Training Log: Entry 1193
(5)Box squats 475
1x5
Notes: Felt like I had more in me, but just taking this easy. I'm starting to think I have misunderstood depth for a while, as a 5 box feels exactly like parallel to me.
Reverse band squats 315
4x10
Squats 135
1x20
Notes: Hamstring feeling strong. Knocking off one set of reverse band squats to get some full weight/ROM work in.
RCSU+45
5x8
Neck harness w/30
1x25
Training Log: Entry 1192
Deload
Press
5x125
5x135
5x145
Fat gripz press 115
5x10
Notes: May need to widen the grip on these. Lockout feels miles long, and my triceps are fatiguing well before my shoulders.
DB rows 140
10x10
Notes: Deloading everything at this point, giving my hamstring a shot at healing, and taking pressure off my elbows.
GB curls 2 chains
1x20
Pushdowns
75
Training Log: Entry 1190
Bench
5x235
3x270
8x300
Notes: Starting to really figure crap out here. Learning how to replicate the thumbless feeling with a full grip by pressing the bar against the outer edges of my hands.
FG bench 200
5x10
FG pull ups
34
5x8
Chins
3x12
2x10
Notes: Chins aggrivate my right elbow a touch, but otherwise things are feeling healthy.
GB curls w/2 chains
15
Pushdowns
70
Training Log: Entry 1189
(6) Box Squat 475
1x5
Notes: Been feeling some pain in my hamstring recently, but it's not the "hurt" I had from my previous injury, nor is it in the same location. My theory is that the old injury is mending, and that my hamstring has been compensating for the injured part by recruiting muscles not normally utilized for movements. In either case, nothing I did today made things worse.
Reverse band squats 275
4x10
1x20
Notes: When I point my toes forward, it seems to torque my old injury. Keep them flared for now.
RCSU+45
2x8
3x6
Neck harness w/30
1x20
Training Log: Entry 1187
Deadlifts 495
1x7
Notes: Past my peak on these. Had more reps in me, but it would've been more strain than I want on this day. Supposed to be light. Going to cut it down to 485 or 465+chains.
Deathsquat 275
1x20
Notes: Knees are feeling beat up from my hamstring rehab. Wearing my heavy duty sleeves for now.
GHR
25,22,20,20,20
Blast strap fallouts
30,30,25,25,25
Training Log: Entry 1186
Bench
3x220
3x250
10x285
Notes: 3 week is the best week. Always.
Fat gripz bench 195
5x10
Notes: Last set was a struggle. Deciding on if I set the weight too high for this cycle or if I just need to learn the new movement. Next week will help decide. In a quasi full grip/false grip state with these.
Fat gripz pull ups
32
5x7
Chin ups
12,12,10,10,10
Grenade ball curls
55
Push downs
55
Notes: Tendonitis is starting to lessen. All the open hand training mahy be paying off.
Training Log: Entry 1185
(7) Box squat 475
1x5
Notes: 475 felt light, great sensation. Going to continue with my ROM progression down to 4 mats and see how the hamstring is feeling.
Reverse band squats 225
10,10,10,10,20
Notes: Still rehabbing and taking it light.
RCSU+45
5x6
Neck harness w/25lbs
1x25
Notes: Keep fucking up my neck in training, going to see if I can make it stronger.
Training Log: Entry 1184
Press
3x145
3x165
8x185
Notes: Grinder on the final rep of 185, but I'll take it. 2 rep PR over the last time I did this weight. Love this progress.
Fat Gripz press 105
5x10
Notes: Still using a false grip. Somehow still very challenging at a light weight.
DB rows 245
3x5
Notes: Form is hideous, but it's doing what I want. I may reset down to 225 just to avoid hamstring strain.
135
1x25
4x8
GB hammer curls
50
Push downs
50
Training Log: Entry 1183
(7) Mat pulls 585
1x3
Notes: Was fighting the 4th one, but still wanting to not strain my hamstring too much. I tried a 610lb deadlift yesterday, and though I broke it off the floor, I had no upper back strength and just folded over. Heavy mat pulls should fix this, so back to what works.
(4) SSB box squat 265+chains
1x20
Notes: New programming strategy. Still want to squat twice a week, want to keep volume low on my hamstring in the bottom of the squat position, and want to still cruch my upperback and spirit. The "deathsquat" does a great job of fulfilling this. 1 set of 20 each time.
GHR
5x20
Notes: Great pump, no hamstring pain.
Blast strap fall outs
5x25
Training Log: Entry 1180
Press
5x135
5x155
9x175
Notes: Training first thing in the morning, with minimal food. Not the greatest showing, but still decent.
Swiss bar press 160
8,8,8,5,7
Notes: Definitely time to change movements. The weight on this was getting pretty silly anyway. Either going fat gripz press or just press.
DB rows 240
3x5
of 130
23
5x8
Notes: Still no sign of stopping.
Grenade ball hammer curls
40
Notes: Making these more difficult by having the chain hook facing outward instead of down.
Training Log: Entry 1179
Rehab
Circuit of bodyweight squats, GHRs and KB swings.
3x20/10/10
1x10/5/5
No rest between sets
1x20/10/10
Notes: This really hit my quads and lower back pretty good, and my ROM on BW squats got lower and lower as I went. Hamstring is feeling healthy rather than injured after this, which is positive. Just trying to promote a lot of bloodflow.
Supersets of blast strap fallouts and squats of the barbell+chains
25/20
20/20
20/20
20/20
20/20+10 without chains
Notes: Have to take the squats slow and then I'll be fine. Toward the end I had full ROM.
Training Log: Entry 1178
DELOAD
Bench
5x185
5x200
5x215
5x10x220
Notes: Was really "on" today, much better than last week. Ordered some fat gripz to mix up my BBB training and hopefully help my tendonitis in my elbows. On that note, I also cut out the weighed chins today.
Pull ups
40
Chin ups
9x10
Pull ups
1x5
Grenade ball hammer curls
65
Pushdowns
45
Training Log: Entry 1177
Deadlifts 495
1x11
http://www.youtube.com/watch?v=Yeu1j3OrC0k
Notes: Almost had that final rep. Fell forward and just bailed. I have no doubt in having the strength for it, technique just got sloppy. Hamstring was a little torqued when this was all done, and is a great way to kick off my week of aggressive rehab followed by a full 1 month cycle of rehab lifts for my accessory work.
CIRCUIT
Reverse band squats 225-GHR-KB swing
3x10
1x15
Notes: No rest between sets for the first 3. Then, rested as long as I needed for the last 1. Real ball buster.
RCSU+35
5x12
Training Log: Entry 1175
(2) Box Squat 455
1x5
Notes: I went against my better judgement here and it cost me. Felt fine in the warm-up, and no pain during the set, but once it was over I could feel my hamstring swelling. Light weight squats afterwards were just murder.
New gameplan. I will no longer place my hamstring in a vulnerable position with a heavy load. For heavy work, I won't go below 4 mats on the squat box. For high rep work, I will use reverse band squats and glute ham raise, and just pump the crap out of my legs.
I am getting stronger, even while hurt. Now, I need to get healthy.
I will get better.
Training Log: Entry 1174
Bench
5x235
3x265
7x295
5x10x215
Notes: Wasn't my greatest day, just wasn't feeling it. Still some decent numbers, but jacked up my left hand placement on the heavy set. I'll come back and crush it next month.
Chins w/2 sets of chains
40
w/ 1 set
10x5
Notes: Going to work back up to 10x10 with 1 set of chains, or maybe just stick with crazy high volume with pure bodyweight.
GB curls
55+10
Band pushdowns
45
Training Log: Entry 1173
(2) Mat pulls 495
1x12
http://www.youtube.com/watch?v=Pc3oIpSyKCI
Notes: Lockout is really fast/smooth now. For years, I hear "get it past your knees and then shoot your hips forward", but it's finally starting to click. I think it's because I'm finally strong enough that I CAN shoot my hips forward. Before, the deadlift was all just lower back and hope, and now it feels like strength, speed, and brutality. The distance between 3 mats and 2 mats feels really great, but I have full confidence in taking 495 for a ride from the floor for at LEAST 12 solid reps. Hamstring was not bothered by this.
(4) SSB box squat 250+chains
5x10
Notes: These still bugged my hamstring. I'm rolling it out after training these days, but I may need to quit squatting twice a week at this point.
RCSU+35
5x10
Training Log: Entry 1172
Press
5x150
3x170
7x190
Notes: Got over my fear of pushing myself with heavy pressing. This was a nice PR. A bodyweight overhead press was my goal for a long time, and now I'm hitting it for 7 reps.
Swiss bar press 145
5x10
Notes: Still showing no signs of stopping. The last 3 sets are tough, but still no missed reps.
DB row 230
3x5
of 130
1x19
5x6
Grenade ball curls
1x60
Notes: 1 set of chains. Essentially as many hammer curl reps as I can (50) and then as many basic curls after that.
