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Thanks Vag, In a related story I have been neglecting my hamstrings. I have had good luck smashing them on a barbell in the past, need to get back at it.


11/4/14 Tuesday BW=164.2

jump squat 5x45, 5x75, 5x95
paused squat 5x135, 3x175, 2x195, 1x215, 1x215, 4x215, 2x7x195
barbell lunge 3x10x155

Felt more locked in, in my squat workout. Definite progress this week!

10/24/14 Friday BW=?
 
b-ball 1.5 hours
 
10/25/14 Saturday BW=163.8
 
jump squat 5x45, 5x75, 5x95
paused squat 5x135, 3x175, 1x205, 0x225
bench 5x135, 5x175, 5x185, 2x8x185
 
10/29/14 Wednesday BW=165.4
 
b-ball 1.5 hours


10/30/14 Thursday BW=165.6

paused squat 5x135, 3x175, 1x195, 1x205, 1x215 long break and then
paused squat 1x185, 1x195, 1x205, 1x215, 1x225, 1x235, 7x205, 2x5x205


10/31/14 Friday BW=165.8

b-ball 1.5hours


Still feeling a bit run down, time has been short lately with many distractions, but that's life.

Post injury PR paused squat 235#'s, yeah!

10/18/14 Saturday BW=164.6

jump squat 5x45, 5x75, 5x95
paused squat 5x135, 3x165(c), 1x185(c), 1x195(c), 3x6x185(c)
barbell lunge 3x10x155


10/20/14 Monday BW=165.2

b-ball 1.5 hours.

slow progress, body is recovering better every week. I still don't feel explosive at all however.

That 3x10x140 lunge is very impressive, even more considering your current squat.
Or is it your back that holds back your squat, so your legs are much stronger than your squat says and that is shown in the lunges?

I have not been able to drive my squat back up after the last lower back issue. My hip mobility is so much better, so I have no issue
pausing with a neutral spine. Since I returned to squatting I have been exclusively doing paused reps with 28 pounds of chain.
I feel so weak lately, I can't seem to hit a groove for anything. 140 on the lunge still isn't pushing it. I hit 155 last workout and still have more in me. I was at 5x195 pre-injury. so thanks. 

10/11/14 Saturday BW=165.2
bench 5x135, 3x165, 5x185, 3x6x185
barbell row 95# 5x10
ring pull 3x10

10/12/14 Sunday BW=164.2
paused squat 4x135, 2x165(c), 1x185(c), 3x185(c)

10/13/14 Monday BW=164.8
b-ball 1.5 hours

My calves have been super tight lately, need to spend some time on them.

10/5/14 Sunday BW=163.2

paused squat 4x135, 2x165(c), 2x185(c), 3x8x175(c)
barbell lunge 135# 3x10
calf riase 5x180, 4x5x200


10/6/14 Monday BW=164.2

b-ball 1.5 hours

I'm already sore from sunday's workout. I need to get some more mobility work in as that has become lax as I am feeling so much better.

9/19/14 Friday BW=164.0
 b-ball 1.5 hours

9/22/14 Monday BW=164.0
 b-ball 1.5 hours

9/24/14 wednesday BW=162.4
b-ball 1.5 hours

9/26/14 Friday BW-162.2
b-ball 1.5 hours

9/28/14 Sunday BW=163.2
paused squat 5x135, 3x165(c), 1x185(c), 3x185(c), 5x155(c), 3x8x155(c)
calf raise 180# 3x5
ab curl 3x20

9/29/14 Monday BW=163.2
b-ball 1.5 hours


I've done nothing but play basketball for the past few weeks. Sept has kicked my butt.

Got back on my paused squats last night, but its going to take a bit to get back at it for real.

My body is feeling pretty darn good, nothing weird lately, plus my lungs are coming back.

9/7/14 Sunday BW=162.2

bench 5x135,3x175, 1x205, 5x200, 2x5x185, 8x185
ring chin 10,10,9,9
barbell row 95# 5x10

My back is a bit better today. doing everything I can to get over it quicker this time. It had been 11 months since the first injury, I thought I finally had it behind me. nagging stuff never rally goes away I guess.

8/23/14 Saturday BW=162.4

leg raises 4x25
jump rope 4x250

8/24/14 Sunday BW=161.4

bench 5x135, 5x165, 5x185, 5x195, 3x5x185
barbell row, 95# 3x8, 2x10
ring pull up 10,10,10,5,5,5,5

good weekend. Lots of shooting around and staying super active.