"Heavy" Squats, Random Day

1 May 2015


Squat 135x5, 225x3, 275x3, 315x2, 345x5, 365x5, 385x3, 405x2

First squat over 400 post-injury. Was pretty happy about that.

Rack pull 355 lbs. x 12 singles, 60 minutes rest in between

Paused shrug 50 total reps

Lever squat machine split squats 50 total reps

Worst leg exercise ever.

Calf raise 50 total reps



3 May 2015


Standing front press 165 lbs. 5s x 3

Did this instead of bench pressing because I want to BP on Tuesday.

Neutral-grip pullups 50 total reps

Lats were sore today for some mysterious reason.

Lateral DB raise 50 total reps

Overhead tricep extensions w. EZ bar 50 total reps

Incline bench DB curl 50 total reps

Lever squat machine:

New 5/3/1 Program - Week 4, Day 4

4 February 2011

Deadlift:

Warmup 2 sets
255 lbs. x 5
295 lbs. x 5
335 lbs. x 13 reps (a puker)

One-arm DB rows @ 105 lbs. x 15 each arm (rest-pause)

Back raise 3 sets x 10

Leg curl 3 sets

Breathing KB shrug 35 reps from 26 to 70 lbs. and back

Hanging leg raise 3 sets

Ab wheel rollouts from knees 2 sets

My deadlift is suffering from being the last exercise of the week - the lower back is severely beat up by the time I get to it. Will have to figure out a way around this. Grip is also fried and I feel the bar slipping even at light weights. Fewer sets of abdominal work will also be in order.