Training Log: Entry 2390
BUILDING THE MONOLITH WORKOUT 5
AM WORKOUT
Deadlifts (texas deadlift bar)
5x135
5x225
1x315
5x355
5x405 (straps here on)
2x5x460 (touch and go)
1x5x460 (deadstop)
Axle bench press
5xAxle
5x66
5x136
5x186
3x231
3x266
9x301
17x231
Curls 45
5x10
Hammer curls 45
5x10
DB rows 105
2x12
2x11
1x10
Notes: Definitely easier than the first time. I planned to do deadstops the whole time, but I forgot to vector in that my wife sleeps in on Wednesdays, and I don't want to be slamming weights to wake her up. I timed the last set to right around when her alarm woulda been going off, but I'll see what my plan is moving forward. Got the whole thing done in about an hour again. Hamstrings aren't sore like they were last week; think I'm adapting. Right ankle got torqued on one of the sets of deadlift warm-ups, but otherwise everything held up.
General notes: Woke up at 195.4. Helped my neighbor move a washer and dryer into their moving truck and got rewarded with 4 5lb and 4 2.5lb tubs of whey protein. Only 1 has expired, and trying it yesterday it was just fine. Think I'm going to throw a shake onto daily protein intake for the routine, as this seemed like some sort of omen.
Wednesday, June 21, 2017
Tuesday, June 20, 2017
Training Log: Entry 2389
AM WORKOUT
JM walks, chains+5lbs
50 minutes
Notes: Clipped 2 2.5lb plates to the chain rig. Easy way to add some weight. I like this conditioning for how uniquely miserable it is. I'm not huffing wind, but I am beat down when it is done. Seems a little easier on my knees too.
Woke up at 196.2.
AM WORKOUT
JM walks, chains+5lbs
50 minutes
Notes: Clipped 2 2.5lb plates to the chain rig. Easy way to add some weight. I like this conditioning for how uniquely miserable it is. I'm not huffing wind, but I am beat down when it is done. Seems a little easier on my knees too.
Woke up at 196.2.
Monday, June 19, 2017
Training Log: Entry 2388
BUILDING THE MONOLITH WORKOUT 4
AM WORKOUT
Buffalo bar Squats
5xBar
5x100
5x140
3x190
1x230
5x260
5x300
5x5x340
Axle strict press
5xAxle
5x66
5x136
5x146
5x166
5x191
12x146
Chins (various grips)
20x5
Band pull aparts
5x20
Dips
150 reps
Notes: Same approach as last week, except I cut the dips out of the circuit and just did them rest pause at the end for reps. Much more viable approach; far better recovery on the squats. Wasn't huffing nearly as bad, but this was slightly lighter as well. Press was smooth, but defintely heavier than it needs to be. Workout took about an hour.
General notes: Woke up at 196.0. Elbows are pretty beat up; I imagine that's the weighted chins.
BUILDING THE MONOLITH WORKOUT 4
AM WORKOUT
Buffalo bar Squats
5xBar
5x100
5x140
3x190
1x230
5x260
5x300
5x5x340
Axle strict press
5xAxle
5x66
5x136
5x146
5x166
5x191
12x146
Chins (various grips)
20x5
Band pull aparts
5x20
Dips
150 reps
Notes: Same approach as last week, except I cut the dips out of the circuit and just did them rest pause at the end for reps. Much more viable approach; far better recovery on the squats. Wasn't huffing nearly as bad, but this was slightly lighter as well. Press was smooth, but defintely heavier than it needs to be. Workout took about an hour.
General notes: Woke up at 196.0. Elbows are pretty beat up; I imagine that's the weighted chins.
Sunday, June 18, 2017
Training Log: Entry 2387
High handle Prowler w/200lbs
8x60'
Notes: 30 seconds rest between sets. Right quad was cramping something fierce. Still a solid ass kicker.
Woke up at 195.8 this morning. Had a father's day breakfast buffet and ate my weight in bacon. Should put me in a good way weight wise.
High handle Prowler w/200lbs
8x60'
Notes: 30 seconds rest between sets. Right quad was cramping something fierce. Still a solid ass kicker.
Woke up at 195.8 this morning. Had a father's day breakfast buffet and ate my weight in bacon. Should put me in a good way weight wise.
Saturday, June 17, 2017
Training Log: Entry 2386
BUILDING THE MONOLITH WORKOUT 3
AM WORKOUT
Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
5x280
5x320
5x360
20x180
Axle Continental and Press Away
5xAxle
5x66
5x136
10x5x156
Weighted NG chins 85lbs
5x5
Band pull aparts
5x20
Farmers handle shrugs 115
25,20,15,15,10,15
Notes: Rather than do notes after everything, let me just explain how this all worked out.
Did a giant set to start of Squat-chin-press. No warm-ups for chins, so did the worksets in between the warm-ups for squats and presses. Once I ran out of chins, I transitioned to band pull aparts, so it went Squat-pull apart-press. Once I hit 5x360 on squats, I saved 20x180 for the end of the workout so transitioned to shrug-pull-apart-press. When I ran out of pull aparts, it just went shrug-press as a supersert. Once I was done with everything else, I did the 20x180.
The widowmaker definitely wasn't the hardest thing I've ever done, but I made it as challenging as I could by ensuring I was lockout out every rep. Original gameplan was to only continental around 5 sets of the presses, but I had enough in me to do the whole thing. I think this was the right weight for 1s week rather than 3s, so I may repeat during week 3 or only go up 5lbs and adjust TM from there.
Got the whole thing done in just about 50 minutes. I'll upload video later.
General notes: Woke up at 195.4. Fascinating how much food I can add and still not move up much. Think it's a sign to how much I'm burning. Gonna keep slowly ramping up the intake.
EDIT: Here is video of day 2 and 3
https://www.youtube.com/watch?v=FB9psIZdMFQ
https://www.youtube.com/watch?v=5_x-NRslPpY&t=307s
BUILDING THE MONOLITH WORKOUT 3
AM WORKOUT
Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
5x280
5x320
5x360
20x180
Axle Continental and Press Away
5xAxle
5x66
5x136
10x5x156
Weighted NG chins 85lbs
5x5
Band pull aparts
5x20
Farmers handle shrugs 115
25,20,15,15,10,15
Notes: Rather than do notes after everything, let me just explain how this all worked out.
Did a giant set to start of Squat-chin-press. No warm-ups for chins, so did the worksets in between the warm-ups for squats and presses. Once I ran out of chins, I transitioned to band pull aparts, so it went Squat-pull apart-press. Once I hit 5x360 on squats, I saved 20x180 for the end of the workout so transitioned to shrug-pull-apart-press. When I ran out of pull aparts, it just went shrug-press as a supersert. Once I was done with everything else, I did the 20x180.
The widowmaker definitely wasn't the hardest thing I've ever done, but I made it as challenging as I could by ensuring I was lockout out every rep. Original gameplan was to only continental around 5 sets of the presses, but I had enough in me to do the whole thing. I think this was the right weight for 1s week rather than 3s, so I may repeat during week 3 or only go up 5lbs and adjust TM from there.
Got the whole thing done in just about 50 minutes. I'll upload video later.
General notes: Woke up at 195.4. Fascinating how much food I can add and still not move up much. Think it's a sign to how much I'm burning. Gonna keep slowly ramping up the intake.
EDIT: Here is video of day 2 and 3
https://www.youtube.com/watch?v=FB9psIZdMFQ
https://www.youtube.com/watch?v=5_x-NRslPpY&t=307s
Friday, June 16, 2017
Training Log: Entry 2385
AM WORKOUT
10 Minute EMOM circus dumbbell (95lbs) and stone trainer extensions (165lbs)
Notes: Started off 1 per arm on the DB and laddering up reps on the stone trainer. Once I got to minute 5, switched to 1 rep CDB alternating arms each minute and singles on the stone trainer. This really sucked even more than I expected; good to keep on the books.
Woke up at 195.4. this morning. Glad to see weight has been gradual, rather than big jumps.
AM WORKOUT
10 Minute EMOM circus dumbbell (95lbs) and stone trainer extensions (165lbs)
Notes: Started off 1 per arm on the DB and laddering up reps on the stone trainer. Once I got to minute 5, switched to 1 rep CDB alternating arms each minute and singles on the stone trainer. This really sucked even more than I expected; good to keep on the books.
Woke up at 195.4. this morning. Glad to see weight has been gradual, rather than big jumps.
Wednesday, June 14, 2017
Training Log: Entry 2384
BUILDING THE MONOLITH WORKOUT 2
AM WORKOUT
Texas Power Bar touch and go Deadlift
5x135
5x225
1x315
5x380 (straps from here out)
5x435
3x5x490
Notes: Pulled my left hamstring on the second warm-up set, so everything after that was hell and my starting position was all jacked up. Still sore from Monday, so something I had to work around. Might be more dilligent with recover, or see if I adapt.
Axle bench
5xAxle
5x66
5x136
5x186
5x211
5x251
10x281
16x211
Notes: This is a planned program deviation. Rather than doing the 5x5, I'm sticking with traditional 5/3/1 with a FSL AMRAP. This has been working incredibly well for my bench, and for the first time in about a decade it's finally moving upward, so I'm not messing with success. I might compensate for the lacking volume with my conditioning work.
DB curls 40
5x10
Hammer curls 40
5x10
DB rows 105
1x12
1x11
3x10
Notes: The rows are really what got me in the end. Kept feeling like I was going to puke.
General notes: Woke up at 194.8. Got the workout done in just under 60 minutes. I took video again and will upload tomorrow, but the strategy was Deadlift-curl-bench repeat. It timed out that the deadlifts and bench both finished at the same time, so after that I knocked out 2 remaining sets of curls and the 5 sets of rows while cleaning up the bench and deadlift bars. Wasn't moving qutie as fast today as I was on Monday, but with this being a day of much heavier weight moved on all lifts it was a necessary precaution.
Diet is remaining on point for now.
Worth noting that I realized I calculated my deadlift training max for this program using a PM PR and I'm training in the AM. Not a smart move, but we'll see what happens. I am supposed to challenge myself here, and I think I'm doing that.
BUILDING THE MONOLITH WORKOUT 2
AM WORKOUT
Texas Power Bar touch and go Deadlift
5x135
5x225
1x315
5x380 (straps from here out)
5x435
3x5x490
Notes: Pulled my left hamstring on the second warm-up set, so everything after that was hell and my starting position was all jacked up. Still sore from Monday, so something I had to work around. Might be more dilligent with recover, or see if I adapt.
Axle bench
5xAxle
5x66
5x136
5x186
5x211
5x251
10x281
16x211
Notes: This is a planned program deviation. Rather than doing the 5x5, I'm sticking with traditional 5/3/1 with a FSL AMRAP. This has been working incredibly well for my bench, and for the first time in about a decade it's finally moving upward, so I'm not messing with success. I might compensate for the lacking volume with my conditioning work.
DB curls 40
5x10
Hammer curls 40
5x10
DB rows 105
1x12
1x11
3x10
Notes: The rows are really what got me in the end. Kept feeling like I was going to puke.
General notes: Woke up at 194.8. Got the workout done in just under 60 minutes. I took video again and will upload tomorrow, but the strategy was Deadlift-curl-bench repeat. It timed out that the deadlifts and bench both finished at the same time, so after that I knocked out 2 remaining sets of curls and the 5 sets of rows while cleaning up the bench and deadlift bars. Wasn't moving qutie as fast today as I was on Monday, but with this being a day of much heavier weight moved on all lifts it was a necessary precaution.
Diet is remaining on point for now.
Worth noting that I realized I calculated my deadlift training max for this program using a PM PR and I'm training in the AM. Not a smart move, but we'll see what happens. I am supposed to challenge myself here, and I think I'm doing that.
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