Monday, July 30, 2007

Training Log: Entry 437

SLDLs of 355

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

Notes: Got a great pull by sitting upright on this one.

Dips w/135

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.

Saturday, July 28, 2007

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

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

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

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.

Thursday, July 26, 2007

Status Update: Elbow feels better.  Currently have a cold.  No energy, taking a day off the weights for now.  I got winded climbing up a flight of stairs, no way I can squat.  Had to run about 3 miles today for an Air Force thing, was sweating buckets.  Have consumed a ton of fluids (2 gatorades, couple of sodas, 2+ quarts of Cyrstal Light, lots of water), and will continue to eat and drink until condition improves.

Tuesday, July 24, 2007

Training Log: Entry 435

SLDLs of 335

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

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

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.

Saturday, July 21, 2007

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.

Friday, July 20, 2007

Training Log: Entry 433

Squats of 295

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

Notes: Weight felt ridiculously light.  Form was getting better.  Work on tucking those elbows and pulling shoulder blades together.

Pull-ups w/45lbs

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.

Wednesday, July 18, 2007

Training Log: Entry 432

SLDL of 335

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

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

Notes: Pull with the elbows, not the arms.

Tuesday, July 17, 2007

Training Log: Entry 431

Squats of 295

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

Notes: Form was spot on, and didn't drop from the top like usual.  Should knock this out next time.

Bench of 245

Notes: Should try to stop locking this out for too long from top.  Could be why I have minor tendonitis.

Friday, July 13, 2007

Training Log: Entry 430

Deloads on SLDL, dips, and low pulley row.  Feels like I pinched a nerve in my left shoulder blade.  It's a nagging injury, maybe a muscular imbalance.  Should heal over the weekend.

Wednesday, July 11, 2007

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.

Tuesday, July 10, 2007

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

Reps with left hand

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.

Monday, July 9, 2007

Training Log: Entry 427

SLDL of 315

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

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

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.

Friday, July 6, 2007

Training Log: Entry 426

Pull-ups w/45lbs

Notes: Form was stellar here, as usual though, make sure on the last rep to ease into the negative, not to drop.

Squats of 275

Notes: Finally finding the right place for the bar to rest, real low on the traps.  Pretty much just a will power thing here.  I'm going a lot lower than usual, so that's a positive.

Bench of 255

Notes: Was exhausted after the squats, workout order messed up because of a bench press party in the gym.  Some hyperdouche ran into the bar while I was in the middle of a set according to my wife.  I didn't even realize I had clipped him, but apparently I hit him pretty hard in the leg.  I have a feeling it impacted my set negatively.  Either way, the weight as heavy enough for now.

Wednesday, July 4, 2007

Training Log: 425

Weighted dips of 90lbs

Notes: A little too low on the last rep of the first set.  Pulled my delt a little, but nothing major.

Low cable pulley row of 150

Notes: As much as I wanted to do bent over rows, with only one cage/rack, and no free barbells, it ain't gonna happen here.  This will be a decent substitute.

SLDLs of 295

Notes: Remember to center self on bar next time.  I was too far to the right and was twisting on the pull for the first few reps before I realized the problem.  Doing a good job keeping my back arched and pulling with the hammies.


Took my PFT the other day.  Managed the run without any training, about the same time as when I commissioned.  Push-ups and sit-ups were maxed as usual.  I'm aclimitizing to the weather.


Found the "boxing room" at the gym.  2 speed bag stands and one "heavy" bag hanging in a corner with no room to move around it.  The bag is maybe 70lbs, and way too soft.  Oh well, beggers can't be choosers.


I've been losing fat thanks to my new program.  I don't have a car, so I have to walk to the grocery store and hand carry the food I want home.  This means I need to prioritize my food choices, and bring home no junk food and lots of meat and good carbs.  My wife cooks healthy food compared to the stuff I ate at home/at school, so I might be able to drop my gut.

Sunday, July 1, 2007

Training Log: Entry 424


Notes: Need to stop jumping weight so fast.  It's been 2 months since the last time I seriously squatted, I'm going to be a little low on the weight scale.  Form is good at least.

Bench of 245

Notes: Prolly just up it next time, for the sake of momentum.  Form is getting better.

Pull-ups w/20lbs

Notes: Form was dead on here.  At least this didn't decline.