Saturday, June 29, 2013

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.

Wednesday, June 26, 2013

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.

Tuesday, June 25, 2013

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

Monday, June 24, 2013

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

Saturday, June 22, 2013

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.

Friday, June 21, 2013

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

Tuesday, June 18, 2013

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

Monday, June 17, 2013

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

Saturday, June 15, 2013

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 

Friday, June 14, 2013

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

Monday, June 10, 2013

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.

Sunday, June 9, 2013

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

Friday, June 7, 2013

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

Thursday, June 6, 2013

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.

Wednesday, June 5, 2013

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.

Sunday, June 2, 2013

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.

Saturday, June 1, 2013

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