training 11/29

DELOAD WEEK! My body is ready for it big time. Also adding in some more GPP starting this week.

OH
50%

1-arm Db
50%

Incline
50%

Front Raises

Fat Bar Curls

Jump Rope
30 sec on, 45 sec off for 6 sets

training 11/22

Oh
sets at 265

Log against mini bands (adds ~70 at the top)
sets at 160

1-arm Db
sets at 80 lbs

Called it a day. Having some stomach issues. My GPP seems to be lacking and I need to take steps to correct it.

training 11/19

Deads
working sets at 520 (12 singles, completed in 15 minutes)

Deads against Silver Short Bands (adds ~250 lbs of tension at the top)
260/285/320X1 at each weight

Isometric holds for 6 secs 4" from lockout
315X1X6

BB Shrugs
545X12X3

Pull-ups

Hip Thrusts
240X6X3

Strained my bicep a little during the deads. So cut out the chins in this workout.

training 11/18

CG 2 Board Bench
sets at 305

Triceps Ladder (CG Bench to chest/1 board/2 board/3 board/4 board)
each set at 135 (10 reps to each height per set)

Band Triceps Extensions

Abs

training 11/17

Squats
sets up to 482

Pause Squats
sets at 392

GHR

Stones

training 11/15

Warmed up and didn't feel right. First set of OH was at 265, did three reps then shut it down. Did some light upper body stuff and then called it a day. Didn't feel right at all. I haven't had a day where my shoulders weren't right in a while.....I hate it. But what can you do. A 500 lbs 5X5 squat is just what the docter ordered so I'll get that done Tuesday and all will be right in the world again.

training 11/13

Deads
sets at 500 (15 singles, done in 17 minutes)

Deads against silver short bands
up to 335, back was very fatigued after the singles, good for 450+the bands here

ISometric pulls against the catches in power rack, held 4" from lockout for a count of 6
sets at 315

Shrugs
sets at 525

Pull-ups

Hip thrusts

Chin-ups

Landmines


I will no longer miss deadlifts at the top. This has been a weakness for FAR too long. I am taking steps to make it a none issue. When I lift the bar past my knees it needs to be locked out no questions asked.

700 is going down....

training 11/11

CG Bench
sets at 300

OH 1-arm Db Extensions

JM Presses

Abs

training 11/9

Squats
sets at 472

Pause Squats
sets at 432

GHR

Stones

Tough night...My body is not conditioned for heavy rep work right now. supposed to be 5X5 on the squats, and it wasn't a hard lift, through 2 sets. Then my body just said WTF, and I had to lower the rest of my w/o weights. Frustrating....it's tough sometimes to put in a 12 hour day, maybe have to miss a meal like yesterday. But still have to power through a hard w/o. But thats why everybody doesn't do it!

training 11/8

First day of new training cycle. Cycling back through an accumulation phase so the volume change is a reall shock compared to the last month of training.

OH
sets at 255 (I'm not supposed to talk about set/reps, but this may be the heaviest 5X5 I've done OH, I'll be interested to see where I can go with the 5X5 on this lift)

Speed Log Press against Mini Bands
sets at 160 +mini bands

1-arm DB Military
sets at 80 lbs (week here, not a good DB strict presser off the shoulders at all, this should really help with the heavy circus db's)

Close Grip Incline BB
sets at 240

BB Front Raises
sets at 95

Crucifix hold
15's ( this is a bad move for me, my shoulder I've had repaired has some screws in it, they limit how I can hold the DB and the only comfortable place is in a non-advantages position. Hoping to get over the weakness here a little)

BB Curls

Maxouts

Maxed out this week. Ended up being a bad week for maxing out. Long days at work, and couldn't spread the maxing out over multiple days.

I did hit 340 on the OH, which meets my goal for the year.
602 in the squat which meets my goal for the year.

But I didn't hit what I can in the deadlift. I need to reevaluate my ramp up for maxing out and go again before the end of the year. My yearly goal is 675, and I CAN do that weight this year. I just need to be smart about getting there.

I missed 650 tonight on the dead at lockout, which is frustrating. Hit a VERY easy 635 on this cycle, so I know 650 is no big deal. Just gotta get right!

I'll hit the dead yet this year, and match the OH, but on a log.