Training Log: Entry 2581

PM WORKOUT (yesterday's)

MAX EFFORT LOWER

(27) Chain Suspended SSB Abominations
5xSSB
5x155
5x205
3x245
1x295
1x335
1x385
1x425
1x385

High Handle Trap Bar lifts
55x405lbs

Notes: Got behind schedule and needed to do a quick-ish workout.  My original plan was chain suspended good mornings, but what they ended up becoming was something existing in the middle of a squat and a good morning, but whatever it was had me straining like hell so it did it's job.  The (27) is measuring how many chain links I had to create the loop so I can evaluate the distance of the ROM. The weight wasn't far enough out in front of me to be a real deal good morning, but it's hard to achieve that without ending up on my toes when they're chain suspended, at least for ME work, so we end up with the abomination.

I was hurting by the time I got to the trap bar lifts.  That never pain is pretty much gone for the most part, but my legs still weren't fully recovered from the squat workout I did previously.  It's actually partially why I'm behind, schedule, as I tried a trap bar ME workout the previous day and couldn't get through the warm-ups.  That I managed to get to 38 before the first rest pause was a shock, as the first rep felt hard.  I'm actually thinking about making this my primary supplemental work at this point.  It'll carry over well to the car deadlift, and it's definitely taxing me.

I'm pretty excited about how the new squat protocol I'm using is already causing problems, as it means I can now work on solutions for that too.  I'm thinking about including a daily SSB front squat workout as a feeder workout to quickly get over leg soreness.  Something like 20 reps of 135lbs.  I'll see if it pans out.   

Training Log: Entry 2580

PM WORKOUT

Swiss bar incline press 260
1x10
1x9
1x6

Axle bench press 281
1x10
1x7
1x6

Close grip axle bench 241
1x10
1x8
1x6

Dips
1x30
1x24
1x22

Standing ab wheel between benching 4x8, sets of 7 for rest

Notes: 2:25 between benching, 2:00 between dips.  This workout was rough.  Finished my 3rd night shift and got 5 hours of sleep before grabbing a quick meal, doing some grocery shopping with the family and hitting this.  Was just fading between sets.  Had some difficulty unracking the swiss bar incline: it's getting REALLY heavy now.  I just need to hold on until the rest periods get long again.

Nerve pain is getting better.  Still getting twinges, but not nearly as constant as it was a few days ago.  Traced the source to the right hamstring.  Not sure what I did to it, but there's a spot on it I can press on to trigger the issue.  Maybe a pinched nerve somewhere.

Training Log: Entry 2579

PM WORKOUT

Buffalo bar Squat
5xBar
5x140
3x230
1x320
1x370

REST PAUSE (12 deep breaths between sets)
6x410
3x410
2x410
1x410
8x320
4x320
2x320
1x320

Notes: I've been dreading my squat workouts to the point that I was putting them off and getting behind in my training.  This pretty much always seems to happen with squat training.  I can figure out presses, deads and benches just fine, but nothing ever settles in well for squatting.  So I decided to come back to something that has ALWAYS worked whenever I used it, despite the ill effects it tends to result in (persistent knee pain on the reconstructed knee, multiday soreness, degrades in deadlift workouts).

I DO plan to take some lessons I've learned from previous stuff, and I think I might turn this into a 2 a day similar to what I've been doing with the press workouts.  I still want to keep keg cleans or stones in this and reverse hypers, and I may look into throwing in some shrugs.

Cut this one on the short side for a variety of factors.  I'm working nights for the next 3 days, so my schedule is messed up, and with my kid home from school I gotta be more available.  However, I've also been doing with some weird nerve pain for the past 3 or so days.  It started off in the glute, then migrated down to the quad, and is now back in the glute and hamstring.  Strikes outta nowhere and hits about an 8 on the pain scale.  Stops me in my tracks.  But it doesn't seem to be stopping me at all for training.  I was actually limping into the power rack, hitting the squat, then limping out.  Just something I gotta keep a watch on.

Along with that, even though this is a buffalo bar, my right shoulder is still rather non-plussed.  Might actually look into bringing the grip slightly out.

Otherwise though, just gonna keep riding this program out. Be nice to get the squats back up.

Training Log: Entry 2578

PM WORKOUT

SUPERSETS (Press-pulldown)

Axle strict press
5xAxle
5x66
5x156
5x186
12x201
https://www.youtube.com/watch?v=TyKp-xzwUSM
Keg clean and press away
10x185

Lat pulldowns 125
6x10

GIANT SETS (press-dip-raise-pull aparts: Sets 1 and 4: trap bar, sets 2 and 5: axle, sets 3 and 6: log)

Trap bar press 135
2x10

Axle strict press 186
1x10
1x6

Log clean and press away 170
1x10
1x7

Dips
6xFailure

DB lateral raise 25s
4x15
2x14

Band pull aparts
6x12

Poundstone curls
108xAxle

Notes: 3:45 between heavy presses, 2:00 between giant sets.  This was a not quite 2 a day, as I more just had a longish break between main and supplemental work (40 minutes or so).  Topset was pretty solid.  Keg felt awful, but I also had a small open wound on my right hand that sucked for gripping and pressing.

Made it to 100 reps on the curls before having to break.  It's moving well.

Right shoulder was feeling almost entirely better by the time I got to this workout.  It may just be a case of destroying it on Monday and letting it heal until I do it all over again.

Training Log: Entry 2577

PM WORKOUT

EVENTS

Power keg bearhug carries

6x1x36' w/200lbs
1x108' w/150lbs

Notes: I did 6 single lengths of 36' with 30 seconds between rounds, then rested 2 minutes for the final long distance one.  Trying to focus on getting my footwork faster and making the weight do some of the work.  I may need to start chalking up to keep my hands from slipping, but I'm getting stuff out of it if nothing else.

Had another co-worker comment that I'm looking bigger, so at least the weight gain appears to be moving in the right direction.  If I was getting fatter, people would be too polite to mention it, haha.

Training Log: Entry 2576

LUNCHTIME WORKOUT

Mad Effort Lower

High handle trap bar lift
5x135
5x225
3x315
1x405
1x495
1x585
1x675
0x655
1x655
50x405

https://www.youtube.com/watch?v=PUTyV7d_xxI

Notes: Had a compressed schedule so went with something that was easy to set up, rather than the chain suspended good mornings.  I just got nothing left in me as far as heavy singles go on the trap bar.  It's crazy: 700 was moving easy a few months back.  I'm gonna guess I've just burnt out on the movement.  I'm at least setting PRs on the rep stuff.  That 50 reper served as redemption, and it's 10 reps over my last best effort at that weight.  My quads were actually starting to fail at the end, which is new for me. 

Training Log: Entry 2575

AM WORKOUT

Swiss bar incline bench 255
3x10

Axle bench press 281
1x10
1x7
1x5

Close grip axle bench 246
1x10
1x7
1x8

Dips
1x34
1x29
1x25

Standing ab wheel between sets of benching (4x8, sets of 7 for the rest)

Notes: 2:45 between benching, 2:00 between dips.  My abs are going from "blurry" to "please send a search party", but just when I think about dialing back the food I have a day like this and it reminds me of the positive effects of all the eating.  I barely made it out alive last week swiss bar benching 250 for 3x10 with an extra 20 seconds of rest per set, and today I felt even stronger.  The weight feels heavier and heavier each week, but I rise to the occasion.  The flat bench continues to suffer as a result, but I'm at peace with that.  In truth, if the incline eclipses my flat bench, that'd be just dandy. 

I shoulda gotten 8 on the second set of close grip, but the bar drifted too far away and I had to fight to get it back into place.


My right shoulder is basically useless for anything outside of lifting weights.  Just keeps snagging and sending nerve pain through my body.  Once again, upsetting since it's a result of taking off a jacket.  I may take more drastic measures soon to force to play nice.  It may be time to throw in some more back work to get it some more stability.

Training Log: Entry 2574


PM WORKOUT

GIANT SETS (squat-keg-hyper)

SSB front squats
9xBar
9x135
9x185
9x225
9x295

Keg cleans
3x150
3x160
3x170
3x180
3x190
3x200

Reverse hyper 360
6x16

SSB front squat to SSB squat 225lbs
1x8/1x8

Notes: 3:45 between giant sets.  Played it more legit and used my rest time to set up for the weight changes in the keg and the SSB, so by the time I was done it was more like 1:30 rest.  I had been dreading my squat workout for about a week, as I'm just getting burnt out on it, so these changes went a long way.  I like this ramping up the weight approach with the keg, and it's more viable compared to the stone, so I think I'm going to use it.  Re-discovered the technique of rolling it the opposite direction on the pick so that I have more room to roll it up my body on the opposite direction: kinda like dipping down on a hang clean to get a little more momentum.  Honestly just sick of loading up so much weight on the reverse hyper so I'm just going to push the reps stupidly.  Back was crazy pumped, so I'd call it a win.

Training Log: Entry 2573

DELOAD

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

Axle strict press 181
2x10

Trap bar 130
2x10

Log clean and press away 165
2x10

Dips
6xFailure

DB lateral raise 25s
6x15

Band pull aparts
6x12

Poundstone curls
107xAxle

Notes: 2:00 between rounds.  Right shoulder still isn't happy much, but it's strong, so I'll take it.  My feet are going all over the place on the log: strict pressing is a whole different animal than viper.  Made it to 95 reps on the curls before I had to stop.  Once I get past rep 50 or so, the lactic acid seems to go away.

Training Log: Entry 2572

MAX EFFORT

(5) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x600
1x650
5x585

GIANT SETS (dead-hyper-squat)

(3) Axle deficit deadlifts (deadstop) 346
3x10

Reverse hyper 360
3x10

SSB Front squat 210
3x10

Notes: 3:45 between heavy sets, 2:00 between first 2 giant sets, 4:00 between final.  My legs were STILL sore from the squat workout on Tuesday and getting into position on deads was getting to be difficult.  650 was a grinder, so went for a rep PR at 585.  I actually think 6 may have been possible, but the bar drifted out in front on the 5th rep and I had to fight to bring it back.  My conditioning is coming back, but these giant sets are still killing me harder than they should be.

Training Log: Entry 2571

PM WORKOUT

Swiss bar incline bench 250
3x10

Axle bench press 281
1x10
1x8
1x6

Close grip axle bench 241
1x10
2x8

Dips
1x36
2x25

Standing ab wheel between sets of benching: 3x8, 5x7

Notes: 3:05 between benching, 2:00 between dips.  I barely managed that 10th rep on the incline bench final set, but it took a part of my soul with me.  Finally finding my limit there.  Been good getting strong on those.  Didn't have much left in me after that for the flat bench, but still got in some good training.

Training Log: Entry 2570

AM WORKOUT

GIANT SETS (squat-keg-hyper)

Buffalo bar squats
12xBar
12x140
12x230
12x320
12x358

Keg high pulls 230
2x1

Keg cleans 200
4x1

Reverse hyper 465
6x8

PM WORKOUT

Buffalo bar squat 210
1x40+10

Notes: 3:45 between giant sets.  Super lower motivation in the AM workout, which came about as a result of a last minute "honey do" that interfered with the schedule, and when I went for the back off set I just had nothing in me, so I rested a few hours and had lunch, then came back at it.  I was actually planning on hitting bodyweight at 195 and going for 50 ala Dan John, but my head wasn't on right and I calculated my Buffalo Bar weight as though it were a swiss bar.  So at least the weight was heavier, which made only getting 40 in the first go a bit less demoralizing.  Rest paused it and got the 50 to prove a point to myself.

The "keg high pulls" are a bit tongue in cheek, as I was supposed to clean them but just had no pop in me.  I blame it on the press workout done about 12 hours beforehand.  Still mainlining calories and refusing to believe in overtraining.

The topset is 5lbs more than I did last time I did 12.  Little chipshot PR, as I need to start getting those on these workouts again.  It's amazing how much I just despise squatting with a barbell vs the SSB.  If only it didn't make me stronger.

Training Log: Entry 2569

AM WORKOUT

SUPERSETS (press-pulldown)

Axle strict press
5xAxle
5x66
5x176
3x196
8x221 (lifetime PR)
https://youtu.be/E6auDrril4w
Keg clean and press away 195
1x8

Lat pulldowns 120
6x14

Notes: 3:45 between heavy presses.  I am so incredibly pleased with that topset of axle press.  200 for 8 was a longtime goal, and now I've absolutely obliterated it.  My axle pressing is at it's absolute best with room to grow.  It's an awesome feeling.  The keg felt heavy as a result of doing it after that exercise, but I'm at peace with that.

Will be doing my supplemental work in the evening.  Been appreciating the 2 a day approach to this.

PM WORKOUT

GIANT SETS (press-dip-raise-pull aparts: sets 1 and 4: trap bar, sets 2 and 5: axle, sets 3 and 6: log)

Trap bar press 125
2x10

Axle strict press 181
1x10
1x7

Log clean and press away 165
2x10

Dips
6xFailure

DB lateral raise 25s
4x15
2x14

Band pull aparts
6x12

Poundstone curls
106xAxle

Notes: 2:00 between giant sets.  2 a days continue to be effective, and everything is feeling solid.  Now, my right shoulder has been feeling like it's going to fall off for a month, but it's honestly taking off/putting on my work clothes that's jacking it up, which most likely means I should just get a bigger size.  Pressing feels fine.

Been meaning to add that, on the poundstone curls, I try do as many as I can before I have to stop while holding the bar.  Made it to 91 reps today.

Training Log: Entry 2568

PM WORKOUT

Keg carry (hus/bearhug style) 150lbs
1x216'
2x108'

Notes: 2:00 between rounds.  Been a while since I had done any events, so this was good to break back in.  Focused on moving my feet quicker and getting the keg up higher on my body to get more space.  The Bartos keg is wider in diameter than other kegs, which is something I should keep in mind as I train it for presses.

Training Log: Entry 2567

MAX EFFORT LOWER

(5) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x635
1x660
4x585

GIANT SETS (dead-hyper-squat)

Low handle trap bar lift 405
3x10

Reverse hyper 360
3x10

SSB Squats 225
3x10

Notes: 3:45 between heavy pulls.  2:00 between first 2 giant sets, 3:00 before the final one. First time in a long while I came into this workout feeling good, to the point that I abandoned the plan for snatch grip deads and hit up the mat pulls.  660 was just about right, and the back off set at the end was fantastic.  Conditioning still trashed, but better than last week.  I'm coming back.

Of course I am.

As if I ever had a choice.

Back to what I always knew I was.

On the inside.

Back to what I really am.


...sorry, but it's my log and I get to be self-indulgent.

Training Log: Entry 2566

AM WORKOUT

Swiss bar incline bench 245
3x10

Axle bench press 281
1x10
1x9
1x7

Close grip axle bench 236
3x10

Dips
1x36
1x32
1x31

Standing ab wheel between benching (2x8, 6x7)

Notes: 3:25 between benching, 2:00 between dips.  Incline bench continues to feel strong, but today was the first day I really had to strain to get out the last reps.  Showed itself in the follow up flat benching.  Gonna ride the movement out for as long as I can, as I imagine I'm getting nothing but benefits from the movement, especially for the keg press.

Working nights tonight, so it was good I got all my training in earlier this week.

Training Log: Entry 2565

PM WORKOUT

GIANTSETS (squat-keg-hyper)

SSB Squats
7xBar
7x135
7x225
7x315
7x405

Keg clean 220
3x2
3x1

Reverse Hyper 460
6x12

SSB squat stripset
6x315
8x225
10x315
12xBar

Notes: 3:45 between giant sets, and then the usual protocol at the end I've been doing.  I just realized I had the weights wrong in my head and thought I was doing 425 on the squat when it was just 405, which explains why it wasn't awful.  But I was pushing the keg hard enough that it worked out well.  Not all cleans got to the racked position: need to ensure I rotate the arm all the way into place.  This was a challenging weight, and I also loaded everything into the bottom of the keg, rather than the middle, so it changed how it moved a bit.

Stripset was challenging, but not awful.  I definitely have room to push it.

Training Log: Entry 2564

AM WORKOUT

GIANT SETS (press-dip-raise-pull apart.  Sets 1 and 4: axle.  Sets 2 and 5: trap bar.  Sets 3 and 6: log)

Axle strict press 176
2x10

Trap bar press 120
2x10

Log clean and press away 160
2x10

Dips
6xFailure

DB lateral raise 25s
6x14

Band pull apart
6x12

Poundstone curls
105xAxle

Notes: 2:00 between giant sets.  Finishing up the supplemental and assistance work from yesterday.  Came in feeling much better than yesterday, and things moved well.  Good to be back on the log instead of the keg: think it's going to have much better effects all around.

Training Log: Entry 2563

PM WORKOUT (workout 2 of 2)

Superset (press-pulldown)

Axle strict press
5xAxle
5x66
3x161
3x186
9x211
Keg clean and strict press 185
1x12

Lat pulldown 120
6x12

Notes: 3:45 between heavy presses.  Call this a "1.5 a day".  Will try for something similar tomorrow, and that should get me caught back up.  Presses were feeling awful through the warm-ups and even halfway through the topset, but things eventually clicked.  Not a PR as far as I know, but it's a strong showing at that weight, and the keg is feeling stupid easy at this point.

Training Log: Entry 2562

AM WORKOUT

MAX EFFORT

Snatch grip axle deadlifts
5x136
5x226
1x316
1x406
1x456
1x476
1x501
1x516

GIANT SETS (dead-hyper-squat)

(2) Deficit axle deadlifts 346
3x10

Reverse hyper 360
3x10

SSB front squats 205
3x10

Notes: 3:00 between heavy pulls, 2:00 between first 2 giant sets, then 6:00 between the final.   Definitely an interesting stimulus with the snatch grip axle deads.  Even more intense than a deficit dead, but I also seem less able to really put in the effort due to the weird positioning.  Some practice may help.  Low back is stiff afterwards, but I'm gonna blame that on the 3 night shifts and 15 hours of sleep over 3 days that went with it.  Today may end up being a 2 a day to get back on schedule.

Conditioning was shot today.  Needed a long rest on the final giant set.  Going to once again attribute it to a lack of rest.