Training Log: Entry 556

ME upper

Close grip bench
Barx3
135x3
185x3
225x3
275x1
350x0
325x1
325x1
325x1

Notes: Think my CNS is fried.  Haven't had a break in a while, and have been setting constant PRs for months.  Momentum was bound to stop.  After failing, decided to scale back and just hit 3 easy singles.

Chin-ups
2xmax

Notes: Second set was with the light band.  Just did these for a little pulling.

 

Called it a night after that.  Hopefully a temporary fluke.  Think I'm using too much bar weight on my DE days.  Going to scale it back and see where it gets me.

Training Log: Entry 555

ME lower

Reverse band deadlifts
135x3
225x3
315x3
405x2
475x1
565x1
585x1
545x1
525x1

Notes: Holy crap these are fun, way better than rack pulls.  Got to maintain my form through out the lift, rather than jack up the mechanics on a rack pull.  Think I can manage 600 next time.

Good mornings to pins of 135
15,15,10,10

Notes: Wanted to try out some high reps on these and see where it gets me.  A little too light, more weight next time.

Saxon side bends w/20lb DBs
4x5

Notes: Really getting benefit from these now, form is finally there.

 

Been slipping on my grip work as of recently, but grip isn't a factor on my deadlifts, so who cares.

Training Log: Entry 554

DE upper

Speed bench press w/135 +mini bands
8x3

Notes: A few hit or miss sets.  Remember to squeeze the crap out of the bar.

Strict press of 165
4x5

Notes: Last set was a little struggle, but no leg drive, just some back bend.  The narrower grip is good for anything above singles, recruits the triceps a little as well.  Thinking of throwing in a few sets of bodyweight tricep extensions next time.

Bent over BB row of 165
10,8,6,6

Notes: Next time, rest the bar on the ground in between reps.  That's been a hot tip for DB and t-bar rows, should be good for these as well.  May be the missing factor and the reason I keep frying out.

EZ bar curls of 75lbs
12,10,8

Notes: Internal rotation might be improving, shoulder doesn't click as much on curls.  Keeping a wide grip, and intentionally keeping the weight low to get higher reps in. 

Mini band pull aparts
4x20

Notes: Doubled up on the band to increase the resistance, and totally fried my rear delts.  Can barely lift my arms.

 

Abs are shredded from band ab pull downs.  Didn't think it'd be that effective.

Training Log: Entry 553

DE lower body

Speed box squats of 175+light bands
10x2

Notes: A little rough explosion off the bottom for the first few sets, but fixed it after some time.  Might stick with the bar weight for a little while.

Front squats of 165
2x10

Notes: Fell down twice on the second set.  Had to re-hang clean the weight up twice.  Really taxed me.

SLDLs of 355
4x5

Notes: First set was a little rough.  Next time, put the bar further away form shins.

Pull down abs with the light band
4x15

Notes: Focus on squeezing the abs on the way down, and resisting on the way up.  Totally fun.

Training Log: Entry 552

ME upper

Stritct press
Barx3
95x3
135x3
185x1
235x1
245x1 (New PR)
235x1
185x1

Notes: It was a little bit of a fight, but 245 made it up.  Held it at lockout for a little while to enjoy it.  Still have good shoulder stability.

2-board press of 265
4x5

Notes: Don't drop the weight onto the board, keep a controlled decent.

Chin-ups
9,5,5,5

Notes: Switched the grip.  Been reading a lot about how chins activate the lats just as much as pull-ups.  This is messing with me psychologically, but that's between me and my therapists, not the weights.  I'll give it a cycle and see how it works out.  Should hopefully be a positive experience.

Jump shrugs of 365 w/straps
3x10

Notes: Weight was nice and light today, don't know why, won't complain.

Band face pulls w/a light band
20,15,15,15

Notes: Still tough, despite the light resistance.

Training Log: Entry 551

ME lower body

Squats
Barx3
135x3
225x3
275x2
315x2
365x1
410x1
415x1 (New PR)
420x1 (New PR)
315x1

http://www.youtube.com/watch?v=XZqtyV9srk0

Notes: Fixed my depth issues.  Third one is a little questionable but I think I hit it at parallel as well.  Going to keep up full steam ahead with the DE band work, maybe even lower the box one more plate and see where it gets me.  Stalling really bad coming out of the hole, need to address that.  Don't really know how.

Pull throughs of 175
4x10

Notes: Really focused on squeezing my glutes at the end on this one.  Think it's time to swap back to some good mornings, maybe keep some band pull throughs going as well.

Saxon side bends w/15lb DBs
3x7, 1x5

Notes: Really focused on squeezing my oblique against my lat, seemed to do the trick.  Felt like something tore on the last set, but turns out wasn't anything major.

Training Log: Entry 550

DE upper day

Speed bench with 135+mini bands
8x3

Notes: Holy crap, the bar alone almost felt like enough weight.  I'm glad I didn't pick up the monster minis.  Setting up the bands is a bit of a pain since I'm not in the rack with this, but I used some DBs and got by. Bands have definitely rejuvinated my DE efforts.

Military press of 155
4x5

Notes: Got sick of the DB work on bench, decided to give this classic a try.  Narrowed my grip a little bit to recruit more triceps and ease my mind about shoulder drama.

Bent over rows of 155
10,10,10,7

Notes: No mirror makes all the difference, though I still fry in the later sets.  Never know why.

Hammer curls of 55
3x5

Notes: Got lazy and didn't want to strip the weight off the DBs from the DE work, so just curled it.  Think I'll move back to barbell or EZ for a cycle.

Mini band pull aparts
1x20, 3x15

Notes: Maybe double up next time.

 

Some progress shots, going from 190 to 220.  Took about 5.5 months to put on the weight. 

 

Relaxed






Front double bi






Back double bi






Rear lat spread






Wheels (Didn't get a good angle on this one sadly)







And a front lat spread with no before shot

Training Log: Entry 549

DE lower body

Speed box squats of 165+light bands
10x2

Notes: Still got great explosion from this, despite heavier bar weight.  Wondering if 185 is enough bar weight from the bottom, and that was my only limiting factor.  Getting good control decending into the hole.  Think my squats are gonna turn around.

Front squats of 155
2x10, 1x2

Notes: 2 sets was enough.  The weight wasn't heavy, just taxed my body a lot to hold it for the sets.  High reps suck.

SLDLs of 345
4x5

Notes: Weight was real light today, coulda done more.  Think I've been using too much volume in my assistance work, and it's been frying me for my supplemental work.  Going to stick to just two sets on the front squats and see how things go.

Training Log: Entry 548

ME upper body

Bench press
Barx3
135x3
225x3
275x1
325x1
360x1 (New PR)
365x1 (New PR)
335x1

Notes: Amazingly hit two PRs on my bench session, normally only good for one PR for bench.  Great week for PRs.  My new year's 4-5-6 is getting closer.

2-board press of 255
4x5

Notes: Keeps getting eaiser.

Pull-ups
1x10

Assisted pull-ups w/a light band
7,5,3

Notes: Light band changed the emphasis of the movement, actually got harder at one point.  Weird, gotta try this more.

Jump shrugs of 365 w/ straps
10,10,8

Notes: Too much weight I guess, but it was a nice change of pace. 

Band face pulls w/a light band
4x15

Notes: This was way tougher than I thought it would be.  I'm impressed.  Bands were a great value, opened up so many more at home training opportunities.

Training Log: Entry 547

ME lower day

Deadlifts
135x3
225x3
315x3
405x1
455x1
530x1
540x1 (New PR)
515x1
495x1

http://www.youtube.com/watch?v=uLiUDr0FdNA

Tried to focus more on my leg drive, but still some lower back rounding.  Maybe time for some pulls from a deficit to improve that.  Was falling forward in the deadlift on the 540, don't know why.  Maybe uneven flooring.

Pull throughs of 175
10,10,10,8

Notes: Felt great, focused on sticking butt out.

DB side bends of 110
8,8,6,3

Notes: Had more in me, but wanted to take it a little easy on this one.

 

Weight is waving between 216 and 220.  I count the 216 when factoring in strength ratio, and the 220 when I wanna feel bigger.

Training Log: Entry 546

RE upper

Bench press of 215
20,6,4

Notes: Maxing on bench this week, after which point I'll try some band DE work.

Incline DB press
1x5x90
1x3x90
1x3x85

Notes: Was at the base gym, incline was at a different angle than I'm used to, and weights felt awkard.  Time to change this lift anyway, maybe flat DB press or some lockout work or something.

Bent over rows of 155
10,10,7,6

Notes: Form was great on these, despite low weight.  My back fries out so easy on these for some reason, same with all other backwork. 

Hammer curls of 45
8,7,7

Notes: Gonna try a workout of 50s and see how they feel next time, see if it's time to change or not.

Mini band pull aparts
4x15

Notes: These work so much better than the bungee cords, resistance increases as the pull gets further along. 

Training Log: Entry 545

ME upper on Friday

2-board press
Barx3
135x3
225x3
275x1
325x1
370x1
380x1 (New PR)
390x1 (New PR)
365x1

Notes: 390 was ugly as hell.  Foot slipped, shoulders rolled, everything went to hell, yet I still managed the full rep.  Insane.

1 set of max pull-ups

Ran out of time.

 

DE lower day

Speed box squats of 155+a light band on each side
10x2

Notes: Bands felt awesome, totally explosive through the movement, no wasted motion.  Getting great control and flexibility on the way down.  Look up, get rid of the mirror.  I'll gain a greater sense of body awareness that way.

BB split squats of 145
9,8,8

Notes: Went through these quickly again, not as fatigued as usual.

SLDLs of 315
4x6

Notes: Kept a good arch.  Weight was extremely light, glute-ham connector feels great.

 

Gonna try some pull-down abs with the bands tomorrow to see how they work.

Training Log: Entry 544

ME lower day

Front Squats
Barx3
95x3
135x3
185x2
225x1
275x1
325x1
335x1 (New PR)
340x1 (New PR)
325x1

Notes: Man I love these, never any fear about getting low enough, and never feel like I'm going to fail on the way back up.  340 was a struggle, but went up.  Wish my back squat could go up as easily, but oh well.  Bound to be some carry over.

Pull throughs of 175
10,10,10,6

Notes: Really focused on lockout on this one, arched and pulled hard.

DB side bends of 110
8,6,6,3

Notes: Much easier time using the preset DBs rather than my adjustable ones.  Might have to bite the bullet and use these while I'm at the gym.

 

Left rear delt has been spasming for the past day.  Wonder what that is all about.

 

I need to get back on board training my neck.  It's getting way too tiny.

Training Log: Entry 543

RE upper day

Bench press of 205
20,8,6

Notes: Weight was real heavy today.  Once I get my bands in, I might try giving a short cycle of DE work a go.

Incline DB press of 91lbs
3x5

Notes: Weight was easy today for some reason.

T/V bar rows of 160
10,10,8,6

Notes: Think I'll be giving these a rest for a little, just because form was starting to fall apart a little at the end.  Maybe bent over rows or back to DB rows.

2-bungee cord pull apart
13,12,11,10

Notes: I'm sick of my internal rotation issues, so I'm upping my rear delt work to twice a week for a while to see what happens.  When I get my bands, that'll really help.

Unilateral hammer curls of 46lbs
8,8,6

Notes: Gonna up the weight next week.  I used to curl 50lbs in high school.  I also used to do it with a massive hip swing and back arch.

Training Log: Entry 542

DE lower day

Low box squats of 185
10x2

Notes: Focused more on keeping tight at the bottom of the movement, and it paid off majorly.  Got much more explosiveness as a result.  Need to emphasize this every time.

BB split squats of 145
3x8

Notes: Unilateral stuff always kicks my ass.  Did these really fast.

SLDLs of 315
4x5

Notes: Took it easy on weight to keep my hamstring from acting up again.  Focused on keeping the arch, I've been getting lazy with form.

Training Log: Entry 541

ME upper body

Close grip bench
Barx3
135x3
185x3
225x3
275x1
335x1 (New PR)
345x1 (New PR)
350x1 (Ridiculous new PR)
330x1

Notes: This was insane.  It's a 20lb jump from a month ago, and just 5lbs shy of my bench.  I also wasn't going 100% with 350, and feel like I coulda hit 355 if I was fresher, much cleaner than my 355 normal grip bench.  My chest is way weak.  I need to bring that up.  I have a feeling that if I did, I could bench more.  When I take picks, you bodybuilder putzes can laugh at my weak pecs =P

2-board press of 245
5,5,5,7

Notes: This was way easy today as well.  Don't know what was up.  Maybe it's because I've been eating like a fat kid this week.

Bodyweight pull-ups
10,5,5,3

Notes: Just wasn't in love with the weighted stuff, feel like these work much better.  Great pull in the lats.

Jump shrugs w/straps of 365
13,10,8,6

Notes: Wasn't in love with the kelso shrugs either, maybe I'll rotate them into my DE upper day.

2 bungee cord pull apart
15,12,10,10

Notes: Theory was right, adding another was intense.  Once I get my jump stretch bands, this will be even better.