Luke 8-10-12 Dead Assist

Good Mornings
up to 355 x 5

Anderson SSB squats (low)
up to 300 x 3

Leg Press
up to 6 plates x 10

Overhead Squats

Abs

Luke 5-11-12 Deadlift

Good Mornings instead of box squats
up to 315 x 8

Deadlift
315 x 5 x 3

Power Cleans
135 x 3
155 x 3
175 x 3
185 x 3

GHR's and GHR abs

Luke 3-22-12 Dead assist

Good Mornings

325 x 5

365 x 5

405 x 8

Rack Pulls

405 x 5

425 x 5

Deadlifts

275 x 5

295 x 5

Weighted GHR's

Floor Sweeper Abs

Max Effort Band-Lightened Squat. Fri. 3/02.

Max Effort Band-Lightened Squat 3x1 (belted)
-> w/ the minis (reds)
245 (@8+), 265 (@9+), 275 (@10)->P.R.!!

Good Mornings 3x5
135 (@8), 155 (@10), 155 (@10)

**** (had to leave gym early) ****

Max Effort Elevated Deadlift. Fri. 2/24.

Max Effort Elevated Deadlifts 3x1
-> (standing above floor level with a standard 45lb plate under each foot, feet were ~1.5 inches above platform while weight rested on the platform)
315 (@9), 345 (@10), 335 (@9+)

Good Mornings 4x5
135 (@8), 145 (@8+), 155 (@9), 165 (@10-)

D.E. Box Squats 8x2
first set @ 115, sets 2-8 all @ 135

Standing Calf Raises Machine 3x10
60 (@6), 100 (@8), 120 (@10)
-> (achilles don't feel great but also don't hurt)

Luke 2-23-12 Deady

G'morning

275 x 5

315 x 5

335 x 5

365 x 5

Deadlift

275 x 5

315 x 5 x 2 second set felt much easier as I kept my upper back tighter

Glute Thrusts

up to 445 x 6

Box jumps

abs

Max Effort Band-Resisted Box Squat. Fri. 2/17.

M.E. Band-Resisted Box Squat 4x1
-> w/ purples (singled)
165 (@8), 185 (@9), 205 (@10-)->P.R.!!!, 215xf ->(torso not upright enough, caved over).

Good Mornings 3x5 (belted)
135 (@8), 135 (@9), 135 (@9)

D.E. Box Squats 8x2 (no belt)
-> all w/ 115

Standing Calf Raise Machine 2x20
20 lbs, 20 lbs
-> (kept very light, achilles felt so-so)

FIRST DAY OF WEEKEND WARRIOR TRAINING. Rack Pulls. Fri. 2/10.

**** TOOK ALL OF LAST WEEK OFF (REST WEEK) ****

Conventional Rack Pulls 3x1
-> (from 2-3 inches below knees)
355 (@9), 365 (@9+), 375 (@10-)
-> (I haven't done conventional rack pulls in a very long time and I felt like my form was breaking down so I didn't go for an all-out single)

Good Mornings 3x8 (belted)
115 (@9), 115 (@9), 115 (@8-)
-> did these with strict form (going down to where back was parallel with the floor) but didn't go as heavy after rack pulls

Dynamic Effort Low Box Squats 10x2 (no belt)
95, 115, 115, 135, 135, 135, 135, 135, 115, 115

Standing Calf Raise Machine
80x5, 100x5, 60x9
-> going a little havier but not until failure

Deadlift 12/30/11

Deadlift:
235 x 3
Worked up to a medium triple after being off for a week.

Good mornings:
145 x 5 x 4

Learned to snatch, woo :)! Was too tired to set a max with weight but I look forward to practicing.

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

Deadlift Assist. 11/17/11

Good Mornings:
165 x 5 x 4

Wide-stance Low Box Squats:
115 x 5
105 x 5
These...are difficult.

Power Cleans:
85 x 3 x 6

Abs, Burrito

Bench Assistance / Deadlift Assistance

11/11/11

Speed Pulls
banded purples
185 x 2 x 6

Band-Lightened Bench
275, 295, 305, 315, 325, 335 x 3

Light Good-Mornings
225 x 5 x 3

Pause Bench
185, 195, 205 x 3

Cable Rows, Abs

Luke 11-10-11 Deadlift

Good Mornings

275 x 8

295 x 8

315 x 8

Deadlifts against green bands

235 x 3 x 2

245 x 3 x 2

275 x 3 x 2 all reps were quick

Banded hypers

Transversus

Deadlift Assistance. Thur. 10/27.

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

Stiff-Leg Deadlifts 4x5
245, 245, 245, 245

Banded Hyper Extensions
Black x 20 reps, Black x 15 reps, Green x 30 reps

Reverse Banded Hypers (Core)
Purple x 18 reps, Green x 12 reps

Deadlift Assist Thursday 10-27-11

Good Morning
185 x 5
205 x 5
225 x 5
245 x 5
275 x 5 <--bad form

Stifflegged Deadlift
185 x 6
225 x 5, 5

Hamstring Curls
Abs with Terence

Deadlift 10/27/11

Deadlift:
205 x 3
215 x 3
225 x 3 (this was my 1RM that first Saturday...progress!)
Easy unbelted triple :) a solid night. Ben noted I could afford to sink even lower (thanks for watching!) and get some more weight up which I definitely will next week :D.

Good Mornings:
95 x 5
115 x 5
125 x 5
135 x 5 x 2

Power Cleans:
65 x 3 x 2
75 x 3 x 2
85 x 3 x 2
95 x nope

Banded hyperextensions, abs, PNF

Deadlift 10/20/11

Hips are still feeling icky...like my right femur is going to pop out of my pelvis when I get down into sumo. Stuck to conventional.

Deadlift:
185 x 5
205 x 5 (form issues)
205 x 5 (belted [thanks Kevin], still form issues)
Lots of personal problems today.

Good Mornings:
95 x 5 x 5

Power Cleans:
45 x 3 x 2
65 x 3 x 4-5
75 x 3 x 4-5 (I don't know, I lost count)

Hyperextensions, Abs, PNF Stretching (thanks Shawna)

In other completely different news, I did an unassisted chin-up for the first time in my life yesterday. Hooray :]!

Deadlift Assistance

10/13/11

Good-Mornings

Worked up to 315 x 5

Stiff-Legged DL

245 x 8 x 2

265 x 8

Banded-Hypers, Abs

Summary

Squat
315 x 1 x 5

Bench
205 x 1 x 2
then a bunch of failures

Good morning
315 x 5
325 x 5 x 3

Incline bench
155 x 5 x 3

Standing press
115 x 3 x 2
120 x 3 x 2

Deadlift Assistance

Hamstrings are getting better. Deadlift warmups felt good until 405, but then things started locking up. Yet another week of just assistance... :(

Good Mornings:

365 x 5

405 x 5

435 x 5 @ 10-

455 x 5 @ 9

The last set was much better than the third. If I don't focus on locking my lower back in place, I end up rounding it due to the hamstring tightness and I start shaking all over. Kyle said I was rotating on the third set, which suggests some uneven tightness.

Lunges:

225 x 5

275 x 5, 5 @ 9

Felt more tired on these due to the heavy good mornings

Banded Hypers:

3 sets

Glutes were fried at this point.

Finished with floor sweeper abs.