Mosin's Log of Inestimably Shitty Progress: Rebuilding the Squat

[Mosin Warrior]

B3, W2, D2:

Sumo: 3 minutes between singles
475x1 @7.5
475x1 @8
475x1 @8.5





Paused Bench:
200x2 @6
200x2 @6
200x2 @6

DB Dead Stop Rows:
75x8
75x8
75x8
75x8

Face Pulls:
x12
x12
x12
x12

DB 6 Ways:
7.5x10
7.5x10
7.5x10
7.5x10

Notes: Very solid day given the heavy squats yesterday and the climbing 40 flights carrying casement sashes (~35-45lbs) this morning. I'm very confident in pulling a significant PR next week.

[Mosin Warrior]

B3, W2, D3:

Squat:
350x3 @6.5
350x3 @7
350x3 @7.5

Floor Press:
175x5
175x5
175x5

BSS:
30x6
30x6
30x6

Tricep Pushdowns:
x15
x15
x15
x15

Hammer Curls:
30x10
30x10
30x10
30x10

Cardio:
20 minutes

[Mosin Warrior]

B3, W2, D4:

Sumo:
390x1 @6
390x1 @6
390x1 @6
390x1 @6

Paused Bench:
195x3 @6
195x3 @6
195x3 @6

Assisted Pullups:
60x10
60x10
60x10
80x10

Cable GM:
x15
x15
x15
x15

45 Degree Back Extensions:
x8
x8
x8
x8

Notes: Solid day. Sumos felt way worse than they looked because of low back and hip pain.

[Mosin Warrior]

B3, W4, D1:

Squat:
415x1 @9
415x1 @9.5
415xF @11 (legs didn't have any push)
365x3 @9.5
365x2 @10

Bench:
205x2 @7
235x1 @9
235x1 @8.5
235x1 @9

Anterior Loaded Step Ups:
70x6
70x6
70x6

Cross Body Hammer Curls:
30x8
30x8
30x8
30x8

Notes: Not the best of days. 415 felt way harder than I would like given that I'm testing in a week.

[Mosin Warrior]

B3, W4, D2:

Sumo:
405x1
440x1 @6.5
470x1 @7.5
505x1 @9.5 (PR +5)
515x1 @10 (PR +15)





Bench:
200x2 @7.5
200x2 @7.5

Dead Stop DB Rows:
75x8
75x8
75x8
75x8

Face Pulls:
x12
x12
x12
x12

DB 6 Ways:
7.5x10
7.5x10
7.5x10
7.5x10

Notes:

[caveman]

Congrats on the big deadlift PR's!

[hector_garza]

Two >500 deadlift PRs in the same day!?

So jealous.

Congratulations!

[pkelly54]

Fantastic work! kudos.

[Mosin Warrior]

Congrats on the big deadlift PR's!

Thanks, Caveman!

Two >500 deadlift PRs in the same day!?

So jealous.

Congratulations!

Thanks, Hector! I almost stopped at 505, but then I told myself I didn't come to just set a 5lb PR.

Fantastic work! kudos.

Thanks!


B4, W4, D3: Deload:

Squat:
305x3
305x3
305x3

Bench:
170x3
170x3
170x3

Notes: Thats it before testing the squat on Monday.

[Mosin Warrior]

B3, W4, D1:

Squat:
355x1 @NA
385x1 @7
415x1 @8.5
445xF @11

Bench:
175x2
175x2
175x2

Anterior Loaded Step Up:
70x6
70x6
70x6

Cross Body Hammer Curls:
30x8
30x8
30x8
30x8

Lying Leg Lifts:
x10
x10
x10

Notes: A llittle pissed about missing 445, but not too terribly surprised based on how off squat training has been the pervious 7 weeks. I'm on with my coach for 6 more months and we both agree I need stronger quads to increase my squat and quell the damn "hips shoot back" bullshit I get once squats get heavy.

Doing my own programming, I had hit on something to quell the issue. I'll be curious to see what my coach comes up with.