Training Log: Entry 2335


AM WORKOUT


SSB Squat
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
1x385+chains
1x425+chains
1x475+chains (+15lb lifetime PR)
6x335+chains


https://youtu.be/2PLcwkRazyc

Notes: Was feeling strong this morning so decided to see what I could do.  The walkout was the most difficult part, which most likely speaks to some reduced torso strength from lack of heavy lockout work.  I liked the Anderson squats I used to do, but I'm a little gunshy about zero eccentric work with the new ACL.  I feel like the eccentric helps load it.  The 475 was grindy, but not the hardest effort ever.


Reverse hyper 410
4x8


Standing Ab Wheel
3x8


Notes: Performed between sets of squats.  Had some GI issues to attend to at some point, so ended up cutting out a set of ab wheel.


Viking squats 135
1x20


Notes: This feels like one of the better ways to use the harness.  My quads were on fire after this.




General notes: Woke up at 197.6.  Dealing with some GI issues, so might see some drastic weight changes.  Right forearm is achy again.  Got a lot of snow last night, so elbows might be sore from shoveling soon.

Training Log: Entry 2334

AM WORKOUT

Axle Strict Press
5xAxle
5x66
5x136
3x156
3x176
8x196
6x196 (push press)
9x156

https://youtu.be/fgFCB_PuyxU

Notes: Really seeing some results here.  Still lost a bit of tightness on the topset.  Forgot the elbow sleeves for the push press set, so didn't go too far with it.  Almost got the 10xBW goal.

GB pulldowns 140
1x12
1x10
1x11
2x10

Notes: Grip is the limiting factor here.  Might switch to d-rings.

Band pull aparts
5x20

Axle rows 186
70 reps

Dips
155 reps

Notes: Ran late, moving curls to the evening.

General notes: Woke up at 197.0.  Right elbow is a little achy.  Last week it was the left.

Training Log: Entry 2333

Treadmill Run

Speed: 7.5
Incline: 2.0
Distance: 1.25
Time: 10:00

Notes: Feeling much better than last week, but still absolutely zero desire to do this.  Kinda excited about the upcoming competition because I can justify losing the run to focus on events.

Woke up at 195.4.

Training Log: Entry 2332

AM WORKOUT

(7) Axle Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
10x576 (straps, rest pause, touch and go)
10x486 (straps, dead stop)
39 second DOH hold of 276

Notes: Usually I deload after pulling off the floor, but since I went for singles vs reps last week, I wasn't feeling too beat up, so figured I'd count that as a deload.  The topset of 576 was smoother than I anticipated, but on the third rest pause I felt my right oblique start to give, so I called it on the first rep. Otherwise, 12 might've been in my future.  The deadstop set was super smooth.

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

Buffalo Bar Squat
5xBar
5x100
5x140
3x190
1x230
1x280
1x330
1x380

REST PAUSE (15 deep breaths between sets)
9x410
4x410
2x410
1x410
9x320
4x320
2x320
1x320

Notes: I was feeling drained by the time I got here, and thought 9 wasn't gonna happen. Surprised myself with how "easy" I managed it.  Really firing on all cylinders here.  Had to scale down the backoff sets to start compensating for the top one.


General notes: Woke up at 196.2 this morning.  Cheat meal was last night; another super opulent burger, but this time with fries and a glazed donut for dessert.  It was that one week a month where I was really craving carbs.  Most likely a result of feeling so flat after 2 missed lunches.  Think I was able to affect some change.

Training Log: Entry 2331

Interval carries with sandbag and 182lb keg

5 rounds each

Notes: Was supposed to be tabata, but I fried out on round 5 at both.  Couldn't grip the sandbag, and was just too damn fatigued with the keg.  Worked through lunch again today, so might be the issue.  At least my left forearm has healed.

Woke up at 194.8 this morning.

Training Log: Entry 2330


AM WORKOUT


Axle bench
5xAxle
5x66
5x136
5x186
5x206
5x241
14x276
20x206


Notes: Weight felt heavy all through warm-ups and into the topset, but the backoff set was really incredible.  Just how it works out sometimes.  I imagine the week without benching might've thrown off my groove.


T-bar rows 210
5x8


DB laterals/rear laterals 25
5x10


Notes: Performed between sets of benching




GIANT SETS


Log clean and push press (clean once) 160
4x6


NG chins w/70lbs
1x5
1x6
1x7
1x6


Hammer curls 40lbs
3x8


Notes: Felt like something was pulling apart in  my left forearm towards the 3rd round, so I cut things short today.  It's feeling pretty achy right now.  Thinking it's just a strain on a muscle.  I'm smart enough to hold off at this point.  The log felt really awesome today.  Thinking putting some real weight on it helped with leg drive.


General notes: Woke up at 195.6.  Been having some GI issues the past day, was affecting me while lifting.  Hitting the whole family, so it might be some sort've bug.  I've been keeping my eyes pealed, and the Empire Classic in Washington has a placeholder for a contest on 22 Apr, so I'm going to keep my schedule available for that weekend as my next show.

Training Log: Entry 2329


AM WORKOUT


Viking Squats
5xBar
5x95
5x135
3x185
1x225
1x275
1x315
4x315
15x135


Notes: Legs were shot this morning.  On the first rep of just the bar, my left hamstring cramped halfway through the squat.  Was pretty much using the squats as a loaded stretch during the eccentric.  Just a product of my Saturday workout getting more intense.  I'm getting better with the harness.


GHRs
4x10


Standing ab wheel
4x8


Notes: Performed between sets of squats.  GHRs were brutal on the hamstrings.


Reverse hyper 50lbs
3 minutes 10 seconds


General notes: Woke up at 196.0.  Legs still sore from Saturday.

Training Log: Entry 2328

Treadmill Run

Incline: 2
Speed: 7.5
Distance: 1 mile
Time: 8:00

Notes: Was feeling burnt out, so upping the incline instead of the speed. Still only went a mile. Imagine that deadlift beat me up a touch.

General notes: Woke up at 196.2. Got a physical tomorrow requiring me to fast for 12 hours beforehand, and with this being my deload week for press, I'm just gonna skip the workout tomorrow and resume my schedule on Tues.

Training Log: Entry 2327

AM WORKOUT

Deadlift
5x135
5x205
1x288
1x378
1x468
1x525 (straps)
1x615
2x0x660

https://youtu.be/2jH1zFbKLVI

Notes: First time pulling with the texas deadlift bar since Oct 2015.  It was the end of the ROM progression cycle so I figured I'd see what I could do off the floor for real.  This is 35lbs below my absolute max, but this was done first thing in the morning with no psyche up.  Bodes well for what I could do in the right conditions.  Broke 660 off the floor twice, but couldn't stay tight.

Buffal bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x330
1X370


REST PAUSE (15 deep breaths between reps)
8x410
4x410
2x410
1x410
8x370
4x370
2x370
8x370

Notes: Helluva squat workout.  Really hitting full stride again.

General notes: Woke up at 195.4 this morning.  This wasn't as killer a workout as usual, so next week's "deload" might be a little more intense.

Training Log: Entry 2326


Prowler 60' w/200lbs loaded
12 laps

Notes: 30 seconds rest for the first 11, 60 seconds for the final.  Absolutely awful; total prowler flu again.  Streets have cleared enough to run this without being too slippery.  I know I should yoke and farmers sometime, but I think this is just building up some solid baseline conditioning.


General notes: Woke up at 195.4.  Spent all day on the road, had a sandwich for lunch and little to eat otherwise.

Training Log: Entry 2325

DELOAD

GIANT SETS

Log clean and push press (clean once) 153
5x8

Chins
1x25 overhand
1x23 underhand
2x20 various neutral grip
1x25 all grips

Hammer curls 35
5x10


Notes: Got a solid pump and called it a night.  The workout I needed.

General notes: Woke up at 196.4.  Ate late last night, so things are a little jacked up.  Slept in this morning.

Training Log: Entry 2324


AM WORKOUT


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


https://youtu.be/7rTS_1VZ0Po

Notes: This is really a lot more difficult than a traditional front squat.  It's nice, because the upperbody isn't the limiting factor, and it's really hammering the legs, but with the bar further out in front it requires some serious bracing.  The triple was a solid effort.  I might stick with this again next week and see what I can do.


Reverse hyper 360
4x12


Standing an wheel
4x8


Neck harness 45
3x25


Notes: Performed between sets of Viking squats.


SSB Squats 245+chains
1x17


Notes: It's crazy how fast the wind gets out of my sails on this.  The first 10 reps feel easy, then alluva sudden I can't breathe.  Just keep grinding away rep PRs.






General Notes: Woke up at 195.6 this morning.  Nothing really bugging me, just some general soreness.

Training Log: Entry 2323

PM WORKOUT

Axle Strict Press
5xAxle
5x66
5x136
5x161
3x181
7x201 (+1 rep PR)
6x201 (push press)
9x161

https://youtu.be/PCN3fxFMlZI

Notes: Got a rep over my previous best.  Set fell apart early into it; didn't hold my breath, felt like I was blacking out, back lost tension, but all this tells me is that, when I dial this in, I'll be in an even better place.

Back when I was but a young pup, I stumbled on Matt Kroczaelski's youtube channel and I've been chasing this lift since

https://www.youtube.com/watch?v=ZvZ_RpIRtm4

So close.  I realize overhead was never Kroc's strength, but it's still pretty cool to be close to even 1 of his lifts.

Grenade Ball Pulldowns 110
1x20
1x18
1x16
2x14

Band pull aparts
5x20

Notes: Performed betrween sets of strict presses.

Axle rows 186
65 reps

Dips
150 reps

Axle curls
1x125

General notes: Woke up at 195.0.  Was super fatigued after training.  Part of that might be that my deload is here, but I also ended up skipping a lot of meals over the 3 day weekend.  I'll have to monitor.

Training Log: Entry 2322

Treadmill Run
Incline: 1.5
Speed: 7.6
Distance: 1.5 miles
Time: 11:51

Notes: This felt awful.  Lower back was really beat up from yesterday.  Amazing how much harder I have to work just to shave off 9 seconds.

General notes: Woke up at 195.0.  Semi-cheat lunch today at Taco Bell, but I exercised more restraint than usual there.  Going to sleep in tomorrow since I have the day off.  It's my 1s week for press, so hopefully something amazing comes out of it.

Training Log: Entry 2321

AM WORKOUT

(2)Axle Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
8x561 (straps, touch and go, rest pause)
10x471 (straps, deadstop)
37 second DOH hold of 276

Notes: Went better than expected.  I skipped dinner last night and ended up arm-wrestling a co-worker, so I was underfed, lethargic and right elbow was a little pissed off, but this moved smooth.  Something I've noticed with this training is just how good my low end strength has become.  Once I start the initial pull on the axle, everything clicks and I go into auto-pilot.

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

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

REST PAUSE (15 deep breaths between sets)
7x410
3x410
1x410
8x370
4x370
2x370
8x370


Notes: This was what I had the most doubts with today. Warm-ups were feeling heavy and I was beat.  7 reps on the topset is progress, and I gave those final 8 my all.

General notes: Woke up at 194.0.  Skipped my post lift breakfast and had my cheat meal today.  Did that 2/3lb burger with sausage and onion rings I've written about before.  Still a classic.

Training Log: Entry 2320

Conditioning

Tabata 200lb sandbag carries

REST

Tabata 100lb keg carries

https://youtu.be/RQpgPNr0lgo

Notes: Oh wow this was awful.  The sandbag murdered my lungs, and the keg finished off my back. I am considering doing North Dakota's strongest man in Apr, which has a max distance sandbag, but I might not have the schedule availability for it.  However, if it works out, stuff like this should pay off.

Training Log: Entry 2319


AM WORKOUT


Axle bench press
5xAxle
5x66
5x136
5x186
5x241
3x271
7x301
15x241


Notes: 2 less than my previous best with 301, but that's the AM/PM workout division.  Joints were feeling real beat up today and I was moving slow.  Been shoveling snow every evening, and it's taxing me a bit.


T-bar rows 205
5x10


DB lateral/rear lateral 25
5x8


Notes: Performed between sets of benching.




CIRCUIT WORKOUT (no rest)


5 rounds of


Axle push press 5x136


NG chin 1x5


DB hammer curls 5x35




Notes: Was running late on the workout, so hit a quick circuit to get in a little volume.  Did the whole thing in 6 minutes, which is pretty cool.  Got a good pump in the shoulders.




General notes: Woke up at 195.4.  I'm focusing on eating more to account for the extra activity with the snow shoveling.

Training Log: Entry 2318


AM WORKOUT


Yoke Pick Up
5xYoke
5x320
5x410
3x500
1x590
1x680
1x770
1x860
1x900


https://www.youtube.com/watch?v=-dEtU52Ki6s


https://www.youtube.com/watch?v=6nX5WeAt1U4


Notes: Big psychological victory for today.  Went 125lbs over the weight that originally blew out my knee.  The 860 was cleaner than the 900; didn't quite lock the knees on the latter, but still broke it off the ground.  I don't know what I've done to get my core and hips so strong, because the last time I tried these, 800lbs just about blew me away.  Really feeling like my old self.


GHR
5x10


Standing ab wheel
4x8


Notes: Performed between yoke pick-ups.  Brought back the GHR since the yoke wasn't really taking the legs through a lot of ROM.  Too many sets, but it was still a good burn.  Might alternate this and the reverse hyper.


SSB squats 245+chains
1x16


Notes: Felt like I was going hypoxic here.  Don't know why it sucked so much, but I got something in.


Reverse hyper 50lbs
3 minutes


Notes: Figure this will be the rotation between heavy reverse hypers and light. 




General notes: Didn't weigh myself first thing in the morning, but was 194.0 after the workout with 2 pieces of toast in me.  Feeling strong after this.

Training Log: Entry 2317


AM WORKOUT


Axle strict press
5xAxle
5x66
5x136
3x151
3x171
8x191
6x191 (push press)
9x151


Notes: Right shoulder is in pain on the eccentric.  Part of me wonders of it's the start of an impingement, while part of me wonders if it's from shoveling snow.  I've some tendinitis in both elbows from that, so it's all possible.  Strength isn't affected as long as I warm-up well, but it's good to keep an eye on these things.  Push press was shot, but I think that's because the top set of strict press went well.


Grenade Ball pulldowns 110
1x13
1x14
1x15
1x16
1x17


Band pull aparts
5x20


Notes: Performed between sets of press.  Pulldowns were a little rough on the right shoulder.


Axle rows 186
60 reps


Dips
140


Notes: Elbows didn't like those dips.  It might be time to change up assistance work all around.


Axle curls
1x120


General notes: Woke up at 195.4.  I've been adding more and more stuff into my diet recently with weight keeping the same.  Might be time to drop a little weight before upping things and going for growth.

Training Log: Entry 2316

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

Notes: Using a trick I used before; upping the incline and matching the speed.  Allows a little more longevity here.

General notes: Woke up at 195.4.  Neck is better, right shoulder still hurts, and left hand is a little swollen.  Wonder if it was the weather.  Also got in an hour of snow shoveling.

Training Log: Entry 2315

AM WORKOUT

(3) Axle mat pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
9x561 (straps, touch and go, rest pause)
10x471 (straps, deadstop)
35 second DOH hold 276

Notes: Better than anticipated on this.  Still a little sick, but I seem to be hitting me stride on these morning workouts.  Had to rest a little on the deadstop set because my belt was digging into me something fierce.  Having difficulty getting my hips forward on the pulls; might need to bring back kettlebell swings.


GHR sit ups w/25lb plate behind head
4x8

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

REST PAUSE (15 deep breaths between sets)
6x410
3x410
1x410
8x370
4x370
2x370
8x370

Notes: Re-earned the right to use 410 here.  Much more stable than before, and weight felt lighter.  This wasn't quite the ballbuster that last week was, but it was nice to get heavy again.

General notes: Didn't weigh myself this morning, but was 195.0 yesterday.  At the tail end of being sick.  Right shoulder is really jacked up; musta slept on it funny.  Left side of my neck hurts too.  Just all sorts of stiff and beat up.

Training Log: Entry 2314

PM WORKOUT

Axle Bench Press
5xAxle
5x66
5x136
5x186
3x221
3x256
12x286
17x221

Notes: Didn't quite fully lockout the 12th rep, but had I wanted the fight it was there.  Came down with a cold, just feeling a little crummy.  PM workout due to getting a little extra rest this morning.

Chins
1x25 overhand
1x22 underhand
2x20 various NG
1x25 all grips

DB lateral/rear laterals 25
5x9/9

Notes: Really liking what I'm doing with the chins here.  Seems to be paying off well.  All performed between sets of bench.

GIANT SETS

Log clean and push press (clean once) 153
5x6

DB rows 105
4x10

Hammer curls 40
5x10

Kroc rows 105
1x15


Notes: Blew out my left oblique twice in the workout; once loaded the log and once on the rows.  Could still make it through, but i'll be hurting later.  Second time in a week this happened.  Might need to track this down and figure out what's going on.  Everything else moved well.

General notes: Woke up at 194.4.  Not eating as well as I need being sick.

Training Log: Entry 2313

PM WORKOUT

Axle Front Squat
5xAxle
5x66
5x136
3x186
1x226
1x276
1x316
0x376
3x316

https://youtu.be/D8rI4QQtqsE

Notes: Just lost the bar on the set of 376.  Torqued the wrist a touch on the way down, but I think it's gonna be ok.  The 316 was a solid set, but I coulda managed more if I held onto the axle better.

Axle viking squats 226
1x6

Reverse hyper 360
4x12

Standing ab wheel
4x8

Notes: Performed between sets of squats

Trap bar 550
1x13

https://youtu.be/zNUjnq_E9wg

Notes: 90 seconds is a long way off, but not bad for the end of a workout.  Might try it again sometime.


General notes: Woke up at 195.4.  Had to rush some nutrition today due to a wonky schedule.

Training Log: Entry 2312

PM WORKOUT

Axle Strict Press
5xAxle
5x66
5x136
5x161
10x181
9x181 (push press)
8x136

https://youtu.be/n_IewKCETWE

Notes: Based off last week's video, trying to focus more on getting the head forward.  Warm-ups went well, but worksets could use a little work.

Greande Ball Lat Pulldowns 110
1x12
1x13
1x14
1x15
1x16

Band pull aparts
5x20

Notes: Performed between sets of strict presses.  GB pulldowns are really getting the lats in a good way.

Axle rows 186
55 reps

Dips
130 reps

Axle curls
1x110

Notes: Managed 52 reps in one set on the dips.  Really focusing on pushing through the pain on the curls.


General notes: Woke up at 196.0 this morning.  Think I may have hit a solid weight gain, as this seems to be sticking around.  Got the day off work, so was able to sleep in and train in the afternoon.  Got to shovel the driveway again this morning, always good extra work.

Training Log: Entry 2311

Treadmill Run
Incline: 1
Speed: 7.8
Distance: 1 mile
Time; 7:42

Notes: Shoveled snow in the driveway for about 30 minutes before this, and it just took the wind out of my sails.  -2 outside, snow blowing back into my face.  Still a sign I probably need to throttle the speed back next week to get in quality distance.

Woke up at 196.0.  Got the day off tomorrow, so I'll be getting in another PR workout.