Training Log: Entry 1430

DELOAD

Squats 315+chains

3x10

Reverse hyper

2x20x125

2x20xbodyweight

Notes: Olympic sleeve broke midway through.

GHRSU

4x20

Neck harness 45

45,40,40

Squats 245+chains

1x20

Training Log: Entry 1429

Press

3x175

3x200

3x225

17x145

Chins

77

Pull ups

6x3

Notes: Got enough volume with my conditioning circuit yesterday, kept it light for today.

Floor press 195

5x10

EZ bar curls 10lbs+chains

5x10

Lateral raise drop set (Chains, 8lbs, 5lbs, 2.5lbs)

15,10,8,8

DBPC drop set (as above)

10,8,6,6

Training Log: Entry 1428

Conditioning Circuit

15 minutes

20 rounds

http://www.youtube.com/watch?v=JP2oA6-5EJQ

Training Log: Entry 1427

(3) Mat Pulls 605

1x5

SSB Squats 310+chains

3x10

GHR 45

2x12

2x10

Fallouts

4x70 seconds

T-bar rows 215

4x10

SSB Squats 220+chains

1x21

Notes: Didn't remember if it was 220 or 225, so I just went for a rep PR.

Training Log: Entry 1426

Bench

5x225

5x260

5x295

17x225

Notes: Kept hitting the uprights on the high rep set.  Still figuring out the new bench.

Pull ups

75

BW Chin variation/meadows row 100lb superset

10x5/10

Notes: Basically a pre-exhaust with the chin variation and then sets of 10.  Nice to get the volume in rows again.

CG Fat Gripz Press 145

3x10

Notes: Time to retire this.  Thinking of moving on to lumberjack press.

Dips

1x25

Training Log; Entry 1425

Treadmill Run

Incline: 1%

Speed: 9 mph

Distance: 1 mi

Time: 6:36

Notes: Hate distances, so I'm just going to run the mile as fast as I can.  Think it'll show a better benefit to bodycomp and performance too.

Training Log: Entry 1424

(Comp Height) CSS 525

1x3

Notes: Holy fuck, I just tripled 525.  I'm finally building my squat to something respectable.

GHRSU 45

4x12

Reverse hyper 125

4x15

KB swings

3x10

Neck Harness 45

3x40

Squats 225+chains

1x30

Notes: After the heavy work, I didn't want to hit much volume here, so I just went for one hell of a widowmaker. 

Training Log: Entry 1423

Notes: Had 2 more deload workouts that I didn't really feel like logging.

Press

5x165

5x190

5x215

20x140

Notes: Final set of 5 I really had to dig deep on.  If my 5 week starts giving me trouble, I'm just going to cut it down to another 3 week and most likely go 5/3/1 for powerlifting style with a 3/5/1 approach, treating the second week as a psuedo deload.  As long as the weight keeps going up for the final week, I will consider this progress.

NG chins

77

Pull up ladders

6 ladders

Floor press 190

5x10

Notes: Aggravated my left elbow a touch, but all in all it's mending.  Really like this movement, which makes me wonder if it's really something I need to be doing.

Alternate DB curls w/fat gripz 25lbs

5x10

GB lateral raise/PC combo

3x8/11

Notes: Using a bend in my arm on the lateral raises to give the elbow some rest.  Honestly makes the movement more difficult.  Thinking that the chains were swinging and causing momentum w/straight arms.

Training Log: Entry 1422

(10) CSS 525

1x4

Notes: Did this from the top instead of the bottom. Walkout is brutal, but otherwise it makes the movement easy. Hit the chains uneven on the 5th rep and dumped it, but otherwise very smooth. Excited for how this carries over to a real squat.

Squats 310+chains

3x10

Reverse hyper 135

4x11

GHRSU 45

4x11

Neck harness 45

40,40,35

KB swing

10

Notes: Focused on driving as hard as I can. I just need to do some amount of these.

Squats 240+chains

1x20

Training Log: Entry 1421

Treadmill run

Incline: 1%

Speed: 8.5

Distance: 1mi

Time: 7:02

Notes: Exhausting day at work, so just wanted this to be done.  Almost a sub 7 mile.  Not bad for over 200lbs.

Training Log: Entry 1420

DELOAD

Press

5x145

5x160

5x170

35x95

Notes: Set of 95 was pretty fun for a deload.

Chins

76

Wideish Pull up ladders

6 sets

Swiss bar floor press 185

5x10

Notes: Flat legged.  Amazing how much this hammers the chest.

GB curls

5x15

GB lateral raise/PC combo

11,11,6

Training Log: Entry 1419

(5) Mat Pulls 605

1x8

Notes: Finding my groove again.  I can hit 5 before the first put down and 3 in the second, which is pretty unusual for me.  Having difficulties getting my belt in the right spot these days due to weight/body comp fluctuations.

SSB squats 305+chains

3x10

Fallouts

1x70 seconds

3x65

T-bar rows 215

4x8

Notes: I honestly hate this movement too much to switch it out like I had been planning.  It's clearly something I am bad at, so I need to drill it until it's a strength.

SSB squats 215+chains

1x20

Training Log: Entry 1418

Bench

5x255

3x290

1x325

18x230

Notes: Long pause on 325.  Tendinitis is screaming, definitely killing the bands on the swiss bar bench for a workout or two.

Pull ups

74

Weighted chin medley 52.5

2x15

1x20

Miniband pulldown

2x30

1x50

Notes:Just something to give the elbows some relief.

CG Fat Gripz Press 140

5x10

Meadows row 120

5x12

Pull aparts

100

Pushdowns

100

Training Log: Entry 1417

(11) CSS 525

1x5

Notes: Great day.  Couldn't even break this off the chains last time at 10lbs lighter.

Squats 305+chains

3x10

GHRSU 45

4x11

Reverse Hyper 135

4x11

Neck harness 45

40,40,35

Squats 235+chains

1x20

Training Log: Entry 1416

Press

5x185

3x210

1x235

20x140

Notes: 235 flew off the chest but was rough at lockout.  Most likely due to me not locking out my reps in training.  I am ok with that.

Pull ups 

73

NG chin ladders

6 sets

Swiss bar press 155+short bands

5x10

Notes: This is what is causing my elbows.  Flare my elbow more.

GB curls 3 chains

5x14

GB lateral raise/PC

3x10

Training Log: Entry 1415

(6) Mat Pulls 605

1x8

Notes: Recalculated my schedule and realized I'd be able to do a full cycle of ROM progression, so upped the weight 5lbs.  Will see where this takes me.  In general, wasn't feeling the training today.

SSB squats 300+chains

3x10

Fallouts

4x65 seconds

GHR 45lbs

4x9

DB rows 195

1x20

Notes: Elbows still a little tender, so went easy on the rows.

SSB Squats 210+chains

1x20

Training Log: Entry 1414

Bench

3x240

3x270

3x305

15x225 w/chains

Notes: My elbows feel like they're going to explode.  I think it's the chin ladders.  The constant starting and stopping is probably too harsh on my elbows.  Will have to come up with a new plan.

NG chins

67

Chin medley 52.5

3x12

3x10

CG Fat Gripz Press 135

5x10

Meadows rows 115

5x12

Pull aparts

30

Pushdowns

30

Training Log: Entry 1413

(12) CSS 525

1x8

Notes: Went a little shallow on 2 reps, but this moved fast off the chains.  Very impressed.

Squats 300+chains

3x10

Reverse hyper 135

4x10

GHRSU 45

4x10

Neck harness 45

40,35,35

Squats 230+chains

1x20

Training Log: Entry 1412

Treadmill run

Incline: 1%

Speed: 7.8

Distance: 2 miles

Time: 15:20

Notes: First 2 mile run in a long time.  Right knee is a little sore, and chest is still congested, but I got it.