Training Log: Entry 1253

Tabata KB swings
12,12,13,12,12,13,12,12

Notes: These rock, and apparently my hamstring has come along nicely and can do these high volume again.  Don't place the bell down between sets, really fries the forearms.

Training Log: Entry 1252

(5) Box Squat 510
1x3

Notes: Probably had a 4th for a grinder, but still gunshy here.  I may just keep taking this far down as I can go and then either reset the weight and go for more reps or bust out the squat suit to REALLY overload my torso.

Squats 195
4x10
1x20

Notes: Gradually healing.  Feeling twinges here and there, but no popping.

RCSU+50
5x10

Neck harness 45
1x25

Training Log: Entry 1251

Press
5x150
5x175
6x195

Notes: Had a 7th in me for a grinder, but I'm starting to pick my battles here.  Reset is looming, but I think I've got a few more grinder weeks in me to really drive up my singles.

FG Swiss Bar press 135
5x10

DB rows 190
10x10

Notes: Deload was just what I needed.  Weight felt light and not murderous today.

Arm prehab

Notes: Sticking with clusters here.

Training Log: Entry 1250

Pulled the sled.  Start with 4 plates, pull forward and backward, strip a plate, repeat, no rest.  Wore 2 sets of chains.

Training Log: Entry 1249

(7) Mat Pulls 545
1x10

Notes: This last cycle was such a disaster that I decided to start over and up the weight minimally.  I'm having a tough time getting any sort of pop at the top of the lift.  I noticed that when I did GHRs as an accessory lift this wasn't an issue, so I might swap out my SSB squats and go back to using those.  Upper back just seems to be rounding.  Hamstrings were REALLY tight when I was done with this set, so I cut the asssistance work short to avoid injury.

SSB squats 180+chains
3x10

Blast strap fallouts w/10 second hold on final rep
3x13

Training Log: Entry 1248

DELOAD

Bench
5x200
5x215
5x230

Notes: Still trying to develop form.  Working on driving the heels into the floor.

Pull ups
1x20
5x7

Bench 165+3 chains
5x5

Chin ups
5x8

Notes: Bench and chins performed in a circuit with no rest.

Arm prehab

Notes: Did clusters, worked well.

Training Log: Entry 1247

DELOAD

(1) Box squat 315
1x5

Notes: First time hitting this sort of depth on a box in a while.  Was able to stay under control rather than plop.  Hamstring is really coming along.

Squats 190
5x5

RCSU+50
5x5

Notes: Performed as a circuit, no rest between sets.

Neck harness 45
1x23

Training Log: Entry 1246

Tabata SSB squats 95lbs
12,13,13,13,9,8,8,8

Notes: Wore my heavy duty knee sleeves, didn't seem to be an issue.  This rocks so hard.

Training Log: Entry 1245

DELOAD

Press
5x135
5x145
5x160

Swiss bar press 130
5x5

DB rows 185
10x5

Notes: Performed the swiss bar presses and DB rows as a circuit with no rest.

Arm prehab

Notes: Use cluster sets on these in the future.

Training Log: Entry 1244

DELOAD

Warm up to 3 mat pull

Notes: My body is just trashed.  Going to hit the deload hard, if that makes any sense.

SSB squats 180+chains
4x10
1x20

Blast strap fallouts 2 chains
5x12

Notes: 10 second hold on last rep

KB swings
1x5

Training Log: Entry 1243

Bench
5x250
3x280
3x315

Notes: Felt like I had a 4th, but considering how this cycle has been, I didn't want to push too hard.  I feel like my strength is on the mend though.  Also, got a much better handle on the valsalva manuever for benching here.

Bench 165+3 chains
5x10

FG pull ups w/25
33

Notes: ROM is so terrible with these, but they seem to really by hitting the lats.  My elbows are screaming as well.

FG pull ups
3x15
2x14

Chin ups
3x17
2x16

Arm prehab

Training Log: Entry 1242

(6) Box Squats 510
1x4

Notes: Still a little gunshy on pushing myself too hard on these, so after a slight struggle on rep 4, I racked it.  Got nothing to be upset with on this set though.  Also, have not been logging it, but I start each workout with a 5 rep KB swing as a warmup, focusing on being as explosive as possible.

Squats 195
4x10
1x20

Notes: No longer any hamstring pain, simply an awareness.  I think frequent squatting seems to be the cure here.

RCSU+50
5x10

Neck harness 45
1x20

Training Log: Entry 1240

Press
5x170
3x190
2x215

Notes: Had a third for a grinder, but I think I just need to deload and see what happens. I'm definitely burnt out.

FG swiss bar press 130
5x10

DB press 185
10x10

Arm prehab

Training Log: Entry 1241

Tabata SSB Squats 85lbs

12,14,13,12,10,9,8,6

Notes: Great workout, will need to keep this going.

Training Log: Entry 1239

(4) Mat Pulls 540
1x10

Notes: Technique is terrible, zero pop from the hips.  Just all brute strength, and it's taxing my lower back.  I'm going to address this by adding back in my KB swings.  They help train my hip hinge and speed.

SSB squats 175+chains
4x10
1x20

Blast strap fallouts 2 chains
1x11

Notes: 10 second hold on last rep

KB swings
1x5

Notes: Going to aim for 5 perfect reps every day, focus on explosiveness.  This should minimize damage to the hamstring and still allow me to relearn speed.

Training Log: Entry 1238

Bench
3x230
3x265
5x295

Notes: Regressing.  After my deload, I'm going to see how I feel.  If I am still regressing, I'll reset.

Bench 155+3 chains
5x10

FG pull ups w/25
32

bw
2x15
3x14

Chins
2x17
3x16

GB curls
41

Pushdowns
41

Training Log: Entry 1237

(7) Box Squat 510
1x5

Notes: Went up 5lbs and started the cycle over rather than trying to jump back to where I was before.  Was a bit of a struggle, but made it out painfree.

Squats 190
4x10
1x20

Notes: Starting to get these down again.  My style has had to change pretty radically due to my hamstring, but it still works.

RCSU +50
5x9

Neck harness 45
1x15

Training Log: Entry 1236

Press
3x160
3x180
3x205

Notes: May have actually pushed myself too hard on my cruise.  Was going to consider it a deload, but I think I might actually just have to cruise out the rest of this cycle until my scheduled deload and pick it back up again.  If I fail to hit the prescribed reps, I'll reset.

FG swiss bar 125
5x10

DB rows 180
10x10

GB curls
40

Pushdowns
40

Training Log: Entry 1235

(5) Mat pulls 540
1x11

Notes: Fighting off a sinus infection I got from the cruise.  Strength is there, but cardio is dead.  Got 8 reps before I had to have a set down, rested a bit, and knocked out 3 more.

SSB squats 165+chains
4x10
1x20

Notes: Hamstring has no pain.  Time off was probably very helpful for it.

Blast strap fallouts w/chains
5x10

Notes: 10 second hold on last rep of each set.

GHRs
15

Training Log: Entry 1234

Cruise Ship Training

Day 1

DB press
3x40
3x60
6x80
5x10x55

DB rows 100lbs
7x15
1x30

Day 2

Leg Press 500lbs
25,10,10,10,10,20

Incline Situp w/35
10,8,8,6,5

Leg curl 70
1x25

Day 3

DB bench
3x60
3x80
20x100

Incline DB bench 65
5x10

Hammer lat pulldown 150 (cluster sets, 10 reps with palms facing out, 10 reps with nuetral grip)
5x10

Band pull aparts
100

Day 4

DB deadlift 100
20,17,10,10,10

Leg press 500
1x28

Incline leg raises
5x10

Leg curl 30
1x20

Day 5

DB press
3x40
3x60
5x85
5x10x60

DB rows 100
10x20

Day 6

Leg Press 500
35
5x10

Incline situp 20
3x10
2x7

Day 7

DB bench
3x60
3x80
23x100

Incline DB benc 70
5x10

Lat hammer pulldown 190 cluster sets
5x10