CEnlow's training log

[CEnlow]

upper body accessory day:
low pulley cable fly
1x20 30lbs
3x15 40lbs

bench with band suspended kettlebells
95lbs 2x10
95lbs + 16kg suspended bells on each side 3x15
empty bar with 16kg and 12kg suspended 3x10

overhead press with strongman log
bare log 1x8
150lbs 2x5
190lbs 1x5
150lbs 1x12

incline tricep extensions with KBs suspended by bands
16kg 4x20

cable curls 5x12

monster mini band face pulls 4x25

[CEnlow]

Playing catchup today, I missed my squat day handling 3 people on amateur day at the SPF raw pro am. It was the first meet for all 3 of them so it was a good experience. Judging was top notch, strict but fair all weekend. So to make up for missing my squat day going to have to do 2 sessions today.

Morning session:
Squat make up day
Trying something new to help with me loosing my stability at the top of the lift. setting up the chains where they hang completely suspended at the top of the lift and don't deload as much as normal at the bottom.

Giant cambered bar with fully suspended chain.
bar 3x10
bar + ~110lbs of chain 2x5
bar + ~220lbs of chain 1x5
165lbs + ~220lbs of chain 1x5
215lbs + ~220lbs of chain 1x5
255lbs + ~220lbs of chain 1x5
305lbs + ~220lbs of chain 1x5 <- this set rocked me, shot up too quickly on my 4th rep and took almost 30 seconds to restabilize so I wouldn't fall over

added titan single ply briefs
345lbs + ~220lbs of chain 4x2
365lbs + ~220lbs of chain 2x2
395lbs + ~220lbs of chain 2x2

leg curls with 3 second concentric and eccentric
100lbs 4x15

45 degree hyper with over emphasized arch 3x20

Was supposed to do some dead squats with the SSB but my back shot and I still have to bench late so I decided to play it safe and save something for the next session.

[CEnlow]

PM session
bench

Fat bar floor press with pinkies on the ring
bar 3x8
125lbs 2x5
bar + 70lbs of chain 2x5
bar + 140lbs of chain 1x5
125lbs + 140lbs of chain 2x3
165lbs + 140lbs of chain 1x3
215lbs + 140lbs of chain 1x3
235lbs + 140lbs of chain 1x3
255lbs + 140lbs of chain 1x3
275lbs + 140lbs of chain 1x3

light band pushdowns superset with close grip (index on smooth) fat bar floor press
3 rounds of 25 pushdowns and 215lbs x 10 with a 2 count pause

JM press 135lbs 2x8

machine assisted pullups 5x10

triset fat bar curls x 10, monster mini band pull apart x 25, standing ab pull downs x 25 3 rounds

Almost everyone else got in their shirt tonight so I had to make adjustments and didn't get to do what I had planned but that is the way it goes sometimes. Just need to adjust and still do enough to bring my weak points up to par. Back is shot so I'll be doing a lot of recovery work tomorrow.

[CEnlow]

Deadlift night

band hip abduction with doubled mini band 3x50
machine hip adduction 150lbs 5x20

Rack pulls from pin 1 or about 2"-3" below the knee
135lbs 2x5
225lbs 2x3
315lbs 1x3
365lbs 1x3
405lbs 1x2
added suit bottoms
455lbs 1x2
495lbs 1x2
545lbs 1x2
565lbs 1x2
495lbs 2x2

Back was still a little tired from double session on Monday and i showed. 565lbs was all I had today, wanted more but I'll take it for sure.

Stiff leg sumo deadlift off 2" deficit
245lbs 4x12 (did all these without a belt for a change)

Doubled light band row with fat tricep rope 4x20

light band assisted chin ups 5x6

weighted leg raises on swiss ball 3x15

I'm hoping all the volume helps with bringing my deadlift up. I know all the extra back work should help my bench as well so that is a nice added bonus to think about.

[CEnlow]

upper accessory day

face pulls with long ab strap 30lbs 5x20

Defranco's shoulder shocker 4x12

cable chest fly
60lbs 1x12
70lbs 1x12
80lbs 1x12
90lbs 1x12

fat v-grip pushdowns 100lbs 5x12

Dumbbell tricep extensions superset with under hand band pull aparts
4 rounds of 20lbs x 30 / monster mini band x 25

Finished the day with a lot of stretching to try and get a little bit looser for squatting tomorrow.

[CEnlow]

Sucky squat day:
This week finally caught up to me so I decided to just do raw work today.
I've realized lately how much I really on rebound out of the hole in order to power through my squats so spend today and worked on static strength.

Squat into chain set at 2" high, paused each rep for a 2 count before reversing the movement
buffalo bar
145lbs 4x5
235lbs 2x3
325lbs 1x3
415lbs 1x2
505lbs 2x2
555ish lbs (misload)1 x smashville
555lbs 1x2, very slow so I called it here for the day

GHR 5x6 bodyweight

SSB paused olympic squats, 5 count in the hole
215lbs 1x6
255lbs 2x6

SSB upper back good mornings 165lbs 2x20

GHR situps 4x10

Short quick day but managed to get some work in.

[RobmoriRB]

one hell of a Squat work out keep it up and dont stop. Going to sub and watch you break PRs

[CEnlow]

Thanks Rob, hopefully going to break some big PRs at this next meet.

Went in to help my fiance' bench again and knocked out a quick accessory workout.

inverted rows 3x12

hanging leg raises knees to elbows 2x15, 1x6 toes to bar

banded leg curls 4x10

45 degree back raises 3x15

Did some more band traction, stretching, and rolling before heading home. Heavy shirt day tomorrow, going to try and jack it up a little bit more than before to see how much pop I can really get out of it before trying something new on meet day.

[CEnlow]

Bench, shirt work
older squat bar, pinkies on the ring
bar 3x8
135lbs 2x5

*reverse average bands from here out*

255lbs 2x5
345lbs 2x3
395lbs 1x2
435lbs 1x2
485lbs 1x1
added slingshot, moved out to normal shirt grip
525lbs 1x1
added overkill shirt
615lbs 1x2 3-board
665lbs 1x2 1.5-board
705lbs 1x1 to the chest
735lbs 1x1 1-board

seated overhead press
135lbs 1x10
185lbs 3x10

underhand tricep pressdowns
50lbs 3x15

plate tricep extension
squeezed a 45lb and a 25lb bumper plate together 1x10
100lb plate 4x10

monster mini band pushdown 1x100

machine assisted chins 4x8

Not a bad night overall. Something I noticed tonight is I need to work on warming my hips up better prior to benching so I can get my feet wide enough to prevent my butt from coming off the bench.

[CEnlow]

Deadlift night

hip adduction with short monster mini band 3x50 each leg

hip abduction with doubled light band 4x25

SSB arched back good mornings with 75lbs of fully suspended chain
empty bar 2x10
*chains on from here out
bar 1x6
125lbs 1x6
145lbs 1x6
165lbs 1x6
185lbs 1x6
205lbs 1x6
215lbs 1x6

stiff leg sumo deadlift from 2" deficit
135lbs 1x5
225lbs 1x5
275lbs 4x10

45 degree hypers with SSB on back 4x10

wide lat pull downs
160lbs 1x15
170lbs 1x12
180lbs 1x10
190lbs 1x8
200lbs 1x6

dumbbell side bends 75lbs 4x10 each side

seated leg curls with mini band 1x100

[CEnlow]

Upper accessory day

standing overhead with swiss bar
bar 2x10
85lbs 2x8
105lbs 1x5
125lbs 1x5
145lbs 1x5
175lbs 1x5

close reverse grip bench press
145lbs 1x8
195lbs 5x5

neutral grip pushups with feet elevated
bw 1x20
bw + 1 chain 1x20
bw + 2 chain 1x15

monster mini band pull a parts 2x50

Defranco shoulder shocker 2x10

fat bar curls 4x10

band standing abs 4x20

light band pushdowns 100 reps total

[CEnlow]

Squat day:
more work with cambered bar, finally starting to feel more stable with it

all sets to a very low box
bar 4x5
165lbs 2x5
255lbs 2x3
305lbs 4x2
added briefs
395lbs 1x2
435lbs 1x2
525lbs 4x2

dead squats with SSB set 1 inch below parallel
empty bar 1x2
bar + doubled average bands 1x2
165lbs + doubled average bands 6x2

kneeling hamstring curls
50lbs 1x12 each leg
50lbs + mini band 4-5 x 12 each leg

cable side bends 3x25

bent over scap retractions with kettlebells
24kg 3x20

[RobmoriRB]

solid squatting session you had keep it up

[CEnlow]

Thanks Rob, the plan is to push it a little more this week but we will see how beat up I'm feeling that day.

Max effort bench:

floor press with squat bar, pinkies on the ring
bar 2x10
105lbs 2x5
145lbs 2x3
195lbs 1x3
255lbs 1x3
295lbs 1x3
325lbs 1x3
355lbs 1x3 <- small PR but seeing as I felt like crap from the bar up I'm pretty happy with it

close grip 3-board press, index on the smooth
275lbs + monster mini band 1x12
275lbs without the band 1x15

incline dumbbell press
40lbs 1x10
50lbs 1x10
60lbs 2x25

assisted chinups 4x12

kb shrugs 32kgs 3x20

machine side raises 30lbs 2 x failure

machine tricep pressdowns 3 x failure

hammer curls 3x10

standing abs with long ab strap 4x12

Good session overall. Should be nice and sore tomorrow from all the volume.

[CEnlow]

Deadlift night:
I was beyond tired today due to not sleeping last night for some reason. That being said I had a surprisingly good night, but I did hit the metaphorical wall at the end of the training session.

machine hip adduction 80lbs 3x50

light band hip abduction 5x25

GHR 3x8

Conventional deadlift from 2 inch blocks, all sets done against EFS short average bands unless stated otherwise

bar 2x5
135lbs with no bands 2x5
135lbs 1x3
185lbs 8x3
225lbs 1x3
275lbs 1x3

2 inch deficit sumo stiff leg pulls
295lbs 4x8

45 degree hypers
body weight with an empty SSB on shoulders 4x10

neutral grip lat pulldowns with a light band for resistance 3x20

We have a few guys in the gym getting ready for the APF meet in Rockhill SC on 9/8 so I became the knee wrap guy for those taking their squat openers. By the end of the night my hands, forearms, and back were trashed so I called it earlier than I would have originally meant to on the back work.

[RobmoriRB]

love the work..i see some prs coming on the dead lifts soon

[CEnlow]

Hope you're right Rob, everything feels good right now in training so hopefully it will pan out well.

Squat day and I sucked really bad today. Have a few weeks to get my head on straight in time for the meet.

bar 3x10
145lbs 2x5
235lbs 2x3
285lbs 1x2
375lbs 1x1

added titan single ply briefs

465lbs 1x1
555lbs 1x1

added ace suit bottoms, straps down

645lbs 1x1
735lbs 1x1

straps up with knee wraps

805lbs 1x1
865lbs 2x0

long strap ab pulldowns 4x15

The top 2 sets were awful, technique and pickup were just terrible on both sets. The strength is there but I just missed it up. I would rather do it now than at the meet. One big thing I can take away from today is I need to make sure my back has enough time to recover leading into the meet. All the volume on deadlift day and back accessory work is starting to take its toll on my recovery and making it more difficult than it need to be to hold my back in an arched position throughout the lift.

[CEnlow]

Bench work

all sets done a thumbs length from the smooth
bar x a lot
135lbs 3x5
185lbs 2x3
225lbs 1x3
275lbs 1x3
added 2 board
315lbs 2x6

underhand triceps pressdowns
1x20
3x12

incline tate presses 4x15

machine assisted chins 3x10

neutral grip assisted chins 2x10

[CEnlow]

Deadlift night:
back and hips were still smashed from Saturday

GHR 3x8

leg extensions 40lbs 2 x 1 minute

standing abs 4x15

deadlift off 2 inch mats
135lbs 3x5
185lbs 2x3
225lbs 1x3
315lbs 1x2
365lbs 1x1
425lbs 1x1
added suit bottoms
495lbs 1x1
straps up
555lbs 1x1
585lbs x missed (beat up and tired, no excuse though, I think a lot of it is mental and I need to just do it and quit over thinking it)

deadlift off 4 inch block
495lbs 3x3

blast strap rows 3x15

twist deadlift 32kg 3x6 per side

[CEnlow]

upper accessory day

reverse hyper 2x20

chin ups 3x6

dumbbell lateral raise hang swings 3x25

dumbbell rear delt hang swings 3x25, 1x60/30/10 drop set

cable tricep pushdowns 1x100 changing hand position every 20 reps

Elbows were feeling a little cranky so I opted for a more volume based shoulder dominant session today. Decided to give the hang swings John Meadows talks about for shoulders a try and it was miserable. It was nice for a change of pace but no way I could handle that kind of volume all the time right now.

[CEnlow]

Squats from this morning:

buffalo bar slightly below parallel box

bar a lot x a lot
added 1 blue band each side
bar 2x5
145lbs 2x3
195lbs 2x3
235lbs 1x2
*added loose briefs
325lbs 1x2
375lbs 1x2
415lbs 4x2

hamstring curls
100lbs x 20
120lbs x 18
140lbs x 15
160lbs x 12
180lbs x 10

twist deadlift
40kg 3x6 each side

kb upright rows
16 kg each hand 3x15

Everything felt nice and easy today so that is a good sign at this point.

[RobmoriRB]

solid doubles on the squats keep it up

[CEnlow]

Shirted bench day:
Everything feels fantastic on this right now

raw bench with pinkies on ring
135lbs 3x6
185lbs 2x3
245lbs 1x1
295lbs 1x1
335lbs 1x1
*added slingshot, normal shirt grip from here on
405lbs 1x1
*added shirt
495lbs 1x2, 3-board
545lbs + 1 chain per side 1x2, 2-board
545lbs + 2 chains per side 1x2, 2-board
545lbs + 3 chains per side 1x2, 2-board

paused illegally wide bench
185lbs 3x12

rolling tricep extensions on floor
40lbs 4x8

machine assisted pull-ups 3x8

KB high swings 3x12

Fairly quick session today and hit everything exactly like I wanted to for the most part. Had a bit of a shaky hand off on the 2 chain set but it still went fairly smooth. Top set felt the best of the day honestly, which is what I always hope for. I'm finally getting focused for the heavier weights again while benching. I'm normally good about that but I have struggled with it this training cycle for some reason. I'll get some video of the top set up later if I can figure out how to embed videos and I'll get the link up if nothing else.

[CEnlow]

https://www.youtube.com/watch?v=JYey...1&feature=plcp

[CEnlow]

Deadlift work

Ankle drags with sled 45lbs 4 trips x ~150ft

deadlift
135lbs 3x5
added light bands
135lbs 2x3
185lbs 1x3
245lbs 8x3 (around 60 seconds rest between sets)
275lbs 1x3
315lbs 1x3

*quick note on this, I widened my grip from last week which helped with keeping my chest up and pushing my hips through at lockout, just need to remember to do this when it matters

close stance SSB round back good mornings
bar 1x12
165lbs 1x12
215lbs 3x12

average band pull through superset with light band assisted pullups
3x20 / 3x8

GHR situps 4x10