Training Log: Entry 1640

(4) Chain Suspended Bench Press 340
1x4

Notes: Third day in a row of training and getting up at 0455.  Take what I can get.

Chins
200 total

Wide grip axle press against 125bs
4x10
1x29

Notes: Racking the bar at the 21 pin really helps.

Meadows rows 77.5
5x12

Pull aparts
200

Pushdowns
100

Axle curls
50

Training Log: Entry 1639

(12) Chain suspended Squat 545
1x5

Notes:  Neck is still jacked up from yesterday, and left knee is still bugging me.  Hip is in good repair.  Bad day PRs still better than previous good day PRs.

GHR
3x10

Reverse hyper 270
3x12

GHR sit up 32.5
3x6

Front Squat 270+chains
3x10

Front squat/squat superset 220
20/20

Training Log: Entry 1638

(22) Chain Suspended Seated Overhead Press 220
1x6

5 minutes of chins
50

Notes: Going to try this out to give my elbows a break.  Full ROM, as many as I can in the time limit.  Threw in another 20 during some down time just for more volume in general.

Closer Grip Bench 225+chains
5x10

Curls

Notes: Just screwed around.  Did 100 curls of the axle and some other stuff.  Need to be smart about this.

Lateral raise/pull aparts

Kroc Rows 140
17

Dips/Mechanical Advantage Drop Set push ups

Training Log: Entry 1637

(5) Mat Pull 635
1x8

Notes: Similar to 2 weeks ago, had to train the day before this due to schedule conflicts, and as a result didn't have the energy I normally do.  Ok with this for a bad day PR.

GHR
3x10

Reverse hyper 275
3x10

Ab wheel
3x9

Notes: 5 second hold per rep

DOH Hold 455
40 seconds

SSB Squats 255+chains
3x10

215+chains
50


Notes: Left knee was feeling swollen after last set of 255.  Probably just pulled/strained something in it.

Training Log: Entry 1636

(5) Chain Suspended Bench Press 340
1x7

Notes: Really good leg drive on final rep.  Getting body tight seems to be key.

Chins
215 total

Wide grip axle press against 120bs
4x10
1x28

Meadows rows 75
5x12

Notes: Cut weight down to focus some more on technique and save back for tomorrow.

Pull aparts
200

Pushdowns
100

Axle curls
50

Training Log: Entry 1635

(13) Chain suspended Squat 545
1x6

Notes:  Trained earlier than usual, fewer meals in me.  Had some difficulty breaking the bar off the chains, but otherwise felt strong.

GHR
3x10

Reverse hyper 270
3x8

GHR sit up 30
3x8

Front Squat 265+chains
3x10

Notes: Was having difficulty keeping the bar on my body today.  Dropped it on the pins at one point, and had to reset during last set.  Took it easy on my high rep set as a result.

Front squat
20

Training Log: Entry 1634

(23) Chain Suspended Seated Overhead Press 220
1x6


Weighted Chins 85
30 total

Notes: May either swap these out or do something different with curls.  My right elbow feels like it's going to explode.

Closer Grip Bench 220+chains
5x10

Notes: Right elbow was feeling beat up at first, but worked itself out.

Axle Curls 65
5x12

Lateral raise/pull aparts

Kroc Rows 135
20

Dips/Mechanical Advantage Drop Set push ups

Training Log: Entry 1633

(6) Mat Pull 635
1x12

Notes: Last week was a fluke.  Felt strong and came back hard on this one.  Hip has been bugging me all week, and I could feel where in the pull it was getting hit, but still got through the set with no issue.  Tore off the callous on my left pinky finger and can see some slight tearing on my left ring finger.

GHR
3x10

Reverse hyper 270
3x8

Ab wheel
3x8

Notes: 5 second hold per rep

DOH Hold 455
30 seconds

Notes: Going to start this over heavier.  I think if I get up to 100 seconds again, I'll go up another plate milestone and keep up the progress.

SSB Squats 250+chains
3x10

210+chains
47


Notes: Think I'm just going to progress slowly with the "heavy" sets and give the last set everything I have until things get heavier.

Training Log: Entry 1632

(6) Chain Suspended Bench Press 340
1x8

Chins
225 total

Wide grip axle press against 115bs
4x10
1x29

Notes: Cut out the bands because my elbows were starting to really feel beat up.  Could definitely see the positives of the training though, as the bar just flew through lockout.  Additionally, my grip is obnoxiously wide at this point, which is awesome, because it used to destroy my shoulders to do this.  Last set, I did some DCesque rest pausing with 12 deep breaths and switched from wide to normal to close girp.

Meadows rows 95
5x10


Pull aparts
200

Pushdowns
100

Axle curls
50

Training Log: Entry 1631

(14) Chain suspended Squat  545
1x10

Notes:  Last week was clearly a morning workout issue.  In the future, I have to make peace with getting the assistance work done in the morning and the heavy work in the evening.  Great day today.

GHR
3x10

Reverse hyper 265
3x12

GHR sit up 30
3x7

Front Squat 260+chains
3x10

Front squat/squat superset 210
20/20

Training Log: Entry 1630

(24) Chain Suspended Seated Overhead Press 220
1x7


Weighted Chins 82.5
45 total

Closer Grip Bench 215+chains
5x10

Notes: Right elbow was feeling beat up at first, but worked itself out.

Axle Curls 90
4x10
1x6

Lateral raise/pull aparts

Kroc Rows 135
17

Dips/Mechanical Advantage Drop Set push ups

Training Log: Entry 1629

(7) Mat Pulls 635
1x8

Notes: Only managed 1 rest pause today.  Still not fully recovered from being sick, strength levels/recovery is sapped.  Still, this is the heaviest weight I have ever had in my hands, so I am incredibly proud of that.

GHR
3x10

Reverse hyper 265
3x10

Ab wheel
3x10

Notes: 4 second hold per rep

DOH Hold 405
80 seconds

SSB Squats 245+chains
3x10

205+chains
40
10

Notes: Added another set of chains so I could cut down on bar weight.  Really pressed the high rep set in an attempt to teach my body that, regardless of if it is sick, it has to perform, or else it will die.  My theory is that this will speed up recovery.  Even threw in an extra set of 10 with a long pause on the final rep for good measure.

Training Log: Entry 1628

(7) Chain Suspended Bench Press 340
1x9

Notes: Felt good today.  Always like the high lockout work.

Chins
215 total

Wide grip axle press against bands 105bs
5x10

Meadows rows 92.5
5x10


Pull aparts
200

Pushdowns
100

Axle curls
50

Training Log: Entry 1627

(15) Chain suspended Squat 545
1x3

Notes:  Trained first thing in the morning and while sick.  Not a great combo.  See how next week goes.

GHR
3x10

Reverse hyper 265
3x8

GHR sit up 30
3x6

Front Squat 255+chains
3x10

Notes: Cut the rest out due to lack of recovery from being sick.  Front squats felt great though.

Training Log: Entry 1626

(25) Chain Suspended Seated Overhead Press 220
1x8

Notes: Did 2 rest pauses on this cycle.  Seems to work out.

Weighted Chins 82.5
42 total

Closer Grip Bench 210+chains
5x10

Notes: Right elbow was feeling beat up at first, but worked itself out.

Axle Curls 90
3x10
2x9

Lateral raise/pull aparts

Kroc Rows 130
20

Mechanical Advantage Drop Set push ups

Training Log: Entry 1625

Took a vacation.  Went to Disneyland and walked an average of 15 miles a day for 3 days straight.  Ate as much as I could whenever I could and still lost 2lbs.  Great way to do a deload.