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.