2/26 Max Effort Squat

Safety Bar Box Squats w/ chain draped over bar
    - worked up to 475 + 2 sets chain for 3-rep max, shut it down due to knee issue

Dumbell lunge
    15 x 12 x 4
Superset w/ various ladder drills

Arched-back good morning
    235 x 6 x 4

Glute-ham raises
    10 x 4

Sit-ups on glute-ham raise
    15 x 4

Battle Rope HIIT
    20secs work EMOM for 10 mins

2/29 Cardio/GPP

Bike CV training 20 mins, level 5

Row 500m, 1min rest x 7 intervals

Abdominals - various, 100 total reps

2/22 Speed Bench

Speed Bench
    185 + monst minis x 8 x 3

Standing overhead press
    165 x 5 x 5

Incline Tate Press
    55 x 10 x 4

Close grip lat pulldown
    160 x 8 x 4

Band Pull apart
    monst mini x  12 x 4

Hammer curl
    50 x 8 x 4

2/21 Max Effort Deadlift

Knee still sore... wrapped it and decided to go for some big deadlifts

Raw reverse band deadlift w/ small band (-65lbs at floor, -10 lbs at lockout)
135x8
225x6
315x3
405x3
495x1
585x1
635x1
665 missed at lockout

Rack pulls, just below knee, quaded monster mini bands
worked up to 315x3x5

Low pulley pull-thrus 80 x 15 x 4

Barbell shrugs 225 x 20 x 3

Glute ham raises 12 x 3
superset w/ leg raises 12 x 3

2/20 Cardio

20 mins cycling, 85 rpm, varying intensity

Row, 500m / 1 min rest, 7 intervals

2/19 Repetition Squat

Obviously my knee is still sore, but I didn't want to miss another squat day (skipped last week).

Decided to squat to a box to take some stress off the knee joints.

Box squat - 235 x 10 x 10

Bosu-ball 1-leg balance - 20 seconds x 4 times each leg

10-inch step ups holding 20 lb dumbbells - 15 x 3 each leg

Knee raises - 15 x 3

Catch-up

So I missed posting a few workouts... had alot going on last week.

Hurt my knee a week ago Sunday... preliminary results from a visit to the doctor are mostly positive...my ACL appears to be intact. However, results of an MRI are still pending.

Basically, I have spent most every day the past week and a half doing rehab-type work. Riding a bike, step ups, lunges, etc.

Squeezed in two workouts

2/14 Deadlift Repetition Work
    Had to take it a bit easy due to the knee issue. Still, all in all, got some volume in... better than nothing.
    Deadlift 235 x 10 x 10
    Various abs - 100 total reps

2/15 Bench Max Effort
    3-board press, worked up to 405 x 3
    reverse grip bench (in smith machine) 245 x 8 x 4
    tricep press-down - 90 x 12 x 4
    Chest supported row - 315 x 8 x 4
    Arnold press - 30 x 12 x 4
    Standing Curl - 95 x 12 x 4

2/8/2013 Repetition Bench

Bench press - 205 x 10 x 10

Dumbbell rows - 65 x 12 x 3

Dumbbell shrugs - 85 x 12 x 3

Dumbbell overhead tricep - 85 x 12 x 3

Dumbbell curs - 45 x 12 x 3

4-way neck - 20 x 15 x 2

2/7/2013 Speed Deadlift

Speed deadlifts - 315 + quad minis, 8 singles (conventional)

Zercher pulls from floor - 225 x 6 x 4

Low pulley pull-thrus - 75 x 15 x 3

Low pulley rows - 205 x 8 x 4

Seated calf raises - 160 x 112 x 4

Ab circuit - 80 total reps

2/6/2013 Cardio

Row 5000m, 24min 30sec

2/5/12 Max Effort Squat

First day of new training cycle...going to give the cube method a go.

Box squat - worked up to 685 x 1, briefs only

Trap Bar Deadlift - 405 x 8 x 4

Arched-back Good Morning - 225 x 8 x 4

Reverse Hyper - 180 x 12 x 4

Glute-ham Sit-ups - 8lb med ball x 12 x 4