Gonna Punch Life in the Face

Training Training Logs
261

Accumulation, 5’s Wave (starting over again)

Close Grip Incline Bench

145x6x5 <—not bad, i think this max will go up next wave

DB Rows

65x8
95x4x8

Seated DB Press, no back support

50x8
55x8,5

Rear Delt Machine

115x3x10

Dips

BWx3x10

Offset Farmer’s

75x3x50’

DONE.

I think I strained my right brachiradialis carrying something on Saturday. It’s not too painful, but the trigger points are pretty bad in it and it hurt to do the rows a bit. I bulldogged through it, and was fine, but pretty uncomfortable. I superset the rows with the benching due to time constraints this morning (had a test at 8am) so that made the pressing harder than usual, but certainly not bad. I think that weight will go up quickly.

Overall, felt good about the day’s work today. Going to move my Squat Accessory up a day to tomorrow morning so that I can sleep in when the lady stays the night tomorrow night. Then I’ll hit up biceps/conditioning in the afternoon once classes are over. I’ll be glad when we finish this 6 week cardiopulmonary course, because it’s friggin terrible. At any rate, I’ve got my apartment back to myself again, since my buddy went back home after his rotation ended, so studying and hanging out with the lady and everything is considerably more convenient since he’s not a permanent attachment on my couch.

Ah well. Time to drink some coffee and hit the books.

PEACE.

262

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This. Is. Awesome.

263

Accumulation, 5’s Wave

Squat Accessory

Power Cleans

135x3
155x3
175x3
185x3 <–I’d put my 1RM close to 205 with this.

Good Mornings

135x5
155x5
175x3x5

DB Swings

50x10
60x8
70x8

Ball Leg Curl

3x10

Ab Rollouts

2x10

DONE.

It’s funny how weak I am doing good mornings when compared to the weights I’m managing with the deadlift and squat currently. Having realized this, I’m adding in the movement in place of deadlifts in an attempt to train some weak points and hopefully push my numbers up more. If I’m going to pull 500lbs, I’m going to have to get stronger all over, so I’m starting with this. I figured I’ll just work within the parameters of the wave I’m in, so this wave I’ll do 3x5 in accumulation, bump the weight next week, and try for a top set of 5 for realization. I’ll see how it goes and adjust from there for the next wave.

I plan to cycle in rack pulls for singles probably every other week, just to make sure I don’t lose my grip strength and the deadlift motor pattern, but otherwise work on this for a few cycles until I feel like it’s improved (or I’m comfortable moving weights over 200 lbs)… I feel like if I can accomplish this safely and with good form, my squat and deadlift numbers should go up too.

Also, the gym I’m training at for strongman Saturday has a legit GHR, and I plan to add those in after squatting this weekend and subsequent weekeneds to help the knee flexion component. I’m hungrier too, which is good considering I’m training harder than ever, so hopefully that means a little weight (muscle!) gain is on the horizon.

At any rate, I’m very pleased with how my training is currently set up, and it should allow for some intense but seriously strength improving weekends, when I have more time to rest. Hopefully this will lead to better gains.

Got to get some work done before I get to hang with the lady tonight. Some biceps work and conditioning tomorrow.

PEACE.

264

Still around, just had some tests and stuff so I moved a day up and used those two extra days to study.

Accumulation, 5’s Wave

Push Press

155x6x5 <–couldn’t get the pop this morning. weird.

Chins

3x5 +25lbs
2x5xBW

Savickas Press

95x5
115x5
125x5 <–holy hell these are awesome. and way harder than expected.

CG Pushups

A few sets xAMAP

Chest Supported Rows

3x10

Prone Jackknifes

3x10

DONE.

Good session this morning. I was disappointed at how sluggish I felt during the push press. I may need to get up earlier so I can get some activation work in or something. No bueno. Savickas Presses are fucking awesome. It’s basically a military press out of the rack (I used the pins) in a long sitting position. Really nails the core and takes essentially every substitution possible away from the press. You can’t lean back too far and incline bench it, you can’t get leg drive, nothing. I have a feeling it will stay in the rotation as an accessory for a while.

I plan to get some random band pull aparts in during the day, and maybe some more pushups. Got a big morning with the crew tomorrow, so I’m going to rest and get my bloat on so I can move some heavy shit.

See y’all tomorrow.

PEACE.

265

Strongman Saturday

7/23/11

Reverse Band Squats

135x10
225x5
315x3
365x2
405x2
455x1
500x1
405x5

GHR (on a legit ghr bench!)

2x5

Deadlifts

245x2
335x2
385x1 <—felt slow, so I called it

Strongman Medley

Axle DL

365x5

200 lb Farmer’s x 160’

Keg Clean and Press

100x1
150x 3 failed attempts

DONE.

Amazing session this morning, and I’m absolutely wiped out. The medley was a lot of fun, and there were a lot of people watching in between the workouts and so we had a crowd cheering. Some folks were taking video so hopefully we’ll see those pop up soon and I’ll post it as soon as I see it.

My left low back tightened up again like a mofo, so I got a lot of foam rolling and stretching to do. I’m hoping I get a chance to hang out with the lady tonight when she gets off work, and then I can get her to work on the soft tissue back there. I’ll need it.

Off to study some administration BS, and if all goes well, may have a sand volleyball game on the horizon.

PEACE.

266

Intensification, 5’s Wave

7/25/11

Speed OH Press (+minis)

65x8x3

Incline CGBP

145x2
160x2
170x4x5

DB Rows

75x8
90x8
100x2x8

CG Pullups

3x8

PJR’s

55x6
65x6
70x2x6

Palloff Press

35x3x15 seconds.

DONE.

Great session this morning. I like the way the banded press feels, though I wish I had a proper rack so I could load more tension on this and really force myself to explode. Close grips felt heavy today, probably b/c of the speed presses beforehand. Never had to grind any reps though. Going to get some band pull aparts in as I study tonight, keep on hammering those rear delts so they don’t get overpowered by the extra pressing I’m doing now.

Still feeling a little sluggish today, probably still leftover from Saturday if I had to guess. Gonna hit up some hill sprints in the morning before school to get my conditioning in for the day. At least next week the 8-5 class bullshit lets up and I can start sleeping a little more. That will definitely be nice.

Time for dinner and studying.

PEACE.

267

Intensification, and some thoughts

7/27/11

Snatch (working on form, etc)

Bar x lots
95x2x3

Front Squat

135x5
155x3
175x3
195x3
215x3
235x3

Good Mornings

155x5
175x5
175x2 <–had weird knee pain, called it here

Mod. Lat Station GHR

2x6 <—more knee pain, I think just from the pad. Gonna toss these I think.

Pull Throughs

3x10

Ab Rollouts

3x10

DONE.

After some discussion (mainly reading by me) with a guy I’ve been training with on the Strongman Saturdays, I’ve decided to follow his block recommendation for the month of August. My school schedule is finally opening up in the mornings, so I’ll be able to spend more time in the gym, and also have more time to recover/sleep on my rest days. It’s going to be an interesting balance at first, because I’m blending upper and lower work. Basic breakdown is this

Mon/Fri

Back/Bi’s/Front Squats

Tues

Speed Focus (Snatch, Box Jumps since no SSB, Speed Press, Assistance work)

Weds

Off

Thurs

Heavy Focus (Cleans, Squat singles, Push Press singles, Assistance)

Saturday

Rep Work (Cambered Bar to Low box 5x5, DB Press 5x5, Assistance/Medley)

Sunday

OFF

With this template, I get some freedom to work the assistance stuff I need, while also getting separate days to really focus on my back so I can offset all the extra pressing. I’m going to have to eat smart, and eat a lot to compensate for the workload, as well as stay extra vigilant with my soft tissue work. It’s certainly a lot of squatting, and that’s with me removing the SSB Squats Tuesday just due to lack of equipment at the school gym. I’ll be able to use more bars after I move Labor Day weekend and completely join this new gym, but until then I’m stuck with weekends out there, and weekdays at school.

I’m excited to see where this leads, and next week will be the litmus test to see if everything can hold up to the challenge. I’ll have to be extra sure to sleep soundly this weekend and take naps as needed. Looking forward to the buildup fo’ sho.

PEACE.

268

7/29/11

Heavy, but Light

Front Squat

135x5
165x5
195x5
215x5

Push Press

95x5
115x5
135x3
155x1
175x3x5 (only 3 reps last set)

V-Grip Pulldowns

4x8

Curls

2x8

DONE.

My body is totally shot from the caffeine intake and lack of sleep from studying this week. I did what I could in the gym today and got lost. I have a pretty big day (hopefully) in the gym tomorrow, and my block for August starts Monday so there’s no need to be abusing myself more than necessary today.

Some notes:

  • Two finger clean grip for Front Squats is best for me.
  • I need to bring my wrist wraps for weights heavier than 175.
  • I’m super fired up about this block I have planned.
  • I’m ready to sleep all fucking day today.

PEACE.

269

7/30/11

Metabolic “Thump” Day/Finding My Weights for the Next Block

Dynamic Warmup/Med Ball Throws

Cambered Bar Box Squat

Bar x alot
135x5
185x5
225x5
245x5
265x5
285x5
315x5.25 <— miscounted my reps like a tard, they even told me I had five. Oh well.

Incline Bench

95x5
135x5
155x5
165x5
185x5,3 ← no juice left on the fourth rep. got halfway up and stalled

Pump City - 4x10 each, superset the exercises

Seated Cable Rows
Rolling DB Extensions

Pork Cords and Cannonballs - 3 giant sets (shoulders with 20lb thick handles)

GHR x8
Front Raise x6
Lateral Raise x6
Hammer Curl x6
Rear Delt Raise x6

DONESKI.

Awesome, awesome session this morning. Got to talk programming some more with the big guy, and I think I’m going to work in Squats on my speed day too, but just kill it when I no longer feel explosive, and just work up in sets of 2. Sort of following along the perfect rep principle, and it will allow me to undulate my volume if I’m having a shitty day.

I’m kinda pissed about my extra/missed rep on the cambered squats. I swear to God I had one more to get, but I apparently had already gotten 5. Guess I just got super in the zone and didn’t count. Oh well. My top set weight to beat in week 3 will be 315x5. Not a shabby box squat at all, especially without reverse bands and that being the first time I’ve ever had a cambered bar on my back. That thing is a bitch to squat with, and I love it.

This month is going to become the summer of swole. I’m excited.

PEACE.

270

8/1/11

Back/Bi’s/Front Squats

Seated Box Jumps

4x2

Pullups

3xAMAP

Front Squats

135x5
165x3
195x3
225x3
245x3 <— PR? I’ll take it though. 10 lbs on last week.

DB Rows

95x3x8

Cross Body Hammers/Palms Up Curls/Rear Delt Raises

2: 30x10/30x8/25x10

DONE.

Great session today, felt solid, and put in all the needed work. Speed day tomorrow!

PEACE.

271

8/2/11

Speed Focus Day

Muscle Snatch

Bar x lots
95x2
115x2
135x2

Speed Squats (focus on explosion from the bottom)

135x5
165x2
195x2
225x2
255x2
285x2 <— changed stance accidentally, might have had more in me

Speed OH Press (+ minis)

75x6x3 ← felt super quick

GM’s

135x3x8

Tate Press

35x10
40x2x10

SS with

Heavy Partial Laterals

50x3x20

Prone Jackknifes

2x10

Pushdowns

60x8
70x8
Dropset: 70x10, 50x10, 30x10 for da pumpzzzz.

DONE.

The speed squats were done until I felt like my maximal force production slowed noticeably. I cut the set at 285 because I no longer felt like I was exploding with the weight. This is still a noticeable improvement from past speed session-like attempts, and I’m really happy that 265 felt so light and fast. Good things are on the horizon, for sure. Also, I need to make sure to really hammer my triceps on these assistance work sessions, to make sure they get more stimulus. MF’ers are weak!

Really happy with how I’m feeling too. A little tired, which is to be expected with morning sessions, but mostly, I feel “anabolic” in a sense. Everytime I eat I feel like its being shuttled towards making me stronger. Its fun, I remember being like this when I first bulked a bit, and I’m definitely diggin the strength gains so far. I’ll be interested to see where I end up after this block.

Off to study Neuro. Yuck.

PEACE.

272

8/3/11

Not Exciting Rest Day

Did 45 minutes, (about 3 miles) of fasted cardio this AM. Just really resting and studying today in preparation for a test and a heavy ass workout tomorrow morning. On another positive note, my EFS Heavy Knee sleeves came in today. Tried them on and did some BW squats and holy shit my knees feel nice and tight/warm in those things. Very, very pleased with how they feel, and I’m looking forward to busting them out for some heavy singles on the squat in the morning. Gonna get freaky nasty hopefully.

Also, cooking chicken fajitas is the best way (other than a well seasoned steak) to make my apartment smell AWESOME. Can’t wait for chow time.

PEACE.

273

8/4/11

Heaviness Thursday

Power Cleans

Bar x lots
135x2
155x1
175x1 <–just not feeling it today. Couldn’t get the pop.

Squats

135x5
185x3
225x2
275x1
315x1
345x1
365x1 <—tie PR. Way easier than the last time I got this!
315x4

Push Press

Bar x10
95x8
115x3
135x1
165x1
185x1
205x1 <—BW Press!
225x0
225x0 ← failed both just past forehead. so close!

DB SLDL

55x6
65x6
75x2x6

Smith Press to Top of Noggin

3x5

Rolling DB Extensions

3x10

Some pump work.

DONE.

Great session this morning. The squats felt tight and fast. I can definitely do more than 365, but I was a little nervous to try more this morning without a spotter. Next week will be interesting for sure. The Push Press I got a little greedy on. 205 went up so fast and easy, I thought I might have 2 plates in me today. I lack just enough lockout strength to finish it. I basically held it at the sticking point for 4-5 seconds and just couldn’t round it out. I’ll get it the next time for sure!

Anyways, I’m glad to have this kind of improvement and still be feeling this good. I realize it’s still week 1, and I’ll probably feel like shit come week 3, but hell, progress is progress, and this is what lays the foundation for the strength to come.

Back/Bi’s/Front Squats to come tomorrow.

PEACE.

274

8/5/11

Front Squats

95x8
135x5
165x3
195x3
225x3
255x3 ← PR!

UH BB Rows

135x8
155x8
175x8
195x8

WG Pulldowns superset with Leg Raises

3x10

Triset: Rear Delt Machine/Reverse Grip Curl/ Alternating Curl

3:100x10/75x8/35x8

DONE.

Quick and dirty today. Got the day off and I want to make the most of it. I’ve got to work for tax amnesty weekend this Saturday and Sunday, which in case you didn’t know, is the absolute most miserable time of the year for retailers. Just to save 9.25% on your purchase here in Mighty Tennessee. It’s absurd, and it doesn’t even apply on running shoes over $100. Ah well, at least I’ll get to see my lady again at work. Haven’t been able to hang out much lately with her work schedule, my test schedule, and her having to drive to Starkville to help out with her sister and the new baby, so seeing her again will be awesome.

It’ll be better when I move, because then I’ll be 5 minutes away instead of 30, so it will be less of a journey to see each other more regularly.

Got the big 5x5 day tomorrow. I’m going back to the local gym near my place of employment where I began much of this journey of strength. Supposedly they got a lot of new equipment, so I’m going to try and rig up a medley to do after I hit my main lifts and my assistance work. Can’t wait to get it, even though I won’t have a cambered bar to squat with. Oh well.

PEACE.

275

8/6/11

Abbreviated 5x5

Spent some quality time with the lady last night finally. As a result, had a less than stellar sesh today, but totally worth it. The DB presses were a pretty awesome PR though. Here’s the breakdown:

Box Squats

135x5
185x5
225x5
255x5
285x5
315x5

Incline Press

95x5
135x5
155x5
165x5 <— shoulder felt like shit. cut it.

DB Circus Style Press

80x1 (both arms)
90x1 (both)
100x1(both)

Had to go to work, so DONE.

Tight on time today, so I wish I’d had the opportunity to get more work in, but it is what it is. Decent workload at any rate, and putting 100 lbs overhead with just one arm is still a really fucking cool feat to pull off in a gym full of skinny folks. I was happy to get 80, and just kept upping it till I had to leave. Need to try 115, but I won’t be back in this gym again soon, so I won’t have access to the heavier DB’s. Oh well.

PEACE.

276

8/8/11

Back/Bi’s/Front Squats

DB Swings

45x2x8 to warmup

Front Squattin

Bar x alot
135x5
165x3
195x3
225x3 <–added knee sleeves (fucking love these)
245x3
265x2 ← lost tightness in upper back.

DB Rows

50x8
90x3x8

WG Pullups

30 reps

Face Pulls

115x3x10

Cross Body Hammers

40x3x8

Alt Palms Up Curls

30x3x6 (dropset for last set)

DONE.

Still feeling the weekend this morning. I didn’t get to eat much while working all weekend because it was tax amnesty, which is a bitch to work in retail during. Got it done though, with very little stress other than lack of food intake. Watch The Great Escape with the lady last night, since she’d never seen it, and it’s one of my favorite movies. She ended up really enjoying it, which was awesome.

As for the front squats, I think in an effort to try and get my upper back and just back in general stronger with this movement, I’m going to work up in singles on Friday, and then back down and try a few sets of 3 at 245-250 and try to focus on keeping tight with heavier weights. I know form will loosen somewhat as the load gets heavier, but I can’t afford to be losing tightness in a big way. We’ll see how it works.

Off to study before class starts at 1.

PEACE.

277

8/9/11

Speed Focus Day

Woke up just feeling sluggish and exhausted for some reason, wasn’t particularly speedy as a result, but otherwise hit pretty good weights and had a good session.

Box Jumps

4x2

Speed Squats

Bar x lots
135x5
185x2
215x2
245x2
275x2 (not slow grinding, but lacked explosion feel, so I cut here)

Speed Press

Bar x lots
65x3
95x3
125x3
155x3 <— this flew up. stopped here so I could nail some heavy DB presses

Good Mornings

135x3x8 ← I feel the contractions like crazy. May need to up it though.

OA DB Press, Circus Style

80x5 both arms (fuck yes!)
100x1 " "
65x9 " "

Ball Leg Curl

3x10

Crunches

3x12

Pushdowns

Epic Burnout Set from whole stack, dropping 20 lbs a set till I got to 25 lbs.

DONE.

Felt good about the work I got in today, despite the lack of pop in everything. Pressing felt great, squatting felt meh. I’m going to keep working in the heavy DB presses for funsies, and I’ll probably start throwing in some CG bench for a few sets too. My tri’s and lockout need work, and I think I need more overall tricep strength rather than specific press assistance like pushdowns and tate presses (though my press goes up when my tates go up, hmm)… We’ll see, I definitely need to keep playing with the assistance work though since I’m squatting so much, it’s hard to find a sweet spot. Ah well.

PEACE.

278

8/11/11

Shitty McShitstorm Heavy Day

Warmup, then

Power Cleans

135x2
165x2
175x2 <–felt heavy?! shit.

Squats

135x5
185x2
225x5
275x1
315x1
345x1 <—grinded, felt heavy?! shit.

Incline Bench

135x5
155x1
175x1
195x1
205x1 <—heavy as fuck. shit.

18" Rack Pulls

135x1
225x1
315x1
405x1 <–just to make sure I could still move heavy weight

CGBP superset with DB SLDL

3: 8/6.

Don’t know what in the hell went wrong today, but it was a bad one. Everything felt heavy, and just could not get moving well, despite the fact that my body felt warm and ready to roll. Hopefully I’ll have better results tomorrow and especially saturday.

Good news though, just found out this morning that a strongman contest is opening up Sept 24 in Millington, which is super close. I’m going to be competing, just to get experience and practice with everything. For the LW class, the events are:

230lb Log Press for Reps
650lb Yoke for 60 ft
240lb Farmer’s for 80 ft (40 ft with turns)
250lb Keg Carry Hussafell Style 40 ft with turns
250lb stone over a 52" bar for reps (perhaps a 275 lb stone)

Other than the yoke and the stone, I’m pretty sure I could do this without zeroing any events. Going to have to hammer my overhead strength and tricep strength hard, but this is doable I think. I’m fired up!

PEACE.

279

8/13/11

After that Shitfest of a Thursday, Friday wasn’t much to write home about. Did some back stuff, some biceps, no big deal. Basically took it relatively easy so I could destroy it today. And destroy I did!

Cambered Bar Squat, Low Box

Bar x lots

135x5
185x5
225x5
245x5
335x5 PR! And a solid one at that.

Log Press

Log x lots

135x3
135x5
185x1
205xfail <— got some work to do!
135x5

Farmer’s Walks

200 ea x40, 80ft ← need to practice turns next week

Pump City Shoulders and GHR

3x8 for everything

At this point, some of the crossfitters started good naturedly making fun of the general conditioning of the powerlifting/strongman crew. After some hilarious back and forth, it was decided that we’d try to complete the Fran benchmark workout. That’s 21 reps/15/9 of Thrusters then pullups before dropping to the next rep mark.

For the most part, we struggled. The biggest guy among us actually did it in 7:25, and I was second to finish with 8:07. I could definitely go faster though. My first 15 of the 21 pullups were slow and legit. I didn’t know kipping/jumping was encouraged. That’s probably a minute right there! But I made it in under the 10 minute cap and didn’t hurl, which were my two goals for this.

Not too shabby for having not done any conditioning work other than some walking all month! Also, was gifted a lifting belt today. Should make some of my squatting, etc easier when I’m not with the crew until next Saturday. Hopefully I’ll get in some heavier farmers, form work with the log, and some stones!

PEACE.

280

Some notes for the upcoming week:

  • My explosiveness blows donkey nuts. I need to make sure to warm up thoroughly and get after it on my olympic variations and speed work.

  • My hip drive is kinda weak. Didn’t realize it till I was working on my log press for the first time today. Going to add in BB Bridges to help with that.

  • Overhead strength and speed still need to improve. Going to work strict press on speed day, and a push press on heavy day. Need to concentrate on SITTING BACK for the leg drive, NOT BENDING KNEES.

  • I have a belt now, on loan, but still. Need to get some work in with it.

  • Hammer. My. Core. That should never be missed in a session, and I still skip it sometimes. That’s bush league, and I have to quit that. Goal: One anti-type core mvt each sesh this week.

  • Stay on top of hydration and sleep. I let that get away from me sometimes, and it really does have a noticeable effect on my performance. Need to stay smart with my carbs too, so I can cut down for the 200’s class rather than the 231’s. Might increase my chances of success.

  • Practice supramax squat holds in rack. Gotta get used to that kind of weight on my back. Going to try it with the cambered bar next weekend.

  • Probably should start hitting shrugs again. Stronger traps should help with stabilizing the log (at least in theory)…

  • Also, need to make sure to hit these events next Saturday: Log press for form, Stones, Heavier than 200lbs Farmers. On top of squatting and accessory stuff, this should be plenty.

Well, here’s to a good week of training and studying, and if everything goes right, hanging out with my lady’s baby nephew some (yeah, i like hanging out with kids, I’m not a creeper, get over it). I’ll be back on Monday with hopefully a new front squat PR.

PEACE.