Training Log: Entry 1480

Squats
1x545
3x10x350

Notes: Same as last week.  It seems my torso strength has caught up to my leg strength, as the walkout used to be the hardest part of the lift, and now it's the easiest.  Means I need to work more on developing leg strength.  Going to try to get in the straight sets as often as possible.

KB swings
4x10

Hamstring curls
100

Abs

Neck

Powersquat Machine 230
1x30

Training Log: Entry 1479

Press
5x200
3x225
0x250

Notes: This was a rough cycle in general.  I am going to repeat it, but a few changes need to be made based off some observations.

1: Most immediate excuse is that I came into this workout on only a protein shake, and it was the day after my clean and press tabata workout.  This was just poor planning on my part and inexcusable at this level.

2: My upperback and shoulders were absolutely fried coming in.  I have been hammering this with a lot of volume, and though I can still get away with that, I need to eat to match it.  Again, poor planning.

3: New gym and equipment, some factors I still need to account for.

So for solutions, here are some thoughts

1: Repeat this cycle for press, but go 3/5/1.  Additionally, the 5 week is going to be more like a deload in the middle of the cycle.

2: Going to try "first set last" instead of my current approach of 15-20 reps of a "light weight".  Going to shoot for 8 reps with this approach.

3: If all else fails, I am going to push press the weight and stick with the poundage increases.  I was actually thinking of going this route in general if I decide to pursue a strongman comp at my new location.

4: If my bench ends up still succeeding, then I really don't care too much about this anyway.


Chins
205 total

Dips
150 total

Notes: After feeling so beat up, I decided to ditch the DB pressing for now and do something light.  I honestly love dips as it is, but don't feel like they do too much to get me a stronger press/bench, at least not in this style.  I may just do a cycle of them as assistance work in the future just to try to get accidentally strong.

Curls/raises/PCs

Training Log: Entry 1478

Did some experimenting with new equipment and the tabata protocol.  Tried out the rope climbing machine, and though it got me a great upper back pump, it doesn't make the body move enough to really be viable for this.

However, I did some floor to overheads with the tabata protocol and it was amazing.  For me, it ended up being an abomination of a powerclean and strict or slight push press w/115.  Definitely want to keep this up.

Training Log: Entry 1477

(6) Mat Pulls 565
1x12

Notes: Rep/weight PR.  Previous best here was 560 for 10.  This approach should continue to improve my 1 rep strength.

Front squats 235
3x8

Notes: New bar with terrible knurling.  Will need to wear a t-shirt instead of wife beater to prevent rolling.

Seated hamstring curls
100

DB rows 150
4x12

Abs

Power squat machine 135
1x45

Notes: Not bad, I see some potential here.

Training Log: Entry 1476

Bench
3x250
3x290
3x325
17x250

Notes: At my new location, but still using commercial gyms.  Benches here are high, but my triple felt light.  Leg drive is the key.

Chins
200 total

Meadows rows 100
10x10

DB press 95
10,10,8,5,5

Notes: Lost a lot of energy in the racking on this.

Extensions/face pulls/curls

Training Log: Entry 1475

Squats
1x545

Drop set
405x10
315x10
225x10
135x10
Barx10

Notes: In Denver.  Did this on one meal.  Between that and the elevation, I was done.  Spent some time trying to catch my breathe and just felt like I was having a stroke, so I called it at this.

Training Log: Entry 1474

Press
3x185
3x210
2x240
20x165

Notes: I either have a good 5 week or a good 3 week.  Seems to be the trend.

Chins
225 total

Lat pulldowns

DB press 110
4x11
1x13

Notes: On the road again, and gym had 1 115 and 1 120, so I had to downgrade.

Raises/curls/DBPCs

Training Log: Entry 1473

Bench
5x235
5x270
5x305
16x250

Chins
200 total

Cable rows
1 big drop set for 100 reps

Notes: Was running short on time, so just smashed the shit out of my back with this.  Started at 200, and finished at like 45.

Seated DB press 90
5x10

Face pulls/extensions/curls
100

Training Log: Entry 1472

Squats 540
1x3

Notes: First one felt a little high, so I made sure the bury the next 2. Just keep growing, it's pretty crazy.

Have my end of course comp tomorrow, so shut it down after this.

Training Log: Entry 1471

Press
5x175
5x200
5x225
18x165

Notes: Really cool PR on that set of 225.  Pretty awesome that I can hit that on my weakest day.

Chins
200 total

Lat pulldowns

DB bench 120
10
9
7
7
5

Notes: Wasn't time to move on, but this'll be my last press workout at this location, so I wanted to see how much damage I could do with the 120s.

Raises/curls

Notes: Noticed my curls are more like a row.  Not opposed to it, just interesting.

Past 2 weeks

For some reason, I lost 2 weeks of posts.

Highlights include hitting a 540 squat, smooth 335 bench, and a 620x2 deadlift, followed by a week of deloading.

Next post will be entry 1471

Training Log: Entry 1463

Press

5x190

3x220

1x245

20x160

Notes: Matched liftime PR, but at lighter bodyweight.  Had at least one more in me.

Chins

205 total

Lat pulldowns 170

2x12

4x10

DB bench 110

5x10

Lateral raise/PC combo 15

3x15

GB cable curls 35

5x15