March 26, 2013 Lower Body

• Deadlifts: 365*1 405*1 425*1
• Power Snatch: 135*1 
• Hanging Power Snatch: 145*1 155*1
• Power Cleans: 155*1 175*1 195*1 205*1
• High Pull: 215*1
• Hip-Thrusts: 135*9 185*10 225*10
• Ab-Wheel: 15

45 minutes

Kept it light on the deadlifts, did some off the floor o-lifting, because I never do and wanted to change it up.  The high pull was supposed to be a power clean but I didn't get it up fast enough so it ended p being a high pull.  Did some hip-thrusts after, did NOT need to start that light, but my piriformis/medius were sending electric shocks down the back of my left leg at first on them.  First 2 sets were brutal, by the third it had quieted down. I think I need to do the stuff that hurts more often to get it better.   Finished with some ab wheel.  Had a lot of fun here.  May try more off the floor o-lifts, maybe even non-power versions of them in the coming weeks. 

August 2, 2011 Lower Body

• BB Squats: 275*3 305*3 315*1 325*X..wtf?
• BB Front Squats: 205*3 225*3 245*2
• Double Mini-Banded Hip Thrusters: 12, 13, 12
• Pullup Iso-Hold: 6 seconds, 14 seconds
• KB Plank Drag: 28kg*1
• Ab Wheel: 8,9

Felt like a really good session.  Plus I GOT A NEW JOB!!! I can't wait, it's such a relief.  But I digress, getting back to low rep squats here, I did them in the cage instead of the squat rack. I do NOT like doing them in the cage, I can never tell if I'm low enough so I stop too high, then start dropping again, but I've killed all my  momentum by then, as on the 325 attempt here. Back to the squat rack next week.  Front squats went great, added reps on last 2 sets.   Added in hip thrusters with the bands here, I think I need stronger bands though.  I'll post a video of me doing them.  The pullup iso-holds are no joke....I'll post a vid of them at the end here, that isn't me doing them, it's from a great T-Nation article on pullups that I read yesterday. I highly recommend it.  On my  first attempt of the iso-holds my middle back cramped & charlie horsed. Not like one of the muscles..all of them.   Got back to doing plank drags, finished with some ab wheel. Also, either the front squats or iso holds gave me some weird bruising on my biceps. Posted a pic at the end here.