Training Log: Entry 1048

Reverse band squats 525
3x5

Notes: "Teardrop" on left quad is bugging me on the eccentric unless I flare my foot out more. Watch this

Chain DBPCs
4x16

GHR
1x48

Reverse band bench press 330
3x5

Notes: Leg drive was really working today. Focus on keeping butt on bench while still being on my feet rather than on my back.

Wide grip bench press 225
1x18

Deadlifts 405
1x20

http://www.youtube.com/watch?v=X-q7S95hhsQ

Notes: Brutal, ugly and stupid, just the way I like it. I'm going to stop letting my ego get the best of me now and only go for 1-2 rest pause sets on this, but this was a long time PR and has done great things in helping me get over my fear of the deadlift. Lockout was very smooth as well.

Chain curls
35

Training Log: Entry 1047

SSB box squats 330+chains
4x5

Face pulls
4x11

Reverse band chins 145
5,3,3

Notes: Think I've tapped this movement out for as far as it will carry me.  Will either go straight weight or against bands next week.

Chins w/20
1x22

Pin press off chest 250+chains
5,3,3

Hyperextensions+10
3x15

Notes: Feeling out of it today.  Will be upping cals and resting.

Training Log: Entry 1046

6 mile walk

Been going on these with the Mrs. after dinner recently.  Been nice for my recovery and weight.

Training Log: Entry 1045

Squats 450
2x1

315
1x5

Notes: Correlation discovered. Weeks that I hit the mat pulls, my intensity squat suffers. I can work with this. If I hit a triple of 450 next week, then I'll just continue switching off. Threw in a cooldown set for volume.

DB rows 190
3x5

DB rows 85
1x20

Wide grip bench press 235+chains

RCSU+25
3x6

Swiss bar press 165
1x13

KB swings
62

Light band pushdowns
75

Training Log: Entry 1044

Conditioning
KB swings/blast strap push-ups/pull-ups
21/15/9

7:26

Training Log: Entry 1043

Reverse band squats 520
3x5

Chain DBPCs
4x15

Notes: Shrug back, not up.  Like a Kelso shrug

GHR
1x47

Reverse band bench press 330
5,5,4

Wide grip bench press 215
1x25

(5) Mat Pulls 545
1x5

Notes: Very theatrical.  After the set, I ended up stumbling head first into my powerrack and then wobbling all over the garage.  And I thought metal stars were the sign of ME.

Chain curls
30

Training Log: Entry 1042

SSB squats 325+chains
4x5

Face pulls
4x10

Reverse average band chins 135
3x5

Chins w/20
1x22

Pin press off chest 245+chains
3x5

Swiss bar strict press 165
1x16

Hyperextensions+10
3x14

KB swings
60

Training Log: Entry 1041

Squats 445
3,2,1

Notes: Brutal but I made it. Looks like a deload and more food was just what the doctor ordered.

DB rows 190
5,5,3

DB rows 75
1x30

Wide grip bench press 225+chains
18

Notes: Historically my bench grows from a combination of high volume and heavy weight, whereas with just straight heavy weight I die, so I'm mixing things up


RCSU+25
3x5

Swiss bar press 165
1x14

KB swings
55

Training Log: Entry 1040

Conditioning

KB swings/blast strap push-ups/pull-ups
21/15/9

8:05

Training Log: Entry 1039

Reverse band squats 515
3x5

http://www.youtube.com/watch?v=YbavYsJO6i4

Band pull aparts
4x33

GHR
1x46

Reverse band bech press 325
3x5

Notes: Using my wraps now, should hopefully help my beat up joints

Wide grip bench press 215
1x21

Deadlifts 405
1x15

http://www.youtube.com/watch?v=hfH-7Sairqs

Notes: 36 hour day on only 600 calories, this was rough. Need to take my belt out a notch. Form felt much better, helps to focus down rather than up.

Training Log: Entry 1038

SSB squats 320+chains
4x5

Face pulls
4x22

Revrese band chins 125
3x5

Notes: These are getting ugly. Next week I'm busting out the average band.

Chins w/20
1x20

Pin press off chest 235+chains
3x5

Notes: Blast strap work is paying off. Pecs feel a lot healthier.

Swiss bar strict press 155
1x21

Hyperextensions+10
3x13

KB swings
52

Training Log: Entry 1037

Conditioning

KB swings/blast strap push-ups/pull-ups
21/15/9

8:45

Notes: Added a new movement to the mix to create balance.  My quads will need some balance, but hopefully sled pulling will help there.  Otherwise, I'll be crazy and throw some front squats or trap bar lifts into this.

Training Log: Entry 1036

Notes: Deloading now, feeling beat up

Squats 445
2x1

Notes: I notice a relationship between having good weeks when I pull the sled and bad weeks when I don't. Will need to factor this into training.

DB rows 190
3x1

DB rows 75
1x24

Bench press 225
3x5

Swiss bar chain press
1x37

Training Log: Entry 1035

Conditioning
KB swing superset w/blast strap push-ups
21/15/9

Total Time: 5:24

Notes: Stole the programming from crossfit. Push-ups sucked massively, but will most likely help keep my pec healthy. Will try to beat my time whenever I train.

Training Log: Entry 1034

Reverse band squats 505
3x5

Miniband pull aparts
4x32

GHR
1x45

Reverse band bench 320
3x5

Notes: Right pec has been bugging me the past few days. Need to keep a watch on this.

Wide grip bench press 215
1x20

(6) Mat pulls 545
1x5

Chain curls
25

Training Log: Entry 1033

SSB box squats 315+chains
4x5

Face pulls
4x21

Reverse band chins 125
5,5,3

Notes: Wrote these down wrong last week.  It was 5,3,3

Chins w/20
1x19

Pin press off chest 225+chains
3x5

Swiss bar strict press 155
1x20

Hyperextenions+10
3x12

KB swings
50

Found out about a meet on 3 Dec.  Got something to train for now.

Training Log: Entry 1032

Squats 440
3,3,1

Notes: Reverse band squats are having a positive impact. Weight felt very light on my back.

DB rows 190
5,3,3

DB rows 75
1x20

Floor press 275
3x5

Swiss bar strict press 155
1x19

RCSU+10
3x15

KB swings
40

Notes: Doing this as WC for the squats

Training Log: Entry 1031

Reverse band squats 495
3x5

Miniband pull aparts
4x31

GHR
1x43

Reverse band bench 315
3x5

Notes: Not terrible. Getting a little clicking in my right shoulder, will need to play around with form.

Wide grip bench press 215
1x17

Deadlifts 405
1x14

http://www.youtube.com/watch?v=KkgLhRlYla4

Had the strength for a few more, but not the conditioning. I think this might be a very positive programming strategy for my dead, as long as I use it intelligently.

Training Log: Entry 1030

Conditioning

135lb sled drags
7 trips

Notes: Did the first 5 with no rest. Conditioning is really coming along.

Training Log: Entry 1029

SSB box squat 295+chains
4x5

Notes: Going to attempt to make this a higher volume day. Basing my routine over only having straight weight on the intensity day

Face pulls
4x20

Reverse band chins 125
3x5

Chins w/20
1x17

Light band pullthroughs/GHR superset

Wide grip swiss bar bench press 270
6,6,5

Notes: Will probably have to switch back to a straight bar soon.

Swiss bar strict press 155
1x17

Hyperextensions+10lbs
3x11