Training Log: Entry 1064

Reverse band squats 545
3x5

Chain DBPCs
4x20

GHR
1x53

Reverse band bench press 340
5,4,4

Wide grip bench press 225
1x21

Deadlifts 405+chains
15

Chain curls
55

Training Log: Entry 1063

Sled drags 180lbs
1 forward, 1 back

Notes: Went over twice as far as usual, real ass kicker

Training Log: Entry 1062

SSB box squats 350+chains
4x5

Notes: Feeling beat up. Am forced to take an extra day off this week due to schedule, will see if that helps.

Face pulls
4x15

Chins 95
3x5

Chins against miniband
18

Wide grip bench press 245+chains
13

Swiss bar strict chain press
50

Notes: Using multiple grips. Great stablizer work.

Hyper extensions+20
3x11

KB swings
85

Training Log: Entry 1061

Squats 460
2x1

315
5

DB rows 200
5,3,3

95
1x24

Pin press lockout 405 from 10 pin
2

from 11 pin
2x3

Notes: Sticking with 11 pin. Jump from 11 to 10 is just too big. Will do very heavy lockout work 1 week and speed the next.

RCSU+25
3x11

Swiss bar strict press 170
16

Notes: Considering switching to push press.

KB swings
82

Training Log: Entry 1060

Reverse band squats 540
3x5

Chain DBPCs
4x19

GHR
1x51

Reverse band bench press 340
5,3,3

Wide grip bench press 225
1x20

Deadlifts

550x1

http://www.youtube.com/watch?v=ZHxnh40VIfQ

585x1

http://www.youtube.com/watch?v=WzRglo0PZTI

Notes: Holy shit, first, ammonia is aweosme and makes you crazy, and second, this is 3+years in the making.  As of this morning I was 191.8, making this an over 3xbodyweight lift.  My upperback rounded prior to lockout, which says to me that I need to keep up the lockout work, but I actually did manage to make it through with this one compared to 550 pull 3 years ago, which tells me that my KB swings and mat pulls are having a positive benefit.  I'm so amped about this.

Chain curls
50

Training Log: Entry 1059

SSB box squats 345+chains
4x5

Face pulls
4x14

Chins 85
3x5

Chins against miniband
16

Wide grip bench press 235+chains
16

Swiss bar strict press 170
15

Hyperextensions+20
3x10

KB swings
80

Training Log: Entry 1058

Squats 455
2,3,1

Notes: Technical issue on first set, bar was too high due to wearing sweatshirt.  Fixed it and crushed second set. 

DB rows 195
3x5

95
1x20

Speed bench 185+chains
8x3

Notes: 45 seconds of rest between sets

RCSU+25
3x10

Swiss bar strict press 170
15

KB swings
75

Miniband pushdown
100

Training Log: Entry 1057

Reverse band squats 535
3x5

Chain DBPCs
4x18

GHR
1x50

Revese band bench press 335
5,4,4

Wide grip bench 225
18

Deadlifts 405+chains
1x13

http://www.youtube.com/watch?v=8GrJ50mhZTk

Notes: Pulled 2 more off camera. Next time set the chains further away from the plates. Otherwise, worked well.

Chain curls
45

Training Log: Entry 1056

KB swings/blast strap push-ups/pull-ups

21/15/9

7:18

Training Log: Entry 1055

SSB box squat 340+chains
4x5

Face pulls
4x13

Chins 75lbs
3x5

Chins against miniband
14

Wide grip bench press 235+chains
1x12

Swiss bar press 170
14

Hyperextensions+20
3x9

KB swings
72

Training Log: Entry 1054

Squats 455
2x1

315
5

DB rows 195
5,5,3

DB rows 85
30

Pin press lockouts 405 from 10 pin
3x2

Notes: Stick with the plan next time. Speed bench on this day switch off with pin press


RCSU+25
3x8

Swiss bar strict press 170
1x13

KB swings
70

Miniband pushdowns
95

Training Log: Entry 1053

Prephab

Blast strap push-ups/Pull-ups
21/15/9

Training Log: Entry 1052

Reverse band squat 530
3x5

Chain DBPCs
4x17

GHR
1x49

Reverse band bench press 335
5,3,3

Swiss bar satan bench press 135
6,6,6

Notes: One set narrow grip, one set middle, one set wide.  Stole this from Joe DeFranco. No rest between sets

(7) Mat pulls 555
1x5

Notes: My pec health seems to be falling apart.  I felt the majority of the strain of this movement in my pecs rather than anywhere else.  Need to keep up the blast strap push-ups.  Will most likely make that my WC work this day rather than the swiss bar.  Also thinking of just throwing in a set of push-ups first thing in the morning for some prehab.

Chain curls
40

Training Log: Entry 1051

SSB box squats 335+chains
4x5

Face pulls
4x12

Chins 70lbs
3x5

Chins against miniband
12

Notes: Rigged this up with a miniband attached to my kettlebell on the ground.

Wide grip Bench press 225+chains
1x17

Notes: Done rest pause DC style

Swiss bar press 170
1x

Hyperextensions+20
3x8

KB swings
65

Training Log: Entry 1050

Heavy bag
8x2 minute rounds, 30 seconds of rest

First time hitting the bag in months.  Hands wore out before everything else.  Even when trying to punch softly, I'm much stronger than I was before, and it just destroys my hands.

Training Log: Entry 1049

Squats 450
3,2,1

Notes: Theory proves true. On weeks where I pull from the floor for reps, I hit squat PRs. Aside from some loud crunching from my neck at the bottom of the first rep, this felt easy. I think I've got something figured out, and I'm going to ride it for as long as I can. I'm essentially drilling my opener at this point, and being able to open this high means I'll be able to crush my previous numbers.

DB rows 195
5,3,3

DB rows 85
1x24

Pin press lockouts 405 from 11 pin
5,3,1

Notes: Bit by the Westside bug, following a bizzare strategy here. I will altnerate between ME and DE on this day, and move to heavier volume on day A with an RE style approach to benching. ME day will be a ROM progression of rack lockouts hopefully moving down to the chest.

These put a huge amount of strain on the pecs

RCSU+25
3x7

Swiss bar press 165
1x18

KB swings
65

Miniband pushdowns
85