Training Log: Entry 714

RE upper

DB press of 85
20,7,5

Notes: Strength keeps going up here.  Just gonna let the first set be what matters at this point, and if I hit 20, just move up.

Dips w/80
4,3,3

Notes: Minor issues with weight swinging, but it happens when you start stacking so many plates.  I'd use a DB if I didn't have to haul them all over the place.

Double miniband flyes
4x15

Notes: Meh, don't really care about these. 

Lat pulldowns
3x10 of 160
2x10 of 140

Notes: Going to try to get more volume into my back training, as my back locking up on the pin presses showed me I could stand a little more training.  Using the straps to pull with my elbows.  Some rest pausing as needed.

Kelso shrugs of 70
15,12

Notes: Still working out form here.  Helps to really hike myself up on the bench, grab the DBs at the extreme end furthest away from me, and flex the elbows a little.

Training Log: Entry 713

RE lower

Squats of 285
15,9,9

Notes: Really killed myself on that last set.  Lowerback pump was nuts.  Did my best to keep spreading my knees as I pushed out.

45 degree hyperextensions
3x12

Hise shrugs of 285
20,17

Ab rollouts from knees
3x9

Training Log: Entry 712

ME upper

Pin Press off of chest
Barx10
95x5
135x3
185x3
225x3
275x4
275x3
275x2

Notes: Performed the pin presses straight off the chest from my arch.  I actually had to cut my arch back down a little bit to squeeze under the bar.  This really trained my power off of chest moreso than my lockout, and generated an insane degree of strain.  Upperback really tightened up on me on the 4th rep of the first set, something to watch for on heavier lifts.  Think this might really be of use.  However, it's time for a deload.  I'm dead.

Incline press of 155
10,10,7

Cable pulldowns of entire stack
4x8

Low pulley rows of 140
10,10,8,6

EZ bar curls of 80 w/band pull aparts
8/15, 6/10

Notes: I'm fried, and burned out.  Deload needs to come, and maybe some routine restructuring.

Training Log: Entry 711

ME lower

Box squats
Barx5
135x5
225x3
275x3
315x1
365x1
405x1
455x1
455x1
405x3

Notes:  Definitely time to deload though.  I'm fried.

Front squats of 225
3x4

Notes: Almost tore a bicep when the weight rolled down.  Watch out for that.

Good mornings of 245
6,5,4

Saxon Side bends w/30lb DBs
2x3

Notes: Was really too fried for any intense ab work.

Training Log: Entry 710

RE upper

DB press of 80
20,8,5

Notes: Figured while I'm still progressing on this movement, I might as well ride it out.  Really, at this point what I'm doing isn't so much a Westside Barbell template, but my own abomination of a routine with some influences from Westside and other sources.

Dips of 70
4,3,4

Notes: Think this might really be contributing to some good gains in my upperbody training.

Double miniband flyes
10,15,12,12

Lat pulldowns w/straps
3x10@160
1x10@140

Notes: Straps made it so that I pulled with the elbows instead of my hands.  Really blew away my lats here.  Maybe when I build the home gym, I'll look into getting a pulldown tower.

Kelso shrugs w/70lb DBs
2x12

Notes: Think the lighter weight helped me get the hang of things.  Pull with the middle back, rather than upper traps.

Training Log: Entry 709

RE lower

Squats of 285
15,7,7

Notes: Cold out today, depth might not have been right where I needed on the first set, but went plenty deep after that.  Might've had some more in me, but thanks to a wonderful pre-training meal of a double bacon cheeseburger, fries and mozerella sticks, I was trying to hold down my chow.

45 degree hyperextensions
3x11

Notes: Same as last time.  Focus on squeezing glutes, not just hyperextending lowerback.

Ab wheel from knees
3x8

Notes: Took it light, first time doing these in a while.

Training Log: Entry 708

ME upper

Weighted dips
Bodyweight x 4
25x3
45x3
65x2
90x1
135x4 (New PR)
135x2
135x3

http://www.youtube.com/watch?v=FwyUT_4WO1A

Notes: Got challenged to see how many 135lb dips I could do, so let the form go a little for the sake of the strain.  Managed to pick that triple up in the 3rd set as well, didn't see that coming.  Great day for PRs.  The challenge really motivated me.

Incline press of 155
10,9,6

Notes: Since I strained so much on the ME today, kept this one light.

Tricep pushdowns of 80
10,8,8,8

Low pulley rows of 140
4x8

Notes: Broke out the straps to get more of a pull with my lats.  Focused on good form, back arched, shoulders pinched, pulling with the lats.  Gonna keep things light and up the volume here.

EZ bar curls of 80
1x6

Notes: Biceps were done, and I really don't care about them.