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.

Sunday, April 30, 2017

Training Log: Entry 2351


Treadmill run
Incline: 1
Speed: 7.5
Distance: 1.5 miles
Time: 12:00

Notes: Did this off 3 hours of sleep at work.  Much better than the track run.  Knee was happier as well.  My conditioning is fine for this, just a question of getting my knees to match my lungs.

No weigh in this morning as I spent the night at work.

Saturday, April 29, 2017

Training Log: Entry 2350

AM WORKOUT

(7) Axle Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
15x506 (straps, touch and go, rest pause)
10x456 (straps, deadstop)

Notes: I realized I forgot the girp work.  I'm out of practice.  That said, my glute is finally healed, and I was able to attack this workout just like I used to.  I've brought the weight way down so I can focus more on submax training and accumulating volume; should set me up for success down the road.  Already got a bunch of blow out blood vessels; good to be back to normal.

Buffalo bar squats
5xBar
5x100
5x140
3x190
20x230
6x230

Notes: Goal was a super high rep 230 set, but left knee is pretty pissed off from the run yesterday.  Gotta get used to all the various demands I'm placing on my body.

General notes: Woke up at 195.0.  Ended my celebratory week with my burger and onion rings at the local place.  Been a good recovery week from my competition; time to start ramping up the training.

Friday, April 28, 2017

Training Log: Entry 2349

AM WORKOUT

1.5 mile track run
12:43

Notes: Did this first thing in the morning with no warm-up.  Consequently, the first 2 laps, my left knee didn't to open up, and it was more a shuffle step than a run.  Lesson learned; need to get in a brief warm-up to get the knee firing.  This was way slower than I wanted, but a consequence of taking a month off for my contest.  I think I might bump running training up to twice a week leading up to my fitness test/Murph, and then scale it back to once a week to get more strongmanny.

Woke up at 195.4 this morning. Was 193.0 yesterday.  Been having a lot of sodium with company over for the next few days.

Wednesday, April 26, 2017

Training Log: Entry 2348

AM WORKOUT

Axle bench press
5xAxle
5x66
5x136
5x186
5x226
5x256
10x291
20x226

Notes: Feeling better everyday, but still keeping it light and easy.  Hit both goals for the topset and the FSL.  Right shoulder blade still a little pissed off.

DB rows 105
4x10

DB lateral/rear later 15
5x10

Notes: Performed between sets of benching.

GIANT SETS

Log clean and press away 125
4x8

Pull ups w/30lbs
5x8

DB hammer curls 40
4x8

Notes: Shoulder blade didn't like the log.  Conditioning is still shot post competition; was sucking wind.  Gonna focus on pull ups for this month to prep for Murph.
General notes: Woke up at 193.6 this morning.  Gonna have some time off over the next few days, so might get in some afternoon training.

Tuesday, April 25, 2017

Training Log: Entry 2347

AM WORKOUT

Viking Squat

5xBar
5x95
5x135
3x185
1x225
1x275
1x315
10x225
20x135

Notes: Feeling real good, but apparently still recovering.  I actually felt stronger for 315, but I lost the bar and it fell onto the pins on the second rep, and I figured that was a sign to just take it a little easy.  I was gassed hard after 10x225.

GHR
4x10

Standing ab wheel
4x8

Notes: Performed between sets of squats.

Reverse hyper 50lbs
2:00

General notes: Woke up at 193.4.  Pulled my right shoulder blade; most likely on the falling viking squat. Nothing too awful, but something to watch out for.  Debating buying a weighted vest to prep for Murph.  I could also just wear some chains.

Monday, April 24, 2017

Training Log: Entry 2346

AM WORKOUT

Axle strict press
5xAxle
5x66
5x136
5x156
5x181
5x201
4x201 (push press)
10x156 (continental and strict press)

Notes: Coming back from the contest, felt a little beat up still, so just went for prescribed reps.  Was good to get some blood flowing, and strength is holding up real well.

Pull ups
5x10

Band pull aparts
5x20

Notes: Prepping for Murph on 25 May, focusing on getting my chin over the bar each rep.  Before, my concern was more about lat contraction, whereas now it's about ROM.  I might try to learn how to kip at some point.

Axle rows 186
50 reps

Dips
100 reps

Axle curls
1x100

Notes: All on the lighter side, just to recover.


General notes: Woke up at 195.0.  Considering all the nutritional debauchery that occurred over this weekend, that's pretty crazy.  Just gonna keep riding that wave.

Sunday, April 23, 2017

10TH STRONGMAN COMPETITION: 2017 EMPIRE CLASSIC

So first, the video


10th competition is over and done with.  I met 2 out of my 3 goals; I placed, and I didn’t get injured.  I wanted to qualify for nationals out of this comp, but it wasn’t in the cards.  I had 1 big error that cost me first in one event, but ultimately I wasn’t ready for what this show would bring.  Part of that burns me, but at big part of it excites me; it’s good to know I’m not even close to done in this sport yet.  I still have a lot to learn.

TRAINING

Training for the event went pretty poorly.  I got a bad glute injury on my left side right around the time the show was announced that was never healed until about the day of the show.  I ended up not deadlifting for 3 weeks before the show, and even prior to that my deadlift workouts were pretty poor.  However, none of the competition movements seemed to hurt the glute, so there’s that.  I also ended up buying myself a 12.75” Circus Dumbbell to get in some real practice, which was a pretty smart move all things considered.  I was losing weight coming into this show, mainly because I seem to perform better whenever I do that.  Ended up weighing in at 198.0 with a few meals in me in jeans and a t-shirt the day before the show.

EVENT 1: FRAME DEADLIFT FOR REPS 450LBS

Usual strongman last minute changes here.  We were going to be told go, and at that point we could set up our straps, vs getting set and then going.  I realize nationals is moving in that direction, but honestly I think it’s just a dumb ploy to get us to all go out and buy figure 8 straps.  I switched to my Why Our Way straps since they were easier to throw on quickly compared to the Ironmind ones.  Also, we now had a down AND up command, whereas before it was just going to be a down command.

I managed 20 reps in 60 seconds, losing the 21st rep because my left strap slipped.  This was good enough to tie for second place. First was 21 reps.  I will say that, ultimately, I lost first because I wasn’t strong enough.  That said, I also was moving slow because I could not hear the “up” command over the sound of the plates clanging, and I lost a lot of time staring at the judge waiting for an up command he already gave me.  I think an up command is a legit idea when you’re lifting a weight that people are only gonna hit 5-10 reps with, but on rep fest weights, it’s really going to boil down to who got the faster command to decide who wins.  This is the second time I’ve been burned this way, so lesson learned; I’m gonna ask for a hand signal from the judge for an up command and for him to yell and say the command multiple times. 

EVENT 2: PRESS MEDLEY (180LB KEG, 200LB LOG, 231LB AXLE, 125LB CIRCUS DUMBBELL FOR REPS)

Probably the event I trained the most for, specifically the dumbbell.  I haven’t hit a circus dumbbell of any variety since Dec 2015, so I was way out of practice. I managed to hit the competition weight for a sloppy double the week before the show.  Last time I clean and pressed a keg was ALSO Dec of 2015, so I brought that back into the rotation quickly.

The keg killed about half the competition, but someone managed 3 reps on the dumbbell before me, so I had a number to beat.  I got out and 1 motioned the keg, hit the log without  much trouble (a 12” steel log is a lot easier than the 14” mutant I built at home), and then lost the continental on the axle.  Looking at the video, I caught it too low the first time.  It was a quick correction, but I was a little unstable at the top.  I imagine it was the train wheels throwing me off.

The dumbbell in the contest was a lot like the one I had at home, which is to say crazy.  I was having a difficult time finding a stable position.  I know I need to figure out my rack on the CDB, but with only 6 weeks to build up STRENGTH on the movement, technique had to take a backside.  I was using a technique where I’d spin the bell on my shoulder and press it while it was moving through space once it hit a balanced point.  It sounds crazier than it is.  It worked for one rep, but that was it.  Someone else managed 1 rep as well.  If they were using split times, I took second here.  If not, I tied for second.

EVENT 3: 250LB STONE OF STEEL OVER 52” BAR

This was a first for me.  To prep for the stone of steel, I used a stone simulator with a combination of bumper plates and metal.  I figured the slippery bumper plates would get me used to the surface, and the uneven weight distribution would get me ready for the weight of the SOS.

I was mostly right.  I was the first guy in my weight class to even lap the damn thing, but just couldn’t nail the extension.  For the most part, I just didn’t have the confidence in losing the stone to the extension over the bar.  Looking at the video, I was much closer than I felt, but it was a helluva fight, and eventually the stone threw me on my ass.  I ended up performing a backwards summersault to escape the stone’s path and then put my arms up triumphantly proclaiming that I stuck the landing.  Gotta have some humor in this, and honestly this event broke me out of a funk during this contest and got me to start having some fun.  This was the second time I’ve ever zero’d an event, and the first time as a result of lacking strength, which was a motivator more than anything else.  That said, being the first to lap the stone and doing it without wide receiver gloves, a grip shirt, tape, and all the other weird voodoo that was being used made me feel pretty badass. …although I did steal someone’s tacky towel.

EVENT 4: POWER STAIRS (250LBS, 300LBS, 350LBS, 3 14” STEPS EACH)

I prepped for this event using a Hungarian core blaster loading to a 20” plyobox.  It worked well enough.

Time to beat was 27 seconds and some change, and I managed 23 before getting beaten by a 20 second and 16 second placing.  My biggest mistake was being short, so next time I’ll pick better parents.  Otherwise, I needed to pick a little higher on the 350s to get some better clearance, but this went about as good as it could.

EVENT 5: CRUCIFIC HAMMER HOLD (14LB HAMMERS)

Initially, this event was only going to be for the top 2 competitors in each weight class, but they opened it up to everyone at the end.  It was worth double points, to create some drama.  I actually DID train for this one, and I felt like it was a smart idea.  I took 2 5lb loading pins and placed a 10lb weight on each of them with some locking collars to hold them in place.  I then held the pin about 2-3” below the plate.  I heard that the hammer held likes to tip, and it really stresses the wrist, so this did a good job of training that.

Time to beat was 1:50+.  That was an outlier, as up until that point 1:20 was a good time.  That said, there’s no real way to say this without sounding cocky, but I don’t think there are a lot of people out there with a pain tolerance greater than mine.  It’s about the one thing I bring to the table, after all the stupid stuff I regularly submit myself to.  I set up the hammers, and went through my ritual of listening to the chorus of “Ruiner” in my head (“you didn’t hurt me, nothing can hurt me, you didn’t hurt me, nothing can stop me now”).  Just kept listening to that until I couldn’t anymore, and when I was done, over 2 minutes had passed.  I took first in the event, and had the second highest time in the contest, beaten only by 1 of the heavyweights (we all held the same weighted hammers).  Sadly, even with the double points, it wasn’t enough to bridge the gap and take second.  I imagine that zero in the third event sealed my fate, but at least I didn’t lose my 3rd place finish.

MOVING FORWARD

For the immediate future, I’m going to lose a little more weight.  I have a physical fitness test coming up this month, and I plan to run the crossfit “Murph” workout on 25 May as part of  work function, so being lighter will pay off.  I’m also going to get my run into better shape.  My conditioning needs to improve as well, as I took a lot of time off after this show.  On top of that, the CDB is going to make regular rotations into my training so I can better practice my skill on it, and I might be eyeing a stone of steel since they seem to be appearing in more and more shows.  I’m still not done yet.


I don’t have any other show on the horizon at the moment, but I’m keeping my eyes peeled.  Until then, my off season is going to have a lot of volume and conditioning and I’ll grow as much as I can.

Sunday, April 16, 2017

Training Log: Entry 2345

Circus dumbbell clean and press
1x85
1x105
1x115
1x125
2x125 (clean each rep)

Notes: Real easy workout, but wanted to hit competition weight before the show.  It feels heavy, yeah, but not impossible.  Hitting it with this cartoonish dumbbell should carry over well to whatever we're using at the show. Confidence is high.  Glute has been acting up, but whatever.

Woke up at 195.8.  Had the most amazing cheat meal for brunch.  Buffet.  1 full plate of salad, about a pound of bacon, 2 slabs of steak, ham, various types of sausage, and some eggs.  About 3 full plates of food in total.  Ended up skipping lunch and still wasn't hungry for dinner.  I might make this a regular practice, but I'll see what my appetite is like when I'm training harder.

Saturday, April 15, 2017

Training Log: Entry 2344

AM WORKOUT

T-bar rows
10x1 plate
10x2 plates
10x3 plates
10x4 plates
10x5 plates
6x6 plates
21x4 plates

Notes: Continuing with my "back day, not deadlift day" paradigm.  This worked out well for today.  Left hip was a little stiff, but in all I got in some heavy-ish training.

Standing ab wheel
4x8

Reverse hyper 360
4x12

Notes: Performed between sets of rows

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

STRIPSET (no rest between sets)
10x320
20x230
30x140

Notes: This sucked, but in a different way than the pyramid training.  Upperback was really pissed by the end.

General notes: Woke up at 195.4.  Gonna try 1 more heavish workout with the circus dumbbell tomorrow and then start an aggressive campaign of resting.  Show is 1 week out, and I'm feeling good.  My glute my blow out during the show, but that's about it.

Friday, April 14, 2017

Training Log: Entry 2343


AM WORKOUT

Axle bench press
5xAxle
5x66
5x136
5x186
5x226
5x256
3x286
7x321
12x256

https://youtu.be/TXb20V4D9_M

Notes: Another lifetime PR.  Bench is in a good place these days.  Belly benched the last rep; forearms are a little tender and didn't like the slow eccentric.

Chins
50 reps

Band pull aparts
9x20

Notes: Performed between sets of benching.  Eased off the back work getting close to the show and took things light.

Keg clean and press 182lbs
4x1

Notes: Practiced running up the the keg and 1 motioning it.  Trying to drill under the conditions of a press medley.  Really feeling confident on this.

DB hammer curls 40
4x10

Crucifix hold 25
30 seconds

General notes: Woke up at 195.4.  Work has been stressful and nutrition a little off point.  Thankfully I have room for this.  Got 1 or 2 more heavy workouts and then I just relax.

Wednesday, April 12, 2017

Training Log: Entry 2342

Buffalo bar squat
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
11x370
9x370
20x230

Notes: Sticking with sub-max weights.  Need to rebuild my ability here.  A tough, but not ball busting workout.

KB swings 125
5x10

Standing ab wheel
4x8

Neck harness 45
3 sets

Notes: All performed between sets of squats.

General notes: Woke up at 193.0.  Tends to happen the day after my nights at the office.  It's my last week of heavy work before the contest.

Tuesday, April 11, 2017

Training Log: Entry 2341

Axle Grace
2:57

https://youtu.be/87rVU8xpCXs

Notes: After the last time, I wanted to see what I could do if I just went for speed.  Shaved 20 second off.

Slept at the job site last night, so no idea what my weight was this morning.  Got video from my last press workout though.

https://youtu.be/CPLwf_ypYhU

Monday, April 10, 2017

Training Log: Entry 2340

AM WORKOUT

Axle strict press
5xAxle
5x66
5x136
5x176
3x196
4x221
3x221 (continental and push press)
8x176 (continental and strict press)

Notes: Got some video that I'll upload later.  This was a solid pressing session; much better than last cycle.  Continentals were as smooth as they've been in a while, and everything just seemed to click. 

GB pulldowns 90
3x20
2x15

Band pull aparts
5x20

Notes: Performed between sets of pressing.

Axle rows 206
11+21

Notes: First 11 unstrapped, next 21 with straps.

Dips
150

Notes: All performed in 1 big rest pause set

Axle curls
1x100

General notes: Woke up at 195.0.  Zero pain in the left glute; the rest was what I needed to heal.  I'm going to try to play it smart until the contest, and then really drill myself back up.

Sunday, April 9, 2017

Training Log: Entry 2389

EMOM workout
Odd minute: stone trainer extension w/235lbs
Even minute: CDB clean and press w/105 (1 per arm)

6 rounds of each

Notes: This was an awesome workout. Singles were the right spot. Lapping the trainer was a challenge using a combination of metal and bumper plates. CDB technique is really coming along. I'm finally feeling confident coming into this show. For a while, I thought I mighta made a mistake signing up.

Woke up at 195.0.

Saturday, April 8, 2017

Training Log: Entry 2388

AM WORKOUT

DB rows
10x10lbs
10x25
10x50
10x105
10x190 (straps, DB row handle)
8x260 (straps, DB row handle)
27x105 (straps)

https://youtu.be/cBPrXx-5kW0

Notes: Bit the bullet and executed my contingency plan here of having a back day rather than a deadlift day. An idea I stole from Kroc; deadlift every other week, alternating with a back day focused around dumbbell rows.  As much as it burned my ego not to hit the deads, this was still a tough workout, and got my lats and upperback pretty torched.

Reverse hyper 360
4x10

Superset w/

Standing ab wheel
4x8

Notes: More back work, and staying away from the GHR sit ups, as those always seem to tweak the glute.

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

ONLY RESTING TO CHANGE WEIGHT
10x140
10x230
11x320
10x230
10x140

https://youtu.be/rAPy3Y9UxE4

Notes: Once again, staying away from the heavy stuff.  This workout SUCKS something fierce.  Great way to make light weight feel heavy.  I was dying at the end of it.

General notes: Woke up at 195.0.  Calling this workout a success, as it's the first weekend in 2 months where I haven't felt like my glute had a hole in it. Think I'll continue this all the way until the contest and evaluate from there.  Cheat meal yesterday was a big plate of nachos.

Thursday, April 6, 2017

Training Log: Entry 2387


Crossfit Grace with an axle

3:19

https://www.youtube.com/watch?v=_1Xj6Hm2FdM

Notes: Part of a challenge on another forum.  I originally thought I could use this to practice my continental and leg drive, and then my dumb lizard brain took over.  Still an awesome workout though.

Woke up at 194.4.

Wednesday, April 5, 2017

Training Log: Entry 2386


AM WORKOUT


Axle Bench Press
5xAxle
5x66
5x136
5x186
3x236
3x276
8x306
18x236


Notes: Was supposed to do 271 for the middle set, but I've been a little lazy with the plate loading.  I had 1 more in me on the top set, but butt came off the bench and I didn't want to risk re-tweaking the glute going for an extra rep.


Chins (various grips)
1x25
3x20
1x25


Band pull aparts
5x20


Notes: Performed between sets of bench.


Keg clean and press 182
4x1


Notes: As much as I want to focus on the circus dumbbell, I haven't even touched a heavy keg and the show is 3 weeks away.  Needed to relearn technique on this. First set was ugly, but after that I found my groove.  Being able to hit this fatigued in the morning bodes well for day of the show.  That said, after this contest, I think I need to get my blood pressure checked.  I've been blacking out at the top of overheads, which isn't uncommon in the sport, but is rare for me.  I typically hang out at the slightly elevated range, so I'm curious if I dropped down a touch.


DB hammer curls 40
4x10


Crucifix hold 15lbs
1x60 seconds
1x35 seconds


Notes: Loading pins with 10lb plates, held around the middle.  No idea where I stand on this event, but some training is better than none.




General notes: Woke up at 194.4. Still healing, but I'm starting to finally feel some confidence for this contest.  Training was really touch and go, but seems to be coming together now.

Tuesday, April 4, 2017

Training Log: Entry 2385


AM WORKOUT


Viking Squats
5xBar
5x95
10x10x135


Notes: Letting my glute tweak heal and just hammering volume in the meantime.  I'll be 100% again someday, in the meantime, I'll do what I can.  This was still a pretty tough workout to get through.


KB swings 135
4x8


Standing ab wheel
4x8


Neck harness 45lbs
4 sets


Notes: All between sets of squats.


General notes: Woke up at 195.0.  Still just hanging at that 95%.  At the rate I'm going, I'm just going to throttle back on the non-competition stuff to facilitate healing, and then come back strong once the show is over. 

Monday, April 3, 2017

Training Log: Entry 2384


AM WORKOUT


Axle Strict Press
5xAxle
5x66
5x136
3x161
3x186
5x211
3x211 (continental and push press)
11x161 (continental and strict press)

https://youtu.be/gO347NE7YpU


Notes: Solid day.  5 was the goal for 211.  6 might've been there with a grind, but wasn't worth the fight.  Continental was a little rough on 211 and took some gas away from the push press.


GB pulldowns 90
3x19
2x15


Band pull aparts
5x20


Notes: Performed between sets of press


Axle rows 226
21 reps


Dips
150 reps


Axle curls
1x100


General notes: Woke up at 195.4.  Glute is about where it's been.  Just not cresting past 95% or so. 

Sunday, April 2, 2017

Training Log: Entry 2383

EMOM workout

Minute 1: 3x stone trainer extensions 210
Minute 2: 3x power stair 225
Minute 3: 1x side circus dumbbell 100

7 rounds of each movement

https://youtu.be/b8nvM3Bg6qY

Notes: Just trying to get on top of this show before it comes around.  Technique is getting better, and despite my injury I'm feeling strong.  Stone trainer was unevenly loaded, so it was tough to work with.

Woke up at 195.0.  Diet seems to be getting sorted out.

Saturday, April 1, 2017

Training Log: Entry 2382

AM WORKOUT

(4) Axle mat pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
1x551 (straps)
11x506 (straps, touch and go, rest pause)
26 second DOH hold 27

Notes: Glute is in a weird place.  I'm good for 1 big set, and then after that, I'm done.  Tried working up to my squat workout after this and had difficulty unracking 230.  Think I'm going to do the smart thing and just take a week off next week.  Also going to do some more active rehab for the glute.  Reverse hypers, fire hydrants, whatever I can do to get blood flowing to the area.

Woke up at 195.8.  Cheat meal yesterday was super decadent cheeseburger and sweet potato fries.

Thursday, March 30, 2017

Training Log: Entry 2381

Medley

Press 182lb keg
Run keg 50', load onto prowler
Push prowler 50'

Notes: Did 4 rounds of this.  Keg press technique has fallen apart; need to refine it over this next month.  My conditioning has fallen apart prepping for this contest; need to really drill it come off season time.

General notes: No weigh in this morning.  Worked overnight, got 3 hours of sleep, so guess this was still a decent workout.

Wednesday, March 29, 2017


Training Log: Entry 2380




AM WORKOUT


Axle bench press
5xAxle
5x66
5x136
5x186
5x226
5x256
12x286
18x226


Notes: Program actually called for 220 vs 225, but I was being lazy.  I had 13 in me for that topset of 286, but hit the j-hook on rep 8 and threw off my pace.  Everything felt heavy in warm-ups, but the work sets were solid.


Chins (various groups)
1x25
3x20
1x25


Band pull aparts
5x20


Notes: Performed between sets of bench.


Circus dumbbell
3 sets of 95lb
1 set of 85


Notes: I forget reps at this point.  It's getting better, but still pretty crummy.  Tried propping the bell upright on my shoulder, but it's too damn big.  Just getting into a decent position.  Leg drive was much better; felt my heels leave the floor a few times.


Hammer curls 40lbs
4x10


General notes: Woke up at 194.8.  Keep forgetting to do the hammer holds at the end of the workout.  Probably include them and some keg pressing on a later date.  I was just about blacking out with the CDB; wonder if my blood pressure is too low.

Tuesday, March 28, 2017

Training Log: Entry 2379


AM WORKOUT


Buffalo bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
10x370
8x370


Notes: Talked about this last week, and it looks like it was the right call.  Still feeling beat up, and my submax strength is dropping.  Some time spent alternating between this and maximal strength should pay off.  This was pretty brutal.


Reverse hyper 330
4x8

Standing ab wheel
4x8


Neck harness 45lbs
2x25


Notes: All performed between sets of squats


General notes: Woke up at 195.4.  Less assistance work today to let the glute keep healing.  Left knee is swelling up with increased humidity.

Monday, March 27, 2017

Training Log: Entry 2378


AM WORKOUT


Axle Strict Press
5xAxle
5x66
5x136
5x151
5x176
7x196
7x196 (continental and push press)
10x151 (continental and strict press)


Notes: A little weaker than I would've liked, but it's AM workouts compared to PM.  On the plus side, the continental is getting much smoother and faster, and the push press leg drive was super sharp.


GB pulldowns 90
3x18
2x15


Band pull aparts
6x20


Notes: Performed between sets of press.


Axle rows 206
10+20


Notes: What I'm documenting here is I did 10 reps without straps, then threw on the straps and banged out another 20.  Part of my "single set" approach I'm trying to employ.


Dips
150


Axle curls
1x100




General notes: Woke up at 197.6.  Big spike, but seems to be what happens on Mondays.  Glute/hip is feeling a lot better.  It's been a long healing process for something I'm not really sure HOW I messed up.

Sunday, March 26, 2017

Training Log: Entry 2377

EMOM
Stoner trainer 3x190
Power stair to 21" 3x205
14 minutes

https://youtu.be/i2S7EADsc50

Notes: Switch off every other minute.  Figured out it was an effective way to train for 2 events at once.

Woke up at 196.0.  Starting to gain some confidence in my training.

Saturday, March 25, 2017

Training Log: Entry 2376

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

STRIPSET
3x460
5x410
7x370
9x320
11x230

https://youtu.be/ocS43M7bG2g

Notes: First time in a LONG while my glute/hip was feeling good.  Went for broke with it.  Didn't really have a gameplan with this one, and just made it up as I went along, but it SUCKED.  Exertion headaches and everything; back to the bad ol' days.


General notes: Woke up at 194.8 this morning.  "Cheat" meal was yesterday: 3.5 slices of stuffed crust pizza.  Really need to kick the training into gear; contest is around the corner.

Friday, March 24, 2017


Training Log: Entry 2375


AM WORKOUT


(5) Axle Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
9x551 (straps, rest pause, touch and go)


Notes: Getting better by the week.  Basically, I'll spend the whole week healing, hit this workout, redamage myself, then spend the whole week healing to a slightly better state than before.  The smart move would be to skip this workout, but I've never let being smart slow me down before.


Axle deadlifts 316
1x1
1x2
1x3
1x4
1x5
1x6
1x7
1x8
1x1

https://youtu.be/YUkvhTyRgN4

Notes: Hit a set, every minute on the minute.  Saw this idea online and it's pretty intense.  I think hitting it fresh I'd have a little more in me, but this was still challenging.  Made my left glute mad, but oh well.




General notes: Woke up at 194.6.  Mrs. is coming home from a business trip today, so got half of my Saturday workout in so we can sleep in tomorrow.

Wednesday, March 22, 2017

Training Log: Entry 2374

AM WORKOUT

Axle Bench Press
5xAxle
5x66
5x136
5x186
5x226
5x251
3x281
7x316 (lifetime PR)
12x251

https://youtu.be/Hv_43_4N4zQ

Notes: Solid bench workout.  7 was the goal I walked in with, and I hit it.  For the backdown set, forgot the elbow sleeves and still hit my second goal of 12.  Just a solid day, which is nice compensation considering how the lower body has been a little shot.

Chins (various grips)
1x25
4x10

Band pull aparts
5x20

Notes: Performed between sets.

Circus Dumbbell 95
Right arm: 1, 3, 3
Left arm: 1, 1, 2

Notes: Getting better at figuring out the bell.  I get why people put the elbow up so high now; it braces the bell against the body and makes it more stable.  I need to use a less slippery shirt too.  I'm still 30lbs away from comp weight, but hitting this fatigued first thing in the morning gives me hope.

Log clean and press (clean once) 156
1x7

Notes: Just my finisher to get in some more implement practice.

General notes: Woke up at 195.2.  Still need to get in some hammer hold work; maybe later tonight.

Tuesday, March 21, 2017

Training Log: Entry 2373


AM WORKOUT


SSB Squats
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
1x385+chains
1x425+chains
0x475+chains
1x335+chains


Notes: I am healing, but still not 100%.  425 was tough, but not balls out.  The strength was there for 475, but not the confidence.  Played it safe.  After that, I was pretty toast.  I had an idea in the past about rotating a week of high reps (2x12) and then a week of max effort; something from Kroc's training log.  Might start implementing.


KB swings 100lbs
4x12


Standing ab wheel
4x8


Notes: Performed between squats


Viking squats dropset
10x175
10x155
10x135


Notes: Just something to get blood pumping.


Reverse hyper 50lbs
3:00


General notes: Woke up at 195.0.  Just been feeling dead on my feet these past few workouts.  Feels like my blood pressure is too low.

Monday, March 20, 2017

Training Log: Entry 2372


AM WORKOUT


Axle strict press
5xAxle
5x66
5x136
5x171
1x206
4x216
3x216 (push press)
9x176 (continental and strict press)


Notes: First time in a long while I felt good coming into this workout.  I miscalculated my second warm-up set and hit 206 instead of 196, but right away I realized my mistake so just took it for 1 rep and called it good enough.  86'd the continental on the heavy set, just because I felt like I wasn't getting enough heavy overhead work due to the energy I was losing on the continental.  That said, the continental on 176 was the smoothest I've managed in a while.  Remembering how to get more aggressive with it.


GB pulldowns 90
3x17
2x15


Band pull aparts
5x20


Notes: Performed between sets of presses


Axle rows 226
20 reps


Notes: Strapped up for this one.  Think I'm gonna keep alternating weeks of straps and no straps.


Dips
150 reps


Axle curls
1x100




General notes: Woke up at 197.0.  Higher, but on the low end for Mondays for me.  I'm about a month out from the show, and really need to kick the training into gear.  Nagging injuries got the most of me last month.

Sunday, March 19, 2017

Training Log: Entry 2371

EMOM stone trainer extensions: triples at 181
10 minutes

Notes: This felt SO much better than last time.  Lower back/glute is on the mend.  I am REALLY liking this as a movement.  I actually like the fact that the bumpers come apart as the work goes on, because it means as I fatigue I REALLY have to dial in my technique or else it all falls apart.

Woke up at 195.4 this morning.

Saturday, March 18, 2017

Training Log: Entry 2370

AM WORKOUT

(6) Axle Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
6x551 (straps, touch and go, rest pause)
1x456
37 second DOH hold with 276

Notes: My left glute/ham/hip is getting better, but still not 100%, and this is the workout it affects the most.  Seriously contemplating putting the ROM progression on holding and hitting up 5/3/1 for deads.  Some sub-maximal work might be just what I need.  I'll see how next week goes and go from there.

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


Buffalo bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x330
1x370
1x410
1x460


Pyramid (only rest long enough for plate changes)
10x140
10x230
10x320
10x230
10x140

Notes: I CAN squat heavy with my hip, but I don't think heavy with high reps is in the cards, as I'm moving super slow.  Still wanted to get a good effect going, so tried this out.  Jamie Lewis had a far more psychotic variation of this I'll have to look up sometime.


General notes: Woke up at 195.0.  Weight it doing better.  Biggest change was honestly cutting out Halo Top ice cream in the evening.  Was just extra calories I didn't need.  I'll see how things go and work from there.

Thursday, March 16, 2017

Training Log: Entry 2369

Treadmill run

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

Notes: This felt pretty awful.  Left knee buckled a few times and right wasn't very happy.  Lungs held up well.

Woke up at 194.4.

Wednesday, March 15, 2017

Training Log: Entry 2368

Axle bench press
5xAxle
5x66
5x136
5x186
3x231
3x266
11x301 (lifetime PR)
14x231

https://youtu.be/hQh80JKg76M

Notes: Fairly certain this is the only time I've ever benched 300lbs for double digits.  Pulling it off with 3 hours of sleep is just a cherry on top.  I felt AWFUL, and was really hoping to hit 10 just to beat my previous best of 9.  That extra rep was awesome.  5/3/1 has been a boon for my bench and press; I will absolutely be buying the presale book on Friday.  I encourage every one else to do the same.

Chins (various grips)
1x25
4x20

Band pull aparts
5x20

Notes: Performed between sets of benching.

Circus dumbbell (unloaded at 85lbs)
-Right hand: 4,5,5
-Left hand: 3x3

https://youtu.be/EKQSlBxZBwU

Notes: There is a significant learning curve on this.  The first set is always rough, and after that I get much better.  Video is of the second set.  Third set was even stronger.  I think I might pack the DB on my road trip so I can warm-up with it.

Keg clean and press 100lbs
7 reps per side

Notes: Figure each day I'll start with the CDB and finish off with another implement.  I cleaned as many reps as I could on this before dying.

Hammer curls 40
4x10


General notes: No weigh in today.  Stayed overnight at work with little sleep, so this was a great performance all things considered.

Tuesday, March 14, 2017

Training Log: Entry 2367


AM WORKOUT
SSB Squat
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
1x335+chains


Notes: My back is fried from that EMOM workout. Unracking 385 was a Herculean task. Took it easy today, which was probably for the best.


Reverse hypers 270
4x12


Standing ab wheel
4x8


Notes: Performed between sets of squats


Viking squats
20x155
10x135


Notes: Dropset. Re-tightened the bolt on the harness. Didn't realize how loose it had gotten, and how much it was changing my technique.


General notes: Woke up at 196.6 this morning. I'm thinking about cleaning up the diet and getting a little lean, which I know is a stupid idea while prepping for a contest, but being stupid has gotten me pretty far, so why mess with success?

Monday, March 13, 2017


Training Log: Entry 2366


AM WORKOUT


Axle strict press
5xAxle
5x66
5x136
3x161
3x181
6x206
6x206 (continental and push press)
9x161 (continental and strict press)


Notes: Feeling back to 100% again, which is funny, because my shoulder was killing me in the warm-ups.  6x206 is an AM PR, and the push press was solid.  Really getting my leg drive back.  Continental is still garbage, but it's there at least.


GB pulldowns 90
5x16


Band pull aparts
5x20


Notes: Performed between sets of pull aparts


Axle rows 206
45 reps


Dips
150 reps


Notes: Keeping the number at 150 for now and trying to get as much done in 1 long rest pause set as possible


Axle curls
1x100




General notes: Woke up at 197.2.  My workouts are taking a bit too long now.  I got this all in because I had an extra 10 minute, but otherwise I woulda been hosed.  Think I really need to throttle down on the back work; might do only vertical or horizontal one day, not both.  Either that, or stick with kroc rows at the end to get it all done in one set.


Not feeling too beat up from that deadlift workout.  Sore in weird places.  Glute/ham is almost 100%.
Training Log: Entry 2365


EMOM, 406 axle deadlift single

https://youtu.be/xnpo5SB4BX0


30 minutes, with an 11 rep set on the final minute


Notes: Did this as part of a challenge on t-nation.  By the 20th minute I was starting to feel a little bit of the fatigue, but nothing too awful.  I had another rep or 2 for that final push, but for an internet contest it wasn't worth the risk.


After the workout I was feeling the effects a little.  The axle is pretty jarring, and my bones felt like they were buzzing for a bit.


Did this on Sunday evening.

Thursday, March 9, 2017

Training Log: Entry 2364


AM WORKOUT


(7) Axle Mat Pull
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
1x551 (straps)
1x456 (straps)
50x276 (straps)


Notes: Glute pain has migrated down to the glute/ham tie in, but it made it that I was weak out of the starting position.  Didn't want to force it, so took some heavy singles and then went stupid high rep.  It's something at least. Need to take a more active role in injury recovery.


Woke up at 196.6.  Had to cram in a week's worth of training in 4 days since I'll be out on the weekend for one of my wife's races.  Hopefully the time off and good eating will be good for me.

Wednesday, March 8, 2017

Training Log: Entry 2363


AM WORKOUT


Axle bench press
5xAxle
5x66
5x136
5x186
5x216
5x251
12x281
20x216


Notes: Goal was 14 on 281, but just not feeling it. I am coming back slow off this deload; having difficulty recovering.  Hoping next week I'll be back in business.


Chins (various grips)
1x25
3x20
1x25


Band pull aparts
5x20


Notes: Performed between sets of benching.


Circus dumbbell 85lbs (unloaded)
1x4 right, 1x3 left
1x3 right, 1x2 left








Notes: Holy crap a 12.75" bell with a 3" handle is INSANE.  Took a while to really figure it out.  I think I have a better strict press with the bell than using any leg drive.  Getting good on this will get me good for the contest.


Hammer holds w/loading pins, 15lbs
2 holds


Notes: Instead of DBs, I took a loading pin and put a 10lb plate on it.  Held them around the midpoint.  Better simulator of a hammer, and real ball buster.


Axle curls
1x50




General notes: Woke up at 196.0.  Been running out of time in these training sessions.  Think I need to start culling the back work as I get closer to the contest.  Off season is good to bring that stuff in, but now I need to focus on events.

Tuesday, March 7, 2017

Training Log: Entry 2362


AM WORKOUT


Viking squat
5xBar
5x95
5x135
3x185
1x225
1x275
1x315
2x335
10x225
15x135


Notes: Glute is still pretty buggy, but I can train through it.  Harness was opening up this workout, so it just about slid off my shoulders for that heavy double.  Need to tighten the bolt.  Still a decent workout.


KB swings 100lbs
4x8


Standing ab wheel
4x8


Notes: Performed between sets of squats


General notes: Woke up at 196.6.  Feeling better than last week, but still easing back into things.

Monday, March 6, 2017

Training Log: Entry 2361


AM WORKOUT


Axle strict press
5xAxle
5x66
5x136
5x146
5x170
8x196
4x196 (continental push press)
11x146 (continental strict press)


Notes: Feeling much better compared to last week.  Still not quite 100%, but close enough.  Wasn't really able to get properly braced for the topset of 196, but I was able to hit a final rep after coming to a deadstop on the chest, which is pretty unprecedented for me.  Lost a lot of energy on the continental for 196, so not a whole lot of push presses.  Much better technique for 146.  Really need to focus on flipping the wrist.


GB pulldowns 90
5x15


Band pull aparts
5x20


Notes: Performed between presses.  Taking the weight down on the pulldowns and focusing on the lat squeeze.  Takes pressure off the elbows and gives me that bodybuilding thing, which is really what I SHOULD be focusing on with the lat work.


Axle rows 206
40 reps


Dips
100 reps


Notes: Taking assistance a little easy just to get back into it.  Ran short on time, so will hit the curls tonight.



General notes: Woke up at 197.4.  Think the week off is what I needed.

Sunday, March 5, 2017

Training Log: Entry 2360

10 minute EMOM "power stairs" workout
3x180lbs to 13" every minute

Notes: Was using my hungarian core blaster to simulate the stairs.  Not a bad substitute, but the pick is too low, so I get crazy clearance on the steps.  Easiest solution will be to build the step higher.  I'm also just using 13" of rubber mats to land onto.  This was too light a workout, so I'll move it up next time.

Still getting some pain in the forearms, even with the week off, so the next step might be to start taking the lat work light.

Woke up at 196.0 this morning.  Had a 1.4lb ribeye for dinner tonight.  Figure, if that doesn't heal me, I'm probably dying.

Saturday, March 4, 2017

Training Log: Entry 2359

DELOAD

AM WORKOUT

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

Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x330
1x370
1x410
1x460

20x320
2 minute rest
20x140

https://youtu.be/cvPYK9zl54w

Notes: Feels like there is a hole in my left glute, so timed out well that it was a deload workout.  Still a good ball buster.

Woke up at 194.8.  Had a gigantic quesadilla for a cheat meal.  Think it helped.

PM WORKOUT (Hey, why not an unplanned 2 a day on a deload)

Prowler sprints 60'
8x200lbs on prowler

Notes: 30 second rests between sprints. Not a complete lung breaker, but still a challenge.

Thursday, March 2, 2017

Training Log: Entry 2358

Treadmill Run

Speed: 7.5
Incline: 1.0
Distance: 1.5 miles
Time: 12:00

Notes: This felt better than last week.  Still just maintaining.  With this deload though, it probably helped.

Woke up at 195.4.  Everything is feeling better, minus my soul.

Tuesday, February 28, 2017

Training Log: Entry 2357

DELOAD

Circuit workout (no rest between anything)

Viking squat 10x95
Reverse hyper 10x270
Viking squat 10x95
Standing ab wheel 1x6
Viking squat 10x95
Reverse hyper 10x270
Viking squat 10x95
Standing ab wheel 1x6
Viking squat 10x95

https://youtu.be/2okeJ0WtQzY

Notes: Pretty crazy quad and lower back pump from this.  Already feeling better from less heavy work.  Just what I need this week.

Woke up at 195.4.

Monday, February 27, 2017


Training Log: Entry 2356


AM WORKOUT


Axle Strict Press
5xAxle
5x66
5x136
5x166
3x191
4x211
2x211 (push press)
9x166


Notes: I am just beat.  Forearms are in a ton of pain, hips are achy, whole body is just sore.  Think I'm feeling the effects of not having a proper deload in a while.  Gonna throttle back on the heavy work this week and stick with assistance stuff.


GB lat pulldowns 140
4x12
1x10


Band pull aparts
5x20


Notes: Performed between sets of press


Axle curls
1x100


Band pull aparts
1x50


General notes: Woke up at 197.0.  Think part of my issue is shoveling snow/dealing with cold.  Just need some rest.

Sunday, February 26, 2017

Training Log: Entry 2355

Conditioning

EMOM, stone trainer extension triples w/165lbs
10 minutes

https://youtu.be/DAcjKcbLhe0

Notes: Finally getting some real training in for this show.  I think this will prep well enough for the stone of steel.  It's slick, hard to grip, and hurts like hell.  Biceps and hips were beat after this.

Saturday, February 25, 2017

Training Log: Entry 2354

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

RESTPAUSE (15 deep breaths between sets)
11x410
3x410
3x2x410
11x320

Notes: Thought I managed 22 total reps of 410, but I realized I missed a double somewhere in there.  Was still a complete ball buster.  Still trying not to black out.


General notes: No weigh in the morning.  Pain has shifted to left glute, so I suppose that is progress.  Thinking I might alternate each week between higher and lower weights on this approach.

Friday, February 24, 2017


Training Log: Entry 2353


AM WORKOUT


(3) Axle Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip
4x576 (straps, touch and go, rest pause)


Notes: Got called into work over the weekend, so split up the workout for this morning and tomorrow.  I was hurting coming into this, and after the topset I was done.  It's my hips that were giving out this time, which is typically a sign that I am overtraining.  I didn't take a legit deload from my last cycle, and I may be feeling the effects.  Still a little beat down from my glute injury too.  We'll see how next week goes and plan from there.

Thursday, February 23, 2017


Training Log: Entry 2352


AM WORKOUT


Axle bench press
5xAxle
5x66
5x136
5x186
5x226
5x246
3x281
7x311
15x246


Notes: Didn't come in with a goal for 311 initially.  Wanted 6, got 7, happy with that.  In general I've been feeling pretty beat down with the bench, but progress keeps happening.


DB rows 105
4x10

Band pull aparts
5x20


Notes: Performed between sets of benching




GIANT SETS

Log clean and push press (clean once) 175
4x5


Weighted NG chins 55
4x8


DB hammer curls 40
4x10


Notes: Going heavier on the log to prep for the show.  It's only 1 rep in the medley, but wherever I can shave time by being fast/strong is good for getting reps at the end.  It's starting to feel better.  Part of that is probably the low reps.  Took the weight down on the chins to see if it'd help my elbows.


General notes: Woke up at 196.2.  Didn't hit the crucifix hold due to time; I'll hit a quick one later tonight.  My back work volume is declining to make room for more comp stuff/heavier weights.  It'll come back in the off season.

Wednesday, February 22, 2017

Training Log: Entry 2351

Treadmill Run
Speed: 7.5
Incline: 1
Distance: 1.5 miles
Time: 12:00

Notes: Just maintaining here.  I'm in such bad running shape, but it's a pretty low priority.

General notes: Woke up at 195.2.  Left knee is still a little achy/swollen, but we've had some changes in weather, so that might be part of it.

Tuesday, February 21, 2017

Training Log: Entry 2350


Viking Squats
5xBar
5x95
5x135
3x185
1x225
1x275
5x315
8x225

https://youtu.be/ZXO-wGmPwcg

Notes: My glute is almost 100%, and didn't seem to act up too much here.  I actually lost my warm-up of 275 and had the harness completely slip off me, so I really tried to focus on the topset.  My form is so hideous on this, but there's no pain, and the legs get blasted.

Kettlebell swing 75
4x10

Standing ab wheel
4x8

Notes: The kettlebell is technically the "Hungarian core blaster" that was on t-nation a while back, which is to say some plumbing pipe I can load plates onto.  I figure this'll carryover a little to the power stairs.

SSB squats 245+chains
1x18


General notes: Woke up at 196.0.  PM workout, wife was sick last night so I canceled the morning workout.  Killed off the reverse hyper just because I've done damage to my glute before while it was recovering by using that movement, so it seemed like the safe call.

Monday, February 20, 2017

Training Log: Entry 2349


Axle strict press
5xAxle
5x66
5x136
3x156
3x181
8x201
4x201 (continental push press)
9x156 (continental strict press)

https://youtu.be/6Rpw4DJF2O8

Notes: That was a helluva grinder.  Good to know I still have it in me.  The continental was ugly; glute is still in a lot of pain and couldn't really move it fast.  Took most my energy out, so didn't have much to put into that set.

Grenade ball pulldowns 140
3x12
2x11

Band pull aparts
5x20

Notes: Performed between sets of pressing.

Axle rows 226
40 reps

Notes: Broke out the straps for this.  Grip wasn't playing well with the glute, and this actually blew up the back pretty fierce.  I might actually alternate weekly between heavy with straps and light without.

Dips
170 reps

Axle curls
1x100

General notes: Woke up at 197.8 this morning.  Been eating a little bigger to help bounce back from the injury.  I think I'll try to drop a little weight soon before I really start to hammer training for the show.