Training Log: Entry 2383

AM WORKOUT

Jacob Marley Walks 45 minutes

Notes: Cute name is due to how I rigged up my ghetto weight vest.  Since I don't own a weight vest, I just used some chains, like this

Seemed to have the net effect.  Traps are still pretty achy from it.  Was going to walk around the neighborhood, but we had a lightning advisory, and as much as I'd love to make a new training log all about how I overcame being struck by lightning it just didn't seem like the most effective way to get through Buildnig the Monolith.  It meant I ended up just walking back and forth in my garage for 45 minutes.

Woke up at 193.4.  Peculiar to say the least.  I'll keep an eye on things and see if more calories need to be introduced.

Training Log: Entry 2382

BUILDING THE MONOLITH DAY 1

AM WORKOUT

Buffalo bar Squat
5xBar
5x100
5x140
3x190
1x230
5x280
5x320
5x5x360

Axle Press
5xAxle
5x66
5x136
5x156
5x181
3x201
10x156

Notes: Too high a training max for press for how I'm training this.  I took video and I'll upload it later, but basically I set it up so that I went Squat-chin-press-chin-squat repeat.  This made it so that I could get through the workout faster, but meant very short recovery periods.  I've hit 5x201 on many occasions prior, but that was when press was the primary focus.  On a full body day like this, think it's time to lower it.

Chins (various grips)
25x4

Dips
2x30
3x20

Pull aparts
5x20

Notes: Everything performed between sets of squats.  This was a helluva workout.  Next time, I think I'll save dips for last, because even with the Buffalo Bar, trying to do squats after dips was murder on the arms.

General notes: Woke up at 194.8.  Got the whole workout done in about 50 minutes, which is 10 minutes less than usual, but I needed those extra 10 minutes to lay down and die.  Wanted to prove that this workotu CAN be done in  an hour or less, because I've seen so many people bitch about training time for it.  Still figuring it out, but this has been a great eye opener and really relit some training fires.  Haven't pushed myself this hard in a while.

So, to illustrate the approach, like I said, through the presses it was squat-chin-press-chin-squat repeat.  Once the presses were all done, it went squat-chin-pull apart-dip-chin-squat,repeat. 

For diet overhaul, I'm trying to eat more food and less junk.  Pre-trainig was 2 cups of wild blueberries with 2 tablespoons of raw honey.  Post training was 2 scoops whey, 1 cup frosted flakes, 1 cup skim milk, and that's going to be the most junk food of the day.  I've added a meal on top of my normal nutrition, which is 1lb of beef ribs and 3 hardboiled eggs mixed into a romaine lettuce salad with cucumbers and cherry tomoatos.


EDIT: Here is video of the whole workout

https://www.youtube.com/watch?v=IIQv33_psxE

Training Log: Entry 2381

AM WORKOUT

DELOAD

20 Minute EMOM Circus Dumbbell (95lbs) pull up ladder

https://youtu.be/8bxhmj625lw?t=24

Notes: So they way this worked was this: first 10 minutes, 1 rep per arm on the dumbbell followed by pull up ladders up to 10 reps.  Next 10 minutes, alternate an arm per minute and redo the ladder.  Some garbage reps and kipping at the end there.  THis was plenty intense.  Sneaks up on you good.

Dips
1x50

Pull aparts
1x50

Axle curls
1x50

General Notes: Woke up at 195.2.  We'll see what I end up doing for the rest of the week. 

Training Log: Entry 2380

PM WORKOUT

Prowler w/200lbs loaded
8x50'

Notes: 30 seconds rest between runs.  These always suck.

General notes: Woke up at 195.0 this morning.  Cheat meal was Panda Express 3 item with veggies (orange chicken bejing beef and teriyaki chicken).  Deload and onto Building the Monolith.

Training Log: Entry 2379

PM WORKOUT

GHR sit ups w/25lb plate behind head
2x8
1x7

Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
1x370
1x410
1x460

REST PAUSE (15 deep breaths between sets)
10x370
8x370
6x370
3x370
2x370
1x370
5x320

Notes: Been a long time since I had anything heavy on my back for higher reps.  All that time with the lower weight stuff paid off though, as I was recovering pretty quick between sets.  Think I got my TMs figured out for Building the Monolith.

General notes: Woke up at 194.8 this morning.  Back was still a little taxed from deads yesterday.

Training Log: Entry 2378

PM WORKOUT

Deadlifts (texas deadlift bar)
5x135
5x185
5x275
1x365
1x455 (straps from here out)
1x545
1x635 (post surgical PR)
2x0x660
10x455

https://youtu.be/MVw3KCZX9bg


Notes: Had a break in the schedule and deload next week, so decided to see what I could do.  I definitely have the grind back in me, but holy crap I'm pulling slow.  Might be time to swap the axle out for the deadlift bar.  This actually solves an issue I was having, as I wanted to run Building the Monolith this next cycle but didn't know how to axle bench and deadlift easily.

That 10x455 was more of a gut check than I expected.

Also, tried to hit 660 again and missed it again.  Getting close though.  Really need that 300kg pull.

Training Log: Entry 2377

AM WORKOUT

Axle Bench Press
5xAxle
5x66
5x136
5x186
5x226
5x246
3x281
7x311
14x246

Notes: Still feeling a little beat down.  Not my worst performance, but I've had more in me before.

DB hammer curls 45
5x10

DB lateral/power cleans 20
3x12/8
2x10/6

Notes: Performed between sets of bench.  Forgot all about DBPCs until someone mentioned it somewhere else.  Great movement.  Glad to bring it back.

GIANT SETS

Log clean once and press away 135
4x10

NG chins w/30
5x10

DB rows 105
4x5
1x12

General notes: Woke up at 194.8.  I'm planning on attempting a max deadlift this evening to break up my training a bit this week.