Training Log: Entry 1551

(4) Bench press 315
1x8

Notes: Focusing more on keeping my base stable and leg drive.

Chins
210 total

Axel press 170
5x10

Meadows row 85
1x45

Band pull aparts
200 total

Pushdowns
100

Training Log: Entry 1550

(13) Chain Suspended Squats 525
1x10

Notes:  Pulled my right quad around rep 5, but still managed to finish the set.  This was actually the best squat workout I've had in a long time.  Zero issues breaking the bar off the chain, and I felt like I had an 11th in me if my quad wasn't bugging me.  A few hours post workout, it feels like a minor twinge thankfully.  I think a few days of overeating, icing and motrin should do the trick.

Reverse hyper 190
4x10

GHR sit up 15lbs
3x8

Training Log: Entry 1549

(22) Chain suspended seated overhead press 195
1x9

Chins 55lbs
58 reps

Swiss bar floor press 225
5x10

GB curls, lateral raises, band pull aparts


Notes: Did some sort of "track and field" day for PT today.  Ended up tripping over someone's ankle on a relay race.  Took a tumble and landed on my left shoulder.  Some bruising and road rash, but shouldn't take me out of the fight.

Training Log: Entry 1548

1.5 mile treadmill run

11:33

Notes: PFT on 10 Dec.  Haven't been training as much for it as I usually do, but my cardio is in decent shape from the strongman training, so I think I'll be ok.

Training Log: Entry 1547

(6) Mat Pulls 600
1x14

Notes: Another great session.  I had a 15th in me, but didn't feel the need to blow out the blood vessels in my eyes this early into the cycle.  Even if my reps off the floor don't jump much, having improved this much off the top end of the movement is still incredible.

Reverse hyper 190
3x8

Ab wheel
3x11

GHR
3x10

DB rows 110
1x50

SSB Massive Drop Set
10x215
10x205
10x195
10x185
10x175
10x165
10x155

Notes:  Was getting burnt out on the movement, so did this for some fun.  Only rested as long as it took to take the weights off the bar.  Quads started cramping/locking on the set of 175 and kept going until the end.  Really did a good job of getting in some volume without beating myself up too much.

Training Log: Entry 1546

(5) Chain suspended bench 315
1x8

Notes: Finding difficulty getting leg drive on later reps with this set up.  I think bouncing off the chains is getting me loose.

Chins
205 total

Axel press 170
4x10
1x10 push press

Band pull aparts
5x20


Did tabata log clean and press with 100lbs yeseterday, and some crossfit PT circuit in the afternoon today.

Training Log: Entry 1545

(14) Chain Suspended Squat 525
1x10

Notes: Starting position is getting hard to get into, but once I managed it I'm good to go.  I may just be overthinking it.

GHR
3x10

Reverse hyper 180
3x12

GHR sit up w/10lb plate
3x11

Squats 300+chains
3x10

Squats 235
1x20


General notes:  Been feeling beat down since the deadlift day on Saturday.  My usual "overtrained" symptoms, to include soreness in my traps.  I'll see if I can outeat it, but otherwise, I got a few more tricks up my sleeve.

Training Log: Entry 1544

(23) Chain Suspended Seated Press 195
1x9

Weighted Chins 50lbs
70

Swiss bar floor press 220
5x10

Grenade ball curls

Lateral raise/band pull aparts

Training Log: Entry 1543

(7) Mat Pulls 600
1x14

Notes: Best deadlift session I've had for months.  Last cycle got junked up, but this is growth between my last 7 mat pull.  Up 15lbs and a rep, I'll take it.  My form is getting different.  Once I get the bar to the middle of my quads, my upper/middle back takes over and the bar jumps up.  I think the reverse hyper is the contributing factor here, I have some new strength that my body is finding use for.  Additionally, my diet has been better this week, something to keep in mind.

Reverse hyper 180
3x10

Ab wheel from knees
3x10

GHR
3x10

DB rows 110
1x40

SSB Squats 270+chains
3x10

SSB Squats 215+chains
1x25

Notes:  Move the squats to the end of my workouts now, ala DC.  It's helping make the workouts shorter and more brutal, which is good for my schedule.

Training Log: Entry 1542

(6) Bench Press 315
1x10

Notes: Lost my leg drive/base.  Amateur.

Chins
200 total

Axel press 165
4x10
1x10+2pp

Meadows rows 85
1x50

Band pull aparts
125

Pushdowns/curls

Training Log: Entry 1541

(15) Chain Suspended Squats 525/GHRs 3x8
1x10

Notes: Scaled the weight back to get more reps and give myself some room to work back up.  Also, did my GHRs as part of my warm-up for this.  Worked out well, good way to get in more volume early in the routine.

Squats
10x290+chains
2x10x300+chains

Notes: Math error on first set, gives me a chance to re-accomplish.

Reverse hyper 180
3x8

GHR sit up 10
3x10

Squats 225+chains
1x30

Training Log: Entry 1540

(24) Chain suspended seated overhead press 195
1x9

Notes: ROM progression seems to be working on this.

Weighted chins 50
65 total

Swiss bar floor press 215
5x10

Axel curls
2x6 @105
3x13 @55

Notes: Need to train arms heavier.  Been slacking.

Lateral delt stuff

Training Log: Entry 1539

DELOAD

Reverse hyper 160
3x12

GHR
3x10

Ab wheel
3x8

SSB squat 265+chains
3x10

215+chains
1x20

Training Log: Entry 1538

(7) Chain suspended bench press 315
1x11

Notes: Looks like I'm getting stronger on this.

Chins
200 total

FG meadows row 85
9x5
1x25

Axel press 165
4x10
1x10 push press

Arm/shoulder stuff

Training Log: Entry 1537

Tabata front squats 95lbs

Notes: First time being able to condition in a long time.  Much needed.

Training Log: Entry 1536

(25) Chain suspended seated overhead press 195
1x9

Weighted chins 45
85 total

Swiss bar floor press 210
5x10

Log curls
5x10

Lateral delt stuff

After all of this, I did some PT.  Ended up running 1.5 miles and doing 100ish push ups and sit ups.