Wow, the last three weeks have hit me all at once. I felt terrible today, just really flat and lethargic--as if my body is trying to tell me something! I managed to get through everything I wanted to though but I definitely sacrificed quality in some aspects.
Deadlifts felt good, it wasn't until the fifth set the my form started to break down. Considering it's by far my weakest of the major lower body lifts I was happy with it. I still don't want to jump the weight up to quickly though just because I know I have a weak lower back and just because I can pull much more weight then I have been doesn't mean that I should!
One more day then it's time for some well deserved rest and testing what I have planned is:
Power clean test
Max squat test
Standing long jump
Standing triple jump
Standing five bounds
Skin folds
Body weight
Resting heart rate (check for over training)

TODAY'S WORKOUT
4 minute jog
Warm-up
Dynamic mobility
Hill runs 4x4x40m (walk back, 4 minutes between sets)
Med-ball circuit--
Back throw 4x5@4kg
Front throw 4x5@4kg
Hammer release 4x3 (Each side)
Push press 4x10@6kg
Russian twisters 4x10@6kg
Push-up's 4x10@6kg
Deadlifts (1x5@135lb's, 1x6@185lb's) 2x8@245lb's, 2x8@256lb's, 1x8@265lb's
Bulgarian Split squats 4x8@135lb's, 1x8@140lb's
Light bike ride
Static stretching