Training Log: Entry 2467
LATE AM WORKOUT
GIANT SETS (Barbell squats-box jumps-45 degree hyper extensions)
Squats
10xBar
10x135
10x225
10x315
4x405
10x315
10x225
Box jumps
7x5
45 degree hyper extensions w/115lbs (barbell held for reps)
7x8
20 NG chins
Notes: 3:45 between sets. Had to make it work in the commercial gym. Good to see I still have the shoulder mobility for barbell squats. Was feeling real strong coming into 405, and then it just crushed me. I'm gonna assume those deadlifts crushed my soul a little, and the move and living off fast food is getting to me. Added an extra dropset to compensate. Wanted to do more, but didn't want a stupid level of DOMS when it came time to unload the truck
Forgot to log that I also hit a set of 20 chins after my bench workout. Been nice to be able to just knock those out at the end to get some more back work in.
Sunday, June 30, 2019
Friday, June 28, 2019
Training Log: Entry 2466
PM WORKOUT
Barbell bench press 300
2x10
1x6
Close grip bench press 260
1x8
1x7
1x6
Dumbbell incline bench 85s
2x10
1x9
Dips
1x38
1x20
1x21
Ab work between benching
Notes: 2:05 between benching, 2:00 between dips. Sprained my right pec on a warm-up set of benching by having my hands too far apart. Was tough finding the right spacing on a barbell after so long away. Fun fact is that the last time I benched on a barbell was Oct of 2017, and it was 300lbs, and it was a set of 10, but it was ONE set and it was a struggle. Hammering out 2 with short rests and a sprained pec is a solid sign.
Officially moved out of my house. Stuff should be at the new place relatively soon.
PM WORKOUT
Barbell bench press 300
2x10
1x6
Close grip bench press 260
1x8
1x7
1x6
Dumbbell incline bench 85s
2x10
1x9
Dips
1x38
1x20
1x21
Ab work between benching
Notes: 2:05 between benching, 2:00 between dips. Sprained my right pec on a warm-up set of benching by having my hands too far apart. Was tough finding the right spacing on a barbell after so long away. Fun fact is that the last time I benched on a barbell was Oct of 2017, and it was 300lbs, and it was a set of 10, but it was ONE set and it was a struggle. Hammering out 2 with short rests and a sprained pec is a solid sign.
Officially moved out of my house. Stuff should be at the new place relatively soon.
Thursday, June 27, 2019
Training Log: Entry 2465
LAST NIGHT'S PM WORKOUT
Texas Power Bar touch and go deadlifts
5x135
5x225
3x315
**23x405** (lifetime PR)
Front squat to back squat superset w/225lbs
1x12/12
Notes: Since I still have to unload all the crap I loaded into the moving truck in the near future, I didn't want to get too destroyed or risk blowing something out, so I figured I'd keep the weight light and go for a rep PR. 23 was the goal, and I'm glad I hit it, but I'm pissed at myself because I forgot to take off my knee sleeves before the set. Was snagging on the bar and forced me to let the weight get a little more out in front of me. Fixing that, and getting back to my deadlift bar, I'm sure I coulda done even more. This is still a 3 rep PR over my best effort otherwise, and done in a commercial gym as well, I'm excited. Can definitely still see some progress. And I was pretty destroyed after it was done. Got it on video too, just need to be able to grab it off my camera. Decent footage too, compared to the press video, which I watched and discovered you can't even see me in it, haha.
That front squat to backsquat superset was pretty intense. My groin injury reflared on the first rep of the back squats, but once I regrouped at the top I was good to go again. It's been feeling better in general, but just keeps having little retweaks along the way.
LAST NIGHT'S PM WORKOUT
Texas Power Bar touch and go deadlifts
5x135
5x225
3x315
**23x405** (lifetime PR)
Front squat to back squat superset w/225lbs
1x12/12
Notes: Since I still have to unload all the crap I loaded into the moving truck in the near future, I didn't want to get too destroyed or risk blowing something out, so I figured I'd keep the weight light and go for a rep PR. 23 was the goal, and I'm glad I hit it, but I'm pissed at myself because I forgot to take off my knee sleeves before the set. Was snagging on the bar and forced me to let the weight get a little more out in front of me. Fixing that, and getting back to my deadlift bar, I'm sure I coulda done even more. This is still a 3 rep PR over my best effort otherwise, and done in a commercial gym as well, I'm excited. Can definitely still see some progress. And I was pretty destroyed after it was done. Got it on video too, just need to be able to grab it off my camera. Decent footage too, compared to the press video, which I watched and discovered you can't even see me in it, haha.
That front squat to backsquat superset was pretty intense. My groin injury reflared on the first rep of the back squats, but once I regrouped at the top I was good to go again. It's been feeling better in general, but just keeps having little retweaks along the way.
Tuesday, June 25, 2019
Training Log: Entry 2464
LAST NIGHT'S PM WORKOUT
Barbell strict press
5xBar
5x150
5x175
11x195 (lifetime PR)
9x175
Sets of 20 band pull aparts in between
GIANT SETS (press-dip-raise)
Barbell strict press 140
3x10
2x7
Dips
5xFailure
10lb plate lateral raise
5x15
Run the rack dumbbell curls (no rest between sets)
10x5lbs
10x10
10x15
10x20
10x25
10x30
10x25
10x20
10x15
10x10
10x5
Notes: 3:45 between heavy presses, 2:00 between giant sets. Training in a commercial gym, now that the home gym is packed. What better way to celebrate being beat to hell from moving your whole house into a truck in 2 days than to set a lifetime strict press PR eh? I even got it on video: I just need to unpack my video transfer cable. Didn't quite have the groove of pressing a barbell down when it came time to hit that set, and I may have had more in me with some cleaner technique, but still awesome to move like that. At the end of the workout, had a better handle on the barbell. Got a compliment from a gym rando, saying he doesn't see a lot of dudes pressing the amount of weight I move...which happened to be more than he was front squatting in the rack next to me, haha.
Curls were effective. Didn't tear up my elbows as bad and got a pretty crazy pump.
Woke up at 193.4, which was a 2lb drop over the weekend while basically eating a cheat meal at every meal. About to be expected, but that also means I pressed MORE than bodyweight for 11 reps, so that's cool.
LAST NIGHT'S PM WORKOUT
Barbell strict press
5xBar
5x150
5x175
11x195 (lifetime PR)
9x175
Sets of 20 band pull aparts in between
GIANT SETS (press-dip-raise)
Barbell strict press 140
3x10
2x7
Dips
5xFailure
10lb plate lateral raise
5x15
Run the rack dumbbell curls (no rest between sets)
10x5lbs
10x10
10x15
10x20
10x25
10x30
10x25
10x20
10x15
10x10
10x5
Notes: 3:45 between heavy presses, 2:00 between giant sets. Training in a commercial gym, now that the home gym is packed. What better way to celebrate being beat to hell from moving your whole house into a truck in 2 days than to set a lifetime strict press PR eh? I even got it on video: I just need to unpack my video transfer cable. Didn't quite have the groove of pressing a barbell down when it came time to hit that set, and I may have had more in me with some cleaner technique, but still awesome to move like that. At the end of the workout, had a better handle on the barbell. Got a compliment from a gym rando, saying he doesn't see a lot of dudes pressing the amount of weight I move...which happened to be more than he was front squatting in the rack next to me, haha.
Curls were effective. Didn't tear up my elbows as bad and got a pretty crazy pump.
Woke up at 193.4, which was a 2lb drop over the weekend while basically eating a cheat meal at every meal. About to be expected, but that also means I pressed MORE than bodyweight for 11 reps, so that's cool.
Wednesday, June 19, 2019
Training Log: Entry 2463
PM WORKOUT
GIANT SETS (squats-jumps-hypers)
SSB squat
6xBar
6x155
6x245
6x335
6x430 (pr)
6x335
Box jumps
6x5
Reverse hyper 360
4x12
Notes: 3:45 between sets. Actually went for some heavy deadlift singles in hopes of pulling a new PR before I moved, but it wasn't to be. I've let my form get away from me, and I'm losing out on leg drive. I think, once I get settled, I'm going to play around with this day some and work in some deficit axle deadlifts or some cleans in place of the box jumps in order to redrill getting my hips under my shoulders. This was still a great workout in spite of all that.
Woke up at 194.6. Weight seems to be free falling. I'm eating quite a bit to compensate.
PM WORKOUT
GIANT SETS (squats-jumps-hypers)
SSB squat
6xBar
6x155
6x245
6x335
6x430 (pr)
6x335
Box jumps
6x5
Reverse hyper 360
4x12
Notes: 3:45 between sets. Actually went for some heavy deadlift singles in hopes of pulling a new PR before I moved, but it wasn't to be. I've let my form get away from me, and I'm losing out on leg drive. I think, once I get settled, I'm going to play around with this day some and work in some deficit axle deadlifts or some cleans in place of the box jumps in order to redrill getting my hips under my shoulders. This was still a great workout in spite of all that.
Woke up at 194.6. Weight seems to be free falling. I'm eating quite a bit to compensate.
Monday, June 17, 2019
Training Log: Entry 2462
PM WORKOUT
Axle Bench Press 301
2x10
1x5
Close grip axle bench 261
1x10
2x6
Swiss bar axle bench 215
1x10
1x9
1x7
Dips
1x37
1x27
1x26
Notes: 2:25 between sets of benching, 2:00 between dips. Just holding on for now, and this will be the last bench workout in the home gym until the move. Right elbow feeling a little pissed off, so going to try to play it smart, since I'm gonna need to move a bunch of boxes soon. Still feeling strong.
Woke up at 195.6.
PM WORKOUT
Axle Bench Press 301
2x10
1x5
Close grip axle bench 261
1x10
2x6
Swiss bar axle bench 215
1x10
1x9
1x7
Dips
1x37
1x27
1x26
Notes: 2:25 between sets of benching, 2:00 between dips. Just holding on for now, and this will be the last bench workout in the home gym until the move. Right elbow feeling a little pissed off, so going to try to play it smart, since I'm gonna need to move a bunch of boxes soon. Still feeling strong.
Woke up at 195.6.
Saturday, June 15, 2019
Training Log: Entry 2461
LATE PM WORKOUT
(3) Texas Deadlift bar touch and go deadlift
5x135+chains
5x225+chains
3x315+chains
1x405+chains
10+3+3x535+chains
Buffalo bar squat (12 deep breaths between sets)
6x410
3x410
1x410
2x370
Notes: Spent most of the day packing and prepping for the move, so got the workout in post dinner rather than pre. Belt fit real well as a result. Warm-ups were heavy at the start but felt lighter as I went, and I MAY have had an 11th rep on the topset if my life depended on it. Things are feeling less hurt.
I just don't have the crazy squat workout in me that I used to. I imagine the groin injury is the big culprit there. I have one big blast, and after that there's no backoff left. I think next time, I'm gonna drop the weight to 140 and just rep until I blackout. Just need to get in some volume. But I'm at least moving forward each time.
Starting to feel that aggression I had before. I'm sure I'm just going stir crazy.
LATE PM WORKOUT
(3) Texas Deadlift bar touch and go deadlift
5x135+chains
5x225+chains
3x315+chains
1x405+chains
10+3+3x535+chains
Buffalo bar squat (12 deep breaths between sets)
6x410
3x410
1x410
2x370
Notes: Spent most of the day packing and prepping for the move, so got the workout in post dinner rather than pre. Belt fit real well as a result. Warm-ups were heavy at the start but felt lighter as I went, and I MAY have had an 11th rep on the topset if my life depended on it. Things are feeling less hurt.
I just don't have the crazy squat workout in me that I used to. I imagine the groin injury is the big culprit there. I have one big blast, and after that there's no backoff left. I think next time, I'm gonna drop the weight to 140 and just rep until I blackout. Just need to get in some volume. But I'm at least moving forward each time.
Starting to feel that aggression I had before. I'm sure I'm just going stir crazy.
Friday, June 14, 2019
Training Log: Entry 2460
PM WORKOUT
Axle strict press
5xAxle
5x141
5x166
13x186 (lifetime PR)
https://youtu.be/-54n3K_dZLU
11x166
Sets of 20 band pull aparts between sets
GIANT SETS (press-dip-raise)
Axle strict press 141
2x10
3x7
Dips
5xFailure
Lateral raises 20lbs
2x15
3x10
DB curls (no rest between sets)
15x10lbs
13x15
11x20
9x25
7x30
5x35
3x40
1x45
Notes: 3:45 between heavy press, 2:00 between giant sets. Pleased with that PR. Wanted more, but I came into this a little hurt. Super dehydrated for some reason. Feet keep cramping: weird. I've been pushing calories a bit these past few days to recover from traveling and prep for moving. Cheat meal was the $5 nacho box from taco bell.
Woke up at 195.6.
PM WORKOUT
Axle strict press
5xAxle
5x141
5x166
13x186 (lifetime PR)
https://youtu.be/-54n3K_dZLU
11x166
Sets of 20 band pull aparts between sets
GIANT SETS (press-dip-raise)
Axle strict press 141
2x10
3x7
Dips
5xFailure
Lateral raises 20lbs
2x15
3x10
DB curls (no rest between sets)
15x10lbs
13x15
11x20
9x25
7x30
5x35
3x40
1x45
Notes: 3:45 between heavy press, 2:00 between giant sets. Pleased with that PR. Wanted more, but I came into this a little hurt. Super dehydrated for some reason. Feet keep cramping: weird. I've been pushing calories a bit these past few days to recover from traveling and prep for moving. Cheat meal was the $5 nacho box from taco bell.
Woke up at 195.6.
Tuesday, June 11, 2019
Training Log: Entry 2459
PM WORKOUT
GIANT SETS (squat-jump-reverse hyper)
Buffalo Bar Squat
8xBar
8x140
8x230
8x320
7+1x410
8x320
Box jumps
6x5
Reverse hyper 340
6x10
Notes: 3:45 between sets. Feeling much stronger. Really pushed hydration today, since I was cramping so much, and I think it helped. I may have actually had that 8th rep on the topset, but considering how beat up I've been, it seemed like the smarter move to hold back. Interesting enough, I realized that, while my groin was hurting, my knee felt good, and now my groin feels better and my knee hurts. I'm thinking that it's a question of foot angle.
Woke up at 194.6.
PM WORKOUT
GIANT SETS (squat-jump-reverse hyper)
Buffalo Bar Squat
8xBar
8x140
8x230
8x320
7+1x410
8x320
Box jumps
6x5
Reverse hyper 340
6x10
Notes: 3:45 between sets. Feeling much stronger. Really pushed hydration today, since I was cramping so much, and I think it helped. I may have actually had that 8th rep on the topset, but considering how beat up I've been, it seemed like the smarter move to hold back. Interesting enough, I realized that, while my groin was hurting, my knee felt good, and now my groin feels better and my knee hurts. I'm thinking that it's a question of foot angle.
Woke up at 194.6.
Monday, June 10, 2019
Training Log: Entry 2458
PM WORKOUT
Axle bench press 301
2x10
1x6
Close grip axle bench 261
1x9
1x8
1x6
Swiss bar incline press 215
1x10
1x8
1x7
Dips
1x36
2x26
Sets of standing ab wheel between benching (2x5, sets of 4 for the rest)
50 pull ups over the course of the workout
Notes: 2:45 between sets. Travel still taking its toll, but I felt strong here. The bar weight felt very light for the flat benching, but on the 4th rep of the final set my pec cramped pretty good. Started including some pull ups in, just to sneak in some back work.
Boredom is started to manifest as aggression and restlessness. Knowing that the move is coming up quick and I'll be experiencing some forced downtime is probably part of that.
PM WORKOUT
Axle bench press 301
2x10
1x6
Close grip axle bench 261
1x9
1x8
1x6
Swiss bar incline press 215
1x10
1x8
1x7
Dips
1x36
2x26
Sets of standing ab wheel between benching (2x5, sets of 4 for the rest)
50 pull ups over the course of the workout
Notes: 2:45 between sets. Travel still taking its toll, but I felt strong here. The bar weight felt very light for the flat benching, but on the 4th rep of the final set my pec cramped pretty good. Started including some pull ups in, just to sneak in some back work.
Boredom is started to manifest as aggression and restlessness. Knowing that the move is coming up quick and I'll be experiencing some forced downtime is probably part of that.
Sunday, June 9, 2019
Training Log: Entry 2457
PM WORKOUT
(4) Texas Deadlift Bar tough and go mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
10+3+3x535+chains
SSB Front Squats (no rest between sets)
4x295
5x245
6x205
7x155
8x115
9xBar
Notes: Definitely feeling the effects of traveling. Belt was loose and warm-ups felt heavy. Happy with that final rest pause set, as it was tough, I ground it out, and I had no pain or injury from it. Hip flexor is still a mess, but lat and glute are good. Had nothing in me on those front squats, so called an audible. Going to have a big meal now and get back on track.
PM WORKOUT
(4) Texas Deadlift Bar tough and go mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
10+3+3x535+chains
SSB Front Squats (no rest between sets)
4x295
5x245
6x205
7x155
8x115
9xBar
Notes: Definitely feeling the effects of traveling. Belt was loose and warm-ups felt heavy. Happy with that final rest pause set, as it was tough, I ground it out, and I had no pain or injury from it. Hip flexor is still a mess, but lat and glute are good. Had nothing in me on those front squats, so called an audible. Going to have a big meal now and get back on track.
Monday, June 3, 2019
Training Log: Entry 2456
2 A DAY
**AM WORKOUT**
GIANT SETS (squat-jump-reverse hyper)
SSB front squat
10xBar
10x115
10x155
10x205
10x265 (20lb PR for training cycle)
10x205
Box jump
6x5
Reverse hyper 360
6x8
**PM WORKOUT**
Axle strict press
5xAxle
5x66
5x176
3x196
4x221
https://www.youtube.com/watch?v=dlh8puEr_1U
4x196
20 band pull aparts between sets
50 full ROM plate raises w/7.5kg plate
Notes: Going on vacation, coming home on Saturday, so crammed in a full week's worth of training in the span of 3 days, resulting in 4 days of training back to back and a 2 a day today. I had that 5th in me on the set of 221, but lost the groove and bar went everywhere. Wasted energy getting it back. Still a good performance, given the circumstances.
Time for some much needed healing.
2 A DAY
**AM WORKOUT**
GIANT SETS (squat-jump-reverse hyper)
SSB front squat
10xBar
10x115
10x155
10x205
10x265 (20lb PR for training cycle)
10x205
Box jump
6x5
Reverse hyper 360
6x8
**PM WORKOUT**
Axle strict press
5xAxle
5x66
5x176
3x196
4x221
https://www.youtube.com/watch?v=dlh8puEr_1U
4x196
20 band pull aparts between sets
50 full ROM plate raises w/7.5kg plate
Notes: Going on vacation, coming home on Saturday, so crammed in a full week's worth of training in the span of 3 days, resulting in 4 days of training back to back and a 2 a day today. I had that 5th in me on the set of 221, but lost the groove and bar went everywhere. Wasted energy getting it back. Still a good performance, given the circumstances.
Time for some much needed healing.
Sunday, June 2, 2019
Training Log: Entry 2455
PM WORKOUT
Axle bench press 301lbs
2x10
1x8
Close grip axle bench 261
2x10
1x7
Swiss bar incline bench 210
2x10
1x9
Dips
1x30
1x25
1x23
Standing ab wheel between sets (5 reps first set, 4 reps all remaining sets)
Notes: 3:05 between sets. Improving my set up has really gone a long way on the flat bench. Seeing some awesome progress. Going to move up the weight on the incline bench. My elbows were PISSED today, and I'm wondering if the curls are to blame. Before, I was starting with low weight and working up, and now I'm jumping to the heavy set and backing down. Need to go back to what works.
Going to try a 2 a day tomorrow to get in all the training I need for my travel.
PM WORKOUT
Axle bench press 301lbs
2x10
1x8
Close grip axle bench 261
2x10
1x7
Swiss bar incline bench 210
2x10
1x9
Dips
1x30
1x25
1x23
Standing ab wheel between sets (5 reps first set, 4 reps all remaining sets)
Notes: 3:05 between sets. Improving my set up has really gone a long way on the flat bench. Seeing some awesome progress. Going to move up the weight on the incline bench. My elbows were PISSED today, and I'm wondering if the curls are to blame. Before, I was starting with low weight and working up, and now I'm jumping to the heavy set and backing down. Need to go back to what works.
Going to try a 2 a day tomorrow to get in all the training I need for my travel.
Saturday, June 1, 2019
Training Log: Entry 2454
MID AM WORKOUT
(5) Texas deadlift bar touch and go mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
13+3+3x535+chains
Buffalo Bar Squat (12 deep breaths between sets)
12x370
6x370
3x370
1x370
3x230
Notes: Definitely getting healed up, but in turn decided not to go too stupidly hard. Was watching technique on the mat pulls and sticking with my limits. Topset of squats went much smoother than I expected, because the weight felt super heavy on the unrack. Was waiting on a delivery dude to drop off a standup freezer, so got this workout knocked out a little earlier than usual off of less food, so this was a great showing.
Woke up at 196.4. Going to cram in a bunch of workouts over the next few days to stay on pace during my break.
MID AM WORKOUT
(5) Texas deadlift bar touch and go mat pulls
5x135+chains
5x225+chains
3x315+chains
1x405+chains
13+3+3x535+chains
Buffalo Bar Squat (12 deep breaths between sets)
12x370
6x370
3x370
1x370
3x230
Notes: Definitely getting healed up, but in turn decided not to go too stupidly hard. Was watching technique on the mat pulls and sticking with my limits. Topset of squats went much smoother than I expected, because the weight felt super heavy on the unrack. Was waiting on a delivery dude to drop off a standup freezer, so got this workout knocked out a little earlier than usual off of less food, so this was a great showing.
Woke up at 196.4. Going to cram in a bunch of workouts over the next few days to stay on pace during my break.
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