Training Log: Entry 939

First breakin day of Dogg Crapp. Kept weight light on most movements.

Bench of 225
10+5+5

Bradford press of 95
12+4+4

Notes: Counting a front and back movement as 1 rep.

CG pin press on 9 pin of 185
9+4+4


BW Chins
12+4+4

Touch and go Mat pulls of 315 w/7 mats
2x10

Notes: Used straps and didn't even attempt to hold onto the bar. Started touch and go on the second set, and it makes a huge difference. I think 7 mats may be a little too high, but we'll see.

RCSU
20+3+3

Notes: Focused on breaking parallel on the way back here.

Initial impressions: Got a decent pump, and my elbow only bothered me on the chins. Did some basic timed stretches at the end of the workout. Once I go through a full training block, I'll start the hardcore stretching.

Day A

 

Flat bench 11-15 RP

Bradford press 15-30 RP
Close grip pin press 11-15 RP
Chins 15-20 RP
Mat pulls 2x5-8 SS

 

Day B

BB curls 20-30 RP
Grippers 11-20 SS
Standing calf raise w/SSB 10-12 SS
SSB good mornings 15-20 RP
SSB Squat 4-8 SS + WM

 

Day A

Floor press 11-15 RP
Strict press 11-15 RP
CG bench press 11-15 RP
NG chins 15-20 RP
Deadlift 2x9-12 SS

 

Day B
DB curls 20-30 RP
Reverse curls 11-20 SS
Seated calf raise 10-12 SS
Front squat 4-8 SS + WM
RDL 10-15 SS

 

 

Day A

 

Dips 11-15 RP
Machine shoulder press 11-15 RP
2-board press 11-15 RP
Lat pulldown 15-20 RP
DB rows 10-12 SS

 

 

Day B
EZ bar curls 20-30 RP
Hammer curls 11-20 SS
Standing calf raise 10-12 SS
GHR 15-20 RP
BB box squat 4-8 SS + WM

Planning Entry

Back from my cruise.  No weight gain, remained at 186.6

Training on the cruise was based on equipment available.  Only real highlights include 70lb x 35 on DB row and leg pressing the stack for 20 reps.  Leg press also made my back feel like my quarterly injury, which is disconcerning.

Resumed training today only to confirm my suspicions: my CNS is fried.  I managed 420x3, which is still pretty awesome, but between my right quad being torqued and each rep feeling like a maximal effort attempt, I've had enough experience in this realm to know when to call it quits.  I learned a lot from my routine, and considering I not only hit an all time weight PR, but I did it with the safety squat bar and at the lightest bodyweight ever, I'm incredibly happy with my results.  I MAY have been able to make it to 435x5 without the 10 day break, making it a 100lb gain on my squats today, but given how difficult and ugly each week was getting, I would have been completely fried.  I'm the leanest and strongest I've ever been in my life, and I can be happy with that.

I'm going to start DoggCrapp my next workout, and will plan it out in my next post.  I have a PFT coming up in March, and so weight gain won't be my primary emphasis for the first 1.5 months.  I'll simply learn the movements and weights I need to use, and once I pass my PFT, I'll start a slow clean bulk.  My dietary strategy presently is to keep everything the same but changing my protein drink in the morning to a weight gain shake.  I'll monitor the results from there, and make changes as necessary.  I also plan to attempt some manner of carb cycling, using the weight gainer on my lifting days and a protein shake on my non-lifting days.  Will be adding running back into my program as well to pass my PFT.

Training Log: Entry 938

SSB Squat of 425
5,3,2

http://www.youtube.com/watch?v=D60WMQ4JMFE&feature=feedu

Notes: One of my easiest PRs in a long time.  Hard to see depth, as I was lifting at night rather than in the afternoon, but given the -30 degree temps, I'll take what I can get.  The 2 on the last set was technical issues.  Had my feet too narrow on the first rep and did an all quad squat, then widened a little too much on the second rep and really had to struggle to get it.  If I had properly set-up, I woulda nailed it.  Not something I'll cry myself to sleep over. Also, went down another notch on my lifting belt, which is terrifying, especially paired with the fact that I had a visible 6 pack after lifting.  My 10 day break should help fix that, haha.

GHR against miniband
24+5

Chins w/50lbs
3x7

w/light band assistance
1x10

Notes: Tendonitis is still a bitch.  Shoulda been taking glucosamine this whole time, but oh well.  Break will help.

Pin press off chest of 270
5,3,3

Strict press of 145
1x14

RCSU w/10
10,10,9

Notes: Miniband snapped mid set.  RIP.

BB curls

Training Log: Entry 937

SSB Squats of 420
3x5

Notes: These were so ugly.  No idea on depth on some of them.  I'm burning out, but I have a 10 day break coming up on my cruise.  I'm gonna crush 425 for 5, and once I get back I'll have to evaluate my next plan of attack.

GHR against miniband
22+4

DB rows of 170
3x5

Notes: Tendonitis in my left eblow is tearing me up.  Cut out the work capacity set for relief.

Pin press off chest of 265
3x5

Strict press of 145
1x12

RCSU against miniband
3x13

BB curls

Training Log: Entry 936

SSB Squats of 415
3x5

Notes: Feet are getting too wide apart, most likely to remove emphasis from my quads and recruit my hips more.  Additionally, my left glute/ham injury is murdering me while I walk but has no impact on my squatting.  In 5 days I'll be somewhere warm and getting a massage, so hopefully that will help.

GHR against miniband
1x20+4

Notes: Repositioned the miniband so that it pulls down and away rather than just down, so it places more resistance.  Doing 1 rest pause with the band, then 1 without, hence the "+4"

Weighted chins w/50
7,7,5

w/15
1x14

Notes: Discovered tendonitis in left elbow is a result of snow shoveling, not lifting.  I suppose that's a positive discovery, but it's murdering my pulls.

Pin press against chest of 260
3x5

Illegally wide bench press of 185
1x19

RCSU against miniband
13,13,10

BB curls

Training Log: Entry 935

SSB Squats of 420
5,3,3

http://www.youtube.com/watch?v=hLaKrbUt6ng

Notes: Felt easy again.  I've been eating too light recently, and now that I picked up again, it seems to be having a positive impact on my strength.  Had some racking issues on the last 2 sets, but still made it through.

GHR against miniband
1x28

DB rows of 170
5,5,4

1x7

Notes: Tendonitis in my left elbow is getting bad.  I'm doing more elbow flexion work to help.

Pin press of 265
5,3,3

Strict press of 185
1x18

Notes: Thinking of doing day one with a pause and day two touch and go with my 2 day rotation of strict presses.

RCSU against miniband
13,12,10

BB curls

Training Log: Entry 934

SSB squats of 415
3x5

Notes: Pulled my hamstring getting into my car this morning.  Was very sore by the time I lifted, ended up cutting 2 reps short total, one in the first set and one in the final.  The weight is getting very heavy, and recovery between sets is getting tough.  The cold is mostly to blame, both because it's hard to stay warm between sets and my conditioning is falling apart as I'm not getting outside to train like I was able to in the summer.  I'm going to ride this until my body shuts down, in which case I'm thinking my first day is going to be 5/3/3 while day 2 and 3 retain the same style.

GHR against miniband
1x27

Weighted chins w/50lbs
7,5,5

w/15
1x12

Pin press of 260
3x5

Notes: Getting a little tedonitis inthe left elbow

Strict press of 135
1x17

RCSU
24,23,23

BB curls

Training Log: Entry 933

Back from my injury and feeling great

SSB squats of 410
3x5

Notes: May need 1 more warm-up set.  The faster the negative, the better.  Been going to slow and it's been messing me up.  Resolved my body tilt issue, turns out one elbow was flared while the other was straight, which made one elbow hit the knee before the other.

GHR against miniband
1x26

DB rows of 170
5,4,4

1x7

Pin press off chest of 255
3x5

Illegally wide bench press of 185
1x16

Notes: Ate too much grease before training, was dying between that and the lower back pump.  Had nothing in me for these

RCSU
24,23

Notes: Already forgot to do curls.

Training Log: Entry 932

SSB squats of 415
5,3,3

Notes: Weight doesn't feel as light as it used to, but it's still very managable.  I've noticed for a while that I have a slight lean in my upper torso toward my left side.  Most likely a creative way to cheat depth.  I'm still well below powerlifting legal, so I'm not concerned in that regard, and I'm gonna take the Stuart McRobert approach of using the form that allows me to lift the most weight, but this and pushing my knees out will be my next focus on form improvement.

GHR w/mini band
1x25

Weighted chins w/45
3x7

w/15
1x10

Pin press off chest of 260
5,3,3

Notes: Still debating between suicide grip and not.

Strict press of 135
1x16

RCSU
23,22,22

BB curls

Notes: Part of my new year's resolution to try out some direct arm work for prehab.