Disappointing Power Lifts today.  Lower body day-

Smith Squats 10x125, 155, 175

3x
[10x Clean And Jerk 65 lb
10 Kettlebell 1-arm Power clean-type thing
10x Drive The Bus (hold a plate with hands opposite each other and rotate the plate)
Standing Calf raises 10x 195, 15x 175, 20x 155 with minimal rest.
Run .5mi at 10 mph, brief rest.  Then 100m at 4mph, 100m at 6mph, 100m at 8mph, 500m at 10 mph.  All at 1% grade.

The smith squats had decent depth, especially at the lower weights but I'm not as flexible as I like.  Perhaps now is a good time to drop weight significantly and really work a more complete range of motion.  As well, it may be a good time to get back on the quad extend and try to rack more weight there, see if that helps.  I can talk to Ken about it.

The power lifts went poorly.  I could enter a set with good depth and decent explosion but by the fifth rep or so in every exercise, I could feel fatigue set in and I lost explosive power.  I also lost rhythm frequently and more than once had to stop with the weight racked on my chest and in a standing position rather than catching the weight in a squat.  Can't really get much out of it that way...

The calf raises went much better than expected.  These are pretty modest weights for me, so when I was hitting burnout by the 11th 175 raise, I was pretty surprised.  I actually ended up doing the 20x 155 in 4 sets of 5 and even then there was a fair amount of resting mid-set.  This effectively killed my calves, which worked well for the run.
  I really had to focus through the run and with my legs so punished by the power lifts and my calves incapable of doing anything for me, it made a nice challenge to see how far I could push myself.  I also was dealing with a cramp that popped up within the first few hundred meters so that added a second, less welcome challenge.  Either way, I pushed through and it proved a pretty effective workout.  Ken has offered me a second shot at The Crucible (my workout from last monday which ruined my legs for more than three days) and I talked myself up big so I better be able to drop my time.  I honestly think I can do it.  Now that my muscles know the rhythm and about how taxing it is, I think I can pull a bunch of time out of there.

In the mean time, it's lean protein in chicken form and some c-milk while I wait for a monster blizzard to roll in overnight.  Great...  Just gotta keep doin' work.
~#28

P.S. Gained another 5 pounds!  Boom!