Training Log: Entry 1392

Bench

5x220

5x250

5x285

15x245

Notes: Starting to feel strong and in control of the weight.  Everything is going well.

Chins

65

Chin medley 42.5

6x15

Seated Swiss Bar press 125+chains

4x10

1x6

DB rows 205

5x12

Band pull aparts

100

Push downs

100

Training Log: Entry 1391

Squats 280+chains

3x10

Notes: Didn't have any gas for the CSS squats.  Another unscheduled deload.  Second time this has happened in the cycle, need to just plan on having them from here out.

GHRSU 40

2x12

2x10

Reverse hyper 110

2x12

2x8

Neck harness 45

1x80

Squats 280

1x20

Training Log: Entry 1390

Conditioning Circuit

10 kb swings, 5 dips, 5 chins

15 minutes

As many rounds as possible

Total: 20

Notes: This was a blast.  Kicked my ass, worked on some weaknesses.  If I am man enough, I will need to work this into my regular programming.

Training Log: Entry 1389

Treadmill run

Incline: 1%

Speed: 7.5

Distance: 1 mile

Time: 8:00

Notes: Probably one more week of this and then I extend it to 1.25 miles.

Training Log: Entry 1388

Press

5x155

5x180

5x205

15x150

Pull ups

64

Reverse band chins 

6x19

Swiss bar incline press 195

5x10

GB curls 12.5

12, 11, 10, 10, 10

DB lateral raise/PC combo 20

3x12

Training Log: Entry 1387

(4) Mat pulls 590

1x7

Notes: Was just dead today.  Work stress most likely.

SSB squats 275+chains

3x10

Fallouts

4x12

GHR 35

4x12

T-bar rows 195

4x10

SSB squats 275

1x5

Notes: Like I said, just didn't have it in me.

Training Log: Entry 1386

DELOAD

Bench

5x200

5x215

5x230

15x240

Notes: Probably defeats the purpose to have my high rep set be heavier than my heaviest deload set, but oh well.

V handle chins

63

Chin medley 40

6x15

Seated swiss bar press 120+chains

5x10

DB row 200

5x12

Band pull aparts

100

Notes: I usually try not to overthink this, but I got a much better contraction on this than usual.  Really gotta stretch back with the band.

Band pushdowns

100

Training Log: Entry 1385

(12) CSS 515

1x5

Notes: Was feeling a little off today, couldn't quite get the groove.

Squats 275+chains

3x10

GHRSU +40

1x12

3x10

Reverse hyper 105

4x12

Neck harness 45

1x75

Squats 275

1x20

Notes: Need to move the KB swings to a new day.  Back just can't take this hammering.

Training Log: Entry 1384

Treadmill run
Incline: 1
Speed: 7.5
Distance: 1 mile
Time: 8:00

Notes: Not aiming for progression here, just maintenance. As I get closer to May, I'll start pushing for more.

Training Log: Entry 1383

DELOAD

Press

5x140

5x155

5x165

15x145

NG chins

64

Reverse band dead hang chins

6x18

Swiss bar incline press 190

5x10

GB chain curls+12.5

5x9

Lateral raise/PC combo 20

3x11

Notes: I have been scale chasing.  Need to throttle back.  Without a contest nearby, it's hard to really care about my diet.

Training Log: Entry 1382

(5) Mat Pulls 590

1x9

Notes: Loaded up on Taco Bell and got a great pull.  The initial part doesn't even feel heavy anymore.  Like, it still moves slow and takes a while to break off the mats, but it feels more like an obligation than a challenge.

SSB squats 270+chains

3x10

Fallouts

4x12

GHR 32.5

4x12

T-bar rows 190

4x10

Notes; May switch to meadows rows soon, just to be able to support my torso.

SSB Squats 270

1x20

Training Log: Entry 1381

Bench

5x250

3x280

1x315

15x235

Notes: Long pause on the 315.

Chins

63

Chin medley 37.5

6x15

Seated Swiss Bar Press 115+chains

5x10

DB rows 195

5x12

Band pull aparts

100

Band push downs

100

Training Log: Entry 1380

(13) CSS 515

1x6

Squats 225

1x40

http://www.youtube.com/watch?v=9Djn2hdS_ZM&feature=youtu.be

Notes: Had a bad day at work, thought this would help blow off some steam. Totally destroyed my quads.

Training Log: Entry 1379

Treadmill

Speed: 7.5

Incline: 1

Distance: 1 mile

Time: 8 minutes

Notes: Got word I will be going to a 2 month training encampment with a fair amount of running.  Given that I'm up 18lbs since my last PFT, I need to ensure I get back in running shape.

Training Log: Entry 1378

Press

5x175

3x200

1x225

15x140

Notes: Been eating half a pizza before this training day for the past 3 weeks. Lots of energy, but a massive pump as well.

Pull ups

63

Reverse band dead hang chins

6x17

Swiss bar incline 185

5x10

GB curls 12.5

5x8

Lateral raise/PC combo 20

3x10

Training Log: Entry 1377

(6) Mat Pulls 590

1x9

Notes: Was shy a meal today.  I got far less of a pump, but energy was low.  Need to find a balance here.

SSB Squats 265+chains

3x10

Fallouts

4x12

GHR +30

4x12

T-bar row 185

4x10

SSB Squat 265

1x20

Training Log: Entry 1376

Bench

3x230

3x265

3x295

15x230

Notes: Strength is coming back.  Long pause on the final rep of 295.

NG chins

61

Chin medley +35

6x15

Seated swiss bar press 110+chains

5x10

DB rows 190

5x12

Pull aparts

100

Pushdowns

100

Training Log: Entry 1375

(14) CSS Squats 515

1x6

Notes: Could probably get 1 or 2 more on these.  Feeling really strong.

Squats 270+chains

3x10

GHRSU 40

4x10

Reverse hyper 100

4x12

Squats 270

1x20

Neck harness

70

KB swings

70

Training Log: Entry 1374

Press

3x165

3x190

3x210

15x135

Notes: Feeling real strong on my pressing today.  Think I'm finally out of my post-meet strength slump.

V handle chins

60

Reverse band dead hang chins

5x16

Swiss bar press 180

5x10

GB curls +10

5x12

DB lateral raise/PC superset 20

3x9

Training Log: Entry 1373

(7) Mat Pulls 590

1x10

Notes: The thoughts "you're all fucked now" went through my head after I completed this.  Not only was this more weight than last cycle, but more reps as well.  Very positive sign.

SSB squats 260+chains

3x10

Fallouts w/25 second hold

4x12

GHR 27.5

4x12

T-bar row 180

4x10

SSB squats 260

1x20

Notes: Worst back pump in my life.  Debilitating.  Think high carb diet may be culprit.  On that note, up to 204 this morning, 17lb gain since 1 Dec.