Three words to describe today "In the gutter". I was absolutely destroyed from yesterday's workout, I didn't get a great nights sleep either which definitely didn't help with the recovery process--I'm going for 9.5 hours tonight if I can which will hopefully return me back to myself. I must say, over the last couple of weeks the training volume has been extremely high but up until now I've felt pretty good. I always feel "A little off" like if I deloaded I would be able to kick things up a notch on the track but I've getting pb's left, right and center so I can't be too drained!

The Good

• Didn't really think about my knee all day

800m jog
Warm-up
Standing twists 3x10@33lb's
Hanging leg-raises 3x10
Abdominal pull-downs 3x10@200lb's
Twisting Decline leg raises 3x10
Pull-ups 3x10
Bent over rows 3x10@70lb's
Single-legged glute bridge 3x10
Side plank x35s
Side leg raises x10
Side plank raises x10
Plank 2:30
1 Hour of mobility

Tomorrow

• Hopefully  getting in a pretty good session at the track, if I'm feeling good I might see where my STJ, S5B and Three step 5b's are at.

Pretty good today, weights didn't go great but mostly because I lost focus and tried to do too much. I knew I wasn't going to bring my A game to the weight room today after lifting intensely already three times in the past seven days--I should have been more volume focused and tried sets across at 355-360lb's. But it still went acceptably... barely.  I guess I'm just never satisfied, still looking good for 405lb's next Tuesday.
   Track work went pretty great 0.05s pb on the runway! I may have had a little help from the wind but I don't think it was a huge factor. I was starting to get frustrated because it was swirling quite a bit and a couple of the runs were completely wasted from having to run right into it (see 1.19s, 1.20s...). But my goal at the beginning of the season was to consistently hit 9m/s on the runway and I had two over today including a 9.17m/s on my last one! I don't know if I would have actually been able to jump at the end of some of these runways but I think that I had pretty good posture coming off of last one. That's the main focus right now, consistently and posture. I'm still not setting any land-speed records but I have enough speed to jump 15.00m

TODAY'S WORKOUT
400m jog
Dynamic mobility
Warm-up
Runways x8 (1.14s, 1.17s, 1.16s, 1.12s, 1.11s, 1.19s, 1.20s, 1.09s)
Weights--
Back squats 1x3@350lb's, 2x3@355lb's, 1x3@365lb's (oox) 1x1@365lb's, 1x3@375lb's (ox-) 2x1@375lb's
Eccentric squat 1x1@405lb's
Romanian deadlifts 2x5@255lb's, 1x5@265lb's
Bench press 2x4@175lb's, 1x4@185lb's (ox--), 1x4@175lb's  (ooox)
Reverse lunges 3x5@225lb's
Mobility

My mind was adrift again toady, wasn't very focused and didn't sleep well last night. The two probably aren't completely unrelated. Hoping for a good night's sleep to clear my mind and start a new week fresh. I need to focus on the task at hand, not external distractions.

The Good

• Knee felt pretty good

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
2x5x100m strides
1 hour of mobility

Tomorrow

• Runways
• High volume squats

I felt pretty tired and not great this morning, my bounds really showed it... But I managed to get some decent, short approach jumps--had one that was about 12.70m. I'm not where I need to be yet, but I'm on the write path. If I can consistently get over 13.00m and approach 13.50m I will be 15.00m ready. Considering how much weight volume there is right now, this is the worst I will feel all season. When I do deload in two weeks, that's when I'm going to lit it up.
   Got 265lb's for two for power-cleans which I was pretty happy about, tried 275lb's but missed it. If I was fresh I would have got it, 280lbs+ in two weeks.

The Good

• Short approach were better
• Felt pretty good in weight room
• Knee was durable

Felt pretty good today, especially considering the high volume yesterday. My knee is feeling pretty solid so I'm hoping to get an extensive/intensive technical session tomorrow. I'm thinking bounds, first phase passes and then nine step approaches until I start to break down.
   Really tried to open up the hip/quads today--the right side opened up easy but the left side was a struggle.

The Good

• Knee felt pretty good

Knee was really sore when I woke up and started my workout but it seems to get better and I didn't end up having to change anything. I tried to really "face my fear" on the runway and try to open up the hop phase but it's tough when I know it's going to hurt. I had one really good first phase pass where I got 5m but on all of them I choke up before landing so I think I'm cutting off 30-40cm just by the nature of the drill, where there's no next phase. On the video I clearly land looking at my feet and then run it out so I'm hoping I will be able to hit 5.40-5.60m in a meet. I don't even need to be able to control it, I just want to hit the distance and then focus on controlling it.
   I had one runway that felt PERFECT, six solid steps of driving, five of coming slowly upright and six at the board. I couldn't get that feeling again but 1/8 isn't too bad... That would be about 1 perfect runway a meet including practice run throughs. I think if I can get more consistent and recapture the feeling, very good things will happen.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Runways x4
Runways+first phase x4
Weights--
Clean and jerk 1x3@190lb's, 1x3@200lb's, 1x2@205lb's, 1x2@210lb's, 1x2@215lb's (ox), 1x1@215lb's, 1x1@220lb's, 1x1@225lb's
Clean pulls 2x2@270lb's, 2x2@280lb's, 1x2@290lb's
Snatch-grip deadlifts 1x5@275lb's, 2x5@290lb's
ATG Front-squats 1x3@245lb's, 2x3@255lb's
Stretching

I feel like some days my knee toys with me... Gives me hope and then takes it away. I was feeling good today, set some season bests (STJ, and S5B) and I was doing five bounds from three steps when the weirdest thing happened. I took the strap off of my knee since it was bruising my hamstring on the back. I did 3 sets of bounds and was setting up for a fourth but all of a sudden me knee suddenly started to feel really weird. It wasn't so much painful as swollen, it puffed up like a balloon and I had to call the workout early (to my dismay). It feels fine now though, well about the same as it usually does. I was afraid I might have re-tore something but I don't think so, I'll see how it feels in the morning before I make any modifications to the prescribed session.
   No pb's, but two days after squatting 370lb's for reps, I'll take it. Really looking forward to deloading so I can really see some big numbers. I'd like to see a 9.50m+ standing triple jump and 18.50m five bounds from three steps.

The Good

• Wasn't as sore as I expected
• Felt energetic and it was a beautiful day

The Bad

• Knee cut session short
• Lingering swelling
• Was kind of rushed through the session

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Standing long jump x5 (3.10mish (bad landings))
Standing triple jump x5 (~9.15m)
Standing five bounds x4 (~15.15m)
Three step five bounds x3 (~17.60m)
Mobility

Tomorrow

• Weather isn't looking great but I'm hoping for 3/3 runways (with and without first phase) and heavy clean and jerk/clean pulls in the evening. I'm no longer competing this weekend, the weather looks absolutely terrible, 6 degrees and 30mm of rain--I wasn't originally planning on jumping anyway.