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
Training Log: Entry 944
Bi lateral DB curls of 35
16+3+5
Notes: Got a decent pump out of these compared to my barbell work.
Reverse EZ bar curls of 65
12
Dip belt calf raises of 185
15
Notes: Still using the DC method of a 5 second negative and holding the calves in the fully flexed position at the bottom of the lift for 15 seconds. These really blew me away, and no lower back pressure.
Elevated trap bar lifts of 405
8
Of 315
2x20
Notes: Heavy set was done with a pause, 2 WM sets were touch and go without a full lockout at top to put emphasis on quads. These worked really well, especially on the second set. I might throw one more mat on to get some more ROM, but this was a treat.
RDLs of 135
12
Notes: After the WM sets it didn't take much to fry me out.
RCSU
23+5+3
Training Log: Entry 942
Floor press 225
11+4+2
Notes: Making an effort to concentrate on the intended muscle group as I work it. Not quite at the non-lockout level, but approaching there.
Strict press 135
8+3+3
Notes: No idea really how to specifically recruit the shoulders on these. I just press and get big shoulders.
CG bench 185
9+3+4
NG chins
13+3+3
Notes: These always do a great job of frying my lats, it's just hard to measure full ROM.
Touch and go deads of 275
2x12
Notes: Focusing on trying to keep my form good, rather than just gripping and ripping. Bending my knees for the downward portion rather than just dropping it. I'm sure my form is a mess, and I'll try to get a video next time.
Training Log: Entry 941
1.5 mile run on treadmill at level 1 incline set to "8" speed
11:15
Notes: PFT is coming up again. I'm going to try to keep my weight around 188 until then, as being lighter makes running easier and means I can max my waist measurement. If I get a 90, I don't have to test again for a year, which means I can bulk for 8 months and cut for about 4.
Training Log: Entry 940
BB curls of 95
12+4+5
CoC #1
26
SSB calf raises w/3 mats
12
SSB good mornings 115
1x10
GHRs
20+10+10
Notes: GMs ended up being more of a lower back movement. If I really plan to use this, I'm gonna have to treat it like RDLs and do it last. Realistically, I'm either going to do GHRs, one against bands and one with weights, or use the base gym for some leg curls.
SSB squat of 335
8
Of 245
20
Notes: Did the WM set without a belt. Debating on if I want to keep that up or belt up so that more focus is on the quads instead of the back. Don't use a mouthguard next time. Makes breathing impossible.
