Training Log: Entry 676

ME upper

Pause Bench press with chains
Barx10
95x5
135x3
185x3
225x1
275x2
300x1
300x1
295x1

Notes: Focused on keeping tense through the movement.  I need to move my bench, the floor is too slick and my feet aren't sticking.  Right tricep is lagging about 4-6 inches off the chest, lockout strength is still a concern.  Going to remove chains from my RE work and bring the board press back into my ME work.  On the plus side, my shoulder no longer bothers me on the bench, nor does my lower back on lower body movements, so I think my pre/re-hab phase is done, along with my experimentation with different movements.  With my diet cleaning up, I think I'm ready to go full steam ahead.

Incline bench press of 135
15,13,8

Notes: Triceps burned out early here.  Need a wider grip next time, maybe even more weight.

SSB tricep extensions
9,9,8,8

Notes: No elbow pain, and great speed.  Triceps blew up like balloons.

DB row of 105
15,12,10,8

Notes: BIG PROGRESS.  I figured out I've been pulling more with my right rear delt rather than the lat on this movement, which explains the uneven development I've been experiencing.  I focused on recruiting the lat on this, and it totally changed the movement, and made it a lot more difficult.  Lats were finally blown up after this movement, rather than the upper back.

Band face pulls w/light
3x15

Notes: Fried here.  Held the pause for a while.

 

 

Diet is going clean.  I got stuck out on site for 2 solid days with nothing but cottage cheese, sourdough bread, and some ham, so I had to make do.  Had my first cheeseburger in like a week today.  It was delicious.

Training Log: Entry 675

ME lower

Warm-up: Shoveling my driveway

Trap bar lifts
135x5
185x3
225x3
275x3
315x1
365x1
405x1
455x1
500x1
515x1
545x1

Notes: This was a great way to generate the strain without putting my lower back under too much pressure.  545 went up pretty easy, but it's all the weight my trap bar can hold unless I try to snake on another 45 sometime.  Gonna keep this weight and try for a double or triple next time.  Check out that volume though.

Deadlifts off of plates of 345
3x3

Notes: Need to find a better place to do the lifts from , and use better plates next time.  Bar kept rolling too close to my shins, wasn't able to focus on form.

Safety Squat Bar good mornings of 115
17,13,12,10

Notes: Man these are awesome.  Can focus totally on the movement and not the bar rolling.

Band pulldowns with average band
75,50

Neck Harness work w/50lbs

Got some photos. 

 

 

Training Log: Entry 674

RE upper

Medium grip bench press of 205+chains
13,7,5,4

Notes: Tried an experiment to hit failure at a lower rep range in the hopes that I could stay in that range on consistant sets.  Experiment failed, still bombing out in the low end of the single digits on following sets.  Maybe the chains are the culprit.  I'm gonna take the weight down next session.

3-board press of 255
3,5,6

Notes: Haven't used the 3 board in prolly a year, just getting the feel for it.  It's a lot more natural than it used to be, and I actually feel stronger here than before.  Chains may have helped.  I've eliminated chains from the board press because I realized that the shorter ROM dictates less chain deload, which means I'm not really getting much out of them.

Mini band front raises
4x12

Notes: Used a thumbless grip to keep the band from rotating.  Left shoulder is a little twitchy.

Chins w/25lbs
10,10,10,5, 3(no weight)

Notes: Going to cut off the weight and just go for an absurd amount of reps next time.  Feel that the weight is putting a bit too much strain on my joints and ligaments.

Hammer curls w/35lbs (alternate)
3x8

Notes: Twist the right wrist away to keep the shoulder from clicking.

Trap bar shrugs of 225
15,12

Notes: Just some upper back work

 

Back has been in pain on certain movements past few days.  Need to watch my pre-hab.

Training Log: Entry 673

RE lower

Squats of 225+chains
15,10,8

Notes: Coulda hit a second set of 10, but form was falling apart and came in with a sore lower back, so didn't wanna risk injury.  My work capacity is embarassing, and after this, I had to lay down on the bench for a minute or so just to recover and catch my breath.  Used some rest pausing ala 20 rep squats for a few sets.  I really think this is just what the doctor ordered, as my lower back and quads were fried here.  My hips are still way unflexible here.  I might need to start looking into foam rolling.

Band pull throughs w/light
4x10

Notes: Cut out the supplemental work today just to recover from my lifts.  Legs were jello anyway.  This finished off the lowerback and hamstrings for me.  Think I'm gonna hit up SSB good mornings for my supplemental work to really do these in.

Band woochops w/light
3x20

Notes: Try one handed next time, to take strain off of the triceps and shoulders here.

Neck harness work w/50lbs.

Training Log: Entry 672

ME upper

Incline press of 135
15,12,8

Notes: As per the deload, just hitting the supplemental and accessory work.  Was too lazy to break out the beater bar on this one, so I used the thicker one that I use for squats.  Had a lot more energy by not having any ME work.

Safety Squat Bar Tricep extensions
4x8

Notes: Still minimal elbow pain. Extending the wrists at the very top of lockout really hammers it home.

DB rows of 105
15,12,10,6

Notes: No rest periods, just kept switching off the hands. 

Band face pulls w/light
3x15

Notes: Held the pause for a few seconds to actually recruit the rear delts here.

 

Did some curls with the straight bar just to get some active recovery going.  My biceps are finally starting to get a little more endurance to them.  Hamstrings are still sore as hell, no matter what I do.  Maybe it's constantly trying to stabilize on the ice?

Training Log: Entry 671

Squats
Barx10
95x5
135x3
185x2
225x2
275x1
315x1
365x1
405x1

Notes: Time for a deload.  My hips were so stiff I couldn't even get to depth on anything, and my hamstrings and glutes are so fried that I couldn't come out of the hole with any sort of power.  I'm using this time to analyze what I need to do with the program.  I really don't think I'm at a level where bar speed is mattering on these squats.  Being raw kinda complicates this too.  Really, more work capacity is embarassing.  My legs still haven't recovered from the front squats I did last week, and shoveling my driveway is taking away from recovery.  I'm gonna be going heavy/light instead of ME/DE for a while, and taking a lightish weight on squats and going for reps on it, along with some assistance movements to bring everything up.

I'm also going to fix my diet.  I've been eating too little, and the stuff I do eat is junk.  I'm gonna start eating bigger but cleaner.

Squats of 225
10,8,6

Notes: Just to get the blood flowing, work on form, and start experimenting with a light day.

Training Log: Entry 670

RE lower

Wide grip bench of 185+chains
20,7,5,4

Notes: Touch and go, but I don't really care.  My speed is gone, so I'm gonna do some DE work for a few weeks.  Dunno if it's chains or bands.

2 board press of 245
3x3

Notes: Misgrooved the third rep on the first set, almost tossed it to my face.  Press towards the feet and keep the tension.  I need to hit the 3-board press, as that's where I'm bailing.

Band front raises with a mini per hand
15,15,10,10

Notes: I'm a band whore, but these movements strengthen my shoulder joints so much it's nuts.  I'm reaching for the sky on these, really working the socket out. 

Chins w/25lb
3x10

Notes: Massive rest pausing, really stretching my lats out. 

Hammer curls w/35lb DBs
10,5,8

Notes: Was trying to superset some trap bar shrugs, bad move, took away from hammer curls.

Trap bar shrugs of 225
2x12

Notes: Noticed that upperback work on my lower body day was taking away from my benching, so trying different places for it.

Training Log: Entry 669

DE lower day

Speed very low box squats of 175+lights
10x2

Notes: Took a riser out of the box to reduce it to what is most likely IPF legal depth, if not lower.  I also got some new chucks, and moved my powerrack out of the slippery slot, to really get things going.  I can't get any explosion from the bottom with a narrow stance squat, but once I widen it out, open up my groin (ala Ed Coan) and push with the blades of my feet, it's a bit better.  I actually had moments where my mind was yelling "PUSH" and nothing was happening.  Definitely need to work on this.

Front squats of 225
3x5

Notes: Alternated between clean grip and cross arms every other set.  My clean grip is horrible, as to be expected.  First set I faked it pretty well, but on the third set it was like my elbows were at my side and I was just doing a military press.  On the cross arms grip, there's a ton more intensity in the lift because I'm trying to keep the weight from going forward, so it's somewhat like a zercher.  Either way, this lift blew me away like I had just done it for the first time. 

SLDLs of 285
4x6

Notes: I think having 2 deadlift movements per week is overkill, as I felt dead on the first set here.  Gonna hafta do some juggling here, because deadlifts from plates are definitely here to stay.

Band woodchops w/light
3x15

Notes: I tried to pull the band to my feet and really kill my obliques here.

Neck harness work.

Training Log: Entry 668

ME upper

CG bench press with chains
Barx15
95x5
135x3
155x3
185x3
225x3
275x1
295x1 (20lb PR)
285x1
290x1

Notes: Felt incredibly strong coming into the weight room today, must be fully recovered.  Wasn't as worried about a pause at the bottom, as I figure I'm not gonna be pause benching with a close grip, and this allowed me to emphasize the lockout of the lift where I'm weaker.  Didn't go for the full heave though.

Incline bench of 135
15,9,6

Notes: Did some research on this movement, and decided to hit a higher rep range.  It paid off, as my shoulders and chest were both greatly fatigued here.  With heavy weight, I spend too much energy stablizing to really get anything.

Safety Squat Bar overhead tricep extensions
10,10,8

Notes: These nuked my triceps.  I was amazed at how fatigued these made me, and caused absolutely no elbow pain.  I've got a new favorite movement.

DB rows of 105
15,10,8,6

Notes: Don't know if I got great lat activation, but gotta just pull heavy at one point.  All movements from a dead pause from the floor.

EZ bar curls of 65
4x15

Notes: Finally hit my rep goals, with some rest pausing thrown in.  Form was a mess, but they're curls, who cares.  Gonna hit up some DB work as my next movement.

 

Some rear delt work.

Training Log: Entry 667

ME lower

Reverse band deadlifts with lights
135x10
185x3
225x3
275x3
315x3
365x2
405x1
455x1
475x1
500x1

Notes: Back felt great, no twinge or loss of pressure whatsoever.  Tried pulling with my belt higher with better results.  Was originally gonna use straps, but the time it took to adjust them on the bar made me lose all the pressure in my abs.  Did fine without them though.  Focused much more on proper form than pulling PRs, with leg drive, body drag, and the arch being the main concerns.  Worked out incredibly well, and even 500 felt pretty light. Good to be handling heavy weight again.

Deadlifts from plates w/315
3,3,7

Notes: Trying this movement to really drill leg drive into my lifting.  Went a little light, as the last set shows.  Gonna bump the weight up next time.  Focus on that arch.

Band good mornings w/average
4x25

Notes: Finally hit my rep goal, and wasn't as fried as usual from this.  Dunno what I'll do next.  Maybe some SSB good mornings?

Band ab pulldowns w/average superset with trap bar shrugs of 225
50/15, 50/12, 0/10

Notes: Strict form is for the birds when it comes to shrugs I've decided.  I'm always gonna use some body english, so that I can actually recruit my traps into the damn movement.

Training Log: Entry 646

RE upper

Wide grip bench press of 185+chains
19,7,5,4

Notes: Got no finishing strength, last inch was killing me.  Lost a rep, so added an extra set to build up the volume.  Gonna do one more week of this, then maybe close grip.  Need to bust out my 3 board as well to work on that last inch.

2-board press of 235+chains
3x3

Notes: Felt really strong on this one.  Able to keep tension real well.

Band flyes with miniband
4x20

Notes: These are getting too light.  Gonna double up on the bands.

Pull-ups w/10lbs
10,10,7,7,6

Notes: Having put the 10lbs back on in bodyweight made this a little more challenging.  A few reps were crummy, I might try for just 45 next week and focus on hitting each rep well.

Face pulls w/light superset with CG EZ bar curls of 65lbs
15/12, 15/10, 15

Notes: Focused on squeezing and holding the shoulder blades.  Just did the curls to get some blood flowing.

Training Log: Entry 645

DE lower

Speed low box squats of 190+light bands
8x2

Notes: Speed off the box was rough at first, but picked up at the end.

Low box squats of 340+chains
3x3

Notes: Was like the goddamn circus was in town on this one.  I screwed up something on every single set, including hitting the racks every single walkout.  On the first set, I slipped before the first rep and had to abort and restart.  On the second set, coming up from the first rep, my right foot slipped, I stumbled, then my left foot slipped and I stumbled, effectively dancing with the full weight on my back, completely re-adjusting my footing, and someone still completing the set.  Third set was more of the same.  I need to get new chucks.  The bottom of these is like ice.

Band good mornings w/average
3x25, 1x15

Notes: Holy crap I got a lower back pump on this.

Band woodchops w/light superset with Hise shrugs of 340
12/18, 12/15, 12/15

Notes: Getting a great stretch in the obliques.

Training Log: Entry 644

ME upper

CG bench press w/chains
Barx10
95x3
135x3
155x3
185x1
225x1
275x1
275x1
275x1

Notes: 275 was tough.  My strength still isn't 100%, and my work capacity was gone.  I was sweating and sucking wind the whole workout.  I got great speed for the first 4 inches off my chest, and then it goes to hell.  Gonna try CG board pressing next time.

Incline bench of 185
3x4

Notes: A higher incline than previously using.  Figure I can give the military pressing a bit of a break.  Weight was light and managable.

Band pushdowns w/average choked twice
1x10, 3x15

Notes: Choking it twice put it at a great height.

Unilateral band nuetral grip rows w/light+2 minis
3x11

Notes: Mighta done 4 sets, don't really remember.  Was dying at this point.

EZ bar curls of 65
3x15

Notes: As part of my lack of work capacity, cut the sets here.

 

I gotta remember that I was 20lbs heavier when I was putting up my best numbers.  Need to up the cals.

Training Log: Entry 643

ME lower

Safety Squat bar parallel box squats
Barx10
155x3
155+chainsx3 (rest of weight listed is with chain)
205x3
245x3
295x2
335x3

Notes: Felt kinda weak today (more on that later), so hit up a triple instead of a heavy single.  Still got a great strain, so it worked well enough for me.  Didn't shove the handles forward this time.  Stalling about 3-4 inches off of the box.

Elevated trap bar lifts of 385
3x3

Notes: Starting to really hit my groove on this movement.  Finding the right hand placement and getting the movement pattern down.

SLDLs of 275
3x8

Notes: Sweating pretty bad, just increased the weight to get in a good volume with a low amount of reps.

Band ab pull downs with average
25,50

Notes: The further out I can get, the better the ab stretch.

 

I've lost 10lbs in the past 2 weeks from sickness.  The flu hit, and then I got some sort of stomach bug that's given me a bad case of the runs.  Not holding food in well, stomach has shrunk, and I've got minimal appetite.  I'm getting smaller and weaker, but looking prettier, so that's a plus I guess.  Once I get over this, I gotta start hitting up the cals.  I was gonna wait for a bulk, but I suppose the choice has been made for me.

Training Log: Entry 642

RE upper

Wide grip bench of 185+chains
19,7,6

Notes: Felt much more emphasis on my chest, which is my weak point anyway.  In my quest to gain back all the weight I lost from the flu, I ended up getting a mild case of food poisoning, and was throwing up 2 days ago.  My stomach has shrunk, I've lost more weight, and my energy is pretty sapped, so this wasn't my best workout.  I cut a lot of volume out as a result.

2-board press of 225+chains
2x3

Notes: Just some light supplemental work while I recover.

Band flyes with miniband
3x20, 1x15

Notes: Still doing a great job of getting the pec/delt tie in.

Pull-ups w/10lbs
3x10

Notes: Lots of rest pausing while I caught my breath.

 

Called it a night there.

Training Log: Entry 641

DE lower

Speed low box squats of 180+bands
10x2

Notes: Focused on bringing the hands in, and arching hard.  First time in a while of not wearing a belt.  Back felt great.

Low box squat of 325+chains
3x3

Notes: Finally back at 100%, these were challenging but not impossible.  Gonna hit the low box with the straight bar for a while, then transition to the safety squat bar.

Band good mornings with average
25,25,17,17

Notes: These are such a killer, and great rehab for my back.  I need to throw in one more PC movement I think.

Band wood choppers w/light superset with Hise shrugs w/325
10/20, 10/15, 10/15

Notes: Despite not liking twisting oblique work, this was a nice change of pace.  Still need to dial in form, but felt a good stretch.

Training Log: Entry 640

ME upper

Floor press
Barx10
95x3
135x3
155x3
185x3
225x1
275x1
295x2
295x1

Notes: Still not 100%, but couldn't stand to go any longer without lifting.  Didn't wanna take out a new 1rm PR, so I went for a heavy double at 295.  Excellent pause, long duration.  Had nothing left in me for supplemental work, so just hit the bodybuilding stuff.

Band pulldown w/average+light
4x10

Notes: Held for a pause at the bottom of every rep. 

Unilateral Nuetral grip standing band rows light+2minis
3x10

Notes: Didn't time rests, just kept switching hands.

Band flyes w/2minis
3x10

Notes: Felt a little twinge in my right shoulder on the last et.  Gonna go back to a single band for higher reps.

EZ bar curls supersetted with band pull aparts with average band
15/8,10/5/10

Notes: Had nothing left, so just went for the pump.

Been sick for 6 or so day.  Bad flu took me off my feet for 3 days, and now just working on a cough and some mucus.  Hopefully another 3 days and I'll be back to 100%.

Training Log: Entry 639

ME lower

Safety squat bar box squats to parallel

Barx10
95x3
135x3
135+chainsx3
185+chainsx2
225+chainsx1
315+chainsx1
365+chainsx1
365+chainsx1
335+chainsx1

 

http://www.youtube.com/watch?v=XWcyxpIek_A

I just realized the SSB weighs 60lbs, not 45, so add 15 to everything

Notes: Only time in my life I felt like I was gonna puke after squatting.  Doesn't help that I've discovered I'm sick, but still, this was intense.  If you were to ask me what muscles this movement works, I wouldn't be able to tell you  I just know that it really kicks your ass.  I actually found myself pushing the handles away at one point on the rise from the box.  I'm wondering if this is training me to push my elbows forward, or a way of cheating the movement.  I will need to research and experiment.

I took video, by I'm dogass tired from this cold.  Some other time.

Elevated trap bar lifts of 345
3,3,4

Notes: Elevation is helping this movement.

SLDLs of 255
10,10,15

Notes: Felt bad, so cut the sets down and increased the reps on the last set.  Really killer.

Band ab pulldowns w/average bad
3x40

Notes: A fast acceleration really hits th abs better.

Training Log: Entry 638

RE upper

Worth noting that triceps were still bombed from ME day.  Don't hold the end of a tricep extension next time.

Bench press of 185+chains
18,6,6

Notes: Fatigue in triceps played a role, but was still happy with the outcome.  Gonna stick with this for a while.  Contemplating doing 3 week cycles of different grips as an experiment.

CG bench press
225+chains
1x3
195+chains
3,4

Notes: Weight was too much on 225, wasn't pausing, just touch and go.  Scaled it back.  Triceps were dying out on the second half of the rep.

Band flyes w/mini
2x20,2x15

Notes: I think this is gonna be a great movement for my shoulder health, and a little bit of chest hypertrophy.  It's hitting just where I want on the pec delt tie in, which is where I tend to feel the most pain on the bench.  Trick is gonna be adjusting resistance.  Might need to grab a micro mini.

Pull-ups
20,10,7,7,6

Notes: Finally hit my goal of 50 total reps in a reasonable amount of sets.  I'm using rest pause as needed, and some of the reps are ugly, but I'm doing this more to get volume into my lats than to win a contest.  Deciding if I want to start adding weight now or using a different grip for my next workout.  Lats are getting nice and big.

Band face pulls w/average+CG EZ bar curl w/65lb superset
15/10,12/10/12

Notes: Really started hitting the rear delts here.  Think having my lats so fatigued made me use good form.  Curls were just to get the blood flowing. My biceps are starting to exist, so that's always good.

 

Worth noting that I've been cleaning up my diet a little the past few weeks.  More fruits and veggies.  Looking pretty as a result.

Training Log: Entry 637

DE lower

Low box squat of 175+lights
10x2

Notes: Speed was on fire today, prolly thanks to the deload.  Need a little more weight and better control.

Low box squats of 295+chains
3x3

Notes: Like all other supplemental work, cut the sets and reps.  Need a little more poundage here.  Focused on holding in my breath and breathing into my stomach, and it made the weight feel incredibly light.

Band good mornings w/average
25,21,16,13

Notes: This fries my back so bad.  Form is kinda a mess, but it's what I need.

Straight legged swings w/average band
1x25 per leg

Notes: Didn't get the same effect from this as I did last time.  Might need to lower the height I hand the band from.

Saxon side bends w/20lbs superset with Hise Shrugs w/295
7/25,6/15,5/15

Notes: The side bends are just destroying my core.  Dunno when I'll switch them out.

Training Log: Entry 636

ME upper

Floor press
Barx9
95x3
135x3
155x3
185x1
235x1
275x1
300x1
310x1

Notes: Butt came off the floor on the final rep.  Didn't really get much of a strain on this day, just trying out the new form.  I can get such a better arch off the floor since I'm setting up on my floor matts.  This is a nice way to train the pause though.

Strict press w/185
3x3

Notes: Cut the sets and reps, increased the weight to really get a strain on this.  Good bit of lower back action on the last set, but no twinge, which is good.  Really developed some great power here.

EZ bar standing tricep extensions w/65lbs
15,15,10,11

Notes: Couldn't get anything from this aside from some elbow pain.  Tried close and wide grip with nothing.  Gonna stick with some sort of pulldown next time.

Unilateral standing band row w/light+mini per hand
1x20, 3x15

Notes: Man this movement is great, getting an awesome stretch in my lats.

EZ bar curls w/65lbs
15,15,12,10

Notes: Biceps are so fried, they seem to be getting bigger too.

Tricep pulldown w/average
1x20 with 5 second hold at end

Notes: Just wanted to make up for the extensions.

Training Log: Entry 635

ME lower

Good mornings suspended in the 12 pin.
Barx6
95x3
135x3
155x3
185x3
225x1
255x0
245x3

Notes: Took a page from the EFS book about a longer warm-up.  Hit the twinge in my back on the set of 255, but at least have some positive notes.  The twinge is much faster than before, and the pain that accompanies it is very fleeting.  This is in stark contrast to the first few times I encountered it, wherein the twinge itself would last for what felt like 1-2 full seconds and the pain would last for 3-7 days.  It now lasts for about 2 seconds, and I can finish my workout afterwards.  It's a funny kind of progress, but progress none the less.  I think in a few months, it'll be a memory.  For now, I'm gonna keep my GM work high on the reps, maybe try for 5-8, and use the same protocol for any sort of PC ME work.  Might need to get some 3/8 chains to get this to really work.

Trap bar lifts on an elevated platform on 25lb plates of 315
3x4

Notes: Cutting the sets and raising the elevation.  Might stick with this and start upping the weight.

SLDLs of 245
5x8

Notes: Focusing on pulling the bar to me, which I think was one of my weaknesses with the deadlift.

Band ab pulldowns w/average
3x30

Notes: Might need to break out the ab wheel soon.

Trap bar shrugs of 225
13,12,10

Notes: Pulled my left serratus anterior on the first set around rep 6 (no, I am not kidding).  Kinda killed my momentum.  I decided to give these a more serious go ever since I obliterated my traps with the DB shrugs on my break.

Training Log: Entry 633

RE upper

Bench press of 170+chains
20,8,6

Notes: Didn't want to try fo 22 with a new weight, this worked well.  The deload seems to be paying off, I'm feeling great.  Was touch and go, but I still killed the momentum before continuing.  No bouncing.  Practiced on pulling the bar apart and driving my traps into the bench.

CG bench of 185+chains
5,4,4

Notes: Board press just hasn't been working, might rotate it to my ME day next time I try to hit it.  Decided to keep the volume and sets low on my supplemental movements for a while to see what happens.

Band flyes with mini
4x15

Notes: Modified this movement to hit more of the shoulder than the pec, right at the delt-pec tie in.  Got the desired result, my shoulders were fried towards the end.  Chest had a minor pump, but prolly left over from the RE work.  Think this will really help my shoulder stability.

Pull-ups
17,7,6,5,6

Notes: Not sure if I did one more set on accident or not, but that's the jist of things.  Really building up on pull-ups, it helps to have a rep goal.

Face pulls w/light+superset with CG EZ bar curls of 65

12/10,12/10,12

Notes: Pausing on the face pulls to ensure good form and get a "squeeze".  Notice that biceps are coming along now.  The second day of work has really helped recovery.

Training Log: Entry 632

Got a long one for today.  Recording 4 workouts.  After the RE workout, I had to leave on business for 6 days.  Holed up in a crappy "gym" that only had DBs up to 80lbs and a smith machine.  Brought all my bands and other goodies to try to compensate.

RE Upper

Bench press 165+chains
20,8,6
2 board press of 185+chains
7,5,5,5
Trap bar raises
4x10
Pull-ups
15,7,6,5,5,4
Band Pull-aparts w/average superset with CG EZ bar curls
10/10, 10/8, 10

 

ME lower

Band Good Morning
Warmed up with combinations of lights, averages, and minis.  Ended up using 1 average, 2 lights and 2 minis for 2x5
DB split squat w/80lb DBs
3x5
DB SLDLs w/80lb DBs
3x10
Band pulldown w/average
3x20
Neck harness w/50
10,10,5

 

ME upper

DB press w/70lb DBs (5 minutes rest between sets)
15,15,16
DB strict press w/50lbs
6,6,6,5
Band pulldown w/2lights
20,20,15,20,15
Unilateral neutral rip band rows w/light+mini
4x15
Note: Keeping notes to a minimum, but this movement was awesome.  Got a great stretch in my lats.  Just like my previous lat row, but done one arm at a time. 
EZ bar curls w/65lb
15,15,10,8
Band pull apart w/average
1x20

 

DE lower
DB set-ups w/80lb DBs
5,10,5
Note: Platform too unstable to do any effective work.
Band Good mornings w/average band
25,20,15,12
SL unilateral standing reverse hyper?
2x50
Notes: Basically looping a band through the pull-up bar, sticking my foot through so it catches the heel, and then slinging the leg back in a reverse hyperish movement.  Found out my left hamstring is much weaker than my right, as it started to fatigue at 30.  I might try to research this movement more, and see what I can do with it.
Saxon side bends w/20lb DBs
4x5
Neck harness w/50
10,10,8
DB shrugs w/80lb DBs
2x20

 

Used this time to deload.  Got the EFS Basic Training book, and read through it on my break.  Got a lot of great ideas from it.

Training Log: Entry 631

DE lower body

Band box squats of 205+lights
8x2

Notes: Weight was pretty heavy, suppose a decent way to end my 3rd week wave.  Might deload the bands next week, as I'll be away on business for 6 days anyway.

Box squats of 275+chains
7,7,6,6

Notes: Goddamn does this kill my hips and quads.  I love this movement.  It even is frying out my lowerback, becoming good PC work, which is just what I need.  Doing my best to recruit my hips from out of the hole, which is something I've been missing in my squats.

Band pull throughs w/light
4x8

Notes: Cut the reps per set and increased the set total.  Good recovery work after the heavy box squats.

Saxon side bends w/15lb DBs supersetted with neck harness w/50
7/10,7/7,7/6

Notes: Side bends are really getting a good stretch.

Training Log: Entry 630

ME upper

Wide grip bench w/chains
Barx3
135x3
185x1
225x1
300x1 (New PR)
310x1 (New PR)
295x1
275x2

Notes: Ego got the best of me on that last set.  275 went up like air, so wanted to see what I could do.  If I really wanted to open it up, I know I had enough in me for a triple.  Just a great day for my strength, with a good pause on every single.  Weight was going down and up unevenly.  Left side might be weaker than the right.  Might perform some DB work, if I can get a decent set-up.  Think I may hit some 3 week cycles on my upperbody work, as I seem to be able to still maintain gains on this.  Could just be muscle memory trying to get back up to 365.

Strict press of 145
4x5

Notes: Used a wider than usual grip on this one (pinkies on the rings).  First time since ever that I've been able to grip that wide without shoulder pain.  Think all this wider grip work has been good for my shoulder development.  The raises may be good as well.

Band tricep pulldowns w/2 lights
25,25,17,15

Notes: Tried out my new average band, but resistance was lighter than the 2 lights, so just stuck with them for now.  Love how well this destroys my triceps without putting pain on my elbows.

Nuetral grip standing band rows w/light per hand
4x15

Notes: I'm a frickin' genius.  I discovered that I can eliminate the bands pulling my feet forward by setting the bands up in the pins opposite the side of the rack I'm standing on, and then using the foot of the rack to brace against.  Put a lot more emphasis on the movement and less on stability.  This is doing a great job of hitting my lats without affecting my lower back.  I might be able to cycle between this, t-bar rows, and DB works now.  So glad to have a new movement.

EZ bar curls w/65lbs
15,13,10,8

Notes: I'm cheating on the reps a little, but strict form is for chumps.  My arms are still fried by the time I'm done.  I freaking hate working my arms, but they're so tiny.

Trap bar shrugs of 225
1x20

Notes: Just wanted to test out my new straps.  Don't want to overload my traps too much.

 

Turned 23 yesterday.  Great birthday bounty.  An average jump stretch band, the EFS basic training book and hoodie, strong enough lifting straps from ironmind, and some money to help with my home gym.  Wife also made me a shirt and sign for the gym, both of which say "Shut up and Squat"  I got a keeper.

Training Log: Entry 629

ME lower

Squats
Barx5
135x3
225x1
315x1
405x1
475x1 (New PR)
455x1
425x1
425x1

Notes: Form was ugly, and depth questionable.  Woulda passed some loose standards, but prolly not IPF.  My feet kept slipping in my powercage.  Either time for new shoes, or I need to clean out the area and get rid of some dust.  Decided to cut down the weight and go for depth on follow up sets, still slippery.  Quads were destroyed, and whole body was achey. Need to increase my cals.

Trap bar lifts on a block of 315
6,6,7,8

Notes: Stacked some tiles on top of each other to increase the ROM.  Found I still had some more left in the tank in my later sets, so just went for broke.  Might keep increasing the ROM while leaving the weight the same to improve my leg drive.

SLDLs of 225
4x10

Notes: I was gassed after this.  Very last rep was piss poor, and woulda injured me on a heavier weight.  Watch for that.

2 light+1 mini band pull downs supersetted with Hise Shrugs of 275
40/25,35/20,30/20

Notes: Abs were really fried from this.  Been a while since that happened.

Training Log: Entry 628

RE Upper

Bench press of 165+chains
18,7,6

Notes: Nothing major, gonna stick with this for a while.

2-board press of 225+chains
5,4,4,4

Notes: Looks like I still need to tone the weight down a touch here.  More pausing and less heaving this time.

Trap bar raises
10,10,10,8

Notes: Delts were fried so bad from this one.  This has become one of my favorite exercises for my shoulders.

Pull-ups
13,7,5,5,3

Notes: Hit 30 within 4 sets, very nice.  Gonna try to get 40 in as few sets as possible now.

Band pull aparts w/light band supersetted with close grip EZ bar curl of 65
20/10,20/8

Notes: Moved my grip in closer on the band pull aparts to increase tension.  Gonna try 2 sets of curls at the end to get blood flowing for recovery, and possibly add some more size to my pathetic arms.

 

Shoulders are getting bigger and tighter.  Much less clicking and pain.

Training Log: Entry 627

DE lower

Speed box squats of 195+light bands
10x2

Notes: Finally tried fast negatives, and was amazed with the results.  It totally got my speed fired up on the squat, something I've been missing on my DE work.  It's not perfect for form practice, but that's not the intention of this movement.  This really brought a whole new light to my DE work.

Box squats of 275+chains
6,6,6,5

Notes: Had enough in me for that final six, but felt my form falling apart, and didn't want to risk it.  This completely fried my hips, and once I was done, I discovered my lower back had an insane pump to it.  Really loving this movement.

Band pull throughs w/light
3x10

Notes: After the box squats, had nothign in me, so kept the PC work light.  3 sets is still enough to fry me.  I'll increase volume as necessary.

Saxon side bends w/15lb DBs supersetted with neck harness work.
3x6

Notes: Same approach with the PC work.  When I need more volume, I'll get it.

Training Log: Entry 626

ME upper

Wide grip pause bench (all weight w/chains)
Barx3
135x3
185x2
225x1
275x1
285x1
295x1 (PR by default)
275x1

Notes: I figure since my shoulder is the weak link, I'm gonna start widening my grip in some of my training to get it stronger and better able to contribute.  Amazingly, this really got my leg drive going, which I can never get enough of.  Made sure to get a good pause in, and even said "press" on my last set to make sure I had it.

Strict press of 135
4x6

Notes: This was pretty easy.  Toying on adding weight or more reps next time around.

Band pulldowns w/2lights
25,17,15,14

Notes: Totaly fried my triceps.  Love how easy this is on my elbow.

Band nuetral grip horizontal rows w/ 1light per hand
2x15, 2x12

Notes: I didn't think I'd like this at first, but I really got some decent lat activation.  Focused on pulling with my elbows instead of my hands.  Actually toyed around with looping the bands around the outside of my elbow and using that to complete the row, to completely eliminate the hand issue, with decent results.  Might need to look into that further.

EZ bar curls w/65
15,10,8,8

Notes: A little cheating, but I just need the volume at this point.  Arms are so tiny, and biceps so weak.

Trap bar shrugs of 135
1x20

Notes: Getting some straps soon, so that I can do some real shrugs, but just wanted to burn out on my last movement.  My grip was the first to go, traps were fine.  Lots of popping in my neck, should find out what the hell is going on there.

Training Log: Entry 625

ME lower

Deadlifts (alternating Sumo and conventional)
135x3
225x3
315x2
405 3x1

Notes: Just used this as a form practice at this point.  Felt pulling in my lower back that seemed like it could be bad if I tried to break anything heavy off the floor.  Think I'm going to hold off on pulling heavy from the floor for a while, and just subin trap bar lifts, reverse band deads, and rack/mat pulls for the time being.  Been babying my lower back too much, and need to bring it back up again.

Trap bar lifts of 315 (assuming the trap bar weighs 45lbs)
4x6

Notes: Focused on keeping my arch.  Video taped my dead attempts, and found I still had too much rounding.  Going to use this to improve leg drive. 

SLDLs of 225
3x10

Notes: Decided the best way to get better at breaking off the floor was to do it a lot.  Went beltless with this to focus on keeping my back tight and developing the muscles.  High reps don't hit my back too bad, so there is less worry of injury.

Band ab pull downs w/2 lights and a mini supersetted with hise shrugs of 225
30/38, 30/19, 20/17

Notes: Can't wait to pick up those average bands.

Training Log: Entry 624

RE bench press of 155+chains
22,8,7

Notes: This confirms my thoughts, my supporting musculature and GPP just plain sucks.  Did my best to pause and ingrain good habits in my lifting.  Whole upper body blew up on me.

Board press
245+chainsx4
235+chainsx4
225+chains 2x4

Notes: With the RE work, gonna hafta tone down my poundages and work around the pre-exhaust principle.  It'll be good for me in the long run.  Was heaving the weight off the boards on the last rep a few times.  Watch for that.

Trap bar raises
10,10,8,8

Notes: My right delt is worthless, and this proved it.  All those dislocations made my anterior delt extremely weak, and it fries out easily on this movement.  Going to give my shoulders lots of work.

Pull-ups at bodyweight
12,5,5,4,4

Notes: Accomplished my goal, without bands no less.  I find the bands remove emphasis from the lats and place more on the lockout, which explains why it exhausts me so much considering my biceps suck.  Don't think I'll shave off a whole other set next workout, but can at least get as many reps in as I can.

Band pull aparts w/light
2x15

Notes: Just some pre-hab.

 

Still figuring out my schedule.

Training Log: Entry 623

DE lower

Speed below paralle box squats of 185+light bands
10x2

Notes: Set the box slightly below parallel.  Focused on not rocking back and getting maximal acceleration out of the hole.

Below parallel box squats of 275+chains
3x5

Notes: Now that I have those patio tiles, I can box squat with heavy weight instead of using all my plates to form a box.  Holy cow what a great movement.  Really made me focus on not rocking out of the squat, and keeping my glutes and hips tight on the way up.  I can see how this will be a very useful movement in my training.  Kept the weight relatively low, just because it's my first week back.

Squat stance good mornings of 135
3x5

Notes: Weight was very light, but haven't hit a good morning in a long time, wanted to play it safe.  Bent the knees a little and focused on keeping the arch the entire time.

Saxon side bends w/15lb DBs supersetted w/neck harness work
3x5

Notes: This really shredded my core.  Doesn't take much.

Training Log: Entry 622

ME lower

Bench press
3xbar
3x135
1x185
1x225
1x315
0x335
1x315
1x305

Notes: My next bench grip was a dud.  The wider hand spacing placed too much stress on my shoulders and removed strength from my triceps, which are my strong point.  I think too many shoulder dislocations has ruled out anything wider than pinkies on rings for ME work.  I'm going to be putting extra effort into brining my shoulders up, with more hypertrophy work.  I'm also switching out DE upper early for RE upper.  I don't have any of the supporting musculature I used to for benching.  I'm also 15lbs lighter than my last attempt, so I should have anticipated this.  I'm finding my lockout to be about 2-4 inches off my chest.  Strength directly off my chest is still strong, so I guess I have pause bench to thank for that.  I'm gonna be avoiding training the flat bench as an ME directly for a while as well, to remove ego from the equation. 

Band tricep pressdown w/double lights
20,17,15

Notes: Lot easier on the elbows than skull crushers.

Trap bar lateral raise

Notes: 12,10,10

Notes: This always happens when I have a new toy, but I loved the nuetral grip aspect.  A lot easier on my shoulder than having my hands rotated.

Bent over BB rows w/135
15,10,10

Notes: Scrap this crap, not doing it again.  Hate this movement, get nothing from it.  Next time, power rows or T-bar.

EZ bar curls w/65lbs
15,8,8

Notes: Biceps are so weak.  Arms are getting tiny, need to get them some more hypertrophy.

Band pull aparts w/light
2x15

Notes: Just some pre-hab.

Training Log: Entry 621

ME lower

Powerlifting style squats
Barx3
135x3
225x2
315x1
425x1 (New PR)
450x1 (New PR)
465x1 (New PR)
425x1

Notes: Had more in me, but didn't want to push my luck.  Pavel's 3-5 with the chains was a great pay off, as once I got out of the hole, I had no struggles.  Depth is right where I need it to be, but I'd like it an inch lower or so to be sure.  Low box squatting should help out on my DE days.

http://www.youtube.com/watch?v=XZYRXvBrAAs

Trap bar lifts w/315
3x5

Notes: Weight was challening but managable.  Might actually increase the distance by standing on more pads.  I bought some patio rubber tiles that work great to dampen the noise and impact.  Felt my quads getting really recruited, and think this will at least help me recruit more leg drive into my pulling.

Band pull throughs w/light band
16,12,12

Notes: Man, fatigue kicks in on the end of the sets pretty heavy here.  Focused on locking out and squeezing my glutes at the end.

Band ab pulldown w/2 lights supersetted with Hise shrug w/225
3x30/35,20,20

Notes: Might put shrugs on this day instead of my upper, but just wanted to make up for yesterday's mistake with the shin scrape anyway.  Should be getting some average bands soon, which will really open up my possibilities.

Training Log: Entry 620

DE upper

Speed bench w/155+chains
8x3

Notes: Speed hasn't really left.  Chains really made this movement.  Thinking of going 3 weeks DE chains, 3 weeks RE straight weight, 3 weeks DE bands, 3 weeks RE, etc.

2-board press w/245+chains
3x5

Notes: Keeping volume really low this week as I re-adjust to the short rest times and high rep work.  Didn't really have trouble getting the weight up, but might scale the weight back 10lbs when I add another set.

Military press w/135
3x5

Notes: Gassed towards the end here.  Might belt up on this one next time.

Pull-ups
w/mini band-10,6,6
no bands-3,3,2

Notes: My lats are lacking in volume, and I've made it a strategy to try to hit 30 reps in as few sets as possible on my pull-ups.  Used a mini band for assistance on the first few sets.  For some reason, I get more fatigued with band pulls than without them, don't know why.

Trap bar shrugs w/225
10

Notes: Scraped all the skin off my left shin setting up weights.  Managed 1 set before I decided to pack it in and clean the wound.  Was kinda grossed out when all the hair on my shin fell off in one clump, and took my mind off of lifting.

Update:

Father in law has a wii-fit.  It's amazingly fun, and kept me moderately active during my break.  Says I'm 199.5lbs, and thought my goal to gain 10lbs was a little screwy.

Did 5 sets of pull-ups off of a beam in the basement for 5-6 reps per set.

Been doing a few one handed push-ups here and there.

Been keeping up on my grip work.

Got a trap bar, two 45lb plates, and 2 clamps for $145 at a Play it Again sports.  I'm very happy.

Lessons Learned

A good training belt is a great asset, as is proper form. When I first started the routine, my concerns about squat depth had me setting the pins in the power rack at my parallel height as a measurment. This lead to poor form, as the weight would be temporarily relieved on the pins, the immediately reloaded onto my spine, which caused my initial back injury in the early stages of the routine. This eventually led to my purchase of a training belt, which in turn helped me rediscover proper form, as it forced me to maintain my arch rather than good morning the weight up.

Training the deadlift and the squat every other workout is too stressful on my CNS and lower back, and requires such frequent deloading that it defeats any potential progress in my training. On the other hand, training the squat every workout provided me with enough resistance to steadily make increases on every workout without having to intentionally deload.

If I perform 4 sets of heavily triples with a new weight, it will prepare me for 3x5 of said weight on my next training session, if I missed my previous training weight by 1 rep.

I am easily able to make gains off of 3x5. 5x5 would be excessive with the weights I am currently training with.

Bent over rowing and lower back work in the 5 rep range can severly injure my back. Either the weights I’m handling are too heavy to safely use in that rep range, or (more likely) my lower back is weak and needs to be brought up with more hypertrophy and strength work.

The bench press requires more accessory work than can be provided through consistent benching if I am to make gains.

Chains are an oustanding training tool.

I was wrong about my initial impression with chin-ups. The less I focus on lat activation, the more lat activation I achieve.

TORSO STRENGTH IS CRITICAL TOWARDS INJURY PREVENTION. Once I included standing ab work back into my program, my injury rate during squats was significantly reduced.

Small weight changes maintain lifting momentum, but in terms of time spent training, it equals out in the end.

My bench grip has been too narrow due to cheap barbell construction, explaining my propensity towards strong triceps. I can scoot my grip 1-2 finger lengths out to really get some strength.

My hamstrings are inflexible. Without regular low box squatting, my ROM naturally decreases.

Rigidty of a schedule does not ensure gains. I was training maybe 2 times in a 7 day period on this routine, and still made fantastic gains.

I can still make gains on squats while running intensly twice a week.

I originally followed the program with this set-up

Day A:
Squats
Bench press
Pull-ups

Day B:
Deadlifts
Overhead press
Bent over rows


Early in the program, I sustained a back injury previously noted, and had to begin drastically altering the program. I toyed around with front squats and RDLs in the position of deadlifts, and ultimately settled on increased frequency of squatting. I added chains to aleviated pressure on my back at the bottom of the squat, and began utilizing them in other aspects of training. I had to remove bent over work to save my lower back, increasing my vertical pulling.

I included supplemental work consisting of these exercises

Hise Shrugs
Band ab pulldowns
Neck harness work
Band pull aparts
Face pulls
Triceps extenions

and trained my grip with the CoC grippers.


I went from a 4x5 squat w/315lbs to a 3x5 squat with 405+chains in the 6 month period.


I utilized principles of Stuart McRobert's "Lifting Momentum" by starting all weights off at a relatively easy level and continuining gradually upward until it got challenging.

Training Log: Entry 619

Squats of 410+chains
4x3

Notes: Could tell I've definintely hit my peak.  Still, these went up and down with little struggle.  Sunk them as absolutely deep as possible, to reaffirm that my 3x5 set previously wasn't cheated.  Back is feeling incredibly strong.

CG bench of 250+chains
5,5,4

Notes: It's my last workout on this training plan for at least a few months while I hop on over to Westside, so I spoiled myself and picked a movement I liked to train.  Shoulder was clicking a ton.

Chins w/40lbs
5,3,3

Notes: Gained a new appreciation for these during this program.

 

No supplemental training.

 

 

Will write up an assessment of this program, as well as lessons learned, in my upcoming log entry.  Will be taking a week of leave starting 2 Oct, and approx 10 days off of serious resistance training, as time for R&R before starting my new program.  I forsee just some running and other GPP stuff during that time.

Training Log: Entry 618

Squats: 405+chains
3x5

Notes: Hit my PR earlier than predicted, and with decent form.  Coulda gone a hair deeper on a few reps, but hit the right depth often enough.  Pretty sure I've hit my peak, got maybe 1-2 more workouts in me, and then a week of rest and back onto westside.

http://www.youtube.com/watch?v=_tF9FVetW-k

CG bench press of 250
5,4,4

Notes: Strength was through the roof, but held off a little for the sake of form.  Coulda gutted it out if I really wanted to.

Wide grip pull-ups w/45lbs
5,3,3

Notes: Got greedy and just increased the weight.  Kept the reps low for the sake of maintaining decent form.

 

Circuit of
Neck harness w/45lb plate
15,10
Ab pulldowns w/2 lights+1mini
Band face pulls w/light
2x16

Training Log: Entry 617

Squats of 400+chains
3x5

Notes: Almost there.  Will be video taping my 405 attempts to make sure I'm hitting correct dept.  Pretty sure I'm good to go, but my hamstrings may be tightening back up and reducing my ROM a touch.

Incline BP of 215
3x5

Notes: Starting to hit the groove on this one.  Finding how to hit a pause without losing my tightness, which was killing me before.

Chin ups w/35lbs
3x5

Notes: Not feeling the lat engagement on this, but usually feel it the day after, so who really cares?

 

 Circuit of
Hise shrugs of 355
30,20
Band ab pulldowns w/2lights
2x35
Band pulldowns w/2lights
20,15

Training Log: Entry 616

Took my PFT a few days ago

1.5 Mile Run: 12:43
1 minute of push-ups: 62
1 minute of sit-ups: 55
Waist Measurement: 34.5
Total Score: 81.75/100

Notes: One of my best scores in a while.  Came in pretty skinny, and a decent run time.  Ran it in an indoor track that took 13 laps to complete, so I had no way to pace myself.  Started gassing around the 8th or 9th lap, something about the test always fries my body out.  Had plenty left in me for the push-ups and sit-ups, but anything beyond those numbers doesn't count so why bother?  This concludes my cardio experiment, but I found out I can still train heavy squats while doing cardio, so I might just keep 1-2 days of it in my training.

For yesterday's workout

Squats of 400+chains
5,3,4

Notes: Screwed up my foot placement on the second set, explaining the number difference.  I'm really starting to hit my groove on squat form, keeping my back tight  and whole body tense during the movement.  No more good mornings.  Think these rapid gains will be coming to a close soon.

CG bench press of 240+chains
3x5

Note: A little touch and go here or there, but I'm not really training for strength off the chest at this point.  Going to avoid shooting myself in the foot by using small 5lb increases from here.

Wide grip pull-ups w/40lbs
5,5,4

Notes: Just taking these slow.  Whenever I get around 45lbs on pull-ups, things start to fall apart, so I'm going to try to avoid that this time around.

 

No accessory work this time around, gonna try for tomorrow.

Training Log: Entry 615

Squats of 400+chains
4x3

Notes: Almost at my goal.  I've noticed my squatting style is becoming more quad dominant than PC dominant, but at this point I'm going any which way I can.  Now that my back is feeling better, I'll be able to focus on more PC work when I pick up Westside again in the near future.

Incline bench of 215
5,4,4

Notes: The lift off is really helping, but it's killing my wife's injured wrist.  She's been hurting for a month or so now, so I don't wanna aggrivate it any more than necessary.  Don't really like this movement anyway, but prolly good for me.

Chin ups w/35lbs
5,4,3

Notes: Was shooting up on these, no problems whatsoever.

 

Circuit of
Neck harness work w/45lb plate
15,10
Ab pull downs w/2 lights
2x30
Tricep pull downs w/2 lights
2x15

Notes: Think all this torso strengthening is part of why my back is feeling better.  Been experiencing some elbow pain as of recently, so included pull downs in the place of face pulls every other workout.

Training Log: Entry 614

Squats of 390+chains
5,5,4

Notes: Never felt this strong before.  The first set went up like a warm-up.  Had 5 in me for the last set, but lost all my tenseness, and didn't want to try to regroup it at the risk of injury.  I've been given the week off from work, been sleeping in tons, and eating well, and I think it's starting to pay off.  My back feels like new, no dull pain, no aches, nothing when I round the back, it's great.  Hope to keep this up with smart training.

CG bench of 245+chains
5,4,4

Notes: Felt less elbow clicking than usual.  Must remember to keep both shoulders tucked.  One flared out, and caused minor discomfort during the second set.

Wide grip pull-up w/40lbs
5,4,4

Notes: Great lat activation, just be wary of shoulder rounding.

 

Circuit of
Hise shrugs of 355
20,16
Ab band pull down w/2 lights
15,20
Band face pull w/light
2x12

 

Ran 1.5 miles yesterday. No time, just focused on breathing and form.  Test on the 16th, don't want to peak too early.

Training Log: Entry 613

Squats of 390+chains
4x3

Notes: Had more in me, but wanted to ease into this weight and not put my back at any risk of injury.  Had to be hunched over for a while at my job 2 days ago, and felt a little twinge on my way back up.  As such, used this workout to adjust to the load.  On my way to 400 very quickly.

Incline bench of 210
3x5

Notes: Had my wife for a hand off this time, and didn't end up using all of my energy just getting the weight out of the rack.  Did a much better job of keeping tense and squeezing the hell out of the bar.

Chin-ups w/30lbs
3x5

Notes: Felt less tension on my wrists and shoulders than last time.  Might be adjusting to the movement.

 

Circuit of

Neck harness work w/45lb plate
15,10
Band ab pull down w/light+2 minis
2x30
Band face pulls w/light
10,11

Training Log: Entry 612

1.5 Miles: 12:40

Notes: 29 seconds faster than last time.  Holy crap.  Was really just feeling on my A-game today.  Weird considering I had to have blood drawn for a physical, and I squatted yesterday.  Did a good job of controlling my breathing and my posture for the first 3 laps, and wasn't feeling like I was gonna die at any point during the run.  When my PFT roles around, I might actually make ROTC standards.

Training Log: Entry 611

Squats of 385+chains
5,5,4

Notes: Had enough in me for a 5th, but didn't want to risk form degenerating and potential injury.  Planning on increasing the weight 5lbs and trying for a 4x3 like last time.  I really liked that gradual introduction to a new weight.

Close Grip bench press of 235+chains
5,5,4

Notes: Man, dying on the tail end of the lockout.  This'll hopefully fix that.

Wide grip pull-up w/35lbs
5,4,4

Notes: Got really good lat activation on this one for some reason.  Maybe from the chins perviously.

 

Circuit of

Hise Shrugs of 335
2x25
Ab band pulldowns w/light+2minis
30,20
Band throat pulls w/light
2x15

Notes: Gonna change the throat pull to a face pull.  Felt my right shoulder slip a little.

Training Log: Entry 610

Squats of 385+chains
5,4,3

Notes: Left my ego at the door and decided to take this slow and steady here on out.  Thinking maybe 5lb increases whenever I complete a weight, and be satisfied with 400+chains when I get there.  Form was beautiful.  Thinking about leaning back when I squat was really benefiting me.  I've lost weight, and could cinch the belt up another notch.  Bad habit I've noticed of looking to the right as I'm coming up from my last rep to make sure I rack the weight.  Stupid amatuer crap, that's gonna cause me to lose a squat.  Must keep looking forward.

Incline BP of 210
5,5,3

Notes: Not enough rest before the last set.  Man this is an awkward movement.

Chins w/25lbs
3x5

Notes: Experimenting with 2 vertical pulls + additional rear delt work.  The horizontal pulls with low weight are killing me, so I'm gonna see where this gets me.  Amazingly, not focusing on recruiting my lats seems to have recruited them quite a bit.  Wu wei.  Less thinking.

 

Circuit of
Neck harness w/45lb plate
13,9
Band ab pull down w/light+2 minis
2x25
Band throat pull w/light
15,12

Training Log: Entry 609

1.5 Miles: 13:09

Notes: 11 seconds faster.  First lap was incredible, clocked in at 1:55.  Had my posture upright and was breathing through my nose my entire time.  Been recovering very well after the run.  Sub 13 is easily in site.

Training Log: Entry 608

Squats of 385+chains
4x3

Notes: To avoid straining too hard and potentially re-injuring myself, I stuck with singles, terminating the set once things began to get a little too tough.  Increased the sets to fairly equalize the training volume, though realistically I shoulda gone for 5x3 if that was the goal.  In either case, back had no pain during squats, so that's a victory.  Focusing on spreading the floor and recruiting my glutes, which I feel are the weak link at the moment.  When I switch back to Westside, I'll be focusing on improving my glute strength, and most likely on some tendon/ligament issues.

Close grip bench press of 225+chains
3x5

Notes: Decided ultimately to go with the CG bench rather than board press, simply for the full range of motion.  Had a very long pause on every rep, still wanna train that into my bench.

Wide grip pull-ups w/30lbs
3x5

Notes: Hit this really easy.  Think the week or so off has been good for my recovery, even with running thrown in.  Might be doing more frequent vertical pulling to keep my back healthy and avoid being in a prone position, unless I saddle up with the DB rows again.  When I get back on Westside, I'll be hitting the horizontal rows again, mainly because I feel the lower weight and higher reps will be safer. 

 

Circuit of
Hise shrugs of 335
25,20
Ab pulldowns w/light+mini
2x30
Throat pulls w/light
2x12

Training Log: Entry 607

1.5 mile run: 13:20

Notes: Shaved off another 17 seconds.  Ran the first lap in 1:57.  Have been able to recover way better post run, no longer feeling like I'm gonna puke afterwards, which was really my goal from the start of this experiment.  No idea how much more time I can realistically shave off of this.  If I can get down into the 12s I'll be happy.

Back is feeling pretty recovered.  The resting at work helps I think.  They have the memory foam matresses, which might be good for recovery.  Will be squatting tomorrow, so it'll be interesting to see what happens.

Training Log: Entry 606

1.5 Miles: 13:37

Notes: As I typped this out, I realized how funny my time was.  1337.  Felt better post run than the last time, and experienced less knee/foot pain.  Focused on rolling my feet rather than stomping like I typically do when I run.  Feet didn't go numb like they usually do.  Already hit my 30 second in 4 weeks goal on my second run, don't really know what to realistically aim for.  Had to run this sub 12:30 back in ROTC, might make that my final goal.

Back when I was 152, I could run 2 miles in 12 minutes.  Pretty ridiculous.

Back is feeling better.  Work actually does a good job of rehabbing.

Training Log: Entry 605

Squats of 375+chains
3x5

Notes: Form was really crappy on last rep of last set, and felt my back twinge a little.  It's just stiff at the moment, so shouldn't impact my training.  I did however feel like puking for a half hour afterwards, and decided it was time to deload anyway, so took the rest of training off, and will deload my squats next workout.

Training Log: Entry 604

Ran today.

 

No, the world is not ending.  I have a PFT coming up in a month, and I'm tired of feeling like I'm gonna puke at the end of the run.  Will be running once a week, and hopefully performing some other supplemental type of cardio 1 other time a week (hopefully rope skipping) for the next 4 weeks and see where my performance goes.  Hopefully my squat progress will be unaffected.

1.5 Miles-14:05

Very slow, but was just trying to get my body used to running again.  Ran it with my wife, who was beating me in the last 3 laps.  Realistically, it would be nice to shave off 30 seconds.  I can probably do so just by grunting it out and sprinting the finish.

Training Log: Entry 603

Squats of 375+chains
5,3,3

Notes: Mighta been able to eek out 3x5, but with crappy form, wouldn't be worth it.  405+chains is getting close.

Wider grip pause bench of 260+chains
5,5,4

Notes: Failed on an attempted 5th rep on the final set.  The wider grip and pause has been great for my strength off the chest, but my lockout is non-existant.  Used to be the other way around.  Gonna 2 board press it, keep the weight the same and keep the chains, and see if I can keep moving onward and upward.  Should help prepare me for heavier loads when I switch to singles.

Wide grip pull-ups w/30lbs
5,4,3

Notes: Same as squats, mighta had more, but didn't wanna screw up my form.  For some reason, pull-ups always start to get heavier right around this point.  I might scale the weight back 2.5lbs and really microload this one.

 

Hise Shrugs of 335
2x20
Ab band pull downs w/light+mini
2x30

Training Log: Entry 602

Squats of 365+chains
3x5

Notes: Had a plan to hit a 5 and 2 triples, but decided to crush it.  I think I'm on the road to peaking on this routine, and I got some damn fine momentum.  Gonna ride this out, and hopefully hit 405+chains, then hit a deload or just a solid week off and consider switching routines.

Incline bench of 210
5,5,3

Notes: Have been gripping the bar too wide, so narrowed it up on second set and got better results.

Band rows w/2lights
3x10

Notes: This is doing a good job of saving my back.

 

Got a jump rope the other day.  Gonna start working my GPP a little.  Will throw in the accessory work tomorrow.

Training Log: Entry 601

Squats of 355+chains
3x5

Notes: Frequent squatting seems to be working so far, as these were some of the easiest squats in my life.  Came down fast and the weight felt like air on the way up.  Last 2 reps of last sets were the only ones with minor snags, but even then it was better than usual.  Felt like I was going than usual as well.  Hopefully this idea will pan out.

Bench press of 260+chains
5,4,4

Notes: Weight is really starting to get heavy on me, might be time to change the exercise out for board presses or something, maybe even just taking the chains off and seeing what happens.  On the plus side though, I've been really training being tense on this lift.

Wide grip pull-ups w/25lbs
3x5

Notes: Grip has been narrowing on me, so I focused on keeping it wide.  It paid off, and the my momentum picked up again.

 

Hise shrugs of 335
25,20
Ab band pull downs w/light+mini
2x25

Training Log: Entry 600

Squats of 355+chains
5,3,3

Notes: I'm really happy about this.  355 bar weight was what jacked up my back so many months ago, and now I've managed to get back to that weight plus chains with no tension whatsoever.  I've decided to squat solely as my lower bodymovement, and see what happens if I increase the frequency.

Incline bench of 205
3x5

Notes: Still trying to work the kinks out on the form on this one. Using a wider grip.

Horizontal band rows w/2lights
3x5

Notes: Staying away from any bent over work for the time being.  My back feels great, and I want to keep it that way.

 

Neck harness work with 45lb plate
Band pull aparts w/light+2minis
2x12

 

600 entries.  Where has the time gone?

Training Log: Entry 599

Didn't make a log of my last workout, then took a 9 day break and started again.

Squats of 345
5,3,3

Incline bench of 195
3x5

Bent over row of 195
4

Notes: Back spasmed on the rows.  Hated bent over rows before, just plain not gonna do them now.  Maybe t-bar rows.

 

Squats of 345
3x5

Bench press
265+chains
5
260+chains
4,3

Notes: Too sweaty, lost my arch.

Wide grip pull-ups w/20lbs
3x5

Hise shrugs of 315
2x25
Ab pull downs w/light band
2x30

Training Log: Entry 598

RDLs of 385
5,5,3

Notes: Was focusing too much on grip, and lost my arch.  Felt a little twinge in my back on rep 5 of the 2nd set, so cut work a little short.  Need to find my straps so I can really hammer this out.

Bench press of 265+chains
5,3,3

Notes: Weight was heavy today, kept the work light.  Had a great pause at least.

Wide grip pull-ups w/15lbs
3x5

Notes: These got easier.

 

http://uk.youtube.com/watch?v=IvoaSbO4qWI

Ended up taking an unplanned week off because of work.  Finally got my schedule a little stablized at least.  If my injuries don't mount up too bad, and I can get a consistent schedule, I plan to start back up on westside in the next 6-12 weeks.

Training Log: Entry 597

Squats of 335+chains
3x5

Notes: Form started to fall apart as the weight got heavier.  Hips were rising faster than the back, and knees were bowing inward.  Going to slow down the increases to 10lbs a session now.

Incline bench of 185
3x5

Notes: Haven't incline benched since like my sophomore year of HS, so form is a little wonky.  Hopefully strength will come quickly.  Not arching my back, and minimal leg drive.

Power rows of 185
3x5

Notes: Doing these pendlay style from the floor, finally starting to hit my groove on these.  Felt really strong on these, so maybe I'm finally figuring these out.

 

Hise shrugs of 315
2x20
Band pulldowns w/light band
2x30

http://www.youtube.com/watch?v=-XCPklMyhbM

Training Log: Entry 596

Hit a deload over the past week, didn't record it.

RDLs of 375
3x5

Notes: Need to find my straps, as grip is becoming the limiting factor.  I'm focusing more on my hands than my back.

Pause bench of 255+chains
3x5

Notes: Need a little longer pause on these.  Wider grip is really doing the trick.

Wide grip pull-ups +10lbs
3x5

Notes: These are such a great movement, I've missed them.

 

Neck harness work w/45lb plate
Band pull aparts w/light+2minis 12,10

 

Here's the vid

http://www.youtube.com/watch?v=hN5WBBSkW6s

Training Log: Entry 595

Squats of 315+chains
3x5

Notes: Went as deep as possible on a lot of my reps.  Dive bombed a little bit out of the hole on the last 2 reps of the last 2 sets, most likely where I encountered back pain before.  Trying harder to spread the floor with my feet on the way up.

Dips of 110
4,2,2

Notes: Power rack is just too shakey, gonna give this up after the deload, and switch to either incline bench or anoher overhead press variation.

DB rows of 150
5,4,3

Notes: Gonna put these away too for now.  Gonna either give bent over rows a try, or hit up t-bar rows.  I also messed around with wide grip pull-ups today, and am gonna sub those in on my vertical pull day after the deload.

 

Standing ab pull downs w/light band
2x20

 

Video of squats

http://www.youtube.com/watch?v=6rIK2L9anoA

Training Log: Entry 594

RDLs of 365
3x5

Notes: First deadlift in a while, back felt great, and no tightness whatsoever.  I figured not breaking the weight off the floor would be good for me.  I tend to round a little bit towards the end, but otherwise do my best to keep my arch.

(Wider Grip) Pause bench of 245+chains
3x5

Notes: Experimented with a slightly wider grip and loved the results.  Need to keep this in mind for the future.  Camera ran out of power and cut off the last 2 reps.

V-handle pull-ups of 40
3x5

Notes: I already want to change these out, maybe for chins.

 

Neck harness work with a 45lb plate
Band pull aparts w/light+2minis
12,10

 

http://www.youtube.com/watch?v=bZ6mJRhcG3s

Training Log: Entry 593

Squats of 295+chains
3x5

Notes: Felt like one of my greatest squat sessions ever.  Felt a little twinge in my lower back on the warm-up, but once I strapped on the belt it was all coming up roses.  Kept the arch well, and flared my knees out.

Dips w/100lbs
5,5,4

Notes: Got my wife to stand on the power cage, adding more stability. Coulda hit that 5th rep if the damn thing was shaking so much.  Gonna move up, and swap this out at some point.

DB rows of 150
5,3,3

Notes: Gotta swap this out for something too.  Becoming more like kroc rows honestly.

 

Hise shrugs of 315
23,15

Notes: All my small plates were tied up on my DB, so I decided to just stick with 315 and see where it got me.

 

Here's the video of squats

 

http://www.youtube.com/watch?v=6_l7p4YdWIs

Training Log: Entry 592

Front squats of 275
3x5

Notes: Warmed-up using the olympic grip to practice my flexibility.  Stuck with the crossed over grip just for the sake of continuity.  Think it's time to switch this lift out, maybe after my next deload.

Pause bench press of 235+chains
3x5

Notes: Need a little longer pause in the future, but still wasn't bouncing the weight.

V-handle pull-ups w/40lbs
5,5,4

Notes: Last rep was too shy.  Gonna stick with this weight and get clean reps.

 

Pull throughs w/light band
Neck harness work with 45lb plate
15/10, 12/10

Notes: Wanted to hit my posterior chain a little more, to continue my rehab.

http://www.youtube.com/watch?v=pr0JJai33iE

Training Log: Entry 591

Squats of 275+chains
3x5

Notes: Figured the chains would help deload the weight at the bottom of the squat, where I find myself prone to injury.  Back was feeling great today, and only experienced a little bit of tightness.  I've lost a great degree of flexibility, and am lacking in lowerback strength.  I'm folded over like a choirboy in my squats.  Need to focus on keeping my arch.

Dips w/100lbs
5,3,3

Notes: Used the power rack and 2 bars to create parallel bars.  Was a shakey set-up, so numbers dropped a little.  Gonna call it training for my stablizers.

DB rows of 145
3x5

Notes: Lats were really engaged on this movement.  Right is stronger than left, but that comes with DB work.

Band pull aparts w/light +2minis
2x10

Notes: Increased resistance is nice for a change.

 

Got more video

http://www.youtube.com/watch?v=BPa-U_lJFTw

Training Log: Entry 590

Front Squats of 275
5,4,4

Notes: Didn't lose any progress after my week off to rehab my back, and my back felt great once I strapped on my belt.  Might've been able to grunt out the full 3x5, but wanted to take things easy.

Pause Bench press of 225+chains
3x5

Notes: First time using chains.  Got two lengths of 5 feet of 1/2 chain at the tractor supply store the other day, and wanted to try them out.  Using a longer pause than before.

V-bar pull-ups w/35lbs
3x5

Notes: Chins never work for me, so I swap these with pull-ups.  Got great lat activiation.

 

Hise shrugs of 355 supersetted with neck harness work w/35lb plate
12/15, 12/15

 

Got some video

http://www.youtube.com/watch?v=Apdu-yckAzI

 

Have been doing band good mornings on my off days to help with re-hab, seems to be working.

Training Log: Entry 589

Cable pull throughs
2x12

Notes: No idea what the weight was, just using this to help re-hab my back.

Band pull aparts w/light+mini
15,13

Notes: These are getting real easy.

Hise shrugs of 315
20,15

Notes: Cut the weight back and kicked up the reps to save my back from any potential damage.  Weight felt light.

Neck harness work w/35lb plate

Notes: Might be upping this soon.

 

Going to be doing re-hab work for this week.  Back is feeling great, but I want to make it secure to prevent re-injury.

Training Log: Entry 588

Sumo deadlifts of 405
5,3,3

Notes: Learned my lesson from previous experience and terminated the sets once they got too difficult.  Felt a slight pull in my left hip on the final rep, but played through the pain for the rest of the workout and felt fine walking out of the gym.  Utilized the strategy of raising my hands above my head, taking a deep breath, and knocking out a rep.  Works very well for the first rep, but I think I need to reset for every rep to make this extremely effective.  The weird looks alone from the mutant clowns in the gym alone should be worth it.

Bench press
280x5
290x5
290x3

Notes: Been so long since I benched that I didn't add up the weight right on the first set.  Focused on staying extremely tight, especially in my upper back.  The pain in my elbows is completely gone.  Oustanding.

Pull-ups w/55lbs
5,4,4

Notes: Think I'm just about as far as I can get on these for now.  After I finish up 55lbs, going to switch.  Maybe to chins, or v-bar chins.

 

Band pull aparts w/light+mini
15,13

Notes: These are getting really easy.  Rear delts getting very wrong.  Should ask for green bands on my next birthday.

Neck harness work w/35lbs

Notes: Progressing well on this one.  Can't wait until I an gain more weight and make my neck vanish.

Training Log: Entry 587

Front squats of 275
5,3,3

Notes: Fell down on the first rep of the second set, and decided not to push myself to allow my back to heal.  Think I tore a muscle in my lower back on squats, or re-injured the same torn muscle.  Pain has moved from my lower back to my hip on my right side, so that's a plus at least.  Used my new powerlifting belt on these, and love it so much more than the cheapo Weider belt I was using at the gym.

Weights dips w/100lbs
5,4,4

Notes: Didn't push myself to spare my elbow health. 

DB rows of 145
5,4

Notes: Cut a set out for the sake of my back.  These are becoming Kroc rows at this point, but I don't care too much.  The pull-ups hit my lats just fine, and this is doing a good job of overloading my back.

Training Log: Entry 586

Squats of 355
1x3

Notes: Felt a twinge in my back on the 3rd rep, so cut the set short and terminated the rest of the exercise.  It's not as bad as the first time, so hopefully I won't be off my feet for a long time.  I beleive I have at least correcty diagnosed the issue with form.  I have been using the pins to determine depth on my squat, making light contact on the descent and then rising from there.  I beleieve that making contact is unloading the weight from my spine, and then going up from there reloads the weight way too rapidly, putting the weight on my back without any sort of "tightness".  After resting up, I'm going to try again without the pins in place, and see if I still encounter this problem.  I won't have any pins in a meet anyway, so it'll be good to learn depth this way.

Pull-ups w/55lbs
5,3,3

Notes: Didn't want to go all out for the sake of my back.  Might be time to switch this out anyway.

Band pull aparts w/light+mini
2x13

Neck harness work with 35lbs

45 degree extensions to get blood flowing.

 

Skipped the bench in order to avoid further injury from arching.

Training Log: Entry 585

Front squats of 265
5,5,4

Notes: Lost my balance on the last rep.  Not really an issue of strength, so I don't think I need to hold back on it.  Rest times were cut short anyway because I was working in with an 1/8 squatter.  Get me away from these mutants.

Weighted dips w/90lbs
3x5

Notes: Need to keep the weights from swaying next time.  Cinch them higher maybe?  Felt a little strain on the right elbow on the final rep of the last set.

DB rows of 140
3x5

Notes: Right arm is noticably stronger than the left.  Might keep the weight for a while to nail the form, or maybe throw in some body english and make them Kroc Rows.

 

Ab pull downs w/57.5
2x10

Notes: Cables suck compared to bands.

Barbell shrugs of 315
2x10

Notes: Didn't have chalk or straps, and grip was already fried from DB rows and dips and such, so this was pretty stupid.  Jump shrugged the last 5 reps of the final set.  Figured it'd be nice to feel heavy weight in my hands again after the time off from deadlifts.

Training Log: Entry 584

Squats of 335
2x3

Notes: Got to work out in my basement for the first time, so didn't have a belt.  Kept the weight light and the reps light.  It's a deload anyway.  Back felt amazing the whole time, I think the belt has helped me learn proper form.  Don't know about depth, but it was as far down as I could go.  I might need to train my flexibility more.

Bench of 295
2x3

Notes: Elbow had a little twine on the warm-up, but otherwise joints felt strong.

Pull-ups w/45lbs
2x4

Notes: Felt a great pull in my lats for some reason. 

 

Hise shrugs of 335
2x15
Band pull-downs w/light band
2x25
Band pull aparts w/light+mini
2x12

Training Log: Entry 583

Front squats of 255
3x3

Notes: Deload, knees were feeling a little achey, so it's prolly well timed.  Might need to get into some joint healt supplements...or maybe just start enough more again.

Weighte dips w/70lbs
2x5

Notes: Still pretty simple.  Always a fan of this.

DB rows of 135
2x5

Notes: Used the DBs in the gym instead of my adjustable ones.  A lot easier to manage.

RDLs of 225
2x10

Notes: Picking these up just to help re-hab my back and train my PC.

 

Did some grip work with the Captains of Crush #2 yesterday

Reps right
20,18,15

Reps left
15,12,10

Training Log: Entry 582

Squats of 345
3x5

Notes: Power cage was in use by imbeciles, so I made do with the squat rack.  Depth was actually lower because the pins were set lower, and I really took a pounding on my hips.  Didn't have any issues otherwise.  Belt is a real asset.

Pull-ups w/50lbs
3x5

Notes: Very last rep was questionable, but I'm gonna keep pressing.

Bench of 295
3,2

Notes: Just like my overhead press, my bench was burning out today.  I blame my ego for making me increasing my lifts too much, and my diet for not being enough (down to a trim 205 on one of my infamous unplanned cuts) and a lot of unaccounted for GPP this past week (helped someone move apartments, been walking a lot, mowed the lawn for 2 hours, etc).  Gonna call this a deload, and then drop the weight 5lbs and keep going.  Once I hit 310 or so, I'm gonna switch to 2 board press and see what that gets me. The lack of full range might be good for my aching elbows.

 

Ab pull downs of 50 (whatever that means)
2x10
Neck harness work with 35lbs

Training Log: Entry 581

Front squats of 255
3x5

Notes: Have an issue with the bar rolling down on the last few reps.  I actually got stuck at the bottom of rep 3 on set 2, alomst fell over backwards.  Had to stop, get my balance, and go back up.  Good to know it's not just the stretch reflex that's lifting me.  Did sets 1 and 3 without a belt, set 2 with.  The belt just makes things worse, not gonna use it on front squats.

Overhead presses of 180
4,2

Notes: Time to get off these things.  I stopped to calculate that I've been doing overhead presses non-stop for about 3 months, so it's time for some variety.  Gonna switch to weighted dips.  Gonna call this a deload.

DB rows of 135
3x5

Notes: Had a little difficulty getting the lats to engage, mainly because my hands were exhausted from grip training.  Might need chalk or straps.

 

Hise shrugs of 355 superset with band pull aparts w/light+mini
15/12, 15/11

Notes: Got good rom on the Hise Shrugs.

Training Log: Entry 580

Squats of 335
3x5

Notes: Amazingly, still felt my lower back engaging on the squats, even with the belt.  Gonna stick with this for a while and see if my core development suffers from using the belt.  First squat of the second and third set were a little higher than the others, but was still at least parallel.

Bench press of 295
5,3,3

Notes: Elbows were feeling painful during the warm-up, so I upped the weight to keep the reps low.  A little touch and go on the last set, but that'll fix itself.

Pull-ups w/45lbs
3x5

Notes: Gonna learn my lesson from pull-ups, and apply light gradual increases to my other lifts to keep momentum going.

Band pull downs w/light band
2x25

Notes: Been feeling a little elbow pain, so I decided to throw these in.

Band pull aparts w/light+mini
12,10

Notes: The mini band really adds resistance.  Thinking of picking up a micromini sometime.

Cable pull throughs of 57.5
2x10

Notes: No idea how much weight 57.5 was supposed to be, but it was decent resistance to help gradually rehab my back and keep my PC strong.  Gonna try alternating between this, RDLs and Good Mornings.

Lots of assistance work today, because I split my workout in 2. 

 

Training Log: Entry 579

Front squats of 245
3x5

Notes: Had the bar rolling a little bit.  Depth was awesome.  I really spred my knees wide on this movement, don't know if I should care or not. 

Overhead press of 185
5,5,3

Notes: Going to drop it 5lbs next time.  Form is getting too crappy.  Did my middle set without the belt to see how my back is doing.  Was able to handle the load well, just didn't want to risk it.

DB rows of 125
3x5

Notes: Works much better than the bent over rows.  Taking the lower back out of the equation might help, or maybe I just have bad bent over row forms.  Either way, glad to finally have my horizontal rows back.

 

Accessory work of hise shrugs with 335 and neck harness work.  Also worked on the grippers today. 

On CoC #2
3x15 right hand, 15, 10, 10 left hand.

Training Log: Entry 578

Squats of 335
3,2,2,1

Notes: Used the belt again, different experience.  Could focus more on blasting out of the hole.  Had terrible DOMS in my left hamstring, forced my stance to be shorter.  Result of improper deload and switch to front squats.  Made the most of it.

Pull-ups w/45lb plate
5,5,3

Notes: Form was starting too get crappy, so I cut the last set short.  Always another day.

Bench of 285
5,5,4

Notes: Weight was heavy from the lack of deload.  Might bump it up next time.

 

Pull down abs of 40 supersetted with band pull aparts w/light+mini
15/10, 15/10

Notes: Still figuring out weight on the pull downs.  The pull aparts were just the right resistance for now.

 

Still working out the plan, but I'm piecing it together.

Training Log: Entry 577

Front squats of 225
3x5

Notes: Lower than parallel, and good speed on set.  Used a belt on this exercise to keep my back from getting re-injured.  Don't mind the belt, might use it for singles, but don't want to become dependent on it.

Overhead press of 185
5,4,4

Notes: Wore the belt on this one as well.  Misgroved the weight on the last rep of the last set.

Did some accessory neck work.  Skipped out on my rows, just to avoid putting pressure on my back.  May use the cable station next time.

Training Log: Entry 576

Just did some rehab work in the gym today.  Some sets of tricep pulldowns, face pulls, neck work, CoC, and ab pulldowns with a set of 45 degree hyperextensions in between exercises to get blood flowing to my back.  I've self diagnosed it to be a torn muscle in my lower back, rather than a herniated disk, due to the type of pain and the fact that I've been able to treat it by taking time off and motrin.  Taking the weekend off.  Should feel 100% by then, but going to be cautious.

Training Log: Entry 575

Squats of 345
2

Notes: I tried ignoring the pain that my back was in, but it presented itself on the second rep.  Been having a dull pain since my heavy dead day that became a sharp pain on the asecent of the squat.  This is my entering argument for taking high rep deadlifts out of my routine.  Day B will be front squats, with heavy shrugs as an assistance work.  Calling this a deload, and taking a little time off on my lower back.  Might just do upper body work next workout or two, and use the weight belt as necessary.

Pull-ups w/40lbs
3x5

Notes: The gradual progression in weight is working well here.  Shows me that I need to stop ego-lifting.

Bench of 285
5,4,3

Notes: Mighta been able to get a 4th rep out on the last one, but with no spotter in my basement, didn't wanna risk it.

 

Assistance work of band pull-aparts and neck work.  Took out the hise shrugs to keep loading off of my back.  Met my goal on the pull-aparts, and need to add weight on the neck work.

Training Log: Entry 574

SLDL of 425
5,5,1

Notes: Burned out.  Going to try for 5x3 instead of 3x5 on this one.  I can pull 3 clean reps before I start to struggle, and I feel like my risk of injury increases with the more fatigue I have. 

Overhead press of 185
5,5,3

Notes: Coulda grunted out those last two, but just wanted to take things a little easy on my lower back after the deadlifts

Bent over rows of 205
3x5

Notes: I need to change this, I still have problems with this movement.  Might switch to DB rows.

 

Had to leave a little early, so didn't get my abwork in, but oh well.

 

Going to try to clean up my diet. I've been eating pretty poorly as a result of the move.  Going to aim for more fiber, and less trans fats.

Training Log: Entry 573

Squats of 335
3x5

Notes: Bar placement was a little off, due to an open sore on my back.  Have the pins in the power rack set at just the right level, so that when I make contact with them, I know I'm at parallel.  Making sure not to bounce off the pins.

Bench of 275
3x5

Notes: I knew the base gym benchs sucked.  Added 50lbs between two sessions.  Kept very tight and got good leg drive from this.

Pull-ups w/35lbs
3x5

Notes: Got good lat engagement on this one today, found a good gripping.

 

Accessory work

Hise shrugs of 315+light band pull aparts
2x15

Notes: Instead of increasing the resistance on band pull aparts, I'm going for a set as fast as possible rather than resting and pausing mid set.

Neck harness work w/25lb plate.

Training Log: Entry 572

I've managed 2 workouts over the past 5 days, getting back into my routine.  Made a modification, only working 3x5 instead of 4x5.  It's been working for millions of kids on Rippetoe, prolly work just fine for me.  Also switched from conventional deadlifts to SLDLs.  I can pull just as much this way as with conventional.  I figure I'm a stiff leg puller.  At least this way I can practice less rounding and more arching. 

Day A:

Squats of 315
3x5

Notes: 2 weeks or so off from this was murder on my PC.  Extremely sore for days.

Bench of 225
3x5

Notes: Weight dropped drastically on this, but I figure it's using the base gym's crappy equipment and having to wear a t-shirt.  Murdered my shoulders, and have to basically pin press the weight just to set it up.  Not really going to sweat this.

Pull-ups w/30lbs
3x5

Notes: Gym doesn't have a single straight bar to pull-up on, stupid crap.  Used some wonky handles at angles.   Setting up my power cage soon, so won't have this issue next workout.

Assistance work

Hise shrugs of 275
2x15
Superset with light band pull-aparts
2x15

Notes: Still have a lot more in me on hise shrugs

Neck harness work

Day B

SLDL of 405
3x5

Notes: Felt much more natural and way stronger.  No lowerback pain to speak of, so screw the critics.  Recovered from these way faster.

Strict press of 175
3x5

Notes: No fatigue to speak of this time.  Minor shoulder pain in the left shoulder, but otherwise good to go.

Bent over rows of 185
3x5

Notes: The rings on the bars here are way too close together, so have to adjust accordingly.

 

No assistance work to speak of at this time, but might hit it up later this weekend.

 

Going to use this low volume opportunity to work on my gripper strength, which was on the back burner with Westside.

Rumors of my death have been greatly exaggerated.

Moving across country.  No gym access.  Haven't performed any sort of resistance training in about 2, maybe 3 weeks.  Losing a lot of bodyfat from my diet, and probably muscle as well.  I did the same thing for my wedding/honeymoon, and didn't lose too much strength.  Going to call this a "softening up" period, and get back into the iron full steam once I get to my next base.

Training Log: Entry 571

Deadlifts of 405
5,5,5,3

Notes: Left shoulder was starting to bug me, and I pulled something in my neck on the very last set, so I cut this short.

Bent over rows of 185
4x5

Notes: Form was good.

Overhead press of 175
5,5,1

Notes: Ran out of time, couldn't rest enough and cut off one of the sets.

 

This day might be problematic.  May need to arrange things around a bit.

Training Log: Entry 570

Squats of 315
4x5

Notes: Bar rolled a little forward on one rep, and I cut one rep a little short, but otherwise everything went smooth.  Hitting a hitch midway up, need more hip strength. 

Bench of 265
4x5

Notes: A little bounce on one rep, and forgot to warm up well.  Otherwise, weight felt very light.

Pull-ups w/25lb plate
4x5

Notes: Can't really support the weight for a full set.  Can hit 3 without stopping, then drop down, re-adjust, and knock out the other too.  Just feel a lot of tension in my shoulders and upper back.  Prolly just need time to adjust.

 

Following some principles from Stuart McRobert, and keeping the weight low to start, so I can keep good momentum going.  Think I'll be doing the same with my other workout.  Rest times aren't regimented like on Westside, just going when I feel rested.

EDIT: Forgot to mention my accessory exercises.  Superset of Hise Shrugs of225 and band face pulls w/light, 2x15 of both.