Training Log: Entry 418

DE upper day

Speed bench of 165
8x3

Notes: Form was really good today for speed.  Focusing on drawing the shoulder blades together really helped.

CG bench of 185
10,10,8,5

Notes: Finally some progress. 

Straight bar pull downs of 150
12,10,8,8

Notes: Form was much better than ME day thanks to having more time. 

Lateral raises of 25lbs
3x10, 1x8

Notes: This was at least easier this time around, even though no progress was made.  Much cleaner reps.

Low pulley row of 130
10,9,8,8

Notes: Too much pulling with lower back.  Work on this.

Bar pad thick bar curls with 12.5 on each side
10,9,7

Notes: Best form yet.

Training Log: Entry 417

ME lower day

Deadlifts
135
225
315 (all triples)
405x1
435x1
440x0
435x0

Notes: Was burnt out today.  Didn't take my creatine, did my gripwork today instead of yesterday, didn't get enough sleep, etc etc.  My grip was the limiting factor on the lifts here.  I think I need my week off.  It's been a long time.

DB split squats of 90lbs
3x8

Notes: No progress, just wanted to get through these.

Good Mornings of 155
9,8,8,8

Notes: A little progress here at least.

Lat pulldowns of 135
4x8

Notes: A little variety here.  I was just dying at this point, had nothing in the tank, so I dropped the weight and hit the form hard.

Training Log: Entry 416

ME upper day

Push press
Bar
95
135 (all triples)
185x1
205x1
210x1
215x0

Notes: There we go, slow gradual increase.  I got to my gym late tonight, only had 30 minutes to lift, so I rushed a lot of my rest times.  All in all though, I was happy with it. Lower back held out  much more.

CG bench of 185
10,10,8,5

Notes: The intensity because of the short time made me belt out a lot more here.

Straight bar push down of 150
9,8,8,8

Low pulley row of 130
10,8,8,8

Notes: Supersetted these to save time.  Burned up a lot of stamina.

Lateral raises

Straight bar curls

Notes: Not even gonnna bother with weight and reps, just did these supersetted to get the movement in.  Definitely burned out.

Training Log: Entry 415

DE lower today

Speed box squats of 190
8x2

DB split squats w/90lbs each hand
3x8

Notes: Now the load is becoming better.  Could feel a good pull on my hammies here.  This really kills my cardio.

Good Mornings of 155
4x8

Notes: Last set was real ugly but I made it through.  New weight is really hitting the lower back.

Pull-ups
3x6, 1x5

Notes: Figured I'd lower the volume a little to get good form on every set.  Think I'll finish out the routine with lat pulldowns for some variety.

Training Log: Entry 414

DE upper day

Speed bench of 165
8x3

Notes: My arch and tuck is coming along better.

CG bench of 185
10,10,6,6

Tricep pull downs of of 140
12,12,12,10

Notes: Gonna move up.

Lateral raises of 25
10,10,10,10

Low pulley CG row
10x160lbs
8x140lbs
8x130lbs
8x120lbs

Notes: Barbells were all occupied, so t-bar rows were out.  Decided to try this out.  Lowered the weight constantly until I could get good form on all sets.  Might finish out the routine with these just because its easier to set up.

Bar pad thickbar curls w/10lbs per side
3x10

Notes: Finally going up.

Training Log: Entry 413

ME lower day

Sumo deadlifts
135
225
315 (all x 3)
405x1
425x1
455x0
445x.5
435x0

Notes: Ugh, I gotta stop jumping the weight too fast on this rouitne.  Always my downfall.  I coulda easily nailed 445 if I hadn't burnt out on 455.  I had the lift, but my weight was too far forward, and the weight was carrying me, making me fall forward.  I aborted the lift in place of crashing into the mirror.  On the plus side, grip wasn't an issue at all with the heavy loads, just form.  Gonna pull conventional next week and only shoot for a 5lb increase.

DB Split squats of 80lbs each.
3x8

Notes: Getting closer to a working load.  Felt this a little in my legs at least.  I shift a little lateral with left foot forward.  Work on that.

GMs of 135
10,10,10,8

Notes:  Good enough.  Up and away.

Pull-ups
8,7,4,5

Notes: Ugh, just not progressing here.  Grip was dying from all the heavy loads today.  Maybe try 4x6 and build up from there in the future.

Training Log: Entry 412

ME upper day

ME bench
Bar
135
225 (all sets of 3)
295x1
315x1
330x1
330x0

Notes: Finally cleared the plat.  Got a spotter to help with the lift off so that I didn't have to rack lockout the weight first.  I ate really crappy yesterday though, and it effected my performance.  Too much sugar, I was all jittery shakey and nervous.  Almost threw up.  A max is a max though.

CG bench of 185
10,9,6,5

Notes; Better form at least

Straight bar pull down of 140
12,12,10,8

Lateral raises of 25
10,10,9,8

Notes: Was really dying here.  Form was pretty crappy.

T-bar row of 160
10,8,6,5

Notes: Moved up too much weight.  Might've pulled off some more reps, but too much pulling with hands, not enough with elbows.

Thick bar curls w/10 on each side
10,10,8

Notes: Gonna clear this next time.

Training Log: Entry 411

DE lower tody

Speed squats of 195
8x3

Notes: The placement of the bench for a box needs to be way in the rack to get a good squat.

DB split squats of 70lbs per hand
12,10,8

Notes: This is so much more taxing on my grip than my legs, but that's worth building. 

Good mornings of 135
10,10,8,8

Notes: Goddamn these are taxing, I was pouring buckets of sweat.  I might've been able to power out 2 more reps per the last sets, but I don't wanna risk bad form on this.

Pull-ups
8,8,8,5

Notes: More of the drop rests on the last 2 sets.  I found out my grip hasn't been wide enough.  Make that a focus next time.

 

Sparred with my older brother in some boxing rules today.  I didn't work on offense at all, as he's too pensive and can't really take a punch, and there's a major weight difference.  My movement was really good today, lots of bobbing and weaving, not keeping my hands static, focused on circling (remember to circle away from powerhand).  A few body straights (I was taller, so no working on hooks), and not much with my right hand.  Did this for a few rounds.

Worked the heavy bag for the first time in 2 weeks.  My bag sucks, but it got the job done.  Was a lot smoother than before.  I think the time off was good.  Keep driving with the back leg.

Training Log: Entry 410

DE upper

Speed bench of 165
8x3

Notes: Not as much explosion as I wanted, but fixed my form to take pressure off shoulder.  Remember to push towards the feet.

CG bench of 185
10,8,6,5

Notes: Man, I just must have some weird ass muscle fibers.  I just can't do these high reps.  Oh well, stick with it at the lower weight.  Form was a lot better.

Tricep pulldowns of 140
12,12,8,8

Notes: Form trailed off at the last rep of last set, but still got triceps burned.  Try not to lean forward and recruit front delts.

Lateral raises of 25
10,9,8,8

T-bar rows of 145
10,10,8,7

Notes: Was finally getting a good pull in the lats.  Should take note of what I did next time.

Thick bar curls of 10 on each side
10,9,8

Training Log: Entry 409

ME lower

Rack pulls at lowest pin
Bar
135
225
315
405 (all x3)
455x1
475x1
505x1 (strapped)
525x1 (strapped)
545x0 (strapped)

Notes: Straps really helped here.  Was able to hit a higher potential on the lockout.  Grip isn't a limiting factor on my deadlifts, so I don't see this as an inhibitor.  No form issues.

DB split squat of 60
12,10,10

Notes: I don't really like this for my legs, but it hits my grips and traps real good, so I'll take it for now.  Can't wait to get back into walking lunges.

Good mornings of 135
4x8

Notes: Knees bent a little more on this one, but it's forgivable.  Back was nice and straight.  Keep looking ahead.

Pull-ups
8,8,6,5

Notes: Decided to use a rest style on these.  On the last 2 sets, I dropped, rested for a second, and then KOed a few more reps when I burned out.  This seems effective enough.  I'll keep it going.

Training Log: Entry 408

Went to Las Vegas over the weekend to help out with the family business.  Had to cut my DE lower workout short

Box speed squats of 205
8x2

Good mornings of 115
4x10

1x8 of pull-ups

Notes: The good mornings were a highlight.  Form was great.

 

ME upper today

Push press
Bar
95
135
155 (all x3)
185x1
205x1
215x0
205x1

Notes: Totally new movement for me, so wasn't really sure what weight to use.  I felt a little pressure on my lower back on the first 205, need to keep my abs tight.  Fought for every inch of the last 205, felt really good to get it over my head.

CG bench of 205
10,7,5,5

Notes: Well, form was a lot better than last time.  I'm just burning out on these high reps.  Might lower the weight just to get some momentum going.

Tricep pulldowns of 140
12,11,8,8

Notes: No issues here.

Lateral raises of 25
4x8

Notes: Last reps of last set required some deep breaths.  Form is tight.

T-bar rows of 135
10,10,10,8

Notes: Just raise the goddamn weight already.  Never gonna nail that last set, so just make it a strength set at low reps.

Bar pad thick bar curls of 10 on each side
9,8,8

Notes: No issues.

Training Log: Entry 407

DE upper day

Speed bench, 8 sets of triples of 165

Note: Despite being my first DE upper day, I really felt explosive on this.  Warm up better next time though, front delt on right was a little achey.

CG bench of 205
10,7,5,4

Notes: Arg, getting weaker on this because of the rack lockout before lifting.  Oh well, keep here and progress.

Pulldowns of 130
4x12

Notes: A little cheating on the last rep, but good enough.  Up and away.

Lateral raises of 20
4x10

Notes: Feels good to move up here.  Form is great, no leg use.

Lat work
Pull-ups 1x8
T-bar row of 135
10,6,5

Notes: Screwed this up.  Forgot what day I was on and did pull-ups on the first set.  Burnt me out on the rows.  Oh well, progress next time.

Thick bar curls w/10 on each side
3x8

Notes: Little cheating on the last rep, but good enough.  More reps on the first set next time.

Training Log: Entry 406

ME lower day

Pin pulls at lowest pin
135
225
315
405 (all x3)
485x1
495x1
505x0
505x0
405x1

Notes: This didn't really go how I wanted.  My grip was the limiting factor.  My body had more than enough strength to nab the 505s, but my grip kept slipping.  I'm gonna buy some straps.  Won't make them a regular practice, but for lockouts, I can make an exception.

DB split squats of 60
11,9,8

Notes: Current gym does not have enough space for walking lunges, so altered the routine a little.  This murdered my grip moreso than if I used a barbell. 

Good mornings of 115
10,10,8,8

Notes: These felt really good.  Gotta do my best not to bend my knees, as I'm trying for straight legged.  Should KO it next time.

Wide grip pull-ups
8,8,4,4

Notes: Progress I suppose.  This works way better than t-bar rows on lower days.

Gonna do some hanging leg raises at home.

Training Log: Entry 405

Past few days have been a whirlwind.  I commissioned as a 2nd Lt. in the USAF, graduated from the University of Portland, and came back home to San Diego CA.  Missed DE upper, but have been getting a good workout moving a bunch of stuff (boxes, trunks, bags, beds, etc etc).

ME bench
Bar
135
225 (all sets are 3)
285x1
325x1
335x0
325x1

Notes: I'm at a new gym, and the benches are set way low.  Essentially it's a rack lockout and then a bench.  My triceps burnt way out as a result.  Maybe I'll do some real rack lockouts next time.  325 felt incredibly easy though.  Pulled my right front deltoid on the failed bench.  Hopefully heals soon.

CG bench of 225
10,5,4
CG bench 205
5

Notes: As I said, burnt out from the rack lockouts and bench, so this sucked.  Lower weight next time.

Straight bar tricep pulldown of 130
12,11,8,8

Notes: This weight felt nice.  Had a mirror to check form on. 

Lateral raises of 20lbs
10,10,9,8

Notes: Form was great. Should KO this next time.

T-bar rows of 135
10,10,10,8

Notes: Little rough at the end there, but I made it.  I'm going to stick t-bars on upper days and pull-ups on lower days.  My back is usually too burnt out on lower days to do it well, and pull-ups could prolly help stretch my back on lower days.

Bar pad Thick bar curls w/10lbs
8,8,6

Notes: New bar, no idea how much it weighs, just gonna stick with this.  The bar pads here are great for thick bars.

Training Log: Entry 404

DE lower today

8 sets of doubles of 195 of speed parallel box squat

Notes: Form a little wonky at the moment.  Gotta work on the explosion.  Pin that bar to my shoulders, don't let it bounce.

Walking lunges of 75
3x8

Notes: Man these suck.  I might tweak the weight down, but we'll see.  Working up to sets of 12 before moving up in weight.  Keep that left knee in good form.

Good mornings of 115
4x8

Notes: Had the pins set right finally.  These kicked my ass.  Remember to look up.

Chin-up
1x8

Notes: Hmm...I can't do palms in anymore.  It really strains my wrists.   They want to flare out.  Oh well, this at least served as a good rest between t-bar rows.

T-bar rows of 135
4x8

Notes: Form was a little sloppy, but made it through these.  Gotta pull with those elbows, not my hands.