Squat 1

Squat:

495 x 1 @ 10

505 x 1 @ 10-

515 x f, 1 (misgroove)

495 x 1, 1 @ 10-

My lower back started spasming on the 515 and I ended up sitting back too much. I realized after the successful second attempt that it was probably still shot from those deadlifts, so I backed off.

Band-resisted Squat:

double purples

225 x 5 @ 7

315 x 5, 5, 1 @ 9+

On the fourth set, my left knee felt funny, so I stopped after 1 rep.

Pause Leg Press:

5, 6, 7 plates x 3 @ 3 sec

Still nursing that ol' bicep.

Finished with box jumps, foam roller transversus, and ball reverse hypers

Squat 1 Cycle 1

4/3/11

Squat

275 @ 8

285 @ 8+

295 @ 9

305 @ 10-

315 @ 10- (10lb PR)

325 @ 10 ish (20lb PR) form was better than I've ever had for a PR

Band-Resisted Squat purples

225 x 5

205 x 5

185 x 5

My elbows were throbbing in pain, so I went to pause leg press.

Pause Leg Press

I wanted to do SSB, but bad things prevented me from doing these. I'd love to give MY scathing review of what happened, but Coach will be taking care of this.

4 plates x 3 @ 3 sec

3 plates x 3 @ 3 sec

4 plates x 3 @ 3 sec

Tricep Rehab, Abs

Squat 3

Squat:

475 x 3 @ 10

485 x 3 @ 10

495 x 3 @ 9+

505 x 3 @ 10-

515 x 3 @ 10 (+10 PR) (first at parallel, second two well below)

Those first sets always feel rough. 515 was a nice PR considering I hit 519 at the meet for my top single and that was only a few months ago. Also, looking back to the previous 5 x 3 week where i had briefs on, I topped all the sets.

Band-resisted Squat:

275 x 5 (greens)

295 x 5 (greens)

315 x 5, 5 (greens + monster minis)

These mildly irritated my bicep, so I stopped after 4 sets

Pause Leg Press:

4 plates x 3 @ 3 sec

5 plates x 3, 3 @ 3 sec

Easier than last week. I wanted to do pause squats but felt it better to rest the bicep.

Finished with ball reverse hypers and foam roller transversus.

Squat 5

Felt really tired going into this.

Squat:
435 x 5 @ 10-
445 x 5 @ 9
455 x 5 @ 9+
465 x 5 @ 9+
475 x 5 @ 10- (+10 PR? I can't seem to find my last squat 5 where i did decent weight)

That first set is always rough. My brain was fried by the end and i felt like falling asleep.

Band-resisted Squats:
w/ greens
275 x 3, 5, 5, 5

Too gassed on the first set. I pause squatted the last set just to see how that would feel. No difficulties.

Pause Leg Press:
8 plates x 3 @ 3 secs, thrice

My biceps were aching, so I decided to try pausing the leg press. Wow, this is hard. Misael kept yelling at me to pause at the bottom because i kept having the weight sink deeper due to not being able to resist it. I was also really tired.

Did two sets of ball reverse hypers and foam roller tranversus. Couldn't do either well, so i went home.