Squat Triples. Mon. 1/23.

Back Squat 3x3 (belted)
205 (@9-), 205 (@9-), 215 (@9)
-> (squat sessions have just been like a boring march down the same street every monday ... it's been over a year since I hurt my achilles and before then I hit 225x4 on squats ... lately the best I done with 225 is 2 reps ... my form is also horrible ... working on improving it and keeping my torso upright)

Band-Lightened Squat 4x3
-> w/ the big greens
3pes (@7), 3p+15lb.es (@8+), 3.5pes (@9+), 3.5pes (@9+)

Safety Squat Bar Pause Squats 3x3 @ (3 sec.)
+35lbs (@8), +40lbs (@10-), +40lbes (@10-)

Foam Roller Transversus 3x16

Standing Calf Raises 3x10
60lbs (@7), 80lbs (@7), 100lbs (@8+)

Squat 3x5. Mon. 11/7.

Back Squat 3x5
205 (@8+), 205 (@9-), 205 (@9)
-> (given that I've hit 215x5 before, I was hoping to work up to 225x5 but 205 was just really tough today & my form was bad).

Band-Resisted Safety Squat Bar Box Squats 5x3
-> all w/ 25lbs on each side

Zercher Squats 3x8
135, 165, 185->P.R.!!!

Foam Roller Transversus Crunches 3x10 BW

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) ****

Squat 5

Squat:

435 x 5

455 x 5 @ 10-

475 x 5 @ 10-

Ughh.. Form was terrible on 455 due to trying to fix it on every rep. Also, this took 2 hours to finish due to lots of gym-related personal problems.

Box Squats:

315 x 2

325 x 2

335 x 2

345 x 2

355 x 2

365 x 2

It turns out that I'm horrible on these now. Everything seems to lock up and I can't really explode off the box like normal.

Power Cleans:

135 x 3 (8 sets)

Pure speed.

Finished with some foam roller abs.

Squat 1

Squat:

405 x 1

445 x 1

465 x 1

475 x 1

485 x 1

500 x 1

Hamstring personal problems were better today but still not great. My knees are still coming forward, which is beating my knees up.

Pause Squats:

385 x 3 @ 3 seconds

405 x 3 @ 3 seconds

425 x 3 @ 3 seconds

Messed up the second rep of the second set and had to grind it.

Leg Press:

3 plates x 20

4 plates x 20

5 plates x 20

finished with 3 sets of foam roller transversus and seated box jumps.

Squat 3

Hamstrings were extremely sore going into this workout. I tried massage, foam roller, and multiple PNF sessions.

Squat:

405 x 3

435 x 3

465 x 3

475 x 3

Hamstrings were really killing me today. They were tight enough to cause my lower back to round and the tightness in the left one really made me twist. The third pre was always the best though after stretching them out.

Pause Squats:

365 x 3 @ 3 sec

385 x 3 @ 3 sec

405 x 3 @ 3 sec

These were somewhat better since I could just stretch out the hamstrings alllll the way down.

Leg Press:

450 x 20

360 x 20, 20

I could barely straighten out my legs at the top, my hamstrings were so tight :'(

Finished with foam roller transversus and pnf stretching

Deadlift Assistance. Thur. 9/29.

Good Mornings 3x8
135, 135, 165

Stiff-Leg Deadlifts 4x5
225, 245, 265, 275!!!
-> (I was very happy with my 275x5 stiff-leg pull)

Band-Resisted Hyper Extensions
-> all w/ thick black band
12 reps +f, 10 reps +3f, 7 reps +3f

Foam Roller Transversus 3x12

Deadlift Lunges

Deadlift:

365 x 1 ?

Lower back was not feeling it, sadly. Although, pulling two weeks in a row would surely have been death.

Good Mornings:

225 x 5

315 x 5

365 x 2?

These too didn't feel so hot. My lower back kept seizing up even with a bunch of stretching. The weight wasn't too bad though.

Lunges:

225 x 5

275 x 5

295 x 5

Ah, the old no-nerves standby. Felt pretty good.

Banded Hypers:

all the bands x 17, 40, 30

Finished with some foam roller transversus.

Bench 3

Bench:

275 x 3, 3, 3

285 x 3

295 x 3

Pain was @ 3. The spotter noticed that my left arm was flaring more than my right. Perhaps I'm compensating due to my sore shoulder. I need to video it to see.

Foam roller press:

295 x 5

315 x 5

335 x 5

These felt better. Spotter said I was even on both arms, so I think I must be twisting at the bottom, which makes sense since that's where it feels most uncomfortable.

Triceps extension:

30 x 12

Eh, felt weird, so I stopped.

Dips:

bw x 15, 20, 20

Pendlay Row:

135 x 8

185 x 5, 5, 5

My middle back is mildly sprained and my lower back is sore as eff, so I just skipped shrugs for the time being. I'll probably work them in on friday.

Finished with some foam roller transversus, banded rotator cuff, and pnf stretching.

Squat Monday 09-05-11

Squat
225 x 3
245 x 3
265 x 3 <-PR

Pin Squat
185 x 5,5,5

Zerchers
135 x 6,6,6,6

Box Jumps
Foam Roller Abs

Squat Day 7/25/2011

Squat
405 x 1 @8
405 x 1 @8
420 x 1 @9
Opener: 407.7 bs
2nd attempt: 429.7lbs ???

Band Lightened w/ Greens
455 x 5 @ 8
455 x 5 @ 8
455 x 5 @ 8

Leg Press
3 sets of 8 w/ 5 plates on each side

Foam Roller Transversus
3 sets

MAD PNF SESH

Squat 5

Shoulders felt terrible today.

Squat:

415 x 5

435 x 5

455 x 5

475 x 5 @ 9

495 x 5 (+10 PR) @ 9+

Man, these look high from this angle but I could've sworn i sunk them...

SS-bar box squats:

245 x 5

275 x 5

295 x 5

315 x 5

Leg Press:

5 plates x 10, 10

6 plates x 10, 10

Finished with pnf and transversus abs

Bench 6.27.11 Cycle 1 Week 1

Time crunch. Orientation eats my life.

Bench

75x5x2

85x5x2

90x5

Dumbbell Bench

27.5x8x3

Lat Pulls

90x8x3

Shrugs

2 plates on each side

Foam Roller Transversus Abs

Squat 5

Band-resisted Squat:

used the pinks and oranges. felt like less bands than last week

405 x 5 @ 9

435 x 5 @ 10-

455 x 5 @ 9+

475 x 5 @ 10+

Was planning on a 5x5, but the 475 was way more intense than I expected to I stopped there.

Power Cleans:

185 x 5 x 6 sets

Right hip started feeling funny, so I stayed lighter.

Lunges:

135 x 5

155 x 5

185 x 5

Better than last week.

Finished with foam roller transversus and plyos. Right hip twinged nasty when i was getting up from abs and i was walking with a limp the entire next day

Cycle 0 Week 2 Squat 6.13.11

Band-resisted Squats (micro-minis, smaller than last week)
175x3 @ 8+
175x3 @ 8+
185x3 @ 9
185x3 @ 9
195x3 @ 9+

Power Cleans
65x8x2
85x5x4

Lunges
again, wrecked
65x5
75x5x2

Transversus Foam Roller Abs, Calves

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

Squat 5

Band-resisted Squat:

heavy minis(?) something like 40 pounds at the top

405 x 5

435 x 5 @ 9+

455 x 5 @ 10

465 x 5 @ 10

475 x 5 @ 10

Set 3 was a mess and I almost fell over twice and got stuffed. So I went up. Everything else was just really hard. I did my best to pretend the bands weren't there and managed to get within 10 pounds of my 5-rep PR, so that doesn't seem too shabby.

Power Cleans:

??? x 5

195 x 5

205 x 5

215 x 5

225 x 5

I was brain dead when I got to these. Squats to everything out of me.

Lunges:

135 x 5, 5, 5 @ 10

I was worthless and could barely step with my own bodyweight.

Skipped plyos and just did foam roller transversus. Welcome back to squatting. <3

Dafina Squats 5.23.11

Leg Press

225x10x3

275x8x2

50 minutes later...

SS Bar Box Squats

112x5

122x5

133x5

Foam Roller Transversus, Box Jumps

Either sandbagging or should start coming in at 8 again

Squat

275 x 3 @8+

285 x 3 @9

295 x 3 @9+

Too high to be hard.

Safety squat bar box squat

192 x 5

202 x 5

212 x 5 x 2

Leg press

transversus

5.16.11-Squat more than Darvin Day

Squat:
275x3@9
285x3@9+ (10 lb PR)
300x3@10 (25 lb PR)

SS Bar Low Box Squats:
172x5
222x5x2

Leg Press:
3 plates on each sidex8x2
3 plates and a quarter on each sidex8

Calf Press
a bunch a munch a crunch a munch

Foam Roller Transversus