Squat Day 10/4/2010

Squats ( suited )

405 x 1

455 x 1

495 x fail ( needed spotting )

475 x 1

I've hit 495 without knee wraps before. I went down extremely slow ( almost negative status ) and didn't have any explosion. Also, the straps are REALLY loose on me now. For some reason, 455 felt really hard and 475 felt harder. I wanted to go conservative so I only worked up to 475. I'll hit 5 plates at the end of the next cycle.

Pause Squats

275 x 3

275 x 3

275 x 3

Front Squat

225 x 5

225 x 5

225 x 5

Plyos - Long jumps up steps at Drake.

Squats in Underground Gym. Monday, 10/4/10

**** RAN 1.5 MILES IN THE MORNING WHEN I WOKE UP ****

Back Squats 3x3 (belted)
205 @ 9
205 @ 8
215 @ 9 --> P.R.!!! (I definitely could hit 225 for a triple)

Pause Squats 4x3 with 3 second pauses
155
155
155
155
-> all without a belt

Front Squats (no belt)
135x4
135x4
135x4
135x6 --> P.R.!!!

Weighted Crunches
-> holding 26lb kettle bell behind head
5 reps @ 10
4.5 reps @ 10
4 reps @ 10
4 reps @ 10

Box Squat Jumps 3x6
-> all bodyweight

squats

squats:

455x1

475x1

495x1

515x1(PR and not too hard)

pause squats:

365x3x3

405x3x3

front squats:

225x5x4

an ab

Can I blame the weather again?

Squat

275 x 1

285 x 1

295 x f

Going to have to get used to our new dank pit.

Pause squat

225 x 3 x 4

Last 2 were belted, thighs were on fire the entire time. Planned to go unbelted all the way but not this week I guess.

Zercher squat

185 x 5

135 x 10 x 3

Coming off 5/3/1 this should technically be my deload week and I only started acting like it about here.

Stair jumps

10-4-10 Squat

hip was hurting bad during first few sets. I took some ibuprofen after warmups and it was ok by my last set. I held back a little because of the hip. Also I wore knee sleeves today and knee felt fine during squats.

Squat

315 x 1 @ 8

335 x 1 @ 8.5

356 x 1 @ 9 PR

Pause Squat 3 seconds unbelted

225 x 3

245 x 3

265 x 3

Front Squat

135 x 6

165 x 6

185 x 6 high

135 x 6 good form

Plyos and Abs

Squat Monday 10-04-10

Squat
225 x 1
245 x 1 <--PR
255 x 1 <==PR!

Pause Squat
165 x 3
175 x 3
185 x 3,3

Front Squat
135 x 4 and on the 5th the bar slid down my shoulder to bicep. that hurt like a mother
115 x 6,6

Plyometrics
squat jumps up the stadium for 4 sets

i dont mean to toot my own horn, but.....I'm proud of my squat progress. I know my bench and deadlift are suffering, but hey, what's good is good :)

Squat

Squat-
405x1@7
455x1@8.5
455x1@9.5
455x1@10

Beltless Paused box squat(below parallel)
365x5,5,5

Front Squat-
225x5,5,5,5

Weighted Ball abs

9.30.10--Deadlift

Went to the gym earlier in the day and forgot to post on the blog for it.

Deadlift:
135x5
185x5
225x3
275x3x2

Squat (just to get used to motion again):
135x5
185x3x2

GMOP:
135x8

Bench Assistance. Friday, 10-1-10

Extra Long Pause Bench
-> 3-second pauses
135x3 @ 10
135x2 + fail @ 10
125x3 @ 10

Incline Bench 4x5 (with pauses)
105 @ 9
105 @ 9
105 @ 9
105 @ 9

Tricep Pullaparts
60x10
70x10
70x10
50x27
-> first 3 sets using the "fat gripz" handles

Wide grip Pullups
10 BW
10 BW
10 BW

Preacher Curls
40x8
35x6
30x11 + fail

Dumbell Pullovers
50x10
50x10
50x13 + 2/3 failed reps (lat/tricep burn major)

PNF Stretching

10-1-10 Bench Assistance

Left elbow was tender today. I didn't do much in hopes of recovering better before shirt work on Tuesday.

Foam Press

185 x 5

195 x 5

205 x 5, 5

Pullups

BW x 20, 15, 13

Finished with light shoulders and biceps.

Bench Day 10/1/2010

2 Board Bench ( w/ joga brick )

225 x 4

225 x 4

225 x 4

225 x 6 (touch and go; the others had strict pauses)

Incline Bench

185 x 5

185 x 5

185 x 5

ELBOW PAIN!!!!

Dumbbell Pullovers w/ 90lbs

x8

x8

x6

Wide Grip Pull Ups

x10

x8

x8

Dumbbell Bicep Curls

45lbs x 10 ( per hand )

45lbs x 10 ( per hand )

45lbs x 10 ( per hand )

Reverse Crunches - 3 sets of 20

PNF

Bench Assistance

Pause Bench(3 Sec Pause)
225x3,3
245x3
255x3@9

Pause Incline Bench ( 3 Sec Pause )
205x5x5

Tricep Pulldown-
4x10

Pullups SS Bicep Curls-
4x10 each

Abs, Stetching

10/1 Bench

Bench:
135x5
165x5
185x5
205x5
235x3

Seated Military:
95x8
115x8
135x8 PR
155x3

Chins:
10 @ BW
25x10
45x8 PR

Abs

Dont know what is up with my bench. It feels like my set-up is not what it used to be. Hopefully the pause benches will restore the lost vigor to my set-up.

Last week of 5/3/1

Yesterday

Deadlift

305 x 5

345 x 3

385 x 3

Squats off pins

315 x 3

345 x 3

365 x 3

Worse than walkouts

Good Mornings

185 x 5 x 2

205 x 6

Shrugs, neutral grip pull ups superset

315 x 8 x 3

BW x 10 x 3

Today

Standing press

95 x 5

115 x 3

135 x 1

Low pin press

165 x 3

145 x 5 x 2

155 x 5

Wide grip pull ups

BW x 15

BW x 10 x 3

Tricep pushdowns

110 x 10

120 x 10

120 x 8 x 2

Biceps biceps biceps

for the bicepxuals

Bench

10/1/10

Foam roller bench

225, 235, 245 x 5

Incline Dumbbell Press

70 x 7

75 x 5

70 x 6

Tricep Pulldown, Biceps, Pullups, Abs, PNF

Deadlift

9/30/10

Deadlift

345 x 3

365 x 2 + 1 fail (I'm blaming this on lack of baby powder, I got stuck at the suit transition on every rep)

Squat off pins

315, 335, 335 x 3

Good Mornings

185 x 5, 5, 5

Shrugs, Abs, PNF

Bench Assist Friday 10-01-10

Pause Bench Press
135 x 3
135 x 3
145 x 3 butt came off completely and half on the last rep
135 x 3

Incline Press
105 x 5
115 x 5
125 x 5, 5

Pull Overs
Chest Supported Rows

and still feeling sick, so i got out of there :(

10-1-10 Bench Accessories

3 Second Pause Bench

135 x 5

155 x 5 x 3

Low Pin Press

175 x 4

175 x 2 + fail

155 x 5

165 x 3

soo tired

Push Press

115 x 5

Triceps Pushdowns

100 x 15

130 x 10

150 x 9

Wide Grip Pull ups

BW x 10 x 2

Curls

80 x 8, 8, 5

Abs

Deadlifts. Thursday, 9-30-10

Deadlifts (belted)
315x3 @ 9
335x2 --> P.R.!!!! (form was bad, kept lifting butt up first, so I did not attempt a 3rd rep but I could definitely hit this for a triple)

Squats Off Pins 3x3
205
215
225

Good Mornings 3x5
115
125
135 --> P.R.!!

Shrug Machine 3x10
3 plates x 10
3.5 plates x 10
3.5 plates x 10

One Arm Rows 3x5 each arm
75 --> P.R.!!!
75
75

Cable Ab Crunches (with pauses)
100x6 --> P.R.!!
100x4
90x6 + 5 second hold

**** Body Weight: 137 lbs ****

--> I'VE GAINED 5 LBS SINCE SCHOOL STARTED IN THESE FIRST 2 WEEKS BACK.

Deadlifts

Deadlift (w/ Centurion suit)

405 x 3 (straps up)

415 x 3

Garrett's 375 x 3 (some hitching, but not bad considering he did 315 last week)

Right side of my lower back was hurting during deadlift warmups but went away when I put the suit on. It was hurting when I tried squats off pins so I skipped those. Left elbow started feeling really tender during goodmornings also. I think my body just needs to get used to all the geared lifting.

Good mornings (belted)

185 x 8

225 x 8, 8

Back raises

BW x 50, 50 for some blood flow in the lower back

Barbell shrugs

315 x 20

365 x 12

405 x 10

Barbell rows (off the ground)

185 x 5

205 x 5

215 x 5

Standing abs

3 sets