Monday squat max

Warm up
bike
hip stretch

Back squat
135x3x1, 225x1, 315x1, 365x1, 405x1, 455x1, 475x1, 495x1, 515x1

went in with a plan to do at least 495, but if it was feeling easy try for 515. Hit 495 deep and in position, so after talking with megan, decided on 515. Hit it nice and deep, a bit slower than the others, but I can do that right now and I kept position fairly well. I was very happy with the squat, and called it my max for the day.

Tomorrow I'll attempt 525, I'm not nervous about hitting it. I think I could have tonite, I can definitely get there tomorrow.

All the weights felt light tonite, lighter than 430 felt all week. I think the day off gave me a good recharge.

Saturday squats

warm up
bike
hip stretch

Back squat
430 for 5 singles.

-I was trashed for this one, Wanted to stop much earlier, just not feeling like it was a good idea to push much harder with a max out week coming on, Willie suggested I take a few days off to get ready for it.

I'm feeling good heading into the max out week, I really drilled my technique in this week, stayed on my heels well and hit everything pretty deep. I think I'm going to get a really good bounce out of the hole. I'm still rebuilding my squat, so I think I'll keep going no belt. No need to rush things, I've still got a ways to go of squatting everyday, so no need to rush things.

Friday squats

Warm up
bike
back foot elevated hip stretch
- when I'm more adjusted, I'll start working on my shoulder flexibility more. Right now it's going ok.

Back squat
135x4x1, 225x1,315x1,365x1, 405x1, 430 x 10 singles

Deadlifts no belt
455 3x3

These felt good tonite, got into position with good depth without having to put my gut on my thighs, meaning I was on my heels well and stayed off my toes. I'm feeling a little nervous for next weeks max out week, but I think I handled these weights like I would have the heavier ones, so I should be ok.

Thursday light squats

Warm up
bike
hip stretch

Back squat
135x5 singles, 225x1, 315x1, 365x1, 405x1, 430x 10 singles

Really wasn't feeling this workout, felt very tired and drained, pain in my knees was gone fairly early on, and my arm didn't hurt too bad, but each squat still felt like death until probably my 7th single with 430, then they felt fine.

Mon to Wed squats

Monday 10 singles with 430

Tuesday 10 singles with 430

Wednesday 5 singles with 430     6 sets of 2 deadlift with 405


Nothing too serious to report, took a light week after the front squat max week. Trained with Willie Monday morning and he laid out the next couple weeks, and ok'd my form, always nice to get feedback.

Pain is getting to be less and less, I've been warming up with my pinkies off the bar, and it spares me a ton of arm pain so far, I noticed willy does something like this but just holds the bar with his fingertips. Knees have been loosening up finally, but still leave enough pain to keep my head in the squat.

Willie told me I could even take a few days off this week to get ready for next week, but I opted to keep squatting everyday. I'd like to keep going until I'm doing 10 singles everyday with about 475ish, ideally 495. That might take a while, but worth the wait.

Saturday front squat max

Whew, back is very fatigued and throwing off my form pretty good, knees feeling ok, was happy with my form on lighter weights, but as soon as I got a bit heavier, I broke down pretty good, I could tell just from my fingers coming off the bar during my descents.

Warm up
bike, hip stretch, lat stretch

Front squat
bax2, 135x1, 225x1,275x1, 315x1, 365x1

That was all I had, 365 felt like a ton. I'll have to find out from Willie what I'm doing this week coming up.

Friday front squat max

Warm up
bike 3 mins
back foot elevated hip stretch
lat stretch
-I'm starting to adjust to things, so I'm doing less warm up. These two stretches are good, and I feel help to improve my technique without any damaging effects to muscle tension.

Front squat
barx2, 135x1x2, 225x1,275x1, 315x1, 365x1, 385x1 405x1 belt on, I was surprised how much the belt helped me today, 405 was better than 385. 425x1 - ugly grind, back rounded right over.

-Today my back was just tired, 425 was a rounded over mess, and I was fighting technique from 365 on. but I was very businesslike today, which I liked, and it was much easier because my knees were feeling much better. Not having to battle through a full body cramp is a lot less draining mentally, makes it much easier to be more excited about max attempts.

Thursday front squat max

Went in feeling tired, and as I got going I was pretty dubious as to how I was going to get to my goal weight, worked out fine, and my squats got better as I got going.

Warm up
bike
hip stretch

Front squat
barx3, 135x1x2, 225x1, 315x1, 355xx1, 375x1, 395x1 belt on, rounded over in the hole, 415x1 - stayed upright, 435x1 - smooth, stayed up and on my heels, good squat

Deadlifts - no belt
405x1, 495x1, 545x1, 585x1, 605xf - this was really close.

- did pulls because I totally forgot about them on wednesday. I'm happy that I can pull 585just about whenever now... but I'm really no where close to being satisfied until I've got another 25 on each side. I'm going to put a belt on sometime, Im hoping combo of a belt and okie bar would give me 30-40 extra pounds on my pull, which would be just swell in my opinion, I'm close anyways, and things are going very well.

Mon/Tues/Wed front squat

Talked to Willie and told him about the shoulder and arm pain, asked him if I could front squat, he told me to max out all week, and front squat for a week every 3 weeks.  I really like the idea, and its been working out really well for me, in terms of being able to enjoy training. My knees still hurt a lot, but once you get warmed up you can pretty much just ignore it, and hey, that's not bad.

I did take Saturday off, so I didn't want to max right away, so I did my top attempts...

Monday - 385
-my right groin was hurting, and I didn't want to go any higher plus 385 was the goal for the day anyways.

Tuesday- 405
went up and down fairly smooth

Wednesday-425
-rounded in the hole a bit, but I felt good to take 435, but I'm going to just take 10lb jumps, maybe even 5lbs. so I should get to 435 and more fairly soon, might as well stay rested and just get it, as long as I stay on my heels, as I have a tendency to get on my toes when the weight gets heavy, may squat in the cage tonite to encourage me to not worry about the bar falling on me.

Overall, feeling pretty good, looking forward to the rest of the week

Friday light squat

This was my first day giving up on my reps. I'm emberassed to say the pain just got to be too bad in my arms and knees, and low back, and I threw in the towel. I lost my head for a bit just because it got so bad. I hate getting dramatic in the gym, but man, this really hurts. not sure what to do actually, I'll ask Willie.

Warm up
-regular

back squat
420 for 7 singles.

Thursday light squat

Warm up
-regular

Back squat
135 2x3, 225x1,315x1,365x1, 420 for 10 singles

Knees weren't too bad, got pretty warm, still hurt like hell every rep, but a lot more tolerable. Upper body, I went pinkless up to 365, then switched to regular grip, this helped a bit, I'd like to do all my reps pinkyless for a few days to give my arms a break, but it still feels very uncomfortable. I've been taking more sporadic videos of my squats, more just as check ins, and really working to feel depth. I'm pretty sure I'm all good there.

I remember last time, I think this week I got lazy and started to cut my squats, I think I came by it honestly, you get really tight and sore doing this, but this time I've been warming up more, and getting down there easier, without losing the tightness in my quads and hamstrings. So I'm feeling good, I was very tight and on my heels tonite, I have a tendency to get on my toes and I think that stops me from getting the depth I'd like to show, and I have to use my back in the lift. but I felt it well tonite, so even though I'm kind of dreading the next couple days, I'm really going to focus on the perfect reps to drillmy form heading into the max out week... that I already have no idea how I'm going to get through, but I did last time, so we'll see what happens.

Wed squat

Went in looking forward to training, got started and immediately regretted the decision. Hurt like hell, but knees were much better tonite compared to usual. I got some work done on my arm today... He loosened up my right lat, didn't help too much, but I think that's mostly because I squatted again so soon, overall, it was much more tolerable. Tried a few reps without my pinky on the bar, I find it very awkward to hold the bar, but really alleviates the pain, I'm going to try to use it through the whole training session tomorrow, I'll go regular grip on my max outs.

Warm up
-regular stuff

Back squat
135x3,225x1,315x1,365x1, 420 for 10 singles

Conventional deadlift
420 for 3 sets of 2

-I was supposed to do 10 sets, but I was finding it very hard to get into position so I just stopped. I'll do all 10 on Friday.

tuesday light squat

Megan did a few releases on my hips tonite before training, and I was able to get to depth much easier, and much better I feel, just felt like I was in a stronger position. Knees were bad until around my 2nd or 3rd working set... then they were just sore without the sharpness. My shoulders were both very tight and sore tonite, making my entire right arm knot up and the left arm not much better. This really ruined the session for me. I'm getting really fed up with training through this much pain, but I'd also like to squat a PR, so it's a fairly easy trade off.

Warm up
-the usual suspects

Front squat
up to 225x1

Back squat
420 for 10 singles

Monday light squat

went in feeling fairly ok, but when I started to squat I was feeling pretty horrible, by the end I was feeling ok. Besides the blinding pain this would have been an easy workout.

Warm up
bike 5 mins
knee extension 40 reps
rollover into v sit x10
dynamic hip stuff
stretching for pecs, lats, shoulders

Front squat
up to 225x1

Back squat
10 singles with 420

- My knees had some pretty sharp pains on each rep, if they'd stop hurting this would actually be enjoyable... well, my arm is pretty mangled to the point where I can't close my hand by the end of the workout, but besides those two things, this would be fun.

Saturday max out

This one really hurt. I remember my knees used to loosen up around 80 percent, and now they just don't really loosen. Did my best just to get excited and ignore it. Shoulders have been very tight and cramping under the bar, and my right arm has been taking a beating. I'm not feeling as fatigued at least, and my squat feels very comfortable.

Warm up
bike 10 mins
leg extension 40 reps
dynamic hip stuff
band dislocations
stretching for lats, pecs and shoulders

Front squat
barx10, 135x5, 185x1,225x1

Back squat - no belt
225x1, 315x1, 365x1, 405x1, 455x1, 485x1, 505x1 - went up smooth 525x1-grind, pithced forward a bit, bar rolled on my back, stuck with it

very happy getting 525 no belt, I wanted to hit that before I put one back on, but now I kind of want 545. I'm not expecting much more than 20 pounds from the belt, and anymore would be great.

Only did 2 military workouts this week and 1 back workout, I've been doing them in the mornings with Megan as she does cardio, I've been doing a half hour of walking, and whatever assistance I can get thru, but after tearing my pecs, I'm ok just focusing on squats and deadlifts for a bit.

Friday Max

Warm up
bike 10 mins
leg extension 30 reps
dynamic hip stuff
static stretching for pecs, lats, shoulders
band dislocations

- going to keep biking for 10 mins, knees felt the best tonite that they have so far

Front squat
barx10, 135x5, 185x1, 225x1

Back squat - no belt
225x1, 315x1, 365x1, 405x1, 455x1, 475x1, 495x1, 515x1

- Felt good tonite, not too run down, knees weren't totally destroyed, made it easier to concentrate on form. Going to attempt 525 tomorrow, I was going to try it tonite, but decided to save it for tomorrow.

Thursday squat max

Warm up
bike 5 mins
leg extension - 40 reps - I find these help warm up the knees
dynamic hip work
static stretching for pecs, lats, shoulders
band dislocations

Front squat
barx10, 135x5, 185x3, 225x1

Back squat - no belt
225x1, 315x1, 365x1, 405x1, 445x1, 465x1, 485x1, 505x1
-bailed on doubles again, no gas left in the tank

-also bailed on military tonite, arms and shoulders were tight and wrecked from deadlifts. I was feeling pretty rough.

Wednesday max

Probably one of my more painful workouts, and one of my best workouts... funny how that works. My right knee is getting very tight, maybe even tighter than the front squat program, arms are getting tight, but still under control.

Warm up
-regular stuff

Front squat
barx15, 135x5, 185x2, 225x1

Back squat
225x1,315x1, 365x1- at this point I just wanted to get to 405, this was pretty painful. 405x1 - everybody said it went up easy so... 435x1 - once again easy, started to stretch my right hamstring betweens sets as per Megans advice, helped enough. 455x1, 475x1, 495x1 - slow descent, went up easy-ish.
-was too tired and mangled to do the doubles.

Deadlift
315x1,405x1, 495x1, 545x1, 565x1, 585x1 PR, and I hit it without a belt. Feeling pretty confident my pull will be over 600 from now on... I'm so happy about this, but not even close to satisfied until I'm at 635-650

- so, tied my beltless squat, and crushed my deadlift, good day at the gym... and I get to squat all over again tomorrow...yay team.

Tuesday max out

Was throwing up again last night, so still not feeing too shit hot, but I'm just hoping that when I get over this my numbers will just be that much better. Not the most fun maxing out when you're seeing stars though.

Warm up
bike on high
dynamic stuff
stretching for lats, shoulders, pecs,
band dislocations x15

Front squat
135x5, 185x2, 225x1

Back squat
225x2, 315x1, 365x1, 405x1, 435x1, 455x1, 475x1, 485x1, 445x2
-the doubles are by far the hardest part

This was a tough workout, I would hit my squat, tell myself I was going to stop, sit down then talk myself into going higher. fun times.

Monday max

Sick as balls again, losing weight like crazy, puking like crazy... threw up in a Dennys bathroom not long before this training session. Megan wants me to see a Dr, but I'm pretty sure it's just overtraining, I went from the russian squat routine, which is very hard, right into squatting everyday... which is brutal.

I'm not looking forward to tonite, not because it will be hard, more because I won't be able to perform where I'd like to, I just need to remember I've got nothing but time, and pushing too hard when I'm very dehydrated is generally a bad idea.

Warm up
bike
dynamic hip stuff
stretching for pecs, shoulders, lats
band dislocations

Front squat
bax10, 135x3,225x2, 275x1, 315x1

Back squat
225x1, 315x1, 365x1, 405x1, 435x1, 455x1, 475xf - got really on my toes and it just went straight down. 475x1 - stayed on my heels, kept tight, it was a bit slower on the descent, but overall a good max.

-asked Willie after about retaking attempts, and he told me to pick smarter attempts, so tonite might just be 455-465, then I need to drop down for doubles, that I didn't do last night as I was seeing stars pretty good and was ready to stop at 435, then I said I was going to stop, felt like a wuss, and kept going.

This will be a rough week, but I still love everynight I'm in the gym

Sunday military

Megan was doing cardio so I went in to get my missed workout in.

Military
155 for 7 sets of 5 reps

-nothing serious, but I'm very very tired.