Friday, July 29, 2011

Training Log: Entry 1028

Squats 435
3,3,1

Notes: Using this like an intensity day. Will see how it works.

Pull throughs/GHR
25/15

DB rows 185
3x5

DB rows 65
1x30

Swiss bar bench 275
6,3,3

Swiss bar strict press 155
1x16

Band pushdowns
50

Notes: Minor lower back sprain this morning, had to cut out the sit-ups.

Thursday, July 28, 2011

Training Log: Entry 1027

Conditioning

KB swings 45lbs
7 rounds
30 seconds w/30 seconds rest

Feeling fatigue in my middle back, which may be a sign of poor form.

Wednesday, July 27, 2011

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

Monday, July 25, 2011

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

Sunday, July 24, 2011

Training Log: Entry 1024

Ran 2 miles with my wife.  Can still gut it out, which is good.

Friday, July 22, 2011

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.

Wednesday, July 20, 2011

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.

Tuesday, July 19, 2011

Training Log: Entry 1021

Conditioning

135lb sled, 4 trips

Notes: I could have pulled for a 5th, maybe even more, but considering I haven't done this in forever and my deadlift day is tomorrow, I wanted to take it light.

Monday, July 18, 2011

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.

Wednesday, July 13, 2011

Training Log: Entry 1018

Squats 425
3x5

Miniband pull aparts
4x28

Wide grip swiss bar press 250
3x6

Wide grip Bench press 205
1x19

(4) Mat pulls 535
1x5

Notes: Brutal. Blame it on dehydration. 3 touch and go, 2 dead stop.

Doubled miniband curls
1x30

Monday, July 11, 2011

Training Log: Entry 1017

Squats 420
3x5

Face pulls
4x17

Reverse band chins 100
3x5

Chins w/10
1x20

GHR light band
1x33

Wide grip swiss bar bench 245
3x6

Swiss bar strict press 145
1x23

Hyperextensions
3x19

Thursday, July 7, 2011

Training Log: Entry 1016

Squats 425
5,3,3

GHR light band
1x32

DB rows 180
3x5

DB rows 65
1x20

Wide grip Swiss bar press 240
3x6

Notes: Still playing around here. I might do this for my work sets, and middle grip for WC.

Swiss bar stretch press 145
1x20

RCSU+10
3x12

Miniband pushdowns
1x22

Tuesday, July 5, 2011

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

Sunday, July 3, 2011

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

Friday, July 1, 2011

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