19th August 2008 - Low Bar Full Squat 315lbs x 6

making consistent progress :) I think this is the best relative strength I've ever had. And only squatting once a week :0 Rep calculator puts my max at 365lbs. Up 10lbs and damn close to double bodyweight. Enough strength for a 31-32 inch vertical jump now I think, and 35-36 from a run. ----- Tuesday 19th August - Micro Cycle 9 - Week 6 - Day 1 - Workout B Heavy Body weight at gym = 197.5lbs in winter clothing Not a bad workout. I had a feeling I would be stronger, just by how I felt internally and how my legs felt, and I was right Warm ups and skipping felt ace as well. Didn't feel too tired on the way home as well. Changed my setup up a little, added some exercises and removed a few - will do those on the other workout in a week's time. Added the calf raises to strengthen my feet and lower legs. They are weak, foot muscles/ankles/calves keep getting trashed up on my BBall/Jumps sessions Bodyweight is up from a pre workout meal and holding water. General warm up - 3 min moderate speed walk on treadmill Eric Cressey foam roll routine 1 set each of my usual dynamic mobility exercises behind the neck band pull aparts - green mini-band help 3/4 length 2x8 lateral deep lunge x8 situp complex on swiss ball single leg RDL mobility + psoas activation walk 2 short runs of low effort prime times (stiff legged runs) A few sets of hops in place - 2 legged and then single legged 3x10 seconds rope skipping - 2 legged then 5 reps single leg, each leg, then alternating legs - 30secs rest 45lb oly bar complex - slow clean pull, GM onto toes, high hang powerclean, military press - 5 reps each ---- Low bar Full Back Squats - shoulder width stance - Oly Shoes - no Belt warmups - 45 seconds rest between double sets on the same weight. Then 2-3min rest between each weight increase in Nike Free 5.0 trainer - 95x4, x2, 135lbs 2x2, 185lbs x2, switched to oly shoes 205x2, 225x2, 255x1, 285x1, 315 x 2 sec support Low bar Full Back Squat - 315lbs x 6 (+20lbs -1 rep)-- gut busting grind on last rep Been thinking about 315lbs all week, wasn't sure if I would just go for 305x7 or hit 315lbs and hope for at least 5 reps. The warmup single with 285lbs felt heavy as hell, which didn't do my confidence any help, but the 315lb support helped. And then I cranked 6 reps with 315lbs! Sweet. Would have gotten 305x7 for a 10lb gain from 2 weeks ago. ep calculator puts my max at 365lbs. rested 10 mins before moving on --- Single leg kneeling Deadlift 1.5 mins rest between each side - 2 sec pause at bottom - BW x 5, 2x55lb dumbbells x 8 (+10lbs) Pretty hard, but better than last time. ---- Upper body/shoulder prehab stuff Low incline dumbell face pull to forehead - elbows at 90 degrees, palms facing with a hold at top - 2x2kg x 3, 2x4kg dumbbells x 12 (2-3sec rest between each rep) close grip triangle Push up on floor - paused top and bottom x 18 (+1 rep) 6kg dumbell x12 (2-3sec rest between each rep) single arm face down on bench subscap rotation - hold at top --- Side Plank hold warmup - supported leg raises x 8 1 min 15 secs each side - up 5 secs ---- Single leg standing calf raise machine warmup - BWx5, 2 plates x 3 1.5 mins rest between each side 1 rep + 20 sec ISO hold at top x 3 plates shakey, left leg is much weaker than my right. And the left happens to be my layup leg too.... felt pretty shakey

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YouTube | August 19, 2008

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