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.