Workout #6 and #7

Full Squat: 185x8... 70

Trying to figure out how I am going to get 50 consecutive reps outta one set... so I did multiple sets until I hit 70. Took A WHILE... but 185 is starting to feel lighter. Last time I did one all set of 185, I did 28 full reps and ended up losing my breakfast in the parking lot.

Goal for Wed Jan 18

SOHP: 95x10
DB Bench: 50x10
DB Curl: 25x15

Full Squat: 185x20, 10
SLDL off block: 135x15

Actual:

SOHP: 95x10, 8, 6
DB Bench: 50x8, 6, 5
DB Curl; 25x14, 12, 10

Full Squat: 185x18, 12
SLDL off block: 135x9, 1

I'm going to take it easy until Sunday... my lower back is quickly fatiguing from this week's workouts... the 18 full squats I did were sloppy relative to the sets earlier in the week... must remember to keep form, take each rep separately.

Workout #5

Monday Jan 16th

SOHP: 95x8, 7, 5, 4
DB Curls: 25x13, 12, 10
DB Bench: 45x13, 11, 12

Full Squat: 185x13, 10, 7
SLDL off block: 135x8

Next squat workout: at least 15 reps in one set.... DB Bench too light still, move up to 50s... SLDL, there is a huge difference in consciously stretching the hamstrings

Workout #4

Performed Sunday, Jan. 15

SOHP: 95x8, 6, 5, 3
DB Curls: 20x10, 25x10, 20x13, 20x13
DB Bench: started with 25s... end with 45x6

Full Squat: 185x10, 7, 6, 7
SLDL (off block): 135x12

The goal is to get one all out set of 50 - 100 reps in Full Squat with 185 pounds. I've been slacking here.

20 lb DB curls are too light... 25's will be the new minimum. 45 lb DB bench presses are the minimum as well. Standing presses are done with some leg drive...

Workout 2 & 3

Workout #2

Full Squat 185x16
SLDL 135x15
Press 75x13, 10, 8, 6

Workout #3

Full Squat 185x12
SLDL 135x12
Press 85x9, 8, 6, 3

Time to start pushing squats in the 20-25 rep range...

Workout 1

Goal

Full Squat: 185x15
SLDL: 135x15
Dips: BW+25 x5

Actual

Full Squat: 185x12
SLDL: -----
Dips: 10, 7, 5, 8, 6

Goals

Full Squat: 185x50
SLDL: 185x15
Dips: BW+25 x20
SOHP: 115x15

Full squats are taken as deep as anatomically possible; narrow stance, high bar. Stiff-legged deadlifts are done off a block for full extension and to work the erector spinae into the ground.

BW: 161 lbs
HT: 5'8"
AGE: 24