Sunday, December 17, 2017

Training Log: Entry 2412

Yoke 50'
4xYoke
4x345
2x525
2x625
2x705

https://www.youtube.com/watch?v=Tpq84ZoNJ6k

Notes: First time cracking 700lbs on the yoke since my injury.  Just wanted to see what I could do.  Moving super slow, but just strapping in and holding on at this point.  Yoke finally started slipping down my back; gonna need to tape the crossbar soon.  Lower right back is a little tender right now, but otherwise no worse for wear.

Woke up at 197.4.

Saturday, December 16, 2017

Training Log: Entry 2411


AM WORKOUT

Texas deadlift bar touch and go deadlifts
5x135
5x255
1x345
5x420
5x475
5x530
5x5x475

Standing ab wheel
4x8

Band pull aparts
4x20

Weighted dips w/80lbs
5x10

Lat pulldown 90
1x30

Notes: Supersets of warm-ups w/ab wheel, heavy work with pull aparts, rep work with dips.  Always like this week; just walk away feeling strong.  Pulldowns were bugging the elbow, so cut them short.  Hamstrings were still tender, but could be worked through.

Woke up at 197.4.  Cheat meal was yesterday.  Panda Express opened up in my town, had to break it in.  Fried rice, double orange chicken and beijing beef.  Carb and sodium overload. 

Friday, December 15, 2017

Training Log: Entry 2410

AM WORKOUT

Axle bench press
5xAxle
5x136
5x186
5x226
5x261
5x296
5x10x226

T-bar row 190
5x10

Band pull aparts
5x20

Viking squats 95
5x12

Lat pulldown 90
1x20

Notes: Hamstrings feel like they're going to snap.  What is unique is that usually it is my left hamstring that gives me grief, but today the right was in the most pain.  Took the Viking squats down to rehab level weights and ran it like a feeder workout between the 5x10 benching.  Supersetted t-bar rows with the heavier benching.  Was more ambitious for those latpulldowns, but was running low on time.

Woke up at 194.4.  I've been able to hold about 2lbs heavier, so now I think I'm going to slowly up my breakfast calories.  Something like an extra cup of fruit and another serving of oatmeal.

Wednesday, December 13, 2017

Training Log: Entry 2409


AM WORKOUT


Buffalo Bar Squat
5xBar
5x100
5x140
3x190
1x230
5x280
5x320
5x360
5x10x280


GHR sit-ups w/10lb plate behind head
4x8


NG chins
2x15
1x20


Pull aparts
8x20


Neck harness 45
4 sets


Dips
1x50

Notes: Third cycle of BBB during SVR II, and it's been the best one.  I think this program has really done my recovery between sets a solid, because I used to feel like puking by set 3.  Left shoulder was feeling a little buggy, so I cut the chins short.  Elbows are tender, most likely from weighted dips.  Gotta monitor that. 


Woke up at 195.4.

Monday, December 11, 2017

Training Log: Entry 2408

AM WORKOUT

Log viper once and press away
5xLog
5x150
5x170
5x195
5x10x150

NG chins w/55lbs
5x9

Low rows 150
5x10

Band pull aparts
5x20

Reverse hyper 180
1x50

Full ROM plate raises 7.5kg
1x75

Notes: This was a great day of pressing.  My back was absolutely fried from deads on Sat and yoke and stone on Sunday, but was still able to move well.  Did even better than last cycle; no leg drive needed.  Supersetted the heavy work with the chins and the rep work with the rows.  Forgot the Viking squats; will get them in later this week.

Woke up at 195.4. 

Sunday, December 10, 2017

Training Log: Entry 2407

PM WORKOUT/STRONGMAN SUNDAY

Yoke 50'
4xYoke
4x324
2x525
2x625

EMOM for 10 minutes
-Stone of steel over bar (peg 20, loaded with 60lbs) and remainder of minute on airdyne

Notes: The yoke isn't feeling any lighter, but I'm feeling better with it.  525 felt impossible and then moved faster than last week, and then 625 felt even more impossible and was essentially a controlled stagger down the block, but I never dropped the yoke, which was my goal.

Had a big technique breakthrough on the stone that I realize the rest of the world already knew; when it's lapped, right before going over the bar, dip your torso below the stone so that it's resting on the top of your chest.  This gets you much more clearance for moving the stone and requires far less lean back.  Better position for triple extension too.

Never did a strongman events day before.  Was pretty enjoyable.  Very time consuming though.

Woke up at 197.4.  Holding a good amount of sodium, but still think some weight is sticking.

Saturday, December 9, 2017

Training Log: Entry 2406


PM WORKOUT

Axle deadlift (deadstop)
5x136
5x226
1x276
5x366
5x421
5x476
5x10x366

Standing ab wheel
4x8

Dips
5x25

Band pull aparts
8x20

Notes: Christmas party ran late, so I allowed myself a chance to sleep in and get in a PM workout.  This went much better than the past 2 cycles; felt like I was going to die after the 4th set rather than the 3rd. 

No weigh in this morning.  I'm chomping at the bit to start hitting some more strongman stuff.

Friday, December 8, 2017

Training Log: Entry 2405

AM WORKOUT

Axle bench
5xAxle
5x136
5x186
5x226
5x241
5x276
8x311
16x241

Lat pulldown 150
5x10

Viking squats 145
5x10

Band pull aparts
4x20

Various raises
4 sets

Kroc rows 105
1x20

Notes: Another solid bench day.  Strength under fatigue is shining through.  Also, reversed my decision on the Viking squats; I'm adding weight.  Yesterday, my knee was essentially completely pain free for the first time in months, so I figure now is not the time to change protocol.  If nothing else, I might get some big strong legs from all the squatting. 

Woke up at 194.4.  Got an office Holiday party tonight that I'll be making my cheat meal.

Wednesday, December 6, 2017

Training Log: Entry 2404

AM WORKOUT

Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
5x295
5x335
6x380
15x295

DB curls 45
4x10
1x8

Dips stripset
8x105
10x80
12x55
14x30
15xBW

NG chins
1x20

Reverse hyper 180
50 reps

Notes: Think that flu shot is kicking my butt, because I'm just full on zombie mode.  That said, this was my best first week of SVR II on squats, because I was without knee pain.  Last cycle I couldn't even manage 5 reps on the widowmaker before having the rack and psyche myself up through the pain, and this time the biggest LIMFACT was the bar sliding down my back towards the end.  Dips felt solid, but shoulders were screaming a little.  Gotta watch that. 

Woke up at 195.4.  Added onto my weight gaining breakfast concoction; a serving of greek yogurt.  The fruit really overpowers everything in terms of taste, which isn't a bad thing.

Tuesday, December 5, 2017

Training Log: Entry 2403

AM WORKOUT

Axle Strict Press
5xAxle
5x66
5x136
5x161
5x186
6x211
13+2x161

T-bar rows 4 plates
5x10

Viking squats 135
5x10

NG chins
5x10

Band pull aparts
3x20

Full ROM Plate raise 7.5kg
1x30

Notes: Supersets on presses and rows/pull aparts, supersets on squats and chins.  Solid pressing day.  That 6th rep of 211 was one of the hardest grinds I've had in a while.  Had to rest pause the widowmaker.  Think I might take the weight down on the Viking squats and go for more reps.  This needs to be rehab, not training. 

Made some dietary changes in an attempt to add on some weight.  Having 2 pieces of sourdough toast in the morning with honey before training, and after was a bowl with 1 cup fruit, 1 cup breakfast cereal, 1 cup milk, 2 scoops whey and a serving of oatmeal all mixed together.  Surprisingly tasty.  However, found out I have an allergy to huckleberry (was using huckleberry honey), so that's off the table.  Will just use some regular honey for now.

Woke up at 193.4. 

Sunday, December 3, 2017

Training Log: Entry 2402

Yoke 50'
4xUnloaded (165lbs)
4x345
4x525

Notes: Got my new toy full assembled (had to go buy some hitch pins from North 40) and took it out on it's maiden voyage.  It is leaps and bounds over my pitbull yoke.  Much more stable, wider crossbar feels immensely better, and the yoke no longer sits across a part in my traps that makes my thumbs go numb, so that's always a plus.



I am awful at yoke again, but this will give me incentive to work on it.  525 was way slow and hard to break off the floor.  Might need to take the notch up one.  Currently sitting at 7 holes exposed.

Saturday, December 2, 2017

Training Log: Entry 2401

SVR II Leader Cycle III

AM WORKOUT

Texas deadlift bar touch and go
5x135
5x255
1x345
5x390
5x450
11x505
16x390

https://www.youtube.com/watch?v=9JyBtNRtiZ8

Standing ab wheel
4x8

Band pull apart
5x20

Weighted dip stripset
5x105
10x80
15x55
20x30

Viking squat 135
1x10

Notes: Night and day difference compared to last cycle; time spent troubleshooting the knee pain seriously paid off.  Stability has improved as well, which was holding me back a bit.  This workout STILL sucks and I feel awful, but pain is gone.

That weighted dip stripset is still really awesome.  Managed it without any rest pauses.  Still just a very natural movement.  Viking squat was more for rehab than anything else.

I've decided to run 1 more leader cycle and then consider my strongman prep an anchor.  Didn't want to peak before I peaked.

Woke up at 194.4.

Friday, December 1, 2017

Training Log: Entry 2400

AM WORKOUT

Axle bench press
5xAxle
5x136
5x186
5x226
5x256
5x291
4x326
5x5x291

Viking squats 125
5x10

DB rows105
4x10
1x17

DB curls 40
3x10

Notes: Final day of the second leader of SVR II.  I misgrooved the third rep of the topset of bench and had to fight hard to get it back, which expended a lot of energy.  Feel like I'd have a 5th rep otherwise.  The 5x5s were smooth.  After re-watching the Clint Darden video, I put the bar in the top of the squat harness and held onto the bar instead of the prongs for the Viking Squat.  Allowed a more upright posture.  Need to figure out next training cycle by tomorrow. I'm really liking SVR, but I need to start being a strongman again.

Woke up at 193.8.

Tuesday, November 28, 2017

Training Log: Entry 2399

AM WORKOUT

Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
1x280
5x310
5x350
5x390
5x5x350

GHR sit ups w/10lb plate behind head
4x8

DB bench press 105
4x8

Band pull aparts
5x20

DB rows 105
1x15

Notes: First time in 2 months I managed to squat without knee pain.  My self made rehab seems to have paid off.  Need to keep it up.  Think my squat can start being good again as a result.  Intense training session with the Squatting and DB benching supersetted, but once again felt strong in it.

Woke up at 194.0.

Monday, November 27, 2017

Training Log: Entry 2398

AM WORKOUT

Axle Strict Press
5xAxle
5x66
5x136
5x171
5x191
5x216
5x5x191

Weighted NG chins 55
1x10
4x8

Viking squats 115
5x10

Band pull aparts
5x20

DB lateral raise dropset
8x30
8x25
8x20
8x15
8x10

Notes: This was a great workout.  Really felt strong.  The topset of axle press was a grind, but not the hardest one of my life, and I made it through the full 5x5 without issue, minus some light headedness.  Supersetted chins and warm-ups of presses, then supersetted the 5x5 of press w/ 5x10 Viking squats.  Left knee continues to improve.  Pain has migrated back to the IT band.

Woke up at 194.4.

Saturday, November 25, 2017

Training Log: Entry 2397

AM WORKOUT

NG chins
50 reps

Texas deadlift bar deadlifts (touch and go)
5x135
5x255
1x345
5x415
5x470
5x525
5x5x470

Band pull aparts
5x20

Weighted Dips (stripset)
5x105
10x80
15x55
12+5+3x30 (rest pause)

Viking squats (stripset)
10x105
10x95
10x85
10x75
10x65

Reverse hyper 180
1x50


Notes: Took my time and enjoyed myself this workout.  Deads were heavy but solid.  First time doing weighted dips in a LONG time.  They felt "right".  Just sorta natural.  They tend to trash my elbows, so I don't do them too often, but I liked the stripset and will probably make it a more regular thing.

Viking squats are light but accomplishing my goal.  Left knee is getting worked well and starting to wake back up.  I think this will get my squat back to something decent.

Woke up at 193.8.  Eating pumpkin cheesecake in the morning rather than fruit until it's gone.  Holidays are good to me.

Friday, November 24, 2017

Training Log: Entry 2396


EMOM workout
Stone of steel over bar (set to 20 hole, 50lbs and some spacers loaded)
Remaining of time on Airdyne

10 rounds

https://youtu.be/XCm32Dp7ZNI

Notes: Just something I came up with to combine a few toys. I like it.  Good way to practice under fatigue.

Woke up at 193.8.

Thursday, November 23, 2017

Training Log: Entry 2395

AM WORKOUT

Axle bench press
5xAxle
5x136
5x186
5x226
5x256
5x291
5x10x226

Lat pulldown 160
5x8

Viking squat 95
5x10

Band pull aparts
5x20

DB rows 105
1x21

Full ROM plate raise 7.5kg
1x70

Notes: For the 5x10 on bench, I did a giant set of the viking squats and pull aparts.  Starting to think the left knee is getting some arthritis, and looking through training, what I've changed recently is reduced the frequency of knee flexion work, so I'm trying to bring that back, even if it's going "off program".  Viking squats, SSB squats and buffalo bar squats are on the radar, and on my non-training time I'm making a concentrated effort to use my left knee more. 

Beyond that, this was a solid workout.  Things were smooth. 

Woke up at 193.2.

Wednesday, November 22, 2017

Training Log: Entry 2394

AM WORKOUT

Buffalo bar Squats
5xBar
5x140
3x190
1x230
5x265
5x310
5x350
5x10x265

Standing ab wheel
4x8

DB curls 35
5x10

Band pull aparts
5x20

Neck harness 45
4x25

Notes: Sets of everything between squats.  Left knee became achy from this workout, but not like it's been in the past month where I couldn't get through a workout.  I've been rolling the knee out every night, and I think it's helping.  Also recovered better from this compared to last cycle, but it still sucks pretty good.

Woke up at 192.2.  Thanksgiving is going to be good to me.

Tuesday, November 21, 2017

Training Log: Entry 2393

PM WORKOUT

Log viper and press away
5x100
5x145
5x170
5x180
5x10x145

Superset w/

Log rows
10x100
10x145
10x170
10x180
5x10x145

KB swings 85
1x50

Lateral raise stripset
10x25lbs
10x20
10x15
10x10
10x5
10x2.5

Mechanical advantage dropset chins
5x5

Band pull aparts
1x50

Notes:

This came in the mail today



A for real 12" log.  Dirt cheap and free shipping.  It definitely needs a little work on the welds and has some cosmetic damage from shipping, but for my uses it's going to be great.  Took some video of my first test with it

https://youtu.be/Utl5XjcuT_o

This was a super fast workout, as I got called into work unexpectedly last night, got 3 hours of sleep and had to get things done to have my evening free.  Got a solid pump out of it.

Sunday, November 19, 2017

Training Log: Entry 2392


PM workout

Prowler (high handles)
6x60' w/180lbs loaded
6x60' a/90lbs loaded

Notes: 30 seconds rest between sprints.  I'm out of shape after so much time away from heavy conditioning, but that comes back quick.  Figured this will help my knee be less stupid.

Woke up at 193.0.

Saturday, November 18, 2017

Training Log: Entry 2391

AM WORKOUT (Realized I wasn't documenting what workouts I was on for this cycle, but whatever)

Axle deadlifts (touch and go)
5x136
5x226
1x276
5x366
5x416
5x471
5x10x366

Superset w/

Dips
10x20

Band pull aparts
1x50

Notes: Last cycle, I thought I was going to throw up during this workout because I had been traveling all day and eating weird food.  This time, I found out it's because this workout eats my soul.  Just plain tough. Did touch and go this time since wife was sleeping upstairs, but it's still a different kind of suck anyway.  Kept assistance work light; may come back later for more.

Woke up at 191.0.  Should finally be able to stay home for at least a month or so, so time to rebuild.  Also, ordered a Titan 12" log and it's supposed to be here on Tuesday, so that's pretty cool.

Also, yesterday marked 2 years since my knee surgery.  Man how the time flies.

Monday, November 13, 2017

Training Log: Entry 2390


AM WORKOUT

Axle bench press
5xAxle
5x136
5x186
5x226
5x241
5x276
7x306
15x241

GB lat pulldown 140
5x10

Band pull aparts
5x20

KB swings 80
1x50

Full ROM plate raise 7.5kh
1x65


Notes: 4 workouts in 33 hours.  I feel amazingly awful, but got it done.  Think I'll try another 1000 push up workout this week and otherwise call it good.

Woke up at 195.0.  Ate a ton yesterday, stomach still sorting it out.

Sunday, November 12, 2017

Training Log: Entry 2389


I've done 3 workouts in 20 hours now, as I'm returning from vacation and leaving on business tomorrow.  Will get my bench workout done tomorrow morning, meaning getting a weeks' worth of training done in 36 hours.  For the sake of brevity, I'm just logging highlights, but these were all full workouts


FRIDAY EVENING

Deadlifts
12x495
15x385

https://www.youtube.com/watch?v=fIxVmsjX4cI

SATURDAY MORNING

Axle Press
6x206
14+1x161

NG chins pyramid (no rest between sets)
5xBW
5x30
5x55
5x80
3x105
5x80
5x55
5x30
7xBW


SATURDAY AFTERNOON

Buffalo Bar Squats
5x370
18x285

Notes: Knee was feeling great all vacation, and then felt achy on my flight back home.  Wondering if elevation is the issue.  Focusing on a lower bar position goes a long way.  Those deadlifts killed me.  Knee kept buckling.

Woke up at 190.0.  I expect to lose more weight during my trip.  Holiday season should bode well.

Friday, November 10, 2017

Vacation Update:

Beat the "Over the Top" Arcade armwrestling game at the hardest difficulty.  That was pretty cool.  It beat me back in High School, so this was revenge.

Wife took some photos of me on the beach.



I like how lean I am these days, but always want more size.

Monday, November 6, 2017

Training Log: Entry 2388

Did 100 burpees in 8:45 2 days ago. 

Today

20 push ups, every minute on the minute for 50 minutes

Notes: Yes, that is in fact 1000 push-ups.  Do I know how to deload or what?  This was one of those Forest Gump sorta moments, where I set out to do 10 minutes, and that felt good, so I did 20, and at that point figured I'd do 500, and once I got there, figured 1000 was within reach.  Right around 900 is when it started getting challenging, as up until then it was taking me 15 seconds to complete sets, and at that point it went to 20, and the final set took 45.  I'll see how I feel over the next few days, and if I don't get rhabdomyolysis, I might do this again sometime.

Took a photo of the chest pump.  Wasn't quite "unreal", but still very solid.


Wednesday, November 1, 2017

Training Log: Entry 2387

SVR II WORKOUT 12 (FINAL WORKOUT OF LEADER 1)

AM WORKOUT
NG chins
1x40
1x10

Axle bench press
5xAxle
5x136
5x186
5x226
5x251
5x286
5x321
5x5x286

GHR sit-ups w/10lb plate behind head
4x8

GB loading pin curls 30lbs
5 sets

Band pull aparts
3x20

Kroc rows 105
1x23

Full ROM plate raise 7.5kg
1x60

Notes: Sprained my pec tendon on the second set of 5x5x285.  Hit the j-hook on the eccentric of the 3rd or 4th rep on the right side and shifted all the weight to the left.  It's achy, but I was able to finish the workout, and with a deload coming up I imagine it'll heal well.  Might just do a lot of push-ups to get blood flowing.  Otherwise, this was a great workout, and another day where I just felt strong.  The first cycle is done, and I'm a big fan of this program.  Excited to run it some more with a higher TM.

Woke up at 194.8.  Think I've lost the sodium from the weekend. 

Tuesday, October 31, 2017


Training Log: Entry 2386


SVR II WORKOUT 11


AM WORKOUT


Buffalo bar Squat
5xBar
5x100
5x140
3x190
1x230
5x300
5x340
5x380
5x5x340


(1) DB Incline bench 105s
3x10
1x8
1x7


Band pull aparts
3x20


Standing ab wheel
4x8

Notes: Another solid workout.  Rolled out my IT band with an LAX ball last night, and it helped a little with the persistent pain I've been experiencing.  Hamstrings were a little tight, and felt some pulling around the surgical site.  Was in a bit of a rush this morning, so eased off the assistance work.  Enjoying my time back with the heavy DB presses; always felt like I got a good amount out of them.


Woke up at 196.6.

Monday, October 30, 2017

Training Log: Entry 2385


SVR II WORKOUT 10


AM WORKOUT


Axle Strict Press
5xAxle
5x66
5x136
5x166
5x186
5x206
5x5x186


GB lat pulldown 140
4x11
1x8


Band pull aparts
5x20


DB curls 35
5x10


DB lateral dropset
10x25lbs
10x20
10x15
10x10
10x5


KB swings 65lbs
1x50


Notes: Pleased with that 5x5.  Was feeling a little fatigued but it went through.  Supersets of presses with pulldowns, then giant sets of curls and pull aparts. 


Woke up at 197.6. 

Sunday, October 29, 2017

Training Log: Entry 2384

Airdyne

Tabata intervals for 10 rounds

5 minutes light cycling

Tabata intervals 8 rounds

Notes: Rainy out, great excuse to hit the Airdyne.  Really loving how quickly this can suck. 

Woke up at 197.4.  Gonna be a compressed training week as I go on vacation on Thursday.

Saturday, October 28, 2017

Training Log: Entry 2383

SVR II WORKOUT 9

AM WORKOUT

Texas deadlift bar touch and go deadlifts
5x135
5x255
1x345
5x405
5x460
5x515
5x5x460

Dips
10x20

NG Chins (various grips)
6x15

Reverse hyper 180lbs
1x50

Airdyne tabata intervals
8 rounds

Notes: Another solid workout.  Nothing earth shattering, but felt strong.  The 50 set reverse hyper work was something awful, and the airdyne to finish was a solid choice.  Think that might become a staple.  Easy way to get some fatigue and conditioning in.

Woke up at 197.6.  Tons of sodium yesterday, and today will be the same.  Might see 2 bill again this weekend.

Thursday, October 26, 2017


Training Log: Entry 2382


SVR II WORKOUT 8 (holy cow those last 2 were way off)


AM WORKOUT
Axle bench
5xAxle
5x136
5x186
5x226
5x251
5x286
5x10x226


GB lat pulldown 140
5x10


Standing ab wheel
4x8


DB rows 105
4x8
1x18
Full R
OM plate raise 7.5kg
1x50


DB curl stripset
10x40
10x35
10x25
10x15
10x10


Notes: Solid training day. Supersets of bench with pulldowns, ab wheel and rows, and then finished off with the raises and curls.  Nothing too significant otherwise.


Woke up at 194.6.

Wednesday, October 25, 2017

Training Log: Entry 2381

SVR II WORKOUT 11

AM WORKOUT

Buffalo bar Squat
5xBar
5x100
5x140
3x190
5x260
5x300
5x340
5x10x260

GHR sit ups w/10lb plate behind head
3x8
1x6

DB bench 105s
5x10

Band pull aparts
2x20

Band pushdown
2x20

Notes: Ok, this week is awful.  BBB w/FSL percentages is the Devil's work.  Made it through, but I was hurting.  Got a bit of a warm snap going through this week too, so garage is a little warmer than I'm used to and made recovery suck.  Happy to get that DB benching in, and I hit all the reps on squats, but volume was low on assistance stuff.  I might actually come back later today to hit a set of kroc rows and some plate raises.  Left knee is still bugging me; need to get another lax ball.

Woke up at 192.8.  No idea what is going on there.  Birthday is coming up and I'm going to engage in some hardcore nutritional debauchery, and hopefully that can reset my baseline a little, but if that doesn't help, it might be time to go full on BtM diet again.

Tuesday, October 24, 2017

Training Log: Entry 2380

PM WORKOUT

EMOM workout Stone of Steel over bar (w/45lbs loaded)
10 minutes

Notes: Started out with doubles.  Made it through 2 rounds before switching to singles.  Stone was misloaded, as I was going to use a 45lb bumper but found out my Pendlay bumpers didn't fit.  Ended up going with a 35lb strength shop bumper and a 10lb iron plate.  Made it super challenging.  Great workout.

Woke up at 193.6.

Monday, October 23, 2017

Training Log: Entry 2379

SVR II WORKOUT 10

AM WORKOUT

NG chins
1x30
1x20

Axle continental and strict press away
5xAxle
5x66
5x146
5x166
5x186
5x10x146

Axle rows
5x10x146

Band pull aparts
5x20

DB curls 35
4x10

DB lateral dropset
12x20
12x15
12x10
12x5

Loadable kettlebell swings 55
1x50

Notes: Really liked how this workout went.  Hit the chins before anything else as a warm-up/get more pulling volume in, then supersetted the press warm-ups/heavy work sets with the curls, then giant setted the 5x10s on press and rows with the pull aparts.  Did the lateral raise stripset and finished with the swings and still had some time leftover.  Mrs. is wanting to wake up 5 min earlier to get in more running volume, which bodes well for me.  I'm wanting to get in some more training and get some more growth in.

Had to push press the last rep of the last 2 sets of the presses.  Most likely woulda had more energy without the continentals.

Woke up at 194.4.

Sunday, October 22, 2017

Training Log: Entry 2378

Airdyne workout
16 rounds at tabata intervals (20 seconds heavy, 10 seconds light)

Notes: Breaking it in for the first time.  I definitely see some potential in this.  Left knee is still achy, but nothing awful.

Woke up at 195.0.

Saturday, October 21, 2017

Training Log: Entry 2377

SVR II WORKOUT 5

PM WORKOUT

Axle dead stop deadlift
5x136
5x226
1x276
5x350
5x405
5x460
5x10x350

Dips
10x20

Axle row stripset
5x276 (cheat rows)
10x226
15x186
20x136

Reverse hyper 180
1x30

Notes: Back at home, and don't know if the road beat me up or what, but I basically felt like I was going to puke after every set of deads.  Before each set, I'd actually come up with a strategy for where to puke in the middle of the set should the need arise.  Supersetted deads with dips.  After that was done, I laid on my back for 20 minutes until I could finish the rest of the workout.

Woke up at 193.6 this morning.  Pretty good showing for a week of eating out.

Wednesday, October 18, 2017

Training Log: Entry 2376

SVR II WORKOUT 4

PM WORKOUT

Bench press
5xBar
5x95
5x135
5x185
5x235
5x270
10x300
16x235

https://www.youtube.com/watch?v=x7istltoQeM&

Chins (various grips)
8x10

Cable row pyramid
Sets of 5 until I couldn't, then back down sets of 5

DB lateral dropset
10x25lbs
10x20
10x15
10x10
11x5

Cable curl dropset
5x10 of whatever was on the stack moving down

KB swing 75
1x50


Notes: First time benching with a barbell since Oct 2015 and it just feels awful.  Part of it is that I was using some sort of super whippy Rogue barbell with a rack and bench I've never used before.  It's amazing the difference equipment makes with benching. Was hoping for more than 10, but was hitting the j-hooks, grip was too wide, and just general stupidity factors in the way.  Still a solid effort.

Doing something different with the cable rows; letting my shoulders and upper back roll forward on the eccentric, and then pulling them all the way back on the concentric.  Combination row/Kelso shrug.  Really has a good effect.

I always pick things up when I'm forced into these positions, and this is no exception.  Swings have been an awesome lower body movement and I totally need to bring them back.  Super easy to execute, loading is simple, and effect is big.  Also liking all the dropset work to quickly get my assistance knocked out.

Been eating out 2 out of 3 meals a day for the past 4 days.  Been rough on the GI system, and just not the way I like to live if I can avoid it.

Monday, October 16, 2017

Training Log: Entry 2375

SVR II WORKOUT 3

PM WORKOUT

Squats
5xBar
5x95
5x135
3x185
1x225
5x280
5x320
11x380
15x280

https://youtu.be/pkA0vnZ-jek

Pull ups
5x10

Dumbbell press dropset
10x50
10x45
10x40
10x35
10x30

Notes: Left knee's tendinitis has started to flare up again.  My squat has been pretty laggy, but growth has been more sustainable compared to when I'm really pushing it.  Bit of a balancing act.

Sunday, October 15, 2017

Training Log: Entry 2374

SVR II WORKOUT 2

AM WORKOUT

Barbell strict press
5xBar
5x95
5x135
5x155
5x175
9x200
15x155

https://www.youtube.com/watch?v=KuwV3FIdFj4

Pull ups
5x10

Cable row dropset
5x10

DB bench press dropsets
10x85
10x80
10x75
7x65
7x55
6x45

KB swings 60
1x50

Notes: Traveling and slumming it in commercial gyms, so doing some different stuff for assistance work.  REALLY wanted 10 on that press, but cramped up bad on rep 9.  Still, a lifetime PR, I'm sure I can now officially press my bodyweight for 10 reps, which was a goal for a long time, and being able to do this on an AM workout is even crazier.  That widowmaker set afterwards was even more brutal.  I am really digging this program.

Friday, October 13, 2017

Training Log: Entry 2373


SVR II WORKOUT 1

PM WORKOUT

Texas Deadlift Bar Deadlifts (touch and go)
5x135
5x255
1x345
5x385
5x435
14x485
17x385

https://youtu.be/eR8b6KMmxGE

Standing ab wheel
4x8

Light band pushdown
1x50

Band pull apart
1x50

Notes: Holy crap I've been missing this.  It was the perfect combination of difficult and awful.  Technique seemed decently solid too, minus the bar drifting away for a rep or 2.  Hell on recover; the backoff set was difficult to psyche up for.  Excited to follow this program through for a bit.

Hit the PM workout because I hit the road for a 7 hour drive tomorrow and a week out of town.  Will still train where I can.

Woke up at 193.4 this morning.  Won't have any decent weigh ins for a while.

Thursday, October 12, 2017

Training Log: Entry 2372

GOD IS A BEAST ANCHOR WORKOUT 12 (FINAL WORKOUT) 

AM WORKOUT

Axle bench press
5xAxle
5x66
5x136
5x186
3x246
3x281
3x316
3x281
3x316
2x351 (lifetime PR)

https://youtu.be/SiQbtKcmnYw

SSB squats
5xBar
5x155
3x205
1x245
5x5x320

GHR w/10lb plates
4x10

GB lat pulldown 110
5x10
1x15

Full ROM plate raise w/7.5kg bumper plate
1x31


Notes: That bench PR was unexpected.  281 felt like a million pounds.  Really just discovering strength at this point.  Incredibly happy, and think I might've had a 3rd in me.

Woke up at 192.4.  This made the PR for bench even crazier.

Also, added this to the gym yesterday


$75.  Great find.

Tuesday, October 10, 2017

Training Log: Entry 2371

GOD IS A BEAST ANCHOR WORKOUT 11

AM WORKOUT

Buffalo bar Squat
5xBar
5x100
5x140
3x190
1x230
1x280
3x300
3x345
3x385
3x345
3x385
2x430

NG chins (various grips)
10x10

Axle bench
5xAxle
5x136
5x186
5x226
5x5x261

Yoke press
3x8

Reverse hyper 90
3x20

Notes: Giant sets of squat, chins and bench.  I mighta had 1 more in me for that topset of squats, but it didn't seem worth risking myself for.  On that note, today marks 2 years since I blew out my knee, so it's nice to see I've still got some PRs left and I've gotten a little smarter.  Yoke press and reverse hypers were done as a circuit.

Woke up at 194.8.  On a tighter schedule this week due to travel, so things will probably get a little screwy.

Monday, October 9, 2017

Training Log: Entry 2370

GOD IS A BEAST ANCHOR WORKOUT 10

PM WORKOUT

Axle Strict Press
5xAxle
5x66
5x136
3x166
3x191
3x211
3x191
3x211
3x236 (lifetime PR)

https://youtu.be/YHyc4yaHBNE

GHR sit ups w/25lb plate behind head
4x7

Texas deadlift bar dead stop deadlifts
5x135
5x225
1x315
5x5x425

GB loading pin curls 30
5x8

Band pull aparts
4x25

Dips
150 reps

Kroc rows 105
1x22

Notes: Giant sets of deads, sit ups or curls and presses.  Goal was a double of 236, so the triple was awesome.  Once again, God is a Beast snuck up on me, and right when I thought it was a dud something like this happens.  To hit that press after all the pressing beforehand is even crazier.

Woke up at 194.4.  Had the day off so trained in the afternoon and made the most of it.  Training schedule is a little off now, but I'm ok with that.

Saturday, October 7, 2017

Training Log: Entry 2369



GOD IS A BEAST ANCHOR WORKOUT 9

AM WORKOUT

Axle deadlift (touch and go)
5x136
5x226
1x276
1x366
3x401
3x456
3x516
3x456
3x516
1x571

Standing ab wheel
4x8

Band pull aparts
5x20

Log viper and press away
5xlog
5x5x178

Axle rows 178
1x5
1x6
1x7
1x8
1x9

(4) DB incline press 50
45+5

Notes: No giant sets today, but went supersets between deads and ab wheel or pull aparts, then supersets of log and rows.  DB incline press almost made it to 50, gotta figure the gameplan for next week.  The 571 dead was a grind, but not the worst I've ever had.  Shaking, but no ramping.  Victory compared to last week, where I couldn't even lockout 515.

Woke up at 193.0.  Had a cheat meal at Taco Bell yesterday and ended up having an allergic reaction to something.  Still dealing with it.  Made it a little hard to breathe this workout.


PM WORKOUT

Stone of Steel over bar (21) EMOM
Doubles for 10 minutes

Notes: First time loading the stone.  Threw in a 35lb bumper and 6 spacers.  It felt awesome.  Real solid and smooth.  Just felt alive to be hitting the stone again after so much time off.  Got some wicked stone bite too.

Friday, October 6, 2017

Training Log: Entry 2368

GOD IS A BEAST ANCHOR WORKOUT 8

AM WORKOUT

Axle bench press
5xAxle
5x136
5x186
3x226
3x261
3x301
3x246
3x281
5x316

GHR w/10lb plate
4x8

SSB Squat
5xBar
5x155
3x205
1x245
5x5x300

GB lat pulldown 110
5x9
1x15

Circuit (no rest)
15x7.5kg full ROM plate raise
15x30lb DB curls
15xlight band pushdown

then 12, 9, 6 and 3 for all

Notes: This was a solid training session.  Didn't feel beat down, and the SSB squats were really smooth compared to last time.  Regained the feeling on them.  Mighta had a 6th on the bench, but hit the j-hook on rep 5.  That circuit at the end was a solid way to get in a good pump and some fatigue while hitting some neglected parts.

Woke up at 192.2. Slow but steady progress.

Wednesday, October 4, 2017

Training Log: Entry 2367

GOD IS A BEAST ANCHOR WORKOUT 7

AM WORKOUT

Axle strict press
5xAxle
5x66
5x136
3x156
3x176
3x201
3x166
3x191
5x211

Texas deadlift bar deadlifts (deadstop)
5x135
5x225
1x315
5x5x405

GHR sit ups w/10lb plate behind head
4x8

Band pull aparts
5x20

Dips
100

Kroc rows 105
1x21

Notes: Pleased with that 5x211.  Hitting that under a significant amount of fatigue.  My deadlifts are pretty ugly with the barbell, but moving smooth.  I need to get in a little more single joint/small movement stuff here, but was happy to get in some more rowing.  I've been slacking on that.  As per usual, everything was some sort of giant set.

Woke up at 192.2.  I believe that number. 

Tuesday, October 3, 2017

Training Log: Entry 2366

EMOM Workout

Minute 0: 95lb circus dumbbell clean and press (1 per arm), 11 pull ups
Each successive minute: same CDB clean and pres, take away 1 pull up for total of 10 minutes

Notes: Had a huge technique breakthrough on the CDB press.  Similar to what I learned with the cleans from Grace, I'm throwing in a jump to get the bell moving and it's creating a much stronger leg drive. Things moved much smoother.  This should go a long way for my future pressing.

No weigh in this morning.  Woke up at the job site.  Did this workout off 3 hours of sleep.

Monday, October 2, 2017

Training Log: Entry 2365

GOD IS A BEAST ANCHOR WORKOUT 6

AM WORKOUT

Buffalo Bar Squat
5xBar
5x100
5x140
3x190
1x230
3x280
3x320
3x370
3x300
3x345
5x385

Reverse hyper 330
3x15

Axle bench
5xAxle
5x136
5x5x246

Neck harness 45
3x25

Band pull aparts
5x20

Axle rows 186
5x10

Yoke press
5x5

Notes: I didn't think I got much done, but typing it out shows more.  Everything was a giant set in some way.  Bar is still feeling super heavy on my back for squats.  Right bicep is in some pain too.  Glute is mostly healed, just a little achy. 

Woke up at 193.5.  I'll see how much I hold onto.

Sunday, October 1, 2017

Training Log: Entry 2364

Axle Grace
3:31

https://www.youtube.com/watch?v=0qSS3dLAHSM

Notes: Not my best showing, but still got my heart pumping.  Those were smoother cleans.

Woke up at 195.0. Most of that is sodium, but still good to see.

Saturday, September 30, 2017

Training Log: Entry 2363

GOD IS A BEAST ANCHOR WORKOUT 5

AM WORKOUT

Axle deadlift (touch and go)
5x136
5x226
1x276
5x371
5x426
3x486
3x401
3x456
3x516

Standing ab wheel
4x8

Log viper and press away 175
5x5

Band pull aparts
5x20

(3)DB incline press 50s
1x50

Notes: Was out of my head and did sets of 5 for the first 2 sets before I remembered it was triples on the 486.  That was also right about the time I re-tweaked my right glute injury, so bit of a crapshow.  Was hoping to go for max reps on the final set, but I couldn't actually get all the way to lockout without aggravating the glute, so it was like a super long time under tension bodybuilding set. Very tough, worked hard at least.  Pressing the log in flat shoes sucks, but I don't want to change shoes in the middle of the giant set (deadlift-ab wheel-log), so I guess I'll just get good at pressing under bad conditions.

Woke up at 193.0.  Cheat meal yesterday was 4 slices of stuffed crust pizza, 2 slices normal crust and half a brownie.  Going to hit a breakfast buffet for breakfast and get some Panda Express for lunch.  Should put me on the right path.

Friday, September 29, 2017

Training Log: Entry 2362

GOD IS A BEAST ANCHOR WORKOUT 4

AM WORKOUT

Axle bench press
5xAxle
5x66
5x136
5x186
5x226
3x246
3x281
3x316
3x261
3x301
3x331

SSB Squat
5xBar
5x115
5x155
1x245
5x5x280

GHR
5x10

GB pull down 110
5x8
1x17

Band pull aparts
2x20

Circuit
Yoke press 4x5
Band pushdown 3x20
DB lateral raise 3x10x20lbs

Notes: Giant sets of squats, GHRs and bench, then squats, pull downs and bench, then pull downs, pull aparts and bench.  I had a rep or 2 in me on the bench, but hit the j-hook on the third rep and shut it down after that.  Everything is feeling heavy with my lower bodyweight.  Really digging that yoke press still, and the circuit was a good way to cram in a little more volume.

Woke up at 190.6.  Gonna have a cheat meal tonight and eat big tomorrow.

Wednesday, September 27, 2017

Training Log: Entry 2361

GOD IS A BEAST ANCHOR WORKOUT 3

AM WORKOUT

Axle Strict Press
5xAxle
5x66
5x136
3x166
3x191
3x211
3x176
3x200
0x226
2x226

GHR sit up
4x8

Band Pull Apart
5x20

Deadlifts w/texas deadlift bar (dead stop)
3x135
3x225
1x315
5x5x375

Dips
100 reps

NG chins
1x20

Notes: On the first attempt at 225, I pressed the axle halfway up, the entire world went fuzzy, I blacked out and then fell forward into the rack. I then took a moment to get my head straight before nailing the double.  My TM is too high for press, but I'm going to ride it out.  I MAY have been able to hit that triple if I didn't blackout beforehand.

Deadlifts were smooth.  Threw in the chins just to get in SOMETHING, as I was running out of time.

Woke up at 192.0 this morning.  Been pushing calories as much as I can without getting full blown stupid.  

Tuesday, September 26, 2017

Training Log: Entry 2360

PM WORKOUT

EMOM Workout

Minute 1: 1 Circus dumbbell clean and press per arm, 1 pull up
Minute 2: 2 CDB clean and press, 2 pull up
Minute 3: 3 CDB C&P, 3 pull up
Minute 4: 4 CDB C&P, 4 pull up
Minute 5: 5 CDB C&P, 5 pull up
Minute 6: 4 CDB C&P, 4 pull up
Minute 7: 3 CDP C&P, 3 pull up
Minute 8: 2 CDP C&P, 2 pull up
Minute 9-10: 1 CDP C&P, 1 pull up

Notes: Just a little conditioning workout to relearn the dumbbell, since it's coming up in an April contest.  Did a good job getting my heart rate up.

Woke up at 190.8.  Really need to get my weight under control.  Need to stop eating like a princess here.

Monday, September 25, 2017

Training Log: Entry 2359

GOD IS A BEAST ANCHOR WORKOUT 2

AM WORKOUT

Buffalo Bar Squat
5xBar
5x100
5x140
3x190
1x230
3x300
3x345
3x385
3x320
3x370
3x410

Reverse hyper 270
3x20

Axle bench
5xAxle
5x136
5x5x226

Band pull aparts
5x20

GB loading pin curls 25
4x10

Yoke press
20 reps

Notes: Bar on my back felt heavier than it should.  I'm out of practice.  Weight loss is part of that too.  Tendinitis has switched to IT band inflammation.  Just gonna ride out this training cycle for now. Still hitting required reps, just not much else.  Giant setted the squats, reverse hypers and benches, and threw in the pull aparts when I ran out of hypers.  The GB loading pin curls worked out well, and I'm a big fan of the yoke press.  Makes light weight feel heavy.

Woke up at 191.2.  Balancing act between correcting my weight while not freaking out and over correcting.

Sunday, September 24, 2017

Training Log: Entry 2358

Prowler w/200lbs
Backwards drag 550-600'
High handle push 550-600'

Notes: I really need to quit doing this workout, but sometimes it's easy to be hard and hard to be smart.  Total ass kicker, just not really anything I need to work on at the moment.  I'll get back on track soon.

Woke up at 191.6.  Extra few pounds seem to make a difference here, because this really sucked.

Saturday, September 23, 2017

Training Log: Entry 2357

GOD IS A BEAST ANCHOR WORKOUT 1

PM WORKOUT

Axle Deadlift (touch and go)
5x136
5x226
1x276
1x366
3x401
3x456
3x516
3x426
3x486
3x546

Standing ab wheel
4x8

Log viper and press away
5xLog
5x120
5x5x155

Band pull aparts
5x20

(2) DB incline press 50s
1x50

Axle rows 186
50 reps

Full range plate raise 7.5kg olympic plate
25 reps

Notes: Giant sets for the deads, ab wheel log and pull aparts.  Everything else an afterthought.  This was tough.  I'll be running the anchor for 2 cycles, so next cycle I'll bring down the training maxes and really push some reps.  Right now just gonna run into the red.  Think I've got some patellar tendinitis on the left knee as well, so there's that.

Woke up at 191.6 this morning.  4lbs down from the start of the vacation.  Also picked up some original formula MHP "Up Your Mass", which I'll be using on training days.

Tuesday, September 12, 2017

Training Log: Entry 2356

AM WORKOUT

Texas Deadlift Bar Deadlifts (Touch and Go)
5x135
5x225
1x315
1x405
10 reps of 495

(1) DB incline press 50s
1x50

Buffalo bar Squat
5xBar
5x140
20x230

Notes: Definitely need this vacation, as I'm feeling wrecked.  Training everyday is probably part of it, on top of all the stupid workouts I've done.  After vacation, thinking about how I want to come back.  Contemplating doing more of what I was doing before 5/3/1, just to get back to some more strongman stuff. 

Woke up at 195.0.

Monday, September 11, 2017

Training Log: Entry 2356

AM WORKOUT

Axle push press
5xAxle
5x66
5x136
3x186
2x1x226
4x226

20x136 (14 strict reps, 6 push press)

GB pulldowns 110
5x12

Band pull aparts
5x20

Axle rows 186
50 reps (25 without straps, 25 with)

Dips
200 reps

Notes: Just getting in some workouts before my cruise/deload.  Training how I like.  Push press is still awful; think I'm going to make it part of my assistance work for the next cycle. 

Woke up at 195.6. 

Sunday, September 10, 2017

Training Log: Entry 2355

Prowler w/200lbs loaded
550-600' backwards drag
550-600' high handle push

Notes: Been wanting to do this workout for a while, and figured now was as good a time as any with how sore my legs had been.  Estimating distance, but I live on the end of my street, so I pulled the prowler all the way down and then pushed it back, stopping as long as I needed to get it done.  This was pretty awful.  It's not the heart or lungs (although they sneak up on you) but the legs.  They just don't want to play anymore.  Was tied between calling this the Juggernaut workout or the Sisyphus one, because though it requires you to keep pushing on matter what, stones were the bane of my existence.  Any time a little pebble got under the prowler skis, things got hairy.

Woke up at 197.2.  Feeling some carbs and salt.

Saturday, September 9, 2017

Training Log: Entry 2354

GOD IS A BEAST WORKOUT 24 (FINAL OF FIRST CYCLE)

AM WORKOUT

Axle deadlifts
5x136
5x226
1x276 (all double overhand no straps)
10x5x421

Standing ab wheel
4x8

Dips
10x20

Band pull aparts
1x50

Notes: Felt awful this workout.  The state of Montana has been on fire for like 3 weeks now, and the smoke was really bad this morning.  Felt like I was going to puke for most of this, and since my squat workout I haven't been able to bend over enough to tie my shoes, so reaching the axle seemed impossible.  Managed the first 5 sets deadstop, then after that switched to touch and go.  Still supersetting stuff.

Woke up at 195.6.  Cheatmeal yesterday was some Taco Bell.  Crunchwrap supreme, cheesy gordiata crunch and most of a nachos bell grande.

Thursday, September 7, 2017

Training Log: Entry 2353


GOD IS A BEAST WORKOUT 23

AM WORKOUT

Axle Bench Press
5xAxle
5x66
5x136
5x186
5x241
5x276
5x311
5x276
5x311
2x346

https://m.youtube.com/watch?v=roAyK08rPnQ

GHRs
5x9

Axle z press
1x25

GB lat pulldown 110
5x11

Axle curls
1x100

Notes: Most I have benched in a LONG while, and to hit it after so much effort before is pretty awesome.  Really pleased with how this program turned out.  Z presses were a nice change.  Been wanting to use them for a while; think I might try to keep them in rotation.

Woke up at 193.6 this morning.

Wednesday, September 6, 2017

Training Log: Entry 2352

GOD IS A BEAST WORKOUT 22

LUNCH BREAK WORKOUT

Buffalo bar Squat
5xBar
5x140
1x230
10x5x320

GHR sit up w/25lb plate behind head
4x6

Dips
5x20

Pull aparts
5x20

Notes: Whole workout took 33 minutes.  I was feeling awful at the end.  Everything was supersets and circuits.  I think it's probably the best way to make these days as effective as possible in the program.

Woke up at 193.8.

Monday, September 4, 2017

Training Log: Entry 2351

GOD IS A BEAST WORKOUT 21

AM WORKOUT

Axle strict press
5xAxle
5x66
5x136
5x161
5x186
5x206
5x186
5x206
2x231

https://youtu.be/ORNG8DUth8c

Reverse hyper 320
4x9

NG chins
5x10

(1) DB incline press 50s
43+7

Axle rows 136
25+25 w/straps

Notes: That topset press was a pleasant surprise.  I had wondered if I was really growing any stronger with the weight loss, but that was a solid effort, especially after so much work beforehand.  Did supersets of everything else leading up to it.  DB press was almost 50 in one go; something to continue to strive for.  Axle rows were 25 without straps then 25 more.

Woke up at 195.0.

Sunday, September 3, 2017

Training Log: Entry 2350

400m sprints

1:14
1:30
1:48
1:52

Notes: Rested a minute between sprints.  Added up, it's a 6:24 mile.  My track is slightly longer than 400m, but good enough for this.  I liked how this felt for a quick conditioning workout.  I need to get back to events sometime, but I'm just enjoying my off season for now.

Woke up at 194.4.  Been having some bad GI issues the past day, but it seems to finally be on the mend.

Saturday, September 2, 2017

Training Log: Entry 2349

GOD IS A BEAST WORKOUT 20

AM WORKOUT

Texas Deadlift Bar Deadlifts (Touch and go)
5x135
5x225
1x315
5x390
5x455
5x505
5x455
5x505
3x565

Standing ab wheel
4x8

Dips
6x20

Band pull aparts
1x50

Buffalo Bar Squats
5xBar
5x140
3x190
20x230

Notes: Didn't sleep much last night; dog has worms and was up and down all night.  That final set was just right for effort.  Everything was supersets, and that set of 20 for squats was super slow and controlled, mainly because I was exhausted by the time I got there.

Woke up at 195.2.  Had my cheat meal yesterday of a 2/3lb burger with bacon and sausage, no bun.

Friday, September 1, 2017

Training Log: Entry 2348

GOD IS A BEAST WORKOUT 19

PM WORKOUT

Axle bench presss
5xAxle
5x66
5x136
5x226
10x5x261

GHR
5x10

GB pulldowns 110
5x10

DB lateral raise 20
5x10

Kroc rows 105
1x21

Axle curls
1x100

Notes: Still getting into the post vacation swing of things.  Should hopefully be the last PM workout for a bit.  Hit the GHRs between bench warm-ups, and then the bench worksets were a circuit alternating between pulldowns and lateral raises.  Once again, had to start taking small rests around the 5 set mark, but nothing too significant.  Very solid pump.

Woke up at 193.2.  Getting decently lean.

Thursday, August 31, 2017

Training Log: Entry 2347

GOD IS A BEAST WORKOUT 18

PM WORKOUT

Log Viper and Press Away
5xLog
10x5x170

Reverse hyper 320
5x8

NG chins
5x10

Band pull aparts
5x20

DB bench 50lbs
50 reps (unbroken)

Notes: Woke up at 0345, drove for 13 hours from Colorado to Denver, buzzed out of my mind on diet soda and energy drinks along with some protein bars and beef jerky and hit this workout around 1900.  Got it done in less than an hour.  The first 6 sets of the log press were an unbroken circuit alternating between reverse hypers and chins, but after that I needed to take some small breaks before hitting the log again.

Reset the DB bench down to flat and going for an unbroken 50 reps now.  Sternum was hurting from the log.

So far, I'd have to say that God is a Beast has been really great for my rep strength, and I think it's been pretty solid for max strength on the squat and dead.  The bench and press are up in the air; I feel like they need different TMs for different weeks.


Will resume weigh ins tomorrow.

Monday, August 28, 2017

Training Log: Entry 2436

GOD IS A BEAST WORKOUT 17

AM WORKOUT

Squat
5xBar
5x95
5x135
3x185
1x225
1x275
5x295
5x335
5x365
5x335
5x365
3x420

Dips
150 reps

Lat pulldown stripset
50 reps

Notes: Snuck off to a commercial gym.  Used a barbell for squats for the first time in a while.  Plate math was off for 2 of the sets, but the topset was right.  Didn't feel great, but I'll blame the elevation and hitting this workout after quarter Murph and 100 burpee challenge.

Think this is the only time I'm going to lift on this break.  I get back home on Thurs, and will figure things out from there.  Might just run the program 4 days in a row to call it good.

Sunday, August 27, 2017

Training Log: Entry 2435

PM WORKOUT

100 burpess

8:10

Notes: An oldie but a goodie.  I'd had to really dig through the logs to see if this is some sort of PR, but I think I've hit in the 7s before.  Either way, an old fashioned ass kicker.

Gonna try to get in some lifting at a commercial gym tomorrow.

Saturday, August 26, 2017

Training Log: Entry 2434



PM WORKOUT

1/4 Murph

1/4 mile run
25 pull ups
50 push ups
75 bodyweight squats
1/4 mile run

Notes: Back in Denver, and the altitude totally kicked my ass on the final lap.  Ran the first lap in 1:24 and the final in about 1:56.  That first lap wasn't as fast as humanly possible, but it was a solid effort.  I saw that a 71 second 400 was apparently pretty decent, so I might see if  I can knock that out sometime.

Pull-ups were all in one set; minor kipping on the final 3 reps.  Push ups were unbroken.  Squats were a crap show.

Still on vacation.  No scale.  Eating well, but not too big.

Wednesday, August 23, 2017

Training Log: Entry 2433

GOD IS A BEAST WORKOUT 16

PM WORKOUT

Axle bench press
5xAxle
5x136
5x226
5x261
5x296
5x241
5x276
5x311

Pull-ups
50 reps

Kroc rows 105
1x21

Notes: Got 3 hours of sleep on shift and waking up at 0400 tomorrow to start driving, so wanted to get this done quick.  Knocked out the bench sets all in a row, only resting long enough to change plates.  All 6 work sets took 10 minutes total.  Then I did the 50 pull-ups in as little time as possible and finished with the kroc rows.  Whole workout took about 25 minutes, to include setting up and tearing down.  Effective for such a short amount of time.

Got my whole week's worth of work done in 3 consecutive days.  I'm also sore as hell.  Connection? Who knows.

No weigh in this morning due to sleeping over at the job site.

Tuesday, August 22, 2017

Training Log: Entry 2432

GOD IS A BEAST WORKOUT 15

AM WORKOUT

Axle Deadlifts (deadstop)
5x136
5x226
1x276
10x4x391 (straps)

Standing ab wheel
4x8

Dips
10x20

Band pull aparts
5x20

Notes: Did the deadlifts and dips as an unbroken circuit.  This was a tough workout for sure, especially after squatting yesterday.  Still getting through my plan to get this all knocked out before my vacation.

Woke up at 194.2. 

Monday, August 21, 2017

Training Log: Entry 2431

GOD IS A BEAST WORKOUTS 13-14

AM WORKOUT

Buffalo bar Squat
5xBar
5x140
1x230
10x5x295

Axle strict press
5xAxle
5x66
5x136
5x151
5x171
5x196
5x161
5x186
4+1x206

NG chins (various widths)
1x20
10x5

Band pull aparts
5x20

(4) DB Incline 50
50 reps

Notes: I've got vacation coming up and don't want to spend a lot of it in the gym, so I combined workouts today so I could run a full week of training in 3 consecutive days.  Not a smart idea, but definitely AN idea.  Ran an unbroken giant set circuit of Squats, chins and presses, stopping only long enough to change plates.  Had to push press the final rep of presses.  I need to swallow my pride and drop my TM a ton next training cycle or so.  I can get by, but it's not productive.

Woke up at 194.4.  I imagine weight dropping is playing on some difficulty in the press strength, but I'm getting leaner, which is the goal.

Sunday, August 20, 2017

Training Log: Entry 2430

1.5 mile track run

11:07

Notes: Ran 1:36 for the first lap and 7:05 for the mile. Something I’m doing outside of running is making me a better runner, because I’m doing better than I was for that 6 week stint while I was focusing on Murph.

Woke up at 196.2. Work has been playing with nutrition.

Friday, August 18, 2017

Training Log: Entry 2429

GOD IS A BEAST WORKOUT 12

AM WORKOUT

Texas Deadlift Bar Deadlift (touch and go)
5x135
5x225
1x315
5x365 (straps from here out)
5x420
5x475
5x390
5x450
5x505

Standing ab wheel
4x8

Band pull aparts
5x20

Dips
6x20

Notes: All assistance work between sets of deads.  Short on time again, so now squatting variation.  Solid workout, nothing too noteworthy.

Woke up at 195.8 after yesterday's cheat meal of 5 slices of stuffed crust pizza.

Thursday, August 17, 2017

Training Log: Entry 2428

GOD IS A BEAST WORKOUT 11

AM WORKOUT

Axle bench press
5xAxle
5x66
5x136
5x10x241

GHR
4x10

Grenade ball pulldown 90
5x16

DB lateral raise 15
5x10

Kroc row 105
1x25

Axle curls
1x100

Notes: GHRs superset the bench warm-ups, then an unbroken circuit of bench-pulldown-bench-raise repeat until finished.  Not terribly tough.  Starting to find my groove in the program.  Still exceeding the assistance work, but that's just who I am I guess.

Woke up at 193.8, possibly less.  Worked a 14 hour day yesterday and ate a few lighter meals.

Wednesday, August 16, 2017

Training Log: Entry 2427

GOD IS A BEAST WORKOUT 10

AM WORKOUT

Buffalo bar Squat
5xBar
5x100
5x140
3x190
1x230
5x275
5x315
5x355
5x295
5x335
5x380

Viking Squats 135
1x20

GHR sit-ups w/25lb plate behind head
3x6
1x4

Dips
5x20

Band pull aparts
5x20

Notes: Did all the assistance work between sets of squats.  Cut that final set of sit-ups short because it was placing stress on the surgical site of my knee.  Everything else was pretty smooth.  Only rested long enough to change plates for the squats.

Woke up at 194.2 this morning.

Tuesday, August 15, 2017

Training Log: Entry 2426

EMOM Stone of Steel over bar (23)
Triples for 10 minutes

Notes: I realize I log this workout differently every time.  Height is getting pretty crazy, which means technique is getting solid.  Need to start adding weight.

Woke up at 194.8.

Monday, August 14, 2017

Training Log: Entry 2425

GOD IS A BEAST WORKOUT 9

PM WORKOUT

Log viper and press way
5xLog
10x5x160

Chins (various grips)
50 reps
5x10

Reverse hyper 270
5x15

(3) DB incline press 50
50 reps

Notes: Warmed up with 50 chins, then hit a circuit of 1 set log, 1 set chins, 1 set log, 1 set reverse hyper, repeat until end.  I dislike training in the evening since I feel like it's too easy, so I made this as challenging as I could.  Wicked back pump.  I am well exceeding the assistance work layout of this program.  That may bite me later.

Woke up at 196.4.  Still making efforts to drop a little weight.

Sunday, August 13, 2017

Training Log: Entry 2424

Prowler, 200lbs loaded, high handles
10x50'

Notes: 30 seconds rest between runs.  Conditioning feeling very strong; probably the effect of easing off the throttle a little.  Had more in me, but played it safe.  Upperback and forearms on are fire from yesterday.

Woke up at 195.2.

Saturday, August 12, 2017

Training Log: Entry 2423

GOD IS A BEAST WORKOUT 8

AM WORKOUT

Axle deadlifts (deadstop)
5x136
5x226
1x276
10x5x366 (straps)

Standing ab wheel
4x8

Dips
10x20

Band pull aparts
100 reps

Buffalo bar squats 230
1x20

Notes: Did the deadlifts and dips in an unbroken circuit.  That was pretty exhausting.  Missed that feeling.  Axle was a nice touch on making this more taxing.  With this, I've finished the first training week of God is a Beast.  I'm still figuring it out a bit, but I'm finding how to make it work.

Woke up at 196.2. this morning.  Had my cheat meal yesterday at a Golden Corral, which, for my international readers, is an all you can eat buffet of dubious quality depending on location.  Ours is pretty decent, and I stuck primarily with salad and meat.

Thursday, August 10, 2017

Training Log: Entry 2422

GOD IS A BEAST WORKOUT 7

AM WORKOUT

Axle bench press
5xAxle
5x66
5x136
5x186
5x226
5x241
5x276
5x311
5x261
4x291 (hit the j-hook and racked it)
4+1x326

GHRs
5x8

DB hammer curls 40
5x8

Circus dumbbell clean and press away 85
2x5
1x2

DB press 50
1x10

Axle rows 136
2x50

Notes: Don't know if TM is too high or it's a product of the right shoulder being a little pissed off, but had to rest pause to hit 5 on the topset of the day.  I re-tweaked it on the circus dumbbell getting things into position.  Most likely the labrum acting up again. 

For the axle rows, did the first 50 reps without straps, second 50 with.  Grip is doing pretty well.

Woke up at 195.8.  Think weight is stabilizing.  Going to eliminate my post dinner snack of cheese to get some weight to drop.

Wednesday, August 9, 2017

Training Log: Entry 2421

GOD IS A BEAST WORKOUT 6

AM WORKOUT

Buffalo bar Squat
5xBar
5x100
5x140
3x190
1x230
10x5x275

GHR sit-ups w/10lb plate behind head
4x8

Dips
5x20

Pull aparts
6x20

Viking squats 135
1x20

Notes: Right shoulder is still a little tweaked from yesterday.  New belt lever had arrived, so zero issues with that.  This wasn't too tough.  I think my rep strength far exceeds my max strength, and finding the right TM has been a little challenging.  Viking squats were a lot better than last week, but right forearm still cramps.

Woke up at 195.0.

Tuesday, August 8, 2017

Training Log: Entry 2420

GOD IS A BEAST WORKOUT 5

AM WORKOUT

Axle Strict Press
5xAxle
5x66
5x136
5x161
5x186
5x206
5x171
5x196
3+2x216 (push press on the +2)

Grenade Ball Pulldowns 90
4x15

Reverse hyper 270
3x20

(2)DB incline press 50
50 reps

Band pull aparts
1x50

Notes: Press TM is fickle.  Sweet spot for BBS work, but heavy for the strength work.  Part of it too is my good belt is broken, so bracing was tough.  Gonna stick it out and see how I deal with it.  I think having the same TM for 6 weeks will help.  Right shoulder a little twitchy on the incline press, so decided to forgo more rows to let it heal.

Woke up at 196.2.  Work stress has been a little high; been making less than ideal nutritional choices.

Sunday, August 6, 2017

Training Log: Entry 2419

1.5 mile run (track)
11:20

Notes: Flew through this run compared to last time.  7:20 mile.  Think the slight drop in weight helped.  On that note, no weigh in, since I was at work this morning.

Saturday, August 5, 2017

Training Log: Entry 2418


GOD IS A BEAST

AM WORKOUT

Texas Deadlift Bar Deadlift (Touch and Go)
5x135
5x225
1x315
5x390
5x450
5x505
5x420
5x475
5x530

Standing ab wheel
4x8

Dips
3x20

Notes: The lever on my belt broke on the set of 505, so I finished the workout with my Elitefts Re-loaded base belt, which basically feels like no belt at all. The rivet on it broke too.  Bad day for belts, and I'm done with Elitefts gear, but the workout was solid.  Time got away from me; next time, I plan to throw in a crazy squat workout.

Woke up at 197.0 after yesterday's cheat meal.  Work stress has been high, but after next week I can throttle back.

Friday, August 4, 2017

Training Log: Entry 2417

GOD IS A BEAST WORKOUT 3

AM WORKOUT

Axle bench press
5xAxle
5x66
5x136
5x186
10x5x226

GHRs
4x8

T-bar rows 4 plates
10x5

Circus Dumbbell 85lbs
2x5

Axle curls
1x100

Notes: For the 10x5 bench and rows, I did an unbroken circuit, going straight from one to the other and back.  Semi-challenging, but nothing earth shattering.  I'm finding with this program that the rep days aren't too terrible but the strength days are dialed in just about right.  Still figuring out assistance work as I go.

Woke up at 194.8.  Feeling lean and strong.

Thursday, August 3, 2017

Training Log: Entry 2416

GOD IS A BEAST WORKOUT 2

AM WORKOUT

Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
1x280
5x295
5x335
5x380
5x320
5x355
5x400

Viking squats 135
1x6

Band pull aparts
5x20

Dips
5x20

GHR sit ups
4x8

Notes: IT band was a little pissed off from the stone work, so once I tried to do those viking squats it was game over.  Right forearm cramped up real bad too.  The buffalo bar squats went well.  Challenging but not murderous.  Still figuring out assistance work.  Be a good day to throw in some neck harness.

Woke up at 195.0.  Weight is going all over the place, trying to settle in.

Tuesday, August 1, 2017

Training Log: Entry 2415


EMOM SOS Triples (22)
10 minutes

https://youtu.be/IFz23IBP37M

Notes: Still just upping the height as I go.  Technique seems to be improving.

Woke up at 193.8 this morning.  I might've stumbled on the ultimate weight loss secret; eat a ton of food for 6 weeks and then stop.

Monday, July 31, 2017

Training Log: Entry 2414

GOD IS A BEAST WORKOUT 1

AM WORKOUT

Log viper and press away
5xLog
10x5x140

NG chins (various grips)
4x15

Band pull aparts
5x20

Reverse hyper 270
4x15

DB rows 105
2x5

(1) DB incline press
50 reps

Notes: Still figuring this out as I go.  I'm exceeding the pull assistance work recommendation substantially by trying to keep other stuff in line.  This was challenging but in a different way than BTM. 

For the incline press, I went up 1 notch on the incline and got 50 reps done.  Ended up being 30, 10 and 10 with rest pausing.  Kept the weights controlled, rather than just rapidly pumped out.
General notes: Woke up at 195.6.  Just letting the weight free fall for now.  I've been enjoying not having to eat like it's a job.

Monday, July 24, 2017

Training Log: Entry 2413

AM WORKOUT

JM Walks, chains only
50 minutes

Notes: Bringing in the lighter conditioning during this deload week.  Just going to keep things easy and get some much needed rest.

Sunday, July 23, 2017

Training Log: Entry 2412

1.5 mile track run

Time: 11:59

Notes: This felt much better than expected.  First lap 1:46, mile at 7:53.  Goal was a sub 12 and I just barely squeaked by.  After 5+ weeks of not running, that's amazing.  Conditioning held up well; have BtM to thank for that.

Woke up at 199.8.  Gonna just let weight free fall for a bit.  Got a cruise in Sep and figure it'd be good to go lean.

Saturday, July 22, 2017

Training Log: Entry 2411

BUILDING THE MONOLITH WORKOUT 18 (FINAL)

AM WORKOUT

Buffalo Bar Squat
5xBar
5x100
5x140
3x190
1x230
1x280
5x305
5x350
5x390
20x290

Axle continental and press away
5xAxle
5x136
14x5x176
1x3x176

Weighted NG chins
5x65
5x90
5x115
5x140
5x115

Farmer's Handle Shrugs 105
1x55
1x30
1x15

Standing Ab Wheel
3x8


Notes: It's over.  I might've been able to hit all the presses if I didn't continental and took more rest times, but this workout ran into 1.5 hour territory and I didn't want to do much more than that.  Had to do 3 push presses as well to get through the 14 sets (1 on set 13, 2 on 14).  That widowmaker squat sneaks up on me EVERY time.  The set is never tough, and then I rack the bar and can't breathe.

Woke up at 200.2.  Already excited about not eating like it's my job anymore, but I'll enjoy this weekend before deloading and starting something else.

Thursday, July 20, 2017

Training Log: Entry 2410

BUILDING THE MONOLITH WORKOUT 17

AM WORKOUT

Texas Deadlift Bar Deadlift (touch and go)
5x135
5x225
1x315
5x415
5x475
3x5x525

Axle bench press
5xAxle
5x66
5x136
5x186
5x226
5x256
3x286
6x321
10x256

DB curls 35
3x15
1x10

DB hammer curls 35
3x15

Kroc rows 105
1x21

Notes: Deviated from the program and went with Kroc rows to ensure success on the deads while keeping my training time reasonable.  This was still the most difficult workout to make time efficient.  Really happy to have made it through all those deads, and that performance on bench is a fatigued state is strong.  Managed to break some bloodvessels for the first time on this routine.

Woke up at 198.8.  Still pushing calories as hard as I can.

Tuesday, July 18, 2017

Training Log: Entry 2409

SOS over bar (22)
Doubles EMOM for 10 minutes, 11 reps on final minute

Notes: Quick workout after my normal 3 hours of sleep when working overnight.  Torqued my right hamstring on the very first double, so took it a little slow from there.

No morning weigh in today.

Monday, July 17, 2017

Training Log: Entry 2408

YESTERDAY

Prowler sprints, high handles, 200lbs on prowler
8x50'

Notes: 30 seconds rest between sets.  I was dying.  Got out of prowler shape.

TODAY

BUILDING THE MONOLITH WORKOUT 16

AM WORKOUT

Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
1x280
5x305
5x350
5x5x390

Axle strict press
5xAxle
5x66
5x136
5x171
5x196
4x216
8x171

NG chins
10x10

Band pull aparts
5x20

Dips
100 reps

Notes: I saw this as being the hardest workout of the program, so I'm glad it's behind me.  Got it done in 65 minutes.  Those 5x5 squats weren't too bad; I think the program really got me in decent shape.  The set of 4 of 215 was a challenge, but a 5th may have been there with slightly longer rests.

Woke up at 200.8.  Really pushing in the final stretch here.

Saturday, July 15, 2017

Training Log: Entry 2407

BUILDING THE MONOLITH WORKOUT 15

AM WORKOUT

Buffal Bar Squats
5xBar
5x100
5x140
3x190
1x230
5x270
5x305
5x350
20x270

Axle continental and press away
5xBar
5x123
15x5x156

Weighed NG chins
5x60
5x85
5x110
5x135
5x110

Band Pull Aparts
5x20

Farmer's handle shrugs 105
1x50
2x25

Standing ab wheel
3x8

Notes: Took about an hour and 15 minutes.  This was brutal.  Those 15 sets take it out of you; part of that is the continentals each set.  The set of 50 for shrugs had a huge impact on pressing as well; recovery took a hit there.  Also listened to NiN's new song for the entire session and I'm still not bored of it.

Woke up at 198.6.  Really trying to push calories in the final stretch here.

Thursday, July 13, 2017

Training Log: Entry 2406

AM WORKOUT

BUILDING THE MONOLITH WORKOUT 14

Texas Deadlift Bar Deadlift (tng)
5x135
5x225
1x315
5x365 (straps)
5x415
3x5x470

Axle bench press
5xAxle
5x66
5x136
5x186
3x236
3x271
8x306
15x236

DB rows 105
2x13
3x12

Axle Curls
1x100

Notes: Faster workout.  Right around 55 minutes.  Still figuring out the best way to work in curls and rows.

Woke up at 197.6 this morning.  Spent all day floating on the river, food was poor.  Ate as good as I could.

For my Nine Inch Nails fans, they're releasing another album.  Just bought the single.  Check it out.  Video is awesome.

https://www.youtube.com/watch?v=gDV-dOvqKzQ

Tuesday, July 11, 2017

Training Log: Entry 2405

EMOM Stone of Steel over bar (21)
Triples for 10 minutes

https://youtu.be/lhnwu02DS7k

Notes: Original plan was to add weight, but time was tight, so I just took the bar higher than before.  Technique is really coming along.

Woke up at 198.2.  More realistic weight.

Monday, July 10, 2017

Training Log: Entry 2404

BUILDING THE MONOLITH WORKOUT 13

AM WORKOUT

Buffal Bar Squats
5xBar
5x100
5x140
5x190
1x230
5x270
5x310
5x5x350

Axle strict press
5xAxle
5x66
5x136
5x151
5x171
5x196
10x151

Chins (various grips)
10x9
1x10

Band pull aparts
5x20

Dips
150

Notes: Garage is getting sweltering and affecting recovery between sets, but just another opportunity to get better I suppose.  I apparently hurt something in my right hand on Saturday, because it was pretty swollen that day and I had some pain holding the axle today.  Not sure what I did. 

General notes: Woke up at 200.2.  Post road trip weight means pretty high from large sodium intake. I'll see what I end up with around Wed.  I didn't hit the prowler yesterday, but my conditionign was carrying my 38lb kid 2+ miles while my wife ran a Half Marathon and I went to cheer her on. 

Saturday, July 8, 2017

Training Log: Entry 2403

Hope the trainer ends up working you dude!

---

BUILDING THE MONOLITH WORKOUT 12

AM WORKOUT

Buffalo Bar Squat
5xBar
5x100
5x140
3x190
1x230
5x280
5x330
5x370
20x205

Log viper and press away 140
5xLog
12x5x140

NG chins
5x55
5x80
5x105
5x130
5x105

Band pull aparts
5x20

Farmer's handle shrugs 115
1x34
2x33

Standing ab wheel
3x8

Notes: The ramping on the NG chins worked out a lot better.  Far less pain.  Viper on log was a solid choice.  This all sucked pretty good due to heat in the garage, but not unmangable.  This was another 60 minute effort.

Woke up at 198.2.  Going on a road trip, so nutrition is going to be down.

Thursday, July 6, 2017

Training Log: Entry 2402

EMOM stone of steel over bar
Triples for 10 minutes

Notes: Finally conquered this workout.  Technique is getting a lot better.  Hit this with 5 hours of sleep over a 48 hour stretch.

No weigh in this morning due to spending the night at the job site.

Wednesday, July 5, 2017

Training Log: Entry 2401

BUILDING THE MONOLITH WORKOUT 11
AM WORKOUT

Texas Deadlift Bar Deadlifts (TnG)
5x135
5x225
1x3315
5x385
5x440
3x5x495

Axle bench press
5xAxle
5x66
5x136
5x186
5x221
5x251
11x286
15x221

DB rows 105
5x12

DB curls 35
3x15
1x10

Hammer curls 35
3x15

Notes: Took 75 minutes start to finish. The workout is still about 60 minutes, but clean up is taking forever.  Too many plates.  Left hamstring was tight for some reason.  Happy with the effort though.
Woke up at 197.4. 

Tuesday, July 4, 2017

Training Log: Entry 2400

AM WORKOUT

JM Walks w/15lbs
50 minutes

Notes: This was more like a limp.  The weight is really crushing me.  This has been a solid source of conditioning.

Woke up at 197.2.  That seems more realistic.

Monday, July 3, 2017

Training Log: Entry 2399

BUILDING THE MONOLITH WORKOUT 10

AM WORKOUT

Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
5x290
5x330
5x5x370

Axle Strict Press
5xAxle
5x66
5x136
5x161
5x181
5x206
10x161

Chins (various grips)
12x7
2x8

Band Pull aparts
5x20

Dips
110 reps

Notes: About 75 minutes.  Had the day off work so went a little leisurely on rest periods.  Press went much stronger than week 1; belted up again.  Joints are really pissed off from those weighted chins.

General notes: Woke up at 199.2.

Sunday, July 2, 2017

Training Log: Entry 2398

STRONGMAN MEDLEY

Reverse prowler drag w/90lbs 50'
50' back to start
100lb keg carry 50'
Load onto prowler
High handle prowler push w/190lbs 50'

4 rounds

Notes: Been missing the medleys, wanted to get in a simple one that will still get blood flowing to the legs.  This wasn't bad, but didn't quite floor me.  I think next time I'll finish it off with a high handle distance push like I used to.

Woke up at 199.2.  Been eating out a bit this weekend and sodium is super high.

Saturday, July 1, 2017

Training Log: Entry 2397

BUILDING THE MONOLITH WORKOUT 9

AM WORKOUT

Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
1x280
5x300
5x340
5x380

Axle continental and press away
5xAxle
5x66
10x5x66

Weighted NG chins
5x100
4x5x95

Band pull aparts
5x20

Farmer's walk shrugs 115
4x25

Standing ab wheel
3x8

Buffalo bar squats 230
1x20

Notes; Took about 70 minutes, but in fairness, I had to solve a work crisis via text in the middle of the workout.  Think I'm going to ramp up to a topset on those weighted chins, because those straight sets are murdering my joints.  Maybe I need to just warm up...heresy.

10x5 on press went better than expected.  Continentaled every set.

General notes: Woke up at 198.2.  I was 195.8 yesterday and ate a lot of food to compensate, but a lot of sodium as well.  Gonna get some Panda Express today, so it's gonna be an even bigger spike.

Thursday, June 29, 2017

Training Log: Entry 2396

AM WORKOUT

JM Walks w/10lbs
50 minutes

Notes: This was AWFUL.  Amazing how much a little weight really adds up over time.  Couldn't wait to be done.  Still not really winded from it, just fatigued.

Woke up at 197.8 this morning.  Planning on hitting a 2 a day today, with some sort of 10 minute EMOM tonight.

PM WORKOUT

EMOM stone of steel over bar
Triples for 8 minutes

Notes: Set up in the power rack today using an old Rogue axle, and it worked much better.  Set the bar at 20, which is lower than my yoke was.  Really focused on coming over the top of the stone vs the bottom.  Much smoother technique, but this is still a ball buster, especially with my back still a little tweaked from Tuesday.  I think once I get to 10 minutes I'll start loading the stone, but right now an empty SOS is more than enough.

Tuesday, June 27, 2017

Training Log: Entry 2395

BUILDING THE MONOLITH WORKOUT 8

AM WORKOUT

Deadlifts (texas deadlift bar)
5x135
5x225
1x315
5x405 (straps)
5x460
3x5x515

Axle Bench Press
5xAxle
5x66
5x136
5x186
5x226
5x251
3x281
5x316
9x251

DB rows 105
3x12
2x11

Axle curls
1x100

Notes: Ran about 70 minutes.  Part of that was I re-pulled my glute on the right side on rep 3 of the first workset of deads, so I was resting a little longer between sets to recover.  Was in a good bit of pain earlier today, but seems to be fading.  I crammed in 2 workouts back to back because I'm sleeping on the jobsite tonight and woudln't have a chance to train in the morning on wed; just going to move training around as needed.  Bench took a hit since I couldn't get decent leg drive with the tweaked glute.  Kinda liked bringing the Poundstone curls back as something a little more time efficient.

General notes: Woke up at 197.2 this morning.  Nutrition still going strong.

Monday, June 26, 2017

Training Log: Entry 2394


BUILDING THE MONOLITH WORKOUT 7
AM WORKOUT

Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
1x280
5x300
5x340
5x5x380

Axle strict press
5xAxle
5x66
5x136
5x161
5x186
5x206
8x161

Chins (various grips)
17x6

Band pull aparts
5x20

Dips
120

Notes: Giantsets as before, dips at the end.  Squats didn't feel as awful as week 1; I might be adapting to the workload.  I belted up for the topset of press, which was most likely the deciding variable.  I may need to start bringing that back into the rotation.  Dropped the TM on press by 5lbs to make this managable.  Workout took right around an hour.  Upping chin reps each week, which has the added benefit of being done earlier.

General notes: Woke up at 199.2 this morning.  Still think a lot of that is weekend bloat, but it's at least moving in the right direction.

Sunday, June 25, 2017

Training Log: Entry 2393

Prowler w/200lbs loaded
8x50'

Notes: Better than last week, but still sucks.  Don't want to push much harder since tomorrow should be a challenging squat workout.

Woke up at 197.4.  Cheat meal is working.

Saturday, June 24, 2017

Training Log: Entry 2392

BUILDING THE MONOLITH WORKOUT 6

AM WORKOUT

Buffalo bar squat
5xBar
5x100
5x140
3x190
1x230
5x260
5x300
5x340

Log clean once and press away
5xLog
10x5x110

NG chins w/95lbs
5x5

Band pull aparts
5x20

Farmer's walk shrugs 115
5x20

Standing ab wheel
3x8

Buffalo bar squat 230
1x20

Notes: Very light and fast day here; prepping me for Monday.  In my next life, I might clean/viper reach rep of the log to make it more challenging.  Ran it like before, with giantsets all over the place.  The 20 rep squats were semi-challenging, but nothing terrible.  Threw in the ab wheel work because I had room for it and wan't to keep some manner of ab work in.

General notes: Woke up at 194.8 this morning.  Work is vetoing my constant eating of eggs, and I can live with that.  I'll have to eat more at home.  Going to try to go big on a cheat meal today.

Thursday, June 22, 2017

Training Log: Entry 2391

Stone of Steel over bar EMOM for 7 minutes

https://youtu.be/rzBrXoKdMDk

Notes: I have no idea what the height was, but this was an asskicker.  Couldn't last the full 10.  Time for me to start learning how to do triple extension.

Woke up at 194.4 this morning.  I've been holding strong on the diet trying not to overcorrect, but I am clearly losing weight.  Made a concentrated effort to eat more.

Wednesday, June 21, 2017

Training Log: Entry 2390

BUILDING THE MONOLITH WORKOUT 5

AM WORKOUT

Deadlifts (texas deadlift bar)
5x135
5x225
1x315
5x355
5x405 (straps here on)
2x5x460 (touch and go)
1x5x460 (deadstop)

Axle bench press
5xAxle
5x66
5x136
5x186
3x231
3x266
9x301
17x231

Curls 45
5x10

Hammer curls 45
5x10

DB rows 105
2x12
2x11
1x10

Notes: Definitely easier than the first time.  I planned to do deadstops the whole time, but I forgot to vector in that my wife sleeps in on Wednesdays, and I don't want to be slamming weights to wake her up.  I timed the last set to right around when her alarm woulda been going off, but I'll see what my plan is moving forward.  Got the whole thing done in about an hour again.  Hamstrings aren't sore like they were last week; think I'm adapting.  Right ankle got torqued on one of the sets of deadlift warm-ups, but otherwise everything held up.

General notes: Woke up at 195.4.  Helped my neighbor move a washer and dryer into their moving truck and got rewarded with 4 5lb and 4 2.5lb tubs of whey protein.  Only 1 has expired, and trying it yesterday it was just fine. Think I'm going to throw a shake onto daily protein intake for the routine, as this seemed like some sort of omen.

Tuesday, June 20, 2017

Training Log: Entry 2389

AM WORKOUT

JM walks, chains+5lbs

50 minutes

Notes: Clipped 2 2.5lb plates to the chain rig.  Easy way to add some weight.  I like this conditioning for how uniquely miserable it is.  I'm not huffing wind, but I am beat down when it is done.  Seems a little easier on my knees too.
Woke up at 196.2. 

Monday, June 19, 2017

Training Log: Entry 2388


BUILDING THE MONOLITH WORKOUT 4

AM WORKOUT

Buffalo bar Squats

5xBar
5x100
5x140
3x190
1x230
5x260
5x300
5x5x340

Axle strict press
5xAxle
5x66
5x136
5x146
5x166
5x191
12x146

Chins (various grips)
20x5

Band pull aparts
5x20

Dips
150 reps

Notes: Same approach as last week, except I cut the dips out of the circuit and just did them rest pause at the end for reps.  Much more viable approach; far better recovery on the squats.  Wasn't huffing nearly as bad, but this was slightly lighter as well.  Press was smooth, but defintely heavier than it needs to be.  Workout took about an hour.
General notes: Woke up at 196.0.  Elbows are pretty beat up; I imagine that's the weighted chins.

Sunday, June 18, 2017

Training Log: Entry 2387


High handle Prowler w/200lbs
8x60'

Notes: 30 seconds rest between sets.  Right quad was cramping something fierce.  Still a solid ass kicker.

Woke up at 195.8 this morning.  Had a father's day breakfast buffet and ate my weight in bacon.  Should put me in a good way weight wise.

Saturday, June 17, 2017

Training Log: Entry 2386

BUILDING THE MONOLITH WORKOUT 3

AM WORKOUT

Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
5x280
5x320
5x360
20x180

Axle Continental and Press Away
5xAxle
5x66
5x136
10x5x156

Weighted NG chins 85lbs
5x5

Band pull aparts
5x20

Farmers handle shrugs 115
25,20,15,15,10,15

Notes: Rather than do notes after everything, let me just explain how this all worked out.

Did a giant set to start of Squat-chin-press.  No warm-ups for chins, so did the worksets in between the warm-ups for squats and presses.  Once I ran out of chins, I transitioned to band pull aparts, so it went Squat-pull apart-press.  Once I hit 5x360 on squats, I saved 20x180 for the end of the workout so transitioned to shrug-pull-apart-press.  When I ran out of pull aparts, it just went shrug-press as a supersert.  Once I was done with everything else, I did the 20x180.

The widowmaker definitely wasn't the hardest thing I've ever done, but I made it as challenging as I could by ensuring I was lockout out every rep.  Original gameplan was to only continental around 5 sets of the presses, but I had enough in me to do the whole thing.  I think this was the right weight for 1s week rather than 3s, so I may repeat during week 3 or only go up 5lbs and adjust TM from there.

Got the whole thing done in just about 50 minutes.  I'll upload video later.

General notes: Woke up at 195.4.  Fascinating how much food I can add and still not move up much. Think it's a sign to how much I'm burning.  Gonna keep slowly ramping up the intake.


EDIT: Here is video of day 2 and 3

https://www.youtube.com/watch?v=FB9psIZdMFQ

https://www.youtube.com/watch?v=5_x-NRslPpY&t=307s