Training Log: Entry 1129

Tredmill run
1.5 miles
Speed: 7.8
Incline: 1
Time: 11:33

Notes: PFT scheduled for 21 Feb.  Just need to maintain.

Training Log: Entry 1128

Squats
5x295
5x340
6x385
5x10x255

Notes: Slight twinge around rep 4 of the 385.  Had the strength for more, didn't want to push it.  I might take this entire cycle light with the work sets and only shoot for 1 over applicable rep range, we'll see.  Unfortunately, it seems my fast eccentric is what causes the pain.  My dive bomb approach seems to require relaxing my hamstrings and then catching myself at the bottom to reverse.  Need to learn how to actually pull myself down with my hamstrings to keep loading.  GHRs sound like they would do the trick here, need to start doing these again.

KB swings
50,40,30,20,10

Notes: Trying a "countdown" approach so that I have more quality reps while I am fresh to be able to really drill explosiveness.

Training Log: Entry 1127

Press
125x5
145x5
160x12
5x10x115

Notes: 160 for 12 was a struggle but still manageable.  Could've had 13 with some back bend and straining.  Rest pause on last set of 115.  Horrible pumps, can barely move my arm.

DB rows 205
3x5

of 125
12,8,5

Chain curls
40

Training Log: Entry 1126

(6) Mat pulls 575
1x4

Notes: Don't know if this is a sign that 5/3/1's sqaut protocol isn't affecting my deadlift as much as I'd like, or if I've simply exhausted my ability to make 10lb jumps per mat reset.  Will continue cutting the ROM until 5 mats, and then only increase by 5lbs.  Even at 5lbs every 4 weeks, that's a 60lb gain anually, which I won't turn down.

SSB box squats 195+chains
5x10

RCSU
4x25
One 20 second hold

Notes: PFT in 21 Feb.  Getting used to high rep sit-ups.  Need to run again.

Training Log: Entry 1125

Deload

Bench press
5x175
5x190
5x205
5x10x195

Notes: 5x10 was easy with the deload for my working sets.  Little clicking in the left shoulder.

Reverse band chin ups w/125
3x5

Notes: First 3 are clean, last 2 are sloppy, every set.  I can live with it.

BW
40

Pull-ups
3,4,4,4,5 

Training Log: Entry 1124

Deload

Squats
5x265
5x290
5x310
5x10x245

Notes: Injury is coming along.  Depth may have been high on these, but was still getting a good ROM and stretch all things considered.  By the end, my hamstring/groin was feeling pretty good, but it'll probably be pissed at me tomorrow.  Stance widdened a little to accomidate injury.

KB swings
5x30

Training Log: Entry 1123

Deload

Press
5x110
5x120
5x130
5x10x110

Notes: 5x10 is a killer now.

DB rows 200
3x5

http://www.youtube.com/watch?v=rAVMG-SIFgA

of 100
30,10,5

Chain curls
25

Training Log: Entry 1122

Deadlifts 425+chains
20

Notes: Lockout was amazingly fast/explosive on these. Hit 16 before needing any sort of rest pause, and most likely could've gutted out the full 20 with some form deviation. Hamstring started to ache at the end, but felt great going in. Done resting it, going to torture it with high volume until it learns to cooperate.

SSB box squat (just the bar)
5x20

RCSU
4x20, 1x15

Training Log: Entry 1121

Bench press
220x5
250x3
280x7
5x10x190

Notes: Slop on lest reps of 280 set.  Rest pause for last set of 190.

Reverse band chin-ups w/120
3x5

BW
35

Pull-ups
4,4,5,4,5

Training Log: Entry 1120

Squats
335x5
380x3
425x1

Notes: Felt something my left hamstring snap like an overstretched rubber band.  Wasn't warm enough, coldest day of the year.  1 day later and I'm feeling better, just sore.

Training Log: Entry 1119

Press
5x140
3x155
6x175
5x10x110*

Notes: 5x10 was messed up. Misloaded weights for first 2 sets. Same weight next time.

DB rows 195
3x5

of 100
25,10,5

BB curls
20

Accomplishment Post

NASA just posted their top 100 list for unequipped men.  I made the top 20.  Additionally, my American Record for Deadlift and Total was recently posted.  Life is going well.

Future projections: 600lb deadlift within 6 weeks.

Training Log: Entry 1118

(7) Mat pulls 575
1x4

Notes: Have to quit being stubborn, I can't do these on only one meal.  Strong correlation between training early and lacking strength on the pull.  That said, after 10 days of traveling, poor meals, and cramped car rides, this is a victory in my mind.  Rep 4 was a complete grinder, but demonstrated to me that if I can break a weight off the floor, I will always be able to lock it out.

SSB box squat 185+chains
5x10

RCSU+35
5x10

Hyperextensions
25

Notes: Still on the fence if I am overtraining my lower back, or if it is simply too weak.  Will continue to monitor.

Training Log: Entry 1117

Bench
3x205
3x235
9x265
5x10x185

Notes: Butt left bench on the last rep of the 265 set. Amazingly, at the 5 rep I felt like I could terminate the set, but was able to squeeze out 4 more reps. I'm not living up to my potential. Bench is finally progressing pretty well. The first lift I can imagine needing to reset is the squat, but that's still a ways away. 5x10 was brutal, and last 2 sets had shakey final reps, but I won't make any adjustments until I am out of this altitude.

NG chins of 100
4,3,2

of BW
30

Pull-ups
4x5

Training Log: Entry 1116

Squats
310x3
355x3
400x6
4x10x235
1x1x235

Notes: Fast eccentric, slow out of the hole.  Hips may just be tight from riding in cars all weekend.  Elevation still murders me, worse lower back pump in my life.  Had to cut the last set at 1.  Felt like my whole body was throwing up.

KB swings 55
4x15

Training Log: Entry 1115

Strict Press
130x3
150x3
165x8
5x10x105

Notes: 105 was flying today.  Most likely due to lack of fatigue from inability to row heavy weights in between sets.  Tendonitis is real bad, did not pack fish oil or glucosamine for this trip.

DB rows 125
4x10
1x15

Notes: Just cannot stand mid range DB rows.  Multiple low rep sets are fine, and 1 ball buster set is fine, but this stuff is so mentally draining.  If I ever have a weakness in my upperback, it means I'll need to start doing this.

Cable curls

Training Log: Entry 1114

Deadlifts 435
1x15

Notes: Higher elevation, thicker bar, octagonal plates all playing against me.  Still managed, but had to cut the workout in half.

Front squats 135
7x10

Notes: 3x10 during my lunch break, 4x10 right after work.

RCSU+30
5x10

Training Log: Entry 1113

Bench press
190x5
220x5
250x11 (Some sort of PR)
5x10x180

Notes: Had at least 1 more in me for the 250 set, but form was getting ugly.  Speaking of ugly form, last sets of 5x10 were horrible.  Blame it on not being able to alternate with pull-ups due to training at a public gym.

NG chins+100
3,2,2

BW
24,6,7

Pull-ups
4x5

Notes: No straight bar for chins, new movement.

Rear delt stuff.

Training Log: Entry 1112

Squats
5x290
5x335
9x380 (+10lb, +1rep PR)
5x10x225

Notes: Definitely getting stronger.  Had at least 1 more rep in the tank for the last work set, but was happy with my PR.  Slow and steay.

KB swings 45lbs
5x25

Notes: Being a wimp about my ab training.

Training Log: Entry 1111

Strict press
120x5
140x5
155x12 (+4 rep PR)
5x10x100

Notes: Looks like the program is working.  Still very minor main in right shoulder/tricep connector, but obviously not hindering ability to hit lifts.

DB row 190
3x6

of 100
22,12,5

Notes: More sets as I adapt to volume.

Swiss bar curls+chains
17

Notes: I'm such a wimp when it comes to direct arm training.