Training Log: Entry 2418

AM WORKOUT (0500 wake up via dog)

SUPERSETS (squat-hyper)

Buffalo bar squat
5xBar
5x140
5x230
5x320
5x360
5x400

Reverse hyper 410
2x10
2x9

SUPERSETS (squat-dip) 2 minutes between sets

Buffalo bar squats 360
5x5

Weighted dips 55
5x10 (last set with 25 band pushdowns)

50 band pull aparts
20 standing ab wheel

Belt squat stripset
31x150
5x125
5x100
5x75
4x50
4x25

30 GHRs

Post workout shake

Tabata KB snatches 45lb bell

Notes: Change plate rests on the mainwork of squats until the final 2 sets, then 2 minutes rest.  Absolute right level of challenge for the workout.  Reverse hypers for the supersets definitely added an interesting element of some lower back fatigue coming in.  The 5x5s weren't buttery smooth, but they weren't grinders either.  I owe 50 chins, and plan is to hit Fran+ later today to get those in and get some active recovery before my front squat workout tomorrow.  Amped I got my training in before the family got up on the weekend.

Had a very solid breakfast after it was all done.  Mrs wanted breakfast burritos, so I got a Ham and Egg one, cut it into thirds, took one third and put the innards in a bowl mixed with 3 organic cage free eggs, 3oz grass fed ground beef, 1/4 avocado and grassfed butter.  Very substantial, felt far more "me".  

PM WORKOUT (1300)

Crossfit Fran+ (strict chins, 95lb thruster)
21
15
9 (time: 5:03)
5 (time 5:58)

Notes: I'm really getting fluid on these thrusters.  Very tonic on my knees.  Was breathing hard when this was all done.  I'm getting fast and conditioning is getting strong.  Need to get some cardio back in the program at some point.  These short workouts are too tempting, especially on weekends with family.

 Training Log: Entry 2417

AM WORKOUT (0420 Wake up via dog)

SUPERSETS (chins-bench)

Chins (underhand)
1x23
1x13
then various sets until 100 reps

Axle bench press
5xAxle
5x66
5x156
5x211
5x236
5x266

SUPERSETS (bench-rows)-90 second rest

Axle bench press 236
5x5

DB row 115
5x6

DB bench 75s mechanical advantage dropset w/restpause
(6-upright)x8
(5)x6
(4)x5
(3)x5
(2)x7
(1)x7
(Flat)x7
BW Dipsx10

Band pull aparts
1x50

Poundstone curls
148xAxle

Post workout shake

Tabata rounds on BAS

GHR
1x30

Standing ab wheel
1x20

BW reverse hyper
1x40

Dips
34+6 (rest pause between set)

Notes: Only rested long enough to change plates for the main work, with a 2 minute rest before the final set.  TM is exactly where it needs to be.  Paused on the final rep of the final set of the 5x5 work just to see if I was still in control and it all checked out.  Was on the fence on what to do for press assistance, but the mechanical advantage dropset seems to be very "me", so I'm sticking with it for now. Pleased to get in a full training session and all my daily work before the family got up: heckuva way to kick off a weekend right.  Now to eat well and big.  I'm feeling like I'm on the right side of things, but, of course, my work is calling in away in early Feb.  Will need to ensure I pack VERY well for that trip.  It's not too long, but long hours can easily pull me off course with nutrition.

PM WORKOUT (1300)

Axle Grace

3:35 (15 second PR)

Tabata KB snatches w/45lb KB

Notes: Brought the kiddo in the gym with the instruction to help count reps on Grace, just so we could bond.  They skipped rep 23, so it was a good thing I was keeping count.  Will gladly take them as my judge for my next comp, but I legit wonder if I did better on Grace because I had an audience.  Tabata snatches continue to be just a solid thing for me.  I really dig the KB snatch.  Maybe my next purchase will be a heavier bell.

 Training Log: Entry 2416

AM WORKOUT (0530 wake up via dog)

5 round fasted circuit of

10 chins

4 standing ab wheel

10 dips

8 bodyweight reverse hypers

50 pull aparts

25 pushdowns

Breakfast

30 GHRS

PM WORKOUT (1300)

100 six count burpees in 6:45 (25 second PR)

Notes: Trying for a day with no external loading, as I plan to lift over the weekend and should therefore have something of a break.  Also part of my efforts to get some weight on my body.  Got the first 50 burpees done in 2:30 without a pause, so that was cool.

 Training Log: Entry 2415

AM WORKOUT (0315 wake up via alarm)

SUPERSETS (chins-neck)-no rest between sets

Chins w/rest pause

25+8+7

3 more sets after that. Don’t remember exact breakdown, but totaled 110 reps

Neck harness 55

5 sets

Axle rows against light bands-1 min between sets

2x14

2x13

1x12

Axle shrugs against light bands

1x60

Kroc rows 115

1x19

Band pull aparts

1x100

Reverse hypers

1x40

Tabata KB swings w/45lb bell

Standing ab wheel

1x20

Post workout shake

GHRs

1x30

Notes: All the assistance work for my deadlift day done first. Ideal plan is to finish this later this afternoon, if not then, tomorrow morning. Rest pause chins was a bit of an experiment I wanted to try: was curious if I’d get a bit more of a gnarly pump out of it. I kept the same grip through the rest pause sets and changed grips with each new set. It was ok: nothing earth shattering.

Rows continue to be solid.

For the swings, I stopped the swing on the way up to make the movement faster and more taxing on my conditioning, as much as I’m sure that upsets the KB purists.

Taking the kid out to Golden Corral for dinner tonight. I’m in an active campaign of forcing myself to eat more than I’m comfortable with and then NOT thinking about the fact that I did just that. Still shifting mental gears. It’s improving, but slow going.

PM WORKOUT (1500)

Texas deadlift bar deadlift (Touch and go)

5x135

5x295

5x375

5x425

5x475

SUPERSETS (deads-dips)

TDL deadlifts (touch and go) 425

5x5

Weighted dips 55

5x10

Notes: Was able to get the rest of the workout done this afternoon, which is a victory.  Got in my daily work as well, and dips and deads are a classic, awesome and brutal combo.  Highly recommend.  

Golden Corral was a semi-success.  Still not allowing myself to really throw down like I used to.  I may get more aggressive with my deadlift TM increase to motivate me to up the calories.

 Training Log: Entry 2414

AM WORKOUT (0315 wake up via alarm)

SUPERSET (chins-press): no rest between sets

Weighted chins (various grips) 55lbs

2x9

4x8

Axle strict press

5xAxle

5x66

5x121

5x136

5x156

GIANT SETS (press-raise-pull apart): 1 minute rest between sets

Axle strict press 121

5x10

10lb plate lateral raise

1x11

4x10

Band pull aparts

5x15

(3) High incline DB bench 75s (no rest between sets)

1x13

1x5 w/reactive slingshot

1x4 w/Metal Catapult

1x6 flat bench

20 Standing ab wheel

40 Bodyweight reverse hypers

34+12+4 dips (rest pause)

25 band pushdowns

Post workout shake

Tabata rounds on BAS

30 GHRs

Notes: Flew through this workout, by design. The weights are light as a result of using the “right” TM. I’m strong on reps and weak on topweight, especially with this blood pressure thing, so this BBB week is well within my wheelhouse. Got a very solid pump by keeping the rest short, and then annihalated my pressing muscles with all that extra stuff. Got all my daily work in as well. Plan is to hit up Axle Grace in the PM. From there, I’m breaking up my deadlift day into 2 parts, doing all the assistance work tomorrow and the main/supplemental work on Friday. Reason being that I have 1 more early shift tomorrow and I don’t want to be deadlifting at 0300 and wake up the whole house/neighborhood.

Weighed myself before bed last night and saw 185.0. I’m at least not losing weight, so that’s something.

PM WORKOUT (1600)

Axle Grace

4:18

Notes: Not my best time, but given this is post BBB, front squats and pressing this morning, it was solid.

 Training Log: Entry 2413

TUESDAY

AM WORKOUT (0315 Wake up)

Juarez Valley front squats of 185 w/5 six count burpees between sets

12

1

11

2

10

3

9

4

8

5

7

6

Time: 23:24

50 band pull aparts

SSB squat stripset

20x185

11x135

20 minutes of snow shoveling

Post workout shake

20 standing ab wheels

40 reverse hypers

25 band pushdowns

25 chins

Notes: I can’t stop speaking highly enough about this madness I’ve come up with. A topset of 12 really put it somewhere crazy. It’s around 75 reps of front squats with a solid weight for me, while the burpees keep my heart rate up and tax recovery. As a strongman, I feel like it’s perfect for prepping for medleys, because you’re never recovered and you’re rushing the set up. I may be at the point where I need to add weight next time, as adding 1 rep to the topset has a cascading effect.

More shoveling for conditioning. Forearms aren’t caring for that.

Got in most of the daily work on top of it to round things out. I’ll most likely be shoveling again tonight, so calories are getting burned immensely today. Need to eat to match. Been implementing more macadamia nuts, as they’re an amazing source of monounsaturated fats. Super dense too.

 Training Log: Entry 2412

AM WORKOUT (0315 wake up via alarm)

CIRCUITS (only resting long enough to change plates)

Buffalo bar Squat 5xBar

T-bar rows 10x150

BB Squat 5x140

Weighted dips 10x55lbs

BB squat 5x230

T-bar row 10x55

BB Squat 5x275

Weighted dips 10x55

BB Squat 5x315

T-bar rows 10x55

BB squat 5x360

Weighted dips 10x55

SUPERSETS (squat-hyper) 90 second rests

Buffalo bar squat 275

5x10

Reverse hypers 410

1x10

4x9

SUPERSET (row-dip) resting long enough to put away plates between sets

T-bar rows 150

2x10

Weighted dips 55

2x10

Belt squat stripset

24x150

Reps of 125

100

75

50

25

50 band pull aparts

Post workout shake

30 GHRs

20 standing ab wheel

25 band pushdowns

Notes: The BBB week of SVR II. The TM continues to be just about perfect. Granted, this is a first thing in the morning squat workout, so I’d probably have more in me a little later in the day, but keeping rest periods short and cramming work in between sets made things suck enough. This was the most “SVR II-ish” workout I’ve done, as I actually did the pushing and pulling in the same workout. As I was working through the BBB sets, I kept thinking about how, if I was doing Deep Water, I wouldn’t even be close to done. That program is calling to me too, but I gotta get my head and body squared away first.

Nature is going to provide my conditioning today: supposed to get hit by a blizzard, so I’ll be shoveling and then enjoying a beef stew with grass fed piedmontese beef. Doesn’t get more anabolic than that.

PM WORKOUT (1530)

Conditioning

90 minutes of snow shoveling

Blizzard is still coming down, but this at least got us a baseline to work with. And its still exhausting. Stew was amazing.