Training Log: Entry 814

Got 2 entries today

RE Squat

SSB box squat of 295
10,10,5

Notes: Used the new box my wife got me.  It's not as soft as the rubber tiles I was using, which means I have a more solid base to rise from.  I'm coming up on the toes of my right foot on my way up towards later reps, need to focus more on hip extension than leg extension. 

Trap bar lifts of 425
3x3

Notes: This is starting to get pretty intense for me, but I'm managing.  It helps to sit back and up with these, rather than trying for just up.

Front squats of 195
1x15

Notes: I can hold out for about 12 reps on the olympic grip.

Band hamstring work w/average
3x60

RE upper pull

DB rows of 140
15,10,8,6

Notes: I think I may cut the weight down and do 30 reps on the first set, to avoid using my strength training DB as my RE DB.

Weighted dips w/115
3x3

Pull-ups
11,7+4,7+4,6+5

Notes: Found a straight bar in my gym.  Used a miniband where necessary.

Seated shoulder press of 105
8,8,6

Pulldowns and facepulls

Training Log: Entry 813

RE upper push

NG seated DB press of 65
15,8,4

Notes: I'm getting back on the creatine.  My recovery is crap, but my strength is improving.

DB row of 150
4x8

Flat bench of 210
8,7,6

Notes: Again, recovery issues.  However, my form was spot on, including tension.  I'm having slight pain in my left elbow, but my knee feels completely recovered.  I can set-up my arch decently without pain now.

Vertical lat work

Notes: The pulldowns aren't working for me, so I experimenting with some orther stuff.  I settled on the cable pulldowns, which require me pulling down and out rather than just down.  My vertical work capacity sucks, I might cut the weight way down on these and go into 15 reps.

Cable curls and neck harness.

Training Log: Entry 812

RE deadlift

Conventional deadlift of 355
2x10

Notes: My form was retarded on the first set, but I managed to fix it.  Let the bar drift forward just a bit on the first part so I can rock back on my heels.  My leg drive wasn't engaging much, part of it I blame on my long levers. I'm losing size around my midsection, really have to crank my belt.  Wife says I'm looking bigger, so I have no idea what the hell is going on.

Squats of 415
3x3

Notes: Trying to focus on dipping down the extra distance.  Got a new camera, so I can see how my depth is.  My form isn't really where I want it to be, I'm not sitting back enough on the way up. I don't know if I should keep increasing weight or try for more volume.  Part of the issue is a weak core, which I might need to fix by doing heavy partials here instead of full squats.

SSB split squats of 155
1x10

Band good morning series

Notes: I was in the middle of my second set when I got a call letting me know that I had to work New Years because someone couldn't do their job.  I got too angry to finish my workout.  Amatuer, but it's how I operate.  Still got some decent work in.

Training Log: Entry 811

RE upper pull

Chins
18,10,10,10

Notes: Switched grip, wasn't progressing much with pull-ups.  This engaged my abs more.  Joints are getting beat up, need to resume fish oil.

Strict press of 195
3x3

Notes: Last rep was a push press.  The grip switch on my pulling engaged my forearms more, making them inflate and harder to work with.  Focused on keeping elbows high.

V-handle cable rows of 180
4x10

Notes: Tweaked my back on the 3rd set.  Feels like it'll take it's normal 3 days to heal.  May need to reduce the weight and up the reps for the sake of safety.

Weighted dips w/45lbs
3x8

Did some conditioning the next day.  45 minutes of alternating rounds between boxing and skipping rope.  Took a little while to get back into the swing of things, but towards the end I was flowing again.  I'm sure my technique sucks, but I'm just in it to workout now.

Training Log: Entry 810

RE lower squat

SSB box squat of 295
2x10

Notes: Upped the weight a little prematurely, but my training has been a little out of whack.  Focused on extending using my hips rather than my knees.  I'm struggling about 3-4 inches off of the box and doing some decent GMing towards the later sets.  I don't care too much about that, considering I'm doing this for work capacity and mass, and beltless. 

Elevated trap bar lifts of 405
3x3

Front squats of 185
1x17

Notes: Between the Taco Bell before training and the sub zero training temperatures, I wasn't feeling too hot at the end, so I cut it a little short.  Form was real spot on.

Band hamstring work w/average bands
3x50