Training Log: Entry 2621

LUNCHTIME WORKOUT

MAX EFFORT

(27) Chain Suspended SSB Abominations
5xBar
5x115
5x155
5x205
3x245
1x295
1x335
1x385
1x425
1x385

5 MINUTE REST

Stole of steel lap and extensions (lap each rep) (stone loaded w/60lbs+spacers)
8x3

Notes: 3:45 between heavy sets.  2:00 between stone sets.  Still feeling not fully strong.  I'm no longer passing blood out of orifices that should not do that, so that's a marker of health restoring.  Realized the comp was about a month out and I hadn't even touched a stone, so I used that for supplemental work.  Ab cramped hard on the very first attempt of a rep, but after that I got things figured out and remembered how it was supposed to move. I'm once again finding myself close to the competition and not at all caring about how it's going to go.  I'm sure I'll have fun there, but I also think the competitive drive is pretty diminished at this point.  I genuinely care more about getting strong the way I want to get strong vs winning strongman comps, and if I can win comps by doing that, that's cool too.

Forearm definitely doesn't care for the stones.  Plan is to just keep beating the hell out of it until it heals.  Around set 6 it was making it's presence known. 

Plan is to eventually work this up to 10 sets.  Don't want to skimp on the high rep deads either though, so I'll have to play around a bit.

Training Log: Entry 2620

PM WORKOUT

Swiss bar incline bench 265
2x10
1x7

Axle bench press 281
1x10
1x9
1x5

Close grip axle bench 241
1x10
1x8
1x6

Dips
1x33
1x26
1x20

Standing ab wheel between sets of bench
8x8

Notes: 3:45 between sets.  This was one of those workouts that I survived rather than thrived on.  The first set felt solid, and then the world came down on me. My right forearm was in intense pain and it made the eccentric on swiss bar tough.  Along with that, my energy crashed, and I spent the workout trying not to vomit.  Weird how hard I fell.  I've been having some GI issues, so that may be a contributing factor, but I also imagine I'm not eating enough for the demand I'm putting on my body.  Need to quit neglecting the bicep work as well.

I think I've ridden out the incline bench first approach for now.  Got some good growth with it.  Plan is to switch back to flat bench first and see what it does.  May even consider incline benching with a log to change things up a bit.

Training Log: Entry 2619

LUNCH TIME WORKOUT

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

REST PAUSE (12 deep breaths between sets)
8+1x430
4x430
2x430
1x430
11x340
5x340
2x340
1x340

7 MINUTE REST

SUPERSETS (hyper-shrug)

Reverse hyper 360
4x19

Keg kelso shrug 150
4x15

Notes: Had to change things on the fly.  Was feeling strong in my warm-ups, but on the topset I ran out of gas too early.  May have junked up the unrack.  Racked it at 8, took a short rest pause to get the 9th rep, and then rounded DOWN instead of up for the rest.  Figure that gives me some room to nail it for next week.  I'm assuming that 100 rep deadlift workout is still taking it's tool on me.  Rest times got longer than usual, as I was just beat to hell.

Training Log: Entry 2618

AM 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 155
2x10

Axle strict press 191
1x10
1x7

Log clean and strict press away 180
2x10

Dips
6xFailure

DB lateral raise 30
3x12
1x11
2x10

Band pull apart
6x13

Notes: 2:00 between rounds. Had to change plans from yesterday.  Was going to do this in the evening, but a buddy of mine called me and needed my help loading a playstructure into a trailer from one location so he could bring it to his house and unload it.  Ended up taking 2 hours due to a variety of logistical issues, but the payoff was, at the end, I got to tip it out of the trailer by the roof onto it's floor.  Thing was about 10'+ tall, so it was like a fingal's finger, so that was cool.  I genuinely don't know what this dude's plan was going to be if I wasn't there, haha.

Ran out of gas on the axle today, but considering the PR from yesterday, I'd say it's still a win.

Training Log: Entry 2617

LUNCHTIME WORKOUT

SUPERSETS (press-chin)

Axle strict press
5xAxle
5x66
3x176
3x201
8x226 (+1 rep PR)

Keg clean and press away 200
1x8

NG chins (various grips)
1x10
5x9

DB rows 105
1x24


Notes: Another huge victory on the strict press PRs.  Whenever I hit a new 8 rep PR, I always like to reference this, as it used to be my goal

I got dizzy as hell around rep 4 and felt something weird happen to my back around rep 6, but it looks like none of that mattered.


Plan is to finish this workout with supplemental work later today.

Training Log: Entry 2616

DEADLIFT DELOAD

AM WORKOUT

Deadlift (touch and go)
40x225

PM WORKOUT

Deadlift (touch and go)
41+5+4+10+10+10+10+10

Notes: Got really excited at the idea of doing 100 reps of 225 while I was driving so decided to just scrap the max effort work and give it a go.  Tried in the morning and the garage was so cold while wearing shorts that my left hamstring just locked up, and when I tried to go back after 40 reps, I couldn't reach the bar.  Let it sit for 4 hours and then came back with the sweats on.  Much better.  Rest paused the first additional reps after 41 to make 50, then took structured 1 minute rests to take care of the rest.   Got the whole affair done right at 14:30, so I suppose that's the standard to beat now.

After this was done, I laid on my back until my wife pulled in the garage (which was only a few minutes later), then laid on the couch while my back kept locking and unlocking, and then stumbled to the school to get my kid, the whole time thinking "try to not look so drunk", so that was fun.

Hopefully ya'll appreciate that I took the time to back out my car to take video of this attempt.  But still didn't open the garage to improve lighting.  Gotta save that for the real good stuff.

Training Log: Entry 2615

PM WORKOUT

Swiss bar incline bench 265
1x10
1x8
1x5

Axle bench press 281
1x10
2x6

Close grip axle bench 241
1x8
2x6

Dips
1x31
1x30
1x26

Standing ab wheel between sets of bench
8x8

Notes: 2:05 between benching, 2:00 between dips.  I worked a night shift that run to 0600 this morning, came home, dropped my kid off at school, got to sleep at around 0745 and slept until 1300.  In turn, this workout was full on zombie mode.  The very first set of 265 felt strong, but that seemed to be all I had, as everything after that was taxing. Thankfully, these kinds of days make me strong.

Elbows/forearms were pissed off, which is what I've come to expect benching the day after squats.  At least I have it sorted out.

Training Log: Entry 2614

PM WORKOUT

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

REST PAUSE (12 deep breaths between sets)
8x430
4x430
2x430
1x430
10x320
5x320
3x320
2x320
1x320

5 MINUTE REST

SUPERSET (hyper-shrug)

Reverse hyper 360
4x18

Keg kelso shrugs 150lbs
4x13

Notes: Came into this workout not feeling it.  Not exhausted, but just plain sleepy.  Kiddo came down with influenza B on Friday and I worked an 8 and 12 hour night shift over the weekend, so just a big sleep debt.  However, in the warm-ups, my body was feeling really strong, and the topset of 8 was a small fight but not a battle.  Program continues to prove effective and the topset really determines how the rest of the day is going to go.

Those 12 deep breaths are getting a bit longer, but as long as the first set goes up, I know I'm progressing.

Kelsos are getting easier.  I'm most likely getting better at them.

Training Log: Entry 2613

PM WORKOUT

SUPERSETS (axle strict press-chins)

Axle strict press

5xAxle

5x66

5x161

5x186

11x211 (PR...I think?)

NG chins (various grips)

6x9

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

Axle strict press 191

1x10

1x7

Trap bar press 155

1x10

1x7

Log clean and strict press away 180

1x10

1x8

Dips

6xFailure

DB lateral raises 30s

2x12

4x10

Band pull aparts

6x13

DB rows 105

1x23

Notes: 3:45 between heavy sets, 2:00 between giant sets.  With the wife and kid home today, a 2 a day was a poor choice, so just did 1 long workout.  I'm reasonably sure 11 reps is the most I've ever done with 211lbs, and even if not, it's a great effort.  I sprained something in my right hand on the second warm-up set.  I've done it before, and it's annoying, but usually things sort out by the workset, and that was the case today.  A few reps on that top one didn't go quite the direction I wanted, but it was immaterial to my success.  MAY have had a 12th if all things aligned.

The supplemental work went better than I expected, given the circumstances.  Trap bar press is really turning into something.

Training Log: Entry 2612

AM WORKOUT

MAX EFFORT LOWER

(3) Axle mat pulls (with straps)
5x136
5x226
3x316
1x406
1x496
1x546
1x556
0x566

PM WORKOUT

High Handle trap bar pulls 405
1x31+12+10+10

Notes: 3:45 between heavy pulls.  Wanted to set up the worst possible pull I could today, so went with the axle and set it to an awful height to pull from.  Mission accomplished, because these really sucked, but I'm also feeling beat to hell.  My elbows were actually what made me check out on 566, which is a sign I was bending my arms too much on the pull, so probably good that I called it.  I've pulled much more than this before, but max effort was achieved.

I actually was feeling ok for the trap bar pulls, but my body had other plans.  I was hitting reps off center, bouncing left and then right, and then some of dinner wanted to come back up around rep 11.  When I got to 31, lockout was wobbly, so I shut it down and used 1 minute rest pauses to get to 63 reps.  Still an awesome workout, and should do well to help me grow.

Been really cramming in the training these past few weeks.  Trying to spend as much time as I can with the family.  Might have to switch to 3 day a week lifting and float the 4th day each week.

Training Log: Entry 2611

LUNCHTIME WORKOUT

Swiss bar incline bench 265
1x10
1x9
1x6

Axle bench press 281
1x10
1x8
1x6

Close grip axle bench 241
1x10
1x8
1x6

Dips
1x28
1x26
1x25

Standing ab wheel between sets of benching
8x8

Notes: 2:25 between benching, 2:00 between dips.  The plates kept hitting the uprights of the yoke on the second and third set of the incline benching, which detracted from performance.  Confident I would have gotten 10 and 7 otherwise.  Forgot to log that I got a tetanus shot yesterday.  I believe the tetanus fighting qualities of the shot may be interfering with some of the more corroded metal inside my cybernetic systems and causing lupus-like symptoms (note: make sure to remove this part of the log before posting, to maintain ambiguity over my cyborg status).  Right shoulder was a little achy throughout.

Wife gave me one of the best compliments you can get the other day: "You're looking bigger".  Weight gain seems to be working.

Training Log: Entry 2610

PM WORKOUT

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

REST PAUSE (12 deep breaths between sets)
7x430
4x430
2x430
1x430
9x340
5x340
3x340
2x340
1x340

5 MINUTE REST

SUPERSET (hyper-shrug)

Reverse hyper 360
4x17

Keg kelso shrug 150lbs
4x13

Notes: I once again continue to hate this workout because it continues to be effective.  Warm-ups felt awful and my left hip is acting up again, but as soon as I got to the workset weight it all clicked.  Reps are getting deep.  Focused on keeping the knees out but still felt the connective tissue grumbling at the end.  Something to watch out for.

Kelsos are becoming a bit more intuitive.

Training Log: Entry 2609

Keg Clean
3x150
2x175
1x200
1x225
1x240+press
1x250+press (10lb PR)

Notes: 3:45 between heavy presses.  That was about as "max effort" as a clean and press can get.  I shut off the camera and immediately started laughing just over how absurd it was.  That may be one of the greatest displays of strength I've ever accomplished.

That's comp weight, so i got 2 more months to really dial it in.

Training Log: Entry 2608

AM WORKOUT

DELOAD

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 150
2x10

Axle strict press 191
1x10
1x7

Log clean and strict press away 180
1x10
1x8

Dips
6xFailure

DB lateral raise 30s
4x12
2x10

Band pull aparts
6x13

Poundstone curls
100xAxle

Notes: 2:00 between rounds.  I tend to always have better workouts when I start with the trap bar press.  I'm going to keep swapping between weeks, as I imagine the overall effect is better that way, but it's an interesting observation none the less. 

Training Log: Entry 2607

LUNCHTIME WORKOUT

High handle trap bar pulls 405
1x42+10+10

Notes: 1 minute rest between rest pauses.  This is a +1rep PR on the first set.  The little chip shot PRs become a big deal at this point, and it's amazing how they're completely unpredictable.  I didn't feel good coming into this one at all, but around rep 30 I knew I had a shot at it.  At 34, it seemed a little doubtful, but I broke it into 2 sets of 3 to get to 40 and then told myself I HAD to have 2 more left at that point.

My right leg is taking on more work than the left on these, but I imagine that's due to mismatched extension per knee.

Seeing the video, it's kinda nice how "filled out" I'm looking these days.  Deads are typically where I see just how lanky my frame is.

Training Log: Entry 2606

PM WORKOUT

MAX EFFORT

Low handle trap bar lifts
5x135
5x225
3x315
1x405
1x495
1x565
3x575 (10lb and 2 rep PR from previous week)

Notes: Got a better grasp of the movement from last week.  It's still awful, but I feel that I can get strong on it.

Training Log: Entry 2605

LUNCHTIME WORKOUT

Swiss bar incline bench 265
2x10
1x5

Axle bench press 281
1x10
1x8
1x5

Close grip axle bench press 241
2x10
1x6

Dips
2x30
1x26

Standing ab wheel between sets of benching
8x8

Notes: 2:45 between sets.  Bit of a mixed day.  Hitting that second set of 10 on the incline bench was awesome, but also took out a bit of my soul with it, and it meant I spent the rest of the training hurting bad.  Saw it the most on the axle bench follow up, and regained a little bit of it with the close grip.  Existentially, I'm finding myself just plain not caring about training much, and my comp in 2 months just seems like an obligation.  I'm still enjoying how strong I'm getting on the press, and it gives me a little something to keep going, and the novelty of the squat program has me thinking about squats again, but I'm feeling a bit at the end.

Part of me wonders if this is just a product of gaining weight in training.  I may just be feeling a general lethargy, and possibly even the crushing feeling of being content.  I do wish the keg weight was 275, as I'd be sweating right now and it'd give me something to care about, but I haven't done any stone training and it doesn't seem to be bothering me. 

Semi-related, but I had the cool revelation the other day that things are working in my training because my squat and bench workouts are effectively just supplemental workouts rather than main work.  There's no real PR chasing to be had in them, and it allows me to go full out on the press and dead training, which most likely reflects the success in them as well.  Funny how things strike a balance.

Plan is to hit some max effort work this evening and chase it with the supplemental work the next morning. 

Training Log: Entry 2604

LUNCHTIME WORKOUT

Buffalo Bar Squats

5xBar
5x140
3x230
1x320
1x370

REST PAUSE (12 Deep Breaths between sets)
6x430
3x430
2x430
1x430
8x340
4x340
2x340
1x340

5 minute rest

SUPERSETS (hyper-shrug)

Reverse hyper 360
4x17

Keg kelso shrugs 150
4x12

Notes: Varied the strategy some.  Ideally I'd only use 45s and 25s with this squat method, but since my schedule is more chaotic than usual and I have less control over variables, I decided to move up 20lbs from the previous workout.  I seem to able to trade 5lbs for 1 rep, so hitting 10 reps at my previous weight meant I was ready to go for 6 reps with 20lbs more.  Figure I'll work this up to 10 and repeat the whole process.  Seems stable so far.

As nice as the barbell shrugs were, they were beating up my equipment.  My bar was already bent, but I noticed the safety pins in my power rack were starting to bend as well.  Just not worth it.  Instead, did some kelsos with the keg, and it worked well.  Braced my head against the pad of the reverse hyper to be able to focus purely on contracting the upper back musculature.  Should be easy to add weight as needed.

Took one of my squats a little too far down and had my right knee buckle downward.  Felt pressure on the ACL.  Something to watch out for.  No worse for wear at the moment, but that could go south quick.