Training Log: Entry 2086
Seated zercher axle good mornings off pins
5xAxle
5x75
5x115
5x165
3x205
3x255
1x295
1x345
1x405 (PR)
https://youtu.be/20-zM99EeEY
Notes: That was a helluva grind. For some reason, the right side picked up before the left and I have to even it out. Still no pressure on the knee; you can see my feet pick up off the ground at one point. Took a lot out of me, but now I gotta figure out what I'll do next week.
Axle deadlifts 66lbs
1x180
Blast strap fallouts
1x50
Leg raises off bench
1x10
Notes: Threw the leg raises on right at the end and they nuked my abs. No pressure on my elbows. Going to focus primarily on the leg raises for the next time, with the blast strap holds still on the squat day.
(2) SSB box squats
1x50
Reverse hyper 60lbs
1x100
General notes: Woke up at 194.4.
Thursday, March 31, 2016
Wednesday, March 30, 2016
Training Log: Entry 2085
Axle bench press
10xAxle
5x75
5x115
5x165
5x205
5x220
3x250
12x280
17x220
Notes: Incredibly pleased with both the top set and the FSL. Weight was feeling heavy today and I thought 8 was realistic and 10 would be a stretch, but once I got set and had the axle in my hands it moved smoothly. This weight always holds a special place in my heart, as the first time I remember ever trying to max my bench was when I was a freshmen in college, and I managed a grindy 275. I feel like I've been spinning my wheels on bench for years, but being able to take an old max and hit it for 12 on a bad day can be really uplifting. Honestly felt like I might've had 18 on the FSL, but I could feel my left knee caving in slightly while I tried some leg drive, and decided to play it safe.
NG chins 55lbs
5x10
DB hammer curls 40lbs
5x8
Notes: Chins between bench warm-ups, curls between worksets. Right elbow is pretty pissed off.
Axle strict press 123
3x10
1x9
1x8
superset w/
DB lateral raise 10lbs
5x to pain
Notes: Rest times were a little short. Will stick with this weight for next go round.
Got an updated protocol at physical therapy as well.
1: Bike x 15min
2: Gastroc, soleus, hamstring stretch 2x30 sec each
3: Squats 2x10
4: Calf raises 2x10
5: Step ups 2x10
6: 4 way straight legged leg raises 2x10 each way
7: Hamstring curls 2x10
8: Single leg stance ball toss 2x1 min
9: 360 degree hopping 2x10
10: Double leg jump to 4" box 2x20
11: Single leg jump up to 4" box 2x20
Really appreciated the PT tech on 9-10 saying "We normally do 2x10, but I felt like you could handle this". Good to have someone willing to push me even just a little bit. I get some patella pain on the 360 degree hops, and I had to go to a 2" box for the single leg jumps, but I'm just happy to be doing something different. Looks like all my ROM work and stretching is finally done (minus the calf) and I'm moving on to strength and stability.
General notes: Woke up at 194.0. I think the little bit of extra running is honestly having a more significant impact on my weight than I realized. Excuse to eat more I suppose. Elbows are pretty inflamed, may consider switching out movements next week for my daily work.
Axle bench press
10xAxle
5x75
5x115
5x165
5x205
5x220
3x250
12x280
17x220
Notes: Incredibly pleased with both the top set and the FSL. Weight was feeling heavy today and I thought 8 was realistic and 10 would be a stretch, but once I got set and had the axle in my hands it moved smoothly. This weight always holds a special place in my heart, as the first time I remember ever trying to max my bench was when I was a freshmen in college, and I managed a grindy 275. I feel like I've been spinning my wheels on bench for years, but being able to take an old max and hit it for 12 on a bad day can be really uplifting. Honestly felt like I might've had 18 on the FSL, but I could feel my left knee caving in slightly while I tried some leg drive, and decided to play it safe.
NG chins 55lbs
5x10
DB hammer curls 40lbs
5x8
Notes: Chins between bench warm-ups, curls between worksets. Right elbow is pretty pissed off.
Axle strict press 123
3x10
1x9
1x8
superset w/
DB lateral raise 10lbs
5x to pain
Notes: Rest times were a little short. Will stick with this weight for next go round.
Got an updated protocol at physical therapy as well.
1: Bike x 15min
2: Gastroc, soleus, hamstring stretch 2x30 sec each
3: Squats 2x10
4: Calf raises 2x10
5: Step ups 2x10
6: 4 way straight legged leg raises 2x10 each way
7: Hamstring curls 2x10
8: Single leg stance ball toss 2x1 min
9: 360 degree hopping 2x10
10: Double leg jump to 4" box 2x20
11: Single leg jump up to 4" box 2x20
Really appreciated the PT tech on 9-10 saying "We normally do 2x10, but I felt like you could handle this". Good to have someone willing to push me even just a little bit. I get some patella pain on the 360 degree hops, and I had to go to a 2" box for the single leg jumps, but I'm just happy to be doing something different. Looks like all my ROM work and stretching is finally done (minus the calf) and I'm moving on to strength and stability.
General notes: Woke up at 194.0. I think the little bit of extra running is honestly having a more significant impact on my weight than I realized. Excuse to eat more I suppose. Elbows are pretty inflamed, may consider switching out movements next week for my daily work.
Tuesday, March 29, 2016
Training Log: Entry 2084
Treadmill
Walking-Up to 4.5 for 25 minutes
Run-5 minutes at 6.5
Zero degree incline
Notes: This felt even better than last time. Stride is much more normal. Very minor stiffness, but no real pain or anything.
Woke up at 194.4. Back is feeling better, and I manage to get in all my chins.
Treadmill
Walking-Up to 4.5 for 25 minutes
Run-5 minutes at 6.5
Zero degree incline
Notes: This felt even better than last time. Stride is much more normal. Very minor stiffness, but no real pain or anything.
Woke up at 194.4. Back is feeling better, and I manage to get in all my chins.
Monday, March 28, 2016
Training Log: Entry 2083
One legged SSB Box squats 285+chains
1x15+5 (rest pause)
(3) SSB box squats
1x100
Notes: This was really intense. Weight is getting challenging. Actually think I tweaked something in my left upper back from supporting the weight with my free arm. Cutting out the daily chins today to allow for healing. Still getting through all this though.
Blast strap fallout holds
1x2:00
1x1:00
Notes: I think the run I did took more out of me than I realized. My abs were on fire. It's difficult for me to reconcile psychologically how what seems like such insignificant stimulus can really be so intense. I was starving all day yesterday as well after my effort. Just another factor to consider.
Axle deadlifts 66lbs
1x100
Reverse hyper 55lbs
100 reps
Notes: Not 1x100, I had to keep rest pausing. Again, core just completely fried.
General notes: Woke up at 194.4. Knee is stiff in the morning these days, but warms up pretty quick. Wonder if it's just fluid settling at night. Still laying off the NSAIDs at the moment.
One legged SSB Box squats 285+chains
1x15+5 (rest pause)
(3) SSB box squats
1x100
Notes: This was really intense. Weight is getting challenging. Actually think I tweaked something in my left upper back from supporting the weight with my free arm. Cutting out the daily chins today to allow for healing. Still getting through all this though.
Blast strap fallout holds
1x2:00
1x1:00
Notes: I think the run I did took more out of me than I realized. My abs were on fire. It's difficult for me to reconcile psychologically how what seems like such insignificant stimulus can really be so intense. I was starving all day yesterday as well after my effort. Just another factor to consider.
Axle deadlifts 66lbs
1x100
Reverse hyper 55lbs
100 reps
Notes: Not 1x100, I had to keep rest pausing. Again, core just completely fried.
General notes: Woke up at 194.4. Knee is stiff in the morning these days, but warms up pretty quick. Wonder if it's just fluid settling at night. Still laying off the NSAIDs at the moment.
Sunday, March 27, 2016
Training Log: Entry 2082
Treadmill
Walk-25 minutes, capping out at 4.2 speed on 0 degree incline
Run-5 minutes, 6 speed, 0 incline
Notes: First time officially running in a LONG time. My stride was much better on the treadmill versus when I tried running on the trail, but part of that too is wearing running shoes vs the tactical boots I was wearing for the medley. I don't think it'll take long to get back to full form on this. The knee feels achy, but not near the surgical site. My IT band gets a little inflame, and I can feel the patella hitting the tibia, most likely near the fracture site/where the meniscus got shredded. It's more inconvenient than painful.
Hit my daily lifts all week, capping out at 76 dips in 1 set today and 60 NG chins and 100 pull aparts a day. Next week, still going for a max set of dips, then 70 NG chins and 100 pull aparts.
Treadmill
Walk-25 minutes, capping out at 4.2 speed on 0 degree incline
Run-5 minutes, 6 speed, 0 incline
Notes: First time officially running in a LONG time. My stride was much better on the treadmill versus when I tried running on the trail, but part of that too is wearing running shoes vs the tactical boots I was wearing for the medley. I don't think it'll take long to get back to full form on this. The knee feels achy, but not near the surgical site. My IT band gets a little inflame, and I can feel the patella hitting the tibia, most likely near the fracture site/where the meniscus got shredded. It's more inconvenient than painful.
Hit my daily lifts all week, capping out at 76 dips in 1 set today and 60 NG chins and 100 pull aparts a day. Next week, still going for a max set of dips, then 70 NG chins and 100 pull aparts.
Saturday, March 26, 2016
Training Log: Entry 2081
Axle Strict Press
5xAxle
5x66
3x123
3x143
3x153
10x173
10x153
10x143
5x10x116
Notes: Things are still moving smoothly and shoulders are holding up well. Might've had an 11th for the top set, but I'm still playing it relatively safe when it comes to pushing while standing. Don't want to turn the knee inward on a press.
DB lateral raises 10lbs
5 sets
Notes: Did these between sets of the 5x10 above. Went until pain. Last week I had pushed past the point of pain and my right shoulder bothered me for days, so I'm trying to walk the line.
Axle curls
1x120
Band pushdowns
1x50
T-bar rows
10x135
9x160
8x185
7x210
6x235
7x235
8x235
9x235
10x235
DROPSET
5x235
5x210
5x185
5x160
5x135
10x90
10x45
Notes: Sets prior to the dropset were done between sets of strict presses. Those sets of 235 were pretty ugly, definitely no real focus on contraction, just moving the weight, but it was nice to go heavy.
General notes: Woke up at 195.0. Knee isn't too achy or swollen from yesterday's "running".
Axle Strict Press
5xAxle
5x66
3x123
3x143
3x153
10x173
10x153
10x143
5x10x116
Notes: Things are still moving smoothly and shoulders are holding up well. Might've had an 11th for the top set, but I'm still playing it relatively safe when it comes to pushing while standing. Don't want to turn the knee inward on a press.
DB lateral raises 10lbs
5 sets
Notes: Did these between sets of the 5x10 above. Went until pain. Last week I had pushed past the point of pain and my right shoulder bothered me for days, so I'm trying to walk the line.
Axle curls
1x120
Band pushdowns
1x50
T-bar rows
10x135
9x160
8x185
7x210
6x235
7x235
8x235
9x235
10x235
DROPSET
5x235
5x210
5x185
5x160
5x135
10x90
10x45
Notes: Sets prior to the dropset were done between sets of strict presses. Those sets of 235 were pretty ugly, definitely no real focus on contraction, just moving the weight, but it was nice to go heavy.
General notes: Woke up at 195.0. Knee isn't too achy or swollen from yesterday's "running".
Friday, March 25, 2016
Training Log: Entry 2080
AM Workout
Rolling thunder
Some picks of 195
Notes: Went for 210 again and whiffed. Scaled down to 205 and still nothing. At this point, grip was pretty fatigued, so got a few triples with 195. I am getting BETTER at moving the 210 around, but not able to fully commit. Just like the grippers, I think I need to spend more time doing holds. I'll see how that pays out.
Kept up my daily workouts this week and hit a top set of 75 dips today. Some of them may have been a little shallow on the lockout. I'm number chasing for sure, but I'm still getting a great pump in the chest and arms, which is what ultimately matters.
Had another follow up with physical therapy today and actually got my physical therapist to perform a more thorough evaluation of my progress. Did the 3 point Y-balance test with both legs. Predictably, my healing leg actually has better balance than my non-injured leg. This blew the mind of my physical therapist, despite my having assured him that I was an uncoordinated clod before this all started, and all of this balance stuff is brand new to me regardless.
We then moved on to a triple hop test. First, I did a broad jump with both legs 3 times. Then 3 times with the uninjured leg. Then 3 times with the healing leg. This was where I couldn't perform. I could still jump and land on the healing leg, but it felt unstable and quiet honestly I was terrified to be doing it. IT band got a little pissed off too. Doc is saying that I'm real close to being able to cut loose again, but we need to really nail that hop test. Thankfully, he gave me a few drills to get better at it (considering this was the first time I have done ANY jumping since the surgery, I'm glad to get some practice in).
In addition to all of that, I've been given a protocol to "return" to running. This is funny to me, as I only ever run 6 weeks out of the year normally, but most likely it'll become a slightly more regular part of my training while I recover. The first big hurdle they want me to overcome is 30 minutes of brisk walking non-stop. I think being able to push the prowler for an hour counts as that, so I'm most likely going to step things up slightly. I see this as an opportunity to start practicing my quick footwork again as well, and do some things like unloaded farmer's walks.
PM WORKOUT
Medley
180' high handle prowler
180' "run" back
180' farmer's walk (unloaded handles)
4 rounds, no breaks
2x180' high handle prowler
Notes: Decided to see what I could do today. First medley since my injury. Been dry this week, prowler was skipping and stopping a bunch. The run was more just a quick shuffle step; I'm pretty sure I never had both feet off the ground at the same time. Still, my intent was running, and that's something. Was moving as fast as I could, heart rate was up.
General notes: Woke up at 194.8. Cheat meal was pretty light today; Double western bacon cheeseburger and Criss Cut fries at Carl's Jr. May actually consider losing some weight to help with the running.
AM Workout
Rolling thunder
Some picks of 195
Notes: Went for 210 again and whiffed. Scaled down to 205 and still nothing. At this point, grip was pretty fatigued, so got a few triples with 195. I am getting BETTER at moving the 210 around, but not able to fully commit. Just like the grippers, I think I need to spend more time doing holds. I'll see how that pays out.
Kept up my daily workouts this week and hit a top set of 75 dips today. Some of them may have been a little shallow on the lockout. I'm number chasing for sure, but I'm still getting a great pump in the chest and arms, which is what ultimately matters.
Had another follow up with physical therapy today and actually got my physical therapist to perform a more thorough evaluation of my progress. Did the 3 point Y-balance test with both legs. Predictably, my healing leg actually has better balance than my non-injured leg. This blew the mind of my physical therapist, despite my having assured him that I was an uncoordinated clod before this all started, and all of this balance stuff is brand new to me regardless.
We then moved on to a triple hop test. First, I did a broad jump with both legs 3 times. Then 3 times with the uninjured leg. Then 3 times with the healing leg. This was where I couldn't perform. I could still jump and land on the healing leg, but it felt unstable and quiet honestly I was terrified to be doing it. IT band got a little pissed off too. Doc is saying that I'm real close to being able to cut loose again, but we need to really nail that hop test. Thankfully, he gave me a few drills to get better at it (considering this was the first time I have done ANY jumping since the surgery, I'm glad to get some practice in).
In addition to all of that, I've been given a protocol to "return" to running. This is funny to me, as I only ever run 6 weeks out of the year normally, but most likely it'll become a slightly more regular part of my training while I recover. The first big hurdle they want me to overcome is 30 minutes of brisk walking non-stop. I think being able to push the prowler for an hour counts as that, so I'm most likely going to step things up slightly. I see this as an opportunity to start practicing my quick footwork again as well, and do some things like unloaded farmer's walks.
PM WORKOUT
Medley
180' high handle prowler
180' "run" back
180' farmer's walk (unloaded handles)
4 rounds, no breaks
2x180' high handle prowler
Notes: Decided to see what I could do today. First medley since my injury. Been dry this week, prowler was skipping and stopping a bunch. The run was more just a quick shuffle step; I'm pretty sure I never had both feet off the ground at the same time. Still, my intent was running, and that's something. Was moving as fast as I could, heart rate was up.
General notes: Woke up at 194.8. Cheat meal was pretty light today; Double western bacon cheeseburger and Criss Cut fries at Carl's Jr. May actually consider losing some weight to help with the running.
Wednesday, March 23, 2016
Training Log: Entry 2079
AM WORKOUT
GRIPPERS
4x#2.5 and then a lot of timed holds and drop sets
PM WORKOUT
Seated chain suspended buffalo bar good mornings
5xBar
5x100
5x140
5x190
3x230
1x280
11x320 (3 rep PR)
Notes: Goal was 10, but felt the 11th in me. Great grinder of a rep. Pleased with all the progress I am making with this method.
Axle deadlifts 66lbs
1x175
Notes: Forgot if I did 160 or 170 last time, so played it safe.
Blast strap fallouts
1x50
Notes: With all the dips and chins, my elbows are getting beat, so these were just a little too much. Might just drop down to 50 and work back up.
(3) SSB Box squats
1x50
Neck harness 45lbs
1x50
General notes: Woke up at 193.8. Surgical site feeling a little achy, so I cut out the reverse hypers for now. May throw them back in later in the week.
AM WORKOUT
GRIPPERS
4x#2.5 and then a lot of timed holds and drop sets
PM WORKOUT
Seated chain suspended buffalo bar good mornings
5xBar
5x100
5x140
5x190
3x230
1x280
11x320 (3 rep PR)
Notes: Goal was 10, but felt the 11th in me. Great grinder of a rep. Pleased with all the progress I am making with this method.
Axle deadlifts 66lbs
1x175
Notes: Forgot if I did 160 or 170 last time, so played it safe.
Blast strap fallouts
1x50
Notes: With all the dips and chins, my elbows are getting beat, so these were just a little too much. Might just drop down to 50 and work back up.
(3) SSB Box squats
1x50
Neck harness 45lbs
1x50
General notes: Woke up at 193.8. Surgical site feeling a little achy, so I cut out the reverse hypers for now. May throw them back in later in the week.
Tuesday, March 22, 2016
Training Log: Entry 2078
Axle bench press
10xAxle
5x75
5x115
5x165
3x205
3x235
15x265
19x205
Notes: Felt like a great day for benching. I have a hole in my back from the good mornings I did last week that the bench was hitting a touch, but didn't seem to affect the top sets. Had a great time with holding my breath and keeping tight.
NG chins 50lbs
5x10
Hammer curls 35lbs
5x12
Notes: Hit these both in between sets of the benching.
Axle strict press 108
5x10
superset w/
Lateral raises 10lbs
5x12
Notes: Right shoulder has been bugging me a little since my last heavy press workout, but wasn't an issue here today.
General notes: Woke up at 194.8. Forgot to record a top set of 65 dips yesterday.
Axle bench press
10xAxle
5x75
5x115
5x165
3x205
3x235
15x265
19x205
Notes: Felt like a great day for benching. I have a hole in my back from the good mornings I did last week that the bench was hitting a touch, but didn't seem to affect the top sets. Had a great time with holding my breath and keeping tight.
NG chins 50lbs
5x10
Hammer curls 35lbs
5x12
Notes: Hit these both in between sets of the benching.
Axle strict press 108
5x10
superset w/
Lateral raises 10lbs
5x12
Notes: Right shoulder has been bugging me a little since my last heavy press workout, but wasn't an issue here today.
General notes: Woke up at 194.8. Forgot to record a top set of 65 dips yesterday.
Monday, March 21, 2016
Training Log: Entry 2077
1 legged SSB Box squats 285+chains
1x10+5+5 (rest pause)
(4) SSB box squats
1x100
Notes: Definitely getting heavy on that top set, but still manageable. Curious how this will translate back when I get into real squatting again. The set of 100 is getting faster each time, even with the increased ROM.
Blast strap fallout hold
3:00
Axle deadlifts 66lbs
1x100
Reverse Hyper 50lbs
1x100
Notes: Cutting the weight down slightly just because the surgical site got a little achy the last time I used 60. Will continue to build up.
Neck harness side to side 45lbs
30-20-16 (rest pause)
General notes: Woke up at 192.8. Ate a little more aggressively to stem the weight loss, but I imagine it's mostly losing fluids from my carb up.
1 legged SSB Box squats 285+chains
1x10+5+5 (rest pause)
(4) SSB box squats
1x100
Notes: Definitely getting heavy on that top set, but still manageable. Curious how this will translate back when I get into real squatting again. The set of 100 is getting faster each time, even with the increased ROM.
Blast strap fallout hold
3:00
Axle deadlifts 66lbs
1x100
Reverse Hyper 50lbs
1x100
Notes: Cutting the weight down slightly just because the surgical site got a little achy the last time I used 60. Will continue to build up.
Neck harness side to side 45lbs
30-20-16 (rest pause)
General notes: Woke up at 192.8. Ate a little more aggressively to stem the weight loss, but I imagine it's mostly losing fluids from my carb up.
Saturday, March 19, 2016
Training Log: Entry 2076
Axle strict press
10xAxle
5x66
5x123
5x143
12x160
12x143
12x123
5x10x106
Notes: Shoulder apocalypse day. Doing the approach of hitting the top set for a PR and then backing down and matching it for the follow up sets, THEN 5x10. Just throwing as much volume at my shoulders as they can take.
Lateral raises 10lbs
4x12
1x25
Notes: Worked these in between sets of some presses.
Axle curls
1x110
Miniband pushdown
1x100
T-bar rows
20x115
15x140
10x165
5x190
6x190
7x190
8x190
9x190
10x190
DROPSET
10x190
10x165
10x140
10x115
10x90
10x45
Notes: Worked in between sets of presses, dropset at very end of workout. Really focused on contracting the midddle back to move the weight.
General notes: Woke up at 195.4. Definitely some hold over from the Panda. I'm pleased with how the weight has been getting put back on. Definitely my most successful weight gaining phase. Stomach issues seemed sorted out as of this morning, but still going to track and see. Plan is to continue the daily training through the weekend.
Axle strict press
10xAxle
5x66
5x123
5x143
12x160
12x143
12x123
5x10x106
Notes: Shoulder apocalypse day. Doing the approach of hitting the top set for a PR and then backing down and matching it for the follow up sets, THEN 5x10. Just throwing as much volume at my shoulders as they can take.
Lateral raises 10lbs
4x12
1x25
Notes: Worked these in between sets of some presses.
Axle curls
1x110
Miniband pushdown
1x100
T-bar rows
20x115
15x140
10x165
5x190
6x190
7x190
8x190
9x190
10x190
DROPSET
10x190
10x165
10x140
10x115
10x90
10x45
Notes: Worked in between sets of presses, dropset at very end of workout. Really focused on contracting the midddle back to move the weight.
General notes: Woke up at 195.4. Definitely some hold over from the Panda. I'm pleased with how the weight has been getting put back on. Definitely my most successful weight gaining phase. Stomach issues seemed sorted out as of this morning, but still going to track and see. Plan is to continue the daily training through the weekend.
Friday, March 18, 2016
Training Log: Entry 2075
AM WORKOUT
NG Chins: 1x30
Prowler (high handles)
5400'
Notes: Finally hit my goal of over a mile with the prowler. Took slightly less than an hour. Conditions were good, and everything went well. Proof once again that, if you're going to hurt me, you'd better kill me, because I'll just keep coming back stronger.
General notes: Woke up at 194.2 this morning. Got a cheat meal tonight: planning on Panda Express. Will work the rolling thunder tonight, along with some neck and possibly abs. I've never been drunk before (or drank for that matter), but after the mile with the prowler, that's about the closest I could describe it. Was walking all over the place, mind was fuzzy, and was deliriously happy.
PM WORKOUT
Rolling thunder 195
2x6
Notes: Was feeling like I had a PR in me, but tried 210 and could only wiggle it a bit. No clear break. So, back to the progression.
Finished the day with
NG Chins 50 (1x30, 1x20)
Dips 1x65
Band pull aparts 100
Cheat meal was Panda express: rice, double orange chicken, beijing beef. Must've been totally carb depleted, because it didn't even phase me. Been having real bad GI issues today. I've stopped taking NSAIDS, so I'm not bleeding, but I'm going to trouble shoot a few more issues here. If this keeps up, I'm going to get checked out. Getting older now, can't ignore things like I used to.
AM WORKOUT
NG Chins: 1x30
Prowler (high handles)
5400'
Notes: Finally hit my goal of over a mile with the prowler. Took slightly less than an hour. Conditions were good, and everything went well. Proof once again that, if you're going to hurt me, you'd better kill me, because I'll just keep coming back stronger.
General notes: Woke up at 194.2 this morning. Got a cheat meal tonight: planning on Panda Express. Will work the rolling thunder tonight, along with some neck and possibly abs. I've never been drunk before (or drank for that matter), but after the mile with the prowler, that's about the closest I could describe it. Was walking all over the place, mind was fuzzy, and was deliriously happy.
PM WORKOUT
Rolling thunder 195
2x6
Notes: Was feeling like I had a PR in me, but tried 210 and could only wiggle it a bit. No clear break. So, back to the progression.
Finished the day with
NG Chins 50 (1x30, 1x20)
Dips 1x65
Band pull aparts 100
Cheat meal was Panda express: rice, double orange chicken, beijing beef. Must've been totally carb depleted, because it didn't even phase me. Been having real bad GI issues today. I've stopped taking NSAIDS, so I'm not bleeding, but I'm going to trouble shoot a few more issues here. If this keeps up, I'm going to get checked out. Getting older now, can't ignore things like I used to.
Wednesday, March 16, 2016
Training Log: Entry 2074
AM WORKOUT
Grippers
3x#2.5
53 seconds x #2
11x#2
50 seconds x #1
26x#1
70 seconds x Trainer
40xTrainer
Notes: Grip is a little looser, but I think it's the daily chins affecting it.
General notes: Woke up at 193.2 this morning. Plan later today is seated buffalo bar good mornings. Feeling fatigued from daily training, but not beat up.
PM WORKOUT
Seated chain suspended buffalo bar good mornings
5xBar
5x100
5x140
5x190
3x230
1x280
1x320
0x370
8x330
https://youtu.be/GXi_hVJSMtc
Notes: Wasn't a high weight kinda day, but this was still a 4 rep PR from the last time I tried this weight. Could really feel the pressure in my eyeballs. Back is still feeling bulletproof.
Axle deadlifts 66lbs
1x160
Blast strap fallouts w/neck harness 45lbs
1x17
Normal founds w/5 second hold per rep
1x33
https://www.youtube.com/watch?v=51oGGOobFyY
Notes: So yeah, I'm clearly out of my mind. Maybe it's time to start doing toes to bar. This was a pretty good neck workout though.
(4) SSB Box squats
1x50
Reverse hyper 60lbs
1x100
AM WORKOUT
Grippers
3x#2.5
53 seconds x #2
11x#2
50 seconds x #1
26x#1
70 seconds x Trainer
40xTrainer
Notes: Grip is a little looser, but I think it's the daily chins affecting it.
General notes: Woke up at 193.2 this morning. Plan later today is seated buffalo bar good mornings. Feeling fatigued from daily training, but not beat up.
PM WORKOUT
Seated chain suspended buffalo bar good mornings
5xBar
5x100
5x140
5x190
3x230
1x280
1x320
0x370
8x330
https://youtu.be/GXi_hVJSMtc
Notes: Wasn't a high weight kinda day, but this was still a 4 rep PR from the last time I tried this weight. Could really feel the pressure in my eyeballs. Back is still feeling bulletproof.
Axle deadlifts 66lbs
1x160
Blast strap fallouts w/neck harness 45lbs
1x17
Normal founds w/5 second hold per rep
1x33
https://www.youtube.com/watch?v=51oGGOobFyY
Notes: So yeah, I'm clearly out of my mind. Maybe it's time to start doing toes to bar. This was a pretty good neck workout though.
(4) SSB Box squats
1x50
Reverse hyper 60lbs
1x100
Tuesday, March 15, 2016
Training Log: Entry 2073
Axle bench
10xAxle
5x75
5x115
5x165
5x190
5x220
18x250
20x190
7x190 w/Reactive Slingshot
Notes: Using the Rogue axle, since I don't want to dork up the Ironmind one on the bench. Huge improvement. Going through my logs, the last time I hit 255 of the 5s week I managed it for 11 reps, and 195 for 17. The reactive slingshot just plain didn't work, I never get anything out of it with barbell work. I think to get more volume in the bench workout I might just hit all the build up sets for AMRAPS (so AMRAP the top set, then hit the second set again for AMRAP and the FSL). I remember reading something like that in the 5/3/1 book.
NG Chins w/45lbs
5x10
DB hammer curls 35lbs
5x10
Notes: Hitting these between benching. It's tough for me to do so little back work during the workout, but I think hitting the daily volume will even it out, and it's nice to be able to focus on different areas this cycle.
Axle strict press 103
5x10
DB lateral raise 10lbs
5x10
Band pull aparts
5x10
Notes: Hit all 3 as one giant set. My shoulders were blown up afterwards. Really getting a lot of pressing volume in this way; going to see how my shoulder holds up. Elbows were a little pissed off, but I think they'll adapt.
General notes: Woke up at 193.8. Only about 10 hours between my squat workout and this one, and then went straight to physical therapy. Feeling good. Also, I'm cutting down my caffeine consumption this week, switching from 240mg caffeine Rockstars to 140mg Monsters. It's like using Methodone to get off Heroin, but it's something.
Already got most of my daily training in.
Dips: 1x50
NG chins: 1x25 (will get in 25 more later)
Band pull aparts: 1x100
Axle bench
10xAxle
5x75
5x115
5x165
5x190
5x220
18x250
20x190
7x190 w/Reactive Slingshot
Notes: Using the Rogue axle, since I don't want to dork up the Ironmind one on the bench. Huge improvement. Going through my logs, the last time I hit 255 of the 5s week I managed it for 11 reps, and 195 for 17. The reactive slingshot just plain didn't work, I never get anything out of it with barbell work. I think to get more volume in the bench workout I might just hit all the build up sets for AMRAPS (so AMRAP the top set, then hit the second set again for AMRAP and the FSL). I remember reading something like that in the 5/3/1 book.
NG Chins w/45lbs
5x10
DB hammer curls 35lbs
5x10
Notes: Hitting these between benching. It's tough for me to do so little back work during the workout, but I think hitting the daily volume will even it out, and it's nice to be able to focus on different areas this cycle.
Axle strict press 103
5x10
DB lateral raise 10lbs
5x10
Band pull aparts
5x10
Notes: Hit all 3 as one giant set. My shoulders were blown up afterwards. Really getting a lot of pressing volume in this way; going to see how my shoulder holds up. Elbows were a little pissed off, but I think they'll adapt.
General notes: Woke up at 193.8. Only about 10 hours between my squat workout and this one, and then went straight to physical therapy. Feeling good. Also, I'm cutting down my caffeine consumption this week, switching from 240mg caffeine Rockstars to 140mg Monsters. It's like using Methodone to get off Heroin, but it's something.
Already got most of my daily training in.
Dips: 1x50
NG chins: 1x25 (will get in 25 more later)
Band pull aparts: 1x100
Monday, March 14, 2016
Training Log: Entry 2072
Singled legged SSB box squat
5xBar+chains
5x115+chains
5x155+chains
1x205+chains
20x265+chains
(5) SSB box squats
1x100
Notes: The set of 20 was a real ass kicker. No racking; weight on bar the entire time. Funny, that used to be a good weight for 2 legs.
Blast strap fallout hold
2:40
Axle deadlifts 66lbs
1x100
Reverse hypers 55lbs
1x100
General notes: Woke up at 192.8. Being truthful, I'm getting stir crazy. I am meeting with my physical therapist on the 25th to get a more indepth evaluation on what I can and can't do.
As part of my new program, here are the daily movements I accomplished as well.
NG chins: 55 (1 set of 30, 1 of 20, 1 of 5)
Band pull aparts: 100
Dips: 55 (1 set)
These are all full ROM work. No partials or emphasis or anything, just for volume. Really got the pull aparts feeling strong; actually focused on contracting the muscles rather than moving the band.
Singled legged SSB box squat
5xBar+chains
5x115+chains
5x155+chains
1x205+chains
20x265+chains
(5) SSB box squats
1x100
Notes: The set of 20 was a real ass kicker. No racking; weight on bar the entire time. Funny, that used to be a good weight for 2 legs.
Blast strap fallout hold
2:40
Axle deadlifts 66lbs
1x100
Reverse hypers 55lbs
1x100
General notes: Woke up at 192.8. Being truthful, I'm getting stir crazy. I am meeting with my physical therapist on the 25th to get a more indepth evaluation on what I can and can't do.
As part of my new program, here are the daily movements I accomplished as well.
NG chins: 55 (1 set of 30, 1 of 20, 1 of 5)
Band pull aparts: 100
Dips: 55 (1 set)
These are all full ROM work. No partials or emphasis or anything, just for volume. Really got the pull aparts feeling strong; actually focused on contracting the muscles rather than moving the band.
Saturday, March 12, 2016
Training Log: Entry 2071
DELOAD
Axle strict press
10xAxle
5x66lbs
10x10x123
Notes: So yeah, this deload went stupid real quick. I'm just wanting to push up the volume on my strict pressing these days, since it seems to be working well. Foreshadowing of the next cycle.
Axle curls
1x100
Band pushdowns
1x50
T-bar rows
8x115
8x120
8x125
8x130
8x135
8x140
8x145
8x150
8x155
8x160
8x165
8x170
8x175
8x180
8x185
DROPSET
5x190
5x185
5x180
5x175
5x165
5x155
5x145
5x135
5x125
10x115
10x90
10x45
Notes: Sets in between sets of everything, then dropset at the end.
General notes: Woke up at 194.0. Steps in the right direction. Need to keep the weight moving up while keeping the calories clean.
Friday, March 11, 2016
Training Log: Entry 2070
AM Workout
Prowler (high handles)
1800'
Notes: Conditions were decent. Lightly drizzling while I was outside. Legs just ran out of gas. With it being a deload week, I suppose taking it easy isn't terrible. Really wanna hit that mile soon. Once I can manage that, I think I might start adding weight/variety.
PM Workout
Rolling thunder 185lbs
1x9
1x8
Notes: 195 wasn't feeling too smart today, so went for some rep PRs at 185. Left hand is still the stronger hand on this movement, it's pretty weird how that works. Really getting technique dialed in.
Reverse hyper 50lbs
1x100
Neck harness 65lbs
40+20+15 rest pause
General notes: Woke up at 192.0. Cheat meal.
Taco Bell: 2 cheesey gordita crunches, 1 chicken quesadilla, 1 nachos supreme, 1 chicken loaded griller
An actual legit cheat meal for a change.
AM Workout
Prowler (high handles)
1800'
Notes: Conditions were decent. Lightly drizzling while I was outside. Legs just ran out of gas. With it being a deload week, I suppose taking it easy isn't terrible. Really wanna hit that mile soon. Once I can manage that, I think I might start adding weight/variety.
PM Workout
Rolling thunder 185lbs
1x9
1x8
Notes: 195 wasn't feeling too smart today, so went for some rep PRs at 185. Left hand is still the stronger hand on this movement, it's pretty weird how that works. Really getting technique dialed in.
Reverse hyper 50lbs
1x100
Neck harness 65lbs
40+20+15 rest pause
General notes: Woke up at 192.0. Cheat meal.
Taco Bell: 2 cheesey gordita crunches, 1 chicken quesadilla, 1 nachos supreme, 1 chicken loaded griller
An actual legit cheat meal for a change.
Wednesday, March 9, 2016
Training Log: Entry 2069
AM WORKOUT
Went to a monthly check-up with the physical therapist this morning. ROM is 100%, everything is great, but the biggest news is that they were able to completely cure the tendonitis in my knee using an acupuncture needle and some electrical stimulus. It was pretty intense; leg was spasming hard involuntarily, but when it was all said and done, I was pain free for the first time in months.
Later, hit a gripper workout
5x #2x.5
50 seconds x #2
10x #2
50 seconds x #1
30x #1
60 Seconds x Trainer
25xTrainer
Notes: Timed holds really paid off. Went from unable to close the 2.5 to a solid 4 reps with a slight assist on the 5th. Glad I can figure out how to trouble shoot the issue.
PM WORKOUT
Seated chain suspended SSB good mornings
5xBar
5x115
5x155
5x205
5x245
3x295
1x335
1x385
1x385
https://youtu.be/5L20g8mcD8M
Notes: This was the definition of max effort. The first time I hit 385, it was a battle, with my ears ringing and head spinning. When I hit it a second time, it was crazy. My MP3 started skipping again, vision blurred, and I basically was autopiloting. I "came to" in the middle of unloading plates off the bar. Though I've done more weight on this movement, it was with less ROM, so this is a huge PR. That said, I'm starting to straddle that line between training and testing.
Axle deadlifts 66lbs
1x150
Notes: Heavier axle/more weight, so restarting at 150.
Blast strap fallouts
1x110
(5) SSB Box squats
1x50
General notes: Woke up at 191.4 this morning. Doubled up on pop-tarts, weight has been dipping.
AM WORKOUT
Went to a monthly check-up with the physical therapist this morning. ROM is 100%, everything is great, but the biggest news is that they were able to completely cure the tendonitis in my knee using an acupuncture needle and some electrical stimulus. It was pretty intense; leg was spasming hard involuntarily, but when it was all said and done, I was pain free for the first time in months.
Later, hit a gripper workout
5x #2x.5
50 seconds x #2
10x #2
50 seconds x #1
30x #1
60 Seconds x Trainer
25xTrainer
Notes: Timed holds really paid off. Went from unable to close the 2.5 to a solid 4 reps with a slight assist on the 5th. Glad I can figure out how to trouble shoot the issue.
PM WORKOUT
Seated chain suspended SSB good mornings
5xBar
5x115
5x155
5x205
5x245
3x295
1x335
1x385
1x385
https://youtu.be/5L20g8mcD8M
Notes: This was the definition of max effort. The first time I hit 385, it was a battle, with my ears ringing and head spinning. When I hit it a second time, it was crazy. My MP3 started skipping again, vision blurred, and I basically was autopiloting. I "came to" in the middle of unloading plates off the bar. Though I've done more weight on this movement, it was with less ROM, so this is a huge PR. That said, I'm starting to straddle that line between training and testing.
Axle deadlifts 66lbs
1x150
Notes: Heavier axle/more weight, so restarting at 150.
Blast strap fallouts
1x110
(5) SSB Box squats
1x50
General notes: Woke up at 191.4 this morning. Doubled up on pop-tarts, weight has been dipping.
Tuesday, March 8, 2016
Training Log: Entry 2068
DELOAD
DB bench 50lbs
55+15+10 (rest pause)
Notes: Just something to get the blood flowing. Hard to really care on deload weeks.
D-ring lat pulldowns 90lbs
5x20
Axle strict press
3x35
Band pull aparts
1x100
Band pushdowns
1x100
Neck harness side to side 45lbs
General notes: Woke up at 192.0. I'm already ready to jump back into some heavy and hard training, but I know these weeks are good for me in the long run.
Monday, March 7, 2016
Training Log: Entry 2067
1 legged SSB Box Squats 265+chains
1x15+5 (rest pause)
(6) SSB box squats
1x100
Notes: First set is still building some strength, but focus is now on that set of 100. Felt a little tugging around the site of the surgery/knee cap, so I kept things very slow and smooth. Focus is more on building up quad muscle than trying to stretch the ROM; physical therapy takes care of that.
Blast strap fallout hold
2:40
Notes: Much more brutal now that I don't allow any swaying.
Axle deadlifts 66lbs
1x100
Notes: The new axle _feels_ lighter. I imagine this is because it's better balanced. The center knurling mark allows me to line up better too.
Reverse hypers 45lbs
50+25+25
General notes: Woke up at 192.8. Will try to hit the neck harness later today.
1 legged SSB Box Squats 265+chains
1x15+5 (rest pause)
(6) SSB box squats
1x100
Notes: First set is still building some strength, but focus is now on that set of 100. Felt a little tugging around the site of the surgery/knee cap, so I kept things very slow and smooth. Focus is more on building up quad muscle than trying to stretch the ROM; physical therapy takes care of that.
Blast strap fallout hold
2:40
Notes: Much more brutal now that I don't allow any swaying.
Axle deadlifts 66lbs
1x100
Notes: The new axle _feels_ lighter. I imagine this is because it's better balanced. The center knurling mark allows me to line up better too.
Reverse hypers 45lbs
50+25+25
General notes: Woke up at 192.8. Will try to hit the neck harness later today.
Saturday, March 5, 2016
Training Log: Entry 2066
Axle strict press
5xAxle
5x66lbs
5x123
12x5x156
It's so pretty
Notes: Pressing the new axle is a dream. It's well balanced and has knurling marks in the center and on the edges so I can actually get it lined up well each set. I realized that handicaps me slightly for competitions with lesser quality axles, but I'll appreciate what I got. I can feel the slight increase in diameter as well. This was a pretty brutal set, and the final bit of pressing work from "Building the Monolith". Ready to move on to the next challenge.
Axle curls
1x75+25
Notes: Slightly heavier/thicker axle and new protocol (only resting in the bottom position) makes this very challenging. Probably keep this going for next training cycle, but thinking about doing some heavier direct bicep work as well, as this is mostly taxing my forearms.
Miniband pushdowns
1x100
Miniband pull aparts
1x100
T-bar rows
15x100
15x105
15x110
15x115
15x120
15x125
15x130
15x135
15x140
15x145
15x150
15x155
15x160
15x165
15x170
15x175
13x180
DROPSET
5x180
5x175
5x165
5x155
5x145
5x135
5x125
10x115
10x90
15x45
Notes: Sets between sets of everything before the dropset. Dropset at very end of the workout. This is still an awesome way to hit the back, and I got more comfortable using some body english today.
General notes: Woke up at 193.3. I'm getting smoother, but not picking up my normal love handles. I'm thinking the cleaner diet and only eating carbs around workout is helping. Deloading (ish) next week, and then a new plan of attack from there.
EDIT
PM WORKOUT
Prowler (high handles)
3600'
Notes: Pretty much non-stop 20x180' lengths. Had some rain last night, so friction was in my favor. Right glute is a little buggy; old injury might be flaring up. Otherwise, ass kicker of a workout. Can't stop sweating.
Axle strict press
5xAxle
5x66lbs
5x123
12x5x156
Notes: Pressing the new axle is a dream. It's well balanced and has knurling marks in the center and on the edges so I can actually get it lined up well each set. I realized that handicaps me slightly for competitions with lesser quality axles, but I'll appreciate what I got. I can feel the slight increase in diameter as well. This was a pretty brutal set, and the final bit of pressing work from "Building the Monolith". Ready to move on to the next challenge.
Axle curls
1x75+25
Notes: Slightly heavier/thicker axle and new protocol (only resting in the bottom position) makes this very challenging. Probably keep this going for next training cycle, but thinking about doing some heavier direct bicep work as well, as this is mostly taxing my forearms.
Miniband pushdowns
1x100
Miniband pull aparts
1x100
T-bar rows
15x100
15x105
15x110
15x115
15x120
15x125
15x130
15x135
15x140
15x145
15x150
15x155
15x160
15x165
15x170
15x175
13x180
DROPSET
5x180
5x175
5x165
5x155
5x145
5x135
5x125
10x115
10x90
15x45
Notes: Sets between sets of everything before the dropset. Dropset at very end of the workout. This is still an awesome way to hit the back, and I got more comfortable using some body english today.
General notes: Woke up at 193.3. I'm getting smoother, but not picking up my normal love handles. I'm thinking the cleaner diet and only eating carbs around workout is helping. Deloading (ish) next week, and then a new plan of attack from there.
EDIT
PM WORKOUT
Prowler (high handles)
3600'
Notes: Pretty much non-stop 20x180' lengths. Had some rain last night, so friction was in my favor. Right glute is a little buggy; old injury might be flaring up. Otherwise, ass kicker of a workout. Can't stop sweating.
Training Log: Entry 2065
1 mile walk
Notes: Now that I've been given the clear to run lightly in a straight forward direction, I figured I could re-join my work for it's monthly run/walk. Still made it a point to pass as many people as I could that were just strolling. The muscles by my shins are pretty lit up, and this was more fatiguing that I would have anticipated. Was prescribed Mobic by the surgeon, so trying one of those out to see if it helps with swelling. Knee held up very well, no pain, clicking, sliding, anything like that, just feels a little puffy. Might end up hitting the prowler later tonight. It's been raining, so friction will be in my favor.
Also, someone hit a fire hydrant before the walk. I was talking with someone who's husband is in charge of those things. Long story short, I may be adding a slightly hit by vehicle fire hydrant to my gym in the near future.
General notes: Woke up at 192.2. Soreness is going down. Will be moving my cheatmeal to today at lunch due to scheduling constraints.
Also, was bored at work today and went back and read some entries from 2006. It's amazing just how much the style of this log has changed. I used to be much more narrative in the writing, and of course there was a lot more emphasis on fighting. Just kinda crazy to step back like that.
1 mile walk
Notes: Now that I've been given the clear to run lightly in a straight forward direction, I figured I could re-join my work for it's monthly run/walk. Still made it a point to pass as many people as I could that were just strolling. The muscles by my shins are pretty lit up, and this was more fatiguing that I would have anticipated. Was prescribed Mobic by the surgeon, so trying one of those out to see if it helps with swelling. Knee held up very well, no pain, clicking, sliding, anything like that, just feels a little puffy. Might end up hitting the prowler later tonight. It's been raining, so friction will be in my favor.
Also, someone hit a fire hydrant before the walk. I was talking with someone who's husband is in charge of those things. Long story short, I may be adding a slightly hit by vehicle fire hydrant to my gym in the near future.
General notes: Woke up at 192.2. Soreness is going down. Will be moving my cheatmeal to today at lunch due to scheduling constraints.
Also, was bored at work today and went back and read some entries from 2006. It's amazing just how much the style of this log has changed. I used to be much more narrative in the writing, and of course there was a lot more emphasis on fighting. Just kinda crazy to step back like that.
Thursday, March 3, 2016
Training Log: Entry 2064
Reverse hypers 40lbs
1x100
Notes: Workout ran long yesterday and didn't have a chance to do these. Timed out to about 3:48.
General notes: Woke up at 193.8. My whole entire back is pretty fried. I think between the good mornings, chins and fallouts I'm obliterated. Planning the next training cycle, I think I may go back to daily chins/small workouts so that I can start pushing the weights heavier in the training sessions on my back work.
Reverse hypers 40lbs
1x100
Notes: Workout ran long yesterday and didn't have a chance to do these. Timed out to about 3:48.
General notes: Woke up at 193.8. My whole entire back is pretty fried. I think between the good mornings, chins and fallouts I'm obliterated. Planning the next training cycle, I think I may go back to daily chins/small workouts so that I can start pushing the weights heavier in the training sessions on my back work.
Wednesday, March 2, 2016
Training Log: Entry 2063
AM WORKOUT
Grippers
1x#2.5
40 seconds x #2
5x#2
40 seconds x #1
20x#1
60 seconds x Trainer
50xTrainer
Notes: Had to assist the reps on the 2.5. I've been neglecting the timed holds and it's starting to show. I'm weak at the last part of the movement and strong at the start, indicating too much rep work. Hoping this will carryover to the rolling thunder as well.
Woke up at 193.0. Double poptart protocol helped break through the plateau, now it's back to single poptart ops.
PM WORKOUT
Seated chain suspended SSB good mornings
5xBar
5x115
5x155
5x205
5x245
3x295
1x335
0x385
3x335
9x245
Notes: Increased the ROM a touch. Handles are touching the bench, face is buried in it. Lower back is feeling plenty strong and healthy. Been hitting a lot of singles recently, so dialed it back some. That set of 9 was the intensity I needed; when I finished the 9th rep, I didn't know here I was or how I got there.
Axle deads 60lbs
1x180
Notes: Right lower back still hates these.
Blast strap fallouts
1x105
Notes: These are why my shoulders bug me after my lower body days. I could feel myself getting beat up. Probably time to try something different.
(6) SSB box squats
1x50
Notes: Think I'll do these for 50 at a lower ROM to prep myself for the set of 100 on my squat days.
AM WORKOUT
Grippers
1x#2.5
40 seconds x #2
5x#2
40 seconds x #1
20x#1
60 seconds x Trainer
50xTrainer
Notes: Had to assist the reps on the 2.5. I've been neglecting the timed holds and it's starting to show. I'm weak at the last part of the movement and strong at the start, indicating too much rep work. Hoping this will carryover to the rolling thunder as well.
Woke up at 193.0. Double poptart protocol helped break through the plateau, now it's back to single poptart ops.
PM WORKOUT
Seated chain suspended SSB good mornings
5xBar
5x115
5x155
5x205
5x245
3x295
1x335
0x385
3x335
9x245
Notes: Increased the ROM a touch. Handles are touching the bench, face is buried in it. Lower back is feeling plenty strong and healthy. Been hitting a lot of singles recently, so dialed it back some. That set of 9 was the intensity I needed; when I finished the 9th rep, I didn't know here I was or how I got there.
Axle deads 60lbs
1x180
Notes: Right lower back still hates these.
Blast strap fallouts
1x105
Notes: These are why my shoulders bug me after my lower body days. I could feel myself getting beat up. Probably time to try something different.
(6) SSB box squats
1x50
Notes: Think I'll do these for 50 at a lower ROM to prep myself for the set of 100 on my squat days.
Tuesday, March 1, 2016
Training Log: Entry 2062
Axle bench
5xAxle
5x75
5x115
5x165
3x205
5x230
3x260
8x290
15x230
Notes: Felt like a solid day. Not great, but not shabby. Went for a 9th rep on 290, and might've got it if I was a little more willing to use some leg drive. I am putting some in, but still don't want to press super hard.
Dips (upright)
1x35
1x33
1x32
3 way shoulder raise 20lbs
2x18
1x15
NG Chins (various grips)
1x30
1x29
1x28
1x27
1x26
1x25
1x27
1x26
3x25
2x20
1x25
Notes: Just screwing around with the rep numbers. Might've missed a set here or there.
General notes: Woke up at 192.8. This workout blew me away. Buying the Ironmind axle tonight as a reward for my progress. Will change my numbers around slightly for warm-ups.
Axle bench
5xAxle
5x75
5x115
5x165
3x205
5x230
3x260
8x290
15x230
Notes: Felt like a solid day. Not great, but not shabby. Went for a 9th rep on 290, and might've got it if I was a little more willing to use some leg drive. I am putting some in, but still don't want to press super hard.
Dips (upright)
1x35
1x33
1x32
3 way shoulder raise 20lbs
2x18
1x15
NG Chins (various grips)
1x30
1x29
1x28
1x27
1x26
1x25
1x27
1x26
3x25
2x20
1x25
Notes: Just screwing around with the rep numbers. Might've missed a set here or there.
General notes: Woke up at 192.8. This workout blew me away. Buying the Ironmind axle tonight as a reward for my progress. Will change my numbers around slightly for warm-ups.
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