Training Log: Entry 1110

(5)Mat pulls 565
1x5

Notes: It was still brutal.  Set up was garbage since there was ice on my garage floor and it was difficult to get footing without slipping.  May be overtraining my back.  Still though, strength is where I want it, and so is pure balls factor.

SSB box squat 175+chains
5x10

RCSU+25
5x10

Full ROM GHR
12

 

Training Log: Entry 1109

1.5 mile run
11:42
Incline 1
Speed 7.7

Training Log: Entry 1108

Deload

Bench press
5x175
5x185
5x200
5x10x175

Chin-ups of 115
5,3,3

of BW
33

Pull-ups
5x5

Notes: Time to use the band on chins again.

Training Log: Entry 1107

Deload

Squats
5x260
5x285
5x305
5x10x215

Notes: Speed is really picking up on the eccentric, and depth is actually getting better as a result.  Major lower back pump, will need to watch out for that.

KB swings
5x20

Notes: Forgot the lockouts, but it's a deload week.

Training Log: Entry 1106

1.5 mile run
11:50
Incline 1
Speed 7.5

Notes: Ran first thing in the morning on an empty stomach to simulate fatigue for PFT

Training Log: Entry 1105

Deload

Press
5x70
5x90
5x110
5x10x95

Notes: Adapting to volume well, shoulder pain is minimal.

DB rows
3x5x185
20x100
10x100

Notes: Figuring out form on these.  Incline bar toward rack.

Swiss bar curls

Training Log: Entry 1104

1.5 mile run
Incline set to 1
Speed set to 7.5
12:00

Have about 1 month until my PFT.  As long as I keep my bodyweight down, I should be fine.

Training Log: Entry 1103

Time to deload.  Went for a mat pull of 565 from 5 mats and couldn't budge it.  Going to try again next week so that my program will have me pulling high rep deads on my deload week.

SSB box squats 165+chains
5x10

RCSU+20
5x10

Hyperextension
35

Training Log: Entry 1102

Bench Press
5x215
3x245
7x275
5x10x170

Notes: Bit of a heave on the last rep of working set, but nothing too major.  Last 2 sets are killer on volume work.

Chins of 110
3x5

of BW
32

Pull-ups
5x4

Notes: Weighted chins are ugly but effective, like me.

Band pull aparts

Training Log: Entry 1101

Squats
5x325
3x370
4x415
5x10x205

Notes: Real struggle on rep 4 of work set. I musta peaked somehow on my old routine, as I hit 470x3 for one workout. Wish I had a better grasp on this stuff, but it gives me hope for the future. Speed on eccentric is really coming along, which should hopefully mean getting more out of my wraps.

Squat lockout 16 pin
3x545

Notes: No belt. This is what it takes.

Kb swings
6x15

Notes: Performed in between sets of squats.

Training Log: Entry 1100

Strict press
135x5
155x3
170x5
5x10x85

Notes: Right shoulder feeling healthier.  Minor pain until 170, then gone for rest of workout.  Had 6 in me with slight leg drive, but still taking things easy.

DB rows 180
3x5

100
17,5

Notes: Throwing in one extra set just for some balance. 5 rep sets are ugly, but should have good carryover to deadlift lockout.

Training Log: Entry 1099

Deadlifts 425+chains
12

Notes: Was hospitalized yesterday for dehydration due to stomach flu/food poisoning.  Given 2 bags of IV fluids and some anti-naseua meds.  Slept for 14 hours, came back and nailed this.  Recovery between sets for the rest of the workout sucked.

SSB box squats 145+chains
5x10

RCSU+10
4x10, 1x20

Back extension/GHR
10

Notes: Planning on sticking with this combo lift for more when I'm healed.

Training Log: Entry 1098

Bench
200x3
230x3
260x9
5x10x165

Notes: Strength is coming back, and I'm getting acclimated to the elevation.  Conditioning a minor drag still, but not significant.

NG chins
50 reps

Notes: No dip belt, going for volume.

Rear delt work

Training Log: Entry 1097

Squats
3x305
3x350
6x395
5x10x195

Notes: Elevation change is murdering me, had to call it a day after the squats.  195 felt like air on my back, and my heavy sets were speeding up on the eccentric just like my volume work, but I couldn't recover between sets to save my life.  Need to up my GPP, but sudden changes in climate aren't helping either.  Still feel accomplished.

Training Log: Entry 1096

Press
125x3
145x3
160x7
5x10x70

Notes: Right shoulder still a little sore as I warm up, but seems to figure itself out toward the work sets.  Strength is coming back well, especially at such a light bodyweight.  Up at much higher elevations (Denveresque), so recovery sucks.

DB rows of 125
5x10

Notes: 125 was the heaviest DB.

Cable face pulls

Training Log: Entry 1095

(6) Mat pulls 565
1x5

Notes: Just the right level of intensity/suckiness.  Though I usually train this after a full body workout, hitting it the week of a meet was still the same impact.  Interested to see how I do in 2 weeks.

SSB box squats 135+chains
5x10

Notes: Left hamstring is miserable from previous squats.  Will adjust to high volume.

RCSU
5x10

Training Log: Entry 1094

Bench press
185x5
215x5
245x10
5x10x155

Notes: Back to full grip, pausing on the first rep of each set to get that pause.  Recovering better from volume, feeling stronger since my meet.

Chins of 105
3x5

BW
1x24
4x5

Band pull aparts

Training Log: Entry 1093

Squats
285x5
325x5
370x8
5x10x185

Notes: Still feeling tapped from my meet, and these high reps just suck.  5x10 without belt, trying to focus on speeding up my eccentric so I can have a better stretch reflex and get more out of my wraps.

KB swings
7x10, 3x5

Notes: Performed in between sets of squats

Training Log: Entry 1092

Press
115x5
135x5
155x8
5x10x65

Notes: First day in, still kinda beat up from the meet. Shoulders all torqued, and not warming up enough.  I never realized that by squatting first thing in my previous training, my whole body was warm and I didn't need to warm-up much for upper body work.  Now that I am starting off with it, I'll need to be more thorough.

DB rows
3x5x175
1x15x100

Notes: Really felt the lack of warm-up here.  Torqued my right shoulder/tricep on the very first pull, and form was a little goofy.  May take the weight down a touch.  I am keeping with my upper back pulling training simply because my deadlift is still doing fine, and I see no reason to modify it.

Band pull aparts.

 

PM training

KB swing/pull-up circuit
21/15/9

Future Gameplan

5/3/1 Mutation

DAY 1

Press 5/3/1
Press 5x10
DB rows 3x5+WC set
Rear delt work

 

DAY 2

Squat 5/3/1
Heavy Partial 1x5
Squat 5x10
KB swings 5x a lot

 

Day 3

Bench 5/3/1
Bench 5x10
Chins 3x5+WC set
Rear delt work

 

Day 4 A

Mat pulls 1x5
Safety squat bar box squats 5x10
Glute ham raise 5x10
Ab work

Day 4 B

Floor pulls 1x20
Safety squat bar box squats 5x10
Glute ham raise 5x10
Ab work

Alternate between 4A and 4B each week

MEET RESULTS

485-320-584. 1339 total. 6 of 9. State Records in all lifts. American Record Total and Deadlift.

Videos

http://www.youtube.com/watch?v=b0tWrvt_qMQ

http://www.youtube.com/watch?v=lAreZgqgRyg

http://www.youtube.com/watch?v=0oTJLocnnx4

http://www.youtube.com/watch?v=CSyFIG-uIfo

http://www.youtube.com/watch?v=dvwuNv42YYo

http://www.youtube.com/watch?v=-unim_73Mm0



Lessons Learned:

Take smaller jumps on bench. Went from 320 to 350 trying to greedily make a 1400 total easy for deads.

I have no idea how to program squats or bench. 10lb PR on squats in 8 months is horrible, even with weight cut. Getting on the 5/3/1 train, while keeping my deadlift training the same.

Read the rulebook closer. My sleeves weren't allowed, and they got rid of thumbless. The former didn't hurt me, the latter killed.

Don't experiment on meet day. Wraps on third attempt squat were stupidly tight. I was wrapped them up to be like sleeves on 2 attempts and had no issues.

Summary: Overall, great meet, great experience, still hungry for more. Learned a lot, got to hang out with Mike Tuchscherer as he put on an exhibition and got his greatest raw total ever. I'm a total freakshow in the deadlift.

Training Log: Entry 1091

Pre meet training. Mostly partial movements with 3rd attempt weights and a lot of pull-ups. Feeling confident.

Training Log: Entry 1090

Squats 480
2x1

Pin squats 525
1x5

Notes: Can't tell if this is burnout or a programming issue.  I'm treating it as the latter, and once my meet is over I'm going to consider making my first training day a DE day and either my middle or last training day a legit overload day with pin squats.  Set the pins to 16 on this one.

DB rows 175
3x5

100
1x16

Bench press 185+chains
8x3

RCSU+35
3x5

Training Log: Entry 1089

Reverse band squats 585

3x5

Notes: I either need to buy another average band or stretch out my new one.  The difference is absurd. 

GHR+25
25

Notes: Coming close to the meet, getting burnt out on high rep work.  Adding weight to cut reps.

Bench 315
2,2,1

Notes: Just wanted to get used to a fully loaded eccentric again.  315 feels really light in my hands these days.  Didn't want to push too hard on a full movement right before my meet.

Deadlifts 425
1x20

Notes: Form was a little off, but all that really matters here is guts.

Training Log: Entry 1088

SSB box squats 300+bands and chains
4x5

Chins 105
3x5

Pull-ups
30

Notes: Chins are still pretty tough. Hitting pull-ups under the theory that making the teres minor stronger may improve my chins.

Miniband pull-aparts
50,40,30,20,10

Notes: New way to get some volume

Swiss bar bench press of bar
100

Notes: Pec/delt tie in on right side is bugging me, so I'm taking it easy.

Some additional stuff. As the meet approaches, I'm going light.

Training Log: Entry 1087

Squats 480
2x1

315
5

Notes: Sleeves on first set, wraps on second.  Was able to get some rebound out of the wraps, but I still am not a fan.  For some reason, when I use wraps, my back stability goes to shit.  I think it's because the tension of the wrap forces my knee into a semi-flexed state, whereas with sleeves I can still lock my knees under the weight if need be.  Being this close to the meet, I think my gameplan is sleeves for first and second attempt, wraps for third.  A monolift would make wraps far more desirable, but the walking out with them just sucks.

DB rows 170
3x5

100
10

Notes: New DB row handle is a real ass-kicker.  With the handle being so high, I have a much larger ROM, and I can't set-up on a bench anymore so I am bent forward using my power rack to steady myself.  This really tore into my lasts something fierce though, pretty awesome.

Pin press lockout 415
5,4,2

RCSU+30
3x11

Training Log: Entry 1086

Reverse average band squat 580
3x5

Notes: One band is newer than the other, so it offers a little more resistance.  Otherwise, this is really light, and I'll probably work into the mid 600s before it becomes an issue.  Reducing loading and total volume to taper as I get closer to my meet.  19 days away.

Reverse light band bench press 360
5,3,2

(7)Mat pulls 565
1x5

Notes: These felt incredibly easy.  Did a great job of getting a belly full of air before each lift.

It's amazing how short and easy this routine is when I trim away all the fat.  I may move the extra stuff to another day in the future.

Training Log: Entry 1085

SSB squats 295+light bands and chains
4x5

Notes: Feeling like a million bucks, aside from pulling a muscle in my left trap.

Average reverse band chains 135
3x5

Against miniband
30

Notes: Back to straight weight, these are getting ugly.

Face pulls
4x22

Swiss bar bench press 255+chains
12

Hyperextensions+25
3x12

Circuit
KB swings/swiss bar chain press
21/15/9

4:09

Notes: Figure this is a good way to take weight off the swiss bar, get more pop out of the KB swing, keep weight down and still train all systems.

Training Log: Entry 1084

Squats 475
1,2

Notes: 6 day TDY with limited access to training equipment.  I did 100 DB rows with 40lbs and some lunges and stuff.  This was my first workout since.  I had 5 hours of sleep, a poor diet, and spent the day traveling, leading me to believe that external factors are responsible for my performance.  I am torn on how to feel.  This is the most I have ever squatted in my life, but I was aiming for way more.  My plan is to still increase to 480 next week for 2 singles. 

The double was the most hardfought rep in my life for a squat.  Great training value in learning how to strain and still get the rep, something I was lacking on my 502 attempt at my last meet.  I have zero speed as soon as I get out of the hole.  I am like a "human crane", to paraprhase Dave Tate, in that I am great at slow moving strength, but lack explosiveness.  I may turn my "overcome" day into a legit DE day, but that will come after this meet.  The only changes I am making at this point is just a reduction in training volume to taper for the meet.  Today's lack of volume was more a result of being fatigued compared to anything else.

DB rows 205
3x5

DE bench 185+chains
8x3

Training Log: Entry 1083

Reverse band squats 575
3x5

Notes: These are really getting intense.  I'm going to buy an extra average band and start using those instead of lights.

Double miniband pull aparts
4x12

GHR
57

Reverse band bench press 355
5,4,3

225
21

Deadlifts 425
1x15

Training Log: Entry 1081

SSB box squats light bands+chains 290
4x5

Average band reverse band chins+135
5,4,4

miniband
28

face pulls
4x21

Swiss bar bench press 255+chains
11

Swiss bar overhead
Something

Notes: Horizontal press was fine, vertical I could notice the twinge in my shoulder again.  I'm exactly one month away from my meet, so I'm going to start taking it easy on the overhead work.

Hyperextension+25
3x11

KB swings
55

Training Log: Entry 1080

Squats 475
2x1

315
5

Notes: Wore wraps again on the last set. I think my eccentric is too slow to really get great benefit from them, and once I finished the rep I was thrown forward into the rack. Setting up is a pain too. I am going to keep researching this, but if worse comes to worse I will just wear sleeves for my meet.

Db rows 205
5,5,3

105
30

Pin press lockout 415
5,3,1

Notes: Sprained right shoulder here, pressing too high on my body.

RCSU+30
3x10

Swiss bar chain press
50

Notes: Since shoulder was torqued, I used this movement instead. Felt good to get so much bloodflow.

Kb swings 45
50

Training Log: Entry 1079

Reverse Band Squats 570
3x5

Notes: Used wraps on the last set. Big mistake. I can see the value in a heavy single, but not in a heavy set of 5. Lost all feeling in my legs and almost passed out. More than likely need to work on wrap technique as well, I think I started too low on my legs.

Chain DBPCs
4x25

GHR
56

Reverse band bench press 355
5,3,3

225
21
Notes: Getting heavy, but still progressing.

(5)Mat pulls 555
1x5

Notes: Real ball buster, but nailed it. No pain in the lower back, but lats are getting fried.

Chain curls
60

Training Log: Entry 1078

SSB box squats against bands and chains 285
4x5

Notes: Having belt one notch looser makes this a lot more bearable.

Reverse band chins 130
3x5

Against miniband
26

Face pulls average band
4x20

Swiss bar press 255+chains
9

Hyperextensions +25
3x10

Swiss bar push press 155
23

KB swings 45
45

Notes: All assistance work is a little lower after just coming back to it from the commercial gym.  Focusing on a higher swing/more pop on the KB swings.

Training Log: Entry 1077

Squat 470
3,2,1

Notes: Spent 10 hours walking around disneyland yesterday and still smashed this. Hitting a sticking point at midway but still able to power through it. This was my competition max for a triple (rounding down from 474), without wraps. Can't wait to see what I can do on gameday with wraps.

Speed bench 155+minis
8x3

Db row 100
35,15

Notes: Met my goal of 50 in 2 sets

Other stuff. Last day of training in a commercial gym.

 

 

Training Log: Entry 1076

Reverse band squats 565
3x5

Notes: Still training at a commercial gym.  Glad I can get this training in.

Reverse band band 350
5,5,3

225
1x20

Deadlifts 425
1x12

Notes: First time pulling without a texas deadlift bar in a while.  Was able to get more leg drive with the stiffer bar, but slightly harder to grip due to the increased thickness.  Was concerned that my deadlift bar training wouldn't have great carryover, but I'm not worried at this point.

Training Log: Entry 1075

Box squat 315+light bands
4x5

Notes: commercial gym, making due.

Reverse average band chins 125
3x5

Bw
30

Notes: Rocketed up on bw sets. Band work having an effect.

Bench against minibands w/135
24

Notes: Doing what I can

Other stuff

Training Log: Entry 1074

Squats 470
2x1

315
5

Notes: Knees tracked forward on second squat, but I was able to recover and hit the rep. Otherwise, felt like a million bucks. Bar feels heavy on my back for some reason. Training at a commercial gym at present, making due with what I got.

Pin press lockout 405
5,2,2

Db rows 100
32,12,6

Notes: 100 is as high as it goes, so going for max reps.

Db press 60
22

Other stuff, this is just temporary, but I should still get strong from this.

Training Log: Entry 1073

Reverse band squats 560
3x5

Chain DBPCs
4x24

GHR
1x56

Reverse band bench 350
5,3,3

Bench press 225
22

(6) Mat pulls 555
1x5

Notes: Tweaked my hip.  Should heal by next workout.  Need to drill technique, bar drifted forward on first rep.

Training Log: Entry 1072

SSB box squats 275+light bands and chains
4x5

http://www.youtube.com/watch?v=PetKMLJFJB4

Notes: Was being goofy on the first set and wore a neck harness with 35lbs to help with staying upright,  Never bothered to consider how that would add 35 extra pounds to the set, but still smashed it,

Face pulls
4x18

Reverse band chins 115
3x5

Against miniband
24

Swiss bar bench press 245+chains
14

Swiss bar push press 160
25

Hyperextensions+25
3x9

Training Log: Entry 1071

Squats 465
3,2,1

Notes: Third rep was a real grinder, but I managed.

DB rows 205
5,3,3

105
1x24

Speed bench 185+chains
8x3

Swiss bar push press 160
24

RCSU+30
3x9

KB swingthroughs
55

Training Log: Entry 1070

Reverse band squats 555
3x5

Notes: Broke out my new knee sleeves for some intentional overtraining. A little harder to hit depth, but a lot more secure. I seem to be sitting back more the down now, which is a positive.

Chain DBPCs
4x22

GHR
1x55

Reverse band bench 345
5,4,4

Bench press 225
18

Notes: I cut out wide grip

Deadlifts 405+chains
1x20

Training Log: Entry 1069

SSB box squats 265+light bands and chains
4x5

Notes: Reducing bar weight again while adding bands

Face pulls
4x17

Chins 105
5,3,3

Notes: Time to hit up the reverse bands again. Just going to go with the average this time

Miniband
22

Swiss bar bench press 245+chains
13

Notes: Unrack with swiss bar directly over eyes to avoid snack crackle pop.

Swiss bar push press 160
1x22

Hyperextensions+25
3x8

KB swings+miniband
52

Training Log: Entry 1068

Squats 465
2x1

Notes: Like air.  Really figured something out here.

315
1x5

DB rows 200
3x5

105
1x20

Pin press lockout 405
3x5

Swiss bar push press 160
1x22

RSU+30
3x8

KB swingthroughs (KB+miniband
50

Notes: Thread miniband through KB handle, stick other end of band under squat box, pace away 1 garage tile (about 3-4 feet) and perform a combination KB swing/band pull through.  Great way to add resistance without using a heavier bell

Elbow prehab

Training Log: Entry 1067

Reverse band squat 550
3x5

Chain DBPCs
4x21

GHR
1x54

Reverse band bench press 345
5,3,3

(6) Mat pull 555
1

Notes: Time for a deload, today was a rough day.  PRs on squat and bench though, so I'll take it.

Training Log: Entry 1066

SSB box squats 355+chains
4x5

Face pulls
4x16

Chins 100
3x5

Against miniband
20

Swiss bar bench press 245+chains
11

Notes: Wide grip is just destroying my right shoulder, so I gotta give it a rest.

Swiss bar push press 170
18

Notes: Now that I'm push pressing, I'm going to cut the weight down to 160 to see if I can hit 30 again.

Hyperextensions+20
3x12

KB swings
92

Training Log: Entry 1065

Squats 460
3,2,1

Notes: Right quad bugging me now. Today was tough, but still possible. Have a gameplan and stick with it.

DB rows 200
5,5,3

95
1x30

Speed bench 185+chains
8x3

Notes: Right shoulder is bugging me. May need to cut out the wide grip stuff.

Swiss bar push press 170
18

RCSU+25
3x12

KB swings
90

Training Log: Entry 1064

Reverse band squats 545
3x5

Chain DBPCs
4x20

GHR
1x53

Reverse band bench press 340
5,4,4

Wide grip bench press 225
1x21

Deadlifts 405+chains
15

Chain curls
55

Training Log: Entry 1063

Sled drags 180lbs
1 forward, 1 back

Notes: Went over twice as far as usual, real ass kicker

Training Log: Entry 1062

SSB box squats 350+chains
4x5

Notes: Feeling beat up. Am forced to take an extra day off this week due to schedule, will see if that helps.

Face pulls
4x15

Chins 95
3x5

Chins against miniband
18

Wide grip bench press 245+chains
13

Swiss bar strict chain press
50

Notes: Using multiple grips. Great stablizer work.

Hyper extensions+20
3x11

KB swings
85

Training Log: Entry 1061

Squats 460
2x1

315
5

DB rows 200
5,3,3

95
1x24

Pin press lockout 405 from 10 pin
2

from 11 pin
2x3

Notes: Sticking with 11 pin. Jump from 11 to 10 is just too big. Will do very heavy lockout work 1 week and speed the next.

RCSU+25
3x11

Swiss bar strict press 170
16

Notes: Considering switching to push press.

KB swings
82

Training Log: Entry 1060

Reverse band squats 540
3x5

Chain DBPCs
4x19

GHR
1x51

Reverse band bench press 340
5,3,3

Wide grip bench press 225
1x20

Deadlifts

550x1

http://www.youtube.com/watch?v=ZHxnh40VIfQ

585x1

http://www.youtube.com/watch?v=WzRglo0PZTI

Notes: Holy shit, first, ammonia is aweosme and makes you crazy, and second, this is 3+years in the making.  As of this morning I was 191.8, making this an over 3xbodyweight lift.  My upperback rounded prior to lockout, which says to me that I need to keep up the lockout work, but I actually did manage to make it through with this one compared to 550 pull 3 years ago, which tells me that my KB swings and mat pulls are having a positive benefit.  I'm so amped about this.

Chain curls
50

Training Log: Entry 1059

SSB box squats 345+chains
4x5

Face pulls
4x14

Chins 85
3x5

Chins against miniband
16

Wide grip bench press 235+chains
16

Swiss bar strict press 170
15

Hyperextensions+20
3x10

KB swings
80

Training Log: Entry 1058

Squats 455
2,3,1

Notes: Technical issue on first set, bar was too high due to wearing sweatshirt.  Fixed it and crushed second set. 

DB rows 195
3x5

95
1x20

Speed bench 185+chains
8x3

Notes: 45 seconds of rest between sets

RCSU+25
3x10

Swiss bar strict press 170
15

KB swings
75

Miniband pushdown
100

Training Log: Entry 1057

Reverse band squats 535
3x5

Chain DBPCs
4x18

GHR
1x50

Revese band bench press 335
5,4,4

Wide grip bench 225
18

Deadlifts 405+chains
1x13

http://www.youtube.com/watch?v=8GrJ50mhZTk

Notes: Pulled 2 more off camera. Next time set the chains further away from the plates. Otherwise, worked well.

Chain curls
45

Training Log: Entry 1056

KB swings/blast strap push-ups/pull-ups

21/15/9

7:18

Training Log: Entry 1055

SSB box squat 340+chains
4x5

Face pulls
4x13

Chins 75lbs
3x5

Chins against miniband
14

Wide grip bench press 235+chains
1x12

Swiss bar press 170
14

Hyperextensions+20
3x9

KB swings
72

Training Log: Entry 1054

Squats 455
2x1

315
5

DB rows 195
5,5,3

DB rows 85
30

Pin press lockouts 405 from 10 pin
3x2

Notes: Stick with the plan next time. Speed bench on this day switch off with pin press


RCSU+25
3x8

Swiss bar strict press 170
1x13

KB swings
70

Miniband pushdowns
95

Training Log: Entry 1053

Prephab

Blast strap push-ups/Pull-ups
21/15/9

Training Log: Entry 1052

Reverse band squat 530
3x5

Chain DBPCs
4x17

GHR
1x49

Reverse band bench press 335
5,3,3

Swiss bar satan bench press 135
6,6,6

Notes: One set narrow grip, one set middle, one set wide.  Stole this from Joe DeFranco. No rest between sets

(7) Mat pulls 555
1x5

Notes: My pec health seems to be falling apart.  I felt the majority of the strain of this movement in my pecs rather than anywhere else.  Need to keep up the blast strap push-ups.  Will most likely make that my WC work this day rather than the swiss bar.  Also thinking of just throwing in a set of push-ups first thing in the morning for some prehab.

Chain curls
40

Training Log: Entry 1051

SSB box squats 335+chains
4x5

Face pulls
4x12

Chins 70lbs
3x5

Chins against miniband
12

Notes: Rigged this up with a miniband attached to my kettlebell on the ground.

Wide grip Bench press 225+chains
1x17

Notes: Done rest pause DC style

Swiss bar press 170
1x

Hyperextensions+20
3x8

KB swings
65

Training Log: Entry 1050

Heavy bag
8x2 minute rounds, 30 seconds of rest

First time hitting the bag in months.  Hands wore out before everything else.  Even when trying to punch softly, I'm much stronger than I was before, and it just destroys my hands.

Training Log: Entry 1049

Squats 450
3,2,1

Notes: Theory proves true. On weeks where I pull from the floor for reps, I hit squat PRs. Aside from some loud crunching from my neck at the bottom of the first rep, this felt easy. I think I've got something figured out, and I'm going to ride it for as long as I can. I'm essentially drilling my opener at this point, and being able to open this high means I'll be able to crush my previous numbers.

DB rows 195
5,3,3

DB rows 85
1x24

Pin press lockouts 405 from 11 pin
5,3,1

Notes: Bit by the Westside bug, following a bizzare strategy here. I will altnerate between ME and DE on this day, and move to heavier volume on day A with an RE style approach to benching. ME day will be a ROM progression of rack lockouts hopefully moving down to the chest.

These put a huge amount of strain on the pecs

RCSU+25
3x7

Swiss bar press 165
1x18

KB swings
65

Miniband pushdowns
85

Training Log: Entry 1048

Reverse band squats 525
3x5

Notes: "Teardrop" on left quad is bugging me on the eccentric unless I flare my foot out more. Watch this

Chain DBPCs
4x16

GHR
1x48

Reverse band bench press 330
3x5

Notes: Leg drive was really working today. Focus on keeping butt on bench while still being on my feet rather than on my back.

Wide grip bench press 225
1x18

Deadlifts 405
1x20

http://www.youtube.com/watch?v=X-q7S95hhsQ

Notes: Brutal, ugly and stupid, just the way I like it. I'm going to stop letting my ego get the best of me now and only go for 1-2 rest pause sets on this, but this was a long time PR and has done great things in helping me get over my fear of the deadlift. Lockout was very smooth as well.

Chain curls
35

Training Log: Entry 1047

SSB box squats 330+chains
4x5

Face pulls
4x11

Reverse band chins 145
5,3,3

Notes: Think I've tapped this movement out for as far as it will carry me.  Will either go straight weight or against bands next week.

Chins w/20
1x22

Pin press off chest 250+chains
5,3,3

Hyperextensions+10
3x15

Notes: Feeling out of it today.  Will be upping cals and resting.

Training Log: Entry 1046

6 mile walk

Been going on these with the Mrs. after dinner recently.  Been nice for my recovery and weight.

Training Log: Entry 1045

Squats 450
2x1

315
1x5

Notes: Correlation discovered. Weeks that I hit the mat pulls, my intensity squat suffers. I can work with this. If I hit a triple of 450 next week, then I'll just continue switching off. Threw in a cooldown set for volume.

DB rows 190
3x5

DB rows 85
1x20

Wide grip bench press 235+chains

RCSU+25
3x6

Swiss bar press 165
1x13

KB swings
62

Light band pushdowns
75

Training Log: Entry 1044

Conditioning
KB swings/blast strap push-ups/pull-ups
21/15/9

7:26

Training Log: Entry 1043

Reverse band squats 520
3x5

Chain DBPCs
4x15

Notes: Shrug back, not up.  Like a Kelso shrug

GHR
1x47

Reverse band bench press 330
5,5,4

Wide grip bench press 215
1x25

(5) Mat Pulls 545
1x5

Notes: Very theatrical.  After the set, I ended up stumbling head first into my powerrack and then wobbling all over the garage.  And I thought metal stars were the sign of ME.

Chain curls
30

Training Log: Entry 1042

SSB squats 325+chains
4x5

Face pulls
4x10

Reverse average band chins 135
3x5

Chins w/20
1x22

Pin press off chest 245+chains
3x5

Swiss bar strict press 165
1x16

Hyperextensions+10
3x14

KB swings
60

Training Log: Entry 1041

Squats 445
3,2,1

Notes: Brutal but I made it. Looks like a deload and more food was just what the doctor ordered.

DB rows 190
5,5,3

DB rows 75
1x30

Wide grip bench press 225+chains
18

Notes: Historically my bench grows from a combination of high volume and heavy weight, whereas with just straight heavy weight I die, so I'm mixing things up


RCSU+25
3x5

Swiss bar press 165
1x14

KB swings
55

Training Log: Entry 1040

Conditioning

KB swings/blast strap push-ups/pull-ups
21/15/9

8:05

Training Log: Entry 1039

Reverse band squats 515
3x5

http://www.youtube.com/watch?v=YbavYsJO6i4

Band pull aparts
4x33

GHR
1x46

Reverse band bech press 325
3x5

Notes: Using my wraps now, should hopefully help my beat up joints

Wide grip bench press 215
1x21

Deadlifts 405
1x15

http://www.youtube.com/watch?v=hfH-7Sairqs

Notes: 36 hour day on only 600 calories, this was rough. Need to take my belt out a notch. Form felt much better, helps to focus down rather than up.

Training Log: Entry 1038

SSB squats 320+chains
4x5

Face pulls
4x22

Revrese band chins 125
3x5

Notes: These are getting ugly. Next week I'm busting out the average band.

Chins w/20
1x20

Pin press off chest 235+chains
3x5

Notes: Blast strap work is paying off. Pecs feel a lot healthier.

Swiss bar strict press 155
1x21

Hyperextensions+10
3x13

KB swings
52

Training Log: Entry 1037

Conditioning

KB swings/blast strap push-ups/pull-ups
21/15/9

8:45

Notes: Added a new movement to the mix to create balance.  My quads will need some balance, but hopefully sled pulling will help there.  Otherwise, I'll be crazy and throw some front squats or trap bar lifts into this.

Training Log: Entry 1036

Notes: Deloading now, feeling beat up

Squats 445
2x1

Notes: I notice a relationship between having good weeks when I pull the sled and bad weeks when I don't. Will need to factor this into training.

DB rows 190
3x1

DB rows 75
1x24

Bench press 225
3x5

Swiss bar chain press
1x37

Training Log: Entry 1035

Conditioning
KB swing superset w/blast strap push-ups
21/15/9

Total Time: 5:24

Notes: Stole the programming from crossfit. Push-ups sucked massively, but will most likely help keep my pec healthy. Will try to beat my time whenever I train.

Training Log: Entry 1034

Reverse band squats 505
3x5

Miniband pull aparts
4x32

GHR
1x45

Reverse band bench 320
3x5

Notes: Right pec has been bugging me the past few days. Need to keep a watch on this.

Wide grip bench press 215
1x20

(6) Mat pulls 545
1x5

Chain curls
25

Training Log: Entry 1033

SSB box squats 315+chains
4x5

Face pulls
4x21

Reverse band chins 125
5,5,3

Notes: Wrote these down wrong last week.  It was 5,3,3

Chins w/20
1x19

Pin press off chest 225+chains
3x5

Swiss bar strict press 155
1x20

Hyperextenions+10
3x12

KB swings
50

Found out about a meet on 3 Dec.  Got something to train for now.

Training Log: Entry 1032

Squats 440
3,3,1

Notes: Reverse band squats are having a positive impact. Weight felt very light on my back.

DB rows 190
5,3,3

DB rows 75
1x20

Floor press 275
3x5

Swiss bar strict press 155
1x19

RCSU+10
3x15

KB swings
40

Notes: Doing this as WC for the squats

Training Log: Entry 1031

Reverse band squats 495
3x5

Miniband pull aparts
4x31

GHR
1x43

Reverse band bench 315
3x5

Notes: Not terrible. Getting a little clicking in my right shoulder, will need to play around with form.

Wide grip bench press 215
1x17

Deadlifts 405
1x14

http://www.youtube.com/watch?v=KkgLhRlYla4

Had the strength for a few more, but not the conditioning. I think this might be a very positive programming strategy for my dead, as long as I use it intelligently.

Training Log: Entry 1030

Conditioning

135lb sled drags
7 trips

Notes: Did the first 5 with no rest. Conditioning is really coming along.

Training Log: Entry 1029

SSB box squat 295+chains
4x5

Notes: Going to attempt to make this a higher volume day. Basing my routine over only having straight weight on the intensity day

Face pulls
4x20

Reverse band chins 125
3x5

Chins w/20
1x17

Light band pullthroughs/GHR superset

Wide grip swiss bar bench press 270
6,6,5

Notes: Will probably have to switch back to a straight bar soon.

Swiss bar strict press 155
1x17

Hyperextensions+10lbs
3x11

Training Log: Entry 1028

Squats 435
3,3,1

Notes: Using this like an intensity day. Will see how it works.

Pull throughs/GHR
25/15

DB rows 185
3x5

DB rows 65
1x30

Swiss bar bench 275
6,3,3

Swiss bar strict press 155
1x16

Band pushdowns
50

Notes: Minor lower back sprain this morning, had to cut out the sit-ups.

Training Log: Entry 1027

Conditioning

KB swings 45lbs
7 rounds
30 seconds w/30 seconds rest

Feeling fatigue in my middle back, which may be a sign of poor form.

Training Log: Entry 1026

Reverse band squats 475
3x5

Miniband pull aparts
4x30

GHR
1x38

Notes: Taking away the band for now. Seeing if it helps my hips.

Swiss bar bench 270
3x6

Wide grip bench press 205
1x25

(7) Mat pulls 545
1x5

Mat pulls 315
1x5

Notes: These were brutal again. Not enough hip, too much back. I'm planning on using my conditioning to fix that. I tried a backdown set and it was heavy as hell. I might make it that I switch off every training session between these and low weight floor pulls to keep from overtraining.

Miniband pushdowns
1x50

Training Log: Entry 1025

SSB Box squats 365
3x5

Notes: Going to buy some chains, so I can keep the bar weight light and really stress coming out of the hole

Face pulls
4x19

Reverse band chins 105
3x5

Chins w/10
1x

Light band pull throughs/GHR superset
25/13

Wide grip swiss bar press 265
3x6

Swiss bar strict press 145
1x22

Hyperextensions
3x21

Training Log: Entry 1024

Ran 2 miles with my wife.  Can still gut it out, which is good.

Training Log: Entry 1023

Light reverse band Squats 435
5,5,5

Notes: I've been in denial, but I peaked. Took 435 for a tough single in my opening set, and decided to throw on the bands. Feels like nothing on my back when I hit the hole. This could be good for overloading my upperback, but it's not going to help my dead any. I'll have to come up with a COA from here.

DB rows 185
5,5,3


Wide grip swiss bar press 270
6,3,3

RCSU+10
3x14

Notes: Cut out all extra work for today. I need to recover. Time to do some planning.

Training Log: Entry 1022

Squats 430
5,4,3

Notes: Finally hitting my breaking point, but I can live with that.  Going to reduce volume on my first 2 days a touch and see what happens.

Miniband pull aparts
4x29

GHR light band
1x32

Wide grip swiss bar press 265
3x6

Wide grip bench press 205
1x22

Mat pulls weren't budging.  I'm overtraining.

Solution: I noticed last training cycle that once I started pulling around the 4 mat point things were getting tough.  This is the second time it has happened, and when paired with my higher squat weight/volume, it's a recipe for injury/overtraining.  I'm going to pull from the 7, 6, and 5 height, and on the 4th week either deload, speed pull, or pull 405 off the floor for reps.  My squat should be building up my pull off the floor, and by overloading my back with the mat pulls, I should be able to nail anything in comp.  It's going to hurt my ego to not hit some great gym numbers every 2 months, but I gotta be smart.

Training Log: Entry 1021

Conditioning

135lb sled, 4 trips

Notes: I could have pulled for a 5th, maybe even more, but considering I haven't done this in forever and my deadlift day is tomorrow, I wanted to take it light.

Training Log: Entry 1020

Squats 425
3x5

Notes: Between the heat and doing this after coming back from work, this was intense. I may be switching to triples soon. I also need to work on my conditioning more. When I was pulling the sled, recovery was a lot better

Face pulls
4x18

Reverse band chins 105
5,5,3

Chins w/10
1x23

Light band pullthroughs/GHR superset
20/10

Wide grip swiss bar bench 260
3x6

Hyperextensions
3x20

Cut out strict press due to fatigue. May do it later today.

Training Log: Entry 1019

Squats 430
5,3,3

Notes: All time squat PR for any bar. Technically the strongest I have ever been

Dimel Deads 95
1x30

Notes: Trying to improve my hip recruitment on deads. These look vulgar, but they should do the trick.

DB rows 185
5,3,3

DB rows 65
1x

Wide grip swiss bar press 255
3x6

Swiss bar strict press 145
1x21

RCSU+10
3x13

Miniband pushdowns
1x40

Notes: Feeling great today. Squats were tough, and my upperback is really sore from bar placement, but my shoulders and triceps felt 100% healed and ready to push some weights. I may have to start hitting triples on the squats, but I'm prepared for that.

Training Log: Entry 1018

Squats 425
3x5

Miniband pull aparts
4x28

Wide grip swiss bar press 250
3x6

Wide grip Bench press 205
1x19

(4) Mat pulls 535
1x5

Notes: Brutal. Blame it on dehydration. 3 touch and go, 2 dead stop.

Doubled miniband curls
1x30

Training Log: Entry 1017

Squats 420
3x5

Face pulls
4x17

Reverse band chins 100
3x5

Chins w/10
1x20

GHR light band
1x33

Wide grip swiss bar bench 245
3x6

Swiss bar strict press 145
1x23

Hyperextensions
3x19

Training Log: Entry 1016

Squats 425
5,3,3

GHR light band
1x32

DB rows 180
3x5

DB rows 65
1x20

Wide grip Swiss bar press 240
3x6

Notes: Still playing around here. I might do this for my work sets, and middle grip for WC.

Swiss bar stretch press 145
1x20

RCSU+10
3x12

Miniband pushdowns
1x22

Training Log: Entry 1015

Squats 420
3x5

Miniband pull aparts
4x27

GHR w/light
1x31

Pin press 300
2x5

Notes: Still too heavy.  Difficulty momentum doesn't work in this case.  If the stall comes from CNS issues, it seems applicable, but for beat up joints, a new movement seems to be the protocol.  Going to swiss bar press for a while, and using the straight bar for my WC work.

Swiss bar bench 225
1x7

Notes:Just getting an idea of what I'm capable of.

(5) Mat pulls 535
1x5

Notes: First 4 touch and go, last 1 not.  Initial pull on the last was better form than the first, did a better job of getting my legs under me.  As the ROM gets larger, leg drive becomes easier.

Doubled miniband curls
25

Training Log: Entry 1014

Squats 415
3x5

Face pulls
4x16

GHR light band
1x31

Reverse band chins 90
3x5

Chins w/10
1x19

Reverse miniband pin press off chest 295
3x5

Swiss bar strict press 145
1x17

Notes: My elbows are still getting destroyed on the pin presses. I don't think the reverse bands are going to do the trick unless I use a huge amount of tension. Overcoming the dead pause is most likely the issue. Going to switch to touch and go bench for my primary movement, and start pausing my WC stuff, at least for the first rest pause.

Hyperextensions
3x18

Training Log: Entry 1013

Squats 420
5,3,3

Notes: Using a thumbless grip and less explosive in my set-up. See what happens.

GHR light band
1x31

DB rows 180
5,5,3

DB rows 55
1x30

Pin press off chest 300
5,3,3

http://www.youtube.com/watch?v=KyIr7AxRoD0

Notes: The first 5 went up easy, but I flared the hell out of my right elbow on the 5th rep. Next 2 sets were murder. I think I've hit my peak on this, and will try some reverse bands from here.

Swiss bar strict press 155
Crap

Notes: With how much pin press is exhausting me, my WC sets are suffering. I'm going to knock the weight down to 145, and pairing that with my reverse bands, I might be able to continue progressing. Otherwise, I'll just use a different grip on the swiss bar and start over.

RCSU+10
3x11

Miniband pushdowns
1x25

Training Log: Entry 1012

Squats 415
3x5

Miniband pull aparts
4x26

GHR w/light
1x29

Pin press 295
3x5

Notes: This is starting to get rough. The switch to squatting is adding some strain to my limbs, and the weight is feeling really heavy. I'm thinking that I'll hit 300x5 next training day, and switch to reverse bands

Had to cut out the swiss bar press. My forearms can't handle the negative.

(6) Mat pulls 535
1x5

Notes: Took a long break between 3 and 2. Forearms were just fried, and I couldn't grip worth shit, even with straps.

Bad training day in general. Need to up my cals and examine squat form.

Benefits of a home gym: just did the rest of my workout

Swiss bar bench press 215
1x27

Doubled miniband curls
30

Notes: The fact I can finish the presses later means it's something I am doing DURING my workout that is causing strain. I believe it's the squats, and I'll play around a little with form to see what I can come up with. For deads, I might keep the weight and mats the same next week and go for reps.

Training Log: Entry 1011

Squats 410
3x5

Light band face pulls
4x15

GHR light band
1x28

Reverse band weighted chins 75
3x5

Notes: Set-up is a little odd with this, but the result is sound

Chins w/10
1x18

Pin press off chest 290
3x5

Notes: Dealing with a great deal of fatigue due to flood efforts. Cut out assistance work.

Training Log: Entry 1010

Squats 415
5,3,3

GHR light band
1x27

DB rows 180
5,3,3

RB rows 55
1x25

Pin press 295
5,3,3

Swiss bar strict press 155
1x22

RCSU+10
3x10

Miniband pushdowns
30

Training Log: Entry 1009

Squats 410
3x5

Notes: Got a sinus infection. Recovery between sets sucked.

Miniband pull aparts
4x25

GHR w/light
1x25

Pin press 290
3x5

Swiss bar bench press 215
1x24

(7) Mat pulls 535
1x5

Notes: Just like last time, I get like 3 touch and go, and 2 dead pause.

Doubled miniband curls
1x30

 

Loaded sandbags for 3 hours to help with flooding efforts in my area. Good for conditioning.

Training Log: Entry 1008

Squats 405
3x5

GHR light band
1x24

Weighted chins 70
3x5

Notes: Next time using a reverse band

Chins w/10
1x16

Band pull aparts
4x24

Pin press off chest 285
3x5

Swiss bar strict press 155
1x21

Hyperextensions
3x16

Training Log: Entry 1007

Squats 410
5,3,3

GHR light band
1x21

DB rows 175
3x5

DB rows 55
1x22

Notes: Since I'm no longer using the SSB, I need to hammer my upperback with something harder than the inverted rows

Pin press 290
5,3,3

Swiss bar strict press 155
1x20

RCSU
3x21

Notes: I keep forgetting my prehab work. Gotta have more discipline.

Training Log: Entry 1006

Squats 405
3x5

Miniband pull aparts
4x23

GHR w/light
1x18

Pin press 285
3x5

Swiss bar bench press 205
1x28

Deadlift 495
1x5

http://www.youtube.com/watch?v=aPm1XVTyHgU

Notes: Rom progression theory worked. Think I'll start with 540 next time. I cut out the 1 mat pull because I figure that multiple weeks pulling from that low is going to cause a lot of stress, whereas the whole purpose of this strategy is to not overtax the CNS.

I had one more in me, but didn't want ego to get the best of me.

Training Log: Entry 1005

Squats of 400
3x5

GHR miniband
1x30

Notes: Getting difficult to make progress. May switch to a plate, or unbanded.

Weighted chins 70
5,3,3

Pull-ups/chins
13/8

Band pull-aparts
4x22

Pin press off chest 280
3x5

Swiss bar strict press 155
1x17

Hyperextensions
3x15

Training Log: Entry 1004

Squats of 405
5,3,3

Notes: Wrists aren't as flexible as they used to be. Need to set J-hooks lower next time. Otherwise, 405 feels like air, and my depth is way better. Actually getting some stretch reflex in the hole.

GHR miniband
1x33

DB rows 175
5,3,3

Blast strap inverted rows
1x28

Pin press from chest 285
5,3,3

Swiss bar press 155
1x16

RCSU
3x20

Miniband pressdowns
35

Great training day. Switch off SSB squats is painful for my ego, but great for my progress.

Training Log: Entry 1003

SSB squats 400
5,5,2

Notes: All sets were brutal. Set-up felt junked up, and right shoulder sprained. Couldn't finish the last set. Time to make an adjustment.

GHR w/miniband
1x35

RDPC 10
4x12

Notes: Using some 10lb plates for this

Pin press off chest 280
3x5

Swiss bar bench 205
1x24

(2) Mat pulls 495
1x5

Notes: May have had one more in me, but this worked.

http://www.youtube.com/watch?v=QJ99rCcN-8Y

Training Log: Entry 1002

Conditioning

Sled drags: 135lbs

5 forward, 5 backward

Notes: This was tough after such a long break, but it felt great.  All the pain in my knees went away.

I think I'm going to wait until I hit my full ROM deadlift before I make any changes to my program.  Everything is "working" so far, it's simply a question of optimal performance, and making adjustments now might impact everything else.

Training Log: Entry 1001

SSB squats of 400
5,3,3

Notes: Took video of the sets. Depth is getting dangerously on the high side. Need to watch for this. Run into the issue where my elbows hit my knees. Focusing too much on going down, not back. If this keeps up, I might just cut my losses and switch to straight bar. I've been using the SSB for over a year, and I my body may simply be burnt out

GHR miniband
1x31

DB rows 170
5,5,5

Blast strap inverted rows
1x25

Pin press from chest 280
5,3,3

Swiss bar press 135
1x26

RCSU
3x19

Notes: Been kinda off recently. Heat might be playing a factor.

Training Log: Entry 1000

SSB squats 395
3x5

GHR w/miniband
1x31

Miniband pull aparts
4x20

Pin press off chest 275
3x5

Swiss bar bench 185
1x28

Notes: I know my goal is 30, but 1 rep a week is just getting stupid.  Increasing next week

(3) Mat pulls 495
1x5

Notes: These were tough, had to really pyche myself up for them.  Once my work and sleep schedule adjusts, I should be good.

Doubled miniband curls
30

 

Journal Note: My 1000th training log.  It's amazing to think about what happened since I started.  I was a sophomore in college, had no idea what I was doing, following workouts from Muscle & Fitness and bodybuilding.com and trying to balance MMA and lifting, which resulted in being bad at both and making no progress.  Did an amatuer MMA tournament, managed 1 win by strength and wrestling, and 2 losses by total lack of grappling training.  Met my wife to be that year, and finally started serious lower body training as a junior after getting back from field training.  Got married after I graduated, kept up the martial arts into my first year of active duty service, when I finally decided to commit to the one thing I seemed to have some talent in versus trying to force myself to become a better fighter.  Hung up the gloves, and started the home gym.  It all started out with an adjustable olympic bench, a barbell, and 275lbs of plates.  Was unsuccessfully attempting Westside, and only had enough weight for ME good mornings.  Broke my first 500lb deadlift and 400lb squat that year.  Moved up north, got a horrible lower back injury that made me think I was going to have to hang it all up.  Finally got a training belt, and rehabbed my back over that year to get to 405x5+chains on squats.  Bought more gym equipment, switched between Pavel's and westside a lot.  Came up with my 3 forward, 2 back approach, set some huge records, and finally had my first powerlifting meet this year.  Been a good time, and can't wait to see what happens in the future.  Thanks for sticking with me.

Training Log: Entry 999

SSB Squats 390
3x5

GHR miniband
1x25

Notes: Kinda an off day in training today. Pulled some muscles in my glutes and upper back, and was hurting for recovery. Diet has been shit this past week with celebrating my recent promotion, so I should get back into the swing of things once my eating gets back on track.

Weighted chins 65
5,5,3

BW chins
1x24

Miniband pull aparts
2x20, 2x19

Pin press 270
3x5

Notes: Dry heaved on the front lawn in between sets 2 and 3. Maybe I'm sick.

Swiss bar strict press 135
1x24

http://www.youtube.com/watch?v=63DSXgqQrVk


Hyperextensions
3x13

Notes: Wanted to break in my new reverse hyper, but was just dead from weakness. Maybe after my deadlift day.

Training Log: Entry 998

SSB squats 395
5,3,3

GHR miniband
1x30

DB rows 170
5,5,3

Notes: Getting heavy now. Will go linear until it fails.

Blast strap inverted rows
1x27

Pin press from chest 275
5,3,3

Swiss bar press 135
1x21

RCSU
3x18

Miniband pushdown
1x35

Training Log: Entry 997

SSB Squats 390
3x5

Notes: I knock out the first 3 fast, and last 2 suck. Left knee has been swollen recently, don't know why.

GHR w/miniband
1x25

Miniband pull aparts
4x19

Pin press off chest 270
3x5

Swiss bar bench 185
1x27

(4) Mat pulls 495
1x6

Notes: Pulled with my new texas deadlift bar. Feels so awesome, much more natural. Now that the ROM is lower, remember to bend knees more. I think 5 mat is just an awkward height, as these felt great, as did 6 mat. As I stated before, I won't limit myself to 5 if I have more in me, 5 is just the minimum.

http://www.youtube.com/watch?v=-UChq8yv3-M

Doubled miniband curls
25

Training Log: Entry 996

SSB squats 390
5,3,3

GHR
1x44

DB rows 165
3x5

Blast strap inverted rows
1x25

Pin press from chest 270
5,3,3

Swiss bar press 115
1x30

Notes: Hit my goal, time to increase weight.

RCSU
3x17

Miniband pushdowns
1x25

Notes: Back from my wife's marathon.  My eating should become a little more sane now.

Training Log: Entry 995

SSB Squats 385
3x5

GHR
1x38

Miniband pull aparts
4x18

Pin press off chest 265
3x5

Swiss bar bench 185
1x26

(5) Mat pulls 495
1x5

Notes: A little more difficult.  I think the 5 mat point is most likely when form gets odd, as it's too low to just lockout but too high to get momentum going.

NG chins superset light band curls
10

Training Log: Entry 994

Squats 380
3x5

GHR
1x40

Weighted chins 55
3x5

BW chins
1x22

Miniband pull aparts
2x18, 2x17

Pin press 260
3x5

Swiss bar strict press 115
1x25

Hyperextensions
12, 11, 10

Note: I'm already hitting the "peaking" part of the program, where Day A feels horrible and Day C feels great.  I'm looking very meaty right now, and losing some of my abs.  Once my wife is done with her marathon my eating will taper down a little, but until then I'm eating like it's my job.

Training Log: Entry 993

Sled pulling 135

4 forward, 4 back

Still a real killer. Just keep gutting it out.

Training Log: Entry 992

SSB Squats 385
5,3,3

GHR
1x38

DB rows 160
3x5

Blast strap inverted rows
1x23

Notes: I may those these onto the end of my deadlift day as well for more upper back volume

Pin press off chest 265
5,3,3

Swiss bar strict press 115
1x26

RCSU
3x16

Miniband pushdowns
1x43

Training Log: Entry 991

SSB Squats 380
3x5

Notes: Close stance works well so far

GHR
1x35

Miniband pull aparts
4x17

Pin press from chest of 260
3x5

Notes: Moved the pins up one. Can still hit my chest with an arch.

Swiss bar bench press of 185
1x21

(6) Mat pulls 495
1x5

Notes: Quit hyperextending

EZ bar curls 85
1x2

Training Log: Entry 990

SSB squats 375

3x5

 

Notes: Using a closer stance.  Easier to hit depth, harder to get out of the hole.

 

GHR

1x34

 

Weighted chins w/45

3x5

 

BW chins

1x20

 

Mini band pull aparts

2x17, 2x16

 

Pin press 255

3x5

 

Swiss bar strict press 115

1x22

 

Notes: Was dying on my presses today.  Need more food before training.

 

Hyper extensions

12,10, 10

 

Training Log: Entry 989

Sled: 135lbs

3 forward, 3 back

Note: Miscalculated last time, it was only 2 and 2.  Was factoring in my warm-ups.  My hamstrings have tons of work capacity, but my quads are pretty pathetic, as to be expected.  This should have some real positive impact.

Training Log: Entry 988

SSB squat 380
5,3,3

GHR
1x33

DB rows 155
3x5

Blast strap inverted rows
1x19

Notes: My lower back is too fried at this point for more DB rows, so I'm going to give these a try.

Pin press off chest 260
5,3,3

Swiss bar strict press 115
1x22

RCSU
3x15

Miniband pushdowns
1x25

Training Log: Entry 987

Ran 3 miles in 29:36

First time running since Feburary.  Been doing my conditioning on my low carb days, and it's killing me.  Shins bugged me at first, went away, and then right quad filled with blood and stayed pumped for the duration of the run. 

Training Log: Entry 986

SSB squats 375
3x5

Notes: First set is always the hardest. Sounds like my warm-up sucks.

GHR
1x28

Mini band pull aparts
4x16

Pin press off chest 255
3x5

Swiss bar bench 185
1x18

(7) Mat pulls 495
1x5

Notes: This worked out well, I think my theory of ROM progression is sound, and I should be able to hit 495x5 from the floor in 2 months. I'm attempting to go touch and go, but I had about 3 dead stop reps here.

EZ bar curls 85
1x21


NOTES: Still hammering out the details with assistant work. I think I'm going to put hyperextensions as my primary core work on day A, since chins don't hit the lower back a whole bunch, and roman chair sit-ups on Day C, since my lower back gets hit on day B and C. Pull aparts on Days A and B, since chins and 1 set of deads isn't going to hit the rear delts much. Curls on day B due to the lack of elbow flexion in the deads. Band pushdowns on Day C just to get some elbow rehab in. My calf work is gonna just come from sled dragging, which will also help my quad conditioning which seemed to be lacking during my most recent max effort squat attempt.

Training Log: Entry 985

Sled dragging

135lbs

3 forward
3 backward

Notes: Warmed up by stacking plates and taking trips. No idea what the distance is, I just walk down to my mailbox and back. Quads are full of blood, which considering they were what seemed to fail on my last squat, should be helpful. Not sure how I intend to work my conditioning, but I'll figure it out as I go.

Training Log: Entry 985

Back to what works.

 

SSB squats 370

3x5

 

Notes: Left knee is tracking inward.  Work on that.

 

GHR
25

 

Chins w/35
3x5

 

18xBW

Miniband pull aparts

4x15

 

Pin press off chest 250
3x5

 

Swiss bar overhead 115
18

 

Notes: Holy cow, I now know that any time I ever spent NOT pressing with a swiss bar was wasted.  This totally fried my shoulders with such little weight.  It’s slightly unbalanced based on how you grip the handles, so there is still an element of stability training mixed in.  Leads me to believe that swiss bar crazy bells would absolutely murder anyone.

 

Meet report

Squat-474
Bench-342
Deadlift-525

Total: 1361

Had a blast. Took first in my weight class, set 2 state records (bench and deadlift), and took second place overall. I lost by .1 points on the coefficient against a guy that had been powerlifting for a while, so I'll take that for my first meet ever.

Got video of everything but my squat opener

474 squat
http://www.youtube.com/watch?v=9qHvK_Zte6Q

502 squat attempt
http://www.youtube.com/watch?v=y_0hQtt64aU

300 bench press
http://www.youtube.com/watch?v=RPpxDJLeoi4

320 bench press (state record)
http://www.youtube.com/watch?v=XR_9UDlIBbg

342 bench press (state record)
http://www.youtube.com/watch?v=W-P8d3bX8gs

450 deadlift
http://www.youtube.com/watch?v=UZNhOoCMpCI

500 deadlift (state record)
http://www.youtube.com/watch?v=pelXgEvA30I

525 deadlift (state record)
http://www.youtube.com/watch?v=_4Sgd9uoNto


Summary: It was a great experience and I learned a lot from it. None of these were real PRs for me, but they were PRs for my bodyweight, so I'll take that. The 502 squat is a dissapointment, I had it and alluva sudden my legs just gave out on me. Shows me the value of low rep work: all this high rep stuff just doesn't prepare you for maximal lifts. All in all, I'm proud of my showing, especially given that I only heard about this meet a month out from it, and did absolutely nothing to train for it. I think on monday I'm going to hang up DC and get back to some linear strength training, and maybe from there hit up Westside when I need some more powerlifting specific stuff. I have been bit by the bug.

NASA put on a good meet, as did the Gary Clock, the local rep. All the other lifters were great, to include a fucking monster of a high school kid in the 308 division. I was sorta the odd man out being that it was my first meet, which ended up confusing the fuck out of people when I was in the running for best overall lifter. Gary says I have a lot of potential, and really this was the inspiration I needed to get back into my training.

What's interesting is how much heavier everything felt to me. Makes me think my weights aren't very well calibrated at home.

Training Log: Entry 984

Voice command workout

Squats of 315
3x1

Bench of 225
3x1

Deadlifts of 315
3x1

Notes: Had my wife calling voice commands just so I could get used to it. I know it's my first time out, and I hear people fucking up lifts because of nerves and being new to commands, but I think my time in the military and all the marching I did will pay off here, as this was very intuitive. We'll see what happens come game day.

Took video just to see if I can actually hit depth

If I can keep this up, I'll be happy.

Training Log: Entry 983

Squats 405
8

http://www.youtube.com/watch?v=qT0ZhE8thZI

Notes: Had a little more in me, but didn't want to push it. Will really need to sink rock bottom on meet day.

BB curls 105
7

Notes: Making this a light training day, and really I don't care about biceps.

CoC grippers 2/1
9/12

Notes: Called it at that. I'm gonna have one more light workout to work on verbal commands on Wednesday, and then it's game day.

Training Log: Entry 982

Bench 295
8+3+2

http://www.youtube.com/watch?v=lLjQWGWQJek

Notes: Ugh, this is ugly.  I got happy feet, no arch, and my bench stroke is way too long.  Too late to make any changes now, but after my meet and after this program I need to start actually benching.

Bradford press 145
8+3+2

CG 2-board press 265
7+3+3

Chins w/30
12+3+3

Deadlifts 405
5,11

http://www.youtube.com/watch?v=x7w8zn3CF90

http://www.youtube.com/watch?v=ry0RH0Pq5WU

Notes: Holy shit, where did that 11 come from?  I guess what they say about the SSB being the “deadlift bar” has some truth.  What’s worth noting is that I can keep a more neutral back angle when I go touch and go versus when I try to pull with “good form”.  I’m also overextending like mad, which most likely explains my back pump.  Need to just hit the hips and call it good.  I think this also speaks to the value of mat pulls, because 405 felt like air.  I’ve never moved it so easily before in my life.

 

Training Log: Entry 981

SSB box squat 380
7

Notes: I am moving the heavy set to the front while keeping the WM set at the end. Dante advocates resting "as long as you need" between the heavy and WM sets, so I figure it's not going to have any impact on hypertrophy, while it will allow me to actually get stronger on my squats versus their current level of weakness. So far, so good.

EZ bar curls 95
18+5+5

Notes: Unintended benefit from squatting first is I now can no longer use my lower back to cheat the curls. Much tougher, and blew my biceps away

Swiss bar curls 75
13

Seated swiss bar calf raises 205
12

Banded GHR light+20
9+4+3

SSB box squats 300
20

http://www.youtube.com/watch?v=NanYzvykWcg

Notes: Literally resting on the box on the last 4 reps, but it works. I notice that when I sit back, my depth is a hair high, but when I use bad form and sit straight down, the box is the perfect height. I'll probably need to do a little dive bombing on the meet, but no biggie.

Training Log: Entry 980

Incline Press 255
9+2+2

Notes: I've noticed that DC has really helped my bench, but at the same time, so does everything else.

Machine shoulder press 220
7+2+1

Weighted dips w/100
9+2+2

Wide grip lat pulldowns 180+plate
12+5+4

Low pulley rows 180+plate
12+5+5

Training Log: Entry 979

DB curls 45
12+4+4

Reverse EZ curls 75
15

Swiss bar seated calf raises 195
12

Deficit trap bar lifts 475
8

Notes: Did these after a big meal, almost puked. Otherwise not terrible.

360
2x20

Notes: Time to up the weight and cut this down to 1 set. Was dry heaving on my front lawn.

Hyperextensions

Training Log: Entry 978

Floor press 290
8+3+2

Strict press 160
8+3+2

CG bench press 245
8+2+2

NG chins 25
11+4+3

DB rows 140
12

Notes: Last few sessions I've been really relaxing the lat and letting the weight stretch it on the way down. Seems to be doing the trick.

Training Log: Entry 977

BB curls 105
15+5+5

CoC 2/1
4/13

Notes: No rest between the curls and these. Killed my grip, but oh well.

SSB calf raise 325
12

GHRs 50lbs
10+5+2

Notes: Minor torque on left knee at the end, watch for that.

SSB squats 375
7

Notes: I'm overtraining my lower back here. Gotta stick to at most once a week with my hyperextensions. Was seeing metal stars on the first rep, but after that it was tolerable.

300
20

http://www.youtube.com/watch?v=DXhi28q3Hds

Notes: Got video, higher than where I want it to be, but I'm supposed to emphasize my quads anyway. My lower back is fatigued, and it made depth impossible, so I'm cutting out the accessory work for a while. Gotta make sure I have depth for my competition.

Training Log: Entry 976

Bench 295
7+3+2

Bradford press 145
7+3+2

CG 2-board press 265
7+3+2

Chins w/30
10+3+3

Mat pulls 465
8,7

Notes: Wrestling shoes made a helluva difference. Winched the hell out of my belt as well. No issues with back. Most liley had 1 more in me on last set, but wanted to take it a little easy. Next time this day comes around I might try some pulls from the floor just to see if I have the flexibility to hit it big.

Core work.

Training Log: Entry 975

EZ curls 95
17+5+4

Swiss bar curls 75
12

Notes: This torches the forearms. Amazing.

Seated Swiss bar calf raise 185
10

Banded GHR w/light+10lbs
12+5+3

SSB box squats 375
7

295
20

Notes: Last 3 reps were ugly. Upper back rounding. Still a total ball buster

Training Log: Entry 974

Incline Press 255
7+2+2

Machine shoulder press 205
8+3+3

Weighted dips w/100
8+2+3

Wide grip lat pulldowns 180+plate
9+6+3

Low pulley rows 180
12+5+4

Notes: I'm deviating from the program here, but with a cable row, I feel I can rest pause without risking injury.

Core work

Training Log: Entry 973

DB curls 40
19+5+5

EZ curls 75
14

Swiss bar seated calf raises 165
12

Notes: The dip belt is getting pretty overloaded here. I might grab a loading pin, but for now I'm pretty weak on seated calf work anyway, so I'm gonna double up.

Deficit trap bar lifts 465
8

Notes: Like air. Good back angle too.

355
2x20

Hyperextensions
30

Notes: This day murders me because of the two widowmakers, but part of me thinks that's a good thing. If I start really getting negatively impacted, I'll cut it down to 1.

Training Log: Entry 972

Floor press 285
9+3+2

Strict press 155
9+3+2

CG bench press 235
9+3+3

Notes: Use swiss bar for tricep stretch

NG chins 20
13+4+3+static hold

DB rows 135
12

Band pushdowns
RCSU
Reverse hypers

Some progress photos

Training Log: Entry 971

BB curls 105
13+5+5

CoC grippers 2/1
8/11

SSB calf raise 325
10

GHRs 50lbs
9+4+2

SSB squats 375
6

Notes: Had a lot more in me, but I'm still a little gunshy after straining my back/hips last training day. This is easily my fastest recovery rate, and I hit a great depth on the majority of these while setting a PR. Can't complain.

295
20

GHR reverse hypers
17

Notes: I'm being cheap and just using my GHR as a reverse hyper rather than shelling out $500 for a legit one. This is actually really intense when done right. Using this as some re/prehab so I can finally get my lower back strong.

Training Log: Entry 970

Bench 285
9+3+3

Bradford press 145
6+2+2

CG board press 255
8+4+3

Chins w/25
12+3+4

Mat pulls 465
2x5

Notes: Trying not to jerk the weight up, and pull it slowly off the floor. Had more strength in me on that last set, but felt my hip start to slip so I called it. Been sick, made me weak for today. Need to eat more too, dropping weight.

Training Log: Entry 969

EZ curls 96
15+5+4

Hammer curls 30
13

Seated swiss bar calf raise 145
12

Notes: Set on 3 pin next time for full contraction on the negative

Banded GHR w/light+10lbs
9+4+3

SSB box squats 375
6

Notes: These are getting brutal. Hip continues to impress me with how well it's healing.

290
20

Notes: Actually managed to keep my form on all by the final rep. A few were touch and go, but I've become comfortable with a certain level of form deviation.

Training Log: Entry 968

Incline Press 245
10+3+2

Machine shoulder press 205
7+3+2

Weighted dips w/90
10+2+2


Wide grip lat pulldowns 180+plate
7+5+4

Low pulley rows 160
12+5+6

Notes: Planning on competing in a powerlifting meet on 30 Apr.  Will be my first one.  Not really changing my routine for this, just gonna go for the experience.

Training Log: Entry 967

DB curls 40
17+5+5

EZ reverse curls 75
13

Dip belt calf raises 230
12

Deficit trap bar lifts 455
8

350
2x20

RDLs 170
12

Notes: Came home from work sick, and it murdered me during the workout. Cut out the stretching, and rested a long time between sets on the leg stuff.

Training Log: Entry 966

Floor press 275
10+3+2

Strict press 150
8+3+3

CG bench press 225
10+3+2

NG chins 20
11+3+3

DB rows 130
12

Training Log: Entry 965

BB curls 105
11+5+4

CoC grippers 2/1
7/10

SSB calf raises 315
12

GHR 50lbs
8+3+2

SSB squat 370
7

Notes: These were brutal. Back still fatigued from shoveling snow

290
20

Notes: Got angry and destroyed this. These high rep sets are really a great motivator

Training Log: Entry 964

Bench 285
9+2+2

Notes: This is the strongest I've been on bench in a while, even if it's touch and go.

Bradford press 135
8+3+3

CG 2 board press 255
8+4+2

Chins w/25
10+3+4

Mat pulls 445
2x8

http://www.youtube.com/watch?v=CjzC2c0sSkY

Notes: Didn't set my straps up right on the second set. Ended up with 6 touch and go plus another 2. Form looked WAY better than I thought it would.

Training Log: Entry 963

EZ curls 85
19+6+5

Hammer curls 30
11

Seated swiss bar calf raise 135
12

Notes: I am nothing if not inventive. This really nailed my calves, and using the swiss bar the weight isn't focused solely on one point of my quads like with a barbell. It also doesn't roll around during the raise. Set the pins at 4-5, using the feet of the bench as a platform.

Banded GHRs w/light
11+6+4

SSB box squats 375
5

Notes: Used the very last notch on my belt. I'm 193lbs now, how am I skinnier?

285
20

Notes: Hip keeps getting better, while my form gets worse. It's a widowmaker, I expect some deviation, but still, coming out of a box I always get that upper back round.

RCSU
17

Training Log: Entry 962

Incline Press 235
10+3+2

Machine shoulder press 190
9+3+2

Notes: damnit, was looking at an old log entry. Still made progress on the incline bench, and stayed the same on machine shoulder press. Dumb mistake
Weighted dips w/90
8+2+3


Wide grip lat pulldowns 180
12+5+4

Low pulley rows 140
13

 

At the end of the workout, I threw in a set of 4 reps at 205 for the shoulder press just to prime my body for the future.

Training Log: Entry 961

Condiitoning

http://www.youtube.com/watch?v=g5AlgQEMARY&feature=channel_video_title

100lb bag, 28 reps

This was a blast.  Really hit the lower back and legs.  Think I'm going to stick with this as my go to movement.

Training Log: Entry 960

DB curls 40
15+5+5

EZ reverse curls 75
12

Dip belt calf raises 225
12

Deficit trap bar lifts 445
8

Notes: Had way more in me. Really shoulda pushed harder, but was saving myself for the WM set. Rookie move really.

340
2x20

http://www.youtube.com/watch?v=Cik2Zwl5QLs

Notes: Didn’t touch on a few, but my care factor is low on that. Still a total glute destroyer.

RDLs 165
12

RCSU
15

Training Log: Entry 959

Floor press 265
10+3+2

Notes: This movement is still so great on the chest. My elbows click a ton though.

Strict press 145
9+3+3

CG bench press 215
9+3+3

NG chins 15
13+4+3

DB rows 125
12

Notes: All of my plates and bars were soaked due to the changing weather. Made grip somewhat difficult, even with straps.

Training Log: Entry 958

BB curls 95
17+6+5

CoC Grippers 2/1
6/9

SSB calf raise 315
10

GHR 45lbs
10+5+4

SSB squat 370
6

Notes: Set-up felt funky, maybe as a result of not wearing my sweat shirt.

285
20

Notes: Cinched belt too tight, made it hard to breathe.

Training Log: Entry 957

EZ curls 85
16+6+5

Hammer curls 25
17

SSB calf raise 305
12

GHR mini+25
11+5+4

Notes: Next time I want to just use a light band.

SSB box squats 365
7

280
20

Notes: Hip is almost 100%.  Only feel pain when I squat, and even then it's pretty minor.  Squatting from a deadstop for multiple reps is murder though, and I gave out after my 20th squat and fell on the box.

Bodyweight: 191

I bought some "Up Your Mass" and I'm drinking that for breakfast on my high carb days in place of my oatmeal shake.  My appetite has been bottomless, and I've been giving in as much as I can.  I think most of the weight is just carb-up bloat, but it's still nice to see progress while staying at a 32"

Training Log: Entry 956

Incline press 235
9+3+2

Notes: I love how strong I've become on this movement.  I used to be incredibly weak at this angle.  I really think the pin presses had MAJOR carryover to everything.  Brook Kubrick is the man.

Machine shoulder press 190
9+3+2

Dips w/70lbs
10+6+2

Notes: longer rests between first 2 clusters due to working in

Pulldowns 180
8+5+4

Chest supported rows
Fucking around

Notes: still deciding on what best to use here

 

Training Log: Entry 955

Double update

Db press 80
20 4 6

Notes: Curently TDY, no way to rig up floor press. Stopped at floor press rom. Good pec strain.

Strict press 145
7 3 2

Cg bench 205
8 3 3

Ng chin 15
9 3 3

Db rows 115
12

 

 

DB curls 40
12+4+5

EZ reverse curls 75
11

Dip belt calf raise 215
12

Deficit trap bar lifts 435
8

335
2x20

Notes: Breaking the weight off the ground murders my hips, but after that I'm great. Second set killed me, was off my feet for quite some time. This movement really hits my glutes, more than anything else I've ever trained.

RDLs 155
12

Sit-ups

Training Log: Entry 954

BB curls 95
15+6+5

Notes: Finally got more bicep activation rather than just swinging.  Helps not to completely unload the weight at the bottom.

Grippers (drop set #2-#1)
5/8

SSB calf raise 305
10

GHRs w/35
10+4+5

SSB squat 360
8

Notes: Back is feeling better, hip flexor/quad gradually improving.  Way better than my box squats.

SSB squats 275
20

Training Log: Entry 953

Took my PFT today

Waist: 30.5" (WTF: 20 points)
Push-ups 1 minute: 67 (10 points)
Sit-ups 1 minute: 58 (10 points)
1.5 mile run: 11:12 (54.8 points)

Total score: 94.8

Met my goal, won't have to test again for a year.  Gives me 8 months to bulk and 4 months to get back in shape.  Celebrated with a burger and wings for lunch, and taco bell for dinner.  Bought some oatmeal today, which I'm going to blend into a powder to mix with my shakes in the morning.  I'm also going to begin carb cycling, eating carb heavy on my lifting days and carb light on non-lifting days.  I want to keep my conditioning up, but don't plan to do it by running for time.  Light running, walking, or hitting the bag is the goal.

Bench 265
10+2+3

Notes: Definitely touch and go as things went on, but still hitting my chest just fine.

Bradford press 125
9+3+3

CG 2-board press 235
9+3+3

Chins 20
11+3+2+13 second hold

Mat pulls 405
7,10

Notes: Difficult to break off the mats.  Hip pain paired with overtraining.  Use more quads and less hamstrings to lift it.  I'm also removing deads from my second upper body day and replacing them with DB rows, then replacing DB rows on my third day with chest supported rows.  Once I reach a point of no gains on the mat pulls, I'm going to remove a mat every training session until I'm deadlifting the weight off the floor.

 

Training Log: Entry 952

Practice PFT

Push-ups 1 minute
67

Sit-ups 1 minute
58

1.5 run
11:54

Waist size
Not fatass

Total score
92.4

I have a 20 second window on my run time before I drop below a 90. Trained this just like game day. Push-ups, 5 minute rest, sit-ups, 5 minute rest, run. Only thing I couldn't simulate was waist, but since I still fit into my 32s with room to spare, I think it's a gimmie. If I can score a 90, I won't have to test again for a year, which gives me 8 months to put on weight and 4 months to take it off again.

Training Log: Entry 951

Incline Press 225
9+2+3

Machine shoulder press 175
9+3+3

Weighted dips w/50
10+5+3

Chest stretch 25
40 seconds

Notes: I might switch from a fly stretch to a press stretch.  Less stressful on my shoulder joint.

Shoulder stretch
75 seconds

Tricep stretch 30
80 seconds

Wide grip lat pulldowns 160
10+6+6

DB rows 110
12

Notes: My lower back is really stiff, made these tough.  Will have to monitor this.

Lat stretch
75 seconds

Sit ups

Training Log: Entry 950

Bi lateral DB curls 35
18+5+6

Reverse EZ bar curls 65
15

Bicep stretch
50 seconds

Notes: Slipped on the ice today and landed on my forearm. Nothing broken, but the bruising made it hard to grip.

Dip belt calf raise 205
12

Deficit trap bar lift off 4 mats 425
7

325
2x20

Notes: That extra mat made a huge difference. Now this movement is a real maneater.

RDLs 145
12

Hamstring stretch
70

Quadstretch
70

Training Log: Entry 949

Floor press 245
11+4+3

Notes: It's really amazing how much this movements hammers the chest.  You'd think the partial ROM would reduce it, but you spend most of your energy stablizing the weight with your chest.

Strict press of 140
10+3+3

Notes: Wore a belt.  Figure the emphasis is on the delts and not the back.

CG bench press 195
11+3+4

Pec stretch 35
35 sec

Shoulder stretch
75s

Tricep stretch
75 seconds

Notes: Consider using blast straps for pec stretch.  These flyes are just murder on my shoulder.

NG chins 10
12+3+3+10 second hold

Deadlifts 315
2x12

Notes: Dead stop last 2 reps of last set.  Form isn't great, but touch and go allows for some deivation.

Lat stretch
60 seconds

Crunches
55

Notes: Doing this while my hip heals.  Emphasis on completing the movement by using my abs instead of my hip flexors like most people do.

Training Log: Entry 948

BB curls of 95
14+5+5

Notes: Bad form, should really lower the weight here .

CoC #2
11

Notes: Next time attempt pre-exhaust with 2 and rep out with 1

SSB calf raise 285
12

GHR w/25
12+5+5

SSB squats of 345
8

255
21

Notes: Wore a belt on the widow maker set to put more emphasis on quads and less on lower back.  My quad/hip still has some minor pain.  I was correct in that the roman chair sit-ups were aggrivating it.  Trying to go below parallel most likely shifted emphasis onto the hip flexor and off the abs.  Will need to work around this.

I'm up about a pound so far, sitting at 189.  Though I haven't been posting about my diet, today was a great exercise in low carb/high protein and fat

Breakfast
Double whey shake w/milk and whipped cream

Snack
3 hard boiled eggs

Lunch
Taco salad

Dinner
Full rack of ribs and 8 buffalo wings

Also been drinking more water.  Bringing it to work.

Training Log: Entry 947

1.5 mile run, incline 1, speed 8.2
10:59

Notes: Once again, ran on an empty stomach, first thing in the morning.  Miserable, but better preps me for game day.

Bench of 255
10+3+2

Notes: First bit was much closer to a legit 10rm.  Though I didn't take my pin presses as far as I wanted to, the carry over to benching strength is obvious.  This is nuts.

Bradford press 115
9+4+3

CG 2 board press 225
9+3+3

Notes: Changed this up slightly, board pressing is less painful on my joints.

Fly stretch 35s
45 seconds

Shoulder stretch
70 seconds

Tricep stretch 35
45 seconds

Chins w/10
12+3+3

Notes: This still inflames my left elbow, but it's getting better.  I only notice pain on chins.

7 Mat pulls 385
8, 10

Notes: Went dead stop last 3 of last set.  1 minute rest between sets.  Felt good to be pulling "heavy" again.  I really like the short ROM.

Lat stretch
70 seconds

Band pushdown/standing ab work

 

Training Log: Entry 946

EZ bar curls 65
20+6+9

Hammer curls of 35
11

Notes: Too heavy.  Had to cheat.  Lighten the load next time.

SSB calf raise of 265
12

GHR against miniband
13+7+5

SSB box squats

335x8

245x20

Notes: The top of my right quad/hip is really fucking tight.  I think the Roman Chair Sit Ups with straight legs have been putting too much stress on my hip flexor.  I'm going to cut them out for now, and do some basic sit-ups with my PFT coming up and see if that clears things up.  It was painful on the heavy set of box squats, but after rep 7 or so on the widowmaker set, it was stretched out just fine.

Did stretches for biceps, hamstrings and quads. 60 seconds a piece.

Training Log: Entry 945

Incline bench of 185
12+5+3

Machine shoulder press of 160
9+3+3

Notes: On these movements I've been focusing on keeping tension in the muscle and not completely locking out.

Weighted dips w/45lbs
10+3+3

Notes: Never done these after 2 pushing movements before.  My ROM was really short, as my pecs kept running into my shoulders.

Chest stretch w/40lbs
35 seconds

Shoulder stretch
60 seconds

Tricep stretch w/30lbs
60 seconds

Wide grip Lat pulldown of 120
13+8+6

DB rows of 120
2x12

Notes: Too many sets.  Oops.

Hanging lat stretch
60 seconds