Yeeeeeep

GMOPs

355 x 5 x 2

365 x 5 x 2

These were harder than last week for some reason

Stiff legged deadlift

275 x 8 x 3

Deficit deadlift

275 x 5 x 3

Ball reverse hypers

Transversus

Seated military press

115 x 3

120 x 3 x 2

125 x 3 x 2

Did this because my back is wrecked from yesterday

Dumbbell bench

65 x 8 x 3

65 x 7

Weighted pull ups

BW x 5

BW+20 x 5

BW+30 x 5

BW+45 x 4+1

BW+45 x 5

Chest supported rows

2 plates x 8

2 plates and 2 tens x 8

2 plates and a quarter x 8 x 2

Cable rows

180 x 10 x 4

cable abs superset

Squat 1

Squat:

495 x 1 @ 10

505 x 1 @ 10-

515 x f, 1 (misgroove)

495 x 1, 1 @ 10-

My lower back started spasming on the 515 and I ended up sitting back too much. I realized after the successful second attempt that it was probably still shot from those deadlifts, so I backed off.

Band-resisted Squat:

double purples

225 x 5 @ 7

315 x 5, 5, 1 @ 9+

On the fourth set, my left knee felt funny, so I stopped after 1 rep.

Pause Leg Press:

5, 6, 7 plates x 3 @ 3 sec

Still nursing that ol' bicep.

Finished with box jumps, foam roller transversus, and ball reverse hypers

Squat Day 4/2/2011

Squat
375 x 1 @8
385 x 1 @8
395 x 1 @9
405 x 1 @9
420 x 1 @9.5 13lb PR (last PR was 407 in the Feb meet) This felt just as hard as 395

Band Resisted Squats w/ Greens
275 x 5 @10
275 x 5 @9
275 x 5 @9
275 x 5 @10
275 x 5 @10

Pause Squat
275 x 3
295 x 3
315 x 3

Finished w/ Box Squat Jumps, Ball Reverse Hypers, Foam Roller Transversus & PNF.

Squat Singles 5.2.11

Squats

155x1

175x1

195x1

215x1

225x1 (gggrrrriiiinnnddddd) 10 lb PR

205x1x2

So I included warm-ups in there (155,175) in hopes of getting feedback on my progression. Previous PR was 215, was going for 225 and hit it but I obviously hit it too early because I fell back down to 205 for 2 more sets. I think I jumped too much because I feared using my energy on the earlier sets and then not being able to hit that PR. Comments? Concerns?

Band-Resisted with MONSTER MINIS

135x5x3

145x5

155x5

Pause Squats

135x3

145x3

155x3

Ball Reverse Hypers, Foam Roller Transversus, Box Jumps

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

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 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

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.

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

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

Lower back

(from last friday)

Good Morning Off Pins:
315 x 5, 5
365 x 5, 5

Felt 90%. Slight pain in my lower back on the last two sets. The pins were quite low on this though, which made for a nice stretch.

Block Pulls:
225 x 8
315 x 8
405 x 2 (oww)
315 x 8, 8

My lower back felt right below a pain spasm on 405, so I stopped. The weight wasn't heavy though. After last week, I consider 315 a success. Will increase to 365 this coming week.

Finished with ghr abs and ball reverse hypers to pump up my lower back. A good workout, but I should have tried to squeeze in another secondary exercise

Deadlift

Band-lightened deadlifts (greens on pin 5)
375 x 5
385 x 5
395 x 5
405 x 5
405 x 4+1slight hitch at the very top+10 second hold at the top by Dave's count

GMOPs
205 x 5
225 x 5 -PR
235 x 5 -PR
255 x 5 -PR
Dave forced me to go up in weight which helped today.

Lunges
135 x 8, 8, 8 per leg

Finished with 3 sets of Ball leg raises and Ball reverse hypers

Squat

Squat
warmups
235 x 3
255 x 3
265 x 3 -last rep was really hard

Pause squats (3 seconds)
185 x 3, 3, 3

Box squats
135 x 8, 8, 8

Ball reverse hypers
3 sets

ME Squat

Squat:
belt + knee sleeves
405 x 1
455 x 3
475 x 3

Pause Squat:
1,2,3,up call
385 x 3 @ 3 seconds
405 x 3 @ 3
415 x 3 @ 3

Box Squat:
225 x 8

I noticed the squat racks are definitely narrower at Wooden than the ones I've been training in. I'm not able to get my feet out were I want them for box squats in order to really open up the hips. Not sure whether I will continue with them as often if I can't do them as I should.

Finished with some ball reverse hypers

RE Squat

Hamstrings were pretty brutalized from last thursday still. Played ultimate on Sunday to loosen them up but they tightened back up afterward. Did a bunch of foam roller during warm ups to help.

Regarding the glute thrust, they definitely work. That night and the day after, I could definitely tell the glutes were exhausted, but I didn't have any residual soreness. I will try them again this week with increased weight to see what happens. I think they might be useful for a training cycle if I can do them and still avoid getting kicked out of Wooden.

Squats
405 x 5
415 x 5
425 x 5

Didn't want to push it too much since the hamstrings were sore.  These felt very easy.  (6-7 for your RTS true believers).

Pause Squat
365 x 3 @ 3 sec (1, 2, 3, up)
385 x 3 @ 3
405 x 3 @ 3

Also pretty decent.

SS-Bar Box Squat
(no belt)
235 x 8
255 x 8
275 x 8

Finished with ball reverse hypers and cable abs superset