Training Log: Entry 1171

(3) Box Squats 455
1x5

Notes: Tweaked my hamstring a little on the warm-up.  Didn't notice it on box squats, but felt it on free squats.  3 mats seems to be my depth limit, based on my experience with SSB box squats.  Going to get a LAX ball and see if I can just roll the shit out of this.

Squats 265+chains
2x10

Notes: Called it here, just to keep my hamstring healthy.

Reverse band squats 225
30,15,15

Notes: Some pre/rehab.

KB swings
50,50,30,20,20

Blast strap fallouts
5x15

Training Log: Entry 1170

Bench
3x215
3x250
10x280
5x10x210

Notes: Sprained my left pec around rep 6 or 7 on the 280 set.  Had more in me, but was unsure if what was developing was just a strain or a pull/tear, so I took it easy.  The 5x10 sets were slow as a result, but managable.

Chins w/2 sets of chains

37

BW

10x10

Notes: Volume is getting crazy.  Going to add a set of chains or some straight weight for the volume work.

Grenade ball curls w/chains
20

Notes: These are crazy, and awesome.  Makes me actually want to do more arm work, which is good, because I NEED to.

Pushdowns

Training Log: Entry 1169

(3) Mat Pulls 495
1x12

http://www.youtube.com/watch?v=WtZtO4tQCC4&lc=lWfRzLkq_J41SqeyEY6I8g8iUyuCilFGbrKUINznEk8&feature=inbox

Notes: Much like I predicted, this height is better on the hamstring, as I get more leg drive and momentum.  These felt like speed reps, and lockout came easily.  Could have grunted out more if need be, but was happy with this.

(4) SSB box squats 245+chains
5x10

Notes: 3 mats high is still rough on my hamstrings.  Going to stay higher and keep building up my strength from this angle for now.

RCSU+35
10,10,10,8,8

Training Log: Entry 1168

Press
3x140
3x160
8x180

Notes: Called these reps.  For some reason, I"m having difficulty with breathing, more than likely due to my desire to crank the reps out as fast as possible.  Still a little gunshy with heavy pressing, but definitely getting work done.

Swiss bar press 140
5x10

Notes: Still got some more in me.

DB rows 225
3x5

Notes: Keep pulling with the arm, it works.

of 130
17,8,5,5,5,5,5

Chain curls
40

Training Log: Entry 1167

(4) Box squats 455
1x5

Notes: The first rep is always the hardest/ugliest.  I tend to fall forward and good morning the rep up.  After that, the set is solid.

KB swings
50,50,30,20,15

Notes: Still doing these as my warmup

Squats 255+chains
4x10

Notes: On the 3rd set, I felt something in my hamstring.  It wasn't a pop like before, this felt more like someone undoing the knot on a shoelace.  Just a slight pull and a relief of tension.  This happened as I was remarking over how low my eccentrics were getting, which was a bydproduct of how fast I was moving.  Still am not completely ready for speedy eccentrics most likely, but I honestly don't know if this is an injury or an improvement.

Blast strap fallouts
5x10

Notes: Going to lower the height of the handles next time. 

Training Log: Entry 1166

Bench
5x200
5x245
13x265

Notes: 5/3/1 is still doing great things for my pressing.  I guess I've abandoned it on the squats and deads due to injuries, but I am still keeping the accessory work philosophy.  Very pleased with this.  However, I've learned I can't eat BK before training anymore.  Felt sick for all the high rep stuff.

Bench 205+chains
10,10,10,8,5

Notes: Time to take off the chains.  See if my theory worked.

Chins w/2 sets of chains
35

BW
10x9

Band pushdowns

Training Log: Entry 1165

(4) Mat pull 495
1x12

http://www.youtube.com/watch?v=Bk9KsSjye6w

Notes: Feeling some tension in my hamstring at this height.  Giving it another week and seeing what happens.  Experiencing a little post work fatigue, leading to some stalling between rep 11 and 12.

(3) SSB box squats 240+chains
3x10

Notes: Taking it easy on volume so I can work in some pre/rehab.

Reverse band squats 220
40

RCSU+35
5x8

Training Log: Entry 1164

Press
5x130
5x150
10x170

Notes: Misgrooved the second rep of the 170 set, most likely a little gun shy from teaking my neck last time I did heavy presssing.  This is still a 2 rep PR from the last time I did 170, and with a shy neck and my hand torn up from work, I'll take it.

Swiss bar press 135
5x10

Notes: Belted up on the last 2 set, back just wasn't feeling it.

DB rows 220
3x5

Notes: Think "pull with arm" before the set.  Goes against my normal approach, but seems to be working.

of 135
15,5x5

Chain curls
35

Training Log: Entry 1163

(5) Box squats 455
1x5

Notes: I'm cheating the hell out of these, essentially falling off the box and catching myself on the way up, but at this point it's just strain and rehab rather than actual squat training.

KB swings
50,50,30,20,10

Notes: Now that I'm including blast strap fallouts, I'm going to cut the volume down on these, and only hit them during my warm-up.

Squats 245+chains
5x10

Notes: Very first rep hurt the hamstring a little, but after that was painfree.  Hitting crazy depth with these.

Blast strap fallout
10,10,10,5,5

Training Log: Entry 1162

DELOAD

Bench
5x185
5x200
5x215
5x10x200+chains

Notes: Last set of the 5x10 was a struggle. Approaching my old bar weight PR, which means I can strip the chains and move up on straight weight again.

Chins against chains
32

http://www.youtube.com/watch?v=lgfjDK17hLA

BW
10x8

Notes: Going to make gradual gains on the first set.

Training Log: Entry 1161

(5) Mat pulls 495
1x12

http://www.youtube.com/watch?v=uj7BlekD0bQ

Notes: Breaking off the mat is always tough at this height.  Slow and steady wins the meet.

3 mat high SSB box squat 235+chains
5x10

Notes: The extra height helped with hamstring.  No issues.

RCSU+25
5x12

Training Log: Entry 1160

DELOAD

Press
5x115
5x125
5x135

Swiss bar press 130
5x10

DB rows 215
3x5

Notes: These felt right today.

of 120
27,10,8,5,5,5

Chain curls
30

Training Log: Entry 1159

(6) Box Squats 455
1x5

Notes: Need to raise the safety pins next time.  This is feel really heavy, but that could just be because I suck at squats.  If the next week still feels terrible, I'll scale the weight down again.  I have to remember to base weight off of box squat, not free squat.

Squats 235+chains
5x10

KB swings
50,40,30,20,10,6,6,6,6,6

Blast strap fallouts
15

Notes: Holy crap these are awesome.  Way better than ab wheel.

Training Log: Entry 1158

Bench
5x230
3x260
8x290
5x10x195+chains

Notes: Had one more in me for the 290 set if I let form fall apart.  Otherwise feeling well.

Chins w/2 sets of chains
30

BW
10x7

Training Log: Entry 1157

(6)Mat pulls 495
1x12

http://www.youtube.com/watch?v=L4fiddpvxwM

Notes: No issues on the hamstring here. Form a lot better on my back.

SSB box squats 225+chains
3x10

Notes: Last reps of the 3rd set stretched out my hamstring a little, so I hung it up. I think I'm going to make this a higher box squat for the future until I feel real confident. Otherwise, not worse for wear.

Reverse band squats 225
35

Notes: Going to keep this up for rehab.

RCSU+25
5x10

Training Log: Entry 1156

Press
5x145
3x165
6x185

http://www.youtube.com/watch?v=6etC2PDmtkc

Notes: Tweaked a muscle in my neck on the very first rep, causing a pause and misgroove.  Gutted out the rest.  Woulda had more without that.  Had to take a 2 hour break to let me neck swell down before I could do the rest of the workout.

Swiss bar press 125
5x10

Notes: I love how the lockout feels a million miles long on this.

DB rows
5x225
2x5x210
 
of 120
25,10,5,5,5,5

Notes: Reset the weight on heavy rows.  Too much time off due to hamstring has retarded my form.

Training Log: Entry 1155

(7) Box squats 495
1x2

Notes: Theory is sound, going to cut the weight down to about 465 or so and work from there.  I can at least squat heavy partially now, and it doesn't bug my hamstring.

Squats 225+chains
5x10

Notes: Ditch the knee sleeves.  They feel comfy, but seem to put pressure on my hamstring somehow.  Otherwise, these felt great.  I'm going to throw in a burnout set at the end of each day with reverse band squats.  They were key to rehabbing my hamstring, and gave me a great quad pump.

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

Training Log: Entry 1154

Bench
3x215
3x245
10x275
5x10x190+chains

Notes: Really loving 3 week.  190+chains went well.  Last set was a struggle, but managable.

Chins against chains
50

BW
10x6

Notes: Going to cut out the heavy weight work here.  My elbows feel so much stronger when I nix it. 

Training Log: Entry 1153

(7) Mat Pulls 495
1x12

Notes: No issues with the hamstring.  Been feeling really burnt out from heavy weight on this, might just be time to take a break.  I might even take 495 for another ride down to the floor on this one.

Reverse band squats 225
50,20,20,15,15

Notes: I find it appropriate that I was lifting on Sunday considering how often I found myself saying "Jesus Christ" and "Goddamnit" during this.  Strict 1 minute rest periods.

Concentric GHR
15,10,5,5,5

Notes: 40 second rest, dead after squats.

Should really do those front squat holds.

Training Log: Entry 1152

Press
3x135
3x155
9x175

Notes: I am willing to call 5/3/1 a success for upper body pressing.  It may have been a success for lower body work as well if I didn't use my own deadlift protocol, but a 50% success is still great as far as I'm concerned.  I notice the 3 week is when I'm the most able to perform.  Leads me to believe that if it was structured as a 5/1/3 approach, it may even be more successful like something Pavel wrote "easy-hard-medium".  Either way, very satisfied.

Swiss bar press 120
5x10

DB rows 220
3X5

120
20,10,5,5,5,5

Notes: Form is ugly on the 220 sets, but I get a good lat stretch, so I don't care.

Chain curls
1x25

Notes: Holding by the 3/8 rather than the lead chain.

Training Log: Entry 1151

REHAB

Reverse band squats of 225
30,20,20,15,15

Notes: Light bands looped over power rack.  Just right.  Kills my quads, saves my hamstring. Got an amazing pump from this.

Concentric GHRs
5x10

Notes: 1 minute rest between sets.  Perform the concentric, use hands to assist on the eccentric.

RCSU
25,25,20,20

Band pushdowns
4x25

Neck harness 25
1x25

Face pulls light band
1x40

Notes: Some pretty work.