Training Log: Entry 2411

PM WORKOUT

Treadmill run w/21lb weight vest
Incline: 1.0
Speed: 6.8
Distance: 1.5 miles
Time: 13:15 (8:50 mile)

Notes: Getting easier on these.  Still miserable, but conditioning is geting much better.  Not looking at the clock nearly as early as before.

Training Log: Entry 2410

PM WORKOUT

Buffalo Bar Squat (rest pause: 12 deep breaths between sets)
8x370
4x370
2x370
1x370
8x280
4x280
2x280
1x280
8x230

Notes: Deload workout, which meant I called it at 8x230 despite having a good bit in me.  Had to fight the temptation to break out the prowler as well.  That last deadlift workout was enough that I NEED to actually heal a little.  Bar keeps feeling lighter by the week.  370 actually felt lighter than the 320lb warm up set I did before, and when I unracked 230 at the end, it pretty much flew off the rack.  Rediscovering my squat strength.

Training Log: Entry 2409

PM WORKOUT

Circuit (clean and strict press, chins, push press and rows)

https://www.youtube.com/watch?v=Ti6i2WhWu9w

Poundstone curls

https://www.youtube.com/watch?v=8phIi5UCyuM


Notes: Lemme just describe that circuit.  123lbs with the axle.  Start with clean and press for 1, chins for 10.  Add 1 to chins and take 1 away from chins until the reps are reversed.  Then, transition to clean and push press for 1 rep and row for 5.  Same process.  Once you get to 5 on the push press and 1 on the row, work backwards, until you're back to 1 on the push press and 5 on the row.

Then die.

And since this is supposed to be a deload, did poundstone curls.

Woke up at 194.4 this morning.  Ate a light dinner last night and a light breakfast this morning so I could eat like a real a-hole today.  Half a large meatlovers pizza for lunch, then a 2 item at Panda express with fried rice, orange chicken and honey walnut shrimp.  I'm certain my glycogen reserves are as topped off as they can be.

Training Log: Entry 2408

AM WORKOUT

GIANT SETS (squat-jump-reverse hyper)

SSB squats
6xBar
6x155
6x245
6x335
6x425
6x335

Box jump
6x5

Reverse hyper 270
6x12

DB walking lunges (50lbs per hand)
2x10

Notes: 3:45 between sets.  Form was ugly on the top set of 6, but I made it through.  Right knee IT band keeps acting up on the warm-up sets of squats, but calms down after that.  Lunges seemed to feel a little better with some weight in hand.  I think I'm figuring this training day out.  Planning on rotating the after squat work between cleans, chins and lunges, employing the lunges on the 6s week as a means to get in some more lower body work.

Woke up at 196.4.

Training Log: Entry 2407

AM WORKOUT

Axle bench press 286
3x10

Close grip axle bench 241
2x10
1x8

Swiss bar incline bench 205
2x10
1x7

Dips
3xFailure

Standing ab wheel between sets (6x3, 2x2)
Notes: 3:45 between sets of benching, 2:00 between sets of dips.  Good to finish out that 286 finally.  I'll be back to where I was at the end of Deep Water while being around 8lbs lighter.  My left trap and right shoulder blade are jacked up from sleeping hard and various tweaks, so positioning was a little rough today, but nothing serious.

Woke up at 193.8.  Unusual for post weekend weigh in.

Training Log: Entry 2406

PM WORKOUT

Treadmill run w/21lb vest

Speed: 6.7 mph
Incline: 1.0
Distance: 1.5 miles
Time: 13:26

Notes: Did the whole run with the vest one.  Improvement from last year; took a LOT of sessions before I could manage that last year.  Conditioning and just plain toughness is up. 

Training Log: Entry 2405

PM WORKOUT

Texas Deadlift Bar touch and go deadlifts
5x135
5x225
3x315
1x405
15*x495

SSB Front squat (rest pause: 12 deep breaths between sets)
12x245
6x245
3x245
2x245
1x245
12x155

Notes: I know no one else will count that 15th rep, but it's ok: I will.  Pleased with that effort, as demonstrated by the moonwalk.  Also a lifetime PR no matter how you stretch it, because the most I've hit was 14 before, and that was with a similar hitch at the end.  To hit a clean 14 and grind for 15 it showing some growth, especially as the bodyweight drops.  Warm-ups felt awesome too; taking the chains off had me moving fast.

Training Log: Entry 2404

PM WORKOUT

Axle strict press
5xAxle
5x166
3x186
8x206
9x186

Superset all sets w/20 band pull aparts

GIANT SET (Strict press-dip-lateral raises)

Axle strict press 128
5x10

Dips
5xFailure

DB lateral raises
3x10x25lbs
2x10x20

DB curls (no rest between sets)
12x10lbs
12x15
12x20
12x25
12x30
4x35

Notes: 3:45 between heavy presses, 2:00 between giant sets.  Had a halfday today, so got this done after lunch rather than after my cheat meal dinner.  Not quite as much gas in the tank, but the heavier weight is feeling lighter again, which is good.  When I started this training cycle, 186 crushed me.  Switched to unilateral curls at the end of the extended set; been a long while since I really pushed the biceps hard.

Weighed in at 195.4.  Ceased the concentrated effort to lose weight at this point.  I'm happy with this level of leanness.  I'm a few pounds away from being shredded (by my standards) but still fluffy enough I'm not getting hurt ALL the time.  Seems the leaner I get, the more injured I become.  Balancing act.

Training Log: Entry 2403

AM WORKOUT

GIANT SETS (buffalo bar squats-box jumps-reverse hypers)

Buffalo Bar Squats
8xBar
8x140
8x230
8x320
8x370
8x320

Box Jumps
6x5

Reverse hypers 270
6x10

Pull ups
1x30 w/rest pause

Notes: 3:45 between giant sets.  Really liking what I've come up with for squats here.  I'm seeing some consistent growth, and getting in all the work I want.  IT band pain went away before the workout, which was good.  Back was stiff but manageable.  This workout actually happened on Tues, but I've been without internet.  Went with pull ups instead of cleans because I didn't want to risk the back.

Training Log: Entry 2402

AM WORKOUT

Axle bench press 286
2x10
1x8

Close grip axle bench press 236
3x10

Swiss bar incline bench 200
3x10

Dips
3xFailure

Standing ab wheel between all bench sets (5x3 to start, sets of 2 for the rest)
Notes: 3:45 between benching, 2:00 between dips.  Restarting the cycle and seeing the benefits of the increased rest times.  Took off the memory foam topper and woke up completely healed.  Also got some of the best sleep of my life.  Left IT band is a little pissed off, but I imagine that's partially from running and partially from having a jacked up gait yesterday. 

No weigh in this morning.  

Training Log: Entry 2401

PM WORKOUT

Treadmill run
Incline: 1.0
Speed: 7.5
Time: 12:00

Notes: Story time; woke up in the middle of the night with my back seizing up on me.  Some of the worst pain I ever felt in my life.  Had to actually fall out of bed to get out of it.  Thought it was ER time and that I mighta slipped a disk.  It was 0400, so I went downstairs and slept on the couch and woke up like a new man. Memory foam topper strikes again.  Big source of back pain.  Still, decided not to push it with a weight vest run and went for speed today.  Did have to take 3 ten second breaks on the last 3 minutes, but kept pace as good as I could.

No weigh in this morning.  Another 1.65lb porterhouse down.  I'm sure that's good for recovery.

Training Log: Entry 2400

PM WORKOUT

(2) Texas deadlift bar touch and go mat pulls

5x135+chains

5x225+chains

3x315+chains

1x405+chains

14+2+1x495+chains

Buffalo bar squats (rest pause: 12 deep breaths between sets)

12x320

6x320

3x320

2x320

1x320

12x230

Notes: Tweak my left and right hip on the 10th rep of the topset of the mat pulls.  Fought as hard as I could, but basically my hips wouldn't flow all the way through so my glutes couldn't lockout.  Decided not to stupidly push it, as I want to try for a solid PR next week off the floor.  They bugged me during squats, but honestly the hardest part was the walkout.  Once I got set, the squatting was easy.  I practically dumped the bar on the 8th rep of the first set, but recovered and got 4 more.  I honestly had some more in me, but capped it at a 2 rep progress from last time and rolled with it from there.  Pretty sure I'm just re-discovering some old strength.

Training Log: Entry 2399

PM WORKOUT

Axle strict press
5xAxle
3x151
3x176
10x196 (more PRs and longtime goal met of 10xBodyweight)

https://youtu.be/i5DY0rYVG3c

10x176

Superset w/20 band pull aparts each set

GIANT SETS (press-dips-lateral raises)

Axle strict press 133
2x10
2x9
1x8

Dips
5xFailure

Lateral raises
2x10x25lbs
3x10x30lbs

DB curls (no rest between sets)
10x10lbs
10x15
10x20
10x25
10x30
6x35

Notes: 3:45 between heavy sets, 2:00 between giant sets.  I'm so amped about that press.  Been chasing that ever since Kalle Beck threw down the gauntlet about 3 years ago.  Had a bodyweight press for about 7 reps then, and then life got in the way.  Hit it with a log a while back, but this was the first time with a straight bar, let alone an axle.  I may have had enough more in me if I tried to rush the 10th rep, but I had 10 as a goal for so long I wanted to set up and crush it on the final rep vs risk rushing it for an 11th and missing the mark.  Press is in a real good way.

Misloaded the supplemental work presses and ended up at 133 vs 128.  Still got a lot out of it.


Woke up at 195.6. this morning. Taco Bell cheat meal again.

Training Log: Entry 2398

AM WORKOUT

GIANT SETS (SSB front squat-box jump-reverse hyper)

SSB Front squat
10xSSB
10x115
10x155
10x205
10x245
10x205

Box jumps
6x5

Reverse hyper 270
6x8

Power clean triples EMOM for 10 minutes w/148lbs
Notes: 3:45 between giant sets.  Did this workout yesterday, but been without internet.  Really digging the SSB front squats.  Perfect answer for my needs.  This is the second round of this squat protocol I've come up with, and so far I think it's answering the mail.  Still trying to figure out back work through this.

Woke up at 197.4 morning of this workout.  Big spike, not really sure why.

Training Log: Entry 2397

AM WORKOUT

Axle bench press 286
2x10
1x6

Axle close grip bench press 236
2x10
1x8

Swiss bar incline bench 200
2x10
1x7

Dips
1x24
2x23

Pull ups (rest pause)
21+2+2

Ab wheel between sets of benching (4x3, then sets of 2 for the rest)

Notes: 2:00 rest between all sets.  I maintained from last week as far as weight/reps, which, with the reduced rest, is progress.  Next week I reset everything to 4 minute rests and see what I can really do.  Realized I'm pretty much doing zero lat work these days, which could partially be why my deads are flying up, but I don't wanna get too off pace with Murph coming up, so threw in the set of pull ups at the end.  Left elbow is really mad, and biceps were a little pissed off as well today.  Just feeling stiff. 
Woke up at 196.6 with socks on.  Good showing for a post weekend weigh in.

Training Log: Entry 2396

PM WORKOUT

Treadmill run
Incline 1
Speed: 6.7 w/21lb weight vest for 1.25 miles
Speed: 7.0 no vest for .25 miles

Total time for 1.5 miles was 13:22

Notes: Fitness test in May and Murph as well, so it's time to get back to running.  I can call it roadwork to make the wannabe boxer in me feel better.  Didn't feel quite as awful as the last time I ran with a vest, but I'm not moving terribly fast either. 

No weigh in this morning.  Had a 1.65lb porthouse steak at dinner tonight.  That was pretty awesome. 

Training Log: Entry 2395

PM WORKOUT

(3) Texas Deadlift Bar touch and go deadlifts
5x135+chains
5x225+chains
3x315+chains
1x405+chains
16+3+3x495+chains (lifetime PR)

SSB Front squats (rest pause, 12 deep breaths between sets)
10x245
5x245
3x245
2x245
1x245
10x155

Notes: Every week I blow myself away on this.  This is a 1 rep gain over last week while using a longer ROM. I'm blatantly getting stronger week to week, whereas usually I try to just hold on to as many reps as possible with these training cycles.  I'm just discovering more strength and a greater ability to dig into it, and again I attribute it to my time on Deep Water.  Clearly the most effective training I've ever used.  I'm now at the point where I'm disrespecting 495, and for those not quite familiar with my terminology there, 495 was a weight to fear once, and then it was a weight to at least respect, and now it's not even that.  It's a foregone conclusion that I'm going to smash a bunch of reps on it at this point, and now it's just a question of how long I can hold my breath for that first big push.  I got to 11 reps today.

Front squats were a solid effort.  Less stress on the knee, which is the goal of rotating it with the buffalo bar. 

An outstanding session all around.

No weigh in this morning. 

Training Log: Entry 2394

PM WORKOUT

Axle strict press
5xAxle
5x141
5x166
12x186
12x166

Superset w/ 20 band pull aparts each set

GIANT SETS (Press-dips-lateral raise)

Axle strict press 128
3x10
2x9

Dips
5xFailure

DB lateral raise
10x25lbs
4x10x20

DB curls (no rest between sets)
8x10lbs
8x15
8x20
8x25
8x30
8x35
2x40


Notes: 3:45 rest between sets on the heavy presses, 2:00 on the giant sets.  Best press workout in like forever.  On the topset and backoff set of press, I grinded the hell out of the final rep after taking a few breaths to pause with the axle on my body.  Really appreciating my ability to fight through a rep.  I credit it again to my time with Deep Water.  Right shoulder isn't in as much pain as last week; I think a break from shoveling snow has helped.  Came away with a crazy pump in the traps and shoulders.

Forgot to weigh in this morning.  Had my Taco Bell cheat meal of a Nachos Bel Grande.  Seem to perform well whenever I eat it.

Training Log: Entry 2393

PM WORKOUT

GIANT SETS (buffalo bar squats-box jumps-reverse hypers)

Buffalo bar squats
6xBar
6x140
6x230
6x320
4+2x410
6x320

Box jumps
6x5

Reverse hypers 230
6x12

Walking lunges w/45lb weightvest
1x20

Notes: 3:45 between giant sets.  Was good to get 400lbs on my back again.  Still feels heavy, but not as heavy as 320 felt at the start of the training cycle.  Just have to get adjusted to the feeling again.  My back was fried by the end of the giant sets.  Original plan was Stone of Steel shouldering to finish off, but felt it woulda just compounded the fatigue and screwed me for deads, so brought out walking lunges.  I'm trying to do my best to keep all the good stuff I got out of Deep Water, with the cleans, jumps, and unilateral work.  Had to rest pause the topset of squats, but it'll be back soon.

Woke up at 194.8.  Good to see the weight continue to move in the direction I want. 

Training Log: Entry 2392

AM WORKOUT

Axle bench press 286
2x10
1x6

Close grip axle bench press 236
2x10
1x8

Swiss bar incline bench 195
2x10
1x9

Dips
3xFailure (something like 28, 20, 19)

DB rows 105
1x20

Standing ab wheel between all sets of pressing (3 for the first 3 sets, 2 for the rest)
Notes: 2:20 between sets of pressing, 2:00 between dips.  Not observing a big difference between AM and PM strength, which is cool.  Glad I got up this morning.  Biceps on both arms are hurting good; big part of that is having to rip my car doors open since they're freezing shut in this weather.  Right shoulder still pretty pissed off too.  Benefit of eliminating rest times with this workout is, toward the end, I have room for more stuff, hence the DB rows.

Woke up at 196.8.

Training Log: Entry 2391

PM CONDITIONING WORKOUT

Boxing heavy bag 8 rounds
2:10 on w/ 25 seconds between rounds

Notes: Slightly more work time and slightly less rest time, with more focus on hitting hard with heavy hands AND some defense.  Finished up that book "Championship Streetfighting" and I highly recommend it for anyone with an interest in boxing and applying it to MMA/"THE STREET!"  Got in my head about angles and moving in AND out after an exchange.  Pretty exhausting.

No weigh in this morning.   

Training Log: Entry 2390

PM WORKOUT

(4) Texas deadlift bar touch and go mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
15+3+3x495+chains (lifetime PR)

Buffalo Bar squat (rest pause, 12 deep breaths between sets)
10x320
5x320
3x320
2x320
1x320
10x240

Notes: Holy crap I keep finding more and more strength.  Definitely an effect of Deep Water, but I honestly think it's 2-fold.  I think I accumulated a ton of volume and it's all coming out, but I ALSO think I increased my ability to really dig the needle into the red when it comes to this max effort stuff.  I got the first 10 reps in 1 breath, and then just kept finding more and more in me whenever I dug back into the well.  Same thing happened on that 9th rep of press yesterday.  Pretty awesome to say the least.

Less awesome are my squats.  The leg strength is there, but weight just plain feels heavy on my back.  I notice this trend whenever I spend ANY time away from barbell squats.  I'll keep addressing it, but I'm also going to mix up implement variety to keep gaining strength in general.

No weigh in this morning.  Cheat meal today before training.  Nachos bell grande and a slice of a quesadilla from Taco Bell.  Still keeping things light.   

Training Log: Entry 2389

PM WORKOUT

Axle strict press
5xAxle
5x161
3x181
9x201 (lifetime PR)

9x181

Supersets w/20 band pull aparts each set

GIANT SETS (Axle strict press-dips-DB lateral raise)

Axle strict press 128
3x10
2x8

Dips
5xFailure

DB lateral raise 20lbs
5x10

DB hammer curl (no rest between sets)
12x10lbs
12x15
12x20
12x25
12x30
2x35

Notes: 3:45 between heavy pressing, 2:00 between giant sets.  The press is a lifetime PR for axles, and technically beats my best with a barbell by 1lb.  Much better show than last week as well; just got my head on straight.  My right shoulder keeps getting pissed off each time I do this workout, but I keep growing as well, so we know how that's going to go.

Grabbed a photo of my sweet DnD t-shirt and post workout pump



Woke up at 195.4. this morning.  Very gradual weight loss.