Luke 9-10-12 Dead Assist

Sumo Rack Pulls

405 x 3

435 x 3

465 x 3

495 x 3 PR

515 x 3 PR

GMOPs

225 x 5

275 x 5

315 x 5

335 x 5

Lunges

135 x 10

185 x 10

205 x 10

Abs

Luke 6-4-12

Last friday
sumo deficit deadlift
295 x 5
335 x 5
345 x 5 these suck

stiff legs
245 x 8 x 3 these hurt my shoulder sometimes

other stuff

last saturday
Standing Press
105 x 5
115 x 5 x 4

other stuff

monday
lunges
165 x 10
185 x 10
205 x 10
135 x 20

machines

Luke 5-14-12 Squat

Lunges
185 x 10
205 x 10 x 2

Squat
225 x 6 x 2

Quads Death
started at full stack, 25 reps on squat
started at 250, 22 reps on squat

Leg Curls and Calves and Abs

Squat 1 Cycle 2

5/14/12
Squat
315 x 1 @ 9+
345 x 1 @ 10
365 x 1 @ 10+ (10 lb PR)


Lunges
135, 145, 155, 155 x 5

Anderson Squats
225, 235, 245 x 3

Abs

Squat 3 Cycle 2

5/7/12
Squat
275, 285, 295 x 3
then kevin did 300 so I did 305 x 3 (10lbs less than PR)

Lunges
135 x 5 x 4

Anderson Squat
225 x 3 x 2 These were much harder than last week and I definitely hit my fatigue stop after this set
185 x 3 This set wasn't great

Arnold Superset (Leg Extension + Squat)
135 x 26

Calves, Transverse Abs, Hamstring Curls

Luke 5-7-12 Squat

Lunges
135 x 10
185 x 10
195 x 10 high bar
190 x 10 high bar
185 x 10 high bar

Ken Anderson Squats off pin 11, 1 lower than last week
315 x 5
365 x 5
405 x 5

Quadriceps Death
Calves
Transversus

Luke 4-30, 5-2-12 Squat and Bench

did lunges because squatting hurts my hip

up to 195 x 10

High Anderson Squats

up to 405 x 5

Bench

195 x 5 x 2 hard

185 x 5

Close Grip Incline Bench

up to 165 x 5

One Arm Cable Rows

up to 160 x 6 per arm

Wide Grip Lat Pulldown

up to 220 x 6 

Luke 4-23,25-12 Squat ad Bench

Lunges to rest hips
185 x 10 x 4


Leg Extensions
Hip Machines
Abs

Bench
tried to hit a PR at 230, failed due to lingering effects of cholera
185 x 8 @ 10+
I'm not as strong as I was a few weeks ago, but I think it will come back

Incline Bench
155 x 5
175 x 2 + fail
155 x 5 x 3

Dumbbell Rows
95's x 12 x 3 per arm

Dumbbell Bench
60's x 8
75's x 5,6

Chinups, dips, abs

Deadlift Assistance. Thur. 1/12/12.

Speed Pulls 8x3 (no belt)
225, 245, 245, 245, 245, 265, 265, 245

Box Squats 5x5 (belted)
135 (@9), 135 (@9), 135 (@9), 135 (@9), 135 (@9)
-> focusing on squatting straight up

Lunges 3x10
95 (@8), 95(@8), 95 (@8)

Reverse GHR Sit-Ups
-> all w/ green medicine ball behind head
7 reps, 8 reps, 10 reps

Free Motion Seated Calf Press
100x10ea, 160x10ea, 160x10ea, 100x10ea

lol

Overhead Lunges-
95x10
115x10
135x10

Lunges
225x10
250x10
275x10

Hamstring Curls
5x10

Ab WHeellllllllll

Deadlift 11/10/11

Deadlift:
185 x 3
205 x 3
225 x 3
Ehhh not a great night...midway through these I think Ro mentioned shoulders back, which helped a lot with form; thanks :D!

Power Cleans:
95 x 2 (woo! but a bit heavy)
85 x 3 x 5

Lunges:
85 x 5 x 2
90 x 5
95 x 5 (woo!)

Banded Hamstring Curls, Abs, PNF

Squat

Lunges
185x10
205x10
225x10
255x10 PR+10lb

squats
225x5
255x5
275x5

these felt good!!!!! im excited.

Leg press
8platex20,20,20

ab wheel

Squat 10/17/11

Squatted earlier today because of obligations tonight from 6-11 PM. Working out sans team is the worst thing ever...did the old Cycle 1 split because I didn't want to attempt band-assisted/box squats for the first time alone/without spotters.

Squat:
115 x 5 x 2
120 x 5
125 x 5
130 x 5 (definitely @ 10-)

Pause Squat:
115 x 5
115 x 3 (not enough rest)
115 x 5 x 3

Lunges:
75 x 5 x 3

Seated box jumps, transversus abs

Hips feeling super tight today :/ icky.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Edit: my thing got canceled so I came back and squatted with the team again.

Squats:
light squats at 95, 115

Band-lightened Squat:
165 x 5 (1 pink)
185 x 5 x 2 (1 pink)

Box Squats:
95 x 3 x 5

Trening

Leg work that I can do now includes:
Lunges
Single-leg Leg Press
Deadlifts

Bench on Tuesday was good. I hit 245 for a relatively easy single. Close grips were a little iffy on the elbows though.

Today was overhead work. I hit 155 on Push Presses for 6 singles. Easiest 155 has ever felt.

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.

Squat Monday 10-10-11

Squat
245 x 1
265 x 1
275 x 1
285 x 1 <-old PR
295 x 1 <--PR

Pause Squat
225 x 3
245 x 3

Lunges
95 x 5,5,5

Abs
Box Jumps

Bodyweight: 163.5 lbs

Lunge Day :(

Hamstrings were sore to the touch, and I couldn't pick up 405 again :( Maybe next week?

Good Mornings:

315 x 5

365 x 5

405 x 5

Ughh.. hamstrings were too tight to properly rotate, which was pulling my lower back out of position.

Lunges:

225 x 5

245 x 5

265 x 5

Finished with banded hamstring curls, kettlebell pull throughs, and bosu ball bridges

Sick Squat Monday 10-03-11

Squat
215 x 3
225 x 3
235 x 3
255 x 3
265 x 3

Pause Squat
185 x 3
225 x 3
245 x 3

BW Lunges
Abs

Bodyweight: 164.5 lbs

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.

lower body

Lunges- x per leg
185x5 per leg
185x5 per leg
185x10 per leg

The best i had done i few weeks ago was x6, so this is a big PR. my glutes are getting a lot stronger
I wanted to puke on the last set

Leg Prass
4x10

Good Mornings parallel to floor
225x10,10,10

These felt better than when i did them 2 weeks ago, my back feels almost equally sore on both sides, something I havent felt in a long time

Glute machine and ABs

Glutes are equally as strong.
No more pain inside the hip joint
only problem left to fix is lower back imbalance/tightness. which is on its way, today was proof.