Training Log: Entry 1820
Weighted chins 45lbs
30 reps total
Notes: May up this to 50lbs next week.
Bench 270
5x7
superset w/
Band pull aparts
5x20
Notes: Really focused on getting tight and driving with my legs here. Seemed to pay off. Forgot to wear my elbow sleeves first 2 sets. Workout was rushed.
Shoulder Circuit
3 rounds
Kroc rows 105
8x3
1x28
Notes: Goal was 30. Still something to work toward. Really focusing on dipping the shoulder and contracting the lat.
Monday, March 30, 2015
Saturday, March 28, 2015
Training Log: Entry 1819
(2) Mat Pulls 550+chains
16 reps total
Notes: Felt great today. Very strong, weights were light. Funny because I have an annoying cold I am dealing with that is sapping my cardio. Ran out of breath before I ran out of strength.
Yoke, 100' (50' w/turn)
1x210
1x390
1x480
2x500
Notes: Warming up goes a long way with this. Less shock on the body. No drops on the yoke, which is the goal at this point. Moving decently fast on the first 50, not so much the second. Still a ways out from comp, will hopefully work to "not embarrassing self" levels.
Squats
5x455
Wheels fell off train
Notes: Had an idea for a cool drop set workout but quads just weren't playing. I don't think I can push yoke and squats hard on the same day, and right now yoke is the goal. Next workout, think I'm just going to rest pause 455 to a rep goal. Maybe chase it with a front squat finisher.
(2) Mat Pulls 550+chains
16 reps total
Notes: Felt great today. Very strong, weights were light. Funny because I have an annoying cold I am dealing with that is sapping my cardio. Ran out of breath before I ran out of strength.
Yoke, 100' (50' w/turn)
1x210
1x390
1x480
2x500
Notes: Warming up goes a long way with this. Less shock on the body. No drops on the yoke, which is the goal at this point. Moving decently fast on the first 50, not so much the second. Still a ways out from comp, will hopefully work to "not embarrassing self" levels.
Squats
5x455
Wheels fell off train
Notes: Had an idea for a cool drop set workout but quads just weren't playing. I don't think I can push yoke and squats hard on the same day, and right now yoke is the goal. Next workout, think I'm just going to rest pause 455 to a rep goal. Maybe chase it with a front squat finisher.
Thursday, March 26, 2015
Training Log: Entry 1818
AM WORKOUT
(2) Incline dumbbell press 105
3x10
1x6 w/reactive slingshot
superset w/
GB Lat Pulldowns 110
5x10
Notes: Intent is to get all my assistance work knocked out in the morning so that I can hit events on my lunch break. Incline press is moving along.
Kelso shrugs 105
3x8
superset w/
GB lat pulldowns 110
3x10
Notes: Always wanted to work Kelsos into a program. It's difficult to keep the lats from taking over. Really trying to focus on hitting the upper back musculature instead.
Fat grip d-ring chain curls
1x15
2x12
superset w/
Band pushdowns
3x25
Superset w/
GB lat pulldowns 110
3x10
PM TRAINING
Log Clean and Press (clean each rep) 200ish lbs
1x10
1x4
https://www.youtube.com/watch?v=8BBvIxE0qdY
Notes: Testing out my ghetto 12"ish log. So far so good. It holds up well and is sturdy enough to clean. A few effects I need to consider is that the log is heavier now (by at least 2 rolls of gorilla tape, which adds up, and some pre-carpet), and it's much harder to press because the handles are further out in front of me AND the material absorbs a lot of impact. So basically, I try to shove my body into the log to get it moving, the log eats up the impact and I end up with very little from leg drive. Hopefully training like this will mean that, when I hit a comp log, it will move even better. Cardio is still crap, have like 6 weeks to really fix that.
Farmer's walks 245lbs per hand
2x80'+80' (drop at 80)
1x160' (turn at 80)
Notes: Realized I'm giving myself too much rest with my current approach of drop and turn. Even though there is no turn in my comp, and I will transition from farmer's to a frame, I think training with the turn and forcing myself to hang on to the implement for so long will benefit me.
Tuesday, March 24, 2015
Training Log: Entry 1817
(11) Chain Suspended Safety Squat Bar Squats
3x425+chains
10x335+chains
Notes: Lost the 4th rep due to technique issue. Dumped the weight forward on the pins. Still, having a much easier time breaking the weight off the pins compared to normally in this part of the cycle. The backoff set has been huge for that.
Axle cleans
Worked up to 230 for a few reps/sets
Notes: Need to start switching out cleans. I'm getting stagnant.
GHR sit ups w/25lb plate behind head
2x10
1x8
superset w/
Reverse hyper 320
2x10
1x15
Car deadlift simulator drop set
10x5 platse
10x4 plates
5x3 plates
5x2 plates
5x1 plate
https://www.youtube.com/watch?v=bdDs9jtrbK8&feature=youtu.be
(11) Chain Suspended Safety Squat Bar Squats
3x425+chains
10x335+chains
Notes: Lost the 4th rep due to technique issue. Dumped the weight forward on the pins. Still, having a much easier time breaking the weight off the pins compared to normally in this part of the cycle. The backoff set has been huge for that.
Axle cleans
Worked up to 230 for a few reps/sets
Notes: Need to start switching out cleans. I'm getting stagnant.
GHR sit ups w/25lb plate behind head
2x10
1x8
superset w/
Reverse hyper 320
2x10
1x15
Car deadlift simulator drop set
10x5 platse
10x4 plates
5x3 plates
5x2 plates
5x1 plate
https://www.youtube.com/watch?v=bdDs9jtrbK8&feature=youtu.be
Notes: Much smoother this time using all steel plates. Put on a 6th, but it was crowing me too much. Next time, I'll throw on some chains or the sandbag or something. This felt awesome. Had to strength for more, but cardio and back pump was killing me. I think throwing this at the end of the workout will allow me to go balls out while still learning how to perform fatigued. Need to make sure I am standing fully upright.
Monday, March 23, 2015
Training Log: Entry 1815
Weighted chins 45
30 reps
Bench 220
5x10
superset w/
Band pull aparts
5x20
Notes: Deload week for Matt Kroc's program. Went much smoother than the first time. Definitely getting stronger on the bench. Bought a DBZ shirt from Hot Topic with a huge logo on the back that works great for sticking to the bench. Gives me a chance to fly my nerd flag too.
Shoulder circuit
3 rounds
superset w/
DB rows 105
6x4
2x3
1x25
Notes: Hit the rows through out the workout in between warm-ups of bench and the shoulder circuit. Really trying to focus on the contraction at the top of the rep on the rows.
I keep losing weight despite eating junky crap. Part of me thinks it's the increased intensity in training, and the other part thinks that I am subconsciously eating less overall because I am aware of the fact that I am eating junk food. I tend to gain weight when I eat better. Need to take this into consideration, because I'm feeling more beat up than I should this far outside of a contest.
On the plus side, I could see my abs through my shirt yesterday morning, so I guess that's kind of cool.
Weighted chins 45
30 reps
Bench 220
5x10
superset w/
Band pull aparts
5x20
Notes: Deload week for Matt Kroc's program. Went much smoother than the first time. Definitely getting stronger on the bench. Bought a DBZ shirt from Hot Topic with a huge logo on the back that works great for sticking to the bench. Gives me a chance to fly my nerd flag too.
Shoulder circuit
3 rounds
superset w/
DB rows 105
6x4
2x3
1x25
Notes: Hit the rows through out the workout in between warm-ups of bench and the shoulder circuit. Really trying to focus on the contraction at the top of the rep on the rows.
I keep losing weight despite eating junky crap. Part of me thinks it's the increased intensity in training, and the other part thinks that I am subconsciously eating less overall because I am aware of the fact that I am eating junk food. I tend to gain weight when I eat better. Need to take this into consideration, because I'm feeling more beat up than I should this far outside of a contest.
On the plus side, I could see my abs through my shirt yesterday morning, so I guess that's kind of cool.
Saturday, March 21, 2015
Training Log: Entry 1814
(3) Mat Pulls 550+chains
16 reps total
Notes: 10 in the first, 3 in the second, 3 in the third. Progressing very well this cycle. Felt like crap coming into this today. Need to up my calories. Giving up 30lbs in the next contest, don't really need to worry about weight.
Yoke runs 50'
2x300lbs
4x400lbs
Notes: Originally tried this out in the street and the yoke felt like it was a million pounds. Part of that is lack of warm up, but other issue is that street is slightly slanted. Once I got on the sidewalk, things moved better. Still suck at this, but now I have the means to get better.
Ghetto car deadlift dropset
5x4 plates
10x3 plates
10x2 plates
10x1 plate
Notes: Set up is still a little tricky. With 4 plates per side, the plates kept hitting my legs. Next time, I'm not going to put the bumper plate on, that way I can have more room. If things still get bad, I'll add bands and chains. Big takeaway is that I have no quads and, as everyone has said, this is in no way a deadlift. I'm excited about getting good at this. Squats might need to take a back seat in my programming.
(3) Mat Pulls 550+chains
16 reps total
Notes: 10 in the first, 3 in the second, 3 in the third. Progressing very well this cycle. Felt like crap coming into this today. Need to up my calories. Giving up 30lbs in the next contest, don't really need to worry about weight.
Yoke runs 50'
2x300lbs
4x400lbs
Notes: Originally tried this out in the street and the yoke felt like it was a million pounds. Part of that is lack of warm up, but other issue is that street is slightly slanted. Once I got on the sidewalk, things moved better. Still suck at this, but now I have the means to get better.
Ghetto car deadlift dropset
5x4 plates
10x3 plates
10x2 plates
10x1 plate
Notes: Set up is still a little tricky. With 4 plates per side, the plates kept hitting my legs. Next time, I'm not going to put the bumper plate on, that way I can have more room. If things still get bad, I'll add bands and chains. Big takeaway is that I have no quads and, as everyone has said, this is in no way a deadlift. I'm excited about getting good at this. Squats might need to take a back seat in my programming.
Thursday, March 19, 2015
Training Log: Entry 1813
AFTERNOON WORKOUT
Farmer's walks 245 per hand
3x160'
Notes: Heavier than comp weight. Figure if I get good at this, the comp will be a breeze. Ran into some mechanical failures with plates sliding off the handles, but speed is moving well.
Also, had a near death experience where I rolled 1 handle up my driveway, turned around to get the other just to hear the sound of the first handle rolling back my direction. Crouched low and caught 245lbs in my hands/with my left shin. I'm just thankful I heard it.
AFTERNOON WORKOUT
Farmer's walks 245 per hand
3x160'
Notes: Heavier than comp weight. Figure if I get good at this, the comp will be a breeze. Ran into some mechanical failures with plates sliding off the handles, but speed is moving well.
Also, had a near death experience where I rolled 1 handle up my driveway, turned around to get the other just to hear the sound of the first handle rolling back my direction. Crouched low and caught 245lbs in my hands/with my left shin. I'm just thankful I heard it.
Training Log: Entry 1812
Log Clean and Press (clean each rep) 200lbs
1x4
1x10
Notes: Was cleaning the log like an asshole the first set, so had a little come to Jesus moment with myself and managed to improve my technique. Was trying to use all arms before. Once I got my hips into it and met the log with my chest things got better. My conditioning is still terrible, need to improve on that. Going to start alternating the log into my clean practice and emphasize the movement in my press training.
(2)Incline DB press 105
10
8
6
4 w/reactive slingshot
superset w/
GB lat pulldowns 90
5x20
Notes: Upped the incline another notch. Going to be here for a bit.
FG D-ring chain curls
3x12
superset w/
Band pushdowns
3x25
superset w/
GB lat pulldowns 90
3x20
Keg push ups
1x20
NOTES: Helping someone move today. Going to hit farmer's later.
Log Clean and Press (clean each rep) 200lbs
1x4
1x10
Notes: Was cleaning the log like an asshole the first set, so had a little come to Jesus moment with myself and managed to improve my technique. Was trying to use all arms before. Once I got my hips into it and met the log with my chest things got better. My conditioning is still terrible, need to improve on that. Going to start alternating the log into my clean practice and emphasize the movement in my press training.
(2)Incline DB press 105
10
8
6
4 w/reactive slingshot
superset w/
GB lat pulldowns 90
5x20
Notes: Upped the incline another notch. Going to be here for a bit.
FG D-ring chain curls
3x12
superset w/
Band pushdowns
3x25
superset w/
GB lat pulldowns 90
3x20
Keg push ups
1x20
NOTES: Helping someone move today. Going to hit farmer's later.
Wednesday, March 18, 2015
Training Log: Entry 1811
(12) Chain Suspended Safety Squat Bar Squats
10x335+chains
Notes: Legs are still completely nuked from previous few workouts, so I cut out the heavy work and just hit this. Still a ball buster, especially since I had to basically do this all quads, as my hamstrings were not engaging. Dead stops off the chain everytime.
Axle cleans
-Worked up to 3x230
Notes: Same issue as above, trying to do cleans with no hamstrings. Technique getting better at least. With the log showing up in my next comp, I may start alternating this and log cleans.
Reverse hyper 320
2x8
1x10
GHR
1x10
Notes: Had to cut it a little early. If I have time later today, I'll hit neck and abs.
(12) Chain Suspended Safety Squat Bar Squats
10x335+chains
Notes: Legs are still completely nuked from previous few workouts, so I cut out the heavy work and just hit this. Still a ball buster, especially since I had to basically do this all quads, as my hamstrings were not engaging. Dead stops off the chain everytime.
Axle cleans
-Worked up to 3x230
Notes: Same issue as above, trying to do cleans with no hamstrings. Technique getting better at least. With the log showing up in my next comp, I may start alternating this and log cleans.
Reverse hyper 320
2x8
1x10
GHR
1x10
Notes: Had to cut it a little early. If I have time later today, I'll hit neck and abs.
Monday, March 16, 2015
Training Log: Entry 1810
AFTERNOON WORKOUT
Circuit training
20 bodyweight squats
15 sit ups
10 push ups
5 squat thrusts
as many rounds as possible in 20 minutes.
Managed 8 rounds and some change. Something work had us do. Not too bad, but my legs were still nuked from Saturday.
Good news: Yoke arrive and is assembled in my garage.
Bad(ish) news: There will be no 200lb division in the above mentioned competition. I think I'm still going to do it for fun.
AFTERNOON WORKOUT
Circuit training
20 bodyweight squats
15 sit ups
10 push ups
5 squat thrusts
as many rounds as possible in 20 minutes.
Managed 8 rounds and some change. Something work had us do. Not too bad, but my legs were still nuked from Saturday.
Good news: Yoke arrive and is assembled in my garage.
Bad(ish) news: There will be no 200lb division in the above mentioned competition. I think I'm still going to do it for fun.
Training Log: Entry 1809
Chins w/45lbs
29 reps total
Bench press 290
5x4
superset w/
Band pull aparts
5x20
Notes: Felt pretty good today. Hit the uprights a bunch on my first set, so really focused on getting set lower on the bench. Strong emphasis on being as tight as possible, which seemed to pay off. Didn't pause as much as usual, but made sure to have a long controlled pause on the very last rep of the last set to drive this home. Deload next week.
Shoulder circuit
3 rounds
DB rows 105
8x3
1x22
Notes: Hit these throughout the workout. Back is starting to feel like it used to. I've been missing this volume work.
Saturday, March 14, 2015
Training Log: Entry 1808
(4) Mat Pulls 550+chains
18 reps total
Notes: Hit about 95 degrees today, which is hot for here. Wasn't really feeling the deadlift, but once I got the first rep off the floor I fell back into form. Same as last week, much better hip drive, very powerful. I am thinking the extra time on the SSB is paying off, as whenever that lift got strong, so did my deadlift.
Keg carries 182lbs
3x100'
Notes: Good rest from farmer's. First 50' were pretty quick, then a turn and the next 50 were painful, brutal and ugly. Good grip work at least.
Squat drop set
455x5
405x6
365x5
315x7
275x5
225x8
185x5
135x9
95x5
barx10
Notes: My idea from 2 weeks ago panned out. This really sucked, but it was doable. Depth kept getting better as I went, started off with right hamstring pretty pissed off but it got smoother as I went.
(4) Mat Pulls 550+chains
18 reps total
Notes: Hit about 95 degrees today, which is hot for here. Wasn't really feeling the deadlift, but once I got the first rep off the floor I fell back into form. Same as last week, much better hip drive, very powerful. I am thinking the extra time on the SSB is paying off, as whenever that lift got strong, so did my deadlift.
Keg carries 182lbs
3x100'
Notes: Good rest from farmer's. First 50' were pretty quick, then a turn and the next 50 were painful, brutal and ugly. Good grip work at least.
Squat drop set
455x5
405x6
365x5
315x7
275x5
225x8
185x5
135x9
95x5
barx10
Notes: My idea from 2 weeks ago panned out. This really sucked, but it was doable. Depth kept getting better as I went, started off with right hamstring pretty pissed off but it got smoother as I went.
Friday, March 13, 2015
Training Log: Entry 1807
AFTERNOON WORKOUT
Axle clean and press (clean once) 200lbs
1x12
1x5
1x1
Notes: Had to squeeze in a super quick workout between obligations, so didn't take a lot of time to warm-up. A little more practice with the clean would have helped, as I could NOT get this even to save my life. I kept being too far one side or the other, which sapped a lot of energy. Brought my head through on a few more reps this time at least. Still a lifetime PR, and a great "bad day PR" to boot. Really starting to get a hang for this, and had a few presses where leg drive carried the whole implement. Liked how the sets broke down today, think I'll do this in the future (1 top set, then get half as many reps in as few sets as possible).
Band pull aparts
1x100
EVENING WORKOUT
(1) Incline dumbbell bench 105
3x10
1x10 w/reactive slingshot
Superset w/
GB lat pulldowns 90
5x15
supserset w/
Band pull aparts
4x20
Notes: Moved the incline up 1 notch. So far, so good. Will move up another notch next week.
FG d-ring chain curls
3x12
superset w/
Band pushdowns
3x25
Superset w/
GB lat pulldowns 90
3x15
Notes: Really focusing on squeezing the contraction on the arm work.
AFTERNOON WORKOUT
Axle clean and press (clean once) 200lbs
1x12
1x5
1x1
Notes: Had to squeeze in a super quick workout between obligations, so didn't take a lot of time to warm-up. A little more practice with the clean would have helped, as I could NOT get this even to save my life. I kept being too far one side or the other, which sapped a lot of energy. Brought my head through on a few more reps this time at least. Still a lifetime PR, and a great "bad day PR" to boot. Really starting to get a hang for this, and had a few presses where leg drive carried the whole implement. Liked how the sets broke down today, think I'll do this in the future (1 top set, then get half as many reps in as few sets as possible).
Band pull aparts
1x100
EVENING WORKOUT
(1) Incline dumbbell bench 105
3x10
1x10 w/reactive slingshot
Superset w/
GB lat pulldowns 90
5x15
supserset w/
Band pull aparts
4x20
Notes: Moved the incline up 1 notch. So far, so good. Will move up another notch next week.
FG d-ring chain curls
3x12
superset w/
Band pushdowns
3x25
Superset w/
GB lat pulldowns 90
3x15
Notes: Really focusing on squeezing the contraction on the arm work.
Wednesday, March 11, 2015
Training Log: Entry 1806
Axle cleans
2x105
1x140
1x190
1x230
0x260
0x260
0x260
0x260
0x250
In between sets
5 GHRs
5 standing ab wheels
Notes: Came real close on every 260 attempt but just missed the rack. Got the bar right above nipple height but wrists weren't rolled over. Think the biggest issue is that I'm trying to clean this like a keg, with my hands turned way far over at the start. Gotta adjust for the bar not really moving, and account for very little turn over at the top. Going to try to hit 230 for a triple during the afternoon workout just to groove some success. Also shows me that it's time to start programming the axle cleans, as up until this point I've just been using this day to become better with the movement rather than stronger.
AM workout
Axle cleans
2x105
1x140
1x190
1x230
0x260
0x260
0x260
0x260
0x250
In between sets
5 GHRs
5 standing ab wheels
Notes: Came real close on every 260 attempt but just missed the rack. Got the bar right above nipple height but wrists weren't rolled over. Think the biggest issue is that I'm trying to clean this like a keg, with my hands turned way far over at the start. Gotta adjust for the bar not really moving, and account for very little turn over at the top. Going to try to hit 230 for a triple during the afternoon workout just to groove some success. Also shows me that it's time to start programming the axle cleans, as up until this point I've just been using this day to become better with the movement rather than stronger.
PM workout
(13) SSB Squats
4x425+chains
9x335+chains
Notes: Loving this second set. Starting each rep from a dead stop is brutal, and from what I can tell it's helping me with the first set. In general, good to get in more volume with the SSB. I think time spent away from it was making my deadlift worse.
Axle cleans
Worked up to 230 for a double.
Notes: I am stupid and couldn't let this go from this morning, so I wanted to get in some more cleans. 230 was my best weight. Failed 250 a few times, but technique was much better. My theory was right, need to have my hands LESS turned over.
Reverse hyper 270
3x15
Neck harness 45
1x50
In other news, my yoke shipped today. I have never been so happy to basically experience so much pain in the future, haha.
4x425+chains
9x335+chains
Notes: Loving this second set. Starting each rep from a dead stop is brutal, and from what I can tell it's helping me with the first set. In general, good to get in more volume with the SSB. I think time spent away from it was making my deadlift worse.
Axle cleans
Worked up to 230 for a double.
Notes: I am stupid and couldn't let this go from this morning, so I wanted to get in some more cleans. 230 was my best weight. Failed 250 a few times, but technique was much better. My theory was right, need to have my hands LESS turned over.
Reverse hyper 270
3x15
Neck harness 45
1x50
In other news, my yoke shipped today. I have never been so happy to basically experience so much pain in the future, haha.
Monday, March 9, 2015
Training Log: Entry 1805
Chins w/45lbs
28 reps total
Bench 270
5x6
superset w/
Pull aparts
5x20
Notes: Needed some long rest periods here, and most reps were touch and go. Somewhat rough weekend sleepwise, but still a manageable workout.
Shoulder circuit
3 rounds
DB rows 105
8x4
1x20
Notes: Really trying to get the Kroc row thing going on the set of 20. Massive shoulder dip and hard back crunch at top.
Fat grip chain curls
1x14
Notes: Just a finisher. Really liking these. Need more chains.
Chins w/45lbs
28 reps total
Bench 270
5x6
superset w/
Pull aparts
5x20
Notes: Needed some long rest periods here, and most reps were touch and go. Somewhat rough weekend sleepwise, but still a manageable workout.
Shoulder circuit
3 rounds
DB rows 105
8x4
1x20
Notes: Really trying to get the Kroc row thing going on the set of 20. Massive shoulder dip and hard back crunch at top.
Fat grip chain curls
1x14
Notes: Just a finisher. Really liking these. Need more chains.
Saturday, March 7, 2015
Training Log: Entry 1804
(5) Mat Pulls 550+chains
20 reps total
Notes: I finally found the old good deadlifter I used to be today. Back in true form, where it was about breaking the weight, getting it to the knees, and hinging the hips for all I was worth. Managed 12, 4 and 4, with all sets being pretty easy all things considered. Big ticket seemed to be to really focus on the hip hinge when I needed it. I was doing too little thinking these past few sessions, need to be more active.
Farmer's walks 305 per hand
4x50'
Notes: This was really slow. Very distinct separation between pick up and first steps, and had a lot of wobbles going on here. Hamstrings were pissed off when I was done, so I cut out the squats. Been pushing these real heavy the past few sessions, think I'm due to go light and focus on speed/distance/turns. And once my Yoke comes in, I'll be doing that a lot, haha.
(5) Mat Pulls 550+chains
20 reps total
Notes: I finally found the old good deadlifter I used to be today. Back in true form, where it was about breaking the weight, getting it to the knees, and hinging the hips for all I was worth. Managed 12, 4 and 4, with all sets being pretty easy all things considered. Big ticket seemed to be to really focus on the hip hinge when I needed it. I was doing too little thinking these past few sessions, need to be more active.
Farmer's walks 305 per hand
4x50'
Notes: This was really slow. Very distinct separation between pick up and first steps, and had a lot of wobbles going on here. Hamstrings were pissed off when I was done, so I cut out the squats. Been pushing these real heavy the past few sessions, think I'm due to go light and focus on speed/distance/turns. And once my Yoke comes in, I'll be doing that a lot, haha.
Thursday, March 5, 2015
Training Log: Entry 1803
Axle Press
250x4
200x4
Notes: Push press for the first set, strict press for the second. Lifetime PR for the push press. Finally figuring this out. The clean is still the hardest part. Failed the first attempt at the clean, came back and nailed the second. Actually did it too good, and just about knocked myself on my ass, but after I recovered it was pretty smooth. Initial dip is still slow and I forgot to try to get my head through, but it seems like things are really moving in a positive direction.
DB bench 105
3x10
1x5 w/reactive slingshot
superset w/
GB pulldowns 90
4x15
Superset w/
Pull aparts
4x20
Notes: Tweaked my right elbow a touch on the slingshot set, but otherwise solid. Next move is to incline the bench up 1 notch and work from there.
Fat gripz chain curls
3x10
superset w/
Band pushdowns
3x25
Superset w/
GB pulldowns 90
3x15
Notes: Like the fat grip chain curls. Hooked the chains to a D-ring, and put the grips on it. Might stick with this for a bit.
Axle Press
250x4
200x4
Notes: Push press for the first set, strict press for the second. Lifetime PR for the push press. Finally figuring this out. The clean is still the hardest part. Failed the first attempt at the clean, came back and nailed the second. Actually did it too good, and just about knocked myself on my ass, but after I recovered it was pretty smooth. Initial dip is still slow and I forgot to try to get my head through, but it seems like things are really moving in a positive direction.
DB bench 105
3x10
1x5 w/reactive slingshot
superset w/
GB pulldowns 90
4x15
Superset w/
Pull aparts
4x20
Notes: Tweaked my right elbow a touch on the slingshot set, but otherwise solid. Next move is to incline the bench up 1 notch and work from there.
Fat gripz chain curls
3x10
superset w/
Band pushdowns
3x25
Superset w/
GB pulldowns 90
3x15
Notes: Like the fat grip chain curls. Hooked the chains to a D-ring, and put the grips on it. Might stick with this for a bit.
Wednesday, March 4, 2015
Training Log: Entry 1802
(14) Chain Suspended Safety Squat Bar Squats 425+chains
1x4
(14) Chain Suspended Safety Squat Bar Squats 335+chains
1x7
Notes: Went dead stop on every rep for the second set. Huge difference, really felt effective. Going to push forward with this strategy to get a little more volume and practice breaking the bar off the chains.
Keg cleans 182lbs
7x1
Notes: Hit these in between warm ups for the squat. Drilling technique. Explosiveness was lacking, but as able to muscle things just fine. Had about 2-3 real good cleans with minimal extra movement at the end.
GHR sit up w/27.5lbs behind head
3x6
superset w/
GHR
3x10
Reverse hyper 270
2x10
1x15
Neck harness 45lbs
1x40
Notes: Finally remembered to train my neck. Have to keep on top of that. The more I train it, the better it feels, while as soon as I stop it feels like I slipped a disc.
(14) Chain Suspended Safety Squat Bar Squats 425+chains
1x4
(14) Chain Suspended Safety Squat Bar Squats 335+chains
1x7
Notes: Went dead stop on every rep for the second set. Huge difference, really felt effective. Going to push forward with this strategy to get a little more volume and practice breaking the bar off the chains.
Keg cleans 182lbs
7x1
Notes: Hit these in between warm ups for the squat. Drilling technique. Explosiveness was lacking, but as able to muscle things just fine. Had about 2-3 real good cleans with minimal extra movement at the end.
GHR sit up w/27.5lbs behind head
3x6
superset w/
GHR
3x10
Reverse hyper 270
2x10
1x15
Neck harness 45lbs
1x40
Notes: Finally remembered to train my neck. Have to keep on top of that. The more I train it, the better it feels, while as soon as I stop it feels like I slipped a disc.
Monday, March 2, 2015
Training Log: Entry 1801
Chins w/45lbs
27 reps
Bench 255
5x8
Superset w/
Pull aparts
5x20
Notes: Felt strong on this today. Set up was well, good amount of tightness. Hit the uprights on the last 2 reps of the final set, so had to re-rack before hitting the final rep. Noticed that my right side seems to be tracking differently than my left, causing the bar to rotate toward my feet on my right side and toward my face on the left at the top of the rep. Might be worth addressing.
DB rows 105
8x3
1x20
Notes: Hit a set of rows in between everything and then one big set at the end. Like this, building up volume without being too taxing.
Shoulder circuit
3 rounds
Dip chest finisher
1x20
Notes: May need to work my arm work into this day. I seem to like training carries on my press day, while Monday seems to just be a bodybuilding/assistance type day.
Chins w/45lbs
27 reps
Bench 255
5x8
Superset w/
Pull aparts
5x20
Notes: Felt strong on this today. Set up was well, good amount of tightness. Hit the uprights on the last 2 reps of the final set, so had to re-rack before hitting the final rep. Noticed that my right side seems to be tracking differently than my left, causing the bar to rotate toward my feet on my right side and toward my face on the left at the top of the rep. Might be worth addressing.
DB rows 105
8x3
1x20
Notes: Hit a set of rows in between everything and then one big set at the end. Like this, building up volume without being too taxing.
Shoulder circuit
3 rounds
Dip chest finisher
1x20
Notes: May need to work my arm work into this day. I seem to like training carries on my press day, while Monday seems to just be a bodybuilding/assistance type day.
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