Training Log: Entry 2581

PM WORKOUT (yesterday's)

MAX EFFORT LOWER

(27) Chain Suspended SSB Abominations
5xSSB
5x155
5x205
3x245
1x295
1x335
1x385
1x425
1x385

High Handle Trap Bar lifts
55x405lbs

Notes: Got behind schedule and needed to do a quick-ish workout.  My original plan was chain suspended good mornings, but what they ended up becoming was something existing in the middle of a squat and a good morning, but whatever it was had me straining like hell so it did it's job.  The (27) is measuring how many chain links I had to create the loop so I can evaluate the distance of the ROM. The weight wasn't far enough out in front of me to be a real deal good morning, but it's hard to achieve that without ending up on my toes when they're chain suspended, at least for ME work, so we end up with the abomination.

I was hurting by the time I got to the trap bar lifts.  That never pain is pretty much gone for the most part, but my legs still weren't fully recovered from the squat workout I did previously.  It's actually partially why I'm behind, schedule, as I tried a trap bar ME workout the previous day and couldn't get through the warm-ups.  That I managed to get to 38 before the first rest pause was a shock, as the first rep felt hard.  I'm actually thinking about making this my primary supplemental work at this point.  It'll carry over well to the car deadlift, and it's definitely taxing me.

I'm pretty excited about how the new squat protocol I'm using is already causing problems, as it means I can now work on solutions for that too.  I'm thinking about including a daily SSB front squat workout as a feeder workout to quickly get over leg soreness.  Something like 20 reps of 135lbs.  I'll see if it pans out.   

Training Log: Entry 2580

PM WORKOUT

Swiss bar incline press 260
1x10
1x9
1x6

Axle bench press 281
1x10
1x7
1x6

Close grip axle bench 241
1x10
1x8
1x6

Dips
1x30
1x24
1x22

Standing ab wheel between benching 4x8, sets of 7 for rest

Notes: 2:25 between benching, 2:00 between dips.  This workout was rough.  Finished my 3rd night shift and got 5 hours of sleep before grabbing a quick meal, doing some grocery shopping with the family and hitting this.  Was just fading between sets.  Had some difficulty unracking the swiss bar incline: it's getting REALLY heavy now.  I just need to hold on until the rest periods get long again.

Nerve pain is getting better.  Still getting twinges, but not nearly as constant as it was a few days ago.  Traced the source to the right hamstring.  Not sure what I did to it, but there's a spot on it I can press on to trigger the issue.  Maybe a pinched nerve somewhere.

Training Log: Entry 2579

PM WORKOUT

Buffalo bar Squat
5xBar
5x140
3x230
1x320
1x370

REST PAUSE (12 deep breaths between sets)
6x410
3x410
2x410
1x410
8x320
4x320
2x320
1x320

Notes: I've been dreading my squat workouts to the point that I was putting them off and getting behind in my training.  This pretty much always seems to happen with squat training.  I can figure out presses, deads and benches just fine, but nothing ever settles in well for squatting.  So I decided to come back to something that has ALWAYS worked whenever I used it, despite the ill effects it tends to result in (persistent knee pain on the reconstructed knee, multiday soreness, degrades in deadlift workouts).

I DO plan to take some lessons I've learned from previous stuff, and I think I might turn this into a 2 a day similar to what I've been doing with the press workouts.  I still want to keep keg cleans or stones in this and reverse hypers, and I may look into throwing in some shrugs.

Cut this one on the short side for a variety of factors.  I'm working nights for the next 3 days, so my schedule is messed up, and with my kid home from school I gotta be more available.  However, I've also been doing with some weird nerve pain for the past 3 or so days.  It started off in the glute, then migrated down to the quad, and is now back in the glute and hamstring.  Strikes outta nowhere and hits about an 8 on the pain scale.  Stops me in my tracks.  But it doesn't seem to be stopping me at all for training.  I was actually limping into the power rack, hitting the squat, then limping out.  Just something I gotta keep a watch on.

Along with that, even though this is a buffalo bar, my right shoulder is still rather non-plussed.  Might actually look into bringing the grip slightly out.

Otherwise though, just gonna keep riding this program out. Be nice to get the squats back up.

Training Log: Entry 2578

PM WORKOUT

SUPERSETS (Press-pulldown)

Axle strict press
5xAxle
5x66
5x156
5x186
12x201
https://www.youtube.com/watch?v=TyKp-xzwUSM
Keg clean and press away
10x185

Lat pulldowns 125
6x10

GIANT SETS (press-dip-raise-pull aparts: Sets 1 and 4: trap bar, sets 2 and 5: axle, sets 3 and 6: log)

Trap bar press 135
2x10

Axle strict press 186
1x10
1x6

Log clean and press away 170
1x10
1x7

Dips
6xFailure

DB lateral raise 25s
4x15
2x14

Band pull aparts
6x12

Poundstone curls
108xAxle

Notes: 3:45 between heavy presses, 2:00 between giant sets.  This was a not quite 2 a day, as I more just had a longish break between main and supplemental work (40 minutes or so).  Topset was pretty solid.  Keg felt awful, but I also had a small open wound on my right hand that sucked for gripping and pressing.

Made it to 100 reps on the curls before having to break.  It's moving well.

Right shoulder was feeling almost entirely better by the time I got to this workout.  It may just be a case of destroying it on Monday and letting it heal until I do it all over again.

Training Log: Entry 2577

PM WORKOUT

EVENTS

Power keg bearhug carries

6x1x36' w/200lbs
1x108' w/150lbs

Notes: I did 6 single lengths of 36' with 30 seconds between rounds, then rested 2 minutes for the final long distance one.  Trying to focus on getting my footwork faster and making the weight do some of the work.  I may need to start chalking up to keep my hands from slipping, but I'm getting stuff out of it if nothing else.

Had another co-worker comment that I'm looking bigger, so at least the weight gain appears to be moving in the right direction.  If I was getting fatter, people would be too polite to mention it, haha.

Training Log: Entry 2576

LUNCHTIME WORKOUT

Mad Effort Lower

High handle trap bar lift
5x135
5x225
3x315
1x405
1x495
1x585
1x675
0x655
1x655
50x405

https://www.youtube.com/watch?v=PUTyV7d_xxI

Notes: Had a compressed schedule so went with something that was easy to set up, rather than the chain suspended good mornings.  I just got nothing left in me as far as heavy singles go on the trap bar.  It's crazy: 700 was moving easy a few months back.  I'm gonna guess I've just burnt out on the movement.  I'm at least setting PRs on the rep stuff.  That 50 reper served as redemption, and it's 10 reps over my last best effort at that weight.  My quads were actually starting to fail at the end, which is new for me. 

Training Log: Entry 2575

AM WORKOUT

Swiss bar incline bench 255
3x10

Axle bench press 281
1x10
1x7
1x5

Close grip axle bench 246
1x10
1x7
1x8

Dips
1x34
1x29
1x25

Standing ab wheel between sets of benching (4x8, sets of 7 for the rest)

Notes: 2:45 between benching, 2:00 between dips.  My abs are going from "blurry" to "please send a search party", but just when I think about dialing back the food I have a day like this and it reminds me of the positive effects of all the eating.  I barely made it out alive last week swiss bar benching 250 for 3x10 with an extra 20 seconds of rest per set, and today I felt even stronger.  The weight feels heavier and heavier each week, but I rise to the occasion.  The flat bench continues to suffer as a result, but I'm at peace with that.  In truth, if the incline eclipses my flat bench, that'd be just dandy. 

I shoulda gotten 8 on the second set of close grip, but the bar drifted too far away and I had to fight to get it back into place.


My right shoulder is basically useless for anything outside of lifting weights.  Just keeps snagging and sending nerve pain through my body.  Once again, upsetting since it's a result of taking off a jacket.  I may take more drastic measures soon to force to play nice.  It may be time to throw in some more back work to get it some more stability.

Training Log: Entry 2574


PM WORKOUT

GIANT SETS (squat-keg-hyper)

SSB front squats
9xBar
9x135
9x185
9x225
9x295

Keg cleans
3x150
3x160
3x170
3x180
3x190
3x200

Reverse hyper 360
6x16

SSB front squat to SSB squat 225lbs
1x8/1x8

Notes: 3:45 between giant sets.  Played it more legit and used my rest time to set up for the weight changes in the keg and the SSB, so by the time I was done it was more like 1:30 rest.  I had been dreading my squat workout for about a week, as I'm just getting burnt out on it, so these changes went a long way.  I like this ramping up the weight approach with the keg, and it's more viable compared to the stone, so I think I'm going to use it.  Re-discovered the technique of rolling it the opposite direction on the pick so that I have more room to roll it up my body on the opposite direction: kinda like dipping down on a hang clean to get a little more momentum.  Honestly just sick of loading up so much weight on the reverse hyper so I'm just going to push the reps stupidly.  Back was crazy pumped, so I'd call it a win.

Training Log: Entry 2573

DELOAD

GIANT SETS (press-dip-raise-pull apart: Sets 1 and 4: axle, sets 2 and 5: trap bar, sets 3 and 6: log)

Axle strict press 181
2x10

Trap bar 130
2x10

Log clean and press away 165
2x10

Dips
6xFailure

DB lateral raise 25s
6x15

Band pull aparts
6x12

Poundstone curls
107xAxle

Notes: 2:00 between rounds.  Right shoulder still isn't happy much, but it's strong, so I'll take it.  My feet are going all over the place on the log: strict pressing is a whole different animal than viper.  Made it to 95 reps on the curls before I had to stop.  Once I get past rep 50 or so, the lactic acid seems to go away.

Training Log: Entry 2572

MAX EFFORT

(5) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x600
1x650
5x585

GIANT SETS (dead-hyper-squat)

(3) Axle deficit deadlifts (deadstop) 346
3x10

Reverse hyper 360
3x10

SSB Front squat 210
3x10

Notes: 3:45 between heavy sets, 2:00 between first 2 giant sets, 4:00 between final.  My legs were STILL sore from the squat workout on Tuesday and getting into position on deads was getting to be difficult.  650 was a grinder, so went for a rep PR at 585.  I actually think 6 may have been possible, but the bar drifted out in front on the 5th rep and I had to fight to bring it back.  My conditioning is coming back, but these giant sets are still killing me harder than they should be.

Training Log: Entry 2571

PM WORKOUT

Swiss bar incline bench 250
3x10

Axle bench press 281
1x10
1x8
1x6

Close grip axle bench 241
1x10
2x8

Dips
1x36
2x25

Standing ab wheel between sets of benching: 3x8, 5x7

Notes: 3:05 between benching, 2:00 between dips.  I barely managed that 10th rep on the incline bench final set, but it took a part of my soul with me.  Finally finding my limit there.  Been good getting strong on those.  Didn't have much left in me after that for the flat bench, but still got in some good training.

Training Log: Entry 2570

AM WORKOUT

GIANT SETS (squat-keg-hyper)

Buffalo bar squats
12xBar
12x140
12x230
12x320
12x358

Keg high pulls 230
2x1

Keg cleans 200
4x1

Reverse hyper 465
6x8

PM WORKOUT

Buffalo bar squat 210
1x40+10

Notes: 3:45 between giant sets.  Super lower motivation in the AM workout, which came about as a result of a last minute "honey do" that interfered with the schedule, and when I went for the back off set I just had nothing in me, so I rested a few hours and had lunch, then came back at it.  I was actually planning on hitting bodyweight at 195 and going for 50 ala Dan John, but my head wasn't on right and I calculated my Buffalo Bar weight as though it were a swiss bar.  So at least the weight was heavier, which made only getting 40 in the first go a bit less demoralizing.  Rest paused it and got the 50 to prove a point to myself.

The "keg high pulls" are a bit tongue in cheek, as I was supposed to clean them but just had no pop in me.  I blame it on the press workout done about 12 hours beforehand.  Still mainlining calories and refusing to believe in overtraining.

The topset is 5lbs more than I did last time I did 12.  Little chipshot PR, as I need to start getting those on these workouts again.  It's amazing how much I just despise squatting with a barbell vs the SSB.  If only it didn't make me stronger.

Training Log: Entry 2569

AM WORKOUT

SUPERSETS (press-pulldown)

Axle strict press
5xAxle
5x66
5x176
3x196
8x221 (lifetime PR)
https://youtu.be/E6auDrril4w
Keg clean and press away 195
1x8

Lat pulldowns 120
6x14

Notes: 3:45 between heavy presses.  I am so incredibly pleased with that topset of axle press.  200 for 8 was a longtime goal, and now I've absolutely obliterated it.  My axle pressing is at it's absolute best with room to grow.  It's an awesome feeling.  The keg felt heavy as a result of doing it after that exercise, but I'm at peace with that.

Will be doing my supplemental work in the evening.  Been appreciating the 2 a day approach to this.

PM WORKOUT

GIANT SETS (press-dip-raise-pull aparts: sets 1 and 4: trap bar, sets 2 and 5: axle, sets 3 and 6: log)

Trap bar press 125
2x10

Axle strict press 181
1x10
1x7

Log clean and press away 165
2x10

Dips
6xFailure

DB lateral raise 25s
4x15
2x14

Band pull aparts
6x12

Poundstone curls
106xAxle

Notes: 2:00 between giant sets.  2 a days continue to be effective, and everything is feeling solid.  Now, my right shoulder has been feeling like it's going to fall off for a month, but it's honestly taking off/putting on my work clothes that's jacking it up, which most likely means I should just get a bigger size.  Pressing feels fine.

Been meaning to add that, on the poundstone curls, I try do as many as I can before I have to stop while holding the bar.  Made it to 91 reps today.

Training Log: Entry 2568

PM WORKOUT

Keg carry (hus/bearhug style) 150lbs
1x216'
2x108'

Notes: 2:00 between rounds.  Been a while since I had done any events, so this was good to break back in.  Focused on moving my feet quicker and getting the keg up higher on my body to get more space.  The Bartos keg is wider in diameter than other kegs, which is something I should keep in mind as I train it for presses.

Training Log: Entry 2567

MAX EFFORT LOWER

(5) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x635
1x660
4x585

GIANT SETS (dead-hyper-squat)

Low handle trap bar lift 405
3x10

Reverse hyper 360
3x10

SSB Squats 225
3x10

Notes: 3:45 between heavy pulls.  2:00 between first 2 giant sets, 3:00 before the final one. First time in a long while I came into this workout feeling good, to the point that I abandoned the plan for snatch grip deads and hit up the mat pulls.  660 was just about right, and the back off set at the end was fantastic.  Conditioning still trashed, but better than last week.  I'm coming back.

Of course I am.

As if I ever had a choice.

Back to what I always knew I was.

On the inside.

Back to what I really am.


...sorry, but it's my log and I get to be self-indulgent.

Training Log: Entry 2566

AM WORKOUT

Swiss bar incline bench 245
3x10

Axle bench press 281
1x10
1x9
1x7

Close grip axle bench 236
3x10

Dips
1x36
1x32
1x31

Standing ab wheel between benching (2x8, 6x7)

Notes: 3:25 between benching, 2:00 between dips.  Incline bench continues to feel strong, but today was the first day I really had to strain to get out the last reps.  Showed itself in the follow up flat benching.  Gonna ride the movement out for as long as I can, as I imagine I'm getting nothing but benefits from the movement, especially for the keg press.

Working nights tonight, so it was good I got all my training in earlier this week.

Training Log: Entry 2565

PM WORKOUT

GIANTSETS (squat-keg-hyper)

SSB Squats
7xBar
7x135
7x225
7x315
7x405

Keg clean 220
3x2
3x1

Reverse Hyper 460
6x12

SSB squat stripset
6x315
8x225
10x315
12xBar

Notes: 3:45 between giant sets, and then the usual protocol at the end I've been doing.  I just realized I had the weights wrong in my head and thought I was doing 425 on the squat when it was just 405, which explains why it wasn't awful.  But I was pushing the keg hard enough that it worked out well.  Not all cleans got to the racked position: need to ensure I rotate the arm all the way into place.  This was a challenging weight, and I also loaded everything into the bottom of the keg, rather than the middle, so it changed how it moved a bit.

Stripset was challenging, but not awful.  I definitely have room to push it.

Training Log: Entry 2564

AM WORKOUT

GIANT SETS (press-dip-raise-pull apart.  Sets 1 and 4: axle.  Sets 2 and 5: trap bar.  Sets 3 and 6: log)

Axle strict press 176
2x10

Trap bar press 120
2x10

Log clean and press away 160
2x10

Dips
6xFailure

DB lateral raise 25s
6x14

Band pull apart
6x12

Poundstone curls
105xAxle

Notes: 2:00 between giant sets.  Finishing up the supplemental and assistance work from yesterday.  Came in feeling much better than yesterday, and things moved well.  Good to be back on the log instead of the keg: think it's going to have much better effects all around.

Training Log: Entry 2563

PM WORKOUT (workout 2 of 2)

Superset (press-pulldown)

Axle strict press
5xAxle
5x66
3x161
3x186
9x211
Keg clean and strict press 185
1x12

Lat pulldown 120
6x12

Notes: 3:45 between heavy presses.  Call this a "1.5 a day".  Will try for something similar tomorrow, and that should get me caught back up.  Presses were feeling awful through the warm-ups and even halfway through the topset, but things eventually clicked.  Not a PR as far as I know, but it's a strong showing at that weight, and the keg is feeling stupid easy at this point.

Training Log: Entry 2562

AM WORKOUT

MAX EFFORT

Snatch grip axle deadlifts
5x136
5x226
1x316
1x406
1x456
1x476
1x501
1x516

GIANT SETS (dead-hyper-squat)

(2) Deficit axle deadlifts 346
3x10

Reverse hyper 360
3x10

SSB front squats 205
3x10

Notes: 3:00 between heavy pulls, 2:00 between first 2 giant sets, then 6:00 between the final.   Definitely an interesting stimulus with the snatch grip axle deads.  Even more intense than a deficit dead, but I also seem less able to really put in the effort due to the weird positioning.  Some practice may help.  Low back is stiff afterwards, but I'm gonna blame that on the 3 night shifts and 15 hours of sleep over 3 days that went with it.  Today may end up being a 2 a day to get back on schedule.

Conditioning was shot today.  Needed a long rest on the final giant set.  Going to once again attribute it to a lack of rest.

Training Log: Entry 2561

LUNCHTIME WORKOUT

Swiss bar incline bench 240
3x10

Axle bench press 276
3x10

Close grip axle bench press 236
2x10
1x8

Dips
1x36
2x24

Standing ab wheel between sets of benching (1x8, 7x7)

Notes: 3:45 between benching, 2:00 between dips.  I'm experiencing how this training program worked again, which is awesome.  Progress where I can while cutting the rest periods, then ramp them up and see big spikes and start it all over again.  The incline benching is finally starting to feel heavy in my hands, which is a good sign.  This may be how we execute it for quite a while. 

Training Log: Entry 2560

PM WORKOUT

GIANT SETS (squat-keg-hyper)

Buffalo Bar squat
9xBar
9x140
9x230
9x320
9x390

Keg cleans 210lbs
6x2

Reverse hyper 460
6x10

STRIPSET (no rest between sets)
8x320
10x230
12x140
14xBar

Notes: 3:45 between the first 5 giant sets, 2:00 between the superset of keg and hyper, 3:45 before the last stripset.  This is once again becoming a keg clean workout with squats and hypers, but that's fine given the competition demands.  The squats are moving well, but the keg is really coming together.  I'm remembering all the tricks and how to roll it up my body, and given I'm only 40lbs shy of comp weight and about 4.5 months away, I'm in a good place.

The keg also does a good job of making everything in my back pop, so who needs a chiro.

Training Log: Entry 2559

AM WORKOUT

SUPERSET (press-pulldown)

Axle strict press
5xAxle
5x66
5x151
5x171
13x196 (lifetime PR)

10x175 w/power keg

Lat pulldown 120
6x10

GIANTSETS (press-dip-raise-pull apart: Sets 1 and 4 trap bar, sets 2 and 5 axle, sets 3 and 6 keg)

Trap bar press 115
2x10

Axle strict press 176
1x10
1x6

Keg clean and press away 160
1x10
1x6

Dips
6xFailure

DB lateral raise 25
4x14
2x13

Band pull aparts
6x12

Poundstone curls
104xAxle

Notes: 3:45 between heavy press, 2:00 between giant sets.  That topset of axle press was nuts.  I clocked myself in the jaw on the first rep, stumbled back, felt like it was going to cap out at 10 since I was out of the groove and jacked up, but managed to keep brute forcing reps until I beat 13.  I beat my previous best, and I imagine I coulda totally blew it away in even better conditions. 

I'm taking the keg press out of the giant set rotation and replacing it with the log.  Now that the press weight has been taken down, all this energy is wasted.  250 isn't going to be a problem, and pressing a keg with the staggered grip is practically a single arm lift, so I don't want to get too unbalanced there, especially when I could spend this time getting my press even crazier.  Still, good to keep getting in practice with it, so I'll most likely keep it as my second set after my topset.

I was surprised with how strong I was this early in the morning.  Must really be over my illness.

Training Log: Entry 2558

PM WORKOUT

Swiss bar incline bench 235
3x10

Axle bench press 276
2x10
1x6

Axle close grip bench press 236
1x10
1x7
1x8

Dips
1x32
2x24

Standing ab wheel between sets
8x7

Notes: 2:05 between sets.  Felt really strong coming into this workout, and seeing how well the swiss bar incline is moving is awesome.  I'm really taping into the potential on this, which should help with future pressing.

Got some news today: some good, some bad.  The bad news is that they lowered the weight on the keg press medley in my comp from 275 to 250.  I was absolutely gutted when I read that, and contemplated asking for my entree fee back.  Pretty much the entire reason I signed up was to press a 275lb keg, as it was going to be a VERY big milestone to move such weight, and a significant challenge to get there.  Without those challenges, I don't push myself as hard in training, and, in turn, I tend to end up competing up a weight class just to get that experience, HOWEVER, they even lowered the heavyweight kegs to 250.  This isn't the first time this has happened to me either, and it's honestly making me fall out of love with the sport.  It's STRONGman: let's let the weights be crazy high and challenging.

But, that tantrum aside, it now means I no longer need to gain as much bodyweight, and I can split my focus on other events now too.  Still bummed, but going to make the best of it.

On the good news side, I'm finally hungry again.  And not like "eye of the Tiger" hungry, but "I want to eat food" hungry.  Haven't had an appetite since getting sick on Sunday, and it's been weird to say the least.  As much as feeling hungry might suck, it is my "normal", and not having that hunger feeling was feeling like "not me".  It was like being a zombie.  Being hungry, I'm alert, while being satiated was like being dead.  It was good to be eating things while hungry, rather than out of obligation.

And in just new news, I started including a "testosterone boosting" supplement, which is ultimately just magnesium, zinc and copper.  With my sleep schedule as jacked up as it's been, I figured supplementing some extra vitamins couldn't hurt.

Training Log: Entry 2557

LUNCHTIME WORKOUT

GIANT SETS (squat-keg-hyper)

SSB Front Squat
12xSSB
12x115
12x135
12x185
12x225

Keg clean 200lbs
6x2

Reverse hyper 460
6x12

STRIPSET (no rest between sets)

SSB front squat
10x185
SSB squat
10x185
SSB front squat
10x135
SSB squat
10x135

Notes: 3:45 between the first 5 rounds, then a 2 minute rest for a superset of cleans and hypers, then a 4 minute rest and the stripset work.  The keg clean is feeling fantastic.  Completely regained the feeling with it.  I'm confident in my ability to get 275 to my chest by April, which means the focus is going to be on pressing it once I get it there.  Front squats were crisp, and the stripset was a solid amount of intensity without pushing too terribly hard as I try to bounce back and gear up for more training through the week.

Training Log: Entry 2556

Did a 2 a day yesterday, since I was still not 100% and didn't have the energy to get all the way through a training session.

SESSION 1

SUPERSETS (Press-pulldown)

Axle strict press
5xAxle
5x66
5x171
3x196
7x216
14xUnloaded power keg

Lat pulldown 115
6x14

SESSION 2

GIANTSETS (press-dip-raise-pulldown: Sets 1 and 4: axle, sets 2 and 5: trap bar, sets 3 and 6: keg)

Axle strict press 171
2x10

Trap bar press 110
2x10

Keg clean and press away
10xUnloaded power keg
10xPower keg loaded with all it's spacers

Dips
6xFailure

DB lateral raises 25
6x13

Band pull aparts
6x12

Poundstone Curls
103xAxle

Notes: 3:45 between heavy presses.  2:00 between giant sets.  Longer rests between warm-up sets on session one, as I was still hurting pretty good.  My strength is pretty much all the way back, but endurance isn't there.  I was only 1 rep away from my all time PR on the topset, and considering I was having what could only be described as "vision quests" during my sets, I'll take that as a win.

I'm orienting this day towards success on my keg press in comp while still keeping the things that drive my axle press up.  So I'm tabling the behind the neck press for now, and may even give the log press a rest (the latter more due to space constraints) while focusing on the axle and trap bar press.  The axle gets me strong with a weight in front of my face, and the trap bar gets me strong pressing an uneven load with neutral grip, since the handles are so long on the trap bar that, if you don't grab it EXACTLY right, it'll tip.  I really can't speak highly enough about the trap bar press.  It feels like something I'd do if I had no goals to compete anymore, since it's neutral like a swiss bar but keeps the weight centered over your body and has a CRAZY ROM on it.  I genuinely thought it was just a gimmick the first time I saw it, but I see a lot of potential in it.

I'm phasing out my normal second set last to get in more work with the keg, so I'll be working up to a stopset with the axle and a backoff set with the keg.  I went unloaded today, which is supposed to be about 150lbs, and it felt heavy on the first session, but with a little more food and rest in my system it was much more manageable in the second, so I threw in all the spacers.  Next round, I'll load it up right.

Training Log: Entry 2555

MAX EFFORT

High handle trap bar lift
5x135
5x225
3x315
1x405
1x495
1x585
1x675
3x655

Notes: 3:45 between heavy pulls.  Had to cut it short due to schedule, but plan to back fill it tomorrow.  Worked nights again, came home at 0630, slept till 1245 and hit this off of 1 meal.  It's good to see I can still grind when the need arises, but it'd be nice to have some of these workouts happen under better circumstances.  I may end up swapping out all the ME exercises at this point just to get some variety in, because I feel like I'm starting to hit walls.  Could easily just switch to low handle on this.

Training Log: Entry 2554

LUNCHTIME WORKOUT

Swiss bar incline bench 230
3x10

Axle bench press 276
2x10
1x5

Close grip axle bench 236
1x10
1x9
1x7

Dips
1x40
2x27

DB row 105
1x20

Standing ab wheel between sets of benching
7x7, 1x6

Notes: 2:25 between benching, 2:00 between dips. The incline bench is really taking off now that I've prioritized it.  Once rest times pick up again, I imagine the flat bench will get back on pace.  Right shoulder still pretty buggy, and left back is flaring up, but they're moving in the right direction.  Pretty crazy that I started the ab wheel off as sets of 2 across and now I'm just about done with 7s. 

Really making a focused effort to up the food.  I'm feeling beat up, and as much as I try to sleep more, work and life happen, so food is the next step.

Training Log: Entry 2553

PM WORKOUT

GIANT SETS (squat-clean-hyper)

Buffalo bar squat
7xBar
7x140
7x230
7x320
7x410

Hang cleans 120
6x3

Reverse hyper 455
6x12

Buffalo Bar stripset (no rest between sets)
8x320
10x230
12x140
14xBar

Notes: 3:45 between first 5 rounds.  Then 2:00 before a superset of cleans and reverse hypers, then 4:45 and the stripset.  I think 12s, 9s and 7s are gonna work, but I may change up the movement rotation so that I'm not buffalo bar squatting on the same week I'm doing BtN press.  Right shoulder seems to get pissed off from the process.  On that note, I feel like I did some sort of nerve damage to my back on the left side, because it's been killing me the past few days.  Sleep has been rough on it.

Topset of squats was just about right.  Probably coulda done 5 more pounds, since I've managed this for more before, but still figuring out the post half marathon living. 

Got notified from Mike Bartos that my power keg is en route.  Looking forward to being able to get it into my training.

Training Log: Entry 2552

YESTERDAY'S PM WORKOUT

SUPERSETS (press-pulldown)

Axle strict press
5xAxle
5x66
3x161
3x181
10x206
10x181

Lat pulldowns 115
6x12

GIANT SETS (press-dip-raise-pull apart: sets 1 and 4: strict, sets 2 and 5: BTN, sets 3 and 6: log)

Axle strict press 166
2x10

Behind the neck barbell press 125
2x10

Log clean and press away 155
2x10

DB lateral raise 30
6x12

Band pull aparts
6x12

Poundstone curls
102xAxle

Notes: 3:45 between heavy press, 2:0 between giant sets.  This was after 3 nights on night shift, getting 4 hours of sleep and taking my kid to a Chuck E. Cheese like thing we have locally here.  I may have gotten some sort of stomach bug at work, because I had no appetite all day and skipped the majority of my meals while trying not to throw up, but managed to get in a dinner before lifting.  Despite wanting to throw up between giant sets, this workout was awesome.  The topset isn't a PR, but is smoother than the last time I pressed 206 for 10, and I cleared everything on my giant sets.

Being smarter with the Poundstone curls now, only going up 1 rep a week vs the 5 I used to do.  Gives me longer to sustain the training, and focus is on doing as many reps as possible before I have to stop.  Made it to 80 this time.

Training Log: Entry 2551

LUNCHTIME WORKOUT

MAX EFFORT

Top down deadlifts
5x135
5x225
3x315
1x405
1x496
1x585
0x650

GIANT SETS (dead-hyper-squat)

(3) Axle deficit deadlift 346
3x10

Reverse hyper 360
3x10

SSB front squat 215
3x10

Notes: 2:00 between giant sets.  Let fear get into my head on the ME work, and it showed.  Too many variables against me.  Trained a lot of days in a row due to my work schedule, and spent the morning doing yardwork.  Trained earlier in the day than I usually do.  All that said, I think it's time to rotate this out of the ME rotation.  It's becoming too much of a circus act unracking the bar, walking back, and setting up for the pull.  585 felt heavy, and I should have read the signs on it, but it could very well be indicative of something greater.  Just means I get to play around and come up with something else to do.

Training Log: Entry 2550

PM WORKOUT

Swiss bar incline bench 225
3x10

Axle bench press 276
2x10
1x8

Close grip axle bench 231
3x10

Dips
1x31
2x25

Standing ab wheel between sets (6x7, 2x6)

DB rows 105
1x20

Notes: 2:45 between sets of benching.  Nice to see the incline bench taking off now that I've placed it first, but also incredibly telling that I'm still incline benching 5lbs less than my close grip bench despite the latter being 3rd in the workout.  Definitely got room to grow. Walked the flat bench back 5lbs because I don't want to go too heavy too early on it.  Felt really strong this workout, like everything was dialed in.

Training Log: Entry 2549

LUNCHTIME WORKOUT

GIANT SETS (squat-clean-hyper)

SSB squats
9xSSB
9x135
9x225
9x315
9x390

Hang cleans 115
6x3

Reverse hyper 455
6x10

SSB STRIPSET
8x315
8x225
8x115
8xBar

Notes: 3:45 between first 5 rounds, 2:00 between last superset of cleans and hyper, 4:45 before the final stripset.  It's amazing the difference going from a hang has vs full ROM.  I was definitely using momentum off the floor to carry the weight, because once that was taken away I didn't have much.  Tried 165 to start and could only muscle it.  Same with 148.  Settled at 115 and focused on explosiveness.  Think this may replace clean pulls for a bit until I can get decent-ish at them.  First day with 9s on the squats.  Topset was absolutely perfect for weight.  Ballbuster but I managed it.  Stripset was just about the right prescription too.  In all, an effective day.

Still doing daily back work.  Past 2 days has been 20 reps of chins, and today was 20x105 on DB rows.  Got my kid into the idea too, so I might actually get to double up on it when I bring them into the garage to get in some pull ups. 

Training Log: Entry 2548

PM WORKOUT

SUPERSETS (press-pulldown)

Axle strict press
5xAxle
5x66
5x146
5x171
12x196
14x171

Lat pulldown 115
6x10

GIANT SETS (press-dip-raise-pull apart.  Odd sets trap bar press, even sets axle strict press)

Trap bar press 105
3x10

Axle strict press 166
1x10
1x9
1x7

Dips
6xFailure

DB lateral raise 30
3x12
3x11

Band pull apart
6x12

Axle curls (unloaded)
1x101

Notes: 3:45 between heavy presses, 2:00 between giant sets.  Smoothest set of 12 at 196 I've ever had.  No grind for the final rep, and the backoff set showed how much I had left. Until I get my power keg, I'm not going to do much more keg pressing, since my light is too light and my heavy is too heavy for any real meaningful training benefit.  Still liking the trap bar press.  Feels like it answers a lot of questions. 

Training Log: Entry 2547

PM WORKOUT

DB rows 105
1x20

Keg bearhug carries (100lbs)
1x216'
2x180'

Notes: Just getting prepped for the Huss stone.  Figuring out how high on my body to hold the weight and what style of grip to use.  Interlaced fingers still tends to be the winner.  None of these were death marches, but I was pushing myself until I was done.  Upper back and hips are super pissed at me: training is getting turned up in the absence of running.

Went the whole week doing some sort of back work everyday.  I think this will replace my "back day" idea for now. 

Training Log: Entry 2546

PM WORKOUT

MAX EFFORT LOWER BODY

Top Down Deadlifts
5x135
5x225
3x315
1x405
1x495
1x585
1x640 (5lb PR)
1x645 (5lb PR...from that other one I just set)

https://www.youtube.com/watch?v=KvDzv1iNets

GIANT SETS (dead-hyper-squat)

Low handle trap bar lift 415
3x10

Reverse hyper 360
3x10

SSB squat 230
3x10

Notes: 3:45 between heavy pulls, 2:00 between giant sets.  Just a few small PRs 6 days after my race, like one does.  The racking is really the most challenging part of the workout.  I left it in for the second pull in the video, but it doesn't represent how the bar pulled me forward onto my toes and I used all the power in my calves to get it back on track, and then did crazy shrugs and hip rotations to try to angle it back into the rack.  I honestly think I'm getting a lot of training value from that part along with the topdown deadlift itself.  I'm soon approaching the most weight I've ever pulled through a full ROM, and doing it starting from the top doesn't seem to make it any easier than the bottom at this point.

The trap bar lifts were much harder than I anticipated.  I have to remember it's STILL over 400lbs.  And the low handles are absurdly low picks on it.  I imagine it's getting me plenty strong.  I've decided to keep the reverse hyper weight stagnant for now and focus on moving weight on the squats and deads.  I feel like it's the right call.

Training Log: Entry 2545

AM WORKOUT

GIANT SETS (squat-keg-hyper)

Buffalo bar squats
12xBar
12x140
12x230
12x320
12x353

Keg cleans 100lbs
6x3

Reverse hyper 455
6x8

Buffalo squat stripset
10x320
10x230
10x140
10xBar

Notes: 3:45 between first 5 giant sets, then 2:00 rest and only a superset with keg cleans and reverse hypers, then 5:00 rest and squat stripset.  Sets of 12 still suck a LOT, and this close to the race I'm sure I'm still rebuilding a bit.  Interestingly, my left knee is achy but my hips seem "open" for the first time in a LONG time.  Depth came very easy, and it felt like I was squatting between my knees rather than over them.  Felt nice to be smoth again.

Keg cleans may also be a culprit on the left knee aching a little.  I tend to need to pivot hard on it for the clean, and the metal slams into it.  Working on explosiveness for now: need to rebuild the feeling for them so I can get heavy.

Swapped out the Kodiak oatmeal for some old fashion steel cut oats.  They mixed a lot easier in my post workout meal, just need to see how well they digest.  Trying to rediscover nutrition in the absence of the extra 15 miles of running a week but still with a goal of putting on some mass.

Hit a set of 20 NG chins as part of my daily back work.

Training Log: Entry 2544

AM WORKOUT

SUPERSET (press-pulldown)

Axle strict press
5xAxle
5x66
5x166
3x191
8x211
8x191

Lat pulldowns 110
6x14

GIANTSETS (press-dip-raise-pulldown.  Sets 1 and 3: behind the neck press.  Sets 2 and 4: axle strict press.  Sets 3 and 6: log press)

Behind the neck barbell press 125
1x10
1x9

Axle strict press 166
1x10
1x8

Log clean and press away 150
2x10

Dips
6xFailure

DB lateral raise 30
3x12
3x11

Band pull aparts
6x12

Poundstone curls w/axle
1x100

Notes: 3:45 between heavy presses, 2:00 between giant sets.  Best pressing day I've had in a LONG time.  No longer dizzy on the press.  Those 2 a days were definitely the culprit.  211 felt light in my hands, and I hit the goal I had with 8 reps.  Backoff sets fell apart on me, but salvaged as much as I could.  Relearning the log: where my eyes point is huge.  Keeps me balanced. 

I've come up with a plan to get in more backwork: I'm going to endeavor to hit a set of some sort of back work whenever I come home from dropping my kid off at school.  I have to come through the garage for that anyway, so I can hit a set of chins or DB rows or something.  Daily work has always gone far for me.   

COMPETITION REPORT: FIRST HALF MARATHON

So I did a big write-up on this here

https://mythicalstrength.blogspot.com/2019/10/half-marathon-write-up.html

But to sum up

Finished with a time of 2:00:36 and met my 2 goals of never stopping and not taking any water breaks.  I did a big write up on my blog (google "mythical strength" for those not already in the know), but to sum up, having my wife alongside me was huge because she was able to pace and talk me off some ledges, I ran the race off a zero carb Rockstar, 2 poptarts and a quest bar, my feet aren't doing too bad, the last 3 miles are the worst ones, and I feel confident that, if I wanted a sub 2, I coulda gotten it.  Also, I was the only one wearing a t-shirt and shorts for our 40 degree run, so that's cool. 

Was a good experience getting out of my wheelhouse like this and finding a new way to challenge myself.  For now, the focus is on my next comp, and then we'll see from there.

Training Log: Entry 2543

PM WORKOUT

MAX EFFORT LOWER

(3) Mat pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x640 (5lb PR)
2x585

https://youtu.be/8lOudiT63oI

GIANT SETS (dead-hyper-squat)

(2) Axle Deficit Deadlifts 346
3x10

Reverse hypers 360
3x10

SSB front squats 205
3x10

Notes: 3:45 between heavy pulls, 2:00 between giant sets.  With my race on Sunday, I kept from doing anything terribly stupid and just went for some grind.  I think I'm going to keep playing around with partials before going to the floor.  Maybe do 5 mats and then 2 mats.  Could even go 4 and floor after that.  No rush, and getting plenty of benefit from the ME workout.

Training Log: Entry 2542

PM WORKOUT

Swiss bar incline bench 215
3x10

Axle bench press 276
3x10

Close grip axle bench 226
3x10

Dips
1x35
1x30
1x26

Standing ab wheel between sets of benching (4x7, sets of 6 for the rest)

Notes: 3:25 between sets. First day of the restructured bench press workout, and it's working as intended.  276 felt much heavier than it has before.  This should give me some room to grow and progress.  Especially since I think I'm tackling another issue.  More on that below.

TMI for those squeemish on matters of digestion, but effectively, for the past 2 weeks, if I wasn't working or training, I was pretty much on the toilet.  Guts have been a wreck.  This coincides with the timing of me adding the Kodiak brand "protein oatmeal" to my post workout meal, for more carbs and protein.  Finally decided to look at the ingrediants, and the first thing I saw after oats was pea protein.  I also remembered the first time I fed my kid peas and they emitted a scream that sounded like mortar fire.  Stands to reason that we may have similar genetics that don't digest peas properly. Also a host of a whole lot of other stuff I haven't done well with in the past. I dumped what I had left of the stuff and went back to what has worked in the past.  May just buy some plain old oatmeal next go round and quit tying to get so fancy.  Still, I'm reasonably certain this is the culprit, so here's to getting past that.  And also a lesson that I STILL need to read ingredients on products.  I'm so used to just eating meat and veggies that I forget that companies put a whole lotta stuff in their products.

Training Log: Entry 2541

AM WORKOUT

TREADMILL RUN

Incline: 2
Speed: 6.3 (9:30 mile)
Distance: 6.55 miles
Time: 1hr 2 minutes

Notes: Final run before the race.  Schedule got a little compromised today, so instead of one of my longer runs, I stuck with my half distance approach and doubled the incline.  One of the things I dig about a treadmill: very easy to change resistance.  Yet again, different kind of misery, and made a slower speed still suck immensely.  Told myself a lot of little lies as I was running, like how much further I was going to run, or that I was going to turn down the incline at one point.  I feel like distance running is a lot of self-deception.

Training Log: Entry 2540

AM WORKOUT

GIANT SETS (squat-pull-hyper)

SSB front squats
6xBar
6x135
6x225
6x315
3+2+1x6
6x275

Clean pulls 165
6x3

Reverse hyper 450
6x12

Notes: 3:45 between sets.  Was feeling solid today, and 315 for the penultimate set didn't feel too eyeball melting, so went for something great.  I think I would've had a 4th if I wanted to risk everything on it, but with the race this weekend I played it safe and rest paused it out.  Made the backoff a little lighter to compensate for the intensity.

Brought the clean pulls back.  Kept the weight light so I could focus on the explosiveness.  Using a stone every week was beating up my bicep real bad, and being this far out from a comp, I can get a little more general with the training.

Training Log: Entry 2539

PM WORKOUT

SUPERSETS (Press-pulldown)

Axle strict press
5xAxle
5x66
3x156
3x181
10x201
11x181

Pull pulldown 110
6x12

GIANT SETS (Press-dip-raise-pull apart.  Sets 1 and 4: Strict.  Sets 2 and 5: Trap Bar.  Sets 3 and 6: Keg)

Axle strict press 166
2x10

Trap bar press 100
2x10

Keg clean and press away 100
2x10

Dips
6xFailure

DB raise 30
3x12
3x11

Pull aparts
6x12

Poundstone curls
100xAxle

Notes: 3:45 between heavy presses.  2:00 between giant sets.  Got the headspins super fierce on the topset of axle presses and decided to just ride it out and see what happens.  It didn't get any better as the set went on, but I was able to hold on and hit my goal of 10.  Once the half marathon is over, if this keeps up, I may get the blood pressure evaluated, but considering this was after working back to back 12s this weekend and coming home to grab a 4 hour nap before starting this up, I figure there's some other externals at play.  Backoff set was solid as well.

Those trap bar presses sneak up on you!  First 3 reps I thought I was using way too light of weight, and then rep 8 hit and it was getting interesting.  The ROM is super long without placing a lot of strain on the shoulders, and there's no rack position to rest the bar on and get a break, so the shoulders are always soaking up tension without being in pain.  All in all I like it, and can easily see this being a mainstay in a general purpose pressing program.

Keg presses are on the lighter side.  Alternating which hand was the underhand to get work from both angles, but come comp day I only plan to press from one side.

Stomach was super bloated today.  Belt was very snug.  Figure my weird eating habits over the shift work are at play there.

Training Log: Entry 2538

EVENING WORKOUT

OUTDOOR RUN

Time: 30ish minutes

Speed: Unknown (but one of those speed limit signs with the radar on it said "Your speed: 7mph", so I'm gonna take that.  PLUS, it means I'm still so jacked that dumb speed limit signs think I'm a car)

Distance: Unknown

Incline: Hills

Notes: Mrs got in a quick treadmill run, so I did this in the interim.  Was good to just get outside and have no idea what any of my metrics were.  I can see the lessons I'm learning from the treadmill paying off.  My stride is lengthening when needed, I'm rolling my steps, and I'm avoiding a lot of my usual aches and pains.  Felt great too: wind was solid the whole time.  Uphills more comfortable than downhills.

Training Log: Entry 2537

PM WORKOUT

MAX EFFORT LOWER

(3) Mat Pull
5x135
5x225
3x315 (left hamstring twinge)
1x405
1x495 (straps, no belt)
1x585 (straps and belt from here on out)
1x635
3x585

GIANT SET (dead-hyper-squat)

Low handle trap bar lift 405 (touch and go)
3x10

Reverse hyper 360
3x10

SSB squat 225
3x10

Notes: 3:45 between heavy pulls.  2:00 between giant sets.  This is 5 days of training in a row right after my strongman comp, so I was pretty stoked with how this went.  Felt a few small pops in my back on the set of 635, but doesn't seem to indicate anything.  Might have just been some kinks from the comp working themselves out.  Pulled something in the left hamstring on the warm-ups, and all week my hips and hamstrings have been cramping.  Just weird side effects I suppose, because my body has felt great post comp otherwise.

Decided to save all my energy on the eccentric today and just let the bar slam.  Was cathartic.

First time using the low handles on the trap bar.  It's a VERY long ROM, which is weird because you'd figure it'd be like a barbell dead.  Only thoughts are that I'm bending my knees more than my hips, which makes me feel like I'm going far.  Figure this will carryover some to the car deadlift in 6 months, but also some variety should be good in my supplemental work.  Plan is to alternate between this and axle deficit deads weekly.  May just swap out the buffalo bar and alternate between SSB and SSB front squat here.  In truth, I'm at the point where I don't care how much I'm squatting so long as it's making me stronger, and, in particular in the deadlift.  I want to have a nasty overhead press and a deadlift that is borderline blasphemy, and everything else is just there to support that.  At least, as far as the barbell lifts go. 

Back to an adequate level of fluffiness.  Belt is fitting snug again.

Training Log: Entry 2536

AM WORKOUT

Axle bench press 311
1x9
1x7
1x5
1x4

Close grip axle bench press 261
1x10
1x8
1x7

Swiss bar incline bench 215
2x10
1x8

Dips
1x36
2x25

Notes: 3:45 between sets.  Think I'm going to implement a plan I've had for a while and start rotating the movements on this.  Between the running, the post competition, and how long I've been sticking with this program (about a year now), I'm beating my head against a wall.  Changing the order of the movements comes right out of the Jon Andersen playbook, so it's staying with the method.

Plan is to start with the incline bench, then flat bench, the close grip.  Will have to drop the weight on flat and close grip, and making the incline bench the primary movement will most likely carryover better to overhead pressing anyway.

Still gonna stick with the rest period reduction approach, and keep the supersets with the ab wheel.   

Training Log: Entry 2535

AM WORKOUT

GIANT SETS (squat-keg clean-reverse hyper)

Buffalo bar squat
8xBar
8x140
8x230
8x320
1x390
20x230/20x140 (stripset)

Keg clean 100lbs
6x3

Reverse hypers 450
6x10

Notes: Was definitely feeling the effects of the illness yesterday.  320 felt more fatiguing than it should of, but still pretty light.  390 felt much heavier than it should have, so I shut it down to not do anything terribly stupid.  Figured I'd work some of that higher rep work I was discussing earlier at that point.

Rested 3:45 between the first 5 giantsets, then rested 2 minutes and did the keg cleans and reverse hypers for another superset, then rested 3:45 and did the stripset.  Might do something similar for the rest of the training cycle.

Knew I was in a bit of a bind when my belt was loose.  Just means I get to eat even more.

Training Log: Entry 2534

AM WORKOUT

TREADMILL RUN

Incline: 1
Speed: 6.4 mph (9:23 mile)
Distance: 8 miles
Time: 1hr 15 minutes

Notes: Started experiencing a minor allergic reaction to something I ate at about the 4 mile mark.  Made it tough to breathe.  Suppose that means no Taco Bell breakfast quesadillas pre-run.  Been eating a lot of junk just to get the calories up with the training.  Aside from that though, this went better than I anticipated so soon after the comp.  It still sucks, I don't like doing it, but I'm better at it.  It's more the mind than anything else at this point, because my heart and lungs are holding out well and my body doesn't break down much on it.  Left achilles played nice, right foot didn't go numb for too long, and my stride is improving.

Going to try to squat in the evening today.  I have plans on throwing in high rep work on the backoff set later in the training cycle, but today is going to be a bit more traditional while I gear up for the race.

Training Log: Entry 2533
LATE AM WORKOUT

SUPERSET (Press-pulldown)

Axle strict press
5xAxle
5x66
5x146
5x166
12x191

Lat pulldown 110lbs
5x10

GIANT SETS (Press-dips-raises-pull aparts.  Sets 1 and 4 axle strict press, 2 and 5 barbell behind the neck press, 3 and 6 log clean once and strict press away)

Axle strict press 161
1x10
1x7

Barbell behind the neck press 125
1x10
1x7

Log clean and press away 150
1x10
1x7

Dips
6xFailure

DB lateral raises 30
2x12
4x11

Band pull aparts
6x12

DB curls 15lbs
1x100

Notes: 2:00 between giant sets.  For the curls, I took to leaning back against my axle in the rack as a semi-incline curl.  Just helped keep technique a little strict so I could get blood flowing into the biceps.

12 was the goal for that topset on presses, so happy to hit that. I walked the TM back 2 cycles to give me a little breathing room post comp, which should allow me to keep growing leading into the next comp.  Cut out the backoff set for today because it woulda been the same weight as the press supplemental set and that seemed silly.

Gonna open up the mad science lab on this one: plan for the supplemental work is 3 press movements.  Axle strict press will be a mainstay.  After that, I'll have 1 week where I use behind the neck press and log, and another week where I do trap bar press from the rack and keg clean and press.  Behind the neck press has been a great addition to the training and paid off a ton in this last comp, but now I need to get better at pressing a weight far out in front of me, so the log should carry over well to that while still being a pretty generic press overhead, while the keg will have direct carryover to the competition.  Once I get the Bartos loadable keg, it will be especially easy to program.  The trap bar press will get me more practice at neutral grip pressing while getting me a very full ROM similar to the axle and behind the neck pressing.  I'm thinking that more angles are just going to get me stronger all over.

First time touching a log since Jul of '18.  That first set was ROUGH, balance was all over, but I got better come the second go around.

Still pretty beat up.  I need to run, but my left knee is swollen.  Gonna try it tomorrow. 

COMPETITION REPORT

Wrote up my report from my most recent comp here

https://mythicalstrength.blogspot.com/2019/10/strongman-competition-write-up-strength.html

In sum, took 4th of 11 or so while giving up 15lbs.  I'm still feeling pretty solid and got a good way forward.

Training Log: Entry 2532

AM WORKOUT

TREADMILL RUN

Incline: 1
Speed: 6.6 mph (9:05 mile)
Distance: 6.55 miles
Time: 59:32

Notes: This was awful.  Wanted to quit from about mile 2 and on.  This is the pace that would be necessary for a sub 2hr half-marathon, which means my wife is nuts for how often she's done that.  Left achilles/calf is getting tight during the runs, but not as much pain as last time, and right foot went numb for a long time.  Gutting this out as well as I can.

PM WORKOUT

PRESS DELOAD

GIANTSETS (Press-dip-raise-pull apart: odd sets behind the neck press, even sets axle strict press)

Behind the neck barbell press 120
3x10

Axle strict press 160
3x10

DB lateral raise 30
6x11

Band pull aparts
6x12

Notes: 2:00 between giant sets.  Think this is gonna be the last heavy workout before the comp.  I'm feeling pretty beat up, and time off and good food should go a long way.  Cannot wait to be done doing continentals, because they've been beating the hell out of my thumb joint.

Training Log: Entry 2531



PM WORKOUT

MAX EFFORT LOWER

Deficit axle deadlift against strong short bands
3x136+bands
1x226+bands
1x276+bands
1x365+bands (10lb PR)
1x376+bands (10lb PR from PR set within session)

GIANT SETS (dead-hyper-squat)

(3) Axle deficit deadlifts 366
3x10

Reverse hyper 370
3x10

SSB front squats 210
3x10

Notes: 3:45 between hard pulls, 2:00 between giant sets.  Didn't have the straps set well on the set of 366, so really dialed them in and made the most of the set of 376.  Had NO idea you could hitch against bands like that, but I'm apparently magic.  Once again, the warm-ups felt stapled to the floor, and somehow got harder from there, but I just kept finding more deeper inside of me.

Giant sets were rough.  Post comp will be a good time to introduce a little variety.

On that note, I'm signed up for the Kansas City "Brawn and Brews" comp on 4 Apr.  This is a show tailor made for me.

Keg press medley: 200, 225, then 275 for max reps
Hussafel: 280lbs, 60' down and 60' back for time
Car deadlift: Max reps with NO up command (Is it Christmas?)
48" stone over bar: 260lb stone

Tie breaker event is arm over arm sled drag.  I have no plans to train for that, because screw that event.

With my Bartos Power Keg coming for my birthday (because my wife is awesome), I'm excited about getting my keg press up, and the rest are great events for me, and in general.  This might actually re-light the fire.


Also, realized I haven't deloaded my press in quite a while, so this week will be good for that.

Training Log: Entry 2530

TREADMILL RUN

Incline: 1
Speed: 6.3 (9:30 mile)
Distance: 10 miles
Time: 1hr 35min

Notes: My conditioning continues to improve.  Did not check the clock until 7.5 miles in.  Heart and lungs are fine, knees and feet are ok during the run, achilles on left side got tight out of nowhere.  Immediately post run, knees aren't happy, but I'm thinking it will pass.  Still no breaks/no water.  I want to take a moment to celebrate the ridiculous shape I'm in to go from no running since the end of May to 10 miles in the span of 7 training sessions while prepping for a strongman comp.  Also probably for the best, because if I had to do this with more sessions or over a longer training span, I'd most likely burn out. 

Training Log: Entry 2529

PM WORKOUT

Axle bench press 311
2x10
1x5

Close grip axle bench 261
2x10
1x7

Swiss bar incline bench 215
2x10
1x9

Dips
1x36
1x26
1x23

Standing ab wheel between sets of benching (3x7, then sets of 6 for the rest)

Notes: 3:45 between benching, 2:00 between dips.  The close grip and swiss bar were victories, but I came into this completely unprepared.  Been eating like a bird, and I need to knock that crap off.  Changing work schedule is screwing with my nutrition.  Going to try to get in a 10 mile run tomorrow or Friday and I definitely need fuel for it.  May bring back the weight gainer.  I'm on the brink of something big and I just need to keep eating to support it.

Connective tissues are feeling decent enough.  Achy, but not debilitating. 

Training Log: Entry 2528

PM WORKOUT

GIANT SETS (squat-stone-hyper)

SSB Squats
8xBar
8x155
8x245
8x335
6+2x415
8x335

Stone of steel lap and extension (60lbs and spacers)
6x2

Reverse hyper 450
6x10

Notes: 3:45 between rounds. Unexpected workout: was supposed to work tonight but was called off and rescheduled for tomorrow morning.  Wasn't really preped for this and performance lagged a little, but it's a good "bad day" performance.  The stone moved well today, and the arms are feeling good enough to make it through the training cycle.

Coming up with more plans for how next training cycle will go.  Got my eye on another comp in april that has a keg press, car deadlift, husafel and stone series, which should be easy to adapt to.  Planning on swapping or rotating the deficit axle deads with trap bar for giant sets on deadlift day, going to work in the deathset of squats on squat day, and thinking of using 3 implements for press day giant sets.  Axle, keg, and either log or trap bar press.  Should be able to make it all work.

Training Log: Entry 2527

AM WORKOUT

TREADMILL RUN

Incline: 1
Speed: 6.5 (9:14 mile time)
Distance: 6.55 miles
Time: 1hr 48 seconds

Notes: This really sucked.  My cardio is good, and even the body is holding up ok, but this just gets more awful as I go.  Used some new socks and it seemed to cut down on the hotspots.  Still most likely need some new shoes, as my feet keep going numb.  Running style is part of that, but padding would go a ways too.


PM WORKOUT

SUPERSET (Press-pulldown)

Axle strict press
5xAxle
5x66
5x176
3x196
6x221 (lifetime PR)
6x221 (push press)
1x221 (continental)

Grenade ball pulldown 110
6x14

GIANT SETS (press-dip-raise-pull apart: odd sets axle strict press, even sets behind the neck barbell press)

Axle strict press 161
2x10
1x7

Behind the neck barbell press 120
2x10
1x8

Dips
6xFailure

DB lateral raise 30lbs
4x11
2x10

Band pull aparts
6x12

Axle curls
1x50

Notes: 3:45 between heavy presses, 2:00 between giant sets.  The topset was a lifetime PR, and if I could've kept my head from spinning I have a feeling I coulda managed a 7th rep.  Pretty much just pressed until I passed out.  Should hopefully mean even greater stuff in the future when I'm not running so much.

Left shoulder acted like it wanted to sublux during one of my warm-ups.  Usually not the bad shoulder.

Continental moved better.  When I can chalk up and commit, it should be good.

Training Log: Entry 2526

PM WORKOUT

Axle continentals
1x136
Existential meltdown
5x136
1x206
0x256
Acceptance
1x206

Notes: Got rained out today and decided to just stick with continentals.  Hurt like hell and grip was toast.  Gonna blame this on the ME work.  I think I may in fact take a deload before my comp at this point just because it might do me some good based off this evidence.

Training Log: Entry 2525

PM WORKOUT

MAX EFFORT: Axle deficit deadlift against strong short bands
5x136+bands
1x226+bands
1x295+bands
1x345+bands
1x355+bands

GIANT SETS (dead-hyper-squat)

(2) Axle deficit deadlift 366
3x10

Reverse hyper 360
3x10

SSB front squats 205
3x10

Notes: 2:00 between most deads and the giant sets.  This ME variation is most likely what I have to thank for my ability to grind through reps, because it's amazingly tough.  Pulled the first set of warm-ups and thought I mighta already bit off more than I could chew.  Never got any easier, but I just kept finding more in me for it.  These are the next level up in bands from the last cycle, so it's been interesting to see how that goes.

Giant sets were awful.  I kept recovering within the span of 2 minutes, but getting my head right took some doing.  Really hitting some interesting levels on it.

Training Log: Entry 2524

PM WORKOUT

Axle bench press 311
1x10
1x8
1x4

Close grip axle bench 261
1x10
2x6

Swiss bar incline bench 215
1x10
2x7

Dips
1x41
1x30
1x26

Standing ab wheel between sets (2x7, 5x6)

Notes: 2:05 between benching, 2:00 between dips.  3 weeks of working nights is taking it's toll, with an average amount of sleep per day being about 5-7 hours split over the course of 3-4 naps.  Bench strength was really sapped.  Still, hoping things will shape up well next week when I let the rest times get up.

Training Log: Entry 2523

AM - PM WORKOUT

TREADMILL RUN

Incline: 1
Speed: 6.3 (9:30 mile)
Distance: 9 miles
Time: 1hr 24 mins

Notes: Literally the furthest distance I've ever run at one time.  I haven't been logging it, but all runs have been without stopping and without water breaks, and this was no exception.  In truth, I'm fairly confident that, if I stopped, I wouldn't be able to start again.  Just relying on momentum to carry me through.  Hot spots continue on both feet, but I'm hoping they'll just eventually callus over.  Right quad/patella was starting to ache a little.  Really working on improving my stride to help with pressure/pounding.  I may start scaling my 6.55 mile run down in distance while focusing on upping the speed as I continue to increase the distance on my long runs in order to keep total mileage about equal, because I can see how this could start getting dicey.

Food is the biggest variable right now.  With my current schedule with work, I'm pretty much just sleeping long enough to be recovered from work, waking up, eating, working out, then going back to sleep until it's time to get my kid from school.  After these long runs, it's hard to find the energy and time to eat vs getting more sleep.

Training Log: Entry 2522

PM WORKOUT

GIANT SETS (Squat-stone-hyper)

Buffalo bar squat
10xBar
10x140
10x230
10x320
10x380
10x320

Stone of steel lap and extension (loaded w/60lbs+spacers)
6x2

Reverse hyper 450
6x8

Notes: 3:45 between rounds.  Took a much needed and much protested day off yesterday and it paid off.  Spent that day letting my fever break and coughing a bunch of gunk out of my system.  Not 100% today, but significantly recovered, and wasn't hurting too bad between sets.  I used the soft belt under the Inzer belt for all sets of squats today.  I'm finding it works better for the high rep stuff, where the weight isn't quite so heavy.  Success with the stone compared to last week.  Still had trouble extending on the second rep of the later sets, but lapping was no issue. 

Right now, everything is working well, but after the competition and the half marathon I'm thinking of ending this day with a big squat dropset like I used to end deadlift days.  I think I can manage recovery on it if I play it smart, and it should show some growth in the squat.

Training Log: Entry 2521

AM WORKOUT

Treadmill run
Incline: 1.0
Speed: 6.4 (9:23 mile)
Distance: 6.55 mile
Time: 1hr 1 minute

Notes: Cold is kicking my butt, so decided to get in the run first and lift in the afternoon.  Definitely getting back into running shape quickly.  Was actually feeling good at the 3 mile point.  Got hot spots on both feet now.  Wife says she thinks it's my socks rather than my shoes, so something to look into.  Working on rolling the foot more in my stride.

EARLY PM WORKOUT

SUPERSET (press-pulldown)

Axle strict press
5xAxle
5x66
3x161
3x186
5x211
8x211
9x211 (push press)

Grenade Ball pulldown 110
6x12

GIANT SET (press-dip-raise-pull apart: odd sets behind the neck press, even sets strict press)

Barbell behind the neck press 120
2x10
1x8

Axle strict press 161
1x10
1x8
1x7

DB lateral raise 30
3x11
3x10

Band pull aparts
6x12

Notes: 3:45 between heavy sets, 2:00 between giant sets.  I got the headspins BAD on the first set of 211.  Normally I can push right through, but I imagine the cold and the run beforehand played their part, because I pretty much blacked out into the rack.  Rested and re-attacked for a better outcome.  Otherwise, this was a ball-buster of a workout and I'm glad it's done.  This will be the hardest training day of the week, so it's good it's over.

Training Log: Entry 2520

PM WORKOUT

EVENTS

Axle continentals
5x136
3x206
1x256

Farmer's walks (32', turn, 32')
1 round w/165
1 round w/185
1 round w/215
1 round w/235

Notes: 2 minutes between farmer's walks.  Continental was more explosive than last week.  Re-learning the technique.  If I'd be willing to chalk my hands, I'd have an easier time, but chalk on an Apollon's axle seems like a crime.  Gym failed on the first round of farmers by using Rogue collars.  They slipped right off at the start of the turn and sent the handles and weights everywhere.  After that, pretty uneventful.  I thought 235 was going to feel awful, but only the pick sucked.  After that, I moved fast, once again realizing the secret that I have to FORCE myself to move quickly.  All just re-learning stuff.

Got a minor cold.  It's annoying.  Sore throat and fatigue.

Training Log: Entry 2519

MAX EFFORT LOWER

High Handle trap bar lift
5x135
5x225
3x315
1x405
1x495
1x585
1x635
1x715 (10lb PR)
3x635

GIANT SET (dead-hyper-squat)

(4) Axle deficit deadlift 346
3x10

Reverse hyper 360
3x10

Buffalo bar squat (flat soled shoes) 230
3x10

Notes: 3:45 between heavy pulls.  2:00 between giant sets.  Accidentally set my camera on the press height instead of the deadlift height.  Still, you can see how much strain I got on this one. Was feeling stronger today compared to last week, and the constant success on this is setting me up well.  Definitely perfecting the ability to grind through the tough spots.  Also learning how to get the bar better centered at the start of the pull.

Giant sets were ROUGH.  Trying my hardest not to vomit during deadlifts. Think a stomach bug may be going around the family.

10lb PR set with 14.5 miles of running and working nights all week averaging 5 hours of broken sleep a night.  This training cycle is really going well.

Training Log: Entry 2518

LATE AM/EARLY PM WORKOUT

Treadmill run

Incline: 1
Speed: 6.3 (9.5 minute mile)
Distance: 8 miles
Time: 1:16

Notes: This was much easier having not done a lifting workout 30 minutes prior.  Just felt much more "even" though out.  Didn't check the clock nearly as early or want to quit as often.  It still sucks.  I'm thinking at this point I have the GPP to get through this without it being too awful on my system, and it's more just going to be the mental fortitude to slog on through.  The treadmill allows me to cheat because it's not on me to keep going, but having to do it on my own will be a challenge I'm sure.  Still, I'm pleased with how quickly I'm regaining my distance endurance.

This was after a rough night.  Got home around 0350, woke up at 0615 to get the kid off to school, got back to bed from 0730-1000 and then hit this after getting in 2 protein bars and some sausage.  The eating schedule is the trickiest part.

Training Log: Entry 2517

LATE AM WORKOUT

Axle bench press 311
1x10
1x8
1x5

Close grip axle bench press 261
1x10
2x8

Swiss bar incline bench 215
1x10
1x9
1x8

Dips
1x40
1x29
1x25

Notes: 2:25 between sets. Still feeling impact of schedule/nutrition shift.  Just running out of gas midworkout. Real thing is that I'll have to re-establish baselines and expectations, but I don't foresee it meaning any sort of strength drop off.  I might start throwing some variety into this, as my elbows are really starting to feel pissed off.  In truth, that's a product of the stone of steel and sandbag every week, but I'm sure using the same movement pattern for so long isn't helping.  Might even make it stupid simply by doing the incline bench BEFORE the close grip, but I've also considered doing a close grip incline bench and then something else instead of close grip benching (maybe floor press or log press).  Just some things to consider.

Going to try to get in another long run tomorrow so that I can take Friday off from training before heavy pulls on Saturday.  Still trying to get in as much food as possible.

Training Log: Entry 2516

PM WORKOUT

GIANT SETS (Squat-stone-hyper)

SSB front squat
6xBar
6x135
6x225
6x275
6x315
6x275

Stone of steel lap and extensions (stone loaded w/60lbs and spacers)
6 sets of singles and doubles

Reverse hyper 440
6x12

Notes: 3:45 between sets.  Finally hit my breaking point on the stone.  Part of it was trying to use a technique that put less strain on the biceps, but for the most part it's gotten to the point where it's heavy and slippery enough to be a challenge.  Goal was doubles each round, but did not meet it.  Will keep the weight the same until I can.  Realized as of today I had been loading the SSB pretty stupidly, and that if I start with a 35 per side I get a more conventional "135-225-315" vs "155-245-325".  Think it made for a better loading pattern.  Went with last week's approach of keeping the soft belt on for as long as I could, to include the 4th and 6th set.  Still went with just the basic Inzer belt for the 5th set.  It's a little harder to hit depth with the soft belt on, but it does make my core feel stronger, so trade offs.

Dealing with an interesting issue of nipple chafe from the run yesterday.  Felt it during the stones.  Life's fun that way.

Training Log: Entry 2515

AM WORKOUT PART I

SUPERSETS (press-pulldown)

Axle strict press
5xAxle
5x66
5x151
5x176
12x196
10x196 (push press)
1 continental of 196

Grenade ball pulldowns 110
6x10

GIANT SETS (press-dip-raise-pull apart.  Odd sets axle strict press, even sets barbell behind the neck press)

Axle strict press 161
1x10
2x7

Barbell behind the neck press 120
1x10
2x7

Dips
6xFailure

DB lateral raise 30
2x11
4x10

Band pull aparts
6x12

Axle curls
1x50

30 mintues of rest, and then...

AM WORKOUT PART II

Treadmill run

Incline: 1
Speed: 6.3
Distance: 6.55 miles
Time: 1hr 3 minutes

Notes: Ok, big training day here.  For the presses, went 3:45 between heavy presses and 2:00 between giant sets.  Hit this workout after waking up and walking my kid to school.  Working nights this week, so learning how to use my downtime.  Found myself running out of gas through the workout, so I'm gonna need to focus on getting in some decent calories quickly.  Left bicep is still really achy, despite taking a break from events yesterday, so I'm cutting the direct bicep work down for now.  Balance.  Was an otherwise productive session.

Took off 30 minutes and ran half a half marathon, so I suppose that's a quarter marathon.  Picked a speed that set a 9:30 mile pace.  Not fast by any means, but sustainable for now, especially with the incline set.  I definitely wanted to stop at mile 2, but pushing through that got me in a better place.  I'd have parts within later miles where I felt good, and then it would suck again.  Still, wanted to see if I had halfway in me before I gave this some serious thought.

I know there are probably better and smarter ways to balance this training, but I'm just gonna experiment and see what works for me and my schedule.

Developed a small hotspot on my foot.  Will need to watch for that.  Gotta get the calories in too.  Treadmill said I burned 1000 of them.  Not sure if that's real.

Training Log: Entry 2514

PM WORKOUT

MAX EFFORT LOWER: High Handle Trap bar lift
5x155
5x245
3x325
1x425
1x515
1x605
1x655
1x705 (5lb PR)
6x605 (1 rep PR)

GIANT SETS (dead-hyper-squat)

(3) Deficit axle deadlifts 346
3x10

Reverse hyper 340
3x10

SSB front squats 165
3x10

Notes: 3:45 between heavy pulls, 2:00 between giant sets.  Went without straps up to and including the 515 set.  I was NOT feeling like I had any heavy pulls in me today.  Perhaps it was the run yesterday, or that I had been averaging 5 hours of broken sleep all week this week, but either way every set from 515 on felt HEAVY.  Somehow, I just kept finding more in me when I dipped in for it, but after that 705 set I was fairly confident I had used it all up, so I went back for 605 to see what I could do.  I could feel myself not getting my hips down on a few, but it's good to know I have that strength from different angles.

Still focusing on keeping my foot placement on the trap bar similar to the foot placement I would use on a conventional deadlift.  I had to focus on bringing the feet back together on the 605 set, because they kept wanting to come out.

Giant sets were rough.  Front squats are finally at just about the right weight. 

Training Log: Entry 2513

PM WORKOUT

4.5 mile run, .5 mile walk

Notes: Did this with the Mrs, so she could get in some mileage and I could assess what sorta running shape I'm in.  The answer: not great.  Fun fact about this workout: I got home from work at 0330, slept until 0615 so I could walk my kid to school, got back to sleep at 0745 and woke up at 0930, then lived off a zero carb Rockstar in the morning and a zero carb Monster before the run.  So...not awesome.  The only advantage I had over the Mrs is that I was FAR better heat adapted than she was due to my training in the garage, so though she was beating me on speed and endurance, I was able to keep up just because the heat wasn't beating me up as bad.

I may still try to tinker with the half-marathon, but I need to get some better shoes.  Feet were definitely feeling this one.

Cheat meal'd it at a pizza buffet tonight.  Wanna hit something big on the trap bar tomorrow. 

Training Log: Entry 2512

PM WORKOUT

Axle bench press 311
1x10
1x9
1x6

Close grip axle bench press 261
1x10
1x9
1x8

Swiss bar incline bench 215
1x10
2x7

Dips
1x36
1x30
1x26

Standing ab wheel between sets 8x6

Notes: 2:45 between sets of benching, 2:00 between dips.  My right elbow is PISSED at me.  Hardest part of the workout was pulling my left elbow sleeve on before each set.  Imagine it's all the stone and sandbag work.  Was very stupidly set-up before the first set of the day, totally unfocused, thinking about what I was gonna make for dinner before I realized midway through I was doing a workset and not a warm-up.  So I suppose it's cool that I got that done.  Kept hitting the j-hook on the second and third set of the incline swiss bar bench.  I've started my job's new shiftwork schedule, which has resulted in me getting about 3-4 hours of sleep when I get home before I get up, get my kid to school, and then grab another 1.5 hour nap.  Fatigue may be a contributing factor.

Training Log: Entry 2511

PM WORKOUT

SUPERSETS (squat-stone-hyper)

Buffalo Bar Squats
8xBar
8x140
8x230
8x320
8x400
8x320

Stone of steel lap and extension (55lbs + spacers)
6x3

Reverse hyper 440
6x10

Notes: 3:45 between sets, 4:45 between penultimate and final set.  Yesterday, I wore my Rehband soft belt through the whole workout and it really went a long way in mitigating lower back fatigue, so I tried it as much as I could with this workout, basically wearing it between sets and then under one of my Inzer belts on the sets of 320.  Definitely helpful for those purposes, but makes depth a bit tougher to get to, so I went without it for the set of 400.  That was pretty awesome to hit under these conditions.  Whenever I can manage 405 for 8, I know I'm good for 500 for a single, and being able to get it under this significant amount of fatigue just means there's even more there if I need it.

The stone is getting to the point where I'm gonna need to switch to doubles.  The weight isn't so much the issue as is the sweat.  Hard to get a grip, which is putting a lot of stress on my biceps.  Compounding that with the sandbag and the curls, they're feeling beat up.  Gotta watch for that.  That said, being able to lap the stone each time on this gives me some confidence.

Lower back pump was intense on this one.  Had to lay down before the last 2 sets. 

Was able to wring out my shirt post workout.  This one REALLY sucked.

Training Log: Entry 2510

EARLY PM WORKOUT

SUPERSETS (press-pulldown)

Axle strict press
5xAxle
5x66
5x171
3x196
8x216

7x216 (push press)
1x216 (continental, no press)

GB pulldowns 100
6x14

GIANT SETS (press-dip-raise-pull aparts.  Behind the neck press on odd sets, axle strict press on even)

Barbell behind the neck press 115
3x10

Axle strict press 156
3x10

Dips
6xFailure

DB lateral raise 30
6x10

Band pull apart
6x12

Dumbbell curls run the rack (no rest between sets)
10x10lbs
10x15
10x20
10x25
10x30
10x35
5x30 (hammer curl)
5x25 HC
5x20 HC
5x15 HC
5x10 HC

Notes: 3:45 between heavy presses, 2:00 between giant sets.  Really think I coulda gotten 9 on topeset, but once again was running into the garage door motor.  Need to take 1 more step back in the set-up and get really cleared.  Push presses had similar issues, in that I kept falling forward and having to correct.  All that said, this session bodes well for the comp, as I'm at more than 90% comp weight and moving it with strict presses with ease.  Hit the continental just to keep getting in some practice.

Giant set moved smoothly.  Fun fact is that, when I first started 5/3/1 way back in 2011 or so, my first ever 5s week ended with 155lbs, and I managed 8 reps.  The fact I'm now using 155 for a psuedo-BBB style supplemental workout for sets of 10 is pretty nuts in that regard.

Hurt something in the arch of my right foot yesterday during events, but specifically in BETWEEN events, when I was just pacing around my garage.  Just feels like a sprain in whatever muscle is there. Should bounce back quick, but it's annoying.

Training Log: Entry 2509

EVENTS DAY

Axle continentals
5x136
3x206
1x256

Farmers (215lbs) and Sandbag (250+lb) medley
5 rounds

1 more 36' carry with the sandbag

Notes: 2:00 between rounds on the medley. For the farmers, 36', turn, 36'.  Sandbag was 36'.  And then, since it was odd rounds, I had to carry the sandbag one more time to get it back to the starting line.  Feeling better and better with my footspeed each week.  The first round is always basically a warm-up, and I'm plodding along, but after that I can feel myself moving, and the 3rd round was my best one, as I had the whole "controlled fall" thing going on, along with an explosive start.  Grip is holding out strong with the turns as well, which means a straight shot should be good.  Need to focus on keeping my head up past the finish-line to keep the shoulders from rolling forward.

Broke out my new Inzer belt with the soft belt underneath, and it worked REALLY well.  Very pleased with the combo.  Sandbag can get just a little slippery with it, so come gametime I MAY strip it off in between runs on the medley; we'll see.  However, where it REALLY shined was on was the continentals I did at the start.  About 5 weeks out form comp now and needed to see if I still could do it. The continentals were definitely ugly, but I hit 15lbs over comp weight.  If I can get it faster, I'll save energy.  The soft belt meant no pinching on the continental, which meant I could focus a lot more on the pull.  Always a plus.

I'm ramping up the training pretty hard these days.  Calories are gonna need to follow.

Training Log: Entry 2508

PM WORKOUT

Max Effort top Down Deadlifts
5x135
5x225
3x315
1x405
1x495
1x585
1x625 (5lb PR)
1x635 (10lb PR from PR set within training session)

GIANT SETS (dead-hyper-squat)

(2) Axle deficit deadlift (deadstop) 346lbs
3x10

Reverse hyper 340
3x10

Buffalo Bar Squat 210lbs
3x10

Notes: 3:45 between heavy pulls, 2:00 between giant sets.  Honestly wasn't feeling very strong coming into the workout.  The set of 585 felt incredibly heavy.  Went for a small PR and it felt decent, so pushed harder.  All seemed to pay off.  Giant sets are moving along well, but the back pumps are insane.  Happy with the weight now, as I'm 100lbs shy of what I'll be doing in comp, and that's using an axle, with a deficit, after max effort pulls.  A barbell at normal height while fresh is gonna be awesome.

On the top downs in particular, hardest part remains the unrack and the brace, but I think that's going to carry over well to medleys where I have to get set quickly.  I notice I'm forced to pull much smoother and hitch less with this style.  My hope is that between the heavy partials and the full ROM top downs, I'm building everything through on the actual pull.  I foresee this paying off to a big full ROM pull down the line.