5x2ouch

foam roll, leg swing warmup

5x2 -- 120, 120, 120, 125, 130.
3rd set easier than first. 125 was okay. 130x2 was pushing it, R SI-joint area ouchie a while afterwards...

95x5, 45x8 RFESS

3x40 bent knee raise (CC progression standard)

15min 4.0mi stationary bike

400mg ibu...

HRV 80

HRV up to 80 today, one of the higher scores so far, bpm 50..

today is rest day #4... hmm. climbing stairs is okay, maybe i just needed rest?

rest.

after strength day, hypertrophy day, swing day, rest.

was feeling almost pre-sick in morning, got to bed late last night (midnight thanksgiving dinner!)...

sandbag; swing

carry 50lb sandbag around apartment.

16kg two-handed swing 120 reps (mix of 10 & 20s).

5-10-22

physical therapy in afternoon--mobility is pretty good, ROM good. still a little weaker in internal rotation than external rotation but not bad.

foam roll: medial lower calves both tight.

trifecta.

tried hang clean but R ankle (top/left) unhappy.

3x8 front squat: 85, 95, 100. feeling more solid in form.

5-10-22 RFESS on bench.
5x95, 10x45, 22xBW

10s x3 bar hang (supine)

12, 20, 20 calf raise
hip flexor stretch on box

30min 7.23mi stationary bike (2 sets of 3min @ 140bpm, 1 set of 2min @ 145-150bpm)

3x3 p2

today:
foam roll (L quad tight) / hip flexor stretch on box

3x3:
3x120, 3x120, 3x125 -- heaviest triple so far i think

3x8 pseudo-GHR
3x30 bent knee raise
3x8 curl-up
12min 3.0mi stationary bike

previous cycle:

3x3 (115)
5x2 (115 > 120)
2x5 (95)
5-3-2-1 (85 > 135)
6x1 (top 135)

scrimmage

scrimmage @ cal turf
underconditioned a bit cuz was light week (& took a whole bunch of days off).

my HRV was pretty high and HR below 50 though (49bpm), lowest in like 6+ weeks.

(was around 52.0 on 9-24, 48.7 on 8-30, when was in rancho C)

R foot 85-90%. need to be a bit more chilly at start, flick hucks I/Oing too much... try setting up a little less shallow if on side but not trapped.

more comfortable bidding, one successful left hand grab on dump, one tried. backhand huck okay.