Training Log: Entry 668

ME upper

CG bench press with chains
Barx15
95x5
135x3
155x3
185x3
225x3
275x1
295x1 (20lb PR)
285x1
290x1

Notes: Felt incredibly strong coming into the weight room today, must be fully recovered.  Wasn't as worried about a pause at the bottom, as I figure I'm not gonna be pause benching with a close grip, and this allowed me to emphasize the lockout of the lift where I'm weaker.  Didn't go for the full heave though.

Incline bench of 135
15,9,6

Notes: Did some research on this movement, and decided to hit a higher rep range.  It paid off, as my shoulders and chest were both greatly fatigued here.  With heavy weight, I spend too much energy stablizing to really get anything.

Safety Squat Bar overhead tricep extensions
10,10,8

Notes: These nuked my triceps.  I was amazed at how fatigued these made me, and caused absolutely no elbow pain.  I've got a new favorite movement.

DB rows of 105
15,10,8,6

Notes: Don't know if I got great lat activation, but gotta just pull heavy at one point.  All movements from a dead pause from the floor.

EZ bar curls of 65
4x15

Notes: Finally hit my rep goals, with some rest pausing thrown in.  Form was a mess, but they're curls, who cares.  Gonna hit up some DB work as my next movement.

 

Some rear delt work.

Training Log: Entry 667

ME lower

Reverse band deadlifts with lights
135x10
185x3
225x3
275x3
315x3
365x2
405x1
455x1
475x1
500x1

Notes: Back felt great, no twinge or loss of pressure whatsoever.  Tried pulling with my belt higher with better results.  Was originally gonna use straps, but the time it took to adjust them on the bar made me lose all the pressure in my abs.  Did fine without them though.  Focused much more on proper form than pulling PRs, with leg drive, body drag, and the arch being the main concerns.  Worked out incredibly well, and even 500 felt pretty light. Good to be handling heavy weight again.

Deadlifts from plates w/315
3,3,7

Notes: Trying this movement to really drill leg drive into my lifting.  Went a little light, as the last set shows.  Gonna bump the weight up next time.  Focus on that arch.

Band good mornings w/average
4x25

Notes: Finally hit my rep goal, and wasn't as fried as usual from this.  Dunno what I'll do next.  Maybe some SSB good mornings?

Band ab pulldowns w/average superset with trap bar shrugs of 225
50/15, 50/12, 0/10

Notes: Strict form is for the birds when it comes to shrugs I've decided.  I'm always gonna use some body english, so that I can actually recruit my traps into the damn movement.

Training Log: Entry 646

RE upper

Wide grip bench press of 185+chains
19,7,5,4

Notes: Got no finishing strength, last inch was killing me.  Lost a rep, so added an extra set to build up the volume.  Gonna do one more week of this, then maybe close grip.  Need to bust out my 3 board as well to work on that last inch.

2-board press of 235+chains
3x3

Notes: Felt really strong on this one.  Able to keep tension real well.

Band flyes with miniband
4x20

Notes: These are getting too light.  Gonna double up on the bands.

Pull-ups w/10lbs
10,10,7,7,6

Notes: Having put the 10lbs back on in bodyweight made this a little more challenging.  A few reps were crummy, I might try for just 45 next week and focus on hitting each rep well.

Face pulls w/light superset with CG EZ bar curls of 65lbs
15/12, 15/10, 15

Notes: Focused on squeezing and holding the shoulder blades.  Just did the curls to get some blood flowing.

Training Log: Entry 645

DE lower

Speed low box squats of 190+light bands
8x2

Notes: Speed off the box was rough at first, but picked up at the end.

Low box squats of 340+chains
3x3

Notes: Was like the goddamn circus was in town on this one.  I screwed up something on every single set, including hitting the racks every single walkout.  On the first set, I slipped before the first rep and had to abort and restart.  On the second set, coming up from the first rep, my right foot slipped, I stumbled, then my left foot slipped and I stumbled, effectively dancing with the full weight on my back, completely re-adjusting my footing, and someone still completing the set.  Third set was more of the same.  I need to get new chucks.  The bottom of these is like ice.

Band good mornings w/average
3x25, 1x15

Notes: Holy crap I got a lower back pump on this.

Band woodchops w/light superset with Hise shrugs of 340
12/18, 12/15, 12/15

Notes: Getting a great stretch in the obliques.

Training Log: Entry 644

ME upper

CG bench press w/chains
Barx10
95x3
135x3
155x3
185x1
225x1
275x1
275x1
275x1

Notes: 275 was tough.  My strength still isn't 100%, and my work capacity was gone.  I was sweating and sucking wind the whole workout.  I got great speed for the first 4 inches off my chest, and then it goes to hell.  Gonna try CG board pressing next time.

Incline bench of 185
3x4

Notes: A higher incline than previously using.  Figure I can give the military pressing a bit of a break.  Weight was light and managable.

Band pushdowns w/average choked twice
1x10, 3x15

Notes: Choking it twice put it at a great height.

Unilateral band nuetral grip rows w/light+2 minis
3x11

Notes: Mighta done 4 sets, don't really remember.  Was dying at this point.

EZ bar curls of 65
3x15

Notes: As part of my lack of work capacity, cut the sets here.

 

I gotta remember that I was 20lbs heavier when I was putting up my best numbers.  Need to up the cals.

Training Log: Entry 643

ME lower

Safety Squat bar parallel box squats
Barx10
155x3
155+chainsx3 (rest of weight listed is with chain)
205x3
245x3
295x2
335x3

Notes: Felt kinda weak today (more on that later), so hit up a triple instead of a heavy single.  Still got a great strain, so it worked well enough for me.  Didn't shove the handles forward this time.  Stalling about 3-4 inches off of the box.

Elevated trap bar lifts of 385
3x3

Notes: Starting to really hit my groove on this movement.  Finding the right hand placement and getting the movement pattern down.

SLDLs of 275
3x8

Notes: Sweating pretty bad, just increased the weight to get in a good volume with a low amount of reps.

Band ab pull downs with average
25,50

Notes: The further out I can get, the better the ab stretch.

 

I've lost 10lbs in the past 2 weeks from sickness.  The flu hit, and then I got some sort of stomach bug that's given me a bad case of the runs.  Not holding food in well, stomach has shrunk, and I've got minimal appetite.  I'm getting smaller and weaker, but looking prettier, so that's a plus I guess.  Once I get over this, I gotta start hitting up the cals.  I was gonna wait for a bulk, but I suppose the choice has been made for me.

Training Log: Entry 642

RE upper

Wide grip bench of 185+chains
19,7,6

Notes: Felt much more emphasis on my chest, which is my weak point anyway.  In my quest to gain back all the weight I lost from the flu, I ended up getting a mild case of food poisoning, and was throwing up 2 days ago.  My stomach has shrunk, I've lost more weight, and my energy is pretty sapped, so this wasn't my best workout.  I cut a lot of volume out as a result.

2-board press of 225+chains
2x3

Notes: Just some light supplemental work while I recover.

Band flyes with miniband
3x20, 1x15

Notes: Still doing a great job of getting the pec/delt tie in.

Pull-ups w/10lbs
3x10

Notes: Lots of rest pausing while I caught my breath.

 

Called it a night there.