3/27/11 Squat Volume Week 1

Warmup/MovePrep:    Rib Roll; ASLR w/Tubing; "warrior" lunges; Dropstep/Side Lunge

1. Squat- 315x5 no belt;  350x5 @ 9 RPE  then down to 330x5x 1 set
2. Goodmornings;   165x6x4 sets  (no belt)
3a) Bulgarians 3 sets 8*  35lbs
3b) Ab Wheel   3 sets until breathing pattern changed
3c) Side Plank  3 sets until breathign changed
3d) Pull Throughs   3 sets 12 @100lbs I think..

Deadlift Intensity Week 1

Warmed up with Foam Rolling. ASLR. Coreboard Hurdle Step Corrections. 

Deadlift - up to 405x2 No Belt;  Add Belt 455x2 @8 RPE ; 500x2 @9.5 RPE
Front Squats- 225x3 No Belt...Put belt on and did 3x3 at 225 @8
Walking Lunges - 40lb db's x8*x3 sets
AB Wheel and Side Plank to Finish.

3/1 Intensity Bench Week 1

Warmup-  Foam Roll/ASLR/  CW Thoracic Ext/  Wall Slide/ Band Pull Apart Series

1A)  Bench-  Up to 300x2; then 285x2x2  All RPE's at 9
2A)  Incline Bench- 90's x 6x 4 sets
2B)  Pullup-  +25lbsx 5x5
3A) Close grip seated row-   160x8x4sets
3B) KB Arm Bar- 35lbs

Moving right along..

2-28 Intensity Week 1 Squat

Warmup... Foam Roll/ QPTER/ ASLR/ Walking Lunge w/Rotation / Cradle Walk / Core Board Squat Progression...

Squat-  385x2 @9RPE;  405x2 @9.5RPE ;  385x2x2 @9RPE
Snatch Grip Deads-  UP to 405x2 no belt @ 9RPE;  435x2x2 (Belt @9RPE)
RFESS-  50's x6 x4 sets
Circuit--- Landmines.. Circle Plank on Ball... Suitcase deadlift

This template has worked well and I plan on sticking with it for the long haul.