Training Log: Entry 1049

Squats 450
3,2,1

Notes: Theory proves true. On weeks where I pull from the floor for reps, I hit squat PRs. Aside from some loud crunching from my neck at the bottom of the first rep, this felt easy. I think I've got something figured out, and I'm going to ride it for as long as I can. I'm essentially drilling my opener at this point, and being able to open this high means I'll be able to crush my previous numbers.

DB rows 195
5,3,3

DB rows 85
1x24

Pin press lockouts 405 from 11 pin
5,3,1

Notes: Bit by the Westside bug, following a bizzare strategy here. I will altnerate between ME and DE on this day, and move to heavier volume on day A with an RE style approach to benching. ME day will be a ROM progression of rack lockouts hopefully moving down to the chest.

These put a huge amount of strain on the pecs

RCSU+25
3x7

Swiss bar press 165
1x18

KB swings
65

Miniband pushdowns
85

Training Log: Entry 1048

Reverse band squats 525
3x5

Notes: "Teardrop" on left quad is bugging me on the eccentric unless I flare my foot out more. Watch this

Chain DBPCs
4x16

GHR
1x48

Reverse band bench press 330
3x5

Notes: Leg drive was really working today. Focus on keeping butt on bench while still being on my feet rather than on my back.

Wide grip bench press 225
1x18

Deadlifts 405
1x20

http://www.youtube.com/watch?v=X-q7S95hhsQ

Notes: Brutal, ugly and stupid, just the way I like it. I'm going to stop letting my ego get the best of me now and only go for 1-2 rest pause sets on this, but this was a long time PR and has done great things in helping me get over my fear of the deadlift. Lockout was very smooth as well.

Chain curls
35

Training Log: Entry 1047

SSB box squats 330+chains
4x5

Face pulls
4x11

Reverse band chins 145
5,3,3

Notes: Think I've tapped this movement out for as far as it will carry me.  Will either go straight weight or against bands next week.

Chins w/20
1x22

Pin press off chest 250+chains
5,3,3

Hyperextensions+10
3x15

Notes: Feeling out of it today.  Will be upping cals and resting.

Training Log: Entry 1046

6 mile walk

Been going on these with the Mrs. after dinner recently.  Been nice for my recovery and weight.

Training Log: Entry 1045

Squats 450
2x1

315
1x5

Notes: Correlation discovered. Weeks that I hit the mat pulls, my intensity squat suffers. I can work with this. If I hit a triple of 450 next week, then I'll just continue switching off. Threw in a cooldown set for volume.

DB rows 190
3x5

DB rows 85
1x20

Wide grip bench press 235+chains

RCSU+25
3x6

Swiss bar press 165
1x13

KB swings
62

Light band pushdowns
75

Training Log: Entry 1044

Conditioning
KB swings/blast strap push-ups/pull-ups
21/15/9

7:26

Training Log: Entry 1043

Reverse band squats 520
3x5

Chain DBPCs
4x15

Notes: Shrug back, not up.  Like a Kelso shrug

GHR
1x47

Reverse band bench press 330
5,5,4

Wide grip bench press 215
1x25

(5) Mat Pulls 545
1x5

Notes: Very theatrical.  After the set, I ended up stumbling head first into my powerrack and then wobbling all over the garage.  And I thought metal stars were the sign of ME.

Chain curls
30