Training Log: Entry 792

RE squat

SSB box squat of 245
15,10

Notes: Focused more on sitting back on this one, but there's still a litle sitting down with later reps. Form deviation is to be expected.

Trap bar lifts of 345
3x5

Notes: Dove too much and lost my footing on one rep. Watch for that.

Front squats of 155
1x20

Notes: Had a real good pace going on these. Don't spend so much time at the top.

Average band pullthroughs
4x10

Notes: Do ab work first. It should help stretch my back out and give my hips a chance to rest.


Considerations: Need to get a chair in the garage so I can sit between sets. Been eating a ton recently. Probably getting a little fat, but that's ok with me.

Training Log: Entry 791

RE upper vertical push

NG DB press of 50
15,9,20

Notes: Hit about 11 on the second set before I hit up the rest pause.  Set the weight down, 3 deep breaths, 2 reps, repeat until 20.  I read somewhere that the deep breaths help bring oxygen into your system.  Prolly psuedo-science, but the time I spend breathing is rest.

DB rows of 150
6,6,5,5

Notes: This was awesome.  Unfortunately, these are the heaviest DBs in my gym.  I might try putting in a request for heavier ones.  I got incredible lat activation.  Left side has issues where my leg gets in the way of the bell, and I need to find the right place to grip so it doesn't tip.

Medium grip bench press of 185
10,8,6,12

Notes: Hit 4 on the last set until I had to rest pause.  Rack, 3-6 breaths, 1 rep, repeat.  I could do this to 20 if I need to, which I just might.  My knee pain is minimal, but setting up on bench still aggravates it, so I'm benching with just shoulder blades tucked.

Lat pulldowns
3x12x160
1x12x140
Burnout from 140

Notes: Feel really strong on these, much like all the other movements.

Tricep pushdown of 80 superset w/curls of 70
14/13, 14/12, 10/10

Notes: Rest periods were jacked up, working in on the cable rack.

Training Log: Entry 790

RE deadlift

Conventional deadlift of 295
2x15

Notes: Need to get a camera to check my form.  When I focus on falling back everything works pretty well.

Squats of 385
3x3

Notes: Still making great progress.  Weight feels like nothing.

SSB lunges of 115
1x20

Notes: Really fried my legs, was wobbling everywhere on the last rep.  I'm doing these uphill in my driveway, but that won't last for long.

Band hamstring work

Notes: I think I have too much hip flexion on this day, and the good mornings just because unbearable.  I'll have to figure something else out.  I ended up doing something like a band ab pullldown put holding the band out in front instead of being inside it, and focusing on keeping my back arched instead of rounding.  Actually had decent results.

Saxon side bends of 15
3x8

 

Considerations: I think I'm going to use my pulling from mats strategy with my heavier weight days.  Made another blender bomb, think these will be a great way to get calories and nutrients.

Training Log: Entry 789

RE upper pull

Pull-ups
11,11,11,11,*4

Notes: I tried kipping on the last set, and realized after years of training strict form, I have no idea how to kip.  I ended up just jumping from the bottom, but it didn't really do much. 

Strict press of 165
3,3,4+2 push press

Notes: Weight flew up easy, but the push presses sucked.  I tried for a 3rd and failed because of timing. I'm really uncoordinated.

V handle cable rows of 140
15,13,12,11

Of 100
15

Notes: Focused on really getting the lats and upperback here.  Got a decent pump.

Bodyweight dips
8,8,8,20

Notes: Hit about 10 on the last set before I started using rest pause.  Dips have got to be the greatest upper body movement for the rest pause.  It's got a built in stretch reflex, and failure just means dropping.  Got a big pump in my chest and triceps.

Face pulls of 30 superset with cable curls of 50
20/15, 20/15, 20/10

Considerations: I'm feeling incredibly strong on these high volume days.  I think both having a low volume week before hand and having 2 different training weeks plays a role in my recovery.  I'm definitely not bogging down.

Made a blender bomb half full of milk, 4 heaping table spoons of yogurt, over 1 cup of blue berries, and 2 scoops of whey for post workout.   I need more calories.

Training Log: Entry 788

RE upper squat

SSB box squats of 245
10,10,6

Notes: I saw the squats going the way of my previous RE experiment, with an inability to recover both after the movement and after the workout, so I switched out to the SSB off a box.  Still a great strain, but easier to recover from.  Need to focus on hip initation rather than knee when the set starts getting hard.  Really fried out my quads.

Trap bar lifts of 315 off of 2 risers
5,5,15

Notes: Definitely have more in me.  Hitting 15 reps showed me how useful the trap bar may be if the conventional deadlift becomes too difficult to use for RE work.  First rep of every set flew up, and I felt like I didn't have the right weight.  Dive bombing helped.

Front squats of 155
1x15

Notes: May switch to a widowmaker set of squats sometime, still experimenting.

Averange band pulldowns
1x120

Training Log: Entry 787

RE upper push

DB press of 90
15,8,15*

Notes: Hit 10 in the last set, set down for 3, set down for another 2.  Maybe 15 seconds between pick-ups.  I'm amazed at how strong I felt on the last set before I even put the weights down.  Normally 1 more rep is a struggle, and this time I had 3 in me, and the previous sets went up easy.  My mini-cycles between horizontal and vertical might have an effect here, something from Pavel's 3-5.  One day I need to sit down and hammer down all the different theories and concepts I have built into this program.

NG pull-ups w/25lbs
4x5

Bradford press of 95
8,8,7,4

Notes: Once again, the number represents from and back.  I might need to can this, just because my right shoulder tends to but me on the rows after I do these.

Low pulley rows of 140
15,11,12,10

Of 100
15

Notes: Form was getting pretty bad towards the end.  Cable rows don't quite have the potential for rest pause like DB rows do, having to reset the form every time.

Cable pushdown of 72.5 superset w/cable curls of 50
15/15, 15/13, 10/10

 

Considerations: I've doubled my fish oil intake starting this week.  I was going to experiment with PWO nutrition, but my training is happening before dinner, so that's what I eat.  I need to start drinking more water at work and eating less junk.  Kinked something bad in my neck on the pull-ups, and tore my right lat and jacked up my serratus moving stuff around the house.  I'm a mess.

Training Log: Entry 786

RE lower deadlift

Conventional deadlift of 295
2x10

Notes: Small weight increases next time.  I need to take the Stuart McRobert approach here.  Form was still decent.  Need more heat in the garage.

Squats of 375
3x3

Notes: First set was painful, after that it was good.  Better warm-up next time.

SSB lunges of 115
1x15

Notes: Kept it easy because my right help was pulling.  Heat issue.

Average band good mornings
3x20

Notes: Punch the hips, don't just extend the back.

Saxon side bends w/15lb DBs
2x10