Training Log: Entry 2483
PM WORKOUT
Axle bench press 306
1x10
1x9
1x6
Close grip axle bench 256
1x10
1x9
1x7
Swiss bar incline bench 200
3x10
Dips
1x40 (not a PR, but that's still pretty cool)
2x30
Notes: 2:45 between sets of benching, 2:00 between dips. Moving up on the flat bench was the right call. 306 was challenging but managable. I re-tapped my j-hooks to make the lift off smoother too. My shoulders are feeling a bit beat from training 3 days in a row with behind the neck pressing and squats, but now I'll have at LEAST 1 day off, if not 2, so that should be good.
Not nearly as hot today. Hopefully I still have a few more crazy days this season.
Wednesday, July 31, 2019
Tuesday, July 30, 2019
Training Log: Entry 2482
PM WORKOUT
GIANT SETS (squat-stone-hyper)
Buffalo bar squat
Barx8
140x8
230x8
320x8
390x8
320x8
Stone of steel extensions (loaded w/20lbs and spacers)
6x3
Reverse hyper 430
6x10
Notes: 3:45 between sets. 390 was just right for the topset. Super challenging, but got it done. The stone was getting slippery at the end from all the sweat. I may need to wear one of my ghetto grip shirts next time. Might just cut off the sleeves to make it viable. Still, it was good practicing it under poor conditions, as I'm still hitting the triple extension pretty well. Back was super blown up when all of this was done. Thinking I may throw in axle continentals in place of the stone on a few workouts just to keep that grooved.
PM WORKOUT
GIANT SETS (squat-stone-hyper)
Buffalo bar squat
Barx8
140x8
230x8
320x8
390x8
320x8
Stone of steel extensions (loaded w/20lbs and spacers)
6x3
Reverse hyper 430
6x10
Notes: 3:45 between sets. 390 was just right for the topset. Super challenging, but got it done. The stone was getting slippery at the end from all the sweat. I may need to wear one of my ghetto grip shirts next time. Might just cut off the sleeves to make it viable. Still, it was good practicing it under poor conditions, as I'm still hitting the triple extension pretty well. Back was super blown up when all of this was done. Thinking I may throw in axle continentals in place of the stone on a few workouts just to keep that grooved.
Monday, July 29, 2019
Training Log: Entry 2481
PM WORKOUT
SUPERSETS (press-pulldown)
Axle strict press
5xAxle
5x66
5x146
5x166
11x191
9x191 (push press)
Lat pulldown 100
6x10
GIANT SETS (press-dip-raise-pull aparts: odd set behind the neck barbell, even sets axle strict)
Behind the neck barbell press 105lbs
2x10
1x8
Axle strict press 146
1x10
2x8
Dips
6xF
DB lateral raise 20lbs
6x12
Band pull aparts
6x12
Run the rack curls (no rest between sets)
30x10lbs
25x15
20x20
15x25
10x30
5x35
Notes: 3:45 between heavy presses, 2:00 between giant sets. Bringing in the push presses this cycle in case the comp in Oct pans out. I had more in me on that set, but ended up running the plates into the garage door engine/motor, so needed to adjust midset. Strength on presses in general is almost all the way back.
Wore a hat this session to try to keep the sweat out of my eyes. Soaked the brim and had it all run out like a funnel. Honestly thought my roof had sprung a leak for a second.
Behind the neck presses are still causing no issues. Just gonna keep riding it out.
Toward the end on the curls, I went with alternating arm rather than both at the same time. Made it more viable. Currently enjoying this method, as it's letting me get in good volume without going high on the weight.
PM WORKOUT
SUPERSETS (press-pulldown)
Axle strict press
5xAxle
5x66
5x146
5x166
11x191
9x191 (push press)
Lat pulldown 100
6x10
GIANT SETS (press-dip-raise-pull aparts: odd set behind the neck barbell, even sets axle strict)
Behind the neck barbell press 105lbs
2x10
1x8
Axle strict press 146
1x10
2x8
Dips
6xF
DB lateral raise 20lbs
6x12
Band pull aparts
6x12
Run the rack curls (no rest between sets)
30x10lbs
25x15
20x20
15x25
10x30
5x35
Notes: 3:45 between heavy presses, 2:00 between giant sets. Bringing in the push presses this cycle in case the comp in Oct pans out. I had more in me on that set, but ended up running the plates into the garage door engine/motor, so needed to adjust midset. Strength on presses in general is almost all the way back.
Wore a hat this session to try to keep the sweat out of my eyes. Soaked the brim and had it all run out like a funnel. Honestly thought my roof had sprung a leak for a second.
Behind the neck presses are still causing no issues. Just gonna keep riding it out.
Toward the end on the curls, I went with alternating arm rather than both at the same time. Made it more viable. Currently enjoying this method, as it's letting me get in good volume without going high on the weight.
Friday, July 26, 2019
Training Log: Entry 2480
PM WORKOUT
MAX EFFORT LOWER
Trap bar lift (high handle)
5x135
5x225
3x315
1x405
1x495
1x585
1x635
1x700 (25lb PR from last week)
0x715
0x605
GIANT SETS (deadlift-hyper-squat)
(2) Deficit axle deadlifts 316
3x10
Reverse hyper 320
3x10
Buffalo bar squat 190 (flat soled shoes)
3x10
Notes: 3:45 between the set of 585 and 635. 2:00 between giant sets. Wanted to note that, last week, I didn't break out the straps until after the 515 set, and this week went with 495. Grip strength is solid. I'm also only resting as long as it takes to change plates on the warm-ups until after the 585 set. But all of that is just boilerplate compared to the fact that I pulled 700 freaking pounds off the floor for the first time ever. And it was easy. The 635 flew up, and 700 wasn't nearly the struggle that 675 was. Got greedy though, and it shows. Lesson learned, and I knew it, but still: get a PR, shut it down. I thankfully didn't grind on those 0s: just went for the pull and felt nothing there.
Was debating between adding sets and adding weight on the giant set, but was pressed for time and went with the latter. Still think I'm getting a solid training effect from this. Definitely doing a better job getting my hips where I want them. The squats are light and bouncy. I think, in an ideal construct, I'd chase the giant set with a squat till I die set. Might look into that.
Going to swap out ME movements. I think 2 weeks works for me. 1 week to learn the movement, 1 week to push it with the new mastery, then move away from it before I get stale.
PM WORKOUT
MAX EFFORT LOWER
Trap bar lift (high handle)
5x135
5x225
3x315
1x405
1x495
1x585
1x635
1x700 (25lb PR from last week)
0x715
0x605
GIANT SETS (deadlift-hyper-squat)
(2) Deficit axle deadlifts 316
3x10
Reverse hyper 320
3x10
Buffalo bar squat 190 (flat soled shoes)
3x10
Notes: 3:45 between the set of 585 and 635. 2:00 between giant sets. Wanted to note that, last week, I didn't break out the straps until after the 515 set, and this week went with 495. Grip strength is solid. I'm also only resting as long as it takes to change plates on the warm-ups until after the 585 set. But all of that is just boilerplate compared to the fact that I pulled 700 freaking pounds off the floor for the first time ever. And it was easy. The 635 flew up, and 700 wasn't nearly the struggle that 675 was. Got greedy though, and it shows. Lesson learned, and I knew it, but still: get a PR, shut it down. I thankfully didn't grind on those 0s: just went for the pull and felt nothing there.
Was debating between adding sets and adding weight on the giant set, but was pressed for time and went with the latter. Still think I'm getting a solid training effect from this. Definitely doing a better job getting my hips where I want them. The squats are light and bouncy. I think, in an ideal construct, I'd chase the giant set with a squat till I die set. Might look into that.
Going to swap out ME movements. I think 2 weeks works for me. 1 week to learn the movement, 1 week to push it with the new mastery, then move away from it before I get stale.
Wednesday, July 24, 2019
Training Log: Entry 2479
LUNCH HOUR WORKOUT
Axle bench press 301
2x10
1x8
Close grip axle bench 256
1x10
1x7
1x8
Swiss bar incline bench 200
2x10
1x9
Dips
2x32
1x26
Sets of 5 of standing ab wheel between sets of benching
Notes: 3:05 between sets of benching, 2:00 between sets of dips. Need to retape the j-hooks, as I think that will help make benching smooth, but otherwise I came into this pretty strong. Really just had to give the swiss bar some solid effort to see it move. I'm going to up the weight on flat bench next session: I've been at 301 for a LONG time and some heavier weight should bring about some stimulus. I might drop the weight on the close grip to compensate: we'll see.
LUNCH HOUR WORKOUT
Axle bench press 301
2x10
1x8
Close grip axle bench 256
1x10
1x7
1x8
Swiss bar incline bench 200
2x10
1x9
Dips
2x32
1x26
Sets of 5 of standing ab wheel between sets of benching
Notes: 3:05 between sets of benching, 2:00 between sets of dips. Need to retape the j-hooks, as I think that will help make benching smooth, but otherwise I came into this pretty strong. Really just had to give the swiss bar some solid effort to see it move. I'm going to up the weight on flat bench next session: I've been at 301 for a LONG time and some heavier weight should bring about some stimulus. I might drop the weight on the close grip to compensate: we'll see.
Tuesday, July 23, 2019
Training Log: Entry 2478
PM WORKOUT
GIANT SETS (squat-stone-hyper)
SSB front squat
10xBar
10x115
10x155
10x205
10x275
10x225
Stone of steel lap and extension (stone loaded w/10lbs and all spacers)
6x3
Reverse hyper 430
6x8
Notes: 3:45 between sets. My left knee is feeling the best it ever has in years. My wife also no longer has headaches. I'm thinking my previous location had some sort of atmospheric pressure issues, because aches and pains are reduced. Felt very smooth on the front squats as a result, and I think I have some room in me to make the progression on these bigger than 25s and 45s. We'll have to see next time.
Stone is feeling solid. Sweat makes it slipper, but that's just more to overcome. With a 10lb plate and all the spacers, that's effectively 25lbs loaded into the stone. Going to keep adding weight until it gets stupid.
Pretty sure this is the heaviest I've ever loaded the reverse hyper. Felt amazing. Between this and the stone, back is getting seriously hammered.
PM WORKOUT
GIANT SETS (squat-stone-hyper)
SSB front squat
10xBar
10x115
10x155
10x205
10x275
10x225
Stone of steel lap and extension (stone loaded w/10lbs and all spacers)
6x3
Reverse hyper 430
6x8
Notes: 3:45 between sets. My left knee is feeling the best it ever has in years. My wife also no longer has headaches. I'm thinking my previous location had some sort of atmospheric pressure issues, because aches and pains are reduced. Felt very smooth on the front squats as a result, and I think I have some room in me to make the progression on these bigger than 25s and 45s. We'll have to see next time.
Stone is feeling solid. Sweat makes it slipper, but that's just more to overcome. With a 10lb plate and all the spacers, that's effectively 25lbs loaded into the stone. Going to keep adding weight until it gets stupid.
Pretty sure this is the heaviest I've ever loaded the reverse hyper. Felt amazing. Between this and the stone, back is getting seriously hammered.
Monday, July 22, 2019
Training Log: Entry 2477
PM WORKOUT
SUPERSETS (press-pulldown)
Axle strict press
5xAxle
5x66
5x166
3x186
9x206
9x186
Lat pulldowns 90
6x15
GIANT SETS (press-dip-raise-pull apart. Axle on odd sets, behind the neck barbell press even)
Axle strict press 141
3x10
Dips
3xFailure
DB lateral raise 20lbs
3x11
Band pull aparts
3x12
Behind the neck barbell press 100
3x10
Dips
3xFailure
DB lateral raise 20
3x11
Band pull aparts
3x12
DB curls run the rack (no rest between sets)
25x10lbs
20x15
15x20
10x25
5x30
Notes: 3:45 between heavy presses, 2:00 between giant sets. That topset on press was awesome. It's not a PR, but it's only 1 rep dropped from 10lbs raised from last week, whereas traditionally 2 reps correlate to 10lbs. Strength is moving upward, which was also demonstrated in the supplemental work. I about threw the axle through the roof on the first set.
On that note, my aggression is on high these days. I'll just be driving down the road and outta nowhere wanna rip the steering wheel off. Not hitting traffic or anything to cause aggravation: just spikes of aggression. Was seeing some of this before the move too. I'm finding this seems to correlate with when I've hit my stride nutritionally. Just firing on all cylinders at the moment.
Still no idea what I'm weighing these days.
PM WORKOUT
SUPERSETS (press-pulldown)
Axle strict press
5xAxle
5x66
5x166
3x186
9x206
9x186
Lat pulldowns 90
6x15
GIANT SETS (press-dip-raise-pull apart. Axle on odd sets, behind the neck barbell press even)
Axle strict press 141
3x10
Dips
3xFailure
DB lateral raise 20lbs
3x11
Band pull aparts
3x12
Behind the neck barbell press 100
3x10
Dips
3xFailure
DB lateral raise 20
3x11
Band pull aparts
3x12
DB curls run the rack (no rest between sets)
25x10lbs
20x15
15x20
10x25
5x30
Notes: 3:45 between heavy presses, 2:00 between giant sets. That topset on press was awesome. It's not a PR, but it's only 1 rep dropped from 10lbs raised from last week, whereas traditionally 2 reps correlate to 10lbs. Strength is moving upward, which was also demonstrated in the supplemental work. I about threw the axle through the roof on the first set.
On that note, my aggression is on high these days. I'll just be driving down the road and outta nowhere wanna rip the steering wheel off. Not hitting traffic or anything to cause aggravation: just spikes of aggression. Was seeing some of this before the move too. I'm finding this seems to correlate with when I've hit my stride nutritionally. Just firing on all cylinders at the moment.
Still no idea what I'm weighing these days.
Saturday, July 20, 2019
Training Log: Entry 2476
PM WORKOUT
MAX EFFORT LOWER: Trap bar lifts (high handle)
5x155
5x245
3x335
1x425
1x515
1x605
1x655
1x675
5x605
https://youtu.be/YiRWtkP8hKs
GIANT SET (dead-hyper-squat)
(4) Deficit axle dead stop deadlift 296
3x10
Reverse hyper 310
3x10
SSB front squat (flat soled shoes) 115
3x10
General notes: 3:45 between heavy sets, 2:00 between giant sets. Trap bar lifts were a total success. This is a fantastic implement for max effort work, because you can really go full out with it, strain hard, and give it your all. To make it somewhat carry over to my pulls, I focused on keeping my deadlift stance, rather than using the stance best suited for trap bar pulls. Feet closer together, toes flared out. I know you can't see any of that in the Zapruder film of a training video I've uploaded, but trust me.
The video shows exactly the feeling I felt: I got for the pull, my body searches for the ideal position, finds it, and then starts pulling. Results in a delay between when I commit and when the bar starts moving, but I feel like there's going to be some value added in learning how to overcome that initial inertia. Once I can break it, it starts moving.
I wanted that 700, but the prudent move was to call it on a victory and go for the reps. Those 5 were hard fought, and I may have had some more for the day, but I'm still learning the movement.
The giant sets were amazingly terrible. Many times spent wanting to quit, feeling like I was going to vomit, wondering if I was going to pass out, thinking about how awful it would be to notify my next of kin that I died in a garage from heat stroke during a workout, etc. Thankfully, I had one ace up my sleeve: I am the Juggernaut. So that helped.
The deficit is almost as high as it can possibly get without the bar being on my feet. I think I'm going to start the cycle over and up the weight. It's been effective so far.
PM WORKOUT
MAX EFFORT LOWER: Trap bar lifts (high handle)
5x155
5x245
3x335
1x425
1x515
1x605
1x655
1x675
5x605
https://youtu.be/YiRWtkP8hKs
GIANT SET (dead-hyper-squat)
(4) Deficit axle dead stop deadlift 296
3x10
Reverse hyper 310
3x10
SSB front squat (flat soled shoes) 115
3x10
General notes: 3:45 between heavy sets, 2:00 between giant sets. Trap bar lifts were a total success. This is a fantastic implement for max effort work, because you can really go full out with it, strain hard, and give it your all. To make it somewhat carry over to my pulls, I focused on keeping my deadlift stance, rather than using the stance best suited for trap bar pulls. Feet closer together, toes flared out. I know you can't see any of that in the Zapruder film of a training video I've uploaded, but trust me.
The video shows exactly the feeling I felt: I got for the pull, my body searches for the ideal position, finds it, and then starts pulling. Results in a delay between when I commit and when the bar starts moving, but I feel like there's going to be some value added in learning how to overcome that initial inertia. Once I can break it, it starts moving.
I wanted that 700, but the prudent move was to call it on a victory and go for the reps. Those 5 were hard fought, and I may have had some more for the day, but I'm still learning the movement.
The giant sets were amazingly terrible. Many times spent wanting to quit, feeling like I was going to vomit, wondering if I was going to pass out, thinking about how awful it would be to notify my next of kin that I died in a garage from heat stroke during a workout, etc. Thankfully, I had one ace up my sleeve: I am the Juggernaut. So that helped.
The deficit is almost as high as it can possibly get without the bar being on my feet. I think I'm going to start the cycle over and up the weight. It's been effective so far.
Thursday, July 18, 2019
Training Log: Entry 2475
EARLY PM WORKOUT
Axle bench press 301
2x10
1x7
Close grip axle bench 256
1x10
2x8
Swiss bar incline bench 200
1x10
1x9
1x8
Dips
3x25ish
Standing ab wheel between benching (5x5, then 2x4)
Notes: 3:25 between benching, 2:00 between dips. Heat index of 115 outside, and most likely even hotter in my blast furnace of a garage. "*Ain't found a way to kill me yet...*
But to think: some people PAY to have sweat lodges, and meanwhile, I get to have vision quests in my garage between sets FOR FREE. I might start playing "Lunatic Fringe" for the full effect. At one point, I looked at the bright and then dark red colors my skin was turning and wondered to myself "is this what dying looks like?"
But maybe I was just turning into Abigail from Final Fight
Ok, running commentary aside, I was strong this workout, but dealing with external variables. It was finally hot enough that my hands started to sweat, which meant I was losing my grip on the bars. And when you own super pretty Ironmind axles and dip bars, you don't want to ruin them with chalk. That said, the weather is already ruining them, so I may has well bite the bullet next time. Wasn't a factor until the second set of close grip benching. I figured out to wipe my hands on a towel before sets, because my shorts were soaked through with sweat and just made things worse. Learning some lessons as I go.
For a good demonstration of the impact of the heat, this is me immediately post workout, looking like I went swimming in my clothes
Keep in mind that's from a BENCH workout. I'm laying down for most of it.
And, while I was taking glamour shots, I decided to capture my current level of dehydration induced leanness
EARLY PM WORKOUT
Axle bench press 301
2x10
1x7
Close grip axle bench 256
1x10
2x8
Swiss bar incline bench 200
1x10
1x9
1x8
Dips
3x25ish
Standing ab wheel between benching (5x5, then 2x4)
Notes: 3:25 between benching, 2:00 between dips. Heat index of 115 outside, and most likely even hotter in my blast furnace of a garage. "*Ain't found a way to kill me yet...*
But to think: some people PAY to have sweat lodges, and meanwhile, I get to have vision quests in my garage between sets FOR FREE. I might start playing "Lunatic Fringe" for the full effect. At one point, I looked at the bright and then dark red colors my skin was turning and wondered to myself "is this what dying looks like?"
But maybe I was just turning into Abigail from Final Fight
Ok, running commentary aside, I was strong this workout, but dealing with external variables. It was finally hot enough that my hands started to sweat, which meant I was losing my grip on the bars. And when you own super pretty Ironmind axles and dip bars, you don't want to ruin them with chalk. That said, the weather is already ruining them, so I may has well bite the bullet next time. Wasn't a factor until the second set of close grip benching. I figured out to wipe my hands on a towel before sets, because my shorts were soaked through with sweat and just made things worse. Learning some lessons as I go.
For a good demonstration of the impact of the heat, this is me immediately post workout, looking like I went swimming in my clothes
Keep in mind that's from a BENCH workout. I'm laying down for most of it.
And, while I was taking glamour shots, I decided to capture my current level of dehydration induced leanness
Tuesday, July 16, 2019
Training Log: Entry 2474
PM WORKOUT
GIANT SETS (squat-stone-hyper)
Buffalo bar squat
6xBar
6x140
6x230
6x320
6x410
6x320
Stone of steel lap and extension from floor (unloaded)
6x3
Reverse hyper 410
6x12
Notes: 3:45 between sets. With a potential competition coming up, along with the new layout and some new toys available, I've replaced the jumps/clean pulls with stone extensions. Basically lapping the stone and then hitting a triple extension with it/mock getting it over the bar. I'm letting it crash onto the titan crash pads and then just starting over. Those pads are money, btw. Totally deafen the noise and absorb all the impact, at least for now. I'll keep loading the stone as time goes on and will see how this unfolds.
Seems squatting is about the only thing that bothers the hip now. Sucks for that hip, because I'm going to be squatting for a while, but at least I think that means it's sorta healing. The 410 for 6 was a good show. I think I had a 7th in me if I needed it, but right now I'm just trying to get back to what I was.
Ordered a new toy during the Prime days/everyone else competing days: rackable trap bar.
I've never cared for trap bars, but part of me wonders if I've just not had the right one. The loading pins on this one finally look long enough for me to do some damage, it's got low handles (which my old one didn't), and it's rackable, which opens up avenues for pressing as well. I figure, if this one doesn't work, it wasn't meant to be. As it stands, I'm eager to give it a go for some max effort and supplemental work.
Ended up selling my old one to help finance it. Never cared for it, but it's still hard to part with old pieces of gear. I remember buying it from a Play it Again Sports in CO, visiting my in-laws about 11 years ago. Had to figure out a way to get it home in the minivan on top of all of our other luggage. We managed somehow. It was after I had blown out my back too, and I figured this was going to revolutionize things for me. ...it didn't, but my wife got some training value out of it. Figure I'll let her play with this one too.
PM WORKOUT
GIANT SETS (squat-stone-hyper)
Buffalo bar squat
6xBar
6x140
6x230
6x320
6x410
6x320
Stone of steel lap and extension from floor (unloaded)
6x3
Reverse hyper 410
6x12
Notes: 3:45 between sets. With a potential competition coming up, along with the new layout and some new toys available, I've replaced the jumps/clean pulls with stone extensions. Basically lapping the stone and then hitting a triple extension with it/mock getting it over the bar. I'm letting it crash onto the titan crash pads and then just starting over. Those pads are money, btw. Totally deafen the noise and absorb all the impact, at least for now. I'll keep loading the stone as time goes on and will see how this unfolds.
Seems squatting is about the only thing that bothers the hip now. Sucks for that hip, because I'm going to be squatting for a while, but at least I think that means it's sorta healing. The 410 for 6 was a good show. I think I had a 7th in me if I needed it, but right now I'm just trying to get back to what I was.
Ordered a new toy during the Prime days/everyone else competing days: rackable trap bar.
I've never cared for trap bars, but part of me wonders if I've just not had the right one. The loading pins on this one finally look long enough for me to do some damage, it's got low handles (which my old one didn't), and it's rackable, which opens up avenues for pressing as well. I figure, if this one doesn't work, it wasn't meant to be. As it stands, I'm eager to give it a go for some max effort and supplemental work.
Ended up selling my old one to help finance it. Never cared for it, but it's still hard to part with old pieces of gear. I remember buying it from a Play it Again Sports in CO, visiting my in-laws about 11 years ago. Had to figure out a way to get it home in the minivan on top of all of our other luggage. We managed somehow. It was after I had blown out my back too, and I figured this was going to revolutionize things for me. ...it didn't, but my wife got some training value out of it. Figure I'll let her play with this one too.
Monday, July 15, 2019
Training Log: Entry 2473
PM WORKOUT
SUPERSET (press and pulldown)
Axle strict press
5xBar
5x66
3x151
3x176
9x196
11x176
Lat pulldown 90
6x12
GIANT SETS (press-dips-raise-pull aparts): odd sets behind neck press/even sets strict press
Barbell behind neck press 95
3x10
Dips
3xFailure
DB lateral raise 25
3x10
Band pull aparts
3x12
Axle strict press 136
3x10
Dips
3xFailure
DB lateral raise 25
3x10
Band pull aparts
3x12
DB curls (no rest between sets)
20x10lbs
15x15
10x20
5x25
Notes: 3:45 between heavy presses, 2:00 between giant sets. Had the idea to alternate odd and even set placement per week to just throw in one more variety factor into the programming. Rapidly adapting to the behind the neck press, but gotta make sure to not get stupid from that and throw weight on too quickly. I'm appreciating this move for how it's making my shoulders feel.
May have had the 10th rep on 196, but going for it seemed like a poor strategy. Still trying to regain some strength.
Got in the curl work just to get in something. This day is nuking my arms, but just gotta keep pushing through.
Weighed myself finally. After drinking a Rockstar and eating a quest bar, I was at 194.3. Definitely underweight, and I've been eating my face off. Tends to happen with the moves. Just gonna keep pushing. Wanna keep calorie sources quality.
On that note, ate at placed called "King Kong Burgers" today. Seemed like a place I could grow to like. Giant hamburgers, and they'd top them with gyro meat upon request. Also served sirloin steaks at lunch. No shortage of good food here.
Also, wife took a photo of me at the zoo the other day that makes it look like my arms are pretty jacked
PM WORKOUT
SUPERSET (press and pulldown)
Axle strict press
5xBar
5x66
3x151
3x176
9x196
11x176
Lat pulldown 90
6x12
GIANT SETS (press-dips-raise-pull aparts): odd sets behind neck press/even sets strict press
Barbell behind neck press 95
3x10
Dips
3xFailure
DB lateral raise 25
3x10
Band pull aparts
3x12
Axle strict press 136
3x10
Dips
3xFailure
DB lateral raise 25
3x10
Band pull aparts
3x12
DB curls (no rest between sets)
20x10lbs
15x15
10x20
5x25
Notes: 3:45 between heavy presses, 2:00 between giant sets. Had the idea to alternate odd and even set placement per week to just throw in one more variety factor into the programming. Rapidly adapting to the behind the neck press, but gotta make sure to not get stupid from that and throw weight on too quickly. I'm appreciating this move for how it's making my shoulders feel.
May have had the 10th rep on 196, but going for it seemed like a poor strategy. Still trying to regain some strength.
Got in the curl work just to get in something. This day is nuking my arms, but just gotta keep pushing through.
Weighed myself finally. After drinking a Rockstar and eating a quest bar, I was at 194.3. Definitely underweight, and I've been eating my face off. Tends to happen with the moves. Just gonna keep pushing. Wanna keep calorie sources quality.
On that note, ate at placed called "King Kong Burgers" today. Seemed like a place I could grow to like. Giant hamburgers, and they'd top them with gyro meat upon request. Also served sirloin steaks at lunch. No shortage of good food here.
Also, wife took a photo of me at the zoo the other day that makes it look like my arms are pretty jacked
Saturday, July 13, 2019
Training Log: Entry 2472
PM WORKOUT
Max Effort (Top Down deadlifts)
5x135
5x225
3x315
1x405
1x495
1x585
1x600 (15lb PR from previous session)
1x605 (20lb PR from previous session)
https://youtu.be/QkvbjxnX7Ak
SUPERSET (deadlift-reverse hyper)
(3) Deficit axle deadlift 296 (deadstop)
3x10
Reverse hyper 280
3x10
Buffalo bar squat 230
1x25
Notes: 3:45 between sets of Max Effort work. 2:00 between supersets. Applied some lessons learned from previous workout, set the j-hooks to 8 and it was MUCH easier to re-rack. Could just fall into the rack after the set. Wasted less energy and had more in me for the pulls. May have had another set after that 605, but wanted to end on a victory.
I'm such a 1 trick pony, but it's a good trick, so I'm playing with ROM again on the deficit pulls. This time, I'm keeping weight the same and increasing the ROM by standing on more platforms each session. I also noticed I was already being lazy in my deadstop pulls, so I focused on quick regroups between reps. This felt "easier" than last week, most likely as I'm adjusting. Going to get stupid with it next session with 4 mats and see if it's getting too silly at that point.
The squat workout at the end was ok, but not enough blood and guts. I'm thinking I'm going to make the superset a giant set next time, going deadlift-hyper-SSB front squat to get in some more leg volume, and then maybe finish it off with something crazy after all that.
Abs were sore from ab wheel. Just new programming order.
PM WORKOUT
Max Effort (Top Down deadlifts)
5x135
5x225
3x315
1x405
1x495
1x585
1x600 (15lb PR from previous session)
1x605 (20lb PR from previous session)
https://youtu.be/QkvbjxnX7Ak
SUPERSET (deadlift-reverse hyper)
(3) Deficit axle deadlift 296 (deadstop)
3x10
Reverse hyper 280
3x10
Buffalo bar squat 230
1x25
Notes: 3:45 between sets of Max Effort work. 2:00 between supersets. Applied some lessons learned from previous workout, set the j-hooks to 8 and it was MUCH easier to re-rack. Could just fall into the rack after the set. Wasted less energy and had more in me for the pulls. May have had another set after that 605, but wanted to end on a victory.
I'm such a 1 trick pony, but it's a good trick, so I'm playing with ROM again on the deficit pulls. This time, I'm keeping weight the same and increasing the ROM by standing on more platforms each session. I also noticed I was already being lazy in my deadstop pulls, so I focused on quick regroups between reps. This felt "easier" than last week, most likely as I'm adjusting. Going to get stupid with it next session with 4 mats and see if it's getting too silly at that point.
The squat workout at the end was ok, but not enough blood and guts. I'm thinking I'm going to make the superset a giant set next time, going deadlift-hyper-SSB front squat to get in some more leg volume, and then maybe finish it off with something crazy after all that.
Abs were sore from ab wheel. Just new programming order.
Thursday, July 11, 2019
Training Log: Entry 2471
PM WORKOUT
Axle bench press 301
1x10
1x9
1x7
Close grip axle bench 255
1x10
2x8
Swiss bar incline bench 195
3x10
Dips
3xFailure
Standing ab wheel between sets of benching (4x5, then sets of 4 for the rest)
Notes: 3:45 between sets. Moved much quicker between exercises with the new set-up. Strength is down on the bench with the move, but not terribly so. Walked the weight back on the close grip and incline just to keep some movement going. Still just eating my face off to see if that helps.
PM WORKOUT
Axle bench press 301
1x10
1x9
1x7
Close grip axle bench 255
1x10
2x8
Swiss bar incline bench 195
3x10
Dips
3xFailure
Standing ab wheel between sets of benching (4x5, then sets of 4 for the rest)
Notes: 3:45 between sets. Moved much quicker between exercises with the new set-up. Strength is down on the bench with the move, but not terribly so. Walked the weight back on the close grip and incline just to keep some movement going. Still just eating my face off to see if that helps.
Wednesday, July 10, 2019
Training Log: Entry 2470
PM WORKOUT
GIANT SETS (squat-clean pulls-reverse hypers)
SSB squat
8xBar
8x155
8x245
8x335
7+1x425
Clean pulls 235
6x3
Reverse hyper 410
6x10
Notes: 3:45 between sets. Original plan was to alternate between box jumps and clean pulls each set, but I need to find a better spot to set up my box in the gym. Couldn't pull the trigger on the jump because I was too nervous of where I'd land on a misfire. Cleans pulls served the purpose well though, as it's more time reinforcing getting my hips down. Need to warm up for them slightly better next time, as I immediately pulled something in my tricep on the eccentric of the first rep. I could ALSO just plain not have an eccentric now that I'm in my own garage and not in a duplex, but old habits die hard. I also JUST realized I could also implement something I always wanted by using the prowler between sets too, so long as I train in the evenings, but that would mean having the garage door open, and right now I'm appreciating training in the sweltering heat. I've taken to using the term "descend into Hell" when I get to my training space, since I have to take some stairs down and the heat is like a blast furnace.
The topset of SSB squats was phenomenal. Really needed that. I haven't weighed myself in a while, but I'm thinking I'm down a bit. Mrs commented on how my work clothes are hanging off me. I'm eating food like it's my job and my appetite is matching my efforts. Might as well ride it out though. Seems the strength wants to come back.
Had plans to hammer the back with some rows after this was done, since the bar was loaded, but I was wiped. Conditioning isn't all the way back yet. Can always sneak them in tomorrow though.
PM WORKOUT
GIANT SETS (squat-clean pulls-reverse hypers)
SSB squat
8xBar
8x155
8x245
8x335
7+1x425
Clean pulls 235
6x3
Reverse hyper 410
6x10
Notes: 3:45 between sets. Original plan was to alternate between box jumps and clean pulls each set, but I need to find a better spot to set up my box in the gym. Couldn't pull the trigger on the jump because I was too nervous of where I'd land on a misfire. Cleans pulls served the purpose well though, as it's more time reinforcing getting my hips down. Need to warm up for them slightly better next time, as I immediately pulled something in my tricep on the eccentric of the first rep. I could ALSO just plain not have an eccentric now that I'm in my own garage and not in a duplex, but old habits die hard. I also JUST realized I could also implement something I always wanted by using the prowler between sets too, so long as I train in the evenings, but that would mean having the garage door open, and right now I'm appreciating training in the sweltering heat. I've taken to using the term "descend into Hell" when I get to my training space, since I have to take some stairs down and the heat is like a blast furnace.
The topset of SSB squats was phenomenal. Really needed that. I haven't weighed myself in a while, but I'm thinking I'm down a bit. Mrs commented on how my work clothes are hanging off me. I'm eating food like it's my job and my appetite is matching my efforts. Might as well ride it out though. Seems the strength wants to come back.
Had plans to hammer the back with some rows after this was done, since the bar was loaded, but I was wiped. Conditioning isn't all the way back yet. Can always sneak them in tomorrow though.
Monday, July 8, 2019
Training Log: Entry 2469
PM WORKOUT
SUPERSET (press and lat pulldown)
Axle strict press
5x66lbs
5x141
5x166
11x186
11x166
5x10x90lbs
ALTERNATING GIANT SETS (on odd sets, axle strict press, on even sets barbell behind the neck presses, both followed by dips, lateral raises and band pull aparts)
Axle strict press 136
2x10
1x8
Dips
3xF
DB lateral raises 20lbs
3x10
Band pull aparts
3x12
Barbell behind the neck press 95lbs
2x10
1x8
Dips
3xFailure
DB lateral raises 20
3x10
Band pull aparts
3x12
Notes: 3:45 between heavy presses, 2:00 between giant sets. Mixing more stuff up, brought back the back work with the pulldowns and brought back a really old classic with the behind the neck presses. Used my echo bar for those, since it has no center knurling and wasn't going to tear up the back of my head. Did them standing, and unracked out of the yoke. Had to fight my instinct on every set to set them up like a low bar squat. Used a VERY wide hand spacing because that was all my mobility would allow. But still, if the dude with the 6 shoulder dislocations, torn labrum and dozens of subluxations can manage it, it's probably not as dangerous as the internet makes it out to me. It definitely DOES make the shoulder suck in a whole different way than pressing in front of the body, but I wanted to keep both because the latter is still valuable as an athlete and I don't want to lose that skill.
Thinking about rotating the strict press implement each week while keeping the behind the neck as the staple. Might be something I implement. Just letting myself play around some in my training.
Haven't weighed myself in a long time. Also, I'm just putting this out in the universe, but I'm thinking I may have torn the labrum in my left hip. Recovery on it is still very slow, and I keep snagging it on stuff. Training is zero issues, but I'll turn/pivot in my day to day life or get in/out of my car or a booth at a restaurant and suddenly it will lock up/be in pain. I suppose time will tell. I have no real plans to stop: just going to keep slamming it with training and force it to heal or fall off.
PM WORKOUT
SUPERSET (press and lat pulldown)
Axle strict press
5x66lbs
5x141
5x166
11x186
11x166
5x10x90lbs
ALTERNATING GIANT SETS (on odd sets, axle strict press, on even sets barbell behind the neck presses, both followed by dips, lateral raises and band pull aparts)
Axle strict press 136
2x10
1x8
Dips
3xF
DB lateral raises 20lbs
3x10
Band pull aparts
3x12
Barbell behind the neck press 95lbs
2x10
1x8
Dips
3xFailure
DB lateral raises 20
3x10
Band pull aparts
3x12
Notes: 3:45 between heavy presses, 2:00 between giant sets. Mixing more stuff up, brought back the back work with the pulldowns and brought back a really old classic with the behind the neck presses. Used my echo bar for those, since it has no center knurling and wasn't going to tear up the back of my head. Did them standing, and unracked out of the yoke. Had to fight my instinct on every set to set them up like a low bar squat. Used a VERY wide hand spacing because that was all my mobility would allow. But still, if the dude with the 6 shoulder dislocations, torn labrum and dozens of subluxations can manage it, it's probably not as dangerous as the internet makes it out to me. It definitely DOES make the shoulder suck in a whole different way than pressing in front of the body, but I wanted to keep both because the latter is still valuable as an athlete and I don't want to lose that skill.
Thinking about rotating the strict press implement each week while keeping the behind the neck as the staple. Might be something I implement. Just letting myself play around some in my training.
Haven't weighed myself in a long time. Also, I'm just putting this out in the universe, but I'm thinking I may have torn the labrum in my left hip. Recovery on it is still very slow, and I keep snagging it on stuff. Training is zero issues, but I'll turn/pivot in my day to day life or get in/out of my car or a booth at a restaurant and suddenly it will lock up/be in pain. I suppose time will tell. I have no real plans to stop: just going to keep slamming it with training and force it to heal or fall off.
Training Log: Entry 2468
I have returned. And with my return comes the creation of the next training space to achieve my goals. Observe.
PM WORKOUT
MAX EFFORT WORK
Top down deadlift with texas deadlift bar
5x135
5x225
3x315
1x405
1x495
1x545
1x585
0x635
1x585
SUPERSET
Axle deficit deadlift (deadstop)
3x10x296
Reverse hyper
4x10x270
SSB front squat to SSB squat (no rest between exercise) of 155lbs
1x20/5
Notes: First, holy cow Nebraska is humid. This was the most I have sweat during a workout in a LONG time. Zero fear of ever pulling a muscle from not being warm. Second, trying out some new stuff now. After hitting 405 for 23 reps I don't have any concerns about my rep strength, so now I want to start feeling some heavy weight in my hands and see what kind of damage I can do. Also, to give a total peek behind the curtain, after spending a week away from training but still being very active (like, by unloading 15,080lbs out of a moving truck in less than a day, and carrying a freezer down some basement stairs, and moving an entire gym MULTIPLE times to get everything in the right spot), I know I've accumulated a lot of fatigue and most likely dropped some bodyweight, so I didn't want to jump right back into what I was doing before at risk of regressing, so I've brought back a VERY old staple of max effort work. I think I have a much better understanding of the Westside method compared to what I did before, and though I'm not going to claim to be using THAT in particular, I can at least poach some of it.
On that note, first time EVER doing topdown deads, and I liked them, but there was a learning curve as a result. I need to put the j-hooks on the 8th spot rather than the 9th next time. 9 was good for warmups, but once the bar started flexing, it became too high, and I nearly lost it on both of the re-racks with 585. Took a while to figure out the unracks too. 405 felt incredibly heavy, and considering I had pulled it for 23 reps earlier, I knew that wasn't right. Dialed things in and then 585 moved very well. Was able to do a controlled negative with 635, but wasted too much energy on the set-up and had nothing on the return. Might go with it for 1 more week and then pick something new.
I HAVE done deficit pulls before, but it's been like a decade, and last time they injured me. This time, seems I have the mechanics much better figured out. Used an axle to make this REALLY silly, because it won't flex at all, which makes this a REAL deficit pull. Went deadstop for 2 reasons. 1 being that it will get more benefit from the deficit pulls (specifically my goal of re-learning how to get my hips under my shoulders at the start of the pull), but second being that, since I no longer live in a duplex, and I'm a corner house, and my garage is as far from other humans as possible on my street, I can make noise and only bother my loving family. Again, changes in training.
The superset was brutal, and once it was over, I had nothing left in me. Went with that squat workout. If I do it again, I need to take off the belt between the front and SSB squats. Gives me more room for reps.
More changes in training to come. Thinking of alternating by set on my press workout between pressing and behind the neck pressing. I have 2 racks now, with my yoke being set up. Great time to take advantage of that. Stay tuned.
I have returned. And with my return comes the creation of the next training space to achieve my goals. Observe.
PM WORKOUT
MAX EFFORT WORK
Top down deadlift with texas deadlift bar
5x135
5x225
3x315
1x405
1x495
1x545
1x585
0x635
1x585
SUPERSET
Axle deficit deadlift (deadstop)
3x10x296
Reverse hyper
4x10x270
SSB front squat to SSB squat (no rest between exercise) of 155lbs
1x20/5
Notes: First, holy cow Nebraska is humid. This was the most I have sweat during a workout in a LONG time. Zero fear of ever pulling a muscle from not being warm. Second, trying out some new stuff now. After hitting 405 for 23 reps I don't have any concerns about my rep strength, so now I want to start feeling some heavy weight in my hands and see what kind of damage I can do. Also, to give a total peek behind the curtain, after spending a week away from training but still being very active (like, by unloading 15,080lbs out of a moving truck in less than a day, and carrying a freezer down some basement stairs, and moving an entire gym MULTIPLE times to get everything in the right spot), I know I've accumulated a lot of fatigue and most likely dropped some bodyweight, so I didn't want to jump right back into what I was doing before at risk of regressing, so I've brought back a VERY old staple of max effort work. I think I have a much better understanding of the Westside method compared to what I did before, and though I'm not going to claim to be using THAT in particular, I can at least poach some of it.
On that note, first time EVER doing topdown deads, and I liked them, but there was a learning curve as a result. I need to put the j-hooks on the 8th spot rather than the 9th next time. 9 was good for warmups, but once the bar started flexing, it became too high, and I nearly lost it on both of the re-racks with 585. Took a while to figure out the unracks too. 405 felt incredibly heavy, and considering I had pulled it for 23 reps earlier, I knew that wasn't right. Dialed things in and then 585 moved very well. Was able to do a controlled negative with 635, but wasted too much energy on the set-up and had nothing on the return. Might go with it for 1 more week and then pick something new.
I HAVE done deficit pulls before, but it's been like a decade, and last time they injured me. This time, seems I have the mechanics much better figured out. Used an axle to make this REALLY silly, because it won't flex at all, which makes this a REAL deficit pull. Went deadstop for 2 reasons. 1 being that it will get more benefit from the deficit pulls (specifically my goal of re-learning how to get my hips under my shoulders at the start of the pull), but second being that, since I no longer live in a duplex, and I'm a corner house, and my garage is as far from other humans as possible on my street, I can make noise and only bother my loving family. Again, changes in training.
The superset was brutal, and once it was over, I had nothing left in me. Went with that squat workout. If I do it again, I need to take off the belt between the front and SSB squats. Gives me more room for reps.
More changes in training to come. Thinking of alternating by set on my press workout between pressing and behind the neck pressing. I have 2 racks now, with my yoke being set up. Great time to take advantage of that. Stay tuned.
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