W7 JJ - Squat

August 10, 2015

Before Supper

Week 7. Gail came down and started to work with the weights again. Proud of her as it's big deal to come and get wobbly legs and try this stuff again in front of me. Built a really simple A/B workout with a hinge, press, pull, abs, and arm component. Everything for 3 x 8r although some are at 3 x 5r until she gets dialed in a bit. Progression will be based on bettering these reps for a bit. 

Happy to hit another front squat PR with 365# x 1 with a belt and my TK sleeves. I'll back off from here to ramp up again over the next 8 week cycle.

Front Squat

45 x 4 x 3r

135 x 3

185 x 1

225 x 1

275 x 1

315 x 1

335 x 1

365 x 1

Squat

225 x 2 x 4r 

315 x 1

365 x 1

390 x 1 - didn't feel "right"

315 x 5 - nope. Hips don't like it today. 

Hip Belt Squats

90 x 10

135 x 3 x 10r

Video for Geralt

W6 JJ - Squat 470 x a few

August 3, 2015
Afternoon

Week 6. Didn't eat today but felt okay. Paused the last 470 rep for funzies.

Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
435 x 1
455 x 1
470 x 2, 2, 2, 2, 1, 1

Hatfield Squat
44 x 3
134 x 3
224 x 2
314 x 2 x 8r

Heavy Band Crunch 3 x 15r

Enough. Got barbecue to eat mang!

W5 JJ -Squat

July 26, 2015
Afternoon

Week 5. Moving stuff up a day so I've got more free time over the long weekend.

Front squats are still moving good so that makes me happy.

No grip work today. Still a little cooked in the flexors from the crusher work the other day. Nothing gets right into the muscle bellies like thick bar work. For me anyways.

Front Squat
45 x 4 x 3r
135 x 2
185 x 2
225 x 1
275 x 1
315 x 1
335 x 1
355 x 1

Squat - Piston Style - each set with one breath as well
225 x 2 x 2r
315 x 1
365 x 6 x 4r

Sissy Squats BW x 4 x 8r

Seated Band Leg Curls Avr+MM x 3 x 15r

W4 JJ - Squat

July 20, 2015
Before Supper

Week 4. Played around with some more grip tonight. Hands were too cooked to do much with the Baby Inch by the time I got to it.

I also wanted to try something different for my quads so I tried sissy squats for the first time. I could've done a lot more reps per set but I figured I'd best see how I feel after these and they did build up good. More towards the centre of the thigh and up I feel them.

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

Paused Squats
375 x 3 x 3r

3-Way Calf Raises
BW x 40, 30, 25

Sissy Squats
BW x 5 x 5r

Grip done between other sets

Grippers, warm-up to
GHP5 x 3
GHP5 30mm Block x 3 x 5r
HG250 Bouncies w/25# x 3 x 5r

Some 40# blob picks and a right handed curl.

Some Baby Inch hops to about knee level.

W3 JJ - Squat

July 13, 2015
Before Hot-dogs

Week 3. Kankle is freaking huge on the leg that was tattooed on Friday. Anywho, work needs to happen.

Front Squat
45 x 3 x 3r
135 x 2
185 x 1
225 x 1
275 x 1
315 x 1
345 x 1 - I think it's a PR. Felt a ways from my max yet.

Piston Squatting
225 x 3
315 x 1
340 x 6 x 5r

Superset
Banded Leg Curl Avr+MM x 2 x 15r
Weighted Crunch 55 x 2 x 12r

Gripper work between squat sets. Warmed up to:

Parallel Set - GHP5 x 3, 4
30mm Block Set - GHP5 x 2 x 4r
Strap hold w/5# - GHP5 x 1

3rd set of piston squats
https://instagram.com/p/5GKvZ4SmPF/

The 345 front squat
https://instagram.com/p/5GGKnJymID/ 

W2 JJ - Squats

July 6, 2015
Before Supper

Week 2. Second day playing with grippers since Friday. Feel pretty good to make some substantial gains if this is my current base.

Replacing the speed squats in this cycle with paused squats. Cause I like em!

Also just wearing my TK sleeves again this cycle.

Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
415 x 8 x 2r

Paused Squats
365 x 3 x 2r

Giant Set
45' Back Raise 52# x 3 x 8r
Band Leg Curl Avr+MM x 3 x 12r
Weighted Crunch 55 x 3 x 10r

Parallel Grippers - Between Squat Sets
T x 10
GHP5 x 3
2.5 x 1
3 (146#) - Right x close, 1, Left x 1, miss
GHP5 x 3 x 5r

W1 JJ - Squats, Cycle 3

June 29, 2015
Before Supper

Week 1, 3rd cycle. Super muggy and warm. Bad sleep last night because of the heat and stress.

Front Squat
45 x 3 x 3r
135 x 3
185 x 2
225 x 1
275 x 1
315 x 1
335 x 1
I'll keep pushing these up every week and see where I'm at.

Squat
225 x 2 x 2r
310 x 6 x 5r - piston squatting, fast and without lockouts

Giant Set
45' Back Raise x 3 x 12r
Band Leg Curl Avr x 3 x 20r
Weighted Crunch 40 x 3 x 12r

Took a video of my top two front squat sets and my second set of pistons just to indicate form.

W8 JJ - Squat 485 x 3 x 2r

June 22, 2015
Before Supper

Week 8. Felt good. Short and sweet. With squats I'm definitely more of a grinder than an explosive dude for sure.

Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
485 x 3 x 2r - enough
315 x 10 - just to get some blood in there

Standing Calf Raises
BW x 35, 20, 20, 20

W7 JJ - Squat 385 x 6 x 4r

June 15, 2015
Before Supper

Week 7. Felt good. Decided to do paused reps on my last workset and they felt good. I've got a lot of potential traveling coming up over the next couple of weeks. We'll see how I feel tomorrow being stuffed in a vehicle for 10-12 hours. Typical after squat day....

Front Squats
45 x 4 x 3r - did the first two sets as back squats to warm up my elbows
135 x 2
225 x 2
275 x 3 x 2r

Squat
225 x 2 x 2r
315 x 1
365 x 1
385 x 6 x 4r - last set paused

Seated Band Leg Curl
Avr x 3 x 20r

X-Band March
2xAvr x 2 x 60s

Calf Raises
BW x 35, 25, 20

W6 JJ - Squats

June 8, 2015
Before Supper

Week 6. Felt okay other than before my forced to do some laundry after my first squat workset...... Oops

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

Speed Squats
305 x 6 x 2r

Seated Band Hammy Curls
Avr x 3 x 15r - low back was a bit pooped so I went with these instead of the GM's

Ring Row
BW x 2 x 25r

W5 JJ - Squat

June 1, 2015
Before Supper

Week 5. Going for a brisk walk/jog later as well. I'll know better after I start. I went out for a quick 35 minutes a couple days ago as well.

Front Squat
45 x 4 x 3r
135 x 2
225 x 2 x 2r
275 x 2 x 2r

Squat
225 x 2 x 2r
315 x 1
355 x 5 x 4r, 8

BB GM's
205 x 3 x 8r

W4 JJ - Squat

May 25, 2015
Before Supper

Week 4. I took a stim drink prior to today's workout and it effed me up. Been going a couple of months now without really taking anything zazzy. The buzz today had me bouncing off of the walls and I had a tough time staying focused. Weight and movements felt great but my brain was off course.

Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
435 x 6 x 2r - paused the last set. Easy peasy.

Speed Squat
280 x 6 x 2r - man these hit me. Not a bead of sweat today until I started these.

BB GM's
185 x 3 x 12r

Hanging Knee Raises
BW x 3 x 6r

W3 JJ - Squat

May 18, 2015
Before Supper

Week 3. Still sick. Lots of mucus from my sinuses and lungs. Cardio capacity is really crap now. Kept with a lighter weight with the front squats as the choking was really exasperated today. Back squats went good yet and finished all of my worksets within 18 minutes.

Front Squat
45 x 4 x 3r
135 x 2
225 x 3 x 2r

Squat
225 x 2 x 2r
315 x 1
330 x 6 x 5r

BB GM's
185 x 3 x 10r

Hanging Knee Raises
BW x 3 x 5r

W2 JJ - Squat

May 11, 2015
Before Supper

Week 2. Woke up with a sore throat today and it's still bugging me during squats. Weird getting sick in the spring.

Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
410 x 8 x 2r - less than 30 minutes including bsing on Facebook.

Speed Squat
255 x 6 x 2r - 30s

GM's
135 x 3 x 15r

Standing Band Crunches
Avr x 2 x 30r

Tonight's workout music. Figured I'd post this to give folks an idea of my "upbeat and feel good" workout tunes.

http://www.youtube.com/watch?v=6q8Zvc0t2M4&sns=em

W1 JJ Cycle 2 - Squats

May 5, 2015
Before Supper

Second cycle, week 1.

Front Squat
45 x 4 x 3r
135 x 3
225 x 2
275 x 3 x 2r

Squat
275 x 1
305 x 6 x 5r

BB GM
135 x 2 x 15r - work on good stretch and good speed on the concentric

Standing Band Crunch
Avr x 2 x 30r

W8 JJ - Squat 475 x 4 x 2r

April 17, 2015
Before Supper

Week 8. Rushed through a short one as going out for supper for Gail's birthday. Wore my belt and light 2 meter Valeo wraps. They were only on tight enough to stay on. Wraps definitely make my knees feel better than sleeves though. Put them on at 225 and didn't take them off until after my last set. Loose.

Squat - elbows were still tight
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
475 x 4 x 2r

W7 JJ - Squat

April 20, 2015
Before Supper

Week 7. Elbows are still effed from arm wrestling practice a week ago and there's a ton of pain getting under the bar to squat. Still wearing my light red striped 2 meter Valeo wraps. Not much in the way of pop but my knees feel healthier using them vs sleeves.

Front Squat
45 x 4 x 3r
135 x 2
185 x 2
225 x 2
275 x 2
290 x 2

Squat
225 x 2 x 2r
315 x 1
375 x 6 x 4r

Seated Band Leg Curls
Avr x 3 x 20r

45' Back Raise - leaving these alone as I've got a pretty good deadlift session coming up later this week.

Standing Band Crunch
XH x 3 x 20r

W6 - Hip Belt Squats

April 17, 2015
Noonish

Week 6. Felt a bit guilty not doing anything for my legs yesterday so I decided to do some quick hip belt squats to get a nice pump going. All quads!

Hip Belt Squat - Stood on blocks and used a loading pin
45/90/135/180 x 10
225 x 10, 15 - back to work. Great pump!

W6 JJ - Squat

April 13, 2015
Before Supper

Week 6. Went to an arm wrestling practice yesterday for the first time since probably mid-November or so. Had some strong pullers there to help me tweak my elbows good for the week. That said I'm glad I've got a bow bar to squat with. Definitely weaker with it vs a power bar I think due to a slightly different position and the inability to get as tight up top. I also played with my different wraps to check feel and to give my clicky knee support before it got the chance to yip at me. Anywho.

Bow Bar Squat
54 x 3 x 3r
144 x 3
234 x 2
324 x 1
374 x 1
414 x 1
449 x 6 x 2r

BB Speed Squat - 30s
304 x 6 x 2r

Giant Set
Banded Leg Curl Avr x 2 x 20r
45' Back Raise x 2 x 12r
Standing Band Crunch Avr x 2 x 25r

W5 JJ - Squat

April 6, 2015
Before Supper

Kicking off week 5 with a bad combo of to many stims and to much old grocery store sushi. You win some, you lose some.

Left knee got clicky again after my 3rd workset of back squats. Threw on some loose wraps and it seems to have helped.

Front Squat
45 x 3 x 3r
135 x 2
185 x 2
225 x 2
275 x 2
285 x 2

Squat
225 x 2 x 2r
315 x 1
350 x 5 x 4r, 8r

Seated Band Leg Curls
Avr x 2 x 18r

Superset
45' Back Raise
BW x 2 x 10r

Standing Band Crunch
Avr x 2 x 20r