Training Log: Entry 2388
PM WORKOUT
GIANT SETS (SSB squat-box jump-reverse hyper)
SSB squats
8xBar
8x155
8x245
8x335
8x365
8x245
Box jumps
6x5
Reverse hyper 230
6x10
Power clean-pull up circuit (no rest between round)
9 reps each
7 reps each
5 reps each
Notes: 3:45 between sets on the giant sets. Really like what I've come up with here. The hard rep numbers on the work up sets and the assistance work in between does a good job of fatiguing me and making light weight feel heavy, to the point that the back off set is a real challenge. Might throw in one more, as this workout clocks in at the 50 minute point. Glad to find a way to get the cleans in there; don't want to lose what work I've put in.
Still no real drive to get up in the morning. Just gonna ride it out.
Woke up at 196.4. My caffeine consumption is way up. I notice that tends to happen when I drop fat.
Wednesday, February 27, 2019
Monday, February 25, 2019
Training Log: Entry 2387
PM WORKOUT
Axle bench press 281
2x10
1x9
Close grip axle bench press 231
3x10
Swiss bar incline bench
10x210lbs
10x195
8x195
Dips
1x24
2x20
Standing ab wheel between all sets of benching/varitions
3 for the first 2 rounds, 2 reps for the rest
Notes: 2:50 between sets of benching, 1:50 between sets of dips. Mrs and I are beat from shoveling snow all the goddamn time, so the alarm went off this morning for the workout and we both voted no. Still getting the most out of the PM workouts. Misload on the first set of swiss bar incline and it went better than expected. The ab wheel is getting easier. Really big fan of how this day goes.
Woke up at 197.4. Going to blame some of that on weekend bloat.
PM WORKOUT
Axle bench press 281
2x10
1x9
Close grip axle bench press 231
3x10
Swiss bar incline bench
10x210lbs
10x195
8x195
Dips
1x24
2x20
Standing ab wheel between all sets of benching/varitions
3 for the first 2 rounds, 2 reps for the rest
Notes: 2:50 between sets of benching, 1:50 between sets of dips. Mrs and I are beat from shoveling snow all the goddamn time, so the alarm went off this morning for the workout and we both voted no. Still getting the most out of the PM workouts. Misload on the first set of swiss bar incline and it went better than expected. The ab wheel is getting easier. Really big fan of how this day goes.
Woke up at 197.4. Going to blame some of that on weekend bloat.
Sunday, February 24, 2019
Training Log: Entry 2386
Conditioning
Heavy bag boxing
10 rounds
2 minutes on, 30 seconds rest
Notes: Been reading through a book called "Championship Streetfighting: Boxing as a Martial Art" by Ned Beaumont, and it's done a good job of opening my eyes to just how garbage my right straight is, so today I spent a LOT of time drilling the hell out of it. It paid off; first time in a LONG time I felt like I had thrown the punch with any conviction. Need to work on including that while making it part of a combo, but was still good to feel some solid power in it.
Next as much time/energy spent slipping or weaving; this was more about keeping power in the punches. Much more exhausting as a result. Per my usual protocol, I spent the 10th round punching for the full 2 minutes, going head-head-head-head-body-body-body-body repeat. Still exhausting.
Was great to be able to actually SEE the heavy bag. Still 2 more months before I'm cleared to take a punch to the head though.
No weigh in this morning.
Conditioning
Heavy bag boxing
10 rounds
2 minutes on, 30 seconds rest
Notes: Been reading through a book called "Championship Streetfighting: Boxing as a Martial Art" by Ned Beaumont, and it's done a good job of opening my eyes to just how garbage my right straight is, so today I spent a LOT of time drilling the hell out of it. It paid off; first time in a LONG time I felt like I had thrown the punch with any conviction. Need to work on including that while making it part of a combo, but was still good to feel some solid power in it.
Next as much time/energy spent slipping or weaving; this was more about keeping power in the punches. Much more exhausting as a result. Per my usual protocol, I spent the 10th round punching for the full 2 minutes, going head-head-head-head-body-body-body-body repeat. Still exhausting.
Was great to be able to actually SEE the heavy bag. Still 2 more months before I'm cleared to take a punch to the head though.
No weigh in this morning.
Saturday, February 23, 2019
Training Log: Entry 2385
PM WORKOUT
(5) Texas Deadlift Bar Mat Pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
14+4+4x495+chains
SSB front squats (rest pause: 12 deep breaths between sets)
8x245
4x245
2x245
1x245
16x155
40 minutes of shoveling snow w/45lb weight vest
Notes: 1 more rep than last week on the deads. I'm feeling stronger each time. Really reaping the benefit of Deep Water moving into an intensification phase. Front squats were a solid choice with the SSB.
Right shoulder is pissed off from the shoveling.
No weigh in this morning.
PM WORKOUT
(5) Texas Deadlift Bar Mat Pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
14+4+4x495+chains
SSB front squats (rest pause: 12 deep breaths between sets)
8x245
4x245
2x245
1x245
16x155
40 minutes of shoveling snow w/45lb weight vest
Notes: 1 more rep than last week on the deads. I'm feeling stronger each time. Really reaping the benefit of Deep Water moving into an intensification phase. Front squats were a solid choice with the SSB.
Right shoulder is pissed off from the shoveling.
No weigh in this morning.
Friday, February 22, 2019
Training Log: Entry 2384
PM WORKOUT
Axle strict press
5xAxle
3x151
3x171
9x191
10x171
GIANT SETS (press-dip-lateral raise)
Axle strict press 123
5x10
Dips
20
2x13
2x10
Lateral raise 15lbs
5x10
DB hammer curl (no rest between sets)
10x10lbs
10x15
10x20
10x25
10x30
10x35
Notes: 3:45 between heavy press sets, 2:00 between giant sets. Misgroved the topset of press, was going for 11 but it got in front of me. Made up for it on the 5x10. Otherwise, really pleased with how this turned out.
Woke up at 196.0. Light cheat meal today. Not feeling as deprived as usual.
PM WORKOUT
Axle strict press
5xAxle
3x151
3x171
9x191
10x171
GIANT SETS (press-dip-lateral raise)
Axle strict press 123
5x10
Dips
20
2x13
2x10
Lateral raise 15lbs
5x10
DB hammer curl (no rest between sets)
10x10lbs
10x15
10x20
10x25
10x30
10x35
Notes: 3:45 between heavy press sets, 2:00 between giant sets. Misgroved the topset of press, was going for 11 but it got in front of me. Made up for it on the 5x10. Otherwise, really pleased with how this turned out.
Woke up at 196.0. Light cheat meal today. Not feeling as deprived as usual.
Training Log: Entry 2383
AM WORKOUT
GIANT SETS (squats-jumps-reverse hypers)
Buffalo bar squats
10xBar
10x140
10x230
10x320
10x340
10x230
Box jumps
6x5
Reverse hyper 200
6x10
Pull ups
1x20
Notes: 3:45 rest between sets. I'm just figuring out the squats as I go. It's been like 2 months since I've had the buffalo bar on my back, and it shows. 320 felt like a million pounds on my back, and it kept sliding down as the set went on. Left knee was also pissed off once it was done. Shoulder mobility could stand to be better. It's one of those were taking this squat out of my rotation makes my knee feel better, but it also means losing some mobility and skill, so I'm thinking of running a wave pattern where I alternate the squat style by week. Something like a 10s week with the buffalo bar, then 8s SSB, then 6s Buffalo bar, then 10s SSB front squat, 8s buffalo bar, etc. Should hopefully keep the skill engrained while sparing the knee some damage. Also still plan to keep a squat in my deadlift workout. Need to get in some unilateral stuff where possible, and fit in cleans to keep the technique.
I liked the pre-exhaust effect of this workout though. Makes light weight feel heavy.
Woke up at 196.4.
AM WORKOUT
GIANT SETS (squats-jumps-reverse hypers)
Buffalo bar squats
10xBar
10x140
10x230
10x320
10x340
10x230
Box jumps
6x5
Reverse hyper 200
6x10
Pull ups
1x20
Notes: 3:45 rest between sets. I'm just figuring out the squats as I go. It's been like 2 months since I've had the buffalo bar on my back, and it shows. 320 felt like a million pounds on my back, and it kept sliding down as the set went on. Left knee was also pissed off once it was done. Shoulder mobility could stand to be better. It's one of those were taking this squat out of my rotation makes my knee feel better, but it also means losing some mobility and skill, so I'm thinking of running a wave pattern where I alternate the squat style by week. Something like a 10s week with the buffalo bar, then 8s SSB, then 6s Buffalo bar, then 10s SSB front squat, 8s buffalo bar, etc. Should hopefully keep the skill engrained while sparing the knee some damage. Also still plan to keep a squat in my deadlift workout. Need to get in some unilateral stuff where possible, and fit in cleans to keep the technique.
I liked the pre-exhaust effect of this workout though. Makes light weight feel heavy.
Woke up at 196.4.
Monday, February 18, 2019
Training Log: Entry 2382
PM WORKOUT
Axle bench press 281
2x10
1x8
Close grip axle bench 226
3x10
Swiss bar incline bench 190
2x10
1x9
Dips
20
2x14
Standing ab wheel (performed between sets of pressing)
1x3
9x2
Notes: 3:20 between sets of pressing, 1:50 between sets of dips. On the final set of dips, I wrenched something in my upper right shoulder blade. Just being stupid and not taking the movement seriously. I can already feel it's dorked up, so I'm putting some heat on it. Otherwise, very productive session. I'm enjoying having those standing ab wheels between sets. Good enough to get some stimulus without totally destroying me. Going to Hepburn them up, eventually getting all the way to 3s all the way around, then 4s, etc.
Warmed up by shoveling snow for 30 minutes.
No weigh in this morning.
PM WORKOUT
Axle bench press 281
2x10
1x8
Close grip axle bench 226
3x10
Swiss bar incline bench 190
2x10
1x9
Dips
20
2x14
Standing ab wheel (performed between sets of pressing)
1x3
9x2
Notes: 3:20 between sets of pressing, 1:50 between sets of dips. On the final set of dips, I wrenched something in my upper right shoulder blade. Just being stupid and not taking the movement seriously. I can already feel it's dorked up, so I'm putting some heat on it. Otherwise, very productive session. I'm enjoying having those standing ab wheels between sets. Good enough to get some stimulus without totally destroying me. Going to Hepburn them up, eventually getting all the way to 3s all the way around, then 4s, etc.
Warmed up by shoveling snow for 30 minutes.
No weigh in this morning.
Friday, February 15, 2019
Training Log: Entry 2381
PM WORKOUT
Axle strict press
5xAxle
5x136
5x166
12x181 (lifetime PR?)
10x166
Superset all sets w/20 band pull aparts
GIANT SETS
Axle strict press 123
3x10
2x8
Dips
5xFailure (Think it went 16, 13, 8, 8, 10)
DB lateral raise 15lbs
5x10
Hammer curl reverse strip set (pre-exhaust? Run the rack? What the hell would you call this? No rest between sets)
8x10
8x15
8x20
8x25
8x30
8x35
Notes: 3:50 rest between the topsets of the press, then 1:50 between sets of the giant sets. Helluva return to training after downtime; setting what I believe to be a lifetime PR for this weight. Coming into it from Deep Water, it's interesting. The weight FEELS a lot heavier than it used to feel back when I trained with higher percentages, but I could still hit it for more reps. I imagine it's a sign that my strength is built up but my ability to move heavy percentages has been reduced. Bodes well for how things will go after this run with some higher intensity stuff.
I'm happy with how this training day was set up, but I had the benefit of doing it without having to get ready for work. I'll see if it's viable with more time constraints.
Woke up at 196.2. Already looking leaner, which leads me to believe that most of my fluff was more bloat than anything else. Still, fitness test and Murph in March, being lighter will be good.
PM WORKOUT
Axle strict press
5xAxle
5x136
5x166
12x181 (lifetime PR?)
10x166
Superset all sets w/20 band pull aparts
GIANT SETS
Axle strict press 123
3x10
2x8
Dips
5xFailure (Think it went 16, 13, 8, 8, 10)
DB lateral raise 15lbs
5x10
Hammer curl reverse strip set (pre-exhaust? Run the rack? What the hell would you call this? No rest between sets)
8x10
8x15
8x20
8x25
8x30
8x35
Notes: 3:50 rest between the topsets of the press, then 1:50 between sets of the giant sets. Helluva return to training after downtime; setting what I believe to be a lifetime PR for this weight. Coming into it from Deep Water, it's interesting. The weight FEELS a lot heavier than it used to feel back when I trained with higher percentages, but I could still hit it for more reps. I imagine it's a sign that my strength is built up but my ability to move heavy percentages has been reduced. Bodes well for how things will go after this run with some higher intensity stuff.
I'm happy with how this training day was set up, but I had the benefit of doing it without having to get ready for work. I'll see if it's viable with more time constraints.
Woke up at 196.2. Already looking leaner, which leads me to believe that most of my fluff was more bloat than anything else. Still, fitness test and Murph in March, being lighter will be good.
Monday, February 11, 2019
Training Log: Entry 2380
AM WORKOUT
Axle bench press 276
3x10
Close grip axle bench 226
2x10
1x9
Swiss bar incline bench 185
3x10
Dips
1x22
1x15
1x12
1 set of 2 reps of standing ab wheel between all sets of everything.
Notes: 3:45 between benching sets, 1:45 between dips. Brought the ab wheel back because I want to keep training my abs but the sit-ups and planks are just inconvenient. Sub max, just accumulating volume. This was a solid session while keeping the straining to a minimum, which is why I let that one rep go on the close grip benching. Still like Deep Water's bench training format, so I think I'm gonna keep it for a while.
Woke up at 198.0.
AM WORKOUT
Axle bench press 276
3x10
Close grip axle bench 226
2x10
1x9
Swiss bar incline bench 185
3x10
Dips
1x22
1x15
1x12
1 set of 2 reps of standing ab wheel between all sets of everything.
Notes: 3:45 between benching sets, 1:45 between dips. Brought the ab wheel back because I want to keep training my abs but the sit-ups and planks are just inconvenient. Sub max, just accumulating volume. This was a solid session while keeping the straining to a minimum, which is why I let that one rep go on the close grip benching. Still like Deep Water's bench training format, so I think I'm gonna keep it for a while.
Woke up at 198.0.
Saturday, February 9, 2019
Training Log: Entry 2379
PM WORKOUT
226lb Axle deadlift/ 155lb SSB squat circuit
10/1
9/2
8/3
7/4
6/5
5/6
4/7
3/8
2/9
1/10
https://www.youtube.com/watch?v=68uuttQBv3M
Notes: Just more ideas I'm coming up with while I'm forced to keep the training light. I actually tried this with some heavier weight to start the session, but only made it 3 rounds, so I dropped it down to something more managable. My lungs are not enjoying this, and I can't tell if it's the cold, or if I'm deconditionined, or if it's possibly the prednisone I'm taking to the eyes post surgery. I'm just gonna keep pushing forward and see how it goes.
PM WORKOUT
226lb Axle deadlift/ 155lb SSB squat circuit
10/1
9/2
8/3
7/4
6/5
5/6
4/7
3/8
2/9
1/10
https://www.youtube.com/watch?v=68uuttQBv3M
Notes: Just more ideas I'm coming up with while I'm forced to keep the training light. I actually tried this with some heavier weight to start the session, but only made it 3 rounds, so I dropped it down to something more managable. My lungs are not enjoying this, and I can't tell if it's the cold, or if I'm deconditionined, or if it's possibly the prednisone I'm taking to the eyes post surgery. I'm just gonna keep pushing forward and see how it goes.
Thursday, February 7, 2019
Training Log: Entry 2378
AM WORKOUT
GIANT SET
Axle strict press-dips-DB lateral raises
10x136-22-10x15lbs
10x141-16-10x15
10x146-13-10x15
10x141-13-10x15
10x136-13-10x15
13x106-12-10x15
Band pull aparts
1x100
Notes: 4:00 between sets. Still staying with the doc's orders. Got this idea from a Jon Andersen podcast. Was pretty effective, decent pump, but made sure not to strain.
Woke up at 198.0.
AM WORKOUT
GIANT SET
Axle strict press-dips-DB lateral raises
10x136-22-10x15lbs
10x141-16-10x15
10x146-13-10x15
10x141-13-10x15
10x136-13-10x15
13x106-12-10x15
Band pull aparts
1x100
Notes: 4:00 between sets. Still staying with the doc's orders. Got this idea from a Jon Andersen podcast. Was pretty effective, decent pump, but made sure not to strain.
Woke up at 198.0.
Wednesday, February 6, 2019
Training Log: Entry 2377
LATE AM WORKOUT
Power clean/chin conditioning circuit
168lb clean for 1, then pull up for 10, then clean for 2, pull up for 9, etc. Minimal rest. Made it to on the cleans before I tapped out
https://www.youtube.com/watch?v=uOrOjIKYXQ0
Axle curl 88lbs
5x10
Superset w/
Band pull aparts
5x20
Notes: 4:00 between curls. That clean/chin workout was a total lung breaker. I think I have it in me when I'm not worrying about my eyes. Still sticking with the doc's orders and not going heavy, which just means doing stupid stuff like this.
Woke up at 197.4. Going to keep riding this fat loss. I'm at that awesome stage in losing fat where I look smaller but I also look fatter because my glycogen stores are shot, so that's cool.
LATE AM WORKOUT
Power clean/chin conditioning circuit
168lb clean for 1, then pull up for 10, then clean for 2, pull up for 9, etc. Minimal rest. Made it to on the cleans before I tapped out
https://www.youtube.com/watch?v=uOrOjIKYXQ0
Axle curl 88lbs
5x10
Superset w/
Band pull aparts
5x20
Notes: 4:00 between curls. That clean/chin workout was a total lung breaker. I think I have it in me when I'm not worrying about my eyes. Still sticking with the doc's orders and not going heavy, which just means doing stupid stuff like this.
Woke up at 197.4. Going to keep riding this fat loss. I'm at that awesome stage in losing fat where I look smaller but I also look fatter because my glycogen stores are shot, so that's cool.
Sunday, February 3, 2019
Training Log: Entry 2376
PM WORKOUT
1013 push ups
20 push ups, every minute, on the minute, maxout on minute 50.
Notes: Return to an old deload week classic here. I'm in Denver CO, so elevation is higher. This was the easiest this workout has been, only feeling fatigue on the final 2 sets. Good to see the conditioning holding out.
Post surgery results are good so far. I've been corrected to 20/15 vision, so even better than 20/20. No pain or discomfort.
PM WORKOUT
1013 push ups
20 push ups, every minute, on the minute, maxout on minute 50.
Notes: Return to an old deload week classic here. I'm in Denver CO, so elevation is higher. This was the easiest this workout has been, only feeling fatigue on the final 2 sets. Good to see the conditioning holding out.
Post surgery results are good so far. I've been corrected to 20/15 vision, so even better than 20/20. No pain or discomfort.
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