here is some bar only stuff from today which is a rest day
http://www.youtube.com/watch?v=OcecgSAPIPk
overhead squats show my back rounding / flexibility issues and squats are to a box which I will probably use for a fair while. Johnnie Be Good seemed an apt choice for the Black Comedy that is my training. To be honest right now after this squat debacle I’m a bit flat. :o EVERYTHING seems f*&*&d up with my training!!!
Although in both videos you have the tendency to start going up with your hips first instead of your chest (especially with the heavier loads), I agree that the old form is much better/safer in my eyes! I don’t see any major issues with your knees (?). Overall, use the right loads and technique, simple! I am sure you can feel/see what these are… 
Auto Reg rating
+2
Med Ball Throws
Backwards x 10
Grass
2 x 10m sled walkback rec
2 x 20m sled 2 min rec
2 x 30m sled 3 min rec
4 x BFR 5 min rec
1 x EFE 4 min rec
1 x 50m 3 point start
Box Squats
3 min rec
warmup 5r x 75
work 95 x 4s x 5r 1s x 5r
RDL
3 min rec
80 x 4s x 8r
stretch & abs
Rating
7
Running all good Did 3 x circuit of calf raises, atg as per Bold suggestion and lower back stretches before and after session.
Mon 8 March
Auto Reg rating
+2
S/set with 2 mins between reps
O/Head squat bar x 5s x 8r
Chins +5kg x 5s x 5r
Dips + 12.5kg x 5s x 5r
Conditioning
Bike 120 mins
reverse
http://www.mapmyride.com/route/nz/dunedin/205126743109864737
Rating
7
Thurs 11 Mar
Auto Reg rating
0
Med Ball Throws
Backwards x 10
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
4 x 20 sec 9 min rec
Squats
3 min rec
warmup 5r x 75
work 95 x 8s x 5r
Glute bridge
3 min rec
80 x 1s x 8r
90 x 4s x 8r
stretch & abs
Rating
8
http://www.youtube.com/watch?v=y6RKppHQtf4 improvement already although got a bit sloppy when fatigued.
Fri 12 Mar
Auto Reg rating
+2
S/set with 2 mins between reps
Incline DB press 27db x 3s x 6r, 2s x 5r, 1s x 4r
BOR 70 x 6s x 6r
Conditioning
Rower
10 x 3min on 1 min rec
stretch & abs
Rating
7
Auto Reg rating
+2
Med Ball Throws
Backwards x 10
Grass
2 x 10m sled walkback rec
2 x 20m sled 2 min rec
2 x 30m sled 3 min rec
4 x BFR 5 min rec
2 x 50m 3 point start 5 min rec
Squats
3 min rec
warmup 5r x 75
work 95 x 6s x 6r
RDL
3 min rec
85 x 6s x 6r
stretch & abs
Rating
7
Auto Reg rating
+2
S/set with 2 mins between reps
O/Head squats bar x 6s x 8r
Chins +5kg x 5s x 5r, 1s x 6r
Dips + 12.5 x 6s x 5r
abs
Conditioning
Bike 56 1/2 mins :eek:
http://www.mapmyride.com/route/nz/dunedin/661126561716116941
Rating
9 
Bike ride 2 1/2 min PB for that route
Auto Reg rating
+4
Med Ball Throws
Backwards x 10
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
3 x 25 sec 11 1/2 min rec
Squats
3 min rec
warmup 5r x 75
work 95 x 8s x 5r
Glute bridge
3 min rec
90 x 5s x 8r
stretch & abs
Rating
8
Auto Reg rating
0
S/set with 2 mins between reps
Incline DB press 27db x 6s x 6r, 1s x 5r
BOR 70 x 6s x 6r
Conditioning
Bike 120 mins
http://www.mapmyride.com/route/nz/dunedin/205126743109864737
Rating
8
Auto Reg rating
+2
Med Ball Throws
Backwards x 10
Grass
2 x 10m sled walkback rec
2 x 20m sled 2 min rec
2 x 30m sled 3 min rec
3 x BFR 5 min rec
Squats
3 min rec
warmup 5r x 70
work 90 x 4s x 5r
RDL
3 min rec
70 x 4s x 5r
stretch & abs
Rating
7
start of recovery week
Auto Reg rating
+2
S/set with 2 mins between reps
Chins BW x 4s x 5r
Dips + 5kg x 4s x 5r
abs
Conditioning
Bike 57 mins
http://www.mapmyride.com/route/nz/dunedin/661126561716116941
Rating
8.5
Auto Reg rating
0
Med Ball Throws
Backwards x 10
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
1 x 20 sec 9 min rec
1 x 15 sec
Squats
3 min rec
warmup 5r x 70
work 90 x 4s x 5r
Glute bridge
3 min rec
80 x 3s x 7r
stretch & abs
Rating
7
Auto Reg rating
+2
S/set with 2 mins between reps
Incline DB press 25db x 4s x 5r
BOR 65 x 4s x 5r
Conditioning
Rower
10 x 3min on 1 min rec
stretch & abs
Rating
7
Auto Reg rating
+2
Med Ball Throws
Backwards x 10
Grass
1 x 10m sled walkback rec
1 x 10m
1 x 20m sled 2 min rec
1 x 20m 2 min rec
1 x 30m sled 3 min rec
1 x 30m 3 min rec
4 x BFR 5 min rec
2 x EFE 4 min rec
Squats
3 min rec
warmup 5r x 75
work 95 x 6s x 6r
GM
3 min rec
60 x 1s x 8r
70 x 4s x 8r
stretch & abs
Rating
8
Auto Reg rating
+4
S/set with 2 mins between reps
Chins BW x 5r, +5kg x 5s x 5r, BW x 2s x 5r
Dips +5kg x 5r, +12.5 x 7s x 5r
abs
Conditioning
Bike 58 mins
http://www.mapmyride.com/route/nz/dunedin/403126972847455361
Rating
9
Beautiful morning for a ride
hows the back
good as gold thanks and has been apart from a minor tweak a few (4-5 
) weeks ago but that only lasted a few days. Achilles has been good as well, will probably start tempo runs this week.
Auto Reg rating
+2
Med Ball Throws
Backwards x 10
Grass
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
5 x 100m 10 5 min rec
Squats
3 min rec
warmup 5r x 75
work 100 x 5s x 5r
Hip thrust
3 min rec
60 x 4s x 8r
stretch
Rating
9
Auto Reg rating
+2
S/set with 2 mins between reps
Incline DB press 27db x 5s x 5r, 1s x 3r
BOR 70 x 6s x 5r
Conditioning
Rower
10 x 3min on 1 min rec
stretch & abs
Rating
8
trained before work as have a meeting tonight.
Auto Reg rating
+4
Med Ball Throws
Backwards x 10
Grass
1 x 10m sled walkback rec
1 x 10m walkback rec
1 x 20m sled 2 min rec
1 x 20m 2 min rec
1 x 30m sled 3 min rec
1 x 30m 3 min rec
4 x BFR 5 min rec
1 x EFE 4 min rec
1 x 50m 3 point start
Squats
2 min rec
warmup 5r x 75
work 105 x 3s x 2r, 3r, 5r
GM
3 min rec
70 x 4s x 8r
stretch & abs
Rating
9
ended up not doing tempo run on Thursday as absolutely stuffed, as evidenced by going to sleep at 8.40pm :eek:
Auto Reg rating
+2
med ball & abs
S/set with 90 sec between reps
Chins +5kg x 3s x 2r, 3r, 5r BW 1s x 6
Dips + 12.5 x 3s x 2r, 3r, 5r +5kg x 1s x 8r
Conditioning
Bike 65 mins
http://www.mapmyride.com/ride/new-zealand/dunedin/494127034617910386
Stretch
Rating
8