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.
Sunday, November 30, 2014
Saturday, November 29, 2014
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.
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.
Thursday, November 27, 2014
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
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
Tuesday, November 25, 2014
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.
(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.
Monday, November 24, 2014
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.
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.
Sunday, November 23, 2014
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.
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.
Thursday, November 20, 2014
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
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
Wednesday, November 19, 2014
Tuesday, November 18, 2014
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
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
Sunday, November 16, 2014
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.
(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.
Monday, November 10, 2014
Sunday, November 9, 2014
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.
(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.
Friday, November 7, 2014
Thursday, November 6, 2014
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.
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.
Monday, November 3, 2014
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.
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.
Saturday, November 1, 2014
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.
(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.
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