Thanks guys!

8/8

paused bench
55x10x2, 105x8x2, 145x5, 195x3, 237x2, 267x1, 287x1, 307x1, 317x1,
327x1 PR + 2 lbs for paused - would have passed in a meet
335x1 PR + 10 lbs for paused, PR for any bench + 3 lbs*
* - This was paused, but the weight stopped and went down just a little half way up. Once I got past that, it locked out pretty good, but it would have been red lighted in competition. I'm still pretty happy with this because it tells me I'm strong enough to hit 336 at the meet if I don't mess up. I plan to open @314, then 325, then 336 if all goes according to plan.

cable pulldowns
200x15x2

floor press
237 + 2 chains x 3 x 2

standing cable row
200x15x2

face pulls
95x12x2

push ups
10x2

* infinity

thanks guys!

This is interesting:

Is Your Squat Too Low?

When is the meet and what federation is it?

A week from tomorrow.

USAPL: http://www.usapowerlifting.com/

MN division: http://www.thepress.org/

8/10

squat
up to 400x1
The outside area behind my right knee took a long time to get warm and never felt completely comfortable. 400 felt a little challenging, and with the meet about a week away, I figured that was heavy enough for now. I'm thinking I might want to lower my opener to something less than 396 but more than 380. Hopefully I can get rid of this issue.

weighted planks - 100 lb vest
15s x 4 w/15s between sets

ghr
band assist x 5
bw x 6
band resistance x 7

reverse hypers
90x12x2

Quick and Easy Ways to Feel and Move Better: Installment 14

Written on August 11, 2012 at 12:06 pm, by Eric Cressey

Good stuff in here imo. fwiw, I've been doing that "joint floss during self massage" stuff for over two years.

can't wait. you're gonna crush.

QFT

thanks guys!

Someone posted links to vids by Starrett doing this voodoo band stuff:
http://www.roguefitness.com/voodoo-floss-bands.php
Click on the images & videos tab and watch these vids. I ordered a pair of these yesterday.

After thinking about it for a while, I figured knee wraps might work similarly, so I tried them on various parts of my legs and did some squats and various mobility exercises with them on. This really works. I wasnt feeling that nagging pain behind my right knee when I squatted deep and was generally moving way better when I worked out last night. I wouldnt say I'm at 100%, but I am definitely closer than I was prior to using the wrap trick in those vids.

8/14

squat up to 375x1

bench - paused - up to 307x1

DL up to 489x1

planks + 100lb vest
15s x 3

I have been experimenting with the voodoo flossing, and my first two experiments have gone well. A hamstring and tight calf, both minor issues but both seem to have been "fixed" and both of which I couldn't get at otherwise. I also got the Rogue bands and I've been happy with them, although now I sorta wish I'd tried a bicycle tube first.

nice. This stuff seems to me like spot ART on steroids.

Why do you wish you got the inner tube instead - cost?

Nah, I just have several lying around and I had seen flossing (in the mobility WOD stuff) but never thought to try it. I just feel dumb for not trying it earlier. The cost is whatever. The Rogue ones are nice, I'm sure you will also be happy with them.

cool.

I should watch more of his vids - he has a lot of really good stuff.