Luke 9-24, 9-26 Squat and Bench

Squat
365 x 3
395 x 3
415 x 3 @ 9 PR of 10 pounds not all depth

Low Anderson Squats
265 x 3
275 x 3
285 x 3
295 x 3
305 x 3
315 x 3

other stuff

Bench
225 x 3 @ 9
235 x 3 @ 10 PR of 5 pounds
245 x 1 @ 10 ties PR
225 x 3 @ 10-

Band resisted bench

Pull Ups
BW x 30, 15, 15, 10

SS with Standing Press
115 x 5
125 x 5
115 x 5
105 x 5

Shrugs, triceps, chest supported rows,
abs

Luke 9-14-12 Squat, 9-15-12 Bench

Worked out both days with Alex at AHCCC after Big Bear trip

Squat
375 x 1
395 x 1
415 x 1 @ 9
430 x 1 @ 10
440 x 1 @ 10 5 pounds below PR

Dumbbell Lunges
70's x 10
80's x 10
90's x 10

Overhead Squats
45 x 10
65 x 10 kinda hurt shoulder
45 x 10

some machines
ball cable transversus

Bench
205 x 1
225 x 1 @ 9+
230 x 1 @ 10
235 x 1 @ 10
230 x 1 @ 10
230 x 1 @ 10
the bench setup felt really weird at this gym.  I couldn't get my hands right or get my tuck right.  Felt heavier.

Standing Press
95 x 5
115 x 5
125 x 5
130 x 4 PR

Dumbbell Bench
75's x 8
85's x 6
90's x 4 PR

Muscle ups
BW x 5 PR

Shoulders Raises, Incline Curls, Triceps extensions

Luke 8-20-12 Squat

Squat
315 x 5 @ 7
335 x 5 @ 7
355 x 5 @ 8
375 x 5 @ 9
395 x 5 @ 10- PR of 20 pounds

Band Resisted Squat
265 x 5 purple
265 x 5 green
275 x 5
285 x 5
275 x 5

Anderson SSB squat
263 x 2
283 x 2
213 x 3 extremely low

Abs

Luke 7-23-12 Squat

Squat
365 x 1 @ 8-
385 x 1 @ 8+
405 x 1 @ 10 felt hard, slow
415 x 1 @ 10
425 x 1 @ 10 at parallel, ties PR

SSB low box squat
2 plates x 5 x 3

Band Resisted SSB low box squat

1 plate x 2

1 plate 5 x 2

stopped early because everything hurt

machines

Luke 7-16-12 Squat

Squat
315 x 3
335 x 3
355 x 3
375 x 3
395 x 3 @ 10 5 pounds off PR
some left hip pain which isn't bad now

Low SSB box squat
up to 2 plates  5

Band Resisted SSB low box squat
8 sets up to plate + 10 x 2

Luke 7-9-12 Squat

First full Squat workout since nationals

Squat
225 x 5
265 x 5
305 x 5 @ 8-
345 x 5 @ 8+
365 x 5 @ 10- 10 pounds off pr

SSB low box squat
plate x 5
plate quarter x 5
plate quarter ten x 5

band resisted SSB low box squat
8 x 2 at around plates

Possibly the slowest squat I've ever done

Squat:
 515x1
 545x1
 565x1 (+5 PR)
 

 So slow I could call Grandma during it. Not really feeling explosive or rested, but decided to go for a PR anyway. Definitely an @10+ lift.

Max 4/28 Bench Assist

Press

135x1

145x1

150x1

155x1

160x1 <-PR

Close Grip Lat Pulldown

200x5

210 3x5

Tried the stack, but couldn't get the handle past the top of my head. Last time I couldn't even move it though, so that's progress, right?

Squats

225 4x5

Easy. I might start coming to squat day again before the end of the quarter if I don't get reinjured.

Max 3/13 Bench

Bench

215x1

230x1

235x1

240x1 <-matched old PR from over a year ago

245x1 <-new PR

Paws Bench

185x3

195x3 <-PR

200x3 <-PR

200x2 failed 3rd

195x2 failed 3rd

These failures were entirely my fault.

Cable Rows

190x5

200x5 4 sets <-PR

Arnold Press

40x8

45 3x8 <-PR

Squat

195 5x5

Squat 3/12/12

Squat:
185 x 1 (Dave said don't count this because it was too light, perfect light wraps from Danny)
225 x 1 (Nice light wraps from Dave on this and the next but the squat was too easy)
235 x 1
255 x 1 (A bit high but easy, brutally awesome knee wraps from Greg)

This took until 10:30 and I had to go, though I was also super tired because of the time change and wouldn't have had much more in me.

Overall work in the suit has been going a lot better lately and I think I'll be able to open at nationals at 265/275...+?

Squat

3/5/12
Squat
385, 405, 415, 435 x 3
no depth but I got close

Walkouts
495, 525

Max 3/6 Bench

Bench

220x3 2 sets

215x3 3 sets

Paws Bench

185x3 4 sets

Cable Rows

180x5

190x5 4 sets

Ahnold Press

50 4x8

Squat

185 5x5

Squat 3/5/12

Squat:
175 x 3
185 x 3
195 x 3
205 x 3
215 x 3
I definitely started too light on these; my form was much better at 205 and 215. None of these were depth but the 205 set, but 215 got close and would have been easy to I just wasn't trying hard enough.

Heavy Walkouts:
275 x 3
Had to go after this.

Squat 2/27/12

Squat:
155 x 5 x 2
165 x 5
175 x 5
185 x 3 (failed on 4th from instability)

Heavy Walkouts:
225 x 1
235 x 1
245 x 1

Band-Resisted SSB:
bar + 15 x 3 (for some reason i thought we were doing x 3)
bar + 15 x 5 x 2

Hamstring Curls

USAPL State Championships 2/11/12

Body weight: 66.1 (145.4) (dehydrated too much for this)
Weight class: 67.5 (148.8)

Squat:
67.5 (148.8)
75 (165.3) (2 red lights on depth, at parallel)
77.5 (170.5) (5 lbs less than my 1RM, but I consider it a success in light of being injured)

Had 4 Advil about 30 min before warming up and couldn't feel a thing, but definitely feel it today.

Bench press
35 (77.2)
37.5 (88.2) (3 lb PR)
42.5 (93.5) (ha, noooope)

Deadlift:
107.5 (237.0)
120 (264.6) (lost balance and leaned forward a bit so missed the top 3 inches)
120 (264.6) (same as my 1RM)

Total: 77.5 (170.5) + 37.5 (88.2) + 120 (264.6) = 237.5 (523.6)

Qualified for Collegiate Nationals (raw) again. Was hoping to make some big PRs, but at least established some state records! Hopefully the hip will feel better soon and I can squat bigger.

Slowest Squat Award

Squat
515 x 1
540 x 1
560 x 1 (+5 PR)

(just skip to 1:35 and get ready to wait)


I was feeling pretty beat up from 2 hours of GPP on saturday followed immediately by 2 hours of ultimate frisbee, so I wasn't sure if my legs would hold up for today's squat singles. The lower back felt great from the extra recovery, so I just rolled with it. Clearly, the speed was down, but I was still able to grind up the weight for a 10 second squat, hahaha. I feel good about what I could hit rested now too.

Afterwards, we did some sets of core work with this:



Definitely the best oblique and anti-rotation movement, I've ever tried.

Danny Salzetti Squat

Warmups

45x8

135x5
225x3

Suit on, Straps down
315x2

Straps up, Knee wraps
365x2
405x1

1st Attempt

445x1

2nd Attempt

475x1

Squat 2/2/12

Squat:
155 x 1
175 x 1 (high)
175 x 1 (fail, rolled forward)
Not. A. Good. Day. Going to rethink my weights for the meet.

Band-lightened Squat:
205 x 3
215 x 3 x 2
225 x 3
Last rep of last set I messed up something in my left hip, sort of felt a small pop. Tried to go in for pause squats and that didn't work at all; hopefully it's not serious and can be taken care of with some ibuprofen/foam rolling (thanks Dave) before the meet :/.

Cool stuff this week

Squat
295 x 3
305 x 3 x 2
Last set might've been high. And a note I forgot from last week, I was having trouble with 285 until I tried loosening my belt one notch from where I usually put it. Good to know I'm clearly getting fatter.

Bench
190 x 3 x 2
195 x 3

Speed pulls (conventional)
275 x 3 x 8

Dumbbell bench (1 min rest)
70 x 3
75 x 3 x 4

Military press
115 x 5 x 2
120 x 5
125 x 5 (PR?)
Don't like the seated press at 24Hour since the bar is way too far and way to high for me to do it without a liftoff and also I have no friends

Squat 1/23/12

Squat (suited):
185 x f,f,f (I didn't sit back on these and kept stumbling forward)
185 x 3 (almost depth)
205 x 1, f (again, need to sit back)
225 x 1 (not deep enough, but sat back at least)
185 x 3
Triples obviously didn't happen today, but I'm getting more used to the suit. It feels like nothing will ever get me used to the knee wraps though -_-

Band-lightened Squat
185 x 3
195 x 3
215 x 3
Purple bands.

Safety Squat Bar Pause Squats
bar x 3
bar + 15 x 3
bar + 25 x 3