Training Log: Entry 1091

Pre meet training. Mostly partial movements with 3rd attempt weights and a lot of pull-ups. Feeling confident.

Training Log: Entry 1090

Squats 480
2x1

Pin squats 525
1x5

Notes: Can't tell if this is burnout or a programming issue.  I'm treating it as the latter, and once my meet is over I'm going to consider making my first training day a DE day and either my middle or last training day a legit overload day with pin squats.  Set the pins to 16 on this one.

DB rows 175
3x5

100
1x16

Bench press 185+chains
8x3

RCSU+35
3x5

Training Log: Entry 1089

Reverse band squats 585

3x5

Notes: I either need to buy another average band or stretch out my new one.  The difference is absurd. 

GHR+25
25

Notes: Coming close to the meet, getting burnt out on high rep work.  Adding weight to cut reps.

Bench 315
2,2,1

Notes: Just wanted to get used to a fully loaded eccentric again.  315 feels really light in my hands these days.  Didn't want to push too hard on a full movement right before my meet.

Deadlifts 425
1x20

Notes: Form was a little off, but all that really matters here is guts.

Training Log: Entry 1088

SSB box squats 300+bands and chains
4x5

Chins 105
3x5

Pull-ups
30

Notes: Chins are still pretty tough. Hitting pull-ups under the theory that making the teres minor stronger may improve my chins.

Miniband pull-aparts
50,40,30,20,10

Notes: New way to get some volume

Swiss bar bench press of bar
100

Notes: Pec/delt tie in on right side is bugging me, so I'm taking it easy.

Some additional stuff. As the meet approaches, I'm going light.

Training Log: Entry 1087

Squats 480
2x1

315
5

Notes: Sleeves on first set, wraps on second.  Was able to get some rebound out of the wraps, but I still am not a fan.  For some reason, when I use wraps, my back stability goes to shit.  I think it's because the tension of the wrap forces my knee into a semi-flexed state, whereas with sleeves I can still lock my knees under the weight if need be.  Being this close to the meet, I think my gameplan is sleeves for first and second attempt, wraps for third.  A monolift would make wraps far more desirable, but the walking out with them just sucks.

DB rows 170
3x5

100
10

Notes: New DB row handle is a real ass-kicker.  With the handle being so high, I have a much larger ROM, and I can't set-up on a bench anymore so I am bent forward using my power rack to steady myself.  This really tore into my lasts something fierce though, pretty awesome.

Pin press lockout 415
5,4,2

RCSU+30
3x11

Training Log: Entry 1086

Reverse average band squat 580
3x5

Notes: One band is newer than the other, so it offers a little more resistance.  Otherwise, this is really light, and I'll probably work into the mid 600s before it becomes an issue.  Reducing loading and total volume to taper as I get closer to my meet.  19 days away.

Reverse light band bench press 360
5,3,2

(7)Mat pulls 565
1x5

Notes: These felt incredibly easy.  Did a great job of getting a belly full of air before each lift.

It's amazing how short and easy this routine is when I trim away all the fat.  I may move the extra stuff to another day in the future.

Training Log: Entry 1085

SSB squats 295+light bands and chains
4x5

Notes: Feeling like a million bucks, aside from pulling a muscle in my left trap.

Average reverse band chains 135
3x5

Against miniband
30

Notes: Back to straight weight, these are getting ugly.

Face pulls
4x22

Swiss bar bench press 255+chains
12

Hyperextensions+25
3x12

Circuit
KB swings/swiss bar chain press
21/15/9

4:09

Notes: Figure this is a good way to take weight off the swiss bar, get more pop out of the KB swing, keep weight down and still train all systems.

Training Log: Entry 1084

Squats 475
1,2

Notes: 6 day TDY with limited access to training equipment.  I did 100 DB rows with 40lbs and some lunges and stuff.  This was my first workout since.  I had 5 hours of sleep, a poor diet, and spent the day traveling, leading me to believe that external factors are responsible for my performance.  I am torn on how to feel.  This is the most I have ever squatted in my life, but I was aiming for way more.  My plan is to still increase to 480 next week for 2 singles. 

The double was the most hardfought rep in my life for a squat.  Great training value in learning how to strain and still get the rep, something I was lacking on my 502 attempt at my last meet.  I have zero speed as soon as I get out of the hole.  I am like a "human crane", to paraprhase Dave Tate, in that I am great at slow moving strength, but lack explosiveness.  I may turn my "overcome" day into a legit DE day, but that will come after this meet.  The only changes I am making at this point is just a reduction in training volume to taper for the meet.  Today's lack of volume was more a result of being fatigued compared to anything else.

DB rows 205
3x5

DE bench 185+chains
8x3

Training Log: Entry 1083

Reverse band squats 575
3x5

Notes: These are really getting intense.  I'm going to buy an extra average band and start using those instead of lights.

Double miniband pull aparts
4x12

GHR
57

Reverse band bench press 355
5,4,3

225
21

Deadlifts 425
1x15

Training Log: Entry 1081

SSB box squats light bands+chains 290
4x5

Average band reverse band chins+135
5,4,4

miniband
28

face pulls
4x21

Swiss bar bench press 255+chains
11

Swiss bar overhead
Something

Notes: Horizontal press was fine, vertical I could notice the twinge in my shoulder again.  I'm exactly one month away from my meet, so I'm going to start taking it easy on the overhead work.

Hyperextension+25
3x11

KB swings
55

Training Log: Entry 1080

Squats 475
2x1

315
5

Notes: Wore wraps again on the last set. I think my eccentric is too slow to really get great benefit from them, and once I finished the rep I was thrown forward into the rack. Setting up is a pain too. I am going to keep researching this, but if worse comes to worse I will just wear sleeves for my meet.

Db rows 205
5,5,3

105
30

Pin press lockout 415
5,3,1

Notes: Sprained right shoulder here, pressing too high on my body.

RCSU+30
3x10

Swiss bar chain press
50

Notes: Since shoulder was torqued, I used this movement instead. Felt good to get so much bloodflow.

Kb swings 45
50