Training Log: Entry 1944

Reverse hyper 5 plates
3x12

Standing ab wheel
2x8
1x7


Notes: Worked up to my last warm-ups on SSB squats and car deadlift simulator, but wasn't able to break the weights when it got to working territory.  The strength was there, but my back tweak is preventing me from getting all systems firing.  Probably a convenient way to deload.  Woke up at 192.6.

Training Log: Entry 1943


Low incline axle 235
13 reps

Notes: My grip is obnoxiously wide on this movement, but it seems to reduce elbow pain. I think there might be some benefit in pressing with a wide grip, considering I never do it otherwise, so we'll keep at it.


Shoulder circuit
3 rounds


Dips (tricep emphasis) 75lbs
17 reps

Notes: Minor progress for last session, but a few mechanical issues got in the way. Still, it's more reps and I pushed myself, so that's what matters.


D-ring lat pulldown 190lbs
17 reps

Notes: Back was still a little tender from deadlifts, didn't want to hang weights while I did chins, so went full DC style today and hit up the pulldown instead. Never really like going too heavy on pulldowns, as I feel like I use a lot more muscles than my lats to accomplish the movement.


Dumbbell rows 105

Sets between sets of everything x 3
1x25



General notes: Woke up at 193.6. 2lb gain from yesterday, notice that I tend to gain this exact amount of weight whenever I have Subway for lunch. I think the sodium is to blame. I don't eat the bread, but I do get the steak. Body is full of minor aches. Planning on restructuring my training week post contest. Going to start deadlifting on Friday mornings when possible (ideally every week, but with work obligations, may be at most 2x a week) and then making my Saturday's a legit events day. This will mean I can cut down on my 2 a days as well, or use that time for other things. Pretty excited about the idea, especially the flexibility it grants me on weekends. It could also mean an opportunity to increase my dietary flexibility, as I'd now have 2 super intense training days a week versus 1.

Training Log: Entry 1942

AM TRAINING

Farmer's walk, 185 per hand
4x80'

Notes: I was flying on these. Practically sprints. Seemed to have a good grasp of "falling forward" while keeping my balance. Trick is going to be if I get to start on this event or have to take the hand off. Next week, I'll try a few runs starting with my hands off the implements to simulate. Feeling real confident for this contest: I think the weight loss is helping my speed.

Woke up at 191.6. Neck is about 98%, shoulder about 90%. Healing up, and I'd say it looks like I've put on half a pound this week in terms of consistent weigh ins, which is right on schedule.


PM Training

Minor back tweak on the second rep of deads today. Shut it down.   Contemplating chasing my next cycle of deads with the axle for a slight break in the same movement/implement.



This is what happens when I get pissed off at my back (caution: 9 minutes of squatting)

https://youtu.be/A6c2564rDIw

Boiled down to

Squats
3x460
4x410
5x370
6x320
7x280
8x230
9x190
10x140


Notes: Back was a little tender, but as long as I braced my core hard, it was fine.  Depth was pretty solid on these.  Great workout in general, made up for lackluster deadlift.



Reverse hyper 25 per side
3 minutes


Notes: I'm thinking about making this a regular Saturday thing and then always going heavy on my squat workout.  I liked when I used to do reverse hypers twice a week.



Cheat meal today was Whiskey river BBQ burger with extra patty and side of sweet potato fries at Red Robin.  Chased it with a quest bar.  It took 25 minutes from the time I finished my drink to get a refill (I set my stopwatch), let alone to speak of how long it took to actually get food.  Managed to still eat through the frustration, because what can I say, I'm a champion.

Training Log: Entry 1941


Stone trainer run (200lbs)
4x80'

Notes: Getting much better at the transition from the floor to the first steps of the run. This time it was seamless. The picks off the floor themselves were also much better, even with a trainer versus an actual stone. Think this is the first time in my life I actually moved a stone correctly, because my lats are on fire. Dorked up my right ankle slightly on the first run, but it felt fine after walking it off.

Woke up at 191.6 this morning. Neck is almost 100%. Secondary effect is that my right shoulder is a little pissed off from moving incorrectly due to compensating for the pain in my neck, so that's the next thing that needs healing.

Training Log: Entry 1940

Yoke 750lbs
1x32'

https://youtu.be/z18csDT8qLo


Notes: Pinched nerve in my neck made it so that the pick up was hell, but once I got that I could move.  This is my last heavy yoke workout before the contest, but huge confidence booster.  The temptation to take it to 800lbs for the contest is great, but I think this is the safe move.  It's definitely not pretty or quick, but zero drops is awesome.

Training Log: Entry 1939


Axle clean and press (clean once) 218
1x8

Axle clean and press (clean each rep) 188
1x6


Notes: Dorked up the first attempt at 218 and dropped the axle right on my quad. Came back to hit the set of 8 later, which I'm going to consider a "bad day PR" due to the circumstances. The weight has been reduced, and now I need to make an effort to get 218 to some high reps. The 188 wasn't to death, just fatigue. Feeling good for the contest, even with an Ironmind axle, I don't think I'm going to have difficulties cleaning 185.


Incline DB Press 105
(5) 1x8
(4) 1x7
(3) 1x8
(2) 1x8
(1) 1x7


Superset w/

D ring lat pulldown/kelso shrug 140
5x10/5


Notes: Think it's time to start swapping the DB presses. Making snail like progress, my overhead isn't really going up, and I've noticed that all the time in the incline range seems to be reducing my flat bench strength. Going to alternate this movement with weighted dips. Should also help reduce my training time, because this day keeps running too long.


DB Hammer curl/curl stripset
10x35lbs (Hammer)
10x30 (Curl)
10x25 (H)
10x20 (C)
10x15 (H)
10x10 (C)


Notes: Ran out of time, will hit some pushdowns on my lunch break. On that note, managed 3 minutes of reverse hyper yesterday at 25lbs per side. Made it 1.5 minutes before needing a slight rest.


General notes: Woke up at 191.6. Pinched a nerve/pulled a muscle in my neck. Serves me right for skipping the neck harness. Friday morning is going to get compromised again, so thinking about hitting the yoke tomorrow after work, and then stone carry on Friday with speed farmers on Saturday morning. Training 6 days a week at this point.

Training Log: Entry 1938


(11) Chain Suspended Safety Squat Bar Squats
3x425+chains
6x365+chains

Notes: Just sort've going through the motions. Hamstrings were really torqued yesterday, so I'm pretty happy that I was even able to get through this. Feeder workouts pay off. Thinking my plan to start swapping movements next cycle is going to work well.


GHR sit up w/25lbs
1x8
2x7

Notes: Focusing on keeping abs contracted the entire time. Noticed that I was more bracing my hips on the eccentric before.


Car deadlift simulator 8 plates
1x15


Notes: Another PR on this movement. Think next week I'm going to throw on 9 plates, as these high reps are breaking me down.



General notes: Woke up at 192.2. Think I'll allow myself to get as high as 193.5 while training for this contest, but we'll see. Biggest change is introducing greek yogurt w/protein powder as an early morning meal, which should be a positive. Later tonight, plan to finish up my workout with 3 minutes of reverse hyper and some neck harness work. I'm in pain, but not beat up, if that makes sense.