Training Log: Entry 1411

Press

3x170

3x195

3x220

20x135

Notes: Reset the high rep weight and going for 20 instead of 15.

NG chins

72

NG chin ladders

Up to 6, +5

Up to 6, +6

Up to 7, +6

Up to 7, +7

Up to 8, +2

Up to 5, +4

Swiss bar bench 150+short minis

5x10

GB curls 3 chains

5x13

GB lateral raise/PC superset 3 chains

3x10

Training Log: Entry 1410

(7) Mat Pulls 600

1x9

Notes: Still feeling a little under the weather, but that just makes this sweeter.  This cycle is going to skip a few steps due to my pending move, but I should at least be good for a triple at 600 when it's all said and done.

SSB Squats 295+chains

3x10

Notes: Cut out the WM at the end.  Fever kept breaking during the workout.

Fallouts

4x1 minutes

T bar rows 220

4x10

Training Log: Entry 1409

Bench

5x220

5x255

5x290

12x260

Notes: Using a new bench since I broke my old one.  Still figuring out the set up a bit.

V handle chins

70

Chin medley 50

6x15

Close grip fat gripz strict press 130

5x130

Meadows row 110

5x12

Notes: Still a great movement.  I learned that the more my arm crosses my torso, the more lat recruitment I get.

Pull aparts

100

Pushdowns

100

Training Log: Entry 1408

(13) CSS 525

1x8

Notes: Woke up sick this morning and felt like crap.  Felt reborn after this set, but still wanted to go easy from here.  Still, was amazed at how fast and strong I was with this.

Circuit

Squats w/bar-GHR-GHR sit ups-reverse hyper

10x10

Notes: 400 reps.  Not bad.

Training Log: Entry 1407

Treadmill run

Incline: 1%

Speed: 7.7

Distance: 1.75 miles

Time: 13:33

Notes: Toward the very end of the run, started to feel "in the zone" again.  I haven't felt that in years.  It was pretty crazy.  End goal is to work up to 3 miles while being over 7.5.

Training Log: Entry 1406

Press

5x160

5x185

5x210

15x160

Notes: Time to reset the high rep set.  I'm thinking of heading back down real low and shooting for 20-30 reps.

Pull ups

71

NG chin ladders

Up to 6+4

Up to 6+5

Up to 6+6

Up to 7+4

Up to 7+5

Up to 5+4

Swiss bar bench 145+short minis

5x10

Notes: Still a great movement, but my bands are getting shredded.

GB curls +3 chains

5x12

GB lateral raise/PC 3 chains

3x9

Training Log: Entry 1405

DELOAD

Meadows Row Dropset

12x120

12x110

12x100

12x75

12x50

12x25

12xbar

Notes: This was like a cardio workout.

SSB 95+chains 

20:10 intervals

4 rounds

Notes: Next time, dump the chains.

Training Log: Entry 1404

DELOAD

Bench

5x200

5x220

5x235

Metal Catapult Bench 225

1x21

Notes: Gave this a try.  Wasn't a big fan of it.  Reminds me of reverse bands, but with higher blood pressure.

Chins

66

Chin medley 50

3x15

3x10

Close grip fat gripz press 125

5x10

Meadows row 105

5x12

Pull aparts

100

Pushdowns

100

Training Log: Entry 1403

(14) CSS 525

1x7

Notes: Wasn't really in the groove today, but still moved some heavy weight, so I'll take it.

Squats 295+chains

3x10

Reverse Hyper 125

4x10

GHRSU 45

4x9

Neck harness 45

3x35

Squats 225+chains

1x20

Training Log: Entry 1402

DELOAD

Press

5x145

5x155

5x170

30x95

Notes: Took the high rep set ultra light.  

Pull ups

70

NG chin ladders

1,2,3,4,5,4

1,2,3,4,5,6,4

1,2,3,4,5,6,5

1,2,3,4,5,6,7,3

1,2,3,4,5,6,7,4

1,2,3,4,5,4

Notes: Little hard to make out, but basically I hit a rep, drop and take a breath, hit 2, drop and breathe 2, etc, until I hit near failure.  Crazy volume.

Swiss bar bench 140+short minis

5x10

Notes: Crazy chest pump.  Remember to stretch out the bands ahead of time.

GB curls 3 chains

5x11

GB lateral/PC 3 chains

3x8

Notes: These feel so much better than dumbbells.

Training Log: Entry 1401

KB swing-dip-chin circuit

15 minutes

21 rounds

Notes: Real ass kicker. Took some video too. Got warm and took my shirt off, then noticed my "beached whale" physique, haha. Oh well though, I know I can cut it off when I need.

Later in day

Treadmill run

Speed: 7.6

Incline: 1%

Distance: 1.5 miles

Time: 11:46

Training Log: Entry 1400

Deadlifts 590

1x5

http://youtu.be/OGKbRn8NN7Q

Notes: Been a helluva week, bodyweight has been everywhere, so this is a victory. 

SSB Squats 290+chains

3x10

GHR 42.5

2x12

2x10

Fallouts

3x1 minute

1x30 seconds

T-bar row 210

4x10

SSB squats 205+chains

1x20

Training Log: Entry 1399

(15) CSS 525

1x8

Notes: Strength is definitely up on this movement, even with the difficulties I had in the past few weeks.  

Squats 290+chains

3x10

Reverse hyper 115

4x12

GHRSU 45

4x8

Neck Harness 45

1x90

Squats 290

1x5

Notes: Time to drop the weight and add chains.  Alternatively, I could go reverse band.

Training Log: Entry 1398

Press

5x180

3x205

1x230

14x160

Notes: Definitely out of the post meet slump now.  230 flew off my chest and was tough at lockout, which is most likely due to the fact I am not locking out my assistance work.  I'm ok with that.

V handle chins

67

Reverse band dead hang chins

6x20

Notes: Need to find something else.  Thinking chins against bands next.

Swiss bar bench against bands 135

5x10

Notes: This was insane.  Even with such minimal bar weight, it was an ass kicker.  I forgot how high reps of bands are like trying to get out of quicksand.  Crazy chest pump.

GB curls w/3 sets of chains

5x10

Lateral raise/PC combo 25

3x8

Training Log: Entry 1397

Bench

3x235

3x270

3x300

15x250

Notes: Right leg cramped up on the set of 15.  Had to kick the leg out and do the set with one leg.  Still managed, which says to me that my leg drive is absolute shit.  Need to address that.

Pull ups

67

Chin medley 45

6x15

Close grip strict press w/fat gripz 115

5x10

Notes: Part of my continued off season campaign to do shit that I suck at.  Was always terrible with close grip movements.

DB rows 210

5x12

Pull aparts

50

Pushdowns

50

Training Log: Entry 1396

Squats 285+chains

3x10

Notes: Second week in a row I couldn't lift the chain supported squat.  I have determined its a positioning issue rather than a strength one.  More than likely recent weight gain is interfering with my ability to get under the bar.  Going to start the cycle over, with chain supported squats for 4 weeks and then touch and go squats to chains the next 4, ROM progressing the entire time.  Theory being that if I can bypass breaking the bar off the chains from a lower position, I should have the strength for the squats.

Reverse hyper 110

4x12

GHRSU +40

4x12

Neck Harness 45

1x85

Squats 285

1x20

Training Log: Entry 1395

Treadmill run

Incline: 1%

Speed: 7.5

Distance: 1.25 miles

Time: 10:00

Notes: Up a quarter mile from before.  Have until 28 May to really worry.

Training Log: Entry 1394

Press

3x170

3x190

3x215

15x155

NG chins

67

Reverse band dead hang chins

6x20

Swiss bar incline press 200

10,10,8,9,7

Notes: Probably about time to retire this movement.  May give it one more go.  

GB curls 12.5

2x12

3x11

DB lat raise/PC 20

3x13

Training Log: Entry 1393

(3) Mat Pulls 590

1x8

SSB Squats 280+chains

3x10

GHR 37.5

4x12

Fallouts

4x12

T-bar rows 200

4x10

SSB squats 280

1x10

Notes: Second week in a row that 20 wasn't happening.  Going to take bar weight off now and leave the chains on and work back up.