Training Log: Entry 2418

AM WORKOUT (0500 wake up via dog)

SUPERSETS (squat-hyper)

Buffalo bar squat
5xBar
5x140
5x230
5x320
5x360
5x400

Reverse hyper 410
2x10
2x9

SUPERSETS (squat-dip) 2 minutes between sets

Buffalo bar squats 360
5x5

Weighted dips 55
5x10 (last set with 25 band pushdowns)

50 band pull aparts
20 standing ab wheel

Belt squat stripset
31x150
5x125
5x100
5x75
4x50
4x25

30 GHRs

Post workout shake

Tabata KB snatches 45lb bell

Notes: Change plate rests on the mainwork of squats until the final 2 sets, then 2 minutes rest.  Absolute right level of challenge for the workout.  Reverse hypers for the supersets definitely added an interesting element of some lower back fatigue coming in.  The 5x5s weren't buttery smooth, but they weren't grinders either.  I owe 50 chins, and plan is to hit Fran+ later today to get those in and get some active recovery before my front squat workout tomorrow.  Amped I got my training in before the family got up on the weekend.

Had a very solid breakfast after it was all done.  Mrs wanted breakfast burritos, so I got a Ham and Egg one, cut it into thirds, took one third and put the innards in a bowl mixed with 3 organic cage free eggs, 3oz grass fed ground beef, 1/4 avocado and grassfed butter.  Very substantial, felt far more "me".  

PM WORKOUT (1300)

Crossfit Fran+ (strict chins, 95lb thruster)
21
15
9 (time: 5:03)
5 (time 5:58)

Notes: I'm really getting fluid on these thrusters.  Very tonic on my knees.  Was breathing hard when this was all done.  I'm getting fast and conditioning is getting strong.  Need to get some cardio back in the program at some point.  These short workouts are too tempting, especially on weekends with family.

 Training Log: Entry 2417

AM WORKOUT (0420 Wake up via dog)

SUPERSETS (chins-bench)

Chins (underhand)
1x23
1x13
then various sets until 100 reps

Axle bench press
5xAxle
5x66
5x156
5x211
5x236
5x266

SUPERSETS (bench-rows)-90 second rest

Axle bench press 236
5x5

DB row 115
5x6

DB bench 75s mechanical advantage dropset w/restpause
(6-upright)x8
(5)x6
(4)x5
(3)x5
(2)x7
(1)x7
(Flat)x7
BW Dipsx10

Band pull aparts
1x50

Poundstone curls
148xAxle

Post workout shake

Tabata rounds on BAS

GHR
1x30

Standing ab wheel
1x20

BW reverse hyper
1x40

Dips
34+6 (rest pause between set)

Notes: Only rested long enough to change plates for the main work, with a 2 minute rest before the final set.  TM is exactly where it needs to be.  Paused on the final rep of the final set of the 5x5 work just to see if I was still in control and it all checked out.  Was on the fence on what to do for press assistance, but the mechanical advantage dropset seems to be very "me", so I'm sticking with it for now. Pleased to get in a full training session and all my daily work before the family got up: heckuva way to kick off a weekend right.  Now to eat well and big.  I'm feeling like I'm on the right side of things, but, of course, my work is calling in away in early Feb.  Will need to ensure I pack VERY well for that trip.  It's not too long, but long hours can easily pull me off course with nutrition.

PM WORKOUT (1300)

Axle Grace

3:35 (15 second PR)

Tabata KB snatches w/45lb KB

Notes: Brought the kiddo in the gym with the instruction to help count reps on Grace, just so we could bond.  They skipped rep 23, so it was a good thing I was keeping count.  Will gladly take them as my judge for my next comp, but I legit wonder if I did better on Grace because I had an audience.  Tabata snatches continue to be just a solid thing for me.  I really dig the KB snatch.  Maybe my next purchase will be a heavier bell.

 Training Log: Entry 2416

AM WORKOUT (0530 wake up via dog)

5 round fasted circuit of

10 chins

4 standing ab wheel

10 dips

8 bodyweight reverse hypers

50 pull aparts

25 pushdowns

Breakfast

30 GHRS

PM WORKOUT (1300)

100 six count burpees in 6:45 (25 second PR)

Notes: Trying for a day with no external loading, as I plan to lift over the weekend and should therefore have something of a break.  Also part of my efforts to get some weight on my body.  Got the first 50 burpees done in 2:30 without a pause, so that was cool.

 Training Log: Entry 2415

AM WORKOUT (0315 wake up via alarm)

SUPERSETS (chins-neck)-no rest between sets

Chins w/rest pause

25+8+7

3 more sets after that. Don’t remember exact breakdown, but totaled 110 reps

Neck harness 55

5 sets

Axle rows against light bands-1 min between sets

2x14

2x13

1x12

Axle shrugs against light bands

1x60

Kroc rows 115

1x19

Band pull aparts

1x100

Reverse hypers

1x40

Tabata KB swings w/45lb bell

Standing ab wheel

1x20

Post workout shake

GHRs

1x30

Notes: All the assistance work for my deadlift day done first. Ideal plan is to finish this later this afternoon, if not then, tomorrow morning. Rest pause chins was a bit of an experiment I wanted to try: was curious if I’d get a bit more of a gnarly pump out of it. I kept the same grip through the rest pause sets and changed grips with each new set. It was ok: nothing earth shattering.

Rows continue to be solid.

For the swings, I stopped the swing on the way up to make the movement faster and more taxing on my conditioning, as much as I’m sure that upsets the KB purists.

Taking the kid out to Golden Corral for dinner tonight. I’m in an active campaign of forcing myself to eat more than I’m comfortable with and then NOT thinking about the fact that I did just that. Still shifting mental gears. It’s improving, but slow going.

PM WORKOUT (1500)

Texas deadlift bar deadlift (Touch and go)

5x135

5x295

5x375

5x425

5x475

SUPERSETS (deads-dips)

TDL deadlifts (touch and go) 425

5x5

Weighted dips 55

5x10

Notes: Was able to get the rest of the workout done this afternoon, which is a victory.  Got in my daily work as well, and dips and deads are a classic, awesome and brutal combo.  Highly recommend.  

Golden Corral was a semi-success.  Still not allowing myself to really throw down like I used to.  I may get more aggressive with my deadlift TM increase to motivate me to up the calories.

 Training Log: Entry 2414

AM WORKOUT (0315 wake up via alarm)

SUPERSET (chins-press): no rest between sets

Weighted chins (various grips) 55lbs

2x9

4x8

Axle strict press

5xAxle

5x66

5x121

5x136

5x156

GIANT SETS (press-raise-pull apart): 1 minute rest between sets

Axle strict press 121

5x10

10lb plate lateral raise

1x11

4x10

Band pull aparts

5x15

(3) High incline DB bench 75s (no rest between sets)

1x13

1x5 w/reactive slingshot

1x4 w/Metal Catapult

1x6 flat bench

20 Standing ab wheel

40 Bodyweight reverse hypers

34+12+4 dips (rest pause)

25 band pushdowns

Post workout shake

Tabata rounds on BAS

30 GHRs

Notes: Flew through this workout, by design. The weights are light as a result of using the “right” TM. I’m strong on reps and weak on topweight, especially with this blood pressure thing, so this BBB week is well within my wheelhouse. Got a very solid pump by keeping the rest short, and then annihalated my pressing muscles with all that extra stuff. Got all my daily work in as well. Plan is to hit up Axle Grace in the PM. From there, I’m breaking up my deadlift day into 2 parts, doing all the assistance work tomorrow and the main/supplemental work on Friday. Reason being that I have 1 more early shift tomorrow and I don’t want to be deadlifting at 0300 and wake up the whole house/neighborhood.

Weighed myself before bed last night and saw 185.0. I’m at least not losing weight, so that’s something.

PM WORKOUT (1600)

Axle Grace

4:18

Notes: Not my best time, but given this is post BBB, front squats and pressing this morning, it was solid.

 Training Log: Entry 2413

TUESDAY

AM WORKOUT (0315 Wake up)

Juarez Valley front squats of 185 w/5 six count burpees between sets

12

1

11

2

10

3

9

4

8

5

7

6

Time: 23:24

50 band pull aparts

SSB squat stripset

20x185

11x135

20 minutes of snow shoveling

Post workout shake

20 standing ab wheels

40 reverse hypers

25 band pushdowns

25 chins

Notes: I can’t stop speaking highly enough about this madness I’ve come up with. A topset of 12 really put it somewhere crazy. It’s around 75 reps of front squats with a solid weight for me, while the burpees keep my heart rate up and tax recovery. As a strongman, I feel like it’s perfect for prepping for medleys, because you’re never recovered and you’re rushing the set up. I may be at the point where I need to add weight next time, as adding 1 rep to the topset has a cascading effect.

More shoveling for conditioning. Forearms aren’t caring for that.

Got in most of the daily work on top of it to round things out. I’ll most likely be shoveling again tonight, so calories are getting burned immensely today. Need to eat to match. Been implementing more macadamia nuts, as they’re an amazing source of monounsaturated fats. Super dense too.

 Training Log: Entry 2412

AM WORKOUT (0315 wake up via alarm)

CIRCUITS (only resting long enough to change plates)

Buffalo bar Squat 5xBar

T-bar rows 10x150

BB Squat 5x140

Weighted dips 10x55lbs

BB squat 5x230

T-bar row 10x55

BB Squat 5x275

Weighted dips 10x55

BB Squat 5x315

T-bar rows 10x55

BB squat 5x360

Weighted dips 10x55

SUPERSETS (squat-hyper) 90 second rests

Buffalo bar squat 275

5x10

Reverse hypers 410

1x10

4x9

SUPERSET (row-dip) resting long enough to put away plates between sets

T-bar rows 150

2x10

Weighted dips 55

2x10

Belt squat stripset

24x150

Reps of 125

100

75

50

25

50 band pull aparts

Post workout shake

30 GHRs

20 standing ab wheel

25 band pushdowns

Notes: The BBB week of SVR II. The TM continues to be just about perfect. Granted, this is a first thing in the morning squat workout, so I’d probably have more in me a little later in the day, but keeping rest periods short and cramming work in between sets made things suck enough. This was the most “SVR II-ish” workout I’ve done, as I actually did the pushing and pulling in the same workout. As I was working through the BBB sets, I kept thinking about how, if I was doing Deep Water, I wouldn’t even be close to done. That program is calling to me too, but I gotta get my head and body squared away first.

Nature is going to provide my conditioning today: supposed to get hit by a blizzard, so I’ll be shoveling and then enjoying a beef stew with grass fed piedmontese beef. Doesn’t get more anabolic than that.

PM WORKOUT (1530)

Conditioning

90 minutes of snow shoveling

Blizzard is still coming down, but this at least got us a baseline to work with. And its still exhausting. Stew was amazing.

 Training Log: Entry 2411

AM WORKOUT (0315 wake up via alarm: breakfast of 3 hard boiled cage free organic eggs and 3oz grassfed sirloin)

SUPERSETS (chin-bench): only resting long enough to change plates

Chins (underhand)

1x20

4x15

1x12+5+3 (rest pause)

Axle bench press

5xAxle

5x181

5x206

5x236

SUPERSETS (bench-row): 1 minute rest between sets

Axle bench press 181

5x10

DB row 115

5x5

DB press mechanical advantage dropset (lowering incline a notch each set w/rest pause: 12 deep breaths between set) 75lbs

(6-Seated upright press)x9

(5)x4

(4)x5

(3)x5

(2)x5

(1)x6

Flatx6

Band pull aparts

1x50

Poundstone Curls

146xAxle

25 band pushdowns

Post lifting meal: Egg white shake w/protein powder and greens supplement

Tabata Rounds on BAS

20 standing ab wheel

40 BW reverse hyper

Notes: I’m really digging SVR II again. I’m meandering less in my training and have far more a laser focus on what needs doing, and once that is done, THEN I meander. Got the main work done in an hour today, and then used some extra time to knock out most of my daily work: just owe some dips and GHRs.

Set a goal of 100 chins before moving on to something else. I wanna get more rowing in, just because rowing is awesome. I’ve gotten a few glimpses of my back recently and it looks like that’s where all my muscle gain is going, which is cool, because big backs are also awesome. Sub-max DB rowing is something I’ve done a bit of in the past. I’ve shied away from it recently because unilateral work takes longer than bilateral, but now that I have a little more training time available it’s become viable again.

The BBB work isn’t terribly challenging yet, so I can keep the rest periods stupid short on it. The final rep of the final set was tough, but not a grinder. If need be, I’ll implement pausing or something, but right now it’s answering the mail.

Always wanted to do that mechanical advantage dropset on the benching. Once again, multiple avenues available to make it even crazier. Can throw on the slingshots or change weights or finish it off with some push ups (in retrospect, I shoulda done that: next time), etc etc. I plan to keep it on the BBB days, since I’m already doing straight sets of pressing.

Breakfast worked well. Much faster than having to cook anything.

Finished up the day with Tabata KB snatches with the 45lb bell.  This was my first time ever doing the movement: I really dig it.  I was curious if my shoulders would be stable enough, but it seems they hold up well.  Got an option with DBs sometime too. 

Training Log: Entry 2410

AM WORKOUT (0530 wake up via dog) Fasted

100 six count burpees

7:16 (23 second PR)

Notes: Becoming something of a weekend morning tradition.  Got through the first 45 without stopping.  Part of it is proficiency and part of it is conditioning.  This is also rather tonic the day after deads.  May get in another conditioning workout later today, but otherwise it's a non-lifting day.  Mrs and I are having a date night.  It may be Cheesecake Factory for appetizers and dessert, but if the weather turns we'll end up somewhere a bit more mild.  Either way, plan is to have an enjoyable meal and an evening of walking. 

PM WORKOUT (1630)

Thrusters w/95lbs and swings w/45lbs

21 thrusters

5 swings

3T

5S

18T

5S

6T

5S

15T

5S

9T

5S

12T

5S

Time: 10:30

Notes: Little adaptation of a previous workout. Originally it was burpees between thrusters, but I’ve done enough of those today. This worked well for sure; was breathing hard, “broken lungs”.

Date night became date mid morning/afternoon. Weather was rolling in and the babysitter was willing to come early. So we hit up Cheesecake Factory and I treated myself to eating like a normal person. We both ordered appetizers and shared our plates, and then we both skipped the entre and ordered cheesecake slices and shared. She got the celebration cake (birthday cake cheesecake), I got some sort of decadent peanut butter monstrosity. I liked mine more, which isn’t shocking: I’m a peanut butter fiend. I have it every night before bed and I still love it. After that, walked around a mall for a few hours and just kinda remembered what life used to be like. Good for the soul. Mrs was shocked that I ate the way I did. She thought for sure I was going go order the low carb/low sugar stuff and discect the stuff on my plate. Was happy I could surprise her. Said “What’s the point of being strict all the time if it means I can’t actually enjoy myself on a night out”

After the meal, the workout and my shower, I looked the leanest I ever did in my life. Imagine my body sucked up the carbs pretty well.

 Training Log: Entry 2409

AM WORKOUT (0645)

GIANT SETS (chin-dead-neck)

Chins (various grips)
1x20
1x18
1x15
1x12
1x16
1x14

Axle deadlifts
5x136
5x226
5x326
5x376
5x426

Neck harness 55lbs
5 sets

SUPERSETS (dead-row) 2 minutes between sets

Axle deadlifts 326
5x10

Swiss bar rows against bands
10xMiddle grip
10xWide
10xNarrow
2x10xMiddle

Swiss bar shrugs against bands (no rest between sets)
27xMiddle
10xWide
5xNarrow

Kroc rows 115
1x17

Band pull aparts
1x60

Notes: Rested long enough for plate changes on the top work until the last 2 sets, at which point I took 2 minute rests.  Surprise: axle is harder than deadlift bar, which makes this an awesome workout.  I'm rediscovering how to deadlift.  Today I caught myself looking down toward the floor when I pulled, which I realized is how I USED to deadlift back when I was pulling my heaviest poundages.  I recently started looking forward instead of down, and I imagine that's been jacking up my spinal alignment.  It's the little things.  Originally planned to hit weighted dips between sets of deads, as dips and deads are an amazing superset, but the BBB work took enough out of me that I nope'd right out of it.  Considering I'm supposed to do 50 reps of pulling for assistance work this day and I ended up doing 269 reps instead, maybe that's a factor.  Plan is to only hit the daily work today and MAYBE a tabata workout if I'm feeling froggy.

Had an amazing Mountain Dog/Deep Water breakfast of grass fed beef and organic cage free eggs with grass fed butter on it this morning.  I'm set up to have this for the foreseeable future, but will occasionally swap in the keto waffles and the Better Oats if I'm feeling particularly flat.

 Training Log: Entry 2408

AM WORKOUT (0645)

SUPERSET (chin-press)

Weighted chins (new grip each set)

10x55

6x8x55

Axle strict press

5xAxle

5x66

5x126

5x146

8x160 (misloaded: was missing a 5lb plate on one side of axle)

15+4+4(rest pause)x126 

GIANT SET (press-raise-pull apart) 90 seconds rest between sets

(4) Super high incline DB bench 75s

4x10

1x9

10lb plate lateral raise

5x10

Band pull aparts

5x15

Tabata rounds on BAS

Notes: Another press day without blacking out, so that's a victory.  I noticed the misload as I was pressing, but didn't know if it was just something in my head.  Once I racked it and checked, it made things a little better, because it was such a lackluster performance.  The WM set afterwards had some redemption to it.  Had a decent pump after everything was all said and done.  Plan is to get in axle grace a little later, and then maybe a run.  Weather is supposed to turn soon, so if I don't get one in now it'll be a while until I can again, but I'm also not too torn up about that.

AM WORKOUT PART II (1000)

Axle grace

3:50 (9 second PR from previous)

LUNCHTIME WORKOUT

5 mile run

Notes: Great to see Grace continue to improve. Part of it is proficiency, but part of it is also conditioning.  I'm training it fast enough that it really sucks when it's over.  The run was at a leisurely pace: used my trick of breathing through my nose the whole time to ensure I wasn't pushing myself too hard.  Have deadlifts tomorrow and can't afford to burn out on it.

On the nutrition front, slowly introducing more fats and extra snacks into the daily diet.  Baby steps.  It's taking way more rationalization than it should to get me to do these things, but I'm hoping it's all progress none-the-less.

 Training Log: Entry 2407

AM WORKOUT (0645)

Juarez Valley front squats 185lbs with 5 six count burpees between sets
11
1
10
2
etc etc

Time: 20:24

50 pull aparts

SSB squat stripset
20x185
10x135

20 standing ab wheel

Notes: Man I dig this workout.  It just hits everything.  On the lower rep portions I try to get the set-up done quickly, which is similar to the quick transitions in strongman, while I try a stronger set-up for the high rep stuff.  The burpees after the high reps tend to be slower to allow me to recover, while after the low rep stuff I can rush the burpees.  Just very tailorable, and still so much room to play with.  Today I shot for a higher rep total at the start, but I can always keep reps the same and try for a faster time or a higher weight.  The burpees could become swings, ab wheel, cleans, etc etc.  If I was an athlete I could start the front squats from the floor, but let's not get crazy.

I had a little more in me on those SSB squats, but not much else.  With this being the first official week of SVR II, I didn't want to completely bury myself on a day that is technically supposed to be active recovery.  

Rounded out with some daily work.  May get in a run later.

 Training Log: Entry 2406

TODAY (TUESDAY)

AM WORKOUT POST NIGHT SHIFT (0645)

Buffalo Bar Squats

5xBar

5x140

5x230

5x295

5x340

9x380

18x295

SUPERSETS (squat-hyper) 1 min rest between sets

Belt squat

27x150

20x150

18x150

STRIPSET

20x150

7x125

6x100

5x75

6x50

7x25

Reverse hyper 410

4x9

5 round circuit (no rest)

10 weighted dips w/55lbs

4 standing ab wheel

10 t-bar rows 150 (using 25lb plates)

50 band pull aparts

25 band pushdowns

30 GHRs

Notes: Felt solid and loosened up coming into this. Amazing what being awake all night will do. That said, AMRAP squats have always been a weakpoint of mine. You tell me a number I have to hit and I’m game: tell me to just go until I can’t and my brain breaks. It’s good to have these in the program for that reason: something I can work on. These sets didn’t set the world on fire, but were a solid enough effort. Belt squats were good. Got in most of my daily work: still wanna do some chins, even though I got those rows in. Was just a moment of opportunity there: landmine was already set up for the squat. I liked the effect of using 25s over 45s: better ROM. Weighted dips were perfectly dialed in, and on that note, the outcome on squats shows me I have the right TM, so score on that too.

I may go for a walk outside today to help get my brain and body re-calibrated.

 Training Log: Entry 2405

MONDAY

AFTERNOON WORKOUT (1500)

Axle bench press

5xAxle (superset w/20 chins)

5x196 (ss 15 chins)

5x226 (ss 15 chins)

9x251 (ss 25 band pull aparts)

17x196 (ss 25 band pull aparts)

SUPERSETS (bench/rows) 90 second rest between first 2 sets: 60 second rest for final 3

(3) High incline DB bench 75s

5x10-final set finished w/25 miniband pushdowns

Axle rows against light bands

5x10

Poundstone curls

145xAxle

20 min rest (pick up kid from school)

BW dips (rest pause)

31+14+5

30 GHRs

20 standing ab wheels

PM WORKOUT (2100)

Stone of steel to shoulder

30 reps in 8:10

40 BW reverse hypers

Notes: (Settle in: it’s a long one) Unplanned SVR II bench workout, which was a bonus. Full plan was to not lift today and spend time with the Mrs on her day off, but she wanted to grab a nap at one point so I booked it to the garage and busted this out in the span of 50 minutes. I am really appreciating these shorter training sessions: it’s nice to have “permission” to not make them such epics, while at the same time they’re intense by cramming in as much as I can under the constraints. I mixed in my daily work as part of the assistance work and otherwise picked high speed/low drag stuff that required minimal set up.

You can see that I rushed the warm-ups, but it’s one of the blessings of being a dude that rarely warms up in the first place. In truth, I pretty much just use warm-ups as volume builders, so when push comes to shove they can just be cut out. I’m satisfied with my bench performance only insomuch as it means I’ve got the right TM selected, but that’s a far cry from where I’ve been. Gives me some room to climb up.

These ironmaster dumbbells continue to be a great purchase. Having something between 50 and 105lbs has opened up a lot of avenues. Short rest periods helped make things suck more, but I also got some tips from Marty Gallagher’s “Purposeful Primitive” I’ll be looking to employ in the future. Primarily effective use of pausing on the DB bench. Axle rows against bands are still a favorite of mine.

I’m doing “internet approved dips” these days: super duper full ROM and strict lockout, similar to how I do them when I have a weighted load. If I’m only going to do 50 a day, I wanna make them suck.

The PM workout is something I’ve wanted to do for a while:it’s effectively “stone Grace”. Answered the mail.

Last night of night shift, so I’m gonna stay up for about 36 hours and get to sleep Tuesday night.

On the “woe is me” nutrition front, I made some better decisions today as far as they relate to my goals. Mrs wanted to get breakfast burritos. I did my typical “no potatoes/no cheese” modification to mine, BUT I went for steak instead of ham. I’ve been avoiding beef a bunch these past few months, and making a conscious decision to eat it instead of an alternative is a victory. Had something similar at dinner: went back for 3rds. I’m forcing myself to shift mental gears here. And I was wondering why the hell this is so hard for me compared to every other time I’ve done it and it dawned on me:

I don’t have a goal.

Yeah, I know I’ve said “I need to put on bodyfat and regain my health”, but the thing is, that’s a personal goal, and those haven’t really been great for me to make big sweeping changes. When I got my 265lb strict press, it’s because I had a competition coming up that needed me to be able to press a 250lb keg. When I got as lean as I ever did, it initially started off as just “let’s cut away some fluff”, but in the middle of it I had a doc that decided my health was bad and threatened me with drugs unless I fixed it, so suddenly I had numbers to chase and beat. I always do my best when I have something set in front of me with a deadline, and now that it’s gone, it’s been very hard to shift away from what I WAS doing to something different. Intellectually, I know it’s something I need to do, but my instincts are still stuck on “we need to beat the medical numbers” mode. It’s like I have old software installed. Recognizing this has been huge, and I’m glad I did it: now I need to address it. I’m going to continue to force myself to do things I don’t “want” to do, but my hope is that eventually the instincts shift and align like they typically do when I’m chasing a goal, because that’s when I see my best results and experience significantly less cognitive dissonance. I have an amazing capacity to convince myself to do things that are ridiculous, but employing it can be exhausting when it’s ALL the goddamn time.

 Training Log: Entry 2404

SUNDAY

AFTERNOON WORKOUT (1600)

5 round circuit of

10 chins (various grips)

4 standing ab wheel

10 BW reverse hypers

10 BW dips

30 GHRs

50 band pull aparts

25 pushdowns

Tabata rounds on the BAS

EVENING WORKOUT (2100)

100 six count burpees in 7:39 (1 second PR)

Notes: 3rd night shift down: 2 more to go. May get some lifting in tomorrow, but Mrs has the day off from work and I’d like to spend some time with her, so we’ll see. The short intense sessions are answering the mail. Hit the first 40 burpees without interruption, so things are moving along well there. That circuit for daily work is turning into something pretty slick: I could easily turn that into a real workout sometime.

Shift work is working against my goals. I’m struggling to psychologically shift from weight loss to weight gain. I was crushing the former, and have all sort of cool tricks to employ that I KEEP employing when I should be doing the opposite. I’ve gone out to eat twice in a row and both times haven’t finished my meals, which is just not me. It’s tricky when I’m not even sure what “meal” I’m on. The quickest solution would be to count things, but knowing my obsessive nature I know that’ll cause more harm than good. Having awareness of the issue at least gives me solace that the solution is at hand. I’m making an effort to get in quality nutrition, and have started packing an extra meal to eat on shift. Having a real training plan now has gone a long way.

I’ve at least done a solid job of meeting my 2 “thou shalls” each day: 3 organic cage free eggs w/grass fed butter, and a high fat meal (pretty much always toast and celery with nut butter) each day. I’m seeing the positives of it. Next phase of implementation is to start getting in some grass fed beef on a near daily basis. Ideally, I’m going to make it breakfast. I keep contemplating the “nuts and meat breakfast” approach, but I’d also want to throw in my eggs with that too.

 Training Log: Entry 2403

SATURDAY

AFTERNOON WORKOUT (1500ish)

5 round circuit of

10 BW dips

4 standing ab wheel

10 BW reverse hypers

30 GHRs

50 band pull aparts

25 band pushdowns

Tabata KB swings 45lbs

PM WORKOUT (2100)

Fran+ (95lb thrusters/strict chins)

21

15

9 (time: 5:22)

5

3

1 (time 7:19)

Notes: Wasn’t feeling super hot this afternoon, so kept training on the lighter side, got the daily work in and did some swings. Was feeling better in the evening. Best I’ve ever moved on Fran. Front squat portion of thruster was very fluid: feeling loose. Most likely a sign of carrying less fatigue, which is most likely a sign of better programming. Starting to show the signs of the night shift sleep deprivation: just feeling a bit more tired, making small mental mistakes, etc. 2 more after this one.

 Training Log: Entry 2402

FRIDAY

TODAY'S FULL TRAINING BREAKDOWN

AM WORKOUT (0640) after coming home from night shift

GIANT SETS (chin-dead-neck)

Bodyweight chins (all the grips)

1x20

1x15

2x13

1x14

1x15

1x11

High handle trap bar pull

5x135

5x225

5x315

5x425

5x485

14x545 (10lb PR from last week)

22x425

Neck harness 55lbs

5 sets

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

5x13

Axle shrugs against light bands

1x56

Kroc rows 115

1x20

SLEEP (4ish hours)

5 round circuit of

10 BW dips

4 standing ab wheel

10 BW reverse hypers

30 GHRs

50 pull aparts

25 pushdowns

1 hour of shoveling snow

SLEEP (1.5 hours)

PM WORKOUT (2100) before work

8 rounds of

10 KB swings (45lbs)

10 six count burpees

Done in 9:52

Notes: Decided to give a little peek into what a full day is like living on the night shift, although didn't detail meals and stuff.  That deadlift workout was quality.  I'm moving fast and getting in solid work.  Only rested long enough to change plates for the majority of the giant sets: once I got to the worksets for the deads, I took 2-3 minutes between the chin and the dead.  Blood pressure seems to be getting better, but still some dizziness to contend with going for those AMRAPs.  Seeing improvement week to week though, which is most likely what happens when you trust your programming to someone else.  

I'm really getting a great feel for the axle rows.  Mind-muscle is firing well.

I ideally wanted to do my weighted dip stripset on this day, but time got away from me.  Kiddo was home from school on a snowday while Mrs was teleworking, so I tried to make myself as available as I could while still helping with shoveling, making dinner, prepping my meals for my shift, etc.  The circuit answers the mail though.  I'm liking doing daily dips.

Shoveling heavy wet snow after a back day is a different kind of suck.

I like the burpee/swing workout well enough.  Set a timer for 10 minutes to see how many rounds I could do.  I'm really trying to spend a lot of time with workouts where I'm getting up and down off the floor.  Some sprawl drills should be in my future in that regard.

I'm focusing on eating more food.  Making a conscious effort.  It's been a big gear shift mentally.  One of my key "non-negotiables" is that I eat 3 whole cage free organic eggs with grass fed butter everyday.  It's my dedicated saturated fat intake, because I've been so avoidant of it.  I'm treating it like taking vitamins.

 Training Log: Entry 2401

AM WORKOUT (0445 wake up via dog)

SUPERSETS (chin-press)

Weighted chins (various grips)
2x8x75lbs
6x75
3x10x40

Axle strict press
5xAxle
5x66
5x136
5x156
5x176

GIANT SETS (press-raise-pull)

Axle strict press 121
5x10

DB lateral raise 10s
5x10

Band pull apart
5x10

DB incline bench 75s (rest pause 12 deep breaths between sets)
11 at incline 3
7 at incline 2
6 at incline 1
7 at flat

BREAKFAST

5 round circuit of
10 dips
4 standing ab wheel
10 reverse hypers

Notes: 90 seconds rest between giant sets.  Resting long enough to change plates on the main sets.  Dog got me up early and I decided to see if I could squeeze in my workout before the wife got up.  It worked.  It's nice to have workouts that aren't the 90 minute epics I'd been doing, although I plan to still get in some conditioning a bit later, especially since I'll be starting night shifts today.  Didn't blackout on the press, which is the biggest victory.  I think staying away from PR sets will be good for me in that regard.  I can take things a little slower.  This was another proof of concept day: I did the heaviest week for the 5s pro and then tested out the BBB week, and they're both just about perfect, so this will be the TM I use.

I like that rest pause mechanical advantage dropset.  Seems to work well.

LUNCHTIME WORKOUT 

Axle Grace

3:59

Notes: First sub 4 minute in a while. Things are moving well.

 Training Log: Entry 2400

AM WORKOUT (0645)

CONDITIONING

Juarez Valley front squats of 185 w/5 six count burpees between sets

10x185
5 burpees
1x185
5B
9x185
5B
2x185
5B
8x185
5B
3x185
5B
7x185
5B
4x185
5B
6x185
5B
5x185
5B

Total Time: 17:54

3 minute rest

SSB squat stripset
24x185
14x135

Notes: I REALLY dug this workout.  I think it hit all the marks: I was breathing hard, still got to groove in those front squats and get in some reps, then finish it off with something to drive some muscle.  I'm belting up for the front squats, so it's an interesting game of getting set up quickly to go big and heavy then transition to conditioning.  Reminds me of a medley.  I think there's a lot of potential here, and this might become a main staple.  I can play with the conditioning between sets, turn it into carries, picks, or other stuff.

Sleep has regressed.  Hunger is up.  Calories are the solution.  

LUNCHTIME WORKOUT

5 mile run with the Mrs.

Felt about as good as you'd expect: which is to say, no.

 Training Log: Entry 2399

AM WORKOUT (0645)

SUPERSET (bench-chin)

Axle bench press
5xAxle
5x136
5x206
5x236
5x266
5x10x186

Chins (underhand
3x13
7x12

(3) High Incline DB bench (stripset)
15x75
4x75 w/reactive slingshot
4x75 w/Metal Catapult
15x45

Poundstone curls
143xAxle

Tabata boxing rounds on BAS

Notes: 2:00 rest between the 5x10 work.  Today was a bit of "proof of concept" testing for the upcoming training block, and a chance to evaluate TMs.  I originally picked a conservative one, went with a higher one for today, then dropped it back to the conservative one for the BBB work, where it will stay.  Until I can get my blood pressure sorted, I think that's wise, as I'm just dealing with a lot of light headedness.  I had a fantastic chest pump when it was all said and done.  I'm taking the dips out of this day and including them in my daily work for now, as I saw great results doing that before, and it will help shorted this training day down.  I was having epic long sessions before, and I think reducing time and focusing on intensity will carry me further as far as putting on some quality mass goes.

Digging those high incline DB benches.  Getting 75s has been a boon for me.  Opened up a lot more options.  Hoping to be able to pick up the expansions to the Ironmasters soon enough.

Daily work is going to look like this for the foreseeable future

50 chins
50+ dips
25 push downs
50 pull aparts
30 GHRs
40 reverse hypers
20 standing ab wheels

On days where one of those movements are trained as part of the main work, they won't need to be included in the daily.  Those are minimums though: I tend to hit sets of chins whenever I walk through the garage, and may do something similar with dips as I go.  Recovery always drives method.

 Training Log: Entry 2398

AM WORKOUT (0645)

Buffalo bar squat

5xBar

5x140

3x230

1x320

1x370

REST PAUSE (12 deep breaths between sets)

6x410

3x410

10x2x410

20x230

15x230

2x10x230

13x230

SUPERSET (squat-hyper)

Belt squat 

24x150

20x150

18x150

STRIPSET

19x150

7x125

6x100

5x75

6x50

7x25

Reverse hyper 410

4x9

Notes: This workout may actually help vector my training for the way forward.  This is about what happens around this point with this squat protocol.  Whereas I've been looking forward to squatting the past few weeks, today was the day where I thought "I don't want to do this" and it turned out I was right.  I came into this with a LOT of lower back fatigue, most likely from the SVR deadlift workout.  Things changed in other parts of training which impact this part of training: programming, what a concept.  My weekly structure doesn't make much sense, and it's because I was trying to squat twice and deadlift once in a 7 week span.  Getting back to a upper/lower approach will make a bit more sense.  Got a few ideas to kick around at least.

Ramble aside, I made this a salvage/Princess Bride workout.  My body definitely knows it's been in a fight.  Weather is getting decent, so I may get in a run later.  

LUNCHTIME WORKOUT

6 mile run

Notes: Been a while.  First 5 felt ok, last one was like running in quicksand.  Wind was at play as a factor.

Mapped out some TMs for SVR II.  Figuring out assistance work.  I think this'll work.  I also think just getting on someone elses' program will be good for me.

 Training Log: Entry 2397

AM WORKOUT (0500 wake up via dog) Fasted

Circuit (no rest) of

5x10 chins (various grips)

5x4 standing ab wheel

5x10 reverse hypers

50 band pull aparts

25 band pushdowns

30 GHRs

Tabata boxing on the BAS

PM WORKOUT (1330)

Deadlifts (touch and go)

5x135

5x205

3x325

5x375

5x425

5x475

5x5x425

Notes:  2:00 between sets. The 500lb TM is just about right, if not slightly too heavy, but big contributing factors are how detrained I am on this movement and how much accumulated fatigue I have coming into this workout.  Considering last week 475 was what I managed for a hard single on the axle, I'm seeing improvement.  My hamstring were what were beat from this which means, despite the daily GHRs, they've grown weak from a lack of pulling off the floor.  Also most likely a sign my technique has fallen apart, as this was almost pure straight legging from the start.  I eventually focused on getting my hips under me, but it took some doing. 

In conclusion: this is exactly the workout I need.  It's a big ol' slice of humble pie and it's forcing me to do things I wouldn't do on my own, which is the point of a good program.  Gonna ride it out for a bit.

 Training Log: Entry 2396

AM WORKOUT (0315 Wake up)

SUPERSET circuits (chins and neck on odd sets/abs on even sets, no rest between movements)

Chins (every grip)

10x10

Neck harness 55lbs

5 sets

Standing ab wheel

5x5

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

2x13

3x12

Axle shrugs against light bands

1x55

Kroc rows 115

1x19

CONDITIONING

Juarez valley hang power cleans (95lbs) and burpees

10 cleans

1 burpee

9 cleans

2 burpees

Etc until numbers reversed

40 reverse hypers

25 band pushdowns

50 band pull aparts

30 GHRs

Notes: Did all my assistance work for my deadlift day this morning, so I can just do the main and supplemental later.  Since it's so early in the morning and I intend to pull dead stop, it wasn't viable to actually do the deadlifts.  Same reason I settled on hang cleans vs full cleans.  This was solid.  Big thing I learned is I need to FOCUS during the axle rows.  If I just go through the motions, I don't get much out of it, but when I really try to squeeze and contract, they light up my back.  Big victory on the chins: first time going through the full 10x10 without employing rest pausing.  Got all my daily work knocked out as well.  May get in some stone work a little later today.

 Training Log: Entry 2395

AM WORKOUT (0315 wake up via alarm)

SUPERSETS (chins-press)

Weighed close grip chins

5x50

3x95

3x105

3x110

3x120

STRIPSET

4x95

5x50

7xBW

Axle strict press

5xAxle

5x66lbs

3x141

3x161

2x181 (blackout)

3x181 (blackout)

3x181 (blackout)+2+1+1 (rest pause)

Log clean and strict press away 140

1x14

SUPERSETS (press/dips OR BTN/dips)

Axle strict press 151/dips

1x10/failure

2x6/failure

BtN press 125/dips

1x8/failure

2x6/failure

CONDITIONING

Strongman fran (100lb log/strict chins)

21

15

9

SUPERSET circuit (no rest between sets)

DB lateral raise 10s

2x20

1x18

2x16

Band pull aparts

2x20

1x18

1x16

Notes: Took 90 seconds between the first two sets of the supplemental work, then 60 seconds of rest.  Rushed this workout to make time before work.  I got a lot in, but the unfortunate consequence was I kept blacking out on the topset of presses.  I've come close before, but these were legit blackouts.  I'd rack the bar, and then my legs would wobble, my back would spasm, I'd collapse to a knee and have to recompose myself.  I'm sure it's a consequence of early wake ups, sleep debt, not eating enough food, training too many days in a row, etc etc.  My press training is having a bit of an identity crisis as it is.  I know how to fix this: I just need to make the switch and actually do it.  

All that said, I'm celebrating getting the whole workout done in such a short time, and had it not been for the blackouts I'd have gotten even more knocked out.  I still owe dips, but I can do that later.

PM WORKOUT

Weighted dips stripset

6x130lbs

3x105

4x80

5x55

5x30

6xBW

Followed immediately by 25 miniband pushdowns, then 20 standing ab wheels and 40 bodyweight reverse hypers

First time in a few weeks I didn't have terrible forearm tendon pain on the dips.  Was awesome to be able to push hard on them again.

 Training Log: Entry 2394

WEDNESDAY

AM WORKOUT (0340 wake up via alarm)

20 minute EMOM: Odd minute front squats 5x185, Even minute SSB squats 5x255

SSB squats stripset

27x185

13x135

20 standing ab wheel

50 total reps of chins (various grips)

Notes: This was a solid challenge.  One of those EMOM workouts where, by minute 6, you think you've made a mistake, and you just hold on tight for the rest of the ride.  Last few rounds were cutting things close.  Threw in some of my daily work to round it out.

 Training Log: Entry 2393

AM WORKOUT (0315 via alarm)

ALTERNATING SETS (incline-flat)

Close grip incline bench 210

1x10

1x8

1x7

Axle bench press 235

1x10

2x8

DB bench dropset

(3) Incline bench 4x105s

(3) Incline bench 5x75s

Flat 4x105s

Flat 5x75s

Flat w/metal catapult 6x75s

10 push ups

Chins between sets of benching

2x13

Sets of 12 for the rest

Dips w/rest pause

55+25+enough for 150

Poundstone curls

142xAxle

Tabata boxing on the BAS

Notes: 3:00 between sets.  With the longer rest periods, I made the DB benching a shorter workout and tried something I had been thinking about playing around with the incline.  I also got to use my new Ironmaster dumbbells which go up to 75lbs per hand.  I like them, but they are different than powerblocks: don't change weight out quite as quickly.  Longer handles too, but they feel sturdier, and could fit fat gripz if I were so inclined.  I think this addition is going to be a net positive.

On the flat bench, when I REMEMBER how to bench, I have a great performance.  This means driving with the feet AND squeezing the hell out of the bar.  I tend to only do 1 or the other.

Forearm pain was reduced.  Still present, but not horrible.  Time continues to be the ultimate healer.

PM WORKOUT (1500)

Axle Grace

4:25

Notes: Better than last time. Most likely a sign of healing.

 Training Log: Entry 2392

MONDAY

AM WORKOUT (0400 wake up) Fasted

10 rounds of

10 thrusters (95lbs)

10 burpees

Done in 22:34

40 reverse hypers

50 band pull aparts

25 band pushdowns

20 chins

3 rounds of 

7 standing ab wheels

10 chins

Notes: Heard about a workout that was 10 KB swings/10 burpees for 10 rounds for time, and made it into this.  Getting this to sub 20 minutes will be real intense.  I'm liking thrusters after the squat workout as something of a feeder workout.  Forearm tendons are pissy, which seems to happen after that squat workout.  I'm most likely holding the bar lower to move more weight, which is putting more stress on my arms.  If I was smart, I'd schedule squat at the end of the week vs the beginning and then take some days off to heal.  Thankfully, being smart has never been my strong suit.

Weighed in last night before bed at 185.3.  Been fluctuating between 183-186 on the few occasions that I weigh in.  Hopefully I'll be seeing that go up soon.

 Training Log: Entry 2391

SUNDAY

PM WORKOUT (1400)

Buffalo Bar Squats

5xBar

5x140

3x230

1x320

1x370

REST PAUSE (12 Deep Breaths Between Sets)

8x410

4x410

2x410

1x410

7x370

1x370

6x370

2x370

5x370

3x370

4x370

4x6x320

10x280

SUPERSETS (squat-hyper)

Belt squat

22x150

19x150

16x150

STRIPSET

18x150

6x125

4x100

6x75

6x50

6x25

Reverse hyper 410

2x9

2x8

Chins (various grips)

5x10

Notes: Schedule is off due to work, so I'm squatting the day after 5x10 deads, making this really crazy.  This is a big milestone for me as, historically, anytime I can squat 4 plates for 8 means I'm good for 500 for a single.  Being able to do that at this bodyweight is crazy.  My squat seems to be what is responding best right now, so I'll ride that out.  Getting crazy exertion headaches after these training sessions, which is typically the sign I'm operating in my most effective range.  Exertion headaches for squats/blown out blood vessels for deads.  

Got some Ironmaster dumbbells today for a solid deal off the facebook marketplace.  They're the base model at 75lbs per hand, but that's at least a gain over my 50lb powerblocks.  One day the expansions will be available again and I'll really be in business.

 Training Log: Entry 2390

AM WORKOUT (0545 wake up via dog), fasted

100 six count burpees in 8:04

Notes: Sub 8 minutes is my new goal, as that seems to push my conditioning pretty hard when I try for that.  Too easy to get lazy between reps otherwise.  Wanna try to get in my squat workout today, because I work 5 morning shifts in a row starting Monday, and I'd ideally not do the squat workout first thing in the morning.

PM WORKOUT (1400)

Buffalo Bar Squats

5xBar

5x140

3x230

1x320

1x370

REST PAUSE (12 Deep Breaths Between Sets)

8x410

4x410

2x410

1x410

7x370

1x370

6x370

2x370

5x370

3x370

4x370

4x6x320

10x280

SUPERSETS (squat-hyper)

Belt squat

22x150

19x150

16x150

STRIPSET

18x150

6x125

4x100

6x75

6x50

6x25

Reverse hyper 410

2x9

2x8

Chins (various grips)

5x10

Notes: Schedule is off due to work, so I'm squatting the day after 5x10 deads, making this really crazy.  This is a big milestone for me as, historically, anytime I can squat 4 plates for 8 means I'm good for 500 for a single.  Being able to do that at this bodyweight is crazy.  My squat seems to be what is responding best right now, so I'll ride that out.  Getting crazy exertion headaches after these training sessions, which is typically the sign I'm operating in my most effective range.  Exertion headaches for squats/blown out blood vessels for deads.  

Got some Ironmaster dumbbells today for a solid deal off the facebook marketplace.  They're the base model at 75lbs per hand, but that's at least a gain over my 50lb powerblocks.  One day the expansions will be available again and I'll really be in business.

 Training Log: Entry 2389

AM WORKOUT (0550 wake up via dog)

Daily work and then tabata workout on the BAS

PM WORKOUT (1400)

SVR II week 2

Axle deadlifts

5x136

5x226

1x326

5x361

5x416

1x476 (rapidly recalculate TM)

5x10x326

Neck harness 55lbs

4 sets

Chins (various grips)

10x10

Swiss bar row against light bands (sets going normal-wide-narrow grip)

2x13

4x10

Swiss bar shrug against light bands (no rest between sets)

30 reps normal

10 reps narrow

10 reps wide 

Kroc rows 115

1x20

Tabata trap bar pulls 135

Notes: Giant sets everywhere.  I started off with dead-chin-neck, and once I did 4 sets of neck it went dead-chin-row.  I did not correctly estimate just HOW detrained I was on axle deadlifts, and found myself dropping my TM significantly.  I need this.  I also need to have a way forward with nutrition so I can make something of this, but still, the humility is helpful.  I may end up with 3 different TMs for this program.  It's rough, because it's still not the butt kicker of a workout that I'm used to, but it's clearly more than I can handle as well, so I gotta get my headspace right.

Rested 90 seconds between rounds.

 Training Log: Entry 2388

AM WORKOUT (0445)

SUPERSETS (chin-press)

Angled NG pull up
5x50lbs
5x75
5x85
5x95
5x100
STRIPSET
5x100
3x75
4x50
5xBW

Axle strict press
5xAxle
5x66
5x136
5x156
8+2+2x171 (rest pause)

Log clean and strict press away 130
1x16

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

Axle strict press 151/dip
1x10/failure
2x7/failure

BtN Press 125/dip
1x10/failure
2x7/failure

DB lateral raise 20s
3x12
3x11

Band pull aparts
6x15

Weighted dip stripset
3x130
2x105
3x80
4x55
5x30
5xBW

Strongman Fran (100lb log-strict chins)
21
15
9

Notes: 90 seconds rest between everything except warm ups.  Elbows are feeling better, but not 100%.  They showed up on the dips, making the first one of each set VERY tough, which is a bonus I suppose.  Woke up from a real bad calf cramp, which set off the dogs, but meant I got to get my training knocked out early.  Good way to start off 2021.  Press is feeling better: sticking with the axle has gone far.  Still on the fence about programming this, but really, I need to just get a way forward on nutrition first and then it can sort out.

PM WORKOUT (1400)

Axle grace

5:03

Notes: Better than last time.  Elbows took it better.  Healing is happening.