Training Log: Entry 1327

DELOAD/Premeet

Squats/GHR/RH/KB swing superset

3x5@315/15/15/15

Notes: Just some active recovery and pump work.

Training Log: Entry 1326

DELOAD/Pre-meet

Press drop/superset w/blast strap inverted rows

12x135/20
8x125/15
7x115/15
7x105/12
9x85/12
9x65/10
12x45/10

Notes: Just something to get some blood flowing and my heart pumping

Dips
35,20

Arm Stuff

Took some photos of how I am looking pre-meet. No myspace trickery on these.

Training Log: Entry 1325

(7) Rack Pulls 575

1x6

Notes: Took it easy.  10 days out from my meet, feeling strong, just need to quit losing so much weight.  Rest of workout was lightweight stuff to get a pump.

SSB upper back good mornings

2x50

GHR superset w/reverse hyper

30,20,10

KB swings

20

RCSU

40

Training Log: Entry 1324

Bench

3x250

3x285

1x325

Notes: Fucked up my set-up a bit and turned it into a grinder, but knowing that I can hit this even at my worst makes me confident that I can do amazing things at my best.

Bench 225

3x10

Notes: First half of set paused, last half touch and go.  Really digging this approach.

Dips

2x25

NG chins

1x50

Chin Medley w/30

10x10

Arm stuff

Training Log: Entry 1323

Skipping Rope 

10 two minute rounds, 30 seconds between rounds

KB swings

15,10,5,10

Notes: Just getting in some more conditioning to aid in fat loss.

Training Log: Entry 1322

Squat

1x455

Notes: Taking my openers.  Was wearing very loose wraps over some sweats, just to get used to the feeling of wraps again.  Don't think I'm going to wear them very tight in comp, just enough to get some stability.  Walked out 545 as well.

Squats 305

3x10

GHR

1x65 w/rest pause

Reverse hyper

1x65 w/rest pause

RCSU+70

5x7

Neck harness w/25

1x60

Training Log: Entry 1321

Press

3x175

3x200

2x225

Notes: 2 weeks out from the meet, not going to push myself for reps.

Pause/Touch and go 145

2x10

Notes: First 5 reps were paused, last 5 touch and go each set.  Liked this, will have to remember this for the future.

Dips

30,25,20

DB rows 150

4x12

1x30

Inverted rows

5x17

Arm stuff

Training Log: Entry 1320

(7) Mat Pulls 570

1x10

Notes: Back from leave.  This went up like a feather.  Going to stick to the 7 mat height for one more week, then deload and do my meet.

SSB Squats 255+chains

3x10

GHR superset Reverse Hyper

30,20,10

Blast Strap Fallouts w/2 chains+25lbs+timed holds

5x11

Training Log: Entry 1319

DELOAD

Bench

5x210

5x230

5x245

Pause bench 220

10,10,5

Notes: Fatigue and training on a crappy commercial bench.  Close to the meet anyway, time to scale stuff down.

Dips

26,28

Pull-ups

1xshitload

Notes: I just did a ton of chins/pull ups.  It was a deload, I didn't want to think.

Arm stuff

Training Log: Entry 1318

DELOAD

Squats 300

3x10

Notes: Was training with a friend of mine at his gym.  Bars were terrible, no center knurling.  Felt a slight twinge in the lower back, but was still able to keep training.  Weight felt very light.

Lying hamstring curls

10x140

10x160

10x200

Notes: No GHR

45 degree hyperextension w/40lbs

3x10

Decline sit-ups w/20

5x10

---

Training Log: Entry 1317

DELOAD

Press
5x145
5x160
5x170

Notes: First time in a while the deload weight actually felt light. I am on leave and my diet is not as strict as it has been for the past few months, so it might simply be more calories.

Pause press 140
3x10

Notes: Really struggling. Going to do half the set pause and half the set touch and go from now on.

Dips
22,25

Notes: Went thumbless. Worked well.

DB rows 100
4x12
1x30

Notes: Heaviest DB there

Arm prehab

Training Log: Entry 1316

Deadlift 560

1x7

http://www.youtube.com/watch?v=ohE3NLfmdB0

Notes: Moved office furniture all day and hamstring was pissed at me.  Not ideal conditions, but if I can do this on a bad day, I'm happy.  Gotta drill some KB swings.

SSB Squats 250+chains

2x10

1x20

GHR

1x25

RH

1x25

Fallouts w/25

5x10

Training Log: Entry 1315

Bench

5x265

3x300

1x335

1x355

Notes: 335 was comp legal with long pause.  355 had butt come off bench.  Still amped about this.

Pause bench 215

3x10

Dips

20,22

Wide grip angled pull ups

44

Chin medley w/27.5

10x10

Arm prehab

Training Log: Entry 1314

(9) CSS (Competition Height)

1x405

1x455

1x495 (+10lb PR)

Notes: The deload paid off.  This went up fast with barely any struggle.  Held it for 40 seconds at the top, and took it for a slow ride down.  Going to smash records at my meet, assuming I don't trip on the walkout.

Squats 290

3x10

GHR superset w/Reverse Hyper

25,20,15

RCSU+70

5x6

Neck harness w/25

1x55