Training Log: Entry 2399

AM WORKOUT

Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
1x280
5x310
5x350
5x390
5x5x350

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

DB bench press 105
4x8

Band pull aparts
5x20

DB rows 105
1x15

Notes: First time in 2 months I managed to squat without knee pain.  My self made rehab seems to have paid off.  Need to keep it up.  Think my squat can start being good again as a result.  Intense training session with the Squatting and DB benching supersetted, but once again felt strong in it.

Woke up at 194.0.

Training Log: Entry 2398

AM WORKOUT

Axle Strict Press
5xAxle
5x66
5x136
5x171
5x191
5x216
5x5x191

Weighted NG chins 55
1x10
4x8

Viking squats 115
5x10

Band pull aparts
5x20

DB lateral raise dropset
8x30
8x25
8x20
8x15
8x10

Notes: This was a great workout.  Really felt strong.  The topset of axle press was a grind, but not the hardest one of my life, and I made it through the full 5x5 without issue, minus some light headedness.  Supersetted chins and warm-ups of presses, then supersetted the 5x5 of press w/ 5x10 Viking squats.  Left knee continues to improve.  Pain has migrated back to the IT band.

Woke up at 194.4.

Training Log: Entry 2397

AM WORKOUT

NG chins
50 reps

Texas deadlift bar deadlifts (touch and go)
5x135
5x255
1x345
5x415
5x470
5x525
5x5x470

Band pull aparts
5x20

Weighted Dips (stripset)
5x105
10x80
15x55
12+5+3x30 (rest pause)

Viking squats (stripset)
10x105
10x95
10x85
10x75
10x65

Reverse hyper 180
1x50


Notes: Took my time and enjoyed myself this workout.  Deads were heavy but solid.  First time doing weighted dips in a LONG time.  They felt "right".  Just sorta natural.  They tend to trash my elbows, so I don't do them too often, but I liked the stripset and will probably make it a more regular thing.

Viking squats are light but accomplishing my goal.  Left knee is getting worked well and starting to wake back up.  I think this will get my squat back to something decent.

Woke up at 193.8.  Eating pumpkin cheesecake in the morning rather than fruit until it's gone.  Holidays are good to me.

Training Log: Entry 2396


EMOM workout
Stone of steel over bar (set to 20 hole, 50lbs and some spacers loaded)
Remaining of time on Airdyne

10 rounds

https://youtu.be/XCm32Dp7ZNI

Notes: Just something I came up with to combine a few toys. I like it.  Good way to practice under fatigue.

Woke up at 193.8.

Training Log: Entry 2395

AM WORKOUT

Axle bench press
5xAxle
5x136
5x186
5x226
5x256
5x291
5x10x226

Lat pulldown 160
5x8

Viking squat 95
5x10

Band pull aparts
5x20

DB rows 105
1x21

Full ROM plate raise 7.5kg
1x70

Notes: For the 5x10 on bench, I did a giant set of the viking squats and pull aparts.  Starting to think the left knee is getting some arthritis, and looking through training, what I've changed recently is reduced the frequency of knee flexion work, so I'm trying to bring that back, even if it's going "off program".  Viking squats, SSB squats and buffalo bar squats are on the radar, and on my non-training time I'm making a concentrated effort to use my left knee more. 

Beyond that, this was a solid workout.  Things were smooth. 

Woke up at 193.2.

Training Log: Entry 2394

AM WORKOUT

Buffalo bar Squats
5xBar
5x140
3x190
1x230
5x265
5x310
5x350
5x10x265

Standing ab wheel
4x8

DB curls 35
5x10

Band pull aparts
5x20

Neck harness 45
4x25

Notes: Sets of everything between squats.  Left knee became achy from this workout, but not like it's been in the past month where I couldn't get through a workout.  I've been rolling the knee out every night, and I think it's helping.  Also recovered better from this compared to last cycle, but it still sucks pretty good.

Woke up at 192.2.  Thanksgiving is going to be good to me.

Training Log: Entry 2393

PM WORKOUT

Log viper and press away
5x100
5x145
5x170
5x180
5x10x145

Superset w/

Log rows
10x100
10x145
10x170
10x180
5x10x145

KB swings 85
1x50

Lateral raise stripset
10x25lbs
10x20
10x15
10x10
10x5
10x2.5

Mechanical advantage dropset chins
5x5

Band pull aparts
1x50

Notes:

This came in the mail today

A for real 12" log.  Dirt cheap and free shipping.  It definitely needs a little work on the welds and has some cosmetic damage from shipping, but for my uses it's going to be great.  Took some video of my first test with it

https://youtu.be/Utl5XjcuT_o

This was a super fast workout, as I got called into work unexpectedly last night, got 3 hours of sleep and had to get things done to have my evening free.  Got a solid pump out of it.

Training Log: Entry 2392


PM workout

Prowler (high handles)
6x60' w/180lbs loaded
6x60' a/90lbs loaded

Notes: 30 seconds rest between sprints.  I'm out of shape after so much time away from heavy conditioning, but that comes back quick.  Figured this will help my knee be less stupid.

Woke up at 193.0.

Training Log: Entry 2391

AM WORKOUT (Realized I wasn't documenting what workouts I was on for this cycle, but whatever)

Axle deadlifts (touch and go)
5x136
5x226
1x276
5x366
5x416
5x471
5x10x366

Superset w/

Dips
10x20

Band pull aparts
1x50

Notes: Last cycle, I thought I was going to throw up during this workout because I had been traveling all day and eating weird food.  This time, I found out it's because this workout eats my soul.  Just plain tough. Did touch and go this time since wife was sleeping upstairs, but it's still a different kind of suck anyway.  Kept assistance work light; may come back later for more.

Woke up at 191.0.  Should finally be able to stay home for at least a month or so, so time to rebuild.  Also, ordered a Titan 12" log and it's supposed to be here on Tuesday, so that's pretty cool.

Also, yesterday marked 2 years since my knee surgery.  Man how the time flies.

Training Log: Entry 2390


AM WORKOUT

Axle bench press
5xAxle
5x136
5x186
5x226
5x241
5x276
7x306
15x241

GB lat pulldown 140
5x10

Band pull aparts
5x20

KB swings 80
1x50

Full ROM plate raise 7.5kh
1x65


Notes: 4 workouts in 33 hours.  I feel amazingly awful, but got it done.  Think I'll try another 1000 push up workout this week and otherwise call it good.

Woke up at 195.0.  Ate a ton yesterday, stomach still sorting it out.

Training Log: Entry 2389


I've done 3 workouts in 20 hours now, as I'm returning from vacation and leaving on business tomorrow.  Will get my bench workout done tomorrow morning, meaning getting a weeks' worth of training done in 36 hours.  For the sake of brevity, I'm just logging highlights, but these were all full workouts


FRIDAY EVENING

Deadlifts
12x495
15x385

https://www.youtube.com/watch?v=fIxVmsjX4cI

SATURDAY MORNING

Axle Press
6x206
14+1x161

NG chins pyramid (no rest between sets)
5xBW
5x30
5x55
5x80
3x105
5x80
5x55
5x30
7xBW


SATURDAY AFTERNOON

Buffalo Bar Squats
5x370
18x285

Notes: Knee was feeling great all vacation, and then felt achy on my flight back home.  Wondering if elevation is the issue.  Focusing on a lower bar position goes a long way.  Those deadlifts killed me.  Knee kept buckling.

Woke up at 190.0.  I expect to lose more weight during my trip.  Holiday season should bode well.

Vacation Update:

Beat the "Over the Top" Arcade armwrestling game at the hardest difficulty.  That was pretty cool.  It beat me back in High School, so this was revenge.

Wife took some photos of me on the beach.

I like how lean I am these days, but always want more size.

Training Log: Entry 2388

Did 100 burpees in 8:45 2 days ago. 

Today

20 push ups, every minute on the minute for 50 minutes

Notes: Yes, that is in fact 1000 push-ups.  Do I know how to deload or what?  This was one of those Forest Gump sorta moments, where I set out to do 10 minutes, and that felt good, so I did 20, and at that point figured I'd do 500, and once I got there, figured 1000 was within reach.  Right around 900 is when it started getting challenging, as up until then it was taking me 15 seconds to complete sets, and at that point it went to 20, and the final set took 45.  I'll see how I feel over the next few days, and if I don't get rhabdomyolysis, I might do this again sometime.

Took a photo of the chest pump.  Wasn't quite "unreal", but still very solid.

Training Log: Entry 2387

SVR II WORKOUT 12 (FINAL WORKOUT OF LEADER 1)

AM WORKOUT
NG chins
1x40
1x10

Axle bench press
5xAxle
5x136
5x186
5x226
5x251
5x286
5x321
5x5x286

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

GB loading pin curls 30lbs
5 sets

Band pull aparts
3x20

Kroc rows 105
1x23

Full ROM plate raise 7.5kg
1x60

Notes: Sprained my pec tendon on the second set of 5x5x285.  Hit the j-hook on the eccentric of the 3rd or 4th rep on the right side and shifted all the weight to the left.  It's achy, but I was able to finish the workout, and with a deload coming up I imagine it'll heal well.  Might just do a lot of push-ups to get blood flowing.  Otherwise, this was a great workout, and another day where I just felt strong.  The first cycle is done, and I'm a big fan of this program.  Excited to run it some more with a higher TM.

Woke up at 194.8.  Think I've lost the sodium from the weekend.