SquatBombs

Squat: 145 X 8, 255 X 2 sets of 5, 345 X 3,3, 455 X 1, briefs went on 545 X 1, 655 X 1, viking suit bottom for 745 X 1 ( no support so i decided to try my new ace suit). 855 straps down X 1 ( a little deeper than a quarter squat). 945 X faceplant. Everything was feeling fine, and I was close to depth. When I started to start back up, there was a pop and roll in my quad region. Needless to say I dropped the weight on all my spotters ( lucky for me and everyone else we had the safety chains up and no one got hurt but me). I thought it was my adductor because the pop came from deep in my groin area, but the more time passes and the pain sets in i think it is more in my quad. Vastus medialis to be exact and use my education i pay USC dearly for. Medicating with ibuprofen, lortab, rum and Reese pumpkins.
I have not got a clue what happens next.....I guess see how bad it feels tomorrow.
On a better note, both rob and pat from Myrtle beach got big PR's today.

-If you do it do it right

Nothing much

I took Wednesday as a scheduled deload day. Not a lot going on but foam rolling and stretching. Ben and 3 board were squatting in suits so i helped them, but that was about it.
Thursday I partnered the chain for 1/3 mile using a long rope to pull it instead of the typical strap. Much harder this way. Every time I rested I alternated between front raise/rope whips and sideways rope whips. It was kinda fun to try something new. It would be a good little workout done by yourself.

Heavy bench/Staple night

Bench: 135 X 3 sets of 10, 225 X 2 sets of 5, 315 X 3, 315 X 2off 2 board, 405 X 1 off 2 board, 495 X 1 off 3 board. Put the shirt on from here on out. 585 X 1 off 3 board, 675 X 1 off 3 board,
725 X 2 misses off 3 board. Missed the first one pretty bad at the top end. The second miss was closer to lockout but still could not get it locked. The 675 was decent, but I was none too happy with missing twice to end the night. Everything in my arms from my triceps to forearms lit up when I took the 725 out (like licking a 9 volt battery, but in my arms). Oh well, better luck next time. Taking Wednesday as a deload day. Abs and some cardio will be my workout.

Deads

Deadlift with the plates on a 3 inch box: worked up to 595 X 3, 635 X 3, 685 X 3, 685 X 2.
The 685 may was a little heavier than I had hoped, but they all still got locked out. On my last set I ripped my hand open, so there is a nice quarter sized hole in my hand. The rest of the night was spent trying on my new ace squat suit. I got a 58 and it fits tight right now, but my buddy who is 315ish wears a size 60...... and it fits comfortably. Decisions Decisions........
One decision I have made is that the rest of the week is officially a deload week. Nothing else besides stretching until Monday!

Deload Upper

12 Kilo KB Arm bars: 4 rounds each arm
kb floor Press: 16 kg X 25, 20 Kg X 4 sets of 25
Plate Raise: 2 sets of 20
Upper body sled with one plate: rotated between upright row and triceps ext for a lap.
Band Pushdowns with purple: 2 sets of 30
DB Biceps curls: 2 sets of 10 with 25 and 30 lbs.
Lat Pulldowns: 2 sets of 20 light
Foam rolled a little bit tonight as well. My upper back feels banged up from Band squats still. A deload day on Wednesday sounds awful nice, but I will make that a game time decision.

Band Box Squats

I talked everyone into using the cambered bar with two blue bands over the plates. I worked up to 325 X 2, 415 X 1, 465 X 3 singles and one double (off of a slightly higher box). Not a bad day. Looking forward to deloading the bench and squat this week. Still going to keep pulling this week. I am waiting to get my Ace suit to see if it fits. Then I may be faced with the decision to use my old Viking suit I had taken in or My new Ace suit.........We shall see tomorrow hopefully.

Deadlift Night

First night of using straight weight with the deadlift bar during the whole cycle.
Worked up to 6 singles at 585 and 2 more singles at 635. Everything felt pretty good tonight, and most of the weights moved fairly fast. The idea is to use a weight that is kind of heavy, but I can still move it at a decent speed. I may pay for all the work I did tonight with a suck squat day on Saturday, but I need the work on my pull just as much as the squat.