AM:
45 minute walk
PM:
SSB Box Squat
45×5
95×5
135×3
185×3
225×3
245×1
275×1
285×1 (PR)
RDL
45×5
135×5
5×5 @ 225
KB Swing
3×6 @ 28kg
Lying leg raise
2×10
20 minutes stair climber.
Tag Archives: squat
Training, 8/23/10
Training, 8/13/10
Box Squat
45×5
95×5
135×2
185×2
8×2 @ 235 (start every set on the minute)
Speed good, felt easy
275×2
315×1
325×1
Deadlift
135×3
225×1
6×1 @ 295 (30 seconds rest between each single)
KB Swing
3×9 @ 24kg (1.5 Pood, 17 Euros)
Incline situps
3×8
Training, 8/9/10
Low Box Squat
2×5 @ 45
95×3
135×3
185×3
225×3
275×3
315×3
335×1
360×1 PR
365×1 PR
Back to setting all time PRs. Pretty happy about that
RDL
45×5
135×5
2×5 @ 230
Pull Thru
3×8 @ 120
Pull down abs
2×20 @ 120
Prowler
4 x ~40 sprint
Training, 8/6/10
Box Squat
45×5
95×5
135×2
185×2
10×2 @ 225
About a minute between sets, speed very good, felt strong
Deadlift
135×3
225×1
6×1 @ 275
Very fast, very easy.
KB Swing
3×8 @ 24kg (1.5 Pood, 17 Euros)
Incline situp
4×6
Training, 7/18/10
Box Squat
2×5 @ 45
95×3
135×2
185×2
10×2 @ 225 1 min between sets
Deadlift
135×3
225×1
15×1 @ 275 30-45 sec between singles
KB swing
3×8 @ 20kg
Incline situps
3×5
10 mins treadmill (couldn’t get heart rate up)
5 mins procor elliptical thing.
Training, 7/13/10
I’m back!
Low Box Squat
2×5 @ 45
95×5
135×3
185×3
225×3
275×3
315×1
335×1
345×1
That’s just 10 pounds off an all time PR for this lift, and at the time, that translated to a squat between 435 and 455 or so, so I’m pretty happy.
RDL
45×5
135×5
3×5 @ 225
KB swings
2×8 @ 20kg
Pull down abs
2×20 @ 120
That was enough for the day. My work capacity is terrible.
Training, 6/12/10
SSB Box Squat
45×8
95×5
135×3
185×3
225×3
245×3
275×1
295×1
315xmiss
Lost my balance.
Leg press
2ppsx15
3ppsx15
2×15 @ 4pps
Standing leg curl
4×8 @ 40
Pulldown Abs
3×20 @ 130
Training, 6/9/10
Box Squat
45×8
95×5
135×2
185×2
8×2 @ 225, less than 1 minute between sets
275×1
315×1
Both of those were easy
Deadlift
6×1 @ 275, 30 seconds rest between each one
Good Morning
45×5
135×5
3×3 @ 185
KB Swing
2×10 @ 24kg
Incline Situp
3×10
20 mins treadmill
Training, 6/2/10
Really not feeling well today; either sleep deprived or getting sick. But got there.
SSB Box Squat
45×5
95×3
135×3
185×1
225×1
245×1
The SSB should come with a warning label: This will make things hurt you didn’t know you had. Damn. What stopped me at 245 wasn’t my legs, it was my abs and low back, I couldn’t stay stable at all.
Stepups
3×5
KB Swings
2×8 @ 20KB
Incline situps
3×5
Skipped cardio, thought I was going to die. Taking 10 days off didn’t help my conditioning, and not feeling well didn’t help. It was a chore to just carry my squat box in and out.
Came home and laid on the floor and fell asleep for 30 minutes.
Training 5/19/10
Squat
45×10
115×3
135×3
205×3
225×3
275×3
315×1
335×1
345×1
Leg press
1pps x 15
2pps x 15
5×10 @ 4pps
Standing leg curl
4×5 @ 40
Incline situp
3×10
Stepmill
6:30 minutes
15 minutes recumbent bike
