Training Log: Entry 2453

PM WORKOUT

Axle strict press
5x66
3x160
3x186
7x211
10x186

Sets of 20 band pull aparts between presses

GIANT SETS (press-rips-raises)

Axle strict press 141
3x10
2x8

Dips
5xFailure

DB lateral raises 20lbs
3x15
2x12

DB curls (no rest between sets)
10x35lbs
10x25
10x15
10xChains

Notes: 3:45 between heavy presses, 2:00 between giant sets.  Right glute is healed, left groin/hip flexor is on the mend, lat is still pretty pissed but healing.  Wore the soft belt during the warm-ups and felt ok, but didn't want to push too stupidly hard on the topset.  The set of 186 was solid though, and the supplemental work was strong. The curls were a nice change of pace.

Woke up at 195.4.  Guts have been twitchy for a while, but I think they're getting back to stable.

Training Log: Entry 2452

PM WORKOUT

GIANT SETS (squat-jump-reverse hyper)

Buffalo bar squat
6xBar
6x140
6x230
6x320
5+1x430
6x320
12x230

Box jumps
7x5

Reverse hyper 340
7x12

Notes: 3:45 between sets.  Came into this super hurt.  My right glute is healed up, but left hip flexor is still a mess, I repulled my left lat similar to what I did in my 2015 competition in San Diego and my right hand's palm has some sort of pulled muscle.  Just rolling over in bed was causing me some serious pain, and I kept locking up when I'd bend over to pick stuff up today.  I wore my soft belt through the warm-up sets, and it helped a little, but once I put on the 13mm belt and got under some heavy load the lat sorted itself out.  The hip flexor/groin is still pissed, but I can work through it.  I played it as smart as I stupidly could on the topset and called it at 5, and then added in an extra back off set.

Family is in town.  Diet has been slightly off, but with upcoming travel and moving, I anticipate weight free-falling.

Training Log: Entry 2451

PM WORKOUT

Axle bench press 301
1x10
1x9
1x7

Close grip incline bench 256
3x10

Swiss bar incline bench 210
2x10
1x7

Dips
1x30
1x25
1x22

Strict dead hang pull ups
1x10

Sets of 4 Standing ab wheel between sets of benching


Notes: 3:25 between sets of benching, 2:00 between sets of dips.  Fixing set up on bench has gone a long way, and I'm rediscovering some old strength.  Second week in a row benching after Murph: still sucks something awful.  The pull ups weren't much fun either, but it's time to start bringing in back work.   I'm thinking, when time permits, do it between sets of dips, and otherwise do 1 set a day like I used to.

Training Log: Entry 2450

LATE AM WORKOUT

MURPH (again)

1 mile run
100 pull ups (strict)
200 push ups
300 squats
1 mile run

All with 21lb vest

Notes: Wife wanted to run the workout for Memorial Day weekend, so we did this today.  Did it at her pace, so it was a little slower, but was cool to help guide someone through it like a vision quest.  Right shoulder was a little buggy doing the pull ups, and my left hip flexor and right glute are rightfullly pissed off at me.  Done with this for another year.   

Training Log: Entry 2449

PM WORKOUT

(6) Texas Deadlift bar touch and go mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
13+3+3x535+chains

SSB front squat rest pause (12 deep breaths between sets)
9x295
4x295
2x295
1x295
9x205

Notes: Pulled my right glute on the 13th rep of the topset of the mat pulls.  Went for more reps because I'm not a smart person.  Same reason I finished the workout.  But I AM being smart by getting ahead of this by icing it and rolling it out, since I've got Murph tomorrow.  At least now I have an injury in the left hip flexor and the right glute, so I'm even.

Really pleased with the effort on the topset.  I keep finding deeper and deeper levels of Hell with my breath held.   

Training Log: Entry 2448

PM WORKOUT

Axle strict press
5x66lbs
5x150
5x176
10x196
10x176

Band pull aparts
20 between sets

GIANT SETS (press-dip-raise)

Axle strict press 141
2x10
1x8
2x7

Dips
5xFailure

DB lateral raise 20lbs
2x15
3x12

Notes: 3:45 between heavy sets of pressing, 2:00 between giant sets.  Feels like I've passed my life through my colon these past 2 days.  Think the kid brought home a bug, because they're not doing so hot either.  Still, that topset of 10 was the smoothest I've ever done, and I JUST about had an 11th on the grind but lost position on it.  I've absolutely conquered pressing my bodyweight overhead for 10, so that's pretty cool.  Everything else felt pretty awful, but getting through is a victory.  Cut out curls, since I'll be running Murph again on Sunday and know it'll do more than enough to trash my arms.  Once that is done, I need to get in more backwork in my program.

Woke up at 195.8.  Had the day off work, so treated myself to 2 small ribeye steaks totaling about 1lb for lunch, and then some Taco Bell for dinner.

Training Log: Entry 2447

LATE AM WORKOUT

5k run

26:23

Notes: Something my work put on, which timed out well with this being the month I'm in running shape.  I beat out everyone (which was a crowd of 12ish), to include some young guns who should definitely NOT get beaten by the 33 year old dude with a blown out knee.  Definitely wasn't pushing the pace too hard on it: just taking it leisurely.  Moments like this always make me think of keeping running in my training, but there's just so much I want to do and not enough time to do it.  

Training Log: Entry 2446

PM WORKOUT

GIANT SETS (Squat-jump-reverse hyper)

SSB squat
8xBar
8x155
8x245
8x335
8x385 (20lb P)
8x335

Box jumps
6x5

Reverse hyper 340
6x10

Notes: 3:45 between sets.  Been limping since Murph and the hip has been twingy, but felt good enough to squat.  I had a little more for that topset, but given the circumstances, I think it went as well as it could.  Going to see how things feel over the next few days.

Woke up at 195.2. 

Training Log: Entry 2445

PM WORKOUT

Axle bench press 301
2x9
1x7

Axle close grip bench 256
1x10
1x9
1x8

Swiss bar incline bench 210
1x10
1x9
1x6

Dips
1x30
2x23

Standing ab wheel between sets (sets of 4)

Notes: 3:45 between sets. Jacked up the set up on the first set of the day and hit the j-hooks early.  Otherwise would've had 10.  Fixed it and had a great set after.  Benching 2 days after Murph is a special kind of awful, but by the end I felt great.  Good to get the blood flowing. 

Training Log: Entry 2444

MURPH MEMORIAL HERO WOD

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

All while wearing 21lb vest

Time: 1 hour, 3 minutes, 06 seconds

Notes: 3 minute improvement over last year, which I'm really happy with considering I couldn't walk 2 days ago.  Run that mile in 8:35, took 16 minutes to get through all the pull ups, and started the second mile at 52 minutes in.  We ran in the snow today, because this place is silly and we asked the question "Would Murph have run in the snow" and the answer was "yes".

I'm going to do this one more time over Memorial Day weekend.  Might go without the vest to set a different time, but we'll see.

Training Log: Entry 2443

PM WORKOUT

GIANT SETS (squat-jump-reverse hyper)

Buffalo bar squats
10xBar
10x140
10x230
10x320
9+1x390
10x320

Box jumps
6x5

Reverse hyper 340
6x8

Power cleans 165
1x5

Notes: 3:45 between giant sets.  Left knee made some sounds like rice crispies on the topset and I played it a little on the safe side, stopping on the 9th rep, racking, regathering and getting the final set.  Hip was achy at the start of the workout, warmed up well, and then ached again while I was putting away weights.  Curious how it's going to play out. 

Went with the single set on cleans and just shut it down.  Supposed to be a deload week, and with Murph on Saturday I can afford to calm things down a little.

Woke up at 195.4. 

Training Log: Entry 2442

AM WORKOUT

FITNESS TEST

5'9

195.6 lbs

32" waist

57 push ups in 32 seconds

54 sit ups in 45 seconds

11:44 1.5 mile run

Notes: Run was much slower than I anticipated.  I've had a sub 11 these past 2 years.  Think the issue was running ONLY in the weight vest leading up to it.  I had a 1:36 first lap and a 7:22 mile, and sticking with that pace woulda had me where I needed, but my ability to move quickly seemed to be non-existent in the last 2 laps.  Makes me think Murph may be a little slower than I like, but if I can keep my miles good, I may have a shot still.

Morning weigh in was 196.2.

Training Log: Entry 2441

AM WORKOUT

Axle bench press 296
2x10
1x9

Close grip axle bench 251
3x10

Swiss bar incline bench 205
3x10

Dips
1x30
1x26
1x22

Standing ab wheel between benching (6x4, 2x3)

Notes: 3:45 between sets.  Still enjoying how effective this protocol has been.  Going to up the weight all across next session, as spending another session at 295 for 1 more rep doesn't seem worth it.  Forgot to log the ab work last time, but I've been consistent with it.  I'm feeling a little lopsided on the flat benching, as though I'm falling off on the left side.  Wonder if that's just because my right shoulder is so buggy.  Elbows were a little pissed off, but wondering if that's just part of the AM workout.  Something I'm not logging here, but I help my wife lift on Sunday afternoons, and she does band assisted chins, so I get a decent tricep workout pulling the band down for her to help load her knees into it.  Could honestly be part of it.

Woke up at 198.2.  Was eating big this weekend in prep for/celebration of the deadlift PR.  Left hip kept locking up the socket as well. 

Training Log: Entry 2440

PM WORKOUT

Track run w/21lb vest
Distance: 1.5 miles
Time: 1:45 first lap, 8:12 mile, 12:57 1.5 mile

Notes: With my first Murph workout in 6 days, wanted to get in one practice on the track before gameday.  Unlike the treadmill, I'm not forced to keep pace, and I dropped off some here, but it also meant I wasn't dead at the end.

I'm absolutely hammered from yesterday's workout.  Left hip has locked out on me twice today. 

Training Log: Entry 2439

PM WORKOUT

Texas deadlift bar touch and go deadlifts
5x135+chains
5x225+chains
3x315+chains
1x405+chains
12x515+chains

https://youtu.be/K3AtrtzToyE

Buffalo bar squats (rest pause: 12 deep breaths between sets)
11x370
5x370
2x370
1x370
3x280

Notes: 12 was the goal, and I met it.  Head wasn't quite in the game, and I imagine that's a result of yesterday's fatigue.  Still, very pleased with that effort and how the cycle is progressing.

Deload week starts and will end with Murph on Saturday. 

Training Log: Entry 2438

PM WORKOUT

Axle strict press
5x66lbs
5x171
3x196
6x216
7x196

Superset w/20 band pull aparts between sets

GIANT SETS (press-dips-raises)

Axle strict press 136
5x10

Dips
5xFailure

DB lateral raise 25
5x12

DB curls (no rest between sets)
2x50lbs
3x45
4x40
5x35
6x30
7x25
8x20
9x15
10x10

Notes: Another rough workshift.  Came in at 3 hours of sleep.  Showed up on the topset, as the axle got all over the place.  I have hopes that not grinding reps today means tomorrow I'll really have something.

Cheat meal today was the $5 Box at Taco Bell, which was a giant order of nachos. 

Training Log: Entry 2437

PM WORKOUT

GIANT SETS (squat-jump-reverse hyper)

SSB front squat
6xBar
6x155
6x245
6x295
6x320 (25lb PR for program)
6x295

Box jump
6x5

Reverse hyper 320
6x12

Bodyweight lunge in place
1x25

Notes: 3:45 between giant sets.  Felt strong coming in today.  Been noticing just how much better my knee feels these days.  Never really aware of the injury, whereas before, when I was hammering it with the buffalo bar every week, it was always inflamed.  Strength keeps going up, so I may have found the right approach to be painfree and strong.  Those reverse hypers are really doing good, and I notice my deadlift is getting back to crazy levels again.  Not a coincidence, as it's exactly what I was doing before.  I was being too lazy to weigh down the posts with dumbbbells and screwing myself out of a real awesome exercise.  Thankfully, once I move everything, it'll be much easier. 

Topset front squat was tough, but not totally impossible.  Most likely had 5-10lbs more in me.

Woke up at 194.4.  Pulling from the floor on Saturday, so going to be a little loose on the calories.  ALSO doing this after hitting up a birthday party my kid got invited to, which is exactly how I tweaked my back last time from standing for so long, so I need to watch that.

Training Log: Entry 2436

PM WORKOUT

Axle bench press 296
1x10
1x9
1x6+1

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

Swiss bar incline bench 205
1x10
1x9
1x9+1

Dips
1x36
2x30

Notes: 2:05 between pressing, 2:00 between dips.  Held on to the end at least.  Next week should see some solid growth with the doubled rest time. 

Woke up at 195.6.

Training Log: Entry 2435

PM WORKOUT

(2) Texas Deadlift Bar mat pull
5x135+chains
5x225+chains
5x315+chains
1x405+chains
10+3+3x515+chains

SSB front squat (rest pause: 12 deep breaths between sets)
8x295
4x295
2x295
1x295
8x205
4x205
2x205
1x205

Notes: Warm-ups were heavy and slow today and kinda showed what to expect.  Still, this was a great "bad day" workout, so I'm pleased with that.  I'm sure between the missed sleep and meals and just some stress it comes together, but I also know that last cycle this was where I got hurt, so this could just be the roughest week of the cycle.  Front squats made up for it.  Also, fairly certain I tore something in my knee yesterday, as I have a mystery bruise.  I remember stepping funny and the knee aching yesterday, so that may have been it.  Doesn't seem to be impacting performance, but something to work on. 

Training Log: Entry 2434

PM WORKOUT

Axle strict press
5xAxle
3x161
3x181
9x206 (lifetime PR)
https://youtu.be/sDzdtPLKICI
9x181

Superset all sets w/20 band pull aparts

GIANT SETS (press-dip-raise)

Axle strict press 136
4x10
1x8

Dips
5xFailure

DB lateral raise 20lbs
5x12

DB curls (no rest between sets)
2x50lbs
4x45
6x40
8x35

Notes: 3:45 between heavy sets of presses, 2:00 between giant sets.  Running off just a handful of hours of sleep and some skipped meals: seemed like a good day for a PR.  Tried some behind the neck presses and could do them without my shoulder exploding so I might try them some more some time. 

Went with huge cheat meal of 3 items at Panda Express (orange chicken, bejing beef and honey walnut shrimp) and a triple chocolate muffin at Walmart. 

No weigh in.

Training Log: Entry 2433

AM WORKOUT

GIANT SETS (squat-jump-reverse hyper)
Buffalo bar squat
8xBar
8x140
8x230
8x320
8x390 (20lb PR for training cycle)
8x320

Box jumps
6x5

Reverse hyper 320
6x10
Pull ups
w/rest pause (12 deep breaths between sets)
27+5+5

Notes: 3:45 between giant sets.  Pleased with how this day went.  Kinda in a "not broke/don't fix it" mode, as I see places I could squeeze in a little more volume, but I keep growing with this and it seems sustainable.  Left knee was a little achy when I woke up, but wasn't an issue for the training.  Really think I've gotten on top of it.

Woke up at 194.4.  May have finally shed some of the bloat.