Training Log: Entry 1178
DELOAD
Bench
5x185
5x200
5x215
5x10x220
Notes: Was really "on" today, much better than last week. Ordered some fat gripz to mix up my BBB training and hopefully help my tendonitis in my elbows. On that note, I also cut out the weighed chins today.
Pull ups
40
Chin ups
9x10
Pull ups
1x5
Grenade ball hammer curls
65
Pushdowns
45
Training Log: Entry 1177
Deadlifts 495
1x11
http://www.youtube.com/watch?v=Yeu1j3OrC0k
Notes: Almost had that final rep. Fell forward and just bailed. I have no doubt in having the strength for it, technique just got sloppy. Hamstring was a little torqued when this was all done, and is a great way to kick off my week of aggressive rehab followed by a full 1 month cycle of rehab lifts for my accessory work.
CIRCUIT
Reverse band squats 225-GHR-KB swing
3x10
1x15
Notes: No rest between sets for the first 3. Then, rested as long as I needed for the last 1. Real ball buster.
RCSU+35
5x12
Training Log: Entry 1175
(2) Box Squat 455
1x5
Notes: I went against my better judgement here and it cost me. Felt fine in the warm-up, and no pain during the set, but once it was over I could feel my hamstring swelling. Light weight squats afterwards were just murder.
New gameplan. I will no longer place my hamstring in a vulnerable position with a heavy load. For heavy work, I won't go below 4 mats on the squat box. For high rep work, I will use reverse band squats and glute ham raise, and just pump the crap out of my legs.
I am getting stronger, even while hurt. Now, I need to get healthy.
I will get better.
Training Log: Entry 1174
Bench
5x235
3x265
7x295
5x10x215
Notes: Wasn't my greatest day, just wasn't feeling it. Still some decent numbers, but jacked up my left hand placement on the heavy set. I'll come back and crush it next month.
Chins w/2 sets of chains
40
w/ 1 set
10x5
Notes: Going to work back up to 10x10 with 1 set of chains, or maybe just stick with crazy high volume with pure bodyweight.
GB curls
55+10
Band pushdowns
45
Training Log: Entry 1173
(2) Mat pulls 495
1x12
http://www.youtube.com/watch?v=Pc3oIpSyKCI
Notes: Lockout is really fast/smooth now. For years, I hear "get it past your knees and then shoot your hips forward", but it's finally starting to click. I think it's because I'm finally strong enough that I CAN shoot my hips forward. Before, the deadlift was all just lower back and hope, and now it feels like strength, speed, and brutality. The distance between 3 mats and 2 mats feels really great, but I have full confidence in taking 495 for a ride from the floor for at LEAST 12 solid reps. Hamstring was not bothered by this.
(4) SSB box squat 250+chains
5x10
Notes: These still bugged my hamstring. I'm rolling it out after training these days, but I may need to quit squatting twice a week at this point.
RCSU+35
5x10
Training Log: Entry 1172
Press
5x150
3x170
7x190
Notes: Got over my fear of pushing myself with heavy pressing. This was a nice PR. A bodyweight overhead press was my goal for a long time, and now I'm hitting it for 7 reps.
Swiss bar press 145
5x10
Notes: Still showing no signs of stopping. The last 3 sets are tough, but still no missed reps.
DB row 230
3x5
of 130
1x19
5x6
Grenade ball curls
1x60
Notes: 1 set of chains. Essentially as many hammer curl reps as I can (50) and then as many basic curls after that.
