Deadlift Assistance. Thur. 1/12/12.

Speed Pulls 8x3 (no belt)
225, 245, 245, 245, 245, 265, 265, 245

Box Squats 5x5 (belted)
135 (@9), 135 (@9), 135 (@9), 135 (@9), 135 (@9)
-> focusing on squatting straight up

Lunges 3x10
95 (@8), 95(@8), 95 (@8)

Reverse GHR Sit-Ups
-> all w/ green medicine ball behind head
7 reps, 8 reps, 10 reps

Free Motion Seated Calf Press
100x10ea, 160x10ea, 160x10ea, 100x10ea

Squat Triples and Singles. Mon. 1/9/12.

Back Squat 3x3, 2x1 (belted)
205x3 (@8+), 215x3 (@9-), 215x3 (@9),
235x1 (@9), 255xf -> (I had that squat!! However, I didn't drive my legs enough while focusing so much on staying semi-upright and then I still caved in and my torso flopped so I lost my chance of squatting the weight further up)
-> (the weight was do-able though - and it didn't feel heavy on my back - just a technical mistake)

Good Mornings Off Pins 5x5 (belted)
225 (@8), 245 (@9-), 245 (@9), 245 (@9), 245 (@9)
-> (w/ pins at squat rack level #10)

Hyperextension Machine (in courtyard) 4x8
-> all @ 35lbs, keeping explosive

Reverse GHR Sit-Ups 3x8
BW+10lbs, BW+10lbs, BW+10lbs

Deadlift Assistance. Thursday, 5/5/11.

Good Mornings Off Pins 5x5 (belted)
205, 225, 225, 225, 225
-> (w/ pins at level "10")

Stiff-Leg Deadlifts 4x8 (no belt)
225, 225, 225, 225

Extra Wide Stance Sumo Pulls (belted)
225x5, 225x5, 225x8, 225x10

Reverse GHR Sit-Ups 3x6
-> all w/ BW+25

Dumbbell Pull-Throughs 3x10
-> all w/ 50db

Seated Shrug Machine 3x20
-> all w/ 2 plates each side

Squat Singles. Monday, 5/2/11.

Back Squats 5x1 (belted)
205, 205, 215, 215, 225
--> (first workout back up to 225 since before injury)!!

Box Squats 5x3 (belted)
185, 185, 185, 185, 185

Pause Squats 3 x 3 @ (3 sec.) (belted)
135, 135, 155

Shrug Machine 5x30
-> alternating facing window & normal stance
-> all w/ 3 plates each side

Reverse GHR Sit-Ups
-> all sets w/ weight behind head
25x4, 35x1, 45x5 --> P.R.!!!, 45x3+f, 45x2+f, 25x8+f->BWx7+f