ok so today felt pretty swell; i just got a new bike, which means i don't have to tire out my legs biking to the Y. Did some deadlifting today, and i felt pretty solid-my new flexibility and mobility makes it much easier to get down into a solid position to lift. Forgot to do face pulls.

also going to add that i managed to climb higher still in my fear-of-heights conquering tree; i'm up to around 30-40 feet, and i finally didn't feel paralyzed and forced to sit still at the top. I was shimmying around in the branches and feeling pretty comfortable (more so than before at least).

Thursday:
-5x5 deadlift (fourth set felt very good; really got my lats into the pull. 5th was alright, but dragged a bit)
loads: 135-205-225-225-225

-5x5 db press
loads: 50-60-70-70-70 (total)

-5x5 seated rows
loads: 112.5-138-138-138-138 (i rounded up a half lb)

resting. lots of stretching and mobility work, as is the usual.

Saturday and Sunday:
Rest

also took the time to check out my 3 jump, which is a test that Dan John uses to gauge progress in the broad jump, but instead of one maximal jump, you do 3. The best i managed was 26 ft, which averaged out gives me a broad jump of 8.7 ft-not far off of my goal at 9.

added a round to my bw circuit..did pretty well, made my goal, but i wasn't feeling quite so hot physically.

Tuesday:
-4 rounds of..

20 mountain climbers
5 kip pull ups
5 burpees

2:35 (:05 faster than original 3 round time)

wrists were feeling better, but i didn't chance it. squats today; thanks to the mobility drills that i did immediately before lifting, i have finally achieved a solid full back squat. I moved in my feet to a narrower stance, kept a neutral spine, beach position, and went down the farthest that i ever have while maintaining form. Felt very good.

Thursday:
-5x5 back squat
loads: 135-175-185-195-195

-5x5 db press
total load: 60-70-80-80-80

-5x5 seated row
loads: 125-137.5-150-150-150

yesterday just went around with friends, played soccer, worked on precisions for a while. Nothing strenuous. Also have been doing lots of stretching, especially in my hips.

Saturday, Sunday:
Rest, Stretching

These past 2 weeks have been the weight maintenance and acclimatization period, and now i'm going to bump up to 3 str days and 1 circuit per week. I'd like to maintain the two circuits, but i'm uncertain about my recovery with 5 days of workouts.

so things will look like:

Mon..Squats, Press, db row
Tues..rest
Wed..DL, Dips, seated row
Thur..rest
Fri..Squats, Press, db row
Sat..met circuit
Sun..rest

i'll also be doing rotator cuff work on the side, possibly some levering work to get my wrists into more reliable shape. With cold weather coming it will be harder to keep them healthy so i'd like to be ready.

i wish. my wrists have lost alot of flexibility from their long period (still ongoing) of weakness and injury, and they're also pretty quick to be aggravated, so even though i've been itching to learn to clean i have to leave them for the time being.

so today got cut short on the presses and rows due to the Ymca closing at 10..for the presses it was just as well; i had to push press the last rep out of the hole. rows felt fine, squats seemed pretty good too. i'll make a point of trying to avoid doing circuits the day before strength sessions-i noticed a bit of a lapse in performance today. The presses have been going pretty smoothly, but as i'm nearing my previous dumbbell maxes, the gains are going to be coming more slowly..plus i won't be able to progress with weight jumps like i would with a barbell.

Tuesday:
-5x5 back squat
loads: 135-185-195-195-195

-4x5 db rows
loads: 120-130-130-140

-4x5 db presses
loads: 70-80-80-90