Sunday, May 30, 2010

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.

Thursday, May 20, 2010

Training Log: Entry 855

SSB box squats of 370

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

of 105


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

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.

Tuesday, May 18, 2010

Training Log: Entry 854

SSB box squats of 365

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

of 135

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

W/light band

Notes: Just working on the rehab here, but these felt great.  Getting blood into the lat is crucial.

Light band pushdown

Notes: It's assistance work, but this is actually a PR for me.

Saturday, May 15, 2010

Training Log: Entry 853

Pulled the sled again.  180lbs for 4 longer laps.  Conditioning is improving. 

Wednesday, May 12, 2010

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.

Saturday, May 8, 2010

Training Log: Entry 851

Took my sled out for the first time today.  Loaded up 180lbs, and dragged it 8 laps and then felt like I was going to die.  It felt easy at first, so I started running with it.  Bad move, I died after that.

Tuesday, May 4, 2010

Training Log: Entry 850

SSB box squats of 355

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
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

Notes: My bench should come in soon, so hopefully I can stop using absurd volume on this movement.