Gonna Punch Life in the Face

Training Training Logs
281

8/15/11

Back/Bi’s(kinda)/Front Squats

It’s moron hour in the afternoon again, so I didn’t have much room to get my shit done. Did a dynamic warmup, then went into it.

Front Squats

135x5
165x3
195x3
225x3
255x3
275x2 ← first rep beautiful, second rep beast. Still, PR.

DB Rows

100x2x Max reps (got 11, 12 respectively on both sides.)

Pullups

Varying grips x30 reps

Rear Delt Laterals

25x3x10

Shrugs, 2sec contraction at top

135x10
225x10

Preacher Curl Machine

2x8 <— forearms had a weird pain here, so I called it.

Going to get in some planks now that I’m home and have floor space. Otherwise…

DONE.

Good session today, but I’m looking forward to speed work tomorrow. Going to be good, methinks.

PEACE.

282

Nice front squat man.

283

[quote]ethanwest wrote:
Nice front squat man.[/quote]

Thanks mane. That second rep was fugly though. I’ve got to figure out how to fix that weakness.

284

8/16/11

Speed Day

Cleans

95x3
135x3
155x3
175x3
195x3 <–PR I think

Speed Squat

135x2
185x2
225x2
265x3x2 <–first set felt a little slow, so got two more to emphasize explosion

Speed Press (strict, clean first rep)

95x3
115x3
135x3
155x3

BB Glute Bridge

135x8
185x3x8

CGBP

135x8
155x8
175x8
195x8

Prone Jackknifes

3x10

DONE.

GREAT session today. Everything felt fast, and I had a good idea of when everything was slowing down, so I had excellent power on all my speed lifts, and didn’t grind any reps. Rest day tomorrow, though I’m hitting the road with my lady to go visit her family and baby nephew, so hopefully I’ll be back in time on Thursday to get my heavy workout in. If not, oh well, its one workout in a month worth of work, and I’ll be killing it Saturday anyways. Still hope I get to do it though, I’m itching for a free squat PR soon.

Time to shower, eat, and study. Never ends.

PEACE.

285

[quote]wiggles wrote:

[quote]ethanwest wrote:
Nice front squat man.[/quote]

Thanks mane. That second rep was fugly though. I’ve got to figure out how to fix that weakness.[/quote]

I’ve been incorporating front squats into my weekly routine for the past couple of months and I am still horrible at them so I can’t provide any advice unfortunately. But I do find that having my feet pointed out and knees out excessively wide (more so than low bar back squat) seems to keep my body upright better. What does your position look like?

286

[quote]ethanwest wrote:

[quote]wiggles wrote:

[quote]ethanwest wrote:
Nice front squat man.[/quote]

Thanks mane. That second rep was fugly though. I’ve got to figure out how to fix that weakness.[/quote]

I’ve been incorporating front squats into my weekly routine for the past couple of months and I am still horrible at them so I can’t provide any advice unfortunately. But I do find that having my feet pointed out and knees out excessively wide (more so than low bar back squat) seems to keep my body upright better. What does your position look like?[/quote]

Pretty standard position I think. Feet about shoulder with, toes pointed slightly outward. It’s not so much a groove issue, as I feel nice and smooth doing the motion, its the fact that the weight is just squishing me over forward. I’m not sure what to specifically strengthen to help maintain my tightness, if that’s a better way of phrasing it.

287

[quote]wiggles wrote:

[quote]ethanwest wrote:

[quote]wiggles wrote:

[quote]ethanwest wrote:
Nice front squat man.[/quote]

Thanks mane. That second rep was fugly though. I’ve got to figure out how to fix that weakness.[/quote]

I’ve been incorporating front squats into my weekly routine for the past couple of months and I am still horrible at them so I can’t provide any advice unfortunately. But I do find that having my feet pointed out and knees out excessively wide (more so than low bar back squat) seems to keep my body upright better. What does your position look like?[/quote]

Pretty standard position I think. Feet about shoulder with, toes pointed slightly outward. It’s not so much a groove issue, as I feel nice and smooth doing the motion, its the fact that the weight is just squishing me over forward. I’m not sure what to specifically strengthen to help maintain my tightness, if that’s a better way of phrasing it.
[/quote]

I know what you are saying, I am dealing with the same thing right now. I’m trying to hold the weight closer back to my neck, almost like it’s choking me.

288

Ethan, did that today, and it helped somewhat. I think my postural muscles just need to get stronger.

8/19/11

Missed the heavy day because I was traveling and didn’t get back in time before the gym closed. Miscalculation on my part, but 19/20 workouts for a block is still pretty damn good. I’ll take 95% haha.

Today’s work:

Warmup

DB Swings

45x2x8

Box Jumps

4x2

Front Squats

Bar x some
135x5
165x1
195x1
225x1 ← add EFS heavy knee sleeves
255x1 ← add belt
285x1 ← PR, cake.
315x0 ← felt tight in the rack position, but lost it forward out of the hole and had to dump it. oh well

Meadow’s Rows (don’t know the weight of the row arm, so here’s the plates)

45x8
55x2x8 ← sweeeet stretch

CG Pulldowns (full ROM, really feel the stretch n burn)

145x10
160x2x10

Rear Delt Machine SS with Pinwheel Curls

3: 8/8

DONE.

Pretty solid session this morning. I went to visit the lady’s sister and bro-in-law to help them take care of their one month old baby and give them both a chance to get some rest. I enjoyed the hell out of every second playing with that little baby, but only 2 hours of sleep takes it’s toll. I was happy to get 285 today on that Front Squat, and I’ve got 315 at least in my legs, I just have to bring my back strength up I think to match and it’ll be cake.

Now its just finding the right exercises to supplement with to bring up the ole back and I’ll be set.

Off to study for the two tests I’ve got today.

PEACE.

289

8/20/11

Strongman Saturday, and the last Saturday of this block. Time to move some weight

Cambered Bar Low Box Squat

135x3
225x3
295x5
335x5
355x5 <— PR +20lbs

Deadlift

225x3
315x2
405x1 <—PR from the floor!

Stone Loading, 48"

200lb stone x5

Yoke Walk (yoke weighs 200lbs)

200x160’
300x160’
400x3x160’

DONE.

I’m fucking wiped after all this. Great, great way to end the block. The yoke was more for practicing foot work and the like today. I’ll be working up in weight in the coming weeks to make sure I can at least budge 650lbs before the comp. Also, one of the guys I train with offered to be my second at the comp, so I don’t have to worry about a thing, all I do is show up and lift heavy shit.

Going to unload this week. Plan is to go in the gym three days plus an events day next saturday. Going to get some form of squat in each day, just up to 80% for a few reps and that’s it. Accessory work will be back one day, shoulders/arms another, and then posterior chain the last day. By next Saturday I should have a plan for the upcoming block before the comp, and hopefully I’ll be able to get in more work with the log, stones, and yoke.

As for the implements, the stone is awesome. 200 went up really easy, so I think I could get 250 up at least a few times in the 60 second limit. Definitely going to pull out the 250 stone next weekend. As for the yoke, just getting the stance right is a bitch, but it’ll come. Hopefully going to work up to 525-550 on the yoke next weekend and see how far I can take it. As for the log, going to try and get 200. We’ll see, but with the unloading week plus some pressing accessory work, I should be golden.

Next month is going to be a fun one folks. Stay tuned.

PEACE.

290

One of the guys I lift with on the weekends got in some filming of everyone’s top lifts (for the most part) yesterday. Angle isn’t the best, but at least I can tell my knees aren’t buckling on the squat, and that my deadlift is pretty smooth. I have noticed that my deadlift is all or nothing, if I budge it, it goes, if it doesn’t get off the ground, I’m not gonna get it. Ah well.

For anyone who may have thought I may inflate my numbers or something along those lines, my squat is at 1:28 or so, and my deadlift is at 4:24. It’s all in the beard.

EDIT: here’s the link - Faction Saturday 8/20 - YouTube

PEACE.

291

8/23/11

Deload/Unload Workout 1

Pullups

20 reps

Rear Delt Machine

85x10
100x10
115x10

Squat

Worked up to easy 295x3

OH Press

Worked up to easy 175x3

Front/Lateral Raise Superset

20’s x10 each
30’s x10 each

Palloff Press

3x15 seconds both sides

DONE.

Quick and easy today. Felt kinda sluggish Sunday and Monday, though I’m sure it was just the last month’s worth of work catching up to me. I’ve got my next month set up something like this.

Monday:

Horizontal Pulling
Light Lower Assistance
Curls
Front Squats (moderate load)
Conditioning/Core work

Tuesday (Quickness):

Jumps
Light Cleans for speed
Speed Press (then practice Jerk technique)
Squat w/ Chains up to solid weight, then down sets for quickness
CGBP
BB Bridge
Core Work

Weds:

REST

Thursday:

Power Cleans - Heavy Triple
Front Squat - Up to Single, then a down set
DB OH Press - Ramp it up, then a down set finisher
RDL’s
Tricep pump work
Delt pump work
Conditioning/Core Work

Friday:

Vertical Pulling
Curls
Squat to 80%

Saturday:

Heavy Squat - either Reverse or against band, not sure yet
Log Press
Events Practice (Farmers, Stones, Yoke)

Should be a great month before this comp. I’ve got big things planned, so I just gotta make sure I stay the course and eat my wheaties and I’ll be fine. For now though, I’m going to chill and enjoy the hell out of this down week.

PEACE.

292

8/25/11

Deload Workout 2

Push Press

Up to 175x3 <— felt faster than Tuesday

Front Squat

Up to 225x3 <— felt nice and light

DB SLDL

75x2x6

Machine CGBP

3x8

Curls

2x10

Offset Farmer’s with DB

80x3x50’

DB OA Press

100x3 both arms, felt weak here, but mostly a stability of the trunk issue, not pressing

DONE.

Good quick session today. Kept rests short, got the blood flowing, and left feeling better than I went in. I’m getting more and more amped to get back to training 5 times a week again, so the unloading week is working exactly like it is supposed to. Still haven’t made up my mind yet on Reverse Band or Against Bands for squatting on Saturdays, too much to ponder. I’m leaning more towards against bands, since my explosion is so lacking, and that would help with my stones, speed, lovemaking, etc. We’ll see Saturday I suppose.

Until Saturday, folks.

PEACE.

293

8/27/11

Deload Workout 3/Strongman/Findin’ Da Right Weight

Box Squat (+120 lbs of chain) (all listed weights are bar weight)

Bar x5
135x5
185x2
225x2
265x2
315x2

Speed Pull against Quadded Mini’s

135x3
185x2

Log Press

Log x3
131x2
171x2
191x2 <–like butta.
201x1 ← i think, started to tunnel vision at lockout and had to stop set

Yoke

470x70’ for form work

Farmer’s Walks (competition weight!)

230x2x80’

Prowler Push

+90x4x50 yds

DONE.

God, prowler pushes are terrible. I need to buy one now. The farmers felt smooth and strong. Yoke felt good. Wish I’d gotten to work stones some, but just didn’t have it in me today. My squatting felt super explosive which is awesome. Also, the Log Press is getting easier and easier. I’m getting the motor pattern right finally, and I’m getting excellent hip drive on the clean and push press, which really helps. I’ve got the strength to push that weight, now I just have to nail the form.

Next weekend is the faction games I think here in town, so I won’t have a Saturday session next weekend. I’m working on trying to figure out what I can do, but it will probably involve me trying to sneak into a commercial gym somewhere for the day. I can at least get a relatively heavy squat in, and I can certainly get a press in by my lonesome. Really looking forward to getting after it this week. Plan is sound, and I’m ready to go!

Tonight, there’s a bike ride around Midtown that is about 17 miles (easy as pie) and they have free Fat Tire beer and donuts at the end. A bunch of me and my friends are going, and we’re gonna drink on the ride and just generally have a good time with it. It’s not a race, and so we won’t be hindering anyone. I’m pretty excited. Also, hopefully I’ll get to hang out with the lady beforehand. Our shitty schedules have pretty much prevented any time together over the past two weeks, and it’s tough. Luckily, I’m moving next Friday to a new apt that’s closer to my clinicals and less than 2 miles from her (and the grocery store!). Life will get so much easier from a logistics standpoint. I can’t wait.

Till Monday.

PEACE.

294

8/29/11

Front Squat and Accessory Work

Big ole warmup, then

DB Rows

60x10
90x8
100x2x8

Front Squats

135x5
165x5
195x5
230x5 (was easy, and supposed to stop here this time, so I did)

Good Mornings

135x3x8 <—gonna stay light here till I feel like it isn’t working anymore

DB Curls

25x10
40x8
55x8

Plate “Stone” Rows

3p’s x3x 4-5

DONE.

Was gonna get in some core work today, but there was 80 million people in our shithole school gym on every bench, dumbbell, and cable station possible. I was lucky to get the squat rack at all. At any rate, I couldn’t use the EZ bar for rollouts or a cable station for Palloffs so I’m moving them to tomorrow. I’ll be hopefully training sometime in the morning before lunch so that I avoid this issue again tomorrow. Luckily, this is pretty much my last week at the school gym. I’m moving to a new apt on Friday and it will be really close to the crossfit gym, so I can lift with the strongman/pl-ing crew during the week. Gonna get hyooooge!

PEACE.

295

8/30/11

Squats/Pressin’

Low on time today thanks to a weird class schedule and multiple group project meetings, but I managed to get in the essentials.

Warmup then

Seated Start Box Jumps

4x2

Squat

Bar x lots
135x5
175x3
205x3
245x3
285x3
315x3
345x2 <–didn’t want to risk a 3rd without a spotter

225x3x3

Press

Bar x lots
65x3
95x3
135x3
155x3
175x3
195x3

135x3 <–as I was starting these, I realized I had 15 mins to shower and get to class.

DONE.

Not much to look at today. The 195 press felt super quick, and I’m pretty stoked about that. The 345 squat was tough, but I think I just lack confidence in myself to squat heavy-ish anymore. Not sure why. I can do it when I have spotters (I did 315x a few I think with +120lbs of chain Saturday), but just can’t seem to pull it off at the school gym. I know the environment has something to do with the mental aspect, but it’s still weird to me.

Good thing is I’ll be training at the legit gym starting next Monday, which will make everything significantly better IMHO. We shall see. Off to pack, and then cook a bitchin’ pasta and meatball dinner for myself and the lady.

PEACE.

296

A little advanced notice:

I’m in the process of moving/packing etc today and tomorrow, and as such I have to go cancel my Comcast today at this apartment and coordinate some way for them to come install it at the new one within the next few days. Got my heavy day today, extra squatting tomorrow, and I’m not sure about Saturday yet so I’ll for sure get the work in, but I may be lax in getting the workouts up until I have computer access again this weekend.

Don’t know if anyone even still reads this thing (if you do I appreciate you following my journey), but on the off chance someone does, I figured I should keep you updated on what’s happening. I’m not dropping off the planet, and I’m not getting lazy, just moving a lot of shit to a way nicer apartment. I’ll put up pictures when I get it all set up the way I like it.

Till then.

PEACE.

297

“Gonna Punch Life in the Face”…Subscribed.

Just caught my attention lol. I’ll definitely be follwing though. Just looking at your post numbers I can see you’re actually commited to the log, so the least I can do is follow and support. I’m at school so havn’t had a chance to really look through and catch up, but will tonight or tommorrow. I’ve also got a log of my own called “Chemo, Radiation and a Stem Cell Transplant” and would appreciate if you checked it out. My training’s kind of weak sauce do to my physical limitations, but it’s deeper than that. Spills, rants, opinions etc. Anyways, I’ll be following. Cheers.

298

[quote]EF5127 wrote:
“Gonna Punch Life in the Face”…Subscribed.

Just caught my attention lol. I’ll definitely be follwing though. Just looking at your post numbers I can see you’re actually commited to the log, so the least I can do is follow and support. I’m at school so havn’t had a chance to really look through and catch up, but will tonight or tommorrow. I’ve also got a log of my own called “Chemo, Radiation and a Stem Cell Transplant” and would appreciate if you checked it out. My training’s kind of weak sauce do to my physical limitations, but it’s deeper than that. Spills, rants, opinions etc. Anyways, I’ll be following. Cheers.[/quote]

Thanks for the support! I’ll be sure to check out your log soon.

And here’s today’s shit excuse for work (I’ve started moving a few things and it ruined the workout methinks)

9/1/11

Power Cleans

95x3
135x3
155x3
175x3
195x3 <—way easier than last time!

And this is where it all went south

Front Squats

135x5
165x3
205x1
235x1
275x1
305x.75 FAIL

225x3x3

DB OH Press, Seated, Neutral Grip, No back support

35x8
45x5
55x5
65x5

40x15

Tate Press

2x10

SLDL

2x6

DONE.

I felt so good after power cleans, and then just went to shit during front squats. I was so pissed. Having days where you just can’t make it click is part of the game though. It is simply one workout in the large push of training towards the ultimate goal of greater strength. One step back for two steps forward, I think.

At any rate, I’ve for sure identified the weakness as a thoracic strength issue. I’m going to make sure to start doing rows to the chest again to try and nail all the mid back musculature hard and see what happens.

Here’s hoping the move goes smoothly tomorrow. I’ve already accidentally packed my keys, so I’ve gotta find those! Just how it goes sometimes.

PEACE.

299

I’m still alive. Tried to post earlier this morning once my internet got installed (finally) and it went full retard. Many phone conversations later, with actually very helpful people, and it seems to be working again.

Anyways, moving messed up a lot of stuff last weekend. So far this week I’ve only been able to train Tuesday, Thursday, and will train again Saturday. No big deal, just a bit less gym time than I’d like. Here’s the work:

Tuesday 9/6/11

Box Squat, Texas Power Bar

135x2x5
185x3
225x3
185x2+120# of chain from here down
225x2
265x2
275x2

Seated OH Press, Legs wide, no back support

Bar x lots
95x5
135x3
155x3x3 <—felt awesome

GHR

3x8

Curls

2x6

Pullups/Pulldowns

Various grips etc till failure

DONE.

Thursday 9/8/11

Came in feeling like shit from not sleeping and studying this week. Great session though.

Clean Pulls +120lbs of Chain

135x5
225x5x3

Push Press

95x5
135x5
165x3
185x3
215x2 <— PR! Had to rush to get to squatting, so cut it here

SSB Squats (I freaking love this bar)

135x5
185x3
225x2
265x3x2

Farmers Walks for Speed

115x80’
165x3x160’ <— focus on choppy steps, quick feet, and steady torso

Yoke Sprints (set loading handles inside, push like prowler)

200lbs yoke x5x80’ with minimal rest

Dips

2x10

DONE.

Going to try and take the full competition weight yoke and stone tomorrow. And work up on my log press to see where I stand. The comp is 2 weeks from tomorrow! So stoked.

PEACE.

300

Strongman Saturday

9/10/11

Went out with the lady last night. Buddy of ours was sampling a couple of his homebrewed beers and had cooked a whole load of chili, so we went over for free food and booze. Was delicious. Up late though, and wasn’t expecting much out of today as a result. Was pleasantly surprised.

Log Press

Log x a few
131x2x5
151x2x3
171x1
191x1
211xfail (3 attempts, hip drive sucked and just didn’t have the form right)
191x2x1

Front Squat

Bar x lots
135x3
185x2
225x2
265x2
295x1
315x1 <— P-MOTHERFUCKING-R!!!

Yoke Carry

380x160’
470x80’
560x80’ with 3 or 4 drops
650x8’ with 3 drops, quads just couldn’t take it

GHR/Supportless Seated DB Press

3:8/8

Delt Pump City

2 rounds

DONE.

That yoke was heavy as hell. I’ve got to make sure to keep my steps short and tight. If I take bigger steps on accident, my quads end up buckling a bit and it throws everything off. I tweaked a little something in my left mid-back doing yoke, but it shouldn’t be anything some advil, foam rolling and massage from my lady can’t fix. Was a little bummed by the log press, after push pressing felt so good Thursday, but such is life. 315 felt so fast though on the Front Squat. I probably had about 20 more pounds in me, but it was a massive PR, so why mess with it?

Going to give the stone and hopefully farmers a go again on Monday when I do my accessory work, and then try to get a really intense week of training in next week since I have no tests. If I stay on top of my eating and hydration, shouldn’t be a problem. Bodyweight is still sitting at 204, so I shouldn’t have any problem cutting 4 lbs that last week. Looking forward to the comp!

PEACE.