Luke 9-14-12 Squat, 9-15-12 Bench

Worked out both days with Alex at AHCCC after Big Bear trip

Squat
375 x 1
395 x 1
415 x 1 @ 9
430 x 1 @ 10
440 x 1 @ 10 5 pounds below PR

Dumbbell Lunges
70's x 10
80's x 10
90's x 10

Overhead Squats
45 x 10
65 x 10 kinda hurt shoulder
45 x 10

some machines
ball cable transversus

Bench
205 x 1
225 x 1 @ 9+
230 x 1 @ 10
235 x 1 @ 10
230 x 1 @ 10
230 x 1 @ 10
the bench setup felt really weird at this gym.  I couldn't get my hands right or get my tuck right.  Felt heavier.

Standing Press
95 x 5
115 x 5
125 x 5
130 x 4 PR

Dumbbell Bench
75's x 8
85's x 6
90's x 4 PR

Muscle ups
BW x 5 PR

Shoulders Raises, Incline Curls, Triceps extensions

Squat Day 7/11/2011

Front Squat
225 x 5 @8
245 x 5 @8.5
265 x 5 @9 PR 20lb
275 x 5 @9 PR 30lb
285 x 5 @10 PR 40lb
These felt nice on my lower back.

Leg Press
8 plates x 5
10 plates x 5
12 plates x 5
14 plates x 5
16 plates x 5

Dumbbell Lunges
75lb dumbbell per hand x 6 per leg
75lb dumbbell per hand x 6 per leg
75lb dumbbell per hand x 6 per leg

Intervals
Jumprope & Floor sweepers

Stretched

"Squat Day" 7/5/2011

Squat
375 x 1
Had to stop here. As I was warming up I felt my lower back giving out. I unracked 395 twice and started shaking so I put it back. My lower back completely gave out and I started leg pressing. This was the first time I tried my new shoes to squat and it felt great during the warm ups.

Leg Press
8 plates (altogether) x 10
10 plates x 10
12 plates x 10
14 plates x 10
16 plates x 10
These actually felt nice bc my back was leaning on something.

Dumbbell Lunges
60's x 7 per leg
60's x 5 per leg
60's x 5 per leg
60's x 5 per leg

Supersetted the Quad machine and calf machine
4 sets each

Tried foam roller transversus but had a hard time laying on it. The more I cooled off the more my back started to hurt. I tried hanging from the pull up bar and rolling it out. This weekend I went camping and I didn't have a mat for my sleeping bag. The ground was pretty rough and it kinda hurt my back in the morning when I would wake up, but nothing serious. I hope this isn't serious.

Bench + Light Deadlift Assistance

3/22/11

Bench

found my shirted opener at around 250 lbs

3/24/11

Good-Mornings

225, 245, 245, 255 x 5

Low Box Squats

185 x 5 x 3

Dumbbell Lunges

One-Arm Rows

Squat Day 12/13/2010

Squat

355 x 3
375 x 3 PR
355 x 3

Low Box Squats

275 x 5
275 x 5
285 x 5
285 x 5

Lunges w/ 65lbs
5 reps per leg; 3 sets

Super set with

Revers Crunches
3 sets

Happy with the PR. I had someone give me a back spot and this other guy judge depth. They were both squatting before me and they both had good form. The guy judging depth said they were all good (3rd rep was the best). 405, I'm coming for you...

Squat

9/6/10

Squat

235, 245, 255, 265 x 3

Pause Squat

185 x 3 x 3 @ 3 sec

Dumbbell Lunges + Abs

PNF