Luke 12-24-11 Legs

Got into gym at 3:45 to find out that it closed at 4. Rushed workout with no rest. I did machines to not stress my achilles.

Leg Extensions

2 leg x 2

and single leg x 2

Leg Curls

2 leg x 2

and single leg x 2

Adductors and Abductors

Weighted Hypers

Cable Crunches

11.2.11--Squat

Squat:
warmups
295x3@9
305x3@10-
315x3@10+ PR
On all of these I was doing the first rep at probably an inch below parallel just to make sure I can do that for the meet, 2nd and 3rd reps were usually around parallel or a little high

Leg Press Machine
3 plates on each side x 8 x 3

Leg Extensions Machine

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

Squat 5

Squat:

405 x 5

425 x 5

455 x 1

My lower back was seizing up on these so I stopped at 455. The weight wasn't bad though.

Leg Press:

6 plates? x 10, 10, 10

Did some leg extensions followed by ball bridges and pnf. Kind of a disappointing workout.

Squat 5 (wk 2)

Well, I tried. I was suppose to go to this gym. I got there at 7, but was running late. Apparently, the later crew wasn't lifting this week, so there were only two dudes there and they were leaving in 20 minutes. Mostly a scheduling conflict, as the owner sounded really cool. So instead of lifting here:

I lifted here:

LA Fitness. ... The rainbow banner in the back reads "sweat plus effort equals success"

=

Squats:

405 x 1

435 x 5

455 x 5

475 x 5 @ 9

I wasn't planning on not using bands for another two weeks. There were no spotters so I dragged on the trainers over for my 475. He ended up helping with his finger tips on the last two reps, so I ended up bagging it after that since it wasn't quality work.

I noticed my lower back was grabbing at me today, which happened last time I had that piriformis tightness. I've been stretching it daily since last thursday, but I'm concerned that it's tightened back up on me.

Lunges:

135 x 5

185 x 5

225 x 5, 5

I couldn't find anything else there, so I just did leg extensions and leg curls for a few supersets and hit up some abs. Did some much needed stretching as well.

Squat off week

Squat:
405 x 2
425 x 2
445 x 2
465 x 2
485 x 2, 2 @ 9

Not a bad off week. Lower back was tired from deadlifting, but the weight didn't feel too heavy.

Box Squats:
315 x 3
345 x 3
355 x 3
365 x 3

finished with some random leg extensions, foam roller transversus and pnf.

My right hip is still not quite healed. I can feel it ache when i just walk around but it feels like when squatting. Not sure what's up with it yet.

Squat something

Squat:
405 x 1
425 x 1
445 x 1
465 x 1
405 x 2
425 x 2
445 x 2
465 x 2

This almost looks like a Kyle rep scheme. The drop made 405 feel very light and I think my rebound improved on the second series of sets.

There were no bars with knurling on them, so I wasn't able to do cleans and I didn't have any bands.

Pause Squats:
315 x 3 @ 3 sec, @ 8-
345 x 3 @ 3 sec, @ 8
365 x 3 @ 3 sec, @ 8+

Much easier than I expected.

Finished with leg extensions (for kicks (pun intended)), machine crunches, and pnf.

10-25-10 Legs

Did not do back squat today because I'm resting my hip

Front Squat

135 x 8

165 x 8

185 x 8

Leg Extension

200 x 8 x 3

Adductors and Abductors about 100-140 lbs for 50 slow reps each

Hyper Extension

BW x 30, 40, 20

Abs

Plyos

Box Jumps

Low Box One Legged Jumps

Last week alone

Squat

205 x 5

235 x 5

265 x 5

Last one might've been high but holy shit I was gasping for air for about 5 straight minutes after this

175 x 10

185 x 10 x 4

Leg extensions

160 x 10

175 x 10

190 x 10 x 3

calves and decline abs superset

Squat 3

Just got back from a crazy weekend in VEGASSSSS. 14 hours of sleep for 5 days. Still sick too. The Jürgens Method is in full effect.

Squat:
405 x 3
425 x 3
445 x 3 @ 9
455 x 3 @ 9+

Hip felt nasty on these. I had zero rebound in order to protect it.

Pause Squat:
365 x 3, 3 sec @ 9+
405 x 3, 3 sec @ 9
425 x 3, 3 sec @ 9+

Whoa, not expecting 425 with such little sleep.

Did a few leg extension and super decline sit ups. Then hamstring stretching.

Is it working?

Squat

230 x 5

260 x 3

290 x 2

175 x 10

185 x 10 x 4

Leg extensions

140 x 10

150 x 10

160 x 10

170 x 10

horrible cardio abs

Pull ups

BW x 15 then goaded into hitting 30 total

08/19/10 Deadlift

Band-Lightened Deadlift (greens single-choked at pin 6)
405 x 2@7
455 x 2@8
495 x 2@8

Stopped here because my hips were really bothering me. Last week I did the same thing and worked up to a double at 585. This coming week I am going to take it easy on my lower days. I have been going pretty hard at it and with my hip bothering me, a lower intensity/higher volume week is needed.

Finished with some banded hamstring curls, banded hypers, and leg extensions.

hey guys I want to box squat too

Squat

225 x 5

250 x 3

280 x 3

Probably high.

Box (bench) squat

175 x 10 x 5 or 6

Kind of forgot to keep count but I did at least 5.

Leg extensions

4 set ramp up to 175 x 10

the usze the ushze the yusge the [juʒ]

Working around injury squat

I tried warming up for squatting but my right hip is still bothering me at the bottom of the hole. I can squat on it, but I don't trust it to be as explosive as I want to be.

SS-bar Box Squat:
used a 14" box, which is .5 inches below parallel for me. I normally use a 13" but wanted to keep it higher to avoid aggravating the hip.

285 x 5
325 x 2, 5, 5, 5

The first set of 325, I was jet powered due to my stomach feeling horrible. I stopped after 2 to avoid having the jets burn solid fuel ifyouknowwhati'msayin'. The other 3 sets felt fine, thankfully.

Zercher Squat:
1 second pause on the top of the legs. Used a fat bar today for these which was much better on my forearms. With a bit of padding, it might even be bearable at heavier weights.

173 x 5
213 x 5
263 x 5, 5

These feel pretty good, almost like a weird front squat. I recommend them to everyone.

Lunges hurt badly so I scratched them. Finished with some leg extensions/curls, ghr abs and 5 trips with the sled + 160 lbs. keg on top.

Horrible Squatting

Squat:
Worked up to 365 x 2. My right hip was bothering me really badly, so I stopped. Also, my back. It's frustrating to be limited so early.

Cleans:
185 x 3, 3, 3, 3

Felt so-so on these because my back was aching.

Supersetted
zerchers @ 135 x 8 with bent over rows @ 135 x 8-10

Finished with leg extensions and machine row. + ghr abs

03/08/10 Squat

Good workout. Box squats felt good, slow but good. 345 and 365 felt very powerful. Was programmed to do reverse band squats like last week but forgot to ask Dave to bring them in. So I substituted in the rack lockouts. These were good because they really forced me to stay tight.

I was supposed to do GMOPs as a 3rd movement but since I did the rack lockouts which were very similar I scrapped that and did some leg extensions to hit the quads. I also wanted to save my lower back so I could hit this weeks deadlift day hard - to make up for last weeks disaster.

Box Squat (Low Box + 45 plate)

275 lbs x 2 reps x 1 sets @ 8 RPE
315 lbs x 2 reps x 1 sets @ 8 RPE
345 lbs x 2 reps x 1 sets @ 9 RPE
365 lbs x 2 reps x 1 sets @ 9.5 RPE
375 lbs x 2 reps x 1 sets @ 10 RPE

Squat - Rack Lockouts (pin 10)

405 lbs x 3 reps x 1 sets @ 8 RPE
455 lbs x 3 reps x 1 sets @ 9 RPE
475 lbs x 1 reps x 1 sets @ 10 RPE

Finished with calves and abs.

Total Workout Time: 1h30m

BW (post dinner): 189.0

1-18-10 Squat

Squats

225x3

245x1

255x1 pretty easy, but shoulder hurt after this. Supposed to be opener. I opted not to do walk outs or band assisted since my shoulder hurt. I took 3 ibuprofen at this point

Cleans

133x6,5

143x6,5

153x3 failed twice after this so dropped weight to finish 133x2

EAGLE GLUTE MACHINE

5 sets

Leg Extensions

160x12x3

LE Squat

Plane got in an hour early to Seattle, so I drove straight to Seattle Strength and Power to see if I could train there while people were still around. I discovered that they put up a list of people's deadlift-to-bodyweight ratio for those to train there. #1: David Jurgens w/ 633 @ 181. Way to go me, haha.

Kept it lighter / low volume today in preparation for Thursday's squat session.

Squat w/ chains:
315 + 80 in chains x 5
315 + 120 in chains x 5, 5, 5

SS-bar box squat:
off 13" box. get lowwww.
235 x 5, 5
255 x 5
285 x 5, 5

Finished with leg extensions, calf raises and ab wheel.

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.

Squat

Squat:
Straps down, under belt

457 x 1
499 x 3, 3, 3,

Felt alright, but a bit slower than I would have liked. The only squat rack in the gym faced a mirror which threw me off. I think last two sets were at depth, but the first was high

Walk-outs:
589 @ 10 sec
639 @ 10 sec

Man, this felt heavy. I am currently unprepared to even handle this weight. I need to be feeling something 600+ every squat workout until the meet.

Box Squat:
w/ greens
225 x 5, 5, 5, 5

The set up here wasn't too great and the plates were sliding all over, so I didn't got heavier. Weight felt pretty light.

Finished with adductors and leg extensions. (Due to time)