Training Log: Entry 2581

PM WORKOUT (yesterday's)

MAX EFFORT LOWER

(27) Chain Suspended SSB Abominations
5xSSB
5x155
5x205
3x245
1x295
1x335
1x385
1x425
1x385

High Handle Trap Bar lifts
55x405lbs

Notes: Got behind schedule and needed to do a quick-ish workout.  My original plan was chain suspended good mornings, but what they ended up becoming was something existing in the middle of a squat and a good morning, but whatever it was had me straining like hell so it did it's job.  The (27) is measuring how many chain links I had to create the loop so I can evaluate the distance of the ROM. The weight wasn't far enough out in front of me to be a real deal good morning, but it's hard to achieve that without ending up on my toes when they're chain suspended, at least for ME work, so we end up with the abomination.

I was hurting by the time I got to the trap bar lifts.  That never pain is pretty much gone for the most part, but my legs still weren't fully recovered from the squat workout I did previously.  It's actually partially why I'm behind, schedule, as I tried a trap bar ME workout the previous day and couldn't get through the warm-ups.  That I managed to get to 38 before the first rest pause was a shock, as the first rep felt hard.  I'm actually thinking about making this my primary supplemental work at this point.  It'll carry over well to the car deadlift, and it's definitely taxing me.

I'm pretty excited about how the new squat protocol I'm using is already causing problems, as it means I can now work on solutions for that too.  I'm thinking about including a daily SSB front squat workout as a feeder workout to quickly get over leg soreness.  Something like 20 reps of 135lbs.  I'll see if it pans out.   

Training Log: Entry 2580

PM WORKOUT

Swiss bar incline press 260
1x10
1x9
1x6

Axle bench press 281
1x10
1x7
1x6

Close grip axle bench 241
1x10
1x8
1x6

Dips
1x30
1x24
1x22

Standing ab wheel between benching 4x8, sets of 7 for rest

Notes: 2:25 between benching, 2:00 between dips.  This workout was rough.  Finished my 3rd night shift and got 5 hours of sleep before grabbing a quick meal, doing some grocery shopping with the family and hitting this.  Was just fading between sets.  Had some difficulty unracking the swiss bar incline: it's getting REALLY heavy now.  I just need to hold on until the rest periods get long again.

Nerve pain is getting better.  Still getting twinges, but not nearly as constant as it was a few days ago.  Traced the source to the right hamstring.  Not sure what I did to it, but there's a spot on it I can press on to trigger the issue.  Maybe a pinched nerve somewhere.

Training Log: Entry 2579

PM WORKOUT

Buffalo bar Squat
5xBar
5x140
3x230
1x320
1x370

REST PAUSE (12 deep breaths between sets)
6x410
3x410
2x410
1x410
8x320
4x320
2x320
1x320

Notes: I've been dreading my squat workouts to the point that I was putting them off and getting behind in my training.  This pretty much always seems to happen with squat training.  I can figure out presses, deads and benches just fine, but nothing ever settles in well for squatting.  So I decided to come back to something that has ALWAYS worked whenever I used it, despite the ill effects it tends to result in (persistent knee pain on the reconstructed knee, multiday soreness, degrades in deadlift workouts).

I DO plan to take some lessons I've learned from previous stuff, and I think I might turn this into a 2 a day similar to what I've been doing with the press workouts.  I still want to keep keg cleans or stones in this and reverse hypers, and I may look into throwing in some shrugs.

Cut this one on the short side for a variety of factors.  I'm working nights for the next 3 days, so my schedule is messed up, and with my kid home from school I gotta be more available.  However, I've also been doing with some weird nerve pain for the past 3 or so days.  It started off in the glute, then migrated down to the quad, and is now back in the glute and hamstring.  Strikes outta nowhere and hits about an 8 on the pain scale.  Stops me in my tracks.  But it doesn't seem to be stopping me at all for training.  I was actually limping into the power rack, hitting the squat, then limping out.  Just something I gotta keep a watch on.

Along with that, even though this is a buffalo bar, my right shoulder is still rather non-plussed.  Might actually look into bringing the grip slightly out.

Otherwise though, just gonna keep riding this program out. Be nice to get the squats back up.

Training Log: Entry 2578

PM WORKOUT

SUPERSETS (Press-pulldown)

Axle strict press
5xAxle
5x66
5x156
5x186
12x201
https://www.youtube.com/watch?v=TyKp-xzwUSM
Keg clean and press away
10x185

Lat pulldowns 125
6x10

GIANT SETS (press-dip-raise-pull aparts: Sets 1 and 4: trap bar, sets 2 and 5: axle, sets 3 and 6: log)

Trap bar press 135
2x10

Axle strict press 186
1x10
1x6

Log clean and press away 170
1x10
1x7

Dips
6xFailure

DB lateral raise 25s
4x15
2x14

Band pull aparts
6x12

Poundstone curls
108xAxle

Notes: 3:45 between heavy presses, 2:00 between giant sets.  This was a not quite 2 a day, as I more just had a longish break between main and supplemental work (40 minutes or so).  Topset was pretty solid.  Keg felt awful, but I also had a small open wound on my right hand that sucked for gripping and pressing.

Made it to 100 reps on the curls before having to break.  It's moving well.

Right shoulder was feeling almost entirely better by the time I got to this workout.  It may just be a case of destroying it on Monday and letting it heal until I do it all over again.

Training Log: Entry 2577

PM WORKOUT

EVENTS

Power keg bearhug carries

6x1x36' w/200lbs
1x108' w/150lbs

Notes: I did 6 single lengths of 36' with 30 seconds between rounds, then rested 2 minutes for the final long distance one.  Trying to focus on getting my footwork faster and making the weight do some of the work.  I may need to start chalking up to keep my hands from slipping, but I'm getting stuff out of it if nothing else.

Had another co-worker comment that I'm looking bigger, so at least the weight gain appears to be moving in the right direction.  If I was getting fatter, people would be too polite to mention it, haha.

Training Log: Entry 2576

LUNCHTIME WORKOUT

Mad Effort Lower

High handle trap bar lift
5x135
5x225
3x315
1x405
1x495
1x585
1x675
0x655
1x655
50x405

https://www.youtube.com/watch?v=PUTyV7d_xxI

Notes: Had a compressed schedule so went with something that was easy to set up, rather than the chain suspended good mornings.  I just got nothing left in me as far as heavy singles go on the trap bar.  It's crazy: 700 was moving easy a few months back.  I'm gonna guess I've just burnt out on the movement.  I'm at least setting PRs on the rep stuff.  That 50 reper served as redemption, and it's 10 reps over my last best effort at that weight.  My quads were actually starting to fail at the end, which is new for me. 

Training Log: Entry 2575

AM WORKOUT

Swiss bar incline bench 255
3x10

Axle bench press 281
1x10
1x7
1x5

Close grip axle bench 246
1x10
1x7
1x8

Dips
1x34
1x29
1x25

Standing ab wheel between sets of benching (4x8, sets of 7 for the rest)

Notes: 2:45 between benching, 2:00 between dips.  My abs are going from "blurry" to "please send a search party", but just when I think about dialing back the food I have a day like this and it reminds me of the positive effects of all the eating.  I barely made it out alive last week swiss bar benching 250 for 3x10 with an extra 20 seconds of rest per set, and today I felt even stronger.  The weight feels heavier and heavier each week, but I rise to the occasion.  The flat bench continues to suffer as a result, but I'm at peace with that.  In truth, if the incline eclipses my flat bench, that'd be just dandy. 

I shoulda gotten 8 on the second set of close grip, but the bar drifted too far away and I had to fight to get it back into place.


My right shoulder is basically useless for anything outside of lifting weights.  Just keeps snagging and sending nerve pain through my body.  Once again, upsetting since it's a result of taking off a jacket.  I may take more drastic measures soon to force to play nice.  It may be time to throw in some more back work to get it some more stability.