Training Log: Entry 1445

Squats

1x525

3x10x330

Notes: No power rack is still an issue here.  I can most likely manage a single without torquing my hamstring, but more than that may be a bit much.  Trying to strategize my approach here.  Thinking something like keeping the weight the same and trying to hit more reps of it each week, but we'll see what happens.

KB swings 70

5x10

Ab pulldowns

4x20

Neck harness

Hack squat 290

1x21

Notes: After trying this out for a widowmaker, I have decided that it is a great leg movement but not at all what I need for a widowmaker.  Not enough "suck" factor.  Just going to have to stick with squats.

Training Log: Entry 1444

AM

Had a PFT

Push-ups

66 in 30 seconds

Notes: Had a minute, but 66 is the max.

Sit ups

58 in 60 seconds

1.5 mile rune

12:30

Notes: In this heat, I'l take it.

PM

Press

3x180

3x205

3x230

20x150

Chins

80

Lots of stuff between sets

Lat pulldown 140

6x12

DB press 95

4x10

1x8

Lateral raise/PC combo 15

3x12

GB cable curls 20

5x10

Training Log: Entry 1443

(7) Mat Pulls 620

1x6

Notes: First DL workout at my long term gym at this location.  Was able to sneak chalk in, and the bar was small enough that I could use my old straps, so things worked out.  I am loving how light 620 feels.  I will get this for a double when it is all said and done.

Front squats 190

3x10

Notes: Using straps is really helping here.

Seated hamstring curl

4x20

Notes: May actually stick with this movement.  I have always been bad at it, which probably means I need it.

Cable rows 140

4x12

Hack squat 200

1x20

Notes: Have a PFT tomorrow, so didn't really push myself, but I think the hack squat machine is going to work it's way into my widowmaker sets.

Training Log: Entry 1442

Did a 2 a day yesterday, and trained today. Will be putting them both up.

24 May 13

Did a 2 a day today. Didn't see the overtraining boogieman, but to be fair, I did say "Bloody Mariuz" in a mirror 3 times before training.

AM Training

Squat lockout

545x5

Notes: Stil traveling, using an unfamiliar rack, so just went for overload.

Squats 320

3x10

Notes: Lower back twinge again. I need to quit squatting first thing in the morning, this always happens. Was smart enough to shut down the heavy stuff after this.

Ab pulldowns

Neck harness

PM Training

Bench

5x230

5x265

5x300

12x245

Notes: Different bench, hit the uprights a bit.

NG chins

70

6x10

5x5

Machine overhead press

5x10

Notes: Have to press myself as hard as I can against the backing to get in a decent positioning on the machine.

Cable rows

5x12

Face pull

100

Pull downs

100

Notes: Really happy with my physique at this point. Not too small and not too fat. Next 2 months, since I'm away from the Mrs, I'm going to spend a little more time at the gym. Thinking hitting abs everytime I train, and throwing in a set of curls on upper body days and maybe calf work on lower body days.

25 May 13

SSB Squats 275

1x25

Notes: Saw a SSB at the gym and jumped on the opportunity to get in one last workout with one. No idea what will be at my next gym, so gotta take these chances when I can. Back is already fully healed, I seem to bounce back from my recurring injury much faster these days. Still took it light, but used it as a chance to make up for the widowmaker I missed yesterday.

Calves

Pull ups

Training Log: Entry 1441

Press

5x165

5x190

4x215

17x155

Notes: Misgrooved the set of 215.

Chins

75

Notes: Did sets of 5 through out my workout in between sets of everything else.

Lat pulldown

6 sets

DB bench 90s

5x10

Curl superset

Notes: Still grabbing the hexes for grip work

Lateral raise/PC combo

Training Log: Entry 1440

DELOAD

(7) Minimat Pulls 620

1x1

Notes: A few lessons learned from today's training.

1: Minimats work.  They're heavy as hell to bring into the gym, but they fit in a gym bag and will elevate the plates just fine.

2: Have to sneak chalk into the gym.  Straps alone won't cut it.

3: Have to wear tank tops to the gym.  My cold tolerance is jacked up while my heat tolerance doesn't exist, so I'm sweating as soon as I walk in the door.

4: No more full ROM heavy squats.  My hamstrings are still torqued from my squat workout.

Strap front squats 185

3x10

Notes: No lockout, liked how this worked out.

V cable rows

4x12

Fallouts

Training Log: Entry 1439

DELOAD

Bench

5x205

5x225

19x240

Pull ups

71

Pull up/meadows row 120 superset

10x5/10

DB press

Face pulls

Pushdowns

Pulldown abs

Training Log: Entry 1438

Squats 495

1x5

Notes: Ended up sharing the rack with a big guy doing shrugs, so wasn't able to set pins for a partial squat.  Decided to take 495 for a ride.  Very happy with the results.

Squats 320

3x10

Squats 245

1x20

Notes: Short rest periods due to working in, and WM in the beginning portion of the workout.  Definitely a challenge for adapting.

GHRs

GHR Sit Ups

Hyperextensions

Neck harness

Training Log: Entry 1437

DELOAD

Press

5x150

5x165

5x175

20x150

Notes: Everything felt light today.  Good sign.

NG Chins

80

Lat pulldowns

6 sets

Notes: My home gym is packed for a move, so I'm doing the commercial gym thing now.  Will be lots of variety in my assistance work.

DB bench 85

5x10

Lateral raise/PC superset

Curls

Notes: I grab hex DBs by the bell rather than the handle.  Seems to get more forearm recruitment. 

Training Log: Entry 1346

Deadlifts 605

1x4

http://www.youtube.com/watch?v=lsDQz_rQ-TE

Notes: I don't need to log anything else.

This is my last deadlift workout at this location. When I first got here, I pulled 405 for 5 with terrible form and hurt my back so bad I thought I'd never deadlift again. This is a fitting way to go.

Training Log: Entry 1435

Bench

5x260

3x295

1x330

17x230

Pull ups

76

Pull up/meadows row 105 superset

10x5/10

Wide grip swiss bar press 105

4x10

1x15

Pull aparts

100

Pushdowns

100

Training Log: Entry 1434

(15) CSS 545

1x5

Notes: Last one of these workouts for a while.  Pushed the weight to see what I could do.  Finally getting a good feel for wraps, may be ready to move up to some real ones.

GHRSU 50

4x6

Reverse Hyper 135

4x12

Neck Harness 45

45,45,40

Sled drags

Notes: Since I'm moving this week and shooting for a 605 deadlift, I cut out my squat work to save my lower back.  Volume is going to be all over the place for the next few weeks as I transition to and from locations.

Training Log: Entry 1433

Press

5x190

3x215

1x240

20x145

Notes: 240 flew up.  Real big fan of just sticking with the prescribed reps here.

Chins

75

Chin ladders

6

Floor press 200

5x10

Fat gripz barbell curl w/chains

5x10

Notes: Still playing around here.  Didn't even need weight for this to be intense.

GB lateral raise/PCs

10,8,6

Training Log: Entry 1432

(2) Mat pull 605

1x4

Notes: Left hamstring has been acting up, so after this I just hit up the sled.  Squatting so heavy twice a week may be too much.  That said, the pull itself was easy, and the weight felt light.  Next week I pull from the floor, very excited.

Sled drag 180

2 trips forward w/SSB

2 trips backward

Notes: SSB sled drag was an idea I was kicking around.  Not bad, but the drag with the heavy bag worked much better in terms of inflicting misery.

Training Log: Entry 1431

Bench

3x240

3x275

3x310

20x225

Notes: Long pause on the final rep of 310.  Tried out the metal catapult at the end of the 225 set, but just wasn't happening.  Can't really set it up well.

V handle chins

73

Variety of chins/meadows row 102.5 superset

10x5/10

Wide grip swiss bar press 95

5x10

Notes: I am terrible at wide grip, so I am giving this a try.

Pull aparts

100

Pushdowns

100