7 Dec 2014 -Squats, Squats and a few more Squats

7 Dec 0945 hrs

This became a marathon (2 hr) session today. I kept the pace a little slower than usual while still being able to sweat.
Sled Drags 4 x 50m x 180 lbs
GHR 19, 11, 11
Banded Side Walks 3 x 25+ x Black Mini EFS Band
The usual warm up. I will stick with it until it stops working and needs to be modified. I do think I need to add some Cat /Cows. Next Squat day. The shortened distance with the heavier sled worked out perfectly to get a pump in the legs, HR up, and see where the hip was at without pre-exhausting things.

Head Harness (done throughout) 4 x 15 x 53 lbs

SSB Box Squat (1" High)
3 x 5 x Bar (figuring out where I needed to set the Box)
1 x 3 x 135
1 x 3 x 225
1 x 3 x 255
1 x 3 x 295
1 x 3 x 325
1 x 3 x 355
3 x 11 x 275

The 355 lbs felt very solid. The AB and Low back work are paying huge dividends. The daily GHR I think also apart of the puzzle as well. Despite having a garbage hit physically the weight on my shoulders has never felt lighter. Once again there was more in the tank but again without a spotter not sure how far I could go. i guess it is still solid since my body is not physically 100% slow and steady. Then I backed off for some volume Squat work. I figure between Volume squat work and swimming i should be able to keep my weight steady.

I think Bradley Cooper is going to pull off the American Sniper Movie. 

Snatch Grip RDL 
1 x 8 x 135
3 x 8 x 185
These felt rock solid and even a little easy today. I will work the RDL's for 2 more weeks until I switch to Hyper Deads I think.
Weighted Abs  3 x 20 x 90 lbs
The extra 5 lbs after all the Squats really made my Abdominals contract and burn. The modified technique I re-learned from John Meadows also helps to make such a simple exercise much much harder.

Upright Rows 4 x 3:3:3 x 115 lbs (Wide:Medium:Close)
Just some light trap work until the crazy heavy stuff later this week. Also came up with the idea of 12 days of Trap-MAS. 12 days -12 Different Trap exercises.
Glute Crunch   1 x 75
Bird Dogs 2 x 20

I am sure I am going to feel this tomorrow morning. 4am is going to come quickly. Good Night. Thanks for reading.
Oh and in regards to Pull Ups yesterday. I will do a repeat of yesterday next week except with sets of 12 in 30 min. My current bodyweight is about 233 lbs, so yeah the Pull Up sessions are nothing short of awesome.

Keep Moving Forward, Keep Getting Strong(er)