Training Log - Entry 316

ME Upper

Press: 45 x 10, 65 x 5, 115 x 3, 135 x 1, 155 x 1, 175 x 1, 195 x 2 x 0, 185 x 2 x 0

Axle Push Press: 165 x 5 x 4 SS BB Row: 135 x 3 x 9

Seated Pin Press: 135 x 5, 5, 5, 5, 6

 

Giant Set:

- Single Arm KB Press: 25 x 3 x 19

- Decline Sit-Ups: +10 x 3 x 18

- Lat Raises: 10 x 3 x 15

 

BW: 194.6 

 

Notes: Okay day. Annoyed at pressing, but I know it's there on a good day. Rolling on 

Training Log - Entry 315

ME Lower

Front Squat: 65 x 5, 155 x 5, 205 x 5, 225 x 5, 245 x 5, 265 x 5, 285 x 2, 295 x 1

RDL: 280 x 5 x 4

DOH Hold: 280 x 12s, 245 x 25s

Zercher Squats: 160 x 4 x 5, 160 x 15

Giant Set:

- Lunges: 65 x 3 x 9

- Chins: BW x 3 x 6

- Leg Raises: BW x 3 x 7

BW: 196

Notes: Good day today. Original thought was to try and hit 285 x 5, but didn't have the juice when I got up there. Worked up for one more set to make lemonade out of lemons. I think I significantly undershot the RPE on zerchers, but it could be worse. Now I know there's plenty of room to progress them forward.

Training Log - Entry 314

DE Upper

Press: 75 + EFS Mini x 12 x 2

CG Incline Press: 135 x 5 x 5

Superset #1:

- Single-Arm DB Press: 35 x 3 x 10

- Seal Row: 125 x 10, 115 x 2 x 10

Superset #2:

- Russian Twist: 25 x 3 x 12

- Triceps Pushdown: EFSG x 3 x 12

BW: 195.6

Notes: Good day today. Overshot seal rows a tad on the first set, the rest went good. Banded press feels really weird, but not necessarily bad. The ratio of band weight on this one is higher so that might be it.

Training Log - Entry 313

Conditioning: 15 rounds EMOM - 135 Power Clean, 3 x 135 Front Squat, 5 Band Pullaparts

 

BW: 196.2

Training Log - Entry 312

DE Lower

Box Squat: 155 + EFS Light Band x 10 x 2

Axle Deadlift: 165 + EFS Light Band x 8 x 2

Sandbag over 52": 160 x 5 x 1

Yoke: 346 x 5 x 60'

 

Giant Set:

- Lat Pulldown: EFS Light x 3 x 12

- Bulgarian Split Squat: 35 x 3 x 12

- Planks: +25 x 60, 45, 30

 

BW: 196.8

 

Notes: This was a lot more than I was expecting. It's definitely manageable, but boy is it tough. Banded deadlifts are awesome also. Yoke was good, it sucks having to do a set in 15' segments but I imagine it'll just make me really good at the pick

Training Log - Entry 311

ME Upper

Axle Incline Press: 50 x 3, 70 x 3, 90 x 3, 140 x 3, 160 x 3, 180 x 3, 202 x 1

Axle Push Press: 160 x 5 x 5

Seated Pin Press: 135 x 5 x 5

 

SS #1:

- Single-Arm KB Press: 25 x 3 x 8

- BB Row: 135 x 3 x 8

 

SS #2:

- Decline Sit-Ups: +10 x 3 x 15

- Lat Raises: 10 x 5 x 12

BW: 196

Notes: This went okay. I continue to hate seated pin presses. I think it's part my jank setup for it (pressing out of the j-hooks) and part that it's something I need to hammer the crap out of. Everything else went pretty well. I was hoping for 200 x 3, and maybe I had it on another day, but I'll take 202 x 1 for now.

 

Training Log - Entry 310

ME Lower

10.5" Deadlift: 155 x 6, 245 x 3, 315 x 1, 385 x 1, 435 x 1, 455 x 1, 475 x 1

RDL: 275 x 5 x 5

Zercher Squats: 200 x 2, 140 x 5, 160 x 3 x 5

Giant Set:

- Lunges: 65 x 3 x 8

- Pull-Ups: BW x 3 x 5

- Hanging Leg Raises: BW x 3 x 6

BW: 196.0

Notes: First day trying out conjugate. Found a comp in about a month that I wanted to do, that plus how poorly I was recovering on 70s Powerlifter convinced me to cut that program short. At some point I'm going to have to figure out how to properly perform a peak, but oh well. 

 

Good day today. I definitely feel like I strained today. Forgot how rough zerchers are on the core, it's good. Also pull-ups hanging from the top of the yoke are hard on the grip.