5/8/2013 (pm)
pre-workout weight: 154
jog
hurdle drills
acrobat checks
cf small tempo circuit
2x12:
-band pulls
-x-band, each
yoga (10 poses)
self-massage
ice r.shoulder
night weight: 156
Thurs 5/9/2013
(am)
morning weight: 155
(pm)
pre-workout weight: 158
jump rope
thrower’s warm-up
oly lifts checks
pc x 5 @135,186,205,225f@1
full squat x 6 @135,185,225,245,275
overhead press x 8 @95,100f@5
pull-ups x 10 @ bw,bwf@5
2x12:
-pullover stretch (on stability ball)
-ankle dorsi-flexion
150 reps core
ice r. shoulder
night weight: 157
Fri 5/10/2013 (am)
morning weight: 156
thrower’s warm-up
notes:
-poor weight session on thurs. not sure why. full squats did pretty good, took too much out for the rest of the workout though. was having trouble keeping second pull in during pc’s, weight got up high enough but I wasn’t quite hitting triple ext or pulling back enough with lats. will make sure to key on this on warm-ups
-a couple health changes, not sure which one (or combo) has caused my sudden increase in wakefulness, appetite and weight gain, but I like it! might even juts be finalyl adjusting to long acting treatment. things to note: started using a cpap to help with sleep apnea (only have a moderate case but worth a shot)am waking-up and going to bed to half a weight gainer shake, drastically increased my intake of calorie containing liquids and workout volume much lower than normal, but more intense overall.
-surprised that weight seems to have gone up so much, might be water retention helped by the weight gainer. still seems strange to me that my bf is staying so low with pretty serious increases in weight (about 15 lbs over 2 months, I’ve neevr pulled that off before). perhaps the increase in appetite is allowing muscle growth that has been waiting to happen but simply hasnt had the required enegery input. can’t wait to hit 160!
-glutes not sore, but exhausted after full squats. going ATG seems to hit my glutes real hard whereas to parallel hits my hammys. hit depth of sitting on hammys like bodybuilder style, didn’t realize it was felxibility preventing me from getting this low in the past, I thought I just wasnt structurally proportioned to get quite that low comfortably 
cool to see I’ve essentially done no strength work to the extent of that ROM, but that other posterior chain and core work along with flexibility increases has my full squat looking better than ever. pretty interesting how sometimes training parametrically in multiple general aspects can yield better results than specific training has (for a less experienced/skilled athlete like me at least)