Training: Entry 210, 12/8/16

Felt like I hit the band tension just right on OHP. Always liked pressing against bands, glad to have it back in the rotation. Definitely cooked my shoulders a bit for benching though, but that’s expected/intended.

  • A. SOHP: 85 + choked reds x 10 x 3
  • B1. Bench: 180/205/230 x 3/3/8, 180 x 16
  • B2. BFS Row: 70 x 5 x 8
  • C1. Chins: 5 x 8 close grip
  • C2. JM Press: 135 x 4 x 8

Training: Entry 206, 12/1/16

Happy December. Haven’t OHP’d anything heavy in months so I was curious to see how this went. Technique felt fine but could tell the top end strength wasn’t there, as was expected. This is where I’ve gone wrong in the past, never sticking to basebuilding because you can’t come off a long basebuilding cycle and go straight to new PR’s. Let’s see where it’s at at the end of this cycle.

  • A1. SOHP: 155/165/175/185 (fail) x 1
  • A2. Band Pullapart: 4 x 15
  • A3. Suitcase Hold: 100 x 4 x 10 breaths
  • B1. Bench: 165/190/220 x 5/5/9, 165 x 16
  • B2. BFS Row: 95/115/115/115 x 5
  • C. Seated Chins: 10 8, 8
  • D1. Curl: 70 x 3 x 8
  • D2. Dips: BW/1/2 chains x 8

Training: Entry 205, 11/29/16

Barbell squat felt the best it has in recent memory today. Kept it conservative still as I was a little short on time and will get in more squats on Saturdays. Sure felt smooth though. I plan on progressing the weight aggressively from here on RFESS and RDL’s.

  • Warmup: Erg and power test (how low can you pull) thanks to a Reddit challenge
  • A. Squat: 225 x 10
  • B. RFESS: +45 x 4 x 8
  • C. RDL: 135/185/205/225/245 x 5
  • D1. Hip Thrust: 3 x 15
  • D2. Fallouts: 3 x 8

Training: Entry 204, 11/28/16

Fired up for another block. Probably used a little too much chain weight but oh well. Seated OHP felt good and I did an extra AMRAP set for the FSL. This block you’ll see me pushing my T2/T3 for a little more weight and a little less volume.

  • Warmup: 4 mins erg
  • A1. Bench: 135 + 2 chains/side (60lbs total) x 10 x 3
  • A2. Ring Reverse Flies: 10 x 8
  • B1. Seated OHP: 100/115/130 x 5/5/11, 100 x 15, rest 60s, 8
  • B2. BFS Row: Up to 95 x 5, 95 x 8, 70 x 10, 45 x 10
  • C1. CGBP: 155 x 3 x 10
  • C2. EZ Bar Curl: 70 x 3 x 10
  • C3. DB Raise: 15 x 3 x 8