Macmade posted his squat, thought I’d post mine… Me squatting 240 for 5 
Split my workout into an AM and PM session, going yo be doing those sometimes because i have access to my school weightroom for the next 2 weeks here’s the AM:
PowerClean: 45x3, 45x3, 85x3, 115x2, 150x3
OH press: 45x5, 45x5, 65x3, 100x5, 100x5, 100x5
PM:
Squat: 45x5, 45x5, 95x5, 135x3, 185x2, 245x5, 245x5 245x5
Both sessions were awesome!!!
Good effort on those squats, man!
Had a pretty great AM session today. I practiced my Deadlift form on my warmup sets, was confident with it, so raised the weight 20 pounds and it still felt easy, here it is:
Deadlift: 45x5, 95x5, 135x4, 185x2, 225x1, 245x5 (PR)
Bench: 45x5, 75x5, 105x5, 135x2, 165x5, 165x5, 165x5 (PR)
Hopefully my Squats in my PM session will be amazing!!!
Kay so my PM session sucked…
Squats: 45x5, 45x5, 95x5, 135x3, 185x2, 250x5, 250x1, 250x1
ALL ABOVE PARALLEL. FUCKKKKKK probably cause I deadlifted this morning… whateverrrr
155lbs, 23.5" thighs… Let’s get to 26" thighs and 160lbs…
Had a pretty crappy workout today… But I did set a PR… May have been crap due to lack of sleep, it was my birthday on Friday (11/11/11) and I had a party yesterday soooo yeahhh. Here it is:
PowerClean: 45x3, 45x3, 85x3, 115x2, 155x3 (PR!)
Squat: 45x5, 45x5, 95x5, 135x3, 185x2, 250x5 (above parallel again… fuck), 250x1 (above parallel…)
OH Press: 45x5, 45x5, 65x3, 105x5, 105x4, 105x3
so I pretty much wasted my squats, couldn’t even get bellow parallel… going to take a light squat workout on tuesday, and just go heavy on the deadlift and go for 265x5… we’ll see how it goes.
Did some PNF stretches for the hamstrings today with my fitness teacher, I can’t get enough forward lean during my back squat with my back rounding out which mean I need a more upright torso, which causes my knees to go forward, so I plan on really loosening my hammies so I can get more forward lean, less butt wink and sit back in the squat instead of knees forward.
Going to avoid squatting till I can back squat properly, so I didn’t squat today. But here’s what I did:
Deadlift: 45x5, 65x5, 135x5, 185x2, 225x2, 265x4 (PR!!!)
Bench: 45x5, 45x5, 75x5, 105x3, 135x2, 170x4, 170x3, 170x5 (wtf? but PR on last set!!!)
I think I screwed up the warm up sets on the deadlift and got too tired, I think I could’ve squeezed in 1 more rep but whatever, Still a massive PR. and on the bench, I don’t really know what happened, all I know is that before the last set I started listening to music (WhiteChapel), and I got all 5 reps on the last set, Still a PR! I’m still going to increase the weight on deadlift 2.5lbs per side and go for 270x5 next time, and going to repeat the bench and I’ll hopefully be successful.
Did some circuits of pushups/spiderman pushups, jump squats, and pullups and did some PNF stretching. Flexibility is increasing extremely fast, by Friday I should have optimal flexibility to squat perfecetly! So will be switching to WS4SB soon! THANK JESUS FOR MY FITNESS TEACHER HELPING ME WITH THE PNF STRETCHINGGGG
Had a great PR busting workout today! Here it is:
PowerClean: 45x3, 45x3, 95x3, 135x2, 160x3 PR!!
OH Press: 45x5, 45x5, 65x5, 105x5, 105x5, 105x5 PR!!
PNF stretching
Had an amazing workout, Got 2 PR’s! Almost at 35 plates for OH Press, and had a good PNF stretching session today, I can finally low bar squat to depth with almost no butt wink keeping my shins almost 90 degrees with the floor. Going do some more PNF stretching tomorrow with my girlfriend, then I’ll hopefully be able to maining that flexibility just by squatting and some light stretching.
Got some “cardio” in with my girlfriend earlier, then she helped me with my PNF stretching, drastic increase in my squat depth without butt wink. All in all, a very good day.
Renovated a house the entire day… smashed all the tiles of a kitchen with a sledge hammer, then used a shovel to lift up the floor, Cut all the carpet out of certain rooms, pulled down the dry wall on the ceiling, I say it was conditioning 
Shit workout.
DL: 45x5, 95x5, 155x3, 205x2, 265x3
Bench: 45x5, 45x5, 105x3, 135x2, 170x5, 170x5 (had a dif spotter this set, he helped me so it doesnt count)
quit the workout out of anger. WS4SB starting wednesday.
First day of a westside styled routine. Did dynamic effort lower body, not use to it at all, so it was just kinda a test, no real stressful stuff. here it is:
Powerclean: warmup, 135x8x2
Lunges: 100x2x5
Back extension: 45x3x5
Crunches: 35x3x5
100 lbs gripper: 29reps, 15 reps, 10 reps
Okay so after testing this out, I decided to take lunges out of it, I gotta replace them with something, not sure what yet, and I’m going to drastically increase the volume on assistance exercises. ME upper tomorrow, gunna go for a 1-3 rep max on the widegrip bench back assistance.
Defranco has a whole list of exercises you can choose from, right?
[quote]fr0IVIan wrote:
Defranco has a whole list of exercises you can choose from, right?[/quote]
He does, but due to foot problems a lot of them are hard to do, like lunges, I’m thinking of doing RDL’s instead.
Had an alright workout today, i’ve never worked up to a 1 rep max, tried and failed, but I think I know what to do now.
WG Bench: worked up to 205x1, failed halfway up, and did 195x1 instead.
DB Rows: 55x5x10
Elbows flared rows: 20x3x10
DB curls: 25x8
I was just getting a feel for what weights to use and how to work up to a max and stuff, only went to failure on bench, kept 1-2 reps in the hole. Next time going to work up to 195 again, but I’m going to go for a double or a triple. Increase the weight or reps on the assistance. But I enjoyed the workout.
[quote]XArena wrote:
[quote]fr0IVIan wrote:
Defranco has a whole list of exercises you can choose from, right?[/quote]
He does, but due to foot problems a lot of them are hard to do, like lunges, I’m thinking of doing RDL’s instead.[/quote]
are they both in the same category? I can see the glute and ham involvement in both but there’s more quad involvement and no back involvement in the lunge.
why not just squat more?
[quote]fr0IVIan wrote:
[quote]XArena wrote:
[quote]fr0IVIan wrote:
Defranco has a whole list of exercises you can choose from, right?[/quote]
He does, but due to foot problems a lot of them are hard to do, like lunges, I’m thinking of doing RDL’s instead.[/quote]
are they both in the same category? I can see the glute and ham involvement in both but there’s more quad involvement and no back involvement in the lunge.
why not just squat more?
[/quote]
No, Defranco suggests a single leg movement, but I think the point of the conjugate method is to find your weaknesses and attack them, and I have weak hamstrings, so I’m going to try and bring them up with RDL’s. I’ve been doing a lot of hamstring stretching as well because my hamstrings are tight, because of that I haven’t been able to squat to depth without my knees going really far forward, so I’m trying to loosen my hammies so I can sit back more in the squat. I think because of me squatting with my knees so far forward made my quads much stronger than my hams, which is why I really wanna hit em hard