Took my usual long walk in my body armor. God, I feel so lazy and unmotivated!!!
I was gonna do absolutely nothing until I got a care package from my wife that contained sour candy, a Father's Day card, pictures, my Blast Straps, Sting Ray, Manta Ray, wrist wraps, and a pair of average (green) bands. Noiw, all of the sudden, I kinda had the motivation to train.
Then I got to my room after work and dozed off!!!
I got up, grabbed my bands, and though I still did not want to work out I wanted to see what my squat was like. I worked up to a slow but steady 205 single in the box squat with the green bands hooked up. My squat has never been this stable or strong before. I'm stoked. I even experimented with setups for chinups, pullups, and assisted pistols (no more descent only, even if it was only enough assist for 2 reps each leg).
After Ab Class, I went in to do the workout that I should have done yesterday. But first, I had an even bigger squat jones to entertain. I wanted to test my squat, ass to grass. I got up to 215 for 5 reps with a full 1 Mississippi pause at the bottom and smooth ascent each time and just left the rest in the tank. Eric Cressey's article that inspired all this single leg work should have come sooner than it did - - - could this be what I was missing all this time?
Then came the regularly scheduled workout:
Reverse Deficit DB Lunge (weight is total): 80x8x3.
V-Handle Pulldown: 105x8x3.
DB Deadlift (weight is total): 190x8x3.
DB Incline Raises: 15x8x3 (Cluster).
DB Preacher Curls: 25x8x3
DB Extensions (Tates): 25x8x3
Hammer Calf Press: 250x8x3
DB External Rotations: 15x8x3
Intervals on a Treadmill (1.5 Degree incline): 3 intervals of 1 minute at 9.0 MPH and 2 minutes at 3.0 MPH.