So I don't forget

Squat
295 x 3 x 5

Pause squat
245 x 3 x 4

Zercher
up to 255 x 2

Bench
185 x 3 x 3
190 x 3 x 2

Pause bench
160 x 3 x 3
165 x 3

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

Dumbbell shoulder press
50 x 8 x 2
55 x 8 x 2

Lat pull down
200 x 5 x 4

cable flyes

Squat 11/14/11

Squat:
115 x 3
125 x 3
135 x 3
140 x 3
145 x 3 @ 9-
Way too easy. Everything felt super solid, probably because I just got my new belt :].

Pause Squat:
125 x 3
130 x 3
135 x 3 x 2

Zercher Squat:
105 x 5 x 4
Better.

Abs

Squat 11/8/11

Squat:
115 x 5
125 x 5
135 x 3 (fail)
That plate set should have been easy...personal problems.

Pause Squat:
115 x 3
120 x 3 x 3

Zercher Squat:
95 x 5 x 4
I can't get these right at allllll, GRRR.

Abs

10.25.11--Squat

Yesterday I did about an hour's worth of upper back, biceps, and abs yesterday but forgot to post it. Not terribly important. Today, I hit the squat rack on a mission.

Squats:
warmups
275x5@9+
285x5@10-
295x5@10 PR

3 Second Pause Squats:
215x3@9
225x3@9
235x3@9+

Had to call it quits here because not 100% from cold I've been battling. Mucous buildup was too much to continue working out, but pleased with the PR

Squat 10/17/11

Squatted earlier today because of obligations tonight from 6-11 PM. Working out sans team is the worst thing ever...did the old Cycle 1 split because I didn't want to attempt band-assisted/box squats for the first time alone/without spotters.

Squat:
115 x 5 x 2
120 x 5
125 x 5
130 x 5 (definitely @ 10-)

Pause Squat:
115 x 5
115 x 3 (not enough rest)
115 x 5 x 3

Lunges:
75 x 5 x 3

Seated box jumps, transversus abs

Hips feeling super tight today :/ icky.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Edit: my thing got canceled so I came back and squatted with the team again.

Squats:
light squats at 95, 115

Band-lightened Squat:
165 x 5 (1 pink)
185 x 5 x 2 (1 pink)

Box Squats:
95 x 3 x 5

Squat Monday 10-10-11

Squat
245 x 1
265 x 1
275 x 1
285 x 1 <-old PR
295 x 1 <--PR

Pause Squat
225 x 3
245 x 3

Lunges
95 x 5,5,5

Abs
Box Jumps

Bodyweight: 163.5 lbs

Squat Singles. Mon. 10/10.

Back Squats 5x1
215, 225, 235, 245, 250-> P.R.!!!!!!
-> (245 felt good which tied my old PR)
-> (250 was tough but I definitely have more in the tank)!!

Pause Squats 3 x 3 @ (3 sec.)
165, 165, 165

Front Squats 3x10
115, 115, 115

Romanian High Chair Leg Raises (Core) 3x10
BW, 15db, 15db

Yeah I'm still posting here

Squat
295 x 3 x 4
295 x 2
Shouldn't have hesitated after the second one. A mistake I make over and over.

Pause squat
205 x 5 x 3
215 x 5 x 2

squat jumps and abs


Bench
180 x 3 x 3
185 x 3 x 2

Close grip bench
145 x 5 x 2
150 x 5
155 x 5 x 2

Pin press
155 x 5 x 5

Pendlay row
155 x 5 x 5

Shrugs
365 x 5 x 3

Sick Squat Monday 10-03-11

Squat
215 x 3
225 x 3
235 x 3
255 x 3
265 x 3

Pause Squat
185 x 3
225 x 3
245 x 3

BW Lunges
Abs

Bodyweight: 164.5 lbs

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

Squat 5x3. Mon. 10/3.

Back Squat 5x3
195, 205, 215, 215, 215
-> (felt good, I definitely want to hit a triple with 225 next cycle).

Pause Squats 3x3 @ 3 sec.
155, 165, 165

Front Squats 3x8
115, 115, 115

GHR Crunches
25lb BTN x6, 25lb BTN x6, 25lb BTN x2 -> BWx15
-> (on last set, dropped weight b/c my left leg inner thigh tightened up and I felt a sharp pain)

**** (FORM CHANGE: ON BACK SQUATS, I AM WORKING ON KEEPING MY CHEST UPRIGHT BY SQUEEZING BACK MY SHOULDER BLADES MORE AND KEEPING MY ELBOWS/FOREARMS MORE DIRECTLY UNDER THE BAR) ****

PRing and cutting things short

Squat
275 x 5 x 5

Pause squat
185 x 5
195 x 5
205 x 5
215 x 5
225 x 5

squat jump and abs


Bench
175 x 5 x 5
Both the main lift 5 x 5 sets are volume PRs. Huh.

Close grip bench
135 x 5
140 x 5
145 x 5 x 3

Pendlay row
155 x 5 x 5

Pin press
135 x 5
145 x 5 x 2
because I don't got no boards
biceb superset

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

Squat 5x5. Mon. 9/26.

Back Squat 5x5
195, 195, 195, 195, 195

Pause Squat 3x3
145, 145, 145

Barbell Lunges 3x5 (each leg)
95, 95, 115

Weighted Sit-Ups
20db x9+2f, 20db x6+f
-> (w/ db behind neck)

No pushing

Squat

295 x 1

305 x 1

315 x 1

325 x 1

335 x f

I was feeling good until I tried to tie my old PR and choked

Front squat

175 x 5

180 x 5

185 x 5

190 x 4+f

Terrible idea, screwed up my wrist for the next day (see below)

Pause squat

225 x 3

235 x 3

245 x 3

whatevs

Bench

hilarious

Can't extend my wrist too far without a sharp pain so I laid off pushing and replaced with pulling

Pull ups

BW x 15 x 2

BW x 12 x 2

BW x 6

lats and biceps

wicked pump bro

Luke 8-24-11 Squat

Slept on floor last night, got very little sleep, worked 9.5 hours, went straight to gym feeling dead... personal problems. Also I only had 45 minutes to do the workout.

Squat

45 x 10

135 x 6

225 x 3

275 x 2

315 x 1

365 x 1 @ 8

385 x 1 @ 9-

405 x 1 @ 10+ this rep must have taken at least 5 seconds. I didn't think I was gonna fail, but the bar stopped moving and it may have been red lighted for dipping in comp. This was surprisingly hard after 385. Maybe this was because I got so little rest both last night and I was resting only about 2 minutes between sets.

Pause Squat

315 x 3 @ 8+

315 x 3 @ 8+

Front Squat

135 x 5

145 x 5

155 x 5

165 x 5

focused on form on these since I hate them so much. Everything was really good until the last 2 reps of 165. Weight felt @ 7- on my legs, but @ 8 on my core.

Box Squat Jumps and One Leg Step Up Lunge Jumps

Personal problem: lifting alone

Squat

285 x 3 @10

wait what

275 x 3 x 4 @9 to 9+

dammit

Front squat

175 x 5 x 4

Pause squat

225 x 3 x 3

split jumps, abs superset

Bench

175 x 3 x 3 @9

180 x 3 x 2 @9+

Pause bench

155 x 3 x 2

160 x 3

Pin press

155 x 5

145 x 5 x 2

155 x 5

Letting each rep rest completely for these makes them terrible

Dumbbell row,

100 x 8 x 4

upright row superset

Luke 8-15-11 Squat

I shared the rack with a guy who was supersetting abs and calves with 10x10 high squats at 405.

Squat

355 x 3 @ 9-

365 x 3 @ 9-

375 x 3 @ 10 should have been easier, but I was distracted*

385 x 3 @ 10

395 x 3 @ 10+ (5 pound PR)

good work sets today. I did not bike today so I was up for more volume. Tomorrow should be interesting.

*2 guys next to me were high box squatting. One of them goes to UCLA and was interested in the powerlifting team... however if he does join I will haze him constantly about how badly he fucked up today. His partner had just finished doing 455 (with my belt). UCLA unloads his half of the weights while 205 pounds remain loaded on the other side. Bar flips up and hits parter in head with plates and bar scrapes his back. Luckily no one got badly injured. All this happened after I had walked out 375 pounds. I hit my triple after I saw that everyone was alive.

Pause Squat with 3 second self imposed pause

335 x 3

345 x 3

Front Squat

135 x 5 on fingertips

165 x 5 high

165 x 3 arms crossed... I really hate front squats. They are what hurt my knee really bad over a year ago and I suck at them. What can I substitute?

Plyos

Box squat jumps and step up lunge jumps

Alone time

Squat

255 x 5

265 x 5

275 x 5

280 x 5

280 x 4

sllllooooooowwwww progress

Zercher squat

225 x 5 x 4

Pause squat

225 x 3 x 3

plyabs

Bench

155 x 5

165 x 5

170 x 5

175 x 5 x 2

Pause bench

155 x 3 x 3

Pin press

145 x 5

155 x 5 x 3

I don't know why I'm so bad at these

Dumbbell row,

90 x 8

100 x 6 x 3

upright row superset

Squats 8.10.11

So, I haven't posted in...months? Ever since Orientation started, my workouts haven't been up to par. I'm constantly exhausted, working 16-hour days and hardly have breaks where I can get a workout in. The workouts I have gotten in haven't been full effort, especially without spotters and the team to push me.

And then my pink inzer belt came in yesterday.

Best workout of the SUMMER, and therefore worth posting :)

Squats

165x5

175x5x2

185x5x2

Pause Squats

155x3

165x3

175x3

Front Squat--first time ever (thanks for showing me how to do these, Kyle!)

95x5x3

Power Cleans

85x8x3

95x5x2

Cable abs