Training Log: Entry 1150

Bench
5x200
5x230
12x260
5x10x185+chains

Notes: Feeling strong.  The chains are going to be interesting to work with, but the break should help when I transition back to straight weight.

Chins
5x105
50xagainst chains
5x11xBW

Notes: Reducing the strength work to one set.  Otherwise, it tears up my elbows.  Liking the high volume for overall recovery and health.

OVERALL PROGRAMMING NOTES:  I have come to terms with the fact that I have a real injury, which will require rest and rehab.  My lower body work is going to be very low weight and high volume.

The following movements should still be possible

Reverse band squats
Right leg lunges
Right leg step ups

The following movements are questionable

Mat pulls
Super high box squats
GHR

I will also start doing some pretty work on my lower body day, to include some direct arm work, neck work, and ab work. This should allow me to continue eating big and making gains.

Training Log: Entry 1149

Squats
295x5
340x4

Notes: Alright, definite gameplan change.  I can handle weights under 300lbs.  Anything more than that just reinjures my hamstring.  I'm going to lift heavy for my upper body and high volume for my lower body.  Tired of this shit.

Training Log: Entry 1148

Conditioning

KB swings/pull ups/chain overhead presses

21/15/9

Time: 5:34

Notes: Chain overhead is great. Stick with this.  Hamstring felt strong for the swings, might finally be on the mend.

Training Log: Entry 1147

Press
5x125
5x145
11x165

Notes: Not the greatest press day ever, but a PR according to the 1rm calculator.  Burning out a touch, so switching assistance work to swiss bar

Swiss bar press 115
5x10

Notes: Should build back up to 135 at the end of this cycle, and then start again.  I think 3 months per movement may work for me.

DB rows 115
10x10

Notes: Hamstring is feeling good, but sitll going to baby it until it wants to cooperate fully.  Volume approach again.

Chain curls
75

Training Log: Entry 1146

Deload

Squats
5x270
5x295

Notes: Didn't want to push my hamstring any more.  I'm on the mend, and I think a few more days will make me 100%, while pushing is just going to make the injury last longer.  It sucks, I have the strength to do more, but trying that is going to kill me.

KB swings
50,40,30,20,10,5,5

Sled drag 135
1 long ass trip

Notes: This doesn't bug my hamstring much.  Might have to be my go to for a while as I heal.

Training Log: Entry 1145

Deload

Bench press
5x180
5x195
5x210
5x10x215

Notes: Don't have much more left in the 5x10.  Hamstring is coming back, may be able to squat this weekend.

Chins
1x40 with chains
12x5xbodyweight

Notes: Wanted to get 100 reps again.

Training Log: Entry 1144

Deload

Press
5x115
5x125
5x135
5x10x130

Notes: Just going go keep riding this out as long as I can before switching to the swiss bar.

DB rows 100lbs
10x10

Notes: Didn't want to push the weight with my hamstring being mad at me, so I upped the volume. I know it's a deload week, but considering how much I'm eating after my PFT, I want to make some use of these cals.

Chain curls
70

Training Log: Entry 1143

Deadlifts 445
1x4

Notes: Had the strength for more, but hamstring didn't want to play nice.  I have determined that this is actually a new injury rather than a re-aggrivation of the old one, as this is more directly on the hamstring, whereas the previous injury was more toward the groin.  I am hoping this means I have simply strained a hamstring and will bounce back soon.

SSB box squats 225+chains
5x10

Notes: Sheer agony, I am stupid, but at least I'm crazy.

GHR
2x12

Training Log: Entry 1142

PFT results

Weight: 193
Height: 70" (grew an inch somehow, just stood up straighter)
Waist: 31.5
Push ups: 67
Sit ups: 58
Run: 11:51

Score: 92.4

Done for another year.  Time to put on weight and heal.

Training Log: Entry 1141

Bench press
5x225
3x255
8x285
5x10x210

Notes: Usual bench day.  Form deviation on final reps.  Current verdict of 5/3/1 is that it's doing great things for my pressing movements.  Undecided on squats.  I have been stronger on squats before, but that strength isn't sustainable in the long run.  Curious if 5/3/1 will give me more lasting strength.  May need to be switching to swiss bar soon, or perhaps floor press.  I'm thinking 3 cycles is as long as most assistance work will last.

Reverse band chins of 140
3x4

Notes: Switching to an average band before dropping back to straight weight.

Chins+chains
30

Notes: Got fed up with the insane reps.  Threading the chains though my lifting belt, so that it gets harder as I get higher.  Will work up to 50 reps with 1 chain, then add another chain and start at 30 again.

Pull ups
6,6,5,5,5

Training Log: Entry 1140

Squats
5x340
3x385
4x430
5x10x270

Notes: Popped the hamstring again on the first rep of 430.  Still managed 3 more with minimal struggle.  Didn't want to grind for the 5th.

KB swings
50,40,30,20,10,5,5

Training Log: Entry 1139

GHRs
2x12

Treadmill run
1.5 miles
Incline: 1
Speed: 8
Time: 11:15

Notes: 6 more days until my PFT.

Training Log: Entry 1138

Press
3x145
3x160
5x180
5x10x125

Notes: Wore the 13mm belt for the 180 set again.  Pressing with it feels awesome.  Just makes my whole body tight.  The 10mm allowed too much lean back.  Don't have much more room in the 5x10 sets, may transition to swiss bar soon.

DB rows 215
3x5

of 125
20,10,5

GHR
2x12

Chain curls
65

Training Log: Entry 1137

GHR 2x12

Circuit
KB swings/pull-ups
21/15/9

5:50

Training Log: Entry 1136

Went for a mat pull.  Felt like a million pounds.  Deload time.

SSB box squat 215+chains
5x10

RCSU+10
4x15
BWx25

Going to start doing daily GHRs.

Training Log: Entry 1135

Bench
3x210
3x240
10x270
5x10x205

Notes: Rest pausing a ton on the last set of 205.  Last rep of 270 was ugly, but I'm allowing that.  I miss thumbless benching.

Reverse band chins 135
3x5

Notes: These are getting brutal, but it helps my lockout.

Bodyweight
50

Notes: Resting as long as I need to get it done.  Might switch to pull-ups and NG chins.

Pull-ups
5x5

Training Log: Entry 1134

Squats
3x315
3x360
8x405
5x10x265

Notes: Gotta rack the fast eccentric for now.  Did one on the 315 set and felt a slight pop in the hamstring.  Slowed down a touch and felt as strong as when I had peaked.  Also, re-introduced my mouth guard to the + set, which seemed to help.  Wearing my shoes with the top eyelet unthreaded as well.  Minot things.  5x10 was brutal, but that might be because I had such a kickass + set.

KB swings
50,40,30,20,10,5

Training Log: Entry 1133

Press
3x135
3x150
8x170
5x10x120

Notes: Had 1 more in me on the 170 set, but taking things easy on my back.  Wore my 13mm belt for the set.  Massive rest pausing on the last set of 120.

DB rows 210
3x5

of 125
15,8,5

Notes: Wore my 13mm belt.  Form was ugly, but was doing whatever it took to keep my back pain free.

Chain curls
60

Band pull aparts
40

Notes: Just some extra rear delt volume to compensate for poor row form.

Training Log: Entry 1132

Deadlifts 445
1x12

http://www.youtube.com/watch?v=xtw7wIqK1uA

Notes: Tweaked my back 3 days ago trying this.  Rested up, hit it big.  Did some GHRs 2 days before this to help rehab.  Was moving VERY slow, keeping tight, and dragging the bar up me.  Basically, I was using good form, rather than just "HULK SMASH"ing the weight up.

SSB box squats 205+chains
5x10

RCSU
5x25

Training Log: Entry 1131

1.5 mile treadmill run
Speed: 7.9
Incline: 1
Time: 11:24

Notes: Ran the first mile with a closed mouth.  Cardio and conditioning coming along.

Training Log: Entry 1130

Bench press
5x195
5x225
12x255
5x10x200

Notes: Rest pause on last 2 sets.  Got interrupted in the middle of my workout to help someone move a treadmill into their house, and then it was dinner and time to bowl, so after I hit the 12x255 I had a break.  Going to monitor and evaluate on the bench.

Reverse band chins w/130
3x5

Bodyweight chins
45

Pull-ups
5x5