Training Log: Entry 2402

LATE AM WORKOUT (0840)

 

Chins (various grips)
30+7+7+6

 

GHR
20+8+5

 

GHR sit ups
20

 

Behind the Neck Barbell press (1 minute rest between sets)
10x65
10x70
10x75
10x80
10x85
8x90
8x80
9x75
9x70
9x65
9x60

 

DB lateral raises rack run (no rest between sets)
25x10lbs
15x20
10x25

3 minute rest

10x25
15x20
25x10

 

Full ROM plate raise w/10lb bumper plate
100 unbroken reps

 

Band pull aparts
100 reps with resting as necessary

 

Low cable high face pull 20lbs on stack
5x20 w/2:30 between sets

 

Dips w/rest pause
51+a bunch of other sets to get to 100 reps

 

Kroc rows 120
1x19

 

CONDITIONING

 

Tabata battle ropes

 

Notes: Deload week for 5/3/1, so gave the Paul Carter 500 rep shoulder program an earnest try.  I will give it credit: it’s much better done on it’s own vs as a supplemental program.  It’s a workout in and of itself and probably needs to be treated like that.  Got a much better pump.  Knowing how things were supposed to go also helped.  Much better pump on the BtN presses, and giving that full ROM raise unbroken effort goes a long way.  That said, this still isn’t as “pumpy” a workout compared to what I do at home.  Shoulders feel annihilated at the end though, it’s interesting.  Threw in the dips and Kroc rows to keep some element of my at home training there.  Been appreciating the battle ropes as an upper body finisher. 

 

Undecided on if there will be a 2 a day today.  Going to try to get in another Litvinov tomorrow before I travel back home.

 Training Log: Entry 2401

AM WORKOUT (0300 Wake up, beat the alarm)

Barbell squats

5xBar

5x135

3x225

REST PAUSE (12 Deep Breaths between sets)

2x315 (racked and adjusted belt, then immediately)

11x315

6x315

3x315

2x315

1x315

9x275

5x5x275

15x225

Chins (various grips)

22+7+6+6+5+4

Plate stack leg press

104 reps (only locking out to recover enough to get in more reps) with 170 on the stack immediate dropset to

50 reps of the middle portion of the ROM with 70 on the weight stack (no lockout)

Band pull aparts

1x30

KB swings 70lbs

4x20 w/90 seconds rest between sets

GHR sit ups

20+8+5

CONDITIONING

Assault Bike tabata intervals

Notes: Thinking of calling this one "The Princess Bride" workout, because absent a real plan I just went "to the pain".  There is not a single barbell with center knurl in this joint, and with me doing barbell squats for the first time in years and being a low bar squatter, I didn't want to go too heavy on a first thing in the morning workout.  On the first attempt at 315, I felt that pinch/burn I get on my abdomen from when I try squatting heavy without a belt on, which showed me my belt wasn't doing anything at the moment, so I readjusted it until it was providing some benefit and had a successful training session from there.

The 5x5 at 275 was funny: I accidentally did a second set of 5 when I meant to go down to 3, and then figured "well hell, let's just make it a 5x5 while I'm at it".  I might keep that up.  I've always thought there was room for some straight sets in this workout.

KB swings were a decent reverse hyper substitute.

Went full on Deep Water with the leg press.  Original goal was just to dropset it like the belt squat at home, but I kept finding more and more reps in me.  In truth, I shut it down while there was still something left, because I know that even though I may be feeling "good" in that moment, I will suffer a TON later if I keep pushing stupidly like that, and I still need to be able to move around for the next few days.  Still, sets like that are how we grow.

Once again, came into this feeling like hell and performed well.  Seems to be the story.  Got some of the best sleep I've gotten in a LONG time.  Only woke up twice: once at 2200 for some reason, and then once at 0300, at which point I figured I may as well get things going.

 Training Log: Entry 2400

AM WORKOUT (0300 wake up.  Beat the alarm.  The AC went out and I couldn't sleep)

High incline DB bench

4x115

7x105

DROPSET

9x95

4x70

6x55

Close grip incline bench 185

1x10

1x8

1x7

Bench press 225

2x10

1x7+3+3 (rest pause: 12 deep breaths between sets)

Pull ups between sets of benching

12x10

Dips Rest Pause (12 deep breaths between sets)

50+18+16+16

2 MINUTE REST

35+16+12+12+14+11 (maybe...something like that, either way, over 200 total reps with all the rest pauses)

Cable curls

100 reps employing dropsets

Tabata battle ropes

Notes: The DB bench went well.  Saw progress all around.  Didn't beat previous reps on the topset, but I had much better control of the bells and WENT for a 5th rep after the 4th: just didn't go anywhere.  Follow-up bench sets just felt solid all around, chins are progressing, curls were solid, etc.  No idea if bodyweight is going up or down.  I'm feeling beat to hell but strong too.  It's a weird situation.  I've got a few more days away from home and will have just enough time to re-establish my baseline before having to do it all again.  I am happy I got my health sorted out and decided I wanted to gain before this all kicked off, as otherwise I'd be going nuts.

Speaking of nuts, I learned from this experience to pack/buy a nut-butter instead of JUST mixed nuts.  They're a fine fat source, but can be a bit tough on digestion when eaten EVERY day.  Also pretty sure I need to avoid seafood for a while, as I've been eating tuna everyday and need to let my mercury levels even out.

Been making some WEIRD food combos out of what I have available.  Mixing tuna with greek yogurt, mustard, PB fit and protein powder.  Thinking about trying out riced cauliflower with greek yogurt and protein powder to make rice pudding.  Normalcy is overrated.

PM WORKOUT

Let me just write this one out in a narrative.  Originally, the plan was to just got on a gentle 1 hour walk.  I've been training super hard all week, 2 a days have been standard, and I told myself I was just going to get in a little activity.

15 minutes into my walk, I stumbled onto a fitness trail, and it just seemed like a sign.  There was a pull-up bar there, and a little circular path around it, so I did a set of pull-ups, walked the circle, did a set of chin ups, and repeated.  Since I did 120 chins this morning, I went for 130 reps on this, to end up at 250 reps total, because I'm a slave to base 10.  I timed it to be around 2 minutes and 50 seconds to walk the circle, so it was a nice little built in rest period.

Shook out like this (keep in mind alternating pulls and chins each set)

20-16-13-12-12-11-10-9-9-9-9

Then a 15 minute walk back

So a kinda sorta easy workout.

On the food report, I just ordered a bunch of these to bring next time I'm here

They also have an apple crisp flavor I ordered.  Shoulder answer the mail of getting in easier fats.

 Training Log: Entry 2399 

AM WORKOUT (0326 Wake Up: beat the alarm)

 

Touch and go deadlifts
5x135
3x225
1x315
REST PAUSE (12 deep breaths between sets)
10x405
5x405
3x405
2x405
1x405
10x315
5x315
3x315
2x315
1x315
21x225

 

V-grip low cable rows (rest only long enough to change plates)
10x1 plate
10x2 plates
10x3p
10x4p
10x5p
10x6p
10x7p
10x8p
10x9p
7+3x10p
Flip cable attachment upside down (wide part now at top instead of bottom)
7x9p
7x8p
7x7p
7x6p
7x5p
7x4p
7x3p
7x2p
7x1P
50x3p

 

Band pull apart
1x30

 

Hammer strength lat pulldown machine (loaded a 45 and 25 per side, 1 minute rest between sets)
1x13
1x12
1x11
1x10
1x9
1x8+6 (rest pause)/dropset to 45 per side for 1x12

 

 Kroc row off incline bench 110lbs
1x21

 

GHR (rest pause)
25+8+8

 

CONDITIONING

Tabata intervals on Rogue Assault Bike

 

 

PM WORKOUT

 

50 chins, various grips

 

DT-lite (found this in Jamie Lewis’ book, might be a Crossfit Wod)

 

5 rounds of

12x135 deadlift
9x135 hang clean
6x135 push jerk (more of a push press for me)

Done in 14:18

 

GHR sit ups w/rest pause
12+8+8

 

 

Notes: LOT going on with all of this, let me see if I can sum it up well.  First, my belt isn’t fitting well on this trip.  I took the larger belt I typically wear over my soft belt and sized it to my current size, which means there’s already substantial overlap with the extra leather, and my waist seems to be shrinking even more, so it’s just not seated well.  For a deadlift workout, that just seemed like bad ju-ju, especially using equipment I’m not familiar with (semi-ok bars, stupid wide bumpers, etc), so I took things easy as far as weight went and went Xeno deads.  It was the right call, as I just didn’t have much to give first thing in the morning with all those circumstances: 10x405 wasn’t the hardest effort I could give, but it was hard enough.  After the final set of 21, I was satisfied with the effort I put out.

 

From there, just wanted to play with toys I don’t have at home.  The huge pyramid up on the cable rows gave me a chance to recover from the deads on the way up and then some solid work on the way back.  Hammer strength machine was interesting.  It’s more a hybrid of a pulldown and a row, as the movement isn't straight down but angled.  Was good enough to get in some work.  And it's cool the place has heavy enough DBs.  They actually go up to 150: I might give that a go before I leave.

 

For the PM, I was looking for something that was a good conditioning workout and fit “back day” and found “DT”.  It was supposed to be 155lbs, and I tried that for the first round, but the hang cleans just killed me on it.  I’m so lacking in explosiveness, and especially do using someone elses’ equipment.  I cut it down to 135 so I could get in some productive work.  Still a total buttkicker, especially when done hours after my back day.  My grip, in particular, was fried. 

 

 

Had a Double Double from In n Out for lunch today.  My first legit cheeseburger in months (I’m not counting the 2 bites I had yesterday: this was a start to finish experience): completely worthwhile.  I also stopped inside a Burger King, just to have the experience of being inside of one.  I got a large diet coke, but looked at the menu and they brought back the Steakhouse king.  I have legit happy memories surrounding that sandwich.  I said outloud to myself “Eating healthy sucks”, haha.  The more I focus on my health, the more I discover how much of my life revolved around eating not great food in large portions.  The changes have all been positive, but I’m not going to lie in that I miss it.

 

But that said, I’m surrounded by co-workers now and I see their daily habits.  There’s a dude that has a new fast food breakfast sandwich for breakfast every morning.  I see his waistline: he holds all his fat there, which I know is not a good sign.  There’s a group selling HUGE breakfast burritos every morning while we’re here, and I see the people who make the choice to have one every morning, and the impact is obvious.  It’s all choices and consequences, and it’s fascinating to observe the choices people make.

 Training Log: Entry 2398

AM WORKOUT (0320 wakeup: beat the alarm)

1hr 45mins of continous running outdoors

Notes: Wanted to get in a long run, since I haven't done a real one since the start of my half marathon training and now it's about a month away.  This was a big confidence booster in that regard.  Pace was gentle: breathed through the nose the entire time.  First 7 minutes are always the roughest, especially recovering from the Litvinov thing I did the other day, but I hit my stride well enough and eventually found a good pace.  Little tender around some connective tissues, but nothing broken.  Definitely putting those Finibards to the test: ran this whole thing off one of them.  T nation knew a sucker when they saw one with me, because sending me some free ones got me hooked and now I'm pretty sure this is what I'm going to eat on race day, and maybe for strongman comps too.

On that note, I made a really awesome greek yogurt parfait for after my run.  Fat free greek yogurt mixed with 1 cup of Special K protein+, a scoop of chocolate whey and a serving of PBfit.  I honestly might phase milk out of my diet at this point and stick with greek yogurt, as this was really enjoyable and an even better macro breakdown.

 Training Log: Entry 2397

AM WORKOUT (0330 Wakeup)

Chins (various grips)

30+7+7+6

Barbell strict press

5xBar

5x95

5x150

3x170

5+1+1x190

11x150

GHR w/rest pause

25+8+5

PAUL CARTER’S 500 REP SHOULDER WORKOUT

100 reps of Behind the Neck Barbell presses w/1 minute rest between sets (11 sets)

25-15-10 rep lateral raise (go up on weight each set), 3 minute rest, 10-15-25 (same weights as before)

100 full ROM plate raises w/10lb plate (1 set, resting as needing, no letting go of set)

100 reps of band pull aparts (1 big set, no letting go of band)

5x20 leaning back cable face/high pulls (90 seconds rest between sets)

CONDITIONING

Tabata battle ropes

Notes: 90 seconds between top sets of strict pressing.  Still owe some ab work for the day: will try to get that in later.  Did things differently than at home, since I don’t have the same set-up.  I was looking forward to that Paul Carter workout, but the truth is that I’m a bit underwhelmed.  It felt less effective/pumpy than what I do at home with the giant sets, while still taking a long time.  I ended up shaving off some daily stuff to make room for it all.  Now, using it as a supplemental program to 5/3/1 is definitely not complying with the program, and I shortened rest times on the final exercise, which meant I was going lighter than would be the case, but still, I think my plan of making it a 6 week supplemental program has been put on hold.  Glad I had this to test it out.  I’ll see how my shoulders feel over the next few days.

Was feeling a bit dead coming into the workout.  Workday was long yesterday, co-workers wanted to go out for dinner afterwards, thought we’d be going somewhere big, but it ended up being a bit yuppy, so small portions.  Doing my best to keep cals up: I’m thinking I’m going to include post workout carbs everytime I lift at this point, since I don’t get nearly as many meals as I do at home.

PM WORKOUT

PM WORKOUT

Fran WOD 

21 thrusters /95lbs

21 pull ups (strict)

15 thrusters

15 pull ups (strict)

9 thrusters

9 pull ups (strict)

Time: 6:04

GHR sit ups with rest pause

10+5+5

Notes: Fran seemed like a good way to make up a little lost volume and get in some conditioning.  Improved time substantially with better proficiency in the thruster.  Going to try to get in a long run tomorrow, then deads on Saturday, which will have me back on my traditional schedule for what it's worth.

Appetite has been voracious.  Been nice to feel that way again.  I'm snacking a lot on the things I packed for the trip: regular meals are a bit tough to come by.  Caffeine is crazy as well.

 Training Log: Entry 2396

AM WORKOUT (0330 Wakeup)

SUPERSETS (Front squat followed immediately by Rogue butcher [prowler] loaded w/45lbs sprint on rubber floor, distance unknown, then slow push back to start]

2xBar (hamstring twing)/sprint

8xBar (changed to cross grip, seemed to be better on hamstring)/sprint

8x95/sprint

8x135/sprint

8x155/sprint

8x175/sprint

8x185/sprint

8x195/sprint

8x205/sprint

8x215/sprint

3x8x185/sprint

16x135/sprint

Chins (various grips with rest pause)

50 reps

GHR w/rest pause

20+8+5

GHR sit ups w/rest pause

12+8+6

Band pull aparts

1x30

CONDITIONING

Rogue assault bike tabata intervals

Notes: 90 second rest between sets of Litvinov inspired workout sets.  Left hamstring is real tight, and very first warm-up I used a clean grip and it snagged on me.  Using cross grip seemed to put me in a better position, so I just did that.  It's still tight, but I've walked this road before.  Great to cross this workout off the bucket list.  The original prescription was 3 sets, so after working up to a topset, I went back down to what was a decent workset.  The sprint at the end is definitely where the magic happens, and I was moving slow at the end there, but it was working it's magic.

Rogue bike was theraputic to the hamstring.  I might use it for the rest of my trip to work things out.

Think I'll keep those ab exercises in on the daily as well, so I can cut it out of my shoulder workout tomorrow.

I was talking about wanting to include an extra day of squatting on the programming, and I think this may work well.  1 day for buffalo bar, 1 day for SSB/Front squats, and 1 day for deadlifts for lower body work, and then just rotate the bench and press every other workout. 

Deads might not happen on this trip.  My belt fits pretty awkwardly, and about the only real alternative I can make happen is deficits deads for max effort.  I think I might just do a traditional back day and call it a deload.  Time will tell.

Nutrition isn't skipping a beat. Got some cheap protein powder, greek yogurt, PB fit, etc, all ready to go. I'm really liking the Finibas the more I eat them.  Acquired taste, but kinda nice to not have something overly sweet.  I'm definitely training hard off of them, so they support it well enough.

 Training Log: Entry 2395

AM WORKOUT (0330 wakeup)

GHR

1x32

NG chins (rest pause)

25+7+7+6+5

Band pull aparts

1x30

High incline DB bench

4x115

6x105

DROPSET

8x95

4x80

8x60

Close grip incline barbell bench

12x155

9x175

8x175

Barbell flat bench 225

2x10

1x7+3+3 (rest pause)

NG chins Between sets of benching

15x9 

Dips (rest pause)

42+17+14+13+11+3

Cable curls dropset

A jillion reps

CONDITIONING

Tabata battle ropes

Notes: 2:00 between sets.  Made the most of having some new toys to play with and changed things up since this is already just my bench day anyway.  Got in the daily stuff as a warm-up, then went to town.  Been a long time since I used a barbell for any sort of pressing: it feels like a toy after all the time with the axle.  Being able to hit sets of 225 on the bench at the end of a workout is reassuring.  Always wanted to try some close grip incline benching after reading about it with Westside back in 08: I think it's viable with my junky shoulder.  Might bring that into the rotation sometime.

First exposure with battleropes was pretty neat.  They actually had a climbing rope I wanted to try, but after all the chins my grip was fried.  

Ran the whole workout off the Peanut Butter Finibar.  Once again: no allergic reaction, so it's a win.  It's a higher carb breakfast than I normally would have before a bench day, but I packed 10 of them for the trip so they may as well be my breakfast.  I'm lazy and they're easy, haha.  I always liked bars for breakfast for that reason.

Also, it's not a real commercial gym workout if you don't take a locker room selfie, so here' mine

PM WORKOUT

32 minute outdoor run

Notes: While I got so much downtime, I figured I'd get some running in on this trip and help improve my running shape for the race.  Another "nose breathe only" run, didn't feel exhausted when it was done, pace felt good and stride was strong.

I think tomorrow I'm going to do a workout I always wanted to do: Dan John's Litvinov Workout.  The space I can train at here has racks right next to a prowler pushing track, so it's a rare opportunity to make it happen.  405x8 front squat ain't happening, and my left hamstring is twingy, but I'll see what I can make happen.

 Training Log: Entry 2394

AM WORKOUT (0400 wakeup)

Buffalo Bar Squats

5xBar

5x140

3x230

1x320

REST PAUSE (12 deep breaths between sets)

5x390

3x390

4x2x390

1x390

5x320

4x320

3x320

2x320

1x320

8x300

16x220

SUPERSETS (squat-hyper)

Belt squat 150

3x20

DROPSET

20x150

12x125

20x90

20x45 (no lockout)

Reverse hyper 360

4x13

CONDITIONING

Tabata KB swings 45lbs

LONG REST (breakfast/walk kid to school)

Load 250+lb sandbag 1 rep

NG chins rest pause

30+10+7+3

Band pull aparts

1x30

Notes: Buffalo bar squats were a bit rough hitting it that ealry in the morning, so I took what I could get.  Had my first Finibar ever about 20 minutes before training.  They don't trigger an allergic reaction in me, which is a HUGE plus as far as bars go, as it's rare that I get that.  Taste was adequate, texture was good.  Price was right for sure.  I'm gonna be using them more for the next few days to get a real ruling on them, but it answered the mail if nothing else.  Training session went well enough, minus the topset of course, but that's to be expected.  Still gave it my all, and I made up reps on all those doubles.  I'm liking that approach I've come up with in my training: if topset is a bust, instead of just giving up, find a way to hit the rep total and still make progress.

Tweaked something in my neck on one of the sets of doubles on the top.  Just annoying.

I'd forgotten what it was like having all my weights again, and ended up having the plate tree tip over and knock my sandbag off the moving dolly, which is why I had to load it for a rep.  Considering I'm 30lbs lighter than I was the last time I loaded it, I was very pleased to be able to do it again.  I've missed doing that: it's going to come back into my training.  With winter right around the corner, it's a good time to get back into picking up heavy stuff in the garage.

"No lockout" is money on belt squats. Need to make that a regular thing.  Keep tension on the quads.

Originally wanted to do a Fran with KB swings instead of thrusters, but time was running short.  Was happy to get something in.  

 Training Log: Entry 2393

YESTERDAY'S WORKOUT

AM (0400) WORKOUT

Tabata KB swings w/45lb KB

Rest pause NG chins (normal-wide-narrow)

32-9-9

Band pull aparts

1x30

GHR

1x31

20 minute walk w/45lb vest with dogs

Notes: Done over the course of an hour or so, with breaks for breakfast and general "easing in" to the day.  The KB swings, chins and pull aparts were done first thing.  I'm REALLY liking starting my day with the KB swings.  Gets my heart rate up and body alive.  Also good for me to keep drilling that hip hinge.  Even if not always tabata, I may just make that a part of my life's daily routine.  

EDIT: Actually, wanted to get this down as well: date night was awesome.  Walking the pedestrian bridge was cool, beautiful sights, nice activity, but along with that I'm finding that, for the first time in a LONG time, I can really ENJOY eating.  I've always had such a huge appetite that going out to eat was typically about just finding the biggest thing on the menu and eating all of it, and I was so task focused that I really wasn't "present" for the experience.  Having dieted for so long and so strict would make me thing I'd do the exact same thing, but twice now I've learned that I've developed the ability to SAVOR my meals now.  We had an appetizer of southwestern style deviled eggs, which basically boiled down to 1.25 eggs for me (5 halves on the plate, split between the Mrs and I), and each bite was fantastic.  My meal was 2 fish tacos (technically 1 tilapia and 1 shrimp), and each bite was flavorful and enjoyable, with a side of rice and black beans, and then we split a piece of puff-pastry cheesecake.  There were larger menu items I could have eaten, red meat I could have partaken in, but I picked food that I thought would taste good and be enjoyable and I had a great night out as a result of it.

Just kinda interesting the way things develop.

 Training Log: Entry 2392

AM WORKOUT

Got up at 0410 this morning, and since I don't have to work my "daily exercise" became a morning workout.  Ended up doing

NG chins (normal-wide-narrow w/rest pause)

32-10-8

Band pull aparts

1x30

Standing ab wheel

4x15

GHR

1x30

Tabata KB swings w/45lb bell

Notes: Did the ab wheel so I could cut it out of the giant sets for my PM workout later and save some time, but I may actually start including it in the daily stuff so I can just phase it out entirely.  I think it fits right in.  I've forgotten just how much I appreciate the KB swing, and it may make similar appearances.  It just feels good to be able to train hard again.

On that note, got a million different ideas of what to do on my trip, which is funny given it's only 10 days away from home.  Once I know what I have to work with, I'll hammer out a plan, but so far my goal is to maximize time away from family and pour it into training.  Lots of 2+ a days.  Think those finibars are going to see some use.

PM WORKOUT

SUPERSETS (chin-press)

NG close grip chins 

3x50

3x95

3x120

3x130

3x140

3x150

Axle strict press

5xAxle

5x66

3x140

3x160

8+2+3x180 (rest pause)

Log clean and press away 140

1x15

GIANT SETS (dips/press or press/dips-RB lateral raise-pull aparts)

Weighted dips 100/DB press 50s

1x12/failure

2x11/failure

BtN press 120/dips

1x10/failure

2x8/failure

DB lateral raise 15s

6x13

Band pull aparts

6x13

Kroc rows 115 w/rest pause

23+5+4

Band pushdowns

1x21

CONDITIONING

Tabata boxing rounds on BAS

Notes: Rest pause on the press continues to be a solid challenge.  Seems to be just what I needed.  Cut out the ab wheel since I did it earlier.

The Kroc rows worked well enough.  The long handle kept running into my supporting leg, but I was able to sort out technique on it.  May end up using an incline bench next time.

Going on a date night.  Mexican food and then walking on a pedestrian bridge, so bonus conditioning.

 Training Log: Entry 2391

AM WORKOUT

(5) Mat pulls touch and go

5x135+chains

5x225+chains

3x315+chains

1x405+chains

8+3+3+3x495+chains (rest pausing 12 deep breaths between sets)

GIANT SETS (dead-row-chin-neck)

(1) Deficit 2 count double pause deadlift (pause on the way up and on the way down just below the knee) 315

3x8

T-bar row 160

1x8

1x7

1x6

NG chins (various grips)

1x8

1x7

1x6

Neck harness 55

2x14

1x12

T-bar row dropset

13x3 plates

13x2 plates

13x1 plate

CONDITIONING

150lb keg carry

360'

2x144'

20 minute weighted vest walk with dogs

Notes: 90 second rests between giant sets and conditioning.  Lower back was still pretty stiff coming into this, but I was pretty shocked with the drop off on the topset of mat pulls.  Most likely just pushing myself too hard.  I'm also stupidly carb depleted by the time I get to this workout in the week: was feeling dead.  I carb up beforehand and am eating post workout carbs, but I may need to play with post workout carbs in the meal of the workout BEFORE this one to make sure I am good to go.  Something to experiment with.

Made up for it with an extra rest pause.  I kinda liked that idea.  I was hitting those triples without too much issue.  May be the way forward.

Original plan for conditioning was stupid high power cleans, but it dawned on me that keg carries like this would be more time under tension.  Still room for cleans later, but I really like this approach to stuff.

Noticed my shoulder was clicking during my morning chins but not during chins in the workout.  Must just be a warm up the joints thing.

 Training Log: Entry 2390

Got in my daily stuff this morning: 28 GHRs, 30 band pull aparts, and this time did 50 chins in 3 sets (34 NG, 10 wide grip NG, 6 close grip NG).  My right shoulder has been clicking on chins for a few weeks now.  No pain, but just another data point.  Otherwise, I promised myself that this morning I'd allow myself to just sit on the couch, eat my yogurt, drink my energy drink, and ease into the day.  I've been feeling pretty beat to hell, and I imagine that my training is outpacing my nutrition.  I'm just excited to be able to train hard again, but I gotta be smart-ish about it.  I'll be carbing up tomorrow, which will be good.  Running with the Mrs later today.  Left calf is still acting up, so we both agreed that, if need be, we'll take it slow, and even transition to a walk instead of a run.  Race is coming up on 1 Nov and I haven't trained for it nearly as well as I did the first one.

On that subject, I leave on a business trip soon.  I'm totally being "that guy" and packign a suitcase full of bodybuilder food: packets of tuna and riced cauilflower, no sugar beef jerky, canned chicken/tuna, various nuts, and quest bars.  People like to eat out for every meal at these things, and it gets expensive and stupid.  I anticipate losing some weight as a result, which will give me more room to rebound.  Will do my best to hit the gym, but it's why I've been cramming in so much lifting.  Otherwise, I'll have opportunities to train my run.  I don't intend to hop on a treadmill, and will just log in some miles.

Another morning of mixed powdered PB and protein in the yogurt.  The chocolate and PB combo isn't quite a Reece's cup, but it's not bad.  I bet I could work some magic with some steevia and cocoa powder if I was so inclined.

PM WORKOUT

PM WORKOUT

5.3 mile run and 1.2 mile walk

Notes: The smoke from the CA fires has reached us and made outdoor breathing a little sucky.  I'm not moving fast on these outside runs, but I'm also not feeling out of breath doing them.  My body doesn't like the running, but I'm confident I can gut out the race, and I have time to prep for it from there.

 I got a sweet swag package from biotest

I may pack those finibars for my work trip and make them something I eat as my pre-training meal on high carb days.

 Training Log: Entry 2389

EARLY AM WORKOUT

50 minute walk w/45lb weight vest

Notes: First 20 minutes was leisurely walk with the dogs, then dropped them off and went for a more brisk walk on my own.  Was supposed to get my 80lb vest yesterday, but all that arrived was the weights: no vest.  Frustrating but not unexpected: second time CAP Barbell biffed the order.  That'll teach me to deal with them.  Hopefully resolution soon.

The walk wasn't what I'd call exhausting, but I was happy to be done when it was over.  Some extra weight will go a long way.  Need to find more hills too. 

Left calf cramped up bad on my last jump workout and has stayed kinked for a while.  Didn't notice it on the walk today, but it's still a bit tight.  Going to try running with the Mrs tomorrow: will see how that goes.

Intending on doing a crossfit WOD in the afternoon after work.  Something like thrusters and pull ups or Grace.  It's been nice being able to train harder/more with the bump in calories.

Mixed in a small scoop of protein powder with the yogurt/PB powder this morning.  I'm using the protein scooper in the PB powder and the PB scooper for the protein: makes for an interesting blend.

EDIT: Leaning toward Fran for the WOD today.  Having never done an actual thruster, it should be a decent breakin.  Plan to keep pull ups strict until I can't.

PM WORKOUT

Crossfit WOD FRAN 

21 thrusters (a front squat to push press) w/95lbs

21 pull ups (strict)

15 thrusters

15 pull ups (strict)

9 thrusters

9 pull ups (strict)

Time: 7:20

2 minute rest

Tabata KB swings w/45lbs

Notes: The hardest part of Fran was the thrusters, and specifically getting my body coordinated enough to do them.  First half was just a deliberate front squat followed by a press, but eventually I found my groove.  I liked this for what it was, and will keep it in the rotation.  KB swings made up for yesterday, as I got interrupted on the final set, and it's honestly just solid conditioning.

 Training Log: 2388

Been bad about logging.  Flood incoming.

---

EARLY AM WORKOUT (0300 Wakeup)

(3) Incline DB bench 105s

1x13

1x9

1x8

Swiss bar incline bench 205

1x10

1x8

1x7

Axle bench press 210+chains

1x10

1x7

1x6+4(no chains)+4(no chains) rest pause

Pull ups between sets of benching

5x9

4x8

1x10

Dips (rest pause)

50+19+17+17+17+18+15

Poundstone curls

100xAxle

Notes: 2:00 between sets.  Small victory on the DB pressing in hitting previous numbers with shorter rest: progress is progress.  Really liked the rest pause without the chains on the final set of benching: definitely making that a regular thing.  Also think rest pausing the dips is the way to go for the future.  Still ran the workout a touch on the short side, since I had to get this done before work.  Evening is going to be a little tight, but wanna get in a little more work and some conditioning, since I have to keep shaving that off.  Caffeine is going to be on the high side today: actually drank an energy drink in the middle of the workout, breaking one of my taboos about drinking stuff while I train.  Still not a fan of doing that.

PM Workout

20 minute weighted vest walk w/45lbs

NG chins rest pause (various grips)

30+9+7+4 (50 reps total)

Band pull aparts 

1x30

Tabata KB swings w/45lb bell

2.38 mile walk

Notes: Wanted to get in a 2 a day. Originally wanted to push the prowler, but found out that my street is full of black putty to fix cracks in it that my prowler kept pulling up, so went with the KB swings to get in some sort of conditioning.

Had a 12oz New York Strip Steak at Texas Roadhouse. First "real" steak in months. It was phenomenal. I was curious if I would lose the taste for it, but I just appreciate it even more.

 TKD Lesson

It's been a while, so we went over the basics.  Punches, front snap kicks, round kicks, knife hands, and then low block, middle block and high block.  Leg checks too.  Kid was pulling the whole "I can't keep my balance/flopping on the floor" thing again so I flat out told them "Balance is a key part of TKD.  I have taught you ALL the TKD you can learn without balance.  If you want to learn any more TKD, you will have to find your balance."  Suddenly, like a light switch, it was there.  Taught the kid horse stance, which was an adventure, but I think we got it.  I swear they don't have my genetics sometime, because as soon as they encounter resistance on anything they just quit.  That doesn't come from mom either.  Finished off the lesson with roundhouses, and they actually looked pretty legit.  

In nutrition news, may be switching the post lower body nutrition up a touch.  The dried fruit is yummy, but has a significant cleansing effect due to high fiber content.  That's not necessarily bad, but can be inconvenient on work days.  May consider swapping some of it up for grapes and bananas: both seem to be higher sugar and lower fiber.  One of the best meals I ever had was a banana pancake with honey syrup in Bali, and I could definitely replicate bananas and honey post workout and be happy with that.  The more obvious solution is rice cereal, but I really want to get more fruit in my diet.

 Training Log: Entry 2387

AM WORKOUT

Buffalo Bar Squat

5xBar

5x140

3x230

1x320

REST PAUSE (12 deep breaths between sets)

7x390

3x390

2x2x390

1x390

7x340

4x340

2x340

1x340

7x300

15x230

SUPERSETS (squat-hyper)

Belt squats 150

3x20

STRIPSET

20x150

20x125

10x90

10x45

Reverse hyper 360

3x13

1x12

CONDITIONING

That snatch/jump/clean thing I do with 115lbs

8 rounds in 5:37

Notes: 90 seconds rest between giant sets.  Did this a little earlier than usual, as I was having some bad head spins this morning and wanted to get my pre-workout carbs going sooner rather than later.  Fair chance I've been undereating: went to bed at 179, and I typically lose a fair amount during the night, so I may be walking around at less than 177.  Still upping the pre and post workout carbs, but I'm contemplating throwing in a scoop of protein powder in with my yogurt in the morning to get it a little more dense.  Possibly half a scoop.   

That belt squat stripset is money.  It's exactly what I wanted out of it.  In the future, I may go with 10lb metal plates so I can make changes even faster and less dramatic, but so far the mail is being answered.

My back was screaming through this workout.  I've been running all my training together recently and I'm sure it's showing, but I'm going on a business trip at the end of the month and I'm unsure what the training situation will be like.

Going to get in a  mile walk with the Mrs soon, and already got in my 25 GHRs, 30 chins and 30 band pull aparts.  Going to try to get in a TKD lesson with the kiddo today.

Also, check out the sweet Derek Poundstone poster I got from Ironmind over Labor Day.

 Training Log: Entry 2386

TIME HAS NO MEANING ANYMORE WORKOUT

Let me review my past 48 hours sleepwise.

On Thursday, I worked from 2200-0600 Friday, came home, trained from 0645 to 0800, then ate 2 meals and made my food for my next shift before getting to sleep at 0900. Slept until 1300, walked the dogs, did some errands, ate with the family, took a nap from 1800-2000, then worked from 2200-0600 Saturday.  I did this workout at around 1330, and I still haven't slept, so the last time I slept was 1800 on Friday for 2 hours.  Really not sure where I am on the timeline...

Anyway...

GIANT SETS (chin-press-abs)

Weighted NG chins

5x50

5x95

5x105

5x115

2x5x120

Axle strict press

5xAxle

5x66

5x131

5x151

9+4+2 (rest pause) x 171

Trap bar strict press

14x131

Standing ab wheel

6x10

GIANT SETS (odd sets weighted dips/db presses, even sets BtN press/dips-lateral raise-band pull aparts)

Weighted dips 100/DB press 50s

1x12/failure

2x10/failure

BTN barbell press 120/dips

1x10/failure

2x7/failure

DB lateral raise 15s

4x13

2x12

Band pull aparts

4x13

2x12

Kroc rows 105 w/rest pause

1x23+5+3

Miniband pushdowns

1x20

CONDITIONING

45lb weighted vest walk with dogs for 20 minutes

Notes: 90 seconds rest between giant sets.  No rest between first 4.  Woulda liked 10 on the topset, but given the circumstances, I'll take it.  Rest pausing is legit: got a significant pump.  Really takes something else doing this on strict pressing vs benching.  Pump continued being crazy through the supplemental work.

Re-read the Kroc rows 101 article and now I'm focusing on stretching the lat at the bottom and pinching the shoulders together at the top.  Kroc rows just look like sloppy rows, but goddamn is there a lot going on under the hood.  They keep feeling better and better the more I drill them though.

Got in the push downs at the end.  Do want to include that more often.

This workout was off schedule, but I had the opportunity and took it.

I've added band pull aparts to my daily training today, so ended up doing 23 GHRs, 30 chins and 30 pull aparts.

HEALTH UPDATE/WAY FORWARD

HEALTH UPDATE:

Got called from my Doc's office today.  Great news.

LDL: 64 (a drop of 136 points in 3 months)

HDL: 84

Triglycerides: 46

They said "It looks like the medicine is working".  I politely told them to f**k themselves in my head.  I'm scheduled to meet with the doc in person next month, at which point I'll discuss the possibility of coming off the meds, but I'm elated by this outcome.  This is the lowest I've seen my LDL...ever.  I started getting it tested when I was 21-22 and even then it was higher than this.  I'm actually in what is considered "normal" range (right in the middle), and even my total number would be considered ok, which typically doesn't happen due to my super high HDL.

I'm very pleased that my HDL and triglycerides remained good.  I was worried that my radical nutritional change may have impacted that.  It looks like I'm getting the blessing of my genetics while overcoming the curse as well.

Got training in as well.  Still on nights, so I came home, slept for 4 hours, woke up, had my yogurt with naked PB (PBFit without sugar or salt) and then ran 6 miles with the Mrs in 60 minutes and took my dogs for a walk with the 45lb weighted vest for 20 minutes.  Got in 21 GHRs and 30 NG chins.

The run was ROUGH.  My legs were still pretty pounded from my squat workout, and the low sleep and food were showing.  We ran outdoors with a light rain and tackled a lot of hills.  It was good for me.  I need to get in some road miles before my race.

All systems are go now for weight gain.  I'm making small changes now, because that's what I need to do.  I'm going to introduced post workout carbs on the same day I have pre-workout carbs: squat and deadlift workouts.  Post workout is going to be by way of fruit.  I know fructose is a bit controversial, but I'm still balancing health and performance, I have NO fruit in my diet, and this seems like an easy way to remedy that.  I'm also going to re-integrate red meat into the diet, but not make it the staple of my diet like it was before.

As far as the training front goes, my plan is to keep the basic structure the same, but start introducing intensity modifiers in each workout.  Rest pausing and dropsets are going to be key.  Once again: small changes.  Not everything needs an intensity modifier, but there will be at least one per workout.  Thinking of making my topset of press a rest pause, my axle flat bench last set a rest pause, a dropset on the belt squat, and a dropset on the t-bar rows.  I'm also planning on adding some sort of shrug on my back day (thinking dip shrugs right now: going to re-read Kelso's shrug book for inspiration).  The dips on the bench day will most likely rest pause just for the sake of time.

Going to keep the daily chins and GHRs.  I think those have been good for me.  Might include other movements too.

Will continue to push conditioning hard, but once the race is over running will be even more on the backburner.  I'm really digging the weighted vest walks though, and today I hit a hill doing it and felt it light up my whole body, so I may make incline treadmill walks with the weight vest something I include.

Got my Alpha Male today.  Took my first dose of it.  So many x-factors I'm introducing that there's no way to give it a good evaluation, but I don't care anymore, haha.

It's exciting times.

 Training Log: Entry 2385

AM WORKOUT (post night shift)

MAX EFFORT LOWER

High Handle Trap Bar Pulls

5x135

5x225

3x315

1x405

1x495

1x585

1x675 (ultra mega grind)

2x1x635 (somehow even more grindy)

GIANT SETS (pull-row-chin-neck-shrug)

Touch and go trap bar lifts 455

3x10

T-bar rows 3 plates

3x12

NG chins (various grips)

1x9

2x8

Neck harness 55

2x12

1x10

Dip shrugs

2x12

1x15

T-bar row dropset w/rest pause final set

12x3 plates

12x2 plates

12+9x1 plate

CONDITIONING

Stone of Steel to shoulder

10 reps in 3:11

Notes: The warm-ups moved fast, but I got to 675 and it was like it was welded to the floor.  Somehow, I eeked it out inch by inch and got the rep.  I DID come into this workout feeling pretty bloated, as my work eating schedule got a bit jacked up, but I imagine it was more just a product of being very fatigued with low bodyweight.  I was VERY pleased with the effort though, which is why I like the max effort method: the weight moved is just part of it.  I don't think I could have done a higher RPE.  Wish I got it on camera.

The shrug dips are interesting.  Very little ROM, but blew up my traps.  I'm thinking of rotating in a bunch of traps.

Went with touch and go for supplemental work.  Time under tension: it's a thing.  Should help me grow.  Now I have it on both deadlift workouts.

I like combining the dropset with the rest pause at the end.  I think next time I'll take it to even stupider lengths, but right now I'm just getting a feel for things.

REALLY liked the stone to shoulder, but can also see how it can tear up biceps, so I'll be cautious about it.

Post workout, I had 1 fig, 2 plumbs, a tablespoon of raisins and a tablespoon of raw honey.  All fruit was dried.  I then had a protein shake with 3/4 cup skim milk, 80 calories of greek yogurt, a scoop of protein and amazing grass supplement.  Trying to keep the fat really low and carbs and protein higher.    

 Training Log: Entry 2384

AM WORKOUT?  I did this after coming home from the night shift

GIANT SETS (chin-press-abs)

Weighted NG Chins

5x50

5x95

1x140

2x1x165

2x140

Axle strict press

5xAxle

5x66

5x156

3x176

6x196 (ultra mega grinder)

Log clean and press away 155

1x11

Standing ab wheel

6x10

GIANT SETS (weighted dips/DB press odd sets-BtN press/dips even sets-DB lateral raise-pull apart)

Weighted dips 100/DB press 50s

1x12/failure

2x9/failure

BtN Press 115/dips

3x10/failure

DB lateral raise 15s

3x13

3x12

Band pull aparts

3x13

3x12

Kroc rows 105 (w/rest pause)

1x25+5

Notes: 90 seconds between giant sets.  No rest between first 4 giant sets of main work.  Definitely need to walk the TM back, but I was really pleased with how hard I fought for the final rep of 196: haven't done that in a long time.  Everything else went pretty awesome.  Kroc rows keep getting better: think I've finally cracked them.  Came into this falling asleep and found energy as I went.  

More glamour shots.  No "doing the Dave" here: hard posing.

This is "stupidly low carb" pumped.  Be interesting to see what I could do with some water/sodium manipulation.