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 914

Bodyweight 184.8

This was a shock.  Was slipping into old habits this week, eating out a lot, but I suppose the running paid off.

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.