Training Log: Entry 423

Finally have internet again.  Can update journal.

Have started life with Air Force again.  PT training can now become my lifting time.  Will be taking my PFT on Tuesday. 

Have lifted twice since my last update.

Day 1
Squats of 275
5,3,3,3,3

Notes: There is no knurling on the bar in the center.  Makes squats tricky.  Bar slips a little bit.  Haven't done the movement for a while, so I was just working my motor skills.  I might just up the weight next time.

Bench press of 225
5x5

Pull ups/bodyweight
5x5

Notes: Supersetted these to save time.  Movement on bench is a little tricky, but I should have it back soon.  Pull-ups are way too easy.  I'm thinking a 20lb increase next time.

 

Day 2:
SLDLs of 275
5x5

Notes: Much easier than anticipated.  Must note to keep those legs stiff on the movement, and not turn it into a conventional deadlift.

Weighted dips of 70lbs
4x5

Notes: Right shoulder was pretty sore from benching the previous workout, so I called this short just to be safe.  Weight was pretty light.

T-bar rows of 115
4x5

Notes: Ugh, I'm just gonna dump this for bent over rows for now.  My form is just too screwed up on the t-bar station, and I get a much better pull from BORs.

 

No access to boxing equipment as far as I can tell here at Maxwell, so another 7 weeks until I can get to a gym.  Oddly enough, they had a fight night here for folks on base that wanted to box, so hopefully I can get in on that sometime while I'm here.

Training Log: Entry 422

I'm going insane. I need to get back to the boxing gym. I hope Maxwell AFB has one. I know Vandenberg will have one, but that's in August. My workouts have gotten crappy as well. I hate all this down time, but thankfully that should be fixed soon.

Might as well map out my routine.

Day 1:
Powerlifting style squat
Overhead press
(Weighted) Pull-ups

Day 2:
Straight Legged Deadlifts
Flat bench
Bent over row

MWF for 6 weeks, then switch off to

Day 1:
Front squat (or Zercher Squat)
(Weighted) Parallel bar dips
(Weighted) close grip chins

Day 2:
Deadlift
Incline bench (maybe close grip, still not sure)
T-bar row (if no t-bar, then low pulley row)

I'll unfortunately need to do this with the AF making me do PT, but it's no 20 rep squats, so I should be fine.

Training Log: Entry 421

Did some deadlifts with my standard weights in my garage today.  3x5 of 335lbs.  Just getting back into the motion after a long time of nothing over singles, and no deadlifting straight for 2 weeks.  My left knee is still twingy when it bends inward, maybe up glutamine intake. 

Training Log: Entry 420

Break was much better than expected.  Did a lot of DB overhead pressing (worked myself up from 5,4,4,2,2 w/65lbs to 5,5,5,4,4) pull throughs, pull ups, and rows.  Furthermore, my cruise ship gym had a heavybag in it.  I bought a pair of cheapo Everlast 16oz training gloves and wailed on it every other day.  Really got my right hook and shovel hook coming along.  Didn't have any wraps, so my hands got a little beat up, but I won't be making a habit of it. 

I ate very big, did lifting and cardio often, cycled off creatine, and maybe actually got in better shape on my break. 

I did little quad dominant movements when I lifted (a lot more PC work), but I walked up the stairs everyday on the cruise, musta been pulling around 100 flights a day, and I think I actually got some more leg development.

Still a week until I have access to a real gym.  Just gonna be doing what I can with my little weights at home.

It's good to be married.

Update:
I am currently away from training, in Hawaii, getting married and going on my honeymoon.  Just doing some swimming and push-ups when I can, and will make use of the hotel weights when I can.  Most likely a lot of unilateral work.

Training Log: Entry 419

DE lower day

Speed box squats of 190
8x2

Notes: Best explosion yet.  Really focus on driving from the heels after lift off.

Skipped the split squats.  My left knee has been bugging me recently, so don't want to risk it.

Good mornings of 155
10,10,8,8

Notes: Mighta been able to grind out 10 on the third set, but didn't wanna risk it.  This felt amazing without the split squats.

Lat pull downs of 130
4x10

Notes: Great pull from the elbows on this one, hopefully this is hitting my lats as good as pull-ups.