Training Log: Entry 1896
Weighted chins 50lbs
29 reps
Bench 285
2x7
1x6
1x5
1x4
Superset w/
Band pull aparts
5x20
Notes: Weight loss starting to show itself here. This is the one lift that I usually experience negative effects with when I lose weight. That said, this and the 3x3 week are the 2 toughest weeks for me in the program, so it's not totally unexpected. I will continue next week as planned, and if I can't make those reps, then I will reduce the training weights by 5-10lbs and continue on with the program. Few small external factors at play as well. Left hip flexor was feeling beat up this morning, made it hard to get into position, and my left foot kept slipping, which was killing leg drive a bit.
Shoulder circuit
3 rounds
Bodyweight dips
1x25
Notes: Just something to make up for lost volume during the bench workout. Traditionally, I'll just re-rack and rest pause to make up for missed reps, or hit another set, but I was on the clock today and this worked out better. Little taste of how things will be when I try to regain some weight.
DB rows 105
8x3
1x25
General notes: Weighed in at 196. Starting to see appreciable changes in bodyfat levels. Suffered some severe GI distress after the cheat meal on Saturday: don't think I can get away with eating like that any more. Could also be a contributing factor to state of weakness this morning, when paired with the extreme heat/humidity we've had here recently. Have also added tomatoes and cucumbers to my morning salad to get a little more variety in my diet.
Monday, July 20, 2015
Saturday, July 18, 2015
Training Log: Entry 1895
(4) Mat Pulls 585+chains
13 reps total
Notes: Still a good week, as this was 10, then 3. Third pick-up didn't feel like it was going to happen, and with this being week 4, I didn't push myself. Woke up at 195.6, down 2lbs, and told myself I was going to get 10 in the first pick-up no matter what. Getting that 10th took a good amount of of me, but I'd rather get more in the first pick up. Also, I figured out that the sensation of spinal fluid leaking out of my nose was actually just me throwing up in my mouth, so at least that's solved.
DOH hold 405+chains
35 seconds
Squats 345
1x20
https://www.youtube.com/watch?v=rp3LF-PI2Ag&feature=youtu.be
Notes: Took some video. Depth is about what I expect it to be. Hamstring is feeling strong, but just going to keep progressing with this. Once I can hit 405 for 20 in this style, I'll go back to heavy training.
General notes: Cheat meal this week was Western Bacon cheeseburger (single patty, 2 onion rings, pickles, BBQ sauce, cheddar cheese, lettuce) and a half plate of fries with ketchup. I tried to eat the entire plate of fries, but had to tapout midway through. I just can't do fried food anymore.
(4) Mat Pulls 585+chains
13 reps total
Notes: Still a good week, as this was 10, then 3. Third pick-up didn't feel like it was going to happen, and with this being week 4, I didn't push myself. Woke up at 195.6, down 2lbs, and told myself I was going to get 10 in the first pick-up no matter what. Getting that 10th took a good amount of of me, but I'd rather get more in the first pick up. Also, I figured out that the sensation of spinal fluid leaking out of my nose was actually just me throwing up in my mouth, so at least that's solved.
DOH hold 405+chains
35 seconds
Squats 345
1x20
https://www.youtube.com/watch?v=rp3LF-PI2Ag&feature=youtu.be
Notes: Took some video. Depth is about what I expect it to be. Hamstring is feeling strong, but just going to keep progressing with this. Once I can hit 405 for 20 in this style, I'll go back to heavy training.
General notes: Cheat meal this week was Western Bacon cheeseburger (single patty, 2 onion rings, pickles, BBQ sauce, cheddar cheese, lettuce) and a half plate of fries with ketchup. I tried to eat the entire plate of fries, but had to tapout midway through. I just can't do fried food anymore.
Friday, July 17, 2015
DIET AND FUTURE TRAINING UPDATE
Originally posted this on t-nation, so the formatting is a little jacked up.
I finally dropped another pound, down to 196.4 this morning. Weight loss has been slow but consistent. I spent this entire week at 197, whereas prior to this I was bouncing between 197-200lbs, so I feel I've gained a handle on weight manipulation. I've unfortunately reached the point of weight loss where I now need to engage in portion control rather than simply improving the quality of what I eat. Needless to say, it sucks.
Here is a rundown of my current diet (I'll pick a training day, since I have more of those than non-training days).
0450 (Pre-training)
-Bowl of wild blueberries w/raw honey and sugar free coolwhip
0620 (Post training)
-2 scoops of protein powder in 12-16oz skim milk
0900
-Romaine salad w/4-6oz of meat and full fat Cesar dressing (about a half to ¾ serving size)
--Usually the meat is whatever was leftover from dinner the night before. I've put hamburger patties, steaks and tri tip on it. Sometimes, itâ??s just hardboiled eggs and bacon.
-16oz no/low carb monster (140mg caffeine)
1100
-12oz (ish) of meat (more leftovers) OR another romaine salad similar to above (but with some black beans and sour cream as well)
-16oz diet soda
1300
-44oz diet soda
-Quest protein bar
1630
-12-16oz of some sort of meat
-2 servings of broccoli
-Some crystal lite
1830
-Spoonful of natural peanut butter mixed with sugar free coolwhip
And throughout the day, I drink a gallon of water. End of the day, taking fish oil, creatine and glucosamine. On non-training days, I cut out the blueberries, but everything else stays the same. Saturday I have my cheat meal before deadlifting, but even with that I'm trying to keep it pretty clean. Basically just carbing up on potatoes if I get the chance, since I never eat them.
Writing that diet out looks terrible, haha. I'm eating like a POW. I honestly need to get a better handle on how carbs work. Right now I'm just stupidly doing the "CARBS BAD" thing, and it works for me, but I know I could do better. I also should eat more veggies. If nothing else, be good to stave off the hunger and get some more nutrients.
I'm really just losing fat out of vanity at this point. I turn 30 this year, and itâ??d be nice to know that I can still get lean if I want to, and Iâ??d like to spend some time putting on size without ending up a fatass, so itâ??d be good to start from a leanish base. Additionally, after getting that 3 year junk food binge out of my system after my last powerlifting meet, Iâ??m excited about the idea of being able to put on weight just by eating more meat, considering that's what was holding back my weight loss prior to this moment, haha. On the plus side though, at least I'll have zero issues making weight for my comp in Aug.
I finally dropped another pound, down to 196.4 this morning. Weight loss has been slow but consistent. I spent this entire week at 197, whereas prior to this I was bouncing between 197-200lbs, so I feel I've gained a handle on weight manipulation. I've unfortunately reached the point of weight loss where I now need to engage in portion control rather than simply improving the quality of what I eat. Needless to say, it sucks.
Here is a rundown of my current diet (I'll pick a training day, since I have more of those than non-training days).
0450 (Pre-training)
-Bowl of wild blueberries w/raw honey and sugar free coolwhip
0620 (Post training)
-2 scoops of protein powder in 12-16oz skim milk
0900
-Romaine salad w/4-6oz of meat and full fat Cesar dressing (about a half to ¾ serving size)
--Usually the meat is whatever was leftover from dinner the night before. I've put hamburger patties, steaks and tri tip on it. Sometimes, itâ??s just hardboiled eggs and bacon.
-16oz no/low carb monster (140mg caffeine)
1100
-12oz (ish) of meat (more leftovers) OR another romaine salad similar to above (but with some black beans and sour cream as well)
-16oz diet soda
1300
-44oz diet soda
-Quest protein bar
1630
-12-16oz of some sort of meat
-2 servings of broccoli
-Some crystal lite
1830
-Spoonful of natural peanut butter mixed with sugar free coolwhip
And throughout the day, I drink a gallon of water. End of the day, taking fish oil, creatine and glucosamine. On non-training days, I cut out the blueberries, but everything else stays the same. Saturday I have my cheat meal before deadlifting, but even with that I'm trying to keep it pretty clean. Basically just carbing up on potatoes if I get the chance, since I never eat them.
Writing that diet out looks terrible, haha. I'm eating like a POW. I honestly need to get a better handle on how carbs work. Right now I'm just stupidly doing the "CARBS BAD" thing, and it works for me, but I know I could do better. I also should eat more veggies. If nothing else, be good to stave off the hunger and get some more nutrients.
I'm really just losing fat out of vanity at this point. I turn 30 this year, and itâ??d be nice to know that I can still get lean if I want to, and Iâ??d like to spend some time putting on size without ending up a fatass, so itâ??d be good to start from a leanish base. Additionally, after getting that 3 year junk food binge out of my system after my last powerlifting meet, Iâ??m excited about the idea of being able to put on weight just by eating more meat, considering that's what was holding back my weight loss prior to this moment, haha. On the plus side though, at least I'll have zero issues making weight for my comp in Aug.
Trainingwise, I want to sketch out an off-season plan for when I decide to put on some quality weight. Just a few changes from my current approach, so I won't be going too into the weeds.
BENCH DAY
-Weighted chin warm-up
-Matt Kroc's 16 week bench program
--HEAVY low rep DB rows during bench warm-up sets and between shoulder work, band pull aparts during work sets
-BB shoulder work. Alternate weeks between very light rehab work and heavier hypertrophy focused efforts.
--Basically, 1 week is my 3 way shoulder circuit, 1 week more specific focus on heavier raises/pressing
-Finish up with 1 big set of Kroc rows in the 30-40 rep range
Notes: Only real change is going heavy on the DB rows during benching. Prior to this point, I was using the same weight I had been using for the Kroc row and just accumulating fatigue throughout the workout. Additionally, want to alternate the shoulder work. The rehab stuff has been HUGE for making my shoulders healthy and helping my press, so I want to keep it going, but I also want to drive on specifically making the shoulders bigger. I think I can get away with alternating. Might also consider chasing the bench work with 1 max set of dips, shooting for a PR each week.
SQUAT DAY
-ROM progression SSB squat w/backoff set
-Reverse hyper/ab work superset (1 week ab wheel, 1 week GHR sit up)
-Alternate each week between car deadlift and implement clean (keg, log, axle, sandbag, etc)
--Possibly throw in carry medley
-Neck harness
Notes: Keeping with the SSB since it improves my deadlift/strongman lifts, but will change if needed. Biggest change will be alternating between car deadlift and implement cleans. I love the former, hate the latter, but want to be good at both. I may consider performing a carry medley on these days as well. Limiting factor is training early in the morning in my garage, I don't want to wake the neighbors taking stuff outside and throwing it around. Sandbag would be my only option most likely, but still a decent way to get a leg burn. Might even do an implement carry/lunge to get more lowerbody work in specifically.
PRESS DAY
-Skill day/Rep day/Heavy day press rotation
-Pressing assistance
--Considering rotating assistance movements/strategies (some weeks straight sets, some weeks dips w/rep goal)
--Superset w/lat pulldowns (POSSIBLY include chins w/rep goal)
-Arm work
-Pull aparts throughout workout
Notes: I?ve been missing chins, but ever since I switched to pulldowns my elbows have been completely painfree. I may need to start pushing the weight on these though, which will require strapping myself to my pulldown station since it doesn?t have a knee catch on it. Alternating pressing assistance should pay off pretty well. I'll probably need to get creative with the programming to elicit the hypertrophy I?m seeking. Most likely some sort of stupid dropset, maybe chase the mechanical advantage angle.
EVENT DAY
-Yoke/farmer's
--Distance running
Notes: My new work schedule allows me to workout on Friday mornings every other work or so, and I?m going to try to cram in my yoke/farmer's training at this spot. I think I?ve finally gained enough proficiency with the yoke that I don't need to train it every week, and the qualities that make a good yoke carry make a good farmer?s walk and vise versa. Begrudgingly, I'll most likely be performing some manner of distance running on these days for some weeks, as that's more what work is expecting from me, but it's probably not the worse thing in the world.
DEADLIFT DAY
-ROM progression deadlifts
--Yoke (if not accomplished on events day due to running)
-Grip training
-Dumb squat workout of some variety
Notes: I'm just pleased with this day in general. Just have to keep getting creative and stupid with the squat workout at the end. I suppose I could think about doing some GHRs just to add a little volume.
Training Log: Entry 1894
Yoke/sandbag/sandbag over bar medley, 75'
410lb yoke, 205lb sandbag
4 rounds
Notes: Similar to last week. Lighter weight on the yoke to work more on speed. Liking the rotation so far of 410/500/550. I'm getting faster and no signs of burning out. Rounds got better as I went, found more things to focus on/improve. This time, emphasizing foot speed throughout the entire yoke, sprints back to the implements instead of jogging, and one motioning the sandbag versus re-lapping it. Feeling good for contest.
Yoke/sandbag/sandbag over bar medley, 75'
410lb yoke, 205lb sandbag
4 rounds
Notes: Similar to last week. Lighter weight on the yoke to work more on speed. Liking the rotation so far of 410/500/550. I'm getting faster and no signs of burning out. Rounds got better as I went, found more things to focus on/improve. This time, emphasizing foot speed throughout the entire yoke, sprints back to the implements instead of jogging, and one motioning the sandbag versus re-lapping it. Feeling good for contest.
Thursday, July 16, 2015
Training Log: Entry 1893
Log clean and press
4x195 (strict)
Notes: Got woken up at 0130 today, which, when you wake up at 0445 to train, really sucks. Felt dead, had no pop. Tried 235 before with leg drive and it just wasn't going anywhere. Been going too heavy too often with the log; once this contest is over I'm going to rotate the log in on my "odd implement" day and train it with a clean each rep, and make my heavy day an axle day. If I train log on the heavy day, I'm just going to make it strict.
Dips
4x20
1x25
superset w/
GB lat pulldowns 90
5x20
Superset w/
Band pull aparts
5x20
Notes: Considering I tend to lose consciousness on DB incline presses on a good day, felt like today would be a good day to play it safe and hit up the dips. My dip tower is pretty wobbly, so got some stability in on this too.
Axle curl dropset
25
25
25
25
Band pushdown dropset
Average band for 25 reps
Light band for 25 reps
Notes: Like the idea of the band drop sets. When I have more time, I'll throw in the mini as well.
Log clean and press
4x195 (strict)
Notes: Got woken up at 0130 today, which, when you wake up at 0445 to train, really sucks. Felt dead, had no pop. Tried 235 before with leg drive and it just wasn't going anywhere. Been going too heavy too often with the log; once this contest is over I'm going to rotate the log in on my "odd implement" day and train it with a clean each rep, and make my heavy day an axle day. If I train log on the heavy day, I'm just going to make it strict.
Dips
4x20
1x25
superset w/
GB lat pulldowns 90
5x20
Superset w/
Band pull aparts
5x20
Notes: Considering I tend to lose consciousness on DB incline presses on a good day, felt like today would be a good day to play it safe and hit up the dips. My dip tower is pretty wobbly, so got some stability in on this too.
Axle curl dropset
25
25
25
25
Band pushdown dropset
Average band for 25 reps
Light band for 25 reps
Notes: Like the idea of the band drop sets. When I have more time, I'll throw in the mini as well.
Wednesday, July 15, 2015
Training Log: Entry 1892
(13) Chain Suspended Safety Squat Bar Squats
3x445+chains
6x355+chains
Notes: Back to full strength. Quick recovery. Last time this happened to me, I was out for 8 months, but part of that was just plain not knowing how to rehab. May have had a few more reps in me on the deadstop set of 355, but don't want to push myself too hard so close after recovery/so near a contest. Belt is fitting looser these days due to weight loss, may need to take it in a notch.
Reverse hyper 5 plates
3x11
superset w/
GHR sit up w/25lbs
3x8
Notes: I think pretty soon I'm going to start doing reverse hypers with a hold at the top of the rep. Gotta figure out a way to get more mileage out of the movement, as loading it up this heavy is getting stupid.
Car deadlift 7 plates
1x12
Notes: Great effort. Might've been able to eek out anther rep or 2, but I'm hitting limit weights here. Had to cut the workout a little short, would've liked to chase this with a little more work, but I'm still getting stronger. I think sometime in the future I should try this out with my deadlift suit.
General notes: Did the math and my contest week is going to fall on the exact week I would normally pull from the floor at the end of a cycle. My plan is to skip a week on my mat pulls (looking like the 3 mat week at this point), pull from the floor the week before the contest, and then take a down week the week of. It's not the most ideal, but it actually works out pretty well in terms of taking time off, being able to pull from the floor and fitting in the contest. I'll most likely continue with squat day as is since this cycle got a little jacked up due to the injury.
(13) Chain Suspended Safety Squat Bar Squats
3x445+chains
6x355+chains
Notes: Back to full strength. Quick recovery. Last time this happened to me, I was out for 8 months, but part of that was just plain not knowing how to rehab. May have had a few more reps in me on the deadstop set of 355, but don't want to push myself too hard so close after recovery/so near a contest. Belt is fitting looser these days due to weight loss, may need to take it in a notch.
Reverse hyper 5 plates
3x11
superset w/
GHR sit up w/25lbs
3x8
Notes: I think pretty soon I'm going to start doing reverse hypers with a hold at the top of the rep. Gotta figure out a way to get more mileage out of the movement, as loading it up this heavy is getting stupid.
Car deadlift 7 plates
1x12
Notes: Great effort. Might've been able to eek out anther rep or 2, but I'm hitting limit weights here. Had to cut the workout a little short, would've liked to chase this with a little more work, but I'm still getting stronger. I think sometime in the future I should try this out with my deadlift suit.
General notes: Did the math and my contest week is going to fall on the exact week I would normally pull from the floor at the end of a cycle. My plan is to skip a week on my mat pulls (looking like the 3 mat week at this point), pull from the floor the week before the contest, and then take a down week the week of. It's not the most ideal, but it actually works out pretty well in terms of taking time off, being able to pull from the floor and fitting in the contest. I'll most likely continue with squat day as is since this cycle got a little jacked up due to the injury.
Monday, July 13, 2015
Training Log: Entry 1891
Weighted chins 50lbs
28 reps
Bench 225
5x10
superset w/
Band pull aparts
5x20
Notes: Wasn't giving this weight enough respect on the first set and it felt terrible. Even though it's a down week, gotta still practice good technique. Spent the rest of the workout getting tight and exploding and it went well. Paused on the last rep of all sets. 3rd time I've run this routine, and this is the best control I've ever had over weight during the down week. Either I'm getting a lot stronger or a lot better, but either way I'm happy.
Shoulder circuit
3 rounds
DB rows 105
9x3
1x30
Notes: Things were feeling good today on the DB rows. May need to start really pushing this last set for some stupid high rep PRs.
Been toying with the idea of doing another powerlifting meet at some point. I'm still loving strongman, and I wouldn't change my training around much, but it might be fun to update my total.
Weighted chins 50lbs
28 reps
Bench 225
5x10
superset w/
Band pull aparts
5x20
Notes: Wasn't giving this weight enough respect on the first set and it felt terrible. Even though it's a down week, gotta still practice good technique. Spent the rest of the workout getting tight and exploding and it went well. Paused on the last rep of all sets. 3rd time I've run this routine, and this is the best control I've ever had over weight during the down week. Either I'm getting a lot stronger or a lot better, but either way I'm happy.
Shoulder circuit
3 rounds
DB rows 105
9x3
1x30
Notes: Things were feeling good today on the DB rows. May need to start really pushing this last set for some stupid high rep PRs.
Been toying with the idea of doing another powerlifting meet at some point. I'm still loving strongman, and I wouldn't change my training around much, but it might be fun to update my total.
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