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