Training Log: Entry 1807

AFTERNOON WORKOUT


Axle clean and press (clean once) 200lbs
1x12
1x5
1x1

Notes: Had to squeeze in a super quick workout between obligations, so didn't take a lot of time to warm-up. A little more practice with the clean would have helped, as I could NOT get this even to save my life. I kept being too far one side or the other, which sapped a lot of energy. Brought my head through on a few more reps this time at least. Still a lifetime PR, and a great "bad day PR" to boot. Really starting to get a hang for this, and had a few presses where leg drive carried the whole implement. Liked how the sets broke down today, think I'll do this in the future (1 top set, then get half as many reps in as few sets as possible).


Band pull aparts
1x100



EVENING WORKOUT


(1) Incline dumbbell bench 105
3x10
1x10 w/reactive slingshot

Superset w/

GB lat pulldowns 90
5x15

supserset w/

Band pull aparts
4x20

Notes: Moved the incline up 1 notch. So far, so good. Will move up another notch next week.



FG d-ring chain curls
3x12

superset w/

Band pushdowns
3x25


Superset w/

GB lat pulldowns 90
3x15


Notes: Really focusing on squeezing the contraction on the arm work.

Training Log: Entry 1806

AM workout

Axle cleans
2x105
1x140
1x190
1x230
0x260
0x260
0x260
0x260
0x250

In between sets
5 GHRs
5 standing ab wheels


Notes: Came real close on every 260 attempt but just missed the rack. Got the bar right above nipple height but wrists weren't rolled over. Think the biggest issue is that I'm trying to clean this like a keg, with my hands turned way far over at the start. Gotta adjust for the bar not really moving, and account for very little turn over at the top. Going to try to hit 230 for a triple during the afternoon workout just to groove some success. Also shows me that it's time to start programming the axle cleans, as up until this point I've just been using this day to become better with the movement rather than stronger.

PM workout

(13) SSB Squats
4x425+chains
9x335+chains


Notes: Loving this second set. Starting each rep from a dead stop is brutal, and from what I can tell it's helping me with the first set. In general, good to get in more volume with the SSB. I think time spent away from it was making my deadlift worse.


Axle cleans
Worked up to 230 for a double.

Notes: I am stupid and couldn't let this go from this morning, so I wanted to get in some more cleans. 230 was my best weight. Failed 250 a few times, but technique was much better. My theory was right, need to have my hands LESS turned over.


Reverse hyper 270
3x15


Neck harness 45
1x50



In other news, my yoke shipped today. I have never been so happy to basically experience so much pain in the future, haha. 

Training Log: Entry 1805

Chins w/45lbs
28 reps total

Bench 270
5x6

superset w/

Pull aparts
5x20

Notes: Needed some long rest periods here, and most reps were touch and go. Somewhat rough weekend sleepwise, but still a manageable workout.


Shoulder circuit
3 rounds

DB rows 105
8x4
1x20

Notes: Really trying to get the Kroc row thing going on the set of 20. Massive shoulder dip and hard back crunch at top.


Fat grip chain curls
1x14


Notes: Just a finisher. Really liking these. Need more chains.

Training Log: Entry 1804

(5) Mat Pulls 550+chains
20 reps total

Notes: I finally found the old good deadlifter I used to be today. Back in true form, where it was about breaking the weight, getting it to the knees, and hinging the hips for all I was worth. Managed 12, 4 and 4, with all sets being pretty easy all things considered. Big ticket seemed to be to really focus on the hip hinge when I needed it. I was doing too little thinking these past few sessions, need to be more active.


Farmer's walks 305 per hand
4x50'

Notes: This was really slow. Very distinct separation between pick up and first steps, and had a lot of wobbles going on here. Hamstrings were pissed off when I was done, so I cut out the squats. Been pushing these real heavy the past few sessions, think I'm due to go light and focus on speed/distance/turns. And once my Yoke comes in, I'll be doing that a lot, haha.

Training Log: Entry 1803

Axle Press

250x4

200x4

Notes: Push press for the first set, strict press for the second.  Lifetime PR for the push press.  Finally figuring this out.  The clean is still the hardest part.  Failed the first attempt at the clean, came back and nailed the second.  Actually did it too good, and just about knocked myself on my ass, but after I recovered it was pretty smooth.  Initial dip is still slow and I forgot to try to get my head through, but it seems like things are really moving in a positive direction.


DB bench 105
3x10
1x5 w/reactive slingshot

superset w/

GB pulldowns 90
4x15

Superset w/

Pull aparts
4x20


Notes: Tweaked my right elbow a touch on the slingshot set, but otherwise solid.  Next move is to incline the bench up 1 notch and work from there.


Fat gripz chain curls
3x10

superset w/

Band pushdowns
3x25

Superset w/

GB pulldowns 90
3x15


Notes: Like the fat grip chain curls.  Hooked the chains to a D-ring, and put the grips on it.  Might stick with this for a bit.

Training Log: Entry 1802


(14) Chain Suspended Safety Squat Bar Squats 425+chains
1x4

(14) Chain Suspended Safety Squat Bar Squats 335+chains
1x7

Notes: Went dead stop on every rep for the second set. Huge difference, really felt effective. Going to push forward with this strategy to get a little more volume and practice breaking the bar off the chains.


Keg cleans 182lbs
7x1

Notes: Hit these in between warm ups for the squat. Drilling technique. Explosiveness was lacking, but as able to muscle things just fine. Had about 2-3 real good cleans with minimal extra movement at the end.


GHR sit up w/27.5lbs behind head
3x6

superset w/

GHR
3x10


Reverse hyper 270
2x10
1x15


Neck harness 45lbs
1x40


Notes: Finally remembered to train my neck. Have to keep on top of that. The more I train it, the better it feels, while as soon as I stop it feels like I slipped a disc.

Training Log: Entry 1801


Chins w/45lbs
27 reps

Bench 255
5x8

Superset w/

Pull aparts
5x20

Notes: Felt strong on this today. Set up was well, good amount of tightness. Hit the uprights on the last 2 reps of the final set, so had to re-rack before hitting the final rep. Noticed that my right side seems to be tracking differently than my left, causing the bar to rotate toward my feet on my right side and toward my face on the left at the top of the rep. Might be worth addressing.


DB rows 105
8x3
1x20

Notes: Hit a set of rows in between everything and then one big set at the end. Like this, building up volume without being too taxing.


Shoulder circuit
3 rounds


Dip chest finisher
1x20



Notes: May need to work my arm work into this day. I seem to like training carries on my press day, while Monday seems to just be a bodybuilding/assistance type day.