Training Log: Entry 795

RE upper push

DB bench of 100
15,8,6

Notes: It looks like my volume experiment is working towards strength increases.  I only dropped 1 rep from the added weight of 20lbs, whereas before I'd lose about 3-5 reps total from a 10lb increase.

NG pull-ups w/35lbs
3x5

Arnold press of 40
15
DB press of 40+minibands
10,8

Notes: Arnold presses did jack for me, just fried out my forearms.  I might just stick with seated BB presses at this point.  I don't know how much variety I can really throw at overhead pressing for volume.

V-handle rows of 160
4x10

Notes: Just realized I was supposed to use the straight bar, but it's practically the same movement anyway.  Had great lat activation, just focused on moving the weight via flexing the muscles.

Curls and pushdowns

Considerations: I think my current programming is gonna work.  The 2 weeks of high volume tapered off at just the right time, and even though the weight is going up, the reduced reps and sets feel like a break for me.

Training Log: Entry 794

RE deadlift

Deadlift of 315
2x10

Notes: Focused on flexing the triceps and bringing my hands in to shorten distance.  Thinking of the deadlift as two different pulls is helping.  First pull to ths top of shins, second pull is arching the hips.

Squats of 395
3x3

Notes: Remember to get that final "dip" at the end of each squat, both for the stretch reflex and depth.

SSB lunges of 135
1x12

Notes: I've been doing these up an incline on my driveway, but that'll prolly end once it snows.

Band hamstring work w/light
1x100

Notes: I need to find some sort of non-hip flexion hamstring work I can do at home.  My hips are getting beat up.

Saxon side bends of 15
15, 12

Training Log: Entry 793

RE upper pull

DB rows of 130
15,10,8,15

Notes: Hit the 6 rep and then took 3 deep breaths for every 2 reps up to 15.  Went bowling the other night and jammed my finger, so it impacted my grip a little.

Weighted dips w/90lbs
3,3,10

Notes: Don't drop down too fast.  It torques the shoulder.  Hit 7 reps before needing to reset, then went for 3 singles.

Band assisted chins w/mini
4x11

w/average
1x10

Notes: Not much I can do here for rest pause.  I need to get a new mini-band, one of my current ones has a tear in it.

Seated barbell press of 95
8,8,8,18

Notes: Hit 6 reps, then 3 deep breaths for every 2 after that.  This method is working great for all my pushing work, and I'm finally getting some volume in on my shoulders.

Face pulls and cable curls

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.