Training Log: Entry 2310

AM WORKOUT

(4) Mat Pulls 560
5x136
5x226
1x276
1x336 (mixed grip)
1x426 (mixed grip)
9x561 (straps, rest pause, touch and go)
10x471 (straps, deadstop)
27 second DOH hold 276

Notes: This went better than expected.  I seem to be really finding the groove in these morning workouts.  I feel awful each time, but my body shows up ready.  This is usually my rough spot in the cycle, so it bodes well.

GHR sit ups w/25lb plate behind head
3x8
1x6


Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x330

RESTPAUSE (15 deep breaths between sets)
12x370
3x3x370
1x370
12x280

Notes: 12 was the goal for the topset.  I'm really hitting my stride on these, and I think I'm back to my old strength levels for PM workouts.  Had to count sets of 3 to make it all the way through, and after that I had to keep the reps low on follow-up sets.  Part of the way you play with this as things get more complicated.  Think I've earned the right to use 410 for the next workout.


General notes: Woke up at 196.2 this morning. Right shoulder has been bothering.  Nothing awful, just a dull ache.

Training Log: Entry 2309

Prowler
200lbs on prowler
60' sprints
10 rounds
30 seconds between rounds

Notes: What an ass kicker.  Major case of prowler flu when it was done.  I know I should probably train some real events, but I'm loving how much this is killing me, and with the streets all slushy, it seems like the safest move.

General notes: Woke up at 194.0.  Cheat meal today was pizzahut lunch buffet, but it was actually kinda light.  I might just have a few dirtier meals in general.

Training Log: Entry 2308


PM WORKOUT

Axle Bench
5xAxle
5x66
5x136
5x186
5x206
5x241
14x271
15x226

Notes: Misload on the FSL, but worked out for the best.  14 was the goal for 205, so to hit 15 of 226 is fantastic.  Didn't quite have the pop I wanted for the topset, but a good showing still.  This was the first day of the 3 back phase.

T-bar rows 200lbs
5x11

DB lateral/side laterals 25
5x8/8

Notes: Performed in between sets of benching.  T-bar rows are really coming along.

GIANT SETS

Log clean and push press (clean once) 140
5x8

Weighted NG chins 55
1x6
1x7
1x8
1x7
1x6

DB hammer curls 35
5x10

Notes: Log is feeling a little stronger.  Not experiencing elbow pain with the chins.  Think alternating each week is the way to go.


General notes: Woke up at 195.0.  Schedule got messed up this morning, so trained in the evening.  Pulled my left oblique putting some weights away at the end of the workout, but nothing serious.

Training Log: Entry 2307


AM WORKOUT


Axle Front Squat
5xAxle
5x66
5x136
3x186
1x226
1x276
1x316
2x316


Axle Viking Front Squat
5x226


Notes: Legs and knee were feeling good today, but I could feel some strain on the ACL proper during some of these squats.  Think I need to focus on keeping my torso more upright, as it might mean less strain on the knee trying to compensate.  The front squat harness works with the axle, but it's amazing how much this movement kills my soul. The harness makes it so that the weight it actually a little lower/more forward than a traditional front squat, so it's kinda like a cambered front squat.  Hard to breathe with it.


Reverse hypers 360
4x11


Standing ab wheel
4x8


Neck harness 45 (various angles)
3x20


Notes: All performed between sets of front squats




SSB Squats 245+chains
1x15


Notes: Felt like I was gonna puke towards the end.  Next time, no belt.




General notes: Woke up at 196.6.  After the workout, the outside of my left knee as a little achy, but it's opposite the surgical site, so I'm not too worried.

Training Log: Entry 2306

PM WORKOUT

Axle Strict Press
5xAxle
5x66
5x136
5x171
3x196
4x216
5x216 (push press)
8x171

https://youtu.be/tzZ8q_xYM0Y

Notes: Had the day off work, so slept in and grabbed an afternoon workout.  Soon as I went to press on the top set of 216, my left hamstring and glute cramped up pretty good.  Was still able to get in a solid press, but made me feel unstable.  Those push presses were smooth today; think I'm getting the hang of it.  It's time for me to roll 3 back on the training max again.  It's been working great, and I'm in uncharted waters.

Grenade ball pulldowns 90
1x20
1x18
1x16
1x14
1x14

Band pull aparts
5x20

Notes: Lats are on fire with the pulldowns.  Did all of these between sets of presses.

Axle rows 186
50 reps

Notes: Upped the weight.  Gonna start the process over on these.  Seem to be effective.

Dips
120 reps

Notes: 2 big rest pause sets.  Got 50 on the first go.

Axle curls
1x110


General notes: Woke up at 195.0.  Knee swelling is better.

Training Log: Entry 2305

Treadmill Run

Incline: 1
Speed: 7.7
Distance: 1.5miles
Time: 11:42

Notes: Knee was still massively swollen, but there is no pain.  I'm just stiff as hell.  Figured this might actually help.  This sucked, but was manageable.  Also got some extra conditioning shoveling the driveyway too.

Woke up at 196.0.  Yesterday, had an amazing cheatmeal of a 1/3lb cheeseburger with a fried egg, 3 pieces of bacon with grilled cheese for buns and onion rings. Today, I indulged with a cinnamon bun and 2 crescent rolls.  Merry Christmas to me.

Training Log: Entry 2304

AM WORKOUT

(5) Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
10x561 (straps, touch and go, rest pause)
10x471 (straps, deadstop)
25 second DOH hold 276

Notes: This went much better than expected.  Grip held up better, and I found reserves I didn't know I had.  Also ended up blowing out a ton of blood vessels in my both shoulders.  Good to be able to bring that kind of intensity to an AM workout.

GHR sit-up w/25lb plate behind head
3x8
1x6

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

RESTPAUSE (15 deep breaths between sets)
10x370
5x370
2x370
1x370
10x280
5x280
2x280
1x280

Notes: Felt good to nail those 10 reps of 370, but it took just about everything out of me.  I seriously contemplated hanging up the rest of the workout for a hot second there, but pushed through.  Once I did it again at 280, I had to take longer than 15 breaths between sets, because I was trying my hardest not to vomit.  I might move up to 410 next workout and try to get the reps back up from there.

Left knee still didn't want to play this morning, but after enough warm-ups it didn't bother me.  I'm wondering of my new ACL just got too stiff in the cold weather, and I needed to just warm it up and stretch it out.  The knee is still a little tight, but manageable.  The pain is migrating from the surgical site to the top of the knee cap, which I think is a good sign.  This might be that arthritis they told me I would get, or something completely unrelated, but right now, I'm just dealing with pain, not dysfunction.  If that changes, I might get it looked it.


General notes: Woke up at 196.6 this morning.  That said, I had to stop midway through warm-ups to attend to some colon issues, so I imagine I was carrying some deadweight there.  I might be tabling the run this week for some other conditioning, because that might be good for the knee.

Training Log: Entry 2303

Prowler (high handles) w/200lbs loaded
10x50'

Notes: 30 seconds of rest between the first 8.  60 seconds on the last 2.  Lungs were broken by the end.  I know I need to spend more time with the yoke, but with my left knee still a little pissed (definitely on the way up, but not 100%) I figured the prowler was a safer bet.  Zero pain for the training.

Didn't weight myself this morning,  Schedule was a little frantic.

NIN released a new album yesterday, and this has become my new anthem.

https://www.youtube.com/watch?v=cvyywDE67tY

Pretty much sums up the log.

Training Log: Entry 2302


AM WORKOUT


Axle bench press
5xAxle
5x66
5x136
5x186
5x226
5x251
3x281
6x316 (some sort of PR I'm sure)
12x251


Notes: Goal was 5 for 316, so that 6th was a pleasant surprise.  I may have had a 7th if I really wanted to grind, but with my left knee feeling achy, I didn't want to push the leg drive issue too hard.  Things are coming along on the bench.  I'll be lowering my training max per the 5 forward, 3 back, but I think I'm going to start breaking new ground for the first time in a LOOOONG time.  After benching, my right shoulder felt like it was done, so I ended up cutting out the rest of my pressing for the workout.




Chins (various grips)
1x25
1x21
2x20
1x25


DB lateral/rear laterals 20
5x12


Notes: For chins, it went first set overhand, second set underhand, third and fourth various NG widths, and 5th set was all of the above.  I'm really feeling the difference bringing back the over and underhand stuff.


Kroc rows 105
1x21


DB hammer curl dropset
8x45
8x35
8x25
10x15


Notes: Was running short on time, so just bring the intensity.  Tried to really focus on the stretch on the kroc rows.


General notes: 195.8 this morning.  Knee is getting better.  Still swollen and achy, but sitting and standing is not painful.  Wondering if I just tweaked it pushing the car out of the snow, or from running.

Training Log: Entry 2301


AM WORKOUT


SSB Squat
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
1x385+chains
1x460+chains (+10lb lifetime PR)
1x335+chains

https://youtu.be/Z2Azl9WfnVQ

Notes: Hamstrings were still killing me from Saturday's workout and getting to depth was painful. Had 475 on my mind, but played it safe with 460.  It was a brutal squat and I got stuck midway, but pulled it through.  I had nothing left after that, and the backoff set shows.


Reverse hyper 360
4x10


Standing ab wheel
4x8


Notes: Performed between warm-ups on squats.


Viking squats 135
2x10


Notes: Despite the light weight, these take a lot out of me.  I'm gonna keep trying to build up my tolerance as I go and figure out technique.


Neck harness 45
3x20


General notes: Woke up at 195.0.  Left knee has been in pain, but not during training. It's more lateral movements, like sliding my chair at work.  Think I might just be putting odd stress on it while trying to sit down while sore from squats.

Training Log: Entry 2300


AM WORKOUT


Axle Strict Press
5xAxle
5x66
5x136
3x161
3x181
5x206
5x206 (push press)
8x161


Notes: Very solid workout.  5x206 ties a previous PR, but it was an afternoon workout vs a morning one, so that's showing a solid progression. The push presses are still pretty ugly.  Training them with sore legs from squats tends to mean my leg drive is terrible.  I like how this set-up flows though, and I think it's going to keep my strict press strong while improving my push press, which has been an equation I could never crack before.


Grenade ball lat pulldowns 90
1x13
1x14
1x15
1x16
1x17


Band pull aparts
5x20


Notes: Both performed between sets of presses.  Really focusing on pulling down and out on the lat pulldowns.  Getting a solid pump in the lats.


Axle rows 136
95 reps


Dips
100 reps


Axle curls
1x100


Notes: Switched up the order on assistance to save the right shoulder.  It was mad after the presses, but the rows gave it enough of a break for the dips to be no issue.  Still playing around with the idea of throwing weight on the dips, but right now this is working.




General notes: Woke up at 194.8.  Was expecting a much higher weight in all honesty.  Legs are really sore from the squat workout on Saturday.  Been hitting feeder stuff, but I'll see how tomorrow feels.

Training Log: Entry 2299

Treadmill Run

Incline: 1
Speed: 7.6
Distance: 1.5miles
Time: 11:59

Notes: .1 mph faster than last week.  Sucks after a heavy squat session, but my legs are already sore and I need to start doing some feeder stuff again.  I did a quick session this morning to try to help.  Also, got an awesome warm-up pushing my van out of a snowdrift after some jerk tailgated me straight into it.  All that time with the prowler paid off; it's amazing how similar the movement was.

My running shape still sucks, but I'm just plain not willing to do what it takes to get it back to where it was.  I'll keep chipping away, but the main goal is still strongman.

Woke up at 195.8.  Another 1.5lb steak tonight and just kinda been eating big in general. Realized the other day that my diet doesn't really have much of an identity these days; just kinda floating.  Happy that I have the fundamentals down enough that I don't get to fat when that happens.

Training Log: Entry 2298

AM WORKOUT

(6) Axle Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
9x561 (straps, rest pause, touch and go)
10x471 (straps, dead stop)
25 second DOH hold 276

Notes: First AM mat pull in a while and it went surprisingly well.  Still having issues setting up those dead stop pulls; belt bite is getting gnarly.


GHR sit-ups w/25lb plate
4x8

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

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

Notes: Wasn't focused on the warm-ups and hit an extra triple at 280 where I normally hit a single.  Otherwise, a solid squat workout.  I wanna get back to what works here, and get that 370 to about the 14 rep range and then get back to 410.

General notes: Woke up at 193.8 this morning.  Feeling fully recovered from the show.  Keeping my eyes open for another one, but excited at how well put together this off season is.

Training Log: Entry 2297

Keg carries for distance (182lb keg, 60' lengths)
1x240'
2x180'

https://youtu.be/tzgyx0rL81A

Notes: -10 out; love this sort of training.  Didn't want to move too fast with all the snow and ice, so I went for max distance stuff.  It's not the kind of training I need, but it's the kind of training I like.  Footspeed isn't as important as just general toughness.  In my off season, I'll probably rotate these in on occasion.  After I'm done, I always feel like I got hit by a truck.

I also just had to do this for all the people complaining about it being too cold to train, haha.


General notes: Woke up at 194.0.  Cheat meal of 5 slices of stuffed crust pizza.

Training Log: Entry 2296

Axle bench
5xAxle
5x66
5x136
5x186
3x231
3x266
9x301
16x231

https://youtu.be/_k0kMD2x5Kk

Notes: PM workout; got woken up a bunch in the middle of the night and just figured it wasn't gonna happen in the morning.  Made this most of it and hit what I think is a solid PR on bench.  Grabbed some video just because the camera was there.  I'm pleased with this, but this is the danger zone for me, because I've gotten just about this strong many times before and then went chasing some rabbit down a hole and lost sight of my goals.  Just gotta keep doing what works.

T-bar rows 200lbs
5x10

DB lateral/rear laterals 20lbs
5x11/11

Notes: Both performed between sets of benching.  Used 100lb plates on the t-bar rows so I loaded less.  The ROM is slightly less, but I got a crazy squeeze in the midback.


GIANT SETS

Log press (clean once) 140
4x7
1x5

NG weighted chins 55
1x5
1x6
1x7
1x6
1x5

DB hammer curls 35
5x11


Notes: Played around with a bunch of stuff here.  Log is getting more proficient, and I brought back the weighted chins.  I'm gonna rotate those and unweighted, and do my absolutely best to keep the tension off my elbows.  I'll see how it plays out, but first sign of elbow pain I'll cut them out.

General notes: Woke up at 193.8.  Still feeling a little sick, but it's just annoying.  Sore thought, lots of mucus.

Training Log: Entry 2295




AM WORKOUT




SSB Squats
5xSSB+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
1x385+chains
3x425+chains (+1 rep PR)
5x335+chains




Notes: First decent workout post comp.  Was still feeling a little fatigued, so didn't go for a weight PR, but the rep PR was tough enough.  I'm still pretty limber, even in the cold.  Been dealing with some IT band inflammation on the left knee, but nothing major.




Reverse hyper 360
4x9




Standing ab wheel
4x8




Neck harness 45
3x20




Notes: All performed between sets of squats.  Trying to bring back some more assistance work on this day.  Neck harness is easy, but might also swing some GHRs.




Viking squats 135
1x12




Notes: Stole that name from Clint Darden, but it's front squats with the front squat harness.  Was just figuring it out today.  I need to make sure it sits really high up on me to keep the bar from rolling out, and I gotta maintain an upright posture, which is a good habit to keep.  Once I got it figured out, it was really pretty awesome.  Definitely excited to see where I can go with this.  Used the texas power bar for the first time in a LONG time, since the axle didn't make much sense with the harness.  It's amazing how small that bar feels after a year with the axle.






General notes: Woke up at 194.8 this morning.  Been dealing with a cold for a little over a week now.  Cold weather is ravaging the sinuses; lots of blood to deal with.

Training Log: Entry 2294

AM WORKOUT


Axle Strict Press
5xAxle
5x66
5x136
5x146
5x171
6x196
5x196 (push press)
10x146


Notes: The contest prep cycle where I wasn't pushing PR sets may be biting me a little, but I think I just need to rediscover my groove on these.  I had a 7th in me but breathing wasn't right.  I like chasing the topset with push presses.


Grenade ball lat pulldowns 90
1x12
1x13
1x14
1x15
1x16


Band pull aparts
5x20


Notes: Performed between sets of presses.  I like the GB pulldowns.  I can twist my arms more and really hammer the lats, even with light weight.  Felt totally blown up at the end.  It's time to worry less about weight and more about building the back.


Dips
75 reps


Notes: Goal was 100, but my right shoulder was feeling a little pissed off.  Just gotta ease back into it.


Axle rows 136
85 reps


Axle curls
1x100


General notes: Woke up at 195.0.  Got my weight back in order.  Hit some bad anaphylaxis at the end of the workout again.  Don't know if it's the honey or the bread, OR if somehow the axle rows trigger it, since it seems to happen right after that movement.  Something I gotta monitor and figure out.  I've been contemplating switching from toast to fruit pre-workout; that might be the answer.

Training Log; Entry 2293

Treadmill Run

Speed: 7.5mph
Incline: 1
Distance: 1.5
Time: 12:00

Notes: Trying to get back into this in my off season.  I'm in terrible running shape, but an 8 minute mile is the baseline I want to maintain, so I've got that at least.  I don't think I'm gonna bring the long runs back.  As much as I enjoyed them and being able to run 4 miles at a pop, that's time I could spend being a better strongman.  I'm fully recovered now, and it's time to start training that way.

Didn't get my weight this morning; was a bit hectic.  I DID however eat a 1.5lb steak, which will probably change things.

Training Log: Entry 2292

(7) Axle Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
14x560 (straps, touch and go, rest pause)
10x476 (straps, deadstop)
20 second DOH hold of 276

Notes: Another afternoon workout.  I need to start using the WOW straps correctly; they're starting to slip a little and I'm missing reps that way.  Topset broke down to 7, 4 and 3.  My lats are on fire from my bench workout; the off season is working.

GHR sit ups w/25lb plate behind head
3x8
1x6

Buffalo bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
10x320

Notes: Had a plan to do something a little stupider, but still recovering from the competition apparently.  The 10 was challenging but nothing awful.  Got a touch of tendinitis in the IT band, but I think that will work through.

Training Log: Entry 2291

Axle bench press
5xAxle
5x66
5x136
5x186
5x216
5x251
11x281 (failed on the 12th; missed lockout)
16x251

Notes: Welcome to the off season.  Trained in the evening.  I've come down with some sort of annoying cold after my contest, and between that and the Mrs and I being fatigued from travel, we decided to sleep in.  It was a solid bench session.

Chins (various styles)
1x25
3x20
1x25

DB lateral/rear laterals 20lbs
5x10/10

Notes: All performed between sets of benching.  Brought more variety to the chins.  First set was underhand, next was over, third was close NG and middle NG, fourth was middle and wide NG, 5th was all 5 of the above.  Lats blew up something fierce from it; I think the variety is necessary.


GIANT SETS

Log push press (clean once) 140
6,7,6,5,5

T-bar rows 4 plates
4x10

Hammer curls 35
5x10

Kroc rows 105
1x12

Notes: Right about here is when I remembered I was sick and realized I was back up from sea level to 3300'.  Just completely ran out of gas and was sucking wind something fierce.  A big part of that is just being out of practice with the log.  I am just awful with it.  Still figuring out how this day will unfold; might rotate implements for pressing, or do some sets push, some sets strict.  In general though, I like how it unfolded, and when it was all done I had an insane pump.  Was dealing with some quad cramping on the log press; something to watch out for.


General notes: Woke up at 192.0.  I always lose weight on vacation, but I think it will come back on once I get my hydration sorted out.

2016 SAN DIEGO METAHUMAN FITNESS STRONGMAN SHOWDOWNW WRITE-UP

First, the video

So as I previously wrote about, the contest I was training for got canceled 5 days out, but Metahuman Fitness in San Diego totally stepped up and hosted almost the exact same show on the same date for all of those that had trained hard and still wanted to compete.  Getting back into competition after my surgery was a big deal for me, so this was totally awesome of them.  There were only small changes.

-Warm up:

Hahaha, you know that’s a silly thing. I cleaned the axle loaded with tires twice (might’ve weighed 100lbs) and that was it.  Didn’t warm-up for any other event.   Had a breakfast of Captain Crunch and a Rockstar.

-Event 1: Last Man Standing Axle Clean and Press

They got rid of wessel’s rules and just made it that, when you miss, you’re out.  You could still skip attempts.  I actually liked that balance between the two styles of LMS I’ve seen before.  I had missed 255 in training every single time I tried, so that was what I was shooting for.

Well, my theory that training the press first thing in the morning at the end of my training session after being exhausted would make competition easier proved true (also, that’s an awful sentence).  I had to “buy in” at 170, skipped 190, hit 210, 230, then completely blew away 250 and even had 270 go up smooth.  From there, weight jumps became 30lbs, so I took 300 for a ride.  I managed to continental it (double overhand by the way…just saying), but couldn’t press it.  Got it off my chest, but zero actual pressing.  I now have something to shoot for.  This was at least good enough to tie for first.

I’ll say training with the Ironmind axle paid off, because the one at the show felt like a toy.  It was hollow and had some crazy sharp knurling on it.  We were also using the Ethikon tires, which were baller.

-Event 2: Deadlift medly (405lb barbell, 450lb trap bar, 465lb axle with tires, 260lb per hand farmer’s)

Only change here was a trap bar over a frame, but considering I did zero training for this event specifically, it didn’t matter.  Not a whole lot to write.  I hate deadlift medleys, but I won this by less than a second.

-Event 3: 525lb Yoke for 80’

This event was more psychological than anything else.  I had to prove I could still do it.  I still use Clint Darden’s trick of shaking my head as soon as I get under the yoke until I’m ready, and it works.  Also pisses off the promoters something fierce, haha.  Since I trained with the econo-pitbull yoke, a solid yoke always feel so much better.  I couldn’t even feel the weight, and ended up winning the event by 3 seconds with 11 seconds and some change.

-Event 4: 30lb hammer front hold

So this event was supposed to be a Hercules hold, but the promoter of the original event never even got the rig built for it, so there was zero chance to really make it work.  I trained my grip like hell for the Hercules hold and didn’t do anything else, so I wasn’t too upset about the change.  The grip strength still paid off with the axle work, and honestly, I just can’t fathom many other folks having a higher pain tolerance than me, so I figured I’d still be ok.

Time to beat was 58 seconds, and I got to go last since I was in first, so it was awesome having a goal to shoot for.  I documented it on my training log, but for the month leading up to the contest I was basically listening to Nine Inch Nail’s “Ruiner” on loop, just letting the verse “You didn’t hurt me. Nothing can hurt me.  You didn’t hurt me. Nothing can stop me now” play over and over again, and I put it on loop in my head during the hold.  Part of it was just to have a mantra to carry me through, but it also just gave me a way to focus on something else during the hold.

They ended up taking the hammer away from me at 62 seconds because they said it was dropping too much.  I honestly couldn’t tell, and wasn’t trying to game the system any, but either way I won.  Woulda liked to see how long I could take it, but a W is a W.

-Event 5: 175lb keg 60’, 200lb keg 50’, 225lb keg 25’, 365lb reverse prowler drag 50’

Only change here was the first keg was 60’ instead of 75’, and the prowler was 50’ instead of 75’.  In training, I never went above 182 for the keg, but I made it suck as much as possible.  I didn’t know if they meant 365 ON the prowler or 365 including the prowler, but it didn’t really matter.  I trained the drag on asphalt, and we were pulling on a slick concrete floor.  It meant that the prowler was smooth, but it was hard to get my feet to grip at first.

This was the only event I psyched myself up for, and it kinda showed.  I ended up slamming the handles at the end and then immediately apologized for being a douche, haha.  Still, everything moved really fast for me, and I had no knee issues.  My conditioning held out just fine, which was pretty much my goal going in.  I figured, if I could be tougher than everyone else, I’d make it.  Ended up winning by 10 seconds.


-Moving forward

I’m definitely back to competing again.  I might do a powerlifting meet in Feb, just because a co-worker invited me to, but strongman is still my love.