Squat 1

Squat:
435 x 1 @ 10
475 x 1 @ 9
495 x 1 @ 10
510 x 1 @ 10 (+5 PR)

I really wanted to PR today, so I bumped it up enough to push up my max. The video looks easier than it felt.




Band-resisted Squat:
275 x 5 @ 8
295 x 5 @ 8
315 x 5 @ 8

All felt easy. Should have gone up. Much better than last week.

Cleans:
225 x f (not enough warm up)
185 x 3
205 x 3
215 x 3

Finished with transversus, calves, pnf, and box jumps

Squat Monday 11-15-10

Squat
185 x 5
205 x 5
215 x 5

Pause Squat
185 x 3
205 x 3
215 x 3

Cleans
95 x 5,5,5
105 x 5

Abs, Calf Iso, PNF

Body Weight: 164 lbs

Squat 5

PT has really helped. No pain or numbness today. Squats felt a bit rusty, but nothing too bad.

Squat:

405 x 5

425 x 5

445 x 5 @ 9

aweeesommmeee

Band-resisted Squat:

w/ anchored greens

225 x 5

275 x 5

315 x 5

345 x 5

Nothing too bad on these. Misael was sandbagging bad though

Cleans:

185 x 3

225 x 2 + 1f

215 x 3

Finished with pull throughs, pnf, transversus and calf raises.

Last week alone

Squat

205 x 5

235 x 5

265 x 5

Last one might've been high but holy shit I was gasping for air for about 5 straight minutes after this

175 x 10

185 x 10 x 4

Leg extensions

160 x 10

175 x 10

190 x 10 x 3

calves and decline abs superset

Deadlifts. Thursday, 8/26/10

Deadlifts 3x5
275
275
275
-> using new belt, no chalk
-> felt strong off the ground, lockouts tough though

Stiff-Leg Deadlifts 3x5
225 (belted)
225 (no belt)
225 (no belt)

Thumbless Shrugs (on Shrug Machine)
-> traps are still pretty fried from the power cleans and hang cleans last workout
2 plates each side x 10
2 & 1/2 plates each side x 10
2 & 1/2 plates each side x 10

Pause Squats 3x3
-> 3 second pauses, no belt
135
155 --> P.R.!!!!!
155

Cherry-Pickers (Core)
-> using a dumbell, holding it with both hands
20 x 20
35 x 20
45 x 20 (tough)
45 x 20 (tough)
-> 20 reps means 10 reps each way
-> tried to be explosive, tough to maintain my balance on the bench though at end

Seated Calf Raise Machine 3x5
120
120
120
-> heavy but strict form

Forearm Grip Holds
-> using thumbless grip on shrug machine
3 plates each side x "15 count"
3 & 1/2 plates each side x "12 count"
4 plates each side x "10 count"

Days late

Forgot to add press day on Saturday so I'll just mention the main work

Standing press

85 x 5

100 x 5

110 x 8

Today

Squat

215 x 3

245 x 3

275 x 3

I think my knees came forward on the first one and I kind of crumpled in a way that I had to GM it up but overall the set didn't feel bad, especially since I decided to go the rest of the summer unbelted.

175 x 10 x 4

185 x 10

Lying hamstring curls

130 x 10 x 5

Cardio abs

Seated calf raises

5 plates and a quarter x 15 x 3

Beginagin

Squat

195 x 5

230 x 5

260 x 6

I liked how light on the back these felt. 7 would've definitely been a possibility if I wasn't a little bitch.

175 x 10 x 4

185 x 10

CYBEX EAGLE GLUTE MACHINE

210 x 10 x 5

Seated calf raises

5 plate and a quarter 10 x 2, 15 x 3

Cable abs

Condensing recovery

Deficit deadlift

185 x 10

205 x 10 x 4

Did these off 3 plates. I have no idea how thick that is

Floor glute-ham raise

BW x 10 x 5

All of these were awful, but I can barely walk right now so I guess I did them right enough.

Seated calf raises

5 plates x 10 x 5

2 and a half miles on the elliptical

Ordering tomorrow

Deadlift

285 x 5

325 x 3

365 x 2

Went for 3 but the velcro belt I borrowed busted open halfway up so I let it go. Got distracted but didn't really feel like I would fail though. Should've kept going in retrospect.

225 x 10 x 5

GMOP

175 x 10 x 2

185 x 10

195 x 10 x 2

Calves, abs superset

Pho powered squat

Squat

215 x 5

240 x 3

275 x 2

I guess this is okay for being alone and unbelted. I guess...

165 x 10 x 5

CYBEX EAGLE GLUTE MACHINE

200 x 10 x 5

Seated calf raise/cable abs superset

(5 plates x 10, stack + 2 extra weight things x 10) x 5

Sign 11: Cheap velcro lifting belt exploded under the bar

Squat

225 x 3

240 x 3

255 x 6

Belted this with a cheapass belt, popped open the first time so I had to rack and readjust

155 x 10 x 2

165 x 10 x 3

Leg press

3 and a quarter x 10 x 5

Seated calf raise

5 plates x 15 x 5

Abs

Heyo ayeebody

Back to the gym after a week of being a cheapass and waiting for a free month pass to LA Fitness. I've decided to try Wendler's 5/3/1 and going boring but big, because I am uncreative and need someone else to tell me what to do.

Squat

215 x 5

225 x 5

240 x 8 (PR)

155 x 10 x 5

CYBEX® EAGLE® GLUTE MACHINE

averaged out to 200 x 10 x 5

Seated calf raise

5 plates x 10 x 5

Abs

until tetany

Going to the same gym as my uncle. He has his own workout but I met up with him for abs and I feel pretty humbled right now, since he has some crazyass ab bootcamp thing he's been doing for the past few years. I think I might keep doing abs with him whenever he does it (which is apparently every day) except before deadlift day. Or I might avoid him in fear of horrible pain, I don't know yet.

Squats and Cleans. Monday 6/21/10

Back Squats 4x5 (no belt)
165
175
175
175
-> spotters might have touched the bar a little and gave me some unwanted/un-needed help.

Power Cleans
135x2+fail
135x2
135x2
115x4+fail
115x4
-> I couldn't shrug the weight up real well or get my elbows up at all.
-> I wasn't jumping real explosively either.

Box Squats 3x8
95x8
105x8
105x8
-> form was a little better but I'm still caving forward.

Barbell Shrugs 4x7
225
245
265
265
-> I need a stronger grip, forearms are giving out too soon

Seated Calf Raises 3x12
50
60
60
-> calves really tired from cleans

Turkish Get Ups 3x10 (5 each arm)
10lb dumbell
12lb dumbell
15lb dumbell

Bike Sprints 4x100m
-> did these standing the whole time going up a slight ascending uphill

ME Overtrain

Completely wiped from the highland games yesterday and being overtrained. Cut the volume intentionally. Had a nasty headache through most of this, which got to the point of nausea. awesome.

Band-lightened Squat:

w/ greens

315 x infinity @ -10

405 x 5, 8, 5, more? @ 7

Did some plyos, calf raises and ball bridges.

Lower Back, Traps, Calves, & Core. Saturday 5/22/10

Reverse Hyper Extensions (Courtyard) 7x5
25x5
35x5
45x5
55x5
60x5
60x5
60x5

V-Squat SHRUGS!! 5x5
-> all with "1 Mississippi" pauses on each rep
4 plates on each side x 5
4 plates + 25lbs on each side x 5
4 plates + 25lbs on each side x 5
4 plates + 25lbs on each side x 5
4 plates + 25lbs on each side x 5

Banded Good Mornings (no weight) 6x10
1 blue (singled) x10
1 blue (singled) + 1 purple (singled) x10
1 blue (singled) + 1 purple (singled) x10
1 blue (singled) + 1 purple (singled) x10
1 blue (singled) + 1 purple (singled) x10
1 blue (singled) + 1 purple (singled) x10

Seated Calf Raises 4x5
-> all reps with pauses
2 plates x 5
2 plates + 25lbs x 5
2 plates + 25lbs x 5
2 plates + 25lbs x 5 (tough)

Banded Tricep Pushdowns 3x20
20 reps with 1 red (singled)
20 reps with 1 red (singled)
20 reps with 1 red (singled)
-> all with palms facing down
-> just to get some blood flow through the elbows (not intense resistance but significant enough)

Banded Standing Transversus Holds
-> all with 1 purple (doubled) over lat pull down
6 reps with pauses
5 reps with "5 Mississippi" holds (super tough)
5 reps with "5 Mississippi" holds (could barely make it through!!)

10/26 Squat

Zercher Squat: Started with the bar, and worked my way up doing sets of 5 to an ending 185x5

Back Squat: Did a light set of 95x20 to re-enforce technique and provide a starting point for getting back into squatting

Finished up this quick training session with seated calf raises and GHR situps. I will be there at 7 tomorrow.

9/14 Pathetic Squat

Well, since my back has felt pretty good these past few workouts, I decided to try back squatting today.

Seated Calf (the power rack was being used): 135x20, 15

Squat: 135x8
155x5
185x4 <- all of these felt much harder than they should have, and my lower back felt really uncomfortable. I guess its all front squats for a few more months.

SLDL: 135x10
155x20 (these, however cause pretty much no discomfort as long as I brace my abs)

Ab Wheel: 20 reps

I think I may not compete in November after all. No sense in squatting 185 in a meet, or just doing a bench only. I will just focus this next quarter on 1. getting my squat and deadlift back via back rehab and 2. get a bigger bench/more muscular upper body

Squat

Squat
warmups
(belt on)
245 x 3, 3, 3 PR
185 x 5, 5

Leg press
360 x 6, 6, 6
For the past couple of years, I've had some pain in my left knee when I do certain exercises or after I run hard for long periods of time like after playing basketball. It usually acts up when I do lunges (this is why I've been doing mostly leg presses lately) and sometimes when I do goodmornings. I talked to a doctor and he said it's probably minor tendonitis in the left knee. It doesn't seem to affect my squat too much so hopefully it's not too serious.

Hanging leg raises
BW x 20, 20, 20

supersetted w/ Seated calves
90 x 20, 20, 20

8/27 Legs

Front Squat (focused on staying really upright): 95x6
135x5
155x5
185x4, 3
135x10 <- My legs had more in them but my upper back is tired. Have to find a different exercise for the rep set

Seated Calf: 155x15, 10

Ab Wheel: 13, 12

+ a 5 mile bike ride later today

I dont write it down, but before (and sometimes after) every workout I do a high (30+) rep set on the 45* hyper to help rehab my lower back. It feels stronger, but not to the point where I should be doing anything crazy. Will see how it takes to barbell rows tomorrow.

Squat

Squat - Didn't eat enough today and felt tired starting the workout.
warmups
(belt on)
235 x 3, 3, 3 PR
185 x 5, 5, 5

Leg press
360 x 8, 8, 8

Seated calves
120 x 10, 10, 10, 10

Hanging leg raises
BW x 20, 20, 20, 20