Training Log: Entry 2235
186lb Axle Triples EMOM for 10 minutes
https://youtu.be/iYEnu3VK67A
This was a much better effort than last week. The first set was rough, mainly because I didn't warm-up at all, so that WAS the warm-up, but after that I really focused on driving with the hips on the second pull. By about the 3 round, I was really firing on all cylinders, and the weight was a non-factor. Starting to really get a feel for this. Next week will be 193, and just keep progressing from there.
Woke up at 192.0. Cheat meal this week was a PB&J bacon cheeseburger (yes, all at once, and it was delicious) with fries and then a maple donut with sprinkles. Not terribly heavy, but very enjoyable.
Friday, September 30, 2016
Wednesday, September 28, 2016
Training Log: Entry 2234
AM WORKOUT
Axle bench
5xAxle
5x66
5x136
5x185
5x206
5x241
12x271
20x206
Notes: Wasn't happy with the 12, but the 20 made up for it. Just wasn't firing on the cylinders I was hoping for. Warm-ups felt heavy, and unrack felt like my hand spacing was too wide.
NG Chins (various grip spacing)
5x20
DB lateral/rear lateral 25lbs
5x11
Notes: Performed in between sets of benching. For chins, instead of hitting 10 middle, 5 wide, 5 narrow as I was doing before, I'm doing a full set of 20 at a specific grip width and switching each set. Idea is that more time spent hanging on the bar will help my grip strength.
GIANT SET
(2) Axle Incline Bench 206
1x7
3x6
1x5
DB rows 105
4x10
1x18
DB reverse curls 30
5x11
Notes: Moved the bench up a notch. Will stick with that until I can hit 5x8. My FG DB row idea has fizzled at this point, since I'm now doing so many other things to train grip that I don't really have the strength to make the most of this. I have another idea regarding a DB row handle I have that I might try implementing, but for now this is working.
General notes: Woke up at 192.2 this morning. I'm staying away from almonds for a while now. Additionally, my pre-training meal has moved to 2 slices of toast with some local raw, unprocessed honey on it. Trying to jack up the pre-workout carbs a touch to see if it does anything for me, and I've heard positive things about the honey.
Reason I'm staying away from almonds is I'm fairly certain I am allergic to them. Was having GI issues that coincided with switching from peanut butter to almond butter, and yesterday I went into full on anaphylaxis immediately after eating it. Think I'll see some quality of life improvements along the way.
PM WORKOUT
Medley
182lb keg 50'
50' back to start
50' back to 182lb keg
182lb keg 50'
100lb keg 50'
50' back to start
50' backwards prowler drag loaded w/182lb keg
2 rounds of the above
100lb keg 50'
50' back to start
50' back to 100lb keg
100lb keg 50'
182lb keg 50'
50' back to start
50' backwards prowler drag loaded w/100lb keg
2 rounds of the above
Notes: Weather forecast was calling for lighting on Friday, and as much as I would like to be struck be lighting in the middle of a medley with a bunch of steel equipment in order to prove that I can come back from anything and God himself can't stop me, it would really hinder my contest prep, so I opted for a 2 a day today.
This was an awesome wakeup call. I was sucking wind something fierce. The sled drags were a bear w/182, which means it's what I need to make normal. I've got 10 weeks to really dial things in.
Focused on just giving it my all on the drags, and sprinting between implements when I could.
AM WORKOUT
Axle bench
5xAxle
5x66
5x136
5x185
5x206
5x241
12x271
20x206
Notes: Wasn't happy with the 12, but the 20 made up for it. Just wasn't firing on the cylinders I was hoping for. Warm-ups felt heavy, and unrack felt like my hand spacing was too wide.
NG Chins (various grip spacing)
5x20
DB lateral/rear lateral 25lbs
5x11
Notes: Performed in between sets of benching. For chins, instead of hitting 10 middle, 5 wide, 5 narrow as I was doing before, I'm doing a full set of 20 at a specific grip width and switching each set. Idea is that more time spent hanging on the bar will help my grip strength.
GIANT SET
(2) Axle Incline Bench 206
1x7
3x6
1x5
DB rows 105
4x10
1x18
DB reverse curls 30
5x11
Notes: Moved the bench up a notch. Will stick with that until I can hit 5x8. My FG DB row idea has fizzled at this point, since I'm now doing so many other things to train grip that I don't really have the strength to make the most of this. I have another idea regarding a DB row handle I have that I might try implementing, but for now this is working.
General notes: Woke up at 192.2 this morning. I'm staying away from almonds for a while now. Additionally, my pre-training meal has moved to 2 slices of toast with some local raw, unprocessed honey on it. Trying to jack up the pre-workout carbs a touch to see if it does anything for me, and I've heard positive things about the honey.
Reason I'm staying away from almonds is I'm fairly certain I am allergic to them. Was having GI issues that coincided with switching from peanut butter to almond butter, and yesterday I went into full on anaphylaxis immediately after eating it. Think I'll see some quality of life improvements along the way.
PM WORKOUT
Medley
182lb keg 50'
50' back to start
50' back to 182lb keg
182lb keg 50'
100lb keg 50'
50' back to start
50' backwards prowler drag loaded w/182lb keg
2 rounds of the above
100lb keg 50'
50' back to start
50' back to 100lb keg
100lb keg 50'
182lb keg 50'
50' back to start
50' backwards prowler drag loaded w/100lb keg
2 rounds of the above
Notes: Weather forecast was calling for lighting on Friday, and as much as I would like to be struck be lighting in the middle of a medley with a bunch of steel equipment in order to prove that I can come back from anything and God himself can't stop me, it would really hinder my contest prep, so I opted for a 2 a day today.
This was an awesome wakeup call. I was sucking wind something fierce. The sled drags were a bear w/182, which means it's what I need to make normal. I've got 10 weeks to really dial things in.
Focused on just giving it my all on the drags, and sprinting between implements when I could.
Tuesday, September 27, 2016
Training Log: Entry 2233
AM WORKOUT
SSB Squats
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
7x375+chains
10x295+chains
Notes: 3 chains per side. Limiting factor still seems to be my ability to keep my guts inside of me. I surmise that having my upperback round is crushing my lungs and esophagus on the concentric, which is making me want to vomit, but I got a B in High School biology during summer school so I could just be making all that up. Left hamstring was a little twangy, but not anything I couldn't work through.
Reverse hyper 270
4x11
superset w/
Standing ab wheel
4x8
Car deadlift simulator
5x2plates
5x3plates
1x4plates
1x5plates
1x6plates
7x7plates
Notes: Setting new AM baselines to work with. 7 plates will be my heavy work, and 6 my light. This was an excellent PR for straining; really pushed myself. Also, since I'm training in the AM, I'm exercising a lot of control on the eccentric to keep from making too much noise, which is really frying out my back.
General notes: Woke up at 193.2 this morning. Ate a LOT of meat through out the day yesterday, and stomach was really messed up over something. It's nice to be eating up as I prep for this show vs trying to cut weight.
AM WORKOUT
SSB Squats
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
7x375+chains
10x295+chains
Notes: 3 chains per side. Limiting factor still seems to be my ability to keep my guts inside of me. I surmise that having my upperback round is crushing my lungs and esophagus on the concentric, which is making me want to vomit, but I got a B in High School biology during summer school so I could just be making all that up. Left hamstring was a little twangy, but not anything I couldn't work through.
Reverse hyper 270
4x11
superset w/
Standing ab wheel
4x8
Car deadlift simulator
5x2plates
5x3plates
1x4plates
1x5plates
1x6plates
7x7plates
Notes: Setting new AM baselines to work with. 7 plates will be my heavy work, and 6 my light. This was an excellent PR for straining; really pushed myself. Also, since I'm training in the AM, I'm exercising a lot of control on the eccentric to keep from making too much noise, which is really frying out my back.
General notes: Woke up at 193.2 this morning. Ate a LOT of meat through out the day yesterday, and stomach was really messed up over something. It's nice to be eating up as I prep for this show vs trying to cut weight.
Monday, September 26, 2016
Training Log: Entry 2232
AM WORKOUT
Axle Strict Press
5xAxle
5x66
5x136
3x151
3x171
7x191
10x151 (Continental from floor)
Axle Clean and press (Clean once) 186
1x6
1x3
Notes: Strict pressing moved pretty smooth today. Goal was 6 at 191, managed 7. Continentals were awful, but they gave me a chance to practice recovery. On both sets of 186, I jacked up the second pull and caught the axle midway on my chest, but in both cases I was able to recover without dropping. On the second one, I practically folded in half backwards, but still got back into place. At that point, my grip spacing was all jacked up though and I was exhausted, but still, getting benefit from it.
Dips (upright)
120 reps
Notes: 2 sets of 60 with rest pausing. 41 reps in the first go. Was just pretty sacked at this point.
Axle curls
1x115
BACKWORK (performed between sets of everything else)
Lat pulldowns 140
5x13
Band pull aparts
5x20
Axle rows 186
4x10
Notes: Managed some more rows, but still kinda petering out. The pulldowns are working well. Really focusing on lat contraction.
General notes: Woke up at 192.0. Left knee is loose/clicky, but on the non-surgical side.
AM WORKOUT
Axle Strict Press
5xAxle
5x66
5x136
3x151
3x171
7x191
10x151 (Continental from floor)
Axle Clean and press (Clean once) 186
1x6
1x3
Notes: Strict pressing moved pretty smooth today. Goal was 6 at 191, managed 7. Continentals were awful, but they gave me a chance to practice recovery. On both sets of 186, I jacked up the second pull and caught the axle midway on my chest, but in both cases I was able to recover without dropping. On the second one, I practically folded in half backwards, but still got back into place. At that point, my grip spacing was all jacked up though and I was exhausted, but still, getting benefit from it.
Dips (upright)
120 reps
Notes: 2 sets of 60 with rest pausing. 41 reps in the first go. Was just pretty sacked at this point.
Axle curls
1x115
BACKWORK (performed between sets of everything else)
Lat pulldowns 140
5x13
Band pull aparts
5x20
Axle rows 186
4x10
Notes: Managed some more rows, but still kinda petering out. The pulldowns are working well. Really focusing on lat contraction.
General notes: Woke up at 192.0. Left knee is loose/clicky, but on the non-surgical side.
Sunday, September 25, 2016
Saturday, September 24, 2016
Training Log: Entry 2230
AM WORKOUT
(4) Axle Mat Pulls
5x123
5x156
5x226
1x316 (mixed grip)
1x406 (mixed grip)
1x456 (mixed grip)
11x516 (straps, touch and go, rest pause)
12x426 (straps, dead stop)
DOH Hold 226, 39 seconds
Notes: This was another ass kicker of a Saturday morning workout, but things went well. I am incredibly pleased with that set of 456. Comp weight for the medley is 465, and that's most likely with a Rogue type axle (1.9" w/powder coat). If I can hit that with my Ironmind axle first thing in the morning, I'll have zero issues in the show.
Did a better job not shredding my knee caps this time. Axle has been rough on them.
GHR Sit Ups w/25lbs
2x8
1x7
1x6
Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
RESTPAUSE (15 deep breaths between sets)
8x370
4x370
2x370
1x370
8x280
4x280
2x280
8x280
Notes: Oh my god ending that workout with 8 reps is such a terrible idea. I'm enjoying the consistent progress on that top set; feels like coming back into my top form.
General notes: Woke up at 192.0 this morning. Not feeling too awful from my cheat meal.
AM WORKOUT
(4) Axle Mat Pulls
5x123
5x156
5x226
1x316 (mixed grip)
1x406 (mixed grip)
1x456 (mixed grip)
11x516 (straps, touch and go, rest pause)
12x426 (straps, dead stop)
DOH Hold 226, 39 seconds
Notes: This was another ass kicker of a Saturday morning workout, but things went well. I am incredibly pleased with that set of 456. Comp weight for the medley is 465, and that's most likely with a Rogue type axle (1.9" w/powder coat). If I can hit that with my Ironmind axle first thing in the morning, I'll have zero issues in the show.
Did a better job not shredding my knee caps this time. Axle has been rough on them.
GHR Sit Ups w/25lbs
2x8
1x7
1x6
Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
RESTPAUSE (15 deep breaths between sets)
8x370
4x370
2x370
1x370
8x280
4x280
2x280
8x280
Notes: Oh my god ending that workout with 8 reps is such a terrible idea. I'm enjoying the consistent progress on that top set; feels like coming back into my top form.
General notes: Woke up at 192.0 this morning. Not feeling too awful from my cheat meal.
Friday, September 23, 2016
Training Log: Entry 2229
Medley for 5 rounds
320lb yoke for 50'
100lb keg for 50'
Backwards prowler drag w/100lb keg for 50'
320lb yoke for 50'
3 trips
Notes: On the medley, some rounds had me Yoke, run keg to prowler and drag, and others had me yoke, prowler drag backwards, run keg back. Just depended on how the previous round ended equipmentwise.
On the very last yoke trip, I finally found the strongman that was hiding inside me. Up until that point, yoke was feeling better and I was more comfortable than last time, but still just wasn't feeling the speed. I got myself mentally set, told myself I was going to go all out, and remembered to TALK to myself the entire time. Instead of my usual "Quick feet quick feet" it was "this is it this is it this is it", and I blazed through faster than on any other sets. I was letting the yoke carry me and my feet move quickly. I definitely am starting to remember again. Contest weight is going to be 200lbs heavier than this, but all I need is to get the feet moving again and the strength will easily follow.
Woke up at 191.0. Cheat meal this week was a plate of fried rice and 3 entrees at a local chinese place. Pretty light; I might go heavier through out the weekend.
Medley for 5 rounds
320lb yoke for 50'
100lb keg for 50'
Backwards prowler drag w/100lb keg for 50'
320lb yoke for 50'
3 trips
Notes: On the medley, some rounds had me Yoke, run keg to prowler and drag, and others had me yoke, prowler drag backwards, run keg back. Just depended on how the previous round ended equipmentwise.
On the very last yoke trip, I finally found the strongman that was hiding inside me. Up until that point, yoke was feeling better and I was more comfortable than last time, but still just wasn't feeling the speed. I got myself mentally set, told myself I was going to go all out, and remembered to TALK to myself the entire time. Instead of my usual "Quick feet quick feet" it was "this is it this is it this is it", and I blazed through faster than on any other sets. I was letting the yoke carry me and my feet move quickly. I definitely am starting to remember again. Contest weight is going to be 200lbs heavier than this, but all I need is to get the feet moving again and the strength will easily follow.
Woke up at 191.0. Cheat meal this week was a plate of fried rice and 3 entrees at a local chinese place. Pretty light; I might go heavier through out the weekend.
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