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 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 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 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
