05/03/10

Missed my Saturday workout due to a project and also did not eat or sleep well entering this workout. So I wasn't sure how it would go. Definitely felt lackadaisical going into it and my right hip was super tight, but the lifts got better and better as the workout progressed. PRs in both the regular and reverse band squats.

Squat

325 lbs x 5 reps x 1 sets @ 9 RPE
325 lbs x 5 reps x 1 sets @ 8.5 RPE
325 lbs x 5 reps x 1 sets @ 9 RPE
325 lbs x 5 reps x 1 sets @ 8.5 RPE
335 lbs x 5 reps x 1 sets @ 9 RPE

Reverse Band Squat (greens)

475 lbs x 3 reps x 1 sets @ 8 RPE
495 lbs x 3 reps x 2 sets @ 9 RPE

Finished with the eagle glute machine and some lateral speed jumps.

Total Workout Time: 1h 40 m

BW: 181.0

Squat, Monday 5/3/10

Back Squats
165x5
175x5
175x5
175x5
175x5
-> all NO BELT.
-> FORM: I NEED TO STAY UPRIGHT AND PUSH MY KNEES OUT!!

Band-Lightened Squats
-> all with greens inside the plates
315x3
335x5
345x5
-> all WITH BELT.
-> all hitting super depth!!

Barbell Lunges
95x8 for each leg
95x8 for each leg
95x8 for each leg
-> all explosive 'kickoffs' from bottom of lunge
-> all NO BELT

Lateral Jumps (over bench about 3 inches below knee height)
20 reps (10 each way)
20 reps (10 each way)
20 reps (10 each way)

Quick Lateral Jumps (low side to side fast twitch movement)
-> I set up a few little 5 pound plates in a straight line and jumped back and forth as fast as I could
40 reps (20 each way)
40 reps (20 each way)
40 reps (20 each way)

**** STRETCHING AFTER ****

5-3-10 fivebyfive Squat

Squat

265 x 5

275 x 5

285 x 5 PR

285 x 5

285 x 5

Band Lightened Squats

greens from top

405 x 3 too easy

435 x 3

435 x 3

Lunges

135 x 10 or so then shoulder started hurting like it did back when I hurt it GMOPing so I switched to

CYBEX EAGLE GLUTE MACHINE!!!

STACK x 8 PER LEG x 2 SETS!!

Plyos

Lateral jumps over Gregs Belt and my bag

supersetted with Step Up Jumps

20-25 x 3 sets

Weigh In: 155 lbs

Pullin Heavy Weight - Deadlifts, 4-23-10

Deadlifts
-single at 315 with belt, no chalk --> P.R.!!!! (weight was slow off bottom but i kept my butt low and chest out and locked it out fairly easy, felt quick) -> feeling really good!!
-attempted single at 345 with belt and with chalk (couldn't lock it out) - lifted butt up too soon

Power Cleans
131x2 --> P.R.!!
131x2
136-fail
136x1 --> P.R.!!!!! (first time ever cleaning over body weight)

Pause Squats
135x2 with 3 second pauses --> P.R.!!
135x3 with 3 second pauses--> P.R.!!
135x3 with 3 second pauses
135x3 with 3 second pauses

Banded Seated Hamstring Curls
-> (with greens)
3x10
3x 5second intervals
4x 10second intervals
5x 10second intervals

Lateral Jumps (over bench about 3 inches below knee height)
10 reps (5 each way)
20 reps (10 each way) -> tiring!
20 reps (10 each way) -> super tiring!