Tuesday, October 31, 2017
Training Log: Entry 2386
SVR II WORKOUT 11
AM WORKOUT
Buffalo bar Squat
5xBar
5x100
5x140
3x190
1x230
5x300
5x340
5x380
5x5x340
(1) DB Incline bench 105s
3x10
1x8
1x7
Band pull aparts
3x20
Standing ab wheel
4x8
Notes: Another solid workout. Rolled out my IT band with an LAX ball last night, and it helped a little with the persistent pain I've been experiencing. Hamstrings were a little tight, and felt some pulling around the surgical site. Was in a bit of a rush this morning, so eased off the assistance work. Enjoying my time back with the heavy DB presses; always felt like I got a good amount out of them.
Woke up at 196.6.
Monday, October 30, 2017
Training Log: Entry 2385
SVR II WORKOUT 10
AM WORKOUT
Axle Strict Press
5xAxle
5x66
5x136
5x166
5x186
5x206
5x5x186
GB lat pulldown 140
4x11
1x8
Band pull aparts
5x20
DB curls 35
5x10
DB lateral dropset
10x25lbs
10x20
10x15
10x10
10x5
KB swings 65lbs
1x50
Notes: Pleased with that 5x5. Was feeling a little fatigued but it went through. Supersets of presses with pulldowns, then giant sets of curls and pull aparts.
Woke up at 197.6.
SVR II WORKOUT 10
AM WORKOUT
Axle Strict Press
5xAxle
5x66
5x136
5x166
5x186
5x206
5x5x186
GB lat pulldown 140
4x11
1x8
Band pull aparts
5x20
DB curls 35
5x10
DB lateral dropset
10x25lbs
10x20
10x15
10x10
10x5
KB swings 65lbs
1x50
Notes: Pleased with that 5x5. Was feeling a little fatigued but it went through. Supersets of presses with pulldowns, then giant sets of curls and pull aparts.
Woke up at 197.6.
Sunday, October 29, 2017
Saturday, October 28, 2017
Training Log: Entry 2383
SVR II WORKOUT 9
AM WORKOUT
Texas deadlift bar touch and go deadlifts
5x135
5x255
1x345
5x405
5x460
5x515
5x5x460
Dips
10x20
NG Chins (various grips)
6x15
Reverse hyper 180lbs
1x50
Airdyne tabata intervals
8 rounds
Notes: Another solid workout. Nothing earth shattering, but felt strong. The 50 set reverse hyper work was something awful, and the airdyne to finish was a solid choice. Think that might become a staple. Easy way to get some fatigue and conditioning in.
Woke up at 197.6. Tons of sodium yesterday, and today will be the same. Might see 2 bill again this weekend.
SVR II WORKOUT 9
AM WORKOUT
Texas deadlift bar touch and go deadlifts
5x135
5x255
1x345
5x405
5x460
5x515
5x5x460
Dips
10x20
NG Chins (various grips)
6x15
Reverse hyper 180lbs
1x50
Airdyne tabata intervals
8 rounds
Notes: Another solid workout. Nothing earth shattering, but felt strong. The 50 set reverse hyper work was something awful, and the airdyne to finish was a solid choice. Think that might become a staple. Easy way to get some fatigue and conditioning in.
Woke up at 197.6. Tons of sodium yesterday, and today will be the same. Might see 2 bill again this weekend.
Thursday, October 26, 2017
Training Log: Entry 2382
SVR II WORKOUT 8 (holy cow those last 2 were way off)
AM WORKOUT
Axle bench
5xAxle
5x136
5x186
5x226
5x251
5x286
5x10x226
GB lat pulldown 140
5x10
Standing ab wheel
4x8
DB rows 105
4x8
1x18
Full R
OM plate raise 7.5kg
1x50
DB curl stripset
10x40
10x35
10x25
10x15
10x10
Notes: Solid training day. Supersets of bench with pulldowns, ab wheel and rows, and then finished off with the raises and curls. Nothing too significant otherwise.
Woke up at 194.6.
Wednesday, October 25, 2017
Training Log: Entry 2381
SVR II WORKOUT 11
AM WORKOUT
Buffalo bar Squat
5xBar
5x100
5x140
3x190
5x260
5x300
5x340
5x10x260
GHR sit ups w/10lb plate behind head
3x8
1x6
DB bench 105s
5x10
Band pull aparts
2x20
Band pushdown
2x20
Notes: Ok, this week is awful. BBB w/FSL percentages is the Devil's work. Made it through, but I was hurting. Got a bit of a warm snap going through this week too, so garage is a little warmer than I'm used to and made recovery suck. Happy to get that DB benching in, and I hit all the reps on squats, but volume was low on assistance stuff. I might actually come back later today to hit a set of kroc rows and some plate raises. Left knee is still bugging me; need to get another lax ball.
Woke up at 192.8. No idea what is going on there. Birthday is coming up and I'm going to engage in some hardcore nutritional debauchery, and hopefully that can reset my baseline a little, but if that doesn't help, it might be time to go full on BtM diet again.
SVR II WORKOUT 11
AM WORKOUT
Buffalo bar Squat
5xBar
5x100
5x140
3x190
5x260
5x300
5x340
5x10x260
GHR sit ups w/10lb plate behind head
3x8
1x6
DB bench 105s
5x10
Band pull aparts
2x20
Band pushdown
2x20
Notes: Ok, this week is awful. BBB w/FSL percentages is the Devil's work. Made it through, but I was hurting. Got a bit of a warm snap going through this week too, so garage is a little warmer than I'm used to and made recovery suck. Happy to get that DB benching in, and I hit all the reps on squats, but volume was low on assistance stuff. I might actually come back later today to hit a set of kroc rows and some plate raises. Left knee is still bugging me; need to get another lax ball.
Woke up at 192.8. No idea what is going on there. Birthday is coming up and I'm going to engage in some hardcore nutritional debauchery, and hopefully that can reset my baseline a little, but if that doesn't help, it might be time to go full on BtM diet again.
Tuesday, October 24, 2017
Training Log: Entry 2380
PM WORKOUT
EMOM workout Stone of Steel over bar (w/45lbs loaded)
10 minutes
Notes: Started out with doubles. Made it through 2 rounds before switching to singles. Stone was misloaded, as I was going to use a 45lb bumper but found out my Pendlay bumpers didn't fit. Ended up going with a 35lb strength shop bumper and a 10lb iron plate. Made it super challenging. Great workout.
Woke up at 193.6.
PM WORKOUT
EMOM workout Stone of Steel over bar (w/45lbs loaded)
10 minutes
Notes: Started out with doubles. Made it through 2 rounds before switching to singles. Stone was misloaded, as I was going to use a 45lb bumper but found out my Pendlay bumpers didn't fit. Ended up going with a 35lb strength shop bumper and a 10lb iron plate. Made it super challenging. Great workout.
Woke up at 193.6.
Monday, October 23, 2017
Training Log: Entry 2379
SVR II WORKOUT 10
AM WORKOUT
NG chins
1x30
1x20
Axle continental and strict press away
5xAxle
5x66
5x146
5x166
5x186
5x10x146
Axle rows
5x10x146
Band pull aparts
5x20
DB curls 35
4x10
DB lateral dropset
12x20
12x15
12x10
12x5
Loadable kettlebell swings 55
1x50
Notes: Really liked how this workout went. Hit the chins before anything else as a warm-up/get more pulling volume in, then supersetted the press warm-ups/heavy work sets with the curls, then giant setted the 5x10s on press and rows with the pull aparts. Did the lateral raise stripset and finished with the swings and still had some time leftover. Mrs. is wanting to wake up 5 min earlier to get in more running volume, which bodes well for me. I'm wanting to get in some more training and get some more growth in.
Had to push press the last rep of the last 2 sets of the presses. Most likely woulda had more energy without the continentals.
Woke up at 194.4.
SVR II WORKOUT 10
AM WORKOUT
NG chins
1x30
1x20
Axle continental and strict press away
5xAxle
5x66
5x146
5x166
5x186
5x10x146
Axle rows
5x10x146
Band pull aparts
5x20
DB curls 35
4x10
DB lateral dropset
12x20
12x15
12x10
12x5
Loadable kettlebell swings 55
1x50
Notes: Really liked how this workout went. Hit the chins before anything else as a warm-up/get more pulling volume in, then supersetted the press warm-ups/heavy work sets with the curls, then giant setted the 5x10s on press and rows with the pull aparts. Did the lateral raise stripset and finished with the swings and still had some time leftover. Mrs. is wanting to wake up 5 min earlier to get in more running volume, which bodes well for me. I'm wanting to get in some more training and get some more growth in.
Had to push press the last rep of the last 2 sets of the presses. Most likely woulda had more energy without the continentals.
Woke up at 194.4.
Sunday, October 22, 2017
Saturday, October 21, 2017
Training Log: Entry 2377
SVR II WORKOUT 5
PM WORKOUT
Axle dead stop deadlift
5x136
5x226
1x276
5x350
5x405
5x460
5x10x350
Dips
10x20
Axle row stripset
5x276 (cheat rows)
10x226
15x186
20x136
Reverse hyper 180
1x30
Notes: Back at home, and don't know if the road beat me up or what, but I basically felt like I was going to puke after every set of deads. Before each set, I'd actually come up with a strategy for where to puke in the middle of the set should the need arise. Supersetted deads with dips. After that was done, I laid on my back for 20 minutes until I could finish the rest of the workout.
Woke up at 193.6 this morning. Pretty good showing for a week of eating out.
SVR II WORKOUT 5
PM WORKOUT
Axle dead stop deadlift
5x136
5x226
1x276
5x350
5x405
5x460
5x10x350
Dips
10x20
Axle row stripset
5x276 (cheat rows)
10x226
15x186
20x136
Reverse hyper 180
1x30
Notes: Back at home, and don't know if the road beat me up or what, but I basically felt like I was going to puke after every set of deads. Before each set, I'd actually come up with a strategy for where to puke in the middle of the set should the need arise. Supersetted deads with dips. After that was done, I laid on my back for 20 minutes until I could finish the rest of the workout.
Woke up at 193.6 this morning. Pretty good showing for a week of eating out.
Wednesday, October 18, 2017
Training Log: Entry 2376
SVR II WORKOUT 4
PM WORKOUT
Bench press
5xBar
5x95
5x135
5x185
5x235
5x270
10x300
16x235
https://www.youtube.com/watch?v=x7istltoQeM&
Chins (various grips)
8x10
Cable row pyramid
Sets of 5 until I couldn't, then back down sets of 5
DB lateral dropset
10x25lbs
10x20
10x15
10x10
11x5
Cable curl dropset
5x10 of whatever was on the stack moving down
KB swing 75
1x50
Notes: First time benching with a barbell since Oct 2015 and it just feels awful. Part of it is that I was using some sort of super whippy Rogue barbell with a rack and bench I've never used before. It's amazing the difference equipment makes with benching. Was hoping for more than 10, but was hitting the j-hooks, grip was too wide, and just general stupidity factors in the way. Still a solid effort.
Doing something different with the cable rows; letting my shoulders and upper back roll forward on the eccentric, and then pulling them all the way back on the concentric. Combination row/Kelso shrug. Really has a good effect.
I always pick things up when I'm forced into these positions, and this is no exception. Swings have been an awesome lower body movement and I totally need to bring them back. Super easy to execute, loading is simple, and effect is big. Also liking all the dropset work to quickly get my assistance knocked out.
Been eating out 2 out of 3 meals a day for the past 4 days. Been rough on the GI system, and just not the way I like to live if I can avoid it.
SVR II WORKOUT 4
PM WORKOUT
Bench press
5xBar
5x95
5x135
5x185
5x235
5x270
10x300
16x235
https://www.youtube.com/watch?v=x7istltoQeM&
Chins (various grips)
8x10
Cable row pyramid
Sets of 5 until I couldn't, then back down sets of 5
DB lateral dropset
10x25lbs
10x20
10x15
10x10
11x5
Cable curl dropset
5x10 of whatever was on the stack moving down
KB swing 75
1x50
Notes: First time benching with a barbell since Oct 2015 and it just feels awful. Part of it is that I was using some sort of super whippy Rogue barbell with a rack and bench I've never used before. It's amazing the difference equipment makes with benching. Was hoping for more than 10, but was hitting the j-hooks, grip was too wide, and just general stupidity factors in the way. Still a solid effort.
Doing something different with the cable rows; letting my shoulders and upper back roll forward on the eccentric, and then pulling them all the way back on the concentric. Combination row/Kelso shrug. Really has a good effect.
I always pick things up when I'm forced into these positions, and this is no exception. Swings have been an awesome lower body movement and I totally need to bring them back. Super easy to execute, loading is simple, and effect is big. Also liking all the dropset work to quickly get my assistance knocked out.
Been eating out 2 out of 3 meals a day for the past 4 days. Been rough on the GI system, and just not the way I like to live if I can avoid it.
Monday, October 16, 2017
Training Log: Entry 2375
SVR II WORKOUT 3
PM WORKOUT
Squats
5xBar
5x95
5x135
3x185
1x225
5x280
5x320
11x380
15x280
https://youtu.be/pkA0vnZ-jek
Pull ups
5x10
Dumbbell press dropset
10x50
10x45
10x40
10x35
10x30
Notes: Left knee's tendinitis has started to flare up again. My squat has been pretty laggy, but growth has been more sustainable compared to when I'm really pushing it. Bit of a balancing act.
SVR II WORKOUT 3
PM WORKOUT
Squats
5xBar
5x95
5x135
3x185
1x225
5x280
5x320
11x380
15x280
https://youtu.be/pkA0vnZ-jek
Pull ups
5x10
Dumbbell press dropset
10x50
10x45
10x40
10x35
10x30
Notes: Left knee's tendinitis has started to flare up again. My squat has been pretty laggy, but growth has been more sustainable compared to when I'm really pushing it. Bit of a balancing act.
Sunday, October 15, 2017
Training Log: Entry 2374
SVR II WORKOUT 2
AM WORKOUT
Barbell strict press
5xBar
5x95
5x135
5x155
5x175
9x200
15x155
https://www.youtube.com/watch?v=KuwV3FIdFj4
Pull ups
5x10
Cable row dropset
5x10
DB bench press dropsets
10x85
10x80
10x75
7x65
7x55
6x45
KB swings 60
1x50
Notes: Traveling and slumming it in commercial gyms, so doing some different stuff for assistance work. REALLY wanted 10 on that press, but cramped up bad on rep 9. Still, a lifetime PR, I'm sure I can now officially press my bodyweight for 10 reps, which was a goal for a long time, and being able to do this on an AM workout is even crazier. That widowmaker set afterwards was even more brutal. I am really digging this program.
SVR II WORKOUT 2
AM WORKOUT
Barbell strict press
5xBar
5x95
5x135
5x155
5x175
9x200
15x155
https://www.youtube.com/watch?v=KuwV3FIdFj4
Pull ups
5x10
Cable row dropset
5x10
DB bench press dropsets
10x85
10x80
10x75
7x65
7x55
6x45
KB swings 60
1x50
Notes: Traveling and slumming it in commercial gyms, so doing some different stuff for assistance work. REALLY wanted 10 on that press, but cramped up bad on rep 9. Still, a lifetime PR, I'm sure I can now officially press my bodyweight for 10 reps, which was a goal for a long time, and being able to do this on an AM workout is even crazier. That widowmaker set afterwards was even more brutal. I am really digging this program.
Friday, October 13, 2017
Training Log: Entry 2373
SVR II WORKOUT 1
PM WORKOUT
Texas Deadlift Bar Deadlifts (touch and go)
5x135
5x255
1x345
5x385
5x435
14x485
17x385
https://youtu.be/eR8b6KMmxGE
Standing ab wheel
4x8
Light band pushdown
1x50
Band pull apart
1x50
Notes: Holy crap I've been missing this. It was the perfect combination of difficult and awful. Technique seemed decently solid too, minus the bar drifting away for a rep or 2. Hell on recover; the backoff set was difficult to psyche up for. Excited to follow this program through for a bit.
Hit the PM workout because I hit the road for a 7 hour drive tomorrow and a week out of town. Will still train where I can.
Woke up at 193.4 this morning. Won't have any decent weigh ins for a while.
SVR II WORKOUT 1
PM WORKOUT
Texas Deadlift Bar Deadlifts (touch and go)
5x135
5x255
1x345
5x385
5x435
14x485
17x385
https://youtu.be/eR8b6KMmxGE
Standing ab wheel
4x8
Light band pushdown
1x50
Band pull apart
1x50
Notes: Holy crap I've been missing this. It was the perfect combination of difficult and awful. Technique seemed decently solid too, minus the bar drifting away for a rep or 2. Hell on recover; the backoff set was difficult to psyche up for. Excited to follow this program through for a bit.
Hit the PM workout because I hit the road for a 7 hour drive tomorrow and a week out of town. Will still train where I can.
Woke up at 193.4 this morning. Won't have any decent weigh ins for a while.
Thursday, October 12, 2017
Training Log: Entry 2372
GOD IS A BEAST ANCHOR WORKOUT 12 (FINAL WORKOUT)
AM WORKOUT
Axle bench press
5xAxle
5x66
5x136
5x186
3x246
3x281
3x316
3x281
3x316
2x351 (lifetime PR)
https://youtu.be/SiQbtKcmnYw
SSB squats
5xBar
5x155
3x205
1x245
5x5x320
GHR w/10lb plates
4x10
GB lat pulldown 110
5x10
1x15
Full ROM plate raise w/7.5kg bumper plate
1x31
Notes: That bench PR was unexpected. 281 felt like a million pounds. Really just discovering strength at this point. Incredibly happy, and think I might've had a 3rd in me.
Woke up at 192.4. This made the PR for bench even crazier.
Also, added this to the gym yesterday
GOD IS A BEAST ANCHOR WORKOUT 12 (FINAL WORKOUT)
AM WORKOUT
Axle bench press
5xAxle
5x66
5x136
5x186
3x246
3x281
3x316
3x281
3x316
2x351 (lifetime PR)
https://youtu.be/SiQbtKcmnYw
SSB squats
5xBar
5x155
3x205
1x245
5x5x320
GHR w/10lb plates
4x10
GB lat pulldown 110
5x10
1x15
Full ROM plate raise w/7.5kg bumper plate
1x31
Notes: That bench PR was unexpected. 281 felt like a million pounds. Really just discovering strength at this point. Incredibly happy, and think I might've had a 3rd in me.
Woke up at 192.4. This made the PR for bench even crazier.
Also, added this to the gym yesterday
$75. Great find.
Tuesday, October 10, 2017
Training Log: Entry 2371
GOD IS A BEAST ANCHOR WORKOUT 11
AM WORKOUT
Buffalo bar Squat
5xBar
5x100
5x140
3x190
1x230
1x280
3x300
3x345
3x385
3x345
3x385
2x430
NG chins (various grips)
10x10
Axle bench
5xAxle
5x136
5x186
5x226
5x5x261
Yoke press
3x8
Reverse hyper 90
3x20
Notes: Giant sets of squat, chins and bench. I mighta had 1 more in me for that topset of squats, but it didn't seem worth risking myself for. On that note, today marks 2 years since I blew out my knee, so it's nice to see I've still got some PRs left and I've gotten a little smarter. Yoke press and reverse hypers were done as a circuit.
Woke up at 194.8. On a tighter schedule this week due to travel, so things will probably get a little screwy.
GOD IS A BEAST ANCHOR WORKOUT 11
AM WORKOUT
Buffalo bar Squat
5xBar
5x100
5x140
3x190
1x230
1x280
3x300
3x345
3x385
3x345
3x385
2x430
NG chins (various grips)
10x10
Axle bench
5xAxle
5x136
5x186
5x226
5x5x261
Yoke press
3x8
Reverse hyper 90
3x20
Notes: Giant sets of squat, chins and bench. I mighta had 1 more in me for that topset of squats, but it didn't seem worth risking myself for. On that note, today marks 2 years since I blew out my knee, so it's nice to see I've still got some PRs left and I've gotten a little smarter. Yoke press and reverse hypers were done as a circuit.
Woke up at 194.8. On a tighter schedule this week due to travel, so things will probably get a little screwy.
Monday, October 9, 2017
Training Log: Entry 2370
GOD IS A BEAST ANCHOR WORKOUT 10
PM WORKOUT
Axle Strict Press
5xAxle
5x66
5x136
3x166
3x191
3x211
3x191
3x211
3x236 (lifetime PR)
https://youtu.be/YHyc4yaHBNE
GHR sit ups w/25lb plate behind head
4x7
Texas deadlift bar dead stop deadlifts
5x135
5x225
1x315
5x5x425
GB loading pin curls 30
5x8
Band pull aparts
4x25
Dips
150 reps
Kroc rows 105
1x22
Notes: Giant sets of deads, sit ups or curls and presses. Goal was a double of 236, so the triple was awesome. Once again, God is a Beast snuck up on me, and right when I thought it was a dud something like this happens. To hit that press after all the pressing beforehand is even crazier.
Woke up at 194.4. Had the day off so trained in the afternoon and made the most of it. Training schedule is a little off now, but I'm ok with that.
GOD IS A BEAST ANCHOR WORKOUT 10
PM WORKOUT
Axle Strict Press
5xAxle
5x66
5x136
3x166
3x191
3x211
3x191
3x211
3x236 (lifetime PR)
https://youtu.be/YHyc4yaHBNE
GHR sit ups w/25lb plate behind head
4x7
Texas deadlift bar dead stop deadlifts
5x135
5x225
1x315
5x5x425
GB loading pin curls 30
5x8
Band pull aparts
4x25
Dips
150 reps
Kroc rows 105
1x22
Notes: Giant sets of deads, sit ups or curls and presses. Goal was a double of 236, so the triple was awesome. Once again, God is a Beast snuck up on me, and right when I thought it was a dud something like this happens. To hit that press after all the pressing beforehand is even crazier.
Woke up at 194.4. Had the day off so trained in the afternoon and made the most of it. Training schedule is a little off now, but I'm ok with that.
Saturday, October 7, 2017
Training Log: Entry 2369
GOD IS A BEAST ANCHOR WORKOUT 9
AM WORKOUT
Axle deadlift (touch and go)
5x136
5x226
1x276
1x366
3x401
3x456
3x516
3x456
3x516
1x571
Standing ab wheel
4x8
Band pull aparts
5x20
Log viper and press away
5xlog
5x5x178
Axle rows 178
1x5
1x6
1x7
1x8
1x9
(4) DB incline press 50
45+5
Notes: No giant sets today, but went supersets between deads and ab wheel or pull aparts, then supersets of log and rows. DB incline press almost made it to 50, gotta figure the gameplan for next week. The 571 dead was a grind, but not the worst I've ever had. Shaking, but no ramping. Victory compared to last week, where I couldn't even lockout 515.
Woke up at 193.0. Had a cheat meal at Taco Bell yesterday and ended up having an allergic reaction to something. Still dealing with it. Made it a little hard to breathe this workout.
PM WORKOUT
Stone of Steel over bar (21) EMOM
Doubles for 10 minutes
Notes: First time loading the stone. Threw in a 35lb bumper and 6 spacers. It felt awesome. Real solid and smooth. Just felt alive to be hitting the stone again after so much time off. Got some wicked stone bite too.
GOD IS A BEAST ANCHOR WORKOUT 9
AM WORKOUT
Axle deadlift (touch and go)
5x136
5x226
1x276
1x366
3x401
3x456
3x516
3x456
3x516
1x571
Standing ab wheel
4x8
Band pull aparts
5x20
Log viper and press away
5xlog
5x5x178
Axle rows 178
1x5
1x6
1x7
1x8
1x9
(4) DB incline press 50
45+5
Notes: No giant sets today, but went supersets between deads and ab wheel or pull aparts, then supersets of log and rows. DB incline press almost made it to 50, gotta figure the gameplan for next week. The 571 dead was a grind, but not the worst I've ever had. Shaking, but no ramping. Victory compared to last week, where I couldn't even lockout 515.
Woke up at 193.0. Had a cheat meal at Taco Bell yesterday and ended up having an allergic reaction to something. Still dealing with it. Made it a little hard to breathe this workout.
PM WORKOUT
Stone of Steel over bar (21) EMOM
Doubles for 10 minutes
Notes: First time loading the stone. Threw in a 35lb bumper and 6 spacers. It felt awesome. Real solid and smooth. Just felt alive to be hitting the stone again after so much time off. Got some wicked stone bite too.
Friday, October 6, 2017
Training Log: Entry 2368
GOD IS A BEAST ANCHOR WORKOUT 8
AM WORKOUT
Axle bench press
5xAxle
5x136
5x186
3x226
3x261
3x301
3x246
3x281
5x316
GHR w/10lb plate
4x8
SSB Squat
5xBar
5x155
3x205
1x245
5x5x300
GB lat pulldown 110
5x9
1x15
Circuit (no rest)
15x7.5kg full ROM plate raise
15x30lb DB curls
15xlight band pushdown
then 12, 9, 6 and 3 for all
Notes: This was a solid training session. Didn't feel beat down, and the SSB squats were really smooth compared to last time. Regained the feeling on them. Mighta had a 6th on the bench, but hit the j-hook on rep 5. That circuit at the end was a solid way to get in a good pump and some fatigue while hitting some neglected parts.
Woke up at 192.2. Slow but steady progress.
GOD IS A BEAST ANCHOR WORKOUT 8
AM WORKOUT
Axle bench press
5xAxle
5x136
5x186
3x226
3x261
3x301
3x246
3x281
5x316
GHR w/10lb plate
4x8
SSB Squat
5xBar
5x155
3x205
1x245
5x5x300
GB lat pulldown 110
5x9
1x15
Circuit (no rest)
15x7.5kg full ROM plate raise
15x30lb DB curls
15xlight band pushdown
then 12, 9, 6 and 3 for all
Notes: This was a solid training session. Didn't feel beat down, and the SSB squats were really smooth compared to last time. Regained the feeling on them. Mighta had a 6th on the bench, but hit the j-hook on rep 5. That circuit at the end was a solid way to get in a good pump and some fatigue while hitting some neglected parts.
Woke up at 192.2. Slow but steady progress.
Wednesday, October 4, 2017
Training Log: Entry 2367
GOD IS A BEAST ANCHOR WORKOUT 7
AM WORKOUT
Axle strict press
5xAxle
5x66
5x136
3x156
3x176
3x201
3x166
3x191
5x211
Texas deadlift bar deadlifts (deadstop)
5x135
5x225
1x315
5x5x405
GHR sit ups w/10lb plate behind head
4x8
Band pull aparts
5x20
Dips
100
Kroc rows 105
1x21
Notes: Pleased with that 5x211. Hitting that under a significant amount of fatigue. My deadlifts are pretty ugly with the barbell, but moving smooth. I need to get in a little more single joint/small movement stuff here, but was happy to get in some more rowing. I've been slacking on that. As per usual, everything was some sort of giant set.
Woke up at 192.2. I believe that number.
GOD IS A BEAST ANCHOR WORKOUT 7
AM WORKOUT
Axle strict press
5xAxle
5x66
5x136
3x156
3x176
3x201
3x166
3x191
5x211
Texas deadlift bar deadlifts (deadstop)
5x135
5x225
1x315
5x5x405
GHR sit ups w/10lb plate behind head
4x8
Band pull aparts
5x20
Dips
100
Kroc rows 105
1x21
Notes: Pleased with that 5x211. Hitting that under a significant amount of fatigue. My deadlifts are pretty ugly with the barbell, but moving smooth. I need to get in a little more single joint/small movement stuff here, but was happy to get in some more rowing. I've been slacking on that. As per usual, everything was some sort of giant set.
Woke up at 192.2. I believe that number.
Tuesday, October 3, 2017
Training Log: Entry 2366
EMOM Workout
Minute 0: 95lb circus dumbbell clean and press (1 per arm), 11 pull ups
Each successive minute: same CDB clean and pres, take away 1 pull up for total of 10 minutes
Notes: Had a huge technique breakthrough on the CDB press. Similar to what I learned with the cleans from Grace, I'm throwing in a jump to get the bell moving and it's creating a much stronger leg drive. Things moved much smoother. This should go a long way for my future pressing.
No weigh in this morning. Woke up at the job site. Did this workout off 3 hours of sleep.
EMOM Workout
Minute 0: 95lb circus dumbbell clean and press (1 per arm), 11 pull ups
Each successive minute: same CDB clean and pres, take away 1 pull up for total of 10 minutes
Notes: Had a huge technique breakthrough on the CDB press. Similar to what I learned with the cleans from Grace, I'm throwing in a jump to get the bell moving and it's creating a much stronger leg drive. Things moved much smoother. This should go a long way for my future pressing.
No weigh in this morning. Woke up at the job site. Did this workout off 3 hours of sleep.
Monday, October 2, 2017
Training Log: Entry 2365
GOD IS A BEAST ANCHOR WORKOUT 6
AM WORKOUT
Buffalo Bar Squat
5xBar
5x100
5x140
3x190
1x230
3x280
3x320
3x370
3x300
3x345
5x385
Reverse hyper 330
3x15
Axle bench
5xAxle
5x136
5x5x246
Neck harness 45
3x25
Band pull aparts
5x20
Axle rows 186
5x10
Yoke press
5x5
Notes: I didn't think I got much done, but typing it out shows more. Everything was a giant set in some way. Bar is still feeling super heavy on my back for squats. Right bicep is in some pain too. Glute is mostly healed, just a little achy.
Woke up at 193.5. I'll see how much I hold onto.
GOD IS A BEAST ANCHOR WORKOUT 6
AM WORKOUT
Buffalo Bar Squat
5xBar
5x100
5x140
3x190
1x230
3x280
3x320
3x370
3x300
3x345
5x385
Reverse hyper 330
3x15
Axle bench
5xAxle
5x136
5x5x246
Neck harness 45
3x25
Band pull aparts
5x20
Axle rows 186
5x10
Yoke press
5x5
Notes: I didn't think I got much done, but typing it out shows more. Everything was a giant set in some way. Bar is still feeling super heavy on my back for squats. Right bicep is in some pain too. Glute is mostly healed, just a little achy.
Woke up at 193.5. I'll see how much I hold onto.
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