Training Log: Entry 2502
PM WORKOUT
MAX EFFORT TOP DOWN DEALIFTS
5x135
5x225
2x315
1x405
1x495
1x585
1x615 (10lb PR)
1x620 (5lb PR...from that other PR)
https://youtu.be/xe3fV57Sbvc
GIANT SETS (dead-hyper-squat)
(4) Axle deficit deadstop deadlifts 333lbs
3x10
Reverse hyper 340
3x10
SSB front squats 155 (flat soled shoes)
3x10
Notes: 3:45 between heavy deads, 2:00 between giant sets. I am still pretty awful at top down deads, but the strength is greater on them. I've definitely found the chink in my armor on them, because without the ability to set myself up to grind at the start of the pull, I can't really brute force through the pull, and HAVE to rely on technique. Never woulda thought that was the case. Remembered the trick to have the bar slightly rolled forward on the j-hooks so I could roll it into the straps and get locked in at the start. Also focusing on taking small steps after the set-up and keeping my brace.
Came into this with some pain in my right glute/ham tie in and my left hip-flexor a little pissed off again. Nothing crippling, but good to track on.
Ate well before this. Pizza buffet. I'm on the fluffier side, but at this point strength is moving well, I'm 20lbs below my weight class, and I got no real reason to be any leaner, so I'll ride it out.
Saturday, August 31, 2019
Thursday, August 29, 2019
Training Log: Entry 2501
PM WORKOUT
Axle bench press 311
1x10
1x8
1x7
Axle close grip bench 261
1x10
1x9
1x8
Swiss bar incline bench 210
2x10
1x8
Dips
1x36
1x26
1x23
Standing ab wheel between sets of benching (6x6, 2x5)
Notes: 3:25 between sets. New territory benching 311 for multiple sets. It's heavy, but managable. The 2nd and 3rd set of the close grip benching I may have had another rep on, but didn't feel the need to absolutely murder myself so early in the workout. On the first set of the incline bench, my right hip cramped up something fierce. May have made the full 3x10 in absence of that. Happy with where my benching strength is at this point.
I've slightly dialed down the calories over the past few days, really just trying to reduce my quest bar intake. 3 a day is a bit much, and once that becomes the normal, it won't be long until I'm at 4. I recognize my tendency for easy addictions and new baselines, especially evident with my caffeine intake.
Need to get some scale batteries to start gauging where I am going to weigh in for the comp.
Going to start working for real soon. Getting on shifts. Thankfully, the workload doesn't seem too tough, but I'll have to see how things sort out training wise. Actually contemplating signing up for an MMA gym nearby for some drop ins on the days that I'm at home alone while the Mrs is at work.
PM WORKOUT
Axle bench press 311
1x10
1x8
1x7
Axle close grip bench 261
1x10
1x9
1x8
Swiss bar incline bench 210
2x10
1x8
Dips
1x36
1x26
1x23
Standing ab wheel between sets of benching (6x6, 2x5)
Notes: 3:25 between sets. New territory benching 311 for multiple sets. It's heavy, but managable. The 2nd and 3rd set of the close grip benching I may have had another rep on, but didn't feel the need to absolutely murder myself so early in the workout. On the first set of the incline bench, my right hip cramped up something fierce. May have made the full 3x10 in absence of that. Happy with where my benching strength is at this point.
I've slightly dialed down the calories over the past few days, really just trying to reduce my quest bar intake. 3 a day is a bit much, and once that becomes the normal, it won't be long until I'm at 4. I recognize my tendency for easy addictions and new baselines, especially evident with my caffeine intake.
Need to get some scale batteries to start gauging where I am going to weigh in for the comp.
Going to start working for real soon. Getting on shifts. Thankfully, the workload doesn't seem too tough, but I'll have to see how things sort out training wise. Actually contemplating signing up for an MMA gym nearby for some drop ins on the days that I'm at home alone while the Mrs is at work.
Tuesday, August 27, 2019
Training Log: Entry 2500
PM WORKOUT
GIANT SETS (squat-stone-hyper)
Buffalo bar squat
6xBar
6x140
6x230
6x320
6x415
6x320
Stone of Steel lap and extensions (stone loaded with 40lbs and spacers)
6x3
Reverse hyper 430
6x12
Notes: 3:45 between sets. Wasn't wanting to train on this day, just because it would make 3 days of training in a row, but it's how my schedule shook out. Wasn't able to get my full grip on the bar until the set of 415, as my shoulders were still achy from yesterday. Still, hip is feeling painfree, knee is good, squat was good enough, and the stone moved very well. I keep wanting to add to this workout, but everything else is going so well in my training that modification seems like a poor idea.
Kinda wish post 2500 was the bodyweight for 12 post, as that was a cool milestone, but still, crazy I've been at this for so long.
PM WORKOUT
GIANT SETS (squat-stone-hyper)
Buffalo bar squat
6xBar
6x140
6x230
6x320
6x415
6x320
Stone of Steel lap and extensions (stone loaded with 40lbs and spacers)
6x3
Reverse hyper 430
6x12
Notes: 3:45 between sets. Wasn't wanting to train on this day, just because it would make 3 days of training in a row, but it's how my schedule shook out. Wasn't able to get my full grip on the bar until the set of 415, as my shoulders were still achy from yesterday. Still, hip is feeling painfree, knee is good, squat was good enough, and the stone moved very well. I keep wanting to add to this workout, but everything else is going so well in my training that modification seems like a poor idea.
Kinda wish post 2500 was the bodyweight for 12 post, as that was a cool milestone, but still, crazy I've been at this for so long.
Monday, August 26, 2019
Training Log: Entry 2499
PM WORKOUT
SUPERSET (press-pulldown)
Axle strict press
5xAxle
5x66
5x146
5x171
12x196 (lifetime PR)
10x196 (push press)
Grenade Ball lat pulldowns 100
6x10
GIANT SETS (press-dip-raise-pull aparts. Behind the neck barbell press on odd sets, axle strict press on even)
Behind the neck press 115
2x10
1x7
Axle strict press 156
1x10
2x7
Dips
6xFailure
Lateral Raises 25lbs
3x12
3x10
Band pull aparts
6x12
Run the DB rack curls (no rest between sets)
10x10lbs
10x15
10x20
10x25
10x30
10x35
5x40
5x35 hammer curl
5x30 HC
5x25 HC
5x20 HC
5x15 HC
5x10 HC
Notes: 3:45 between heavy presses, 2:00 between giant sets. Incredibly pleased with the pressing. Coming back from the move, I had lost a bit of my pressing strength, and normally I'd freak out and start changing things all over the place, but decided to just ease back on the TM and ride it out and it's paid off tremendously well. That was a super clean set of 10, and everything after that was gravy. I'm just gonna keep riding this out for as long as I can, because it's definitely working.
PM WORKOUT
SUPERSET (press-pulldown)
Axle strict press
5xAxle
5x66
5x146
5x171
12x196 (lifetime PR)
10x196 (push press)
Grenade Ball lat pulldowns 100
6x10
GIANT SETS (press-dip-raise-pull aparts. Behind the neck barbell press on odd sets, axle strict press on even)
Behind the neck press 115
2x10
1x7
Axle strict press 156
1x10
2x7
Dips
6xFailure
Lateral Raises 25lbs
3x12
3x10
Band pull aparts
6x12
Run the DB rack curls (no rest between sets)
10x10lbs
10x15
10x20
10x25
10x30
10x35
5x40
5x35 hammer curl
5x30 HC
5x25 HC
5x20 HC
5x15 HC
5x10 HC
Notes: 3:45 between heavy presses, 2:00 between giant sets. Incredibly pleased with the pressing. Coming back from the move, I had lost a bit of my pressing strength, and normally I'd freak out and start changing things all over the place, but decided to just ease back on the TM and ride it out and it's paid off tremendously well. That was a super clean set of 10, and everything after that was gravy. I'm just gonna keep riding this out for as long as I can, because it's definitely working.
Sunday, August 25, 2019
Training Log: Entry 2498
PM WORKOUT
MAX EFFORT (6) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x660 (+5lb PR, 300kg for you metric types)
1x675 (+15lb PR, lifetime max held in hands for a barbell)
GIANT SETS (dead-hyper-squat)
(3) Axle deficit deadlifts 333
3x10
Reverse hyper 330
3x10
Buffalo bar squats 205
3x10
Notes: 3:45 between max effort pulls, 2:00 between giant sets. This was a fantastic day for max effort work. I, once again, broke my own rule and went for an even bigger PR after hitting a little one, but this time it was the right call. This was ABSOLUTELY a max effort pull. RPE 11. I am incredibly proud of how well I fought for that rep, because I've hit that sticking point MANY times in the past and have not gotten past it. I hit the pull, get it to just below the knee cap, fight for a bit and fail. This time, got it there, fought, found a way to regroup, and felt it start making movement in the right direction again. The lockout looks pretty silly, but I wanted zero doubt once I got it there. Couldn't be more satisfied.
The giant sets are definitely starting to show on my fatigue levels. I'm taking a knee on those pulls, but I'm still getting them done. I think this has been a great approach toward getting strong all over.
I'm very satisfied with where my training is. Only negative there is that I'd love to get back to Deep Water soon, but right now this has just been too good.
PM WORKOUT
MAX EFFORT (6) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x660 (+5lb PR, 300kg for you metric types)
1x675 (+15lb PR, lifetime max held in hands for a barbell)
GIANT SETS (dead-hyper-squat)
(3) Axle deficit deadlifts 333
3x10
Reverse hyper 330
3x10
Buffalo bar squats 205
3x10
Notes: 3:45 between max effort pulls, 2:00 between giant sets. This was a fantastic day for max effort work. I, once again, broke my own rule and went for an even bigger PR after hitting a little one, but this time it was the right call. This was ABSOLUTELY a max effort pull. RPE 11. I am incredibly proud of how well I fought for that rep, because I've hit that sticking point MANY times in the past and have not gotten past it. I hit the pull, get it to just below the knee cap, fight for a bit and fail. This time, got it there, fought, found a way to regroup, and felt it start making movement in the right direction again. The lockout looks pretty silly, but I wanted zero doubt once I got it there. Couldn't be more satisfied.
The giant sets are definitely starting to show on my fatigue levels. I'm taking a knee on those pulls, but I'm still getting them done. I think this has been a great approach toward getting strong all over.
I'm very satisfied with where my training is. Only negative there is that I'd love to get back to Deep Water soon, but right now this has just been too good.
Wednesday, August 21, 2019
Training Log: Entry 2497
PM WORKOUT
Axle bench press 306
2x10
1x9
Axle close grip bench press 256
2x10
1x9
Swiss bar incline bench 210
1x10
2x8
Dips
1x38
1x27
1x22
Standing ab wheel between sets of bench (4x6, then sets of 5)
Notes: 3:45 between sets. Hell yeah. This was the bench workout I had been needing. Amazing the difference those long rest times make. Going to bump up the weight on bench and close grip, since it's not worth sticking around just to get in 1 more rep. Going into seriously uncharted waters on the flat bench come next workout. Dips suffered a little, but most likely a product of how hard I could push during the workout. Hard to grip the handles too with how much my hands were sweating. Heat wasn't bad, but humidity was even worse.
PM WORKOUT
Axle bench press 306
2x10
1x9
Axle close grip bench press 256
2x10
1x9
Swiss bar incline bench 210
1x10
2x8
Dips
1x38
1x27
1x22
Standing ab wheel between sets of bench (4x6, then sets of 5)
Notes: 3:45 between sets. Hell yeah. This was the bench workout I had been needing. Amazing the difference those long rest times make. Going to bump up the weight on bench and close grip, since it's not worth sticking around just to get in 1 more rep. Going into seriously uncharted waters on the flat bench come next workout. Dips suffered a little, but most likely a product of how hard I could push during the workout. Hard to grip the handles too with how much my hands were sweating. Heat wasn't bad, but humidity was even worse.
Tuesday, August 20, 2019
Training Log: Entry 2496
PM WORKOUT
GIANT SETS (squat-stone-hyper)
SSB front squat
8xBar
8x155
8x205
8x245
8x278
8x245
Stone of steel lap and extensions (loaded w/35lbs and spacers)
6x3
Reverse hyper 440
6x10
Notes: 3:45 between sets. Heat has come back with a vengeance. Actually just peaced out of the garage once the workout was done, rather than stay behind to unload the plates. Luxury of the current set up at least. I'm becoming VERY confident in the stone, because I can lap it and get it HIGH up on the extension despite being covered in sweat and slippery as hell. Using tacky on a concrete stone is gonna feel like downright cheating come comp time.
Weight was perfect for the front squats. Getting smarter with the selection. Also, noticed today that I am not feeling any pain at all in my hip or knee. I can still trigger pain in the hip if I wanted to, so it's not fully recovered, but it's far more ahead than it was a few months ago where it was forcing me to limp. I have observed this correlates with a slight uptick in bodyweight and, with that, bodyfat. I've noted before, but it seems that staying lean tends to come with a consequence as far as moving heavy weights goes. I don't need to get fat, but top 2-4 abs is about the max amount of leanness it seems I can get away with while still being "sturdy" enough in my training.
PM WORKOUT
GIANT SETS (squat-stone-hyper)
SSB front squat
8xBar
8x155
8x205
8x245
8x278
8x245
Stone of steel lap and extensions (loaded w/35lbs and spacers)
6x3
Reverse hyper 440
6x10
Notes: 3:45 between sets. Heat has come back with a vengeance. Actually just peaced out of the garage once the workout was done, rather than stay behind to unload the plates. Luxury of the current set up at least. I'm becoming VERY confident in the stone, because I can lap it and get it HIGH up on the extension despite being covered in sweat and slippery as hell. Using tacky on a concrete stone is gonna feel like downright cheating come comp time.
Weight was perfect for the front squats. Getting smarter with the selection. Also, noticed today that I am not feeling any pain at all in my hip or knee. I can still trigger pain in the hip if I wanted to, so it's not fully recovered, but it's far more ahead than it was a few months ago where it was forcing me to limp. I have observed this correlates with a slight uptick in bodyweight and, with that, bodyfat. I've noted before, but it seems that staying lean tends to come with a consequence as far as moving heavy weights goes. I don't need to get fat, but top 2-4 abs is about the max amount of leanness it seems I can get away with while still being "sturdy" enough in my training.
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