Training Log: Entry 2370

TUESDAY WORKOUT

AM WORKOUT (0645)

ALTERNATING SETS (incline-flat)

Close grip incline bench 205

1x10

1x9

1x8

Axle bench press 230

1x10

1x8

1x7

(1) Low incline DB bench 105

1x11

DROSPET

8x105

3x105 w/slingshot

3x105 w/catapult

7x50

7x50 w/slingshot

6x50 w/catapult

Reps at 25

7 push ups

20x50

Chins (underhand) between sets of benching

7x12

11s for rest

Dips

Rest pause to 200

Poundstone curls

138xAxle

Stone of steel to shoulder

6 reps per side in 3:45

1 hour break

2 mile weighted vest walk on incline treadmill

Notes: 2:00 between sets of benching.  I once again felt fatigued during benching but not completely destroyed like I had in previous weeks.  Pleased with the incline bench: it's becoming much stronger.  Also a PR set on the dumbbells.  Things are just boding well in general.

Wanted to walk on a constant incline today, vs hills and valleys, so got on the treadmill.  Set the initial incline to 4 and a 3mph pace, then kept the pace the same and upped the incline by .5 every half mile until I got to 1.5 miles, then I started upping the speed by .1 every .1 miles.  Whole thing took right around 39 minutes.  Was a solid bit of low intensity training.

Keep meaning to log that my sleep has been very good the past few weeks, to the point that I actually don't want to get out of bed when the alarm goes off.  Aggression continues to be building/returning.  Lots of positives.  Hopefully health markers reflect as well.

 Training Log: Entry 2369

AM WORKOUT (0645)

Buffalo Bar Squats

5xBar

5x140

3x230

1x320

REST PAUSE (12 deep breaths between sets)

12x370

5x370

4x370

3x370

2x370

1x370

9x320

1x320

8x320

2x320

7x320

3x320

6x320

4x320

5x320

3x7x280

1x6x280

13x230

SUPERSETS (squat-hyper), 1 minute between sets

Belt squat (no lockout)

20x150

15x150

14x150

DROPSET 

18x150

125

100

75

50

25

Reverse Hyper 360

1x15

3x14

Notes: Really awesome workout.  The topset of squats came without any real drama.  Bar kept slipping off my back, as I was wearing a warmer shirt than my usual Westside Barbell cut off.  I find myself excited to squat each week, which is a total change of pace for me.  Been great setting little PRs and getting my strength back to old levels while having my bodyweight stay low.  My legs are looking meaty these days, so I'm wondering if I'm seeing a bit of recomp with my bodyweight staying the same despite how much more I'm eating. 

 Training Log: Entry 2368

SUNDAY WORKOUT

AM WORKOUT (0600)

Made up my own WOD

Juarez Valley power cleans of 115 with 3 burpees in between sets

10

1

9

2

8

3

7

4

6

5

Time: 8:58

Got in my daily work too. I liked this. Had me breathing hard. Trying to actually explode on the cleans.

Training Log: Entry 2367

AM WORKOUT (0645)

MAX EFFORT

High Handle Trap Bar Pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x635
3x585

 

Deficit deadlift ROM progression dropset (12 deep breaths between sets of straight weight, no rest between weight strips)

(4)12x325
(3)8x325
(2)7x325
(1)6x325
(Floor)7x325
7x255
10x165
20x95

 

Neck harness 55
4 sets

 

Chins (all the angles, resting long enough between sets to put away plates)
8x10
2x7+3 (rest pause)

 

Axle rows against light bands (1 minute rests)
3x13
1x12

 

Axle shrugs against bands
1x52

 

Kroc rows 115
1x20

 

Band pull aparts
1x50

 

Notes: The max effort performance showed me I’m most likely not fully recovered from the 301 rep set I did 2 days ago.  I crammed in a week’s worth of training in 5 days due to having to work this weekend.  I was pleased with the effort put forth, just not the outcome, but such is life.  Rest of the training was awesome.  Really digging that deficit set, and that’s the furthest deficit I’ve ever pulled from before.  Making them touch and go makes this an insanely long time under tension, which should bode well for growth.

 

Kroc rows are becoming more natural, as are the rows and shrugs against bands.  This is shaping up to be a solid back day.  I wanna try the progressive pulls I read about in “Purposeful Primitive” sometime, but I suppose it will need to wait.

LUNCHTIME WORKOUT

Log Viper Axle Grace (135lbs)

6:00

40 bodyweight reverse hypers

15 stone of steel extensions in 3:30

Notes: Mrs had to cancel the run, so went and did a quick conditioning workout.

 Training Log: Entry 2366

AM WORKOUT (0645)

SUPERSETS (Chin-press)

Angled NG chins

5x50

5x75

5x85

5x95

5x100

DROPSET

5x75

5x50

6xBodyweight

Axle strict press

5xAxle

5x66

5x136

5x156

9+3+2x176 (rest pause, no belt on first set)

Log clean and strict press away 130

1x16

GIANT SETS (press/dip or BTN/dip-raise-pull apart)

Axle strict press 145/dips

1x10/failure

1x9/failure

1x8/failure

BtN Press 120

1x10/failure

1x8/failure

1x9/failure

DB lateral raise 20s

5x11

1x10

Pull aparts

6x15

Weighted dips stripset

5x130

4x105

4x80

4x55

5x30

6xBodyweight

CONDITIONING

Strongman Fran (100lb log push press/strict chins)

21

15

9

Done in 7:05

Notes: 90 seconds rest between giant sets.  That topset of press was a trip.  I was so focused on nailing it I forgot to cinch up my belt.  Noticed it midway through the set, as my core didn't feel tight.  Hit a helluva grinder at the 9th rep and was pleased to look down and see the belt was undone.  Means I got a lot in me. Things seem to be moving well.  Rest of workout was a bit taxed as a result, but I'll take that.

Fran at the end continues to be an amazing ball buster.

Run later today.

 Training Log: Entry 2365

AM WORKOUT (0830)

High handle trap bar pulls 135

1x301

Notes: Think I finally found my limit here.  Was good to just go all out.  Time was tight today: next week I am going to try to make this extra workout longer.

 Training Log: Entry 2364

AM WORKOUT (0645. Woke up at 0520 via alarm)

ALTERNATING SETS (incline-flat)

Close grip incline bench 200

3x10

Axle bench press 230

2x10

1x8

(1) Low incline DB bench

10x105

DROPSET

8x105

3x105 w/slingshot

3x105 w/catapult

50

50 w/slingshot

50 w/catapult

25

Push ups

19x50s

Underhand chins between sets of benching

6x12

11s for the rest

Dips w/rest pause

175 total reps

Poundstone curls

137xAxle

50 pull aparts

25 pushdowns

Notes: 2:30 between sets of benching.  Another bench workout where I came into it feeling totally crushed and was a zombie between sets but had no issues once I got to the bar.  Wonder if this is an effect of training the day after those gnarly squat workouts.  Either way, results have been solid.  Held off on the conditioning as I had nothing left in me: will get some more work in later today.