2/28/11 Squats

Squat:

265 x 5

275 x 5

285 x 5

305 x 5

315 x 5 (PR)

Band-lightened Squat:

335 x 3

365 x 3

385 x 3

405 x 3

Leg Perazas:

5 Plates x 10 x 4

PNF, Seated Box Jumps

Squat Day 2/28/2011

Suit Work (straps down)
365 x 5
395 x 5
405 x 5
425 x 4 AHHHHH!!! I think this would have been a PR. 405 felt easy even with the straps down.
405 x 5

Band Resisted Squats (w/ Greens)
225 x 3
245 x 3
235 x 3

Leg Press
6 Plates on each side x 12
7 Plates on each side x 12
8 Plates on each side x 8

Superset-Foam Roller Transversus & Calves
3 sets each

Box Vertical Jumps
3 sets of 20

So my scalene pain is getting better (and it fucking better be since I already turned in my stuff for collegiate nationals). Last week I couldn't even get under the bar when I tried good mornings. Today, the pain was still there but it didn't affect the lifts. I'm glad I was able to hit depth 70% of the time...I thought it'd be less than that.

Squat in a sUIT

squat
barx10
135x5
225x5
315x5
Add Super Centurion Suit
Straps down
365x5
405x5
425x5
455x5@ 8.5
Straps up
455x5 @7.5

Banded Resisted Squats
225+greensx3
275+greensx3
285+greensx3
295+greensx3

Leg Pressezzz
6 plate per sidex10
7 plate per side x10
8 plate per side x10

Box Jumps, abs, food

pretty happy with today, first time ever even getting in my suit
everyone said my reps were at parallel too! even with straps up,
expected it to be much worse.

I like it RAW.

Squat

255 x 5 @8

265 x 5 @9

275 x 4+spotters took it on the 5th

275 x 4+spotters took it on the 5th+1

275 x 5

On the last rep of the 3rd, 4th, and 5th sets, for some reason I kept rolling the bar higher up on my back causing me to lose balance. The missed reps were due to this flaw in technique probably from doing so much suited squatting for the past couple months. Next week should hopefully go smoother.

Band-resisted squats (Wooden blues~ same as purples)

185 x 3

205 x 3

225 x 3

235 x 3

Before I started suited squats for the last meet I was having some issues with strength out of the hole. I tried to hit the hole hard and rebound quickly on these to work on this weakness.

Tried 1 set of pause squats at 235 but was gassed from the band-resisted squats.

Front squats

135 x 6, 8, 6

As Cheryl said, I have to focus on pushing the ass back and driving the elbows upwards at the bottom to help keep the chest up. Need to up the weight on these soon.

Finished with 3 sets of calves and 3 sets of transversus.

2/28 Squat

Squat:
135x5
185x5
225x5
255x5
275x5
295x5
305x5

Leg Press;
360x10
470x10
560x10, 10

Rows:
155x5
185x5
205x5
225x5
245x5

Shrugs:
315x10, 10
385x10, 10

Face Pulls:
150x10x4

Abs

Start of the new cycle. Squats and back work on Monday and Thursday, Pressing work on Tuesday and Friday. 305 on squats didn't feel too difficult, and that's only 10lbs off my PR for a 5-rep set. Good stuff.

2/28/2010 Squat

Squat
1x5 at 225 lbs (84.9% max)
1x5 at 205 lbs (77.4% max)
3x5 at 185 lbs (69.8% max)

So I thought I could do more than I could and did not follow the routine at all. My mistake, and I definitely paid the price.

Leg Press
1x8 at 270 lbs
1x8 at 180 lbs
3x8 at 230 lbs

Definitely was dead from squats and the rest of the day.

I was feeling quite dizzy after squats so I decided to cut the day short after leg press. I did, however, hobble back to my apartment (in the good way). TERRIBLE TERRIBLE SQUAT DAY.

Luke 2-26-11 Arms and stuff

Seated Shoulder Press

95 x 8

105 x 5

115 x 5

125 x 5

125 x 5 didn't go all the way down on the heavy sets

95 x 8

Dumbbell Bench

50's x 10

60's x 10, 8

tried to go down far

Bent Over Rows

135 x 10

185 x 10 x 2

135 x 10

Cable Rows

180 x 8 x 3

Triceps Pushdowns

and some dips and abs

Bench Assistance 2/25/2011

Dumbbell Press
60's x 5
60's x 5
70's x 5
70's x 5
70's x 5
My neck hurt like a bitch when I actually tried to do Arnold Presses correctly

Bent Over Rows
205 x 8
225 x 8
225 x 8
225 x 6

Tricep Death-Tricep Extension drop set
3 sets of a shit ton of reps. Massive tricep pump

Flyes
3 sets of 12. Massive chest pump

Cable Rows
4 sets of 8-10 reps

Pullups to warmup
x8,6,6,6,6

Seated DB Military
50'sx12
60'sx10
70'sx10
80'sx8

Rotator Cuff & Static Side delt holdz
some sets x some reps

3 board press-
225x5
275x5,5 EZ
295x5 pretty easy

DB Shrugs
125's x 20,20,20
__________________

Puberty

Volume work gave me a huge chest pump today. I feel like a teenage girl all over again.

Arnold press

45 x 5 x 3

50 x 5 x 2

Bent over row

145 x 8

165 x 8 x 2

175 x 8 x 2

Triceps death

115 x chest to 4 board x 2

135 x 1 board to 2 board

Cable flee yes

Cable ro wes

Bench Assistance

Seated Press

115 x 5

125 x 5

135 x 5, 5, 5 <---last one was a megagrinder

Dumbbell rows (w/ straps)

132 x 10

162 x 6, 6 Will be trying to increase reps at this weight over the next few weeks. UpperBax2ThaMax.

Tricep death (no board, 1 board, and yoga block ~ 0, 1, 2.5, 4, 5.5 board)

135 x success

145 x barely got 10 reps on various boards

Face pulls (mini band)

4 sets of 15-20

ME SUIT FITTING

after 15 minutes of struggling to put my suit on, and walking in it a little before i went to bed...
woke up this morning with an intense burning on my shoulders, and my shoulders look like i'd been whipped by my slavemaster

Lower Back Day 2/24/2011

Leg Press
4 plates + Qtr per side x10
5 plates + Qtr per side x10
5 plates + Qtr per side x10
6 plates + Qtr per side x8
7 plates + Qtr per side x8
7 plates + Qtr per side x8
6 plates per side x 12
6 plates per side x 12
I couldn't clean nor due GMs due to the scalene muscle in my neck. I tried to a couple of sets of GM then did a set of front squats. This made things worse. Training in the suit next week should be fun.

Banded Hyperextension w/ 2 Blues & 2 Greens
3 sets of 20
I supersetted these with calves

Supersetted Banded Vertical Jumps w/ Abs

Luke 2-24-11 Legs and lower back

Light Good Mornings (unbelted)

45 x 10

95 x 10

135 x 10

185 x 10

Power Cleans

113 x 5

155 x 5

175 x 4 + high pull

175 x 4 + high pull. I felt really tired by the 4th rep of each. 175 x 4 is a PR.

Lunges

135 x 12

185 x 12 x 2

Leg Presses

4 plates per side (478) x 12 x 3

Deadlifts n stuff

2/24/11

Good-Mornings

275, 315, 315, 335 (PR) x 5

Lunges

135 x 7 x 4

there was a 155 in here for a couple of sets

Cleans

135 x 7 x 4

there was also a couple 155's in here somewhere

Leg Press

Deadlift Assistance

Good mornings

185 x 10

225 x 10

235 x 10

255 x 10

275 x 9

Power cleans

145 x 3

185 x 3

165 x 3

Lunges

135 x 8 per leg

165 x 8

185 x 8

Finished with 3 sets of banded jumps, 3 sets of transversus, and 3 sets of banded hypers.

Dat dere sarcoplasmic hypertrophy

Bench

135 x 10 x 4

135 x 8

Flyes,

35 x 8 x 4

lat raises superset

20 x 8 x 4

Tricep pushdown,

120 x 8 x 2

130 x 8 x 2

lat pulldown,

180 x 8 x 4

preacher curl reallybig set

50 x 10 x 4

Good mornings

225 x 10

245 x 8

245 x 10 x 2

Cleans

130-something x 5 x 5

Lunges

135 x 8 x 3

Leg press, calf raise superset

2/24 Press

Standing Press:
warmup
115x5x3
125x5x3

Bench:
135x5
155x5
185x5
205x5x2

Row:
135x10
155x10
185x10
205x10x2

Close-grip benching just felt too nasty on my wrists to keep doing. I did move my grip in a couple fingers though to get more tricep work in. Strength is coming back nicely.

Deadlift assistance

Low Box Squat-
135x5
225x5
315x5,5,5
slow,light for stretch

Lunges
155x10
175x10
185x10,10

Weighted hypers
4x10

Ab Wheel

Bench 2/22/2011

Bench
155 x 10
165 x 10
185 x 10
165 x 10
175 x 10

Stability Bench
135 x 8
155 x 7
145 x 6

Skull Crushers
80 lbs x 10; 3 sets

Wide Grip Pull Ups
x15, x 11, x10

Finished with Dumbbell Reverse Flyes & Biceps

Then.....did car pushing