Training Log: Entry 2641

YESTERDAY'S GRIPPER WORKOUT

Captains of Crush #2
1x7
1x6
1x5
1x4
1x3
1x2
1x1

Captains of Crush #1
1x7
1x6
1x5
1x4
1x3
1x2
1x1


TODAY

AM WORKOUT

20 minutes of rope skipping

20 minutes of stretching

Notes: Got the grippers done at work.  Grip is improving rapidly, but I'm taking it slow to keep the pain out of my hands.  Rope skipping continues to be ok.  My knee was super swollen last week, so I'm going to see if that's the reason by monitoring it now.

Training Log: Entry 2640

TKD lesson (teaching)

- Break aways
- Front punch
- Reverse punch
- Low block (either side)
- Low block switching sides
- Low block-lunge punch
- First 4 moves of Chon Ji

Stretching
25 minutes

Notes: Short day.  Training 3 days in a row was showing on me, so this worked out well.    Spent a lot of the TKD lesson drilling on how to block with the right side forward.  I dislike having to drill both orthodox and southpaw, but it's a big part of the curriculum, and it was at least helpful for learning some coordination.  Learned it was helpful to give my student a kick to defend against rather than just a nebulous block for nothing.  Granted, blocking a kick with your hands can be pretty dumb, but it at least got the idea going.

Training Log: Entry 2639

PM WORKOUT

DELOAD

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 165
2x10

Axle strict press 191
1x10
1x6

Log clean and strict press away 190
1x10
1x8

Dips
6xFailure

DB lateral raise 25s
6x15

Band pull aparts
6x13

Notes: 2:00 between giant sets.  Holy cow I was feeling awful today. 3rd day in a row of lifting, and with the calories dropped I think I was feeling it.  Ended up going trap bar first because I felt like it gave me a fighting chance. I'm bending back more than usual with it, but as long as I get it locked out I'll be ok with it.  Right front delt is so mad with me.

Going to stretch later today.  Student is telling me they're thinking every other day sounds like a good training plan.  It begins.   

Training Log: Entry 2638

PM WORKOUT

MAX EFFORT

(5) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x585
2x1x645

SUPERSETS (dead-row)

Pause deadlifts 315
3x8

T-bar rows 3 45lb plates
3x10

Poundstone curls
100xAxle

20 minutes of stretching

30 minute Tae Kwon Do lesson (teaching)

- Break aways
- Front punch
- Reverse punch
- Low block
- 1 step/comb: Low block/reverse punch
- 1 step with walking

Notes: 3:45 between heavy pulls, 2:00 between super sets.  10lbs up from last week, but not a PR.  Trying something different with the supplemental work and trying to make this a full on deadlift day.  Pause deads are one of those things I always think about trying and never do, so today seemed like a good day to try.  Fairly challenging, especially after the max effort work.  After the rows, I went to do some chins and couldn't bend my arms, so that might be a good sign.  I'll ride this out and see how it goes.

Stretching continues to improve with time.

TKD lessons are going decent.  Noticed that my student's punching is just becoming front raises when transitioning from the low block.  Also realizing how absolutely stupid it is to keep your hand out after a punch compared to bringing it back to your face.  Frustrating.

Training Log: Entry 2637

PM WORKOUT

20 minutes of stretching

LATER

Axle bench press 291
2x10
1x5

Close grip axle bench pres 251
1x9
1x7
1x5

Swiss bar incline bench 225
1x10
1x7
1x6

Dips
3x30

Standing ab wheel between sets of bench
8x8

Notes: 2:45 between benching, 2:00 between dips.  Taking a day off between squats and benching and using the fat gripz was a miracle worker.  Zero elbow issues.  That said, my right shoulder has been pissed at me since those singles on press, and during the dips on the final set I felt something snag.  It was around rep 3, so I went through the set to see if it'd work itself out.  It sorta did, but I'm feeling some nerve pain around the neck right now.  I'm pretty sure I've heard thing song before, so I'm just gonna ride it out and see if it does it's normal thing.

Speaking of sings, Nine Inch Nails released 2 free albums today.  All instrumental stuff, but still pretty nice for atmosphere.

My student bailed on me for Tae Kwon Do today.  Said we'd do it tomorrow.  Promises promises.

Training Log: Entry 2636

PM WORKOUT

20 minutes of stretching

30 minutes teaching a TKD lesson

- Break aways
- Front punch
- Back punch
- Low block

20 minutes of skipping rope

Notes: Pretty much rediscovering who I used to be.  Rope skipping went better than I would have anticipated.   Did it in the basement, where I barely have enough clearance (thankful to be 5'9).  Was able to do a few crossovers and small fancy tricks and not gas too bad.  Kept it at 20 minutes since I'm still many years away from the last time I've done this, and wanted to take it easy.

Stretching shows improvement.  Able to reach my toes on a few stretches.

TKD lessons are moving as well as they can.  Kiddo is at least excited to learn.  Kills me to teach them to take their hands away from their face when they punch, but that's traditional marital arts for you.

Training Log: Entry 2635

EARLY PM WORKOUT

25 minutes of stretching

30 minute Tae Kwon Do lesson (teaching)

- Break aways
- Front punch
- Back punch
- Fighting stance
- Kiai

MID PM WORKOUT

Buffalo bar squat
5xBar
5x140
3x230
1x320
1x410

REST PAUSE (12 deep breaths between sets)
6x450
3x450
2x2x450
1x450
9x360
5x360
3x360
2x360
1x360

5 MINUTE REST

SUPETSETS (snatch-hyper)

Hang power snatches
4x5xbar

Reverse hypers 360
4x21

Notes: Whole lot.  I'll start with the lifting.  Got the 6 reps without having to rack the bar today, so called it a victory, but still wanted a clear separation from last week, so added an extra set of 2 and made my back off sets as though I had advanced to 7 on the topset.  Solid middle ground.  Came up with the idea for the snatches because I realized I had a better shot of hitting the finishing position than I could with a clean.  My shoulder absolutely doesn't like it, but it's otherwise not bad.  Just drilling the technique, but I think it has some potential.


Stretched out before TKD.  Primary focus on legs (hamstrings, quads, hips, groin, etc).  I think I can make this a daily habit.  It's nice to have a reason to stretch.  I wasn't going to do it just because I had to.

First TKD lesson with the kiddo went well.  Buying a gi and belt online went a long way.  They took to it well enough.  I'm really torn, since most of this stuff isn't effective for a fight, but I feel like I can still drill some self-defense elements to it while keeping the tradition and making it fun.

It's honestly pretty awesome to reflect on this.  This log started in 2004 with me breaking from TKD and focusing on new fighting arts, and now, here I am, full circle teaching TKD to my kid, who today said they want to get a black belt and teach it to their kid when they grow up.  Hopefully one day I can also teach them how to fight, haha.

Training Log: Entry 2634

PM WORKOUT

Captains of Crush grippers

#2
1x6
1x5
1x4
1x3
1x2
1x1

#1
1x6
1x5
1x4
1x3
1x2
1x1

Notes: Brought the grippers back earlier last week and just forgot to log it, but as I'm more able to diversify with no contest on the horizon, I'm strengthening things that tend to get neglected.  Always cool that I can still hit a 2 for reps with months off.  The grip strength never fully goes away.  My left hand index and middle finger major knuckles get achy from this work, so something to be aware of, and this can tax my elbows too.

I wanna bring the neck work back too.  And I got an idea of some hang power snatches to do on my squat work, since I have a better chance of getting in the ending position there compared to a clean. We'll see what happens. 

Training Log: Entry 2633

PM WORKOUT

SUPERSETS (press-chins)

Axle strict press
5xAxle
5x66
5x196
3x216
5x241 (lifetime PR)
1x256 (lifetime PR)
1x266 (lifetime PR)
0x276 (very near miss)

NG chins (various grips)
1x11
5x10

GIANT SETS (sets 1 and 3: trap bar.  Sets 2 and 4: log)

Trap bar strict press 165
1x10
1x9

Log clean and press away 190
1x10
1x7

Dips
4xFailure

DB lateral raises 30s
2x12
2x10

Band pull aparts
4x13

Notes: 3:45 between heavy presses, 2:00 between giant sets.  Last workout of this training cycle before I reset the TM, and it was the heaviest I had ever pressed, so I wanted to see what I could do.  241 got a little screwy on me, but 5 was the goal and I crushed it.  255 was crazy light.  265 felt lighter than it should have.  275 felt stupid light, and I think that's ultimately what was my downfall, as I didn't take it seriously enough and let it drift too far forward.  It was a total heartbreaker, as I could tell I was past the hardest part of the press, but I had burnt out my energy and couldn't hold position any longer. 

However, I take solace in knowing that, in the absence of that 5x241 set, I would have definitely had this.  The strength is there.  I took up this most recent competition because I wanted to be forced to strict press 275, and I got to the point where I could.  Mission accomplished.  I've also now pressed the most weight I ever have with a straight bar, and my time with a log doing this was far messier

I cut down the supplemental work as I figured I'd done enough work with the axle for the day.

I'll see if I can keep riding this out as the weight drops, but this was a big moral victory for the day.

Training Log: Entry 2632

AM WORKOUT

MAX EFFORT LOWER

(5) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x585
3x1x635


Notes: 3:45 between heavy pulls. Got in a quick workout while my schedule was still crazy.  All solid grinders.  Took some video: may upload them later.

I get a week off work on Monday, to compensate for working a solid week this week.  Assuming I'm not isolated from the home, I'll be on home-schooling duty.  I'm going to start stretching, because I intend to make Tae Kwon Do lessons a part of the curriculum, to help my kid get in touch with their Korean heritage (comes from the mom's side).  Hoping I can get my hips opened up a little bit by the time I need it.

With the contest off the schedule, I can play around a bit more with my training.  About the biggest thing is going to be addressing the deadlift day.  I got lazy with the supplemental work and I feel like I'm feeling the effects of it.  I'm leaning towards the SSB, but also curious about the impact of it on my other squat workout, since that's going pretty well.  Otherwise, the deficit deads were working well: just a pain in the butt to set up.  I'll get creative I'm sure. 

Training Log: Entry 2631

YESTERDAY'S AM WORKOUT

Buffalo Bar Squat
5xBar
5x140
3x230
1x320
1x410

REST PAUSE (12 Deep breaths between reps)
6*x450
3x450
2x450
1x450
8x360
4x360
2x360
1x360

Notes: Asterisk on the first set, because the bar started slipping and I needed to do a quick rack and set-up again.  Strength was there.  Bar actually felt like it was starting to slip for most of the sets.  May need to get a new t-shirt for squats: current one could be getting too slick.  I could also commit sacrilege and put some athletic tape on my buffalo bar, but let's not get crazy.  Other possible COA is that, as my weight drops and the bloat goes away, my bar positioning needs to change.

Almost lost the squat on the 1x450 set.  Coming out of the hole, I started falling backwards.  Pretty similar to what happened to me on the 10th rep of 430 last week.  Interesting data point.

Seems I've figured out my squat ennui, because my training has been reduced this week with some family in town, and the two workouts I wanted to make sure I got done were the press and the squat.  Usually, I'd look for any excuse not to squat, but it's been awesome getting the squat this strong.  Should have carryover to a lot of stuff.

Training Log: Entry 2630

AM WORKOUT

SUPERSET (press-chin)

Axle strict press
5xAxle
5x66
3x176
3x201
8x226
9x201

NG chins (various grips)
5x10

DB rows 105
1x25

Notes: 3:45 between heavy presses.  The topset isn't a PR in terms of reps, but definitely in terms of smoothness.  No needed rest/extensive leanback to accomplish.  9 may have been possible with a smoother set, but the axle was getting all out in front of me and I kept blacking out.  The tendon on my left thumb was pretty achy to start the workout, but seemed to get better through my warm-ups.  Overall I was pleased with this workout, as last week was awful.  Gives me hope for finishing the cycle.

Family is in town this week, so workouts will be sporadic.  Just going to break them into smaller chunks.

Training Log: Entry 2629

PM WORKOUT

MAX EFFORT LOWER

High handle trap bar lift
5x135
5x225
3x315
1x405
1x495
1x585
1x675
1x700
4x585

LATER

65 bodyweight squats

1:05 plank

Notes: 3:45 between heavy pulls.  That topset took pretty much all the life out of me, and though I had high hopes for 585 for reps, it sucked out of me quickly.  I tried a set before the set of 4, went for the set-up, shook my head and went "nope" and took a slightly longer rest to come back for what I did.  Good to be able to grind like that again.

Wife is doing a month long burpee/squat/plank challenge.  Was doing it with our kid in the evenings, but bedtime came early this time, so I stuck out the squats and plank with her.  Good to get in the extra work, because my hamstrings have been like piano wire ever since that squat workout, and the trap bar pulls didn't do any favors.  Been walking around in a fugue since that workout.  Musta given it a lot.

Hoping my pulling leverages get better with some weight loss.


Work has prevented me from competing in my comp on the 5th.  It's honestly for the best: I was genuinely un-exicted to do it.  I need to find a competition that interests me, because right now I'm pretty bored with what I've had offered.  I'm keeping my eyes open.     

Training Log: Entry 2628

PM WORKOUT

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

REST PAUSE (12 deep breaths between sets)
10*x430
5x430
3x430
2x430
1x430
12x340
6x340
3x340
2x340
1x340

Notes: Had to throw that asterisk there because, even though I had overcome the hardest part of the squat, I ended up getting my weight too far forward and came crashing down with the bar on the final rep of the topset.  Had to quickly strip the bar, rack it, load it back up and hammer the rest of the workout.  However, the goal was achieved, as I was ABLE to hit that 10th squat and I also made it all the way through the rest of the program.  Next week, I go up 20lbs and start over at 6 reps.

Cut out the rest, just for time.  Can hit it tomorrow as an easy workout.

Forearm seems to hurt less now that it had been.  Think I did some good today. 

Training Log: Entry 2627

LUNCHTIME WORKOUT

SUPERSETS (press-chin)

Axle strict press
5xAxle
5x66
5x166
5x191
9x216

Keg clean and press away 225
1xfailed clean
1x6

NG chins (various grips)
5x10
1x9

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

Log clean and press away 185
2x10

Trap bar press 165
1x10
1x8

Axle strict press 191
1x8
1x7

Dips
6xFailure

DB lateral raise 25s
5x15

Band pull apart
5x13

DB rows 105
1x25

Notes: 3:45 between heavy presses.  2:00 between giant sets.  Been having a rough time sleeping and work up with my right shoulder jacked up.  Looks like it limited my ability to press with a straight bar but didn't impact neutral grip pressing.  Just couldn't get into the right position.  Didn't have my head right after the topset of the axle, so went for the keg and it stalled halfway.  Came back and nailed it without a problem.  6 clean reps on it without leg drive helped my confidence a bit.

Workouts are really stretching in length.  When I break them into 2 a days, I don't quite notice, but this took about 2 hours.  After the comp, I may look into cutting down on some fluff.

Training Log: Entry 2626

PM WORKOUT

Stone of steel lap and extension (lap each rep, stone loaded w/60lbs + spacers)
10x3

Notes: 2:00 between rounds.  Technique is MUCH better than last time.  Doing better getting my arms over vs around the stone and making use of my hands to get the extension much higher.  Should ideally stop curling the stone this way, and since I'm at a 48" height for my comp, that should put me in a good way. 

Training Log: Entry 2625

PM WORKOUT

MAX EFFORT

High handle trap bar pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x675
Daylight but no rep x700
12x585

Notes: 3:45 between heavy pulls.  Worked nights again, came home, 4.5 hours of sleep, protein bar and a rockstar and went at it.  I got out of position on the 700, which is frustrating but not at the same time.  Typically, if I can crack something off the floor, I can get it locked out, so this was a first that it DIDN'T happen, but it meant I had the ability still to get it off the floor.  Part of it is the poor sleep and nutrition, but I also think the weight gain has altered my leverages a touch and I need to find what is better for me as far as singles goes.  Buddy of mine pointed out how the best technique for reps isn't always the best technique for singles, with Mark Felix being a fantastic example of a dude that can crush it on deads for reps but doesn't have the sort of performance you'd expect when singles come up.


In that regard, the set of 12 for 585 was outstanding, and a real morale booster.  Cool to see all the rep work from the supplemental paying off.  I haven't done any car dead simulator proper this cycle, but stuff like this makes me feel pretty confident going in.

Training Log: Entry 2624

Bench workout got a little crazy.  Ended up doing half of the workout on Wed and then half of it today due to scheduling craziness.

WEDNESDAY WORKOUT

LUNCHTIME WORKOUT

Axle bench press 281
3x10

Close grip axle bench press 241
3x10

Dips
2x30
1x25

Standing ab wheel between sets
6x8


THURSDAY

Fat gripz swiss bar incline bench 225
3x10

Fat gripz standing ab wheel between sets
2x8

Poundstone curls
1x100

Notes: 3:25 between sets of benching, 2:00 between sets of dips.  The Wednesday workout got cut short because I had to build something for my kid but also because my right forearm was in so much agony that I couldn't unrack the swiss bar.  I started to do some thinking and I realized that my forearm doesn't ache on the axle benching, and it aches like hell on the ab wheel and swiss bar.  I realized the variable was bar diameter, and that the narrow diameter stuff was just killing me.  Slapped the fat gripz on the swiss bar and the ab wheel and though it was an absolute and total game changer, it did significantly reduce the ache I was experiencing.  I'm excited to have a way forward.  Ideally, I'd stop benching the day after squats, but my schedule doesn't permit that often.

Training Log: Entry 2623

LUNCHTIME WORKOUT

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

REST PAUSE (12 deep breaths between sets)
9x430
4x430
3x430
2x2x430
11x340
6x340
3x340
2x340
1x340

7 MINUTE BREAK

SUPERSETS (hyper-shrug)

Reverse hypers 360
4x20

Keg kelso shrugs 150lbs
4x15

Notes: Topset of 9 wasn't as awful as it could have been, but it did end up draining my life-force significantly such that the follow up set had to be ended prematurely.  Made up for it by adding an extra rep to the final set and still following up the set of 4 with a set of 3, so no total loss of reps.  Took a bit longer than just the 12 breaths between sets to continue to feel sorry for myself.  Full on zombie mode through this workout.  Damndest thing: last week, I felt great and couldn't make it through.  This week, I felt awful and was strong enough for the topset.

My right shoulder is STILL sore from where I got my tetanus shot.  Been googling side effects, and nothing seems to be concerning about that, just something to keep an eye on.  No redness, puffiness, bleeding, etc, but it's weird.

Right forearm is really mad at me these days.  If this ends up being totally unsustainable, I may rotate in other movements while still using this method, but we'll cross that bridge when we get there. 

Training Log: Entry 2622

LUNCHTIME WORKOUT

SUPERSETS (press-chin)

Axle strict press
5xAxle
5x66
5x186
3x211
7x236 (+4 rep mega lifetime PR)

Keg clean and press away 210
1x7

NG chins (various grips)
2x10
4x9


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 160
2x10

Axle strict press 191
1x10
1x7

Log clean and strict press away 185
1x10
1x7

Dips
6xFailure

DB lateral raises 30
3x12
1x11
2x10

Band pull aparts
6x13

Notes: 3:45 between heavy presses.  2:00 between giant sets.  Worked a 12, came home, slept for 4.5 hours, woke up, at 3 peanutbutter patty girlscout cookies and did this workout, so apparently that's the secret to a good press day.  Warm-ups felt ridiculously light, and though 6 woulda been following suit on the topset, 7 was there and I went for it.  For reference, this was the last time I pressed 236

Along with being far more of a struggle, bar was out in front my face rather than overhead, so this was just absolutely nuts.

Decided to do the full workout while I still had some momentum on my side.