Sweetlou's training log

Sean1332 said:
What do you identify as?
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Well I've deff gotten more efficient and faster over time. But when it comes to a max. I'm a grinder I'd say. I've always been one from the get go though. I think its why I stuck with speed work so much. Bc I felt it did actually improve my lifting. I can do reps and fight through. I don't pop off the ground, out of the hole, or off my chest. I'm just faster than I once was.
 
Muscular imbalance/asymmetry is always to be corrected w uni-lateral work, Dbs being a perfectly convenient example. You train the weak muscle hard AF, like you want it to grow. The dominant side goes in maintenance. You let the weak side determine load for both sides. In this way the dominant will only maintain or even weaken while the weak side grows/strengthens. Eventually, balance is roughly achieved.

You start with the weak side. If my right bicep is smaller I'd do alternating db or machine curls starting w my right. Hit a rep, then a rep on my left. I keep going til I hit failure/desired RPE on my right and then I cut the set. If I could curl the 30lb db for 12 with my right and 15 with my left, I stop after 12 reps a side. In this way you detrain the dominant while pushing the subordinate to new heights.

Alternating db pressing and flyes and raises, ISO-lateral pulldowns, leg curls, one-legged Sldl, you get the idea.
 
Hyde said:
Muscular imbalance/asymmetry is always to be corrected w uni-lateral work, Dbs being a perfectly convenient example. You train the weak muscle hard AF, like you want it to grow. The dominant side goes in maintenance. You let the weak side determine load for both sides. In this way the dominant will only maintain or even weaken while the weak side grows/strengthens. Eventually, balance is roughly achieved.

You start with the weak side. If my right bicep is smaller I'd do alternating db or machine curls starting w my right. Hit a rep, then a rep on my left. I keep going til I hit failure/desired RPE on my right and then I cut the set. If I could curl the 30lb db for 12 with my right and 15 with my left, I stop after 12 reps a side. In this way you detrain the dominant while pushing the subordinate to new heights.

Alternating db pressing and flyes and raises, ISO-lateral pulldowns, leg curls, one-legged Sldl, you get the idea.
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You are right. I will make the right things happen then. Its just so hard to set my ego aside.

But every time I do. I shock everyone when I get crazy PRS.
 
I was looking forward to some deep insight from the article. Not a whole lot in there for the fast guys. It really is shocking how brutal reps are for me also. I think it has to do with learning to explode every time as well as detraining. Perhaps repping is the key to improvement for a faster guy.
 
herderdude said:
I was looking forward to some deep insight from the article. Not a whole lot in there for the fast guys. It really is shocking how brutal reps are for me also. I think it has to do with learning to explode every time as well as detraining. Perhaps repping is the key to improvement for a faster guy.
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From what I've seen out of fast guys. I think it is 100%.

I'm naturally slow but through westside I learned to be faster. Now reps suck for me. But nothing improved my raw pull more than reps. And nothing improves my raw bench more then speed work. Squats, I need a blend.
 
11/3/15-deload heavy squat/speed deadlift
Warmup
Mcgill 3
One arm swings
Banded goblets
Step ups
Seated banded abduction
Mcgill chins

High/med bar, possible new comp squat (warm up with fronts to 225)
75%-375x3x2 paused and fast.
Speed pulls
70%-conv 385x2, f this. Hurts my si like no other.
Sumo-385x3x2, pain free

Rehab work
Rotational KB rdls
25x2x15, ehh
Unilateral rdls
25x2x15, money
Step ups
Bwx2x10, can't really tell if my hips are moving right
Leg press
90x2x10, forced into the proper plane

Abs wheel/mc gill chins
10 paused/2x2, 2 sets

Notes: since getting healthy is my priority I'm gonna find all my money lifts. I will beat this. I'm gonna break it down per item. This is for me more so. Any input would be awesome.

Squat change: I have a better shelf higher, doesn't hurt my bad shoulder, depth is easier, more upright, more speed. Time will tell how this plays out long term. For now it feels great. Also easier to hinge at hips and not low back. Big form issue for me.

Deadlifts: my hips disfuntion is clear as day pulling conv. No buffer due to stance. As such I will be pulling for speed sumo from the floor. I will pull reps conv from blocks unless you guys think this is a bad idea? I don't think my hips can take twice a week pulling and squatting. I do need to work my conv pull muscles more tho. As that helps drive my sumo up. But so does reps.

Option a: speed sumo/heavy block conv
Option b: heavy reps sumo/hypers or some other lower back/hip hinge assistance move no speed pulls. Don't really have a speed issue with pulls. Would be more for technique maintance.

Rehab stuff.

Unilateral rdls lit up my imbalanced hips. The rotation one was hard to tell what was going on really. The step ups felt like I wasn't even where the leg press forced me into an even position, and I felt it. Only bilateral however. Unilateral only allowed me to continue distinction.

McGill chins feel lazy. Probably a better warm up drill between sets then assistance. Will see how my lats/scaps feel tomorrow. The explosive nature also makes it hard to tell I'm on tracking evenly. That said I hate the feel of pulldowns. I suck.

Thanks to anyone how reads all that mess and comments. Taking it all one day at a time. I will be better ng the end of this.
 
Well. It seems like it was a really productive session for being the first session with this new mindset.
1. You made an adjustment on your squat bar position that felt great at 75%. Thats a huge plus. More plusses: it didnt hurt your shoulder, depth wasnt an issue, more speed...all good things. Now just have to hope it is at the same top end strength as your previous comp stance.
2. Give your SI time...dont do **** that hurts. Sumo it is. As far as the predicament between the two scenarios you presented...i vote for whichever one helps you get healthier since that is the main goal right now. There is always a way to hammer the muscles you want to hammer without screwing yourself up in the process.
3. I dunno if its different for you or not but be careful of leg press...they do not treat my SI/low back well at all. You could try UNIL too...especially if you have any muscle imbalances between legs as you do in your pecs. But then again, you have step ups which would also address that. You also said you liked the way leg press forced you to stay balanced, so as long as they dont aggravate the SI id say keep those for sure.
 
jswain34 said:
Well. It seems like it was a really productive session for being the first session with this new mindset.
1. You made an adjustment on your squat bar position that felt great at 75%. Thats a huge plus. More plusses: it didnt hurt your shoulder, depth wasnt an issue, more speed...all good things. Now just have to hope it is at the same top end strength as your previous comp stance.
2. Give your SI time...dont do **** that hurts. Sumo it is. As far as the predicament between the two scenarios you presented...i vote for whichever one helps you get healthier since that is the main goal right now. There is always a way to hammer the muscles you want to hammer without screwing yourself up in the process.
3. I dunno if its different for you or not but be careful of leg press...they do not treat my SI/low back well at all. You could try UNIL too...especially if you have any muscle imbalances between legs as you do in your pecs. But then again, you have step ups which would also address that. You also said you liked the way leg press forced you to stay balanced, so as long as they dont aggravate the SI id say keep those for sure.
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Thanks for the feed back man!

Yeah the new set up feels much more natural and plays to my strengths (glutes/core/hips). Same reasons I pull sumo. Similar to my old geared set up I hit 785 in. We will see over this block as I refine it how it holds up.

Gonna avoid conv for now and let my si continue to even out. No rush.

Care to explain further how leg press hurts your si?

Looking back at earlier points in my log and last meet prep/off season I see I did speed pulls before pulls to simulate a meet setting. But not to many I was dead to pull.

So I'm writing this hear so I can see it on paper.

Comp squat
1-70-75%x4x6
2-75-80%x4x5
3-80-85%x3x4, last set amrap
4-deload
Assistance lift (idk yet) front squat or paused leg press maybe
Unilateral rdls 3-4x8-10
Abs wheel/one arm pulldowns/banded abduction 3-4x8-10

Speed squat
3-4x60-70%x2-3 with or without chains/bands
Comp deadlift
1-80-85%x1x4
2-75-80%x2x5
3-70-75%x2x6
4-deload
4in block pull
1-2x5 rpe 8
2-2x5 1 rpe 8, 1 rpe 9
3-2x5 1 rpe 8, 1 rpe 10
4-deload
Rotational KB DL 2-3x12-15
Landmines/one arm pulldowns/banded abduction 3-4x8-10
 
SweetLou321 said:
Care to explain further how leg press hurts your si?
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Honestly. I dont know why. It doesn't hurt while actively doing it, but a few hours later and the next day it is noticeably aggravated. I may end up trying this custom leg press at my gym bilaterally, but ive tried it twice unilaterally now and the same thing has happened with my SI. Same thing has happened with a regular leg press at my old gym. It just always seems to cause me pain. It used to be low back, now SI.
 
jswain34 said:
Honestly. I dont know why. It doesn't hurt while actively doing it, but a few hours later and the next day it is noticeably aggravated. I may end up trying this custom leg press at my gym bilaterally, but ive tried it twice unilaterally now and the same thing has happened with my SI. Same thing has happened with a regular leg press at my old gym. It just always seems to cause me pain. It used to be low back, now SI.
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Hmm. Odd. It does cause me pain too, but then I can pop it right after and I feel better than before. As if its forcing the joint to move as it should being fixed. But at this point I guess any pain is a bad pain. So I will probably avoid it.
 
Posting this hear so I can see it laid out. With each reason as to why I picked what I did. For my own self assessment. Trying to check my ego. Amy input welcome if you see anything.

Day 1-heavy bench
Comp bench
1-70-75%x4x6
2-75-80%x4x5
3-80-85%x3x4, last set amrap
4-deload 75-80%x3x2
*Strength work for the comp lift
Unilateral flat db press (dips if it feels really off)
3-4x6-8
*start with weaker side and match stronger side. Even out imbalances.
Chest supported one arm db rows
5x8-10
*same as unilateral db press
Rolling db ext/hammer curls
2-3x8-10
*even out imbalances, bigger guns
Unilateral rear delt raises/unilateral band upright rows/shoulder horn
2-3x8-10/8-10/10-15
*even out imbalances

Day 2-heavy squat
Comp squat
1-70-75%x4x6
2-75-80%x4x5
3-80-85%x3x4, last set amrap
4-deload 75-80%x3x2
*strength work for comp squat
Paused leg press
3-4x6-8
*forced hips into the same plane. Pause to work hips some. Bring up weaker side.
Unilateral rdls
3-4x8-10
*move hips evenly and bring up weaker side
Abs wheel/McGill chins
4-5x8-10/2x2
*bracing based core work and fat man pull ups that make my lats sore

Day 3-speed bench
Speed/technique bench with bands
50-60%x4/5/6x3
*bands will help tighten up my technique, reinforce tightness, and show me where my energy leaks are.
Db complex
*even out imbalances and help even out strength issues in different planes
T-bar rows
5x8-10
*fixed plane, can make sure both sides and moving together effectively.
Tate press/bb curls
2-3x8-10
*even myself out, bigger guns again
Side raises/unilateral band face pulls/shoulder horn
2-3x8-10/8-10/10-15
*even myself out

Day 4-speed squat/heavy deadlift
Speed/technique squats with bands
50-60%x3-4x2
*bands will reinforce tightness and show me any energy leaks. Increased frequency to practice form. Just enough to increase CNS stimulation and some fatigue to simulate a meet. But not to much I'm dead.
Comp sumo from the floor
1-80-85%x1-2x4
2-75-80%x2x5
3-70-75%x2x6
4-deload 50-60%x3x3
*maintain technique from the floor
4in block sumo
1-2x5 rpe 8
2-1x5 rpe 8, 1x5 rpe 9
3-1x5 rpe 8-9, 1x5 rpe 10
4-deload, none
*get some weights in my hands, remove leverage off the floor, learn to keep hips close under heavy load, reinforce hips and quads doing the work, stop from tipping on max attempts (biggest for issue on 95%+)
Unilateral rdls
2-3x8-10
*same as above
Landmines/McGill chins
4-5x8-10x2x2
*same as above, but oblique based bracing

Thank you to all that contributed to this mindset shift. I feel I've become much more objective through all these injuries. I need to listen to my body in the future and back off when it says to back off. Usually we are horrible coaches when we are also the athlete. I deff do things I wouldn't suggest others do. Need to stop and think from now on.
 
11/5/15-deload cat bench
Warmup
Mc gill 3
Tactical frog
Hip/psoas stretches
Sleeper stretch
Pec minor stretch, tight side only
One arm swingsx2
Oh db press/pulldownsx2

Cat bench w/ bands and buffalo bar paused
195+doubled minis (80ish top, 40ish bottom) 4x3
Db complex
Oh-50x10
Flat-50x10
Incline-50x10
Dips-bwx12
T-bar rows
90x3x10
Incline Tate press/bb curls
40x10/65x10, 2 sets
Side raises/unilateral micro band facepulls/shoulder horn
15x12/10/10x12
20x12/10/10x12
Cardio: 15min on bike
Cool down: one arm hangs x2, band wall squatx1, banded glutes stretchx1, right leg abductor band stretchx1
Notes: good light day. The bench was heavier then I originally wanted. That is OK tho. My sets got better and smoother each time. I expect my form to clean up very fast again. Scaps are starting to move evenly. Took some time but I'm glad to know I'm on the right track. I love buffalo bar bench.
 
Hormonal update.

Things aren't quite as good as they were a month ago. No changes have been made thus far. Nips still puffy and small amounts of fluid come out if squeezed. Has been that way for years even with normal prolactin/estorgem. I will be doing blood work next week. I have a feeling I'll need to up the caber a touch.
 
11/7/15-deload cat squat/heavy deadlift
Warmup
McGill 3
Banded wall squat
Psoas stretch
Goblet/bss/vmo movex2

Cat squat with light bands
235x6x2, tried some different things and took some videos. I hate squatting at this point.
Sumo/conv deadlift
315x3x2 each.
Mcgill chins
4x2

Notes: this is all I had time for.

Squats: as I suspected. The bands showed me how not tight I really am and have become. I went from olys, to flats, to wide high bar, to low, to closer grip high bar. I also had to open up my psoas between all sets. They have gotten really bad. I also need to really do some hip setting stuff pre lower body. Going to try to see a chiro next week also. Also may change comp squat to 1 sec pause this last cycle to work on some issues and transitions in the hole. Plus reduce load.

Deadlifts: both felt pretty crappy. If I focused on setting my hips even on conv it didn't hurt at all. Sumo did not have the same success and since my end range on my joint is am issue. I'm gonna go conv until I get my si fixed up.

I really want to like only shoes. I just really don't lol.

Things I need to keep on daily.

Left pec minor
Right hamstring/abductor
Psoas both sides.
Ankles

Any tips to really get those to open. I'm all ears.
 
As far as bar position on squats.
High bar. If I don't extend my tspine I feel like I'm falling over a lot and have trouble getting back tightness. I'm sure this plays into my psoas tightness too.
Low bar. I wish I had a mono. Wrapping my thumb around the bar makes all the difference in the world for me. And I can't do that in a rack. Or I'd need a perfect rack of so.
 
Pec-Graston, Hanging, doorway stretch executed properly

Psoas-https://m.youtube.com/watch?v=iEbvVwuBnzg, and just practicing full ROM movements

Ham/Add- Kstarr hip opener/banded wall squat (feet up on wall, back on ground, band wrapped around your hips), mash, and voodoo floss. I floss my high hip, mid hip, whole hip, just compress that fuker and move around; it'll open right up

high bar-just have to stay as upright as possible

low bar-maybe get that pec loosened up and your grip to come in more?
 
Sean1332 said:
Pec-Graston, Hanging, doorway stretch executed properly

Psoas-https://m.youtube.com/watch?v=iEbvVwuBnzg, and just practicing full ROM movements

Ham/Add- Kstarr hip opener/banded wall squat (feet up on wall, back on ground, band wrapped around your hips), mash, and voodoo floss. I floss my high hip, mid hip, whole hip, just compress that fuker and move around; it'll open right up

high bar-just have to stay as upright as possible

low bar-maybe get that pec loosened up and your grip to come in more?
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Great suggestions.

I have been doing the hangs/door stretch. I start graston soon.

I need to watch your psoas video. I will do bss elevated on a box for full ROM before and after squats for now to help and correct imbalances.

I've never flossed. I will need to look into it more to do that I'm sure.

I think if I open up my psoas I won't have to worry about staying up right bc I'll be able to sit into my hips finally. The pec is a good call. But I just feel if I grab close I'm falling forward the whole time...but I feel that way anyways so maybe its not y delta but my hips?
 
SweetLou321 said:
Great suggestions.

I have been doing the hangs/door stretch. I start graston soon.

I need to watch your psoas video. I will do bss elevated on a box for full ROM before and after squats for now to help and correct imbalances.

I've never flossed. I will need to look into it more to do that I'm sure.

I think if I open up my psoas I won't have to worry about staying up right bc I'll be able to sit into my hips finally. The pec is a good call. But I just feel if I grab close I'm falling forward the whole time...but I feel that way anyways so maybe its not y delta but my hips?
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Might be a bracing issue if you want to pitch forward just because of grip width.

Rodja got me into that video. Key is to create as much tension and elongate yourself as best possible. You can always run a forward band around your hip for traction when you do it. There's also a piriformis release in that series.

Floss is the easiest thing ever. But it online, use a long wrist wrap, or bike tire. Just tie off what's tight and go through whatever movements lengthen that muscle.
 
Sean1332 said:
Might be a bracing issue if you want to pitch forward just because of grip width.

Rodja got me into that video. Key is to create as much tension and elongate yourself as best possible. You can always run a forward band around your hip for traction when you do it. There's also a piriformis release in that series.

Floss is the easiest thing ever. But it online, use a long wrist wrap, or bike tire. Just tie off what's tight and go through whatever movements lengthen that muscle.
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100% have a bracing issue lately. I really focused on it today and was eventually getting it. It'll just take consistent work. The walk out really makes it hard for me. Mostly bc I walk out like baby Bambie lol.

I'll watch the video then reread that. I like what I'm reading tho.

I'll get a tire and try that. Its been a tight spot for me for some time. Only below parallel tho.
 
I just took the tube from
a road bike tire and slit it down the entire length and it worked just fine until I bought the voodoo wrap.
 
Anyone got any tips to cue up bracing on the squat? I seem to struggle with this a lot.

I saw duffin uses the ssb to help cue it up.

Other than just simply videoing my sets and doing it idk any other way.
 
My biggest thing is starting the squat correctly. If I maintain my torso position when I hinge, I'm good, and I just imagine myself sinking down through my hips. It almost makes me feel like it has some stopping power when I'm in the hole, too. If I start by creating just an anterior tilt with the pelvis, then it'll open up my torso and go into overextension, cut depth, and cave.

I doubt any of the helps. It's just what's in my mind whenever I worry about it.
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Sean1332 said:
My biggest thing is starting the squat correctly. If I maintain my torso position when I hinge, I'm good, and I just imagine myself sinking down through my hips. It almost makes me feel like it has some stopping power when I'm in the hole, too. If I start by creating just an anterior tilt with the pelvis, then it'll open up my torso and go into overextension, cut depth, and cave.

I doubt any of the helps. It's just what's in my mind whenever I worry about it.
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=126076"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=126077"/>
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Thanks! Helps having a world record squatter give you tips.
 
After some dedicated mobility thanks to Sean and a buddy at the gym I feel like a new man. Except my psoas are now fried. Even walking sucks lol
 
SweetLou321 said:
After some dedicated mobility thanks to Sean and a buddy at the gym I feel like a new man. Except my psoas are now fried. Even walking sucks lol
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What did you go with? The video (haven't watched, yet)?

I'm behind, but the leg press doesn't feel comfortable to me either, and I don't have back issues. As you bend your legs your back has nowhere to move to, until and unless you bring the knees I. Too far and have to bend your back. Personally, I don't know why so many go to leg press 'because they have back issues'.
 
For bracing, the best thing really is to try to suck air down your diaphragm like a piston drawing down in a cylinder. This is not like just breathing into the belly; it's like pulling the air down and core should naturally tighten as you fill. Focus on making your core like stone as you breathe down into you.

Then, with an IRON grip lock the bar down into the upper back/shoulders and draw your neck back into your torso like a turtle trying to hide in his shell. Drive the upper back into the bar back and up into the bar as you push the hips thru to unrack the weight, then 2 powerful steps one after the other to assume position.

If I don't crush the bar and bend it like I own it, I can't stay braced or tight really no matter how good my breathing/core setup was. If the bar is sloppy on your shoulders you're leaking a ton of potential with your setup. I'm starting to wonder if your grip width issues are affecting your bracing ultimately.

For me, it's all tied together.
 
Hyde said:
For bracing, the best thing really is to try to suck air down your diaphragm like a piston drawing down in a cylinder. This is not like just breathing into the belly; it's like pulling the air down and core should naturally tighten as you fill. Focus on making your core like stone as you breathe down into you.

Then, with an IRON grip lock the bar down into the upper back/shoulders and draw your neck back into your torso like a turtle trying to hide in his shell. Drive the upper back into the bar back and up into the bar as you push the hips thru to unrack the weight, then 2 powerful steps one after the other to assume position.

If I don't crush the bar and bend it like I own it, I can't stay braced or tight really no matter how good my breathing/core setup was. If the bar is sloppy on your shoulders you're leaking a ton of potential with your setup. I'm starting to wonder if your grip width issues are affecting your bracing ultimately.

For me, it's all tied together.
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It is. I had to use herders style. Which is very hard for me. Its a craddle of the bar over the j hooks. Unrack. Let it settle. Then walk out. Deff not as stable as I was using mono. We will see how squatting this week goes tho. I'm gonna try to bring it in. I don't think low bar is in the cards for me. When I really lock the bar in. The spot that hurt when I dropped the squat bar lights up. Its fine high bar tho. I've been working it however with a lacrosse ball.
 
SweetLou321 said:
Thanks. This is the guy Jo and Brian go to. So I'm gonna assume he's decent. Gonna budget in 2 visits a month at least till I move.
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Cool. Yeah thats good that he has experience with powerlifters. He'll have a bit more of an idea in terms of sport specific injuries. Thats why a lot of the guys at my gym come to the office i work at, one of the chiros dabbles in PL so he knows the feels.
 
jswain34 said:
Cool. Yeah thats good that he has experience with powerlifters. He'll have a bit more of an idea in terms of sport specific injuries. Thats why a lot of the guys at my gym come to the office i work at, one of the chiros dabbles in PL so he knows the feels.
Click to expand...

This is the exact reason I reached out to them
 
11/9/15-bench
Warmup
One arm swings
Spoto bench (med)
80%-255x4x5
Unilateral db press
40x2x8 ehh
Dips
Bw pausedx3x6
Unilateral db press (retry with help)
45x2x6 got it. Will stick with this.
Walking bottom up KB press
25x3x8
One arm chest supported db rows
80x5x10
Unilateral mini band pushdowns/hammer curls/mini band pullaparts
25/30x12/25, 3 sets
Shoulder horn
10x2x12
One arm hangs
2 rounds
Cardio: 10min on bike
Notes: great day. Bench feels on point. Stickum has taken my leg drive to the next level. Really focused on health and balance at the moment. Got my next 16 weeks of programming figured out. As long as I can stay healthy I should peak nicely for the meet.
 
Shoulder horn?

Strong benching Lou.
 
Looked pretty solid man. Could see you had to reset a bit after rep 3, but it's so light for you that you just dominate it.
 
Hyde said:
Looked pretty solid man. Could see you had to reset a bit after rep 3, but it's so light for you that you just dominate it.
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Yeah I always have trouble over 3 reps lol. Thanks man. Goal is to slowly build volume over the next few blocks as I fix myself up.
 
11/10/15-squat/deadlift
Warmup
Rolling hips/quads
Stretch hips/quads
One arm swings
Band dislocations
McGill 3
Bss/goblets banded

2 count pause squat (light)
70%-305x6
72.5%-315x6
75%-330x6
Comp deadlift (heavy)
85%-475x2x4
Chain on neck bss with added ROM and paused/chain on neck unilateral rdls
20lbs chain+15lbs dbsx3x8 each
Abs wheel paused/unilateral pulldowns
10/45x10, 3 sets
Deep psoas stretch
2 rounds.
Cardio: none, I'm beat
Notes: got a video of my first work set on squats. Will post soon. Si held up. Wore my oly shoes bc I hit depth easier in them. I'll let you guys give me feedback on to keep them or not. Was drained to pull but got it done. First two reps were best of my two sets. Lose my brace pretty bad after that. All the balance work was perfect. Just what I needed. Will add weight over time.
 
First set of squats
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Edit: I was mobile enough to grab inside the rack. Felt much more stable. Thanks Sean.
 
Squats looked on point. Keep doing what you're doing. Fight the urge to tinker. I know the pain. I'm a tinkerer myself.
 
herderdude said:
Squats looked on point. Keep doing what you're doing. Fight the urge to tinker. I know the pain. I'm a tinkerer myself.
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I have no intention to tinker at this point. I feel good. Unsure if oly shoes are for me or not. Felt great today. I'll let it ride for now. Stayed on my heels and had good connection to the floor. All that really matters I'm sure.
 
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