Training Log: Entry 2533

AM WORKOUT (0525 wake up via alarm, 0730 training)

GIANT SET (jump-squat-row)

Box jump
3x5

Buffalo Bar Squat
5xBar
5x140
5x230
5x305
5x355
5x400
26x305

T-bar rows
10x100
10x125
10x150
2x10x175

SUPERSET (hyper-squat) 1 min rest

Reverse hyper 360
4x16

Belt squat 200
1x20
1x21
1x22

STRIPSET (no rest/lockout)
24x200
Reps of 175, 150, 125, 100, 75, 50, 25, Axle

Transition to

90 minutes lawn mowing/yardcare

Transition immediately to

CONDITIONING

10 thrusters w/115lbs
10 chins
10 dips
8 thrusters
10 chins
10 dips
6 thrusters
continue patter until final round w/2 thrusters

Time: 6:26

Notes: I'm a big fan of how this all rolled out.  My in-laws left this morning, so I got a bit of a later start, and still just absolutely crushed it.  Squat warm-ups went real deep, and I got to dig far for that widowmaker.  I cut out single leg stuff and counted my lawn mowing toward that, and then the conditioning WOD at the end was a good little gift-wrap.  That one has some potential.  115lbs is a decent weight on thrusters.

Getting a run in with the Mrs later, and then a 0300 wake up tomorrow for some push pressing.

 Training Log: Entry 2532

AM WORKOUT (0555 wake up via dog)

Axle clean and strict press away
5xAxle
5x136
5x156
5x176
17+7+7x136 (3 rep PR)

(2) Incline DB bench 100
8+4+3(+3 slingshot+3 catapult)

Dips
8xBW
8x30
8x55
8x80
7+3+3x130 (1 rep PR) with immediate stripset of
2x105
3x80
5x55
4x30
7xBW

Notes: Dog got me up in time to get in the pressing part of my workout.  Still owe some backwork.  Rushed things, kept rest short and came away satisfied.  I'm pretty weak at that 2 notch point in the incline press: probably worth investigating.  This was a nearly fasted workout: all I had was an 80 calorie lite n fit greek yogurt.

PM WORKOUT (1400

Meadows rows

10x25

10x50

10x75

26x100 (rep PR)

Poundstone Curls

174xAxle

Notes: Got the rest of the workout knocked out. 

PM WORKOUT II (1830)

20 seconds on/10 seconds off of Devil Presses w/50lb dumbbells
16 rounds

Notes: Just a quick one squeezed in around family schedule.  Great quick workout.

 Training Log: Entry 2531

AM WORKOUT (0550 wake up via dog)

100 unbroken burpees (fasted)

Time: 5:21 (5 second PR)

Notes: This was very much unexpected.  Haven't done the 100 burpees thing in a LONG time, but looks like everything else carried right on over into it.  Great way to start the morning. 

PM WORKOUT (2000)

Dan John Complex A

8xRows
8xCleans
8xFront Squat
8xMilitary press
8xBack Squat
8xGood Morning

Done with 115lbs

3 rounds, 1 minute rest between rounds, total time 9:45

Notes: Wanted to do something different.  This is nice.  The military press is the limiter: I think it'd work better with a push press.  

Spent most of the day walking around an apple orchid/pumpkin patch.  Did some fasting.  Too easy.

 Training Log: Entry 2530

SATURDAY

AM WORKOUT (0300 wake up via alarm)

The Hills Have Eyes

10 KB swings w/40kg KB

10 devil presses w/20lb DBs

20 second rest between rounds

25 rounds completed within 43 minutes (5 minute PR)

Immediately followed by

50 pull aparts

25 pushdowns

20 standing ab wheels

40 reverse hypers

50 chins

50 dips

Notes: Shaved off 10 seconds on the rest times compared to the last time I ran it. It sneaks up on you. First 10 rounds aren’t bad, but around round 13 or 14 you start to feel the misery. Getting the sweat in my eyes made things tricky: last few rounds I was basically doing the movements with my eyes closed.

Really digging this workout as a “default”. Very little set up, minimal loading on the body, still gets the heart up. Fairly certain I can run it straight through if I’m so inclined next time.

 Training Log: Entry 2529

FRIDAY

AM WORKOUT (0300 wake up via alarm)

“Fall Of The Footclan”

Log viper press 110lbs w/triples of 225(100kg) front squat between sets

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Time: 39:55

Followed immediately by

50 pull aparts

25 pushdowns

20 standing ab wheels

40 reverse hypers

10 rounds of

5 chins (various grips)

5 dips

Notes:Named this one after a Gameboy game, inspired by the fact I came up with this due to my little toe taking burpees off the table. Flipped the script and made the front squats the static portion while the press climbed the tower. Weight selection was perfect for timing constraints, as 40 minutes was my cut off and I just barely made it in. Once again, you start off thinking it’s going to be too easy, and by the end you’re dying. Knew I found a winner when I wanted to find a place to lie down when it was over. Another bad idea in the books.

Daily work was the cherry on top. Once I got the chins and dips done I looked inside to see if I had anything left and I was done. Good way to start the day.

Working 2 12s in a row starting today, then a little downtime.

 Training Log: Entry 2528

AM WORKOUT (0525 wake up via alarm, 0700 workout)

Started with 80 fasted chins, then breakfast, then

20 chins

Texas power bar touch and go deadlifts
5xBar
5x135
5x225
5x315
5x385
5x435
5x490
10+4+4x385

Axle shrugs against light bands
114

SUPERSET Circuit (no rest) hyper-abs

Reverse hyper 410
4x10

Standing ab wheel
4x5

Kroc rows 115
1x20

50 band pull aparts

Lawn mowing

Notes: Slight hip tweak on the 5th rep of 490.  Felt it a little more through out, but seems ok now.  Good to get in time with the stiffer bar.  Think I'm showing the effects of reduced cals in training, but still pushing hard.  Got family coming into town today, so things will be a little screwy.

May have broken my right little toe at Tang Soo Do last night.  Just snagged it on the mat.  Otherwise, did some flow drills, worked with a Bo and some board breaks.  My training partner was in terrible shape for the flow drills: had to stop frequently.  Frustrating. 

PM WORKOUT (1430)

24 stone of steel to shoulder in 5 minutes

Notes: Oldy and a goodie.  Got it in quick before family got here.  Thinking of combing front squats and viper presses tomorrow, since burpees on broken toe will most likely not work.  Got a couple different ideas: see where the darts land.

 Training Log: Entry 2527

AM WORKOUT (0300 wake up via alarm)

25 chins

Giant sets (press-chin-pull)

Axle clean and push press away

5xAxle

5x146

5x166

9x186 (2 rep PR, cleaned, not continental)

Log viper each rep

12+6+7x150 (4 rep PR)

Chins (various grips)

5x7

Band pull aparts

5x10

Axle bench press

10xAxle

10x136

5x186

8+3+3x256

Followed immediately by 50 rest pause dips

Followed immediately with lateral raise dropset

20x20lbs

20x10

20x5

20x2.5

20xEmpty hands

90 second crucifix hold

25 band pushdowns

Axle rows against bands stripset

10x30lbs on axle

8x20

6x10

6+5+4xAxle

20 standing ab wheel

40 reverse hypers

Tabata 20lb dumbbell snatches

Notes: Man that’s a lot to write out. Seeing progress all around. Still an awful push presser, especially first thing in the morning. Keeping myself honest on those vipers: I could get more reps by just resting forever at the bottom, but I’m trying to move fast enough that it’s my shoulders that burn out. Had some extra time left over so did the DB snatch for some metabolic effect. Next time, I’ll do goblet squats during the 10 second downtime: it’s well set up for that.

Hitting the stride on the fat loss. I’ve dropped the initial bloat and am past that whole “look worse while losing fat because you have no glycogen” point. Things continue to fit better and I keep finding places to slash calories without really having a major impact on lifestyle. Death by a thousand cuts.

Went on a 3 mile run with the Mrs yesterday. Despite having not run in a long time, it felt better and moved quicker than before. Once again, a little less bodyweight goes a long way with running. Got Tang Soo Do tonight, and my garage is set up for Axle Grace Echo when I get off work.

PM WORKOUT (1500)

Axle Grace Echo

30 (2:44)

16 (1:36)

7 (:35)

Notes: Every time I do this I tell myself how much I hate it.  Still a lung breaker.  Tang Soo Do later tonight.