Training Log: Entry 1861

(3) Mat Pulls 570+chains
15 reps total

Notes: Done with 3 pick ups.  9, then 3, then 3.  Context: Woke up at 0200, took wife to half marathon, walked 2 miles to finish line, walked around for an hour having lost her at the finish line, drove 5 hours through LA traffic, came home and did this.  Incredibly pleased with this, and honestly the weights felt light.  Technique is getting sloppy, gotta work on that.

Training Log: Entry 1860


Squats 455
1x9
1x1

405
1x1

Notes: Heading to San Diego for the weekend, wanted to get in my squats now so that when I get home on Sunday I can just hit my mat pulls and be done. Think I may need to reset the top set to 8 just to have enough gas to get in more reps later. I can manage that initial set of 9, but it takes everything out of me. Tried for more, and the hips and knees just weren't having it.


Standing Ab wheel
3x5

Notes: Easing back into this so that I don't spend 2 weeks in agony.

Neck harness 45lbs
1x50


Sandbag (205lbs) runs
2x120' (60' with turn)

Notes: Just a sort of grab bag workout today (get it, grab BAG...I slay me). Hitting the odds and ends that I missed during the week. May not be able to hit the yoke, so I did something that had me moving my feet quickly with a heavy load. Definitely noticed improved footspeed on this.

Training Log: Entry 1859


Axle Clean and Press (clean once) 210
1x7
1x6


Notes: First time with the axle in about 2 months, I've missed it.  First set had my hands differently spaces, so not optimal technique.  Second set was much more dialed in.  Much better leg drive on that set as well: noticed my heels picking up off the floor and a real decent explosiveness.  Going to make this my new "rep weight" and work toward 10-12 reps before moving on.

(3) DB incline press 105s
1x10
1x6
1x5
(2) 1x5 w/reactive slingshot


superset w/


GB lat pulldowns 90
5x12


superset w/


Band pull aparts
4x20

Axle curls
4x25


superset w/


Average band pushdowns
4x12


Notes: Always doing new things with arms, mainly because arm training is so boring.  Future plan is to do a massive dropset with the axle using all my 5s and 2.5 plates. 

GB lat pulldown 90
1x25

Training Log: Entry 1858


(12) Chain Suspended Safety Squat Bar Squats
3x435+chains


Notes: Hamstrings were screaming this morning, so cut out the dead stop sets.  Still happy to be able to break this off chains, normally at this point I'm starting from the top.


Reverse hyper 360
3x15


Car deadlift simulator 6 plates per side
3x10


Notes: Built some handles for this over the weekend so I can hold more plates.  Still may need to get creative, as I'm running out of plates/room on the sleeve.  Still, nice to be able to go a little heavier on these.

Will hit some ab wheel on my lunch break.

Training Log: Entry 1857

Weighted Chins 50lbs
20 reps

Bench Press 310
3x5

Superset w/

Band pull aparts
3x20

Notes: Had to rack the bar on the 4th rep of the last set before getting the 5th.  Funny variable at play: I stomped on a huge spider with my squat shoe before the workout, and the spider guts were making my left foot slippery, so I was losing out on leg drive.  Otherwise, my muscles feel strong, but joints and tendons are still a little stiff.  Only 2 more weeks of the program, feels like I'm coming out at a good place.

Shoulder circuit
3 rounds

DB rows 105
8x3
1x26



General Notes: A week down of eating better.  Bodyweight is now going up, as portion control hasn't been a concern, just food quality.  Definitely notice a general improvement in how I feel.  Next step is going to be to start eating less so I can come in lighter for my next contest.  Not significantly, but since speed is going to be a factor, be good to get rid of a little fluff.

Training Log: Entry 1856

(4) Mat Pulls 570+chains
18 reps total

Notes: Needed 4 pick ups for this.  Strength was there, but endurance wasn't.  Could only grind out 8 reps on the first go.  Happy with the total, but hopefully can get back to hitting at least 10 on the first pull.

Yoke 480
4x75'

Notes: Really hammering foot speed.  The whole time I am thinking "fast fast fast".  There is a clear difference in foot speed when I focus versus when I autopilot, and I really felt like I was flying on these.  Plan is to cycle the weight to get some work with speed and some work with weight.


Squats 455
1x9

Notes: Gameplan was to go with my "Zeno Squats", but "strength and no endurance" was the theme. Those 9 squats took a ton out of me, and I figured I'd play it safe after that.  Need to hammer squats later in my training to get my legs used to the volume.  Don't want to fall into my trap of legs being too sore to train for a week after a hard squat workout.

Training Log: Entry 1855


FG DB Press 105
1x4
1x5


Notes: Still easing back into training.  Going to need to redevelop some proficiency on this movement for my next contest.  Focus is on making the clean touch and go to speed up transition time.  Left arm wasn't having it.


DB bench 105
1x10
1x7
1x6


GB lat pulldowns 90
7x10


Axle curls


Band pushdowns


Band pull aparts

Notes: Feeling pretty much recovered, but can tell that my tendons and joints are still a little sore.  Going to try to push back to 100% on deadlift day.