03/16/10 Squat

Normally Monday is my squat day, but had 2 finals and was a little physically but very mentally exhausted and did not think that heavy suited squats would be a good idea, so I postponed the workout until Tuesday. This did not seem to matter much as I had a piss poor workout.

First time suited in about 2 months. The last time I was suited, the suit was new but it fit rather well and I hit some big PRs in it. Since then I have gained about 8 pounds (mostly in my legs as far as I can tell) and it just didn't fit right. I had the straps down for all the sets and sat back well for about 75% of each descent. After that I felt the suit really get tight - I tried to fight against it with no luck. So in order to further descend my knees would shift forward a little. So this all needs some work. I plan to start cutting some weight to fit better in the suit and am just going to get rid of the box next time. Anytime I did reach the box I had trouble touch-n-going and would plop too much on it and consequently lose all my tightness.

Needless to say this all really frustrated me and near the end I was losing my focus. I had programmed in reverse band raw squats but due to the fact the suited work took about an hour and I just wasn't focused I scrapped it.

Suited Box Squat -

365 lbs x 3 reps x 2 sets @ 8 RPE
405 lbs x 2 reps x 2 sets @ 8 RPE
425 lbs x 1 reps x 1 sets @ 9 RPE
455 lbs x 1 reps x 2 sets @ 10 RPE
405 lbs x 1 reps x 1 sets @ 9 RPE

Finished with:

Banded (purple) hamstring curls - 4x 10 (w/ 2 sec pause at contraction)

Banded (blue) hypers - 4x10

Banded (mini) GHR abs - 3x10

Total Workout Time: 1h40m

BW (post-dinner): 187.4

Deadlift

Good mornings off pins
185 x 3
195 x 3
205 x 1
225 x 1
225 x 4ish (shitty reps)
-form needs lots of work

Speed Pulls (w/ quadded minis)
134 x 5 sets of 3

Banded back raises (blue band) supersetted with banded pull throughs (green band)
4 sets of 10 on each

Banded GHR abs (purple band)
4 sets

Deadlifts

5/21/09

Deadlifts

worked up to

375 x 1 + 2 fail (PR)

first rep was fast and felt easy

Speed Pulls

band-resisted with reds

155 x 3

205 x 3

245 x 3

Good Mornings

185 x 6

225 x 6

225 x 6

Band-Resisted GHR Abs superset Medicine Ball

Leggs

Low-pin Zerchers:
Dropped these so I was about at parallel with a wide stance. This is about 4" below where I would set up for a sumo.

275 x 7
315 x 7
365 x 1
315 x 5, 4 sets

365 was much harder than I expected. Things felt much easier at the end, so perhaps it was just getting used to the positioning.

Speed pulls:
155 x 3,
205 x 3
245 x 3, 5 sets

Kept it light for recovery

Good Mornings:
135 x 10
225 x 6

Right hamstring has been bothering me for a week, but got really aggravated on these, so I stopped. The good news is that the lower back feels fine.

Did a quick circuit of free-motion calf extensions, adductors and abductors for groin stretching.

Finished with band-resisted GHR abs + ball toss.

Deadlift

Deadlift
warmup
339 x 5 PR -hitch on the last couple
My deadlift form needs some serious work.

Good mornings
135 x 8, 8
145 x 8, 8

Circuit
3 sets w/ banded hamstrings (greens), pull throughs (50lbs), and banded abs on the ghr (purples)

Deadlifts

4/30/09

Deadlifts

339 x 4 (hitched on the fourth, failed on fifth)

Good-Mornings

225 x 8 x 2

185 x 8

4 Set Circuit

GHR Abs (purples and reds)

Band-Resisted Hamstring Curls (greens)

Pull throughs (50lbs)

Lunge Day (formerly deadlift day)

Deadlifts:
315 x 8
415 x 3

Back didn't feel 100% so I stopped

Lunges:
(per leg)
225 x 5
275 x 5
315 x 4
335 x 2 (heavvvvy; going for 3)
225 x 8 (super easy)

Good Mornings:
135 x 10, 12, 12

Focused on keeping the back arched and stretching out my hamstrings.


Finished circuit of Pull thoughts (3 sets), Band-resisted abs on the GHR machine (3 sets; purples + minis), and band-resisted hamstring curls (4 sets; greens). Held the hamstring curls for 5-10 seconds with a full contraction, which felt great. I really like how they hit the muscle with.