Training Log: Entry 683

ME lower

Safety Squat Bar parallel box squats
Bar x a million
115x3
155x3
155+chainsx3 (all weight from this point on is with chains)
205x3
245x1
295x1
335x1
375x0
345x4

Notes: Dumped the 375 from a technical error.  Blew most of my energy on it, and didn't think I'd be hitting a heavy single anymore today.  Loaded up the 345 intending for a triple, hit it, was still angry from the failed 375, and decided to just go for one more.  Put all my anger and agression into it, and cheated some by lifting the handles.  This was a real ME attempt, something I haven't felt in a LONG time.  I shouted loud enough for the entire base to hear, and saw the little metal stars.  From now on, I'm going to go in the 3-5 range on this lift, as the singles just are too hit or miss due to technique. 

Deadlifts off of plates of 365
3x3

Notes: Great technique today.  Focused on setting up my arch first and then pulling myself down to the bar.  Felt no strain whatsoever.  My confidence with deadlifts is increasing a millionfold from this lift, and I feel like I'll be back to my old numbers in plenty of time.

SSB good mornings of 155
10,10,8,6

Notes: Focusing on squeezing the glutes to get more power at the end.  My form is with a rounded back to mimic the position of a bailed squat.

Band side bends w/light
4x10

Notes: After all the heavy lifting, band work was all I had left in me.

Neck harness work of 50lbs.

 

Odin works in mysterious ways.  After the bailed 375, I thought this was gonna be a really crummy ME day, but it turned out to be one of my best so far.

Training Log: Entry 682

RE upper

Bench press of 205
20,7,6

Notes: Weight felt incredibly light today.  Touch and go for every rep.  Think I'm gonna move up 10lbs.

3-board press of 285
3x4

Notes: Noticed my mini band that's holding the board has a tear in it.  Need to order another one sometime.  Otherwise though, felt strong on these, and see no reason to slow down anytime in the near future.  Should hopefully take this up into the 300s and then maybe hit up some dips.

Mini band front raises
4x15

Notes: Done with these for a while.  Maybe back to flyes.

Pull-ups
21,9,10,8,9,8

Notes: Was doing great on these today.  Didn't have to employ as much rest pausing as usual.  Really fried my forearms. 

EZ bar wide grip curls of 75
10,10,8

Notes: My shoulder clicks less with the EZ bar, so I'm canning the DB stuff for a while.

 

My arms are getting huge.  Think RE lower is helping my weight gain in a way similar to 20 rep squats.

Training Log: Entry 681

RE lower

Squats of 225+chains
15,7,15,7

Notes: Fell on my ass on the second set, just lost my balance.  Got mad, threw the weight back up as fast as possible, and hit my third set with no rest.  My quads and lowerback are blown up like balloons, leads me to think they're the weak points.

Ab pull-downs w/average
3x50

Notes: Though this did get tension away from my lower back, once I did band pull throughs, it came back again.  Maybe I'll do 2 sets post squats and another 2 post pull throughs.

Band pull throughs w/light
11,11,10,7

Notes: Back was going nuts at this point.  Focused on arching and pushing through with my hips.

Axed any other supplemental work, including the neck harness.

 

Weighed in at 207 yesterday, naked without any food in me.  Diet is going well.

Training Log: Entry 680

ME upper

Touch and go bench
Barx5
95x3
135x3
185x3
225x1
275x1
315x1
335x1
315x1
315x1*

Notes: Last set was paused.  Decided I'm gonna go pause with chains and touch and go without.  Died at the halfway point of the 335, legs went out and form went to hell.  Ugly rep.  Need to get a rubber mat to put under the bench so I can really drive.  Upper back was cramping  Triceps need more strength.  Thankfully, I got my dip bars today.

Incline bench of 155
15,8,6

Notes: Widened the grip to hit the shoulders and pecs more.

SSB tricep extensions
3x10, 1x8

Notes: Good speed on these.

DB rows of 125
2x8,2x6

Notes: Upped the weight since I dropped the weight on pull-ups.

Face pulls w/average
3x10

Training Log: Entry 679

ME lower

Feet elevated trap bar lifts
135x7
185x3
225x3
275x3
315x1
365x1
405x1
455x1
500x1
515x1
495x1

Notes: All numbers are based on the assumption that the trap bar weighs 45lbs.  Was standing on 25lb plates.  Man I love the strain I can generate with this lift.  Got brave and took the belt out a notch, and will continue to do this for all other deadlifts and possibly squats.  Having the belt out forces me to keep my abs full of air and tight to ensure that the belt is tight around my core.  No problems with grip whatsoever.  Hit a snag above my left hip while lowering the bar.  Remember not to attempt to decelerate.  Slam if necessary.  I can buy a new bar and weights, a new back is hard to come by.

Deadlifts from plates of 355
3x3

Notes: Experimented with different styles.  Hips high and hips low mainly.  Remember to hump the bar once it gets above the knees.

SSB good mornings of 135
15,11,8,6

Notes: Might keep the weight here for a while, or maybe up it more and try for a constant set/rep scheme.  Focused on squeezing the glutes on the way up.

Band side bends w/light
3x10

Notes: Playing around here.  After trying the chops, I've stuck with my original thought that though a twisting oblique movement can be effective, the shearing force it places on the spine isn't worth it for me.  I noticed that during the period of time I was doing the chops my back felt much less stable than it had in a long time, and I was feeling more pain than before.  Possibly a coincidence, but I'm not gonna chance it.

Neck harness work with 50lbs.

 

Diet has been going well.  Lots of greens and fruits.  Wife says I'm looking bigger.  My arms, and specifically my shoulders are looking pretty good in the right light.  I got my dip bar attachment in the mail today, and will hit up some dips soon enough.

Training Log: Entry 678

RE upper

Bench press of 205
18,7,6

Notes: Removing the chains really changed the dynamics of the movement.  Could get a lot more reps in, and fatigued more at the midway point than towards the last 2 inches of lockout.  Think I might run 3 week waves here.

3-board press of 275
3x4

Notes: Felt really strong on these today.  Nice to be holding heavish weight in my hands again.  Had a good pause going.

Mini band raises
15,15,12,12

Notes: Still keeping my shoulders stable.

Pull-ups
20,7,7,8,8,5,5

Notes: First set was incredible, after that I was all out of juice.  Got an insane pump in the lats.

Hammer curls of 35
10,9,8

Notes: Form fell apart.  Ask me how much I care.

Trap bar shrugs of 225
3x10

Notes: Just some light work.  Should prolly get back on the Hise Shrug train.

 

Weighed myself today.  Amazingly at 205.5  My body comp is much better than the last time I was at this weight, and honestly I was expecting myself to be at 190 as a result.  Very pleasant suprise.

Training Log: Entry 677

RE lower

Squats of 225+chains
15,12,8

Notes: Broke out the belt, under the theory that it's best to train the movement exactly how I'll hit it for a heavy PR.  Amazingly, my back got really fried here.  Quads and lowerback were destroyed after it was all said and done, hamstrings didn't take on too much of the impact.  Some rest pausing where needed.  Strict 1 minute rests between sets.  Spent about 5 minutes after the third set just trying not to puke/let the lower back pump die down.

Pull throughs w/light
11,5,11,11

Notes: On second set, lower back kept cramping, and needed more rest.

Band ab pull downs w/average
3x50

Notes: New protocol for this day, ab work will immediately follow the squats.  Futhermore, today will be a frontward movement, and my ME day will be for obliques.  Hitting the pulldowns basically allowed me to stretch out my lower back and let some of the blood out so I could move again.

Straight legged closed stance arched band good mornings w/average
15,10

Notes: Longass name.  Did this to nuke the hamstrings so that they weren't left out.  Stuck my butt out like an RDL, and felt the termor going into it. 

 

I'd have to say the hardest part of the workout was walking up the stairs out of my basement.