Training Log: Entry 2454
AM WORKOUT
Log viper and press away
5xLog
3x155
3x180
11x200
3x225 (viper and press away for 2, push press for 1)
18x155
(13) Chain suspended buffalo bar squat
5xBar
5x140
5x190
5x230
3x280
1x330
1x380
10x450
Axle rows 206
8x8
Dips
3x50
Buffalo bar squats 230
1x15
Notes: This was a great day. That viper press of 225 is competition weight, and it went up pretty smooth. I still have another 6 weeks to really dial it in. I wanna make that weight become second nature so that I have more time and energy to spend on the dumbbell. Took video and will post it later.
Threw in the backoff set of squats just to get in more full ROM work. My right knee seems to be getting pretty upset, and my left knee is beat up, so I think I need to spend more time moving through the ROM.
No weigh in this morning. Honestly just getting sick of doing it on training days.
Monday, February 26, 2018
Sunday, February 25, 2018
Training Log: Entry 2453
PM WORKOUT
Keg sprints, 4 rounds (first 2 rounds wearing 45lb 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
152’
NG chins
5x10 (first 2 sets w/45lb vest)
Notes: Snow has prevented me from doing these as often as I'd like, so with today being our first clear day in a while, decided to go all out. Original plan was just 1 round with the vest, but the first round felt so awful my diseased brain said "we should do that again" so that's what happened. Lower back is seriously pumped. Chins are just there for some extra pulling volume.
Woke up at 197.4.
PM WORKOUT
Keg sprints, 4 rounds (first 2 rounds wearing 45lb 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
152’
NG chins
5x10 (first 2 sets w/45lb vest)
Notes: Snow has prevented me from doing these as often as I'd like, so with today being our first clear day in a while, decided to go all out. Original plan was just 1 round with the vest, but the first round felt so awful my diseased brain said "we should do that again" so that's what happened. Lower back is seriously pumped. Chins are just there for some extra pulling volume.
Woke up at 197.4.
Saturday, February 24, 2018
Training Log: Entry 2452
AM WORKOUT
(5) Texas deadlift bar touch and go mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
13+3+3x520+chains
17x425+chains
Standing ab wheel
4x8
DB lateral raise pyramid (no rest between sets)
5x10lbs
5x15
5x20
5x25
5x30
5x25
5x20
5x15
10x10
PM WORKOUT
Axle bench press
5x136
5x186
3x236
3x276
11x306
14x236
https://youtu.be/hZZdCWY37t4
Grenade ball pulldowns 90lbs
1x35
Axle curls
1x35
Reverse hyper 180
1x35
Notes: Wife had a half marathon to run this morning, so I cut my workout in half. She ran in the snow, in 10 degrees, for 13.1 miles. Whenever I think I'm crazy, she gives me a gut check.
The mat pulls went better than I expected. The topset was smoother than last week, and since I was running on a condensed timeline with less rest than usual, I thought I'd only manage 15 on the backoff set, but scored 17 with the potential for more if I wanted to fight. Went to laterals rather than full ROM raises because I read a Jamie Lewis article and the bug bit me.
Since I got to bench in the PM, decided to see just what I could do. That set is a prime example of why I tell people NOT to leave a rep in the tank; most folks are so unaware of their limits that they naturally leave a rep in the tank when they think they're going all out. Looking at the video, rep 9 looks like it coulda been my last one, and rep 10 DEFINITELY looks like a final rep, but rep 11 was in there somewhere. After that, got in some much needed assistance work. Also, I let the video run long to show off my Westside Barbell t-shirt, because in my heart it is still 2008 and I'm a fanboy.
No weigh in this morning. Been having bad GI issues this week. Wife thinks it may be a walnut sensitivity, since I've been eating honey Walnut shrimp every Friday these past few weeks. Given my nut sensitivity, it checks out. I'll dump it and see what happens.
AM WORKOUT
(5) Texas deadlift bar touch and go mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
13+3+3x520+chains
17x425+chains
Standing ab wheel
4x8
DB lateral raise pyramid (no rest between sets)
5x10lbs
5x15
5x20
5x25
5x30
5x25
5x20
5x15
10x10
PM WORKOUT
Axle bench press
5x136
5x186
3x236
3x276
11x306
14x236
https://youtu.be/hZZdCWY37t4
Grenade ball pulldowns 90lbs
1x35
Axle curls
1x35
Reverse hyper 180
1x35
Notes: Wife had a half marathon to run this morning, so I cut my workout in half. She ran in the snow, in 10 degrees, for 13.1 miles. Whenever I think I'm crazy, she gives me a gut check.
The mat pulls went better than I expected. The topset was smoother than last week, and since I was running on a condensed timeline with less rest than usual, I thought I'd only manage 15 on the backoff set, but scored 17 with the potential for more if I wanted to fight. Went to laterals rather than full ROM raises because I read a Jamie Lewis article and the bug bit me.
Since I got to bench in the PM, decided to see just what I could do. That set is a prime example of why I tell people NOT to leave a rep in the tank; most folks are so unaware of their limits that they naturally leave a rep in the tank when they think they're going all out. Looking at the video, rep 9 looks like it coulda been my last one, and rep 10 DEFINITELY looks like a final rep, but rep 11 was in there somewhere. After that, got in some much needed assistance work. Also, I let the video run long to show off my Westside Barbell t-shirt, because in my heart it is still 2008 and I'm a fanboy.
No weigh in this morning. Been having bad GI issues this week. Wife thinks it may be a walnut sensitivity, since I've been eating honey Walnut shrimp every Friday these past few weeks. Given my nut sensitivity, it checks out. I'll dump it and see what happens.
Thursday, February 22, 2018
Training Log: Entry 2451
AM WORKOUT
7 Rounds of the following circuit
Log viper and press away 200
1x5
Buffalo Bar squats 260
1x8
Band pull aparts
1x20
Circus Dumbbell clean and press 115 (right arm only)
1x1
Finished off with Kroc rows: 20x105
Notes: Actually did some warm-up sets this time around, which cost me a round of heavy work, but I think was the smarter move. As the weights get heavier, it's been harder to find my groove without it. My press is getting just plain silly at this point, but I suppose it's time for some good PRs there. Tried some high bar squats during warm-ups and my right knee (the good one) wasn't liking it one bit, so I went with what works and hit low bar.
Woke up at 196.2.
AM WORKOUT
7 Rounds of the following circuit
Log viper and press away 200
1x5
Buffalo Bar squats 260
1x8
Band pull aparts
1x20
Circus Dumbbell clean and press 115 (right arm only)
1x1
Finished off with Kroc rows: 20x105
Notes: Actually did some warm-up sets this time around, which cost me a round of heavy work, but I think was the smarter move. As the weights get heavier, it's been harder to find my groove without it. My press is getting just plain silly at this point, but I suppose it's time for some good PRs there. Tried some high bar squats during warm-ups and my right knee (the good one) wasn't liking it one bit, so I went with what works and hit low bar.
Woke up at 196.2.
Tuesday, February 20, 2018
Training Log: Entry 2450
AM WORKOUT
Log viper and press away
5xLog
5x145
5x165
14x190
7x190 (push press)
20x145
https://www.youtube.com/watch?v=sOv2Sn5KK7U
(14) Chain suspended buffalo bar squats
5xBar
5x140
5x190
5x230
3x280
1x330
1x370
10x450
Axle rows 206
8x7
Dips
2x50
Notes: This was a good day, but those squats just about murdered me when I was done with them, and it took the wind out of my sails for any other work. I imagine I'm just out of conditioning for this sorta work after my break. I have plans to start working in some backoff squats and reverse hypers where I can.
Woke up at 197.6 this morning.
AM WORKOUT
Log viper and press away
5xLog
5x145
5x165
14x190
7x190 (push press)
20x145
https://www.youtube.com/watch?v=sOv2Sn5KK7U
(14) Chain suspended buffalo bar squats
5xBar
5x140
5x190
5x230
3x280
1x330
1x370
10x450
Axle rows 206
8x7
Dips
2x50
Notes: This was a good day, but those squats just about murdered me when I was done with them, and it took the wind out of my sails for any other work. I imagine I'm just out of conditioning for this sorta work after my break. I have plans to start working in some backoff squats and reverse hypers where I can.
Woke up at 197.6 this morning.
Monday, February 19, 2018
Training Log: Entry 2449
PM WORKOUT
40 minutes of snow shoveling and sledgehammering w/45lb weighted vest
Just getting slammed with snow, and now the ice has built up enough that I needed to break out the sledge. My right shoulder is just about done too; need to take a break and do some real training instead.
Woke up at 198.6.
PM WORKOUT
40 minutes of snow shoveling and sledgehammering w/45lb weighted vest
Just getting slammed with snow, and now the ice has built up enough that I needed to break out the sledge. My right shoulder is just about done too; need to take a break and do some real training instead.
Woke up at 198.6.
Sunday, February 18, 2018
Training Log: Entry 2448
AM WORKOUT
40 minutes shoveling snow with 45lb vest
PM workout
15 minute circuit of the following
Stone of steel over (20 bar w/50lbs loaded for a double
250+ sandbag pick up and carry
225lb powerstairs for a double
182lb keg pick up and carry
https://www.youtube.com/watch?v=1cBdNLFS7qc
A full 5 rounds and the doubles of stone before time expired.
Notes: Did much better compared to the last time. Made it through the full 5 rounds and a double of stone of steel. Technique was much better, although I didn't realize the camera was moving so much with every stone rep. Lost a LOT of time on that round 4 sandbag; my fingers tend to not want to grip any more at that point.
No weigh in this morning.
AM WORKOUT
40 minutes shoveling snow with 45lb vest
PM workout
15 minute circuit of the following
Stone of steel over (20 bar w/50lbs loaded for a double
250+ sandbag pick up and carry
225lb powerstairs for a double
182lb keg pick up and carry
https://www.youtube.com/watch?v=1cBdNLFS7qc
A full 5 rounds and the doubles of stone before time expired.
Notes: Did much better compared to the last time. Made it through the full 5 rounds and a double of stone of steel. Technique was much better, although I didn't realize the camera was moving so much with every stone rep. Lost a LOT of time on that round 4 sandbag; my fingers tend to not want to grip any more at that point.
No weigh in this morning.
Saturday, February 17, 2018
Training Log: Entry 2447
AM WORKOUT
(6) Texas Deadlift Bar touch and go deadlifts
5x135+chains
5x225+chains
3x315+chains
1x405+chains
13+3+3x520+chains
17x425+chains
Axle bench press
5xAxle
5x136
5x186
5x221
5x256
12x286
15x221
Grenade ball pulldowns 90
1x30
Full ROM plate front raise 7.5kg
1x30
Axle curl
1x30
Notes: First post deload deadlift workout. Things felt heavy, but the strength was there. Glute and shoulder blade held up. Really didn't have anything in me for benching today, so I set conservative goals and met them. Still got a decent chest pump. Kept the assistance volume low just to get back into it.
Woke up at 196.2. Everyone in my house is sick, so I may be due soon.
AM WORKOUT
(6) Texas Deadlift Bar touch and go deadlifts
5x135+chains
5x225+chains
3x315+chains
1x405+chains
13+3+3x520+chains
17x425+chains
Axle bench press
5xAxle
5x136
5x186
5x221
5x256
12x286
15x221
Grenade ball pulldowns 90
1x30
Full ROM plate front raise 7.5kg
1x30
Axle curl
1x30
Notes: First post deload deadlift workout. Things felt heavy, but the strength was there. Glute and shoulder blade held up. Really didn't have anything in me for benching today, so I set conservative goals and met them. Still got a decent chest pump. Kept the assistance volume low just to get back into it.
Woke up at 196.2. Everyone in my house is sick, so I may be due soon.
Thursday, February 15, 2018
Training Log: Entry 2446
AM WORKOUT
Giant sets
Log viper and press away 190
8x5
SSB squat 225
8x10
Circus dumbbell clean and press (per arm)
4x1x115
4x1x110
Band pull aparts
5x20
Kroc rows 105
1x25
Notes: For the method to my madness, first cycle I used First Set Last for pressing, second was second set last, now I'm trying to be really stupid and do last set last. I'll see how well it holds up. Took the weight down on the squats because I'm really trying to get in some more volume. Completely lost my touch with the CDB after a week off; need to get in more reps. Cut out the back work on the circuit so I could push it heavier on the mainwork, and went with kroc rows as a finisher. Did no straps so I could get some grip work out of it.
Weighed in a 196.2. Right shoulder blade nerve pinch is still a little touchy, but manageable.
AM WORKOUT
Giant sets
Log viper and press away 190
8x5
SSB squat 225
8x10
Circus dumbbell clean and press (per arm)
4x1x115
4x1x110
Band pull aparts
5x20
Kroc rows 105
1x25
Notes: For the method to my madness, first cycle I used First Set Last for pressing, second was second set last, now I'm trying to be really stupid and do last set last. I'll see how well it holds up. Took the weight down on the squats because I'm really trying to get in some more volume. Completely lost my touch with the CDB after a week off; need to get in more reps. Cut out the back work on the circuit so I could push it heavier on the mainwork, and went with kroc rows as a finisher. Did no straps so I could get some grip work out of it.
Weighed in a 196.2. Right shoulder blade nerve pinch is still a little touchy, but manageable.
Monday, February 12, 2018
Training Log: Entry 2445
Got the day off work, so you know what that means; 2 a days!
AM WORKOUT
Shoveling snow while wearing a 45lb vest for 40 minutes
PM WORKOUT
As many rounds as possible in 15 minutes of the following
Stone of steel over (20) bar w/50lbs loaded
250+sandbag pick up and carry across garage
225lb powerstair doubles
182lb keg carry across garage
Managed 5 rounds with 2 seconds left
Notes: The SoS was a disaster. I think the -20 degree days have dried out my skin and made the stone slick. I have a tacky towel but want to avoid using it in training. Took a few rounds to get a feel for it again. Everything else was pretty heavy and rough. I don't have a degree in doctorology, but I guess those 65 deadlifts may have played a factor.
Woke up at 198.6. Feeling like I might have a touch of whatever is going around these days, but more an annoyance than anything else.
Got the day off work, so you know what that means; 2 a days!
AM WORKOUT
Shoveling snow while wearing a 45lb vest for 40 minutes
PM WORKOUT
As many rounds as possible in 15 minutes of the following
Stone of steel over (20) bar w/50lbs loaded
250+sandbag pick up and carry across garage
225lb powerstair doubles
182lb keg carry across garage
Managed 5 rounds with 2 seconds left
Notes: The SoS was a disaster. I think the -20 degree days have dried out my skin and made the stone slick. I have a tacky towel but want to avoid using it in training. Took a few rounds to get a feel for it again. Everything else was pretty heavy and rough. I don't have a degree in doctorology, but I guess those 65 deadlifts may have played a factor.
Woke up at 198.6. Feeling like I might have a touch of whatever is going around these days, but more an annoyance than anything else.
Saturday, February 10, 2018
Training Log: Entry 2444
AM WORKOUT
Standing ab wheel
4x8
Texas deadlift bar touch and go deadlifts
5x135
5x205
5x275
65x308 in 11 minutes
https://youtu.be/rFcDFWUe7Cs
Notes: Did this as the 20k challenge that was posted. Solid effort, good for a deload week. Original goal was 40 in one go, but I realized I could get 40 in one go OR 65 total reps but not both. Good amount of fatigue when it was over.
Woke up at 196.6. Cheat meal yesterday of 3 items and fried rice at Panda. Shoveled snow for an hour that day too.
Wednesday, February 7, 2018
Training Log: Entry 2443
AM WORKOUT
Log viper and press away
5xLog
5x165
5x185
10x205
5x205 (push press)
15x165
(10) Chain suspended buffalo bar squats
5xBar
5x140
5x190
5x230
3x280
1x320
1x370
6x430
Dips
2x50
2x40
Fat Gripz NG Chins
10x10
Reverse hyper 180
1x30
Notes: Was still dealing with some glute pain, and around the 370 set of the squats, in between sets, I took a breath and pinched a nerve in my upperback, so I was a bit of a wreck for this workout. More just hung on for as long as I could rather than push for anything big. I'm feeling a little better, but a deload is going to be good for me.
Woke up at 197.8. Took video and will upload later. This was yesterday; have been without internet for a bit.
AM WORKOUT
Log viper and press away
5xLog
5x165
5x185
10x205
5x205 (push press)
15x165
(10) Chain suspended buffalo bar squats
5xBar
5x140
5x190
5x230
3x280
1x320
1x370
6x430
Dips
2x50
2x40
Fat Gripz NG Chins
10x10
Reverse hyper 180
1x30
Notes: Was still dealing with some glute pain, and around the 370 set of the squats, in between sets, I took a breath and pinched a nerve in my upperback, so I was a bit of a wreck for this workout. More just hung on for as long as I could rather than push for anything big. I'm feeling a little better, but a deload is going to be good for me.
Woke up at 197.8. Took video and will upload later. This was yesterday; have been without internet for a bit.
Sunday, February 4, 2018
Saturday, February 3, 2018
Training Log: Entry 2441
AM WORKOUT
Texas deadlift bar deadlifts
5x135+chains
5x225+chains
3x315+chains
1x405+chains
12x495+chains
20(ish)x405+chains
https://www.youtube.com/watch?v=QgL8soLGgVY
https://www.youtube.com/watch?v=aaiXk_7ygQ4
Axle bench press
5xAxle
5x136
5x186
5x206
5x256
3x281
8x316
12x256
https://www.youtube.com/watch?v=yYzte-z9acc
Standing ab wheel
4x8
Band pull aparts
5x20
Notes: Solid day for PRs, but not quite what I hoped. Twinged my back on the 12th rep of the 495 set. Was on track for 14, but decided to shut it down at that point and see what I could salvage. The bench was the smoothest I've moved 316 in a long time, and I imagine that's because I couldn't afford to move the weight like an idiot because my back was locked up. And then the 405 set was a massive PR after which time I was ready to lay down and die. Cut the assistance work out for now, but might come back later.
Woke up at 196.0.
AM WORKOUT
Texas deadlift bar deadlifts
5x135+chains
5x225+chains
3x315+chains
1x405+chains
12x495+chains
20(ish)x405+chains
https://www.youtube.com/watch?v=QgL8soLGgVY
https://www.youtube.com/watch?v=aaiXk_7ygQ4
Axle bench press
5xAxle
5x136
5x186
5x206
5x256
3x281
8x316
12x256
https://www.youtube.com/watch?v=yYzte-z9acc
Standing ab wheel
4x8
Band pull aparts
5x20
Notes: Solid day for PRs, but not quite what I hoped. Twinged my back on the 12th rep of the 495 set. Was on track for 14, but decided to shut it down at that point and see what I could salvage. The bench was the smoothest I've moved 316 in a long time, and I imagine that's because I couldn't afford to move the weight like an idiot because my back was locked up. And then the 405 set was a massive PR after which time I was ready to lay down and die. Cut the assistance work out for now, but might come back later.
Woke up at 196.0.
Thursday, February 1, 2018
Training Log: Entry 2440
AM WORKOUT
8 Rounds of the following
Log viper and press away 175
1x5
Buffalo bar squats 260
1x8
Fat gripz NG chins
1x10
Circus dumbbell 115
1x1 per arm
an additional set of
Log viper and press away 175
1x5
Notes: As the weights get heavier, the rounds take longer, and the warm-ups are shorter. Consequently, the tendenitis in my left knee is pretty gnarly until about round 3. Needs to move it more. Otherwise, this was a solid workout. The circus dumbbell keeps getting better. Left side can't quite keep up, but still getting in the practice. The final rep was actually the best one yet, and I imagine it's because I was so fatigued I couldn't rely on brute strength to move the bell so I did a really solid (for me) jerk.
Woke up at 198.0.
AM WORKOUT
8 Rounds of the following
Log viper and press away 175
1x5
Buffalo bar squats 260
1x8
Fat gripz NG chins
1x10
Circus dumbbell 115
1x1 per arm
an additional set of
Log viper and press away 175
1x5
Notes: As the weights get heavier, the rounds take longer, and the warm-ups are shorter. Consequently, the tendenitis in my left knee is pretty gnarly until about round 3. Needs to move it more. Otherwise, this was a solid workout. The circus dumbbell keeps getting better. Left side can't quite keep up, but still getting in the practice. The final rep was actually the best one yet, and I imagine it's because I was so fatigued I couldn't rely on brute strength to move the bell so I did a really solid (for me) jerk.
Woke up at 198.0.
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