Training Log: Entry 3240

AM WORKOUT (0406 wake up via dog)

**DOGGCRAPP** Week 7, Workout A1

DB Bench

20x20lb

15x45

10x70

20+5+3x90

70 Second weighted dip stretch w/105lbs (tapped out)

Behind the Neck Press

12xBar

10x65

8+3+3x125

90 Second shoulder stretch

Close grip axle lockouts

20xAxle

10x136

3x186

8+4+3x211

90 second tricep stretch w/57.5lb KB

NG Chins

8xBW

5x1 chain

8+3+3x2 chains

90 second hanging lat stretch w/105lb

(5) Texas Deadlift Bar Mat Pull

4x135+chains

1x315+chains

15+4+4x405+chains

30 second per side 115lb lat stretch (tapped out)

3x10 standing ab wheel

Notes:

* Training motivation was solid for this one today, despite getting woken up by my dog.  Schedule was a driving factor: Mrs needed to leave early today and I wanted to be able to see her off before she got out of the house, so getting in the gym and not screwing around was high on the list.  Having the mat pulls at the end of this workout helps as well: it’s actually something I care about putting effort into.  

* Made progress on everything except the chins.  I added a set onto the chins to allow a form of progress, and given that my bodyweight is going up, that’s a variable as well.  I DO have means of doing lat pulldowns in my gym, but it’s a short rom and not a great stretch, so it’s not high on my list.  I suppose rack chins would be a consideration.  But all that said, I got a really solid pump in my lats from the chins today, so I seem to be accomplishing the goals I need.

* Though I haven’t hit the 30 rep mark on the DB bench, I think I’m going to up the weight next time.  I got a 2 rep PR today, and I’ve been making little chip shot PRs each workout, but it’s getting pretty exhausting, and I feel like adding a little more weight will promote more growth than trying to get those final 3 reps.  

* Incredibly pleased with the mat pull performance.  Last week was a bit underwhelming, and it seemed like some pre-existing hip pain was the driver.  I was far more fatigued coming into this, feeling pretty wiped from the workout leading up to it, but got 15 reps on that first pull and felt VERY strong through it.  My left bicep played nice too: past few times it’s gotten a little tight on the pulls.  I really dig the progression I’ve come up with for this: do the weight on the axle first, then switch to the deadlift bar and go for broke, then add chains back to the axle, then chains on the deadlift bar, THEN we up the bar weight, strip the chains, repeat.  This is going to allow me to progress on it for a LONG time, vs my typical issue of racing to a stall.

* Was lacking fortitude on the weighted stretches today.  My chest just got in a bad way on the dips, and after those mat pulls I was absolutely toast.

* We’re going to have some wild weather these next few days, so walking is going to be at a minimum.  Tang Soo Do tournament tomorrow is honestly going to be pretty low activity, but good family time.

 Training Log: Entry 3239

AM WORKOUT (0410 Wake up via alarm)

75 KB swings w/55lb bell

2 mile walk w/80lb vest

.75 mile walk w/o vest

50 band pull aparts

Breakfast

Short walk with dog

Notes:

* Training motivation incredibly low this morning.  Alarm went off and I spent a solid minute contemplating rolling back over and sleeping in.  I’m pretty sleepy in general, despite getting some good sleep.  There is a possibility I am getting sick, although aside from sleepiness and a bit more body fatigue than usual I don’t have any other symptoms.  With it being just a walk day, it may also  have been part of the issue: hard to get excited about it, but I knew it was ultimately good for me, and I’m trying my hardest to remain as compliant as possible with the training (outside of having swapped out the forearm work).

* It started to rain toward the end of my 2 miles, and I was wearing my vest with iron plates, so I booked it back home, shucked it off and did the rest of the walk without the vest.  Still moved at a 3.0 pace this whole time, which is good to see.

* We got in a 4.5 mile walk as a family yesterday.  I’ve been going shirtless, getting maximum sun exposure.  I’m glad my kid isn’t too embarrassed about that.

* Another Tang Soo Do tournament prep night tonight.  Tournament on Saturday.  I will be doing open hand forms, weapon forms (long staff/bo/bong depending on your language) and sparring.

 Training Log: Entry 3238

AM WORKOUT (0409 Natural Wake Up)

**DOGGCRAPP** Week 7, Workout B1

Axle Curls

20xAxle

10x43

10x53

17+8+7x68

90 Second bicep stretch

Axle shrugs

20xAxle

10xLight band

10xAverage Band

14+5+4xStrong+Miniband   

70 second trap stretch w/axle+strong and miniband

Belt calf raise

10xBW

10x30

12x80

90 second belt calf stretch w/105lb

SSB Good Morning

10x65

10x98

13+6+6x148

90 second hamstring stretch w/40kg bell

SSB Front Squat

10x65

8x115

4x135

4x185

6x255

17x205

90 second quad stretch

BREAKFAST

Short walk w/dog

Notes:

* Training motivation not super high, but solid.  Whereas I have “it’s just upper body day” for the A days, this morning I told myself “The squat is the only hard part” for this workout, and that was enough.  Got up a minute before the alarm, which seemed like a good sign.

* Progress all around.  Very solid bicep pump, and the stretch afterwards was agony.  Really pushed the good mornings hard.  I had a goal to die on my feet with the front squats and it happened.  I was actually so exhausted that I failed the eccentric.  Part of that was my right knee was just being pissy all morning, so I was using a much slower eccentric than I prefer, which was really taxing.  And, once again, I made it a goal to keep my heels touching on the front squats, so it was super close stance and very quad focused.

* Looking pretty lean.  Always fascinating how it happens during the feast.  Part of me is thinking of just getting back to a traditional Apex Predator approach over the summer vs Feast and Famine.  I’m visiting my in-laws at the end of May, and maybe I’ll let that be a decision point.  It will also be my first “cruise” on DoggCrapp.  Thinking I might do Murph while I’m there, and otherwise just stick with walking and bodyweight stuff.

* I really do feel like the increased walking prioritization has been a big part of that.  With so few carbs in my system, I just run on fat whenever I do any activity, especially with such low intensity.  Been an interesting pivot to downprioritize intensity so much, but it honestly is suiting my appetite for training these days.

* Tang Soo Do last night was very technically focused.  Lot of weapon work.  Not much activity.

 Training Log: Entry 3237

AM WORKOUT (0410 Wake Up Via Alarm)

75 KB swings w/55lb bell

2.55 mile walk at 3.0 pace w/80lb vest (outside)

65x230lb reverse hyper

50 pull aparts

Neck harness

Lateral raise dropset

BREAKFAST

Short walk w/dog

Notes:

* We had some lightning storms this morning, so I went with my CAP barbell vest vs the Ironmaster, since the former uses sand instead of iron weights.  Seemed like the smart call.  It sits a little differently, but it’s still heavy.

* Focused on picking up my pace, and ended up at .3 faster than average.  It matches how fast I’ve been walking on the treadmill.  Wonder if I’ve engrained a faster walking pattern.

* Got in those odds and ends movements.  They all add up and help me feel good.

* Legit had an inclination to do log Kalsu this morning.   Stuck with the plan, but it seems I’m getting the itch to do some crazy stuff.

* Tang Soo Do is on the schedule for tonight.  With our tournament coming up, it’s most likely going to be a prep class: low impact.

 Training Log: Entry 3236

AM WORKOUT (0410 wake up via alarm) Been getting VERY good sleep for a while now

DOGGCRAPP Week 7, Workout A1

Dips

20xBW

10x30

5x55

3x80

5+3+3x117.5

90 second weighted dip stretch w/117.5

KB clean and press away

20x22.5

10x30

12+5+5x55

90 second shoulder stretch

Extreme Close Grip Swiss Bar Bench

20xBar

12x75

7x165

7+3+3x185

90 second tricep stretch w/55lb KB

Underhand Chins

8xBW

10+5+4x15

90 second hanging lat stretch w/105lb

Trap Bar Lift

10x175

10x245

5x335

11x430

60 second 115lb DB stretch

3x10 standing ab wheel

BREAKFAST

Short walk w/dog

Notes:

* Yet again, training motivation is high. Although I should cage that: I’m ready to do THIS training at this time, but I definitely don’t have that compulsion I used to have to train ALL the time. Multiple times over the weekend I saw an opportunity to get in a short sprint workout, but really thought to myself “I don’t want to do that”, so I didn’t. I’m finding that this is what I have a stomach for these days: 3 days of hard lifting, walking whenever possible, and maybe a few short sprints. But it was nice to get this knocked out this morning so I’d have my evening free, because the past 2 times this workout rolled around I ended up sleeping in instead.

* In that regard, I was curious how performance would match up, but I absolutely crushed it. I went up on weight for the dips, KB press and trap bar, and beat previous records on the swiss bar and chins. The trap bar was especially delicious, as I was able to up weight and match my previous record on reps with the lower weight, which, again, was set under more ideal circumstances. Definitely left some blood on the barbell there.

* Goofed on the swiss bar bench and did the math wrong initially. That set of 165 I had in my head as 185, but when I went to press it I could tell it was too light. Called it an extra warm up set.

* Just a good day overall. Might be able to get in a walk this evening. Doing my carb up meal: looking like some bison spaghetti, sourdough and some cookies/brownies.

Oh yeah, I came up with an idea that I'm sure I came up with before, but DoggCrapp/Super Squats hybrid.  Still train 3x a week, but change the movements each workout (A-B-C, A-B-C, etc).  Smaller jumps up in weight each week, allows the program to be run for longer, still brutal.

 Training Log: Entry 3235

Quick weekend summary: lots of activity, over 6 miles of walking, lawn work, some shorter sprint style workouts.

Got in mat pulls with the texas deadlift bar.  6 mats, 13+5+4x405+chains

Tonight, I made all the steaks.

Piedmontese bavette and filet mignon, then venison tenderloin and chops.

 Training Log: Entry 3234

AM WORKOUT (0410 wake up via alarm)

**DOGGCRAPP** Week 6, Workout B3

Band Curls

15xMiniband

10xMonster Miniband

6x2 minibands

11+6+5xMonster+Miniband  

90 second bicep stretch

Viking Kelso Shrugs

10x25

10x50

10x75

12+6+6x150 

90 second axle trap stretch w/strong bands

SSB Calf Raises

10xBar

10x175

10x265

90 second belt calf raise w/105lb

Viking deficit SLDL

10x50

10x100

12+8+7x150

60 second hamstring stretch w/40kg bell

SSB Squats

10xBar

4xBar+light band

4x115+light band

8x155+light band

18x115+light band

90 second quad stretch

2x10 standing ab wheel (10 second plank on the final rep)

BREAKFAST

Short walk w/dog

Notes:

* Once again, training motivation was solid.  Was borderline excited to get this workout done.  Still more in the frame that “after I do, that means I’m done and the weekend can start when I get home” rather than “yippee I get to go lift weights this morning”, but also NOT “I HAVE to do this if I wanna get my weekend”.  No convincing necessary: just up and at ‘em.

* Good contraction at the top with those band curls.  The bottom of the rep is a little on the light side, but I’m still getting a good pump.

* The SSB calf raises are absolutely the right call as far as bar on a back calf raises go.  Being able to use my hands to balance myself goes a LONG way, and I got in a very solid stretch.  I imagine that’s going to be my way forward, and I can just play around with load and bands as the need arises.

* Those Viking deficit SLDLs get a solid stretch in the hamstrings.  I realized that the bar gets further away from me as I get lower on the eccentric, due to the load of the landmine.  It’s a very unique movement.

* Those squats against the bands still rock me every single week.  I’m such a fan of them: the intensity they generate is just mind boggling for such a light load.  I am absolutely wiped out once it’s done, and the overload on the quads is nuts.  It’s got me thinking about reverse bands sometime for some of the other movements.  I just barely eeked out that 18th rep on the widowmaker.  I really just feel like my soul is going to escape.  It crushes everything.

* Mrs and I squared off again for Tang Soo Do sparring.  We had what felt like a 5 minute sudden death round at the end.  She took the W again.  Really awesome to have her come along so far.  Fun to play around with her defense.