9.9.11--Deadlift

Deadlift:
135x5
185x5
225x3
275x3
315x3@9
335x3@10 (believe it or not, this ties a PR. My 1 rep max is 415. I need to do more heavy deadlifts, rather than just relying on nose tork and Vit slaps to get my weight up.)

GMOP:
135x5
185x5
225x5

Hamstring Curl Machine, Back Hyperextensions, Lat Pulls, Transversus, Biceps, Rows

Then I went to the driving range and hit balls hard

Squat Day 6/28/2011

Squat
375 x 3 @8
385 x 3 @9
395 x 3 @9
Then the bar starts moving faster...
405 x 3 @9
420 x 3 @10 15lb PR, also my 1 rep Max

Zerchers
225 x 5
275 x 5
295 x 2
bar was rolling off...2 minute break
295 x 3
I no longer like these...

Pause Squat
315 x 3
335 x 3
345 x 3 10lb PR

Supersetted Box Jumps & Transversus

PNF Stretching

Deadlift Assistance 6/9/11

Romanian Deadlifts
405 x 5
455 x 5
475 x 5
495 x 5

Zercher Squats
225 x 5
275 x 5
275 x 5
295 x 5

Banded Pull Throughs
5 sets of ?????

GHRS
4 sets of ?????

Cable Transversus
3 sets

Squat Day 5/23/2011

Squat
405 x 1 @ 8
420 x 1 @ 9ish
435 x f
If I hadn't spent so much energy grinding out this uncomfortable squat, I would have retried it.

Band Lightened Squat
495 x 5
495 x 5
495 x 5

Safety Bar Squats
307 x 5
327 x 5
307 x 5
Feeling beat

Leg Press
6 plates on each side x 10
7 plates on each side x 10
8 plates on each side x 10

Transversus

5.9.11--Squat Salomon Strikes Again

Squat:
warmups
245x5@9
265x5@10 (10 lb PR)
275x5@10 (20 lb PR)

Band lightened Squats (blue bands from Bear Cave):
295x5
315x5x2

Leg Press:
4 plates on each side x5x3
3 plates on each side x5

Cable Medicine Ball Transversus

Squat Monday 04-25-11

Squat
185 x 3
195 x 3
205 x 3
215 x 3
225 x 3, good, high, high -_-

Band Resistance Squat(black bands)
155 x 5,5,5
165 x 5

Pause Squat
155 x 3
175 x 3
185 x 3

Ball Reverse Hyperextensions
Transversus Abs

Bodyweight: 167.5 lbs

1.21.11--Deadlift

Deadlift:
Don't want to talk about it. Let's just say epic fail and move on.

Good Mornings:
135x5
185x5x3

Low Box Squat:
135x5
145x5
155x5

Back Hypers:
BWx25x4

Transversus

IM Soccer for cardio

Deadlift

Speed pulls (quadded purples)

225 x 2, 2

235 x 2, 2, 2

Good mornings

135 x 10, 10, 10

Barbell shrugs

405 x 10, 10

455 x 10

Pullups

BW x 20, 12+laziness

Transversus on foam roller

Squat Day 10/11/2010

Squat (w/ knee wraps)

335 x 5

345 x 5

355 x 5

Band Lightened Squats (w/ greens)

455 x 3

475 x 3

475 x 3

455 x 3

Front Squats (unbelted)

225 x 6

225 x 6

235 x 6

235 x 6

Superset - Box Jumps and Transversus

3 sets each

Pee-niff

Apparently I was supposed to bring my suit today. Oh well. I still have next week and the week after. It was hard for me to hit depth on squats with the knee wraps but I hit depth every time on the last set.

Squat 3

Felt pretty good after deadlifting and GPP. No soreness at all.

Squat
425 x 3
445 x 3
465 x 3 @ 10

Walking out felt light, but my CNS wasn't responding like normal. On 445, my lower back started cramping and relaxing, which caused the bar to descend unevenly and start whipping. 465 felt harder than it should have been due to this. I'm pretty sure there's some for of nerve problem (won't say damage) in my lower back based on this experience and the deadlifts.

Band-resisted Squat
225 + greens x 3, 5, 8, 10

Kept it light due to the crazy lower back sensation. For the first two sets, I kept feeling like I was putting too much pressure on my toes.

Zercher Squats
185 x 5, 8 ,5

By now, the discomfort was too much so I claimed a personal problem and went really light. Hip was also acting up on these.

Finished with plyos, transversus and pnf stretching.

First Time Squatting in the Centurion

Good squat workout today. I was glad that I got the suit to ride up more than last Thursday. Depth still hasn't happened yet though.

Squat (w/ Centurion suit)

315 x 3 (straps down) -all a few inches high

335 x 3 (straps up+knee wraps) -all 2 inches high

365 x 3 -2nd one may have been right at parallel

365 x 3 -knee wraps were tighter, about an inch high on these

Hopefully next week I can hit depth.

Band resisted squats (greens) (w/ suit on straps down)

225 x 3, 3, 3, 3

Zercher squats

185 x 5, 5, 5

Feel these in my abs the most. Definitely a weak point for me.

Finished with step ups supersetted with transversus abs on the stability ball

3 sets each

PNF stretching

Great Squat Workout with Luke!!

After missing the deadlift and bench/back workouts of the second half of last week due to being sick, it was nice to get back into things and watch Luke squat some heavy weight and show the pretty boys what weight-lifting is truly about.

Back Squats 4x3 (belted)
205
205
205
205

Pause Squats 4x3
-> no belt, all 3-second pauses each rep
135
155
155
155

Lunges (Barbell) 4 x 6 each leg
115
115
115
115

Shrugs (Barbell) 3x5
315
315
315
-> heavy, not quite full shrugs but I just want to get my traps accustomed to this weight so when I deadlift it they can hang.

Transversus Crunches on Aerobics Ball 4x6
-> with 3-second pauses each rep
140
140
160
160
-> tough to grip and hang onto the rope as the weight increased on later reps

9-13-10 Sick Squats

I was sick today, which I do not think helps lifting whatever others may say. I felt drained of energy and unable to fully concentrate. Also I lifted with Ben today in Altadena.

Squat

315 x 1 @ 8.5

335 x 1 @ 9

355 x fail @ 10 shit shit shit I should have had this. I got this up a little and then stopped. Ben said I kinda caved in. I know I can lift this weight.

315 x 3 @ 9.5

Pause Squat (unbelted)

225 x 3 @ 8

245 x 3 @ 9

245 x 3 @ 9

245 x 3 @ 8

Lunges

135 x 12

165 x 12

185 x 12 x 2

Shrugs

315 x 10 x 2 because Ben wanted to

Transversus

7.28.10--Bench

This is Wednesday's workout:

Bench Press:
warmups
135x3
155
165
170
175xf
I basically wanted to see where my bench press is at. I'll be able to hit 175 next week. Still getting back into the routine.

Tricep Pulldowns:
80x10x3

Abs:
3 sets of transversus medicine ball stuff

Wednesday Weigh In:
160 lbs

Today I went bicycle riding with my girlfriend for a little while.

7-8-10 Squat and Deadlift

Squat

315 x 2

330 x 1

315 x 2

the 330 was the same speed or even faster than the 315

Deadlift

335 x 3 x 3

didn't feel too easy. I miss that period during may when every deadlift workout felt easy and I was constantly hitting PR's.

Tranversus

This workout took forever because I was helping 2 of my friends with squat and deadlift.

Weigh In: 150 lbs with shoes, shorts, no shirt, pre dinner. I think I weigh about 148 in the morning now.

6-1-10 Upper Back

missed squats on monday, don't plan on making it up

Neutral Grip Pull Ups

BW + 45 x 10 x 4 PR

Bent Over Rows

135 x 10

155 x 10

165 x 10

185 x 8

Machine Shrugs

6 Plates x 10

8 Plates x 10 x 2

8 Plates + 50 x 10

Transversus

Biceps Triangle/Square

50 x 10,9,8,7,6,5,4,3,2,1

RE Squat

Squat:
405 x 5 @ 9
405 x 5, 5, 5 @ 8

Wasn't feeling so hot today, so I kept it light. My abs felt a bit more than last Thursday, probably due to the increased volume. Also, my left gastroc was hurting today, which I think is due to the increased velocity in the hole. It's been bothering me for the past two weeks, but not as bad as today.

I skipped band-lightened to cut back on the volume

Lunges:
185 x 6, 8, 8

Not too bad.

Finished with some seated jumps and one legged step-ups for plyometrics. These were recommended by someone on the basketball team, and they felt really good. No pain in the lower back either, which was a huge win (it hurt even last thursday doing them).

Also transversus work.

Epic Belted Squat Day!! - Monday, 5/10/10

Belted Squats
2 plates x 5
2 plates + 10lbs x 5
2 plates + 20lbs x 4 + 1 epic fail haha!! (Kyle unfortunately witnessed it - oops!!)
-> probably could have done 2 plates and a quarter but I hit MEGA-DEPTH on that 5th one and caved forward.

Banded Belted Squat (no weight)
-> using purple (doubled)
8 reps
8 reps
8 reps
8 reps
-> all with increasing tension

Leg Press
3 plates on each side x 8
3 plates on each side x 8
3 plates on each side x 8
-> this was way harder than it should have been!! I haven't done belted squats in a while and they are tough!!

Life Fitness Hip Adduction Machine
295 (stack) x 8
295 (stack) x 8
295 (stack) x 8

Life Fitness Hip Abduction Machine
175x8
175x8
175x8

Box Jumps
-> onto tall box (about 8 inches below waist?)
10 reps
10 reps
10 reps

Box Squat Jumps
-> starting from box a little above parallel and sitting down on the box and then jumping up as high as possible and landing on feet
10 reps
10 reps
10 reps

Transversus Abdominus
72.5 x 10 with holds
77.5 x 10 with holds
82.5 x 10 with holds

-> forgot to stretch after!!

-> OVERALL EPIC DAY THOUGH!! NO ELBOW PAIN!!

5-10-10 Squats

Squat

285 x 5 almost lost balance on lest rep

285 x 5

295 x 5 PR

Band Lightened Squat

Greens from top

405 x 3

435 x 3

435 x 3

Box Squats

195 x 8

205 x 8

205 x 8

Jump Stuff

depth jumps, box squat jumps, box jumps

Transversus

RE Squat

Squat:
405 x 5 @ 9
435 x 5 @ 9+
455 x 5 @ 9++

Band-lightened Squat:
545 x 3 @ 8+
595 x 3, 3, 3, 3 @ 9-10

Box Squat:
275 x 8, 8

Gassed hard on these. Stopped one set early out of fear of spraining something.

Finished with transversus.

For those that missed the workout, we had a killer soundtrack going tonight. Some highlights:






Eat me a lot of peaches. I totally confused all the passing piranhas.