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.
