Monday, April 30, 2018

Training Log: Entry 2490

AM WORKOUT

GIANT SETS

Log viper and press away
5xLog
5x155
5x180
11x200
2x245
17x155

Weighted NG chins 30
5x10

Band pull aparts
5x20

GIANT SETS

Log clean and push press away 180
5x5

Hammer curls 40
5x9

Reverse hyper 230
5x12

Notes: Another decent day.  That set of 245 revealed a lot to me.  I'm wasting a lot of energy on the clean, but I also am really lacking in stability at the top. I had the pressing strength in me for a third rep, but the second rep knocked me completely off balance and I lost my brace.  I'll start addressing that.  Got lots of options.  Still need to get crisp on the clean too.  Push press is getting cleaner.  Making sure to focus on keeping the elbows high in the rack position.  I'm excited about how this is going to go once I start actually gaining weight.

Woke up at 194.0.

PM WORKOUT

Treadmill run
Incline: 1
Speed: 7.0
Distance: 1.1 mile w/21lb vest, .4 miles without
Time: 12:52

Notes: Very gradual improvement here, but it's something, especially considering I'm running these as 2 a days.

Sunday, April 29, 2018

Training Log: Entry 2489

PM WORKOUT

Stone of Steel over bar

7xUnloaded
3x50lbs loaded
3x60
3x70
2x80
6x50

https://youtu.be/kmtOQXEYRR8

Notes: Got an old tire to absorb the impact, and now I'm willing to really go heavy.  My technique is still garbage, but I have a chance to work on it and get stronger.

Woke up at 194.4.

Saturday, April 28, 2018

Training Log: Entry 2488

AM WORKOUT

(4) Texas deadlift bar touch and go mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
8+3+3x535+chains
15x445+chains

Standing ab wheel
4x8

Front squats
5xBar
4x95
3x135
1x185
1x225

REST PAUSE (12 deep breaths between sets)
6x275
3x275
1x275
12*x185

Kelso shrugs dropset
20x50lbs
10x25

Notes: Happy with the effort today.  This is 2 weeks in a row without a cheat meal the evening before, and I can observe the drop off in performance.  Hips were in a bit of pain on the deadlifts.  I imagine the running is beating me up a touch.  Gave an asterisk on that last set of front squats because the bar helicoptered on the eccentric of rep 12 and I had to dump it, but the rep was there in me, and it became a slow controlled front squat eccentric.  Found a decent place to put in the kelso shrugs.  They're a very humbling movement.

Woke up at 195.0.  I'm observing greater leanesss in my physique as the weight gradually falls. 

Thursday, April 26, 2018

Training Log: Entry 2487

AM WORKOUT

Axle bench press
5xAxle
5x136
5x186
5x226
5x261
3x296
4x331
13x261

Pull ups
5x13

Band pull aparts
8x20

DB curls 35
3x10

Axle strict press 123
1x10
1x9
1x8
1x7
1x6

Log cleans 175
5x3

Lateral raises 15
5x10

Notes: To explain, I did giant sets of bench-pull up-pull apart, then bench-curl-pull apart, then press-clean-raise.  4x331 was the goal on bench, so happy to meet that, but it's time to lower the TM for sure.  Forearms are mad at me.  Just going to keep pushing as much as I can while the weight keeps dropping and then really kick it into gear when I start putting it back on.  The log cleans were more difficult than I imagined, but I think that means getting good at them will give me some solid payoff.

Woke up at 193.0.

PM WORKOUT

Treadmill run
Incline: 1
Speed: 7.6
Distance: 1.5 miles
Times: 11:51

Notes: Much better than last time.  Getting back into it.  Thinking of alternating vest/no vest to give my joints a break and spend some time working on speed.

Wednesday, April 25, 2018

Training Log: Entry 2486

AM WORKOUT

GIANT SETS
(11) Chain suspended buffalo bar squats
5xBar
5x140
5x190
5x230
3x280
1x320
1x370
1x410
7x460

Keg bearhug and carry
1x145lbs
1x150
1x155
1x160
1x165
1x170

Dips
6x22

ASSISTANCE

Neck harness 25
3x30

Band pull apart
3x20

Buffalo bar squat 250
1x20

Kroc rows 105
1x15

Notes: This was a great workout.  Knee played real nice.  I think the more frequent squatting and the inclusion of front squatting went a long way.  That topset of chain suspended squats is like a liver punch.  I'll rack the weight, feel fine, walk away, and then it'll suddenly all hit me at once.  I at least know to expect it now, but it's still pretty crazy.  The keg bear hug carries are moving in a good way.  I threw plates on top of the keg and secured them down with the weighted vest.  I think I'll move up to the 182lb keg next and maybe throw some chains on it, and then eventually work up to the sandbag.  I'd like to use the yoke, but it may be a little too loud and too long a set-up for morning workouts.  Might make it to events day stuff.

Lot less popping in the left knee on the set of squats at the end.  Most likely a good sign.
Woke up at 194.0.

PM WORKOUT

Treadmill run
Incline: 1
Speed: 7.0
Distance: 1 mile w/21lb vest, .5 miles without
Time: 12:52

Notes: Trying to get used to running with the vest on.  Did not secure it well and had it flopping around for that first mile, and had to shed it to get through the rest.  Fatigue sneaks up on you.  Going to try for the full run with the vest next time, and increase speed from there. 

Tuesday, April 24, 2018

Training Log: Entry 2485

AM WORKOUT

Log viper and press away
5xLog
5x175
3x195
7x220
2x245
13x175

Log clean and push press away 175
5x5

NG weighted chins 25
5x10

Band pull aparts
5x20

Hammer curls 40
2x9
2x8

Reverse hyper 180
5x12

Notes: Newest approach to log I wanted to try.  Getting in a week's worth of volume in a training day.  My push press started off really rough but started to come back to it's own toward the end.  The clean on the 245 was rough, and I plan to make log cleans part of my back workout on bench day to remedy that.  Pressing is dipping a little with the weight loss, but that just means it'll grow pretty well once I start putting it back on.

Giant sets everywhere.  Started with log viper-chin-pull aparts, then log push-curls-reverse hyper.  Tried some log kelso shrugs, but the implement is too awkward.  Will have to find another place for them.

Woke up at 194.4.

Saturday, April 21, 2018

Training Log: Entry 2484

AM WORKOUT

(5) Texas deadlift bar touch and go mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
9+4+2x535+chains
15x445+chains

Standing ab wheel
4x8

Front squats
5xBar
3x95
2x135
1x185
1x225

REST PAUSE (12 deep breaths between sets)
5x275
3x275
1x275
10x185

Notes:Still feeling pretty beat up, but the effort was solid.  Rookie mistake; kept my knee sleeves on for the topset of deads.  Kept snagging and dragging.  Took them off for the follow up sets, which helped.  Front squat weight isn't much, but after deads it's amazingly awful.  I'm trying to avoid my instincts to turn this workout into something really stupid, because I want to be able to recover and train hard through out the whole week, rather than end up limping from Sunday through Thursday like I normally do.

Woke up at 193.6.  Weight loss continues to be pretty easy.  Cheat meal going to be today; got off schedule yesterday.

Friday, April 20, 2018

Training Log: Entry 2483

AM WORKOUT

GIANT SETS

Axle bench press
5xAxle
5x136
5x186
3x241
3x281
6x316
16x241

Pull ups
5x12

Band pull aparts
5x20

ASSISTANCE

DB press pyramid (no rest between sets)
5x10lbs
5x15
5x20
5x25
5x30
5x35
5x40
5x45
10x50
1x45
2x40
3x35
4x30
5x25
6x20
7x15
8x10

Kelso shrugs 50lbs
50 reps

Axle curls
1x50

Miniband pressdowns
1x50

Notes: Was feeling pretty beat up coming into this, so I played it easy.  Still getting the body accustomed to this style of training, but so far I'm a fan of the room I have for assistance work.  I brought back the Kelso shrugs because I realize this next competition is really going to tax my upperback, and to reference Paul Kelso, I'm going to need a back from the Planet Mongo.  Bench was pretty weak, elbows weren't happy, but I'm due to reset weight after this cycle, which will give me some room to play.

Woke up at 194.4.

Thursday, April 19, 2018

Training Log: Entry 2482

AM WORKOUT

GIANT SETS

(12) Chain suspended buffalo bar squat
5xBar
5x140
5x190
5x230
3x280
1x330
1x380
1x410
7x460

Keg bearhug and carry
2x100lbs
4x145lbs

Dips
6x20

Assistance

Neck harness 45
4x25

Band pull aparts
4x20

Buffalo Bar squats 240
1x20

Notes: I really like how this broke down.  The giant sets of squat, carry and dip were fairly taxing but not exhausting.  I'm using the bearhug carry to prep for a hussafel like event in my July competition.  The keg is tough to carry that way, because of the wide diameter and slippery nature.  Also, I can actually load the keg and make it heavier, since I'm carrying it upright.  I threw my weight vest into the top this time, and I can always use small plates as well.  Pretty excited about that.  I was feeling pretty weak today, which might just be a result of training post comp.  That topset of squats took a lot, and I was totally gassed after that set of 20.  I still had a lot of room to play with movements on this training day though, so I may figure out some more stuff to work in, but in general I like it.

Woke up at 194.4.  Weight loss has been pretty easy.

PM WORKOUT

Treadmill run

Incline: 1
Speed: 7.5
Distance: 1.5 miles
Time: 12:00

Notes: Holy cow I'm out of shape.  Thankfully I have a full month before my fitness test and a little more time before Murph.  Maybe I can blame it on it being leg day today.

Monday, April 16, 2018

Training Log: Entry 2481

AM WORKOUT

GIANT SETS

Log viper and press away
5xLog
5x160
5x185
9x210
3x235
13x160       

NG chins
5x10

Band Pull aparts
5x20

GIANT SETS

Axle continental and press away 123
5x8

Axle rows 123
5x10

Reverse hyper 180
5x10


Notes: First one back after competing, took it easy.  Hands are still a little torn up, so was a touch shy on the log cleans.  Focused on getting it high on the chest, because that fell apart at the competition.  Shoulders and right tricep are a little achy.  Just got some blood flowing, but excited about this training cycle.

Woke up at 194.2.  Going to see if I can get this down to 190 for Murph/fitness test, and then ride it back up again.

COMPETITION UPDATE: 2018 EMPIRE CLASSIC

Having difficulty getting the post to load, so here is a link to the write up

http://mythicalstrength.blogspot.com/2018/04/time-foranother-write-up.html

Wednesday, April 11, 2018

Training Log: Entry 2480

AM WORKOUT

(13) Chain suspended buffalo bar squats
5xBar
5x140
5x190
5x230
3x280
1x330
1x370
1x410
10x460

Circus Dumbbell clean and press away
2x85
2x105
2x115
1x120
3x1x125

Band pull aparts
A lot x 20

Buffalo bar squat 240
1x10

Notes: Just the kinda workout I needed before gameday.  Everything is knocked back together and feeling strong.  I flubbed my first attempt at 125 on the circus dumbbell, then hit 2 grinders and finished with the fastest and smoothest rep of the cycle.  Great way to end it.  I'm feeling confident on not zeroing the implement, and since I'm going last for the competition, I can play it a little strategically.

Woke up at 195.8.  Much better place weightwise.

Monday, April 9, 2018

Training Log: Entry 2479

AM WORKOUT

GIANT SETS

Log viper and press away
5xLog
5x150
5x175
15x195
4x235
15x150

FG NG chins
5x10

Band pull aparts
5x20

SUPER SETS

Axle continental and press away 150
1x10
1x8
1x6
1x4
1x2

Axle rows 150
1x10
1x11
1x12
1x13
1x14

Notes: Great motivating workout for my last heavy press day before the competition.  Log is just coming along so solid.  That set of 235 was a lot of brute strength, because I lost it forward and back a bunch at the top.  Makes me thing I'll need to spend some time working on stability for the future, but great to know the strength is there for the chaos factor.  My gameplan for the axle failed, but I had an audible.  Going FSL BBB isn't going to work with how fatigued I'll be, so I'm going to go traditional BBB with 50% TM for the future.  I have more room to play on this day too, but didn't want to get too stupid with volume this close to game day.

Woke up at 199.2.  Heavier than I wanted on this week, but I'll still have no issues making weight.

Sunday, April 8, 2018

Training Log: Entry 2478

Suicide keg death medley
Run 182lb keg 50'
Run back to start
Run back to keg
Repeat for a total of 9 keg runs without stopping

Notes: I love how stupid the name is for this one was.  Less than a week out, wanted to hit some lighter weight stuff.  Went without the weight vest, went for speed on the first 3, and then just kept going until I was done.  It sucked differently than before.

Woke up at 198.4.  Going to hit a normal press and squat workout, then spend a day with the circus dumbbell and call it good.

Saturday, April 7, 2018

Training Log: Entry 2477

AM WORKOUT

(7) Texas deadlift bar touch and go deadlifts
5x135+chains
5x225+chains
3x315+chains
1x405+chains
12+3+4x535+chains
17x445+chains

Dips
4x25

Standing ab wheel
4x8

Band pull apart
1x50

Notes: Accidentally started the cycle too high; forgot I was doing 6 week cycles instead of 7.  This is closer to comp height anyway, so I'll just skip a mat during one of these week's cycles.  Intended to hit some front squats, but had to deal with slight family emergency.  Planning on hitting them this afternoon.  Otherwise a decent workout.

Woke up at 197.0.

Got the front squats done.  One big dropset. 

3x315
5x275
7x225
9x185
11x135

https://youtu.be/XtOKwLLBlxM

Biggest obstacle was being unable to breathe after the second rep due to being sick and having a barbell crushing my windpipe.  Oh yeah, and also having not front squatted in about a year. 

Thursday, April 5, 2018

Training Log: Entry 2476

AM WORKOUT

Axle bench press
5xAxle
5x136
5x186
5x226
5x261
12x296
15x226

GB lat pulldowns 90
5x12

Band pull aparts
8x20

DB curls 40
5x10

Circus dumbbell
1x85
1x105
1x115
1x120
2 attempts 125
2x105

Lateral raises 10
1x50

Kroc rows 105
1x21

Notes: Back to this style of training.  Getting in a lot more assistance work.  Was doing Giant sets of pull down, pull apart and bench, then supersetting bench and curls, then curls and circus dumbbell, then pull aparts and circus dumbbell.  Lateral raises and kroc rows for a finisher.  Hitting those circus dumbbells under this state of fatigue was interesting.  It really forced me to employ some solid technique to get the bell moving, and it was the smoothest it's been all cycle.  My triceps were too fried by the time I got to 125, but it flew off my shoulder just fine.  Good for confidence.

No weigh in this morning.

Wednesday, April 4, 2018

Training Log: Entry 2475

PM WORKOUT 

250+lb Sandbag pick up and carry
20 seconds on/10 seconds off for 10 rounds

Notes: I'm getting much better at this.  Not nearly as exhausted when it's over compared to where I used to be.  That said, sandbag is leaking out the top a little, so I'll do a little surgery on it this weekend.

Woke up at 195.8.  I'm letting my weight drop a little so that I don't have to worry about evening weigh ins.  Will keep letting it drop until my fitness test in May, then try to re-add some quality weight.