Training Log: Entry 931
SSB Squats of 410
3x5
Notes: Knees are definitely going too far in. My wide stance saves this from being an issue of injury, but still something to note. I'm riding this strength wave as long as it takes me, and then after that I'll need to address my form breakdown.
GHRs w/mini band
1x24
DB rows of 170
5,3,3
1x6
Pin press off chest of 255
3x5
Notes: First set was a disaster. Get those elbows in line with the shoulders and wrists, then blow out chest.
RCSU
3x22
Training Log: Entry 930
SSB of 405
3x5
Notes: Theory is correct, I peak every week. Today sucked, reps were cut short, and just had to gut it out. I'm going to keep this day as is until my body says no more, and then I'm going to make it mirror my heavy day, so that only my middle day is 3x5, making it serve as a volume day, while my light day officially becomes a deload day.
GHR w/miniband
1x23
Chins w/45lbs
7,6,6
w/10lbs
1x16
Pin press off chest of 250
3x5
Illegally wide grip bench press of 185
1x17
Notes: Breaking the law, breaking the law.
Roman chair sit-ups
22,21,21
Training Log: Entry 929
Safety Squat Bar of 410
5,3,3
http://www.youtube.com/watch?v=PMPjp4UZ9vU
Notes: Need to focus on pushing my knees out on the way up, but I still have so much in my tank. If my theory is right, my next workout should crush me.
GHR w/miniband
1x20
Notes: Need to keep my bands in warm storage. The sub zero temps are warping them.
DB rows of 165
3x5
1x8
Notes: Using too much momentum on my deadrows, which is torqing my shoulder. Corrected on the spot.
Pin press off chest of 255
5,3,3
Strict press of 135
1x14
Roman chair sit-ups
3x21
Training Log: Entry 928
SSB squat of 405
3x5
Notes: Crushed it. If my theory is right, 410 should feel like air, and 405 should kill me next week. My warm-up was shoveling ice for 3 hours, and then a tacobell break, so I was pretty broken and sick at this point too. Really inspires confidences.
GHR
1x40
Notes: Recovery after this is killing me. I know my goal was 50, but my workouts are getting longer and longer just having to rest after this. Might need to either grab a band or a plate.
Chins w/40lbs
3x7
w/10lbs
1x12
Pin press off chest of 250
3x5
Strict press of 135
1x12
Roman Chair Sit-ups
21,20,20
Explanation of current training plan
Periodization strategy
Week 1
Start with X weight. Train X for 3 sets x 5 reps
Next training day, use X+5lbs, train for 3x5
Next training day, use X+10, train for 5 reps, 3 reps, 3 reps
Week 2
Start with X+5. Train X+5 for 3x5
Next training day, use X+10, train for 3x5
Next training day, use X+15, train for 5,3,3
Continue indefinitely.
Benefits of periodization style
-Constant progression: Because of the employment of microcycles and “softening”, the trainee is in a constant state of “building up”. The trainee never stays at the same weight for multiple training sessions in a row, and there is no “grinding out reps”
-Constant success: Every training day is some sort of victory. On the first, you are making a weight that was once previously your “light weight”. On the middle day, you get a rep PR. On the heavy day, you get a weight PR. Good motivation.
-Built in deload: No monitoring necessary. Every week has a deload on the first day in terms of weight, and on the final day in terms of volume.
-Heavy weight prep work: Final day of training cycle prepares trainee for the heavier load on the middle day next week without forcing a trainee to grind out reps at a new weight. The reduced volume for the heavy day allows practice without burnout.
-Only 1 “hard” day: First day is light weight, final day is light volume, not mentally draining
Work capacity/hypertrophy sets
After final set of exercises, perform 1 set of maximal reps with around 40-60% of working weight. Trying for 10-30 reps, using 2 rest pause breaks. Do not utilize with squats. Use glute ham raise, trap bar lifts, or deadlifts (in that order) instead
Purpose
WC set will improve the lifters work capacity and maintain hypertrophy while allowing the lifter to increase volume and groove the movement into their CNS without heavy CNS taxing that would come from more heavier sets. Functions as a cooldown, and can still provide measurable strength increases.
Program
Squat
Bench
Chin
OR
Squat
Strict press
DB/Chest supported row
Or any combination, as long as there is 1 squat, 1 vertical press, 1 horizontal press, 1 vertical pull, 1 horizontal pull
In Practice
Lifter can employ the above mentioned periodization on the squat only and simply trade off each training day, progressing on the upperbody movements linearly at 3x5 while utilizing a work capacity set. The lifter can also pick 1 workout day and train it with the above mentioned periodization for every lift, and utilize the alternate exercise as a work capacity set in order to train all planes of movement.
Disadvantages
-Lack of deadlift: Could potentially be remedied by utilizing deadlifts as work capacity set post squats, or one heavy set of deadlifts. Be cautious with high rep deadlifts, but the lack of spinal loading and ability to rest between reps still makes it more ideal than high rep squats
-Potential muscular imbalance if sticking with only one set of movements: lifter must be aware of their weaknesses and train to benefit them, or take proactive measures to combat imbalances
Accessory movements
Work capacity sets will take care of the majority of muscles, but abs can be trained in addition to prehab stuff
Training Log: Entry 927
SSB Squats of 400
3x5
Notes: Once again, weight was incredibly heavy, but recovery time was fast. My theory is that I'm forcing my body into a constant peaking cycle with my current approach, and rather than it being a monthly approach done by weekly periodization, it is a weekly approach accomplished by daily periodization. Every training week I'm peaking on the third workout, which is my heaviest and my easiest, and from there my body crashes, which is why my "light" workout is such a killer. I have no issues with this, as it works great to my benefit, I'm just glad I have a theory.
GHR
1x37
DB rows of 165
5,5,3
1x7
Notes: Time to start slowing down on my progression here so I don't end up like I did at 175 the last time.
Pin press from chest of 245
3x5
Notes: Pec a little sore, but pressing did not aggrivate it. Didn't have my shoulders totally under my elbows and wrists last time, and focusing on it now.
Strict press of 125
1x17
Roman chair sit-ups
3x20
Training Log: Entry 926
SSB squat of 405
5,3,3
Notes: Once again, the heaviest day felt the lightest. I wish I could explain this, but I really can't.
GHR
1x35
Chins w/40lbs
7,6,6
w/5
1x17
Pin press off chest of 250
5,3,3
Notes: Much as I theorized, my chest is getting weak. Tweaked both of my pecs in my session today. I'm gonna bench every 2nd or 3rd workout for my work capacity set, and use a wide grip.
Bench of 185
1x14
Roman chair sit-ups
20,19,19
Notes: I'm really neglecting my neck and grip work. I need to bring my grippers to work so I can train at my desk, but neck is gonna need a more conscious effort. In a physique related note, what I previously thought to be visible ribs are actually visible serratus anterior. I've never had these before, but I wanted them ever since I was a kid. This is so weird.
Training Log: Entry 925
SSB squats of 400
3x5
GHR
1x33
DB rows of 165
5,3,3
1x6
Notes: Getting a brutal lower back pump between the squatting and the rows. If this keeps up, I may need to change up approach.
Pin press off chest of 245
3x5
Strict press of 125
1x16
Notes: Think I may do 2 sessions of strict press, 1 of bench, and trade off that way. I don't want to lose the movement pattern of the bench.
Roman chair sit-ups
3x19
Training Log: Entry 924
SSB Squats of 395
3x5
Notes: Another "heavy" light dead. Weight as intense, form sucked, depth suspect. Next time I train on my lunch break, I'm eating an extra 200 calories. This may just be a symptom of training after a weight PR, and something I need to adjust to.
GHR
1x31
Chins w/35lbs
3x7
w/5lbs
1x16
Pin press off chest of 240
3x5
Notes: Felt like I had a cold developing, so I cut out my work capacity set.
Roman Chair Sit-ups
19,18,18
Training Log: Entry 923
SSB Squats of 400
5,3,3
http://www.youtube.com/watch?v=xLbqxhvEb4Y
Notes: Felt like air. Depth is IPF legal, and form is where I want it. Unlike previous 400lb squats, this didn't destroy me, nor do I see this as "the end", but simply a day of training. I'm gonna keep with my periodization, despite the temptation to change programs and gain weight.
Dietary note: Had an extra 200 calories before training on my lunch break. Seemed to work well. I'm also making this a high carb day, because I'm starving, and feel like rewarding myself, haha.
GHR
1x30
DB rows of 160
3x5
1x8
Pin press off chest of 245
3x5
Notes: This is heavy enough to start my periodization. Will be doing 3 forward, 2 back from here.
Strict press of 125
1x12
Roman Chair sit-ups
3x18
Notes: Hung up on the plate for now. Was retarding my form.
Training Log: Entry 922
SSB of 395
3x5
Notes: Felt like air. When depth became suspect, I buried the last rep of the last set. Gonna smash 400lbs and keep sailing from there. Hopefully I'll grab 400x5 on video the first time, but if not, I'll nab it one of the times.
On a nutritional note, whenever I eat a big, greasy meal, my strength goes through the roof and my stamina dies. Happened last time with Red Lobster, and today with some chinese. I pulled my heaviest deadlift off of a triple stacker at BK. Next time I need to hit a massive PR, I'm gonna grease out.
GHR
1x27
Chins w/35lbs
7,6,6
w/5
1x16
Pin press off chest of 235
3x5
Notes: Got rid of the reverse bands for now. After finding out it was a technical issue rather than a muscular, I know I can press without them. I'll save them for when the movement gets more difficult. In terms of upper body pressing, I'm gonna train this movement everytime I train. Still undecided on if I want to do strict pressing everytime for my work capacity or switch between that and benching.
Strict press of 115
1x19
Roman chair sit-ups w/10lbs
2x11
Notes: Stamina died.
Training Log: Entry 921
SSB Squats of 390
3x5
Notes: Trained on my lunch break. My conditioning is great, as I could recover between sets real fast, but the weight felt heavy. Usually have a few extra meals in me when I train.
GHR
1x22
DB rows of 160
5,3,3
1x6
Strict press of 180
7,6,3
Notes: My upper body pressing is starting to suck. I will need to address this. I did my work capacity stuff, and then followed it up with a ton of bradford presses with the bar.
Roman chair sit-ups w/10lbs
3x10
Training Log: Entry 920
SSB Squats of 395
5,3,3
Notes: Used a mouth guard for the first time. Helps incredibly, can't believe I waited this long to try. Really able to generate tension and regulate my breathing. First set was touchy, but buried the last 2 sets. My stance is really getting narrow compared to how it used to be, but whatever helps me move more weight.
GHR
1x20
Chins w/30lbs
3x7
w/5
1x14
Reverse band pin presses off chest of 225 w/minis
3x5
Pause bench of 195
1x12
Notes: Settle on the reverse band pin press. Starting off the pins from the chest removes unracking from the equation, which will take strain off my shoulder. Pin presses have no eccentric, which will help with soreness. The reverse bands give a slight pop off the chest, which also work to save my shoulders. Additionally, this really helped me nail keeping my elbows in line with my wrists, something I've been neglecting in my benching. Took my grip in a hair, and used a suicide grip. Took a ton of pressure of the shoulder, and still hard as hell. I really wish I could work on overloading my pressing, but for now, correcting mistake is my best bet.
Romain chair sit-ups
3x17
Training Log: Entry 919
SSB Squats of 390
3x5
Notes: This was my lightest middle day in a long time. Normally this is the worst day in the program, but depth was awesome and I didn't have to grind. I felt like I lost my arch a touch on the last reps on some sets, but nothing dangerously so. I've also invested in a mouthguard, so I can clench my jaw without fucking up my teeth. I have one from when I boxed, but it's a double, and those are weird to bite down on.
GHR
1x17
Notes: Training this like all my other work capacity stuff now: rest pause.
DB rows of 155
3x5
1x8
Strict press of 180
7,5,4
of 115
1x18
Notes: Using a belt now to avoid the overarching I did last time. It's actually really helping my form: far more shoulder involvement, less back.
Roman chair sit-ups
17,16,16
Training Log: Entry 918
SSB Squat of 385
3x5
GHR
1x16
Notes: Finally nailed positioning. Real killer.
Chins w/25lbs
3x7
of bodyweight
1x20
Bench of 295
1x5
Notes: My left shoulder is fried. It's been bugging me for weeks, and after one set, I couldn't unrack the bar, no matter how little weight was on it. I'm going to attempt to change the programming on the lift next time, and if it still bugs me, I'm gonna have to ditch bench. I knew frequent, heavy benching was going to eventually be too much.
Roman Chair Sit-ups
3x16
Training Log: Entry 917
SSB Squats of 390
5,3,3
Notes: Head up + narrow stance = depth.
GHRs
Notes: Did a ton, but broke in order to find the perfect adjustment. Basically, I don't want to be too close to the support pad, but still need to figure out my foot pad.
DB rows of 155
5,5,3
1x6
Strict press of 180
7,4,4
of 115
1x16
Notes: Bending at the back too much. Need to be aware.
Roman chair sit-ups
17,15,15
Training Log: Entry 916
SSB squat of 385
3x5
GHR
1x13
Notes: Depth was suspect, but my abs are still sore from the roman chairs, making core tightness difficult. Still figuring out the GHRs, but they're killing me. Need to re-arrange the foot plate.
Chins w/20lbs
3x7
BW
1x19
Bench of 295
5,3,4*
of 185
1x21
Notes: As supsected, warming up made my shoulder feel great. Still pausing on the first and touch and go the rest. Rest pause on the third set for the 4th rep.
Roman chair sit-ups
3x15
Went on a 3 mile run yesterday.
Training Log: Entry 915
Went to Red Lobster for lunch and ate what boiled down to 1 gallon of grease and fat. Amazingly, my strength went through the roof, but it killed my endurance on other movements.
SSB squats of 380
3x5
GHR
1x11
Notes: Still figuring things out on the GHR in terms of foot pad placement, but this worked well enough to really kill my hammies.
DB rows of 150
3x5
1x8
Strict press of 175
7,7,4
of 115
1x10
Roman Chair sit-ups
15,15,8
Notes: Found a great new ab movement here.
Training Log: Entry 913
SSB squats of 385
5,3,3
Of 245
1x5
Notes: Weight felt light, depth was nuts. Lesson learned: the tigher the belt, the higher my depth. Wear it one less notch. Can't wait for my GHR to get here. I'm violating my own rules by chaning my routine while it still works, but I think building up some size and work capacity on my legs is going to help me break through my usual 400lb plat.
Chins w/15lbs
3x7
of BW
1x18
Bench press of 295
4,3,4*
of 185
1x20
Notes: Lesson learned, need to warm-up. These first sets keep getting more and more brutal on my shoulders and elbows, and today I paid the price with shakey form on my first set. Had the strength for 5, but just misgrooved like mad. Made up for it on the third set with a long rest before continuining.
Training Log: Entry 912
Another 3 mile run with my wife. Pacing is getting good, not even tired or winded by the end.
I've decided to pick up a GHR for the home gym. Found a cheapo one, but I've had the best luck with the cheapest equipment, minus my sled. Thinking I might use it for my work capacity work at the end of my squats.
Training Log: Entry 911
SSB Squats of 380
3x5
of 245
1x5
Notes: Need to work on depth. I'm getting the right amount of bend in the knee, but my hips need to drop further. Not a strength issue, just something I need to focus more on.
DB rows of 150
5,4,3
1x6
Strict press of 175
7,6,3
of 115
1x14
Notes: Focus more on set-up, you'll get more reps.
Went on a 3 mile run with the Mrs. yesterday. Broke in my Nike Frees. Really like them.
Training Log: Entry 910
SSB squat of 375
3x5
Notes: Been a while since I got to train so frequently. I was feeling pretty beat up, but gutted out the sets in record time because I was on my lunch break.
Chins w/10lbs
3x7
1x15@ bodyweight
Bench of 290
5,4,4
of 185
1x18
Notes: Misgrooved the second rep on the second set, otherwise woulda had an extra rep in me. Still happy with the progress, even if I'm going touch and go on most of the reps.
Training Log: Entry 909
SSB squats of 380
5,3,3
of 245
3
Notes: Didn't want to train today. Didn't get any sleep due to being called in late for work for an emergency (on a plus side, got to ride a helicopter), ending up staying up past 0100, head was killing me, was sweating buckets. As soon as I got under the weight, everything felt great. Smashed my sets, and buried the squats on depth. Felt a very minor twinge in my back on the cooldown set, so I cut it short. No pain presently, so things are fine.
DB rows of 145
3x5
1x10
Strict press of 170
7,7,5
of 95
21
Notes: Time to move up. Also, haven't been annotating, but I'm still doing ab work.
Ran a sub 12 1.5 mile yesterday. Not bad for taking a month off.
Training Log: Entry 905
SSB squat of 375
5,3,3
of 245
1x5
Notes: Starting to feel heavy, but form and depth are great. Losing weight has been great for my hip mobility.
Chins
3x7
Pull-ups
1x7
Notes: Back to bodyweight with a build up.
Bench press of 290
5,3,3
of 185
1x17
Notes: Was an idiot and did 285 for 2 reps before I realized the weight felt too light. Still killed it. I'm pausing on the first rep of every set, and doing touch and go for the rest, with pausing for the work capacity set.
Training Log: Entry 903
SSB squats of 365
3x5
of 245
1x5
Chins w/65
6,6,5
1xfailure at bodyweight
Notes: May need to cut down and increase the reps again. Form just falls apart at this weight for some reason.
Bench of 285
5,4,4
Notes: Poor set-up cut my reps short, gonna increase the weight next time regardless.
Training Log: Entry 899
Bodyweight: 188.0
1lb away from 20lbs lost. Went for a cheat meal at a chinese buffet for lunch to celebrate. Bad move, felt like crap. Can't handle this food anymore.
SSB squats of 360
3x5
of 245
1x5
Notes: Down one more notch on my weight belt. I have one more notch left before I'm out. Mobility is still great due to fat loss.
DB rows of 135
3x5
off floor
1x10
Strict press of 165
7,7,4
Light band pulldowns
3x15
Notes: Wrist folded on the last set, so I cut it short before I had a major sprain. Otherwise, felt great. Started throwing in some ab work during my rest periods.
Training Log: Entry 897
Heavybag, 2 minute rounds, 30 second rest
6 rounds 16oz gloves
3 rounds 8oz gloves
Notes: 30 second rounds are doing a lot better on taxing my conditioning. Wore my gel-wraps to help with the pain in my hands.
Ran for a little more than a half mile afterwards, just to keep in running shape.
Training Log: Entry 896
SSB squats of 365
5,3,3
of 245
5
Notes: Had more in me, but going with my strategy of staying low on volume for my PR. The SSB is pushed back pretty far, but I'm beyond caring. Low bar squat rules anyway.
Bench of 285
5,3,3
of 185
1x12
Notes: Lowered the pins, so the ROM is a little futher. Touch and go on the last rep, but I'm ok with that. I need to warm-up better.
Chins of 65
6,4,4
Cluster
Training Log: Entry 894
Bodyweight: 190.5
Goddamn this has got to stop. I'm doubling my protein for my morning meal, and will have to make a conscious effort to eat more. I've been cheating a ton on the diet, and I'm still losing weight too quickly. I wasn't expecting to hit this weight until November.
SSB squats of 360
3x5
245
1x5
Notes: As my bodyweight drops, my mobility improves. Very easy to hit depth now. My current programming is working great as well. Weight felt light.
DB rows of 130
3x5
off floor
1x10
Strict press of 155
3x7
of 95
1x9
Notes: Training the main sets as touch and go for the majority of the reps, while my work capacity sets have a pause.
Took some pics of me at 190 with a pump post workout. May upload them sometime. What's remarkable is my trap development despite no direct trap work.
Training Log: Entry 893
SSB squat of 355
3x5
of 245
1x5
Notes: Greatest set ever. I'm stacking the bar a bit lower on my back, and it allows me a much better arch and easier depth. It dawned on me that double bodyweight has moved from 400 to about 380 now, so it explains why the weight feels so heavy.
Chins w/60lbs
3x6
Cluster
Bench of 280
5,4,4
of 185
1x10
Notes: Need to drop the pins a level and put on the padding. I'm hiting pins before chest pretty often unless I really crank my arch. The ROM hasn't changed, it's just jarring on my joints.
Training Log: Entry 891
SSB squats of 360
4,4,3
Notes: Had my belt too tight on the first set. After that, everything was awesome.
DB rows of 125
3x5
from floor
1x10
Strict press
6x175
7x155
6x155
Notes: Gonna try a reset with higher reps and see where that takes me.
Got a physical today. Will get the results of my blood work in a week. BP was 127/67, and heart rate was 58, lowests I've EVER had it, to include when I was in high school, weighed 150lbs, ran 8-16 miles a day, wrestled, and never ate fast food. That's pretty awesome.
Training Log: Entry 890
Weighed in at 195 this morning. Met my goal.
PFT today
Waist: 33.5-20 points
1 minute push-ups: 67-10 points
1 minute of sit-ups: 57-9.5 points
1.5 mile run: 12:25-49.2 points
Total score: 88.7
Notes: 10 seconds shy of a 90. Run fell apart, next time I need to train the run in a fatigued state and on a track. Still a good showing.
Some photos of my progress
Training Log: Entry 889
SSB squats of 355
5,5,3,2
Notes: Back feels strong, but took it easy just to be cautious. Addressing the back rounding in the hole.
Bench of 280
5,3,3
of 135
30
Notes: Improving my arch so that I can still touch at the lower bodyweight. Still feel great, no signs of slowing down. Really excited about the 30 reps at 135.
Chins w/55lbs
6,5,5
Cluster
Training Log: Entry 888
SSB squats of 350
2x5
Notes: Tweaked my back going too low. Need to work on flexibility, but also might bring the box back for the sake of touch and go depth checking. Aside from injury, squats felt incredibly light, and my track record demonstrates injury as a result of light weights rather than heavy. It's 2 days later, and my back feels great.
Chins of 50
3x6
Cluster
Notes: Cut out the bench because of my back. Will hit it next workout.
1.5 mile
11:10
Notes: Peaking, but at least it's a decent time. Will test push-ups and sit-ups at a later date.
Training Log: Entry 887
SSB squats of 355
5,5,4
Notes: Down another notch on the weight belt. Didn't realize it on the first set, so things were rough.
DB rows of 115
3x5
off floor
1x10
Notes: Going to superset my pulling with my squats because I'm tired of my workouts taking forever.
Seated fat bar shoulder press off pins (14) of 95
3x5
1x12
Notes: Going to give this a go and see where it takes me.
Training Log: Entry 883
SSB squat of 350
3x5
of 245
1x5
Notes: First 2 reps harder than last 3 of every set. Odd. Working on making my feet even.
Bench of 275
5,4,3
of 135
1x24
Notes: Weight loss is finally starting to impair my lifting. My ROM has increased on the bench, as I have less gut. I'm hitting the safety pins on most reps unless I place JUST right on my sternum. I'll stick with this weight for 1 more training session and then I'm moving.
Chins w/50lbs
6,6,4
Cluster
Training Log: Entry 882
1.5 mile run
11:30
Notes: My GPP and conditioning always has the same result. After 3 training sessions of a new activity, I no longer get tired. It's true of fighting, and true with running. Felt great afterwards, and had no issues during the run. Managed to breathe through my nose for the first .55 miles before having to switch to breathing through the mouth.
Training Log: Entry 881
SSB squats of 345
3x5
of 245
1x5
Notes: Left foot is a few inches ahead of right. Need to fix this. Little rest between reps. Think the 3 steps forward, 2 steps back will work.
Strict press
failure
Notes: I've peaked on the movement. I'm going to make a thick bar and do those. Even my work capacity set sucked.
DB rows of 105
3x5
From floor
1x10
Notes: Doing rows while keeping weight in the air for my main sets, and off the floor for my work capacity. Should be a good change of pace.
Training Log: Entry 879
SSB squats of 350
3x5
Notes: Fixing my belt solved a lot of problems, and I'm rediscovering how to use the stretch reflex, so things are getting easy.
Bench of 275
5,3,3
Notes: I love how quickly this is progressing. I'm still cruising here, with no end in site. Dips had a major carryover here.
Chins w/50lbs
6,4,4
Chin cluters
Training Log: Entry 877
SSB squats of 345
3x5
of 245
1x5
Notes: Going to stick with 5lb increases, so that I'll make a total of 5lbs of total progress in 3 training sessions. Hamstrings still killing me. I've actually lost enough of my waist size to go down a notch on my weight belt, but pulling it too tight pulled my shoulder, impacting my strict press
Strict press of 200
4,4,2
Notes: If I continue having issues, I'll change the movement.
Pull-ups
10,8,6
Notes: Was going to do blast strap horizontal rows, but was having difficulty with the set-up.
Training Log: Entry 875
SSB squats of 335
3x5
of 245
1x6
Notes: I've come to terms with the fact that my body is just burnt out on the SSB box squats. Got under 365 today and it was like murder. I've switched the movement, and will be employing a 3 steps forward, 1 step back approach to my training. I'm going back to squatting everytime I train, but will progress 3 times before resetting the weight to what I was working with on the second training session when I start the cycle over again. I gotta come to terms with the fact I'm an intermediate lifter, and I can no longer just rely on linear progression for everything.
Bench of 270
5,5,3
Blast strap push-ups
Notes: Tested out the blast straps, thinking they'd have some carry-over to my PFT, but they're much more about chaos training. Gonna stict with the high rep benches, and maybe just throw some push-ups and crunches into the end of the workout.
Chins w/45lbs
3x6
of bodyweight
1x6
Notes: Tired of being at a low weight. Best chins I've had in a while.
Training Log: Entry 874
Bodyweight: 199.8
Cracked the 200s for the first time in about 4 years. I may be chasing the scale a bit. I've taken more steps for my fat loss by reducing carb intake before sleeping/my dinner.
Trap bar lifts of 335
3x5
Strict press of 200
5,3,2
Notes: Pretty big goal for me. Bodyweight strict press for 5 reps.
DB rows of 155
6,6,3
Incline rows
10
Notes: May have to pick another movement than DB rows, starting to get burnt out.
Training Log: Entry 871
SSB box squats of 355
6,6,4
Notes: Dumped the last set. Strained my neck in my sleep, and couldn't push it against the bar on the way up. Tossed the bar over my head. Again, for those of you playing along at home, this isn't something to freak out about, especially if you set the safety bars properly
Having experimented now, I'm going to stick with this plan for now. As long as my first 2 sets hit 6 reps, and my last set hits 3, I'll progress. That's still 15 reps total. Once I work up to my old weight, I think I'm going to stick with triples for every set.
Bench press of 270
5,3,3
of 135
21
Notes: Tuck the elbow more
Chins w/10lbs
3x6
BWxFailure
Training Log: Entry 871
Heavy bag
7x2
Notes: I'm starting to be less mindless when I hit, and instead work with a goal. Today it was about always being on my toes, an issue that is very apparent with my sparring. Part of it is my huge flat feet (size 12" at 5'9), but the rest is general laziness. I noticed just how much more I could get out of my hooks if I lead with the legs vs. my hands.
2 laps around the neighborhood.
Training Log: Entry 869
Training Log: Entry 868
Time to start making more serious changes to my diet. I've road out as much as I can from just not eating fast food, but now I'm starting to hit a wall and my strength is dropping. I'm going to start getting more protein in my diet and try to reduce my carbs. This means I'm going to start drinking protein shakes again (haven't had them in months) and try to change my breakfast.
If I continue to have troubles in the weight room, I'm going to completely overhaul my routine.
On the plus side, this means that if anyone ever complains about stalling, I can legitimately tell them that they aren't eating enough.
Training Log: Entry 867
In our failures do we succeed
Went for squats today, died off the box, died off a higher box. Decided I'm going to go for a reset, but with a twist. I'm going for 6 reps on all sets, so that as I work back up in weight, I'm technically still progressing. I'm also goin to do this with my chins, as I'm starting to burn out here.
SSB box squats of 355
1x6
Notes: This was the weight I settled on. I'll pick this weight the next time and go back to the grind.
Bench of 265
3x5
of 135
1x20
Notes: There's a clicking in my shoulder on the way down. Will have to monitor.
Chins
6,6,9
Heavybag
6x2 minute rounds
2 laps around the neighborhood
Notes: Left wrist still weak, but it's building up. I'm regaining my wind for bagwork. Need to start being more aware while I train. Maybe I'll crank out the video again and get the advice of various youtube experts.
Training Log: Entry 866
Bodyweight: 203.0
Half a pound lost over a week. Given that I started back up on creatine, I was expecting weight gain, so this is definitely progress. I've made no changes to my diet, and still simply losing weight by not eating fast food. I will continue with this strategy until I hit a stall, as there is presently no reason to change it.
Heavy bag work
6x2 minute rounds, 1 minute rest
Ran 1 lap around the neighborhood
Notes: Left hand isn't quite caught up. Forearm can't take hooks very well, but I should heal up after use.
Figure I'm going to run in an exhausted state after my heavy bag work, and simply run more laps to prep for my PFT in september.
Training Log: Entry 865
SSB box squats of 395
5,3,2
Notes: I'm getting back on creatine. My recovery is crap right now, and with the low calorie diet, it's not a good combo. I've got another strategy I'm thinking of employing as the weight is getting heavier on the squats. I'm planning on raising the height of my box as I increase the weight, so I can get used to the heavier weight yet still gradually make improvements. I'll lower the box height every session, something ala Paul Anderson.
Strict press of 195
5,5,2
Notes: Again, blame it on the creatine. Weight felt light until the last set, but it's still progress.
DB row of 175
5,4,3
Training Log: Entry 864
Got a 100lb heavybag to hang up in my garage the other day. No more traveling to the gym, which should improve my frequency of training.
7x2 minute rounds w/1minute rest
Notes: Spent most of my time testing my installation of the bag and reworking my technique. After recovering from a minor cold, my gas tank wasn't completely full. I'm sure technique is crappy.
Training Log: Entry 863
I'm back.
Bodyweight: 203.2
After 2 weeks of living off fast food, I've lost 1.2lbs. This goes to show that you can eat fast food for every meal and lose weight, and that eating fast food for 2 weeks won't kill you despite popular claims. I also never want to see fast food again after this, but I'm sure that feeling will pass.
An average daily diet on my vacation
1 Uncrustable
6 Jack in the Box tacos
2 In n Out double doubles
1 Uncrustable
Breaks down to around 3100 calories. Despite the lower number, the incredibly high fat content of these meals kept me full.
Losing weight is SOOOOO hard, haha
SSB box squats of 395
4,3,2
Notes: 2 weeks off and weight loss later, I consider this a victory. I may have to stick with this weight for 3 training days instead of 2, but I'm ok with that. Would've been able to make the 5th rep if I allowed my form to deviate, but played it safe today.
Pause bench of 265
5,5,3
of 135
20
Notes: Finally started to use leg drive here.
Chins of 70
5,4,3
of bodyweight
9+static hold
Training Log: Entry 862
SSB box squats of 390
5,5,3
Notes: Moving up next time. Weight is getting really heavy, but part of that is I'm actually training consistently instead of taking a week off between session and I'm at a caloric deficit. My form is actually improvoing as the weight gets heavier.
Strict press of 190
5,3,3
of 115
1x16
Notes: Weight still feels light for the first rep. I forget how overhead pressing just makes you stronger at everything. Wrist feels 100%
DB rows of 175
5,3,3
Chins
1x8+static hold
Notes: Form starting to fall apart, so I'm going to slow down on the weight progression.
As predicted, 3 days away from fast food and my bloat has gone down. Shirts are already looser on me, and I'm feeling less sluggish.
Training Log: Entry 861
SSB Box squats of 390
5,3,3
Notes: Was losing balance on the third rep of the second set, so I cut today light. I've been advancing incredibly fast as of recently, and was due for a day of less than 15 reps.
Bench of 255
3x5
of 135
1x19
Notes: Still pausing. Weight is feeling heavy, but managable.
Chins of 70
5,3,3
of bodyweight
8+static hold
Notes: ROM is cutting a little short with heavy weight. Need to address this.
In the more shocking news category, I'm making a conscious effort to lose some weight. I'm presently hovering around 205-207, and want to drop to about 195. It's a minor drop, and should be very managable. Since I eat like a fat person, rather than starting off with portion control, I'm simply addressing food choices. Minimal fast food and more water should be the primary changes.
Example of today's diet
Breakfast
-2 fiber one pop-tarts and a diet coke
Between meal
-1 nutrigrain bar and a bottle of water
Lunch
-Footlong turkey and swiss on wheat with lettuce, tomatos and pickles and a little mayo and a diet coke
Between meal
-1 gatorade
During lifting
-1 gatorade
Dinner
- 1lb of lean ground beef w/mexican cheese and 5 hard shell tacos with a diet coke
Amazingly, this is light for me, haha. Should try for more water through the rest of the day.
Training Log: Entry 860
Safety Squat Bar Box Squat of 385
3x5
Notes: First 3 reps of every set are golden, last 2 are horrible, but I'm ok with that.
Strict press of 185
5,5,3
Of 115
1x11
Notes: 185 felt incredibly light. I'm going to move up next time, as has been working for me. Light wrist sprain on the work capacity set.
DB rows of 170
3x5
Chins
1x16
Training Log: Entry 859
SSB box squats of 380
3x5
Notes: Didn't even want to train today, so I decided to hit a PR to make it worthwhile. First time with the weight and hit all sets. First 3 reps of each set tends to have great form, last 2 are always grinders, but I'm ok with that.
Bench press of 245
3x5
of 135
1x17
Notes: Working sets with a pause, work capacity set touch and go. The pause is really killing my chest in a good way, and the weight is actually getting pretty heavy. I'm getting zero leg drive, because I'm trying not to destroy my bench, but once I get a feel for it's capacities, I'll go more out.
Chins w/60lbs
3x5
of bodyweight
1x15
Band pushdowns
Training Log: Entry 858
SSB box squat of 375
3x5
Notes: Form was much sharper here. Push up on the handles to get the weight more distributed on the back.
Strict press of 185
5,3,3
of 115
1x14
Notes: Figured I'd get more stimulation by increasing weight than remaining on for just 2 more reps. Felt light, form was great.
DB rows of 165
3x5
Bodyweight chins
1x14
Notes: Lat is finally healed, deciding on if I want to do high rep DB rows or just inverted rows for work capacity.
Training Log: Entry 857
SSB box squats of 375
5,3,3
Notes: Finally hit some heavy weight. Form was suffering, so cut sets short. Need to focus on staying tense on the box.
Bench of 235
3x5
of 135
1x15
Notes: Hitting the pins on a few reps. Need to bring my belly up to the bar.
Chins w/60lbs
5,3,4
of bodyweight
1x13
Notes: Getting back into heavy pulling after my injury, everything feels great.
Training Log: Entry 856
Sled drag w/180lbs
3 laps w/30 second rest
1.5 mile run
Notes: Running after the sled drag was murder. Felt like a fat kid all over again. Sled broke after 3 uses. The bolt in the center pole snapped. It's fixable, I'm just going to get some non-made in china parts and not run with the sled anymore.
Training Log: Entry 855
SSB box squats of 370
3x5
Notes: This was intense, but the third set was actually better than the second. My hamstrings are killing me, hopefully the sled will help them recover.
Strict press of 180
5,5,3
of 105
1x13
Notes: Plan is to not stay with a weight for more than 3 training sessions. Still making progress. Keep elbows up on press.
DB rows of 160
3x5
Notes: I thought 25s would be too short of a ROM, but with a slight lean, it works perfectly. I need to get more 25lb plates, as I'm already running out of room on the bar.
I cut out the work capacity stuff for rowing. Heavy stuff feels fine, but high rep still burns a little.
Training Log: Entry 854
SSB box squats of 365
3x5
Notes: I'm gonna try to push up on the handles more, as it allows for better form. Weight is getting heavy, but still manageable. I honestly don't get all the people that complain about squatting 3 times a week. This is actually the only part of the program that I look forward to everyday. I'm always thinking about my next session, and love making such rapid progress.
Bench press of 225
3x5
of 135
1x15
Notes: First time benching heavy in like a year. Need to reteach my CNS the movement. Got a new bench, so I can lift in the rack. Set pins to 7 and J-hooks to 14. My lat bugs me a little, but it's coming along.
BW chins
3x5
W/light band
1x10
Notes: Just working on the rehab here, but these felt great. Getting blood into the lat is crucial.
Light band pushdown
1x100
Notes: It's assistance work, but this is actually a PR for me.
Training Log: Entry 852
SSB box squats
3x5 @ 360
Conventional deadlifts
1x26 @ 225
Notes: Tore my right lat pretty good on those deads. I think I'm going to cut the lower body work capacity stuff and just do more sled work. As well, this is the second time I've tore my lats on a light weight, and I think I know the issue in my training. My back work is from a dead pause, which develops great starting strength, but it means my lats never sustain any sort of tension. They fire, and they drop. Under times of prolonged tension, I've torn them. In the future, I'm going to try doing some static lat hold stufff to address this.
Strict press
5,3,3 @ 180
1x20 @ 95
Tried a chin, was unable. Hopefully, I should heal in a few days.
Training Log: Entry 850
SSB box squats of 355
3x5
Notes: Weight is getting heavy now. I'm finding the squat is easier when I push the handles back rather than pull them forward, will have to experiment and see how I want to roll with this. I cut out the work capacity set due to feeling sick. I got my sled in today, so that should help with work capacity.
Weighted dips of 125
5,3,3
1x23 of bodyweight
Notes: Finally hitting my stopping point on sets of 5. Assuming my elbows keep in check, progress should still continue well.
For all you kids playing along at home, I know what you're doing to cause chest/shoulder/sternum pain in dips, because I did it once on my work capacity set. Leaning forward is the primary culprit, which is a tendency most likely promoted due to wanting to recruit the pecs on the dips to compensate for weak triceps, possibly a result of a lot of time spent benching prior to beginning a strength training program. Additionally, when the forward lean occurs, the shoulders relax and drift outward, possibly an attempt of the body to turn the parallel grip into a horizontal one, again like the bench. This results in dropping incredibly far on the dip and removing all stability in the shoulder girdle, placing a high degree of stress on supporting ligaments/tendons and puts one in a mechanically disadvantageous position. This was the first time I ever felt this sort of pain on dips, and thankfully I only did it for one rep, but it gave me a look into what other folks are doing. If I can crack why people's hips hurt when they squat, I'll be good.
DB rows of 150
3x11
Notes: My bench should come in soon, so hopefully I can stop using absurd volume on this movement.
Training Log: Entry 849
SSB box squats
3x5 @ 350
Conventional deadlifts
1x24 @ 225
Notes: Almost at my old 1rm for SSB, pretty awesome. Lost focus on a rep and form went out the window. Can't let my mind wander. Deadlifts felt great, really got the hips firing and great speed off the floor. Didn't fall back as much as usual, but felt no strain on the back.
Overhead press
5,5,4 @ 175
1x18 @ 95
Notes: Misgrooved the first rep on the last set. Otherwise, I woulda had it, so I'm moving up next time.
Chins
3x5 w/50
1x18 @ bodyweight
Light band pulldown
1x45
Training Log: Entry 848
SSB box squats
3x5 @ 345
1x20 @ 265
Notes: Form was pretty solid on the heavy sets. Sit back as I go up. For the set of 20, I counted 4 sets of 5 to make it psychologically easier.
Dips
3x5 @ 115
1x15 @ Bodyweight
Notes: Didn't rest long enough before my work capacity set,but it's not the goal of the program.
DB rows of 150
11,11,10
Notes: Need to get back on creatine. Recovery between sets sucks. Cut out the work capacity stuff just because my reps are so high here.
Going to see if my blast straps can work for dips, so I can avoid going to the gym and just train the whole day in my garage.
Training Log: Entry 847
Decided to get some sun and outside training today with some trap bar farmers. Paced off 50 paces with size 12 feet, so give or take 50 feet for a length.
225x4 lengths
315x2
405x1
405x1
315x2
315x1
225x1
Notes: Hands were really the variable here, not grip or body. Knurling on the trap bar is still sharp. Still was fun. Traps are killing me, and the 405 sets were a good challenge.
Training Log: Entry 846
SSB box squats of 340
3x5
Notes: I'm no longer wearing my sweatshirt as the weather is getting warmer, which makes my belt fit a little looser. I'm doing that upperback rolling on the way up, need to watch for that.
Conventional deadlifts of 225
1x22
Notes: Think I'm just going to keep the weight here and build up my conditioning/work on my form. I had some good reps and some bad ones. I still round my lowerback due to hamstring inflexibility, however I've improved so much on keeping the bar close to the body and shoulders behind the bar that I've reduced lower back strain in the initial pull. Small adjustments in form can help me maintain safety even if I lack certain physical tools.
Strict press of 170
5,5,3
of 95
1x17
Notes: Jacked up the first set and hit a screw on the power rack the way up, then got it caught on the way down. Took away some energy, but I don't mind progressing slowly on this lift.
Chins w/45lbs
3x5
1x15 of bodyweight
My formatting is all screwed up
Training Log: Entry 843
I'm on leave until 21 Apr, so I'm just training however I can. Today was a good day
Fat bar pull-ups
5x10
Bodyweight dips
22,10,9,8,7
Then I pushed and pulled an old football tackle sled around the field. I'm in Denver, and the altitude change is messing with my conditioning.
Afterwards I run and walked several miles
Training Log: Entry 842
SSB box squats
3x5 @ 335
1x20 @ 260
Notes: My box is slightly lower now, as I broke one of the supporting plastic pieces while using to fix my garage door, but it's having minimal impact. First few reps start out strong, last reps degrade a little, for every set. Work capacity set was ugly and brutal. Belt makes it tough to get air.
Dips
3x5 @ 105
1x20 @ BW
Notes: Work capacity set went smoothly. Don't know why.
DB rows
3x10 @ 150
Notes: Set a PR, but was dying. Only running off 2 candy bars at this point. Cut out the work capacity set.
Training Log: Entry 841
SSB box squats
3x5 @ 330
1x11 @ 260
Notes: I've hit the point in weight where the set is no longer easy. From here on out it's going to be 5lb increases. The work capacity set fell apart, my head just isn't in the game. Further proof is my workout got cut short as I hit the bottom of the garage door as it was going up on my way to the gym, and spend 2 hours repairing the damage rather than training.
Training Log: Entry 840
SSB Box squats of 320
3x5
Notes: Still focusing on form, and it's really paying off. I'm not extending my knees to get off the box, but rising up with my hips. I might try video next time.
Conventional deadlifts of 225
1x20
Notes: Though my back rounding is still an issue, I am fixing other aspects of my form that make the rounding dangerous. I'm doing a great job of falling backward on the lift, getting my shoulders behind the bar, and minimzing distance between my body and the bar. I have very little pressure on my back doing this, and I'm still working on keeping my chest up with my back less rounded. I need to work on poppping my hips once I get past my knees.
Strict press
3x5@165
Notes: Things are going well, but I think I'm going to slow down the weight progression to maintain momentum.
Chins
3x5@35
1x13
Training Log: Entry 839
More boxing training, this time with video
3x2 minute rounds of mitt work
Notes: My conditioning is returning pretty rapidly, as has been my experience whenever I get back into combat sports.
3x2 on the heavybag
Notes: Don't throw too many left hooks in a row, it aggrivates my shoulder
Sparring
http://www.youtube.com/watch?v=i0y2NFCz4e4
http://www.youtube.com/watch?v=e7sam6-dAuM
http://www.youtube.com/watch?v=MbBtcC3esIE
Notes: I'm dropping my hands too much. Even though I'm from a safe distance at the time, it's a bad habit. I also drop my hands when I get in close for hooks, and I need to do the exact opposite. I'm trying too hard to be "loose", and it's just translating to sloppy. Need to work angles, I'm moving straight back and forward when I try to hit.
Training Log: Entry 838
SSB box squats of 310
3x5
of 255
1x20
Notes: Focused on form today, specifically maintaining the arch. Actually makes the squat easier, and my elbows don't run into my knees.
Dips w/100lbs
3x5
BWx19
Notes: Dips after boxing are tough, but after the first set the jitters tend to be gone. I'm pleased with my progress on my work capacity set.
DB rows of 150
10,10,9
of 80
1x20
Notes: I may start sneaking my DB handles into the gym at this rate to use heavier weight.
RDDBPCs
Notes: Figure that acronym out.
Training Log: Entry 837
Deadlifts of 365
3x5
touch and go 225
1x15
Notes: I need to address my flexibility. I can't keep an arch and get low enough. I'll need to stretch my hamstrings on my off time. As well, I think I'm going to change the routine so that I squat everyday, and then do my work capacity work as squats one day and deadlifts on the other. Heavy deads are just murder on my recovery, and I'm getting more back work than leg work because of my flexibility.
Strict press of 155
3x5
Notes: Forgot my work capacity stuff, but otherwise no issues.
Chins w/25lbs
3x5
BWx10
Notes: Just took it light while I figure out the program.
Training Log: Entry 836
New program
SSB box squats of 300
3x5
of 245
1x20
Notes: Starting out light to build up momentum. Everything felt great here, no real form issues.
Parallel bar dips w/90lbs
3x5
bodyweight
1x17
DB rows of 150
3x9
of 100
1x15
Notes: May need to cut the weight back on the work capacity set. Still not sure what I'll be doing with the strength set.
Curls and neck work
Hit the heavybag for a little afterwards. Just testing out some gel wraps, and working on throwing my right hand more.
Training Log: Enty 835
Going to change my lifting up to compensate for both wanting to train my boxing/conditioning more and my general lack of interest in my present routine. My goal is to train less often but more frequently, and I plan to accomplish this by doing a full body routine. I want to focus more on my maximal strength, but still keep up my work capacity stuff. To accomplish this, I'm going to stick with abbreviated training, with 3 sets in the 3-5 rep range, and 1 set for maximal reps with reduced weight.
Here is what I'm planning
Day A
Safety Squat Bar Box Squat 3x5, 1x20+
Dips 3x5, 1xfailure
DB rows 3x max at 150 (heaviest DB I have, may need to get creative here), 1x20+
Day B
Deadlift or Elevated trap bar lift 3x5, 1x20+ (possibly touch and go)
Overhead press 3x5, 1x20+
Chins 3x5, 1xfailure (may use a band to reduce resistance)
Goal is to train 2-3 times a week, with boxing taking a higher priority.
On a physique related note, my sprawl shorts still fit, 10lbs later.
Training Log: Entry 834
Boxed again
3x3 rounds on focus mitts
Notes: My straights have power, but my hooks are lacking enough accuracy to be effective. Make sure to return the hand along the same path it traveled, no train tracking.
1x3,1x2 on heavybag
Notes: More body/head movement when throwing on the bag.
2x2, 1x3 sparring
Notes: Finally landing left hooks. I think the mitt work helps "prime" my body to think more in terms of combinations than single shots. Try to not "fence" on the body jab, as I can't follow it up doing that. Majority of my offense is still left hand, need to get less gunshy with my right. Work on getting the hands glued to the face after I throw, especially with the 1-2. I seem to throw the left and then oddly parry with the left while throwing the right. I had good luck feinting to the body and throwing to the head. Wasn't as slippery in my defense.
Training Log: Entry 833
First time boxing in about 2-3 years tonight. There's a guy in my squadron that was Captain of his school's boxing team, who is a little shorter and lighter than me that wants to train. We sparred for the first time tonight, which was the first time either of us has laced up in a long time.
Like some folks that trained ammy rules, he was a head hunter, and I abused this by going for a lot of body shots. Unfortunately, I couldn't hit his head at all, except with a couple of jabs and some lazy hooks. I was actually way more slippery in my defense than I had ever been before, which seems to go with my theory that the less I train the better I get. I was able to bob, weave, and slip a lot of his punches, but I didn't do anything from there. I need to work on moving forward and throwing when I evade, rather than just standing there and making him miss.
I boxed mainly peek a boo, because it's the only thing I knew, but ended up using some philly shell when I gassed and didn't want to hold my hands up. My right still sucks because after 5 dislocations I'm still gunshy. He was able to train my footwork a bit, and I learned how to cut off the ring by moving laterally.
We went for about 7-10 3 minute rounds, with long breaks in between because neither of us had much gas. Our last round was the best, as we both let go and were able to land some decent shots.
Training Log: Entry 832
RE upper pull
DB row of 100
30,15,10,8
Notes: Just getting aburd with my high rep work here.
Weighed dips of 135
3x3
Notes: Will stick with this weight next time and try for less time between reps
Pull-ups
8,8,7,7
Incline press of 175
8,7,5
Notes: I don't know why I can't recover between sets on this. I might just need more rest times.
Pushdowns/Face Pulls/Neck work
Training Log: Entry 831
RE upper squat
SSB box squat of 255
1x30
Notes: Focused more on keeping my arch. Elbow placement is still difficult, as keeping them low to pull the harness down is driving the points into my thighs.
Trap bar lifts of 445
3x3
SSB good mornings
1x20
Notes: Just the bar. I wanna get more volume on my PC, and I'm thinking of getting rid of my unilateral work for a little.
Double light band hamstring work
3x45
Training Log: Entry 830
RE upper push
Bodyweight dips
30,8,5
Notes: I'm changing my gameplan a litte, and using less variety and sticking with what works.
DB rows of 150
4x9
DB incline press
3x8
Notes: I don't have good luck with DB work late in the workout. Next time, I'll try something with a barbell.
NG chins
8,8,6,6
Notes: Part of my gameplan. For pulling, the only thing that works well for me is chins and DB rows, so I'm going to do a lot of them.
Training Log: Entry 829
RE lower pull
Trap bar lift of 405
Elevated platformx15
Nuetral heightx5
Elevated platesx5
http://www.youtube.com/watch?v=pHgxUZYSumo
Notes: Apparently I'm still sick. My cardio cut out before my strength, and I couldn't get air. Next time, it should be way better. Good experiment.
Band hamstring work w/2 lights
1x100
Good mornings of 135
20,11,10
Saxon side bends
Notes: I didn't have enough gas in me for heavy work. Hopefully I'll keep healing.
I've hit the bag twice this week. My knuckles are getting sore.
Training Log: Entry 827
RE upper pull
Had a cold yesterday. Didn't figure it out until strict press, so my numbers are not what I expected. I'm feeling 100% recovered now though, after eating a steakhouse XT, 2 double cheeseburgers, and a 6 piece chicken fry.
Chins
17,12,7+4,11
Notes: I think I'm gonna quit using the band and just rest as long as I need to hit my rep goal. It works about the same no matter what, and this'll get me better at chins
Strict press
3x185
7x135
8x135
Notes: I might need to do something different here. It could be from being sick, or it could be a programming issue.
Low single pulley rows of 70
4x16
BW dips
8,8,15
Notes: Was sucking wind majorly from my cold. Recovery was shot, but just room to improve.
I'm thinking of doing some pretty radical changes, just using fewer movements and sticking with the ones that work. I'm also trying to get back into boxing, so that'll change things.
Training Log: Entry 826
RE lower squat
SSB box squats of 245
1x36
http://www.youtube.com/watch?v=lPDBflCl3-I
Notes: Was going for 30 in the first bit, ended up miscounting. My upperback is rounding pretty incredibly. I seem to roll the weight up. I might have the bar sitting awkardly on my back. This is a real ass kicker.
Trap bar lifts of 435 w/2 mats
3x3
Notes: Since the weight is getting harder, I'm going to do less drastic elevation changes to give me more time to accomidate. Helps to get my knees really under me.
Band hamstring work w/2lights
3x30
Notes: Cut out the front squats again, just because the heavy volume on my first movement and addition of running in my routine is pounding my lower body pretty good.
Training Log: Entry 823
RE upper push
Bodyweight dips
29,6,5
http://www.youtube.com/watch?v=lA1q40gv1ig
Notes: I feel like an idiot for not having done this from the get go. Pecs got a pump, and arms were on fire. No form issues, and failure is easy to recover from. Adding reps should be no issue with rest pause on this as opposed to DB press. I'm going to move DB press where I originally had unweighted dips, and stick with this for a long time.
Notes: Starting to hit my weight limit here. May cut down and try for more reps.
CG incline press of 165
8,8,4
Notes: Third set is the killer here.
V handle rows of 160
15,13,12,12
Notes: Trying for more reps to avoid form breakdown.
Pushdowns and face pulls.
Training Log: Entry 822
RE deadlift
Conventional deadlift of 375
10,7
Notes: No knee pain this time. Had to change my form a bit so I was pulling more with the lowerback, and was wearing a neoprene knee sleeve on the left side. Don't really like this pulling form, but I'll make it work as I heal.
Squat walkout w/500lbs
Squats
1x405
4x365
4x365
Notes: Still want to be ginger on my knee. Took 365 deep, and focused on hip rather than knee extension.
Band good morning drop sets w/ Average, light, and mini
2x30,30,30
1x20,20,20
Training Log: Entry 821
RE upper pull
DB row of 140
15,10,8,15
Notes: Good lat activation. Might bump the weight down and do a million reps so I'm not using the same weight for my RE work as I am for my strength work.
Dips of 125
3x3
Pull-ups
11,11,11,6+5+4
Notes: Resting as long as I need on those for 3 sets, then used a mini followed by light.
Seated press of 115
8,8,6+9
Notes: I may bump the weight down on this for a bit, just because I'm not really progressing in terms of strength.
Hammer curls and neck harness
Probably need to go back to cable curls.
Training Log: Entry 820
RE squat
SSB box squat of 245
1x30
Notes: Hit 25 reps, racked it, took some deep breaths, then finished it off. Because of my left knee, I wanted to take some weight off and just go for as many reps as possible. This is a 15 rep PR for me (10 rep PR without the rest), and my knee didn't bug me during the lift. I might stick with this, or at least utilize it every other week.
Trap bar lifts of 435
3x3
Notes: These are getting tough, and form is becoming more important. Need to sit back as I pull-up. Felt my right elbow pop again, but no pain as of presently.
Front squats of 205
1x3
Notes: Felt I needed to ease back into these, will do more next time I train. They were aggrivating my elbow, knee and back injury all at the same time.
Band hamstring work w/average
2x90
Training Log: Entry 819
RE upper push
DB press of 65
15,7,13
DB rows of 150
9,9,8,8
Bench press of 215
8,6,10
Notes: I'm really sucking it up on my pressing. I'm thinking I need to just set the weight to the same number and make rep PRs whenever I train.
Dual handle pulldown of 60
15,15,10,10
Band pushdowns
4x20
Training Log: Entry 819
RE lower deadlift
1x10x375
Notes: During the deadlift, I felt the bone of my knee rubbing against my cartilage. It's caused some pain, so I just did a squat walkout and hung it up.
My waist is getting way too skinny, I'm down another notch on my weight belt. I need to eat more, but I got a PFT coming up.
Training Log: Entry 818
RE upper pull
Chins
15,11,7+4,6+5
Notes: Used a mini band on the later two sets. Finally found a straight bar to use. Much better lat activation, and store tore apart my abs.
Strict press
2x210
2x200
3x185
Notes: Messed up my weight, went 10lbs heavier on the first set than I planned, which screwed up the rest of my sets. I think I need to cycle this weight down again anyway.
Cable rows of 70
4x12+dropset
Notes: Using the station with a handle per hand. Works better than the straight bar.
Weighted dips w/45
8,8,8+7
Notes: Thinking of dropping back to bodyweight and nailing a million of these to preserve my elbows.
Hammer curls and neck harness
Did some conditioning w/bagwork and rope skipping. My right elbow still hurts from whatever I did on the trap bar.
Training Log: Entry 817
RE lower squat
SSB box squat of 305
10,10
Notes: I'm GMing pretty good on the way up, but form isn't as important as strain for me on this.
Elevated trap bar lifts of 425
3x3
Notes: Elevated feels easier than flat. I think I get more leg drive.
Front squat of 195
1x17
Band hamstring work w/average
2x70
Training Log: Entry 816
RE upper push
DB press of 110
14,6,3, 100x5
Notes: Rough week, strength is down, joints are beat up, lifts are dropping. I may need to drop back to 105, or maybe switch out the movement.
NG pull-ups w/70
4x3
CG incline press of 155
8,8,8+12
Notes: Made up for my weak pressing on my RE movement.
V-handle rows of 180
11,11,11,11+dropset
Pushdowns and neck harness
Training Log: Entry 815
RE deadlift
Conventional deadlifts of 355
15,10
Notes: Finally started using the hips on the last set. It seemed that fatigue setting in forced me to rely on these muscles. This has been a bad week for training, with lots of stressers from work, so this was all I had in me. Put 425 on the bar to squat, walked it out, and walked it back in.
Thinking I may try 5/3/1 at some point, or at least some of it's principles.
Training Log: Entry 814
Got 2 entries today
RE Squat
SSB box squat of 295
10,10,5
Notes: Used the new box my wife got me. It's not as soft as the rubber tiles I was using, which means I have a more solid base to rise from. I'm coming up on the toes of my right foot on my way up towards later reps, need to focus more on hip extension than leg extension.
Trap bar lifts of 425
3x3
Notes: This is starting to get pretty intense for me, but I'm managing. It helps to sit back and up with these, rather than trying for just up.
Front squats of 195
1x15
Notes: I can hold out for about 12 reps on the olympic grip.
Band hamstring work w/average
3x60
RE upper pull
DB rows of 140
15,10,8,6
Notes: I think I may cut the weight down and do 30 reps on the first set, to avoid using my strength training DB as my RE DB.
Weighted dips w/115
3x3
Pull-ups
11,7+4,7+4,6+5
Notes: Found a straight bar in my gym. Used a miniband where necessary.
Seated shoulder press of 105
8,8,6
Pulldowns and facepulls
Training Log: Entry 813
RE upper push
NG seated DB press of 65
15,8,4
Notes: I'm getting back on the creatine. My recovery is crap, but my strength is improving.
DB row of 150
4x8
Flat bench of 210
8,7,6
Notes: Again, recovery issues. However, my form was spot on, including tension. I'm having slight pain in my left elbow, but my knee feels completely recovered. I can set-up my arch decently without pain now.
Vertical lat work
Notes: The pulldowns aren't working for me, so I experimenting with some orther stuff. I settled on the cable pulldowns, which require me pulling down and out rather than just down. My vertical work capacity sucks, I might cut the weight way down on these and go into 15 reps.
Cable curls and neck harness.
Training Log: Entry 812
RE deadlift
Conventional deadlift of 355
2x10
Notes: My form was retarded on the first set, but I managed to fix it. Let the bar drift forward just a bit on the first part so I can rock back on my heels. My leg drive wasn't engaging much, part of it I blame on my long levers. I'm losing size around my midsection, really have to crank my belt. Wife says I'm looking bigger, so I have no idea what the hell is going on.
Squats of 415
3x3
Notes: Trying to focus on dipping down the extra distance. Got a new camera, so I can see how my depth is. My form isn't really where I want it to be, I'm not sitting back enough on the way up. I don't know if I should keep increasing weight or try for more volume. Part of the issue is a weak core, which I might need to fix by doing heavy partials here instead of full squats.
SSB split squats of 155
1x10
Band good morning series
Notes: I was in the middle of my second set when I got a call letting me know that I had to work New Years because someone couldn't do their job. I got too angry to finish my workout. Amatuer, but it's how I operate. Still got some decent work in.
