Thursday, February 28, 2013

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

Tuesday, February 26, 2013

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

Monday, February 25, 2013

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.

Sunday, February 24, 2013

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

Saturday, February 23, 2013

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.

Wednesday, February 20, 2013

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

Tuesday, February 19, 2013

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.

Sunday, February 17, 2013

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.

Saturday, February 16, 2013

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

Thursday, February 14, 2013

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

Tuesday, February 12, 2013

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.

Monday, February 11, 2013

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.

Sunday, February 10, 2013

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

Saturday, February 9, 2013

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

Wednesday, February 6, 2013

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

Tuesday, February 5, 2013

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

Sunday, February 3, 2013

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

Saturday, February 2, 2013

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.