Wednesday, December 13, 2017

Training Log: Entry 2409


AM WORKOUT


Buffalo Bar Squat
5xBar
5x100
5x140
3x190
1x230
5x280
5x320
5x360
5x10x280


GHR sit-ups w/10lb plate behind head
4x8


NG chins
2x15
1x20


Pull aparts
8x20


Neck harness 45
4 sets


Dips
1x50

Notes: Third cycle of BBB during SVR II, and it's been the best one.  I think this program has really done my recovery between sets a solid, because I used to feel like puking by set 3.  Left shoulder was feeling a little buggy, so I cut the chins short.  Elbows are tender, most likely from weighted dips.  Gotta monitor that. 


Woke up at 195.4.

Monday, December 11, 2017

Training Log: Entry 2408

AM WORKOUT

Log viper once and press away
5xLog
5x150
5x170
5x195
5x10x150

NG chins w/55lbs
5x9

Low rows 150
5x10

Band pull aparts
5x20

Reverse hyper 180
1x50

Full ROM plate raises 7.5kg
1x75

Notes: This was a great day of pressing.  My back was absolutely fried from deads on Sat and yoke and stone on Sunday, but was still able to move well.  Did even better than last cycle; no leg drive needed.  Supersetted the heavy work with the chins and the rep work with the rows.  Forgot the Viking squats; will get them in later this week.

Woke up at 195.4. 

Sunday, December 10, 2017

Training Log: Entry 2407

PM WORKOUT/STRONGMAN SUNDAY

Yoke 50'
4xYoke
4x324
2x525
2x625

EMOM for 10 minutes
-Stone of steel over bar (peg 20, loaded with 60lbs) and remainder of minute on airdyne

Notes: The yoke isn't feeling any lighter, but I'm feeling better with it.  525 felt impossible and then moved faster than last week, and then 625 felt even more impossible and was essentially a controlled stagger down the block, but I never dropped the yoke, which was my goal.

Had a big technique breakthrough on the stone that I realize the rest of the world already knew; when it's lapped, right before going over the bar, dip your torso below the stone so that it's resting on the top of your chest.  This gets you much more clearance for moving the stone and requires far less lean back.  Better position for triple extension too.

Never did a strongman events day before.  Was pretty enjoyable.  Very time consuming though.

Woke up at 197.4.  Holding a good amount of sodium, but still think some weight is sticking.

Saturday, December 9, 2017

Training Log: Entry 2406


PM WORKOUT

Axle deadlift (deadstop)
5x136
5x226
1x276
5x366
5x421
5x476
5x10x366

Standing ab wheel
4x8

Dips
5x25

Band pull aparts
8x20

Notes: Christmas party ran late, so I allowed myself a chance to sleep in and get in a PM workout.  This went much better than the past 2 cycles; felt like I was going to die after the 4th set rather than the 3rd. 

No weigh in this morning.  I'm chomping at the bit to start hitting some more strongman stuff.

Friday, December 8, 2017

Training Log: Entry 2405

AM WORKOUT

Axle bench
5xAxle
5x136
5x186
5x226
5x241
5x276
8x311
16x241

Lat pulldown 150
5x10

Viking squats 145
5x10

Band pull aparts
4x20

Various raises
4 sets

Kroc rows 105
1x20

Notes: Another solid bench day.  Strength under fatigue is shining through.  Also, reversed my decision on the Viking squats; I'm adding weight.  Yesterday, my knee was essentially completely pain free for the first time in months, so I figure now is not the time to change protocol.  If nothing else, I might get some big strong legs from all the squatting. 

Woke up at 194.4.  Got an office Holiday party tonight that I'll be making my cheat meal.

Wednesday, December 6, 2017

Training Log: Entry 2404

AM WORKOUT

Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
5x295
5x335
6x380
15x295

DB curls 45
4x10
1x8

Dips stripset
8x105
10x80
12x55
14x30
15xBW

NG chins
1x20

Reverse hyper 180
50 reps

Notes: Think that flu shot is kicking my butt, because I'm just full on zombie mode.  That said, this was my best first week of SVR II on squats, because I was without knee pain.  Last cycle I couldn't even manage 5 reps on the widowmaker before having the rack and psyche myself up through the pain, and this time the biggest LIMFACT was the bar sliding down my back towards the end.  Dips felt solid, but shoulders were screaming a little.  Gotta watch that. 

Woke up at 195.4.  Added onto my weight gaining breakfast concoction; a serving of greek yogurt.  The fruit really overpowers everything in terms of taste, which isn't a bad thing.

Tuesday, December 5, 2017

Training Log: Entry 2403

AM WORKOUT

Axle Strict Press
5xAxle
5x66
5x136
5x161
5x186
6x211
13+2x161

T-bar rows 4 plates
5x10

Viking squats 135
5x10

NG chins
5x10

Band pull aparts
3x20

Full ROM Plate raise 7.5kg
1x30

Notes: Supersets on presses and rows/pull aparts, supersets on squats and chins.  Solid pressing day.  That 6th rep of 211 was one of the hardest grinds I've had in a while.  Had to rest pause the widowmaker.  Think I might take the weight down on the Viking squats and go for more reps.  This needs to be rehab, not training. 

Made some dietary changes in an attempt to add on some weight.  Having 2 pieces of sourdough toast in the morning with honey before training, and after was a bowl with 1 cup fruit, 1 cup breakfast cereal, 1 cup milk, 2 scoops whey and a serving of oatmeal all mixed together.  Surprisingly tasty.  However, found out I have an allergy to huckleberry (was using huckleberry honey), so that's off the table.  Will just use some regular honey for now.

Woke up at 193.4.