10-17-08

I started off with Olympic squats, 250lbs for three sets of ten. I then did seven sub-max sprints, all seated in a 40x18 gear. They went: 1125, 1181, 1168, 1172, 1202, 1116, 1112 watts). I run a double 40-tooth chainring to better align the chain depending on which cog I'm in. On the last two I moved the chain to the outer ring. I wonder if that had any effect on my wattage. Then again, I did do squats this time instead of deadlifts so my quads were pre-exhausted.

One thing I don't like about squatting with the weights on my back is that they are as much about fighting spinal compression as they are about driving weights with the hips and legs. That kind of stress is not helpful for sprinting and cuts into recovery. There are other exercises that work around that like belt squats or hack squats but unfortunately they require equipment I don't have access to. There are one-legged squats or the step-ups I was doing. The step-ups are kind of unstable but Bulgarian one-legged squats are something I can look into.

I weighed 209lbs this morning in shorts and a T-shirt. Damn! I need to think about grabbing the reins. I don't mind weighing 209lbs but I'm at the limit of how much bodyfat I will allow myself to carry. I can still see my abs but I won't be able to for long at the pace I'm going.

I finished today's session with 3x20 of hanging leg raises and 3x20 of hyper extensions with no added weight.