Training Log: Entry 1462

(2) Mat Pulls 620

1x2

Notes: Was feeling great today.  Warmups flew off the floor.

DB rows 150

2x12

2x10

Leg raises

Front Squats 220

3x10

155

1x20

Seated hamstring curls 50

100

Notes: Tapped out after this.  Can barely remember my name right now, and took 8 minutes to get from where I parked to my room.

Training Log: Entry 1461

Bench

3x250

3x285

3x320

18x245

Notes: 320 flew up.  Got a decent measure for leg drive.  By starting myself too far forward, I can drive my legs to put me where I need to be, which gives me a more stable base to press from.

Chins

205 total

Cable rows 170

10x10

DB press 80

5x10

Face pulls/extensions

100

KB curls 10

50

Notes: Stole this from t-nation, but don't like it.

Training Log: Entry 1460

Squats 530

1x3

Notes: Deviated from my initial plan.  The second rep felt questionable on depth, so I decided to leave no doubt.  Next week will either be for 4-5 or an extra deload depending on how I feel.

But if I may take a moment to say what in the fuck.

Hack squats 345

3x10

225

1x20

Seated leg curls 140

4x20

KB swings 70

4x13

Ab pulldowns

Neck harness

Calf raises 115

1x10

Training Log: Entry 1459

Press

3x180

3x210

3x230

18x160

Notes: Misgrooved the set of 230 and had to pushpress the final one.  May have to move to the 5/3/1 for powerlifting approach and do 3/5/1 for my weekly progressions.

Chins

200 total

Pulldowns 170

1x12

5x10

DB press 110

3x10

2x6

Curls 42.5

5x10

Raises/PCs

Training Log: Entry 1458

(3) Mat Pulls 620

1x2

Notes: Could not get a decent set up today.  Think I trained too close to my last meal, stomach was bloated and made getting down to the bar tricky.  Still, being able to pull a double on a bad day means good things for a good day.

Seated hamstring curls 135

4x20

DB rows 150

4x10

Front squats 215

3x10

Front squats/squats 150

1x20/1x20

Notes: Nothing left after this.  Real ass kicker.

Training Log: Entry 1457

Bench

5x230

5x265

5x300

14x245

Notes: Played dodgeball this morning and wrecked my forearm/bicep.  I'm in terrible shape.  Made pressing a little touch and go, but once I got the first rep of a set, I was in the groove.

Chins

205 total

Cable rows 140

10x10

Seated DB press 80

4x10

1x7

Curls/extensions/face pulls

100

Training Log: Entry 1456

Squats

1x530

Notes: Lifetime PR.  Goal is to work this up to a double and eventual triple of over the next few weeks.  Walkout is getting a lot easier, seems like I've really hit cruising speed on this.

Squats 335

3x10

250

1x20

Seated hamstring curl 135

4x18

KB swing 70

4x12

Ab pulldowns 75

4x15

Calf raises 120

1x10

Training Log: Entry 1455

Press

5x170

5x195

5x220

16x160

Notes: 220 went up much easier than I thought it would. Trap/shoulder is at about 95%.

Chins

210 total

Lat pulldowns 160

6x12

DB bench 105

4x10

1x9

Lateral raise/PC combo 15

3x15

GB cable curls 35

5x10

Training Log: Entry 1454

(4) Mat pulls 620

1

Notes: Seems like a regular deload becomes necessary when I get to this sort of weight. 

Front Squats 210

3x10

1x20 followed by 1x20 squats

Seated hamstring curls 130

4x20

DB rows 150

10,8,8,10

Notes: Really getting that stretch at the bottom

Leg raises

4x12

Calf raises 100

1x10 

Training Log: Entry 1453

Bench

5x210

5x230

20x245

Notes: Last set w/slingshot.  Shoulder/trap is feeling great.

Chins

215 total

Cable rows 130

10x10

DB press 75

5x10

Pulldowns

100

Face pulls

100

DB curls 5s

100

Training Log: Entry 1452

DELOAD

Press

5x155

5x165

5x180

42x95

Chins

200 total

Pulldowns 150

5x12

DB Bench 100

4x10

1x9

Lateral raise/PC combo 10

3x15

GB cable curls 30

5x12

DB shrugs 60

1x20

Notes: Will go even lighter on the shrugs so I can specifically target/TS my trap.

Training Log: Entry 1451

(5) Mat pulls 620

1x4

Notes: Approaching familiar territory here.  This is how my mat pulls used to go.  Think this is my last weight progression for a while.  After this, 10% reset and go for rep PRs.

Front squats 205

3x10

Front squats/back squat superset 140

1x20/1x20

Seated hamstring curls 115

4x20

DB rows 150

4x8

Notes: Elbows still beat up, so taking it light on these.

Ab work

Training Log: Entry 1450

Bench 

5x265

3x300

1x335

19x245 w/catapult

Notes: Broke out catapult to aid with my shoulder.  Starting to get a better feel for it.  Still makes my face feel like it's going to explode.

Chins

200 total

Cable rows 120

10x10

DB press 70

5x10

GB pushdowns/face pulls

100

Curls

100

Training Log: Entry 1449

Squats

2x525

Notes: Had another one if I really wanted it.

Hack squat machine 290

4x10

Seated hamstring curl 110

4x20

KB swing 70

5x11

Ab pulldowns 60

4x11

Squats 275

1x20

Notes: Little messed up, but it got the point across.

Training Log: Entry 1448

Press

5x190

3x215

1x240

17x160

Notes: Reaching lifetime PR levels here soon.  Definitely a PR for bodyweight.  No signs of slowing down on this, especially since I'm still not even pushing reps.  Really think prescribed reps is the way to go.

Pull ups

200 total

Notes: Just going for rep goals at this point, since it's hard to sneak them in to my workouts.

Lat pulldowns 140+plate

6x12

DB bench 95

5x10

Notes: Shoulder still a little touch and go, so watching my form on everything.

GB cable curls 30

5x10

Lat raise/PC combo

Ab pulldowns

1 hour of ultimate frisbee

Notes: Getting sick of this forced sports shit.

Training Log: Entry 1447

(6) Mat Pulls 620

1x5

Notes: Right shoulder has been bugging me for days, and I found out this is why.  Weight seems to just really be pulling on it hard.  I imagine the bar being stiffer is playing a role, and just different dynamics.  I may have to start incorporating some real heavy shrugs/static holds just to get my shoulder used to this sort of weight.

Front squats

3x10x200

1x20x135 

followed by

Squats

1x20x135

Notes: Superset the front squats and the squats.  Blew up the legs something fierce.  I am really digging the front squats with straps.  Not quite the upperback killer as a safety squat bar, but it'll do in a pinch.

Seated leg curl 95

4x22

Leg raises

4x10

Calf raise machine 80lbs

1x10

Notes: Used Dante's protocol with 5 second hold at concentric and 10 second hold on eccentric.  Really was screaming at the end.

Left out the rows for today due to the shoulder.  Will fit them in later if I can.

Training Log: Entry 1446

Bench

3x245

3x280

3x315

14x245

Chins

76

A set in between everything today

Cable rows 100

9x10

1x20

Notes: Went kroc rows style with the very long stretch at the bottom.  Drilled the lats pretty hard.

DB press 65

5x10

GB extensions, face pulls, curls, ab pulldowns