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.