Training Log: Entry 811

RE upper pull

Chins
18,10,10,10

Notes: Switched grip, wasn't progressing much with pull-ups.  This engaged my abs more.  Joints are getting beat up, need to resume fish oil.

Strict press of 195
3x3

Notes: Last rep was a push press.  The grip switch on my pulling engaged my forearms more, making them inflate and harder to work with.  Focused on keeping elbows high.

V-handle cable rows of 180
4x10

Notes: Tweaked my back on the 3rd set.  Feels like it'll take it's normal 3 days to heal.  May need to reduce the weight and up the reps for the sake of safety.

Weighted dips w/45lbs
3x8

 

Did some conditioning the next day.  45 minutes of alternating rounds between boxing and skipping rope.  Took a little while to get back into the swing of things, but towards the end I was flowing again.  I'm sure my technique sucks, but I'm just in it to workout now.

Training Log: Entry 810

RE lower squat

SSB box squat of 295
2x10

Notes: Upped the weight a little prematurely, but my training has been a little out of whack.  Focused on extending using my hips rather than my knees.  I'm struggling about 3-4 inches off of the box and doing some decent GMing towards the later sets.  I don't care too much about that, considering I'm doing this for work capacity and mass, and beltless. 

Elevated trap bar lifts of 405
3x3

Front squats of 185
1x17

Notes: Between the Taco Bell before training and the sub zero training temperatures, I wasn't feeling too hot at the end, so I cut it a little short.  Form was real spot on.

Band hamstring work w/average bands
3x50

Training Log: Entry 809

RE upper push

DB press of 110
14,6,4

Notes: May have jumped a little to high, but this is better than my previous best with the weight.  Having to relearn the form with the heavier bells, as they tend to be bigger and harder to move compared to the 80s I was using.

NG chins w/55lbs
3x3

Notes: Moved away from the assisted machine and into a more open area to do these.  Much easier and less clanking.  Getting decent lat activation despite not focusing on it.

Close grip incline press of 145
3x8

Notes: It may have been 155, I can't remember.  First 2 sets are always easy, and last set always sucks.  Still learning the form.

Straight bar row of 180
4x10

Notes: Some chucklehead was using the v-handle.  Lesson learned, always pack my own.  I really don't like this movement compared to the v-handle, and might need to find something to swap it out with.

Pulldowns superset with facepulls.

 

Training Log: Entry 808

Back from my cruise.  Had access to 80lb DBs, a lat pulldown tower, and a dip station.  Managed some decent upper body deloading, and did a ton of band good mornings.  Nothing worth recording.  Have been off creatine and fish oil for 10 days.  My diet cleaned up a bit while I was there.  Saw some pictures of me from the cruise, I've really gotten big.  Both fat and muscle.  My gyno is coming back pretty hard, which is partially genetic and partiall reflective of my reduced chest work.  My belly is protruding pretty good, and my arms and back are building up.  The big stomach is helping my lifting, but I might need to try slimming down in the future for the sake of my PFTs.

I've purchased a cheap jump rope and some boxing gloves, and intend to get 1-2 days of conditioning into my training.

RE deadlift

Conventional deadlift of 335
15,10

Notes: First time training in subzero temps in my garage.  It was around -10.  Needed to wear underarmor, long sleeve shirt, sweat shirt, shorts, sweat pants, 2 pairs of socks, and winter gloves, but I managed pretty decently.  The gloves messed with my deadlifting a bit, but I managed.  Been a while since I pulled, need to work more on dive bombing the leg drive and falling back.

Squats of 405
3x3

Notes: Can't wear the gloves or sweatshirt on the squat, it messed with bar placement.  Had to keep hand warmers in my pants, to keep my hip flexors warm between sets, and to thaw out my hands after they went numb on the bar.  I've reset on the weight, to focus on getting that final "dip" before coming out of the hole.  Last 2 sets felt easy.

SSB split squat of 165
1x8

Notes: Too icy to lunge up my driveway, so I need a new movement.  I don't like the split squat, but it's the best to train in my cramped driveway.

Band good mornings
Averagex40
Lightx40
Minix40

Notes: Something I discovered on the cruise to get some volume without messing up my hips.  I'll try for multiple sets in the future.

May be moving my ab work to my conditioning day.

Training Log: Entry 807

RE Squat

SSB box squats of 275
15,10

Notes: Weight is heavy, but still managable.  Taking a lot of breaths between reps.  Focusing on sitting back, but as the set progresses I find myself sitting down more.

Trap bar lifts of 405
3x3

Notes: I find myself getting my neck injury on the later reps, so I'm cutting things short and using more weight.

Front squats of 185
1x15

Band ab work
3x30

Band ab pulldowns

RE upper pull

DB rows of 135
15,10,8,8+7

Notes: Didn't look up my numbers here, hit some rep PRs before I went for the last set, which was also a rep PR before needing to rest pause.  I at least got stronger here.  I'm not eating enough, but it's part of trying to cut the crap out of my diet.

Dips w/115
3,3,5

Notes: Had the weight wrong last time, as it was 105 rather than 110.  Went fast and smooth, felt strong.

 

Chins
15
9+3 w/mini
7+5 w/mini
6+6 w/mini+3w/light

Notes: All jacked up here, but I made progress.  I think I'm gonna use chins for my RE work rather than pull-ups.

Seated BB press of 105
8,8,6+9

Notes: Got weaker here, possibly because my programming was all jacked up on the other movements.  Need to remember to read my log next time.

Training Log: Entry 806

RE upper push

NG DB press w/60s
15,8,6+9

Notes: Set-up was off.  Didn't have access to the decent seated bench so I made due.  Last week took a decent toll on me, and I was pretty fatigued coming in.  I need a smaller weight increase next time, as this was brutal and I made no actual progress, just used my rest pausing.

DB rows of 150
8,8,7,7

Notes: Focused on lat engagement.  Hard to set-up grip.

Medium grip bench press of 205
8,7,5+10

Notes: Felt like I got weaker on this until I went to unload the plates and realized I had stacked 10lbs more than last week.  Rookie mistake, but still got the volume in.  Left elbow is in pain.

Lat pulldowns of 160*
4x11 w/drop set on last set

Curl and raise work

Notes: Next week try some band raises rather than cable.

Training Log: Entry 805

RE deadlift

Conventional deadlift of 335
2x10

Notes: Felt my left hip slip a little onthe final rep of the first set, so I cranked the belt down for the second set.  The time off has been helpful.  Focused on dragging the bar all the way up my legs and minimizing distance traveled.

Squats of 425
3x3

Notes: A PR for me in terms of using this as a working set post deadlifts instead of my ME movement for 1 set.  Took my stance too wide on the first set and cut into my depth.  Stand a little closer.  May reset to 415 or 405 after next week.

SSB walking lunges of 155
1x15

Notes: Right knee is feeling a lot better.  Wondering if the fish oil and time away from arching on the bench has helped.

Average band hamstring work
3x25

Saxon side bends of 25
8,6 

Training Log: Entry 804

RE upper pull

Pull-ups w/10lbs
11,11,11,7

Cluster pull-ups of bodyweight
3,3,3,3

Notes: As my bodyweight increases, it becomes harder to make gains on these.  I may have to rethink my strategy.  Maybe heavy weighted negatives, or use of the pulldown tower.

Strict press of 185
3,3,4+2

Notes: Push pressed those last two reps.  Felt real strong here today.  Keeping the elbows up really helps.

Straight bar pulley rows of 160*
11,11,11,10, drop set to 100

Notes: Right lat felt inflamed, wasn't getting much here today.  Think the neck injury paired with all the motrin I'm taking didn't help.

Weighted dips w/25
8,8,11+9

Notes: Managed 1-2 reps between deep breaths.

Pushdowns superset w/cable curls

Notes: I think my biceps are finally caught up to where they need to be.  From here out, I think I'm going to do either pushdown/face pull or some sort of raise and cable curl.

Training Log: Entry 803

RE squat

SSB box squats of 275
15,8

Notes: Took 5 days off due to a twinge in my back, so wanted to make up for a little lost time by increasing the weight and reps here.  Last few reps were ugly and brutal, need to focus more on hip drive than leg extension.

Elevated trap bar lifts of 365
3x5

Notes: Tweaked a nerve in my neck pretty bad here.  As I write, I can't turn my head to the left.  May have a hernaited disk in my neck, might get it looked at.  This has happened before, usually takes 3 days to heal.

Front squats of 175
1x20

Notes: Fell backwards on the 12th rep, zerchered it back up and finished up the set.  Brutal.

Between the neck and feeling sick, I wrapped it up.  I need to have a more productive squat day, but this was still intense.

Training Log: Entry 802

RE upper push

DB press of 100
15,8,8+7

Notes: Managed a 2 rep improvement on the final set before using rest pause, and the second set felt easy.  Had issue locking out the right side, left side shot up no issue.

NG pull-ups w/45lbs
3x5

Notes: Plate caught on the assisted portion of the station a few times, but I still managed my sets.  Not worrying about lat engagement, just completing the movement.

Close grip incline press of 135
8,8,20

Notes: First time using this movement, but it's awesome, and should fill a gap in my training.  First set was shakey trying to learn the movement, but I got the hang of it fast.  Got my shoulders and triceps well, and still did a decent job with my chest.  Think I hit 10-12 reps on the third set before rest pausing.

V-handle cable rows
160x15
160*x15
160x10
160x10 w/dropset of 100 and 85

Notes: Weight felt so light on my first set that I thought I misremembered my log, so I stacked on the extra plate.  Apparently I was wrong, but just means I got some more volume.

Face pulls superset w/cable curls

Training Log: Entry 801

RE deadlift

Deadlifts of 315
2x15

Notes: Almost blacked out afterwards.  My quads got fried out, which means my leg drive is improving, but towards the end I was just pulling it straight legged.  I'm wearing my sweat shirt even though it's warmer because I feel it gives me thicker waist with the belt.

Squats of 415
3x3

Notes: Took these to the basement.  Coming up on the last rep I fell forward a little on my toes.  Think about sitting back.  It's a little scary with balance, but whenever I do sit back on the way up my glutes take over and I blast though the squat.

SSB lunges of 115
1x18

Notes: Was feeling sick, and thought if I hit 20 I'd throw up and pass out, possibly drowning in my own vomit.  Deciding not to test my life insurance policy.  Still busted my ass on this.  Need to take longer steps, as short steps seem to aggrivate my healing right knee.

Average Band hamstring work
1x50

Notes: Think I'm gonna stick with this movement, so I might as well start hitting it for multiple sets in the future.

Saxon side bends of 25
2x6

Training Log: Entry 800

RE upper pull

DB rows of 135
15,10,6,6

Notes: Finger is healing up pretty well, grip still a little tricky.

Weighted dips w/110
3x3

Notes: I should really invest in elbow sleeves sometime.

Chins
11xBW +3w/mini
6xBW +4w/mini
2x5xBW +5w/mini

Notes: A little confusing, but I was really cranking the unassisted chins well.  Got a great lat and arm pump.

Seated press of 105
3x8

Pushdowns of 90 superset w/cable curls of 70
13/11, 11/8

Notes: Still a little touch of the flu, felt like I was gonna explode on the curls.

Training Log: Entry 799

RE squat

SSB box squat of 265
12,10

Notes: Think I have a touch of the flu, just feeling sickly and sweaty during these past few workouts.  Still hit a PR, but kept volume low.

Trap bar lifts of 365
3x5

Front squats of 175
1x15

Packed it in after that.  My high volume phase is next week, so the rest works.

Training log: Entry 798

RE upper push

NG DB press of 60
15,8,6

Notes: Maybe too big a weight increase.  Might try for just 5lb per DB next time.

DB rows of 150
8,8,6,6

Notes: So this is a much bigger PR than I thought it would be.  It usually happens when I forget to check my log and just go by what I'm capable of.  Don't know what I'm going to do when this becomes light.

Medium grip bench press of 195
8,7,8

Notes: The pain in my finger is still making it hard to get a decent grip on the bar.  Getting a big chest pump from this.

Lat pulldown of 160*
4x10

Training Log: Entry 797

RE upper pull

Pull-ups w/10lbs
11,11,10,10

Notes: Amazingly I've sustained a bowling injury to my middle finger.  Some sort of reptitive motion injury.  Aside from preventing me from properly informing people that the powerrack is not the place to do curls, it limits my gripping strength, so these kinda sucked.  Still made progress though.  This new routine allows me to add both weight and reps every week, it's incredible.

Strict press of 175
3,3,4

Notes: Remember elbows up.

Straight bar rows of 160
4x10

Notes: Didn't touch chest a lot, but stressed what I needed to.  Work on the arch.

Dips w/25lbs
10,10,8

Notes: Refocused on pressing with the palm/blade of my hand rather than the fingers.  Something I learned from Beyond Bodybuilding.

Light band pushdowns
45,30

Notes: Couple of chuckleheads occupying the cable rack, so I did this.  Still got a good pump.

Training Log: Entry 796

RE squat

SSB box squat of 265
2x10

Elevated trap bar lifts of 345
5,5,10

Notes: Mighta had 15 in me for the last set, but I'm still recovering from the high volume so I'm taking things light.

Front squats of 155
1x20

Notes: Fell backwards on rep 13 and dumped on the pins, but I just zerchered it back up and resumed squatting once I re-racked.

Average band pulldowns
1x150

Light band pull throughs
30,15,15,15

Notes: I think the ab work before the PC work is really going to help my ability for my hips to recover.

Training Log: Entry 795

RE upper push

DB bench of 100
15,8,6

Notes: It looks like my volume experiment is working towards strength increases.  I only dropped 1 rep from the added weight of 20lbs, whereas before I'd lose about 3-5 reps total from a 10lb increase.

NG pull-ups w/35lbs
3x5

Arnold press of 40
15
DB press of 40+minibands
10,8

Notes: Arnold presses did jack for me, just fried out my forearms.  I might just stick with seated BB presses at this point.  I don't know how much variety I can really throw at overhead pressing for volume.

V-handle rows of 160
4x10

Notes: Just realized I was supposed to use the straight bar, but it's practically the same movement anyway.  Had great lat activation, just focused on moving the weight via flexing the muscles.

Curls and pushdowns

Considerations: I think my current programming is gonna work.  The 2 weeks of high volume tapered off at just the right time, and even though the weight is going up, the reduced reps and sets feel like a break for me.

Training Log: Entry 794

RE deadlift

Deadlift of 315
2x10

Notes: Focused on flexing the triceps and bringing my hands in to shorten distance.  Thinking of the deadlift as two different pulls is helping.  First pull to ths top of shins, second pull is arching the hips.

Squats of 395
3x3

Notes: Remember to get that final "dip" at the end of each squat, both for the stretch reflex and depth.

SSB lunges of 135
1x12

Notes: I've been doing these up an incline on my driveway, but that'll prolly end once it snows.

Band hamstring work w/light
1x100

Notes: I need to find some sort of non-hip flexion hamstring work I can do at home.  My hips are getting beat up.

Saxon side bends of 15
15, 12

Training Log: Entry 793

RE upper pull

DB rows of 130
15,10,8,15

Notes: Hit the 6 rep and then took 3 deep breaths for every 2 reps up to 15.  Went bowling the other night and jammed my finger, so it impacted my grip a little.

Weighted dips w/90lbs
3,3,10

Notes: Don't drop down too fast.  It torques the shoulder.  Hit 7 reps before needing to reset, then went for 3 singles.

Band assisted chins w/mini
4x11

w/average
1x10

Notes: Not much I can do here for rest pause.  I need to get a new mini-band, one of my current ones has a tear in it.

Seated barbell press of 95
8,8,8,18

Notes: Hit 6 reps, then 3 deep breaths for every 2 after that.  This method is working great for all my pushing work, and I'm finally getting some volume in on my shoulders.

Face pulls and cable curls

Training Log: Entry 792

RE squat

SSB box squat of 245
15,10

Notes: Focused more on sitting back on this one, but there's still a litle sitting down with later reps. Form deviation is to be expected.

Trap bar lifts of 345
3x5

Notes: Dove too much and lost my footing on one rep. Watch for that.

Front squats of 155
1x20

Notes: Had a real good pace going on these. Don't spend so much time at the top.

Average band pullthroughs
4x10

Notes: Do ab work first. It should help stretch my back out and give my hips a chance to rest.


Considerations: Need to get a chair in the garage so I can sit between sets. Been eating a ton recently. Probably getting a little fat, but that's ok with me.

Training Log: Entry 791

RE upper vertical push

NG DB press of 50
15,9,20

Notes: Hit about 11 on the second set before I hit up the rest pause.  Set the weight down, 3 deep breaths, 2 reps, repeat until 20.  I read somewhere that the deep breaths help bring oxygen into your system.  Prolly psuedo-science, but the time I spend breathing is rest.

DB rows of 150
6,6,5,5

Notes: This was awesome.  Unfortunately, these are the heaviest DBs in my gym.  I might try putting in a request for heavier ones.  I got incredible lat activation.  Left side has issues where my leg gets in the way of the bell, and I need to find the right place to grip so it doesn't tip.

Medium grip bench press of 185
10,8,6,12

Notes: Hit 4 on the last set until I had to rest pause.  Rack, 3-6 breaths, 1 rep, repeat.  I could do this to 20 if I need to, which I just might.  My knee pain is minimal, but setting up on bench still aggravates it, so I'm benching with just shoulder blades tucked.

Lat pulldowns
3x12x160
1x12x140
Burnout from 140

Notes: Feel really strong on these, much like all the other movements.

Tricep pushdown of 80 superset w/curls of 70
14/13, 14/12, 10/10

Notes: Rest periods were jacked up, working in on the cable rack.

Training Log: Entry 790

RE deadlift

Conventional deadlift of 295
2x15

Notes: Need to get a camera to check my form.  When I focus on falling back everything works pretty well.

Squats of 385
3x3

Notes: Still making great progress.  Weight feels like nothing.

SSB lunges of 115
1x20

Notes: Really fried my legs, was wobbling everywhere on the last rep.  I'm doing these uphill in my driveway, but that won't last for long.

Band hamstring work

Notes: I think I have too much hip flexion on this day, and the good mornings just because unbearable.  I'll have to figure something else out.  I ended up doing something like a band ab pullldown put holding the band out in front instead of being inside it, and focusing on keeping my back arched instead of rounding.  Actually had decent results.

Saxon side bends of 15
3x8

 

Considerations: I think I'm going to use my pulling from mats strategy with my heavier weight days.  Made another blender bomb, think these will be a great way to get calories and nutrients.

Training Log: Entry 789

RE upper pull

Pull-ups
11,11,11,11,*4

Notes: I tried kipping on the last set, and realized after years of training strict form, I have no idea how to kip.  I ended up just jumping from the bottom, but it didn't really do much. 

Strict press of 165
3,3,4+2 push press

Notes: Weight flew up easy, but the push presses sucked.  I tried for a 3rd and failed because of timing. I'm really uncoordinated.

V handle cable rows of 140
15,13,12,11

Of 100
15

Notes: Focused on really getting the lats and upperback here.  Got a decent pump.

Bodyweight dips
8,8,8,20

Notes: Hit about 10 on the last set before I started using rest pause.  Dips have got to be the greatest upper body movement for the rest pause.  It's got a built in stretch reflex, and failure just means dropping.  Got a big pump in my chest and triceps.

Face pulls of 30 superset with cable curls of 50
20/15, 20/15, 20/10

Considerations: I'm feeling incredibly strong on these high volume days.  I think both having a low volume week before hand and having 2 different training weeks plays a role in my recovery.  I'm definitely not bogging down.

Made a blender bomb half full of milk, 4 heaping table spoons of yogurt, over 1 cup of blue berries, and 2 scoops of whey for post workout.   I need more calories.

Training Log: Entry 788

RE upper squat

SSB box squats of 245
10,10,6

Notes: I saw the squats going the way of my previous RE experiment, with an inability to recover both after the movement and after the workout, so I switched out to the SSB off a box.  Still a great strain, but easier to recover from.  Need to focus on hip initation rather than knee when the set starts getting hard.  Really fried out my quads.

Trap bar lifts of 315 off of 2 risers
5,5,15

Notes: Definitely have more in me.  Hitting 15 reps showed me how useful the trap bar may be if the conventional deadlift becomes too difficult to use for RE work.  First rep of every set flew up, and I felt like I didn't have the right weight.  Dive bombing helped.

Front squats of 155
1x15

Notes: May switch to a widowmaker set of squats sometime, still experimenting.

Averange band pulldowns
1x120

Training Log: Entry 787

RE upper push

DB press of 90
15,8,15*

Notes: Hit 10 in the last set, set down for 3, set down for another 2.  Maybe 15 seconds between pick-ups.  I'm amazed at how strong I felt on the last set before I even put the weights down.  Normally 1 more rep is a struggle, and this time I had 3 in me, and the previous sets went up easy.  My mini-cycles between horizontal and vertical might have an effect here, something from Pavel's 3-5.  One day I need to sit down and hammer down all the different theories and concepts I have built into this program.

NG pull-ups w/25lbs
4x5

Bradford press of 95
8,8,7,4

Notes: Once again, the number represents from and back.  I might need to can this, just because my right shoulder tends to but me on the rows after I do these.

Low pulley rows of 140
15,11,12,10

Of 100
15

Notes: Form was getting pretty bad towards the end.  Cable rows don't quite have the potential for rest pause like DB rows do, having to reset the form every time.

Cable pushdown of 72.5 superset w/cable curls of 50
15/15, 15/13, 10/10

 

Considerations: I've doubled my fish oil intake starting this week.  I was going to experiment with PWO nutrition, but my training is happening before dinner, so that's what I eat.  I need to start drinking more water at work and eating less junk.  Kinked something bad in my neck on the pull-ups, and tore my right lat and jacked up my serratus moving stuff around the house.  I'm a mess.

Training Log: Entry 786

RE lower deadlift

Conventional deadlift of 295
2x10

Notes: Small weight increases next time.  I need to take the Stuart McRobert approach here.  Form was still decent.  Need more heat in the garage.

Squats of 375
3x3

Notes: First set was painful, after that it was good.  Better warm-up next time.

SSB lunges of 115
1x15

Notes: Kept it easy because my right help was pulling.  Heat issue.

Average band good mornings
3x20

Notes: Punch the hips, don't just extend the back.

Saxon side bends w/15lb DBs
2x10

Training Log: Entry 784

RE upper pull

DB row of 130
15,10,8,6

Notes: No rest between sets, just switch from one arm to the next.  Got some lower back pump here as well.

Weighted dips w/45lbs
3,3,12

Notes: Some chucklehead was in the rack the entire time I was at the gym, so I improvised.  On the last set, I quit worrying so much and just let myself drop and stretch back up.  I've been too ginger with my elbows, and doing this showed me that I have a lot more in me.

Mini band assisted chins
11,10,10,10

Notes: Used some rest pause just to hit as many reps as I could.  I never feel the lat recruitment during the pull, but after the set I got a pump.

Seated barbell overhead press of 95
8,8,7

Notes: Once again, guy in the rack the entire time made this happen, but not bad.  I thought I was keeping the weight light, but this was still tough.  I don't know what is up with my overhead pressing work capacity.

Light band pull apart superset/cable curls of 50
17/13, 15/13

Training Log: Entry 783

RE lower squat

Back squat of 275
2x10

Notes: This fried out my lower back.  Short rest periods are killer, and not using the belt is really getting a pump.  I'll prolly gain a lot of my size in my lower back at this rate, but that's cool.

If I need to lay down, I should just lay down.  I tend to recover better after closing my eyes.  If I find that this is just too much for me to do like my last RE squat attempt, I might go 4x8 or 10x3 or something.

Trap bar lifts of 315
3x5

Notes: Focusing on turning the knees out rather than letting them track in.

Front squats of 135
1x20

Notes: Started off clean grip, switched to arms folded after rep 10.  Don't ask how, I don't know.  This was a real ass kicker, and required long rest times again.

Average band good morning
15,15,10,10

Notes: Not enough space in my garage currently for pull throughs so hit these up instead.  Focus on putting the butt out.

Average band pull downs
2x60

 

Considerations: My calories are way up.  My appetite is bottomless, and I'm not holding back.  My waist isn't getting big though, I still fit in my blues just fine.

Training Log: Entry 782

RE upper push

NG seated shoulder press w/50s
15,9,7

Notes: First time trying this out.  Had more in me, but keeping the rest pausing to a minimum for the first week.

DB rows of 110
4x10

Notes: Gonna go for 6-8 next time.  I realize I can still go for strength on this movement.

CGBP of 155
12,10,8

Notes: This was an eye opener, both on how weak my endurance is and on why my right knee is killing me.  Setting up for the bench is causing a great deal of pain where my knee connects to the back of my calf.  I'm gonna flat back it for a while.

Lat pulldowns
2x12x160
2x12x140

Pushdowns of 65 superset with cable curls of 45
2x15

Considerations: Started up fish oil today.  Just using one tablet per day for now.

Training Log: Entry 781

RE lower deadlift

Conventional deadlift of 275
2x15

Notes: Worked from a dead stop with minimal rests between reps.  Really took a toll on my conditioning.  Working on "dive bombing" the deadlift and really getting my leg drive into the lift.  I know it's trying to front squat the weight up, but it keeps my back in a better position.  Used a belt.  Not bad light work, still had more in me, but wanted to keep the reps around 15.

Squats
385x3
2x3x365

Notes: The 385 worked well, but it was a pretty decent strain and I want to keep my momentum going here, so I cut it down a little.  365 went up like a rocket, and sunk down very deep.

SSB lunges of bar
1x20

Notes: 20 reps per leg.  My garage is still cluttered from moving, and trying to manuever around boxes with more than just the bar on my shoulders didn't seem smart.

Average band good mornings
3x15

Notes: Focused on sticking the butt way out and really stretching the hamstrings.

Saxon side bends of 15
2x8

 

Considerations: Gonna use the trap bar as my heavy movement on my squat day, just so I'm not deadlifting twice per week.

Training Log: Entry 780

RE upper pull

Pull-ups
4x10

Notes: First set was perfect, rest of sets used rest pause where needed.  Gonna try for 1 more rep per set per week.  Decided I'm going to have 1 extra set in all my pulling compared to my pushing to help correct internal rotational vs. external rotational strength.

Strict press of 165
3,3,4

Notes: Still going light.  Elbows up helps.

Cable v-handle row of 140
4x10

Notes: Was originally gonna do t-bar rows, but the short ROM paired with bending over this late in the workout just didn't seem beneficial.  As it stands now I have 2 cable rowing movements and 2 DB rowing movements, so I'll prolly switch one for the other in each week.

Dips
3x10

Notes: Struggled a bit on the last rep of the last set.  Try not to drop so fast.

Light Band pull-apart superset/cable curls of 42.5
2x12/13

Notes: Anterior delts already blasted so hit up the posterior instead.   Gonna stick with cable curls as it's the only curl that doesn't make my shoulder click.

Training Log: Entry 779

RE Squat

Back squat
315x7
275x7

Notes: Didn't hit my rep goal.  Between moving, my job, my school, and my diet, I don't have much energy in the gym.  I'm getting back on creatine this week, so that should help.  I did this beltless since I don't know where my belt is, and it's gotten me thinking about just doing all my RE work beltless so I can get my ego out of the way and just go for high reps.

Sumo deadlift of 315
3x3

Notes: No chalk and no belt here.  Kept it light just to get familiar with the movement.  This will work much better than conventional deadlifts after high rep squats.

Front squats of 135
1x15

Notes: Kept the weight light just to get the movement in.  Went up like air.

45 degree hyperextension
3x15

Notes: Bands are packed, so I hit this up.

Cable ab pulldowns
3x15

Considerations:  I think I'm gonna stick with the sumo pulls here and use the trap bar for RE work for the time being.  I'll use the belt on my heavy work when I find it, and go beltless on the RE work.  Front squats weren't bad, but should use the olympic grip rather than arms folded if I'm doing more than 5 reps.  My upperbody seems to need more volume, but this worked out well for the lowerbody.  I think I might keep the rest times higher on the squats.

Training Log: Entry 778

Day 1 of the new routine

RE upper push

DB press of 90
15,8,7

Notes: Elbows were clicking a lot on these.  Wonder what that is all about.  Kept the rest times at 1 minute.  Might try some DC style rest pause on the last set in the future.

NG chins w/10lbs
4x5

Notes: Decided to swap these in at the last minute instead of normal chins.  In the past I didn't like these because I couldn't get much lat activation, but now that I have 2 back movements per training day I can focus more on just generating pulling strength.  1.5 minute rest times.  I'll go longer as it gets tougher.

Bradford press of 95
16,16,12

Notes: I was counting front and back as 1 rep, but realized that my shoulders are pressing twice in that period, so I'm changing my style of counting.  No shoulder pain, just some clicking on my colar bone.  Originally was planning on DB overhead work, but figured having two DB movements was gonna overtax my stablizers.

Low pulley rows w/straight bar of 140
4x10

Notes: Didn't have my straps (they're packed somewhere in the move), so I had to rest a little to reset my grip.  Incredible lat activation this time around.

Cable pushdown of 50 superset cable curl of 35
2x15/15

Notes: As much as I hate curls, cable curls seem to be what I need.  No shoulder clicking and great bicep pump.

 

Considerations: I've been moving for the past week, and haven't been able to get in the weight room.  My diet has been crummy just because I'm eating on the fly, and I tore both my lats picking up furniture (I unloaded the entire moving truck in an hour by myself).  The left side of my lower back is a little tweaked.  However, the training was a breath of fresh air.  Total time in the gym was around 45 minutes.  I went the bare minimum on everything just to assess where I am, will add sets and reps as I can, along with some rest pausing and other fancy stuff.  I have a physical tomorrow requiring me to fast for 12 hours, so I'm not starting my supplements until after that.

Update:

My basement backed up one more time, and the government is finally moving me.  Thankfully, no gym equipment was damaged this way, but everything is packed up presently.  I've been brainstorming on my mass building program, and came up with this

 

Week 1

RE upper push
DB bench press 3 x Failure
(Weighted) Chins 3-5x3-5
DB shoulder press 3-4x8-12
Cable row 4-5x10-15
Pushdown/cable curl superset 2-3x8-15

RE lower squat
Back squat 2-3x10-15
Trap bar lift from a box or deadlifts off of mats (undecided) 3-5x3-5
Walking SSB lunges 1-2x10-20
Band pull throughs 3-4x15-20
Saxon side bends 3-4x10-20

RE upper pull
Pull-ups or lat pulldowns (undecided) 50 reps in as few sets as possible or 3xfailure
Strict press 3-5x3-5
T-bar rows 4-5x10-15
(Weighted) dips 3-4x8-12
Some sort of raise/Hammer curl superset 2-3x8-15

RE upper deadlift
Conventional deadlift or trap bar lift (undecided) 2-3x10-15
Back squat 3-5x3-5
Front squat 1-2x10-20
Band good mornings or SSB good mornings (undecided) 3-4x15-20
Band pull downs 3-4x10-20

 

Week 2

RE upper push
DB  NG shoulder press 3xfailure
DB rows 4-5x10-15
CGBP 3-4x8-12
Pull downs 4-5x10-15
DBPC/cable curl superset 2-3x8-15

RE lower squat
Back squat 2-3x10-15
Trap bar lift from a box or deadlifts off of mats (undecided) 3-5x3-5
Walking SSB lunges 1-2x10-20
Band pull throughs 3-4x15-20
Saxon side bends 3-4x10-20

RE upper pull
DB row 3xfailure
Pin press off chest height 3-5x3-5
Assisted chins 4-5x10-15
Bradford press 3-4x8-12
Pushdowns/hammer curls 3-4x8-15

RE upper deadlift
Conventional deadlift or trap bar lift (undecided) 2-3x10-15
Back squat 3-5x3-5
Front squat 1-2x10-20
Band good mornings or SSB good mornings (undecided) 3-4x15-20
Band pull downs 3-4x10-20

 

 

Alternate bewteen week 1 and week 2.

 

I'm gonna start supplementing with fish oil and get back on creatine within the next 2 weeks.  Presently sitting at about 200lbs even, and looking trim.  My joints are in pain, and my strength is dropping, so I think some muscle is really gonna help.

Training Log: Entry 777

RE upper

DB press of 115
11,5,3,4

Notes: Had someone spot me on the final rep of the final set.  I didn't turn it down, as I figure it's better than failing.  I might cycle down on weight to rebuild momentum, but we'll see how that goes.  I coulda hit a 4th rep on the third set, but I misgroved it.

Wide grip incline press of 185
5x4

Notes: I think 5 sets is a bit much.  I might just add 1 set one week, then add more reps the next, rather than keep adding sets.  Kinda like how I've been doing with the DB press.  I might even cut back to 3 sets and go for a rep PR.  Still kinda experimenting.  I could feel my labrum twisting a little.

Lat pulldowns
160*x15
140*x15
120*x15
100*x15
100*x15

Notes: * indicates an extra plate added onto the cable stack.  Focused on pulling with the elbows and feeling the lats.  Still getting strain in my elbows, I think I mighta wanna ditch the straps so I can put my hands down between reps.

Tate press of 35 superset with kelso shrugs of 50
20/20, 14/14, 12

Notes: Kelso shrugs are supposed to be arms unbent, but I do better with a little bend.  I'm getting more my middle back than upper, but that's what seems to be crapping out on me.

Training Log: Entry 776

ME upper

Box squats x hamstring injury

That tears it.  This is like my 4th poor box squat training.  My hips are killing me, forcing me to transfer the load onto my hamstrings and knees, which in turn is now beating up my knees and pulling my left hamstring.  I hate this movement, and I put off ME lower for days when this is next in my cycle.

Contributing factors:

Definite
-Increase in conditioning over the past 6 weeks
-Lack of calories
-Colder weather

Possible
-Squatting too frequently-Squatting is my supplemental movement for both days

 

Solutions:
-Get some powerlifting assistance gear.  I'm damn near 2.5xBW RAW, if not already there, and I don't know how many folks out there can train at that weight consistently without injury.

-Change my routine.  I usually get about 9 months out of Westside before I start hitting some serious stalls, and when I change the routine I'm able to make progress in some way.  However, I may go a route opposite of strength, and try to put on some much needed mass this time around.  I think I'm about tapped out at 200lbs.

I'm gonna spitball a little and come up with a routine that I might implement in the future, based on a lot of westside principles I'm sure, but without the ME stuff.  I can get stronger as long as the reps or weight progress.

Training Log: Entry 775

ME upper

Pin presses from chest height
Barx3
95x3
135x3
185x1
225x1
285x2
225x10
225x5

Notes: The 285 pissed me off, and I decided to try a different strategy.  The pin press is like a pulling movement, in that I can set the bar down between reps and rest pause without anything happening.  I think I'm gonna just stick with 225 and try to beat PRs on it everytime I lift.

CG Bench Press of 225
5,4,3,3

Notes: Trying my experiment of adding a set per week.

DB rows of 120
15,13,10,8,8

Notes: Not much on lat activation, but I had to use a different bench than normal.

Cable front raises of 12.5+plate
4x10

Notes: Experiment with arm bent vs. straight

Hammer curls of 40
11,7

Training Log: Entry 774

DE lower

Speed box squats of 205 against lights, -1 riser
10x2

Notes: Focused on pressing with the hips rather than the knees and arching hard.

Squats of 385
4,4,3

Notes: Had at least 1 more in the tank on everything, but still taking this slow and easy.  Depth is awesome, and doing a good job of using my glutes.

SSB walking lunges of 165
1x12

Notes: Once I pass my PFT, I'm planning on throwing a high rep conventional deadlift into my other day for 1 set.  I should be able to handle 1 set, and high rep deads will definitely help with weight gain.  Should be good for my form as well.

Light band pull throughs
20,15,17

Average band pulldowns
2x50

Hise shrugs of 385
1x15

Notes: Use a belt next time on the hise shrugs.  Getting it off the safety bars sucks.

Training Log: Entry 773

1.5 mile run

11:56

Notes: Finally broke the 2 minute mark.  First lap was 1:38, and I hit a 7:40ish mile.  Met my goal of a sub 12:12.  I could potentially run a sub 11:36, which would move me up another point bracket, but the 16 Sep deadline is closing in.

First time cracking 12 minutes since my junior year of college I think.  I'd have to really dig through my log to find out.

Training Log: Entry 772

RE upper

DB press of 115
10,5,4

Notes: 1 week of CG and 1 week off has made me forget the form on this a little.  I was trying to "pull the bar apart" on the way down, only to realize there was no bar.  I'll get back into gear soon.

Incline press of 185
4x4

Notes: Going to try just adding sets in 3 week waves rather than attempting to add reps per set.  The volume will increase regardless, and there'd be less chance of failure.  I'll see how it goes.  4 is just psychologicaly easier, and I don't burn out going for it like I do on 5.

Lat pulldowns
160x15
140x15
120x15
100x15
100x15

Notes: Using rest pause as much as needed here.  Grip is all over the place, but all I want is to get my volume up.  I notice that my point of failure is my elbows, as they tire out well before anything else.  Wondering if hammer curls will do anything there.

Tate presses of 35 superset w/kelso shrugs of 50
18/20, 12/12, 12

Notes: The tate presses sneak up on you, and don't cause any sort of elbow pain.  The kelso shrugs are always gonna be awkward, but I think they're gonna aid my upperback rounding on deadlifts.

Took a week off and went to visit my wife's family.  They're pig farmers with a great corn crop, so I ate nothing but fresh meat and veggies for 5 days.  I ran 1.5 miles in the dirt (no time, just to practice).  Came home and was 201.5.  When I left I was more like 205.5.  I'll take it, my PFT is real soon.  I'm thinking from there I'm gonna do a long slow bulk.  I always put weight on too fast, and starting off skinny might help with my momentum.

Training Log: Entry 771

ME lower

Trap bar lifts of 515 off 1 risers
135x5
225x3
315x1
405x1
515x4 (New PR)
515x3
515x2

Notes: I'm going back to my old style of rounding the upperback and not pushing the hips out enough.  I'm hammering my upperback pretty good, but could stand some pulls off mats as a supplemental sometime in the future.

SSB box squats of 245
10,10,5

Notes: Using too much knee flexion as the set goes on.  This combined with running would be a bad combo, so I need to focus on punching the hips and spreading my knees out.

Light band pull throughs
17,15,15

Notes: Keep the legs straight, get the hamstrings in.

Average band pulldowns
2x35

Notes: Forearms are fried, couldn't do more.

 

1.5 mile run
12:15

18 second improvement.  Just 3 seconds shy of my goal.  A few more sessions and I'll be able to hit 12:12 in any condition.

Training Log: Entry 770

ME upper

Strict press
Barx5
95x4
135x2
185x1
195x2
195x2
185x3
135x4

Notes: Haven't hit this in a while for ME.  Great movement.  I had a good deal of back lean, but I don't really care.  It helps to "think" about leg drive even when I don't do it.  I'm able to project the weight forward.

Hit a backoff set.  I used to do these a lot, I might wanna try them out again.

CGBP of 225
5,4,3

Notes: Benches suck, I can't get both shoulder blades on.  Played around with pushing myself away from the bar.  I might try out an experiment where I add a set to the movement on a 3 week wave before increasing the weight.

DB rows of 120
15,12,8,8,6

Cable front raises of 12.5
4x10

Notes: Played around with this.  I just need some more meat on my shoulders, and straight weight kills my elbows.

DBPCs of 20
17,13

 

I broke my everlast neck harness today using just 70lbs.  I'm thinking of writing the company.

Training Log: Entry 769

DE lower

Speed box squats of 205+lights w/16 risers
10x2

Notes: Lowering the box in 3 week waves is really working wonders for my speed and weight progression.  Still takes a few sets to get the speed going.

Squats of 375
5,4,4

Notes: I'm going deep on these, should get the video out next time.

SSB walking lunges of 155
1x10

Notes: Having some problems with my right hip, possibly from all the running.  Around rep 6 the pain flared up, and by rep 10 I couldn't go anymore.

Average band pull downs
1x30

Notes: Hip wasn't letting me move any more.

 

1.5 mile run
12:33

14 second improvement

Was able to breathe through my nose for the first lap and a half.  Real big improvement.  Was listening to music, so it may affect my pacing.

Training Log: Entry 768

RE upper

CGBP
185x15
185x5
185x5
135x8

Notes: Alright, I'm over complicating things here.  What is RE supposed to do?  Build muscle and get stronger.  Was that happening with the DB press?  Yes.  Was there any reason to stop?  No.

My tricep and shoulder endurance is weak.  Is that what I'm training for?  No.  I'm falling victim to a crossfit mentality, I need to remember my goals.  I'm throwing in too much differnet stuff, when things were working just fine.  My plan is to go back to DB press and throw my heavy shoulder/pec work in on this day, then throw my heavy tricep work on ME day. 

Incline press
225x3
185x5
185x4

Notes: My theory was true, I'm way more comfortable with heavy weight compared to light weight.  I just have more stability here.

Lat-work

Notes: I don't even know what to call what I did, but it sucked so it's not worth noting.  I'm just gonna go back to straight bar pulldowns.   Those worked.

Rope pulldowns superset w/facepulls
50x25/15
42.5x25/13
35x25/15

Training Log: Entry 767

ME lower

Deadlift from 6 mats
135x3
225x3
315x2
405x1
455x5
455x5
455x3

Notes: Form is holding strong, but I notice more lower back rounding when my left hand is turned under.  I'll have to watch for that.  I had more in me on the last set, but form deviation had me hang it up.

SSB box squats of 245
2x10

Notes: Weight was getting too heavy, so I backed it off and went for more reps.  This was awesome, fried my back and got a good strain.

Light band pullthroughs
3x15

Notes: I need to add heavier hamstring work sometime.

Training Log: Entry 766

ME upper

Floor press
Barx5
95x5
135x3
185x3
225x1
295x2
275x3
225x7

Notes: Dropped the weight on my face on the 275 going for a 4th rep. THe set-up on base is poor for floor presses, as the powerrack is elevated off the ground and we have octagonal plates, which means that if I fail, the bar will still crush me, as opposed to a decent set-up. I'm gonna phase this out for 2-board press in the rack.

Incline DB press w/50
10,8,6

Notes: Here's what I've noticed. When I was doing heavy incline pressing, my ME was improving greatly. When I switched to lighter overhead work, I've become weaker. Part of this may be because I've been running and eating less, but I think that I need to go back to the inclines. If I can't add reps, I'm gonna add sets instead. I'm not getting much out of this stuff, so I might just do front raises instead to work on hypertrophy and endurance.

DB rows of 120
15,10,8,6,5

Notes: Finally some progress. My back is the only thing that's going good on my upperbody work.

Tricep rope pushdowns superset w/facepulls
40x25/20
35x25/17
30x25/15




Ran 1.5 miles
12:47

19 second improvement. Did this after 1 hour of basetball, and while listening to music, so lots of factors playing against me. At this rate, I MIGHT have a crack at a sub-12 time for my PFT.

Training Log: Entry 765

Ran again on Sunday

1.5 miles - 13:06

53 second improvement

For Tuesday

DE lower

Speed box squats of 195+lights, minus 2 risers
10x2

Notes: First 5 sets had rocky second reps in terms of speed, but after that I nailed it.  Working on keeping the arch as I get lower.

Squats of 375
5,3,3

Notes: 95 degrees, first real day of summer.  Sweat was making the bar slip a little. 

SSB walking lunges of 135
1x16

Notes: Did a much better job of keeping the left knee from tracking inward. 

Light band pull throughs
15,15,10

Ab pulldowns w/average
3x25

Hise shrugs of 375
1x15

Training Log: Entry 764

RE upper

DB press of 110
12,8,4,4

Notes: Woulda had 5 on the third set, but some idiot decided to do some bizzare form of toe touches literally inches away from my face from behind my head, and it fucked with my concentration.  I miss my home gym.

Dips w/45lbs
7,6,4
BWx6

Notes: This was a real eye opener.  Aside from the fact that I'm all fast twitch, this means for 1 that the 285 on board press I was doing was insane and it also means that RE work is just killing my heavy tricep training, which most likely explains my difficulty with lockout recently.  My work capacity is crap on my triceps.  I'm gonna do 2 things to fix this.  1: My RE work is either going to be CGBP or 2-board press.  2: I'm moving my heavy tricep training to my ME day and doing my heavy shoulder work on this day.  I'm hoping this will help improve my work capacity and make my triceps stronger.  However, I'll need to make sure not to neglect my chest and strength off the chest during this time.  I might have to re-include incline bench, or just throw in some pec dec work (laugh it up).

Cluster pull-ups(Wide, normal, nuetral, chin)
5,5,5,5
5,5,5,5
4,4,4,4

Lat pulldown
160x5
140x5
120x5
100x5
95x5

Notes: I think I'm done with the cluster work.  It'd prolly be more effective if I was lighter (or stronger).  It was a fun experiment, but I think I'll stick with the pulldowns for the sake of volume.

Band flyes w/mini
3x20

Notes: Rotated my hands in so that it mimics hand placement during benching.  Might have better carryover to shoulder stability.

Hammer curls of 35 superset w/light band pull-aparts
10/12, 8/10, 7/8

Notes: Dead here.  I need to get back on the creatine.

Training Log: Entry 763

ME lower

High box squats
Barx5
135x3
225x2
275x1
315x1
365x1
405x1
455x1
500x1

Notes: No more lowerbody work after alert.  I always have bad days.  Weight felt like a million pounds.  My torso strength sucks, and I need to quit neglecting my abs at the end of my training.

Light band pull throughs
15,13,10

Average band pulldown
3x20

 

Ran 1.5 miles
13:59

Prepping for my PFT, about 5-6 weeks out.  Hope to shave about 2 minutes off in that time.

Training Log: Entry 762

ME upper

Weighted dips
BWx3
45x3
65x1
90x1
135x1
160x3 (PR by default)
160x2
135x3

Notes: Played 1 hour of basketball and half hour of dodgeball beforehand (yay AF PT), so was very warmed up already.  New weight, so PR by default as long as it's not a single.  Second set I completely misgrooved the second rep and had a 7 second rep, trying to get an extra half inch to lockout.  Decided not to go for a third as a result.  Just glad I didn't fail.

Bradford press of 95
8,7,5,5

Notes: Numbers represent reps per side (so 8 would be 16 total reps).  Shoulder flexibility sucks.  Scrapped the tar out of my neck.  Better warm-up next time.  Throwing in one more set to fix my shoulder fatigue issue.

DB rows of 115
15,13,10,9,8

Notes: Just looked at my last day training this and realized this was an insane progression.  Added 10 reps from my previous workout as opposed to my usual 3-4 increase.  The benefit of not reviewing my workout beforehand I suppose.

Rope pushdown paired w/rope face pull
35x25/20
30x25/17
25x25/15

Notes: Was going for 100 total reps on the push-downs, but after 3 hours of training I decided to hang it up.

Training Log: Entry 761

DE lower

Speed box squats of 195+light bands, -1 riser
10x2

Notes: Speed and flexibility were both in top form.  I like this approach on the 3 week wave. 

Squats of 365
3x5

Notes: Better work with the belt.  Was leaning to the right at the end, need to watch out for this.  Weight felt incredibly light, and depth was low.

SSB walking lunges of 135
1x14

Notes: Look forward, not at the destination.  I do these out of my driveway and into the driveway across the street, and they don't line up correctly.  My left knee was tracking inward as a result, and it's starting to twinge a little.

Light band pullthroughs
13,7

Notes: Don't drink Crystal Light during workout.  Made me sick, had to cut it short.

Training Log: Entry 760

RE upper

DB press of 110
12,7,4,3

Notes: I've found this kind of wave to work for me. 3 sets first week, 4 sets second week, 3 sets third week, move up in weight. I actually didn't realize I hit a rep PR on the second set until I reviewed my log, so that's progress.

2-board press
3x285
2x285
3x275
5x225

Notes: I think I'm gonna switch back to weighted dips on this. Maybe stick with a 45lb plate and just do a million reps. I'm noticing in both my shoulders and triceps that I'm getting "fatigued" before I actually get weak. It's hard to describe, but it feels more like my muscles are exhausted while still having strength potential in them, and that I'm failing more as a result of poor conditoning than a lack of strength. I think getting a ton more volume in might be necessary. Speaking of volume, for some reason I did like an extra set of everything on this workout.

Pull-ups
Wide grip, normal grip, nuetral grip, chins
5,5,5,5
5,3,3,3
4,4,4,4

Pull down drop set
160x5
150x5
140X5
130x5

Notes: Tried something different on the last set of cluster pull-ups. Instead of sticking with one grip for multiple reps, I switched between grips on every rep and called that a set when I hit all 4. Seemed to work better. My lats are screaming a day after, so I suppose something worked.

Band flyes

Notes: I need to use lighter resistance. I was doing everything with my biceps. I might switch this out.

Band pull aparts superset w/curls of 35
17/8, 10/7, 10/6

Training Log: Entry 759

Haven't done a good job updating

Wednesday I worked on my conditioning.  My legs were still killing me, so I didn't wanna do ME lower.  Pushed my van for 8 lengths without any rest periods.  4 hands high, 4 hands low, last 2 lengths were very long.  Got a good sweat and got some blood flowing to my legs.  Helped me recover for Thursday's ME workout.

ME lower

Trap bar lifts
135x5
225x3
315x1
405x1
515x5 (15lb PR)
515x4
515x3

Notes: I need to weigh my trap bar sometime to see if it's really 45lbs, but either way this was a big PR.  I had more in me on the last set, but wanted to take it easy.  I get more air in my belly when I don't raise my arms above my head.  Used my really collars rather than the spring ones, helped keep the weight all in place.  Gonna add risers from here, and take risers away from my deadlift off of mats and see what happens.

SSB box squats of 305
4x3

Notes: Beltless here.  The weight feels really heavy, so I'm cutting down the reps and upping the sets.  Some falling forward, but I never dropped the weight.

Light band pullthroughs
3x12

Notes: Focused on keeping the arch, sticking my butt out, calling in the hamstrings, and punching my hips forward.  Shoulda gone for RDLs on here, but was running out of time (lifting on my lunch break).

Training Log: Entry 758

ME upper

Floor press
Barx9
95x5
135x3
185x2
225x1
275x6
275x4
275x3

Notes: Didn't progress from my last time, but did a decent job generating strain. Pushed myself beyond my comfort zone pretty well. Tried out the wraps again and they really aren't doing much for me.

Strict press of 135
10,5

Strict press of 95
5

Notes: Time to bring out the bradford presses. I'm dying on these way early. My right shoulder seems to fatigue early in the sets. I'm gonna check my ego, lower the weight, and get in a ton of reps.

DB rows of 115
15,10,8,6,6

Notes: Highlight of the day, got some progress here. Increased the rest times a little to account for returning from training, but no back strain and great lat stretch on both sides.

Tricep pushdowns superset w/face pulls
15/15, 12/15, 10/15, 6


Notes: I've gotten off creatine on my deload, so it may explain a few things, but I think easing back into things is gonna be good for me in the long run. My elbows, back and hips all feel great.

Training Log: Entry 757

DE lower

Speed box squats of 185 against lights minus 2 risers
10x2

Notes: Flexibility is good, speed isn't.

Squats of 365
5,5,3

Notes: Had enough in me for 5, but taking it easy after my deload.

SSB walking lunges of 135
1x12

Notes: Knees are tracking inward.

Band pullthroughs w/light
12,11,8

Notes: Cut the workout 1 set shy, just to ease back.

Ab wheel
Standingx3
From kneesx35

 

Took a week off from training, very necessary.  Back hurt for 2-3 days, then felt a million times better.  Very energized.  Stop waking up exhausted.

Training Log: Entry 756

RE lower

DB presses of 110
12,6,4

Notes: Need to warm-up better next time.  Maybe some push-ups or something.

2-board press of 275
4,3,2

Notes: Had a great set-up on the first set, and managed to keep it through out.  Stayed very tight. 

Pull-up cluster sets of Wide, normal, nuetral and chins
9,3,3,3
4,4,4,4
3,4,4,4

Lat pulldown drop sets of 5
140,130,120,110

Notes: Worked in with someone on the pull-ups, so rest times were longer.  No issues though, was a good guy.

Band flyes w/light
11,11,11,9

Notes: Can't seem to get the 4th set on these.  May just cut it to 3.

Band pull aparts w/light
20,20,15

Notes: Finally focuses on the rear delts here, and really felt the exercise in my upperback instead of triceps.

Training Log: Entry 755

ME lower

Deadlifts off of mats, 2" from knee

135x5
225x5
275x3
315x1
365x1
405x1
455x1
455x5
455x5
455x4

Notes: Focused on keeping the shoulders behind the bar.  Found this really recruited the PC.  First time pulling heavy in a long time.  Injury was over a year ago, starting to just man up. 

Tried for some SSB squats, and my form fell apart.  Time for a deload.

Band side bends w/light
1x20

Training Log: Entry 754

ME upper

Pin press from chest
Barx5
95x5
135x3
185x3
225x1
295x3
295x2
275x3

Notes: Used my new straps, didn't really notice a difference.  My wrists are actually pretty inflexible anyway, so that might be the contributing factor.  Hips were really sore after the pressing.  Need to stop lifting after work.

Strict press of 135
10,6,5

Notes: Was feeling sick on the set of 10.  Probably didn't eat enough.

DB rows of 115
15,10

Notes: Back had a spasm on the second set, so I cut the rest of the work out.  Felt like my muscles unlocked then relocked very rapidly.  It's been one day, and I'm not feeling any pain, so that's good.  Still very sore in the lats, so I got some decent work in.

Rope pushdowns/face pulls
3 sets

Training Log: Entry 753

DE lower

Speed box squats of 185+light bands w/15 tiles
10x2

Notes: I'm keeping the weight and band tension the same, and just lowering the box.  Last week as 16 tiles.  Slightly below parallel here.  Gonna go 3 week waves, then increase the weight and maybe lower the box still.

Squats of 355
3x5

Notes: Depth was awesome, no pain in my hips.  The box squatting is really helping flexibility.  I have no speed coming out of these, most likely as a result of the box squatting.

SSB walking lunges w/115
1x20

Notes: Reads as 20 steps per leg, rather than total. I like keeping this as one set and just increasing the reps.  Lunges kill my recovery.

Light band pullthroughs
12,12,10

Notes: Focused on keeping legs straight and hammering my hamstrings.

Ab wheel from knees
1x45

Training Log: Entry 752

RE upper

DB press of 105
12,9,5

Notes: Might've had more in me on that second set, but wanted to be a little conservative.  Great progress compared to last week. 

2-board press of 265
3,3,3
225x4

Notes: Faltering a little here.  Problem with RE is that it makes it hard to recover for the supplemental work.  Might just go for close grip bench, or maybe break out the straps I bought recently.

Pull-ups (wide grip, normal grip, nuetral grip, chin)
8,3,3,3
5,3,3,3
3,3,3,3

Lat pulldowns drop set
140x5
130x5
120x5
110x5

Notes: Got this idea from a t-nation article.  10 seconds of rest in between various grips, 1 minute rests between sets.  Throwing in the lat pulldowns just to keep volume in my upperback.

Band flyes w/average
5,5,4

Notes: Left the light at home so went with the average.

DBPCs w/25
2x13

Curl circuit.

Training Log: Entry 751

ME lower

Box squats
Barx10
135x5
225x3
275x1
315x1
365x1
405x1
485x1 (20lb PR)
485x1
435x1

Notes: Wanted to try for 500 today, but I'll take a 20lb PR.  Found I can actually hold the bar even lower on my back, but it caues some pain in my hips, so I'm sticking with slightly higher bar placement.  I think I may rotate in some high box work just to get by body used to 500+.  I lost a lot of energy on the set-up for the 435, was planning to hit multiple reps there.

SSB box squats of 295
3x5

Notes: Love this movement.  Focused on keeping upright the entire time.  Have forgot to log that I'm doing all these without a belt to work on my core.

RDLs of 225
12,11,10,5

Notes: Weight pulls a lot on my shoulders, hard to keep the sets going.  Focusing on sticking my butt out, and really frying my hamstrings.  Played around with shoulders in front of vs. behind the bar, and behind definitely allows a better arch and more mechanical advantage.

Band side bends w/light
1x15

Training Log: Entry 750

ME upper

Weighted dips
BWx5
25x3
45x3
90x1
135x1
190x1 (5lb PR)
135x3
135x3

Notes: Intended to do pin presses today.  I was waiting at the rack for someone to finish upright rows with bench literally in my fucking hands when someone comes up to the guy and is like "Hey, are you done?" "Yeah, go ahead dude".  He immediately strips the weight and starts setting up.  I look with my jaw on the floor and say "What the fuck have I been waiting here for?"  Douchebag just ignored me.  Rather than throw a 45lb plate at his head, I used the anger to hit a PR on the dip, hence the fast warm-up.  I went up like a rocket out of the hole, and my heart was beating so hard in my chest from the psyche-up that I had to stop and cooldown.  I tried unsuccessfully for a second rep.  Stayed halfway from lockout for a few seconds and had to bail.

Strict press of 135
9,7,4

Notes: I die on the last set of these everytime.  I wonder if I need to either increase rest times, or just go balls out.  That being said, I stopped the first set a few shy of failure, whereas on the second I went pretty close, and the third sucked, so perhaps I should look into that.

DB rows of 105
15,15,15,11,8

Notes: Great lat activation on the right, not so hot on the left.  I noticed that on the right, I gripped the hell out of the bell and it gave me better lat work.  I should keep this up.  I'm going to increase the weight next time, as these high reps are killing me.

Tricep pushdown superset with face pulls

3 sets.

Training Log: Entry 749

DE lower

Speed box squats to parallel of 185+lights
2x10

Notes: This was a breath of fresh air.  45 second rest periods.  My speed was actually very fast off of the box, with little lag, and powered through the rest of the movement.  I actually think my RE work reinforced good form and I learned how to push my knees out and recruit my glutes into the movement to get off the box, which helped with my speed work.  I think I'm going to keep the weight the same, and keep dropping the height of the box, to work on hip flexor flexibility.  Not using a belt on speed work.

Squats of 345
3x5

Notes: Hips are a lot more flexibile from the box work.  Sunk deep into the hole without having to relax my back/hamstrings.  Need to keep my belt 1 notch tighter because of weight loss, but once I did I had no back rounding issues.  Will focus on keeping the arch when I go beltless on the SSB squats and the speed work.

SSB lunges of 115
1x15

Notes: The SSB is an awesome piece of equipment for lunges.  Kept the weight where I wanted, and didn't have to focus on my shoulders feeling like they were ripping out of the socket.  Kept the volume low on these, but want to throw in more sets as I go.  Really felt my glutes activate here.

Band pull throughs w/light
3x10

Notes: Focused on keeping legs straight to recruit the hamstrings more.  Gonna go with light work on this day and heavy on the ME day, due to the differences in training volume.

Ab wheel from knees
1x40

Training Log: Entry 748

Got 2 entries. 

ME lower

Elevated trap bar lifts with 3 risers
135x5
225x5
315x1
405x1
500x3
500x3
500x2

Notes: Had to rush the warm-up, was lifting on my lunch break.  Another PR in terms of height.  Pulled a muscle in my neck.

SSB box squats to parallel of 285
3x5

Notes: This was all I had in me after pulling the muscle in my neck.  Focused on pushing out the knees, and the following day my glutes were killed.

 

 

RE upper

DB press of 105
15,7,3,4

Notes: Did grip training before this, and think it took away a lot.  Need a longer rest time next time.

2-board press
255x3
265x3x3

Notes: Wasn't doing so hot in the higher rep ranges, so I kicked up the weight on this one.  Felt real tight.  Wearing a tank top helps me stick to the bench.

Lat pulldown
200*x10
200x10
180x10
160x10
drop set

Notes: Tried pulling down to my chest rather than to my chin.  Don't really have the shoulder flexibility.  Maybe need to address that.

Light band flyes
4x10

DBPCs of 20 superset w/neck
2x17

Curl circuit

 

Work is killing my training.  Will be working 13 days in a row with no breaks.  I'm losing weight.  Went down a notch on my lifting belt.

Training Log: Entry 747

Weighted dips
BWx5
25x3
45x3
65x2
90x1
135x1
155x2
155x3
155x3

Notes: Going to use this weight for my higher rep work for now.

Incline press of 235
5,4,2

Incline press of 135
8

DB rows of 105
15,15,15,8,8

Notes: Wasn't getting good lat activation today.

Training Log: Entry 746

Haven't been logging my training, mainly because it's been depressing.

I ran for half an hour, then walked for half an hour on Sunday. 

Tuesday RE lower
 
Squats of 335
12,10

Notes: Even with long rests and fewer reps, felt sick and exhausted after the set.  I think I've fried my body here.  I'm going to be going back to DE, and just putting in a ton of supplemental and assistance work to keep building up muscle and work capacity.

Training Log: Entry 745

RE upper

DB press of 105
15,7,5

Notes: Forgot what weight I was on, accidental increase.  Oh well, worked out.

Board press of 255
5,3,3,3

Lat pulldowns
200x10
190*x10
190x10
180x10
Drop set of 140, 100, 60

Light band flyes
10,10,10,8

RDPCs of 20
15,12,10

DB curls/hammer curls of 30
Notes: Just did a circuit, alternating between the two and throwing in band work, no resting.

 

I did some RE lower work yesterday, but was still feelling sick.  Just 2 sets of 335.

Training Log: Entry 744

ME upper

Floor press
Barx5
95x5
135x3
185x3
225x1
275x6
275x4
275x4

Notes: Warm-up was fast, lifting during my lunch break.  I'm finding that the floor press keeps a constant tension on my chest.  It's training me to keep tight during the entire lift, very valuable.  May have had a few more in me, but it's been a while since I've done the movement.  I think this, paired with pin presses and dips, will really result in some great strength.

Incline press
235x4
235x2
235x2
135x10

Notes: Was rushing, and lost a lot of strength as a result.  Lockout felt like it was a million miles away.  I may stick with this for 1 more week, and if I have the same issues, I'm changing the movement.

DB rows of 105
15,15,10,8,8

Notes: Manned up and killed the reps.  Was sucking wind and sweating, but I got a great stretch in my lats.  Thining of pulling with my serratus is really key, as is having a "delay" between when I start the pull and when the weight moves.

Pulldowns superset with face pulls

Notes: No idea what the weights were, just went for a pump.

Training Log: Entry 743

ME lower

Box squats slightly below parallel
Barx10
135x5
185x3
225x3
275x2
315x2
365x1
405x1
455x2
425x2
405x2

Notes: Was originally going for a triple at 435, but was feeling strong today and went up to 455.  The slight change in depth is altering form a little, and I see to be leaning forward.  Held the bar very low on my traps, may have had some impact.

SSB box squats of 265
3x5

Notes: Same depth as the other box squats.  Kept back very upright and focused on pushing out with knees to go up.  Felt very clean, with minimal forward lean.

RDLs of 225
10,8,8,8

Notes: Focus on pressing my butt out and keeping my arch.  Hamstrings and lowerback very sore afterwards.

Training Log: Entry 743

RE upper

DB press of 100
15,9,6

Notes: Misgroved on the last set, so I lost some reps. Otherwise, the weight felt light.

2 Board press of 255
5,5,3

Notes: Forgot to mention that my grip is narrower than my normal bench grip on these. Prolly had more, but my pause wasn't happening as well as I wanted, so I terminated it.

Lat pulldowns
200x10
180x10
160*x10
160x10
Drop set of 140,100, and 60

Notes: Think I should prolly just move on from this for now. Maybe some sort of pull-up, or chin.

Band flyes w/light
12,12,10,8

Notes: No progress here. Gonna cut the first sets down.

DBPCs of 20 superset w/neck harness

Jettison curls w/80+mini
6,3,3

Notes: Got this from here
http://www.tmuscle.com/free_online_article/sports_body_training_performance/best_of_biceps

Gonna use a mini per hand next time, as the one band was really screwy. Need less bar weight too.

Training Log: Entry 742

RE lower

Squats of 335
12,6,6

Notes: Increased rest times to 1.5 minutes, and decided to trim down the reps on the front set and make it up on the back sets.  In total, I'm only losing 1 rep here, and gaining great recovery.  I didn't black out after the squats.  As a side note, my flexibility was incredible today, and I hit depth without having to relax my arch.  I think the slightly lower box squats are being a big help.

Light band pull throughs
10,5

Notes: First time hitting ANY assistance work in a while, so need to relearn how to do this.  Have to either rest more, or do abs first.  In either case though, this is progress.  I'm also thinking of throwing in some SSB lunges.

Hise shrugs of 335
2x15

Notes: Need to get back to training abs on this day.

Training Log: Entry 741

ME upper

Dips
BodyweightX5
25x3
45x3
65x2
90x1
135x1
180x1 (+10 Massive PR)
180x1
180x1

Notes: This was much easier than I anticipated.  I have great strength out of the hole, but lockout was a struggle for every rep.  I've been focusing a lot on strength off the chest, and it's showing.  May need to hit up some board presses for ME work.  I dunno if I can go any heavier than this for a while.  4 plates is a lot between the legs.

Incline press of 225
3x5

Notes: Hit the uprights on reps 4 and 5 of the final set, and still managed just fine.  Gonna stick with this and see how far I can go.

DB rows of 105
15,11,9,7,7

Notes: Form was great here, was really getting a good stretch.  This still gasses me.

Superset of pulldowns w/face pulls
15/15, 13/12, 10/10, 10

Everytime I run Westside I get better and better results.  I'm learning more and more about what my body responds to.  Heavy triples and fours seem to lead to better strength on singles than simply training constant singles.

Training Log: Entry 740

ME lower

Elevated trap bar lifts w/1 riser
135x5
225x3
275x3
315x1
365x1
405x1
500x3
500x3
500x2

Notes: Might just keep adding risers and keep the weight the same, similar to rack progressions ala Paul Anderson.  This was a bit of a struggle, but it was my second week in a row pulling off the floor, so I'm due to switch out.  Need to focus on punching the hips.

SSB box squats of 245
5,5,6

Notes: Minorly below parallel or IPF legal on the box.  Focusing on squeezing the knees out and using the glutes, along with sitting back and recruiting the hamstrings.

RDLs of 225
10,7,7,7

Notes: I attempted ME day yesterday, worked up to a 405 box squat, and my hamstring was killing me.  My hamstrings are weak and inflexible, and I'm going to continiously beat them until they learn their lesson.  I'm gonna stick with this weight and do a ton of reps to get more volume in.

Ab wheel
3x14

Training Log: Entry 739

RE upper

DB press of 100
15,8,6

Notes: Went back to the DBs.  Gonna maybe go with 2-3 weeks at the same weight, then move up.  Going to make 15 the new stopping point instead of 20.

2-board press of 245
5,4,4

Notes: Used some tips from the Dave Tate video. Mainly pausing before starting the decent of the press and driving with my heels, along with practicing elbow flare.  Lockout was soft on the 5th rep attempt of the second set, so I'm not counting it.  Might stick with the weight for 1 more week here.

Lat pulldowns
2x10x180
1x7x160*
1x10x160
1x10x140

Notes: I need to pull with my elbows more in my later sets.  The connective tissue in my left elbow is killing me.

Band flyes w/light band
12,12,10,8

Notes: Using a light instead of minis really changes the dynamics here for the better.  Great movement.

DBPCs
10x30lbs
2x10x20

Notes: Shrug the weight back, then contract the rear delt to move the weight.  Found myself using my anterior delts instead.  When I figured out the form, the movement really blasted my back.

Drop set of curls, 5 reps each
110,80,50

Notes: I hate these so much.  I need to find something else to do.  Maybe cable curls, or thick bars, or something interesting.

Neck harness work

Training Log: Entry 738

RE lower

Squats of 315
15,9,7

Notes: I need to change this.  The weight is getting too heavy, and the workout too taxing.  After the third set, I went inside the house (side note: Finally rebuilt my powercage, so I'm lifting at home again) and laid on the couch for half an hour, slipping in and out of consciousness.  Breathing was erratic, heart beating out of the chest, and felt like I was going to vomit.  That in and of itself is not bad, but it prevents me from doing any sort of follow-up work.

I've come up with a few possible solutions, of which I'll decide on which is going to be the most advantageous.

1: Change the movement.  Something like SSB squats or trap bar lifts.  I'd either use less weight with the SSB or not have to support the weight on my body with the trap bar, both of which would reduce the issue of being grossly fatigued after my 3 sets.  The change in movement would also help develop any sort of lagging muscles.  The con here is I'd be losing out greatly on specificity, which was one of the big factors involved in my reason for choosing RE in the first place.  I may find myself losing squats again because of a lack of form.

2: Get rid of RE, and go back to DE.  DE definitely doesn't kill my cardio, and I could improve my speed out of the hole.  I'm finding myself grinding a bit here, and maybe speed work would help my sticking point.  The time away from heavy squatting may be good for my body as well.  If I make squats a supplemental movement, I won't lose out on the specificity aspect either.  Only con I can see here is a lack of developing the supporting musculature that I get with RE, but that could be fixed with more assistance work, which I could do with the left over work capacity from DE work.

3: Reduce the amount of sets on the RE day.  I'm presently doing 3 sets, and after the 3rd set, I'm dead to the world.  I didn't even have the energy to do hise shrugs after the 3rd set today.  If I cut it down to 2 sets, or even 1 set ala 20 rep squats, I may find myself with more energy to complete the rest of my workout. I could also potentially use more weight as I wouldn't have to "save" anything in the tank for later sets.  However, that could come back to bite me, and I may find myself in the same situation I'm currently in, now just getting taxed after 2 or 1 sets instead of 3.  I may also lose something in the translation by getting less volume in with my RE work.

 

I'm going to have to think this one through pretty well.  All 3 options have some great pros and cons to them, but in either case, I really can't go on with my current COA.  If anyone has any input, through it my way.  There's no stupid ideas, I'm just spit balling here.

Training Log: Entry 737

ME upper

Pin press off chest
Barx10
95x3
135x3
185x3
225x1
295x3 (New PR)
275x5
275x5

Notes: Was employing some tips I picked up from Dave Tate's bench cure video, specifically driving my traps into the bench by pushing my heels towards the floor even with my toes planted. Really helped me feel tight. Also focused on keeping my elbows and shoulders in line with the bar. Lost the groove towards the end of the sets, but kept very strong at the start. Weight felt pretty light. The pin presses off the chest are really increasing my confidence with a pause.

Wide grip Incline press of 225
5,4,3,2

DB rows of 105
15,10,8,6,6

Notes: These really gassed me. Something about being horizontal kills my ability to get any air.

Tricep rope pulls
25,20,20

Notes: Subluxed my elbow I think. Don't know what's going on here.

Kelso cable shrugs
2x14

Training Log: Entry 736

ME lower

Trap bar lifts
135x3
225x3
315x3
425x1
500x4
500x3
500x2

http://www.youtube.com/watch?v=1EO3oawZQPU

Notes: Mighta had a 5th in me, but didn't want my form to deviate too much.  Feeling more of a pull on my right shoulder blade, should monitor for that.  Punch the hips forward, it kills the ROM.

Elevated trap bar lifts of 315
3x4

Notes: Used 3 extra risers for reference.  Really killed my legs.

SLDLS of 315
3x5

Notes: Used the wrong bar, but I still need to clean my deadlifting bar down before I pick it up.  This one was a little thicker around the middle, kinda like me.  I've found that if I keep my shoulders behind the bar, I put way less stress on my back.

Ab wheel from knees
3x12

Training Log: Entry 735

RE upper

Wide grip bench press against mini bands of 185
12,6,5

Notes: Gonna ride this for a 3 week wave or so.  Really blew away my chest.  Had to be touch and go.

2-board press of 235
3x5

Notes: Felt light until the last rep on every set.

Lat pulldowns
180x10
160*x10
160x10
140x10
120x10

Notes: The connective tissues in my arms are what seem to be exhausting here.  May need to look into some sorta supplementation.

Miniband lateral raises
4x15

DBPCs of 25
2x10

EZ bar curl drop sets, 7 reps
100,70,50

Neck harness

Training Log: Entry 734

RE lower

Squats of 315
15,7,7

Notes: Man, this killed me today.  I was dry heaving after laying on my back in the squat rack for 5+ minutes.  I think the intensity may be a little too high.  Dunno if I'm gonna stick with this, or maybe switch to some trap bar lifts for a little break.

45 degree hyperextensions w/average band
10,9,7

Hise shrugs of 315
20,12

Training Log: Entry 733

ME upper

Weighted dips
BWx3
25x3
45x3
65x2
90x1
135x6 (New PR)
135x4
135x3

Notes: Rested 5 seconds between reps 4-5 and 5-6 on the dips, and some weight swinging, but got a great strain in.  I'm an idiot for doing this when I still had tendonitis, but my plan to do some pin presses was interrupted by some Cultfitter using up every rack in the gym.

Wide grip incline press of 225
5,3,3,3

Notes: Dips took a lot out of me, so I did more sets to get my volume in.

Low pulley v-handle row
3x10 of 160
1x10 of 140*
1x10 of 140

Notes: Gotta swap this out, I'm not getting anthing out of it.

Training Log: Entry 732

2 updates. I haven't felt like updating recently, which I think is part of my overtraining.

RE upper

DB press w/95
19,6,5

2-board press of 225
3x5

Miniband lateral raises
2x15, 2x13

Lat pulldowns
2x10x160*
160x10
140x10
120x10

DBPCs of 20
2x15

EZ bar curls drop sets
100,80,50




ME upper

Squats of 315
2x10

Rack pulls of 315
7,3,3

45 degree hyperextensions w/average band
10,8,6

Saxon side bends w/30
4,3


I have some theories I came up with on what's going on.

Cause of overtraining:
Hitting a weight PR on two movements within the same week
Increased conditioning
Decreased food intake
Irregular sleep schedule



Potential solutions:
Deload
Decreased training frequency
Increased food intake
Regular sleep



Preventative measures:
Only 1 weight PR per week at most





Training Notes:
Frequent singles are unnecessary for progress. 3-5x3-5 generates great progress and volume with low frequency for failure.

Training Log: Entry 731

RE lower

Squats of 315
15,7,5

Notes: I'm overtrained.  The weight felt like a million pounds, and my cardio died.  I think the sunburn might've sapped some energy out, and I haven't been getting lunch at work, so I'm losing weight.  I'm trying to eat anything not nailed down.  Might need to deload.

Ab wheel
3x11

Notes: Tendonitis in my elbows kicked in here.  Maybe I should get some fish oil.

Training Log: Entry 730

Conditioning

4 down and backs with the van (4 hands high, 4 hands low) for the longer course.  I was dying on the last of the 4.  Got a good sweat going, and killed my cardio.

Training Log: Entry 729

Got 2 updates here

ME lower

Box squats
Barx10
135x3
185x3
225x1
275x1
315x1
365x1
405x1
465x1 (New PR)
465x1

Notes: Came into this beat up. Left knee ached a little. I'm having a ton of difficulty unracking the weight, which I attribute to a lack of torso strength. I've been slacking on my ab work, and it's starting to show. I actually tweaked my back unracking the bar for the second set of 465, which is why I cut the workout short. That being said, it's a PR, and 3 days later, I'm feeling fine, so I should be able to keep going strong.

45 degree hyperextensions
1x26

Notes: Just did this to get some blood flowing to the area and stretch out.

 

 

ME upper

Weighted dips
Bodyweightx5
25x3
45x3
65x2
95x1
135x1
160x1 (5lb PR)
170x1 (15lb PR)
135x1

Note: Massive f-in' PR here. I felt like I had even more in me, but the tedonitis in my elbow said to call it a day. I actually got stapled with the 135 after everything else. This is nuts. Really, I feel incredibly strong now. I'm healing from my injuries faster, and throwing up huge weights with no signs of slowing down. Think I'm starting to hit a good stride.

Incline bench of 225
5,4,4

Notes: Planned on doing flat bench here as an experiment, but after hitting the PR, I didn't wanna touch anything heavy, so I stuck with incline for another day. Felt strong with good form.

Rope pushdowns
13,11,11,8

Low pulley rows
3x10x160
2x10x140

Notes: Right around the time I was thinking of throwing these out, I had the best session of my life. Got great lat activation. Need to try to figure out what I was doing different. I think it was a mental image of pulling my middle back together for every rep.

Kelso shrugs of 70
2x14

Notes: Might increase the weight, or just get rid of these.

Training Log: Entry 728

RE upper

DB press w/95s
18,6,5

Notes: 2 total reps. Might be hitting the 3 week waves at this point, or maybe swap out the movement.

Dips w/110
3x3

Notes: Rested on the third set because of weight swing.  Really feeling the pain in my elbows here.  Might need to think of new movements, but I keep getting stronger here.

Lat pulldowns
160*x10
160*x10
140x10
140x10
100x13

Notes: Think I need to change these up.   Maybe some Pavel's ladders

Miniband lateral raises
15,13,10,10

DBPCs of 20
2x13

EZ bar drop set curls set of 7
90-70-50

Training Log: Entry 727

RE lower

Squats of 315
15,5,5

Notes: My hips and knees were beat up from PT yesterday (more on that later), so I upped the weight to knock some reps off.  This was insanely tough, but depth was great.  Knees didn't bow in once.

Hise shrugs of 315
2x15

45 degree hyperextensions w/light band
10,8,7

Will hit the ab wheel later

Yesterday, played football for PT.  Two hand touch sadly, but I still got a great workout.  Used my size to bully people, and just blocked and rushed the QB all day.  Caught 1 out of 1 passes, which is an all time high for me.

Training Log: Entry 726

ME upper

Bench press against mini bands
Barx10
95x3
135x3
185x3
225x2
245x1
255x2
255x2

Notes:Set pins right at chest height, so the bar would rest and then be pressed. Doubles was all I could get with the bands, the more my reps slowed down, the harder things become. This really blew away my chest, and I can see why people don't bench often with bands, my elbows were screaming.

Incline press of 205
6,6,4

Notes: Heavier weight always better.

Rope pulldowns
4x10

Low pulley v-handle rows
160x10
140x3x10
100x10

Notes: Don't wear tank tops to the gym, especially on row days. Keep getting rashes.

Face pulls
2x12

Training Log: Entry 725

ME lower

Box squats against light bands
Barx5
135x3
185x3
225x3
275x2
315x1
365x1
405x3
425x2
405x1

Notes: Wondered what bands would do for ME work.  It was pretty intense, and forced me to keep pushing rather than allowing a pause or long grind.  I was wasting a lot of energy getting the damn bar out of the rack.  Last set was a result of a slow rep, it totally killed everything I had left.  Dunno if I'll go bandless next week or try for more with the bands.

Front squats of 265
2,3,3

Notes: Thing I sprained or tore a ligament in my hand on the first set.  Was using an olympic style grip then.  Switched to hands crossed on the second two sets for more stability and an easier lift.

Good mornings of 275
5,3,5

Notes: Hand was bothering me on the second set, so I aborted early.

Saxon side bends of 25
2x4 

Training Log: Entry 724

Conditioning

Pushed my van.  Double the distance of last time.  6 laps (3 hands high, 3 hands low) with a 1 minute rest after the first 4 laps.  This time really kicked my ass.  Was sucking wind pretty good, and calves were pretty burned up.

Training Log: Entry 723

RE upper

DB press w/95
18,6,5

Notes: Feeling kind of sick, so not sure if that took away from performance or not.  Dunno if I'm gonna keep moving or stick with the weight next time.

Dips w/95lbs
4,3,3

Notes: Felt really strong here.  Something worth noting is that after the DB press, when my pecs have a pump, I feel my stability in my shoulders on this movement, and more of a stretch reflex.

Side raises
25sx12
25sx10
Minis 2x10

Notes: DBs put too much strain on my elbows, minis worked much better.  Get a real full range of motion here.

Lat pulldowns
160*x10
160*x10
160x10
140x10
140x10

Notes: Used a station with a double pulley set-up.  Seemed to be more effective in getting my left lat recruited.  Might stick with it.

Kelso shrugs of 70
2x14

Notes: Still figuring it out as I go, but I think this is really helping me.  My wife noted on the most recent time she gave me a massage that she can't find my shoulder blades anymore because my upperback has too much muscle.  That's a good sign.

EZ bar curls
Drop sets
90-70-50x6

Notes: Figured I'd experiment with this and see what happens.  It at least keeps me from being bored.

Training Log: Entry 722

RE lower

Squats of 295
15,7,7

Notes: Don't do grip work before squatting.  I wasn't able to get my elbows as far back as I wanted, and as a result the bar was higher than I like. 

45 degree hyperextensions w/light band
8,7,6

Hise shrugs of 295
17,15

Notes: Didn't do my oblique work like I should.  Need to make this my linear ab work day rather than lateral.

Played 2 hours of soccer today for PT.  My wind was just fine, but my left knee felt like something slipped inside.  I need better shoes I think.  I also need more calories, I'm totally exhausted.

Training Log: Entry 721

ME upper

Weighted dips
BWx10
25x3
45x3
65x2
95x1
135x5 (New PR)
135x3
135x3

Notes: Had some weight swinging issues, but I got the strain that I needed.  My elbows feel great, and the stress fracture in my palm is holding out well.  Body feels fine after the conditioning, so it shouldn't have any negative impact on my training. 

Incline presses of 185
8,7,5

Low pulley V-bar rows of 140
4x10
Of 100
1x11

Notes: Find I can get better lat recruitment with a more nuetral grip compared to hands horizontal.  Grip the bar in the middle or low, not high.

Seated DBPCs w/10s
2x13

Notes: Shrug back, not up.

Training Log: Entry 720

Conditioning

Pushed my 07 Honda Odessy for 10 sprints (5 with hands high, 5 with hands low) from the start of my neighbors yard to the end of my own.  Don't know the measurement, but it looks to be about 20ish yards one way (I'll measure it one day).  Didn't run with the weight, just a steady pace.  Was feeling pretty gassed towards the end.

Funny part was someone pretty high in my chain was jogging by and tried to "help" me push the car.  When I explained that it was conditioning he said "What the hell kinda workout is this?" and left with a confused expression on his face.  I'll have to explain myself in the morning.

Also walked about 1.5 miles today.

Training Log: Entry 719

ME lower

Deficit deadlifts off of 25lb plates
135x10
185x3
225x3
275x1
315x1
365x1
405x1
475x1 (New PR)

Notes: Programming note, deadlifts will be pulled heavy from the floor every 6 weeks, not 4.  This was too close to last time, and my lowerback felt it.  405 was tough, I was seeing stars, and 475 was ugly.  I set up for a second set after the 475 for 405, and just from set-up felt pain in my lowerback, so I just called it. Back feels fine now, so no injury.

Front squats w/clean grip of 255
3x3

Notes: Belted up for the sake of my lowerback, but clean grip worked well.

Good mornings of 265
3x5
135x8

Notes: These kicked my ass.  Gym has turned up the heat, and I was sweating bullets.  Bring some water next time.

Ab wheel from knees
3x10

Training Log: Entry 718

RE upper

DB press of 90
20,5,5

Notes: Some lockout issues with the left elbow.  Need to warm-up better. 

Dips w/90
3x3

Notes: Little bit of weight swing, but strength is still good to go.

DB side raises w/25
15,12,10,8

Notes: Was a nice break.  Movement was very smooth, and focused on just the delts.

Lat pulldowns
160*x10
160x10
160x10
140x10
140x10

Notes: The * indicates someone leaving an extra plate on the cable stack before I noticed.  I might keep it up, just because it helps with my volume.  Straps are still useful.

Kelso shrugs of 70
15,13

Notes: I figured out the best way to do these is to lay flat on the bench and keep my feet as far away from the DBs as possible.

Ended up having to do some games of basketball and soccer as PT.  Gay.  Still had the wind to play amazingly, but my knees and back hurt.

Training Log: Entry 717

RE lower

Squats of 295
15,5,6

Notes: Just realized upon coming home that I didn't use the right weight.  That's annoying.  No wonder it felt so light.  It was only a 10lb increase instead of 20.  Next time.  That being said, depth was incredible, and felt very strong.  The deload helped a lot.  Form was incredible as well.

Hise shrugs of 295
20,12

45 degree hyperextensions with light band
8,6,5

Notes: Great way to increase intensity without putting a lot of strain on the lower back.

 

Will do some ab work later.