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.