February 27, 2014 Lower / Posterior Chain

• Deadlifts: 405*1 455*1 455*1
• Power Snatch: 135*2 155*1,1 165*1, 1
• Power Cleans: 185*1 - tired
• Reverse Hypers: 50*10 50*10

29 minutes

hamstrings still kind of tight from squatting, didn't go full bore here. 

January 31, 2014 Lower / Heavy

• Deadlifts (Cluster): 455*1,1,1,1,1
• Hanging Power Snatches: 145*1 155*1 165*X
• Power Cleans: 185*1 205*1 225*1 185*1
• Reverse Hypers: 50*10 50*10

37 minutes

I'm not sure how good an idea cluster sets on deadlifts are.  I love cluster sets, as I've noted before, it's just that deadlifts require a massive CNS output, and doing them at 90% of your max is still a shit ton of stress on it.   On HPS just didn't have enough bar speed. On the power cleans on the 225, I caught my right pinky and caught the bar awkwardly on my right shoulder...it was ugly.  My right pinky hurts now, hopefully that doesn't set back the healing. It's sore as heck after this...I think it's bruised. I also woke up Saturday with a huge bruise on my right shoulder...but it doesn't hurt..maybe a blood blister? 

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

January 3, 2013 Lower / Heavy

• Deadlift: 405*1 445*1 475*1 500*1
• Hanging Power Snatches: 135*2 145*1 150*1 150*1
• Power Cleans: 155*1 185*1 205*1
• Reverse Hypers: 45*7 45*7

40 minutes

Good times, back over 500 on deadlifting, form was really good on the first 3, on 500 my hips shot up too fast.  Going to try doing snatches 2nd for a while.  Hopefully I remember next week...

December 16, 2013 Lower / light & heavy

• Trap-Bar DL: 405*1 455*1 495*1 525*1 545*X-gassed 525*1
• Front Squats: 225*3 250*3 275*2
• Good Mornings: 135*10 
• Reverse Hypers: 25*10 25*10

49 minutes

Hard to resist the temptation of loading up the hex bar..went for a PR, missed it, my hips were tired, probably should have gone 405-475-515-545 or something. Rest of session went well, gaining strength. 

December 9, 2013 Lower / Heavy

• Squats: 315*1 355*1 375*1 390*1
• Front Squats: 225*1 255*1 275*1 305*1 NEW PR!!
• Good Mornings: 225*1 245*1 255*1
• Reverse Hypers: 25*7 25*7
• Ab-Wheel: 10

40 minutes

WHOO! First major record to fall this bulking cycle. Was right near it before I started, so I figured it'd come before the new year, wasn't sure it'd be this soon though!  Squats went great too; edging closer to 400.  Did some reverse hypers, again super careful with form on them. Weight still around 202 or so 

December 5, 2013 Lower / Heavy

• Deadlift: 405*1 435*1 455*1 475*1 495*1
• Power Cleans: 185*3 205*2 195*2
• Hanging Power Snatches: 135*3 145*1,1
• Reverse Hypers: 16

46 minutes

Hunched on the 495; haven't gone heavy in a while though, wanted to put some weight on the bar. By the time I got to snatches my hips were just done, for obvious reasons. I'm going go ease in some reverse hypers, being mindful not to over-extend at the top. You see a lot of people go so far back their spine ends up bending in an arc. You don't want this, it's bad. 

December 14, 2012 Lower Body

• Squats: 250*5 300*5 315*3+X  325*2
• Pin Squats: 245*4 255*3
• BB Bulgarian Split Squats: 135*4 135*5
• Reverse Hypers: 80*2-piroformis 80*5
• Paloffs: 80*7 90*6
• 28kg KB swings: 30

Squatting went well, 3rd set I narrowly missed a 4th at 315. I think next week I'll do 3 regular sets and then just see how high I can get on singles.  Pin squats went well, added more weight.  Tried bb bulgarian splits, figured it'd be easy, almost tipped over 3 times on that first set. Second set went better on both legs, but I wanted to leave the weight low so I can get used to it.  Didn't warm up at all, will next week with the bar, and then 135, and then toss some more weight on, see if I can get 185 at all.  Found another exercise that my piriformis still aches on; weighted reverse hypers. If I do a hold at the top it's not so bad, but a regular version of the movement kills me.  Going to up the weight next week on paloffs.

December 7, 2012

• Squats: 290*5 310*4 325*2
• Pin Squats: 245*4 265*2
• DB Bulgarian Split Squats: 55*5 65*5
• Reverse Hypers (3 second top hold): 65*6
• 28kg kb swings: 30
• Paloffs: 80*6 90*4

42 minutes

Ripped through this workout pretty swiftly.  Slowly accumulating strength in the squat.  I'd like to see what my 1RM is pretty soon, maybe this coming week.  Pin Squats are going well too.  The top hold on the reverse hypers seems to be helping with posture on squatting, at least I think it is.  Also moved up weight on paloffs with good results. 

November 30, 2012 Lower Body

• Squats: 235*5 285*5 310*4 320*2
• Pin Squats: 235*4 255*3
• DB Bulgarian Split Squats: 40*10 55*5
• 28kg kb swings: 30
• Reverse Hypers, 10 second hold: 4,4
• Paloffs: 60*10 80*6

45 minutes

Good session, building up strength on squats again. Pin squats felt great, the first couple weeks I had to fight from getting folded over on them, this time I was able to stay upright much easier.  I gotta up weight on Bulgarians a bit, the 10 rep stuff is ok, but I like heavier weights.   Also upping weight on Paloffs, the light weight stuff makes no sense, I'm trying to build core strength, not endurance.  

November 23, 2012 Lower Body

• Squats: 230*5 280*5 305*4 315*3 325*1
• Squats From Pins: 225*5 245*3
• Bulgarian Split Squats: 35*10 40*10
• Reverse Hypers (3 second hold at top): 100*4 100*3
• Kneeling start 1/2 court sprints: 5 per leg
• Bird-Dogs: 5...can't lift legs

46 Minutes

This might've been the most exhausted my body was after a workout.  I was in a foul mood, just angry, which usually actually messes with my concentration. This time though it just made me get violent with the weights.  The squatting felt great, feels good to be moving back up not just on the weight, but on the reps as well.  Just felt solid pushing up out of the bottom of the movement.  I think the pin squats helped.  Really went in on the pin squats, I love them.  It almost feels like the squat version of a deadlift, since each rep starts from a dead stop.  Was sucking wind after them.  Went to split squats and decimated my quads & ass some more.  I needed to take a couple minutes after each set because I was drained at this point.  I knelt down to record the numbers for the set in my pad and could barely get up.   Did some reverse hypers with a hold at the top, and could barely hold it.  I figure holding at the top of the movement is good because it should help me fight the urge to crunch forward when squatting.  We'll see.  Regardless after that I thought I was going to collapse.  Still went and did some sprints after.  Hardest sprints I've ever had to do. Tried doing some bird dogs after, but literally could not lift my legs or hold them straight out behind me. Collapsed on the mat for a few minutes and rested instead.  Great session.