Training Log: Entry 1372

Bench

5x215

5x250

5x280

15x225

Chins

58

Chin medley+32.5

6x15

Seated swiss bar press 105+chains

5x10

DB rows 185

5x12

Pull aparts

100

Push downs

100

General notes: Getting a little soft around the middle.  Been letting my diet get too loose.  Need to pack better food for work so that I stop eating out of the snack bar.

Training Log: Entry 1370

(15) CSS 515

1x6

Notes: Back popped on the first rep, but nothing serious.  It was bugging me earlier, may have to keep an eye on it.  Still crushed the weight though.

Squats 265+chains

3x10

GHRSU +40

2x10

2x8

Reverse Hyper 100

4x10

Squats 265

1x20

Neck Harness 45

1x65

KB swing

65

Training Log: Entry 1369

Press

5x155

5x175

5x200

14x135

Pull ups

58

Reverse band dead hang chins

6x15

Swiss bar incline bench 175

5x10

GB chain curls +10

5x11

DB lateral raise/PC 20s

3x8

General Notes: All the chins are really blowing up my forearms, which in turn make it hard to lift anything else in training.  Not really sure if there is a cure.

Training Log: Entry 1368

DELOAD

SSB Squat 255+chains

3x10

GHR

4x12

Fallouts

4x12

T-bar row 170

4x10

Notes: Really needed this week.  Ready to smash weights when I get back.

Training Log: Entry 1367

DELOAD

Bench

5x195

5x210

5x230

15x220

NG chins

60

Chin medley +30

6x15

Seated swiss bar press 100+chains

5x10

DB rows 180

5x12

Band pull aparts

100

Band pushdowns

100

Notes: Felt great today.  Showed in training.

Training Log: Entry 1366

DELOAD

Press

5x140

5x150

5x160

15x130

V handle chins

57

Reverse band chins

6x21

Notes: Just going to stick with chins here.  They work best with a dead hang.

Incline swiss bar press 170

5x10

GB curls+10

3x11

2x10

DB lateral raise/PC 15

3x13

Training Log: Entry 1365

Deadlifts 575

1x6

http://www.youtube.com/watch?v=4reyNtNmpwA

Notes: If I rested longer, probably could've got the 7th, but I am ok with that.  Will be going on a 2 month long business trip in the future, so I'll most likely have one more cycle in me until then.

SSB Squats 255+chains

3x10

GHR +25

4x12

Fallouts

4x12 w/20 second hold

T-bar row 160

4x10

SSB Squats 225

1x20

Notes: Knee feels a million times better with my focus on sitting back.

Training Log: Entry 1364

Bench

5x245

3x275

1x310

15x215

Pull ups

56

Weighted medley 27.5

6x15

Seated swiss bar press 95+chains

5x10

DB rows 100

1x50

Notes: Hamstring wasn't playing nice, so I cut out the heavy work.

Pull aparts

100

Pushdowns

100

Training Log: Entry 1363

(9) CSS 495

1x5

http://www.youtube.com/watch?v=Xd94lSjFv30

Notes: Amped about this.  Going to increase 20lbs and start the cycle over again.

Squats 260+chains

3x10

GHRSU+37.5

4x12

Reverse hyper 90

4x10

Squats 260

1x20

Notes: Sit back more.

Neck harness 45

60

KB swings

60

Training Log: Entry 1362

Press

5x175

3x195

1x220

15x125

Notes: Woke up light so I upped my carbs before training.  End result was a massive pump in my shoulders, forearms and lats that made it difficult to move through out my training.  Wonder if they make pre-workout sups that reduce pumps.

Chins

56

Reverse band dead hang chin medley

6x20

Notes: Using reverse bands so that I can hit full ROM while still keeping tension in the lats.

Swiss bar incline press 165

5x10

GB curls +10lbs

5x10

Notes: Threaded a chain through a 10lb plate per side.  Not bad.

Lateral raise/DBPC 15lbs

3x12

Training Log: Entry 1360

(2) Mat Pulls 575

1x7

Notes: Lockout is flying now, all the KB swings are paying off.  Had another in me, but no desire to grind.

SSB Squats 250+chains

3x20

Notes: Left knee has been bugging me, figured out why.  Tracking too far forward on these.  Need to work on sitting back more.

GHR 22.5

4x12

Fallouts

4x12

T-bar rows 150

4x10

SSB Squats 250

1x20

Training Log: Entry 1359

Bench

3x230

3x260

3x295

15x210

Notes: Seriously contemplating using ROM progression with chains on this.  The method is working, but I feel like I have nothing to lose since I'm still at the point where I am benching in the low 3s.

NG chins

56

Chin medley w/25lbs

6x12

DB rows 175

5x12

Seated fat gripz swiss bar press 85+chains

5x10

Notes: Just getting creative here.  Moving in the opposite direction of specificity.

Band pushdowns

100

Band pull aparts

100

Training Log: Entry 1358

(10) CSS Squats 495

1x5

Notes: Last week was definitely a fluke for not wrapping the knees.  This was a blast.  Definitely tapping the chains rather than resting on them, but I am fine with that.  It works for deads.

Squats 255+chains

3x10

GHRSU+35

4x10

Reverse hyper+75

4x12

Squats 255

1x20

Neck harness 45

1x55

KB swing

1x55

Training Log: Entry 1357

Press

3x160

3x185

3x205

15x115

Notes: Stumbled and fell forward on the first rep of 3 for the 205.  Finished it, but got some terrible quad cramps.

V handle chins

55

Chin Medley

6x22

Swiss bar incline 160

5x10

GB curls 3 chains+2.5

2x11

3x10

DB lateral raise/PC 15

3x11

General note: Started taking animal pak vitamins because they were on sale.  Will see if they do anything for me.

Training Log: Entry 1356

Dips

50

Tabata KB swings

Training Log: Entry 1355

(3) Mat Pulls 575

1x7

Notes: Had the 8th in me if I wanted to grind, but wasn't worth it.  I'll see how I feel when I get to the floor.

SSB squats 245+chains

3x10

Fallouts

4x12

Notes: 10 second hold first 3 sets, 15 last.

GHR+20

4x12

T bar rows 145

4x10

SSB squats 245

1x20

Training Log: Entry 1354

Bench

5x210

5x245

5x275

15x205

Pull ups

56

Chin medley

6x22

DB press 75

10,10,10,9,7

Notes: New movement time.  Going for seated swiss bar with chains.

DB row 170

5x12

Extensions and pull aparts

100

Training Log: Entry 1353

CSS (11) Deload

Notes: Didn't wrap my knees, couldn't hit the lift.  Rookie mistake, but calling this a deload.

Squats 250+chains

3x10

RCSU+32.5

4x10

Reverse Hyper +70

4x12

Squats 250

1x20

Neck Harness 45

50

KB swings

50