Ryan Bench Assist 4/30/11

Bench-
this is recovery week four of eight
95 x10x4
nothing in my should which is good

Bent over rows-
135 x8
185 x8
225 x8
255 x8

DB Bench-
40's x12
50's x15x2

Cable Rows-
230 x8x3

Incline Curls w/ 30's-
12,10,8,6

GPP-
Farmers walk w/ bar +50lbs
6 runs supper set stadium runs x1, x2, x3x4 (first was one lap, second was 2, rest were 3 laps)

maxwell 4/29 Bench Assistance

Strict Press

135x4

140x4

145x4

150x3 didn't go for 4th

Dumbbell Bench

60x8, 8

65x7, 7

Weighted Pullups

0x5

5x5

10x5 2 sets

T-bar Rows

170x8 4 sets

Cable Rows

140x10

150x10 3 sets

Bench Assistance

Standing press

115 x 4

125 x 4

135 x 4

145 x 4

This went much better than last week.

Barbell rows

225 x 8

245 x 8, 8

255 x 8

Flat Dumbbell bench

65s x 8

70s x 8

75s x 8, 8 (PR)

Cable rows

220 x 10, 10, 10

Finished with some incline biceps.

From Thursday

Deadlift (conventional)
355 x 5 @ 8
355 x 4 x 2 @ 9-

I didn't fail either of the sets, just stopped. Everyone was telling me my form basically made it look like I stiff-legged every rep, but the one set I tried to fix it and people told me it looked ok felt terrible.

SS box squats
170 x 5
190 x 5 x 2

170 x 5

Might be cheating on these, not sure

Deficit deadlifts (off blue and yellow)
275 x 5 x 2

295 x 5

Kettlebell pull throughs,

35 x 20 x 3

banded abs superset

Homo thug pull ups

OHP

Strict OHP
Barx20
95x5
135x2
155x1
185x5 @ 10+ PR+10lbs
95x10,10,10,10,10

Chest supported rows
2plate+25
5x10

Tricep pushdown
2x20

Rear delt fly
2x20

PNF

Every week my pressing form is getting a lot better. This week it felt amazing. I'm really looking forward to OHP every week.

Bench Assistance. Friday, 4/29/11.

**** (LEFT WRIST STILL BOTHERING ME SOMEWHAT FROM THE MINOR STRAIN WHEN I TWEAKED IT WHILE DUMBBELL BENCHING LAST FRIDAY ... PRESSING TODAY FELT ALRIGHT THOUGH) ****

Shoulder Press 4x4
85, 95, 95, 95

Dumbbell Bench 4x8
50s, 50s, 50s, 50s
-> (left wrist feeling alright)

Rolling Tricep Extensions
22.5s x 8, 22.5s x 7, 22.5s x 13 (w/ rests on shoulders)

... (then a mini body building session, I'll be honest haha) ...

Assisted Dips
-> all w/ level "8" of assistance:
27 reps + f, 19 reps + f, 15 reps + f

Halbert Raises
-> all/ 12s:
(first on low incline): 20 reps + f, 16 reps + f
(then on steeper incline): 11 reps + f, 10 reps + f

Rear Delt Flys
-> all while laying on bench
(w/ elbows bench slightly): 12s x 8, 12s x 10+f, 12s x 10+f
(w/ straight arms): 5s x 21+f, 5s x 17+f

Seated Upward Shoulder Raises
12s x 12+f, 12s x 9+f, 12s x 8+f

Incline Flys
12s x 16+f, 12s x 12+f, 12s x 11+f

Seated Lateral Raises
12s x 6+f, 12s x 5+f, 12s x 5+f

**** (DID WARM-UP & STRETCHING + COOL-DOWN) ****

Deadlift + Bench Assistance

Deadlift:

335 x 5 @8-

365 x 5 @ 8

I wanted to leave one in the tank so I stopped. Thinking back this was too easy and I probably should have done another. I'll go big on our triples, though.

Safety Bar Squats:

205 x 5

245 x 5

245 x 5

265 x 3

Too tired to finish this set.

Ultra-wide Deadlift:

225 x 8 x 3

Banded Hypers, Bridges, PNF

Standing Press:

115 x 4

125 x 4

135 x 4

140 x 2

Dumbbell Bench:

55s x 8

65s x 8

70s x 8

75s x 6

Weighted Pull-ups:

10lbs x 5

25lbs x 5

35lbs x 4.5

45lbs x 2

T-bar Rows:

100lbs x 5

125 x 8

145 x 8

170 x 8

195 x 8

Cable Rows:

150 x 10

160 x 10

170 x 10

180 x 10

Ab Wheel

4/29 Assistance

Seated Press:
135x4
155x4
165x3 PR
145x4

DB Bench:
55x8
65x8
75x8, 8
55x12

CSR
DB Rows
Curls + Extensions

Man, are my traps sore from yesterday. The strange thing about those crazy sore traps is that they make overhead pressing feel awesome. The Chest Supported Rows feel like they are really building up my mid-back strength, which is something I have lacked in the past.

Weighted Pullup PR. Thursday, 4/28/11.

Weighted Pullups
BW+80 x 1 --> P.R.!!!!
BW+70 x 1
BW+70 x 1
BW+45 x 4
BW+45 x 3

One Arm Rows 5x5 ea
65db, 80db, 80db, 80db, 80db

Seated Hammer Curls
27.5s x10, 27.5s x7+f, 27.5s x6+f

Weighted Sit-Ups 3x3
-> all BW+25

(Light) One Legged Calf Press 3x20 ea
-> all w/ only 60 lbs
(mild pain /warming or burning sensation in achilles tendons)

**** (ACHILLES TENDONS BEEN HURTING SOMEWHAT OVER PAST FEW DAYS SINCE THE LIGHT HANG CLEANS ON MONDAY) ... I HAVE BEEN ICING AND TAKING IBUPROFEN) ****

Return of the Scalene 4/29

Deadlift (Sumo)
405 x 5 at 8
445 x 5 at 9
465 x 4 + f PR f;ljsdng;lasng lkjanga;lsgna;gansg;jabnsgkadsjbfdkfjh;oi;roweiqt

I was too pissed about how slow I pulled the 5th rep that I just dropped it instead of trying to hitch it. 445 felt easy and I would have felt like a sandbagger if I didn't try 465. Oh well. Sumo feels nice though :)

SS Box Squats
220 x 5
260 x 5
260 x 5

Ultra Wide Sumo Deadlifts
355 x 5
355 x 5
355 x 5

Supersetted 35lb kettle bell pull thrus w/ supermans
3 sets of 30 / 3 sets of 10

Deadlift

Deadlift

425 x 4+1fail (PR)

Before today my PR was 405x4 in suit bottoms, so this was a little greedy. My mentality of trying to PR every workout is starting to work against me as my form is taking a toll.

SSB box squats

172 x 8

222 x 5, 5, 5 all @10

I have a weakass core.

Deficit deads

315 x 5

335 x 5

345 x 5

I need to work on consciously engaging my hips/glutes at the right time instead of just pulling the weight up every time with my back.

Finished with 2 sets of hypers (w/ green band), 3 sets of ball bridges, and hamstring stretching.

Deadlift

Deadlift-
135x5
225x5
315x3
405x1
455x1
500x5 PR +25lbs



SSB Box Squatz-
172x5
262x5
282x5
312x5
332x5 @ 9-

Deficit Deadlift Off 45's
335x5
345x5
355x5

Got really really low, hammys were sore

Banded Hypers w/ greens
2x30

Balls abs, PNF, WIN

Deadlift 4-28-11

Lots of personal problems, not a good day for lifting

Deadlifts

255 x 5 x 3 @8

SS Box Squats

172 x 5 x 3 @8

182 x 5 x 1 @9

Deficit DL off 35

185 x 5 x 2 @7

225 x 5 x 1 @8

left to study for midterm

Deadlift 5

Deadlift:

645 x 5 @ 9+/10- (+12 PR? i dunno)

my raw work is coming along. Had a near-misload with 635 but Scott saved me.

SS-Bar Box Squat:

262 x 5

332 x 5

372 x 5

402 x 5 @ 8+

I wasn't sure how this bar would feel (and how the lower back would feel), so I went light to start. Not too shabby though.

Ultra-wide deadlifts:

225 x 10, 10, 10

Ughhh, these were exhausting. I probably could have done more, but my hips and adductors were screaming at me during the sets.

Finished with 2 sets of banded hypers (greens) and ball bridges.

Ryan Deadlift 4/29/11

Deadlift-
365 x1
425 x5



SSB Box Squats-
(thought the bar was 65, but turns out it's 83, so I had to readjust my numbers)
175 x5
225 x5x2
235 x5

Deficit-
335 x5x2
365 x5

Abs

4.28.11--The Deadlift Day from Hell

Luke had urged me to go to the 6:30 group. I decided to eat a slightly later dinner, watch the Lakers knock off the Hornets to advance to the second round, and watch some of the NFL Draft. Big mistake.

I get to the 8:00 group and see that they are not on the platform. No big deal. We start warming up on the half squat rack, while waiting for the platform. The 8:00 group was slow to load weights and too damn focused on the platform instead of lifting weight. Didn't get on the platform until 8:45. This left me fairly miffed, as I just wanted to go to the Bear Cave to do the SS Bar and finish up the workout there. In fact, I suggested that We should have done the entire workout in the Bear Cave, but that was met with hostility.

Deadlift:
warmups
315x5@10-
335x5@10 PR

So then we have to wait for Vit and Nick to go all the way to the Bear Cave to get the SS Bar and bring it to the Wooden Center for our Low Box Squats. Well, this endeavor took about a half hour.

SS Bar Low Box Squats:
72x5
162x8 (because Vit told me we were doing sets of 8, not 5)
162x5

I supersetted these with banded hypers to save time, but this ended up taking a lot out of me.

Well, the clock struck 10:00 and all I had done was that, but I wasn't going to stick around and tolerate the 8:00 group's incompetence any longer. So I left.

No hard feelings guys, but today was an embarrassment.

Deadlift 5

4/28/11

Deadlift

355 x 5 (20lb PR)

385 x 2 + FAIL FAIL FAIL FAIL FAIL FAIL FAIL FAIL FAIL FAIL

365 x 5 (30lb PR)

My suited PR is 405 x 4. My last 5 rep unsuited DL must have been Sept. 23 and was 335. Last time (Sept. 30) I hit 365 I failed on the 3rd rep. I guess this is progress but still pretty pissed about missing 385.

Safety Squat Bar Box Squats

170lbs x 5 x 5 (these were awesome, love it)

Kettlebell pull throughs, Abs, Tricep Rehab

Luke 4-28-11 Deadlift: The rise and fall of the safety squat bar

Deadlift

355 x 5 @ 8+

385 x 5 @ 9+ PR

405 x 5 @ 9+ PR

SS low box squat

180 x 5

220 x 5 x 3

Ultra Wide Sumo Deadlift

225 x 8

275 x 8 tore the shit out of my shins on this set

275 x 8 started bleeding on the bar on this set

295 x 8 PR

Kettlebell Pull throughs

35 x 20 x 3

superman abs roller

4/28 Deadlift

Sumo Deadlift:
135x5
225x5
265x5
315x5
335x5
355x5 PR?

SSB Box Squat:
170x5
190x5
210x5
220x5, 5

SSB Good Mornings
Farmer's Walks (around the track - 3 drops)

A wonderful day of Safety Squatting.

Deadlift 04-28-11

Deadlift(conventional)
195 x 5
205 x 5
225 x 5

Box Squats
135 x 5
135 x 5
155 x 5

Bodyweight: 168 lbs
felt so out of it -_-

Deadlift
Warmed up with a mix of sumo and conventional
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
355 x 4 (Missed the lockout on the last one)

These were all done beltless and sumo
Lots of random singles with 255 conventional, then one with 355, also beltless. Pretty good form. My DL feels decent lately.
I'm not switching to sumo or anything. I just wanted to try it.

SSB Box Squat
First time doing these
1 plate x 4 sets x 5
These were hard but I'm not sure why.

Deficit Deadlift
185 x 5
225 x 5
275 x 5
3 plates next time.

Farmer's Walk
Another first for me

These were awesome

2 plates on each handle

Maxwell 4/28 Deadlifts

Deadlifts

345x5

365x5

375x5 <-10lb PR

Form was godawful on the last one, but I got it up, so fuck it.

Safety Squats

172x5

192x5 2 sets

182x5 3 sets

Fun fun fun fun!

Deficit Deadlifts

225x5 4 sets

Farmer's Walks

Plate on each side (??? pounds) x3 walks, about 50 feet round trip

Not taking care of myself

Squat

265 x 3

275 x 3

285 x 3 x 2

285 x 2+f

I'm starting to use knees out as a tool to get the correct leverage. As in I start the ascent knees in, then goe out to push myself past the sticking point. Maybe should fix this.

Box squat

225 x 5 x 5

Pause squat

no

Hang cleans

Bench

175 x 3 x 3

155 x 3

165 x 3

Incline bench

135 x 8

145 x 6

135 x 8 x 2

Dips

BW x 15

BW+10 x 12

BW+25 x 10

BW+45 x 8

Chin ups,

BW x 15

BW+10 x 12

BW+25 x 6

BW+45 x 5

machine shrugs superset

Bench 3 Cycle 1

4/26/11

Bench

225 x 3 x 2 @ 8

235 x 3 @ 9+

245 x 3 @ 10- (PR)

3 Board Press

235 x 3 x 5 @ 8-

Incline Dumbbell Press

55 x 8 x 3

Shrugs, Tricep Rehab

Bench Day 4/26/2011

Bench
195 x 3 @8
205 x 3 @8
215 x 3 @9
225 x 2 @10
225 x 2 @10
I'll admit, this was dumb. But hey, 225 x 4 reps total = PR

2Board
205 x 5
225 x 5
235 x 5 PR?
225 x 5
225 x 5

Close Grip Bench
155 x 8
165 x 8
175 x 5
175 x 4 ELBOWZZZ

Shrugs w/ no straps
315 x 10
405 x 5
455 x 5
475 x 5
495 x 5

Close Grip Pull Ups
x20, x15, x12, x15

GHR Abz

4.26.11--Bench

Bench Press:
165x3@8
175x3@9
185x3@10 PR
185x1+ Terence took the bar on my second rep because he claimed it was coming towards my face because I flared too soon
175x3@10-

2-Board Press:
175x5x5

Incline Barbell Press:
115x8x3

Close Grip Lat Pulls:
130x8
130x6
130x5

Shrugs:
225x10
385x10 (with straps)
405x10 (with straps)

Abs

Bench

Bench (brief pause)

185 x 3 @8

195 x 3 @9

210 x 3 @10 (PR)

205 x 3, 3 both @9+

2-board

185 x 5

195 x 5

205 x 4.9 <--placed bar in the rack early on the last rep

195 x 5

Close grip bench

155 x 5

165 x 5

175 x 5

185 x 4+1fail

Barbell shrugs

455 x 10

495 x 10

545 x 10

585 x 10

605 x 10 (PR)

Pullups

BW x 15, 15, 15, 12

ss'ed w/ 3 sets of GHR abs

Squat and Bench 4-25/4-26 2011

Squats 4-25-11

Squat

185 x 3 x 1 @8

205 x 3 x 2 @9

225 x 3 x 2 @10 (PR)

Band Resisted Squats(Orange)

135 x 3 x 1

155 x 5 x 4

Pause Squats

165 x 3 x 1

175 x 3 x 3

185 x 3 x 1(PR)

Ball reverse hypers

Transversus abs

Box jumps(box is tooooooo low any suggestions??)

Bench 4-26-11

Bench

165 x 3 x 1 @8

170 x 3 x 1 @9

175 x 3 x 2 @10 (PR)

185 x 2 x 1(fail on 3^rd)

2-Board

165 x 5 x 1

175 x 3 x 3

Close grip bench

155 x 5 x 4

Shrugs

275 x 8 x 1

315 x 6 x 1

405 x 6 x 1

Pull ups

8 x 2 BW

45 x 3

ABercrombie & Fitches

Medicine ball abs

Ab roller

Obliques

Bench 3 (really 5)

Bench:

265 x 5

275 x 5, 5, 5, 5 @8+/9-

Less pain than before, but still not comfortable. Kept it light with sets of 5 instead of 3 this week to avoid rushing to heavier weight that might aggravate the joints further.

2-board:

275 x 8, 8, 8, 8 @ 8+

Incline Bench:

135 x 21, 11, 12

Wow. got tired on these fast.

Shrugs:

some sets x some reps.

Chin ups:

20, 15?, 12

ghr abs

Luke 4-26-11 Bench

Bench

195 x 3 @ 8+

210 x 3 @ 10 PR

205 x 2 @ 10-

195 x 3 @ 9

205 x 2+ fail

2 Board Press

195 x 5 @ 9-

205 x 5 @ 10

205 x 5 @ 10

3 board (smaller yoga block than last time)

215 x 4 + fail

Incline Bench

145 x 5

135 x 8

135 x 8

superset with neutral grip lat pulldown

200 x 5

220 x 5

250 x 3 + 200 x 5

Shrugs

405 x 20 x 3

Kneeling Cable Crunches

150 x 20

160 x 20

175 x 20

Maxwell 4/25 Squat and 4/26 Bench

Squat

275x3

285x3

295x3

305x3

295x3

Lovely 20lb PR.

Band-Resisted Squat

185x5

205x5

225x5

235x5 3 sets

Rough

Pause Squat

185x3 2 sets

Some cleans.

Bench

205x3

210x3

215x3

215x3

210x3

Matched my old PR, but last time I only hit it for one triple. This time I hit it for two. Also, no sets at or under 200

Bored Press (Three times as bored)

215x3 5 sets

Close-Grip Bench

165x7, then x5

Shrugs

405x5 (could barely budge it), then 365x8 2 sets

Pull-Ups

10, 7

4/26/2011 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)
1x2 at 155 lbs (91.2% max)

2-Boarded Bench
3x5 at 145 lbs

Incline Bench
3x8 at 95 lbs

Pull-Ups
4x5

Shrugs
4x5 at 225 lbs

Bench Tuesday 04-26-11

Bench
135 x 3,3,3
140 x 3
145 x 3

2 Board Bench
135 x 5
140 x 5,5
145 x 5,5

Incline Bench
95 x 8,6
85 x 7

Shrugs
Pullups/Pulldowns

Abs

Bodyweight: 166 lbs

bench

Ed Coan Week 4
barx20
95x10
135x5
185x1
245x8,8@8.5

Close Grip Bench Press-
215x8,8@8

Incline Bench-
195x8,8 @ 9

Med Grip pullups
x10,10,10,8

Face pulls, abs, stretching

Highlight Reel

Highlight Reel from last few training sessions

Thursday:
335x5 GMOP

Friday:
235x5 CG Pin Press

Monday:
295x3 Squat (still shitty - my hips feel like crap)

Today:
235x3 CG Bench

Squat 3 Cycle 1

4/26/11

Squat

255 x 3 @ 8

265 x 3 @ 8

265 x 3 @ 8+

275 x 3 @ 8+

285 x 3 @ 9 (PR)

Again, hitting PR's just cause I haven't raw squatted in "ever." None of these weights were that taxing/heavy, but I'm trying to work on form. I feel I rarely worry about failing, because if I need to, I'll just forget form and good-morning the weight to the rack. Form was better last week, but last week took a lot out of me and my flexibility suffered.

Band-Resisted Squat purples/oranges

arbitrary weight/reps/sets follows...

205 x 3 unbelted

195 x 5 unbelted

205 x 5 x 3 belted

Pause Squats

205 x 3 @ 3 sec

225 x 3 @ 3 sec

235 x 3 @ 3 sec (PR)

Ball Reverse Hypers

Stop Posting from UCLA Please

We don't know who you are if you're posting under the powerlifting.ucla gmail account.

Thanks

Luke Bench single PR a few weeks ago

Ya I know there's no pause, but milestone achieved

Squat Day 4/25/11

Squats
235 x 5
245 x 5
255 x 5
265 x 5
265 x 5

Band Resisted Squats (oranges)
185 x 5
195 x 5
205 x 5
205 x 5
205 x 4 (Bar slipped down my back too far to recover)

Pause Squat
205 x 5
225 x 5
215 x 5 (225 was too much, finished them but it was bad)

Abs & Ball Hypers

4/25/11 Squats

Haven't posted on the blog in a while...

Squats:

315 x 3

330 x 3

345 x 3

355 x 3

360 x 3

Dirty sets apparently.

Banded-resisted Squats (Greens):

225 x 5

235 x 5

245 x 5

Pause Squats:

245 x 3

265 x 3

275 x 2 + 1 F.

Transversus Abs, Ball Hyperextensions, PNF.

Grueling workout.

A message to all on the blog

Hey guys, there's enough of us on the blog now that it's really hurting my feelings when I hit a PR or post a vid and get no comments. Don't mean to sound like a little bitch, but the team the blogs together lifts big weights together.

Squat

Squat

285 x 3 @8+

295 x 3 @9-

305 x 3 @9

315 x 3 @10-

325 x 2+1 fail

I've developed this tendency to rest my elbows on my knees on my heavy sets. I kinda knew this was happening but Dave called me out on it today. I got only one red light for doing it at the meet in February...but I still need to stop doing it. Here is a video of 345 from our last singles day. I'm clearly resting my elbows on my knees here. I guess I've been cheating on squats for the last 3 months :(

Band-resisted squats (oranges)

205 x 5

215 x 5

225 x 5, 5

Pause squats (3 count)

235 x 3

245 x 3

255 x 3

Finished with 3 sets of foam roller transversus, ball reverse hypers, and calves. Also some hamstring and piriformis stretching.

Squat Day 4/25/2011

Squat
355 x 3 at 8
365 x 3 at 9
375 x 3 at 9
385 x 3 at 9
400 x 3 at 10 15lb PR
Lost balance on 3rd rep. Depth was also questionable (pretty sure 2nd rep was the best one). Strength was there to lock them all out but technique needs work.

Band Resisted Squats
265 x 5 at 10
275 x 5 at 10
295 x 5 at 10

Pause Squat
275 x 3
295 x 3
315 x 3

Finished w/ foam roller transversus, reverse ball hypers and stretching.

Squat 3

Squat:

475 x 3 @ 10

485 x 3 @ 10

495 x 3 @ 9+

505 x 3 @ 10-

515 x 3 @ 10 (+10 PR) (first at parallel, second two well below)

Those first sets always feel rough. 515 was a nice PR considering I hit 519 at the meet for my top single and that was only a few months ago. Also, looking back to the previous 5 x 3 week where i had briefs on, I topped all the sets.

Band-resisted Squat:

275 x 5 (greens)

295 x 5 (greens)

315 x 5, 5 (greens + monster minis)

These mildly irritated my bicep, so I stopped after 4 sets

Pause Leg Press:

4 plates x 3 @ 3 sec

5 plates x 3, 3 @ 3 sec

Easier than last week. I wanted to do pause squats but felt it better to rest the bicep.

Finished with ball reverse hypers and foam roller transversus.

Squats x3 4.25.11

Had lots of trouble hitting depth tonight :( Gotta keep them knees out.

Squats

165x3

175x3x2

185x3x2 (PR)

Band-Resisted Squats with the MONSTER MINI bands (black)

135x5x3

145x5

Pause Squats

145x3

155x3

165x3

Ball Reverse Hypers supset with Transversus Foam Roller Abs

3 sets

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

Squats 3x3. Monday, 4/25/11.

Back Squats 3x3 (belted)
195, 205, 215

Box Squats 3x3 (belted)
185, 185, 185

Band-Resisted Squats 3x6 (belted)
135, 165, 165

Hang Cleans 2x10
95, 95

One-Arm Bent-Over Shrugs 2x30 ea
-> all w/ 135

Bus Drivers
-> (bar+25)x6 each way, (bar+25)x6 each way

**** WEIGH-IN: 141 LBS ****

Squats 4/25

Squatted in the morning before the split was sent out - different sets and reps.

Squats 5x4
150x4
155x4
155x4 (belted here - felt a lot easier)
160x4
165x3

Pause Squats 4x3
135x3x4
(Only about 1 minute recovery b/t sets - running late to go teach barbell class)

Metcon
5 rounds for time:
8 deadlift (135/185)
50 meter sprint
30 ab mat sit ups
15 jumping squats
Time: 10:38

4.25.11--Squat

Squat:
235x3@8
245x3@8
255x3@9
265x3@9+
275x3@10- PR
Had I known 275 was gonna be this easy, I woulda started with 245 and worked up to 285, but based off my current max of 295, thought 275x3 is still pretty damn impressive. I'm ready for the 300 squat club.

Band Resisted Squat (purples tied to a 5lb weighed down by a 50kg):
185x5x2
Then for my next 3 sets, I did my first 3 reps as 3 second band resisted pause squats, next two reps normally, all purple banded.
(185x3 (3 second pause) + 185x2(no pause))x3

Hang Cleans:
75x10
75x11+short pause+75x4 (15 total for this set)
75x10+slightly longer pause) + 75x10 (20 total for this set)

Luke 4-25-11 Squat

Squat

315 x 3 @ 8

335 x 3 @ 8

355 x 3 @ 8+

365 x 3 @ 9- kinda high

375 x 3 @ 9+/10- PR first 2 reps questionable depth

Band Resisted Squat with purples

225 x 5

255 x 5

decided to do band resisted pause squats @ 3 seconds to save time

255 x 5

265 x 5

275 x 5

Hang Cleans

75 x 20

95 x 20 x 2

Plyos

Squat

Squat-
135x10
265x5
345x1
385x3
405x3
425x3(80%) @ 8
* these were all unbelted, with 0 bounce out of the hole, and very low.
I'm trying to keep these controlled and protect my hip, the last set i had 0 pain.

Box squats-
225x10
245x10,10,10

Prowler-
All Laps ~ 2 Min rest in between
155x20 yards
155x20 yard
245x20 yards
245x20 yards
335x20 yard
335x20 yards
155x40 yards low bar

Abs

My best belted full bounce squat was 455x3, so for no bounce/no belt and healthy hip, I'm happy.

4/25/2011 Squat

Squat
1x3 at 225 lbs (81.8% max)
1x3 at 235 lbs (85.5% max)
1x3 at 245 lbs (89.1% max)
1x1 at 255 lbs (92.7% max)
1x3 at 235 lbs (85.5% max)

Pause Squat
1x3 at 155 lbs
1x3 at 165 lbs
1x3 at 175 lbs

Abs

Bench Assistance

Strict Standing OHP-
barx20
95x10
135x1
155x5
165x5
175x5PR@9

DB Bench-
70'sx8
80'sx8
90'sx8
100'sx8
these were really easy i sandbagged them

Ultra wide grip pullups
5x5

Seated Rows
4x15
( teh pump )

Abs and Stretching

So lately I've been avoiding OHP because my shoulders were achy, the last 2 weeks i said F*** it and have done them and my shoulders have never felt this good.

Lonesome Bench Assistance 4.23.11

Military Press

55x5x2

60x5x2

Dumbbell Bench

22.5x8x3

25x8

30x8

Bent-over Rows

60x8 (too easy)

80x8x3

Cable Rows

70x12x2

70x10

60x12

Assisted Pull-ups, GHR Abs

Bench Assistance

Standing press

115 x 5

125 x 5

135 x 4 @10

135 x 3+1fail

I always suck at these for a week or two after switching back from push press.

Dumbbell rows

190 x 8

210 x 6

220 x 5 PR

Flat dumbbell bench

60s x 8

65s x 8

70s x 8, 8

Finished with 3 supersets of GHR abs and barbell curls.

Deadlift Assistance

Completely exhausted by the time I made it to the gym today.

GMoPs:

405 x 5

455 x 5

495 x 5

515 x 5 (+15 PR) @9

I started stumbling around at this point due to lack of sleep so I did two sets of hypers and went home.

Bench 5

Bench:

225 x 5

245 x 5

265 x 5

275 x 5, 5 @ 8

Went really slowly on these to test the waters. Around 265, things started hurting, but since I went lighter, it didn't feel too bad over all.

2-board:

275 x 10, 8, 6

Went for reps instead of weight. I just stopped whenever I felt my biceps get irritated, which saved a lot.

Incline Bench:

138 x 18, 15, 12

I was going for 3 sets of 20, but I was much more gassed than I thought. I guess all that volume earlier did something.

Finished with shrugs, close grip lat pull downs and ab wheel.

Deadlift Assistance

GMOPS (pin 10)

315 x 5

345 x 5

365 x 5 (tried this off pin 9 but the ROM was a little too short)

365 x 5 -back to pin 10

Stiff legged deads

285 x 8

295 x 8

305 x 8

315 x 8

Deficit deads (off 45lb bumper)

275 x 4 x 5

Hyperextensions

BW x 3 x 20

Finished with some ball rotations and hamstring/piriformis stretching.

Bench Assistance. Friday, 4/22/11.

Standing Press 4x5
85, 85, 85, 85

Dumbbell Bench 5x8
50s, 50s, 55s, 55s, 55s (stopped 1 rep short)

Pullover Machine 4x13
-> all w/ plate+quarter each side

Rope Face Pulls 4x13
70, 70, 70, 60

Power Reverse Curls
60x18, 60x9, 60x12

Tricep Pullaparts
80x10
60x20
50x20

Halbert Raises
12.5s x 20, 12.5s x 12, 12.5s x 10

Bench Assistance 4/22/2011

Pin Press
185 x 5 1boardish
195 x 5 1boardish
205 x 4 1 board
215 x 5 2 board
205 x 5 2 board

Dumbbell Bench
75's x 8
75's x 8
85's x 5
85's x 8

Weighted Pull Ups
BW + 25 x 5
BW + 35 x 5
BW + 25 x 5

T-Bar Rows
200 x 8
245 x 8
270 x 8
270 x 8

Cable Rows
4 sets of 10

Sprints at Drake

4/18 Entire Week Workout

Squat

265x5 4 sets

275x5 Luke said it looked easy...

Band-Resisted Squat

225x3 5 sets, but only got 1 on the last one

Pause Squat

185x3

205x3 2 sets

Hang Cleans

3 sets of 7 with yellows on each side

Bench

185x5

195x5

205x5

200x5

195x4

Bored Press

205x5

215x5

225x5 2-3 sets

Close-Grip Bench (was failing on lockout)

165x5 4 sets

Weighted Pull-Ups

3x5 with 10lbs

Shrugs

315x8, 365x8 2 sets

G'Mornin's off Pins

245x5 3-4 sets

Straight-Legged Deadlift

265x8, 2 sets

275x8 1 set

Deficit Deadz

185x5

225x5

275x5 2 sets

1 Short Prowler Push

Military Press

135x5

140x5

135x5 2 sets

Dumbbell Bench

40s x8

50s x8

60s x8

65s x6, 7, 8

Weighted Pullups

3x5 with 10lb

T-Bar Rows

200lbs for 2 sets of 8, then 180 for another 2 sets of 8

Cable Rows

160x10

150x10

140x10

Bench Assist Friday 04-22-11

Pin Press
115 x 5
125 x 5
135 x 5, 3

Dumbbell Shoulders
27.5 lbs: 8,8,8,8

Dumbbell Rows
55 lbs: 8,8,8,8

Wide-Grip Pulldowns
Cable Rows

BodyWeight: 167 lbs

Bench Assist 4-22-11

Military Press

115 x 5 x 4

Dumbbell bench

50 x 8 x 1

55 x 8 x 2

60 x 8 x 1

Pull-ups (didn’t have a weight belt)

6 x 4

Dumbbell rows

100 x 5 x 4

Cable rows

100 x 12 x 2

120 x 12 x 2

Luke 4-22-11 Press

Standing Press

105 x 5 @ 8+

115 x 5 @ 9+

120 x 5 @ 10 PR

115 x 4 @ 10

Dumbbell Bench

65's x 8 x 4 @ 8

Weighted Neutral Grip Pull Ups

BW x 5

BW + 45 x 5

BW + 70 x 5

BW + 90 x 5 @ 10 PR

BW + 115 x 3 PR I can't get all the way up with this weight

Dumbbell Rows

95's x 8, 12, 12 (straps for last 2 sets)

Weekend update

Bench

165 x 5

170 x 5

155 x 5 x 3

Dropped weight to correct my tuck and my wrist position

Foam roller press

165 x 5

175 x 5

185 x 5 x 2

Close grip bench

135 x 5 x 2

145 x 4 +f

135 x 5

Barbell shrugs

Weighted pull ups

GMOPs

345 x 5

365 x 5

385 x 5

405 x 5 @9+ (PR)

345 unbelted ain't shit. 365 and above with belt is terrible

Stiff-legged deadlift

255 x 8 @8

275 x 8 @8

295 x 6 @9

Speed work

Deficit deadlift

275 x 5

285 x 5 x 2

Banded hyperextensions

abs superset

Military press

105 x 5

115 x 5 @ 9+

105 x 5 x 2 @8

Started on 115 too early and grinded the last one, so dropped to an easy 105

Dumbbell bench

60 x 8 x 3

60 x 7

Weighted pullups

BW+25 x 5

BW+35 x 5 x 2

Bent over rows

185 x 10 x 3

Cable rows

180 x 12 x 3

4/22/2011 Bench Assistance

Standing Press
4x5 at 90 lbs

Dumbell Bench
4x8 at 40 lbs per arm

Weighted Pull-Ups
4x5 at +10 lbs

Bent-Over Rows
3x8 at 50 lbs per arm

Cable Rows
4x8 at 80 lbs

4.22.11--Bench

As mentioned in yesterday's post, I made up the 5x5 bench workout today to compensate for missing Tuesday due to a Passover Seder.

Bench Press:
155x5@9
160x5@9+
165x5@10 PR
165x5@10
155x5@9+

Pin Press (pin roughly 1-2 inches off chest):
135x5
145x5
145x3+ out of groove/tired from 5x5

Pull Ups

Machine Shoulder Press (for strength):
40sx10
50sx10
60sx10

DB Shoulder Press (for stability):
25sx8x3

4/21/2011 Deadlift

GMOPs
2x5 at 185 lbs
2x5 at 205 lbs

Stiff-Legged Deadlifts
3x8 at 185 lbs

Deficit Deadlifts
3x5 at 185 lbs

Abs

Deadlift Assistance 4.21.11

GMOPS

165x5

185x5

205x5

225x5

Stiff-legged Deadlifts

165x8

175x8

185x7

Defecit Deadlifts

135x5

155x5

175x4 (lost form)

Banded Hypers

Cable Abs

Deadlift Assist Thursday 04-21-11

GMoP
165 x 5
185 x 5
195 x 5
205 x 5

Stiff-legged Deadlifts
135 x 8
155 x 8
155 x 8

Deficit Deadlift
135 x 5,5
155 x 5,5

Banded Hypers
Cable Abs

Body Weight: 167 lbs

Deadlift Assistance 4/21/2011

GMOPS
315 x 3
365 x 5
405 x 5
455 x 5 10 lb PR
Had to stop here, felt really out of it.

Leg Press
14 Plates x 5
16 Plates x 5
18 Plates x 5
20 Plates x 2 (came down too low and it was a little scary)
18 Plates x 5

Zercher Squats
245 x 5
275 x 5
295 x 5 20 lb PR

Banded Hypers w/ all the bands we had
3 sets of 15

Reverse Crunches
3 sets of 20

Bench

Bench

165 x 5

175 x 5

185 x 5 @8

195 x 5 @10 (PR)

185 x 5 @9

2 board press

175 x 5

185 x 5

195 x 5, 5

Close grip bench

155 x 5

165 x 5

175 x 4+1fail

155 x 5

Barbell shrugs

455 x 12

495 x 10

545 x 10

Lat pulldowns

230 x 8

240 x 8

250 x 6

Skipped abs because I'll be GMOPing tomorrow.

Deadlift Assistance. Thursday, 4/21/11.

Good Mornings Off Pins 4x5 (belted)
225, 225, 225, 225
-> w/ pins a little high

Stiff-Leg Deadlifts 3x8 (belted)
225, 225, 225

Extra Wide Sumo Pulls 3x6 (belted)
225, 225, 225

Weighted Sit-Ups 4x5
-> all w/ 20 db

Shrug Machine
-> all w/ 80 lbs each side
20 reps (closed grip), 20 reps (open grip), 20 reps (closed grip), 20 reps (open grip), 50 reps (regular), 50 reps (facing window)
-> (right elbow joint feeling a little off w/ holding 10 plates on shrugs)

Ryan "Deadlift" 4/21/11

GMoPs-
365 x5
385 x5
425 x5
435 x5

Stiff Legs-
275 x8
295 x8
335 x8
355 x5

Deficit Deadlifts-
285 x5
295 x5x2

So exhausted

Lower assistance

GMoPs off same pins as last time ~ upper abdominals
135x5
225x5
315x5
365x5@7
385x5@7 this was way too easy
425x5@8
455x5@8.5 +50lb PR


455 was around the same, maybe a little harder than the 365x5 I did 2 weeks ago from the same pins
I'm liking good mornings, and I'm still kind of sandbagging them.

Deficit deadlifts from 3" deficit
355(60%) x5,5,5
kept these light, speed pull like. felt GuD

ProwlerPalooza
Went lighter in weight, with 2x the normal lap length, and shorter rest, closest i've EVER come to puking
40 yard laps, w/ 90 lbs on the prowler (160lb total)
6 Laps


followed by transverses abs and massive dry heaves.

Deadlifts 4/21

SHITTIEST DAY EVER. Felt like someone took a sledgehammer to the side of my head.

GMoPs 4x5
135x5
145x5
155x5
145x5

Stiff-Legged Deadlifts
135x8
135x8
Stopped here. Drastic increase & decrease in head elevation made me extremely dizzy.

Deficit Deadlifts
145x5
155x5x3

Cardio N' Shit
Superset - Toes to Bar & KB Swings
Mile Run

PROWLAH
x2 (45 plates on each side)

Deadlifts 4-21-11

Donated plasma and platelets yesterday didn’t feel all that great during the lift

GMOP

185 x 5 x 2

195 x 5 x 1

205 x 5 x 2

Stiff-legs

185 x 8 x 3

Deficits

155 x 8 x 1

185 x 5 x 2

Prowler Push x 1

(Exacerbated the problems I already had so I called it quits for the night)

Luke 4-21-11 Lower Back

GMOPs off pretty high pins

315 x 5 @ 8-

365 x 5 @ 8-

385 x 5 @ 8+

405 x 5 @ 8+ PR

Stiff Legged Deadlift

275 x 5 x 3 @ 8

Ultra Wide Based Deadlift

225 x 8 @ 7

275 x 5 x 3 @ 8

Banded Hamstring Curls

purple x 30 x 4

superset with banded crunches

4.21.11--Squat/Deadlift Assistance

Missed Monday and Tuesday workouts due to Passover Seders. I made up my 5x5 for Squat today and am going to make up the 5x5 for Bench tomorrow.

Squat:
225x5 @8
235x5 @9
245x5 @9+
255x5 @10-
255x5 @10 (last set I was a little high school musical on practically all of them, but whatever)

GMOP:
185x5
225x5
275x5x3
Had a little bit of a re-rack problem on my second to last set...which resulted in me breaking the left pin holder kinda. Whoops.

Stiff Legged Deadlifts:
I was pretty exhausted at this point. Went kinda soft.
185x5x2
205x5

Band Resisted Hamstring Curls and Crunches

Deficit Deadlifts (standing on a 35 plate):
REALLY exhausted at this point.
225x4
Just couldn't really do any more given the volume of the squat workout.

Bench 4-19-11

Bench

155 x 5 x 4

165 x 5 x 1

2-Board (don't really understand why bench and 2-board are the same :/)

155 x 5 x 4

165 x 3 x 1

Close Grip Bench

135 x 5 x 1

145 x 5 x 3

155 x 5 x 1

Wide Grip Pull-ups

8 x 4

Shrugs (broken pinky does not help my grip strength)

275 x 8 x 1

315 x 5 x 3

Ab roller

Weighted sit ups

Bench 4/19/2011

Mad list of personal problems going into this workout
Bench
185 x 5 at 8
205 x 5 at 10
185 x 5 at 9
185 x 5 at 9

3.5 Board
225 x 5
235 x 5
235 x 5
225 x 5

Close Grip & Close Grip Lat Pull Down Superset
175 x 5 / Stack x 8; 3 sets
155 x 6
165 x 6

Rear Delt Machine
3 sets of 10

Bench x5 4.19.11

Kind of getting frustrated with my bench. I still haven't gotten the hang of using "leg drive" yet (bad form?) and I feel like my bench has progressed the least since I've joined. However, I did miss most of the bench assist workouts last quarter due to my injury so I'm hoping to see more progress this quarter. I have a new minor injury in my shoulder but doing some rotator cuff exercises and popping that Vitamin I before the workout helps a lot.

Bench
75x5
85x5x3
90x2 --failed :(

Board Press
95x4x2 (2-ply)
105x3x2 (3-ply)
110x2 (3-ply) failed

Incline Bench (definitely felt these the most)
65x6
55x7x2 (went down to hit 8 reps but still couldn't uggghhhh)

Lat Pulls
80x12
100x8
110x6
100x8

Shrugs, Ab Wheel, Shoulder Rehab

4/18 & 19

4/18

Squat:
135x5
185x5
225x5
245x5
255x5
275x5 (stopped here)

Banded Squat:
135x3
185x3, 3
205x3, 3

Pause Squat

Left b/c I had to go study more for my lab practical.

4/19

Bench:
135x5
165x5
185x5
195x5
205x5, 5
225x4

Yoga Block (Hot Dog):
225x3
245x3
255x3, 3
225x5

Incline
Lat Pulldowns
Shrugs
Etc

Bench 5 Cycle 1

4/19/11

Bench

205 x 5 @ 8

205 x 5 @ 8

215 x 5 @ 8

225 x 5 @ 8+

235 x 3 @ 9+ could've probably hit another rep but didn't want to take any chance of failing

why did I hit such a wall after 225?!?!

This was one of those "tired" days.

3 Board

235 x 5 @ 9

225 x 5 x 4

Close-Grip Bench

155 x 5 x 5 @ 7 but sloppy due to extreme fatigue

Shrugs, Ab Wheel, Tricep Rehabilitation

Bench Tuesday 04-19-11

Bench
115 x 5
125 x 5,5
135 x 5,5

2 Board Bench
145 x 3,3
155 x 3,3,3

Incline Bench
95 x 8,8,8

Lat Pull Downs
Shrugs
Ab Wheel
Shoulder Prehab

Body Weight: 166 lbs (!!)

5x5 Bench. Tuesday, 4/19/11.

Bench 5x5 (touch & go)
145, 145, 145, 135, 135

3-Board Press 5x5
135, 135, 135, 135, 135

Incline Bench 2x5
115, 105
-> left elbow clicking so I stopped early

Weighted Pullups 3x4
BW+45, BW+45, BW+45

One Arm Rows 4x4 ea
70db, 80db, 90db, 80db

Upward Shoulder Raises 3x6
-> explosive up w/ leg drive on way up & controlled negative down
-> all w/ 35 plate

Rear Delt Flys 3x7
-> while laying down on bench
-> all w/ 10s

**** (TODAY WASN'T QUITE THE BENCH SESSION I WAS HOPING FOR. HAD TO DO A LITTLE LESS WEIGHT THAN I SHOULD HAVE BEEN LIFTING JUST TO GET THE WORK IN. I'LL GET IT NEXT TIME.) ****

5x5 Squat. Monday, 4/18/11.

Back Squats 5x5 (belted)
165, 185, 185, 185, 185

Band-Resisted Squats 5x3 (belted)
-> all w/ purples
135, 155, 155, 155, 155

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

Weighted Sit-Ups 1x8, 1x6
-> w/ 17.5 db

One-Arm Bent-Over Shrugs 2x20 ea

Lonely Squat

Missed squats yesterday because of a fever, so I was exiled to a squat rack for an hour and a half by myself :(

Squat

265 x 5 @8

275 x 5 @9-

285 x 5 @9+

295 x 5 @10+ -last couple reps were good-morning'd up

275 x 5 @9

Band-resisted squat (oranges ~ same as purples(?))

185 x 3

205 x 3

225 x 3

235 x 3

245 x 3

Pause squats (3 count)

235 x 3

255 x 3, 3

Finished with 3 sets of ball reverse hypers and 3 sets of ball transversus.

Hip is still a little tight/hurting at the beginning of workouts, but as the weight increases the pain is less noticeable.

Luke Bench 4-19-11

Bench

185 x 5 @ 8+

190 x 5 @ 9

195 x 5 @ 10-

195 x 5 @ 10+ super grinder on last rep 195 x 5 ties PR and I hit it for 2 sets

185 x 5 @ 10-

3.5 Board Press

205 x 5 @ 8+

215 x 5 @ 8+

225 x 5 @ 9 PR

235 x 2 + fail. I failed really fast on that last rep,it felt like I didn't even try

Incline Bench

145 x 5 @ 8

155 x 5 @ 10-

155 x 5 @ 10-

superset with close grip lat pull down

200 x 8

210 x 8

220 x 6

Shrugs

tried some hook grip and double overhand with no straps and had trouble holding it

365 x 17 @ 7 with alternating grip, stopped early because my underhand grip arm's bicep was too bent

Incline Sit Ups

BW x 10 x 3

superset with shoulder stuff like scap push ups

4/19/2011 Bench

Bench
1x5 at 135 lbs
3x5 at 140 lbs
1x4 at 135 lbs

Boarded Bench
1x3 at 135 lbs
1x3 at 145 lbs
2x3 at 155 lbs
1x3 at 145 lbs

Incline Bench
1x5 at 95 lbs
1x5 at 100 lbs
1x5 at 105 lbs
1x4 at 110 lbs

Lat Pull-Downs
4x10 at 100 lbs

Shrugs
4x5 at 225 lbs

Ed Coan W3D1


Bench-
235x8,8 @ 8

Close Grip Bench-
205x8,8

Incline Bench-
185x8,8

Weighted Pullups
BWx5
BW + 10lb x5
BW + 10lb x5
BW + 20lb x5

Ultra wide pullups
BW x 5,5

Chin ups
x5,5

Finished with GHR abs and Shoulder dislocates.

Bench 4/19

Bench 5x5
100x5
100x5
105x5
105x5
105x5

Board Press 5x5
95x5
105x5
110x5
110x4
110x4

Incline Bench 4x5
65x5
75x5
75x5
75x5
These. SUCK.

Squats 4/18/11 Week 1

Squats 5x5
225 x 5
235 x 5
235 x 5
245 x 5
245 x 5

Band Resisted Squat (red and black bands)
185 x 5
185 x 5
195 x 5
205 x3

Pause Squat 3x3 @ 3 seconds
185 x 3
195 x 3
205 x 3

Ball hypers
A bunch

Abs
Some

Shitty Squats 4/19

Had a fever yesterday, so I did my squatting before bench on Tuesday.
Squats felt like shit, but it probably knocked the crap out of whatever virus decided to plague me.

Squats 5x5 - belted
140x5
145x5
145x5
150x5
155x5

On my own, so no access to bands.

Pause Squats 4x3
135x3
135x3
140x3
140x3

Squat Monday 04-18-11

Squat
185 x 5,5
205 x 5,5
185 x 5

Band Resisted Squat
145 x 3
155 x 3
175 x 3
185 x 3,3

Pause Squat
165 x 3,3,3

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

Felt really tired going into this.

Squat:
435 x 5 @ 10-
445 x 5 @ 9
455 x 5 @ 9+
465 x 5 @ 9+
475 x 5 @ 10- (+10 PR? I can't seem to find my last squat 5 where i did decent weight)

That first set is always rough. My brain was fried by the end and i felt like falling asleep.

Band-resisted Squats:
w/ greens
275 x 3, 5, 5, 5

Too gassed on the first set. I pause squatted the last set just to see how that would feel. No difficulties.

Pause Leg Press:
8 plates x 3 @ 3 secs, thrice

My biceps were aching, so I decided to try pausing the leg press. Wow, this is hard. Misael kept yelling at me to pause at the bottom because i kept having the weight sink deeper due to not being able to resist it. I was also really tired.

Did two sets of ball reverse hypers and foam roller tranversus. Couldn't do either well, so i went home.

Luke Squat 4-18-11

Squat

305 x 5 @ 8+

315 x 5 @ 9-

325 x 5 @ 9

335 x 5 @ 9

345 x 5 @ 10- PR by 5 pounds

depth was questionable on some reps

Purple Band Resisted Squats

185 x 5

225 x 5

275 x 3

275 x 3

Pause Squat with 3 second Max count

275 x 3 x 3 these were hard as second secondary lift

Hang Cleans

101 x 10 x 3 tired

Abs and Plyos

Squat 4/18/2011

Squat
315 x 5 at 8
340 x 5 at 8.5
365 x 5 at 9.5 10lb PR
335 x 5 at 10 (this was a mistake, gassed)

Band Resisted Squats with Purples
275 x 3
305 x 3
305 x 3

Pause Squat
305 x 3
305 x 3
275 x 3

Ball Hyperextensions & Foam Roller Transversus superset
3 sets each

Box Jumps
3 sets of 10

PNF

Tired but happy with PR.

No Kyle necessary

Squat

255 x 5 @8

265 x 5 @8

275 x 5 @8+

285 x 5 (PR) @9+

295 x 3 (PR) @9-

Beat last cycle's 285 x 4+Kyle and 295 x 2+Kyle in the same day. The 295 felt alright but I stopped at 3 because I had failed way too much last cycle and didn't want to start this one like that.

Band-resisted squat (orange(!))

225 x 3

235 x 3 x 4

Christ I'm bad out of the hole

Pause squat (3 sec)

245 x 3 x 3

abs and butt

Squats 4-18-11

Squats

185 x 5 x 3

195 x 5 x 1

195 x 3 x 1 (fail due to various factors)

Band Resisted Squats

155 x 5 x 5

Pause Squats

155 x 3 x 3

Ball Reverse Hypers

15 x 3

Transversus Abs

3 sets

Box Jumps

10 x 3

4/18/2011 Squat

Squat
1x5 at 195 lbs (70.9% max)
1x5 at 205 lbs (74.5% max)
3x5 at 215 lbs (78.1% max)

Band-Resisted Squat
1x3 at 135 lbs
1x3 at 145 lbs
1x3 at 155 lbs
1x3 at 165 lbs
1x3 at 175 lbs

Pause Squat
1x3 at 155 lbs
1x3 at 185 lbs
1x3 at 175 lbs

Abs

Dafina Squats 4.18.11

Squats

145x5

155x5x3

165x5 (only belted set, felt the easiest :-/)

Band-resisted squats-black bands aka MONSTER MINIS (just for you, Greg)

95x5 (woops...way too easy)

115x5x2 (unbelted)

135x5x2 (belted)

Pause Squats

135x3x2

145x3

Ball Reverse Hypers

3 sets

Foam Roller Transversus

Maxwell 4/18 Squats

Squat

255x5

265x5 3 sets

275x5

Band-Resisted Squat

185x4

225x3 4 sets, 1 more attempted but failed the 2nd rep

Paws Squat

205x3 3 sets

Hang Cleans

111x6 or 7, 3 sets

Exhausting.

Lower body

Lower Body-

Hip flexor still hurt from Monday Squat PR....
however I discovered Joe Defranco's * Agile 8 * warmup and hip flexibility warm up.
It has helped the stiffness Immensely, the pain is almost gone, however I wasn't going
to Squat today and risk the progress and hurt myself worse, after a deadlift and squat PR in the last 10 days, maybe a lighter week will be good for me to come back strong next week.

Lunges, Per Leg-
135x10 /per leg
185x5 /per leg
225x5 /per leg
245x5 /per leg +20lbs PR

Ultra Wide Box Squats, right below Parallel
225x10,10,10,10

*notes*
-These Felt stronger than last week
-The Box was even lower last week
-My stance was wider than last week
-Focus on keeping knees pushes out.

Prowler Pushes-
Prowler + 180 lbs
20 Yard laps x 6 laps

Transversus abs

Bench Assistance + Vit the Mortal GPP

Push press

155 x 3

165 x 3

175 x 3

185 x 3 (10 lb PR)

Dumbbell rows (w/ straps+belted)

190 x 6

210 x 5, 5

Close grip pin press (pin 13)

185 x 5

195 x 5, 5, 5

Biceps+Triceps to look good for GPP at Sunset.

GPP at Sunset

Despite doing biceps+triceps, I did not look good with the prowler.

2.75 trips with 50lbs w/ ball slams after each set

Quads wouldn't fire during the 3rd trip so I stopped like 2 or 3 times (read personal problems)

After laying down for a while...

3 trips with no weight

My conditioning is pretty bad.

So bad about this

Bench

195 x 1

205 x 1

Grinded hard on the 205 so Dave told me to bag it

Band-lightened bench

185 x 3 x 9

Incline bench

145 x 5

145 x 5

155 x 5

145 x 5

Close grip chin ups

BW x 15 x 4

machine shrugs superset

GMOP

315 x 5 x 3

345 x 5 x 2

Stiff legged deadlift

275 x 5

295 x 5

315 x 5

Banded abs

Push press

135 x 3

145 x 3

155 x 3

150 x 3

Chest supported rows

3 plates x 3 x 2

3 plates and a quarter x 3 x 3

Close-grip pin press

135 x 5

155 x 5 x 2

165 x 5 x 2

tris bis

Cable rows

Maxwell 4/15 Bench Assist

Push Press

155x3

165x3

170x3

Tried for another at 170 but due to concentration/something or other couldn't even do one.

Bent-Over Rows (minor hand issue kept me from going heavy, so...)

185x8 3 sets

195x8

Close-Grip Pin Press

135x5

155x5

165x5 3 sets

Bizzles

One-Armed Dumbbell Curls: 35lb at 10, 7, 6, 5 with lefty, 10, 10, 10, 8 with righty

Trizzles

Overhead One-Armed Tricep Extensions, some sets x some reps at 25lb

Cable Bros

160x5

180x5 2 sets

190x5

Elbows felt funny after the pin presses, so I figured one-armed work would help get them back into shape, and I think it worked!

Luke 4-15-11 Press

Push Press from hang clean

135 x 3

135 x 3

145 x 3

145 x 3

Bent Over Rows

205 x 8

225 x 5

245 x 3

265 x 3

275 x 3 PR

Close Grip Pin Press (bench was lower than last week, same pin)

185 x 5

205 x 5 x 3 the last rep of each set was a grinder

Hammer Curls

35's x 8, 8, 10, 10

Triceps Pushdown

130 x 10

150 x 10 x 2

Cable Row

180 x 8

200 x 8 x 2

Maxwell 4/14 Deadlift

Good mornings off pins
275 x 5
285 x 5
295 x 5 ridiculous back cave-in
275 x 5
275 x 5

Wide stance box squats
245 x 5
255 x 5
265 x 4 failed the fifth
245 x 5
245 x 5

Holy good morning PR's Batman! Now let's see progress on a powerlifting lift.

Bench Assistance 4/15/2011

Push Press
185 x 3
195 x 2 slfknasdgoignrgbegernbe
185 x 4 (PR but wanted to get 5)
185 x 3

Tbar Rows
225 x 3
270 x 3
315 x 3
340 x 3 PR felt hard as fuck
315 x 5 PR

Close Grip Bench w/ 3 board (elbows were hurtin bad)
185 x 5
205 x 5
215 x 5

Biceps & Triceps

Chest Supported Rows
3 plates x 5
3 plates + Qtrs x 5
4 plates x 5

Bench Assistance. Friday, 4/15/11.

Push Press 4x3
85, 85, 95, 95
-> had way more strength w/ a narrower grip (inside rings), 95 felt good.

T-Bar Rows 2x20, 2x12, 1x25
-> 2 plates, 2 plates, 3 plates, 3 plates, 2.5 plates

Close-Grip Board Press 3x5
-> using 3-board
115, 135, 135

Power Curls 3x6
70bb, 70bb, 70bb

Tricep Pullaparts 3x15
60, 60, 60

Pullovers (explosive) 3x18
30bb, 30bb, 30bb

Halbert Raises 3x10
-> (laying on low incline bench)
-> all w/ 15s

Low Incline Flys (explosive) 3x13
-> all w/ 15s (exploding from the bottom)

Forearms
-> tennis ball squeezes

Deadlift Assistance 4.14.11

GMOPS

135 x 5

155 x 5

165 x 5

185 x 5

225 x 5

Box Squats

135 x 5

145 x 5

155 x 5

165 x 5

165 x 5 (fail. so. tired.)

Wheely abs

Deadlift Assistance 4/14/2011

GMOP at pin 11
365 x 5
405 x 5
445 x 5 PR

Low Box Squat
315 x 5
355 x 4 PR but wanted 5
315 x 5

Finished with Ab wheel & stretching.

Ryan "Deadlift" 4/14/11

GMoPs-
315 x5
335 x5
365 x5
385 x5
405 x5

Low Box Squats-
135 x5
185 x5
225 x5
275 x5

Calves

Deadlift Assistance

GMOPs (Pin 10)

315 x 5

335 x 5

365 x 5 @10- (30lb PR)

I would have been happy with 365 but Greg and Dave decided that I should do 405.

385 x 3 PR

405 x 3 PR

HI GREG!!!!!!!!

Box squats

135 x 5

185 x 5

225 x 5

275 x 5 (2 rep PR)

Finished with 3 sets of ab wheel, hamstring stretching, and piriformis stretching.

Deadlift Assistance

GMoPs:
405 x 5 @ 10+
435 x 5 @ 10
465 x 5 @ 10-
500 x 5 @ 9

Things felt better the more sets I did. Not sure what was up with that. Still feeling rather beat up from the max dead + max squat combo.

Low Box Squats:
225 x 8
275 x 8 (no belt) @ 9+
315 x 8 (belt) @ 9

Finished with PNF stretching and ab wheel

Stiff-Leg Volume. Thursday, 4/14/11.

Stiff-Leg Deadlifts 5x5 (no belt)
225, 225, 225, 225, 225

Stiff-Leg Deadlifts from on Box 5x5 (no belt)
225, 225, 225, 225, 225
-> ~2 inches off ground (standing on top of the blue 20 kilo plates)

Barbell Shrugs 3x25
-> all w/ double reverse grip
135, 135, 135 (pretty light)

Ab Wheel 3x10
-> all BW+resistance

**** WEIGH-IN: 137.5 LBS (lost a few pounds since the 141 (BW PR tie) weigh-in last quarter) ****

Deadlift Thursday 04-14-11

GMOP
135 x 5
165 x 5
175 x 5
195 x 5
245 x 3

Stifflegs
135 x 5
135 x 8
135 x 8

Abs

Bodyweight: 168.2 lbs

Deadlift Assistance

4/14/11

Super High GMOPS

275, 315, 345, 365, 385, 405 x 5

Stiff-Legged Deadlifts

worked up to 275 x 5

Floor Wipers

Squat and Bench Videos

Here are videos of my two PRs from this week.

Squat (295 lbs)


Bench (195 lbs)

Deadlift assistance

GMOPs
Pin ~ inbetween chest and abs
315x5
335x5
365x5
385x5 PR +20lbs
405x5 PR +40lbs @8, these felt great this week

Box Squats @ around parallel
Super Wide Stance
225x10,10,10
-These were pretty tough, my glutes were on fire.

Banded Abs w/ 2 Purples 1 Grey
3xfail

Prowler
20 yards w/ 180lbs x 2
20 yards w/ 270lbs x 3

Deadlifts 4/14

Good Mornings
125x5
135x5
135x5
140x5
140x5

Stiff-Legged Deadlifts
(Light to work on form b/c never done them before)
135x5
135x5
155x5
155x5

Metcon
5 Rounds:
10 Clean & Jerk (65lb)
5 Handstand Push Ups
Time: 7:38

4/14/2011 Deadlift

Good Mornings
5x5 at 185 lbs

Stiff-Legged Deadlifts
4x5 at 225 lbs

Abs

4/14 Deadlift

GMOP:
135x5
185x5
225x5
275x5
315x5x3

WIDE Box Squat:
135x5
185x5, 5
205x5, 5
225x5

Band Abs
PROWLAH

Ultimate Booty Pump today. Also, my low back and abs are pretty thrashed too. Forgot how good GMOPs were.

4-14-11 Lower Back

Good Mornings

275 x 5

295 x 5

315 x 5

315 x 5

315 x 7 PR

Stiff Legged Deadlifts

275 x 5

295 x 5

315 x 5

Abs

Bench Press 4/12/11

Bench Press
180 x 1
190 x 1
195 x fail

Speed Bench
5 x 3 at 185

Left early for fighting as usual

Bench 4.12.11

I wrecked my body during this workout. Last quarter was spent doing workouts with a shoulder/rotator cuff/whateveritis injury that got aggravated by not only bench workouts but also squat and deadlift. Skipped bench assist all quarter. I finally let the injury heal during finals week and spring break and came back this quarter feeling good. Yesterday, however, did not feel so good. Definitely felt the injury act up again after failing twice. I got too ambitious after squats so I just gotta make sure to be more cautious.

Bench
85 x 1
105 x 1 (fail; way too ambitious)
95 x 1 (super easy; 10lb PR)
100 x 1 (fail)

I really don't know why 95 and 100 lbs is such a huge difference for me. Next time I'll make sure to have someone watch my form.

Pause Bench
75x3x2
80x3x2

Incline Bench
65 x 5 (hard)
65 x 5 (adjusted my grip to be a little closer and it was super easy)
75 x 5

Shrugs
4 plates x 30 x 2

Cable abs

Death

4/12 Bench

Singles
105x1
115x1
120x1 (fail)
120x1 (PR)

Pause
95x3
95x3
95x3
105x2 (fail last)

Incline Bench
65x5
85x4 (failz0r last)
75x7

Narrow Grip Strict Pull Ups
4x5

4/11 Squats

Just cause I couldn't upload them Monday night.

Singles
175x1
180x1
185x1
(10 lbs shy of previous PR, not feelin it)

Pause
145x3
145x3
145x3
150x3

Cleans (Terrence suckered me in)
115x3 (power)
115x3 (full squat)
120x3 (power)
120x3 (full squat)
125x3 (full squat)

Bench Day 4/12/2011

Bench
225 x 1
235 x 1
245 x 1 10lb PR

Pause Bench; Strict Kyle counts
185 x 3
195 x 3
205 x 3

Incline Bench
185 x 5
195 x 4 (sd;lkfnadsfndslgkbga;gbjdsglkasdjbgadksbgarewqr)
185 x 7 2 rep PR

Close Grip Lat Pull Downs
3 sets of 8 w/ stack

Inverted rows
x15, x12, x10

Cable Abs/Hammer Curls Superset

Luke 4-12-11 Bench

Bench

205 x 1 @ 8

215 x 1 @ 9+

225 x 1 @ 10- PR

230 x fail almost had it. I maybe could have had this, but I wasn't focused after hitting 225

Band Resisted Bench with greens

95 x 3 x 3

115 x 3 x 3

125 x 3 x 3

135 x 3 x 3 PR

Incline Bench

145 x 5

155 x 5

135 x 10 with pause

Shrugs

315 x 20

405 x 15

455 x 12

405 x 21

superset with close grip chin ups

BW x 21, 15, 11, 10 plus one muscle up

Abs

4/12 Bench

Bench:

185 x 1

195 x 1

205 x F

Band-resisted Bench:

6 sets with 25 lbs, 3 with 30 lbs, and 2 with 35 lbs

Incline:

135 x 5

135 x 5

135 x 5

Shrugs:

315, 405, 405, 365, all til failure.

Pull-ups:

12, 9, 5, 5

Cable/GHR abs

Band-resisted bench really screwed up my elbows. I think it was because after the spotter let go on lift off it felt like more weight was instantly dumped onto me, going straight to my elbows for some reason. Luke seems to have had the same issue.

Bench Tuesday 04-12-11

Bench
145 x 1
150 x 1
155 fail,fail

last my mojo :(

Pause Bench
115 x 3
125 x 3,3

Incline Bench
105 x 5
115 x 5,5

Shrugs
Pullups
Cable abs

BodyWeight: 167 lbs

Bench

4/13/11

Bench

225, 245 last warm-ups

255 tied previous PR from 10 months ago

265 (+10lb PR)

gas left in the tank, I left some room for more PRs in the future; I need to refresh my knowledge of the number system

at nationals 12 days ago, I hit 253 in a shirt (3 whites) and I hit 265 twice (1 white each)

obviously this gym PR wasn't strict form, but something is clearly wrong here as I get negative weight out of my super katana -- FAIL!

Speed Bench band lightened purples

185 x 3 x 3

205 x 3 x 6

Incline Bench

165 x 5

175 x 5

185 x 5 (PR)

Superset shrugs and kneeling cable abs

still no pullups cause it's the worst thing for my tricep tendon

I thought I hurt my tricep doing heavy weight in a shirt, but it wasn't the weight apparently as I felt nothing on these equivalent weight benches (raw & equipped), it must have been the shirt itself

Maxwell 4/12 Bench

Another day, another set of non-main-lift PR's.

Bench

225x1

235x1 rough

235x0 rougher

225x1 easy

Ah, bench, you so crazy...

Paws Bench

185x3

185x2 failed 3rd rep, I can blame the count all I want, but there's no reason for the weight to sit still.

175x3 easy

Incline

135x5

155x5

165x5

175x2 failed 3rd rep

165x5

Shrugs

315x5 3 sets, 315x10 for last set, guess I'm going up in weight next time, huh?

Wide-Grip Pull-Ups

10,10,10,9

Fun fun fun, wish I could've added to Vit's shot PR, but more importantly, wish I hit a 20lb PR to break 1000 total.

4.12.11--Squat and Bench

Due to missing yesterday's squat workout, I found it prudent to at least hit my squat singles before doing my bench workout for the day.

Squat:
warmups
255
275
295 (10 lb PR). Greg got this on vid, will post it when it's available. Felt good. Ready for 300 club!

Bench Press:
warmups
165
185
195 (5 lb PR). Greg also got this on video. As with most of my heavy bench reps, form was kinda shitty and I brought it up into the rack, but still a good lift IMO.
200xf. Just didn't have enough left in the tank following the 195 I guess.

Band Assisted Bench (purples doubled):
185x3x9

Incline Bench:
125x5x3
135x5. Was a lot easier than expected. Gotta force myself to start with the plates next time.

Machine Shrugs supersetted with Close grip pull ups/close grip lat pulls and with cable abs:
setsxreps

My total is now at 875, very close to the elusive 900 total. Furthermore, getting REALLY close to the 200 bench, 300 squat, 400 deadlift goals that I set for myself at the beginning of the year. The fact that I am doing this at roughly 165-170 pounds is kinda shocking to me, in a good way.

Bench Singles

Bench (brief pause)

215 x 1 @9-

235 x 1 @10- (5 lb PR) -very brief pause if any

240 x fail -had a solid pause on this one, got it up to about a 3 board and couldn't grind it out

On the 235 set the weight went up pretty quickly right after I got past about the 3 board region, which is right about where I've set up pin presses these past 2 weeks. Perhaps they've helped?

Speed bench (purples doubled around pin 6)

185 for 9 sets of 3

Incline bench

145 x 5

155 x 5

165 x 5

175 x 5

Machine shrugs

10 plates x 15

12 plates x 31 (added straps)

14 plates x 31

16 plates x 23

All PRs thanks to Ryan setting the number of reps.

Close grip pullups

BW x 20, 12, 10

ss'ed w/ 3 sets of Kneeling abs

Real reason for the bench PR...getting fatter: post-training BW - 193.4 lbs

Ryan "Bench" 4/12/11

Three cheers for shoulder injuries
Shoulder recovery, week 1 of 8

Cable Triceps straight bar-
warm up
stack x12x2
stack +15lb db x10
stack +25lb db x8x2
stack +30lb db x6

Dumbbell rows-
90lb x12x2
95lb x10
(moved two cable one handed rows)
100lb x8
110 x7
110 x5

Tricep Pulldowns w/ rope-
stack x10x2

Shrugs-
10 plates x40
14 plates x30
14 x20
16 x22
drop set

Abs

+15 lb Bench PR!!! (bench singles). Tuesday, 4/12/11.

Bench 3x1 (touch & go)
170 --> P.R.!!!
175 --> P.R.!!!!! (w/ good form too)
180 --> P.R.!!!!!!!! (this is a 15 lb PR!!! I completely lifted my butt up during the lift, but I'm very happy that I got the weight up)!

**** (NOTE: THIS WAS W/ BENCH GRIP OF RING FINGERS ON THE RINGS ON THE BAR) ****

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

Incline Bench
135x2+f (-> failed about halfway up)
135x2
135x3 (-> this is close to, or ties, my old incline PR)
95x14+f

**** (NOTE: RIGHT ELBOW TUCKS WELL BUT MY LEFT ARM KEEPS FLARING) ****

Weighted Pullups 3x6
BW+35, BW+35, BW+25

One Arm Rows 4x6 ea
-> all w/ 60 db

Dip Machine 3x20
100, 100, 80

Bicep Curls (outer open grip) 3x20
40 bb, 40 bb, 30 bb

Rear Delts 3x10
-> all w/ 15s (while lying down on bench)

Upward Shoulder Raises (w/ palms up) 3x8
-> all w/ 15s

**** (BODY WEIGHT @ 137 LBS) ****

Bench

Ed Coan Bench W2D1
barx15
135x10
185x3
225x10,10

Close Grip bench-
185x10,10

Incline Bench
175x10,10

got all the sets this week, sweet.

Did some seated Rows, some trap work and lots of stretching

4/12 Bench

CG Bench:
135x3
165x3
185x3
205x3
225x1
235x1
245x1 PR
255xF

Pause Bench:
185x3
195x3
205x3

DB Bench
Shurgs
Face Pulls

4/12/2011 Bench

Bench
3x1 at 155 lbs

Pause Bench
3x3 at 115 lbs

Incline Bench
3x5 at 95 lbs

Shrugs
4x5 at 225 lbs

Pull-Ups
4x7

Luke 4-11-11 Squat workout that was not meant to be

Squat

355 x 1 @ 8+

385 x 1 @ 10- harder than 3 weeks ago

405 x fail I nose torked this one and went down really low. I came up a little but could not get it up

405 x fail I went down slowly on this one and had no rebound

Pause Squat with 3 second Misael count

275 x 3

295 x 3

315 x 3 @ 9 PR

Leg Press

worked up to 6 plates per side x 10 x 3 sets

Plyos

Maxwell 4/11 Squats

Well, enough skipping blog posts, time to get cereal.

For reference, last squat workout was 285x3 on regular squats, up to a rough 225x3 pause squat, and 165x8 zerchers.

Squat Singlez

295x1

315x1 easy

325x0 not so easy =(

I'm very upset with these results. There is no excuse for this sort of behavior.

Paws Squats

205x3

225x3 3 sets

I was mad about the 325.

Zercher Squats

165x8

185x8

205x8

I was still mad about the 325.

Maxwell 4/12/11

4/11 Squat Singles

Squat:

330 x 1

355 x 1

370 x 1 (15 lb PR)

Pause Squat:

275 x 3

285 x 3

295 x 3

Zercher Squats:

185 x 8

225 x 8

245 x 2

225 x 8

Transversus abs, plyos, PNF

Hopefully this trend in squats doesn't go away any time soon. 370 was tough though, I guess I left the sand bags at home this time...

"RAW" Squat Day 4/11/2011

Squats
345 x 3
375 x 3
355 x 3

Pause Squats
275 x 3
315 x 3
305 x 3

Zerchero Squats (as we call them in El Salvador)
185 x 6
225 x 8
275 x 8
275 x 8

Finished with box jumps, calves, abz and stretching.
Boy did I miss RAW lifting...The last time I did this was almost 2 weeks before the February meet. I can only imagine how Greg Feels.

Squat-
95x10
135x10
225x5
315x3
365x1
425x1@9 this was disturbingly hard, had me worried.
465x1@8 Better
495x1 @9 solid
515x1 @ 10- +15 LB PR

Pause Squat 3 sec Vit Count-
365x3
375x3 PR +10lbs
385x3 PR +20lbs

Zurcher Squats-
185x10
225x10,10
never did these before, but they stretched my hip well.

Transversus abs on half moom ball + Box Jumps
__________________

Ryan Squat 4/11/11

Squat-
255 x1
285 x1
305 x1
315 x1 (PR 20LBS)
335 x1 (PR 40 LBS)



Pause Squat-
245 x3
265 x3
275 x3
285 x3

Zurcher-
185 x8
225 x8
275 x8

Calves x3 heavy

plyos, abs

Squat Singles

Squat

315 x 1 @9-

345 x 1 @10+ (10lb PR)

This lift was pretty disgusting. I lost my arch right out of the hole and basically grinded it up the rest of the way. Also, I've developed this bad habit of resting my elbows on my knees when I do heavy squats. This is completely not legal and I actually got a red light for it at the last meet. However, I think I owe this lift to increased strength on good mornings.

Pause squat (3 count)

245 x 3

265 x 3

275 x 3

285 x 3 (10 lb PR)

Zercher squats

135 x 10

185 x 8

225 x 8

Finished with 3 sets of calves, 3 sets of box jumps, 3 sets of transversus, and hamstring stretching. My right hip has been feeling increasingly sore/tight over the past couple of cycles. I think this is less from any one particular exercise and more from wear and tear with increasing weights.