Training Log: Entry 2364


AM WORKOUT


(7) Axle Mat Pull
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
1x551 (straps)
1x456 (straps)
50x276 (straps)


Notes: Glute pain has migrated down to the glute/ham tie in, but it made it that I was weak out of the starting position.  Didn't want to force it, so took some heavy singles and then went stupid high rep.  It's something at least. Need to take a more active role in injury recovery.


Woke up at 196.6.  Had to cram in a week's worth of training in 4 days since I'll be out on the weekend for one of my wife's races.  Hopefully the time off and good eating will be good for me.

Training Log: Entry 2363


AM WORKOUT


Axle bench press
5xAxle
5x66
5x136
5x186
5x216
5x251
12x281
20x216


Notes: Goal was 14 on 281, but just not feeling it. I am coming back slow off this deload; having difficulty recovering.  Hoping next week I'll be back in business.


Chins (various grips)
1x25
3x20
1x25


Band pull aparts
5x20


Notes: Performed between sets of benching.


Circus dumbbell 85lbs (unloaded)
1x4 right, 1x3 left
1x3 right, 1x2 left

Notes: Holy crap a 12.75" bell with a 3" handle is INSANE.  Took a while to really figure it out.  I think I have a better strict press with the bell than using any leg drive.  Getting good on this will get me good for the contest.


Hammer holds w/loading pins, 15lbs
2 holds


Notes: Instead of DBs, I took a loading pin and put a 10lb plate on it.  Held them around the midpoint.  Better simulator of a hammer, and real ball buster.


Axle curls
1x50




General notes: Woke up at 196.0.  Been running out of time in these training sessions.  Think I need to start culling the back work as I get closer to the contest.  Off season is good to bring that stuff in, but now I need to focus on events.

Training Log: Entry 2362


AM WORKOUT


Viking squat
5xBar
5x95
5x135
3x185
1x225
1x275
1x315
2x335
10x225
15x135


Notes: Glute is still pretty buggy, but I can train through it.  Harness was opening up this workout, so it just about slid off my shoulders for that heavy double.  Need to tighten the bolt.  Still a decent workout.


KB swings 100lbs
4x8


Standing ab wheel
4x8


Notes: Performed between sets of squats


General notes: Woke up at 196.6.  Feeling better than last week, but still easing back into things.

Training Log: Entry 2361


AM WORKOUT


Axle strict press
5xAxle
5x66
5x136
5x146
5x170
8x196
4x196 (continental push press)
11x146 (continental strict press)


Notes: Feeling much better compared to last week.  Still not quite 100%, but close enough.  Wasn't really able to get properly braced for the topset of 196, but I was able to hit a final rep after coming to a deadstop on the chest, which is pretty unprecedented for me.  Lost a lot of energy on the continental for 196, so not a whole lot of push presses.  Much better technique for 146.  Really need to focus on flipping the wrist.


GB pulldowns 90
5x15


Band pull aparts
5x20


Notes: Performed between presses.  Taking the weight down on the pulldowns and focusing on the lat squeeze.  Takes pressure off the elbows and gives me that bodybuilding thing, which is really what I SHOULD be focusing on with the lat work.


Axle rows 206
40 reps


Dips
100 reps


Notes: Taking assistance a little easy just to get back into it.  Ran short on time, so will hit the curls tonight.



General notes: Woke up at 197.4.  Think the week off is what I needed.

Training Log: Entry 2360

10 minute EMOM "power stairs" workout
3x180lbs to 13" every minute

Notes: Was using my hungarian core blaster to simulate the stairs.  Not a bad substitute, but the pick is too low, so I get crazy clearance on the steps.  Easiest solution will be to build the step higher.  I'm also just using 13" of rubber mats to land onto.  This was too light a workout, so I'll move it up next time.

Still getting some pain in the forearms, even with the week off, so the next step might be to start taking the lat work light.

Woke up at 196.0 this morning.  Had a 1.4lb ribeye for dinner tonight.  Figure, if that doesn't heal me, I'm probably dying.

Training Log: Entry 2359

DELOAD

AM WORKOUT

GHR sit ups w/25lb plate behind head
3x8
1x6

Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x330
1x370
1x410
1x460

20x320
2 minute rest
20x140

https://youtu.be/cvPYK9zl54w

Notes: Feels like there is a hole in my left glute, so timed out well that it was a deload workout.  Still a good ball buster.

Woke up at 194.8.  Had a gigantic quesadilla for a cheat meal.  Think it helped.

PM WORKOUT (Hey, why not an unplanned 2 a day on a deload)

Prowler sprints 60'
8x200lbs on prowler

Notes: 30 second rests between sprints. Not a complete lung breaker, but still a challenge.

Training Log: Entry 2358

Treadmill Run

Speed: 7.5
Incline: 1.0
Distance: 1.5 miles
Time: 12:00

Notes: This felt better than last week.  Still just maintaining.  With this deload though, it probably helped.

Woke up at 195.4.  Everything is feeling better, minus my soul.