Training Log: Entry 1215

(4) Box squat 495
1x5

Notes: Didn't think I had the 5th in me, but it shot right up.  This has been a great exercise in overcoming doubt and fear.  Debating on if I am going to take it down to the box or up the weight and height again.

Squats 135
4x10
1x20

Notes: Easing myself back into this.  Felt a twinge on the first set, but otherwise was fine.  I'm finding I can't open my hips up as much as I used to, and need to keep a more upright torso.  Will sww how the hamstring feels in the next few days.

RCSU+45
3x12
2x10

Neck Harness 35
1x25

Training Log: Entry 1214

Sled work
Front and backs
2x180
1x90
1x45

Notes: I know what that means, even if no one else does.  Last time I did sled work, my hamstring felt great for a week.  Hoping that is a trend.

Training Log: Entry 1213

Press
5x140
5x160
9x185
3x10x140
1x8x140
1x9x140

Notes: Gave it my all on the 185 set.  Time to change assistance work.  Still on the fence about fat grip swiss bar or seated DB overhead work.

DB rows 160
10x10

GB chain curls
26

Notes: I am not getting the prehab benefit with such low reps.  Going back to one set of chains.

Push downs
36

Training Log: Entry 1212

(3) Mat Pull 525
1x10

Notes: Hamstring felt sore in my warm-up yesterday, so spent the day stretching instead.  Came back today and killed it.

I need to get healthy enough to do KB swings again.  I am lacking in my lockout power.

Deathsquat 305
1x20

GHR
25,22,22,20,25

Blast strap fallouts 2 chains
5x20

Training Log: Entry 1211

DELOAD

Bench
5x190
5x210
5x225

Fat Gripz Bench 225
5x10

Notes: Still cruising.

FG pull ups
44
2x12
3x11

Chin ups
2x14
3x13

GB curls
25

Pushdowns
35

Training Log: Entry 1210

(5) Box squat 495
1x5

Notes: No pain.  Struggle on final rep, but made it.  Focusing on keeping hamstrings tight the entire time.

Reverse band squats 455
2x10

Notes: Cut these short to get more rehab in, but holy christ this was an insane quad pump.  Not locking out at the top really does the trick here.

Squats 135
10,10,20

Notes: Felt some slight pops in the hamstring on a few reps, but no pain.  Was more like breaking up scar tissue.  Really coming along here, still trying my best to take it slow.

RCSU+45
2x12
3x10

Neck harness 35
1x22

Training Log: Entry 1209

DELOAD

Press
5x125
5x135
5x145

FG press 135
4x10
1x8

Notes: Stripping fat gripz from here out

Db rows 155
10x10

Elbow prehab

Training Log: Entry 1208

(4) Mat Pulls 525
1x10

Notes: Look up to get heel drive.  I have been looking forward and falling onto my toes.

Death squat 305
18

GHR
5x20

Blast strap fallouts +chains
5x19

Training Log: Entry 1207

Bench
5x240
3x270
6x305

Notes: Not a great showing, but after driving 5 hours and living off of fast food for the past 3 days as I survived my wife's half marathon, I'll take it.  On that note, she crushed it with a 1:55:36.  I am proud of her, and happy that the strength program I built for her was successful.

Fat gripz bench 220
5x10

Notes: No rest pausing.  Awesome.

FG pull ups
42
5x11

Chin ups
5x13

GB curls
23

Push downs
33

Training Log: Entry 1206

(6) Box squat 495
1x5

Notes: Got my quarterly back injury on this, so called it a day, minus some sled dragging and neck harness work.

Neck harness 35
1x20

Sled drag drop set 180
4 lengths

Notes: Started with 180, dragged sled for one length, pulled for one length, strip a 45 and repeat.  No rest.

Training Log: Entry 1205

Press
5x160
3x180
6x200

Notes: Neck/back made it out of this alive.  Definitely use the mouthguard in the future, seems to help a lot.

Fat grips press 130
5x10

DB rows 150
10x10

Notes: Going to go super high volume/low weight for a while on these and see what they do.  Should help out my elbows.

GB curls
22

Pushdowns
32

Training Log: Entry 1204

(5) Mat Pulls 525
1x10

Notes: Hamstring was a little tender today but still pulled through. 

Deathsquat 305
1x16

Notes: Going to keep adding 1 rep a week until I reach 20.

GHR
20,20,10,20,25

Notes: Back down to bodyweight.  Seems to be better for hamstring health.

Blast strap fallouts 2 chains
5x18

Training Log: Entry 1203

Bench
225x3
255x3
290x10

Fat gripz bench 215
5x10

Notes: Rest pause on last set.  Still sailing through on these.

FG pull ups
40
2x11
3x10

Chins
2x13
3x12

GB curls
21

Notes: My arms are so pumped by the time I get to these that I have nothing left.

Pushdowns
30

Training Log: Entry 1202

(7) Box Squat 495
1x5

Notes: These felt great, even with my upper back still a little torqued.  I gotta make sure I'm actually resisting the downward portion rather than letting the box stop me.

Reverse band squats 405
4x10

Notes: Still not locking out at the top, and as a result these are nuking my quads.  Took a lot out of me.

Squats 225
1x10

Notes: WM didn't happen after those reverse band squats, but these were still painfree.  Rehab is giong well.

RCSU+45
5x10

Training Log: Entry 1201

Press
3x145
3x170
8x190

Notes: Pinched a nerve in my upper right shoulder blade/trap.  I seem to do this on overhead work.  Aches, but nothing serious.  Could still finish my workout.

Fat gripz press 125
5x10

DB rows 260
2x3

Notes: Time to take these down some weight.  It was becoming less like a row and more like a one armed deadlift.

140
19
5x6

Training Log: Entry 1200

(6) Mat pull 525
1x10

Notes: Left hand was sweating a bit today, lost grip on rep 9, even with straps.  Strength was still there, able to reset and finish.

Death squat 305
15

Notes: I had a feeling that doing mat pulls before this would be fatiguing.  Still going to stick with it though, really blows up my quads and doesn't seem to bother my hamstring.

GHR w/chains
1x17
4x16

Fallouts w/chains
4x17

Training Log: Entry 1199

Bench
5x210
5x240
12x270

Notes: Had one more in me, but form was getting bad.  Hung it up, more room for 3 week.

Fat gripz bench 210
5x10

Notes: Rest pausing on last set.  Approaching my limit here.

FG pull ups
38
5x10

Chins
5x12

GB curls
20

Press downs
20

Notes: Arms were fried today for some reason.

Training Log: Entry 1198

(4) Box squats: 475x5

http://www.youtube.com/watch?v=W6mmKA5Jc8k

Notes: Hamstring is feel good.  May test the 3 box next.

Reverse band squats 365
4x10

Notes: No locking out, completely blowing up the quads

Squats 185
1x20

RCSU+45
3x10
2x8

Neck harness 35
1x15

Training Log: Entry 1197

Press
5x135
5x160
9x180

Notes: Wasn't a great showing, but I'll take it.  Really gotta focus on driving straight up.

Fat gripz press 120
5x10

DB rows 255
3x5

140
1x17
5x6

GB curls 2 chains
30

Pushdowns
30

Notes: Gripping higher on the band for pushdowns.

Training Log: Entry 1196

(7) Mat pull 525
1x10

Notes: Suspicions confirmed, it's a leverage issue, not a strength one.  Just going to do some ROM progression.  This was one set of touch and go, no rest pause, going to knock off the extra reps at the end unless I'm feeling REALLY good that day.

Training Log: Entry 1195

Deathsquat 295
20

GHR w/2 chains
4x15

Blast strap fallout w/2chains
4x15

Notes: Deadlift leverages have changed too much with weight gain.  Going to do another ROM progression cycle to figure them out.

Training Log: Entry 1194

Deload

Bench
5x190
5x205
5x220

Fat gripz bench 205
5x10

Notes: These felt great, most likely since I wasn't pushing myself on my prime working sets.

Fat gripz pull ups
36
5x9

Notes: Really starting to notice development in the teres minor. Just feels like I grew new muscles.

Chins
4x12
1x10

Grenade ball curls
25

Pushdowns
80

http://www.youtube.com/watch?v=83DBRilawig