Training Log: Entry 1740
(11) SSB Squats to Chains 445+chains
1x3
Notes: Tried to break it off the chains before this. Got about 2" but lost the groove. Rest of this cycle is just going to be down to chains. Feeling MUCH stronger compared to last week.
GHR
3x10
Reverse hyper 180
2x15
1x10
Notes: Didn't want to load up the whole thing, went for higher reps.
GHR sit ups 25
3x8
Neck Harness
SSB squats
Notes: My diet has been good the past few days, even with some life stress. Aiming for eating big while keeping carbs low, and have been pretty clean for me. Cutting out a lot of my work junk food and bringing more meat from home. Left shoulder is feeling substantially better. Got more aggressive with my rehab and started taking motrin. Still not 100%, but definitely moving in the right direction. Also, been getting exertion headaches after all my lower body workouts recently. Thankfully it's at the end, but interesting none the less.
Thursday, October 30, 2014
Tuesday, October 28, 2014
Training Log: Entry 1739
Bench press 245
5x8
Notes: Pausing on first rep of each set. Week 2 of programming is going well. So far, both workouts have been challenging, but right at my limit. Shoulder is healing as well. Going to keep up the rehab.
5 minutes of NG chins
Notes: NG seems better for the shoulder.
Lat pulldowns 90
Lots of sets
Shoulder shocker
Pull aparts
Pushdowns
Bench press 245
5x8
Notes: Pausing on first rep of each set. Week 2 of programming is going well. So far, both workouts have been challenging, but right at my limit. Shoulder is healing as well. Going to keep up the rehab.
5 minutes of NG chins
Notes: NG seems better for the shoulder.
Lat pulldowns 90
Lots of sets
Shoulder shocker
Pull aparts
Pushdowns
Sunday, October 26, 2014
Thursday, October 23, 2014
Monday, October 20, 2014
Training Log: Entry 1736
AM
Bench Press 210
5x10
Notes: Left shoulder felt great. Focused on getting as tight as possible and pressing the bar as straight as I could. Wasn't as easy as I thought, going to see how these percentages work out. So far though, excited just to be on a plan, and not just play it by ear.
Chins w/45lbs
5 minutes
GB lat pulldowns 90
7x12
1x25
Shoulder/tricep work
Notes: Thinking that on this day I'll do my light assistance work and my other upper body day will be heavy assistance.
PM
1 minute of push ups
67
1 minute of sit ups
58
1.5 mile run
11:54
Notes: Mock PFT. Would've been a 90+
AM
Bench Press 210
5x10
Notes: Left shoulder felt great. Focused on getting as tight as possible and pressing the bar as straight as I could. Wasn't as easy as I thought, going to see how these percentages work out. So far though, excited just to be on a plan, and not just play it by ear.
Chins w/45lbs
5 minutes
GB lat pulldowns 90
7x12
1x25
Shoulder/tricep work
Notes: Thinking that on this day I'll do my light assistance work and my other upper body day will be heavy assistance.
PM
1 minute of push ups
67
1 minute of sit ups
58
1.5 mile run
11:54
Notes: Mock PFT. Would've been a 90+
Sunday, October 19, 2014
Going to post my bench progression plan here so that I have a few references as needed.
Week One
5x10x210
Week Two
5x8x245
Week Three
5x6x260
Week Four
5x4x280
Week Five
5x10x210
Week Six
5x7x260
Week Seven
5x5x280
Week Eight
5x3x295
Week Nine
5x10x210
Week Ten
4x6x280
Week Eleven
4x4x295
Week Twelve
4x2x315
Week Thirteen
5x10x210
Week Fourteen
3x5x295
Week Fifteen
3x3x315
Week Sixteen
3x1x330
Plan from Matt Kroc's book. Will still have assistance work to figure out, but I'm looking forward to thinking less and working more.
Saturday, October 18, 2014
Training Log: Entry 1735
(5) Mat Pulls 610
1x11
Notes: Proudest I've ever been of a mat pull. Only 1 rest pause, managed 7 reps in the first breath, which is an all time PR. I actually seemed to get a second wind at the 7th rep, and exhaled purely to ensure I didn't pass out. When I set the bar down, it was like the vacuum after a nuclear explosion as I exhaled all the air out of my lungs. A neighbor was walking by with her dog and gave me a pretty funny look while I made sounds that existed in no language but I am fairly certain were still profane.
Kettlebell swings
3x10
Standing Ab wheel
9,9,8
DOH holds 405
60 seconds
Squats
6x405
3x405
16x315
8x315
18x225
Notes: This was absolutely badass. Pattern here, hit a max amount of reps, next set, half as many, drop a plate, hit a max, rest, half as many, drop a plate, repeat. Was going to do one more after the 18 of 225, but wife came home with pizza, and after helping carry things into the house, my legs absolutely flooded with blood and I was done. Going to hit this again for a while. Thinking I'll make my squat day more assistance work focused and this day more squatting focus.
(5) Mat Pulls 610
1x11
Notes: Proudest I've ever been of a mat pull. Only 1 rest pause, managed 7 reps in the first breath, which is an all time PR. I actually seemed to get a second wind at the 7th rep, and exhaled purely to ensure I didn't pass out. When I set the bar down, it was like the vacuum after a nuclear explosion as I exhaled all the air out of my lungs. A neighbor was walking by with her dog and gave me a pretty funny look while I made sounds that existed in no language but I am fairly certain were still profane.
Kettlebell swings
3x10
Standing Ab wheel
9,9,8
DOH holds 405
60 seconds
Squats
6x405
3x405
16x315
8x315
18x225
Notes: This was absolutely badass. Pattern here, hit a max amount of reps, next set, half as many, drop a plate, hit a max, rest, half as many, drop a plate, repeat. Was going to do one more after the 18 of 225, but wife came home with pizza, and after helping carry things into the house, my legs absolutely flooded with blood and I was done. Going to hit this again for a while. Thinking I'll make my squat day more assistance work focused and this day more squatting focus.
Friday, October 17, 2014
Training Log: Entry 1734
(21) Reverse band bench 365
2x1
Notes: I honestly think I'm just going to scrap this and follow Matt Kroc's bench program that he laid out in his latest book. I'm spinning my wheels, trying to get too creative, and just not really accomplishing anything. Might be fun to give the keys to someone else for a while.
(28) Reverse band pause bench 385
3x7
Notes: Threw in a pause, made it interesting. Might stick with this.
Chins
200
GB cable rows 90
5x10
Cable curls 50
3x10
Shoulder work
Notes: I need to just gain some f-ing weight. I'm getting too obsessed with my appearance, and it's killing my pressing. I shouldn't be below 200lbs unless I have a meet coming up.
(21) Reverse band bench 365
2x1
Notes: I honestly think I'm just going to scrap this and follow Matt Kroc's bench program that he laid out in his latest book. I'm spinning my wheels, trying to get too creative, and just not really accomplishing anything. Might be fun to give the keys to someone else for a while.
(28) Reverse band pause bench 385
3x7
Notes: Threw in a pause, made it interesting. Might stick with this.
Chins
200
GB cable rows 90
5x10
Cable curls 50
3x10
Shoulder work
Notes: I need to just gain some f-ing weight. I'm getting too obsessed with my appearance, and it's killing my pressing. I shouldn't be below 200lbs unless I have a meet coming up.
Training Log: Entry 1733
(13) Chain Suspended SSB Squats 445+chains
1x4
Notes: I love how great of a grind this is. I notice that my lats are always fried after this. Interesting.
GHR
3x10
Reverse hyper 340
3x8
GHR sit up 27.5
3x6
SSB Squat
5x335+chains
10x295+chains
Notes: Still need to get in more volume. Working out before work, and it's a balancing act between getting in enough work to be productive while still being able to GET to work and then be productive.
(13) Chain Suspended SSB Squats 445+chains
1x4
Notes: I love how great of a grind this is. I notice that my lats are always fried after this. Interesting.
GHR
3x10
Reverse hyper 340
3x8
GHR sit up 27.5
3x6
SSB Squat
5x335+chains
10x295+chains
Notes: Still need to get in more volume. Working out before work, and it's a balancing act between getting in enough work to be productive while still being able to GET to work and then be productive.
Wednesday, October 15, 2014
Training Log: Entry 1732
Seated DB press 55s
3x15
2x12
Handles
100
Notes: Time to start getting serious about my shoulders. They're getting jacked up. I'm starting to think carrying my daughter around in her carseat may be the issue. I think I'm going to spend a cycle just doing some high rep bodybuilding type stuff and see where it takes me.
GB lat pulldowns 90
7x12
Weighted dips 75
9+3+3
Pull aparts
Seated DB press 55s
3x15
2x12
Handles
100
Notes: Time to start getting serious about my shoulders. They're getting jacked up. I'm starting to think carrying my daughter around in her carseat may be the issue. I think I'm going to spend a cycle just doing some high rep bodybuilding type stuff and see where it takes me.
GB lat pulldowns 90
7x12
Weighted dips 75
9+3+3
Pull aparts
Sunday, October 12, 2014
Training Log: Entry 1731
(6) Mat Pulls 610
1x15
Notes: Finally managed 2 rest pauses (3 pick ups total). Been a while since I had the energy to manage this. Fell forward on the second rep and actually ended up pausing for a second to correct before getting another 7 reps, which speaks volumes of the sort of strength and control I am developing here. As an aside, Metallica's "For Whom The Bell Tolls" seems to be a great song for max effort attempts, but in turn is a poor choice for weekly training. I was getting too excited and had to actually calm myself down before my set. When I was younger, I thought I needed to be ballistic before every attempt, but now I've learned that training in a non-excited state makes me much stronger.
Squats
405x5
315x15
225x15
135x15
Notes: Short training time, wanted to get the important stuff. Found out squats are also bugging my left shoulder, so I'm taking my grip out a little further. These weren't drop sets, just dropping weight per set. Really liked this, think I need to keep it up to get volume and squat practice. Might try smaller jumps and alternating front squats once I get to around 225.
General notes: I'm at a real stupid place with my bodyweight. By all accounts, I should just be eating more and getting bigger and stronger, but I'm lean (for me) right now and enjoying it too much. Right now, being stupid seems to be the theme of my training.
(6) Mat Pulls 610
1x15
Notes: Finally managed 2 rest pauses (3 pick ups total). Been a while since I had the energy to manage this. Fell forward on the second rep and actually ended up pausing for a second to correct before getting another 7 reps, which speaks volumes of the sort of strength and control I am developing here. As an aside, Metallica's "For Whom The Bell Tolls" seems to be a great song for max effort attempts, but in turn is a poor choice for weekly training. I was getting too excited and had to actually calm myself down before my set. When I was younger, I thought I needed to be ballistic before every attempt, but now I've learned that training in a non-excited state makes me much stronger.
Squats
405x5
315x15
225x15
135x15
Notes: Short training time, wanted to get the important stuff. Found out squats are also bugging my left shoulder, so I'm taking my grip out a little further. These weren't drop sets, just dropping weight per set. Really liked this, think I need to keep it up to get volume and squat practice. Might try smaller jumps and alternating front squats once I get to around 225.
General notes: I'm at a real stupid place with my bodyweight. By all accounts, I should just be eating more and getting bigger and stronger, but I'm lean (for me) right now and enjoying it too much. Right now, being stupid seems to be the theme of my training.
Thursday, October 9, 2014
Training Log: Entry 1730
(22) Reverse Band Bench 365
1x5
Chins
200
(28) Reverse band bench 380
3x9
GB cable curls 50
3x10
Lateral raises/pull aparts
Notes: Really need to troubleshoot the shoulder. Couldn't press overhead without pain. May switch to DBs, or completely eliminate full OH pressing and work more on the surrounding muscles.
Wednesday, October 8, 2014
Training Log: Entry 1729
(14) Chain Suspended Safety Squat Bar Squats 445+chains
1x4
Notes: I am willfully and intentionally choosing to be stupid here. I know the SSB doesn't transfer to my barbell squat well, but with my shoulder being jacked up and my weight being light on the barbell, I want to just run this movement while I can. It absolutely destroys me, and is honestly the only heavy lower body lifting I can do first thing in the morning due to how absolutely untechnical it is. My lats amazingly enough are what got hit the hardest here. Lets see what happens after the end of the cycle.
GHR
3x10
Reverse hyper 330
3x10
GHR sit up 25
3x8
SSB Squats 225+chains
1x20
Notes: Need to get more squat volume. I'm definitely lacking. Work this into saturday and sunday workouts.
(14) Chain Suspended Safety Squat Bar Squats 445+chains
1x4
Notes: I am willfully and intentionally choosing to be stupid here. I know the SSB doesn't transfer to my barbell squat well, but with my shoulder being jacked up and my weight being light on the barbell, I want to just run this movement while I can. It absolutely destroys me, and is honestly the only heavy lower body lifting I can do first thing in the morning due to how absolutely untechnical it is. My lats amazingly enough are what got hit the hardest here. Lets see what happens after the end of the cycle.
GHR
3x10
Reverse hyper 330
3x10
GHR sit up 25
3x8
SSB Squats 225+chains
1x20
Notes: Need to get more squat volume. I'm definitely lacking. Work this into saturday and sunday workouts.
Tuesday, October 7, 2014
Training Log: Entry 1728
ME upper press
Push press 260
1x2
Notes: Shoulder issue bugging me again. I have deduced that it is the eccentric on push pressing that is causing this issue. I am simply not strong enough at that portion of the lift to be able to handle the amount of weight I am moving. For a solution, I am going to stick with strict pressing for ME work, and possibly even start rotating between strict and push pressing. I still want to keep this technique in place, but I am better at being strong versus fast.
Chins 5 minutes, 45lbs
51 reps
Lat pulldowns grenade balls 90
5x10
Push press 190
3x8
GB cable rows 90
3x10
Notes: Using an underhand grip here. Feels very natural.
Dips w/45lbs
11+5+4
Notes: Should have been doing these for a long time. Easy set up, and feels great.
ME upper press
Push press 260
1x2
Notes: Shoulder issue bugging me again. I have deduced that it is the eccentric on push pressing that is causing this issue. I am simply not strong enough at that portion of the lift to be able to handle the amount of weight I am moving. For a solution, I am going to stick with strict pressing for ME work, and possibly even start rotating between strict and push pressing. I still want to keep this technique in place, but I am better at being strong versus fast.
Chins 5 minutes, 45lbs
51 reps
Lat pulldowns grenade balls 90
5x10
Push press 190
3x8
GB cable rows 90
3x10
Notes: Using an underhand grip here. Feels very natural.
Dips w/45lbs
11+5+4
Notes: Should have been doing these for a long time. Easy set up, and feels great.
Sunday, October 5, 2014
Training Log: Entry 1727
Extra training day
Notes: Intent of this day was to catch up on anything missed through out the week and bring up any weak areas. Trying to make it a quick workout. If possible, I'll try to keep working this into my weekly schedule.
5 minutes of incline DB fat gripz press 55
75 reps total
5 minutes of lat pulldown w/grenade balls 90lbs
90 reps total
Notes: First time I ever got a lat pump from this exercise. Might've stumbled onto something here.
Kroc rows 105
25
5 minutes of SSB squats 245+chains
30 reps total
Extra training day
Notes: Intent of this day was to catch up on anything missed through out the week and bring up any weak areas. Trying to make it a quick workout. If possible, I'll try to keep working this into my weekly schedule.
5 minutes of incline DB fat gripz press 55
75 reps total
5 minutes of lat pulldown w/grenade balls 90lbs
90 reps total
Notes: First time I ever got a lat pump from this exercise. Might've stumbled onto something here.
Kroc rows 105
25
5 minutes of SSB squats 245+chains
30 reps total
Saturday, October 4, 2014
Thursday, October 2, 2014
Training Log: Entry 1725
(23) Reverse band bench 365
1x5
Notes: Not sure if I have this method totally dialed down yet, but as of this setting, the bar leaves the bands right at the very end of the rep. Curious to see how this goes. On a somewhat related note, my left shoulder has been feeling like broken glass and naplam for the past 2 weeks or so. Seems to be posterior deltoid, near where it meets the pec/delt tie in. Don't know if I tore another labrum or have an impingement or something. Been toubleshooting with some band work, but for the most part just stupidly pushing through.
Chins
200
Lat pulldown 110
5x10
(28) Reverse band bench 385
3x7
Swiss bar press 185
6-2-1
Lateral raises/pull aparts
General notes: Lifting belt is feeling loose. Walking around at 195 these days, may need to move it in a notch. I'm liking being lean, but I've noticed that everytime I drop bodyfat, I get more and more beat up.
(23) Reverse band bench 365
1x5
Notes: Not sure if I have this method totally dialed down yet, but as of this setting, the bar leaves the bands right at the very end of the rep. Curious to see how this goes. On a somewhat related note, my left shoulder has been feeling like broken glass and naplam for the past 2 weeks or so. Seems to be posterior deltoid, near where it meets the pec/delt tie in. Don't know if I tore another labrum or have an impingement or something. Been toubleshooting with some band work, but for the most part just stupidly pushing through.
Chins
200
Lat pulldown 110
5x10
(28) Reverse band bench 385
3x7
Swiss bar press 185
6-2-1
Lateral raises/pull aparts
General notes: Lifting belt is feeling loose. Walking around at 195 these days, may need to move it in a notch. I'm liking being lean, but I've noticed that everytime I drop bodyfat, I get more and more beat up.
Wednesday, October 1, 2014
Training Log: Entry 1724
(15) Chain suspended squat 495+chains
1x6
Notes: I have identified my issue. I have spent too much time without heavy weight on my back. I've been front squatting and safety squat bar squatting for assistance work, but no actual squatting. As such, I have lost my technique, and can't get this moving the way I used to. I've cut out the front squats, and will stick with squats for assistance work.
GHR
3x10
Reverse hyper 330
3x8
GHR sit up 25
3x7
Squats 405
10+1
Notes: Goal was 20 in as few sets as possible, but took this below parallel and started bugging my hamstring on the 10th rep. Tried one more and confirmed. Good to know I can squat 405 to competition depth for at least 10 reps, but I really don't need to be doing that in my training anymore. Next time, slightly above parallel.
(15) Chain suspended squat 495+chains
1x6
Notes: I have identified my issue. I have spent too much time without heavy weight on my back. I've been front squatting and safety squat bar squatting for assistance work, but no actual squatting. As such, I have lost my technique, and can't get this moving the way I used to. I've cut out the front squats, and will stick with squats for assistance work.
GHR
3x10
Reverse hyper 330
3x8
GHR sit up 25
3x7
Squats 405
10+1
Notes: Goal was 20 in as few sets as possible, but took this below parallel and started bugging my hamstring on the 10th rep. Tried one more and confirmed. Good to know I can squat 405 to competition depth for at least 10 reps, but I really don't need to be doing that in my training anymore. Next time, slightly above parallel.
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