Current Training

I finished putting together a document outlining my current training and ways that you can manipulate it to meet various goals. If for any reason someone actually reads this blog, I'd love feedback on this.

Current Training

Training 4/27/15

BW: 199

Front squat - 8x3 - 225 all sets
Inverted rows, feet on floor - 2 mins b/w sets - +20 lbs - 22, 15, 13
A. Standing DB military - 4x12 - 60s x2, 55s x2
B. Ab wheel - 3x10

Was hoping to go heavier on front squat, but my hip flexor still feels like shit, so stayed lighter. Probably for the better, as I'm on the tail end of whatever malady I have right now (guessing upper respiratory infection since that's what my son has). Sleep has been hard to come by lately, so definitely need to get to bed earlier.

Training 4/24/15

Rack deadlift from knee - 405x3(x2), 425x3(x2), 455x3(x2)
Dips - +20 lbs - 2 mins b/w sets - 21, 16, 13
A. Yates rows - 4x12 - 155
B. Hanging leg raises - 3x10

Probably pushed the deadlifts harder than I should have, but oh well. Adding more weight to the dips next week will be fun...

Training 4/22/15

A. Weighted neutral-grip pullups - +40x5, +60x5, +60x5
B. Walking lunges - 3x8/leg - 115
A. Wide-grip (pinky on ring) 45 degree incline bench - worked up to 225x3
B. Barbell single-leg RDL - 3x8/leg - 115

Starting to get sick, which sucks fucking balls. I was pretty cashed by the end. Was still happy with the numbers though. One thing about the last few weeks on this program - I've realized just how much I haven't been pushing myself. Alas, all I can do is move forward.

Training 4/20/15

Front squat - 225x3x3, 245x3, 225x3(x2)
Inverted row (feet on floor) - +20 pounds - 2 mins b/w sets - 20, 12, 12
A. Standing DB military - 50s - 4x12
B. Ab wheel - 3x10

Was hoping to push the front squat heavier, but my hip flexor wasn't a fan of that idea. Just need to be aggressive about rolling and stretching it and I think I'll be OK.

Training 4/17/15

Rack deadlift from knees - 315x5, 365x5, 385x5, 405x3, 425x3(x2)
Dips - 2 mins b/w sets - 25, 16, 13
A. Yates row - 4x10 - 135, 155x3
B. Hanging leg raises

Not too bad overall. I think I've been taking in too many kcals this week because I've had hardly any soreness despite all new exercises. It's either the addition of carbs a few times this week, or just too many calories in general. Perhaps a combination. While dips in general I think are fine for the shoulders, I need to stay on top of my shoulder work to keep them from bothering my shoulders, as they were already feeling a little wonky during my pushups in the warmup.

Training 4/15/15

A. Weighted neutral-grip pullups - 3x5 - +40 lbs
B. Walking lunges - 3x8/leg - 95 lbs
A. Wide-grip (pinky on ring) incline bench (45 degrees) - worked up to 205x5
B. Barbell single-leg RDL - 3x8/leg - 95 lbs

Focus was so-so. Otherwise OK session. Hit about the numbers I expected.