Training Log: Entry 735

RE upper

Wide grip bench press against mini bands of 185
12,6,5

Notes: Gonna ride this for a 3 week wave or so.  Really blew away my chest.  Had to be touch and go.

2-board press of 235
3x5

Notes: Felt light until the last rep on every set.

Lat pulldowns
180x10
160*x10
160x10
140x10
120x10

Notes: The connective tissues in my arms are what seem to be exhausting here.  May need to look into some sorta supplementation.

Miniband lateral raises
4x15

DBPCs of 25
2x10

EZ bar curl drop sets, 7 reps
100,70,50

Neck harness

Training Log: Entry 734

RE lower

Squats of 315
15,7,7

Notes: Man, this killed me today.  I was dry heaving after laying on my back in the squat rack for 5+ minutes.  I think the intensity may be a little too high.  Dunno if I'm gonna stick with this, or maybe switch to some trap bar lifts for a little break.

45 degree hyperextensions w/average band
10,9,7

Hise shrugs of 315
20,12

Training Log: Entry 733

ME upper

Weighted dips
BWx3
25x3
45x3
65x2
90x1
135x6 (New PR)
135x4
135x3

Notes: Rested 5 seconds between reps 4-5 and 5-6 on the dips, and some weight swinging, but got a great strain in.  I'm an idiot for doing this when I still had tendonitis, but my plan to do some pin presses was interrupted by some Cultfitter using up every rack in the gym.

Wide grip incline press of 225
5,3,3,3

Notes: Dips took a lot out of me, so I did more sets to get my volume in.

Low pulley v-handle row
3x10 of 160
1x10 of 140*
1x10 of 140

Notes: Gotta swap this out, I'm not getting anthing out of it.

Training Log: Entry 732

2 updates. I haven't felt like updating recently, which I think is part of my overtraining.

RE upper

DB press w/95
19,6,5

2-board press of 225
3x5

Miniband lateral raises
2x15, 2x13

Lat pulldowns
2x10x160*
160x10
140x10
120x10

DBPCs of 20
2x15

EZ bar curls drop sets
100,80,50




ME upper

Squats of 315
2x10

Rack pulls of 315
7,3,3

45 degree hyperextensions w/average band
10,8,6

Saxon side bends w/30
4,3


I have some theories I came up with on what's going on.

Cause of overtraining:
Hitting a weight PR on two movements within the same week
Increased conditioning
Decreased food intake
Irregular sleep schedule



Potential solutions:
Deload
Decreased training frequency
Increased food intake
Regular sleep



Preventative measures:
Only 1 weight PR per week at most





Training Notes:
Frequent singles are unnecessary for progress. 3-5x3-5 generates great progress and volume with low frequency for failure.

Training Log: Entry 731

RE lower

Squats of 315
15,7,5

Notes: I'm overtrained.  The weight felt like a million pounds, and my cardio died.  I think the sunburn might've sapped some energy out, and I haven't been getting lunch at work, so I'm losing weight.  I'm trying to eat anything not nailed down.  Might need to deload.

Ab wheel
3x11

Notes: Tendonitis in my elbows kicked in here.  Maybe I should get some fish oil.

Training Log: Entry 730

Conditioning

4 down and backs with the van (4 hands high, 4 hands low) for the longer course.  I was dying on the last of the 4.  Got a good sweat going, and killed my cardio.

Training Log: Entry 729

Got 2 updates here

ME lower

Box squats
Barx10
135x3
185x3
225x1
275x1
315x1
365x1
405x1
465x1 (New PR)
465x1

Notes: Came into this beat up. Left knee ached a little. I'm having a ton of difficulty unracking the weight, which I attribute to a lack of torso strength. I've been slacking on my ab work, and it's starting to show. I actually tweaked my back unracking the bar for the second set of 465, which is why I cut the workout short. That being said, it's a PR, and 3 days later, I'm feeling fine, so I should be able to keep going strong.

45 degree hyperextensions
1x26

Notes: Just did this to get some blood flowing to the area and stretch out.

 

 

ME upper

Weighted dips
Bodyweightx5
25x3
45x3
65x2
95x1
135x1
160x1 (5lb PR)
170x1 (15lb PR)
135x1

Note: Massive f-in' PR here. I felt like I had even more in me, but the tedonitis in my elbow said to call it a day. I actually got stapled with the 135 after everything else. This is nuts. Really, I feel incredibly strong now. I'm healing from my injuries faster, and throwing up huge weights with no signs of slowing down. Think I'm starting to hit a good stride.

Incline bench of 225
5,4,4

Notes: Planned on doing flat bench here as an experiment, but after hitting the PR, I didn't wanna touch anything heavy, so I stuck with incline for another day. Felt strong with good form.

Rope pushdowns
13,11,11,8

Low pulley rows
3x10x160
2x10x140

Notes: Right around the time I was thinking of throwing these out, I had the best session of my life. Got great lat activation. Need to try to figure out what I was doing different. I think it was a mental image of pulling my middle back together for every rep.

Kelso shrugs of 70
2x14

Notes: Might increase the weight, or just get rid of these.