Cube Week 1 Squats Explosive 3rd May 2013

Foam roll: Back, IT band, lower back, Hams, quads
Hip distractions: 2 sets 2 mins
Warmup: Band GM/lunges/hip abductors/hip adductors, 2 rounds, 15 reps, no rest

Squats
77.5kg * 5
95 * 4
115 * 3
135 * 3 for 8 sets
Made a few tweaks to technique on Bryan's suggestion. First I kept the toes about 15deg pointed forward, but still forced the knees out out of the hole. Supposed to get the weight over the middle of the foot, but still not able to completely do so without the tendency to bring it on to the balls of the feet. The second tweak was my head position, learning to keep it neutral. Only managed to do it for about 50% of the reps because my habit is to extend the head. These two tweaks helped me keep much tighter, and i felt much stronger and faster out of the hole.

Reverse band Squat (med band)
152.5 * 2

Paused Squats
122.5 * 6, 4/2
Had to break up the 2nd set because the low back gave way around the 5th rep. Didn't want to turn it into a good morning.

Oly Squats
120 * 5 for 5 sets
My sincere apologies to all weightlifters out there for bastardizing the oly squat. Tried my best to keep as upright as possible and went atg.

Leg press (single leg)
40 * 15 for 4 sets
These were done 5 on the right, then 5 on the left then repeat two more times.

Reverse Hyper
BW * 12 for 3 sets
Hold at the contracted position.

Swings (with a DB)
25 * 15 for 3 sets
These last two exercises were rather therapeutic for the lower back.

Foam rolled and stretched after.