Luke 5-14-12 Squat

Lunges
185 x 10
205 x 10 x 2

Squat
225 x 6 x 2

Quads Death
started at full stack, 25 reps on squat
started at 250, 22 reps on squat

Leg Curls and Calves and Abs

Squat: Road To Redemption - Part I

Squat:
135 x 10
185 x 10
225 x 5
275 x 3
315 x 3
365 x 3

Focused on keeping my back arched the entire time. Kept the reps low intentionally. I took videos of most of the sets for myself and everyone else who was squatting. I will post these later tonight for comments on form. It still looks like I am rounding at the very bottom, so I need to work on this.

Front Squat:
135 x 10
225 x 8
245 x 8
275 x 8
315 x 5

Clean:
155 x 5
175 x 5
197 x 5 (PR?)

Quad-death + squats:
1 superset

Form felt really poor on these. I was all over even from the first rep. The last few seemed to be the best (if you can call it that), due to my groin loosening up. I really need to get use to squatting with this new form.

superset:
Cable abs + transverse.

I was able to do 110 on the cable abs with no pain, which was a nice improvement

Squats

1/12/09

Squats

135 x warmup

185 x 5 x 2

using purple bands

225 x 5 x 2

275 x 4 x 2

using green bands

275 x 5

295 x 5

315 x 4

315 x 5

Lunges

135 x 6 x 2

145 x 6

155 x 6

15 second break

another 2 reps

Quad Death

3 sets of the cycle

Leg Extensions

stripped set starting from 205

Squats

95 till failure

Ab Wheel

4 sets

ME Squat (sort of)

Goal today was to walk out 600+ and see how it felt. I wanted to at least feel the weight once before I attempt it in competition. This is my last squat workout, so I didn't want to push myself too hard in volume to allow time for recovery.

Squat:
w/ suit straps down + knee sleeves
Used the blue bands on the outside. We used two sets of safety pins to ensure that the bands were completely slack for the top 6" of the lift. This let me walk it out with no band tension.

405 x 3 (straps down)
455 x 1 (straps down, belt over)
545 x 1 w/ blue bands (same)
605 x 2 w/ blue bands (same)

545 felt so-so. 605 felt super easy. A bunch of people were like "WTF?!?" after we loaded the weight on, so I used that to pump myself up. I was originally only going to do 1 rep, but I decided to do another and that also felt easy. I know the bands definitely helped, but I still felt very strong on the lock out and acceleration, so I think this may actually be feasible for a 3rd attempt.

Lunges:
225 x 16
275 x 12
315 x 8

I wasn't too gassed from the squats, so lunges felt much easier today for a change.

Quad Death:
Leg Extesions for 6 strip sets (did the stack ~20 reps to start) + a shit ton of reps with 135 on the squat. Did two sets of these.

The guys did a great job of pushing me to the limit on these. So much that I felt like puking when I got done...

Ab Wheel:
2 sets. Had to stop on the second because I still felt nauseous from the quad death.