Training Log: Entry 1574

(25) Chain Suspended Seated Overhead Press 205
1x8

Notes: Gotta remember to bring my hands in.

Weighted chins 65
50

Incline Fat Grip DB press 75+miniband
5x10

Notes: Switched out floor press with this just to get used to pressing a fat DB with some added instability via the band.  Figure this will allow me to prep for my contest while still hammering bench assistance work.

FG DB rows 75
5x12

GB curls
5x15

Training Log: Entry 1573

Deadlifts 600
7 reps

http://www.youtube.com/watch?v=3HO31a034jk&feature=youtu.be

Notes: Last rep was sketch, but this was an amazing day for me.  Been having anxiety pulling off the floor past few times, but today felt great.  Last warm-up flew off the floor, and weight wasn't overwhelming.  Form has definitely changed, but it works.

Reverse hyper 90lbs
50 reps

Ab wheel
35 reps

GHR sit ups
15 reps

Notes: Called it after that.  Huge deadlift, drove 5.5 hours including LA traffic, and been feeling sick, felt like I earned a short workout.

Training Log: Entry 1572

Deload

Dips
100

Chins
100

Log clean and press 145 (clean once)
5x10

Notes: Tried some push pressing on the last set and manged 2 reps.  Very difficult technique, will need to look into it.

Log rows 145
5x10

Band pull aparts
5x20

Pushdowns
100

Training Log: Entry 1571

(9) Chain Suspended Squat (Competition Height) 525
1x4

Notes: Just like last week.  Weight felt light, lost my breath, couldn't do another rep.  May consider racking for a rest pause approach in the future.  Also, if I were to forecast injuries, I would say that my next one is going to be my right quad, right at the teardrop.  It's been bugging me for weeks.

GHR
3x10

Reverse hyper 220
3x10

Notes: My back feels destroyed.  May have to up the cals.

GHR sit up 20lbs
3x9

Axle cleans
3x105
3x155
1x205

Notes: Only thing moving fast was my heart rate.  May consider GtG with a light weight with these.

Front squats 195+chains
3x10

Front squat/squat superset 145
20/20

Notes: Strength is shooting up with these as I get used to the form.

Training Log: Entry 1570

DELOAD

Chins
100

Swiss bar floor press 245
5x10

Log curls 80
5x8

Log rows 80
5x15

Notes: Grip is fried after farmers, made it hard to train.

Lateral raises/band pull aparts

Training Log: Entry 1568

Farmer's Walks

Various distances and weights

Notes: Just getting a feel for this event again.  I need to thicken up my handles, as presently they cut pretty hard into my hand.  Did a few sets with fat gripz.  I realize I am simply stronger thumbless when it comes to fat grip work versus full gripped.  I imagine my crushing grip being strong while my pinching grip is weak is the biggest contributor to this.

Training Log: Entry 1567

(2) Mat Pulls 600
1x9

Notes: Noticed I'm crunching my right glute whenever I reach the final contraction on the movement.  Causes me pain for a few days usually.  Something to watch for.

GHR
3x10

Reverse Hyper 220
3x8

Ab wheel with chains
2x8
1x10

Fat DB rows 105
15

Notes: This isn't going to work.  Need more volume.  Rows between sets of everything here on out.

SSB Squats 285+chains
3x10

220
30

Training Log: Entry 1566

(1) Chain suspended bench press 315
1x4

Chins
210 total

Band pull aparts
5x20

Log clean and press (clean once) 140
5x10

Notes: Getting a feel for the clean technique on the log.  Very intuitive.

Log rows 140
5x10

Band pushdowns
100

Training Log: Entry 1565

(10) Chain Suspended Squats 525
1x5

Notes: Weight felt really light, was moving with zero issues, but lost my breath on rep 5 and fell out of my groove.  Keeping my breath is the key to all of my big lifts.  The better I get at it, the more I lift.

GHR
3x10

Reverse hyper 210
3x12

Axle cleans
3x105
3x155
2x205

Notes: Working on technique and speed.  Thankfully only need to clean one time in my next contest, but this is a definite weakness for me.  Wrist is still tender, but holding up.

Front squats 190+chins
3x10

Front squat/squat superset 140
20/20

Notes: Front squats were effortless today.  Think the technique is coming along.

Training Log: Entry 1564

(19) Chain Supported Seated Overhead Press 195
1x8

Notes: Realized I've been gripping too wide.  Brought it in slightly and the weight exploded off my chest.  End of cycle, deload and start over soon.

Weighted chins 60
55

Swiss bar floor press 240
5x10

Log curls
5x10

Log rows
5x20

Notes: Want to get more familiar with the log, and get more rowing in.

Lateral raises/pull aparts

Training Log: Entry 1563

(3) Mat Pulls
1x10

Notes:  Strength still holding up, and form is mutating every training session, but I'll take it.

GHR
3x10

Reverse hyper 210
3x10

Ab wheel
3x15

Notes: Felt a sharp pain in my abs around rep 8 of the last set.  Will have to monitor.

Fat Gripz DB rows 50
1x20

Notes: I forgot the last time I was training for strongman when I realized that fat gripz honestly suck for pulling movements.  They're too squishy, making it hard to actually get a decent grip.  My rowing is embarrassing, and I have really been slacking though.  I plan to do log rows and actual fat DB rows for some high volume while my contest approaches.

SSB Squats 280+chains
3x10

220
1x25

COMPETITION UPDATE

Found another strongman competition to train for.

http://www.marunde-muscle.com/forum/showthread.php?t=22593

I will be entering the novice division.  I have confidence in my ability to handle some of the weights in the open, but others would just crush me.  I'm still a little guy in the world of strongman.

Last Man Standing Deadlift: (60) seconds 
Competitors will lift bar from the ground, must wait for down command from
head judge in order for lift to count, legs must be locked, one missed lift and competitor is finished with event, bar will increase in weight until there is a single lifter left, will be using 7' -0" standard Olympic bar. Starting weight is:
HST/Novice- 225lbs. w/ 25lbs. weight increases (No Exceptions).
(EVENT COULD BE REPLACED WITH CAR DEADLIFT FOR REPS)

Over Head Medley: (5 implements- 60 seconds)
Novice- 190 Log, 110 DB, 130 DB, 200 Keg, 210 Axle
Competitors will lift each implement, separately, from the ground and press overhead (i.e. Jerk, push press, strict press). You must wait for the down command from the head judge for the lift to count. Elbows and legs locked, and feet together. Each competitor has 60 seconds to get all implements. Keg, Axle, and Log will be pressed overhead with 2 hands, while the dumbbell will be pressed with 1 hand. Straps and belts allowed. (Further rules will be discussed at rule meeting)

Farmers Carry - Max Distance: (50', No Lifting Straps or sticking adhesive allowed)
Novice- 200 each
Competitors will pick up the farmers walk implements from ground and carry as far as possible. ZERO DROPS ALLOWED. As soon as an implement is dropped, distance will be recorded.

Tire Flip: (60 seconds - 50')
HST& Novice- 500lbs (Tire flip only)
Men Division competitors will flip a tire as quickly as possible over a 50' course, fastest time wins event. No rolling the tire. 


Arm-Over-Arm Truck Pull: (70 ft course 60 seconds)
Competitors will pull on a 1” Rope connected to a vehicle. They will have 60 sec to pull the vehicle and complete to course. If not completed, distance will be measured.
HST& Novice- Full size truck (TBD)


OVER-ALL TIE BREAKER CHALLENGE; Atlas Stone Shouldering: (60 seconds)
The Classic Strongman Event; The competitor will lift the round concrete atlas stone from the ground and bring it to his/hers shoulders. The competitor must show stability of holding the stone in place and await the down command from the head judge for the lift to count. You will have 60 sec to get as many reps as possible. 


I thankfully own a majority of the equipment I will need to train with for this event, so things should go well.

Training Log: Entry 1562

(3) Chain Suspended bench press 315
1x5

Chins
200 total

Axle press 180
3x10
1x6

Notes: Time to swap out.

Band pull aparts
200

Pushdowns
100

Log rows
80

Notes: Really liked this.  I'm able to drag the log up my legs and minimize back strain. Will have to keep looking into it.

Training Log: Entry 1561

(11) Chain Supported Squats 525
1x5

Notes:  Starting at top rather than bottom of movement.  Was still a little gunshy on pushing my quad here.  Still doing 3x10 GHRs as my warm up.

Reverse Hyper 210
3x8

KB swing
3x3

GHR sit ups 15
3x10

Front squats 185+chains
3x10

Front squats to squat superset 135
20/20

Training Log: Entry 1560

Annual PFT

Push ups (1 minute): 67
Sit ups (1 minute): 58
1.5 mile run: 12:00

Total score: 90.4


Made it over 90, good for another year.  The cold sucked to run in, and my lungs were on fire, but I managed.

Training Log: Entry 1559

(20) Chain Supported Overhead Press 195
1x6

Notes: Have my PFT tomorrow, so didn't want to push it too hard.

Chins 60lbs
50

Swiss bar floor press 235
5x10

Axle curls 65
5x10

Lateral raise/band pull aparts

Training Log: Entry 1558

(4) Mat Pulls 600
1x11

Notes:  This was an outstanding 4 week pull for me.  Usually, I treat this like a deload, but I had a ton of strength in me.  Going to be curious how my pulls off the floor go with this weight.

Reverse hyper 200
3x12

Ab wheel
3x15

GHR
3x10

Kroc Row 120
1x30

SSB squats 275+chains
3x10

220
1x20

Notes:  Quad is all healed up.  500 squats in a week seemed to help.

Training Log: Entry 1557

Treadmill Run

Speed: 8.1
Incline: 1
Distance: 1.5 miles
Time: 11:04

Notes:  Cardio is really good these days.  I think all the strongman and tabata stuff is paying off.  I usually need to be about 10lbs lighter to pull this off, but right now everything is working out.

Training Log: Entry 1556

(3) Chain Suspended Bench 315
1x6

Chins
210 total

Axel press 175
4x10
1x7+3 push presses

Meadows rows drop set (100,75,50)
20,20,15

Band pull aparts
200

Band push downs
100

Training Log: Entry 1555

Reverse band squats 585
1x5

Notes:  Set up the mini light bands with my tow straps in the rack.  Quad held up just fine, and this was still pretty challenging.  Didn't go all the way in the red with this, but was still plenty taxed.

GHR
3x10

Reverse hyper 200
3x10

GHR sit up 15lbs
3x9

Neck harness

Squats
100

Notes:  Day 3 of rehab, and it seems to be paying off.

Training Log: Entry 1554

(21) Chain suspended seated overhead press 195
1x8

Notes: Left shoulder was bugging me for some reason.

Weighted chins 55
65 total

Swiss bar floor press 230
5x10

Axel curls 65
5x10

Lateral raises/pull aparts


Notes:  Been doing 100 reps of squat variations for the past 2 days to help rehab my quad.  Yesterday was safety squat bar, today was front squats.

Training Log: Entry 1553

Treadmill 1.5 mile

Incline: 1
Speed: 7.9
Time: 11:20

Notes:  This is definitely what led to my right quad being tweaked, as I could feel it being unhappy during the run.  Still, at this rate, I have zero fear about my PFT next week.

Training Log: Entry 1552

(5) Mat Pulls 600
1x12

Notes: This cycle is going amazing so far.  Still amused at how my technique has changed with my improved mid/low back with my reverse hyper.

Reverse hyper 200
3x8

Ab wheel from knees
2x15
1x8

GHR
3x10

SSB squats
5x30

Notes: Went heavy in warm-ups and right quad was still a little torqued.  Been resting it, and I know better than that.  Going to start hammering the quad with volume while keeping the weight low.  Most likely will bail on current cycle of squats and start going reverse band.

Training Log: Entry 1551

(4) Bench press 315
1x8

Notes: Focusing more on keeping my base stable and leg drive.

Chins
210 total

Axel press 170
5x10

Meadows row 85
1x45

Band pull aparts
200 total

Pushdowns
100

Training Log: Entry 1550

(13) Chain Suspended Squats 525
1x10

Notes:  Pulled my right quad around rep 5, but still managed to finish the set.  This was actually the best squat workout I've had in a long time.  Zero issues breaking the bar off the chain, and I felt like I had an 11th in me if my quad wasn't bugging me.  A few hours post workout, it feels like a minor twinge thankfully.  I think a few days of overeating, icing and motrin should do the trick.

Reverse hyper 190
4x10

GHR sit up 15lbs
3x8

Training Log: Entry 1549

(22) Chain suspended seated overhead press 195
1x9

Chins 55lbs
58 reps

Swiss bar floor press 225
5x10

GB curls, lateral raises, band pull aparts


Notes: Did some sort of "track and field" day for PT today.  Ended up tripping over someone's ankle on a relay race.  Took a tumble and landed on my left shoulder.  Some bruising and road rash, but shouldn't take me out of the fight.

Training Log: Entry 1548

1.5 mile treadmill run

11:33

Notes: PFT on 10 Dec.  Haven't been training as much for it as I usually do, but my cardio is in decent shape from the strongman training, so I think I'll be ok.

Training Log: Entry 1547

(6) Mat Pulls 600
1x14

Notes: Another great session.  I had a 15th in me, but didn't feel the need to blow out the blood vessels in my eyes this early into the cycle.  Even if my reps off the floor don't jump much, having improved this much off the top end of the movement is still incredible.

Reverse hyper 190
3x8

Ab wheel
3x11

GHR
3x10

DB rows 110
1x50

SSB Massive Drop Set
10x215
10x205
10x195
10x185
10x175
10x165
10x155

Notes:  Was getting burnt out on the movement, so did this for some fun.  Only rested as long as it took to take the weights off the bar.  Quads started cramping/locking on the set of 175 and kept going until the end.  Really did a good job of getting in some volume without beating myself up too much.

Training Log: Entry 1546

(5) Chain suspended bench 315
1x8

Notes: Finding difficulty getting leg drive on later reps with this set up.  I think bouncing off the chains is getting me loose.

Chins
205 total

Axel press 170
4x10
1x10 push press

Band pull aparts
5x20


Did tabata log clean and press with 100lbs yeseterday, and some crossfit PT circuit in the afternoon today.

Training Log: Entry 1545

(14) Chain Suspended Squat 525
1x10

Notes: Starting position is getting hard to get into, but once I managed it I'm good to go.  I may just be overthinking it.

GHR
3x10

Reverse hyper 180
3x12

GHR sit up w/10lb plate
3x11

Squats 300+chains
3x10

Squats 235
1x20


General notes:  Been feeling beat down since the deadlift day on Saturday.  My usual "overtrained" symptoms, to include soreness in my traps.  I'll see if I can outeat it, but otherwise, I got a few more tricks up my sleeve.

Training Log: Entry 1544

(23) Chain Suspended Seated Press 195
1x9

Weighted Chins 50lbs
70

Swiss bar floor press 220
5x10

Grenade ball curls

Lateral raise/band pull aparts

Training Log: Entry 1543

(7) Mat Pulls 600
1x14

Notes: Best deadlift session I've had for months.  Last cycle got junked up, but this is growth between my last 7 mat pull.  Up 15lbs and a rep, I'll take it.  My form is getting different.  Once I get the bar to the middle of my quads, my upper/middle back takes over and the bar jumps up.  I think the reverse hyper is the contributing factor here, I have some new strength that my body is finding use for.  Additionally, my diet has been better this week, something to keep in mind.

Reverse hyper 180
3x10

Ab wheel from knees
3x10

GHR
3x10

DB rows 110
1x40

SSB Squats 270+chains
3x10

SSB Squats 215+chains
1x25

Notes:  Move the squats to the end of my workouts now, ala DC.  It's helping make the workouts shorter and more brutal, which is good for my schedule.

Training Log: Entry 1542

(6) Bench Press 315
1x10

Notes: Lost my leg drive/base.  Amateur.

Chins
200 total

Axel press 165
4x10
1x10+2pp

Meadows rows 85
1x50

Band pull aparts
125

Pushdowns/curls

Training Log: Entry 1541

(15) Chain Suspended Squats 525/GHRs 3x8
1x10

Notes: Scaled the weight back to get more reps and give myself some room to work back up.  Also, did my GHRs as part of my warm-up for this.  Worked out well, good way to get in more volume early in the routine.

Squats
10x290+chains
2x10x300+chains

Notes: Math error on first set, gives me a chance to re-accomplish.

Reverse hyper 180
3x8

GHR sit up 10
3x10

Squats 225+chains
1x30

Training Log: Entry 1540

(24) Chain suspended seated overhead press 195
1x9

Notes: ROM progression seems to be working on this.

Weighted chins 50
65 total

Swiss bar floor press 215
5x10

Axel curls
2x6 @105
3x13 @55

Notes: Need to train arms heavier.  Been slacking.

Lateral delt stuff

Training Log: Entry 1539

DELOAD

Reverse hyper 160
3x12

GHR
3x10

Ab wheel
3x8

SSB squat 265+chains
3x10

215+chains
1x20

Training Log: Entry 1538

(7) Chain suspended bench press 315
1x11

Notes: Looks like I'm getting stronger on this.

Chins
200 total

FG meadows row 85
9x5
1x25

Axel press 165
4x10
1x10 push press

Arm/shoulder stuff

Training Log: Entry 1537

Tabata front squats 95lbs

Notes: First time being able to condition in a long time.  Much needed.

Training Log: Entry 1536

(25) Chain suspended seated overhead press 195
1x9

Weighted chins 45
85 total

Swiss bar floor press 210
5x10

Log curls
5x10

Lateral delt stuff

After all of this, I did some PT.  Ended up running 1.5 miles and doing 100ish push ups and sit ups.

Training Log: Entry 1535

(15) Chain Suspended Squats 565
1x6

Notes:  Finding my groove every week.  Wrists weren't playing nice today, but still managed to get the weight up.  After my deload, I'm going to swallow my pride and start at about 525 for a full cycle.

Squats 290+chains
3x10

Reverse Hyper 160
3x8

Weighted GHR sit up 10
3x8

Squats 225+chains
1x20

Training Log: Entry 1534

Log Clean and Press 160
1x14

Wife gets me amazing birthday presents.  Had a lot of fun with this, want to keep it going.

Chins
50 w/45lbs
20 bodyweight

Notes: Quick and dirty workout today

Training Log: Entry 1533

(1) Chain Suspended Bench 305
1x5

Notes: This is right off the chest.  Happy with the progression, ready to start again soon.

Chins
200 total

Meadows rows 80
3x30, 1x10

Notes: Just wanted the workout to be over, so I broke this up into fewer sets.

Axel press 155
4x10
1x10+2pp

Tricep pushdowns

Training Log: Entry 1532

Squatpocolypse

Drop set 405-315-225-135-front squat bar
10 reps each

Notes: Running short on time, and training first thing in the morning, so max strength wasn't there for partial work.  Really got some blood flowing.

Training Log: Entry 1531

Took a practice physical fitness assessment today.  These were the results.

Waist: 34"
Push ups: 67 in less than a minute
Sit ups: 58 in less than a minute
1.5 mile run: 12:13

Overall score of 90.9.  Considering I haven't started prepping/running for my real PFT yet, this is a great showing for me.

Training Log: Entry 1530

(19) Suspended Seated Overhead press 185
1x8

Notes: This is off the chest, cycle over.

Weighed chins 45
80 total

Swiss bar floor press 200
5x10

Arm/shoulder stuff

Training Log: Entry 1529

(3) Mat Pulls 585
1x11

Notes:  Still feeling a little GI distress.  Fatigue was a factor, but strength was still high.  The pull felt distinctly like 2 parts today.  I got the bar to mid quad, and then hips went forward at same time knees extended.  This felt stronger/faster than before, might have to look into it.

SSB Squats 250+chains
3x10

Reverse hyper 150
3x10

GHR sit up w/5
3x9

Kroc rows 100
1x50

SSB Squats 205+chains
1x25

Training Log: Entry 1528

(2) Chain Suspended Bench 305
1x7

Chins
200 total

Meadows rows 82.5
10x5

Notes: Had some GI distress from some undercooked steak the other day, and tried to minimize exerting myself while bent over at the waist.

Axel press 150
4x10
1x10+5pp

Arm stuff

Training Log: Entry 1527

(15) CSS 560
1x5

Notes: Seem like I'm back in the groove again.

Squats 285+chains
3x10

Reverse hyper 150
3x8

GHR sit ups w/5
3x8

KB swings

Neck harness

Squats 225
1x30

Training Log: Entry 1526

Tabata axel hang clean and press 105

Notes: Really liking these.  I'm also planning on getting a log in the near future to try this as well.

Training Log: Entry 1525

(20) Chain suspended seated overhead press 185
1x9

Weighted chins 45lbs
75 total

Notes: Just getting burnt out with my programming on these.  Threw in some variety.

Swiss bar floor press 195
5x10

Axel curls 75lbs
3x10
2x8

Shoulder stuff

Training Log: Entry 1524

(4) Mat Pulls 585
1x11

Notes: Not a bad day.  I only had 1 meal in me, and pulled this 2 hours later than I like to.  This is traditionally the height that gives me the most trouble, so should be smooth from here.

SSB Squats 205 rest pause
20,8,5,5

Training Log: Entry 1523

(3) Chain Suspended Bench press 305
1x7

Chins
200 total

FG Meadows row 80lbs
10x10

Axel press 145
4x10
1x10+5 push press

Arm stuff

Training Log: Entry 1522

Tabata axel hang  clean and press 105

Notes:  Was going to take a break from cleaning, but looks like I'm hooked.  I think training the hang clean will help prevent interference between my dead and my clean.

Training Log: Entry 1521

(21) Chain Supported Seated Overhead Press 185
1x9

Notes:  Making an effort to hit the chains at the bottom of each rep while maintaining tension in my upper body.

Chins
200 total

Swiss bar floor press 190
5x10

Axel curls 65lbs
5x10

Shoulder stuff

Training Log: Entry 1520

(5) Mat Pulls 585
1x8

Notes:  Still some post contest fatigue.  Legs have been sore since my squat session, need to re-adjust.

SSB Squats 245+chains
3x10

Reverse hyper 140
3x12

GHR
3x8

GHR sit ups
3x8

Kroc rows 105
1x45

SSB Squats 205+chains
1x20

Training Log: Entry 1519

(4) Bench press 305
1x7

Notes: Set up fell apart here.  Increased ROM may be a player.

Chins
200 total

Axel press 140
4x10
1x10+5 push press

FG meadows row 77.5
10x10

Arm stuff

Training Log: Entry 1518

(13) Chain Suspended Squats 550
1x1

Notes: Squats are kinda screwed up with my current rotation, and 550 seems to be a tricky number for me.  Think I'm going to bump back up to 15 links and keep setting weight PRs until it's time to deload, and then start the ROM progression process again.

Squats 275+chains
3x10

GHR
3x8

GHR sit up
3x8

Reverse hyper 140
3x10

Squats 225
1x20

Notes: Starting light again after the comp.

Training Log: Entry 1517

(22) Suspended Seated Overhead Press 185
1x10

Notes: Need more discipline on getting the bar all the way back down to the chains

Chins
200 total

Swiss bar floor press 185
5x10

Notes: With the comp over, my emphasis goes back to building my bench

GB curls

Shoulder stuff


General notes: Simplifying my program.  It was starting to get a little cluttered.

Got some video and a write-up about my strongman comp experience

http://www.youtube.com/watch?feature=player_embedded&v=9o1gxfykAbQ

Didn’t cut weight for this, because it was my first time competing and I didn’t want to mess around with extra variables.  Weighed in at 197lbs.  Ate a light breakfast of 4 cherry poptarts, a McDonald’s sausage biscuit and a large diet coke.  Was sipping on half Gatorade/half water throughout the day to stay hydrated, and the comp was right across the street from a Costco, so I was able to have pizza for lunch, which is always a good day.
I did practically no warming up for events.  One reason for this was because there was a pretty big turn out for the comp (9 people alone in the 200lb division, and probably about 25 people total), so getting access to the implements was tough.  The other reason was because I simply don’t spend much time warming up in general.  Never really felt a need to.  While other people were foam rolling and stretching, I was sitting on the floor drinking Gatorade.

First event was the 200lb axel clean and press for reps.  Clean each rep.  This was the event I was the most worried about, mainly because up until a month ago I had never done a clean in my life.  I made an axel to train with in my garage, and the very first time I attempted to clean, I sprained the holy hell out of my left wrist.  Since I only had a month to get good at events, I kept training with the injury and went through 100 motrin tablets in a month, but the most worrisome thing was that whenever I sprained my wrist, my grip was shot in my left hand.  I knew that if I re-aggravated the injury, my grip would be done for the rest of the comp.  Also, since cleaning injured my wrist, I was never able to train very heavy for high reps.  I could either go heavy, or light for high reps.

Amazingly, everything came together for the event.  I thought for sure I was going to need to continental clean after the 3rd rep, but I was able to get the weight up with a double overhand for 7 reps.  My biggest problem was overcoming my body’s natural instincts to set up for a deadlift instead of a clean.  You can see it in the video where I go to do the first pull and roll the bar too close.  Once I got out of my own head, I could move the weight.  Also, after watching most of the other competitors, I realized I was one of the strongest, if not THE strongest guys in the 200lb weight class (in terms of actual static, 1rm strength), and wanted to make a point by strict pressing the first rep.  It was a dumb thing to do, but it made an impression on the other competitors.  It didn’t really matter much anyway, as my leg drive was purely cosmetic whenever I did try.  I had managed to get decent at it in the gym, but fell back into old habits on comp day.  7 reps put me in 4th, with 1st doing 10, second doing 9, and third doing 8.

Next event was the 500lb yoke walk/300lb sled drag medley.  I was able to practice the sled, but had never even seen a yoke in person before.  There was a chance to warm up with the implement, but I turned it down, mainly because after the first event I knew my cardio was crap and I basically had to save every ounce of energy I had for each event.  I wore my elitefts SHD knee sleeves for this, and was thankful I had them, because the support went a long way.

Just like on the clean and press, I set up for the yoke like it was a squat, which was a big mistake.  The bar was too low on my back and made it impossible to control.  I could get a few steps before my hips shot out from under me and my legs went wonky.  I did this a few more times before the judge told me to put the bar higher on my neck.  This made a huge difference, and I was able to walk much further with the implement.  I was also holding my breath the entire time, trying to use the valsalva maneuver, which was a mistake that the judge told me to quit doing, and that helped as well.  I still wasn’t comfortable with the implement by the time I got it to the finish line, but I at least managed.

Grabbing the sled was an entirely different problem.  I had trained up an incline with a wide sled with long straps, so I was used to putting a LOT of force into my backwards drag.  This was a rogue sled with two skis on a level surface with a short chain, which meant that as soon as I grabbed the v handle, it went flying.  I ended up losing my footing and falling backwards from walking too fast with it, and actually had to move slower because I couldn’t coordinate my feet with the rate of the sled.  I barely made it to the finish line before the event ended, having to fall backwards and row the sled the last few inches to make it in time.  In general, I knew footspeed was going to be my weakness for this comp, and it’s something I need to work on.

Farmer’s walks with 180lb per hand for 40 meters with a turn at the mid point was next for me, and since my wrist was feeling good I wasn’t too worried about this.  I knew my footspeed would be mediocre, and I posted a pretty average time of about 39 seconds.  Amazingly, it was my right hand that lost its grip rather than my left.  I think I may have set up the right poorly at the start, because it started to slip before I made the turn, and once I had made the turn the implements bumped into each other and it forced me to drop.  Otherwise, pretty uneventful, my training with the implements helped out.

Next event was a deadlift medley with a 500lb 18” pull, 405lb trap bar, 315lb barbell and 365lb axel.  I had pulled 600 in a powerlifting comp at 181 a year before and 620 for a double with straps a few months prior to this, so I came in confident.  Only thing I was sweating was the axel pull, just because I had issues with it in training because of my wrist, so I chose that as my first pull.  I hit up a smelling salt beforehand, because I’m still a powerlifter, and blitzed through the course.  Only thing I could’ve done to do this event faster was move quicker between the implements, because I managed this in under 15 seconds.

Final event was 220lb atlas stone over a 40” bar.  I had built a stone trained out of 2 45lb bumper plates, but was only able to work technique with that.  This was my first time with a real stone, and at a real weight.  Also my first time using tacky.  When the event started, I lapped the stone first thing just to get a feel for the weight and the technique.  I did this for 2 more reps before I realized I was strong enough to just move the stone form the floor to the bar in one movement, which saved a lot of time.  I used a deadlift technique of getting the stone rolling toward me before the pickup so that I could use it’s momentum to roll back onto my heels, which really helped me move fast.  Sometimes, the judges would deadstop the stone, which would kill my strategy.  I managed to get 12 reps with this, and knowing what I do now, I’m sure I could’ve got another 2 reps in.

All in all, I had a blast, and am really proud of my showing.  I’m going to continue to build my static strength, because I love powerlifting and I’m good at being strong, but I’m going to ensure that I work an event into my training at least once a week to improve my conditioning and technique.  My cardio and footspeed were my weaknesses coming in, along with just my general inexperience, and I think I can definitely improve those come next go-round.  I would love to see a contest with a max rep or weight deadlift and a log press next time, and will keep my eyes peeled for what is available to me.

Training Log: Entry 1516

Pull ups/dips
175 total

Notes: Light work until comp day.

Training Log: Entry 1515

(6) Mat Pulls 585
1x13

Notes: Was really explosive on the warm ups here, and hips just shot forward on each rep.  As much as I'd hate to admit it, I think the axel cleans may be helping out here.

Reverse hyper 140
4x10

SSB Squats 245
1x25
1x5

Notes:  Hitting these after reverse hypers was intense

Ab and neck work


Notes: Once my strongman comp is over, I'm going to need to restructure my training a bit.  I'm serving too many masters, and as a result neglecting my ab work.  Plan is to recommit my training to powerlifting and use strongman work on my conditioning days.

Training Log: Entry 1514

(5) Bench Press 305
1x9

Axel push press 200
1x13

Notes: Really getting a feel for the movement now.

Chins
215 total

Meadows row 75
10x10

Axel press 135
4x10
1x10+5pp

Arm stuff

Training Log: Entry 1513

(11) Chain Suspended Squats 545
1x4

Notes: Starting from the top at this height.  Things just felt off today, couldn't get a decent leg wrap and warm ups were heavy.

Front squats 225
15,5,5,5

Notes: Rest paused between sets.  Shut it down after this, things just weren't going well.

Training Log: Entry 1512

(23) Chain Suspended Seated Shoulder Press 185
1x9

Notes: Hit my nose on the way up trying for a 10th.  Pain wasn't too bad, but nose got in the way of the bar path and shut down the lift.

Dips
40

Chins
260 total

Axel incline press 185
2x10
1x9
1x7
1x5

Axel curls 75
2x12
3x10

Notes: Really liking these.  Think they might become a part of my program after this is all said and done.

Training Log: Entry 1511

(7) Mat Pulls 585
1x13

Notes: First time ever that I went up on both reps and weight between mat pull cycles.  Definitely a positive sign.  I think my double rest pause idea for the lower pulls might be paying off, but it could also be all the extra/different strongman work I have been doing.  I am thinking I will be good for 8 off the floor at a minimum.

295lb sled drags, 20 meters
6 trips

Notes: 3 up incline, 3 down.  I really need to keep this going after the comp.

Reverse hyper 100
4x12

Glute ham raise
4x8

SSB Squats 155
1x50

Notes: Just wanted to get in some life sucks training here.

Training Log: Entry 1510

(6) Chain Suspended Bench 305
1x10

Notes: Figured out a much better set up for these.  Lowered the weight so I could get in some more quality reps.  Wore my wrist wraps as well, felt "right" for this movement.  Much more confidence now.

Axel Push press 200
1x12

Chins
215 total

FG meadows row 65
9x10
1x35

Axel press 125
4x10
1x10+5pp

Notes: Weight feels super light on these.

Arm work

Training Log: Entry 1509

(12) CSS 545
1x5

Notes: Broke in my new knee wraps.  Felt great, but misaligned a bit on the start which made every rep suck.

Front squats 225
4x9

Reverse hyper 90
4x12

Worked up to 205 axel clean

Training Log: Entry 1508

(24) Seated overhead press 185
1x10

Notes: Getting a better feel for the movement.  Like squats, I need to swing it into place to get set up.

Chins
225 total

Axel incline press 185
4x9

105
1x21

Notes: Kept hitting the uprights.  Still a tricky movement.

Axel curls 75
4x10

Laterals

Training Log: Entry 1507

Farmer's Walks 20 meters w/turn
105
155
175
105

Notes: Wrist is finally healed enough to do this again.  Good to be around comp weights.  The turn is a killer.

SSB squats 245+chains
20,10,6,6

Notes: Rest pause between all sets

Reverse hyper 90
3x12

GHR sit ups

Training Log: Entry 1506

(22) Chain Suspended bench 315
1x5

Notes: Put the pins in the 28 hole and hang from there.  Still getting a feel for this, may go lighter on weight.

Axel push press 200
1x11

Chins
210 total

Meadows row 60
10x14

Axel press 120
4x10
1x10+10 push press

Arm stuff

Training Log: Entry 1505

4 mile run

Notes: First mile was up a steep hill, and the last mile or so was through sand.  Real bitch of a run.

Training Log: Entry 1504

(13) CSS 545
1x7

Notes: Kept hitting the left side before the right.  Been feeling run down past 2 weeks, and this about killed me, but still calling it a victory.

Axel cleans
worked up to 210x1

Notes: Got 225 to my shoulders but missed the rack.  Technique is coming along.

Front squats 185
20,8,5,5

Notes: Rest pause between all "sets".  Just going for a quad pump.

GHR sit ups

Training Log: Entry 1503

(25) Seated chain suspended overhead press
3x225
8x185

Notes: Not having my legs under me really limits my drive here.  Going to keep this light and focus on really hammering my shoulders.

Axel press 200
1x8

Notes: Next time, make this a push press.  I'm going to be dead after the overhead presses.

Chins
220 total

Axel incline 180
4x8

Notes: Right side kept feeling heavier than left, not sure why.

Axel curls 75
5x10

Shoulder stuff

Training Log: Entry 1502

Deadlifts 565
1x10

Notes: Took 2 rest pauses on this.  It seems that pulling off mats is my strength builder, while pulling off the floor is more the balls builder.  I'm ok with that.

Axel cleans 110
8x3

Notes: Working on technique here while letting wirst continue to heal.

SSB squats 250+chains
7x3
1x11

Notes: Thinking of adding a rep to the final set each time.

GHRs
8x5

Reverse hyper 90
2x10
6x5

Neck harness

Training Log: Entry 1501

Ran a 5k for PT, then tried to bench.  Just had nothing left.  As of this point, I am switching everything to ROM progression.  5/3/1 taught me some valuable lessons, and I will still be stealing ideas for the assistance work from it, but as far as the primary lifts, I think I have a better way.  Will deload next week while hammering the assistance work, and then full steam ahead.

Training Log: Entry 1500

Tabata Stone Trainer 90lbs

Notes: This was amazing.  I need to always do this.

Abs

Training Log: Entry 1499

(14) Chain Suspended Squats 545
1x8

Notes: Great effort today.  I actually noticed how the music around me got quieter while I was squatting and picked by up once the set was done.

Did some assistance work, but it was light.  My wrists are blown up from cleans.

Training Log: Entry 1498

Press
5x200
3x225
0x250

Notes: Can't even get the weight to move off my chest.  It's stapled.  Time to take my own advice.  This isn't working, so I'm moving on to something else.  Going to be doing some ROM progression with presses, suspended the bar in chains in the rack.  Most likely will have to do them seated, as my rack is too short for standing presses in this fashion.  Think I'm going to start with 225 and roll from there.

Chins
200 total

Fat gripz DB rows 110
5x10

Axel incline presses 175
5x10

Axel push press 200
1x10

Training Log: Entry 1497

EVENTS

Farmer's Walk: 180 per hand

Notes: Wrist was not having this.  May need to really toubleshoot this.  Can't let a sprain limit my ability to compete.

Sled drags 295 for 20 meters up incline
5 trips

Notes: Really getting a good feel for this.  Pulling in chucks works a lot better than running shoes.


GHR sit ups
50 reps

Non training log post, photos to brag about new gym

Training Log: Entry 1496

(2) Mat Pulls 565
1x11

Notes: Took 2 rest pauses to get there, but I wasn't happy with anything less than 11.  Hit 365 with fat gripz in my warmup, and consequently everything afterwards flew off the floor.

Axel cleans
3x175
3x185
3x195
2x200
3x200
3x205
1x210
1x210

Notes: Getting a handle on the technique.  I have to remind myself before each clean that it's not a deadlift.  My feet are wider and I lean forward rather than backwards at the start.  Coming together as one fluid motion rather than two distinct pulls, and I feel like I'm getting faster.

SSB Squats 245+chins
7x3
1x10

Notes: Did these in a circuit with the cleans, GHRs and reverse hypers

GHR
7x5

Reverse hyper 70
7x10

Notes: Got a brand new rogue reverse hyper.  It's my baby.  I'll get some photos up in a bit.

Training Log: Entry 1495

Bench
3x255
3x290
3x330

Axel Press 200
1x10

Notes: Implementing my plan of training the axel press at competition weight for my high rep work.  The 330 set was rough and ugly, but managable.  Wrist is still a little torqued from the axel cleans.

Chins
200 total

Fat gripz meadows rows 55
9x13
1x35

Axel Press 110
4x10
1x10+10

Notes: Last set had 10 push presses at the end.

Axel curls/swiss bar extensions/chain flyes

Notes: Throwing in flyes to make up for lacking high rep benching.

Training Log: Entry 1494

Tabata Sled Drags 295lbs

Notes: Thought I'd get some conditioning in with the competition movement.  Good training for starting the pull with fatigued legs.  Up a slight incline, and hit some dirt at some point that killed friction.

Ab work

Notes: Have to keep doing this on my off time.

Training Log: Entry 1493

(15) Chain Supported Squats 545
1x7

Notes: Back to the gameplan.

Squats 315+chains
3x10

Notes: Forgot how much the chain supported stuff takes out of me.  I may alternate between squats and front squats for a bit to work with lighter poundages and get in some more front squat work.

Axel cleans
3x155
3x165
3x175
3x180
3x185
1x190
5x155
5x155

Notes: Trying to learn the technique.  I have the strength for the comp, it's a question of if I can apply it or not.  Gameplan is to train the axel clean on both lower body days.

Stone train 90lbs
3x10

Notes: Took the peg from my sled and put my new bumpers on it for this.  Great movement all things considered, something I wouldn't mind keeping after this is all said and done.


I'm going to need to start doing abs on my non-lifting days.

Training Log: Entry 1492

Press
5x175
5x200
5x225
8+4x175

Notes: Push pressed on the +4, just to get a feel for the technique.  I got my bumper plates today, so my gameplan at this point is to train axel presses for 75 seconds instead of the high rep work I do on press and bench day.

Chins
300 total

Incline axel press 155
4x10
1x20

Notes: These were sort of a mess, but that's for the best I suppose.  Just need to learn to love the implement.

Axel curls 75
5x10

Notes: As above.  Just want to get comfy with this.

Shoulder stuff

Training Log: Entry 1491

(3) Mat Pulls 565
1x11

Notes: Spent 6 hours working with a hand drill yesterday to build my farmer's walk implements, and had no idea how much it had taken out of me until I tried to do this workout yesterday.  Couldn't pull the weight off the floor at all, so I called it a day and ended up eating a medium pizza and drinking half a gallon of gatorade in one sitting.  Turns out I was fatigued.  Seems I did what I needed to do, as this went smoothly.

SSB Squats 245+chains
3x10

155+chains
1x20

Notes: It's brutal coming back to this, but I need it.

GHR
4x15

Fat grip DB rows 105
4x12

Notes: Open grip is my weakness right now, so my plan is to live fat gripz/axel for my assistance work.

Farmers walks 105 per hand
2x40 meters w/turn
1x60 meters w/turns

Notes: Training per the event, 20 meters with a turn and 20 meters back.  75lbs light of competition weight per hand, but I just wanted to get a feel for the technique here first time out.

Training Log: Entry 1490

Sled drags

295lbs for 20 meters up slight incline

1x33 seconds
1x33 seconds
1x36 seconds

Notes: Times aren't precise, it's me starting and stopping a stopwatch, but it's a close estimate.  This is half of a medley event, and though I'm 5lbs short on the weight, I'm moving it up an incline, which is making things interesting.  My new house has a paved trail about 20" away, which is amazing for event training.

Training Log: Entry 1489

NOTE: I have been without internet for the past few days due to moving to my new permanent location.  There will be two workouts logged here, but the bigger news is that these are my last two workouts at commercial gyms, as I now have my home gym back.  Also, I will be competing in this strongman competition

http://www.nastrongman.com/pdf/2013/Santa_cruz_sstrongmanfinal.pdf

As such, I will be incorporating event training with my powerlifting work.


Squat 545
1x2

Notes: May have had a triple in me, but with how much I had been struggling with this weight, I would take what I could get.

Squats 360
3x10

Squats 270
1x20

Hamstring curls
150

KB swings 50
8x3

Notes: Going with an idea of training more explosiveness that repetition with this.

Neck work

DB farmer's walks

Notes: These are terrible, so I will be building implements.


Bench press
5x235
5x275
5x310
20x255 w/catapult

Notes: I have been moving in to my new house these past 2 workouts, and show up to the gym feeling beat down while having amazing showings.  Perhaps some sort of correlation to examine.

Chins
250 total

Fat gripz meadows row 50
8x15

Notes: With all the grip and axel work in the comp, I want to start getting comfortable w/thick grip lifting, and considering my hurt ab, this is a blessing.

DB press 100
2x10
3x5

Notes: Far more difficulty shouldering the weight than actually pressing it.  Lost most of my energy there.

Curls/extensions/rear delts

Training Log: Entry 1488

Press
3x185
3x210
3x240
8x185

Notes: Made it past my prior plat on this weight.  So far, my new approach is working.

Chins
215 total

Lat pulldown drop set

DB bench 125
4x10
1x7

Notes: Probably going to jump to 130 next time.  I'm getting my home gym back soon, and won't be doing a whole lot of DB work after that.

Curls/lateral raises

Training Log: Entry 1487

(4) Mat Pulls 565
1x9

Notes: First set of pulls went smooth.  Held my breath for the first 5 and managed 7 without too much of a struggle.  After that, I didn't want to put in too much more of a fight.  Between my left ab and this being my deload week, was willing to just give this a solid effort.

Hammer strength power squat 290
3x10

200
1x30

Notes: Counting plates on the machine.  Great feeling, good pump with no knee pain.

DB rows 150
3x13
1x20

Hamstring curls 85
100

Abs

Training Log: Entry 1486

DELOAD

Bench
5x215
5x230
20x250

Chins
215 total

Meadows rows 105
10x10

Notes: Pulled something in my left ab/serratus/rib cage.  I've done this before on the right side.  It took a few months to heal fully, but I was also able to still train through the pain.  Hopefully I am granted that much relief.

DB press 95
5x10

Face pulls/extensions/curls

Training Log: Entry 1485

DELOAD

Squats 355
3x10

Squats 265
1x20

Seated hamstring curls 80
100

KB swings 50
4x10

Notes: I'm keeping the weight the same and focusing on just moving it more explosively.  I may even reduce the reps to really drill this idea.

Neck harness

Abs

Training Log: Entry 1484

DELOAD

Press
5x160
5x170
5x185
8x160

Notes: Trying the first set last approach, but still keeping it light.

Chins
200 total

Lat pulldown drop set

DB bench 120
5x10

Curls/lateral raises

Training Log: Entry 1483

(5) Mat Pulls 565
1x12

Notes: Got 11 after my first rest pause, then decided to see what would happen with a second.  It felt like my upper back caught on fire, which upon reflection was probably the feeling of many blood vessels popping.  I'll have to ask my wife to verify if my suspicions are correct.  Dumb move, but we don't learn unless we try.  Next week is historically my toughest on a mat pull cycle, so any reps I can get are good reps.  Also, found out this gym has an old texas power bar, which I used today.  I will ensure to continue stealing it for deadlift days.

Front squats 235
3x10

Notes: Might need to steal the TPB for this lift too, as the crappy gym bar keeps sliding down my shoulders.

Seated hamstring curls
100

Notes: These are the cure for lower back pumps.  Got to keep them in mind.

DB rows 150
1x40

Notes: Shut it down after this.  My stomach has been a wreck due to new cuisine, and I was dehydrated coming into the gym.

Training Log: Entry 1482

Tabata floor to overhead 115

Notes: Definitely getting bit by the bumperplate bug.  This is just a blast.  Think I may invest in some cheap bumpers to keep this going once I get the home gym set up.

Training Log: Entry 1481

Bench
5x270
3x305
1x340
18x250

Notes: So on press, the warm-ups felt light and I couldn't move the working set.  Today, the warm-ups felt like a ton and the work set was so light that it caught me off guard.  The weight just exploded off my chest.  Part of this is because I didn't expend any energy on my press workout, but I imagine there is something else here.  My set-up was much sharper here compared to my press workout.

Chins
210 total

Meadows rows 102.5
10x10

DB press 95
3x10
1x8
1x6

Extensions/face pulls/curls

Training Log: Entry 1480

Squats
1x545
3x10x350

Notes: Same as last week.  It seems my torso strength has caught up to my leg strength, as the walkout used to be the hardest part of the lift, and now it's the easiest.  Means I need to work more on developing leg strength.  Going to try to get in the straight sets as often as possible.

KB swings
4x10

Hamstring curls
100

Abs

Neck

Powersquat Machine 230
1x30

Training Log: Entry 1479

Press
5x200
3x225
0x250

Notes: This was a rough cycle in general.  I am going to repeat it, but a few changes need to be made based off some observations.

1: Most immediate excuse is that I came into this workout on only a protein shake, and it was the day after my clean and press tabata workout.  This was just poor planning on my part and inexcusable at this level.

2: My upperback and shoulders were absolutely fried coming in.  I have been hammering this with a lot of volume, and though I can still get away with that, I need to eat to match it.  Again, poor planning.

3: New gym and equipment, some factors I still need to account for.

So for solutions, here are some thoughts

1: Repeat this cycle for press, but go 3/5/1.  Additionally, the 5 week is going to be more like a deload in the middle of the cycle.

2: Going to try "first set last" instead of my current approach of 15-20 reps of a "light weight".  Going to shoot for 8 reps with this approach.

3: If all else fails, I am going to push press the weight and stick with the poundage increases.  I was actually thinking of going this route in general if I decide to pursue a strongman comp at my new location.

4: If my bench ends up still succeeding, then I really don't care too much about this anyway.


Chins
205 total

Dips
150 total

Notes: After feeling so beat up, I decided to ditch the DB pressing for now and do something light.  I honestly love dips as it is, but don't feel like they do too much to get me a stronger press/bench, at least not in this style.  I may just do a cycle of them as assistance work in the future just to try to get accidentally strong.

Curls/raises/PCs

Training Log: Entry 1478

Did some experimenting with new equipment and the tabata protocol.  Tried out the rope climbing machine, and though it got me a great upper back pump, it doesn't make the body move enough to really be viable for this.

However, I did some floor to overheads with the tabata protocol and it was amazing.  For me, it ended up being an abomination of a powerclean and strict or slight push press w/115.  Definitely want to keep this up.

Training Log: Entry 1477

(6) Mat Pulls 565
1x12

Notes: Rep/weight PR.  Previous best here was 560 for 10.  This approach should continue to improve my 1 rep strength.

Front squats 235
3x8

Notes: New bar with terrible knurling.  Will need to wear a t-shirt instead of wife beater to prevent rolling.

Seated hamstring curls
100

DB rows 150
4x12

Abs

Power squat machine 135
1x45

Notes: Not bad, I see some potential here.

Training Log: Entry 1476

Bench
3x250
3x290
3x325
17x250

Notes: At my new location, but still using commercial gyms.  Benches here are high, but my triple felt light.  Leg drive is the key.

Chins
200 total

Meadows rows 100
10x10

DB press 95
10,10,8,5,5

Notes: Lost a lot of energy in the racking on this.

Extensions/face pulls/curls

Training Log: Entry 1475

Squats
1x545

Drop set
405x10
315x10
225x10
135x10
Barx10

Notes: In Denver.  Did this on one meal.  Between that and the elevation, I was done.  Spent some time trying to catch my breathe and just felt like I was having a stroke, so I called it at this.

Training Log: Entry 1474

Press
3x185
3x210
2x240
20x165

Notes: I either have a good 5 week or a good 3 week.  Seems to be the trend.

Chins
225 total

Lat pulldowns

DB press 110
4x11
1x13

Notes: On the road again, and gym had 1 115 and 1 120, so I had to downgrade.

Raises/curls/DBPCs

Training Log: Entry 1473

Bench
5x235
5x270
5x305
16x250

Chins
200 total

Cable rows
1 big drop set for 100 reps

Notes: Was running short on time, so just smashed the shit out of my back with this.  Started at 200, and finished at like 45.

Seated DB press 90
5x10

Face pulls/extensions/curls
100

Training Log: Entry 1472

Squats 540
1x3

Notes: First one felt a little high, so I made sure the bury the next 2. Just keep growing, it's pretty crazy.

Have my end of course comp tomorrow, so shut it down after this.

Training Log: Entry 1471

Press
5x175
5x200
5x225
18x165

Notes: Really cool PR on that set of 225.  Pretty awesome that I can hit that on my weakest day.

Chins
200 total

Lat pulldowns

DB bench 120
10
9
7
7
5

Notes: Wasn't time to move on, but this'll be my last press workout at this location, so I wanted to see how much damage I could do with the 120s.

Raises/curls

Notes: Noticed my curls are more like a row.  Not opposed to it, just interesting.

Past 2 weeks

For some reason, I lost 2 weeks of posts.

Highlights include hitting a 540 squat, smooth 335 bench, and a 620x2 deadlift, followed by a week of deloading.

Next post will be entry 1471

Training Log: Entry 1463

Press

5x190

3x220

1x245

20x160

Notes: Matched liftime PR, but at lighter bodyweight.  Had at least one more in me.

Chins

205 total

Lat pulldowns 170

2x12

4x10

DB bench 110

5x10

Lateral raise/PC combo 15

3x15

GB cable curls 35

5x15

Training Log: Entry 1462

(2) Mat Pulls 620

1x2

Notes: Was feeling great today.  Warmups flew off the floor.

DB rows 150

2x12

2x10

Leg raises

Front Squats 220

3x10

155

1x20

Seated hamstring curls 50

100

Notes: Tapped out after this.  Can barely remember my name right now, and took 8 minutes to get from where I parked to my room.

Training Log: Entry 1461

Bench

3x250

3x285

3x320

18x245

Notes: 320 flew up.  Got a decent measure for leg drive.  By starting myself too far forward, I can drive my legs to put me where I need to be, which gives me a more stable base to press from.

Chins

205 total

Cable rows 170

10x10

DB press 80

5x10

Face pulls/extensions

100

KB curls 10

50

Notes: Stole this from t-nation, but don't like it.

Training Log: Entry 1460

Squats 530

1x3

Notes: Deviated from my initial plan.  The second rep felt questionable on depth, so I decided to leave no doubt.  Next week will either be for 4-5 or an extra deload depending on how I feel.

But if I may take a moment to say what in the fuck.

Hack squats 345

3x10

225

1x20

Seated leg curls 140

4x20

KB swings 70

4x13

Ab pulldowns

Neck harness

Calf raises 115

1x10

Training Log: Entry 1459

Press

3x180

3x210

3x230

18x160

Notes: Misgrooved the set of 230 and had to pushpress the final one.  May have to move to the 5/3/1 for powerlifting approach and do 3/5/1 for my weekly progressions.

Chins

200 total

Pulldowns 170

1x12

5x10

DB press 110

3x10

2x6

Curls 42.5

5x10

Raises/PCs

Training Log: Entry 1458

(3) Mat Pulls 620

1x2

Notes: Could not get a decent set up today.  Think I trained too close to my last meal, stomach was bloated and made getting down to the bar tricky.  Still, being able to pull a double on a bad day means good things for a good day.

Seated hamstring curls 135

4x20

DB rows 150

4x10

Front squats 215

3x10

Front squats/squats 150

1x20/1x20

Notes: Nothing left after this.  Real ass kicker.

Training Log: Entry 1457

Bench

5x230

5x265

5x300

14x245

Notes: Played dodgeball this morning and wrecked my forearm/bicep.  I'm in terrible shape.  Made pressing a little touch and go, but once I got the first rep of a set, I was in the groove.

Chins

205 total

Cable rows 140

10x10

Seated DB press 80

4x10

1x7

Curls/extensions/face pulls

100

Training Log: Entry 1456

Squats

1x530

Notes: Lifetime PR.  Goal is to work this up to a double and eventual triple of over the next few weeks.  Walkout is getting a lot easier, seems like I've really hit cruising speed on this.

Squats 335

3x10

250

1x20

Seated hamstring curl 135

4x18

KB swing 70

4x12

Ab pulldowns 75

4x15

Calf raises 120

1x10

Training Log: Entry 1455

Press

5x170

5x195

5x220

16x160

Notes: 220 went up much easier than I thought it would. Trap/shoulder is at about 95%.

Chins

210 total

Lat pulldowns 160

6x12

DB bench 105

4x10

1x9

Lateral raise/PC combo 15

3x15

GB cable curls 35

5x10

Training Log: Entry 1454

(4) Mat pulls 620

1

Notes: Seems like a regular deload becomes necessary when I get to this sort of weight. 

Front Squats 210

3x10

1x20 followed by 1x20 squats

Seated hamstring curls 130

4x20

DB rows 150

10,8,8,10

Notes: Really getting that stretch at the bottom

Leg raises

4x12

Calf raises 100

1x10 

Training Log: Entry 1453

Bench

5x210

5x230

20x245

Notes: Last set w/slingshot.  Shoulder/trap is feeling great.

Chins

215 total

Cable rows 130

10x10

DB press 75

5x10

Pulldowns

100

Face pulls

100

DB curls 5s

100

Training Log: Entry 1452

DELOAD

Press

5x155

5x165

5x180

42x95

Chins

200 total

Pulldowns 150

5x12

DB Bench 100

4x10

1x9

Lateral raise/PC combo 10

3x15

GB cable curls 30

5x12

DB shrugs 60

1x20

Notes: Will go even lighter on the shrugs so I can specifically target/TS my trap.

Training Log: Entry 1451

(5) Mat pulls 620

1x4

Notes: Approaching familiar territory here.  This is how my mat pulls used to go.  Think this is my last weight progression for a while.  After this, 10% reset and go for rep PRs.

Front squats 205

3x10

Front squats/back squat superset 140

1x20/1x20

Seated hamstring curls 115

4x20

DB rows 150

4x8

Notes: Elbows still beat up, so taking it light on these.

Ab work

Training Log: Entry 1450

Bench 

5x265

3x300

1x335

19x245 w/catapult

Notes: Broke out catapult to aid with my shoulder.  Starting to get a better feel for it.  Still makes my face feel like it's going to explode.

Chins

200 total

Cable rows 120

10x10

DB press 70

5x10

GB pushdowns/face pulls

100

Curls

100

Training Log: Entry 1449

Squats

2x525

Notes: Had another one if I really wanted it.

Hack squat machine 290

4x10

Seated hamstring curl 110

4x20

KB swing 70

5x11

Ab pulldowns 60

4x11

Squats 275

1x20

Notes: Little messed up, but it got the point across.

Training Log: Entry 1448

Press

5x190

3x215

1x240

17x160

Notes: Reaching lifetime PR levels here soon.  Definitely a PR for bodyweight.  No signs of slowing down on this, especially since I'm still not even pushing reps.  Really think prescribed reps is the way to go.

Pull ups

200 total

Notes: Just going for rep goals at this point, since it's hard to sneak them in to my workouts.

Lat pulldowns 140+plate

6x12

DB bench 95

5x10

Notes: Shoulder still a little touch and go, so watching my form on everything.

GB cable curls 30

5x10

Lat raise/PC combo

Ab pulldowns

1 hour of ultimate frisbee

Notes: Getting sick of this forced sports shit.

Training Log: Entry 1447

(6) Mat Pulls 620

1x5

Notes: Right shoulder has been bugging me for days, and I found out this is why.  Weight seems to just really be pulling on it hard.  I imagine the bar being stiffer is playing a role, and just different dynamics.  I may have to start incorporating some real heavy shrugs/static holds just to get my shoulder used to this sort of weight.

Front squats

3x10x200

1x20x135 

followed by

Squats

1x20x135

Notes: Superset the front squats and the squats.  Blew up the legs something fierce.  I am really digging the front squats with straps.  Not quite the upperback killer as a safety squat bar, but it'll do in a pinch.

Seated leg curl 95

4x22

Leg raises

4x10

Calf raise machine 80lbs

1x10

Notes: Used Dante's protocol with 5 second hold at concentric and 10 second hold on eccentric.  Really was screaming at the end.

Left out the rows for today due to the shoulder.  Will fit them in later if I can.

Training Log: Entry 1446

Bench

3x245

3x280

3x315

14x245

Chins

76

A set in between everything today

Cable rows 100

9x10

1x20

Notes: Went kroc rows style with the very long stretch at the bottom.  Drilled the lats pretty hard.

DB press 65

5x10

GB extensions, face pulls, curls, ab pulldowns

Training Log: Entry 1445

Squats

1x525

3x10x330

Notes: No power rack is still an issue here.  I can most likely manage a single without torquing my hamstring, but more than that may be a bit much.  Trying to strategize my approach here.  Thinking something like keeping the weight the same and trying to hit more reps of it each week, but we'll see what happens.

KB swings 70

5x10

Ab pulldowns

4x20

Neck harness

Hack squat 290

1x21

Notes: After trying this out for a widowmaker, I have decided that it is a great leg movement but not at all what I need for a widowmaker.  Not enough "suck" factor.  Just going to have to stick with squats.

Training Log: Entry 1444

AM

Had a PFT

Push-ups

66 in 30 seconds

Notes: Had a minute, but 66 is the max.

Sit ups

58 in 60 seconds

1.5 mile rune

12:30

Notes: In this heat, I'l take it.

PM

Press

3x180

3x205

3x230

20x150

Chins

80

Lots of stuff between sets

Lat pulldown 140

6x12

DB press 95

4x10

1x8

Lateral raise/PC combo 15

3x12

GB cable curls 20

5x10

Training Log: Entry 1443

(7) Mat Pulls 620

1x6

Notes: First DL workout at my long term gym at this location.  Was able to sneak chalk in, and the bar was small enough that I could use my old straps, so things worked out.  I am loving how light 620 feels.  I will get this for a double when it is all said and done.

Front squats 190

3x10

Notes: Using straps is really helping here.

Seated hamstring curl

4x20

Notes: May actually stick with this movement.  I have always been bad at it, which probably means I need it.

Cable rows 140

4x12

Hack squat 200

1x20

Notes: Have a PFT tomorrow, so didn't really push myself, but I think the hack squat machine is going to work it's way into my widowmaker sets.

Training Log: Entry 1442

Did a 2 a day yesterday, and trained today. Will be putting them both up.

24 May 13

Did a 2 a day today. Didn't see the overtraining boogieman, but to be fair, I did say "Bloody Mariuz" in a mirror 3 times before training.

AM Training

Squat lockout

545x5

Notes: Stil traveling, using an unfamiliar rack, so just went for overload.

Squats 320

3x10

Notes: Lower back twinge again. I need to quit squatting first thing in the morning, this always happens. Was smart enough to shut down the heavy stuff after this.

Ab pulldowns

Neck harness

PM Training

Bench

5x230

5x265

5x300

12x245

Notes: Different bench, hit the uprights a bit.

NG chins

70

6x10

5x5

Machine overhead press

5x10

Notes: Have to press myself as hard as I can against the backing to get in a decent positioning on the machine.

Cable rows

5x12

Face pull

100

Pull downs

100

Notes: Really happy with my physique at this point. Not too small and not too fat. Next 2 months, since I'm away from the Mrs, I'm going to spend a little more time at the gym. Thinking hitting abs everytime I train, and throwing in a set of curls on upper body days and maybe calf work on lower body days.

25 May 13

SSB Squats 275

1x25

Notes: Saw a SSB at the gym and jumped on the opportunity to get in one last workout with one. No idea what will be at my next gym, so gotta take these chances when I can. Back is already fully healed, I seem to bounce back from my recurring injury much faster these days. Still took it light, but used it as a chance to make up for the widowmaker I missed yesterday.

Calves

Pull ups

Training Log: Entry 1441

Press

5x165

5x190

4x215

17x155

Notes: Misgrooved the set of 215.

Chins

75

Notes: Did sets of 5 through out my workout in between sets of everything else.

Lat pulldown

6 sets

DB bench 90s

5x10

Curl superset

Notes: Still grabbing the hexes for grip work

Lateral raise/PC combo

Training Log: Entry 1440

DELOAD

(7) Minimat Pulls 620

1x1

Notes: A few lessons learned from today's training.

1: Minimats work.  They're heavy as hell to bring into the gym, but they fit in a gym bag and will elevate the plates just fine.

2: Have to sneak chalk into the gym.  Straps alone won't cut it.

3: Have to wear tank tops to the gym.  My cold tolerance is jacked up while my heat tolerance doesn't exist, so I'm sweating as soon as I walk in the door.

4: No more full ROM heavy squats.  My hamstrings are still torqued from my squat workout.

Strap front squats 185

3x10

Notes: No lockout, liked how this worked out.

V cable rows

4x12

Fallouts

Training Log: Entry 1439

DELOAD

Bench

5x205

5x225

19x240

Pull ups

71

Pull up/meadows row 120 superset

10x5/10

DB press

Face pulls

Pushdowns

Pulldown abs

Training Log: Entry 1438

Squats 495

1x5

Notes: Ended up sharing the rack with a big guy doing shrugs, so wasn't able to set pins for a partial squat.  Decided to take 495 for a ride.  Very happy with the results.

Squats 320

3x10

Squats 245

1x20

Notes: Short rest periods due to working in, and WM in the beginning portion of the workout.  Definitely a challenge for adapting.

GHRs

GHR Sit Ups

Hyperextensions

Neck harness

Training Log: Entry 1437

DELOAD

Press

5x150

5x165

5x175

20x150

Notes: Everything felt light today.  Good sign.

NG Chins

80

Lat pulldowns

6 sets

Notes: My home gym is packed for a move, so I'm doing the commercial gym thing now.  Will be lots of variety in my assistance work.

DB bench 85

5x10

Lateral raise/PC superset

Curls

Notes: I grab hex DBs by the bell rather than the handle.  Seems to get more forearm recruitment. 

Training Log: Entry 1346

Deadlifts 605

1x4

http://www.youtube.com/watch?v=lsDQz_rQ-TE

Notes: I don't need to log anything else.

This is my last deadlift workout at this location. When I first got here, I pulled 405 for 5 with terrible form and hurt my back so bad I thought I'd never deadlift again. This is a fitting way to go.

Training Log: Entry 1435

Bench

5x260

3x295

1x330

17x230

Pull ups

76

Pull up/meadows row 105 superset

10x5/10

Wide grip swiss bar press 105

4x10

1x15

Pull aparts

100

Pushdowns

100

Training Log: Entry 1434

(15) CSS 545

1x5

Notes: Last one of these workouts for a while.  Pushed the weight to see what I could do.  Finally getting a good feel for wraps, may be ready to move up to some real ones.

GHRSU 50

4x6

Reverse Hyper 135

4x12

Neck Harness 45

45,45,40

Sled drags

Notes: Since I'm moving this week and shooting for a 605 deadlift, I cut out my squat work to save my lower back.  Volume is going to be all over the place for the next few weeks as I transition to and from locations.

Training Log: Entry 1433

Press

5x190

3x215

1x240

20x145

Notes: 240 flew up.  Real big fan of just sticking with the prescribed reps here.

Chins

75

Chin ladders

6

Floor press 200

5x10

Fat gripz barbell curl w/chains

5x10

Notes: Still playing around here.  Didn't even need weight for this to be intense.

GB lateral raise/PCs

10,8,6

Training Log: Entry 1432

(2) Mat pull 605

1x4

Notes: Left hamstring has been acting up, so after this I just hit up the sled.  Squatting so heavy twice a week may be too much.  That said, the pull itself was easy, and the weight felt light.  Next week I pull from the floor, very excited.

Sled drag 180

2 trips forward w/SSB

2 trips backward

Notes: SSB sled drag was an idea I was kicking around.  Not bad, but the drag with the heavy bag worked much better in terms of inflicting misery.

Training Log: Entry 1431

Bench

3x240

3x275

3x310

20x225

Notes: Long pause on the final rep of 310.  Tried out the metal catapult at the end of the 225 set, but just wasn't happening.  Can't really set it up well.

V handle chins

73

Variety of chins/meadows row 102.5 superset

10x5/10

Wide grip swiss bar press 95

5x10

Notes: I am terrible at wide grip, so I am giving this a try.

Pull aparts

100

Pushdowns

100

Training Log: Entry 1430

DELOAD

Squats 315+chains

3x10

Reverse hyper

2x20x125

2x20xbodyweight

Notes: Olympic sleeve broke midway through.

GHRSU

4x20

Neck harness 45

45,40,40

Squats 245+chains

1x20

Training Log: Entry 1429

Press

3x175

3x200

3x225

17x145

Chins

77

Pull ups

6x3

Notes: Got enough volume with my conditioning circuit yesterday, kept it light for today.

Floor press 195

5x10

EZ bar curls 10lbs+chains

5x10

Lateral raise drop set (Chains, 8lbs, 5lbs, 2.5lbs)

15,10,8,8

DBPC drop set (as above)

10,8,6,6

Training Log: Entry 1428

Conditioning Circuit

15 minutes

20 rounds

http://www.youtube.com/watch?v=JP2oA6-5EJQ

Training Log: Entry 1427

(3) Mat Pulls 605

1x5

SSB Squats 310+chains

3x10

GHR 45

2x12

2x10

Fallouts

4x70 seconds

T-bar rows 215

4x10

SSB Squats 220+chains

1x21

Notes: Didn't remember if it was 220 or 225, so I just went for a rep PR.

Training Log: Entry 1426

Bench

5x225

5x260

5x295

17x225

Notes: Kept hitting the uprights on the high rep set.  Still figuring out the new bench.

Pull ups

75

BW Chin variation/meadows row 100lb superset

10x5/10

Notes: Basically a pre-exhaust with the chin variation and then sets of 10.  Nice to get the volume in rows again.

CG Fat Gripz Press 145

3x10

Notes: Time to retire this.  Thinking of moving on to lumberjack press.

Dips

1x25

Training Log; Entry 1425

Treadmill Run

Incline: 1%

Speed: 9 mph

Distance: 1 mi

Time: 6:36

Notes: Hate distances, so I'm just going to run the mile as fast as I can.  Think it'll show a better benefit to bodycomp and performance too.

Training Log: Entry 1424

(Comp Height) CSS 525

1x3

Notes: Holy fuck, I just tripled 525.  I'm finally building my squat to something respectable.

GHRSU 45

4x12

Reverse hyper 125

4x15

KB swings

3x10

Neck Harness 45

3x40

Squats 225+chains

1x30

Notes: After the heavy work, I didn't want to hit much volume here, so I just went for one hell of a widowmaker. 

Training Log: Entry 1423

Notes: Had 2 more deload workouts that I didn't really feel like logging.

Press

5x165

5x190

5x215

20x140

Notes: Final set of 5 I really had to dig deep on.  If my 5 week starts giving me trouble, I'm just going to cut it down to another 3 week and most likely go 5/3/1 for powerlifting style with a 3/5/1 approach, treating the second week as a psuedo deload.  As long as the weight keeps going up for the final week, I will consider this progress.

NG chins

77

Pull up ladders

6 ladders

Floor press 190

5x10

Notes: Aggravated my left elbow a touch, but all in all it's mending.  Really like this movement, which makes me wonder if it's really something I need to be doing.

Alternate DB curls w/fat gripz 25lbs

5x10

GB lateral raise/PC combo

3x8/11

Notes: Using a bend in my arm on the lateral raises to give the elbow some rest.  Honestly makes the movement more difficult.  Thinking that the chains were swinging and causing momentum w/straight arms.

Training Log: Entry 1422

(10) CSS 525

1x4

Notes: Did this from the top instead of the bottom. Walkout is brutal, but otherwise it makes the movement easy. Hit the chains uneven on the 5th rep and dumped it, but otherwise very smooth. Excited for how this carries over to a real squat.

Squats 310+chains

3x10

Reverse hyper 135

4x11

GHRSU 45

4x11

Neck harness 45

40,40,35

KB swing

10

Notes: Focused on driving as hard as I can. I just need to do some amount of these.

Squats 240+chains

1x20

Training Log: Entry 1421

Treadmill run

Incline: 1%

Speed: 8.5

Distance: 1mi

Time: 7:02

Notes: Exhausting day at work, so just wanted this to be done.  Almost a sub 7 mile.  Not bad for over 200lbs.

Training Log: Entry 1420

DELOAD

Press

5x145

5x160

5x170

35x95

Notes: Set of 95 was pretty fun for a deload.

Chins

76

Wideish Pull up ladders

6 sets

Swiss bar floor press 185

5x10

Notes: Flat legged.  Amazing how much this hammers the chest.

GB curls

5x15

GB lateral raise/PC combo

11,11,6

Training Log: Entry 1419

(5) Mat Pulls 605

1x8

Notes: Finding my groove again.  I can hit 5 before the first put down and 3 in the second, which is pretty unusual for me.  Having difficulties getting my belt in the right spot these days due to weight/body comp fluctuations.

SSB squats 305+chains

3x10

Fallouts

1x70 seconds

3x65

T-bar rows 215

4x8

Notes: I honestly hate this movement too much to switch it out like I had been planning.  It's clearly something I am bad at, so I need to drill it until it's a strength.

SSB squats 215+chains

1x20

Training Log: Entry 1418

Bench

5x255

3x290

1x325

18x230

Notes: Long pause on 325.  Tendinitis is screaming, definitely killing the bands on the swiss bar bench for a workout or two.

Pull ups

74

Weighted chin medley 52.5

2x15

1x20

Miniband pulldown

2x30

1x50

Notes:Just something to give the elbows some relief.

CG Fat Gripz Press 140

5x10

Meadows row 120

5x12

Pull aparts

100

Pushdowns

100