Training Log: Entry 2552
YESTERDAY'S PM WORKOUT
SUPERSETS (press-pulldown)
Axle strict press
5xAxle
5x66
3x161
3x181
10x206
10x181
Lat pulldowns 115
6x12
GIANT SETS (press-dip-raise-pull apart: sets 1 and 4: strict, sets 2 and 5: BTN, sets 3 and 6: log)
Axle strict press 166
2x10
Behind the neck barbell press 125
2x10
Log clean and press away 155
2x10
DB lateral raise 30
6x12
Band pull aparts
6x12
Poundstone curls
102xAxle
Notes: 3:45 between heavy press, 2:0 between giant sets. This was after 3 nights on night shift, getting 4 hours of sleep and taking my kid to a Chuck E. Cheese like thing we have locally here. I may have gotten some sort of stomach bug at work, because I had no appetite all day and skipped the majority of my meals while trying not to throw up, but managed to get in a dinner before lifting. Despite wanting to throw up between giant sets, this workout was awesome. The topset isn't a PR, but is smoother than the last time I pressed 206 for 10, and I cleared everything on my giant sets.
Being smarter with the Poundstone curls now, only going up 1 rep a week vs the 5 I used to do. Gives me longer to sustain the training, and focus is on doing as many reps as possible before I have to stop. Made it to 80 this time.
Tuesday, November 12, 2019
Friday, November 8, 2019
Training Log: Entry 2551
LUNCHTIME WORKOUT
MAX EFFORT
Top down deadlifts
5x135
5x225
3x315
1x405
1x496
1x585
0x650
GIANT SETS (dead-hyper-squat)
(3) Axle deficit deadlift 346
3x10
Reverse hyper 360
3x10
SSB front squat 215
3x10
Notes: 2:00 between giant sets. Let fear get into my head on the ME work, and it showed. Too many variables against me. Trained a lot of days in a row due to my work schedule, and spent the morning doing yardwork. Trained earlier in the day than I usually do. All that said, I think it's time to rotate this out of the ME rotation. It's becoming too much of a circus act unracking the bar, walking back, and setting up for the pull. 585 felt heavy, and I should have read the signs on it, but it could very well be indicative of something greater. Just means I get to play around and come up with something else to do.
LUNCHTIME WORKOUT
MAX EFFORT
Top down deadlifts
5x135
5x225
3x315
1x405
1x496
1x585
0x650
GIANT SETS (dead-hyper-squat)
(3) Axle deficit deadlift 346
3x10
Reverse hyper 360
3x10
SSB front squat 215
3x10
Notes: 2:00 between giant sets. Let fear get into my head on the ME work, and it showed. Too many variables against me. Trained a lot of days in a row due to my work schedule, and spent the morning doing yardwork. Trained earlier in the day than I usually do. All that said, I think it's time to rotate this out of the ME rotation. It's becoming too much of a circus act unracking the bar, walking back, and setting up for the pull. 585 felt heavy, and I should have read the signs on it, but it could very well be indicative of something greater. Just means I get to play around and come up with something else to do.
Thursday, November 7, 2019
Training Log: Entry 2550
PM WORKOUT
Swiss bar incline bench 225
3x10
Axle bench press 276
2x10
1x8
Close grip axle bench 231
3x10
Dips
1x31
2x25
Standing ab wheel between sets (6x7, 2x6)
DB rows 105
1x20
Notes: 2:45 between sets of benching. Nice to see the incline bench taking off now that I've placed it first, but also incredibly telling that I'm still incline benching 5lbs less than my close grip bench despite the latter being 3rd in the workout. Definitely got room to grow. Walked the flat bench back 5lbs because I don't want to go too heavy too early on it. Felt really strong this workout, like everything was dialed in.
PM WORKOUT
Swiss bar incline bench 225
3x10
Axle bench press 276
2x10
1x8
Close grip axle bench 231
3x10
Dips
1x31
2x25
Standing ab wheel between sets (6x7, 2x6)
DB rows 105
1x20
Notes: 2:45 between sets of benching. Nice to see the incline bench taking off now that I've placed it first, but also incredibly telling that I'm still incline benching 5lbs less than my close grip bench despite the latter being 3rd in the workout. Definitely got room to grow. Walked the flat bench back 5lbs because I don't want to go too heavy too early on it. Felt really strong this workout, like everything was dialed in.
Wednesday, November 6, 2019
Training Log: Entry 2549
LUNCHTIME WORKOUT
GIANT SETS (squat-clean-hyper)
SSB squats
9xSSB
9x135
9x225
9x315
9x390
Hang cleans 115
6x3
Reverse hyper 455
6x10
SSB STRIPSET
8x315
8x225
8x115
8xBar
Notes: 3:45 between first 5 rounds, 2:00 between last superset of cleans and hyper, 4:45 before the final stripset. It's amazing the difference going from a hang has vs full ROM. I was definitely using momentum off the floor to carry the weight, because once that was taken away I didn't have much. Tried 165 to start and could only muscle it. Same with 148. Settled at 115 and focused on explosiveness. Think this may replace clean pulls for a bit until I can get decent-ish at them. First day with 9s on the squats. Topset was absolutely perfect for weight. Ballbuster but I managed it. Stripset was just about the right prescription too. In all, an effective day.
Still doing daily back work. Past 2 days has been 20 reps of chins, and today was 20x105 on DB rows. Got my kid into the idea too, so I might actually get to double up on it when I bring them into the garage to get in some pull ups.
LUNCHTIME WORKOUT
GIANT SETS (squat-clean-hyper)
SSB squats
9xSSB
9x135
9x225
9x315
9x390
Hang cleans 115
6x3
Reverse hyper 455
6x10
SSB STRIPSET
8x315
8x225
8x115
8xBar
Notes: 3:45 between first 5 rounds, 2:00 between last superset of cleans and hyper, 4:45 before the final stripset. It's amazing the difference going from a hang has vs full ROM. I was definitely using momentum off the floor to carry the weight, because once that was taken away I didn't have much. Tried 165 to start and could only muscle it. Same with 148. Settled at 115 and focused on explosiveness. Think this may replace clean pulls for a bit until I can get decent-ish at them. First day with 9s on the squats. Topset was absolutely perfect for weight. Ballbuster but I managed it. Stripset was just about the right prescription too. In all, an effective day.
Still doing daily back work. Past 2 days has been 20 reps of chins, and today was 20x105 on DB rows. Got my kid into the idea too, so I might actually get to double up on it when I bring them into the garage to get in some pull ups.
Monday, November 4, 2019
Training Log: Entry 2548
PM WORKOUT
SUPERSETS (press-pulldown)
Axle strict press
5xAxle
5x66
5x146
5x171
12x196
14x171
Lat pulldown 115
6x10
GIANT SETS (press-dip-raise-pull apart. Odd sets trap bar press, even sets axle strict press)
Trap bar press 105
3x10
Axle strict press 166
1x10
1x9
1x7
Dips
6xFailure
DB lateral raise 30
3x12
3x11
Band pull apart
6x12
Axle curls (unloaded)
1x101
Notes: 3:45 between heavy presses, 2:00 between giant sets. Smoothest set of 12 at 196 I've ever had. No grind for the final rep, and the backoff set showed how much I had left. Until I get my power keg, I'm not going to do much more keg pressing, since my light is too light and my heavy is too heavy for any real meaningful training benefit. Still liking the trap bar press. Feels like it answers a lot of questions.
PM WORKOUT
SUPERSETS (press-pulldown)
Axle strict press
5xAxle
5x66
5x146
5x171
12x196
14x171
Lat pulldown 115
6x10
GIANT SETS (press-dip-raise-pull apart. Odd sets trap bar press, even sets axle strict press)
Trap bar press 105
3x10
Axle strict press 166
1x10
1x9
1x7
Dips
6xFailure
DB lateral raise 30
3x12
3x11
Band pull apart
6x12
Axle curls (unloaded)
1x101
Notes: 3:45 between heavy presses, 2:00 between giant sets. Smoothest set of 12 at 196 I've ever had. No grind for the final rep, and the backoff set showed how much I had left. Until I get my power keg, I'm not going to do much more keg pressing, since my light is too light and my heavy is too heavy for any real meaningful training benefit. Still liking the trap bar press. Feels like it answers a lot of questions.
Sunday, November 3, 2019
Training Log: Entry 2547
PM WORKOUT
DB rows 105
1x20
Keg bearhug carries (100lbs)
1x216'
2x180'
Notes: Just getting prepped for the Huss stone. Figuring out how high on my body to hold the weight and what style of grip to use. Interlaced fingers still tends to be the winner. None of these were death marches, but I was pushing myself until I was done. Upper back and hips are super pissed at me: training is getting turned up in the absence of running.
Went the whole week doing some sort of back work everyday. I think this will replace my "back day" idea for now.
PM WORKOUT
DB rows 105
1x20
Keg bearhug carries (100lbs)
1x216'
2x180'
Notes: Just getting prepped for the Huss stone. Figuring out how high on my body to hold the weight and what style of grip to use. Interlaced fingers still tends to be the winner. None of these were death marches, but I was pushing myself until I was done. Upper back and hips are super pissed at me: training is getting turned up in the absence of running.
Went the whole week doing some sort of back work everyday. I think this will replace my "back day" idea for now.
Saturday, November 2, 2019
Training Log: Entry 2546
PM WORKOUT
MAX EFFORT LOWER BODY
Top Down Deadlifts
5x135
5x225
3x315
1x405
1x495
1x585
1x640 (5lb PR)
1x645 (5lb PR...from that other one I just set)
https://www.youtube.com/watch?v=KvDzv1iNets
GIANT SETS (dead-hyper-squat)
Low handle trap bar lift 415
3x10
Reverse hyper 360
3x10
SSB squat 230
3x10
Notes: 3:45 between heavy pulls, 2:00 between giant sets. Just a few small PRs 6 days after my race, like one does. The racking is really the most challenging part of the workout. I left it in for the second pull in the video, but it doesn't represent how the bar pulled me forward onto my toes and I used all the power in my calves to get it back on track, and then did crazy shrugs and hip rotations to try to angle it back into the rack. I honestly think I'm getting a lot of training value from that part along with the topdown deadlift itself. I'm soon approaching the most weight I've ever pulled through a full ROM, and doing it starting from the top doesn't seem to make it any easier than the bottom at this point.
The trap bar lifts were much harder than I anticipated. I have to remember it's STILL over 400lbs. And the low handles are absurdly low picks on it. I imagine it's getting me plenty strong. I've decided to keep the reverse hyper weight stagnant for now and focus on moving weight on the squats and deads. I feel like it's the right call.
PM WORKOUT
MAX EFFORT LOWER BODY
Top Down Deadlifts
5x135
5x225
3x315
1x405
1x495
1x585
1x640 (5lb PR)
1x645 (5lb PR...from that other one I just set)
https://www.youtube.com/watch?v=KvDzv1iNets
GIANT SETS (dead-hyper-squat)
Low handle trap bar lift 415
3x10
Reverse hyper 360
3x10
SSB squat 230
3x10
Notes: 3:45 between heavy pulls, 2:00 between giant sets. Just a few small PRs 6 days after my race, like one does. The racking is really the most challenging part of the workout. I left it in for the second pull in the video, but it doesn't represent how the bar pulled me forward onto my toes and I used all the power in my calves to get it back on track, and then did crazy shrugs and hip rotations to try to angle it back into the rack. I honestly think I'm getting a lot of training value from that part along with the topdown deadlift itself. I'm soon approaching the most weight I've ever pulled through a full ROM, and doing it starting from the top doesn't seem to make it any easier than the bottom at this point.
The trap bar lifts were much harder than I anticipated. I have to remember it's STILL over 400lbs. And the low handles are absurdly low picks on it. I imagine it's getting me plenty strong. I've decided to keep the reverse hyper weight stagnant for now and focus on moving weight on the squats and deads. I feel like it's the right call.
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