Training Log: Entry 2418

AM WORKOUT

(6) Mat Pulls (touch and go, texas deadlift bar)
5x135+chains
5x225+chains
3x315+chains
1x405+chains
11+4+3x495+chains
15x405+chains

Axle bench
5xAxle
5x136
5x186
5x211
5x246
13x281
17x211

Standing ab wheel
4x8

Chins
1x20

Snow shoveling: 45 minutes

Notes: Wanna describe how this broke down, because I'm pretty happy with it.  Started the workout warming up wit giant sets of mat pull, ab wheel and bench.  I hit the topset of the mat pulls right before the set of 246 on the bench.  At that point, I finished out the bench workout before coming back for the backoff set on the mat pull.  Threw in the chins after shoveling snow.  Workout was a little lighter since I was still figuring stuff out and had to shovel snow, but the structure is there.  Felt right coming back to this.  I thrive with this sort of training. However, my time with 5/3/1 has certainly paid off.  My recovery between sets is ridiculous, to include on the rest pause of mat pulls.  Was traditionally resting in the 90-120 second mark, basically doing small sets while still strapped to the bar.  Now it was like 40 seconds, and still able to produce solid results, and then come back, hit a great bench workout, and then come back again for a solid backoff set.  I think some great things are going to come out of this cycle.

Woke up at 194.4.  Weight slipped a little with the holidays, but nothing major.

Training Log; Entry 2417

PM WORKOUT

Conditioning workout, 100lb log viper and press each rep, 135lb viking squat
10 rep
9
8
etc
1

https://www.youtube.com/watch?v=9hz9en4_qjU

Notes: Took 26:14.  I sure know how to deload.  Definitely bit off more than I could chew, but it was a solid workout.  Lower back was pretty pissed. 

Training Log: Entry 2416

AM WORKOUT

Buffalo bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
5x320
5x355
5x400
5x5x355

Standing ab wheel
4x8

NG chins w/55lbs
5x9

Band pull aparts
5x20

Neck harness 45
4 sets

Dips
1x50

Reverse hyper 180
1x50

Notes: Final workout of the cycle before deload and program change.  Another solid run with SVR II.  Jim knows exactly what he is doing with this program.  Knee is feeling solid.  I have some everyday pain, but squatting is painfree.  Upperbody was a little jacked up, so took things light on dips.

Woke up at 196.0.  Cheat meal yesterday was Panda Express, fried rice, orange chicken and terryaki chicken. Going to be a little loose on nutrition over this long weekend.

Training Log: Entry 2415

EMOM Stone of Steel w/60lbs over bar and remainder of minute on airdyne
10 minutes

Notes: Bar set to the 20 peg.  On the last minute, went for a triple on the stone.  That technique I figured out last time goes a LONG way.  Far less back pain and more successful reps.  Tried with 70lbs loaded and it kept slipping down my shirt.  As much as it pains me, I might pick up a grip shirt.

Woke up at 196.0.

Training Log: Entry 2414

AM WORKOUT

Axle bench
5xAxle
5x136
5x186
5x226
5x261
5x296
4x331
5x5x296

DB rows 105
5x10

Band pull aparts
9x20

Viking squats 145
5x10

NG chins
1x22

Notes: This was a great bench day.  Those 4 reps of 331 were smooth, and I may have had a grinder 5th in me, but I wanted to be fresh for the 5x5.  That was a significant milestone.  275 was my max my first year of college, and I hit 300 on a standard weight set at home that summer, and since then those numbers have always been somewhat significant to me.  To hit damn near 300 for 5x5 just feels great.  Big fan of SVR II.  Left knee is feeling strong through the Viking squats, and I've been slacking on my rehab otherwise, so I think things are on the mend.

Woke up at 195.4.  Been having some GI issues.  Mrs. brought home some baked goods for work that I've been eating in the morning before training, and I'm thinking there may have been something in them that don't agree with me.

Training Log: Entry 2413

AM WORKOUT

Axle Strict Press
5xAxle
5x66
5x136
5x176
5x196
3x221
5x5x196

https://www.youtube.com/watch?v=bJn46t1HzsQ

Viking squats 135
5x10

Lat pulldowns 140
5x12

Band pull aparts
5x20

Notes: Another great end to the cycle.  My back was still fried from the yoke, so I didn't have as much in me for that set of 220 as I'd like.  The 5x5 was solid though.  Snowed in the evening, so I cut the workout a little short to help shovel the driveway a touch.

Woke up at 196.4, which made this a bodyweight 5x5 press. I'm pretty happy with that.

Training Log: Entry 2412

Yoke 50'
4xYoke
4x345
2x525
2x625
2x705

https://www.youtube.com/watch?v=Tpq84ZoNJ6k

Notes: First time cracking 700lbs on the yoke since my injury.  Just wanted to see what I could do.  Moving super slow, but just strapping in and holding on at this point.  Yoke finally started slipping down my back; gonna need to tape the crossbar soon.  Lower right back is a little tender right now, but otherwise no worse for wear.

Woke up at 197.4.

Training Log: Entry 2411


AM WORKOUT

Texas deadlift bar touch and go deadlifts
5x135
5x255
1x345
5x420
5x475
5x530
5x5x475

Standing ab wheel
4x8

Band pull aparts
4x20

Weighted dips w/80lbs
5x10

Lat pulldown 90
1x30

Notes: Supersets of warm-ups w/ab wheel, heavy work with pull aparts, rep work with dips.  Always like this week; just walk away feeling strong.  Pulldowns were bugging the elbow, so cut them short.  Hamstrings were still tender, but could be worked through.

Woke up at 197.4.  Cheat meal was yesterday.  Panda Express opened up in my town, had to break it in.  Fried rice, double orange chicken and beijing beef.  Carb and sodium overload. 

Training Log: Entry 2410

AM WORKOUT

Axle bench press
5xAxle
5x136
5x186
5x226
5x261
5x296
5x10x226

T-bar row 190
5x10

Band pull aparts
5x20

Viking squats 95
5x12

Lat pulldown 90
1x20

Notes: Hamstrings feel like they're going to snap.  What is unique is that usually it is my left hamstring that gives me grief, but today the right was in the most pain.  Took the Viking squats down to rehab level weights and ran it like a feeder workout between the 5x10 benching.  Supersetted t-bar rows with the heavier benching.  Was more ambitious for those latpulldowns, but was running low on time.

Woke up at 194.4.  I've been able to hold about 2lbs heavier, so now I think I'm going to slowly up my breakfast calories.  Something like an extra cup of fruit and another serving of oatmeal.

Training Log: Entry 2409


AM WORKOUT


Buffalo Bar Squat
5xBar
5x100
5x140
3x190
1x230
5x280
5x320
5x360
5x10x280


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


NG chins
2x15
1x20


Pull aparts
8x20


Neck harness 45
4 sets


Dips
1x50

Notes: Third cycle of BBB during SVR II, and it's been the best one.  I think this program has really done my recovery between sets a solid, because I used to feel like puking by set 3.  Left shoulder was feeling a little buggy, so I cut the chins short.  Elbows are tender, most likely from weighted dips.  Gotta monitor that. 


Woke up at 195.4.

Training Log: Entry 2408

AM WORKOUT

Log viper once and press away
5xLog
5x150
5x170
5x195
5x10x150

NG chins w/55lbs
5x9

Low rows 150
5x10

Band pull aparts
5x20

Reverse hyper 180
1x50

Full ROM plate raises 7.5kg
1x75

Notes: This was a great day of pressing.  My back was absolutely fried from deads on Sat and yoke and stone on Sunday, but was still able to move well.  Did even better than last cycle; no leg drive needed.  Supersetted the heavy work with the chins and the rep work with the rows.  Forgot the Viking squats; will get them in later this week.

Woke up at 195.4. 

Training Log: Entry 2407

PM WORKOUT/STRONGMAN SUNDAY

Yoke 50'
4xYoke
4x324
2x525
2x625

EMOM for 10 minutes
-Stone of steel over bar (peg 20, loaded with 60lbs) and remainder of minute on airdyne

Notes: The yoke isn't feeling any lighter, but I'm feeling better with it.  525 felt impossible and then moved faster than last week, and then 625 felt even more impossible and was essentially a controlled stagger down the block, but I never dropped the yoke, which was my goal.

Had a big technique breakthrough on the stone that I realize the rest of the world already knew; when it's lapped, right before going over the bar, dip your torso below the stone so that it's resting on the top of your chest.  This gets you much more clearance for moving the stone and requires far less lean back.  Better position for triple extension too.

Never did a strongman events day before.  Was pretty enjoyable.  Very time consuming though.

Woke up at 197.4.  Holding a good amount of sodium, but still think some weight is sticking.

Training Log: Entry 2406


PM WORKOUT

Axle deadlift (deadstop)
5x136
5x226
1x276
5x366
5x421
5x476
5x10x366

Standing ab wheel
4x8

Dips
5x25

Band pull aparts
8x20

Notes: Christmas party ran late, so I allowed myself a chance to sleep in and get in a PM workout.  This went much better than the past 2 cycles; felt like I was going to die after the 4th set rather than the 3rd. 

No weigh in this morning.  I'm chomping at the bit to start hitting some more strongman stuff.

Training Log: Entry 2405

AM WORKOUT

Axle bench
5xAxle
5x136
5x186
5x226
5x241
5x276
8x311
16x241

Lat pulldown 150
5x10

Viking squats 145
5x10

Band pull aparts
4x20

Various raises
4 sets

Kroc rows 105
1x20

Notes: Another solid bench day.  Strength under fatigue is shining through.  Also, reversed my decision on the Viking squats; I'm adding weight.  Yesterday, my knee was essentially completely pain free for the first time in months, so I figure now is not the time to change protocol.  If nothing else, I might get some big strong legs from all the squatting. 

Woke up at 194.4.  Got an office Holiday party tonight that I'll be making my cheat meal.

Training Log: Entry 2404

AM WORKOUT

Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
5x295
5x335
6x380
15x295

DB curls 45
4x10
1x8

Dips stripset
8x105
10x80
12x55
14x30
15xBW

NG chins
1x20

Reverse hyper 180
50 reps

Notes: Think that flu shot is kicking my butt, because I'm just full on zombie mode.  That said, this was my best first week of SVR II on squats, because I was without knee pain.  Last cycle I couldn't even manage 5 reps on the widowmaker before having the rack and psyche myself up through the pain, and this time the biggest LIMFACT was the bar sliding down my back towards the end.  Dips felt solid, but shoulders were screaming a little.  Gotta watch that. 

Woke up at 195.4.  Added onto my weight gaining breakfast concoction; a serving of greek yogurt.  The fruit really overpowers everything in terms of taste, which isn't a bad thing.

Training Log: Entry 2403

AM WORKOUT

Axle Strict Press
5xAxle
5x66
5x136
5x161
5x186
6x211
13+2x161

T-bar rows 4 plates
5x10

Viking squats 135
5x10

NG chins
5x10

Band pull aparts
3x20

Full ROM Plate raise 7.5kg
1x30

Notes: Supersets on presses and rows/pull aparts, supersets on squats and chins.  Solid pressing day.  That 6th rep of 211 was one of the hardest grinds I've had in a while.  Had to rest pause the widowmaker.  Think I might take the weight down on the Viking squats and go for more reps.  This needs to be rehab, not training. 

Made some dietary changes in an attempt to add on some weight.  Having 2 pieces of sourdough toast in the morning with honey before training, and after was a bowl with 1 cup fruit, 1 cup breakfast cereal, 1 cup milk, 2 scoops whey and a serving of oatmeal all mixed together.  Surprisingly tasty.  However, found out I have an allergy to huckleberry (was using huckleberry honey), so that's off the table.  Will just use some regular honey for now.

Woke up at 193.4. 

Training Log: Entry 2402

Yoke 50'
4xUnloaded (165lbs)
4x345
4x525

Notes: Got my new toy full assembled (had to go buy some hitch pins from North 40) and took it out on it's maiden voyage.  It is leaps and bounds over my pitbull yoke.  Much more stable, wider crossbar feels immensely better, and the yoke no longer sits across a part in my traps that makes my thumbs go numb, so that's always a plus.

I am awful at yoke again, but this will give me incentive to work on it.  525 was way slow and hard to break off the floor.  Might need to take the notch up one.  Currently sitting at 7 holes exposed.

Training Log: Entry 2401

SVR II Leader Cycle III

AM WORKOUT

Texas deadlift bar touch and go
5x135
5x255
1x345
5x390
5x450
11x505
16x390

https://www.youtube.com/watch?v=9JyBtNRtiZ8

Standing ab wheel
4x8

Band pull apart
5x20

Weighted dip stripset
5x105
10x80
15x55
20x30

Viking squat 135
1x10

Notes: Night and day difference compared to last cycle; time spent troubleshooting the knee pain seriously paid off.  Stability has improved as well, which was holding me back a bit.  This workout STILL sucks and I feel awful, but pain is gone.

That weighted dip stripset is still really awesome.  Managed it without any rest pauses.  Still just a very natural movement.  Viking squat was more for rehab than anything else.

I've decided to run 1 more leader cycle and then consider my strongman prep an anchor.  Didn't want to peak before I peaked.

Woke up at 194.4.

Training Log: Entry 2400

AM WORKOUT

Axle bench press
5xAxle
5x136
5x186
5x226
5x256
5x291
4x326
5x5x291

Viking squats 125
5x10

DB rows105
4x10
1x17

DB curls 40
3x10

Notes: Final day of the second leader of SVR II.  I misgrooved the third rep of the topset of bench and had to fight hard to get it back, which expended a lot of energy.  Feel like I'd have a 5th rep otherwise.  The 5x5s were smooth.  After re-watching the Clint Darden video, I put the bar in the top of the squat harness and held onto the bar instead of the prongs for the Viking Squat.  Allowed a more upright posture.  Need to figure out next training cycle by tomorrow. I'm really liking SVR, but I need to start being a strongman again.

Woke up at 193.8.