Training Log: Entry 2376

LUNCHTIME WORKOUT

Chins (rest pause: 12 deep breaths between sets)

1x34 NG

1x9 wide grip NG

1x7 close grip NG

T-bar rows (1 minute rest between sets)

1x12 1 plate

1x12 2 plates

1x12 3 plates

1x10 4 plates

DROPSET

1x6 5 plates

1x6 4 plates

1x6 3 plates

1x6 2 plates

1x7 1 plate

DB shrug 105s/band pull apart superset (1 minute rest between sets)

1x20/20

2x16/20

Mike Bartos Power Keg carries (150lbs) (1 minute rest between sets)

1x288'

1x144'

Neck harness 45

1x41

Notes: I've trained 5 days in a row already, my back was feeling a bit beat up and I was short on time, so I nixed the max effort stuff and deficit pulls and just did an old fashioned backday with a little strongman influence.  I wish I had set myself up for some kelso shrugs at one point to really put the finishing touch on it, but those keg carries did a solid too.  Fried my grip out pretty solid.  Was on the fence about some kroc or meadows rows too, but figured I'd already hit the krocs earlier in the week.

I may still do the ME work tomorrow, depending on my schedule.  Otherwise, I'll call this a deload.

 Training Log: Entry 2375

EARLY AM WORKOUT

TREADMILL RUN

Incline: 1.0

Speed: 7.1 MPH

Distance: 6.55 miles (1/4 marathon)

Time: 55:22

Notes: Yet again, this is the day that requires the most motivation.   I get it done first thing so that it's over.  I'm still handling it well though: no mouth breathing throughout.  Hit a solid stride early and held on for a while.  Legs are dead from squats, so that was a fun extra challenge.

Going to cap it off with about 2 hours of yard work.

 Training Log: Entry 2734

PM WORKOUT

Buffalo Bar Squats

5xBar

5x140

3x230

1x320

REST PAUSE (12 Deep Breaths Between Sets)

9x370

4x370

2x2x370

8x320

4x320

2x320

1x320

7x280

12x230

Reverse Hypers 360

1x13

3x12

3:45 REST

CONDITIONING

Lapping an unloaded Stone of Steel 56 times

6:10

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

Notes: Had a fantastic pre-workout meal

And decided to go for broke.  This was the first squat workout in a while that felt "right".  Didn't have to baby the abductor: just went for it.  In turn, I had to round down after the topset, so got in an extra double to make up the rep.  Once the full squat workout was done, I needed to lay down, which was a good sign.

Original goal for the SoS was 100 reps.  I COULD do that, if I wanted to spend about 20 minutes loading the stone, but I was reaching the point of "no longer productive" and capped it at 56.  I really like this conditioning workout.  Hit just about everything.  Just isn't "explosive", so I gotta keep some of that in somewhere.  Can't just slide back to what I'm strong on.  Still, this will make some regular appearances.  

 Training Log: Entry 2733

AM WORKOUT

(2) Incline DB bench 105s

1x17

1x11

1x8

Axle bench press 210+chains

1x10

2x7

Incline swiss bar bench press 205

1x10

2x7

Pull ups between sets of benching

2x9

8x8

1x10

Dips

1x48

3x36

1x34

Poundstone curls

122xAxle

CONDITIONING

Tabata rounds on the BAS (16oz gloves, boxing)

Notes: 2:00 rest between sets of benching and dips.  Didn't get the numbers up on the DB press, but I hit the first week's numbers with 1 minute less rest, so still progress.  Get it where you can.  Was rushed a little bit as far as nutrition timing and training went.  Next week I get into uncharted waters as far as incline angle, so that should be interesting.

More gratuitous male shirtlessness, but wanted to capture what 177 is looking like.  More pronounced vascularity in the shoulders.  I've got lots of veins in the quads these days too, but don't tend to like taking the below the waist photos.

 Training Log: Entry 2733

LUNCHTIME WORKOUT

MAX EFFORT

(2) Texas Deadlift Bar Mat Pull

5x135

5x225

3x315

1x405

1x495

1x545

3x1x585

GIANT SETS (dead-row-chin-neck)

(3) Deficit 2 Count Pause Deadlift 315

3x9

T-bar rows 155

2x9

DROPSET of 155/90/45

1x9+9+9

NG chins (various grips)

3x9

Neck harness 45

3xFailure

CONDITIONING

Stone of Steel (135lbs) lapped 30 times

2:18

2 mile walk

Notes: 3:45 between heavy pulls, 2:00 between giant sets.  With the big weight drop over the weekend and being super carb depleted, I was feeling pretty dead coming into this.  545 felt awesome, but 585 was a struggle.  I'm taking solace in the fact that, at 177.8lbs, 585 is significantly more than triple bodyweight, but it still stings to see less than 6 on it.  I may switch to the axle for the next cycle.  Might also be time to bring back some touch and go, because my lats seemed to be struggling to stay tight on the heavy pulls.

The stone lapping is getting real easy.  I think soon I need to push it to a 100 rep workout and see if I can leave some blood on the stone.

Threw in a very small amount of extra carbs in the pre-workout meal with 1 fig.  Look at me living wild.  I'm going to try to just slowly sneak some calories in my pre-workout meals and see what happens.  Have plans for a significant cheat this weekend and a possible midday Taco Bell nacho meal around my squat workout.

 Training Log: Entry 2732

PM WORKOUT

TREADMILL RUN

Incline: 1.0

Speed: 6.9

Distance: 6.55 mph (quarter marathon)

Time: 56:58

Notes: First time I had done this run after work rather than first thing in the morning.  Felt like it actually took me longer to find my groove.  Wonder if there's something to be said about the impact of nutrition there.  Still, once I hit it, things moved well.  Still could do the whole thing breathing through my nose.  Left calf was getting a little tight on the last mile.  I've been bad about stretching: it's fallen off the radar.  I do it when I can remember to do so, and it's very abbreviated.  Might have something at play there.

 Training Log: Entry 2731

YESTERDAY'S PM WORKOUT

PRESS DELOAD

GIANT SETS (dip/DB press OR BtN/dip-raise-ab wheel)  Weighted dips odd sets/BtN even sets

Weighted dips 90lbs/DB press50s

3x12/Failure

Behind the neck press 110lbs/dips

3x10/failure

DB lateral raise 15s

3x12

3x11

Standing ab wheel

6x10

2 MINUTE REST

REST PAUSE NG CHINS (12 deep breaths between sets)

1x27 NG

1x8 Wide grip NG

1x6 Close grip NG

1x6+3 (rest long enough for another rep) NG

2 MINUTE REST

Kroc rows w/rest pause 105

1x13+3

Notes: 90 seconds rest between sets.  Work ran a little late, and since I've decided on a 5/3/1 style approach for press, figure it'd be good to get in a deload. I do like what I've come up with for supplemental work, and think it's going to prove beneficial.  I blended in some stuff from the main workout into the deload, because it's value added.  I liked being able to get in those chins in such quick fashion.  Totaled 50 reps.  Hitting row after that was definitely challenging.  In general, this was pretty no-nonsense with the short rest times and I got a solid pump out of it.

Hitting the 27 chins was pretty cool, so this morning, before heading into work, I decided to see what I could do when I was a little more fresh.  Managed 31.  Pretty sure that's some sort of PR.  I want to keep the back training frequent for as long as I can, as I really seem to be responding well, and I'd been neglecting it for a while.  I'm also considering leaving my super long DB handle loaded all the time and having it ready to go for a set of rows to see what that does for me.

 Training Log: Entry 2730

PM WORKOUT

Buffalo Bar Squat

5xBar

5x140

3x230

1x320

REST PAUSE (12 Deep Breaths Between Sets)

7x370

4x370

2x370

1x370

7x320

4x320

2x320

1x320

7x280

4x280

2x280

5x280

10x230

2 MINUTE REST

Reverse hyper 360

4x13

2 MINUTE REST

CONDITIONING

hang power snatch-jump over bar-jump over bar-hang power clean-jump over bar-jump over bar: 8 rounds w/115lbs in 5:15

Notes: 2 minutes rests between reverse hypers.  Still needing to take the eccentrics very slow and controlled on the squats, and can occasionally feel the abductor/hip socket wanting to boogie, but things are continuining to improve.  I'm terminating sets before the point of absolute ridiculous struggle, which is leaving me lots of energy on this style of workout.  May have to set up the SSB on an alternate rack and go THERE for my final burnout set to really achieve what I'm going for, but it's been good to get the buffalo bar back on my back.  Mobility continues to be awesome.

Had dried fruit for my pre-workout carbs, since I was coming back from work today.  First time I'd had a full on serving of fruit in years.  It's delicious.  Had 4 dried prunes, 2 dried figs, and a tablespoon of raisins.  Pure sugar. Going out for some Mexican food tonight as my post workout meal.  Doing things right.

Went to the Docs yesterday and had some vitals taken while I was there. Things are looking the best they have in a long time. Blood pressure was 116/74 and a “resting” heart rate of 49, which was post morning energy drink. Stepped on the scale at 183.3, which was weird to see of course, and while fully clothed with wallet, phone and keys in pocket.

I get my lipids done first week of Sep. That will be the big thing to see how this 3 month focus on health has paid off.

 Training Log: Entry 2729

EARLY AM WORKOUT

Poundstone curls

121xAxle

PM WORKOUT

(2) Incline DB Bench 105s

1x18

1x12

1x8

Swiss bar incline bench 205

1x10

1x8

1x7

Axle bench press 210+chains

1x10

1x8

1x7

Pull ups between sets of benching

1x9

8x8

1x10

Dips

1x46

1x43

1x36

Notes: 2:30 between sets of benching, 2:00 between sets of dips.  Alternated between incline and flat bench after the DB benching.  I keep seeing the DB bench climb, and that's about all I care about, so huzzah for that.  Focusing on different lifts has been good during the weight loss.  My sternum aches on the first 3 reps of dips on the first set, but goes away after that: I imagine that's a product of doing the weighted dips on my other day now.

Did the curls first thing in the morning because I had a little extra time and wanted to have a shorter workout in the PM.  May keep that sorta thing up on the days I'm working morning shifts.

I was having dinner shortly after this workout, so I made a shake that was just 3/4 cup of egg whites, a scoop of PB fit and a scoop of greens.  Surprisingly palatable.  Once I run out of protein powder, that might become something I stick with.  I dig the limited ingredients. 

 Training Log: Entry 2728

PM WORKOUT

MAX EFFORT

(2) High Handle Trap Bar Mat Pull

5x155

5x245

3x335

1x425

1x515

1x605

1x675

1x730 (+5lb PR from last week)

1x735 (+5lb PR from previous set)

GIANT SETS (dead-row-chin-neck)

2 count pause high handle trap bar pull 430

3x9

T-bar rows 155

3x9

NG chins (various grips)

1x10

2x9

Neck harness 45

1x30

1x25

1x21

CONDITIONING

Tabata SSB front squats w/bar

Notes: Unscheduled deadlift day, but I had this donut today

And wanted to put the calories to good use.  It worked.  Came into this feeling much stronger than I did on Monday.  That said, I pulled something my left oblique/glute on the final ME set, so I called it there and went into the supplemental work.  I have a feeling this will just be something annoying to deal with.

Was able to give more output on the conditioning today, so it burned more.  Call that a win. 

I start morning shifts next week.  Considering I haven't been able to sleep past 0500 for the past month as it is, this really shouldn't be a big deal: just have to fit in training.  Bought a lot of dried fruit to use as pre-workout carbs.

Training Log: Entry 2727

EARLY AM WORKOUT

TREADMILL RUN

Incline: 1
Speed: 6.7 mph
Distance: 6.55 miles (quarter marathon)
Time: 58:40

Notes: Still able to breathe through the nose the whole time.  I'm in the best running shape I've been in for a LONG time, which is comical given how little running I do.  I have a buddy that was a cross country dude growing up and runs trail runs now, and he's relayed to me that losing weight is one of the easiest ways to get better at running.  I believe it.  The conditioning work most likely helps too  The first 10 minutes always feel rough, but after that I settle into a groove and feel like I can run forever.  I'm sticking with this distance until the race gets closer, but I honestly may just keep pushing speed and leaving distance alone.  I like spending so little time running.

Will mow the lawn/do some yardwork in a bit for more conditioning.  Also forgot to log a 2 mile walk post lifting yesterday.

 Training Log: Entry 2726

LUNCHTIME WORKOUT

GIANT SETS (chin-press-abs)

Close grip NG chins

5x50

5x95

3x120

3x130

3x140

3x150

Axle strict press

5xAxle

5x66

3x136

3x186

3x206

3x211

Standing ab wheel

6x10

GIANT SETS (weighted dips/DB press odd sets, log clean and press away/dips even sets-lateral raise-neck)

Weighted dips 90/DB press 50s

2x12/failure

1x10/failure

Log clean and press away 135/dips

3x10/failure

DB lateral raise 15s

1x12

5x11

Neck harness 45

6x20

Kroc rows w/restpause 105

19+4x105

CONDITIONING

Tabata rounds on BAS (20 seconds on/10 seconds off for 8 rounds) w/16oz gloves

Notes: 90 seconds rest for giant sets.  No rest needed for first 4 sets of main work.  Satisfied with the output for this workout, and my strength seems to have stabilized.  I think I'm going to go back to a 5/3/1 style approach for main work, now that I have a working TM to use.  My plan is to alternate main work between axle and trap bar week to week, and then do a FSL widowmaker set after the topset of the mainwork using the log.  Supplemental work will be alternating sets of the dips and behind the neck presses.  I think getting away from old lifts for supplemental work will give me some room to grow.

I keep coming back to kroc rows trying to make them work.  Rest pausing may bridge the gap for me.  I did these in the original style of the row, braced on a bench ala the REAL kroc row video

https://www.youtube.com/watch?v=WiH8BAK92Yk

Used straps, because that's the kinda guy I am.

Making today a high fat/low carb day.  Haven't had one in a while, due to going out to eat a bunch.  Felt the even burn of energy in the workout off 2 pieces of keto bread toast with heaping servings of almond butter.  Wonder if I'm on something with a 3 part carb cycle.  It's usually "high carb, medium carb, low carb", whereas I'm going "high carb/low fat, high fat/low carb, high protein/low fat/low carb"

 Training Log: Entry 2725

AM WORKOUT

Buffalo Bar Squat

5xBar

5x140

3x230

1x320

REST PAUSE (12 Deep Breaths Between Sets)

6x370

3x370

2x370

1x370

6x320

3x320

2x320

1x320

6x280

3x280

2x280

5x280

3 MINUTE REST

Reverse Hyper 360

4x12

CONDITIONING

Hang power snatch-jump over bar-jump over bar-hang power clean-jump over bar-jump over bar-repeat (w/115lbs)

8 rounds in 5:14

Notes: I noted that, whenever I used this approach to squat, my deadlift was doing it’s best, and whenever I deviated, my deadlift dropped. I know this is the style that gave me a 2 month+ injury, and I could feel the abductor getting mad during the workout, but for the first time in a while, it got BETTER as I did more squatting rather than worse. Just have to pay attention, take thing slow, and practically pause between the eccentric and the concentric. I can do that. Weight is a bit low and I wasn’t pushing to absolute total failure, but it was good to come back to this. My mobility is significantly better traveling through the squat and holding onto the bar, a product of stretching and weight loss to be sure. I had some more in me, but since it’s been a while since I’ve trained this way, I capped it. I typically limp for 4-6 days after a workout like this, but maybe all the 100 rep workouts have done something for me.

Really focused on keeping my form on the reverse hypers today. Hard arch at the top.

Had a few decent snatches in the conditioning workout, but mostly pressing out. Blame it on fatigue.

Weighed in at 180.8 this morning. Dangerously close to seeing that 1 and 7 as the first 2 numbers. Crazy I managed that after eating out for practically every meal for 5 days. I even had an extra meal on each day: a legit breakfast on top of my yogurt on PB fit. I may start gradually adding some calories by way of dried fruit around my training to see if I can get away with it.

 Training Log: Entry 2724

PM WORKOUT

(2) Incline DB Bench press 105s

1x17

1x11

1x9

Axle bench press 210+chains

2x10

1x9

Swiss bar incline bench 200

3x10

Pull ups between sets of benching

9x8

1x10

Dips

1x52

1x41

1x40

Poundstone curls

120xAxle

Notes: 3:00 between sets of benching, 2:00 between sets of dips.  I've elevated the incline 1 more notch for this cycle, and this has been a solid performance on it.  It's now set to the same angle as the incline swiss bar benching.  Definitely curious to see how this continues to progress.  Alternated sets of swiss bar and flat bench per usual.  Dips were pretty crazy, which makes me wonder if my bodyweight is down.  Nutrition is still all over the place, but I'm sticking with the principles.  Starting to burn out on being lean and really want to start "building" something again, but I'm waiting to see what my blood lipids look like in Sep before I make any decisions like that.

Order of training is all mess up this week: just doing the workouts that are faster on the days family is home and the longer ones when I'm on my own.  

 Training Log: Entry 2723

MAX EFFORT LOWER

Warm up: 45 minutes of lawn mowing

(2) High Handle Trap bar Mat Pulls

5x135

5x225

3x315

1x405

1x495

1x585

1x675

1x725

2x1x700

GIANT SETS (dead-row-chin)

2 count pause high handle trap bar pulls 430

3x8

T-bar rows 155

3x8

NG chins (various grips)

3x9

Conditioning

Tabata SSB front squats (20 seconds on/10 seconds off for 8 rounds)

Bar only: no extra weight

Notes: 3:45 between heavy pulls, 2:00 between giant sets.  Stopped wimping out on the Max Effort work and went back to getting in 3-4 heavy pulls like I've supposed to have been doing.  725 was really grindy, as shown in the video, so took it down to 700 and pulled an even grindier rep on the final pull of 700.  Wish I got that one on video.  Cut the giant set a little short because I had a function to get to.  Skipped the post workout meal to make some room for food truck mexican food at the function.  Speaking of, nutrition has been crazy since Friday: been eating out for the majority of the meals.  I'm still a total diet queen and have kept things as close to on the menu as possible, but it most likely means I've been on the low side for protein.  Will give myself a few days to even out and see what happens.

Been in a real 90s mood the past few months, hence the Nirvana.  

 Training Log: Entry 2722

Static now seems so obvious, haha. There are TONS of low tech solutions for getting a strong grip out there. A classic from Pavel is to just wring out a wet towel as hard as you can. Keep wetting it as needed. Super simple.

---

Buffalo Bar Squat

8xBar

8x100

8x140

8x190

8x230

8x280

5x320

5x280

5x230

5x190

5x140

5x100

20xBar

50 NG chins in under 5 minutes 

Notes: In case you don't want to watch 20 minutes of squatting, I only rested long enough to change plates between sets.  My left hamstring was giving me warning signs on rep 1, so I had to take things slow on the eccentric. Felt something pinch and burn on my right lower ab on the backdown set of 140. If I weren't dealing with that nonsense, I would have either gone for 8s on the way down of pushed 140 as my max rep set, but this still answered the mail, as this was coming off my third night shift and I just wanted to get in and done.

The first 2 sets are literally the warm up for this workout.  I did 3 standing high jumps before that but that's it.

Cycled between grips on the chins, just because I was actually a bit unsatisfied with the workout and wanted to get in a little more work and earn a post workout meal. It's tough, because I have company coming over and don't want to spend the whole time being sore and limping around, but I am finally about healed on squats.

Got the next 11 or so days off work. Should be great.

Training Log: Entry 2721

EARLY AM WORKOUT

(1) Low incline DB bench 105s

1x19

1x12

1x9

Axle bench press 210+chains

2x10

1x6

Swiss bar incline bench 180

3x10

Pull ups between sets of benching

7x8

3x7

1x10

Dips/chain curls superset

1x46/12

1x36/12

1x31/12

2x30/12

Notes: 2:00 between sets.  Worked a 12 hour shift overnight, ate my pre-workout meal on the ride home, dropped off the kid and hit this.  Felt even better than yesterday's: most likely found my groove on this schedule.  That said, mental fog was present because I totally screwed up loading the incline bench by 20lbs.  The 35lb bar always makes me struggle with plate math, and totally I totally whiffed.  Oh well: most likely needed a lighter day.

I'm planning on alternating weeks with the curls at the end.  As much as the chains really are tearing up my arms, the Poundstone curls were really just pumping up the whole body and seem too valuable to completely get rid of.  I'm thinking on the final week of the 3 week wave I'll do chain curls, since it's when I'd get the most sets in, and otherwise Poundstone curls.

Next week, the bench incline goes up another level.  We'll see how the protocol carries through on that.

Digestion has been going crazy past few days: also something I attribute to sudden change in sleep and nutrition.  Just another variable at play.

Came up with my squat workout for tomorrow: going to start with the bar, do a set of 8, rest long enough to load a 25 per side, set of 8, strip it and do a 45 per side, set of 8, add the 25, repeat until I can't, then walk it back down.  I wanna get it done quick because I'll once again be coming off a night shift and I have company coming into town, and I'm thinking I can just count the earlier sets in the workout as my warm-up.

Training Log: Entry 2720

EARLY AM WORKOUT

GIANT SETS (chin-press-abs)

NG weighted chin

5x50

5x95

5x105

5x110

5x115

4x120

Trap bar strict press

5xBar

5x98

5x135

5x185

5x205

5x210

Standing ab wheel

6x10

GIANT SETS (row-weighted dip/DB press odd sets BtN press/dip even sets-lateral raise)

Head supported keg row 150lbs

6x12

Weighted dips 90/DB press 50s

1x12/failure

1x10/failure

1x9/failure

Behind the neck barbell press 105/dip

3x10/Failure

DB lateral raise 15

6x11

Band pull apart

1x50

Notes: 90 seconds rest between sets.  Worked the night shift, ate my pre-workout meal on the drive home, got home, dropped my kid off at summer day camp and came around and hit this workout.  Went much better than I expected.  I was nodding off at work at the end, but around the 3rd set of the day I had woken all the way back up and was ready to perform.  Hit just the right weight with that 5lb increase on the trap bar.  On the very last rep of the final set of BtN presses, I tweaked my left trap.  Nothing serious: just a stiff neck, but let's me know I need to make sure I'm keeping form the whole way through.

I've grown to really appreciate the BtN press as a shoulder builder, because it's doesn't allow me to use anything else to complete the press.  I'm using very little weight compared to my traditional strict press, I'm barely finishing the set, and then when I go to the dips I can still knock out a bunch of them, which shows me that my chest and triceps aren't terribly fatigued from the pressing, but since I can't do any more reps on the press itself my shoulders are absolutely torqued.

Was incredibly vascular after the workout was over.  Part of that I'm sure is just nutrition and hydration being all over the place with the weird schedule.

Training Log: Entry 2719

LUNCHTIME WORKOUT

MAX EFFORT

(4) Mat Pulls

5x135

5x225

3x315

1x405

1x495

1x545

4x585 (+1 rep from last week)

https://www.youtube.com/watch?v=w0oXgj3bgnM

GIANT SETS (dead-row-chin-swing-neck)

(3) Deficit 2 count pause deadlifts 315

3x8

T-bar row 152.5

3x9

NG chins (various grips)

2x9

1x8

KB swings 45

3x8

Neck harness 45

1x29

2x27

CONDITIONING

Lapping a 135lb stone of steel 30 times

2min 15 seconds

Notes: 2:00 between giant sets.  Had 5 on my mind for the topset today, but also knew it was lofty.  Considering I'm still walking like a wind up toy after my Deep Water-esque squat workout on Friday, this was a stellar showing.  Hamstring were so sore I couldn't really get into position to lap the stone during conditioning, so I was basically rowing it off the floor into my lap.  Threw in the KB swings because I've been re-reading Dan John's "Never Let Go" and it's gotten into my head.  Will most likely do some Tabata SSB front squats when my legs feel decent because of that too.

Starting night shifts tonight.  Nutrition is going to be everywhere for a while.