Journeyman Squat Day - 20160726

Assistance
5/4 rounds, loose 1 min RI

RDL x10 @ 163#/183#////
Hip Thruster x12+ in/out
15 mins.

- 1 min -

Main
Oly Squat, SB timer
x10 135/ x5 205/225///, fsl 205 x6? 8? Who remembers?
16 mins.

Didn't do any cash out anything because even after 7pm, it was hot AF outside. Squats feel solid, and, while the numbers aren't impressive (to anyone hack squatting, as folks are wont to do) form and depth are finally there for me. I'm hitting 50# more at 50% more depth than I was 5 years ago.

6 hours - 2200/0400. 32 minutes total, PE: 7. 60 hours.

Somewhere in There, I Squatted - 20160704

Buy in
3 rounds, no timer
Plyo Box LSDs x10/10
Adductors x15 doubled-single grey band
10 mins.

Assistance
4/3 rounds, no timer
RDL x 10-11 @133/@163#///
Hip thruster x12+ @ double blue bands
12 mins.

Main Set
5 rounds, SB timer
Squat 6 @ 135#/6 @205#////
13 mins.

Whatever
4 rounds, 1 min RI
Standing Calf Raise singles w/ 40#DB and the diving belt x12s
FtB (still the diving belt, noice) x6's
12 mins.

- 1 min -

Cash out
Tabata simple kicks
5 mins.

7 hours, 2200/0500. 56 loose minutes total. PE: 8.

444 Squat n' Assistance - 20160701

4 rounds, HT timerRDL x 10-11 @163#
Hip thruster x12+ @ double blue bandsAdductors x14 single grey band

16 mins.

4 rounds, HT timer

Goblet squats x max reps in .30 @35#

4 mins.

- 2 mins -

4 rounds, SB timer

Squat 5/6/7/8 @ 205#

10 mins.

I was really pretty done for by the time squatting started. This mightashoulda come first, but we were working a circuit with the Laurie and Lorrie today.

- 1 min -

Tabata simple kicks
4 mins.

6.5 hours, 2130/0400. 39 loose minutes total. PE: 8.

Squat and RDL - 20160622

7/5 rounds, HT timer
Oly Squat @ 135 x8/165 x6/205 x5-6's /////
5x10 RDL @ 133#

Squaring off for some intentionality here, looks like my life rhythm and schedule's going to change soon.

6 hours, 2230/0430. 15 minutes total. PE: 6.

Squat in a Hurry - 20160426

5 rounds, STR timer - in .30 on 2.00
Oly Squat x6+ @ 185#

Just getting all the way down, and standing by my vow to forego the 135# intro set. I'm seriously looking forward to Friday and putting in a complete squat regimen.

6.5 hours - 2130/0400. 10 minutes total. PE: 6.

Off Schedule - Pulls n' Squats AMPM - 20160211

AM
Neutral pulls pyramid, to 7's, HT timer
Rep count: 51
14 mins.

PM
Squat reps, in .30 on 1.30
10x 135/8x 155/8x 185

4 rounds, HT timer
RDL x10 @ 133/163///
Oly Squat x9ish @ 185////
10 mins.

6.5 hours - 2200/0430. 29 minutes total. PE: 8.

STRHT L1.4 - Squat - 20160206

Ignition
3x 5&5, no timer
BB Step ups @88#
1x 5&5, DB step ups @ 44's
8 mins.

4 rounds, no timer
Hip Thruster x11+ @ 2 strong bands
RDL x10-11 @ 133/155///
9 mins.

- 1 min -

Squat 5/5/5+
Rx: 185/210/240
Actual: 10x 135/6x 185/5x 215/6x 245/lsf 205 x8ish
13 mins.

4 rounds, 1 min RI
Standing DB calf x12+
FtB, fat bar x8ish
11 mins.

6.5 + .5 hours - 000/0630. 44 minutes total. PE: 7.

Off Schedule - Squat reps - 20160201

5/4 rounds, HT timer
Oly Squat
10x 135#/8x 185/8x 205////
RDL x12 @ 133#
10 mins.

Everything felt great tonight. Not heavy, but the reps were sweet.

6.5 hours - 2130/0400. 10 minutes total. PE: 6.

Off Schedule - Pulls/Squats - 20160128

AM
8 rounds, max reps, 1 min RI in .30 on 1.30
4x chins/4x pull
10 mins.

PM
Squat, in .30 on 2.00
10x 135#/185/6x 205/215/6x 235////
16 mins.

Meant to do fsl @ 185 for reps, but can't remember if I did or not. If I meant to do it, I must have done it. But then, I'm getting senile, and a lot of things I mean to do fall by the meanside. Whether or not, this was a good squat session. I'll take it.

6 hours - 2200/0400. 26 minutes total. PE: 7.

GtG 1.4 - Squat and Leave - 151207

2 rounds, no timer
Band abductions, medium band x15
Hip Thruster, medium band x20
6 mins.

6 rounds, in .30 on 2.00

Oly Squat 135 x10/205 x5/225 x5/245 x3/3/4

12 mins.

8.5 hours - 2130/0600. 18 mins total. 18 hours, PE 6.

Off Schedule - CNS Squat - Nov 17

There's a lot less to note after a workout when you come in with no expectations, and no plan. What did you hope to accomplish? Uhhhh... Did you hit your benchmarks? Duh...

When in doubt, just work up to a 5RM in the squat. This way you look like you're still forging ahead, and, you can go to bed knowing that you've worked harder and smarter than 80% of most people in the game.

Do you feel better about yourself

Buy in
3 rounds, HT timer
Ab Wheel rollouts
GtO, no count @ 115#
7 mins.

- 1 min -

Hi bar Squat, in .45 on 2.45
10x 135#/6x 205/5x 225/245///x 205/11x 135
20 mins.

245# doesn't feel heavy, it's just a motor recruitment thing. I'm going to have to grow some nerve by hanging out at this poundage for a while - and eschew the reps.

8 hours - 2230/0630. 28 minutes total. 48 hours, PE: 6.

Off Schedule - Squat sub-5RM - Oct 27

4 rounds, two out, two in - HT timer

Hip Thruster x10 - single strong band

Passive rest, hip flexor stretch.

5 mins.

Squat to 5RM - interrupted

SB timer

10 @ 135/10x 165/10x 185/6x 215/235 x5/6

All I had time for. Hips feel terrible, esp in the AM, but under load, they do everything they're supposed to. Just as long as they remember who's boss, there won't be any trouble.

16 mins.

8.5 hours - 2130/0600. 21 minutes total. PE: 6.

SB - Squat 5x5 n' Stuff - Aug 10

No timer today.

Oly Squat

10xbar/x95/x115/x135

5x5 @ 205

Took a lot to get loose today, or I might say, took a lot to get loose enough to get deep. Don't know that I ever felt loose - too much driving and sitting this last week. Sharp knee pains at the lower weights, which vanished when I started the 5's.

Bench press

205 x10/10/9

OH press

135 x3/4/5

Chins 3x5

Hammer curls 10+ @ 25's

6 hours - 2200/0400. 35 minutes or so. PE: 7.

HT Comp - Squat n' PushPull 5x5 and 5 - July 18

Oly Squat, on 2.00
10x 135/8x 185/7x 205
5x5 @ 225
17 mins.

- 1 min -

Ring couplet, 5 rounds HT timer
Ring Row x max reps
Ring Dip, try to match reps with row set
13 mins.

9 + 1 hours - 2200/0730. 31 minutes total. PE: 8. 222/15.

HT Comp - 4 for the 4th - July 4

Oly Squat, for depth
8x 135/5x 185/x6/5x 225/x6/x8
13 mins.

- 4 mins - 

Triplet, HT Timer
5 rounds (4 dips)
Power clean @ 135 x5+
Ring Row x max reps
Ring dip x12 
18 mins.

8 hours - 2300/0700. 36 minutes total. PE: 7.

HT Comp - Squat and PullPush - June 19

Oly squat

10x 135/no count for reps in .30 @ 185/////

16 mins.

Pull/Push/Pull

4 rounds, HT timer

Chins

Ring Dip x10+

Ring Row x max reps

16 mins.

9 hours - 2130/0630. 28 mins total. PE: 6. 226/13.

Squat reps, not weight - May 8

4 rounds, each alternate on 2:00
Front squat @ 135/145/155/165 - until form broke down (7-5)
Back squat @ same (until .30; 8's mostly)

Again, just squeezing in what I can on what was to be a full day. Feeling less loose than I have been - tough to get down into the bucket this morning.

8.5 hours - 2130/0600. 15 minutes total. 24 hours. PE: 6.

Squat and Leave - May 3

High bar back squat, on 2.00

10x 135#/9x 185#/8x 205/225 x7/6/5/4

14 mins.

8.5 hours - 2230/0700. 14 minutes total. 48 hours. PE: 7.

Squat/Circuit/MA - April 26

Squat in .30 on 2.00
135 x8/185x6/////
11 mins.

- 2 mins - 

4 rounds, HT timer
Ring Row
Ring Dip
Bent over row @ 135 x7-6
KB singles (alternating) @ 53#
... and an extra KB double
21 mins.

- 2 mins -

Bag work, 18 rounds of .15 on, .15 off
Simple singles and two's/stop kick two's.
9 mins.

PM
Walked to/from Church at Hingepoint; easy stretching in the evening.

7.5 hours - 2230/0600. 46 minutes total. 24 hours. PE: 8.
Week Ave: P 178g/25%, C 219g/31%, F 140g/44%.

Simple Squat - April 20

Just opening up the hips and testing everything for pains. Added a little from last time - hope to LP a bit until squats are at a presentable level again. Just going to do things deep and right, unconcerned about poundage. Reminding self...

High bar in .30 on 2.00
135 x8/155 x8/8/10/10/10
15 mins.

7.5 - 2 hours - 2230/0600. 15 minutes total. PE: 7.