Training Log: Entry 1890

(5) Mat Pulls 585+chains
16 reps total

Notes: 10, then 3, then 3. Much better breathing compared to last week. Got 9 reps in the first breath. Really driving the lockout hard on these. Woke up at 197 again after my first week of what I'd call "strict eating" and had my first cheat meal before lifting: 2 beef ribs and a baked potato. If I can keep getting 10 in the first set for as long as possible, I'll be in a good place.

DOH hold 405+chains
30 seconds

Notes: Just fried from training 5 days in a row. It was actually my back that gave out versus my grip.


Squats 335
1x20

Notes: Quads were pretty beat up. These felt shallow, but were hitting where I needed it. I'd say leg is 100% healed. It's a recurring injury, so it's not 100% in total, but it's as healthy as I can get it.


Time for 2 much needed days off.

Training Log: Entry 1889


2.6 Mile run


Time: 20:47


Notes: Wanted to see how long these were taking me.  Just slightly under an 8 minute mile average.  Not terrible.  Still pretty much just an exercise in enduring suck, but my middle back was pretty beat up from the yoke.  Hurt to breathe deep.

Training Log: Entry 1888


AM WORKOUT


Axle Clean and Press (clean once)
12x210
5x210
3x190 (strict)

Notes: Seeing definite improvement everytime I hit time movement. Leg drive was totally on point, very crisp, no wasted movement. I actually get some of my best reps later in the set, when I'm fatigued and can't rely on strength to move the weight. A lot of reps that just flew from chest to lockout. Had some more reps in me on the strict set, but could feel my neck tensing up and didn't want to pinch a nerve again. Going to advance the weight to 220 next cycle.


(3) Incline DB press 105
1x10
1x8
1x5
(1) Incline DB press 105
1x5

Superset w/

GB lat pulldown 110
4x10

Superset w/

Band pull aparts
6x20

Notes: Not really moving on the DB incline press, but my pressing is improving, so I'd say it's still working. Held back on the reactive slingshot today, but I think I'm going to keep it in rotation. It torques my elbows a touch, but I like the focus on lockout.


Axle curl dropset
25
25
20
20
10

Notes: Progression is working, and at least I'm doing some sort of curl I suppose.

Average band pushdowns
2x15



General notes: Second day in a row of bodyweight at 197, which is a positive sign. Belt is fitting looser, hopefully I can find a good spot for it by the time comp rolls around.








PM WORKOUT




75' 550lb Yoke/ 205lb Sandbag run w/sandbag over bar
2 rounds

https://youtu.be/nLE5y0Ahqkw

Notes: To explain, run the yoke 75', run back to the starting point to grab the sandbag, run the sandbag 75', arrive at yoke and do 1 sandbag over bar.

2 rounds was enough. After training 3 days in a row and doing a 2 a day here, I was toast. Great ass-kicker, hits a lot of different events/movements, and totally fried me.

Training Log: Entry 1887


(14) Chain Suspended Safety Squat Bar Squats
2x445+chains
5x355+chains

Notes: I'd say hamstring is about 98% at this point. Only the slightest twinge toward the very end of both sets. Just taking it easy at this point as it's the smart thing to do, but my strength is back. I might need to repeat this cycle of the weight just due to circumstances, but I'm getting the benefits of this movement still.


Reverse hyper 5 plates
3x10

superset w/

Standing ab wheel
1x8
2x6


Car deadlift simulator
10x7 plates
10x5 plates

Notes: This was awesome. Finally felt like I was pushing myself with this movement. Actually caused me to grunt/yell, which I never do in training. Had a pretty sick backward lean going. Hamstring was not a limiting factor at all, although I still wrapped it with a wrist wrap to be safe. At this point, just going to keep pushing to 20 reps.


Neck harness 45lbs
1x50



General notes: Best squat day workout I've had in a long time. I feel like I've been lacking some intensity in my training, and it was nice to push a little bit. I'm finally starting to see some downward progression on the scale, but I've had to be pretty aggressive with my nutrition to get me there. In truth, I have no idea what I'm doing in that regard, and just kind of winging it. But my belt is fitting looser, so I suppose that means I am losing some fat.

Training Log: Entry 1886


Chins w/50lbs
26 reps total

Bench 305
5x4

Superset w/

Band pull aparts
5x20

Notes: Right shoulder got jacked up from something yesterday, not sure what. Just have pain when I move it through certain ranges of motion. Thankfully, no impact on benching. This was actually one of my more successful days. Just keep trying to get as tight as possible before lift off.


Shoulder circuit
3 rounds

DB rows 105
8x3
1x30

Notes: Kind of getting the itch to do something different for back work. Truthfully, I do these because the set-up is easy, but maybe some meadows rows need to come back into my rotation.

Training Log: Entry 1885

(6) Mat Pulls 585+chains
18 reps total

Notes: Did this after driving 5 hours through LA.  10, then 4, then 4.  Warm-ups felt like nothing, practically ripping the bar off the mats.  Didn't get a big enough breath on the first pull, only managed 7-8 reps, but made up for it with later pick ups.  Might've actually had a 5th rep on the final set, but I could feel a callus tearing in my left hand so I shut it down.  Was the smarter move, looked at my hand and all the chalk had worn away right at my ring finger.  That's what I tore in my 3rd contest.  Gotta keep a watch on it.

Training Log: Entry 1884

On vacation, training at a commercial gym

Dumbbell push press 100lbs
1x7/4
1x6/3

Notes: Indicating right/left hand numbers.  Got some great leg drive here, actually felt like I managed a jerk a few times.


Barbell strict press
worked up to 225 for a single

Notes: Pressing with a barbell felt really weird.  Actually tried to push press after this and it didn't take.  Pretty happy with 225 for a smooth single after the dumbbell work.



V handle lat pulldown
5 sets


Dips
5x20

Notes: This felt amazing.  I missed dips, and this gave me a crazy chest pump.  The very last set I managed 16 before having to take a rest pause.  I might need to bring these backs.

Cable curls
65 reps

Notes: Was doing another drop set, but also just killing time waiting for the squat rack to open up.  Once it did, I cut the set short.


Squats 325
1x20

Notes: Cheap barbell slipped down my back a bit, but otherwise this was solid.  Hamstring's got a little bit of pain, wrapped it with a wrist wrap, but it's manageable.  My deadlift workout is going to be short this week, so I threw the squats in today.  Rehab plan from here on out is to keep adding 10lbs each week while sticking with the 20 reps.  Want to get this up to 405.