May 21, 2013 Lower Body

• Deadlift: 405*1 435*1 455*1 480*1 500*1
• Hanging Power Snatches: 135*3 145*2 150*X-gassed 135*3
• Hanging Power Cleans: 155*2 165*3 180*2 190*1
• Lateral Battling Ropes: 37, 50
• P.U.P.P.: 1:00

42 minutes

Pulled 500 again. It was the ugliest rep in recorded history, but I got it. Was beat after that though rest of workout.  

January 5, 2012 Lower / Light

• Medium Box Squats: 275*6 315*7 355*5 375*3
• Hanging Power Snatches: 100*3 120*3 140*3 150*3 160*3
• Lateral Battling Ropes: 40, 40

Doing box squats for a few weeks since I'm not doing well driving through my heels on regular squats.  It's odd but when I was warming up for the box squats with 225 I felt it almost entirely on my quad.  As I bumped the weight up more though I realized that I had to drive through my posterior chain or I wasn't getting off the box. Felt good.  I also have a bunch of videos from this, for form checks on the box squats & power snatches.  I'm just waiting for youtube to process them.  I got 160 for 3 this week on the snatches, I fired them off pretty easily.  Put 170 on the bar, stepped out and realized I was way too tired at that point.  Finished with some lateral battling ropes since I enjoy that type of thing. 




Here, watch some videos: 

Warming up with 275 on box squats

The 315 set:

95 lbs. snatch:

145 lbs. snatch:

August 30, 2011 Lower Body

• BB Squats: 380*3 305*3 320*3 335*1 335*1
• Low Box Squats: 275*3 300*X On wrong rack..
• Front Squats: 225*2 235*2 255*1
• Double Mini-Banded Hypers: 13, 13
• 8 KG KB Plank Transfers:3
• Lateral Battling Ropes: 33, 25

I need to put everything together on squats, this time I feel like my breathing wasn't good and it cost me more reps, need to focus on that.   On the box squats I was not in the proper rack, I was in one of those racks that has pins that come out further the lower you get, really messed up form.  Rest of workout went good.  The hypers were innnnnntense.  Going to post a video next time I do them.  I actually feel good today after doing them.  

August 18, 2011 Upper Body

• BB Incline Bench: 245*3 245*3 235*3
• Pullups: 60*4 60*3 60*3 60*3
• Standing Press: 145*3 155*3 165*2
• Neutral Grip Pullups: 11, 7
• Pullup Iso-Hold: 23 seconds
• Lateral Battling Roeps: 30, 30, 25

Thoroughly enjoying adding weight on to my pullups here. Not sure why I waited so long.  I wouldn't go in and bench the same every week and expect to get bigger/stronger yet for some reason I always did that with pullups.  I can't wait til my next mass phase so I can start adding on more to my standing press.  Finished with some lateral battling ropes.  

July 26, 2011 Lower/Light

• BB Squats: 275*9 285*5 295*3 315*1
• BB Front Squats: 205*3 225*2 245*1
• Lateral Battling Ropes: 25, 20, 30

Decent day.  I'm feeling fuller during workouts on account of the rice, so hopefully it's giving me energy when I work out.  Little disappointed with the squat numbers.  Wanted an extra rep on each of the first 3 sets.  Honestly I miss heavy squatting, I think I may go back to that next week.  I have some videos for everyone.  First is a warmup set on squats with 225, I took this more as a form check:

Next I have a couple of Front Squat videos.  The first is from the side, and the other is from the back, I think I may be flaring my knees too much on these, need to focus more on my drive when doing them and pushing through the floor while holding my knees in.

 
Finally here's some lateral battling ropes, this was my final set I believe.  Completely exhausted at this point.