Training Log: Entry 1352

Press

5x150

5x175

5x195

15x105

Chins

55

Chin medley

6x21

Incline swiss bar press 155

4x10

1x16

Notes: Really starting to find my groove on these.  

GB curls 3chains+2.5lbs

5x10

DB lateral raise/PC combo 15lbs

3x10

Notes: Switching to straight weight is murdering the shoulders.

Training Log: Entry 1351

Dips

50

Notes: My left serratus has been in pain since my PFT.  This seemed to upset it a bit.

Tabata KB swings

Notes: Pretty sure these were vital to my conditioning and body comp this past year, so definitely going to keep them up.

Training Log: Entry 1350

(4) Mat Pulls 575

1x6

Notes: Think my pft took more out of me than I anticipated.  Knees felt shot, and belt was digging into my hips.  Going to still get to the end of this cycle but re-evaluate as needed.

SSB 240+3 chains

3x10

Fallouts

4x12

Notes: 5 second hold on first 3 sets, 25 second hold on final

GHR +17.5

4x12

T-bar row 135

4x10

Notes: Not a bad movement.  Just focusing on keeping the lats tense.

SSB 240

1x20

Training Log: Entry 1349

Deload

Bench

5x190

5x210

5x225

15x200

NG Chins

54

Mechanical Advantage Drop Set Chins

6x21

DB rows 165

6x12

Superset w/

DB shoulder press 70

5x10

Notes: Never been able to shoulder press much due to my injury, so this was a pretty big victory

GB lying extensions

100

Band pull aparts

100

Training Log: Entry 1348

PFT Results

Waist: 33"

Push ups: 67

Sit Ups: 58

Run: 11:49

Score: 92.4

Probably last 90 for a while, but I'm good for a year.  Ideally, I will do a 1.5 mile run once a month to stay in shape, but that never happens.

Training Log: Entry 1347

(12) CSS Squats 495

1x5

Notes: Stance is getting wide on me, but as long as the weight goes up, I'm happy.

Squats 245+3 chains

3x10

RCSU+30

4x10

Reverse Hyper w/60

4x12

Notes: All done in one big circuit

Squats 245

1x20

Neck harness +45

1x45

KB Swing

45

Training Log: Entry 1346

Deload

Press

5x135

5x145

5x160

15x110

Notes: Strength was fine, but recovery between sets was poor due to gastroenteritis.  Good timing on this being a deload.

V handle chins

54

Mechanical advantage drop set chins (4 variations)

6x20

Swiss bar incline press 150

5x10

GB curls

5x12

Notes: I need to bite the bullet and move to a bar soon. It's difficult to progress on these realistically without chains.  I may thread a plate through the chins in the meantime.

GB lateral raise/PC superset

3x12