Training Log: Entry 2512
AM WORKOUT
GIANT SETS
Axle bench press
5xAxle
5x136
5x186
5x226
5x256
12x286
18x226
T-bar rows
12x1 plate
12x2 plates
12x3 plates
12x4 plates
10x5 plates
6x6 plates
13x4 plates
Band pull aparts
7x20
GIANT SETS
Axle strict press 128lbs
5x8
250+lb sandbag bearhug and carry
5 rounds
Lateral raises 15lbs
5x15lbs
Notes: Back from break and was ready to get back into it. I woke up at 189.4. Pretty standard for me to drop some weight on vacation, but I'm hoping some of that is just dehydration. I'm going to try to not eat like an a-hole to put weight back on, but I'm going to make more of an effort to up my eating leading up to this contest.
Benching wasn't great, but I expected that with the bodyweight. Press and carry are strong, and that's more what matters at this point. Cricked my neck a little on one set, but nothing out of the ordinary. Caught some sort of annoying cold on vacation too, so breathing sucked a little.
Thursday, May 31, 2018
Saturday, May 26, 2018
Training Log: Entry 2511
MURPH HERO WOD
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
All with 21lb vest
Time-1 hour 6 minutes
Notes: Last year I did this without a vest, since I didn't have one. Made a point of getting on this year. Ran this RX, so the run, then all the pull ups, all the push ups, all the squats, and the mile run. I know you can break it up, but since this is a memorial WOD celebrating a hero, I figured it was worth doing it the most painful way possible.
Same reason I went "high school football practice" mode and drank no water during.
Did this while visiting my in-laws in Denver, so elevation was a slight factor, although in truth the whole thing sucks so much it's hard to say what in particular is the issue. I actually felt better this year than last year; think I was better conditioned for it. Ran the first mile in 8:36, took around 13 minutes to do the pull ups, started the squats around the 34 minute mark, and started the run around 54 minutes.
Started off the pull-ups with sets of 10 until I got to 50, then sets of 5. Did 12 deep breaths between sets. Push ups was a set of 25, then a set of 20, then lots of 10s, 9s and 8s. Squats was 2 sets of 30 and a set of 40 to get 100s. 12 deep breaths between sets again.
Run was on a bit of a trail. Sharp elevations and downhills.
Really proud of my Wife; on a whim, she decided to join me. She did the run, push ups from her knees and all the squats. We got to suffer together.
Just as an aside, I've been doing 1 set of 100+ push ups and 100 band pull aparts a day prior to this, and am planning on continuing it. It's a deload, but this has been good for getting blood flowing through my body. I'm making a point to not exert myself on the push-ups, so I'll go until I feel like I need to grind out a rep and then I'll stop. Staying away from lockout and just keeping tension in the muscles. I really want to get some solid hypertrophy for this training block, and I'm thinking spamming volume will be the solution. Now that all my running obligations are gone, I can let the bodyweight rise a little.
MURPH HERO WOD
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
All with 21lb vest
Time-1 hour 6 minutes
Notes: Last year I did this without a vest, since I didn't have one. Made a point of getting on this year. Ran this RX, so the run, then all the pull ups, all the push ups, all the squats, and the mile run. I know you can break it up, but since this is a memorial WOD celebrating a hero, I figured it was worth doing it the most painful way possible.
Same reason I went "high school football practice" mode and drank no water during.
Did this while visiting my in-laws in Denver, so elevation was a slight factor, although in truth the whole thing sucks so much it's hard to say what in particular is the issue. I actually felt better this year than last year; think I was better conditioned for it. Ran the first mile in 8:36, took around 13 minutes to do the pull ups, started the squats around the 34 minute mark, and started the run around 54 minutes.
Started off the pull-ups with sets of 10 until I got to 50, then sets of 5. Did 12 deep breaths between sets. Push ups was a set of 25, then a set of 20, then lots of 10s, 9s and 8s. Squats was 2 sets of 30 and a set of 40 to get 100s. 12 deep breaths between sets again.
Run was on a bit of a trail. Sharp elevations and downhills.
Really proud of my Wife; on a whim, she decided to join me. She did the run, push ups from her knees and all the squats. We got to suffer together.
Just as an aside, I've been doing 1 set of 100+ push ups and 100 band pull aparts a day prior to this, and am planning on continuing it. It's a deload, but this has been good for getting blood flowing through my body. I'm making a point to not exert myself on the push-ups, so I'll go until I feel like I need to grind out a rep and then I'll stop. Staying away from lockout and just keeping tension in the muscles. I really want to get some solid hypertrophy for this training block, and I'm thinking spamming volume will be the solution. Now that all my running obligations are gone, I can let the bodyweight rise a little.
Tuesday, May 22, 2018
Training Log: Entry 2510
AM WORKOUT
SUPERSETS
Buffalo bar squat 240lbs
10x10
ODD SETS
Dips
5x29
EVEN SETS
Log cleans 210lbs
5x3
Band pull aparts
1x50
Notes: Finally dove in to the 10x10. Used some 5/3/1 principles, specifically operating off a training max rather than a true max to find my percentage here. Started with 500 as a conservative 1rm, took 90% for 450, then .77 to get a 10rm and 70% of that for worksets ala the Deep Water book. This was just about right. It sucked, but wasn't impossible. Plan moving forward is to slowly work that weight up to what it would be if using a true max and then go from there. The supersets were the right recipe for this. Still got in a good amount of work, but was able to recover enough between sets for the next set of squats. Might throw band pull aparts in to make it a giant set that isn't terribly taxing, but we'll see. Excited to see where this takes me.
Woke up at 193.8.
AM WORKOUT
SUPERSETS
Buffalo bar squat 240lbs
10x10
ODD SETS
Dips
5x29
EVEN SETS
Log cleans 210lbs
5x3
Band pull aparts
1x50
Notes: Finally dove in to the 10x10. Used some 5/3/1 principles, specifically operating off a training max rather than a true max to find my percentage here. Started with 500 as a conservative 1rm, took 90% for 450, then .77 to get a 10rm and 70% of that for worksets ala the Deep Water book. This was just about right. It sucked, but wasn't impossible. Plan moving forward is to slowly work that weight up to what it would be if using a true max and then go from there. The supersets were the right recipe for this. Still got in a good amount of work, but was able to recover enough between sets for the next set of squats. Might throw band pull aparts in to make it a giant set that isn't terribly taxing, but we'll see. Excited to see where this takes me.
Woke up at 193.8.
Monday, May 21, 2018
Training Log: Entry 2509
AM WORKOUT
GIANT SETS
Log viper and press away
5xLog
5x145
5x165
13x190
1x255-strict (lifetime PR)
15x145
Weighted NG chins 55
5x10
Band pull aparts
5x20
GIANT SETS
Log clean and push press 210
1x5
3x4
Reverse hyper 230
4x16
Hammer curls 45
4x9
Notes: That 255 is a massive victory. I took video that I'll upload later, but looking at it, it didn't look as awful as it felt. The clean is still sluggish, but I have enough energy, and I ended up pressing it strict instead of viper just because of how long it took, which means I should have even more in me when I get the technique figured out. Leg drive needs some work on the push presses, but that's about standard for me. Cut out a round of work, since I have my fitness test this afternoon and wanted to leave a little in the tank.
I'm 10lbs away from comp weight, and that's with a strict press, with 2 months to go. I'm feeling real good right about now.
Woke up at 197.4.
PM WORKOUT
FITNESS TEST
Height: 69"
Weight: 196lbs
Waist Measurement: 32"
1 minute push-ups: 57 (max score, got it done in 30 seconds)
1 minute sit-ups: 54 (max score, got it done in 45 seconds)
1.5 mile run: 10:50
Notes: I have NO idea where the hell that run came from. That's the best time I've had in about 11 years. That weighted vest paid off in spades. I ran the first lap in 1:32 and the mile in 7:05, and never really felt like I was in a all that much agony. Despite training slow, I trained to endure, and it worked out well.
Also, video of the PR press I set this morning
https://www.youtube.com/watch?v=WOOGmBcYdHg
Allow me to pat myself on the back briefly, because for once I feel like I'm firing on all cylinders. Yes, my static strength has taken a very slight plunge, but it's already looking to come back well, and events and athleticism are feeling awesome. Think I got something good coming my way these next few months.
AM WORKOUT
GIANT SETS
Log viper and press away
5xLog
5x145
5x165
13x190
1x255-strict (lifetime PR)
15x145
Weighted NG chins 55
5x10
Band pull aparts
5x20
GIANT SETS
Log clean and push press 210
1x5
3x4
Reverse hyper 230
4x16
Hammer curls 45
4x9
Notes: That 255 is a massive victory. I took video that I'll upload later, but looking at it, it didn't look as awful as it felt. The clean is still sluggish, but I have enough energy, and I ended up pressing it strict instead of viper just because of how long it took, which means I should have even more in me when I get the technique figured out. Leg drive needs some work on the push presses, but that's about standard for me. Cut out a round of work, since I have my fitness test this afternoon and wanted to leave a little in the tank.
I'm 10lbs away from comp weight, and that's with a strict press, with 2 months to go. I'm feeling real good right about now.
Woke up at 197.4.
PM WORKOUT
FITNESS TEST
Height: 69"
Weight: 196lbs
Waist Measurement: 32"
1 minute push-ups: 57 (max score, got it done in 30 seconds)
1 minute sit-ups: 54 (max score, got it done in 45 seconds)
1.5 mile run: 10:50
Notes: I have NO idea where the hell that run came from. That's the best time I've had in about 11 years. That weighted vest paid off in spades. I ran the first lap in 1:32 and the mile in 7:05, and never really felt like I was in a all that much agony. Despite training slow, I trained to endure, and it worked out well.
Also, video of the PR press I set this morning
https://www.youtube.com/watch?v=WOOGmBcYdHg
Allow me to pat myself on the back briefly, because for once I feel like I'm firing on all cylinders. Yes, my static strength has taken a very slight plunge, but it's already looking to come back well, and events and athleticism are feeling awesome. Think I got something good coming my way these next few months.
Sunday, May 20, 2018
Training Log: Entry 2508
PM WORKOUT
Stone of steel over bar (20)
3xSoS
3x+50lbs
3x+70
2x+90
8x+50
https://youtu.be/Z0GO_TAUgdw
Prowler loaded w/90lbs
5 rounds of 50' high handles/50' low handles with 30 seconds rest between rounds
Notes: With the calories up, I'm ready to start pushing the training again. SoS is really coming along. I'm learning a lot of those things people already know, but because I'm an oaf it takes me longer. Today, I really figured out how to squeeze the hell out of the stone with my upper body, squeezing the stone itself and squeezing it into my chest too. This gave me MUCH better control lifting the stone up, and I did a lot less of my usual "catch the stones with my biceps" technique I was doing previously. Since the only time I ever trained stones was in competition, it turns out I've been over-reliant on tacky, and was using that to "grab" the stone. Training without it now, I'm figuring out how to really use myself.
That prowler was good work. Legs are totally sore, and I wanted to use this to get some blood in it. The prowler will NOT move with low handles unless you get your body low as well. Kaz talked about how this was getting into the pain zone and people being unwilling to do it, and I get it now.
I took a photo to capture where I was when I started gaining weight. I'm pleased with my current body comp, and it's good to know I can come back to it when I need to. Also was able to capture my stone hickey on my right pec, so that's cool.
PM WORKOUT
Stone of steel over bar (20)
3xSoS
3x+50lbs
3x+70
2x+90
8x+50
https://youtu.be/Z0GO_TAUgdw
Prowler loaded w/90lbs
5 rounds of 50' high handles/50' low handles with 30 seconds rest between rounds
Notes: With the calories up, I'm ready to start pushing the training again. SoS is really coming along. I'm learning a lot of those things people already know, but because I'm an oaf it takes me longer. Today, I really figured out how to squeeze the hell out of the stone with my upper body, squeezing the stone itself and squeezing it into my chest too. This gave me MUCH better control lifting the stone up, and I did a lot less of my usual "catch the stones with my biceps" technique I was doing previously. Since the only time I ever trained stones was in competition, it turns out I've been over-reliant on tacky, and was using that to "grab" the stone. Training without it now, I'm figuring out how to really use myself.
That prowler was good work. Legs are totally sore, and I wanted to use this to get some blood in it. The prowler will NOT move with low handles unless you get your body low as well. Kaz talked about how this was getting into the pain zone and people being unwilling to do it, and I get it now.
I took a photo to capture where I was when I started gaining weight. I'm pleased with my current body comp, and it's good to know I can come back to it when I need to. Also was able to capture my stone hickey on my right pec, so that's cool.
Saturday, May 19, 2018
Training Log; Entry 2507
AM WORKOUT
Texas deadlift bar deadlifts
5x135+chains
5x225+chains
3x315+chains
1x405+chains
1x535+chains
DROPSET
10x405+chains
10x315+chains
10x225+chains
10x135+chains
https://youtu.be/CbaW75xEjxw
Standing ab wheel
4x8
Front squats
5xBar
5x95
REST PAUSE (12 deep breaths between sets)
20x135
10x135
8x135
7x135
5x135
Kelso shrugs 50
1x10
Notes: I have definitely reached my limit of pushing the training and the running and the weightloss all at the same time. That topset of 535 was way too much of a grinder for this part of a training cycle, and a weight I've moved for a ton of reps in the past. Just got a lot of accumulated fatigue. Salvaged the day with a bunch of dropsets and rest pausing, because I'm in no shape to move anything super heavy. Front squats were pretty cool though. Goal was 50 in as few sets as possible.
Woke up at 194.8. Had my normal cheat meal yesterday.
AM WORKOUT
Texas deadlift bar deadlifts
5x135+chains
5x225+chains
3x315+chains
1x405+chains
1x535+chains
DROPSET
10x405+chains
10x315+chains
10x225+chains
10x135+chains
https://youtu.be/CbaW75xEjxw
Standing ab wheel
4x8
Front squats
5xBar
5x95
REST PAUSE (12 deep breaths between sets)
20x135
10x135
8x135
7x135
5x135
Kelso shrugs 50
1x10
Notes: I have definitely reached my limit of pushing the training and the running and the weightloss all at the same time. That topset of 535 was way too much of a grinder for this part of a training cycle, and a weight I've moved for a ton of reps in the past. Just got a lot of accumulated fatigue. Salvaged the day with a bunch of dropsets and rest pausing, because I'm in no shape to move anything super heavy. Front squats were pretty cool though. Goal was 50 in as few sets as possible.
Woke up at 194.8. Had my normal cheat meal yesterday.
Friday, May 18, 2018
Training Log: Entry 2506
AM WORKOUT
GIANT SETS
Axle Bench press
5xAxle
5x136
5x186
5x256
3x281
7x316
15x256
Pull ups
5x16
Band pull aparts
5x20
GIANT SETS
Axle strict press 123
5x10
Log cleans 200
5x3
Lateral raises 20
3x12
2x10
DB curls 40
3x8
Notes: Something of a trend currently, where my mainsets are ok but my event work is moving really well. Wanted more than 7 for that bench topset, but the log cleans moved smooth and strong, and I got through all my press sets. I'll take the victories where I can. I'll be deloading next week as part of a vacation, hitting Murph, and then coming back with some more calories.
Woke up at 193.8.
AM WORKOUT
GIANT SETS
Axle Bench press
5xAxle
5x136
5x186
5x256
3x281
7x316
15x256
Pull ups
5x16
Band pull aparts
5x20
GIANT SETS
Axle strict press 123
5x10
Log cleans 200
5x3
Lateral raises 20
3x12
2x10
DB curls 40
3x8
Notes: Something of a trend currently, where my mainsets are ok but my event work is moving really well. Wanted more than 7 for that bench topset, but the log cleans moved smooth and strong, and I got through all my press sets. I'll take the victories where I can. I'll be deloading next week as part of a vacation, hitting Murph, and then coming back with some more calories.
Woke up at 193.8.
Thursday, May 17, 2018
Training Log: Entry 2505
Treadmill run w/24lb weight vest
Incline: 1
Speed: 7.0
Distance: 1.5 miles
Time: 12:52
Notes: Finally conquered this. Getting better at enduring the suck of it, but it still sucks. Run test is in 4 days, and then Murph the week after. I'm planning on starting the gradual weight gain right about now, because there's no real way to put on weight quickly enough to negatively impact running, but simply getting more calories in should start helping my recovery.
Woke up at 193.4.
Treadmill run w/24lb weight vest
Incline: 1
Speed: 7.0
Distance: 1.5 miles
Time: 12:52
Notes: Finally conquered this. Getting better at enduring the suck of it, but it still sucks. Run test is in 4 days, and then Murph the week after. I'm planning on starting the gradual weight gain right about now, because there's no real way to put on weight quickly enough to negatively impact running, but simply getting more calories in should start helping my recovery.
Woke up at 193.4.
Wednesday, May 16, 2018
Training Log: Entry 2504
PM WORKOUT
Buffalo Bar squats
5xBar
5x140
3x210
5x10x280
250+lb sandbag bearhug and carry
5 rounds
Dips
5x28
Notes: Did this as a bit of a primer/test run for the Deep Water training. Few lessons learned. I warmed up with giant sets of squat-sandbag-dip, and that sandbag kicked my butt something fierce. Once I hit the worksets of the squats, I tried to mitigate the fatigue by transitioning from giantsets to supersets, and just going squat-sandbag-squat-dip, but the damage was done, and by set 5 my lowerback was so pumped I just didn't have anything in me.
Going to develop some alternative COAs here. First thing is I'm going to use a training max rather than an actual max for the squat. This will drop working weight down to 240, which will be a little more manageable. In addition, I think I'm going to move those sandbag carries onto my press day and the reverse hypers onto this day. I know reverse hypers and squats sound like they'll be the source of even more lowerback pump issues, but I think being able to control the loading will make this more viable. Third plan is to quit being so goddamn efficient and not get gassed in my warm-ups. I'm going to stick with light stuff like pull aparts and curls or maybe some ab work, and then save the heavy stuff for in between the worksets. I think it's basically going to be a race to beat the fatigue before it sets in, and if I load it all at the end, I'll manage.
Other thought would be to move the log cleans to the squat day and the reverse hypers to bench day. I feel like they'll both suck either way.
I think some smart execution paired with some increased calories will make this work. If nothing else, it's lit a fire under me to figure it out. This training was awful, I was basically melting in my garage, and I felt beat. It's the challenge I need.
PM WORKOUT
Buffalo Bar squats
5xBar
5x140
3x210
5x10x280
250+lb sandbag bearhug and carry
5 rounds
Dips
5x28
Notes: Did this as a bit of a primer/test run for the Deep Water training. Few lessons learned. I warmed up with giant sets of squat-sandbag-dip, and that sandbag kicked my butt something fierce. Once I hit the worksets of the squats, I tried to mitigate the fatigue by transitioning from giantsets to supersets, and just going squat-sandbag-squat-dip, but the damage was done, and by set 5 my lowerback was so pumped I just didn't have anything in me.
Going to develop some alternative COAs here. First thing is I'm going to use a training max rather than an actual max for the squat. This will drop working weight down to 240, which will be a little more manageable. In addition, I think I'm going to move those sandbag carries onto my press day and the reverse hypers onto this day. I know reverse hypers and squats sound like they'll be the source of even more lowerback pump issues, but I think being able to control the loading will make this more viable. Third plan is to quit being so goddamn efficient and not get gassed in my warm-ups. I'm going to stick with light stuff like pull aparts and curls or maybe some ab work, and then save the heavy stuff for in between the worksets. I think it's basically going to be a race to beat the fatigue before it sets in, and if I load it all at the end, I'll manage.
Other thought would be to move the log cleans to the squat day and the reverse hypers to bench day. I feel like they'll both suck either way.
I think some smart execution paired with some increased calories will make this work. If nothing else, it's lit a fire under me to figure it out. This training was awful, I was basically melting in my garage, and I felt beat. It's the challenge I need.
Tuesday, May 15, 2018
No training, but I DID get some fasted blood lipids profile results today.
Total Cholesterol: 256
HDL: 86
LDL: 159
Triglycerides: 50
For those of you that don’t speak blood, an HDL of 40 is considered “Good” and Triglycerides below 150 are considered “low”. However, because of more than doubling my good cholesterol, my total count is high, and my LDL is in the high end of moderate. Basically, my blood is magic.
Woke up at 193.2.
Total Cholesterol: 256
HDL: 86
LDL: 159
Triglycerides: 50
For those of you that don’t speak blood, an HDL of 40 is considered “Good” and Triglycerides below 150 are considered “low”. However, because of more than doubling my good cholesterol, my total count is high, and my LDL is in the high end of moderate. Basically, my blood is magic.
Woke up at 193.2.
Monday, May 14, 2018
Training Log: Entry 2503
PM WORKOUT
Hill repeats
4 rounds
Notes: Did this off 3 hours of sleep. Office wanted to get in a little outdoor physical training and I tagged along. These weren't sprints, but hard runs. Somewhere around 200-300 meters up to the top of the hill, and then a jog back before starting it all over. I took a little pride in taking lead in the pack after the 2nd round, beating out a couple of 20 something dudes. Always take a little pride in that. Didn't bust my ass as hard as I wanted, but didn't really know how to pace myself for this one. Might do it on my own sometime and see what I can really do.
On the training related front, been re-reading the Deep Water training book and watching the videos. Thinking I'm going to at least steal the squat training on it for my next training block. Should help with building some mass and strength.
No weigh in this morning.
PM WORKOUT
Hill repeats
4 rounds
Notes: Did this off 3 hours of sleep. Office wanted to get in a little outdoor physical training and I tagged along. These weren't sprints, but hard runs. Somewhere around 200-300 meters up to the top of the hill, and then a jog back before starting it all over. I took a little pride in taking lead in the pack after the 2nd round, beating out a couple of 20 something dudes. Always take a little pride in that. Didn't bust my ass as hard as I wanted, but didn't really know how to pace myself for this one. Might do it on my own sometime and see what I can really do.
On the training related front, been re-reading the Deep Water training book and watching the videos. Thinking I'm going to at least steal the squat training on it for my next training block. Should help with building some mass and strength.
No weigh in this morning.
Sunday, May 13, 2018
Training Log: Entry 2502
AM WORKOUT
GIANT SETS
Log viper and press away
5xLog
5x180
3x200
6x225
1x245
11x180
NG chins w/50lbs
5x10
Band pull aparts
5x20
GIANT SETS
Log clean and push press 200
4x5
Hammer curls 45
4x8
Reverse hyper 230
4x15
Notes: Had to work today, so got up early to get this workout in. Very soon after deads, and I could tell, because my back was fried and those log cleans were sloppy. The 6x225 was a great effort, but it took out everything I had for 245. Happy with that single, because it was done under extreme fatigue. I'm going to lower the TM for next cycle and really push hard on those joker sets.
Push press keeps getting stronger. Technique is still garbage, but strength is good.
Woke up at 195.8.
AM WORKOUT
GIANT SETS
Log viper and press away
5xLog
5x180
3x200
6x225
1x245
11x180
NG chins w/50lbs
5x10
Band pull aparts
5x20
GIANT SETS
Log clean and push press 200
4x5
Hammer curls 45
4x8
Reverse hyper 230
4x15
Notes: Had to work today, so got up early to get this workout in. Very soon after deads, and I could tell, because my back was fried and those log cleans were sloppy. The 6x225 was a great effort, but it took out everything I had for 245. Happy with that single, because it was done under extreme fatigue. I'm going to lower the TM for next cycle and really push hard on those joker sets.
Push press keeps getting stronger. Technique is still garbage, but strength is good.
Woke up at 195.8.
Saturday, May 12, 2018
Training Log: Entry 2501
AM WORKOUT
(2) Texas deadlift bar touch and go mat pulls
5x135+chains
5x225+chins
3x315+chains
1x405+chains
6+2+2x535+chains
13x455+chains
Standing ab wheel
4x8
Front squat
5xBar
3x95
3x135
1x185
1x225
REST PAUSE (12 deep breaths between reps)
8x275
3x275
3x275
1x275
10x185
6x185
Kelso shrugs dropset
25x50lbs
15x25
Notes: Just riding this out. I think I'll reset the weight next cycle while upping the calories and see what kidna damage I can do. That front squat keeps getting better. The topset flew right by. After that, had issues keeping the bar in place, but minor consequence.
Woke up at 195.4. post cheat meal. Fried rice and 2.5 entrees. Stomach is shrinking.
AM WORKOUT
(2) Texas deadlift bar touch and go mat pulls
5x135+chains
5x225+chins
3x315+chains
1x405+chains
6+2+2x535+chains
13x455+chains
Standing ab wheel
4x8
Front squat
5xBar
3x95
3x135
1x185
1x225
REST PAUSE (12 deep breaths between reps)
8x275
3x275
3x275
1x275
10x185
6x185
Kelso shrugs dropset
25x50lbs
15x25
Notes: Just riding this out. I think I'll reset the weight next cycle while upping the calories and see what kidna damage I can do. That front squat keeps getting better. The topset flew right by. After that, had issues keeping the bar in place, but minor consequence.
Woke up at 195.4. post cheat meal. Fried rice and 2.5 entrees. Stomach is shrinking.
Friday, May 11, 2018
Training Log: Entry 2500
AM WORKOUT
GIANT SETS
Axle bench press
5xAxle
5x136
5x186
3x231
3x266
10x301
18x231
Pull ups
5x15
Band Pull aparts
5x20
GIANT SETS
Axle strict press 123
2x10
2x9
1x8
Log cleans 190
5x3
Lateral raise 20lbs
5x10
DB curls 35
3x10
Band pull aparts
3x20
Notes: Really wanted to see 12 on that 300lb bench, but just wasn't in the cards. Bodyweight tends to play a big factor on bench success for me, and minor changes have major impacts. The back off set was solid. Log cleans are really getting in a good way. Moving much faster and crisper. Noticed that I'm driving the log up primarily with my right leg, most likely a result of differing degrees of hyperextension per knee. Strict press continues to improve.
Woke up at 193.2. Going to try to get in a few big meals today.
Jesus, 2500 posts. My things have changed since 2004. Thankfully for the better.
AM WORKOUT
GIANT SETS
Axle bench press
5xAxle
5x136
5x186
3x231
3x266
10x301
18x231
Pull ups
5x15
Band Pull aparts
5x20
GIANT SETS
Axle strict press 123
2x10
2x9
1x8
Log cleans 190
5x3
Lateral raise 20lbs
5x10
DB curls 35
3x10
Band pull aparts
3x20
Notes: Really wanted to see 12 on that 300lb bench, but just wasn't in the cards. Bodyweight tends to play a big factor on bench success for me, and minor changes have major impacts. The back off set was solid. Log cleans are really getting in a good way. Moving much faster and crisper. Noticed that I'm driving the log up primarily with my right leg, most likely a result of differing degrees of hyperextension per knee. Strict press continues to improve.
Woke up at 193.2. Going to try to get in a few big meals today.
Jesus, 2500 posts. My things have changed since 2004. Thankfully for the better.
Thursday, May 10, 2018
Training Log: Entry 2499
AM WORKOUT
5k run
26:05
Notes: Ran with the Mrs at her pace for a race. Gave me time to get used to running for longer periods and the associated misery with it. Not a bad workout in all.
Woke up at 193.6. Starting to think I've about reached my limit on acceptable weight loss without dipping into some muscle wasting. On the plus side, this means I've gained a little muscle since the last time I tried to cut some weight, as I was able to hang around 190 about 3 years ago without as much difficulty.
AM WORKOUT
5k run
26:05
Notes: Ran with the Mrs at her pace for a race. Gave me time to get used to running for longer periods and the associated misery with it. Not a bad workout in all.
Woke up at 193.6. Starting to think I've about reached my limit on acceptable weight loss without dipping into some muscle wasting. On the plus side, this means I've gained a little muscle since the last time I tried to cut some weight, as I was able to hang around 190 about 3 years ago without as much difficulty.
Wednesday, May 9, 2018
Training Log: Entry 2498
AM WORKOUT
GIANT SETS
(9) Chain suspended Buffalo bar squats
5xBar
5x140
5x190
5x230
3x280
1x330
1x380
1x410
0x460
3x410
Keg bearhug and carry
1x182
1x206
1x211
1x216
1x221
1x227
Dips
6x26
ASSISTANCE
Neck harness 45
3x40
Band pull aparts
3x20
Buffalo bar squats 230
1x20
Notes: Just absolutely hammered today. I imagine part of it is working now 10 days in a row without a break, followed by training and weight loss. Was having difficultly getting set up in the squat at this angle, and my final workup set of 410 was a monster. I was able to break 460 off the chains, but that was about it. This tends to happen with this training approach, so I need to get a little smarter about it now. On the plus size, the keg carries keep getting better and better. Soon I'll have to move on to the sandbag.
Woke up at 193.8.
AM WORKOUT
GIANT SETS
(9) Chain suspended Buffalo bar squats
5xBar
5x140
5x190
5x230
3x280
1x330
1x380
1x410
0x460
3x410
Keg bearhug and carry
1x182
1x206
1x211
1x216
1x221
1x227
Dips
6x26
ASSISTANCE
Neck harness 45
3x40
Band pull aparts
3x20
Buffalo bar squats 230
1x20
Notes: Just absolutely hammered today. I imagine part of it is working now 10 days in a row without a break, followed by training and weight loss. Was having difficultly getting set up in the squat at this angle, and my final workup set of 410 was a monster. I was able to break 460 off the chains, but that was about it. This tends to happen with this training approach, so I need to get a little smarter about it now. On the plus size, the keg carries keep getting better and better. Soon I'll have to move on to the sandbag.
Woke up at 193.8.
Tuesday, May 8, 2018
Training Log: Entry 2497
AM WORKOUT
GIANT SETS
Log viper and press away
5xLog
3x165
3x190
7x215
3x245 (major PR)
13x165
NG chins 40lbs
5x10
Band pull aparts
5x20
GIANT SETS
Log clean and push press 190
5x5
Reverse hyper 230
4x13
Hammer curls 40
4x10
Notes: I am so incredibly pleased with that 3x245. For one, the clean was one of the smoothest I've had so far. Past 2 attempts I'd get it about halfway up and then have to fight and strain to move it, which took out a lot of energy. This time it rolled right to the top. Time spent training the clean is paying off. From there, the presses were VERY stable, to the point that I had the ability to grind out that third press since I had a stable enough base. Things are looking pretty positive. Kinked my neck slightly on the eccentric of the first set of 5x5, but I'm willing to take that.
Ran out of time toward the end. Need to get a little more creative on maximizing time between sets.
Woke up at 195.0.
AM WORKOUT
GIANT SETS
Log viper and press away
5xLog
3x165
3x190
7x215
3x245 (major PR)
13x165
NG chins 40lbs
5x10
Band pull aparts
5x20
GIANT SETS
Log clean and push press 190
5x5
Reverse hyper 230
4x13
Hammer curls 40
4x10
Notes: I am so incredibly pleased with that 3x245. For one, the clean was one of the smoothest I've had so far. Past 2 attempts I'd get it about halfway up and then have to fight and strain to move it, which took out a lot of energy. This time it rolled right to the top. Time spent training the clean is paying off. From there, the presses were VERY stable, to the point that I had the ability to grind out that third press since I had a stable enough base. Things are looking pretty positive. Kinked my neck slightly on the eccentric of the first set of 5x5, but I'm willing to take that.
Ran out of time toward the end. Need to get a little more creative on maximizing time between sets.
Woke up at 195.0.
Monday, May 7, 2018
Sunday, May 6, 2018
Training Log: Entry 2495
PM WORKOUT
Treadmill Run
Incline: 1
Speed: 7.0
Distance: 1.25 miles w/24lb weight vest, .25 miles without
Time: 12:52
Notes: Another 4 hour of sleep workout. I think my body is finally adjusting to the running, as this felt significantly less awful than it has in the past. Also figured out a better way to rig up the vest, which went a long way.
No weigh in this morning.
PM WORKOUT
Treadmill Run
Incline: 1
Speed: 7.0
Distance: 1.25 miles w/24lb weight vest, .25 miles without
Time: 12:52
Notes: Another 4 hour of sleep workout. I think my body is finally adjusting to the running, as this felt significantly less awful than it has in the past. Also figured out a better way to rig up the vest, which went a long way.
No weigh in this morning.
Saturday, May 5, 2018
Training Log: Entry 2494
AM WORKOUT
(3) Texas Deadlift Bar touch and go deadlifts
5x135+chains
5x225+chains
3x315+chains
1x405+chains
7+2+2x535+chains
14x445+chains
Standing ab wheel
4x8
Dips
1x50
Kelso shrugs dropset
20x50lbs
15x25
Notes: My theory that it was the lack of cheat meals holding me back on this day proved to be false; I'm just getting hammered. Burning the candle on both ends is showing. Dawned on me in the shower. Normally, when I'm dropping weight, I'm reducing activity, but because I'm so behind on the power curve for running, I've been upping my activity levels while dropping the cals so I can be lighter WHEN I run. This isn't sustainable, but I don't intend for it to be. Once this month is over, I'll start upping the calories again.
That said, this was a great workout for effort. I'm happy with how hard I pushed considering how beat up I felt. I'm getting in a lot of volume as well. I'm debating between dropping the weight next cycle or trying to ride out one more. I'll see how the final week goes.
Woke up at 195.2. Did not experience the type of swelling I expected.
Friday, May 4, 2018
Training Log: Entry 2493
AM WORKOUT
GIANT SETS
Axle bench press
5xAxle
5x136
5x186
5x211
5x256
14x281
20x211
Pull ups
5x14
Band pull aparts
5x20
GIANT SETS
Axle strict press 123
2x10
2x7
1x8
Log cleans 180
5x3
Lateral raise
3x10x20lbs
2x10x15lbs
ASSISTANCE
DB curls 35lbs
3x10
Band pull aparts
3x20
Notes: Feeling a little fatigued from this week, but warm-ups moved real well up until the 255 set on bench, which was a little slow. Goal was 15 reps, got the 14th and didn't quite lockout the right tricep. Hit the secondary goal of 20 for the backoff set. The log cleans were much more explosive than last week. Been watching some videos and realizing that I gotta just commit to launching the thing. Strict press is miserable that late in the training day, but I think I just gotta get back into the groove with it.
Woke up at 195.0. Eating and hydration schedule was a little wacky yesterday. Going to try to get a big carby meal today, since it's been about 2 weeks since I've managed that. Expecting a significant weight spike that'll drop over time.
AM WORKOUT
GIANT SETS
Axle bench press
5xAxle
5x136
5x186
5x211
5x256
14x281
20x211
Pull ups
5x14
Band pull aparts
5x20
GIANT SETS
Axle strict press 123
2x10
2x7
1x8
Log cleans 180
5x3
Lateral raise
3x10x20lbs
2x10x15lbs
ASSISTANCE
DB curls 35lbs
3x10
Band pull aparts
3x20
Notes: Feeling a little fatigued from this week, but warm-ups moved real well up until the 255 set on bench, which was a little slow. Goal was 15 reps, got the 14th and didn't quite lockout the right tricep. Hit the secondary goal of 20 for the backoff set. The log cleans were much more explosive than last week. Been watching some videos and realizing that I gotta just commit to launching the thing. Strict press is miserable that late in the training day, but I think I just gotta get back into the groove with it.
Woke up at 195.0. Eating and hydration schedule was a little wacky yesterday. Going to try to get a big carby meal today, since it's been about 2 weeks since I've managed that. Expecting a significant weight spike that'll drop over time.
Thursday, May 3, 2018
Training Log: Entry 2492
PM WORKOUT
Front Squats
5xBar
5x95
3x135
1x185
1x225
REST PAUSE (12 deep breaths between sets)
7x275
4x275
2x275
1x275
12+2x185
Notes: Schedule is jacked up this week, so getting in the training where I can. Slept 4 hours this morning, so this was a good "under fatigue" sorta workout. I'm really finding my groove on these. Legs were super pumped on that last set, and I had to rack it for a few seconds just to let them shake out a touch.
No weigh in this morning.
PM WORKOUT
Front Squats
5xBar
5x95
3x135
1x185
1x225
REST PAUSE (12 deep breaths between sets)
7x275
4x275
2x275
1x275
12+2x185
Notes: Schedule is jacked up this week, so getting in the training where I can. Slept 4 hours this morning, so this was a good "under fatigue" sorta workout. I'm really finding my groove on these. Legs were super pumped on that last set, and I had to rack it for a few seconds just to let them shake out a touch.
No weigh in this morning.
Wednesday, May 2, 2018
Training Log: Entry 2491
AM WORKOUT
GIANT SETS
(10) Chain suspended buffalo bar squats
5xBar
5x140
5x190
5x230
3x280
1x330
1x380
1x410
5x460
Keg bear hug and carry
2x182
1x187
1x192
1x197
1x202
Dips
6x22
ASSISTANCE
Neck harness 45lbs
4x35
Band pull aparts
4x20
Buffalo bar squats 270lbs
1x20
Kroc rows 105
1x18
Notes: Those squats felt incredibly heavy today. My last warm-up set felt like a workset. Getting those 5 in was a solid victory. I'll keep blaming it on the weightloss, but as long as I can keep a solid effort up, it's just going to put me in a good way when the weight goes back on. I'm really happy with how the keg carries are progressing. It lights up my back something fierce and is challenging me in a different way. I might keep this in as supplemental work even post competition. Just an easy way to get in some moving between sets. Really focusing on letting the shoulder dip on the Kroc rows.
Woke up at 193.4.
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