Squat

Everyone was out of it today. I personally felt really stiff probably because it was so early in the day.

Squat

255 x 5

265 x 5

275 x 5 -depth questionable on these, Kyle took a video

Band lightened squats (greens)

365 x 3

385 x 3

405 x 3, 3, 3

Box squats

135 x 8, 8, 8

Need to work on sitting back more on these. Also, I tried to roll my hands a little higher over the bar while holding it as Matt suggested and this helped prevent it from rolling up and down like it always does. I need to try this out with heavier weight to see how it feels.

Plyos (jump to a high box from squat position on a low box)

3 sets of 7-8

Ball planks

3 sets

Post-training BW: 182 lbs

Deadlift 4-15-10 with Vit and Fireman

(legs still really sore from banded jumps and squats on Monday, 4-12 --> major personal problem)

Deadlifts:
275x3
245x5
255x5
265x5
-->felt really good
---> all NO BELT, NO CHALK

Romanian/Stiff-Leg Deadlifts:
205x5
215x5
215x5
215x5
--> all in STEALTH MODE (no bouncing, quiet floor touches)

Power Cleans:
111 (yellows) x5
111x4+fail
111x5
--> I'm ridiculously tired (personal problem)
---> couldn't get elbows up (personal problem)
----> not explosive at all (personal problem)

Shrugs:
3x10 with the 100lb plates

Machine Cable Lower Back Extensions:
(similar to cable rows but with arms fully extended and performing the motion of a stiff-leg deadlift)
-50lbs for 15 (easy)
100lbs for 15
150lbs for 15 --> grip kept slipping at end (personal problem), lower back probably could have done 200lbs for 15 though)

Planks on Aerobics Ball:
-bringing knees to chest and alternating legs
3x20

Squat

Squat
235 x 3, 3
245 x 3, 3
255 x 3

Pause squats (3 seconds)
185 x 3
195 x 3, 3

Lunges
135 x 8, 7, 7 (per leg)

Planks
3 sets

Deadlift

Band lightened deadlifts (greens @ pin 5(?))
I've only done these once before I think a year ago, so I was really bad about my weight selection, but now I know what weights to use for the rest of the cycle.
405 x 4+1fail at the top
385 x 5
395 x 5
395 x 4+1fail at the top
365 x 5

Stiff legged deadlifts
255 x 5
263 x 5
283 x 5

GMOPs
135 x 10
Dave indirectly called me a bitch, despite my immortal technique shirt, so I had to move up to 185.
185 x 8+few seconds rest+2 -I think my form was alright for maybe the first 6 reps.
185 x 8+few seconds rest+1 -Same story on this set.
I'm able to grind out reps using all lower back and shitty form, so I'm pretty sure my weak deadlift muscles are my hamstrings and glutes. Also, my failed deadlifts stop right above the knees where stronger glutes and upper back would finish the lift. Need to get better at GMOPPING.

Finished with Banded hamstring curls and Planks

Return of the Deadlift

Deadlift
343 x 2
333 x 2, 2

Block pulls (100lb, 50kg, and a 45lb plate)
333 x 5
343 x 5, 5

GMOPs
155 x 8
185 x 8, 8 -form is still pretty bad on these but I faced the mirror on these sets to see what I looked like which may have helped

Ab planks (on the blue ball w/ feet elevated)
4 sets

With 5 people this workout took about 2 hours which was a little disappointing, but I think it's because it took time to set up the "blocks" and readjust the plates. Could we possibly do these in the power rack off pins? I think it would save some time and be a little less annoying having to readjust on every rep.

LE Deadlift

Wasn't feeling it when lifting. I think I may be overtrained this week on legs due to just coming back. Also, the traps are still sore from tuesday and I have a crazy bruised sensation right on my sternum. (Manpon?) Went light intentionally.

Deadlift:
random sets of 5-10 reps, between 225 and 450?

I just jumped in whenever people were warming up still and hit a few sets. No pain on the deadlift.

Lunges:
225 x 12, 4 sets

Finished with 200 reps of hyperextensions for p/rehab + planks (is this what they're called? I forget).


Seven guys hit PRs tonight on deadlift. I got videos of almost all of them, so I'll post it soon.