Today definitely could have been worst, I still felt pretty flat but better than yesterday. I am really looking forward to competing again, I just want to get into the upcoming string of competitions. Everything is going the way it should, my weight is on the way down, my strength is staying about the same and technically I'm not getting any worst. And of course I have been essentially injury free--I would like to keep that trend

TODAY'S WORKOUT

Light 800m jog
Warm-up
Runways 2x3
Standing stair jumps x3
Running stair jumps x3
Triple running stair jumps x3
Bounds 8x4
Pop-up's 2x2 (Each side)
Hops 3x3 (Left side)
Weights--
Hang snatch 4x2@140.5lb's, 1x2@145lb's, 1x2@150.5lb's
Explosive bench press 6x2@95lb's
Laying twists 4x10@25lb's
Leg raises 4x10@20lb's
Oblique crunches 4x10@60lb's
Abdominal pull-down's 4x10@170lb's
Pull-up's 4x5@15lb's
Back-extensions 4x10@60lb's

Well after feeling very energetic yesterday I felt terrible today. I guess I fried my CNS... Every movement was a strain so I decided to pull the plug early, I wasn't doing myself any favors by trying to push through it.
I weighed in this morning at 161.5lb's which is about what I expected, considering I've been on a pretty high sodium diet recently I'll take it. I should be able to get down to around 159lb's for the next meet.

TODAY'S WORKOUT

Light jog
Warm-up
Laying twists 4x10@25lb's
Abdominal pull-down's 4x10@170lb's
Stretching

I haven't weighed myself in a few days but I think I must have lost weight for two reasons: 1. I felt really springy during all the plyo's, it was probably the best I have ever felt; and two, my lifts felt worst than usual. I guess it's a fair trade off but it's always disconcerting when weight room numbers are down, I guess because they are probably the easiest numbers to measure. I'll make a note of weighing in tomorrow morning.
My lower back hurt a little but wasn't two bad and my right ankle was about the same. Overall I'm feeling another pb at the next meet, January 14 in Moncton--14.20m

TODAY'S WORKOUT

Jog 780m
Warm-up
Stair jumps x5
Running stair jumps x8
Triple stair jumps x5
Depth jumps 3x5
Single-legged depth jumps 2x5 (Each side)
Bounds 5x5
Weights--
Hang cleans 3x2@225lb's, 2x2@230.5lb's, 1x2@235.5lb's, 1x1@250lb's*
Clean and jerk 3x3@185lb's (fail on last set)

*I think it's worth noting that I didn't catch this one above parallel, not even close--I think it was an ATG clean.

I felt pretty flat today to be honest, I haven't really been getting enough sleep for the past two or three nights and I feel like it is starting to catch up with me. I will make a point of getting at least nine hours today.
My stride felt better than it has in the past but my ankle is a little sore now and I'm not really sure what the cause is, it hasn't been sore in a long time.

TODAY'S WORKOUT

Warm-up
3x120m
3x100m
3x80m

Today felt a little better than I thought it would. I work 12-9 later today so I had to do everything in the morning. At first when I was warming up I was in a light daze and felt more asleep than awake but when it actually came time to sprint it was probably the fastest I have ever felt. If I can bring this speed to the runway in three weeks I should be in good shape.
Weights were... Well they were what they were. I hate doing squats in the morning because I don't find that my back is stretched out and I get pain right over my sacrum, I think it is possibly the insertion of the erector spinae muscle. I was happy with the weight however, I think next week I'm going to try to go up to 335lb's then cut the weight the week after.

TODAY'S WORKOUT

Warm-up
Flying 30m x3
Flying 20m x2
Flying 10m x1
Weights--
Squats 3x5@315lb's
Glute-ham raises 3x5@10lb's

It felt nice to get back on track, hopefully it is the first day of a smooth week. This is really going to be my last "heavy" week for a while, after next Tuesday I'm going to drastically reduce the loads in the weightroom to prepare for the upcoming meets.
My lower back, which was bothering me for much of the last two weeks, seems to be on the mend and doesn't really seem to be an issue right now. So far I have been lucky injury-wise, hopefully it keeps up.
During the light bounding I tried to focus on leaving my leg behind.

TODAY'S WORKOUT

Warm-up
Ankle hops 5x10
Twisting ankle hops 5x10
Backwards ankle hops 5x10
Left ankle hops 5x10
Right ankle hops 5x10
Low bounding 5x5
Weights--
Incline leg raises 4x10
Oblique crunch 4x10@60lb's (Each side)
Lying plate twists 4x10@22lb's
Leg raises 4x10@20lb's
Abdominal pull-downs 2x10@170lb's, 2x10@180lb's, 1x5@190lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg (Each side)
Sitting med-ball twists 1x10@6kg (Each side)
Lunge-position med-ball twists 1x10@6kg (Each side)
Back extensions 4x10@55lb's
Pull-up's 4x5@20lb's

Well today was a change of pace, beyond going for a couple walks through the day I was stuck in the house. I find it difficult to take an off day even when I know in the long run it is going to be helpful.
My diet right now consists of 2400 calories a day, 150g of protein, 370g of carbs and a spike once a week to 500+ carbs. Well it was a bad combination having my "cheat" day fall on Christmas, I tripled my caloric goal... Whoops, Merry Christmas haha