September 7, 2012 Lower Body

• Low Box Squats: 255*5 275*3 300*1
• Hanging Power Snatches: 95*3 135*3 145*2
• 1.5 Pullups: 7
• P.U.P.P.: 1:00, 0:50

About 90% back to normal; back & hips are still a bit sore when doing the box squats, otherwise I feel fine, will start regular squatting again next week, we'll see how that goes!

August 23, 2012 Lower / Upper

• Low Box Squat / Pullup Superset: 255*5-80*3 265*5-80*3  275*3-80*3 sore from sprints
• Incline Bench Press: 250*3 240*3 230*3
• Hanging Power Snatch: 95*3 135*3 145*2

Wow...not putting squatting the day after sprints ever again.  Hamstrings,etc. were completely exhausted.  I liked super-setting though with the pullups.  Did some Incline Bench after, haven't done it in a few weeks, numbers should be back up next week.  Also getting back into the olympic lifts as well. Took it easy here, didn't want to torque back / piriformis.  Everything went fine though, didn't feel a thing.  

August 10, 2012 Lower

• Low Box Squats: 245*5 255*5 265*5 275*3
• Pullups: 80*3 80*3 80*3 80*2
• Ab-Wheel: 10, 10

Alright, feeling a little better today, about 50% better than I did right afterward on Tuesday after the deadlifting.  Didn't workout yesterday since I had an optometrist appointment...and of course got stuck on the turnpike when they shut it down for an accident. Sitting for 2 straight hours, definitely not good times for my back.  So anyway, I've learned my lesson, definitely NOT deadlifting again for a few weeks at least, and when I go back it's going to be light and working up gradually again.  In the meantime I'm going full-out on everything else as long as it doesn't hurt me.  Was cautious here, but I felt fine during the workout so I'm going to proceed as normal for all other workouts coming up.   I really feel like my hamstrings are responding to the low box squatting. I'm getting better at not leaning back on the box before firing back up.   Afterward my back was in pretty bad pain when everything tensed back up, I've got to find a way to keep everything loose. 

August 3, 2012 Lower

• Low Box Squats: 255*5 275*5 300*3
• Hanging Power Snatches: 135*5 145*3 155*3 135*3
• Wide-Stance Anti-Rotational Chops: 60*10
• Bird-Dogs: 10, 10

Good session, still focusing on trying to use more hamstrings on the low box squats.  Lower left back still feeling a little tweaked but much much better.  Bird-Dogs and ab-work felt fine, whereas a couple days ago it would've been uncomfortable. 

July 27, 2012 Lower

• Low Box Squats: 255*5 275*5 300*3 315*1
• Hanging Power Snatch: 135*1 155*2 135*5
• Pullups: 75*3 75*3 75*3 75*3
• Paloffs: 60*10 70*10

Loving low box squats still.  Going to cycle back to regular squats either this coming week, or the week after.  I didn't warm up enough on the power snatches, really didn't do myself any favors, and as such the weight was harder to work with.  Did pullups today since I missed yesterdays workout for a regularly scheduled optometrist's appointment.  They went very well actually.  Someday I may move to a deadlift/bench day and a squat/pullup day.  

July 20, 2012 Lower

• Low Box Squats: 255*5 290*4 320*1
• Hanging Power Snatches: 150*3 160*3 165*X

Well now..the squats were exceedingly difficult, really focused on controlled descent.  Took a lot out of me, didn't have much pop on the snatches.  Although 160 was pretty easy this time; I think if I hadn't been drained from the box squats I would've had 165 for a couple. 

July 13, 2012 Lower Body

• Low Box Squats: 245*5 265*5 290*4 310*3
• Hanging Power Snatch: 150*3 160*2 140*5
• DB Goblet Walk: 110*1:15
• KB Inverted Waiter Walk: 8kg*0:30
• Wide-Stance Anti-Rotational Chops: 50*10

That went well.  Upped weights on all sets of low box squatting and still managed to get extra reps on the final one.  I stretched my calves thoroughly before this, I feel like it was easier to keep good form and not be pulled forward off my heels since they were looser. Power snatches went well.  Punished myself for only getting 160 for a double by doing 5 at 140.  Haven't done goblet walk in a couple weeks so I tried again, and set a new time record for myself.  Usually I don't get the positive effect of taking time off from an exercise and coming back stronger as everyone else seems to, but maybe that happened here.  Tried some waiter walks holding a kb upside down by its handle.  Not sure if it did anything.

July 6, 2012 Lower Body

• Low Box Squats: 235*5 255*5 280*5 305*1
• Hanging Power Snatch: 145*3 155*3 165*X

Really enjoy low box squats; the box I'm using gets me to about 1.5-2" above olympic depth.  Having that pause on the bottom too has really helped me get out of the parallel or sub-parallel position on them, should help with regular squats when I go back to them in a couple weeks.  Hanging power snatches went well, up to the 165.  I got 155 EASILY.  I should've gotten 165. Tried 3 times never got close.  Lost one actually crashed down onto my neck, pushed me over and forced me to do a good morning out.  Neck hurts.  Not good times.  No idea why 165 is proving so hard for me; I think it's psychological, it just feels so much heavier than 155, and my grip starts to feel less secure by the time I get to those higher weights as well. 

June 29, 2012 Lower

• Low Box Squats: 225*5 250*5 275*4 300*2 315*hit safety bars.
• Hanging Power Snatch: 140*3 150*3 160*3

Decided to lower the box since I've been doing medium box squats.  Went well.  I'm about 3" below parallel on the low box.  Would've had 315, but I had moved the bars up one spot on the rack before doing that set, set them too high.  Such is life.  Snatches went well.   

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 23, 2011 Lower Body

• BB Squats: 275*3 300*3 315*3 330*2
• BB Front Squats: 225*2 235*1 255*1
• Low Box Squats: 255*3 275*2 300*1
• Ab Wheel: 10, 8
• 28kg KB Plank Drag: 1

Elitefts  had a great article today about setting up for the squat and I realized I'm not breathing correctly during them.  Tried it today properly and felt much stronger.  We'll see how it goes.  Front squats went good.  Also got back to box squatting!  Usually do them off the medium box which puts me 1" above parallel, did them on the low box today which puts me about 3" below parallel.  Holy cow the contraction my hamstrings had to pull to get me off that box was ridiculous.   Also after this was over I noticed in the locker room that I have two more abs above what I thought were my top two. I've seen them before back when I was like 165 lbs, but I haven't seen them in years.