Saturday, May 26, 2018

Training Log: Entry 2511

MURPH HERO WOD

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

All with 21lb vest

Time-1 hour 6 minutes

Notes: Last year I did this without a vest, since I didn't have one.  Made a point of getting on this year.  Ran this RX, so the run, then all the pull ups, all the push ups, all the squats, and the mile run.  I know you can break it up, but since this is a memorial WOD celebrating a hero, I figured it was worth doing it the most painful way possible.
 Same reason I went "high school football practice" mode and drank no water during.


Did this while visiting my in-laws in Denver, so elevation was a slight factor, although in truth the whole thing sucks so much it's hard to say what in particular is the issue.  I actually felt better this year than last year; think I was better conditioned for it.  Ran the first mile in 8:36, took around 13 minutes to do the pull ups, started the squats around the 34 minute mark, and started the run around 54 minutes.

Started off the pull-ups with sets of 10 until I got to 50, then sets of 5.  Did 12 deep breaths between sets.  Push ups was a set of 25, then a set of 20, then lots of 10s, 9s and 8s.  Squats was 2 sets of 30 and a set of 40 to get 100s.  12 deep breaths between sets again.

Run was on a bit of a trail.  Sharp elevations and downhills.

Really proud of my Wife; on a whim, she decided to join me.  She did the run, push ups from her knees and all the squats.  We got to suffer together.


Just as an aside, I've been doing 1 set of 100+ push ups and 100 band pull aparts a day prior to this, and am planning on continuing it.  It's a deload, but this has been good for getting blood flowing through my body.  I'm making a point to not exert myself on the push-ups, so I'll go until I feel like I need to grind out a rep and then I'll stop.  Staying away from lockout and just keeping tension in the muscles.  I really want to get some solid hypertrophy for this training block, and I'm thinking spamming volume will be the solution.  Now that all my running obligations are gone, I can let the bodyweight rise a little.

Tuesday, May 22, 2018

Training Log: Entry 2510

AM WORKOUT

SUPERSETS

Buffalo bar squat 240lbs
10x10

ODD SETS
Dips
5x29

EVEN SETS
Log cleans 210lbs
5x3

Band pull aparts
1x50

Notes: Finally dove in to the 10x10.  Used some 5/3/1 principles, specifically operating off a training max rather than a true max to find my percentage here.  Started with 500 as a conservative 1rm, took 90% for 450, then .77 to get a 10rm and 70% of that for worksets ala the Deep Water book.  This was just about right.  It sucked, but wasn't impossible.  Plan moving forward is to slowly work that weight up to what it would be if using a true max and then go from there.  The supersets were the right recipe for this.  Still got in a good amount of work, but was able to recover enough between sets for the next set of squats.  Might throw band pull aparts in to make it a giant set that isn't terribly taxing, but we'll see.  Excited to see where this takes me.

Woke up at 193.8.

Monday, May 21, 2018

Training Log: Entry 2509

AM WORKOUT

GIANT SETS

Log viper and press away
5xLog
5x145
5x165
13x190
1x255-strict (lifetime PR)
15x145

Weighted NG chins 55
5x10

Band pull aparts
5x20

GIANT SETS
Log clean and push press 210
1x5
3x4

Reverse hyper 230
4x16

Hammer curls 45
4x9

Notes: That 255 is a massive victory.  I took video that I'll upload later, but looking at it, it didn't look as awful as it felt.  The clean is still sluggish, but I have enough energy, and I ended up pressing it strict instead of viper just because of how long it took, which means I should have even more in me when I get the technique figured out.  Leg drive needs some work on the push presses, but that's about standard for me.  Cut out a round of work, since I have my fitness test this afternoon and wanted to leave a little in the tank. 

I'm 10lbs away from comp weight, and that's with a strict press, with 2 months to go.  I'm feeling real good right about now.

Woke up at 197.4.


PM WORKOUT

FITNESS TEST

Height: 69"
Weight: 196lbs
Waist Measurement: 32"
1 minute push-ups: 57 (max score, got it done in 30 seconds)
1 minute sit-ups: 54 (max score, got it done in 45 seconds)
1.5 mile run: 10:50

Notes: I have NO idea where the hell that run came from.  That's the best time I've had in about 11 years.  That weighted vest paid off in spades.  I ran the first lap in 1:32 and the mile in 7:05, and never really felt like I was in a all that much agony.  Despite training slow, I trained to endure, and it worked out well.

Also, video of the PR press I set this morning

https://www.youtube.com/watch?v=WOOGmBcYdHg

Allow me to pat myself on the back briefly, because for once I feel like I'm firing on all cylinders.  Yes, my static strength has taken a very slight plunge, but it's already looking to come back well, and events and athleticism are feeling awesome.  Think I got something good coming my way these next few months. 

Sunday, May 20, 2018

Training Log: Entry 2508

PM WORKOUT

Stone of steel over bar (20)
3xSoS
3x+50lbs
3x+70
2x+90
8x+50

https://youtu.be/Z0GO_TAUgdw

Prowler loaded w/90lbs
5 rounds of 50' high handles/50' low handles with 30 seconds rest between rounds

Notes: With the calories up, I'm ready to start pushing the training again.  SoS is really coming along.  I'm learning a lot of those things people already know, but because I'm an oaf it takes me longer.  Today, I really figured out how to squeeze the hell out of the stone with my upper body, squeezing the stone itself and squeezing it into my chest too. This gave me MUCH better control lifting the stone up, and I did a lot less of my usual "catch the stones with my biceps" technique I was doing previously.  Since the only time I ever trained stones was in competition, it turns out I've been over-reliant on tacky, and was using that to "grab" the stone.  Training without it now, I'm figuring out how to really use myself.

That prowler was good work.  Legs are totally sore, and I wanted to use this to get some blood in it.  The prowler will NOT move with low handles unless you get your body low as well.  Kaz talked about how this was getting into the pain zone and people being unwilling to do it, and I get it now.

I took a photo to capture where I was when I started gaining weight.  I'm pleased with my current body comp, and it's good to know I can come back to it when I need to.  Also was able to capture my stone hickey on my right pec, so that's cool.



Saturday, May 19, 2018

Training Log; Entry 2507

AM WORKOUT

Texas deadlift bar deadlifts
5x135+chains
5x225+chains
3x315+chains
1x405+chains
1x535+chains

DROPSET
10x405+chains
10x315+chains
10x225+chains
10x135+chains

https://youtu.be/CbaW75xEjxw

Standing ab wheel
4x8

Front squats
5xBar
5x95

REST PAUSE (12 deep breaths between sets)
20x135
10x135
8x135
7x135
5x135

Kelso shrugs 50
1x10


Notes: I have definitely reached my limit of pushing the training and the running and the weightloss all at the same time. That topset of 535 was way too much of a grinder for this part of a training cycle, and a weight I've moved for a ton of reps in the past.  Just got a lot of accumulated fatigue.  Salvaged the day with a bunch of dropsets and rest pausing, because I'm in no shape to move anything super heavy.  Front squats were pretty cool though.  Goal was 50 in as few sets as possible.

Woke up at 194.8.  Had my normal cheat meal yesterday.

Friday, May 18, 2018

Training Log: Entry 2506

AM WORKOUT

GIANT SETS

Axle Bench press
5xAxle
5x136
5x186
5x256
3x281
7x316
15x256

Pull ups
5x16

Band pull aparts
5x20

GIANT SETS

Axle strict press 123
5x10

Log cleans 200
5x3

Lateral raises 20
3x12
2x10


DB curls 40
3x8

Notes: Something of a trend currently, where my mainsets are ok but my event work is moving really well.  Wanted more than 7 for that bench topset, but the log cleans moved smooth and strong, and I got through all my press sets.  I'll take the victories where I can.  I'll be deloading next week as part of a vacation, hitting Murph, and then coming back with some more calories.

Woke up at 193.8.

Thursday, May 17, 2018

Training Log: Entry 2505


Treadmill run w/24lb weight vest

Incline: 1
Speed: 7.0
Distance: 1.5 miles
Time: 12:52

Notes: Finally conquered this.  Getting better at enduring the suck of it, but it still sucks.  Run test is in 4 days, and then Murph the week after.  I'm planning on starting the gradual weight gain right about now, because there's no real way to put on weight quickly enough to negatively impact running, but simply getting more calories in should start helping my recovery.

Woke up at 193.4.