I haven't PR'd in a main lift since the meet

Band-lightened squat (green)

405 x 5 x 2

385 x 5 x 2

Dave told me to drop for the sake of speed, these felt speedy

Leg press,

calves,

banded abs superset

4 sets

From Thursday

Deadlift (conventional)
355 x 5 @ 8
355 x 4 x 2 @ 9-

I didn't fail either of the sets, just stopped. Everyone was telling me my form basically made it look like I stiff-legged every rep, but the one set I tried to fix it and people told me it looked ok felt terrible.

SS box squats
170 x 5
190 x 5 x 2

170 x 5

Might be cheating on these, not sure

Deficit deadlifts (off blue and yellow)
275 x 5 x 2

295 x 5

Kettlebell pull throughs,

35 x 20 x 3

banded abs superset

Homo thug pull ups

Let's pretend I did all this in one day

Bench

155 x 4 x 2

160 x 4 x 2

165 x 4 x 2

Dips

BW + 25 x 6

BW + 35 x 6

BW + 45 x 6 x 2

Incline bench

135 x 8 x 3

Squat

255 x 2

265 x 2

275 x 2 (PR)

Deadlift

341 x 5

346 x 5

GMOP

195 x 8

205 x 8

215 x 8

banded hamstrings and abs

Chest supported rows

135 x 6 x4

Wide grip pull-ups

BW x 8

BW x 6

BW x 4+1

BW x 6

Cable rows (underhand)

160 x 8

170 x 8

180 x 8

cuuuuuuuuuuuuuurrrrrrrrrllllllllllsssss

Super Sore Squat #2/Deadlift, Thursday 4-29-10

--> I'm still super sore from Monday's squats and broad jumps. The squats did great work for my glutes, hamstrings, and quads. My tibia (front shin) muscles are insanely sore - FRIEDDDD!!!! So, as a result, I backed off a little today and went John McCain on the weights (conservative lol). Note to Obama: Change will come next week. Thank you.

Back Squat
175x2
185x2
185x2
-> all sets no belt

Deadlifts
255x5
265x5
-> felt good, with pauses - no bouncing off the ground
-> both sets no belt, no chalk

Good Mornings Off Pins
155x8 (rack height 11 - possibly a little too low)
-> no belt
-> my elbows aren't feeling 100% (I think because my biceps are really sore and aren't supporting the bar as well so I'm struggling to hold the bar on my back and putting more strain and tension on my elbows - thats my theory at least)

Banded Hamstring Curls
-> with purples
10 reps with 1 mississippi holds
9 reps with 5 mississippi holds

Standing Banded Abs (bending over from waist)
10 reps
10 reps
10 reps
-> all with greens
-> I had to lower bar on Smith machine so I could place my lower hamstrings against it in order to do the exercise because my body weight wasn't enough - otherwise I just lifted myself off the ground haha.

Dumbell Clean Jumps onto Box (just below knee height)
10 reps with 10lbs in each hand
10 reps with 15lbs in each hand
10 reps with 25lbs in each hand
10 reps with 25lbs in each hand

Step-Up Lunge Jumps off Box (just below knee height)
10 reps
10 reps
10 reps
-> all body weight

Maybe I'll just save up posts for a week and do them all in one

Thursday

Band-lightened deadlift (greens at 4)

425 x 2

455 x 1+f

425 x 2 x 3

I'm not sure if this is better or worse than last time, but it probably is since last time was 5 x 5.

Stiff-legged deadlift

221 x 5

241 x 5

251 x 5

GMOP

185 x 10

195 x 10 x 2

Standing banded abs

Friday

Bench

160 x 2 x4

Pause bench (3 sec)

135 x 3 x 3

Dumbbell bench

60 x 5

65 x 5 x 2

Cable row

170 x 8

180 x 8

190 x 8

200 x 8

GHR abs

ME Squat

Squat:
465 x 1
515 x 1
570 x 1
600 x 1

These were nowhere near as fast as they were last week. I'm not sure if it's the cardio or the weight loss, but it wasn't very reassuring. At least I can grind 600 up reliably...

video of the lift:


Cleans:
155 x 5
175 x 4
191? x 3
211 x 2
221 x 1

Finished with banded abs and EAGLE GLUTE MACHINE!!!!!!!

Deadlift

Deadlift
370 x 3 (PR)

Stiff-legged deadlifts
255 x 5
265 x 5
285 x 5 x 2

Cleans
131 x 4.75
131 x 4
131 x 3
141 x 2
141 x 1

Standing banded abs

Deadlift

Deadlift (w/ Inzer Hardcore suit)
389 x 3 -PR

(updated with video:)


Stiff legged deadlifts
255 x 5
265 x 5
(belt on)
285 x 5, 5

Power cleans
141 x 5
151 x 4
161 x 3
171 x 2
181 x fail -may have slightly tweaked my right shoulder on this, but it feels better now

Banded standing abs
4 sets

Got out of the gym at like 9:50...Ridiculously long but a good training session.

Squat: Return of the Volume

Training down at 4-star for the next two weeks. Phils was there and loaned me his high-heels for me to try. They seem alright and I feel slightly more upright. I used to use the Inzer Pillars, but those are cheap. I will likely switch to heeled shoes now.

Squat:
407 x 5
418 x 5
429 x 5

Box Squat:
off 10" box (I'm guessing 10, could be 11? Def. below parallel)
275 x 8, 4 sets

These feel great for stretching the groin at the bottom.

Cambered Bar Squat:
225 x 8
315 x 8, 3 sets
365 x 7

Went slow and focused on getting as low as possible.


Banded abs + a walk around the block with 140lbs of chains. Overall feeling pretty good. No pain in the lower back for the first time in a long while.

Squats

1/5/09

Squats

135 x 4 x 2

155 x 4 x 4

185 x 3 x 5

135 x 4 x 4

165 x 4 x 4

Calves

3 Machine Circuit 4 sets

Kneeling Green Band Crunches

Bench + Deadlift

Had to skip yesterday due to moving to a new apartment and then party plans, so I did a ME bench and then went to deadlift.

Bench:
275 x 3
(put on the 48" phenom)
275 x 2 off a 2-board
315 x 1
355 x 1, 3 sets

355 felt nice and easy. I think all the pausing-on-chest has helped. The shirt seems like it's about to blow at any second but it doesn't, so it actually works. Based on today's performance, I think I will open with 355 and then go to 375 (or whatever the kg equivalents are). 3rd attempt will be based on how the second feels. I probably need to hit some heavy 2 boards to prepare for this as that's where it felt toughest.

Deadlift:
(some warm-up sets)
585 x 1
people said it looked easy
635 x 2.95

I failed at the very very top of that one because I misgrooved it and the bar came out. This was the first time I have deadlifted since tweaking the sciatic nerve back in November, so it wasn't too bad. I felt rather rusty.

Block Pulls:
495 x 5
545 x 5
585 x 5
I got mad for failing at that lock out, so I did block pulls. These felt easy, so I am less worried about my lock out now.

Band-resisted Deadlifts:
Brent was messing around, so I jumped in. We had to stand on the band, so I had to switch to conventional.

315 + blues x 1
315 + blues and greens x FAIL (ZOMG. SO HARD)

Then Spencer brought out the Monster Band, which is like two blues and crazy think. It's like a tire. Spencer said he was the only guy to deadlift a plate with the band...

135 + monster x 1

Brent failed, so then I was saying I could rep it.

135 + monster x 5

Hooray for lockout. That thing was probably 550+ at the top.

Seated Good-Mornings with SS-bar:
135 x 10, 4 sets

All reps were done with a full pause on the pins. These went well until around rep 7, when your core gets exhausted. Instead of gracefully reaching the pins with a good arch, I would just wilt like a sad plant and get it back up using my neck. I like these as a cool down.

Finished with scap pulls and standing banded abs.

ME Squat

Decided to do a heavy squat before the meet and see where I was. Today I was still very sore from last thursday's stiff legs + lunges. Sitting was hard.

Squat:
405 x 2 (straps down)
455 x 1 (straps down)
495 x 1 (straps up)
525 x 1 (straps up, loose knee wraps)
555 x 1 (same)
575 x 1 (same)

All of them felt pretty good. Those watching for depth said they were all below parallel too. 575 was slower than I would have liked, but everyone said I buried it deep and it looked fine. The walkout was fine until the 575 when I came out a little too narrow and had to readjust. We took videos of them too, which helped.

SS-bar low box squats:
used blue bands
155 x 4
245 x 2
245 x 2 + 50 lbs of chains
275 x 2 + 50 lbs of chains
225 x 2 + 50 lbs of chains

Sled work
went as fast as possible on each
215 x 2 trips
240 x 2 trips

Standing banded abs:
5 sets with blue band

The bad part about today was that I noticed I weighed around 192, which is significantly heavier than I would like to be this close to the meet. I will need to increase my cardio to drop 5-6 lbs at this point and then try to squeeze out the water for the weigh in. The suit felt great and was tight. I'm hoping it doesn't loosen too much from dropping the weight.