Luke 2-27-12 Squat

Squat with straps down (Peter's 34 super centurion)

365 x 5

375 x 5

385 x 5

405 x 5 @ 9 light self knee wrap

415 x 5 @ 9 PR light self knee wrap

Walkouts @ 10 seconds

475, 495, 515

Band Resisted SSB Squat

155 + reds x 5

165 + reds x 5

165 + reds + blacks x 5

205 + blacks x 5

Leg Press

up to 6 plates x 10

superset with hamstring curls

foam roller transversus

11.28.11--Squat

Squat:
warmups
265x5@9
275x5@10
Had to stop because felt like I was gonna puke or pass out

Leg Press:
3 plates each side x 8@9+
3 plates and a quarter on each side x 6 @10
Had to stop because I felt like I was gonna puke or pass out

Just decided to end the workout there... don't know if my shittiness was caused by exhaustion or chinese food I had for lunch not sitting well, but just wasn't working for me.

11.9.11-Squat

Squat:
Given that I can triple 315, I feel pretty good about that being my opener. Including warmups here for reference when meet comes around
barx5
95x5
135x5
185x3
put on belt
225x3
275
295
Attempt 1:
315@8+/9-
Attempt 2:
335@10- (much better now than when I attempted this last time. For sure got depth, but my walkout sucked by taking twice as long as it should've to get my feet set)
335@10+ (much better set up. unquestionable depth. Grinder on the way up, but a good lift still)

Leg Press Machine:
3 plates on each side x8
3 plates and a quarter on each side x 6
4 plates on each side x5

Ellyptical (cardio)
16 mins, 200 calories burned.

So to sum up, plan for the meet re squats:
1) 142.5 kg (314.2 lbs)
2) 150 kg (330 lbs)
3) 155 kg (341.7 lbs)
Does this sound good? Should I open lighter? heavier 2nd and 3rd attempts?

Ringing the bell

Squat
315 x 1 x 2
325 x 1
335 x 1
345 x 1 (10 lb PR)
355 x 1 (20 lb PR)
345 was deliciously deep, 355 was regular deep. That sixth single was so worth it.

Leg press


Low box squat
245 x 2
255 x 2
265 x 2 x 2
275 x 2 x 2
285 x 2 x 2 (PR)

Cleans
155 x 3 x 3
165 x 3
165 x 2+high pull

Bench
195 x 1
215 x 1 x 3
225 x spotter tap
Pushed my luck.

Pause bench
155 x 3 x 2
165 x 3 x 2

Pendlay row
165 x 5 x 4

Weighted chin up
BW+30 x 5
BW+35 x 5
BW+35 x 6 x 2

dips and shrugs


But really the main point of this is
Squat: 335 355
Deadlift: 435
Bench: 215
Total: 985 1005
I made my dreams come true, doing it our way

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

I'm staring to like the 5 rep days

Squat

275 x 5 @ 9

285 x 5 x 2 @ 9+,10- (PR?)

Leg press

Low box squat

245 x 2 x 4

255 x 2 x 4

Power cleans

135 x 3

145 x 3

155 x 3 x 3

Bench

175 x 5 x 2 @ 9-

180 x 5 @ 9 (PRetty sure)

Pause bench

145 x 3

155 x 3

160 x 3

165 x 3

Pendlay row

165 x 5 x 4

Weighted chin ups

BW+25 x 5 x 2

BW+30 x 5 x 2

Dips, shrugs, and abs

Trening

Leg work that I can do now includes:
Lunges
Single-leg Leg Press
Deadlifts

Bench on Tuesday was good. I hit 245 for a relatively easy single. Close grips were a little iffy on the elbows though.

Today was overhead work. I hit 155 on Push Presses for 6 singles. Easiest 155 has ever felt.

10/11/11--Squat

Squat:
265x3@9-
275x3@9 (only difficult because I split my boxers on the first rep, which happened to me two weeks ago, so it kinda made me laugh)
285x3@9
295x3@9
305x3@10- PR

Calf Press
Leg Press

Squat 1 Cycle 1

10/10/11

Squat

315 x 5 straps down

365 x 3 straps up

i wrapped my knees and straps up for all the rest

after wrapping 3 other people and then myself I was pretty exhausted

405 x 2 x a lot of sets

only hit depth on the last rep of the day

Band-Lightened Squat, Leg Press, Transverse

Luke 10-11-11 Equipped Squat

Squat

45 x 10, 135 x 6, 225 x 3

315 x 2 (added super centurion straps down)

365 x 2

405 x 1

425 x 1 @ 9 hit depth (knees wrapped starting this set)

435 x 1 @ 9 1 inch high

445 x 1 @ 9- 1 inch high

455 x 1 @ 9- PR half inch high

Band Lightened Squat

405 x 5

425 x 5

445 x 5

Leg Press

Foam Roller Transversus

3 glasses of milk and 1 pound of beef short ribs with Greg

Squat 1

Squat:

405 x 1

445 x 1

465 x 1

475 x 1

485 x 1

500 x 1

Hamstring personal problems were better today but still not great. My knees are still coming forward, which is beating my knees up.

Pause Squats:

385 x 3 @ 3 seconds

405 x 3 @ 3 seconds

425 x 3 @ 3 seconds

Messed up the second rep of the second set and had to grind it.

Leg Press:

3 plates x 20

4 plates x 20

5 plates x 20

finished with 3 sets of foam roller transversus and seated box jumps.

Luke 8-3-11 Squat

Squat

45 x 10, 135 x 6, 225 x 3 315 x 2 (added super centurion straps down, belt, and wrist wraps) 365 x 2 (straps up)

405 x 3 high

425 x 3 inch high

445 x 3 @ 10- 2nd rep was depth other were barely high

455 x fail (knees wrapped for this set lead to many personal problems. I couldn't unrack the weight or walk it out properly.

405 x 3 with Greg wrapped knees, felt much nicer than Dave's

I was really pissed about 455. This workout took almost 3 hours. This sucks. I need to learn to walk out heavy weights with knee wraps and to squat with knee wraps.

Band Lightened Squats with 2 reds per side

385 x 3

405 x 3

405 x 5 @ 8

Leg Press

worked up to 6 plates per side x 10

Jumps up the large steps by rock climbing wall

Ball sweeps

Squat 3

Hamstrings were extremely sore going into this workout. I tried massage, foam roller, and multiple PNF sessions.

Squat:

405 x 3

435 x 3

465 x 3

475 x 3

Hamstrings were really killing me today. They were tight enough to cause my lower back to round and the tightness in the left one really made me twist. The third pre was always the best though after stretching them out.

Pause Squats:

365 x 3 @ 3 sec

385 x 3 @ 3 sec

405 x 3 @ 3 sec

These were somewhat better since I could just stretch out the hamstrings alllll the way down.

Leg Press:

450 x 20

360 x 20, 20

I could barely straighten out my legs at the top, my hamstrings were so tight :'(

Finished with foam roller transversus and pnf stretching

Sh*tty Squattin Cycle 1

10/3/11

Squats

275 x 4 straps down

315 x 3 straps up, all high

345 x 4 straps up, all high

365 x 4 straps up, all high

405 x 3 straps up, all high

445 x 2 + 1 fail straps up, first 2 reps high, then I hit the hole with a ton of acceleration, actually hit depth!!!!!!! and then got pinned and couldn't move the weight

405 x 3 straps up, all high

It's clearly going to take some work to get depth in a 165 suit now that I'm on the w(ay)eight up. My BW is somewhere between 173 and 176 -- I can only imagine how the suit will feel at 180+.

I need to have tons of speed into the hole, no more inching.

Band-Lightened Squat two reds

365 x 5 x 3

Leg Press, Tranverse

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 9.27.11

Singles Week. Time to hit some PRs

Squat:
warmups
295@9
315@9+ ripped my boxers hitting the hole in this one
335@10++ highschoolmusical, but still a 19 lb PR nonetheless?

Quad machine, calf press, leg press

Luke 9-26-11 First Equipped Squat

Squat

45 x 10, 8, 135 x 6, 225 x 3, 275 x 2 (added belt and wrist wraps) 315 x 1

365 x 3 (added super centurion straps down)

405 x 5 @ 10- bar slippage by 3rd rep for every set. I think I was able to hit depth on these or at least I was close.

405 x 3 @ 9+

405 x 3 @ 8+ knees wrapped B-

385 x 4+1 @ 8

Band Lightened Squats with fitwell black bands

405 x 5

455 x 5

475 x 3 bands were uneven throughout each set so I stopped this nonsense

Leg Press

worked up to 6 plates per side x 10

Ball bridges

Squat box jumps

Squat 5 Cycle 1

10/26/11

Squats

straps down

285 x 4 @ 10

315 x 5 @ 9+

315 x 2 @ 10 then since i'm sick I felt like I was on the verge of puking so I stopped and upped the weight

345 x 4 @ 9+

345 x 5 @ 9 Knees wrapped

I need to remember to keep my upper back really tight especially with the suit on.

I waited with the 8 PM group for another hour and a half and then headed over to Wooden so I was pretty cold at this point.

Band-Lightened Squat

two reds each side

315 x 5 @ 9

335 x 5 @ 9

365 x 5 @ 9

Leg Press, Abs

Sick Squat Monday 09-26-11

Squat
185 x 5
205 x 5
215 x 5
225 x 5
235 x 5

Pause Squat
185 x 3, 3
205 x 3, 3
225 x 3

Leg Press
Box Jumps
Abs

Bodyweight: 163.5 lbs