Training Log: Entry 1723
AM
RE Upper Press
Log Clean and Press 205
1x7
Notes: Great progress. Leg drive is really coming through, and this moved plenty smooth. Still having some cardio issues, but it's coming through.
Weighted Chins 45lb, 5 minutes
32 reps
Lat pulldowns 90lbs
5x10
Notes: Got a pulley system over the weekend, going to start doing working in some pulldowns and rows as applicable.
Log clean and press 175
9,5,5
Notes: Set of 9 was great, but my gas was gone at this point. Early morning training.
Log rows 175
3x11
Swiss bar floor press 250
7-4-2
Pull aparts
PM Training
5k run
Notes: Ran this for work. Miserable, but no stopping.
Monday, September 29, 2014
Tuesday, September 23, 2014
Thursday, September 18, 2014
Training Log: Entry 1721
Touch and go bench
Failed 360
Notes: Hit the chain and lost the bar path. Going to try a new approach here. Similar to ROM progression, but with reverse bands. Going to use a full ROM each week, but lower the pin to get less from the bands.
Chins
200 total
Reverse band bench 380
3x9
Swiss bar press 185
7-2-2
Log curls
3x12
Lateral raises/pull aparts
Touch and go bench
Failed 360
Notes: Hit the chain and lost the bar path. Going to try a new approach here. Similar to ROM progression, but with reverse bands. Going to use a full ROM each week, but lower the pin to get less from the bands.
Chins
200 total
Reverse band bench 380
3x9
Swiss bar press 185
7-2-2
Log curls
3x12
Lateral raises/pull aparts
Wednesday, September 17, 2014
Training Log: Entry 1720
(15) Chain Suspended SSB Squat 445
1x5
Notes: First time in forever I've been able to move heavy weight first thing in the morning. Normally have to do this with 2 meals in me. The SSB allows me to really focus more on straining than on technique, which is a bit of a double edged sword. I think I'm going to run 1 full up ROM progression cycle with it and get back to the straight bar afterwards, but we'll see what happens.
GHR
3x10
Reverse hyper 330
3x12
GHR sit up 25
3x8
Neck harness
SSB squat
385x7
335x5
245x1
Notes: Those were drop sets, but I just plain ran out of gas. Really hit the legs well.
(15) Chain Suspended SSB Squat 445
1x5
Notes: First time in forever I've been able to move heavy weight first thing in the morning. Normally have to do this with 2 meals in me. The SSB allows me to really focus more on straining than on technique, which is a bit of a double edged sword. I think I'm going to run 1 full up ROM progression cycle with it and get back to the straight bar afterwards, but we'll see what happens.
GHR
3x10
Reverse hyper 330
3x12
GHR sit up 25
3x8
Neck harness
SSB squat
385x7
335x5
245x1
Notes: Those were drop sets, but I just plain ran out of gas. Really hit the legs well.
Monday, September 15, 2014
Training Log: Entry 1719
DE Log Clean and Push Press 105
8x3
Notes: Figured out to push press by contracting my hips and glutes like a deadlift lockout rather than just my quads. Substantial difference in power. Something to look into.
5 minutes of chins
57
Log clean and push press 175
3x8
Log rows 175
4x10
Swiss bar floor press rest pause
7-3-2
Pull aparts/chest work
DE Log Clean and Push Press 105
8x3
Notes: Figured out to push press by contracting my hips and glutes like a deadlift lockout rather than just my quads. Substantial difference in power. Something to look into.
5 minutes of chins
57
Log clean and push press 175
3x8
Log rows 175
4x10
Swiss bar floor press rest pause
7-3-2
Pull aparts/chest work
Saturday, September 13, 2014
Thursday, September 11, 2014
Training Log: Entry 1717
(2) Bench to chains 360
1x1
Notes: Theory is sound. Going to touch and go for the last half of the cycle until that fails to work. Form is ugly, but moving heavy weight.
Chins
200 total
Reverse band bench 380
10,8,8
Lateral raise/pull aparts
Notes: Had to cut the rest of the workout short, but came up with a new training plan idea. Going to keep following up the heavy work of the day with full ROM speed based work (push press/reverse bands), but the second half of the workout is going to be single set rest pauses ala DoggCrapp. This will either make the workout shorter, or allow me to work more muscles from different angles in the same amount of time, which is win/win. Additionally, my best benching was still performed after DoggCrapp, so there is something to it.
(2) Bench to chains 360
1x1
Notes: Theory is sound. Going to touch and go for the last half of the cycle until that fails to work. Form is ugly, but moving heavy weight.
Chins
200 total
Reverse band bench 380
10,8,8
Lateral raise/pull aparts
Notes: Had to cut the rest of the workout short, but came up with a new training plan idea. Going to keep following up the heavy work of the day with full ROM speed based work (push press/reverse bands), but the second half of the workout is going to be single set rest pauses ala DoggCrapp. This will either make the workout shorter, or allow me to work more muscles from different angles in the same amount of time, which is win/win. Additionally, my best benching was still performed after DoggCrapp, so there is something to it.
Wednesday, September 10, 2014
Training Log: Entry 1716
(15) Chain suspended safety squat bar squats 425
1x9
Notes: Relearned how to strain. Might've had a 10th in me (and honestly, I may have done 10 reps and lost count). Very pleased with this. Hand is on the mend, but I'm going to get the most out of this cycle.
GHR
3x10
Reverse hyper 330
3x8
GHR sit ups 40
2x6
Notes: Hip is still bothering me. Going to cut the weight down on this, it's been too intense since I got back.
SSB drop set
8x345+chains
8x255+chains
8x205+chains
8x115+chains
8xbar+chains
Notes: Set this up on the bar as 25-45-25-45 to achieve this effect. Going to play around with it some more so that I can get in even more sets on this.
(15) Chain suspended safety squat bar squats 425
1x9
Notes: Relearned how to strain. Might've had a 10th in me (and honestly, I may have done 10 reps and lost count). Very pleased with this. Hand is on the mend, but I'm going to get the most out of this cycle.
GHR
3x10
Reverse hyper 330
3x8
GHR sit ups 40
2x6
Notes: Hip is still bothering me. Going to cut the weight down on this, it's been too intense since I got back.
SSB drop set
8x345+chains
8x255+chains
8x205+chains
8x115+chains
8xbar+chains
Notes: Set this up on the bar as 25-45-25-45 to achieve this effect. Going to play around with it some more so that I can get in even more sets on this.
Monday, September 8, 2014
Training Log: Entry 1715
ME press
Barbell push press
260x2
245x3
Notes: Taking a break from the axle while my hand heals. This felt incredible. Speed is really improving, and the bar path seems straighter. Really feeling my hips getting into the movement versus just my quads.
Weighted chins, 45lbs 5 minutes
35 reps
Push press 185
3x10
Swiss bar floor press 250
3x6
DB row 115
5x10
Pull aparts/chest work
ME press
Barbell push press
260x2
245x3
Notes: Taking a break from the axle while my hand heals. This felt incredible. Speed is really improving, and the bar path seems straighter. Really feeling my hips getting into the movement versus just my quads.
Weighted chins, 45lbs 5 minutes
35 reps
Push press 185
3x10
Swiss bar floor press 250
3x6
DB row 115
5x10
Pull aparts/chest work
Saturday, September 6, 2014
Training Log: Entry 1714
(3) Mat Pulls 590
1x10
Notes: Right hip/glute feels like broken glass. I'm down to 195, which makes me nice and lean but I've noticed this is about the weight where my deadlift starts suffering. Will see what happens.
KB swings
3x10
Reverse hyper 325
3x12
Ab wheel
2x7 standing
1x21 from knees
Front squats 250+chains
10x3
(3) Mat Pulls 590
1x10
Notes: Right hip/glute feels like broken glass. I'm down to 195, which makes me nice and lean but I've noticed this is about the weight where my deadlift starts suffering. Will see what happens.
KB swings
3x10
Reverse hyper 325
3x12
Ab wheel
2x7 standing
1x21 from knees
Front squats 250+chains
10x3
Thursday, September 4, 2014
Training Log: Entry 1713
(3) Chain suspended bench press
No reps
Notes: Shoulders feeling beat up. Training 3 days in a row, somewhat expected. Going to steal my strategy from squats and start from the top now and see what I can get done from there.
Chins
210
Reverse band bench 375
3x10
Notes: Changed the set-up. Going from the 28 pin and hooking into part of my blast straps. MUCH easier set up. Still focusing on moving fast.
Swiss bar press 150
3x6
Log curls
5x11
Pull aparts/lateral raises
General notes: Figured out a way to do rows with my reverse hyper. Nice set-up.
(3) Chain suspended bench press
No reps
Notes: Shoulders feeling beat up. Training 3 days in a row, somewhat expected. Going to steal my strategy from squats and start from the top now and see what I can get done from there.
Chins
210
Reverse band bench 375
3x10
Notes: Changed the set-up. Going from the 28 pin and hooking into part of my blast straps. MUCH easier set up. Still focusing on moving fast.
Swiss bar press 150
3x6
Log curls
5x11
Pull aparts/lateral raises
General notes: Figured out a way to do rows with my reverse hyper. Nice set-up.
Wednesday, September 3, 2014
Training Log: Entry 1712
(15) Chain suspended SSB Squats 425
1x5
Notes: I can finally grind again. It seemed like my body just forgot how for a while. The SSB is allowing me to focus completely on the grind and ignoring technique, which will be good for the short term and allow my hand to heal, but I need to get back to a straight bar on my back as soon as I can.
GHR 3x10
Reverse hyper 325
3x10
GHR sit ups 40
6,6,5
SSB squat drop set
8x335+chains
8x245+chains
8x155+chains
8xbar+chains
(15) Chain suspended SSB Squats 425
1x5
Notes: I can finally grind again. It seemed like my body just forgot how for a while. The SSB is allowing me to focus completely on the grind and ignoring technique, which will be good for the short term and allow my hand to heal, but I need to get back to a straight bar on my back as soon as I can.
GHR 3x10
Reverse hyper 325
3x10
GHR sit ups 40
6,6,5
SSB squat drop set
8x335+chains
8x245+chains
8x155+chains
8xbar+chains
Tuesday, September 2, 2014
Training Log: Entry 1711
RE Press Day
Log clean and push press (clean once) 205
1x6
Notes: Things were moving well on this, but technique fell apart on rep 7. Will stick with this next time.
5 minutes of chins w/45lbs
35
Log clean and push press (clean once) 170
3x10
Swiss bar floor press 245
3x6
Log rows 170
5x10
Band pull aparts/chest work
RE Press Day
Log clean and push press (clean once) 205
1x6
Notes: Things were moving well on this, but technique fell apart on rep 7. Will stick with this next time.
5 minutes of chins w/45lbs
35
Log clean and push press (clean once) 170
3x10
Swiss bar floor press 245
3x6
Log rows 170
5x10
Band pull aparts/chest work
Monday, September 1, 2014
Training Log: Entry 1710
(4) Mat Pulls 590
1x13
Notes: Forgot to document it yesterday, but I got a stomach bug on Friday which wiped me out pretty good for 24 hours. Been down 4lbs since. Strength is back about 95%, but stamina still shot. Pleased with this all things considered.
KB swings
3x10
Reverse hyper 325
3x8
Ab wheel
2x6 standing
1x20 knees
Front squats 250+chains
5x4
5x3
(4) Mat Pulls 590
1x13
Notes: Forgot to document it yesterday, but I got a stomach bug on Friday which wiped me out pretty good for 24 hours. Been down 4lbs since. Strength is back about 95%, but stamina still shot. Pleased with this all things considered.
KB swings
3x10
Reverse hyper 325
3x8
Ab wheel
2x6 standing
1x20 knees
Front squats 250+chains
5x4
5x3
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