Sunday, October 22, 2017

Training Log: Entry 2378

Airdyne workout
16 rounds at tabata intervals (20 seconds heavy, 10 seconds light)

Notes: Breaking it in for the first time.  I definitely see some potential in this.  Left knee is still achy, but nothing awful.

Woke up at 195.0.

Saturday, October 21, 2017

Training Log: Entry 2377

SVR II WORKOUT 5

PM WORKOUT

Axle dead stop deadlift
5x136
5x226
1x276
5x350
5x405
5x460
5x10x350

Dips
10x20

Axle row stripset
5x276 (cheat rows)
10x226
15x186
20x136

Reverse hyper 180
1x30

Notes: Back at home, and don't know if the road beat me up or what, but I basically felt like I was going to puke after every set of deads.  Before each set, I'd actually come up with a strategy for where to puke in the middle of the set should the need arise.  Supersetted deads with dips.  After that was done, I laid on my back for 20 minutes until I could finish the rest of the workout.

Woke up at 193.6 this morning.  Pretty good showing for a week of eating out.

Wednesday, October 18, 2017

Training Log: Entry 2376

SVR II WORKOUT 4

PM WORKOUT

Bench press
5xBar
5x95
5x135
5x185
5x235
5x270
10x300
16x235

https://www.youtube.com/watch?v=x7istltoQeM&

Chins (various grips)
8x10

Cable row pyramid
Sets of 5 until I couldn't, then back down sets of 5

DB lateral dropset
10x25lbs
10x20
10x15
10x10
11x5

Cable curl dropset
5x10 of whatever was on the stack moving down

KB swing 75
1x50


Notes: First time benching with a barbell since Oct 2015 and it just feels awful.  Part of it is that I was using some sort of super whippy Rogue barbell with a rack and bench I've never used before.  It's amazing the difference equipment makes with benching. Was hoping for more than 10, but was hitting the j-hooks, grip was too wide, and just general stupidity factors in the way.  Still a solid effort.

Doing something different with the cable rows; letting my shoulders and upper back roll forward on the eccentric, and then pulling them all the way back on the concentric.  Combination row/Kelso shrug.  Really has a good effect.

I always pick things up when I'm forced into these positions, and this is no exception.  Swings have been an awesome lower body movement and I totally need to bring them back.  Super easy to execute, loading is simple, and effect is big.  Also liking all the dropset work to quickly get my assistance knocked out.

Been eating out 2 out of 3 meals a day for the past 4 days.  Been rough on the GI system, and just not the way I like to live if I can avoid it.

Monday, October 16, 2017

Training Log: Entry 2375

SVR II WORKOUT 3

PM WORKOUT

Squats
5xBar
5x95
5x135
3x185
1x225
5x280
5x320
11x380
15x280

https://youtu.be/pkA0vnZ-jek

Pull ups
5x10

Dumbbell press dropset
10x50
10x45
10x40
10x35
10x30

Notes: Left knee's tendinitis has started to flare up again.  My squat has been pretty laggy, but growth has been more sustainable compared to when I'm really pushing it.  Bit of a balancing act.

Sunday, October 15, 2017

Training Log: Entry 2374

SVR II WORKOUT 2

AM WORKOUT

Barbell strict press
5xBar
5x95
5x135
5x155
5x175
9x200
15x155

https://www.youtube.com/watch?v=KuwV3FIdFj4

Pull ups
5x10

Cable row dropset
5x10

DB bench press dropsets
10x85
10x80
10x75
7x65
7x55
6x45

KB swings 60
1x50

Notes: Traveling and slumming it in commercial gyms, so doing some different stuff for assistance work.  REALLY wanted 10 on that press, but cramped up bad on rep 9.  Still, a lifetime PR, I'm sure I can now officially press my bodyweight for 10 reps, which was a goal for a long time, and being able to do this on an AM workout is even crazier.  That widowmaker set afterwards was even more brutal.  I am really digging this program.

Friday, October 13, 2017

Training Log: Entry 2373


SVR II WORKOUT 1

PM WORKOUT

Texas Deadlift Bar Deadlifts (touch and go)
5x135
5x255
1x345
5x385
5x435
14x485
17x385

https://youtu.be/eR8b6KMmxGE

Standing ab wheel
4x8

Light band pushdown
1x50

Band pull apart
1x50

Notes: Holy crap I've been missing this.  It was the perfect combination of difficult and awful.  Technique seemed decently solid too, minus the bar drifting away for a rep or 2.  Hell on recover; the backoff set was difficult to psyche up for.  Excited to follow this program through for a bit.

Hit the PM workout because I hit the road for a 7 hour drive tomorrow and a week out of town.  Will still train where I can.

Woke up at 193.4 this morning.  Won't have any decent weigh ins for a while.

Thursday, October 12, 2017

Training Log: Entry 2372

GOD IS A BEAST ANCHOR WORKOUT 12 (FINAL WORKOUT) 

AM WORKOUT

Axle bench press
5xAxle
5x66
5x136
5x186
3x246
3x281
3x316
3x281
3x316
2x351 (lifetime PR)

https://youtu.be/SiQbtKcmnYw

SSB squats
5xBar
5x155
3x205
1x245
5x5x320

GHR w/10lb plates
4x10

GB lat pulldown 110
5x10
1x15

Full ROM plate raise w/7.5kg bumper plate
1x31


Notes: That bench PR was unexpected.  281 felt like a million pounds.  Really just discovering strength at this point.  Incredibly happy, and think I might've had a 3rd in me.

Woke up at 192.4.  This made the PR for bench even crazier.

Also, added this to the gym yesterday


$75.  Great find.