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.