Training Log: Entry 2428

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 16 (WEEK 4, WORKOUT 4)


AM WORKOUT
Axle bench press 281
2x10
1x9

CG axle bench press 236
2x10
1x9

Swiss bar incline bench 200
3x10

Dips
1x27
2x20

Notes: 2:20 between sets.  This was a fantastic workout.  It's a shame to finally reach a snag on the flat bench, but the other two movements saw some serious progress, and in general I was feeling strong.  Plan for next week is to still increase weight across all movements.  29 out of 30 reps is close enough, and I run the risk of regression keeping the weight the same and trying to eek out the final rep.  As the rest times get shorter, it's a question of holding on until I can increase them again. Left elbow still hit or miss: felt myself straining it a little on the final set of dips.

Woke up at 202.6.  Stomach is upset, don't know why.  Cheat meal tonight will be stuffed crust pizza and maybe a dessert, in prep for the squatpocolypse Saturday morning.  Been thinking more, and I think I'm going to go 16 on the first set and then 7x12.  That seems to be settling better with me psychologically.

Training Log: Entry 2427

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 14 (WEEK 4, WORKOUT 2)

AM WORKOUT

Axle strict press 146
1x12
8x11*

SUPERSET W/

Band pull aparts
9x10

Axle curls 108
3x10
2x8

Notes: 3:50 between sets.  Put an asterisk on it because I had to rack the axle on the 9th rep of the final set, take a few breaths, then finish it.  Biggest x-factor was hitting the bench workout yesterday.  Woke up and the front delts were pretty pissed off.  I think coming into this fresh it woulda been no problem, but it was still a solid challenge.  Really letting the slop creep in on the curls, but it seems to be paying off.  Ran out of time for the lateral raises, might get them in later.

Woke up at 201.8.

Training Log: Entry 2426

DEEP WATER WORKOUT 13* (WEEK 4, WORKOUT 1)

AM WORKOUT

Axle bench press 276
3x10

Close grip axle bench press 236
1x10
1x9
1x7

Incline swiss bar bench 200
1x10
1x9
1x7

Dips
1x25
1x22
1x21

Notes: 2:50 between sets.  Workout rotation still a little jacked up for the holidays, but I got it all in in some way.  This is now 50lbs up on my bench since starting the program, it's getting pretty nuts.


No weigh in this morning.

Training Log: Entry 2425

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 12* (WEEK 3, WORKOUT 4)

LUNCHTIME WORKOUT

Texas Deadlift Bar touch and go deadlifts 368
1x12
8x11

Box jumps
5x10

Buffalo bar squats 225
1x20
1x10

Notes: 3:45 between sets.  Put an asterisk up because this was supposed to be the bench workout, but a slight audible called today.  Wife has company in town and schedule is getting a little adjusted, and I found myself with a large window of freetime so I decided to take it.  Kept the rest consistent between rounds: no struggling at the end.  I imagine a lunch time workout the day after Thanksgiving was a big part of it.  I've had zero high carb meals since starting the beginner program, so a day of moderate carbs with some dessert felt like rocket fuel.

I must admit I am a coward when it comes to box jumps.  Set up the plyo box again and found my mind's internal govenor preventend me from landing.  Just didn't have the confidence in it.  I have a plan though: I'm going to start from the horse stall mat next time to reduce the height slightly, and use a ROM progression approach to work up to the real height.  Focused on going for max height today with the jumps I did.

Squats looked awful, even for me. Feet were all jacked up.

Woke up at 201.0.  Need to focus on getting in more calories, as I'm soon approaching the hardest workout of the program.

Training Log: Entry 2424

PM WORKOUT

Prowler

Notes: Just going to describe this.  Wore my 45lb vest.  Low handle push 50'/reverse drag 50' twice w/150lbs loaded and zero rest, strip 50lbs off, repeat for 2 rounds, strip 50lbs off, 1 more round.  Pointing my toes forward really seemed to pay off.

Woke up at 201.6.

Training Log: Entry 2423

DEEP WATER WORKOUT  11 (WEEK 3, WORKOUT 3)

LUNCHTIME WORKOUT

Power cleans 148lbs
1x12
8x11

Chins
1x18

Notes: 3:50 between sets. First few sets of cleans were rough, but after that I found my groove.  I have "double extension" rather than triple, in that it's either my ankles and hips, hips and traps, or ankles and traps that extend, but never all 3 at the same time.  Still some manner of progress.  I owe 2 sets of clean pulls, but those are just going to be a wash.

Went for the AM workout today.  Made it through 2 sets of chins (22 and 21 reps respectively), 1 set of clean pulls and 1 set of cleans before work called me in early.  At least I wasn't halfway through the workout, as then I woulda been pissed.  I'll get it done at lunch.

That said, I think I'm going to need to move the clean pulls to the end of the workout on the weeks I do squats.  My hamstrings were feeling fine this morning, and then after 1 set of pulls they tightened right up again.  Same thing happened last time.  Puts me in a bad place for cleans.

Woke up at 200.8.  Had some bad GI issues.  Think a batch of pork ribs I made was ultimately a failure.

Training Log: Entry 2422

DEEP WATER INTERMEDIATE BRIDGE WORKOUT 10 (WEEK 3, WORKOUT 2)

Axle push press 161
1x12
8x11

superset w/

Band pull aparts
1x12
8x11

DB lateral raise
10x35
2x10x30

Axle curls
1x50

Notes: 3:50 between sets.  Probably my best day of push presses.  Legs were absolutely shot from the squats, could barely bend them at the start, which meant I got a lot of my hips into it.  No re-racks.  Right elbow is still a little tender from my time with the tire iron yesterday, so I cut the weight off the curls and just did some reps to get blood flowing.

Woke up at 203.4.  Been a long time since I was this heavy.