Training Log: Entry 2524
PM WORKOUT
Axle bench press 311
1x10
1x8
1x4
Close grip axle bench 261
1x10
2x6
Swiss bar incline bench 215
1x10
2x7
Dips
1x41
1x30
1x26
Standing ab wheel between sets (2x7, 5x6)
Notes: 2:05 between benching, 2:00 between dips. 3 weeks of working nights is taking it's toll, with an average amount of sleep per day being about 5-7 hours split over the course of 3-4 naps. Bench strength was really sapped. Still, hoping things will shape up well next week when I let the rest times get up.
Friday, September 27, 2019
Thursday, September 26, 2019
Training Log: Entry 2523
AM - PM WORKOUT
TREADMILL RUN
Incline: 1
Speed: 6.3 (9:30 mile)
Distance: 9 miles
Time: 1hr 24 mins
Notes: Literally the furthest distance I've ever run at one time. I haven't been logging it, but all runs have been without stopping and without water breaks, and this was no exception. In truth, I'm fairly confident that, if I stopped, I wouldn't be able to start again. Just relying on momentum to carry me through. Hot spots continue on both feet, but I'm hoping they'll just eventually callus over. Right quad/patella was starting to ache a little. Really working on improving my stride to help with pressure/pounding. I may start scaling my 6.55 mile run down in distance while focusing on upping the speed as I continue to increase the distance on my long runs in order to keep total mileage about equal, because I can see how this could start getting dicey.
Food is the biggest variable right now. With my current schedule with work, I'm pretty much just sleeping long enough to be recovered from work, waking up, eating, working out, then going back to sleep until it's time to get my kid from school. After these long runs, it's hard to find the energy and time to eat vs getting more sleep.
AM - PM WORKOUT
TREADMILL RUN
Incline: 1
Speed: 6.3 (9:30 mile)
Distance: 9 miles
Time: 1hr 24 mins
Notes: Literally the furthest distance I've ever run at one time. I haven't been logging it, but all runs have been without stopping and without water breaks, and this was no exception. In truth, I'm fairly confident that, if I stopped, I wouldn't be able to start again. Just relying on momentum to carry me through. Hot spots continue on both feet, but I'm hoping they'll just eventually callus over. Right quad/patella was starting to ache a little. Really working on improving my stride to help with pressure/pounding. I may start scaling my 6.55 mile run down in distance while focusing on upping the speed as I continue to increase the distance on my long runs in order to keep total mileage about equal, because I can see how this could start getting dicey.
Food is the biggest variable right now. With my current schedule with work, I'm pretty much just sleeping long enough to be recovered from work, waking up, eating, working out, then going back to sleep until it's time to get my kid from school. After these long runs, it's hard to find the energy and time to eat vs getting more sleep.
Wednesday, September 25, 2019
Training Log: Entry 2522
PM WORKOUT
GIANT SETS (Squat-stone-hyper)
Buffalo bar squat
10xBar
10x140
10x230
10x320
10x380
10x320
Stone of steel lap and extension (loaded w/60lbs+spacers)
6x2
Reverse hyper 450
6x8
Notes: 3:45 between rounds. Took a much needed and much protested day off yesterday and it paid off. Spent that day letting my fever break and coughing a bunch of gunk out of my system. Not 100% today, but significantly recovered, and wasn't hurting too bad between sets. I used the soft belt under the Inzer belt for all sets of squats today. I'm finding it works better for the high rep stuff, where the weight isn't quite so heavy. Success with the stone compared to last week. Still had trouble extending on the second rep of the later sets, but lapping was no issue.
Right now, everything is working well, but after the competition and the half marathon I'm thinking of ending this day with a big squat dropset like I used to end deadlift days. I think I can manage recovery on it if I play it smart, and it should show some growth in the squat.
PM WORKOUT
GIANT SETS (Squat-stone-hyper)
Buffalo bar squat
10xBar
10x140
10x230
10x320
10x380
10x320
Stone of steel lap and extension (loaded w/60lbs+spacers)
6x2
Reverse hyper 450
6x8
Notes: 3:45 between rounds. Took a much needed and much protested day off yesterday and it paid off. Spent that day letting my fever break and coughing a bunch of gunk out of my system. Not 100% today, but significantly recovered, and wasn't hurting too bad between sets. I used the soft belt under the Inzer belt for all sets of squats today. I'm finding it works better for the high rep stuff, where the weight isn't quite so heavy. Success with the stone compared to last week. Still had trouble extending on the second rep of the later sets, but lapping was no issue.
Right now, everything is working well, but after the competition and the half marathon I'm thinking of ending this day with a big squat dropset like I used to end deadlift days. I think I can manage recovery on it if I play it smart, and it should show some growth in the squat.
Monday, September 23, 2019
Training Log: Entry 2521
AM WORKOUT
Treadmill run
Incline: 1.0
Speed: 6.4 (9:23 mile)
Distance: 6.55 mile
Time: 1hr 1 minute
Notes: Cold is kicking my butt, so decided to get in the run first and lift in the afternoon. Definitely getting back into running shape quickly. Was actually feeling good at the 3 mile point. Got hot spots on both feet now. Wife says she thinks it's my socks rather than my shoes, so something to look into. Working on rolling the foot more in my stride.
EARLY PM WORKOUT
SUPERSET (press-pulldown)
Axle strict press
5xAxle
5x66
3x161
3x186
5x211
8x211
9x211 (push press)
Grenade Ball pulldown 110
6x12
GIANT SET (press-dip-raise-pull apart: odd sets behind the neck press, even sets strict press)
Barbell behind the neck press 120
2x10
1x8
Axle strict press 161
1x10
1x8
1x7
DB lateral raise 30
3x11
3x10
Band pull aparts
6x12
Notes: 3:45 between heavy sets, 2:00 between giant sets. I got the headspins BAD on the first set of 211. Normally I can push right through, but I imagine the cold and the run beforehand played their part, because I pretty much blacked out into the rack. Rested and re-attacked for a better outcome. Otherwise, this was a ball-buster of a workout and I'm glad it's done. This will be the hardest training day of the week, so it's good it's over.
AM WORKOUT
Treadmill run
Incline: 1.0
Speed: 6.4 (9:23 mile)
Distance: 6.55 mile
Time: 1hr 1 minute
Notes: Cold is kicking my butt, so decided to get in the run first and lift in the afternoon. Definitely getting back into running shape quickly. Was actually feeling good at the 3 mile point. Got hot spots on both feet now. Wife says she thinks it's my socks rather than my shoes, so something to look into. Working on rolling the foot more in my stride.
EARLY PM WORKOUT
SUPERSET (press-pulldown)
Axle strict press
5xAxle
5x66
3x161
3x186
5x211
8x211
9x211 (push press)
Grenade Ball pulldown 110
6x12
GIANT SET (press-dip-raise-pull apart: odd sets behind the neck press, even sets strict press)
Barbell behind the neck press 120
2x10
1x8
Axle strict press 161
1x10
1x8
1x7
DB lateral raise 30
3x11
3x10
Band pull aparts
6x12
Notes: 3:45 between heavy sets, 2:00 between giant sets. I got the headspins BAD on the first set of 211. Normally I can push right through, but I imagine the cold and the run beforehand played their part, because I pretty much blacked out into the rack. Rested and re-attacked for a better outcome. Otherwise, this was a ball-buster of a workout and I'm glad it's done. This will be the hardest training day of the week, so it's good it's over.
Sunday, September 22, 2019
Training Log: Entry 2520
PM WORKOUT
EVENTS
Axle continentals
5x136
3x206
1x256
Farmer's walks (32', turn, 32')
1 round w/165
1 round w/185
1 round w/215
1 round w/235
Notes: 2 minutes between farmer's walks. Continental was more explosive than last week. Re-learning the technique. If I'd be willing to chalk my hands, I'd have an easier time, but chalk on an Apollon's axle seems like a crime. Gym failed on the first round of farmers by using Rogue collars. They slipped right off at the start of the turn and sent the handles and weights everywhere. After that, pretty uneventful. I thought 235 was going to feel awful, but only the pick sucked. After that, I moved fast, once again realizing the secret that I have to FORCE myself to move quickly. All just re-learning stuff.
Got a minor cold. It's annoying. Sore throat and fatigue.
PM WORKOUT
EVENTS
Axle continentals
5x136
3x206
1x256
Farmer's walks (32', turn, 32')
1 round w/165
1 round w/185
1 round w/215
1 round w/235
Notes: 2 minutes between farmer's walks. Continental was more explosive than last week. Re-learning the technique. If I'd be willing to chalk my hands, I'd have an easier time, but chalk on an Apollon's axle seems like a crime. Gym failed on the first round of farmers by using Rogue collars. They slipped right off at the start of the turn and sent the handles and weights everywhere. After that, pretty uneventful. I thought 235 was going to feel awful, but only the pick sucked. After that, I moved fast, once again realizing the secret that I have to FORCE myself to move quickly. All just re-learning stuff.
Got a minor cold. It's annoying. Sore throat and fatigue.
Saturday, September 21, 2019
Training Log: Entry 2519
MAX EFFORT LOWER
High Handle trap bar lift
5x135
5x225
3x315
1x405
1x495
1x585
1x635
1x715 (10lb PR)
3x635
GIANT SET (dead-hyper-squat)
(4) Axle deficit deadlift 346
3x10
Reverse hyper 360
3x10
Buffalo bar squat (flat soled shoes) 230
3x10
Notes: 3:45 between heavy pulls. 2:00 between giant sets. Accidentally set my camera on the press height instead of the deadlift height. Still, you can see how much strain I got on this one. Was feeling stronger today compared to last week, and the constant success on this is setting me up well. Definitely perfecting the ability to grind through the tough spots. Also learning how to get the bar better centered at the start of the pull.
Giant sets were ROUGH. Trying my hardest not to vomit during deadlifts. Think a stomach bug may be going around the family.
10lb PR set with 14.5 miles of running and working nights all week averaging 5 hours of broken sleep a night. This training cycle is really going well.
MAX EFFORT LOWER
High Handle trap bar lift
5x135
5x225
3x315
1x405
1x495
1x585
1x635
1x715 (10lb PR)
3x635
GIANT SET (dead-hyper-squat)
(4) Axle deficit deadlift 346
3x10
Reverse hyper 360
3x10
Buffalo bar squat (flat soled shoes) 230
3x10
Notes: 3:45 between heavy pulls. 2:00 between giant sets. Accidentally set my camera on the press height instead of the deadlift height. Still, you can see how much strain I got on this one. Was feeling stronger today compared to last week, and the constant success on this is setting me up well. Definitely perfecting the ability to grind through the tough spots. Also learning how to get the bar better centered at the start of the pull.
Giant sets were ROUGH. Trying my hardest not to vomit during deadlifts. Think a stomach bug may be going around the family.
10lb PR set with 14.5 miles of running and working nights all week averaging 5 hours of broken sleep a night. This training cycle is really going well.
Thursday, September 19, 2019
Training Log: Entry 2518
LATE AM/EARLY PM WORKOUT
Treadmill run
Incline: 1
Speed: 6.3 (9.5 minute mile)
Distance: 8 miles
Time: 1:16
Notes: This was much easier having not done a lifting workout 30 minutes prior. Just felt much more "even" though out. Didn't check the clock nearly as early or want to quit as often. It still sucks. I'm thinking at this point I have the GPP to get through this without it being too awful on my system, and it's more just going to be the mental fortitude to slog on through. The treadmill allows me to cheat because it's not on me to keep going, but having to do it on my own will be a challenge I'm sure. Still, I'm pleased with how quickly I'm regaining my distance endurance.
This was after a rough night. Got home around 0350, woke up at 0615 to get the kid off to school, got back to bed from 0730-1000 and then hit this after getting in 2 protein bars and some sausage. The eating schedule is the trickiest part.
LATE AM/EARLY PM WORKOUT
Treadmill run
Incline: 1
Speed: 6.3 (9.5 minute mile)
Distance: 8 miles
Time: 1:16
Notes: This was much easier having not done a lifting workout 30 minutes prior. Just felt much more "even" though out. Didn't check the clock nearly as early or want to quit as often. It still sucks. I'm thinking at this point I have the GPP to get through this without it being too awful on my system, and it's more just going to be the mental fortitude to slog on through. The treadmill allows me to cheat because it's not on me to keep going, but having to do it on my own will be a challenge I'm sure. Still, I'm pleased with how quickly I'm regaining my distance endurance.
This was after a rough night. Got home around 0350, woke up at 0615 to get the kid off to school, got back to bed from 0730-1000 and then hit this after getting in 2 protein bars and some sausage. The eating schedule is the trickiest part.
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