Training Log: Entry 2372

AM WORKOUT

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

DROPSET
12+4+4x495+chains
10+5x405+chains

Standing ab wheel
4x8

SSB squats EMOM 245lbs
Triples for 10 minutes

Notes: Something of a mixed bag on this one.  Warm ups felt awesome.  The 405 set before the topset flew up with zero lockout issues, whereas normally it's a soft lockout since I pull it double overhand.  Goal was 13 reps for the first part of the topset, got that familiar pain in my right hip/glute and decided not to push it at the 12 mark.  DID manage 9 reps in one breath, which was pretty cool.  However, once I set up for the back off set of 405, it suddenly dawned on me that I'd rather be anywhere else in the world than right there at that instant, and every rep was a struggle.  Weird how the energy just fell out of me so quickly.

After the final part of the deadlift workout, I was just beat to hell, so I figured I'd try something I had been meaning to do with the EMOM squats.  I think this might be what I settle on for the foreseeable future.  Seemed to answer the mail pretty well.  Weight was a tough too light, but I definitely started feeling it on the last 3 sets.

Woke up at 197.6.  May try to get in a last minute conditioning workout before I leave for the cruise.  Trying my hardest not to be limping for my whole week off.

Training Log: Entry 2371

AM WORKOUT

GIANT SETS

Axle bench press
5xAxle
5x136
5x186
5x226
5x256
13x286
17x226

DB Rows 105
7x11

Band pull aparts
7x20


GIANT SETS

Axle incline bench 173
5x8

DB rows 105
5x11

Lateral raises 20
5x12

Notes: Good day for benching.  Goal was 12 on 286, so 13 was icing.  First time in a long while I really had my feet set prior to the set, and it made quite a difference.  Incline bench continues to move at a good rate.  I can make weird weight increase because the axle is 15kg, so up 8lbs from last week.

Woke up at 195.8. 

Training Log: Entry 2370

AM WORKOUT

Buffalo Bar Squats 282lbs
10x10

Notes: Finally made it through this, and rewarded myself by counting the extra 2lbs on the bar.  Exertion headache managed to set in at around set 9 rather than 7, which gave me enough leeway to make it all the way through.  Unfortunate lesson learned is that, I did not do front squats last week, and my knee felt great for the workout today.  Might just have to stick with the SSB.  That having been said, my calf felt like it was going to explode on the first warm-up set, so I'll most likely never be always good.

3 minutes rest between the first 5 sets, 4 minutes for the last 5.  Started laying down after set 5.

Woke up at 195.2.

Training Log: Entry 2369

AM WORKOUT

1 mile run at a child's pace

Notes: Wife ran a half marathon, and then there was a kids race for a mile afterwards.  Ran with the little one, and running slow hurts if you've never done it before.

PM WORKOUT

SSB Squats (No rest between sets)
10xBar
10x115
10x155
10x205
10x245
5x295
10x245
10x205
10x155
10x115
10xBar

https://youtu.be/cR1_JIbCcsM

Notes: Got this idea from a Jon Andersen video, so of course I had to try it.  You know things are getting real if I'm listening to "The Downward Spiral."  This was a special kind of suck.  I may have had 10 in me for that 295 set, but with it being my first time out in the Deep Water I left myself an opportunity to swim back.  Gives me something to shoot for next time.

SSB is the right implement for this, because form can absolutely fall apart and you can still just keep grinding it out.

No weigh in this morning. 

Training Log: Entry 2368

AM WORKOUT

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

STRIPSET
12+4+4x495+chains
5x405+chains
5x315+chains
5x225+chains
1x135+chains

Standing ab wheel
4x8


Notes: Schedule is a little jacked up.  Wife is running a race tomorromorning and I'll be doing a 1 miler with the kid afterwards, so didn't have Saturday morning available to train.  Doing the deads today, and squats tomorrow or Sunday.  My plan of increasing the ROM and the reps at the same time continues to work, but on the second round of the topset, I stained something in my right lat.  Honestly felt like I hurt something in my lung, which makes sense given it was breathing and rebracing at the top of the rep that did it, rather than any actual lifting.  Second time I've done that recently; I need to breathe more carefully.  As a result, lost the ability to brace really well, so instead of my normal higher rep dropset, I kept it at 5s and worked all the way down.

Woke up at 194.4. 

Training Log: Entry 2367

AM WORKOUT

GIANT SETS

Axle bench press
5xAxle
5x136
5x186
5x226
5x256
3x281
7x316
12x256

DB rows 105
8x11

Band pull aparts
8x20


GIANT SETS

Incline axle bench 161
5x10

DB rows 105
5x10

DB lateral raises 25
5x10

Notes: Extra warm-up set worked it's way in, which threw things off a touch, but otherwise a solid bench day.  Wanted 8 for the topset, but 7 is a good showing.  Incline is getting slightly better.  It's a weird feeling. I don't feel any real sort of pump or strain, but alluva sudden I've just got no more reps in me.  Definitely a weak link in the chain somewhere.  DB rows continue to move along well.

Woke up at 194.4.

Training Log: Entry 2366

AM WORKOUT
Buffalo Bar Squats 280
9x10

Notes: This was a real test.  Left knee was not happy this morning, and felt like bone on bone.  Rested 3 minutes between sets for the first 5.  Started laying down between sets after that, and rested 4 minutes for the next 2 sets.  That's when a real bad exertion headache set in, so then I started resting 4 minutes between sets, would then stand up and lean against the bar until my vision went from double to single, and would get the next set in, so longer than 4 minutes in total.  In turn, once I was done with set 9, I was running pretty low on time, and was feeling the distinct feeling of my soul escaping my pineal gland, so I called it a day and literally crawled up the stairs to take my shower before getting to work.
 
I've got room to hit 10x10 next week before I get on my cruise, after which point, I'll most likely apply a different approach for this workout.  I think training like this in absence of a caloric surplus is most likely not terribly viable, but the challenge has been good for me.

Woke up at 194.8.  I know I said I'm going to enjoy this off season, but last night I saw an Octoberfest competition about 7 hours away that looks pretty cool.  I might just train the way I wanna train and then show up for it, because it didn't look terribly heavy.  Something I'll consider at least.

Training Log: Entry 2365

AM WORKOUT

GIANT SETS

Axle strict press
5xAxle
5x103
5x136
5x166
3x191
4x216
10x166

D-ring lat pulldowns 140
7x12

Band pull aparts
7x20

GIANT SETS

Weighted dips w/105lbs
5x9

Axle rows 196
5x9

DB curls 35
3x11
2x10

Notes: Axle is feeling good again.  TM still a little high; I'll drop it for next cycle.  Dips are boding well.  This was a decently challenging set.  Not sold on the rows: might replace them with reverse hypers come next cycle.

Woke up at 197.6.  Took in a lot of sodium over the weekend.

Training Log: Entry 2364

PM WORKOUT

Prowler loaded w/90lbs
50' low handle/50' high handle
5 rounds with no rest

Notes: Getting back into shape with this.  Really need to focus on keeping my head down on the low handles.  The instant I look up, the prowler stops.

No weigh in this morning.

Training Log: Entry 2363

AM WORKOUT

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

DROPSET
11+4+4x495+chains
10+5x405+chains

Standing ab wheel
4x8

REST PAUSE (12 deep breaths between sets)
5x335 SSB
5x205 front squat
4x335 SSB
4x205 FS
3x335 SSB
3x205 FS
2x335 SSB
2x205 FS
1x335 SSB
1x205 FS

Notes: Oh I've missed sessions like this. I really had to survive that last part of the workout, and right at rep 3 of the very first set I immediately realized I had bit off more than I could chew. I definitely need the SSB back in my life, and I think my deadlift will start climbing again, because I can tell I got weak in my upperback and it was preying on that weakness.  This was a solid protocol.

Slowly upping the reps on the mat pulls while increasing the ROM.  Gonna see how well that works.

Woke up at 193.6.  Usual cheat meal yesterday.

Training Log: Entry 2362

AM WORKOUT

GIANT SETS

Axle bench press
5xAxle
5x136
5x186
3x231
3x266
9x301
16x231

DB rows 105
7x10

Band pull aparts
7x20

GIANT SETS

Incline axle bench press 156
5x10

DB rows 105
5x10

DB lateral raise 25
5x9

Axle curls
1x50

Miniband tricep pushdowns
1x50


Notes: Man I'm bad at incline press.  Really hope that spending some time on it will pay off, because it's certainly humbling.  Wasn't a great bench session in general, but I imagine part of that is still contest recovery.  Feeling about 95%, almost there, but not quite yet.  Had enough time for some dedicated arm work.  I really should do some actual tricep work, as I've neglected it quite a bit.

Woke up at 193.8.  Gonna stay on the lighter side until my cruise is up, and then see what I can do.

Training Log: Entry 2361

AM WORKOUT

Buffalo bar Squats 280lbs
8x10

Notes: 3 minutes rest between first 5 sets, 4 minutes between the final 3.  Went up for set 9 and it was like the bar was welded to the j-hooks, which is usually a sign that I'm fried.  Shut it down early, but this leads me to think I'll get this next week.  Considering I went from 36 reps to 80 reps in a week, it's progress I'll accept.

Woke up at 193.4.

Training Log: Entry 2360

AM WORKOUT

GIANT SETS

Axle strict press
5xAxle
5x136
3x156
3x181
6x201
11x156

GB pulldowns 140
6x11

Band pull aparts
6x20

GIANT SETS

Weighte dips w/105lbs
5x8

Axle rows 186
5x10

DB curls 35
5x10

Notes: I'm adjusting much better to the axle.  I matched reps for last week with 10lbs more on the axle during an AM workout, which bodes well.  It definitely felt more natural in my hands today compared to last week.  Woke up with a kink in my left shoulder blade, and then pulled something in my neck on the final rep of the topset on the right side, so I suppose that's balance.

The dips feel good. Adding weight always makes it feel more stable, just a question of if my elbows will like it. 

Woke up at 196.4.  

Training Log: Entry 2359

PM WORKOUT

Air dyne
5 minutes

Prowler circuit w/90lbs
50' high handles/50' low handles for 3 rounds


Notes: Legs feel like they're going to fall off, so hit the airdyne to get rid of some soreness and the prowler to get blood flowing.  My street has some weird spots on it.  At one point, I was pushing so hard on the prowler that the low handles got bent while the prowler still didn't move, so that gave me some solace. 

No weigh in this morning. 

Training Log: Entry 2358

AM WORKOUT

(6) Texas deadlift bar mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains

REST PAUSE/STRIPSET
10+4+4x495+chains
9+4x405+chains

Standing ab wheel
4x8


95lb Front squat to 135lb SSB squat circuit (no rest between sets)
1x9/1
1x8/2
1x7/3
1x6/4
1x5/5
1x4/6
1x3/7
1x2/8
1x1/9


PM Workout

80 second double underhand hang from a slick steel pull-up bar on a rotating ball bearing base

Notes: Warm ups were heavy today, I kept the weight lower and focused on effort as my post comp training.  Should be back to 100% by Monday.

That front squat/SSB thing requires explaining.  I took video and will upload it later, but the way it worked was I set up my yoke as a squat rack for front squats and then put the SSB in my power rack.  I'd hit a set of front squats, rack it, walk to the power rack, hit a set of SSB squats, rack it, walk back to the yoke, and repeat.  I'm hitting 10 reps each set, just balanced between front squats and SSB squats.  It works well, because as fatigue sets in and my technique falters, I got from a more technique squat for more reps (front squat) to a less technical squat for more reps (SSB), and I can spend more time recovering from the misery.

The weights were JUST about right on this.  I think I needed to go just a little heavier.  This sucked, and I'll be sore for days, but it wasn't quite something I needed to "survive".  Still, decent challenge for anyone up for it.

For that PM workout, went to the fair and there was a booth with a pull-up bar.  Game was 100 second hold won you $100.  I figured I had a shot.  I think if I had prepped for it, I woulda had it, but approaching it cold the afternoon after deadlifts with no real gameplan meant I was just gutting it out.  The bar was like a slim diameter rolling thunder, as once my grip started to slip, the bar started to roll and it was really game over.


Had my cheat meal yesterday at Panda Express.  Woke up at 195.4.

Training Log: Entry 2357

AM WORKOUT

GIANT SETS

Axle bench press
5xAxle
5x136
5x186
5x216
5x256
13x281
20x216

DB rows 105
7x10

Band pull aparts
7x20

GIANT SETS

Axle incline press
9x186
7x186
3x8x156

DB rows 105
5x8

DB lateral raise 25
5x8

Notes: This felt MUCH better than the past 2 sessions.  Body is getting back to adjusted.  It's also been nice to stay away from events and just stick with the basics.  Less set-up time and quicker training sessions. 

I am absolute garbage at incline pressing.  Always have been.  I'm gonna do my best the keep doing it for a while to see if I unlock some hidden strength by making it better.  Left shoulder really didn't like this today though.  If it gets bad, I'll bring out the swiss bar or the 9" log.

Woke up at 194.2.

Training Log: Entry 2356

PM WORKOUT

Buffalo Bar squats 280
3x10
1x5
1x1

Notes: Kept the rest periods short, but my CNS is fried.  Left knee was achy, and the bar felt stuck to the j-hooks on the latter sets. Just gotta get back into the groove of things here. 

Woke up at 192.4.

Training Log: Entry 2355

PM WORKOUT

GIANT SETS

Axle strict press
5xAxle
5x66
5x146
5x165
6x190
12x146

GB lat pulldowns 140
6x12

Band pull aparts
6x20

Dip Stripset
5x105lbs
10x80
12x50
13x25
14xBW

Poundstone curls
1x100

Lateral raise dropset w/weight plates
12x10
12x5
12x2.5

Notes: Mrs and I were going batty after not training for 10 days, so we squeeze in a quick workout.  No time between sets, just knocking it out in a circuit.  Still feeling pretty drained from the comp, but given I only have 3 weeks before my cruise and then work is taking me out for another week some time in Sep, I just gotta get it in.

Pressing an axle feels alien after so much time with the log.  Time to get good at it again.

Palms and wrists feel a little pissed off.