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. 

August 19, 2013 Lower Body / Light

• Squats: 275*5 315*3 315*2 325*2 315*3
• Front Squats: 185*3 205*3 225*3 240*1
• Good Mornings: 155*5 165*4 -back tired
• Side-Planks: 0:45, 0:30

Somewhat abbreviated session; moving squats to mondays, and just squatted heavy on Friday.  Doing it for a couple reasons; A) I don't like squatting Friday and then being dead-legged for Friday & Saturday night when I go out.  I'll be deadlifting Thursdays, and the doms I get from that is much less anyway. B) Monday is international bench press day.  It's too crowded in that part of the gym on Monday and I don't like benching when there are tons of people around me.  C) It let's me prioritize squatting.  Sundays are my somewhat easier conditioning day, and I haven't sprinted yet so my legs are fresher.  

Rotated in some front squatting here, going to be doing more of that from now on too. Great core movement in addition to the obvious primary lower body effects.  Finished with some good mornings and side-planks. I need to get a video of me doing good mornings to see how good my form is. 

May 14, 2013 Lower Body

• Snatch-Grip Deadlifts: 315*1 365*1 405*1 PR?
• Deadlift: 455*1
• Hanging Power Snatches: 135*1 150*1 145*1
• Hanging Power Cleans: 145*3 165*3 180*2 190*1
• Good-Mornings: 150*4 170*4
• Side-Planks: 1:00

44 minutes

Tried snatch-grip deadlifting, got 405, I think that's a PR, I don't recall going over 400 on them before.  They don't seem like they should be that much harder but man they just tax every part of your posterior chain.  Did a rep on deadlifting after.  On snatches I was just beat from the deadlifting, On good mornings I need to make sure I'm keeping my abs tight to keep from getting folded over too much. 

May 8, 2013 Conditioning

• Jump Rope: (8:20) 14, 40, 101 NEW PR!! 55, 50 - gassed on last 2 sets
• Broad Jump: 8' 6", 8' 5", 8' 6.5", 8' 4", 8' 5", 8' 5.5"
• Sled Push (For Speed): 90*5 90*4 90*3 90*3 90*4
• Wide-Stance Anti-Rotational Chops: 70*10 50*10
• Side-Plank: 0:30

43 minutes

It was pouring outside on and off so I couldn't go to the track, which is ok, I went hard on this session.  Started with jump rope first, got 101 before I ran out of breath, and then did some broad jumps, my numbers didn't suffer for having done jump rope first.  It's funny, when you work out a lot or train hard at anything you always wonder how much fatigue exercise XYZ will have on what follows. But what you find is if you concentrate on the follow-up exercises usually the impact is so minimal. Just another way this stuff is so much about fortitude, dedication, and mental toughness.  Since this was  a conditioning session I did speed pushes with the sled, left my lungs feeling like molten magma.  Had to take over a minute off between each set.  Jumped to core stuff after that and called it a day.  

March 17, 2013 Conditioning / Core

• 31" Plyo Box Jumps: 15
• PUPP-Plate Transfer Plank Superset: 1:00-10*4 1:00 10*4
• Side-Plank: 1:00
• Paloff Iso-Hold: 70*0:20 80*0:20
• Decline Situps: 20

25 minutes

Was pretty sore from the leg workout Friday, which is odd because I didn't do a ton of volume. Did some jumping then decided I wanted to beat on my core for a while.  Never did supersets for core before, did some push up position plank presses into plate transfer planks which was just downright evil.  Hit some side-planks next, then went with an iso hold on paloffs.  Finished off with some decline situps just for fun since I haven't done a situp in about 5 years. 

I weighted in at 203.5 after this one on a pretty much empty stomach.  I look really lean already, almost as lean as I did here, only I was 195 in those.  Obviously some is from the pump from working my abs today, but still....I've never seen my serratus as easily as I did today above 200 lbs.  This cut may work out REALLY well, and I'm super excited.  Was thinking about running some albuterol at the end of this cut to polish it off, but if I keep going at this rate it may not be needed! 

December 30, 2012 Conditioning

• 24" Plyo Unilateral Box Jumps: 10
• 32" Plyo Box Jumps: 15
• Side-Planks: 0:30 0:30
• Bird-Dogs: 10

Good session, didn't go too hard since I'm still beat to heck from that squat session on Friday.  Working side-planks back in.  I love jumping onto things.