Luke 6-29-12 Dead Assist

Low Box Squats (lowest box, no mat)
225 x 5
245 x 5
265 x 5
285 x 5
305 x 5 @ 9
slight pain in hip, but no pain after

Speed Pulls
this was just a mess

Cybex Eagle glute machine


hamstring curls


hanging swinging abs

Luke 1-12-12 Dead Asst

Green Band Resisted speed pulls with my creative setup

135 x 3 x 6

185 x 3

Low Wide Box Squats

225 x 5

255 x 5

275 x 5 x 3

Glute Thrusts

425 x 5

Abs Floor Sweepers

Box Jumps

I was waiting for the PDF

Now that we have an official workout for the new cycle I wanted to return to using the blog. Nothing interesting happened in the month of doing screw around workouts except for a lot of cleans, culminating in
Cleans
175 x 1 x 2 (PR)

And now for the split
Squat
275 x 5 x 5
Not feeling it

GMOPs
315 x 5 x 5

(Extra) Low box squats
225 x 3 x 6
Minimized rest time between sets for these

Bench
175 x 5 x 2
180 x 4
175 x 5
175 x 4
I'll attribute this to doing shoulder stuff on Sunday

Incline bench
145 x 5 x 4

Bent over row
185 x 5 x 2
195 x 5 x 2

Chin ups
BW x 15 x 2
BW x 12 x 2

Skullcrushers and cable flyes

Luke 12-28-11 Legs

Low Box Squat

315 x 3 @ 8+

335 x 3 @ 9+

345 x 2+fail I was mentally and physically tired and did not care enough to get that 3rd rep

Sumo Deficit Deadlift

225 x 5 standing on 2 plates

275 x 5 standing on 1 plate

these were way harder than they should have been and are much harder than the suited version

Weighted Hypers

2 plates x 20

2 plates + 25 x 15 x 2

Transversus a la foam roller

Luke 12-13-11 Squat

Squat

325 x 1 @ 8-

365 x 1 @ 8+

385 x 1 @ 9 felt too hard to go up to 405

My back is still hurting from deadlift. I was not feeling great today. My squat seems to be getting weaker, I'm not sure. I can wear my belt on hole 5 now which is tighter than ever.

Low Box Squat

315 x 3 @ 9

335 x 3 @ 10-

345 x 3 @ 10-

Leg Press

3 plates + 25's per side x 10 x 2

this machine hurt my back

Cable ball transversus

Some mahines

Deadlift Assistance. Thur. 11/17.

Good Mornings 4x5 (belted)
135, 155, 155, 155

Low Box Squats 4x5 (belted)
135, 155, 155, 165

Weighted Hyperextensions 6x3
2.5 plates, 3 plates, 3.5 plates--> P.R!!!,
3.5 plates, 3.5 plates, 3.5 plates

Romanian High Chair Core Leg Raises 4x6 (w/ short pauses)
12.5db, 12.5db, 12.5db, 12.5db

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

Squat Singles. Mon. 10/31.

Back Squat 3x1 (belted)
225, 245, 255->P.R.!!!!
-> (I'm improving at keeping upright & keeping back tight. Terence suggests I do higher rep shrugs & rows to build more upper back muscle to help stay tight & keep upright).

Band-Lightened Squats 5x5 (belted)
-> all w/ one red band on each side
275, 275, 275, 275, 275

Low Box Squats 8x2
135, 155, 165, 165, 165, 165, 135, 135

Reverse GHR Crunches 3x8
BW, BW+5lbs, BW+10lbs

Alright

Squat
295 x 3 x 3

Low box squat
245 x 2
255 x 2
265 x 2 x 6

others


Bench
185 x 3 x 5

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

Pendlay row
165 x 5 x 4

Weighted chin ups
BW +30 x 5
BW +30 x 8 x 3

this and that

Squats 3x3. Mon. 10/24.

Back Squats 3x3 (belted)
215 (@9), 225 (@10), 225 (@10-)
-> (getting better at keeping elbows tucked & staying upright)

Band-Lightened Squats 4x5
-> w/ double reds on each side
315, 315, 315, 315

Low Box Squats 8x2
135, 155, 155, 155, 155, 155, 165 (belted), 165 (belted)

Foam Roller Transversus 3x12
-> all BW, slow & controlled

Romanian High Chair Core Leg Raises 3x8
-> all w/ 20db

**** (STRETCHING) ****

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

Squat 3x5. Mon. 10/17.

Back Squat 3x5 (belted)
195 (@8), 205 (@9), 215 (@10)
-> (I still need to work on staying upright and keeping my elbows tucked in & directly under the bar)

Band-Lightened Squat 5x5 (belted)
-> w/ double-pinks each side
265, 295, 315, 335, 335

Low Box Squats 8x2 (belted)
135, 165, 165, 165, 165, 165, 165, 165
-> (had to rush through these with less than 40 seconds rest between almost every set so I couldn't go heavy)

Box Jumps 3x8
-> all BW, using tall box
(I substitued power cleans with box jumps to reduce overall strain on my achilles tendons - box jumps didn't seem to aggravate tendons too much but we'll see how they feel tomorrow when I walk around).

Superman Core Extensions 3x8
-> all @ 135 w/ resistance on every rep

Luke 5-12-11 Deadlift

went by myself early so I could go to Lauren's graduation. no chalk or nose tork. still sore from squats

Deadlift
395 x 3 @ 9-
415 x 3 @ 10- PR
430 x 2 + fail PR (Previous max was 429.8 for a single at the meet) I got the first 2 reps and on the third I started to pull and it was coming off the ground, but I was too gassed so I stopped pulling. I then reset and tried for one more and got it up above my knees, but the bar on my thighs and it was hurting and not worth hurting myself to grind it out so I dropped it. I had about 2-3 minutes rest between sets and I felt the effects of this after this set.

Low Box Squats (on super low box plus aeromat- 12"?)
225 x 5 unbelted
245 x 5
265 x 5
275 x 5
super tired during these

Lunges
135 x 16
185 x 10 x 3

Hyperextensions
BW x 100 x 2

Abs

Weigh In: 155 lbs

5.12.11--Deadlift

In the movie Rocky, it has been said that "women weaken legs." Well, this is the first excuse I'm gonna throw out about yesterday's workout lol. Also, 6:30 group had no chalk and I have sweaty palms.

Deadlift:
warmups
345x2 (well, more like x 1.88, had the weight but it slipped out of my hand because no chalk)
345x2 (used Mis' straps on this set, but still had grip issues due to Mis' straps being so thick/new)
315x3@9+ no chalk no straps no excuses

Low Box Squats:
SS Bar hadn't gotten to Wooden yet, so I just used the normal bar.
135x5
155x5
185x5
195x5
I should've gone heavier on these, but Ross and Max were sandbagging as well (I'll let them explain in their own posts if they want, I think it was due to their heavy DLs though), so it didn't really motivate me to do big weight.

Deficit Deadlifts (Standing on a non-bumper 45 plate):
225x5
Max and Ross decided they had had enough. I considered doing more, but once again the aura of the sandbag was too much to resist

Overall, a very meh day of training :(

Deadlift Assistance 4.14.11

GMOPS

135 x 5

155 x 5

165 x 5

185 x 5

225 x 5

Box Squats

135 x 5

145 x 5

155 x 5

165 x 5

165 x 5 (fail. so. tired.)

Wheely abs

Deadlift Assistance 4/14/2011

GMOP at pin 11
365 x 5
405 x 5
445 x 5 PR

Low Box Squat
315 x 5
355 x 4 PR but wanted 5
315 x 5

Finished with Ab wheel & stretching.

Deadlift Assistance

GMoPs:
405 x 5 @ 10+
435 x 5 @ 10
465 x 5 @ 10-
500 x 5 @ 9

Things felt better the more sets I did. Not sure what was up with that. Still feeling rather beat up from the max dead + max squat combo.

Low Box Squats:
225 x 8
275 x 8 (no belt) @ 9+
315 x 8 (belt) @ 9

Finished with PNF stretching and ab wheel

Deadlift Assistance 4/8/2011

GMOP
315 x 5
355 x 5
385 x 5 PR
425 x 5 PR

Low Box Squat
315 x 5
345 x 5 PR
315 x 5

Leg Press
12 Plates x 8
14 Plates x 8
16 Plates x 8
18 Plates x 8 PR???

Banded Hyperextensions
3 sets of 20 w/ blues & greens

Supersetted w/ Calves

Foam Roller Transversus

Deadlift 1

I was running off of 3 hours of sleep and awesome amounts of stress. I fell asleep in my office right before this training session so i was late getting there, haha.

Deadlift:
605 x 1 @9
655 x 1 @10
701 x 1 @10 (+29 PR)



The reason it was a bit quick at the top is that I was debating doing another rep, just for kicks. I broke the second one off the ground but immediately realized i was too tired and stopped. Overall not bad for the situation. Second time picking up 700+ ever and first time doing it raw.

Good Mornings off Pins:
225 x 10
275 x 8
315 x 5

Low Box Squats:
225 x 10, 10

Finished with hypers and foam roller abs. Then a nap.

Deadlift Assistance

Slept 2 hours last night. Energy was very low and things felt heavy.

GMoP:
405 x 5
425 x 5
445 x 5 @ 9+

Low Box Squats:
275 x 8
315 x 8
335 x 8 @ 9

Finished with ball reverse hypers and ball transversus