Just dont go so hard that you get bruised. I havent used a ball on my quads & ITBs in a while. Thanks for reminding me of that - I have something going on in my left vastas intermedius - the quad muscle that's underneath the rectus femoris. That sucker is hard to get at, and it usually bothers me when I bowl a few games.

4/5

smr & mobility

DE bench
55x10x2, 105x10x2, 145x5, 195x3, added bands for assistance
235x3, 265x3, 295x3x7

BB rows
145x5, 195x5, 235x5, 265x5x2

blast strap pushups
bw x 10, added 100 lb vest x 6, 6, 5
I didnt rest long enough between the 2nd & 3rd sets

face pulls
125x15, 12

banded jacknifes
15x2

MB slams
15 lb ball x 15 slams x 5
I normally would walk 30 seconds on the treadmill between sets. This time I just waited long enough for my workout partner to slam it 15 times - we just switched off, so there was way less rest time. This exposed what bad cardio shape I'm in - it was really hard.

After that we ate Chipotle & bowled 3 games. Position round (1st vs 2nd) for bowling on Monday.

The vastas lateralis is apparently the "final frontier" for my legs b/c it's sticky on both legs (but moreso on the bad one) - when I get this good the couch stretch goes much better.

Lacrosse ball 4tmfw!

4/7

smr & mobility

sumo DL w/bands for assistance
I lowered the pins that the bands were attached to so there was no assistance at the top and 95 lbs at the bottom.
225x10, 315x5, 365x3, 405x2, 455x2, 495x1 (this was a bit harder than I expected, so I lightened it up), 475x2x2

reverse hypers
90x12x2

front squats
55x8, 105x5, 145x5, 195x3, 235x3x2
I'm getting better at these, but still lean forward more than optimally.

chins
5 5

I was tired out halfway through this workout. Note to self - dont slam 32 oz of Surly in a half hour on an empty subject right before bed next Friday. I've become a lightweight as far as beer goes & that stuff is strong. I felt dehydrated this morning and am just tired out right now.

4/9

bowling

202 223 181 = 606, bah

Avg now 215.5, likely to be 1st in league. I dont know if the next two weeks count for high avg or not.

This was the last week of the third. It didnt matter what the team did because we were so far ahead. We're in the rolloffs, which start next week. There are 4 teams. We'll bowl vs one other team and the winner bowls in the championship vs the other winner the following week.

I can't tell what's better about the bowling log - Cha's success or downtown's .gifs.

lol

you've probably seen already, but I'll post it anyway
http://www.youtube.com/watch?v=h4RtPSoFFJg

Easily best gif so far

lol, that's great - I dont remember seeing that before.

4/10

smr & mobility

55x10x2, 105x10x2, 145x5, 195x3, 235x3, 262x1, 282x1

added 4 chains, raised them so they come almost all the way off the floor at the top - I figure that is ~75 lbs additional at the top, and something between 25 - 50 lbs at the bottom.

237x3 - very hard
185x5 - not ez

standing 1 arm cable row
115x12, 140x8, 170x8x2

overhead press

55x8x2, 105x8x5

I've been wanting to do these again. I laid off for a while because of my right wrist. Its still not right, but its well enough to do these with light weight if I dont bend my wrists back much. This means I'm holding the weight out in front with my arms rather than putting the bar on my chest. That's the way its going to have to be for now if I want my right wrist to stay relatively ok.

btw, I read this the other day: http://www.t-nation.com/free_online_...pper_body_lift

It inspired me to do 5 work sets at a light weight and more than 5 reps. I figure if Jim Wendler started out doing 95x10x5 when he was benching > 400, I dont need to do much more than that right now. That seems like a good plan for me right now. I plan to catch up to Busto in the OHP someday

face pulls
115x15x2

jacknifes
15x2

blast strap pushups
bw x 10, + 100 lb vest x 6 x 2

Yugo - I forgot to mention this: Brian put us both to shame with a trap bar DL Sadiv set last night. He did 260 for 70 reps in 12:00, finishing with 20 straight at the end.

Wow, beastmode. What is his ~1rm? How many did I do previously? 20 or 30 or something? I'm sure I could have done a lot more if I did a bit less weight. 70 is just a lot though. I doubt I have enough cardio and strength endurance for that crap atm.

I think you did ~26 or so with something close to 260 maybe?? I might have done 28 with 400 or something. I dont think I could do 70 with 260. I was figuring his 1RM might be ~400, but now I wonder if it isnt quite a bit more.

Yeah, my 1rm at the time I think was in the mid-300s. 70 reps is just a lot any way you slice it though.

4/13

smr & mobility

safety bar squat
80x10, 140x5, 180x3, 230x3, 270x3, 285x3,
added 4 chains - 3 x 3

reverse hypers
90x12x3

trap bar DL
270x5, 360x3
added 4 chains & did a Sadiv set
12:00 - 30 reps
That wasnt super easy, but I should definitely add weight next time.

KB swings - 8 swings, then 30 seconds on treadmill @ 2.5 mph per set
44x1, 62x1, 70x1, 80x2

MB slams - 15 slams x 16 lb ball then 30 seconds on treadmill per set
5 sets

Sadiv? and why would anyone want to do that?

This article talks a little about them: http://www.t-nation.com/free_online_..._a_man_part_ii

There was another one I read a while ago and posted in this thread that says a lot more about them, but I cant find it now.

I like them because they give you some high intensity cardio work and some volume at the same time, and it doesn't take a lot of time to do them.

Another question: why do you always recommend a lacrosse ball, what does that have that you can't get from a tennis ball or baseball? It might be obvious, but I've never touched a lacrosse ball.

Its much harder than a tennis ball. A baseball would work fine. My training partner uses a baseball when he's at work and says he likes the stitches on it. Busto uses a softball, which is fine too. Lacrosse balls are cheaper than good baseballs or softballs, and the friction of the rubber surface makes it easy to use.

4/14

smr & mobility

DE bench
55x10x2, 105x10x2, 45+4 chains x 5 x 2, 95+chainsx3, 135+chainsx3
160 + 4 chains x 5 x 5

standing 1 arm cable rows
115x12x3

superset blast strap push ups & palloff circuit
BSPU 12x3

PC
30x5x4, 35x8x4, 35x10x4
I like this.
http://www.youtube.com/watch?v=2SrZUX6f4Dg

Good deload day. I was feeling somewhat spent from last night, and also DOMS is setting in already.

If I don't find a girl who's wife-material by the time I'm 40, I'm marrying a lacrosse ball.

Lacrosse balls are also smaller and imo it's nice to be able to get it under bones and into some creases. Although by this reasoning, a golf ball may be even better (although it may not be large enough to really get your weight over it). I'd think a softball would be way too big for the areas I want to get into. In fact, some spots a knobby thing (like knobs on a theracane) are really the best but then it's not round and is really trigger point only.

Also, to put it another way:

Tennis balls ~ white foam roller
Lacrosse ball ~ PVC pipe

I read this to my g/f just now and she said "sad." (I just read what you wrote but not the context it was in fyi).

lol. I'm wondering if what my g/f would do if I left her for a lacrosse ball?