Training Log: Entry 2555

AM WORKOUT (0540 wake up via alarm, 0640 workout)

20 chins (underhand)

GIANT SETS (bench-chin-pull)

Axle bench press
5xAxle
5x156
5x211
5x241
5x271

Chins (underhand)
5x8

Band pull aparts
5x10

10 standing ab wheels

SUPERSETS (bench-row) 90 seconds between sets/total time 22:50

Axle bench press 211
5x10 (pause first 3 reps)

DB rows 115
5x10

10 standing ab wheels

(3) Incline DB bench 90s
9+4+3 (+4 w/Metal Catapult) DC rest pause

Transition immediately to 50 dips
Transition immediately to lateral raise stripset
20x20lbs
20x10
20x5
20x2.5
20xEmpty hands
2:05 empty hand crucifix hold

Transition immediately to 2 mile dog walk w/80lb vest

Transition immediately to 1 hour of lawn mowing

Notes: Busy morning, and really just taking a break to let the battery recharge for my lawn mower before getting back at it.  My whole body is incredibly sore: really feeling the effects of pushing things.  I was dragging hard in Tang Soo Do last night.  We got our Orange Belts, so that's cool.  Sparring was a bust: we ended up just working combinations on the wavemasters.  There is a tournament in 2 weeks and I think they wanted to keep from people getting injured.  I'm getting looser with the lower body and throwing some fancier stuff, so that's cool.

As much as I dug focusing on the press these past 7 weeks, having a bench focused day really slots in well with this weight gain protocol, as it's far less intense and gives me a bit of a break before my deadlift workout.  Stole from Paul Kelso and paused the first few reps in the set to up the challenge.  Will try to pause all of them on 5s week and forego pausing on the 1s.  Didn't make the 20 minute mark, but I'm doing unilateral rows, so that takes twice as long.  May go for a different approach next time.

Wanna get in something short and intense today to get the quads opened back up.  Thinking about doing some sort of Grace-esque workout using back squat thrusters.  I want to get in more behind the neck pressing.

 Training Log: Entry 2554

AM WORKOUT (0900) POST NIGHT SHIFT (relief showed up 2.5 hours late...)

Front squats w/5 burpees between sets (no rest otherwise)
4x300
1x300
3x300
2x300
1x225
2x225
3x225
4x225
5x225
4x225
3x225
2x225
1x225
6x185
1x185
5x185
2x185
4x185
3x185
12x135

Transition immediately to 2 mile walk w/80lb vest

Notes: Wanted to see what I could do with 300lbs, and even with post night shift not being ideal testing time, it went well.  Biggest thing was that 300lbs didn't feel heavy at all, such that I honestly forgot it was supposed to be a "big deal" until I got to the second rep and wondered why this was so much harder than usual.  My torso strength is really high.  If I wanted to give this workout a pithy name, it would be "Oreo", because you got the cream of Tower of Babel in between a Juarez Valley sandwich finished off with the tall glass of milk widowmaker.  In truth, I was just winging it after that 300lb set and going for pain and time, as this took about 31 minutes.  Got in the walk afterwards with the doggo while the weather was cool-ish.  All of this was supposed to happen much earlier in the day, but my relief hosed me.

Daily work and Tang Soo Do later.  It's sparring night.  I've been doing a poor job of logging my lessons, since they happen in the evening, but maybe I'll get this one down.

 Training Log: Entry 2553

TUESDAY

AM WORKOUT (0700) POST NIGHT SHIFT

GIANT SETS w/plate change rest (Jump-squat-row)

Box Jump (high)

3x3

Buffalo Bar Squat

5xBar

5x140

5x230

5x335

5x385

5x430

T-bar row

10x125

10x150

10x175

2x10x200

GIANT SETS (squat-dip-pull) w/2 min rest (total time 19:31)

Buffalo Bar Squat 335

5x10

Dips

5x10

Band pull aparts

5x10

SUPERSET CIRCUIT (no rest between rounds) hyper-abs-squat

Reverse hyper 360

4x10

Standing ab wheel

4x5

Belt squat (no lockout)

3x12x200

STRIPSET

1x12x200

Reps of 175,150,125,100,75,50,25 and axle

PM WORKOUT (1700)

2.6 mile walk with the Mrs

PM WORKOUT II (2100)

FRAN+ (strict chins)

21

15

9 (time: 4:40)

5 (time 5:36)

Notes: In between that AM and PM workout I was able to get in 6 hours of mostly restful sleep. It is so good to be back to this style of training and the eating that comes along with it: I feel alive again. Building is always better than losing. It took around set 3 of the supplemental work to really find the sweet spot on my back for the barbell. I’m still getting in the supplemental work in under 20 minutes, and that’s with extra stuff tacked on. Will keep that up as much as I can. Plan is to keep rest even shorter on the 5s week and to lengthen it on the 1s week and take out some of the extra stuff. Squats are heavy but manageable now. Fran was good to get some bloodflowing into the quads and speed recovery up. Remembering all my old tricks.

Plan is to hit up a front squat based conditioning workout tomorrow. I wanna take 300 and see how many reps I can get, so thinking START with Juarez Valley, take it to the end (should be a short one), then strip it down to 225 and Tower it back up. I have a relaxed week after that.

EDIT: Meant to mention that I’m seeing the cool effects of increased food in my physique. My abs were ridiculously popped out this evening. It’s so funny how, when you start cutting, you immediately look like crap whereas when you start gaining you immediately look awesome.

 Training Log: Entry 2552

AM WORKOUT (0400 natural wake up)

Fasted 2 mile walk with dog

Breakfast

5/3/1 BBB BEEFCAKE Week 1, Workout 1

SUPERSET (press-chins)

Axle clean and strict press away
5xAxle
5x66
5x151
5x171
1x191

Weighted chins 30lbs
1x10
5x8

SUPERSETS (press-rows)

Axle clean and strict press away 151
1x5 cleaning each rep, 5 press away
4x10

Axle rows 151
1x5
4x10

Time for supplemental: 19:31

DB bench mechanical advantage dropset w/rest pause 95lbs
(3)1x7
(2)1x4
(1)1x4
(Flat) 1x4
(Flat w/Metal Catapult)1x5

Transition immediately to 50 dips w/rest pause
Transition immediately to 25 pushdowns
Transition immediately to 50 pull aparts

Poundstone curls
180xAxle

Notes: Oh it's good to be back.  Focused training and eating.  Plate change rests for the main work.  Finding ways to get in more work where I can to make this even more productive.  Insomnia is creeping again, but I'm hoping the weight gain will help.  Making the most of it with the fasted walks at least.  Got overly ambitious with the cleans for the supplemental work: maybe I'll do 2 cleans per set next time and split the difference.  

Working nights today.  Going to get in some gnarly conditioning somewhere, work, come home and crush squats.

LUNCHTIME WORKOUT

Keg Grace (1 motion, 150lb keg)

4:50

Notes: I think this can be a staple.  My lower back was a little pissed off at it, so we'll see, but so far I like it.  Watching the video, it's crazy how vascular my arms have become.

 Training Log: Entry 2551

AM WORKOUT (0530 natural wake up)

FASTED 2+ mile 80lb weighted vest walk with dog

Notes: Supposed to get hot today so got the walk in early. Thinking a daily work circuit later in the day to close out the deload week and then full on assault starting Monday…along with 2 night shifts. But minus some work travel I should be done with shift work for the foreseeable future, which will be nice.

Just weighed myself post breakfast as 182.2. Means I would have made weight for the comp, and I am about 10lbs down from the start of weight loss 7 weeks ago. Great spot to grow.

PM WORKOUT (1600)

20 seconds on/10 seconds off for 15 minutes with following protocol

Round 1: 40kg KB swings

Round 2: Daily work

Round 3: 45lb KB snatch

Round 4: Daily work

Repeat

Toward the end, ran out of daily work so just alternated swings and snatches.  Got my heart rate up and my daily work in.  Weight loss is over.  It's good I'm scheduling end dates.  It's too easy to chase after leanness for it's own sake, mainly because getting lean is too easy.  Building muscle is hard, and it's time to do the hard work.  

Biggest victory of this fat loss cycle: told my wife I would have made weight if I did the comp, and she said "That's pretty awesome, because you weren't even trying to".  I then said I had been losing weight for the past 7 weeks and she said she hadn't noticed, and then remarked "Well, I DID wonder why you wanted 2 eggs in the morning instead of 3".  A sign that I managed to get as lean as I needed WITHOUT burdening my family through the process.  I've found balance.  That's huge.

 Training Log: Entry 2550

AM WORKOUT (0630 natural wake up)

FASTED Fran+ (strict chins)

Time: 4:47

Notes: Always a classic. Felt like I was moving stupid slow, but time shows otherwise. Good way to get my metabolism revved up for the morning. 

LUNCHTIME WORKOUT

20 rounds EMOM 3 bear complexes w/95lbs

1 min rest

AMRAP bear complexes in 5 min (managed 25)

Notes: Threw this together as I was putting my shoes on. Good balance between EMOM and AMRAP. Testing soon.

Made an omelet with leftover piedmontese stew meat this morning and I am pretty sure I am a genius

TANG SOO DO BELT TEST 

Doing 85 bear complexes beforehand certainly made this interesting, as my shoulders felt like they were going to fall off during the hand technique drills, but I find another gear through the pain and really put in some solid techniques.  Found some good power in my punches.  My sidekick still needs work (which is to say, in order to do it the Tang Soo Do way vs Tae Kwon Do), but I'm finding a good compromise on the roundhouse with my Muay Thai background, and imagine I'm arriving at conclusions similar to what Kyokushin came up with.

One step defenses went well for the most part.  One of the people testing had a weird kiai that sounds like someone yelling "BREAK", so it kept throwing me off thinking the drill had ended.  Gotta learn how to phase that out.

Did a knifehand break for the upper body, and that roundhouse for the lower body.  Got both on the first try.

More than confident we passed.  Promotions will be in 2 weeks.

 Training Log: Entry 2549

AM WORKOUT (0548 natural wake up, much better sleep)

Fasted Tabata lateral burpees

Notes: Still a total gasser.  I'm so bad at jumping.

PM WORKOUT (1500)

60 rounds, 20 seconds on, 10 seconds off

Round 1: Stone of Steel to shoulder

Round 2: Grab bag of daily work (chins, dips, ab wheel, reverse hyper, leg curls, and KB swings)

Round 3: Burpees

Repeat

Notes: This is just a classic.  So great when I'm short on time, as set up is minimal and output is solid.

I am primed to start growing again.  I'm too good at limiting my food intake, and reversing course on that is going to be fantastic.  Current plan is BBB Beefcake to que up, and I'll have to find some way to up the ante of course.  Inspiration will strike.

 Training Log: Entry 2548

AM WORKOUT (0545 wake up via alarm, good sleep, 0700 workout)

KIRBY MEMORIAL WOD

14 rounds

* Keg Press w/140lbs (technically 150lb keg)

* Ironmind Sandbag carry (14' w/250lbs)

* Renegade Rows 2x70 each side

* Bear Complex w/140lbs

* Yoke Bar Squat w/140lbs loaded on bar

For final Yoke Bar Squat, I did a rep for each year he was in the life of all the members of my family.

Notes: Really pleased I could do this.  Good send off for my buddy.  Going to keep it going by taking my other pug for a walk soon.  This was the first time I'd moved that Ironmind sandbag since I moved here: good to see I still got it.  First time ever doing renegade rows or the bear complex for that matter.  Pulled something in my left lat on round 4, but otherwise this was a solid WOD.

PM WORKOUT

Got in a 2 mile walk with the dog, then a 2 mile walk wearing the 80lb vest

Training Log: Entry 2547

AM WORKOUT (0248 natural wake up, insomnia is creeping back in)

LEVEL GRIND

Start with 1 log viper press at 135 and 4 box jumps. Each round, add 1 rep to the viper press.

Got to 16 reps of log viper in 40 minutes.

20 standing ab wheels

40 Reverse hypers

25 Reverse hyper leg curls

10 rounds of

5 chins (various grips)

5 dips

25 band pushdowns

Lateral raise stripset (no rest)

20x20lbs

20x10

20x5

20x2.5

20xEmpty hands

1:55 empty hand cruficix hold

Notes: I truthfully wanted to name this workout “Monument to Non-Existence” ala the line from Kefka in Final Fantasy VI, and even listened to “Dancing Mad” on repeat the whole time I did it, but “level grind” honestly fits it better. You hit the log viper to grind XP, then go fight the box jumps. You gotta keep upping the dose on the viper to level up enough for the next set of box jumps.

I came up with this last night. I like it. I got 136 reps in 40 minutes on the log. I wanted something other than burpees between the log, and the box jumps really answered the mail well. Kept my heart racing. Those first few rounds go by silly fast, and then you just drag. Taking weight off the floor allows you to take breaks as needed to get the reps in vs a squatting movement.

 Training Log: Entry 2546

AM WORKOUT (0535 wake up via alarm, 0700 workout)

50 chins (fasted)

Managed 30 rounds in 40 minutes

Then 1 hour of lawn mowing

Notes: That WOD was taxing but not exhausting.  Not in the realm of Kalsu or Faust, but still a good use of 40 minutes, and now I have a mark to beat.  Used an axle and 75lbs, because that was the lightest I could load things while still using bumpers.   I like the layout of this complex in general: movements flow very logically.  I might use this in place of Dan John A for future stuff.

PM WORKOUT (1730)

3 mile run with the Mrs

 Training Log: Entry 2545

AM WORKOUT (0258 natural wake up)

FAUST w/Pay Up

100 devil presses w/50lb DBs

EMOM: 5 chins (first 50 strict, remainder kipping)

Accomplished w/in 28 rounds, took 1 round rest, then did death by burpees EMOM w/5 chin buy in. Died in the attempt for the 10 burpee round (so 36 rounds of work)

1 min rest

15 minutes of the following circuit

10 rounds of

4 KB swings w/40kg

5 dips

2 Standing ab wheels

4 reverse hypers

10 rounds of

4 kb swings

5 dips

25 reverse hyper leg curls

50 band pull aparts

25 pushdowns

Neck harness stripset

12x55

10x30

Poundstone curls

179xAxle

Notes: Do I know how to deload or what? Added onto Faust. You make your deal with the Devil, then you die for one round and pay up in the afterlife with your own ironic version of Hell. I started the death by burpees at 4 reps.

Rest of it was just getting in daily work, and, of course, can’t neglect the Poundstones.

Schedule is all screwy, which is a good time for a deload.

 Training Log: Entry 2544

AM WORKOUT (0255 natural wake up)

Climb The Tower/Escape Through the Valley: Front squats of 225 (100kg) w/5 burpees in between

1-2-3-4-5-6-7-8-9-10-1-9-2-8*-3-7-4-6-5

Time: 37:07

Strip plates, then transition immediately to 15 rounds of EMOM daily work w/4 40kg KB swing buy in

Neck harness stripset

12x55lbs

12x30lbs

Notes:100 reps of front squats w/100kg. Pretty cool. The 10th rep was shallow, and I had to rack on rep 6 of the Juarez valley set of 8 before giving up some chow, but otherwise I got it done, first thing in the morning running off eggs, beef and avocado. I am just dialed in. All that said, once again, I HATE how effective this is, because it forces me to keep doing it, and it SUUUUCCKS.

I was hurting on that daily work. And really during the burpees too.

I am excited to start eating to grow soon. Nutrition is really on point these days though. You start making some real good decisions when you are so limited.

Deload for this week, which is to day, heavy focus on conditioning.

Physique update for week 6 of 7 of fat loss

 Training Log: Entry 2543

AM WORKOUT (0545 wake up via alarm, 0700 workout)

20 seconds on/10 seconds off

Round 1: Stone of Steel to shoulder
Round 2: Grab bag exercise (rotated between chins, dips and ab wheel until daily work totals done, then 40kb KB swing and reverse hypers)
Round 3: Burpees

60 rounds total (30 min)

Clean up gym rest

20 seconds alternating DB snatches/10 seconds goblet squats for 8 rounds

Notes: My lower back is fried alright, but the stone helped bring it back from the dead a bit.  Typical round was 2 stones to shoulder and 1 lap before time ran out.  Was good to really push this workout far.  It's got a lot of potential.  

Lawn mowing on the schedule for later today.

 Training Log: Entry 2542

AM WORKOUT (0545 wake up via alarm, 0645 workout)

Texas deadlift bar touch and go deadlifts
5x135
5x225
5x315
5x405
5x460
4x515
11+5+5+4x405 (tied previous PR in 3 sets, added 4 rep set)

50 chins while putting away plates

Axle shrugs against short average bands
1x50

50 chins

Kroc rows 115
1x17

25 band pull aparts

Reverse hyper
40x180

Notes: Life and diet caught me today: didn't get my topset of 5.  Warm ups felt solid, which tends to mean the main lift is going to suck.  Damndest thing.  I DID attempt to get in the 5th rep with some rest, and it just seemed like a bad idea.  I shoulda pushed harder on the backoff set: didn't realize I matched my previous work until I looked back at the log.  But I got it in.  Increased the resistance on the shrugs to make it a little faster.  Was rushing this workout to get to work on time.  Hit the marks, but this is a good sign that I'm due for a for real deload.

PM WORKOUT (1800)

10 rounds EMOM

Buy in with one 1 motion keg press w/150lbs

Finish round w/high handle trap bar pulls of 135

Got to 167 reps total

Notes: This wasn't very challenging, but I like the skeleton behind it.  I got in a bunch of trap bar reps, which is cool.  Either need to up the weight on the trap bar or the reps on the keg.

 Training Log: Entry 2541

AM WORKOUT (0300)

23 chins

GIANT SETS (press-chin-pull)

Axle clean and push press away

5xAxle

5x156

5x176

6x196 (+1 rep PR)

Log viper press (each rep from floor) 155

11+6+5 (2 rep PR)+5 strict press

Chins (various grips)

4x8

Band pull aparts

5x10

Axle bench press

10xAxle

10x136

10x186

9+5+4x256 (2 rep PR)

Followed immediately w/50 dips rest pause+25 band pushdowns

Followed immediately w/DB lateral stripset

20x20lbs

20x10

20x5

20x2.5

20xEmpty Hands

1:50 crucifix hold

Axle rows against bands

15+8+9 (4 rep PR)+20 no bands

20 ab wheels

40 reverse hypers

22 reverse hyper leg curls

Notes: Sleep has been a bit rough as the family still figures things out. Missed the clean on the first attempt at 196 but got it on the second. Went with log for the backoff set because it was quieter than the axle and I didn’t want to be clanging and banging so early in the morning. Still seeing progress. Have to be a bit more mindful during those lateral raises and make sure I’m hitting the intended target.

Pleased to have figure out those leg curls. Basically set up like a reverse hyper and then bend at the knee vs the hip. It’s at least SOMETHING I can do for some easy direct hamstring training in the interim. Definitely needs to come back.

Tang Soo Do later tonight

PM WORKOUT (1730)

10 95lb thrusters, EMOM for 10 rounds

Notes: Simple.  Got me 100 thrusters, which is good, because my legs are sore from squats.

 Training Log: Entry 2540

AM WORKOUT (0330 wake up via alarm)

GIANT SETS (jump-squat-row)

Box jumps (deadlift mats+ 2 35lb plates, highest height so far)

3x4

Buffalo bar squats

5xBar

5x140

5x230

5x355

5x400

5x450 (Denver squat on final rep)

13+5+4x355 (+5lb/2 rep PR)

T-bar rows

10x125

4x10x150

CIRCUIT 5 rounds, no rest of

8 SSB lunges w/115lbs

4 standing ab wheels

10 dips

8 reverse hypers

Belt squat stripset (no lockout)

28x200

Reps of 175, 150, 125, 100, 75, 50, 25 and axle

CONDITIONING

10 rounds of

5 power cleans w/95

5 chins (various grips)

Time: 9:06

Notes: This was a real grind.  Again: fitting schedule around life.  Squat weight felt much heavier than it had any right to be.  Topset was very touchy on depth, but the backoff set made up for it.  Worked in that circuit to get some daily work knocked out (somewhere in there I got in my pull aparts and pushdowns too), and got the chins in with the conditioning.  Belt squats were awesome, and happy to have some rep growth on the backoff set.  Making the most of the post Deep Water effect while my weight drops.

On that note, really starting to see the effects of the fat loss now, and, in turn, the impact on carbs.  We ended up going out to our favorite chinese buffet/mongolian grill last night, and even though I stuck with the mongolian grill with seafood, veggies and soy sauce along with a single piece of general tsaos and sesame chicken, just the trace amount of carbs in the breading and sauces had my veins popping before bed and me looking absolutely shredded post training this morning.  Saw the striations in my shoulders again, full deep set of abs, etc.  Crazy how that happens.  Also observed that I'm dealing with gluteal atrophy again.  When my GHR was up and running, I had solved that.  Since it broke, I've been lazy coming up with a fix.  I'm thinking of treating myself to a GHR for an upcoming birthday.

On THAT note, I'm too good at losing fat.  It's too easy to not eat, especially during trying times.  I'm out of my head a lot these days outside of training.  I think 1 more week (a deload) of reduced cals should be about the limit.

PM WORKOUT (1400)

4 mile run with the Mrs

Notes: Longer and earlier run than usual.  Mrs wants more time out of the house.  We've been taking our dog for long walks as well, and will get in a walk later today.

 Training Log: Entry 2539

PM WORKOUT (1400)

20 chins

GIANT SETS (press-chin-ab)

Axle clean and strict press away
5xAxle
5x156
5x176
4+1x196 (cleaned, but head spins required a rack on the final rep)
13+5+4x156 (3 rep PR)

Chins (various grips)
4x8

Standing ab wheel
4x5

25 pull aparts

(4)Incline DB bench 95s
7+4+2(+7 flat w/metal catapult

Dips
8xBW
8x30
8x55
6+3+2x130 w/immediate stripset of
2x105
3x80
4x55
5x30
6xBW

Meadows rows
10x25
10x50
10x75
5x100
14x125

Poundstone curls w/2.5 per side
1x118

25 pushdowns
25 pull aparts
40 reverse hypers

CONDITIONING

20 seconds on of 20lb DB snatches/10 seconds on of 20lb goblet squats for 8 rounds

Notes: That conditioning workout is a total barn burner: THAT needs to become my new default "I need a quick workout" go to.  Just a little weight goes a long way with those squats.  Presses were stupid strong today.  Dips didn't have a PR but felt much smoother than before.  

Being candid here: my dog died last night.  14 year old pug.  Dude had a good life.  I'm doing alright, but the family is a wreck, and training/nutrition/etc will be a bit of chaos while it gets sorted.  Gonna come up with some sort of memorial workout for him.

 Training Log: Entry 2538

AM WORKOUT (0630 wake up via dog)

Tabata lateral burpees over bar (fasted)

Notes: Holy cow that’s a whole new element there. My shoulders are really fried from log Kalsu and Tower so I wanted to make burpees a bit more leggy, and this absolutely changed things. I was sucking wind real early into this. Definitely gotta remember that. I’m such a terrible jumper that anything that can force me to do it is good for me.

Date night last night was awesome. Saw Dave Attell. He’s aging, but his comedy chops are on point. Face hurts from smiling and laughing for so long. Had Mahimahi for the first time and it’s delicious. Once again, I’m discovering that there’s no animal I don’t enjoy eating. In that regard, we got some Malasadas for dessert to help the Mrs reconnect, and though a pleasant taste, I really didn’t care to finish it. Comedy Club required that we order 2 items, Mrs got some sort of insane dinner plate sized brownie, I took a bite, and though pleasant (warm, gooey, chocolately), again, just no real desire to have more. Meanwhile, I ordered wings to bring home and THOSE were a difficult temptation, and if you had given me another serving of fish at the restaurant instead of the malasada, I’m sure I would have inhaled it. Body is just calibrated differently now.

It’s nice to just enjoy food vs binge on it. That being said, Mrs requested burgers tonight, and I’m thinking of doing a surf and turf burger: 1 patty bison, 1 patty salmon. And on that note, I feel like this weight loss phase may get shut down soon, because there’s just too much good animal flesh to eat and ample opportunities to grow.

PM WORKOUT (1500)

Dan John Complex A w/115lbs (sets of 8 for all)

Rows

Power cleans

Front Squats

Push press (deviates from RX military press)

Back squat

Good morning

4 rounds total (60 seconds rest first, 90 second, 120 third)

Notes: Nice to get in the barbell complexes for variety. Dan is always the man. Push press is a much better fit over strict.

 Training Log: Entry 2537

AM WORKOUT (0620 wake up via dog)

FASTED

11 rounds of EMOM daily work with a 4 KB swing buy in each round with 40kg bell

50 KB swings

Notes: Pleased I got this in before the family got up. First time in a while I got up on a weekend and was fired up to get in a quick session like this. Sleep has been real solid, and yesterday was even the day I spent 24+ hours awake to re-adjust from night shift. Things are going well. Plan to get in Tower or something similar today.

PM WORKOUT (1400)

Climb the Tower, Escape Through The Valley, Go Back for Survivors

Front squats 258 w/5 six count burpees in between

1-2-3-4-5-6-1-5-2-4-3 (16:56)

Transition immediately to front squats 225

5 w/5 burpees

5x1 w/1 burpee between sets (time: 22:26)

Notes: Wanted to get in a quicker one than usual, so upped the weight.  Pushed harder than I needed to, so went with the escape through the valley.  Tried out another bad idea I had: "go back for survivors".  Max reps, then matching total reps in singles.  Idea is you climb as high as you can, then you unload "survivors" and give them a chest compression.  It's gimmicky.  I think if I really wanted to make it work, I'd do front squat and then stone of steel to shoulder or sandbag in a similar manner.  Definitely something there waiting for me.  Still a tough workout no matter how you slice it. 

 Training Log: Entry 2536

AM WORKOUT (0700 workout post night shift)

Kalsu WOD w/log viper

Notes: Got it done with 39 rounds.  This was awful.  You can see at the end of the video that I'm pretty much lost, looking for a place to lay down and die.  Another good bad idea.

 Training Log: Entry 2535

AM WORKOUT (0525 wake up via alarm, 0700 workout)

100 chins (fasted)

Axle deadlifts (touch and go)
5x136
5x226
5x351
5x406
5x461
14+5+6x351 (+2 rep and +5lb PR)

Axle shrugs against bands
115

Followed immediately by 50 band pull aparts

GIANT SET CIRCUIT (no rest): hyper-abs-dips

Reverse hyper 430
5x8

Standing ab wheel
5x4

Dips
5x10 w/25 pushdowns after final set

Kroc rows 115
1x20

Notes: Definitely in an interesting place training wise.  My belt is fitting loose again and I am totally dialed in on those mainsets and crushing them, and then I started fading HARD on that giant set circuit.  Almost passed out after the set of 460 as well.  Weight loss is showing its signs after about 4ish weeks.  Really pleased with how the axle felt today though: last cycle it was awful.  Grip was stupid close on the main topset: fixed that for the follow on.  

Working a late shift tonight.  Thinking of getting in a weighted vest walk while the weather is pleasant and hitting some devil presses before start of shift.

 Training Log: Entry 2534

AM WORKOUT (0300 wake up via alarm)

25 chins

GIANT SETS (chin-press-pull)

Chins (various grips)

4x8

Axle clean and push press away

5xAxle

5x136

5x156

11x176

Clean each rep and strict press

9+5+4(+9 clean and strict press away)

Band pull apart

5x10

Axle bench press

10xAxle

10x136

5x186

9+4+3x256 (2 rep PR)

Followed immediately by

50 dips

Followed immediately by

Lateral raise stripset

20x20lbs

20x10

20x5

20x2.5

20xEmpty hands

1:40 crucifix hold

Axle rows against bands

14+7+7(+26 without bands)

20 standing ab wheels

40 reverse hypers

CONDITIONING

20 seconds of 20lb DB snatches

10 seconds of 20lb DB goblet squats

10 rounds

Notes: Didn’t quite have a baseline to compare with on this one. Last time I did the “clean and rep” thing, I was taking a long time between reps and not really getting the training effect. This time, the rule was that it had to be touch and go cleans, and that kept things far more honest. Threw in the press away set at the end to make it a good shoulder stimulus as well.

Bench PR was cool. Always take that.

I like that little conditioning dude I came up with. The squats are actually more a killer than the snatches.

Had a 3 mile run with the Mrs yesterday and it felt really good. No CV discomfort and one of our best times in a while. Again: bodyweight is such a factor with running.

PM WORKOUT (1500)

Axle Grace Echo

30 reps (2:46)

90 second rest

15 reps (1:26: fairly certain a PR)

90 seconds rest

7 reps (33 seconds)

Notes: Yet again, hated to do this, didn't want to, solid times all around.

Physique update: got rid of the fluff from gaining.  Looking dryer.

 Training Log: Entry 2533

AM WORKOUT (0525 wake up via alarm, 0730 training)

GIANT SET (jump-squat-row)

Box jump
3x5

Buffalo Bar Squat
5xBar
5x140
5x230
5x305
5x355
5x400
26x305

T-bar rows
10x100
10x125
10x150
2x10x175

SUPERSET (hyper-squat) 1 min rest

Reverse hyper 360
4x16

Belt squat 200
1x20
1x21
1x22

STRIPSET (no rest/lockout)
24x200
Reps of 175, 150, 125, 100, 75, 50, 25, Axle

Transition to

90 minutes lawn mowing/yardcare

Transition immediately to

CONDITIONING

10 thrusters w/115lbs
10 chins
10 dips
8 thrusters
10 chins
10 dips
6 thrusters
continue patter until final round w/2 thrusters

Time: 6:26

Notes: I'm a big fan of how this all rolled out.  My in-laws left this morning, so I got a bit of a later start, and still just absolutely crushed it.  Squat warm-ups went real deep, and I got to dig far for that widowmaker.  I cut out single leg stuff and counted my lawn mowing toward that, and then the conditioning WOD at the end was a good little gift-wrap.  That one has some potential.  115lbs is a decent weight on thrusters.

Getting a run in with the Mrs later, and then a 0300 wake up tomorrow for some push pressing.

 Training Log: Entry 2532

AM WORKOUT (0555 wake up via dog)

Axle clean and strict press away
5xAxle
5x136
5x156
5x176
17+7+7x136 (3 rep PR)

(2) Incline DB bench 100
8+4+3(+3 slingshot+3 catapult)

Dips
8xBW
8x30
8x55
8x80
7+3+3x130 (1 rep PR) with immediate stripset of
2x105
3x80
5x55
4x30
7xBW

Notes: Dog got me up in time to get in the pressing part of my workout.  Still owe some backwork.  Rushed things, kept rest short and came away satisfied.  I'm pretty weak at that 2 notch point in the incline press: probably worth investigating.  This was a nearly fasted workout: all I had was an 80 calorie lite n fit greek yogurt.

PM WORKOUT (1400

Meadows rows

10x25

10x50

10x75

26x100 (rep PR)

Poundstone Curls

174xAxle

Notes: Got the rest of the workout knocked out. 

PM WORKOUT II (1830)

20 seconds on/10 seconds off of Devil Presses w/50lb dumbbells
16 rounds

Notes: Just a quick one squeezed in around family schedule.  Great quick workout.

 Training Log: Entry 2531

AM WORKOUT (0550 wake up via dog)

100 unbroken burpees (fasted)

Time: 5:21 (5 second PR)

Notes: This was very much unexpected.  Haven't done the 100 burpees thing in a LONG time, but looks like everything else carried right on over into it.  Great way to start the morning. 

PM WORKOUT (2000)

Dan John Complex A

8xRows
8xCleans
8xFront Squat
8xMilitary press
8xBack Squat
8xGood Morning

Done with 115lbs

3 rounds, 1 minute rest between rounds, total time 9:45

Notes: Wanted to do something different.  This is nice.  The military press is the limiter: I think it'd work better with a push press.  

Spent most of the day walking around an apple orchid/pumpkin patch.  Did some fasting.  Too easy.

 Training Log: Entry 2530

SATURDAY

AM WORKOUT (0300 wake up via alarm)

The Hills Have Eyes

10 KB swings w/40kg KB

10 devil presses w/20lb DBs

20 second rest between rounds

25 rounds completed within 43 minutes (5 minute PR)

Immediately followed by

50 pull aparts

25 pushdowns

20 standing ab wheels

40 reverse hypers

50 chins

50 dips

Notes: Shaved off 10 seconds on the rest times compared to the last time I ran it. It sneaks up on you. First 10 rounds aren’t bad, but around round 13 or 14 you start to feel the misery. Getting the sweat in my eyes made things tricky: last few rounds I was basically doing the movements with my eyes closed.

Really digging this workout as a “default”. Very little set up, minimal loading on the body, still gets the heart up. Fairly certain I can run it straight through if I’m so inclined next time.

 Training Log: Entry 2529

FRIDAY

AM WORKOUT (0300 wake up via alarm)

“Fall Of The Footclan”

Log viper press 110lbs w/triples of 225(100kg) front squat between sets

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Time: 39:55

Followed immediately by

50 pull aparts

25 pushdowns

20 standing ab wheels

40 reverse hypers

10 rounds of

5 chins (various grips)

5 dips

Notes:Named this one after a Gameboy game, inspired by the fact I came up with this due to my little toe taking burpees off the table. Flipped the script and made the front squats the static portion while the press climbed the tower. Weight selection was perfect for timing constraints, as 40 minutes was my cut off and I just barely made it in. Once again, you start off thinking it’s going to be too easy, and by the end you’re dying. Knew I found a winner when I wanted to find a place to lie down when it was over. Another bad idea in the books.

Daily work was the cherry on top. Once I got the chins and dips done I looked inside to see if I had anything left and I was done. Good way to start the day.

Working 2 12s in a row starting today, then a little downtime.

 Training Log: Entry 2528

AM WORKOUT (0525 wake up via alarm, 0700 workout)

Started with 80 fasted chins, then breakfast, then

20 chins

Texas power bar touch and go deadlifts
5xBar
5x135
5x225
5x315
5x385
5x435
5x490
10+4+4x385

Axle shrugs against light bands
114

SUPERSET Circuit (no rest) hyper-abs

Reverse hyper 410
4x10

Standing ab wheel
4x5

Kroc rows 115
1x20

50 band pull aparts

Lawn mowing

Notes: Slight hip tweak on the 5th rep of 490.  Felt it a little more through out, but seems ok now.  Good to get in time with the stiffer bar.  Think I'm showing the effects of reduced cals in training, but still pushing hard.  Got family coming into town today, so things will be a little screwy.

May have broken my right little toe at Tang Soo Do last night.  Just snagged it on the mat.  Otherwise, did some flow drills, worked with a Bo and some board breaks.  My training partner was in terrible shape for the flow drills: had to stop frequently.  Frustrating. 

PM WORKOUT (1430)

24 stone of steel to shoulder in 5 minutes

Notes: Oldy and a goodie.  Got it in quick before family got here.  Thinking of combing front squats and viper presses tomorrow, since burpees on broken toe will most likely not work.  Got a couple different ideas: see where the darts land.

 Training Log: Entry 2527

AM WORKOUT (0300 wake up via alarm)

25 chins

Giant sets (press-chin-pull)

Axle clean and push press away

5xAxle

5x146

5x166

9x186 (2 rep PR, cleaned, not continental)

Log viper each rep

12+6+7x150 (4 rep PR)

Chins (various grips)

5x7

Band pull aparts

5x10

Axle bench press

10xAxle

10x136

5x186

8+3+3x256

Followed immediately by 50 rest pause dips

Followed immediately with lateral raise dropset

20x20lbs

20x10

20x5

20x2.5

20xEmpty hands

90 second crucifix hold

25 band pushdowns

Axle rows against bands stripset

10x30lbs on axle

8x20

6x10

6+5+4xAxle

20 standing ab wheel

40 reverse hypers

Tabata 20lb dumbbell snatches

Notes: Man that’s a lot to write out. Seeing progress all around. Still an awful push presser, especially first thing in the morning. Keeping myself honest on those vipers: I could get more reps by just resting forever at the bottom, but I’m trying to move fast enough that it’s my shoulders that burn out. Had some extra time left over so did the DB snatch for some metabolic effect. Next time, I’ll do goblet squats during the 10 second downtime: it’s well set up for that.

Hitting the stride on the fat loss. I’ve dropped the initial bloat and am past that whole “look worse while losing fat because you have no glycogen” point. Things continue to fit better and I keep finding places to slash calories without really having a major impact on lifestyle. Death by a thousand cuts.

Went on a 3 mile run with the Mrs yesterday. Despite having not run in a long time, it felt better and moved quicker than before. Once again, a little less bodyweight goes a long way with running. Got Tang Soo Do tonight, and my garage is set up for Axle Grace Echo when I get off work.

PM WORKOUT (1500)

Axle Grace Echo

30 (2:44)

16 (1:36)

7 (:35)

Notes: Every time I do this I tell myself how much I hate it.  Still a lung breaker.  Tang Soo Do later tonight.