Training Log: Entry 2474

DELOAD

Circus dumbbell clean and press
1x85
1x105
1x115
2x1x120
3x1x125

Log Viper Grace (30 reps of 135)
5 minutes and 30 seconds

https://youtu.be/J4vgml3qYyo

Notes: Deload week, but I don't want to lose my touch on the CDB.  I'm finding the balance between technique and strength on it, and letting myself "muscle f**k" the bell up at this point, a term I read in a recent article that I thought was a great description.
 God I hate this implement, and like an idiot I'm just going to quit training it as soon as this competition is over.  I'm learning that I genuinely don't care about being the greatest strongman; I just want to be strong.  That said, it's still a fun sport.

Log Grace was a dumb idea that popped in my head this week.  Viper technique is really squared away. 

Helped spot/load at a local powerlifting meet yesterday, so I may be a little more beat up than usual.

Woke up at 197.0

Training Log: Entry 2473




AM WORKOUT




Log Viper and Press Away
5xLog
5x170
3x195
8x215
3x235
15x170




(9) Chain suspended buffalo bar squats
5xBar
5x140
5x190
5x230
3x280
1x330
1x370
7x450




Axle rows 243
8x5




Dips
1x60




Buffalo bar squats
20x230




Notes: Great workout today. I’m confident enough with 225 on the log that I’m going to start upping the weight to prep for July. Chain suspended squats moved better than expected, and the finisher set was what I needed. Great way to finish the training cycle. Took some video of the log that I’ll upload later.




No weigh in today.

Training Log: Entry 2472

AM WORKOUT

Texas deadlift bar touch and go deadlifts
5x135+chains
5x225+chains
3x315+chains
1x405+chains
10x520+chains
16x425+chains

https://youtu.be/utneVNAQlhI

Axle bench press
5xAxle
5x136
5x186
5x256
3x291
6x326
16x256

Band pull aparts
Many x 20

Axle curls
1x70


Notes: Hit my goals for the day.  Wasn't willing to go stupid hard on the deads this close to competition, so hit a modest 10 and decent 16 for the back off.  Axle bench I'm pretty happy with, because despite 6x326 not being a PR, 16x256 holds significance.  When I started 5/3/1 post ACL rupture, I managed 255 for 8 as my topset.  Hitting 256 for twice as many reps after a backoff is pretty cool.

Had my normal Panda Express cheatmeal yesterday.  Woke up at 197.6.

Training Log: Entry 2471



PM WORKOUT

Inverval workout: 20 seconds on/10 seconds off
10 rounds of 250+lb sandbag pick up and carry

Notes: Only missed 1 pick.  Biggest victory was that knee and elbow both felt fine through out this.  Really hoping this transfers to natural stone picks as much as I'm planning.

Woke up at 195.6.

Training Log: Entry 2470

AM WORKOUT

Log viper and press away 170
5x10

SSB squats 345
7x3

Circus dumbbell clean and press (right arm only)
1x85
1x105
1x115
1x120
5x125 (3/5 successful)

Band pull aparts
7x20

Notes: More screwy formatting here.  Workout started out as a 4 movement circuit of CDB, squat, pull apart and log.  Started the circuit with 115 on the CDB, next round was 120, rest was 125.  After 5 rounds, I took out the log and stuck with CDB, pull apart and squat.

Finally hit competition weight on the CDB, and it felt pretty smooth.  I've learned I have to lean to the side to the point of feeling off balanced/uncomfortable, and from there I can effectively transfer more weight into the bell.  Leg drive felt solid; feet actually left the floor a few times.  This has been a big confidence boost for me.  If I can hit a few clean reps in the AM, I should be good for the competition.

Kept the squats on the heavy side so that the volume wouldn't be too great.  Shooting for a deadlift PR this Saturday.

No weigh in today.

COMPETITION ANNOUNCEMENT/FUTURE PLANS

So even though I'm training for a competition right now, I've already signed up for my next one.  Going to be competing in the CA Mid-state Fair Strongest Man level 2 show. I'm competing up a class, since there is no 200lb class and I don't want to cut to 175.  Yeah, I COULD make that cut, but doing it while traveling with my family just wouldn't be cool, and I want to enjoy my time in CA.  Besides; this means I get to lift heavier weights.

Here are the events/weights.  I'll be competing as a men's middle weight.



That log is tough, but log has been moving great in my training.  I'm excited about the car deadlift. I'm gonna wing the carry medley with what I have at home, practice with the stone of steel for the stone medley, and throw a slamball/kettlebell to prep for the keg toss.

I still have a fitness test coming up in May, so I plan to drop a little excess chub and get better at running between my Apr contest and that event, but after that I'll be gaining some weight and zeroing in on events.

Still plan to get back to 4 days of lifting post comp.  I need to get in some more assistance work and volume, and that should do the trick.  Should allow me to build up some more static strength too.

Training Log: Entry 2469

AM WORKOUT

Log viper and press away
5xLog
3x160
3x180
10x205
5x225
16x160

(10) Chain suspended Buffalo Bar squat
5xBar
5x140
5x190
5x230
3x280
1x330
1x380
7x450

Axle rows 226
8x7

Dips
2x55

Buffalo bar squat 230
1x18

Notes: This was a great training day.  Just firing on all cylinders.  On the set of 225, those were all viper and press away; no push presses.  Technically fewer total reps than I've been doing, but the most reps I've done with that weight for viper and press away.  The squat reps dropped, but this is where depth is getting low, and it's the strongest I've felt in a long time from that position.  Very last set of rows I felt it pull on my elbow and after that my bicep tendon was a little tender.  Feeling better now.  I'm a little worried about that bicep with the no strap axle deadlifts in my competition, but with it being an 18" pick, I think I'll be ok.  Those back off squats keep getting easier.  I'm honestly capping them early because I need to be able to physically walk out of the gym and get ready for work after my workout is done.

Woke up at 198.4.  Took in a lot of sodium yesterday.

Training Log: Entry 2468

PM WORKOUT

15 minute circuit of

(21) Stone of steel w/50lbs over bar for doubles
250lb power stair for triples
250+lb sandbag pick up and carry
250lb power stair for triples (yes, twice in the same circuit)

4.5 rounds accomplished

Notes: I was gassing hard on these, but it was also the smoothest I've been.  Stone loads were solid, with arms on top and little fumbling to get over the bar, and sandbag didn't bother my knee or tendinitis for the first time in a LONG time.  Call it a win.

Woke up at 197.8

Just an interesting aside, but I'm getting the itch to box again.  Historically, I tend to get this way as I get closer to competitions; I start wanting to do anything other than what I need to do to get better.  If the bug doesn't go away after the show is done, I might see about finding a sparring partner for a once a week outlet.  I still have no desire to dedicate myself to the time and energy it takes to get good at fighting again, but be fun to throw gloves every once in a while.

Training Log: Entry 2467

AM WORKOUT

(2) Texas Deadlift Bar touch and go deadlift
5x135+chains
5x225+chains
3x315+chains
1x405+chains
10+4+3x520+chains
16x425+chains

Axle bench press
5xAxle
5x136
5x186
3x241
3x276
8x311
14x241

Band pull aparts
Lots x 20

Standing ab wheel
4x8

Notes: It's amazing how much I hate this day.  Deads were feeling pretty good today, and I honestly mighta had that 11th on the topset if I was willing to fight for it, but this close to the competition it doesn't seem like a smart idea.  Forearm is mostly on the mend but I can feel it protesting here and there.  Compressed the training week since the Mrs is running another race on Saturday. 

Woke up at 197.6.

Training Log: Entry 2466

AM WORKOUT

Circus dumbbell
4x1x115
4x1x120

SSB squats 308
7x5

Log viper and press away 160
5x10

Band pull aparts
7x20

Notes: Things are a little wonky here.  I did 5 rounds of CDB/Squat/Pull apart/Log, and in those 5 rounds I did 4 sets of 115 for CDB and 1 for 20.  Then I put the log away and kept doing CDB/squat/pull apart for 2 more sets and w/120 on the bell, and then I went for 2 more rounds on the bell.

I feel like I FINALLY remember how to press the bell again.  Biggest thing I was scrweing up was wasting too much energy on the clean.  I was just picking up the DB and putting it on my shoulder, which is why my forearm was getting so jacked up.  I focused on swinging it back before swinging it up and relying on momentum, which gave me more energy for the press.  Also focused on leaning away from the bell to get a better balance for the press, and driving more with my shoulder than my legs.

Think I'm going to stick with the SSB for this day from now on.  I think less time beating up my shoulders is going to carry over better to the CDB.  Also used my belt on the CDB and squats for the first time this training cycle.
Woke up at 196.2.

Training Log: Entry 2465

AM WORKOUT

Log viper and press away
5xLog
5x150
5x170
13x195
6x225 (4 viper and press away, 2 push press)
17x150

(11) Chain suspended buffalo bar squats
5xBar
5x140
5x190
5x230
3x280
1x330
1x370
9x450

Axle rows 226
8x5

Dips
1x55

Buffalo bar Squats 230
1x17

Notes: Viper press moved really smooth today. Focused on grabbing and hitting it right away, like I'll need to in the competition.  Bar slipped down my back too much on the topset of squats.  The backoff set felt great; best my knees have felt in a long time.  Think it's working the way I wanted it to.

Woke up at 196.4.

Training Log: Entry 2464

PM WORKOUT

Keg sprints, 4 rounds (first 3 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
160’

Notes: That third round was a "sprint" in name only; was definitely just plodding along.  Only finished 2 laps and was contemplating calling it good, which then made me disgusted with myself and forced me to do the third.  Still focusing on speed even with the vest on. 

I used to log my dreams here while I was recovering, and I had a weird enough one last night that I thought it was worth recording.  Normally, in dreams, whenever I have to fight, it all goes wrong.  My guns always jam, miss or fall apart, I never make contact with the enemy when going unarmed, etc.  Last night, the complete opposite happened; I got into some sort of massive firefight/melee and everything was landing.  I was part of some team, and I was spraying down guys with SMGs, ran out of bullets and started throwing knives, etc.  One guy closed the distance and I grabbed the closest weapon I could, which ended up being a throwing ax.  I grabbed the dude by his helmet and sunk the ax into his neck, but since it was a throwing ax and not a hand ax it didn't really do the job.  I had to slide it down from his neck across his throat, and dude still wouldn't stop.  I ended up grabbing up near the back of his skull and started pulling it clear off his brain, and dude still wouldn't go down.  It was just a horrific, gory mess.  I eventually started screaming at him "Why won't you die?!" before the fight got broken up and I ended up waking up.

It's been rattling around in my head today, and I'm starting to think that it was me fighting ME.  A metaphor for all the crap I keep throwing at myself to try to finally push myself over the limit, only to keep zombie-ing on and through.

Training Log: Entry 2463

AM WORKOUT

(3) Texas Deadlift Bar touch and go deadlifts
5x135+chains
5x225+chains
3x315+chains
1x405+chains
10+4+2x520+chains
17x425+chains

Axle curls
1x60

GB pulldowns 90
1x30

Notes: Bit of a mixed day.  My forearm is feeling better, but I didn't have as much gas in the tank as usual.  X-factor could be that my cheat meal was at lunch yesterday rather than dinner, but it's also been a stressful workweek and people in my house are sick, so some factors at play.  Effort was there at least.

Training Log: Entry 2462

PM WORKOUT

Axle bench press
5xAxle
5x136
5x186
5x226
5x256
13x291
19x226

50 NG chins in 3 minutes

DB laterals 10lbs
1x50

Notes: Wife went with work friends to lunch, so I was on my own.  That means a 2-a-day of course.  I'm on a compressed schedule these next 2 weeks, so getting in training where I can.  This was a solid lunch break workout.  Missed my rep goals on both bench sets by 1, but considering it's the second workout of the day, I'll take it.

Training Log: Entry 2461

AM WORKOUT

5 rounds of the following

Circus dumbbell 115 (right arm only)
1x1

Buffalo Bar squats 255
1x10

Band pull aparts
1x20

Log viper and press away 150
1x10

Notes: Got some real bad tendinitis in the right elbow and it's jacking up the dumbbell press.  Had a 50% success rate.  Gonna have to watch for that.  Ended up belting up and putting on the sleeve for the dumbbell and it still wasn't great.  About 5 weeks out from the competition, I still have time to get better, but it might just come down to adrenaline come game day.  Rest of the day was a total nut-kicker.  Was using FSL percentages for the log press, and sets of 10 in general always suck.

Woke up at 196.4.

Training Log: Entry 2460

AM WORKOUT

Log viper and press away
5xLog
5x165
3x190
9x210
5x225 (3 viper and press, 2 push)
8x185

(12) Chain suspended buffalo bar squats
5xBar
5x140
5x190
5x230
3x280
1x330
1x370
10x450

Dips
1x55

Axle rows 226
8x5

Buffalo bar squats 230
1x16

Notes: Jacked up the weight on the FSL set and went 20lbs over.  Wondered why it felt so heavy.  The 225 viper set was better than last week.  Took video and I'll put it up later, but it moved a lot quicker and took less energy, which is what I'm looking for.  Chain suspended squats still crush my soul each time.  I'm appreciating the backoff set of full ROM squats, but my left knee was sounding like rice crispies for most of the set.  Don't know if that means anything.  No pain.

Woke up at 198.6.

Training Log: Entry 2459

PM WORKOUT

60 minutes of shoveling snow w/45lb vest

I woke up incredibly stiff.  Think I just sleep really deep and didn't move.

Woke up at 197.2.

Training Log: Entry 2458

PM WORKOUT

Axle bench press
5xAxle
5x136
5x186
5x226
5x251
3x286
9(ish)x321
13x251

https://youtu.be/dwS9NGWbi3s

GB pulldowns 90
1x40

Axle curls
1x40

Notes: Operating off 2.5 hours of sleep, I'm pretty happy with this.  Needed to fight more to lock out that 9th rep, but it was good enough.

Training Log: Entry 2457

AM WORKOUT

(4) Texas Deadlift bar touch and go mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
12+4+3x520+chains
17x405+chains

Standing ab wheel
4x8

DB lateral raise stripset
6x10lbs
6x15
6x20
6x25
6x20
6x15
14x10

Band pull aparts
1x50


Notes: Got called in to work Friday night-Saturday morning, so split my workout in half and go the deadlift done this morning.  I was feeling beat up.  Biggest issue was some bad forearm/bicep pain, which I realize is a result of lowering the log gently down from overhead.  I'll have to allow myself to be a little more aggressive.  Got through the workout, but the ab wheel and lateral raises weren't fun, and I was a little hesitant on the intial pull of each mat pull.  Moving a little slower than normal, but still got the rep totals I was looking for.  Pain seems to be gone now, so might just be an early morning thing.  This training cycle has been beating me up, but it's starting to really let me appreciate the whole "accumulation/intensification" dynamic.

Woke up at 196.0.  May get a cheat meal in later.

Training Log: Entry 2456

PM WORKOUT

250+lb sandbag pick up and carry
10 rounds of 20 seconds on/10 seconds off

Notes: First time making it through all 10 rounds.  Didn't travel very far, but I managed to at least lap the bag everytime.  With this being training for the natural stone, it bodes well.

Training Log: Entry 2455

AM WORKOUT

8 Rounds of the following

Log viper and press away 210
1x3

Viking squat 235
1x3

Band pull aparts
1x20

Circus dumbbell clean and press (right arm only) 115
1x1

Notes: This was heavy, but not as brutal as what I've been doing, and in turn I wasn't as big a fan.  Really focused on making that viper press fast on the first rep, as that's what I'm going to want in the competition.  Viking squats kept beating me up; the screw in the bottom of the harness kept digging into my stomach, and now I have a pretty nasty gouge there.  Missed more in the CDB than I would like.  I think my next cycle I'm going to start with the dumbbell, because that's my weakness now.

Woke up at 197.6.