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.

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.

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.

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.

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.

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. 

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.