Hybrid Training. Week 9. Light Lower, and LSR

Saturday:
BW - 225

Squats - 265X2, 2, 2, 2, 2

Pause Squats - 255X2, 2, 2, 2

 Deadlift, 3 sec. pause at knee on eccentric -
245X2, 2, 2, 2, 2

GHR Hypers - BW+45X20, 18, 10*
super-set with
GHR Sit-Ups - BWX20, 18, 15

Sunday:
Long Slow "Run" - 45 minutes walking with a 15 lb. pack.

Okay session.  A lot of tightness in the back of my left hip, so I had to be more careful on the speed squats.  It was especially tender on the Unrack, Lockout, and releasing after the Rack.

Pause Squats were all good, though.

Same with paused DLs.

I've been doing the hypers with a 45 held to my chest.  After my 2nd set, a guy worked in with me that held it above (not behind) his head.  I tried that on my last set.  I knew it would be a lot harder, and I'm actually pretty happy that I got 10!  I'll keep that approach for a while.

For the LSR day, I've been having a hell of a time motivating myself to go to the gym for incline treadmill walking, so instead I pulled some of the weight packets out of my old weighted vest, threw them in a cinched-down backpack, and took a long, brisk walk down to the beach.  So much better than being on a treadmill in a basement gym.

Hybrid Training. Week 8. Light Lower

BW - 229

Squats - 257.5X3, 3, 3

Pause Squats - 247.5X2, 2, 2

Deadlift, 3 sec. pause at knee on eccentric -
205X3, 3
225X3, 3

GHR Hypers - BW+45X15, 15, 15
super-set with
GHR Sit-Ups - BWX15, 15, 15

Everything went pretty well here.  Squats probably still a bit slow for true speed work.

My low back was feeling a bit off, so I wanted to do a DL variation that would force me to stay light.  I decided to do these paused eccentric DLs and do them double-overhand.  At 225, the last rep was slowing down enough, and the grip was getting loose enough, that I stayed at that weight.

Hybrid Training. Week 7. Light Lower and LSR

Tuesday:
BW - 226

Squats - up to 260X5, 5

Pause Squats - 245X3, 3, 3

Bench-Grip DL - up to 255X3

GHR Hypers - BW+45X15, 15, 15
super-set with
GHR Sit-ups - BWX15, 15, 15

Wednesday:
BW - 225
Incline Treadmill Intervals - jog 4 min./walk 2 min.; 3.6 miles; 45 minutes

Tried upping the weight on speed squats by 5 lbs., but they were slowing down a lot, so I cut it after 2 sets.  Not sure what I want to do here going forward.

Upping the weight by 10 lbs. on pause squats was fine, however.  Maybe save weight progression for the pause squats, and leave the speed squats fairly light?  Until I'm jumping off the ground?

Worked up to a top-ish triple on BG DL.  This was done double-overhand and I basically went up until grip was becoming a factor.  Movement felt pretty good on this day, and I didn't seem to have any back issues crop up in the interim.

Same with GHR Hypers.

Per the coach I consulted with from CHP, I'm going to start doing incline treadmill work for my Long Slow Run day, until my overall speed and endurance increases enough for me to do the LSR jogging outdoors.  These were boring as hell but fine.  I see my winter stretching out before me...

Hybrid Training. Week 5. Light Lower

BW - 229

Squats - up to 255X5, 5, 5

Pause Squats - 235X4, 4, 4

GHR Hypers- BW+25X18, 15
super-set with
GHR Sit-Ups - BWX15, 15

Solid day.  Speed Squats and Pause Squats both moved very well.  Challenging to accelerate, but not "heavy."  Focus on keeping knees-out.

Since Wenning specifically recommended weighted hypers, I'm throwing those in today.  I forgot about doing an explosive movement, and just super-setted them with sit-ups.  All went well.