Training Log: Entry 2174

20 Minutes EMOM
Odd minute: 50lb High handle prowler push 50'
Even minute: 50lb backwards prowler drag 50'


Notes: Just about perfect.  Weight wasn't heavy enough for a good 10 minute workout, and 20 was just right.  Prefer to go heavier and shorter, but this was still an ass kicker.  I have a plan to do a EMOM workout with keg carries sometime, but the prowler was feeling great on my megasore legs.


Woke up at 195.4.

Training Log: Entry 2173

Treadmill
1 mile
Speed: 9.2
Incline: 3


Notes: Outta practice/shape. Legs felt like lead.  I'll be back in time.


Woke up at 195.8.

Training Log: Entry 2172

(4) Axle Mat Pulls
5x123
5x156
5x246
5x336
1x426
1x516
2x586 (deadstop)
17x426 (touch and go)


https://youtu.be/1HZobD78rPI

Notes: Got to train later today and was feeling strong, but hit this right after my cheat meal (half a large stuffed crust pizza, plus the crust of 1 more slice), and the bloat was getting my belt super tight.  Made getting into position a little rough, but just means I can nab even more in better circumstances.  Actually allowed myself a slight hitch there at the end and felt none the worse for it.  I am loving how honest the axle is keeping me.



GHR sit-ups
4x10


Buffalo Bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320


DROPSET
7x370
7x320
7x280
7x230
7x190
14x140


Notes: Gonnna call this one my "Fresh Outta Luck" workout.  Get it?!  All 7s!  Oh I slay me.  It's actually double or nothing at the end there, but either way it's 49 reps.  This was getting back to the old ways for me.  I finished the workout and was slowly died on the bench next to the rack.  I wanted to hit 10 on that 370 set, and I think I mighta had it, but it didn't seem worth the push.


I'm basically sticking with the plates and quarters approach for progression at this point.  It keeps me honest.


General notes: Woke up at 193.4.  I have been really spiking carbs up recently though, so I think from here I'm going to get back to normal and see what my weight does.

Training Log: Entry 2171



AM WORKOUT


Pavement run
2.6 miles

No idea on time.  Stopwatch blew out on me.  I passed a buddy of mine that finished in 21:20, and he had a head start on me, so at least faster than that I suppose.  Knee is a little achy; still doesn't like flat surfaces and pavement.



Going to try for a bench workout tonight.  Here is video of my lifts from yesterday

https://youtu.be/92jkFeJ4tmg

https://www.youtube.com/watch?v=S09DRHEnkQE

PM WORKOUT


Axle Bench
5xAxle
5x65
5x115
5x165
5x205
5x238
3x270
9x300
11x238

Notes: I wanted that 10, but I am super pleased with that 9.  Once again; warm-ups felt heavy, work set was awesome.  Always how it goes.


NG chins
3x25
2x15


DB lateral raises 25lbs
5x10


Notes: Performed in between sets of benches


Axle floor press 198
5x8

superset w/

Incline DB hammer curls 40lbs
5x10


T-bar rows
5x1plate
5x2plates
5x3plates
5x4plates


DROPSET up and down
5x4plates
6x3plates
7x2plates
8x1plate
7x2plates
6x3plates
5x4plates
5x3plates
5x2plates
5x1plate


Notes: I really found something special here.  This is just awesome.  I can't wait to keep screwing around with it.


General notes: Woke up at 192.8.  Trying not to overcorrect; just upping the post workout carbs until I see movement in the right direction.  Delayed cheat meal to tomorrow.

Training Log: Entry 2170

SSB Squats
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
9x365+chains
11x295+chains


Notes: Got some video I will upload later.  Goal was 10 on the 365 set, but the bar fell way up on my neck and just about killed me.  Belted up for the first time; it feels different, but not wrong.  Just moving slower than I was before.  Knee is feeling awesome.


Reverse hyper 230
4x10


superset w/


Standing ab wheel
4x8


Car deadlift simulator
5x1plate
5x2plates
5x3plates
1x4plates
1x5plates
1x6plates
10x7plates


Notes: Got video, will upload later.  Gravity was light today.  Warm-ups were moving good, I was feeling tight, so I went for broke.  First time in a long while I really pushed to my limits.  I'm almost back to my old numbers on this, and that excites me.  The deadlift machine is back online.


General notes: Woke up at 193.4.  Body will most likely spend the next few days figuring out it's weight.

Training Log: Entry 2169


Got to sneak in a workout while on vacation.

Barbell strict press
5xBar
5x95
5x135
3x150
3x170
6x190
11x150



Notes: Trained first thing in the morning, completely fasted.  Wasn't by design, but it was one of those gift horse situations.  With that, I was pleased with the outcome.  First time pressing with a barbell in a LONG time. Left wrist wasn't liking it much, and the ROM bugged my shoulder a touch, but otherwise it was crazy how easy it felt.  I think with a meal and my gear (right shoes, elbow sleeves, belt, etc) I coulda really did some damage.


Seated DB overhead press 60lbs
1x10
1x9
1x8
1x7
1x6


NG chins
50 reps in as few sets as possible


Barbell curls dropset
1x50x40lbs
1x50x30lbs


V handle cable rows dropset


General notes: It was a rough workout being fasted, but I got through it and had a crazy pump at the end.  Veins were out all over the place and everything.  Happy to get this done, just because it will make my schedule easier when I get home.  Been doing a LOT of walking and not a whole lot of eating this trip, but it's been fun.

Training Log: Entry 2168


(5) Axle Mat Pulls
5x123
5x156
5x246
5x336
1x426
1x516
5x536 (deadstop)
13x426 (touch and go)

Notes: Morning workout. Ate a larger breakfast (2 slices of peanut butter toast) beforehand, but this was still murder.  I've learned lower body lifts are really nutritionally dependent for me.  I've gotten smart through this injury process and learned the value of simply pushing to my limit for that time and situation, rather than getting fixated on numbers.  Auto-regulation; what a concept. 

Buffalo bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
6x370

Notes: Wanted to see what I could do with 370, but I was just toasted.  I had more, but I could feel my knees wanting to shake something good on these, and it woulda been a dumb idea.  Got a vacation coming up for the long weekend; going to be doing a lot of walking, probably be good to not be limping all over the place.


General notes: Woke up at 194.8.  No scheduled cheat meal this week; just going to let my diet be looser on vacation.


Need to really come up with a solid plan for squats.  Been just kinda screwing around, but I think I've gotten back to the point where I can really start focusing on strength.

Most obvious choice is to grab something from 5/3/1, and that might happen.  Otherwise, might implement the idea I had before I got injured; for squat day, 1 week heavy partials, 1 week high rep full ROM.  Then, on deadlift day, heavy on the high rep week, high rep on the heavy week.  Still want to keep rotating between SSB and buffalo bar.  My shoulders are getting real inflexible these days; even the buffalo bar can get tight, and I don't want to lose the mobility I got by only using the SSB.  I got in a bad way during the injury because of that.

Front squats keep whispering in my ear too.  They might make an occasional showing.