W5 - Squat "Heavy"

January 8, 2015
Before Supper

Low back is still pumped..... One thing about this program (well a couple of things); I'm not liking flipping around exercises so much and without getting enough volume prior to switching anyways.

Today is supposed to be my heavy squat day which only called for 3 sets of doubles at 85%. I'm no expert but 6 total reps at that percentage isn't going to do it for me. Granted I pulled back and based everything off of a training max but still. The other main squat sets on this day are insufficient for me to really feel good about the workout. I'd rather kill the competition lift then get some assistance on lagging body parts but this seems a guy's hitting the first 2 assistance exercises basically the same and not even hitting the lower threshold of Prilipin's chart.

Anywho I'm in about that 80% range so I just wanted some good work their then back off of lifts that'd aggravate my back and then call it.

Squat
45 x 5 x 3r
135 x 5
225 x 3
315 x 2
365 x 1
405 x 6 x 3r

B Squat
40# x 3 x 12r - Need more unilateral work as the left is lagging.

McGill Pull-up
BW+10# x 7r

Bunch of 135# Baby Inch picks and 40# blob hops between sets.

D3, B1 - Deads

October 9, 2014
Noon

First day back with a regular bar in my hands. Feeling good but not doing any work in a real fatigued state. Deadlift pulls were all done full stop, reset, and pulled. Really focusing on squeezing the weight up vs my normal exploding into it.

Warmups
Clubbell front swings and casts w/25#
McGill 3
BW Squat and Goblet Squat

Sumo Deads
135 x 3 x 3r
225 x 3
315 x 2
365 x 2 x 8r

SSB Split Squat
65 x 5
135 x 3 x 8r

SSB Shrug
135 x 20
225 x 2 x 20r

McGill Chins
BW x 2
+25 x 10

D3, B2 - Deads

October 2, 2014
Noon

Feeling better but I'll continue the rehab train for the next couple of weeks to see if I can keep them pain free before really pushing myself again.

Warmups
Clubbell Front Casts up to the 25#
McGill 3
BW Squats

Work
TB Deadlifts
144 x 3 x 3r
234 x 3
324 x 2
414 x 3 x 6r

SSB Split Squats
65 x 8
105 x 8
135 x 8

TB Shrugs
254 x 3 x 15r

Chins
BW x 7 x 3r

D3, B3 - Deads

August 14, 2014
Noon

Armwrestling tonight will be my back and arm workout. I think the paused Deads are going good. I also pulled with the bar on my fingers for something different.

Paused Deadlift
135 x 2, 3, 3
225 x 2
315 x 2
405 x 1
455 x 1
475 x 2
Regular pulls
405 x 8

Bulg. Split Squats
+40 x 2 x 8r

D3, B1 - Deads

August 6, 2014
Afternoon

Did a day early because I was supposed to be on the road tomorrow. Not happening now so I'll do my chins and some more arms then.

#31daysofarms #augustofarms

Deadlift - Rehband belt an strapped worksets
135 x 3 x 2r
225 x 3
315 x 2
365 x 10
385 x 10
404 x 9 - last rep I started to lose speed so I stopped there.

Bulg. Split Squats
BW x 2 x 15r

45' Bench Shrugs w/3ct, w/FG, thumbless
35e x 3 x 20r

P Bar Hammer Curl
105 x 10, 10,
85 x 15

D3, B2 - Deads

July 31, 2014
Before Supper

Really working my deadlift form these days.

Paused Deads - Below Knee
135 x 2, 2, 2, 3
225 x 2
315 x 2
405 x 2, 3 - drop the weight to keep with the form work
365 x 2 x 4r

Bulgarian Split Squat
BW x 3 x 12r

BB Shrug
315 x 3 x 20r

McGill Pull-ups
BW x 6 x 1r

P Bar Hammer Curl
105 x 4 x 8r