Training Log: Entry 540

ME lower day

Below the knee rack pulls from the #2 hole
Barx3
135x3
225x3
315x3
405x1
455x1
525x1
535x1
540x1
545x1

Notes: Didn't really go balls to the wall on this one, first time using this movement.  Have a much harder time pulling this off the rack than I do pulling from the floor.  Focused on maintaining the arch and looking up.

Pull throughs of 175
10,10,8,6

Notes: Got tired of the good mornings, went back to these.  Moved up weight pretty well. 

DB side bends of 106
8,8,8,6

Notes: Hands were fried when I got to this.  A real killer to grip anything.

 

Bought a mini and light jump stretch band.  Gonna see how they do.

Training Log: Entry 539

RE upper day

Bench press of 205
20,7,6

Notes: Was going to do some DE work today, but tested out my speed and didn't find it to be lacking any, so decided to keep going with the RE work. 

Incline DB press of 85lbs
7,7,6

Notes: Wearing a t-shirt and cutting off that final set was for the best.

Lateral raises of 26lbs
2x7,2x6

Notes: These are so stupid, I'm going to stop.  Thinking I'm going to rotate shrugs onto this day and throw in some bungee pull aparts on my ME day to get some extra shoulder work in.  The Incline press should be enough for now.

T/V bar rows of 160
10,10,8,5

Notes: Remember to stack the weight on the very tip of the mat for proper foot placement.  Still fried my lats.  Great movement.

Unilateral DB hammer curls of 46lbs
8,7,6

Notes: Wish I could find a way to work biceps other than curls.  Thinking of trying out a row variation where I pull with my hands instead of my elbows.

 

Hamstring still flares up on occasion.

 

Weighing in at 218lbs during the day.  2lbs away from 220.  Pics soon.

Training Log: Entry 538

DE lowerbody

Speed low box squats of 185
10x2

Notes: Took a 35lb plate off of my stack to get well below parallel.  Dumped the first set, because I lost control on the way down.  Real murder on my hips, gonna be good for my flexibility.

BB split squats of 135
10,9,8

Notes: I hate unilateral work so much.  Gassed and diet.

Below the knee rack pulls from the #2 hole of 405lbs
4x6

Notes: Holy crap, this sucked.  I might be retiring from these just out of fear of destroying my power rack.  Did a good job of keeping my arch.

 

I think I've torn my left glute ham connector.  It really has been killing me.  Might need to take some time off, or get some message or something.

Training Log: Entry 537

ME upper day

Strict press
Barx3
95x3
135x3
155x3
185x1
205x1
225x1 (New PR)
235x1 (New PR)
235x1

http://www.youtube.com/watch?v=8xOyXiR269k

Notes: I get a much better press pulling it off the rack like that rather than using my power rack.  Don't fix it if it ain't broke.

2-board press of 225
4x6

Notes: Time off did me good on this.

Weighted pull-ups w/10lbs
6,6,4,5

Notes: Weight gain always makes these suck.

DB shrugs of 95lbs
10,9,8,8

Notes: Huge 45 plates makes these suck.  Maybe figure out another way.

Kelso's lat shrugs of 155
10,8,8,8

Notes: Did these without a mirror, might have been for the best.

Training Log: Entry 536

ME lower day

Squats
Barx3
135x3
185x3
225x3
275x2
315x1
365x1
405x1
405x1
410x1
410x1 (New PR)

http://youtube.com/watch?v=UdLEChlWNqs

Notes: Going a little high on my first two, questionable on the last.  Weight is not issue, lacking hip flexibility.  Going to do a cycle on a lower box squat to remedy that.

Close stance good mornings of 185
2x8, 2x7

Notes: Little back rounding on last set, watch for that.

DB side bends of 106
2x8, 2x6

Notes: Been working well.

Training Log: Entry 535

RE upper day

Bench press of 205
18, 7, 5

Notes: Think this is the last RE week for me, so upped the weight.  Completely lost arch on first set.

DB incline bench of 86lbs
3x6, 1x3

Notes: Lost stability and bailed on 4th set.  Think I'm going to cut the supplemental work down to 3 sets for now and see what happens.  I've had a history of 3 strong sets and 1 weak set, and I'd rather give it my all on the 3 than conserve to make it through the 4th. 

Lateral raises of 26lbs
7,6,6,6

Notes: Next time I think it's time for some momentum reps.

T/V bar rows of 160
10,8,8,5

Notes: Form used to be real sketch on this, now one of my favorite lat exercises.  Really blasts my lats and I have no concerns on proper rowing form as I do on other exercises.  Gonna ride this one out for a while.

DB hammer curls of 46lbs
8,6,6

Notes: Grab the middle of the DB, not the end, much better.  Use smaller spring collars next time.

Training Log: Entry 534

DE lower day

Speed box squats of 185
10x2

Notes: Speed is at an all time high on these, finally overcame my lack of speed from the bottom on these, might be time to either move the weight up or switch to some RE.

BB split squats of 135
9,9,8

Notes: Foot spacing is still a little sketch on this, but the movement itself is a real killer.

Rack pulls from below the knees in the number 2 hole w/405
6,6,5,5

Notes: Focused on keeping the arch rather than rounding.  Lower back was still fried.

Training Log: Entry 533

ME upper day

Bench
Barx3
135x3
185x3
225x3
275x1
325x1
355x1 (New PR)
355x0
325x1
325x1

Notes: Hit that new PR, failed on a second try, one arm went up faster than the other.  Don't get greedy next time, a new PR is a new PR.

1 max set of pull-ups

 

Had to cut the workout short because I got called into work early.

Training Log: Entry 532

ME lower day

Deadlifts
135x3
225x3
315x3
405x1
455x0 (Forgot the chalk and grip slipped, it was a warm-up anyway)
515x1
525x1 (New PR)
530x1 (New PR)

http://youtube.com/watch?v=LBGM-jJWTaw

Notes: Video explains a lot (thanks Apostol).  Was going to take it easy but I felt too damn good to let a PR slip today.

High bar closed stance good mornings of 185
4x7

Notes: Much easier than last time.

DB side bends of 106
8,7,6,6

Notes: Really pulled on my lower back on the left side for some reason.

Training Log: Entry 531

RE upper day

Bench press of 195
20,8,5

Notes: Lost the arch a little on the first set, but otherwise got a decent workout.  Gonna see how I do on bench this week, and maybe switch back to DE.

Incline DB bench of 86lbs
6,6,5,5

Notes: Been a while since I did this movement.  Need to wear t-shirt to keep from sticking from the bench, otherwise I pull something.  Keep the spring collars facing down upon pick-up to keep them from running into each other.

Lateral raises of 26lbs
4x6

Notes: Tried for bradford presses, but the incline work killed my front delts, so it was a no go.  Might cheat on this a little to get some momentum going.

T/V bar rows of 135
13,9,7,7

Notes: I was on today.  Really great pull in the lats.  Pull with those elbows and pinch the shoulder blades together.

DB hammer curls of 41lbs
8,7,7

Notes: Felt really strong on these today.  Up the weight next time.  Try to keep spring collars from tugging on shorts.

Training Log: Entry 530

DE lowerbody day

Speed box squats of 185
10x2

Notes: My absolute best performance yet. Great explosiveness from the bottom.  I owe it to picking up and extra 135lbs of weight today at a garage sale.  I got more 45s that are the same size as the others, didn't have to use the gold's gym ones that make the box all wobbly. After my next ME squat day, think I'm going to use some RE work.

Rack pulls from below the knee in the 2 hole of 405lbs
4x5

Notes: Been a long time since I did any rack pulls.  The thumb over grip is working well on this one, as long as I use enough chalk.

Training Log: Entry 529

ME upper day

2-board press
Barx3
135x3
185x3
225x3
275x1
325x1
360x1 (New PR)
365x1 (New PR)
370x1 (New PR)
355x1

Notes: Good day for PRs.  Walked in feeling really strong, and decided to keep going for it.  Extensive warm-up is the key, no more rapid weight jumping.  370 was a bad set-up, and an ugly rep, but I grunted it out.

Weighted dips w/45lbs
6,6,5,5

Notes: 190lbs was a long time ago, use less weight next time.  25lbs should do it.  My dip station is pretty crummy, but it gets the job done.

Weighted pull-ups w/10lb plate
6,6,5,5

Notes: Little jump on very last rep of last set.  Might switch to chins soon.

Kelso's lat shrug of 145
10,8,6,6

Notes: This thing always kills me.  Was very bent over, unlike previous times.  Really hit my middle back.

Bungee cord pull aparts
20,15,15,15

Notes: Think I'll be dropping these now that I have the lat shrugs in, but they've served me well.

 

In other news, the Air Force made me run a 5k this morning.  I got back at them with a double western bacon cheeseburger+regular western bacon cheeseburger for lunch and pizza for dinner.  No one takes away my calories.

 

Thinking of doing some progress pics once I hit 220.

Training Log: Entry 528

ME lower day

Front squat
Barx3
95x3
135x3
185x3
225x1
275x1
315x1 (New PR)
320x1 (New PR)
325x1 (New PR)

Notes: Felt great today, wanted to see what I could do.  I love front squat, never feel like I'm going to fail.  Went as low as I could go.

Close stance higher bar good mornings of 185
4x6

Notes: Decided to use a closer stance to impact my hamstrings more than my lower back.  Wear better shorts next time.

Saxon Side bends of 17lbs
4x5

Notes: Upped the weight.  So little poundage makes a huge difference.

 

Trying to reduce my diet soda intake down from 4 cans a day.  Really sucks, getting sleepy.

Training Log: Entry 527

RE upper day

Bench press of 185
22,9,7

Notes: Weight felt very light today. Could have done a few more reps on first set, but wanted to hold off and see what would happen.

2-board press of 225
5,5,6,6

Notes: Strategy used last time worked this time as well.  Might've been able to get 7 in the 3rd set, but held off to make sure I could get 6 on the last set.

Bradford press of 145
6,6,4,4

Notes: Good strength from the front, little lacking from behind the neck.

V/t-bar row of 135
12,9,8,6

Notes: Elbow pain held me back a little, but had my wife to hold the back of the bar down.  Much better as a result.

Olympic bar curls of 95lbs
7,6,5

Notes: Pain in elbows really sealed this, getting bored of it anyway.  Need some more variety here.  Stupid curls.

 

My wife did 20 rep squats today.  Insane.

Training Log: Entry 526

DE lower day

Speed box squats of 205
10x2

Notes: Lost a little strength at first, but did my best on the middle and later sets.  Thinking of using some RE work on this in a week or two.

BB split squats of 135
3x8

Notes: New movement, trying to find form on it.  Killed my quads even better than pistols.

Good Mornings of 215
6,6,5,5

Notes: This movement sucked so bad today.  I think I'm doing too much bar on back movement on this day.  Might switch to a deadlift deravative.

 

Stepped on the scale at 214lbs today.  Pleasant surprise.  My wife is way too good to me.  The fact she puts up with this madness, let alone feeds me enough to keep growing is a testament to how good of a woman I got.  Gotta work my grip strength more so that no one can take her away from me. 

Training Log: Entry 525

ME upper day

Close Grip Bench Press
Barx3
185x3
225x3
275x1
330x1 (New PR)
330x1
330x1
315x1

Notes: Cut the warm-ups short on accident, forgot to do 135.  Left elbow is killing me oddly enough from playing wii for the past few days.  Kind of touch and go on the first two sets, but last two were pretty strong.

DB extenions w/50lb DBs
10,8,8,6

Notes: Once again, elbows were dying here.  Amazed I managed to make any progress.

Weighted wide grip pull-ups w/10lbs
5,5,4,4

Notes: Dead paused at the bottom before starting again.  New dip belt works great.

Jump shrugs 335lbs w/straps
13,11,8,8

Notes: Elbows kept cracking between reps, felt really good, releived pressure.  Might be time to switch these to some other shrugs.  Maybe Hise.

Bungee cord pull aparts
19,15,15,15

Notes: Killer on the endurance.

Training Log: Entry 524

ME lowerbody

Good Mornings
Barx3
95x3
135x3
185x3
225x1
305x1 (New PR)
305x1
285x1
285x1

Notes: First rep was real ugly.  Bar rolled up my shoulders and onto my neck, knees bent to compensate.  Rest of the rest the bar was pretty unstable.  Going to retire this as an ME movement, and replace it with rack pulls below or above the knee until I get a cambered bar.  Will still keep it as an accessory or supplemental exercise though.

RDLs of 275
10,8,7

Notes: Grip failed on last set, had enough in me otherwise.  Bar rolled off the racks and hit the floor.  Broke off one of the collars.  Will need to replace that.

Saxon side bends w/12lb DBS
8,8,6,6

Notes: Got real good results by crushing my obliques into my lats on this.

Training Log: Entry 523

RE upper body

Bench press of 185lbs
22,8,7

Notes: Completely lost my arch on the first set, spent the next two sets really drilling it in.  Did the same for board press.

2-board press of 225
5,5,5,6

Notes: Did things a little bass ackwards on this, because I tend to burn out on the early sets and have nothing left on the later sets, earning no progress.  Going to try to add reps from the back sets onward.

Bradford press of 135
4x6

Notes: Little mental trick that if I visualize leg drive without actually performing it, I'm able to press the weight up easier.  It's a placebo, but whatever it takes to lift more weight.  Hand spacing too wide on first two reps of first set, so re-racked and readjusted.  On singles for military press, I can keep the grip wide, but on the behind the neck portion of this, no good.

V-bar rows of 135
12,8,8,7

Notes: Reps are low because my method of holding the bar down on the other end kept failing and I had to keep ending theset early to adjust.  Next time hopefully I can get my wife to hold it down rather than using a chain and some DBs. 

Olympic bar curls of 95
8,6,5*

Notes: Cheat rep on last rep of last set. No shoulder clicking at all due to rotating wrist outwards.

 

Got some real Chuck Taylors on discount over my vacation.  The difference between them and the Walmart knockoffs I was using are night and day.  Can't wait to squat in them.