Squat Singles. Monday, 11/28.

**** (TOOK LAST WEEK OFF FULLY, MY ELBOWS FEEL THANKFUL HAHA!!) ****

Back Squat 3x1
-> Warm-Ups: BWx8, Barx7, Barx6, Barx5, 95x3, 135x1, 175x1
-> First Attempt: 205x1 (@7)
-> First Attempt: 205x1 (@7)
-> Second Attempt: 235x1 (@9+)

Band-Resisted Safety Squat Bar Box Squats 8x3
-> +15lbes, +20lbes, +20lbes, +20lbes,
+20lbes, +20lbes, +25lbes, +25lbes

Romanian High Chair Core Leg Raises 3x6
-> all w/ a 10db & mini-pauses at top

Deadlift Assistance. Thur. 11/17.

Good Mornings 4x5 (belted)
135, 155, 155, 155

Low Box Squats 4x5 (belted)
135, 155, 155, 165

Weighted Hyperextensions 6x3
2.5 plates, 3 plates, 3.5 plates--> P.R!!!,
3.5 plates, 3.5 plates, 3.5 plates

Romanian High Chair Core Leg Raises 4x6 (w/ short pauses)
12.5db, 12.5db, 12.5db, 12.5db

Squats 3x3. Mon. 10/24.

Back Squats 3x3 (belted)
215 (@9), 225 (@10), 225 (@10-)
-> (getting better at keeping elbows tucked & staying upright)

Band-Lightened Squats 4x5
-> w/ double reds on each side
315, 315, 315, 315

Low Box Squats 8x2
135, 155, 155, 155, 155, 155, 165 (belted), 165 (belted)

Foam Roller Transversus 3x12
-> all BW, slow & controlled

Romanian High Chair Core Leg Raises 3x8
-> all w/ 20db

**** (STRETCHING) ****

Deadlift Assistance. Thur. 10/13.

Good Mornings 4x5 (belt)
155, 165, 165, 165

Stiff-Leg Deadlifts 4x8
245, 245, 245, 245

Banded Hyper Extensions
Black x 12 reps,
Black x 12 reps,
Black + Green x 6 reps + hold
Green x 25 reps + hold

Romanian High Chair Core Leg Raises 4x12
-> all w/ 10db

Squat Singles. Mon. 10/10.

Back Squats 5x1
215, 225, 235, 245, 250-> P.R.!!!!!!
-> (245 felt good which tied my old PR)
-> (250 was tough but I definitely have more in the tank)!!

Pause Squats 3 x 3 @ (3 sec.)
165, 165, 165

Front Squats 3x10
115, 115, 115

Romanian High Chair Leg Raises (Core) 3x10
BW, 15db, 15db

Epic Box Squats with Kyle! Thursday, 6/3/10.

Box Squats 10x2
135
135
135
135
135
135
135
135
135
135
-> the box height was right at parallel. these doubles were not heavy doubles but more "medium" focusing on sitting back and squatting up quickly (explosive).

Good Mornings 5x5
95
95
95
95
95
-> I also kept these at "medium" to stay real explosive.

Barbell Glute Thrusts 3x3
225
225
225
-> very heavy. I'm real tired.

Back Extension Machine 4x6
305
305
305
305
-> did these with lifting up my butt to simulate the lockout on deadlifts.

Core Leg Raises with Dumbell
17.5 lbs x 5
17.5 x 4
17.5 x 4
Body weight x 15

Fast-Twitch Line Jumping
2 x 30 second intervals

Body weight Hyper Extensions
2x15

**** STRETCHING AFTERWARDS ****