Training Log: Entry 2519
AM WORKOUT
(5) Texas deadlift bar mat pulls
5x135+chains
5x255+chains
3x325+chains
1x415+chains
7+3+3x505+chains
Standing ab wheel
4x8
Car deadlift simulator
7x6 plates
6x6 plates
DROPSET
5x6plates
5x5plates
5x4plates
SUPERSET w/
Dips
3x30
Notes: Mat pulls still struggling, and my current theory is that I'm simply throwing so much at my lower back during the week that it's not recovered by deadlift day. Since I don't have a straight bar deadlift in this upcoming competition, and since all my competition lifts ARE going up, I'm just going to ride this out and focus on effort. I figure, if I can give a good fight when I'm fatigued, I'll give a good fight when I'm fresh. Since I hit the front squats yesterday, I threw more volume at the car deadlift simulator. Right hip was feeling buggy, and I still can't put on my socks without excruciating pain, so this was a victory. Got in my daily dips as well.
Woke up at 193.8. I am adopting the Barbarian Brother's mentality that there is no such thing as overtraining; just undereating. We'll see how that pans out.
Saturday, June 9, 2018
Friday, June 8, 2018
Training Log: Entry 2518
LATE AM WORKOUT
Front squats
5xBar
3x95
3x135
1x185
1x225
1x275
REST PAUSE (12 deep breaths between sets)
3x315
1x315
6x225
3x225
10x135
Notes: Woke up this morning and legs were in so much pain I didn't think I'd get out of bed. Experiencing some of the worst DOMS of my life from the 10x10 squats. Had a long lunch and thought some front squats would help, plus it'll shorten my Saturday workout. Crazy that bodyweight squats hurt like hell, but having a bar to "help" me get down to depth feels better. That said, I had a weird hitch on the eccentric, where I'd bounce 2-3 times at the quarter squat mark before my body would essentially let me down. I had to rack the bar after rep 2 of the topset just because I lost position, but I got right back under it for the third, and the rest of the sets went well. And now my legs are still sore, haha.
Woke up at 193.2. Things seem to be going well. Also, wanted to document that I've maintained my daily pressing experiment for 2 weeks now without issue. Started with a week of 100 push ups a day, then a week of 50 dips. Think this will be an effective use of the surplus calories.
LATE AM WORKOUT
Front squats
5xBar
3x95
3x135
1x185
1x225
1x275
REST PAUSE (12 deep breaths between sets)
3x315
1x315
6x225
3x225
10x135
Notes: Woke up this morning and legs were in so much pain I didn't think I'd get out of bed. Experiencing some of the worst DOMS of my life from the 10x10 squats. Had a long lunch and thought some front squats would help, plus it'll shorten my Saturday workout. Crazy that bodyweight squats hurt like hell, but having a bar to "help" me get down to depth feels better. That said, I had a weird hitch on the eccentric, where I'd bounce 2-3 times at the quarter squat mark before my body would essentially let me down. I had to rack the bar after rep 2 of the topset just because I lost position, but I got right back under it for the third, and the rest of the sets went well. And now my legs are still sore, haha.
Woke up at 193.2. Things seem to be going well. Also, wanted to document that I've maintained my daily pressing experiment for 2 weeks now without issue. Started with a week of 100 push ups a day, then a week of 50 dips. Think this will be an effective use of the surplus calories.
Thursday, June 7, 2018
Training Log: Entry 2517
AM WORKOUT
GIANT SETS
Axle bench press
5xAxle
5x136
5x186
3x236
3x276
7x306
14x236
T-bar rows
15x1plate
15x2plate
15x3plate
4x15x4plate
Band pull aparts
7x20
GIANT SETS
Axle strict press 128
5x9
250+lb sandbag bearhug and carry
5 rounds
DB lateral raise 20lbs
5x15
Notes: Bench is still pretty weak with the low bodyweight, but maintaining at a decent enough level. The competition stuff still gets better, and that is what important. That said, I was struggling a bit with the bag today. Imagine the 10x10 squats generated a pretty good amount of fatigue. Legs are sore already.
Woke up at 192.2.
AM WORKOUT
GIANT SETS
Axle bench press
5xAxle
5x136
5x186
3x236
3x276
7x306
14x236
T-bar rows
15x1plate
15x2plate
15x3plate
4x15x4plate
Band pull aparts
7x20
GIANT SETS
Axle strict press 128
5x9
250+lb sandbag bearhug and carry
5 rounds
DB lateral raise 20lbs
5x15
Notes: Bench is still pretty weak with the low bodyweight, but maintaining at a decent enough level. The competition stuff still gets better, and that is what important. That said, I was struggling a bit with the bag today. Imagine the 10x10 squats generated a pretty good amount of fatigue. Legs are sore already.
Woke up at 192.2.
Wednesday, June 6, 2018
Training Log: Entry 2516
AM WORKOUT
Buffalo Bar Squats 250lbs
10x10
Dips
4x30
Log cleans 220
2x3
1x2
1x1
Notes: Holy crap this one floored me. Combination of weight on squats being heavier and still being a little sick. Did supersets, with the dips on odd sets and the cleans on even sets. Those cleans were taking a lot out of me, and I'm most likely going to need to switch to singles to be able to recover between sets. Up until set 6 was ok, but after that I would lay down on the floor between sets and spent much of my time trying not to vomit. As much as I don't want to, I may invest in a fan for the garage just to allow me to keep my bodytemp down. I like training in bad conditions, but if it's getting to the point that it's limiting my training, keeping cool may be the smart move.
Woke up at 190.8. Still trying not to stupidly overcorrect nutrition, but I'm eating more than before and seeing very small changes. Still all "clean" foods, which is a plus.
AM WORKOUT
Buffalo Bar Squats 250lbs
10x10
Dips
4x30
Log cleans 220
2x3
1x2
1x1
Notes: Holy crap this one floored me. Combination of weight on squats being heavier and still being a little sick. Did supersets, with the dips on odd sets and the cleans on even sets. Those cleans were taking a lot out of me, and I'm most likely going to need to switch to singles to be able to recover between sets. Up until set 6 was ok, but after that I would lay down on the floor between sets and spent much of my time trying not to vomit. As much as I don't want to, I may invest in a fan for the garage just to allow me to keep my bodytemp down. I like training in bad conditions, but if it's getting to the point that it's limiting my training, keeping cool may be the smart move.
Woke up at 190.8. Still trying not to stupidly overcorrect nutrition, but I'm eating more than before and seeing very small changes. Still all "clean" foods, which is a plus.
Monday, June 4, 2018
Training Log: Entry 2515
AM WORKOUT
GIANT SETS
Log viper and press away
5xLog
3x155
3x180
10x200
1x255 (strict press)
13x155
Weighted NG chins 60lbs
1x10
1x9
1x8
1x7
1x6
Band pull aparts
5x20
GIANT SETS
Log clean and push press 210
2x5
1x3
1x4
1x3
Reverse hyper 230
4x17
Hammer curls 45
4x9
Notes: Pleased with this session. Nothing in the log is a PR, but I'm doing it 5lbs lighter than where I was. Means I got more in the tank. Also, great cleans today. Zero pinching on my gut, and things moved explosively. Nothing like that mutant lean back I had last session. The more energy I can save on the clean, the more I can give on the press.
Woke up at 190.8. Introduced a slice of sourdough bread with my post training breakfast (good stuff, 140 calories a slice, thick) and plan to add half an avocado with my lunch. Going to gradually ramp up the calories with good choices.
AM WORKOUT
GIANT SETS
Log viper and press away
5xLog
3x155
3x180
10x200
1x255 (strict press)
13x155
Weighted NG chins 60lbs
1x10
1x9
1x8
1x7
1x6
Band pull aparts
5x20
GIANT SETS
Log clean and push press 210
2x5
1x3
1x4
1x3
Reverse hyper 230
4x17
Hammer curls 45
4x9
Notes: Pleased with this session. Nothing in the log is a PR, but I'm doing it 5lbs lighter than where I was. Means I got more in the tank. Also, great cleans today. Zero pinching on my gut, and things moved explosively. Nothing like that mutant lean back I had last session. The more energy I can save on the clean, the more I can give on the press.
Woke up at 190.8. Introduced a slice of sourdough bread with my post training breakfast (good stuff, 140 calories a slice, thick) and plan to add half an avocado with my lunch. Going to gradually ramp up the calories with good choices.
Sunday, June 3, 2018
Training Log: Entry 2514
PM WORKOUT
Stone of steel over bar (20)
3xStone
3x+50
3x+70
3x+90 (rep PR)
1x+100 (weight PR)
Prowler loaded w/90lbs
5 rounds of high handles 50'/low handles 50'
No rest between rounds
Notes: Stone continues to improve. Focusing on squeezing it as hard as I can and getting it high on my chest so that I can get good distance at the top. I've heard that on a concrete stone arms go 10 and 2, while with with SoS it's more like 9 and 3, and that seems to be panning out for me. Pretty sure my weight PR is the same weight that sent me backwards on my 10th competition, so that's a pretty significant PR.
Really like what I've come up with for the prowler. Just a solid burn out. Learning to stay low and keep my head down went a long way on making the low handles viable. Actually listened to this song to help keep me in the groove for it.
https://www.youtube.com/watch?v=-ijOlAR3zs8
No weigh in today, but eating has been well. Got a 1.4lb ribeye waiting for me for dinner that I've had in the freezer for a month waiting for a day like today.
PM WORKOUT
Stone of steel over bar (20)
3xStone
3x+50
3x+70
3x+90 (rep PR)
1x+100 (weight PR)
Prowler loaded w/90lbs
5 rounds of high handles 50'/low handles 50'
No rest between rounds
Notes: Stone continues to improve. Focusing on squeezing it as hard as I can and getting it high on my chest so that I can get good distance at the top. I've heard that on a concrete stone arms go 10 and 2, while with with SoS it's more like 9 and 3, and that seems to be panning out for me. Pretty sure my weight PR is the same weight that sent me backwards on my 10th competition, so that's a pretty significant PR.
Really like what I've come up with for the prowler. Just a solid burn out. Learning to stay low and keep my head down went a long way on making the low handles viable. Actually listened to this song to help keep me in the groove for it.
https://www.youtube.com/watch?v=-ijOlAR3zs8
No weigh in today, but eating has been well. Got a 1.4lb ribeye waiting for me for dinner that I've had in the freezer for a month waiting for a day like today.
Saturday, June 2, 2018
Training Log: Entry 2513
AM WORKOUT
(6) Texas Deadlift Bar touch and go mat pulls
5x135+chains
5x255+chains
3x325+chains
1x415+chains
10+4+2x505+chains
Standing ab wheel
4x8
Car deadlift simulator dropset
6x6plates
6x5plates
6x4plates
Front squats
5xBar
3x95
3x135
1x185
1x225
1x275
REST PAUSE (12 deep breaths between sets)
2x315
1x315
5x225
10x135
NG Chins
1x15
Notes: Changing things up a bit with the competition about 2 months away. Lightened the load on the mat pulls and using primarily bumper plates so that I can load up the car deadlift simulator in between sets. Gives the pull a slightly different feel with the weights further out. Light bodyweight is still hamstrining me a little, but it's building back up. Don't have the feel on the car deadlift yet, but it'll come back quick.
Still a little sick, and having the bar on my throat for front squats was something else. Right before the topset of 315, a noise came out of my throat that I had never heard before. Like I had been smoking 4 packs a day for a few hundred years.
Woke up at 191.4. Had my normal cheat meal yesterday.
PM WORKOUT
1 hour lawn mowing/weed eating while wearing 45lb vest
1x50 BW dips
1x15 NG chins
Notes: Just engaging in Operation "Get Volume Everywhere". I've still been doing my daily pressing and pulling, just haven't been logging it. Now that I'm home, I'm doing dips instead of push ups. The landscaping work wasn't bad with the vest on, but it's weird how fatigue just sorta creeps up on you with it.
Been looking at weight gainers again, but honestly don't think I'll have any issues putting on weight. Just need to eat like an adult.
AM WORKOUT
(6) Texas Deadlift Bar touch and go mat pulls
5x135+chains
5x255+chains
3x325+chains
1x415+chains
10+4+2x505+chains
Standing ab wheel
4x8
Car deadlift simulator dropset
6x6plates
6x5plates
6x4plates
Front squats
5xBar
3x95
3x135
1x185
1x225
1x275
REST PAUSE (12 deep breaths between sets)
2x315
1x315
5x225
10x135
NG Chins
1x15
Notes: Changing things up a bit with the competition about 2 months away. Lightened the load on the mat pulls and using primarily bumper plates so that I can load up the car deadlift simulator in between sets. Gives the pull a slightly different feel with the weights further out. Light bodyweight is still hamstrining me a little, but it's building back up. Don't have the feel on the car deadlift yet, but it'll come back quick.
Still a little sick, and having the bar on my throat for front squats was something else. Right before the topset of 315, a noise came out of my throat that I had never heard before. Like I had been smoking 4 packs a day for a few hundred years.
Woke up at 191.4. Had my normal cheat meal yesterday.
PM WORKOUT
1 hour lawn mowing/weed eating while wearing 45lb vest
1x50 BW dips
1x15 NG chins
Notes: Just engaging in Operation "Get Volume Everywhere". I've still been doing my daily pressing and pulling, just haven't been logging it. Now that I'm home, I'm doing dips instead of push ups. The landscaping work wasn't bad with the vest on, but it's weird how fatigue just sorta creeps up on you with it.
Been looking at weight gainers again, but honestly don't think I'll have any issues putting on weight. Just need to eat like an adult.
Subscribe to:
Posts (Atom)