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.