Squat 3 Cycle 2

5/7/12
Squat
275, 285, 295 x 3
then kevin did 300 so I did 305 x 3 (10lbs less than PR)

Lunges
135 x 5 x 4

Anderson Squat
225 x 3 x 2 These were much harder than last week and I definitely hit my fatigue stop after this set
185 x 3 This set wasn't great

Arnold Superset (Leg Extension + Squat)
135 x 26

Calves, Transverse Abs, Hamstring Curls

Deadlifts 7/14/2011

Deadlift
465 x 3 @8.5
500 x 3 @10 15lb PR
I've been wanting to hit this for sooooo long.


GHRS
x12
x12
x15
x15

Deficit Deadlifts
345 x 5
345 x 5
345 x 5
Hands were fried after this

Calves/Intense PNF/Abs

Luke 7-14-11 Deadlift

deadlifted at 24 hour fitness with no chalk as usual. Also like I said before, the octagon plates bounce weirdly and roll away so I have to reset every rep either by moving the bar or moving my feet. Either way I lose all tightness. Triples are more like 3 singles with 5-10 seconds of rest.

Deadlift

405 x 3 @ 9-

425 x 2 + fail. This may have been a grip fail. I got the last rep off the ground, but I don't think I could have held on to grind it out so I put it down. It's bothering me that I can't lift as much as I think I should. I don't know if I'm weaker or if the plates are really messing me up. At least I am not failing on the ground.

Deficit Deadlift off of a 45

225 x 8

265 x 8

285 x 8 PR

Calves

420 x 30

480 x 35

520 x 30

Hamstring Curls

Abs

-Also a question to the team especially Dave-

I like to deadlift by myself and without getting psyched up. I like to stay calm and pull the weight without anyone yelling at me and without feeling pressured. At a meet I like to nose tork and get fired up for a big lift. Is there any advantage to training this way? Is it good to save the psyche up for when it's important or should I be training in meet like conditions and get pumped for every heavy deadlift set?

Looks good

Deadlift

355 x 5 @8

365 x 5 @8

375 x 3 @9

http://www.youtube.com/watch?v=pnZcoiyAB1g

375 wasn't a failure but my grip was ready to give so I stopped. No PRs but considering these felt really easy with a shitty bar and my knees weren't locking out too early like they had been during the year I'm feeling better about deadlifts

Good mornings

225 x 8

245 x 8 x 3

No GHR set ups so did light good mornings. Killing my wrists though.

Deficit deadlift

255 x 8 x 4

calves and whatnot

Luke 6-30-11 Deadlift

First time deadlifting since the mini meet

Deadlift

365 x 5 @ 8

395 x 4 @ 10

the gym only has octagon plates which bounce awkwardly on the ground so I had to reset foot positioning or roll try to move the bar for every rep. It kinda felt like 4 singles of 395 with about 5-10 seconds rest for each one. My back felt fine and my shoulders felt good. The weight wasn't too bad, but rep 4 was slow so I didn't go for a 5th. I think I could hit more with bumper plates.

Deficit Deadlift- Conventional off of 45, double overhand grip

225 x 8

255 x 8

first time doing this

Calves

worked up to 520 x 30

Hyperextensions

Deadlift 6/29/11

Deadlift
425 x 5
475 x 5 10lb PR
The first three reps had good speed but I slowed down on the last two and rounded my back. Also, the first set I went Ed Coan stance, but for the second set I went a little wider and the bar moved faster.

Deficit Deadlifts
315 x 8
325 x 8
335 x 8

GHRs
4 sets of 10
Hams were fried...

Calves w/ stack
4 sets of 100

Ab Wheel
BW x 15
25lb plate on my back x 15
45lb plate on my back x 15

PNF Stretching

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

Cycle 0 Week 2 Squat 6.13.11

Band-resisted Squats (micro-minis, smaller than last week)
175x3 @ 8+
175x3 @ 8+
185x3 @ 9
185x3 @ 9
195x3 @ 9+

Power Cleans
65x8x2
85x5x4

Lunges
again, wrecked
65x5
75x5x2

Transversus Foam Roller Abs, Calves

I haven't PR'd in a main lift since the meet

Band-lightened squat (green)

405 x 5 x 2

385 x 5 x 2

Dave told me to drop for the sake of speed, these felt speedy

Leg press,

calves,

banded abs superset

4 sets

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 5/9/2011

Squat
345 x 5 @8
365 x 5 @9
385 x 5 @10 20lb PR
This was once the CA State Record set by me back in July of last year.
Eye on the prize: Squatting over 440 in August to take my record back at 181...THAT'S RIGHT 181 YO !!! Btw, 2 were high, 2 were parallel, and one was for sure depth. Thanks Ryan :)

Band Lightened Squats (w/ Greens)
445 x 5 @8
455 x 5 @8
495 x 5 @9
515 x 5 @9
Tired...

Leg Press
12 Plates + 2Qtrs on each side x 8
14 Plates x 8
14 Plates x 8
14 Plates x 8

Supersetted Calves (stack x 120 reps PR!!!!!) & Foam Roller Transversus

GPP-Carrying the safety bar on my back from the Drake entrance into the Bear Cave.

"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.

Deadlift Assistance 4/8/2011

GMOP
315 x 5
355 x 5
385 x 5 PR
425 x 5 PR

Low Box Squat
315 x 5
345 x 5 PR
315 x 5

Leg Press
12 Plates x 8
14 Plates x 8
16 Plates x 8
18 Plates x 8 PR???

Banded Hyperextensions
3 sets of 20 w/ blues & greens

Supersetted w/ Calves

Foam Roller Transversus

Squat 3/21/2011

Squat
480 x 1
480 x 1
Opener will be 479

Low Box Squat
275 x 5
275 x 5
275 x 5

Leg Press
12 plates x 10; 3 sets

Superset calves & abs

PNF Stretching

Squat 3/14/2011

Squat
405 x 1
455 x 1
495 x 1
525 x f FUUUUUUCK!!!

Band Resisted w/ Greens
225 x 3
245 x 3
275 x 3

Leg Press
5 plates x 10
6 plates x 10
7 plates x 10

supersetted with calves and abz

495 felt easy. I needed to accelerate more on the 525. I also leaned forward t0o much and didn't have the right speed. We'll leave that one for the meet.

Squat Day 3/6/2011

Suited Squats
445 x 3
455 x 3
475 x 3 20lb PR this felt awesome...
455 x 3




Band Resisted Squat with Greens
225 x 3
245 x 3
265 x 3

Leg Press
6 Plates on each side x 8
7 Plates on each side x 8
8 Plates on each side x 8
9 Plates on each side x 8 PR???

Supersetted calves and Abzzz

PNF

Just saw the video. 475x3 looked a lot faster than it felt. Each rep was painful. Perhaps I could have done more weight...

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.

Lower Back Day 2/24/2011

Leg Press
4 plates + Qtr per side x10
5 plates + Qtr per side x10
5 plates + Qtr per side x10
6 plates + Qtr per side x8
7 plates + Qtr per side x8
7 plates + Qtr per side x8
6 plates per side x 12
6 plates per side x 12
I couldn't clean nor due GMs due to the scalene muscle in my neck. I tried to a couple of sets of GM then did a set of front squats. This made things worse. Training in the suit next week should be fun.

Banded Hyperextension w/ 2 Blues & 2 Greens
3 sets of 20
I supersetted these with calves

Supersetted Banded Vertical Jumps w/ Abs

Christ I need a foam roller

Good mornings

275 x 5

295 x 5

305 x 5

315 x 5 (PR)

Low box squat

245 x 3

255 x 3 x 2 (first normal stance, second extra wide)

265 x 3 x 2 (first normal stance, second extra wide)

Since these were all unbelted, I legitimately think I might be better at these than normal squats at this point

Banded hyperextensions

gray x 12 x 4

Calves, hanging leg raises superset

Arnold press

45 x 5 x 5

Dumbbell bench

60 x 8 x 4

Decline bench

155 x 5

175 x 5

185 x 5

195 x 4+whoops

Chin ups

BW x 15 x 3

BW x 12

flyesceps

Deadlift Assistance 2/10/2011

Good Mornings
315 x 5
335 x 5
365 x 5

Low Box Squat
315 x 3
335 x 3
365 x 3
375 x 3 10lb PR

Dumbbell Pull Throughs w/60 lbs
3 sets of 15 per arm; 30 reps total per set

Calves

Abs w/ Cheryl & Ryan...OWWWWWWWW!!!

Cardio on treadmill