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.