Deadlift 2x5. Thur. 10/6.

Deadlift 2x5
295, 315 (felt good)

Sumo Rack Pulls 2x5
345, 365
-> (w/ bar starting 1 inch or so below my knees)

Banded Hamstring Curls 3x10
-> all w/ black band

Kettlebell Pullthroughs 2x15
-> all w/ 53lb kb

Aerobics Ball Planks
-> 2 sets x 30 sec. w/ kicking resistance

From Thursday

Deadlift (conventional)
355 x 5 @ 8
355 x 4 x 2 @ 9-

I didn't fail either of the sets, just stopped. Everyone was telling me my form basically made it look like I stiff-legged every rep, but the one set I tried to fix it and people told me it looked ok felt terrible.

SS box squats
170 x 5
190 x 5 x 2

170 x 5

Might be cheating on these, not sure

Deficit deadlifts (off blue and yellow)
275 x 5 x 2

295 x 5

Kettlebell pull throughs,

35 x 20 x 3

banded abs superset

Homo thug pull ups

Luke 4-28-11 Deadlift: The rise and fall of the safety squat bar

Deadlift

355 x 5 @ 8+

385 x 5 @ 9+ PR

405 x 5 @ 9+ PR

SS low box squat

180 x 5

220 x 5 x 3

Ultra Wide Sumo Deadlift

225 x 8

275 x 8 tore the shit out of my shins on this set

275 x 8 started bleeding on the bar on this set

295 x 8 PR

Kettlebell Pull throughs

35 x 20 x 3

superman abs roller

I attribute this PR to North Campus Student Center pizza

Deadlift

375 x 3

405 x 3 (PR)

Good mornings

235 x 5

245 x 5

255 x 5

275 x 5

Low box squats

235 x 5 x 3

Kettlebell pullthroughs

Windshield wipers (on rings)

Deadlift Day 1/13/2011

Good Mornings

315 x 5
335 x 5
335 x 5

SLDL

365 x 5
405 x 5 PR
405 x 5

Very Low Box Squat

275 x 5
295 x 5
305 x 5

Kettle Bell Pull Throughs
3 sets of 15 per arm

Supersetted with

Superman Core Extensions
3 sets of 12

Plyos
3 sets jumping up the steps in Drake

Deadlift Day 1/7/2011

Deadlift

425 x 5
455 x 5 PR 10lbs

SLDL

365 x 5
385 x 5
385 x 5

Low Box Squat

275 x 5
295 x 5
305 x 5 (PR?)

Kettlebell Pull Throughs w/ 45lbs
3 sets of 15 per arm

GHR Abs
3 Sets

Plyos-long jumps up Drake; 3 sets

PNF

Great lifting week. 10lb PR on all 3 lifts.

11.29.10--Squat

Squat:
225
255
265 (4 pound PR)

Pause Squats (3 second pauses):
155x3x4

Cleans:
95x4
135
155xf

1 set kettlebell, 3 sets of banded pullthroughs

Squats. Monday, 11/22/10.

Back Squats 3x3 (belted)
210 = 85% of max
225 = 92% of max (tough)
225 = 92% of max (tough)
--> I need to continue to work on keeping my chest up. Although I am making some improvement slowly.

Pauses Squats 4x3 @ 3 sec. (belted)
145
145
145
145

Power Cleans (tried to get double - only single though, followed by 5 triples)
155xfx1+f --> (hitting 155x1 still was a P.R.!!!)
135
135
135
135
135

Kettlebell Pullthroughs
35x12
35x12
35x20

Hill Sprints
3 x 40 meter sprints

Acting a fool

Squat

255 x 3

275 x 3 x 2

God these were slow

Pause squat (3 sec)

225 x 3 x 2 (unbelted)

Ring pause squat

225+4 dip rings x 2+f

whoops

back to Pause squat (3 sec)

225 x 3 (belted)

Way easy

Cleans

155 x 2

135 for triples

Kettlebell pullthroughs

Maxwell Squat Monday 11/15/10

Back Squat

235x5

245x5 belt

255x4 belt

Didn't quite get up to 85% of my max (295x.85), which is a shame. I'm trying to pull my knees out more, as on heavy singles they buckle really badly, and while the weight on the bar is going down as a result, my glutes are thanking me.

Pause Squat

155x3 easy

175x3 tougher

185x2 failed on 3rd rep

No belt for any of these. I need to stop adding weight when a set is hard, and just do sets across for the rest. Again, working on keeping knees out.

Power Cleans

135x3 3-4 sets

155x3 3-4 sets

Really concentrating on getting the form down. The Truffle Shuffle is probably a consequence of not jumping straight up, and I think it's improving.

Calf Raises

225x8 3 sets

Kettlebell Pullthroughs

50x8 per arm, 4 sets

Then stretching and food.