Squat 5

No suit today

SS-bar Box Squat:
used a lower 13" box.
335 x 5
365 x 5
385 x 5 @ 9+

Considering that I was on a lower box and had no briefs, it feel reassuring to hit the same weight as what I did when I had the higher box and briefs.

Band-lightened Squats:
used blues. nothing at the top ~185 at the bottom

405 x 5, 5
455 x 5 @ 8

Kept these light. My form feels good but the hip was only 80% still. Having full weight on my back again is a trip.

Pause Squats:
315 x 3 @ 3sec
335 x 3 @ 3sec
315 x 3 @ 3sec

Went up the 335, but my hip wasn't having it. 315 felt so light though.

Finished with leg raises and calf raises.

Lame Bench

Showed up to the gym late, everyone left as soon as I got there. Completely exhausted from playing a full 90 minute soccer game during the day. Also, a migraine.

Pin Press:
same set up as last week, 1" off the chest
225 x 5
245 x 5
265 x 5 @ 10
225 x 10 @ 10
225 x 10 @ 10

Pin Press w/ chains:
135 + 40-60 lbs of chains?
3 x 3 x 3 w/ 30 seconds rest between groups
alternated group, inside, split and outside ring

I was originally planning to do full speed work, but with no spotter, i lost motivation.

Finished with Front raises, rope cable triceps and leg lifts

UB

shrugs
mts row
chin ups (wide-grip aggravated my elbow)
leg raises (lazy)

RE Squat

Squat:
405 x 5 @ 8
425 x 5 @ 8.5
445 x 3 @ 8.5
455 x 3 @ 9

I widened my stance slightly. This feels good, but I'm having trouble consistently hitting depth on the first rep (maybe 1" high?), which is the rep that really matters for competition.

Box Squat:
315 x 8, 8
335 x 5
355 x 6

Front Squat:
185 x 5
225 x 5
275 x 5

Finished with leg raises and calves

RE Squat

My hamstrings were still extremely sore from last thursday. I used the foam roller saturday, sunday and monday morning, but the soreness persisted. I think it's the GMoPs.

Squat:
405 x 5, 5, 5, 5 @8
415 x 5 @ 9

Work capacity is coming back, which is nice.

Box Squats:
315 x 6, 6, 6, 6 @8

Lunges:
185 x 10, 10

These were hurting my knee at the top when the stationary leg starts to lock out. Was planning on doing 3 sets, but bailed early.

EAGLE GLUTE MACHINE:
1 set to make up for the lunges

finished with leg raises and calves.

Last week's workouts

I planned to get in more work last week, but was stuck in DC with no transportation and nowhere near a gym. I talked a friend into taking me to his gym, but it was $22 per visit, so I only made one.

On Wednesday
Squat:
Straps down, no wraps/sleeves

495 x 1
515 x 1
535 x 1

Did a box jumps, hyper-extensions, crunches, adductors and leg raises

On Sunday: (back in Wooden)
Bench:
275 x 3
285 x 3, 3, 3

Standing Press
185 x 4
155 x 4, 4, 4
These are harder after benching

Finished with Cable Triceps, Cable Flyes and Close-grip pull ups

Squat/Bench

Squat
225 x 5
235 x 3
245 x 3
255 x 2+1 with a slight spot at my sticking point halfway up
185 x 10
-I moved my stance out slightly since I find it easier to sit back this way and prevent my knees from coming too far forward

Bench (paused)
165 x 3
175 x 3
180 x 3 -PR
195 x 1
145 x 10 (unpaused)
-I was surprised at how good benching felt today, especially since I squatted heavy first. It may have something to do with having a full week's rest since last time benching. I've had a hard time keeping up with 2 bench days a week so I'll probably just do light low volume benching on Saturday's from now on.

Pullups supersetted with Leg raises
BW x 12, 10, 10 (different grips)/BW x 25, 15, 20
-Did this as one continuous set since Wooden was closing in 5 minutes.

Deadlift

Deadlift
warmups
359 x 3 PR

Band resisted deadlifts
111+half purples x 5
111+half greens x 5
111+greens x 3, 3

Back raises
BW+purple x 15
BW+green x 15, 15

Leg raises
3 sets

ME Deadlift

Deadlift:
651 x 3



Did a few cooldown sets of band resisted deadlift, standing hamstring curl, banded hyperextensions, and seated crunches.

Low volume today since it was a ME day and I'm tapering for the meet.

Upper Back

4/14/09

BW Pull Ups superset w/

Bent-Over Rows

135lbs x 8 x 3

Dumbbell Shrugs superset w/

Incline Curls

Obliques

Leg Raises

DME Bench

At the start of the workout my pecs were more sore than they've ever been. Not sure what exactly did that, but I suspect it was the extra volume after the heavy work. I didn't even do any pec isolation on wednesday, so the soreness surprised me.

Foam Roller Bench:
going for a max single w/ pause; foam roller is 2.5 boards?
315 x 1 (smoke show)
335 x 1
355 x 1
365 x 1

All of them felt easy. I should have tried 375+.

Band-lighened Bench:
speed work w/ quadded minis. Paused on the chest for these too.

205 x 4
225 x 4, 3 sets

Never felt so light, which was awesome.

Military Press:
135 x 1, 9
I thought my pecs were tired, but the first rep was like fire on my shoulders. I could barely do it but then I warmed up more and finished the set.
145 x 10
165 x 6
145 x 10

These also felt much easier than in the past, despite my soreness.

Finished with a super set of leg raises and close grip pull ups (~100 total?)

DE-de-deadlift

Last leg day before American Cup. Wanted to keep things light and fast.

Speed pulls:
w/ quadded minis

205 x 3, 1 set
295 x 3, 7 sets

Around set 6, things started to click again for my lockout at the top. I think my form might be ok for the meet.

Good-mornings:
315 x 8
405 x 5
405 x 8
405 x 10

I hadn't done these in like 3 months (due to the sciatica), so 405 felt weird the first set. I wasn't really in the groove until the 3rd set and then I could pound it out.

(superset)
Glute-ham Raises
3 sets

Leg raises, 3 sets

Deadlifts

10/30/08

Deadlifts

(including bar weight)

30kgs + 135lbs x 8

30kgs + 135lbs x 8

30kgs + 185lbs x 6

30kgs + 185lbs x 5

30kgs + 225lbs x 4

30kgs + 275lbs x 1 (not sure why I didn't want to go for a second rep)

Seated Goodmornings

95 x 10 x 2

115 x 8

135 x 6

155 x 6

Glute Ham Raises

4 sets till failure

Band-Resisted Abs

5 sets till failure

Hyperextensions

100 x 2 (no weight)

Leg Raises

4 sets till failure

Hit & Pass w/ Terence

with some of Dave's tips I was really able to get my whole body into this and give Terence a run for his money; but in the end he hit more than me

Upper Back and Bis

Dave inspired me to train my biceps, which have become considerably weak.

Weighted Pull-Ups (Medium Grip):
Bodyweight X 8
Plate X 8
Plate +25lb X 5 (3 sets)
Plate +35lb X 3 (2 sets) *Wasn't able to do a full pull up on the 3rd rep. Was hoping to catch up to Dave's 2 plate pull-ups, but doesn't look like it's going to happen.

Weighted Pull-Ups (Underhand Grip):
Plate X 6
Plate +25lb X 6 (4 sets)

V-Grip Seated Cable Rows:
Pin on Level 8 X 8
Pin on L 12 X 8
Pin on L 15 X 8
Pin on L 17 X 8
Pin on L 19 X 8
Pin on L 15 X 10

Seated Preacher Curls:
70lb X 8
80lb X 8 (4 sets)

Incline Dumbell Curls:
25lb X 7 (4 sets)

Hanging Leg Raises:
10 reps (5 sets)

DE Upper Body IV: A New Hope

I felt pretty sore going into this, so it was nice to hit everything. Deload next week, mos def

Speed Bench:
185 + 60 lbs chain, 8 x 3
205 + 60 lbs chain, 1 x 3

Speed is improving, especially the close-grip

Rippetoe-Style* Standing Overhead Press:
*This means: no leaning back, no pushing with the legs, pausing the bar at the bottom to make each rep a concentric contraction, ending the movement with the bar over the head.

185, 3 x 5 (3 sets of 5 reps)
205, 1 x 2

The 205 was an indicator for a weight increase, so hitting is is good!

Pull-Ups:
Bodyweight + 16 lbs chain, 5/5/4/4/3 (21)

Hanging Leg Raises:
Bodyweight, 4 x 5

Deadlift workout

Conventional Deadlift:
Warm-ups up to 315
365x5
405x5

Then Kevin messed up his back and vommited in our buddy's gym bag.

Returned 5 hours later to finish the workout.

Conventional deadlift:
455x3

Good mornings:
135x5
225x5
275x5
325x5
355x3

Sumo style rack pulls:
225x5
315x5
405x5
495x3

Hanging leg raises:
15lbs x 7 then bodyweight x 8 (2 sets)
bodyweight x 8 (3 sets)