October 21, 2013 Lower / Heavy

• Squats: 315*2 335*1 355*1 365*1
• Front Squats: 225*2 245*1 265*1 285*1 295*1/2-didn't hit depth
• Good Mornings: 205*1 225*1 245*1
• Overhead Squats: 135*1
• WSARC: 70*10 100*3
• Ab-Wheel: 10, 10
• PUPP: 1:00

45 minutes

Good session, didn't feel like hitting my 1RM on squats, wanted to save some for front squats. Narrowly missed 295.  Was about 2" above parallel.  Good mornings felt good, when I focus on making sure my core is tight it really helps hammer the stabilizers, hams, glutes, etc.  Still not sure about overhead squats...I'm just so tired by the time I get to them, maybe put a couple sets at the start, as a warmup since the weight is so light.  Did some red-hawt abbzzzz stuff to finish the session. 

October 14, 2013 Lower / Light

• Front Squats: 225*4 225*4 235*4
• Squats: 315*4 315*3 315*3
• Good Mornings: 135*5 155*5 165*5
• Overhead Squats: 45*5 65*5
• PUPP: 1:30
• Sled Pushes: 270*2

44 minutes

On the 'light' days I'm going to do front squatting first, just so it gets some lead-off spot work.  I don't really care what my higher rep back squat numbers are to be honest, and since my quads lag behind this will give them a bit of priority.  Not sure how I feel about overhead squats; I like the movement, it's just that I'm so beat by the time I get to them that I keep falling over.  Finished with some sled pushes.  There were a few 45s on it so I felt like tossing some more on and going to town. 

October 7, 2013 Lower / Heavy

• Squats: 315*2 345*1 380*1 - would've red lighted at meet
• Front Squats: 225*2 250*1 275*1 285*1
• Overhead Squats: 135*5 150*1 135*3
• Wide-Stance Anti-Rotational Chops: 80*6 90*4

33 minutes

Quick session, studying for gmats. Squats went well, I don't think I'm getting higher than 380 on this cut.  May ease back a bit and just work on reps or something.  Front squats continue to climb.  I don't know what to think about overhead squats, by the time I do them I'm just gassed. It's probably more dangerous than helpful.  

September 30, 2013 Lower / Light

• Squats: 315*4 335*3 345*2
• Front Squats: 235*3 245*3 255*2
• Good Mornings: 165*5 170*5 180*5
• Overhead Squats: 135*5 145*4 150*noope
• Battling Ropes: 50
• Rope Slams; 15
• WSARC: 50*10 60*10

I was hungry hungry hippos for this whole workout, not sure why, I ate my usual amount and at the same times.  I probably want to go a bit lighter on these things if this is going to be a true 'light' session, maybe 4-5 reps per set should be my aim.  Tried some overhead squatting again, going to rotate it in normally from now on, I enjoy the challenge. 

September 23, 2013 Lower Body / Heavy

• Squats: 315*1 350*1 365*1 380*X
• Front Squats: 245*1 260*1 275*1 285*1-nailed it
• Good Mornings: 205*1 215*1 235*1
• Overhead Squats: 75*6 95*5 115*5

45 minutes

I think I'm bumping up against my limit for strength at my current weight on this cut, finally.  What was holding me back the past couple years was lower back strength, and core strength. In my past sessions you'll see me refer to getting 'folded over' on squats, an indicator that the core/stabilizers were not up to par. The good mornings took care of that, as did rotating heavy/light workouts week to week. That ensured I was still getting the heavy work in, but that I was also not burning out, and putting in good reps at lighter weights. I think the 375-380 range is my posterior chains' max right now. I'm not getting folded, I just can't get out of the hole if I try to put more weight on the bar. Hopefully that changes this bulk.  Front squats are going great too, definitely helping matters. I'm only 20 lbs. away from my squat PR, and 15 away from front squat PR.   

I added in overhead squats here to help with balance issues, hit my core more, and hopefully have some carry over to snatches.  Tough exercise, almost fell on my rear when warming up with the bar. 

September 16, 2013 Lower Body / Light

• Squats: 315*4 335*3 340*2,1
• Front Squats: 230*3 240*3 250*2
• Good Mornings: 155*5 165*5 175*5
• O.H. Squats: 45*10 55*10
• Bird-Dogs: 10

Messed up 3rd rep on 340 squats, so I reracked and did one more.  Tried overhead squats, going to start low on weight til I'm used to balancing.  Solid session.  Turned 32 yesterday.   Don't feel like I'm slowing down at all, in fact I'm improving still in pretty much every area fitness wise.  I think the stretching/foam rolling helps with that. Plus not making common mistakes such as pressing way more than rowing helps keep my shoulder joints fresh.  I also make sure my hips/quads are thoroughly stretched as well so that the joints in my hips & knees don't end up going.  Still, I wonder how many more years do I have before I experience some sort of descent, or some sort of increased effort to maintain the level I'm at now.  Hopefully not for a long time. 

October 4, 2011 Lower

• Snatches: 95*1,1,1,1,1 135*1,1,1 155*1,X,X,1 165*x 135*1,1,1,1,1 135*1,1,1 95*1,1,1,1
• Front Squats: 225*2 245*1 255*1
• Overhead Squats: 135*2 135*5
• P.U.P.P.: 1:15

Since I'm not doing back squats I decided to try getting form down on snatches.  My #1 biggest thing I need to work on right now is my speed off the ground.  I'm so slow it looks like I'm deadlifting even with 135.  Every few reps I pull it off the ground fast and snap it up and over in one movement, but 80% of these reps were slow and looked like 3 separate movements done rapidly together instead of one fluid thing.   One of the trainers was talking about overhead squats and I realized I hadn't done them in a while so I tossed them in there as well.