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Friday's video:
http://www.youtube.com/watch?v=SzqRlnosT3M

Today -

foam roll

warm up

back squat -
1x1 285
1x2 285
1x3 285
1x4 285

RDL -
2x12 255 lbs

ball supine bracing bridge -
3x20 seconds

standard plank -
3x40 seconds

stretch

Very good stuff today. I felt better than expected considering the recent illness. I got some knee sleeves from EliteFTS yesterday and I squatted with them today. Even though I do a long comprehensive warm up, my knees always feel cold to the touch and a little stiff. The sleeves help retain heat in the area. Although, they are tighter than I expected even though they are sized large. The description said they offer little to no help on the squat and can be worn between sets. I had to strip them down to my ankles at times because it felt a bit uncomfortable. I think I just got to break them in.

Pretty decent session overall today. Called my numbers fairly well and made them.

Barbell Box Squats Against Double Blue Bands (Strong Bands) - Rough estimate based on how weight felt ~400lbs tension at top, ~200lbs off box
45lbs x 3 sets x 8 - 12 reps
Added 1st Blue Band
45lbs x 6
135lbs x 6 (belt & wrist wraps on)
Predator Briefs on
185lbs x 3
225lbs x 3
Added 2nd Blue Band
45lbs x 3
135lbs x 2 - Ugly, wasn't staying tight enough
185lbs x 1
225lbs x 1
275lbs x 1 - BS PR (never done 2 blues before)

Pin 3 Rack Deadlifts
245lbs x 3
335lbs x 1
425lbs x 1
475lbs x 1
535lbs x 1
575lbs x 1 - PR??? I think my pin 3 PR was 565, *might* have been 585, but I'd have to check

Decline Situps
80lbs Sandbag x 3 sets x 12 reps

Pull Throughs
90lbs x 2 sets x 10 reps
90lbs x 12

Sled Drags
Sled + 145lbs of weight x 4 ~75 yd trips

stretch & reverse hypers

Got lots of video of the squats & deadlift, it'll take me a while to edit.

As always thank you for the input Patrick.  I just finished rehab and my knee feels great  .  Now I have the task of trying to regain all of the leg strength I lost.  Any body know of a simple squating program that could help me regain some of my leg strength? I was doing a 5x5 squating program before I got injured, should I continue with that?

Benching was a bit of a disaster today after my week off... Shirted up and decided to try to touch and go for a PR... Should've just stayed around mid 200's raw, or 315-350 shirted for board work.

Flat Bench Warmups
45lbs x 2 sets x 15 reps
135lbs x 6
175lbs x 3
185lbs x 3
225lbs x 3 (belt & wrist wraps on)
255lbs x 1
285lbs x 1

3-Board (2 ply Inzer Denim on)
315lbs x 2

1-Board
335lbs x 1 - A little messy

No Board
355lbs x 0 - Bandy took my sleeve and chest plate down, no way it was going to touch
355lbs x 0 - Touched, but lost it, brought it too far back too early, and out of gas too

Chest Supported Rows w/ wood block under feet
+90lbs x 8
+115lbs x 3 sets x 10 reps

Flat DB Bench
60lbs x 6
75lbs x 10
75lbs x 2 sets x 8 reps

Rope Face Pulls
60lbs x 15
60lbs x 2 sets x 12 reps

Tricep Pushdowns
70lbs x 15
70lbs x 12
80lbs x 10

stretch, shoulder health BS, etc

Right shoulder's been a little funky for the past week or two. It's around my rear delt, just to the right of my trap... Not really painful, just some discomfort, sort of feels bruised, but a bruise would've gone away by now.

Today -

foam roll

warm up

flat bench press -
3x6 215 lbs

weighted chin up -
3x5 +10 lbs

flat DB bench press -
2x8 x2 85 lb dumb bells

low cable neutral grip bilateral row -
3x12 #160

DB curls -
1x8 each x2 30 lbs
1x8 each x2 35 lbs
1x8 each x2 40 lbs

piston push downs -
2x12 each w/ light jump stretch band

shoulder health

stretch

Wicked session today, I am fucking toast. The last rep of the last set of barbell benching was one of the ballsiest near failure sans spotter lifts I've ever done.

I was feeling nauseous at the beginning of the workout. I felt my stomach contents creeping up my throat and I felt like I was going to shit. I pushed through it, but then by the end it came back hard again. I am not feeling well at all, I'm actually about to go take my third shit of the day.

Great workout today!

Hey, just stopping in to say what's up since it's been a while.  How are things going out there?

August 31st, 2010
-warm up

-chins
bw/1x5
10/2x3
15/2x3
bw/2x5 (supination)

-bench
135/1x8
155/1x6
185/1x4
205/1x2
225/1x5

-grip work
T/3x10

-extensor
2x10 (white)

Took all of last week off.  I was pretty sore that last week I worked out and my body was telling me to take it easy.  Everything felt fresh, smooth, and pretty easy today.  Success.

Speed Deadlifts
135lbs x 10
185lbs x 6
225lbs x 3 (belt on)
275lbs x 4 sets x 3 reps - 1 min RIs

Cybex Leg Press
+180lbs x 8
+360lbs x 8
+450lbs x 8
+540lbs x 3 sets x 8 reps

Hyper Extensions
BW x 8
+25lbs x 8
+70lbs DB x 10
+70lbs DB x 2 sets x 8 reps

Hip Adductor/Abductor
2 sets x 20 reps on each

DB Hammer curls
45lbs x 8 reps per arm
45lbs x 6 reps per arm

Cybex Ab Machine
#10 x 12
#12 x 10

Standing Ab Pulldowns
100lbs x 7 - Right lat cramped/tightened up
90lbs x 2 sets x 12 reps
100lbs x 2 sets x 10 reps

stretch, reverse hypers & grip work

 Today -

foam roll

warm up

speed back squat -
8x2 155 lbs

sumo deadlift -
5x2 365 lbs

low cable pull through -
2x15 #100

3 position plank (side,prone,side) - very short rest intervals
5x5 seconds each position

supine ball bracing bridge -
1x30 seconds

stretch

Success. The squats went very well. The bar path was solid, form was there and I was moving the bar fast.

Deadlifts felt very good, but tough.