Training Log: Entry 2502
PM WORKOUT
MAX EFFORT TOP DOWN DEALIFTS
5x135
5x225
2x315
1x405
1x495
1x585
1x615 (10lb PR)
1x620 (5lb PR...from that other PR)
https://youtu.be/xe3fV57Sbvc
GIANT SETS (dead-hyper-squat)
(4) Axle deficit deadstop deadlifts 333lbs
3x10
Reverse hyper 340
3x10
SSB front squats 155 (flat soled shoes)
3x10
Notes: 3:45 between heavy deads, 2:00 between giant sets. I am still pretty awful at top down deads, but the strength is greater on them. I've definitely found the chink in my armor on them, because without the ability to set myself up to grind at the start of the pull, I can't really brute force through the pull, and HAVE to rely on technique. Never woulda thought that was the case. Remembered the trick to have the bar slightly rolled forward on the j-hooks so I could roll it into the straps and get locked in at the start. Also focusing on taking small steps after the set-up and keeping my brace.
Came into this with some pain in my right glute/ham tie in and my left hip-flexor a little pissed off again. Nothing crippling, but good to track on.
Ate well before this. Pizza buffet. I'm on the fluffier side, but at this point strength is moving well, I'm 20lbs below my weight class, and I got no real reason to be any leaner, so I'll ride it out.
Saturday, August 31, 2019
Thursday, August 29, 2019
Training Log: Entry 2501
PM WORKOUT
Axle bench press 311
1x10
1x8
1x7
Axle close grip bench 261
1x10
1x9
1x8
Swiss bar incline bench 210
2x10
1x8
Dips
1x36
1x26
1x23
Standing ab wheel between sets of benching (6x6, 2x5)
Notes: 3:25 between sets. New territory benching 311 for multiple sets. It's heavy, but managable. The 2nd and 3rd set of the close grip benching I may have had another rep on, but didn't feel the need to absolutely murder myself so early in the workout. On the first set of the incline bench, my right hip cramped up something fierce. May have made the full 3x10 in absence of that. Happy with where my benching strength is at this point.
I've slightly dialed down the calories over the past few days, really just trying to reduce my quest bar intake. 3 a day is a bit much, and once that becomes the normal, it won't be long until I'm at 4. I recognize my tendency for easy addictions and new baselines, especially evident with my caffeine intake.
Need to get some scale batteries to start gauging where I am going to weigh in for the comp.
Going to start working for real soon. Getting on shifts. Thankfully, the workload doesn't seem too tough, but I'll have to see how things sort out training wise. Actually contemplating signing up for an MMA gym nearby for some drop ins on the days that I'm at home alone while the Mrs is at work.
PM WORKOUT
Axle bench press 311
1x10
1x8
1x7
Axle close grip bench 261
1x10
1x9
1x8
Swiss bar incline bench 210
2x10
1x8
Dips
1x36
1x26
1x23
Standing ab wheel between sets of benching (6x6, 2x5)
Notes: 3:25 between sets. New territory benching 311 for multiple sets. It's heavy, but managable. The 2nd and 3rd set of the close grip benching I may have had another rep on, but didn't feel the need to absolutely murder myself so early in the workout. On the first set of the incline bench, my right hip cramped up something fierce. May have made the full 3x10 in absence of that. Happy with where my benching strength is at this point.
I've slightly dialed down the calories over the past few days, really just trying to reduce my quest bar intake. 3 a day is a bit much, and once that becomes the normal, it won't be long until I'm at 4. I recognize my tendency for easy addictions and new baselines, especially evident with my caffeine intake.
Need to get some scale batteries to start gauging where I am going to weigh in for the comp.
Going to start working for real soon. Getting on shifts. Thankfully, the workload doesn't seem too tough, but I'll have to see how things sort out training wise. Actually contemplating signing up for an MMA gym nearby for some drop ins on the days that I'm at home alone while the Mrs is at work.
Tuesday, August 27, 2019
Training Log: Entry 2500
PM WORKOUT
GIANT SETS (squat-stone-hyper)
Buffalo bar squat
6xBar
6x140
6x230
6x320
6x415
6x320
Stone of Steel lap and extensions (stone loaded with 40lbs and spacers)
6x3
Reverse hyper 430
6x12
Notes: 3:45 between sets. Wasn't wanting to train on this day, just because it would make 3 days of training in a row, but it's how my schedule shook out. Wasn't able to get my full grip on the bar until the set of 415, as my shoulders were still achy from yesterday. Still, hip is feeling painfree, knee is good, squat was good enough, and the stone moved very well. I keep wanting to add to this workout, but everything else is going so well in my training that modification seems like a poor idea.
Kinda wish post 2500 was the bodyweight for 12 post, as that was a cool milestone, but still, crazy I've been at this for so long.
PM WORKOUT
GIANT SETS (squat-stone-hyper)
Buffalo bar squat
6xBar
6x140
6x230
6x320
6x415
6x320
Stone of Steel lap and extensions (stone loaded with 40lbs and spacers)
6x3
Reverse hyper 430
6x12
Notes: 3:45 between sets. Wasn't wanting to train on this day, just because it would make 3 days of training in a row, but it's how my schedule shook out. Wasn't able to get my full grip on the bar until the set of 415, as my shoulders were still achy from yesterday. Still, hip is feeling painfree, knee is good, squat was good enough, and the stone moved very well. I keep wanting to add to this workout, but everything else is going so well in my training that modification seems like a poor idea.
Kinda wish post 2500 was the bodyweight for 12 post, as that was a cool milestone, but still, crazy I've been at this for so long.
Monday, August 26, 2019
Training Log: Entry 2499
PM WORKOUT
SUPERSET (press-pulldown)
Axle strict press
5xAxle
5x66
5x146
5x171
12x196 (lifetime PR)
10x196 (push press)
Grenade Ball lat pulldowns 100
6x10
GIANT SETS (press-dip-raise-pull aparts. Behind the neck barbell press on odd sets, axle strict press on even)
Behind the neck press 115
2x10
1x7
Axle strict press 156
1x10
2x7
Dips
6xFailure
Lateral Raises 25lbs
3x12
3x10
Band pull aparts
6x12
Run the DB rack curls (no rest between sets)
10x10lbs
10x15
10x20
10x25
10x30
10x35
5x40
5x35 hammer curl
5x30 HC
5x25 HC
5x20 HC
5x15 HC
5x10 HC
Notes: 3:45 between heavy presses, 2:00 between giant sets. Incredibly pleased with the pressing. Coming back from the move, I had lost a bit of my pressing strength, and normally I'd freak out and start changing things all over the place, but decided to just ease back on the TM and ride it out and it's paid off tremendously well. That was a super clean set of 10, and everything after that was gravy. I'm just gonna keep riding this out for as long as I can, because it's definitely working.
PM WORKOUT
SUPERSET (press-pulldown)
Axle strict press
5xAxle
5x66
5x146
5x171
12x196 (lifetime PR)
10x196 (push press)
Grenade Ball lat pulldowns 100
6x10
GIANT SETS (press-dip-raise-pull aparts. Behind the neck barbell press on odd sets, axle strict press on even)
Behind the neck press 115
2x10
1x7
Axle strict press 156
1x10
2x7
Dips
6xFailure
Lateral Raises 25lbs
3x12
3x10
Band pull aparts
6x12
Run the DB rack curls (no rest between sets)
10x10lbs
10x15
10x20
10x25
10x30
10x35
5x40
5x35 hammer curl
5x30 HC
5x25 HC
5x20 HC
5x15 HC
5x10 HC
Notes: 3:45 between heavy presses, 2:00 between giant sets. Incredibly pleased with the pressing. Coming back from the move, I had lost a bit of my pressing strength, and normally I'd freak out and start changing things all over the place, but decided to just ease back on the TM and ride it out and it's paid off tremendously well. That was a super clean set of 10, and everything after that was gravy. I'm just gonna keep riding this out for as long as I can, because it's definitely working.
Sunday, August 25, 2019
Training Log: Entry 2498
PM WORKOUT
MAX EFFORT (6) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x660 (+5lb PR, 300kg for you metric types)
1x675 (+15lb PR, lifetime max held in hands for a barbell)
GIANT SETS (dead-hyper-squat)
(3) Axle deficit deadlifts 333
3x10
Reverse hyper 330
3x10
Buffalo bar squats 205
3x10
Notes: 3:45 between max effort pulls, 2:00 between giant sets. This was a fantastic day for max effort work. I, once again, broke my own rule and went for an even bigger PR after hitting a little one, but this time it was the right call. This was ABSOLUTELY a max effort pull. RPE 11. I am incredibly proud of how well I fought for that rep, because I've hit that sticking point MANY times in the past and have not gotten past it. I hit the pull, get it to just below the knee cap, fight for a bit and fail. This time, got it there, fought, found a way to regroup, and felt it start making movement in the right direction again. The lockout looks pretty silly, but I wanted zero doubt once I got it there. Couldn't be more satisfied.
The giant sets are definitely starting to show on my fatigue levels. I'm taking a knee on those pulls, but I'm still getting them done. I think this has been a great approach toward getting strong all over.
I'm very satisfied with where my training is. Only negative there is that I'd love to get back to Deep Water soon, but right now this has just been too good.
PM WORKOUT
MAX EFFORT (6) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x660 (+5lb PR, 300kg for you metric types)
1x675 (+15lb PR, lifetime max held in hands for a barbell)
GIANT SETS (dead-hyper-squat)
(3) Axle deficit deadlifts 333
3x10
Reverse hyper 330
3x10
Buffalo bar squats 205
3x10
Notes: 3:45 between max effort pulls, 2:00 between giant sets. This was a fantastic day for max effort work. I, once again, broke my own rule and went for an even bigger PR after hitting a little one, but this time it was the right call. This was ABSOLUTELY a max effort pull. RPE 11. I am incredibly proud of how well I fought for that rep, because I've hit that sticking point MANY times in the past and have not gotten past it. I hit the pull, get it to just below the knee cap, fight for a bit and fail. This time, got it there, fought, found a way to regroup, and felt it start making movement in the right direction again. The lockout looks pretty silly, but I wanted zero doubt once I got it there. Couldn't be more satisfied.
The giant sets are definitely starting to show on my fatigue levels. I'm taking a knee on those pulls, but I'm still getting them done. I think this has been a great approach toward getting strong all over.
I'm very satisfied with where my training is. Only negative there is that I'd love to get back to Deep Water soon, but right now this has just been too good.
Wednesday, August 21, 2019
Training Log: Entry 2497
PM WORKOUT
Axle bench press 306
2x10
1x9
Axle close grip bench press 256
2x10
1x9
Swiss bar incline bench 210
1x10
2x8
Dips
1x38
1x27
1x22
Standing ab wheel between sets of bench (4x6, then sets of 5)
Notes: 3:45 between sets. Hell yeah. This was the bench workout I had been needing. Amazing the difference those long rest times make. Going to bump up the weight on bench and close grip, since it's not worth sticking around just to get in 1 more rep. Going into seriously uncharted waters on the flat bench come next workout. Dips suffered a little, but most likely a product of how hard I could push during the workout. Hard to grip the handles too with how much my hands were sweating. Heat wasn't bad, but humidity was even worse.
PM WORKOUT
Axle bench press 306
2x10
1x9
Axle close grip bench press 256
2x10
1x9
Swiss bar incline bench 210
1x10
2x8
Dips
1x38
1x27
1x22
Standing ab wheel between sets of bench (4x6, then sets of 5)
Notes: 3:45 between sets. Hell yeah. This was the bench workout I had been needing. Amazing the difference those long rest times make. Going to bump up the weight on bench and close grip, since it's not worth sticking around just to get in 1 more rep. Going into seriously uncharted waters on the flat bench come next workout. Dips suffered a little, but most likely a product of how hard I could push during the workout. Hard to grip the handles too with how much my hands were sweating. Heat wasn't bad, but humidity was even worse.
Tuesday, August 20, 2019
Training Log: Entry 2496
PM WORKOUT
GIANT SETS (squat-stone-hyper)
SSB front squat
8xBar
8x155
8x205
8x245
8x278
8x245
Stone of steel lap and extensions (loaded w/35lbs and spacers)
6x3
Reverse hyper 440
6x10
Notes: 3:45 between sets. Heat has come back with a vengeance. Actually just peaced out of the garage once the workout was done, rather than stay behind to unload the plates. Luxury of the current set up at least. I'm becoming VERY confident in the stone, because I can lap it and get it HIGH up on the extension despite being covered in sweat and slippery as hell. Using tacky on a concrete stone is gonna feel like downright cheating come comp time.
Weight was perfect for the front squats. Getting smarter with the selection. Also, noticed today that I am not feeling any pain at all in my hip or knee. I can still trigger pain in the hip if I wanted to, so it's not fully recovered, but it's far more ahead than it was a few months ago where it was forcing me to limp. I have observed this correlates with a slight uptick in bodyweight and, with that, bodyfat. I've noted before, but it seems that staying lean tends to come with a consequence as far as moving heavy weights goes. I don't need to get fat, but top 2-4 abs is about the max amount of leanness it seems I can get away with while still being "sturdy" enough in my training.
PM WORKOUT
GIANT SETS (squat-stone-hyper)
SSB front squat
8xBar
8x155
8x205
8x245
8x278
8x245
Stone of steel lap and extensions (loaded w/35lbs and spacers)
6x3
Reverse hyper 440
6x10
Notes: 3:45 between sets. Heat has come back with a vengeance. Actually just peaced out of the garage once the workout was done, rather than stay behind to unload the plates. Luxury of the current set up at least. I'm becoming VERY confident in the stone, because I can lap it and get it HIGH up on the extension despite being covered in sweat and slippery as hell. Using tacky on a concrete stone is gonna feel like downright cheating come comp time.
Weight was perfect for the front squats. Getting smarter with the selection. Also, noticed today that I am not feeling any pain at all in my hip or knee. I can still trigger pain in the hip if I wanted to, so it's not fully recovered, but it's far more ahead than it was a few months ago where it was forcing me to limp. I have observed this correlates with a slight uptick in bodyweight and, with that, bodyfat. I've noted before, but it seems that staying lean tends to come with a consequence as far as moving heavy weights goes. I don't need to get fat, but top 2-4 abs is about the max amount of leanness it seems I can get away with while still being "sturdy" enough in my training.
Monday, August 19, 2019
Training Log: Entry 2495
PM WORKOUT
DELOAD
GIANTSETS (press-dip-raise-pull apart. Odd sets strict press, even sets behind the neck press)
Axle strict press 151
3x10
Behind the neck barbell press 110
3x10
Dips
6xFailure
DB lateral raises 25
6x12
Band pull aparts
6x12
DB curls run the rack (no rest between sets)
35x10lbs curls
30x15 hammer curls
25x20 curls
20x25 hammer curls
15x30 curls
10x35 hammer curls
5x30 curls
Notes: 2:00 between giant sets. First time in a while I actually did supplemental work during a deload. Usually, I just take the day off, but with all the vacation time and good food, I wanted to make the most of it. Could really push hard while keeping the weights lighter. Got to give the curls my all.
Funny anecdote, but this workout still sucked, especially in the heat. I came stumbling in from the garage in my sweat drenched wifebeater rocking a sweet deload pump and the Mrs. says
"Are you ok?"
"**GASP** yeah"
"You look big"
"**pant** **weeze**"
"I mean like, muscular big"
"*hands on knees dry heaving*"
"Your traps look really big"
"**gasp** thanks"
"Ok, so no hitting on the husband after a workout: got it"
The part they tell you about lifting to impress women is you'll be too exhausted to do anything about it.
PM WORKOUT
DELOAD
GIANTSETS (press-dip-raise-pull apart. Odd sets strict press, even sets behind the neck press)
Axle strict press 151
3x10
Behind the neck barbell press 110
3x10
Dips
6xFailure
DB lateral raises 25
6x12
Band pull aparts
6x12
DB curls run the rack (no rest between sets)
35x10lbs curls
30x15 hammer curls
25x20 curls
20x25 hammer curls
15x30 curls
10x35 hammer curls
5x30 curls
Notes: 2:00 between giant sets. First time in a while I actually did supplemental work during a deload. Usually, I just take the day off, but with all the vacation time and good food, I wanted to make the most of it. Could really push hard while keeping the weights lighter. Got to give the curls my all.
Funny anecdote, but this workout still sucked, especially in the heat. I came stumbling in from the garage in my sweat drenched wifebeater rocking a sweet deload pump and the Mrs. says
"Are you ok?"
"**GASP** yeah"
"You look big"
"**pant** **weeze**"
"I mean like, muscular big"
"*hands on knees dry heaving*"
"Your traps look really big"
"**gasp** thanks"
"Ok, so no hitting on the husband after a workout: got it"
The part they tell you about lifting to impress women is you'll be too exhausted to do anything about it.
Sunday, August 18, 2019
Training Log: Entry 2494
PM WORKOUT
Farmer's walk (185lbs)/keg (100) medley
6 rounds of 32' with farmers, then turn and 32', followed by 32' with keg
https://www.youtube.com/watch?v=uB-lxhMsEMA
Notes: I'm getting a little faster and discovering technique issues. I'm starting too square, and not really riding the handles on the initial pick like I need to. I'm also moving super slow in the transition, which is uncharacteristic of me, but I am still holding back a touch as I get back into this. The crash pads were awesome for today. Conditioning really isn't getting taxed, which is a good sign, but I need to make this a little tougher.
PM WORKOUT
Farmer's walk (185lbs)/keg (100) medley
6 rounds of 32' with farmers, then turn and 32', followed by 32' with keg
https://www.youtube.com/watch?v=uB-lxhMsEMA
Notes: I'm getting a little faster and discovering technique issues. I'm starting too square, and not really riding the handles on the initial pick like I need to. I'm also moving super slow in the transition, which is uncharacteristic of me, but I am still holding back a touch as I get back into this. The crash pads were awesome for today. Conditioning really isn't getting taxed, which is a good sign, but I need to make this a little tougher.
Saturday, August 17, 2019
Training Log: Entry 2493
MAX EFFORT
(6) Mat pulls
5x135 in suit straps down
5x225 straps down
3x315 straps down
1x405 straps down
1x495 straps down
0x585 straps up
1x585 raw
1x635 raw
1x655 raw
https://youtu.be/rzfS4B5Rd-s
GIANT SETS (dead-hyper-squat)
(2) Axle deficit deadlifts (deadstop) 333lbs
3x10
Reverse hyper 330
3x10
SSB front squats 145lbs
3x10
Notes: 3:45 between heavy pulls. Gave the suit a good honest try, and it's just not for me right now. Takes forever to get into the damn thing, and my pulling style is not a good fir for it. I'm certain if I got with a crew and had a watchful eye I could learn how to make the most of it, but it's just not the way I care to train at the moment. Burnt up a lot of time and energy getting it on, which made the rest of the workout suck, but gives me something to look forward to for the next week. The 655 was a real max effort pull, which was redeeming. Woulda liked to have moved more weight, but effort was solid.
Circuit was appropriately grueling. I am a fan of how I've structured this, because even if I'm not seeing quite the top end strength I'd like, I'm getting strong pulling at all sorts of heights and angles, and feeling less beat up from it.
Had a cheatmeal of a Chik-fil-a spicy chicken sandwich and fries. Been a long time since I've had a combo meal in full. It was pleasant.
MAX EFFORT
(6) Mat pulls
5x135 in suit straps down
5x225 straps down
3x315 straps down
1x405 straps down
1x495 straps down
0x585 straps up
1x585 raw
1x635 raw
1x655 raw
https://youtu.be/rzfS4B5Rd-s
GIANT SETS (dead-hyper-squat)
(2) Axle deficit deadlifts (deadstop) 333lbs
3x10
Reverse hyper 330
3x10
SSB front squats 145lbs
3x10
Notes: 3:45 between heavy pulls. Gave the suit a good honest try, and it's just not for me right now. Takes forever to get into the damn thing, and my pulling style is not a good fir for it. I'm certain if I got with a crew and had a watchful eye I could learn how to make the most of it, but it's just not the way I care to train at the moment. Burnt up a lot of time and energy getting it on, which made the rest of the workout suck, but gives me something to look forward to for the next week. The 655 was a real max effort pull, which was redeeming. Woulda liked to have moved more weight, but effort was solid.
Circuit was appropriately grueling. I am a fan of how I've structured this, because even if I'm not seeing quite the top end strength I'd like, I'm getting strong pulling at all sorts of heights and angles, and feeling less beat up from it.
Had a cheatmeal of a Chik-fil-a spicy chicken sandwich and fries. Been a long time since I've had a combo meal in full. It was pleasant.
Thursday, August 15, 2019
Training Log: Entry 2492
PM WORKOUT
Axle bench press 301
1x10
1x9
1x6
Close grip axle bench press 256
1X10
2X7
Swiss bar incline bench 210
1x10
2x8
Dips
1x43
1x31
1x30
Standing ab wheel between benching (3x6, then sets of 5)
Notes: 2:05 between benching, 2:00 between dips. Strength felt on point. Rolling in to 3:45 rests next week should bode well. My whole body is sore as hell and I'm pushing calories harder than before. Got lots of leftover meat to eat as snacks, so pushing that as well. Trying to make the most of this vacation time.
PM WORKOUT
Axle bench press 301
1x10
1x9
1x6
Close grip axle bench press 256
1X10
2X7
Swiss bar incline bench 210
1x10
2x8
Dips
1x43
1x31
1x30
Standing ab wheel between benching (3x6, then sets of 5)
Notes: 2:05 between benching, 2:00 between dips. Strength felt on point. Rolling in to 3:45 rests next week should bode well. My whole body is sore as hell and I'm pushing calories harder than before. Got lots of leftover meat to eat as snacks, so pushing that as well. Trying to make the most of this vacation time.
Tuesday, August 13, 2019
Training Log: Entry 2491
PM WORKOUT
GIANT SETS (squat-stone-hyper)
Buffalo Bar Squats
10xBar
10x140
10x230
10x320
9+1x375
10x320
Stone of Steel Extensions (30lbs+spacers loaded)6
6x3
Reverse hyper 440
6x8
Notes: 3:45 between sets. I lost the topset of squats on the 9th rep by falling forward, so racked it for a second to come back and knock out the 10th rep. The stone extensions are getting real solid. Toward the end of the workout it's more a lap and heave, but being able to lap the stone when it's so slick and I'm drenched in sweat bodes well for when I'm hitting a stone with some tacky. I'm quickly running out of space on the reverse hyper, so I'm slowing down the loading on it.
Literally just had the evil idea in my head to start playing around with the rep ranges on this workout and go for 12s instead of 10s. Maybe that'll happen.
Garage remains hot as hell. Laid down between the penultimate and final set for the first time in a while. However, my recovery is apparently very strong, because I bounced back before the 3:45 was up ready for more.
PM WORKOUT
GIANT SETS (squat-stone-hyper)
Buffalo Bar Squats
10xBar
10x140
10x230
10x320
9+1x375
10x320
Stone of Steel Extensions (30lbs+spacers loaded)6
6x3
Reverse hyper 440
6x8
Notes: 3:45 between sets. I lost the topset of squats on the 9th rep by falling forward, so racked it for a second to come back and knock out the 10th rep. The stone extensions are getting real solid. Toward the end of the workout it's more a lap and heave, but being able to lap the stone when it's so slick and I'm drenched in sweat bodes well for when I'm hitting a stone with some tacky. I'm quickly running out of space on the reverse hyper, so I'm slowing down the loading on it.
Literally just had the evil idea in my head to start playing around with the rep ranges on this workout and go for 12s instead of 10s. Maybe that'll happen.
Garage remains hot as hell. Laid down between the penultimate and final set for the first time in a while. However, my recovery is apparently very strong, because I bounced back before the 3:45 was up ready for more.
Monday, August 12, 2019
Training Log: Entry 2490
PM WORKOUT
SUPERSETS (press-pulldown)
Axle strict press
5xAxle
5x136
5x166
3x191
8x211 (possible PR)
8x211 (push press)
Lat pulldown 100
6x15
GIANT SETS (press-dip-raise-pull aparts: Odd sets behind the neck press, even sets axle strict press)
Behind the neck press 110
2x10
1x9
Axle strict press 150
1x10
2x9*
Lateral raise 25
6x11
Band pull aparts
6x12
DB curl run the rack (no rest between sets)
35x10lbs curl
30x15 hammer curl
25x20 curl
20x25 hammer curl
10x30 curl
5x35 hammer curl
Notes: 3:45 between heavy presses, 2:00 between giant sets. That topset of presses may in fact be a PR. I know that 201 for 8 was a longstanding goal, and that I got it, and 206 for 8, and I THINK I've gotten 206 for 9 before, but not sure I ever got 211 for 8. Even if not, it was an awesome effort, because I came in feeling awful and thinking I was just going to mail it in and go home. Usually the days I set my best effort. The push presses felt strong after that. I'm racking well before the point that I'm giving it my absolute best, more out of safety than anything else. I'm still performing way stronger on the movement than I ever have before.
Put an asterisk next to the strict presses on the giant set because, on the very last set, my right lat cramped up fierce after 6 reps and I had to rack the bar for a bit and stretch it out before I could get in the final 3 reps. Just something to be aware of.
Behind the neck presses continue to be awesome. This was just a solid day in general.
Weighed myself this morning. Still not totally fasted, as it was post protein bar and energy drink, but clocked in at 196.8. 2lbs over the course of the month, and considering I've been eating like the world is going to end, I'm more than pleased with that. Not sure if they're going to cut the weight class at 198 or 220, but either way I should be good.
PM WORKOUT
SUPERSETS (press-pulldown)
Axle strict press
5xAxle
5x136
5x166
3x191
8x211 (possible PR)
8x211 (push press)
Lat pulldown 100
6x15
GIANT SETS (press-dip-raise-pull aparts: Odd sets behind the neck press, even sets axle strict press)
Behind the neck press 110
2x10
1x9
Axle strict press 150
1x10
2x9*
Lateral raise 25
6x11
Band pull aparts
6x12
DB curl run the rack (no rest between sets)
35x10lbs curl
30x15 hammer curl
25x20 curl
20x25 hammer curl
10x30 curl
5x35 hammer curl
Notes: 3:45 between heavy presses, 2:00 between giant sets. That topset of presses may in fact be a PR. I know that 201 for 8 was a longstanding goal, and that I got it, and 206 for 8, and I THINK I've gotten 206 for 9 before, but not sure I ever got 211 for 8. Even if not, it was an awesome effort, because I came in feeling awful and thinking I was just going to mail it in and go home. Usually the days I set my best effort. The push presses felt strong after that. I'm racking well before the point that I'm giving it my absolute best, more out of safety than anything else. I'm still performing way stronger on the movement than I ever have before.
Put an asterisk next to the strict presses on the giant set because, on the very last set, my right lat cramped up fierce after 6 reps and I had to rack the bar for a bit and stretch it out before I could get in the final 3 reps. Just something to be aware of.
Behind the neck presses continue to be awesome. This was just a solid day in general.
Weighed myself this morning. Still not totally fasted, as it was post protein bar and energy drink, but clocked in at 196.8. 2lbs over the course of the month, and considering I've been eating like the world is going to end, I'm more than pleased with that. Not sure if they're going to cut the weight class at 198 or 220, but either way I should be good.
Sunday, August 11, 2019
Training Log: Entry 2489
Farmer's Walks w/185lbs
5x72' (36' with a turn)
Notes: First time hitting farmers in like 3 years, and it showed. Felt about a million years old on the first round and the implements were heavy as hell. Dawned on me that I didn't do any sort of warm-up, so that could be part of it. Found my rhythm on the second set. Doing these on my driveway, which has a slope downhill and to the side but a flat part at the top, so I have to turn at the end and run them back uphill or else they'll slide down to the bottom of my neighborhood. Good incentive to get good at turns. Makes me stronger anyway.
Hot as hell outside. Lots of sweating. Still, felt good to be moving again. 5 rounds wasn't much, but with this being the first time hitting real events in a LONG time I played it safe to see how my body reacts. Right hamstring was starting to be a little achy at the end.
I'm definitely slow, but that's not a shock. Thankfully, there's only 1 real moving event in this comp, but so far I'm 1 of 3 competitors, so if I can get fast enough for second place, that'll be worthwhile.
Farmer's Walks w/185lbs
5x72' (36' with a turn)
Notes: First time hitting farmers in like 3 years, and it showed. Felt about a million years old on the first round and the implements were heavy as hell. Dawned on me that I didn't do any sort of warm-up, so that could be part of it. Found my rhythm on the second set. Doing these on my driveway, which has a slope downhill and to the side but a flat part at the top, so I have to turn at the end and run them back uphill or else they'll slide down to the bottom of my neighborhood. Good incentive to get good at turns. Makes me stronger anyway.
Hot as hell outside. Lots of sweating. Still, felt good to be moving again. 5 rounds wasn't much, but with this being the first time hitting real events in a LONG time I played it safe to see how my body reacts. Right hamstring was starting to be a little achy at the end.
I'm definitely slow, but that's not a shock. Thankfully, there's only 1 real moving event in this comp, but so far I'm 1 of 3 competitors, so if I can get fast enough for second place, that'll be worthwhile.
Saturday, August 10, 2019
Training Log: Entry 2488
MAX EFFORT LOWER
Deficit axle deadlifts against short bands
5x136+bands
2x226+bands
1x316+bands
1x406+bands
1x436+bands
1x456+bands
https://youtu.be/jEMFyNo96Ck
GIANT SETS (dead-hyper-squat)
(4) Axle deficit deadlifts (deadstop) 316
3x10
Reverse hyper 320
3x10
Buffalo bar squat 195
3x10
Notes: 3:45 between heavy deads, 2:00 between giant sets. Remember that lesson I learned last ME movement? I sure didn't. Went for more after the PR and failed on it. BUT, in fairness, last week's shutdown was due to gear issues, and when I used the right straps (Why Our Way instead of Figure 8s), things went very well. That 456 was fascinating. Definitely couldn't hitch my way out of it. I'm going to rotate out again, just because 2 weeks is the right call, but I'm glad to have this figured out.
Just about tapped out during the giant sets. Did have to take a knee between reps 8 and 9 on the final set of deads, and had to talk myself through the rest of that giant set as well. Almost cracked open the garage door, but that would be an admission of defeat. My body is turning beet red after these training sessions. I think that means I'm turning into the Red Hulk, so that's cool.
4 mats is again where I stop on the deficit pulls, because 5 mats will be having the bar literally on my feet. I'm adjusting VERY well to deficit deads, which is funny considering I swore them off for so long since they always hurt. I'm trying my hardest to get my hips under my shoulders, but sometimes I go back to old habits and just stiff leg the hell out of it and still get it through. Either way, I'm getting strong, so that's cool.
Thinking about doing some mat pulls with the deadlift suit on next ME cycle. Now that I have the new belt, it should be good to go. Hoping to get some ridiculous overload out of it.
MAX EFFORT LOWER
Deficit axle deadlifts against short bands
5x136+bands
2x226+bands
1x316+bands
1x406+bands
1x436+bands
1x456+bands
https://youtu.be/jEMFyNo96Ck
GIANT SETS (dead-hyper-squat)
(4) Axle deficit deadlifts (deadstop) 316
3x10
Reverse hyper 320
3x10
Buffalo bar squat 195
3x10
Notes: 3:45 between heavy deads, 2:00 between giant sets. Remember that lesson I learned last ME movement? I sure didn't. Went for more after the PR and failed on it. BUT, in fairness, last week's shutdown was due to gear issues, and when I used the right straps (Why Our Way instead of Figure 8s), things went very well. That 456 was fascinating. Definitely couldn't hitch my way out of it. I'm going to rotate out again, just because 2 weeks is the right call, but I'm glad to have this figured out.
Just about tapped out during the giant sets. Did have to take a knee between reps 8 and 9 on the final set of deads, and had to talk myself through the rest of that giant set as well. Almost cracked open the garage door, but that would be an admission of defeat. My body is turning beet red after these training sessions. I think that means I'm turning into the Red Hulk, so that's cool.
4 mats is again where I stop on the deficit pulls, because 5 mats will be having the bar literally on my feet. I'm adjusting VERY well to deficit deads, which is funny considering I swore them off for so long since they always hurt. I'm trying my hardest to get my hips under my shoulders, but sometimes I go back to old habits and just stiff leg the hell out of it and still get it through. Either way, I'm getting strong, so that's cool.
Thinking about doing some mat pulls with the deadlift suit on next ME cycle. Now that I have the new belt, it should be good to go. Hoping to get some ridiculous overload out of it.
Thursday, August 8, 2019
Training Log: Entry 2487
PM WORKOUT
Axle bench press 306
1x10
1x8
1x7
Close grip axle bench 256
1x10
1x9
1x7
Swiss bar incline bench 205
3x10
Dips
1x41 (PR for this training approach)
2x31
Standing ab wheel between sets (2x6, then 5s for the rest)
Notes: 2:25 between sets. My palms ache for some reason. Don't know if it's from the stone or holding on for the reverse hypers yesterday. Maybe even from my grip slipping on the handles of the SSB. No real impact on the training, but it was annoying. In that "survive" part of the bench cycle, but holding out well, and predicting some good movement once I get back to longer rests. The swiss bar keeps moving well.
PM WORKOUT
Axle bench press 306
1x10
1x8
1x7
Close grip axle bench 256
1x10
1x9
1x7
Swiss bar incline bench 205
3x10
Dips
1x41 (PR for this training approach)
2x31
Standing ab wheel between sets (2x6, then 5s for the rest)
Notes: 2:25 between sets. My palms ache for some reason. Don't know if it's from the stone or holding on for the reverse hypers yesterday. Maybe even from my grip slipping on the handles of the SSB. No real impact on the training, but it was annoying. In that "survive" part of the bench cycle, but holding out well, and predicting some good movement once I get back to longer rests. The swiss bar keeps moving well.
Wednesday, August 7, 2019
Training Log: Entry 2486
PM WORKOUT
GIANT SETS (squat-stone-hyper)
SSB squats
6xBar
6x155
6x245
6x335
6x435 (PR...I think)
6x335
Stone Of Steel extensions (w/25lb plate and spacers)
6x3
Reverse Hypers 430
6x13
Notes: 3:45 between sets. Along with the hip still nagging me, my right hamstring decided to be stupid out of nowhere early in the warm-ups. Just tight and painful. No idea why. Had a big breakthrough on the stone extensions and figured out timing on rolling the stone up my body AND arching/leaning back to get it way up high on my upperback. Really appreciating the time I've been able to practice it. Reverse hypers were crazy heavy, and soon I'm going to run out of space on the loading pins. May need to change technique when that happens.
Another ridiculously hot day in the garage. Laid down on my bedroom floor with the fan blowing on me for like 10 minutes after it was done, and still was pretty flushed in the face. Good to have these opportunities.
PM WORKOUT
GIANT SETS (squat-stone-hyper)
SSB squats
6xBar
6x155
6x245
6x335
6x435 (PR...I think)
6x335
Stone Of Steel extensions (w/25lb plate and spacers)
6x3
Reverse Hypers 430
6x13
Notes: 3:45 between sets. Along with the hip still nagging me, my right hamstring decided to be stupid out of nowhere early in the warm-ups. Just tight and painful. No idea why. Had a big breakthrough on the stone extensions and figured out timing on rolling the stone up my body AND arching/leaning back to get it way up high on my upperback. Really appreciating the time I've been able to practice it. Reverse hypers were crazy heavy, and soon I'm going to run out of space on the loading pins. May need to change technique when that happens.
Another ridiculously hot day in the garage. Laid down on my bedroom floor with the fan blowing on me for like 10 minutes after it was done, and still was pretty flushed in the face. Good to have these opportunities.
Monday, August 5, 2019
Training Log: Entry 2485
PM WORKOUT
SUPERSETS (press-pulldown)
5xAxle
5x66
3x151
3x181
8x201
9x201 (push press)
Lat pulldowns 100
6x12
GIANT SETS (press-dip-raise-pull apart. Strict press on odd sets, Behind the neck barbell press on evens)
Axle strict press 146
3x10
Behind the neck barbell press 105
3x10
Lateral raise 20
6x12
Band pull aparts
6x12
Run the rack DB curls (no rest between sets)
35x10lbs
30x15
25x20
15x25
5x30
Notes: 3:45 between heavy presses, 2:00 between giant sets. Ran out of gas on the topset of strict presses, but made up for it with the follow up push press. Most likely had 1 more in me on that set. Technique is coming back. Felt my heels come off the floor towards the end.
Giant sets went well. Behind the neck presses are still feeling solid.
Finally reached a point in the curls where I had to get a little more creative. Once the left elbow starts to hurt, I shut it down.
PM WORKOUT
SUPERSETS (press-pulldown)
5xAxle
5x66
3x151
3x181
8x201
9x201 (push press)
Lat pulldowns 100
6x12
GIANT SETS (press-dip-raise-pull apart. Strict press on odd sets, Behind the neck barbell press on evens)
Axle strict press 146
3x10
Behind the neck barbell press 105
3x10
Lateral raise 20
6x12
Band pull aparts
6x12
Run the rack DB curls (no rest between sets)
35x10lbs
30x15
25x20
15x25
5x30
Notes: 3:45 between heavy presses, 2:00 between giant sets. Ran out of gas on the topset of strict presses, but made up for it with the follow up push press. Most likely had 1 more in me on that set. Technique is coming back. Felt my heels come off the floor towards the end.
Giant sets went well. Behind the neck presses are still feeling solid.
Finally reached a point in the curls where I had to get a little more creative. Once the left elbow starts to hurt, I shut it down.
Saturday, August 3, 2019
Training Log: Entry 2484
PM WORKOUT
MAX EFFORT LOWER
Deficit axle deadlift against bands
5x136+bands
5x226+bands
1x316+bands
1x366+bands
1x406+bands
1x426+bands
GIANT SETS (deadlift-hyper-squat)
(3) Axle deficit deadlifts 316
3x10
Reverse hyper 320
3x10
SSB front squat (flat soled shoes) 135
3x10 (+5 reps of SSB squats on the final set)
Notes: 3:45 between heavy pulls, 2:00 between giant sets. I'm pretty proud of the set-up I came up with for the pulls against bands. Allow me to brag
So what you're seeing there is that I first laid down my Rogue axle. Then, I put 3 rubber patio pavers per wide per side so I could lay one more across the tops to have a platform to put the plates on. I then looped the minibands around the rogue axle and threaded them over the Ironmind one.
Once that was done, I took my mini pavers (the ones cut in half) and put 3 of those per side where I would stand, then put 100lb plates on top of that to form a platform
Using the plates creates a small deficit to pull from, but the real reason for doing so is that, with my weight on top of that, I've got 400lbs opposing the bands now. This is slightly more complicated than just standing on the bands ala the traditional set-up, but it makes me feel more secured when I pull, and it's honestly not too tricky to set up. And pulling from a deficit will only make me stronger.
That said, I used the Figure 8 straps, and they were good until that final pull, at which point the bar started to slip and I had to abandon lockout or risk slingshotting it to the floor. Next week, I'll use the Why Our Way straps and be locked in. This was still just about the right weight though. Steep learning curve pulling against the bands, but I was starting to get the hang of it at the end. Definite value added from them.
I just remembered the cool (and only real useful) trick with fat gripz of putting them on a barbell where they connect with the bands so that the knurling doesn't chew them up, so I can do that next time I want some band work in the rotation. As it stands, I picked 2 axles because they're both smooth and will give the bands some life.
The pull definitely gets tough quick with the bands. With how I have them set up, there's already some tension at the start, and it gets super tight as it goes on. These are elitefts short bands, and I think these ones are the "light" bands based off their diameter.
Giant set was awful, per usual. Was pleased to get in that extra 5 reps at the end. Building up more tolerance.
PM WORKOUT
MAX EFFORT LOWER
Deficit axle deadlift against bands
5x136+bands
5x226+bands
1x316+bands
1x366+bands
1x406+bands
1x426+bands
GIANT SETS (deadlift-hyper-squat)
(3) Axle deficit deadlifts 316
3x10
Reverse hyper 320
3x10
SSB front squat (flat soled shoes) 135
3x10 (+5 reps of SSB squats on the final set)
Notes: 3:45 between heavy pulls, 2:00 between giant sets. I'm pretty proud of the set-up I came up with for the pulls against bands. Allow me to brag
So what you're seeing there is that I first laid down my Rogue axle. Then, I put 3 rubber patio pavers per wide per side so I could lay one more across the tops to have a platform to put the plates on. I then looped the minibands around the rogue axle and threaded them over the Ironmind one.
Once that was done, I took my mini pavers (the ones cut in half) and put 3 of those per side where I would stand, then put 100lb plates on top of that to form a platform
Using the plates creates a small deficit to pull from, but the real reason for doing so is that, with my weight on top of that, I've got 400lbs opposing the bands now. This is slightly more complicated than just standing on the bands ala the traditional set-up, but it makes me feel more secured when I pull, and it's honestly not too tricky to set up. And pulling from a deficit will only make me stronger.
That said, I used the Figure 8 straps, and they were good until that final pull, at which point the bar started to slip and I had to abandon lockout or risk slingshotting it to the floor. Next week, I'll use the Why Our Way straps and be locked in. This was still just about the right weight though. Steep learning curve pulling against the bands, but I was starting to get the hang of it at the end. Definite value added from them.
I just remembered the cool (and only real useful) trick with fat gripz of putting them on a barbell where they connect with the bands so that the knurling doesn't chew them up, so I can do that next time I want some band work in the rotation. As it stands, I picked 2 axles because they're both smooth and will give the bands some life.
The pull definitely gets tough quick with the bands. With how I have them set up, there's already some tension at the start, and it gets super tight as it goes on. These are elitefts short bands, and I think these ones are the "light" bands based off their diameter.
Giant set was awful, per usual. Was pleased to get in that extra 5 reps at the end. Building up more tolerance.
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