Ryan "Deadlifts" 3/31/11

Good mornings off pins-
225 x5
275 x5
315 x5
335 x5

Loooowwww box squats-
225 x5
185 x8
205 x8

Ball reverse hypers, abs

Good mops

GMOP

255 x 5

275 x 5

295 x 5

315 x 5

325 x 5

Lookit them PRs

Stiff-legged deadlift

255 x 6

265 x 6

275 x 6

285 x 6

Box squat

225 x 5

235 x 5 x 2

245 x 5

guher abs

Deadlift Assistance

Slept 2 hours last night. Energy was very low and things felt heavy.

GMoP:
405 x 5
425 x 5
445 x 5 @ 9+

Low Box Squats:
275 x 8
315 x 8
335 x 8 @ 9

Finished with ball reverse hypers and ball transversus

3/31 Squat

Squat:
135x10
185x8
225x5
255x3
285x7

Sumo DL:
135x8
185x5
225x3
275x1
295x8

Shrugs:
135x20
225x10
275x25

3-30-11 Deadlift Assistance

I won't be able to make it to the gym tomorrow so I trained today.

GMOPS -I've missed these

275 x 5

285 x 5

295 x 5

305 x 5 @10-

275 x 5

These were all done Ro style AKA every set was a PR.

Stiff legged deadlift

275 x 8

295 x 8

315 x 8 (PR)

325 x 6 (PR)

Long day, medium bench

Bench

165 x 5

175 x 5

175 x 4+spotter didn't want me to struggle

Pause bench

155 x 3

165 x 3 x 3

Incline bench

145 x 5 x 2

145 x 4+whoops

These were horrible after all that regular and pause benching

Close grip chin ups

BW x 15 x 4

machine shrugs superset

Bench Tuesday 03-29-11

Bench 125 x 5 135 x 5,5 Pause Bench 115 x 3 125 x 3 125 x 2 + fail 115 x 2 + fail Incline Dumbbell Press 30 x 5 45 x 4 35 x 5,5,5 Shrugs 185 x 10 225 x 8,8,8 Cable Pulldowns Cable Abs Body Weight: 168.5 lbs (!!!)

Bench

Bench (brief pause)

175 x 5 @8

185 x 5 @9

195 x 4+1 fail

Was kind of out of it at the beginning of the workout. Probably should have gotten a slap or two on the 195 set. Overall my bench has been progressing steadily so hopefully I'll get it together next week.

Band-lightened bench (purples doubled over pin 6-no band tension at the top)

225 x 3 -this wasn't speed weight

185 for 7 sets of 3 -all these sets felt pretty fast

Incline bench (middle finger on rings)

155 x 5

165 x 5

155 x 5, 5

Machine shrugs

10 plates x 20

12 plates x 12

14 plates x 12 (added straps)

16 plates x 13 (PR)

Neutral grip pullups

BW x 20, 12, 11

Finished with 3 sets of kneeling abs.

3/29 Bench

Bench:
135x10
165x8
185x5
205x3
225x5 @ 8.5

Close Grip:
135x8
165x8
175x8
185x8

Chins

Back to banching. Felt pretty good, and my shoulders felt a bit stronger.

5 Squat

Squat:

435 x 5

455 x 5

475 x 5 (+10 PR)

Pause Squat:

405 x 3 @ 3 sec

435 x 3 @ 3 sec

455 x 3 @ 3 sec (+20 PR)

Zercher Squat:

225 x 8

275 x 8

295 x 8 (+20 PR)

Finished with ball transversus and box jumps. Pretty good PR day overall.

3/28 Squat

Squat:
135x10
185x8
225x5
255x3
285x6
235x15 PR

Row:
135x10
165x8
185x5
205x3
235x8 PR

So we trained in the Bear Cave last night, and I had forgotten about the bar difference there. Heaviest 285 ever. Felt more like 295-300 on a regular bar. Same with the 235, but I managed to rep out with that. Also, the rows are feeling stale so I may switch them out for something else.

Luke 3-29-11 21st birthday bench

Bench

175 x 7 @ 8+

180 x 7 @ 9-

185 x 7 @ 9+

21 reps total

Pause Bench with 3 second VICTOR TRAN count

165 x 3 @ 8

175 x 3 @ 9

175 x 3 @ 9

Incline Bench

135 x 7

145 x 7

155 x 3 my right thumb started hurting so I stopped early

Shrugs

315 x 20

405 x 15

455 x 13

Close Grip Chin Ups

BW x 21

3/29/11 Squats

Squat:

285 x 5

305 x 5

325 x 5 (PR)

Pause Squats:

265 x 3

265 x 3

275 x 3

275 x 3

Zercher:

165 x 8

195 x 8

225 x 8

Plyometrics, Transversus abs, PNF.

Ryan Squats 3/28/11

I've taken the last three weeks off for work, to recover my shoulder and just let my body heal. Lost 5lbs.

Squats-
255 x5
265 x5
285 x4 + fail (bad form on my third and fourth rep killed me)

Pause Squats-
225 x3
245 x3
255 x3x2

Zurcher-
135 x8
185 x8
225 x8

Plyos, Abs, Stretchies

It'll be better after second week, I promise

Squat

255 x 5

275 x 5

285 x 4+2 Kyle fingers (PR?)

Pause squat

245 x 3

255 x 3 x 3

Zercher squat

165 x 8

185 x 8 x 2

tried plyos and cramped after every jump

Squats

Squats

275 x 5 @9-

285 x 5 @9+

295 x 5 @10- (10lb PR) -last couple may have been high

Pause squats (3 seconds),

235 x 3

255 x 3

265 x 3

255 x 3

Zercher squats

135 x 8

185 x 8

225 x 8

Finished with 3 sets of transversus, 3 sets of calves, box jumps, and stretching.

Squat Monday 03-28-11

Squat
155 x 5
175 x 5
185 x 5

Pause Squat
175 x 3,3,3
185 x 2 + fail. some were high as dave pointed out

Zerchers
95 x 8
105 x 8
95 x 8
my BACH!

Abs
Plyometrics

Body Weight: 167.5 lbs (!!!)

tis good to be back, my friends

Reintroducing Squats (after almost 3 months). Monday, 3/28/11.

**** NOTE: I took the last 2 weeks off lower body completely. All of last week I fully rested and did not train anything (and week before only did 4 days of light arms focused workouts with some accessory upper body training with dumbbells and resistance bands at home). ****

Back Squat 3x5
135, 135, 135
-> didn't go too heavy, feels ok - certainly didn't feel as light as it used to (when I could squat 225x4)

High Box Squat 3x5
-> not quite depth though (right about parallel)
135, 155, 165

Pause Squat 3 x 3 @ (3 sec.)
95, 95, 95
-> kept these light, felt good

Weighted Crunches 4x5
-> all on a bench with a 25 lb plate behind head

Core Isometric Holds 3 x (5 sec.)
-> (in weighted crunch position with body about parallel to ground)
25 lb plate behind head, 45 plate behind head, 45 plate behind head

Weighted Core/Oblique Twists 2 x (8-10 reps)
-> (in weighted crunch position with body about parallel to ground)
-> both sets with a 25 plate behind head

**** WEIGH-IN: 140 lbs Body Weight ****
(given that I fully rested and didn't train at all for the entire past week, I am happy that I did not lose any weight).

Luke 3-28-11 Squat

Squat

305 x 5 @ 9

325 x 5 @ 9

340 x 5 @ 9+ PR

Pause Squat with 3 second Max count

245 x 3 @ 7

275 x 3 @ 8

295 x 3 @ 9+

Zercher Squats

135 x 8

165 x 8

185 x 8

Plyos

rebound touch monkey bar jumps 3 x 10

depth touch monkey bars jumps 2 x 6-8

lunge jumps 2 x 12

3/28/2011 Squat

Squat
1x5 at 195 lbs (73.6% max)
1x5 at 215 lbs (81.1% max)
1x5 at 225 lbs (84.9% max)

Pause Squat
1x3 at 135 lbs
1x3 at 155 lbs
1x3 at 175 lbs
1x3 at 195 lbs

Zurcher Squat
1x4 at 135 lbs
2x8 at 135 lbs

Bench Assistance 3/24/2011

Close Grip Bench
185 x 5
195 x 5
205 x 5

Dumbbell Bench
70's x 8
80's x 8
90's x 7

Close Grip Cable Rows
Stack x5, x5, x8

Superset Pull Ups & Dips
x12, x10, x12; 3 sets of 20

Superset Peck Deck w/ Reverse Crunches

Deadlift Assistance 3/24

Glute Thrusts
315 x 9
365 x 8
385 x 8

Lunges
185 x 5 per leg
205 x 5 per leg
225 x 5 per leg

Hyperextensions w/ Blue
3 sets of 30

Tabata Abs

3/26 Press

Incline:
95x10
115x8
135x5
165x3
185x7 PR @ 9.5

DB Press
Curls

Was at sister's soccer games all day in the cold and rain, so I just got this quick lifting session in.

Bench + Light Deadlift Assistance

3/22/11

Bench

found my shirted opener at around 250 lbs

3/24/11

Good-Mornings

225, 245, 245, 255 x 5

Low Box Squats

185 x 5 x 3

Dumbbell Lunges

One-Arm Rows

3/25 Squat

Squat:
135x10
185x8
225x5
255x3
280x8 @ 8
230x15 PR @ 8

Row:
135x10
165x8
185x5
205x3
230x8 @ 9

Light Shrugs & Curls

Most excellent lifting today. Squatting felt much better than Monday, and I felt like I had a few more reps in the tank on both the heavy and light sets. I'm going to force myself not to add too much weight too soon on the squats, rows, and inclines so I can progress over a longer period of time. Also been eating a lot more starch and sugar since I've been home, so that may be contributing to the strength gain.

Bench Assistance

Standing press

115 x 5

125 x 5

135 x 4+1 fail <--bitched out

135 x 5 @10-

Dumbbell rows

125 x 20 (+5 rep PR)

125 x 15

Incline bench

135 x 8, 8, 8

Alt. Dumbbell curls

40s x 10, 8, 8

Deadlift Assistance

Good mornings

275 x 5

295 x 5

315 x 5 @9

325 x 5 @9+ (PR)

Stiff legged deadlifts

275 x 8, 8, 8

This training session happened earlier in the day after only one meal so I started feeling really exhausted and slightly nauseous at this point. Clearly, a pair of personal problems.

Leg press

4 plates/side x 8

4 plates+25/side x 8. 8

Finished with 3 sets of ball rotations and hip stretching.

Bench something

Close-grip bench:
185 x 10
225 x 10
235 x 10

Bicep started to slowly ache, so I stopped there. Putting people's bench shirt's on seems to aggravate it :/

Band-lightened bench:
(closer grip)

275 x 5, 6

Still hurting.

Finished with a superset of shrugs, bicep curls (no pain there?), and tricep extensions. Then GHR abs. Got a massive arm pump too.

Bench 3/22/2011

Bench
185 x 1
205 x 1
235 x 2 (3 board then 2 board) w/ Shirt
260 x 1
260 x 1
Bench opener will be 259. Same opener as November, scalene is not feeling better.

Band Lightened Bench w/ purples
245 x 5
245 x 5
245 x 5

Close Grip Lat Pull Downs
3 sets of 8

Supersetted w/ Shoulder Raises
3 sets of 12

Supersetted Biceps and Triceps
3 sets of hammer curls and Tricep pull downs with purple bands

GHR abs

bench before nationals

Bench-
barx20
135x10
185x5
225x3
add super katana
275x3boardx2board
275x1 to chest
315x1 @ 8 pretty quick and i touched
315x1 @ 9 pretty stoppy made lockout hard
315x1 @ 8 good one to leave off on felt quick

1 and 3 were on ipf sign, 2 was below

band assisted bench w purples
275x5,5,5

pullups
5x10

TRICEPS TRICEPS TRICEPS
SS
BICEPS BICEPS BICEPS

GHR ABS

Squat 3/21/2011

Squat
480 x 1
480 x 1
Opener will be 479

Low Box Squat
275 x 5
275 x 5
275 x 5

Leg Press
12 plates x 10; 3 sets

Superset calves & abs

PNF Stretching

Bench Assistance 3/18/2011

Decline Bench Machine
3 plates on each side x 5
3 plates + Qtrs on each side x 5
3 plates + 35's on each side x 5
3 plates + Qtrs on each side x 5

Close Grip Bench
185 x 3
195 x 3
205 x 3
205 x 3

Partial Tricep Death
185 x 15
205 x 15
205 x 15

T Bar Rows
5 Plates x 5
5 Plates + Qtr x 5
6 Plates x 5
6 Plates x 5

Inverted Rows
x20, x15, x15

Bench

Bench (brief pause)

175 x 2

185 x 2

195 x 2 @8-

205 x 2 @8

205 x 2 @9+

Close grip bench (brief pause)

155 x 5

165 x 5

175 x 5

185 x 5 @9 (PR)

Barbell shrugs

405 x 12

455 x 8

455 x 12 (w/ straps)

I've had this knot in my lower back for a few weeks now and it may be from doing shrugs heavy with a barbell every week. Although this is less of an injury and more of a personal problem.

GHR abs supersetted with Wide grip pullups

BW x 10, 10, 10/BW x 15, 12, 10

Maxwell 3/22 Off-Week Workout 1: Squat

I didn't record my workouts during finals week, as it was finals week, but I hit 315 on squat for 3 or 4 singles, 240 on bench for about the same number of singles, 365x3 on deadlift followed by an extraordinarily depressing 375x2 (I wish we deadlifted more...) and equally depressing rack pulls, and 155 for several triples on push press. Finals week kind of wore me down more and more as it progressed, it seems...

Anyways, here's my lifts for today, check out my doubles!

Squat

275x2 6 sets

All solid.

Lunges

135x5

145x5

155x5

165x5 3 sets

Extra lunges because I'm at a 24 hour fitness and the only other leg device is the leg press. Also, I like lunges.

3/22 Press

Seated Military:
95x8
115x5
125x3
135x8

Incline:
95x10
115x8
135x5
165x3
185x6 PR?

Curls

Back to one-set training. It gives me a target to beat, and purpose to the lifting sessions. I think that 185x6 on Incline may have been a PR as well, so that is good news.

Last Squat before nationals.

Squat-
barxmillion
135x15
225x5
315x3
Add Super Centurion, straps down
365x1
405x1
straps up
445x1
add loose wraps
485x1
525x1@9, lost balance, tried to go down too fast i need to go down with normal speed
525x1@7.5 much better rep very happy with it

Low Pause box squat-
335x5
345x5
355x5

Leg Extensions
3x20

PNF, Abs,

BACK
TO
MINECRAFT!!!!!!!!!!!!!!!!!

Squat

Squat

265 x 2

275 x 2

285 x 2 @8

295 x 2 @8

295 x 2 @8+

Realized I was using a roll bar on these. Not smart.

Pause squats (3 sec self count)

245 x 3

255 x 3, 3

Front squats

135 x 8

155 x 6

165 x 6

My hips have been feeling kind of tight during this past training cycle and I realized that I feel a slight pinching in my hips at the bottom of my front squats. My form on these isn't great though, that could be why.

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

Squat

3/21/11

Squat

385 x 1, 1 (hit my opener twice, was quick)

Squat off week

Squat:
405 x 2
425 x 2
445 x 2
465 x 2
485 x 2, 2 @ 9

Not a bad off week. Lower back was tired from deadlifting, but the weight didn't feel too heavy.

Box Squats:
315 x 3
345 x 3
355 x 3
365 x 3

finished with some random leg extensions, foam roller transversus and pnf.

My right hip is still not quite healed. I can feel it ache when i just walk around but it feels like when squatting. Not sure what's up with it yet.

3/21 Squat

Squat:
135x8
185x5
225x3
255x1
275x8
225x15 PR

Row:
135x10
165x8
185x5
205x3
225x8

That's all for today. Diet is kinda failing since I'm at home, but whatever.

Luke 3-18-11 Deadlift

Deadlift

385 x 3 @ 9

415 x couldn't break off ground

Wated about 40 minutes for Greg to show up and did my warmups and first set + first failed attempt at 415 before he came with chalk, proceeded to fail again, peaced.

415 was very ambitious, but I need to be hitting that kinda weight if I want to pull 450+. Maybe the jump was too big. I'm not too concerned at this point since I always seem to struggle with deadlift when my squat is improving and then my deadlift catches up and I PR by 20 pounds. Hopefully

Deadlift

3/19/11

Deadlift

405 x 4 (PR)

I just realized I've failed almost every day this week

Push press

135 x 3

145 x 3

145 x f+2

155 x 3

165 x 1+f (PR)

135 x 3

Barbell row

225 x 3

235 x 3 x 4

Decline bench,

155 x 5

165 x 5

175 x 5

dips,

BW x 10

BW x 12 x 2

tricep pushdowns giant set

Cable rows

220 x 5 x 4

pump pump pump pump stuff

Bench Assistance

Push press

145 x 3

165 x 3

180 x fail+1+fail <---not today

155 x 3

Dumbbell rows (w/ straps)

190 x 5

200 x 5, 5

Dips

BW x 23, 16, 15

Hammer curls

45s, 50s, and 55s

Ryan Deadlift 3/17/11

Deadlift-
435 x3
455 x3 pr (don't know my last trip pr, but seeing as how my last single pr was 455, I'm pretty sure this is a pr)

Rack Pulls-
455 x3
475 x3

lunges-
135 x10

zurchers-
135 x8x2

After rack pulls my back and body was exhausted so I just warmed down with everything else.

abs and stretchies!

Dedication lift

Deadlift

405 x 3

425 x 1+.5

Best 425 I've ever pulled, but couldn't get any more than 1. And definitely broke some blood vessels in my face.

Block pulls

365 x 3

385 x 3

405 x 3

425 x 3

435 x 2+oh god

These are starting to make me think I should try switching back to conventional for a few cycles to see how it feels. Might break the stagnation.

Lunges

135 x 5

155 x 5

165 x 5

Zercher squats

135 x 8

185 x 8 x 2

Lower Back/Deadilift Assistance 3/17/2011

Low Box Squat
275 x 8
295 x 8
315 x 8

Lunges
185 x 6 per leg
205 x 6 per leg
225 x 6 per leg

Glute Thrusts
315 x 3
405 x 5
405 x 5
455 x 5



The video is embarrassing ...

Finished with banded hypers, ball rotations & PNF

Deadlift

Deadlift

405 x 3 @8+

425 x 3 @10- (10 lb PR)

Block pulls (right below the knee)

365 x 3

385 x 3

405 x 3

425 x 3

Lunges

135 x 5 per leg

165 x 5, 5

Sandbaggage. Weak.

Zercher squats

135 x 8

185 x 8, 8, 8

Finished with 3 sets of ball rotations and hip stretching.

Deadlift 3

Deadlift:

605 x 1

665 x 3 (+10 PR)

Deadlift off blocks:

385 x 1

I was pretty gassed. no more deadlifting.

Zercher Squats:

275 x 5, 5, 5, 5

These felt strangely good today. My upper back / lower traps are killing me right now from them.

Finished with some hamstring curls, banded hypers, floor sweepers and stretching.

Deadlifts

Deadlift-
135x10
225x5
315x3
405x1
455x1
495x3@8
525x3@9 10 LB PR


Rack pulls
475x3
wasnt feeling these cut them short

Lunges
225x10
225x10
225x10

Banded Hypers
4 sets x many reps

abs

short solid workout, back to studying

3/17/11 Deadlifts

Deadlift:

335 x 3

365 x 1 (My feet slipped, and I couldn't get it off the floor for my second rep)

365 x 3 20 lb PR, 7 lbs over what I did at the meet :)

Rack Pulls:

335 x 3

365 x 3

385 x 3

Had to cut this short to get back to studying.

Bench Assistance 3/15/2011

Bench
255 x 1 3Board
255 x 1 2Board
255 x 1 10lbs
255 x 1
265 x 1
275 x f

Close Grip Incline Bench
175 x 5
185 x 5
185 x 5
185 x 5

Pull Ups, Ego Curls & Skull Crushers.

GHR Abs

Feeling awfully shitty about my scalene/benching/dlifts. I'm hoping the deload week will help.

3.16.11-Bench

Bench Press:
175
180
185
190 PR
195xf (fail a little off the chest)

Board Press (3.5 board):
185x5
195x5
205x5

Pause Bench (3 seconds):
145x3x3

Shrugs supersetted with pull ups

Luke 3-16-11 Bench

Bench

185 x 4 @ 9-

190 x 4 @ 9

195 x 4 @ 10-

200 x 3 @ 10

185 x 4 @ 9

3.5 board bench

205 x 5 @ 9-

215 x 4 @ 10

215 x 5 @ 9 went a tiny bit wider

Pause Bench with 3 second Scott count

175 x 3 @ 9+

175 x 3 @ 10

175 x 3 @ 10 + toe cramp

Shrugs

315 x 15

405 x 12

455 x 17

superset with wide grip pull ups

BW x 23, 18, 15

3/16/11 Bench

Bench:

165 x 1

175 x 1

185 x 1

195 x 1 (2 lb PR)

200 x 1 PR (Next to no pause, but it came up quickly). Scott- The race continues?

3-Board Bench:

195 x 5

205 x 5

215 x 5

225 x 5

Pause Bench:

145 x 3

155 x 3

165 x 2 + 1 F

Shrug Machines:

4 Plates

5 Plates

5 Plates

Pull-ups:

15, 15, 11, 10

Ab Wheelin'

Bench

4/15/11

Bench

255, 255, 265, 265, 245 x 1

I fully torqued the shirt seams to my bicep vein. While this would achieve maximal drive, it is much harder to touch at my chest. So far I've been the strongest with half-torque. With half-torque I can row it into my chest quickly and get good drive from the shirt. Next week I might try half-torque again in prep. for the meet.

Squat

3/14/11

Squat

345, 365, 385, 400 x 1 (straps up, knees wrapped)

depth was questionable

either I go too slowly down and don't get a rebound or I don't hit depth solidly

Benchy

Bench-
barx20
135x10
185x5
225x3
Add Super Katana
3 Board 275x3
1 Board 315x2
To Chest
315x1,1,1,1,1 all ~@8
Rep 1 Was below IPF, 2-5 were on or above IPF
Reps 3 and 5 were the best.
Rep 4 was nasty. Atleast I'm touching, Need to work on getting the last 1/2 inch to chest down quicker.

3 Board Press-
295x5
315x5,5,5

Wide Grip Pullups
5x10, did some KIPPING PULLUPZ also.

Face Pulls
3x12
SS
BW Pushups
3x20

GHR abs

Getting better at things we don't compete in, getting stuck on things we do

Bench

185 x 1

195 x 1

205 x 1

215 x what am I doing with my life

I've noticed I flare really quickly, so I'll probably have to spend some cycles fixing form.

2 board

175 x 5 x 2

185 x 5

190 x 5

Started light to see if I could keep the tuck

Pause bench (3 sec)

155 x 3

165 x 3 x 2

Pull ups

BW x 17

BW x 15 x 3

machine shrugs

Bench

Woke up from a nap 30 minutes before lifting and felt pretty shitty with a sore throat and runny nose. Had a good training session though so I guess this is more evidence that lifting sick is the way to go.

Bench (brief pause)

195 x 1

205 x 1 @9

215 x 1 @10-

225 x 1 @10

230 x 1 @10 (5lb PR) <--pause was pretty questionable, as the video shows, I can't really tell where the bar is moving the slowest, probably around a 3 or 4 board?

3.5 board press (yoga board)

195 x 5

225 x 3 <--sandbagged

225 x 5, 5

3 second pause bench

165 x 3

175 x 3, 3

Barbell shrugs

405 x 10

455 x 10, 10

ss'd with wide grip pullups

BW x 15, 11, 10, 10

Finished with 3 sets of GHR abs

Bench Singles. Tuesday, 3/15/11.

Bench 3x1
155, 165, 165
-> felt ok, my bench groove is off though, not straight up & down
-> (165 is still my 1 rep max, so its good to be back to this stage)

3-Board Bench 3x5
155, 155, 155

Bench (burnout set)
115x14+f
-> easy off chest for each rep, but lockouts super weak - need to strengthen triceps

Incline Bench
115x5, 115x6, 115x5
-> NEED TO TUCK LEFT ELBOW, I KEEP FLARING IT. MESSING UP GROOVE.

Front Shoulder Raises (palms up) 3x(15 reps, rest, 6 reps)
12s x15, 40bb x6, 12s x15, 40bb x6, 12s x15, 40bb x6

Rear Delt Flys 2x12
-> both with 12s

3/15 Press

Push Press:
95x5
115x3
125x3
135x3
145x3
155x1
165x3 partials
135x7

Incline:
135x5
165x3
175x3
185x3
195x3
205x1
215x1
165x7

And that's the last training session for this week. Going to take the rest of the week off, train a bit over spring break, and then come back with a vengeance next quarter.

The Jürgens-Loporchio Press

3/14/2011 Squat

Squat

1x1 at 245 lbs (92.5% max)

4x1 at 255 lbs (96.2% max)

I only did my singles today because I have to study for finals :S

Squat 3/14/2011

Squat
405 x 1
455 x 1
495 x 1
525 x f FUUUUUUCK!!!

Band Resisted w/ Greens
225 x 3
245 x 3
275 x 3

Leg Press
5 plates x 10
6 plates x 10
7 plates x 10

supersetted with calves and abz

495 felt easy. I needed to accelerate more on the 525. I also leaned forward t0o much and didn't have the right speed. We'll leave that one for the meet.

Making up for being terrible last week

Squat

285 x 1

305 x 1

315 x 1

325 x 1

335 x 1 (PR)

This is the best anything over 300 has ever felt.

Front squat

145 x 5

155 x 5

165 x 5

175 x 5

185 x 5 (PR)

Because why not

Leg press

Plyos and abs

Squat 1

Running off of 3-4 hours of sleep, so low energy today. My right hip feels much better, but for the past two squat workouts, both groin muscles have been very sore to the point of feeling like they might sprain. Not sure what specifically is causing this.

Squat:

475 x 1

485 x 1

495 x 1

505 x 1, 1

Overall not bad. I think this went well considering my exhaustion level.

Band-resisted Squats:

315 x 3

365 x 3

385 x 3

Leg press:

some plates x 4 sets

Finished with ball transversus.

Squat.....

Squat-
95x15
135x10
225x5
add super centurion straps down
315x1
365x1
straps up
405x1
add loose wraps
465x1
495x1
525x1
565x1


band assisted squats w/ blues
495x5
585x5
585x1+ DEATH


leg press
5platex15
6platex15
7platex15

abs.

Squat

Squat

295 x 1

315 x 1 @10-

335 x 1 @10 (10 lb PR)

355 (misload) x fail -should have been 345, I just told the spotters to take it at the bottom

345 x fail -too damn slow out of the hole

Weights don't feel heavy, I just keep slowing down in the whole not using any rebound at all.

Reverse band squats (blues)

455 x 3

475 x 3

495 x 3

545 x 3

Last time doing these for a while I guess lol ask Nick why

Pause squats (3 count)

225 x 3

245 x 3

265 x 3 -PR

Finished with 3 sets of calves and transversus.

3/14/11 Squat

Squat:

315 x 1

325 x 1

335 x 1

345 x 1

355 x 1 (PR, 8 lbs over my meet record)

Band-lightened Squats:

385 x 3

405 x 3

425 x 3

Leg Press:

4 plates x 10

5 plates x 10

6 plates x 10

Luke 3-14-11 Pi Day Squat

quick squat session with Darvin and Kevin, skipped a few exercises to study

Squat

315 x 1 warmup

345 x 1 @ 8

365 x 1 @ 8+

385 x 1 @ 9+ PR

400 x 1 @ 10- PR by 25 lbs

Front Squat

135 x 8

155 x 8

165 x 8

Plyos

Box Jumps, Box Squat Jumps, One Leg Step Up Box Jumps

6, 6, 8 x 2 sets each

Abs

Weigh In: 156 lbs

400

3/14 Squat

Front Squat:
135x5
165x3
185x3
205x3
225x3
235x1
240x1
245x1
250x1 PR

And that was pretty much it. My lower back is really fatigued right now, so I didn't want to overexert myself. Just hit a PR and stopped lifting.

Lower Body Machines. Monday, 3/14/11.

Leg Press 2x15, 1x12
-> all with 3 plates each side

Quad Extensions Machine 3x12
100, 100, 100

Weighted Hyper Extensions 3x12
-> all with a 25lb preset bar behind neck (on upper back)

Weighted Pullup 1 rep MAXES. Sunday, 3/13/11.

*** NOTE: CURRENT BODY WEIGHT IS 139 LBS ***

Weighted Pullups (1 rep maxes)
-> BW+70lbs (plate+quarter) x 1 --> P.R.!!!! --> (OVER 50% OF BODY WEIGHT)!!!
-> BW+90lbs (2 plates) x fail --> (got about 85% of the way up, just couldn't fully lock it out)
-> hammer grip: BW+90lbs (2plates) x fail --> (again, made it about 85% up and then couldn't fully lock out)
... (then some lighter doubles) ...
-> BW+55lbs x 2
-> semi-open grip: BW+55lbs x 2
-> hammer grip: BW+55lbs x 2

Shrug Machine 4x12
-> all with 2 plates + 10 each side
-> grips: open, closed, open, closed

Face Pulls 4x18
55, 55, 55, 55

Bicep Curls (twisting)
32.5s x8+f, 20s x18, 32.5s x7+f, 20s x18+2f

Inverted Rows 3x8 (BW)

Luke 3-13-11 Bench assist

Push Press (from hang clean)

115 x 3

125 x 3

135 x 3

145 x 2 PR

145 x 3 PR

Bent Over Rows with straps

185 x 6

205 x 5

225 x 3

255 x 3

245 x 3

Muscle Ups

BW x 5 PR

Triceps Death

135 x full (5 reps at chest, 10lb, + sides of yoga block for 25 reps total)

155 x partial (5 reps on each yoga block side for 15 reps total)

165 x partial

Dumbbell Bench

60's x 10

65's x 10 x 3

Cable Rows on the machine with 2 handles

160 x 10

180 x 10

200 x 10 x 2

Bench Assistance 3/10/2011

Decline Bench Machine
3 plates on each side x 10
3 plates + qtrs on each side x 8
3 plates + qtrs on each side x 8
3 plates + 35's on each side x 6
3 plates + qtrs on each side x 8

Tricep Death
2 Full sets at 155
1 partial set at 175

Dumbbell Rows (not sure how much that bar weighs)
185 x 8 per arm
205 x 8 per arm
225 x 6 per arm

Inverted Rows
x18, x15, x15

Lateral Shoulder Raises
27.5's x 12; 3 sets

3/13 Press

Press:
65x5
95x3
105x3
115x3
125x3
135x3

Push Press:
135x3
140x3
145x3
150x3
135x5, 4, 4

Press (wide grip):
65x10, 10, 8, 8, 8

Pullover:
50x10x5

Overhead Press - Y U SO WEAK? Hopefully more direct work + more volume + more frequency will fix my problems here. Bodyweight was 231 today. Probably need to eat moar dead animal and less fruit.

3/12 Squat

Squat:
135x5
185x5
225x3
255x3
275x3
285x3
295x3
305x3 @ 9

Power Clean:
135x3x2
145x3x2
155x3x2

Row:
185x5
205x5
235x5
255x5

Another good squat session. I got antsy today and needed to go squat something. 305 is the most I have done in the heels so far and it felt pretty good. I just need to remember to not fold midway through, and to let my legs power me up instead of my back. The power cleans felt pretty amazing in the heels, and my technique was 10x better than before. No longer a reverse curl.

FML

Luke 3-10-11 Deadlift

Rack Pulls from lowest setting in power rack, standing on 45 lb plate, bar was just below knees

405 x 3

425 x 3

425 x 3

435 x 3

445 x 3

these kept hitting my knees on the way down which gave me large bruises and massive pain

Zercher Squats going down until I touch knees

135 x 8

185 x 8

225 x 8 hard

185 x 8

Lunges

135 x 10

185 x 10

205 x 10

185 x 10

185 x 10

Plyos

Box Jumps, Seated Squat Box Jumps, One Leg Step Up Jumps

Abs

3/11/11 Bench Assistance

Push Press:

115 x 3

125 x 3

135 x 3

145 x 3

155 x 3 Failures

Rows:

100 x 5

110 x 5

110 x 5

130 x 5

Tricep Death:

135 (Full)

145 (80%)

155 (60%)

Stability Bench:

27.5 lbs per side x 10

40 lbs per side x 10

40 lbs per side x 9

Inverted Rows

Bench Assistance

Decided to do push press- but to keep it light

push press-
185x3,3,3,3,3

Stability bench
bar weight =65 lbs
+ 50lbs per side hanging weight
x10,10,10

Pullups
4x10

Tricpes

Maxwell 3/7 Entire Week

I hate tenth week. That being said...

Squat

275x3

285x3 brutal

275x3 3 sets

B& Lightened Squats (first time!)

265x3

285x3

315x3

345x3

365x3 2 sets

Leg Press

4 plates each side x8 4 sets

Bench

205x3

215x3 4 sets

3 Bored

215x5

225x5

235x5 3 sets

Dumbbell Bench

60s, 4x8-10

Wide-Grip Pull-Ups and Shrugs

5, 5, 5, and 3 plates and a quarter x8 2 sets, 4 plates x8 2 sets

Raque Pulls

365x3

385x2

365x3 5 sets, but x2 on the last one

I got a pumice stone, these calluses will regret the day they messed with MY deadlift!

Lunges

135x5

145x5 4 sets

Zercher Squats

135x8

145x8

165x8

185x8

Push press

135x3

145x3

155x3

165x3

170x3 3 sets, only got 1 on the last set

Barbell Bros

185x5 4 sets

Tricep Death

145, 3 full sets

Stability Bench

40s x8, 10, 10, 9

Cable Rows

160x8

I'm starting to go by the philosophy that if it wasn't difficult, it didn't count as a set. Hence some of the exercises (like band-assisted squats) where I end up doing like 8 sets as a result.

170x8 3 sets

Bench Assistance. Friday, 3/11/11.

Shoulder Press 5x3
85, 90, 90, 90, 90
-> bringing bar all the way down to collar bone, not too heavy

Tricep Death (all full sets)
-> (chest x5, 1 board x5, 2 board x5, 3 board x5, 4.5 board x5)
95, 105, 115xfail (midway through 3 board)

Stability Bench 4x10
-> all with 27.5 dbs hanging off bar
-> strength/control improving here, feels good

Front Shoulder Raises (hammer grip) 3x10
-> all with a 35 db

Weighted GHR Sit-Ups 4x5
-> all with BW+25

Core Medicine Ball Throws
-> 1st set with 8lb ball, 2nd set with 15lb ball, strip set: 15->8->6->sit-ups

Bench Assistance

Push Press

135 x 3

155 x 3

165 x 3

175 x 3 -PR

165 x 3

Dumbbell rows (w/ straps)

162 x 6

Did the next sets standing. This took some strain off of the off-hand elbow and allowed for the use of more weightz.

192 x 5

202 x 5

Tricep death

all sets partial (2, 3, 4.5 board) because elbows were dying

155, 165, 175

Stability bench

27.5s x 10

40s x 10, 10

Finished with biceps on the miniband.

3/11 Press

Incline (close grip):
135x3
155x3x2
165x3x2
175x3x2
185x3

DB Press:
40x5/5
50x5/5x3
55x3/3x2

Upright Row:
60x8/8x3

Incline was pretty tough today because I wasn't used to such a close grip. Felt pretty effective though. Also, learned that my left arm is stronger than my right today. The presses at 55lbs were easy for my left arm (probably could have done 6 or 7) but I had to strain to get 3 on my right. Strange.

3.10.11--Deadlift

Rack Pulls (bar just below the knee):
315x3
345x1+grip fail
then I decided to put on the wraps
365x3x3
375x2+f

Zercher Squats:
95x8
135x8x2

Lunges:
95x5 (each leg)
115 x 5 (each leg) x 4

Plyos

Abs

Lower Body. Testing the Waters. Thursday, 3/10/11.

Squat Machine
180x12, 180x20, 180x20
-> glutes still super sore from Monday

Deadlifts
135x5, 135x5, 165x10
-> feels good, didn't go heavy

Ryan "Deadlift" 3/10/11

Rack Pulls (bar starts about an inch below knee)-
385 x3
403 x3
425 x3
450 x3
475 x3
505 x3 @10



Lunges-
135 x5
145 x5
155 x5

Zurchers-
135 x8
225 x6
225 x8

calves, abs

Deadlift

Rack Pulls ( Below Knee )
135x10
225x5
315x3
405x1
475x3
495x3
515x3
535x3
555x3 @ 8.5 PR

Lunges
135x10
185x10
225x10,10,10

Hypers
4x12

abs
4x12

stretching

Deadlift

3/10/11

Block Pulls just below knee

385, 385, 405, 415, 415 x 3

then I did various other things that hurt my elbow, I could have easily worked through this pain, but with the competition coming up I gotta save my tendons for BENCHING!

Lower Back/Deadilift Assistance 3/10/2011

Low Box Squat
315 x 3
345 x 3
365 x 3
375 x 3

Leg Press
14 Plates x 5
16 Plates x 5
18 Plates x 5
18 Plates + 50 lbs x 5

Barbell Glute Thrust
315 x 10
405 x 8
405 x 8 farted twice
455 x 5

hyper extensions w/ ALL THE BANDS
4 sets of 15; on the fourth set I added the red band : )

supersetted with foam roller transversus
4 sets of 20

PNF

I might not deadlift until the day of the meet. I've been waking up with minor neck pains but I guess I shouldn't risk re-injuring my neck before the meet.

Deadlift Assistance

Block pulls (on top of 50kg, 45 bumper, and 25 bumper~right below the knee)

365 x 3

385 x 3

405 x 3 @8

425 x 3 @10

435 x 2+1 fail

415 x 3 @10

I still suck at these but hopefully we'll see some carryover for mid-range strength for regular deads. Also, I've been failing quite a bit more these days. Probably getting a little greedy with doing heavier weights. Ah well, I'll get stronger then stop failing.

Lunges

135 x 5 per leg

185 x 6

195 x 5

205 x 5 -PR

Zercher squats

135 x 8

185 x 8

205 x 8

225 x 6

Finished with 3 sets of ball rotations (minor ab cramp) and stretching.

Deadlift Assistance

Skipped lunges today; right hip is still feeling so-so.

Deadlift off blocks:

475 x 3

495 x 3

515 x 3

535 x 3

555 x 3

575 x 3

Not too bad considering these are my weak point. Lots of pain in my lower back when I lower the weight, but not when actually pulling it. Not sure what's going on there.

Zercher Squats:

225 x 5

275 x 5

315 x 5

345 x 5

365 x f

My arms were completely gassed by the 365, but very unexpectedly. I just couldn't hold the weight.

Finished with foam roller transversus and banded hypers

3/10/11 Deadlift Assistance

Rack Pulls:

315 x 3

335 x 3

355 x 3

365 x 3

375 x 3

Lunges:

135 x 5

145 x 5

155 x 5

165 x 5

175 x 5

Zercher Squats:

165 x 8

185 x 8

195 x 8

Ball Rotations

the end of the video motivates me to deadlift

Bench

3/8/11

Bench

shirted, finally torqued the sleeves so I wouldn't get -10lbs out of the shirt

I did a half torque

with nothing being seam on elbow

half being seam down shoulder

full being seam to bicep vein

265 x 2 off chest PR

3.25ish Board

255 x 5, 5

265 x 5

Shrugs, Pullups, Abs

3/10 Squat

Front Squat:
135x3
165x3
185x3x2
195x3x2
205x3x2
215x3x2
225x3x2
235x3 (matches PR)

Rows:
135x5
185x5
205x5
225x5x3
245x3x2

RDL:
275x8/8x3

Biceps & Abs

The heeled shoes are amazing for Front Squats. I managed to equal my previous PR after a whole bunch of work sets, so I'm pretty confident that new PR's will come rolling in soon.

In other news, my meat/egg/fruit diet is working out pretty well. I was 237 about a week and a half ago, and now I am down to 232. Most of that reduction has come from my gut, so I am very happy about the loss.

Weighted Pullups Triples. Wednesday, 3/9/11.

Weighted Pullups (Medium/Wide Hammer Grip) 3x3
-> BW+35, BW+45, BW+45

Weighted Pullups (Close Hammer Grip) 3x3
-> BW+45, BW+50, BW+50

Shrug Machine (2 strip sets)
3 plates each side x 30 -> 2 pes x 30 -> 1 pes x 30
4 pes -> 3 pes -> 2 pes -> 1 pes

Preacher Curls (inner open grip)
50x12, 40x14+f, 50x6+f, 40x11+f

Face Pulls (hammer grip) 4x15
-> on individual handles machine
60, 60, 60, 60

Bench Triples. Tuesday, 3/8/11.

Bench 5x3
145, 145, 145, 145, 145

3-Board Bench 4x5
135, 145, 145, 145

Pause Bench 3 x 3 @ (3 sec.)
135, 135, 135

Front Delt Raises (2 strip sets)
2x[18 reps w/ 10s (palms down)-> 18 reps w/ 5s (palms up)]

Spread Eagle Raises (2 strip sets)
2x[18 reps w/ 10s -> 18 reps w/ 5s]

3/8/11 Bench

Bench:

155 x 3

165 x 3

175 x 3

180 x 3 (PR)

185 x 3 (PR)

3-Board Bench:

185 x 5

195 x 5

205 x 5

Pause Bench:

155 x 3

155 x 3

155 x 2 + 1 F

I know I've done more weight on these before, but I was dead tired.

Shrugs:

225 x a bunch

365 x ?

405 x ?

405 x ?

Pull-ups:

16 (partial), 10, 10

GHR abs

Bench Day 3/8/2011

Close Grip Bench
175 x 3
185 x 3
195 x 3
205 x 3
205 x 3
205 x 3
195 x 3
195 x 3
This is the only bench motion I could do so I did 8 sets.

Dip Machine
3 sets of 12 w/ Stack

Super setted w/ Delt Raise Machine
3 sets of 12

Close Grip Lat Pull Downs (w/ Straps & Shitty form)
4 sets of 8 w/ Stack

Bicep Curls
4 sets of 10

GHR Abz

Cardio on treadmill

PNF

Luke 3-8-11 Bench

Bench

175 x 6

180 x 6

185 x 6

190 x 6 PR @ 10

175 x 6 lowered weight slowly

Decline Bench

185 x 5 x 2

185 x 6 x 2

Dumbbell Bench

50's x 10

65's x 10 x 3

Wide Grip Pull Ups

BW x 20, 16, 12, 16

superset with shrugs

315 x 10

405 x 15

455 x 12

495 x 8? not sure had to reset a few times

Bench

Bench-
barx20
135x10
185x5
225x3
add super katana
3 board, 275x3
2 board 315x2
1 board 315x2
to chest 315x2
to chest 315x2
to chest 315x2

the last set is the only one that would have counted, for some reason it came straight down and the weight flew up so fast..

3 Board Press raw-
295x5,5,5

chest flies 3x15

Pullups
4x10

Seated Rows
4x10

Bench

Bench (brief pause)

175 x 3

185 x 3

195 x 3

210 x 2+1fail

195 x 3

I thought the 210 set was a PR but it actually wasn't :(

http://uclapowerlifting.blogspot.com/2011/01/bench_11.html

Funny thing is that workout was almost exactly the same as this one. Definitely shrugged more today though lol

3.5 board (yoga block)

195 x 5

205 x 5

215 x 5

225 x 3

3 second pause bench

155 x 3

165 x 3

175 x 3

Barbell shrugs

405 x 10

455 x 10

495 x 10

545 x 8

585 x 6

Wide grip pullups

BW x 15, 12, 12, 10

Supersetted these with 3 sets of GHRs.

3.8.11-Bench

Bench Press:
155x3
165x3
170x3
175x3
180x3 PR. Surprisingly easy too, considering my max is at 187.

Decline Bench:
135x5
155x5x3

Dumbbell Bench:
35sx8
50sx5
50sx2+ form issue
40sx8
40sx10

Shrugs supersetted with wide grip pull ups

Ryan Bench 3/9/11

Bench (I messed my shoulder up last week so I was taking it kind of slow and reserved)-
195 x3
205 x3
215 x3
225 x3
235 x2 (Dave stopped me so as to not injure my shoulder)

Block Work-
225 x5 @ 2 board
245 x6 @ 3 board
235 x3 at 2 board

Shrugs-
315 x15
365 x15
405 x10
495 x6x2
Drop set-
495 x6->405 x8->315 x6->225 xrep out
my traps are dead

Abs

Bench 3

Still exhausted from squat day

Bench:

275 x 3

295 x 3

305 x 3

305 x 2 + 1f

285 x 3

I tried going with a wider grip today just to mix it up. I gassed pretty bad on the second 305. 285 felt much better with the regular grip.

2.25 board:

315 x 3 (going for 5; miscommunication)

315 x 3

325 x 5

325 x 4 + 1f

Kind of tired on these.

Pause bench:

255 x 3 @ 3 sec

265 x 3 @ 3 sec, @ 10

245 x 3 @ 3 sec, @ 9

Something is up with my off-chest work lately :/

Shrugs:

495 x 10

585 x 10

605 x 8

635 x 10

Starting to make these feel good. Range of motion is still so-so, but my traps are feeling it.

Wide-grip Pull ups:

bw x 12, 13, 12

Finished with ghr abs

Squat 3

Hip was still tender from last week's lunging mishap/popping sensation, so I put the suit on as briefs (not under belt).

Squat:

455 x 3

475 x 3*

485 x 3

495 x 3

505 x 3

for the 475, i almost fell forward. I was not used to having the suit bind at all since it's been several months. Because there was nothing under the belt, it only kicked in at the very bottom, which took a while to get used to.

Band-resisted squats:

greens

275 x 3

315 x 3

365 x 3

405 x 3

Felt good.

Leg press:

4/5 plates x 10, 10, 10, 10

too tired to go heavier.

ball transversus.

I had to wrap like 20 sets of knees during my squat sets. Overall, I was completely gassed half way through squatting alone and I haven't been this tired in a long while.

3/8 Press

Push Press:
95x5
115x3
125x3
135x3x4
140x3x2
145x3x2

OH Pin Press:
135x3x2
145x3, 2

DB Press:
40x8/8
45x8/8, 8/8

Upright Row:
45x8/8
55x8/8, 8/8

Biceps

Working the volume end of the spectrum on my main lifts (squat and push press). It felt pretty good today, but what I have to focus on is getting maximum explosion on each and every set - not trying to conserve energy.

Also tried standing overhead pin presses today. I don't think these are a good move, as I end up leaning waaaaaay too far back.

The Quest for Stronger Shoulders continues...

3/08/2011 Bench

Bench
1x3 at 135 lbs (79.4% max)
1x3 at 140 lbs (82.4% max)
1x3 at 145 lbs (85.3% max)
1x3 at 150 lbs (88.2% max)
1x3 at 155 lbs (91.2% max)

Boarded Bench
1x3 at 155 lbs
1x3 at 160 lbs
1x3 at 165 lbs
1x3 at 170 lbs
1x3 at 175 lbs

Dumbell Bench
4x10 at 37.5 lbs per arm

Pull-Ups
1x7
3x6

Shrugs
4x5 at 225 lbs

Squat

4/7/11

Squats

315, 345, 365, 385 x 3 (straps up, knees wrapped)

Band-Lightened Squats

345, 345, 365 x 3 (purple bands + suited straps down)

I was able to accelerate into the hole nicely on these, hit depth, and spring back up. It felt like good training.

Ryan Squats 3/8/11

Squats-
255 x3
265 x3
275 x3
285 x3
295 x3

Band Resisted Squats w/ blues-
185 x3
205 x3
225 x3
245 x3

Leg Press w/ feet high-
8 plates x10
10 plates x10
10 plates + 25 x10x2

Calves, Abs

3/7/11 Squats

Squat:

285 x 3

295 x 3

305 x 3

315 x 3

325 x 3 (PR)

Band-lightened Squats (Greens)

405 x 3

425 x 3

445 x 3

465 x 3

Leg Press:

4 Plates + 25 x 10

5 Plates x 10

5 Plates + 25 x 10

6 Plates x 10

Plyometrics, Transversus Abs, PNF

My knees and my hips just felt really weak throughout the whole workout, I don't know what's going on with them.

Squat Day 3/6/2011

Suited Squats
445 x 3
455 x 3
475 x 3 20lb PR this felt awesome...
455 x 3




Band Resisted Squat with Greens
225 x 3
245 x 3
265 x 3

Leg Press
6 Plates on each side x 8
7 Plates on each side x 8
8 Plates on each side x 8
9 Plates on each side x 8 PR???

Supersetted calves and Abzzz

PNF

Just saw the video. 475x3 looked a lot faster than it felt. Each rep was painful. Perhaps I could have done more weight...

Squat

Squat-
barx1-
135x10
225x5
315x3
385x1
Add Super Centurion, straps up
455x1
Add titanium knee wraps
475x3@7
495x3@8
515x3@8.5

Banded Squat W/ Greens
255x3
265x3
275x3
285x3
all were pretty easy

Front squat
225x8
245x8
275x8
225x10

Transverses abs, stretching

515x3

Squat

Squat

265 x 3

275 x 3

285 x 3 @9

305 x 2+fail -I drove my elbows through too far and the bar started rolling down my back

305 x 3 @10 (PR) -last one may have been high

Band-resisted squats (light Wooden blue bands)

205 x 3

225 x 3

235 x 3

245 x 3 @10

Front squats

135 x 8

155 x 6

165 x 6, 6

Max effort ab workout. My core sucks.

Finished with 3 sets of transversus and 5 sets of calves.

Luke 3-7-11 Squat

Squat

315 x 3 @ 8

335 x 3 @ 9-

345 x 3 @ 9

355 x 3 @ 10- PR

365 x 3 @ 10- PR

I'm really happy with this squat PR. I tripled only 10 pounds less than my max. I think 400 is attainable by the end of the year.

Band Lightened Squat (greens from top)

425 x 3

455 x 3

475 x 3 @ 9+ PR

495 x 3 @ 10 PR

Leg Presses

4 plates + quarters (per side for all) x 10

5 plates + quarters x 10

6 plates x 10

7 plates x 10

Foam Roller Transversus

Plyos

Box Jumps, seated box jumps, step up box jumps superset

3 sets x 10, 6, 10

Weigh In: 156.5 lbs PR I think

This was after the week where I ate 14 crunch wrap supremes.

3/07/2011 Squat

Squat
1x3 at 205 lbs (77.3% max)
1x3 at 225 lbs (84.9% max)
3x3 at 235 lbs (88.7% max)

Band-Lightened Squat
1x3 at 245 lbs
1x3 at 265 lbs
1x3 at 285 lbs
1x3 at 290 lbs

Leg Press
4x8 at 275 lbs

I was having issues keeping my chest up all day today. I think this was because I was using Max's belt, which doesn't quite fit me all the way

3/7 Squat

Squat:
135x8
185x5
225x3, 3
245x3, 3
255x3, 3
275x3, 3
185x8, 8, 8

Rows:
135x5
185x5
205x5
225x5x5

RDL:
225x8
255x8
275x8

Abs

Light squat day today b/c I was lifting in the squat shoes for the first time in a long time. Since I have that "taco squat" thing going on, I figure that these will force me to stay much more upright. Also, get some sweet quad hypertrophy.

Lower Body Coming Along. Monday, 3/7/11.

Leg Press 4x10
-> all with 3 plates on each side (felt alright)

Squat Machine 2x20, 2x10
160x20, 200x20, 240x10, 240x10

Hip Abduction Machine 2x25
110, 110

Hip Adduction Machine 2x25
190, 190

Bench Assistance

Seated Military Press:

185 x 5

205 x 5

205 x 3

185 x 5

I wanted to protect my hip a bit more, so I opted for the seated version instead of push press.

Tricep Death:

chest/10lb/2/3.25/4.5 board (the foam block)

225 x 5,5,5,4

185 x 5,5,5,5,5

245 x partial on the 2/3/4 block

Bent-over rows:

225 x 5

275 x 5

295 x 5

315 x 5, 5

Stability Bench:

25 on minis, 45s on greens.

6, 7, 8

the loose minis make this harrrd.

Cable rows:

stack x 6, 8

stack + 25 x 8

Ab wheelz

Weighted Pullups, Heavy Triples. Sunday, 3/6/11.

Weighted Pullups 3x3
-> BW+35, BW+45, BW+50

Weighted Pullups (semi-open grip) 3x3
-> BW+45, BW+55, BW+55

Face Pulls 4x12
100, 100, 100, 100

Shrugs (facing window) 12, 30, 20, 30
-> heavy sets: with 100 lbs each side (2 plates + 10)
-> light sets: with 125 lbs each side (2 plates + 35)

Preacher Curls
-> 1st set: negatives, 70x3
-> 2nd set: 50x8+f

Core/Oblique Twists (on decline bench) 5, 10
-> 1st set: 5 reps each way with 25 db behind head
-> 2nd set: 10 reps each way with 10 lb behind head

yay, this weekend was the first 1000 lb raw squat!

RawZ =/= knee wraps ? lol

SPF Height.

enjoy

Last Week's Workouts

Deadlift:

335 x 5

345 x 5

Rack Pulls:

365 x 3

405 x 3

425 x 3

Lunges:

135 x 10

145 x 10

155 x 10

135 x 10

Zercher Squats:

135 x 8

165 x 8

185 x 8

Push Press:

95 x 5

115 x 5

125 x 5

135 x 5

145 x 5

Ros:

135 x 3

145 x 3

155 x 3

165 x 3

175 x 3

Tricep Death:

105 x 25

135 x 25

135 x 25

Stability Bench:

30lb x 10

40lb x 9

30lb x 10

Cable Rows, PNF, Cardio @ Drake

Bench Assistance 3/5/2011

Floor Press
185 x 5
195 x 5
205 x 5
205 x 5
These were very slow and I went down as low as my neck would let me.

Tricep Death
135 x 25 reps
145 x 25 reps
155 x 23 reps (missed the last 2 4-board reps)
135 x 25 reps

Dumbbell Rows (plus the weight of the bar)
100 x 10
120 x 10
150 x 10
170 x 10

Inverted Rows
x15, x15, x12

Supersetted w/ Shoulder Raises
3 sets of 12 w/ 30 lb dumbbell

Cardio at Drake

Bench Assistance. Friday, 3/4/11.

*** KEPT MOST SHOULDER STRENGTH!! VERY HAPPY!! ***

Shoulder Press 4x5
85, 85, 85, 95
-> bringing weight down to collar bone

Tricep Death (2, 3, & 4.5 boards)
full: 105
partial: 135 (failed last rep)
partial: 130 (failed first rep on last board)

Stability Bench 3x10
-> bar + 30s (hanging on purples)
10 reps, 9 reps + fail, 7 reps + fail

"Eagle Fly" Machine (Lateral Shoulder Raises)
45x15+f, 35x18+2f

Bench Assistance

DB Military
50's x 10
60's x 10
70's x 10
80's x 10 PR

Stability Bench-
50 lbs via bands per side.
x10,10, 10 PR

Tricep pushdowns
3x10

Seated Rows
5x10

40 Pullups

Rotator cuff, abs

3/4/2011

Friday, Day 1 Week 2

Squat
135 x 5
165 x 5
195 x 5
235 x 5
265 x 5*

Bench
75 x 5
95 x 5
115 x 5
125 x 5
145 x 5**

Row
95 x 5
115 x 5
135 x 5
155 x 5
180 x 5

*Solid
**Could have been better but not bad

DE/RE

Push press

115 x 5

125 x 5 x 2

135 x 4+nah man

Dumbbell row

132 x 6 x 4

Tricep death

115 x full

135 x partial

155 x partial

Stability bench

30s x 10

30s+10 x 8

30s+10 x 7+f

wobble wobble

Cable rows

Ryan Deadlift 3/4/11

Deadlift-
335 x5
385 x5
415 x5 @9.5

Rack Pulls-
425 x4
445 x3
455x3

Lunges-
95 x5 each leg
135 x5x2

Maxwell 3/4 Bench Assist

Push Press

115x5

125x5

135x5

140x5

145x5

150x5

Not sure whether or not to count the first two...

Bent-Over Rows

155x5

165x5 3 sets

I very nearly replaced "Rows" with "Bros," but realized what that would entail and changed it back. Some things are worth sacrificing punnery.

Tricep Death

135x0,1,2,3,4 board

145x2,3,4 board

155x2,3,4 board

None of these were that difficult... I should've done more.

Stability Bench

25s x10

25s & 10s x10

25s & 25s x10 2 sets

Lower Body. Thursday, 3/3/11.

Quad Extensions Machine 5x12
140, 140, 140, 140, 155

Hamstring Curls Machine 3x12
55 ea, 65 ea, 65 ea

Leg Press 4x10
1 plate each side, 2 pes, 2 pes, 2 pes
-> didn't go too heavy, achilles feel ok

High Box Squats 2x10
95, 95
-> kept these light, and above depth, achilles feel ok

Hip Abduction Machine 2x50
85, 85

Hyper Extensions 3x10 BW

Hip Abduction Machine 2x50
145, 145

Bench Assistance

Push press

135 x 5

145 x 5

155 x 5, 5

Dumbbell rows (w/ straps)

162 x 8

172 x 8

182 x 8 -PR

Tricep death

135 x full

155 x partial

165 x partial

Stability bench

30lb dumbbell+10lb plate x 8, 8, 8

Shoulders already sore from these.

Finished with 3 sets of hammer curls

3.4.11--Press

Push Press (cleaning bar first):

95 x 5

115 x 5 x 3

T-bar Rows:

worked up to 190 x 3

Triceps death (chest to + sides of yoga block, 20 reps total):

115 x 3

Cable Rows on the machine with 2 handles

100 x 10

120 x 10 x 2

3.3.11--Deadlift

Deadlift:

285 x 5

315 x 5

no chalk, so I used straps instead

Rack Pulls:

355 x 3

365 x 3

385 x 3 x 2

Cybex Eagle Glute Machine

Plyos

Deadlift 5

Deadlift:

545 x 5

605 x 5 @ 9

I'm glad this is a regular feat now.

Deadlift off blocks:

495 x 3, 3, 3 @ 9?

Man, these are hard. It feels like my lower back is going to explode when I do these. Also, I'm doing them conventional right at the knees in order to simulate where my sticking point is at.

Lunges:

185 x 5, 5, 5, 5, 4 + injury.

on my last rep, i felt 3 quick pops right under the top of my right hip bone. No sharp pain, but very uncomfortable. Things are still sore and tender, but not very painful. I'm not sure what I did, but I get the feeling that I was lucky and if I tweak it wrong in the next few days, i will probably mess it up seriously.

So i stopped after lunges, took some vitamin I and iced it.

Luke 3-4-11 Press

Push Press (cleaning bar first)

115 x 5

125 x 5

135 x 5 PR

135 x 3 + 2

T-bar Rows

worked up to 220 x 3

Triceps death (chest to sides of yoga block, 20 reps total)

135

145

145

Cable Rows on the machine with 2 handles

140 x 10

160 x 10

180 x 10

200 x 10

3/4 Press

Press:
90x5
110x5, 5
120x5, 5, 5, 5

BTN Press:
90x10
100x8
110x5, 5
120x5 PR
110x5

Bench:
135x5
165x5
185x5
205x5
225x3 (hard)

Pressing in front kinda felt weak today, so I went hard on the BTN presses. Hit a nice PR, and totally exhausted my delts and triceps. Benching was super difficult afterwards. May even substitute flat bench for some DB work occasionally since the focus of this next quarter will be on my overhead.

Luke 3-3-11 Deadlift

Deadlift

315 x 5 @ 8+

365 x 5 @ 9-

no chalk, no problems. still sore from squats

Rack Pulls from lowest setting in squat rack, a little below knees while standing, although I think I set up with my legs not fully extended so my knees were under the bar.

405 x 3

435 x 3

455 x 3 @ 9

475 x 3 @ 10 PR grip started to fail on last rep, but not too heavy on legs

sore in right trap after these

Cybex Eagle Glute Machine- because lunges were busy

stack x 10 per leg x 3 sets x no big deal

Plyos

Seated Box Jumps

Box Jumps

Step Up Box Jumps

and then I tried to grab rim and I got it and hung my first try. I made it to the callouses on my hand, at thetop of my palm. Fatigue set in after first attempt however.

Maxwell 3/3 Deadlifts

Deadz

325x5

345x5

365x5

Grip is a big issue, but I wasn't using chalk, so =S

Raque Pulls

365x3 3 sets, 385x3, 405x3

Again, grip is the issue, but these'll help if anything will.

Lunges

135x5

145x5 2 sets

155x5

Zercher Squats

135x8

155x8

175x8

185x8

Deadlift

Deadlift Rawz-
135x10
225x5
315x3
405x1
455x5@7
475x5@8.5

Went Moderately light this deadlift session to play it safe with the CNS, ive been realllllly tired this week, maybe because of suit/shirt work i dont really know.
I Felt like I could have hit 500x5 today, but I'm saving the close to ME for the triplez

Rack Pulls, Below Knees-
500x3
515x3
535x3@9

Lunges-
135x10
155x10
185x10
205x10
225x10

Don't understand this one, 185x10 was really hard as like 1 1/2 months ago, and 225x10 was easy...

Leg Press, Abs, Stretching

Lower Back/Deadilift Assistance 3/3/2011

Low Box Squats
315 x 5
315 x 5
315 x 5
315 x 5
Did not think these were gonna feel that hard.

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

Banded Hyper Extensions w/ 2 Blues, 2 Greens & 2 Purples
4 sets of 10 reps
Felt crazy light-headed after each set

CYBEX EAGLE GLUTE MACHINE
3 sets of 10 reps per leg

Ball Rotations
3 sets of 20

PNF Stretching

Good workout for assistance work. I wish I could have deadlifted but there was no was that was gonna happen.

Deadlifts

Deadlifts...RRRRRRAW

375 x 5 @9

385 x 5 @9

These didn't feel good. After doing so much suited deadlifting I almost forgot how to setup for raw deads since my setup is different for suited deads.

Block pulls (weight stacked on a 50kg plate, 45lb bumper, and 25lb bumper)

375 x 3

385 x 3

395 x 3

These were set up right below my knee which I think is exactly where the bar slows down in my deadlift. The bar moves sooooooo slowly as I pick it up off of the blocks. Definitely need to get stronger here. Pretty gassed after these.

Zercher squats

135 x 8

185 x 8, 8

Lunges

135 x 5 per leg

165 x 5

185 x 5

Finished with 3 sets of ball rotations and stretching.

The back of my right shoulder hurts I think from a combination of the block pulls, deadlifting for the first time in a while, heavy shrugs earlier this week, and failing on multiple sets on squat and bench day. I was a little too anxious with the heavier weights this week getting back into this training cycle post-meet so I shouldn't be complaining. Anyways, tonight I will clean the sand out of my vag and tomorrow will do some heavy dumbbell rows.

Man what

Deadlift

355 x 5

365 x 3

Pissed me off since I've done 405 x 3 but couldn't do 365 x 5. That ain't make no sense

Rack pull

405 x 3

405 x 3 x 2 (off 100 plate)

Instead of going heavier I decided to go taller.

Lunges

145 x 5

155 x 5 x 3

165 x 5

Zercher squat

135 x 8

155 x 8

175 x 8

3/3 Squat

Squat:
135x5
185x5
225x5
255x5
275x3
295x3
315x3, 3

Front Squat:
Failing Miserably

Rows:
155x5
205x5, 5
225x5, 5
245x5
265x5 PR

Pulldowns:
6 sets

Stuff happened. Working on my work capacity.

3/03/2011 Deadlift

Deadlift
3x5 at 225 lbs (80.4% max)

Rack Pulls
2x5 at 275 lbs
1x5 at 295 lbs
1x5 at 315 lbs

Lunges
2x5 at 95 lbs
3x5 at 105 lbs

Zercher Squat
3x8 at 95 lbs

Weighted Pullups. Wednesday, 3/2/11.

Weighted Pullups (Medium/Wide Hammer Grip) 3x5
-> all BW + 25 lbs

Weighted Pullups (close Hammer Grip) 3x5
BW + 30 lbs
BW + 35 lbs
BW + 40 lbs

Shrug Machine (seated) 2x5, 3x20
-> heavy sets with 3 plates each side
-> light sets with 1 plate + 35 lbs each side (closed palm grip)

Biceps
-> all open grip
-> first set: 70 lb bar x 7+f -> 60 bar x 2+f -> 40 bar x 11 reps
-> second set: 60 lb bar x 7+f -> 40 bar x 6+f -> 30 bar x 7+2f reps

Face Pulls 4x12
-> all 80lbs, with hammer grip, with individual handles machine

Forearm Grip Holds (on shrug machine)
-> 3 sets x (6-9 sec.) with 3 plates on each side

5 rep Bench. Tuesday, 3/1/11.

*** FIRST DAY BACK TO BARBELL BENCHING IN ABOUT 2 MONTHS. I AM SURPRISED THAT I HAVE NOT LOST MUCH STRENGTH. THE PAST 6 WEEKS I HAVE ONLY BEEN DOING UPPER BODY MACHINES FOR MOSTLY HIGHER REPS. I DID GAIN 3 POUNDS IN THE PAST 4.5 WEEKS THOUGH. BODY WEIGHT BACK UP TO 141 - SAME AS MY SUMMER B.W. P.R. WHICH IS GREAT!! ***

Bench 5x5 (touch & go)
135
135
135
135
140

3-Board Bench 4x5
145
145
145
145

Paused Bench 3 x 3 @ (3 sec.)
135 (tough)
120
125

Ab Wheel 4x10
-> all BW + resistance

*** WEIGH-IN: 141 LBS (ties old summer PR, I haven't weighed this much since then) ***

Bench

3/1/11

Bench

205 x 5

215 x 5

225 x 4 + 1 fail (I flared too early and had no driving power)

205 x 5 with press calls

3.5 Board Press

235 x 5

245 x 4

235 x 5

Dumbbell Bench

70's x 6

75's x 6 x 2

I was pretty tired at this point, the weight didn't feel heavy at all, my shoulders were just shot at this point.

Wide-Grip Pullups + Shrugs + Abs + PNF

RETURN OF STRENGTH TRAINING. Upper Back. Sunday 2/27/11.

*** I'M BACK TO UPPER BODY STRENGTH TRAINING. ACHILLES TENDONS ARE FEELING GOOD. FOR THE PAST 2 WEEKS, I'VE BEEN DOING SOME LIGHT LEG MACHINE WORK. OVERALL I THINK I TOOK 6 WEEKS OFF LOWER BODY TRAINING. ***

Pullups (BW)
-> one all-out set of 20 reps Body weight --> P.R.!!!!!!

Weighted Pullups 3x5
-> all BW + 25 lbs

Weighted Pullups (semi-open grip) 3x5
-> all BW + 25 lbs

Face Pulls 4x12
-> all at 85 lbs

Shrug Machine (seated) 2x7, 3x20
-> 2.5 plates each side, 2 plates + 35 each side, then rest at 1.5 plates each side

Biceps
-> inner open grip with 60lb bar, then immediately to reverse grip with 40lb bar, then outer open grip with 25lb bar
-> first set: 8, 12, 13 reps
-> second set: 6+f, 10, 19+f reps

Forearm Wrist Flips
-> palms up till failure, then immediately after with palms down till failure (on straight bar with machine)
-> first set: 120x20 -> 120x20
-> second set: 120x18+2f -> 120x15+5f

Starting 5x5 with maxes:
Squat: 315
Bench: 175
Deadlift: 445

Monday 2/25/2011

Squat
135 x 5
165 x 5
195 x 5
225 x 5
260 x 5

Bench
95 x 5
115 x 5
125 x 5
145 x 5

I guess I only did 4 sets. Oops. The one I skipped was the lowest weight.

Row
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5 All strict

---

2/27/2011

Squat
135 x 5
165 x 5
195 x 5
195 x 5

Incline
85 x 5
105 x 5
115 x 5
135 x 5

Deadlift
225 x 5
275 x 5
335 x 5
365 x 5

---

March 1 2010, Week 1 Day 3

Squat
135 x 5
165 x 5
195 x 5
225 x 5
265 x 3
195 x 8

Bench
95 x 5
115 x 5
125 x 5
145 x 3
115 x 8

Row
95 x 5
115 x 5
135 x 5
155 x 5
180 x 3
135 x 8

Pullups neutral grip
BW x 6,6,4

-superset w/-

Dips
BW x 10,10,8

---

I need to add abs

Maxwell 2/28-3/1 Squat-Bench

Squat

235x5

245x5

255x5

265x5

275x5

Lovely.

Leg Press

4 sets of 4 plates (each side)x8

Seriously, how the ***************************** does weight work on this machine?

Front Squats

135x5

155x5

165x5

175x5

Bench

185x5

195x5

200x5

200x5

205x5

Also lovely.

Bored Press

195x5

205x5<-didn't let it sink at all, so...

195x4<- sadness, sorrow, and depression

185x5

Paws Bench

155x3

175x2 <-more of ^

165x3 2 sets

Pull-Ups 7-6-5-4

Shrug Machine 3platesx8, 2 sets of 3plates&quarterx8

Again, how do you judge weight on that thing?

Luke 3-1-11 Bench

Bench

165 x 8

170 x 8

175 x 8

180 x 7+fail

175 x 4 super slow each rep

Decline Bench

175 x 5

185 x 5

195 x 5 @ 10

185 x 5

185 x 5

Dumbbell Bench

50's x 12

65's x 10

70's x 5 + made eye contact with greg and failed

Barbell Shrugs

315 x 15

365 x 15

405 x 15

455 x 12

495 x 8

Wide Grip Pull Ups

BW x 15, 12, 12

Abs

Bench Day 3/1/2011

Shirted Bench (2-Board)
255 x 3
265 x 3
275 x 3
285 x 3
295 x 3

Pause Bench
185 x 3
205 x 2
195 x 3

Skull Crushers
80lbs x 12; 3 sets

Supersetted with Neutral Grip Pull Ups
x20, x15, x12

Chest Supported Rows
4 plates x 8
4 plates + Qtr x 5
4 plates + Qtr x 5

GHR Abs
3 sets of 12

PNF Stretching

3/1/11 Bench

Bench:

145 x 5

155 x 5

165 x 5

170 x 5 (PR)

175 x 4 (Lost tightness/arch after the fourth, failed the fifth)

Board Press:

165 x 5

175 x5

180x 5

185 x 5

Dumbbell Bench:

65 x 5

70 x 5

70 x 5

Shrugs:

315 x F

365 x F

405 x F

Pull-ups:

16, 14, 12

GHR Abs, PNF

Bench. RAW.

Bench (brief pause)

165 x 5

175 x 5

185 x 5

185 x 4+1fail at the top

175 x 5

Yoga board press (3.5 board)

185 x 5

205 x 5

215 x 4+1fail at the top

225 x 2+1fail

Probably a little too much failure this early in the cycle, but whatever. 5 reps is a lot.

3 second pause bench

155 x 3

165 x 3, 3

Barbell shrugs (chalked up nicely)

405 x 15

455 x 12

505 x 10

545 x 6 -PR

Wide grip pullups

BW x 18, 10, 9

Finished with 3 sets of GHR abs and PNF stretching (thanks Greg <3333333333333<=8)

Shirted Bench

bench-
barx10
135x10
185x5
225x3
Add super Katana shirt
3 Board 275x3
2 board 315x3
2 Board 335x3
2 Board 335x3@8.5
2 Board 335x3@9.5

Raw Pause bench
255x3,3,3

Pullups
5x10

Shrugs
up to 6 platesx7

Abs, stretching

Need to work on hitting higher and keeping head on bench.
benching in a shirt fucking hurts.

Branch press

Bench

155 x 5

165 x 5 x 2

170 x 5 x 2

2 Board press

165 x 5

175 x 5

165 x 5

175 x 5

Pause bench (3 sec)

155 x 3 x 4

Pull ups

BW x 15 x 4

machine shrugs superset

3.1.11--Bench

Wow, it's already March.

Bench Press:
140x5
145x5
155x5
160x5
165x4+f (I can do it, I just got out of the groove)

Decline Bench:
First time doing this
45x5
95x5
135x5x2
155x5
165x5

Pause Bench (3 second pause):
145x3x3

Shrugs supersetted with pull ups

Bench 5

Bench:

275 x 5, 5, 5, 5, 5 @ 9+

My pecs are still feeling very iffy at the moment, so I stayed light. It feels very loose at the bottom of almost all of my benches, but I don't know what's changed.

3(+) -board:

365 x 5

385 x 4 + 1f, 5

405 x 3 + 1f

I just really wanted to hit 405 on these to overload the triceps.

Pause Bench:

255 x 3, 3, 3 @ 3 seconds

Very tough. Lower than usual, but not pec soreness by this point.

Shrugs:

up to 6 plates

Finished with pull ups, ghr abs, and pnf hamstringss

3/1 Press

Standing Press:
95x5
115x5
135x5, 5, 3

Standing BTN Press:
75x10, 10, 10, 8

Bench:
135x5
165x5
185x5
205x5
225x5
185x10, 9, 8, 8

Curls w/45's

A pretty good first session of my new cycle. The standing presses are the focus of next quarter - trying to get my overhead to a respectable level. The BTN presses felt good on my delts and triceps so those are definitely a keeper.

3/01/2011 Bench

Bench
1x5 at 130 lbs (76.5% max)
1x5 at 135 lbs (79.4% max)
2x5 at 140 lbs (82.4% max)
1x4 at 145 lbs (85.3% max)

Decline Bench
4x5 at 115 lbs

Dumbbell Press
4x10 at 30 lbs per arm

Wide Grip Pull-ups
4x6

Shrugs
4x5 at 225 lbs

This is how I'm going to develop carpal tunnel

Squat
255 x 5 x 2 (or 3?)
265 x 5
255 x 5
Tried to go extra low bar for the first 3 sets. Felt kind of lighter on the legs but really weird everywhere else, especially the wrists. Not sure if it's a worthwhile time investment. Pretty disappointed because I've done 275 x 5 x 3 at least one time in training.

Front squat
145 x 5
155 x 5
165 x 5
175 x 5
These were the least painful on my back, most painful on my wrists front squats I have ever done.

CYBEX EAGLE GLUTE MACHINE

Luke 2-28-11 Squat

Squat

275 x 5

295 x 5

315 x 5

325 x 5 @ 9

335 x 5 @ 9 PR

Band Lightened Squats- Purples from top

365 x 3

385 x 3

405 x 3

weight was easy, but I had some setup issues

Front Squats

135 x 6, 6, 8

hurt fingers, but used good form

Foam Roller Transversus

Box jumps and stuff

2.28.11--Squat

Squat:
215x5
225x5
235x5x2
245x5

Band Assisted Squats (purples):
275x3
305x3
315x3

Leg Presses supersetted with stretching:
3 sets

Foam Roller Transversus

Various Plyos

Ryan Squats 2/28/11

Squats-
225 x5
245 x5
265 x5x2
275 x3+fail

Band-Resisted Squats w/ blue/purple
185 x3
205 x3
215 x3
205 x3

Leg Press x10
4 plates
5 plates x2

Box Jumps, Abs

Squat

I ran the 8-mile Spartan race on saturday in 40 degree weather and sleet. It was a muddy run up a mountain. and down the mountain. and then back up the mountain... Upon finishing, all i wanted to do was eat and then sleep for a day, which made for an exciting weekend. I figured squats would be lower today since I could barely walk on Sunday.

Squat:

405 x 5, 5 @ 10
425 x 5, 5 @ 10
435 x 5 @ 10

Horribly gassed. My calves were on fire. Also dead.

Band-resisted Squat:
used greens
225 x 3
275 x 3
315 x 3
335 x 3

zzzzz.

Leg Press:
5 plates x 10
6 plates x 10, 10

Finished with foam roller transversus and some lame box jumps.

Everything was dead, but that was expected.

Squat

2/28/11

Suited Squat

275, 275, 285, 295 suited PR x 5

Band-Lightened Squat

345 x 3 x 4

Front Squat

135 x 7 x 4

Foam roller transversus, box jumps

Squat Day

Squat:
215x5
225x5
235x5
245x5
245x3 + 245 GMx1

Band Lightened Squat:
285 x5
315x5
315x5
315x5

Leg Press:
315 x8 x5

Foam Roller Abs
Lots

Box Jumps
high box x8 x3

2/28/11