Volume Week 1 Day 1 Squat

Warmup-  Foam Roll, Lax Ball,  QPTER, ASLR (Doorway), 2Joint RectFem Stretch, XBand Walk, Leg Swings...

1.Squat Raw No Belt-  up to 305x6 @RPE 9  Then 290x6x3 sets @RPE 8
2.Speed Deads- 225x2x7 sets RPE @7
3A)Single Leg Squat ON (not to) Box-  BWx 8x4 sets
3B) Pull Throughs - 120x12x4sets
4A)TRX Fallouts
4B) TRX Side Plank    

Conditioning... Snatches 16kgx 10,10,9,9,8,8,7,7,6,6,5,5,5,5= 100                            

Bench 1/25/11

Warmup-- Foam Roll; Pec Minor Mob;  Lacrosse Ball Int/Ext Rotation and Subscap; Wall Slides; TYWL; Band Pull Aparts;  Wrist Prep from Joe Hashey.

1A)Bench- 225x5; 240x5; 255x7 @ RPE 9
2A)Close Grip Incline: 205x3x4sets @ RPE 9
3A)Chins: +30lbs x5x5
3B) Pushups: BWx20x3
4A) Seated Neutral Row: 140x12x3sets
4B) Rolling DB Extensions: 40x12x3 sets

Been crazy busy with work and it's no excuse.. making steady progress again and it's all I can ask for.

Squat Training 1/23/11

Warmup- Foam Roll... Hip Mobility from Assess and Correct.. ASLR, QPTER, Weingroff Thoracic Ext,  XBand Walk and Lower Body Rolling.

A1)Squat-  265x5; 285x5; 305x5   No belt.
B1)DB RDL-  85's x 12 x 4 sets
C1) Front Foot elevated Bulgarian Split Squat 20lb  DB's x8x 3 sets
Various core work.... 3 Rounds of.
Ab Dolly
TRX Bodysaw
KB Windmills
Side Plank with Thoracic Rotations.

My Weak Shoulders 1-22-11

Warmup:  Foam Roll; Rolling Patterns; Lat Stretch; QPTER; Weingroff TE; Boyle Thoracic Mob; TYWL;

A1)Standing Military: 95x8x2sets 115x8x3sets
B1) DB Bench: 80x10x4 sets
B2) Shoulder Width Pull up: BWx 8,8,6,6
C1) Seated Neutral Row 140x12x3 sets
C2) DB Extension:  30x12x3sets

Overhead pressing has to get better. That's awful.

Clients all day Saturday with a visit to 10th ave Burrito. Up early to squat on Sunday then program writing and football.

1-20-11 Deadlift Training

Warmup- FRIA; Lower Body Rolling Patterns, ASLR, QPTER, Weingroff Thoracic Extension (Lack of better description lol); Standing hip swings front side, XBand Walks.

A. Deadlift- 370x3; 390x3; 415x7 RPE9
B. Front Squat- 185x6x4
C1. DB Walking Lunge x35'sx8*x3 sets
C2. Plank on Ball - 45 second x 3 sets
D1) Side Plank- 10 breaths x 3 sets

*Awful at Front Squats...Single Leg strength is a struggle as well but overall good progress.

Bench 1/18/11

Warmup-    Foam Roll; Lat Stretch; Pec Minor Mob; S/L Shoulder Mob; Rib Roll; TYWL; Scap Wall Slide;   (I'm amazingly aweful at the last 3)

A1) Bench:  235x3;  250x3; 265x6 RPE 9
B1) Close Grip Incline:  185x6x4  @ RPE 8.5-9
B2) Chins: BW+25lb x6 x4 sets
C1) Chest Supp Row (Upper back emphasis): 2 platesx10x4 sets
C2) Close Grip Pushup: 4-1-1 Tempo   BWx15x4
D1) Zottman Curls: 25lbx 12 ; x10; x10

5lb PR from last wave though pushed the RPE higher than I wanted to. BW @ 192.5 this morning.

Squat Training 1-18-11

Warmup-
Foam Roll; Hip Flexor Mob; Quadruped Thoracic Ext/Rot; Boyle seated T-Spine Mob; Standing Leg Swings; X-Band Walk x15

A1) Squat- 295x3; 305x3; 325x6 RPE 8
B1) DB RDL's- 80's x 12x4sets
C1) Offset KB Bulgarians 35lbsx10*x3 sets
C2) Ab Wheel xBWx 10x 3 sets
D1) Side Plankx 8 breathsx 3 sets
D2) Reverse Crunch x 10x 3 sets

Workout went well. reps were easy and all the mobility / corrective fixes are really paying off.  Bench tomorrow.