Training Log: Entry 2387

AM WORKOUT (0600 wake up: wife forgot to shut off her alarm.  Actually got 9 hours of sleep)

Daily work circuit (5 rounds)

10 chins (various grips)

4 standing ab wheels

10 reverse hypers

50 pull aparts

25 push downs

30 GHRs

Tabata Body Action System straights to the head

PM WORKOUT (1430)

EMOM workout for 35 rounds: odd minute 4 front squats of 185, even minute 4 SSB squats of 255

SSB squat 185

1x41

Notes: Stayed up for 36 hours yesterday and got some solid sleep as a result.  Alarm went off, dogs went psycho, so took them downstairs to let the Mrs get more sleep.  Did the AM workout fasted.  PM workout was solid.  Amazing the difference with a few meals and later in the day.  Very pleased with that salt the earth set at the end.

 Training Log: Entry 2386

AM WORKOUT (0745) Post Night Shift

ALTERNATING SETS (incline-flat)

Close grip incline bench 210
1x10
1x9
1x7

Axle bench press 236
1x10
1x8
1x7

(2) DB incline bench 105s
1x8

Then the stripset

Then 23x50s

Sets of chins (underhand) between benching
1x13
Sets of 12 for the rest

Rest pause dips to 200 reps

Poundstone Curls
141xAxle

Notes: 2:00 between sets of benching.  Elbows were screaming at me the whole time.  Lots of low bar squatting paired with snow shoveling paired with stone work: it all adds up.  Only really saw the impact on the DB benching.  The curls proved somewhat therapeutic.  That said, more shoveling on the menu today.

 Training Log: Entry 2385

AM WORKOUT (0645) post nightshift

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

REST PAUSE (12 deep breaths between reps)
7x410
4x410
2x410
1x410
7x370
1x370
6x370
2x370
5x370
3x370
4x370
3x6x320
10x280

SUPERSET (squat-hyper)

Belt squat (no lockout)
20x150
18x150
17x150

STRIPSET
18x150
5x125
6x100
5x75
6x50
5x25

Reverse hyper 410
1x9
3x8

Notes: Still digging how well this is going.  Finding this workout to be the one I look forward to the most, just based on it's progression.  Also why I'm not really to fully pull the trigger on a full on program change: gotta capture this lightning in a bottle.  Bodyweight still low, so I'm hitting huge numbers here for me.

 Training Log: Entry 2384

SATURDAY

PM WORKOUT (1500)

SVR II Deadlift Week 1

High Handle Trap bar Pull

5x415

5x475

14x535

28x415

Supersetted with 4 sets of neck harness 55lbs

10x10 chins (all the grips) resting long enough to put away plates between sets

Axle rows against light bands (1 minute rests between sets)

2x13

2x12

Axle shrugs against light bands

1x52

Kroc rows 115

1x18

Band pull aparts

1x50

PM WORKOUT PART II (2100)

100 six count burpees done in 8:22

Notes: Schedule was compressed and SVR II week 1 sounded like a solid approach for the day.  Think I'm ready to pull the trigger on it for my deadlift for the time being, because nothing is really working well and I may as well do something else.  Using a TM of 85% of 700lbs, and based on reps that might be a bit light, but I'm also just good at pulling high reps vs singles.  These were solid efforts.  Next few weeks will use more super/giant setting to get in all the assistance work, but it was good to be done so quick in my training. 

Had enough time for a little more conditioning this evening, so did the 100 burpees.  Always a good challenge.

 Training Log: Entry 2383

AM WORKOUT fasted (0440)

DELOAD

GIANT SET (axle/dips or BTN/dips-raise-pull apart)

Axle strict press 151/dips

1x10/failure

2x8/failure 

BtN Press 120/dips

3x10/failure

DB lateral raise 20s

2x12

4x11

Band pull aparts

6x15

Dip stripset

4x155

2x130

4x105

5x80

5x55

6x30

4xBW

CONDITIONING

Strongman fran (100lb log, strict chins)

21

15

9

5

Notes: 90 second rests between giant sets.  Good to still see progress here.  Terrible head spins on the weighted dips: most likely a result of early training and being fasted.  Wrenched my left bicep tendon something fierce on the very first set of presses because I misloaded the axle and had it uneven on the unrack.  Pain showed up in the dips.  

Working the night shift tonight, so will probably get in another quick conditioning workout before heading to work.

 Training Log: Entry 2382

AM WORKOUT (0500) Fasted

Let me just narrate this one.  Combination of a Crossfit regional WOD and Juarez Valley.  95lbs for thrusters.  Start with thrusters for 21 reps, then 3 reps of burpees, then 18 thrusters, 6 burpees, etc etc until you end at 3 thrusters and 21 burpees.

Total time was 20:49.

Then knocked out 50 chins, 40 reverse hypers, 50 band pull aparts and 25 band pushdowns via a circuit.

Good chance I'll be shoveling some snow later today for some extra conditioning, and then eating like a king.  Could have done my press deload workout today instead, but this seemed like a better idea.  I'm contemplating switching up the press programming next cycle anyway, so we'll see what happens.

 Training Log: Entry 2381

AM FASTED WORKOUT (0445 wake up via dog) 

EMOM-Odd minute 4 reps of front squat with 185, even minute 4 reps of SSB squats with 255

20 rounds

2 minute rest

SSB Squats 185

1x32

Notes: Wanted to get this done quick before the family got up, so upped the reps per round. Worked out just perfect: last 4 rounds were ball busters.  Went with SSB for the salt the earth set since front squats seem to aggravate that right knee some.  Gonna see how this responds.

 Training Log: Entry 2380

AM WORKOUT PART 1 (0445 fasted)

ALTERNATING SETS

Close grip incline bench 210

1x10

1x8

1x7

Axle bench press 235

1x10

2x8

Sets of chins (underhand) between benching

6x12

1 Hour break/breakfast

(2) Incline DB bench 105s

1x9

DROPSET

7x105

3x105 w/reactive slingshot

3x105 w/Metal Catapult

7x50s

6x50 w/slingshot

5x50 w/catapult

12x25

7 push ups

21x50

Chins between sets of benching

6x12

Dips

52+24+whatever else to get to 175 with rest pauses

Poundstone Curls

140xAxle

CONDITIOING 

Tabata rounds on the BAS with 16oz gloves

Notes: 2:30 between sets of benching.  Dog got me up early this morning, so knocked out half of the workout before breakfast and finished up the rest after dropping the kid off at school.  I no joke fasted before the workout because I wanted to eat my Mickey Mouse keto waffles with my kid at the breakfast table this morning.  Those moments are worth being hungry and having a decline in performance.  The DB benching continues to get strong, and I really dig that close grip incline bench.  Makes me feel like I'm getting stronger.  Elbows came back with some pain: they're off and on.

Will most likely do a weighted walk on the treadmill today, or go for another run before the snow arrives. 

 Training Log: Entry 2379

AM WORKOUT (0645)

Buffalo Bar Squat

5xBar

5x140

3x230

1x320

1x370

REST PAUSE (12 Deep Breaths Between Sets)

6x410 (let's call that a bodyweight PR)

3x410

2x410

1x410

6x370

1x370

5x370

2x370

4x370

3x370

3x6x320

10x280

SUPERSET (squat-hyper)

Belt squats (no lockout)

20x150

18x150

16x150

STRIPSETS

17x150

5x125

5x100

5x75

5x50

5x25

Reverse hyper 410

4x8

Notes: I always like this aspect of how I've set up the programming.  When the weight goes up, the v, especially volume naturally reduces, since all the reps get cut and I end up doing fewer sets.  Something of a waterfall effect.  Raising the weight was the right call too, as I flat out did not want to train today, and this made things move a little faster AND ensured I had no expectations going in.  Just get reps and see what happens.  Feeling strong, especially given that I hit this the day after max effort pulls.

Going to try to get in a run later today with the Mrs.

 Training Log: Entry 2378

PM WORKOUT

MAX EFFORT

(1) Elevated High Handle Trap Bar Pull 

5x135

5x225

3x315

1x405

1x495

1x585

1x635

1x655

1x635

Deficit Deadlifts REST PAUSE (12 deep breaths between reps)

(5) 12x325

(4) 7x325

(3) 6x325

(2) 6x325

(1) 5x325

(Floor) 5x325 (stripsets from here)

7x255

10x165

20x95

Notes: Got in the rest of yesterday's workout, and restraining myself from doing anything else because I'm going to squat tomorrow.  This was a solid effort.  That deficit continues to get silly.  I barely have room to set up my straps at the start.  I'm still pretty much stiff legging it, so it's murdering my hamstrings.  The max effort delivered as needed: I'm exerting myself maximally.  I most likely need to get a little more intelligent with it.  Might go back to that alternating scheme I had before.  I feel healted up enough.  Could be a good excuse to use my gear.  

 Training Log: Entry 2377

THURSDAY

AM WORKOUT (0315 wake up)

SUPERSETS (chin-press)

Weighted angled underhand chin

5x50

3x90

1x140

1x145

1x150

DROPSET

1x140

4x95

6x50

7xBodyweight

Axle strict press

5xAxle

5x66

5x151

3x171

4+1+1x191 (rest pause)

Log clean and strict press away 150

1x11

Weighted dip stripset (no rest between sets)

6x130

4x105

4x80

5x55

5x30

7xBodyweight

Strongman Fran (100lb log, strict chins various angles)

21

15

9

5

Standing ab wheel

1x20

Bodyweight reverse hypers

1x40

Band pull aparts

1x50

Band pushdowns

1x25

Notes: Splitting the workout in half due to time constraints with the 12 hour shifts: will do the rest tomorrow.  On the second rep of the topset of the press I felt that familiar feeling of something snatching in my trap/neck.  Pushed hard, but not enough to murder myself, as I know that I can set myself back a bit whenever that happens.  The follow up rest pause sets were a significant challenge for that.  Have some numbness in my right side at present, so something to watch for.  Realized my elbows are feeling beat up most likely as a result of shoveling snow earlier in the week, which sucks that it happened but it's nice there is a reason.  Pain was present on topset of press and on the dip stripset.  Happy I got the workout done, but also know there is room for improvement.  Digestion is still all outta whack.  I'm sure shift living isn't helping.

FRIDAY

AM WORKOUT (0315 Wake Up)

GIANT SETS (press/dips OR BTN press/dips-raise-pull aparts)

Axle strict press 146/dips

3x10/failure

BTN press 120/dips

2x10/failure

1x9/failure

DB lateral raise 20s

1x12

5x11

Band pull aparts

6x15

CONDITIONING

Juarez Valley Burpees 10 w/5 chins (various grips) between sets (totals 55 burpess and 50 chins)

Notes: I always forget that, if I start a workout of the supplemental work, it takes about 2 rounds before I'm really "warmed up".  First sets were rough, and I forgot to close my belt on the first set of presses, but after that I was firing on all cylinders.  Connective tissue has been real achey lately: I imagine long hours, short sleep and training first thing upon waking is a part of that.  I like the conditioning workout I came up with.  Seemed like a good idea to not have an external load on my body for that one.  Gonna try to break up my deadlift day into a back day in the morning and maybe max effort in the afternoon tomorrow, as I get to go back to 8s for a day, but we'll see how it shakes out.

SATURDAY

AM WORKOUT (0305 wakeup)

CIRCUIT (no rest between sets) of chin-abs-chin-hyper-chin-neck repeat

Chins (all the grips)

10x10

6x5

Standing ab wheel

5x5

Reverse hyper (bodyweight)

5x10

Neck harness 55

5 sets

Axle rows against bands (1 minute rests between sets)

2x10 against short light bands

1x14, 1x12, 1x10 against doubled light bands

Axle shrugs against short light bands

1x51

Kroc rows 115

1x23

Band pull aparts

1x50

Tabata trap bar pulls 135

GHR

1x30

Notes: Final pre-work workout of this series of shifts.  That nerve pinch from the axle pressing a few days ago still has me pretty jacked up, but after a few sets of chins things felt better.  The circuit was more just to get my daily work knocked out and find a way to provide "rests" between sets that are more traditionally afforded to me via swapping out plates.  Worked well enough, and upon writing it out I realize I actually did more reps than needed to hit my daily totals on ab wheel and reverse hyper, so that's cool.

Reduced the band tension after 2 sets of the rows, as it was too much to really get in a good feel for the back work.  It's the right RX for the shrugs though.  Really lit me up.  I also realized how accidentally smart I am, because the only reason I use the axle is because it's smooth and doesn't chew up bands the way a knurled barbell will, but it dawned on me that the larger diameter of the axle is most likely why my elbows aren't pissed off from all the band work.  Funny how things shape up.

Speaking of pissed off, my right knee felt fine this morning going down the stairs, but eventually started to ache during the workout.  Thinking I may have strained the ACL.  It's getting better, but still something I'm keeping my eye on.

I owe some sort of max effort and supplemental work still.  With it being so early, I didn't wanna be doing deadlifts and waking up the house.  May break out the new gateway gear from Spud I got.

Training Log: Entry 2376

TUESDAY

Did a bench workout but it looks like it got ate.  I'll remember my numbers.

WEDNESDAY

AM WORKOUT (0305)

EMOM-Odd minute front squat triple at 190, even minute SSB squat triple at 260

32 rounds total

50 chins

50 band pull aparts

25 band pushdowns

Front squat followed immediately by SSB squat

32x135

8x135

GHR

1x30

Notes: 5lbs more and 2 more rounds than previous workout: can't be upset with progress like that.  I continue to appreciate this workout for what it is.  My right knee ached coming down the stairs this morning: still dealing with the tweak from last week.  Focused on turning that knee out during front squats.  Trying to sink them rock bottom results in that knee wanting to twist to the inside.  The "salt the earth" front squat set at the end keeps being awesome.  I really dig racking the bar in the yoke, stumbling to my rack and then hammering out the SSBs.  Just completely torches me, and makes the workout go straight from simple conditioning and restoration to building.  Got in some daily work in the middle.  Still "owe" the ab wheel, but may just skip it today. I'm working 12s for the next 3 days, starting today, so training may get pushed to the weekend.

Guts have been a bit twitchy.  It seems I've developed an intolerance to peppers.  They were a big part of getting "color" in my diet, so I'll be getting more creative it seems.  I unfortunately seem to best handle a bland diet, and I figure that's not ideal from a nutritional standpoint, but it's always been a balancing act.

Oh yeah, and caffeine is going to be SUPER ridiculous these next few days.

 Training Log: Entry 2375

AM WORKOUT (0645)

Buffalo Bar Squat
5xBar
5x140
3x230
1x320

REST PAUSE (12 Deep breaths between sets)
13x370
4x4x370
2x370
1x370
8x320
1x320
7x320
2x320
6x320
4x320
5x320
3x8x280
14x230

https://www.youtube.com/watch?v=_jl2Tgcbnb8

SUPERSETS (squat-hyper)

Belt squat 150 no lockout
1x20
1x16
1x14

STRIPSET (no rest between sets no lockout)
17x150
125
100
75
50
25

Reverse hyper 360
2x15
2x14

Wide grip pull ups
1x20

Notes: Another awesome squat workout, but also feeling close to the limit.  14 reps tends to be the magic number to move up for me, and I may just make the jump early next week so I can approach it without expectations.  Absolutely annihilated myself and happy to have done it.  

Running with the Mrs is apparently not happening today due to it being single digits outside, so will most likely hit up some sorta evil conditioning workout later.

SECOND AM WORKOUT

KALSU WOD (scaled w/95lbs)

Done in 20 rounds

Notes: Went looking for something evil and found it.  Scaled it to 95lbs, because after this morning's workout, I doubted my ability to do 100 front squats with 135lbs.  Can try it sometime when I'm fresh.  I really dug this.  Very brutal, on the longer side, and can do it in one spot with one barbell.

 Training Log: Entry 2374

AM WORKOUT

1+ hour of fasted snow shoveling

PM WORKOUT (1445)

MAX EFFORT

High handle trap bar pull

5x135

5x225

3x315

1x405

1x495

1x585

1x635

1x650 (15lb PR from last week)

1x635

High handle trap bar STRIPSET (No rest between sets)

4x585

10x495

12x405

14x315

16x225

20x135 (low handle)

Neck harness 55

4 sets

Chins (all the grips) resting long enough to put away plates

10x10

Axle rows against short light bands (1 minute rest)

1x10

1x9

1x8

1x7

Axle shrugs against short light bands

1x50

Kroc rows 115

1x22

Notes: 3:00 between max effort pulls.  I flat out did NOT want to train today.  Last thing on my to do list.  Made the promise to myself to cut out the deficit deadlift set to make things go faster.  The PR was smooth, and I may have had some more in me, but I shut it down to end on a victory.  I think it goes to show that I came into last week fatigued, which makes sense with the 301 rep set.  Got an awesome pump otherwise, possible a result of the carbs and salt from the pizza last night.  Right elbow has been feeling a little junky the past few days.  Left hip a little buggy now.

Got my Spud Inc single ply starter briefs.  Tried them on and I think they'll answer the mail for what I need.  Just some extra hip support.  Not sure when they'll make an appearance, but good to have.

 Training Log: Entry 2373

LUNCHTIME WORKOUT

SUPERSETS (chins-press)

Weighted angled underhand chin

5x50

3x95

3x105

3x115

3x120

DROPSET

3x120

3x95

4x50

5xBodyweight

Axle strict press

5xAxle

5x66

3x141

3x161

7+3+3+2x181 (rest pause)

Log clean and strict press away 

16x140

GIANT SETS (press/dip OR BTN press/dip -raise-pull apart)

Axle strict press 146/dips

1x10/failure

2x9/failure

BtN Press 120

1x10/failure

1x9/failure

1x8/failure

DB lateral raise 20s

6x11

Band pull aparts

6x15

Weighted dips stripset

6x130 (1 rep PR)

3x105

3x80

4x55

5x30

5xBodyweight

Strongman Fran (100lb log push press-strict chins)

21

15

9

Notes: 90 seconds rest between giant sets.  Still feeling solid in these workouts.  Would love to see a bit more growth, but gotta accept the little PRs, especially since bodyweight isn't doing much.  Didn't time Fran: it was a buttkicker as it was and I didn't need the pressure.  That small PR on the dips was a big victory.

Physique "update" in that I look pretty much the same, but that bodes well considering how much more I am eating compared to where I was at "the bottom"

 Training Log: Entry 2372

Started the day off with a 0500 wake up and hitting up Fran.  Didn't take time: just needed to move, because I was moving like I was about a billion years old and needed to get my body moving through space.  Been beating the absolute hell out of myself and it's showing.

Run got put off: Mrs had a work emergency.  Went for a 45 minute weighted vest walk on the treadmill.  Started at a 5 incline and speed 3, and this time I just dorked around with the incline until I was at 7.5 at the end.  Great challenge while keeping things on the lighter side.

Took my heart rate old school style at the end with a stopwatch and my hand on my neck and clocked in 60 beats per minute.  That....doesn't seem right.  I've been doing a LOT of cardio and conditioning, but still.  Going to see if I can get an accurate resting heart rate sometime later.

 Training Log: Entry 2371

AM WORKOUT (0645)

30 minute EMOM squats: odd minute front squats of 185 for triples, even minute SSB squats of 255 for triples

20 standing ab wheels

Front squat

30x135 

Followed immediately by

8x135 SSB squat

Daily work

Notes: Good to get back to this workout.  Legs have been killing me from my squat workout, and this should speed up recovery.  That 30 rep set was killer: been needing to hit that for a while.  Legit staggered straight from the barbell to the SSB in the rack to knock out those other reps.  

 Training Log: Entry 2370

TUESDAY WORKOUT

AM WORKOUT (0645)

ALTERNATING SETS (incline-flat)

Close grip incline bench 205

1x10

1x9

1x8

Axle bench press 230

1x10

1x8

1x7

(1) Low incline DB bench 105

1x11

DROSPET

8x105

3x105 w/slingshot

3x105 w/catapult

7x50

7x50 w/slingshot

6x50 w/catapult

Reps at 25

7 push ups

20x50

Chins (underhand) between sets of benching

7x12

11s for rest

Dips

Rest pause to 200

Poundstone curls

138xAxle

Stone of steel to shoulder

6 reps per side in 3:45

1 hour break

2 mile weighted vest walk on incline treadmill

Notes: 2:00 between sets of benching.  I once again felt fatigued during benching but not completely destroyed like I had in previous weeks.  Pleased with the incline bench: it's becoming much stronger.  Also a PR set on the dumbbells.  Things are just boding well in general.

Wanted to walk on a constant incline today, vs hills and valleys, so got on the treadmill.  Set the initial incline to 4 and a 3mph pace, then kept the pace the same and upped the incline by .5 every half mile until I got to 1.5 miles, then I started upping the speed by .1 every .1 miles.  Whole thing took right around 39 minutes.  Was a solid bit of low intensity training.

Keep meaning to log that my sleep has been very good the past few weeks, to the point that I actually don't want to get out of bed when the alarm goes off.  Aggression continues to be building/returning.  Lots of positives.  Hopefully health markers reflect as well.

 Training Log: Entry 2369

AM WORKOUT (0645)

Buffalo Bar Squats

5xBar

5x140

3x230

1x320

REST PAUSE (12 deep breaths between sets)

12x370

5x370

4x370

3x370

2x370

1x370

9x320

1x320

8x320

2x320

7x320

3x320

6x320

4x320

5x320

3x7x280

1x6x280

13x230

SUPERSETS (squat-hyper), 1 minute between sets

Belt squat (no lockout)

20x150

15x150

14x150

DROPSET 

18x150

125

100

75

50

25

Reverse Hyper 360

1x15

3x14

Notes: Really awesome workout.  The topset of squats came without any real drama.  Bar kept slipping off my back, as I was wearing a warmer shirt than my usual Westside Barbell cut off.  I find myself excited to squat each week, which is a total change of pace for me.  Been great setting little PRs and getting my strength back to old levels while having my bodyweight stay low.  My legs are looking meaty these days, so I'm wondering if I'm seeing a bit of recomp with my bodyweight staying the same despite how much more I'm eating. 

 Training Log: Entry 2368

SUNDAY WORKOUT

AM WORKOUT (0600)

Made up my own WOD

Juarez Valley power cleans of 115 with 3 burpees in between sets

10

1

9

2

8

3

7

4

6

5

Time: 8:58

Got in my daily work too. I liked this. Had me breathing hard. Trying to actually explode on the cleans.

Training Log: Entry 2367

AM WORKOUT (0645)

MAX EFFORT

High Handle Trap Bar Pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x635
3x585

 

Deficit deadlift ROM progression dropset (12 deep breaths between sets of straight weight, no rest between weight strips)

(4)12x325
(3)8x325
(2)7x325
(1)6x325
(Floor)7x325
7x255
10x165
20x95

 

Neck harness 55
4 sets

 

Chins (all the angles, resting long enough between sets to put away plates)
8x10
2x7+3 (rest pause)

 

Axle rows against light bands (1 minute rests)
3x13
1x12

 

Axle shrugs against bands
1x52

 

Kroc rows 115
1x20

 

Band pull aparts
1x50

 

Notes: The max effort performance showed me I’m most likely not fully recovered from the 301 rep set I did 2 days ago.  I crammed in a week’s worth of training in 5 days due to having to work this weekend.  I was pleased with the effort put forth, just not the outcome, but such is life.  Rest of the training was awesome.  Really digging that deficit set, and that’s the furthest deficit I’ve ever pulled from before.  Making them touch and go makes this an insanely long time under tension, which should bode well for growth.

 

Kroc rows are becoming more natural, as are the rows and shrugs against bands.  This is shaping up to be a solid back day.  I wanna try the progressive pulls I read about in “Purposeful Primitive” sometime, but I suppose it will need to wait.

LUNCHTIME WORKOUT

Log Viper Axle Grace (135lbs)

6:00

40 bodyweight reverse hypers

15 stone of steel extensions in 3:30

Notes: Mrs had to cancel the run, so went and did a quick conditioning workout.

 Training Log: Entry 2366

AM WORKOUT (0645)

SUPERSETS (Chin-press)

Angled NG chins

5x50

5x75

5x85

5x95

5x100

DROPSET

5x75

5x50

6xBodyweight

Axle strict press

5xAxle

5x66

5x136

5x156

9+3+2x176 (rest pause, no belt on first set)

Log clean and strict press away 130

1x16

GIANT SETS (press/dip or BTN/dip-raise-pull apart)

Axle strict press 145/dips

1x10/failure

1x9/failure

1x8/failure

BtN Press 120

1x10/failure

1x8/failure

1x9/failure

DB lateral raise 20s

5x11

1x10

Pull aparts

6x15

Weighted dips stripset

5x130

4x105

4x80

4x55

5x30

6xBodyweight

CONDITIONING

Strongman Fran (100lb log push press/strict chins)

21

15

9

Done in 7:05

Notes: 90 seconds rest between giant sets.  That topset of press was a trip.  I was so focused on nailing it I forgot to cinch up my belt.  Noticed it midway through the set, as my core didn't feel tight.  Hit a helluva grinder at the 9th rep and was pleased to look down and see the belt was undone.  Means I got a lot in me. Things seem to be moving well.  Rest of workout was a bit taxed as a result, but I'll take that.

Fran at the end continues to be an amazing ball buster.

Run later today.

 Training Log: Entry 2365

AM WORKOUT (0830)

High handle trap bar pulls 135

1x301

Notes: Think I finally found my limit here.  Was good to just go all out.  Time was tight today: next week I am going to try to make this extra workout longer.

 Training Log: Entry 2364

AM WORKOUT (0645. Woke up at 0520 via alarm)

ALTERNATING SETS (incline-flat)

Close grip incline bench 200

3x10

Axle bench press 230

2x10

1x8

(1) Low incline DB bench

10x105

DROPSET

8x105

3x105 w/slingshot

3x105 w/catapult

50

50 w/slingshot

50 w/catapult

25

Push ups

19x50s

Underhand chins between sets of benching

6x12

11s for the rest

Dips w/rest pause

175 total reps

Poundstone curls

137xAxle

50 pull aparts

25 pushdowns

Notes: 2:30 between sets of benching.  Another bench workout where I came into it feeling totally crushed and was a zombie between sets but had no issues once I got to the bar.  Wonder if this is an effect of training the day after those gnarly squat workouts.  Either way, results have been solid.  Held off on the conditioning as I had nothing left in me: will get some more work in later today.

 Training Log: Entry 2363

AM WORKOUT (0645 After working night shift)

Buffalo Bar Squat

5xBar

5x140

3x230

1x320

REST PAUSE (12 Deep Breaths Between Sets)

11x370

6x370

3x370

2x370

1x370

9x320

1x320

8x320

2x320

7x320

3x320

6x320

4x320

5x320

3x7x280

12x230

SUPERSET (1 min rest between sets, squat-hyper)

Belt squat 150 (no lockout)

1x19

1x15

1x14

STRIPSET

15x150

125

100

75

50

25

Reverse hyper 360

4x13

Standing ab wheel

1x20

Band pull aparts

1x50

Band pull downs

1x25

Chins (various grips)

1x20

3x10

Notes: Fantastic workout.  Just firing on all cylinders.  The topset wasn't an absolute grinder, so I pushed the follow ons hard.  Belt squat continues to be brutal.  Got in the majority of my daily work at the end.  Gonna try to get in some conditioning later: possibly a run with the Mrs.

 Training Log: Entry 2362

PM WORKOUT (1500)

OMAR WOD (adjusted: no space for bar facing burpees, so did regular burpees.  Thrusters w/95lbs per RX)

10 thrusters

15 burpees

20 thrusters

25 burpees

30 thursters

35 burpees

Time: 14:38

Notes: Saw this a few weeks ago, but was feeling too sick to give it a try.  It's not bad.  I wasn't moving fast enough through it to get a real intense burn like I do with Fran or Grace, but it still sucked and got me moving.  Will probably do something else before leaving for work tonight, and then I get 4 days off and can get back into a regular schedule.  Hoping to get some runs in.

 Training Log: Entry 2361

PM WORKOUT (1330 post night shift)

MAX EFFORT LOWER

(3) Elevated high Handle Trap bar pulls

5x135

5x225

3x315

1x405

1x495

1x585

1x675

1x710 (5lb PR from last week)

1x700

STRIPSET

Deficit deadlifts

(3) 13x325

(2) Repsx325

(1) Repsx325

(Floor) Repsx325

Reps x 255

Reps x 185

20x95

Neck harness 55

4 sets

Chins (all the grips)

10x10, resting long enough to put away plates

Band axle rows (1 minute rest)

2x13

2x12

Band axle shrugs

1x51

Kroc rows 115

1x24

Notes: Really great workout, especially given the circumstances.  Totally did not expect to get those max effort lifts up.  I think I may be sticking with this approach of trap bar for max effort and straight bar for supplemental: seems to be beating me up less.  Glad I could get the supplemental work on video.  I'm being lazy logging the reps right now because the schedule is tight, but work is getting done.  May sneak in a quick conditioning workout before work again.  On those axle rows, the first set is kind a wasted set, as it takes a bit to figure out the movement, but once I do it's really solid.

 Training Log: Entry 2360

AM WORKOUT (0830)

SUPERSETS (chin-press)

Angled NG pull ups

5x55

3x95

1x140

1x150

1x160

STRIPSET

5x95

5x55

5xBodyweight

Axle strict press

5xAxle

5x66

5x146

3x166

8+2+2x186 (rest pause)

Log clean and strict press away 150

1x15

GIANT SETS (press/dip or BTN press/dip-raise-pull apart)

Axle strict press 146

1x10/failure

1x9/failure

1x8/failure

BtN press 120

2x10/failure

1x9/failure

DB lateral raise 20s

4x11

2x10

Pull aparts 

6x15

Weighted dip stripset 

5x130

4x105

3x80

4x55

5x30

6xBodyweight

CONDITIONING 

Strongman fran (100lb log, strict chins)

21

15

9

6:58

This workout continues to feel better as I've included the strict press back in the supplemental work.  I'm becoming a better presser, which is allowing me to express better strength in the press.  Hitting doubles instead of singles on the rest pause sets was awesome, and I honestly didn't blow my brains out on the final rep like I normally do.

Supplemental work felt strong.  

I blacked out on rep 3 of the first set of the dips.  That seems to keep happening.

Strongman fran at the end of a press workout is a whole other animal.  I was dying.  

Working the night shift tonight.  Did tabata high handle trap bar lifts before coming in.  Feeling primed.

 Training Log: Entry 2359

AM WORKOUT (0830)

High handle trap bar pulls 135

1x251

Notes: Honestly wasn't expecting to top my previous best.  Came into this super beat up and underate yesterday in anticipation of some good old fashioned American gluttony today.  Quads pumped up instantly in the set and from there it just really sucked, but I kept finding more reps.  I honestly had some more after 251, but it was once again running into that whole "how much more is worth it?" sorta moment.  I've got a crazy topset buried in me somewhere that is going to come out one day.

Skipped the morning walk because I didn't wanna do it.  Engaged in my second favorite breakfast of all time: an energy drink and a quest bar. 

Also ran my daily work like a circuit this morning.  I prefer that approach.  I've been doing daily bodyweight reverse hypers instead of KB swings and they seem to be doing me some favors.

 Training Log: Entry 2358

AM WORKOUT (0700)

ALTERNATING SETS (incline/flat)

Close grip incline bench 195

3x10

Axle bench press 226

3x10

(1) Incline DB bench

8x105s

DROPSET

8x105s

3x105s w/reactive slingshot

3x105 w/metal catapult

8x50s

Reps X 50s w/slingshot

Reps x 50s w/catapult

12x25s

6 push ups

21x50s

Chins (underhand) between sets of benching

5x12

Sets of 11 for the rest

Dips (Rest pause)

51-24-25-25-21-4

Poundstone curls

136xAxle

Stone of steel to shoulder

12 reps (alternating shoulder) in 3:15

1 hour break

Axle Grace WOD

3:47

Notes: 3:00 between sets of benching.  Slept until 0530 again (wife's alarm going off).  I'm sure this has been good for me.  Bit of a rushed day after that, but got in a lot of solid training.  I was feeling really fatigued during the bench workout, but also getting a very solid pump and pushing out strong reps.  Nice to actually hit all my targets in a workout: been a while since I've done that.  Grace was brutal after all the work I did before it, but I'm getting better at it.

 Training Log: Entry 2357

MONDAY

LUNCHTIME WORKOUT

Buffalo Bar Squat

5xBar

5x140

3x230

1x320

REST PAUSE (12 deep breaths between reps)

10x370

5x370

3x370

2x370

1x370

8x320

1x320

7x320

2x320

6x320

3x320

5x320

4x320

4x5x280

15x230

SUPERSET (squat-hyper)

Belt squat 150 (no lockout)

1x17

1x16

1x15

STRIPSET

Reps of 150, 125, 100, 75, 50 and 25

https://www.youtube.com/watch?v=svmkbES4TcY

Reverse hyper 360

1x14

3x13

CONDITIONING

Stone of Steel extensions

19 reps in 4 minutes

Notes: 90 second rests between giant sets.  This was an unscheduled squat workout.  I was relying on my dog to wake me up to go walking this morning, but they were good and I slept until 0540 (wife's alarm going off), which was pretty awesome. Mrs and I were originally going to go running, but it started snowing, so I hit up the squats.  Went very well: came in strong.  Those belt squats are really working some magic.

 Training Log: Entry 2356

SUNDAY

AM WORKOUT (0300 wake up, beat alarm by 15 min)

SUPERSETS (chins-press)

Angled NG chin

5x50

3x95

3x120

2x3x125

6x95

Axle strict press

5xAxle

5x66

3x136

3x156

7+2+3x176 (rest pause)

Log clean and strict press away 135

1x15

GIANT SETS (press/dips OR BTN/dips-raise-pull apart)

Axle strict press 141/dips

3x10/failure

BtN press 120

1x10/failure

1x9/failure

1x8/failure

DB lateral raise 20

3x11

3x10

Band pull aparts

6x15

CONDITIONING

100lb log viper presses, each rep starting from the floor

25 reps in 4 minutes (4 minute time limit)

Dips (stripeset: no rest between sets, sets starting from bottom of rep)

4x130

3x105

3x80

4x55

5x30

5xBodyweight

Notes: 90 seconds rest between giant sets, rested long enough to change plates on the main work.  1 minute rest before conditioning work.  This was an awesome workout, especially for so early in the morning.  Really feeling like my old self.  I'm discovering that much of my press drop off can be attributed to a lack of proficiency, as I'm re-learning the groove on these supplemental sets.  I think I'll be seeing solid growth over the next few training cycles.  I liked what I came up with for conditioning: got some more shoulder work in and got some back work in.  The dip stripset continues to improve and I feel like it's got a lot of raw strength in it starting from the bottom.

 Training Log: Entry 2355

AM WORKOUT (0415 wake up via dog)

Very long weighted vest walk with the youngest dog (much faster pace)

Daily work

1400 WORKOUT

Fran+ (95lb thrusters, strict pull ups)

21 thrusters

21 chins

15 thrusters

15 chins

9 thrusters

9 chins

5 thrusters

5 chins

Time: 7:18

Notes: Ever since getting back from the walk, been feeling nauetious all day.  I tend to catch a bout of gastroenteritis around this time of year every year, so hoping that doesn't happen.  Original plan was to do the Omar HERO WOD, but between space issues and the general feeling of sickness, I stuck with Fran.  Working the morning shift tomorrow, so will get up stupid early for a press workout and go from there.

 Training Log: Entry 2354

AM WORKOUT (0700 start time, after working all night)

MAX EFFORT LOWER

(3) High Handle Trap Bar Mat Pulls

5x135

5x225

3x315

1x405

1x495

1x585

1x675

1x700

1x705

RESTPAUSE

Deficit deadlifts (number in parenthesis indicates amount of mats standing on)

(3)12x325

(2)10x325

(1)8x325

(Floor)8x325

(Floor no longer rest pausing)8x255

12x165

20x95

Chins (various grips, resting long enough to put away plates)

5x10

5x5

2x8

1x9

Axle rows against light bands (1 minute rest between sets)

4x12

Axle shrugs

1x50

Kroc rows 115

1x27

Band pull aparts

1x50

Notes: 3:00 between ME lifts.  This was a great workout, especially given the circumstances.  Good to get over 700 moving again.  Right hip still not 100%.  I'm thinking some daily reverse hypers may be in order.  But I noticed that if I slowed down the eccentric a little on the ME work it felt better.  It seems it's the rapid unloading of weight that really drives it crazy.  Those rows against the bands continue to be money, and the shrugs are awesome.  I never cared for shrugs because of how much weight you need to load up, but the bands make that a non-factor.  

Going for a walk with the Mrs later today.

 Training Log: Entry 2353

AM WORKOUT (0500 wake up via dog)

45 minute weighted vest walk.

LUNCHTIME WORKOUT

Axle Grace in 3:45

Notes: Working night shift tonight, so plan is to keep training on the lighter side today, spend the whole shift eating, and then hit my deadlift workout when I get back home and stay up the rest of the day to get my internal clock back on point.  Probably get in a few short workouts throughout just to keep blood flowing.

 Training Log: Entry 2352

AM WORKOUT (0407 wake up via dog)

ALTERNATING SETS (incline/flat)

Close grip incline bench 195

2x10

1x9

Axle bench press 215+chains

1x7

2x5

DB Bench 

9x105s 

DROPSET (no rest between sets)

8x105

3x105 w/reactive slingshot

4x105 w/Metal catapult

10x50s

7x50 w/reactive slingshot

6(I think)x50 w/Metal catapult

15x25

6 push ups

25x50s

Chins between sets of benching (underhand)

4x12

Sets of 11 for rest

Dips w/rest pause

50+25+25+enough for 200

Poundstone curls

135xAxle

CONDITIONING

Stone of steel to shoulder

6 reps per side in 3:48

Notes: 2:00 between sets of benching.  The flat bench is getting worse, but I realized that the whole reason I threw on the chains was because I took away close grip benching and wanted extra tricep work.  Now that I'm close grip incline benching, I'm hammering the hell out of my triceps.  So next cycle I'm taking off the chains.  I may even do some reverse band work and really get in some overload.  I'm still seeing growth through out the workout, so that's a plus.  Dropset continues to be gnarly, and the stone of steel is an awesome workout.

Going for another run with the Mrs around lunchtime today.  Daily work is getting done: just getting tired of logging it.

 Training Log: Entry 2351

AM WORKOUT (0400 wake up via dog)

65 min fasted weighted vest walk

50 chins

50 pull aparts

25 pushdowns

Breakfast

High handle trap bar pulls 135

1x212

20 wide grip pull ups

Notes: My lower body is still pretty beat to hell from my Saturday squat workout and the run yesterday, and a 30 min EMOM front squat/SSB workout just didn't sound like it was going to fly, so came up with the idea on my walk to just go for broke on the trap bar and see what I could do.  212 was just about there.  My upper body seemed to be the limiter: was just not happy having the weight there for so long.  I like the idea of using this 5th day of training as a grab bag day: may let it get even more flexible in the future.

LUNCHTIME WORKOUT

Front squat 135 immediately to SSB 135

25/10

Notes: Legs still weren't feeling great and gym was still set up for a front squat/SSB workout, so did the "salt the earth" set just to force some blood flow.  This was without knee sleeves, no warm-up.  Nice to have that in me.

Will most likely cap the evening off with a walk with the Mrs.

 Training Log: Entry 2350

AM WORKOUT (0415 wake up via dog)

SUPERSETS (chin-press)

Weighted angled NG chins (new angle available with new rack)

5x50

5x95

5x100

2x5x105

11x50

Axle strict press

5xAxle

5x66

5x126

5x146

8+3+3x166 (rest pause)

Log clean and strict press away 125

1x16

GIANT SETS (press/dip or BTN/dip-raise-pull apart)

Axle strict press 136/dips

3x10/failure

BtN Press 125/dips

1x10/failure

2x8/failure

DB lateral raise 20s

2x11

4x10

Band pull apart

6x15

CONDITIONING

Strongman Fran (100lb log push press-strict chins)

21

15

9

BREAKFAST

Weighted dip stripset

3x130

3x105

3x80

3x55

4x30

6xBodyweight

Notes: These workouts are feeling better.  I definitely needed to bring the axle strict press back into the supplemental work.  I'm just plain old feeling stronger with it.  That grip on chins is a new angle for me: it's awkward and should be good for developing some interesting strength.  

Forgot to set the timer for Fran, but it still had me breathing hard, so good enough.  

Really like that weighted dip stripset.  I'm starting my dips from the bottom, which definitely ups the challenge, and should carry over to just being stronger in general.

Ran an unintentional experiment on sleep the past 2 nights.  Skipped my high fat meal before bed on my date night, since I had a high fat dinner and I ended up waking frequently through the night.  Last night, brought that meal back, slept very well.  Easy lesson learned.  The meal I've settled on is 2 pieces of keto friendly bread slathered with a healthy serving of natural peanut butter and then 4 pieces of celery topped with Nuts n More almond butter (cinnamon raisin flavor).    

 Training Log: Entry 2349

YESTERDAY

AM WORKOUT (0500 by way of dog)

1hr weighted vest walk

Daily stuff

LUNCHTIME WORKOUT

Buffalo Bar Squat

5xBar

5x140

3x230

1x320

REST PAUSE (12 deep breaths between sets)

9x370

5x370

3x370

2x370

1x370

9x320

1x320

8x320

2x320

7x320

3x320

6x320

4x320

5x320

3x6x280

13x230

90 second rest

Belt squat 150lbs using 25lb plates w/no lockout

2x18

1x16

STRIPSET (no rest between sets)

16x150

Repsx125

Painx100

Agonyx75

Sufferingx50

Numbenessx25

Reverse hyper 360

4x13

Standing ab wheel 20

EVENING

1hr 15min of axe throwing

Notes: That squat workout was the first one in a LONG time that felt like "the old days", to include the exertion headache at the end.  Those belt squats without lockout are legit.  I'm gonna stick with the 25s vs bumpers while standing on a platform: easier set-up and execution, and it meant I got to really blow my bains out on that stripset.  Most painful it's been in a long time.  Axe throwing as a blast again.

 Training Log: Entry 2348

AM WORKOUT (0400 natural wake up)

Close grip incline bench 195

1x10

2x9

Axle bench press 215+chains

1x8 (hit the j-hook hard)

1x8

1x6

DB bench press 105s

1x10

DROPSET

1x6

1x4 w/reactive slingshot

1x3 w/Metal Catapult

10x50lbs

9x50 w/reactive slingshot

Some reps  x 50 w/Catapult

20 something reps w/25lbs

7 push ups

27x50s

Chins (underhand) between sets of benching

3x12

Sets of 11 afterwards

Dips w/rest pause

50+22+20+ whatever else it took to get to 175

Poundstone curls

134xAxle

CONDITIONING

Unloaded stone of steel to shoulder

6 reps per side in under 5 minutes

Notes: Got the day off work and wanted to get the workout done so I'd have the rest of the day to myself.  Axle bench feels weaker while DB bench gets stronger.  I'm honestly contemplating making this a max effort day ala Westside now that I have the new rack to play with: I might do it in the month of Dec while I drop weight.  However, I'm digging that dropset I've come up with for the DB benching.  Playing with the different bench tools is having a pretty cool effect.  The close grip incline bench continues to prove to be a great movement.  Stone to shoulder also continues to rock for conditioning work, especially after all the chins and curls.

PM WORKOUT

Grace WOD with axle

3:42 seconds

Notes: Got my flu shot this morning, Doc told me to move the arm around: roger that.  I clocked myself in the head at the 50 second mark by dropping the axle directly onto my skull.  Thankfully nothing vital there.

 Training Log: Entry 2347

AM WORKOUT (0315 wake up via alarm)

(All performed fasted)

55 minute weighted vest walk

Tabata high handle trap bar pulls w/135

50 chins (various grips)

50 pull aparts

25 pressdowns

Notes: Working the morning shift again, so wanted to get something in beforehand.  Walked the younger dog: too cold for the old fellow.  Moved a bit faster as a result.  My lats were totally lit up while I was hitting the trap bar: my back day yesterday definitely did something.  Nice to experience that.  Conditioning is getting better on those trap bar pulls.

PM WORKOUT

Scaled DT w/115lbs

5 rounds of 

12 deadlifts

9 power cleans

6 push jerks

10:37 time

Standing ab wheel 

1x20

Neck harness 55

4 sets

Notes: Honestly intended to use 135 for DT, but misloaded the bar, and it looks like it's for the best, because it was still a butt kicker.  I dig this workout: it's a challenge for me to overcome.  Sorta remembered how to power clean during it, so that helped.

 Training Log: Entry 2346

AM WORKOUT (0315 wake up via alarm)

High Handle Trap Bar Pulls

5x135

5x225

3x315

1x405

1x495

STRIPSET

1x585

10x495

10x405

10x315

10x225

111x135  

https://www.youtube.com/watch?v=lcFjoTosrQ0

Chins (SO many different grips): resting long enough to put a plate back on the rack between sets

6x10

1x6

3x7

1x9

1x4

Axle rows from straps against bands w/1 minute rest

4x12

Kroc rows 115

1x22

Notes: Super early morning workout since I'm working early shift for the next 2 days.  It introduces a new variable as I have to set the weights down gently so as to not awaken the house.  I intend to hit a max effort workout later today when I can make some more noise.  The stripset was brutal so early in the morning, and I legit thought I'd tap out at 50 reps on the final set, but I kept digging and finding more in me.  Still haven't found the limit yet: curious how badly I want to.

In general, this was the first back day in a while where I felt "satisfied".  The band rows are a great new addition.  They really lit up my back.  I did my first set with straps and found it not having the desired effect.  Going without I could feel my back better.  

On the nutrition front, I've re-introduced oatmeal to my diet.  Eating it pre-workout, mixing it with some protein powder.  Today was day 3.  I've had 2 days of some crazy digestion issues.  Coincidence?  Most likely not.  I'm gonna give it a few more days and see if it's an adjustment thing or if it turns out I have some sort of sensitivity.  As much as I'd like to say I'm eating it because of the goodness of whole grains and all that, the truth is that it's getting colder and I like a hot breakfast.

EVENING WORKOUT 

MAX EFFORT LOWER 

(2) Trap Bar Mar Pulls 

5x135

5x225

3x315

1x405

1x495

1x585

1x675

1x685

1x675

Notes: 2 minutes rest between heavy pulls. Rushed this in at the end of the day and was pleased with the effort. Can still grind: just need the strength to match. Right hip still not 100%: may be a while yet until I push straight bar max effort work.

 Training Log: Entry 2345

AM WORKOUT (0430 wake up via dog)

DELOAD

GIANT SETS (press or BtN press-dip-raise-pull apart)

Axle strict press 136/dips

1x10/failure

2x9/failure

BtN press 120/dips

1x10/failure

2x8/failure

DB lateral raise 20s

1x11

5x10

Band pull aparts

6x15

Weighted dips stripset

2x130

3x105

3x80

4x55

5x30

5xBodyweight

CONDITIONING

Fran-esque Strongman WOD (100lb log clean and push press  away to chins)

21

15

9

5

Time: 7min 41 sec

0900 WORKOUT

45 min weighted vest walk w/o dogs

Notes: 90 second rests between giant sets.  THe instant I took the axle out for the first set, I knew that this was EXACTLY what was missing in my programming and what needed to come back.  BtN presses are cool, weighted dips are awesome, but strict pressing is what makes me strong and it needs to stay in the supplemental work in SOME capacity.  Good to learn that lesson.  Be great to come back with all the strength I've built on the other movements.  The dip stripset was challenging, and in general coming into this workout first thing in the morning without the main work to "prime" me was interesting.

Weather was too crummy to take the dogs, so I went solo.  Covered the same distance in 15 fewer minutes: good data point.

I liked the fran thing I came up with.  Good way to get in a little more pressing volume.  I may try thrusters with the log sometime, but the diameter makes it a pain.

On the mental health side, been feeling a lot more like my old self these past few weeks.  Sleep is much better, and I have far less apathy.  All positive trends.

For my American readers: Titan fitness is having a 1 day flash sale on their trap bar, which is the one I use.  Highly recommend it.  For all others: Louie Simmon's book "Iron Samurai" is $40 off right now on Westside Barbell's website.  I just bought it.  306 pages.  I'll do a review when I'm through it.

 Training Log: Entry 2344

AM WORKOUT (0700ish, with a 0535 wake up via alarm)

EMOM workout.  Odd minute was 3x190 front squats, Even minute was 3x255 SSB squats.  Went for 32 rounds total.

90 second rest

Front squat immediately to SSB squat

23x135+10x135

90 second rest

CONDITIONING

85lb circus dumbbell clean (alternate arms each rep)

30 reps in 2:30

1000 WORKOUT

50 minute weighted vest walk

Notes: Good to get back to the EMOM workout.  Sucks in a different way than Litvinov.  My hamstrings are still screaming from my squat workout a few days ago, so hopefully this will get recovery moving again.  Circus Dumbbell was just something I'd kicked around as an idea for a while: simple to set up and execute.  That weighted vest walk after the squat workout was suddenly very challenging.

I will get in my daily training later.  I think I'm going to scrap KB swings, or do them every other day.  I've noticed my hip started acting up as soon as I started doing them daily again.  I also haven't done any real stretching in a LONG time.

Training Log: Entry 2343

LUNCHTIME WORKOUT: HOUR 29 OF BEING AWAKE

Axle bench press 215+chains

1x10

1x8

1x7

Close grip incline bench 190

3x10

DB Bench 105

1x8

DROPSET (no rest between sets)

7x105

3x105 w/reactive slingshot

3x105 w/Metal Catapult (Metal's take on the slingshot, heavier duty)

13x50

Reps of 50 with the slingshot

Reps of 25s

50x10lbs

6 push ups

30x50lbs

Chins (underhand) between sets of benching

2x12

A bunch of sets of 11

Dips w/rest pause

50+25+20+15+25+15

Poundstone curls

133xAxle

CONDITIONING

Stone to shoulder w/unloaded Stone of Steel: 6 reps per side in 3:50

Notes: 3:00 between sets of benching.  Helluva workout.  Sweated out a ton.  Humidity came back with a vengeance.  Feeling strong, and first time benching in the new rack.  I like it.  It's solid.  Doesn't rattle around as much as my old one.  J-hooks are a little deeper, and I clipped them on the first set of benching, but I got it sorted out pretty quick.  All the sweat made it a bit tough to work the stripset the way I wanted on the DB benching, as I got caught up on the material, but the idea is sound.

 Training Log: Entry 2342

AM WORKOUT POST NIGHTSHIFT (0640)

Buffalo Bar Squat

5xBar

5x140

3x230

1x320

REST PAUSE (12 Deep Breaths Between Sets)

8x370

4x370

2x370

1x370

8x320

1x320

7x320

2x320

6x320

3x320

5x320

4x320

3x6x280

12x230

90 second rest

SUPERSETS (squat-hyper)

Belt squats 160 (no lockout)

3x12

STRIPSET

160 to failure

125 to failure

90 to failure

45 to failure

Reverse hyper 360

4x12

PM WORKOUT

6 rounds of

10 chins (various grips)

4 standing ab wheel

10 KB swings

50 band pull aparts

25 pushdowns

30 GHRS

Notes: Gonna call that squat workout "Xeno walks through Juarez Valley with the Devil and leaves behind a widow".  Xeno squats to start, Juarez valley next, then 6-6-6 squats, then a widowmaker.  Very solid: challenging at every weight.  The no lockout on belt squats really kept me honest: that's the way forward from now.  I was in agony.

Brought my kiddo in the gym for the PM workout.  They did a circuit of KB squats-medicine ball slams-KB swings.  They apparently really dug it.  I was sweating and heaving at the end of the circuit: doing it right after dinner may have played a role, but I could also just be fatigued from night shift living. 

Went for 3 eggs for breakfast. Living on the wild side.

 Training Log: Entry 2341

AM WORKOUT (0300 wake up by choice, wanted to get a lot done)

SUPERSET (chin-press)

Chins (underhand)

5x50

3x95

1x140

1x145

1x150

5x95

Axle strict press

5xAxle

5x66

5x146

3x166

3+1 (rest pause) x 186

Trap bar strict press 146

12+3 (rest pause)

GIANT SETS (dips/press or press/dips-raise-pull apart)

Weighted dips w/105lbs/50lb DB press

1x10/failure

1x8/failure

1x6/failure

BtN barbell press 120/dips

2x10/failure

1x8/failure

DB lateral raise 20s

6x10

Band pull apart

6x15

Chins (various grips)

10x5, switching hand placement each set, only resting long enough to switch hands

BREAKFAST

50 min weighted vest walk

LUNCHTIME

5 mile walk/run with the Mrs

Notes: Press has declined substantially.  Looking at my training, the issue is that, by including the dips, I cut my press volume in half, and with me only pressing once a week, I'm simply not getting in enough press work.  Going to go back to pressing for all 6 sets of supplemental work.  Weighted dips can find a home at the end of the workout as part of a dropset.  Going to keep the BtN pressing in for now, and most likely swap between that and axle strict press.  Does suck a bit that in Dec I'm going to drop some bodyweight again in order to improve my health markers, but I'll have more opportunities to rebound from there.  Right now, will ride this out as a new way forward.  The fact my BtN press improved while my axle and weighted dips declined is a sign to me that part of this is just proficiency, since I got to practice the BtN press while I was traveling.

 Training Log: Entry 2430

AM WORKOUT (0400 wake up, combo of dog and self)

1hr+ weighted vest walk w/80lbs

Notes: Oldest dog opted out this morning, so this was a faster pace with fewer stops.  Will try some trap bar pulls later.   Hip is finally feeling better from the race.

AM WORKOUT (0700)

MAX EFFORT

(2) Elevated high handle trap bar lift

5x135

5x225

3x315

1x405

1x495

1x585

1x635

1x675

1x680 (mega grind)

DROPSET

10x495

10x405

10x315

10x225

101x135

Chins (various grips, resting long enough to put a plate away between sets)

10x10

SUPERSET (neck-pull apart)

Neck harness

15x55

8x55

15x30

12x30

Band pull aparts

4x25

Kroc rows 115

1x25

Notes: 3:00 between heavy pulls.  Got fed up with my previous approach and wanted to try something different.  Liked that dropset.  Think it's got potential.  Really digging the chinning rig I have on the new rack.  Lots of variety.  Hips are near 100%.  Really want to see those trap bar numbers climb again.

Speaking of new rack, here are some photos

Training Log: Entry 2429

AM WORKOUT (0700 ish, slept till 0430, then dozed until 0530)

ALTERNATING SETS (incline and flat bench)

Close grip incline bench 185

3x10

Axle bench press 215+chains

1x9

2x6

DB bench press 105s

1x7

DROPSET

1x7x105

1x7x105 w/reactive slingshot

1x9x50s

1x9x50s w/reactive slingshot

1xLotsx25s

1x7xpush ups

22x50s

Chins (underhand) between sets of benching

1x12

Lots x 11

Dips w/rest pause

50+22+2x20+whatever else to get to 200

Poundstone Curls

131xAxle

Notes: 2:00 between sets of benching.  Day after half, still a bit tender and hungry, so kept rest periods and expectations low and just went for it.  Crazy the rep drop off on DB bench when you do it at the end vs the beginning of the workout: good data point.  Chest was totally blown up at the end.  Getting a bit better at figuring out the slingshot: need to wear it higher up on the arm.  Always works better with DBs for me.

Had my second elk sirloin yesterday: melted a little grassfed butter on it and it went a long way.  I'm making elk tacos tomorrow using some 1 net carb tortillas I bought online.  I'm still buying science experiment foods.  I really need to stop.   

 Training Log: Entry 2428

Took the dogs for a quick fasted walk this morning, then ran our half marathon.  Meals beforehand were some greek yogurt mixed with PBfit, 2 omega 2 eggs, 2 finibars at the start line with a bang energy drink and 1 celery stick with some "Nuts n More" peanut butter on it.

We finished at 2hrs 6 mins.  Not a PR for me, but I stayed with the Mrs as her sciatica started acting up around the halfway point.  She pushed me through the first half, and I pushed her through the back half.  We were both proud of how much we accomplished with how LITTLE we trained for this.  Last year, I was running twice a week with a very rigid approach focused on getting into "half marathon shape", and this year I ran once a week at most with no real progression.  Just relied on being in good general shape.  It showed.  My cardiovascular system had no issues with this, but calves cramped up pretty fierce.  

Glad to be done.  Onto the next phase.  I wanna get some more strongman stuff back in the rotation.

 Training Log: Entry 2427

AM WORKOUT (0245 Wakeup.  Travel has been rough on me)

LITVINOV-esque (Front squat followed immediately by Rogue Butcher push loaded w/45lb plate.  Distance unknown but consistent)

8xBar/sprint

8x95/sprint

8x135/sprint

8x185/sprint (begin 90 second rests between sets)

3x8x255/sprint

3x8x225/sprint

8x185/sprint

25 followed immediately by 8 back squats/sprint

GHR

1x30

GHR sit ups

1x20

Chins (various grips)

Rest pause to 50

CONDITIONING

Assault bike tabata intervals

Breakfast

50 pull aparts

50 band pushdowns

Notes: Last workout before returning home, and then I'm going to take 2 days off before running my half.  Going to celebrate my birthday tomorrow, since I'll actually be home, and engage in some nutritional debauchery that should help carb load for the race.  I've been carb depleting leading up to that to make up for it.

This was an awesome workout.  I seem to be adapting to the front squats very well.  My hips are also aching significantly less.  Just really feeling like I'm firing on all cylinders, minus sleep being jacked.   

 Training Log: Entry 2426

AM WORKOUT (0230 wake up, woke up from hunger, rookie mistake)

SUPERSET (press-chin)

Barbell strict press 

5xBar

5x65

3x135

3x155

8+3+3x175

14x135

Chins (underhand)

6x12

GIANT SETS (press-raise-pull apart): same rest protocol as last week: no rest between sets 1 and 2, 30 seconds between 2 and 3, 45 seconds between 3 and 4, 60 seconds between 4 and 5, 75 seconds between 5 and 6

BtN Press 95

6x10

KB lateral raise 18s

6x11

Band pull apart

6x15

5 MINUTE REST

GRACE WOD (30 barbell clean and presses w/135lbs)

5min 10 seconds

Kroc rows 125 w/rest pause

15+3+3

Shrug machine w/45s per side

1x55

Notes: Liked how this turned out, especially given the circumstances.  Grace in the middle was an interesting move, and ultimately I liked it.  Got in some more pressing and back work that way.  I've done Grace sub 3 minutes before, but that was fresh.  Hitting it with a bit of fatigue was a good challenge.  

My appetite is insatiable.  I actually woke up at midnight last night and ate some greek yogurt mixed with PB fit.  

Since it's my birthday, my pre-training meal/breakfast 1 this morning was a smores poptart with some greek yogurt and shredded miniwheat.  That poptart took me right back to my childhood.  Hard to eat just one.

Celebrated with a selfie as well.

I think I got a bit left in me.

Finished the day with 100 burpees done in 8:45.  Also forgot to log that part of my AM workout included 30 GHRs and 20 GHR sit ups.  Finished up the 25 pushdowns later.

 Training Log: Entry 2425

AM WORKOUT (0330 Wake up, beat the alarm by 15 mins)

Squats

5xBar

5x135

3x225

1x275

REST PAUSE (12 Deep breaths between sets)

18x315

10x3x315

8x275

4x275

2x275

1x275

21x225

Chins (various grips)

Rest pause to 50

Machine Leg press dropsets (no rest between sets), no lockout

50x205

15x150

35x110

70 until boredom

5x250

5x300

1x390 (entire stack)

SUPERSET (ghr-swing)

GHRS

1x10

1x12

1x14

1x16

KB swing 70

4x10

CONDITIONING

Tabata Assault Bike

Notes: Really liked how this turned out today.  Hip was a little achy from the run yesterday, so I kept the weight light on squats and went for stupid rep volume. Beat last session by 2 reps on the topset and then just dug in and did something awful.  Leg prss worked better by just not allowing any lockouts. By allowing myself to lockout and recover, it was just taking forever.  Quads were really lit up this way.  I've noticed the difference in appetite when I end the session with conditioning vs not, so I made sure to include it so that I'd spend the rest of the day just eating.  I just finished my third breakfast and I'm still hungry, so that's good.

 Training Log: Entry 2425

AM WORKOUT (0445 wake up)

1hr 40 min outdoor run

Notes: 6 days out from race, this felt solid.  Could tell when I was slowing down and had enough in me to speed up when I noticed.  Breathed through my nose the entire time, kept a leisurely pace.  Body felt well.  Left calf a little crampy and hip a little achy, but nothing screaming.

I come up with my best food ideas on long runs.  Came back and made my usual greek yogurt-protein powder-breakfast cereal parfait, but this time I broke up a quest bar (cinnamon roll) into a bunch of small pieces and threw it in, and it was a total gamechanger.  Adds a chewy texture to the yogurt: very candy bar-esque.  This may become a permanent thing for me. I already allot myself 1 quest bar a day as my treat: could just have it first thing in the morning with my yogurt, beef up the protein content even moreso.  Either way, got in some necessary calories.

 Training Log: Entry 2424

0500 WORKOUT (post 12 hour shift)

Close grip incline bench press 205

1x10

2x8

Bench press 235

2x10

1x9

DB bench press

7x110s

DROPSET (no rest between sets)

7x110

6x80

12x55

15x30

30x10

6 push ups

25x50lbs

Dips

Rest pause to 200

Cable curls (no rest between sets)

50x20 on the stack (whatever that number means)

50x10

50x5

CONDITIONING

Tabata battle ropes

Notes: 2:00 between sets.  Last 12 hour shift. I'm going to be staying awake until night time to get my clock reset, so this is my morning workout, with more to come.  Took a while to hit my stride in the workout, but felt pretty solid when it was all done.  Really like the craziness I'm coming up with on the dumbbell benching.

PM WORKOUT (1500)

Attempt at DT w/135lbs

3 rounds of

12 deadlifts

9 hang power cleans

6 push jerks/presses

GHR

30

GHR sit up

20

Tabata assault bike intervals

50 pull aparts

25 pushdowns

Notes: 5 rounds is RX, but felt my hip getting buggy on me and terminated workout at that point.  It's healed up enough that I don't need to bork it again.  Still a solid enough workout, and really I'm just training to stay awake at this point: I'm currently at 28 hours of unbroken consciousness and feeling well.  Went for a walk a little earlier, hit the fit trail and did 50 chins, which was also why I didn't go with Fran: already did a ton of chins today.

 Training Log: Entry 2423

0500 WORKOUT

Touch and Go Deadlifts

5x135

5x225

3x315

JUAREZ VALLEY 10 ala Josh Bryant (12 Deep Breaths between sets)

10x405

1x405

9x405

2x405

8x405

3x405

7x405

4x405

6x405

5x405

Cable rows

3x10 1 minute rest between sets

Chins (various grips)

Rest pause to 50

DB row run the rack (no rest between sets)

10x125

10x105

10x85

10x65

10x45

21x30

Shrug machine w/1 plate per side

1x50

10 chin ups

6.5 hours sleep

Immediately upon waking

Tabata 6 count burpees

50 band pull aparts

40 pushdowns

60 push ups (no lockout, focus on pec/pump)

40 straight arm band pulldowns (lats)

30 band good mornings

6 minute plank

Notes: I REALLY dug that Juarez valley protocol.  I've done similar stuff with the Blackjack workout, but doing it with just 1 movement was pretty unique.  Gets 55 reps in vs when I use the Xeno approach.  My deadlifts at this location tend to be a struggle in general, so this was a good change of pace.  Also, my hips actually felt pretty awesome during this, which is a first in a few weeks.  Toward the very end I felt a slight twinge, and it correlated with the bar drifting away from my body.  Reps were otherwise very controlled/slow, focused on pulling into the body.

I had a bunch of toys to play with for back work, but I stuck with what I knew worked for today, since time was short.  Shrug machine was already loaded while I was walking out of the gym, so I hopped on it, since those things are cool.

First thing in the morning fasted protocol is still pretty nifty.   6 minute plank was a challenge.  Not sure how much further I intend to push it.  This is my last 12 hour shift on this trip, so I can let things get a bit more normal from here.

 Training Log: Entry 2422

0500 WORKOUT

SUPERSETS (press-chin)

Barbell strict press

5xBar

5x115

5x125

5x145 (begin 90 second rests)

9+3+3x165 (rest pause)

13x145

Chins (alternate between over and underhand grip each set)

6x11

GIANT SETS (press-raise-pull apart)

Let me describe the rest protocol here, because I thought it was cool.  Between sets 1 and 2, there was no rest.  Between 2 and 3, 30 seconds.  45 seconds between 3 and 4.  1 minute between 4 and 5.  1:15 between 5 and 6.  I really liked that: might use it again in the future.

Behind the neck press 95lbs

6x10

Kettle bell lateral raise 18s

6x10

Band pull aparts

6x15

Kroc rows 130 w/rest pause

18+5+5

7 hours sleep

Immediately upon waking

Tabata Burpees

50 pull aparts

30 band pushdowns

60 push ups (no lockout, focus on pecs/pump)

30 band good mornings w/2 light bands

40 straight arm pulldowns with light bands (lit up my lats)

5.5 minute plank

Notes: Schedule is still crazy, but making it work.  My lifting sessions are on the shorter side, so I'm making up where I can on the morning workouts.  Did that completely fasted.  Nice way to start the morning and get blood flowing.  I actually tried doing some dips on the press workout, and my pecs were sore enough to stop me, which is a sign I found something pretty magical on that bench workout.  I dug what I came up with for supplemental work.  Didn't bring my elbow sleeves to the workout, so that sucked.  My press is free falling pretty badly, but the supplemental work is improving, so I'm getting bigger and stronger, just not on the thing that matters as far as strongman goes.  Going to keep riding it out for now.  I know exactly how to fix it when I need to: more specificity.

 Training Log: Entry 2421

AM WORKOUT (0515) BUT after 12 hour work shift, so really like a late workout

LITVINOV (front squat followed immediately by Rogue Butcher push loaded w/45lb plate, distance unknown but consistent)

8xBar/sprint

8x95/sprint

8x135/sprint

8x185/sprint (begin 90 second rests between sets)

8x225/sprint

2x8x245/sprint

7x245/sprint

8x225/sprint

8x185/sprint

22x135 followed immediately with 9x135 back squat/sprint

GHRs

1x30

7 HOURS SLEEP

Tabata 6 count burpees

50 band pull aparts

25 pushdowns

Breakfast

50 light band good mornings

5 minute plank

Notes: Alright, things are getting crazy schedule-wise.  My work moved our show time up to 1630, which made things just non-viable as far as afternoon training goes, so now I’ve moved to training immediately after work before I sleep.  I still need to keep things on the shorter side, so that I can get in some sleep while still having time upon waking to take care of some things (primarily making all the food I need for a 12 hour shift armed with only a microwave and a minifridge) and spending phone time with the family.  The Litvinov squat continues to be awesome for just that.  245 was a solid weight, and my front squatting seems to be improving rapidly, which makes sense given how rarely I train it.  The “salt the earth set” got awesome with that additional set of squats at the end.  Always liked that approach.

Tabata burpees are always a classic, and I was happy to get in a little fasted conditioning.  I miss my morning walks, but I’ll get back to those soon enough.  I’m finding stuff to wrap the band around in the hotel room to get some extra daily stuff in.  It’s been a great time for creativity as far as training and nutrition goes.  The 5 minute plank was a solid challenge: I’ll keep adding time to it while I’m here.  I’m wanting to find things I can do in the hotel room that don’t require getting to the gym.  I’ve got Josh Bryant’s “Jailhouse Strong”, which has been a good resource.  I think I’m going to steal the Juarez Valley protocol for my deadlift workout coming up.

I’m upset my finibar is no longer going to be breakfast but instead a workmeal.  I honestly really appreciated my morning ritual of just sitting down, eating my bar and drinking my energy drink before heading into the gym.  I’m big on that little 5 minute of meditation.  But I’m making due.  

For those nutritional deviants out there: I’m eating peanut butter quesadillas on this trip.  I use low carb tortillas and spread that Nuts n More PB on it so that it’s easy to transport.  They’re honestly pretty solid, but I do prefer sandwiches.

Training Log: Entry 2420

PM WORKOUT (1500)

Notes: Forgot that the location I'm at cleans the gym from 1300-1500 every day.  This changes this significantly, as I need to be done training by 1600 to fit in my work day.  I may transition to training after my 12 hour shifts at this point to be able to fit the training in, or do conditioning leading up to the 1500 open time, but either way, I had to call an audible today and get in as much training as I could in about a 55 minute window.  90 seconds rest between all sets

Close grip incline bench 205

2x10

1x6

Barbell bench press 230

2x10

1x6

DB Bench Press Dropset (no rest between sets)

7x105

6x75

8x45

30x20

Push ups x 8

90 second rest

20x50

Dips

Rest pause to 200

Chins (underhand) between sets of benching

A ton of sets of 11

Post workout meal

Light band curls

1x50

Band pull aparts

1x50

Notes: Things went well enough.  Shoulder isn't bothering me anymore, got in solid work, the dropset was gnarly.  Woulda liked to get in some conditioning, but the short rest periods helped at least.  My schedule is only going to be weird for the next few days, so it's not going to be too bad.

Nutritionally, on the way to the gym, I came across a Hawaiian BBQ food truck.  I asked how long they were going to be open, and they said they closed in the next 10 minutes...so I had teriyaki chicken and Hawaiian style beef ribs as my pre-workout meal, which came after my finibar.  Needless to say, I had some good energy for the workout.

Oh yeah, I got 8.5 hours of sleep: from 0400 to 1300.  Part of me wonders if my internal clock is just messed up.  I seem to sleep better during the day.