Squat 3x5. Mon. 10/17.

Back Squat 3x5 (belted)
195 (@8), 205 (@9), 215 (@10)
-> (I still need to work on staying upright and keeping my elbows tucked in & directly under the bar)

Band-Lightened Squat 5x5 (belted)
-> w/ double-pinks each side
265, 295, 315, 335, 335

Low Box Squats 8x2 (belted)
135, 165, 165, 165, 165, 165, 165, 165
-> (had to rush through these with less than 40 seconds rest between almost every set so I couldn't go heavy)

Box Jumps 3x8
-> all BW, using tall box
(I substitued power cleans with box jumps to reduce overall strain on my achilles tendons - box jumps didn't seem to aggravate tendons too much but we'll see how they feel tomorrow when I walk around).

Superman Core Extensions 3x8
-> all @ 135 w/ resistance on every rep

Return of the Scalene 4/29

Deadlift (Sumo)
405 x 5 at 8
445 x 5 at 9
465 x 4 + f PR f;ljsdng;lasng lkjanga;lsgna;gansg;jabnsgkadsjbfdkfjh;oi;roweiqt

I was too pissed about how slow I pulled the 5th rep that I just dropped it instead of trying to hitch it. 445 felt easy and I would have felt like a sandbagger if I didn't try 465. Oh well. Sumo feels nice though :)

SS Box Squats
220 x 5
260 x 5
260 x 5

Ultra Wide Sumo Deadlifts
355 x 5
355 x 5
355 x 5

Supersetted 35lb kettle bell pull thrus w/ supermans
3 sets of 30 / 3 sets of 10

Deadlifts. Thursday, 3/31/11.

Deadlifts 5x5
185, 205, 235, 255, 255

Stiff-Leg Deadlifts 5x5
185, 185, 205, 205, 225

Superman Core Extensions 3x10
-> all at 135 w/ resistance

Deadlift Day 1/20/2011

Deadlift

465 x 3
465 x 3
These felt heavy and my lower back felt like shit.

Good Morning

315 x 5
315 x 5
315 x 5

Low Box Squat w/ Wide Stance

295 x 5
305 x 5
305 x 5

Pull Throughs w/ 45lb Kettlebell
3 sets of 15 per hand.

Supersetted with Superman Core Extensions
3 sets of 12

Plyos
Jumping up the Drake Steps

Felt really fatigued today so I went conservative on the deads and GMs. Hopefully not doing deadlifts next week will help.

Deadlift Day 1/13/2011

Good Mornings

315 x 5
335 x 5
335 x 5

SLDL

365 x 5
405 x 5 PR
405 x 5

Very Low Box Squat

275 x 5
295 x 5
305 x 5

Kettle Bell Pull Throughs
3 sets of 15 per arm

Supersetted with

Superman Core Extensions
3 sets of 12

Plyos
3 sets jumping up the steps in Drake

5 rep Deadlifts. Thursday, 1/6/11.

**** Both achilles tendons/ heels hurt when I've been walking since the weekend but deadlifts don't really use them too much (like a power clean or calf raise would) so I still lifted. Did a lighter workout though so as not to strain them too much. ****

Deadlifts 2x5 (belted)
315
315

Low Box Squats 2x5 (belted)
155
155
-> with box height so hips about 3 inches below parallel

Superman Core Extensions 5x5
135
165
185
205
205+resistance

Dumbbell Sit-ups
20 lbs x 4 reps
20 lbs x 3 reps + fail

Paused Dumbbell Sit-ups 2 x 3 @ (3 sec.)
10 lbs
15 lbs
-> with pausing right at 180 degrees (full extension)

Deadlifts. Thursday, 9/23/10

**** Yesterday on Wednesday, I went for a 2 mile jog around the track. Didn't run too fast but breathing was somewhat heavy. I'm trying to increase my cardiovascular health a little bit. ****


Deadlifts 3x5
275
285
285

Squats off Pins 3x3
205
225
245

Good Mornings 3x5
115
115
115

Barbell Shrugs 3x15
225
225
245

Bent-Over Rows 3x6
115
115
115

Superman Core Extensions
115x10
115 + resistance x 10
115 + resistance x 10

PNF Stretching