October 7, 2014 Lower

• Sumo Squats: 315*1 340*1 365*1 385*X<--breathing wrong, almost blacked out 
• Squats from Pins: 315*1
• Front Squats: 250*1 265*1 285*1
• BB Bulgarian Split Squats: 135*2..meh
• BB Lunges: 135*4
• Dead Bugs: 10, 10

Good times. Messed up breathing on 385 attempt, lucky I didn't black out. Decided to throw some split stance stuff in...it was ok I guess. I'm never entirely comfortable with those exercises for some reason. 

July 8, 2014 Lower

• Pin Squats: 225*2 275*1 300*1 315*1 335*1 NEW PR!!
• Front Squats: 250*1 275*1 285*1
• Good Mornings: 225*1 250*1 275*1
• Dead Bugs: 8,8

Going to work some on the bottom of the squat, and rotate pin squats in.  I shouldn't be maxing every week on squats, I don't do it with benching, and I'm just fine, no need to do it here either.  

June 10, 2014 Lower Body

• Squats; 315*4 350*2 365*1,X 
• Pin Squats: 315*1
• Squats: 385*1 315*2
• Front Squats: 225*2 250*1 275*1
• Good Mornings: 225*2 250*1
• PUPP: 1:00, 1:02

Got buried going for 2nd rep on 365, reset everything and hit 385.  Front squats went well, as did good mornings. Avoiding dead-bugs for a couple weeks while I let lower groin/hernia/whatever hopefully heal.  I have other core-stuff I can do for the next fortnight or so, threw in PUPP here. 

April 29, 2014 Lower / Heavy

• Squats: 315*2 355*1 385*1 405*X
• Pin Squats: 315*1
• Squats: 405*1
• Front Squats: 225*2 245*2 265*1 275*1 295*1
• Good Mornings: 225*1 250*1 265*1
• Hip-Thrust: 135*4 225*3 275*2
• Dead Bugs: 8, 7

I was pissed I missed 405, pin squatted 315 up, and put a 45 back on each side and got it.  Went heavy on front squats and good mornings as well.  Putting more weigh on the hip thrusts. Really enjoying dead bugs. Shoulder feels much better.  

January 20, 2014 Lower / Heavy

• Squats: 365*1 385*1 410*X - can't believe I missed that
• Rack Squats: 315*1
• Front Squats: 265*1 285*1 300*1
• Good Mornings: 250*1 275*1 285*1 NEW PR!!
• Reverse Hypers: 25*10 25*10

35 minutes

Can't believe I missed 410. I was halfway up and just got completely stuck.  I've NEVER missed a rep on squatting that I got that far up.  F bombs dropped all over the place after that.  Rest of session went fine; the 300 on front squats wasn't as clean as I'd have liked it. But I got a PR on good mornings; I think I was still running on fury from missing the 410 on squats still at that point; I had to do something. Good stuff

November 25, 2013 Lower / Heavy

• Squats: 315*2 345*1 365*1 375*1
• Front Squats: 225*2 245*1 265*1 285*1 300*fell on my ass
• Pin Squats: 275*1
• Good Mornings: 225*2 245*1 260*1 270*1 PR? NEW PR!!
• Lying Leg Curl: 90*6 130*1 100*4

44 minutes

IT bands were RIDICULOUSLY tight for some reason.  It felt like they were on the verge of cramping, on the squats & front squats it was like they were about to snap. I kept stretching, foam rolling, etc.  They'd be fine, then as soon as I went for my next set I could literally feel them 'balling up' into knots or whatever.  Very odd.  On the 300 attempt for front squats I got down to the bottom then just fell on my butt, had safety bars in place on the cage so no harm done.  Set a new PR on good mornings!  Kept pretty good form I think too; I need to get a video or two of me doing them though so I can see what I need to improve, if anything.  Threw some lying leg curl in here, since hamstrings are something I'd like to emphasize this bulk as well. 

September 9, 2013 Lower Body / Heavy

• Squats: 315*1 340*1 355*1 370*1 380*X-juuust missed 1/2 way up
• Pin Squats: 315*1 PR? Yup. NEW PR!!
• Front Squats: 225*1 250*1 275*1-yup 285*X-nope. Quads are done for the day
• Good Mornings: 205*1 215*1 230*1 GREAT FORM here
• 28kg KB Swings: 30
• Side-Planks: 0:30

37 minutes

TORE through this workout. Really happy, just missed 380. Kind of pissed I didn't try harder, think I gave up to soon. Doing great taking big air before I drop, and getting to the bottom of the squat quicker and more explosively.   After I failed on the 380, I peeled the excess plates off and left the 3 wheels on each side, and inadvertently set a pin squat PR for myself.  Front squats I'm increasing the loads on as well. My record there is only 300, so I'm right in range.  Good mornings, I nailed the form, again taking a big breath beforehand helps with bracing my abs.  Did great.  Finished with some KB swings because I couldn't do kickbacks on account of being unable to find the ankle strap.  Ended session with side-planks.  As always stretched after, and foam rolled. 

June 21, 2013 Lower Body

• Squats: 275*3 315*2 330*1 340*1 350*1 360*1 370*1/2
• Squats from Pins: 275*2 290*1
• Rack Hip-Thrusts: 315*3 365*3 405*2
• Good Mornings: 135*5 150*5
• Straight Leg cable kickbacks: 110*5
• WSARC: 60*10

Good session, wanted to see how high I could squat currently, without my back folding up.  Didn't quite hit depth on 370.  I need to figure out how to do good mornings better, because if everything in your lower back / abs / core are as strong as they should be, you should be good morning..ing pretty close to what you squat. Loving rack hip thrusts. 

April 26, 2013 Lower Body

• Squats: 315*1 335*1 355*1 365*X-lower back folded
• Pin Squats: 275*2 300*1 NEW PR!!
• Bulgarian Split Squats: 185*2 195*1
• Split-Stance RDLs: 135*4 155*4 175*4
• Paloffs: 100*10 110*7
• Sled-Push: 135*4

45 minutes

On squats my legs/posterior chain didn't fail, lower back can't support that much weight, need to bring it up somehow.  Maybe good-mornings? I'll have to figure something out.  Pin squats hit 300 finally. Felt good.  Next did some bulgarian split squats, but what I was really waiting for was Split-Stance RDLs.  REALLY felt these in the belly of my hamstrings. I thought the 135 would be a light warmup, instead it ended up being my first working set.  Crazy good beating of my hamstrings on these.  Couldn't do walking lunges after, no way was I going to be able to go knee to ground and get up after the RDLs. Finished with paloffs, then some sled pushes and was gassed. 

April 5, 2013 Lower Body

• Squats: 315*1 335*1 355*1 335*2
• Bulgarian Split Squats: 135*5 155*5 175*2
• Walking Lunges: 110*7 160*3
• Pin Squats: 265*1 275*1
• Paloffs: 100*8 110*8
• Wide-Stance Anti-Rotational Chops: 70*9

42 minutes

Was in a bit of a hurry, still got a good workout in. Wish I had squatted more, considering I got a cluster at 335 last week.  May try 345 for a cluster this coming week. REALLY loving cluster work right now.  Not doing the cluster let me put up some better reps/weights on subsequent exercises.   The walking lunges just absolutely decimate me, I'm doing fine, I do them, and then I'm drenched in sweat. 

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. 

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 21, 2012 Lower Body

• Squats: 260*5 310*3-back sore from deads 325*1 335*X
• Pin Squats: 245*4 255*2
• BB Bulgarian Split Squats: 135*3 155*3 175*2
• Paloffs: 80*9 90*8
• 28kg KB Swings: 30
• Inverted TRX Rows: 10

44 minutes

OK, so maxing on deads and then thinking about doing it on squats in the same week was not the brightest idea.  Still I feel like I get out of the hole fine, which indicates my legs & ass are fine, but then I get folded over, which indicates I need to strengthen up my lower back, reverse hypers aren't gonna cut it. Time to put good-mornings in on my deadlift day.  Plus some planks too.  Session wasn't so bad. Upped the weight on bulgarian split squats, knees wobbled a bit though.  Going to up to 90 & 100 next week on paloffs.   Had some extra time so I did some inverted TRX rows after. I actually like them.