Gonna Punch Life in the Face

Training Training Logs
381

Haha good reference!

So I’m going to catch up here with what I did Thursday before I hit the gym for events day, and then I’ll report back following that. Since I don’t have a comp coming up for a while, I decided now is the time to back off the extra heavy pulling on Thursdays and instead focus on weakpoints that day. So here’s how it broke down:

12/29/11

Extensive Warmup because blah

SSB Good Mornings

Bar x2x8
115x2x8
155x2x8 <— hamstrings are fucked. need to do these more often. Still sore this morning.

Reverse Hypers

+50# x15,15,10

Lat Bar Rows to Chest on Low Cable

Worked up in sets of 8
Top one (I think) was 180x8

CGBP (needed to find a heavy single here)

Worked up smoked 245 (figured)
Missed 275 twice. Got out of groove on press. GAH.
Setting max as 255.

DONE.

Went to Mesquite Chop House with the lady and her family following that. Ate a huge ribeye and chipotle cheddar grits. So nom.

And just a little experiment I’m going to try: my digestion has seemed to be all sorts of fucked up lately. Very inconsistent eating coupled with working full time hours for part time pay to try and pay the bills before my next loan check comes in has resulted in my having not much food and even less money to buy food with. As a result, I’ve gotten lazy, and begun eating garbage compared to how I normally eat.

My head hurts all the time, I’m drinking way too much caffeine, and I just generally feel like shit. So, I’m overhauling my diet again. First thing is to drink about 32 oz of water when I wake up, and before I eat/drink anything else. Feel like a champ so far. Next, I’m stealing some “paleo” recipes off the internet to find better ways to incorporate fruits and veggies in the diet. But because I need carbs to function as a strongman, I’m going to be piling on the potatoes and rice to make up the calorie deficit in those meals.

I will try to post any cool stuff I make to this log, just to try and keep anyone who checks in here interested, haha.

I’m still pondering my lunch for today following training since I’m flat broke. This could be interesting.

PEACE.

382

12/31/11

Taking Out 2011… LIKE A BOSS

Warmup and stuff

No jumps today. Not feeling it.

Squat, Oly Bar, Free

135x2x5
185x5
225x3
275x3
315x3
365x1 <—this was super fast, so I went for…
405x1!!! FREE SQUAT PR!

Yoke Walk

380x2x160’
470x160’
560x60’ <–felt like poop

Pullups and Various Ogling

DONE.

Really stoked about that squat today. I’ve done 415x1 off a box, but for whatever reason free squatting is considerably harder for me. I’ve been feeling like I’ve had 405 in the bag for a while now, so I figured why not end the new year on a high note… It was a grinder of a rep too. Felt like it took me about 10 seconds to finish it out, but I did it. Huge PR, and a great boost of confidence. This has been a goal of mine since I started lifting. Now its on to 5 plates a side!

Just wanted to toss in here too that I’m very thankful for all that I have this year. It’s amazing to look back and think how far I’ve come in 12 months, strengthwise, spiritually, and especially with one lucky lady who I hope to have in my life forever. I’m stoked to see what 2012 will bring. If it is anything like the rollercoaster that 2011 has been, I’m in for one helluva ride.

PEACE.

383

1/3/12

Feels Good Bro…

Warmup, Defranco’s Agile 8 (luv)

No jumps today, kinda busted my ankle running the trails drunk new years eve.

Log Press (65%)

145x4x8 ← sucked until last set when the groove finally clicked again

Pulldowns

4x8

Front Squat

135x5
185x3
205x3x8 ← way harder than I expected. holy shit.

GHRx8/Standing Absx10/Prowler x160’

2 rounds each. Kicked my ass.

DONE.

Great, quick session today. Felt solid in my form improvements, and was very surprised by how hard the Front Squats were. I wanted 4x8 at that weight, but my legs were completely shot by the end of the 3rd set. This only reinforces how weak my motor has become. It’s sad really. Luckily I’ve got nothing but time to get this straightened out.

I’ve been enjoying my newly revamped menu choices. I’m feeling so much better each day, and I’m back down to one cup of coffee in the morning and thats usually enough caffeine for the day. It’s really amazing how much better eating a little cleaner and from more organic services makes me feel. I’m going to try and stick with it. I just have to be disciplined in my grocery bill and I can make this work.

Back Thursday for some more accessory work. May squat depending on how Saturday shapes up. I’m going to be heading to a buddy’s wedding and may not be able to train that morn. We shall see. Until then.

PEACE.

384

1/9/12

I did manage a workout with my bro Saturday before the lady and I had to hit the road for a buddy of mine’s wedding. Pretty simple day.

Push Press

95x8
135x5
155x5
185x5
205x3
225x1 <—couldn’t get in the groove on this set. oh well.

Squat

Bar x lots
135x5
185x5
225x3
275x3
315x3
345x3 ← ATG, no problems. feelsgoodbro.jpeg

As for the trip, it was a neat ceremony. Mix of Catholic and Methodist stuff for the wedding, and an open bar + a helluva band at the reception. The lady and I checked into the hotel, had some sexy time, went to the wedding, I drank a bit, we danced a lot, then went back to the hotel for more sexy time. Pretty beat today, but it was so worth it.

We also had the opportunity to talk at length on the trip about our own potential marriage. It’s a neat feeling when we both know it will happen, and we are taking the necessary steps to be prepared for the onslaught of questions before I pick out a ring. Going to wait until I’m not living on loan money to buy the ring, but until then I’m glad to know that I have someone that is so into me as I am her. Sometimes, you just know.

Anyways, to compensate for that, I’m going to a tailgate tonight at her family’s house. Lots of food, and the potential to win the bowl game betting pool. On that note: ROLL TIDE!

PEACE.

385

1/10/12

If the Bar Ain’t Bendin’, You’re Just Pretending! (But what if it’s a buffalo bar?)

Good session today, other than my math screw up with my log press. I’ve decided to go back to 5/3/1 for the log. It seems to work well for that implement, better than autoregulating like I do for the squat, so I’m going to stick with it for now.

Working Max should be 202.5. Not 225. Psh.

Warmup

Agile 8
Foam Roll Hams, Back
Activate Glutes, Low Traps

Log Press

Log x8
131x5
141x5
171x5 <— way too hard, should have been last set.
151x5 ← better, should have been middle set.

1 Inch Loadable DB

Messed around with setup and pressing. R shoulder is unstable, so I need to get back on my prehab stuff. Shit.

Free Squat, Buffalo Bar (50 lb bar)

Bar x5
140x3
230x3
280x3
320x3
370x3 ← PR, and full depth!

Standing Abs

3x10

Prowler Sprints

+90 x4x80’

DONE.

Need to seriously attack my prehab now. Shoulder is a little uncomfortable as I sit here typing. This whole studying during the day thing for boards is probably not helping. Tendonitis type stuff sucks. At least that’s what I hope it is.

Time to eat and relax.

PEACE.

386

1/12/12

Pressin’ It Out

Shoulder is feeling a little better today. Need to stay on the prehab.

1" DB (all reps both sides)

Empty x1,2,2x3
120 (+20) x3xfail

Axle C&P (clean first rep)

135x5
155x5
175x5

Deadlift, from floor

135x5
225x10
315x5

straps on
315x10

Atlas Stones, over 50" bar

200x3
270x2
300x1 <—MUCH easier than last time, back was fried from deadlifts though

DONE.

Great session today. Shoulders are fried, back is fried, and now it’s time to pack in some calories and sleep like a wintering bear. I’m so hungry, the weight is going to pile back on. Sweet.

PEACE.

387

1/14/11

You Sunk My Squat PR!

Warmup

Agile 8
Foam Roll dat shit

Back Squat, Regular 45# bar

Bar x10
135x5
225x5
275x3
315x3
345x3
365x2
405x1 <— Tied PR, but I went 3-4" below parallel on this one

GHR

3x8

250# Sandbag Carry (80’)/Prowler +90 (80’)

2 rounds, picking bag from ground. Then death.

DONE.

Good session today. Going to be back on Monday with some log, yoke and accessory action. Got some partying to do tonight and then I’m running the sag wagon for my lady tomorrow as she runs a 25K trail race. I’m excited to crew for her, especially since she’s got mad running talent and just doesn’t know it yet.

PEACE.

388

1/16/12

Yoke deez Nuts

Decent pressing today. Sucked ass on the yoke though. I think I may be getting sick as I start this rotation, which sucks, because I’ll be in a long term acute rehab center,(basically a hospital) so I’m just begging to be a petri dish. Yuck.

Warmup

Agile 8
Foam Roll
Prone Y’s,T’s, I’s w/ 3# db’s

Log Clean and Press (clean once)

Log x5
135x3
150x3
170x3
190x3 ← these were super fast and snappier than 170. Fuck yes.

Yoke Walks (50’, drop, turn around, 50’ back)

Yoke x 100’
300x100’
400x100’
500x100’ with one drop

Pullups

3xfailure (too crappy to list here)

Standing Ab Pulldowns

3x10

DONE.

Log/shoulder felt great today. The 170 set was ugly, but the 190 flew up after I found the groove. I feel shitty overall after waking up last night feeling like I was drowning in my own mucus in my throat. Fucking terrible. So I’ve tried to drink a ton of water and knock it out today, but I don’t see it happening. We’ll see how I feel after a solid night of sleep and taking Theraflu. I hope it goes away quick.

I hate coughing with the fiery passion of a thousand suns, because I cough with such unrelenting force that my diaphragm spasms and I get rabid hiccups that make it hard to breathe. The human body can be so retarded sometimes. Oh well.

Back on Thursday for more. Probably going to take the next 2 days off to allow this bug to diediedie. Lots of food and soup and cough drops.

PEACE.

389

1/19/12

From the Depths

I still feel like shit today. My rule for training while sick has always been, “Do I feel like I’ll feel better when I’m done?” If the answer is yes, I go train. If I still have extreme doubts that I’ll feel worse after training, I scrap it. The answer to the question this morning was “no” so I’m scrapping the day’s training. I’d rather miss a day or two and be better and ready to go then drag this thing out and have weeks of shitty training.

Luckily, whatever this is has submitted somewhat to a cockail of drugs from the Kroger pharmacy. My lady ran over there last night while I lay on the couch in a pile of self-loathing and got me the hook-up. I feel a lot better, and symptoms today are down from unrelenting sinus pressure, bitchin’ headaches, neck aches, and horrendous cough, to a mild cough, mild sinus congestion, and a bitchin’ headache.

Going to keep trucking with the drugs and the Vit C and see how it works. I’m impressed with my body’s response so far, even I have lost 5 lbs so far this week. Dammit.

Back Saturday for some more events training (I hope)…

PEACE.

390

1/21/12

Slowly but Surely…

Finally back in the gym today. Kept it relatively light and I still feel a little cruddy afterwards, so I know I’m not 100% back yet. Feeling better though, which is good, but strength isn’t back all the way yet. I’ll be fine.

Axle C&P (clean once, RAW)

Axle x lots
135x5
155x3
175x2x3 <— next set would have been 195, which would have been fine, but I’m careful…

Seated Military Press

25x100 AFSAP (this was awful, arms are still shaky)

Yoke Walk

Yoke x50’
380x50’
560x50’, 2 drops

Car Deadlift

Ford Focus x0 <–I can’t lean back properly on this. Need to work on it.

DONE.

Happy to get some work in finally. The 100 rep set was something I wanted to try and see how it works. I hope to try implementing a simple movement for 100 reps on most of my training days to see how it works for a while. I’m hoping it will build up my lactate threshold and pain tolerance to be better able to handle some of the stresses of competition…

At any rate, I’m taking my noodle arms to do a contrast shower and rest up. Got to get healthy.

PEACE.

391

You don’t really “lean back” on car dead. Its hard to explain, the initial drive (the part everyone has trouble with) is straight up slightly back with your quads like a leg press after that its all about getting your hips underneath you driving them forward hard.

392

[quote]Kalle wrote:
You don’t really “lean back” on car dead. Its hard to explain, the initial drive (the part everyone has trouble with) is straight up slightly back with your quads like a leg press after that its all about getting your hips underneath you driving them forward hard. [/quote]

Yeah? Interesting… I think my overall strength in general is still too weak to do the lift, but I’ll definitely keep that in mind to try as my strength improves. Thanks bud!

393

Inch by Inch, and Step by Step, I’m Closing in on Your Position with Destruction in my Mission

1/23/12

Decent day today. Was super tired and fell asleep on the couch before I went to the gym. Made for a sluggish start to the workout. BW is back up to 212. (I lost 7 lbs last week when I was sick.)

Warmup

Dynamic Stuff
Agile 8
Prone Y’, T’, I’s

Log Press

Log x2x5
135x5
150x5
170x3
190x3 <— No belt for this, little tired, but def can do more next time

Seated Pulldown Bar Rows

3x8

Yoke Walk (yes I know I did this Saturday, but my training partner wanted a shot at it)

200x50’
400x100’

500x 20’

Switch back to old style grip against uprights

500x80’, 100’

Curlzzzz

25x10
35x8
45x8

Gymnast Raises (basically a lateral raise from 90 degrees to 180 degrees abduction)

3# x55 reps (20, 20, 15) <— way harder than I’d imagine

DONE.

Not bad overall. My log is improving, so that’s good. I felt like I was getting shot in the R glute during the 500# yoke walks. I should probably foam roll that shit as soon as I shower and eat. May need to initiate morning mobs again. Ah well.

Be back in tomorrow for some front squats and high rep deads. Till then.

PEACE.

394

1/24/12

I’m Gonna Rape You in the Brain

I feel like I may have caused brain hemorrhage following todays workout. Or at least minor bleeding for the 15 minutes following the end. I’m feeling better now, but holy shit balls I feel like I met death.

Warmup

Agile 8
Foam Rollin’ Dat Shit

Deadlifts, from the floor

245x3x5
335x2x10 <—die die die sucky conditioning/still getting over being sick

Sled Drags, 75’ forward, then 75’ backwards

Prowler +90 x150’
+180 x150’
+270 x150’
+360 x150’ (This was about 420lbs total)

LAY DOWN AND DIE.

Just now getting to where I can sit up without feeling like I’m going to vomit up my spleen. I need to be doing sled drags more often. Holy shit. I’ll be back Thursday for some Axle, Bench, and other upper accessory. Until then, I’m going to curl up in a ball and die.

PEACE.

395

Axle that Question Again, Motherf***er!

1/26/12

Good one today. Feeling a little run down, but that’s mostly from an irritating clinical situation and just not being 100% yet, but training like I am.

Warmup

Not enough today

Bench

Bar x20
95x8
135x5
185x5
205x5
225x4 ← back cramped. Shit.

Axle C&P (Clean first rep)

Axle x lots
115x5
155x5
185x3
215x3 <–Stabilizers felt weak on this. Weird.

DB Rows

Circus DB x5 ea.
90x3x8

Prowler Hi-Lo’s

+90x3x150’

DONE.

396

Oh Hey, Let Me Just Deadlift this Car Real Quick…

1/28/12

I FIGURED IT OUT! Great session today. I’ve got some video of my second run with the stones which I’ll be posting up soon as I get it from a buddy. Here’s the rest:

Warmup

Agile 8
Shoulder Dislocates
Airdyne

Box Squats to Low Box

135x5
225x5
275x3
315x3
365x2

Car Deadlift (Ford Focus)

Attempt without bump x0

Two Finger Bump to Get Started x3 <–Finally figured out the groove more or less

Atlas Stones over 50" Bar

270x3
300x3
300x4 ← PR for this stone

FIN.

I had two of my training partners give me a little two finger assist on each handle to get me started off the ground on the car deadlift. My back and hips can easily finish the thing, I just need to work on some quad strength to break the damn thing loose. Come to think of it, other than front squats, I really have not been consistently doing any quad-dominant work in some time.

Need to find a way to work that into my training. I’ll probably be deloading this week. After being sick and everything still feeling like hell, I think it’s time to go ahead and do an official deload to just get rested and get everything rolling again. Back in the gym on Monday to get it all started.

PEACE.

397

Damn you had one hell of a event day!

398

[quote]Kalle wrote:
Damn you had one hell of a event day![/quote]

Yeah man, gotta make it fun! And thanks for the cues on the car deadlift. Once I worked it out in my head, it made finding the groove on the thing so much easier.

399

[quote]wiggles wrote:

[quote]Kalle wrote:
Damn you had one hell of a event day![/quote]

Yeah man, gotta make it fun! And thanks for the cues on the car deadlift. Once I worked it out in my head, it made finding the groove on the thing so much easier.[/quote]

No problem its one of those lifts that once you find the groove it all clicks but so many fuck it up. I know I was the weakest dude at Nats to get a rep and i got 4… Work those quads they are key!

400

Going to try and post the facebook vid for my stones over bar. Here we go:

http://www.facebook.com/video/video.php?v=10150537054459001