Training Log 9/29/09-10/5/09

After a long deload, back to work!

9/29/09
A1) BB Standing Military Press
115: 5
135: 5
155: 14 (150x15 last month)

B1) Bent Over DB Row

Changed the structure on this.. instead of doing sets of 10 I worked up to a 5 RM then followed it up shortly with the set of kroc rows.

60: 1x5
70: 1x5
80: 1x5
85: 1x5
90: 1x5
95: 1x5
100: 1x5
105: 1x5 (rep max, grip was not strong enough)
75: 1x26

I think this will work pretty well. I usually range from fine to very tired during this workout, and this structure will give me more flexibility to take it easy or push it hard on days I'm feeling not to great or days I am feeling "on". I'd rate my feeling this day average and I put on a couple extra reps on my set of kroc rows and handled more weight on the bent over row (last time used 90s for a few sets of 10) than I have before.

C1) DB Neutral Grip Press:
45x2: 4x12

D1) Face Pull
50: 3x16

D2) Cable Tricep Pushdown
87.5: 3x11

9/30/09

A1) Front Squat
145: 5
165: 5
185: 15 (165x15 last month)

B1) Bulgarian Squat
35x2: 4X8

C1) Standing Ab Pulldown w/ rope
70: 3x15

C2) 1-leg Leg Press
90: 1x10, 2x8

Added in the 1 leg leg press to try to build some strength in the bottom position of my squat. I am not a fan of heavy leg presses due to the way they load the spine, but as my hip mobility increases, I need some extra work to build strength and neural comfort at the end ranges of motion without completely trashing my legs. I was still sore for a week after this workout.

10/2/09

A1) Incline BB Bench Press
185: 5
215: 5
245: 12 (240x13 last month)

B1) Flat BB Bench Press
185: 8
205: 8
225: 8
245: 8

I am switching my incline press out for a flat bench press on next month's training cycle, so I am starting to warm up to the movement again here.

B2) Twitch Pull-Ups (top and mid-way)
BW: 5x5 in both positions

B3) Pull-Up (full ROM)
BW: 5x6

C1) DB Preacher Curls
35: 1x5
40s: 1x5
45s: 1x3, 1x5

D1) Scapular Retractions
60: 4x20

D2) External Rotation
10: 2x12, 1x10


10/4/09

A1) Trap Bar Deadlift
215: 5
245: 5
280: 27 (255x30 last month)

B1) Rack Pull on setting "3" (lowest) and standing on 1" of padding (pulling 3-4" from the ground
135: 6
175: 8
215: 8
245: 8
255: 6 (grip getting tired, double overhand)

C1) Step-Ups
30x2: 4x9

C2) Standing Ab Pulldown w/ rope
70: 4x15


And that's it for this training week. The leg workouts were great but the progress for my upper body movements are starting to slow a little bit. I did not get as many calories in as I would have liked to over the past few weeks (I rotated oatmeal out of my diet for those 2 weeks and I get a lot of calories from it normally).  I also think I need to bump my calorie intake overall. Since I've started this log I've put on about 25 lbs (went from 170-195), so it is most likely time to bump it up another 250 calories/day to keep the weight(s) (har har) moving up.

Training Log 9/19/09-9/28/09

Extra long deload week (5 workouts) again - moving my schedule a bit to match with my workout partner's schedule. Nothing too exciting, just a lot of mobility work and light weights. Last week was my first week using challenging weights for legs in awhile, so I want to make sure I give myself plenty of time to recover.

9/20/09

I did an inconsequential arms workout by feel. Did not write it down - just worked up to a heavy weight for a few exercises. Did a lot of recovery work, z-health, stretching, and EQIs.

9/23/09

Covered both Military Press and Front Squat in this deload workout.

A1) Front Squat
80: 5
95: 5
115: 5

B1) Bent Over DB Row
70: 3x10

B2) DB Neutral Grip Standing Press
35x2: 3x10

C1) Bulgarian Squat
BW: 3x10

D1) Face Pulls
50: 3x10

Finished with some EQIs, stretching, and dynamic joint mobility.

9/25/09

A1) BB Incline Press
115: 5
140: 5
170: 5

B1) Flat BB Bench Press
135: 3x10

C1) Pull-Ups
BW: 4x5

9/27/09

A1) Trap Bar Deadlift
155: 2x5
180: 1x5

..and that was about it for the weights. I spent about 45 minutes between two long bulgarian squat EQIs, a push-up eqi, plenty of z-health, and some PNF stretching.

Training Log 9/12/09-9/18/09

I have not posted in awhile, but I have been keeping my log:

9/13/09

A1) Trap Bar Deadlift
225: 5
255: 3
285: 22 (250x27 last month)

B1) Rack Pull - setting "4", standing on 2" of mats (to make the pin lower without lowering the rack setting

165: 1x10
205: 1x10
235: 2x8

C1) Step-Ups
25x2: 4x9

C2) Hanging Leg Raise
BW: 4x17

9/15/09

A1) Standing BB Military Press
125:5
150:3
165: 10 (155x10 last month)

B1) DB Bent-over Row
90s: 4x10

B2) DB Neutral Grip Standing Press
45x2: 4x11

C1) Face Pulls
50: 3x16

C2) Cable Tricep Pushdown
87.5: 3x10

C3) BB Curl
65: 3x12

D1) Cable External Rotation, arm flexed 80 degrees
10: 3x8

9/16/09

A1) Front Squat

145: 5
165: 5
185: 14 (165x18 last month)

B1) Bulgarian Squat
30x2: 3x10

C1) Standing Ab Pulldown w/ rope
57.5: 4x10

9/18/09

A1) BB Incline Bench Press
215: 5
240: 3
270: 7 (260x7 last month) - I only meant to do 265 here, miscalculated.. but a good set nontheless

B1) Close-grip BB Bench Press
195: 10
205: 10
210: 2x10, 1x8

B2) Twitch (near top and midway) Pull-Ups
BW: 5 reps each x 5 sets

B3) Pull-Ups, full ROM
BW: 5x5

C1) Twitch Preacher Curls
35: 2x5
40s: 2x4

C2) DB Preacher Curl
35s: 2x8
40s: 2x6

D1) Scapular Retractions
50: 4x25

D2) External Rotation, arm flexed to 80 degrees
10: 4x10


Not too much to say. Pretty solid training week all around, hit PRs on pretty much everything.