Squat 1 Cycle 1

10/10/11

Squat

315 x 5 straps down

365 x 3 straps up

i wrapped my knees and straps up for all the rest

after wrapping 3 other people and then myself I was pretty exhausted

405 x 2 x a lot of sets

only hit depth on the last rep of the day

Band-Lightened Squat, Leg Press, Transverse

Sh*tty Squattin Cycle 1

10/3/11

Squats

275 x 4 straps down

315 x 3 straps up, all high

345 x 4 straps up, all high

365 x 4 straps up, all high

405 x 3 straps up, all high

445 x 2 + 1 fail straps up, first 2 reps high, then I hit the hole with a ton of acceleration, actually hit depth!!!!!!! and then got pinned and couldn't move the weight

405 x 3 straps up, all high

It's clearly going to take some work to get depth in a 165 suit now that I'm on the w(ay)eight up. My BW is somewhere between 173 and 176 -- I can only imagine how the suit will feel at 180+.

I need to have tons of speed into the hole, no more inching.

Band-Lightened Squat two reds

365 x 5 x 3

Leg Press, Tranverse

Deadlift Assistance

7/21/11

SLDL

225 x 5 x 2

275 x 5 x 2

Band-Resisted DL greens around 100# plate

a bunch of botched sets first

225 x 5, 275 x 3, 225 x 5

Dumbbell Swings, Banded Hypers, Transverse

Squat 5 Cycle 2

7/11/11

Squat

275 x 5 @ 9

285 x 5 @ 9

305 x 5 @ 10 (20 lb PR)

These were kinda nasty, but I hit it, and had to keep up w/ Ryan.

Band-Lightened Squat purples

335 x 4

335 x 5 then my elbow starting hurting so I backed off

295 x 5

Leg Press

4 plates x 8 reps x 3 sets

Transverse, PNF

Squat 1 Cycle 1

7/4/11

Squat

My goal at this point was to hit 355.

I worked up to 315 and then went down to hitting a plate.

I have had acute pain in my TFL, which I was able to stretch out, but was so tight around my hip flexors besides the TFL, and generally my legs, that I was incredibly slow in the bottom -- fighting my way in and out of the hole.

Transverse Abs

Squat 3 Cycle 1

6/27/11

Squat

265 x 3 @ 8+

275 x 3 @ 8+

285 x 3 @ 9+

295 x 3 @ 9

315 x 3 @ 10 (10 lb PR)

Zerchers

185 x 5

185 x 5

205 x 5

Pause Squats

185 x 3 x 2 unbelted

205 x 3 belted, easy

Box Jumps, Transverse, PNF

Squat 5 Cycle 1

4/19/11

Squat

225, 235, 245, 255 x 5

265 x 5 @ 8+/9-

First time squatting raw in 8 months.

I think I've improved my taco style significantly, but when I get tired I revert.

Positive notes: good to know I can have not so horribly ugly form, also good to know I can still grind/good-morning the weight when I need to.

Band-Resisted Squat

minis + monster minis > light

or slightly more than purples

185 x 5

205 x 3 x 3

Pause Squat

185 x 3 @ 3 sec

205 x 3 @ 3 sec

225 x 3 @ 3 sec (PR)

Transverse Abs, Ball Reverse Hypers

Squat

5/10/10

Squat

225 x 5

235 x 5

245 x 5 PR

Band-Lightened Squat greens

385 x 3

395 x 3, 3, 3

Box Squats

165 x 8, 8, 8

Transverse

4.5.10--Squat

Squat:
45x5
95x5
135x5
185x3
195x2
205x2x4

Bench Press to compensate for missing Saturday:
45x10
95x5
140x3
145x3
155x3

Bungie Sprints supersetted with Sledding:
3 sets including massive harness fail on Sled. My bad.

Transversus:
3 sets

Squatting without fail

Squat

235 x 3

245 x 3

265 x 1 (PR)

275 x 1 (PR)

Thanks Greg for calling me out and making me do 265 for my first single.

Band-lightened squat (purple)

245 x 3

275 x 3

295 x 2

315 x 2

High pin squat

275 x 2

275 x 2

285 x 2

295 x 2

Transverse

Squats

1/12/10

Squats

in the inzer max dl suit, gave me nothing

255 x 3

265 x 1

275 x 1

285 x fail

Band-Lightened Squat

275 x 3

295 x 3

305 x 2

Transverse x 3 sets

Squats

5/11/09

Band-Resisted Box Squats

purple bands, 2 reps each set

135, 155, 155, 155, 155, 165, 165, 165, 165, 175 x fail

Pause Squats

5 second reps, 2 reps each set

175, 175, 175

was easier after I moved my stance slightly closer together

Transverse superset Box Jumps

Squats

5/4/09

Squats

185 x 5

185 x 5

195 x 5

195 x 5

Pause Squats

2 reps each 6 seconds

175, 195, 185, 175, 175, 175

Power Cleans

135 x 5

145 x 5

145 x 5

155 x 3

155 x 3

Transverse Superset w/ Box Jumps

Squat

Squats
185 x 5
195 x 5
205 x 5

Band lightened squats (purples)
255 x 5
275 x 5
285 x 5

Front squats
135 x 6, 6, 6

Power cleans
155 x 5
177 x 1 power clean + 4 high pulls
155 x 5, 5

Transverse stuff

Squats

4/27/09

Squats

went high bar and focused on pushing stomach out -- felt better, hopefully it will help my lower/mid back

185 x 5

185 x 5

205 x 5

Band-Lightened Squats

purple bands

255 x 5 x 3

Power Cleans

155lbs x 5

177lbs x 5 (High Pulls)

155lbs x 5

Tranverse

to help squat form and keeping chest up

Squat: Road To Redemption - Part I

Squat:
135 x 10
185 x 10
225 x 5
275 x 3
315 x 3
365 x 3

Focused on keeping my back arched the entire time. Kept the reps low intentionally. I took videos of most of the sets for myself and everyone else who was squatting. I will post these later tonight for comments on form. It still looks like I am rounding at the very bottom, so I need to work on this.

Front Squat:
135 x 10
225 x 8
245 x 8
275 x 8
315 x 5

Clean:
155 x 5
175 x 5
197 x 5 (PR?)

Quad-death + squats:
1 superset

Form felt really poor on these. I was all over even from the first rep. The last few seemed to be the best (if you can call it that), due to my groin loosening up. I really need to get use to squatting with this new form.

superset:
Cable abs + transverse.

I was able to do 110 on the cable abs with no pain, which was a nice improvement

MDE Squat

Squat:
More suit work today
407 x 3 (straps down)
457 x 2 (straps down, under belt)
497 x 3, 3 sets (straps down, under belt)

I was going for 3 singles at 500, but they felt so easy, I just went for triples. The squat rack here is one of those angled kind, so it takes like 2 feet to walk back until you won't hit it on the way down.

Box Squats:
choked the greens; not sure how heavy they were
225 x 4
275 x 4
315 x 4, 2 sets

Cleans
We have these gigantor rubber plates, but no one knows what they weigh. I'm guessing 15lbs? They're bigger than the 50kg green plates, which makes it seem like you're lifting something huge

165 x 5, 4 sets

Wrists felt funny on these. I think the bars here are just loose, but not spin bars.

Finished with 3 sets of transversus.

Deadlifts

11/6/08

Rack Pulls

(not including bar weight)

100kg x 5

100kg + 90lbs x 0

100kg + 50lbs x 3

100kg + 70lbs x 3

Stiff-Legged Deadlifts

(wasn't counting reps, none of the weights were particularly heavy)

30kg

30kg + 20lbs

30kg + 50lbs

30kgs

Smith Shrugs

(had no grip after heavy deadlifts)

2 plates each side x 2 sets

3 plates each side x 1 set

Transverse Abs

my hip adductors are still sore from some exercise but I'm not sure which

Deadlift: the new frontier

Paper deadline in 4 days. I'm only in these workouts 20% mentally. My brain feels like mush and my cold is getting worse.

Rack pulls:
8" blocks. Bar was maybe 4" below the knee?

495 x 3
535 x 3
585 x 3
615 x 3
665 x 3

Felt pretty good. Last set was hard, but didn't feel like I "barely got it." This has restored some confidence in my lockout work since I'm generally über quick off the bottom and rely on my speed to get the final few inches. Now I know I can lock out at least 665 from a dead stop.

Shrugs:
270 x 12
360 x 10
450 x 10
540 x 7
This last set was not one of prouder moments. I was so gassed from the block work that I couldn't get the bar up. Terrance and Brent helped me get it up so I could start shrugging :'(

Stiff-legged deadlifts:
(just for stretching)
205 x 10
255 x 10
255 x 10

Transverse:
57 x something
72 x something
72 x something + 40 second hold

Bench Day Bench

Bench:
275 x 5
285 x 5
285 x 5

Shoulders felt so-so. I think all that pressing on Sunday caught up with me with only 2 days rest

Close-grip pin presses:
275 x 5
315 x 5
335 x 5
365 x 5

Shoulder + pecs no bueno on these. Didn't feel like going heavy to risk it

Reverse banded quadded bench:
(just like what Phil and I did on Sunday)
Used the purples and greens. 225 stops 2" above the chest but is at full weight for the last 4". Pretty awesome.

225 x infinity
315 x 5
315 x 5
335 x fail, then 3 reps
345 x 3

Cable Triceps:
double pulley stack + purples over shoulder x 15
(then switched to lat pull down stack)
110 x 10
120 x 8
130 x 6
130 x 4

Transverse:
56? x some number
72 x 20?
82 x 8 + 16 second hold
72 x 12 + 10 second hold

Did some scap pulls in with the transverse.

I think I need to rework my bench split to take some of the pressure off my shoulders.