Tuesday 5/25 Squat

Squat
-Bar x 10
-135 x 10
-135 x 3 loose belt and mini band
-225 x 3 "
-315 x 3 "
-405 x 3 "
-495 x 2 belt and wraps
-520 x 1 "

Reverse Band Squat
- 585 x 2 belt and wraps with black band
-625 x 1 belt and wraps with black band

385 x 10 belt and mini band

Squat From Bottom
-225 x 3
- 275 x 3 x 2

Band Goodmorning
Abduction/ Adduction

Sunday 5/23 Bench

Bench
-Bar x 10
-135 x 10
-135 x 5
-225 x 3
-315 x 3
-350 x 2

Bench is definitely my weakest lift at this point, but it's moving fairly steadily.

Reverse Band Bench to 3 board
-425 x 3 shirt
-515 x 2 shirt
-605 x 1 shirt

DB Bench
-100 x 15 x 2
-100 x 12

Saturday 5/22 Deadlift

Deadlift
-135 x 3 x 2
-225 x 3
-315 x 3
-405 x 1
-495 x 1
-545 x miss belt
-515 x 1 belt

Started feeling really sluggish after 405 which pretty much took me out of it mentally for the remainder.

Reverse Band Deadlift
-515 x 1 x 2 black band
-605 x 2 black band
-655 x 2 belt, black and grey bands
-695 x 1 belt, black and grey bands

Glute Bridge
-225 x 5
-315 x 5
-365 x 5 x 2

Donkey Kicks with band
Abs

Tuesday May 18, 2010 Squat

This is week 4 since John and I started training in my basement. We missed a week of squatting so this is squat workout 3.

Here is the workout:

Squat

Bar x 10 x 2
- 135 x 5 x 2
- 225 x 5 with mini band in belt
- 315 x 3 with mini band in belt
- 405 x 2 loose belt
- 475 x 1 belt and wraps
- 495 x 1 belt and wraps

Should have done at least one more at 495, it felt solid and had really good speed. My CNS is really starting to get used to heavier loads and I have gone from 425x1 the first week to this in just 3 training sessions. I have a feeling these will move pretty quickly for awhile.

Squat from high pin

These were probably the top 1/4 to 1/5 of the movement.

- 585 x 3 belt
- 675 (635) x 3 belt and wraps
- 725 (675) x 3 x 2 belt and wraps (I think this is the right weight. They might be high.)

We followed those up with a set of 10 full ROM squats. I did 365 x 10 with a loose belt and mini band. These have moved really well going from 315 to 350 to 365 in three weeks. Using the mini band also helps to get me to sit back and has helped my form tremendously.

Squat from pin at bottom of ROM (I mean all the way at the bottom, I was beyond ass to grass to get set.)

- 225 x 3 x 3

I have a feeling these are going to really going to help with speed out of the bottom.

Decline sit ups

-BW x 10 x 2

Sissy Squats

- BW x 6 x 3

Good Mornings

-135 x 10
-185 x 5
-205 x 5

I should have done abduction/ adduction with bands but forgot about it.

I felt like shit before we started. I was tired and in a bad mood and didn't feel like doing anything but sitting in front of the TV. It turned out to be a really good workout and I'm starting to feel like things are starting to come together after not handling any kind of weight for close to a year.