Training Log: Entry 2603
YESTERDAY'S PM 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 191
1x10
1x6
Trap bar press 150
1x10
1x8
Log clean and press away 180
1x10
1x6
Dips
6xFailure
DB lateral raise 30s
3x12
3x10
Band pull aparts
6x13
Notes: 2:00 between giant sets. 3 days in a row of pressing probably isn't smart. Things felt solid on the first round of everything. Didn't walk far enough back on the axle press and kept hitting the garage door motor, but still got through the set. Wore a belt for the first time on the trap bar presses and it felt like it went a long way. Log was a battle each time. Upper back was torched from deads.
Got the tell tale signs of pushing myself too hard. Connective tissue pain, and woke up this morning and my first thought was that I didn't want to squat. Tried it anyway, made it through warm ups, but only manage 8 reps in first worksheet before I started grinding and I shut it down. Just need to push it back a few days and get back to it.
Friday, January 31, 2020
Thursday, January 30, 2020
Training Log: 2602
YESTERDAY'S PM WORKOUT
SUPERSET (press-chin)
Axle strict press
5xAxle
5x66
5x181
3x206
6x236 (PR)
8x206
NG chins (various grips)
4x9
2x8
DB rows 105
1x22
Notes: 3:45 between heavy presses. I am very pleased with the performance on this. After having benched the morning before and hitting the trap bar pulls the morning of this workout, my front delts and back were screaming, and the first warm-up set felt like I was breaking up scar tissue to get my body into position. My abs were also pretty torn up from the ab wheel. It was less than ideal training conditions, but my schedule is forcing some weird compromises. The chins felt very "tonic" in getting my body back in order. I'm confident I'd have another rep in me if things were more ideal. That having been said, it's most likely getting to be about time to roll back the TM, and I'm due for a deload next week, so that should keep things going.
Going to try to get in the rest of this workout tonight, and then squats on Friday morning, and then be somewhat caught up in my training.
YESTERDAY'S PM WORKOUT
SUPERSET (press-chin)
Axle strict press
5xAxle
5x66
5x181
3x206
6x236 (PR)
8x206
NG chins (various grips)
4x9
2x8
DB rows 105
1x22
Notes: 3:45 between heavy presses. I am very pleased with the performance on this. After having benched the morning before and hitting the trap bar pulls the morning of this workout, my front delts and back were screaming, and the first warm-up set felt like I was breaking up scar tissue to get my body into position. My abs were also pretty torn up from the ab wheel. It was less than ideal training conditions, but my schedule is forcing some weird compromises. The chins felt very "tonic" in getting my body back in order. I'm confident I'd have another rep in me if things were more ideal. That having been said, it's most likely getting to be about time to roll back the TM, and I'm due for a deload next week, so that should keep things going.
Going to try to get in the rest of this workout tonight, and then squats on Friday morning, and then be somewhat caught up in my training.
Wednesday, January 29, 2020
Training Log: Entry 2601
AM WORKOUT
MAX EFFORT
Low handle trap bar pulls
5x135
5x225
3x315
1x405
1x495
1x545
1x560
1x565
LONG REST
High handle trap bar pulls 405
1x37+2
1x8
1x6
1x8
Notes: 3:45 between heavy pulls. 1:00 between high handle sets. The low handles remain my kryptonite, and most likely something I should spend some more time on. I can legitimately pull more with a barbell than I can with low handles on a trap bar. The warm-up sets were putting pain on the surgical site of my knee, but the work sets didn't have any issues. Trying to get in some press work this evening, so instead of a half day break between main and supplemental work I gave it about 20 minutes. I was moving at a very solid pace on the first set, but right around rep 32 I started bombing hard. That seems to be the make or break point for me, so something to focus on. Wanted to see 61 reps, so I took 1 minute rests until I got there.
I'm practically pausing on the low handle pulls there. Honestly wouldn't be too much of a stretch to do that as supplemental work sometime.
AM WORKOUT
MAX EFFORT
Low handle trap bar pulls
5x135
5x225
3x315
1x405
1x495
1x545
1x560
1x565
LONG REST
High handle trap bar pulls 405
1x37+2
1x8
1x6
1x8
Notes: 3:45 between heavy pulls. 1:00 between high handle sets. The low handles remain my kryptonite, and most likely something I should spend some more time on. I can legitimately pull more with a barbell than I can with low handles on a trap bar. The warm-up sets were putting pain on the surgical site of my knee, but the work sets didn't have any issues. Trying to get in some press work this evening, so instead of a half day break between main and supplemental work I gave it about 20 minutes. I was moving at a very solid pace on the first set, but right around rep 32 I started bombing hard. That seems to be the make or break point for me, so something to focus on. Wanted to see 61 reps, so I took 1 minute rests until I got there.
I'm practically pausing on the low handle pulls there. Honestly wouldn't be too much of a stretch to do that as supplemental work sometime.
Tuesday, January 28, 2020
Training Log: Entry 2600
AM WORKOUT
Swiss bar incline bench 265
1x10
1x9
1x7
Axle bench press 281
2x10
1x7
Close grip axle bench 241
1x10
1x9
1x7
Dips
1x41
2x28
Standing ab wheel between sets of bench
8x8
Notes: 3:05 between sets of benching, 2:00 between sets of dips. Work has been crazy and I'm all off schedule, so I'll be attempting to get caught back up with some pretty silly workout schedules. Hoping to hit some max effort lower work later today. Got to benefit with today's workout though, since I had such a long rest between previous training sessions. 265 didn't feel nearly as heavy as 260 had been feeling, and the follow up sets of benching were actually very smooth. Had this not been an AM workout, I may have made it through all sets.
Sleep hasn't been super great. May try to get in a few naps along the way.
AM WORKOUT
Swiss bar incline bench 265
1x10
1x9
1x7
Axle bench press 281
2x10
1x7
Close grip axle bench 241
1x10
1x9
1x7
Dips
1x41
2x28
Standing ab wheel between sets of bench
8x8
Notes: 3:05 between sets of benching, 2:00 between sets of dips. Work has been crazy and I'm all off schedule, so I'll be attempting to get caught back up with some pretty silly workout schedules. Hoping to hit some max effort lower work later today. Got to benefit with today's workout though, since I had such a long rest between previous training sessions. 265 didn't feel nearly as heavy as 260 had been feeling, and the follow up sets of benching were actually very smooth. Had this not been an AM workout, I may have made it through all sets.
Sleep hasn't been super great. May try to get in a few naps along the way.
Thursday, January 23, 2020
Training Log: Entry 2599
AM WORKOUT
Buffalo bar squat
5x140
5x230
3x320
1x370
REST PAUSE (12 deep breaths between reps)
10x410
5x410
3x410
2x410
1x410
12x320
6x320
3x320
2x320
1x320
Reverse hypers 360
4x16
Notes: Slightly longer than just 12 deep breaths at the end. Spent a little bit of time draped over the bar feeling sorry for myself. But, once again, the method proves stupidly effective. What's crazy is how light the weight starts to feel as I progress week to week. First week of trying this, 410lbs was a monumental effort to unrack, and now I fly out of the rack for the topset. Definitely getting comfortable handling heavier weights.
Lower back pump is insane. Most likely a sign of technique falling apart under fatigue.
Worth noting that this program usually destroys my left knee (the one I had surgery on), but so far I'm pretty painfree with it. Wondering if some of the stabilizers have built up over time. To this day, I still struggle with things like 1 legged squats with that side, but it's definitely gotten better over time.
Cut the shrugs out for today. May throw them in to the bench workout tomorrow.
AM WORKOUT
Buffalo bar squat
5x140
5x230
3x320
1x370
REST PAUSE (12 deep breaths between reps)
10x410
5x410
3x410
2x410
1x410
12x320
6x320
3x320
2x320
1x320
Reverse hypers 360
4x16
Notes: Slightly longer than just 12 deep breaths at the end. Spent a little bit of time draped over the bar feeling sorry for myself. But, once again, the method proves stupidly effective. What's crazy is how light the weight starts to feel as I progress week to week. First week of trying this, 410lbs was a monumental effort to unrack, and now I fly out of the rack for the topset. Definitely getting comfortable handling heavier weights.
Lower back pump is insane. Most likely a sign of technique falling apart under fatigue.
Worth noting that this program usually destroys my left knee (the one I had surgery on), but so far I'm pretty painfree with it. Wondering if some of the stabilizers have built up over time. To this day, I still struggle with things like 1 legged squats with that side, but it's definitely gotten better over time.
Cut the shrugs out for today. May throw them in to the bench workout tomorrow.
Wednesday, January 22, 2020
Training Log: Entry 2598
YESTERDAY'S AM WORKOUT PART II
SUPERSET (press-chin)
Axle strict press
5xAxle
5x66
3x171
3x196
9x221 (PR of some sort)
9x196
NG Chins (various grips)
3x9
3x8
DB rows 105
1x22
TODAY'S AM 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 145
2x10
Axle strict press 186
2x10
Log clean and press away 175
2x10
Dips
6xFailure
DB raise 25
6x15
Band pull aparts
6x13
Notes: 3:45 between heavy presses. 2:00 between giant sets. Holy cow that topset press was amazing. I set my sights on 10, told myself it would be ridiculous, and then still hammered out 9, with a real potential for 10 if I actually had technique dialed in for the whole set. Every week I manage to impress myself with how strong my press is getting. It's a bit of a bittersweet victory, as I keep wanting to get back to Deep Water, but things are going WAY too well to abandon course at this point. I've really stumbled onto something awesome here.
It also dawned on me that my backoff set is something that I would've been VERY pleased to hit as a topset not that long ago. Just insane.
Work schedule is screwy this week, so I'm playing catch up with training. I'm still a day behind, and will be that way until Saturday at this rate, but will then get back on track.
The giant sets went very well, and it's the first workout in a while where I hit all reps on all movements. Log felt really dialed in. I may start wearing a belt on the trap bar pressing soon.
Stepped on the scale yesterday for the first time in a while and saw 209lbs. That wasn't first thing in the morning, and I had a few meals and drinks in me, but it's still a good weight to be at, and definite progression. I've been slowly and steadily adding more calories as I go, and though I look like a mess by the end of the day, I'm still pretty lean in the mornings. Can still fit into my old belt hole spacings, but it is more cramped than before. All in all, moving in the right direction.
YESTERDAY'S AM WORKOUT PART II
SUPERSET (press-chin)
Axle strict press
5xAxle
5x66
3x171
3x196
9x221 (PR of some sort)
9x196
NG Chins (various grips)
3x9
3x8
DB rows 105
1x22
TODAY'S AM 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 145
2x10
Axle strict press 186
2x10
Log clean and press away 175
2x10
Dips
6xFailure
DB raise 25
6x15
Band pull aparts
6x13
Notes: 3:45 between heavy presses. 2:00 between giant sets. Holy cow that topset press was amazing. I set my sights on 10, told myself it would be ridiculous, and then still hammered out 9, with a real potential for 10 if I actually had technique dialed in for the whole set. Every week I manage to impress myself with how strong my press is getting. It's a bit of a bittersweet victory, as I keep wanting to get back to Deep Water, but things are going WAY too well to abandon course at this point. I've really stumbled onto something awesome here.
It also dawned on me that my backoff set is something that I would've been VERY pleased to hit as a topset not that long ago. Just insane.
Work schedule is screwy this week, so I'm playing catch up with training. I'm still a day behind, and will be that way until Saturday at this rate, but will then get back on track.
The giant sets went very well, and it's the first workout in a while where I hit all reps on all movements. Log felt really dialed in. I may start wearing a belt on the trap bar pressing soon.
Stepped on the scale yesterday for the first time in a while and saw 209lbs. That wasn't first thing in the morning, and I had a few meals and drinks in me, but it's still a good weight to be at, and definite progression. I've been slowly and steadily adding more calories as I go, and though I look like a mess by the end of the day, I'm still pretty lean in the mornings. Can still fit into my old belt hole spacings, but it is more cramped than before. All in all, moving in the right direction.
Tuesday, January 21, 2020
Training Log: Entry 2597
YESTERDAY'S WORKOUT
PM WORKOUT
MAX EFFORT LOWER
(7) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x635
1x675 (10lb PR)
0x680
THIS MORNING
High Handle Trap Bar pulls 405
1x41+9
Notes: The 675 went up incredibly smooth, and I actually managed to break 680 off the mats, but the bar drifted and, in a rare display of uncharacteristic intelligence, I decided to shut it down, as at that point my groin was already in a bit of pain. Ran out of time so saved the trap bar for this morning. With the aching groin and the cold of the AM present, it was rough. I was satisfied with the chip shot of PR with 41 reps before the first set down that I capped my effort at 50 reps. It was a balancing act, as it was cold enough I needed to bundle, but I then quickly overheated under the effort of the work. I need to eclipse 60 soon, but that will be easier when things aren't aching.
Planning on getting a some of my pressing workout done in a bit as well and making this a 2 a day to get back on schedule.
YESTERDAY'S WORKOUT
PM WORKOUT
MAX EFFORT LOWER
(7) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x635
1x675 (10lb PR)
0x680
THIS MORNING
High Handle Trap Bar pulls 405
1x41+9
Notes: The 675 went up incredibly smooth, and I actually managed to break 680 off the mats, but the bar drifted and, in a rare display of uncharacteristic intelligence, I decided to shut it down, as at that point my groin was already in a bit of pain. Ran out of time so saved the trap bar for this morning. With the aching groin and the cold of the AM present, it was rough. I was satisfied with the chip shot of PR with 41 reps before the first set down that I capped my effort at 50 reps. It was a balancing act, as it was cold enough I needed to bundle, but I then quickly overheated under the effort of the work. I need to eclipse 60 soon, but that will be easier when things aren't aching.
Planning on getting a some of my pressing workout done in a bit as well and making this a 2 a day to get back on schedule.
Sunday, January 19, 2020
Training Log: Entry 2596
PM WORKOUT
Keg clean
3x150
2x175
1x200
1x225 w/press at top
1x240 w/press at top (5lb PR)
1x225 w/press at top
Poundstone curls
111xAxle
Notes: Hell yeah. In full disclosure, I went for 240 once beforehand and the keg rolled forward before the clean, so I set it down, took a few minutes to recompose myself, and then just musclef**ked it up to my chest. I learn that it's something of a "skill" I develop in training for a comp, where I can just fight the implement up into place when it really shouldn't be there. Put a helluva strain on my right bicep, but the confidence boost is worth it, as the comp distance matters less and less the closer I get to comp weight. Once I hit 250 for a clean and press, I'll focus on loading the weight lower in the keg to get a better sense of the balance.
I'm pretty much blacking out at the top of each rep, and it's a goal to make sure I get the repped locked out before that happens. Hopefully I don't another keg in competition, haha.
I'm strict pressing, because that seems like the best bad decision to make. I'm sure if I tried to push press, I'd lose it.
Poundstone curls fit in well here. I might keep them at this place in my training.
PM WORKOUT
Keg clean
3x150
2x175
1x200
1x225 w/press at top
1x240 w/press at top (5lb PR)
1x225 w/press at top
Poundstone curls
111xAxle
Notes: Hell yeah. In full disclosure, I went for 240 once beforehand and the keg rolled forward before the clean, so I set it down, took a few minutes to recompose myself, and then just musclef**ked it up to my chest. I learn that it's something of a "skill" I develop in training for a comp, where I can just fight the implement up into place when it really shouldn't be there. Put a helluva strain on my right bicep, but the confidence boost is worth it, as the comp distance matters less and less the closer I get to comp weight. Once I hit 250 for a clean and press, I'll focus on loading the weight lower in the keg to get a better sense of the balance.
I'm pretty much blacking out at the top of each rep, and it's a goal to make sure I get the repped locked out before that happens. Hopefully I don't another keg in competition, haha.
I'm strict pressing, because that seems like the best bad decision to make. I'm sure if I tried to push press, I'd lose it.
Poundstone curls fit in well here. I might keep them at this place in my training.
Training Log: Entry 2595
YESTERDAY'S WORKOUT
1 hour of snow/ice shoveling
Notes: Kiddo got me up at 0300, then 0400, then 0500, and after working nights and only grabbing 5 hours of sleep the day before, I was dead on my feet. We got hit by snow/ice storm the night before, so it gave me something to work on. Despite being well below freezing, I was moving fast enough out there that I only needed a t-shirt to stay warm, which is always a good sign. Right elbow hit a few snags, but seems to be on the mend now.
YESTERDAY'S WORKOUT
1 hour of snow/ice shoveling
Notes: Kiddo got me up at 0300, then 0400, then 0500, and after working nights and only grabbing 5 hours of sleep the day before, I was dead on my feet. We got hit by snow/ice storm the night before, so it gave me something to work on. Despite being well below freezing, I was moving fast enough out there that I only needed a t-shirt to stay warm, which is always a good sign. Right elbow hit a few snags, but seems to be on the mend now.
Thursday, January 16, 2020
Training Log: Entry 2594
LUNCHTIME WORKOUT
Swiss bar incline bench 260
3x10
Axle bench press 281
2x10
1x6
Close grip axle bench 241
1x10
1x9
1x7
Dips
1x32
1x26
1x23
Standing ab wheel between benching 8x8
Notes: 3:25 between benching, 2:00 between dips. My theory was correct: elbows still hurt today, but not nearly as bad as when I did the poundstone curls followed by the squatting the next day. Once again, it's the balancing act with squatting and pressing, but this was manageable today, so I'm gonna keep with it. On an ideal week, I'll put a day between squatting and benching, but schedule is still pretty screwy. Will maybe throw the bicep work in at the end of this day as well, but for now I can get a grab bag workout in later.
Hitting the 3x10 on the incline bench took out some of my life force, but it's good to keep up progress on it. Definitely the strongest I've ever been on the movement.
LUNCHTIME WORKOUT
Swiss bar incline bench 260
3x10
Axle bench press 281
2x10
1x6
Close grip axle bench 241
1x10
1x9
1x7
Dips
1x32
1x26
1x23
Standing ab wheel between benching 8x8
Notes: 3:25 between benching, 2:00 between dips. My theory was correct: elbows still hurt today, but not nearly as bad as when I did the poundstone curls followed by the squatting the next day. Once again, it's the balancing act with squatting and pressing, but this was manageable today, so I'm gonna keep with it. On an ideal week, I'll put a day between squatting and benching, but schedule is still pretty screwy. Will maybe throw the bicep work in at the end of this day as well, but for now I can get a grab bag workout in later.
Hitting the 3x10 on the incline bench took out some of my life force, but it's good to keep up progress on it. Definitely the strongest I've ever been on the movement.
Training Log: Entry 2593
YESTERDAY'S PM WORKOUT
Buffalo Bar Squats
5xBar
5x140
3x230
1x320
1x370
REST PAUSE (12 Deep Breaths between sets)
9x410
5x410
3x410
2x410
1x410
11x320
6x320
3x320
2x320
1x320
5 minute rest
Reverse Hypers 360
4x15
Notes: 2:00 between revefrse hypers. Way this day went was I worked all night, got home at 0745, slept till 1300, got in 1 meal and some snacks and then went for it. I was really surprised at how strong I felt, and, in truth, it upset me because it meant I had more work to do. I even told myself on the back off set "ok, if we can only get 9, we'll just go from there", and then when 9 absolutely flew by I knew I'd have to get 11 and that I'd be doing even more reps.
Also, in writing all that out, I realized that I refer to myself as multiple people when I train. "We", "us". Interesting. Gotta figure that's a mind vs body thing.
But, yet again, this protocol proves to be too damn effective and I should really stop abandoning it. I'm up 3 reps in my topset in as many weeks, and it has an exponential cascading effect. I went from a total of 27 reps in a workout to 43 reps in those 3 weeks as well. About the only issue is the insane lower back pump. After the workout is done, I lay with my head on one set of crash pads and my legs on another and just try to get the blood out of my back for 5 minutes. On the plus side, my recovery is on point and I bounce back much faster than I used to.
Cut out the shrugs, since I was short on time. The reverse hypers were intense after the fact.
YESTERDAY'S PM WORKOUT
Buffalo Bar Squats
5xBar
5x140
3x230
1x320
1x370
REST PAUSE (12 Deep Breaths between sets)
9x410
5x410
3x410
2x410
1x410
11x320
6x320
3x320
2x320
1x320
5 minute rest
Reverse Hypers 360
4x15
Notes: 2:00 between revefrse hypers. Way this day went was I worked all night, got home at 0745, slept till 1300, got in 1 meal and some snacks and then went for it. I was really surprised at how strong I felt, and, in truth, it upset me because it meant I had more work to do. I even told myself on the back off set "ok, if we can only get 9, we'll just go from there", and then when 9 absolutely flew by I knew I'd have to get 11 and that I'd be doing even more reps.
Also, in writing all that out, I realized that I refer to myself as multiple people when I train. "We", "us". Interesting. Gotta figure that's a mind vs body thing.
But, yet again, this protocol proves to be too damn effective and I should really stop abandoning it. I'm up 3 reps in my topset in as many weeks, and it has an exponential cascading effect. I went from a total of 27 reps in a workout to 43 reps in those 3 weeks as well. About the only issue is the insane lower back pump. After the workout is done, I lay with my head on one set of crash pads and my legs on another and just try to get the blood out of my back for 5 minutes. On the plus side, my recovery is on point and I bounce back much faster than I used to.
Cut out the shrugs, since I was short on time. The reverse hypers were intense after the fact.
Tuesday, January 14, 2020
Training Log: Entry 2592
AM WORKOUT
SUPERSET (press-chin)
Axle Strict Press
5xAxle
5x66
5x156
5x186
11x206
NG chins (various grips)
2x9
4x8
GIANT SETS (press-dip-raise-pull aparts: sets 1 and 4: axle, sets 2 and 5: trap bar, sets 3 and 6: log)
Axle strict press 186
1x10
1x8
Trap bar press 145
1x10
1x7
Log clean and press away 175
1x10
1x7
DB rows 105
1x21
Notes: 2:00 between giant sets. Schedule didn't allow for a 2 a day today. I skipped out on the keg clean and press to give my left hip a little break, and didn't do a SSL backoff with the axle because it woudla been the exact same weight as what I was using for supplemental work, which speaks to how strong my press has gotten on the supplemental work. The first set of 10 on the axle absolutely flew up, and were this a 2 a day I imagine I woudla crushed a second set, but holding at 8 given the circumstances was more than awesome.
Topset of presses went better than I expected. 12 woulda been awesome, but as this was an earlier AM workout I hit a solid and quick 11 reps and felt it unnecessary to sell some of my soul for the 12th rep.
DID wake up feeling like absolute hell. I'm gonna imagine my new squat protocol paired with my attempts to reach 100 reps on the trap bar pulls is most likely burning the candle on both ends, but I plan to try to eat my way through the problem until that doesn't work. Most likely the erratic sleep schedule is unhelpful there too, but it's the cards we're dealt.
Right shoulder continues to feel less and less like raw hamburger each week. Seems I may be on top of it.
I cut out the curls and threw in the rows to see if it has an effect I'm after. Past 2 weeks, my elbows have felt like hell by the time bench shows up, and I'm wondering if it's the Poundstone curls followed immediately by the squat workout that's the issue. Be willing to move the curls to afterwards, if that's the case, even meaning throw them in at the end of the squat day.
AM WORKOUT
SUPERSET (press-chin)
Axle Strict Press
5xAxle
5x66
5x156
5x186
11x206
NG chins (various grips)
2x9
4x8
GIANT SETS (press-dip-raise-pull aparts: sets 1 and 4: axle, sets 2 and 5: trap bar, sets 3 and 6: log)
Axle strict press 186
1x10
1x8
Trap bar press 145
1x10
1x7
Log clean and press away 175
1x10
1x7
DB rows 105
1x21
Notes: 2:00 between giant sets. Schedule didn't allow for a 2 a day today. I skipped out on the keg clean and press to give my left hip a little break, and didn't do a SSL backoff with the axle because it woudla been the exact same weight as what I was using for supplemental work, which speaks to how strong my press has gotten on the supplemental work. The first set of 10 on the axle absolutely flew up, and were this a 2 a day I imagine I woudla crushed a second set, but holding at 8 given the circumstances was more than awesome.
Topset of presses went better than I expected. 12 woulda been awesome, but as this was an earlier AM workout I hit a solid and quick 11 reps and felt it unnecessary to sell some of my soul for the 12th rep.
DID wake up feeling like absolute hell. I'm gonna imagine my new squat protocol paired with my attempts to reach 100 reps on the trap bar pulls is most likely burning the candle on both ends, but I plan to try to eat my way through the problem until that doesn't work. Most likely the erratic sleep schedule is unhelpful there too, but it's the cards we're dealt.
Right shoulder continues to feel less and less like raw hamburger each week. Seems I may be on top of it.
I cut out the curls and threw in the rows to see if it has an effect I'm after. Past 2 weeks, my elbows have felt like hell by the time bench shows up, and I'm wondering if it's the Poundstone curls followed immediately by the squat workout that's the issue. Be willing to move the curls to afterwards, if that's the case, even meaning throw them in at the end of the squat day.
Monday, January 13, 2020
Training Log: Entry 2591
LUNCHTIME WORKOUT
MAX EFFORT LOWER
(7) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x635
1x655
1x665
High handle trap bar lifts 405
1x27
90 minute rest
1x30
Notes: 3:45 between heavy pulls. Took some video on the max efforts and may upload/post later. For the trap bar, just didn't have it in me. 27 and 30 didn't kill me, but I was moving way slower on it than I shoulda been, and knew 65 wasn't going to be a productive idea. Upon review now, my left hip is pretty upset, which may be from keg cleans yesterday, and that might be the limiting factor.
The actual max effort work was pretty solid. 495 didn't feel good, nor did 585, and then when I moved 635, I realize it was just gonna be a day where it didn't feel good but was still gonna move. Only really grinded for 665.
I may honestly be getting a bit too round that it's affecting my deadlift leverages, but it's something I can address after the comp. Since it's a car deadlift, it won't matter there, and I think it's been paying off for the keg.
LUNCHTIME WORKOUT
MAX EFFORT LOWER
(7) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x635
1x655
1x665
High handle trap bar lifts 405
1x27
90 minute rest
1x30
Notes: 3:45 between heavy pulls. Took some video on the max efforts and may upload/post later. For the trap bar, just didn't have it in me. 27 and 30 didn't kill me, but I was moving way slower on it than I shoulda been, and knew 65 wasn't going to be a productive idea. Upon review now, my left hip is pretty upset, which may be from keg cleans yesterday, and that might be the limiting factor.
The actual max effort work was pretty solid. 495 didn't feel good, nor did 585, and then when I moved 635, I realize it was just gonna be a day where it didn't feel good but was still gonna move. Only really grinded for 665.
I may honestly be getting a bit too round that it's affecting my deadlift leverages, but it's something I can address after the comp. Since it's a car deadlift, it won't matter there, and I think it's been paying off for the keg.
Sunday, January 12, 2020
Training Log: Entry 2590
PM WORKOUT
Keg cleans
2x150
2x175
1x200
1x225
1x230w/press (5lb PR)
1x235w/press (5lb PR)
Notes: Very first rep on 150 I tweaked something in my left hamstring. Legs are still sore from squats on Wed. They still hurt through the session, but as I added weight to the keg I started feeling better. Implements are weird that way. Stone of steel is the same: the empty stone feels awful, but a little weight in it goes a long way. I actually ended up cleaning the 225 so hard I just about fell on my butt with it. Had to fight to keep it, and it was ugly. After that though, 230 and 235 moved very well, and pressing at the top wasn't a struggle at all. Gave me some good confidence for the event in April.
Secret is that it's more of a "heave" than a clean. Have to learn to use the weight of the keg on itself. I also wonder if a keg loaded with sand/water is gonna be harder or easier with that factor. I'm gonna try to get as strong as I can regardless, which should make up the difference.
PM WORKOUT
Keg cleans
2x150
2x175
1x200
1x225
1x230w/press (5lb PR)
1x235w/press (5lb PR)
Notes: Very first rep on 150 I tweaked something in my left hamstring. Legs are still sore from squats on Wed. They still hurt through the session, but as I added weight to the keg I started feeling better. Implements are weird that way. Stone of steel is the same: the empty stone feels awful, but a little weight in it goes a long way. I actually ended up cleaning the 225 so hard I just about fell on my butt with it. Had to fight to keep it, and it was ugly. After that though, 230 and 235 moved very well, and pressing at the top wasn't a struggle at all. Gave me some good confidence for the event in April.
Secret is that it's more of a "heave" than a clean. Have to learn to use the weight of the keg on itself. I also wonder if a keg loaded with sand/water is gonna be harder or easier with that factor. I'm gonna try to get as strong as I can regardless, which should make up the difference.
Training Log: Entry 2590
PM WORKOUT
Keg cleans
2x150
2x175
1x200
1x225
1x230w/press (5lb PR)
1x235w/press (5lb PR)
Notes: Very first rep on 150 I tweaked something in my left hamstring. Legs are still sore from squats on Wed. They still hurt through the session, but as I added weight to the keg I started feeling better. Implements are weird that way. Stone of steel is the same: the empty stone feels awful, but a little weight in it goes a long way. I actually ended up cleaning the 225 so hard I just about fell on my butt with it. Had to fight to keep it, and it was ugly. After that though, 230 and 235 moved very well, and pressing at the top wasn't a struggle at all. Gave me some good confidence for the event in April.
Secret is that it's more of a "heave" than a clean. Have to learn to use the weight of the keg on itself. I also wonder if a keg loaded with sand/water is gonna be harder or easier with that factor. I'm gonna try to get as strong as I can regardless, which should make up the difference.
PM WORKOUT
Keg cleans
2x150
2x175
1x200
1x225
1x230w/press (5lb PR)
1x235w/press (5lb PR)
Notes: Very first rep on 150 I tweaked something in my left hamstring. Legs are still sore from squats on Wed. They still hurt through the session, but as I added weight to the keg I started feeling better. Implements are weird that way. Stone of steel is the same: the empty stone feels awful, but a little weight in it goes a long way. I actually ended up cleaning the 225 so hard I just about fell on my butt with it. Had to fight to keep it, and it was ugly. After that though, 230 and 235 moved very well, and pressing at the top wasn't a struggle at all. Gave me some good confidence for the event in April.
Secret is that it's more of a "heave" than a clean. Have to learn to use the weight of the keg on itself. I also wonder if a keg loaded with sand/water is gonna be harder or easier with that factor. I'm gonna try to get as strong as I can regardless, which should make up the difference.
Saturday, January 11, 2020
Training Log: Entry 2589
YESTERDAY'S WORKOUT (LUNCHTIME)
Swiss bar incline bench 260
2x10
1x8
Axle bench press 281
2x10
1x7
Close grip axle bench 241
1x10
1x9
1x7
Dips
1x30
2x25
Standing ab wheel between sets of benching
6x8, 2x7
Notes: 3:45 between sets of benching, 2:00 between dips. I was feeling beat to hell coming into this for some reason. Just fatigued and nauseous. I still saw some growth. Elbows were screaming, but not as bad as last time. I may need to start curtailing the Poundstone curls: I think those, mixed with the keg work and the buffalo bar, are putting a lot of strain on me. And I keep writing "elbows" but it's more the forearm/bicep tendon.
Ab wheel is starting to get silly. I may call it once it's sets of 8 across.
YESTERDAY'S WORKOUT (LUNCHTIME)
Swiss bar incline bench 260
2x10
1x8
Axle bench press 281
2x10
1x7
Close grip axle bench 241
1x10
1x9
1x7
Dips
1x30
2x25
Standing ab wheel between sets of benching
6x8, 2x7
Notes: 3:45 between sets of benching, 2:00 between dips. I was feeling beat to hell coming into this for some reason. Just fatigued and nauseous. I still saw some growth. Elbows were screaming, but not as bad as last time. I may need to start curtailing the Poundstone curls: I think those, mixed with the keg work and the buffalo bar, are putting a lot of strain on me. And I keep writing "elbows" but it's more the forearm/bicep tendon.
Ab wheel is starting to get silly. I may call it once it's sets of 8 across.
Thursday, January 9, 2020
Training Log: Entry 2588
LUNCHTIME WORKOUT
Buffalo Bar Squat
5xBar
5x140
3x230
1x320
1x370
REST PAUSE (12 deep breaths between sets)
8x410
4x410
2x410
1x410
10x320
5x320
3x320
2x320
1x320
SUPERSETS (shrug-hyper)
Deadlift stance/grip Barbell shrugs
12x425
9x515
2x6x565
Reverse hypers 360
4x15
Notes: 2:00 between supersets. The magic of the squat protocol continues. I wasn't feeling good at all coming into this, and the warm-ups sucked, but the first 6 reps of the topset moved fast enough that I knew I had it in me. First rep was most likely on the high side, but enough other ones got buried that it's a wash.
I realize it's most likely the deadlift grip that's bending the hell out of my cheap barbell, since it's moving the focus point so far in. I'm most likely going to need to move to the axle soon, as the bar is getting to the point that plates are sliding off if I don't lock them in right away.
Really like this workout so far. Going to find some time for keg cleans and carries later in the week. Need to start bringing the stone back in soon too.
LUNCHTIME WORKOUT
Buffalo Bar Squat
5xBar
5x140
3x230
1x320
1x370
REST PAUSE (12 deep breaths between sets)
8x410
4x410
2x410
1x410
10x320
5x320
3x320
2x320
1x320
SUPERSETS (shrug-hyper)
Deadlift stance/grip Barbell shrugs
12x425
9x515
2x6x565
Reverse hypers 360
4x15
Notes: 2:00 between supersets. The magic of the squat protocol continues. I wasn't feeling good at all coming into this, and the warm-ups sucked, but the first 6 reps of the topset moved fast enough that I knew I had it in me. First rep was most likely on the high side, but enough other ones got buried that it's a wash.
I realize it's most likely the deadlift grip that's bending the hell out of my cheap barbell, since it's moving the focus point so far in. I'm most likely going to need to move to the axle soon, as the bar is getting to the point that plates are sliding off if I don't lock them in right away.
Really like this workout so far. Going to find some time for keg cleans and carries later in the week. Need to start bringing the stone back in soon too.
Wednesday, January 8, 2020
Training Log: Entry 2587
YESTERDAY'S WORKOUT
LUNCHTIME WORKOUT
Superset (press-chins)
Axle strict press
5xAxle
5x66
5x186
3x206
7x226 (lifetime PR: +4 reps)
Keg clean and press away 200
1x3
NG chins (various grips)
1x9
5x8
DB rows 105
1x20
PM WORKOUT
GIANT SETS (press-dip-raise-pull apart: sets 1 and 4 trap bar, sets 2 and 5 axle, sets 3 and 6 log)
Trap bar press 140
2x10
Axle strict press 186
1x10
1x8
Log clean and press away 170
2x10
Dips
6xFailure
DB lateral raise 25s
4x15
2x14
Band pull aparts
6x13
Poundstone Curls
110xAxle
Notes: 3:45 between heavy presses, 2:00 between giant sets. I am ecstatic over this press PR. It's absolutely nuts. The most I've ever pressed on an axle with 226 before was 3 reps, and even with a barbell it was 4 reps, and that was while the bar was in front of my face rather than over my head. Sometimes it feels like I'm just spinning my wheels and then something like this happens and validates the training. And then I also think back to when 225 for 7 woulda been a good bench press for me, haha.
Right shoulder continues to get slowly better over time. Left shoulder was getting a little weird on some of my lockouts during the supplemental work.
I added 1 rep to the band pull aparts, as I was feeling particularly strong and my upper back was still on fire from the trap bar pulls.
Added 1 rep total to the chins. May progress them like the ab wheel, as that should keep the elbows happy.
YESTERDAY'S WORKOUT
LUNCHTIME WORKOUT
Superset (press-chins)
Axle strict press
5xAxle
5x66
5x186
3x206
7x226 (lifetime PR: +4 reps)
Keg clean and press away 200
1x3
NG chins (various grips)
1x9
5x8
DB rows 105
1x20
PM WORKOUT
GIANT SETS (press-dip-raise-pull apart: sets 1 and 4 trap bar, sets 2 and 5 axle, sets 3 and 6 log)
Trap bar press 140
2x10
Axle strict press 186
1x10
1x8
Log clean and press away 170
2x10
Dips
6xFailure
DB lateral raise 25s
4x15
2x14
Band pull aparts
6x13
Poundstone Curls
110xAxle
Notes: 3:45 between heavy presses, 2:00 between giant sets. I am ecstatic over this press PR. It's absolutely nuts. The most I've ever pressed on an axle with 226 before was 3 reps, and even with a barbell it was 4 reps, and that was while the bar was in front of my face rather than over my head. Sometimes it feels like I'm just spinning my wheels and then something like this happens and validates the training. And then I also think back to when 225 for 7 woulda been a good bench press for me, haha.
Right shoulder continues to get slowly better over time. Left shoulder was getting a little weird on some of my lockouts during the supplemental work.
I added 1 rep to the band pull aparts, as I was feeling particularly strong and my upper back was still on fire from the trap bar pulls.
Added 1 rep total to the chins. May progress them like the ab wheel, as that should keep the elbows happy.
Monday, January 6, 2020
Training Log: Entry 2586
LUNCH TIME WORKOUT
MAX EFFORT
(27) Chain Suspended SSB Abominations
5x155
5x205
3x245
1x295
1x335
1x385
1x435 (10lb PR)
1x445 (10lb PR)
High Handle Trap Bar lifts
60x405
Notes:3:45 between heavy abominations. I make an effort to make the lighter sets actual straight legged good mornings, but once I cross the threshold to 385 they become abominations, with the knee bend and weight rolling back. And they still require me to strain like hell, so they're working.
Those trap bar lifts feel like they're taking years off my life. It's funny: it's not the lifting that hurts, but the stopping. When I'm in the moment and grinding out reps I'm fine, but once the workout is over I'm on my back for 20 minutes trying to remember which Valkyrie I'm supposed to pray to for a ride to Valhalla. Then I feel my whole body go numb and my heart slows down and I get an exertion headache. Who are these maniacs that think working out is fun again?
Yet I still "like" this more than my previous supplemental workout because the trainnig itself is over in 5 minutes. Brains are weird like that.
LUNCH TIME WORKOUT
MAX EFFORT
(27) Chain Suspended SSB Abominations
5x155
5x205
3x245
1x295
1x335
1x385
1x435 (10lb PR)
1x445 (10lb PR)
High Handle Trap Bar lifts
60x405
Notes:3:45 between heavy abominations. I make an effort to make the lighter sets actual straight legged good mornings, but once I cross the threshold to 385 they become abominations, with the knee bend and weight rolling back. And they still require me to strain like hell, so they're working.
Those trap bar lifts feel like they're taking years off my life. It's funny: it's not the lifting that hurts, but the stopping. When I'm in the moment and grinding out reps I'm fine, but once the workout is over I'm on my back for 20 minutes trying to remember which Valkyrie I'm supposed to pray to for a ride to Valhalla. Then I feel my whole body go numb and my heart slows down and I get an exertion headache. Who are these maniacs that think working out is fun again?
Yet I still "like" this more than my previous supplemental workout because the trainnig itself is over in 5 minutes. Brains are weird like that.
Sunday, January 5, 2020
Training Log: Entry 2585
YESTERDAY'S TRAINING
PM WORKOUT
Keg clean
3x150
2x175
1x185
1x200
1x225
0x235
0x225
Notes: Was feeling pretty fatigued coming in to this. Been working early shifts this week, and this was a late PM workout. The first 225 flew straight up with zero struggle: technique was dialed in well. Went to grab 235 and it rolled away from me on the pick up. Somehow, that 10lb difference was massive. The 225 afterwards was just a technique issue, and at that point I figured it wasn't worth trying more.
Once again: happy to have problems, because now I can work on solutions. I got 3 months to add 25lbs to my keg clean. One of the big things I need to do is get my body used to handling the weight. 225 feels absolutely fine, 235 feels insurmountable in my hands. My strategy is to do keg carries with at least 250lbs so that my body gets conditioned to feeling that weight in my hands, making it feel less alien when I approach it for the press. I'm also considering doing some daily cleans to keep technique sharp, and possibly bringing back the 10 minute EMOM keg clean strategy I've used in the past.
Also, bodyweight gain needs to continue. Right now, I'm trying to move weight that is more than me, and my body feels the difference in the attempt. If I bridge the gap, it will seem less significant. Surpassing the gap would be dandy, but that ain't happening.
Plan for that is even greater carbs pre/post training. I'm staying lean enough with this strategy. My post training meals are getting epic, but I'm also not struggling to consume them. I may look into weight gainer, but right now I'm still finding conventional avenues.
YESTERDAY'S TRAINING
PM WORKOUT
Keg clean
3x150
2x175
1x185
1x200
1x225
0x235
0x225
Notes: Was feeling pretty fatigued coming in to this. Been working early shifts this week, and this was a late PM workout. The first 225 flew straight up with zero struggle: technique was dialed in well. Went to grab 235 and it rolled away from me on the pick up. Somehow, that 10lb difference was massive. The 225 afterwards was just a technique issue, and at that point I figured it wasn't worth trying more.
Once again: happy to have problems, because now I can work on solutions. I got 3 months to add 25lbs to my keg clean. One of the big things I need to do is get my body used to handling the weight. 225 feels absolutely fine, 235 feels insurmountable in my hands. My strategy is to do keg carries with at least 250lbs so that my body gets conditioned to feeling that weight in my hands, making it feel less alien when I approach it for the press. I'm also considering doing some daily cleans to keep technique sharp, and possibly bringing back the 10 minute EMOM keg clean strategy I've used in the past.
Also, bodyweight gain needs to continue. Right now, I'm trying to move weight that is more than me, and my body feels the difference in the attempt. If I bridge the gap, it will seem less significant. Surpassing the gap would be dandy, but that ain't happening.
Plan for that is even greater carbs pre/post training. I'm staying lean enough with this strategy. My post training meals are getting epic, but I'm also not struggling to consume them. I may look into weight gainer, but right now I'm still finding conventional avenues.
Thursday, January 2, 2020
Training Log: Entry 2584
AM WORKOUT
Swiss bar incline bench 260
1x10
1x9
1x7
Axle bench press 281
1x10
1x6
1x5
Axle close grip bench 241
1x10
1x8
1x7
Dips
1x31
2x23
Standing ab wheel between sets of benching
5x8, 3x7
Notes: 2:05 between benching, 2:00 between dips. Hardest part about this workout was putting on my elbow sleeves: my elbows were screaming. Most likely a result of training 4 days in a row. Otherwise, happy with how much my strength held on with the shorter rest periods. Next week I can really let it out.
Swiss bar felt better than last week. Think I had the set-up better configured. I was dying by the time I got to the flat bench though. Happy to have held on.
AM WORKOUT
Swiss bar incline bench 260
1x10
1x9
1x7
Axle bench press 281
1x10
1x6
1x5
Axle close grip bench 241
1x10
1x8
1x7
Dips
1x31
2x23
Standing ab wheel between sets of benching
5x8, 3x7
Notes: 2:05 between benching, 2:00 between dips. Hardest part about this workout was putting on my elbow sleeves: my elbows were screaming. Most likely a result of training 4 days in a row. Otherwise, happy with how much my strength held on with the shorter rest periods. Next week I can really let it out.
Swiss bar felt better than last week. Think I had the set-up better configured. I was dying by the time I got to the flat bench though. Happy to have held on.
Wednesday, January 1, 2020
Training Log: Entry 2583
PM WORKOUT
Buffalo Bar Squats
5xBar
5x140
3x230
1x320
1x370
REST PAUSE (12 deep breaths between sets)
7x410
4x410
2x410
1x410
9x320
5x320
3x320
2x320
1x320
SUPERSETS (shrug-hyper)
Deadlift Stance Barbell shrugs
12x405
10x475
6x525
6x525
Reverse hyper 360
4x15
Notes: 2:00 between giant sets. The instant I got under the bar for the topset of squats, I had the thought of "why do I ever stop doing this?" This protocol ALWAYS works for me. Most likely I stop doing it because it sucks, but it always works, and it works FAST. It was weird, as my traps and upper back were absolutely killing me from the 55 reper I did on the trap bar, but my legs were still fresh, so it'd take all my energy to unrack the bar and then I'd just shoot like a rocket out of the bottom of the lift.
I know Denver squats are when they're mile high, so I'm gonna call these Detroit squats, because they were dirty, rock-bottom, and there was no bail out.
I still wanna make this a 2 a day to get some more work in, but today was a decent proof of concept. Shrugs are a great humbler to me, because I may be able to rep 600 on deads, but you put me in a partial pull like that and I'm a complete wimp. I'd start the sets off strict and switch to power shrugs once I ran out of reps, and the last 2 sets were ugly. I also bent the holy hell out of my cheap barbell, so now I have TWO cambered bars, but this one is gonna stay exclusively a shrug bar. I might switch to an axle in the future to keep this from happening.
Significantly dropped the weight on the hypers because my back was blown up from squats. That said, my recovery is absolutely on point, as that squat workout used to floor me for about a half hour, and now I just loaded up all my weights for everything else and then laid on my back for 4 minutes with my legs up.
I'm feeling like I fixed my squat programming issue for now. I think, fundamentally, I didn't like having a program where I wasn't able to unplug if I needed to. The ramping giant sets were effective, they worked, but I was basically locked in to that workout once it started. If I got interrupted in the middle of it and had to stop, it was basically wasted time, as I hadn't built up to my top weight. With this program broken into parts, I can divide it as needed.
PM WORKOUT
Buffalo Bar Squats
5xBar
5x140
3x230
1x320
1x370
REST PAUSE (12 deep breaths between sets)
7x410
4x410
2x410
1x410
9x320
5x320
3x320
2x320
1x320
SUPERSETS (shrug-hyper)
Deadlift Stance Barbell shrugs
12x405
10x475
6x525
6x525
Reverse hyper 360
4x15
Notes: 2:00 between giant sets. The instant I got under the bar for the topset of squats, I had the thought of "why do I ever stop doing this?" This protocol ALWAYS works for me. Most likely I stop doing it because it sucks, but it always works, and it works FAST. It was weird, as my traps and upper back were absolutely killing me from the 55 reper I did on the trap bar, but my legs were still fresh, so it'd take all my energy to unrack the bar and then I'd just shoot like a rocket out of the bottom of the lift.
I know Denver squats are when they're mile high, so I'm gonna call these Detroit squats, because they were dirty, rock-bottom, and there was no bail out.
I still wanna make this a 2 a day to get some more work in, but today was a decent proof of concept. Shrugs are a great humbler to me, because I may be able to rep 600 on deads, but you put me in a partial pull like that and I'm a complete wimp. I'd start the sets off strict and switch to power shrugs once I ran out of reps, and the last 2 sets were ugly. I also bent the holy hell out of my cheap barbell, so now I have TWO cambered bars, but this one is gonna stay exclusively a shrug bar. I might switch to an axle in the future to keep this from happening.
Significantly dropped the weight on the hypers because my back was blown up from squats. That said, my recovery is absolutely on point, as that squat workout used to floor me for about a half hour, and now I just loaded up all my weights for everything else and then laid on my back for 4 minutes with my legs up.
I'm feeling like I fixed my squat programming issue for now. I think, fundamentally, I didn't like having a program where I wasn't able to unplug if I needed to. The ramping giant sets were effective, they worked, but I was basically locked in to that workout once it started. If I got interrupted in the middle of it and had to stop, it was basically wasted time, as I hadn't built up to my top weight. With this program broken into parts, I can divide it as needed.
Training Log: Entry 2582
PM WORKOUT
SUPERSETS (press-chins)
Axle strict press
5xAxle
5x66
3x166
3x191
9x216
Keg clean and press away 191
1x7
NG chins (various grips)
6x8
GIANT SETS (press-dip-raise-pull aparts: sets 1 and 4, axle, sets 2 and 5, trap bar, sets 3 and 6, log)
Axle strict press 186
1x10
1x7
Trap bar lift 140
1x10
1x7
Log clean and press away 165
1x10
1x7
DB lateral raise 25s
4x15
2x14
Band pull aparts
6x12
Poundstone curls
109xAxle
Notes: 3:45 between big sets, 2:00 between giant sets. Schedule didn't permit for a 2 a day, but it didn't seem to matter. Felt strong. Borked the topset somewhat and let the weight get in front of me on the 7th rep. Ended up on my toes and had to get it back on track. Otherwise, 10 was in the cards. Head spun a bunch on the keg. I got a solid pump on the supplemental work. My right shoulder still feels worthless after this workout, but that period seems to be getting shorter and shorter post workouts.
Got to 100 reps before needing a break on the Poundstone curls.
PM WORKOUT
SUPERSETS (press-chins)
Axle strict press
5xAxle
5x66
3x166
3x191
9x216
Keg clean and press away 191
1x7
NG chins (various grips)
6x8
GIANT SETS (press-dip-raise-pull aparts: sets 1 and 4, axle, sets 2 and 5, trap bar, sets 3 and 6, log)
Axle strict press 186
1x10
1x7
Trap bar lift 140
1x10
1x7
Log clean and press away 165
1x10
1x7
DB lateral raise 25s
4x15
2x14
Band pull aparts
6x12
Poundstone curls
109xAxle
Notes: 3:45 between big sets, 2:00 between giant sets. Schedule didn't permit for a 2 a day, but it didn't seem to matter. Felt strong. Borked the topset somewhat and let the weight get in front of me on the 7th rep. Ended up on my toes and had to get it back on track. Otherwise, 10 was in the cards. Head spun a bunch on the keg. I got a solid pump on the supplemental work. My right shoulder still feels worthless after this workout, but that period seems to be getting shorter and shorter post workouts.
Got to 100 reps before needing a break on the Poundstone curls.
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