Training Log: Entry 1313

Press

5x185

2x210

1x235

Notes: Hit the prescribed reps for the final set, but I can't keep this up.  Weight loss is killing my pressing strength, but in terms of coefficient, this is the strongest I have ever been.

Pause press 135

3x10

Dips

18,20

DB rows 240

5x6

Inverted rows

5x16

Arm prehab

Training Log: Entry 1312

(2) Mat Pulls 560

1x8

Notes: Had to bail on the 3 mat last week due to hamstring pain, so anything was a victory today.  If I can hit this off the floor, I'll be happy.

SSB Squats 245+chains

2x10

1x20

Blast strap fallouts 2 chains+25lbs w/timed holds

5x13

GHR

2x15

RH

2x15

Training Log: Entry 1311

Bench

5x230

5x265

5x300

Notes: Felt like I had one more in me as a grinder, which is a good sign.

Pause bench 210

3x10

Dips

2x17

V handle chins

44

Chin medley w/25

10x10

Arm prehab

Training Log: Entry 1310

DELOAD

Squat 290

5x5

Notes: Did a better job of getting the bar lower on the traps/back.  Felt weightless.  Basically, get it as far down as possible, and then rotate the wrists and go.

GHR superset w/reverse hyper

20,15,15

Notes: Just to get some volume in.

RCSU+65

5x7

Neck harness w/25

1x50

Training Log: Entry 1309

Press

5x160

5x185

4x210

Notes: Hit the rack on the way up on the final set.  Probably exhausting my capabilities on my diet as well.

Pause Press 130

3x10

Notes: Cutting down on volume as I get closer to the meet.

BW dips

2x15

DB rows 230

5x6

Inverted rows

5x15

Arm prehab

Training Log: Entry 1308

Bench

3x245

3x280

3x315

Notes: Just gotta hang on for 1 more training cycle before my meet.  Probably due for a reset afterwards.  Considering I've been following the program for a year, that's a great run.

Pause bench 205

5x10

Pull ups

44

Chin medley w/22.5

10x10

Arm prehab

Training Log: Entry 1307

(12) CSS

1x405

1x455

1x495

Notes: Gotta deload, this is just getting stupid.  Next week I'm just hitting abbreviated assistance squats and some GHRs/Reverse Hypers.

Squats 285

5x10

RCSU+65

5x6

Neck Harness 25

1x45

Treadmill walking 20:00

Incline: 5

Speed: 4

Training Log: Entry 1306

Press

3x170

3x195

3x220

Notes: Everything felt light, but I'm just reaching that point where I need to hit the prescribed reps and bail.

Pause Press 125

5x10

DB rows 225

10x6

Band pull aparts

40

GB curl cluster sets (Reverse curl-curl-hammer curl)

Notes: I usually don't go into details, but this was pretty cool.  I started the first movement with 5 reps, the middle with 3, and the end with 1.  With each set, I shaved a rep off the first and added one to the last, while keeping the middle at 3.  Once I had reversed the numbers on each end, I started over.  Each big set was a total of 45 reps, so I hit 90 total in 2 sets.

GB extensions

30 minute Walk on treadmill post workout

Speed: 4.4

Incline: 4.5

Distance: 2.12 miles

Notes: I hate what I have become.

Training Log: Entry 1305

Treadmill walking

Incline: 4

Speed: 4.2

Time: 30:00

Notes: Just getting some extra cardio in to help with weight loss.

Training Log: Entry 1304

(4) Mat Pulls 560

1x10

Notes: Gotta work on the hitching and hip hinge.  Need to stay on top of the swings.

SSB squats 240+chains

4x10

1x20

Fallouts w/2 chains+20lbs+timed holds

5x11

Training Log: Entry 1303

(15) CSS

405x1

455x1

495x1

555x0

495x5

Notes: Final warm-up of 495 felt like air.  Fell out of the groove on the 555 set, so decided to cut it down and hit a rep PR.

Squats 285

5x5

Notes: Deloading this movement.

RCSU+65

5x5

Neck Harness w/25lbs

1x40

Reverse hyper

1x20

Training Log: Entry 1302

DELOAD

Press

5x145

5x155

5x170

Pause Press 120

5x10

Notes: Really nailing the valsalva maneuver here.

DB rows 225

10x3

of 100

1x30

Notes: Deloaded the rows, but still wanting some more volume.

Arm prehab

Band pull aparts

40

Training Log: Entry 1301

(5) Mat Pulls 560

1x10

Notes: Everything clicked today.  Really had the counter balance going.  I noticed I was flaring my lats right before I started the pull, and it seems to help.  My belt was also really snug, which was great for pressurizing the abs.  Got 4 reps before I had to take a breath.

SSB Squats 235+chains

4x10

1x20

Blast strap fallouts w/2 chains+20lbs+timed hold

5x10

Training Log: Entry 1300

Bench

5x260

3x295

1x330

1x350

Notes: 330 was completely competition legal, gave myself a mental pause command and everything.  350 had no bounce, but unsure about the pause.  Very happy with this.

Pause bench 200

5x10

NG Chins

42

Chin medley 17.5

10x10 

Arm prehab

Training Log: Entry 1299

Tabata Burpees

Notes: Going from a 7 to 6 day training week is causing me to cut out KB swings a bit.  Still wanted to get some conditioning in.

Training Log: Entry 1298

(18) CSS

405x1

455x1

495x1

585x2

Notes: As predicted, couldn't match last cycle for weight, so went for a rep PR instead.  Most likely weight loss is killing me here, but it's fine, I'm still getting strain and overload going.  

Squats 280

5x10

Notes: Lower back is a mess, most likely from adding in reverse hypers.  Still made it through here.

RCSU+60

5x9

Training Log: Entry 1297

Press

5x180

3x205

3x230

Notes: Good signs.  Think I've approached that point where I can only expect PRs on the 5/3/1 week, which is fine with me.

Pause press 115

5x10

DB rows 220

10x6

Band pull aparts

50

Arm prehab

Training Log: Entry 1296

(6) Mat Pulls 560

1x10

Notes: Still hitching at the top, but my 1rm test showed this to not be an issue, so I'm not concerned.

SSB squats 225 w/chains

4x10

1x20

Blast strap fallouts w/chains+10lbs w/timed hold

5x13

Reverse hyper

1x15

Notes: Just getting volume, really love this, I see why it's so popular.

Training Log: Entry 1295

Bench

5x225

5x260

5x295

Notes: Pressing strength fell apart this week.  No worries until I test my 1rm on bench next week.  If I find issues there, it's time to get creative.

Pause bench 190

5x10

Wide grip angled chins

35

Chin circuit w/15lbs

10x10

Notes: How this worked out was performing 1 set of a different style of chins between exercises.  Order went Parallel grip, wide grip angled, v-handle, pull up, chin up, then repeat for a total of 10 sets.  I liked this a lot.  Going to stick with it.

Arm prehab

Training Log: Entry 1294

(21) CSS

1x405

1x495

1x585

1x645

Notes: Was expecting to hit a lot higher.  I've dropped 3lbs this week from working long hours, carbed up with oatmeal and Taco Bell today.  If I'm feeling crummy next week, I will go for a triple, as 635 at 18 links was a real struggle before.

Squats 275

5x10

Notes: Time to start reeling it in.  Only going for 5lb increases from here.  Once that gets tough, I'm cutting down to 3 sets and hitting up the GHR and reverse hyper.

RCSU+60

5x8

Reverse hyper

1x20

Notes: Unweighted, still got a wicked back pump.

Training Log: Entry 1293

Press

5x155

5x180

6x205

Notes: Having some rough days with press.  I'm cutting out my close grip pressing and going to normal width with a pause.  Though I am definitely weak at the close grip, it does not seem to be benefiting my normal press at all, whereas the pause always goes a long way. 

DB rows 100

1x50

Notes: Really slacking on rows.  Hopefully schedule calms down a little.

Strip set pause press

115-105-95-85-65-45

10,8,6,6,6,6

Notes: Hard to follow, but first listing is weight and second listing is reps.  Long day at work, just wanted to blow away my shoulders quickly.

Inverted row

1x20

Notes: Just to get a little more volume

Arm prehab