Training Log: Entry 1658

DELOAD

Messed around with my deadlift suit.  Played around with keeping the straps looser and seeing what I could do.  Definitely made it easier to get to the bar.  Not really thrilled with my spud deadlift belt honestly, doesn't really seem to provide any support on this movement.

Training Log: Entry 1657

DELOAD

Pull up (8 reps)/dip (12 reps) circuit
15 sets

Axle press
100 reps

Band dislocations
100 reps

Band pull aparts
100 reps

Axle curls/plate lateral raises

Notes: Just some stuff to get blood flowing.

Training Log: Entry 1656

Deadlift 635
1x4

Notes: I have no idea where this came from.  Stars must have all aligned, because I was expecting a double with maybe a triple on my absolute best day.  Was honestly pretty nervous before the pull and had to talk myself into it, which is generally something I try to avoid, but it seems like everything worked out.  Massive lifetime PR, well into uncharted territory here.  650 is up next, with maybe a triple on the horizon.  Life is going to get in the way real soon with the little one due any day now, but I am hoping I can still manage to train the heavy stuff regularly and just scale back my assistance work.


Kettlebell swing
3x10

Reverse hyper 295
3x8

Ab wheel
3x17


SSB Squats 275+chains
3x10
1x20

Notes: Right knee has been screaming at me since I did squats, so didn't want to push too much harder than this.

Training Log: Entry 1655

(1) Chain Suspended Bench Press 340
1x2

Notes: This is my best comp max, done with no eccentric for a rest pause double.  I'm very happy with that.  See where I can go with 350 next cycle.

Chins
210 total

Wide grip axle press against 140bs
4x10
1x29

Meadows rows 85
5x12

Notes: Honestly getting kind of tired of the amount of technique I am using here.  I know it's working, but I just want to Conan some weight up.

Pull aparts
200

Pushdowns
100

Axle curls
50

Training Log: Entry 1654

(9) Squat to chains 545
1x5

Notes: Great training cycle.  These 5 squats felt incredibly smooth, as though the weight wasn't even there, and I was just moving through space.

GHR
3x10

Reverse hyper 290
3x12

GHR sit up 32.5
3x9

Notes: Cut out the rest of my work.  My right knee wasn't happy, and with deads on Sat, I figured the rest wouldn't be a terrible idea.

Training Log: Entry 1653

(19) Chain Suspended Seated Overhead Press 220
1x6

5 minutes of chins
50+35

Notes: 50 in 5, 35 later in workout

Closer Grip Bench 240+chains
5x10

EZ bar curls 65+light band
5 sets

Lateral raise/pull aparts

Kroc Rows 145
20

Dips/Mechanical Advantage Drop Set push ups

Training Log: Entry 1652

Went on a 2.5 mile walk up and down the beach against 20mph winds.  Pretty intense for a down day.

Training Log: Entry 1651

(2) Mat Pull 635
1x3

Notes: Pulled my first set and called it at that.  The triple was smooth, but I was seeing a ton of stars and just felt like I had nothing when I set up for the second pull.  After the day I had yesterday, I'm happy with it, and hoping this means a good pull next week.


Kettlebell swing
3x10

Reverse hyper 290
3x10

Ab wheel
3x16


DOH Hold 455
65 seconds

SSB Squats 270+chains
3x10
1x25

Training Log: Entry 1650

Went to an all day fitness/nutrition seminar for an additional duty for my job.  I'm becoming a Physical Training Monitor, and got to learn all about the food pyramid and the latest advances in bosu ball technology.  I wish that was hyperbole, but it's exactly what happened.

That said, it boiled down to about 6 hours of stop and go exercise.  Whenever I had the skillset for the exercises, I had no issues with the workload, whereas many others had to fall out due to a lack of conditioning.  I'll consider it a win, and at least a sign that I'm not totally out of shape, even if my bosu ball burpee and eyes closed bosu ball squatting skills leave something to be desired (again, not an exaggeration).

Took an ice bath after the day to treat my hip.  Will see how I feel for deadlifts tomorrow.

Training Log: Entry 1649

(2) Chain Suspended Bench Press 340
1x3

Notes: Happy with a triple.  Might be able to manage that off the chest next week.  Go for at least a double.

Chins
200 total

Wide grip axle press against 135bs
4x10
1x28

Meadows rows 82.5
5x12

Pull aparts
200

Pushdowns
100

Axle curls
50

Training Log: Entry 1648

(10) Squat to chains 545
1x5

Notes: Seems like paying special attention to cracking my back before hitting the squat pays off.

GHR
3x10

Reverse hyper 290
3x8

GHR sit up 32.5
3x8

Front Squat 280+chains
3x10

Front squat/squat superset 230
20/20

Training Log: Entry 1647

(20) Chain Suspended Seated Overhead Press 220
1x6

5 minutes of chins
52+30

Notes: Elbows are feeling great.  Threw in another 20 reps later in the workout.

Closer Grip Bench 235+chains
5x10

EZ bar curls 80lbs
5 sets

Lateral raise/pull aparts

Kroc Rows 145
17

Dips/Mechanical Advantage Drop Set push ups

Training Log: Entry 1646

(3) Mat Pull 635
1x6

Notes: Incredibly pleased with this.  Weight flew off the ground and second pick up went smooth.  Cut out the third, seems to be the wisest move at this point.


Kettlebell swing
3x10

Notes: Did this last week too and forgot to log it.  Doing it to get my hip swing mechanic reinforced and make my right hip not feel so terrible.

Reverse hyper 275
3x12

Ab wheel
3x15

Notes: No more timed holds, instead just starting and stopping right where the movement contracts, like I do with my high rep pull ups.

DOH Hold 455
30 seconds

SSB Squats 265+chains
3x10
1x25

Notes: Another part of my plan to help my hip.  Last set is fuller reps than usual.

Training Log: Entry 1645

(3) Chain Suspended Bench Press 340
1x4

Notes: Got some slingshot elbow sleeves and tried them out today.  Seems to be a hit.  Not really a spring effect, but definitely takes some pain off my elbows.

Chins
200 total

Wide grip axle press against 130bs
4x10
1x28

Meadows rows 80
5x12

Pull aparts
200

Pushdowns
100

Axle curls
50

Training Log: Entry 1644

(11) Squat to chains 545
1x4

(11) Front squat 315
1x7

Notes:  Started squatting from the top instead of the bottom for the first set, so threw in some chain suspended front squats for additional heavy work.

GHR
3x10

Reverse hyper 275
3x10

GHR sit up 32.5
3x7

Front Squat 275+chains
3x10

Front squat/squat superset 225
20/20

Training Log: Entry 1643

(21) Chain Suspended Seated Overhead Press 220
1x6

5 minutes of chins
55

Notes: Elbows are feeling great.  Threw in another 20 reps later in the workout.

Closer Grip Bench 230+chains
5x10

EZ bar curls 75lbs
5 sets

Notes: Using different grips.  Doesn't seem to bug my elbows any.

Lateral raise/pull aparts

Kroc Rows 140
20

Dips/Mechanical Advantage Drop Set push ups

Training Log: Entry 1642

15 minute conditioning circuit: KB swing-log press-pull up

https://www.youtube.com/watch?v=i4s3oBZX-fA

Managed 16-17 rounds.  I need to start getting in some more workouts.  Been pretty minimalistic recently.

Training Log: Entry 1641

(4) Mat Pull 635
1x6

Notes: Heavy weigh is hitting me hard.  Going to ride this as long as I can.  Going to pull with everything I got for a triple at the end of the cycle.  Figured out why my hip has been hurting so much, my 50 rep set at the end of the workout is just torquing it.  Thinking about keeping the weight the same as for the heavy sets and just hitting 20 reps there and calling it a day.

GHR
3x10

Reverse hyper 275
3x8

Ab wheel
3x10

Notes: 5 second hold per rep

DOH Hold 455
50 seconds

SSB Squats 260+chains
3x10

220+chains
50