Training Log: Entry 2018

Prowler, 50' arm over arm pull to 50' push
1xprowler
1x20lbs


Dropset
1x40lbs
1x20lbs
3xprowler


Notes: Still pushing slow on the push, but able to get my legs through the full ROM.  This got my heart going something good.



General notes: Woke up at 187.2 this morning.  GI issues getting better, but still present.  Some stranger at lunch today asked me "Man, what do I have to do to get arms like that?"  I was tempted to tell him to go tear is ACL so he can spend more time focusing on his upper body, but I just thanked him for the bizarre compliment.  My wife is always with me when these things happen, so she at least knows I'm not lying about people being weird, haha.

Training Log: Entry 2017

Seated axle press
axle x 10
75x5
115x5
150x5
170x3
190x5
150x11
115x10
115x10
115x10
115x10
115x8


Notes: No longer using the back rest, just sitting on a flat bench. Thinking this might keep me a little more honest on this movement. May even switch to my Ironmind flat bench to be really super hardcore. Really hammered the volume on this, and shoulder doesn't seem any worse for wear. Definitely want to keep adding as much as I can tolerate.


Dips (forward lean) rest pause
55+15+10+7


Notes: Once again, went until the right rotator cuff tapped out. Massive chest pump.


Axle curls 50lbs
1x100


Notes: Had to rest the axle on the pins a ton. Think I might drop back to a bare axle and go for 120 and work back up. I know Poundstone worked up to 300 with an Ironmind axle, so that's always something to shoot for.


Seated light band pushdowns
1x100


Band pull aparts
1x100


Seated cable rows 120lbs
16x12



Notes: Sets between sets.



General notes: Woke up at 186.4. That's more realistically where I expected my weight to be. Very gradual increases. That said, massive GI issues today. Glad I made it through my workout.

Training Log: Entry 2016


AM WORKOUT


Grippers

Dropset
15x#2
15x#1
30xTrainer


5x#2
15x#1
15xTrainer


Timedhold w/#1
40seconds



Notes: Think I kinda peaked my grip strength and am settling into more of an average here, but it's still a higher average than I started with. Hands are freezing as well, hard to get started with the grippers.




General notes: Woke up at 187.4 this morning. Planning on hitting lower body later tonight.




PM WORKOUT



1 legged SSB box squats (low box) dropset
16x205+chains
10x155+chains
10x115+chains
10x bar+chains

Notes: Still no real plan for the programming here, just substituting intensity for intelligence. Still visualizing and flexing with the other leg. Actually starting to notice some muscle tone returning to it.


SSB good mornings
4x20


superset in a circuit w/


Neck harness 45lbs
4x25


Notes: Just the bar on the good mornings, really focusing on stretching the hamstrings and contracting the glutes. I think I can VERY slowly add some weight to these.



Blast strap fallout hold
2:00


Notes: Like a plank, did it for some variety and really enjoyed the mental fortitude it required. Think I'll alternate this in with my normal fallouts.



Reverse hyper 30lbs
1x100


Notes: No struggle this time, very smooth.

Training Log: Entry 2015

Axle bench press

Axle x 10
75x10
115x5
165x5
205x5
225x5
255x3
285x8
225x13


Notes: Was feeling pretty fried for today's workout, but had everything I needed to get things done.  I called out 8 reps on the 285 set before I hit it, which is always a good feeling.



Dips (upright)
4x25


Notes: Got it in 4 sets legit.


3 way shoulder circuit 15lbs
3x20


NG chins (cycling through wide, normal and close grip each set)
15x20
2x15


Notes: Wanted to get 300 int his workout, and looks like I overshot it.  Elbows were feeling pretty pissed at the start, but warmed up after a few sets.  Cycling the grips was nice for variety.



General notes: Woke up at 187.2.  Went to PT today, and did my first session of heel slides with no strap assists, so that was cool.  Realized by today's workout that I've really entered full blown off season mode, as the volume is getting pretty crazy and I'm getting a real decent pump.  Rest times are staying pretty short, which is cool too.  Seem to be responding well to the calories and carbs.

Training Log: Entry 2014


AM WORKOUT


So, for anyone that read my most recent blog post, this was one of those "I think I want my money back" sort've workouts.  My lowerback has been killing me the past few days, and I woke up this morning at 0440 and just plain didn't want to train, which in turn made me pretty pissed off at myself and created this.  I figured it'd be easier to explain at the start versus justifying every ridiculous choice I made with each movement.



Seated chain suspended buffalo bar good mornings
Bar x 10
140x5
190x5
240x10
140x30


Notes: Switching out the movement and dialing down the weight to give my nerves a rest. One of the most limiting factors was my left shoulder not liking holding onto the bar.  I imagine time away from a barbell has taken away some of my shoulder mobility. The 240 set was all deadstops on the chains, the 140 set was mix and match.  Still a decent grind, and some more ROM than I was using with the SSB.



Buffalo bar good mornings (low bar squat position)
2x20


Notes: Seems like I can finally straighten out the left leg enough to do these. Felt the kneecap slide around on a few reps.  Hopefully that's a temporary thing. Just used the bar for today, really focused on stretching the hamstrings and contracting the glutes to move up. Happy to have a bilateral hamstring movement.


Blast strap fallouts
3x20


superset in a circuit wi/


Neck harness (side to side) 45lbs
3x20



Reverse hyper 30lbs
1x100


Notes: Had to take a few quick breaks during this, so I'm going to stick with this weight until I can do it straight through like everything else.




General notes: Woke up at 188.2.  Big weight spike, partially from a good Christmas dinner, but I've also just plain been pushing the protein hard.  I'll see what sticks.  Got "The Keys to Progress" for Christmas, been reading through a bunch of it, and so much is dedicated to gaining weight that I'll most likely subconsciously start eating even more anyway.




PM WORKOUT



Prowler, arm over arm pull to SLOW high handle push 50' each way
1x empty prowler
1x20lbs
1x40lbs


Dropset
1x40
1x20
1x empty prowler



Notes: So, pull the prowler to you, then walk it back.  I'm moving VERY slow on the push just to take it very easy on the knee, but my heart rate really got jacked up still  The dropset was really effective, once I'm healthy I can see that being a real ass kicker.

Training Log: Entry 2013

Seated axle press
axle x 10
75x5
115x5
140x3
160x3
180x7
140x10
115x10
115x10
115x9
115x8


Notes: Misgrooved a rep or 2 on the 180 set. Really trying my hardest to press overhead instead of in front. For the last 4 sets, I got rid of the backrest. Really trying to up the volume on my pressing without getting my shoulders buggy. Tried some behind the neck pressing, but shoulder got twinged on the set-up. Will need to start it with a higher suspended position.



Dips (forward lean)
50+15+10+5

Notes: Trying to cram in a ton of volume, so did rest pausing. 12 deep breaths between all "sets". Managed 80 total before my right rotator cuff tapped out. Think I'll keep this approach for the future. I like dips, but I want some more variety as well.



Axle curls 50lbs
1x100


Notes: First 70 reps I held onto the axle the whole time. After that, had to rest it on the pins every 10 reps. Think I'll stick with this weight until I can go without resting.


Seated band pushdowns
1x100


Band pull aparts
1x100


Cable rows 130lbs
15x10


Notes: Sets between sets of everything. Really feeling the contraction in my middle back on these. I think learning to use this lift has been one of the better things to come out of my ACL tear.

Training Log: Entry 2012

1 legged SSB Box Squat
15x205+chains
15x155+chains
15x115+chains


Notes: More a squat to a box than a box squat.  Height of box was a buried squat, well below powerlifting legal.  Still bracing with my arm on the injured side.  Was putting a little bit of pressure on it, gotta watch to make sure I don't get too strained on that.  This was an awesome workout for sure, first time since my surgery that I really felt like I trained a squat hard.  Still visualized and flexed with the other side.



Blast strap fallouts
3x 1 minute


superset w/


Neck harness 45lbs
3x50


Notes: Those 1 minute holds are no joke.  My grandpa used to say that, if you want to make time slow down, hang by your thumbs.  I think it works the same for these too.  Just wanted some variety, probably mix and match with the normal fallouts.



Reverse hyper 25lbs
1x100



Notes: Kinda cutting out the isolation stuff for now.  I feel like I can train hard and heavy like I need to, and that the rehab stuff is doing a good job of isolating the healing side.  Just happy to be doing some more normal training.