Eye's Training Log

Banded walk (side/front/back) - REDx10x4
Back squat (low/pause) - BAR, 135, 225, 275, 315x3x2
Back squat (low) - 335x3, 335x4, 335x3, 335x4
NG/chin up - BWx10, 25x6x5
NG tbar row (chest sup) - 45, 70, 80x10, 90x8x3; last set drop @ 45, 10x8
Single leg lying leg press (high/narrow/noBase) - 45, 70x12x3, 80x12
Standing calf raise - 90, 110x10x6
Back extension - 45x12x3

Off day on squats today, left IT felt tight. After single leg press lower body felt smooth/primed, went with a really deep stretch and pause on each rep. Wanted to squat 350 for a double after but decided to save it for another day. Used a friends belt for weighted chin ups with the weight tucked behind, this kept my body straight and gave my back a completely different feel than with dumbell between the feet. Recovery is going well, feeling slightly better with every passing day.

BB bench (pause) - BAR, 95, 135x8, 155x6, 175x3x5
Standing OHP - BAR, 95x8x2
DB lateral - 5, 7.5x15, 10x12x2
Straight bar reverse cable curl - 12.5, 22.5, 32.5, 37.5 42.5x12
Rope tricep overhead cable extension - 22.5, 27.5, 32.5x10

Great bench session. OHP felt off, may stick with DB shoulder presses in the mean time. Won’t be doing DB side raises for the next bit, my traps always seem to take over and I can’t feel the shoulders contract properly. Will perform them with bands instead.

Seated leg extension - 40, 55x15
Back squat (high/pause/explosive) - BAR, 135, 185, 225, 275, 295x4x4
Pull up - BWx5x5
Single leg lying leg press (high/narrow/noBase) - 45x12x3
NG tbar row (chestSup/pause) - 45, 55x12, 65x10, 70x8x2
Back extension - 45, 90x6, 135x8x2

Super set:
Hip abductor - 100, 115, 130x12
Hip adductor - 100, 115, 130x12

Good workout. Squats were a bit more explosive than last session. Trying to relearn the pull up now that my scapula feels better.

BB bench - BAR, 95, 135x6, x8, x10, x12
Seated cable fly - 30x10x2
Standing 1 arm cable curl - 7.5, 12.5, 17.5, 22.5x8
Reverse grip 1 arm tricep pull down - 12.5x10x2, 17.5x8x2

Single leg lying leg press - BASEx10x3
Back squat (low/pause) - BAR, 135, 185, 225, 275, 315, 335x3, 350x2x3, 275x8
Sumo DL (pause @ midshin) - 135, 225, 315, 405, 455x2, 475x1x2, 405x2
Pull up - BWx5, BWx6x4
Scaupla retraction @ lat pull down - 40, 55, 70x12x3
NG tBar row (chestSup/pause) - 45x12, 55x10x2
Back extension - BW, 25x15x2

Decent squat session, could have felt smoother. Sumo’s went well as well. Prioritizing to even out my scapula retraction, a lot better then before but I can still feel it negatively affecting my other lifts.

Super set:
Face pull - 25x10x3
Reverse peck fly - 25, 40, 55x8

BB bench - 95, 135x6, 155, 175x3x2, 185x2x3
Incline DB press - 60x9x2
DB pull over - 30x12, 35x10x3
Standing 1 arm cable curl - 12.5, 17.5, 22.5x8x2
Reverse grip 1 arm tricep pull down - 12.5x12, 17.5x9x2

Back squat (hybrid) - BAR, 135, 185, 225, 275x4, 315x6x3
Single leg lying leg press (high/narrow/noBase) - 45x12x3
Calf push in lying leg press (noBase) - 45x15, 55, 70, 80x10x3
Back extension - BW, 45, 90, 135x6x3
NG/chin up (deadHang) - BWx9x2

Good workout. Going to be changing my split, the last one gave me good progress but is too taxing for me in the long run.

BB bench press - BAR, 95, 135x8, 155x6, 175x4x3, 175x6
Incline DB press - 60x10x2
DB pull over - 25, 30x10, 35x12x2
Standing 1 arm cable curl - 17.2, 22.5x8, 22.5x10
Rope tricep push down - 12.5, 22.5, 27.5, 32.5x15
Reverse peck fly - 25, 40x10x2, 55x10x2

Lunge - BWx10x4
Back squat (high/explosive) - 135x3x2, 185x3x2, 225, 245, 275x3, 295, 315x2x3
Back squat (low/10sPause) - 225x1x4

Sumo DL (pause @ midshin) - 135x4x2, 225x4x2, 315, 385, 405x2x6
Back squat (pause/hybrid) - 135, 225x4x2, 245x4x2
NG kneeling pull down - 47.6, 67.5, 77.5x12, 90x6x3
Incline DB seal row - 25x12x3
Standing cable curl - 17.5x12, 22.5x10x2
Seated calf raise - 25, 50xAMRAPx2, 60xAMRAPX2

Tight IT during deadlift so did pauses with a lighter weight. All fixed now but should have flossed it before.

BB bench press - BAR, 95, 135x8, 155x6, 175x5x4
Incline DB press - 35, 60x10, 65x9
Peck deck (pronated) - 55, 80, 115x10
Reverse peck fly (pronated) - 25, 40, 55x10x3
Reverse grip 1 arm tricep pull down - 7.5, 17.5x10x3
DB pull over - 25, 30, 35x10x2, 40x8

Back squat (low/pause) - 135, 185, 225, 275, 295, 315x3, 275x5x5
Single leg lying leg press (high/narrow/noBase) - 45, 70, 90, 100x8x3, 100x15
Calf push in lying leg press (noBase) - 100x20, 125, 150, 175, 200x10
Kneeling rope pull down - 35x15, 60x12, 85x8x5
HS high bicep curl - 20, 30, 40x8

BB bench press (pause) - BAR, 95x5, 135, 165x3, 185x2x4, 135x5
Decline DB tricep extension - 12x15, 20x8x2
Cable lateral - 2.5, 7.5x10x4
Reverse cable fly - 2.5, 7.5x10x3

Sumo DL - BAR, 135, 225, 315x3x2, 405x4, x6, x10x2
Horizontal single leg press - 115, 135, 155, 175, 195x10
Lying leg curl (narrow) - 50, 65, 80x8x3

NG tbar row (noBar) - 25x20, 50, 100x12, 125x8, 150x6x3
1 arm landmine row (deadStop) - 25, 35x10, 45x8x2
Wide width pull down - 100x12, 115x8x3
Kneeling rope pull down - 57.5x10x3
1 arm standing cable curl - 22.5x10x3

Great workout.

BB bench press - BAR, 95, 135, 155x6, 175x6, 175x5x2, 175x7
Incline DB press - 60, 65x8, 70x9
Reverse peck fly - 25x15, 40x12, 50x10, 55x8x4
Cable lateral - 2.5x12, 7.5x8x4
1 arm reverse tricep pull down - 17.5x12, 20x12x3

Sumo DL - BAR, 135x10, 225x8, 315, 365, 415, 435x3x7, 435x8
Horizontal single leg press - 135, 155, 175, 195x10, 215x8x3
Lying leg curl (narrow) - 80, 95x12x4
Rope pull down - 100, 115x12x3
Gironda row - 50, 57.5x12x3

Staring my goal of 315 front squat with a front rack position by new years 2017. The movement revealed I have piss posture and poor external rotation, both of which I want to fix.

Practice front rack
BB bench press - BAR 95, 135, 155, 175x6, 175x5x2, 175x4

Super set:
Incline DB press - 60x10, 65x6x3
DB pull over - 30x8x4

Reverse peck fly (pronated) - 40, 55x12x2, 65x8x2
Cable lateral - 2.5, 7.5x10x3

Rope pull down - 70, 100, 115, 130x12, 145x8
1 arm landmine row - BAR, 20x12, 40, 45x8x3
NG standing cable low row - 62.5x10x3
Gironda row - 32.5x10x3
Machine preacher curl - 60, 95x8x3
Practice front rack

The past few days have been pretty low energy/sore. Moving boxes for 30 hrs over the weekend took its toll on my lower body. Probably won’t hit lower till Friday. On a positive note, front rack position is getting better every session. Been loosening the lats and triceps.