Site is looking good Mike. I'm interested to see the finished product of the workout log application.

 Deloading this week and start transmutation next week, ready to hit it.

Saturday

warmup
foam roll
massage stick
lacross ball

conv dead [belt+straps]- 395x3x3 sets
GHR - bw x 10x2 sets
GHR abs - bw x 15, 10lbs x 10
side plank - 45 sec x 2 sets
eccentric single leg squats - 2 sets of 5
single leg extensions - 65x12, 70x12

My back felt totally weak and tight on saturday, the conventional deads were way harder than they should be. This is usually what happens when i neglect my ab work and dont stretch my hip flexors and glutes enough. I will bump up the ab work and should get this taken care of pretty quick. Will definately make some changes to accumulation next time around, i definately dont feel as well prepared heading into transmutation this time. Could be other factors involved like school and lots of traveling lately too but i think my planning of accumulation definately played a part. 

Transmutation

warmup
foam roll
lacross ball
massage stick
static stretch
shoulder circuit

shirted bench [loose rage x]- 370x3x4 sets
shirt 3 board [tight rage x]- 425x3, 455x3
raw squat [belt]- 315x3x5 sets
2" platform sumo [belt+straps] - 315x3, 345x3x3 sets

cool down
foam roll
single leg extensions

Bench felt worse today than it has in a long time, but i kind of assumed it would. My raw bench is very weak right now as well so it only makes sense my shirted would be as well. I warmed up to 305 raw and it was very slow. It seems 6 weeks is too long of an accumulation block for bench to use such low percentages and frequency. I also haven't had my double ply shirt on in six weeks so i've got some form work to do as well, but i have plenty of time. Squat and dead felt great though. I may have went a little light but once again i have plenty of time to bump up the weight and will do so next week.

Transmutation

warmup
foam roll
lacross ball
massage stick
shoulder circuit

sumo deadlift [old boss] - 450x3x4 sets
floor press [close grip] - 225x3, 245x3, 255x3x4 sets
SSB foam box squat [belt]- 335x3, 355x3, 335x3x2 sets

cooldown
PVC roll
single leg extensions

Deadlift felt good for where i'm at in the training cycle. Bench felt night and day from monday, ended up doing 6 sets cause each weight was easier than i expected. Excited to see how shirt bench feels next monday now. Will try to get video up today or tomorrow morning.

Video from today...

 http://www.youtube.com/watch?v=ss0NsJGBS9E

Transmutation

warmup
foam roll
lacross ball
massage stick
static stretch
shoulder circuit
banded TKE's

suited squat [old boss+wraps] - 425x3x4 sets
conv deadlift [belt+straps] - 405x3, 385x3x4 sets
5 board press [wraps] - 315x5x2 sets, 335x5

cool down
foam roll
swiss ball adduction
band abduction
band adduction
single leg extensions

I've gotta get this thing worked out on my left leg/hip. Anytime i wear my gear i've got this huge lesion or lump of scar tissue on my left leg in the IT band area and it causes me alot of pain. Never really enough to discontinue the workout, but enough to be very uncomfortable. The tightness of the leg of my suit is right on that spot. Other than that it was freaking hot and muggy as shit today. My strength felt good on squat but after squats i was pretty freaking gassed and drench in sweat so deadlift didn't go quite as well as i wanted but no biggy. Was finally happy with my depth on squat, will get video up later.

Here is what the numbers came out to be for this week using Mike's nifty training log application.

Total Tonnage - 42,250lbs
Sets/reps - 38 sets/120 lifts
Avg percentage - 78.5
Lifts in 70-79% - 81
Lifts in 80-89% - 34
Lifts in 90-100% - 5 (this was only on 5 board press, so not sure how correct it is)

 I'd say the training log application is pretty accurate. The numbers were about what i was looking for this week. Next week my numbers will bump up to most of the reps being in the 80-89% range. I'd say this is a good amount of tonnage for my strength level, but i've not been tracking tonnage so maybe Mike can give me some insight there.

Monday

Transmutation

warmup
foam roll
massage stick
shoulder circuit

shirted bench - 400x3x3 sets, felt like shit
shirted 3 board - 455x3, 475x3, felt even worse
raw squat - 340x3x4 sets, legs started to hurt
platform sumo - 365x3x2 sets, had to cut it short

Today was a terrible workout. Shirted bench felt like shit. Legs start to ache during squats, legs started to ache really bad during deadlifts. Going to have to make some serious changes before i break into little pieces.

Today

Deload

warmup
foam roll
massage stick
lacross ball
static stretch
leg swings
shoulder circuit

floor press - 225x1, 255x1, 275x1, 295x1
conv dead - 405x1, 435x1, 455x1, 405x1
seated row - 2x10
GHR - 2x10
GHR abs - 2x10

prowler sprints x 8

Wanted to keep volume very low today, 455 on dead was very hard, only 70lbs below my best  . I hate using this word, but i may be severly overtrained. maybe the last 6 months has finally taken its toll, i've lost a dog, a job, went back to school, had 2 different part time jobs, competed in 2 meets using far more training volume than ever and starting to train for another meet, all in the past 6 months. So i think i may just need to tone it down for a while.

Going out of town tomorrow so i'm taking the rest of the weekend off and starting up training for the meet again monday. Going back to an upper/lower split with significantly lower volume, may even only squat and deadlift once a week untill i start to feel more recovered, right now would be a good time to have an omegawave lol.

Transmutation

warmup
foam roll
shoulder circuit

raw bench - 275x2
shirted bench [inzer black denim]
-405x2 off 2 board, RPE 7
-425x2 off 1.5 board, RPE 8
-440x2x2 sets off 1.5 board, RPE 9
-455x2 off 3 board, RPE 8
-465x2 off 3 board, RPE 8.5

pullups - 25x6x5 sets
tate press - 45x8, 50x8, 55x8, 60x8
face pulls - 70x10x2 sets, 80x10x2 sets
hammer curls - 30x10, 40x10, 30x10
band pushdowns - purple x 20x2 sets

First day going back to an upper lower split, felt good to only have to do one big exercise. Will have 2 exercises on lower body days most of the time but probably less accessory work. Also used a black denim tonight that i found in the gym, i mentioned to Al that my rage x i use for training is starting to wear out and he said i should try a denim. Well i just happened to find one in the gym that fit. Definately a different kinda feel but could be good for a training shirt. Next week i will put my comp rage x on and take a moderately heavy single off the 1 board. Definately more marked up using the denim than the rage x, will probably be bruised up for a couple days.

Transmtuation

warmup
foam roll
lacross ball
static stretch
leg swings

raw squat - 365x2, RPE 8.5
suit straps down
-465x2, RPE 8
-485x2, RPE 8.5
-505x2, RPE 9
straps up - 525x1, RPE 9

conv dead
385x3x2 sets, RPE 8 
405x3, RPE 8.5

GHR off 17" box - bw x 5, 25x5, 15x5x3 sets
GHR abs - 25x5x3 sets
band abduction - mini x 10x2, monster mini x 10
swiss ball addcution x 20x2 sets

cool down
foam roll
static stretch

Good day, no pain or achiness in the legs, knee felt good. Will foam roll a shit ton and push the prowler tomorrow after benching, hopefully these things will keep me feeling healthy. The 525 with straps up was much slower out of the hole than i expected, i dont think i set back into it enough, will have to work on that.

Back again been really busy lately with school and stuff. I have 12 graduate hours (going back to be a teacher), working 20-25 hours a week, then i spend 6-8 hours a week in the gym, plus i have my honeydo list! I"m sure some of you guys are in the same boat as well, just makes me feel better to complain lol.

I also broke my toe recently which would affected the way i bench in my shirt. I normally go double ply so the fed allows me to bench up on my toes which allows me to get a better arch, well not possible with a broken big toe so i said screw it i'm going to do my meet in October RAW!!! I'm excited for my first raw meet, heres is training from the last couple weeks....

raw bench, paused
-275x1
-300x1
-305x1, had more left but was tough on the pec since i've never really paused before

3 board press
-305x2, this was harder than i thought
-295x2x3 sets
-305x2
-315x2
-325x2, seemed to get easier with each set so i just kept going
__________________________________________________________________________

conventional deadlift (80%) - 405x3x4 sets, held the last set for 5 seconds, KK style
reverse band box squat - 315x2, 365x2x4 sets
GHR abs - bw x 10, 10lbs x 10, 20lbs x 10
_________________________________________________________________________

bench w/minis - 225x2, 245x2, 225x2x3 sets, all paused
raw squat - 365x2, 385x2x4 sets, all with wraps
RDL off 4" box - 315x5, 365x5x3 sets, straps
http://www.youtube.com/watch?v=F-nrK2-u72Q
__________________________________________________________________________

paused bench - 270x2x5 sets
deadlift w/greens - 315x2, 365x2, 365x1, 330x2x3 sets
GCB olympic squat - 225x5, 275x5x2 sets
http://www.youtube.com/watch?v=tHESDoKfQDk___
_______________________________________________________________________

conventional dead - 425x2x4 sets, 425x4
box squat w/purples - 275x2, 315x2, 345x2, 315x2
3 board press - 315x2x3 sets, 315x4x2 sets
http://www.youtube.com/watch?v=oKoR86l7wBw___
______________________________________________________________________

Training raw has also inspired me to enter my first USAPL meet in march. I'm selling some of my double ply gear and getting some good single ply stuff. I plan on getting a centurion and either a katana or rage x. I just finally got tired of the extreme gear and also being at a disadvantage cause I chose to lift drug free. After this meet i will start walking out all squats and squatting DEEP!!

Transmutation

warmup
foam roll
massage stick
TKE's

raw squat - 405x2x3 sets, 405x3, all with wraps
bench w/minis - 250x1, 275x1, 250x1x3 sets, all paused
RDL off 4" box - 365x5, 385x5, 405x5

cool down
single leg extensions
eccentric single leg squats
PVC pipe roll
static stretch

Squats felt real good tonight, 405 for that kind of volume is good for me. Deep too, i may have even been USAPL depth for the first three sets!! I also used the texas power bar to squat with just to get a feel for what it will be like when i do my USAPL meet in march. It had quite a bit more whip, but i'll get used to it. Knee is acting up a bit so i will lower my squat volume the rest of the week and up the prehab/rehab work. The volume drops next week too so should be fine by the meet. 275 with the mini's matches my PR and it was not paused the first time. Feeling strong.