Squat Monday 10-31-11

Squat
275 x 1
295 x 1
305 x 1 <--PR hello 300 lbs

Bandlightened Squat
275 x 5, 5, 5, 5

Box Squat
185 x 2
195 x 2
205 x 2
225 x 2

Box Jumps
Abs

Bodyweight: 163.5 lbs

Squat 3x5. Mon. 10/17.

Back Squat 3x5 (belted)
195 (@8), 205 (@9), 215 (@10)
-> (I still need to work on staying upright and keeping my elbows tucked in & directly under the bar)

Band-Lightened Squat 5x5 (belted)
-> w/ double-pinks each side
265, 295, 315, 335, 335

Low Box Squats 8x2 (belted)
135, 165, 165, 165, 165, 165, 165, 165
-> (had to rush through these with less than 40 seconds rest between almost every set so I couldn't go heavy)

Box Jumps 3x8
-> all BW, using tall box
(I substitued power cleans with box jumps to reduce overall strain on my achilles tendons - box jumps didn't seem to aggravate tendons too much but we'll see how they feel tomorrow when I walk around).

Superman Core Extensions 3x8
-> all @ 135 w/ resistance on every rep

Squat Monday 10-10-11

Squat
245 x 1
265 x 1
275 x 1
285 x 1 <-old PR
295 x 1 <--PR

Pause Squat
225 x 3
245 x 3

Lunges
95 x 5,5,5

Abs
Box Jumps

Bodyweight: 163.5 lbs

Squat 1

Squat:

405 x 1

445 x 1

465 x 1

475 x 1

485 x 1

500 x 1

Hamstring personal problems were better today but still not great. My knees are still coming forward, which is beating my knees up.

Pause Squats:

385 x 3 @ 3 seconds

405 x 3 @ 3 seconds

425 x 3 @ 3 seconds

Messed up the second rep of the second set and had to grind it.

Leg Press:

3 plates x 20

4 plates x 20

5 plates x 20

finished with 3 sets of foam roller transversus and seated box jumps.

Sick Squat Monday 09-26-11

Squat
185 x 5
205 x 5
215 x 5
225 x 5
235 x 5

Pause Squat
185 x 3, 3
205 x 3, 3
225 x 3

Leg Press
Box Jumps
Abs

Bodyweight: 163.5 lbs

Squat Monday 09-05-11

Squat
225 x 3
245 x 3
265 x 3 <-PR

Pin Squat
185 x 5,5,5

Zerchers
135 x 6,6,6,6

Box Jumps
Foam Roller Abs

Squat Monday 07-18-11

Squat
245 x 3
255 x 3
265 x 3 <--PR

Band Lightened Squat
315 x 5,5,5

Abs
Box Jumps

Squat Day 6/28/2011

Squat
375 x 3 @8
385 x 3 @9
395 x 3 @9
Then the bar starts moving faster...
405 x 3 @9
420 x 3 @10 15lb PR, also my 1 rep Max

Zerchers
225 x 5
275 x 5
295 x 2
bar was rolling off...2 minute break
295 x 3
I no longer like these...

Pause Squat
315 x 3
335 x 3
345 x 3 10lb PR

Supersetted Box Jumps & Transversus

PNF Stretching

Squat 3 Cycle 1

6/27/11

Squat

265 x 3 @ 8+

275 x 3 @ 8+

285 x 3 @ 9+

295 x 3 @ 9

315 x 3 @ 10 (10 lb PR)

Zerchers

185 x 5

185 x 5

205 x 5

Pause Squats

185 x 3 x 2 unbelted

205 x 3 belted, easy

Box Jumps, Transverse, PNF

Squat Day 6/20/2011

Squat
355 x 5 @8
365 x 5 @8
375 x 5 @9
385 x 5 @10 ties my PR
I REALLY wanted 395x5 but 385 was damn hard. The last couple of reps were slow grinders.

Beltless Zerchers
225 x 5
275 x 5
295 x 5

Pause Squat
315 x 3
335 x 3 PR
335 x 5

Box jumps
3 sets of 10

SS Calves & Weighted Bridges

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 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 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.

"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 1

Squat:

495 x 1

525 x 1 (+6 PR)

545 x f

545 x 1 (+26 PR) @ 10+

On the first attempt at 545, i didn't sit back and just fell forward. The second attempt went much better. People around said it was below parallel, but it felt higher than 525. I need to make sure I sink these big squats.

Pause Squats:

405 x 3, 3, 3 @ 3 seconds

Zercher Squats:

225 x 8, 4

No pad for these, which made my arm hurt.

Finished with box jumps and bosu ball transversus. Overall not a bad day. Still feeling exhausted from deadlifts, so I cut the volume back a bit to add to the recovery. Next week is going to be "fun" doing 5x5 again...

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

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.

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

Luke 1-31-11 Squat

Squat

315 x 3 @ 8

325 x 3 @ 8.5

335 x 3 @ 9

Pause Squat with 3 second Scott count

275 x 3 x 3

Leg Press

478 x 10 x 3

Box Jumps

One Leg Step Up Box Jumps

Abs

Squat 3

Squat:
445 x 3 @ 8+
465 x 3 @ 8
485 x 3 @ 9+ (PR +10)



Pause Squat:
405 x 3, 3, 3 @ 3 seconds



much easier than last week.

Finished with some leg prass, box jumps, transversus and pnf.