Training Log: Entry 2527

AM WORKOUT

TREADMILL RUN

Incline: 1
Speed: 6.5 (9:14 mile time)
Distance: 6.55 miles
Time: 1hr 48 seconds

Notes: This really sucked.  My cardio is good, and even the body is holding up ok, but this just gets more awful as I go.  Used some new socks and it seemed to cut down on the hotspots.  Still most likely need some new shoes, as my feet keep going numb.  Running style is part of that, but padding would go a ways too.


PM WORKOUT

SUPERSET (Press-pulldown)

Axle strict press
5xAxle
5x66
5x176
3x196
6x221 (lifetime PR)
6x221 (push press)
1x221 (continental)

Grenade ball pulldown 110
6x14

GIANT SETS (press-dip-raise-pull apart: odd sets axle strict press, even sets behind the neck barbell press)

Axle strict press 161
2x10
1x7

Behind the neck barbell press 120
2x10
1x8

Dips
6xFailure

DB lateral raise 30lbs
4x11
2x10

Band pull aparts
6x12

Axle curls
1x50

Notes: 3:45 between heavy presses, 2:00 between giant sets.  The topset was a lifetime PR, and if I could've kept my head from spinning I have a feeling I coulda managed a 7th rep.  Pretty much just pressed until I passed out.  Should hopefully mean even greater stuff in the future when I'm not running so much.

Left shoulder acted like it wanted to sublux during one of my warm-ups.  Usually not the bad shoulder.

Continental moved better.  When I can chalk up and commit, it should be good.

Training Log: Entry 2526

PM WORKOUT

Axle continentals
1x136
Existential meltdown
5x136
1x206
0x256
Acceptance
1x206

Notes: Got rained out today and decided to just stick with continentals.  Hurt like hell and grip was toast.  Gonna blame this on the ME work.  I think I may in fact take a deload before my comp at this point just because it might do me some good based off this evidence.

Training Log: Entry 2525

PM WORKOUT

MAX EFFORT: Axle deficit deadlift against strong short bands
5x136+bands
1x226+bands
1x295+bands
1x345+bands
1x355+bands

GIANT SETS (dead-hyper-squat)

(2) Axle deficit deadlift 366
3x10

Reverse hyper 360
3x10

SSB front squats 205
3x10

Notes: 2:00 between most deads and the giant sets.  This ME variation is most likely what I have to thank for my ability to grind through reps, because it's amazingly tough.  Pulled the first set of warm-ups and thought I mighta already bit off more than I could chew.  Never got any easier, but I just kept finding more in me for it.  These are the next level up in bands from the last cycle, so it's been interesting to see how that goes.

Giant sets were awful.  I kept recovering within the span of 2 minutes, but getting my head right took some doing.  Really hitting some interesting levels on it.

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.

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.

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.

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.