Yeah I'm still posting here

Squat
295 x 3 x 4
295 x 2
Shouldn't have hesitated after the second one. A mistake I make over and over.

Pause squat
205 x 5 x 3
215 x 5 x 2

squat jumps and abs


Bench
180 x 3 x 3
185 x 3 x 2

Close grip bench
145 x 5 x 2
150 x 5
155 x 5 x 2

Pin press
155 x 5 x 5

Pendlay row
155 x 5 x 5

Shrugs
365 x 5 x 3

PRing and cutting things short

Squat
275 x 5 x 5

Pause squat
185 x 5
195 x 5
205 x 5
215 x 5
225 x 5

squat jump and abs


Bench
175 x 5 x 5
Both the main lift 5 x 5 sets are volume PRs. Huh.

Close grip bench
135 x 5
140 x 5
145 x 5 x 3

Pendlay row
155 x 5 x 5

Pin press
135 x 5
145 x 5 x 2
because I don't got no boards
biceb superset

Luke 8-24-11 Squat

Slept on floor last night, got very little sleep, worked 9.5 hours, went straight to gym feeling dead... personal problems. Also I only had 45 minutes to do the workout.

Squat

45 x 10

135 x 6

225 x 3

275 x 2

315 x 1

365 x 1 @ 8

385 x 1 @ 9-

405 x 1 @ 10+ this rep must have taken at least 5 seconds. I didn't think I was gonna fail, but the bar stopped moving and it may have been red lighted for dipping in comp. This was surprisingly hard after 385. Maybe this was because I got so little rest both last night and I was resting only about 2 minutes between sets.

Pause Squat

315 x 3 @ 8+

315 x 3 @ 8+

Front Squat

135 x 5

145 x 5

155 x 5

165 x 5

focused on form on these since I hate them so much. Everything was really good until the last 2 reps of 165. Weight felt @ 7- on my legs, but @ 8 on my core.

Box Squat Jumps and One Leg Step Up Lunge Jumps

Back on track

Band resisted squat

225 x 5 @ 8

235 x 5 @ 8

245 x 5 @ 9

255 x 5 @ 9+

245 x 5 @ 9

Way too slow on 255 so I went back down

Cleans

135 x 5

145 x 5

155 x 5 x 5

Set and rep PR considering I used to have trouble doing this for 1. Form is still shitty though.

Lunges

135 x 5 x 3

Plyos and transversus

Squat Day 5/16/2011

Squat
385 x 3 @8
395 x 3 @9
410 x 3 @10 10 lb PR, Good depth too ;)

Band Lightened Squat w/ Greens
495 x 5
495 x 5
495 x 5
495 x 5

Leg Press
10 plates x 12
12 plates x 12
14 plates x 12
16 plates x 12

Calves
Stack x 155ish, PR
2 more sets of 75 after

Supersetted w/ Foam Roller Transversus @ Box Squat Jumps

Cardio
Took the safety bar to drake, ran back to Wooden bc we didn't have a key, then back to the bear cave, back to wooden and up to Rendevouz for a burrito. If I didn't have to condition for soccer season I'd be a little more annoyed. Great workout though.

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.

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

Squat Day 2/28/2011

Suit Work (straps down)
365 x 5
395 x 5
405 x 5
425 x 4 AHHHHH!!! I think this would have been a PR. 405 felt easy even with the straps down.
405 x 5

Band Resisted Squats (w/ Greens)
225 x 3
245 x 3
235 x 3

Leg Press
6 Plates on each side x 12
7 Plates on each side x 12
8 Plates on each side x 8

Superset-Foam Roller Transversus & Calves
3 sets each

Box Vertical Jumps
3 sets of 20

So my scalene pain is getting better (and it fucking better be since I already turned in my stuff for collegiate nationals). Last week I couldn't even get under the bar when I tried good mornings. Today, the pain was still there but it didn't affect the lifts. I'm glad I was able to hit depth 70% of the time...I thought it'd be less than that.

Deadlift Day 11/16/2010

Deadlift

455 x 3 (easy)
475 x 3 PR (this was my equipped PR before the meet)

Good Mornings

315 x 8
315 x 8
315 x 8
315 x 8

SLDL

315 x 8
335 x 8
355 x 8

Hamstring Leg Curls
4 sets

Seated Box Jumps and Ball Rotations
3 sets each

10-18-10 Squat

Squat

warmed up to 275 x 1, was aiming to hit 315 x 3, 335 x 3, 345 x 3, but hip was hurting. Greg convinced me to not squat since I no longer have a meet to prepare for. I will skip squat next week and the week of the meet to give it some time to heal. I should probably skip deadlift as well, although deadlift doesn't hurt the hip like squats do.

Plyos

High Jump Touches under monkey bars

Lunge Jumps

Box Squat Jumps off ledge

Abs

windshield wipers

Squats in Underground Gym. Monday, 10/4/10

**** RAN 1.5 MILES IN THE MORNING WHEN I WOKE UP ****

Back Squats 3x3 (belted)
205 @ 9
205 @ 8
215 @ 9 --> P.R.!!! (I definitely could hit 225 for a triple)

Pause Squats 4x3 with 3 second pauses
155
155
155
155
-> all without a belt

Front Squats (no belt)
135x4
135x4
135x4
135x6 --> P.R.!!!

Weighted Crunches
-> holding 26lb kettle bell behind head
5 reps @ 10
4.5 reps @ 10
4 reps @ 10
4 reps @ 10

Box Squat Jumps 3x6
-> all bodyweight

Sign 10: Volume day feels like cardio

Squat

255 x 5

265 x 4

245 x 5

Not even going to say +f for 265 because I straight up gave up after the 4th. Too hungry and drowsy.

Box squat

175 x 8

185 x 8

195 x 8

Cleans

115 x 3

125 x 3

135 x 3

145 x 3

155 x 2+1

box squat jumps, step-up lunge jumps off box, ab bridge superset

Long days

Squat day

Squat

245 x 5

255 x 5 x 2

265 x 5 x 2

Kept it suboptimal this week to make sure I don't fail and mess with recovery like last week. 265 felt fine though.

Band-lightened box squats (green)

365 x 3

405 x 3 x 2

Lunges

135 x 8 x 3

Step-up lunge jumps off box, box squat jumps, bridges circuit I guess

Upper back day

Nothing cool except

Pull ups (neutral grip)

BW+45 x 3 x 2

Lower Body. Monday. 5/24/10

Leg Press 5x5
3 plates each side
3 plates + 25lbs on each side
3 plates + 25lbs on each side
4 plates each side
4 plates each side

Belted Squats 5x5
2 plates
2 plates
2 plates
2 plates
2 plates

Seated Hamstring Leg Curls 3x8
130lbs
130lbs
130lbs

Seated Quad Leg Extensions 3x12
85lbs
100lbs
115lbs
-> real explosive.

Box Squat Jumps 3x5
5 reps
5 reps
5 reps

Step-Up Lunge Jumps 3x6 each leg
6 reps each leg
6 reps each leg
6 reps each leg
-> focusing on driving the lead knee upward.

**** SOME STRETCHING AFTER ****

5-24-10 Squat

Squat

275 x 5

285 x 5 x 2

295 x 5 x 2

I was having minor depth problems today. Several of my squats were at parallel or a tiny bit high, but most were good I think. When I get tired I don't like to go as low.

Band Lightened Squat

Purples

345 x 3

365 x 3 x 2 PR

Ransom Lifts (Zercher Lunges)

95 x 12

Lunges

135 x 12

155 x 12

Box Squat Jumps supersetted with

Step up Lunge Jumps off Box

3 sets each

05/17/10 Squat

With nationals less than a month away I need to begin to cut some volume and start increasing intensity. With the workout I maintained the volume prescribed but cut back the intensity as opposed to the past few weeks. I wanted to hit a heavy set of 5 for a potential PR and then take it a little easy. The first work set at 315 felt tougher than it should but I am learning my first work set always seems a bit difficult but I come back strong on the second set.

Squat
315 x 5 reps x 1 set @8 RPE
345 x 5 reps x 1 set @8.5 RPE
325 x 5 reps x 1 set @8.5 RPE
325 x 5 reps x 1 set @9 RPE

Reverse band squat (greens)
455 x 3 reps x 1 set @8.5 RPE
475 x 3 reps x 1 set @9 RPE
495 x 3 reps x 1 set @9.5 RPE
505 x 3 reps x 1 set @10 RPE

Finished with eagle glute machine and some plyos (low box+foam jumps and one-legged step-ups)

Total Workout Time: 1h 20m

BW: 185.6 (post dinner...need to watch this!!)

Squat, Monday 5/17/10

Back Squats 4x5
165
165
165
165
-> NO BELT. KEPT CORE TIGHT AND LOWER BACK UPRIGHT!!

Band Lightened Squats 4x3
315
335
335
335
-> ALL BELTED. WITH GREENS.

Lateral Leg Raises (on Multi-Hip Machine)
40x8 each leg (tough)
25x10 each leg
25x10 each leg

Box Squat Jumps
3x8

Step-Up Lunge Jumps
3x6 each leg
-> NEED TO WORK ON DRIVING LEAD KNEE UP.

**** STRETCHING AFTER ****

--> RIGHT ELBOW PAIN BEFORE I STARTED WORKOUT. RIGHT ELBOW STILL HURTING AFTER BUT NO WORSE THAN WHEN I STARTED. I ICED IT AFTER.

5-17-10 Tired Squats

Squat

275 x 5 x 2

285 x 5

275 x 5

I felt pretty tired before this workout due to midterm and and lack of sleep. Also my legs and lower back were a little sore from jumping a lot this weekend. It's good that I can still hit 285 for 5 on a bad day. All the reps felt somewhat hard and weren't as fast as I like.

Band Lightened Squat

Purples from top

335 x 3

345 x 3

355 x 3

Lunges

135 x 8 per leg x 3

Plyos: Squat Jumps off box and one leg box leap ups

Transversus

Biceps: 14"

Forearms: 12"

Epic Belted Squat Day!! - Monday, 5/10/10

Belted Squats
2 plates x 5
2 plates + 10lbs x 5
2 plates + 20lbs x 4 + 1 epic fail haha!! (Kyle unfortunately witnessed it - oops!!)
-> probably could have done 2 plates and a quarter but I hit MEGA-DEPTH on that 5th one and caved forward.

Banded Belted Squat (no weight)
-> using purple (doubled)
8 reps
8 reps
8 reps
8 reps
-> all with increasing tension

Leg Press
3 plates on each side x 8
3 plates on each side x 8
3 plates on each side x 8
-> this was way harder than it should have been!! I haven't done belted squats in a while and they are tough!!

Life Fitness Hip Adduction Machine
295 (stack) x 8
295 (stack) x 8
295 (stack) x 8

Life Fitness Hip Abduction Machine
175x8
175x8
175x8

Box Jumps
-> onto tall box (about 8 inches below waist?)
10 reps
10 reps
10 reps

Box Squat Jumps
-> starting from box a little above parallel and sitting down on the box and then jumping up as high as possible and landing on feet
10 reps
10 reps
10 reps

Transversus Abdominus
72.5 x 10 with holds
77.5 x 10 with holds
82.5 x 10 with holds

-> forgot to stretch after!!

-> OVERALL EPIC DAY THOUGH!! NO ELBOW PAIN!!