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).

Lower Body. Thursday, 3/3/11.

Quad Extensions Machine 5x12
140, 140, 140, 140, 155

Hamstring Curls Machine 3x12
55 ea, 65 ea, 65 ea

Leg Press 4x10
1 plate each side, 2 pes, 2 pes, 2 pes
-> didn't go too heavy, achilles feel ok

High Box Squats 2x10
95, 95
-> kept these light, and above depth, achilles feel ok

Hip Abduction Machine 2x50
85, 85

Hyper Extensions 3x10 BW

Hip Abduction Machine 2x50
145, 145