Training Log: Entry 2242

AM WORKOUT

(2) Axle Mat Pulls
5x123
5x156
5x226
1x316 (mixed grip)
1x406 (mixed grip)
1x456 (mixed grip)
10x516 (rest pause, touch and go, straps)
12x426 (dead stop, straps)
52 second DOH hold of 226


Notes: I was feeling pretty wrecked coming in.  Reps were real slow on the touch and go.  Knee is swollen up too; most likely from rain again.  My bad day strength isn't too far off from my good day strength, so I've done a good job of closing the gap.


GHR sit-ups 25lb plate behind head
3x8
1x7


Buffalo bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
1x370
1x410
40x230 (lifetime PR, pre and post injury)


Notes: Heavy weights just weren't feeling like a good idea.  I'm thinking I might alternate based on conditioning work.  Light on yoke weeks, heavy on carry weeks.  That said, the 40 rep set was no joke, and I was wiped out while it was done.  Right around rep 24 I knew it was a terrible idea.  The best I've ever done prior was 225 for 40, and that was with more questionable depth. I wish I had recorded this,but it really was just a gameday audible decision.  Good to know I still got some PRs in me.


General notes: Woke up at 191.2.  Still gotta up the cals.

Training Log: Entry 2241

Yoke warm-ups
2x50' empty
2x50' 320lbs


410lb Yoke/backwards prowler drag w/182lb keg medley 50'
4 rounds


Notes: Seems like I got over whatever funk I was under on Wednesday.  Been eating big and getting mad and it seems to have paid off.  The prowler drags were the fastest they've been, and the yoke was moving smooth.  Rediscovered the value of short steps.  I was taking long strides before and it was slowing me down. It's so counter-intuitive, but shorter steps are faster steps. I DO need to warm-up if I really want to hit my stride, as my first run is still a little shaky.  Gotta remember that for the show.

General notes: Woke up at 191.4.  Cheat meal was 5 slices of thin crust pizza at a local place.  Was actually gearing up for a half pound cinnamon roll, but the place I was going to eat at closed down early today. That is SO much emotional turmoil for someone on a cheat meal, haha.

Training Log: Entry 2240




AM WORKOUT




Axle bench press
5xAxle
5x66
5x136
5x186
3x221
3x256
10x286
16x221


Notes: Felt like I got hit by a train.  Just wasn't having it today. Think the front squats from yesterday did more damage than I realized.  Glute was pissed off. Set a goal for 10 at 286 and hit it, so that was a plus.


NG chins (various grip widths)
4x25


DB lateral row/bent over lateral 25s
5x12/12


Notes: Both between sets of benching. Wanted to up the chins.  The first 2 sets of 25 were done with no pausing, but after that it was a bit of rest pausing.  I was sucking wind today, just couldn't recover.




GIANT SETS

Axle close grip bench 206
5x8


DB rows 105
4x10
1x20


DB reverse curls 30
5x12



Notes: Called an audible and took the benching light for the rest of the workout. Gave me some energy for the rows. Was pleased with myself for gutting out this workout.




General notes: Woke up at 191.2.  Need to eat more, as that will probably help my recovery.  Planning on a 2 a day today, because I guess I'm just really stupid.


PM WORKOUT

Axle Continentals 193lbs
Triples EMOM
5 minutes

https://youtu.be/VwnE01ZwROI

Been a rough day for training.  Just wasn't able to get everything firing like before.  I'll be resting and recovering tomorrow, but I'm happy I got something in.  Training when things are bad makes it easier when things are good.

Training Log: Entry 2239

AM WORKOUT

Axle front squat
5xAxle
5x66
5x136
3x186
1x226
3x276
3x276
10x226


Notes: Gave this a try after yesterday's press workout taught me I have little experience with heavy weight in the rack position.  The axle feels very comfortable in the rack position, but I'm still very immobile.  I ended up pulling a muscle in my left calf on the first warm-up set, so I wasn't willing to push too stupidly hard.  I think my swollen knee pressed into my calf and caused it to crunch.

It was a slight rest pause for the set of 10.  I started cross armed, then switched to rack.  For the second set of 3 at 276, I tried using straps, but it put strain on the bicep.


Ultimately, I like this.  I think I'll be rotating it with SSB squats.


Reverse hyper 270
4x12


Standing ab wheel
4x8


Notes: Performed between sets of front squats.  Trying to switch things up.


Axle continentals
3x136
1x186
1x206
1x226


Notes: Good day for continentals.  Hit everything on the first try.  206 and 226 were brutal, but zero drops.  Blacked out a few times; something to watch out for.


General notes: Woke up at 193.2.  Knee swelling is greatly reduced at present.  Right glute is a little achy for some reason.

Training Log: Entry 2238


AM WORKOUT


Axle strict press
5xAxle
5x66
5x136
5x161
5x181
1x226 (push press)
1x246 (push press)
0x256 (push press)




Notes: First time trying this approach. Leg drive was super weak.  I think I need to set-up backwards in the rack and walk forward with the weight rather than backwards coming out.  Looking at the rack seems to just screw me up psychologically, and walking backwards with the weight throws me off some.  I'm happy with what I managed, but I know I've got a lot more strength in me than that. Still, 225 was really smooth, and 246 wasn't awful.  I think it will make a decent second attempt.




Dips (upright)
130 reps


Notes: 2 clusters of 65 with rest pausing.  Managed 50 in one go on the first one.


Axle curls
1x125






BACKWORK (performed in between sets of everything else)

Lat pulldown 140
5x14


Band pull aparts
5x20


Axle rows 226
3x10




Notes: I'm actually liking the axle rows.  I keep them elevated at 7 mats per side and perform them from a deadstop.  Hammering the grip decent, but also hitting the lats.






General notes: Woke up at 193.6.  This workout wasn't as intense as other pressing days, but it was good to get some heavy weight.  I'm freaking out feeling 250+ on my chest, and I think exposure is the solution.  Realistically, I think that means it's time to start front squatting.  I can work that in on my SSB squat day, alternate weekly.  Think I may do just that.




Knee is swollen up like a goddamn grapefruit.  It's been raining a lot, and I think it's the humidity getting to it.

Training Log: Entry 2237

30 minute run on pavement


Notes: Deviated from the plan, but since it's running I"m not too concerned about it.  Just a good day for a run; gloomy, cool, about to rain, wind blowing.  Knew I wasn't going to get a whole lot more of these until the snow came.  I was focused on keeping my footspeed up, and my knee didn't have any issues, so that's a positive.


General notes; Woke up at 193.0.  Helped a buddy move yesterday.  He's a single dude who loves to cook and got short notice that he had to leave, so he had a freezer full of food that he paid me in.  Brought home the following


-6 ribeye steaks
-10 bone in porkchops
-5 packages of brats
-10 chorizo sausages
-Misc rib meat, pulled pork, red beans, and various other odds and ends.
-60 cricket based protein bars (part of a kickstarter he supported. They're more like meal bars. 300 calories, 20+ grams of fat and carbs, only 10 protein)


I don't think I'll have any issues with my plan to eat more meat and less nuts with this.

Training Log: Entry 2236

AM WORKOUT

(3) Axle mat pulls
5xAxle
5x123
5x156
5x226
1x316 (mixed grip)
1x406 (mixed grip)
1x456 (mixed grip)
10x516 (straps, rest pause, touch and go)
12x426 (straps, deadstop)

45 second DOH hold of 225


Notes: Forgot to mention, but I got my flu shot yesterday before my workout, and was feeling pretty sore and crummy coming into the workout.  The 10 reps of 516 was a pleasant surprise, as I was sure it was gonna be 1 and done.  I held the rep of 456 at the top for a while just to be sure I had it.  Don't think I'll have any issues in the show at this rate; still got a long time to progress.


GHR sit up 25lb plate behind head
4x8


Buffalo bar squat
5xBar
5x100
5x140
3x190
1x230
1x280
1x320

RESTPAUSE (15 deep breaths between sets)
8x370
3x370
3x370
2x370
2x370
1x370
1x370
12x280


Notes: Goal was 10 at 370, but the very first rep misgrooved and it was just a battle from there.  Left and right knee weren't talking to each other, and I was going lopsided a whole bunch.  Could feel myself putting pressure on the ACL, and decided to just cut my losses and hammer a bunch of sets instead. Still a tough workout, and with me helping someone move later today, I'm sure I won't be in a bad way from it.


General notes: Woke up at 191.0.  Wasn't expecting that.  Guy I'm helping move promised me steaks, so maybe I'll make up for it.