Reintroducing Squats (after almost 3 months). Monday, 3/28/11.

**** NOTE: I took the last 2 weeks off lower body completely. All of last week I fully rested and did not train anything (and week before only did 4 days of light arms focused workouts with some accessory upper body training with dumbbells and resistance bands at home). ****

Back Squat 3x5
135, 135, 135
-> didn't go too heavy, feels ok - certainly didn't feel as light as it used to (when I could squat 225x4)

High Box Squat 3x5
-> not quite depth though (right about parallel)
135, 155, 165

Pause Squat 3 x 3 @ (3 sec.)
95, 95, 95
-> kept these light, felt good

Weighted Crunches 4x5
-> all on a bench with a 25 lb plate behind head

Core Isometric Holds 3 x (5 sec.)
-> (in weighted crunch position with body about parallel to ground)
25 lb plate behind head, 45 plate behind head, 45 plate behind head

Weighted Core/Oblique Twists 2 x (8-10 reps)
-> (in weighted crunch position with body about parallel to ground)
-> both sets with a 25 plate behind head

**** WEIGH-IN: 140 lbs Body Weight ****
(given that I fully rested and didn't train at all for the entire past week, I am happy that I did not lose any weight).

Weighted Pullups, Heavy Triples. Sunday, 3/6/11.

Weighted Pullups 3x3
-> BW+35, BW+45, BW+50

Weighted Pullups (semi-open grip) 3x3
-> BW+45, BW+55, BW+55

Face Pulls 4x12
100, 100, 100, 100

Shrugs (facing window) 12, 30, 20, 30
-> heavy sets: with 100 lbs each side (2 plates + 10)
-> light sets: with 125 lbs each side (2 plates + 35)

Preacher Curls
-> 1st set: negatives, 70x3
-> 2nd set: 50x8+f

Core/Oblique Twists (on decline bench) 5, 10
-> 1st set: 5 reps each way with 25 db behind head
-> 2nd set: 10 reps each way with 10 lb behind head