The Caveman Chronicles....10/23/2014 DE Lowers

 

-Box Back Squat: 3sets x 3reps @275lbs with Green Bands(~90lbs added at the top)
      Paired with Iso-hold Box Jumps x 3reps

-Power Snatch: 3sets x 3reps @145lbs

-Bent over Bar Row: 3sets x 5-8reps @145lbs

-Weighted Plank: 7plates x 15seconds

Dynamic Effort Lower Day, focusing on 'pop' off the box. Decided to use the box to keep some weight off the bar, but keep the intensity high, as well as to decrease my recovery time on the glutes and hamstrings.  Paired it with a plyometric to try and get transference from the squat to my vertical jump test. The jumps were paused at the bottom to negate the stretch reflex in a similar fashion to the box squats.  Power Snatch for some brute force 'jump' work, and to get some video on my technique with lower weight. I try to incorporate some form of pulling in every workout, hence the bent over rows.  A weighted plank was added just to see if I could do it: Next time 8 plates.

The start of Smolov JR

Started running a pseudo - smolov jr this week, but putting my own little twist on it by using the same percentages but with different lifts.
Day 1, which I ran on Tuesday I hit Front Squats: 5reps 225, 245, 265x2sets paired with some plyo's, so not exactly by the book, but I tend to run into time constraints due to lifting before work.

Wednesday was a vertical pulling day along with rotator work, nursing a shoulder injury for a bit so try to incorporate certain mobility/stability drills 2x a week.

Today was Back Squat: 4x4 @ 405lbs, weight moved well, and took a wider stance than I normally do.  Sets were not as consistent as I would have liked, I attribute it to a mental block I put on myself.  Accessory work was back extensions and Hip Thrusts.

Plan on pulling sumo on Saturday, will likely post update that night