Yes, coaches, I'm still here!

Hey everyone,

Since I don't see or talk to my coaches anymore, I figured I should let them know how I am doing!

Allan,

Things have been going alright. I benched tonight and everything seems to be on track. I pressed 195 lbs for a strong set of 2 reps, then a strong single with it to follow. My assistance work is going good, Shoulder presses I'm almost back up to 135 lbs, anterior raises 30lbs and dips I'm over 2 plates. My rotator cuff is getting stronger since I have been training it faithfully twice a week, and I don't feel pain or stiffness at all anymore!

As for squats, since missing 275 lbs for a double last week I haven't done it. My days are all messed up from running, so I need to do it on a day when my legs are not tired. Tomorrow night hopefully, I do have a 10 hour day with no breaks though. I'm going to get that 275 lbs then keep pushing up to 315 lbs, then pull it back down and clean up some technique stuff. I find my feet are getting wider and wider when I squat, which kind of feels weird. I think it might be the shoes, I just haven't felt 'comfortable' wearing them lately?

Deadlifts are not even existent. I haven't deadlifted for about a month, but I have been keeping up with my back assistance work. I find I just don't have the energy to do it. They make me so tired compared to squats and bench and I haven't got back on the deadlift wagon yet!

Greg,

Well, I hope you are enjoying Florida, although you might have been wishing you were up here for Wednesday night's swim! I chose to work on conditioning some more, since sprints are really that much fun! I destroyed that 250 m I did last week and did a comfortable 400 m! My total distance was 1500 m again, but I tried to do it in bigger sets of at least 100 - 200 m at a time. Yeah, I was tired after. I even managed to drag Leslie along, who offered congratulatory hi-fives after but it just wasn't the same (sorry Leslie!). I am happy she came though, I didn't feel like doing more than 100 m then she pushed me a little and I slammed out a 300m! Then a 400m! Thanks Leslie!

I have been running too. I am trying to catch up on one of my hilly interval workouts I missed last week because I was tired (or lazy). I am up to a level 14 on the treadmill with 1 minute jogs at 5.4 mph, and a 2 minute walk for a total of 21 minutes. It's kind of hard. I plan to get outside this weekend and do a nice easy long slow distance run, maybe a hour or a bit more.

Biking kind of sucks. Leslie tends to leave the indoor trainer in her car and at 1am in the morning I am in no mood to go out of my way to bike. I think for Christmas we are going to get a new trainer so at least we have one around all the time. Hopefully that helps with the biking frequency, or maybe I just need a new biking jersey!!!!!!!!!!! I bet Leslie doesn't think that's a good idea!

Alright, time to go, I still got work to do for tomorrow!

Grizz!