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

10.19.11-Squat

Squat:
warmups
285@9-
305@9
315@9+
325@10-
335@? I asked for two side spots on this set, because its equal to my max. I explicitly told them don't touch the bar unless I'm failing and need help. Right spotter got the message, but the left spotter for reasons I still don't know decided to hold the bar while I was still on my way down, effectively ruining the lift for me. I think I would've gotten it anyway, but still really annoying.

Leg Extensions and Calf Presses and Leg Press Machine

10/11/11--Squat

Squat:
265x3@9-
275x3@9 (only difficult because I split my boxers on the first rep, which happened to me two weeks ago, so it kinda made me laugh)
285x3@9
295x3@9
305x3@10- PR

Calf Press
Leg Press

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

Sick Squat Brah 9.13.11

Woke up this morning feeling really sick. I guess it's time for my yearly "get sick and lose 10 pounds." Although, I could probably benefit from losing 10 pounds because I'm consistently weigh around 188 lbs.

Squat:
warmups
245x5@8 (these felt really good)
265x5@9
275x5@10 ties PR, probably did not have depth on most (really tired after this, part because sick, part because belt slipped on first rep, part because gym so effing hot)

Calf Presses

Abs

had to quit workout early because of sore throat/general exhaustion

8.29.11--Squat

Squat:
warmups
225x3@9-
245x3@9
255x3@9
265x3@9+
275x3@10

Pretty sure I'm high school musical on all of these, but the more workouts I get under my belt (which is not fitting like it used to), the better my depth will get.

Some leg presses, calf press, and upperback/biceps

BW: 186 lbs

5.16.11-Squat more than Darvin Day

Squat:
275x3@9
285x3@9+ (10 lb PR)
300x3@10 (25 lb PR)

SS Bar Low Box Squats:
172x5
222x5x2

Leg Press:
3 plates on each sidex8x2
3 plates and a quarter on each sidex8

Calf Press
a bunch a munch a crunch a munch

Foam Roller Transversus

Squat 3

Lower back was still recovering from deadlifts last thursday

Squat:

455 x 1 @ 10-

475 x 3 @ 10

495 x 3 @ 10

505 x 3 @ 10

Not a PR, but about what I expected.

SS-bar box squat:

352 x 5 @ 10+

312 x 5, 5 @ 9, 9-

322 x 5 @ 9+

I fixed my elbow resting problem, which made these infinitely harder. I barely finished the first set, but things started to come together by the second set.

Leg Prass:

5 plates x 10

6 x 10

7 x 10

eh.

Finished with some plyos, foam roller, and calf raises.

Squat 5

Sciatica is back in action. I think it's being caused by the seats in the plane rides?

Squat:
405 x 5
425 x 5
435 x 5
445 x 5
455 x 5 @ 9

Definitely the easiest 455 has ever felt.

Pause Squat:
365 x 3 @ 3 sec
375 x 3 @ 3 sec
385 x 3 @ 3 sec

Band-lightened Squat:
greens
405 x 5 @ 6
455 x 5 @ 6
495 x 5 @ 7

Went for some recovery but these ended up feeling way to light

Finished with calves, transversus and pnf hamstrings.

Squat 5

Wasn't feeling too bad when this started, but my lower back was actually still obliterated from last thursday.

Squat:
405 x 5 @ 10
425 x 5 @ 10
445 x 5 @ 10

guhhhh... The first rep is always unbelievably slow due to my lower back freaking out. Each rep was so slow that these really took a lot out of me.

Band-resisted Squat:
w/ greens
275 x 5
295 x 5
315 x 5

All do-able, but not super fast.

Lunges:
135 x 6, 6
165 x 6

Completely gassed at this point.

Finished with transversus, calves, and pnf.

Banded Deadlifts. Thursday, 12/2/10.

Band Resisted Deadlifts (purples doubled)
245x1 --> P.R.!!!!
245xfail (barely failed at top, nonetheless could not lock it out)
245x1
-> slowly improving at these. cleans are helping my explosion off floor.

Good Mornings 4x5
135
155
175 --> P.R.!!!!
175

Stiff-Leg Deadlifts 3x8
225
225
225

Banded Hamstring Curls (with green) 3x8 + long pause

Transversus Foam Roller Leg Raises 3x20

Free Motion Calf Press 3x10 (each leg)
260
260
260

Cable Abs 3x5
100
110x4 --> P.R.!!!
100

Deadlifts. Thursday, 11/18/10.

Band-Resisted Deadlifts (heavy singles belted)
-> with purples (doubled)
225x1
225x1
225x1

Good Mornings 4x5 (no belt)
135
135
135
135
-> kept these a little lighter to focus on form.

Stiff-Leg Deadlifts 3x8 (no belt)
225
225
225

Banded Hamstring Curls 3x8
-> with greens

Free Motion Calf Press 3x20
240
240
240

Box Jumps (tall box) 3x8 BW

Weighted Sit-Ups (Reverse Glute Hamstring Raises)
25x4+f
25x4
25x6 --> P.R.!!!!

Aerobics Ball Oblique Lateral Leg Shifts
3 sets till failure

Stretching