Training Log: Entry 2483
PM WORKOUT
Axle bench press 306
1x10
1x9
1x6
Close grip axle bench 256
1x10
1x9
1x7
Swiss bar incline bench 200
3x10
Dips
1x40 (not a PR, but that's still pretty cool)
2x30
Notes: 2:45 between sets of benching, 2:00 between dips. Moving up on the flat bench was the right call. 306 was challenging but managable. I re-tapped my j-hooks to make the lift off smoother too. My shoulders are feeling a bit beat from training 3 days in a row with behind the neck pressing and squats, but now I'll have at LEAST 1 day off, if not 2, so that should be good.
Not nearly as hot today. Hopefully I still have a few more crazy days this season.
Wednesday, July 31, 2019
Tuesday, July 30, 2019
Training Log: Entry 2482
PM WORKOUT
GIANT SETS (squat-stone-hyper)
Buffalo bar squat
Barx8
140x8
230x8
320x8
390x8
320x8
Stone of steel extensions (loaded w/20lbs and spacers)
6x3
Reverse hyper 430
6x10
Notes: 3:45 between sets. 390 was just right for the topset. Super challenging, but got it done. The stone was getting slippery at the end from all the sweat. I may need to wear one of my ghetto grip shirts next time. Might just cut off the sleeves to make it viable. Still, it was good practicing it under poor conditions, as I'm still hitting the triple extension pretty well. Back was super blown up when all of this was done. Thinking I may throw in axle continentals in place of the stone on a few workouts just to keep that grooved.
PM WORKOUT
GIANT SETS (squat-stone-hyper)
Buffalo bar squat
Barx8
140x8
230x8
320x8
390x8
320x8
Stone of steel extensions (loaded w/20lbs and spacers)
6x3
Reverse hyper 430
6x10
Notes: 3:45 between sets. 390 was just right for the topset. Super challenging, but got it done. The stone was getting slippery at the end from all the sweat. I may need to wear one of my ghetto grip shirts next time. Might just cut off the sleeves to make it viable. Still, it was good practicing it under poor conditions, as I'm still hitting the triple extension pretty well. Back was super blown up when all of this was done. Thinking I may throw in axle continentals in place of the stone on a few workouts just to keep that grooved.
Monday, July 29, 2019
Training Log: Entry 2481
PM WORKOUT
SUPERSETS (press-pulldown)
Axle strict press
5xAxle
5x66
5x146
5x166
11x191
9x191 (push press)
Lat pulldown 100
6x10
GIANT SETS (press-dip-raise-pull aparts: odd set behind the neck barbell, even sets axle strict)
Behind the neck barbell press 105lbs
2x10
1x8
Axle strict press 146
1x10
2x8
Dips
6xF
DB lateral raise 20lbs
6x12
Band pull aparts
6x12
Run the rack curls (no rest between sets)
30x10lbs
25x15
20x20
15x25
10x30
5x35
Notes: 3:45 between heavy presses, 2:00 between giant sets. Bringing in the push presses this cycle in case the comp in Oct pans out. I had more in me on that set, but ended up running the plates into the garage door engine/motor, so needed to adjust midset. Strength on presses in general is almost all the way back.
Wore a hat this session to try to keep the sweat out of my eyes. Soaked the brim and had it all run out like a funnel. Honestly thought my roof had sprung a leak for a second.
Behind the neck presses are still causing no issues. Just gonna keep riding it out.
Toward the end on the curls, I went with alternating arm rather than both at the same time. Made it more viable. Currently enjoying this method, as it's letting me get in good volume without going high on the weight.
PM WORKOUT
SUPERSETS (press-pulldown)
Axle strict press
5xAxle
5x66
5x146
5x166
11x191
9x191 (push press)
Lat pulldown 100
6x10
GIANT SETS (press-dip-raise-pull aparts: odd set behind the neck barbell, even sets axle strict)
Behind the neck barbell press 105lbs
2x10
1x8
Axle strict press 146
1x10
2x8
Dips
6xF
DB lateral raise 20lbs
6x12
Band pull aparts
6x12
Run the rack curls (no rest between sets)
30x10lbs
25x15
20x20
15x25
10x30
5x35
Notes: 3:45 between heavy presses, 2:00 between giant sets. Bringing in the push presses this cycle in case the comp in Oct pans out. I had more in me on that set, but ended up running the plates into the garage door engine/motor, so needed to adjust midset. Strength on presses in general is almost all the way back.
Wore a hat this session to try to keep the sweat out of my eyes. Soaked the brim and had it all run out like a funnel. Honestly thought my roof had sprung a leak for a second.
Behind the neck presses are still causing no issues. Just gonna keep riding it out.
Toward the end on the curls, I went with alternating arm rather than both at the same time. Made it more viable. Currently enjoying this method, as it's letting me get in good volume without going high on the weight.
Friday, July 26, 2019
Training Log: Entry 2480
PM WORKOUT
MAX EFFORT LOWER
Trap bar lift (high handle)
5x135
5x225
3x315
1x405
1x495
1x585
1x635
1x700 (25lb PR from last week)
0x715
0x605
GIANT SETS (deadlift-hyper-squat)
(2) Deficit axle deadlifts 316
3x10
Reverse hyper 320
3x10
Buffalo bar squat 190 (flat soled shoes)
3x10
Notes: 3:45 between the set of 585 and 635. 2:00 between giant sets. Wanted to note that, last week, I didn't break out the straps until after the 515 set, and this week went with 495. Grip strength is solid. I'm also only resting as long as it takes to change plates on the warm-ups until after the 585 set. But all of that is just boilerplate compared to the fact that I pulled 700 freaking pounds off the floor for the first time ever. And it was easy. The 635 flew up, and 700 wasn't nearly the struggle that 675 was. Got greedy though, and it shows. Lesson learned, and I knew it, but still: get a PR, shut it down. I thankfully didn't grind on those 0s: just went for the pull and felt nothing there.
Was debating between adding sets and adding weight on the giant set, but was pressed for time and went with the latter. Still think I'm getting a solid training effect from this. Definitely doing a better job getting my hips where I want them. The squats are light and bouncy. I think, in an ideal construct, I'd chase the giant set with a squat till I die set. Might look into that.
Going to swap out ME movements. I think 2 weeks works for me. 1 week to learn the movement, 1 week to push it with the new mastery, then move away from it before I get stale.
PM WORKOUT
MAX EFFORT LOWER
Trap bar lift (high handle)
5x135
5x225
3x315
1x405
1x495
1x585
1x635
1x700 (25lb PR from last week)
0x715
0x605
GIANT SETS (deadlift-hyper-squat)
(2) Deficit axle deadlifts 316
3x10
Reverse hyper 320
3x10
Buffalo bar squat 190 (flat soled shoes)
3x10
Notes: 3:45 between the set of 585 and 635. 2:00 between giant sets. Wanted to note that, last week, I didn't break out the straps until after the 515 set, and this week went with 495. Grip strength is solid. I'm also only resting as long as it takes to change plates on the warm-ups until after the 585 set. But all of that is just boilerplate compared to the fact that I pulled 700 freaking pounds off the floor for the first time ever. And it was easy. The 635 flew up, and 700 wasn't nearly the struggle that 675 was. Got greedy though, and it shows. Lesson learned, and I knew it, but still: get a PR, shut it down. I thankfully didn't grind on those 0s: just went for the pull and felt nothing there.
Was debating between adding sets and adding weight on the giant set, but was pressed for time and went with the latter. Still think I'm getting a solid training effect from this. Definitely doing a better job getting my hips where I want them. The squats are light and bouncy. I think, in an ideal construct, I'd chase the giant set with a squat till I die set. Might look into that.
Going to swap out ME movements. I think 2 weeks works for me. 1 week to learn the movement, 1 week to push it with the new mastery, then move away from it before I get stale.
Wednesday, July 24, 2019
Training Log: Entry 2479
LUNCH HOUR WORKOUT
Axle bench press 301
2x10
1x8
Close grip axle bench 256
1x10
1x7
1x8
Swiss bar incline bench 200
2x10
1x9
Dips
2x32
1x26
Sets of 5 of standing ab wheel between sets of benching
Notes: 3:05 between sets of benching, 2:00 between sets of dips. Need to retape the j-hooks, as I think that will help make benching smooth, but otherwise I came into this pretty strong. Really just had to give the swiss bar some solid effort to see it move. I'm going to up the weight on flat bench next session: I've been at 301 for a LONG time and some heavier weight should bring about some stimulus. I might drop the weight on the close grip to compensate: we'll see.
LUNCH HOUR WORKOUT
Axle bench press 301
2x10
1x8
Close grip axle bench 256
1x10
1x7
1x8
Swiss bar incline bench 200
2x10
1x9
Dips
2x32
1x26
Sets of 5 of standing ab wheel between sets of benching
Notes: 3:05 between sets of benching, 2:00 between sets of dips. Need to retape the j-hooks, as I think that will help make benching smooth, but otherwise I came into this pretty strong. Really just had to give the swiss bar some solid effort to see it move. I'm going to up the weight on flat bench next session: I've been at 301 for a LONG time and some heavier weight should bring about some stimulus. I might drop the weight on the close grip to compensate: we'll see.
Tuesday, July 23, 2019
Training Log: Entry 2478
PM WORKOUT
GIANT SETS (squat-stone-hyper)
SSB front squat
10xBar
10x115
10x155
10x205
10x275
10x225
Stone of steel lap and extension (stone loaded w/10lbs and all spacers)
6x3
Reverse hyper 430
6x8
Notes: 3:45 between sets. My left knee is feeling the best it ever has in years. My wife also no longer has headaches. I'm thinking my previous location had some sort of atmospheric pressure issues, because aches and pains are reduced. Felt very smooth on the front squats as a result, and I think I have some room in me to make the progression on these bigger than 25s and 45s. We'll have to see next time.
Stone is feeling solid. Sweat makes it slipper, but that's just more to overcome. With a 10lb plate and all the spacers, that's effectively 25lbs loaded into the stone. Going to keep adding weight until it gets stupid.
Pretty sure this is the heaviest I've ever loaded the reverse hyper. Felt amazing. Between this and the stone, back is getting seriously hammered.
PM WORKOUT
GIANT SETS (squat-stone-hyper)
SSB front squat
10xBar
10x115
10x155
10x205
10x275
10x225
Stone of steel lap and extension (stone loaded w/10lbs and all spacers)
6x3
Reverse hyper 430
6x8
Notes: 3:45 between sets. My left knee is feeling the best it ever has in years. My wife also no longer has headaches. I'm thinking my previous location had some sort of atmospheric pressure issues, because aches and pains are reduced. Felt very smooth on the front squats as a result, and I think I have some room in me to make the progression on these bigger than 25s and 45s. We'll have to see next time.
Stone is feeling solid. Sweat makes it slipper, but that's just more to overcome. With a 10lb plate and all the spacers, that's effectively 25lbs loaded into the stone. Going to keep adding weight until it gets stupid.
Pretty sure this is the heaviest I've ever loaded the reverse hyper. Felt amazing. Between this and the stone, back is getting seriously hammered.
Monday, July 22, 2019
Training Log: Entry 2477
PM WORKOUT
SUPERSETS (press-pulldown)
Axle strict press
5xAxle
5x66
5x166
3x186
9x206
9x186
Lat pulldowns 90
6x15
GIANT SETS (press-dip-raise-pull apart. Axle on odd sets, behind the neck barbell press even)
Axle strict press 141
3x10
Dips
3xFailure
DB lateral raise 20lbs
3x11
Band pull aparts
3x12
Behind the neck barbell press 100
3x10
Dips
3xFailure
DB lateral raise 20
3x11
Band pull aparts
3x12
DB curls run the rack (no rest between sets)
25x10lbs
20x15
15x20
10x25
5x30
Notes: 3:45 between heavy presses, 2:00 between giant sets. That topset on press was awesome. It's not a PR, but it's only 1 rep dropped from 10lbs raised from last week, whereas traditionally 2 reps correlate to 10lbs. Strength is moving upward, which was also demonstrated in the supplemental work. I about threw the axle through the roof on the first set.
On that note, my aggression is on high these days. I'll just be driving down the road and outta nowhere wanna rip the steering wheel off. Not hitting traffic or anything to cause aggravation: just spikes of aggression. Was seeing some of this before the move too. I'm finding this seems to correlate with when I've hit my stride nutritionally. Just firing on all cylinders at the moment.
Still no idea what I'm weighing these days.
PM WORKOUT
SUPERSETS (press-pulldown)
Axle strict press
5xAxle
5x66
5x166
3x186
9x206
9x186
Lat pulldowns 90
6x15
GIANT SETS (press-dip-raise-pull apart. Axle on odd sets, behind the neck barbell press even)
Axle strict press 141
3x10
Dips
3xFailure
DB lateral raise 20lbs
3x11
Band pull aparts
3x12
Behind the neck barbell press 100
3x10
Dips
3xFailure
DB lateral raise 20
3x11
Band pull aparts
3x12
DB curls run the rack (no rest between sets)
25x10lbs
20x15
15x20
10x25
5x30
Notes: 3:45 between heavy presses, 2:00 between giant sets. That topset on press was awesome. It's not a PR, but it's only 1 rep dropped from 10lbs raised from last week, whereas traditionally 2 reps correlate to 10lbs. Strength is moving upward, which was also demonstrated in the supplemental work. I about threw the axle through the roof on the first set.
On that note, my aggression is on high these days. I'll just be driving down the road and outta nowhere wanna rip the steering wheel off. Not hitting traffic or anything to cause aggravation: just spikes of aggression. Was seeing some of this before the move too. I'm finding this seems to correlate with when I've hit my stride nutritionally. Just firing on all cylinders at the moment.
Still no idea what I'm weighing these days.
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