Training Log: Entry 2432

PM WORKOUT

Treadmill run w/21lbs vest
Incline: 1
Speed: 7.2
Distance: 1 mile
Time: 8:21

Notes: Schedule is a little messed up, so got this in just to get in something.  Will try to get back on track with Sunday.  Lower back was pretty pumped up.

Woke up at 197.2.

Training Log: Entry 2431

PM WORKOUT

Axle bench press 296
1x10
1x9
1x7+1

Close grip axle bench 251
1x10
1x8
1x7+1

Swiss bar incline bench 210
1x10
1x8
1x7+1

Dips
36
30
25

Notes: 2:25 between sets of benching, 2:00 between sets of dips.  Forgot to record rest times for last week, but that was 2:45, so sticking with the 20 seconds reduced rest.  Really starting to show here, and now at the point where I'm just hanging on.  Threw in a single rest pause rep at the final set of each exercise, because that's how you f**king progress if you do the same reps as last week.  Sorry, sensitive topic.  Was hitting the j-hooks a lot today, and wonder if that could be related to the fact that my front deltoids are on fire.  May just be starting to show the effects of so much pressing and not enough pulling, because I'm doing VERY little backwork these days.  Need to find some balance.

Woke up at 197.0.

Training Log: Entry 2430

PM WORKOUT

(3) Texas Deadlift Bar touch and go mat pull
5x135+chains
5x225+chains
3x315+chains
1x405+chains (just want to document I do this every week double overhand without a belt)
15+3+2x515+chains

Buffalo bar squat (rest pause: 12 deep breaths between reps)
10x370
5x370
2x370
1x370
1x280

Notes: Felt like hell all morning leading up to this session, and felt awesome once it started.  Warm-ups flew up and strength was awesome.  Maybe because I'm doped to the gills on Advil Cold and Sinus.  Either way, putting down that topset of 15x515 is like breathing fire, because I'm still holding my breath through the 10th rep and feeling like my eyeballs are going to burst out of my sockets. On that note, had my 3 month post LASIK follow-up this week and I'm 1 letter away on the eyechart from having 20/10 vision, so I guess all this training hasn't damaged my eyes.

Squats went great to start, and I was hitting some awesome depth, but much like 2 weeks ago, when I went in for the final back off set, I was out of gas.  Still, more reps than last week.

No weigh in for the weekends.

Training Log: Entry 2429

PM WORKOUT

Axle strict press
5xAxle
5x146
5x171
10x196 (failed on 11th rep)
11x171

Superset w/20 band pull aparts between sets

GIANT SETS (press-dip-raise)

Axle strict press
2x10x138
1x9x138
2x9x133

Dips
5xFailure

DB lateral raises 20lbs
3x12
2x10

DB curls (no rest between sets)
4x50lbs
6x45
8x40
4x35
6x30
8x25
4x20
6x15
8x10


Notes: 3:45 between heavy presses, 2:00 between giant sets.  Dealing with a cold that's hitting me a little harder than normal, so kept getting light headed and losing the groove on the press.  Still, the set of 10 on 196 was much smoother than the last time I did that weight, to the point I had enough in me to try for an 11th.  I think, not sick, I woulda had the final rep.  Train derailed during supplemental work, which tends to be what happens when I have a cold.  I about threw the first set through the roof, and then after that was totally out of gas.

Those curls were interesting.  I'm treating them like my squat workouts: coming up with them on the spot.

Cheat meal was orange chicken and bejing beef from Panda express, followed by a Triple Chocolate Muffin from Walmart.  Muffins have been on my brain since I was staying in a hotel during my househunting and saw them for a continental breakfast.  It's a rare instance when I crave baked goods.

Woke up at 197.2.

Training Log: Entry 2428

PM WORKOUT

Treadmill run w/21lb vest
Incline: 1
Speed: 7.1mph
Distance: 1.5 miles
Time: 8:28 mile, 12:41 1.5 mile

Notes: Took a 10 second break at 1.25 miles, then came back strong.  I'm finding my stride pretty well.  I have a 1 mile fun run on Sunday that will just be light work, so splitting the difference between last week and this weekend seems to work.

Woke up at 198.2.  Thinking I've got some bloat. 

Training Log: Entry 2427

PM WORKOUT

GIANT SETS (squat-jump-reverse hyper)

SSB squat
10xBar
10x155
10x245
10x335
10x360
10x335

Box jumps
6x5

Reverse hyper 320
6x8

Power clean tiples of 165lbs, EMOM for 5 minutes

Notes: Took the day off work, since the kiddo was still on spring break, and snuck this workout in during naptime.  Means my training schedule is still a little jacked up, but I'll take it.

Discovered my persistent fatigue recently is a product of our dogs sleeping in the bed.  Been feeling awesome on vacation, came home and feeling tired.  At least it means I don't have sleep apena.   

Training Log: Entry 2426

PM WORKOUT

Axle bench press 296
1x10
1x9
1x6

Close grip axle bench press 251
1x10
1x8
1x7

Swiss bar incline bench 210
1x10
2x7

Dips
1x36
2x26

Notes: Upped the weight a little prematurely from last session, and maybe it shows.  Or maybe it's because I stopped taking creatine while I was traveling and just relied on whatever was in Bang energy drinks.  Either way, the effort was there, and that's what matters.  Got woken up early this morning and ruined my gameplan for an AM workout, so hit this after work.

Woke up at 195.8.  Got a photo from when we bought the house, and I redacted my family out of it due to weirdos but thought I looked pretty jacked in it.  I'm also standing outside the garage that I will be turning into a gym.

Training Log: Entry 2425

PM WORKOUT

(4) Texas deadlift bar touch and go mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
15+3+2x515+chains

SSB front squat (rest pause: 12 deep breaths between sets)
6x295
3x295
1x295
6x205
3x205
1x205

Notes: Got to sleep around 2130 last night and got up at 0320 to spend the morning flying back from my househunting back home.  Had a great Easter brunch before getting home, changed, and hit this workout.  But you need 8 hours of interrupted sleep for optimal performance, right?  This workout sucked, but that first set of 15 brought me back to life.  I also had a 20oz ribeye last night celebrating buying my first home, so that probably helped.  On that note, I'm excited about setting up a new gym in a space I no longer need to set up and tear down for every workout.

I have no idea what my bodyweight is. 

Training Log: Entry 2424

LATE AM WORKOUT

Axle strict press
5xAxle
5x166
3x191
7x211
8x191

https://youtu.be/uH-zv7U0jEo

Superset of 20 pull aparts between sets

GIANT SETS (press-dip-raise)

Axle strict press 138
3x10
1x8
1x9

Dips
5xFailure

DB lateral raise 25lbs
5x10

DB curls (no rest between sets)
12x10lbs
12x15
12x10
12x20
12x10
12x25
12x10

Notes: 3:45 between heavy pressing, 2:00 between giant sets.  That topset on press might be a PR.  I wanted 8, but misgrooved between reps 4 and 5.  Considering I've been training non-stop since Wed, it's a good showing, but my elbows are PISSED out of nowhere.  5 days off will be good for them.  Shut the curls down early to not be completely stupid.

Training Log: Entry 2423

PM WORKOUT

GIANT SETS (buffalo bar squat-box jump-reverse hyper)

Buffalo Bar Squat
6xBar
6x140
6x230
6x320
6x410 (2 rep PR from previous cycle)
10x320
12x230

Box jump
7x5

Reverse hyper 290
7x12

Notes: 3:45 between giant sets.  Decided to go with 1 more back off and a few more reps than usual on them, just to get in a little more squatting before my break.  Things are moving well.  Left knee still not where I want it to be, but working well enough.

Woke up at 196.8.

Training Log: Entry 2422

PM WORKOUT

Treadmill run w/21lb vest
Incline: 1
Speed: 7 mph
Distance: 1.5 miles
Time: 8:35 mile, 12:52 1.5 mile

Notes: Keeps getting better.  My endurance at the start is getting very solid, and from there, it's just about hanging on and dealing with the suck. 

No weigh in this morning.  Traveling soon, anticipating weight loss.

Training Log: Entry 2421

PM WORKOUT

Axle bench press 291
2x10
1x9

Close grip axle bench press 246
3x10

Swiss bar incline bench press 205
2x10
1x9

Dips
1x32
1x23
1x22

Standing ab wheel between sets of pressing (4 on set 1, 3 for all remaining sets)

Notes: 3:05 between benching, 2:00 between dips.  Very strong session, especially considering how compressed my training schedule has been this week.  I'm going to move the weight up on everything next session.  1 rep out of 30 isn't worth repeating the weight. 

No weigh in this morning. 

Training Log: Entry 2420

PM WORKOUT

(5) Texas deadlift bar touch and go mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
15+4+3x515+chains

Buffalo Bar squat (rest pause: 12 deep breaths between sets)
9x370
4x370
2x370
1x370
2x280

Notes: Worked overnight and got about 5 hours of sleep before taking this on.  Incredibly pleased with the effort on the deads.  Warm ups moved fast, but on the set of 315 I felt a slight tug in my right hip, so I focused on staying tight.  The 15 reps on the topset were a monumental undertaking.  I don't think I've said the f-word quite as many times as I did throughout this entire training session.  I did NOT want to do any of those squats: lot of force of will to get through.  That final backoff set was just me getting mad at my body and saying that I was going to make it do at least ONE rep of a backoff set, and then when that rep got done, I did 1 more for good measure.

No weigh in.  No real idea what my bodyweight is, but things seem to be moving well.

Training Log: Entry 2419


AM WORKOUT


Axle strict press
5xAxle
3x156
3x181
8x201
9x181


Superset all sets w/20 band pull aparts


GIANT SETS (press-dips-DB lateral raises)


Axle strict press 136
3x10
1x8
1x10


Dips
5xFailure


DB lateral raise
4x10x25
1x10x20


DB curls (no rest between sets)
10x10lbs
10x15
10x10
10x20
10x10
10x25
10x30
10x10


Notes: 3:45 between heavy sets, 2:00 between giant sets.  Running off a compressed schedule, as I'll be traveling next week, so morning workout on Thursday, going to deadlift Friday evening, Bench Saturday, squat Monday, and press again on Tuesday.  Going to be pushing calories a little harder to allow for recovery, and may see a small dip in performance, but it should all work out.


Misgrooved the rep between 4 and 5 on the topset and wasted some energy recovering.  That final set on the giant set was a surprise though.


No weigh in this morning.

Training Log: Entry 2418

AM WORKOUT

GIANT SETS (SSB front squat-box jump-reverse hyper)
SSB front squat
8xBar
8x115
8x155
8x205
8x275
8x225

Box jump
6x5

Reverse hyper 290
6x10

Pull ups w/rest pause (12 deep breaths between sets)
25+6+4

DB rows 105
1x20

Notes: 3:45 between giant sets.  Dog woke me up 7 minutes before my alarm was supposed to go off, so got a head start on training and gave me a little more time to get in some extra back work.  Pleased with the front squat performance.  Most likely had a little more in me, so I upped the weight on the back off set.  I'm feeling volume adapted at this point, and this workout is a little on the shorter side, so I may throw in another back off set just to get a little more squat time in.  We'll see.

No weigh in this morning.  

Training Log: Entry 2417

AM WORKOUT

Axle bench press 291
2x10
1x8

Close grip axle bench 246
2x10
1x9

Swiss bar incline bench 205
2x10
1x9

Dips
1x29
2x26

Standing ab wheel (between sets of benching)
8x3

Notes: 3:25 between benching, 2:00 between dips.  Amazed at how strong I felt coming into this workout, as I spent most of the weekend on the toilet.  Going by 20 second rest time reductions instead of 30, as that should make the cycle time out better for 6 weeks. 

No weigh in this morning.

Training Log: Entry 2416

PM WORKOUT

Treadmill run w/21lb vest
Speed: 6.9mph
Incline: 1.0
Distance: 1.5 miles
Time: 8:42 mile, 13:02 1.5 mile

Notes: No stopping on the run.  Beginning felt really strong.  Been having bad GI issues all weekend and though for sure I was gonna be puking today, but it seems to have sorted itself out for now.  Maybe went a little too crazy with the cheat meal. 

Training Log: Entry 2415

PM WORKOUT

(6) Texas deadlift bar touch and go mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
15+4+3x515+chains

SSB front squats (rest pause: 12 deep breaths between sets)
14x245
5x245
4x245
3x245
2x245
1x245
1x155

Notes: Topset of 15 was on point.  Little more strain that I would like, but strength is still there.  Been summing up my post Deep Water experience.  Need to focus more on pulling with my left side; still primarily using the right.  Front squats were stellar, and the reward for hitting 14 on the topset was to just survive for the rest.  Tried a backoff set and had nothing left in the tank.   

Training Log: Entry 2414

PM WORKOUT

Axle strict press
5xAxle
5x146
5x166
11x191
13x166

Superset w/20 band pull aparts between sets

GIANT SETS (press-dips-DB lateral raise)

Axle strict press 133lbs
3x10
2x8

Dips
5xFailure

DB lateral raises
3x10x25lbs
2x10x20

DB curls (no rest between sets)
8x10lbs
8x15
8x10
8x20
8x10
8x25
8x10
8x30
8x10
8x35
8x10
2x40

Notes: 3:45 between heavy sets of pressing, 2:00 between giant sets.  Hit my primary goal for the set of 191 by getting 11, and then exceeding my goal with 13 on the SSL.
 Curls were just another idea I had to keep weight light.  Good session.

Woke up at 194.6.  Massive cheat meal of a very decadent cheeseburger (1/3lb patty, 3 strips of bacon, fried egg, served in between a grilled cheese sandwich), order of onion rings and order of fries.  Haven't had a burger and fries in a LONG time: it was amazing. 

Training Log: Entry 2413

AM WORKOUT

GIANT SETS (squat-box jump-reverse hyper)

Buffalo bar squats
10xBar
10x140
10x230
10x320
10x360 (20lb PR from previous cycle)
10x320

Box jumps
6x5

Reverse hyper 290
6x8

Power cleans sets of 5 EMOM
5 minutes w/165lbs

Notes: 3:45 between giant sets.  I think I might actually try slowly reducing rest times now that I've done enough cycles to come full circle to sets of 10.  However, it's good to see this method paying off.  It feels very sustainable.  Was having some slight GI issues as I downed a bunch of junior mints before training vs my normal pre-training meal, which forced me to slow down a little toward the end and cut the cleans shorter than I woulda liked.  First rep of cleans was total zombie mode.  Deadlift and a reverse grip clean.  Got better after that.

Woke up at 196.0.  This workout is actually for Wed morning, but I've been without internet.

Training Log: Entry 2412

AM WORKOUT

Axle bench press 291
2x10
1x7

Axle close grip bench press 241
3x10

Swiss bar incline bench 205
2x10
1x8

Dips
3xFailure

Standing ab wheel between sets (7x3, 1x2)
Notes: 3:45 between benching, 2:00 between dips.  Biceps are killing me from the Poundstone curls, and really felt it on the incline benching.  Kept hitting the j-hooks on the flat bench.  Still a good sign of growth through it all.

Woke up at 196.0.  Happy with that considering the weekend I had.