Well, I had been sick for a while and out of the gym. This is my first week back besides 1 workout last Thursday.
I had been doing box squats in place of free squats since July or August, whenever this log began. This was actually in large part a way to keep squatting/working out while addressing the severe pain I had developed while free squatting over the late Spring/Summer of 2012 in my hip. It's gone now. But anyways, before I tested my free squat max, I did some Safety Bar Squats with 325 for 3 brisk sets of 10 during a deload, which made me think I could handle a good amount of weight on the free squat. I was wrong - I only hit 405 for a really bad single. But the point of this is to say that I'm back to doing more free squatting.
In terms of upper body updates, I've really started to develop a decent groove with pronated pullups. Still needs work, but my back feels great after them, and my shoulders don't hurt at all. I hit a bench of 325 last month, which made me happy. This was without having my ass come up.
Last 2 workouts below:
02/14/13
ME LOWER
SQUATS
145-6
235-5
285-3
325-1
375-1
395-3x3 <-- last rep on first two sets were cut short, but still counting for now
CAMBERED BAR GM
205-8
245-4x8
STANDING SL HAM CURL
75-8
90-8,8,8,8
superset with NEUTRAL GRIP PULLUPS
8,7,7,7,6
ROPE AB CRUNCHES
150-10,10 <-- got headache, so I stopped these
I am glad I hit 395 for sets of 3. I cut the last rep of the first two sets short (high), but it was mostly due to poor form on the descent. My hips didn't go back like they should have, and instead I just dropped down. The first two reps were beautiful, and deep. My last squat set I nailed well.