Luke 9-20-12 Squat

Squat
345 x 5
375 x 5
385 x 5 @ 10 uhg

Anderson Squats low
8 sets up to 305 x 3

Machines

Abs

Luke 9-5-12 Squat

Squat
325 x 3
355 x 3 @ 9
385 x 3 @ 10-
405 x 3 @ 10+ ties PR
Felt really shitty today, like sick to my stomach, also haven't squatted in over 2 weeks

Box Squats
315 x 2
325 x 2
335 x 2
was going for speed, but was completely spent from the last set of squats

Overhead Squats
Other Stuff

Luke 8-13-12 Squat

I went by myself and only did squats because I had to get home.

Squat
325 x 1
375 x 1
405 x 1 @ 8+
435 x1 @ 9+ PR of 10 pounds
445 x 1 @ 10+ PR of 20 pounds.  This rep was definitely depth; I could tell because I was facing the mirror.  Form was good, knees stayed out, but rep was very slow.

Foam Roller Transversus

Luke 8-6-12 Squat

Squat
365 x 3 @ 8
385 x 3 @ 9-
405 x 3 @ 9+ PR of 5 pounds

SSB low box squat
263 x 5
273 x 5
283 x 5 PR

Band Resisted SSB Low Box Squat
203 x 2
213 x 2
223 x 2
233 x 2
243 x 2

Overhead Squat
45 X 10 X 3

Abs

Luke 7-30-12 Squat

Got a tetanus shot today which made my arm sore and made me really tired.

Squat
325 x 5 @ 8
355 x 5 @ 9
375 x 4+fail I went really deep on the last rep I could have grinded it out if I had energy.  I was out of my groove as well

SSB low box squat
plate quarter x 5
plate quarter 10 x 5
2 plates x 5

Band Resisted SSB low box squat

started at plate, went up to plate quarter 10 x 2, 8 sets total

Abs

Luke 5-14-12 Squat

Lunges
185 x 10
205 x 10 x 2

Squat
225 x 6 x 2

Quads Death
started at full stack, 25 reps on squat
started at 250, 22 reps on squat

Leg Curls and Calves and Abs

Squat 3 Cycle 2

5/7/12
Squat
275, 285, 295 x 3
then kevin did 300 so I did 305 x 3 (10lbs less than PR)

Lunges
135 x 5 x 4

Anderson Squat
225 x 3 x 2 These were much harder than last week and I definitely hit my fatigue stop after this set
185 x 3 This set wasn't great

Arnold Superset (Leg Extension + Squat)
135 x 26

Calves, Transverse Abs, Hamstring Curls

Luke 4-14-12 USAPL Collegiate Nationals 2012

USAPL Collegiate Nationals 2012, Baton Rouge

I did not have a very good start to this meet. I got sick with cholera (not really) and threw up the night before lifting, stayed up until 2 coughing, woke up at 6:40 and weighed in light at 158 pounds. I had a bad cough the whole trip and almost threw up again between 225 and 315 when warming up for squats. Considering this, I did pretty well.

Squat

207.5 kg (457 lbs) 2 whites. 1 red for depth. easy

217.5 kg (480 lbs) 2 whites. 1 red for depth. 16 pound meet PR. This one felt pretty hard and I only would have gone up 5 kilos, but I decided to go for 500 since I already had a big lead

227.5 kg (501 lbs) 3 reds. Failed just out of the hole. I blame the cholera.

Bench

95 kg (210 lbs) 3 whites. easy

105 kg (231 lbs) whites. pretty easy. 5 pound meet PR.

110 kg (243 lbs) 3 reds. almost had it, but failed in the transition to lockout

Deadlift

195 kg (430 lbs) 3 reds. went up super fast, but I fell forward and dropped it at the top.

202.5 kg (446 lbs) 3 whites. easy. I wanted to repeat my first because I was scared, but Mis made me move up because it was so easy

217.5 kg (480 lbs) 3 whites. easy. 28 pound meet PR. Had 10+ pounds in me.

Total: 540 kg (1190 lbs) 49 pound meet PR

Pretty good meet. I definitely had more in me, but the judging was very strict and I was not feeling near my best. I hit a triple body weight squat and deadlift. Thank you everyone that helped, especially my teammates for cranking my wraps, helping me warm up, and bringing me tums and other requests, Misael for submitting my attempts and helping in general, and Dave for handling my gear, coaching, and eating my tasty cakes.

Sorry for my absence!

Hey guys, I know it's been a long time since I've posted here. Sorry. I still make it to the gym at least twice a week. Unfortunately, I can't even remember the last time I trained my deadlifts...

Just wanted to give a quick update on where my squat and bench are.

Bench:
Max: 210
1x3: 195
1x5: 185

Squat:
Max: 345
1x3: 315
1x5: 295

All of this is at roughly 185-190 pounds bodyweight.

Passover is coming, so I'll probably lose some weight, goal is to be around 175, but not lose strength.

Luke 3-26-12 Squat

My left hip has been tight and painful. After nationals I will take a few weeks off.

Squat in Peter's 34 super centurion (suit has been getting easier to put on, I think I lost weight)

415 x 1

455 x 3 @ 9+ knees wrapped

465 x 3 @ 10 knees wrapped, potential opener

then they wouldn't let us check out the SSB or the bands...

pause squats

275 x 3 bad idea on the hips

Front Squats

155 x 5

175 x 5

185 x 5

Leg Press

Hamstring Curls

Foam roller transversus

First squat in 7 months

So for anyone that doesnt know I herniated an L4-L5 disc and havent been able to do much this year.
I'm about 218 lbs 11-12% BF
Found out yesterday the herniation has subsided completely So i gave it a whirl.

Psoas/glute activation.
10 min

atg squat paused
135x10
225x10,10
250x10,10,10,10

Ab work.

pretty weak, but my muscle conditioning is horrible. back is pretty sore atm. Hip feels good though and no pain while squatting. no sciatica.

Luke 3-19-12 Squat

Squat in 34 super centurion straps down
365 x 5
405 x 5 @ 9- with knee wraps, major bar slippage
425 x 5 @ 9+ PR knees wrapped, slightly high

Black Band resisted SSB squats
205 x 5
225 x 5
245 x 5

Leg Press

Hamstring Curls

Foam Roller Abs

Squat Singles

3/12/12
Squat
405 x 1 @ 9
435 x 1 @ 10- right above or at parallel (potential opener)
445 x 1 @ 10 at parallel

Thank you Danny S. for great wraps.

465 x 1 @ 10+ at parallel (20lb gym PR, 50lb meet PR) (potential 2nd attempt)

I wanted to go 455 but after Dave wrapped my knees I decided not to waste it and go for 465.
Thanks for the A+'s.

Luke 3-12-12 Squat

Squat in Peter's 34 super centurion

415 x 1 @ 8

455 x 1 @ 8

475 x 1 @ 9+ lost balance

500 x 1 @ 10- PR of 25 pounds borderline depth from video

Walkouts 10 seconds

565, 585, 605

Band Resisted SSB Squats

205 x 5

205 x 5

225 x 5

Hamstring Curls

Foam Roller Transversus

Equipped Week 1

Squat
2/27/12
335, 345, 365, 385, 405 x 5
straps down

Walkouts
475, 495, 505

Bench
best set 285 x 3 off 3 board

Deadlift
My CNS was so fried and I was exhausted from not sleeping so I could barely deadlift.

Luke 3-5-12 Squat

Squat in Peter's 34 super centurion

405 x 3 @ 8-

435 x 3 @ 8

455 x 3 @ 8+ PR

475 x 3 @ 9+ PR previous 1 rep max was 465. These reps were deep enough or at least right at parallel.

Heavy Walkouts for 10 seconds

515 x 1

555 x 1 PR

585 x 1 PR felt like my head was gonna pop at first, but then felt fine

Black Band Resisted SSB squat

155 x 5

205 x 5

245 x 5 x 2 @ 10

Hamstring Curls

150 x 12 x 2

170 x 3

superset with foam roller transversus

hyperextensions

BW x until I got bored

Luke 2-27-12 Squat

Squat with straps down (Peter's 34 super centurion)

365 x 5

375 x 5

385 x 5

405 x 5 @ 9 light self knee wrap

415 x 5 @ 9 PR light self knee wrap

Walkouts @ 10 seconds

475, 495, 515

Band Resisted SSB Squat

155 + reds x 5

165 + reds x 5

165 + reds + blacks x 5

205 + blacks x 5

Leg Press

up to 6 plates x 10

superset with hamstring curls

foam roller transversus

Luke 2-20-12 Squat

Squat in Peter's size 34 super centurion regular stance

365 x 3 straps down

405 x 3 @ 8-

435 x 3 knees wrapped @ 8

455 x 1+ fail lost balance, definitely could have hit 3 reps tho, would have been PR

Front Squat

135 x 5

155 x 5

175 x 5

185 x 5

195 x 5

Leg Press

Hamstring Curl

Calves

Ab rotation strap thing

Luke 2-2-12 Squat

really shitty day in terms of personal problems

Suited Squat

405 x 1 @ 8

435 x 1 @ 9+

465 x 1 @ 10 PR of 2 pounds. I actually stopped on this rep, sunk a little, then finished the lift so it was a red light lift, but it wasn't too heavy. this was the first rep I did with knees wrapped. I need to wrap earlier. Ryan's wraps were too tight to be the first wrapping of the day. If I had a better feel of the wraps I might have been able to go down faster and just pop right up. I used the higher rack for this set so I wouldn't have to bend down as much to start, but I needed help unracking, which threw off my setup. I hurt my calf on this rep.

Band Lightened Squat greens from top

455 x 3 oww

banded Hypers

Transversus

Squat Triples. Mon. 1/23.

Back Squat 3x3 (belted)
205 (@9-), 205 (@9-), 215 (@9)
-> (squat sessions have just been like a boring march down the same street every monday ... it's been over a year since I hurt my achilles and before then I hit 225x4 on squats ... lately the best I done with 225 is 2 reps ... my form is also horrible ... working on improving it and keeping my torso upright)

Band-Lightened Squat 4x3
-> w/ the big greens
3pes (@7), 3p+15lb.es (@8+), 3.5pes (@9+), 3.5pes (@9+)

Safety Squat Bar Pause Squats 3x3 @ (3 sec.)
+35lbs (@8), +40lbs (@10-), +40lbes (@10-)

Foam Roller Transversus 3x16

Standing Calf Raises 3x10
60lbs (@7), 80lbs (@7), 100lbs (@8+)