Training Log: Entry 2310

AM WORKOUT

(4) Mat Pulls 560
5x136
5x226
1x276
1x336 (mixed grip)
1x426 (mixed grip)
9x561 (straps, rest pause, touch and go)
10x471 (straps, deadstop)
27 second DOH hold 276

Notes: This went better than expected.  I seem to be really finding the groove in these morning workouts.  I feel awful each time, but my body shows up ready.  This is usually my rough spot in the cycle, so it bodes well.

GHR sit ups w/25lb plate behind head
3x8
1x6


Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x330

RESTPAUSE (15 deep breaths between sets)
12x370
3x3x370
1x370
12x280

Notes: 12 was the goal for the topset.  I'm really hitting my stride on these, and I think I'm back to my old strength levels for PM workouts.  Had to count sets of 3 to make it all the way through, and after that I had to keep the reps low on follow-up sets.  Part of the way you play with this as things get more complicated.  Think I've earned the right to use 410 for the next workout.


General notes: Woke up at 196.2 this morning. Right shoulder has been bothering.  Nothing awful, just a dull ache.

Training Log: Entry 2309

Prowler
200lbs on prowler
60' sprints
10 rounds
30 seconds between rounds

Notes: What an ass kicker.  Major case of prowler flu when it was done.  I know I should probably train some real events, but I'm loving how much this is killing me, and with the streets all slushy, it seems like the safest move.

General notes: Woke up at 194.0.  Cheat meal today was pizzahut lunch buffet, but it was actually kinda light.  I might just have a few dirtier meals in general.

Training Log: Entry 2308


PM WORKOUT

Axle Bench
5xAxle
5x66
5x136
5x186
5x206
5x241
14x271
15x226

Notes: Misload on the FSL, but worked out for the best.  14 was the goal for 205, so to hit 15 of 226 is fantastic.  Didn't quite have the pop I wanted for the topset, but a good showing still.  This was the first day of the 3 back phase.

T-bar rows 200lbs
5x11

DB lateral/side laterals 25
5x8/8

Notes: Performed in between sets of benching.  T-bar rows are really coming along.

GIANT SETS

Log clean and push press (clean once) 140
5x8

Weighted NG chins 55
1x6
1x7
1x8
1x7
1x6

DB hammer curls 35
5x10

Notes: Log is feeling a little stronger.  Not experiencing elbow pain with the chins.  Think alternating each week is the way to go.


General notes: Woke up at 195.0.  Schedule got messed up this morning, so trained in the evening.  Pulled my left oblique putting some weights away at the end of the workout, but nothing serious.

Training Log: Entry 2307


AM WORKOUT


Axle Front Squat
5xAxle
5x66
5x136
3x186
1x226
1x276
1x316
2x316


Axle Viking Front Squat
5x226


Notes: Legs and knee were feeling good today, but I could feel some strain on the ACL proper during some of these squats.  Think I need to focus on keeping my torso more upright, as it might mean less strain on the knee trying to compensate.  The front squat harness works with the axle, but it's amazing how much this movement kills my soul. The harness makes it so that the weight it actually a little lower/more forward than a traditional front squat, so it's kinda like a cambered front squat.  Hard to breathe with it.


Reverse hypers 360
4x11


Standing ab wheel
4x8


Neck harness 45 (various angles)
3x20


Notes: All performed between sets of front squats




SSB Squats 245+chains
1x15


Notes: Felt like I was gonna puke towards the end.  Next time, no belt.




General notes: Woke up at 196.6.  After the workout, the outside of my left knee as a little achy, but it's opposite the surgical site, so I'm not too worried.

Training Log: Entry 2306

PM WORKOUT

Axle Strict Press
5xAxle
5x66
5x136
5x171
3x196
4x216
5x216 (push press)
8x171

https://youtu.be/tzZ8q_xYM0Y

Notes: Had the day off work, so slept in and grabbed an afternoon workout.  Soon as I went to press on the top set of 216, my left hamstring and glute cramped up pretty good.  Was still able to get in a solid press, but made me feel unstable.  Those push presses were smooth today; think I'm getting the hang of it.  It's time for me to roll 3 back on the training max again.  It's been working great, and I'm in uncharted waters.

Grenade ball pulldowns 90
1x20
1x18
1x16
1x14
1x14

Band pull aparts
5x20

Notes: Lats are on fire with the pulldowns.  Did all of these between sets of presses.

Axle rows 186
50 reps

Notes: Upped the weight.  Gonna start the process over on these.  Seem to be effective.

Dips
120 reps

Notes: 2 big rest pause sets.  Got 50 on the first go.

Axle curls
1x110


General notes: Woke up at 195.0.  Knee swelling is better.

Training Log: Entry 2305

Treadmill Run

Incline: 1
Speed: 7.7
Distance: 1.5miles
Time: 11:42

Notes: Knee was still massively swollen, but there is no pain.  I'm just stiff as hell.  Figured this might actually help.  This sucked, but was manageable.  Also got some extra conditioning shoveling the driveyway too.

Woke up at 196.0.  Yesterday, had an amazing cheatmeal of a 1/3lb cheeseburger with a fried egg, 3 pieces of bacon with grilled cheese for buns and onion rings. Today, I indulged with a cinnamon bun and 2 crescent rolls.  Merry Christmas to me.

Training Log: Entry 2304

AM WORKOUT

(5) Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
10x561 (straps, touch and go, rest pause)
10x471 (straps, deadstop)
25 second DOH hold 276

Notes: This went much better than expected.  Grip held up better, and I found reserves I didn't know I had.  Also ended up blowing out a ton of blood vessels in my both shoulders.  Good to be able to bring that kind of intensity to an AM workout.

GHR sit-up w/25lb plate behind head
3x8
1x6

Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320

RESTPAUSE (15 deep breaths between sets)
10x370
5x370
2x370
1x370
10x280
5x280
2x280
1x280

Notes: Felt good to nail those 10 reps of 370, but it took just about everything out of me.  I seriously contemplated hanging up the rest of the workout for a hot second there, but pushed through.  Once I did it again at 280, I had to take longer than 15 breaths between sets, because I was trying my hardest not to vomit.  I might move up to 410 next workout and try to get the reps back up from there.

Left knee still didn't want to play this morning, but after enough warm-ups it didn't bother me.  I'm wondering of my new ACL just got too stiff in the cold weather, and I needed to just warm it up and stretch it out.  The knee is still a little tight, but manageable.  The pain is migrating from the surgical site to the top of the knee cap, which I think is a good sign.  This might be that arthritis they told me I would get, or something completely unrelated, but right now, I'm just dealing with pain, not dysfunction.  If that changes, I might get it looked it.


General notes: Woke up at 196.6 this morning.  That said, I had to stop midway through warm-ups to attend to some colon issues, so I imagine I was carrying some deadweight there.  I might be tabling the run this week for some other conditioning, because that might be good for the knee.

Training Log: Entry 2303

Prowler (high handles) w/200lbs loaded
10x50'

Notes: 30 seconds of rest between the first 8.  60 seconds on the last 2.  Lungs were broken by the end.  I know I need to spend more time with the yoke, but with my left knee still a little pissed (definitely on the way up, but not 100%) I figured the prowler was a safer bet.  Zero pain for the training.

Didn't weight myself this morning,  Schedule was a little frantic.

NIN released a new album yesterday, and this has become my new anthem.

https://www.youtube.com/watch?v=cvyywDE67tY

Pretty much sums up the log.

Training Log: Entry 2302


AM WORKOUT


Axle bench press
5xAxle
5x66
5x136
5x186
5x226
5x251
3x281
6x316 (some sort of PR I'm sure)
12x251


Notes: Goal was 5 for 316, so that 6th was a pleasant surprise.  I may have had a 7th if I really wanted to grind, but with my left knee feeling achy, I didn't want to push the leg drive issue too hard.  Things are coming along on the bench.  I'll be lowering my training max per the 5 forward, 3 back, but I think I'm going to start breaking new ground for the first time in a LOOOONG time.  After benching, my right shoulder felt like it was done, so I ended up cutting out the rest of my pressing for the workout.




Chins (various grips)
1x25
1x21
2x20
1x25


DB lateral/rear laterals 20
5x12


Notes: For chins, it went first set overhand, second set underhand, third and fourth various NG widths, and 5th set was all of the above.  I'm really feeling the difference bringing back the over and underhand stuff.


Kroc rows 105
1x21


DB hammer curl dropset
8x45
8x35
8x25
10x15


Notes: Was running short on time, so just bring the intensity.  Tried to really focus on the stretch on the kroc rows.


General notes: 195.8 this morning.  Knee is getting better.  Still swollen and achy, but sitting and standing is not painful.  Wondering if I just tweaked it pushing the car out of the snow, or from running.

Training Log: Entry 2301


AM WORKOUT


SSB Squat
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
1x385+chains
1x460+chains (+10lb lifetime PR)
1x335+chains

https://youtu.be/Z2Azl9WfnVQ

Notes: Hamstrings were still killing me from Saturday's workout and getting to depth was painful. Had 475 on my mind, but played it safe with 460.  It was a brutal squat and I got stuck midway, but pulled it through.  I had nothing left after that, and the backoff set shows.


Reverse hyper 360
4x10


Standing ab wheel
4x8


Notes: Performed between warm-ups on squats.


Viking squats 135
2x10


Notes: Despite the light weight, these take a lot out of me.  I'm gonna keep trying to build up my tolerance as I go and figure out technique.


Neck harness 45
3x20


General notes: Woke up at 195.0.  Left knee has been in pain, but not during training. It's more lateral movements, like sliding my chair at work.  Think I might just be putting odd stress on it while trying to sit down while sore from squats.

Training Log: Entry 2300


AM WORKOUT


Axle Strict Press
5xAxle
5x66
5x136
3x161
3x181
5x206
5x206 (push press)
8x161


Notes: Very solid workout.  5x206 ties a previous PR, but it was an afternoon workout vs a morning one, so that's showing a solid progression. The push presses are still pretty ugly.  Training them with sore legs from squats tends to mean my leg drive is terrible.  I like how this set-up flows though, and I think it's going to keep my strict press strong while improving my push press, which has been an equation I could never crack before.


Grenade ball lat pulldowns 90
1x13
1x14
1x15
1x16
1x17


Band pull aparts
5x20


Notes: Both performed between sets of presses.  Really focusing on pulling down and out on the lat pulldowns.  Getting a solid pump in the lats.


Axle rows 136
95 reps


Dips
100 reps


Axle curls
1x100


Notes: Switched up the order on assistance to save the right shoulder.  It was mad after the presses, but the rows gave it enough of a break for the dips to be no issue.  Still playing around with the idea of throwing weight on the dips, but right now this is working.




General notes: Woke up at 194.8.  Was expecting a much higher weight in all honesty.  Legs are really sore from the squat workout on Saturday.  Been hitting feeder stuff, but I'll see how tomorrow feels.

Training Log: Entry 2299

Treadmill Run

Incline: 1
Speed: 7.6
Distance: 1.5miles
Time: 11:59

Notes: .1 mph faster than last week.  Sucks after a heavy squat session, but my legs are already sore and I need to start doing some feeder stuff again.  I did a quick session this morning to try to help.  Also, got an awesome warm-up pushing my van out of a snowdrift after some jerk tailgated me straight into it.  All that time with the prowler paid off; it's amazing how similar the movement was.

My running shape still sucks, but I'm just plain not willing to do what it takes to get it back to where it was.  I'll keep chipping away, but the main goal is still strongman.

Woke up at 195.8.  Another 1.5lb steak tonight and just kinda been eating big in general. Realized the other day that my diet doesn't really have much of an identity these days; just kinda floating.  Happy that I have the fundamentals down enough that I don't get to fat when that happens.

Training Log: Entry 2298

AM WORKOUT

(6) Axle Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
9x561 (straps, rest pause, touch and go)
10x471 (straps, dead stop)
25 second DOH hold 276

Notes: First AM mat pull in a while and it went surprisingly well.  Still having issues setting up those dead stop pulls; belt bite is getting gnarly.


GHR sit-ups w/25lb plate
4x8

Buffalo bar squats
5xBar
5x100
5x140
3x190
3x230
1x280
1x320

REST PAUSE (15 deep breaths between sets)
8x370
4x370
2x370
1x370
8x280
4x280
2x280
8x280

Notes: Wasn't focused on the warm-ups and hit an extra triple at 280 where I normally hit a single.  Otherwise, a solid squat workout.  I wanna get back to what works here, and get that 370 to about the 14 rep range and then get back to 410.

General notes: Woke up at 193.8 this morning.  Feeling fully recovered from the show.  Keeping my eyes open for another one, but excited at how well put together this off season is.

Training Log: Entry 2297

Keg carries for distance (182lb keg, 60' lengths)
1x240'
2x180'

https://youtu.be/tzgyx0rL81A

Notes: -10 out; love this sort of training.  Didn't want to move too fast with all the snow and ice, so I went for max distance stuff.  It's not the kind of training I need, but it's the kind of training I like.  Footspeed isn't as important as just general toughness.  In my off season, I'll probably rotate these in on occasion.  After I'm done, I always feel like I got hit by a truck.

I also just had to do this for all the people complaining about it being too cold to train, haha.


General notes: Woke up at 194.0.  Cheat meal of 5 slices of stuffed crust pizza.

Training Log: Entry 2296

Axle bench
5xAxle
5x66
5x136
5x186
3x231
3x266
9x301
16x231

https://youtu.be/_k0kMD2x5Kk

Notes: PM workout; got woken up a bunch in the middle of the night and just figured it wasn't gonna happen in the morning.  Made this most of it and hit what I think is a solid PR on bench.  Grabbed some video just because the camera was there.  I'm pleased with this, but this is the danger zone for me, because I've gotten just about this strong many times before and then went chasing some rabbit down a hole and lost sight of my goals.  Just gotta keep doing what works.

T-bar rows 200lbs
5x10

DB lateral/rear laterals 20lbs
5x11/11

Notes: Both performed between sets of benching.  Used 100lb plates on the t-bar rows so I loaded less.  The ROM is slightly less, but I got a crazy squeeze in the midback.


GIANT SETS

Log press (clean once) 140
4x7
1x5

NG weighted chins 55
1x5
1x6
1x7
1x6
1x5

DB hammer curls 35
5x11


Notes: Played around with a bunch of stuff here.  Log is getting more proficient, and I brought back the weighted chins.  I'm gonna rotate those and unweighted, and do my absolutely best to keep the tension off my elbows.  I'll see how it plays out, but first sign of elbow pain I'll cut them out.

General notes: Woke up at 193.8.  Still feeling a little sick, but it's just annoying.  Sore thought, lots of mucus.

Training Log: Entry 2295




AM WORKOUT




SSB Squats
5xSSB+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
1x385+chains
3x425+chains (+1 rep PR)
5x335+chains




Notes: First decent workout post comp.  Was still feeling a little fatigued, so didn't go for a weight PR, but the rep PR was tough enough.  I'm still pretty limber, even in the cold.  Been dealing with some IT band inflammation on the left knee, but nothing major.




Reverse hyper 360
4x9




Standing ab wheel
4x8




Neck harness 45
3x20




Notes: All performed between sets of squats.  Trying to bring back some more assistance work on this day.  Neck harness is easy, but might also swing some GHRs.




Viking squats 135
1x12




Notes: Stole that name from Clint Darden, but it's front squats with the front squat harness.  Was just figuring it out today.  I need to make sure it sits really high up on me to keep the bar from rolling out, and I gotta maintain an upright posture, which is a good habit to keep.  Once I got it figured out, it was really pretty awesome.  Definitely excited to see where I can go with this.  Used the texas power bar for the first time in a LONG time, since the axle didn't make much sense with the harness.  It's amazing how small that bar feels after a year with the axle.






General notes: Woke up at 194.8 this morning.  Been dealing with a cold for a little over a week now.  Cold weather is ravaging the sinuses; lots of blood to deal with.

Training Log: Entry 2294

AM WORKOUT


Axle Strict Press
5xAxle
5x66
5x136
5x146
5x171
6x196
5x196 (push press)
10x146


Notes: The contest prep cycle where I wasn't pushing PR sets may be biting me a little, but I think I just need to rediscover my groove on these.  I had a 7th in me but breathing wasn't right.  I like chasing the topset with push presses.


Grenade ball lat pulldowns 90
1x12
1x13
1x14
1x15
1x16


Band pull aparts
5x20


Notes: Performed between sets of presses.  I like the GB pulldowns.  I can twist my arms more and really hammer the lats, even with light weight.  Felt totally blown up at the end.  It's time to worry less about weight and more about building the back.


Dips
75 reps


Notes: Goal was 100, but my right shoulder was feeling a little pissed off.  Just gotta ease back into it.


Axle rows 136
85 reps


Axle curls
1x100


General notes: Woke up at 195.0.  Got my weight back in order.  Hit some bad anaphylaxis at the end of the workout again.  Don't know if it's the honey or the bread, OR if somehow the axle rows trigger it, since it seems to happen right after that movement.  Something I gotta monitor and figure out.  I've been contemplating switching from toast to fruit pre-workout; that might be the answer.

Training Log; Entry 2293

Treadmill Run

Speed: 7.5mph
Incline: 1
Distance: 1.5
Time: 12:00

Notes: Trying to get back into this in my off season.  I'm in terrible running shape, but an 8 minute mile is the baseline I want to maintain, so I've got that at least.  I don't think I'm gonna bring the long runs back.  As much as I enjoyed them and being able to run 4 miles at a pop, that's time I could spend being a better strongman.  I'm fully recovered now, and it's time to start training that way.

Didn't get my weight this morning; was a bit hectic.  I DID however eat a 1.5lb steak, which will probably change things.

Training Log: Entry 2292

(7) Axle Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
14x560 (straps, touch and go, rest pause)
10x476 (straps, deadstop)
20 second DOH hold of 276

Notes: Another afternoon workout.  I need to start using the WOW straps correctly; they're starting to slip a little and I'm missing reps that way.  Topset broke down to 7, 4 and 3.  My lats are on fire from my bench workout; the off season is working.

GHR sit ups w/25lb plate behind head
3x8
1x6

Buffalo bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
10x320

Notes: Had a plan to do something a little stupider, but still recovering from the competition apparently.  The 10 was challenging but nothing awful.  Got a touch of tendinitis in the IT band, but I think that will work through.

Training Log: Entry 2291

Axle bench press
5xAxle
5x66
5x136
5x186
5x216
5x251
11x281 (failed on the 12th; missed lockout)
16x251

Notes: Welcome to the off season.  Trained in the evening.  I've come down with some sort of annoying cold after my contest, and between that and the Mrs and I being fatigued from travel, we decided to sleep in.  It was a solid bench session.

Chins (various styles)
1x25
3x20
1x25

DB lateral/rear laterals 20lbs
5x10/10

Notes: All performed between sets of benching.  Brought more variety to the chins.  First set was underhand, next was over, third was close NG and middle NG, fourth was middle and wide NG, 5th was all 5 of the above.  Lats blew up something fierce from it; I think the variety is necessary.


GIANT SETS

Log push press (clean once) 140
6,7,6,5,5

T-bar rows 4 plates
4x10

Hammer curls 35
5x10

Kroc rows 105
1x12

Notes: Right about here is when I remembered I was sick and realized I was back up from sea level to 3300'.  Just completely ran out of gas and was sucking wind something fierce.  A big part of that is just being out of practice with the log.  I am just awful with it.  Still figuring out how this day will unfold; might rotate implements for pressing, or do some sets push, some sets strict.  In general though, I like how it unfolded, and when it was all done I had an insane pump.  Was dealing with some quad cramping on the log press; something to watch out for.


General notes: Woke up at 192.0.  I always lose weight on vacation, but I think it will come back on once I get my hydration sorted out.

2016 SAN DIEGO METAHUMAN FITNESS STRONGMAN SHOWDOWNW WRITE-UP

First, the video

So as I previously wrote about, the contest I was training for got canceled 5 days out, but Metahuman Fitness in San Diego totally stepped up and hosted almost the exact same show on the same date for all of those that had trained hard and still wanted to compete.  Getting back into competition after my surgery was a big deal for me, so this was totally awesome of them.  There were only small changes.

-Warm up:

Hahaha, you know that’s a silly thing. I cleaned the axle loaded with tires twice (might’ve weighed 100lbs) and that was it.  Didn’t warm-up for any other event.   Had a breakfast of Captain Crunch and a Rockstar.

-Event 1: Last Man Standing Axle Clean and Press

They got rid of wessel’s rules and just made it that, when you miss, you’re out.  You could still skip attempts.  I actually liked that balance between the two styles of LMS I’ve seen before.  I had missed 255 in training every single time I tried, so that was what I was shooting for.

Well, my theory that training the press first thing in the morning at the end of my training session after being exhausted would make competition easier proved true (also, that’s an awful sentence).  I had to “buy in” at 170, skipped 190, hit 210, 230, then completely blew away 250 and even had 270 go up smooth.  From there, weight jumps became 30lbs, so I took 300 for a ride.  I managed to continental it (double overhand by the way…just saying), but couldn’t press it.  Got it off my chest, but zero actual pressing.  I now have something to shoot for.  This was at least good enough to tie for first.

I’ll say training with the Ironmind axle paid off, because the one at the show felt like a toy.  It was hollow and had some crazy sharp knurling on it.  We were also using the Ethikon tires, which were baller.

-Event 2: Deadlift medly (405lb barbell, 450lb trap bar, 465lb axle with tires, 260lb per hand farmer’s)

Only change here was a trap bar over a frame, but considering I did zero training for this event specifically, it didn’t matter.  Not a whole lot to write.  I hate deadlift medleys, but I won this by less than a second.

-Event 3: 525lb Yoke for 80’

This event was more psychological than anything else.  I had to prove I could still do it.  I still use Clint Darden’s trick of shaking my head as soon as I get under the yoke until I’m ready, and it works.  Also pisses off the promoters something fierce, haha.  Since I trained with the econo-pitbull yoke, a solid yoke always feel so much better.  I couldn’t even feel the weight, and ended up winning the event by 3 seconds with 11 seconds and some change.

-Event 4: 30lb hammer front hold

So this event was supposed to be a Hercules hold, but the promoter of the original event never even got the rig built for it, so there was zero chance to really make it work.  I trained my grip like hell for the Hercules hold and didn’t do anything else, so I wasn’t too upset about the change.  The grip strength still paid off with the axle work, and honestly, I just can’t fathom many other folks having a higher pain tolerance than me, so I figured I’d still be ok.

Time to beat was 58 seconds, and I got to go last since I was in first, so it was awesome having a goal to shoot for.  I documented it on my training log, but for the month leading up to the contest I was basically listening to Nine Inch Nail’s “Ruiner” on loop, just letting the verse “You didn’t hurt me. Nothing can hurt me.  You didn’t hurt me. Nothing can stop me now” play over and over again, and I put it on loop in my head during the hold.  Part of it was just to have a mantra to carry me through, but it also just gave me a way to focus on something else during the hold.

They ended up taking the hammer away from me at 62 seconds because they said it was dropping too much.  I honestly couldn’t tell, and wasn’t trying to game the system any, but either way I won.  Woulda liked to see how long I could take it, but a W is a W.

-Event 5: 175lb keg 60’, 200lb keg 50’, 225lb keg 25’, 365lb reverse prowler drag 50’

Only change here was the first keg was 60’ instead of 75’, and the prowler was 50’ instead of 75’.  In training, I never went above 182 for the keg, but I made it suck as much as possible.  I didn’t know if they meant 365 ON the prowler or 365 including the prowler, but it didn’t really matter.  I trained the drag on asphalt, and we were pulling on a slick concrete floor.  It meant that the prowler was smooth, but it was hard to get my feet to grip at first.

This was the only event I psyched myself up for, and it kinda showed.  I ended up slamming the handles at the end and then immediately apologized for being a douche, haha.  Still, everything moved really fast for me, and I had no knee issues.  My conditioning held out just fine, which was pretty much my goal going in.  I figured, if I could be tougher than everyone else, I’d make it.  Ended up winning by 10 seconds.


-Moving forward

I’m definitely back to competing again.  I might do a powerlifting meet in Feb, just because a co-worker invited me to, but strongman is still my love.

Training Log: Entry 2290


AM WORKOUT


Axle front squats
5xAxle
5x66
5x136
3x186
1x226
1x276
1x316
1x366 (+30lb PR)
10 reps of 226

https://youtu.be/_7yovlVfbJY


Notes: This was getting close to my limits.  Hit a slight stall midway through the rep I had to power through.  I'm really liking the way I'm training this and my squats in general. I think this might work for a bit.  My hands are getting beat up from the rack position; I think I might make it a policy to do the ME sets with the rack position and the assistance work with the front squat harness, if not just the whole thing with the harness.  That is, of course, assuming I actually get it.  With my contest allegedly happening on Sat (some drama happening there), I didn't want to push too hard.


Reverse hypers 330
4x12


Standing ab wheel
4x8


Notes: All performed between sets of front squats.



General notes: Woke up at 196.2.  Had a lot of foodmass in the colon.  Slightly pulled something in the right glute on a set of reverse hypers, but nothing too terrible.

Training Log: Entry 2289

AM WORKOUT


Axle strict press
5xAxle
5x66
6x136
5x166
3x191
1x211 (+1 push press)

Axle push press
2 attempts at 256
1 attempt at 256


Axle strict press
10x166


Notes: The topset of 211 was one of the smoothest reps on strict press I've had in a while. Good to see my strength isn't fading there.  I think I'm still going to prioritize it after this contest.  Those attempts of 256 were some of the best I had, and on the very last one I was SO close to breaking past my sticking point and locking it out.  I didn't wear elbow sleeves for any of this, and that alone mighta been what I needed.  Didn't get to hit it before the show, so I'll have to impress myself come gameday, but I'm more confident now than when I started at least.


Did sets of 20 pull aparts between everything else on this workout.  Last workout before the contest; didn't want to do anything too stupid.


Woke up at 195.4 this morning.

Training Log: Entry 2288

Prowler reverse drags w/250lb
4x50'

Notes: Just a quick workout to get the blood flowing and legs healing before the show. My speed is moving real strong on these and my technique seems solid.

Woke up at 195.0.  I'm letting my diet loosen up this week, as I can't really get too fat at this point, and maybe the extra calories will do me some good.

Training Log: Entry 2287

AM WORKOUT

(2) Axle Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip, grip and rip)
8x546 (straps, rest pause, touch and go)
10x456 (straps, deadstop)
38 second DOH hold of 276

Notes: A good strain, but nothing too serious. A week out from the show; don't want to push too hard. The mixed grip set of 456 was awesome; I approached it just like I would in the show. Ran up to the bar, set feet, grabbed and locked it out. If I can do that here, I'll be good.

GHR sit up w/25lb plate behind head
3x8
1x6

Buffalo bar squats
5xBar
5x100
5x140
3x190
30x230

Notes: Kept the weight light and went for stupid high reps. Not my record, but a good effort. Felt like I was going to puke during warm-ups; second time that has happened. Not sure what is going on there.

General notes: Woke up at 195.4. There will be early weigh ins for my show, so I'm really in a good place.

Training Log: Entry 2286

Yoke 50'
2xYoke
2x320

EMOM yoke 50'
10 minutes with 410lbs

Notes: Week away from the show; wanted to keep the weight light and focus on speed.  Was taking around 10 seconds per round.  Distance is a little closer to 60'.  This isn't fast, but it'll be fast enough to at least catch a few unprepared folks.  I'm expected middle to bottom middle of the pack on this, but that's pretty normal for me.  It doesn't feel fast or good, but apparently I'm doing ok.


Woke up at 193.4 this morning.  Fasted too much yesterday and didn't eat much.  Made up for it with a for real cheat meal.  Had the best burger of my life; ciabatta bread, 2 1/3lb patties, topped with bacon and sausage, mozzarella and cheddar cheese and thousand island dressing.  Side of onion rings.  Legitimately one of the best meals I ever had in my life.  Don't feel like I need to eat again until 2017.

Training Log: Entry 2285


Strongman suicide medley

50' with 182lb keg
50' to start line
50' back to keg
50' with 182lb keg
50' with 200lb sandbag


4 rounds of the above

Notes: Thanksgiving workout.  Wanted to do something to justify the feast.  Breaking up the medley the week before the show just to have a little restoration, will hit the prowler on Sun.  My conditioning is right where I want it to be; none of this phased me.  Yeah, I was sucking wind and hating myself, but I was ready to go quickly after each time.  The 200lb bag was a good challenge, but I'm thinking it was the right call to exclude it from the training phase.  It was better to refine my technique with the kegs vs just go for more weight, as the bag IS different, and moving with it wasn't too challenging.  My left elbow tendon is getting beat up from all the front carries; I think I'll spend more time with the prowler in the off season to give it a rest.

Training Log: Entry 2284


AM WORKOUT


Axle bench press
5xAxle
5x66
5x136
5x186
5x246
3x281
6x311
15x246


Notes: Wanted 7 for the 311, was on pace for it, but misgrooved rep 5 and spent too much energy recovering.  The set of 15 of 246 redeemed it for me.  Right shoulder was a little buggy this morning, and my left and right biceps are both a little tender.  My deload is coming just in time.


DB rows 105
4x10


Band pull aparts
5x20


Notes: Performed in between sets of benching.



GIANT SETS


Axle push press
3x1x236
1x5x206


NG chins
4x10
1x25


DB reverse curls 40
4x8


Notes: The push press singles were rough, but I got them.  The more I focused on really pushing with the legs, the better it worked out.  I can't be afraid to actually drive with them.  Still a little gunshy I imagine.




General notes: Woke up at 194.6.  Last heavy bench until the contest.  It's getting real.

Training Log: Entry 2283


AM WORKOUT


Axle front squat
5xAxle
5x66
5x136
3x186
1x226
1x276
1x316
1x336 (PR)


18 reps of 226


Notes: This was my best day so far.  Usually I show up to this session really beat up and immobile, but I was pretty loose.  I had some more in my for the 336, but my left arm collapsed in the rack position and I didn't want to cause anything stupid to happen.  I think I might pick up a front squat harness just to make things easier.  The 18 reps of 226 were rest paused, pretty much letting my upper body recover between reps.  Real smooth and deep squats.


Reverse hypers 330
4x11


Standing ab wheel
4x8


Notes: Performed between sets of front squats


General notes: Woke up at 196.2.  Once this show is over, I'm gonna ease off the calories a touch.  I haven't been eating poorly, just big, and I don't think I've gotten very sloppy from it, but I think there is potential for more growth if I lean up a touch first before really hammering the volume and food.  Good to see the weight finally coming back though.  My left leg is just about matched with my right in terms of size.

Training Log: Entry 2282


AM WORKOUT


Axle strict press
5xAxle
5x66
5x136
3x156
3x181
3x201 (+1 push press_


Axle push press
0x256
0x246


Axle strict press
10x156


Notes: All the strict pressing felt strong, but just didn't have it for the push pressing. Really need to drill leg drive once this show is over. I've come far in 3 months, but I'm still behind the curve.


Lat pulldown 140
5x15


Band pull aparts
5x20


Notes: Performed between sets of strict pressing. Lat pulldowns are requiring less rest pausing.


Dips (upright)
50 reps


Axle rows 136
85 reps


Axle curls
60 reps


General notes: Woke up at 195.8.  Thinking that I'll finish out this cycle next week and possibly do the heavy squat day before starting my pre-contest deload.

Training Log: Entry 2281

Suicide Medley

50' carry 182lb keg
50' run back to start
50' run back to keg
50' carry 182lb keg
50' run back to start
50' run back to keg
50' carry 182lb keg
50' run back to start
50' backwards prowler drag loaded w/250lbs


3 rounds of the above

Notes: Added some weight to the prowler just to remove any doubt in my head.  This is the last time I'll run this until the show.  Next week I might just do the drags.  I'll be a week out on Sat, and I'm not gonna get any better after that, but I can definitely get more hurt.  Really focused on getting my under grip high.  Ideally I'd post this on my chest, carry high and run fast, but I haven't been drilling that enough during this time.

Woke up at 195.4.  Cheat meal last night was a "barbarito",l which is a BBQ burrito.  Smoked sausage, BBQ beans, cole slaw, and cheese in a tortilla with BBQ sauce.  Had it with a side of onion rings.  Delicious.  Next week it'll be thanksgiving.  Gotta love not having to worry about making weight.

Training Log: Entry 2280

(3) Axle Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
12x546 (straps, touch and go, rest pause)
10x456 (straps, deadstop)
33 seconds DOH 276

Notes: Another afternoon workout, which meant going for broke.  Dorked up the straps on the set of 546 and had to put down the top set a little too early, but still put the effort in.  Dealt with some belt bite on the set of 456 that forced me to rest pause a little more than I'd like, but ultimately a strong workout.


GHR sit-up w/25lb plate behind head
3x8
1x5

Buffalo Bar Squat
5xBar
5x100
5x140
3x190
1x230
1x280
1x330
1x370

REST PAUSE (15 deep breaths between sets)
5x410
3x410
1x410
10x320
5x320
3x320
1x320
10x280


Notes: Wanted to push 410 again.  Felt like puking during warm-ups, so this turned out better than expected.  If I do this again in the off-season, I'll push that 280 set for 20.


General notes: Woke up at 194.something.  Cheat meal is getting moved to tonight.

Training Log: Entry 2279

Yoke 50'
2xYoke
2x320
2x410
2x500
2x550

Notes: Another great day with the yoke.  Didn't even feel the weight with 500.  I had a bad initial pick on 550 and had the yoke slide off my back, but otherwise successful runs.  I am running into old habits where I start slow and pick up speed at the midpoint, and ideally I should fix that, but at least with an 80' course I'll spend more time under my fast speed.

It was 30 degrees out when I started, and got colder as I went.  I love this weather. Makes me feel stronger for training in it.  Something I missed during my time in CA.

Woke up at 194.8.  I think I actually am keeping some weight, which right before the show is awesome.

Training Log: Entry 2278


AM WORKOUT


Axle bench press
5xAxle
5x66
5x136
5x186
3x231
3x261
10x296
15x231


Notes: Really happy with this performance.  Those were 10 smooth and clean reps of 296.  I'm getting to the point where I normally stall out and die on benching, and things are finally moving smoothly.  I have to fight all the temptation I have to abandon what is working.  I really want to run the "Building the Monolith" program, but bench rep PRs are getting me where I need to do.  Just gonna keep riding things out until they stop working.


DB rows 105
4x10


Band pull aparts
5x20


Notes: Performed between sets of benching.  Trying out something different, with rows at the start of the workout vs chins.  I'm just so over chins at this point.


Axle push press
4x2x226
1x4x206


superset w/


DB reverse curls 35
5x11


Notes: Second rep of each set was better than the first.  Really need to focus on actually driving with the legs through the axle.  When I did that, it was more like a jerk, whereas the first rep had a lot of pressing out to do.  If nothing else, if I whiff on my first attempt with the weight in the show, I know I'll have it in me to regather and try again.


NG chins (various grips)
50 reps total




General notes: Woke up at 195.0.  A full year post op.

Training Log: Entry 2277


AM WORKOUT


SSB Squats
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
1x385+chains
1x450+chains (lifetime PR)
5x335+chains
10x245+chains


Notes: That's just a complete and total lifetime PR, pre and post injury.  I'm loving what I've come up with for this training day; seems to play to my abilities well.  The 450 wasn't the worst grinder in the world, but tough enough that, this close to the show, I didn't see a need to push any harder.  For the backoff sets, I wanted to hit 6 for 335, but I felt my left kneecap move in an odd direction and didn't want to chance anything.  I think this might be the direction I take this day in the future.  I liked the car deadlifts as a finisher, and they'll make appearances here and there, but getting in some more volume on the squat movement will probably help me recapture some strength.


Reverse hypers 330
4x10


Standing ab wheel
4x8


Notes: Both performed between sets of squats.


General notes: Woke up at 195.4.  Tomorrow marks 1 year since my surgery.  Looks like recovery has gone well. 

Training Log: Entry 2276


AM WORKOUT


Axle strict press
5xAxle
5x66
5x136
5x146
5x166
5x190, +1 push press

Axle push press
0x305
0x255


Axle strict press
10x166


Notes: I didn't lose my mind on the 310 attempt; I forgot to take off the 25lb bumper plates beforehand.  On the plus side, it made 255 feel light, but I was just fried by this point.  I imagine I've just been pushing the training a little too hard, because I've been feeling beat up with sore joints.  I wanna hit that 255 before the contest just to know I have the second attempt in me, but at this point it happens when it happens.


Lat pulldowns 140
5x15


Band pull aparts
5x20


Notes: Performed between strict presses.


Dips (upright)
50 reps


Axle rows 136
75 reps


Axle curls
1x50


Notes: Those rows are just frying out my arms, so the curls are declining. I'll take it though.




General notes: Woke up at 195.4.  Weight is going up, but I'm not sure how much of it is real. Had some GI issues while training, so think I was holding onto some food mass in the colon.

Training Log: Entry 2275

Axle continentals
3x136
1x186
1x226
1x256
0x276

Notes: Just feeling beat today.  Wiped out and low energy. Was happy to get this done today.  The 256 actually went up real smooth; I'm getting the mechanics down well enough that it's becoming more effortless.  Got the 276 to my belt, but just ran out of gas.  Realistically, I think this is the weight I'll need to mixed grip if I want a high pull at the start.  Also managed to get a thumbless grip with 256 once it was at the top, which is something I needed to practice.

Woke up at 194.4 this morning.

Training Log: Entry 2274

Suicide Medley

50' carry 182lb keg
50' run back to start
50' run back to keg
50' carry 182lb keg
50' run back to start
50' run back to keg
50' carry 182lb keg
50' run back to start
50' backwards prowler drag loaded w/200lbs

3 rounds

Notes: Did this after some Taco Bell, so it was quite the experience.  That said, I finally figured out some speed on this one.  First round went so fast that I actually managed to get winded from exertion, which normally doesn't happen.  Usually the first round is more like a warm-up, and I can go again quickly after, but this time I gave it all away at the start, flew through, and didn't think I'd have another left.  Definitely the kind of effort I need to bring to the show.  Been trying to get used to cues again, telling myself "Athlete ready...go!" to get used to flying off the start.


Didn't weigh myself this morning.  Amateur hour stuff here.

Training Log: Entry 2273

(4)Axle mat pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip, grip and rip)
14x546 (straps, rest pause, touch and go)
26x226 in one minute (DOH, combination of touch and go and deadstops)

https://www.youtube.com/watch?v=krHrOJT-Y04

https://www.youtube.com/watch?v=irIptC092ss

Notes: First time training in the afternoon in a LONG time.  Strength level difference is massive. Gives me confidence for the upcoming contest.  You can really see the lack of flex in the axle on the video.  If/when I transition back to the deadlift bar, I think the carryover will be crazy.  26 reps in a minute was stealing from Klokov performing a similar feat with fat gripz.  He beat me by 6.  Maybe next time.  PR for grinding on for the 546 set.  Video shows how I go about training the heavy work.


GHR sit ups w/25lb plate behind head
2x8
1x7
1x5


Buffalo bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x330
1x370

RESTPAUSE (15 deep breaths between sets)
4x410
2x410
1x410
4x370
2x370
1x370
8x280
4x280
2x280
8x280

Notes: Really wanted to take advantage of my afternoon strength and get 400 on my back again.  My depth was really pretty nuts on this; I imagine it's just from hips being a bit looser.


General notes: Woke up at 195.0.  Diet is still a little loopy, but none of it really matters.  As I'm getting closer, I'm feeling like my old self again.  It's all clicking right when I need to.

Training Log: Entry 2272



Yoke 50'
2xYoke
2x320
2x410
2x500
4x533

Notes: Best yoke day I've had since coming back.  I've learned how to catch the swing at the start of the movement to let it carry me through.  Yoke isn't feeling nearly as heavy as it used to; things are falling back into place at the exact right time.  I did manage to pull my left oblique, which is an old recurring injury, so we'll see how that feels over the next few days, but it won't be anything too worrisome.

Woke up at 193.4 this morning.  Diet is really loose right now; not getting in a lot of food.

Training Log: Entry 2271

AM WORKOUT

Axle bench press
5xAxle
5x66
5x136
5x186
5x211
5x246
11x281
17x211

Notes: Solid day.  Beat my goals in both cases.

NG chins
40,30,30

Band pull aparts
5x20

Notes: Performed between sets of bench.  Rest pausing on chins.


GIANT SETS

Axle push press 206
1x5
2x4
1x3

DB rows 105
3x10
1x12

DB reverse curls 35
5x10

Notes: Technique on push press is coming along.  It bugs my shin a little, but I'm really trying to speed up the dip speed.


General notes: Woke up at 194.4.  Relatives are in town; diet is gonna be loose the next few days.

Training Log: Entry 2270

Axle continentals
3x136
2x186
1x226
1x256

https://youtu.be/71APPlU5wUc

Much smoother than last week.  I actually tried to press it twice from here, but I forgot to get my thumbs off the bar in a false grip, and it just fizzled.  I'm at the point where I can clean as much as I can press; time to bring them both up.


Woke up at 193.4.

Training Log: Entry 2269


AM WORKOUT


SSB Squat
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
1x385+chains
2x425+chains (Post op/Lifetime PR)
5x335+chains


Notes: I think my new approach to this is gonna work out well.  Going ME for these essentially, with a backoff set.  There was some comfort in not worrying about rep PRs and just seeing how hard I could strain.  The 425 was heavy and I folded over a bunch, but I managed it.  It's technically a lifetime PR, because I've never used that much weight with 3 sets of chains before.  Definitely a post-op PR.  Knee/shin splint held out well.  This movement isn't as intense as a straight barbell squat. Back-off set was tough; think I gave the ME set my all and didn't have much left in the tank.  Might try a few back offs to build up volume in the future.  Just strip 45s as I go, or something like that.




Reverse hypers 330
4x9


Standing ab wheel
4x8


Notes: Both done in between sets of squats.


Buffalo bar squats
20x230


Notes: Slight audible called due to having to skip last week's session.  Whenever I skip a week and then come back, my hamstrings tend to get so sore that I can't function for a week, which just retards my progress.  Thinking that getting in an early/intense workout might prevent that.




General notes: Woke up at 195.8.  Been seeing some big spikes, but this tends to happen after rice.  I'll see if I end up losing a lot of it. If not, the extra weight this close to a contest is kinda nice.  I'm feeling a little more stable.

Training Log: Entry 2268


AM WORKOUT


Axle Strict Press
5xAxle
5x66
5x136
5x166
3x186
1x206 (w/1 push press rep afterwards)


Axle Push Press
2x246


Axle Strict Press
9x166


Notes: Good day.  I whiffed the first rep of the heavy axle push press, but got my head back on straight and was able to get out those last 2.  Last 1 was a total grinder, but those are good for me. Gives me more confidence.  The leg drive bugs my shin a little, but nothing unmanageable. The new hooks I got for the power rack are a boon.  I think it's going to open up a lot more training opportunities. Dropped the massive dropset for now, as I think all that volume was partially what was wrecking my shoulders.  Good off season stuff, but can't deal with it right now this close to the show.


Lat pulldowns 140
5x15


Band pull aparts
5x20


Notes: Performed between sets of pressing.  I'm keeping the pulldown weight the same and shooting for less rest between reps.  Just doing the bodybuilding thing right now and worrying more about contraction than weight moved.


Dips (upright)
50 reps


Axle rows 136
65 reps


Notes: Same protocol as last week; just shooting for rep goals.  No straps.


Axle curls
1x100


Notes: The rows take a lot out of my arms, so the reps are getting cut down on these.




General notes: Woke up at 194.4.  Shin continues to improve, but my desire to completely obliterate it scales linearly with it's healing process.  I can't tell if it's some sort of inherent self-destructiveness or if I'm actually trying to get stronger.  I'm also going off seasons crazy already, which is usually a sign that I've been doing a good job of sticking with the program.

Training Log: Entry 2267

Suicide Medley

50' carry 182lb keg
50' run back to start
50' run back to keg
50' carry 182lb keg
50' run back to start
50' run back to keg
50' carry 182lb keg
50' run back to start
50' backwards prowler drag loaded w/200lbs

4 rounds of the above

https://youtu.be/vZ8rOEen3S8


Notes: It was so windy that I only got footage of the first one, but this was a ballbuster, just like last week.  I can see now that I'm still clomping along on the run.  Still need to relearn the movement pattern post surgery.  I'm getting faster and faster at least.


Woke up at 194.0.  Contemplating hitting a squat set post dinner.

Training Log: Entry 2266

AM WORKOUT

(5) Axle Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
10x546 (straps, rest pause, touch and go)
10x456 (straps, deadstop)
20 second hold of 276 DOH

Notes: Grip wasn't solid today, but I've been taxing it a lot.  Far happier with my performance on the pull proper.  The first rep of 546 felt like it was going to be the last one, but I dug deep and managed 5 before the first set down. I'm tapping back into that ability to really reach down deep and grind.

GHR sit-ups w/25lb plate behind head
3x8
1x5


General notes: Woke up at 192.4.  86'd the squats today because, after a full week of my shin/knee feeling better, this immediately caused it to hurt.  I'm too close to the show to push myself on a movement that isn't a comp lift at this point.  I'm feeling better, so I might try to work it into a 2 a day tomorrow, but today the smart move was not playing.

Cheat meal this week was 3 item combo (double orange chicken w/beijing beef) and fried rice at Panda Express.  Should see a weight spike with the carbs.

Training Log: Entry 2265

Yoke 50'
2xYoke
2x320
2x410
2x500
2x550
2x590

Notes: Comp weight is 525.  I know I need to spend more time on speed, but I got tired of being timid, and just kept upping the weight.  I would finish a run, look at the yoke, look at my weights, say "Fuck it" and just keep adding and walking.  It was good to take 590 out, even though it pained me how slow it moved.  It was like my 750lb yoke walk I did a year back.  Still, it's moving, and it'll come back. Gonna try to double up on conditioning this week, and then next yoke session will be light and focus on speed.


General notes: Woke up at 193.4.  As with most shows, I've become obsessed with listening to one song over and over again as I prep.  It's been Nine Inch Nail's "Ruiner".  Specifically been listening to this verse

"You didn't hurt me.  Nothing can hurt me.  You didn't hurt me.  Nothing can stop be now."

https://youtu.be/LrDbzhw7JOo?t=240

Training Log: Entry 2264

Axle continentals

3x136
1x186
1x226
1x256 (lifetime PR)

Notes: I felt that old primal evil rush take over as I stood there with 256 on my chest. This was probably the ugliest continental in history, but I made it. Double overhand the whole time, it stuck to my belt, made it to my abs, rolled slightly upward, bumped it a bunch of times, folded in half, and then there I was. I am officially a month out from the show, and I am at least confident in my second attempt now.

And I'm doing this on an Ironmind axle. The smaller diameter knurled deal I'll have at the show will be easy mode.

245 was impossible last year. I've got it now. I am the Juggernaut.



Woke up at 192.0. Been eating big today. See if anythin happens from it.

Training Log: Entry 2263


AM WORKOUT


Axle bench press
5xAxle
5x66
5x136
5x186
5x226
5x241
3x276
7x306
10x241


Notes: My shoulders are feeling pretty beat.  The 2 days a week of pressing is creeping up on me, as I predicted. The set of 7 on 306 was still a great set, but I need to start scaling stuff back and getting smarter as I'm now 1 month out from the show. Assistance work is gonna peel back a touch.


NG chins (various grip widths)
35
30
35


Band pull aparts
5x20


Notes: First set of 35 chins was continuous.  Rest had resting as needed. Just getting sick of chins and trying to get them done quickly.  All of this was performed between sets of benching.




GIANT SETS


Axle push press 193
1x6
3x5


DB rows 105
4x10


DB reverse curls 35
4x9


Notes: Push press technique is getting dialed in, even if my shoulders are achy. I kept the volume on the low side today to see if it'll facilitate some recovery.




General notes: Woke up at 193.0.  Everything is feeling a little beat up right now. I'm right on that razor's edge of contest prep between peaking and burning out.  As long as I'm smart, I should be ok.


PM WORKOUT

GRIP WORK

CoC #2 timed hold
45 seconds right hand
35 seconds left hand

CoC #1 Timed Hold
60 seconds

Notes: Upping the intensity here as I get closer.  Grip feels like it's really coming along.  I'm learning how to really hold on past the point of discomfort, pain and burning.

Training Log: Entry 2262


AM WORKOUT


Axle front squats
5xAxle
5x66
5x136
2x186
1x226
1x276
1x316
15 reps of 226


Notes: With my shin splint on my right, I decided to keep the loading light by sticking with front squats vs the SSB.  Part of it is my new plan going forward to make this more of an ME day.  Limiting factor is still the upperbody, but the 316 was tough.  Rest paused with the 226 to get volume.  Wrists are getting more flexible.


Reverse hyper 320
4x8


Standing ab wheel
4x8


Notes: Both performed between sets of front squats.  I am liking this approach more, even though it means being more fatigued for the heavy work.


Axle continentals
3x136
1x186
1x226
0x256


Notes: 256 made it high, but I was just out of gas and couldn't make the transition.  It stuck to my belt pretty well.  Next time, I'll try to really wind up the wrists.  This will be my second attempt weight, and though I missed it here I am sure I can manage it in a comp.  Gotta keep in mind that I'm doing it at the end of a morning workout with little food.  First thing in a show, fresh, well fed and well rested, I'm not worried.  The 226 was really smooth, which bodes well.




General notes: Woke up at 192.4.

Training Log: Entry 2261


AM WORKOUT


Axle strict press
5xAxle
5x66
5x136
3x151
3x176
3x196

Axle push press
0x256
3x236


Axle strict press stripset
7x156
6x136
6x116
6x103
6x83
7x66


Notes: Plan seems to be working.  Anything north of 250 still eludes me, but I'm feeling stronger and better.  Part of it was that I just wasn't primed to push press.  I'm thinking, after hitting required reps for the strict set, I'll hit 1 rep of push presses just to use as a warm-up before moving on, because the set of 236 felt real smooth.  That stripset is feeling great, although my right shoulder gets a little mad by the end of it.  Something to watch for.  Usually it's the left that gets buggy.


Lat pulldowns 140
5x15


Band pull aparts
5x20


Notes: Brought the weight back down on the pulldowns to spare my elbows.  Focusing more on the back contraction really seems to make the movement more worthwhile.  No points for the heaviest assistance work.  All done between sets of pressing.




Axle rows 136
50 reps


Notes: Just going for rep goals to get volume.  No straps.  I like this approach.  Think I'll keep it going and see where it takes me.


Dips (upright)
50 reps


Notes: Keeping the volume light on these while I push the shoulders.


Axle curls
1x145


Notes: These were awful after those axle rows.  Forearms are fried.




General notes: Woke up at 193.0. Part of my nut allergy experiment has had me eating pistachios with no issues, so I bought some bags of them for work.  I'll see if they work out.  Shin splint is still a little pissy.  I might end up just doing yoke pick-ups tomorrow.  I'm actually thinking of transitioning my squat day to a ME style workout with cycling movements rather than constant progression with 1 move.  There are a lot of things that I think will make me a better strongman, and I can't do them all at once.

Training Log: Entry 2260

Keg carry/backwards prowler drag medley

50' carry 182lb keg
50' run back to start
50' run back to keg
50' carry 182lb keg
50' run back to start
50' run back to keg
50' carry 182lb keg
50' run back to start
50' backwards prowler drag loaded w/200lbs


3 rounds of the above

Notes: I feel back to my old self. This was a helluva effort.  After the second round I thought I was done; just struggling to recover.  The last round was more of a death march than a run, but I made it through, and the prowler drag actually went well.  I've really developed my ability to dig deep there.  I have found out that I DO have decent enough speed with the 182lb keg off the starting line, so I'm not necessarily slow, just fatigued. I still have a month to really get that down, but at this point I know I'm going to be the toughest I've ever been.

I said it in my last log, and I'll say it here again; you can't kill me.

Woke up at 192.8.  Shin split didn't bother me on the medley, so that's a positive.

Training Log: Entry 2259

(6) Axle Mat Pulls
5x136
5x226
1x276
1x366 (Mixed grip)
1x456 (Mixed grip, 5 second hold at top)
10x546 (straps, touch and go, rest pause)
10x456 (straps, dead stop)
30 second DOH hold w/276

Notes: I'm feeling better at bracing myself on these.  Intensity is showing up as well.  On the dead stop set, I was a little off kilter and kept locking out the left leg before the right, but the set moved real smooth.

GHR sit ups w/25lb plate behind head
2x8
2x7

Buffalo bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
1x370

DROPSET
1x410
10x320
10x280
10x230
10x190


Notes: My twist on birthday squats.  Bodyweight x Age was too easy, considering I hit 230 for 40 a few weeks ago, so I went for a 31 rep dropset at first, then bodyweight for burnout.  In truth, my intent was to hit BWx31 at the end, but I got a bad shin splint in the right leg that didn't want to play nice. I took video, but my ass was hanging out of my shorts to the point of it being obscene, so that won't make light.  Gives me an excuse to hit this again when I'm healthy and kill it.


General notes: Woke up at 193.4.  Stomach isn't too mad with my crazy cheat meal.

Training Log: Entry 2258

GRIPWORK

CoC #1 timed holds
80 seconds
60 seconds

Notes: Forearm pump was insane on these.  I've noticed recently that my forearms are starting to grow again.  Lotta grip work focus on this contest.  If I were a good little strongman, I'd do that all the time.


Running outside
30 minutes

Notes: Moving things around on my training week due to schedule silliness.  I ran faster on this one that I had on previous ones, based on where I was by the time the 30 minutes was up.  IT band a little pissy, but nothing bad.


General Notes: Woke up at 191.6.  It's my birthday tomorrow (I turn 31), so I plan to eat pretty big, so that might help.

Training Log: Entry 2257


AM WORKOUT


Axle bench
5xAxle
5x66
5x136
5x186
3x226
3x260
9x290
15x226


Notes: Wasn't a great pressing day.  Things were just feeling heavy and beat up.  I imagine my increased focus on overhead prepping for the show will take out some of my benching.


NG chins (various grip widths)
1x34
2x33


Band pull aparts
5x20


Notes: Performed in between sets of benching.  Trying to get the chins done in fewer sets, partially because of increased density, and partially because I'm so bored out of my skull doing them that I want to blow my brains out.  Thinking about cutting out the lateral raises while I up the pressing to see if it spares my shoulders any.




GIANT SETS

Axle push press 186
3x6
1x3
1x5


DB rows 105
4x10
1x21


DB reverse curls 35
5x8


Notes: Push press technique is really coming back.  Screwed up grip spacing on the 4th set, but everything else was smooth.  I'll hit a few reps that are almost a jerk around the 2-4th rep, which is most likely a result of me dialing in technique as I go.  DB rows aren't strict at all.  I'm losing a lot of lat contraction and just going through the motion.  Product of fatigue from the push presses.  They wear me out.  Usually, getting closer to a contest, my back work gets put on the backburner and my pressing takes center stage, so it's just par for the course.






General notes: Woke up at 192.6.  First decent workout all week.

Training Log: Entry 2256


AM WORKOUT




Axle Front Squats
3xAxle
5x66
3x136
1x186
1x226
1x276
10 reps of 226 (rest pause)


Superset w/


Reverse hyper 270
4x12


Notes: Hamstrings were just in agony this morning. Soreness from my Saturday workout.  Had to pull out an old trick and wrap them with a knee sleeve just to get 186.  Just wasn't moving well, so hit a top weight of 276 and then tried to get in some volume.  A lackluster workout in general.  Might try to get in the abs later today.




Woke up at 193.4.  Focusing on my post dinner nutrition seems to be paying off.

Training Log: Entry 2255




AM WORKOUT




Axle strict press
5xAxle
5x66
5x140
5x166
5x186




Axle push press
3x226




Axle strict press DROPSET
7x156
5x136
5x116
5x106
5x86
5x66






Notes: Lots going on here.  Part of my contest prep plan.  I'm hitting the required reps for 5/3/1 and not going for any AMRAP PRs.  After that, I'm taking some push presses out of the rack to start building up my ability to hit heavy on those.  Then, I chase it with a dropset to get back the strict press volume.  Trying to balance everything all at once; we'll see what happens.  In general I'm a fan of it, but I think I'll have to watch my assistance work for shoulders to keep from burning out.




Things felt well.  My neck/trap is still a little iffy.  I did some serious damage to it, but it's on the better side of healed at least.  Got a serious delt pump from that dropset; first in a long while.  Push presses felt light, and considering I'm not doing them totally fresh, it bodes well.  Plan for contest right now is take the required 175, and then with 20lb jumps, I'm going to skip 195 and 215, jump in at 235, and then take all the attempts from there.  255 is possible.  275 would be awesome.






Dips (upright)
1x50




Notes: Rest pause as needed. After the dropset, the volume on these has to get reduced.  Could feel my right delt getting mad.






BACKWORK

Lat pulldown 180
5x8




Band pull aparts
5x20




Axle rows 135
1x20






Notes: Done between sets of other stuff.  Started coming down with a food allergy after the strict press dropset and was having difficulty breathing, so I cut the rows short and got rid of the curls.  I'll try to hit the latter today after work.  Ate a new product; Huckleberry Honey.  I imagine that's the cause.  Will eliminate and see if problem persists.








General notes: Woke up at 193.0.  Finally getting the eating in order, minus all the allergies.   

Training Log: Entry 2254

Axle Continentals 206lbs
Doubles EMOM for 10 minutes

https://youtu.be/ag0DduNdVN8

Notes: Switched to full grip.  It honestly does feel a lot better.  I notice I don't have to move as fast from the first pull to the second, and I feel like I can get my hips way more into it.  Think this will be a permanent fixture from here out.

Had several misses, but in general this is a massive improvement from how I started.

Woke up at 193.0.

Training Log: Entry 2253

AM WORKOUT

(7) Axle Mat Pulls
5x123
5x156
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip, 5 second hold at top)
10x546 (straps,touch and go, rest pause)
10x456 (straps, deadstop)
25 second hold of double overhand 276

Notes: Topset broke down to 4+3+3.  Given that I could hit 3 for sequential sets, leads me to believe that the first set of 4 wasn't giving my all.  I was feeling a little beat up from the zombie run, but for the most part I need to start to cutting loose here.  I'm actually thinking of bringing back the deadlift bar after this contest for just that reason; felt like I could do more with that vs the axle.  Might be alternating weekly, or using the axle for the downsets and the deadlift bar for the top.


GHR sit ups w/25lb plate behind head
2x8
2x6

Notes: Performed between sets of mat pulls


Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x330


RESTPAUSE (15 deep breaths between sets)
5x370
4x370
3x370
2x370
1x310
5x280
4x280
3x280
2x280
1x280
10x280

Notes: Felt the slight trace of my groinpull from last week on my warm-ups, and it had been a while since I really got to get in heavy work, so I didn't push the topset too hard on this.  Made up for it with downsets.  Still a ballbuster.


General notes: Woke up at 191.4.  Didn't log it yesterday, but had my cheatmeal of some steak nachos and half a chicken quesadilla.  Doubled down today, with 3 entree from Panda Experess; beijing beef, orange chicken, and teriyaki chicken.  Hunger is in full force; going to embrace it and see where it takes me.

Training Log: Entry 2252

5k zombie obstacle course

Notes: This was a stupid thing for me to do, but it was a work function that my wife partook in and she's afraid of zombies, so I went to support her.  Nothing was too challenging.  The "obstacles" were trivial and we went at a light pace.  I "died" really early.  We were given flag football flags and if we lost 2 of them we were considered dead.  We still got to run the course, we just weren't eligible for prizes at the end. My fight or flight is all jacked up, and instead of running away from zombies, I would run straight into them, so the first swarm of them took me right out.  After that, I spent the rest of the course blocking for my wife.  I'd get in front of her and then, when a zombie booked it for her, I'd just come to a dead stop and have them bounce off me. I'm sure it was funny to watch.  She almost made it all the way through, but we got swarmed at the end.


Woke up at 191.4.  Finally putting weight on, but having some real bad GI issues.  Think I have an intolerance to all manner of nuts.  Switched to cashews, and as soon as I started eating them these flared up again.  Peanuts, amazingly, don't cause the issue, so I guess I'll just stick with those.

Training Log: Entry 2251


AM WORKOUT


Axle bench press
5xAxle
5x66
5x136
5x186
5x211
5x241
9x276
16x211


Notes: Still just beat down. I am recovering, but not 100% yet. Giving what I can.  Really gotta up the food.




NG Chins (various grips)
4x25


DB lateral/rear lateral 25
5x12


Notes: Performed in between sets of benching.




GIANT SETS


Axle push press 173
4x6


DB rows 105
3x10
1x20


DB reverse curls 30
5x12


Notes: Had a major breakthrough on push presses.  Much like I theorized, there is a psychological block preventing me from push pressing in front of the rack.  It's irrational, but I think I'm afraid of hitting the rack when I use leg drive.  I walked the weight out of the rack backwards (so basically unracked and walked it forward), facing away from the rack, and had zero issues.  This is gonna be pretty big as I prep for my show; glad I discovered it when I did.  Push presses still exhaust the crap out of me, so that's something I gotta work on. Ran a little short on time today while tinkering around, but I think I got a solid plan now.



PM WORKOUT

Yoke 50'
2xYoke
2x320lbs
2x410
6x500

Notes: It's still shaky at the start, but after some warm-ups I can feel the speed coming back.  I finally got that "controlled fall" thing going on toward the end, and I could feel the yoke carrying me a good amount of the way.  Getting closer to comp weight.  It feels heavier than it should, but I still have some time.


Backwards sled drag dropset (only rest to change plates) 50'
2xProwler+230
2xProwler+180
2xProwler+90
2xProwler

Notes: Wanted to focus more on yoke speed/technique, so skipped throwing the sled on those and just did one long ass drag dropset.  The 230 was moving real slow, as the prowler kept swaying.  I think on a sled it'll be a little easier.  Getting better at dropping my hips.


General notes: Woke up at 190.0 this morning.  Upped my post workout meal with more protein powder and cereal.  I'll see if that helps.

Training Log: Entry 2250

AM WORKOUT

SSB Squats
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
1x395+chains
10x295+chains

superset w/

Reverse hyper 270
4x11


Notes: Tried out an experiment and warmed up while supersetting on the reverse hyper.  Back was fatigued a bit, and almost got stapled on the set of 395, but it really made the training move quick.  I think I might keep up with this.  Still figuring out loading with the squats, but as long as I'm straining and life sucks, it's working.


Car deadlift simulator
5x2plates
5x3plates
1x4plates
1x5plates
15x6plates

superset w/

Standing ab wheel
4x8



https://youtu.be/KNH-VpvXMKM

Notes: Got some video of the deads, I'll upload them later.  It was a solid effort. My knee sleeves kept peeling my fingers away from the handles. After I was done, I was huffing and wheezing pretty decent.  I'm a bit out of practice with various other weird training issues popping up.


General notes: Woke up at 190.2.  Feeling less beat up.  My trap is still pissed off at me; guess it's gonna be one of those things that takes a while.

Training Log: Entry 2249




AM WORKOUT



DELOAD



Axle continental and push press (press away) 156
3x10
1x7
1x6






superset w/




Axle rows 156
5x10






Notes: Plan was 5x10 for both, but didn't have the wind for it.  I'm mostly recovered from being ill, but my cardio still sucks. Good day for a deload at least.  I'm a little off on my schedule, but basically the deload is split between 2 calendar weeks.  I'll resume normal training tomorrow.  I need to start developing my plan for contest prep now, as it's coming up and I need to start specializing more.






Dips (upright)
150 reps


Notes: 2 sets of 75 wi
th rest pausing.  Managed 40 in the first go. I might start using some weighted sets of these, but the unweighted work really seems to play out well.




Axle rows 156
2x10




Axle curls
1x135






General notes: Woke up at 190.2.  Feeling beat down but recovering. Just gotta keep moving forward.




PM WORKOUT


CoC #1 Timed hold


1:15
1:00


Notes: Already seeing improvements. Despite a late start, I think I'm gonna see some good stuff from this.

Training Log: Entry 2248

30 minutes running outdoors

Notes: Wind was something stupid like 50 knots. I ran with it to my back downhill for the first half then uphill against the wind for the second.  Felt like I was running in place for a bit. It's stupid, but I only like to run outdoors in adverse conditions. It helps me feel like even god and the elements are against me. Otherwise, I run indoors and try to make it as miserable as possible.


Woke up at 189.4.  Need to stay on top of nutrition.

Training Log: Entry 2247

AM workout was a bust.  Still dragging.  Couple of highlights though.  Managed to perform a double overhand hold of 226 for a minute, and worked up to a 410 squat.  Pulled something in my groin, but it's minor.  The dehydration was apparent though; I just had no gas or max strength.


Woke up at 190.0.  Getting back.

Training Log: Entry 2246

Axle Continentals 193lbs
10 minutes
EMOM

https://youtu.be/2PGKXblcElg

Notes: Started off with triples, ended up at singles. Conditioning couldn't hold up, but I'm gonna blame coming back from the bug.  I was catching this thing real bad; up on my sternum.  Hurt like hell. At least practice recovering a bad catch can help.


Woke up at 188.4.  That's actually a 1lb gain from yesterday. Slowly building back up.

Training Log: Entry 2245


AM WORKOUT

Axle strict press
5xAxle
5x66
5x136
5x161
3x181
5x201
8x161 (continental)
4x186 (continental and push press)




Notes: Tweaked my neck on the last set of 161.  Actually heard it crunch.  I should get back into neck training; it should prevent this.  After that, I lost my ability to really grind any reps, so I cut the push presses short.


Dips (upright)
140 reps


Notes: 2 sets of 70 with rest pausing.  These were rough on the neck.


Axle curls
1x135




BACKWORK (performed in between sets of everything else)

Lat pulldown 180
5x8


Band pull aparts
5x20


Axle rows 186
3x10




Notes: Wasn't really able to go hard on the rows with my neck jacked up, but everything else worked well.






General notes: Woke up at 192.2.  Legs are feeling a little better after the 40 rep squats.  The conditioning probably helped get some blood into them.


PM WORKOUT


CoC #1 hold for time
2x50 seconds




Notes: Been slacking on this, which is stupid.  I need to get my grip strong for the Hercules hold.  From all I've heard, it's the grip that gives out before the body, so I'm working on crush holds for time to see how that works out for me.

Training Log: Entry 2244

Medley

100lb keg 50'
Run back 50'
182lb keg 50'
Run back 50'
Run back to keg
182lb keg 50'
Backwards prowler w/182lb keg drag 50'


4 rounds of the above

Notes: It doesn't get better, but I get meaner and more evil, so that's something.  The drag is really getting better; I'm learning how to fall backwards while pushing with my quads at the same time.  I'm not happy with my footspeed with the 182lb keg.  I'm wondering it's just a product of fatigue after the first keg, because that flies right off the start.  Soon I'll be leading with the 182, so I'll be able to see.


General notes: Woke up at 194.4.  Had company over the night before and ate well, and then my kid got a stomach bug in the middle of the night so I spent the night on the floor in their room in case they needed me, so routine got a little jacked up.  Did my Friday workout tonight, and then will rock 3 early mornings in a row and possibly cap it with a 2 a day.





It has been a full year since my injury.  I am stronger than ever.

Training Log: Entry 2243

30 minute pavement run

Notes; Still not tracking distance here.  With how much the rest of my training seems to be beating me up, I'm transitioning to using this more as a restorative conditioning day.  I still try to run as fast as I can through the 30 minutes, but I imagine the treadmill would make me move quicker.  Wind was very strong today; running against it was a struggle, especially the day after 40 rep squats.


Woke up at 192.4 this morning.

Training Log: Entry 2242

AM WORKOUT

(2) Axle Mat Pulls
5x123
5x156
5x226
1x316 (mixed grip)
1x406 (mixed grip)
1x456 (mixed grip)
10x516 (rest pause, touch and go, straps)
12x426 (dead stop, straps)
52 second DOH hold of 226


Notes: I was feeling pretty wrecked coming in.  Reps were real slow on the touch and go.  Knee is swollen up too; most likely from rain again.  My bad day strength isn't too far off from my good day strength, so I've done a good job of closing the gap.


GHR sit-ups 25lb plate behind head
3x8
1x7


Buffalo bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
1x370
1x410
40x230 (lifetime PR, pre and post injury)


Notes: Heavy weights just weren't feeling like a good idea.  I'm thinking I might alternate based on conditioning work.  Light on yoke weeks, heavy on carry weeks.  That said, the 40 rep set was no joke, and I was wiped out while it was done.  Right around rep 24 I knew it was a terrible idea.  The best I've ever done prior was 225 for 40, and that was with more questionable depth. I wish I had recorded this,but it really was just a gameday audible decision.  Good to know I still got some PRs in me.


General notes: Woke up at 191.2.  Still gotta up the cals.

Training Log: Entry 2241

Yoke warm-ups
2x50' empty
2x50' 320lbs


410lb Yoke/backwards prowler drag w/182lb keg medley 50'
4 rounds


Notes: Seems like I got over whatever funk I was under on Wednesday.  Been eating big and getting mad and it seems to have paid off.  The prowler drags were the fastest they've been, and the yoke was moving smooth.  Rediscovered the value of short steps.  I was taking long strides before and it was slowing me down. It's so counter-intuitive, but shorter steps are faster steps. I DO need to warm-up if I really want to hit my stride, as my first run is still a little shaky.  Gotta remember that for the show.

General notes: Woke up at 191.4.  Cheat meal was 5 slices of thin crust pizza at a local place.  Was actually gearing up for a half pound cinnamon roll, but the place I was going to eat at closed down early today. That is SO much emotional turmoil for someone on a cheat meal, haha.

Training Log: Entry 2240




AM WORKOUT




Axle bench press
5xAxle
5x66
5x136
5x186
3x221
3x256
10x286
16x221


Notes: Felt like I got hit by a train.  Just wasn't having it today. Think the front squats from yesterday did more damage than I realized.  Glute was pissed off. Set a goal for 10 at 286 and hit it, so that was a plus.


NG chins (various grip widths)
4x25


DB lateral row/bent over lateral 25s
5x12/12


Notes: Both between sets of benching. Wanted to up the chins.  The first 2 sets of 25 were done with no pausing, but after that it was a bit of rest pausing.  I was sucking wind today, just couldn't recover.




GIANT SETS

Axle close grip bench 206
5x8


DB rows 105
4x10
1x20


DB reverse curls 30
5x12



Notes: Called an audible and took the benching light for the rest of the workout. Gave me some energy for the rows. Was pleased with myself for gutting out this workout.




General notes: Woke up at 191.2.  Need to eat more, as that will probably help my recovery.  Planning on a 2 a day today, because I guess I'm just really stupid.


PM WORKOUT

Axle Continentals 193lbs
Triples EMOM
5 minutes

https://youtu.be/VwnE01ZwROI

Been a rough day for training.  Just wasn't able to get everything firing like before.  I'll be resting and recovering tomorrow, but I'm happy I got something in.  Training when things are bad makes it easier when things are good.

Training Log: Entry 2239

AM WORKOUT

Axle front squat
5xAxle
5x66
5x136
3x186
1x226
3x276
3x276
10x226


Notes: Gave this a try after yesterday's press workout taught me I have little experience with heavy weight in the rack position.  The axle feels very comfortable in the rack position, but I'm still very immobile.  I ended up pulling a muscle in my left calf on the first warm-up set, so I wasn't willing to push too stupidly hard.  I think my swollen knee pressed into my calf and caused it to crunch.

It was a slight rest pause for the set of 10.  I started cross armed, then switched to rack.  For the second set of 3 at 276, I tried using straps, but it put strain on the bicep.


Ultimately, I like this.  I think I'll be rotating it with SSB squats.


Reverse hyper 270
4x12


Standing ab wheel
4x8


Notes: Performed between sets of front squats.  Trying to switch things up.


Axle continentals
3x136
1x186
1x206
1x226


Notes: Good day for continentals.  Hit everything on the first try.  206 and 226 were brutal, but zero drops.  Blacked out a few times; something to watch out for.


General notes: Woke up at 193.2.  Knee swelling is greatly reduced at present.  Right glute is a little achy for some reason.

Training Log: Entry 2238


AM WORKOUT


Axle strict press
5xAxle
5x66
5x136
5x161
5x181
1x226 (push press)
1x246 (push press)
0x256 (push press)




Notes: First time trying this approach. Leg drive was super weak.  I think I need to set-up backwards in the rack and walk forward with the weight rather than backwards coming out.  Looking at the rack seems to just screw me up psychologically, and walking backwards with the weight throws me off some.  I'm happy with what I managed, but I know I've got a lot more strength in me than that. Still, 225 was really smooth, and 246 wasn't awful.  I think it will make a decent second attempt.




Dips (upright)
130 reps


Notes: 2 clusters of 65 with rest pausing.  Managed 50 in one go on the first one.


Axle curls
1x125






BACKWORK (performed in between sets of everything else)

Lat pulldown 140
5x14


Band pull aparts
5x20


Axle rows 226
3x10




Notes: I'm actually liking the axle rows.  I keep them elevated at 7 mats per side and perform them from a deadstop.  Hammering the grip decent, but also hitting the lats.






General notes: Woke up at 193.6.  This workout wasn't as intense as other pressing days, but it was good to get some heavy weight.  I'm freaking out feeling 250+ on my chest, and I think exposure is the solution.  Realistically, I think that means it's time to start front squatting.  I can work that in on my SSB squat day, alternate weekly.  Think I may do just that.




Knee is swollen up like a goddamn grapefruit.  It's been raining a lot, and I think it's the humidity getting to it.

Training Log: Entry 2237

30 minute run on pavement


Notes: Deviated from the plan, but since it's running I"m not too concerned about it.  Just a good day for a run; gloomy, cool, about to rain, wind blowing.  Knew I wasn't going to get a whole lot more of these until the snow came.  I was focused on keeping my footspeed up, and my knee didn't have any issues, so that's a positive.


General notes; Woke up at 193.0.  Helped a buddy move yesterday.  He's a single dude who loves to cook and got short notice that he had to leave, so he had a freezer full of food that he paid me in.  Brought home the following


-6 ribeye steaks
-10 bone in porkchops
-5 packages of brats
-10 chorizo sausages
-Misc rib meat, pulled pork, red beans, and various other odds and ends.
-60 cricket based protein bars (part of a kickstarter he supported. They're more like meal bars. 300 calories, 20+ grams of fat and carbs, only 10 protein)


I don't think I'll have any issues with my plan to eat more meat and less nuts with this.