ME Squat 1-22-13

PVC Roll
stretch
general warm up

Squat
135 x 5
225 x 3
315 x 3
405 x 1
475 x 1
525 x 1
550 x 1
I would have liked to go a little heavier, but between still getting over the flu and having a heavy strongman day on Sunday I didn't have more in me.

Hack Squat
I don't know how much the sled weighs on my leg press, I would guess around 100-150.
+200 x 8

+290 x 8
+380 x 8


Glute Bridge
245 x 5 x 4 sets


GHR
mini band assisted x 6 x 3 sets

Ab Wheel

Leg Extension
45 x 15 x 3 sets

Events 1-20-13

I had the flu last week, so I didn't get much done.

Log

140 x 3

180 x 3

230 x 3

270 x 3

320 x fail

300 x 1

320 x 1 x 3

Yoke

all 60 foot runs

250

450 x 2

650 x 2 or 3

850 - this was the best 850 has ever felt and I had no drops

Farmers

210 x 60

300 x 60

Stones

load to 48"

330 x 2 or 3

360 x 3 singles

405 x 3 singles

Cube Speed Squats 1-8-13

PVC Roll
Stretch
Jump Rope

Squat
worked up by plates and quarters
315 x 2 x 10 sets

Lunges
BW x 15 x 3 sets

Leg Extensions
45 x 12 x 3 sets

GHR
light band assisted x 8
monster mini assisted x 6
mini band assisted x 6
BW x 3

Calf Raise
95 x 25
145 x 25 x 2 sets

Ab Wheel
one set of 5, I had some bicep tendonitis really flaring up so these were killing my arms

Decline Sit up
BW x 20 x 2

Last Couple Workouts

Deadlift 1/3/13

Deadlift
315 x 5
405 x 3
495 x 3
545 x 1
600 x 2
635 x 1 PR

DB Row
130 x 10
160 x 10
160 x 10

Good Morning
225 x 8 x 3

Abs

Events 1/6/13

Log C&P
180 x 3
230 x 3
270 x 3
320 x 1
340 x fail
I really need to figure out why I am struggling with the clean so much lately.

Yoke
450 x 50 ft
650 x 50
850 x 40 with about 15 drops, but it's still a PR for weight that I've carried on yoke.
700 x 50

Farmers
245 x 50
335 x 40, I dropped this.  My right hand was hurting from the yoke for some reason, and I think it affected my grip a little bit.

Abs