1-11-10 SQUNOT

Squat warmed up to 185 and my shoulder started hurting bad so I had to stop and do leg presses like a bitch. I worked up to 600 pounds for 4 or 5 reps. Doesn't matter. What matters is that my shoulder gets better so I can actually lift again. This fucking sucks I get so depressed when I'm injured. I also did leg curls, leg extensions, calf raises, hyperextensions x 130, cybex eagle glute machine and abs including rainbow dragonfly ponies. I also did box jumps at the track after and depth drops. I hurt my shoulder doing good mornings last thursday and it is holding the bar on my back that hurts it the most. If I can't heal and get in my training, competition in 4 weeks is looking like a waste of $65.

12.28.09 Bench and Shitlift before the Shit Show

Bench Press
warmups
95x5
115x5 (wide grip)
115x5 (medium)
115x5 (close)
125x5 (wide)
125x5 (medium)
125x5 (close)

Standing Press
45x10
75x5x3

Tricep Pulldown
80x10x3

Deadlift
135x5
this is when the trouble started. It had been a good 3 weeks since I last deadlifted. Plus I wasn't using bumper plates and wasn't on an olympic platform. I didn't have chalk or a belt. And I'm sure I was tired from all the upper body work, but I knew I needed to get some deadlifting in so I overexerted myself....Okay enough excuses...time for the embarrassment.
185-failed... inner thighs were on FIRE and got it off the ground a little but I either didn't have the proper motivation of Matt, Luke, Ben, et al. not being there or I am just a pussy. Worst thing is my friend who I was lifting with doesn't know shit so he couldn't even give me advice on what I was doing wrong.

Hip Adducter Machine
I thought that maybe that burning sensation in my thighs was my body telling me to do this machine... so I did it until I could do no more at 130 pounds.

Gym was about to close so on my way out I noticed something that I just could not resist...

CYBEX EAGLE GLUTE MACHINEEEEEEEEE
150 (machine max)x10 (each leg)x3

I'll be in Big Bear snowboarding and drinking copious amounts of beverages until Jan 2. I look forward to seeing you all at the Wooden Center on the 4th so you can all call me a pussy for my SOFT deadlift. Happy New Years to all you guys.

ME Deadlift

Deadlift:
629 x 3

This felt heavy. I seem to have lost all speed and strength since the meet. Definitely an @10 lift for me. Also, I think a huge PR but whatever; it should have been easier.

Deadlift off Blocks:
479 x fail
401 x fail

I couldn't get this to move for anything. Completely fried from the triple. bleh.

Seated Sumo Pulls:

221 x 7, 7
271 x 6

Felt good but still heavy. I had planned on the work sets being around 360.

Finished with some rainbow dragonfly ponies, hyperextensions and EEAAAAAGGGLEEEE GLUUUUTEEEEE MACCCCHIIIIIIIIIINNNEEEEE (to attempt to make up for the failure in block work).

12-1-09 Squat

Squat

205x5

215x5

235x3 PR new max

250x3 PR new max, last rep was slow, but not too hard

Box Squats

135x4

175x4

185x4x2

the box was a little higher than the one the rest of you guys used, but there was no pad. We also didn't have bands. They felt really easy. Probably the box was too high.

Cleans

111x5

121x4

131x3

141x2

161x1 PR felt lightheaded after this

Cybex Eagle Glute

210x10 each leg

Lunges

115x7 each leg

115x8 each leg

Abs

Standing ab cable pulldowns 90x10 100x10 110x10

Decline Sit-ups

Rainbow Dragonfly Ponies

Squat--12.1.09

Clean shaven, I strutted into the Wooden Center to get my sweat on. Who knew this week was Max Week? Also, I decided I've had enough fucking around and I'm going to start hitting depth regularly...so I did.

Squats:
warmups
135x5
145x5
165x3
185x3 (Luke said my depth was good so PR by a lot...old PR was 135 with proper depth)
I considered going for a 1 rep max here, but felt tired and knew there was a lot of workout left, so I'm saving that for a later date.
Also, I'm finally getting comfortable holding the bar lower on my back (Matt and everyone else agreed it was way to high on my back before). This is making my squat improve overall.

Box Squats:
135x4x2
145x4
155x4

Cleans/High Pulls:
I tried to clean, but my form is awful and I almost fell after one attempt at 111. I just decided to do high pulls and work on explosiveness from my legs.
121x4
131x3
141x2
161x1 (not really high enough)

Mule kicks (Eagle Glute machine):
210x8x3 for each leg (pretty easy with the right leg, brutally hard for my left)

Ab Cable Pulldown:
60x10
80x10x2
This really killed my pinky fingers, which felt jammed by the black part of the rope thing

Incline Abs:
Body weightx10x3

Since I've hit two maxes this week, I'll do an updated tally here:
Bench Press: 165
Squat: 185 (haven't tried a 1 rep max though)
Deadlift: 280
Total: 630

RE Squat

Squat:
405 x 5
415 x 5
425 x 5
435 x 5

Better than last week, worse than what I wanted. Squats are averaging 60% below parallel with the rest at or slightly above. Also not what I want, but at least I'm getting the calls now so I can adjust.

Band-lightened Squats:
reverse blues
545 x 4
585 x 4
615 x 4
635 x 4

heavvvvy. I feel pretty good when sinking these deep though. Hopefully I can use that to adjust where I think below-parallel needs to be

Pause Squat:
315 x 3 @ 3 sec, 3 sets

Felt exhausted. Sprained my right forearm on the first set when my hand slipped out too far and the wrist bent back.

Glute Thrust Machine:
Too dead to do lunges.
stack x 8, 10, 10, 10

Overall, a productive workout. Things are coming back, but I have a lot of work to do get get everything in shape for january.

Deadlift

Felt like death today still.

Deadlift
600 x 5

Not a PR, but I was satisfied that I was still able to rep 600 out given how sore I felt today.

Stiff-legged:
315 x 8
365 x 8

Right hamstring started acting up, based on tweaking it a few weeks ago. Decided not to push it.

Glute Thrust:
This was the only thing I figured wouldn't aggravate my hamstring while still providing any sort of meaningful assistance work.

stack x 3 sets

Finished with cable abs. The rainbow dragonfly ponies from Tuesday made my abs more sore than they have even been before. Even now, they are still tender to the touch. Cable abs felt awful as well.

Squat

Squat
205 x 5
215 x 5
225 x 5, 5

Band lightened squats (w/ greens)
335 x 4
355 x 4, 4
365 x 4

Pause squats (3 second count)
185 x 3
205 x 3, 3 -these were tough

Glute kick back machine
190 x 10 per leg
290 x 7, 6

The plan was to do lunges but at the bottom I felt a bad soreness/pain in my upper quads that I think is from all the running last week. Hopefully it goes away in a few days.

RE Squat

ZOMG welcome to the volume. I haven't felt this beat up in over a year and a half for any leg day.

Squat:
405 x 5
425 x 4 (ugh... going for 5)
405 x 5, 2 sets

Band-Lightened Squat:
495 x 4
515 x 4
545 x 4, 2 sets

Pause Squat:
315 x 3 @ 3 sec
355 x 3 @ 3 sec
335 x 3 @ 3 sec

Lunges:
185 x 1
Man, I was exhausted at this point, so I scratched the lunges

Glute Machines:
190 x 10 per leg
300? x 10 per leg, 2 sets

Substituted the glute machine for lunges so I wouldn't fall over.


Definitely deconditioned to high-rep work at the moment. The weight felt light, but the muscles wouldn't budget at times.