Training Log: Entry 2337

PM WORKOUT

Texas deadlift bar deadlifts
5x135
5x225
3x315
1x405
14+3+2x495 (lifetime PR on first set)

https://www.youtube.com/watch?v=xPORAEDc0DU

Car deadlift simulator
10x6plates
9x6plates

DROPSET
8x6plates
8x5plates


DIP STRIPSET
5x155 (lifetime PR)
5x130
5x105
5x80
5x55
5x30
5xBW

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

Notes: Very rare that I get an afternoon workout in, so I decided to really see what I could do.  2 lifetime PRs is pretty awesome, and a testament that, even though things were falling apart on the training cycle, the effort was enough to still get me strong when push came to shove. 

I got the craziest lower back pump in my life after that topset of deadlifts.  Dropset wasn't happening, and even on the car deadlift I was feeling it.  Spent a LOT of time staring straight up at the ceiling and saying the F-word.

Regrettably, my phone fell over while recording the dip stripset, so I only got the topset on video, but I forgot how much I enjoyed this approach to training.  Heavy weight, dropsets, decent volume, all the things I dig.

Woke up at 199.2.  I'm definitely looking super fluffy on video, haha.

Training Log: Entry 2336

AM WORKOUT

GIANT SETS

Axle bench press
5xAxle
5x136
5x186
3x241
3x276
8x311
17x241

GB lat pulldowns 90
7x20

Band pull aparts
7x20


GIANT SETS

Axle strict press 136
4x9
1x7

Standing ab wheel
4x5

DB lateral raise 25
4x12

Notes: Played it a little smart today and cut out the sandbag to spare my hamstring for tomorrow's deadlifts.  Worked in the ab wheel instead, so I can move quicker tomorrow.  Ran into an issue where the gorilla tape I had put on my j-hooks to keep them from scratching my axle ended up making the axle stick to the j-hook, so I had to unstick the axle at the start of the 311lb set.  At first I thought I had fried out my CNS and simply couldn't unrack the bar, but it was a relief once I heard the popping sound and realized it wasn't my pec. 

Strict press continues to move well. 

Woke up at 198.4.  I'm so done with eating.  To think I wanted to be 240lbs when I was younger. 

Training Log: Entry 2335

LATE PM WORKOUT

Front Squats
5xBar
3x95
1x135
1x185
1x225

REST PAUSE (12 deep breaths between sets)
7x275
3x275
2x275
1x275
5x225
3x225
2x225
1x225

Notes: Schedule is a little jacked up.  Did this the day after 10x10 squats.  Left hamstring feels like it's going to snap, but that's about normal for me. I plan to train in another 8 hours, so we'll see how that goes.

Woke up at 198.0.  Been having some GI issues, so not sure where weight is going to settle.

Training Log: Entry 2534

AM WORKOUT

SUPERSETS

Buffalo bar Squats 265lbs
10x10

Set 1: 1x36 bodyweight dips
Set 2: 1x20 Band pull aparts
Set 3: 1x1x200lb log cleans
Repeat

Notes: Weird workout.  Things were moving great right until set 8, and then it just suddenly dawned on my body how awful this workout was.  Had to lay down between set 9 and 10, and after that I left the garage without putting away the weights and just layed down on my bed for 5 minutes with the fan blowing on me before taking a cold shower and chugging a Rockstar to kill an exertion headache.  Feeling good now, but still.  Few factors.  Slept at work the night before, and most likely a little dehydrated/undernourished heading in.  Still stuck with sub 2 minute rests until set 10, which was just about getting through it.

Woke up at 195.8. 

Training Log: Entry 2533

AM WORKOUT

GIANT SETS

Log viper and press away
5xLog
3x160
3x180
10x205
1x265 (strict)
12x160

Reverse hyper 230lbs
7x16

Band pull aparts
7x20

GIANT SETS

Log clean and push press 225
1x3
1x4
2x3

Reverse hyper 230
4x16

Hammer curls 40
4x12


Notes: This actually happened on Monday, but haven't had computer access.  That 265lb press was far smoother than last week.  I'm a little ashamed of the apprehension I felt approaching the log for that set.  After what I grind it was last week, and with this week being heavier percentages, I was telling myself "It's ok if you don't hit the press: just practicing the clean is enough".  Despite that defeatist attitude, I had a solid clean and then the press moved much faster. 

Mentality also plays a huge role on the clean and push press.  I have to "think explosive" before I touch the log, or else it's a slog.  That's how I managed that set of 4 in the middle.  Need to remember that. 

It dawned on me just how much I'm absolutely hammering my back with all the log cleans, on top of the sandbag pick ups, front squats, stones, deads and car deadlifts.  I seem to be adapting, but when the calories drop, I know a lot of places where I can reduce stress.

Woke up at 198.8.

Training Log: Entry 2532

PM WORKOUT

Stone of steel over bar (20)
3xStone
3x+50
3x+75
1x+100 (3 laps, 1 over bar)
0x+125 (lapped, slipped on the load)
3x+75

Prowler high handles 90lbs
3 rounds of 50' forward, 50' back

Notes: Stones felt great today, but hands kept sweating and slipping.  Coulda solved it with the tacky towel, but want to stay away from it as long as I can.  Forces my technique to get better.  Lapping the stone was strong, but I also pulled the holy hell out of my abs on the 100lb set.  Interesting sensation to say the least. 

Been raining the past few days and changed the drag coefficient on the street.  Pushing the low handles resulted in a cartoonish moment of pushing as hard as I could and only my feet moving.  Salvaged as much as I could.

Woke up at 199.4.  Mega bloat going on.

Training Log: Entry 2531

AM WORKOUT

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

DROPSET
9+3+3x505+chains
8+3x405+chains

Standing ab wheel
4x8

SUPERSET

Car deadlift simulator
9x6plates
8x6 plates

DROPSET
7x6plates
7x5plates
7x4plates

Dips
3x34

Notes: Seeing some growth again.  Couple factors.  Right hip no longer buggy, and I imagine I'm adjusting to all the craziness I'm throwing at my body.  Theorized I'd either adapt or die: glad I picked the former.  Felt some warning signs during the initial dropset though, so capped it at 1.  Car deads moved smooth.  In general, positive training day.

Woke up at 197.4. Different cheat meal: went to Taco Bell and got the $5 nacho box with a cheesy gordita crunch, and then a miniblizzard at Dairy Queen.  Haven't had ice cream in a LONG time: eye lit right up.

Training Log: Entry 2530

LATE AM WORKOUT

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

RESTPAUSE (12 deep breaths between sets)
6x275
3x275
2x275
1x275
5x225
4x225
3x225
2x225
1x225

Notes: Had a helluva time keeping the bar in the rack position.  Slid down my arms at the end of every set, but still got through and felt pretty strong all things considered. 

Woke up at 197.0.  Still very pleased with rate of weight growth, and by all accounts I'm getting less fat than usual. 

Training Log: Entry 2529

AM WORKOUT

GIANT SETS

Axle bench press
5xAxle
5x136
5x185
5x226
5x256
11x291
19x226

GB lat pulldown 90
2x20
2x18
2x16
1x20

Band pull aparts
7x20


GIANT SETS

Axle strict press 136
5x8

250+lb sandbag bearhug and carry
5 rounds

DB lateral raise 25
5x12

Notes: This actually happened  yesterday, but been without computer access for 24 hours.  The bench was decent, but real victory was the sandbag.  Far less drama getting set-up: just ducked down, swept it up and went.  Bodes well for a more solid object.  Strict press continues to improve at a gradual rate.

Woke up at 197.0 that morning. No weigh in today.  Got some new weightlifting shoes (Adidas Powerlift 3.1s) that I'll try out for some front squatting tomorrow.

Training Log: Entry 2528

AM WORKOUT

SUPERSETS

Buffalo Bar Squats 260
10x10

Set 1: Dips 1x34
Set 2: Band pull aparts 1x20
Set 3: Log clean 1x1x200lbs
rotate

Notes: I seem to have adjusted to this stimulus.  Not nearly as awful as it was the past few times.  Part of that is switching to a lighter/more dynamic approach to the cleans I imagine, but part of it is just getting more accustomed to the workload and degree of suck.  Still sticking with sub 2 minute rest periods.  I'm getting closer and closer to RX weight with the lowest rest periods, which will mean moving on to fewer sets for the same rep total soon.

Woke up at 197.8.  Am already getting fed up with how much I have to eat.  Re-living my "Building the Monolith" experience.

Training Log: Entry 2527

AM WORKOUT

GIANT SETS

Log viper and press away
5xLog
5x145
5x170
11x195
1x265(strict, lifetime PR)
15x150

Reverse hypers 230
6x14

Band pull aparts
6x20

GIANT SETS

Log clean and push press 225
4x3

Reverse hyper 230
4x14

Hammer curls 45
4x10

Notes: I took some video of the 265 set that I'll upload later, but it was a total beast of an effort.  Definite "standing bench press" moment, where the weight and shape of the log definitely overtook my body and I was just holding on.  Pressing it, it wanted to go everywhere but up, and ended up traveling in front, behind, and to the side before eventually moving all the way up.  I was afraid of either dumping the log or dislocating my shoulder at one point.  All of this just makes the victory sweeter though.  This is the weight I'll use in competition, and if I can hit it for a strict press first thing in the morning under significant fatigue, I feel confident for the day of, to say nothing of if I end up in the lower weight class.

Thought I went for a 5lb increase on the push presses, but turns out it was 15.  Hit triples as well as I can.  Leg drive still rough, but I'll take it.

Woke up at 198.2.  I'll see how much of that I keep through the week, but things keep trending up.

Mrs. gave me a massage last night for Father's day and remarked that my back had "more muscles" than she remembered being there since the last time she gave me a massage.  I think that's a good sign for this hypertrophy phase.

Training Log: Entry 2526

PM WORKOUT

Stone of steel over bar (20)
3xStone
3x+50
3x+75
2x+100 (rep PR)
9x+50

Notes: Came into this workout feeling like I was going to puke.  Most likely the result of the approximately 3lbs of bacon I had at breakfast that morning for Father's Day.  The first 2 rounds were basically me hitting the reps and then feeling sorry for myself, but after that it seemed like I had sweat out the grease and was ready to play.  Got smarter about loading the stone, and instead of going 2 25s, then 2 35s and then 2 45s, realized I could just keep slapping 25s in there.  Technique was feeling strong and I'm still learning stuff.  Did a better job of really squatting down to the stone to start the rep, and my lapping felt more natural and secure.

Woke up at 197.2.  Bought a weightgainer while I was out, since I had a good discount on it.  Figured it'd help make morning workouts faster, as I plan to just slam it and go.  Muscletech's "Masstech".  Seemed one of the few massgainers on the market that wasn't just maltodextrin and protein powder.  I really miss the old recipe "Up Your Mass", but it seems that is completely off the market now.

Training Log: Entry 2525

AM WORKOUT

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

DROPSET w/rest pause
7+3+3x505+chains
6+3+3x415+chains

Standing ab wheel
4x8

Car deadlift simulator
8x6plates
7x6plates

DROPSET
6x6plates
5x6plates
4x6plates

Dips
3x32

Notes: Playing around some more.  Someone asked me the other day "Hey, if your dropset/rest pause works so well for squats, why don't you do it for deadlifts?"  And since deads have been pretty bad, I figured why not?  It's another version of awful for sure.  My glute/hip is still in a bad way.  I've taken a week to let it heal on it's own, so now it's time to do some rehab.  I've been through this before, so it should go well.

Car deadlift keeps getting better, so I can't get too upset.  I keep hitting it under worse fatigue and it keeps growing.  Also, I switched back to iron plates on the deadlift and it feels slightly better, so I'm just gonna ride that out.

Woke up at 197.4, but had some real bad GI issues in the morning before training.  Lots of bloating through the night as well.  Have a Father's day breakfast buffet scheduled for tomorrow, so it'll be a good weekend for weight gain.

Training Log: Entry 2524

LATE AM WORKOUT

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

RESTPAUSE (12 deep breaths between reps)
5x275
3x275
2x275
1x275
4x225
3x225
2x225
1x225

Notes: I'm completely running myself into the ground, and I plan to just keep doing it until something breaks.  Wanted to go a little higher on reps today, but that topset of 5 proved to be very substantial.  Knees on both sides feeling pretty mad, but muscles are in a much better state than last time. I figure I'll keep pushing through fatigue and come out stronger on the other side once I allow myself to recover.

Woke up at 194.8.

Training Log: Entry 2523

AM WORKOUT

GIANT SETS

Axle bench press
5xAxle
5x136
5x186
5x256
3x286
5x321
12x256

T-bar rows
20x1plate
20x2plates
20x3plates
3x20x4plates

Band pull aparts
6x20

GIANT SETS

Axle strict press 128
3x10
1x9
1x8

250+lb sandbag bear hug and carry
5 rounds

Lateral raises 25
5x10

Notes: Benching just isn't in a good way.  Contributing factors are fluctuating bodyweight and most likely my daily dip regimen I've employed affecting fatigue and recovery.  That said, contemplating switching from flat bench to a low-moderate incline for the sake of variety.  Apparently that's what all the strongman are doing.  Could also do close grip.  Also could switch to a different programming style within 5/3/1, but as part of contest prep, this is about as many sets of benching as I'm comfortable with.  We'll see how that pans out. 

Otherwise, everything is moving pretty well as far as contest lifts go.  Sandbag is becoming more and more familiar, and today I accidentally set it up for a lower pick than I intended and managed just fine. 

Woke up at 194.2.  Work got a little crazy yesterday, eating schedule affected.  Taking the kid out to McDonalds tonight, and got a coupon for "Buy one Double Quarter pounder get another for free", so I'm planning on enjoying that at least. 

Training Log: Entry 2522

AM WORKOUT

Buffalo Bar Squats 255lbs
10x10


SUPERSET w/

Set 1: Bodyweight dips: 1x32
Set 2: Band pull aparts: 1x20
Set 3: Log cleans 1x230lbs
repeat

Notes: Far more viable approach.  The band pull aparts broke up the intensity of the supersets and allowed better recovery.  After the first log clean, they more became log pulls, because I wasn't able to get it past my belly.  Part of that is not wearing a belt, but the other part is just being too heavy.  Think I've tapped my potential on doing heavy cleans between sets, so next time I'll go a more dynamic focus, drop the weight and focus on speed.

Otherwise, this was less awful than last time and still amazingly brutal.  Jon Andersen is nuts.  Once I get the weight to 275-280, I'll start focusing on reduced rest times, and then reduced sets, ala the program.  Right now rest times are still pretty short, as I basically just check the clock once I'm done and round up 2 minutes from whatever the current minute is, meaning it's at least less than 120 seconds each time. 

Woke up at 194.8. 

Training Log: Entry 2521

AM WORKOUT

SUPERSETS

Log Viper and Press Away
5xLog
5x165
3x190
8x210
1x255 (strict)
11x165

Reverse hyper 230
6x12

Band pull aparts
6x20

SUPERSETS

Log clean and push press away 210
2x5
3x4

Reverse hyper 230
4x12

Hammer curls 45
3x10
2x9

Chins
1x25 w/various grips

Notes: Mixed things up a bit.  Want to get in more reverse hyper volume and thinking about throwing in daily chins or pulldowns to get more back volume in, so swapped the chins out of the superset and doubled down on the reverse hyper. I was still all jacked up today, but the pro of that is that, when I'm hurt, my form tends to get better because I can't muscle my way through the day.  Cleans were slow but smooth, and finally developed some solid technique on them.  Also, that 255 was the easiest rep I've hit this whole training cycle.  Actually had enough gas left to try for a second, but lost it once I got off the chest; couldn't stabilize it.  I think if I had set up to go for a touch and go instead of 2 strict singles I woulda had it. 

Woke up at 196.0.  Keeping on with the eating strategy.

Training Log: Entry 2520

PM WORKOUT

Stone of steel over bar (20)
3xStone
3x+50

Prowler high handle 50'/low handle 50' w/90lbs
4 rounds, no rest

Notes: Feeling beat up, so took today pretty easy.  That prowler workout is still pretty amazing, and may be the cure to my leg DOMS.  However, my left IT band is pissed off again, so we'll see how that plays out.

Woke up at 195.8.  Things are still moving well.

Training Log: Entry 2519

AM WORKOUT

(5) Texas deadlift bar mat pulls
5x135+chains
5x255+chains
3x325+chains
1x415+chains
7+3+3x505+chains

Standing ab wheel
4x8

Car deadlift simulator
7x6 plates
6x6 plates
DROPSET
5x6plates
5x5plates
5x4plates

SUPERSET w/

Dips
3x30

Notes: Mat pulls still struggling, and my current theory is that I'm simply throwing so much at my lower back during the week that it's not recovered by deadlift day.  Since I don't have a straight bar deadlift in this upcoming competition, and since all my competition lifts ARE going up, I'm just going to ride this out and focus on effort.  I figure, if I can give a good fight when I'm fatigued, I'll give a good fight when I'm fresh.  Since I hit the front squats yesterday, I threw more volume at the car deadlift simulator.  Right hip was feeling buggy, and I still can't put on my socks without excruciating pain, so this was a victory.  Got in my daily dips as well.

Woke up at 193.8.  I am adopting the Barbarian Brother's mentality that there is no such thing as overtraining; just undereating.  We'll see how that pans out. 

Training Log: Entry 2518

LATE AM WORKOUT

Front squats
5xBar
3x95
3x135
1x185
1x225
1x275

REST PAUSE (12 deep breaths between sets)
3x315
1x315
6x225
3x225
10x135

Notes: Woke up this morning and legs were in so much pain I didn't think I'd get out of bed.  Experiencing some of the worst DOMS of my life from the 10x10 squats.  Had a long lunch and thought some front squats would help, plus it'll shorten my Saturday workout.  Crazy that bodyweight squats hurt like hell, but having a bar to "help" me get down to depth feels better.  That said, I had a weird hitch on the eccentric, where I'd bounce 2-3 times at the quarter squat mark before my body would essentially let me down.  I had to rack the bar after rep 2 of the topset just because I lost position, but I got right back under it for the third, and the rest of the sets went well.  And now my legs are still sore, haha.

Woke up at 193.2.  Things seem to be going well. Also, wanted to document that I've maintained my daily pressing experiment for 2 weeks now without issue.  Started with a week of 100 push ups a day, then a week of 50 dips. Think this will be an effective use of the surplus calories.

Training Log: Entry 2517

AM WORKOUT

GIANT SETS

Axle bench press
5xAxle
5x136
5x186
3x236
3x276
7x306
14x236

T-bar rows
15x1plate
15x2plate
15x3plate
4x15x4plate

Band pull aparts
7x20

GIANT SETS

Axle strict press 128
5x9

250+lb sandbag bearhug and carry
5 rounds

DB lateral raise 20lbs
5x15

Notes: Bench is still pretty weak with the low bodyweight, but maintaining at a decent enough level.  The competition stuff still gets better, and that is what important.  That said, I was struggling a bit with the bag today.  Imagine the 10x10 squats generated a pretty good amount of fatigue.  Legs are sore already.

Woke up at 192.2.

Training Log: Entry 2516

AM WORKOUT

Buffalo Bar Squats 250lbs
10x10

Dips
4x30

Log cleans 220
2x3
1x2
1x1

Notes: Holy crap this one floored me. Combination of weight on squats being heavier and still being a little sick.  Did supersets, with the dips on odd sets and the cleans on even sets.  Those cleans were taking a lot out of me, and I'm most likely going to need to switch to singles to be able to recover between sets.  Up until set 6 was ok, but after that I would lay down on the floor between sets and spent much of my time trying not to vomit.  As much as I don't want to, I may invest in a fan for the garage just to allow me to keep my bodytemp down.  I like training in bad conditions,  but if it's getting to the point that it's limiting my training, keeping cool may be the smart move.

Woke up at 190.8.  Still trying not to stupidly overcorrect nutrition, but I'm eating more than before and seeing very small changes.  Still all "clean" foods, which is a plus.

Training Log: Entry 2515

AM WORKOUT

GIANT SETS

Log viper and press away
5xLog
3x155
3x180
10x200
1x255 (strict press)
13x155

Weighted NG chins 60lbs
1x10
1x9
1x8
1x7
1x6

Band pull aparts
5x20

GIANT SETS
Log clean and push press 210
2x5
1x3
1x4
1x3

Reverse hyper 230
4x17

Hammer curls 45
4x9

Notes: Pleased with this session.  Nothing in the log is a PR, but I'm doing it 5lbs lighter than where I was.  Means I got more in the tank.  Also, great cleans today.  Zero pinching on my gut, and things moved explosively.  Nothing like that mutant lean back I had last session.  The more energy I can save on the clean, the more I can give on the press. 

Woke up at 190.8.  Introduced a slice of sourdough bread with my post training breakfast (good stuff, 140 calories a slice, thick) and plan to add half an avocado with my lunch.  Going to gradually ramp up the calories with good choices. 

Training Log: Entry 2514


PM WORKOUT

Stone of steel over bar (20)
3xStone
3x+50
3x+70
3x+90 (rep PR)
1x+100 (weight PR)

Prowler loaded w/90lbs
5 rounds of high handles 50'/low handles 50'
No rest between rounds


Notes: Stone continues to improve.  Focusing on squeezing it as hard as I can and getting it high on my chest so that I can get good distance at the top.  I've heard that on a concrete stone arms go 10 and 2, while with with SoS it's more like 9 and 3, and that seems to be panning out for me.  Pretty sure my weight PR is the same weight that sent me backwards on my 10th competition, so that's a pretty significant PR.

Really like what I've come up with for the prowler.  Just a solid burn out.  Learning to stay low and keep my head down went a long way on making the low handles viable.  Actually listened to this song to help keep me in the groove for it.

https://www.youtube.com/watch?v=-ijOlAR3zs8

No weigh in today, but eating has been well.  Got a 1.4lb ribeye waiting for me for dinner that I've had in the freezer for a month waiting for a day like today.

Training Log: Entry 2513



AM WORKOUT

(6) Texas Deadlift Bar touch and go mat pulls
5x135+chains
5x255+chains
3x325+chains
1x415+chains
10+4+2x505+chains

Standing ab wheel
4x8

Car deadlift simulator dropset
6x6plates
6x5plates
6x4plates

Front squats
5xBar
3x95
3x135
1x185
1x225
1x275

REST PAUSE (12 deep breaths between sets)
2x315
1x315
5x225
10x135

NG Chins
1x15

Notes: Changing things up a bit with the competition about 2 months away.  Lightened the load on the mat pulls and using primarily bumper plates so that I can load up the car deadlift simulator in between sets. Gives the pull a slightly different feel with the weights further out.  Light bodyweight is still hamstrining me a little, but it's building back up.  Don't have the feel on the car deadlift yet, but it'll come back quick.

Still a little sick, and having the bar on my throat for front squats was something else.  Right before the topset of 315, a noise came out of my throat that I had never heard before.   Like I had been smoking 4 packs a day for a few hundred years.

Woke up at 191.4.  Had my normal cheat meal yesterday.


PM WORKOUT

1 hour lawn mowing/weed eating while wearing 45lb vest
1x50 BW dips
1x15 NG chins

Notes: Just engaging in Operation "Get Volume Everywhere".  I've still been doing my daily pressing and pulling, just haven't been logging it.  Now that I'm home, I'm doing dips instead of push ups.  The landscaping work wasn't bad with the vest on, but it's weird how fatigue just sorta creeps up on you with it.

Been looking at weight gainers again, but honestly don't think I'll have any issues putting on weight.  Just need to eat like an adult.