Training Log: Entry 2235

186lb Axle Triples EMOM for 10 minutes

https://youtu.be/iYEnu3VK67A

This was a much better effort than last week.  The first set was rough, mainly because I didn't warm-up at all, so that WAS the warm-up, but after that I really focused on driving with the hips on the second pull.  By about the 3 round, I was really firing on all cylinders, and the weight was a non-factor.  Starting to really get a feel for this.  Next week will be 193, and just keep progressing from there.


Woke up at 192.0.  Cheat meal this week was a PB&J bacon cheeseburger (yes, all at once, and it was delicious) with fries and then a maple donut with sprinkles.  Not terribly heavy, but very enjoyable.

Training Log: Entry 2234


AM WORKOUT




Axle bench
5xAxle
5x66
5x136
5x185
5x206
5x241
12x271
20x206




Notes: Wasn't happy with the 12, but the 20 made up for it. Just wasn't firing on the cylinders I was hoping for. Warm-ups felt heavy, and unrack felt like my hand spacing was too wide.




NG Chins (various grip spacing)
5x20




DB lateral/rear lateral 25lbs
5x11




Notes: Performed in between sets of benching.  For chins, instead of hitting 10 middle, 5 wide, 5 narrow as I was doing before, I'm doing a full set of 20 at a specific grip width and switching each set.  Idea is that more time spent hanging on the bar will help my grip strength.




GIANT SET


(2) Axle Incline Bench 206
1x7
3x6
1x5




DB rows 105
4x10
1x18




DB reverse curls 30
5x11




Notes: Moved the bench up a notch.  Will stick with that until I can hit 5x8. My FG DB row idea has fizzled at this point, since I'm now doing so many other things to train grip that I don't really have the strength to make the most of this.  I have another idea regarding a DB row handle I have that I might try implementing, but for now this is working.






General notes: Woke up at 192.2 this morning.  I'm staying away from almonds for a while now.  Additionally, my pre-training meal has moved to 2 slices of toast with some local raw, unprocessed honey on it. Trying to jack up the pre-workout carbs a touch to see if it does anything for me, and I've heard positive things about the honey.




Reason I'm staying away from almonds is I'm fairly certain I am allergic to them.  Was having GI issues that coincided with switching from peanut butter to almond butter, and yesterday I went into full on anaphylaxis immediately after eating it. Think I'll see some quality of life improvements along the way.



PM WORKOUT


Medley

182lb keg 50'
50' back to start
50' back to 182lb keg
182lb keg 50'
100lb keg 50'
50' back to start
50' backwards prowler drag loaded w/182lb keg

2 rounds of the above

100lb keg 50'
50' back to start
50' back to 100lb keg
100lb keg 50'
182lb keg 50'
50' back to start
50' backwards prowler drag loaded w/100lb keg

2 rounds of the above



Notes: Weather forecast was calling for lighting on Friday, and as much as I would like to be struck be lighting in the middle of a medley with a bunch of steel equipment in order to prove that I can come back from anything and God himself can't stop me, it would really hinder my contest prep, so I opted for a 2 a day today.



This was an awesome wakeup call.  I was sucking wind something fierce.  The sled drags were a bear w/182, which means it's what I need to make normal.  I've got 10 weeks to really dial things in.


Focused on just giving it my all on the drags, and sprinting between implements when I could.

Training Log: Entry 2233


AM WORKOUT


SSB Squats
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
7x375+chains
10x295+chains


Notes: 3 chains per side.  Limiting factor still seems to be my ability to keep my guts inside of me. I surmise that having my upperback round is crushing my lungs and esophagus on the concentric, which is making me want to vomit, but I got a B in High School biology during summer school so I could just be making all that up. Left hamstring was a little twangy, but not anything I couldn't work through.




Reverse hyper 270
4x11




superset w/


Standing ab wheel
4x8




Car deadlift simulator
5x2plates
5x3plates
1x4plates
1x5plates
1x6plates
7x7plates




Notes: Setting new AM baselines to work with.  7 plates will be my heavy work, and 6 my light.  This was an excellent PR for straining; really pushed myself.  Also, since I'm training in the AM, I'm exercising a lot of control on the eccentric to keep from making too much noise, which is really frying out my back.






General notes: Woke up at 193.2 this morning.  Ate a LOT of meat through out the day yesterday, and stomach was really messed up over something.  It's nice to be eating up as I prep for this show vs trying to cut weight.

Training Log: Entry 2232




AM WORKOUT


Axle Strict Press
5xAxle
5x66
5x136
3x151
3x171
7x191
10x151 (Continental from floor)


Axle Clean and press (Clean once) 186
1x6
1x3




Notes: Strict pressing moved pretty smooth today.  Goal was 6 at 191, managed 7.  Continentals were awful, but they gave me a chance to practice recovery.  On both sets of 186, I jacked up the second pull and caught the axle midway on my chest, but in both cases I was able to recover without dropping.  On the second one, I practically folded in half backwards, but still got back into place.  At that point, my grip spacing was all jacked up though and I was exhausted, but still, getting benefit from it.




Dips (upright)
120 reps




Notes: 2 sets of 60 with rest pausing.  41 reps in the first go. Was just pretty sacked at this point.




Axle curls
1x115




BACKWORK (performed between sets of everything else)

Lat pulldowns 140
5x13




Band pull aparts
5x20




Axle rows 186
4x10




Notes: Managed some more rows, but still kinda petering out.  The pulldowns are working well.  Really focusing on lat contraction.






General notes: Woke up at 192.0.  Left knee is loose/clicky, but on the non-surgical side.

Training Log: Entry 2231

Treadmill Run
Speed: 8.0
Time: 12:00
Incline: 1.5


Notes: Slowly coming back. Still just sucks awful, but I know it makes me better to run.  Knee has been clicky.  Woke up at 191.8 I think.

Training Log: Entry 2230

AM WORKOUT

(4) Axle Mat Pulls
5x123
5x156
5x226
1x316 (mixed grip)
1x406 (mixed grip)
1x456 (mixed grip)
11x516 (straps, touch and go, rest pause)
12x426 (straps, dead stop)

DOH Hold 226, 39 seconds


Notes: This was another ass kicker of a Saturday morning workout, but things went well.  I am incredibly pleased with that set of 456.  Comp weight for the medley is 465, and that's most likely with a Rogue type axle (1.9" w/powder coat).  If I can hit that with my Ironmind axle first thing in the morning, I'll have zero issues in the show.

Did a better job not shredding my knee caps this time.  Axle has been rough on them.


GHR Sit Ups w/25lbs
2x8
1x7
1x6


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


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


Notes: Oh my god ending that workout with 8 reps is such a terrible idea.  I'm enjoying the consistent progress on that top set; feels like coming back into my top form.


General notes: Woke up at 192.0 this morning.  Not feeling too awful from my cheat meal.

Training Log: Entry 2229

Medley for 5 rounds
320lb yoke for 50'
100lb keg for 50'
Backwards prowler drag w/100lb keg for 50'


320lb yoke for 50'
3 trips


Notes: On the medley, some rounds had me Yoke, run keg to prowler and drag, and others had me yoke, prowler drag backwards, run keg back.  Just depended on how the previous round ended equipmentwise.

On the very last yoke trip, I finally found the strongman that was hiding inside me.  Up until that point, yoke was feeling better and I was more comfortable than last time, but still just wasn't feeling the speed.  I got myself mentally set, told myself I was going to go all out, and remembered to TALK to myself the entire time.  Instead of my usual "Quick feet quick feet" it was "this is it this is it this is it", and I blazed through faster than on any other sets.  I was letting the yoke carry me and my feet move quickly.  I definitely am starting to remember again.  Contest weight is going to be 200lbs heavier than this, but all I need is to get the feet moving again and the strength will easily follow.


Woke up at 191.0.  Cheat meal this week was a plate of fried rice and 3 entrees at a local chinese place.  Pretty light; I might go heavier through out the weekend.

Training Log: Entry 2228

Axle Continentals 173lbs for triples
10 minutes
EMOM


https://youtu.be/Uc1IqUwlBIM

Notes: Went false grip the entire time.  Grip slipped on a few reps, but for the most part held firm.  Really getting the technique down on these.  Still undecided on full vs false grip, but at this point, if I can get the mechanics and timing down, I can sort out the details later.

Training Log: Entry 2227




AM WORKOUT




Axle bench press
5xAxle
5x66
5x136
5x186
5x236
3x266
9x296
15x236




Notes: Whereas last week was a great show while I was disappointed with my lack of focus, this time the focus was pretty solid but things weren't feeling so hot.  Warm-ups were heavy, but the topsets were smooth. 




NG chins (various grip widths)
5x20




Lateral/rear lateral 25lbs
5x10/10




Notes: Performed in between sets of benching.  I might go against my better judgment and start alternating between weighted chins one week and BW the next, just to get something more out of this.  ROM on laterals was pretty sad, should probably dial the weight back.






GIANT SETS

(1) Axle incline close grip bench 206
5x8




DB rows 105
4x10
1x15




DB reverse curls 30
5x10




Notes: Grip was fried, so the FG on the DB rows as a no go.  I imagine it was the extra continental workout yesterday compared to last week, so I might just make a policy of alternating 1 week with FG and 1 week without.






General notes: Woke up at 190.8.  Need to quit being afraid of eating. Still pleased with how much I am getting up early to knock these out.  That said, I am having a planned PM workout for Thursday because the axle continentals make a little too much noise for a EMOM workout.

Training Log: Entry 2226




AM WORKOUT


SSB Squats
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
4x405+chains
9x335+chains




Notes: 3 sets of chains.  Much better performance compared to last week.  Was feeling far more solid, less achy, more able.  Still pain in the right kneecap; curious if that's ever gonna go away at this point. Had to tap out at the 9th rep on 335 because some vomit was coming up to the surface and didn't want to spend time cleaning up the gym.




GIANT SETS




Reverse hyper 270
4x10




Standing ab wheel
4x8




Axle continental
3x123
3x156
3x173
0x206
0x206
1x206




Notes: Decided to try the false grip on the continentals, and it worked amazingly well.  Specifically the transition from the stomach to the chest was much smoother. I was able to get away with a full grip just due to solid grip strength and long/thin fingers, but I'm seeing now that it was still hindering me.  Glad to be finally figuring this stuff out. The 206 was ugly when I finally got it to my chest, but at least I can get over 200lbs up.  I think I'll be good as long as I keep drilling the movement. I also have to keep in mind that I'm performing the move under fatigue.  With it being first thing in the show with me being fresh, I think things will really move well.




General notes: Woke up at 191.2 this morning.  Nutrition is back on track after moving.  Got my fridge stocked and bought a minifridge for work to allow me to keep better snacks.  I was eating way too many quest bars, now I'm back to more whole foods.

Training Log: Entry 2225


AM WORKOUT




Axle Strict Press
5xAxle
5x66
5x136
5x156
3x176
5x196
10x156 (clean once)

Axle clean and press (clean each rep) 173
1x6
1x4 (+1 rep on the final rep, no clean)




Notes: Drop in PR performance, but that's comparing AM workouts with PM workouts.  I'm noticing that, on the backoff set, I feel more stable coming in with a clean than I did out of the rack.  I might start transitioning to cleaning all sets off the floor.  On that note, the clean each rep sets were exhausting, but I'm getting better with the continental.  The continental was the x-factor, as I had strength to keep pressing, but the intent of the day is to get in more work with the continental.  Somewhat balances out with this being the heavier pressing day.




Dips
120 reps


Notes: Two 60 rep rest pause clusters.  Dips are just awesome. The perfect upper body press assistance.  Managed 45 in one go on the first cluster.




Axle curls
1x110




BACKWORK (performed in between sets of everything else)




Lat pulldown 140
5x12


Band pull aparts
5x20


Axle rows 173
3x10




Notes: Went a little easier on the rowing.  I'm thinking on this day that'll be the protocol, because the continentals are firing up the back plenty fierce.  Traditionally, prepping for a contest, the backwork lightens a little so I can focus more on events, and then in the off season I go stupid high volume, so that's most likely how this will work out.




General notes: Woke up at 191.4.  Knee is feeling good.  Neck has been bugging me for a while, but it's just an annoyance. 

Training Log: Entry 2224

Treadmill Run
Incline: 1.5
Speed: 8.1
Time: 10:00


Notes: Christ I'm out of shape.  The move took my conditioning away, but it'll come back. Gives me hope for my future medley work.  I'll be back to 30 minutes in no time.


Woke up at 192.4 this morning.  Still feeling the after effects of my meal I think.

Training Log: Entry 2223


AM WORKOUT

(5) Axle mat pulls
5x123
5x156
5x226
1x316 (mixed grip)
1x406 (mixed grip)
1x456 (straps)
12x516 (touch and go rest paused)
12x426 (deadstop)

33 seconds DOH hold of 246


Notes: Think the cheat meal paid off, as I was feeling great this workout.  Warm-ups have changed now that I got some 35lb bumpers; I can get back to making things more like a 45lb bar with the axle.  The mixed grip 405 was weaker than I hoped for.  My grip was pretty fried from the 10 minute EMOM workout I did, but still, need to bring this up before the show.  Otherwise, the top set was the easiest it's been for a while.  Might finally be adding strength rather than just re-acquiring it.


GHR sit-ups 10lb plate behind head
4x10


Buffalo bar squats
5xBar
5x100
5x140
3x190
1x220
1x280
1x320


RESTPAUSE (15 deep breaths between sets)
6x370
3x370
2x370
1x370
12x280
6x280
3x280
2x280
1x280


Notes: That 12x280 did me in.  After that, it was more like 20-25 breaths between sets.  I was hurting bad.  Good to see progression on the 370s.  I was testing my squat with the 400lb stuff, now I'm back to training it.  Left knee was feeling awesome, but right knee still bruised.


General notes: Woke up at 191.4 this morning.  Pleased to have worked out in the morning for every training session I could.  I don't ever do it with the medleys since I have to train outside and it would be too noisy for the neighborhood at that hour, but everything else I woke up early and knocked it out.  Good to be back in the groove.


---


Took some photos of my new training space

This is the street view looking into the garage

This is a more detailed shot of the corner where the lat pulldown is



This is what was behind the door on the right had side




Along with all of this




Making the most of the space I have; my wife can still park her car in the garage, so it's a win.

Training Log: Entry 2222

Keg carry/prowler drag medley

100lb keg x 50'
100lb keg x 50'
Run back 50'
182lb keg x 50'
Run back 50' to prowler loaded w/100lb keg
Prowler drag x 50'

4 rounds of the above


Notes: Biggest challenge was not throwing up.  An hour prior to this I had my cheat meal at the Golden Corral.  Lots of steak, prime rib, some fried shrimp/chicken, salad, and a bite of a fudge brownie.  I suppose training under adversity in any capacity is a good thing.


My speed off the starting block is actually pretty decent.  I was getting a good hang of letting the keg carry me through the start.  I need to remember to get the handles set correctly at the start to shave off time.  The final keg is more of a walk, but at this point I'm just trying to build the conditioning and let the strength and ability come with it.  I think next time I'll go 1 with the 100 and 2 with the 182, and just get more creative from there.



Got to test out my Ironmind tow strap, and it's just plain awesome.  It's like a set of chains that only weighs 8oz.  Definitely makes the prowler easier.



Woke up at 189.8 this morning.

Training Log: Entry 2221






AM WORKOUT




10 Minutes EMOM
Axle continental 3x156








Notes: 3 reps every minute for 10 minutes.  This was right about the sweet spot.  Was decently gassed but still got in some technique work.  This was great for really figuring out what I'm doing on the continental.  Sorted out where I was going wrong.  I was trying to clean the first pull and deadlift the second, and I needed to deadlift the first pull and clean the second.  Now I pull the axle straight off the ground and try to land it on my belly with my wrists turned over the axle as far as they can go.  This gives me enough rotation while moving upwards to get it up my chest.  Things moved much smoother.  On the reps where I could hit the belt, it really flew.  Pinched myself real good on a few reps, and torqued something in my upper right shoulder blade, but for the most part it was a solid session.  Think I might keep this in and gradually up the weight, as it'll do nothing but good things for me.












General notes: Woke up at 190.0.

Training Log: Entry 2220


AM WORKOUT




Axle bench press
5xAxle
5x66
5x116
5x156
5x206
3x221
3x251
11x281
17x221




Notes: So I'm torn here, because this was a very solid press performance, but I'm honestly pretty upset with myself with how distracted I was during this workout.  Just plain wasn't giving it the focus I should have.  I'm a little far out from the comp, so I can play those games now, but I'm behind the 8 ball coming back from an injury and really need to put the screws in.  Still, very solid performance after such a terrible workout yesterday.




(1)Incline axle close grip bench 206
4x8
1x6




Notes: Getting this figured out.  Had a decent set-up in the power rack on the 17 pin.  Going to stay here next week and shoot for minimum of 8s all across before moving up.  I'm liking the logic on this one.






ASSISTANCE WORK (performed in between sets of main work)


NG chins (various grips)
5x20




Band pull aparts
5x20




DB rows 105
4(FG)+6
3(FG)+7
2(FG)+8
1(FG)+9
1x10




DB reverse curls 25
5x10




Notes: So let's explain what's going on here.  Chins and pull aparts during benching.  Rows and reverse curls were a giant set with the incline bench.  On the rows, I'd start with a fat grip on the dumbbell and row until I couldn't, then I'd strip the FG and do as many rows necessary to hit a set of 10.  I'm liking this approach, as it's taxing my grip while still allowing me to hammer the back pretty hard.  Usually my beef with fat gripz was you sacrificed the rest of the body for grip work.  For some reason, my left hand is better at gripping than my right.  I noticed this with the rolling thunder, and this confirmed it.




Strategy will be to keep the weight the same but perform more reps with the fat gripz each week.  So next week I'll start with 5. Then 6.  Once I can hit 10 on the first set, I'll leave it like that and work to get 10 on the second.  I figure, if I get to the point where I can do all sets with the fat gripz on, my grip will really have turned into something ridiculous.  Meanwhile, I'm contemplating always leaving that last set without the gripz and going for rep PRs.  Possibly go without straps to still get the grip benefits, or maybe with straps.  I'm also thinking ending my press workout in a similar fashion, so I might just alternate that way. 




In general, I'm liking how this plan is evolving.  It's making more sense as I go.






General notes: Woke up at 189.8.  Need to quit being afraid of eating. Don't get fat, but recover and put on some muscle.

Training Log: Entry 2219



AM WORKOUT


SSB Squats
5xBar+3chains
5x115+3chains
5x155+3chains
3x205+3chains
1x245+3chains
1x295+3chains
1x335+3chains
3x385+3chains
5x335+3chains




Notes: For the sake of accuracy in recording my training, I'm documenting number of chains used.  Prior to this cycle, I was using 2 sets, and now I'm using 3, which will account for variations despite bar weight.  That having been said, this was a ROUGH workout.  I could barely bend down to put on my shoes before things start, and my warm-up reps were SLOW.  Just really feeling the mileage today.  Right knee is still in pain from slamming it into the stair rail.  It wasn't until the set of 335 that I was finally starting to feel somewhat loose, and my knees started wobbling on 385 to the point that I figured it was a better idea to just hang it up early.  The effort was there, just not the numbers.




Reverse hyper 270
4x9




superset w/


Standing ab wheel
4x8




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




Notes: Another tough set.  I actually pulled up on the handles my first try at 7 plates and it didn't budge.  Regathered myself, pulled 1 of the slowest reps in my life, and just grinded my way through another 4.  PR for effort. 






General notes: Woke up at 191.0.  Some bad GI issues while training.  I tried out some of that Halo Top ice cream the night before last, and I'm curious if all the sugar alcohols are wrecking my system.  I typically don't respond well to those.  I may end up running a medley tonight if I have the time.

Training Log: Entry 2218




AM WORKOUT


Axle strict press
5xAxle
5x83
5x123
3x143
3x166
7x186
11x143 (continental from floor)

Axle clean once and press away
7x173
5x173




Notes: Finding my groove on how this workout is going to unfold.  The main event on the clean once and press away is really the continental.  Once I can get that locked in, I honestly forget that I'm even supposed to actually press the damn weight; I just get so excited I nailed the continental.  The practice is going to pay off, and already the movement is getting better.  My meniscus bugged me on the second set of press aways; need to be cautious about how I land out of the leg drive.  Also accidentally hit the garage door opener, so I'll need to check where I place myself next time.




It's pretty telling that I'm using less weight with leg drive to hit the same numbers as strict pressing.  I'm really fatigued going into the press aways, but that's by design.  For 1, I'm getting better at being technical when fatigued, but primarily I have found a way to limit the amount of weight I'll be putting on my knee.  If I were to do it fresh, it'd be a lot more stressful.  As I get closer to the contest, I'll most likely flip things around to get some practice with heavy weights, but this is working for now.






Dips (upright)
100 reps


Notes: Was able to hit 40 in 1 go on the first rest pause group.  Stuck with 50 and 50 again.  Next time, I'm thinking 60 and 60.




Axle curls
1x105






BACKWORK (performed in between sets of everything else)


Lat pulldown 140
5x11


Notes: Going to keep the weight the same and get into stupid high reps for a bit.  Really trying to focus on the squeeze.




Band pull aparts
5x20




Axle rows 173
4x10
1x12




Notes: First 4 sets without straps.  Last set with.  I abhor barbell rows, but I'm giving it another go because I'm stupid.  I figure time spent DOH with the axle will help with my grip on the axle deads and cleans.  I'm not quite getting the back contraction I'd like on these, but they're doing something, because they beat me up something fierce.  The workout also goes faster with me doing bi-lateral vs uni-lateral rows (this whole thing took me 65 minutes), so there is something there as well.  I'm thinking I might keep the axle rows, but finish up the workout with 1 set of Kroc rows (you know, the way it's supposed to be done) to put the gift wrap on the back work.






General notes: Scale said 191.4 this morning.  Think I'm gradually getting my weight back, which is what I was hoping for.  Switched up my post-workout nutrition a little.  Trying to completely eliminate fat from the meal, so I switched from a pop-tart to Frosted Flakes, which I mix in a bowl with skim milk and protein powder.  Actually turned out pretty decent.  My left shin is bugging me.  I think the fracture site is acting up.  Could be all the cold and humidity I'm dealing with.

Training Log: Entry 2217

Run
Pavement
Time: 11:45
Distance: ?

Notes: Trying to find a new place to run at my new location.  Thought I found a quarter mile track, but after running the first lap 2:30 has passed, and I know I didn't get that slow, so I just ran for enough time to know I hit 1.5 miles.  My wife is getting a treamill soon, and I'll use that, but until then I'll just keep things leisurely.

Training Log: Entry 2216

AM WORKOUT

(6) Axle Mat Pulls
5xAxle
5x123
5x156
5x246
1x336 (mixed grip)
1x426 (mixed grip)
1x516 (straps from here out)
10x516 (rest pause touch and go)
12x426 (deadstop)
25 second DOH hold with 226


Notes: Lot going on here.  First off, I'm going to have AM and PM weights just to make my life easier.  If I train in the afternoon, I'll work with 566, and if I train in the morning it's 516.  I know improvement on one means improvement on another.  Secondly, I'm using my warm-ups to get a better feel with mixed grip axle.  It took 2 attempts for 426, but on the first one I didn't chalk up.  It wasn't super comfortable, but I have about 3 months to improve, which is a HUGE amount of time compared to most shows.  Brought back the timed DOH holds because they've always been helpful, and with an axle it's absolute murder.


GHR sit-ups w/10lb plate behind head
3x10
1x8


Notes: Cut the last set short because I could feel myself using my knee to complete the reps.



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


RESTPAUSE (15 deep breaths between sets)
4x370
3x370
2x370
1x370
8x280
4x280
2x280
8x280


Notes: Was beat after yesterday's yoking, so swallowed my pride and worked with less than 400.  It's for the best; I need to earn that weight again.  This was still plenty brutal.  I banged my right knee on the stair rail about a week ago and it's still pretty tender, so it keeps showing up in these workouts.

Training Log: Entry 2215


Yoke/reverse prowler drag medley 50'

1xUnloaded

50 minutes of 320 yoke/100lb keg on prowler


Notes: So the warm-up went ok, and then I put 320 on the yoke (which used to be my second warm-up) and it felt like a million pounds.  I was slow as hell, and my knee ached a bunch.  Thankfully, it was the top of the knee rather than the surgical site, so I pressed on.  Rather than upping the weight, I did what I tell everyone else to do; get fast with light weights before I try to get fast with heavy weights.  I did over a dozen runs before I finally started to remember how to move with a yoke again, and towards the end I was finally starting to feel a LITTLE fast.  The sled wasn't terrible, but I picked up a few tricks while I was at it.  Along with choppy feat, I need to keep my head up the whole time.  When I look down at the weight, it puts my weight forward, but when I keep my head up, my weight falls back, which allows me to use my weight on the sled.  I was moving faster toward the end than I was at the beginning.


Woke up at 190.0.  Cheat meal was 4.5 slices of a local thin crust pizza loaded with tons of meat.

Training Plan Update

So, I realize I recently laid out my return to training plan, but now that I have a for real competition to train for, I can fine tune things.

Here are some ideas I have going on right now.

Things I need to improve:
-Continental clean technique (I literally hit my first ever continental clean on Saturday, and in a last man standing axle press event, it's going to be my weakpoint. I can press more than I can clean at this point)
-Axle deadlift without straps; I have never done this with heavy weight. I've hit 586 with straps, and I hit 246 for 5 double overhand every workout, but I've never pulled anything heavy with mixed grip. It's part of a medley, so I need to be able to set up and quickly hit it, but I know that rushing it is how people tear biceps. I'm going to get my grip stupid strong to help, and practice my mixed grip.
-Hercules hold: find out what the hell this entails for me
-Footspeed; always my weakness. A light yoke and a long carry event is going to make this significant.

Press Day

-3/5/1 vs 5/3/1
-On 3s week, go for 3+ and FSL strict, then clean and press (clean once) for 2x8-12
-On 5s week, hit bare minimum reps, then joker set push press for top single (no FSL)
--Possibly chase it with some heavy cleans, undecided at the moment
-On 1s week, go for 1+ and FSL, then clean and press each rep for 2x6-12
-Assistance work remains the same (100-200 dips, chins, poundstone curls, pull aparts, DB rows)

Squat day
-Main workout the same
-Match assistance work to press day
--On 3s week, Heavy continental cleans (work up to a single)
--On 5s week, light car deadlift
--On 1s week, heavy car deadlift
*Possibly shift focus away from car deadlift to totally on continental clean if it turns out I just desperately need the helps

Bench Day
-Main workout same
-Assistance work focus on lockout and grip (Close grip and incline benching, possibly bring out the slingshot, grenade balls and other gimmicks)

Deadlift day
-Keep ROM progresison axle deadlift: getting stronger has always worked, and I don't have enough plates to set up the medley
--Only use straps on last warm-up set; get more comfortable on axle without straps/mixed grip.
*Consider a second backoff set. First set with straps. First backoff with straps. Second backoff without straps. Alternatively, only 1 backoff, as many reps as possible without straps, then strap up to finish.
*May need to ease off on dumb squat workout. Perhaps 1 day of just megahigh reps, 1 day of rest pausing. Might have it alternate depending on if I do 1 backoff set or 2. It's more a time consideration than anything else.
*Consider bringing back timed double overhand holds while I'm at it.

EVENTS
Alternate weeks
Week 1: Yoke with backwards prowler drag finisher
Week 2: 4 implement carry with backwards prowler drag
--4 implements just to make things suck. I have a 100lb keg, a 182lb keg, and a 200lb sandbag. I have an unfilled sandbag that I can make up to 225, and I also have an idea for a fake keg that I might try and see if it works.

I have an idea of how to rig up a Hercules hold using some blast straps, loading pins, my rack and my yoke. I'm going to give it a try. If I find out that grip is the limiting factor, I'm going to just train the holy hell out of my grip with the rolling thunder, grippers, and gimmicky stuff during lift days. If it's other musculature, I might just keep doing the Hercules hold.

I still want to keep up my running, but it's going to be put on the backburner. Most likely once a week, alternate between a 30 minute run and a 1.5 mile run.

Training Log: Entry 2214

Axle Bench Press
5xAxle
5x83
5x123
5x156
5x206
5x236
13x266
18x206

Superset w/

Lat pulldowns 140
5x10

DB lateral/rear lateral 20lbs
5x10/10

Notes: Triceps are still smoked from dips, so locking out was a mess. Also, I was naughty and rounded up to 206 for the first set when it should have been 200. Just didn't want to mess around with the plates. Poor discipline on my part.

Brought back the lat pulldowns. When I was doing really well in strongman, I was doing them, so it seems worthwhile to do again. With my machine, a little weight goes a long way. Focused entirely on the back and the squeeze.

GIANT SETS

Close grip axle bench 206
5x8

T-bar rows 3 plates
4x10
1x20

Grenade ball chain reverse curls
5x10

Notes: Plan is to gradually increase the incline each week while keeping the weight around the same with bech. Started flat today. Going to keep the grip close to really hammer the triceps.

For t-bar rows, wanted to get in more real volume compared to the drop sets I was doing previously. I'm trying to play my back work a little more strategic and see how that works.

Grenade balls were brought in for grip work. Going to be focusing a bit more on that.

Why?

Because I'm going to be doing a contest in December.

---

Just cleared it with the boss and the family, and it looks like we're good to go. I'm still going to need to register, but here is what I am eyeing

2016 Golden State Strongman Series Part 1: Urban Throwdown

Event 1: Axle Clean and Press- Last Man Standing: 3 attempts at a Max. 30 seconds to press once name is called. No built up belts, tacky, or gloves. Chalk allowed. Athletes will wait for a “DOWN” command. Heaviest press wins.
Starting Bar Weight: 175

Event 2: Deadlift Medley- 60 second time limit. Barbell/Frame/Axle/Farmers. Single rep at each implement. NO straps, suits, or gloves. Athletes will wait for a “DOWN” command before moving on to next implement.
Barbell: 405
Frame: 450
Axle: 465
Farmer's: 260 per hand

Event 3: Yoke Carry. This is a 60 second timed event. Unlimited Drops. Chalk allowed. Whole implement must cross the finish line. Athletes will receive 2 second penalty for “sliding” yoke across finish.
Weight: 525
Distance: 80'

Event 4: Herculean Hold— Athlete will hold for longest time. No Tacky or gloves. Chalk only. Athletes will be given a ready call and give a nod or verbal confirmation to judge. Time ends when athlete drops any one of the handles. 
Weight: 200 per hand

Event 5: Keg Carry/ Sled Drag Medley: Kegs at 75ft, 50ft, 25ft and reverse sled drag 75ft. Athlete will carry and run back to pick next keg for carry. Kegs must be carried in order and placed standing up. Gloves allowed (“Gorilla Grip” or similar ok). Whole sled must cross finish line for time to stop. Time or distance will determine winner.
75' Keg: 175
50' Keg: 200
25' Keg: 225
Sled: 365

I am in the fortunate position of owning the majority of the gear needed to train for this, and having enough DIYs to fake the stuff I don't have. This competition doesn't play to my strengths; I am better at reps on the axle than max weight due to how much I suck at continentals, deadlift medleys favor explosive deadlifters while I'm pretty slow, and a yoke that light is going to be about being fast vs strong. I think I've got a good shot on the Hercules hold just based off of mental fortitude, and I think I can gut out the final medley pretty well. That said, I'm excited to 1 be back to competition and secondly have a competition that will force me to improve my weaknesses. I'm already coming up with a gameplan, and will post is shortly.

Also, I stepped on my bathroom scale today and it said I was 189.8. That's honestly pretty possible; everyone I've run into is saying I look thin, and I haven't been eating great while I've been moving. I'm going to test out the scale with some weight plates to see if it's weighing light, but if it's not, that's awesome, because it means I can eat bigger while training to help my recovery.

Training Log: Entry 2213

SSB Squats
5xBar+chains
5x115+chains
5x155+chais
3x205+chains
1x245+chains
1x295+chains
1x335+chains
7x365+chains
10x295+chains


Notes: Added an extra set of chains.  I'm out of practice with the SSB.  Crept way up my neck and was awkward.  Will just take a few more practice sessions to get back, but the extra chains help with the ego.


Reverse hyper 270
4x8

supetset w/


Standing ab wheel
4x8


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


Notes: This was a solid effort.  First rep felt like it was all I had, but dug deep and found 4 more.  I'm thinking of alternating a heavy and a light workout on these to keep up progression.


General notes: Still no scale, but I'm not worried.  I am looking at a possible competition in early December.  I'm seeing if I can work my schedule to fit it.  If it's a definite, I'll post more details and alter my training to prep.

Training Log: Entry 2212

Axle strict press
5xAxle
5x83
5x116
5x123
5x133
5x156
9x176
10x133 (cleaned from floor)

Axle clean and press (clean once)
2x3x206


Notes: Hit my first legit continental clean on the final set of 206.  What a rush.  Had to learn to quit doubting myself and just quickly transition from the first pull to the second.  Basically have to start ramping up for the second pull before the first one even lands.  Also walked forward into the clean. Couldn't get my thumbs into a false grip; had to full grip the push presses.  Didn't feel great, but possible.  The knee is a little achy, but it's opposite the surgical side.


Dips (upright)
100 total

Notes: Did 2 series of rest pausing until 50 to get to 100 total.


Axle curls
1x100


Back work (performed between sets of everything else)

DB rows 105
5x10


Band pull aparts
5x20


NG chins (various grips)
5x20


General notes: Totally smoked from this workout.  Took a little over an hour, but I think I can bring that down now that I know what the hell I'm doing.  Worse comes to worse, I'll clip the dips and just hit them as a separate workout later in the day.

Training Log: Entry 2211

Finally got my gym set up in my new location.  It's pretty much 100%, just creative layouts and storage.  No pieces sacrificed.  When I have things a little cleaner I'll get some photos.


(7) Axle mat pulls
5x123
5x156
5x246
3x336
1x426
1x516
9x566 (tng w/rest pause)
12x426(deadstop)


Notes: This was a good welcome back.  Touch and go heavy with the axle is brutal. Whereas a deadlift bar flexes enough that the ROM gets cut on touch and go, the axle forces you to get low for every single rep, so the eccentric is insane.  I'm still not quite 100% with holding my breath, but it's coming back.  The deadstop were refreshing my comparison.


GHR sit-ups
4x10


Notes: Need to start adding weight back to these.


Buffalo bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
1x370
1x410


Notes: On the set of 370 I felt something twinge around the surgical site on my left knee, and I felt the same thing on the set of 410, so I shut it down.  I've been beating my body up a lot through this move, and yesterday I spent 5 hours setting up the gym, which included moving 1,400lbs of weight plates (no, that is not hyperbole) 3 separate times, so I think the knee is just cranky.  Playing it smart for once.  This is my easing back into it week anyway, so I can give myself a bye.


No idea where the scale is.  I'm looking shredded these days from the lack of consistent meals, so that's cool I guess.