Training Log: Entry 2545
AM WORKOUT
GIANT SETS (squat-keg-hyper)
Buffalo bar squats
12xBar
12x140
12x230
12x320
12x353
Keg cleans 100lbs
6x3
Reverse hyper 455
6x8
Buffalo squat stripset
10x320
10x230
10x140
10xBar
Notes: 3:45 between first 5 giant sets, then 2:00 rest and only a superset with keg cleans and reverse hypers, then 5:00 rest and squat stripset. Sets of 12 still suck a LOT, and this close to the race I'm sure I'm still rebuilding a bit. Interestingly, my left knee is achy but my hips seem "open" for the first time in a LONG time. Depth came very easy, and it felt like I was squatting between my knees rather than over them. Felt nice to be smoth again.
Keg cleans may also be a culprit on the left knee aching a little. I tend to need to pivot hard on it for the clean, and the metal slams into it. Working on explosiveness for now: need to rebuild the feeling for them so I can get heavy.
Swapped out the Kodiak oatmeal for some old fashion steel cut oats. They mixed a lot easier in my post workout meal, just need to see how well they digest. Trying to rediscover nutrition in the absence of the extra 15 miles of running a week but still with a goal of putting on some mass.
Hit a set of 20 NG chins as part of my daily back work.
Wednesday, October 30, 2019
Monday, October 28, 2019
Training Log: Entry 2544
AM WORKOUT
SUPERSET (press-pulldown)
Axle strict press
5xAxle
5x66
5x166
3x191
8x211
8x191
Lat pulldowns 110
6x14
GIANTSETS (press-dip-raise-pulldown. Sets 1 and 3: behind the neck press. Sets 2 and 4: axle strict press. Sets 3 and 6: log press)
Behind the neck barbell press 125
1x10
1x9
Axle strict press 166
1x10
1x8
Log clean and press away 150
2x10
Dips
6xFailure
DB lateral raise 30
3x12
3x11
Band pull aparts
6x12
Poundstone curls w/axle
1x100
Notes: 3:45 between heavy presses, 2:00 between giant sets. Best pressing day I've had in a LONG time. No longer dizzy on the press. Those 2 a days were definitely the culprit. 211 felt light in my hands, and I hit the goal I had with 8 reps. Backoff sets fell apart on me, but salvaged as much as I could. Relearning the log: where my eyes point is huge. Keeps me balanced.
I've come up with a plan to get in more backwork: I'm going to endeavor to hit a set of some sort of back work whenever I come home from dropping my kid off at school. I have to come through the garage for that anyway, so I can hit a set of chins or DB rows or something. Daily work has always gone far for me.
AM WORKOUT
SUPERSET (press-pulldown)
Axle strict press
5xAxle
5x66
5x166
3x191
8x211
8x191
Lat pulldowns 110
6x14
GIANTSETS (press-dip-raise-pulldown. Sets 1 and 3: behind the neck press. Sets 2 and 4: axle strict press. Sets 3 and 6: log press)
Behind the neck barbell press 125
1x10
1x9
Axle strict press 166
1x10
1x8
Log clean and press away 150
2x10
Dips
6xFailure
DB lateral raise 30
3x12
3x11
Band pull aparts
6x12
Poundstone curls w/axle
1x100
Notes: 3:45 between heavy presses, 2:00 between giant sets. Best pressing day I've had in a LONG time. No longer dizzy on the press. Those 2 a days were definitely the culprit. 211 felt light in my hands, and I hit the goal I had with 8 reps. Backoff sets fell apart on me, but salvaged as much as I could. Relearning the log: where my eyes point is huge. Keeps me balanced.
I've come up with a plan to get in more backwork: I'm going to endeavor to hit a set of some sort of back work whenever I come home from dropping my kid off at school. I have to come through the garage for that anyway, so I can hit a set of chins or DB rows or something. Daily work has always gone far for me.
Sunday, October 27, 2019
COMPETITION REPORT: FIRST HALF MARATHON
So I did a big write-up on this here
https://mythicalstrength.blogspot.com/2019/10/half-marathon-write-up.html
But to sum up
Finished with a time of 2:00:36 and met my 2 goals of never stopping and not taking any water breaks. I did a big write up on my blog (google "mythical strength" for those not already in the know), but to sum up, having my wife alongside me was huge because she was able to pace and talk me off some ledges, I ran the race off a zero carb Rockstar, 2 poptarts and a quest bar, my feet aren't doing too bad, the last 3 miles are the worst ones, and I feel confident that, if I wanted a sub 2, I coulda gotten it. Also, I was the only one wearing a t-shirt and shorts for our 40 degree run, so that's cool.
Was a good experience getting out of my wheelhouse like this and finding a new way to challenge myself. For now, the focus is on my next comp, and then we'll see from there.
https://mythicalstrength.blogspot.com/2019/10/half-marathon-write-up.html
But to sum up
Finished with a time of 2:00:36 and met my 2 goals of never stopping and not taking any water breaks. I did a big write up on my blog (google "mythical strength" for those not already in the know), but to sum up, having my wife alongside me was huge because she was able to pace and talk me off some ledges, I ran the race off a zero carb Rockstar, 2 poptarts and a quest bar, my feet aren't doing too bad, the last 3 miles are the worst ones, and I feel confident that, if I wanted a sub 2, I coulda gotten it. Also, I was the only one wearing a t-shirt and shorts for our 40 degree run, so that's cool.
Was a good experience getting out of my wheelhouse like this and finding a new way to challenge myself. For now, the focus is on my next comp, and then we'll see from there.
Friday, October 25, 2019
Training Log: Entry 2543
PM WORKOUT
MAX EFFORT LOWER
(3) Mat pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x640 (5lb PR)
2x585
https://youtu.be/8lOudiT63oI
GIANT SETS (dead-hyper-squat)
(2) Axle Deficit Deadlifts 346
3x10
Reverse hypers 360
3x10
SSB front squats 205
3x10
Notes: 3:45 between heavy pulls, 2:00 between giant sets. With my race on Sunday, I kept from doing anything terribly stupid and just went for some grind. I think I'm going to keep playing around with partials before going to the floor. Maybe do 5 mats and then 2 mats. Could even go 4 and floor after that. No rush, and getting plenty of benefit from the ME workout.
PM WORKOUT
MAX EFFORT LOWER
(3) Mat pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x640 (5lb PR)
2x585
https://youtu.be/8lOudiT63oI
GIANT SETS (dead-hyper-squat)
(2) Axle Deficit Deadlifts 346
3x10
Reverse hypers 360
3x10
SSB front squats 205
3x10
Notes: 3:45 between heavy pulls, 2:00 between giant sets. With my race on Sunday, I kept from doing anything terribly stupid and just went for some grind. I think I'm going to keep playing around with partials before going to the floor. Maybe do 5 mats and then 2 mats. Could even go 4 and floor after that. No rush, and getting plenty of benefit from the ME workout.
Thursday, October 24, 2019
Training Log: Entry 2542
PM WORKOUT
Swiss bar incline bench 215
3x10
Axle bench press 276
3x10
Close grip axle bench 226
3x10
Dips
1x35
1x30
1x26
Standing ab wheel between sets of benching (4x7, sets of 6 for the rest)
Notes: 3:25 between sets. First day of the restructured bench press workout, and it's working as intended. 276 felt much heavier than it has before. This should give me some room to grow and progress. Especially since I think I'm tackling another issue. More on that below.
TMI for those squeemish on matters of digestion, but effectively, for the past 2 weeks, if I wasn't working or training, I was pretty much on the toilet. Guts have been a wreck. This coincides with the timing of me adding the Kodiak brand "protein oatmeal" to my post workout meal, for more carbs and protein. Finally decided to look at the ingrediants, and the first thing I saw after oats was pea protein. I also remembered the first time I fed my kid peas and they emitted a scream that sounded like mortar fire. Stands to reason that we may have similar genetics that don't digest peas properly. Also a host of a whole lot of other stuff I haven't done well with in the past. I dumped what I had left of the stuff and went back to what has worked in the past. May just buy some plain old oatmeal next go round and quit tying to get so fancy. Still, I'm reasonably certain this is the culprit, so here's to getting past that. And also a lesson that I STILL need to read ingredients on products. I'm so used to just eating meat and veggies that I forget that companies put a whole lotta stuff in their products.
PM WORKOUT
Swiss bar incline bench 215
3x10
Axle bench press 276
3x10
Close grip axle bench 226
3x10
Dips
1x35
1x30
1x26
Standing ab wheel between sets of benching (4x7, sets of 6 for the rest)
Notes: 3:25 between sets. First day of the restructured bench press workout, and it's working as intended. 276 felt much heavier than it has before. This should give me some room to grow and progress. Especially since I think I'm tackling another issue. More on that below.
TMI for those squeemish on matters of digestion, but effectively, for the past 2 weeks, if I wasn't working or training, I was pretty much on the toilet. Guts have been a wreck. This coincides with the timing of me adding the Kodiak brand "protein oatmeal" to my post workout meal, for more carbs and protein. Finally decided to look at the ingrediants, and the first thing I saw after oats was pea protein. I also remembered the first time I fed my kid peas and they emitted a scream that sounded like mortar fire. Stands to reason that we may have similar genetics that don't digest peas properly. Also a host of a whole lot of other stuff I haven't done well with in the past. I dumped what I had left of the stuff and went back to what has worked in the past. May just buy some plain old oatmeal next go round and quit tying to get so fancy. Still, I'm reasonably certain this is the culprit, so here's to getting past that. And also a lesson that I STILL need to read ingredients on products. I'm so used to just eating meat and veggies that I forget that companies put a whole lotta stuff in their products.
Wednesday, October 23, 2019
Training Log: Entry 2541
AM WORKOUT
TREADMILL RUN
Incline: 2
Speed: 6.3 (9:30 mile)
Distance: 6.55 miles
Time: 1hr 2 minutes
Notes: Final run before the race. Schedule got a little compromised today, so instead of one of my longer runs, I stuck with my half distance approach and doubled the incline. One of the things I dig about a treadmill: very easy to change resistance. Yet again, different kind of misery, and made a slower speed still suck immensely. Told myself a lot of little lies as I was running, like how much further I was going to run, or that I was going to turn down the incline at one point. I feel like distance running is a lot of self-deception.
AM WORKOUT
TREADMILL RUN
Incline: 2
Speed: 6.3 (9:30 mile)
Distance: 6.55 miles
Time: 1hr 2 minutes
Notes: Final run before the race. Schedule got a little compromised today, so instead of one of my longer runs, I stuck with my half distance approach and doubled the incline. One of the things I dig about a treadmill: very easy to change resistance. Yet again, different kind of misery, and made a slower speed still suck immensely. Told myself a lot of little lies as I was running, like how much further I was going to run, or that I was going to turn down the incline at one point. I feel like distance running is a lot of self-deception.
Tuesday, October 22, 2019
Training Log: Entry 2540
AM WORKOUT
GIANT SETS (squat-pull-hyper)
SSB front squats
6xBar
6x135
6x225
6x315
3+2+1x6
6x275
Clean pulls 165
6x3
Reverse hyper 450
6x12
Notes: 3:45 between sets. Was feeling solid today, and 315 for the penultimate set didn't feel too eyeball melting, so went for something great. I think I would've had a 4th if I wanted to risk everything on it, but with the race this weekend I played it safe and rest paused it out. Made the backoff a little lighter to compensate for the intensity.
Brought the clean pulls back. Kept the weight light so I could focus on the explosiveness. Using a stone every week was beating up my bicep real bad, and being this far out from a comp, I can get a little more general with the training.
AM WORKOUT
GIANT SETS (squat-pull-hyper)
SSB front squats
6xBar
6x135
6x225
6x315
3+2+1x6
6x275
Clean pulls 165
6x3
Reverse hyper 450
6x12
Notes: 3:45 between sets. Was feeling solid today, and 315 for the penultimate set didn't feel too eyeball melting, so went for something great. I think I would've had a 4th if I wanted to risk everything on it, but with the race this weekend I played it safe and rest paused it out. Made the backoff a little lighter to compensate for the intensity.
Brought the clean pulls back. Kept the weight light so I could focus on the explosiveness. Using a stone every week was beating up my bicep real bad, and being this far out from a comp, I can get a little more general with the training.
Monday, October 21, 2019
Training Log: Entry 2539
PM WORKOUT
SUPERSETS (Press-pulldown)
Axle strict press
5xAxle
5x66
3x156
3x181
10x201
11x181
Pull pulldown 110
6x12
GIANT SETS (Press-dip-raise-pull apart. Sets 1 and 4: Strict. Sets 2 and 5: Trap Bar. Sets 3 and 6: Keg)
Axle strict press 166
2x10
Trap bar press 100
2x10
Keg clean and press away 100
2x10
Dips
6xFailure
DB raise 30
3x12
3x11
Pull aparts
6x12
Poundstone curls
100xAxle
Notes: 3:45 between heavy presses. 2:00 between giant sets. Got the headspins super fierce on the topset of axle presses and decided to just ride it out and see what happens. It didn't get any better as the set went on, but I was able to hold on and hit my goal of 10. Once the half marathon is over, if this keeps up, I may get the blood pressure evaluated, but considering this was after working back to back 12s this weekend and coming home to grab a 4 hour nap before starting this up, I figure there's some other externals at play. Backoff set was solid as well.
Those trap bar presses sneak up on you! First 3 reps I thought I was using way too light of weight, and then rep 8 hit and it was getting interesting. The ROM is super long without placing a lot of strain on the shoulders, and there's no rack position to rest the bar on and get a break, so the shoulders are always soaking up tension without being in pain. All in all I like it, and can easily see this being a mainstay in a general purpose pressing program.
Keg presses are on the lighter side. Alternating which hand was the underhand to get work from both angles, but come comp day I only plan to press from one side.
Stomach was super bloated today. Belt was very snug. Figure my weird eating habits over the shift work are at play there.
PM WORKOUT
SUPERSETS (Press-pulldown)
Axle strict press
5xAxle
5x66
3x156
3x181
10x201
11x181
Pull pulldown 110
6x12
GIANT SETS (Press-dip-raise-pull apart. Sets 1 and 4: Strict. Sets 2 and 5: Trap Bar. Sets 3 and 6: Keg)
Axle strict press 166
2x10
Trap bar press 100
2x10
Keg clean and press away 100
2x10
Dips
6xFailure
DB raise 30
3x12
3x11
Pull aparts
6x12
Poundstone curls
100xAxle
Notes: 3:45 between heavy presses. 2:00 between giant sets. Got the headspins super fierce on the topset of axle presses and decided to just ride it out and see what happens. It didn't get any better as the set went on, but I was able to hold on and hit my goal of 10. Once the half marathon is over, if this keeps up, I may get the blood pressure evaluated, but considering this was after working back to back 12s this weekend and coming home to grab a 4 hour nap before starting this up, I figure there's some other externals at play. Backoff set was solid as well.
Those trap bar presses sneak up on you! First 3 reps I thought I was using way too light of weight, and then rep 8 hit and it was getting interesting. The ROM is super long without placing a lot of strain on the shoulders, and there's no rack position to rest the bar on and get a break, so the shoulders are always soaking up tension without being in pain. All in all I like it, and can easily see this being a mainstay in a general purpose pressing program.
Keg presses are on the lighter side. Alternating which hand was the underhand to get work from both angles, but come comp day I only plan to press from one side.
Stomach was super bloated today. Belt was very snug. Figure my weird eating habits over the shift work are at play there.
Friday, October 18, 2019
Training Log: Entry 2538
EVENING WORKOUT
OUTDOOR RUN
Time: 30ish minutes
Speed: Unknown (but one of those speed limit signs with the radar on it said "Your speed: 7mph", so I'm gonna take that. PLUS, it means I'm still so jacked that dumb speed limit signs think I'm a car)
Distance: Unknown
Incline: Hills
Notes: Mrs got in a quick treadmill run, so I did this in the interim. Was good to just get outside and have no idea what any of my metrics were. I can see the lessons I'm learning from the treadmill paying off. My stride is lengthening when needed, I'm rolling my steps, and I'm avoiding a lot of my usual aches and pains. Felt great too: wind was solid the whole time. Uphills more comfortable than downhills.
EVENING WORKOUT
OUTDOOR RUN
Time: 30ish minutes
Speed: Unknown (but one of those speed limit signs with the radar on it said "Your speed: 7mph", so I'm gonna take that. PLUS, it means I'm still so jacked that dumb speed limit signs think I'm a car)
Distance: Unknown
Incline: Hills
Notes: Mrs got in a quick treadmill run, so I did this in the interim. Was good to just get outside and have no idea what any of my metrics were. I can see the lessons I'm learning from the treadmill paying off. My stride is lengthening when needed, I'm rolling my steps, and I'm avoiding a lot of my usual aches and pains. Felt great too: wind was solid the whole time. Uphills more comfortable than downhills.
Training Log: Entry 2537
PM WORKOUT
MAX EFFORT LOWER
(3) Mat Pull
5x135
5x225
3x315 (left hamstring twinge)
1x405
1x495 (straps, no belt)
1x585 (straps and belt from here on out)
1x635
3x585
GIANT SET (dead-hyper-squat)
Low handle trap bar lift 405 (touch and go)
3x10
Reverse hyper 360
3x10
SSB squat 225
3x10
Notes: 3:45 between heavy pulls. 2:00 between giant sets. This is 5 days of training in a row right after my strongman comp, so I was pretty stoked with how this went. Felt a few small pops in my back on the set of 635, but doesn't seem to indicate anything. Might have just been some kinks from the comp working themselves out. Pulled something in the left hamstring on the warm-ups, and all week my hips and hamstrings have been cramping. Just weird side effects I suppose, because my body has felt great post comp otherwise.
Decided to save all my energy on the eccentric today and just let the bar slam. Was cathartic.
First time using the low handles on the trap bar. It's a VERY long ROM, which is weird because you'd figure it'd be like a barbell dead. Only thoughts are that I'm bending my knees more than my hips, which makes me feel like I'm going far. Figure this will carryover some to the car deadlift in 6 months, but also some variety should be good in my supplemental work. Plan is to alternate between this and axle deficit deads weekly. May just swap out the buffalo bar and alternate between SSB and SSB front squat here. In truth, I'm at the point where I don't care how much I'm squatting so long as it's making me stronger, and, in particular in the deadlift. I want to have a nasty overhead press and a deadlift that is borderline blasphemy, and everything else is just there to support that. At least, as far as the barbell lifts go.
Back to an adequate level of fluffiness. Belt is fitting snug again.
PM WORKOUT
MAX EFFORT LOWER
(3) Mat Pull
5x135
5x225
3x315 (left hamstring twinge)
1x405
1x495 (straps, no belt)
1x585 (straps and belt from here on out)
1x635
3x585
GIANT SET (dead-hyper-squat)
Low handle trap bar lift 405 (touch and go)
3x10
Reverse hyper 360
3x10
SSB squat 225
3x10
Notes: 3:45 between heavy pulls. 2:00 between giant sets. This is 5 days of training in a row right after my strongman comp, so I was pretty stoked with how this went. Felt a few small pops in my back on the set of 635, but doesn't seem to indicate anything. Might have just been some kinks from the comp working themselves out. Pulled something in the left hamstring on the warm-ups, and all week my hips and hamstrings have been cramping. Just weird side effects I suppose, because my body has felt great post comp otherwise.
Decided to save all my energy on the eccentric today and just let the bar slam. Was cathartic.
First time using the low handles on the trap bar. It's a VERY long ROM, which is weird because you'd figure it'd be like a barbell dead. Only thoughts are that I'm bending my knees more than my hips, which makes me feel like I'm going far. Figure this will carryover some to the car deadlift in 6 months, but also some variety should be good in my supplemental work. Plan is to alternate between this and axle deficit deads weekly. May just swap out the buffalo bar and alternate between SSB and SSB front squat here. In truth, I'm at the point where I don't care how much I'm squatting so long as it's making me stronger, and, in particular in the deadlift. I want to have a nasty overhead press and a deadlift that is borderline blasphemy, and everything else is just there to support that. At least, as far as the barbell lifts go.
Back to an adequate level of fluffiness. Belt is fitting snug again.
Thursday, October 17, 2019
Training Log: Entry 2536
AM WORKOUT
Axle bench press 311
1x9
1x7
1x5
1x4
Close grip axle bench press 261
1x10
1x8
1x7
Swiss bar incline bench 215
2x10
1x8
Dips
1x36
2x25
Notes: 3:45 between sets. Think I'm going to implement a plan I've had for a while and start rotating the movements on this. Between the running, the post competition, and how long I've been sticking with this program (about a year now), I'm beating my head against a wall. Changing the order of the movements comes right out of the Jon Andersen playbook, so it's staying with the method.
Plan is to start with the incline bench, then flat bench, the close grip. Will have to drop the weight on flat and close grip, and making the incline bench the primary movement will most likely carryover better to overhead pressing anyway.
Still gonna stick with the rest period reduction approach, and keep the supersets with the ab wheel.
AM WORKOUT
Axle bench press 311
1x9
1x7
1x5
1x4
Close grip axle bench press 261
1x10
1x8
1x7
Swiss bar incline bench 215
2x10
1x8
Dips
1x36
2x25
Notes: 3:45 between sets. Think I'm going to implement a plan I've had for a while and start rotating the movements on this. Between the running, the post competition, and how long I've been sticking with this program (about a year now), I'm beating my head against a wall. Changing the order of the movements comes right out of the Jon Andersen playbook, so it's staying with the method.
Plan is to start with the incline bench, then flat bench, the close grip. Will have to drop the weight on flat and close grip, and making the incline bench the primary movement will most likely carryover better to overhead pressing anyway.
Still gonna stick with the rest period reduction approach, and keep the supersets with the ab wheel.
Wednesday, October 16, 2019
Training Log: Entry 2535
AM WORKOUT
GIANT SETS (squat-keg clean-reverse hyper)
Buffalo bar squat
8xBar
8x140
8x230
8x320
1x390
20x230/20x140 (stripset)
Keg clean 100lbs
6x3
Reverse hypers 450
6x10
Notes: Was definitely feeling the effects of the illness yesterday. 320 felt more fatiguing than it should of, but still pretty light. 390 felt much heavier than it should have, so I shut it down to not do anything terribly stupid. Figured I'd work some of that higher rep work I was discussing earlier at that point.
Rested 3:45 between the first 5 giantsets, then rested 2 minutes and did the keg cleans and reverse hypers for another superset, then rested 3:45 and did the stripset. Might do something similar for the rest of the training cycle.
Knew I was in a bit of a bind when my belt was loose. Just means I get to eat even more.
AM WORKOUT
GIANT SETS (squat-keg clean-reverse hyper)
Buffalo bar squat
8xBar
8x140
8x230
8x320
1x390
20x230/20x140 (stripset)
Keg clean 100lbs
6x3
Reverse hypers 450
6x10
Notes: Was definitely feeling the effects of the illness yesterday. 320 felt more fatiguing than it should of, but still pretty light. 390 felt much heavier than it should have, so I shut it down to not do anything terribly stupid. Figured I'd work some of that higher rep work I was discussing earlier at that point.
Rested 3:45 between the first 5 giantsets, then rested 2 minutes and did the keg cleans and reverse hypers for another superset, then rested 3:45 and did the stripset. Might do something similar for the rest of the training cycle.
Knew I was in a bit of a bind when my belt was loose. Just means I get to eat even more.
Tuesday, October 15, 2019
Training Log: Entry 2534
AM WORKOUT
TREADMILL RUN
Incline: 1
Speed: 6.4 mph (9:23 mile)
Distance: 8 miles
Time: 1hr 15 minutes
Notes: Started experiencing a minor allergic reaction to something I ate at about the 4 mile mark. Made it tough to breathe. Suppose that means no Taco Bell breakfast quesadillas pre-run. Been eating a lot of junk just to get the calories up with the training. Aside from that though, this went better than I anticipated so soon after the comp. It still sucks, I don't like doing it, but I'm better at it. It's more the mind than anything else at this point, because my heart and lungs are holding out well and my body doesn't break down much on it. Left achilles played nice, right foot didn't go numb for too long, and my stride is improving.
Going to try to squat in the evening today. I have plans on throwing in high rep work on the backoff set later in the training cycle, but today is going to be a bit more traditional while I gear up for the race.
AM WORKOUT
TREADMILL RUN
Incline: 1
Speed: 6.4 mph (9:23 mile)
Distance: 8 miles
Time: 1hr 15 minutes
Notes: Started experiencing a minor allergic reaction to something I ate at about the 4 mile mark. Made it tough to breathe. Suppose that means no Taco Bell breakfast quesadillas pre-run. Been eating a lot of junk just to get the calories up with the training. Aside from that though, this went better than I anticipated so soon after the comp. It still sucks, I don't like doing it, but I'm better at it. It's more the mind than anything else at this point, because my heart and lungs are holding out well and my body doesn't break down much on it. Left achilles played nice, right foot didn't go numb for too long, and my stride is improving.
Going to try to squat in the evening today. I have plans on throwing in high rep work on the backoff set later in the training cycle, but today is going to be a bit more traditional while I gear up for the race.
Monday, October 14, 2019
Training Log: Entry 2533
LATE AM WORKOUT
SUPERSET (Press-pulldown)
Axle strict press
5xAxle
5x66
5x146
5x166
12x191
Lat pulldown 110lbs
5x10
GIANT SETS (Press-dips-raises-pull aparts. Sets 1 and 4 axle strict press, 2 and 5 barbell behind the neck press, 3 and 6 log clean once and strict press away)
Axle strict press 161
1x10
1x7
Barbell behind the neck press 125
1x10
1x7
Log clean and press away 150
1x10
1x7
Dips
6xFailure
DB lateral raises 30
2x12
4x11
Band pull aparts
6x12
DB curls 15lbs
1x100
Notes: 2:00 between giant sets. For the curls, I took to leaning back against my axle in the rack as a semi-incline curl. Just helped keep technique a little strict so I could get blood flowing into the biceps.
12 was the goal for that topset on presses, so happy to hit that. I walked the TM back 2 cycles to give me a little breathing room post comp, which should allow me to keep growing leading into the next comp. Cut out the backoff set for today because it woulda been the same weight as the press supplemental set and that seemed silly.
Gonna open up the mad science lab on this one: plan for the supplemental work is 3 press movements. Axle strict press will be a mainstay. After that, I'll have 1 week where I use behind the neck press and log, and another week where I do trap bar press from the rack and keg clean and press. Behind the neck press has been a great addition to the training and paid off a ton in this last comp, but now I need to get better at pressing a weight far out in front of me, so the log should carry over well to that while still being a pretty generic press overhead, while the keg will have direct carryover to the competition. Once I get the Bartos loadable keg, it will be especially easy to program. The trap bar press will get me more practice at neutral grip pressing while getting me a very full ROM similar to the axle and behind the neck pressing. I'm thinking that more angles are just going to get me stronger all over.
First time touching a log since Jul of '18. That first set was ROUGH, balance was all over, but I got better come the second go around.
Still pretty beat up. I need to run, but my left knee is swollen. Gonna try it tomorrow.
LATE AM WORKOUT
SUPERSET (Press-pulldown)
Axle strict press
5xAxle
5x66
5x146
5x166
12x191
Lat pulldown 110lbs
5x10
GIANT SETS (Press-dips-raises-pull aparts. Sets 1 and 4 axle strict press, 2 and 5 barbell behind the neck press, 3 and 6 log clean once and strict press away)
Axle strict press 161
1x10
1x7
Barbell behind the neck press 125
1x10
1x7
Log clean and press away 150
1x10
1x7
Dips
6xFailure
DB lateral raises 30
2x12
4x11
Band pull aparts
6x12
DB curls 15lbs
1x100
Notes: 2:00 between giant sets. For the curls, I took to leaning back against my axle in the rack as a semi-incline curl. Just helped keep technique a little strict so I could get blood flowing into the biceps.
12 was the goal for that topset on presses, so happy to hit that. I walked the TM back 2 cycles to give me a little breathing room post comp, which should allow me to keep growing leading into the next comp. Cut out the backoff set for today because it woulda been the same weight as the press supplemental set and that seemed silly.
Gonna open up the mad science lab on this one: plan for the supplemental work is 3 press movements. Axle strict press will be a mainstay. After that, I'll have 1 week where I use behind the neck press and log, and another week where I do trap bar press from the rack and keg clean and press. Behind the neck press has been a great addition to the training and paid off a ton in this last comp, but now I need to get better at pressing a weight far out in front of me, so the log should carry over well to that while still being a pretty generic press overhead, while the keg will have direct carryover to the competition. Once I get the Bartos loadable keg, it will be especially easy to program. The trap bar press will get me more practice at neutral grip pressing while getting me a very full ROM similar to the axle and behind the neck pressing. I'm thinking that more angles are just going to get me stronger all over.
First time touching a log since Jul of '18. That first set was ROUGH, balance was all over, but I got better come the second go around.
Still pretty beat up. I need to run, but my left knee is swollen. Gonna try it tomorrow.
COMPETITION REPORT
Wrote up my report from my most recent comp here
https://mythicalstrength.blogspot.com/2019/10/strongman-competition-write-up-strength.html
In sum, took 4th of 11 or so while giving up 15lbs. I'm still feeling pretty solid and got a good way forward.
Wrote up my report from my most recent comp here
https://mythicalstrength.blogspot.com/2019/10/strongman-competition-write-up-strength.html
In sum, took 4th of 11 or so while giving up 15lbs. I'm still feeling pretty solid and got a good way forward.
Monday, October 7, 2019
Training Log: Entry 2532
AM WORKOUT
TREADMILL RUN
Incline: 1
Speed: 6.6 mph (9:05 mile)
Distance: 6.55 miles
Time: 59:32
Notes: This was awful. Wanted to quit from about mile 2 and on. This is the pace that would be necessary for a sub 2hr half-marathon, which means my wife is nuts for how often she's done that. Left achilles/calf is getting tight during the runs, but not as much pain as last time, and right foot went numb for a long time. Gutting this out as well as I can.
PM WORKOUT
PRESS DELOAD
GIANTSETS (Press-dip-raise-pull apart: odd sets behind the neck press, even sets axle strict press)
Behind the neck barbell press 120
3x10
Axle strict press 160
3x10
DB lateral raise 30
6x11
Band pull aparts
6x12
Notes: 2:00 between giant sets. Think this is gonna be the last heavy workout before the comp. I'm feeling pretty beat up, and time off and good food should go a long way. Cannot wait to be done doing continentals, because they've been beating the hell out of my thumb joint.
AM WORKOUT
TREADMILL RUN
Incline: 1
Speed: 6.6 mph (9:05 mile)
Distance: 6.55 miles
Time: 59:32
Notes: This was awful. Wanted to quit from about mile 2 and on. This is the pace that would be necessary for a sub 2hr half-marathon, which means my wife is nuts for how often she's done that. Left achilles/calf is getting tight during the runs, but not as much pain as last time, and right foot went numb for a long time. Gutting this out as well as I can.
PM WORKOUT
PRESS DELOAD
GIANTSETS (Press-dip-raise-pull apart: odd sets behind the neck press, even sets axle strict press)
Behind the neck barbell press 120
3x10
Axle strict press 160
3x10
DB lateral raise 30
6x11
Band pull aparts
6x12
Notes: 2:00 between giant sets. Think this is gonna be the last heavy workout before the comp. I'm feeling pretty beat up, and time off and good food should go a long way. Cannot wait to be done doing continentals, because they've been beating the hell out of my thumb joint.
Saturday, October 5, 2019
Training Log: Entry 2531
PM WORKOUT
MAX EFFORT LOWER
Deficit axle deadlift against strong short bands
3x136+bands
1x226+bands
1x276+bands
1x365+bands (10lb PR)
1x376+bands (10lb PR from PR set within session)
GIANT SETS (dead-hyper-squat)
(3) Axle deficit deadlifts 366
3x10
Reverse hyper 370
3x10
SSB front squats 210
3x10
Notes: 3:45 between hard pulls, 2:00 between giant sets. Didn't have the straps set well on the set of 366, so really dialed them in and made the most of the set of 376. Had NO idea you could hitch against bands like that, but I'm apparently magic. Once again, the warm-ups felt stapled to the floor, and somehow got harder from there, but I just kept finding more deeper inside of me.
Giant sets were rough. Post comp will be a good time to introduce a little variety.
On that note, I'm signed up for the Kansas City "Brawn and Brews" comp on 4 Apr. This is a show tailor made for me.
Keg press medley: 200, 225, then 275 for max reps
Hussafel: 280lbs, 60' down and 60' back for time
Car deadlift: Max reps with NO up command (Is it Christmas?)
48" stone over bar: 260lb stone
Tie breaker event is arm over arm sled drag. I have no plans to train for that, because screw that event.
With my Bartos Power Keg coming for my birthday (because my wife is awesome), I'm excited about getting my keg press up, and the rest are great events for me, and in general. This might actually re-light the fire.
Also, realized I haven't deloaded my press in quite a while, so this week will be good for that.
PM WORKOUT
MAX EFFORT LOWER
Deficit axle deadlift against strong short bands
3x136+bands
1x226+bands
1x276+bands
1x365+bands (10lb PR)
1x376+bands (10lb PR from PR set within session)
GIANT SETS (dead-hyper-squat)
(3) Axle deficit deadlifts 366
3x10
Reverse hyper 370
3x10
SSB front squats 210
3x10
Notes: 3:45 between hard pulls, 2:00 between giant sets. Didn't have the straps set well on the set of 366, so really dialed them in and made the most of the set of 376. Had NO idea you could hitch against bands like that, but I'm apparently magic. Once again, the warm-ups felt stapled to the floor, and somehow got harder from there, but I just kept finding more deeper inside of me.
Giant sets were rough. Post comp will be a good time to introduce a little variety.
On that note, I'm signed up for the Kansas City "Brawn and Brews" comp on 4 Apr. This is a show tailor made for me.
Keg press medley: 200, 225, then 275 for max reps
Hussafel: 280lbs, 60' down and 60' back for time
Car deadlift: Max reps with NO up command (Is it Christmas?)
48" stone over bar: 260lb stone
Tie breaker event is arm over arm sled drag. I have no plans to train for that, because screw that event.
With my Bartos Power Keg coming for my birthday (because my wife is awesome), I'm excited about getting my keg press up, and the rest are great events for me, and in general. This might actually re-light the fire.
Also, realized I haven't deloaded my press in quite a while, so this week will be good for that.
Thursday, October 3, 2019
Training Log: Entry 2530
TREADMILL RUN
Incline: 1
Speed: 6.3 (9:30 mile)
Distance: 10 miles
Time: 1hr 35min
Notes: My conditioning continues to improve. Did not check the clock until 7.5 miles in. Heart and lungs are fine, knees and feet are ok during the run, achilles on left side got tight out of nowhere. Immediately post run, knees aren't happy, but I'm thinking it will pass. Still no breaks/no water. I want to take a moment to celebrate the ridiculous shape I'm in to go from no running since the end of May to 10 miles in the span of 7 training sessions while prepping for a strongman comp. Also probably for the best, because if I had to do this with more sessions or over a longer training span, I'd most likely burn out.
TREADMILL RUN
Incline: 1
Speed: 6.3 (9:30 mile)
Distance: 10 miles
Time: 1hr 35min
Notes: My conditioning continues to improve. Did not check the clock until 7.5 miles in. Heart and lungs are fine, knees and feet are ok during the run, achilles on left side got tight out of nowhere. Immediately post run, knees aren't happy, but I'm thinking it will pass. Still no breaks/no water. I want to take a moment to celebrate the ridiculous shape I'm in to go from no running since the end of May to 10 miles in the span of 7 training sessions while prepping for a strongman comp. Also probably for the best, because if I had to do this with more sessions or over a longer training span, I'd most likely burn out.
Wednesday, October 2, 2019
Training Log: Entry 2529
PM WORKOUT
Axle bench press 311
2x10
1x5
Close grip axle bench 261
2x10
1x7
Swiss bar incline bench 215
2x10
1x9
Dips
1x36
1x26
1x23
Standing ab wheel between sets of benching (3x7, then sets of 6 for the rest)
Notes: 3:45 between benching, 2:00 between dips. The close grip and swiss bar were victories, but I came into this completely unprepared. Been eating like a bird, and I need to knock that crap off. Changing work schedule is screwing with my nutrition. Going to try to get in a 10 mile run tomorrow or Friday and I definitely need fuel for it. May bring back the weight gainer. I'm on the brink of something big and I just need to keep eating to support it.
Connective tissues are feeling decent enough. Achy, but not debilitating.
PM WORKOUT
Axle bench press 311
2x10
1x5
Close grip axle bench 261
2x10
1x7
Swiss bar incline bench 215
2x10
1x9
Dips
1x36
1x26
1x23
Standing ab wheel between sets of benching (3x7, then sets of 6 for the rest)
Notes: 3:45 between benching, 2:00 between dips. The close grip and swiss bar were victories, but I came into this completely unprepared. Been eating like a bird, and I need to knock that crap off. Changing work schedule is screwing with my nutrition. Going to try to get in a 10 mile run tomorrow or Friday and I definitely need fuel for it. May bring back the weight gainer. I'm on the brink of something big and I just need to keep eating to support it.
Connective tissues are feeling decent enough. Achy, but not debilitating.
Tuesday, October 1, 2019
Training Log: Entry 2528
PM WORKOUT
GIANT SETS (squat-stone-hyper)
SSB Squats
8xBar
8x155
8x245
8x335
6+2x415
8x335
Stone of steel lap and extension (60lbs and spacers)
6x2
Reverse hyper 450
6x10
Notes: 3:45 between rounds. Unexpected workout: was supposed to work tonight but was called off and rescheduled for tomorrow morning. Wasn't really preped for this and performance lagged a little, but it's a good "bad day" performance. The stone moved well today, and the arms are feeling good enough to make it through the training cycle.
Coming up with more plans for how next training cycle will go. Got my eye on another comp in april that has a keg press, car deadlift, husafel and stone series, which should be easy to adapt to. Planning on swapping or rotating the deficit axle deads with trap bar for giant sets on deadlift day, going to work in the deathset of squats on squat day, and thinking of using 3 implements for press day giant sets. Axle, keg, and either log or trap bar press. Should be able to make it all work.
PM WORKOUT
GIANT SETS (squat-stone-hyper)
SSB Squats
8xBar
8x155
8x245
8x335
6+2x415
8x335
Stone of steel lap and extension (60lbs and spacers)
6x2
Reverse hyper 450
6x10
Notes: 3:45 between rounds. Unexpected workout: was supposed to work tonight but was called off and rescheduled for tomorrow morning. Wasn't really preped for this and performance lagged a little, but it's a good "bad day" performance. The stone moved well today, and the arms are feeling good enough to make it through the training cycle.
Coming up with more plans for how next training cycle will go. Got my eye on another comp in april that has a keg press, car deadlift, husafel and stone series, which should be easy to adapt to. Planning on swapping or rotating the deficit axle deads with trap bar for giant sets on deadlift day, going to work in the deathset of squats on squat day, and thinking of using 3 implements for press day giant sets. Axle, keg, and either log or trap bar press. Should be able to make it all work.
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