Working Squat Sets

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 5 @ 325 lbs. + knee wraps

Good Mornings
3 sets of 10 @ 185 lbs.

Turn Up The Volume

Bench Press
8 sets of 5 @ 135 lbs.

Pressdown superset w/Close-Grip Bench Press
3 sets of :
10 @ 50 lbs. w/ 10 @ 95

Start Out Light

Squat
2 sets of 5 @ 135 lbs.
2 sets of 5 @ 185 lbs.
2 sets of 5 @ 225 lbs.
2 sets of 5 @ 275 lbs.

Snatch
3 sets of 5 @ 95 lbs.

Seated Rows w/"Up-Set"
1 set of 10 @ 120 lbs. - up-set to 1 set of 10 @ 170 lbs.
1 set of 10 @ 120 lbs. - up-set to 1 set of 10 @ 170 lbs.

Olympic Inspiration

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
3 sets of 3 @ 225 lbs.
3 sets of 3 @ 225 lbs. + Light Band

Power Clean
3 sets of 5 @ 135 lbs.

This workout was inspired by the Olympics with the addition of the Power Clean. One other lift that I will be working on learning is the Snatch. Will start out with light weights and build from there.

Up the Ante

Bench Press
1 set of 5 @ 90 lbs.
1 set of 5 @ 135 lbs.
1 set of 2 @ 185 lbs.
3 sets of 5 @ 135 lbs.

Close-Grip Bench Press
4 sets of 10 @ 90 lbs.

What to do?

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 3 @ 225 lbs.
Suit work partials up to 395 lbs.

I guess it just comes with time and more work in the suit to get to parallel.

Speed Work - A Necessary Evil

Bench Press
1 set of 8 @ 90 lbs.
3 sets of 3 @ 135 lbs.
3 sets of 3 @ 90 lbs. + mini band*

Close-Grip Bench Press
6 sets of 5 @ 90 lbs.

* Since the mini bands are doubled over for the bench, they provide about 90 lbs. of tension at the top and about 40 lbs. of tension at the bottom.

Grooving with the "Bands"

Squat
2 sets of 5 @ 135 lbs.
3 sets of 5 @ 135 lbs. + Light Band

Seated Rows
5 sets of 12 @ 120 lbs.

Ab Work

*Light Band provides about 70 lbs. of tension at the top of the squat.

Bench time

Bench Press
1 set of 8 @ 90 lbs.
1 set of 5 @ 135 lbs.
1 set of 3 @ 155 lbs.
2 sets of 3 @ 185 lbs.

Close-Grip Bench Press
3 sets of 10 @ 90 lbs.

I know this doesn't seem like a lot of work, and trust me it isn't. However, I am concerned that I may over-train bringing back some injuries and pains that have plagued me. The intensity is there, but the volume will soon follow!

Time will only tell

Squat
1 set of 5 @ 135 lbs.
1 set of 5 @ 185 lbs.
1 set of 5 @ 225 lbs.
1 set of 3 @ 275 lbs.
2 sets of 2 @ 325 lbs. + knee wraps

Deadlift
1 set of 5 @ 135 lbs.
1 set of 5 @ 225 lbs.
1 set of 5 @ 275 lbs.
1 set of 4 @ 325 lbs.