July 19, 2013 Lower Body

• Squats: 315*3 340*1 355*1 365*1 (High for year!) 340*1
• BB Split Squats: 185*3 205*2
• Good mornings: 215*2 225*2 235*1 NEW PR!!
• BB Walking Lunges: 170*5 170*5
• Paloffs: 100*10 110*4
• Swiss-Ball Bridges: 5, 4
• Swiss-Ball Lateral Bridges: 3, 2

41 minutes

FINALLY got past 350 without my lower back folding on me. I think the good mornings are having a good effect, plus switching up reps every other week maybe?  Finally.  Threw in split squats after since I like doing them heavy as opposed to with more moderate weight.  The good mornings went well, I prefer them with the medium weight but I want to make sure I'm staying consistent with the theme of the workout.  I'm about 95% certain I've never good morninged that much before, so that's good.   Did some lunges to finish things off, then moved to paloffs.  Finished with some swiss-ball neck work. You can see a video of them here, for some reason the video finder on here couldn't find it.    

June 28, 2013 Lower Body

• Squats: 315*3 325*3 335*2 345*2
• Split Squats: 165*3 185*3
• Rack Hip-Thrusts: 315*4 405*2 425*1
• Power Shrugs: 315*6 405*5
• Hanging Power Cleans: 155*3 185*X-stafished 135*10? 135*13? 135*3 135*3

45 minutes

I need to bring my lower back strength up.  I need better form on my good mornings; and then after I get that down I should move the weight up rapidly.  Right now I only can do about 155 comfortably for a few. Your weight on them should be fairly close to what you squat, so obviously my lower back is the weak link there.  Love the hip-thrusts, but forgot good mornings this session. I did the power shrugs since they're a great patterning movement for hanging power cleans. Then I tried some hanging power cleans and it didn't go well. Was cursing at the top of my lungs and throwing shit, which had the nice effect of making other people clear out from around me and let me workout in peace. Dropped down to 135 and none of the reps really felt right until the last one.  Felt like the bar was floating upwards as I came up onto my toes, and then I just sort of floated below the bar, and my biceps were completely unflexed the whole time.  I think this is so hard for me because I'm used to rowing & deadlifting heavy, and with both of those you're really pulling with all the muscles you use.  Try deadlifting with limp forearms/biceps sometime and tell me how it goes.  I'm just going to pound 135 or so on these until I get it down. 

June 14, 2013 Lower Body

• Split Squats: 165*3 195*3 225*1
• Squats: 315*2 335*1 345*X - back folded
• Walking Lunges: 170*7 170*5
• Rack Hip-Thrusts: 275*3 315*4 365*3
• Good-Mornings: 135*10 
• Plank Sled-Drags: 70*1

42 minutes

Meh.  I think split squats are getting heavy enough to be effecting me by the time I get to squats, I'll see how it goes next week or something.  On the rack hip-thrusts I need to check my ego and make sure I'm actually using my glutes/hams and not just using my back to move the weight. I don't think I was here, but want to be sure.   Did the good mornings at the end because I was pissed about my back folding up. May be time to start doing rack-squats again from the bottom position. Ended with sled drags from a plank position, always welcome.  Session was ok I guess, kind of tired of not progressing on squats no matter what I do, and nothing helping strengthen my lower back so I don't get folded over on them.  Just kind of all feels pointless. 

June 7, 2013 Lower Body

• Split Squats: 155*3 175*3 215*3
• Squats: 315*2 335*1 315*1
• Walking Lunges: 170*7 170*5
• Rack Hip-Thrusts: 225*4 245*4 275*3 315*3
• P.U.P.P.: 1:00

41 minutes

Still feeling a bit weak from the food poisoning. Really enjoyed the hip thrusts. Here is a link to an article about them. Going to start at 275 next week. The hold at the top really focuses on the glutes.  Here's a video from the article: 

May 24, 2013 Lower Body

• BB Split Squats: 155*3 175*3 215*3
• Squats: 315*3 335*2 355*1
• Walking Lunges: 160*8 170*7
• Goodmornings: 155*5 175*5 195*4
• Straight-Leg Cable Kickbacks: 110*7 120*5
• Ab-Wheel: 10, 10

39 minutes

Good session, tweaked weights on splits squats, want to keep hammering on them.  Walking lunges I continue to put weight on.  Everything else went well, quick session, I really just blow through the sets.  I'm soaked after these workouts, and I don't even really sweat that much in general.   And now I'm off til early June!  Hope you all have a nice week!

May 17, 2013 Lower Body

• Split Squats: 165*3 185*3 205*3 225*3
• Squats: 315*2 345*1 365*X How the f*ck did I not get that? 
• Walking Lunges: 150*8 160*7
• Good Mornings: 165*4 180*4 190*3
• Straight Leg Cable Kickbacks: 100*10 120*6
• Ab-Wheel: 12, 10

40 minutes!

Lower back spasmed a bit on 225 for split squats. Somehow I was hungry for this workout.  No clue how I missed 365 on squats.  Will lower weight on good-mornings a tad on the last two sets. 

May 10, 2013 Lower Body

• Split Squats: 135*3 165*3 185*3 205*3
• Squats: 315*2 340*1 350*1
• Walking Lunges: 140*8 150*7
• Good Mornings: 135*5 160*4 180*3
• Paloffs: 100*10 110*5

38 minutes!

Wanted to try doing split squats first.  Definitely preferred that.  It doesn't tire you out much for subsequent bilateral work since it's so light, in relative terms.  I actually felt better squatting after doing the split squats.  Walking lunges are always a blast as well.  Did some good mornings, progressing slowly on them as I build up more lower back strength, then did paloffs.  I'm not sure if it's because I did split squats first, or what it is, but I'm positive that my lower back felt much stronger this week.  Maybe it's psychological, but I'm going to keep doing the good  mornings, and the split squats first.  BLEW threw the session, only 38 minutes. Felt great!  There are many ways to make progress; lift more weight, lift a weight for more repetitions, lift it faster, increase time under tension, or decrease rest time.  Definitely did the latter here.  Felt great

March 15 2013 ides of March Lower Body

• Squats cluster set: 335*1,1,1,1,1,1,1 - ab cramp??
• BB Pin Squats: 225*4
• Split Squats: 135*5 185*3
• Cable straight-leg kickbacks: 100*7 120*4
• WSARC: 70*10

40 minutes

Didn't know individual heads of your abdominus rectus could cramp, but sure enough, the upper right head seized up on the 8th rep of the cluster set and I had to abort it.  Really odd.  Was kind of ginger with the rest of the workout; it had cramped so hard I was actually pulled down and to my right a little bit when it seized up.   I think the snatch-grip rack pulls were effecting my back musculature's ability to support the load here, I smoked 315 last week for a cluster, but from rep 1 here it was tough, it felt like I was going to fold over, and I could tell my back wasn't entirely up to the task. Hence the load getting dumped on my abs and the cramp.  Will try another cluster at 335 next week. 

March 1, 2013 Lower Body

• Squats: 300*3 315*3 335*3 355*1
• Romanian Deadlifts: 315*3 335*3 365*3
• Split Squats: 135*5 185*3
• Straight-Leg Cable Kickbacks: 80*10 100*6

46 minutes

Was absolutely drenched after this one. Not used to squatting heavy after the last few months.  The odd thing is I don't feel like the higher rep stuff effected my subsequent higher weight efforts on other exercises, but I definitely felt them on squats. Did some Romanian deadlifts after, I can never tell if I'm engaging my hamstrings enough on them...and then about 3 hours later they're still trying to cramp up on me.  Split squats went well, I never know what I'm going to get with them, some days they're easy, other times it's tough sledding. Finished with some cable kickbacks, really enjoy these, the return portion where the leg goes back to the starting position seems to be the key, doing it in a controlled manner. 

February 15, 2013 Lower Body

• Squats: 300*10 10 Rep Record! 250*10
• Pin Squats: 280*1 280*1
• Split Squats: 165*3 185*3
• Cable Straight Leg Kickbacks: 70*10

47 minutes

GOT IT!  Did a couple warmup sets then just went straight for the 300.  I don't believe I could've even gotten 301 for 10 here, I have no doubt this was my absolute max.  I almost stopped at 7 because I thought I was going to die, just absolutely grinded/gutted out the last 3 reps.  Then fell down and laid on the floor for several minutes. Put 250 on the bar did that, and was done with squatting for the day.  Could barely do split squats my legs/glutes were so exhausted.  Feels great, and hit my first goal of this bulk, Monday I go for 250*10 on bench, then Tuesday is the big one; 405*10 on deadlifts. 

February 8, 2013 Lower Body, Snowpocalypse

• Squats: 280*10 290*10
• Pin Squats: 275*2 285*1
• Split Squats: 135*5 185*5
• Straight-Leg Cable Kickbacks: 60*10 70*10

45 minutes

Terrible storm is bearing down on New England, it was already starting to snow when I went, much earlier than usual, around 11:30AM.  Wasn't sure if it would throw me off.  I liked to have more calories in me before working out, but this turned out ok.  I truncated the 3 sets of squats to 2.  So the 280 was hard, but the 290 almost killed me I think.  Was laying on the floor afterward for about 4 minutes.  I go for 300 this coming week. I'm thinking I may lead off with 300, or go 280-300.  On split squats I did better this week; I brought my body closer to the bench behind me instead of reaching back 2.5' with my leg. Works much better.  

February 1, 2013 Lower BOdy

• Squats: 270*10 280*10 290*8
• Pin Squats: 275*2 285*1
• Split Squats: 135*5 185*1
• Straight-Leg Kickbacks: 50*10 60*10
• Paloffs: 110*10

46 minutes

280 & 290 on squats absolutely decimated me.  I think I'm going to start having my 2nd set of squatting as the heaviest set.   By the time I get to the third set I'm already pretty beat.  Next week I'll try 280-290-270 I think.  I was exhausted after these 3 sets, I think I took about 6 minutes after the 2nd set.  On split squats I really didn't have much left in the tank at that point, just did a rep with 185 and called it a day on those.  I'm liking kickbacks a lot more as I get used to them.  Finished with paloffs; would have done two sets but I was beat!

January 25, 2013 Lower Body

• Squats: 260*10 270*10 280*10
• Pin Squats: 270*2 280*1
• BB Split Squats: 135*5 185*3
• Straight-Leg Kickbacks: 30*10 40*10
• Paloffs: 100*10 110*10

44 minutes

The squats at 280 lbs. beat the heck out of me.  Went heavy on pin squats, and split squats as well. Could barely get up from bottom on the 185 split squats.  Going to up the kick back & paloff weights next week; getting the hang of the kickbacks is nice, definitely a nice glute/ham builder. 

January 18, 2013 Lower Body

• Squats: 250*10 260*10 270*10
• Pin Squats: 260*3 270*2
• BB Split Squats: 105*10 125*10
• Straight-Leg Kickbacks: 20*10 30*10
• Paloffs: 100*10 110*10

45 minutes

Good session, the weights keep climbing  on the 10 rep maxes.  The straight-leg kickbacks take a while to get used to, I need to make sure I'm staying balanced on them and not leaning to one side or the other.  Finished with paloffs, the 110 is about as high as I can go for 10 reps rigth now, was about to fall over after them.  

January 11, 2013 Lower Body

• Squats: 245*10 255*10 265*10
• Pin Squats: 255*3 265*3
• BB Split Squats: 95*10 115*10
• Wide-Stance Anti-Rotational Chops: 50*10
• Battling Rope-Rope Slam S.S.: 30-10 42-10

42 minutes

Much better with 3 sets of squats instead of 4.  I was still beat after the workout, but the rest of the workout itself wasn't as impeded as the last couple weeks.  Numbers everywhere went up.  Definitely like that.  250-260-270 next week on squats.  

January 4, 2013 Lower Body

• Squats: 240*10 250*10 260*10 270*6
• Pin Squats: 255*3 265*2
• BB Split Squats: 95*9 115*10
• Straight-Leg kickbacks: 15*10 15*10
• Paloffs: 100*10 110*10

45 minutes

Well, I'm posting this on Tuesday the 8th...my ass/hamstrings/quads are finally recovered mostly.  I'm thinking maybe 3 sets of 8-10 on the squats may be more appropriate for the next couple weeks, until I'm used to the volume.  Because honestly I can barely walk the rest of the day here, and then for the next two days I'm stiff, sore, and slow no matter how much I try and stretch out.   Maybe 245-255-265 next week.  Split squats I need to start doing outside the squat rack because I keep banging the weight on the side of it when dipping down.  Other than that they went well.  Straight-leg kickbacks I posted a video of below. I do them standing up leaning against the column of the cable station though.  Added weight on to the paloffs, felt good.   Also of note, I feel like the pin squats are definitely helping me at the bottom of the regular squats, that start from the bottom with no momentum really has been a boon to regular squats.  

December 28, 2012 Lower Body

• Squats: 225*10 235*10 245*10 255*10....and I'm toast.
• Pin Squats: 255*3 265*2
• BB Split Squats: 95*5-quads done 95*10
• Good Mornings: 95*4 -quads gave out, move these to DL Day
• Paloffs: 90*10 100*10
• Sauna: 212 degrees*17 minutes

45 minutes

Whelp let me take you through my thoughts on those 4 sets of squats.  225: Oh this isn't so bad.  235: Kinda getting tired. 245: ugh  255: I think I might vomit.  I did 40 reps of squats here, I think in the last 4 weeks I haven't done that many combined.  Definitely going to take some getting used to.  I notice that during the workout my quads are toasted, but the day after it's my ass & hamstrings that feel the brunt of the soreness.  Pin squats went well, actually added a rep on 255.  On the split squats I did 5 that first set and needed to take a break, came back about 3 minutes later and got the 10 reps there.  Tried good mornings but my quads just couldn't support me, even though they're not the mover on the weight at all, they were just done.  Moving those to deadlift day after the deadlifts & o-lifting.  Upped weight on paloffs, that went well.  Jumped in the sauna after to try and stay loose.  

December 14, 2012 Lower Body

• Squats: 250*5 300*5 315*3+X  325*2
• Pin Squats: 245*4 255*3
• BB Bulgarian Split Squats: 135*4 135*5
• Reverse Hypers: 80*2-piroformis 80*5
• Paloffs: 80*7 90*6
• 28kg KB swings: 30

Squatting went well, 3rd set I narrowly missed a 4th at 315. I think next week I'll do 3 regular sets and then just see how high I can get on singles.  Pin squats went well, added more weight.  Tried bb bulgarian splits, figured it'd be easy, almost tipped over 3 times on that first set. Second set went better on both legs, but I wanted to leave the weight low so I can get used to it.  Didn't warm up at all, will next week with the bar, and then 135, and then toss some more weight on, see if I can get 185 at all.  Found another exercise that my piriformis still aches on; weighted reverse hypers. If I do a hold at the top it's not so bad, but a regular version of the movement kills me.  Going to up the weight next week on paloffs.