Thursday, August 31, 2017

Training Log: Entry 2347

GOD IS A BEAST WORKOUT 18

PM WORKOUT

Log Viper and Press Away
5xLog
10x5x170

Reverse hyper 320
5x8

NG chins
5x10

Band pull aparts
5x20

DB bench 50lbs
50 reps (unbroken)

Notes: Woke up at 0345, drove for 13 hours from Colorado to Denver, buzzed out of my mind on diet soda and energy drinks along with some protein bars and beef jerky and hit this workout around 1900.  Got it done in less than an hour.  The first 6 sets of the log press were an unbroken circuit alternating between reverse hypers and chins, but after that I needed to take some small breaks before hitting the log again.

Reset the DB bench down to flat and going for an unbroken 50 reps now.  Sternum was hurting from the log.

So far, I'd have to say that God is a Beast has been really great for my rep strength, and I think it's been pretty solid for max strength on the squat and dead.  The bench and press are up in the air; I feel like they need different TMs for different weeks.


Will resume weigh ins tomorrow.

Monday, August 28, 2017

Training Log: Entry 2436

GOD IS A BEAST WORKOUT 17

AM WORKOUT

Squat
5xBar
5x95
5x135
3x185
1x225
1x275
5x295
5x335
5x365
5x335
5x365
3x420

Dips
150 reps

Lat pulldown stripset
50 reps

Notes: Snuck off to a commercial gym.  Used a barbell for squats for the first time in a while.  Plate math was off for 2 of the sets, but the topset was right.  Didn't feel great, but I'll blame the elevation and hitting this workout after quarter Murph and 100 burpee challenge.

Think this is the only time I'm going to lift on this break.  I get back home on Thurs, and will figure things out from there.  Might just run the program 4 days in a row to call it good.

Sunday, August 27, 2017

Training Log: Entry 2435

PM WORKOUT

100 burpess

8:10

Notes: An oldie but a goodie.  I'd had to really dig through the logs to see if this is some sort of PR, but I think I've hit in the 7s before.  Either way, an old fashioned ass kicker.

Gonna try to get in some lifting at a commercial gym tomorrow.

Saturday, August 26, 2017

Training Log: Entry 2434



PM WORKOUT

1/4 Murph

1/4 mile run
25 pull ups
50 push ups
75 bodyweight squats
1/4 mile run

Notes: Back in Denver, and the altitude totally kicked my ass on the final lap.  Ran the first lap in 1:24 and the final in about 1:56.  That first lap wasn't as fast as humanly possible, but it was a solid effort.  I saw that a 71 second 400 was apparently pretty decent, so I might see if  I can knock that out sometime.

Pull-ups were all in one set; minor kipping on the final 3 reps.  Push ups were unbroken.  Squats were a crap show.

Still on vacation.  No scale.  Eating well, but not too big.

Wednesday, August 23, 2017

Training Log: Entry 2433

GOD IS A BEAST WORKOUT 16

PM WORKOUT

Axle bench press
5xAxle
5x136
5x226
5x261
5x296
5x241
5x276
5x311

Pull-ups
50 reps

Kroc rows 105
1x21

Notes: Got 3 hours of sleep on shift and waking up at 0400 tomorrow to start driving, so wanted to get this done quick.  Knocked out the bench sets all in a row, only resting long enough to change plates.  All 6 work sets took 10 minutes total.  Then I did the 50 pull-ups in as little time as possible and finished with the kroc rows.  Whole workout took about 25 minutes, to include setting up and tearing down.  Effective for such a short amount of time.

Got my whole week's worth of work done in 3 consecutive days.  I'm also sore as hell.  Connection? Who knows.

No weigh in this morning due to sleeping over at the job site.

Tuesday, August 22, 2017

Training Log: Entry 2432

GOD IS A BEAST WORKOUT 15

AM WORKOUT

Axle Deadlifts (deadstop)
5x136
5x226
1x276
10x4x391 (straps)

Standing ab wheel
4x8

Dips
10x20

Band pull aparts
5x20

Notes: Did the deadlifts and dips as an unbroken circuit.  This was a tough workout for sure, especially after squatting yesterday.  Still getting through my plan to get this all knocked out before my vacation.

Woke up at 194.2. 

Monday, August 21, 2017

Training Log: Entry 2431

GOD IS A BEAST WORKOUTS 13-14

AM WORKOUT

Buffalo bar Squat
5xBar
5x140
1x230
10x5x295

Axle strict press
5xAxle
5x66
5x136
5x151
5x171
5x196
5x161
5x186
4+1x206

NG chins (various widths)
1x20
10x5

Band pull aparts
5x20

(4) DB Incline 50
50 reps

Notes: I've got vacation coming up and don't want to spend a lot of it in the gym, so I combined workouts today so I could run a full week of training in 3 consecutive days.  Not a smart idea, but definitely AN idea.  Ran an unbroken giant set circuit of Squats, chins and presses, stopping only long enough to change plates.  Had to push press the final rep of presses.  I need to swallow my pride and drop my TM a ton next training cycle or so.  I can get by, but it's not productive.

Woke up at 194.4.  I imagine weight dropping is playing on some difficulty in the press strength, but I'm getting leaner, which is the goal.

Sunday, August 20, 2017

Training Log: Entry 2430

1.5 mile track run

11:07

Notes: Ran 1:36 for the first lap and 7:05 for the mile. Something I’m doing outside of running is making me a better runner, because I’m doing better than I was for that 6 week stint while I was focusing on Murph.

Woke up at 196.2. Work has been playing with nutrition.

Friday, August 18, 2017

Training Log: Entry 2429

GOD IS A BEAST WORKOUT 12

AM WORKOUT

Texas Deadlift Bar Deadlift (touch and go)
5x135
5x225
1x315
5x365 (straps from here out)
5x420
5x475
5x390
5x450
5x505

Standing ab wheel
4x8

Band pull aparts
5x20

Dips
6x20

Notes: All assistance work between sets of deads.  Short on time again, so now squatting variation.  Solid workout, nothing too noteworthy.

Woke up at 195.8 after yesterday's cheat meal of 5 slices of stuffed crust pizza.

Thursday, August 17, 2017

Training Log: Entry 2428

GOD IS A BEAST WORKOUT 11

AM WORKOUT

Axle bench press
5xAxle
5x66
5x136
5x10x241

GHR
4x10

Grenade ball pulldown 90
5x16

DB lateral raise 15
5x10

Kroc row 105
1x25

Axle curls
1x100

Notes: GHRs superset the bench warm-ups, then an unbroken circuit of bench-pulldown-bench-raise repeat until finished.  Not terribly tough.  Starting to find my groove in the program.  Still exceeding the assistance work, but that's just who I am I guess.

Woke up at 193.8, possibly less.  Worked a 14 hour day yesterday and ate a few lighter meals.

Wednesday, August 16, 2017

Training Log: Entry 2427

GOD IS A BEAST WORKOUT 10

AM WORKOUT

Buffalo bar Squat
5xBar
5x100
5x140
3x190
1x230
5x275
5x315
5x355
5x295
5x335
5x380

Viking Squats 135
1x20

GHR sit-ups w/25lb plate behind head
3x6
1x4

Dips
5x20

Band pull aparts
5x20

Notes: Did all the assistance work between sets of squats.  Cut that final set of sit-ups short because it was placing stress on the surgical site of my knee.  Everything else was pretty smooth.  Only rested long enough to change plates for the squats.

Woke up at 194.2 this morning.

Tuesday, August 15, 2017

Training Log: Entry 2426

EMOM Stone of Steel over bar (23)
Triples for 10 minutes

Notes: I realize I log this workout differently every time.  Height is getting pretty crazy, which means technique is getting solid.  Need to start adding weight.

Woke up at 194.8.

Monday, August 14, 2017

Training Log: Entry 2425

GOD IS A BEAST WORKOUT 9

PM WORKOUT

Log viper and press way
5xLog
10x5x160

Chins (various grips)
50 reps
5x10

Reverse hyper 270
5x15

(3) DB incline press 50
50 reps

Notes: Warmed up with 50 chins, then hit a circuit of 1 set log, 1 set chins, 1 set log, 1 set reverse hyper, repeat until end.  I dislike training in the evening since I feel like it's too easy, so I made this as challenging as I could.  Wicked back pump.  I am well exceeding the assistance work layout of this program.  That may bite me later.

Woke up at 196.4.  Still making efforts to drop a little weight.

Sunday, August 13, 2017

Training Log: Entry 2424

Prowler, 200lbs loaded, high handles
10x50'

Notes: 30 seconds rest between runs.  Conditioning feeling very strong; probably the effect of easing off the throttle a little.  Had more in me, but played it safe.  Upperback and forearms on are fire from yesterday.

Woke up at 195.2.

Saturday, August 12, 2017

Training Log: Entry 2423

GOD IS A BEAST WORKOUT 8

AM WORKOUT

Axle deadlifts (deadstop)
5x136
5x226
1x276
10x5x366 (straps)

Standing ab wheel
4x8

Dips
10x20

Band pull aparts
100 reps

Buffalo bar squats 230
1x20

Notes: Did the deadlifts and dips in an unbroken circuit.  That was pretty exhausting.  Missed that feeling.  Axle was a nice touch on making this more taxing.  With this, I've finished the first training week of God is a Beast.  I'm still figuring it out a bit, but I'm finding how to make it work.

Woke up at 196.2. this morning.  Had my cheat meal yesterday at a Golden Corral, which, for my international readers, is an all you can eat buffet of dubious quality depending on location.  Ours is pretty decent, and I stuck primarily with salad and meat.

Thursday, August 10, 2017

Training Log: Entry 2422

GOD IS A BEAST WORKOUT 7

AM WORKOUT

Axle bench press
5xAxle
5x66
5x136
5x186
5x226
5x241
5x276
5x311
5x261
4x291 (hit the j-hook and racked it)
4+1x326

GHRs
5x8

DB hammer curls 40
5x8

Circus dumbbell clean and press away 85
2x5
1x2

DB press 50
1x10

Axle rows 136
2x50

Notes: Don't know if TM is too high or it's a product of the right shoulder being a little pissed off, but had to rest pause to hit 5 on the topset of the day.  I re-tweaked it on the circus dumbbell getting things into position.  Most likely the labrum acting up again. 

For the axle rows, did the first 50 reps without straps, second 50 with.  Grip is doing pretty well.

Woke up at 195.8.  Think weight is stabilizing.  Going to eliminate my post dinner snack of cheese to get some weight to drop.

Wednesday, August 9, 2017

Training Log: Entry 2421

GOD IS A BEAST WORKOUT 6

AM WORKOUT

Buffalo bar Squat
5xBar
5x100
5x140
3x190
1x230
10x5x275

GHR sit-ups w/10lb plate behind head
4x8

Dips
5x20

Pull aparts
6x20

Viking squats 135
1x20

Notes: Right shoulder is still a little tweaked from yesterday.  New belt lever had arrived, so zero issues with that.  This wasn't too tough.  I think my rep strength far exceeds my max strength, and finding the right TM has been a little challenging.  Viking squats were a lot better than last week, but right forearm still cramps.

Woke up at 195.0.

Tuesday, August 8, 2017

Training Log: Entry 2420

GOD IS A BEAST WORKOUT 5

AM WORKOUT

Axle Strict Press
5xAxle
5x66
5x136
5x161
5x186
5x206
5x171
5x196
3+2x216 (push press on the +2)

Grenade Ball Pulldowns 90
4x15

Reverse hyper 270
3x20

(2)DB incline press 50
50 reps

Band pull aparts
1x50

Notes: Press TM is fickle.  Sweet spot for BBS work, but heavy for the strength work.  Part of it too is my good belt is broken, so bracing was tough.  Gonna stick it out and see how I deal with it.  I think having the same TM for 6 weeks will help.  Right shoulder a little twitchy on the incline press, so decided to forgo more rows to let it heal.

Woke up at 196.2.  Work stress has been a little high; been making less than ideal nutritional choices.

Sunday, August 6, 2017

Training Log: Entry 2419

1.5 mile run (track)
11:20

Notes: Flew through this run compared to last time.  7:20 mile.  Think the slight drop in weight helped.  On that note, no weigh in, since I was at work this morning.

Saturday, August 5, 2017

Training Log: Entry 2418


GOD IS A BEAST

AM WORKOUT

Texas Deadlift Bar Deadlift (Touch and Go)
5x135
5x225
1x315
5x390
5x450
5x505
5x420
5x475
5x530

Standing ab wheel
4x8

Dips
3x20

Notes: The lever on my belt broke on the set of 505, so I finished the workout with my Elitefts Re-loaded base belt, which basically feels like no belt at all. The rivet on it broke too.  Bad day for belts, and I'm done with Elitefts gear, but the workout was solid.  Time got away from me; next time, I plan to throw in a crazy squat workout.

Woke up at 197.0 after yesterday's cheat meal.  Work stress has been high, but after next week I can throttle back.

Friday, August 4, 2017

Training Log: Entry 2417

GOD IS A BEAST WORKOUT 3

AM WORKOUT

Axle bench press
5xAxle
5x66
5x136
5x186
10x5x226

GHRs
4x8

T-bar rows 4 plates
10x5

Circus Dumbbell 85lbs
2x5

Axle curls
1x100

Notes: For the 10x5 bench and rows, I did an unbroken circuit, going straight from one to the other and back.  Semi-challenging, but nothing earth shattering.  I'm finding with this program that the rep days aren't too terrible but the strength days are dialed in just about right.  Still figuring out assistance work as I go.

Woke up at 194.8.  Feeling lean and strong.

Thursday, August 3, 2017

Training Log: Entry 2416

GOD IS A BEAST WORKOUT 2

AM WORKOUT

Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
1x280
5x295
5x335
5x380
5x320
5x355
5x400

Viking squats 135
1x6

Band pull aparts
5x20

Dips
5x20

GHR sit ups
4x8

Notes: IT band was a little pissed off from the stone work, so once I tried to do those viking squats it was game over.  Right forearm cramped up real bad too.  The buffalo bar squats went well.  Challenging but not murderous.  Still figuring out assistance work.  Be a good day to throw in some neck harness.

Woke up at 195.0.  Weight is going all over the place, trying to settle in.

Tuesday, August 1, 2017

Training Log: Entry 2415


EMOM SOS Triples (22)
10 minutes

https://youtu.be/IFz23IBP37M

Notes: Still just upping the height as I go.  Technique seems to be improving.

Woke up at 193.8 this morning.  I might've stumbled on the ultimate weight loss secret; eat a ton of food for 6 weeks and then stop.