Training Log: Entry 2439

250+lb sandbag pick up/carries for 10 rounds
20 seconds on, 10 seconds off

Notes: Just because I'm pedantic, I'm not calling this Tabata because it was for more than 8 rounds, but same interval timing.  I had 2 failed attempts but not for lack of trying.  This is just a special kind of exhausting.  On the plus side, first time doing this where I haven't twinged my knee, so that's a plus.

Woke up at 199.8.

Training Log: Entry 2438

AM WORKOUT

Log viper and press away
5xLog
5x150
5x175
12x195
8x195 (push press)
20x150

(11) Chain suspended buffalo bar squats
5xBar
5x140
5x190
5x230
3x280
1x330
1x370
10x430
5x370 (deadstop)

Axle rows 193
9x8

Dips
4x45

Reverse hyper 180
1x40

Notes: Wasn't focused on the topset of log; forgot I was supposed to viper and, and just kinda saved it right at the top of the clean.  Not a bad showing, but I wanted more.  Redeemed myself on the backoff set.  Focused on high elbows for the push press, and in doing so noticed my right knee giving out a bit.  I'm definitely leaning on the push presses; result of the surgery/imbalance.  Squats were solid, but felt some pain around the surgical site for the deadstop sets.  Putting my triceps under a lot of stress too holding onto the bar.  Dips may be the source of my tendinitis, but they're moving well otherwise.  Threw in the reverse hyper because I've been neglecting it, and it completely lit up my back the way I needed.

Woke up at 200.6.  More sodium, but also just weight gain coming along with the training.  I'm getting back into "strongman shape", which is a little less lean than I normally walk around at.

Training Log: Entry 2437

Keg sprints, 4 rounds (first 3 rounds w/weighted vest)

Run 182lb keg 50’
Run back to start
Run back to keg
Run keg 50’
Run back 50’
Run back to keg
Run keg 50’

Max distance carry 182lbs
150'

NG chins between rounds
5x10 (first 3 with weighted vest)

Notes: Had 18lbs in the vest (allegedly.  45lb vest broken into 30 pellet packs, and I had the bottom 12 filled).  All new level of suck.  Next time, I'll fill the higher rows, because having the weight over my stomach put the keg out in front of me during the carry, but in general I got the effect I wanted.  Think I might swap off between weighted and unweighted rather than stick with exclusively weighted, just to maintain footspeed.

I got a good vest out of a yardsale too.  First time using it and I'm pleased.

Threw in the chins between rounds. Really want to get in more assistance work where I can.

No weigh in this morning.  I'm looking fuller these days, and with it a little less lean.

Training Log: Entry 2436

AM WORKOUT

(2) Texas Deadlift Bar touch and go deadlifts
5x135+chains
5x225+chains
3x315+chains
1x405+chains
13+3+3x495+chains
18x405+chains

Axle bench press
5xAxle
5x136
5x186
5x206
3x231
3x266
10x301
16x231

Standing ab wheel
4x8

Full ROM plate raise 7.5kg
1x60

Axle curls
1x60

NG chins
1x23
1x11

Notes: Unlike last week, I felt really solid today.  Got some tendinitis in the right elbow and it's tender to the touch and left calf has been acting up, but nothing significant.  ROM was feeling pretty long on the pulls this week, and I imagine next week will be even more pronounced.  I've somehow picked up an extra rep on that cooldown set of deads, but I'll take it.

Woke up at 197.0.  Cheat meal yesterday was a 3 item with rice at Panda Express.  On the grip training front, I managed to hold a CoC #2 for 45 seconds per hand, followed by 10 reps with the 2 and 30 with the 1.

Training Log: Entry 2435

AM WORKOUT

CIRCUIT (8 rounds)
Log viper and press away 165lbs
1x5

Viking squat 198lbs
1x5

Fat gripz NG chins
1x10

Circus dumbbell 110lbs
1x1 (per side)

Log viper and press away 165
1x5

FG NG chins
1x10

Notes: Upped and the weight and, in turn, lost a round.  The squats seem to be what is killing me here, and I might end up swapping to SSB/buffalo bar just to make it move a little faster.  CDB taking it's time too, but I'm getting better at it, and that's my weak area, so it's a worthwhile trade.  Tendinitis in the left knee flaring up again.  Feeling pretty beat up in general.

Woke up at 198.0.  Appetite is up and I'm being less restrictive.  Still making good food choices, just eating more food.

Training Log: Entry 2434


AM WORKOUT

Log viper and press away
5xLog
5x140
5x165
14x185
7x185 (push press)
20x140

(12) Chain Suspended Buffalo Bar Squats
5xBar
5x140
5x190
5x230
3x280
1x320
1x370
10x430
6x370 (deadstop)

Dips
4x40

Axle rows 206
10x7

Notes: F**k me on those high reps for log.  The meathead in me is saying to push the weight a little higher, but the athlete in me recognizes that the fact I keep setting more and more PRs means I'm getting STRONGER and that means the program is working.  It's working TOO good, which is what I hope for.  Just gonna keep riding it out.  Squats are getting tough at this depth and I'm feeling pretty beat up on the rows.  I'm thinking about changing up my middle of the week program slightly to get in some more variety/assistance work.  Maybe swapping out the rows for grenade ball pulldowns.  I'll see how it goes.

Woke up at 199.2.  Big weight spikes this week. 

Training Log: Entry 2433

Keg sprints, 4 rounds
Run 182lb keg 50'
Run back to start
Run back to keg
Run keg 50'
Run back 50'
Run back to keg
Run keg 50'

Max distance carry 182lbs
135'

Circus Dumbbell
1x85
1x105
1x115
0x125

Notes: Upped the weight for carries to get exposure to more heavy stuff.  My speed on the first round is reassuring enough for the contest, now I just gotta keep drilling it.  The circus dumbbell was actually really solid, despite what it looks like on paper.  Getting a very solid starting position on it, and only missed 125 due to timing.  Will be at competition weight soon.

Woke up at 198.2.  Been taking in a lot of sodium this weekend.

Training Log: Entry 2432

AM WORKOUT

(3) Texas Deadlift Bar touch and go deadlifts
5x135+chains
5x225+chains
3x315+chains
1x405+chains
13+3+3x495+chains
18x405+chains

Axle bench press
5xAxle
5x136
5x186
5x216
5x256
14x281
18x216

Standing ab wheel
4x8

Band pull aparts
5x20

NG chins
1x23
1x10

Full ROM plate raise 7.5kg
1x55

Axle curls
1x55

Notes: Interesting training day.  For the topset of deads, everything felt perfect on set-up, and execution went well, but immediately after it I was hammered and my left hip was screaming.  Hit my goals for bench, went for the backoff set of deads, could barely get down to the bar, and then smashed my previous record by 1 rep at a lower height.  Then spent the rest of the workout dry heaving and saying the f-word while trying to get through the assistance work.  Weird combination of great performance and poor recovery.

Also, just to document, yesterday I held a Captains of Crush #2 gripper closed for 40 seconds per hand and then did 35 reps with a #1 with each hand.

Woke up at 196.2. this morning.  Cheat meal yesterday was 4 slices of stuffed crust pizza.  Usually good for 5, but filled up quick for some reason.

Training Log: Entry 2431

AM WORKOUT

CIRCUIT

Log viper and press away
5x165

SSB squat
5x275

Axle rows
6x203

Circus dumbbell
1x105 (each arm)

9 Rounds


Notes: This kicked my butt. Exact right amount of loading and misery.  I was feeling pretty creaky coming into it, and didn't do much warming up, so it wasn't until about round 3 that I was really feeling right.  The circus dumbbell is feeling much crisper.  Also, not to be "that guy", but I'm doing this training all without a belt and elbow sleeves.  It's not about being hardcore, but more to make the rounds move faster, but part of me thinks it's going to make me stronger once I suit up.

Woke up at 195.0.

Training Log: Entry 2430


AM WORKOUT

Log viper and press away
5xLog
5x160
3x180
11x200
6x200 (push press)
16x160

(13) Chain Suspended Buffalo Bar Squats
5xBar
5x140
5x190
5x230
3x280
1x320
1x370
10x430
6x370 (deadstop)

Axle rows 193
10x7

Dips
4x35

Notes: Once again, I was floored from my conditioning workout the day before, and this was the absolute last thing I wanted to do this morning.  Things were moving pretty rough, but the strength was still there.  I got out of the groove pretty bad on the topset of presses (took video and will upload later), and felt like vomiting with the log on my chest.  Buffalo bar felt bolted to the chains.  I'm definitely pushing myself hard in this training block.

Woke up at 197.4.  Been having some more carbs and sodium over the weekend. 

Training Log: Entry 2429

Circus Dumbbell
2x85
1x105
1x115
0x125
3x105

EMOM
-Minute 1: Stone of steel w/50lbs loaded over 21 bar for doubles
-Minute 2: Power stair with 225 for triples
-Minute 3: 250+lb sandbag load and carry
During downtime: Airdyne

https://youtu.be/YZwbI13hbHc

Notes: Real deal events day stuff.  Dubbing that circuit workout "The Last Castle" after the Robert Redford movie, which was also the cinematic debut of Steve Burton for you movie buffs.  Based off the scene where he had to move the pile of rocks from one location to the other and back for no particular reason, because that's what the sandbag felt like.  Stone was feeling solid, minus a hardcore chest pinch I got around round 4.  Technique on the stairs is coming along.  This once again beat the crap out of me.  Changed height on the airdyne seat per some feedback and it's working much better.

CDB technique is improving.  Still not hitting comp weight, but I'm 3 months out and got time.

No weigh in this morning.

Training Log: Entry 2428

Keg suicide medley (4 rounds)
-Run 100lb keg 50'
-Run back to start
-Run back to keg
-Run 100lb keg back to start
-Run 182lb keg 50'

Max distance keg carry 182lbs
125'

Notes: Getting a little better over time.  Conditioning still strong, just need to improve the footspeed.

No weigh in the morning.  Schedule was a little hectic.

Training Log: Entry 2427

AM WORKOUT

(4) Texas Deadlift Bar mat pull (touch and go)
5x135+chains
5x225+chains
3x315+chains
1x405+chains
13+3+3x495+chains
18x405+chains

Axle bench press
5xAxle
5x136
5x186
5x206
5x246
5x281
8x311
15x246

Standing ab wheel
4x8

Band pull aparts
5x20

NG chins
1x20
1x10

Full ROM plate raise 7.5kg
1x50

Axle curls
1x50

Notes: My back was not having it today.  Imagine I'm still fatigued from the carries.  The first rep of the topset was slow and rough, and the next 12 were all grit.  The outcome was a lot better than I anticipated.  Bench topset was less than desired, but the backoff set made up for it.  Finally got to sneak in some necessary assistance work too.  Hit the first set of chins before the raises and curls, then the next set at the end, so it really sucked.  As usual, lots of super and giant sets.

Woke up at 197.2.  Had my cheatmeal last night of more Panda express, and I'm on full carb bloat/sodium overload.

Training Log: Entry 2426

Tabata Carries

250+sandbag for 8 rounds
100lbg keg for 8 rounds

https://youtu.be/gGx7f9Qv5GQ

Notes: I needed to bring this back into my life, because it's awful and it turns me into something evil.  That sandbag is a total pain.  Things are starting to shift around a bit compared to the initial load, and now it's becoming tough to move.  I was gassed after the sandbag and in agony after the keg.

Also, earlier today, did a timed hold of 35 seconds with a Captains of Crush #2 and then 30 reps with a #1   

Woke up at 196.2.

Training Log: Entry 2425

AM WORKOUT

GIANT SETS

Odd rounds
-Log viper and press each rep 5x150
-Viking squat 6x185
-Axle rows 6x193

Even rounds
-Log viper and press away 5x150
-Viking squats 6x185
-Axle rows 6x193
-Circus dumbbell 1x105 (per arm)

9 rounds, and then an extra set of Circus Dumbbell

Notes: Once again, goal was 10, but had to spend the early part of the workout shoveling the driveway, so lost some time.  Also, once again, this completely kicked my butt.  My grip and press are getting stronger, the squats are still awful, and I'm developing better technique under fatigue on the circus dumbbell.  Can actually feel me "catching" the bell rather than just pressing it.

This training has been great for unleashing my inner meathead, but I can also feel myself getting more beat up from it.  Just stuff to monitor.

Woke up at 195.6.

Training Log: Entry 2424

AM WORKOUT

Log viper and press away
5x100
5x150
5x170
13x190
7x190 (push press)
16x150

(14) Chain Suspended Buffalo Bar Squats
5xBar
5x140
5x190
5x230
3x280
1x320
1x370
10x430
8x370 (deadstop)

Axle rows 205
9x5

Dips
4x30

Notes: Press is really blooming.  Gotta figure all that time on 5/3/1 is coming through.  Took some video that I'll be uploading later.  Anderson squats are right about the right weight now; last week was just a little too light.  Getting the right feel now.  Axle rows are definitely more grip than back intensive, but that'll do the trick for now.  Leg drive is feeling better on presses, even while under fatigue.

Woke up at 196.6.

Training Log: Entry 2423


Keg suicide medley (4 rounds)
Run 100lb keg 60'
Run back to start
Run back to keg
Run 100lb keg 60'
Run 182lb keg 60'

Keg walk for distance 182lbs
110'

Circus dumbbell (each arm)
2x85lbs
1x105lbs

Notes: Bringing this back with the event change.  For the first time, it's my strength that is holding me back, not my conditioning.  Was having trouble moving the 182lb keg quickly.  Thankfully, got lots of time to work on that, and it was good to be back to this.

Brought the CDB out for some technique work.  Needs to come a long, but Brian Alsruhe's video really helped.

Woke up at 196.6.

Training Log: Entry 2422

AM WORKOUT

(5) Mat pulls (texas deadlift bar touch and go)
5x135+chains
5x225+chains
1x315+chains
1x405+chains
14+3+3x495+chains
17x405+chains

Axle bench
5xAxle
5x136
5x186
3x231
3x261
11x296
15x231

Standing ab wheel
4x8

Band pull aparts
5x20

Full ROM plate raises 7.5kg
1x50

NG chins
1x21

Notes: Giant sets of mat pulls, ab wheel/pull aparts and benching, same approach as last week.  Starting to rediscover my groove on the mat pulls, and improving between workouts, which is getting pretty nuts for reps.  Think I'll keep the weight the same for this cycle and maybe make a bigger jump next time.  Hit my goals for benching.  Fitting in a little more assistance work as I get the set-up figured out.

Woke up at 194.8.  Cheat meal yesterday of Panda express fried rice, orange chicken and beijing beef.  Left hamstring has been twanging on me a bit; might be the cold. 

Training Log: Entry 2421

AM WORKOUT

GIANT SETS

Log viper and press each rep 135lbs
9x5

Viking squat 185/SSB Squat 265 (alternate each round)
5x5
4x5

Axle rows 193
9x5

Notes: Goal was 10 rounds, but I ran out of time.  Need to prep the battlespace better, as I lost a lot of time setting up, but can fix that next go round.  This was a total ass kicker of a workout, had me breathing hard and feeling beat, but recovery between rounds was solid.  I took video of the first 2 rounds just to document what it looked like.  Also ended up with an extra set of log and axle just as my warm-ups.  Need to figure out where to get in assistance work, but it's coming along.
Bicep tendons are super sore from basically curling the sandbag in my last workout.  Need to watch out for that.

Woke up at 195.6.

Training Log: Entry 2420

PM WORKOUT

30 minute circuit EMOM
-Minute 1: Stone of steel over bar (20), 60lbs loaded
-Minute 2: 3 reps powerstairs w/205lbs
-Minute 3: 250+lb sandbag pick up/extension
-In between: Airdyne

https://www.youtube.com/watch?v=s5PzvKZQM8s

Notes: This was exhausting, but a great workout.  Back was fried from putting together a trampoline beforehand, so was having some issues with the stone.  I can see in the video my technique has regressed; going around the stone rather than on top.  Can't really see the power stair implement, but I'm focusing on pushing it forward with my quads rather than swinging it with my hips.  I noticed the guys that were faster than me in my last competition did that.  Sandbag is heavy as crap but a good challenge.  I think between that and the SOS I should be able to handle any natural stone.
Left knee is a little achy from this.  The sandbag seemed to put some stress on the patella.

Woke up at 194.4. this morning.  This workout was from last night.

Training Log: Entry 2419

AM WORKOUT

Log viper and press away
5xLog
5x135
5x160
13x180
7x180 (push press)
15x135

https://youtu.be/ro5Zw8Bq8Gk

(16) Chain suspended buffalo bar squats
5xBar
5x100
5x140
5x190
5x230
3x280
1x320
1x370
12x410 (touch and go)
7x410 (dead stop

https://www.youtube.com/watch?v=pmLk6ZyfeSM&feature=youtu.be

Axle rows 185
9x5
1x10

Dips
4x25

Notes: I wanna explain the layout here too, as I liked this.  Began the workout with giant sets of squats, log and rows.  Once I ran out of log reps, switched to dips.  Hitting the axle rows double overhand because I heard we're doing an axle 18" deadlift unstrapped for the competition, so I wanna bring my grip strength back up.

Next week, I need to set the chains to 14 links; forgot I switched to 6 week cycles instead of 7.  Will probably go heavier on the weight too, but this was my first time back after my injury and wanted to see what my knee could do.

Overall pleased with this set-up, and think it will carry me far.  Assistance work needs to find a place; maybe on my events day.  Missing out on some ab work and upperbody fluff.  Leg drive is garbage too, but I can see some of it still there.

Built a 250lb sandbag today during some downtime, so I have that to play with now.  Should bode well.

Woke up at 198.0.  Lots of sodium the past few days.