Training Log: Entry 2510

EARLY PM WORKOUT

SUPERSETS (press-pulldown)

Axle strict press
5xAxle
5x66
5x171
3x196
8x216

7x216 (push press)
1x216 (continental, no press)

GB pulldowns 100
6x14

GIANT SETS (press-dip-raise-pull aparts.  Behind the neck press on odd sets, axle strict press on even)

Barbell behind the neck press 115
3x10

Axle strict press 156
3x10

Dips
6xFailure

DB lateral raise 30
6x10

Band pull apart
6x12

Dumbbell curls run the rack (no rest between sets)
10x10lbs
10x15
10x20
10x25
10x30
10x35
5x30 (hammer curl)
5x25 HC
5x20 HC
5x15 HC
5x10 HC

Notes: 3:45 between heavy presses, 2:00 between giant sets.  Really think I coulda gotten 9 on topeset, but once again was running into the garage door motor.  Need to take 1 more step back in the set-up and get really cleared.  Push presses had similar issues, in that I kept falling forward and having to correct.  All that said, this session bodes well for the comp, as I'm at more than 90% comp weight and moving it with strict presses with ease.  Hit the continental just to keep getting in some practice.

Giant set moved smoothly.  Fun fact is that, when I first started 5/3/1 way back in 2011 or so, my first ever 5s week ended with 155lbs, and I managed 8 reps.  The fact I'm now using 155 for a psuedo-BBB style supplemental workout for sets of 10 is pretty nuts in that regard.

Hurt something in the arch of my right foot yesterday during events, but specifically in BETWEEN events, when I was just pacing around my garage.  Just feels like a sprain in whatever muscle is there. Should bounce back quick, but it's annoying.

Training Log: Entry 2509

EVENTS DAY

Axle continentals
5x136
3x206
1x256

Farmers (215lbs) and Sandbag (250+lb) medley
5 rounds

1 more 36' carry with the sandbag

Notes: 2:00 between rounds on the medley. For the farmers, 36', turn, 36'.  Sandbag was 36'.  And then, since it was odd rounds, I had to carry the sandbag one more time to get it back to the starting line.  Feeling better and better with my footspeed each week.  The first round is always basically a warm-up, and I'm plodding along, but after that I can feel myself moving, and the 3rd round was my best one, as I had the whole "controlled fall" thing going on, along with an explosive start.  Grip is holding out strong with the turns as well, which means a straight shot should be good.  Need to focus on keeping my head up past the finish-line to keep the shoulders from rolling forward.

Broke out my new Inzer belt with the soft belt underneath, and it worked REALLY well.  Very pleased with the combo.  Sandbag can get just a little slippery with it, so come gametime I MAY strip it off in between runs on the medley; we'll see.  However, where it REALLY shined was on was the continentals I did at the start.  About 5 weeks out form comp now and needed to see if I still could do it. The continentals were definitely ugly, but I hit 15lbs over comp weight.  If I can get it faster, I'll save energy.  The soft belt meant no pinching on the continental, which meant I could focus a lot more on the pull.  Always a plus.

I'm ramping up the training pretty hard these days.  Calories are gonna need to follow.

Training Log: Entry 2508

PM WORKOUT

Max Effort top Down Deadlifts
5x135
5x225
3x315
1x405
1x495
1x585
1x625 (5lb PR)
1x635 (10lb PR from PR set within training session)

GIANT SETS (dead-hyper-squat)

(2) Axle deficit deadlift (deadstop) 346lbs
3x10

Reverse hyper 340
3x10

Buffalo Bar Squat 210lbs
3x10

Notes: 3:45 between heavy pulls, 2:00 between giant sets.  Honestly wasn't feeling very strong coming into the workout.  The set of 585 felt incredibly heavy.  Went for a small PR and it felt decent, so pushed harder.  All seemed to pay off.  Giant sets are moving along well, but the back pumps are insane.  Happy with the weight now, as I'm 100lbs shy of what I'll be doing in comp, and that's using an axle, with a deficit, after max effort pulls.  A barbell at normal height while fresh is gonna be awesome.

On the top downs in particular, hardest part remains the unrack and the brace, but I think that's going to carry over well to medleys where I have to get set quickly.  I notice I'm forced to pull much smoother and hitch less with this style.  My hope is that between the heavy partials and the full ROM top downs, I'm building everything through on the actual pull.  I foresee this paying off to a big full ROM pull down the line. 

Training Log: Entry 2507

PM WORKOUT

Axle bench press 311
2x10
1x5

Close grip axle bench press 261
1x10
2x8

Swiss bar incline bench 210
2x10
1x9

Dips
1x36
1x26
1x23

Standing ab wheel between benching (7x6 and 1x5)

Notes: 3:05 between benching, 2:00 between dips.  I was feeling pretty beat up coming into this.  I think I may need to add in one more warm-up set between 225 and my worksets, because 311 feels heavy on the first set and throws off my rhythm.  That second set of 10 took a few years off my life, which explains the drop on the third set.  I'm entering the phase in the bench cycle where I just try to hold on at this point, so it bodes well.  Going to up the weight on the swiss bar bench next time, as 29 reps is close enough.

I either need to improve my hydration or my nutrition, but my sweat is starting to smell foul, and that's a new one for me.  I'm eating out a lot more than usual, so that could be a part of it.

My left bicep is a bit tender these days.  I imagine all the stone work hasn't been good for it.  Gonna keep eyes on it.   

Training Log: Entry 2506

PM WORKOUT

GIANT SETS (Squat-stone-hyper)

SSB Squat
10xBar
10x155
10x245
10x335
10x373
10x335

Stone of steel lap and extensions (loaded w/50lbs and spacers)
6x3

Reverse hypers 440
6x8

Notes: 3:45 between sets, 5:45 between penultimate and final set.  Hit up the Chinese buffet again for an unexpected halfday, and finally paid for it.  Beef broccoli seems to react poorly with me.  Was hurting during this workout, and had to finally lengthen the rest periods to avoid disaster at the end.  Compounding that is the increasing weight on the stone.  This has gone from a squat workout with a stone in it to a stone workout with a squat in it, but I'm at peace with that.  I threw a 2.5lb plate per side after some 7.5 kilo plates just to get a weird weight so I'd have no baseline to compare against.  Got a crazy intense lower back pump from this workout, so happy to have survived it.  Definitely one of those workouts that gets you stronger in a lot of ways.

Body comp is changing for sure.  When we first got here, the wife commented on how I was swimming in my work clothes.  Today, I noticed I couldn't really cross my arms in front of me because my lats kept running into my jacket.  Abs are blurrier, but pants still fit loosely, so I'll take it for now.

Training Log: Entry 2504

PM WORKOUT

SUPERSETS (Press-pulldown)

Axle strict press
5xAxle
5x66
3x161
3x181
10x206 (lifetime PR)

9x206 (push press)

Grenade Ball pulldowns 100lbs
6x12

GIANT SETS (press-dip-raise-pull aparts: strict press on odd sets, behind the neck barbel press on even sets)

Axle strict press 156
2x10
1x9

Behind the neck barbell press 115
2x10
1x8

Dips
6xFailure

DB lateral raises 25
4x12
2x10

Band pull aparts
6x12

DB curls run the rack (no rest between sets)
10x10lbs
10x15
10x20
10x25
10x30
7x35
7x30
7x25
7x20
7x15
7x10

Notes: 3:45 between heavy press, 2:00 between giant sets.  I foresaw this set today based off last week, but was curious if it was just a good day before.  Now I know for certain that I'm hitting an amazing stride with my pressing, and I'm gonna assume it's the behind the neck pressing that was a big part of that success.  Looking at my bar path, I'm pressing a lot straighter than before.  Really explosive off the chest too, which is also just something I have to do to keep from passing out.  I managed to get all 10 reps in 1 breath, and hit the garage door opener engine a few times, but not enough to really disrupt anything. 

First day of shift working tomorrow.  Packing up some meals in advance.  Looking at beef ribs and rice cauliflower  Thankfully it's just 8 hours, so it's honestly going to seem like a break, haha.

Training Log: Entry 2503

PM WORKOUT

Conditioning circuit: farmer's walks (185lbs) and sandbag carry (250+lbs)
4 rounds

Notes: For the farmer's, I was going 36', turn and then 36' again, and then I'd carry the sandbag 36'.  Sandbag was stored on top of a Titan crash pad, so I wasn't having to pick it up straight off the floor.  Made the pick easier, but the carry still sucks.  This was finally tapping my cardio pretty well.  First round was slow, but after that I was feeling fast enough.  Got a total of 7 people signed up in the weight class now, so speed is becoming more important.