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

Squats. Monday, 10-11-10.

**** RAN 1.5 MILES IN THE MORNING ****

Back Squats 3x5 (belted)
185
205
225x4 --> P.R.!!!!
-> need to improve squat form though. I'm caving in coming out of the hole. Terence suggested possibly placing the bar higher on my back so I am going to try that.

Box Squats 5x3 (no belt)
135
155
165
175
185 --> P.R.!!!

Zercher Squats 4x8
135
165
165
165

Squat

Squat (suit on, straps down, knees wrapped)

325 x 5

335 x 5

345 x 5

Some reps were high, some reps were parallel.

Band lightened squats (straps down w/ greens)

405 x 3

425 x 3

455 x 3

Zercher squats

185 x 8

225 x 5, 5

Finished with plyos, abs, and PNF

10-11-10 Squat

Right hip is still hurting so I took ibuprofen.

Squat

275 x 5 @ 8

295 x 5 @ 8

315 x 5 @ 8.5

Box Squat

235 x 5

255 x 5

265 x 5

Zurcher Squats

135 x 8

165 x 8

185 x 8

Abs

10.11.10--Squat

Back Squat:
165x5
185x5
205x2+balance fail

Box Squats:
165x5
155x5

Front Squats:
95x5x2

Squat Day 10/11/2010

Squat (w/ knee wraps)

335 x 5

345 x 5

355 x 5

Band Lightened Squats (w/ greens)

455 x 3

475 x 3

475 x 3

455 x 3

Front Squats (unbelted)

225 x 6

225 x 6

235 x 6

235 x 6

Superset - Box Jumps and Transversus

3 sets each

Pee-niff

Apparently I was supposed to bring my suit today. Oh well. I still have next week and the week after. It was hard for me to hit depth on squats with the knee wraps but I hit depth every time on the last set.

10/11 Columbus Day Squat

Squat:
135x8
185x5
225x3
275x3
315x5 PR
225x8x3

Kettlebell Swings and Broad Jumps to finish.

Just some bare basics type of training today. Didnt feel like box or front squatting so I just did a few back-off sets. Felt pretty good.

Squat

Had to train at 4 today, I'm in a movie for my class 7-9:( waited for a rack for 35 minutes.

Squat worked up to
365x1
405x5 @ 9
405x5 @ 8.5
405x5 @ 9

Front squat
225x5x5

BW GHR
3x10

Heavy weighted sit-ups
3x10

Had to cut it short to get stuff done

GPP and Cardio. Weekend 10/09-10/10

Saturday

GPP consisted of throwing 16 lb medicine balls against the wall (using legs and core strength with a hip twist to throw), 100-200m jog/sprints with 25lb kettle bells in each hand, more 16 lb medicine ball throwing, stair sprints up stadium with 35 lb kettle bells ine ach hand

Sunday

Exercise Bike: 5 minute warm up, 25 minute cardio @ effort level 8, 5 minute cool down

Weigh-In on Sunday at 6:30pm with only 1 meal (brunch) under my belt and before dinner ... Body Weight @ 132 lbs even !!!

Starting to get forgetful

Thursday

Deadlift

391 x 1 x 2

404 x f

Good news: 390 feels like toy weight

Bad news: 400 does not

Locked my left knee out way too early

Squats Off Pins

335 x 3

385 x 5

385 x 1+f

Gassed

Shrugs

315 x 10 x 2

405 x 10 x 2

Bent Over Rows

Abs, pull ups superset

Friday

Pause bench (3 sec)

145 x 3

155 x 3

165 x 3 x 2

Seated pin press

105 x 5

115 x 3

115 x 5

Dips, chin ups superset

BW x 15 x 3

BW x 12 x 3

Guess which is which

Bench assistance

3 Sec Pause Bench
225x5
245x3x5
Dropset
185x10

DB bench
100's
x6,6,6,6 weak.

Tricep pushdown
3x10

my elbows really hurt..

Chinup
SS
Hammer curls
3x10x10

did sandbag/plate loading for GPP

Bench Assist Saturday 10-09-10

Bench off Low Pins
135 x 5,5,5
140 x 5
145 x 5

Push Press
115 x 5
135 x 3 + fail
135 x 3 + fail
125 x 4 + fail
115 x 8
115 x 8

Tricep Extentions/Lat Pulldowns
Bicep Curls

GPP.....nauseous....

Body Weight : 163lbs

Bench Assistance

Pin Presses:
225 x 5
255 x 5
275 x 5 @ 10 (PR)
265 x 5 @ 10

Push Press:
185 x 5
205 x 5
215 x 5

Felt solid on these today.

Supersetted cable tricps (stack x 15-20) with cable rows.

Finished with some incline bicep curls.

Then did GPP for an hour

Bench Day 10/8/2010

Foam Bench

225 x 3

235 x 3

245 x 3

255 x 3

265 x 3

Incline Bench

185 x 5

185 x 5

185 x 4

185 x 4

Had to stop at 4 reps. Elbows were killing me.

Dumbbell Pull Overs

90lbs x 10

90lbs x 10

90lbs x 10

Bent Over Rows

185 x 6

205 x 6

225 x 6

Bicep Curls

4 sets of 10 with preset bar at 90lbs

Ab Wheel

Bench Assistance. Friday, 10/8/10

Extra Long Pause Bench 5x3
135
135
135
135
135

Shoulder Pin Press
75x5 @ 8
85x4 @ 10
75x6 @ 10

Tricep Pushdowns
60x20
60x20
60x25

Weighted Pullups 3x5
BW + 35 x 5
BW + 35 x 5
BW + 35 x 5

Hammer Curls
25s x 15
25s x 10
25s x 10 + fail

Medicine Ball Throws (Core)
3 sets till failure

PNF Stretching

**** WEIGH-IN: BODY WEIGHT @ 136 LBS ****

350 Raw Deadlift at Bodyweight 135. Thursday, 10/7/10

**** RAN 2.25 MILES THIS MORNING WITH A STRONG FINISH ON THE TRACK ****

Deadlifts (belted)
1 heavy single at 350 --> P.R.!!!
-> I was not nearly hydrated enough. Need to drink more water throughout day.
I want to pull 365 at the November meet.

Squats off Pins 4x5 (no belt)
185
205
225
225

Good Mornings 4x5
135
135
135
135

Barbell Shrugs 4x5
315
315
315
315

Bent-Over Rows
95x10
115x8
115x8
115x8

PNF Stretching

10/7&8 Squat & Bench

10/7

Squat:
135x5
185x5
225x3
275x3
315x1
265x5

Lazy squat day. Will do more work on Monday.

10/8

Bench:
135x10
165x8
185x5
205x3
225x5

Seated Military:
95x8
115x8
135x8
145x6 PR

Chins:
10 @ BW
25x10, 10, 6

Face Pulls, Pushups, Abs to finish

After just one reverse grip session, my bench felt revitalized. It's amazing how rapidly my setup improves with the addition of just one lift.

10.8.10--Bench Accessories

Bench Off Low Pins 1" above chest (weak point training)

135x5

135x2+f
135x3

Push Press

95x5x3
105x3

Curls

40 x 10
50x10x2

Triceps Dumbbell Extension Overhead

12sx15xeach arm
15x8xeach arm

LSAT tomorrow. Going for a PR

10-8-10 Bench Accessories

Bench Off Low Pins 1" above chest

165 x 5 x 2

175 x 3

Push Press

125 x 3,4,4

Curls

70 x 10,10,8

Triceps Dumbbell Extension Overhead

22.5's x 10 x 2

10-7-10 Deadlift

Deadlift

391 x 1 @ 9

425 x fail, couldn't break off ground

414 x 1 @ 10 PR I dropped this weight as I locked it out. I definitely got the lift in, but I lost balance and it would have been red lighted for dropping it.

Squats Off Pins (lower this time)

335 x 3

385 x 5

385 x 4 unbelted because I forgot

Shrugs

315 x 10

405 x 10 x 2 with straps

Bent Over Rows

90 x 10

155 x 8 x 2

195 x 8

Abs