Training Log: Entry 2347
PM WORKOUT
Front squats
5xBar
3x95
1x135
1x185
1x225
REST PAUSE (12 deep breaths between sets)
9x275 (rep PR)
3x275
2x275
1x275
6x225
3x225
1x225
5x185
3x185
1x185
Notes: Hey why not a 2-a-day? Mrs was out for the evening so I figured I'd get this done earlier in the week. That topset was gnarly, and the bar slid so far down my arms on the concentric of the 9th rep that it was a zercher, which is cool when you try to re-rack the bar when it's set to front squat height on the j-hooks. Thankfully my upperback is made of silly putty and the stuff they fill Stretch Armstrong with, so I was able to limbo the bar back onto the hooks while only blowing out all the blood vessels in my face. After that, I decided to take the next set a little chill and make up for it with volume on the back end.
I have come up with a devlish idea when this training cycle is over; front squats in the rack superset with SSB squats out of the yoke. Give me a chance to work both movements.
Wednesday, July 11, 2018
Training Log: Entry 2346
AM WORKOUT
GIANT SETS
Log viper and press away
5xLog
5x150
5x175
11x195
5x225 (viper the first rep, push press the rest)
15x150
Reverse hyper 270
7x11
Band pull aparts
7x20
GIANT SETS
Log clean and push press away 225
1x4
1x2
1x4
2x3
Reverse hyper 270
4x11
Hammer curls 50
4x8
Notes: Now that the contest weight has been lowered, I care slightly more about my push press, and I've switched out the heavy strict press single for more chances to push press comp weight. It's still garbage, but I'm remembering cues. Cleans were super slow. Significant contributor is that I STILL have a gnarly log hickey on my stomach, and I know I'm intentionally slowing down the clean to keep from pinching it again. Biggest thing is I need to approach the log with "speed" on my mind, similar to a moving event.
Woke up at 199.4. Making small dietary changes to ensure I don't have to worry about making weight.
AM WORKOUT
GIANT SETS
Log viper and press away
5xLog
5x150
5x175
11x195
5x225 (viper the first rep, push press the rest)
15x150
Reverse hyper 270
7x11
Band pull aparts
7x20
GIANT SETS
Log clean and push press away 225
1x4
1x2
1x4
2x3
Reverse hyper 270
4x11
Hammer curls 50
4x8
Notes: Now that the contest weight has been lowered, I care slightly more about my push press, and I've switched out the heavy strict press single for more chances to push press comp weight. It's still garbage, but I'm remembering cues. Cleans were super slow. Significant contributor is that I STILL have a gnarly log hickey on my stomach, and I know I'm intentionally slowing down the clean to keep from pinching it again. Biggest thing is I need to approach the log with "speed" on my mind, similar to a moving event.
Woke up at 199.4. Making small dietary changes to ensure I don't have to worry about making weight.
Monday, July 9, 2018
Training Log: Entry 2345
PM Workout
Buffalo Bar squats 273lbs
1x12
8x11
Notes: That's 100 reps in 9 sets. It sucks even more than it looks. Rest sub 2 minutes for the first 5 sets, then sub 3 for the next 2, then sub 4 for the last 2. Lower back was the limfact; major pumps. Took my kid to the water park on Saturday and found out that 200lbs of bodyweight goes down water slides VERY fast, and landed on my foot at the bottom of the slide, jacked up my healing knee and bang up my wrist, and amazingly these squats seemed to even that all out, so that's cool.
Woke up at 199.6. Going to slowly phase things out of the diet so I can enjoy myself while traveling for my competition and not worry about weight. After that is a cruise in august where I want to be lean, and then, if they ever announce nationals and it seems like it's within my grasp, eating for that.
PM Workout
Buffalo Bar squats 273lbs
1x12
8x11
Notes: That's 100 reps in 9 sets. It sucks even more than it looks. Rest sub 2 minutes for the first 5 sets, then sub 3 for the next 2, then sub 4 for the last 2. Lower back was the limfact; major pumps. Took my kid to the water park on Saturday and found out that 200lbs of bodyweight goes down water slides VERY fast, and landed on my foot at the bottom of the slide, jacked up my healing knee and bang up my wrist, and amazingly these squats seemed to even that all out, so that's cool.
Woke up at 199.6. Going to slowly phase things out of the diet so I can enjoy myself while traveling for my competition and not worry about weight. After that is a cruise in august where I want to be lean, and then, if they ever announce nationals and it seems like it's within my grasp, eating for that.
Sunday, July 8, 2018
Training Log: Entry 2344
PM WORKOUT
Stone of steel over bar (20)
3xStone
3x+50
3x+75
2x+100 (3 laps, 2 over bar)
0x+125 (lapped)
5x+75
Prowler loaded w/90lbs (no rest between rounds)
3x50' high handle/50' low handle
1x50' high handle/50' high handle
Notes: I know the cool thing to do these days is spend $60 on a tacky shirt to do stone of steel, but hot topic was selling these for $6
I don't know who or what a Machinegun Kelly is, but the shirt has a big screen print image on it and made the stone stick to me pretty solid. Worthwhile investment. The 125 got lapped very easily, but it still slides down my body when I try to bring it up. Part of it is my hands start to sweat at that weight, which sucks. I imagine a little tacky will go a long way.
Prowler went better. Was able to get a solid grip on things.
Woke up at 201.0. Made a bunch of low-carb ribs tonight; excited to use those to put on a few more pounds these next few weeks.
PM WORKOUT
Stone of steel over bar (20)
3xStone
3x+50
3x+75
2x+100 (3 laps, 2 over bar)
0x+125 (lapped)
5x+75
Prowler loaded w/90lbs (no rest between rounds)
3x50' high handle/50' low handle
1x50' high handle/50' high handle
Notes: I know the cool thing to do these days is spend $60 on a tacky shirt to do stone of steel, but hot topic was selling these for $6
I don't know who or what a Machinegun Kelly is, but the shirt has a big screen print image on it and made the stone stick to me pretty solid. Worthwhile investment. The 125 got lapped very easily, but it still slides down my body when I try to bring it up. Part of it is my hands start to sweat at that weight, which sucks. I imagine a little tacky will go a long way.
Prowler went better. Was able to get a solid grip on things.
Woke up at 201.0. Made a bunch of low-carb ribs tonight; excited to use those to put on a few more pounds these next few weeks.
Saturday, July 7, 2018
Training Log: Entry 2343
AM WORKOUT (DELOAD)
Log clean and press
5xLog
5x100
1x150
1x200
1x220
1x240
0x275 (cleaned, no press. PR on clean)
2x250 (rep PR)
https://www.youtube.com/watch?v=Uuo8F3u7Nbk
Car deadlift simulator
6x6 plates and a quarter
6x6 plates and a quarter
STRIPSET
6x6 plates and a quarter
6x6 plates
6x5 plates
Weighted dip stripset
6x155
6x130
6x105
5x80
5x55
5x30
5xBW
https://youtu.be/LxWvu-A-4pk
Band pull aparts
1x50
Notes: Kinda a grab bag training day with the deload. Once again, on log, got it a few inches off my chest but didn't fight it out enough to lock it out. Biggest issue is losing a lot of energy on the clean. I'm trying to press in the same breath as the clean to stay tight, but by the time I start pressing I'm pretty much at my end. Still, it's a good thing whenever I can get my clean to outpace my press, as that's usually not the case. The double was nice, but had hopes for a triple. Spent a lot of energy trying to stabilize the log.
Got the full dip stripset on camera this time. Big fan of this approach.
Woke up at 200.4. Cheat meal at Taco Bell yesterday.
AM WORKOUT (DELOAD)
Log clean and press
5xLog
5x100
1x150
1x200
1x220
1x240
0x275 (cleaned, no press. PR on clean)
2x250 (rep PR)
https://www.youtube.com/watch?v=Uuo8F3u7Nbk
Car deadlift simulator
6x6 plates and a quarter
6x6 plates and a quarter
STRIPSET
6x6 plates and a quarter
6x6 plates
6x5 plates
Weighted dip stripset
6x155
6x130
6x105
5x80
5x55
5x30
5xBW
https://youtu.be/LxWvu-A-4pk
Band pull aparts
1x50
Notes: Kinda a grab bag training day with the deload. Once again, on log, got it a few inches off my chest but didn't fight it out enough to lock it out. Biggest issue is losing a lot of energy on the clean. I'm trying to press in the same breath as the clean to stay tight, but by the time I start pressing I'm pretty much at my end. Still, it's a good thing whenever I can get my clean to outpace my press, as that's usually not the case. The double was nice, but had hopes for a triple. Spent a lot of energy trying to stabilize the log.
Got the full dip stripset on camera this time. Big fan of this approach.
Woke up at 200.4. Cheat meal at Taco Bell yesterday.
Thursday, July 5, 2018
Training Log: Entry 2342
PM WORKOUT
Front squats
5xBar
3x95
1x135
1x185
1x225
REST PAUSE (12 deep breaths between sets)
8x275
4x275
2x275
1x275
6x225
5x225
4x225
3x225
2x225
1x225
Notes: More of the same misery. I actually forgot until today that one of the reasons I have so much difficulty keeping the rack position is that, after 6 shoulder dislocations and a few dozen subluxations, my left and right shoulder sit asymmetrically, and it causes the bar to tilt in the rack position. Just extra challenge mode stuff. I think after this competition is done I'm going to swap between front and SSB squats, because the latter have always been a better deadlift builder for me.
Woke up at 198.8.
PM WORKOUT
Front squats
5xBar
3x95
1x135
1x185
1x225
REST PAUSE (12 deep breaths between sets)
8x275
4x275
2x275
1x275
6x225
5x225
4x225
3x225
2x225
1x225
Notes: More of the same misery. I actually forgot until today that one of the reasons I have so much difficulty keeping the rack position is that, after 6 shoulder dislocations and a few dozen subluxations, my left and right shoulder sit asymmetrically, and it causes the bar to tilt in the rack position. Just extra challenge mode stuff. I think after this competition is done I'm going to swap between front and SSB squats, because the latter have always been a better deadlift builder for me.
Woke up at 198.8.
Wednesday, July 4, 2018
Training Log: Entry 2341
PM WORKOUT
GIANT SETS
Axle bench press
5xAxle
5x136
5x186
5x256
3x291
7x326
18x256
https://youtu.be/NrbF-6eusEk
T-bar rows 4 plates
7x4 plates
Band pull aparts
7x20
GIANT SETS
Axle strict press 136
2x10
1x9
1x8
1x9
250+lb sandbag bearhug and carry
5 rounds
Lateral raises 20lbs
5x15
Axle curls (ala Poundstone curls)
1x100
Notes: It's the 4th of July, so I've done the most American thing I can do and ate a Baconater from Wendy's before doing some bench pressing.
My right wrist was a little jacked up before this, made pressing super fun.
Sandbag picks keeping getting better. I have zero speed on these, but at this point, with the comp, I'm going in to survive since I'm giving up about 30lbs.
Woke up at 199.2.
PM WORKOUT
GIANT SETS
Axle bench press
5xAxle
5x136
5x186
5x256
3x291
7x326
18x256
https://youtu.be/NrbF-6eusEk
T-bar rows 4 plates
7x4 plates
Band pull aparts
7x20
GIANT SETS
Axle strict press 136
2x10
1x9
1x8
1x9
250+lb sandbag bearhug and carry
5 rounds
Lateral raises 20lbs
5x15
Axle curls (ala Poundstone curls)
1x100
Notes: It's the 4th of July, so I've done the most American thing I can do and ate a Baconater from Wendy's before doing some bench pressing.
My right wrist was a little jacked up before this, made pressing super fun.
Sandbag picks keeping getting better. I have zero speed on these, but at this point, with the comp, I'm going in to survive since I'm giving up about 30lbs.
Woke up at 199.2.
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