Training Log: Entry 2167

Conditioning workout today.

EMOM
Minute 1: Unloaded backwards prowler drag 50'
Minute 2: Keg run 50'
Minute 3: High handle prowler push 50'
Repeat


This really wasn't as intense as I was hoping.  The bakcwards sled drag was too light, or the rest periods were too long.  I'm getting somewhere with this though.  Honestly though, I think it's time to bring events back to training.  I think I'm ready.



Woke up at 195.2

Training Log: Entry 2166

Axle bench press
5xAxle
5x75
5x115
5x165
5x205
3x220
3x250
11x285
16x220


Notes: Slight misgrip on the set of 285, but it was still a super strong set.  Came in wanting 10, got 11.


NG chins
2x25
1x20
2x15


DB lateral raises 25lbs
5x8


Notes: Performed in between sets of benching.


Axle floor press 195
2x10
3x8


superset w/


Incline DB hammer curls 40lbs
3x8


T-bar rows
5x1 plate
5x2 plates
5x3 plates
5x4 plates


DROPSET Pyramid
5x4 plates
5x3 plates
5x2 plates
5x1 plate
5x2 plates
5x3 plates
5x4 plates
5x3 plates
5x2 plates
5x1 plate


Notes: Oh wow that was awesome.  Sternum was acting up a little, so this was a nice way to still get some intensity in without blowing it out.  Back was pumped at the end.


General notes: Woke up at 195.4.  I've noticed I'm less "aware" of my knee these days. I'm just living my life like I used to, don't really have to think things through.

Training Log: Entry 2165

SSB Squats
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
17x315+chains


Notes: 20 was the goal, but lungs just weren't having it.  I basically threw the bar into the rack on the last rep, the fell out of the rack and stumbled out of my driveway.  So, good intensity PR I suppose.  Think it's time to start moving some heavy weight.

Got video of this.  Will upload later.



Reverse hyper 230
4x12


Superset w/

Standing ab wheel
4x8


Car deadlift simulator
5x1plate
5x2plates
5x3plates
1x4plates
1x5plates
15x6plates


Notes: Another awesomely intense set.  Really pushed myself here; started getting close to the red zone.  Strength is coming back on this one real quick.  Took some video of it, will upload later.


General notes: Woke up at 195.8.  Haivng some GI issues from the cold and sinus I've been taking.  Sickness is pretty much gone though, so there's that.

Training Log: Entry 2164



Axle strict press
5xAxle
5x83
5x123
5x138
5x161
8x181
11x138


Notes: Wore my belt for the first time on the set of 181.  Didn't feel as great as I remember.  My hand spacing was a little jacked up, and I wasn't able to get a decent rack.  Not a great press day, but I'm not crying myself to sleep over it.

Also, got some new cheapo 25lb bumpers from Sports Authority (in case you weren't aware; they're goign out of business.  Everything is cheap).  They're super low quality, but they get the job done.  It's why my warm-up sets are different.



DB rows 105
4x10
5x5


Notes: Performed in between sets of presses.



Log clean and press (clean once) 120
3x10
2x7


superset w/


NG Chins
1x20
1x15
2x10
1x15


Notes: Viper pressed the first rep of every set on the log.  Really starting to hit my groove again.


Axle curls
1x110


Band pressdowns
1x50


Kroc rows 105
1x18


General notes: Woke up at 194.0.  Being sick took out a bit of my energy on this workout, but strength is still high.  I feel whole again.  I'm still following the Doc's orders and staying away from competition for now, but it just means when I come back, I'm coming back evil.

Training Log: Entry 2163

Treadmill
1.25 miles at 9.2mph
Incline: 3
Time: 8:04


Notes: Didn't push to distance to 1.5 miles.  Gonna blame it on being sick. Lungs just weren't expanding the way I needed them to.  Hit a 6:26 mile though, so awesome.


Woke up at 195.4.



Videos from yesterday's workout.  Mat pulls, then squats


https://www.youtube.com/watch?v=BCE9kvp65jY


https://www.youtube.com/watch?v=8giQElcciAc

Training Log: Entry 2162

(6) Axle Mat Pulls
5x123
5x156
5x246
5x336
1x426
1x516
3x566 (deadstop)
16x426 (touch and go)


Notes: As much as I would like to think that I added 55lbs to last week's numbers, the real difference here is that I trained later in the day after my third big meal.  I think it shows the difference between an AM and a PM workout.  Still; awesome to see me moving this weight again, especially on an axle.  I had the 4th in me if I was willing to be stupid about it, but still not quite there yet.


Took video of both sets; will uplaod later.



Reverse hyper 230
4x10


sueprset w/

GHR sit ups
4x10


Buffalo Bar Squats
5xBar
5x100
5x140
2x190
1x230
1x280
1x320


DROPSET
5x370
6x320
7x280
8x230
9x180
10x140


Notes: Decided to quit being a no belt hero and actually move some weight.  I was avoiding the belt as an artificial means to limit the load on my knee, but it just felt like a good day to go heavier.  This felt like back to the bad old days for me; awesome workout, total ball buster, came away better.


Got some video of this one as well.




General notes: Woke up at 193.4.  Wife ran a half marathon today, so I spent 2ish hours walking up and down the beach with the kid.  Got to eat my cheat meal at Red Lobster; entree' was pretty tame with lobster and shrimp, but had 3 cheddar biscuits.  Also did 2 poptarts post workout.

Training Log: Entry 2161


AM WORKOUT

Treadmill
Running 30:00 at 8.2mph
Incline: 1.5
Distance: 4.1 miles

Notes: This went much better than last time. Didn't look at the clock until 24:00 in. Knee/shin is a little achy, but it's not at the surgical site. I still hate how much I'm running, but I figure it's good to stay this conditioned for as long as I can. In truth, my thought process is that I might have taken a hit to my maximal strength and footspeed during this time, but I can absolutely show up to my next contest with better conditioning than anyone else. If someone is going to try to beat me, I'm going to push the bar so goddamn high that they're going to be crippled for the rest of the contest.

Woke up at 195.4. Wife is running a race tomorrow; we're doing her normal pre-race food ritual, so cheat meal is going to be paused until either tomorrow or next week.



PM WORKOUT


10 minutes EMOM
Odd minute-Backwards prowler w/100lbg keg drag 50'
Even minute-High handle prowler w/100lb keg push 50'

Notes: This was just about the perfect conditioning workout. The backwards sled drag is a little too heavy, and at minute 6 I had to unload the keg because I wasn't able to complete the circuit, so it broke down to half of the circuit w/100lb keg, half without. I think next time I'm going to do

Minute 1: Unloaded backwards prowler drag 50'
Minute 2: 50' run w/100lb keg/load unto prowler
Minute 3: Loaded prowler high handle push 50', unload prowler
Repeat

It'll hit a lot of the things I like while still keeping speed and heart rate solid.

Still, this completely blew me away. I got some of it on video, but my camera died at some point. I'll see if it's worth salvaging.

Training Log: Entry 2160

Axle bench
5xAxle
5x75
5x115
5x165
5x205
5x235
14x265
17x205


Notes: A good day.  Actually hit the right grip spacing on the axle for both 2 sets.  All my aches and pains were a non-factor.



NG chins
2x25
1x20
2x15


DB lateral raise 20lbs
3x15
2x10


Notes: Performed in between sets of benching.



Axle floor press 195
5x8


superset w/


Incline hammer curls 35
5x12


T-bar rows
5x1plate
5x2plates
5x3plates
5x4plates


DROPSET
10x5plates
10x4plates
10x3plates
10x2plates
15x1plate


Notes: Felt the serratus thing again, but stopped the set, took a breather, and got back into it.



General notes: Woke up at 194.4  Got a real gnarly calf crap in the middle of the night.  Woke up screaming.  My wife, in her infinite compassion, sweetly asked me "Jesus, did you dislocate your shoulder again?".  Calf is a little tender, but it's my ego that really hurts.

Training Log: Entry 2159

SSB Squats
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
16x315+chains


Notes: 20 was the goal, but once again the SSB crushed my lungs.  Just makes me want it more.  Everything was feeling well this time at least.  I'm on the fence on if I'll stick with this weight next week or add more.  Can't really make a bad decision.  I think I need to bring in a backoff set like I used to.  Maybe paused squats.



Reverse hyper 230
4x8


superset w/


Standing ab wheel
4x8



Car deadlift simulator
5x1plate
5x2plates
5x3plates
1x4plates
1x5plates
10x6plates


Notes: This felt awesome.  I love this movement for how hard you can push it.  I might've been able to eek out another rep or 2, but I could tell that I was compromising my technique.  I'm getting back to some old PRs on this one.


Got video of the squats and car deads.  I'll be uploading them later.


General notes: Woke up at 196.0.  Diet has been weird the past few days due to long work schedule.



Video from yesterday's workout


https://www.youtube.com/watch?v=i4xrqJr5dMw

Training Log: Entry 2158


DELOAD


Circuit workout

Log clean and press (clean once) 110lbs
10
9
8
7
6
5
4
3
2
1


superset in circuit w/


NG Chins
10
11
12
13
14
10
10
10
5
5



Notes: Got some video of it.  This was a great workout.  No rest between anything.  Intent with the chins was to climb up to 20, but it was taking too long to get all the reps, so I just abandoned reason and did things until they sucked.  Really getting my confidence back with the log.



Axle curls
1x100


Notes: Didn't bug my shoulder like last time.  Small victories.


Band pushdowns
1x50


Kroc rows
1x25


General notes: Woke up at 195.4.  Legs feel like I got hit by a truck, which is kinda nice for a change.

Training Log: Entry 2157


Treadmill
Running 1.5 miles at 9mph
Time: 9:56
Incline: 3


Notes: Redemption from last week.  Still sucks, but I made it through.  When I woke up this morning, it felt like my legs were made of lead after the high rep squats and prowler workout yesterday, so this was the cherry on top.  Just going to keep pushing until I can't I suppose.


General notes: Woke up at 197.0.  There is the spike I was expected.  Ate light today to make room for a 1.25lb ribeye at dinner.  Happy Father's Day to me.



Video of the squats from yesterday


https://www.youtube.com/watch?v=DfrI-n_Cvxo

Training Log: Entry 2156


AM WORKOUT


(7) Axle Mat Pull
5x123
5x156
5x246
5x336
2x426
1x516
4x521
10x426 (touch and go)


Notes: Let me explain to make things make sense; the Ironmind axle weight 33lbs.  First I slap on a pair of 45lb bumpers, and then I add a 7.5kg plate per side (33lbs).  So, when it's all said and done, it's like training with a 66lb bar.


Well, I forgot this by about the time I had 4 45s per side, so when I added the 5th, I thought it was 495.  I pulled that single as a warm-up, it felt really heavy, I got pissed because I hit 500 for 3 off a 5 mat a little earlier, so I threw on a 2.5 and decided to just cowboy up.  Once it was done, I re-did the math and realized I had moved much more weight.  Hooray for math PRs.


Touch and go backoff set felt good.  None of these were to my absolute limit, but it was still challenging.



Reverse hyper 110
4x12


superset w/


GHR sit up
4x12


Buffal Bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
2x320
35x230


Notes: So I was going to work up to another stupid dropset with a heavy top set, but my legs were just fried.  Don't think I ate enough beforehand.  Decided to see what I could do with 230.  Really wanted that 40, but things were getting dangerous techniquewise, so I shut it down.  Got some video I'll upload later.



Here is footage of the keg workout


https://youtu.be/z2619WnuGeM


General notes: Woke up at 195.6.  Light for me post cheat meal.



PM WORKOUT



Surprise 2 a day!

Prowler w/100lb keg
Backwards sled drag 50'
High handle push 50'

6 or 7 rounds

Notes: The very first round I also did a keg run and unloaded backwards drag, but my legs were just fried so I decided to drill some basics. Goal was to just never stop on each round. Build that Juggernaut momentum.

Had a more legit cheat meal. Half a large stuffed crust pizza from Pizza Hut. Nutrition is getting slightly off point, but nothing major.

Training Log: Entry 2155


AM WORKOUT


Treadmill
Running 30:00 at 8.1 mph
Distance: 4.05 miles
Incline: 1.5

Notes: It's pretty crazy that I'm still doing these distance runs, but I haven't been in this kind of running shape in a long time and I figure I might as well hold onto it as long as I can. Haven't gotten a long run in for the past 2 weeks, so I scaled the incline down and increased speed slightly. Honestly wanted to quit at 13:00 in, since I've been primarily running 1.5 miles and wasn't really used to the time any more. Happy to keep enduring it. Kept garage door closed to make things more miserable.

Woke up at 197.0. Not too shocked. Ate a lot of sodium yesterday (breakfast meats for dinner) and drank a lot of fluids. With my cheat meal being today too, probably going to see a crazy spike.



PM WORKOUT


10 minutes EMOM
100lb keg clean and press x4

Notes: This wasn't as challenging as I thought it would be. It WAS the first time I had clean and pressed ANYTHING since my injury, let alone a keg, so that was a victory, but next time I need to do something more. This was kinda a dud of a conditioning session. I might try to squeeze in something higher intensity later in the week.

I took some video of it just to document. I'll be uploading it tonight.

Light cheat meal; nachos bel grande at taco bell and the inside of 3 chicken flatbread sandwiches.

Training Log: Entry 2154

"the clouds will part and the sky cracks open
and god himself will reach his fucking arm through
just to push you down
just to hold you down"
-Trent Reznor "Wretched"


I'm honestly in a great mood, but I've been in a bit of a NIN kick recently and it's like I just heard this verse for the first time.  I know it's supposed to be angsty and depressing, but it genuinely fires me up.  I'm an adversity junkie; bring it.


---


DELOAD


Axle floor press 186
5x10


superset w/


Seated Incline hammer curl 35lbs
5x10


Notes: Went back to something I learned from some bodybuilding training and did the seated incline hammer curls to use less weight while still stressing the arms pretty decent.



NG chins
1x35
5x20


superset w/


DB lateral raise 20lbs
5x10



T-bar rows
2x5x1 plate
2x5x2 plates
2x5x3 plates
1x5x4 plates


DROPSET
15x4plates
10x3plates
15x2plates
20x1plate


Notes: Did a LOT of warm-ups to work around my back, right arm, knee and serratus, but it paid off.  This felt great, and I got a crazy pump out of it.



General notes: Woke up at 194.4.  Lots of little aches and pains, but knee feels awesome.

Training Log: Entry 2153


SSB Squats
5xBar+Chains
5x115+chains
5x155+chains
5x205+chains
3x245+chains
13x315+chains


Notes: Wasn't what I wanted, but not terrible.  For those that didn't follow my last log, I've got a bum left hamstring that acts up on occasion (usually after a badass dropset squat workout), and I was dealing with that today.  It was just super tight.  Combine that with my back still being a little touchy, and it ended up making it so that I couldn't fully lockout at the top of the reps.  This meant my shoulders stayed rounded, so my lungs were being crushed the whole time.  At rep 13, I just plain ran out of air and had to rack it before I did something stupid.  Plan to stick with this weight next week and really just crush it.

Got video, will upload later.

Reverse hyper 110
4x10

superset w/

Standing ab wheel
4x8


Car deadlift simulator 5 plates
1x20


Notes: Hit my goal.  Remembered a trick that I used to use before, and wrapped up my hamstring with a knee wrap to keep it all in one piece.  Really goes a long way in allowing me to still hit some heavy weights.  Onto bigger things next time.


Got some video.  Will upload later.



General notes: Woke up at 195.4.  Think my weight is balancing out from vacation.

Training Log: Entry 2152


Axle Strict Press
5xAxle
5x66
5x116
5x156
3x176
6x196
10x155

superset w/


DB rows 105
10
9
8
7
6
3x5


Notes: Pain free pressing.  First time in a long while.  Left shoulder and right elbow played very nice.  Had a 7th in me on the top set, but didn't want to lean back enough to get it.  Still playing it safe with the back.  This was a great set for post back tweak; bodyweight for 6.


Log press (clean once) 110
3x10
2x8


superset w/


NG Chins
1x25
4x20


Notes: Getting better breath control with the log.  Still tries to kill me, but I'm relearning.


Axle curls

Notes: Decided that my right shoulder is most likely the bicep tendon, as just trying to curl the empty axle was really pissing it off. I CAN reverse curl, so I might start doing that, but for the most part I just took it easy.


Band pushdowns
50


Kroc rows 105
1x20



General notes: Woke up at 193.2.  This was really like an old training session for me (to include being beat up, haha).

Training Log: Entry 2151


Treadmill
Running 1.32 miles at 9mph
Incline 3


Notes: Bombed out before I could hit the 1.5 miles. Combination of back spasming on me and eating lunch right beforehand. Still, this meant I hit a 6:40 mile, which god only knows the last time I saw that.




Woke up at 194.2. Back is mending, but still gonna be a day or 2 until I'm normal.




Video of the squat session from the day before






https://m.youtube.com/watch?v=SXHzko7Wmlk

Training Log: Entry 2150


Here is the aforementioned video from yesterday

https://www.youtube.com/watch?v=x5JdH9OXZRQ


This morning, I worked up to a single of 425 for axle mat pulls and then suffered from my bi-annual back/glute tweak.  This was a bigger one; really felt my back shift on it and had to drop the axle.  Still, last suffered this injury in Oct, so the frequency continues to reduce, which I suppose is good.  Still, had to shut it down and might be done with training for the week to heal.  Going to keep up the heat and get the Mrs to massage it.



Moving forward, I might be done with the axle for deads.  I've been noticing that it puts more stress on my back than the deadlift bar..  I was operating under the idea that I could take stress off my knee and transfer it to my back, but clearly that's not a great approach.  I'm thinking of restarting the mat pull cycle (since it's going to be my deload week next week) with the deadlift bar and working from there.  Maybe even bring in the suit to keep things tight.


Woke up at 194.4.



PM WORKOUT

So, regarding my whole "I'm probably done training for the week" thing, I totally forgot that I'm really f**king stupid, and I ended up doing a squat dropset.


Buffalo bar squat DROPSET
10x320
8x280
6x230
4x190
10x140


Notes: Back was really pissed, but as long as I could unrack the weight, I was fine.  Wore my belt for the first time to get a little support.  Wasn't able to hit the rock bottom depth I had been managing, but still solid enough to get the legs moving.  Just had to brace for all that I was worth.  Took some video and will upload it later.

Training Log: Entry 2149

Death medley

Backwards sled drag empty prowler 25'
Run back to start
Run 100lb keg onto prowler
Backwards sled drag prowler 25'
Run back to start (50')
Run 110lb stack of bumper plates onto prowler
High handle prowler push 25'
Unload bumpers
High handle prowler push 25'
Analyze poor life decisions that led to this moment.



3 rounds.



Notes: Got some video that I'll upload later.  After the very first one of these, I knew I had found something special, and that this was totally going to suck.  On the second round, I was pushing the prowler like an asshole with my arms straight out and locked and I slipped and felt something in my right shoulder snap crackle pop, but it doesn't seem to be anything terrible.  Probably just need to sleep it off.  3rd round was agony.  Been a long time since I ran a medley like this; great to be back.  Felt like I was going to throw up everytime I finished loading the bumpers onto the prowler.  Just awesomely intense.



Watching the footage, my running is getting jacked up partially because of my leg, but mainly because I'm listening to my MP3 player and don't want it to fall off my arm.  That's pretty bush league.  From now on, no more earbuds.  I can't be reinforcing poor mechanics just to get some tunes.


Woke up at 194.2 this morning. Weight is most likely going to sort itself over the next few days as I re-adjust to my diet.

Training Log: Entry 2148

Axle bench press
5xAxle
5x75
5x115
5x205
5x235
3x265
10x295
13x235

Notes: Been pushing training hard these past few days to compensate for my upcoming vacation.  Was feeling pretty beat coming into this.  Pleased with the top set.  Misgripped the axle for FSL, so it was a bit of a fight for every rep.

NG chins
3x25
1x20
1x15

DB lateral raises 20lbs
5x12

Notes: Performed in between sets of bench.

Axle floor press 175
5x10

superset w/

DB hammer curls 50lbs
5x12

Notes: Think I'm going to try seated curls next as a variation.  Not using the bench during floor press, it'll give me something to use it for, and might make things a little tougher.

T-bar rows DROPSET
5x5plates
7x4plates
9x3plates
11x2plates
13x1plate

Notes: Felt like my left serratus flew off my body on the set of 4 plates.  I had been noticing this bugging me on these for a while now.  Might have to give these a slight rest and let that heal up.  I'm not hurt, but I know that's probably not good for me.


General notes: Woke up at 197.0.  I'm feeling back to my old self.  Training has really resumed normalcy, and I'm pushing myself just like I used to. Recovery isn't getting hammered too hard either.

Training Log: Entry 2147


EARLY PM WORKOUT


SSB Squats
5xBar+chains
5x115+chains
5x155+chains
5x205+chains
3x255+chains
15x300+chains


https://www.youtube.com/watch?v=R9P1Q9-rL78


Notes: Was feeling confident and wanted to see what I could do with some heavier weight.  15 was solid, but I could tell I was starting to fatigue so I hung it up.  Realistically, I think I coulda managed another 8-10 if I was willing to be stupid.  All I need is more confidence in the graft; strength is waiting for me.


Reverse hyper 110
4x10


superset w/


Standing ab wheel
4x8



Car deadlift simulator 5 plates
1x18


Notes: Was going for 20, but again, I could tell when I was starting to fatigue.  Still, this felt awesome.




LATER PM WORKOUT


Treadmill
1.5 miles in 10:33 at 8.5mph
Incline 3


Notes: Was going to set the incline to 1.5, but then I remembered that I'm just really f**king stupid so I kept it at 3 and pushed for speed still.  Figure I'll do one longer run and one 1.5 run with a focus on speed each week.



Woke up at 196.0.

Training Log: Entry 2146


Axle strict press
5xAxle
5x66
5x116
3x146
3x166
8x186
10x146

superset w/


DB rows 105
9x6

Notes: Really need to troubleshoot the left shoulder; think I can move some more weight if I was painfree.  Realistically, I know the solution; switch to SSB squats and start push pressing again.  See if I do it.


Log strict press (clean once) 110
3x10
1x5
1x6


Superset w/


NG chins
5x20


Notes: Log just sucks so hard.  Gonna take things slow.


Axle curls
1x140

Band pushdowns
1x50


Kroc rows 105
1x25



General notes: Woke i[ at 196.0.  Going on a vacation this week, so once again diet will be somewhat loose.


Here is video from yesterday's medley


https://youtu.be/jH_ZE6Z0Gys

Training Log: Entry 2145


AM WORKOUT


Pavement run
2.6 miles
19:21

Notes: Monthly run. Started my time at the starting line this time, but still know I knocked this out faster than last time. Stride is much more natural. Feeling pain in my left knee, but it's above the surgical site, at the teardrop, which, if I recall, is called the vytautas lalas major, but my latin is a little rusty, so I refer to it as Optimus Prime.

Also, forgot to mention yesterday that I can actually still use my belt while it's set to skinny. I just can't wear my Rehband warm-ups pants, but it was like that even when I WAS skinny, so I think that means my bodycomp is really doing well at this weight.

Woke up at 195.0.



PM WORKOUT


Medley 50'
High handle prowler w/100lb keg
Keg run
Run back to start
Backwards unloaded prowler drag

4 rounds

Notes: Got some video of this. Will upload it tonight. Since knee was achy after run, I cut down rounds and compensated by eliminating rest time. Only rested as long as it took to set the medley back up, which was about 1.5 minutes. You'll see in the video that, by round 4, I was done. Knee actually feels better after this. Think the prowler is therapeutic to it.

Cheat meal was a bacon and ribeye burrito w/refried beans and rice chased by a chocolate donut.

Training Log: Entry 2144

(4) Axle Mat Pulls
5x426
5x446
5x466
3x485
3x500

https://youtu.be/sO4k3yayN40

Notes: Dead stop on all sets. I had some more in me, but I could feel that I was pushing the knee pretty hard, so I played it safe. Strength is coming back just fine, and the axle is different enough that I'm not really freaking out over numbers.

Reverse hyper 200
4x8

superset in a circuit w/

GHR sit ups
4x10

Buffalo bar squats
5xBar
5x100
5x140
1x175
1x225
2x260

Notes: Amazingly, it's my right knee bugging me here. My structure just felt like crap, so I shut it down. Probably burning out with the 30 rep sets; might be time to train a little smarter.

General notes: Woke up at 194.4 this morning. Had some GI issues after taking meloxicam which probably affected it. Really trying to avoid NSAIDs when I can.