Monday, March 31, 2014

Training Log: Entry 1624

DELOAD

Followed my wife to the gym today since it was a deload and just sort of fooled around.

Chins
100

Press 135
31 reps

Notes: Wanted to take it light and get a pump.  Always a fun experience.

DB press
10x100
10x110
10x120
30x70

Kroc rows 150
20

Notes: Used an incline bench to get my supporting arm higher.  Works so much better than what I've been doing.  Need to keep trying that in the future.

Band pull aparts

Curls/lateral raises

Saturday, March 29, 2014

Training Log: Entry 1623

Deadlift 620
1x4



Notes: Lifetime PR.  Worked more on my leg drive due to my injury 2 weeks ago.  Pop off the floor was a little slower to keep things under control.  Tried a rest pause rep after this, got it just past my knees and then that was it.  Got at least 1 more cycle in me before I need to reset, possibly 2 if everything goes right.

GHR
3x10

Reverse hyper 260
3x10

Ab wheel
3x9

Notes: 4 second hold per rep

DOH Hold 405
100 seconds

SSB Squats 335+chains
3x10

Notes: This felt heavy today.  Got a deload coming up, and traditionally when those 2 things happen and I try to hit the next weight, it's impossible.  May circumvent this by just starting over with another set of chains next time.

Wednesday, March 26, 2014

Training Log: Entry 1622

(1) Chain Suspended Bench Press 330
1x2

Notes: Just going to keep riding this shooting for doubles and singles.

Chins
210 total

Wide grip axle press against bands 95bs
5x10

Meadows rows 90
5x10


Pull aparts
200

Pushdowns
100

Axle curls
50

Tuesday, March 25, 2014

Training Log: Entry 1621

(9) Squat to chains 530
1x6

Notes:  Great cycle, lifetime PR.  Also realized I've been really stupid about adding more volume on this movement in the beginning of the cycle.  I could always start from the bottom, hit reps until I can't go anymore, RACK the bar instead of letting it fall onto the chains, and then rest and start over from the top instead of the bottom.  May have to try that.

GHR
3x10

Reverse hyper 260
3x10

GHR sit up 27.5
3x8

Front Squat 250+chains
3x10

Neck Harness

Front squat/squat superset 200
20/20

Monday, March 24, 2014

Training Log: Entry 1620

(19) Chain Suspended Seated Overhead Press 210
1x7

Notes: Very happy with how this cycle went.  The weight flies off my chest these days.

Weighted Chins 82.5
40 total

Closer Grip Bench 205+chains
5x10

Axle Curls 90
5x9

Lateral raise/pull aparts

Kroc Rows 125
20

Mechanical Advantage Drop Set push ups

Saturday, March 22, 2014

Training Log: Entry 1619

(2) Mat Pulls 620
1x6

Notes: Took it easy today since it's only been a week since my twinge.  Basically didn't grind any reps and only did 2 put downs, not 3.  I've definitely got a triple in me before first put down next week, possibly a 4th if I play it right.

GHR
3x10

Reverse hyper 255
3x12

Ab wheel
3x8

Notes: 4 second hold per rep

DOH Hold 405
50 seconds

SSB Squats 330+chains
3x10

235+chains
20

Thursday, March 20, 2014

Training Log: Entry 1618

(2) Chain Suspended Bench Press 330
1x3

Notes: Warm-ups were explosive today, but this was all I had.  Still progress.

Chins
200 total

Wide grip axle press against bands 90bs
5x10

Meadows rows 87.5
5x10


Pull aparts
200

Pushdowns
100

Axle curls
50

Tuesday, March 18, 2014

Training Log: Entry 1617

(10) Squat to chains 530
1x5

Notes:  Walkout was tough, but the weight moved effortlessly through the ROM.  Honestly caught me off guard.  Hung it up at 5 since I was still a little gunshy with my back, but this was a promising showing.

GHR
3x10

Reverse hyper 255
3x10

GHR sit up 27.5
3x7

Front Squat 245+chains
3x10

Neck Harness

Front squat 190
20

Notes: Cut out the remaining squats just to let my back continue to heal.

Monday, March 17, 2014

Training Log: 1616

(20) Chain Suspended Seated Overhead Press 210
1x7

Notes: Really explosive off the chest today, maybe my back injury put me in a better position.

Weighted Chins 80
50 total

Closer Grip Bench 200+chains
5x10

Axle Curls 90
3x9
2x8

Lateral raise/pull aparts

Kroc Rows 120
20

Mechanical Advantage Drop Set push ups

Notes: Been ROM progressing with these on the first push-up.  After that gets done, thinking about adding in a set of dips.  Also wanting to start doing dips everyday to help my pathetic pressing.

Saturday, March 15, 2014

Training Log: Entry 1615

(3) Mat Pulls 620
1x8

Notes: Warm-ups weren't going great today, and on the last set of pick-ups I felt my bi-annual back twinge.  Called it a day at that.  Hubris got the best of me, this has been an amazing training cycle, and I was getting greedy.  Next time, I think I'm going to shoot for 6ish reps total, maybe even try out my deadlift suit.

Thursday, March 13, 2014

Training Log: Entry 1614

(3) Chain Suspended Bench Press 340
1x3

Notes: Added the weight wrong.  This keeps happening on this and squats.  Apparently I don't care enough about these movements.

Chins
200 total

Wide grip axle press against bands 85bs
5x10

Meadows rows 85
5x10


Pull aparts
200

Pushdowns
100

Axle curls
50

Lumberjack press 25lbs
20

Tuesday, March 11, 2014

Training Log: Entry 1613

(11) Chain Suspended Front Squats 315
1x7

Notes: Wasn't able to get in a good position to break the weight off the chains with a squat, so stripped some weight off and hit a front squat to get something out of the day.  Was actually a pretty beneficial experience, at this height I seem to be exactly powerlifting legal with a front squat and it was a very decent strain.  Been thinking about using front and SSB squats in this programming, may have to think harder about it.

GHR
3x10

Reverse hyper 255
3x8

GHR sit up 27.5
3x6

Front Squat 240+chains
3x10

Front squat/squat superset 190
20/20

Monday, March 10, 2014

Training Log: Entry 1612

(21) Chain Suspended Seated Overhead Press 210
1x7

Notes: Wrapped my wrists lower and had more strength off my chest.  Think it's because I can grip the bar harder.

Weighted Chins 77.5
50 total

Closer Grip Bench 195+chains
5x10

Axle Curls 90
5x8

Lateral raise/pull aparts

Kroc Rows 115
20

Mechanical Advantage Drop Set push ups

Saturday, March 8, 2014

Training Log: Entry 1611

(4) Mat Pulls 620
1x12

Notes: Haven't lost any reps for the past 3 weeks.  I am inhuman.  Variables I have changed are adding the front squats, increasing horizontal rowing and focusing more on middle back contraction during said rows.  Might be what is paying off.

GHR
3x10

Reverse hyper 250
3x12

Ab wheel
3x10

Notes: 3 second hold per rep

DOH Hold 405
85 seconds

SSB Squats 325+chains
3x10

230+chains
25

Thursday, March 6, 2014

Training Log: Entry 1610

(4) Chain Suspended Bench Press 330
1x5

Notes: Going to try to wrap my wrists lower and see if I can grip the bar harder this way.

Chins
200 total

Wide grip axle press against bands 80bs
5x10

Notes: Noticed that this is screwing with my overhead mechanics a bit.  I try to throw the bar behind me when I press without the bands.  Going to keep using this for now just for variety sake.

Meadows rows 82.5lbs
5x10


Pull aparts
200

Pushdowns
100

Axle curls
50

Tuesday, March 4, 2014

Training Log: Entry 1609

(12) Chain Suspended Squats 530
1x7

Notes: Really focusing on squatting from a dead stop at the start rather than rolling into it.  As a result, finally seem to be getting stronger from this position, rather than just better at manipulating the chains.  "Stronger, not better" is the motto I am going to try to live by in my training.  The point is to become stronger, not just better at lifting.

GHR
3x10

Reverse hyper 250
3x10

GHR sit up
3x10

Front Squat 235+chains
3x10

Notes: Had to cut the rest short.

Monday, March 3, 2014

Training Log: Entry 1608

(22) Chain Suspended Seated Overhead Press 210
1x7

Weighted Chins 75
51 total

Closer Grip Bench 195+chains
5x10

Axle Curls 85
5x10

Lateral raise/pull aparts

Kroc Rows 110
20

Mechanical Advantage Drop Set push ups

Saturday, March 1, 2014

Training Log: Entry 1607

(5) Mat Pulls 620
1x12

Notes: Just felt like a great day today.

GHR
3x10

Reverse hyper 250
3x8

Ab wheel
3x9

Notes: 3 second hold per rep

DOH Hold 405
80 seconds

SSB Squats 320+chains
3x10

230+chains
20