Training Log: Entry 540

ME lower day

Below the knee rack pulls from the #2 hole
Barx3
135x3
225x3
315x3
405x1
455x1
525x1
535x1
540x1
545x1

Notes: Didn't really go balls to the wall on this one, first time using this movement.  Have a much harder time pulling this off the rack than I do pulling from the floor.  Focused on maintaining the arch and looking up.

Pull throughs of 175
10,10,8,6

Notes: Got tired of the good mornings, went back to these.  Moved up weight pretty well. 

DB side bends of 106
8,8,8,6

Notes: Hands were fried when I got to this.  A real killer to grip anything.

 

Bought a mini and light jump stretch band.  Gonna see how they do.

Training Log: Entry 539

RE upper day

Bench press of 205
20,7,6

Notes: Was going to do some DE work today, but tested out my speed and didn't find it to be lacking any, so decided to keep going with the RE work. 

Incline DB press of 85lbs
7,7,6

Notes: Wearing a t-shirt and cutting off that final set was for the best.

Lateral raises of 26lbs
2x7,2x6

Notes: These are so stupid, I'm going to stop.  Thinking I'm going to rotate shrugs onto this day and throw in some bungee pull aparts on my ME day to get some extra shoulder work in.  The Incline press should be enough for now.

T/V bar rows of 160
10,10,8,5

Notes: Remember to stack the weight on the very tip of the mat for proper foot placement.  Still fried my lats.  Great movement.

Unilateral DB hammer curls of 46lbs
8,7,6

Notes: Wish I could find a way to work biceps other than curls.  Thinking of trying out a row variation where I pull with my hands instead of my elbows.

 

Hamstring still flares up on occasion.

 

Weighing in at 218lbs during the day.  2lbs away from 220.  Pics soon.

Training Log: Entry 538

DE lowerbody

Speed low box squats of 185
10x2

Notes: Took a 35lb plate off of my stack to get well below parallel.  Dumped the first set, because I lost control on the way down.  Real murder on my hips, gonna be good for my flexibility.

BB split squats of 135
10,9,8

Notes: I hate unilateral work so much.  Gassed and diet.

Below the knee rack pulls from the #2 hole of 405lbs
4x6

Notes: Holy crap, this sucked.  I might be retiring from these just out of fear of destroying my power rack.  Did a good job of keeping my arch.

 

I think I've torn my left glute ham connector.  It really has been killing me.  Might need to take some time off, or get some message or something.

Training Log: Entry 537

ME upper day

Strict press
Barx3
95x3
135x3
155x3
185x1
205x1
225x1 (New PR)
235x1 (New PR)
235x1

http://www.youtube.com/watch?v=8xOyXiR269k

Notes: I get a much better press pulling it off the rack like that rather than using my power rack.  Don't fix it if it ain't broke.

2-board press of 225
4x6

Notes: Time off did me good on this.

Weighted pull-ups w/10lbs
6,6,4,5

Notes: Weight gain always makes these suck.

DB shrugs of 95lbs
10,9,8,8

Notes: Huge 45 plates makes these suck.  Maybe figure out another way.

Kelso's lat shrugs of 155
10,8,8,8

Notes: Did these without a mirror, might have been for the best.

Training Log: Entry 536

ME lower day

Squats
Barx3
135x3
185x3
225x3
275x2
315x1
365x1
405x1
405x1
410x1
410x1 (New PR)

http://youtube.com/watch?v=UdLEChlWNqs

Notes: Going a little high on my first two, questionable on the last.  Weight is not issue, lacking hip flexibility.  Going to do a cycle on a lower box squat to remedy that.

Close stance good mornings of 185
2x8, 2x7

Notes: Little back rounding on last set, watch for that.

DB side bends of 106
2x8, 2x6

Notes: Been working well.

Training Log: Entry 535

RE upper day

Bench press of 205
18, 7, 5

Notes: Think this is the last RE week for me, so upped the weight.  Completely lost arch on first set.

DB incline bench of 86lbs
3x6, 1x3

Notes: Lost stability and bailed on 4th set.  Think I'm going to cut the supplemental work down to 3 sets for now and see what happens.  I've had a history of 3 strong sets and 1 weak set, and I'd rather give it my all on the 3 than conserve to make it through the 4th. 

Lateral raises of 26lbs
7,6,6,6

Notes: Next time I think it's time for some momentum reps.

T/V bar rows of 160
10,8,8,5

Notes: Form used to be real sketch on this, now one of my favorite lat exercises.  Really blasts my lats and I have no concerns on proper rowing form as I do on other exercises.  Gonna ride this one out for a while.

DB hammer curls of 46lbs
8,6,6

Notes: Grab the middle of the DB, not the end, much better.  Use smaller spring collars next time.

Training Log: Entry 534

DE lower day

Speed box squats of 185
10x2

Notes: Speed is at an all time high on these, finally overcame my lack of speed from the bottom on these, might be time to either move the weight up or switch to some RE.

BB split squats of 135
9,9,8

Notes: Foot spacing is still a little sketch on this, but the movement itself is a real killer.

Rack pulls from below the knees in the number 2 hole w/405
6,6,5,5

Notes: Focused on keeping the arch rather than rounding.  Lower back was still fried.