Training Log: Entry 2210
DB clean and press (clean once)
5x10
5x25
5x50
9x105(right)/6x105(left)
8x105(right)/6x105(left)
Notes: Significantly improved performance from last time. Just had to get better at it. Was really firing on all cylinders on the second set.
DB press (no rest between sets)
5x10
5x15
5x20
5x25
5x30
5x35
5x40
5x45
9x50
9x45
9x40
9x35
9x30
9x25
9x20
9x15
9x10
https://youtu.be/HkcxOiCUGJg
Notes:Just wanted a quick workout today, so I brought this back. I honestly REALLY dig this approach. It might make regular appearances.
DB rows 105
1x25
Notes: Just something quick again. Strict form, blew up the lats pretty decent. Might try to get in a quick arms workout tomorrow while I pack to get back on the row.
Friday, August 26, 2016
Thursday, August 25, 2016
Training Log: Entry 2209
Deadlifts
5x135
5x225
3x315
1x405
2x495
1xpulling my head out of my ass
9x495
14x405, then rest pause for 1 more rep
Notes: Head wasn't in the right place the entire warm-up. My lungs were still achy from running in the night air and I was hacking phlem between sets. I pulled the set of 2x495 and told myself I had been working too hard and I just needed to rest. Then I got pissed off, said I wasn't gonna go out like that, and hit the 9x495. Set a goal for 15 reps of 405 as my backoff after that and decided I was going to get any way I could. I think I'm going to do a legit deload week next week, as I haven't chilled on the deads in a while, and I'm most likely running in the red.
Squats
5xBar
5x95
5x135
3x185
1x225
1x275
1x315
1x375
DROPSET
3x405
6x315
12x225
24x135
Notes: Just feeling beat, every rep of 405 was a bargain with myself. I kept promising myself just 1 more rep. Played it by ear from there.
Left knee is sore to the touch, but I think I just slammed it with the barbell on deads. I'll monitor it for now.
Deadlifts
5x135
5x225
3x315
1x405
2x495
1xpulling my head out of my ass
9x495
14x405, then rest pause for 1 more rep
Notes: Head wasn't in the right place the entire warm-up. My lungs were still achy from running in the night air and I was hacking phlem between sets. I pulled the set of 2x495 and told myself I had been working too hard and I just needed to rest. Then I got pissed off, said I wasn't gonna go out like that, and hit the 9x495. Set a goal for 15 reps of 405 as my backoff after that and decided I was going to get any way I could. I think I'm going to do a legit deload week next week, as I haven't chilled on the deads in a while, and I'm most likely running in the red.
Squats
5xBar
5x95
5x135
3x185
1x225
1x275
1x315
1x375
DROPSET
3x405
6x315
12x225
24x135
Notes: Just feeling beat, every rep of 405 was a bargain with myself. I kept promising myself just 1 more rep. Played it by ear from there.
Left knee is sore to the touch, but I think I just slammed it with the barbell on deads. I'll monitor it for now.
Wednesday, August 24, 2016
Training Log: Entry 2208
Track Run
Distance: 1.5 miles
Time: 11:00
Notes: Ran at night, so pacing myself was tricky. I could read my watch for the first two laps (1:30 and 3:04), but after that I was just going by feel. I coulda matched my best track time with a little more awareness, but this was still pretty decent.
Track Run
Distance: 1.5 miles
Time: 11:00
Notes: Ran at night, so pacing myself was tricky. I could read my watch for the first two laps (1:30 and 3:04), but after that I was just going by feel. I coulda matched my best track time with a little more awareness, but this was still pretty decent.
Tuesday, August 23, 2016
Training Log: Entry 2207
DB floor press
10x10lbs
5x25
5x50
11x105
9x105
7x105
superset w/
NG chins
5x10
superset w/
DB kelso shrugs 50
5x10
Notes: Once again using what I have to work with. It was a little tricky getting the DBs into position by myself, but not terrible. These were all pause reps, because it was tricky to control the DBs. I honestly liked these; I might consider them for assistance work in the future.
Blast strap push ups
1x15
4x10
superset w/
Blast strap inverted rows
5x10
Notes: These were fun. Nice to be doing something different. Got a decent pump in the pecs.
Lateral raise dropset
20x25
10x20
10x15
10x10
General notes: Still really fatigued. Not eating/drinking enough. Training everyday too. Guess I really know how to go on vacation.
DB floor press
10x10lbs
5x25
5x50
11x105
9x105
7x105
superset w/
NG chins
5x10
superset w/
DB kelso shrugs 50
5x10
Notes: Once again using what I have to work with. It was a little tricky getting the DBs into position by myself, but not terrible. These were all pause reps, because it was tricky to control the DBs. I honestly liked these; I might consider them for assistance work in the future.
Blast strap push ups
1x15
4x10
superset w/
Blast strap inverted rows
5x10
Notes: These were fun. Nice to be doing something different. Got a decent pump in the pecs.
Lateral raise dropset
20x25
10x20
10x15
10x10
General notes: Still really fatigued. Not eating/drinking enough. Training everyday too. Guess I really know how to go on vacation.
Monday, August 22, 2016
Training Log: Entry 2206
Squats
5xBar
5x95
5x135
3x185
1x225
1x275
1x315
1x365
5x405
15x315
Notes: Wasn't feeling it today. Wanted 7 on the 405 but it took a bit out of me. Redeemed myself on the set of 315. 15 was the goal, and it was ugly, but I managed it. However, I also think that took a lot out of me for the rest of the workout.
Deadlifts
5x135
5x225
3x315
1x405
9x495
10x405
Notes: Nearly blacked out on these. After the 495 and 405 sets, I would end up falling 3 steps away from the bar before I "caught" myself. On the plus side, it seems that my "bad day" strength has really come up. The more I can bridge the gap on that, the better.
My next workout deadlift/squat workout will be my last before I get to my final location, so I'm planning on going balls out on it and being stupid. That always works.
Squats
5xBar
5x95
5x135
3x185
1x225
1x275
1x315
1x365
5x405
15x315
Notes: Wasn't feeling it today. Wanted 7 on the 405 but it took a bit out of me. Redeemed myself on the set of 315. 15 was the goal, and it was ugly, but I managed it. However, I also think that took a lot out of me for the rest of the workout.
Deadlifts
5x135
5x225
3x315
1x405
9x495
10x405
Notes: Nearly blacked out on these. After the 495 and 405 sets, I would end up falling 3 steps away from the bar before I "caught" myself. On the plus side, it seems that my "bad day" strength has really come up. The more I can bridge the gap on that, the better.
My next workout deadlift/squat workout will be my last before I get to my final location, so I'm planning on going balls out on it and being stupid. That always works.
Sunday, August 21, 2016
Training Log: Entry 2205
10 minutes EMOM
-5 burpees
-5 air squats
-Push ups
-20 mountain climbers
-20 jumping jacks
Notes: Took this straight from Brian Alsruhe video on conditioning. Wasn't able to hit the burpee pull-ups with my current set-up, but kept everything else the same. True to what he said; this will smoke you. I did this after my cheat meal of the nachos at "On the Border", so that made it even more awesome. Getting better with the elevation at least.
10 minutes EMOM
-5 burpees
-5 air squats
-Push ups
-20 mountain climbers
-20 jumping jacks
Notes: Took this straight from Brian Alsruhe video on conditioning. Wasn't able to hit the burpee pull-ups with my current set-up, but kept everything else the same. True to what he said; this will smoke you. I did this after my cheat meal of the nachos at "On the Border", so that made it even more awesome. Getting better with the elevation at least.
Saturday, August 20, 2016
Training Log: Entry 2204
Track run
30:00
3.5 miles
Notes: Elevation is just crushing me. My father-in-law pointed out that I'm most likely dehydrated too. Considering I usually drink a gallon of water a day, and now I'm just down to whatever I scrounge up at home, and the altitude and heat, that's a good conclusion. Legs feel like lead; it's like I can't get blood flowing through them. It's been a long time since I hit my 30 minute run. I don't want to lose the shape I'm in, so this is gonna keep going as long as I can.
Track run
30:00
3.5 miles
Notes: Elevation is just crushing me. My father-in-law pointed out that I'm most likely dehydrated too. Considering I usually drink a gallon of water a day, and now I'm just down to whatever I scrounge up at home, and the altitude and heat, that's a good conclusion. Legs feel like lead; it's like I can't get blood flowing through them. It's been a long time since I hit my 30 minute run. I don't want to lose the shape I'm in, so this is gonna keep going as long as I can.
Friday, August 19, 2016
Training Log: Entry 2203
Dumbbell clean and press (clean once)
10x10lbs
5x25
5x50
6(right)/2(left)x105
3(left)/6(right)x105
3(left)x105
Superset w/
DB rows 105
8x10
Notes: First time pressing a DB in a LONG time, and also the first time pressing ANYTHING with leg drive since my surgery. Technique was all over the place on the first set, but it started to pick up pretty quick. Threw in an extra set with the left just to slightly even out the volume. This is just a regular DB rather than a circus bell, and I've got enough experience now to tell the difference. I actually think a regular DB is harder just because the ROM is so much longer.
DB shoulder press (no rest between sets)
5x10
5x15
5x20
5x25
5x30
5x35
5x40
5x45
8x50
8x45
8x40
8x35
8x30
8x25
8x20
8x15
8x10
Notes: So I only packed my 105s and my 50lb powerblocks, so this was the solution I came up with for a terrible assistance workout to get some volume. Start with 5s all the way up to the max weight, then go for max reps at that weight, then match those reps all the way down, rest pausing as needed. Basically pre-fatigue, pyramidding, dropsets and rest pause all thrown in, because I am really f**king stupid. This was pretty awesome, I might try to get some video next time. If I really wanted this to carry over, I'd do the pressing with the DBs in a neutral position to simulate the log. Maybe next time.
NG chins
5x10
superset in a circuit w/
DB curls 25lbs
5x10
Notes: No rest, just back and forth 1 then the other.
Band pull parts
1x50
General notes: Altitude still sucks but I seem to be getting better.
Dumbbell clean and press (clean once)
10x10lbs
5x25
5x50
6(right)/2(left)x105
3(left)/6(right)x105
3(left)x105
Superset w/
DB rows 105
8x10
Notes: First time pressing a DB in a LONG time, and also the first time pressing ANYTHING with leg drive since my surgery. Technique was all over the place on the first set, but it started to pick up pretty quick. Threw in an extra set with the left just to slightly even out the volume. This is just a regular DB rather than a circus bell, and I've got enough experience now to tell the difference. I actually think a regular DB is harder just because the ROM is so much longer.
DB shoulder press (no rest between sets)
5x10
5x15
5x20
5x25
5x30
5x35
5x40
5x45
8x50
8x45
8x40
8x35
8x30
8x25
8x20
8x15
8x10
Notes: So I only packed my 105s and my 50lb powerblocks, so this was the solution I came up with for a terrible assistance workout to get some volume. Start with 5s all the way up to the max weight, then go for max reps at that weight, then match those reps all the way down, rest pausing as needed. Basically pre-fatigue, pyramidding, dropsets and rest pause all thrown in, because I am really f**king stupid. This was pretty awesome, I might try to get some video next time. If I really wanted this to carry over, I'd do the pressing with the DBs in a neutral position to simulate the log. Maybe next time.
NG chins
5x10
superset in a circuit w/
DB curls 25lbs
5x10
Notes: No rest, just back and forth 1 then the other.
Band pull parts
1x50
General notes: Altitude still sucks but I seem to be getting better.
Thursday, August 18, 2016
Training Log: Entry 2202
Deadlift
5x135
5x225
3x315
1x405
12x495
12x405
Notes: Workout in a commercial gym in Aurora CO. Elevation kills me, but this was a great effort. Things were moving awesome today. I think I need to sack up and drop the knee sleeves on deads, because they keep snagging the bar. My knees feel pretty sturdy right now.
This ties my best effort with 495 pre-op. That was a LONG time ago, but it gives me hope, considering I had to run a full ROM progression cycle to get there before and this time it was just something I hit in the gym. I'm gonna gun for 14 next time and see what happens.
Squats
5xBar
5x95
5x135
3x185
1x225
1x275
1x315
1x375
RESTPAUSE
5x405
2x405
1x405
1x405
5x315
Notes: Not quite the asskicker I wanted, but with the elevation I was just done. Left knee was being a little squirely on the reps of 405, so I didn't push. This is the first time squatting with a barbell in like a year, so it was nice to see what I could manage. No shoulder pain; I can hold the bar lower on my back than I can with a buffalo bar, so it sorta works out.
Deadlift
5x135
5x225
3x315
1x405
12x495
12x405
Notes: Workout in a commercial gym in Aurora CO. Elevation kills me, but this was a great effort. Things were moving awesome today. I think I need to sack up and drop the knee sleeves on deads, because they keep snagging the bar. My knees feel pretty sturdy right now.
This ties my best effort with 495 pre-op. That was a LONG time ago, but it gives me hope, considering I had to run a full ROM progression cycle to get there before and this time it was just something I hit in the gym. I'm gonna gun for 14 next time and see what happens.
Squats
5xBar
5x95
5x135
3x185
1x225
1x275
1x315
1x375
RESTPAUSE
5x405
2x405
1x405
1x405
5x315
Notes: Not quite the asskicker I wanted, but with the elevation I was just done. Left knee was being a little squirely on the reps of 405, so I didn't push. This is the first time squatting with a barbell in like a year, so it was nice to see what I could manage. No shoulder pain; I can hold the bar lower on my back than I can with a buffalo bar, so it sorta works out.
Monday, August 15, 2016
Training Log: Entry 2201
The entire gym is packed. I am starting my phase of just sorta winging it for the next few weeks.
SSB Squats
5xbar
5x95
5x135
3x185
1x225
1x275
1x315
1x365
7x405
14x315
5xbar
5x95
5x135
3x185
1x225
1x275
1x315
1x365
7x405
14x315
Notes: Local gym had an SSB, which was cool. Felt lighter than mine, so just calling it 45lbs. Hit this workout first thing in the morning off a quest bar, so pleased with it. Figure I am going to stick with 405 and see about setting rep PRs.
Deadlifts
5x175
5x245
5x315
1x405
10x495
10x405
5x175
5x245
5x315
1x405
10x495
10x405
Notes: Weird plate math due to screwy bumper plates. Used a texas power bar for this which, after using an axle for so long, felt whippy. Goal was double digits. Wanna get this to 20 sometime.
Scale is packed. No idea on weight.
Thursday, August 11, 2016
Training Log: Entry 2200
AM Workout
(6) Axle Mat Pulls
5x123
5x156
5x246
5x336
1x426
1x516
3x566 (Restpause/deadstop)
12x426 (touch and go)
Notes: Just beat down this morning. 4 days of training in a row in the AM in the middle of moving, but this was a chance to get in one last workout before I packed the home gym. The last time I moved I ended on a deadlift workout, so that's kinda cool.
I think when I get back into the swing of things, I'm going to reverse things and get back to what works; touch and go for the top set, deadstop for the backoff set. This deviation has been good though.
GHR sit ups
4x10
Buffalo bar squats
5xBuffalo bar
5x100
5x140
3x190
1x230
1x280
1x320
1x370
3x410
Notes: So this was quite a feat. I was just feeling destroyed, and I unracked 410, shook my head and decided it wasn't going to happen. I took off my belt, thought about it for a second and realized that it was going to be my last squat workout for a few weeks with the buffalo bar, so I should make the most of it. Put the belt on, then decided it wasn't going to happen again. Stripped off a plate per side, then made a deal with myself that I was just going to do 1 good rep. Got under the bar, got my feet too wide, hit the 1 good rep and told myself that I had a few more in me at least. By rep 3, the foot placement was too jacked up and I racked it and called it a day. Still needed to save something for moving.
On that note, along with moving most of my household goods today, I got to do the world's highest loading medley with a 200lb sandbag, 180lb keg and 100lb keg by loading them all into the moving truck from the floor. Had my "Cheat meal" today of 5 slices of stuffed crust pizza, but at this point I'm just trying to make up for calories.
Woke up at 196.4 this morning. Day 2 of moving tomorrow. Might try to get in some running somewhere.
Hey cool, 2200 entries. Jesus I've been around for while.
AM Workout
(6) Axle Mat Pulls
5x123
5x156
5x246
5x336
1x426
1x516
3x566 (Restpause/deadstop)
12x426 (touch and go)
Notes: Just beat down this morning. 4 days of training in a row in the AM in the middle of moving, but this was a chance to get in one last workout before I packed the home gym. The last time I moved I ended on a deadlift workout, so that's kinda cool.
I think when I get back into the swing of things, I'm going to reverse things and get back to what works; touch and go for the top set, deadstop for the backoff set. This deviation has been good though.
GHR sit ups
4x10
Buffalo bar squats
5xBuffalo bar
5x100
5x140
3x190
1x230
1x280
1x320
1x370
3x410
Notes: So this was quite a feat. I was just feeling destroyed, and I unracked 410, shook my head and decided it wasn't going to happen. I took off my belt, thought about it for a second and realized that it was going to be my last squat workout for a few weeks with the buffalo bar, so I should make the most of it. Put the belt on, then decided it wasn't going to happen again. Stripped off a plate per side, then made a deal with myself that I was just going to do 1 good rep. Got under the bar, got my feet too wide, hit the 1 good rep and told myself that I had a few more in me at least. By rep 3, the foot placement was too jacked up and I racked it and called it a day. Still needed to save something for moving.
On that note, along with moving most of my household goods today, I got to do the world's highest loading medley with a 200lb sandbag, 180lb keg and 100lb keg by loading them all into the moving truck from the floor. Had my "Cheat meal" today of 5 slices of stuffed crust pizza, but at this point I'm just trying to make up for calories.
Woke up at 196.4 this morning. Day 2 of moving tomorrow. Might try to get in some running somewhere.
Hey cool, 2200 entries. Jesus I've been around for while.
Wednesday, August 10, 2016
Training Log: Entry 2199
Axle bench press
5xAxle
5x83
5x123
5x156
5x211
5x246
11x276
20x211
Notes: Was feeling beat up this morning. Had 10 as the goal for 276, so 11 was great. 20 was the goal on 211, and I was toasted after that.
NG chins (various grips)
3x20
2x10
DB lateral raises 30lbs
5x8
Notes: Packing and moving today, so I saved my back some ache.
Axle floor press 211
5x8
superset w/
DB hammer curls 30
5x15
superset w/
Band pull aparts
5x20
Notes: Was just hurting at this point. Been hitting the training hard recently, so I took it light to save myself while I move.
General notes: Woke up at 196.2 this morning. Still a lot more moving to do. Today was mostly packing and strategizing. On the plus side, since my gym isn't packed yet, I can squeeze in one more deadlift workout tomorrow.
Finally got the conditioning video up from a few days ago.
https://www.youtube.com/watch?v=jiCiIOFU61c
Axle bench press
5xAxle
5x83
5x123
5x156
5x211
5x246
11x276
20x211
Notes: Was feeling beat up this morning. Had 10 as the goal for 276, so 11 was great. 20 was the goal on 211, and I was toasted after that.
NG chins (various grips)
3x20
2x10
DB lateral raises 30lbs
5x8
Notes: Packing and moving today, so I saved my back some ache.
Axle floor press 211
5x8
superset w/
DB hammer curls 30
5x15
superset w/
Band pull aparts
5x20
Notes: Was just hurting at this point. Been hitting the training hard recently, so I took it light to save myself while I move.
General notes: Woke up at 196.2 this morning. Still a lot more moving to do. Today was mostly packing and strategizing. On the plus side, since my gym isn't packed yet, I can squeeze in one more deadlift workout tomorrow.
Finally got the conditioning video up from a few days ago.
https://www.youtube.com/watch?v=jiCiIOFU61c
Tuesday, August 9, 2016
Training Log: Entry 2198
AM Training
SSB Squats
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
4x415+chains
6x335+chains
Notes: Had 4 in my head for the top set and managed to hit the mark. Very pleased with the performance. AM training after training the evening before. Knees and hams were feeling pretty beat first thing, but right around the first set of 335 things started clicking. Not happy with the backoff set. I mentally couldn't get back into the game after the set of 415. Something to work on.
Took video, will upload later. Having some issues with youtube at the moment.
Reverse hyper 270
4x10
superset w/
Standing ab wheel
4x8
Car deadlift simulator
5x2plates
5x3plates
1x4plates
1x5plates
1x6plates
3x8plates
Notes: This was an awesome grind. First rep felt like all I had left in me, then somehow eeked out 2 more. Ideally I woulda beat my previous best of 6, but different circumstances produce different results. I'm at the point where I'm bridging the gap between my weakest and my strongest performances.
General notes: Woke up at 197.4. Training is going to get even more crazy schedulewise from here. Just get it when I can.
AM Training
SSB Squats
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
4x415+chains
6x335+chains
Notes: Had 4 in my head for the top set and managed to hit the mark. Very pleased with the performance. AM training after training the evening before. Knees and hams were feeling pretty beat first thing, but right around the first set of 335 things started clicking. Not happy with the backoff set. I mentally couldn't get back into the game after the set of 415. Something to work on.
Took video, will upload later. Having some issues with youtube at the moment.
Reverse hyper 270
4x10
superset w/
Standing ab wheel
4x8
Car deadlift simulator
5x2plates
5x3plates
1x4plates
1x5plates
1x6plates
3x8plates
Notes: This was an awesome grind. First rep felt like all I had left in me, then somehow eeked out 2 more. Ideally I woulda beat my previous best of 6, but different circumstances produce different results. I'm at the point where I'm bridging the gap between my weakest and my strongest performances.
General notes: Woke up at 197.4. Training is going to get even more crazy schedulewise from here. Just get it when I can.
Monday, August 8, 2016
Training Log: Entry 2197
DELOAD
15 minute circuit
5 log clean and press (clean once, viper press first rep) 105lbs
5 NG chins
5 axle rows 83lbs
18 rounds completed
Notes: Maybe 17 or 19. Mighta got off of one there. I took video, I'll upload it later. This was just about perfect for weight. Rows coulda been a touch heavier, and maybe even a little on the log. Did 10 reps on the log off the bat before I realized that was going to be too slow for my goals here. I was moving well, and it got me sucking wind pretty decent.
Axle curls
1x160
Band pushdowns
1x50
General notes: Woke up at 197.2. Diet is going to be pretty crazy the next few weeks, and I'll pack my scale soon, so we'll go from there. Workouts are going to enter triage mode soon.
DELOAD
15 minute circuit
5 log clean and press (clean once, viper press first rep) 105lbs
5 NG chins
5 axle rows 83lbs
18 rounds completed
Notes: Maybe 17 or 19. Mighta got off of one there. I took video, I'll upload it later. This was just about perfect for weight. Rows coulda been a touch heavier, and maybe even a little on the log. Did 10 reps on the log off the bat before I realized that was going to be too slow for my goals here. I was moving well, and it got me sucking wind pretty decent.
Axle curls
1x160
Band pushdowns
1x50
General notes: Woke up at 197.2. Diet is going to be pretty crazy the next few weeks, and I'll pack my scale soon, so we'll go from there. Workouts are going to enter triage mode soon.
Saturday, August 6, 2016
Training Log: Entry 2196
(7) Axle Mat Pull
5x123
5x156
5x246
5x336
1x426
1x516
3x576 (rest pause, dead stop)
10x426 (touch and go)
Notes: Bringing back the rest pause, because I know it works. Getting more volume on those dead stop sets should pay off well. Trained first thing in the morning, so these were pretty heavy weights.
GHR sit ups
4x10
Buffalo bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
1x370
DROPSET
4x410
2x410
1x410
8x320
4x320
2x320
1x320
15x230
https://youtu.be/yGuB4t4WO4w
Notes: Camera cut out right before the set of 1x320. It's a long video, I don't really expect people to watch the whole thing, but I wanted to provide an idea of the short-ish rest periods I take on this workout. Also, first time squatting over 400lbs on a "straight" barbell since surgery, let alone first thing in the morning after mat pulls and ab work. I'm trying not to be stupid as I recover, but the knee is playing very nice and I'm getting more and more confident pushing it.
Also, this workout is absolutely terrible and everyone should do it. Go for about 1-2 reps below your max on the first heavy set, then 15 deep breaths between each "set" after that. Do half as many reps until you hit 1, then strip per side and hit double as many as your first set. Do half as many until you hit 1, strip a plate per side and hit the total amount of reps you did for the second series. Then fall on your ass and dry heave obscenities while you feebly attempt to take off your squat shoes and knee sleeves.
General notes: Woke up at 195.8. No real "cheat meal" this week; just playing things a little looser as the move approaches. Kitchen will soon be packed and I'll be eating out more.
(7) Axle Mat Pull
5x123
5x156
5x246
5x336
1x426
1x516
3x576 (rest pause, dead stop)
10x426 (touch and go)
Notes: Bringing back the rest pause, because I know it works. Getting more volume on those dead stop sets should pay off well. Trained first thing in the morning, so these were pretty heavy weights.
GHR sit ups
4x10
Buffalo bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
1x370
DROPSET
4x410
2x410
1x410
8x320
4x320
2x320
1x320
15x230
https://youtu.be/yGuB4t4WO4w
Notes: Camera cut out right before the set of 1x320. It's a long video, I don't really expect people to watch the whole thing, but I wanted to provide an idea of the short-ish rest periods I take on this workout. Also, first time squatting over 400lbs on a "straight" barbell since surgery, let alone first thing in the morning after mat pulls and ab work. I'm trying not to be stupid as I recover, but the knee is playing very nice and I'm getting more and more confident pushing it.
Also, this workout is absolutely terrible and everyone should do it. Go for about 1-2 reps below your max on the first heavy set, then 15 deep breaths between each "set" after that. Do half as many reps until you hit 1, then strip per side and hit double as many as your first set. Do half as many until you hit 1, strip a plate per side and hit the total amount of reps you did for the second series. Then fall on your ass and dry heave obscenities while you feebly attempt to take off your squat shoes and knee sleeves.
General notes: Woke up at 195.8. No real "cheat meal" this week; just playing things a little looser as the move approaches. Kitchen will soon be packed and I'll be eating out more.
Friday, August 5, 2016
Training Log: Entry 2195
AM WORKOUT
Pavement run
2.6 miles
Time: 19:36
Notes: My last run at work. Moving this month. Hit my goal of a sub 20 time. It helped that my group was the first out the gate, so I didn't spend the whole run passing people. Wife is selling the treadmill soon, so I may be doing a few more outdoor runs. Knee feels good until I stop, but even then it's more the shin that bugs me.
Training video from a few days ago
https://youtu.be/dYKrdeoDKw4
Woke up at 196.4. Conditioning later.
PM WORKOUT
Strongman Medley (200lb sandbag, 100lb keg, 50')
6 rounds
https://youtu.be/BXENwoLAs14
Followed by
360' prowler push high handles w/100lb keg
Notes: Another day of blowing my brains out on conditioning. Feeling in top form. I know I'm coming back behind the curve on technique and a little dipped on strength, but no one is going to beat me on conditioning. I also walked the keg back to the prowler before the start, but wasn't ready to count it as part of the medley.
AM WORKOUT
Pavement run
2.6 miles
Time: 19:36
Notes: My last run at work. Moving this month. Hit my goal of a sub 20 time. It helped that my group was the first out the gate, so I didn't spend the whole run passing people. Wife is selling the treadmill soon, so I may be doing a few more outdoor runs. Knee feels good until I stop, but even then it's more the shin that bugs me.
Training video from a few days ago
https://youtu.be/dYKrdeoDKw4
Woke up at 196.4. Conditioning later.
PM WORKOUT
Strongman Medley (200lb sandbag, 100lb keg, 50')
6 rounds
https://youtu.be/BXENwoLAs14
Followed by
360' prowler push high handles w/100lb keg
Notes: Another day of blowing my brains out on conditioning. Feeling in top form. I know I'm coming back behind the curve on technique and a little dipped on strength, but no one is going to beat me on conditioning. I also walked the keg back to the prowler before the start, but wasn't ready to count it as part of the medley.
Thursday, August 4, 2016
Training Log: Entry 2194
DELOAD
5 minutes NG chins (various grips)
85 reps
Notes: A PR. I'd love to see 100, but I keep making growth on this whenever I do it, and considering my bodyweight is up, even better.
Axle floor press 206lbs
5x10
superset w/
Seated incline DB curls 45lbs
5x10
Notes: Right shoulder is achy again. I think my partial ROM assistance approach is working, but life keeps jacking it up.
T-bar rows
5x1 plate
5x2 plates
5x3 plates
5x4 plates
DROPSET
25x4 plates
10x3 plates
10x2 plates
25x1 plate
DB lateral raise DROPSET
15x25
15x20
10x15
15x10
Notes: Good pump all around.
General notes: Woke up at 195.8. Second day in a row, think I mighta got rid of some water I was holding. Stomach has been a little messed up.
DELOAD
5 minutes NG chins (various grips)
85 reps
Notes: A PR. I'd love to see 100, but I keep making growth on this whenever I do it, and considering my bodyweight is up, even better.
Axle floor press 206lbs
5x10
superset w/
Seated incline DB curls 45lbs
5x10
Notes: Right shoulder is achy again. I think my partial ROM assistance approach is working, but life keeps jacking it up.
T-bar rows
5x1 plate
5x2 plates
5x3 plates
5x4 plates
DROPSET
25x4 plates
10x3 plates
10x2 plates
25x1 plate
DB lateral raise DROPSET
15x25
15x20
10x15
15x10
Notes: Good pump all around.
General notes: Woke up at 195.8. Second day in a row, think I mighta got rid of some water I was holding. Stomach has been a little messed up.
Tuesday, August 2, 2016
Training Log: Entry 2193
SSB Squats
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
7x395+chains
11x335+chains
Notes: Got video I will upload later. Still making great progress with this approach. Weight goes up while reps stay the same. Still tapping into my potential most likely. Still running into my lungs/guts being the limiting factory.
Reverse hyper 270
4x10
superset w/
Standing ab wheel
4x8
Car deadlift simulator
5x2plates
5x3plates
1x4plates
1x5plates
1x6plates
1x8plates
10x6plates
Notes: Ran into that 4th week snag. Warm-ups felt heavy, managed a grinder on the 8 plates and then hung it up. Just wanted to get in some reps to keep the pattern grooved and strain enforced.
General notes: Woke up at 197.0. Sweating a ton. Heat index is gnarly...ish. I've been in worse, but I've been spoiled living here for 3 years.
SSB Squats
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
7x395+chains
11x335+chains
Notes: Got video I will upload later. Still making great progress with this approach. Weight goes up while reps stay the same. Still tapping into my potential most likely. Still running into my lungs/guts being the limiting factory.
Reverse hyper 270
4x10
superset w/
Standing ab wheel
4x8
Car deadlift simulator
5x2plates
5x3plates
1x4plates
1x5plates
1x6plates
1x8plates
10x6plates
Notes: Ran into that 4th week snag. Warm-ups felt heavy, managed a grinder on the 8 plates and then hung it up. Just wanted to get in some reps to keep the pattern grooved and strain enforced.
General notes: Woke up at 197.0. Sweating a ton. Heat index is gnarly...ish. I've been in worse, but I've been spoiled living here for 3 years.
Monday, August 1, 2016
Training Log: Entry 2192
Axle strict press
5xAxle
5x83
5x123
5x161
3x181
5x206
10x161
superset w/
DB rows 105
1x15
1x10
1x12
1x10
1x8
3x5
https://youtu.be/CczdB9hcCEk
Notes: Last cycle was 6x201 on a good day and this was 5x206 on a bad day. You can see on the very first rep the bar gets stuck transitioning from shoulders to tricep, and then after that I move ok. Think I may need to start using the belt, as I was wobbling everywhere. Left hamstring tensed up right at the start.
Just played around with the DB rows reps. Getting a little fried on these.
Log press (clean once) 125
5x10
superset w/
NG chins (various grips)
5x20
Notes: Viper pressed first rep on all log presses. Bad day for axle, good day for log.
Axle curls
1x150
Band pressdowns
1x50
Kroc rows 105
1x20
General notes: Woke up at 197.2. Going to keep pretending it's muscle.
Axle strict press
5xAxle
5x83
5x123
5x161
3x181
5x206
10x161
superset w/
DB rows 105
1x15
1x10
1x12
1x10
1x8
3x5
https://youtu.be/CczdB9hcCEk
Notes: Last cycle was 6x201 on a good day and this was 5x206 on a bad day. You can see on the very first rep the bar gets stuck transitioning from shoulders to tricep, and then after that I move ok. Think I may need to start using the belt, as I was wobbling everywhere. Left hamstring tensed up right at the start.
Just played around with the DB rows reps. Getting a little fried on these.
Log press (clean once) 125
5x10
superset w/
NG chins (various grips)
5x20
Notes: Viper pressed first rep on all log presses. Bad day for axle, good day for log.
Axle curls
1x150
Band pressdowns
1x50
Kroc rows 105
1x20
General notes: Woke up at 197.2. Going to keep pretending it's muscle.
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