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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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?

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.

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.

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.

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.

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.

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.

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.

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.