Training Log: Entry 2377

THURSDAY

AM WORKOUT (0315 wake up)

SUPERSETS (chin-press)

Weighted angled underhand chin

5x50

3x90

1x140

1x145

1x150

DROPSET

1x140

4x95

6x50

7xBodyweight

Axle strict press

5xAxle

5x66

5x151

3x171

4+1+1x191 (rest pause)

Log clean and strict press away 150

1x11

Weighted dip stripset (no rest between sets)

6x130

4x105

4x80

5x55

5x30

7xBodyweight

Strongman Fran (100lb log, strict chins various angles)

21

15

9

5

Standing ab wheel

1x20

Bodyweight reverse hypers

1x40

Band pull aparts

1x50

Band pushdowns

1x25

Notes: Splitting the workout in half due to time constraints with the 12 hour shifts: will do the rest tomorrow.  On the second rep of the topset of the press I felt that familiar feeling of something snatching in my trap/neck.  Pushed hard, but not enough to murder myself, as I know that I can set myself back a bit whenever that happens.  The follow up rest pause sets were a significant challenge for that.  Have some numbness in my right side at present, so something to watch for.  Realized my elbows are feeling beat up most likely as a result of shoveling snow earlier in the week, which sucks that it happened but it's nice there is a reason.  Pain was present on topset of press and on the dip stripset.  Happy I got the workout done, but also know there is room for improvement.  Digestion is still all outta whack.  I'm sure shift living isn't helping.

FRIDAY

AM WORKOUT (0315 Wake Up)

GIANT SETS (press/dips OR BTN press/dips-raise-pull aparts)

Axle strict press 146/dips

3x10/failure

BTN press 120/dips

2x10/failure

1x9/failure

DB lateral raise 20s

1x12

5x11

Band pull aparts

6x15

CONDITIONING

Juarez Valley Burpees 10 w/5 chins (various grips) between sets (totals 55 burpess and 50 chins)

Notes: I always forget that, if I start a workout of the supplemental work, it takes about 2 rounds before I'm really "warmed up".  First sets were rough, and I forgot to close my belt on the first set of presses, but after that I was firing on all cylinders.  Connective tissue has been real achey lately: I imagine long hours, short sleep and training first thing upon waking is a part of that.  I like the conditioning workout I came up with.  Seemed like a good idea to not have an external load on my body for that one.  Gonna try to break up my deadlift day into a back day in the morning and maybe max effort in the afternoon tomorrow, as I get to go back to 8s for a day, but we'll see how it shakes out.

SATURDAY

AM WORKOUT (0305 wakeup)

CIRCUIT (no rest between sets) of chin-abs-chin-hyper-chin-neck repeat

Chins (all the grips)

10x10

6x5

Standing ab wheel

5x5

Reverse hyper (bodyweight)

5x10

Neck harness 55

5 sets

Axle rows against bands (1 minute rests between sets)

2x10 against short light bands

1x14, 1x12, 1x10 against doubled light bands

Axle shrugs against short light bands

1x51

Kroc rows 115

1x23

Band pull aparts

1x50

Tabata trap bar pulls 135

GHR

1x30

Notes: Final pre-work workout of this series of shifts.  That nerve pinch from the axle pressing a few days ago still has me pretty jacked up, but after a few sets of chins things felt better.  The circuit was more just to get my daily work knocked out and find a way to provide "rests" between sets that are more traditionally afforded to me via swapping out plates.  Worked well enough, and upon writing it out I realize I actually did more reps than needed to hit my daily totals on ab wheel and reverse hyper, so that's cool.

Reduced the band tension after 2 sets of the rows, as it was too much to really get in a good feel for the back work.  It's the right RX for the shrugs though.  Really lit me up.  I also realized how accidentally smart I am, because the only reason I use the axle is because it's smooth and doesn't chew up bands the way a knurled barbell will, but it dawned on me that the larger diameter of the axle is most likely why my elbows aren't pissed off from all the band work.  Funny how things shape up.

Speaking of pissed off, my right knee felt fine this morning going down the stairs, but eventually started to ache during the workout.  Thinking I may have strained the ACL.  It's getting better, but still something I'm keeping my eye on.

I owe some sort of max effort and supplemental work still.  With it being so early, I didn't wanna be doing deadlifts and waking up the house.  May break out the new gateway gear from Spud I got.

Training Log: Entry 2376

TUESDAY

Did a bench workout but it looks like it got ate.  I'll remember my numbers.

WEDNESDAY

AM WORKOUT (0305)

EMOM-Odd minute front squat triple at 190, even minute SSB squat triple at 260

32 rounds total

50 chins

50 band pull aparts

25 band pushdowns

Front squat followed immediately by SSB squat

32x135

8x135

GHR

1x30

Notes: 5lbs more and 2 more rounds than previous workout: can't be upset with progress like that.  I continue to appreciate this workout for what it is.  My right knee ached coming down the stairs this morning: still dealing with the tweak from last week.  Focused on turning that knee out during front squats.  Trying to sink them rock bottom results in that knee wanting to twist to the inside.  The "salt the earth" front squat set at the end keeps being awesome.  I really dig racking the bar in the yoke, stumbling to my rack and then hammering out the SSBs.  Just completely torches me, and makes the workout go straight from simple conditioning and restoration to building.  Got in some daily work in the middle.  Still "owe" the ab wheel, but may just skip it today. I'm working 12s for the next 3 days, starting today, so training may get pushed to the weekend.

Guts have been a bit twitchy.  It seems I've developed an intolerance to peppers.  They were a big part of getting "color" in my diet, so I'll be getting more creative it seems.  I unfortunately seem to best handle a bland diet, and I figure that's not ideal from a nutritional standpoint, but it's always been a balancing act.

Oh yeah, and caffeine is going to be SUPER ridiculous these next few days.

 Training Log: Entry 2375

AM WORKOUT (0645)

Buffalo Bar Squat
5xBar
5x140
3x230
1x320

REST PAUSE (12 Deep breaths between sets)
13x370
4x4x370
2x370
1x370
8x320
1x320
7x320
2x320
6x320
4x320
5x320
3x8x280
14x230

https://www.youtube.com/watch?v=_jl2Tgcbnb8

SUPERSETS (squat-hyper)

Belt squat 150 no lockout
1x20
1x16
1x14

STRIPSET (no rest between sets no lockout)
17x150
125
100
75
50
25

Reverse hyper 360
2x15
2x14

Wide grip pull ups
1x20

Notes: Another awesome squat workout, but also feeling close to the limit.  14 reps tends to be the magic number to move up for me, and I may just make the jump early next week so I can approach it without expectations.  Absolutely annihilated myself and happy to have done it.  

Running with the Mrs is apparently not happening today due to it being single digits outside, so will most likely hit up some sorta evil conditioning workout later.

SECOND AM WORKOUT

KALSU WOD (scaled w/95lbs)

Done in 20 rounds

Notes: Went looking for something evil and found it.  Scaled it to 95lbs, because after this morning's workout, I doubted my ability to do 100 front squats with 135lbs.  Can try it sometime when I'm fresh.  I really dug this.  Very brutal, on the longer side, and can do it in one spot with one barbell.

 Training Log: Entry 2374

AM WORKOUT

1+ hour of fasted snow shoveling

PM WORKOUT (1445)

MAX EFFORT

High handle trap bar pull

5x135

5x225

3x315

1x405

1x495

1x585

1x635

1x650 (15lb PR from last week)

1x635

High handle trap bar STRIPSET (No rest between sets)

4x585

10x495

12x405

14x315

16x225

20x135 (low handle)

Neck harness 55

4 sets

Chins (all the grips) resting long enough to put away plates

10x10

Axle rows against short light bands (1 minute rest)

1x10

1x9

1x8

1x7

Axle shrugs against short light bands

1x50

Kroc rows 115

1x22

Notes: 3:00 between max effort pulls.  I flat out did NOT want to train today.  Last thing on my to do list.  Made the promise to myself to cut out the deficit deadlift set to make things go faster.  The PR was smooth, and I may have had some more in me, but I shut it down to end on a victory.  I think it goes to show that I came into last week fatigued, which makes sense with the 301 rep set.  Got an awesome pump otherwise, possible a result of the carbs and salt from the pizza last night.  Right elbow has been feeling a little junky the past few days.  Left hip a little buggy now.

Got my Spud Inc single ply starter briefs.  Tried them on and I think they'll answer the mail for what I need.  Just some extra hip support.  Not sure when they'll make an appearance, but good to have.

 Training Log: Entry 2373

LUNCHTIME WORKOUT

SUPERSETS (chins-press)

Weighted angled underhand chin

5x50

3x95

3x105

3x115

3x120

DROPSET

3x120

3x95

4x50

5xBodyweight

Axle strict press

5xAxle

5x66

3x141

3x161

7+3+3+2x181 (rest pause)

Log clean and strict press away 

16x140

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

Axle strict press 146/dips

1x10/failure

2x9/failure

BtN Press 120

1x10/failure

1x9/failure

1x8/failure

DB lateral raise 20s

6x11

Band pull aparts

6x15

Weighted dips stripset

6x130 (1 rep PR)

3x105

3x80

4x55

5x30

5xBodyweight

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

21

15

9

Notes: 90 seconds rest between giant sets.  Still feeling solid in these workouts.  Would love to see a bit more growth, but gotta accept the little PRs, especially since bodyweight isn't doing much.  Didn't time Fran: it was a buttkicker as it was and I didn't need the pressure.  That small PR on the dips was a big victory.

Physique "update" in that I look pretty much the same, but that bodes well considering how much more I am eating compared to where I was at "the bottom"

 Training Log: Entry 2372

Started the day off with a 0500 wake up and hitting up Fran.  Didn't take time: just needed to move, because I was moving like I was about a billion years old and needed to get my body moving through space.  Been beating the absolute hell out of myself and it's showing.

Run got put off: Mrs had a work emergency.  Went for a 45 minute weighted vest walk on the treadmill.  Started at a 5 incline and speed 3, and this time I just dorked around with the incline until I was at 7.5 at the end.  Great challenge while keeping things on the lighter side.

Took my heart rate old school style at the end with a stopwatch and my hand on my neck and clocked in 60 beats per minute.  That....doesn't seem right.  I've been doing a LOT of cardio and conditioning, but still.  Going to see if I can get an accurate resting heart rate sometime later.

 Training Log: Entry 2371

AM WORKOUT (0645)

30 minute EMOM squats: odd minute front squats of 185 for triples, even minute SSB squats of 255 for triples

20 standing ab wheels

Front squat

30x135 

Followed immediately by

8x135 SSB squat

Daily work

Notes: Good to get back to this workout.  Legs have been killing me from my squat workout, and this should speed up recovery.  That 30 rep set was killer: been needing to hit that for a while.  Legit staggered straight from the barbell to the SSB in the rack to knock out those other reps.