Training Log: Entry 2588
LUNCHTIME WORKOUT
Buffalo Bar Squat
5xBar
5x140
3x230
1x320
1x370
REST PAUSE (12 deep breaths between sets)
8x410
4x410
2x410
1x410
10x320
5x320
3x320
2x320
1x320
SUPERSETS (shrug-hyper)
Deadlift stance/grip Barbell shrugs
12x425
9x515
2x6x565
Reverse hypers 360
4x15
Notes: 2:00 between supersets. The magic of the squat protocol continues. I wasn't feeling good at all coming into this, and the warm-ups sucked, but the first 6 reps of the topset moved fast enough that I knew I had it in me. First rep was most likely on the high side, but enough other ones got buried that it's a wash.
I realize it's most likely the deadlift grip that's bending the hell out of my cheap barbell, since it's moving the focus point so far in. I'm most likely going to need to move to the axle soon, as the bar is getting to the point that plates are sliding off if I don't lock them in right away.
Really like this workout so far. Going to find some time for keg cleans and carries later in the week. Need to start bringing the stone back in soon too.
Thursday, January 9, 2020
Wednesday, January 8, 2020
Training Log: Entry 2587
YESTERDAY'S WORKOUT
LUNCHTIME WORKOUT
Superset (press-chins)
Axle strict press
5xAxle
5x66
5x186
3x206
7x226 (lifetime PR: +4 reps)
Keg clean and press away 200
1x3
NG chins (various grips)
1x9
5x8
DB rows 105
1x20
PM WORKOUT
GIANT SETS (press-dip-raise-pull apart: sets 1 and 4 trap bar, sets 2 and 5 axle, sets 3 and 6 log)
Trap bar press 140
2x10
Axle strict press 186
1x10
1x8
Log clean and press away 170
2x10
Dips
6xFailure
DB lateral raise 25s
4x15
2x14
Band pull aparts
6x13
Poundstone Curls
110xAxle
Notes: 3:45 between heavy presses, 2:00 between giant sets. I am ecstatic over this press PR. It's absolutely nuts. The most I've ever pressed on an axle with 226 before was 3 reps, and even with a barbell it was 4 reps, and that was while the bar was in front of my face rather than over my head. Sometimes it feels like I'm just spinning my wheels and then something like this happens and validates the training. And then I also think back to when 225 for 7 woulda been a good bench press for me, haha.
Right shoulder continues to get slowly better over time. Left shoulder was getting a little weird on some of my lockouts during the supplemental work.
I added 1 rep to the band pull aparts, as I was feeling particularly strong and my upper back was still on fire from the trap bar pulls.
Added 1 rep total to the chins. May progress them like the ab wheel, as that should keep the elbows happy.
YESTERDAY'S WORKOUT
LUNCHTIME WORKOUT
Superset (press-chins)
Axle strict press
5xAxle
5x66
5x186
3x206
7x226 (lifetime PR: +4 reps)
Keg clean and press away 200
1x3
NG chins (various grips)
1x9
5x8
DB rows 105
1x20
PM WORKOUT
GIANT SETS (press-dip-raise-pull apart: sets 1 and 4 trap bar, sets 2 and 5 axle, sets 3 and 6 log)
Trap bar press 140
2x10
Axle strict press 186
1x10
1x8
Log clean and press away 170
2x10
Dips
6xFailure
DB lateral raise 25s
4x15
2x14
Band pull aparts
6x13
Poundstone Curls
110xAxle
Notes: 3:45 between heavy presses, 2:00 between giant sets. I am ecstatic over this press PR. It's absolutely nuts. The most I've ever pressed on an axle with 226 before was 3 reps, and even with a barbell it was 4 reps, and that was while the bar was in front of my face rather than over my head. Sometimes it feels like I'm just spinning my wheels and then something like this happens and validates the training. And then I also think back to when 225 for 7 woulda been a good bench press for me, haha.
Right shoulder continues to get slowly better over time. Left shoulder was getting a little weird on some of my lockouts during the supplemental work.
I added 1 rep to the band pull aparts, as I was feeling particularly strong and my upper back was still on fire from the trap bar pulls.
Added 1 rep total to the chins. May progress them like the ab wheel, as that should keep the elbows happy.
Monday, January 6, 2020
Training Log: Entry 2586
LUNCH TIME WORKOUT
MAX EFFORT
(27) Chain Suspended SSB Abominations
5x155
5x205
3x245
1x295
1x335
1x385
1x435 (10lb PR)
1x445 (10lb PR)
High Handle Trap Bar lifts
60x405
Notes:3:45 between heavy abominations. I make an effort to make the lighter sets actual straight legged good mornings, but once I cross the threshold to 385 they become abominations, with the knee bend and weight rolling back. And they still require me to strain like hell, so they're working.
Those trap bar lifts feel like they're taking years off my life. It's funny: it's not the lifting that hurts, but the stopping. When I'm in the moment and grinding out reps I'm fine, but once the workout is over I'm on my back for 20 minutes trying to remember which Valkyrie I'm supposed to pray to for a ride to Valhalla. Then I feel my whole body go numb and my heart slows down and I get an exertion headache. Who are these maniacs that think working out is fun again?
Yet I still "like" this more than my previous supplemental workout because the trainnig itself is over in 5 minutes. Brains are weird like that.
LUNCH TIME WORKOUT
MAX EFFORT
(27) Chain Suspended SSB Abominations
5x155
5x205
3x245
1x295
1x335
1x385
1x435 (10lb PR)
1x445 (10lb PR)
High Handle Trap Bar lifts
60x405
Notes:3:45 between heavy abominations. I make an effort to make the lighter sets actual straight legged good mornings, but once I cross the threshold to 385 they become abominations, with the knee bend and weight rolling back. And they still require me to strain like hell, so they're working.
Those trap bar lifts feel like they're taking years off my life. It's funny: it's not the lifting that hurts, but the stopping. When I'm in the moment and grinding out reps I'm fine, but once the workout is over I'm on my back for 20 minutes trying to remember which Valkyrie I'm supposed to pray to for a ride to Valhalla. Then I feel my whole body go numb and my heart slows down and I get an exertion headache. Who are these maniacs that think working out is fun again?
Yet I still "like" this more than my previous supplemental workout because the trainnig itself is over in 5 minutes. Brains are weird like that.
Sunday, January 5, 2020
Training Log: Entry 2585
YESTERDAY'S TRAINING
PM WORKOUT
Keg clean
3x150
2x175
1x185
1x200
1x225
0x235
0x225
Notes: Was feeling pretty fatigued coming in to this. Been working early shifts this week, and this was a late PM workout. The first 225 flew straight up with zero struggle: technique was dialed in well. Went to grab 235 and it rolled away from me on the pick up. Somehow, that 10lb difference was massive. The 225 afterwards was just a technique issue, and at that point I figured it wasn't worth trying more.
Once again: happy to have problems, because now I can work on solutions. I got 3 months to add 25lbs to my keg clean. One of the big things I need to do is get my body used to handling the weight. 225 feels absolutely fine, 235 feels insurmountable in my hands. My strategy is to do keg carries with at least 250lbs so that my body gets conditioned to feeling that weight in my hands, making it feel less alien when I approach it for the press. I'm also considering doing some daily cleans to keep technique sharp, and possibly bringing back the 10 minute EMOM keg clean strategy I've used in the past.
Also, bodyweight gain needs to continue. Right now, I'm trying to move weight that is more than me, and my body feels the difference in the attempt. If I bridge the gap, it will seem less significant. Surpassing the gap would be dandy, but that ain't happening.
Plan for that is even greater carbs pre/post training. I'm staying lean enough with this strategy. My post training meals are getting epic, but I'm also not struggling to consume them. I may look into weight gainer, but right now I'm still finding conventional avenues.
YESTERDAY'S TRAINING
PM WORKOUT
Keg clean
3x150
2x175
1x185
1x200
1x225
0x235
0x225
Notes: Was feeling pretty fatigued coming in to this. Been working early shifts this week, and this was a late PM workout. The first 225 flew straight up with zero struggle: technique was dialed in well. Went to grab 235 and it rolled away from me on the pick up. Somehow, that 10lb difference was massive. The 225 afterwards was just a technique issue, and at that point I figured it wasn't worth trying more.
Once again: happy to have problems, because now I can work on solutions. I got 3 months to add 25lbs to my keg clean. One of the big things I need to do is get my body used to handling the weight. 225 feels absolutely fine, 235 feels insurmountable in my hands. My strategy is to do keg carries with at least 250lbs so that my body gets conditioned to feeling that weight in my hands, making it feel less alien when I approach it for the press. I'm also considering doing some daily cleans to keep technique sharp, and possibly bringing back the 10 minute EMOM keg clean strategy I've used in the past.
Also, bodyweight gain needs to continue. Right now, I'm trying to move weight that is more than me, and my body feels the difference in the attempt. If I bridge the gap, it will seem less significant. Surpassing the gap would be dandy, but that ain't happening.
Plan for that is even greater carbs pre/post training. I'm staying lean enough with this strategy. My post training meals are getting epic, but I'm also not struggling to consume them. I may look into weight gainer, but right now I'm still finding conventional avenues.
Thursday, January 2, 2020
Training Log: Entry 2584
AM WORKOUT
Swiss bar incline bench 260
1x10
1x9
1x7
Axle bench press 281
1x10
1x6
1x5
Axle close grip bench 241
1x10
1x8
1x7
Dips
1x31
2x23
Standing ab wheel between sets of benching
5x8, 3x7
Notes: 2:05 between benching, 2:00 between dips. Hardest part about this workout was putting on my elbow sleeves: my elbows were screaming. Most likely a result of training 4 days in a row. Otherwise, happy with how much my strength held on with the shorter rest periods. Next week I can really let it out.
Swiss bar felt better than last week. Think I had the set-up better configured. I was dying by the time I got to the flat bench though. Happy to have held on.
AM WORKOUT
Swiss bar incline bench 260
1x10
1x9
1x7
Axle bench press 281
1x10
1x6
1x5
Axle close grip bench 241
1x10
1x8
1x7
Dips
1x31
2x23
Standing ab wheel between sets of benching
5x8, 3x7
Notes: 2:05 between benching, 2:00 between dips. Hardest part about this workout was putting on my elbow sleeves: my elbows were screaming. Most likely a result of training 4 days in a row. Otherwise, happy with how much my strength held on with the shorter rest periods. Next week I can really let it out.
Swiss bar felt better than last week. Think I had the set-up better configured. I was dying by the time I got to the flat bench though. Happy to have held on.
Wednesday, January 1, 2020
Training Log: Entry 2583
PM WORKOUT
Buffalo Bar Squats
5xBar
5x140
3x230
1x320
1x370
REST PAUSE (12 deep breaths between sets)
7x410
4x410
2x410
1x410
9x320
5x320
3x320
2x320
1x320
SUPERSETS (shrug-hyper)
Deadlift Stance Barbell shrugs
12x405
10x475
6x525
6x525
Reverse hyper 360
4x15
Notes: 2:00 between giant sets. The instant I got under the bar for the topset of squats, I had the thought of "why do I ever stop doing this?" This protocol ALWAYS works for me. Most likely I stop doing it because it sucks, but it always works, and it works FAST. It was weird, as my traps and upper back were absolutely killing me from the 55 reper I did on the trap bar, but my legs were still fresh, so it'd take all my energy to unrack the bar and then I'd just shoot like a rocket out of the bottom of the lift.
I know Denver squats are when they're mile high, so I'm gonna call these Detroit squats, because they were dirty, rock-bottom, and there was no bail out.
I still wanna make this a 2 a day to get some more work in, but today was a decent proof of concept. Shrugs are a great humbler to me, because I may be able to rep 600 on deads, but you put me in a partial pull like that and I'm a complete wimp. I'd start the sets off strict and switch to power shrugs once I ran out of reps, and the last 2 sets were ugly. I also bent the holy hell out of my cheap barbell, so now I have TWO cambered bars, but this one is gonna stay exclusively a shrug bar. I might switch to an axle in the future to keep this from happening.
Significantly dropped the weight on the hypers because my back was blown up from squats. That said, my recovery is absolutely on point, as that squat workout used to floor me for about a half hour, and now I just loaded up all my weights for everything else and then laid on my back for 4 minutes with my legs up.
I'm feeling like I fixed my squat programming issue for now. I think, fundamentally, I didn't like having a program where I wasn't able to unplug if I needed to. The ramping giant sets were effective, they worked, but I was basically locked in to that workout once it started. If I got interrupted in the middle of it and had to stop, it was basically wasted time, as I hadn't built up to my top weight. With this program broken into parts, I can divide it as needed.
PM WORKOUT
Buffalo Bar Squats
5xBar
5x140
3x230
1x320
1x370
REST PAUSE (12 deep breaths between sets)
7x410
4x410
2x410
1x410
9x320
5x320
3x320
2x320
1x320
SUPERSETS (shrug-hyper)
Deadlift Stance Barbell shrugs
12x405
10x475
6x525
6x525
Reverse hyper 360
4x15
Notes: 2:00 between giant sets. The instant I got under the bar for the topset of squats, I had the thought of "why do I ever stop doing this?" This protocol ALWAYS works for me. Most likely I stop doing it because it sucks, but it always works, and it works FAST. It was weird, as my traps and upper back were absolutely killing me from the 55 reper I did on the trap bar, but my legs were still fresh, so it'd take all my energy to unrack the bar and then I'd just shoot like a rocket out of the bottom of the lift.
I know Denver squats are when they're mile high, so I'm gonna call these Detroit squats, because they were dirty, rock-bottom, and there was no bail out.
I still wanna make this a 2 a day to get some more work in, but today was a decent proof of concept. Shrugs are a great humbler to me, because I may be able to rep 600 on deads, but you put me in a partial pull like that and I'm a complete wimp. I'd start the sets off strict and switch to power shrugs once I ran out of reps, and the last 2 sets were ugly. I also bent the holy hell out of my cheap barbell, so now I have TWO cambered bars, but this one is gonna stay exclusively a shrug bar. I might switch to an axle in the future to keep this from happening.
Significantly dropped the weight on the hypers because my back was blown up from squats. That said, my recovery is absolutely on point, as that squat workout used to floor me for about a half hour, and now I just loaded up all my weights for everything else and then laid on my back for 4 minutes with my legs up.
I'm feeling like I fixed my squat programming issue for now. I think, fundamentally, I didn't like having a program where I wasn't able to unplug if I needed to. The ramping giant sets were effective, they worked, but I was basically locked in to that workout once it started. If I got interrupted in the middle of it and had to stop, it was basically wasted time, as I hadn't built up to my top weight. With this program broken into parts, I can divide it as needed.
Training Log: Entry 2582
PM WORKOUT
SUPERSETS (press-chins)
Axle strict press
5xAxle
5x66
3x166
3x191
9x216
Keg clean and press away 191
1x7
NG chins (various grips)
6x8
GIANT SETS (press-dip-raise-pull aparts: sets 1 and 4, axle, sets 2 and 5, trap bar, sets 3 and 6, log)
Axle strict press 186
1x10
1x7
Trap bar lift 140
1x10
1x7
Log clean and press away 165
1x10
1x7
DB lateral raise 25s
4x15
2x14
Band pull aparts
6x12
Poundstone curls
109xAxle
Notes: 3:45 between big sets, 2:00 between giant sets. Schedule didn't permit for a 2 a day, but it didn't seem to matter. Felt strong. Borked the topset somewhat and let the weight get in front of me on the 7th rep. Ended up on my toes and had to get it back on track. Otherwise, 10 was in the cards. Head spun a bunch on the keg. I got a solid pump on the supplemental work. My right shoulder still feels worthless after this workout, but that period seems to be getting shorter and shorter post workouts.
Got to 100 reps before needing a break on the Poundstone curls.
PM WORKOUT
SUPERSETS (press-chins)
Axle strict press
5xAxle
5x66
3x166
3x191
9x216
Keg clean and press away 191
1x7
NG chins (various grips)
6x8
GIANT SETS (press-dip-raise-pull aparts: sets 1 and 4, axle, sets 2 and 5, trap bar, sets 3 and 6, log)
Axle strict press 186
1x10
1x7
Trap bar lift 140
1x10
1x7
Log clean and press away 165
1x10
1x7
DB lateral raise 25s
4x15
2x14
Band pull aparts
6x12
Poundstone curls
109xAxle
Notes: 3:45 between big sets, 2:00 between giant sets. Schedule didn't permit for a 2 a day, but it didn't seem to matter. Felt strong. Borked the topset somewhat and let the weight get in front of me on the 7th rep. Ended up on my toes and had to get it back on track. Otherwise, 10 was in the cards. Head spun a bunch on the keg. I got a solid pump on the supplemental work. My right shoulder still feels worthless after this workout, but that period seems to be getting shorter and shorter post workouts.
Got to 100 reps before needing a break on the Poundstone curls.
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