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.

Saturday, February 18, 2017

Training Log: Entry 2348

AM WORKOUT

(4) Axle Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
8x576 (straps, rest pause, touch and go)
10x486 (straps, deadstop)
28 second DOH hold 276

Notes: Tweaked that recurring injured spot in my right lowerback/glute on the topset of 576 at the very last rep.  My technique while fatigued fell apart and I pulled it totally stiff legged.  Repeated that same mistake on the last rep of the 486.  It wasn't the catastrophic re-injury I normally experience, but enough to make the DOH hold a little tricky.  Couldn't stay locked out.

GHR sit-ups w/25lb plate
2x8

Notes: 2 sets was what I could manage.

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

Rest pause (15 deep breaths between reps)
3x460
1x460
3x320
5x320

Notes: Left knee was pulling in an uncomfortable way on the sets of 320, so I racked it.  Getting a little smarter in my older age.  Topsets of 460 were what I could manage with the back pain.  I don't know if the knee issue was a result of some shaky reps of 460 or from running on Thurs; something to monitor at least.


PM WORKOUT

Buffalo Bar Squats
35x230

https://youtu.be/kIGybKfWmYA

Notes: Usually what I do when the squat workout won't take in the AM.  Was hoping for 50, but sometimes you gotta just take a W where you can.

Thursday, February 16, 2017

Training Log: Entry 2347

1.5 Mile treadmill run
Speed: 7.5
Incline: 1.0
Time: 12:00

Notes: 2 weeks out of practice, and with the show looming now, this is lower priority.  Just maintaining that 8 minute mile.

Woke up at 194.4 this morning.  Right shoulder is in a little pain; got a little overzealous on the keg presses.  Something to watch for.

Wednesday, February 15, 2017

Training Log: Entry 2436


Axle bench press
5xAxle
5x66
5x136
5x186
3x231
3x261
10x296
16x231

Notes: PM workout.  10 was the goal for the topset.  An 11th mighta been there too if the stars lined up right.  Just felt solid.

Chins
1x25 overhand
1x25 underhand
2x20 various NG
1x25 all of the above

Band pull aparts
5x20

Notes: Performed between sets of benching.


GIANT SETS

Keg clean and press (one motion) 100lbs
3x10
1x6

DB press 35
3x5
DB push press 50 (one arm at a time)
1x10
1x7

DB hammer curls 35
5x10

Notes: A little confusing, so I'll explain.  I'd perform 5 presses with the stagger grip where my right arm was the far arm, then 5 where it was the close arm.  I'd follow that immediately with 5 strict dumbbell presses with both arms, then the hammer curls.  After 3 rounds of that, I did a round of dumbbell push press "circus dumbbell" style followed by the hammer curls.  Final round was 3 per side of the keg one motions, then 7 per side of the dumbbell push press, followed by the hammer curls.  Nothing terribly heavy, but lots of technique work and conditioning. Leg drive on the dumbbell was especially strong.  Seems the technique came back well.  Leg dip is more about falling and catching myself rather than winding up the legs.

"Hammer" crucifix hold 15lbs
2 rounds

Notes: Since this event is worth double points at my show, smart move is on getting good at it.  Read from someone else that the imbalance of the hammer head makes things tough, as it's a combination of shoulders and wrists for leveraging.  I simulated this by taking some loadable DB handles and only loading one end of them.  I definitely don't need any lateral work after doing this; it's intense.  Didn't time it today; just went to pain.

Kroc rows 105
1x19

General notes: Woke up at 196.4.  This was a longer workout, but I'm just getting a feel for the plan here.  I am officially registered for my contest, and am in fact the first one registered for my weight class.  First time I've ever managed to pull that off.  It SHOULD mean that I get to go last on the first event, which should be quite an advantage.

Tuesday, February 14, 2017

Training Log: Entry 2345

Buffalo Bar Squat
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
1x370
1x410
1x460
1x500 (lifetime training PR)
10x320

https://youtu.be/yLkhP69aiPs

Notes: I've hit 500 in a meet before, but that was with wraps and later in the day.  Hitting it in sleeves first thing in the morning is pretty crazy.  My "bad day strength" is through the roof at this point, and it gets me excited to see what I can do in some proper circumstances.

Reverse hyper 410
4x9

Standing ab wheel
4x8

Neck harness 45
3x25

Notes: Performed between sets of squats

Viking squats 155
1x17

Notes: Still awesome assistance work.  Really blows up the quads.


General notes: Woke up at 198.0.  Elbows are still screaming at me.  Might have to take some pro-active measures.

Monday, February 13, 2017

Training Log: Entry 2344

Axle Strict Press
5xAxle
5x66
5x136
5x146
5x166
9x191
7x191 (continental and push press)
10x146 (continental and strict press)

https://youtu.be/BrPwZg583NY

Notes: PM workout due to work schedule.  So close to 10 on that topset.  Bringing out the competition training.  My continental is clumsy and ugly, but still there.  Gotta focus on getting it fast for the medley.

GB pulldown 140
3x12
2x10

Band pull apart
5x20

Notes: Performed between sets of pressing.

Axle rows 186
80 reps

Dips
160 reps

Axle curls
1x100

Notes: Elbows are screaming at me these days.  Might need to throttle back on the dips.

General notes: No weigh in this morning.  Starting to feel like I'm coming down with something.  Nothing awful, but annoying.

Sunday, February 12, 2017

Training Log: Entry 2343

Prowler w/200lbs loaded
8x50'

Notes: 30 seconds rest between sets.  Noticed I was counted breaths vs seconds last time, so really tried to keep things tight.  My whole body is hurting, especially forearms.  Gonna up the glucosamine.

Weighed in at 196.6 this morning.

Saturday, February 11, 2017

Training Log: Entry 2342

AM WORKOUT

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

Notes: Strength remains consistent on this, even on days when I feel awful.  That set of 486 was rough.


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

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

REST PAUSE (15 Deep Breaths Between Reps)
4x460
2x460
1x460
8x370
2x3x370
1x370

Notes: Massive victory here.  My all time best before surgery was 3x460 for this sort of workout.  Hitting it for 4 on the topset was awesome.  Took a lot out of me, and wasn't able to hit as much in the backoff sets as I'd liked, but the system is working.  Walkout is the hardest part for me; probably part of not hitting the Anderson squats like I used to.

General notes: Woke up at 195.8.  Had my cheat meal last night; Taco Bell, cheesy gordiata crunch, naked chicken chalupa, chicken quesadilla and half a nachos bell grande.  The naked chicken chalupa tore up my insides something fierce.    

Thursday, February 9, 2017

Training Log: Entry 2341

Axle bench press
5xAxle
5x66
5x136
5x186
5x211
5x246
13x281
20x210

Notes: Was hoping for 15 on that topset, but 20 on the backoff made up for it.

DB rows 105
4x10

DB laterals/rear laterals 25
5x10/10

Notes: Performed between sets of benching

GIANT SETS

Log clean and press (clean once) 160
3x7
1x6
1x5

Weighted NG chins 75lbs
1x5
1x6
1x7
1x6
1x5

DB hammer curls 35
5x10

Notes: Log still feels awful, but I'm getting better at it.

Kroc rows 105
1x11

General notes: Woke up at 195.0. Schedule was screwy this week, most of the training in the evening and had to skip a day here or there.

Next contest events have been announced. Going to be doing the Empire Classic Strongman competition in Spokanne WA. Will be competing at my usual 200lbs. Here are events and weights.

Frame deadlift: 450lbs (60 seconds, straps and suit allowed)

Press Medley: 180lb keg, 200lb log, 231lb axle, 125lb dumbbell (60 seconds, dumbbell for reps at end)

Stone of steel over bar: 250lbs (60 seconds, 52" bar)

Power Stairs: 240lbs, 300lbs, 350lbs (60 seconds, 3 implements up 3 sets of stairs)

Crucifix hold: Whatevs (2 hammers)

This will have some challenges in it, but I'm excited to get my training in gear. This was a good off season, now to make the most of it.

Wednesday, February 8, 2017

Training Log: Entry 2340

AM WORKOUT

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

https://youtu.be/L0kL_cfwaGU

Notes: Things have just been feeling good with this training day.  Really seeing some growth.

GHR
4x12

Standing ab wheel
4x8

Notes: Performed between sets of squats

Viking squats 155
1x15

Reverse hyper 50lbs
3 minutes 20 seconds


General notes: Woke up at 196.6.  This was performed yesterday, then I stayed overnight at the jobsite, so I'm logging it now.  Rest of this month should have a little more stable schedule.  Have an inkling of competition lifts coming up, but nothing official yet.

Monday, February 6, 2017

Training Log: Entry 2339

Axle Strict Press
5xAxle
5x66
5x136
5x166
3x186
6x206
5x206 (push press)
8x166

Notes: Evening workout.  Had to rush.  Basically circuited between the pulldowns, presses and pull aparts the whole way up.  6 reps of 206 felt light, but I fell out of the groove and had nothing left for the 7th.

GB pulldowns 140
3x12
2x10

Band pull aparts
5x20

Notes: Performed between presses

Circuit

Axle rows 136
3x25

Dips
3x25

Notes: 3 rounds, no stop between.  From one to the other and back again.  Just trying to quickly get in my assistance work.

Axle curls
1x50

General notes: Woke up at 197.2. Serious GI issues today.  Not sure if I'm sick or just ate something off.

Friday, February 3, 2017

Training Log: Entry 2338

(6) Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
13x576 (straps, rest pause, touch and go)
10x486 (straps, deadstop)
42 second DOH hold 276

Notes: PM workout, since I'm working tomorrow and didn't want to try to squeeze in this workout in the morning.  Allowed me to really go for broke on these topsets.  The backoff set was lightning fast as well.

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

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

REST PAUSE (15 Deep breaths between sets)
10x410
4x410
2x410
2x410
8x370
4x370
2x370
1x370

https://youtu.be/hGBk4XU5xwU

Notes: This was brutal.  The topset of 10 didn't feel awful, but it clearly drained me through out, as I was having difficulty hitting the rest.  Might be time to step up to 460 next.

General Notes: Woke up at 194.8 this morning.  Gonna spend the night at the jobsite tomorrow, so trying to pack enough food.  I never really sleep well here, so I'll be watching my recovery.

Thursday, February 2, 2017

Training Log: Entry 2337

EMOM 182lb keg to chest for triples
10 minutes

Notes: This was originally going to be sandbag shouldering, but my sandbag burst on the third minute.  Need to make another one.  This was still a killer workout though.

Woke up at 197.2.  Going to do my deadlift workout tomorrow, because I got called in for work on Saturday.

Wednesday, February 1, 2017

Training Log: Entry 2336


AM WORKOUT


Axle Bench Press
5xAxle
5x66
5x136
5x186
5x226
5x241
3x276
8x306
15x241


Notes: Much better performance than I anticipated.  7 was the goal on the topset, and 12 on the FSL.  I'm in a weird place in my training where I feel dead and exhausted all the time but my performance is still doing well.  Not really sure how to interpret it.


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


DB laterals/rear laterals 25
5x11


Notes: Performed between sets of bench.


GIANT SETS


Log clean and push press (clean once) 160
1x7
2x6
1x5


DB rows 105
3x10
1x15


DB hammer curls
10x30
10x35
10x40
10x45


Notes: Ran short on time again.  Seems to be happening as weight gets heavier.  Totally floored by the end of this.




General notes: Woke up at 197.6.  Weight is holding high.  Joints are beat up from shoveling snow.