Training Log: Entry 2091

Treadmill
Speed: 9.2
Distance: 1 mile
Incline: 3.0
Duration: 6:28


Notes: Back and forth on this one, but not losing progress at least.  Right hamstring was real sore before this, which was unusual.  It's typically my left.



General notes: Woke up at 197.0.  Living it up slightly my last few days here.

Training Log: Entry 2190

AM WORKOUT


GHR sit up
4x10


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


REST PAUSE (15 deep breaths between all "sets")
8x370
4x370
2x370
1x370
12x280
6x280
3x280
2x280
1x280


Notes: Split the workout today because I wanted to see what I could do with the axle deads when I had a few meals in me.  Still pleased with the performance on this though.


Woke up at 196.2.  Cheat meal was 3 BBQ beef ribs.



PM WORKOUT

Axle deadlifts
5x123
5x156
5x246
5x336
1x426
1x516
1x586 (lifetime PR +1lb)
12x426


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

https://www.youtube.com/watch?v=zQdwFOkMJo8


Notes: As much as I woulda loved to see a 6 as the first number, this is still technically a lifetime PR.  The only time I ever pulled a max single on an axle, it was 585, so metric PR.  It was on a smaller axle too, so there's that.  The 585 felt awful, but looking on the video it really wasn't that bad.  Clearly I struggle with the axle more than the deadlift bar, so I'm thinking of sticking with it for the future to build up my strength.  I will of course be moving soon, so that will fall apart, but when my life returns to normalcy it's the gameplan moving forward.


Was playing Nine Inch Nails' "Ruiner" during the attempt, and the lyrics are true.

You didn't hurt me,
Nothing can hurt me,
You didn't hurt me,
Nothing can stop me now

Training Log: Entry 2189

AM WORKOUT


Treadmill
Incline: 1.5
Speed: 8.1
Time: 30:00
Distance: 4.06

Notes: Quickly lost, quickly gained. I thought it'd take another week, but I'm back to where I was. Really felt easy today; just a light breezy run. It was more dealing with the discomfort of having the garage door closed and the heat than my lungs or legs. Gonna do another 2 a day, with a repeat of last week's conditioning.

Woke up at 196.4.


PM WORKOUT


Medley

Starting line
200lb sandbag
100lb keg

1: Run sandbag 50'
2: Run 50' back to keg
3: Run keg 50'

6 rounds

Finish with
360' high handle prowler push loaded w/100lb keg

Notes: Real ass kicker of a workout. 1 more round than last week on the medley, and the prowler was not forgiving. No rain in a while, lots of friction. Totally annihilated, just like I like it.

Training Log: Entry 2188

Axle bench press
5xAxle
5x83
5x123
5x156
5x206
5x241
3x271
8x306
14x241


Notes: Wasn't actually expecting to train today, so mindset wasn't totally right.  Still ended up with a real solid bench performance.  Things tend to fall apart whenever I get into the 3s, but I'm thinking with the 5 forward/3 back I've been doing, I've got a chance to keep making progress.


NG chins (various grips)
2x30
3x20


DB lateral raises 30lbs
5x9


Notes: Performed in between sets of benching.


Axle floor press 206
5x9


superset w/


Incline DB hammer curls 45lbs
5x8


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


DROPSET
10x4plates
20x3plates
10x2plates
20x1plate


General notes: Woke up at 195.8.  Really warm today.

Training Log: Entry 2187




SSB Squats
5xSSB+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
9x375+chains
11x295+chains




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


Notes: Good to see a 10lb PR there.  Think it shows that I'm still recovering some lost strength.




Reverse hyper 270
4x9




superset w/



Standing ab wheel
4x8




Notes: Weighed down the reverse hyper and things were way more intense.  Going to slowly progress since I'm already using a stupid amount of weight.






Car deadlift simulator
5x2plates
5x3plates
1x4plates
1x5plates
1x6plates
6x8plates




https://www.youtube.com/watch?v=fYs0PHVRAHo


Notes: I'm back.  This is the weight I was using before my injury, and very similar, if not exactly the same, amount of reps.  I felt the knee wiggle just a little bit, so I didn't push it to the absolute max, but this was one tough set.  Just like the last time I was working this hard, I felt it primarily in my middle back.  Pretty soon I'm going to run out of space on the bars; I just broke out the 100lb plates to make things a little more manageable.  Great to be using them again.






General notes: Woke up at 197.0 for this workout.  I'm actually updating from the next morning, where I woke up at 195.8.  Just dealing with some fluid retention I imagine.

Training Log: Entry 2186


Axle strict press
5xAxle
5x83
5x123
3x153
3x173
7x196
11x156

superset w/

DB rows 105
1x12
1x11
1x10
1x9
1x8
1x7
1x6
1x12

Notes: 7 was the goal for 196, so happy to meet it, especially since around rep 6 the axle flew out of alignment and I had to fight to get it back in a straightline, get a breath at the top of the rep, and then really push for the final one. Loving that I'm getting my ability to grind overheads back. I remember, way back when I was a strongman, that I was pretty good at that.

Log press (clean once) 125
5x8

superset w/

NG chins (various grips)
5x20

Notes: Viper pressed the first rep on log each time. Log is really coming together.

Axle curls
1x140

Band pushdowns
1x50

Kroc rows 105
1x20

Notes: Woke up at 196.6 this morning. Bicep tendon is a little tender. Pulled it funny while at the beach on Saturday. Taking things easy.

Speaking of the beach, Mrs. took some photos with me in them. Thought I'd upload them. Kinda nice to get some more "candid" shots showings what my walking around bodyfat is like these days. I'm definitely leaner at this weight than I've been in the past.

Training Log: Entry 2185

Treadmill
Speed: 9.2
Incline: 3
Distance: .88


Notes: Was falling off the treadmill, so called it.  Legs are exhausted.  Might need to cut the incline on this for a bit to actually finish the run.

Training Log: Entry 2184


(2) Axle Mat Pulls
5x123
5x156
5x246
5x336
1x426
1x516
3x536 (deadstop)
10x426 (touch and go)


Notes: First thing in the morning, but feeling strong.  I think 3 mats is just the kryptonite height.  Next week I'm gonna try to hit the workout in the afternoon and go for a single.  Just wanna see what I can manage for a post op PR.



GHR sit-ups
4x10


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


RESTPAUSE (15 deep breaths between each set)
6x370
3x370
1x370
8x280
4x280
2x280
1x280
10x190
8x190
6x190
4x190
2x190


Notes: Went digging through my training logs and rediscovered this approach.  Hit top set, 15 deep breaths, go for half, repeat until 1, drop 90, repeat.  At the end I just went crazy and kept dropping 2 reps to get right around 50 reps.  Like this because I get to spent a little more time with the heavier weight.



General notes: Woke up at 194.8.  Went to the beach for 3 or so hours today.  Had an amazing cheat meal of a triple bacon cheeseburger.  Each patty was 1/3lb, so it was a pound of meat with bacon, mayo, spread, the whole nine.  Just fantastic.

Training Log: Entry 2183


AM WORKOUT


Treadmill
Speed: 8.2
Elevation: 1.5
Time: 20:00

Notes: Quickly gained, quickly lost. Been about 3 weeks since I could go on a long run, and I was hurting. I'll build back up to 30:00 again quick, but with me moving soon, this is the first thing on the chopping block as time gets stressed. I like being in good running shape, but it's real far down on my fitness priorities.

Woke up at 195.4. Going to do conditioning in the evening. Mouth is just about 100%. Should be good for mat pulls tomorrow.




PM WORKOUT


Front carry medley

1: Run 200lb sandbag 50'
2: Run back to start
3: Run 100lb keg 50'

Did the above 5 times

Then

200lb sandbag 50'

Finished with

High handle prowler w/100lb keg for 360'

Notes: THIS was the workout I've been looking for! EMOM just wasn't doing this, but went back to something evil and basic. First time touching the sandbag since the injury; I was worried the pick-up would bug the meniscus. Getting into position seemed to stretch the ligament a touch, but just meant I needed to warm-up a touch. After that it was back to old times. By the 5th round, I was just walking with the implements. I noticed that my sprint between implements had grown MUCH faster than it used to be; I imagine I can credit that to all the running I've been doing.

The prowler work at the end was an amazing finisher. Came down with a little bit of prowler flu.

Training Log: Entry 2182


Axle bench press
5xAxle
5x83
5x123
5x156
3x226
3x256
11x286
18x226


Notes: I might've missed a warm-up in there somewhere. The 286 set felt pretty good.  Whenever I'm benching 225, I like to pretend I"m in the NFL combine, and the scouts are looking at me before they realize that I'm short, small, uncoordinated, untalanted and slow.  But I was happy with 18 for FSL.



NG chins (various grips)
2x25
3x20


DB laterals 30lbs
5x8


Notes: Sets between sets of benching.


Floor press 206
5x8


Superset w/


Seated incline hammer curls 40lbs
2x12
3x10


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


DROPSET pyramid
10x4plates
10x3plates
10x2plates
10x1plates
10x2plates
10x3plates
10x4plates



General notes: Woke up at 196.4.  Mouth is feeling better; able to eat well.  Appetite is still low.  Creating pressure for bracing still a little painful, but in general it's moving in a great direction.

Training Log: Entry 2181

SSB Squats
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
5x405+chains
10x335+chains


Notes: Finally back to some real weight.  5 was the goal.  I took video, and you can see that I was seriously considering 6, but it seemed greedy.  Difficulty in bracing with the wisdom tooth out; trying to hold the air in my mouth would put some pressure on the socket.  Still, I'm starting to theorize that I'm some sort of reverse Samson, because it seems like the more you cut off me, the stronger I become.


Reverse hyper 270
4x8


superset w/


Standing ab wheel
4x8


Notes: Need to start weighing down the reverse hyper again.  It's bucking pretty good with 3 plates per side.



Car deadlift simulator
5x1plate
5x2plates
5x3plates
1x4plates
1x5plates
1x6plates
12x7plates


Notes: Got video of this, will upload later.  Jacked up the set-up on the final set; feet were too far behind my hands and weight was all messed up.  Makes the PR all the sweeter.  I think I'm gonna try for 8 plates next time.



General notes: Just a dull ache in the socket thankfully.  Food intake was low, but I don't think it's going to be a problem.

Training Log: Entry 2180

Axle strict press
5xAxle
5x83
5x123
5x143
5x163
8x183
13x143


superset w/

DB rows 105
6x10
2x5
1x10


Notes: I'm figuring out that if I can move the eccentric faster, I can move the concentric faster too.  Speed work; what a concept.  Everything was a little achy today, but things moved well.  The percentages are breaking down a little goofy this week, so I stuck with kilos instead of pounds to allow some sort of psuedo microloading.


Log strict press (clean once) 120
5x10


superset w/


NG chins (various grip widths)
5x20


Notes: Viper pressed the first rep of all sets on log.  Once again, moved it quick and it moved quick.  What an obvious breakthrough.


Axle curls
1x130


DB pressdowns
1x50


Kroc rows 105
1x15


Notes: Was just fried at this point.


General notes: Woke up at 196.2 this morning.  Workout totally wasted me.  Good thing I'm sure.  I'm getting a wisdom tooth removed tomorrow (yes, I still had all 4 up until this point).  I overate today to compensate for a potentially rough time eating for the next few days.  Going to try to avoid the percocet as much as I can; just got off all that stuff.  Actually, I guess that was back in November.  My how the time flies.

Training Log: Entry 2179

Treadmill
Speed: 9.2
Distance: 1.25miles
Incline: 3
Time: 8:07


Notes: Back to my previous best.  Been missing my long runs; I think once I add them back in I might be able to see the progress I want on these.



General notes: Woke up at 195.4 this morning.  Appetite has been voracious. Might be a product of being able to hammer the squats so hard again.  With the move coming up, I don't really want to get my diet going in any one direction, but I am contemplating dropping a few pounds once I get established and then upping the volume something crazy and trying to put on a little more weight.  Time will tell.

Training Log: Entry 2178

(3) Axle mat pulls
5x123
5x156
5x246
5x336
1x426
3x516 (dead stop)
10x426 (touch and go)


Notes: Completely forgot that I trained like 9 hours before this. First thing in the morning, minimal food, very happy with the outcome.  This was probably the most valuable lesson I learned from this injury; how to perform the best at my CURRENT state, rather than fixating on always trying to hit the same numbers no matter what.  I know that, as long as I apply the same amount of effort, I'll see progress.

On a grip strength PR, I was able to do all 5 reps of 246 double overhand.  Broke out the straps after that.  Normally I'm only good for a triple.


GHR sit ups
4x10


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


DROPSET
4x370
8x320
6x280
12x230
8x190
16x140


Notes: Thinking about calling this one "No one rides for free".  Wanted to see how many reps I could get for 370, was disappointed in 4, so deciding I was going to double it for the next set.  From there, I kept adding 2 to the initial rep count and doubling it on the next, so basically the low rep set is punching the ticket to for the high rep ride.  This was a total asskicker; highly recommend for those looking for a challenge.  Noticed that it was really my legs taking the beating today.  Normally, I just squat with whatever gets me there, but it seemed like my legs were taking all the weight.  Probably good for them.



General notes: Woke up at 196.4.  Still sweating off the effects of my trip to the buffet.

Training Log: Entry 2177

Axle bench
5xAxle
5x83
5x153
5x211
5x241
13x271
17x211


Notes: Switched from the Rouge Axle to the Ironmind, which is why the weights are all different.   Wife and I went to a concert last night and woke up at 0600 this morning to start a full day of packing getting ready for our move in a month.  I spent the majority of my time packing the home gym, so lots of heavy lifting and little eating.  Full on zombie mode for this workout.  I seemed to be able to knock out a whole lotta reps real quick and then just fade hard, but I was happy with my bar speed.


NG Chins
5x20


DB lateral raises 25lbs
5x12


Notes: Performed in between sets of benching.


Axle floor press 198
5x10


superset w/


Incline DB hammer curls 40lbs
5x10



T-bar rows
5x1plate
5x2plates
5x3plates
5x4 plates


DROPSET
10x4plates
10x3plates
10x2plates
10x1plate
5x2plates
5x3plates
5x4plates



General notes: Woke up at 197.4 this morning.  Hit a buffet for dinner the night before, and had some of the thickest sliced brisket and prime rib in my life at the carving station.  Despite being my cheat meal, it was all meat and veggies and I had no regrets, but I think I'm holing like 4lbs of meat in my colon.

Training Log: Entry 2176

SSB Sqauts
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
7x385+chains
9x335+chains


Notes: Got video, will post it later.  This was a very decent showing.  Heaviest I've squatted post op.  It's my guts that are giving out before my legs.  I don't mean that to say that I'm getting scared, I mean I literally feel myself about to vomit from the pressure of the squat when I unrack it.  I think I just need to readjust the pressure and I can really start making progress.  I had a little more in me on the back off set, but I felt the left knee start to buckle, so I wrapped it up.



Reverse hyper 230
4x12

superset w/

Standing ab wheel
4x8


Car deadlift simulator
5x1plate
5x2plates
5x3plates
1x4plates
1x5plates
1x6plates
1x7plates
20x5plates


Notes: 1 rep was all I had in me for 7 plates.  I remember this happening before the injury, and I remembered the solution; high rep set with less weight.  The 20 rep set was a solid effort.


General notes: Woke up at 196.4.  May move my cheat meal to tomorrow.  Going to a concert with the Mrs.  Staying out late and partying for the first time in forever.

Training Log: Entry 2175

Axle Strict Press
5xAxle
5x83
5x123
5x161
3x181
6x201
11x161


superset w/

Kelso Shrugs 50lb DBs
9x10

https://youtu.be/EAgAVOvRgNc


Notes: It's funny; the warm-ups felt awful, and then I hit the first set of 5 and it still felt terrible, but once I hit the set of 181 it felt great, and then 201 felt like nothing.  I literally thought I had misloaded it for a second.  I know the angle of the video is amazing, but you can at least peep the mechanics.


Kelso shrugs in honor of the passing of Paul Kelso.  We're gonna miss you Paul.  It's honestly been a big blow to me today.  I've read his books hundreds of times, and even got to talk with him on facebook briefly.  He asked me to write a review for one of his books on amazon. We lost a good one today, but my back will be sore in his memory.


Log press (clean once) 120
3x10
2x8

superset w/

NG chins
5x20


superset w/

DB lateral raise 25lbs
3x12
2x10


Notes: Viper pressed the first rep of each set of log.  I think the log has really been helping my strict pressing.


Axle curls
1x110


Band pushdown
1x50


Kroc rows 105
1x20


General notes: Woke up at 195.0 this morning.  Legs are just about recovered.  Been a while since I've had such DOMS.

Training Log: Entry 2174

20 Minutes EMOM
Odd minute: 50lb High handle prowler push 50'
Even minute: 50lb backwards prowler drag 50'


Notes: Just about perfect.  Weight wasn't heavy enough for a good 10 minute workout, and 20 was just right.  Prefer to go heavier and shorter, but this was still an ass kicker.  I have a plan to do a EMOM workout with keg carries sometime, but the prowler was feeling great on my megasore legs.


Woke up at 195.4.

Training Log: Entry 2173

Treadmill
1 mile
Speed: 9.2
Incline: 3


Notes: Outta practice/shape. Legs felt like lead.  I'll be back in time.


Woke up at 195.8.

Training Log: Entry 2172

(4) Axle Mat Pulls
5x123
5x156
5x246
5x336
1x426
1x516
2x586 (deadstop)
17x426 (touch and go)


https://youtu.be/1HZobD78rPI

Notes: Got to train later today and was feeling strong, but hit this right after my cheat meal (half a large stuffed crust pizza, plus the crust of 1 more slice), and the bloat was getting my belt super tight.  Made getting into position a little rough, but just means I can nab even more in better circumstances.  Actually allowed myself a slight hitch there at the end and felt none the worse for it.  I am loving how honest the axle is keeping me.



GHR sit-ups
4x10


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


DROPSET
7x370
7x320
7x280
7x230
7x190
14x140


Notes: Gonnna call this one my "Fresh Outta Luck" workout.  Get it?!  All 7s!  Oh I slay me.  It's actually double or nothing at the end there, but either way it's 49 reps.  This was getting back to the old ways for me.  I finished the workout and was slowly died on the bench next to the rack.  I wanted to hit 10 on that 370 set, and I think I mighta had it, but it didn't seem worth the push.


I'm basically sticking with the plates and quarters approach for progression at this point.  It keeps me honest.


General notes: Woke up at 193.4.  I have been really spiking carbs up recently though, so I think from here I'm going to get back to normal and see what my weight does.

Training Log: Entry 2171



AM WORKOUT


Pavement run
2.6 miles

No idea on time.  Stopwatch blew out on me.  I passed a buddy of mine that finished in 21:20, and he had a head start on me, so at least faster than that I suppose.  Knee is a little achy; still doesn't like flat surfaces and pavement.



Going to try for a bench workout tonight.  Here is video of my lifts from yesterday

https://youtu.be/92jkFeJ4tmg

https://www.youtube.com/watch?v=S09DRHEnkQE

PM WORKOUT


Axle Bench
5xAxle
5x65
5x115
5x165
5x205
5x238
3x270
9x300
11x238

Notes: I wanted that 10, but I am super pleased with that 9.  Once again; warm-ups felt heavy, work set was awesome.  Always how it goes.


NG chins
3x25
2x15


DB lateral raises 25lbs
5x10


Notes: Performed in between sets of benches


Axle floor press 198
5x8

superset w/

Incline DB hammer curls 40lbs
5x10


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


DROPSET up and down
5x4plates
6x3plates
7x2plates
8x1plate
7x2plates
6x3plates
5x4plates
5x3plates
5x2plates
5x1plate


Notes: I really found something special here.  This is just awesome.  I can't wait to keep screwing around with it.


General notes: Woke up at 192.8.  Trying not to overcorrect; just upping the post workout carbs until I see movement in the right direction.  Delayed cheat meal to tomorrow.

Training Log: Entry 2170

SSB Squats
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
9x365+chains
11x295+chains


Notes: Got some video I will upload later.  Goal was 10 on the 365 set, but the bar fell way up on my neck and just about killed me.  Belted up for the first time; it feels different, but not wrong.  Just moving slower than I was before.  Knee is feeling awesome.


Reverse hyper 230
4x10


superset w/


Standing ab wheel
4x8


Car deadlift simulator
5x1plate
5x2plates
5x3plates
1x4plates
1x5plates
1x6plates
10x7plates


Notes: Got video, will upload later.  Gravity was light today.  Warm-ups were moving good, I was feeling tight, so I went for broke.  First time in a long while I really pushed to my limits.  I'm almost back to my old numbers on this, and that excites me.  The deadlift machine is back online.


General notes: Woke up at 193.4.  Body will most likely spend the next few days figuring out it's weight.

Training Log: Entry 2169


Got to sneak in a workout while on vacation.

Barbell strict press
5xBar
5x95
5x135
3x150
3x170
6x190
11x150



Notes: Trained first thing in the morning, completely fasted.  Wasn't by design, but it was one of those gift horse situations.  With that, I was pleased with the outcome.  First time pressing with a barbell in a LONG time. Left wrist wasn't liking it much, and the ROM bugged my shoulder a touch, but otherwise it was crazy how easy it felt.  I think with a meal and my gear (right shoes, elbow sleeves, belt, etc) I coulda really did some damage.


Seated DB overhead press 60lbs
1x10
1x9
1x8
1x7
1x6


NG chins
50 reps in as few sets as possible


Barbell curls dropset
1x50x40lbs
1x50x30lbs


V handle cable rows dropset


General notes: It was a rough workout being fasted, but I got through it and had a crazy pump at the end.  Veins were out all over the place and everything.  Happy to get this done, just because it will make my schedule easier when I get home.  Been doing a LOT of walking and not a whole lot of eating this trip, but it's been fun.

Training Log: Entry 2168


(5) Axle Mat Pulls
5x123
5x156
5x246
5x336
1x426
1x516
5x536 (deadstop)
13x426 (touch and go)

Notes: Morning workout. Ate a larger breakfast (2 slices of peanut butter toast) beforehand, but this was still murder.  I've learned lower body lifts are really nutritionally dependent for me.  I've gotten smart through this injury process and learned the value of simply pushing to my limit for that time and situation, rather than getting fixated on numbers.  Auto-regulation; what a concept. 

Buffalo bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
6x370

Notes: Wanted to see what I could do with 370, but I was just toasted.  I had more, but I could feel my knees wanting to shake something good on these, and it woulda been a dumb idea.  Got a vacation coming up for the long weekend; going to be doing a lot of walking, probably be good to not be limping all over the place.


General notes: Woke up at 194.8.  No scheduled cheat meal this week; just going to let my diet be looser on vacation.


Need to really come up with a solid plan for squats.  Been just kinda screwing around, but I think I've gotten back to the point where I can really start focusing on strength.

Most obvious choice is to grab something from 5/3/1, and that might happen.  Otherwise, might implement the idea I had before I got injured; for squat day, 1 week heavy partials, 1 week high rep full ROM.  Then, on deadlift day, heavy on the high rep week, high rep on the heavy week.  Still want to keep rotating between SSB and buffalo bar.  My shoulders are getting real inflexible these days; even the buffalo bar can get tight, and I don't want to lose the mobility I got by only using the SSB.  I got in a bad way during the injury because of that.

Front squats keep whispering in my ear too.  They might make an occasional showing.