February 16, 2014 Conditioning

• Jump Rope: 35, 25
• Broad Jumps: 8' 1", 8' 1", 8' 1", 8' 4", 8' 6", 8' 5.5"
• Stretching: 10 minutes
• Sauna: 20 minutes (180 degrees)

Quick conditioning and then some stretching. Also roasted in the sauna.  I do that a few times per week in the winter but I never remember to post it. Same with stretching, I want to start recording it more though.  It's like with my core work, I never recorded that for years, and then only started a couple years back.  Hopefully I get diligent about it. 

March 22, 2013 Lower

• Squats (Cluster Set): 325*1,1,1,1,1,1,1,1,1,1
• Bulgarian BB Split Squats: 95*5 115*5 135*5
• Front Squats: 135*3 185*3 225*3 245*1
• Walking Lunges: 70*10 120*6
• Sauna: 200 degrees / 20 minutes

Well that pretty much decimated my entire lower body.  I did better on the cluster this week, I think because I was taking air into my stomach before each rep, last week I was sloppy with that. Got all 10 on the cluster, although it took me almost 10 minutes.  On the split squats I dropped the weight, but moved the bench further back, my back leg that would rest on the bench was not extended nearly enough previous to this week when I would do them. Really got a good stretch on them here, and focused on staying upright and dropping my hips.  Tired me out a bit. So I did some front squats next, which absolutely creamed me after the squatting before.  Wanted to try lunges, so I got a cambered bar and put some weight on and started doing lunges. My legs were fried before this stuff, and were absolutely decimated after.  Hobbled to the sauna and relaxed.

Here's a picture of my leg, it's pretty ballooned up from the workout. 

and here's one more....my legs looked like bloated sausages.  

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.  

July 30, 2012 Upper/Lower

• Bench Press: 285*1 305*3 295*2
• Trap-Bar Deadlifts: 315*4-back 315*10 
• BB Underhand Rows: 235*10 245*8
• Push Press: 225*1 235*X
• Double mini-banded reverse hypers: 10, 10
• Sauna: 190 degrees / 20 minutes

So I can't workout tomorrow so wanted to get some lower body work in too. Benching was ok, my lower back just feels bruised at this point, not sure what the issue is.  When I sit down and then turn to one side I get this pain in my lower left back.  Then if I go back to center and turn again, it doesn't hurt.  It's not on my spine so I'm not incredibly worried. It's more annoying at this point. On the trap-bar deadlifts I felt it the second I tilted forward a little and my back took over some of the movement.    Legs were actually fatigued from conditioning yesterday, definitely cost me some trap bar deadlift reps, and the push press as well, had no pop.  Did some reverse hypers to try to work out the back issue. Then laid around in the sauna.  Leaving the gym when I turned around in my car seat to back out of my parking space my back still hurt, but not quite as bad.