log pressing and a set of keg and trap bar caries shown.
I just developed a couple of nagging injuries and had to move around too many things. Even the axle strict press began messing with my shoulders; had to drop the log work. So I switched to a ws4sb format so I could change up the movements, doing what felt comfortable in a movement sense versus what was programmed. Not a knock on the program at all (having only ran a cycle I wouldn’t be able to even if I wanted lol), it just wasn’t the best fit for where I was at.
@TX_iron : Sorry to hear that, I hope that you are getting better! We all seem to have our fair share of issues to work around but you don’t seem to let it pull you down, that is great!
15.09.
1a Axle OHP (clean once)
48 kg x 3
56 kg x 3
61 kg x 12
1b db row
about 33 kg, not sure what the handle weighs, for 3 x 10
2a close grip bench
70 kg x 3
80 kg x 3
90 kg x 10
2b 45° chest supported row
50 kg for 3 x 10
3a push ups
20, 20, 14, 6
3b seated db curls 10 kg
20, 20, 20
3c face pulls
20, 20, 20
Notes:
- I am okay with the strict pressing,especially since I left a little in the tank. Not so much with the benching. I even failed the 11th rep very closely. I probably will rethink my TM. The problem is not that my TM is off but I tested my close grip max on a day I did not press overhead before, so I just guess it is affected by it.
- would have liked to get the push ups in 3 sets but I am definitely getting back into it with push ups. To rep out 40-50 fresh would be nice at my body weight.
- It was my birthday yesterday. Usually that is not a big deal, this year however it means that I can use the money I get from my guests and family plus the money I have saved from working a second job to buy a rack! I feel like a kid in a candy shop!
I am looking into buying a half rack with a pull up bar, so that I can use it for pressing my log and axle and all the other stuff a rack is made for. I am now facing the decision of buying a more expensive rack that is high in quality and features plate storing and band attachments or a cheaper one with less features. The second option would leave me the oppurtunity to buy another peace of equipment, like a SSB.
Hey we all got our issues right? No excuses, haha.
Man, Obviously dont fix it if it ain’t broke and Mr. Karnes knows what’s up, but the Simplest Strength Template should be a good alternative to 531 for your second movement. It has a lower % but higher volume and no PRs.
Originally, I wanted to run the 8 weeks with:
Axle press: 531
Incline: SST
Deadlift: 531
Front squat: SST
and then swap the next 8 weeks. Just a thought for the future.
@TX_iron unfortunately I don’t own Jim’s bbook anymore (had it as an ebook, computer crashed) so I am not familiar with the simplest strentgh template 
Ah i see, i remember you saying that it was unavailable to you. Well i dont want to post jims work online, but you may want to peruse my log a month or so back.
19.09.
1 Sumo deadlifts
107,5 kg x 3
122,5 kg x 3
137,5 kg x 9
2 front squats (beltless)
45 kg x 3
50 kg x 3
57,5 kg x 15
3 block pulls conv. stance (beltless + doh)
105 kg x 9
105 kg x 11
4a physio ball leg curls
3 x 10
4b ab wheel roll outs
3 x 10
Notes:
- deadlifts looked god awful. Again I completely lacked tightness and besides the first rep my positioning was off. Not pleased with my deadlifts today. 137,5 kg x 9 is okay rep wise, not near a PR but it is what it is. I need to focus on technique and getting clean reps in!
- Not pleased with front squats either. Could have pushed for 20 but the bar was too close to my neck and I kind of choked myself… the lack of oxygen caused me to give up after 15 reps
- the block pulls very surprisingly harder than expected. I think mainly because of the double overhand pulling and probably because of the fatigue at that point.
Video:
22.09.
Was in the cheese factory for a long time (in case someone did not catch that, I do not work in a cheese factory. I call my gym that, because it used to be one) without getting much done.
1 Log press (clean once)
53 kg x 3
60 kg x 3
67 kg x 15
2 trap bar carry (no belt or chalk)
108 kg x 20 meter
123 kg x 20 meter
138 kg x 20 meter
3 sand bag shouldering; 1 minute rest between sets
5 x 5 with a 56 kg sand bag
Notes:
- I am okay with my log press effort. I need to focus on staying tight in such high rep sets but 15 is not bad.
- trap bar carries were obviously no problem either. I think I will continue these beltless
- in general I have used my belt a lot less often for a while now and I must say it isn’t bad at all but I am not sure if this really has any benefits.
- the sand bag to shoulders are actually pretty hard with limited rest. 5 reps feel like medium to high reps with such an exercise. Very basic, strongman like exercise.
- wasn’t feeling like doing keg or sand bag carries. I am happy that I made it in the gym and could at least somewhat focus. I am actually certified unfit for work by my doctor because of too much stress. Sounds a little weird maybe but given my medical history/ situation he is not shy to read those warnings and would actually declare me unfit even longer, if I wanted. So my head isn’t really in the game at all times. Still glad I could work out and take my mind off of some things that I can’t get out of my head. That alone sometimes is the whole purpose of training for me.
24.09.
1a axle OHP
51 kg x 5
58 kg x 3
66 kg x 9
1b one arm db row
ca. 38 kg for 3 x 10
2a close grip bench press
75 kg x 5
85 kg x 3
95 kg x 10
2b 45° chest supported row
45 kg for 3 x 10
3a push ups
15, 15, 15, 15, 10
3b curls
12 kg for 3 x 15
4 band pull aparts
3 x 25
Notes:
- very solid session. Actually pleased with both, OHP and bench.
- I just realized today that I have used a full grip for a while since I am always cleaning the weight from the floor. I changed that and it feels way smoother thumbless.
Thought I would show you the dumbbell that I am using for the one arm rows. It really is a rather special (read: very old) piece of equipment.
Video of the OHP set:
25.09.
Wanted to sleep in but was woken early to the news that my grandfather passed away. Then I had to work a couple hours and then I went to the cheese factory. Normally I would have taken this day off but I needed to release some stress.
1 sumo deadlifts
115 kg x 5
130 kg x 3
145 kg x 7
2 front squats (beltless)
47,5 kg x 5
52,5 kg x 3
60 kg x 15
3 block pulls (beltless and double overhand)
107,5 kg x 10
4 ab wheel roll outs
3 x 10
Notes:
- was completely tired and out of energy after deadlifts, pulled myself together for front squats but then I was just finished. So I only did one set of block pulls and ditched hamstring work
- I think my deadlifts looked a little better than last time
- my front squat form isn’t that great. I would need even more ankle mobility with my damn long legs but it works for the time being. It was the first session back from injury were I used a plate for squatting!
Video:
Sorry about your granddad. Good thing to have a positive outlet to relieve stress
Thank you. It was a long time coming a actually a relief that he finally found his peace. It still is sad, no matter how long you have seen this coming. He was one of the most influential persons in my life.
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29.09.
On my last deadlift workout I have again dislocated a vertebrae of my t-spine. Today I went to a physio I know who realigned my t-spine, took care of my SI-joints and mobilized my hip a little.
1 Log press
55 kg x 5
62,5 kg x 3
70 kg x 11
----------------------------- out of the rack from here on
80 kg x 1
85 kg x 1
90 kg x 1
2 trap bar carry (no belt or chalk)
113 kg x 20 meter
128 kg x 20 meter
143 kg x 20 meter
3 weight over bar
Used my sandbag for this (ca. 55 kg) and the bar was set at upper ab height. We did as many as possible in 60 seconds
7, 7, 6
4 conditioning circuit (took Alpha’s last video to heart and wanted to up my conditioning)
10 goblet squats with 28 kg kettlebell
10 swings with 28 kg kettlebell
20 mountain climbers
50 meter sprint
Rest while your partner is going.
We completed three rounds and then dies on the floor.
Notes:
- rack arrived!!!
- that is also why I did the joker sets on log presses. I just had to celebrate the arrival of my rack in some way
- also got a 28 kg kettlebell!
- conditioning was surprisingly very hard! Completely died during and after third round.
Video of log and carry:
I’ve always liked the 1/2 racks (or whatever) better than the full cage
5.10.
Today I did my workout with a friend of mine who wanted my help with his squat and deadlift technique but I actually had nothing to add to what he was currently doing. Anyway, was a fun time for sure.
1 axle OHP
46 kg x 5
53 kg x 5
61 kg x 11
2 pull ups (band assisted)
3 x 8
3 close grip bench press
65 kg x 5
75 kg x 5
85 kg x 15
4 db row
2 x 10 with ca. 37kg
5a face pulls with band
3 x 20
5b weighted push ups
10, 12, 10, 8 with 10 kg plate
6 paloff press
3 x 5 per side
Notes:
- pretty okay tralining. It takes a while to get used to higher reps. I had nearly a full week off of lifting and I felt a little rusty coming back in.
- OHP was not that bad of an effort but looking at this log I did 66 kg for 9 reps in my 1+ week and now I did 5 kg less for only 2 reps more. But then again you have strong days and more mediocre days…
- the push ups were kind of cool and they are actually the thing I am most pleased with today. Bench wasn’t that bad either though.
Video of the OHP plus set and two sets of push ups:
06.10.
Would have been optimal to rest today and train tomorrow but my schedule wouldn’t allow that, so I went in today.
1 sumo deadlifts
102,5 kg x 5
117,5 kg x 5
135 kg x 10
2 front squats (beltless)
45 kg x 5
50 kg x 5
57,5 kg x 15
3 walking lunges
3 x 10 per leg with 40 kg
4 ab roll outs
3 x 10
Notes:
- I wouldn’t say that this was a bad workout but the intensity wasn’t really there. Neither the front squats nor the deadlifts showed what I am capable of.
- I switched out the accessory movements for this cycle. So the block pulls were swapped out for lunges. I hit lunges the last time in my last heavy squat workout before my injury. My glutes were not on fire … but exploding. Like in a lot of pain and I couldn’t really walk right
- but I got 1 rep less than last cycle’s 5+ week with 5 kg more on deadlifts, that isn’t too bad
Video:
10.10.
The DOMS from last workout lasted me till today. They were still there but manageable, yesterday I still walked funny. Haven’t had this much muscle soreness in forever. The lunges really did kick my arse!
1 log press
50 kg x 5
57,5 kg x 5
65 kg x 14
2 trap bar carry (no belt or chalk)
101 kg x 20 meter
116 kg x 20 meter
131 kg x 20 meter
3 one arm kettlebell waiter walk
3 x 28 kg x 20 meter (each arm)
4 keg carry, 83 kg (belted)
8 x 20 meter with a few seconds to catch my breath in between trips
Notes:
- lacked stability in my lower body for the log presses. I think my lower body still is decently fatigued from my leg day. No idea why I did get this fucking sore. So I wasn’t really satisfied with my performance here, even though 14 reps is not that bad of an outcome.
- I implemented the waiter walks because I noticed an imbalance between my right and left shoulder when overhead pressing and my friend, who recently spotted me on the bench press, noticed that my elbows moved a little differently on the bench press. And holy shit that imbalance showed itself during the waiter walks! The right arm was about 2-3 x as easy as the left. I think this exercise may be just what I need for my overhead stability and to even out my shoulders.
- the 83 kg keg is pretty heavy for me, so this was quite an effort! Made life suck for sure. This was a good mix of a strength and conditioning challenge because of how heavy that keg is for me.
Video of the log press “+ set”:
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12.10.
Completely lacked explosiveness today. I could not generate any speed/ power. However I began to see days like this as a challenge. In a competition you can not expect to be at your best either. So if I am not explosive I just focus on tightness as good as I can to compensate for my lack of speed.
1 axle OHP
48,5 kg x 3
56 kg x 3
63 kg x 9
2 pull ups (band assisted)
3 x 8
3 close grip bench
72 kg x 3
82 kg x 3
92 kg x 11 (failed 12th)
4 db row
3 x ca. 38 kg x 10
5a weighted push ups (10 kg plate on back)
13, 13, 11, 10, 3 = 50
5b face pulls (band)
4 x 20
6a bicep curls
3 x 20 kg plate x 20
6b paloff-press
3 x 5
Notes:
- fatigue and lack of sleep are building up very fast. Recovery is not keeping up. I can recover from the stress coming from my workouts, however life stress is interfering and I think that is the main factor here. Unfortunately there is not much that I can do about that, instead of keeping my head down, digging deep and pushing on.
- not feeling the best these last days but I will get better
- actually for the circumstances this workout took place in, there is nothing to be ashamed of. I did get the work done, even though it took longer than usual and I was half asleep at the end. Very glad I had a training partner today.
- really liking push ups lately!
Video of axle top set and push ups:
16.10.
Had my girlfriend with me today. It has been a long time since we were in a gym together because she is unfortunately battling a very stubborn illness. She is now finally on her way to being healthy again and can soon start to ease herself back into training after not having trained for about 2 months. I am very glad about that, beside the obvious reason that I am concerned about her health and that I am relieved that she is finally getting better, I am looking forward to training with her again. I have hit a lot of PRs when she was with me. Her support noticeably helps me in the gym.
1 sumo deadlifts
110 kg x 3
125 kg x 3
142,5 kg x 10 - PR
2 front squats (beltless)
47,5 kg x 3
55 kg x 3
62 kg x 13
3 walking lunges
3 x 40 kg x 10 each leg
4 band leg curls
pump
5 ab wheel roll outs
3 x 10
Notes:
- baby PR on the dealifts today (+2,5 kg) but it felt a lot easier than my previous best (140 kg x 10). Deads are finally moving in the right direction. I could have even pushed harder but I noticed that my form was breaking down on the last 3 reps. This, combined with the fact that my left hamstring felt a little funny since my keg carries, made stopping at 10 a good idea.
- I guess my DOMS will again be terrible
- was awesome to have my girlfriend with me. Very nice that she doesn’t mind spending her evening with me in the gym even though she can’t train herself. We had a good time.
Video:
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