Training Log: Entry 2399
AM WORKOUT
Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
1x280
5x310
5x350
5x390
5x5x350
GHR sit ups w/10lb plate behind head
4x8
DB bench press 105
4x8
Band pull aparts
5x20
DB rows 105
1x15
Notes: First time in 2 months I managed to squat without knee pain. My self made rehab seems to have paid off. Need to keep it up. Think my squat can start being good again as a result. Intense training session with the Squatting and DB benching supersetted, but once again felt strong in it.
Woke up at 194.0.
Tuesday, November 28, 2017
Monday, November 27, 2017
Training Log: Entry 2398
AM WORKOUT
Axle Strict Press
5xAxle
5x66
5x136
5x171
5x191
5x216
5x5x191
Weighted NG chins 55
1x10
4x8
Viking squats 115
5x10
Band pull aparts
5x20
DB lateral raise dropset
8x30
8x25
8x20
8x15
8x10
Notes: This was a great workout. Really felt strong. The topset of axle press was a grind, but not the hardest one of my life, and I made it through the full 5x5 without issue, minus some light headedness. Supersetted chins and warm-ups of presses, then supersetted the 5x5 of press w/ 5x10 Viking squats. Left knee continues to improve. Pain has migrated back to the IT band.
Woke up at 194.4.
AM WORKOUT
Axle Strict Press
5xAxle
5x66
5x136
5x171
5x191
5x216
5x5x191
Weighted NG chins 55
1x10
4x8
Viking squats 115
5x10
Band pull aparts
5x20
DB lateral raise dropset
8x30
8x25
8x20
8x15
8x10
Notes: This was a great workout. Really felt strong. The topset of axle press was a grind, but not the hardest one of my life, and I made it through the full 5x5 without issue, minus some light headedness. Supersetted chins and warm-ups of presses, then supersetted the 5x5 of press w/ 5x10 Viking squats. Left knee continues to improve. Pain has migrated back to the IT band.
Woke up at 194.4.
Saturday, November 25, 2017
Training Log: Entry 2397
AM WORKOUT
NG chins
50 reps
Texas deadlift bar deadlifts (touch and go)
5x135
5x255
1x345
5x415
5x470
5x525
5x5x470
Band pull aparts
5x20
Weighted Dips (stripset)
5x105
10x80
15x55
12+5+3x30 (rest pause)
Viking squats (stripset)
10x105
10x95
10x85
10x75
10x65
Reverse hyper 180
1x50
Notes: Took my time and enjoyed myself this workout. Deads were heavy but solid. First time doing weighted dips in a LONG time. They felt "right". Just sorta natural. They tend to trash my elbows, so I don't do them too often, but I liked the stripset and will probably make it a more regular thing.
Viking squats are light but accomplishing my goal. Left knee is getting worked well and starting to wake back up. I think this will get my squat back to something decent.
Woke up at 193.8. Eating pumpkin cheesecake in the morning rather than fruit until it's gone. Holidays are good to me.
AM WORKOUT
NG chins
50 reps
Texas deadlift bar deadlifts (touch and go)
5x135
5x255
1x345
5x415
5x470
5x525
5x5x470
Band pull aparts
5x20
Weighted Dips (stripset)
5x105
10x80
15x55
12+5+3x30 (rest pause)
Viking squats (stripset)
10x105
10x95
10x85
10x75
10x65
Reverse hyper 180
1x50
Notes: Took my time and enjoyed myself this workout. Deads were heavy but solid. First time doing weighted dips in a LONG time. They felt "right". Just sorta natural. They tend to trash my elbows, so I don't do them too often, but I liked the stripset and will probably make it a more regular thing.
Viking squats are light but accomplishing my goal. Left knee is getting worked well and starting to wake back up. I think this will get my squat back to something decent.
Woke up at 193.8. Eating pumpkin cheesecake in the morning rather than fruit until it's gone. Holidays are good to me.
Friday, November 24, 2017
Training Log: Entry 2396
EMOM workout
Stone of steel over bar (set to 20 hole, 50lbs and some spacers loaded)
Remaining of time on Airdyne
10 rounds
https://youtu.be/XCm32Dp7ZNI
Notes: Just something I came up with to combine a few toys. I like it. Good way to practice under fatigue.
Woke up at 193.8.
EMOM workout
Stone of steel over bar (set to 20 hole, 50lbs and some spacers loaded)
Remaining of time on Airdyne
10 rounds
https://youtu.be/XCm32Dp7ZNI
Notes: Just something I came up with to combine a few toys. I like it. Good way to practice under fatigue.
Woke up at 193.8.
Thursday, November 23, 2017
Training Log: Entry 2395
AM WORKOUT
Axle bench press
5xAxle
5x136
5x186
5x226
5x256
5x291
5x10x226
Lat pulldown 160
5x8
Viking squat 95
5x10
Band pull aparts
5x20
DB rows 105
1x21
Full ROM plate raise 7.5kg
1x70
Notes: For the 5x10 on bench, I did a giant set of the viking squats and pull aparts. Starting to think the left knee is getting some arthritis, and looking through training, what I've changed recently is reduced the frequency of knee flexion work, so I'm trying to bring that back, even if it's going "off program". Viking squats, SSB squats and buffalo bar squats are on the radar, and on my non-training time I'm making a concentrated effort to use my left knee more.
Beyond that, this was a solid workout. Things were smooth.
Woke up at 193.2.
AM WORKOUT
Axle bench press
5xAxle
5x136
5x186
5x226
5x256
5x291
5x10x226
Lat pulldown 160
5x8
Viking squat 95
5x10
Band pull aparts
5x20
DB rows 105
1x21
Full ROM plate raise 7.5kg
1x70
Notes: For the 5x10 on bench, I did a giant set of the viking squats and pull aparts. Starting to think the left knee is getting some arthritis, and looking through training, what I've changed recently is reduced the frequency of knee flexion work, so I'm trying to bring that back, even if it's going "off program". Viking squats, SSB squats and buffalo bar squats are on the radar, and on my non-training time I'm making a concentrated effort to use my left knee more.
Beyond that, this was a solid workout. Things were smooth.
Woke up at 193.2.
Wednesday, November 22, 2017
Training Log: Entry 2394
AM WORKOUT
Buffalo bar Squats
5xBar
5x140
3x190
1x230
5x265
5x310
5x350
5x10x265
Standing ab wheel
4x8
DB curls 35
5x10
Band pull aparts
5x20
Neck harness 45
4x25
Notes: Sets of everything between squats. Left knee became achy from this workout, but not like it's been in the past month where I couldn't get through a workout. I've been rolling the knee out every night, and I think it's helping. Also recovered better from this compared to last cycle, but it still sucks pretty good.
Woke up at 192.2. Thanksgiving is going to be good to me.
AM WORKOUT
Buffalo bar Squats
5xBar
5x140
3x190
1x230
5x265
5x310
5x350
5x10x265
Standing ab wheel
4x8
DB curls 35
5x10
Band pull aparts
5x20
Neck harness 45
4x25
Notes: Sets of everything between squats. Left knee became achy from this workout, but not like it's been in the past month where I couldn't get through a workout. I've been rolling the knee out every night, and I think it's helping. Also recovered better from this compared to last cycle, but it still sucks pretty good.
Woke up at 192.2. Thanksgiving is going to be good to me.
Tuesday, November 21, 2017
Training Log: Entry 2393
PM WORKOUT
Log viper and press away
5x100
5x145
5x170
5x180
5x10x145
Superset w/
Log rows
10x100
10x145
10x170
10x180
5x10x145
KB swings 85
1x50
Lateral raise stripset
10x25lbs
10x20
10x15
10x10
10x5
10x2.5
Mechanical advantage dropset chins
5x5
Band pull aparts
1x50
Notes:
This came in the mail today
A for real 12" log. Dirt cheap and free shipping. It definitely needs a little work on the welds and has some cosmetic damage from shipping, but for my uses it's going to be great. Took some video of my first test with it
https://youtu.be/Utl5XjcuT_o
This was a super fast workout, as I got called into work unexpectedly last night, got 3 hours of sleep and had to get things done to have my evening free. Got a solid pump out of it.
PM WORKOUT
Log viper and press away
5x100
5x145
5x170
5x180
5x10x145
Superset w/
Log rows
10x100
10x145
10x170
10x180
5x10x145
KB swings 85
1x50
Lateral raise stripset
10x25lbs
10x20
10x15
10x10
10x5
10x2.5
Mechanical advantage dropset chins
5x5
Band pull aparts
1x50
Notes:
This came in the mail today
A for real 12" log. Dirt cheap and free shipping. It definitely needs a little work on the welds and has some cosmetic damage from shipping, but for my uses it's going to be great. Took some video of my first test with it
https://youtu.be/Utl5XjcuT_o
This was a super fast workout, as I got called into work unexpectedly last night, got 3 hours of sleep and had to get things done to have my evening free. Got a solid pump out of it.
Subscribe to:
Posts (Atom)