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

Friday, June 16, 2017

Training Log: Entry 2385

AM WORKOUT

10 Minute EMOM circus dumbbell (95lbs) and stone trainer extensions (165lbs)

Notes: Started off 1 per arm on the DB and laddering up reps on the stone trainer.  Once I got to minute 5, switched to 1 rep CDB alternating arms each minute and singles on the stone trainer.  This really sucked even more than I expected; good to keep on the books.

Woke up at 195.4. this morning.  Glad to see weight has been gradual, rather than big jumps.

Wednesday, June 14, 2017

Training Log: Entry 2384

BUILDING THE MONOLITH WORKOUT 2

AM WORKOUT

Texas Power Bar touch and go Deadlift
5x135
5x225
1x315
5x380 (straps from here out)
5x435
3x5x490

Notes: Pulled my left hamstring on the second warm-up set, so everything after that was hell and my starting position was all jacked up.  Still sore from Monday, so something I had to work around.  Might be more dilligent with recover, or see if I adapt.

Axle bench
5xAxle
5x66
5x136
5x186
5x211
5x251
10x281
16x211

Notes: This is a planned program deviation.  Rather than doing the 5x5, I'm sticking with traditional 5/3/1 with a FSL AMRAP.  This has been working incredibly well for my bench, and for the first time in about a decade it's finally moving upward, so I'm not messing with success.  I might compensate for the lacking volume with my conditioning work.

DB curls 40
5x10

Hammer curls 40
5x10

DB rows 105
1x12
1x11
3x10

Notes: The rows are really what got me in the end. Kept feeling like I was going to puke.
General notes: Woke up at 194.8.  Got the workout done in just under 60 minutes.  I took video again and will upload tomorrow, but the strategy was Deadlift-curl-bench repeat.  It timed out that the deadlifts and bench both finished at the same time, so after that I knocked out 2 remaining sets of curls and the 5 sets of rows while cleaning up the bench and deadlift bars.  Wasn't moving qutie as fast today as I was on Monday, but with this being a day of much heavier weight moved on all lifts it was a necessary precaution.

Diet is remaining on point for now.
  
Worth noting that I realized I calculated my deadlift training max for this program using a PM PR and I'm training in the AM.  Not a smart move, but we'll see what happens.  I am supposed to challenge myself here, and I think I'm doing that.

Tuesday, June 13, 2017

Training Log: Entry 2383

AM WORKOUT

Jacob Marley Walks 45 minutes

Notes: Cute name is due to how I rigged up my ghetto weight vest.  Since I don't own a weight vest, I just used some chains, like this



Seemed to have the net effect.  Traps are still pretty achy from it.  Was going to walk around the neighborhood, but we had a lightning advisory, and as much as I'd love to make a new training log all about how I overcame being struck by lightning it just didn't seem like the most effective way to get through Buildnig the Monolith.  It meant I ended up just walking back and forth in my garage for 45 minutes.

Woke up at 193.4.  Peculiar to say the least.  I'll keep an eye on things and see if more calories need to be introduced.

Monday, June 12, 2017

Training Log: Entry 2382

BUILDING THE MONOLITH DAY 1

AM WORKOUT

Buffalo bar Squat
5xBar
5x100
5x140
3x190
1x230
5x280
5x320
5x5x360

Axle Press
5xAxle
5x66
5x136
5x156
5x181
3x201
10x156

Notes: Too high a training max for press for how I'm training this.  I took video and I'll upload it later, but basically I set it up so that I went Squat-chin-press-chin-squat repeat.  This made it so that I could get through the workout faster, but meant very short recovery periods.  I've hit 5x201 on many occasions prior, but that was when press was the primary focus.  On a full body day like this, think it's time to lower it.

Chins (various grips)
25x4

Dips
2x30
3x20

Pull aparts
5x20

Notes: Everything performed between sets of squats.  This was a helluva workout.  Next time, I think I'll save dips for last, because even with the Buffalo Bar, trying to do squats after dips was murder on the arms.

General notes: Woke up at 194.8.  Got the whole workout done in about 50 minutes, which is 10 minutes less than usual, but I needed those extra 10 minutes to lay down and die.  Wanted to prove that this workotu CAN be done in  an hour or less, because I've seen so many people bitch about training time for it.  Still figuring it out, but this has been a great eye opener and really relit some training fires.  Haven't pushed myself this hard in a while.

So, to illustrate the approach, like I said, through the presses it was squat-chin-press-chin-squat repeat.  Once the presses were all done, it went squat-chin-pull apart-dip-chin-squat,repeat. 

For diet overhaul, I'm trying to eat more food and less junk.  Pre-trainig was 2 cups of wild blueberries with 2 tablespoons of raw honey.  Post training was 2 scoops whey, 1 cup frosted flakes, 1 cup skim milk, and that's going to be the most junk food of the day.  I've added a meal on top of my normal nutrition, which is 1lb of beef ribs and 3 hardboiled eggs mixed into a romaine lettuce salad with cucumbers and cherry tomoatos.


EDIT: Here is video of the whole workout

https://www.youtube.com/watch?v=IIQv33_psxE

Monday, June 5, 2017

Training Log: Entry 2381

AM WORKOUT

DELOAD

20 Minute EMOM Circus Dumbbell (95lbs) pull up ladder

https://youtu.be/8bxhmj625lw?t=24

Notes: So they way this worked was this: first 10 minutes, 1 rep per arm on the dumbbell followed by pull up ladders up to 10 reps.  Next 10 minutes, alternate an arm per minute and redo the ladder.  Some garbage reps and kipping at the end there.  THis was plenty intense.  Sneaks up on you good.

Dips
1x50

Pull aparts
1x50

Axle curls
1x50

General Notes: Woke up at 195.2.  We'll see what I end up doing for the rest of the week. 

Sunday, June 4, 2017

Training Log: Entry 2380

PM WORKOUT

Prowler w/200lbs loaded
8x50'

Notes: 30 seconds rest between runs.  These always suck.

General notes: Woke up at 195.0 this morning.  Cheat meal was Panda Express 3 item with veggies (orange chicken bejing beef and teriyaki chicken).  Deload and onto Building the Monolith.

Saturday, June 3, 2017

Training Log: Entry 2379

PM WORKOUT

GHR sit ups w/25lb plate behind head
2x8
1x7

Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
1x370
1x410
1x460

REST PAUSE (15 deep breaths between sets)
10x370
8x370
6x370
3x370
2x370
1x370
5x320

Notes: Been a long time since I had anything heavy on my back for higher reps.  All that time with the lower weight stuff paid off though, as I was recovering pretty quick between sets.  Think I got my TMs figured out for Building the Monolith.

General notes: Woke up at 194.8 this morning.  Back was still a little taxed from deads yesterday.

Friday, June 2, 2017

Training Log: Entry 2378

PM WORKOUT

Deadlifts (texas deadlift bar)
5x135
5x185
5x275
1x365
1x455 (straps from here out)
1x545
1x635 (post surgical PR)
2x0x660
10x455

https://youtu.be/MVw3KCZX9bg


Notes: Had a break in the schedule and deload next week, so decided to see what I could do.  I definitely have the grind back in me, but holy crap I'm pulling slow.  Might be time to swap the axle out for the deadlift bar.  This actually solves an issue I was having, as I wanted to run Building the Monolith this next cycle but didn't know how to axle bench and deadlift easily.

That 10x455 was more of a gut check than I expected.

Also, tried to hit 660 again and missed it again.  Getting close though.  Really need that 300kg pull.
Training Log: Entry 2377

AM WORKOUT

Axle Bench Press
5xAxle
5x66
5x136
5x186
5x226
5x246
3x281
7x311
14x246

Notes: Still feeling a little beat down.  Not my worst performance, but I've had more in me before.

DB hammer curls 45
5x10

DB lateral/power cleans 20
3x12/8
2x10/6

Notes: Performed between sets of bench.  Forgot all about DBPCs until someone mentioned it somewhere else.  Great movement.  Glad to bring it back.

GIANT SETS

Log clean once and press away 135
4x10

NG chins w/30
5x10

DB rows 105
4x5
1x12

General notes: Woke up at 194.8.  I'm planning on attempting a max deadlift this evening to break up my training a bit this week.  

Wednesday, May 31, 2017

Training Log: Entry 2376

AM WORKOUT

SSB Squat
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
1x385+chains
4x425+chains
5x335+chains

Notes: A repeat of my last effort.  Time to switch things out a little.  No regression though, which is a positive.  Things was a massive undertaking.

Reverse hyper 360
4x9

Standing ab wheel
4x8

Neck harness 45
4x25

Notes: All performed between sets of squats

Viking squats 135
1x20

General notes: Woke up at 196.0.  Right lat and hamstring got a little tweaked from this today; I'll see how it pans out.

Monday, May 29, 2017

Training Log: Entry 2375

AM WORKOUT

Axle strict press
5xAxle
5x66
5x136
5x166
3x191
3x211
4x211 (push press)
9x166 (continental and strict press)

Notes: Mostly recovered at this point, but still just sore and beat.  I will see how pressing goes after the deload.  If it's still not in a good way, I might try a different 5/3/1 approach for it.

Chins (various grips)
14,13,12,11,10

Band Pull aparts
5x20

Notes: All performed between sets of pressing.  Going back to switching up the chin grips, but sticking with the super hardcore style still.  Seem to get some decent training effect from it.

Axle rows 186
2x36

Notes: First 18 per set without straps, next 18 with.

Dips
150

Notes: 70 unbroken in the first round.  130 with rest pause, then a break and 20 more.

Axle curls
1x100

General notes: Woke up at 196.4.  Almost out of the woods with the celebratory weekend.

PM WORKOUT

3 mile run w/ Mrs

Notes: Wife wanted to get in a workout and I figured why not.  86 degrees out and I haven't run more than 2 miles in over a year, because I'm really stupid.  No idea on time, but it sucked.

Saturday, May 27, 2017

Training Log: Entry 2374

AM WORKOUT

(3) Axle Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
13x506 (straps, rest pause, touch and go)
5x456 (straps, touch and go)
24 second DOH hold of 276

Notes: In-laws are staying over, so I didn't want to wake them with the deadstop set of 456.  Meant I kept it for touch and go, which was awful.  I was surprised at how well I did on the topset, because my body is still rocked from Murph.  Lotta pain.

GHR sit ups w/25lb plate behind head
1x8
2x7

Buffalo bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
1x370
1x410
1x460

STRIPSET
12x140
12x230
12x320
12x230
12x140

Notes: After 300 air squats, I had little faith in my ability to move heavy weight.  The 460 was a total grinder.  This up and down stripset was a good way to maximize small weight.

General notes: Woke up at 196.0.  Eating out more this weekend; lot more sodium.

Friday, May 26, 2017

Training Log: Entry 2373

AM WORKOUT

Axle Bench Press
5xAxle
5x66
5x136
5x186
3x231
3x261
7x296
17x231

Notes: Apparently I'm still fatigued from Murph.  Couldn't find a decent groove.

DB hammer curls 45
4x9

DB lateral/rear laterals 20
5x11

Notes: Performed between sets of bench.


GIANT SETS

Log clean once and press away 135
4x9

NG chins (various grips)
5x10

DB rows 105
4x5
1x11

Notes: Took the chins light due to yesterday.  Lats are pretty torched.

General notes: Woke up at 193.8.  Need to establish a new purpose for my training soon.

Thursday, May 25, 2017

Training Log: Entry 2372

Murph Hero WOD

1 Mile run
100 pull ups
200 push ups
300 air squats
1 mile run

54:43

Notes: Ran it in order, not broken up, and no kipping.  No tac vest (none offered), so I figured I could make it suck more by not breaking it up.  A solid challenge.  The final mile HURT.  I was running like the Frankenstein monster.

Ran the first mile in 7:58.  Took me 10 minutes to do all the pull ups, 10 to do all the push ups, 13 to do the squats, and then finished the final mile in 9 minutes and some change.

Woke up at 194.0, so at least I came into this light.  Now to find a new challenge.

Tuesday, May 23, 2017

Training Log: Entry 2371

AM WORKOUT

Buffalo bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
5x10x320

Notes: Been wanting to do that for a while.  Actually seem to be sticking to my ME-RE alternate each week approach.  I think it's a viable way to go about things.  This wasn't super challenging, but still taxing in it's own right.  I might throw in a widowmaker at the end.

GHR
4x10

Standing ab wheel
4x8

Neck harness 45
4x25

Notes: Performed between sets of squats.

General notes: Woke up at 196.2.  No reverse hyper today; don't know if I cut it out to save my lower back for Murph or just a lack of motivation. 

Monday, May 22, 2017

Training Log: Entry 2370

AM WORKOUT

Axle strict press
5xAxle
5x66
5x136
3x151
3x181
6x201
5x201 (push press)
3x151 (continental and strict press)

Notes: Still not moving quite as well as I'd hoped post TM reset, but I'm thinking a deload might go a long way.

Pull ups
5x13

Band pull aparts
5x20

Notes: Between sets of pressing.  Still doing the super hardcore pull ups.

Axle rows
2x34

Notes: 17 without straps, 17 with, then rest.

Dips
150

Notes: 120 in the first, 30 in the second.

Axle curls
1x100

General notes: Woke up at 195.4 this morning.  Legs are sitll killing me from Saturday.

Sunday, May 21, 2017

Training Log: Entry 2369

Prowler (high handles) w/90lbs
20x60'

Notes: Did this EMOM.  Wasn't terribly challenging, but a little taxing at the end.  Mainly did this to get my legs to recover from that squat workout and help me break back in to strongman.

Woke up at 196.4 this morning.  Appetite has been up past few days.

Saturday, May 20, 2017

Training Log: Entry 2368

AM WORKOUT

(4)Axle mat pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
15x506 (straps, touch and go, rest pause)
10x456 (straps, dead stop)
20 second DOH hold 276

Notes: Awesome showing today.  Hit 4 reps on the 1st rest pause, and everything else just felt smooth and strong.  My left oblique has been hurting for the past few days, so I was shocked that this went as well as it did.

GHR sit ups w/25lb plate behind head
1x8
2x6

Notes: Just trying to bring this back.

Buffalo Bar Squat
5xBar
5x100
5x140
3x190
1x230
1x290
1x320
1x370
1x410
1x460

STRIPSET

10x320
20x230
30x140

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

Notes: Been chasing this workout for a while, and today it seemed to pan out.  Totally exhausting.

General notes: Woke up at 196.0.  Cheat meal yesterday was some Taco Bell.

Friday, May 19, 2017

Training Log: Entry 2367


AM WORKOUT

Axle bench press

5xAxle
5x66
6x136
5x186
5x211
5x246
15x281
18x211

Notes: Those training max resets are so good to me.  That topset was a strong effort.

DB hammer curls 45
5x8

DB laterals/rear laterls 20
3x11
2x10

Notes: I'm going back to something I used to do, where it was light work between the benching and then doubled up back work on the giant sets.  I'm liking it more; think it might stay.

GIANT SETS

Log clean once and press away 135
4x8

Pull ups w/35
5x8

DB rows
4x5
1x10

Notes: Solid circuit on these.  Left elbow getting a little upset from all the pull ups.

General notes: Woke up at 195.0.  Body comp seems to be holding well around this weight.

















Thursday, May 18, 2017

Training Log: Entry 2366

Fitness Test

Height: 5'9
Weight: 196
Waist: 33"
1 minute push-ups: 57 (max score)
1 minute situ ups: 54 (max score)
1.5 mile run: 11:32

Notes: Ran my fastest mile in training at 7:14, but meant I peaked a little too early. This is 33 seconds worse than last year's time, but I was running a LOT more then. Gonna try to get some lifting in later this evening.

Tuesday, May 16, 2017

Training Log: Entry 2365


AM WORKOUT

SSB Squat
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
1x385+chains
4x425+chains
5x335+chains

Notes: This was a real ME workout for sure.  Really pushed that 4th rep.  Pinched a nerve in my upperback as well, but nothing awful.  Happy to see the strength coming back.

Reverse hyper 330
4x8

Standing ab wheel
4x8

Notes: Performed between sets of squats

Viking squats 135
1x15

General notes: Woke up at 196.0.  Not too terribly sore from the 20 rep deads.

Monday, May 15, 2017

Training Log: Entry 2364

AM WORKOUT

Axle strict press
5xAxle
5x66
5x136
5x146
5x161
8x191
5x191 (push press)
12x146 (continental and strict press)

Notes: Feeling a little underrecovered.  Been pushing myself hard between the running and lifting, and keeping the calories low considered.  I think the deload after this cycle will pay off.

Pull-ups
5x12

Band pull aparts
5x20

Notes: Performed between sets of presses.  Pull-ups super hardcore chin over bar style.

Axle rows 186
2x30

Notes: First 15 reps without straps, next 15 with, then rest.

Dips
150

Notes: 110 in the first round, 40 in the second

Axle curls
1x100

General notes: Woke up at 196.0.  Lot of sodium yesterday from all the breakfast meat.

Sunday, May 14, 2017

Training Log: Entry 2363

Track Run
1.5 miles
11:22

Notes: I improved my mile time, at 7:18 vs 7:22 last time, but the wind picked up on those last 2 laps and it was like running in place.  I'm definitely at the best I can do without specifically dedicating effort to improving my time (speed and tempo runs, longer distances, etc), and that's fine with me.  I'll do my fitness test on thursday, do another run the sunday after that, and then Murph on thurs after that, and then probably be done running for a bit.

Woke up at 194.4.  Cheat meal was a mother's day brunch.  Lots of bacon and other meats.

Saturday, May 13, 2017

Training Log: Entry 2362

PM WORKOUT

(5) Axle Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
18x506 (straps, rest pause, touch and go)
20x406 (straps, touch and go)

https://youtu.be/hbhzIBt_OZs

Notes: Another forum had a challenge for 20RM deads.  This is close to that. Wanted to get it all done in one shot, but wasn't quite in the cards.  For doing it at the end of the workout, I'm ok with it.

GHR sit ups w/25lb plate behind head
2x8

Notes: Getting better about bringing this back into the programming, but still just feel like I spend a LOT of time on this day.

Buffalo bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
1x370
1x410
1x460
30+10x230

Notes: Still maintaining the strength and keeping my knees happy.  Nothing crazy, but once Murph is over I can get back to that.

General notes: Woke up at 194.0 this morning.

Thursday, May 11, 2017

Training Log: Entry 2361

Track Run
1.5 miles
11:22

Notes: Think I've finally hit my baseline.  This was just a 5 second drop from before.  My legs seem to have caught up to my lungs.  Fitness test in a week, Murph in 2.

General notes: Woke up at 195.4.

Wednesday, May 10, 2017

Training Log: Entry 2360

AM WORKOUT

Axle bench press
5xAxle
5x66
5x136
5x186
5x226
5x256
3x291
6x326
16x256

https://youtu.be/S4VyLlYFPKk

Notes: Hit 2 big goals today.  That 326 is absolutely a lifetime PR, and I honestly think I had a 7th in me with a better set-up.  For 16x256, that is exactly twice as many reps on 256 as when I started 5/3/1 back in Nov of 2015, and that's as a back off set rather than a topset.  If I ever needed clear evidence of the effectiveness of this program, there it is.

DB hammer curls 40
5x10

DB lateral/rear lateral 20
5x11/11

Notes: Performed between sets of bench.  With this being the 1s week, I used lighter assistance between benching.

SUPERSET

Log clean once and press away 125
4x10

Pull up w/30
5x10

Notes: Solid performance.  However, right shoulder got tweaked halfway through the last set of the log, and left elbow was getting a little mad on the pull-ups.  Not doing enough rowing for my liking, but this is a temporary diversion for Murph with an emphasis on pull ups.

General notes: Woke up at 195.4.  Higher sodium day yesterday; thinking I'm primarily holding water.

Tuesday, May 9, 2017

Training Log: Entry 2359

1.5 Mile track run
11:27

Notes: A 31 second drop off from last time, and like a minute 20 from when I started.  Lungs are still feeling fine, and I'm not sprinting the end.  Just rediscovering that foot speed.

Woke up at 193.4.  Had the day off work to work on an academic paper, so it was pretty relaxed.

Monday, May 8, 2017

Training Log: Entry 2358

PM WORKOUT

Buffalo bar squat
5xBar
5x100
5x140
3x190
1x230
1x280
3x10x320

Notes: Goal was 5x10, but felt my right glute start going the way of my left so played it smart and called it.  Slept 2.5 hours at work last night, so this was still a good effort.  At least I actually got some sub-max work in.

GHR
4x10

Standing ab wheel
4x8

Neck harness 45
3x25

Notes: All performed between squats.

General notes: No weigh in this morning since I woke up on the job site.  Schedule is jacked up, but I'll manage.

Saturday, May 6, 2017

Training Log: Entry 2357

PM WORKOUT

Axle strict press
5xAxle
5x66
5x136
5x181
3x201
3x226
1x226 (push press)
8x181 (continental and strict press)

https://youtu.be/p5h1lzXlAac

Notes: REALLY wanted that 4, but been training a lot of days in a row, and hit this workout up right after mowing the lawn.  Energy reserves were just tapped.  Still a very significant PR, and a sign that it's time to reset the training max.

Pleased with that FSL set.  I think I started this cycle with 181 for 10, so to come that close on a back off set is a sign that things are moving really strong.

Pull ups
5x11

Band pull aparts
5x20

Notes: Hitting those pull ups with chin way over.  Still prepping for Murph.  All of this done between presses.

Axle rows 226
50

Notes: Hit 15 reps without straps, then 10 with straps, for 2 rounds.  Nice training effect.

Dips
150 reps

Axle Curls
1x100

General notes: Woke up at 194.0.  Training schedule is all jacked up to accommodate travel and work, but it's moving along well.

Friday, May 5, 2017

Training Log: Entry 2356

AM WORKOUT

(6) Axle Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
14x506 (straps, rest pause, touch and go)
10x456 (straps, dead stop)
26 seconds DOH hold 276

Notes: Schedule is all messed up, but things moved smooth.  I had a 15th rep in me for the topset, but I could feel my right glute going the way that my left had gone, so I gave it a rest.  Thinking I might actually need to spend some time training them specifically, as I seem to be running into specific issues.

Buffalo Bar Squat
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
1x370
1x410
1x460

STRIPSET
10x320
20x230
24+6x140

Notes: Knees aren't a big fan of heavier loads with all the extra running, so I'm keeping things light and maximizing fatigue.  I like what I've come up with on this stripset; still haven't hit that goal of a full 30 on the final set.

General notes: Woke up at 192.4 this morning.  Big drop; skipped lunch yesterday due to work.  Still need to get in some ab work for today.

Thursday, May 4, 2017

Training Log: Entry 2355

AM WORKOUT

Axle bench
5xAxle
5x66
5x136
5x186
5x226
3x241
3x276
8x311
16x241

Notes: This was a pretty solid day.  10 was the goal for the topset, but right elbow was having difficult locking out at rep 8.  I'm thinking next week will be a good showing.  Post comp recovery is coming along strong.

DB lateral/rear laterals 20lbs
5x10/10

Band pull aparts
5x20

Notes: Had to drop the Mrs off at the airport this morning, so used some lighter assistance between warm-ups to make things move faster.

GIANT SETS

Log clean and press away 125
4x8

Pull ups w/30
5x9

DB hammer curls 40
4x9

Kroc rows 105
1x10

General notes: Woke up at 195.4.  Imagine I'm holding a little water from overhydrating post run last night.  Things are a little screwy.

Wednesday, May 3, 2017

Training Log: Entry 2354

Track run
1.5 miles
11:58

Notes: 45 seconds off my last track time.  My conditioning is holding strong, just don't have the footspeed I need.

Woke up at 194.0.

Tuesday, May 2, 2017

Training Log: Entry 2353

PM WORKOUT

SSB Squats
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
1x385+chains
3x425+chains
5x335+chains
10x245+chains

Notes: Feeling strong again.  Like 98%.  I'm also blatantly ignoring my previous idea of working sub max on this, because I am pretty stupid.

Reverse hyper 360
2x15
2x12

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

Neck harness 45lbs
3x25

Notes: All performed between sets of squats.

General notes: Woke up at 194.4.  Recovery post contest is going strong.

Monday, May 1, 2017

Training Log: Entry 2352

PM WORKOUT

Axle strict press
5xAxle
5x66
5x136
3x166
3x191
5x216
4x216 (push press)
10x166 (continental and strict press)

https://youtu.be/M3ab4WqwyAY

Notes: Schedule is a little screwy, so trained in the evening.  Goal was 6 for that topset, but this is still some manner of lifetime PR.

DB rows 105
5x10

Band pull aparts
5x20

Notes: Performed between sets of pressing


CIRCUIT (no rest)

15 pull-ups
20 bodyweight squats
20 dips
then back again

5 rounds

Notes: Total time was 11:45.  To explain, I'd do the full circuit, then I'd work backwards to 20 bodyweight squats and 15 pull-ups, then forwards to 20 bodyweight squats and 20 dips.  Basically used squats to buffer the upper body work.  Ended up being 75 pull ups, 200 squats and 100 dips.  Slight prep for Murph.  Not awful, but not enjoyable.

General notes: Woke up at 193.2 this morning.  Free of most aches and pains.  Pinky is still swollen.