Training Log: Entry 2363

AM WORKOUT (0645 After working night shift)

Buffalo Bar Squat

5xBar

5x140

3x230

1x320

REST PAUSE (12 Deep Breaths Between Sets)

11x370

6x370

3x370

2x370

1x370

9x320

1x320

8x320

2x320

7x320

3x320

6x320

4x320

5x320

3x7x280

12x230

SUPERSET (1 min rest between sets, squat-hyper)

Belt squat 150 (no lockout)

1x19

1x15

1x14

STRIPSET

15x150

125

100

75

50

25

Reverse hyper 360

4x13

Standing ab wheel

1x20

Band pull aparts

1x50

Band pull downs

1x25

Chins (various grips)

1x20

3x10

Notes: Fantastic workout.  Just firing on all cylinders.  The topset wasn't an absolute grinder, so I pushed the follow ons hard.  Belt squat continues to be brutal.  Got in the majority of my daily work at the end.  Gonna try to get in some conditioning later: possibly a run with the Mrs.

 Training Log: Entry 2362

PM WORKOUT (1500)

OMAR WOD (adjusted: no space for bar facing burpees, so did regular burpees.  Thrusters w/95lbs per RX)

10 thrusters

15 burpees

20 thrusters

25 burpees

30 thursters

35 burpees

Time: 14:38

Notes: Saw this a few weeks ago, but was feeling too sick to give it a try.  It's not bad.  I wasn't moving fast enough through it to get a real intense burn like I do with Fran or Grace, but it still sucked and got me moving.  Will probably do something else before leaving for work tonight, and then I get 4 days off and can get back into a regular schedule.  Hoping to get some runs in.

 Training Log: Entry 2361

PM WORKOUT (1330 post night shift)

MAX EFFORT LOWER

(3) Elevated high Handle Trap bar pulls

5x135

5x225

3x315

1x405

1x495

1x585

1x675

1x710 (5lb PR from last week)

1x700

STRIPSET

Deficit deadlifts

(3) 13x325

(2) Repsx325

(1) Repsx325

(Floor) Repsx325

Reps x 255

Reps x 185

20x95

Neck harness 55

4 sets

Chins (all the grips)

10x10, resting long enough to put away plates

Band axle rows (1 minute rest)

2x13

2x12

Band axle shrugs

1x51

Kroc rows 115

1x24

Notes: Really great workout, especially given the circumstances.  Totally did not expect to get those max effort lifts up.  I think I may be sticking with this approach of trap bar for max effort and straight bar for supplemental: seems to be beating me up less.  Glad I could get the supplemental work on video.  I'm being lazy logging the reps right now because the schedule is tight, but work is getting done.  May sneak in a quick conditioning workout before work again.  On those axle rows, the first set is kind a wasted set, as it takes a bit to figure out the movement, but once I do it's really solid.

 Training Log: Entry 2360

AM WORKOUT (0830)

SUPERSETS (chin-press)

Angled NG pull ups

5x55

3x95

1x140

1x150

1x160

STRIPSET

5x95

5x55

5xBodyweight

Axle strict press

5xAxle

5x66

5x146

3x166

8+2+2x186 (rest pause)

Log clean and strict press away 150

1x15

GIANT SETS (press/dip or BTN press/dip-raise-pull apart)

Axle strict press 146

1x10/failure

1x9/failure

1x8/failure

BtN press 120

2x10/failure

1x9/failure

DB lateral raise 20s

4x11

2x10

Pull aparts 

6x15

Weighted dip stripset 

5x130

4x105

3x80

4x55

5x30

6xBodyweight

CONDITIONING 

Strongman fran (100lb log, strict chins)

21

15

9

6:58

This workout continues to feel better as I've included the strict press back in the supplemental work.  I'm becoming a better presser, which is allowing me to express better strength in the press.  Hitting doubles instead of singles on the rest pause sets was awesome, and I honestly didn't blow my brains out on the final rep like I normally do.

Supplemental work felt strong.  

I blacked out on rep 3 of the first set of the dips.  That seems to keep happening.

Strongman fran at the end of a press workout is a whole other animal.  I was dying.  

Working the night shift tonight.  Did tabata high handle trap bar lifts before coming in.  Feeling primed.

 Training Log: Entry 2359

AM WORKOUT (0830)

High handle trap bar pulls 135

1x251

Notes: Honestly wasn't expecting to top my previous best.  Came into this super beat up and underate yesterday in anticipation of some good old fashioned American gluttony today.  Quads pumped up instantly in the set and from there it just really sucked, but I kept finding more reps.  I honestly had some more after 251, but it was once again running into that whole "how much more is worth it?" sorta moment.  I've got a crazy topset buried in me somewhere that is going to come out one day.

Skipped the morning walk because I didn't wanna do it.  Engaged in my second favorite breakfast of all time: an energy drink and a quest bar. 

Also ran my daily work like a circuit this morning.  I prefer that approach.  I've been doing daily bodyweight reverse hypers instead of KB swings and they seem to be doing me some favors.

 Training Log: Entry 2358

AM WORKOUT (0700)

ALTERNATING SETS (incline/flat)

Close grip incline bench 195

3x10

Axle bench press 226

3x10

(1) Incline DB bench

8x105s

DROPSET

8x105s

3x105s w/reactive slingshot

3x105 w/metal catapult

8x50s

Reps X 50s w/slingshot

Reps x 50s w/catapult

12x25s

6 push ups

21x50s

Chins (underhand) between sets of benching

5x12

Sets of 11 for the rest

Dips (Rest pause)

51-24-25-25-21-4

Poundstone curls

136xAxle

Stone of steel to shoulder

12 reps (alternating shoulder) in 3:15

1 hour break

Axle Grace WOD

3:47

Notes: 3:00 between sets of benching.  Slept until 0530 again (wife's alarm going off).  I'm sure this has been good for me.  Bit of a rushed day after that, but got in a lot of solid training.  I was feeling really fatigued during the bench workout, but also getting a very solid pump and pushing out strong reps.  Nice to actually hit all my targets in a workout: been a while since I've done that.  Grace was brutal after all the work I did before it, but I'm getting better at it.

 Training Log: Entry 2357

MONDAY

LUNCHTIME WORKOUT

Buffalo Bar Squat

5xBar

5x140

3x230

1x320

REST PAUSE (12 deep breaths between reps)

10x370

5x370

3x370

2x370

1x370

8x320

1x320

7x320

2x320

6x320

3x320

5x320

4x320

4x5x280

15x230

SUPERSET (squat-hyper)

Belt squat 150 (no lockout)

1x17

1x16

1x15

STRIPSET

Reps of 150, 125, 100, 75, 50 and 25

https://www.youtube.com/watch?v=svmkbES4TcY

Reverse hyper 360

1x14

3x13

CONDITIONING

Stone of Steel extensions

19 reps in 4 minutes

Notes: 90 second rests between giant sets.  This was an unscheduled squat workout.  I was relying on my dog to wake me up to go walking this morning, but they were good and I slept until 0540 (wife's alarm going off), which was pretty awesome. Mrs and I were originally going to go running, but it started snowing, so I hit up the squats.  Went very well: came in strong.  Those belt squats are really working some magic.

 Training Log: Entry 2356

SUNDAY

AM WORKOUT (0300 wake up, beat alarm by 15 min)

SUPERSETS (chins-press)

Angled NG chin

5x50

3x95

3x120

2x3x125

6x95

Axle strict press

5xAxle

5x66

3x136

3x156

7+2+3x176 (rest pause)

Log clean and strict press away 135

1x15

GIANT SETS (press/dips OR BTN/dips-raise-pull apart)

Axle strict press 141/dips

3x10/failure

BtN press 120

1x10/failure

1x9/failure

1x8/failure

DB lateral raise 20

3x11

3x10

Band pull aparts

6x15

CONDITIONING

100lb log viper presses, each rep starting from the floor

25 reps in 4 minutes (4 minute time limit)

Dips (stripeset: no rest between sets, sets starting from bottom of rep)

4x130

3x105

3x80

4x55

5x30

5xBodyweight

Notes: 90 seconds rest between giant sets, rested long enough to change plates on the main work.  1 minute rest before conditioning work.  This was an awesome workout, especially for so early in the morning.  Really feeling like my old self.  I'm discovering that much of my press drop off can be attributed to a lack of proficiency, as I'm re-learning the groove on these supplemental sets.  I think I'll be seeing solid growth over the next few training cycles.  I liked what I came up with for conditioning: got some more shoulder work in and got some back work in.  The dip stripset continues to improve and I feel like it's got a lot of raw strength in it starting from the bottom.

 Training Log: Entry 2355

AM WORKOUT (0415 wake up via dog)

Very long weighted vest walk with the youngest dog (much faster pace)

Daily work

1400 WORKOUT

Fran+ (95lb thrusters, strict pull ups)

21 thrusters

21 chins

15 thrusters

15 chins

9 thrusters

9 chins

5 thrusters

5 chins

Time: 7:18

Notes: Ever since getting back from the walk, been feeling nauetious all day.  I tend to catch a bout of gastroenteritis around this time of year every year, so hoping that doesn't happen.  Original plan was to do the Omar HERO WOD, but between space issues and the general feeling of sickness, I stuck with Fran.  Working the morning shift tomorrow, so will get up stupid early for a press workout and go from there.

 Training Log: Entry 2354

AM WORKOUT (0700 start time, after working all night)

MAX EFFORT LOWER

(3) High Handle Trap Bar Mat Pulls

5x135

5x225

3x315

1x405

1x495

1x585

1x675

1x700

1x705

RESTPAUSE

Deficit deadlifts (number in parenthesis indicates amount of mats standing on)

(3)12x325

(2)10x325

(1)8x325

(Floor)8x325

(Floor no longer rest pausing)8x255

12x165

20x95

Chins (various grips, resting long enough to put away plates)

5x10

5x5

2x8

1x9

Axle rows against light bands (1 minute rest between sets)

4x12

Axle shrugs

1x50

Kroc rows 115

1x27

Band pull aparts

1x50

Notes: 3:00 between ME lifts.  This was a great workout, especially given the circumstances.  Good to get over 700 moving again.  Right hip still not 100%.  I'm thinking some daily reverse hypers may be in order.  But I noticed that if I slowed down the eccentric a little on the ME work it felt better.  It seems it's the rapid unloading of weight that really drives it crazy.  Those rows against the bands continue to be money, and the shrugs are awesome.  I never cared for shrugs because of how much weight you need to load up, but the bands make that a non-factor.  

Going for a walk with the Mrs later today.

 Training Log: Entry 2353

AM WORKOUT (0500 wake up via dog)

45 minute weighted vest walk.

LUNCHTIME WORKOUT

Axle Grace in 3:45

Notes: Working night shift tonight, so plan is to keep training on the lighter side today, spend the whole shift eating, and then hit my deadlift workout when I get back home and stay up the rest of the day to get my internal clock back on point.  Probably get in a few short workouts throughout just to keep blood flowing.

 Training Log: Entry 2352

AM WORKOUT (0407 wake up via dog)

ALTERNATING SETS (incline/flat)

Close grip incline bench 195

2x10

1x9

Axle bench press 215+chains

1x7

2x5

DB Bench 

9x105s 

DROPSET (no rest between sets)

8x105

3x105 w/reactive slingshot

4x105 w/Metal catapult

10x50s

7x50 w/reactive slingshot

6(I think)x50 w/Metal catapult

15x25

6 push ups

25x50s

Chins between sets of benching (underhand)

4x12

Sets of 11 for rest

Dips w/rest pause

50+25+25+enough for 200

Poundstone curls

135xAxle

CONDITIONING

Stone of steel to shoulder

6 reps per side in 3:48

Notes: 2:00 between sets of benching.  The flat bench is getting worse, but I realized that the whole reason I threw on the chains was because I took away close grip benching and wanted extra tricep work.  Now that I'm close grip incline benching, I'm hammering the hell out of my triceps.  So next cycle I'm taking off the chains.  I may even do some reverse band work and really get in some overload.  I'm still seeing growth through out the workout, so that's a plus.  Dropset continues to be gnarly, and the stone of steel is an awesome workout.

Going for another run with the Mrs around lunchtime today.  Daily work is getting done: just getting tired of logging it.

 Training Log: Entry 2351

AM WORKOUT (0400 wake up via dog)

65 min fasted weighted vest walk

50 chins

50 pull aparts

25 pushdowns

Breakfast

High handle trap bar pulls 135

1x212

20 wide grip pull ups

Notes: My lower body is still pretty beat to hell from my Saturday squat workout and the run yesterday, and a 30 min EMOM front squat/SSB workout just didn't sound like it was going to fly, so came up with the idea on my walk to just go for broke on the trap bar and see what I could do.  212 was just about there.  My upper body seemed to be the limiter: was just not happy having the weight there for so long.  I like the idea of using this 5th day of training as a grab bag day: may let it get even more flexible in the future.

LUNCHTIME WORKOUT

Front squat 135 immediately to SSB 135

25/10

Notes: Legs still weren't feeling great and gym was still set up for a front squat/SSB workout, so did the "salt the earth" set just to force some blood flow.  This was without knee sleeves, no warm-up.  Nice to have that in me.

Will most likely cap the evening off with a walk with the Mrs.

 Training Log: Entry 2350

AM WORKOUT (0415 wake up via dog)

SUPERSETS (chin-press)

Weighted angled NG chins (new angle available with new rack)

5x50

5x95

5x100

2x5x105

11x50

Axle strict press

5xAxle

5x66

5x126

5x146

8+3+3x166 (rest pause)

Log clean and strict press away 125

1x16

GIANT SETS (press/dip or BTN/dip-raise-pull apart)

Axle strict press 136/dips

3x10/failure

BtN Press 125/dips

1x10/failure

2x8/failure

DB lateral raise 20s

2x11

4x10

Band pull apart

6x15

CONDITIONING

Strongman Fran (100lb log push press-strict chins)

21

15

9

BREAKFAST

Weighted dip stripset

3x130

3x105

3x80

3x55

4x30

6xBodyweight

Notes: These workouts are feeling better.  I definitely needed to bring the axle strict press back into the supplemental work.  I'm just plain old feeling stronger with it.  That grip on chins is a new angle for me: it's awkward and should be good for developing some interesting strength.  

Forgot to set the timer for Fran, but it still had me breathing hard, so good enough.  

Really like that weighted dip stripset.  I'm starting my dips from the bottom, which definitely ups the challenge, and should carry over to just being stronger in general.

Ran an unintentional experiment on sleep the past 2 nights.  Skipped my high fat meal before bed on my date night, since I had a high fat dinner and I ended up waking frequently through the night.  Last night, brought that meal back, slept very well.  Easy lesson learned.  The meal I've settled on is 2 pieces of keto friendly bread slathered with a healthy serving of natural peanut butter and then 4 pieces of celery topped with Nuts n More almond butter (cinnamon raisin flavor).    

 Training Log: Entry 2349

YESTERDAY

AM WORKOUT (0500 by way of dog)

1hr weighted vest walk

Daily stuff

LUNCHTIME WORKOUT

Buffalo Bar Squat

5xBar

5x140

3x230

1x320

REST PAUSE (12 deep breaths between sets)

9x370

5x370

3x370

2x370

1x370

9x320

1x320

8x320

2x320

7x320

3x320

6x320

4x320

5x320

3x6x280

13x230

90 second rest

Belt squat 150lbs using 25lb plates w/no lockout

2x18

1x16

STRIPSET (no rest between sets)

16x150

Repsx125

Painx100

Agonyx75

Sufferingx50

Numbenessx25

Reverse hyper 360

4x13

Standing ab wheel 20

EVENING

1hr 15min of axe throwing

Notes: That squat workout was the first one in a LONG time that felt like "the old days", to include the exertion headache at the end.  Those belt squats without lockout are legit.  I'm gonna stick with the 25s vs bumpers while standing on a platform: easier set-up and execution, and it meant I got to really blow my bains out on that stripset.  Most painful it's been in a long time.  Axe throwing as a blast again.

 Training Log: Entry 2348

AM WORKOUT (0400 natural wake up)

Close grip incline bench 195

1x10

2x9

Axle bench press 215+chains

1x8 (hit the j-hook hard)

1x8

1x6

DB bench press 105s

1x10

DROPSET

1x6

1x4 w/reactive slingshot

1x3 w/Metal Catapult

10x50lbs

9x50 w/reactive slingshot

Some reps  x 50 w/Catapult

20 something reps w/25lbs

7 push ups

27x50s

Chins (underhand) between sets of benching

3x12

Sets of 11 afterwards

Dips w/rest pause

50+22+20+ whatever else it took to get to 175

Poundstone curls

134xAxle

CONDITIONING

Unloaded stone of steel to shoulder

6 reps per side in under 5 minutes

Notes: Got the day off work and wanted to get the workout done so I'd have the rest of the day to myself.  Axle bench feels weaker while DB bench gets stronger.  I'm honestly contemplating making this a max effort day ala Westside now that I have the new rack to play with: I might do it in the month of Dec while I drop weight.  However, I'm digging that dropset I've come up with for the DB benching.  Playing with the different bench tools is having a pretty cool effect.  The close grip incline bench continues to prove to be a great movement.  Stone to shoulder also continues to rock for conditioning work, especially after all the chins and curls.

PM WORKOUT

Grace WOD with axle

3:42 seconds

Notes: Got my flu shot this morning, Doc told me to move the arm around: roger that.  I clocked myself in the head at the 50 second mark by dropping the axle directly onto my skull.  Thankfully nothing vital there.

 Training Log: Entry 2347

AM WORKOUT (0315 wake up via alarm)

(All performed fasted)

55 minute weighted vest walk

Tabata high handle trap bar pulls w/135

50 chins (various grips)

50 pull aparts

25 pressdowns

Notes: Working the morning shift again, so wanted to get something in beforehand.  Walked the younger dog: too cold for the old fellow.  Moved a bit faster as a result.  My lats were totally lit up while I was hitting the trap bar: my back day yesterday definitely did something.  Nice to experience that.  Conditioning is getting better on those trap bar pulls.

PM WORKOUT

Scaled DT w/115lbs

5 rounds of 

12 deadlifts

9 power cleans

6 push jerks

10:37 time

Standing ab wheel 

1x20

Neck harness 55

4 sets

Notes: Honestly intended to use 135 for DT, but misloaded the bar, and it looks like it's for the best, because it was still a butt kicker.  I dig this workout: it's a challenge for me to overcome.  Sorta remembered how to power clean during it, so that helped.

 Training Log: Entry 2346

AM WORKOUT (0315 wake up via alarm)

High Handle Trap Bar Pulls

5x135

5x225

3x315

1x405

1x495

STRIPSET

1x585

10x495

10x405

10x315

10x225

111x135  

https://www.youtube.com/watch?v=lcFjoTosrQ0

Chins (SO many different grips): resting long enough to put a plate back on the rack between sets

6x10

1x6

3x7

1x9

1x4

Axle rows from straps against bands w/1 minute rest

4x12

Kroc rows 115

1x22

Notes: Super early morning workout since I'm working early shift for the next 2 days.  It introduces a new variable as I have to set the weights down gently so as to not awaken the house.  I intend to hit a max effort workout later today when I can make some more noise.  The stripset was brutal so early in the morning, and I legit thought I'd tap out at 50 reps on the final set, but I kept digging and finding more in me.  Still haven't found the limit yet: curious how badly I want to.

In general, this was the first back day in a while where I felt "satisfied".  The band rows are a great new addition.  They really lit up my back.  I did my first set with straps and found it not having the desired effect.  Going without I could feel my back better.  

On the nutrition front, I've re-introduced oatmeal to my diet.  Eating it pre-workout, mixing it with some protein powder.  Today was day 3.  I've had 2 days of some crazy digestion issues.  Coincidence?  Most likely not.  I'm gonna give it a few more days and see if it's an adjustment thing or if it turns out I have some sort of sensitivity.  As much as I'd like to say I'm eating it because of the goodness of whole grains and all that, the truth is that it's getting colder and I like a hot breakfast.

EVENING WORKOUT 

MAX EFFORT LOWER 

(2) Trap Bar Mar Pulls 

5x135

5x225

3x315

1x405

1x495

1x585

1x675

1x685

1x675

Notes: 2 minutes rest between heavy pulls. Rushed this in at the end of the day and was pleased with the effort. Can still grind: just need the strength to match. Right hip still not 100%: may be a while yet until I push straight bar max effort work.

 Training Log: Entry 2345

AM WORKOUT (0430 wake up via dog)

DELOAD

GIANT SETS (press or BtN press-dip-raise-pull apart)

Axle strict press 136/dips

1x10/failure

2x9/failure

BtN press 120/dips

1x10/failure

2x8/failure

DB lateral raise 20s

1x11

5x10

Band pull aparts

6x15

Weighted dips stripset

2x130

3x105

3x80

4x55

5x30

5xBodyweight

CONDITIONING

Fran-esque Strongman WOD (100lb log clean and push press  away to chins)

21

15

9

5

Time: 7min 41 sec

0900 WORKOUT

45 min weighted vest walk w/o dogs

Notes: 90 second rests between giant sets.  THe instant I took the axle out for the first set, I knew that this was EXACTLY what was missing in my programming and what needed to come back.  BtN presses are cool, weighted dips are awesome, but strict pressing is what makes me strong and it needs to stay in the supplemental work in SOME capacity.  Good to learn that lesson.  Be great to come back with all the strength I've built on the other movements.  The dip stripset was challenging, and in general coming into this workout first thing in the morning without the main work to "prime" me was interesting.

Weather was too crummy to take the dogs, so I went solo.  Covered the same distance in 15 fewer minutes: good data point.

I liked the fran thing I came up with.  Good way to get in a little more pressing volume.  I may try thrusters with the log sometime, but the diameter makes it a pain.

On the mental health side, been feeling a lot more like my old self these past few weeks.  Sleep is much better, and I have far less apathy.  All positive trends.

For my American readers: Titan fitness is having a 1 day flash sale on their trap bar, which is the one I use.  Highly recommend it.  For all others: Louie Simmon's book "Iron Samurai" is $40 off right now on Westside Barbell's website.  I just bought it.  306 pages.  I'll do a review when I'm through it.

 Training Log: Entry 2344

AM WORKOUT (0700ish, with a 0535 wake up via alarm)

EMOM workout.  Odd minute was 3x190 front squats, Even minute was 3x255 SSB squats.  Went for 32 rounds total.

90 second rest

Front squat immediately to SSB squat

23x135+10x135

90 second rest

CONDITIONING

85lb circus dumbbell clean (alternate arms each rep)

30 reps in 2:30

1000 WORKOUT

50 minute weighted vest walk

Notes: Good to get back to the EMOM workout.  Sucks in a different way than Litvinov.  My hamstrings are still screaming from my squat workout a few days ago, so hopefully this will get recovery moving again.  Circus Dumbbell was just something I'd kicked around as an idea for a while: simple to set up and execute.  That weighted vest walk after the squat workout was suddenly very challenging.

I will get in my daily training later.  I think I'm going to scrap KB swings, or do them every other day.  I've noticed my hip started acting up as soon as I started doing them daily again.  I also haven't done any real stretching in a LONG time.

Training Log: Entry 2343

LUNCHTIME WORKOUT: HOUR 29 OF BEING AWAKE

Axle bench press 215+chains

1x10

1x8

1x7

Close grip incline bench 190

3x10

DB Bench 105

1x8

DROPSET (no rest between sets)

7x105

3x105 w/reactive slingshot

3x105 w/Metal Catapult (Metal's take on the slingshot, heavier duty)

13x50

Reps of 50 with the slingshot

Reps of 25s

50x10lbs

6 push ups

30x50lbs

Chins (underhand) between sets of benching

2x12

A bunch of sets of 11

Dips w/rest pause

50+25+20+15+25+15

Poundstone curls

133xAxle

CONDITIONING

Stone to shoulder w/unloaded Stone of Steel: 6 reps per side in 3:50

Notes: 3:00 between sets of benching.  Helluva workout.  Sweated out a ton.  Humidity came back with a vengeance.  Feeling strong, and first time benching in the new rack.  I like it.  It's solid.  Doesn't rattle around as much as my old one.  J-hooks are a little deeper, and I clipped them on the first set of benching, but I got it sorted out pretty quick.  All the sweat made it a bit tough to work the stripset the way I wanted on the DB benching, as I got caught up on the material, but the idea is sound.

 Training Log: Entry 2342

AM WORKOUT POST NIGHTSHIFT (0640)

Buffalo Bar Squat

5xBar

5x140

3x230

1x320

REST PAUSE (12 Deep Breaths Between Sets)

8x370

4x370

2x370

1x370

8x320

1x320

7x320

2x320

6x320

3x320

5x320

4x320

3x6x280

12x230

90 second rest

SUPERSETS (squat-hyper)

Belt squats 160 (no lockout)

3x12

STRIPSET

160 to failure

125 to failure

90 to failure

45 to failure

Reverse hyper 360

4x12

PM WORKOUT

6 rounds of

10 chins (various grips)

4 standing ab wheel

10 KB swings

50 band pull aparts

25 pushdowns

30 GHRS

Notes: Gonna call that squat workout "Xeno walks through Juarez Valley with the Devil and leaves behind a widow".  Xeno squats to start, Juarez valley next, then 6-6-6 squats, then a widowmaker.  Very solid: challenging at every weight.  The no lockout on belt squats really kept me honest: that's the way forward from now.  I was in agony.

Brought my kiddo in the gym for the PM workout.  They did a circuit of KB squats-medicine ball slams-KB swings.  They apparently really dug it.  I was sweating and heaving at the end of the circuit: doing it right after dinner may have played a role, but I could also just be fatigued from night shift living. 

Went for 3 eggs for breakfast. Living on the wild side.

 Training Log: Entry 2341

AM WORKOUT (0300 wake up by choice, wanted to get a lot done)

SUPERSET (chin-press)

Chins (underhand)

5x50

3x95

1x140

1x145

1x150

5x95

Axle strict press

5xAxle

5x66

5x146

3x166

3+1 (rest pause) x 186

Trap bar strict press 146

12+3 (rest pause)

GIANT SETS (dips/press or press/dips-raise-pull apart)

Weighted dips w/105lbs/50lb DB press

1x10/failure

1x8/failure

1x6/failure

BtN barbell press 120/dips

2x10/failure

1x8/failure

DB lateral raise 20s

6x10

Band pull apart

6x15

Chins (various grips)

10x5, switching hand placement each set, only resting long enough to switch hands

BREAKFAST

50 min weighted vest walk

LUNCHTIME

5 mile walk/run with the Mrs

Notes: Press has declined substantially.  Looking at my training, the issue is that, by including the dips, I cut my press volume in half, and with me only pressing once a week, I'm simply not getting in enough press work.  Going to go back to pressing for all 6 sets of supplemental work.  Weighted dips can find a home at the end of the workout as part of a dropset.  Going to keep the BtN pressing in for now, and most likely swap between that and axle strict press.  Does suck a bit that in Dec I'm going to drop some bodyweight again in order to improve my health markers, but I'll have more opportunities to rebound from there.  Right now, will ride this out as a new way forward.  The fact my BtN press improved while my axle and weighted dips declined is a sign to me that part of this is just proficiency, since I got to practice the BtN press while I was traveling.

 Training Log: Entry 2430

AM WORKOUT (0400 wake up, combo of dog and self)

1hr+ weighted vest walk w/80lbs

Notes: Oldest dog opted out this morning, so this was a faster pace with fewer stops.  Will try some trap bar pulls later.   Hip is finally feeling better from the race.

AM WORKOUT (0700)

MAX EFFORT

(2) Elevated high handle trap bar lift

5x135

5x225

3x315

1x405

1x495

1x585

1x635

1x675

1x680 (mega grind)

DROPSET

10x495

10x405

10x315

10x225

101x135

Chins (various grips, resting long enough to put a plate away between sets)

10x10

SUPERSET (neck-pull apart)

Neck harness

15x55

8x55

15x30

12x30

Band pull aparts

4x25

Kroc rows 115

1x25

Notes: 3:00 between heavy pulls.  Got fed up with my previous approach and wanted to try something different.  Liked that dropset.  Think it's got potential.  Really digging the chinning rig I have on the new rack.  Lots of variety.  Hips are near 100%.  Really want to see those trap bar numbers climb again.

Speaking of new rack, here are some photos

Training Log: Entry 2429

AM WORKOUT (0700 ish, slept till 0430, then dozed until 0530)

ALTERNATING SETS (incline and flat bench)

Close grip incline bench 185

3x10

Axle bench press 215+chains

1x9

2x6

DB bench press 105s

1x7

DROPSET

1x7x105

1x7x105 w/reactive slingshot

1x9x50s

1x9x50s w/reactive slingshot

1xLotsx25s

1x7xpush ups

22x50s

Chins (underhand) between sets of benching

1x12

Lots x 11

Dips w/rest pause

50+22+2x20+whatever else to get to 200

Poundstone Curls

131xAxle

Notes: 2:00 between sets of benching.  Day after half, still a bit tender and hungry, so kept rest periods and expectations low and just went for it.  Crazy the rep drop off on DB bench when you do it at the end vs the beginning of the workout: good data point.  Chest was totally blown up at the end.  Getting a bit better at figuring out the slingshot: need to wear it higher up on the arm.  Always works better with DBs for me.

Had my second elk sirloin yesterday: melted a little grassfed butter on it and it went a long way.  I'm making elk tacos tomorrow using some 1 net carb tortillas I bought online.  I'm still buying science experiment foods.  I really need to stop.   

 Training Log: Entry 2428

Took the dogs for a quick fasted walk this morning, then ran our half marathon.  Meals beforehand were some greek yogurt mixed with PBfit, 2 omega 2 eggs, 2 finibars at the start line with a bang energy drink and 1 celery stick with some "Nuts n More" peanut butter on it.

We finished at 2hrs 6 mins.  Not a PR for me, but I stayed with the Mrs as her sciatica started acting up around the halfway point.  She pushed me through the first half, and I pushed her through the back half.  We were both proud of how much we accomplished with how LITTLE we trained for this.  Last year, I was running twice a week with a very rigid approach focused on getting into "half marathon shape", and this year I ran once a week at most with no real progression.  Just relied on being in good general shape.  It showed.  My cardiovascular system had no issues with this, but calves cramped up pretty fierce.  

Glad to be done.  Onto the next phase.  I wanna get some more strongman stuff back in the rotation.