Training Log: Entry 828

1.5 Mile

12:30

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 825

1.5 mile run

12:51

Training Log: Entry 824

Running again to prep for a PFT

1.5 miles in 13:27

Notes: Ran on a treadmill, so times may be a little off, but it helps me pace. I usually gas out on the first 3 laps and gut it out on the last half, so this may benefit me. I wanna shoot for a 12:00 time by 31 Mar.

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.

NG pull-ups
2x3@75
2x3@70

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.