Training Log: Entry 1883


(15) Chain suspended safety squat bar squats
1x445+chains
10x245+chains

Notes: Hamstring is really coming along, but still not ready for full intensity. Partly physical and partly psychological, can't really go full throttle yet mentally. Still, the 445 moved decently smooth, and the 245 felt light. Thankfully, none of my competition lifts are suffering, so I'm just going to keep plugging away at this.


Reverse hyper 5 plates
3x8

superset w/

GHR sit up w/25lbs
3x7


Car deadlift simulator 7 plates
1x6

Notes: Finally finding a weight that is challenging on this. Without the buggy hamstring, might've been able to eek out 2 more, but I'm actually starting to cap out here. I tried taking off a plate and repping out, but I managed just 1 rep from there. Future plan will be to work to this top set and then strip 2 plates and go from there. Need to get strong at a variety of rep ranges, as I have no idea how heavy the car will be in my next comp.

Training Log: Entry 1882




Weighted chins 50lbs
25 reps total



Bench 285
5x6



superset w/



Band pull aparts
5x20



Notes: Focusing on gripping and squeezing the bar really paid off. Weight felt very light in my hands. Really focusing on my set-up everytime I bench. Had to rack before the last rep of the last set, but considering I'm pausing the first rep of every set, I'm ok with this. This program is always good at giving you just about as much as you can handle.




Shoulder circuit
3 rounds



DB rows
8x3
1x27

Training Log: Entry 1881

(7) Mat Pulls 585+chains
18 reps total

Notes: 12, then 3, then 3.  No hamstring pain whatsoever.  All my warm-ups up to 405 felt terrible, but once I got 495 on the bar things finally felt decent.  Got 9 in 1 breath on the first pull, felt like spinal fluid was leaking out of my nose.  Still trying really hard to force a fast and hard hip drive.


DOH hold 405+chains
40 seconds


Squats 315
1x21

Notes: Started feeling a slight amount of pain at 225, so wrapped the hamstring with a wrist wrap and kept it light.  Went slow and controlled on these, really blew up the quads.  Figured out what I'm doing that torqued the hamstring before: when I get fatigued, I basically free fall to the bottom of the squat and then use my hamstrings to catch myself in the hole and propel back up.  I've hurt myself before like this, good to be aware.  Right hamstring is actually feeling a little pain, most likely due to 2 weeks of compensating for my left.

Training Log: Entry 1880


Yoke 500lbs/200lb sandbag clean

2x75'/1x1
2x75/1x2

Notes: Little confusing. Basically, took the yoke for a 75' run and then immediately hit sandbag cleans. Goal for the first 2 sets was a clean and press, but by the time to bag got to my chest I was just plain out of gas. The cleans ended up being the easy part, so I started hitting them for more reps in the last 2 runs. Doing this to simulate the contest "Yoke/Tire flip" event. Basically, training to be explosive immediately post yoke run.

Once again, had to run through my HOA's sprinklers during this, so I'm learning a lot about stability with the yoke. Very last set was super wobbly, but still no set downs.

Training Log: Entry 1879


Log clean and press (clean once) 235
2x2

Log clean and press (clean once) strict press 190
1x5


Notes: Though the reps aren't higher on the 235, they were much smoother. Leg drive was improved and it was far less of a grind. I think I may need to press from the other side of the log, as my present set-up runs the risk of me throwing the log into my wife's car on a failed rep, and it may be unconsciously holding me back.

Strict press is an improvement for sure.


(3) DB incline bench 105
1x10
1x9
1x6
(2) DB incline bench 105 w/reactive slingshot
1x4

superset w/

GB lat pulldown 110
5x10

superset w/

Band pull aparts
4x20

Notes: Actually lost a brief bit of consciousness on the third rep of the first set. Lost total control of the bells and ended up crashing them on my chest. After that, sets were good. Probably need to stop holding my breath on the first rep, as that seems to be the killer.


Axle curl drop set
25-20-20-20-15

Band pressdown
1x50

Training Log: Entry 1878


(16) Chain Suspended Safety Squat Bar Squat
1x335+chains

Notes: Warmed up to 3 plates per side and then shut it down. I could've pushed it, but the hamstring was feeling a little tender on the eccentric. Next week, I'll try wrapping my hamstring with a knee/wrist wrap and see how that goes. I'm kicking around the idea of focusing on front squats or reverse band squats, but I know that whenever I swap out the SSB my deadlift suffers, and I'd like to avoid that.


Reverse hyper 410
3x15

superset w/

Standing ab wheel
3x7


Notes: Things are getting stupid heavy with the reverse hyper.



Car deadlift simulator 7 plates per side
1x4

Notes: Wrapped the hamstring here and things felt great. That's an all time PR weightwise, and I could've pushed for some more reps, but wanted to still take things a little easy. Point of fact, I'm counting the 100lb plates as 2 plates, when really they're more 2 plate +10, so going even heavier.



Bodyweight seems to be declining at a more reliable rate. Have had to be pretty strict, at least for me. Don't need to lose a lot of weight, just want to be comfortably below 200lbs by August.

Training Log: Entry 1877


Weighted chins 50lbs
25 reps

Bench press 265
5x8

superset w/

Band pull aparts
5x20

Notes: Very last set's final rep I had to rack and rest, but otherwise pretty smooth, with pauses on the first rep of every set. Previous day's DB work probably affected things slightly. Need to remember to get my grip set and squeeze, caught myself trying to "sneak up" on the movement and quickly grab and unrack.


Shoulder circuit
3 rounds


DB rows 105
8x3
1x25

Training Log: Entry 1876

Circus Dumbbell 113lbs
1x9
1x6

https://youtu.be/0p7uuqVE_qc

All with right hand.  No training with left.  Goal was a light events day.  Technique is already rapidly improved with just a few days of practice.  May up the weight, if the buckets can manage.

Yoke 410
2x70'

Notes: And that, ladies and gentlemen, is how you rehab a hamstring.  Rested yesterday, and completely painfree today.  Still took it light, just to not be stupid, but really pushed the speed.  I was flying with the yoke, didn't even feel like there was weight on my back.


100lb keg cleans
20 seconds per side

Keg snatch (?)
2x3 (one set per side)


Notes: The "snatch" is just a one motion from floor to overhead.  Want to make things as fast as possible in the medley. Still super light.

Training Log: Entry 1875

5k run

Notes: Running with the office. Absolutely sucked. Legs felt like lead from all the rehab. Thankfully, injury didn't mind.

Training Log: Entry 1874


Axle Push press 210
1x10
1x6

Axle strict press 190
1x4

Notes: That a 3 rep PR for the push press. Really excited about that kind of progress. Overhead is finally coming together. Wrapped my left hamstring with a wrist wrap for some compression, and it helped a bit. Initial pull of the clean was aggravating the injury, so I had to modify and perform the initial pull straight legged with my back and then transition to the clean. No real issues there. Smoothest leg drive I've had in a long time, most of the reps didn't even feel like they were being pressed. Truthfully, my wrists were the limiting factor here, as the more I pressed the further back my wrist would bend. May start wrapping them again for training.


(3) Incline DB bench 105
1x10
1x8
1x5 (failed in 6th)
(2) Incline DB bench 105 w/reactive slingshot
1x4

Superset w/

GB lat pulldown 90
5x10

Superset w/

Band pull aparts
5x20


Notes: The hardest part with the DB bench is maintaining consciousness. The very first rep, I get really light headed everytime, and have to hold it for a bit to keep from passing out. Might actually start hitting the nose tork before sets, just to stay conscious.


Axle curl dropset
25
20
20

Notes: Had to cut it short unfortunately, but plan is to still get 100 reps each time. Going to frontload the first sets and try to burn away the final set, so eventually ending up at 4x25, and then try to get it to 3x33 before 2x50 and then 1x100 before changing up weights. Really, just doing anything to keep myself from being bored.

Training Log: Entry 1873


DELOAD

GHR
4x10

Notes: Never get to do these anymore. Very last set, 7th rep slightly aggravated my injury, but otherwise I can perform these painfree.

Reverse hyper 410
3x12

superset w/

Standing ab wheel
3x6


Car deadlift simulator 2 plates
1xnope

Notes: Felt like it was going to tear my quad in half. I can bodyweight squat almost completely painfree, but this was a bit too much. Think the next step rehab wise is to start squatting with weight. Last time, I did 100 reps w/ the bar everyday in a variety of different configurations. I'll probably start with that.


Neck harness 45lbs
1x50

Training Log: Entry 1872


Weighted Chins 50lbs
24 reps total

Bench Press 225
5x10

Notes: Start of a new bench cycle. Really surprised with how light this felt. Normally this day is pretty exhausting. Bodes well. Leg isn't bothered by benching, so that's a positive.


Shoulder circuit
2 rounds


Low pulley rows w/D rings 90lbs
7x10

Notes: Kept away from the DB rows just to give the hamstring a break. Getting into position is a little tough on it.


Also, did 50 bodyweight squats yesterday, and will be doing tons of bodyweight squats though out the week to continue rehab. I have full ROM, just pain through out. Movement seems to be key.

Training Log: Entry 1871

Deadlifts 570+chains
1x9(ish)

https://youtu.be/qTHYp1CBikg


The last rep wasn't locked out, but it's something I could've managed if I was willing to be stupid.  Got 7 reps in one breath.  Felt like my eyes were going to pop out of my skull.  Really wanted 10, but this is still a great rate of progression.


DOH holds 405+chains
50 seconds


Squats 455
1x6
1x5
1x3
1x2 (pop)

Notes: Felt my let hamstring crunch on that last set, so called it.  Think I re-pulled my hamstring.  Thankfully, I know how to treat old injuries.  It's a deload week, and I got a future of bodyweight squats ahead of me.  Going to hit up the GHR something fierce too.  If it's still bugging me after a week, going to swap out all my squats with front squats, so I can use less weight on my back.  May also hit up reverse band squats too, as they are a proven success while injured.



As an aside, bought 2 100lb plates today at Play it Again sports for $100.  Plan is to use them on the yoke, car deadlift simulator, and reverse hyper, due to their heavy weight with less space compared to equal amounts 45s.

Training Log: Entry 1870


Yoke 530
4x75'

Notes: Foot speed was pretty decent. HOA decided to water the lawn/sidewalk right before this, so feet were slipping on a few places. Sprained my right glute slightly, but thankfully it's just muscular. Big deadlift day tomorrow, want to be healed up somewhat decent.

Training Log: Entry 1869


Circus Dumbbell 112.5lbs
2x4
1x2

Notes: Homemade dumbbell is a success. Feels exactly like what I've used in competition. Will do a write-up on how to build it. Only differences are that the weights are shifting around a bit, it HURTS when it falls back onto my shoulder, and because of the fragile nature of it I'm less tempted to clean each rep, but in terms of technique work, it's sound. All recorded reps are with right arm. With left, I did some reps with my 105lb dumbbells just for the sake of keeping things somewhat even.


(3) Incline dumbbell press 105
1x10
1x8
1x7
(2) Incline dumbbell press 105 w/reactive slingshot
1x6

superset w/

GB lat pulldown 110
5x10

superset w/

Band pull aparts
4x20


Notes: Really getting the itch to do some dips again. Might have to start swapping the assistance work.


Axle curl drop set
5x20

Notes: Had 4 2.5lb plates per side and stripped a plate every 20 reps until it was just the axle. Good bicep pump, and it means my arm training is over quickly.


Average Band pushdown/GB lat pulldown 110 circuit (no rest)
25/10
15/5
10/5

Training Log: Entry 1868


(10) Chain Suspended Safety Squat Bar Squats
Worked up to 345+chains and shut it down

Notes: Hamstrings weren't having it. This was still an awesome cycle, and it bodes well for the future. Gotta come up with a better contingency plan for days when this happens. I'm thinking GHRs and lighter weight full ROM work. Maybe even alternate every week or so.


Reverse hyper 410
2x10
1x12


Car deadlift simulator
17x6 plates

Drop set
5x6 plates
6x5 plates
7x4 plates


Notes: PR on the simulator. For that drop set, next time I'll use my 5-6-5-7-etc approach. Should allow for a bit more longevity.


Will need to hit abs/neck later. Diet is holding strong. Not losing much weight, but feeling/looking better. Drinking at least a gallon of water a day on top of other fluids.

Training Log: Entry 1867


Chin ups
33 reps total

Notes: Torqued my right elbow a touch building a DIY circus dumbbell, so played it light on these and just went for bodyweight. Can still easily hit 20 in one set after a long hiatus from high volume chins, so that's a positive sign.

Bench press 345
3x1

superset w/

band pull aparts
3x25

Notes: Willing to call this a lifetime PR. I've hit a single of 350 as a dead bench off chains, but that was a long hard fight. These reps were fairly smooth, and though touch and go for the last 2 sets and a short pause on the first, they felt great. Another successful run with the program, going to deload and then start again with a training max of 380.


Shoulder circuit
3 rounds

DB rows 105
8x3
1x30

Training Log: Entry 1866

(2) Mat Pulls 570+chains
15 reps total

Notes: 9 on the first, then 3 and 3. Pinched nerve in my back on Thursday was some of the worst pain I've ever felt in my life. Kept locking up on me at work, was screaming in pain everytime I made a turn while driving, just agony. Friday, tried to hit the yoke, and could walk with 300 painfree, but couldn't even break 530 off the floor. Pain wasn't bad, but my body simply shut down whenever I tried. Thus, this was a huge relief. Felt some small twinges during warm-ups, but nothing in the main set. Managed 7 reps on the first breath, and the 9th rep was actually easier than the 8 with a little knee bend. Really going to try for 10 next week, as that would be huge progress, but if I can get 9 and continue with a trend of only losing 1 rep per cycle, things are going to work pretty well.


Yoke 530
2x70'ish

Notes: Was bugging the nerve a little bit, and decided to just keep it cool. Wasn't really able to move fast because of this factor, and didn't want to drill slow movement patterns.


Squat
5x455
4x455
3x455
2x455
1x455
5x405


Notes: 15 deep breaths between sets for the 455s. About 1-2 minutes for the 405. No issues with squats as long as I could get the bar below the nerve. Depth was really low on these. Getting very comfortable with this weight.

Training Log: Entry 1865


Log clean and press (clean once)
2x235
1x235
7x160 (strict)

Notes: Decided that I'm going to spend my heavy training days training for the heavyweight weights for my upcoming competition in case I decide to bump up a weight class. There is going to be a 225 log press in the medley, so I'm not too worried. That said, all the 235 reps were grinders. THAT said, I'm fairly certain I built myself a 14"+ log when I compare it to what I used in competition, as this thing is incredibly tough to press. The strict work was pretty smooth. Right shoulder gets pretty trashed from the log, so I'm not going to hit the log as often as I did in my last cycle.

(3)Incline DB press 105
1x10
1x7
1x5
(2)Incline DB press 105 w/reactive slingshot
1x5

superset w/

GB lat pulldowns 90
5x15

superset w/

Band pull aparts
4x20


Notes: Keeping my hands more neutral on the DB press for the sake of the log and shoulder health. I keep wanting to hit some heavy dips, but this movement just works too well for me.


Axle curl dropset
3x20

Notes: Put 4 2.5lb plates per side and was just stripping them after every 20 reps. Goal was to hit 100, but had to cut things a little short. This worked really well, excited to pursue it further, but I pinched a nerve in my back pretty fierce at one point. Will need to watch out for that.


Walking around at 198ish and feeling/looking learner. Caffeine intake is down, but had a massive headache yesterday.

Training Log: Entry 1864

AM Workout

(11) Chain Suspended Safety Squat Bar Squats
3x435+chains
9x345+chains

Notes: This is the best sustained progress I've had on a squat cycle in a LONG time. Have to credit the backoff set with dead stop work. If I ever transition back to barbell squats, I'll have to remember to include that. Would really love to get this up to 500 for a single off chains. I feel like that would translate into inhuman levels of strength for a lot of my other movements.


GHR sit ups w/25lb plate
1x6


Notes: Had to cut it short again. Will finish the rest on my lunch break or after work.


Nutritionally, still holding strong, and physique is looking slightly improved. Along with switching my fruit meal to first thing, I'm also trying to cut down on my caffeine intake and drink more water. Just some quality of life improvements.





PM workout

Reverse hyper 410
2x8
1x12

Superset w/

GHR sit ups w/25lbs
3x6

Notes: Running out of room soon on the reverse hyper.


Car deadlift simulator 6 plates
1x15
2x10

Notes: Really loving this movement. Need to buy some more 45s, and thinner too.

Training Log: Entry 1863

PM Workout

Shoulder circuit
3 rounds

superset w/

DB rows 105
3x3
1x30

Band pull aparts
50

Notes: Taking care of the parts I missed in the morning.  Really focusing on ensuring that my shoulders do all the moving versus my traps on the shoulder circuit.  Also really striving to make sure I don't add a bunch of unnecessary stuff to my program.  I'm getting bitten by the bug to do something stupid, but right now everything is working and there is no reason to change.

Training Log: Entry 1862


Weighted Chins 50lbs
22 reps

Bench 325
3x3

superset w/

Band pull aparts
2x20

Notes: Rough day. This was a hard day last cycle too, and it makes sense honestly. Very high percentage triples. Wasn't quite getting the tightness I wanted in set-up, butt was coming off the bench a bit. Got 1 more week of the program.


DB rows 105
5x4

Band pull aparts
100

Notes: Had to cut the workout short, so threw in the pull aparts right before my shower. If I get the chance, I'm going to try to do some more rows and shoulder work.

As I'm nearing the end of my second cycle on the bench program, I'm going to post my next 16 weeks of workouts

Week 1: 5x10x225
Week 2: 5x8x265
Week 3: 5x6x285
Week 4: 5x4x305
Week 5: 5x10x225
Week 6: 5x7x285
Week 7: 5x5x305
Week 8: 5x3x320
Week 9: 5x10x225
Week 10: 4x6x305
Week 11: 4x4x320
Week 12: 4x2x340
Week 13: 5x10x225
Week 14: 3x5x320
Week 15: 3x3x340
Week 16: 3x1x360


In other news, I am nixing my traditional morning poptarts and replacing it with my fruit meal, and replacing my fruit meal with a protein shake. Intent is to lose a little weight and improve the quality of my nutrition.