February 16, 2015 Lower

• Olympic Squats: 225*3 275*2 300*1 315*1 335*1 355*1
• Front Squats: 225*1 275*1 
• Good Mornings: 225*1 245*1
• Hexbar Farmer's Walks: 275*100 275*81
• Standing Calves: 220*1 240*10
• Dead Bugs: 10, 10

Olympic squats taxed me pretty hard here, great times!

May 6, 2014 Lower Body

• Olympic Squats: 315*1 335*1 345*1
• Front Squats: 245*1 265*1 285*1
• Step-Ups: 65*4 75*3
• Dead Bugs: 8, 8

Giving my shoulder a rest this week and going to do lower body stuff exclusively.  Tried some olympic squatting here. The front squats my form was ratcheted down, abs were sore after, in a good way.  Also loving step-ups.  May be my new go-to when I don't want to do good mornings, to give my back a break. Finished with dead bugs. I love the concentration it takes to keep the form on them.  Can't remember if I posted it before but here is an article on core training I read recently that influenced my latest round of exercises here. 

January 27, 2014 Lower / Heavy

• Olympic Squat: 315*1
• Squatting: 365*1 390*1 405*1
• Front Squats: 225*3 250*3 265*2
• Good Mornings: 225*3 245*2
• Wide-Stance Anti-Rotational Chop: 60*10 80*10

31 minutes

Alright, so on squatting, I put 405 on the bar, went to grab a drink, came back literally 40 seconds later...and some guy and his gf had somehow managed to strip the bar entirely and reset the pins.  Then I told them to put the weight back on, and went to get another drink. I came back and the guy was still just standing there, so I chew him out and told him to do it, again, which he finally did. Then when I went to squat, he 'forgot' to put one of the 45s on the side so it was unbalanced. So fucking pissed; the guy was gone, and to this day (Feb. 6th) I haven't seen him again. Was pissed off rest of the session, but it went well I'd say. 

January 13, 2014 Lower / Light

• Olympic Squats: 250*3 275*3 300*3 315*3 340*2
• Front Squats: 225*3 245*3 225*3
• Good Mornings: 135*5-yeah hamstrings are done.
• Paloffs: 80*10

26 minutes

Blew through this workout...barely any rest time. LOVE olympic squats, haven't done them in a while though.  May do them on my 'lighter' squat days. I can't believe I got 340 on them. I've improved so much these past 6 months on squatting.   Front squats went well too. Had nothing left in the tank by the time I got to the good mornings, the Olympics really drained me. Can't wait to do them again.  Also, hand is feeling a tad better, swelling down, and I can curl my pinky all the way when making a fist with much less pain.