I’m definitely feeling the running in my hips, but it’s a long slow death vs this one that came out of nowhere, haha.
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AM WORKOUT
TREADMILL RUN
Incline: 1
Speed: 6.5 (9:14 mile time)
Distance: 6.55 miles
Time: 1hr 48 seconds
Notes: This really sucked. My cardio is good, and even the body is holding up ok, but this just gets more awful as I go. Used some new socks and it seemed to cut down on the hotspots. Still most likely need some new shoes, as my feet keep going numb. Running style is part of that, but padding would go a ways too.
PM WORKOUT
SUPERSET (Press-pulldown)
Axle strict press
5xAxle
5x66
5x176
3x196
6x221 (lifetime PR)
6x221 (push press)
1x221 (continental)
Grenade ball pulldown 110
6x14
GIANT SETS (press-dip-raise-pull apart: odd sets axle strict press, even sets behind the neck barbell press)
Axle strict press 161
2x10
1x7
Behind the neck barbell press 120
2x10
1x8
Dips
6xFailure
DB lateral raise 30lbs
4x11
2x10
Band pull aparts
6x12
Axle curls
1x50
Notes: 3:45 between heavy presses, 2:00 between giant sets. The topset was a lifetime PR, and if I could’ve kept my head from spinning I have a feeling I coulda managed a 7th rep. Pretty much just pressed until I passed out. Should hopefully mean even greater stuff in the future when I’m not running so much.
Left shoulder acted like it wanted to sublux during one of my warm-ups. Usually not the bad shoulder.
Continental moved better. When I can chalk up and commit, it should be good.
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Nice shirt. Fitting for a pr.
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Thanks man. Hot Topic sells them for $6.
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PM WORKOUT
GIANT SETS (squat-stone-hyper)
SSB Squats
8xBar
8x155
8x245
8x335
6+2x415
8x335
Stone of steel lap and extension (60lbs and spacers)
6x2
Reverse hyper 450
6x10
Notes: 3:45 between rounds. Unexpected workout: was supposed to work tonight but was called off and rescheduled for tomorrow morning. Wasn’t really preped for this and performance lagged a little, but it’s a good “bad day” performance. The stone moved well today, and the arms are feeling good enough to make it through the training cycle.
Coming up with more plans for how next training cycle will go. Got my eye on another comp in april that has a keg press, car deadlift, husafel and stone series, which should be easy to adapt to. Planning on swapping or rotating the deficit axle deads with trap bar for giant sets on deadlift day, going to work in the deathset of squats on squat day, and thinking of using 3 implements for press day giant sets. Axle, keg, and either log or trap bar press. Should be able to make it all work.
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What the hell are deathsets?
Just something I talked about earlier in the log: some big dumb drop/stripset with rest pausing. I used to always end my deadlift workouts with one like that, but it hasn’t been viable in my current training. With my squat workout, I could throw it in at the end.
Ok cool. Sounds terrifying.
Nah: existence is terrifying. This is just lifting weights, haha.
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Lol. True, but deathsets sounds pretty ominous. Even if it is just lifting weights.
I’ve been doing box squat deathsets this training block. Pwn, for all the great advice he gives, is really downplaying the fear factor here.
Haha. I’ll have to try them one day then.
@mr.v3lv3t It’s really the getting back under the bar after the rest pause that’s the worst. Requires a particular kind of crazy.
@cstan097 I’ve logged a few in here, but for a classic, take a weight you can squat for about 8 reps. Do it for 6. Then re-rack it, take 12 deep breaths and go for 3. Re-rack, 12 deep breaths, go for 2. Repeat for 1. Then, take off 50-90lbs and repeat the process. Keep repeating until you run out of plates.
PM WORKOUT
Axle bench press 311
2x10
1x5
Close grip axle bench 261
2x10
1x7
Swiss bar incline bench 215
2x10
1x9
Dips
1x36
1x26
1x23
Standing ab wheel between sets of benching (3x7, then sets of 6 for the rest)
Notes: 3:45 between benching, 2:00 between dips. The close grip and swiss bar were victories, but I came into this completely unprepared. Been eating like a bird, and I need to knock that crap off. Changing work schedule is screwing with my nutrition. Going to try to get in a 10 mile run tomorrow or Friday and I definitely need fuel for it. May bring back the weight gainer. I’m on the brink of something big and I just need to keep eating to support it.
Connective tissues are feeling decent enough. Achy, but not debilitating.
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Thanks for the example. Going to give this a try sometime.
TREADMILL RUN
Incline: 1
Speed: 6.3 (9:30 mile)
Distance: 10 miles
Time: 1hr 35min
Notes: My conditioning continues to improve. Did not check the clock until 7.5 miles in. Heart and lungs are fine, knees and feet are ok during the run, achilles on left side got tight out of nowhere. Immediately post run, knees aren’t happy, but I’m thinking it will pass. Still no breaks/no water. I want to take a moment to celebrate the ridiculous shape I’m in to go from no running since the end of May to 10 miles in the span of 7 training sessions while prepping for a strongman comp. Also probably for the best, because if I had to do this with more sessions or over a longer training span, I’d most likely burn out.
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Had it for about a month and then sanity came flying in like Kramer, really dominating the head space haha.
Do you do non-treadmill runs? 10 miles on a treadmill sounds like the kneepocalypse.
10 miles on a treadmill is easier than outside in my experience. Worst thing about a treadmill run is the boredom!!
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100% agreed. Treadmills normally have a little bit of built in give, supposed to be better on the knees. I try to do most of my running on one for that very reason, just making sure to hit the pavement every now and then to make sure I can hit the pace on my own
Treadmills are built to be better on the knees for sure, with the extra give they have.
Two problems:
Stride is often shortened subconsciously because of the physical barriers, leading to more impact on the knees.
Roads are constantly changing. Treadmills are exactly the same, so repetitive motion injuries are far more likely. When form breaks down on the treadmill, bad things happen too.
It’s a different monster.
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