Training Log: Entry 1774

Bench Press 295
4x4

Notes: Great showing with current poor equipment.  Kept hitting the uprights, which jacked things up a bit.  Once I get back home this should continue real strong.  Still kicking myself over not starting this program earlier in my career.  Kroc knows how to get stronger.


DB clean and press
-Worked up to 4x115 for right hand and 1x115 for left

Notes: Things are really coming together on this.  Being able to hit this in a fatigued state is a great sign.  I am much better with leg drive with a dumbbell vs a barbell for some reason.  Will see on comp day what makes the circus DB so different.


Pull aparts


Squats 405
16
8
4
2

Notes: The first set was so easy that I thought I miscounted.  I've got 20 in me for sure, but want to take things slow and steady.

Training Log: Entry 1773

Every Minute on the Minute 150lb Sandbag cleans (3 reps)
10 minutes

Notes: This really sneaks up on you, especially with elevation.  Fully cleaned all 3 reps off the floor, no touch and go.  At elevation, I was dead afterwards.

Training Log: Entry 1772

(3) Mat Pulls 620
1x3

Notes: Took this easy.  2 weeks out from comp and using different equipment, didn't want to push too hard.  Happy with how easy and smooth things moved.  Pulling with a power bar vs a deadlift bar, I realize I need to take my grip out slightly wider than the start of the knurling.  This happened at my last comp as well, so this was a good refresher.


Power cleans

Notes: Worked up to 230 with a press at the end.  Not the same as the axle, since the sleeves rotated, but still some decent technique work.  I think, with some knurling on the axle and some chalk on my chest, I should be able to make this in comp.  The press was pretty weak, after the clean I think I should take my time to get set-up for a good drive.

DB rows 105
1x30

Training Log: Entry 1771

Sandbag clean and press/FG pull up/crunches/pull aparts circuit

Notes: Now that the sandbag is out of the competition, I was intentionally setting up the sandbag poorly to get used to cleaning an even more awkward implement.  Sometimes, I tried the keg technique, other times lapping it, other times one shotting it.  Focus was primarily on the clean, not so much on leg drive.  No real structure to these workouts, just brutal and focused.

Training Log: Entry 1770

One arm DB press
100x2
115x1
120x1
125x1

Notes: 125 actually went up pretty smooth, but speed was slowing down and I still had more pressing I needed to get done.  Was able to get the 100 on the left side too.  Leg drive is coming back quick.  I have to visualize THROWING the weight rather than pressing it.

Bench press 280
3x6
1x4+2

Notes: Couple of variables working against me.  Benches at this gym have j-hooks that are either way too high or too low.  Sided with too low, but between that, the elevation change and pressing beforehand, I was very pleased with this.  Kroc's program is still sound, my strength is coming along, as is my stability.  Also, found a texas power bar at the gym, which I stole for the rest of my workout.

Pull aparts

Squats 405
15
8
4

Notes: Cut out my last set of 315 just because the elevation change kills me here, and I want to make sure I don't die on the ride home.  That said, the set of 15 was smooth, fast and deep.  I really stumbled on something great here.



EDIT: Contest promoter just announced that the sandbag press has been axed for an odd object press.  F**k.  The only real sucky thing is that I packed a sandbag to train with while at my in-laws, when I could've packed the keg or axle or something else instead.  Strategy is going to change a little bit for the event.  Going to go axle, DB, keg and then just go for broke on the object.

Training Log: Entry 1769

Sandbag clean and press

Notes: Worked up to some triples and a set of 4.  Emphasis on speed and leg drive.  This is getting easy.   Will definitely make it the last lift in the medley.

Chins
Sets of 5

Notes: Training at my in-laws basement.  Did this off an I-beam.

Pull aparts

Training Log: Entry 1768

AM training

210 axle/105 FG Dumbbell/150lb sandbag/165lb keg medley

Notes: Attempted this twice.  First time, got the axle and wiffed on everything else.  I was wearing my elbow sleeves and wrist wraps, and the compression cut off circulation and actually killed my ability to grip anything for the clean.  Second round, only wore my elbow cuffs and managed to hit the axle, DB and sandbag with no issues.  Glad I sorted that out before the comp.  Also, gotta stick with my gameplan.  When I put the keg last, I just plain could NOT clean it, no matter how much I tried.  The sandbag, however, I can hit in my sleep.  Save that one for last.  I'm not too worried about this event at this rate.  Don't think I'm going to do great, but probably high middle.  Going on vacation soon, going to pack fat grips and the sandbag so I can drill FG cleans and FG DB presses at a commercial gym and work the sandbag on the road.  When I get back before the comp, I'm going to drill the crap out of the keg.

Rest of the workout was light pump stuff.  Was pretty fried, didn't want any weight in my hands.  Stuck with bands.


PM training

(4) Mat Pulls 620
1x10

Notes: Very pleased with this.  Did this on my lunch break while in a hurry, and as part of a 2 a day.  Normally, I dedicate my Saturday to pulling, with huge meals through out and a proper amount of mental focus, so to be able to just pull this at will was awesome.  Something I've noticed about this cycle compared to the last time I was moving 620 is that I seem to be pulling slightly fewer reps here, but I'm having far more bad days than good while doing that.  My last cycle of 620-635 was one of the best ones I ever had, and being able to have my bad day strength match previously good day levels of strength is a pretty good sign.

Training Log: Entry 1767

AM training

Axle cleans

Notes: Worked up to 210 for some singles.  Multiple attempts at 225 end up at my chest but not on it.  Tried continental cleans, it wasn't taking. Need to lean back more.  That said, going to try hang cleans for the future.  Think I'm honestly missing because I'm trying too hard to be technical, and with hang cleans I can just hulk the weight up.

GHR
3x10

GHR sit ups 25
3x6

Reverse hyper 350
15,10,10



PM training

(12) Chain suspended squat 495
1x8

Notes: This was awesome.  Got perfectly in the groove at the start, and weight broke effortlessly off the chains, and squats moved quickly.  Great for a 12 link day.

Neck harness
1x50

Training Log: Entry 1766

Bench Press 210
5x10

Notes: This deload week is finally starting to feel like a deload.  When I first started the program, this was pretty challenging.  Matt Kroc's bench program wasn't very sexy, but it's been working great.

Weighted chins 45
24

Keg cleans 165
Many sets

Notes: Finally dialed in the technique.  Trick is to have my right arm far forward at the start of the clean so that I can rotate it under the keg on the way up for the press.  Before, I was just picking the keg up, the extra rotation really helps move it.  Even managed to hit a double at the end of the workout.

DB rows 105
26

Pull aparts
Lots

Shoulder shocker
3 rounds

GB pulldowns 115 (5 minutes)
94

Notes: Keep the weight the same and try for 100 in under 5 minutes next week.

Training Log: Entry 1765

(5) Mat Pulls 620
1x11

Notes: Losing too much weight from training.  Belt wasn't fitting right on my normal setting, went 1 notch tighter, wasn't able to get my normal set up.  Breaking off the floor suffered, while locking out wasn't terrible.  Still a decent showing, but need to make an effort to eat more.

Ab wheel
11,10,10

KB swings
3x10

DOH hold 405
90 seconds

Notes: Incredibly easy today, don't really know why.

Squats
14x405
7x405
3x405
20x315

Notes: This was nuts.  Fell forward on the 9th rep of the first set and just about lost the bar, recovered and got the rest.  Went far deeper than normal as well, going to see how well my hamstrings handle this. Squats have been improving really well with this approach.  Once I get to 20 for 405, will have to see what happens next.  That said, after my comp in Feb, going to make all my heavy work with the SSB, as I imagine my issues with the deadlift are part of getting rid of the SSB in my programming.  Will keep squats on deadlift day, and then make my "squat" day ROM progression SSB squats with a backdown set for more volume.

Training Log: Entry 1764

AM training

105 FG DB press/190lb axle press/125 keg press

Notes: Ran through a light version of the comp, minus the sandbag press.  Found out my sandbag was 220lbs after multiple attempts to clean and press it, which fatigued me a little and killed my leg drive on the DB press.  Still, big confidence booster.


Chins
Many sets

Incline DB press 105 w/reactive slingshot
3x8

Curls/pressdowns/pull aparts


PM training

150lb sandbag clean and press
Multiple singles

165lb keg clean and press
1 successful single


Notes: Working competition weights now.  The sandbag clean is easy while the press is difficult (have to get the bag just right in the hands or else it falls forward/backward).  The keg press is easy but clean is difficult (need some explosion).  Right now, here is my theory for approaching this event.

Circus DB first (going to require the most leg drive and coordination out of everything else.  Want to hit it when I am at my freshest)

Axle second (heaviest weight in the medley, not worried about the press, but want to get the clean)

Keg (assuming first two lifts go well, should be able to rip this off the floor.  Otherwise, I'll use the technique from kalle)

Sandbag (I can brute force this, and it's going to take the longest to set up.)

Training Log: Entry 1763

(13) Chain Suspended Squats 495
1x3

Notes: Bar was way misaligned.  First rep, the right side dipped way down and I had to correct, and then I just about fell forward on rep 2.  Between that, this being an early morning lift, and the power cleans in between reps, I'm ecstatic.  My grinding is back.

Reverse hyper 320
3x15

Notes: High reps are feeling just about right.

Axle cleans in between sets of everything

Notes: Worked up to 210 for 4 singles and then dropped it down to 160 for some triples.  Speed and technique are really coming along.  I might have a shot of getting 225 to my chest without going continental, which would be awesome.

Training Log: Entry 1762

Bench press 295
5x3

Notes: Program still going well.  Pausing first rep of every set with no issues.  Left shoulder feels great.

Chins w/45lbs
23

Keg clean and press
3x6-7

Notes: Tried out a new technique that made this super easy.  Time to add more weight.

Kroc rows 105
25

Shoulder shocker
3 rounds

GB pulldowns 100
100 reps in 4:32

Training Log: Entry 1761

(6) Mat Pulls 620
1x11

Notes: Only 1 rest pause.  Great training day. Everything felt light and fast, and considering I am sick and trained 3 days in a row, this was awesome.

Ab wheel (standing)
3x10

DOH hold 405
70 seconds

Squats
13x405
7x405
20x315
5x315

Notes: Insane how quickly I am progressing with this approach.  I may have stumbled on something awesome here.  Still an asskicker too.

Training Log: Entry 1760

Keg clean and press w/100lbs of sand
4 sets

Notes: Finally figured out a way to get the keg overhead.  It's brutal, but by my 4th set I managed a triple.  That said, now I've gone online and found some easier ways that I'll try, but still a great confidence booster.

Training Log: Entry 1759

AM training

Annual Physical Fitness Test results

Height: 69" (I grew another inch from last year.  Great progress)
Weight: 195
Waist: 31.5"
Push-ups: 67 (max)
Sit ups: 58 (max)
1.5 mile run: 11:31

Score: 93.7/100

Notes: One of my best scores in a long while, and the last one I take in the under 30 age bracket.  Ran the first lap in 1:30 and the first mile in 7:18. Way too fast for pacing, but still a great run time.



PM training

(14) Chain Suspended Squat 495
1x8

Notes: More than pleased with this.  Ran 1.5 miles in the morning, and started feeling sick at lunch (cold/sinus infection with fever, annoying) and was hitting axle cleans as a warm-up.  Still pretty unkillable.

Reverse hyper 320
15,12,10

Notes: Going to go for higher reps to prep for my contest

Axle cleans
Sets between everything else

Notes: Worked up to some singles of 190 and then triples of 150 to drill form.  Getting better at trying to use some triple extension.  Weightlifting shoes help.


General Notes: This was the kind of workout I've needed.  Effective, fast, no fluff, high impact.  I need to get back to this stuff.

Training Log: Entry 1758

AM training

Bench 280
5x5

Notes: I notice I do much better with lower reps.  Easier to maintain my tension.  Left shoulder is feeling awesome.  Don't even notice pain.  It popped really loud last night in bed, wonder if that did anything.

Chins w/45
22 reps

Keg cleans 135
a few

Notes: Getting a feel for the implement.  Need to figure out how to get it into pressing position.

DB rows 105
1x20

Shoulder shocker
3 rounds

GB pulldowns 90lbs
100 reps in 4:37

Notes: Going to try for 100 reps or 5 minutes, which ever comes first.  Good way to stay on point.




PM training

1.5 mile run

11:46

Notes: PFT on thurs. Feel ready for that.

Training Log: Entry 1757

(7) Mat Pulls 620
1x12

Notes: Numbers don't reflect how awesome this workout was.  On the first rest pause, I lost control of the eccentric on the first rep and wasn't able to touch and go any more reps.  Just let it go down and ripped another rep from a dead stop.  In total, got 4 breaks off the floor instead of my usual 3 from this.  Great recovery from yesterday.  Up 2lbs as well.

KB swing 45s
3x10

Ab wheel
10,9,9

DOH hold 405
20 seconds

Notes: Spent all morning building a outdoor grill and some play furniture and the afternoon filling my keg with sand, so grip was pretty dead.

Squats
12x405
6x405
20x315

Notes: Outstanding workout.  Legs were like jello by the end.


General notes: May need to start doing 2 a days just to get in enough work with the implements.  Might get my strength work in the morning and implements at lunch.

Training Log: Entry 1756

Tried to pull deads today and it fell apart.  Woke up at 193lbs. Lost 5lbs out of nowhere.  Nutrition is out of whack, holidays are throwing me off.  Getting filled up on carbs and not getting in quality protein.  Been feeling sick after every meal as well.  Trying not to be alarmed by sudden weight loss, loss of appetite and strength.  Thinking it may just be stress/loss of sleep.

Going to try to get in deads tomorrow.  On the plus side, got my keg and sandbag in.

Training Log: Entry 1755

1 arm DB press w/fat gripz 105
6,2

Notes: Zero issues here.  Circus dumbbell is no longer a concern to me.  Even though I am 10lbs lighter than comp weight, this is no issue.  Balanced out the left side with some higher rep work.  Need to start working the keg and sandbag.  Left shoulder is probably about as good as it's going to get.  Still some pain on the eccentric, but without pain there is no progress (thanks  Nietzsche!)

NG chins
Many many reps

DB press 105
4 sets

Notes: Used a variety of incline settings.  Also busted out the reactive slingshot.  Works much better with dumbbells versus barbells.

GB cable curls 50
3x9

Light band pushdowns
3x22

Pull aparts

Training Log: Entry 1754

(15) Chain Suspended Squats 495
1x12

Notes: First good workout I've had with a straight bar in a long time.  2 comps in my future, one with a squat to reps event, going to get back in the rhythm here.  May alternate each week with straight bar and SSB.  Open to ideas.

GHR
3x10

Sandbag lapping 200lbs

Notes: Did this in between sets of stuff, just to start drilling the mechanics.  Definitely getting better at it the more I do it.  Next time, wear knee sleeves so that I have something for friction.

Reverse hyper 270
3x10

Notes: Back still a little jacked up, so took it light here.

GHR sit up 30lbs
3x6



Notes: Still gotta figure out my training.  I basically have 2 weeks to learn some stuff before I go on vacation for 2 week away from all my toys.

Training Log: Entry 1753

Bench Press 260
5x7

Notes: Set up wasn't as solid, but still got through everything just fine.  Shoulder is feeling better.

Chins w/45lbs
21 total

Lat pulldowns GB w/110
Tons x 11

Pull aparts

Shoulder shocker 3 rounds


Notes: Back still slightly tweaked, so avoided rows.  Should be 100% by tomorrow.

Training Log: Entry 1752

Back tweaked on me out of nowhere.  Thankfully, it was a deload day, but took it pretty light still.

Agility ladder drills
Many many things

Notes: Not going to let footspeed be my weakness for my next comp.  I'm still an oaf, but I can be less of one.

200lb sandbag lapping
Sets

Notes: Built a 200lb ironmind sandbag to prep for comp.  It's a beast.  Should have got one of these YEARS ago.  The bag is dirt cheap (pun unintended), as is sand, and a great workout.

Training Log: Entry 1751

One arm DB press 105
7

Notes: Great confidence booster.  Comp weight is 115 with a circus DB, and I've been feeling pretty gunshy about single arm stuff.  This went up easy, just gotta get technique figured out.  Can only do right arm.  Left is uncoordinated and still iffy with the impingement, but I am ok with this.  May do some balancing with higher reps.

DB low incline press 105
8,7,5,5

Notes: Going to try my ROM progression approach to incline benching, gradually increasing the incline each week.  Also considering using my slingshot here.

Chins
4x12

GB cable hammer curls 50
3x8

Band pushdowns
3x20

Chest work

Training Log: Entry 1750

GHR
3x10

Reverse hyper 320
3x10

GHR sit up 30
3x6

Squats 405
1x11
1x6
1x3

Notes: 20 reps total.  Was going for 12 in the first set, but still happy with this.

Training Log: Entry 1749

Bench Press 210
5x10

Notes: Still pausing at least one rep per set.  This was the "deload" of the program but was still pretty tough.

Chins w/45lbs
20

Notes: Going to start deprioritizing chins while I prep for my next contest.  Will still include them, but spend more time doing other things.

Lat pulldowns w/grenade balls, 110
5x10

DB rows 105
5x8

Notes: Worked both of those in between sets of benching

Pull aparts

Shoulder work

Training Log: Entry 1748

(9) SSB Squats to chains
3x425+chains

Notes: Didn't do plate math right, but this was a very easy set, so it worked out.  Squat shoes are still baller.

Reverse hyper 270
3x10

Notes: Been neglecting this and it's starting to show.  Worked a set of 180 in between everything else today to get more volume, but this was the heavy work.

GHR sit ups 25
3x8


Notes: Deadlift from the floor went poor.  Managed 610x2.  Was very slow and brutal.  CNS was shot.  Wife had a race this week and spent most of my time away from home, eating poorly, sleeping little, and driving lots. Still going to press ahead with ROM progression cycle, going up to 625.

Also, looking at another strongman comp.  Has a last man standing dead, squat to reps, press medley and some keg work.  Going to have to spend some time restructring training.

Training Log: Entry 1747

Bench Press 280
5x4

Notes: Program is still running strong.  Paused first rep of every set, and last rep of last set I had a long pause.  Shoulder still feeling strong.

Chins
5 minutes

Lat pulldown w/grenade balls 110
Lots of sets of 9

Shoulder shocker
3 sets

Pull aparts

Training Log: Entry 1746

(2) Mat Pulls 610
1x4

Notes: Felt a slight twinge on my right side (which is my "good" side) on the 4th rep so I shut it down early.  Should give me some energy for next week.

Ab wheel
3x10

Squats
405x10
405x5
315x20
315x7

Notes: Took my sleeves off between sets which helped quite a bit with the quad pump.  Going to see how my recovery through the week goes on this.

Need to get back into my reverse hyper.  It's a great piece of equipment, and time away from it isn't helping anything.  Shoulder is still mending, but everyday feels stronger.  Time away from the barbell on squats has been a positive for mending.

Training Log: Entry 1745

2.6 mile run

Notes: Work function.  Feeling good while I run, think my PFT should be fine.

Training Log: Entry 1744

DB bench 105
4x10

Notes: New DBs are working well.  Mechanics feel good, shoulder is strong.

Chins
200

Cable rows 140
3x9

Cable curls 55
3x10

Shoulder shocker


Notes: Tried squatting yesterday and hamstring just about snapped.  My squat workout on deadlift days takes a lot to recover from.  Running 2.6 miles tomorrow, so it may benefit me to have taken the time off.

Training Log: Entry 1743

AM workout

Bench 260
5x6

Notes: Really loving this program.  Actually looking forward to my bench days each week.  Used my new weightlifting shoes on this, and they worked awesome.  Much better leg drive while using them.

Chins
5 minutes

Notes: Shoulder feeling better and better.  No issues with this.

Lat pulldowns 110
Sets between sets of everything

Shoulder shocker
3 rounds

Pull aparts



PM workout

1.5 mile run

Notes: Quads have been feeling like broken glass all day, and this didn't help.  Thankfully just sore from my deadlift squat workout, but still, this was pure "life sucks" training.

Also, my pair of 105lb dumbbells arrived today.  Expect to see that weight a lot in my training log for future posts.

Training Log: Entry 1742

(3) Mat Pulls 610
1x8

Notes: Great day.  First 6 reps went up fast and smooth.  Misgrooved the 7th and set it down rather than struggle.  Got 2 more in a rest pause.  Feeling good today in general.  Need to do another contest soon.  Training just isn't cutting it, and I keep psyching myself up and having to calm myself down before lifts.  My mind wants to be evil.

KB swings
3x10

Standing ab wheel
3x9

Squats
405x8
405x4
315x18
315x9

Notes:Use my new Pendlay Do-win shoes on this.  Felt awesome.  Depth comes easy and the shoes stick in place.  Liking this approach I have for squat volume, but need to lower my sleeves between sets.  Second time where my quads just filled up with blood and I wasn't able to get in any more reps.

Training Log: Entry 1741

Chins
200

DB incline press 55
3x20
1x17

Notes: Just a light little recovery workout.  Shoulder is really coming back.

Cable rows 140
Sets of 8

Cable curls superset axle curls

Pull aparts

Training Log: Entry 1740

(11) SSB Squats to Chains 445+chains
1x3

Notes: Tried to break it off the chains before this.  Got about 2" but lost the groove.  Rest of this cycle is just going to be down to chains.  Feeling MUCH stronger compared to last week.

GHR
3x10

Reverse hyper 180
2x15
1x10

Notes: Didn't want to load up the whole thing, went for higher reps.

GHR sit ups 25
3x8

Neck Harness

SSB squats


Notes: My diet has been good the past few days, even with some life stress.  Aiming for eating big while keeping carbs low, and have been pretty clean for me.  Cutting out a lot of my work junk food and bringing more meat from home.  Left shoulder is feeling substantially better.  Got more aggressive with my rehab and started taking motrin.  Still not 100%, but definitely moving in the right direction.  Also, been getting exertion headaches after all my lower body workouts recently.  Thankfully it's at the end, but interesting none the less.

Training Log: Entry 1739

Bench press 245
5x8

Notes: Pausing on first rep of each set.  Week 2 of programming is going well.  So far, both workouts have been challenging, but right at my limit.  Shoulder is healing as well.  Going to keep up the rehab.

5 minutes of NG chins

Notes: NG seems better for the shoulder.


Lat pulldowns 90
Lots of sets


Shoulder shocker

Pull aparts

Pushdowns

Training Log: Entry 1738

(4) Mat Pulls 610
1x6

Notes: No rest pausing.  Just wasn't feeling it today, so went easy and called it a day.  Still a good "bad day" PR.

Been focusing on eating more, specifically more protein.  Up about 2lbs.

Training Log: Entry 1737

DB incline press 55
3x20
1x15

Notes: Still doing some light work to help the shoulder heal up.

Chins
200

Cable rows 90
Sets x 12

Cable curls 50
3x12

Pull aparts

Training Log: Entry 1736

AM

Bench Press 210
5x10

Notes: Left shoulder felt great.  Focused on getting as tight as possible and pressing the bar as straight as I could.  Wasn't as easy as I thought, going to see how these percentages work out.  So far though, excited just to be on a plan, and not just play it by ear.

Chins w/45lbs
5 minutes

GB lat pulldowns 90
7x12
1x25

Shoulder/tricep work

Notes: Thinking that on this day I'll do my light assistance work and my other upper body day will be heavy assistance.


PM

1 minute of push ups
67

1 minute of sit ups
58

1.5 mile run
11:54


Notes: Mock PFT.  Would've been a 90+

Going to post my bench progression plan here so that I have a few references as needed.

Week One

5x10x210

Week Two

5x8x245

Week Three

5x6x260

Week Four

5x4x280

Week Five

5x10x210

Week Six

5x7x260

Week Seven

5x5x280

Week Eight

5x3x295

Week Nine

5x10x210

Week Ten

4x6x280

Week Eleven

4x4x295

Week Twelve

4x2x315

Week Thirteen

5x10x210

Week Fourteen

3x5x295

Week Fifteen

3x3x315

Week Sixteen

3x1x330

Plan from Matt Kroc's book.  Will still have assistance work to figure out, but I'm looking forward to thinking less and working more.

Training Log: Entry 1735

(5) Mat Pulls 610
1x11

Notes: Proudest I've ever been of a mat pull.  Only 1 rest pause, managed 7 reps in the first breath, which is an all time PR.  I actually seemed to get a second wind at the 7th rep, and exhaled purely to ensure I didn't pass out.  When I set the bar down, it was like the vacuum after a nuclear explosion as I exhaled all the air out of my lungs.  A neighbor was walking by with her dog and gave me a pretty funny look while I made sounds that existed in no language but I am fairly certain were still profane.

Kettlebell swings
3x10

Standing Ab wheel
9,9,8

DOH holds 405
60 seconds

Squats
6x405
3x405
16x315
8x315
18x225

Notes: This was absolutely badass.  Pattern here, hit a max amount of reps, next set, half as many, drop a plate, hit a max, rest, half as many, drop a plate, repeat.  Was going to do one more after the 18 of 225, but wife came home with pizza, and after helping carry things into the house, my legs absolutely flooded with blood and I was done.  Going to hit this again for a while.  Thinking I'll make my squat day more assistance work focused and this day more squatting focus.

Training Log: Entry 1734

(21) Reverse band bench 365
2x1

Notes: I honestly think I'm just going to scrap this and follow Matt Kroc's bench program that he laid out in his latest book.  I'm spinning my wheels, trying to get too creative, and just not really accomplishing anything.  Might be fun to give the keys to someone else for a while.

(28) Reverse band pause bench  385
3x7

Notes: Threw in a pause, made it interesting.  Might stick with this.

Chins
200

GB cable rows 90
5x10

Cable curls 50
3x10

Shoulder work


Notes: I need to just gain some f-ing weight.  I'm getting too obsessed with my appearance, and it's killing my pressing.  I shouldn't be below 200lbs unless I have a meet coming up.

Training Log: Entry 1733

(13) Chain Suspended SSB Squats 445+chains
1x4

Notes: I love how great of a grind this is.  I notice that my lats are always fried after this.  Interesting.

GHR
3x10

Reverse hyper 340
3x8

GHR sit up 27.5
3x6

SSB Squat
5x335+chains
10x295+chains

Notes: Still need to get in more volume.  Working out before work, and it's a balancing act between getting in enough work to be productive while still being able to GET to work and then be productive.

Training Log: Entry 1732

Seated DB press 55s
3x15
2x12

Handles
100

Notes: Time to start getting serious about my shoulders.  They're getting jacked up.  I'm starting to think carrying my daughter around in her carseat may be the issue.  I think I'm going to spend a cycle just doing some high rep bodybuilding type stuff and see where it takes me.

GB lat pulldowns 90
7x12

Weighted dips 75
9+3+3

Pull aparts

Training Log: Entry 1731

(6) Mat Pulls 610
1x15

Notes: Finally managed 2 rest pauses (3 pick ups total).  Been a while since I had the energy to manage this.  Fell forward on the second rep and actually ended up pausing for a second to correct before getting another 7 reps, which speaks volumes of the sort of strength and control I am developing here.  As an aside, Metallica's "For Whom The Bell Tolls" seems to be a great song for max effort attempts, but in turn is a poor choice for weekly training.  I was getting too excited and had to actually calm myself down before my set.  When I was younger, I thought I needed to be ballistic before every attempt, but now I've learned that training in a non-excited state makes me much stronger.

Squats
405x5
315x15
225x15
135x15

Notes: Short training time, wanted to get the important stuff.  Found out squats are also bugging my left shoulder, so I'm taking my grip out a little further.  These weren't drop sets, just dropping weight per set.  Really liked this, think I need to keep it up to get volume and squat practice.  Might try smaller jumps and alternating front squats once I get to around 225.



General notes: I'm at a real stupid place with my bodyweight.  By all accounts, I should just be eating more and getting bigger and stronger, but I'm lean (for me) right now and enjoying it too much. Right now, being stupid seems to be the theme of my training.

Training Log: Entry 1730

(22) Reverse Band Bench 365

1x5

Chins

200

(28) Reverse band bench 380

3x9

GB cable curls 50

3x10

Lateral raises/pull aparts

Notes: Really need to troubleshoot the shoulder.  Couldn't press overhead without pain.  May switch to DBs, or completely eliminate full OH pressing and work more on the surrounding muscles.

Training Log: Entry 1729

(14) Chain Suspended Safety Squat Bar Squats 445+chains
1x4

Notes: I am willfully and intentionally choosing to be stupid here.  I know the SSB doesn't transfer to my barbell squat well, but with my shoulder being jacked up and my weight being light on the barbell, I want to just run this movement while I can.  It absolutely destroys me, and is honestly the only heavy lower body lifting I can do first thing in the morning due to how absolutely untechnical it is.  My lats amazingly enough are what got hit the hardest here.  Lets see what happens after the end of the cycle.

GHR
3x10

Reverse hyper 330
3x10

GHR sit up 25
3x8

SSB Squats 225+chains
1x20

Notes: Need to get more squat volume.  I'm definitely lacking.  Work this into saturday and sunday workouts.

Training Log: Entry 1728

ME upper press

Push press 260
1x2

Notes: Shoulder issue bugging me again.  I have deduced that it is the eccentric on push pressing that is causing this issue.  I am simply not strong enough at that portion of the lift to be able to handle the amount of weight I am moving.  For a solution, I am going to stick with strict pressing for ME work, and possibly even start rotating between strict and push pressing.  I still want to keep this technique in place, but I am better at being strong versus fast.

Chins 5 minutes, 45lbs
51 reps

Lat pulldowns grenade balls 90
5x10

Push press 190
3x8

GB cable rows 90
3x10

Notes: Using an underhand grip here.  Feels very natural.

Dips w/45lbs
11+5+4

Notes: Should have been doing these for a long time.  Easy set up, and feels great.

Training Log: Entry 1727

Extra training day

Notes: Intent of this day was to catch up on anything missed through out the week and bring up any weak areas.  Trying to make it a quick workout.  If possible, I'll try to keep working this into my weekly schedule.

5 minutes of incline DB fat gripz press 55
75 reps total

5 minutes of lat pulldown w/grenade balls 90lbs
90 reps total

Notes: First time I ever got a lat pump from this exercise.  Might've stumbled onto something here.

Kroc rows 105
25

5 minutes of SSB squats 245+chains
30 reps total

Training Log: Entry 1726

(7) Mat Pulls 610
1x13

Notes: Hamstrings still torqued from squat session, played this easy.  Had a lot left in me, which is a good sign.  Blew out a blood vessel under my eye, which is a new one.  Plan is to finish the rest of my assistance tomorrow.

Standing ab wheel
3x8

Training Log: Entry 1725

(23) Reverse band bench 365
1x5

Notes: Not sure if I have this method totally dialed down yet, but as of this setting, the bar leaves the bands right at the very end of the rep.  Curious to see how this goes.  On a somewhat related note, my left shoulder has been feeling like broken glass and naplam for the past 2 weeks or so.  Seems to be posterior deltoid, near where it meets the pec/delt tie in.  Don't know if I tore another labrum or have an impingement or something.  Been toubleshooting with some band work, but for the most part just stupidly pushing through.

Chins
200

Lat pulldown 110
5x10

(28) Reverse band bench 385
3x7

Swiss bar press 185
6-2-1

Lateral raises/pull aparts



General notes: Lifting belt is feeling loose.  Walking around at 195 these days, may need to move it in a notch.  I'm liking being lean, but I've noticed that everytime I drop bodyfat, I get more and more beat up.

Training Log: Entry 1724

(15) Chain suspended squat 495+chains
1x6

Notes: I have identified my issue.  I have spent too much time without heavy weight on my back.  I've been front squatting and safety squat bar squatting for assistance work, but no actual squatting.  As such, I have lost my technique, and can't get this moving the way I used to.  I've cut out the front squats, and will stick with squats for assistance work.

GHR
3x10

Reverse hyper 330
3x8

GHR sit up 25
3x7

Squats 405
10+1

Notes: Goal was 20 in as few sets as possible, but took this below parallel and started bugging my hamstring on the 10th rep.  Tried one more and confirmed.  Good to know I can squat 405 to competition depth for at least 10 reps, but I really don't need to be doing that in my training anymore.  Next time, slightly above parallel.

Training Log: Entry 1723

AM

RE Upper Press

Log Clean and Press 205
1x7

Notes: Great progress.  Leg drive is really coming through, and this moved plenty smooth.  Still having some cardio issues, but it's coming through.

Weighted Chins 45lb, 5 minutes
32 reps

Lat pulldowns 90lbs
5x10

Notes: Got a pulley system over the weekend, going to start doing working in some pulldowns and rows as applicable.

Log clean and press 175
9,5,5

Notes: Set of 9 was great, but my gas was gone at this point.  Early morning training.

Log rows 175
3x11

Swiss bar floor press 250
7-4-2

Pull aparts



PM Training

5k run

Notes: Ran this for work.  Miserable, but no stopping.

Training Log: Entry 1722

Deadlift 590
1x6

http://youtu.be/4Y8NM05CDGI

Cut it after that.  Starting my deload week.  Was rushed in execution on this one, but still a decent pull.

Training Log: Entry 1721

Touch and go bench
Failed 360

Notes: Hit the chain and lost the bar path.  Going to try a new approach here.  Similar to ROM progression, but with reverse bands.  Going to use a full ROM each week, but lower the pin to get less from the bands.

Chins
200 total

Reverse band bench 380
3x9

Swiss bar press 185
7-2-2

Log curls
3x12

Lateral raises/pull aparts

Training Log: Entry 1720

(15) Chain Suspended SSB Squat 445
1x5

Notes: First time in forever I've been able to move heavy weight first thing in the morning.  Normally have to do this with 2 meals in me.  The SSB allows me to really focus more on straining than on technique, which is a bit of a double edged sword.  I think I'm going to run 1 full up ROM progression cycle with it and get back to the straight bar afterwards, but we'll see what happens.

GHR
3x10

Reverse hyper 330
3x12

GHR sit up 25
3x8

Neck harness

SSB squat
385x7
335x5
245x1

Notes: Those were drop sets, but I just plain ran out of gas.  Really hit the legs well.

Training Log: Entry 1719

DE Log Clean and Push Press 105
8x3

Notes: Figured out to push press by contracting my hips and glutes like a deadlift lockout rather than just my quads.  Substantial difference in power.  Something to look into.

5 minutes of chins
57

Log clean and push press 175
3x8

Log rows 175
4x10

Swiss bar floor press rest pause
7-3-2

Pull aparts/chest work

Training Log: Entry 1718

(2) Mat Pulls 590
1x10

Notes: Feeling beat, still a great performance.  Hip has healed.

KB swings
3x10

Reverse hyper 330
3x10

Ab wheel
2x7 standing
1x21 from knees

Front squats 255+chains
10x3

Training Log: Entry 1717

(2) Bench to chains 360
1x1

Notes: Theory is sound.  Going to touch and go for the last half of the cycle until that fails to work.  Form is ugly, but moving heavy weight.

Chins
200 total

Reverse band bench 380
10,8,8

Lateral raise/pull aparts

Notes: Had to cut the rest of the workout short, but came up with a new training plan idea.  Going to keep following up the heavy work of the day with full ROM speed based work (push press/reverse bands), but the second half of the workout is going to be single set rest pauses ala DoggCrapp.  This will either make the workout shorter, or allow me to work more muscles from different angles in the same amount of time, which is win/win.  Additionally, my best benching was still performed after DoggCrapp, so there is something to it.

Training Log: Entry 1716

(15) Chain suspended safety squat bar squats 425
1x9

Notes: Relearned how to strain.  Might've had a 10th in me (and honestly, I may have done 10 reps and lost count).  Very pleased with this.  Hand is on the mend, but I'm going to get the most out of this cycle.

GHR
3x10

Reverse hyper 330
3x8

GHR sit ups 40
2x6

Notes: Hip is still bothering me.  Going to cut the weight down on this, it's been too intense since I got back.

SSB drop set
8x345+chains
8x255+chains
8x205+chains
8x115+chains
8xbar+chains

Notes: Set this up on the bar as 25-45-25-45 to achieve this effect.  Going to play around with it some more so that I can get in even more sets on this.

Training Log: Entry 1715

ME press

Barbell push press
260x2
245x3

Notes: Taking a break from the axle while my hand heals.  This felt incredible.  Speed is really improving, and the bar path seems straighter.  Really feeling my hips getting into the movement versus just my quads.

Weighted chins, 45lbs 5 minutes
35 reps

Push press 185
3x10

Swiss bar floor press 250
3x6

DB row 115
5x10

Pull aparts/chest work

Training Log: Entry 1714

(3) Mat Pulls 590
1x10

Notes: Right hip/glute feels like broken glass.  I'm down to 195, which makes me nice and lean but I've noticed this is about the weight where my deadlift starts suffering.  Will see what happens.

KB swings
3x10

Reverse hyper 325
3x12

Ab wheel
2x7 standing
1x21 from knees

Front squats 250+chains
10x3

Training Log: Entry 1713

(3) Chain suspended bench press
No reps

Notes: Shoulders feeling beat up.  Training 3 days in a row, somewhat expected.  Going to steal my strategy from squats and start from the top now and see what I can get done from there.

Chins
210

Reverse band bench 375
3x10

Notes: Changed the set-up.  Going from the 28 pin and hooking into part of my blast straps.  MUCH easier set up.  Still focusing on moving fast.

Swiss bar press 150
3x6

Log curls
5x11

Pull aparts/lateral raises


General notes: Figured out a way to do rows with my reverse hyper.  Nice set-up.

Training Log: Entry 1712

(15) Chain suspended SSB Squats 425
1x5

 Notes: I can finally grind again. It seemed like my body just forgot how for a while. The SSB is allowing me to focus completely on the grind and ignoring technique, which will be good for the short term and allow my hand to heal, but I need to get back to a straight bar on my back as soon as I can.

GHR 3x10

Reverse hyper 325
3x10

GHR sit ups 40
6,6,5

SSB squat drop set
8x335+chains
8x245+chains
8x155+chains
8xbar+chains

Training Log: Entry 1711

RE Press Day

Log clean and push press (clean once) 205
1x6

Notes: Things were moving well on this, but technique fell apart on rep 7.  Will stick with this next time.

5 minutes of chins w/45lbs
35

Log clean and push press (clean once) 170
3x10

Swiss bar floor press 245
3x6

Log rows 170
5x10

Band pull aparts/chest work

Training Log: Entry 1710

(4) Mat Pulls 590
1x13

Notes: Forgot to document it yesterday, but I got a stomach bug on Friday which wiped me out pretty good for 24 hours.  Been down 4lbs since.  Strength is back about 95%, but stamina still shot.  Pleased with this all things considered.

KB swings
3x10

Reverse hyper 325
3x8

Ab wheel
2x6 standing
1x20 knees

Front squats 250+chains
5x4
5x3

Training Log: Entry 1709

(4) Chain suspended bench press 360
1x1

Notes: Went up faster than usual.  Can feel my butt lifting off the bench, but not enough to DQ a meet.  Will lie, cheat and steal each week on this if I got to.

Chins
200 total

Reverse band bench 370
3x10

Notes: Experiencing lockout issues on the last few reps.  Can't get lazy with this, as locking out is the whole point.

Swiss bar press 145
3x6

Log curls
5x10

Pull aparts/lateral raises

Training Log: Entry 1708

(15) Chain supported squat 495
1x5

Notes: Time to change.  Haven't had a decent squat workout in a month.  My right hand feels like it's going to rip in half whenever I grab the bar, and I think proprioception is making it so that I am unable to really engage my full strength here.  My legs feel shot.

When I first started chain supported squats, it was because my torso was my weak point, while my legs were my strength.  I feel like now my torso is plenty strong and my legs are my weak point, so I am going to switch to the safety squat bar, start the weights low and build up to something heavy.  I may remove the powerlifting squat entirely from my workouts for the future to try to overcome this.

Training Log: Entry 1707

DE Log Push Press 125
8x3

Notes: Lord help me I'm doing DE work again.  Really trying to focus on making the drop for the push faster so that I can get some more speed on the way up.  Toward about set 5 it started clicking better.

Chins
200

Log push press 170
3x10

Log rows 170
3x10

Swiss bar floor press 240
3x6

Pull aparts/pressdowns/chest work

Training Log: Entry 1706

Ran a 5k for PT

Speed was slow, but didn't stop.  Passed a few regular runners.  Felt like I was hit by a truck afterwards.  Worried I may have the flu.

Training Log: Entry 1705

(5) Mat Pulls 590
1x14

Notes: Hamstrings have been tight for days, so this was a great showing.  So pleased with this cycle.

KB swings
3x10

Reverse hyper 320
3x12

Ab wheel
2x6 standing
1x20 from knees

Notes: Cut it at this.  Fatigue hitting hard.

Training Log: Entry 1704

(5) Chain suspended bench 360
1x1

Notes: Just going to keep grinding weekly singles at this point and see what happens.

5 minutes of chins, 45lbs
33

Reverse band bench 365 (23 pin)
3x10

Notes: Focusing on moving as fast as I can.

Swiss bar press 145
3x6

Axle curls 50lbs
5x12

Pull aparts/lateral raises/rows

Training Log: Entry 1703

(13) Chain Suspended Front Squats 365
1x2

Notes: This cycle has been terrible.  I'm going to start again at 15 links and do some acclimatization for a few weeks before starting again.

Reverse hyper 320
3x10

Ab work

Notes: Abs are killing me, still going light.

Front squats 245+chains
1x5
10x3

Notes: Easing back in with this protocol.

Training Log: Entry 1702

Axle push press
255x1
245x4

Notes:  Still don't have coordination figured out, but strength is building.

Chins
200

Axle push press 155
3x10

Swiss bar floor press 230
3x6

DB handle rows 100
5x10

Pull aparts/chest work/curls/extensions

Training Log: Entry 1701

(6) Mat Pulls 590
1x15

Notes: Weight moved easily again.  Only 1 rest pause.  I did 2 other workouts over the week, but this was the first one where I felt like my strength was back 100%.  Hand held out.

Reverse hyper 320
3x8

Ab wheel
2x6 standing
1x20 from knees


Cut out the rest.  Still recovering.


On the topic of my other workouts, I am continuously disappointed with the quality of Mark Bell's products.  The elbow cuffs I bought are warped and loose after 3 months of use, and my brand new reactive sling shot is already warping at the sleeves and the elastic is ruptured in several parts after 1 use.  In terms of benefit, I think I am simply not built for these bench press quasi shirts, because with the slingshot and the catapult, my bench drops when I use it rather than increases.  Weight that I can easily hit without becomes impossible when I use it.  I think I'm just going to stick with reverse bands.

Oh yeah, also, a pic of my hand to give scale to how big the ripped callus was.  Sadly, it doesn't really capture the depth of it.

Training Log: Entry 1700

Log Clean and Push Press (Clean once) 195
1x8

Notes: Still fried from the comp, so taking things easy for now.  Hand is still recovering, so used a strap on it to allow me to keep my grip.

Chins
150

Log clean and push press (clean once) 160
3x10

Notes: Technique was getting better as things went on, but my cardio with this is still dildos.  Sweating like a whore in church.

Swiss bar floor press 225
3x6

Notes: Need to go back to my roots and cut the rep off once it's no longer hitting my chest.  Use the push press for lockout work.

Log rows 160
5x10

Pull aparts
200

THIRD STRONGMAN COMP WRITE-UP AND VIDEO

https://www.youtube.com/watch?v=gFCD8PzJFgo

I have completed my third strongman competition, a level II NAS comp in Reno.  I placed around 6 of 11 competitors, which was not where I was hoping to end up.  It was an excellent opportunity to learn some lessons and grow in the sport.

I woke up exactly at 196.0, which I called from 2 months out when I started cutting which.  I was pretty proud of that, and was able to eat and drink well before I got to the weigh in, and then really up the cals before the contest.

Event 1: 200lb Axle Clean and Press (Clean once and press away).

I was excited when I saw this event, because the clean has always been the weak point in my clean and press, so with a chance to clean only once, I thought I was in a good place.  I had trained my push press for the 6 weeks before the comp, and finally managed to make some breakthroughs in technique.  Going into this, I had hit 11 reps frequently in training, with one day where I managed 13, and honestly thought 14 was going to come my way.  I did not train my axle clean at all, since I only had to do it once, and doing it training tends to torque my left wrist.

When I cleaned the weight at the comp, I saw stars for a second which took me a little while to clean before I could start pressing.  Pulled a real amateur move on the first rep and dropped it before I got the “down” command, but the judge was cool and gave me the rep anyway.  During the comp, my focus was gone for the push press technique, but upon reviewing the video, I actually was getting some decent leg drive, so I am proud of that.  That said, once I hit 10 reps, I was done, and approaching that point I kept feeling like I was going to vomit.  Upon review, I think the elevation change was the biggest factor, as I went from sea level to 4400 feet, and even at sea level my cardio seemed to be what kept going out in the push press.  I’m going to keep that lift in the rotation now, and have mapped out my training already, but in all, this event didn’t go as well as I wanted, but it wasn’t terrible.  I ended up taking 4th or 5th out of 11.


Event 2:  500lb 16” tire deadlift for reps

This should have been my event, and is where I am most disappointed in my performance.  I am certain I had the highest deadlift in the 200lb class based on my performance versus others, and after watching everyone before me struggle through this event, I knew that I needed to move fast to make the most of my ability, because it wasn’t going to be a question of IF I could make it for the full 60 seconds, but just how many reps I could get in at that time.  I noticed when I was setting up that the outer knurling of the bar was much closer to the center than bars I normally used, and so I set my grip out a bit wider than the edge of the knurling, but still close, like my stance.

Every time I would complete a rep, the tires would bounce the bar laterally.  I was trying to move fast, so instead of setting up for each new rep, I just pulled the weight where it landed.  I was strong enough that I could pull the reps even with the bar well off center, and was starting to look like a lawn sprinkler, since my feet stayed planted and my torso would rotate with the bar.  We had an “up” command that we needed to wait on, and to me it seemed like the judge kept talking before each “up” command, which was just burning precious seconds, so I kept tuning out everything except for the words “up”.  In most cases, it was form advice or encouragement being offered, and I didn’t really want either.  Well, this bit me in the ass, because at one point he was telling me that my knee was now outside my right hand due to how the bar landed, and he wasn’t going to give me an up command until I fixed it. I waited for about 12 seconds before I realized I just wasn’t going to get an up command until I listened to him, and even then it took me a while to figure out what he was talking about.  I was way too in the zone.

Once I figured it out and addressed things, I was behind the 8 ball.  I only had 6 reps in and about 20 seconds left, so I cranked out about 10 of the fastest reps I ever managed.  I should have easily gotten the win on this one, as I wasn’t even experiencing fatigue after rep 16, but instead ended up taking 3rd behind one guy who got 20 reps and one who got 17.  This was a real heart breaker, and on top of things, because I pulled so fast and sloppy for those last 10 reps, I tore a callus off on my left ring finger.  With the next 3 events being farmers, a truck pull and stones, I hung up my hopes of placing and decided I was just in this for fun and experience.


Event 3: 230lb 2” farmers per hand, 80’ course

Filled my callus with hand santizier and super glue and got ready for this event.  My hands were a second skin of super glue, and I couldn’t get chalk to stick to them, but ultimately my downfall was grabbing the implements like an idiot.  All through out my training, I used a thumbless grip where I choked way up on the front of the implement and it worked fine.  On comp day, I grabbed the farmers with a full grip, in the hopes of keeping my callus safe.  Made it a few feet, re-opened the callus, said f**k it, grabbed it the way I knew worked, and actually made it with some decent speed.  Still finished around 8th due to the initial drop, but the recovery was decent.  Training paid off, was just an idiot.


Event 4: Semi-truck towing a pickup truck pull, 75’

Filled my callus with hand sanitizer and superglue again.  Never did this before, and trained by PUSHING my minivan up a hill, so really had no experience.  Had the right shoes at least, which really paid off.  Upon video review, I was too upright and my feet were all over the place, but I at least finished the course.  I know I wasn’t dead last, but placing wasn’t great.  Re-opened the callus at the end.

Event 5: 240lb Atlas stone over 52” bar

Last time I did stones was a year ago, but it went really well, so I came into this WAY too confident.  Goal was to one shot every stone and really make up some points here.  Tried out my new Spartan sleeves, which is also a really dumb move to try new equipment in a comp, and I paid the price for it.  Went to grab the stone, it was way slicker than my previous one, and it ripped the sleeves right off my forearm.  I now had almost no tacky aside from whatever was on the stone and what was on my hands.  Thankfully, Robert Oberst was recording my video and gave me some great tips on what to do in this situation, which was get my hands under the stone and work from there.  When I COULD pick up the stone, I could one shot it, but it was just a disaster.  Mechanical failure paired with non functioning hands and just a crummy day, and at the end, I opened up a new callus on a finger tip along with the one on my ring finger.



The biggest thing I could have had going for me was either a coach or at least a team mate.  Basically, if I had a voice I was specifically listening for in the second event, I could have fixed the issue within the span of 1 rep versus 5 or 6, and having someone with experience/access for the truck pull and stones would have given me a better placing.  I also learned to just be at peace with the stone hickies I get without the sleeves, because it’s a question of minor inconvenience versus performance.  If I DO use the sleeves again, I’m going to zip tie them rather than use laces, as I saw someone else use that strategy and it seemed successful.  Push press is coming along though, and my deadlift is still a boon.  I am also happy that I was still able to complete the contest after ripping open my hand, and will be training again in the near future with just a few minor adjustments to account for it.

I am contemplating doing another powerlifting meet before my next strongman comp, just to see how well my total has improved since my last one, but I am not at all done with strongman.  I am still enjoying every contest.

POST COMPETITION UPPER BODY TRAINING PLAN

PRESS DAY

Warm-up
200 partial chins


A1. Push Press
-Rotate between ME and RE work
-Rotate between axle and log (axle for ME work, log for RE work)
-ME always done from rack, RE from floor
--Idea: For ME axle press, work up to heaviest strict press weight, then push press for reps


A2. Pull aparts
-Always 20 reps per set
-Performed between warm up sets


B1. Push press 3x10
-Utilize implement used in exercise A1


B2. Rows 3x6-15
-If movement for A1 was log, use log for rows
-If movement for A1 was axle, use single arm row variant


B3. Pull aparts


C1.  Horizontal press 3x6
-Consider using swiss bar in all instances to protect shoulders
--If using swiss bar in all instances, modify exercise via grip width, incline height, going to floor, using fat gripz, chains, or exercise ball
-Possibly use dips as well for shoulder saving benefit


C2.  Rows 2x6-15
-Same movement as B2

PREHAB
D1. Band pressdowns 1x50
D2. Curls 1x50
D3. Chest circuit




BENCH DAY

Warm up
5 minutes of weighted chins


A1. ROM progression bench


A2.  Pull aparts
-Performed between warm up sets


B1.  Slingshot bench 3x10-Reverse band and catapult acceptable alternatives


B2.  Curls 3x10


B3.  Pull aparts


C1.  Strict press 3x6
-Consider using swiss bar/log for shoulder saving


C2.  Curls 2x10
-Same as movement B2


C3.  Lateral delt work 3x8-20


D.  Kroc rows 1x20

PROGRAMMING IDEA

Am presently deloading for my upcoming comp, but have come up with an idea for how I want to program my assistance work.

Problem: Despite going into it kicking and screaming, I really like how I am starting to gain a handle on how to push press, and I want to keep this skillset drilled for future competitions.  That said, strict pressing is what helped me build a solid foundation to push press with, and I want to be able to continue to grind out reps as necessary.


Solution: I will train pressing twice a week.  One day will be a push press with a variety of bars, and the other day will be a strict press with a variety of bars.  As of yet, I am undecided on if I will do my push pressing on my heavy press day or my heavy bench day.


Problem:  With this approach, I will be neglecting benching/horizontal pressing, and as of this moment I am not comfortable with giving up on powerlifting, especially since, after many years, I am finally making progress on bench.


Solution:  I will also bench twice a week for assistance work.  Following a similar approach to the above, armed with my new reactive slingshot (and my old metal catapult/reverse bands if needed), I will have one day where I overload the bench with a reversing mechanism and one day where the emphasis is on strict pressing.  I may even consider making the other day a pause bench day to really emphasize the point, but in general, not making use of external equipment is the intent there.


Problem:  Volume/time considerations.


Solution:  I will abandon my presently effective 5x10 approach for a 3x6-10 approach for each movement, meaning a total of 6 sets of assistance pressing each workout, similar to what I was performing before.  This will possibly result in slightly more time in the gym, but I think the end net positive will be worthwhile.  Remembering lessons's learned from Dogg Crapp, I think my bench will actually do better with so much variety, and this fits in with the Cube Method for Strongman's assistance approach as well.


Considerations: Programming the rest of the assistance work that day.  Primarily, lats, rear delts, triceps and biceps, with POSSIBLY lateral delt work as well.

-To make up for more time spent changing around implements/plates for pressing, I should pick movements that require minimal set-up for everything else.  Chins are easy, as are band pull aparts.  A pin selected machine would honestly be a boon here, may be something work looking into.

-May simply move assistance work to a grease the groove style approach to save time where possible.

-Can always save time by making my assistance work simply be a lighter version of the heavier work for the day, ala BBB.  Will save time in set up.

-Consider leaving some stations pre-set in the garage ready to go and never changing them.  Instead of setting weight PRs, keep the weight the same and go for time based or rep PRs.

Training Log: Entry 1699

(7) Mat Pulls 590
1x15

Notes: Definitely made the right decision to reset weight.  This was comically easy, and I had way more left in me.  Managed 11 before the first put down, with an easy 1 and possibly 2 more left in me.  Managed 4 on the first rest pause, with 1 more available.  Did not hit a second rest pause.  Only thing keeping me from going all out is my looming comp, but otherwise, this cycle is going to be insane.

KB swings
3x10

Reverse hyper 315
3x12

Ab wheel
2x6 standing
1x20 on knees

SSB squats

Notes: Took the rest of it light.  Should be my last heavy day before comp.

Bodyweight: 198.2.  Right about where I want to be.

Training Log: Entry 1698

(7) Chain suspended bench press 360
1x5

Notes: This was tough.  Will see how things go after contest.

5 minutes of chins

Axle push press 185
3x10

Notes: Things were going great today, but was feeling some fatigue, and this close to contest, I'm not going to get any stronger.  Cut the volume.

Dips
30

Pull aparts

Training Log: Entry 1697

Unscheduled deload.  Right hamstring started acting up again.  I haven't been diligent with my rehab.  2 weeks until comp, not going to push it.

Reverse hyper 315
3x10

GHR sit up 40
3x7

Front squat bar
3x20

Neck harness

Training Log: Entry 1696

DELOAD

Axle press 180
3x6

Dips
3x20

Chins
200

T-bar rows 255
5x6

GB curls monster minis
5x8

Pull aparts/raises

Training Log: Entry 1695

DELOAD

Farmer's Walks 225 per hand
4x20 meters

175 per hand
2x20 meters

95 per hand
40 meters

Notes: Sets of 225 were done with straps, focusing more on foot speed than grip strength.  Finally getting the feet moving, even with a heavy weight.  It's more like a controlled fall, but it's still fast moving feet.  In the future, I need to do some agility ladder work, I can see where that will pay off, but I'm too close to comp to really do anything different.

Bodyweight: 199.  Good to see a 1 and a 9 as the first numbers consistently.

Training Log: Entry 1694

DELOAD

Axle push press 180
5x10

Notes: Technique was awesome today.  A lot of reps went straight from chest to overhead with no actual pressing.  Really just have to focus on locking out the quads.

Chins
60

Notes: Did 30 and then rest paused for a while after that

Dislocations/pull aparts/push downs/curls

Training Log: Entry 1693

DELOAD

GHR
3x10

Reverse hyper 315
3x8

GHR sit up 40
3x6

Front squat 245+ chains
6x5

Squat 245+chains
10

Notes: Once again, rest pausing for 12 breaths between sets.  Really liking this.  Knees are screaming again.  Time away from front squats and no longer using reverse bands part of the issue.  I also front squat like I squat, just with the bar in front of me, and I imagine the non-high bar technique may be art of the issue.

Training Log: Entry 1692

Axle Push Press 200lbs
1x12

Notes: 13th was within reach, but this close to the comp, didn't want to push too hard and risk an injury.  Seems like my biggest obstacle is breathing on these, as I am toast once the set is done.

Chins
200 total

Axle press 175
8,6,6

Dips
15,15,20

Notes: Shoulders are jacked up, think I'm doing too much non-neutral pressing.  Going to try to remedy this while using a decent lockout building movement.

T-bar rows 250
5x6

GB curls monster minibands
5x7

Lateral raises/pull aparts


Took a photo post training.  Bodyfat is at a decent place for this bodyweight, but that might also explain the slower weight loss than normal.

Training Log: Entry 1691

Tabata slam ball slams

Notes: Focused on hip extension, trying to replicate stones.

Ran sprints 3 days ago as well and never logged it.  1 go of suicides, followed by a total of 9 lengths of the basketball court, focusing on maximal acceleration and foot speed.

Bodyweight: 199.8, minor progress, but still progress.

Training Log: Entry 1690

Deadlift 650lbs
1

https://www.youtube.com/watch?v=lHv6lWnA0h8

Notes: Was honestly expecting a lot more here, but still pleased that I managed it overall.  Lot of fighting needed, and ability to grind at an all time high.

Potential reasons for shortcomings

1: Hamstring injury making me gunshy.  Was feeling great today, and warm-ups were awesome, but there is always a subconscious factor.

2: Cutting out the rest pausing on this day means I've detrained puling off the floor, and lost some explosiveness.

3: Training for a strongman comp on top of this while trying to cut weight is impacting strength/recovery.

4: Psyched myself out.  Each time I go to pull weight I've never pulled before, I can feel my heart pounding a million miles an hour.

Most of these I can remedy, but the question now will be to chalk this up to a fluke and train for one more cycle or cut down 10% and set rep PRs until I set weight PRs.


KB swings
3x10

Reverse hyper 310
3x12

Ab wheel standing
6,5,5

Notes: Think I'm going to stick with 2 sets standing and 1 set kneeling to get as much as I can out of this movement.

SSB Squats 295+chains
8x5

Notes: 12 breaths between sets, rest pausing.  I had more in me, but this was enough for my hamstring.  In the future, I want to employ "sets of 5 till death" as a tactic, because I could go a long time with this and really get some volume.  Triples would work great too.

Training Log: Entry 1689

(1) Chain Suspended Bench 350
1

http://youtu.be/eiHbRSRfTUw?list=UUiVWthhrgjSHrBNiheyNa5Q

Notes: Was not feeling this today, so the fact I managed was awesome.  Butt may have come off the bench for a slight moment, but even with cheating and touch and go I wasn't able to move this weight before at this bodyweight, so I'm stoked.

5 minutes of chins +32 later

Axle push press 175
5x10

Notes: Some reps better than others, but on the whole I'm getting better at this.

T-bar row 245
5x6

Monster miniband GB curls
2x8
3x6

Lateral raises/pull aparts

Dips
55

Training Log: Entry 1688

(15) Chain suspended squats
1x585

Notes: Hamstring is on the mend, but didn't want to try rep work.  Could have gone heavier or for more reps, but this was a good strain at a safe ROM for me.

GHR
3x10

Reverse hyper 310
3x10

GHR sit up 37.5
3x8

Reverse short light band front squats 315
3x10

Notes: These felt great.  No strain on the hamstring, heavy on the quads.  Shredded one of the bands a bit on my old plates, hopefully it'll hold up.

Blows my mind how people can't train while injured.

Training Log: Entry 1687

ME Axle Push Press
0x260
4x245

Notes: Still lacking in 1rm strength here.  Got rep strength to last.  Seems to be the case about me in general.


Pull ups
200 total

Axle strict press 165
3x8


Close grip axle floor press 215
3x8

Notes: Left shoulder was bugging me, and in general just felt out of gas.

Farmer's walks 165
3x40 meters
2x20 meters

Pull aparts

Pushdowns

Axle curls

Training Log: Entry 1686

(2) Mat Pulls 650
1x3

Notes: Hamstring popped on the 405 set for warm-ups, so took my time warming up longer, ironed out my hamstring a little, and pulled this set all back.  It was rough and ugly, and the 3rd rep had a massive hitch, but gave me a lot of confidence for the competition.  I can't be killed.

Kettlebell swing
3x10

Reverse hyper 310
3x8

Ab wheel

Standing
3x5


Took everything else easy to let the hamstring continue healing.  100 reps of bar work with chains in a very short ROM.


Bodyweight: 200.0

Stalling here.  Already have the diet pretty clean, so now I'm going to start playing around with carb timing and cutting out any unnecessary carbs.

Training Log: Entry 1685

(2) Chain Suspended Bench Press 350
1

Notes: It's a single, but it was actually right off the chest.  Either chest is getting bigger or my arch is getting higher.  Left arm shoots up and right arm has to grind, but it's a full rep.

Chins
80 total

Notes: Forgot to time the set.  Just did what I could.

Axle push press 170
5x10

Notes: Major technique breakthrough.  All this time I've been starting the press before my legs were fully extended, getting barely anything from my legs.  Figured out now to forcefully contract my legs and let that launch the weight off my chest, then use my triceps to finish.  Huge difference, with many cases where my legs carried the weight all the way to lockout.  This is going to totally change things for me, can't wait to really start drilling my form.

Farmer's walks 165
3x40 meters
2x20 meters

Notes: Refusing to let my feet slow down as things get heavy.  Can't get lazy.

Pushdowns/pull aparts/curls

Front squats w/bar
100

Notes: Going to keep the rehab going for my hamstring.

Training Log: Entry 1684

(10) Squat to chains 565
1x5

Notes: Pulled my right hamstring on the 5th rep.  Feels like a minor version of the one I did in Feb of 2011 to the left hamstring.  Going to be smarter about recovery on this one and hopefully get it back much faster.

Reverse hyper 305
3x12

GHR sit up 37.5
3x7

Training Log: Entry 1683

Axle Push Press 200 (60 seconds)
11

Notes: More strength than last time, just lost the groove here.  Got to get it all together by comp day.  Really want to see 14 before this is done.


Pull ups
200 total

Axle strict press 160
3x8


Close grip axle floor press 205
3x10

T-bar row 240
5x6

Notes: Switched up my exercises due to a schedule issue.  Will hit farmer's on bench day.

GB band curls minis
5x14

Pull aparts

Dips
50

Training Log: Entry 1682

(3) Mat Pulls 650
1x3

Notes: Only 1 pick up, no rest pausing.  Long day today before training, little food and high stress, so all things considered, incredibly pleased.  Went for a 4th, but my pulling on each rep before was so inefficient that I had wasted a lot of energy.  4 mats used to be my weakest point, now it looks like it's moved to 3.

Kettlebell swing
3x10

Reverse hyper 305
3x10

Ab wheel

Standing
1x5

From knees
2x20

Notes: Standing absolutely destroys my core, so I'm going to try to gradually introduce it.

DOH hold 455
60 seconds

Notes: I think this movement is why I've become so good at hitching/grinding deads recently.  I don't stand at full lockout for 60 seconds, but instead allow my upper back to dip as much as it needs as long as my hands are still holding the bar.  I'm getting really strong in terrible positions.

SSB Squats 290+chains
10+10+6+5+4

Notes: Knee pain is pretty much gone.


Bodyweight: 200.0

Right on pace.

Training Log: Entry 1681

(3) Chain Suspended Bench Press 350
1x2

Notes: \Sticking with my gameplan.  As long as I can keep hitting singles each week, I'll be happy.  I'll use the first 3 weeks for reps each cycle.

Chins 5 minutes
57+32

Notes: Hit 25 without stopping for the first set.  Ability is increasing, even if numbers are stagnant.

Axle push press 135
2x10

Axle push press 175
3x10

Notes: Was totally out of my head.  Forgot the axle only weighs 15-20lbs, treated it like 45lbs for the first 2 sets.  Then, misadded weight for the last 3.  Was going to go for 5x10 of 165 today.  Think I got a decent average still, and the 175 moved easier by thinking it was 165.

T-bar rows 235
4x6


Pull aparts
200

Pushdowns
50

Notes: Using a light band instead of a mini.  Want to start ramping up my triceps for the sake of lockout.

Axle curls
50

Training Log: Entry 1680

(11) Squat to chains 565
6

Notes: Dumped the bar on the second rep due to a misalign.  Reracked and got another 5.

GHR
3x10

Reverse hyper 305
3x8

GHR sit up 37.5
3x6

Front squats 240+chains
3x10

Training Log: Entry 1679

2007 Honda Odyssey, half tank of gas, up an incline
500' total

Notes: Broke this up into 4 sets.  Drilled technique more, but need to focus on foot speed next time.  Cardio isn't bad, think all the time spent working on conditioning is really going to pay off, even though this isn't really a heavy conditioning contest.

Training Log: Entry 1678

ME Axle push press
255x1
275x0
255x2

Notes: Broke through a massive lifetime plat here.  Never put 250 over my head in any capacity before.  Leg drive is still weak, but better than it's been.  I got 275 to the halfway point, and I tried for a triple with 255 with the same results.  Lot of room for growth.


Pull ups
200 total

Notes: 86'd the fat gripz on this.  The spend too much time falling off the bar.

Axle strict press 155
3x8

Notes: Stealing some more stuff from the Cube for Strongman, and doing 2 heavy movements for fewer sets rather than 1 movement for more.  Going to do push pressing for higher reps on my bench day to help drill the technique, and strict pressing for lower reps to maintain my strength.

Close grip axle floor press 200
2x10

Farmer's Walks 105
5x40 meters

Notes: First 3 sets with fat gripz, last 2 without.  Felt much faster today, foot speed is picking up.

GB band curls minis
5x13

Pull aparts

Dips
50


AM WORKOUT

Tabata medicine ball slams

Notes: Did this on an empty stomach.  Excellent suck factor.

Training Log: Entry 1677

(4) Mat Pulls 650
1x5

Notes: Got family in town, so grabbed this workout during a quick break after a 1.5 mile walk.  Nutrition was light today, and still managed to get the same reps as last week.  Awesome progress, really don't know where this cycle is going to go at this point, but everything seems positive.

Bodyweight: 200.5

Notes: 1lb lost in the week, great progress.  No real overhaul to the diet, just cut out junk.

Training Log: Entry 1676

Pushed my 2007 Honda Odyssey up an incline with a full tank.  Weighs around 4,500lbs when I include driver/passenger/cargo.  Used this as an opportunity to test out my new rock climbing shoes and technique for the semi pull.  Didn't measure how far, wasn't at it for long, but it was a good workout all the same, and should go a long way toward improving my results come game day.

Focused on keeping my toes on a straight line, one foot in front of the other, and staying up on my toes the whole time.  I know I'll need to pull vs push come comp, but I think there will be a good amount of carryover.

Training Log: Entry 1675

(4) Chain Suspended Bench Press 350
1x2

Notes: Not too sure if all the extra training is taking a toll or if it's just because I'm getting into the part of the ROM where things suck.  I'm going to ride this as long as I can, because I think I can still get a single out of this at full ROM, which would be a massive PR.

Chins 5 minutes
57+30

Notes: 57 in the first 5 minutes, 30 later in the workout

Axle push press 160
5x10

Notes: Things clicked today, and I think I'm getting a handle on this.  Instead of thinking "push", I'm thinking "heave".  Basically, my issue was that I used to control the weight on the way down and then try to explode up with it, but now I'm letting the weight push my legs down and then reacting to the force, similar to a touch and go bench where you try to bounce off your chest.  Gotta keep this in mind for the future.

T-bar rows 230
4x6


Pull aparts
200

Pushdowns
2x25

Notes: Using a light band instead of a mini.  Want to start ramping up my triceps for the sake of lockout.

Axle curls
2x30

Training Log: Entry 1674

(12) Squat to chains 565
6

Notes: the walkout was the most difficult part of this.  While squatting, it was like there was nothing on my back.  Really liking how this cycle is going.

GHR
3x10

Reverse hyper 300
3x12

GHR sit up 35
3x8

Front squats 235+chains
3x10

Front squats 235
10

Notes: Think I'm going to have to cut out my death sets during contest prep mode so that I can make room for more conditioning.  Don't really have the juice for it, and really, I'd rather improve everywhere else at this point.

Training Log: Entry 1673

Tabata 25lb medicine ball slams

Notes: Still in love with this movement.  Great staple.


Basketball court suicides

Free throw-Half court-Opposing Free Throw-Full Court-Opposing free throw-half court-free throw

3 sets

Notes: Calling these sprints would be a joke, but I was moving.  At most was hitting 70%.  Trying to build footspeed and conditioning while staying healthy, and I know that whenever I go 100% after a long layoff I hurt something.  Goal will be to actually get some speed before my comp.

Training Log: Entry 1672

Axle press 200 (60 seconds)
11 reps

Notes: Start of my competition training.  Going to cycle this and max effort work, along with possibly some speed sets ala the Cube for Strongman.  Breathing seems to be the most difficult part I have with push press for high reps.  Really trying to focus on getting as much leg drive as possible, because with only 1 clean necessary, this could really by my event.

FG Pull ups
200 total

Close grip axle floor press 195
5x10

Notes: Having to fight my instincts now and actively try to lockout when possible, just to get used to doing that again before competition.  May cycle days of locking out and not locking out just to keep my elbows healthy.

Farmer's Walks 105
5x40 meters

Notes: Did these as part of a circuit (Axle floor press, farmer's walks, GB band curls, band pull aparts, in that order) and focused on speed.  First 3 sets were with fat grips.  Just doing my best to improve foot speed here, not really concerned about strength.

GB band curls minis
5x12

Pull aparts

Dips
45


Notes: Going to start logging my bodyweight on deadlift day mornings.  Yesterday was 201.5.  Additionally, going to need to see where I can fit in more work through out the week.  Excited about all the stuff I need to train, just a question of fitting it all in.

Training Log: Entry 1671

(5) Mat Pulls 650
1x5

Notes: Only 1 pick up, no rest pausing.  Gave the first one all I had.  Before the first rep, I was thinking today was going to be an unscheduled deload, because I just didn't feel like I had any pop in me, but it was literally while I was rolling onto my heels that I felt it all come together.  These were 5 clean reps.

Kettlebell swing
3x10

Reverse hyper 300
3x10

Ab wheel
3x20

DOH hold 455
70 seconds


SSB Squats 285+chains
10+8+6+6+5

Notes: Liked the rest pausing last week, decided to keep it going until my comp.  Should help increase my unkillablenes.  Also, started wearing my HD knee sleeves on this.  Seems to be helping with the pain.


Note: Start using fat gripz when possible.

Bodyweight this morning: 201.5

Training Log: Entry 1670

(5) Chain Suspended Bench Press 350
1x5

Chins
205 total

Axle push press 155
5x10

Notes: Hate push pressing so much, but the form was coming together at the end.  Hopefully I'll develop some proficiency with this.

T-bar rows 225
4x6

Notes: Figured this would more closely mimic stones, and make my training move faster.

Pull aparts
200

Pushdowns
100

Axle curls
50