Luke 1-26-12 Deadlift assist

Band Resisted Deadlift (bands lift 400 pounds of plates partially off the ground at the top)

135 x 3 x 2

185 x 3 x 4

Low Box Squat

185 x 5

225 x 5

Safety Bar Slight Pause Squat

2 plates per side x 3 x 4

Glute Thrusts

425 x 5 x 2

abs, jumps

Luke 1-16-12 Squat

no suit today. felt amazingly shitty today. went hard last night on the keg.

Squat

315 x 5 @ 8

345 x 5 @ 9+

375 x 5 @ 10- ties PR

Band Lightened Squat greens

455 x 3

475 x 3 x 3

Safety Pause Squats

1 plate x 3

1 plate + quarter x 3

2 plates x 3 @ 10+

Hypers

Squat Day 5/23/2011

Squat
405 x 1 @ 8
420 x 1 @ 9ish
435 x f
If I hadn't spent so much energy grinding out this uncomfortable squat, I would have retried it.

Band Lightened Squat
495 x 5
495 x 5
495 x 5

Safety Bar Squats
307 x 5
327 x 5
307 x 5
Feeling beat

Leg Press
6 plates on each side x 10
7 plates on each side x 10
8 plates on each side x 10

Transversus

Luke 5-2-11 Squat

left hip was hurting

Squat

341 x 1 @ 10

361 x 1 @ 10

383 x 1 @ 10-

388 x 1 @ 10-

392 x 1 @ 10-

every single rep felt awful, but none of them were especially hard.

Green Band Resisted Squat

135 x 5

185 x 5

225 x 5

245 x 5

255 x 5

Safety Bar Squat

172 x 5

202 x 5 x 2

Hang Cleans

75 x 20 x 2

Plyos

5.2.11 Squat: 316

Squat:
warmups
251@7
271@8
284@8+
301 @ 9 PR
309 @9+ PR
316 @10 PR

Band Resisted Squat (Greens):
135x5
145x5
155x5
165x5
185x5

SS Bar:
132x5
152x5x2

Cleans:
75x15
75x10

Plyos

Squat Day at 4Star 12/20/2010

Squat

365 x 1
385 x 1
385 x 1
365 x 1
Every one of these was hard. On the last 365, I leaned forward too much.

Squats w/ Chains

225 x 5 w/ 2 chains on each side (not sure how much each weighed)
225 x 5 w/ 3 chains on each side (not sure how much each weighed)
225 x 5 w/ 4 chains on each side (not sure how much each weighed)

Squats with Safety Bar

225 x 5
245 x 5
225 x 5

Cable Abs
4 Sets

Kettlebell Pull Throughs
12 per arm; 3 sets

PNF

Squats/Abs/Running

1/9/09
Decided to take an easy day and work on my calves, biceps and abs... gotta work them beach muscles. Fit in some quads and cardio as well.

Squats
135 x 5
185 x 5
195 x 3
195 x 3

Pause Squats
185 x 3 x 2

Standing Calve Raises
280 to exhaustion
240 to exhaustion
200 to exhaustion
160 to exhaustion
120 to exhaustion

Concentration Curls
25 x 5
27.5 x 5 x 2

Medicine Ball Decline Abs
Rowing Curls
Obliques

1 Mile Run
6:15

Squats

Squat:
I narrowed my stance closer to what it was when I first started squatting. It felt good.
295 X 5
315 X 5
325 X 5
340 X 3

S-S Bar Low Box Squat (with blues):
135 X 2
155 X 2
185 X 2
175 X 2 (plus 50lbs of chains)
175 X 2 (plus 50lbs of chains)

Lunges:
185 X 6 each leg (4 sets)

Sled Work:
200lb (2 sets)

Min volume day

Marc (the bodybuilder I trained with last week) wanted to squat, so I decided to go try legs again today pending how the ribs felt.

Safety Bar Squats:
275 x 5
315 x 5

Felt the rib twinge so I stopped at that

Front Squats:
185 x 10
225 x 8

Rib felt tender whenever I took the weight off, so I stopped squatting at this point.

Marc felt up to trying the prowler, so I set up a 50m course. It was 85º here today, so the heat was a factor. I made it through pretty well. Marc was feeling pretty nauseous after the second trip. After the 4th trip, he was bent over a tree. I tried encouraging him by saying, "you know, if you feel like puking, the fastest way to accomplish that is to try another trip," at which point he booted all over the grass in front of the gym. Impressively, he managed to recover and actually did do another trip. Street cred +10 for the boot and rally.

Moral of the story: pushing the prowler after doing even a partial leg workout is awesome.