BS, GH Raises, Sled Drag

Tues Feb 18

Yesterday did lots of self MT, massage and stretching on my left forearm for the wrist issue. Flexor carpi Ulnaris and pronator teres are jacked up!! Feels better today. Stretched a bunch this morning and to test it out I did 2 sets of 10 HSPUs UB with little to no wrist irritation. Also did some split jerk foot drills.

A.    Back Squat

65% x 5

75% x 5

85% x 5+ (AMRAP -1)

-then

up 5% for x 5 (as long as you confidently can)

    -then

    up 5% for singles

    Today, if all goes according to plan and your body is feeling good, then we’re looking for more reps on the AMRAP, and based on feel we may even get an additional round of 5 or 1=remember though, the goal is not to PR the single maximally here (though that may, and we’ve already seen happen, I would put more of a grind into the AMRAP and the 5s then into the single, though if the 200 feels light, go for another attempt)

    *Last Squat 5 Results:

65% x5 - 125

75% x5 - 145

85%x5 + Amrap -1 - 160 x8

up 5% - 167x5

up 5% - 175x5

up 5% - 182x5

up 5% - 190x1

up 5% - 200x1

Today went like this -first off Wendler # went up slightly to 194 based on 215# BS, so numbers are a bit different:

65%x5 - 126 (did 135 due to men’s bar on accident)

75%x5 - 145

85%x5 + AMRAP -1 - 165x11! (Possibly a PR) (Depth here feel good)

up 5% - 175x5

up 5% - 185x5

up 5% - 195x1

up 5% - 205x1 (depth not as good here) - no video

B.    Glute Ham Raise 3 x 10 (add load as able)

15, 18, 20# all by 10 reps

C.    Backwards Drag 3 x 60 feet (rest as needed) @ 60% of BS - 129#

100# added to sled (sled about 25-30#??)

110

110#

Hey sorry I have forgotten to put in notes on Sleep/Mood/Recovery stuff.

Overall I feel recovered from the workouts with the exception of my left wrist. Resting it from certain movements has helped and overall the last couple of day it is better than it has been but I am still protective of it. As such my mood has been a bit dampened. Trying to focus on the squatting and lifting gains I am making and that helps. Sleep has been pretty good and I am focusing on getting at least a short nap/meditation time each afternoon. Food, I just keep eating and that seems to help. I have been liking the PreWod supplement with creatine, I don’t feel any ill effects. 

Also finally got around to signing up for the Open today! Excited to see what this year brings!