Luke 3-10-11 Deadlift

Rack Pulls from lowest setting in power rack, standing on 45 lb plate, bar was just below knees

405 x 3

425 x 3

425 x 3

435 x 3

445 x 3

these kept hitting my knees on the way down which gave me large bruises and massive pain

Zercher Squats going down until I touch knees

135 x 8

185 x 8

225 x 8 hard

185 x 8

Lunges

135 x 10

185 x 10

205 x 10

185 x 10

185 x 10

Plyos

Box Jumps, Seated Squat Box Jumps, One Leg Step Up Jumps

Abs

Luke 1-31-11 Squat

Squat

315 x 3 @ 8

325 x 3 @ 8.5

335 x 3 @ 9

Pause Squat with 3 second Scott count

275 x 3 x 3

Leg Press

478 x 10 x 3

Box Jumps

One Leg Step Up Box Jumps

Abs

12-23-10 Deadlift

I worked out at team crossfit academy, the same place I went last year over break. They stepped their game up and now have those color coded kilo bumper plates and a reverse hyper.

Deadlift

375 x 3 @ 9

396 x 3 @ 9 PR

the 396 set was weird. on my second rep I lost balance at the top and dropped the weight and this happened again on the third rep. This also happened when I maxed at 414. It doesn't really seem like a grip issue. I need to fix this before the meet. Maybe some sumo rack pulls or sumo shrugs will help.

Stiff Legged Deadlift unbelted

265 x 5

265 x 8

after this set my hands started itching and burning. It looked like the hair follicles on my ring fingers were bleeding beneath the skin. I think it was grip related- the bar pushing my bones into the skin of the finger maybe... I don't know, but I didn't like it so I stopped.

Reverse Hyper

machine x 10 x 2

10 x 10

20 x 10

30 x 10

One Leg Step Up Box Jumps

10 x 4 sets

Abs

Squat Day 10/18/2010

Squats (Suited)

405 x 1 (at parallel)

455 x 3 (hit depth, way hard !!)

455 x 1 (hit depth better)

Band-lightened w/ Greens (Suited)

495 x 3

495 x 3

495 x 3

Front Squats

225 x 5

225 x 5

225 x 5

225 x 5

Finished w/ step ups, abs and PNF

My nervous system feels fried. Getting 3 reps at 455 felt significantly harder than last time. I fueled properly before lifting (salmon, broccoli & sweet potatoes) and got enough sleep. Maybe I'm just beat. Can't wait for that week off before the meet.

Sign 10: Volume day feels like cardio

Squat

255 x 5

265 x 4

245 x 5

Not even going to say +f for 265 because I straight up gave up after the 4th. Too hungry and drowsy.

Box squat

175 x 8

185 x 8

195 x 8

Cleans

115 x 3

125 x 3

135 x 3

145 x 3

155 x 2+1

box squat jumps, step-up lunge jumps off box, ab bridge superset

Long days

Squat day

Squat

245 x 5

255 x 5 x 2

265 x 5 x 2

Kept it suboptimal this week to make sure I don't fail and mess with recovery like last week. 265 felt fine though.

Band-lightened box squats (green)

365 x 3

405 x 3 x 2

Lunges

135 x 8 x 3

Step-up lunge jumps off box, box squat jumps, bridges circuit I guess

Upper back day

Nothing cool except

Pull ups (neutral grip)

BW+45 x 3 x 2

Lower Body. Monday. 5/24/10

Leg Press 5x5
3 plates each side
3 plates + 25lbs on each side
3 plates + 25lbs on each side
4 plates each side
4 plates each side

Belted Squats 5x5
2 plates
2 plates
2 plates
2 plates
2 plates

Seated Hamstring Leg Curls 3x8
130lbs
130lbs
130lbs

Seated Quad Leg Extensions 3x12
85lbs
100lbs
115lbs
-> real explosive.

Box Squat Jumps 3x5
5 reps
5 reps
5 reps

Step-Up Lunge Jumps 3x6 each leg
6 reps each leg
6 reps each leg
6 reps each leg
-> focusing on driving the lead knee upward.

**** SOME STRETCHING AFTER ****

5-24-10 Squat

Squat

275 x 5

285 x 5 x 2

295 x 5 x 2

I was having minor depth problems today. Several of my squats were at parallel or a tiny bit high, but most were good I think. When I get tired I don't like to go as low.

Band Lightened Squat

Purples

345 x 3

365 x 3 x 2 PR

Ransom Lifts (Zercher Lunges)

95 x 12

Lunges

135 x 12

155 x 12

Box Squat Jumps supersetted with

Step up Lunge Jumps off Box

3 sets each

Squat

5/24/10

Squats

225 x 5

235 x 5, 5

245 x 5, 5

Band-Lightened Squats Greens

285 x 5

295 x 5

305 x 5

Lunges

135 x 7, 7, 7

Plyos -- Box Jumps, Lunge Jumps

05/17/10 Squat

With nationals less than a month away I need to begin to cut some volume and start increasing intensity. With the workout I maintained the volume prescribed but cut back the intensity as opposed to the past few weeks. I wanted to hit a heavy set of 5 for a potential PR and then take it a little easy. The first work set at 315 felt tougher than it should but I am learning my first work set always seems a bit difficult but I come back strong on the second set.

Squat
315 x 5 reps x 1 set @8 RPE
345 x 5 reps x 1 set @8.5 RPE
325 x 5 reps x 1 set @8.5 RPE
325 x 5 reps x 1 set @9 RPE

Reverse band squat (greens)
455 x 3 reps x 1 set @8.5 RPE
475 x 3 reps x 1 set @9 RPE
495 x 3 reps x 1 set @9.5 RPE
505 x 3 reps x 1 set @10 RPE

Finished with eagle glute machine and some plyos (low box+foam jumps and one-legged step-ups)

Total Workout Time: 1h 20m

BW: 185.6 (post dinner...need to watch this!!)

Squat, Monday 5/17/10

Back Squats 4x5
165
165
165
165
-> NO BELT. KEPT CORE TIGHT AND LOWER BACK UPRIGHT!!

Band Lightened Squats 4x3
315
335
335
335
-> ALL BELTED. WITH GREENS.

Lateral Leg Raises (on Multi-Hip Machine)
40x8 each leg (tough)
25x10 each leg
25x10 each leg

Box Squat Jumps
3x8

Step-Up Lunge Jumps
3x6 each leg
-> NEED TO WORK ON DRIVING LEAD KNEE UP.

**** STRETCHING AFTER ****

--> RIGHT ELBOW PAIN BEFORE I STARTED WORKOUT. RIGHT ELBOW STILL HURTING AFTER BUT NO WORSE THAN WHEN I STARTED. I ICED IT AFTER.

5-17-10 Tired Squats

Squat

275 x 5 x 2

285 x 5

275 x 5

I felt pretty tired before this workout due to midterm and and lack of sleep. Also my legs and lower back were a little sore from jumping a lot this weekend. It's good that I can still hit 285 for 5 on a bad day. All the reps felt somewhat hard and weren't as fast as I like.

Band Lightened Squat

Purples from top

335 x 3

345 x 3

355 x 3

Lunges

135 x 8 per leg x 3

Plyos: Squat Jumps off box and one leg box leap ups

Transversus

Biceps: 14"

Forearms: 12"

Lower Body Machines, Thursday 5/13/10

Cybex Eagle Glute Machine
250 ... x5 for left leg, x3 + fail for right leg
210 ... x 5 for left leg, x3 + 2 fail for right leg
170 x 8 for each leg
--> I don't like this machine. It drives your quad into the stiff-pad covered metal. I guess this is a personal problem.
--> My right elbow is hurting from gripping handles and pushing out. darn. oh well.

Seated Hamstring Leg Curl Machine
110x10
110x10

Seated Quadricep Leg Extension Machine
130x10
130x10

Standing Calf Raises
140x15
140x15

Aerobics Ball Core Leg Raises
15 reps
15 reps
15 reps

Step-Off Lunge Jumps
-> all body weight just using the box (height just under knee or so)
16 reps (8 each leg)
16 reps (8 each leg)

--> OVERALL, I STILL HAD SOME ELBOW PAIN TODAY.

5-3-10 fivebyfive Squat

Squat

265 x 5

275 x 5

285 x 5 PR

285 x 5

285 x 5

Band Lightened Squats

greens from top

405 x 3 too easy

435 x 3

435 x 3

Lunges

135 x 10 or so then shoulder started hurting like it did back when I hurt it GMOPing so I switched to

CYBEX EAGLE GLUTE MACHINE!!!

STACK x 8 PER LEG x 2 SETS!!

Plyos

Lateral jumps over Gregs Belt and my bag

supersetted with Step Up Jumps

20-25 x 3 sets

Weigh In: 155 lbs

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