Training Log: Entry 2561

LUNCHTIME WORKOUT

Swiss bar incline bench 240
3x10

Axle bench press 276
3x10

Close grip axle bench press 236
2x10
1x8

Dips
1x36
2x24

Standing ab wheel between sets of benching (1x8, 7x7)

Notes: 3:45 between benching, 2:00 between dips.  I'm experiencing how this training program worked again, which is awesome.  Progress where I can while cutting the rest periods, then ramp them up and see big spikes and start it all over again.  The incline benching is finally starting to feel heavy in my hands, which is a good sign.  This may be how we execute it for quite a while. 

Training Log: Entry 2560

PM WORKOUT

GIANT SETS (squat-keg-hyper)

Buffalo Bar squat
9xBar
9x140
9x230
9x320
9x390

Keg cleans 210lbs
6x2

Reverse hyper 460
6x10

STRIPSET (no rest between sets)
8x320
10x230
12x140
14xBar

Notes: 3:45 between the first 5 giant sets, 2:00 between the superset of keg and hyper, 3:45 before the last stripset.  This is once again becoming a keg clean workout with squats and hypers, but that's fine given the competition demands.  The squats are moving well, but the keg is really coming together.  I'm remembering all the tricks and how to roll it up my body, and given I'm only 40lbs shy of comp weight and about 4.5 months away, I'm in a good place.

The keg also does a good job of making everything in my back pop, so who needs a chiro.

Training Log: Entry 2559

AM WORKOUT

SUPERSET (press-pulldown)

Axle strict press
5xAxle
5x66
5x151
5x171
13x196 (lifetime PR)

10x175 w/power keg

Lat pulldown 120
6x10

GIANTSETS (press-dip-raise-pull apart: Sets 1 and 4 trap bar, sets 2 and 5 axle, sets 3 and 6 keg)

Trap bar press 115
2x10

Axle strict press 176
1x10
1x6

Keg clean and press away 160
1x10
1x6

Dips
6xFailure

DB lateral raise 25
4x14
2x13

Band pull aparts
6x12

Poundstone curls
104xAxle

Notes: 3:45 between heavy press, 2:00 between giant sets.  That topset of axle press was nuts.  I clocked myself in the jaw on the first rep, stumbled back, felt like it was going to cap out at 10 since I was out of the groove and jacked up, but managed to keep brute forcing reps until I beat 13.  I beat my previous best, and I imagine I coulda totally blew it away in even better conditions. 

I'm taking the keg press out of the giant set rotation and replacing it with the log.  Now that the press weight has been taken down, all this energy is wasted.  250 isn't going to be a problem, and pressing a keg with the staggered grip is practically a single arm lift, so I don't want to get too unbalanced there, especially when I could spend this time getting my press even crazier.  Still, good to keep getting in practice with it, so I'll most likely keep it as my second set after my topset.

I was surprised with how strong I was this early in the morning.  Must really be over my illness.

Training Log: Entry 2558

PM WORKOUT

Swiss bar incline bench 235
3x10

Axle bench press 276
2x10
1x6

Axle close grip bench press 236
1x10
1x7
1x8

Dips
1x32
2x24

Standing ab wheel between sets
8x7

Notes: 2:05 between sets.  Felt really strong coming into this workout, and seeing how well the swiss bar incline is moving is awesome.  I'm really taping into the potential on this, which should help with future pressing.

Got some news today: some good, some bad.  The bad news is that they lowered the weight on the keg press medley in my comp from 275 to 250.  I was absolutely gutted when I read that, and contemplated asking for my entree fee back.  Pretty much the entire reason I signed up was to press a 275lb keg, as it was going to be a VERY big milestone to move such weight, and a significant challenge to get there.  Without those challenges, I don't push myself as hard in training, and, in turn, I tend to end up competing up a weight class just to get that experience, HOWEVER, they even lowered the heavyweight kegs to 250.  This isn't the first time this has happened to me either, and it's honestly making me fall out of love with the sport.  It's STRONGman: let's let the weights be crazy high and challenging.

But, that tantrum aside, it now means I no longer need to gain as much bodyweight, and I can split my focus on other events now too.  Still bummed, but going to make the best of it.

On the good news side, I'm finally hungry again.  And not like "eye of the Tiger" hungry, but "I want to eat food" hungry.  Haven't had an appetite since getting sick on Sunday, and it's been weird to say the least.  As much as feeling hungry might suck, it is my "normal", and not having that hunger feeling was feeling like "not me".  It was like being a zombie.  Being hungry, I'm alert, while being satiated was like being dead.  It was good to be eating things while hungry, rather than out of obligation.

And in just new news, I started including a "testosterone boosting" supplement, which is ultimately just magnesium, zinc and copper.  With my sleep schedule as jacked up as it's been, I figured supplementing some extra vitamins couldn't hurt.

Training Log: Entry 2557

LUNCHTIME WORKOUT

GIANT SETS (squat-keg-hyper)

SSB Front Squat
12xSSB
12x115
12x135
12x185
12x225

Keg clean 200lbs
6x2

Reverse hyper 460
6x12

STRIPSET (no rest between sets)

SSB front squat
10x185
SSB squat
10x185
SSB front squat
10x135
SSB squat
10x135

Notes: 3:45 between the first 5 rounds, then a 2 minute rest for a superset of cleans and hypers, then a 4 minute rest and the stripset work.  The keg clean is feeling fantastic.  Completely regained the feeling with it.  I'm confident in my ability to get 275 to my chest by April, which means the focus is going to be on pressing it once I get it there.  Front squats were crisp, and the stripset was a solid amount of intensity without pushing too terribly hard as I try to bounce back and gear up for more training through the week.

Training Log: Entry 2556

Did a 2 a day yesterday, since I was still not 100% and didn't have the energy to get all the way through a training session.

SESSION 1

SUPERSETS (Press-pulldown)

Axle strict press
5xAxle
5x66
5x171
3x196
7x216
14xUnloaded power keg

Lat pulldown 115
6x14

SESSION 2

GIANTSETS (press-dip-raise-pulldown: Sets 1 and 4: axle, sets 2 and 5: trap bar, sets 3 and 6: keg)

Axle strict press 171
2x10

Trap bar press 110
2x10

Keg clean and press away
10xUnloaded power keg
10xPower keg loaded with all it's spacers

Dips
6xFailure

DB lateral raises 25
6x13

Band pull aparts
6x12

Poundstone Curls
103xAxle

Notes: 3:45 between heavy presses.  2:00 between giant sets.  Longer rests between warm-up sets on session one, as I was still hurting pretty good.  My strength is pretty much all the way back, but endurance isn't there.  I was only 1 rep away from my all time PR on the topset, and considering I was having what could only be described as "vision quests" during my sets, I'll take that as a win.

I'm orienting this day towards success on my keg press in comp while still keeping the things that drive my axle press up.  So I'm tabling the behind the neck press for now, and may even give the log press a rest (the latter more due to space constraints) while focusing on the axle and trap bar press.  The axle gets me strong with a weight in front of my face, and the trap bar gets me strong pressing an uneven load with neutral grip, since the handles are so long on the trap bar that, if you don't grab it EXACTLY right, it'll tip.  I really can't speak highly enough about the trap bar press.  It feels like something I'd do if I had no goals to compete anymore, since it's neutral like a swiss bar but keeps the weight centered over your body and has a CRAZY ROM on it.  I genuinely thought it was just a gimmick the first time I saw it, but I see a lot of potential in it.

I'm phasing out my normal second set last to get in more work with the keg, so I'll be working up to a stopset with the axle and a backoff set with the keg.  I went unloaded today, which is supposed to be about 150lbs, and it felt heavy on the first session, but with a little more food and rest in my system it was much more manageable in the second, so I threw in all the spacers.  Next round, I'll load it up right.

Training Log: Entry 2555

MAX EFFORT

High handle trap bar lift
5x135
5x225
3x315
1x405
1x495
1x585
1x675
3x655

Notes: 3:45 between heavy pulls.  Had to cut it short due to schedule, but plan to back fill it tomorrow.  Worked nights again, came home at 0630, slept till 1245 and hit this off of 1 meal.  It's good to see I can still grind when the need arises, but it'd be nice to have some of these workouts happen under better circumstances.  I may end up swapping out all the ME exercises at this point just to get some variety in, because I feel like I'm starting to hit walls.  Could easily just switch to low handle on this.

Training Log: Entry 2554

LUNCHTIME WORKOUT

Swiss bar incline bench 230
3x10

Axle bench press 276
2x10
1x5

Close grip axle bench 236
1x10
1x9
1x7

Dips
1x40
2x27

DB row 105
1x20

Standing ab wheel between sets of benching
7x7, 1x6

Notes: 2:25 between benching, 2:00 between dips. The incline bench is really taking off now that I've prioritized it.  Once rest times pick up again, I imagine the flat bench will get back on pace.  Right shoulder still pretty buggy, and left back is flaring up, but they're moving in the right direction.  Pretty crazy that I started the ab wheel off as sets of 2 across and now I'm just about done with 7s. 

Really making a focused effort to up the food.  I'm feeling beat up, and as much as I try to sleep more, work and life happen, so food is the next step.

Training Log: Entry 2553

PM WORKOUT

GIANT SETS (squat-clean-hyper)

Buffalo bar squat
7xBar
7x140
7x230
7x320
7x410

Hang cleans 120
6x3

Reverse hyper 455
6x12

Buffalo Bar stripset (no rest between sets)
8x320
10x230
12x140
14xBar

Notes: 3:45 between first 5 rounds.  Then 2:00 before a superset of cleans and reverse hypers, then 4:45 and the stripset.  I think 12s, 9s and 7s are gonna work, but I may change up the movement rotation so that I'm not buffalo bar squatting on the same week I'm doing BtN press.  Right shoulder seems to get pissed off from the process.  On that note, I feel like I did some sort of nerve damage to my back on the left side, because it's been killing me the past few days.  Sleep has been rough on it.

Topset of squats was just about right.  Probably coulda done 5 more pounds, since I've managed this for more before, but still figuring out the post half marathon living. 

Got notified from Mike Bartos that my power keg is en route.  Looking forward to being able to get it into my training.

Training Log: Entry 2552

YESTERDAY'S PM WORKOUT

SUPERSETS (press-pulldown)

Axle strict press
5xAxle
5x66
3x161
3x181
10x206
10x181

Lat pulldowns 115
6x12

GIANT SETS (press-dip-raise-pull apart: sets 1 and 4: strict, sets 2 and 5: BTN, sets 3 and 6: log)

Axle strict press 166
2x10

Behind the neck barbell press 125
2x10

Log clean and press away 155
2x10

DB lateral raise 30
6x12

Band pull aparts
6x12

Poundstone curls
102xAxle

Notes: 3:45 between heavy press, 2:0 between giant sets.  This was after 3 nights on night shift, getting 4 hours of sleep and taking my kid to a Chuck E. Cheese like thing we have locally here.  I may have gotten some sort of stomach bug at work, because I had no appetite all day and skipped the majority of my meals while trying not to throw up, but managed to get in a dinner before lifting.  Despite wanting to throw up between giant sets, this workout was awesome.  The topset isn't a PR, but is smoother than the last time I pressed 206 for 10, and I cleared everything on my giant sets.

Being smarter with the Poundstone curls now, only going up 1 rep a week vs the 5 I used to do.  Gives me longer to sustain the training, and focus is on doing as many reps as possible before I have to stop.  Made it to 80 this time.

Training Log: Entry 2551

LUNCHTIME WORKOUT

MAX EFFORT

Top down deadlifts
5x135
5x225
3x315
1x405
1x496
1x585
0x650

GIANT SETS (dead-hyper-squat)

(3) Axle deficit deadlift 346
3x10

Reverse hyper 360
3x10

SSB front squat 215
3x10

Notes: 2:00 between giant sets.  Let fear get into my head on the ME work, and it showed.  Too many variables against me.  Trained a lot of days in a row due to my work schedule, and spent the morning doing yardwork.  Trained earlier in the day than I usually do.  All that said, I think it's time to rotate this out of the ME rotation.  It's becoming too much of a circus act unracking the bar, walking back, and setting up for the pull.  585 felt heavy, and I should have read the signs on it, but it could very well be indicative of something greater.  Just means I get to play around and come up with something else to do.

Training Log: Entry 2550

PM WORKOUT

Swiss bar incline bench 225
3x10

Axle bench press 276
2x10
1x8

Close grip axle bench 231
3x10

Dips
1x31
2x25

Standing ab wheel between sets (6x7, 2x6)

DB rows 105
1x20

Notes: 2:45 between sets of benching.  Nice to see the incline bench taking off now that I've placed it first, but also incredibly telling that I'm still incline benching 5lbs less than my close grip bench despite the latter being 3rd in the workout.  Definitely got room to grow. Walked the flat bench back 5lbs because I don't want to go too heavy too early on it.  Felt really strong this workout, like everything was dialed in.

Training Log: Entry 2549

LUNCHTIME WORKOUT

GIANT SETS (squat-clean-hyper)

SSB squats
9xSSB
9x135
9x225
9x315
9x390

Hang cleans 115
6x3

Reverse hyper 455
6x10

SSB STRIPSET
8x315
8x225
8x115
8xBar

Notes: 3:45 between first 5 rounds, 2:00 between last superset of cleans and hyper, 4:45 before the final stripset.  It's amazing the difference going from a hang has vs full ROM.  I was definitely using momentum off the floor to carry the weight, because once that was taken away I didn't have much.  Tried 165 to start and could only muscle it.  Same with 148.  Settled at 115 and focused on explosiveness.  Think this may replace clean pulls for a bit until I can get decent-ish at them.  First day with 9s on the squats.  Topset was absolutely perfect for weight.  Ballbuster but I managed it.  Stripset was just about the right prescription too.  In all, an effective day.

Still doing daily back work.  Past 2 days has been 20 reps of chins, and today was 20x105 on DB rows.  Got my kid into the idea too, so I might actually get to double up on it when I bring them into the garage to get in some pull ups. 

Training Log: Entry 2548

PM WORKOUT

SUPERSETS (press-pulldown)

Axle strict press
5xAxle
5x66
5x146
5x171
12x196
14x171

Lat pulldown 115
6x10

GIANT SETS (press-dip-raise-pull apart.  Odd sets trap bar press, even sets axle strict press)

Trap bar press 105
3x10

Axle strict press 166
1x10
1x9
1x7

Dips
6xFailure

DB lateral raise 30
3x12
3x11

Band pull apart
6x12

Axle curls (unloaded)
1x101

Notes: 3:45 between heavy presses, 2:00 between giant sets.  Smoothest set of 12 at 196 I've ever had.  No grind for the final rep, and the backoff set showed how much I had left. Until I get my power keg, I'm not going to do much more keg pressing, since my light is too light and my heavy is too heavy for any real meaningful training benefit.  Still liking the trap bar press.  Feels like it answers a lot of questions. 

Training Log: Entry 2547

PM WORKOUT

DB rows 105
1x20

Keg bearhug carries (100lbs)
1x216'
2x180'

Notes: Just getting prepped for the Huss stone.  Figuring out how high on my body to hold the weight and what style of grip to use.  Interlaced fingers still tends to be the winner.  None of these were death marches, but I was pushing myself until I was done.  Upper back and hips are super pissed at me: training is getting turned up in the absence of running.

Went the whole week doing some sort of back work everyday.  I think this will replace my "back day" idea for now. 

Training Log: Entry 2546

PM WORKOUT

MAX EFFORT LOWER BODY

Top Down Deadlifts
5x135
5x225
3x315
1x405
1x495
1x585
1x640 (5lb PR)
1x645 (5lb PR...from that other one I just set)

https://www.youtube.com/watch?v=KvDzv1iNets

GIANT SETS (dead-hyper-squat)

Low handle trap bar lift 415
3x10

Reverse hyper 360
3x10

SSB squat 230
3x10

Notes: 3:45 between heavy pulls, 2:00 between giant sets.  Just a few small PRs 6 days after my race, like one does.  The racking is really the most challenging part of the workout.  I left it in for the second pull in the video, but it doesn't represent how the bar pulled me forward onto my toes and I used all the power in my calves to get it back on track, and then did crazy shrugs and hip rotations to try to angle it back into the rack.  I honestly think I'm getting a lot of training value from that part along with the topdown deadlift itself.  I'm soon approaching the most weight I've ever pulled through a full ROM, and doing it starting from the top doesn't seem to make it any easier than the bottom at this point.

The trap bar lifts were much harder than I anticipated.  I have to remember it's STILL over 400lbs.  And the low handles are absurdly low picks on it.  I imagine it's getting me plenty strong.  I've decided to keep the reverse hyper weight stagnant for now and focus on moving weight on the squats and deads.  I feel like it's the right call.