Ringing the bell

Squat
315 x 1 x 2
325 x 1
335 x 1
345 x 1 (10 lb PR)
355 x 1 (20 lb PR)
345 was deliciously deep, 355 was regular deep. That sixth single was so worth it.

Leg press


Low box squat
245 x 2
255 x 2
265 x 2 x 2
275 x 2 x 2
285 x 2 x 2 (PR)

Cleans
155 x 3 x 3
165 x 3
165 x 2+high pull

Bench
195 x 1
215 x 1 x 3
225 x spotter tap
Pushed my luck.

Pause bench
155 x 3 x 2
165 x 3 x 2

Pendlay row
165 x 5 x 4

Weighted chin up
BW+30 x 5
BW+35 x 5
BW+35 x 6 x 2

dips and shrugs


But really the main point of this is
Squat: 335 355
Deadlift: 435
Bench: 215
Total: 985 1005
I made my dreams come true, doing it our way

Squat Monday 10-17-11

Squat
225 x 5 @8
245 x 5 @9+
245 x 5 @10-

Band Lightened Squat
315 x 5
365 x 5,5

Cleans
95 x 3
135 x 3,3

Abs

Bodyweight: 166.5 lbs

Back on track

Band resisted squat

225 x 5 @ 8

235 x 5 @ 8

245 x 5 @ 9

255 x 5 @ 9+

245 x 5 @ 9

Way too slow on 255 so I went back down

Cleans

135 x 5

145 x 5

155 x 5 x 5

Set and rep PR considering I used to have trouble doing this for 1. Form is still shitty though.

Lunges

135 x 5 x 3

Plyos and transversus

6.6.11--Squat

Band Resisted Squat (bigger than minis, smaller than purples):
185x5
205x5
225x4+balance fail b/c of bands
225x5
235x5

A lot of these people said I didn't get depth on a lot of these attempts, but to be fair, it's really hard to judge depth once you go so low that the bands aren't doing anything. Plus, practically everyone was a little high school musical today. Cheryl was the only one who I felt had unquestionable depth on every attempt, but I didn't watch everyone obviously so don't get offended.

Cleans:
75x5
95x5
115x5x2
125x5
135x5 PR I think

Lunges:
135x5, then quit because I needed to eat dinner

Luke 6-6-11 Squat

Band Resisted Squat (reds that were in between purple and minis)

275 x 5 @ 8-

295 x 5 @ 9

315 x 5 @ 10 almost failed 3rd rep

Power Cleans

135 x 5

155 x 5

155 x 5

165 x 5

175 x 5 PR

185 x 5 PR

I got some advice from cheryl which seemed to help my cleans

Lunges

135 x 10

185 x 10

205 x 10

2 finals tomorrow so I cut some things short

4/11 Squats

Just cause I couldn't upload them Monday night.

Singles
175x1
180x1
185x1
(10 lbs shy of previous PR, not feelin it)

Pause
145x3
145x3
145x3
150x3

Cleans (Terrence suckered me in)
115x3 (power)
115x3 (full squat)
120x3 (power)
120x3 (full squat)
125x3 (full squat)

Post Culture Night Squat

Putting on a culture show yesterday drained me more than finals week so I expect 0 PRs and probably a lot of suboptimal accessories over the next week.

Squat

315 x 1

335 x terrible idea x 2

Pause squat (3 sec)

245 x 3

225 x 3 x 3

Cleans

135 x 5 x 3

Plyos

Luke 2-24-11 Legs and lower back

Light Good Mornings (unbelted)

45 x 10

95 x 10

135 x 10

185 x 10

Power Cleans

113 x 5

155 x 5

175 x 4 + high pull

175 x 4 + high pull. I felt really tired by the 4th rep of each. 175 x 4 is a PR.

Lunges

135 x 12

185 x 12 x 2

Leg Presses

4 plates per side (478) x 12 x 3

Deadlifts n stuff

2/24/11

Good-Mornings

275, 315, 315, 335 (PR) x 5

Lunges

135 x 7 x 4

there was a 155 in here for a couple of sets

Cleans

135 x 7 x 4

there was also a couple 155's in here somewhere

Leg Press

1.18.11--Squat

Squat:
warmups
255
275
285 PR
225
245
265

Pause Squat (3 second pause):
185x3x3

Cleans:
95x4
115x3
135x3
135x2+high pull

Erg'd 2500m

Recounting makes me realize how often I failed today

Squat

275 x 3

285 x 3 x 2

295 x 1+way high+f

285 x 3

Pause squat (3 sec)

235 x 3

245 x 3 x 2

Cleans

145 x 3

155 x 3 x 2

155 x 2+f

Counting a failure instead of high pull because I went for it. One of the middle sets felt nice and explosive thanks to Rihanna

I'm just going to write another one in a few hours

Squat
255 x 5
265 x 5
275 x 5 x 2
265 x 5
Probably should've gone for the 275 x 5 x 3 in hindsight but at the time
1. thought I was gassed
2. during the 265 set my boxers ripped right in half and distracted me for the rest of the workout

Pause squat (3 sec)
225 x 3
235 x 3
245 x 3
Belted the last one and it felt way too easy

Cleans
135 x 3
145 x 3
155 x 3 x 3

Last squat of 2010

Squat

285 x 1

265 x 2

275 x 2

285 x 2

What's the RPE for one definitely in left in the tank and maybe an iffy one?

Cleans

135 x 3

145 x 3

155 x 5

155 x 2+f

155 x 3

Feeling better about my drop into these, except the second set of 155.

Bulgarian split squats

lots

abby calby

Been a while

Squat

285 x 1

295 x 1 x 2

305 x high

I can get 295 for singles pretty consistently now, but anything more is horribly iffy

Band resisted squat (green)

185 x 5

205 x 5

215 x 5 x 2

Cleans

155 x 1

165 x 1

175 x stiff leg deadlift

a few pull throughs here and there

Bench

195 x 1 x 2

200 x what the hell

195 x goddammit

Close grip bench

145 x 5

155 x 5 x 2

Floor press

165 x 3

175 x 3 x 2

185 x 3

Close grip chest ups

BW x 8 x 4

I'm going to work on trying to get to a muscle up, so I'm going to pull myself way high from now on

krulls

windshield wipers

Acting a fool

Squat

255 x 3

275 x 3 x 2

God these were slow

Pause squat (3 sec)

225 x 3 x 2 (unbelted)

Ring pause squat

225+4 dip rings x 2+f

whoops

back to Pause squat (3 sec)

225 x 3 (belted)

Way easy

Cleans

155 x 2

135 for triples

Kettlebell pullthroughs

11.22.10--Squat

Squat:
205x2+f (not a weight issue, I just lost my balance and didn't sit back enough)
225x3
235x3 PR

Pause Squat (3 second pauses):
165x3
175x3
185x3
195x3 PR

Cleans

Kettle Bell Pull Throughs

Squat Monday 11-15-10

Squat
185 x 5
205 x 5
215 x 5

Pause Squat
185 x 3
205 x 3
215 x 3

Cleans
95 x 5,5,5
105 x 5

Abs, Calf Iso, PNF

Body Weight: 164 lbs

Way to recover

Squat

245 x 5

255 x 4+Kyle touch

245 x 5

Probably high but jesus these were hard for getting back into squatting

Band resisted squat (gray)

185 x 5 x 4

Cleans

135 x a lot

Kettlebell pull throughs

Cleans

135 x a lot of sets

185 x 5, 5, 5

205 x 4, 5

Not too bad. No pain today, so I think things are finally healed up, or are on their way there. Looking forward to squatting on Monday.

Deadlift Day 11/10/2010

Cleans

95 x 8
135 x 6
155 x 5
185 x 1
185 x 3
185 x 3
185 x 1
This was a reminder that I suck at these. Started off light. My left wrist was screwed up the last couple of times I did these.

Romanian Deadlifts (Unbelted w/4 inch box)

225 x 10
275 x 8
315 x 6
315 x 6

Front Squats (Unbelted)

225 x 8
225 x 8
225 x 8
225 x 7

Shrug Machine w/ 5 plates on eachside
4x15