Training 11/14/13

Squat Day @ Boost
W/U
Foam Roll
Stretch IT Band
Stretch Hip Flexor
Glute Bridges x10

Sumo Squat MB OH Throw From Ground
2x5
10lb ball

Squat
bar 2x5
135 x5
185 x5
225 2x5
275 x4
Weird knee pain to match my hip pain. Everything burning and killing me today, but other than my nagging injuries, squat felt great. Still a successful day because I am working on my two goals after my meet debacle, which is sinking my squat lower than I ever have on EVERY rep and getting more volume in. Im gonna take my time and work 5's until I am able to match week 1 of the 5/3/1 and then take it from there.

Reverse Green Band Dead Off Arms (lowest peg on olympic rack)
135 x3
225 x3
315 6x3

A1 Green Band AB Pullsdowns (On Olympic Rack P/U Bar)
4x15

A2 Green Band Face Pulls
4x15

Smith Machine Fat Man Rows
4th Rung
2x5
WORK THESE FOR A WHILE... PULLUP STRENGTH HORRIBLE

Upper Body Erg
Level 5 (stay here)
Tabata
2 minutes... smoked

Despite that fact that I feel my age, injuries, and time off, today was a good day. I am taking steps in the direction I need to in order to fix some big problems I have and I feel like today was my first "real" day back. Felt good to get a barbell on my back and in my hands.

"To admit you want to have a comeback means you have to admit you weren't what you were supposed to be. You dropped below your own standard."
-Marilyn Manson 

Obvious quote but applies to me anyway. I have dropped below my own standard. Well put by a guy who wears women's clothes.