Training Log: Entry 2533
LATE AM WORKOUT
SUPERSET (Press-pulldown)
Axle strict press
5xAxle
5x66
5x146
5x166
12x191
Lat pulldown 110lbs
5x10
GIANT SETS (Press-dips-raises-pull aparts. Sets 1 and 4 axle strict press, 2 and 5 barbell behind the neck press, 3 and 6 log clean once and strict press away)
Axle strict press 161
1x10
1x7
Barbell behind the neck press 125
1x10
1x7
Log clean and press away 150
1x10
1x7
Dips
6xFailure
DB lateral raises 30
2x12
4x11
Band pull aparts
6x12
DB curls 15lbs
1x100
Notes: 2:00 between giant sets. For the curls, I took to leaning back against my axle in the rack as a semi-incline curl. Just helped keep technique a little strict so I could get blood flowing into the biceps.
12 was the goal for that topset on presses, so happy to hit that. I walked the TM back 2 cycles to give me a little breathing room post comp, which should allow me to keep growing leading into the next comp. Cut out the backoff set for today because it woulda been the same weight as the press supplemental set and that seemed silly.
Gonna open up the mad science lab on this one: plan for the supplemental work is 3 press movements. Axle strict press will be a mainstay. After that, I'll have 1 week where I use behind the neck press and log, and another week where I do trap bar press from the rack and keg clean and press. Behind the neck press has been a great addition to the training and paid off a ton in this last comp, but now I need to get better at pressing a weight far out in front of me, so the log should carry over well to that while still being a pretty generic press overhead, while the keg will have direct carryover to the competition. Once I get the Bartos loadable keg, it will be especially easy to program. The trap bar press will get me more practice at neutral grip pressing while getting me a very full ROM similar to the axle and behind the neck pressing. I'm thinking that more angles are just going to get me stronger all over.
First time touching a log since Jul of '18. That first set was ROUGH, balance was all over, but I got better come the second go around.
Still pretty beat up. I need to run, but my left knee is swollen. Gonna try it tomorrow.
Monday, October 14, 2019
COMPETITION REPORT
Wrote up my report from my most recent comp here
https://mythicalstrength.blogspot.com/2019/10/strongman-competition-write-up-strength.html
In sum, took 4th of 11 or so while giving up 15lbs. I'm still feeling pretty solid and got a good way forward.
Wrote up my report from my most recent comp here
https://mythicalstrength.blogspot.com/2019/10/strongman-competition-write-up-strength.html
In sum, took 4th of 11 or so while giving up 15lbs. I'm still feeling pretty solid and got a good way forward.
Monday, October 7, 2019
Training Log: Entry 2532
AM WORKOUT
TREADMILL RUN
Incline: 1
Speed: 6.6 mph (9:05 mile)
Distance: 6.55 miles
Time: 59:32
Notes: This was awful. Wanted to quit from about mile 2 and on. This is the pace that would be necessary for a sub 2hr half-marathon, which means my wife is nuts for how often she's done that. Left achilles/calf is getting tight during the runs, but not as much pain as last time, and right foot went numb for a long time. Gutting this out as well as I can.
PM WORKOUT
PRESS DELOAD
GIANTSETS (Press-dip-raise-pull apart: odd sets behind the neck press, even sets axle strict press)
Behind the neck barbell press 120
3x10
Axle strict press 160
3x10
DB lateral raise 30
6x11
Band pull aparts
6x12
Notes: 2:00 between giant sets. Think this is gonna be the last heavy workout before the comp. I'm feeling pretty beat up, and time off and good food should go a long way. Cannot wait to be done doing continentals, because they've been beating the hell out of my thumb joint.
AM WORKOUT
TREADMILL RUN
Incline: 1
Speed: 6.6 mph (9:05 mile)
Distance: 6.55 miles
Time: 59:32
Notes: This was awful. Wanted to quit from about mile 2 and on. This is the pace that would be necessary for a sub 2hr half-marathon, which means my wife is nuts for how often she's done that. Left achilles/calf is getting tight during the runs, but not as much pain as last time, and right foot went numb for a long time. Gutting this out as well as I can.
PM WORKOUT
PRESS DELOAD
GIANTSETS (Press-dip-raise-pull apart: odd sets behind the neck press, even sets axle strict press)
Behind the neck barbell press 120
3x10
Axle strict press 160
3x10
DB lateral raise 30
6x11
Band pull aparts
6x12
Notes: 2:00 between giant sets. Think this is gonna be the last heavy workout before the comp. I'm feeling pretty beat up, and time off and good food should go a long way. Cannot wait to be done doing continentals, because they've been beating the hell out of my thumb joint.
Saturday, October 5, 2019
Training Log: Entry 2531
PM WORKOUT
MAX EFFORT LOWER
Deficit axle deadlift against strong short bands
3x136+bands
1x226+bands
1x276+bands
1x365+bands (10lb PR)
1x376+bands (10lb PR from PR set within session)
GIANT SETS (dead-hyper-squat)
(3) Axle deficit deadlifts 366
3x10
Reverse hyper 370
3x10
SSB front squats 210
3x10
Notes: 3:45 between hard pulls, 2:00 between giant sets. Didn't have the straps set well on the set of 366, so really dialed them in and made the most of the set of 376. Had NO idea you could hitch against bands like that, but I'm apparently magic. Once again, the warm-ups felt stapled to the floor, and somehow got harder from there, but I just kept finding more deeper inside of me.
Giant sets were rough. Post comp will be a good time to introduce a little variety.
On that note, I'm signed up for the Kansas City "Brawn and Brews" comp on 4 Apr. This is a show tailor made for me.
Keg press medley: 200, 225, then 275 for max reps
Hussafel: 280lbs, 60' down and 60' back for time
Car deadlift: Max reps with NO up command (Is it Christmas?)
48" stone over bar: 260lb stone
Tie breaker event is arm over arm sled drag. I have no plans to train for that, because screw that event.
With my Bartos Power Keg coming for my birthday (because my wife is awesome), I'm excited about getting my keg press up, and the rest are great events for me, and in general. This might actually re-light the fire.
Also, realized I haven't deloaded my press in quite a while, so this week will be good for that.
PM WORKOUT
MAX EFFORT LOWER
Deficit axle deadlift against strong short bands
3x136+bands
1x226+bands
1x276+bands
1x365+bands (10lb PR)
1x376+bands (10lb PR from PR set within session)
GIANT SETS (dead-hyper-squat)
(3) Axle deficit deadlifts 366
3x10
Reverse hyper 370
3x10
SSB front squats 210
3x10
Notes: 3:45 between hard pulls, 2:00 between giant sets. Didn't have the straps set well on the set of 366, so really dialed them in and made the most of the set of 376. Had NO idea you could hitch against bands like that, but I'm apparently magic. Once again, the warm-ups felt stapled to the floor, and somehow got harder from there, but I just kept finding more deeper inside of me.
Giant sets were rough. Post comp will be a good time to introduce a little variety.
On that note, I'm signed up for the Kansas City "Brawn and Brews" comp on 4 Apr. This is a show tailor made for me.
Keg press medley: 200, 225, then 275 for max reps
Hussafel: 280lbs, 60' down and 60' back for time
Car deadlift: Max reps with NO up command (Is it Christmas?)
48" stone over bar: 260lb stone
Tie breaker event is arm over arm sled drag. I have no plans to train for that, because screw that event.
With my Bartos Power Keg coming for my birthday (because my wife is awesome), I'm excited about getting my keg press up, and the rest are great events for me, and in general. This might actually re-light the fire.
Also, realized I haven't deloaded my press in quite a while, so this week will be good for that.
Thursday, October 3, 2019
Training Log: Entry 2530
TREADMILL RUN
Incline: 1
Speed: 6.3 (9:30 mile)
Distance: 10 miles
Time: 1hr 35min
Notes: My conditioning continues to improve. Did not check the clock until 7.5 miles in. Heart and lungs are fine, knees and feet are ok during the run, achilles on left side got tight out of nowhere. Immediately post run, knees aren't happy, but I'm thinking it will pass. Still no breaks/no water. I want to take a moment to celebrate the ridiculous shape I'm in to go from no running since the end of May to 10 miles in the span of 7 training sessions while prepping for a strongman comp. Also probably for the best, because if I had to do this with more sessions or over a longer training span, I'd most likely burn out.
TREADMILL RUN
Incline: 1
Speed: 6.3 (9:30 mile)
Distance: 10 miles
Time: 1hr 35min
Notes: My conditioning continues to improve. Did not check the clock until 7.5 miles in. Heart and lungs are fine, knees and feet are ok during the run, achilles on left side got tight out of nowhere. Immediately post run, knees aren't happy, but I'm thinking it will pass. Still no breaks/no water. I want to take a moment to celebrate the ridiculous shape I'm in to go from no running since the end of May to 10 miles in the span of 7 training sessions while prepping for a strongman comp. Also probably for the best, because if I had to do this with more sessions or over a longer training span, I'd most likely burn out.
Wednesday, October 2, 2019
Training Log: Entry 2529
PM WORKOUT
Axle bench press 311
2x10
1x5
Close grip axle bench 261
2x10
1x7
Swiss bar incline bench 215
2x10
1x9
Dips
1x36
1x26
1x23
Standing ab wheel between sets of benching (3x7, then sets of 6 for the rest)
Notes: 3:45 between benching, 2:00 between dips. The close grip and swiss bar were victories, but I came into this completely unprepared. Been eating like a bird, and I need to knock that crap off. Changing work schedule is screwing with my nutrition. Going to try to get in a 10 mile run tomorrow or Friday and I definitely need fuel for it. May bring back the weight gainer. I'm on the brink of something big and I just need to keep eating to support it.
Connective tissues are feeling decent enough. Achy, but not debilitating.
PM WORKOUT
Axle bench press 311
2x10
1x5
Close grip axle bench 261
2x10
1x7
Swiss bar incline bench 215
2x10
1x9
Dips
1x36
1x26
1x23
Standing ab wheel between sets of benching (3x7, then sets of 6 for the rest)
Notes: 3:45 between benching, 2:00 between dips. The close grip and swiss bar were victories, but I came into this completely unprepared. Been eating like a bird, and I need to knock that crap off. Changing work schedule is screwing with my nutrition. Going to try to get in a 10 mile run tomorrow or Friday and I definitely need fuel for it. May bring back the weight gainer. I'm on the brink of something big and I just need to keep eating to support it.
Connective tissues are feeling decent enough. Achy, but not debilitating.
Tuesday, October 1, 2019
Training Log: Entry 2528
PM WORKOUT
GIANT SETS (squat-stone-hyper)
SSB Squats
8xBar
8x155
8x245
8x335
6+2x415
8x335
Stone of steel lap and extension (60lbs and spacers)
6x2
Reverse hyper 450
6x10
Notes: 3:45 between rounds. Unexpected workout: was supposed to work tonight but was called off and rescheduled for tomorrow morning. Wasn't really preped for this and performance lagged a little, but it's a good "bad day" performance. The stone moved well today, and the arms are feeling good enough to make it through the training cycle.
Coming up with more plans for how next training cycle will go. Got my eye on another comp in april that has a keg press, car deadlift, husafel and stone series, which should be easy to adapt to. Planning on swapping or rotating the deficit axle deads with trap bar for giant sets on deadlift day, going to work in the deathset of squats on squat day, and thinking of using 3 implements for press day giant sets. Axle, keg, and either log or trap bar press. Should be able to make it all work.
PM WORKOUT
GIANT SETS (squat-stone-hyper)
SSB Squats
8xBar
8x155
8x245
8x335
6+2x415
8x335
Stone of steel lap and extension (60lbs and spacers)
6x2
Reverse hyper 450
6x10
Notes: 3:45 between rounds. Unexpected workout: was supposed to work tonight but was called off and rescheduled for tomorrow morning. Wasn't really preped for this and performance lagged a little, but it's a good "bad day" performance. The stone moved well today, and the arms are feeling good enough to make it through the training cycle.
Coming up with more plans for how next training cycle will go. Got my eye on another comp in april that has a keg press, car deadlift, husafel and stone series, which should be easy to adapt to. Planning on swapping or rotating the deficit axle deads with trap bar for giant sets on deadlift day, going to work in the deathset of squats on squat day, and thinking of using 3 implements for press day giant sets. Axle, keg, and either log or trap bar press. Should be able to make it all work.
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