Training Log: Entry 1916
Log Clean and Press (clean each rep) 180
1x6
1x5
Notes: Have some sort of annoying cold, was hacking up a lung and just feeling beat up. Cardio seemed to be the factor here, as cleaning and pressing the log was no issue, but recovering sucked. Left glute/hip connector is a little inflamed as well. This movement is going to be a major stable on "skill day". Thinking this and sanbag clean and press, with an occasional keg making an appearance.
DB incline press 105
(5) 1x5
(4) 1x8
(3) 1x8
(2) 1x7
(1) 1x6
superset w/
D ring lat pulldown/kelso shrug combo 90
5x10/10
Notes: Left hip cramped up something fierce on the first set of incline presses, so I was pressing with only 1 foot on the floor. At 5, it's practically a shoulder press, which is awesome. The pulldown/kelso shrug combo is a ball buster for sure, had to actually strap up at one point because it was frying out my forearms. With how many chin ups I'm doing everyday, I might consider doing a row on this day instead and keeping the kelsos. Something to think about at least.
Hammer curls 15lbs
1x60
Notes: Running short on time, wasn't able to fit in my axle curl dropset, so grabbed the powerblocks and curled until time ran out. Got a decent pump.
General notes: Woke up at 193.0 today. Think I finally got over the slump. Still going to try to play it a little more sane with future cheat meals.
Thursday, August 20, 2015
Wednesday, August 19, 2015
Training Log: Entry 1915
(15) Chain Suspended SSB Squats
0x455+chains
7x365+chains
Notes: Think I've exhausted my ability to progress with the heavy weight. Most likely COA is to reset the weight and shoot for rep PRs. Think I'm going to keep the backoff set weight the same, as I'm still seeing decent progress there. Big factor was legs and hips too sore to really get anything moving on this. Saturday's workout tends to just beat me up, and even with 2 feeder workouts beforehand I'm still in a bit of pain. I've got an old Inzer Champion suit I've worn once or twice, worse comes to worse I might try popping that out and going straps down with it to see if it helps.
Very tempted to switch to the buffalo bar on this, but I've noticed that straight bar work has less carryover to strongman lifts compared to the SSB. Still, it's A tool I can consider.
GHR sit-ups w/25lb plate
2x8
1x6
Car deadlift simulator
10x8 plates
10x6 plates
Notes: This took a lot out of me, but I'm very pleased with it. Hit my goal. Pretty soon I'm going to have to get creative on how to lift more weight with this. Few ideas are: deficit (standing on mats), bands, chains, and that rig I designed earlier. Good problems to have.
Reverse hyper 25lbs per side
3 minutes
Notes: Those 3 minutes were with rest as needed. No longer than a few seconds of dead time. This IS brutal, but I'm honestly unsold on the benefits of it. Felt like it did a great job taxing my body entirely, but not my low back specifically. Think I'm going to stick with heavy reverse hypers, and maybe just alternate between strict form and loose form.
Neck harness w/45lbs
1x50
General notes: Woke up at 194.4. Lost 4.2lbs of water overnight, so I'm thinking something must be up. If I'm seeing this week next week, I might get a little more drastic on my approach. Right shoulder feels fine, entire left side is a mess though. Tricep, hamstring and hip all feel pretty beat up.
(15) Chain Suspended SSB Squats
0x455+chains
7x365+chains
Notes: Think I've exhausted my ability to progress with the heavy weight. Most likely COA is to reset the weight and shoot for rep PRs. Think I'm going to keep the backoff set weight the same, as I'm still seeing decent progress there. Big factor was legs and hips too sore to really get anything moving on this. Saturday's workout tends to just beat me up, and even with 2 feeder workouts beforehand I'm still in a bit of pain. I've got an old Inzer Champion suit I've worn once or twice, worse comes to worse I might try popping that out and going straps down with it to see if it helps.
Very tempted to switch to the buffalo bar on this, but I've noticed that straight bar work has less carryover to strongman lifts compared to the SSB. Still, it's A tool I can consider.
GHR sit-ups w/25lb plate
2x8
1x6
Car deadlift simulator
10x8 plates
10x6 plates
Notes: This took a lot out of me, but I'm very pleased with it. Hit my goal. Pretty soon I'm going to have to get creative on how to lift more weight with this. Few ideas are: deficit (standing on mats), bands, chains, and that rig I designed earlier. Good problems to have.
Reverse hyper 25lbs per side
3 minutes
Notes: Those 3 minutes were with rest as needed. No longer than a few seconds of dead time. This IS brutal, but I'm honestly unsold on the benefits of it. Felt like it did a great job taxing my body entirely, but not my low back specifically. Think I'm going to stick with heavy reverse hypers, and maybe just alternate between strict form and loose form.
Neck harness w/45lbs
1x50
General notes: Woke up at 194.4. Lost 4.2lbs of water overnight, so I'm thinking something must be up. If I'm seeing this week next week, I might get a little more drastic on my approach. Right shoulder feels fine, entire left side is a mess though. Tricep, hamstring and hip all feel pretty beat up.
Monday, August 17, 2015
Training Log: Entry 1914
Weighted chins 55lbs
20 reps
Notes: Left lat seems to be just about 100%. Happy to really start pushing it.
Bench press
1x Trainwreck
superset w/
Band pull aparts
5x20
Notes: Not really even worth logging reps/sets/weights here, as I fell completely off the plan. 2 variables:
1: Was using my Ironmind bench here instead of the one I had been training with up until this point. I don't think that could be causing the issues, but it's A variable.
2: I had a good bench day when I did dips everyday the week prior. Haven't done that since the contest, and have this to show for it.
I'm on the fence about the bench, but not about the dips. I'm making it a regular thing now. I may still have to take the weight down for the rest of the program, but I can at least ride it out.
Shoulder circuit
3 rounds
Notes: Got a set of 10-50 powerblocks for $50 this weekend, so I'm using those now. For that price, I really like them, and I'm excited about a few of the new avenues it opens.
DB rows 105
8x3
1x26
General notes: Woke up at 194.4 this morning. Still feeling the after effects of the cheat meal (was kinda hoping it'd help on bench, but no so luck), to include the fact that, even though my weight is up, my physique is substantially improved. I imagine I was "flat" from lack of carbs and this helped me swell up a bit. Morning abs were intense, fully on display. Got in a feeder workout of 1x40 BW squats yesterday and legs still feel like they got hit by a train, will maybe hit up the GHR today to keep getting blood into them.
Weighted chins 55lbs
20 reps
Notes: Left lat seems to be just about 100%. Happy to really start pushing it.
Bench press
1x Trainwreck
superset w/
Band pull aparts
5x20
Notes: Not really even worth logging reps/sets/weights here, as I fell completely off the plan. 2 variables:
1: Was using my Ironmind bench here instead of the one I had been training with up until this point. I don't think that could be causing the issues, but it's A variable.
2: I had a good bench day when I did dips everyday the week prior. Haven't done that since the contest, and have this to show for it.
I'm on the fence about the bench, but not about the dips. I'm making it a regular thing now. I may still have to take the weight down for the rest of the program, but I can at least ride it out.
Shoulder circuit
3 rounds
Notes: Got a set of 10-50 powerblocks for $50 this weekend, so I'm using those now. For that price, I really like them, and I'm excited about a few of the new avenues it opens.
DB rows 105
8x3
1x26
General notes: Woke up at 194.4 this morning. Still feeling the after effects of the cheat meal (was kinda hoping it'd help on bench, but no so luck), to include the fact that, even though my weight is up, my physique is substantially improved. I imagine I was "flat" from lack of carbs and this helped me swell up a bit. Morning abs were intense, fully on display. Got in a feeder workout of 1x40 BW squats yesterday and legs still feel like they got hit by a train, will maybe hit up the GHR today to keep getting blood into them.
Saturday, August 15, 2015
Training Log: Entry 1913
Warm-up: Help friend move into new house
1.5 hours
(7) Mat Pulls 600+chains
17 reps total
Notes: 10 in the first, 3 in the second, 4 in the third. I am unstoppable. Helped a friend move into his new place, ate a massive cheat meal (more on that in a bit), then came back and crushed this. Jacked up something in my left hip and hamstring on the warm-up, but didn't seem to affect me here. Actually did a great job getting my hips into the movement, felt smooth and short on ROM.
Was planning on following up the pulls of 600 with dead stops of 495+chains, but had nothing in me after the third attempt. I think I'll save that approach for the days when I only get 2 pick ups in, or if there is some sort of technical failure.
DOH hold 405+chains
30 seconds
Squats 410 (rest pause, 15 deep breaths between sets)
1x6
1x5
1x4
1x3
1x2
1x1
Notes: Rushed the rehab, just got tired of lifting baby weights. Decided to do the exact same stupid protocol that got me injured in the first place as a way to come back. Weight was technically 412, but I'm just rounding the buffalo bar to 50lbs to make life easier. Definitely felt a lot more controlled with this, time in rehab paid off. NEED to do a feeder workout tomorrow so that I can actually squat on Tues/Weds.
General notes: Woke up at 193.4 today. Seem to have stabilized and kept on my weight loss approach. Got a good workout in with the move: tried to move the biggest pieces I could without assistance/furniture dolly.
And now the cheat meal.
-3 Doritos locos crunch supreme tacos
-1 chicken quesadilla
-Chipotle loaded griller
-1 grilled stuffed nacho
-Large DIET mountain dew (gotta watch my figure)
Totals too:
Calories: 2050
Protein: 78
Carbs: 186
Fat: 111
Man, there is just NO protein in Taco Bell. Not totally unexpected. I still had an appetite after this, but knew I should stop. Fun fact: I have only ever been full twice in my life. Once was after a weigh in for a powerlifting meet where I made the mistake to recarb on pancakes and they swelled up in my stomach after drinking a bunch of gatorade, and the other time was when I was a high school kid, wrestling season had just ended and my mom took me out to El Torrito for dinner and Cold Stone for dessert.
This is why I was a fat kid growing up, haha.
Warm-up: Help friend move into new house
1.5 hours
(7) Mat Pulls 600+chains
17 reps total
Notes: 10 in the first, 3 in the second, 4 in the third. I am unstoppable. Helped a friend move into his new place, ate a massive cheat meal (more on that in a bit), then came back and crushed this. Jacked up something in my left hip and hamstring on the warm-up, but didn't seem to affect me here. Actually did a great job getting my hips into the movement, felt smooth and short on ROM.
Was planning on following up the pulls of 600 with dead stops of 495+chains, but had nothing in me after the third attempt. I think I'll save that approach for the days when I only get 2 pick ups in, or if there is some sort of technical failure.
DOH hold 405+chains
30 seconds
Squats 410 (rest pause, 15 deep breaths between sets)
1x6
1x5
1x4
1x3
1x2
1x1
Notes: Rushed the rehab, just got tired of lifting baby weights. Decided to do the exact same stupid protocol that got me injured in the first place as a way to come back. Weight was technically 412, but I'm just rounding the buffalo bar to 50lbs to make life easier. Definitely felt a lot more controlled with this, time in rehab paid off. NEED to do a feeder workout tomorrow so that I can actually squat on Tues/Weds.
General notes: Woke up at 193.4 today. Seem to have stabilized and kept on my weight loss approach. Got a good workout in with the move: tried to move the biggest pieces I could without assistance/furniture dolly.
And now the cheat meal.
-3 Doritos locos crunch supreme tacos
-1 chicken quesadilla
-Chipotle loaded griller
-1 grilled stuffed nacho
-Large DIET mountain dew (gotta watch my figure)
Totals too:
Calories: 2050
Protein: 78
Carbs: 186
Fat: 111
Man, there is just NO protein in Taco Bell. Not totally unexpected. I still had an appetite after this, but knew I should stop. Fun fact: I have only ever been full twice in my life. Once was after a weigh in for a powerlifting meet where I made the mistake to recarb on pancakes and they swelled up in my stomach after drinking a bunch of gatorade, and the other time was when I was a high school kid, wrestling season had just ended and my mom took me out to El Torrito for dinner and Cold Stone for dessert.
This is why I was a fat kid growing up, haha.
Friday, August 14, 2015
Training Log: Entry 1912
This is just a recap of the week. Purchased an Irongym like doorway chin up bar on Tuesday, installed it in my office, and hit some NG chins everyday to help rehab my lat.
Tuesday:
5x10
Wednesday:
7x15
Thursday:
7x16
Friday:
6x17
Idea was to hit 100 each day. Going to keep this up until I hit 5x20, and then just keep upping the reps with 5 sets until something breaks.
Also, got a BodPod appointment scheduled for 9 Sep. First time I've ever had my bodyfat% measured. Going to snap some photos around that time as well, so I can have a frame of reference that "X bodyfat% looks like Y".
This is just a recap of the week. Purchased an Irongym like doorway chin up bar on Tuesday, installed it in my office, and hit some NG chins everyday to help rehab my lat.
Tuesday:
5x10
Wednesday:
7x15
Thursday:
7x16
Friday:
6x17
Idea was to hit 100 each day. Going to keep this up until I hit 5x20, and then just keep upping the reps with 5 sets until something breaks.
Also, got a BodPod appointment scheduled for 9 Sep. First time I've ever had my bodyfat% measured. Going to snap some photos around that time as well, so I can have a frame of reference that "X bodyfat% looks like Y".
Training Log: Entry 1911
Death Medley
205lb farmers, 205lb sandbag, 100lb keg
2x50'
1x75'
https://youtu.be/dkhhFd13FeA
Notes: Forgot chalk on the first round, so it was super mega raw. Planned to do 4x50 instead of this, but HOA sprinklers went off and I didn't want to set my sandbag down in the water. Maybe do 2 kegs instead next time. This totally killed me at the end, and I had to roll all my implements back to my garage, minus the sandbag, which took 2 attempts. Missed picking up the bag on the third round, cost me a little time, and caught myself jogging back a few times. Speed on the farmer's isn't where I want it to be, but I haven't hit them in months.
I think this is the compromise I'm going to hit on the yoke, farmers, carry front. I'll swap off the yoke and the farmers each week, and throw in carries as desired. Some weeks will be yoke+carry, others farmer+carry.
Woke up at 193.8 today, finally a little stability. Diet wasn't ideal last night. Did a little "nutritional triage". Went to an office function, expected to be fed, was not, so stopped at BK on the way home and grabbed 2 side salads and a double whopper no cheese. Threw away the bread and ate everything else. It's amazing how I can eat a burger at home and feel fine while BK always destroys my intestines.
Thursday, August 13, 2015
Training Log: Entry 1910
Axle clean and press (clean once) 223
1x7
1x4
Notes: Back was feeling pretty fried from all the chins, so the clean was ugly and got caught low on the chest. Still a PR today though, and a positive sign. Leg drive wasn't quite where I wanted it to be: had to do a lot more press outs than usual. If I can get that figured out, I should really start moving some weight on this.
DB Incline press 105
(4) 1x10
(3) 1x8
(2) 1x8
(1) 1x7
(0) 1x6 w/reactive slingshot
supserset w/
DB lat pulldown/kelso shrug combo 90
5x10/5
Superset w/
Band pull aparts
5x20
Notes: Lotta stuff going on here. Really pleased with that 4 incline top set. Also, figuring out the slingshot: wearing it lower so that the center point is on the elbows instead of the upper arm. Alleviates the elbow pain I've been experiencing. On the lat pulldowns, I'd go straight from the pulldown into a cable kelso shrug while seated. I may replace band pull aparts entirely with this on this day and up the reps on it, as I'm very pleased to have found a way to train this movement in an easy to accomplish manner, and it feels pretty awesome.
Axle curl dropset
25
25
20
20
10
Average Band pressdown
3x15
Superset w/
Standing GB kelso shrugs 90
3x5
Notes: Also hitting the kelso's standing, putting my foot on the support beam of the pulldown. Works very well.
General notes: Up to 193.8 this morning. Still seem to be normalizing bodyweight. Going for sets of 16 on the NG pull ups today. Think my back is finally starting to grow after neglecting it for so long with my training.
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