Luke 5-11-12 Deadlift

Good Mornings instead of box squats
up to 315 x 8

Deadlift
315 x 5 x 3

Power Cleans
135 x 3
155 x 3
175 x 3
185 x 3

GHR's and GHR abs

Deadlift Assist. 11/17/11

Good Mornings:
165 x 5 x 4

Wide-stance Low Box Squats:
115 x 5
105 x 5
These...are difficult.

Power Cleans:
85 x 3 x 6

Abs, Burrito

Deadlift 11/10/11

Deadlift:
185 x 3
205 x 3
225 x 3
Ehhh not a great night...midway through these I think Ro mentioned shoulders back, which helped a lot with form; thanks :D!

Power Cleans:
95 x 2 (woo! but a bit heavy)
85 x 3 x 5

Lunges:
85 x 5 x 2
90 x 5
95 x 5 (woo!)

Banded Hamstring Curls, Abs, PNF

Luke 10-24-11 Squat

Equipped Squat

405 x 3 @ 9 (hit depth every rep)

435 x 3 @ 10- (hit depth 1st 2 reps) knees wrapped

too tired for 3rd set

Box Squats (straps down)

315 x 2

325 x 2

335 x 2

these feel hard, like the suit isn't helping at all

Power Cleans

135 x 3

155 x 3

175 x 3

195 x 1+fail

Deadlift 10/20/11

Hips are still feeling icky...like my right femur is going to pop out of my pelvis when I get down into sumo. Stuck to conventional.

Deadlift:
185 x 5
205 x 5 (form issues)
205 x 5 (belted [thanks Kevin], still form issues)
Lots of personal problems today.

Good Mornings:
95 x 5 x 5

Power Cleans:
45 x 3 x 2
65 x 3 x 4-5
75 x 3 x 4-5 (I don't know, I lost count)

Hyperextensions, Abs, PNF Stretching (thanks Shawna)

In other completely different news, I did an unassisted chin-up for the first time in my life yesterday. Hooray :]!

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 5

Squat:

435 x 5

455 x 5 @ 10-

475 x 5 @ 10-

Ughh.. Form was terrible on 455 due to trying to fix it on every rep. Also, this took 2 hours to finish due to lots of gym-related personal problems.

Box Squats:

315 x 2

325 x 2

335 x 2

345 x 2

355 x 2

365 x 2

It turns out that I'm horrible on these now. Everything seems to lock up and I can't really explode off the box like normal.

Power Cleans:

135 x 3 (8 sets)

Pure speed.

Finished with some foam roller abs.

9.2.11--Deadlift

Deadlifts: (first time since mini meet lol)
135x5
185x5
225x5
275x3@9
305x3@9+
315x3@10-
Next week I'll go up in weight. Nice to just have the weight in my hands. I'd estimate that I'd be able to pick up 375 with nose tork, but not much more than that.

Power Cleans:
95x5
105x5
115x5

Hypers:
BWx120

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

Squat 5

Band-resisted Squat:

used the pinks and oranges. felt like less bands than last week

405 x 5 @ 9

435 x 5 @ 10-

455 x 5 @ 9+

475 x 5 @ 10+

Was planning on a 5x5, but the 475 was way more intense than I expected to I stopped there.

Power Cleans:

185 x 5 x 6 sets

Right hip started feeling funny, so I stayed lighter.

Lunges:

135 x 5

155 x 5

185 x 5

Better than last week.

Finished with foam roller transversus and plyos. Right hip twinged nasty when i was getting up from abs and i was walking with a limp the entire next day

6/13 Cycle 0 Squat 2

IFT Class - 15 Min AMRAP
(Max Rounds in 15 Minutes of)

8 Push Jerk (85lb)
20 Double Unders
[11 rounds + 3 push jerk]

---------------

Band Resisted Squat 5x3
155x3x2
165x3x2
175x3

Power Cleans 5x5
115x5x3
125x5x2

No lunges. hip flexors fried.

Squat Day 6/13/2011

Band Resisted Squat with Red + Orange Minis
355 x 3 @9
365 x 3 @9
365 x 3 @10
375 x 3 @10 (fastest set)
385 x 1 @10 On the second rep, I went past my normal depth and could drive the bar up :(

Power Cleans
185 x 5
185 x 5
185 x 3
155 x 5
155 x 5

Lunges
185 x 5 per leg
3 sets

Finished w/ abs & Plyos

Cycle 0 Week 2 Squat 6.13.11

Band-resisted Squats (micro-minis, smaller than last week)
175x3 @ 8+
175x3 @ 8+
185x3 @ 9
185x3 @ 9
195x3 @ 9+

Power Cleans
65x8x2
85x5x4

Lunges
again, wrecked
65x5
75x5x2

Transversus Foam Roller Abs, Calves

Cycle 0 Week 1 Squat

6/13/11

Squat

band-resisted micro-minis

225 @ 8

235 @ 8

245 @ 8+

255 @ 9+

255 @ 9+

Power Cleans

135 x 5 x 3

145 x 5 x 2

Lunges

135 x 5

155 x 5

155 x 5

Aerobic Ball Transverse

Cycle 0 Week 2 Squat

Squat

275 x 3 @8+

285 x 3 @9

295 x 3 @10-

275 x 3, 3 @8+/9-

Power cleans

135 x 5

155 x 5

165 x 5

175 x 5

Lunges

135 x 5

165 x 5

185 x 5

Felt a slight twinge in the left side of my hip. This was much better than last week though and I think it's just a matter of getting used to keeping everything stable while doing these.

Finished with 3 sets of ball transversus and hamstring stretching.

6/6 Cycle 0 Squat 1

Band Resisted Squat
135x5x5

Power Cleans
115x5x5
120x5x2

(8am final had to skip lunges & box jumps)

Squat day 6/6

Band-resisted squats
315x5 @8
325x5 @9
335x5 @10
345x5 @10
355x4 @10 leaned over on the fifth rep

Power cleans
165x5
175x5
175x5
175x5
185x5
185x4
185x5

Lunges
185x5 per leg
3 sets

Finished with foam roller abs and plyos

Squats 6.6.11

Band-resisted Squats (unbelted)
145x5 @ 8+
145x5 @ 9-
145x5 @ 8
155x5 @ 10
145x5 @ 9

Power Cleans
65x8x2
75x5x2
85x5x2
95x5
-I like these, even though my form is subpar (for now). I wanna beef up my traps! :)

Lunges
-so wrecked at this point
65x5
75x5
85x3--failed

Transversus Foam Roller Abs, Box Jumps

Squat 5

Band-resisted Squat:

heavy minis(?) something like 40 pounds at the top

405 x 5

435 x 5 @ 9+

455 x 5 @ 10

465 x 5 @ 10

475 x 5 @ 10

Set 3 was a mess and I almost fell over twice and got stuffed. So I went up. Everything else was just really hard. I did my best to pretend the bands weren't there and managed to get within 10 pounds of my 5-rep PR, so that doesn't seem too shabby.

Power Cleans:

??? x 5

195 x 5

205 x 5

215 x 5

225 x 5

I was brain dead when I got to these. Squats to everything out of me.

Lunges:

135 x 5, 5, 5 @ 10

I was worthless and could barely step with my own bodyweight.

Skipped plyos and just did foam roller transversus. Welcome back to squatting. <3

Week 1 Squats

I trained at UCI today and had an hour and five minutes to get everything done so it was definitely a rushed workout.

Band-resisted squat (red minis)
265 x 5 @9
Bands were moving around so I had to change the setup, adding more tension.
265 x 5 @10-
245 x 5, 5 @8
255 x 5 @9-

Power cleans
135 x 3
155 x 3
175 x 3

I did a set of 135 x 5 on lunges and felt a slight tweak just above my right glute so I switched to leg presses and did 2 sets of 10 with 4 plates/side. I don't think it's anything serious but I didn't want to push it too hard in the first week of pre meet training.

Finished with 3 sets of transversus and 2 sets of calves.