Training Log: Entry 1233
(6) Mat pulls 540
1x10
Notes: Chalk and straps seemed to help. Tore the crap out of my shins. Have to stop psyching myself out on the intial pull, this is light stuff.
SSB squats 165+chains
4x10
1x20
Notes: Starting to get the hang of these. Left hamstring felt a little twinge on rep 16 or so of the WM, but otherwise felt great.
GHR
1x27
Training Log: Entry 1232
Bench
5x215
5x250
11x280
Notes: Had one more in me if I wanted to go super ugly, but thought this was fine. Benching is still moving along very well while press is starting to slow.
Incline bench 165
5x10
Notes: Wider=better for hand grip here. Too narrow kills my shoulder.
FG pull ups w/25
31
BW
5x14
Chins
5x16
GB curls/pushdowns
38
Training Log: Entry 1231
(5) Box squats 505
1x3
Notes: Almost lost the rep on the 3rd one, and felt a little pain in my hamstring, so I racked it. Not dissapointed with the performance. Think I need to just stretch a little before this day. Getting old.
Squats 190
4x10
1x20
Notes: Was feeling pain in my hamstring, but not enough to kill the set. Should bounce back from this one no sweat, but this may cause me to re-evaluate my squatting twice a week approach.
RCSU+50
5x10
Neck Harness 40
1x25
Training Log: Entry 1229
(7) Mat Pulls 540
1x10
Notes: Fell forward onto my toes at the start, and lost my grip. Long day at work, but still very happy with this. 15lbs was the right jump.
SSB squats 155+chains
4x10
1x20
Notes: Squatting twice a week to help with rehab. Just like other squat protocol.
Blast strap fallout 2 sets of chains
5x19
GHR
1x25
Training Log: Entry 1227
(6) Box Squat 505
1x5
Notes: Had one more in me if I was so inclined. Going on a cruise soon, so might push it next workout. Really coming along. Hamstring pain not even there.
Squats 185
4x10
1x20
Notes: Feeling strong again, really coming back together. Think I cracked the code on rehab.
RCSU+50
2x8
3x10
Neck harness 40
1x22
Training Log: Entry 1225
DELOAD
Deathsquat 315
1x13
Notes: Going to change my assistance work around. Will be squatting on this day and my squat day. It seems to be more beneficial to my recovery compared to this movement. Will do one all out set of GHRs at the end.
GHR
5x25
Blast strap fallouts w/chains
5x17
Training Log: Entry 1223
(7) Box Squat 505
1x5
Notes: Played it safe only going up 10lbs from before. Definitely a smart move. Becoming more mature as I get older, able to see the bigger picture. Hamstring feels pain but not hurt. Great to finally take 500lbs for a ride.
Squats 175
4x10
1x20
Notes: As before, went light on the increase. I notice I have more hamstring pain when I lean forward versus sitting back.
RCSU+50
5x8
Neck harness 40
1x20
Training Log: Entry 1221
Deadlifts 525
1x9
http://www.youtube.com/watch?v=4F8WlFhI1Zo&feature=player_detailpage#t=65s
Notes: I seem to lose a rep from 2 mat to the floor. Something to keep in mind for future planning. Still satisfied with this, even though it was an ugly set. Psyched myself out early into it. Manage to overcome it, but still, rookie mistake. Was done for the rest of the day, so did light/single set work.
SSB box squats bar+chains
1x50
GHR
1x60
Explosive concentric SSB GMs
1x10
Notes: Tried some KB swings, hamstring still ain't having it, but I CAN do these. Will have to work them in.
Training Log: Entry 1220
Bench
3x230
3x260
8x295
Notes: Got called in at 2300 to work until 0400 before I hit this session, and only had 1 meal in me at the time. Been a crummy week for pressing in general.
Incline press 135
5x10
Notes: On the fence on this one. Definitely a weakness, but shoulders ain't having it. Might give it one more week, and if it's still an issue, will switch to bench with chains.
Fat gripz pull ups w/25lbs
22
4x5
1x10
Notes: Foolish, shouldn't change a working program. Was getting burnt out of the high reps, but they're working. Might keep the weight for the initial set, but otherwise back to what works.
Chins
5x15
GB curls
32
Pushdowns
32
Training Log: Entry 1219
DELOAD
(3) Box squat
5x315
Notes: Taking it lower than I have been in training, hoping to get back to full ROM under control.
Squats 155
4x10
1x20
Notes: Noticing the lacking flexibility in my hamstring at the very bottom of the rep, where I just sort of release and free fall to the bottom. Something to work on. Widowmaker at the end giving a great pump.
RCSU+45
5x12
Neck harness w/40
1x15
Training Log: Entry 1217
(2) Mat pulls 525
1x10
Notes: Hamstring feeling great. Warm weather has been a boon for this. Been walking more, pulling the sled, rolling and stretching, and it seems to be paying off.
Deathsquat 315
1x10
Notes: Just feeling fried after the pulls, playing it conservatively.
GHR
25,25,25,22,25
Blast strap fallouts 2 chains+gbs
5x15
Notes: Left the grenade balls attached for extra weight.
Training Log: Entry 1216
Bench
5x210
5x245
12x275
Notes: Butt may have been lifting a it on later reps, will have to be more cautious, but on 5 day I'm not too worried.
FG bench 230
3x10
1x9
1x8
Notes: Time to switch out movements. Definitely hitting up the incline press.
FG pull ups
46
5x12
Chin ups
5x14
GB curls one set of chains
30
Notes: This feels much easier on the elbows, definitely need to stick with the later reps.
Push downs
35
