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.