I was waiting for the PDF

Now that we have an official workout for the new cycle I wanted to return to using the blog. Nothing interesting happened in the month of doing screw around workouts except for a lot of cleans, culminating in
Cleans
175 x 1 x 2 (PR)

And now for the split
Squat
275 x 5 x 5
Not feeling it

GMOPs
315 x 5 x 5

(Extra) Low box squats
225 x 3 x 6
Minimized rest time between sets for these

Bench
175 x 5 x 2
180 x 4
175 x 5
175 x 4
I'll attribute this to doing shoulder stuff on Sunday

Incline bench
145 x 5 x 4

Bent over row
185 x 5 x 2
195 x 5 x 2

Chin ups
BW x 15 x 2
BW x 12 x 2

Skullcrushers and cable flyes

Squats 5/23

(Going separate from the split. Working stuff to complement both regiments.)

Pause Squat 4x3
145x3x3
155x3

Full Squat Clean 5x3
115x3 (80%)
120x3 (83%)
115x3x3 (80%)

Focus: Technique. Worked at upper bounds of hypertrophy, but under strength. Emphasis on hip extension & high pull.

Dat dere sarcoplasmic hypertrophy

Bench

135 x 10 x 4

135 x 8

Flyes,

35 x 8 x 4

lat raises superset

20 x 8 x 4

Tricep pushdown,

120 x 8 x 2

130 x 8 x 2

lat pulldown,

180 x 8 x 4

preacher curl reallybig set

50 x 10 x 4

Good mornings

225 x 10

245 x 8

245 x 10 x 2

Cleans

130-something x 5 x 5

Lunges

135 x 8 x 3

Leg press, calf raise superset

1.10.11--Squat

Squat:
225x3
235x3
245x3x2
255x3 big PR

Pause Squats (3 second pause):
185x3
205x3
225x1+f (lost balance, fell forward while bar rolled off my back. Looked worse than it actually was)

Cleans:
105x5
115x5
125x3+high pull

1.3.11--First Squat of the Year

Squat:
195x5
205x5
215x5
225x5x2 PR

Pause Squat (3 second pause):
175x3
185x3x2

Cleans:
85x5
105x5
115x5

11.29.10--Squat

Squat:
225
255
265 (4 pound PR)

Pause Squats (3 second pauses):
155x3x4

Cleans:
95x4
135
155xf

1 set kettlebell, 3 sets of banded pullthroughs

7-23-10 Squats Rackpulls

Squat

325 x 2 PR

325 x 2 2nd rep may not have been deep enough

335 x 3 PR 10 pounds below my max

325 was just an awkward amount of weight, always has been for me. 335 just felt easier so I went for 3. Last reps were all somewhat slow, but at no point did it feel like it was gonna stop going up.

Rack Pulls bar was at knee level at starting position with legs bent

315 x 3

365 x 3

385 x 3

395 x 3 hands got sweaty and ass started hurting so I stopped after this set

Cleans

135 x 3

155 x 3

165 x 3

165 x 2

Zercher Squats

135 x 8 x 3 no pad so forearms hurt

Cable Abs

100 x 10

120 x 4 too heavy

110 x 8 x 2

Hyperextensions

BW x 25

BW + 35 x 20 x 2

Return of the Deadlift

After a nearly 3 month hiatus...

Deadlift:

550 x 1

605 x 1 @ 8 (best rep of the day)

655 x 1 @ 8+

Minimal pain (but not pain free). Reps weren't super quick as the videos will show, but I'm pleased to not be down for the count on these at nationals.

video of the 655:

Cleans:

185 x 1

Ow. stopped before i hurt myself

Finished with like 200 reps of hyperextensions.

Bonus rep: i can still touch the basketball rim. <3

5.25.10--Squat Salomon

Squat:
warmups
175x5
185x5
175x5x3

Cleans:
95x3
115x2+f
115x3

Lunges:
45x5xeach leg
75x5xeach legx2

Cable Abs:
70x10
80x10x2

ME Squat

Squat:

straps up + loose knee wraps

495 x 2

550 x 1 @ 8

575 x 1 @ 9

600 x 1 @ 9+ (ties PR)

Not too bad. I'm not able to hit the hole as hard as I want with the straps up yet. Granted, this is my first week using them, but I'd like to see more speed. 600 felt decent and was definitely below depth, which was nice. I'll see how it goes next week when I go up.

Cleans

135 x 5

185 x 5, 5

No pain = success. Not my best clean day, but it felt good to pull something off the floor with no belt and no pain. Since box squats still kill my back, I'm going to have to rely on these and plyos for speed work until the meet.

Pause Squat:

315 x 3, 3, 3 @ 3 sec

Easy. Tried to get some pop at the top to work on my acceleration. I felt a little faster this today than normal.

Finished with 4 sets of ab wheel.

Deadlift

Deadlift:
571 x 1
605 x 1

My deep lower back is fahked. Squatting feels fine, but starting the pull feels like murder on it. Foam-roller + Vitamin-I does nothing. I need to go see a PT about this for real to fix whatever's messed up down there before Nationals.

Cleans:
181 x 1
201 x f + 1

No lower-back = no explosion off floor. Bagged it early because I couldn't move fast have personal problems.

Pause Squat:
315 x 3 @ 3
335 x 3 @ 3
365 x 3 @ 3

No pain here. I've been trying to bury these to increase flexibility and hip strength. Feels good so far.

Tried to do rainbow dragonfly ponies for abs, but lots of back pain, so i switched to cable abs, which only had some back pain.

3.15.10--Finals Squat

Had to have a very rushed squat day to accommodate my finals schedule.

Squat:
warmups
95x5
135x5
175x5x5
As much as I hated Dave for making me do all those Hip Adductors, these felt the best in the hole that I ever felt.

Calves:
1 set until it hurt too much

High Pulls:
115x6

Cleans:
115x4
115x5
Gotta remember to keep my hands wide on these.

Went back to my room to study/light farts on fire with Luke.

3.8.10--Canberra DAY! SKWAT

Okay I've fully celebrated Canberra Day and do not feel like editing even if its an egredfadiou smicstact i make,

WAHT DO YOU WANT FROM ME>

1. SQUAT
ewarmups
95x5
135xx5
175x5x4
204x1

2. Front SQUAT
95x5

3. Hip ADDUCTORSAAA
To put it in Clauy tertms:
10x10
@145

4. High Pulls
95x6

5. Cleans
95x5x2

6. CalvesL
140xuntil it hurtx2
165xuntil it hurt

7. Transversus
4 sets (including Dave being a total ASSHOLE) (JK <3>

Squat deadlift practice

I wore my Oly shoes for all of these, which makes me a good 1.5" taller.

GMoP
365 x 5
405 x 5 @8
425 x 5 @8
445 x 5 @9
465 x 5 @9

I almost passed out on the last one from hyperventilating. After that, my CNS was shot and I felt like fainting or puking for the rest of the workout. Jake, any idea what's up with that?

SLDL:
333 x 5
363 x 5
383 x 5

Tried doing these thumbless (Bull-style) for fun.

Cleans:
185 x 1
wheezing x 5 minutes
135 x 5
hang clean 135 x 5

I got 185 up but my lower back was obliterated at that point. Any quick movement resulted in dizziness.

Finished with banded hyperextensions. worked up to green+blue+purple.

Apparently I can still pass for a high schooler

Squat

215 x 5

225 x 5

235 x 5

255 x 1

Box(chair) Squat

175 x 8 x 3

Cleans

115 x 3

125 x 3

135 x 3

145 x 2

155 x 1+2 high pulls

135 x 3

Abs

Squat--12.1.09

Clean shaven, I strutted into the Wooden Center to get my sweat on. Who knew this week was Max Week? Also, I decided I've had enough fucking around and I'm going to start hitting depth regularly...so I did.

Squats:
warmups
135x5
145x5
165x3
185x3 (Luke said my depth was good so PR by a lot...old PR was 135 with proper depth)
I considered going for a 1 rep max here, but felt tired and knew there was a lot of workout left, so I'm saving that for a later date.
Also, I'm finally getting comfortable holding the bar lower on my back (Matt and everyone else agreed it was way to high on my back before). This is making my squat improve overall.

Box Squats:
135x4x2
145x4
155x4

Cleans/High Pulls:
I tried to clean, but my form is awful and I almost fell after one attempt at 111. I just decided to do high pulls and work on explosiveness from my legs.
121x4
131x3
141x2
161x1 (not really high enough)

Mule kicks (Eagle Glute machine):
210x8x3 for each leg (pretty easy with the right leg, brutally hard for my left)

Ab Cable Pulldown:
60x10
80x10x2
This really killed my pinky fingers, which felt jammed by the black part of the rope thing

Incline Abs:
Body weightx10x3

Since I've hit two maxes this week, I'll do an updated tally here:
Bench Press: 165
Squat: 185 (haven't tried a 1 rep max though)
Deadlift: 280
Total: 630

Speed Squat

Box Squats:
w/ choked blue bands

225 x 2, 2 sets
275 x 2, 2 sets
315 x 2, 2 sets
335 x 2, 2 sets

Pause Squats:
365 x 3 @ 3 seconds
405 x 3 @ 3
405 x 3 @ 3
415 x 2 + 1 fail @ seconds

Cleans:
115 x 5
155 x 5
175 x 5
205 x 5

Hang Cleans:
155 x 5
175 x 3
155 x 5

Finished with 4 sets of cable ab pull downs.

I left my stuff by the squat rack while we were doing cleans. Some dude really liked my belt so he started using it. Brent was like "hey Dave, isn't that your belt?!" The dude was quarter squatting 315. He was pretty nice when I asked for it back. But then during his next set he lost control of the bar and the weight dumped all over. Whoops!

Squats

10/20/08

Squats

warm-ups

135 x 7

155 x 7

155 x 7

175 x 5

Pause Squats

135 x 4

135 x 4

135 x 4

155 x 4

Box Jumping Outside

1 set on each box x 4 reps

Hang Cleans

20kg warm-up x 2 sets

20kg + 20lbs x 7

20kg + 20lbs x 7

Banded Decline Abs

purple band 4 sets

We should just be allowed to work out in the acosta center so the gym staff doesn't continue to harass us about chalk and bags, and other random people complaining about not being able to use machines.  In acosta they have more chalk bowls than water fountains...

Recovery Squat

Last week was brutal, so we backed off a little this week.

Box Squat:
w/ green bands.
225 x 2
275 x 2, 7 sets

Cleans:
165 x 5
165 x 5
175 x 5
185 x 5

Lunges:
225 x 16 (8 per leg)
245 x 12
275 x 8

Was there another set in here? I forget..

RE Quads + Squat:
Did that ol' Arnold exercise where you strip set your quads to the point of failure and then squat with perfect form until failure. I don't have a name for this thing to tag it with. Suggestions?

2 sets, lots of reps, 135 on squat.

Then we did some partner stretching. I went from like 45° to 110° in flexibility. awesome.

Actual Deadlift Day

Throat is feeling nasty. This contributed to my strength according to the Jürgens-plan™.

Deadlift:
(some warm up sets)
535 x 1
595 x 3

Rack Pulls:
495 x 4 (sumo)
495 x 4 (conventional)
405 x fail lower back was not happy

Cleans:
115 x 5 (warm up)
165 x 5
165 x 5
165 x 5

Glute-ham Raises:
3 sets til failure
1 set w/ 25 plate til failure

Banded decline abs:
4 sets w/ purple band til failure