Squat Monday 11-07-11

Squat
1st Attempt
275 x 1 @8

2nd Attempt
305 x 1 @9/+

Band resisted box SS bar squat
Zercher
Abs

Squat 1

Squat:

415 x 1

435 x 1 @ 10-

455 x 1 @ 10-

475 x 1 @ 9+

495 x 1 @ 10

My lower back is doing that shaking thing where it catches and then releases half way through. It terrifies the spotters (also, me).

SS-bar pin squats:

225 x 3

275 x 3

315 x 3 @ 9

365 x 2 @ 10+

EFFFF. I used a lower pin then last week. Things were feeling good and I hit 365 x 3 last week, so I thought I might jump straight to it and go up from there. However, I nearly passed out from hitting the second rep. I think I remember it being hard last week too, but I didn't write down my RTS levels, which wrecked my weight planning this week.

Zercher Squats:

225 x 8

275 x 8 @ 8+

295 x 3

The pad rolled out on the last set, so I just stopped.

Finished with ab wheel and pnf stretching. also, some overhead shrugs

Squat Monday 09-05-11

Squat
225 x 3
245 x 3
265 x 3 <-PR

Pin Squat
185 x 5,5,5

Zerchers
135 x 6,6,6,6

Box Jumps
Foam Roller Abs

Squat Monday 08-29-11

Squat
205 x 5 @8-
215 x 5 @8
225 x 5 @8/9

Box Squat
185 x 3, 5, 5

Zerchers
135 x 6,6,6

Plyos
Abs

Bodyweight: 164 lbs

Squat Day 6/28/2011

Squat
375 x 3 @8
385 x 3 @9
395 x 3 @9
Then the bar starts moving faster...
405 x 3 @9
420 x 3 @10 15lb PR, also my 1 rep Max

Zerchers
225 x 5
275 x 5
295 x 2
bar was rolling off...2 minute break
295 x 3
I no longer like these...

Pause Squat
315 x 3
335 x 3
345 x 3 10lb PR

Supersetted Box Jumps & Transversus

PNF Stretching

Squat 3 Cycle 1

6/27/11

Squat

265 x 3 @ 8+

275 x 3 @ 8+

285 x 3 @ 9+

295 x 3 @ 9

315 x 3 @ 10 (10 lb PR)

Zerchers

185 x 5

185 x 5

205 x 5

Pause Squats

185 x 3 x 2 unbelted

205 x 3 belted, easy

Box Jumps, Transverse, PNF

Squat Monday 06-20-11

Squat
165 x 5
175 x 5
185 x 5
185 x 5
205 x 5

Zerchers
115 x 8
135 x 6
155 x 5

Pause Squat
165 x 3
175 x 3

Squat 5 Cycle 1

6/20/11

Squat

235 x 5 @ 8

245 x 5 @ 8+

255 x 5 @ 9+

255 x 5 @ 9+

255 x 5 @ 9+

I was really tight, especially in my hip flexers, and couldn't get close to my max.

Zerchers

165, 175, 185, 205 x 5

Pause Squats

205 x 3 x 3 @ 3 sec

Abs

Deadlift Assist. Cycle 0 Week 1

6/9/11

RDLs

335 x 5

355 x 4

335 x 5

I was being lazy on these and rounding my lower back hard, Cheryl called me out.

Zerchers

after messing up my back previously, I ended up wearing a belt and worked up to

205 x 5

Luke Squat 4/4/11

Squat

345 x 3 @ 9-

365 x 3 @ 10 ties PR. stopped after this set because I almost failed

Pause Squat

275 x 3

285 x 3

295 x 3

Zercher Squat

185 x 8

205 x 8 x 2

Transversus

Squat

10/26/10

Squat

275 straps down

315 straps up

open at 335

335 knees wrapped A-

335 knees wrapped A-

335 knees wrapped A++ easier, very close to depth

all reps were pretty much depth

Band-Lightened Squat (Greens)

425 x 3 x 3

Zerchers

135 x 6 x 3

Abs, PNF

Squat

10/12/10

Squats

suited. no straps. A knee wraps.

305, 315, 345 x 5

just hitting parallel on the last reps

Band-Lightened Squats (green)

suited. no straps. no wraps.

405, 425, 455 x 3

Zercher Squats

185 x 5 x 3

5/10 ME Lower

Zercher Off Pins (~mid thigh):
245x3
275x1
295x1
315x1 PR?

RDL:
135x15
185x15
205x15

Quad stuff

I love Zerchers. So much strain involved in the lift, and it looks badass. 315 was pretty hard to get started, but wasnt too bad once I got it moving. The RDL's hit my hamstrings hard, and I am trying to increase the amount of work that my lower back can handle. Have to study for a BIG midterm on Wednesday, so no real time for abs.

Also, I will be switching my ME and ACC bench days to accomodate shirt work better. Basically, you dont have to worry about helping me with the shirt on Wednesday Dave.

Deadlifts

5/15/09

Deadlifts

worked up to

349 x 3 (slight hitch on last rep)

Zerchers off pins

225 x 5

225 x 5

245 x 5

245 x 5

Seated Good Mornings

135 x 7 x 4

Ball Twists

3 sets

Need to stop sandbagging and get stronger

some warm-up sets...

Rev. Band Sumo DL(green + blue): 315x5
405x3
455x Fail, 1, fail, fail
405x 4

Stiff-leg DL: 185x8
225x6,8

High Zercher Pull (only moderately high for me): 185x5
225x5
315x3, 3, 6 (figured out how to do it)

Banded Decline Abs: 5 sets

Moral of the story: Do not combine Nyquil and Accutane. I was completely out of it the entire day, and it contributed to my pussing out. Epic Fail.

Squats + Dave I Have Your Stuff

Squat: 155x5
185x5
205x5
225x5
255x3 PR (questionable depth on the last one, but the strength was there)

Rev. Band Squat (green): 405x3 PR
365x 5, 6

Box Squat (green): 135x3, 3, 3, 3

Zerchers from Pins: 175x5
185x5, 5
195x5 PR

Today was a good day for PR's. I felt like crap and am at 207 right now(was 209 last week), so that obviously made me stronger. On a good note, however, I am re-incorporating dairy into my diet with no side effects so far. Cottage cheese FTW!

I will be getting my squat suit and singlet on Thursday night.

The Zerchers were added in because I really feel these working my glutes and hips - which theoretically should help my squat and dead.

Stuff I have of Dave's: green & purple bands, knee wraps, & box

Deadlifting for Speed

So I got a hold of some bands. My cousin who is on the UCLA baseball team was able to grab me a pair from their gym. They're green and huge, not quite sure how much resistance they give. How do you guys go about figuring that out? Anyway. Here it goes.

Banded Sumo Deadlift for Speed
wu
275x5
315x5
365x5
225x10

These were probably one of the most fun training sessions I have had in a while. It was tough as balls locking it out towards the end. My grip was starting to rub on my thighs, thus giving me more resistance and a sweet looking rash. Any pointers on how to aviod that or at least reduce the friction? I ended up just baby powdering my thighs. It helped a little.

Sumo DL for Time
465x3.2

Tried deadlifting once every 15 secondsx4. It was tough, but it felt good. Completely failed on the 4th rep. Probably 3 inches off the ground. Waited another 30seconds or so and tried again. Got it just above the knee and failed. Normally, I would not have done that, but Dave's deadlifting video of his multiple 600 pulls inspired me to kick my own ass.

Zercher Rack Pulls
315x5
405x5
495x5
545x5

We weren't quite sure on what else to do to work on speed for deadlifting. But bands were definitely fun. Pretty excited to see what squating or benching is going to be like.

squat day

During warm-ups the lower back felt tight, so I had to belt it after the first work set. The tightness was probably from hitting that no-belt conventional max where my back gave out. oh well. So after one week of no belt training, I am back to belted training until things feel rested.

Squats:
365 x 5
365 x 5 + 40 lbs. of chains
365 x 5 + 80 lbs. of chains
365 x 5 + 120 lbs. of chains
365 x 5 + 160 lbs. of chains

The first set was the hardest and the sets just kept getting easier. Having the massive tendon stretch from deloading 160lbs at the bottom probably helped a little...

Cleans:
wrists were feeling sore from last week, so I dropped the reps and upped the weight. Not sure if that makes any sense though.

185 x 5
185 x 3
205 x 1 (new max #1)
225 x 1 (new max #2)
235 x fail
235 x fail

Box Jumps?:

Around this time, one of the guys was doing some low-box jumps and I was commenting that we needed some higher boxes. I pointed to the reverse-hyper and was like "We should jump on that!" Then he bet that I couldn't so I (of course) tried and succeeded. We got out the tape measure and it was 43".

Then we noticed that the counter next to it was only a few inches higher, so he dared me to try for that. So I did and made that. It was a little over 46". Not too bad, I think after doing a bunch of heavy squats before hand, but I don't remember how high the box at Wooden is, so this could just be average. I wish we had a 48" something so I could test whether I have a 4 foot vertical. (Actually, do box jumps even measure your vertical? Comments welcome)

Pause Squats w/ Safety-Squat Bar:
These were fun. also, not fun.

225 x 5 @ 5 sec.
275 x 5 @ 5 sec.
315 x 5 @ 5 sec.
365 x 2 @ 5 sec. (these were heavy...)

Zerchers:
no Pretzy-pads in this gym, so I tried using the SS-bar.

225 x 10.

Wrists feeling bad, also the legs, also the hips. then i stopped. fin.

Reverse-hypers:
4 sets of 330 til failure

Hanging abs:
1 set of 30
3 triple back-to-back sets of failure.

The last set of those triple sets was like 1 or 2 reps because i was so spent.