Training Log: Entry 522
DE lower day
Speed box squats of 205
10x2
Notes: Speed was really on today, getting good explosion off the box. Think these have really helped my squatting performance, I'm very used to going below parallel and exploding up from there.
Good mornings of 215
6,5,5,5
Notes: Upped the weight, form was still fine.
Cut the workout short because we had to get on the road to head home. Going to do some pistols and crunches and I'll be fine.
Training Log: Entry 521
ME upperday
Military press
Barx3
95x3
135x3
155x3
185x1 (New PR)
205x1 (New PR)
215x1 (New PR)
220x1 (New PR)
Notes: Evidence that I have no leg drive whatsoever, as my military press PR is only 10lbs shy of my push-press, and I might have been able to hit 225 if I wanted to keep going. Just going to stick with the military press then, as it prolly will develop more shoulder strength from a dead pause than the push press will.
DB extenions w/50lb DBs
10,8,7,6
Notes: Should prolly switch these out soon, might even just try a pushing rather than extension movement, and see how that works.
V handle close grip chins
9,5,5,5
Notes: Going back to normal or wide grip next time, going to add some weight too and work some lower reps.
Jump shrugs w/335
10,11,8,8
Notes: Straps were giving me all sorts of problems this time. Last two reps, I just got rid of them and did an over/under grip. Might just do that next time. Stll getting a great pull from a dead pause on the pins.
Bungee cord pull aparts
4x15
Notes: Got this great idea while training my wife. While I wait on buying some bands, I'm using the same 3ft bungee cords that I use to strap the board to my chest on board presses. I can alter hand spacing to add resistance, or add more cords. Really hit my rear delts.
Walking around at 208 first thing in the morning with a little breakfast in my belly.
Got rid of a plantar wart that's been on my foot since August. Should positively affect my running.
Training Log: Entry 520
ME lower body
Squats
Barx3
135x3
225x3
275x3
315x1
385x1
390x1
395x1
400x1
Notes: No PRs today, but definitely the deepest squats I've ever done in my life for powerlifting squat. Well below parallel, no doubts in my mind whatsoever. Walkouts were simple too. Think all that quad work is paying off. Most likely explains why my deadlifts didn't go up too high while my squats improved. Think next ME workout I'll encorperate some supplemental work to balance this out. Glad to finally have a squat workout without any failures. No fear of falling forward, and definitely felt my quads more engaged than usual.
RDLs of 275
9,6,6,6
Notes: Lowered the weight to get more reps in on this. Grip felt strong, no back problems, didn't really feel the hamstrings engaged, but oh well, this ain't bodybuilding.
Saxon Side Bends w/12lb DBs
7,7,6,6
Notes: Farthest ROM I've had on this exercise before. Gonna be sad to leave this behind.
Did some grip work yesterday. Didn't lose too much progress after a week off.
Got the IronMind Dip belt for X-mas. Rated to hold up to 1000lbs. Time to do some 1000lb dips.
Training Log: Entry 519
RE upper body
Bench press of 185
21,8,6
Notes: Increased the weight, as the reps were getting a little nuts on the older weight. Kept my arch, and form was a ot better than last time.
2-board press of 225
4x5
Notes: Took away a board and cut the weight down, hopefully I won't get stuck like last time. Going to try a little experiment and stick with this movement until my next full range bench. My lockout last time was real ugly, but I still feel like I'm weak off the chest. Going to see if board pressing helps my benching, and if I still feel like I'm struggling, I'm going to go for full range close grip for a 3 or 4 week cycle.
Bradford press of 105
8,6,8,8
Notes: Second set was just a bad set-up for hand spacing, gotta pay attention next time. Might just use chalk to leave an imprint.
DB rows of 110
12,8,8,6
Notes: Got a great stretch on the right side, but couldn't tell on the left. I pulled my left serratus, and could only feel pain rather than if I was getting a good pull or not. Either way, movement is really increasing.
Olympic bar curls of 85lbs
10,8,6
Notes: Shoulder only clicked once or twice the entire time, rotating my wrist outward is the secret. Good to be able to do these again without pain.
Training Log: Entry 518
DE lower day
Speed box squat of 205
10x2
Notes: Getting better explosiveness from the bottom, not stalling as bad. Haven't been doing a weight cycle on this, just because right now I'd gain nothing from chaning the weight so often when I have such a fundamental problem. Keep throwing those elbows forward and popping up. Might even consider lowering the box instead.
Assisted pistols
8,8,5
Notes: Last set really offered little assistance aside from balance. Think I'll be swapping this movement out soon, maybe back to lunges or some split squats. It's been good, but I don't really like having to assit myself, as I have no means of guaging resistance.
Good mornings of 205
7,6,6,6
Notes: Was dying on those last two sets, but the weight felt pretty light comparatively.
Ab wheel from knees
4x8
Notes: Focused on getting a full stretch and taking my time. It's nice to return to this movement. Try some jackknives next time.
Training Log: Entry 517
ME upper day
Bench press
Barx3
135x3
185x3
225x3
275x1
350x1 (New PR)
325x1
325x1
325x1
Notes: The PR was the ugliest rep in history, but I made it. Left arm shot up before the right, so spent a few seconds getting the right arm to lockout. Pulled my right oblique, but made the lift. Think I might get back into DE, I feel like the bar is slowing down and I'm getting caught midway through lockout.
DB tricep extensions of 45lbs
10,9,8,6
Notes: I feel like my endurance goes on this before my strength for some reason, but still making steady progress.
V-bar CG pull-ups
10,5,4,5
Notes: Think I'm losing weight and getting more reps as a result. Really felt a pull in my lats this time.
Jump shrugs of 335lbs
10,8,8,8
Notes: Dead pause is really helping, feel a great pull on my lats.
Incline bench rear delt flyes of 12lbs
15,10,11,10
Notes: Can't make every set blood and guts, this was good for rear delt development. Gotta keep this going.
Training Log: Entry 516
ME lower day
Deadlifts
Barx3
135x3
225x3
315x3
385x2
455x1
510x1 (New PR)
515x1 (New PR)
495x1
Notes: Thought I was bridging pretty bad on these, but the video I took showed it move relatively smooth. Bar slipped out of my hand on the first pull, but I managed to catch it and complete the rep. Think I'm moving too fast on the deadlift, might use the next session to just work on form while sticking with 515.
Video
http://www.youtube.com/v/xHqCEbDV4eo
Saxon side bends w/12lb DBs
3x6, 1x5
Notes: Great exercise. Can't wait to move up.
Skipped the PC work today, prolly try to squeeze in some pull throughs tomorrow after/during PT.
Training Log: Entry 515
RE effort Upperbody
Bench press of 175
28,9,7
Notes: Form fell apart, completely lost my arch. Need to work on sticking to the bench, maybe employ some chalk next time.
3-board press of 245
5,5,4,5
Notes: Used a bungee cord to keep the boards on my chest, lost form on the 3rd set, board was a little off set. Maybe switch to the 2-board next time, or lower the weight and go for a few more reps.
Bradford presses of 105
4x6
Notes: Form was great here, like this exercise, rested bar on traps for a dead pause.
DB rows of 110
10,8,6,5
Notes: Definitely got a great pull by resting the DB on the floor between sets. Like this exercise now.
BB curls of 85
8,7,6
Notes: Discovered that my shoulder doesn't click as much if I focus on rotating my wrist outward while curling. Need to give this a try next time.
Deadlifting tomorrow. Going to break some records. Hopefully get some video up.
Training Log: Entry 514
DE lower body
Speed box squats of 205
10x2
Notes: Started getting better explosion from the bottom by rolling me elbows under the bar, keeping the arch tight, and rocking forward a little. Still a major stall from the bottom, but making some progress.
Assisted pistols
3x8
Notes: Required very little assistance on the way up, just balance. Pushing very hard through my heels, actually raised my toes off the ground to emphasize. Gaining strength in the quads.
Good mornings of 205
6,6,5,6
Notes: Weight felt very light, great assistance work. Knees buckled on the 4th rep of 3rd set, gotta watch that.
Training Log: Entry 513
ME upper body
2 board press
Barx3
135x3
185x3
225x3
275x1
355x1 (new PR)
355x1
355x1
355x1
Notes: Just like lower day, taking it easy on the PR breaking this week. A little touch and go on the first and last set, but the middle two were perfect. For warm up sets, used a bungee cord to hold the board to my chest. Worked well for warm-ups, but wouldn't use it as a regular practice. Keep feet planted flat to take bar off racks, puts less loading on my spine and shoulders.
DB extensions of 45lbs
11,7,6,5
Notes: This thing still fries me. Made sure to keep weight dead before extending.
V handle close grip pull-ups
9,5,5,4
Notes: Added bodyweight ups the resistance here. Leaning back helps draw the lats in more I feel.
Jump shrugs of 315lbs w/straps
12,10,10,9
Notes: Great performance here, helps to thread the straps though my middle and ring finger and pull the shrug up from a dead pause on the pins.
Bent over rear delt flyes of 12lbs
15,12,11,10
Notes: Gonna rest on the incline bench next time. Leaning forward after all the short rest periods kills my cardio, and makes me terminate the exercise early. Remember, it's a rear delt exercise, not a tricep kickback.
Training Log: Entry 512
Front Squats
Barx3
135x3
185x3
225x1
305x1
310x1 (New PR)
310x1
310x1
Notes: Took it light with the PR today, wanted to keep developing my form on this. Quads are really getting blasted hard. Gotta focus on centering the bar. Little surface area can spell disaster here.
Pull throughs of 160
14,10,8,7
Notes: Reps went high today, lower back is fried. Think I might try some poor man reverse hypers or fake glute hams or something next time.
Saxon Side bends w/12lb DBs.
4x5
Notes: Christ this movement is tough. Took such little weight to destroy me. Gotta keep my shoulders tight to prevent injury.
Training Log: Entry 511
RE Upper Day
Bench press of 175
27,9,6
Notes: Got to 20 just fine, those last 3 reps were murder. Mostly touch and go here just because of the insane number of reps necessary. Keeping my form as tight as possible given the nature of the exercise. Freezing in my garage, need to get a heat dish or 7.
3-board press of 245
6,5,4,4
Notes: Got a little greedy on that first set, but went better than last week. Gotta focus on retracting the shoulder blades as much as possible given the short rom.
Bradford presses
4x135lb
2x10 of 95
1x8 or 95
Notes: 3-board presses fried me, and given the nature of the new movement, things were a little wonky. I really like this though, and my shoulders are still flexible enough for the behind the neck motion. It helps not to go to full extension. Wanna toy around with this more.
DB row of 105
13,10,7,5
Notes: Getting a really good pull on my right side, especially when setting the weight down between reps and starting dead from the floor. Don't really feel my left lat engaging, but get a good pump in it after the exercise, so something must be happening.
Olympic bar curls of 85
8,6,5
Notes: Not nearly as much shoulder clicking as with the EZ bar. Hammer curls may have helped.
Did some grip work today as well. Can close the 2.5 for 3 reps on the right hand, almost got it on the left hand. Alternating negatives with the 2.5 and overcrushes with the 2 for 4 sets total, followed by repping out with the 2 for 6 reps on the right hand and 3 for the left.
Training Log: Entry 510
Training Log: Entry 509
ME upper day
Close Grip bench
Barx3
135x3
185x3
225x3
275x1
325x1
325x1
325x1
325x1
Notes: Didn't go for a new PR this time, even though I'm pretty sure I coulda. Training sub maximal feels much better, I'll slaughter next week. Sticking point about 6 inches off the chest, maybe some 3 board ME work next week, or might try for 2 board just to stick with previous work.
DB tricep extension w/45lbs
11,6,5,5
Notes: Man, this really burned me out. Stablizers got killed. Good for sake of variety. Heavy tricep work prolly didn't help much.
Close grip v-handle pull-ups
9,5,4,4
Notes: Got a v-handle in the mail as an early Christmas present, so broke it out for a little variety in my verticle pull. Don't really feel much of a pull in my lats, but doing my best to maintain good form. Might wanna spend a little time in the lat pulldown rack sometime.
Jump shrug w/straps of 315
9,8,7,6
Notes: Need to set the pins lower than 6 next time to get a better jump. Good movement, squeeze and hold at the top.
Kelso lat shrug of 135
13,9,6,6
Notes: Such a killer for such low weight. Low back was on fire. Maybe try these on an incline with DBs next time to switch things up, or perhaps some simple bent over flys.
Back to gaining weight.
Training Log: Entry 508
ME lower
Good mornings
Barx3
95x3
135x3
185x3
225x1
295x1 (new PR)
285x1
285x1
285x1
Notes: Oops. Told myself I was going to go easy this week, but made a rookie mistake and added up the weight wrong on the bar, setting an accidental PR on the good morning. I thankfully caught it after the first set, and brought it back down to my old number. Much better ME day than last week, hit all attempts. Training, not testing.
Pull throughs of 160
11,10,8,7
Notes: Very explosive on this today, focusing on locking out and squeezing the glutes at the end of the movement.
DB side bends of 110
8,8,6,5
Notes: Prolly time to get out of this. Thinking suitcase deadlifts from pins next time. Be good grip work as well, just need to bring my chalk.
Training Log: Entry 507
RE upper
Bench of 175
25,8,6
Notes: High reps and low rest times always a killer. Figure my bench speed is pretty damn fast at this point, and without bands or chains available at the moment, might as well hit the RE stuff and see where it gets me. Always seems to work for my grip.
3 board press of 245
5,5,3,5
Notes: Wanted to try something different this time, glad I did. 3 board press was an awesome lockout movement, totally fried my triceps. Messed up my set up on the 4th set, grip spacing was jacked up, otherwise woulda had the 5 rep.
Lateral raises of 35
8,6,5,5
Notes: Thinking I'll combine bradford presses with the board work, working different aspects of the lockout. This should prevent me from frying out like I used to with close grip and full overhead press.
DB rows of 105
11,9,7,6
Notes: Better form than last time. Strict form on these, don't quite wanna give the Kroc row a try yet.
Unilateral DB hammer curls of 45
9,6,6
Notes: Thinking it's time for some barbell work soon.
Training Log: Entry 506
DE lower day
Low box speed squats of 185
10x2
Notes: Finally bit the bullet and set up some plates as a box. 4x45 and 2x35 to end up slightly below parallel. I must have longer legs than I thought. I have zero power out of the hole thanks to all my high box training off of my bench. Most likely explains my sticking on my squats and deadlifts. This will be a good new practice. Little twinge in my right knee.
Assisted pistols off of power rack
8,6,5
Notes: I'm not cut out for this circus act crap, I got no balance whatsoever. Had to cross one leg over the other rather than holdin out one leg because I'm a total wimp. Used the power cage for balance and as an assist when I got stuck because my quads are weak. Went ass to grass.
Good mornings of 185
4x6
Notes: Heaviest weight I've used for reps before, bu felt incredibly light after all the heavy squat work. Hit pins a few times to make sure I was going all the way.
Rolling neck bridges
2x10
Notes: Used hands for balance. Good to be back.
Ab work tomorrow, core too exhausted for much of anything else.
Training Log: Entry 505
ME upper day
Push-press
Barx3
95x3
135x3
185x1
230x1 (5lb PR)
235x0
230x1
225x0
Notes: Bad week for MEs. Hit a PR, but missed a bunch of attempts. Leg drive was non-existant. Had to take 2 attempts at everything to get it right. Right side much stronger than left. Was able to get the right side up high and lose the left side in an attempt to even them out. Need more shoulder strength. Going to ditch the lateral raises and sub in some bradford presses. Thinking it's about time to start up some RE work too, and just start eating some more.
Olympic bar skull crushers of 105
8,6,6,6
Notes: Nothing worthwhile here.
Shrugs of 315 w/straps
4x6
Notes: Used straps because I get enough grip work, and my lower body day is later this week. Nice change of pace.
Kelso lat shrugs of 135
12,8,6,5
Notes: Numbers might be off. Was using smaller plates, so had to lean over further to get the weight. Altered things a little bit, but got a good burn in the rear delts.
Pull-ups of bodyweight
7,5,4,3
Notes: Messed up the order, forgot to do pull-ups before everything else, so numbers got messed up. Oh well, it was an off day. I blame it on the break beforehand.
Need more food.
Training Log: Entry 504
ME lower day
Powerlifting squats
Barx3
135x3
225x3
315x1
400x1 (new PR)
405x0
405x1 (new PR)
395x0
Notes: Another bad squat day, but finally met my goal of a 400lb squat. The walkout was killing me, shaking and buckling and all that crap. It wasn't a strength issue, it was balance. I'd get past the halfway point up, then fall foward and dump the weight. Quads are weak. Now that I got my 3-4-5, I'm just going to double up on the front squats while alternating good mornings and deadlifts.
Pull throughs of 160
10,10,8,7
Notes: Dumping the weight pissed me off enough to blast this exercise. Maybe time to switch soon, but it works so well.
DB side bends of 110
8,8,6,4
Notes: Much better than last time. Better ROM on this.
Training Log: Entry 503
DE lower day
Speed bench of 175
8x3
Notes: Speed was kinda off today, but form was good. Remember to squeeze the hell out of the bar.
CG bench of 245
7,5,4,3
Notes: A little heavier than I expected, but getting back into the movement. Once I get my dip belt, I think I'll get back into weighted dips for assistance.
Lateral raises of 30
10,10,8,6
Notes: Numbers might be off, don't really remember, but form was good.
DB rows of 105
10,9,7,6
Notes: Numbers might be off on this as well. First time doing this movement in years. Used to give me lower back pain, now it just taxes my cardio. Don't quite feel the pull in my lats, but I'm pulling with my elbows, so that's good. Just remember to squeeze the shoulder blades together.
Unilateral DB hammer curls of 45
9,5,5
Notes: Making good progress, less clicking on my shoulder.
Grip work: Able to close the 2.5 with the right hand for more than 1 rep at a time, making progress with the overcrush/negatives approach. The 3 isn't out of reach anymore.
Personal Entry
Don't really know to call this training per se, but went to the firing range for the first time since Field Training back in the Summer of 05. Amazingly, marksmanship has improved leaps and bounds over the last time. Tight groupings, everything on target where I was aiming, the whole 9 yards. Fired .22, .38, .357 magnum, 9mm and 380. Grip strength was a major factor in keeping the weapon straight and on sight, along with trigger squeezing instead of pulling.
Training Log: Entry 502
ME lower day
Deadlifts
135x3
225x3
315x3
385x3
455x1
490x1 (New PR)
500x1 (New PR)
505x1 (New PR)
Notes: Crushed my goal of a 500lb deadlift before New Years. Good warm-up, pulle 490 like it was nothing, so just kept climbing up. No problem breaking the weight off the floor anymore, would tend to make it fly 3-4 inches off the ground and hit a sticking point halfway up. Hitched a little on the 505, prolly woulda triple red lighted, but it woulda passed strongman. Got incredible leg drive as opposed to last deadlift session, and my pulls were way faster now that I didn't have to SLDL the entire thing. Might bee time to work some rack pulling to get past my sticking point.
Cable pull throughs of 145
10,10,10,8
Notes: Wasn't as gassed doing these as I typically am. Maybe my conditioning is improving?
DB side bends of 110
8,6,5,3
Notes: Jumped the weight up a little too fast, but might be time to switch anyway. Perhaps some cable woodchops or saxon side bends.
Might be taking the rest of the week off with thanksgiving. Might try to squeeze in an ME upper day using one of my brother's gym passes. Need to work neck and grip more, I've been slacking.
Training Log: Entry 501
DE upper day
Speed bench of 175
8x3
Notes: Speed was good, nothing really spectacular.
Wide grip pause bench of 245
6,6,4,4
Notes: It's a great movement, but I think I need to stop it for now. My right shoulder would click 3 times on every decent, and it felt like the capsule inside was shifting. It's been great for chest work, but I'm wondering if the full ROM is killing me. Maybe some board pressing with a wide grip would work better?
Lateral raises of 25lbs
10,8,8,8
Notes: Nice to be back to this movement, form was tight and got good recruitment of the target areas.
Bent over BB rows of 205
8,6,5,4
Notes: Probably time to switch, been going good for now but it's been a long time. Maybe I'll get a handle to do some t-bar rows.
Hammer curls of 40lbs
10,9,10
Notes: Little longer rest between 2nd and 3rd set so I could run my Pug to the training pad before it peed in the garage. Still gonna move up.
Training Log: Entry 500
DE lower day
Box squats of 205
12x2
Notes: Speed was running well today, not much worth note.
DB lunges of 95
2x8,1x3
Notes: Better job of looking forward and keeping my chest out, to keep from leaning forward.
SLDLs of 315
2x8,2x4
Notes: Time to switch these out. Between the pull-throughs, DB lunges and DLs, I'm frying out my pulling and prolly not working enough squat oriented accessory/supplemental work. Grip was getting tough today.
Neck, grip and ab stuff tomorrow.
Got a dog today. 14 week old male Pug named Kirby. Prolly gonna get more cardio just from walking the thing and chasing it around the house. Pics to come.
Happy 500th post to me.
Training Log: Entry 499
ME upper day
Flat bench
Barx3
135x3
185x3
225x3
275x1
335x1
345x1 (+10 New PR)
345x1
335x1
Notes: Prolly had enough in me for 350, but my set-up for the first set of 345 was really bad (right hand spacing was in, left hand was out), so wanted to try it again to get a feel for the weight. By that point, was pretty exhausted. Don't want to fail on ME day, want to keep the "training, not testing" mentality strong. Gripped the hell out of the bar, kept tight, didn't bounce off the chest. Still pushing the majority with my triceps, shoulders and chest a little weak, maybe some incline work is in order.
Olympic bar skull crushers of 95
10,9,8,6
Notes: Much easier on my elbows this time by keeping my elbows tucked in.
Pull-ups of bodyweight
13,5,4,3
Notes: Should probably invest in a weight belt, the high numbers aren't really doing anything for me. Felt a big pump in my arms and forearms, not so much in my lats.
Kelso lat shrugs of 135
10,10,8,6
Notes: Still don't quite know how I feel about this exercise. Lots of different angles and positions, would be better if I could do it from an incline bench. Definitely gets my lats pretty strong, not so much my upper back. Might try some conventional shrugs next week with some bent over lateral raises thrown in.
Unilateral hammer curls of 40
10,7,5
Notes: Think I'm training biceps too frequently, not really seeing any progress here. Maybe cut down to once a week, or do a barbell movement one day and a DB movement the next. Just hate the clicking feeling I get in my shoulder when I do these. Always afraid I'm grinding away my tissue.
Did some overcrushes with the 2 and negatives with the 2.5 yesterday. Grip has gotten weak, not managing full sets, but should be strong again soon.
Training Log: Entry 498
ME lower day
Front squats
Barx3
135x3
185x1
225x1
275x1
295x1
305x1
305x1
Notes: First time ever performing this exercise, still learning the movement. Feels easier to go low on front squats compared to back squats for some reason. Never really was in doubt of my ability to lift the weight, just my ability to hold onto it. Did the bodybuilding style arms folded in front of chest style. Tried the clean grip once, wasn't gonna happen. I'm not trying to be an olympic lifter, so the arms folded will work for now. Blasted the quads, and even my glutes, this is a keeper.
Pull throughs of 130
10,10,10,8
Notes: Really taxes my grip on the rope. Massive lower back pump. Better job of squeezing glutes at the top of the movement. Back always feels numb during the exercise.
DB side bends of 100
4x8
Notes: Great ROM today. Was using the gym, so had full mirrors and smaller diameter DBs.
Training Log: Entry 497
DE upper day
Speed bench of 170
8x3
Notes: Method of alternating between touch and go vs. pause was a bust. Too much time anticipating the touch and go, pause actually ended up being far more explosive. Live and learn. Was getting a good arch today. Back was really sticking to the bench.
Wide grip pause bench of 255
6,5,3,4
Notes: Using Alex's advice and switching out my CG bench work with Wide grip bench. My tricep strength is fine, and my lockout isn't suffereing, whereas my chest is weak and I tend to stall early in the bench rather than the end, so this should be of a greater benefit to my training. Wrist was a little sore from this, practice of form should help. Index finger on the ring/slightly outside.
Overhead press of 135
6,6,4,5
Notes: Push pressed the last rep of the last set. Think I'm gonna take Lance's advice and perform some raises in place of pressing. Already have 2 pressing movements, and with a wider grip bench, my shoulders are already going to get obliterated.
Bent over BB rows of 185
10,8,6,5
Notes: First few reps were a little off, but after that, very good series. Didn't cheat on form, but had the mental image of using leg drive to get more power into the row and reduce arm recruitment. Visualization really helps. Keep pulling with those elbows to my waist.
Unilateral DB hammer curls of 40lbs
8,7,7
Notes: Remembered last time with contracting my glutes and squeezing the crap out of the DB. Tried to pressurize my abs as well. Getting a lot better results from this movement than the EZ bar curls from before.
Walking around now at about 207 give or take. Curious to see how high I can get.
Training Log: Entry 496
Grip work
5x1 (forced reps) w/2.5
Notes: Taking it easy for one last week, then gonna get full bore into this. Thinking some overcrushes and negatives with the 2 and 2.5 respectively
Ab wheel
Jackknife of 5,6
From knees 10,10
Side wrestling bridges
10,10
Notes: Used hands for assistance. Being heavier makes this a little tough. Good range of motion at least.
Training Log: Entry 495
DE lower day
Speed box squat of 185
10x2
Notes: Speed was really on today. Pushing with the blade of my foot and my heels, and getting good explosiveness from the bottom.
Lunges of 90lbs
8,8,3
Notes: Might be going a little too heavy on the accessory stuff. Lost my grip on the last rep of the second set. Might just cut this down to 2 sets for future workouts.
SLDL of 315
8,5,8
Notes: Second set was amatuerish. Lots of rounding of the lowerback. Killed my set short. Psyhed myself up too much, lost focus on good form. Last set was textbook. Remember to look up the entire time, and you'll hit the lift much easier.
If I have any more energy, I'll do some ab wheel tonight, otherwise I'll just save it for tomorrow along with neck and grip.
I retract my previous statement about being unable to gain past 203. Guess I was just in a little rut for a week or so. Weight is coming back on at a respectable pace again.
Training Log: Entry 494
ME upper day
Close grip bench
Barx3
95x3
135x3
185x3
225x1
275x1
295x1
315x1
325x1
Notes: Wasn't even really tapping into my potential here on CG. If I kept going, most likely could have hit 335, which woulda been the same as my regular grip bench. That's plain retarded. My push press was pretty strong, which makes me think my shoulders are fine, and my triceps seem to be carrying my bench, which leads me to think I somehow have a weak chest. Complete opposite problem of so many other gym goers. Need to rectify this. Thinking of going Ruskie and doing some isometric holds in the power rack at 3 inches off the chest on my next ME day, and switching out CG bench on my DE day with incline DB press. DE day has been working well, bar was moving ridiculously fast.
Olympic bar skull crushers of 95lbs
8,8,6,6
Notes: Experimenting between tucking and flaring the elbows. Flaring kills the joints, keep them tucked next time.
Pull-ups of bw
12,5,4,4
Notes: Decided to just try for as many as I can. The numbers really weren't that different in the later sets, so screw holding off for more. Maybe time to add some weight.
Kelso lat shrugs of 105lbs
10,9,8,7
Notes: Much better ROM compared to last time. Keep those arms flexed and locked. Really blasted my lats, upper back got some recruitment as well, not much in the actual upper traps. Might try this for a week before switching to more conventional shrugs and some rear delt work thrown in.
Unilateral DB hammer curls of 35
10,8,7
Notes: Tried a technique I've been neglecting of irradiation (or however you spell it). Squeezed the hell out of the DB, squeezed my glutes, compressed my abs, kept the whole body tight. Much better results than before. Totally blasted the movement where I would normally fail. Need to use this concept in all aspects of lifting.
Hovering around 203lbs of bodyweight. Real hard to put on anymore. Drinking around half a gallon of milk a day, lots of diary, lots of peanut butter, big dinners and lunches, lots of snacking. Might invest in a weight gainer.
Training Log: Entry 493
Grip work
Did some DE work with the trainer. 5x3. Got challenged by some guys to see how far I could go on the 3. Ego got the best of me. Got about halfway there after my DE work on a deload week, not my best performance.
Neck work
Neck Harness raises of 45lbs supersetted with neck crunches of 45lbs
13/15,9/15
Notes: Did the supersets to save time. Form on the front raise is really coming together. Contemplating using more sets.
Training Log: Entry 492
ME lower day
Good mornings
Barx3
95x3
135x3
185x3
265x1
285x1 (new PR)
285x1
285x1
Notes: Did this with a sweatshirt on, because it's cold as hell in my garage and I wanted to keep my muscles warm. Had my wife watching form. A little bit of upper back rounding and a knee bend on the max effort sets, but every set went the right distance, including the last set stopping on the pins before I picked it back up again. Got the "training, not testing" mentality going strong. Kept at my new PR rather than trying to find more.
Cable pull throughs of 135lbs
4x8
Notes: Had to go back to the old gym for these. So glad I left, walked in right away and everything started pissing me off. These were just murder on my lowerback, a great pump and the inability to walk. Remember to squeeze the glutes at the top, just like finishing off a deadlift.
DB side bends of 85lbs
4x8
Notes: Right weight this week, still made progress.
Training Log: Entry 491
DE upper
Speed bench of 170
8x3
Notes: Real rough time getting acceleration off of the first 2 sets. I get a much better starting speed if I do this touch and go, might try mixing every other rep with rest pause and touch and go just for the benefits. When I squeezed the hell out of the bar, I was getting some better acceleration, and towards the end I was finally pinching my shoulder blades together enough to really start firing again.
CG bench of 225
7,7,7,3
Notes: Contemplating throwing out that last set, as it's the one that always seems to bomb. I'm making strength gains every week though, so it might be worth keeping in. Need to monitor my progress.
Overhead press of 135
5,5,4,5
Notes: Overhead movement after all the benching is murder, specifically on the lockout part. Gonna try this movement for 2 more weeks, then maybe transition to bradford presses or just not extend it to lockout. Or, I might just go crazy and do some lateral raises.
Bent over BB rows of 155
10,10,8,6
Notes: Every week this movement becomes more natural and stronger. Finding the proper hand spacing was key. I still don't quite have the shoulder blades pulled back together, but I'm hitting my lats enough that I think I'll be fine. Keep pulling with the elbows, right into the lower abs/where the hips connect.
Unilateral DB hammer curls of 35lbs
8,6,6
Notes: Much better job of hitting my biceps compared to EZ bar curls. Better ROM, and didn't get that clicking feeling I normally do in my shoulder. These will become a staple.
Yesterday did some grip work with the 2.5. Did 5 sets of forced singles. Think it's time to deload.
Training Log: Entry 490
DE lower
Speed box squats of 245
8x2
Notes: Used my squat weight percentage instead of box squat weight percentage on this, kinda a dumb move, but didn't lose too much strength after the first two sets. Need to get a better box than my bench, too high.
DB lunges of 80lbs
8,8,5
Notes: Used straps on the last set. The handles of my DBs are too thick for me to wrap my hands around, so the sets really fry my grip. Straps really didn't even help that much. Recovered from these a lot better than last time.
SLDLs of 295
8,8,6,6
Notes: Really focused on pulling shoulders back and locking out each deadlift. I've been letting form get sloppy recently, so it was good to get back to basics. No touch and gos, just fast reps with weight coming to full stop. Wasn't as close to puking this time as last time.
Will do Ab roller later tonight from knees, neck and grip work tomorrow.
Training Log: Entry 489
ME upper
Push presses
Barx3
95x3
135x3
185x1
225x1 (new PR)
225x1
205x1
205x1
Notes: Man, this was a total shock. Last time I push pressed in June, 200 was a massive struggle. 225 went up like nothing. Strength wasn't the issue, only balance. Feet were stumbling around a little while I attempted to complete the lift. Did a few lighter sets at the end to avoid tweaking my shoulder/falling down on the cement, but feel like I coulda hit a few more, maybe even a little more weight.
Olympic bar skull crushers of 90lbs
8,8,6,8
Notes: Remember to pinch those elbows in, don't let them flare.
Pull-ups w/bodyweight
7,7,6,5
Notes: Got greedy again, slow increases are key. Widened my grip a little bit. Don't really like shoulder width grip pull-ups.
Kelso lat shrugs w/135
10,10,8,7
Notes: Pulled this out of Kelso's shrug book. Very akward form. Lighter weight next time, work on perfecting form. Right side was pulling more than left.
EZ bar curls of 85
8,7,6
Notes: Done with these, hate them so much. Hammer curls ahoy.
Training Log: Entry 488
Neck harness front raise of 45
13,7
Notes: Shorter rest period and better form led to fewer reps. Remember, position like a bent over row rather than standing straight up.
Neck crunches of 45
10,10
Notes: Same as above, focusing on form and short rest periods. Abs still sore form ab wheel, so had to focus on isolating the neck on the movement.
CoC #1 RE work
40,40,30 per hand
Notes: This is just getting stupid. I think I'm gonna deload a little bit, then maybe work the 2.5 and 2 together.
Training Log: Entry 487
ME lower day
Powerlifting squat
Barx3
135x3
225x3
295x1
345x1
375x1 (New PR)
397x1 (New PR)
400x0
Notes: Counting the clamps on the 397, wife weighed them in at 1lb a piece. So damn close to 400. Mind was all messed up. Music kept skipping on my laptop and was driving me nuts, had no focus. Was able to get the 397 out of anger, but the 400 was no go. Abs are still destroyed from ab wheel, impossible to bend or move, made squats really suck. 3-4-5 is within reach.
Good Mornings of 165
2x10
2x8
Notes: Abs killed me here as well, but gutted out every last rep. These sucked.
DB side bends of 70
4x8
Notes: Loaded up the wrong weight on the DB. Way too light. Rookie mistake. Just an off night tonight. Came into it in a bad mood. Have to stop failing on ME day, or else I miss the point of the program. I at least have an idea of my abilities now, and what to shoot for.
Training Log: Entry 486
DE upperbody
Speed bench of 170
8x3
Notes: Was doing a better job of staying tight and exploding up. Shoulders weren't coming off the bench like usual in the middle reps. Abs are killing me from ab wheel yesterday, so first few reps were murder to get the arch on.
CG bench of 215
7,7,7,5
Notes: Paid off not to increase the weight too much. Nailed almost everything. Might move up again next time. Think I won't tuck my shoulders on this movement like regular bench. Tends to tear more when I do the former over the latter.
DB overhead press of 55lbs
7,7,5,5
Notes: Time to change this lift I think. Shoulders were dying and pressing was difficult. Maybe an incline press instead, or even some raises.
Bent over BB rows of 145
10,10,8,7
Notes: Again, didn't increase weight much. Form totally clicked on this, great pull in lats. Burning out on the last set, but all in all, best performance I've had.
EZ bar curls of 85
8,5,3*
Notes: Was totally fried when I tried this. Last set was all cheat curls. Couldn't even bend my arms, forearms were too inflated to move. Maybe change these to a DB curl variant.
Happy Birthday to me. Got some great gifts. Powerlifting Basics, Texas Style by Paul Kelso, "Arnold" Education of a Bodybuilder, A Practical Approach to Powerlifting, Practical Programming for Strength Training by Mark Rippetoe, Personal Best: How to train for the sport of Strongman, and Kelso's Shrug Book, along with a strongman DVD and a Captains of Crush 2.5 Lots of great materal. Broke out the 2.5 for grip work today. Managed 1 full rep with the right hand, and almost have it with the left hand. Did 3 sets of 3 reps, with forced reps where necessary for both hands. Also used the ab wheel for 4x8. First 3 sets were standing, last set from knees. Had one of these when I was 17, they seem a lot more intense nowadays.
Lots of reading to take care of.
Training Log: Entry 485
DE lower day
Speed squats of 195
10x2
Notes: Get much better drive by driving on the outside blades of my feet rather than just the heels. Better acceleration from the starting point, whereas I typically stall from the start and gain momentum as I go.
Walking lunges w/75lbs per hand
10,10,3
Notes: I hate lunges, I hate high volume, I hate high reps. Was able to do just fine on the first two sets, but on that first rep, my entire posterior chain was dying, and I managed 3 reps before I collapsed. Great for my grip work as well. Need to keep working on these. Entire PC is fried. Will hurt for days.
SLDLs of 295
8,8,4,4
Notes: After lunges, was really fried. Was ready to puke with every rep. First two sets were very easy, then once again, whole body was locked up. Mother-in-law suggests more potassium. Maybe I need it. Either way, great lowerback pump.
Neck harnass side work
2x15 w/35lbs
Notes: Got a great pull on this, next time, lean like a DB side bend to reduce drag/resistance
Got an ab-wheel at a garage sale today for $3. Will be using it tomorrow for my ab work. Back was too fried to effectively do anything.
Made this photo. The one on the left is the day of my 17th Birthday. I turn 22 tomorrow. 5 years of work, only 2 of it was hard. Wish I learned how to train smart early in life, but just making up for lost time. More food, more squats, more deadlifts.
Training Log: Entry 484
ME lower day
2 board press
3xbar
3x135
3x185
3x225
1x315
1x345
0X365
1x350
1x350
Notes: Feel crappy about failing on one set. Next time, no shirt while on bench. The t-shirt made me slick, and I was sliding off the bench when I should have been sticking. Lost my arch and everything. Hopefully failing won't affect me.
Pull-ups of bodyweight
4x6
Notes: Much better than last week. Gonna try for more reps while keeping the form tight.
Rear delt flies of 17lbs
15,13,10,10
Curls of 75lbs
3x8
Notes: Didn't feel the usual burn and gas here. Need to check form and make sure I'm not using front delts here.
Intensity was real lacking today, don't know what's up. Need to find a replacement for pull-downs until I can get access to them.
Got some photos of me in uniform. I'm getting a little bigger. Gonna call these "Family Vacation at Area 51"
Training Log: Entry 483
ME lowerbody
Deadlifts
3x135
3x225
3x295
1x400
1x455 (new PR)
1x475 (new PR)
1x480 (new PR)
1x455
Notes: Good day for PRs. Pulled straight legged for the heavy stuff. Seems to be how I pull when it gets heavy. Real tough time breaking the weight off the ground for the last 3 sets. Want to pull 500 before the end of the year. 45lbs more than my last deadlift attempt in Mid June. Grip was solid, bar was going nowhere.
Good Mornings
4x8 of 165
Notes: Felt like I was gonna die on the last 2 sets. Lots of heavy breathing to get through. Take short steps in the powercage.
DB side bends of 75
4x10
Notes: Form was much better. Freehand needs to be on head. Move up.
Neck harness front raise of 45
13,11
Notes: Snagged on shirt a little, lost a few reps. More forward lean next time.
Neck crunches of 45
15,11
Notes: Forgot about this exercise. Good way to train moving the head forward instead of backward. Burns the abs too.
Training Log: Entry 482
DE upper
Speed bench of 170
8x3
Notes: Got a much better arch than before. Doing a better job of bringing my shoulders close to my hips and being on my neck. Squeezing the bejesus out of the bar. First few sets were slow, middle sets were best, last sets shoulders were coming off the bench.
Close grip bench of 205
4x7
Notes: Felt incredibly strong until very last rep of last set. Vast improvement over last time. Always nice to improve the movement. Little strain on shoulders, need to watch for that.
Standing DB overhead press of 55
7,6,6,6
Notes: Remembered to look up instead of forward. Massive improvement. I hate this movement so much because of my shoulder injury, but I know its best in the long run for stablizer work.
Bent over barbell rows of 135
10,9,8,8
Notes: Much better job compared to last time. Grip in between bench and close grip bench to really hit lats. Need better discpline on the bend.
Curls of 65
3x8
Notes: Cleared this crap. Supposed I'll move up. I hate curls.
Want proof that I own? Here it is.
No training, just feel like bragging.
Home gym is under way. Purchased another bar and another 170lbs of weight, bringing my total up to 560, which should hopefully be enough for rack pulls. I think another 40lbs should be more than enough to get me by for a while. Powercage is supposed to arrive tomorrow. Got 1lb of chalk and a plate rack from my wife as a gift (what can I say, she knows me), and I got a 2 board and 3 board set up today at Home Depot for a whopping $8.
Have put on 3lbs without even trying, and my bodyfat is at an all time low.
Life is good.
Training Log: Entry 481
Just some accessory work that I didn't do on speed day.
CoC RE #1
Right hand
40,30,25
Left hand
35,28,28
Notes: Prolly time to switch to more grinding work. Maybe some overgripping like I read on elitefts and some negatives. I think I'm about as far as I can get with the high rep/volume stuff. I'm also tired of my forearms looking like Popeye after all the work.
Weighted sit-ups w/25lb plate
4x10
Notes: Doing sit-ups the right way via contracting the abs is always so much harder than when I just mimic the motion with my hip flexors. Can't wait to get the powercage so I can do some hanging leg raises.
Taught my wife how to full squat. My knoweldge in it is limited, but she took to it like a duck to water. Guess it helps that she's korean.
Training Log: Entry 480
DE lower day
Speed squats of 185
10x2
Notes: Man I'm slow. No box made these suck. Need to work on exploding out of the bottom.
SLDLs of 275
4x8
Notes: Some rest pause and touch and go on the last set. These high reps are killing me. Axed out the unilateral stuff for these week, just to ease me in.
Neck work w/35lbs
2x15 front and back
2x13 side to side
Notes: Need to wear a full shirt next time. Neck harnass tore up my back on the back sets.
Training Log: Entry 479
ME upper day
Bench
Barx3
135x3
185x3
225x3
275x1
305x1
325x1
335x1 (new PR)
335x1
Notes: Hit a new PR, and had enough in me for some more weight. Didn't want to try to up it for that last set though. Training, not testing. Still need to improve my arch, but my elbows were doing great. Sticking point seems to be about 3-4 inches off of chest. Maybe some board work next time.
Pull-ups w/bodyweight
8,6,4,3
Notes: Went in with a gameplan and screwed it up. Next time, sets of 6. Always manage to burn myself out too much on the first set. So nice to have a regular straight bar instead of that wonky crap from the gym.
Rear delt flies w/12lbs
15,15,12
Notes: Never really know a good weight to use here. Seemed to hit my triceps more than my rear delts. Need to perfect form.
EZ bar curls w/55lbs
8,8,10
Notes: Think I might just drop weight on last set of curls. I have enough strength to kill the first two sets, it's just the third that burns me out. No point in using such low weights just for the sake of the last set.
Training Log: Entry 478
ME lower
Good mornings
3xbar
3x95
3x135
3x185
2x225
1x245
1x265
1x275
Notes: Never performed GMs for Max Effort before, but didn't have enough weight to really ME anything else. Could have gone heavier, but wanted to keep form sharp here. Had wife check to make sure I wasn't going half of my ROM.
SLDLs of 275
3x8, 1x5
Notes: High volume and short rest times are killing me. Decided to ease into it here, and keep the weight relatively light. Keep form tight, even on light weight. Too much rounding.
Side bends w/75lbs
3x8, 1x4
Notes: Same as above, don't want to fry myself in the first week. Entire core is destroyed.
Captains of Crush #2
10x3 per hand
Notes: Nothing really spectacular here. New knurling on bar is shredding my hands, but after the first set I felt fine.
Training Log: Entry 477
Got tired of putting up with my gym's crap. Today was the last straw. The closed down the gym for a week with no warning for construction. I went out and bought a 7ft Olympic bar and 390lbs of plates. Already had an olympic bench, adjustable dumbbells, an EZ bar, and a ton of standard plates from a past life. Much love to my wife for driving around with me for 2 hours and running into Play it Again Sports 3 mintues before closing and getting a great deal.
Set everything up in my garage and completed a DE upper body workout in a decent amount of time. As I get the hang of all the plate changing, should be even faster. Reminds me of when I devised my old "no machine routine" for the WS4SB template.
Today's workout
Speed bench of 165
8x3
Notes: Too much weight on first set (185). Haven't actually lost much speed on my bench, despite lack of speed training. Form is decent, bench is a little slippery though, so hard to keep myself planted into it. Tuck elbows into side on way down.
Close grip bench of 205
4x6
Notes: Always have trouble pulling the bar apart on this movement, but otherwise, things went well.
DB shoulder press w/50lb DBs
6,6,5,4
Notes: Haven't done DB work in a long time. Stablizers need to be brought up, especially with my bum shoulder. Lots of clicks and crunches on my joints.
Bent over BB rows of 135
8,6,6,6
Notes: Finally found out why I have such trouble with this movement. I've been spacing my hands way too far apart. Closer spacing=much better form, much better pull on my back. Must remember this for the future. Kept weight light to perfect form.
EZ bar curls of 75lbs
8,8,5
Notes: Hello, my name is Jared, and I suck at curls. I have no range of motion on these. My forearms get pumped way before my biceps, and then the two run into each other on the curl, and I get the motion about halfway up. Biceps always fry early on these too. Gonna drop the weight.
Not a training update, just going to post my new workout for reference. Been doing a lot more reading over at elitefts.com, and feel like I have a much better grasp of the westside method.
Monday – Dynamic Effort Bench
Dynamic Bench Press 8x3/55%
Triceps-Lockouts/board presses 4x5-10
Shoulders- Overhead presses 4x5-10
Lats/Upper Back-Rows4x8-10
Biceps-3x8-10
Tuesday – Max Effort Squat/DL
Max Effort Exercise
Hamstrings (low intensity/high volume) 3-4x8-15
Low Back 4x8-10
Abs- Crunch oriented 4x10-12
Thursday – Max Effort Bench Press
Max Effort Exercise
Triceps-Pulldowns 4x8-12
Shoulders-Raises 4x10-12
Lats/Upper Back-Pull ups/pull-downs 4x8-10
Saturday – Dynamic Squat/DL
Dynamic Squat
Week 1: 12x2/50%
Week 2: 12x2/55%
Week 3: 10x2/60%
Hamstrings/Quad Movement (low volume/high intensity) 3-4x5-10
Low Back 4x8-10
Abs-Oblique oriented 4x10-12
Have access to chains in my new gym, so that'll be nice. No bands as of yet, but oh well. Going to get some boards next week, so it's just rack lockouts for now.
Will be throwing in some grip and neck work. Most likely on lower body day.
Training Log: Entry 476
Deloads on deadlifts, overhead presses and seated pulley rows. Feeling great after this deload. Lots of rest and lots of food. Noticed on deadlifts that I was pulling very straight legged today. Had nothing left in me for leg drive. If this continues to be a problem, I should try pulling from a platform.
More neck harnass work.
Front raise w/30lbs
2x15
Side raise w/30lbs
2x10 per side.
Note: Remember to recruit the neck and not to oliques into this. Need to find a better way for the side stuff.
Training Log: Entry 473
Deloaded on squats, bench and pull-ups.
Thinking I'm gonna nix my next 3 week cycle of the 3-5 and just jump back in to the Westside Barbell template. I don't think I can realistically reach my goals in 3 more workouts, and my body is really starting to get racked up. I think an extra day of rest after my deload will be ideal, and then I can get to work fixing some imbalances and strengthening some weak points.
Tried to cheat on my clean living and eat pizza tonight. Managed 4 medium slices before I was too full to go on. So much for packing in the calories.
Did some work with my new neck harness. Loaded up a 25lb plate, did 2x15 for front raise and both side raise. Technique needs a little work, but damn is it effective. Keeping reps high for sake of safety.
Training Log: Entry 472
Finally managed those seated pulley rows of 160, still had to wait for different idiots to finish whatever the hell they were doing.
Haven't been documenting my grip training as well as I should, but I've cycled back from 3 days of training low reps to one day of ME one day of RE.
RE with #1
30,25,20
Something like that at least, don't really remember, but the reps were absurdly high compared to where they usually fell.
ME with #2
10,3,3,3,3,3,3,3,3
Notes: Meant to do a 10x3, but spaced out on the first set and kinda messed things up. I can't wait to get the 2.5 so I can just get back to grinding towards the 3.
My wife says she can see my abs now. Eating clean has been a blessing, thanks to her cooking for me. Gonna start bulking soon. Thinking one more 3 week cycle on the 3-5 and get to my goals of benching 295, Oveheading 195, and squatting 365 for my sets of 5 before moving back to Westside. Already met my deadlift goal of 415x5.
Training Log: Entry 471
Deadlifts of 415
5,2,2,2,2
Notes: Got some chalk, totally changed everything. That bar was going nowhere, coulda held it all day. Lets me know that it wasn't a grip strength issue but just a slipping issue. This is going to change how I pull.
Overhead press of 185
5,4,3,3,3
Notes: Rest times were short, but still progressed here. Made sure not to use leg drive, despite the great temptation.
No chance for rows tonight. Some hyperdouche was occuping every part of the cable station doing stupid crap. Just gonna go in tomorrow and KO some quick sets before I deload.
Have neglected the mention that I received my shipment of pure dextrose and maltodextrin 3 lifting sessions ago, and have been making better PWO shakes as of said time. No more sweetarts for me.
Training Log: Entry 470
Squats of 345
5,4,3,3,3
Notes: Ran a 5k yesterday for the Air Force, so legs were out of juice on a lot of these. Wife told me that my stance was narrower than usual. Heard a couple of creeks and pops on my knees, but no pain at least.
Bench of 285
5,4,3,3,2
Notes: Felt that "water on the elbow" feeling on my last rep of my last set, so decided to rack the weight rather than tear something. I've been feeling that a lot on my tricep heavy movements as of recently. Maybe I need to start supping more glutamine.
Pull-ups w/30lbs
5,5,4,3,2
Notes: Was rushing to get out of the gym at this point, so rest times weren't nearly long enough. Got a pump for my troubles.
Training Log: Entry 469
Deadlifts of 395
5,5,5,3,3
Notes: Grip was slipping. Need to stop doing gripper work the day before deadlifts. Need to also buy chalk. Might move the weight up. I can blast the early sets just fine, grip is the only thing holding me back.
Overhead press of 185
5,3,3,2,3
Notes: Little too far back lean on these sets. Was pretty blasted from deadlifts, and fatigued carried over here. Next time should be fine.
Low pulley rows of 140
5,5,5,5,5
Notes: As usual, I'm starting a new cycle on my back work. Form was sacraficed for weight, and have been doing a little more reading on proper form for rows. Pinching shoulder blades together really helped, as did visualization. Really felt the pull in my lats.
Training Log: Entry 468
Squats of 345
5,3,3,3,2
Notes: Prolly had enough gas in me for one more rep on that last set, but didn't wanna risk it. Form was great, and no longer hit that sticking point like I did last time. Weight felt much better than before. Wife said I was going lower than parallel on a couple of reps.
Bench of 285
5,3,3,3,2
Notes: Prolly coulda hit a final rep on that last set. Moved the weight up a little earlier than anticipated, but it felt right in my hands. I seem to do better with heavier weight on the bench than with lighter.
Pull ups w/30lbs
Notes: Said screw it to lat pulldowns and stuck with pull-ups. Just gonna keep form strict and weight jumps light.
Did some neck work in between sets just to kill time. Need to work this more seriously.
Training Log: Entry 467
Deadlifts of 395
5,5,4,3,3
Notes: Hitched on third rep of 4th set, but I'm counting it. Coming off the deload felt great. Grip wasn't as much a limiting factor as before. Should increase alongside my workout.
Overhead presses of 175
5,5,5,3,3
Notes: Ran outta gas on those last sets, usually happens on overheads. Should just take one more workout.
Low puley rows of 200
5,5,3,3,3
Notes: Focused on form here. Might wanna switch this out at some point.
Training Log: Entry 466
Squats
1x355
4x345
2x345
2x345
2x345
1x345
Notes: Too big of a jump between weights. Found a sticking point in my squat. I can explode out of the hole just fine, but halfway through I started moving real slow. Might polish off this cycle and switch to Westside to focus on blasting out of this.
Bench of 275
5,4,4,4,3
Notes: Form was great, just need to get lower on the bench so I stop hitting the supports mid set. Could prolly finish the weight if I didn't keep clanging.
Lat pulldowns of 140
5x5
Notes: Form was good, light weight sucked.
Training Log: Entry 465
Deloaded on deadlifts, overhead presses and low pulley rows. Whole body was fried. Needed this rest. Will be moving furniture over the weekend, may or may not get to lift.
Gonna keep up with the 3-5 for another 3-6 weeks, and then prolly switch up to Westside Barbell. I'm noticing a couple of weaknesses popping up that could be fixed with a little unilateral work and specific focus.
Training Log: Entry 463
Deadlifts of 395
5,4,4,2,3
Notes: Right thumb was giving out on 4th set, think it's about time for a deload. Weight was feeling heavy today.
Overhead press of 175
5,4,3,4,2
Notes: Gotta watch form on those later reps. Felt my bad shoulder snag a little.
Low pulley rows of 190
5x5
Notes: Form was really great here. Keep those knees flexed and pull with the elbows.
Funny note: A group of curl commandos tattled on me to the gym staff because I was "dropping" my deadlifts. The gym staff came and told me to stop, and then the commandos came into the room themself to say "Do you have to drop the weight like that?" Meanwhile, they brought their ipod and speakers into the gym and were playing music from Rocky loud enough to shake the walls while they did dumbbell curls for approx. 20 minutes, all the while dropping plates and using up every bar in the gym. Clearly I was the annoying one here. I guess I ruined this guys illusion of fake intensity by actually bringing some real intensity into the gym.
Training Log: Entry 462
Squats of 335
5,5,5,4,4
Notes: Best set of squats ever today. Weight was light and form felt tight. Gonna move it up next time, 2 reps ain't worth another training day.
Bench of 275
5,4,3,2,3
Notes: Moving up the weight proved to be way more effective. Weight was way more stable and form was strict. 4th set, I hit the barbell into the supports, so lost a rep there.
Pull-ups w/35lbs
5,5,3,3,3
Notes: As I gain weight, pull-ups are lacking. I may switch to lat pulldown for a while just so I can consistantly work the same weight on the movement.
A moment of silence for my headphones, which were tragically crushed on my chest during bench press, and have been rendered KIA.
Training Log: Entry 461
Deadlifts of 395
5,3,3,3,3
Notes: Hands were fried from all the destruction and moving during work, so my grip was non-existant. I brought straps, but figured I'd just make this a light day. My body itself felt strong. I should be done with this weight pretty fast.
Overhead press of 165
5,5,5,4,4
Notes: Gonna move on from this, like the last weight. This seems to be an acceptable practice so far. On very last rep, I bent back a little too far. Felt my lowerback stretch like a rubberband, but thankfully no noise or pain. Keep stomach tight next time.
Low pulley rows of 190
5,4,4,3,3
Notes: Decent working weight, kept form tight with minimal lean back.
Training Log: Entry 459
Squats of 335
5,5,3,3,4
Notes: Failed on attempted 4th rep of 4th set. Got angry enough to get that 4th rep on the last set. Focused on keeping my knees from buckling.
Bench of 265
5,5,4,4,3
Notes: I think I'm just gonna up the weight here. I've been stuck for too long, and my body might just need the jolt.
Pull-ups of 35lbs
5,3,3,3,2
Notes: Form was really good this time.
Stalling pretty bad on this day of the routine. Progress is still there, but I gotta really fight for it. Might need to change it up soon.
Got a new bathroom scale. Has a bodyfat measurement dealy. Says I'm 193.5lbs and 16.5% bodyfat on a full stomach at the end of the day. I'll see what I weigh in at first thing in the morning.
My whole system feels fried.
Training Log: Entry 458
Deadlifts of 375
5,5,5,5,4
Notes: The correction on form made a huge impact on my deadlift. The weight felt like nothing, and exploded off the floor. My grip was the limiting factor, and I could have easily completed my last set had it not given out. In the future, do not train grip the day before deadlifts. Moving up to 395 next time.
Overhead press of 165
5,4,3,3,3
Notes: Nothing really worth mentioning. Keeping head up did a good job on form.
Low pulley rows of 180
5x5
Notes: Need to warm up better next time. After first set, form was great.
Training Log: Entry 457
Sparred today.
Defense still held out well, despite lack of work. My head/body movement was lacking, but that was mostly ring rust. I typically have the other problem. Offense was horrible. Jab was pawing, not snapping, and wasn't firing much combos. Did get a chance to work some infighting, which worked amazingly well for the first time against a live opponent. He didn't get anything in, while I was firing shovel hooks at will to his floating ribs and following them up top with rear hand head hooks, a combo I work on the bag a ton. Shoulder popped a little in the clinch, watch for that.
Fought a total of 4 rounds, 2 series of 2x3 minutes, first 2 against the same opponent, last 2 against two different opponents. First 3 rounds were a taller skinnier kid, last round against a super heavyweight.
I need to drill my 60% power on the bag. When I need to reduce power, I get sloppy as hell. I know how to throw a hard, sharp, snappy jab, but when I go 60% against an opponent, it's all pawing and sticking. Part of that is lack of killer instinct as well, but I didn't apologize or ask if the other guy was ok, which is a step in the right direction for me.
Match against super heavy was absurd. Never felt such insane power. I was thrown around the ring like a rag doll. Gotta get that rooting in. Had no luck attacking straight on, was forced to use my angles. Lead hook was working well, as was jab to the belly. Got put in the corner a lot, need to work ring awareness. Didn't take any bad shots in the corner though, shelled up and took nothing to the face or body. Only took ne good shot to the face for all 4 rounds, so that's a positive.
Coach recognized my defensive style as "Peek A Boo". Makes all the time training it worthwhile to have a real coach recognize it.
Work the agression, throw combos, let those hands go, and stop traintracking.
Training Log: Entry 456
Boxing gym. Warmed up and got on the heavy bag. Was working the jab for distance and power, then jab cross for footwork, and jab cross hook for balance and getting the elbow up. Coach pointed out that I was flaring my elbows too much in my guard. I had "elbows up" in the brain. Focus on task at hand, don't get lazy. Coach gave me a few more combos to work. Jab-cross-low hook-high hook and cross-hook-cross. Remember balance on cross-hook-cross. Found good luck by "rewinding" like a spring after hooks. Should keep this up for a while.
Worked speed bag for 4 rounds. Trying to find my rythm.
Coached worked mitts with me for a few rounds. Finding range and spacing on combos, and keeping balance was focus. He let me work at high power this time at least, or maybe I'm getting better at relaxing and going lighter.
Coached asked me to spar tomorrow with one of his guys. I'm gonna get eaten alive, it's been so long since I worked defense, but it's good for me. Hopefully my boss will let me off to go train.
Training Log: Entry 455
Squats of 335
5,4,3,3,3
Notes: Ugh, no deload meant I was crashing during this workout. Had to really grind it out for every last rep. Nothing came easy. Form was good at least, except for a knee buckle on very last rep of last set. Need to watch that.
Pull-ups w/25lbs
5x5
Notes: Frickin' hate these weird ass grips in the gym. My kingdom for a decent straight bar. I might just throw in lat pulldowns at this point.
Bench of 265
5,4,4,4,3
Notes: 4th set could have been 5 reps, but I kept hitting the supports with the bar. Was set up way too close. Have been re-reading "Beyond Bodybuilding" and focused on keeping my body tense the entire time, driving my shoulders into the bench, and pushing towards my feet. Still have trouble pulling the bar apart.
Training Log: Entry 454
Deloaded on deadlifts, overhead presses and pulley row. Ran into a powerlifter at the gym named Mike. Big guy, pulls 605+chains and squats 675 for singles. He gave me some tips on form for my deadlifts. I'm too stiff legged, need to squat down lower and stick the chest. If I chat with him more, I might ask him for advice on his routine.
Training Log: Entry 453
Back in the boxing gym. Did 4 rounds on the big heavy bag working progressively jab, jab cross, step jab cross hook, step jab cross hook. Focusing on getting that full range off the jab, stepping on the cross, and hooking with the elbow high instead of low, and at the target instead of away. Also making sure to keep shoulders relaxed and body turned away from the target instead of straight on.
Did 4 rounds on the double end bag. Working on the jab-cross getting full range and stepping. Bobbed/weaved for 2 rounds and slipped for two.
Did 4 rounds on the speed bag. 1 round right had, 1 round left, 2 rounds both hands. I'm getting a little better at this at least.
Coached worked the mitts with me for two rounds. Quote of the night "We're going 50% here, which for you is like taps". He was focusing on the range of my jab and keeping my stance tight when throwing. I get too wide, need to work on that. Did a few 1-2s, then started throwing in some hooks and slipping. Speed is there, just gotta keep the balance.
Training Log: Entry 452
Squats of 335
5,3,3,3,2
Notes: Could have probably got a 3rd rep in that last set, but I had the bar too low on my back and it messed up my form. The weight felt great today, my best set of squats to date. I owe it to a more thorough warm-up before I did my working sets. I'm going to make this a habit.
Pull-ups w/25lbs
5,5,5,5,3
Notes: Decided to keep the weight the same and focus on good form. I'm going to ramp up much slower this time, only 5-10lb increases.
Bench press of 265
5,5,5,3,3
Notes: Woulda gotten another rep on the last set, but set up was crappy and I hit the bar on one of the supports on the way up. Shoulders are sore from boxing, deload is coming at a perfect time.
Training Log: Entry 451
Back in the boxing gym. Warmed up for 15 minutes doing stretching and running on the tredmil, then worked the heavy bag for a few rounds, focusing specifically on finding the range on my jab. Don't wanna stuff it any more than I need to. Coach worked mitts with me for a round. Focus on keeping proper feet spacing and angles while throwing combinations. Keep that right foot angled, not flat, and keep the spacing. Follow the jab with the cross and have the rear foot drag with the cross after the jab. After this, I worked the heavy bag with this focus. Remember to drag and then plant, instead of just throwing arm punches while dragging.
Coach worked the stepping transition more with me after the heavy bag. I need to relax my shoulders more and turn my body away.
Worked the double end bag for a few rounds, focusing on slipping and bobbing, and worked the speed bag for 1 round. I suck at speedbag. It's too high for me.
Training Log: Entry 450
Deadlifts of 375
5,3,3,2,2
Notes: It's easily time to deload, but thankfully my grip was plenty strong this time around. Gotta get that leg drive as much as possible to maximize my power in this movement. Don't shoot those hips out too early.
Overhead presses of 155
5,5,5,4,4
Notes: Might just jump ahead on a new weight on this one. Presses always progress slowly compared to other lifts, and I think staying too long might just retard my efforts.
Low pulley straight bar rows of 160
5,5,5,3,5
Notes: I'm gonna stick on this weight and focus on form, so as to avoid falling into my usual trap on rows with way too much weight and really bad form. Don't learn back, and pull with the back, not the arms.
Training Log: Entry 449
Squats of 315
5,5,5,5,4
Notes: Great form today. Bar rolled down my back on the 4th rep of last set, so I cut the set short, but I coulda hit that 5th rep otherwise. Don't know if I should move up 10 or 20lbs this time around.
Bench of 265
5,5,4,3,3
Notes: Much better job of keeping the bar traveling in a straight path.
Angled bar pull-ups w/25lbs
5,5,5,3,2
Notes: Better job on form and full ROM. I might just drop the weight and start all over on this movement.
Training Log: Entry 448
Back in the boxing gym.
Coach pointed out my habit of stuffing the jab, so we worked it on the bag and on mitts for a couple of rounds. Remember to bend at the knee pointing towards the opponent, not angled away. Remember to drag that rear foot to follow the lead step when pairing a 1-2. Remember to keep that rear foot anchored when throwing a 2-3. Don't throw too hard when drilling, 60% is fine, keep speed up. Hook at the target, not away from it. Relax those shoulders.
I'm throwing down, not up. Target the head with shots, not just straight from the torso.
Did a better job of hitting with the right knuckles instead of the pinky on my left hand. Keep this habit going.
Training Log: Entry 447
Deadlifts of 430x2
Deadlifts of 375
5,2,2,2
Notes: There were some 100lbs smooth plates in the gym today, so I used them instead of the hexagonal 45s. It made deadlifting easier, but I made a rookie mistake of not counting the bar towards my weight on the deadlift. I ended up pulling a PR for two reps before realizing the problem. It killed my deadlifts for the rest of the workout, specifically my grip strength. I still had the power in my legs/back, but the bar was getting ripped out of my hands. Gives me high hopes for the next time I try to right weight.
Low pulley straight bar rows of 140
5x5
Notes: Keeping form tight, pulling right into my stomach, engaging those rear delts/lats.
Overhead presses of 155
5,5,3,3,4
Notes: Was pretty exhausted from the deadlifts, but still made some progress. Remember not to add any leg drive, as these are to be strict form.
Training Log: Entry 446
Went to the on base boxing gym today. A very stellar place. I walk in and the guy gives me the rundown.
"This is a boxing gym. It ain't for karate or any of that other jazz. It's not for people looking to get into shape, it's a boxing gym."
I was totally onboard with that. The place is pretty lax, with most of it just working on stuff by yourself with the coach watching over and giving some pointers. He'll pick someone and work mitts with them for some rounds. There's two routes to go. If I don't want to compete, I'm gonna just come in 3 days a week and get a workout with some pointers here and there. If I choose to compete, I'm in 5 days a week and doing some serious hard work. I wanna try competing, but that depends on what my job is like and what my housing situation is. Until then, I can still work some basic stuff.
The coach says I’m ready for some local shows based on what he saw of me today. Wants me to fight at 178, which means some fat loss and some water cutting. Worked on throwing high left hook today. Keep elbow straight, I’m angling it downward. Get that shoulder up. Guys in my weight class are 5’11-6’1. I’m gonna need to learn how to punch up. Worked on learning my power and speed. I throw at 100% too much. Need to learn how to throw at 60-80%. Speed with less power. Keep balance on hooks and crosses. Keep rear foot planted, don’t move it around. Angle hook out, not inward. Aim at the target and hit it, not past the target and skim it. Cardio is pretty bad, but if I decide to compete, it’ll definitely get better with all the running. Keep hands up by temples, not down at chin. Angle body away, not square toward punches.
Numbers
1-Jab
2-Cross
3-Left hook
4-Right uppercut
5-Left uppercut
Need to wrap my hands better, and hit square with the 2-3 knuckles, not my pinky.
Training Log: Entry 445
New shoes are working out great. Really forcing me onto my heels. Getting a great drive through.
Squats of 315
5,5,5,4,4
Notes: Had my wife check my form. She says I'm sitting back really far, but my back is bending a bit. I figure that comes with the bar being so far down on my back.
Bench of 270
5,4,3,2,3
Notes: The bars here are heavier/thicker than where I was before, so things were a little wonky on the lift. Might just stick with the weight and go on through this.
Angled bar pull-ups w/45lbs
5,4,3,3,2
Notes: Not a damn straight bar to be had in this gym, so I have to use these weirdly angled pull-up bars that flare out. Need to reduce the weight and build more momentum. It's a new movement, hits my lats real hard, but it's easy to cheat the ROM because I have no bar to hit my chin with. Need to focus on good form here.
Training Log: Entry 444
Internet is a little sketch at the moment, so entries will come when possible.
New routine.
Deadlifts of 355
5x5
Notes: New gym has hexagonal plates. These thing suck for deadlifts. Weight lands all wonky and have to readjust for every rep, but I'll manage.
Overhead press of 155
5,5,4,3,2
Notes: Form is off on this one. Been a while since I did overhead work. I imagine once form gets better, the strength will increase.
Low pulley straight bar rows of 120
5x5
Notes: Don't want to get caught like last time doing really bad form, so I'm keeping weight low for a little and focusing on pulling into my stomach instead of a couple inches away. Should get better results.
Got some new lifting shoes. $15 Chuck Tayor knock offs from Wal Mart. Will note any impact on performance.
Checked out the boxing gym on base. Will be coming back on Monday when the coach is back in town so I can get the real run down. Place has lots of great gear, but not much people. I'm hoping that's just because it was a weekend and the coach was away on some sort of business. If things work out, I can finally get back into training.
Training Log: Entry 443
This time off has been more active than I thought it would. I went for a run on Sunday, did some cardio with my brother on Monday (he gave me a guest pass to his gym) and today I did a deload on the big 3 in order of Bench, Squat and Deadlift (Guy was hogging the squat rack, so I had to wait my turn, hence the messed up order). I should come into Vandenberg in way better shape than I thought.
Training Log: Entry 442
Squats of 315
5,5,4,3,3
Notes: Was exhausted coming into this. Form was kinda sketch, but intensity was there.
Bench of 265
5,3,3,3,3
Notes: Shoulders are killing me. Think I'm sleeping on them awkward. I'll be taking 5 days off, so hopefully should hal.
Pull-ups w/55lbs
5,5,4,4,4
Notes: Still some progress. Gonna keep going slow and steady on this, so that form doesn't fall apart.
I thought I'd be taking time off after lifting, but at 0300 the next morning, I hauled 4 suitcases 1.5 miles through Maxwell AFB. Great cardio workout, like a farmer's walk from hell. My shirt was soaked from sweat, burned plenty of calories.
Training Log: Entry 441
SLDLs of 355
5,5,5,3,3
Notes: These may be my last SLDLs for a while. I'm thinking of switching to conventional for my next cycle, so I went all out on these. Got a little bit of a knee bend on the very last rep for more power, but oh well, form was a little out the window today.
Dips w/135
5,5,5,4,2
Notes: Failed on the last set, remember to know your limits. Contemplating switching these out for overhead presses or keeping them in.
Low pulley rows of 225
5,2,3,3,3
Notes: Form always gets bad on any row I do once I start stacking on the weight. Way too much lean back here. If I keep this in, I'm gonna cut down the weight and perfect my form. Was a real killer so close to deadlifts.
In grip work news, got the CoC #2 to close for 5x10 on the right hand today. I think I'm gonna stop the high volume stuff and switch to timed holds now.
Training Log: Entry 440
Squats of 315
5,4,3,3,3
Notes: Got one more than I thought on this. Can't quite tell if I'm just squatting down or if I'm squatting back as well. I should get my wife to check my form next time. Knees did a great job of staying outside.
Pull-ups w/55lbs
5,5,3,3,5
Notes: Was a weird day, with awkward rest periods as I tried to navigate folks wanting a spot, folks taking up the pull-up bars, and desperately trying to get a bench at some point, so the numbers are a little weird. Still, might be able to clear this next time. Pull with those lats, not just the arms.
Bench of 255
5,5,5,5,3
Notes: Rest time was cut way short, so last set was not at maximal potential. I'm gonna move it up anyway. I know I coulda done this no question with a little more rest. Form was dead on.
Training Log: Entry 437
SLDLs of 355
5,3,3,3,3
Notes: Mighta had some more gas, but no point going to failure right before the deload. Can't wait to see what this is like soon.
Low pulley rows of 205
5x5
Notes: Got a great pull by sitting upright on this one.
Dips w/135
5,2,3,4,2
Notes: All sorts of weird numbers on this one. Hard to fit the plates on the belt, so balance was off. Felt that water feeling on my elbow again, so made sure to stop before I aggrivated it. Total PR here.
Training Log: Entry 436
Still felt a little sick, but good enough to train. Was sweating buckets during workout, and had to take longer rests, but otherwise good.
Squats of 295
5,5,5,5,4
Notes: Mighta been able to get that 5th, but with how ill I felt, didn't wanna risk it. Gonna move up next time. Remember to focus on that spot in the mirror.
Bench of 255
5,5,5,4,3
Notes: Form was great here, bar was moving at a steady pace the whole time. Hitting that power groove is helpful.
Pull-ups w/55lbs
5,4,3,3,2
Notes: Didn't have any progress last time, so I figured I'd just move up the weight. I was still in that 3-5 window, so it worked. This felt much better. Gotta remember to keep tight during this exercise, and on the last set, close my grip a little, to avoid shoulder injuries.
Feeling a lot better post workout. Hopefully back to 100% tomorrow.
Being married has been an asset to my diet. My wife is cooking me way better meals than I would eat while I was single. My bodyfat% is getting very low yet I've lost very little mass as far as the mirror shows (I haven't checked my weight in a while). I imagine all the mandatory running for PT is helpful as well. I'll be taking some photos in the future to do a comparrison.
Training Log: Entry 435
SLDLs of 335
5x5
Notes: Amazing bar speed off the floor. It helps to look up instead of forward. A little bit of a hitch on the very last rep, watch for that.
Dips w/115
5,5,5,5,4
Notes: Gonna move up. I coulda eeked out that last rep, but I felt some straining in my elbow on the last rep. Felt like someone was spraying water on my elbow joint with a high pressure hose. Prolly some ligament issues, maybe some tendonitis. Just gonna RICE it and pop the anti-inflams and see where we go from here. Remember to center the weight on the belt next time. On the last set, there was a shift to the left, which may have been a reason for the strain.
Low pulley rows of 195
5x5
Notes: These sucked right after SLDLs (my exercise order was different). Try not to lean back as far next time. Got a better pull when I was upright moreso than angled.
Training Log: Entry 434
Hitting bag barefoot proved an effective tactic. My shoes slip on the basketball court floor, but bare feet stick and plant. I could tell I was generating way more power because I gassed way early into the exercise.
Decided to work some specific drills on the bag.
Jab-cross-lead hook.
Focused on moving in at an angle rather than straight on, snatching hands back to my face and chasing after the cross with the hook. Became a real powerful combination.
Drill my jabs, crosses, hooks, and shovel hooks for maximal power while keeping hands up. Wish I could get in a little more training, maybe with this new get together.
Met some dude at the gym named Jonathan that wanted to get together for some MMA at the local university. It's a longass drive, and it sounds like all he wants to do is grapple. I'm so tired of this crap. I might go once in a blue moon, but I don't plan to make it a regular thing. He seemed pretty sketch.
Training volume on RE day is becoming absurd with the grippers. I think after this next deload, I'm gonna try for the 3 and see what I can do.
Training Log: Entry 433
Squats of 295
5,5,5,3,3
Notes: Might've been able to hit some full sets here, but I set a goal and stuck with it regarding gradual progression on this lift. Form is getting better, but still hitting the occasional good morning squat. Getting good at exploding out of the hole.
Bench of 245
5x5
Notes: Weight felt ridiculously light. Form was getting better. Work on tucking those elbows and pulling shoulder blades together.
Pull-ups w/45lbs
5,5,5,4,3
Notes: Too much pulling with hands instead of elbows on last two sets. Best not to cheat, and just get there when I can. Small jumps in weight in the future.
A buddy of mine is trying to start a grappling and boxing program on base while I'm here. Most likely I'll end up teaching rather than training again, but oh well, beggars can't be choosers.
Training Log: Entry 432
SLDL of 335
5,5,5,5,2
Notes: Might have been able to eek out those last 3 reps, but didn't want to risk it. Form was getting a little sloppy. The bar rolls forward on the left side for some reason, so setting up can result in some form issues. Gotta find some good footing.
Dips w/115
5,5,5,3,2
Notes: Might have rushed my rest period a little on this one, but form was clean. Make sure not to rock for momentum.
Low pulley rows of 180
5x5
Notes: Pull with the elbows, not the arms.
Training Log: Entry 431
Squats of 295
5,3,3,3,3
Notes: Bar wasn't straight on second set. Left knee buckled and I was falling to the left side. Make note of this in future. Feel like hips are breaking way earlier than knees. Try for more of an ease into the squat, less of a jerk.
Pull-ups w/45lbs
5,5,5,4,3
Notes: Form was spot on, and didn't drop from the top like usual. Should knock this out next time.
Bench of 245
5,5,5,3,3
Notes: Should try to stop locking this out for too long from top. Could be why I have minor tendonitis.
Training Log: Entry 429
Deload of squats, bench and pull-ups today. Nothing really critical. I'm employing breathing squats for my strength training, hopefully to no adverse effects. Nutrition is picking up a little bit. The weight room is way too packed, had to wait for 2 people to do 1/8 squats with tampon and belt before I could get a crack.
Training Log: Entry 428
Hit a major milestone on my Captains of Crush gripper work today. Working with Captains of Crush #2.
Reps with right hand
9,8,7,7,7
Reps with left hand
8,7,6,4,3
Forced reps to match right hand with left hand.
This is insane progress. A few weeks ago, I couldn't complete a 5x5 on right hand, and couldn't even knock out 3 reps on the first set for left hand. It's significant to note my different approach to training.
I was following my method of building up to 5 sets of 5 with forced reps where applicable and a deload every 3rd week of 70% volume. This was my max effort work, that I would train once a week on Mondays. I'd follow this up with repitition effort work with the #1, doing 3 sets of maximal reps and trying for a greater number of total reps every week. On my deload week, I replaced the RE work with DE work using the trainer and 3 sets of 3 speed reps. This strategy seems to have created great results. I'm going to cycle like this 1 or 2 more times, and then try out the 3 again.
Training Log: Entry 427
SLDL of 315
5x5
Notes: Tore up my callous, might take me a little out of action, but thankfully it's a deload next workout. Form was dead on, speed from the floor was great.
Dips of 100lbs
5,5,5,5,4
Notes: Good enough, form as spot on, and post deload I'm definitely ready for more weight. Make sure to keep weight from swinging.
Low pulley rows of 165
5x5
Notes: Drag elbows across torso and get the right pull. After a few sets, I had it.
Hit the heavybag yesterday. Experimenting with a little higher guard, with gloves framing my face. Power is still doing good, wish I could check form with video recorder.
