Training Log: Entry 630

ME upper

Wide grip bench w/chains
Barx3
135x3
185x1
225x1
300x1 (New PR)
310x1 (New PR)
295x1
275x2

Notes: Ego got the best of me on that last set.  275 went up like air, so wanted to see what I could do.  If I really wanted to open it up, I know I had enough in me for a triple.  Just a great day for my strength, with a good pause on every single.  Weight was going down and up unevenly.  Left side might be weaker than the right.  Might perform some DB work, if I can get a decent set-up.  Think I may hit some 3 week cycles on my upperbody work, as I seem to be able to still maintain gains on this.  Could just be muscle memory trying to get back up to 365.

Strict press of 145
4x5

Notes: Used a wider than usual grip on this one (pinkies on the rings).  First time since ever that I've been able to grip that wide without shoulder pain.  Think all this wider grip work has been good for my shoulder development.  The raises may be good as well.

Band tricep pulldowns w/2 lights
25,25,17,15

Notes: Tried out my new average band, but resistance was lighter than the 2 lights, so just stuck with them for now.  Love how well this destroys my triceps without putting pain on my elbows.

Nuetral grip standing band rows w/light per hand
4x15

Notes: I'm a frickin' genius.  I discovered that I can eliminate the bands pulling my feet forward by setting the bands up in the pins opposite the side of the rack I'm standing on, and then using the foot of the rack to brace against.  Put a lot more emphasis on the movement and less on stability.  This is doing a great job of hitting my lats without affecting my lower back.  I might be able to cycle between this, t-bar rows, and DB works now.  So glad to have a new movement.

EZ bar curls w/65lbs
15,13,10,8

Notes: I'm cheating on the reps a little, but strict form is for chumps.  My arms are still fried by the time I'm done.  I freaking hate working my arms, but they're so tiny.

Trap bar shrugs of 225
1x20

Notes: Just wanted to test out my new straps.  Don't want to overload my traps too much.

 

Turned 23 yesterday.  Great birthday bounty.  An average jump stretch band, the EFS basic training book and hoodie, strong enough lifting straps from ironmind, and some money to help with my home gym.  Wife also made me a shirt and sign for the gym, both of which say "Shut up and Squat"  I got a keeper.

Training Log: Entry 629

ME lower

Squats
Barx5
135x3
225x1
315x1
405x1
475x1 (New PR)
455x1
425x1
425x1

Notes: Form was ugly, and depth questionable.  Woulda passed some loose standards, but prolly not IPF.  My feet kept slipping in my powercage.  Either time for new shoes, or I need to clean out the area and get rid of some dust.  Decided to cut down the weight and go for depth on follow up sets, still slippery.  Quads were destroyed, and whole body was achey. Need to increase my cals.

Trap bar lifts on a block of 315
6,6,7,8

Notes: Stacked some tiles on top of each other to increase the ROM.  Found I still had some more left in the tank in my later sets, so just went for broke.  Might keep increasing the ROM while leaving the weight the same to improve my leg drive.

SLDLs of 225
4x10

Notes: I was gassed after this.  Very last rep was piss poor, and woulda injured me on a heavier weight.  Watch for that.

2 light+1 mini band pull downs supersetted with Hise Shrugs of 275
40/25,35/20,30/20

Notes: Abs were really fried from this.  Been a while since that happened.

Training Log: Entry 628

RE Upper

Bench press of 165+chains
18,7,6

Notes: Nothing major, gonna stick with this for a while.

2-board press of 225+chains
5,4,4,4

Notes: Looks like I still need to tone the weight down a touch here.  More pausing and less heaving this time.

Trap bar raises
10,10,10,8

Notes: Delts were fried so bad from this one.  This has become one of my favorite exercises for my shoulders.

Pull-ups
13,7,5,5,3

Notes: Hit 30 within 4 sets, very nice.  Gonna try to get 40 in as few sets as possible now.

Band pull aparts w/light band supersetted with close grip EZ bar curl of 65
20/10,20/8

Notes: Moved my grip in closer on the band pull aparts to increase tension.  Gonna try 2 sets of curls at the end to get blood flowing for recovery, and possibly add some more size to my pathetic arms.

 

Shoulders are getting bigger and tighter.  Much less clicking and pain.

Training Log: Entry 627

DE lower

Speed box squats of 195+light bands
10x2

Notes: Finally tried fast negatives, and was amazed with the results.  It totally got my speed fired up on the squat, something I've been missing on my DE work.  It's not perfect for form practice, but that's not the intention of this movement.  This really brought a whole new light to my DE work.

Box squats of 275+chains
6,6,6,5

Notes: Had enough in me for that final six, but felt my form falling apart, and didn't want to risk it.  This completely fried my hips, and once I was done, I discovered my lower back had an insane pump to it.  Really loving this movement.

Band pull throughs w/light
3x10

Notes: After the box squats, had nothign in me, so kept the PC work light.  3 sets is still enough to fry me.  I'll increase volume as necessary.

Saxon side bends w/15lb DBs supersetted with neck harness work.
3x6

Notes: Same approach with the PC work.  When I need more volume, I'll get it.

Training Log: Entry 626

ME upper

Wide grip pause bench (all weight w/chains)
Barx3
135x3
185x2
225x1
275x1
285x1
295x1 (PR by default)
275x1

Notes: I figure since my shoulder is the weak link, I'm gonna start widening my grip in some of my training to get it stronger and better able to contribute.  Amazingly, this really got my leg drive going, which I can never get enough of.  Made sure to get a good pause in, and even said "press" on my last set to make sure I had it.

Strict press of 135
4x6

Notes: This was pretty easy.  Toying on adding weight or more reps next time around.

Band pulldowns w/2lights
25,17,15,14

Notes: Totaly fried my triceps.  Love how easy this is on my elbow.

Band nuetral grip horizontal rows w/ 1light per hand
2x15, 2x12

Notes: I didn't think I'd like this at first, but I really got some decent lat activation.  Focused on pulling with my elbows instead of my hands.  Actually toyed around with looping the bands around the outside of my elbow and using that to complete the row, to completely eliminate the hand issue, with decent results.  Might need to look into that further.

EZ bar curls w/65
15,10,8,8

Notes: A little cheating, but I just need the volume at this point.  Arms are so tiny, and biceps so weak.

Trap bar shrugs of 135
1x20

Notes: Getting some straps soon, so that I can do some real shrugs, but just wanted to burn out on my last movement.  My grip was the first to go, traps were fine.  Lots of popping in my neck, should find out what the hell is going on there.

Training Log: Entry 625

ME lower

Deadlifts (alternating Sumo and conventional)
135x3
225x3
315x2
405 3x1

Notes: Just used this as a form practice at this point.  Felt pulling in my lower back that seemed like it could be bad if I tried to break anything heavy off the floor.  Think I'm going to hold off on pulling heavy from the floor for a while, and just subin trap bar lifts, reverse band deads, and rack/mat pulls for the time being.  Been babying my lower back too much, and need to bring it back up again.

Trap bar lifts of 315 (assuming the trap bar weighs 45lbs)
4x6

Notes: Focused on keeping my arch.  Video taped my dead attempts, and found I still had too much rounding.  Going to use this to improve leg drive. 

SLDLs of 225
3x10

Notes: Decided the best way to get better at breaking off the floor was to do it a lot.  Went beltless with this to focus on keeping my back tight and developing the muscles.  High reps don't hit my back too bad, so there is less worry of injury.

Band ab pull downs w/2 lights and a mini supersetted with hise shrugs of 225
30/38, 30/19, 20/17

Notes: Can't wait to pick up those average bands.

Training Log: Entry 624

RE bench press of 155+chains
22,8,7

Notes: This confirms my thoughts, my supporting musculature and GPP just plain sucks.  Did my best to pause and ingrain good habits in my lifting.  Whole upper body blew up on me.

Board press
245+chainsx4
235+chainsx4
225+chains 2x4

Notes: With the RE work, gonna hafta tone down my poundages and work around the pre-exhaust principle.  It'll be good for me in the long run.  Was heaving the weight off the boards on the last rep a few times.  Watch for that.

Trap bar raises
10,10,8,8

Notes: My right delt is worthless, and this proved it.  All those dislocations made my anterior delt extremely weak, and it fries out easily on this movement.  Going to give my shoulders lots of work.

Pull-ups at bodyweight
12,5,5,4,4

Notes: Accomplished my goal, without bands no less.  I find the bands remove emphasis from the lats and place more on the lockout, which explains why it exhausts me so much considering my biceps suck.  Don't think I'll shave off a whole other set next workout, but can at least get as many reps in as I can.

Band pull aparts w/light
2x15

Notes: Just some pre-hab.

 

Still figuring out my schedule.