12/15 EBK EVERY DAY ALL DAY

http://www.youtube.com/watch?v=H6rw_y74-jQ

SHOULDERS ARE WRECKED FROM MON/TUES/WED STILL SO I DECIDED TO TAKE IT EASY TODAY.

WORKED UP TO A 1 REP MAX FRONT SQUAT AND SURPRISED MYSELF WITH HOW IT WENT DOWN...
245X5 (EASY), 295X2 (2 SEC PAUSE), 325X1 WHICH WAS A NEW PR, LOADED UP THE BAR WITH 335 AND WAITED ABOUT 3 MINUTES... THEN DECIDED I WOULD GO FOR BROKE AND ADD 5 MORE LBS TO MAKE IT AN EVEN 340LBS... BEFORE I TOOK THE BAR OFF THE RACK MOSES ASKED ME IF I HAD EVER BACK SQUATTED 340#... "NOPE" TOOK THE BAR OFF THE RACK, TOOK A COUPLE DEEP BREATHS AND NAILED IT!

I HAVE BEEN WORKING ON MY STRENGTH A LOT LATELY, STILL 50/50 WITH MY MET-CON BUT MORE CONSISTENT. ALL THE PROGRESSION WORK IS PAYING OFF AND I'M SEEING HUGE IMPROVEMENTS.

RIGHT NOW MY 1 RM FRONT SQUAT IS HIGHER THAN THE HEAVIEST BACK SQUAT I HAVE EVER DONE... PROBABLY MEANS I NEED TO GO FOR A NEW 1 REP MAX SOON, BUT I DON'T WANT TO THROW OFF MY PROGRESSIONS. LAST TIME I WENT FOR A 1REP MAX IN BACK SQUAT I HIT 330# WHICH HAPPENS TO BE THE WEIGHT FOR MY 3X5 COMING UP ON MONDAY.

AFTER I DID A SHORT METCON JUST TO GET SOME WORK IN..
3 ROUNDS:
-3 FRONT SQUATS@ 245 WITH NO PAUSE AT THE TOP
-30 GHD SIT-UPS 10AFAP, 10SLOW, 10AFAP

ABOUT THE TITLE OF THE BLOG... HAS TO DO WITH ONE OF MY BIGGEST INFLUENCES. BROTHA LYNCH HUNG HAS BEEN BLASTING THROUGH MY HEADPHONES SINCE HIGH SCHOOL. "BLH" IS A CRIP FROM SACRAMENTO, CLAIMS TO BE SICCER THAN JEFFERY DAHMER, AND A MIXTURE BETWEEN RICHARD CHASE AND AL CAPONE... HES A TWISTED MF'R. HONESTLY I HAVE NO IDEA WHY I ENJOY HIS MUSIC... BUT IT GETS ME AMPED UP. I KNOW ABOUT 20 OF HIS SONGS OFF THE TOP OF MY HEAD AND WHEN IT STARTS PLAYING. IT TAKES ME BACK TO BUS RIDES TO TRACK MEETS WHERE I WOULD GET LOST IN HIS LYRICS. IF YOU WERE TO GO ON YOUTUBE AND CHECK OUT "BLH" I'M WARNING YOU HES VERY CONTROVERSIAL AND YOU MAY HAVE NIGHTMARES... OR YOU MIGHT JUST FRONT SQUAT 10#'S OVER YOUR BACKSQUAT MAX...