Another long warmup. Agile 8, foam roller, hypers, small complex with oly bar
Cleans; stayed light, worked up to 2 sets of 220x3.
Stones; 250 stone to 52" 2 loads, then 3 loads in one motion. 2 more sets of 3 one motion. Raised bar to 64" 2 sets of 2 with the 250 to 64". This was good for the day. My back did not bother me and I felt like I had good power on both the one motion and that height
Giant set; 3 rouds of 15 reps, medium weight
high row
low row
seated face pull
Some more stretching and foam rolling. Got an accupuncture/chiro adjustment on Friday. The ART did not seem to be helping this nerve issue. I did feel better on Saturday night but it was right back to normal on Sunday and today. Will give it 2 more treatments before I start looking at other options. Piled down a ton of food on Saturday and then almost nothing yesterday. I hate hangovers thus why I hardly ever drink.
Standing log strict press w/chains; logx10, logx8, add chains(40lbs per side?)x3, x3, 110x3, 120x3, 130x3, 140x2-dammit. Really no idea on weight today, we just worked to a 3rm
Rolling triceps ext off floor; 45x8, 55x8, 60x8, 60x8
Chest supported t-bar row; 2 plates x 8, 4 plates x 8, 4 plates x 8, strip plate then 3 plates x 15 reps
Seated rear delt raise; 25x10, 45x10, 55x10
YTWL; I hate these, once again 8lbs kicked my ass
2 sets of light reverse hyper and that was it. Diet is still better overall but I’m only getting a really good day EOD. Will keep pushing
squat cleans; 3 or 4 light sets up to 100kg, wrist felt better than it has in a while
snatch 3 or 4 light sets, up to 90kg
foam box squat; warmups, add purple and green band, 185x2x7, raise box up 2", 225x2, 315x2, 275x2. Good day of squatting. Band tension had to be at least 100lbs per side and I worked on a lower box than I have been. 10 sets kicked my azz
Log cleans; 180x5, 180x5, 270x3-dumbass, thought I went to 220, 220x3, 270x8 in 60 seconds, 220x15. Tore open another callaus on my pinky finger? What’s up with that?
Carry/drag medley; 220 sandbag for 60ft with light drag for 60ft - 2 runs of this
320 odd object for 60ft with a HEAVY sled drag for 60ft - 2 runs, second run put us all down for the count.
Happy with training right now. I sure hope training the clean and the press on seperate days works. Guess we will find out.
Spike worked well today, now let’s see if I can sleep. Very short warmup, so easy to go back to old habits.
Standing log strict press w/chains; logx8, logx8, add 80lbs chains, x3, x3, 110x2, 130x3, 140x3-had to use a bit a leg drive to pop the third, 110x4 plus 2 with push press. I think this lift has gone up. With chains that is around 220 at the top. Need a standing strict press of 250lbs right now.
Rolling db tricep ext on floor; 40x10, 40x8, 50x8, 60x8, 60x8
Chest supported row; up to 3 plates for 8 reps. Right elbow not feeling this today
Seated rear delt/shrug; 40x10, 60x10, 60x10
YTWL; 8lbs for 10 reps in each spot. I am so happy we are done with these.
My eating is shitty right now on the weekends. Today was pretty good.
8:00 big breakfast burrito
10:00 big shake
12:00 PB&J
1:30 beef and bean burrito
4:00 half of big shake
6:00 second half of shake
7:30 steak and green beans
8:00 5 peanut butter cookies and 2 glasses of whole milk. This was a bad idea, too much food in too short of time. They were so good hot out of the oven though! I don’t think a shake is going to happen tonight.
Long warmup. Agile 8, lots of foam rolling, light snatch, reverse hypers and 2 trips of 120ft with the sled
Squat; warmups, 225+green band wrapped over the plates, 2 reps, 2 reps, add low foam box, 2 reps, 2 reps, take away box, 2 reps, 2 reps, now 315+purple bands over the top to low foam box for a single. Squats felt very good today, I felt strong even without the box. The last single had to be close to 600 at the top. That was also the only set I wore a belt on so again I’m happy.
Banded weighted back extensions from hell; 4 or 5 sets of varying reps and weights. Blew up our back and hammies
Sled; 3 more trips of 120ft.
Another strong workout. I am very tired at the end but I’m not in pain the next day like we were for a long time. Eating was very bad today, I didn’t get my first meal down until 12. That said I am still up to 252 now.
Thanks, they did feel good. I wore my chucks yesterday as well, that is odd. Will have to try it again and see what happens.
8/6 D/E upper
Some foam rolling, pushdowns and light presses
Standing strict press; 155x3x8
4 board press; warmups, 315x3, 365x3, 385x3. This moved really well. I think I had more in me but I did not want to throw up a shitty set or miss. Then did 315x8 off a 2 board which I am also stoked about.
Standing 1 arm press; 70x8, 75x8
Face pull; 3 sets of 12
Seated lat pulldown; 2 sets of 10, stacked.
Another good workout. I feel a bad one coming up, things have been going too well. Need to get in tomorrow for some prehab and ab work.
Very short warmup. Training on 9 Sunday AM and just could not get going.
Log cleans; warmups, 270x3 one motion, 290x3, 290x3. I just started to get into it on the last set. The last 3 were VERY good and very fast. I have video but for some reason when I downloaded it to the computer they are showing up really small. I will try to see if I can fix it.
Yoke/Farmer medley (60ft each way); warmup, 500 yoke-200 farmers, 640 yoke-250 farmers (pretty good), just yoke, 730 for 60ft. Vast difference with the 730 vs 640. Still need more work with a heavy yoke.
Tire flip; 650 tire for 60ft, 2 runs of this. We need a bigger tire, this was really easy which I am happy about. Have not done tire in a long time and thought it would gas me. My explosive power is pretty good right now, just need to keep working on static strength.
Diet has been HORRIBLE. My stomach is turning on me right now and I am just forcing shit down.
I did finally manage to get down a full gallon of whole milk in one day however.
Short warmup, was just too rushed today. Got in some light foam rolling and rope pushdowns/rope bicep work just to try and get elbows warmed up.
Incline bench; warmups, 225x5, add 1 board, 245x3, 275x3, 295x3-last one was ugly but I got it. Really happy here, I’m pretty sure that is a PR. Then did 225x5 with a long pause at the bottom of each rep. This movement has always torn up my right shoulder so I am trying the 1 board this cycle to try and avoid that problem. Seemed to work well today.
Barbell tricep ext with chains; I don’t know what to say other than this sucked balls. KILLED my elbows. Worked up to 105lbs bar weight and chains for 5 reps.
1 arm db row; 60x12, 100x12, 135x10. Feeling spent by now.
Face pulls; 3 sets of 12
Russian twist with barbell; 3 sets of I don’t know how many reps.
My shins and elbows are hurting today. I guess all the time away from the yoke did not help much as the pain came right back, ugh. Will keep icing and figure something out.
Thanks BL! I feel good right now, I think the next 8 weeks are going to be great.
8/12 R/E-D/E lower
Short warmup, half of agile 8, some foam rolling, hypers, leg ext/leg curl.
Low foam box squat; warmups, 315x5, 375x3, 405x2.
Speed farmers pickups; 200/handx3, 250/handx3, x3. Felt very easy and fast.
Heavy sled drag; 2 runs of 70ft. Second run was quick
1/4 squat/yoke pickups; worked up to 860 for a 20 second hold. God that sucked. I say it every time, nothing can simulate heavy weight on your back. Felt like I was going to poop out my spine.
3 sets of light hyper with hanging leg raises. Happy with today. I was beltless on all sets which I am really stoked about, used the rehband on my last 2 squats but that was it. Eating was subpar, grrrrr.
I knew a bad workout was coming, did not see it today. Was excited to get to the gym and train. Short warmup again. I had to pick up some part time work and the added workload is really fucking with me, going to take more planning on my part to fix it.
Log press; logx10, logx8, 140x6, 180x5, 200x3, 220x1-strict press then 4 push press, 250x2 push press. Horrible. We went from a rep day to a max day. Cannot believe how heavy 250 felt. Just going to chalk this up to a bad day and move on.
DB floor press; 60x12, 75x12, 75x10, 90x15. Partner got 24.
Seated one arm row; 3 sets light weight, 12-15 reps.
3 rounds of heavy rear delts, weighted ab work and lat pulldown. Elbows and biceps just feel fucked right now. Have been using a homemade cryocup on and off tonight, feels good. I am just going to do a long dynamic warmup on Saturday, maybe a light snatch and stones, that’s it.
Power snatch; lots of light doubles to warm up. Hit a sloppy 100kg, just missed 110, then came back and smoked the 100kg. Wanted to keep going but no real benefit at this point in training.
Stones; 250 from 10ftx2, 330 from 10ftx2, 360x1, 390xmiss, 390x1. All loads to 54". We normally use jack tack and I like it. Today I tried elite and it sucked. Worked great for 3 loads then it was junk. Super hard to put on, kept pulling off my arms onto the stones, could not get it to re-apply, etc. Forearms are scabbed all to hell. Thankfully they did not bother my elbows.
Sled drag; 3 runs of 120ft
Went and watched 2 guys in the crew at a local comp. Our HW placed second and our LW tied for second and placed third based on BW. Good day for them. Later that night we all went out. I got totally hammered, have not been that drunk in a LONG time. Did not do a thing on Sunday and did not eat, bad! Still feel off today.
Fuggin missed Monday’s training. First time in a long time I have missed a planned training session and it’s still eating at me.
8/19 Lower body
Short warmup.
Cambered bar GM down to pins; worked up to 375x5, raised pins up 1 and hit 405x5. I quit doing them like a normal GM and am trying to use all back like you would in a stone load. Pretty happy here, no belt!
Speed farmers pulls; warmups, 250x3, 250x3. Slower than last week. Back was cooked after the GM’s.
Snatch pull off blocks; up to 100kg for a double
Tire flip/sled drag; 650 tire for 50ft into medium weight sled drag for 60ft. Smoked the tire, my form is on point. Second run with the sled my legs just gave out. Then hit one more pass with just sled.
Horrible day overall yesterday. The topper was spending an hour in traffic for what is normally a 20 minute drive at best. By the time I got to the gym I was half an hour late and in a fit of rage. Decided that because my log was so shitty last week and I missed Monday’s session I would do a heavy log. This was probably (absolutely) a bad idea as my back was cooked from all the work yesterday.
No warm up.
Log clean/press; logx10, logx8, 180x3, 220x3, 220x3-just now warm, 270x1 - god that moved fast. Clean was harder than it should have been but the press was easy. Should have just kept pressing here and called it a day. Greed got the best of me. 300xmiss, way to much energy expended on the clean, I barely got it. Same at 290. Dropped to 220 and banged out 7 reps. Good news bad news here. I know I can clean 300 better than I did yesterday so I think the press will go better. With 6 or 7 weeks to go, I need to start hitting them on the same day.
Incline db press; 60x15, 75x12, 75x12 all rest pause
Hammer lat pull machine; 2 sets of 15
Was over it by now and my right elbow/bicep was killing me.
Late to the gym again, partners were already warm and ready to go. This shit has got to stop. Very short warmup, I could tell when I got on the reverse hyper that my back was not 100% but didn’t have a choice today.
Yoke; 650x60, 740x60-better than 2 weeks ago, still crappy, 830x35ft with 2 drops. 830x30ft, 740x30ft clean run. I think I may have found something today with hand position and the way I am holding the crossbars. I tried pushing out instead of pulling in on the last set and I liked it. Will work short runs with the yoke again on Wend, my shins feel great!
Was honestly very tired already. Those last 3 runs came within about 5 minutes of one another.
Carry/drag medley; 225 sandbag 60ft, 330 odd object 60ft, heavy sled drag 60ft. Got one pretty good run in here. Last 15ft on the drag slowed way down and my legs were shot but it was decent.
Low rows; 4 sets of 15 reps, heavy. Elbow feels good. Done for the day. Not much work but it sure felt like it. Got a good video of the medley, here it is.
High incline log press off pins; logx10, x10, 140x6, 180x3, 230x3, 250x3 - has to be a pr, 200x9?
DB floor press; 60x10, 100x9, 100x10. Hit my right elbow really hard on the last rep, just what it needed.
JM press/close grip bench; 135x8, 175x10, 175x10
Lat pulldown; 4 sets of different grips and reps, 2 drop sets
Decline crunch; 3 sets of 15-25 with 25lb plate
Reverse hypers; 3 sets of 10, light
Some very light bicep work, just trying to get some blood in there and rehab/prehab them. Back was very sore, and my shin pain came roaring back on Sunday AM. Oh well. Had a great weekend. Got some rehband stuff, foam roller, subscription to Milo and a filp mino for my birthday. Not often you get what you really want.