July 17, 2012 Lower Body

• Deadlift: 410*2 430*1 450*1
• Hanging Power Cleans: 135*5 165*3 185*3 205*1
• Unilateral deadlifts: 225*3 245*1

Good session, deadlifting was a tad harder than I expected. I never know how hard a workout is going to be when I start it. No clue.  Hanging cleans went great! 

July 03, 2012

• Deadlift: 410*2 430*2 450*1
• Hanging Power Cleans: 135*5 165*5 185*3 210*1
• Unilateral Deadlifts: 225*3 245*1
• Plate-Transfer Planks: 10*8
• Bird-Dogs: 10

Deadlifting went well, staying around 85-90% of my 1RM for the rest of the summer, and honestly probably permanently, other then when I go to break my record. Constantly pulling around 95-97% of my 1RM was wearing me out, and really doesn't accomplish much.  Hanging power cleans went very well here.  Unilteral deadlifts are much better suited to this day than squat day; I already have the patterning down by the time I do them. Also lower reps makes much more sense, as I tired on the 5th rep of sets previously my form went to shit anyway. Bird-Dogs were surprisingly taxing, probably all the deadlifting prior.  Also of note, I had some shoulder soreness, knee soreness, lower back soreness, and hip soreness last couple weeks.  That all seems to be passing now. Shoulder feels almost 100%, knee is all better, hips are fine.  Lower back on the left side is a little tight, going to schedule a massage soon.  

June 15, 2012 Lower Body

• Box Squats: 315*6 340*4 365*3 385*2
• Hanging Power Snatches: 140*3 150*3 160*3
• Unilateral Deadlifts: 195*4 215*4 225*3

Man I love box squats.  Tried to cram this all into an abbreviated time, whole thing took like 25 minutes.  Brutal.   Felt great though.  Moving along on snatches & the unilateral deadlifting.  Have a cut on my right shin that keeps opening back up every time I do them, so the bar and my leg is soaked with blood by the end. Like a boss. 

June 08, 2012 Lower

• Squats: 320*3 330*2 340*1
• Hanging Power Snatches: 135*3 145*3 155*3
• Unilateral Deadlifts: 175*6 195*4 215*4
• Battling Ropes / Rope Slam S.S.: 55-10 50-10

I think I need to box squat again for a while, I'm losing hamstring & hip drive again. I may just cycle in box squats every 6 weeks or so from now on, and do a TON of them when I do them.  Snatches went well.  On unilateral deadlifts as the weight goes up I'm dropping reps; this will allow me to move up quicker through the weights.  Finished with some rope work. 

May 25, 2012 Lower

• Squat: 320*3 330*2 340*2
• Hanging Power Snatches: 115*3 125*3 145*3 155*3 165*1 145*4
• Unilateral Deadlifts: 155*6 175*6 195*6

Good session, love the hanging power snatches.  Unilateral deadlifting is going great, still feel it more in my posterior chain than anything else I do.  I'm absolutely soaked with sweat after these.  Still building up weight. Feels great. Feel like I'm getting better at balancing out, stabilizing muscles must be getting stronger.  My abs were swole after this one too, can't believe how hard the deadlifts hit them. 

May 18, 2012 Lower Body

• Squats: 320*2 330*2 340*1+X
• BB Hanging Power Snatch: 115*3 125*3 145*3 155*3 135*6
• 1 Leg Deadlifts: 135*6 155*6 175*6
• Wide-Stance Anti-Rotational Chops: 50*10

Odd workout; the squats just felt off, I didn't want to press anything.  Hard to describe what went wrong, I just felt out of sorts doing them for some reason.  Snatches went well.  One Legged deadlifts are going great, I can already feel the stabilizing muscles strengthening as I do them. I'm getting better at balancing while doing them, and my knees look more stable while going through the movement as well.  ALSO of note, I had mentioned in the past having an intense pain in my IT band while squatting that gradually goes away, well I also get it while sitting in my chair at work or at home as well.  The thing is since I added in the one-legged deadlifts I don't notice it anymore while sitting, and when doing squat variations it is still there, but not nearly as intense. 

May 11, 2012 Lower

• Box Squats: 315*5 365*4 385*3 400*1
• Hanging Power Snatches: 125*3 145*3 155*3 115*6
• 1 Leg Deadlifts: 115*6 135*6 155*6
• Shoulder-Touch Planks: 10

Great session!  I'm going to rotate in Box squats for a week every couple months just to make sure I'm using enough hamstring at the bottom of my regular squat.  Over time I drift away from it.  Snatches went well, working on the very top of the movement at this point, I feel like my arms aren't 100% straight sometimes, so I dropped to 115 and banged out 6 quality reps; I'm trying to pattern.   Also progressing on 1 leg deadlifts.  A word about one legged deadlifts, for anyone that hasn't tried them.  Start light, and gradually work up, as I am here.  I have never had soreness in my hamstrings and ass quite like I did after doing these.  Definitely recommend them.  

May 3, 2012 Lower

• Squats: 320*3 330*3 340*2 350*2
• Hanging Power Snatches: 125*3 140*3 155*2 170*X 135*5
• 1 Leg Deadlifts: 95*6 115*6 135*6
• Bird-Dogs: 12

WORST fail on a rep in my life on the power snatches.  As I rotated under the bar it slipped out of my right hand on the barbell dropped on my skull.  No clue how I didn't get a concussion or split my head open.  Neck hurts, and I got a lump on my head though. Not good times.  The unilateral deadlifts went well however, getting the hang on these.