rows
45x10
95x8
135x6
185x5
225x4 singles
speed dead lifts
225x5
225x5
222x5
any one have any tips to make the bottom half of my squat faster? i was just watching the video and never really realized how much faster my top half is compared to the bottom…
edit: also, is my low back rounding to much at the bottom, or no. to me it looks like it might be, but it does not feel like it is.
starting the maximal strength minimal equipment. the westside esq. training program posted my John Giglione today. I’m doing the first monday workout today, which is a tuesday, and then following everything else according to the plan.
Week One:
Monday (performed on tuesday)
Oct.18/11
A: Front Squats 4x6
6x135
6x165
6x165
6x165
B: Snatch Grip Rack Pulls 3x5
5x135
5x185
5x185
C1: Split Squat 4x6 per leg
first time doing split squats, slow at first, much faster in the last 3 or 4 sets
4x135 for each leg, alternated left and right
C2: Supine Chin Tuck 4x5
D1: Dead Bugs 4x6 per leg
alternated left and right so 4x12
D2: Prone Bridges 3x30sec
Stretching/cool down
asian squat holds: 3x30s
pec stretch against rack 2L:2Rx30 sec
Week One:
Wednesday
Oct. 19/11
Warm up:
scapular pushups
thoracic extension rotation
jumping jack series
A: Bench Press 4x8
135x5
135x8
165x8
185x8
205x8
205x8
205x7.5
205x6.5
B1: Floor JM Press 3X10
First time performing this lift
135x10
135x10
135x10
B2: Barbell Rack Rows 4x8
135x8
135x8
135x8
135x8
C1: DB Shrugs 2x15
70’s x15
70’s x15
C2: Tall Kneeling anti-rotation 3x12 (prescribed)
Med ball Rusian Twists 3x12 (performed)
25x12
25x12
25x12
C3: One Arm Cable Reverse Fly 3x12 (prescribed)
Parallel plate flys 3x12 (performed)
10’s x12
10’s x12
10’s x12
Stretching/cool down:
hips
chest
calves
wrists
7:30 am
whey protein
2 zucchini bread pancakes
500ml water
9:30 am
coffee
2 eggs
2 sausage link
toast and butter
11:30 am
two mcdoubles
2:30
home made pita chips
homemade salsa
4:30
workout
5:00
whey protein
9:00
chicken breast
1/2 cup squash
some mushrooms
roasted red pepers
10:30
ZMA
500ml water
Week one:
Friday
Oct. 21/ 2011
A: Jump squats w/ stick 6x3
5 jumps
45x5
95x3
135x3
135x3
135x3
135x3
135x3
135x3
B: over hand conventional dead lift 4x6
135x5
185x6
225x6
275x6
275x6
275x6
275x6
C: goblet bulgarian split squat 4x6 per side
alternated L R
55lbs
D1: cable pull through 3x10
D2: side bridge 3x20sec per side
week 1
saturday
oct 22 2011
A: power pushups 5x4
i don’t have one so i did pushups with a 45 on my back
10
7
5
4
4
B1: over head press 4x8
45x5
95x5
135x8
135x8
135x7
135x5
B2: flexed arm hang 4x15sec.
C1: DB press with pause 3x12
all with 55#
C2: DB rows (stretch at the bottom, fast concentric, hold, slow eccentric)
all with 55#
D1: face pulls 50 reps
w/ the third plate on the stack
D2: tricep pushdowns 50reps
w/ the thirs plate on the stack
week 2
monday
oct 24 2011
A: Front squats 3/1x3/5
45x5
45x5
95x5
135x5
185x3
205x3
225x3
205x5
B: snatch grip rack pulls 4x5
45x5
135x5
225x5
225x5
225x5
225x5
C1: split squat 3x8
135x8 (L then R)
135x8 (R then L)
135x8 (L then R)
C2: supine chin tucks 3x5x5sec
D1: dead bugs 3x6
L then R then Both x2
R then L then Both x2
Both then L then R x2
D2: Prone bridges 3x30sec
week 2
wednesday
oct 26 2011
A: bench press 3/1 x5/10
45x10
45x10
95x10
135x5
135x5
185x5
205x5
205x5
205x5
135 55(chains)x10
felt strong on these, i have no 5 or 10 plates, so I’m waiting till i have a good spot to move back up to 225
B: floor JM press 3x8
45x10
135x8
135x8
135x8
C: barbell rack rows (at knee) 3x6
135x6
165x6
165x6
165x6
felt strong on these too
D1: DB shrugs 3x15
55#
D2: med ball russian twists 3x12
18#
D3: post. delt. flies
10 per hand.
D 1 2 and 3 were in a circuit with 5-10 seconds rest for all three rounds
week 3
monday
oct 31
anderson front squats 5 x3
205x3
205x3
205x3
205x3
205x3
speed dead lift 8x1
205 55chains for all reps
barbell roll outs 3x10
5x2
5x2
5x2
week 3
wednesday
nov 2
floor press 5x3
205x3
205x3
205x3
255x3
255x3
255x3
255x2.5
225x5
chinups 4x5
db bench 8/6/20
55/75/ 45
prone db shrugs 3x12
55
november 5th
my low back has been really sore and is very un-motivating when it comes to training. squats hurt it, deads hurt it, chins hurt it…
i think that i am arching my low back to hard, and not that it is rounding, so i took today to do alot of lighter reps of everything to feel it out.
squat 10x10x135
bench 10x10x135
deads 10x10x135
or 13500lbs for each lift 
foam rolling, hip mobility, general stretching
SQUAT PR
nov 8 2011
WARMUP
jumping jacks
leg swings
high knees
butt kicks
body weight squats
vert jumps
pushups
SQUATS
45x5
to box x10
95x 5
to box x10
- to box, tried to keep shins vertical, touch box softly. low back was very sore
185x5
185x5
225x5 didn’t notice soreness past this point
275x5
295x1
315x1 belt fast
345x1 belt PR
i was bored so i went downstairs and did OHP and some cleans, don’t know what i was thinking when i set my goals for these two lifts for january. because i have them no problem
OHP
45x10
45x5
95x5
135x5
135x5
185x1
185x1
goal was 180x1 for january 1st
hang cleans
135x5
135x5
165x5
185x2
225x1
225x1
225x1
goals is 225x2 by jan 1
plus some lateral raises and post. delt raises, back extensions.
bench press
45x5
45x10
95x5
95x10
135x5
135x10
185x5
185x10
205x5
205x10
225x10
225x9
first time with 225 on the bar since june, I’ve been building up to it with heavy floor press and many reps at 205, but i didn’t expect to do so well
squats
nov 13
warm up
45x10
5 vert jumps
leg swings
95x10
135x10
185x20 rep pr
225x20 REP PR!
anyone else try 20 rep squats, what are your thoughts? any tips?
this was my first attempt, it went pretty well, 16 17 18 had some lengthy stops in-between just to catch breath, 3 or 4 seconds… defiantly feel it in the legs more already then i did on my last 1RM day
november 15
warm up
10 pushups
10 bw squats
5 strict chin ups
Bench
45x10
45x10
95x10
135x10
135x10
185x10
225x11 rep pr by 1
5 mins
135x5
185x3
225x1
275x1 50lb pr since i started lifting again (315 all time pr)
chest flys
machine
8th spot by 10
10th spot by 6
12th spot by 4
chain flys
25lb chain folded in half with a lifting strap pulled through to hold onto
2x10
bicep ezbar curls
60x6 5 5 5 5 4 (30 reps) first time I’ve actually done curls
skull crushers
70x7 6 6 5 6 (30 reps)
jogged 1k, walked 1k, J1k, W1k J1k
deadlift
135x5
225x3
315x1
405x1
455x0 failed inches from lockout… pissed
315x1 x5
405x1
feeling beat and took a few days to just jog and do forearms and shit.
back at it nov 21 2011
warm ups
body weight squats
45x10 low back started to hurt
45x5 to box
95x10
95x10 to box
2 sets of 5 continuous vertical jumps
leg swings
foam rolled low back
light stretching
SQUATS
135x5
135x5
185x5 back stopped hurting
225x5
225x5
275x3
315x1
315x1 belt on
365x0 way over estimated
my max before was 345 which i hit this month soo… idk still shoulda had it.
drove to pick my brother up from school workouts
stiff leg dead lifts
135x10
135x7
right hamstring is really tight
DEAD LIFTS
135x5 double overhand
185x5 d.o
225x5 d.o
275x3 chalk, d.o
315x1 chalk, d.o
315x1 chalk, mixed grip
365x1 chalk, mixed grip, belt
405x1 chalk, mixed grip, belt
455x1 straps, belt. real slow, didn’t pull it into my shins hard enough, but i got it up in the end. PR!