Training Log: Entry 1845


Lunch time workout

(3) Incline dumbbell bench 105 per hand
3x10


(2) Incline dumbbell bench 105 per hand w/reactive slingshot
1x6


superset w/


GB Lat pulldown 120
5x10


superset w/


Band pull aparts
4x20

Notes: Taking care of the assistance work.  Feeling pretty beat up, so cutting out events (farmers) today and just hitting the static stuff.  Best DB press day I've had in a while, will move the incline up again next week.  Getting close to overhead press level, but it's honestly this level of incline press that gives me the most trouble as it is.  Found it helpful to have weight plates to press my feet against.

GIANT SET


GB lat pulldown 120
3x10


D-ring FG chain curls
1x15
2x10


Average band pulldown
3x12


Band pull aparts
3x20

Notes: Got a really great lat pump today.  MMC was really strong.

Training Log: Entry 1844

Log Clean and Press (clean each rep) 200lbs
1x6
1x4

Notes: Made today an events day, just because schedule allowed it.  Numbers don't seem like much, but goal was to do as many reps as I could without any pauses, and then cut the set.  6 in 1 go lets me know I'll be good for about 8-9 come comp day.  Hamstrings still screaming, pretty much had to brute strength the log up in all instances, clean was garbage.  At least I can do that if I need to. Press was still a grinder on last rep, but technique is much smoother.  All in all, happy with the progress I've made on the log.


Car deadlift simulator 5 plates+chains
1x13
1x11
1x10


Notes: Pretty gassed, but still making progress.  Hands are beat up.


Yoke 570
2x100' (turn at 50)

https://youtu.be/DeZIPFD0hOc


Notes: 40 seconds for both runs.  Tried 660 at first, but only managed a few steps.  In off season, I'll push this a stupid weight.  Still, no drops, and feet were moving pretty quick.  Flat steps may be costing me some time.

Training Log: Entry 1843


(14) Chain suspended safety squat bar squat
1x435+chains
Notes: Hamstrings are still nuked from Saturday.  Can barely bend my legs, so this is pretty huge.  It's expected after 3 weeks without a decent squat workout.  Impromptu deload, but outstanding bad day PR for sure.

Reverse hyper 360
2x10
1x15

Neck harness 45
1x50

Notes: Going to hit the car deadlift and yoke tomorrow.  Abs maybe later today.

Training Log: Entry 1842

Chins w/50lbs
24 reps total

Bench 290
4x6

superset w/

Band pull aparts
5x20


Notes: Felt weak in the warm-ups, but the work sets came together just fine.  There is a massive difference between the technique being employed by the right side of my body versus the left.  Elbow tucking is completely different. I imagine 6 shoulder dislocations and a garbage labrum are the curlpit, but it also means that, if I could sort this out, I could probably move some decent weight.


Shoulder circuit
3 rounds


DB rows 105
8x5
1x32

Notes: Realized I'm not using any chalk for the final set.  Might try that to see if it helps. Really focusing on lat contraction for the low rep sets, while just going for torment on the final set.

Training Log: Entry 1841

(6) Mat Pulls 570+chains
19 reps total

Notes: 13 in the first, 3 in the second, 3 in the third.  No loss of reps between weeks.  Today was a pretty bad day too, skipping my normal nutritional debauchery, having a headache, experiencing some sort of food allergy and having trained everyday this week.  Great sign of things to come.  Still drilling hips as hard as I can.


Double overhand hold 405+chanis
50 seconds


Squats
7x455
4x455
2x455
1x455
7x405

Notes: "Zeno Squats" again.  15 deep breaths in between each set, and then back to the bar, so short rests.  I was partially tempted to repeat the whole thing again with 405, but this close to a comp, it would've been really stupid.  Next time I hit the off season and have a long training day available I'll give it a go.

Training Log: Entry 1840

Giant Set

Lat pulldown 110
5x15

D-ring fat grip chain curls
5x15

Band pushdowns
5x15

Band pull aparts
5x20


Notes: Just a quick pump workout to tie up any loose ends. And of course, what's the point of a pump workout if you can't take a picture of yourself flexing in your bathroom mirror enjoying the pump.

Training Log: Entry 1839


Log Clean and Press (clean once) 180
1x12
1x8

https://www.youtube.com/watch?v=2pPL9y2g35I&feature=youtu.be

Notes: 90%  comp weight.  Wanting to drill the mechanics.  Had a few good reps in there.  The second rep of the second set flew up.  Tried to 1 motion the first rep of the second set.  Real factor here is fighting the urge to throw up, overhead pressing does a number on me.

Got a few more weeks to really master this.  Given how much bodyweight I am giving up, I don't expect to take first, but I'd like to place in the top half at least.  Missing the axle, can't wait to get back to it.

As an aside, body comp looks decent for me.  Hard training seems to be having an impact, even with the terrible diet.


(3)DB incline 105
1x9
1x7
1x5 (failed on 6th

(2) DB incline 105 w/reactive slingshot
1x6


superset w/

GB lat pulldowns 110
5x15

superset w/

Band pull aparts
4x20


Notes: The mechanical dropset idea is sound, but execution needs work.  Tried to take it down another notch and only got another rep. Maybe a more dramatic change is necessary.


Farmer's walks 245 per hand
2x160' (turn at 80')


Notes: Totally nuked by the end, but really trying to work on footspeed.  I am plodding along, but I am also training with 20lbs per hand more than comp weight, so hopefully that should factor.



May throw in some vanity work later.

Training Log: Entry 1838

Yoke 600lbs
2x50'
1x100' (turn at 50')


https://www.youtube.com/watch?v=oQElyeIuyMU&feature=youtu.be


Notes: Work schedule is late this week, so more time to train.  Realized that my 570 run on Saturday was most likely a 480 run, as I couldn't remember putting on an extra set of 45s.  Did this to redeem myself.  Wore my SHD knee sleeves instead of HD, and it made a huge difference.  Really happy with the lack of drops, but my feet are still all over the place.  I'm at least progressing from terrible to mediocre.


Looking at video, times broke down like this

First run: 22 seconds
Second run: 20 seconds
Third run: 16 seconds for first 50', 50 seconds for total


Lost a lot of time getting set up again for the second half of the final run, but still pleased with that time

Training Log: Entry 1837

(15) Chain Suspended Safety Squat Bar Squats
5x435+chains
10x345+chains

Notes: Really getting good at this.  Back off set has been huge for me.  Broke the weight off the chains pretty effortlessly.

Reverse hyper 360
2x8
1x15

superset w/

GHR sit ups w/25lb plate behind head
3x10


Notes: Cutting out the cleans for now.  When off season returns, I'll get back into them.


Car deadlift simulator 5plates +chains
1x12
1x11
1x10


Notes: Using my ironmind axle straps here, and it's paying off.  Still an intense movement, but I'm gaining mastery over the technique.


Had a co-worker ask me if I was losing weight.  I'm hoping that the glasses are just making my face appear thinner, although I have noticed my abs more.

Training Log: Entry 1836

Weighted chins 50lbs
22 reps

Bench 220
5x10

superset w/

Band pull aparts
5x20

Notes: Deload week in the program.  Kept rest periods short.  Forgot my elbow sleeves until the very last set.  Dumb, but shows how light the weight is.


Shoulder circuit
3 rounds

Notes: Using chains for the front and lateral raises, just for some variety.


DB rows 105
8x5
1x30

Notes: Hit my goal of 30 with no drops.  Going to just keep upping the reps.

Training Log: Entry 1835

(7) Mat Pulls 570+chains
19 reps total

Notes: 13 in the first, 3 in the second and third.  20lbs heavier and 1 rep more than the start of the previous cycle.  That's a good sign.  Additionally, rigged up the chains so that there is less slack at the start, so slightly heavier with that as well.  Back to top form, this ROM felt like nothing.

DOH barbell hold 405+chains
40 seconds

Notes: Need to get back into this before the comp.


Yoke 100' (50' w/put down)
1x120
1x300
2x570 (lifetime PR)

Notes: Zero drops.  Speed wasn't fast, but feet were moving.  Really important to get the upperback set at start of set.  Bracing is key.

Additionally, this song came up on my playlist and is now my yoke theme

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


Squats:
No way in hell


Notes: Back and hips were fried from yoke.  Couldn't take anything beyond 315 to depth.  May try again tomorrow.  Otherwise, yoke takes priority over squats at the moment.

Training Log: Entry 1834

Farmer's walks 245
3x160' (80' w/turn)

Notes: Forearms were pretty fried after this, so called it early with deadlifts tomorrow.

Training Log: Entry 1833


Log clean and press (clean each rep) 200lbs
1x6
1x5


Notes: Clean has really improved.  Very fast, dynamic, and easy.  No wasted energy.  Press was a battle.  Delts are still fried from Monday, and my ghetto log does a great job of absorbing my leg drive.  I am really hoping this will make things easier in the comp.  I had some more in me on both of these sets, but trying to train more similar to comp conditions.  Not dragging the set out for volume, but focusing on getting in as many reps as I can in as short of a time as possible.  In both cases, managed all but the final rep in 1 continuous flow, then took a breather to eek out 1 more.


Gameplan pushing ahead: now that the clean is the easy part and the press is hard, I'm going to focus more on the press.  More "clean once then press away" style days, and some lighter weight/strict pressing days to get in more volume.

Incline DB press 105
(3) 1x6
(2) 1x6
(1) 1x6
Flat w/reactive slingshot 1x6


superset w/


GB lat pulldowns 110
5x13


Superset w/


Band pull aparts
5x20


Notes: Delts were too torqued to really hit this hard, so just kept dropping the incline each set and keeping the reps low.

D-ring Fat Grip chain curls
3x15


superset w/


Average band pulldowns
3x12


Superset w/


Band pull aparts
3x20

GB lat pulldowns 110
1x20

Notes: Eye is feeling about 90% today.  Vision is almost completely normal, which should hopefully mean no motion sickness.  Trained with 1 contact lens, but didn't seem to affect me.

Training Log: Entry 1832

Neck Harness w/45lbs
1x50

Standing ab wheel
3x10

Notes: Just some stuff I didn't get around to yesterday due to injury.

Doc says eye is about 50% healed.  Should be 100 by the weekend.  Pain is on a 1, versus the 10 I felt yesterday, just starting to get alittle motion sickness from eyes being different degrees of clear.

Training Log: Entry 1831

(16) Chain suspended safety squat bar squats
4x435+chains
10x345+chains

Notes: Felt a little beat up from the burpees. Had to really square myself away before the first set.

Reverse hyper 320
3x15

Car deadlift simulator 5plates + chains
1x11
2x10

Notes: Used my axle straps for the last set. Seemed to work out better. Getting a better feel for the mechanics on this at least. Excited about hitting it in a show.

Eye has been bugging me. Had the worst pain in my life this morning. Went to the doc and found out I have a corneal abrasion. Got some sort of bandage contact lens in the eye for now, but glad I got my training over with.

Training Log: Entry 1830


AM TRAINING



Weighted chins w/45lbs
21 reps

Bench 310
5x3

superset w/

Band pull aparts
5x20

Notes; Halfway through the program. Things are working well. Really focusing on staying tight. Second set was terrible, pretty much bounced the bar off my sternum in the first rep. Good wake-up call.

Shoulder circuit
3 rounds

Kroc rows 105
9x4
1x25


Notes: Right forearm is healing. Not 100%, but feeling better.






AFTERNOON TRAINING

100 burpees in 9 minutes 35 seconds

Notes: More workplace PT. Always pretty happy with the fact I can still manage this in under 10 minutes. No strategy, just gut it out the whole time.

Training Log: Entry 1829

DELOAD

Yoke/Farmer's Medley (Yoke 380, Farmer's 195 per hand)
4x50'

Notes: Had to fight the temptation to do something stupid and reckless today.  Light weight, focusing on speed and recovering from heavy work.  Went strapless with the farmers to speed up transition time.

Training Log: Entry 1828


10 minutes of Every minute on the minute log cleans
3x160


Notes: Triples of 160 every minute on the minute.  80% of competition weight, an idea I stole from an interview with Robert Oberst in "Power" magazine a while back.  Wasn't as tough as I was expecting, but still a decent workout on a deload week.  Technique getting better, starting to get a feel for the 2 count clean process.  Forearm still pretty pissed off, but it's not a huge deal.

Giant set


Band pull aparts
4x25


Fat gripz D-ring chain curls
4x15


Band pushdowns
4x25

Notes: Just some light pump work.

Training Log: Entry 1827


DELOAD

Car deadlift simulator 5 plates per side+chains
3x10

Notes: Pushing things a little harder than usual during a deload with contest coming up. Felt it too. I started overheating pretty bad from these. Have to overcome the sensation that I am going to fall backwards.

Reverse hyper 320
2x12
1x15

GHR sit ups 25
2x8
1x3


Notes: Kept it pretty easy today. Going to continue this trend through the week, and focus on events for either speed or conditioning.

Training Log: Entry 1826

AFTERNOON TRAINING

1 Lap

Pyramid of Squats, Push-ups, sit ups
5,10,15,20,15,10,5

1 Lap

Notes: More work PT. Managed to get halfway through a second one before running out of time at 18 minutes. Hamstrings still tender from Saturday.

Training Log: Entry 1825


Weighted Chins 50lbs
20 reps

Bench press 290
5x5

superset w/

Band pull aparts
5x20

Notes: I do much better with lower reps. That said, right shoulder took a lot of the load today, set-up felt uneven. Notice that racking the weight put a lot of pressure on my forearm. Some stuff to watch for.


Shoulder circuit
3 rounds

DB rows 105
9x4

Notes: Back still feeling pretty fried from Saturday's workout, and this is technically a deload week, so cut out the final set.

Training Log: Entry 1824

Deadlifts 550+chains
1x10

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


Notes: No rest pauses. I hate pulling from the floor, so I do as little of it as possible. This was the best deadlift workout I've had in probably a year. Got all my reps in, maintained form, weight felt light, just a great day.


Yoke 100' (50' w/turn)
1x210
1x390
2x530

Notes: No drops the entire time, which is my goal. Footspeed was terrible for the real sets. Next week, will drop weight on events and focus on speed.

Squats 455
1x6
1x3
1x2
1x1

Notes: Going to dub these "Zeno Squats", as they operated under the premise that motion is impossible. Just keep trying for half as many reps as the previous set, end goal being to eventually double the weights of the first set in total reps of subsequent sets. Nice way to get some heavy weight on my back for greater volume. Tried some front squats after the fact, but they ain't happening after yoke and squats.

Training Log: Entry 1823


2.6 Mile run

Notes: Work function. No idea what my time was, but the effort was enough that every moment sucked. Getting comfortable being uncomfortable.

Training Log: Entry 1822


Log clean and press (clean once) 200lbs
1x6
1x3

Notes: Really trying to focus on getting the log high up on my chest and elbows high. With the 9" log, this wasn't a big deal, but with the increased diameter, it's a huge impact. Leg drive is still crap, but it's a work in progress. Right forearm is pissed off at me. Feels like I hit my funny bone but the feeling doesn't stop. Only really present when training and if I apply direct pressure to the area, otherwise no issue. The strength in my hand is still there, but the area feels numb, and makes it hard to trust my grip. Impacted rest of the workout, had to cut things short, and cut out farmer's.


GB lat pulldowns 110
5x12

(3) Incline DB press 105
1x9
1x7
1x5

Notes: Just about passed out when I got the DBs on my chest. Think this cold is kicking my ass. Reactive slingshot doesn't work at this high of an incline. Next time, on final set, drop the incline 1 and use reactive from there. Or maybe even do a mechanical advantage drop set.

Reverse hypers 320
2x10
1x15

Notes: Skipped these yesterday, made up for it today.


Band pull aparts
5x20

Training Log: Entry 1821


(10) Chain Suspended Safety Squat Bar Squats (powerlifting legal depth)
1x3x425+chains
1x10x335+chains

Notes: First time in a while I've been able to run a whole cycle all the way to the end while still starting from the bottom the whole time. Drive off the chains is really strong, credit it to that back off set. Contemplating sticking with this implement for the next cycle or switching to front squats. Tossing around a few ideas.


Log cleans
Worked up to 200lbs for quick triples

Notes: Trying to improve/refine technique. Tried the 2 motion clean (lapping and then driving) and it requires less energy but I couldn't get my hands/elbows where I wanted. Will keep practicing, but the heavy work was all 1 motion. Since this is a timed event, may as well get good at being fast.


Car deadlift simulator drop set
10x5 plates+chains
10x4 plates+chains
5x3 plates+chains
6x2 plates+chains
6x1 plate+chains

Notes: Chains made a big difference, easy way to add on weight without increasing distance of plates. Chains kept ending up under the plates though, screwing up pick up, but not the biggest of deals. Was going to do plates in front initially, but if I can keep the mechanics similar to the event I want to try for that.




Ab wheel standing
2x10
1x8