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.