Fine. Got a couple of odd singles in my traps after the last set of deads but that isn’t uncommon. I think that’s just blood rushing around. Head seems fine, I think it’s a combination of the pressure from bracing as well as the pressure of the bar that causes issues with higher reps.
I have made a terrible mistake. I told Mrs KO we could watch the new show she’s discovered together. It’s called Man Down, it’s on Netflix and is absolutely fucking terrible. The worst of British comedy I have had the misfortune to inflict on myself in a long time.
Escaped the torture relatively quickly as Mrs KO excused herself upstairs to do her hair. This is quite a process, and one neither munchkin or I are ordinarily allowed to witness unless it is being done for her.
Conditioning
800 metre walk
5x40 metre sprints up 20 degrees and walk back
Decided to change it up because I have become very, very bored of the 30 metres. This is definitely harder. As a feeler kept it around 60 per cent and it was as challenging as around eight rounds on the old track at 80 per cent
Circuit: three rounds of 10 bracing hip thrusts, air squats, two sled shuttles and shoulder distraction
SuperD double band thing
10x10 second bracing 90/90
Squat
Worked up to
6x445 lbs, wraps at six revolutions (shitty wrap job though, got distracted and did it differently enough to suck)
7x445 lbs, wraps at six revolutions (much better)
This was an AFSAP, so I’m pretty happy with two sets. Legs still feel tired though. I think fatigue is definitely building up.
I really don’t like these. Almost got the head pain again mostly from the bar because who the fuck puts a bar higher than it needs to be unless they’re told to?
Belt squat replacing leg press
2x12x220 lbs of plates
Inverted rows on rings
2x15
All up an hour and 40 minutes because I was chatter than usual (Tristan is starting at my old job so we talked about that).
I am feeling you man. High bar squats feel really weird and wrong. Strong work on those squats!
Do you use a specific technique die wrapping and do you do it yourself?
Yes to both. I wrap myself because I don’t like relying on someone else doing it for me. What if they can’t wrap me in meet? I’ve seen plenty of people miss or struggle because their knees weren’t wrapped as they were accustomed to. If I wrap myself, it’s always going to be exactly as I want.
I wrap as follows. Bottom up, winding from inside my one to outside. Four revolutions from below the knee to above; then cross diagonally down (five revolutions, the minimum tension) and then back up (six revolutions, moderate tension and about the most I’ll do in training); then over the cross once (seven revolutions, high tension, last warmup for a heavy single or what I use in first, third and fourth week of peak) or twice (eight revolutions, maximal tension, for PR attempt in peak and all attempts in meet).
