Saturday, April 21, 2018

Training Log: Entry 2484

AM WORKOUT

(5) Texas deadlift bar touch and go mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
9+4+2x535+chains
15x445+chains

Standing ab wheel
4x8

Front squats
5xBar
3x95
2x135
1x185
1x225

REST PAUSE (12 deep breaths between sets)
5x275
3x275
1x275
10x185

Notes:Still feeling pretty beat up, but the effort was solid.  Rookie mistake; kept my knee sleeves on for the topset of deads.  Kept snagging and dragging.  Took them off for the follow up sets, which helped.  Front squat weight isn't much, but after deads it's amazingly awful.  I'm trying to avoid my instincts to turn this workout into something really stupid, because I want to be able to recover and train hard through out the whole week, rather than end up limping from Sunday through Thursday like I normally do.

Woke up at 193.6.  Weight loss continues to be pretty easy.  Cheat meal going to be today; got off schedule yesterday.

Friday, April 20, 2018

Training Log: Entry 2483

AM WORKOUT

GIANT SETS

Axle bench press
5xAxle
5x136
5x186
3x241
3x281
6x316
16x241

Pull ups
5x12

Band pull aparts
5x20

ASSISTANCE

DB press pyramid (no rest between sets)
5x10lbs
5x15
5x20
5x25
5x30
5x35
5x40
5x45
10x50
1x45
2x40
3x35
4x30
5x25
6x20
7x15
8x10

Kelso shrugs 50lbs
50 reps

Axle curls
1x50

Miniband pressdowns
1x50

Notes: Was feeling pretty beat up coming into this, so I played it easy.  Still getting the body accustomed to this style of training, but so far I'm a fan of the room I have for assistance work.  I brought back the Kelso shrugs because I realize this next competition is really going to tax my upperback, and to reference Paul Kelso, I'm going to need a back from the Planet Mongo.  Bench was pretty weak, elbows weren't happy, but I'm due to reset weight after this cycle, which will give me some room to play.

Woke up at 194.4.

Thursday, April 19, 2018

Training Log: Entry 2482

AM WORKOUT

GIANT SETS

(12) Chain suspended buffalo bar squat
5xBar
5x140
5x190
5x230
3x280
1x330
1x380
1x410
7x460

Keg bearhug and carry
2x100lbs
4x145lbs

Dips
6x20

Assistance

Neck harness 45
4x25

Band pull aparts
4x20

Buffalo Bar squats 240
1x20

Notes: I really like how this broke down.  The giant sets of squat, carry and dip were fairly taxing but not exhausting.  I'm using the bearhug carry to prep for a hussafel like event in my July competition.  The keg is tough to carry that way, because of the wide diameter and slippery nature.  Also, I can actually load the keg and make it heavier, since I'm carrying it upright.  I threw my weight vest into the top this time, and I can always use small plates as well.  Pretty excited about that.  I was feeling pretty weak today, which might just be a result of training post comp.  That topset of squats took a lot, and I was totally gassed after that set of 20.  I still had a lot of room to play with movements on this training day though, so I may figure out some more stuff to work in, but in general I like it.

Woke up at 194.4.  Weight loss has been pretty easy.

PM WORKOUT

Treadmill run

Incline: 1
Speed: 7.5
Distance: 1.5 miles
Time: 12:00

Notes: Holy cow I'm out of shape.  Thankfully I have a full month before my fitness test and a little more time before Murph.  Maybe I can blame it on it being leg day today.

Monday, April 16, 2018

Training Log: Entry 2481

AM WORKOUT

GIANT SETS

Log viper and press away
5xLog
5x160
5x185
9x210
3x235
13x160       

NG chins
5x10

Band Pull aparts
5x20

GIANT SETS

Axle continental and press away 123
5x8

Axle rows 123
5x10

Reverse hyper 180
5x10


Notes: First one back after competing, took it easy.  Hands are still a little torn up, so was a touch shy on the log cleans.  Focused on getting it high on the chest, because that fell apart at the competition.  Shoulders and right tricep are a little achy.  Just got some blood flowing, but excited about this training cycle.

Woke up at 194.2.  Going to see if I can get this down to 190 for Murph/fitness test, and then ride it back up again.

COMPETITION UPDATE: 2018 EMPIRE CLASSIC

Having difficulty getting the post to load, so here is a link to the write up

http://mythicalstrength.blogspot.com/2018/04/time-foranother-write-up.html

Wednesday, April 11, 2018

Training Log: Entry 2480

AM WORKOUT

(13) Chain suspended buffalo bar squats
5xBar
5x140
5x190
5x230
3x280
1x330
1x370
1x410
10x460

Circus Dumbbell clean and press away
2x85
2x105
2x115
1x120
3x1x125

Band pull aparts
A lot x 20

Buffalo bar squat 240
1x10

Notes: Just the kinda workout I needed before gameday.  Everything is knocked back together and feeling strong.  I flubbed my first attempt at 125 on the circus dumbbell, then hit 2 grinders and finished with the fastest and smoothest rep of the cycle.  Great way to end it.  I'm feeling confident on not zeroing the implement, and since I'm going last for the competition, I can play it a little strategically.

Woke up at 195.8.  Much better place weightwise.

Monday, April 9, 2018

Training Log: Entry 2479

AM WORKOUT

GIANT SETS

Log viper and press away
5xLog
5x150
5x175
15x195
4x235
15x150

FG NG chins
5x10

Band pull aparts
5x20

SUPER SETS

Axle continental and press away 150
1x10
1x8
1x6
1x4
1x2

Axle rows 150
1x10
1x11
1x12
1x13
1x14

Notes: Great motivating workout for my last heavy press day before the competition.  Log is just coming along so solid.  That set of 235 was a lot of brute strength, because I lost it forward and back a bunch at the top.  Makes me thing I'll need to spend some time working on stability for the future, but great to know the strength is there for the chaos factor.  My gameplan for the axle failed, but I had an audible.  Going FSL BBB isn't going to work with how fatigued I'll be, so I'm going to go traditional BBB with 50% TM for the future.  I have more room to play on this day too, but didn't want to get too stupid with volume this close to game day.

Woke up at 199.2.  Heavier than I wanted on this week, but I'll still have no issues making weight.