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

Deadlift Assistance. Thur. 1/12/12.

Speed Pulls 8x3 (no belt)
225, 245, 245, 245, 245, 265, 265, 245

Box Squats 5x5 (belted)
135 (@9), 135 (@9), 135 (@9), 135 (@9), 135 (@9)
-> focusing on squatting straight up

Lunges 3x10
95 (@8), 95(@8), 95 (@8)

Reverse GHR Sit-Ups
-> all w/ green medicine ball behind head
7 reps, 8 reps, 10 reps

Free Motion Seated Calf Press
100x10ea, 160x10ea, 160x10ea, 100x10ea

Squat Doubles. Mon. 1-02-2012.

Back Squat 4x2 (belted)
205 (@8+), 215 (@9), 215 (@9), 225 (@10)

Box Squat 4x4 (belted)
145 (@8+), 155 (@9), 165 (@9+), 170 (@10-)

Form Focus Squats 4x8 (belted)
115 (@7), 135 (@9), 115 (@7), 115 (@7)

Standing Calf Raises 3x15
-> standing on a 1 inch wooden board and using shrug machine
1 pes, 1 pes, 1 pes

Rotary Torso Machine (core) 3x12
80, 80, 80

Squat. Mon. 12/26.

Back Squat 4x4 (belted)
185 (@9), 195 (@9+), 205 (@10), 195 (@9+)
-> (form still shabby, torso bent over a lot)

Box Squat 4x2 (belted)
155 (@9), 165 (@9+), 175 (@9+), 185 (@10-)

Form Focus Squats 2x8 (belted)
135 (@7), 135 (@7)

Standing Calf Raises (w/ shrug machine) 3x10
BW, 1pes, 1pes
-> (not too heavy, achilles tendons felt so-so)

Rotary Torso Machine 2x16
70, 70

Squats. Mon. 12/19.

**** TRICEPS, PECS, & LOWER BACK STILL VERY SORE FROM ASSISTANCE WORKOUTS. THIS CERTAINLY LIMITED TODAY'S PERFORMANCE & MY SQUAT FORM WAS HORRIBLE (LEANING OVER, ETC) ****

Back Squat 4x2 (belted)
205 (@9), 215 (@9), 215 (@9), 220(@10)

Box Squat 4x4 (belted)
135 (@8), 135 (@8), 135 (@7), 135 (@7)
-> kept lighter in order to practice good form & keep torso upright.

High Bar Squats 2x8 (belted)
135 (@7), 135 (@8)
-> kept light to focus on form & keep upright.

Form Focus Squats 1x8 (no belt)
135 (@9)

Calf Raises (on the Pony Express Machine) 3x15
20 lbs, 20 lbs, 20 lbs
-> kept light for achilles

Rotary Torso Machine (Core) 3x16
70, 70, 70

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 Monday 10-24-11

Squat
245 x 3
265 x 3, 3

Box Squat
185 x 2
205 x 2
215 x 2
225 x 2
235 x 2

Plyos
Abs

Bodyweight: 163 lbs

Luke 10-24-11 Squat

Equipped Squat

405 x 3 @ 9 (hit depth every rep)

435 x 3 @ 10- (hit depth 1st 2 reps) knees wrapped

too tired for 3rd set

Box Squats (straps down)

315 x 2

325 x 2

335 x 2

these feel hard, like the suit isn't helping at all

Power Cleans

135 x 3

155 x 3

175 x 3

195 x 1+fail

Squat 5

Squat:

435 x 5

455 x 5 @ 10-

475 x 5 @ 10-

Ughh.. Form was terrible on 455 due to trying to fix it on every rep. Also, this took 2 hours to finish due to lots of gym-related personal problems.

Box Squats:

315 x 2

325 x 2

335 x 2

345 x 2

355 x 2

365 x 2

It turns out that I'm horrible on these now. Everything seems to lock up and I can't really explode off the box like normal.

Power Cleans:

135 x 3 (8 sets)

Pure speed.

Finished with some foam roller abs.

9.19.11--Squat

Squat:
warmups
275x3@9
285x3@10-
295x3@10

Box Squats:
225x3@9
235x3@9+
245x3@10-

Hip Abductors
Hip Adductors
Calf Presses

9.6.11-Squat

Air conditioning was broken at the gym, which led to sweaty situations...

Squat:
warmups
255@8
275@9-
285@9
295@10-
305@10

I'm squatting facing the mirror, because it's the only way I have a chance of knowing if I'm hitting depth... Might have been a little high, but I'm more or less in 2 white 1 red territory

Box Squats (kind of a high box, about 1 inch above parallel):
185x3@9
205x3@9+
225x3@10-

various leg machines

abs

Speed Squat Day - Saturday 9/3/11

12 trips with the sled (90lbs)

Box Squats
185 x 2
185 x 2
185 x 2
205 x 2
205 x 2
205 x 2
215 x 2
215 x 2
215 x 2
215 x 2
215 x 2
215 x 2
This was tiring, very little rest.

GHRs
4 sets of 10

Reverse Hypers & Abs
3 sets of 10

Stretching

Today was all about perfect form and speed. I’ve never used a monolift before but it’s not bad. I would have preferred to walk out the weight on a normal squat rack but we train in groups so I had to stay with them. I’m pretty much resetting my squat form and making sure that I develop the right symmetry to boost up my three lifts.

Squat

Squat

200 x 3

240 x 3, 3

Wanted to try on my new size 40 super centurion to see how it fit. I think its the right fit around the crotch. I was able to get it almost all the way up using suit slippers.

330 x 3 (straps down) - probably 5 inches high

400 x 3 (straps up) -probably like 8 inches high, barely got down

This suit is a pretty tight fit, definitely much tighter than my old suit. I can still get the straps on by myself which means it's loose up top, but it's definitely snug in the crotch/legs. I considered going down to a 38 but it would be super tight and considering I'll probably gain a little weight over the next year I think the 40 should be a solid suit once it's broken in. It'll most likely take at least 500 for me to get to parallel in it, which is a good thing.

Box squats (about parallel or slightly below)

135 x 5

185 x 5

225 x 5, 5

Standing abs

100 x 12

110 x 10, 10

Banded GHRs (mini band)

3 sets of 10

Squat Monday 08-29-11

Squat
205 x 5 @8-
215 x 5 @8
225 x 5 @8/9

Box Squat
185 x 3, 5, 5

Zerchers
135 x 6,6,6

Plyos
Abs

Bodyweight: 164 lbs

Back to Training - Squats

I played 5 on 5 basketball yesterday for the first time in 10 months so my legs were pretty sore today. I was able to grab the rim with both hands pretty easily despite putting on about 12 lbs since last playing. Heavy squats fix everything? Anyways, I tried out a wider stance today in hopes of being able to sit back more.

Squat

225 x 5

245 x 5

265 x 6

275 x 5, 5 @9-

I feel naked without a squat suit on :(

Box squats (~1 inch below parallel)

185 x 5, 5, 5, 5

GHRs

BW x 10, 10, 12, 12

Squat 1

Squatting in Edinburgh, UK. I had to talk my way into the University of Edinburgh's gym, which was exciting. They have a very nice room dedicated to olympic weighlifting with lots of squat racks. I had to convert from kg to pounds though, haha. Overall, feeling a bit jetlagged and I haven't been able to eat like I wanted.

Squat:

507 x 1, 1

518 x 1, 1

529 x 1

I didn't have any spots for these, which was a bit nerve wracking, so I was more conservative in my weight choices.

Box Squat:

311 x 5

355 x 5

375 x 5, 5, 5

My right knee was feeling sore, so I switched to a hamstring exercise to avoid putting more stress on it.

GHR:

4 sets

superset with hanging leg raises.

Squat Singles. Monday, 5/2/11.

Back Squats 5x1 (belted)
205, 205, 215, 215, 225
--> (first workout back up to 225 since before injury)!!

Box Squats 5x3 (belted)
185, 185, 185, 185, 185

Pause Squats 3 x 3 @ (3 sec.) (belted)
135, 135, 155

Shrug Machine 5x30
-> alternating facing window & normal stance
-> all w/ 3 plates each side

Reverse GHR Sit-Ups
-> all sets w/ weight behind head
25x4, 35x1, 45x5 --> P.R.!!!, 45x3+f, 45x2+f, 25x8+f->BWx7+f

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 -_-

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

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 ****