Training Log: Entry 776

ME upper

Box squats x hamstring injury

That tears it.  This is like my 4th poor box squat training.  My hips are killing me, forcing me to transfer the load onto my hamstrings and knees, which in turn is now beating up my knees and pulling my left hamstring.  I hate this movement, and I put off ME lower for days when this is next in my cycle.

Contributing factors:

Definite
-Increase in conditioning over the past 6 weeks
-Lack of calories
-Colder weather

Possible
-Squatting too frequently-Squatting is my supplemental movement for both days

 

Solutions:
-Get some powerlifting assistance gear.  I'm damn near 2.5xBW RAW, if not already there, and I don't know how many folks out there can train at that weight consistently without injury.

-Change my routine.  I usually get about 9 months out of Westside before I start hitting some serious stalls, and when I change the routine I'm able to make progress in some way.  However, I may go a route opposite of strength, and try to put on some much needed mass this time around.  I think I'm about tapped out at 200lbs.

I'm gonna spitball a little and come up with a routine that I might implement in the future, based on a lot of westside principles I'm sure, but without the ME stuff.  I can get stronger as long as the reps or weight progress.

Training Log: Entry 775

ME upper

Pin presses from chest height
Barx3
95x3
135x3
185x1
225x1
285x2
225x10
225x5

Notes: The 285 pissed me off, and I decided to try a different strategy.  The pin press is like a pulling movement, in that I can set the bar down between reps and rest pause without anything happening.  I think I'm gonna just stick with 225 and try to beat PRs on it everytime I lift.

CG Bench Press of 225
5,4,3,3

Notes: Trying my experiment of adding a set per week.

DB rows of 120
15,13,10,8,8

Notes: Not much on lat activation, but I had to use a different bench than normal.

Cable front raises of 12.5+plate
4x10

Notes: Experiment with arm bent vs. straight

Hammer curls of 40
11,7

Training Log: Entry 774

DE lower

Speed box squats of 205 against lights, -1 riser
10x2

Notes: Focused on pressing with the hips rather than the knees and arching hard.

Squats of 385
4,4,3

Notes: Had at least 1 more in the tank on everything, but still taking this slow and easy.  Depth is awesome, and doing a good job of using my glutes.

SSB walking lunges of 165
1x12

Notes: Once I pass my PFT, I'm planning on throwing a high rep conventional deadlift into my other day for 1 set.  I should be able to handle 1 set, and high rep deads will definitely help with weight gain.  Should be good for my form as well.

Light band pull throughs
20,15,17

Average band pulldowns
2x50

Hise shrugs of 385
1x15

Notes: Use a belt next time on the hise shrugs.  Getting it off the safety bars sucks.

Training Log: Entry 773

1.5 mile run

11:56

Notes: Finally broke the 2 minute mark.  First lap was 1:38, and I hit a 7:40ish mile.  Met my goal of a sub 12:12.  I could potentially run a sub 11:36, which would move me up another point bracket, but the 16 Sep deadline is closing in.

First time cracking 12 minutes since my junior year of college I think.  I'd have to really dig through my log to find out.

Training Log: Entry 772

RE upper

DB press of 115
10,5,4

Notes: 1 week of CG and 1 week off has made me forget the form on this a little.  I was trying to "pull the bar apart" on the way down, only to realize there was no bar.  I'll get back into gear soon.

Incline press of 185
4x4

Notes: Going to try just adding sets in 3 week waves rather than attempting to add reps per set.  The volume will increase regardless, and there'd be less chance of failure.  I'll see how it goes.  4 is just psychologicaly easier, and I don't burn out going for it like I do on 5.

Lat pulldowns
160x15
140x15
120x15
100x15
100x15

Notes: Using rest pause as much as needed here.  Grip is all over the place, but all I want is to get my volume up.  I notice that my point of failure is my elbows, as they tire out well before anything else.  Wondering if hammer curls will do anything there.

Tate presses of 35 superset w/kelso shrugs of 50
18/20, 12/12, 12

Notes: The tate presses sneak up on you, and don't cause any sort of elbow pain.  The kelso shrugs are always gonna be awkward, but I think they're gonna aid my upperback rounding on deadlifts.

Took a week off and went to visit my wife's family.  They're pig farmers with a great corn crop, so I ate nothing but fresh meat and veggies for 5 days.  I ran 1.5 miles in the dirt (no time, just to practice).  Came home and was 201.5.  When I left I was more like 205.5.  I'll take it, my PFT is real soon.  I'm thinking from there I'm gonna do a long slow bulk.  I always put weight on too fast, and starting off skinny might help with my momentum.

Training Log: Entry 771

ME lower

Trap bar lifts of 515 off 1 risers
135x5
225x3
315x1
405x1
515x4 (New PR)
515x3
515x2

Notes: I'm going back to my old style of rounding the upperback and not pushing the hips out enough.  I'm hammering my upperback pretty good, but could stand some pulls off mats as a supplemental sometime in the future.

SSB box squats of 245
10,10,5

Notes: Using too much knee flexion as the set goes on.  This combined with running would be a bad combo, so I need to focus on punching the hips and spreading my knees out.

Light band pull throughs
17,15,15

Notes: Keep the legs straight, get the hamstrings in.

Average band pulldowns
2x35

Notes: Forearms are fried, couldn't do more.

 

1.5 mile run
12:15

18 second improvement.  Just 3 seconds shy of my goal.  A few more sessions and I'll be able to hit 12:12 in any condition.

Training Log: Entry 770

ME upper

Strict press
Barx5
95x4
135x2
185x1
195x2
195x2
185x3
135x4

Notes: Haven't hit this in a while for ME.  Great movement.  I had a good deal of back lean, but I don't really care.  It helps to "think" about leg drive even when I don't do it.  I'm able to project the weight forward.

Hit a backoff set.  I used to do these a lot, I might wanna try them out again.

CGBP of 225
5,4,3

Notes: Benches suck, I can't get both shoulder blades on.  Played around with pushing myself away from the bar.  I might try out an experiment where I add a set to the movement on a 3 week wave before increasing the weight.

DB rows of 120
15,12,8,8,6

Cable front raises of 12.5
4x10

Notes: Played around with this.  I just need some more meat on my shoulders, and straight weight kills my elbows.

DBPCs of 20
17,13

 

I broke my everlast neck harness today using just 70lbs.  I'm thinking of writing the company.