what I heard was… If you got 3 white lights, you ain’t squatting heavy enough.
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I actually always heard it as “If you got more than 2 whites, you went too deep”, haha.
AM WORKOUT
SSB Squats
5xBar+chains
5x115+chains
5x155+chains
3x205+chains
1x245+chains
1x295+chains
1x335+chains
1x385+chains
1x450+chains (lifetime PR)
5x335+chains
10x245+chains
Notes: That’s just a complete and total lifetime PR, pre and post injury. I’m loving what I’ve come up with for this training day; seems to play to my abilities well. The 450 wasn’t the worst grinder in the world, but tough enough that, this close to the show, I didn’t see a need to push any harder. For the backoff sets, I wanted to hit 6 for 335, but I felt my left kneecap move in an odd direction and didn’t want to chance anything. I think this might be the direction I take this day in the future. I liked the car deadlifts as a finisher, and they’ll make appearances here and there, but getting in some more volume on the squat movement will probably help me recapture some strength.
Reverse hypers 330
4x10
Standing ab wheel
4x8
Notes: Both performed between sets of squats.
General notes: Woke up at 195.4. Tomorrow marks 1 year since my surgery. Looks like recovery has gone well.
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AM WORKOUT
Axle bench press
5xAxle
5x66
5x136
5x186
3x231
3x261
10x296
15x231
Notes: Really happy with this performance. Those were 10 smooth and clean reps of 296. I’m getting to the point where I normally stall out and die on benching, and things are finally moving smoothly. I have to fight all the temptation I have to abandon what is working. I really want to run the “Building the Monolith” program, but bench rep PRs are getting me where I need to do. Just gonna keep riding things out until they stop working.
DB rows 105
4x10
Band pull aparts
5x20
Notes: Performed between sets of benching. Trying out something different, with rows at the start of the workout vs chins. I’m just so over chins at this point.
Axle push press
4x2x226
1x4x206
superset w/
DB reverse curls 35
5x11
Notes: Second rep of each set was better than the first. Really need to focus on actually driving with the legs through the axle. When I did that, it was more like a jerk, whereas the first rep had a lot of pressing out to do. If nothing else, if I whiff on my first attempt with the weight in the show, I know I’ll have it in me to regather and try again.
NG chins (various grips)
50 reps total
General notes: Woke up at 195.0. A full year post op. About this time last year all I was doing was trying not to throw up on the car ride home. It’s great to be back. Also crazy how fast the time goes by.
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300 for 10 is a strong fucking bench. When I hit 315 for 10 I was able to grind out 400. I’d say you’re not far off strength wise!
Good job on the 296 for 10! I can’t recall if I’ve asked you this before but do you find it easier or harder to bench with the axle?
@strongmanvinny2 That means a lot coming from you dude! I’ve always been better at reps than 1rms, but 400lbs is a goal of mine. I’m hoping if I stick with this I’ll be able to see it soon.
@Benanything It’s really just different. Not necessarily harder or easier. It’s much easier on the joints because the weight is further dissipated, but a barbell tends to be easier to manipulate due to how small it is. For the most part, I made the switch because I didn’t want to have old PRs to compare to in my recovered state, because that would just drive me nuts, haha.
PM WORKOUT
Timed hold grippers (CoC #2)
55 seconds right hand
45 seconds left
40 seconds right hand
30 seconds left
Notes: Real intense session. Serious burning in my forearms afterwards. I really think these are paying off. The other day I tried to hang from the pull up bar just to get a perspective for what it would be like in the show, and I more ran into boredom than fatigue. I don’t think grip will hold me back at all.
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Yoke 50’
2xYoke
2x320
2x410
2x500
2x550
Notes: Another great day with the yoke. Didn’t even feel the weight with 500. I had a bad initial pick on 550 and had the yoke slide off my back, but otherwise successful runs. I am running into old habits where I start slow and pick up speed at the midpoint, and ideally I should fix that, but at least with an 80’ course I’ll spend more time under my fast speed.
It was 30 degrees out when I started, and got colder as I went. I love this weather. Makes me feel stronger for training in it. Something I missed during my time in CA.
Woke up at 194.8. I think I actually am keeping some weight, which right before the show is awesome.
Oh yeah, a co-worker of mine asked if I wanted to do a powerlifting meet in Feb about 3 hours away. He’s done a gym meet before; this would be his first real one. Depending on how things are going, I might give it a go. Get back to my roots.
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(3) Axle Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
12x546 (straps, touch and go, rest pause)
10x456 (straps, deadstop)
33 seconds DOH 276
Notes: Another afternoon workout, which meant going for broke. Dorked up the straps on the set of 546 and had to put down the top set a little too early, but still put the effort in. Dealt with some belt bite on the set of 456 that forced me to rest pause a little more than I’d like, but ultimately a strong workout.
GHR sit-up w/25lb plate behind head
3x8
1x5
Buffalo Bar Squat
5xBar
5x100
5x140
3x190
1x230
1x280
1x330
1x370
REST PAUSE (15 deep breaths between sets)
5x410
3x410
1x410
10x320
5x320
3x320
1x320
10x280
Notes: Wanted to push 410 again. Felt like puking during warm-ups, so this turned out better than expected. If I do this again in the off-season, I’ll push that 280 set for 20.
General notes: Woke up at 194.something. Cheat meal is getting moved to tonight.
I’ve been looking at picking up a pair or two of Captain’s of Crush grippers and just wondered what your recommended resistances would be?
Definitely go with 2. Get the trainer and the #1. If the trainer is tough, you can use it to build up to the 1. If the trainer is easy, you can use it to warm up for the 1. I STILL use my trainer to this day as a warm-up gripper, so it has a lot of value, whereas the 1 didn’t see much use once I could get the 2.
Hope that helps dude!
Great, thanks man! Definitely helps, christmas is around the corner and the family is always asking what I want…these might make for some nice stocking stuffers haha
Always happy to help. If you need more ideas, hit me up. Got a lot of toys to review, haha.
Suicide Medley
50’ carry 182lb keg
50’ run back to start
50’ run back to keg
50’ carry 182lb keg
50’ run back to start
50’ run back to keg
50’ carry 182lb keg
50’ run back to start
50’ backwards prowler drag loaded w/250lbs
3 rounds of the above
Notes: Added some weight to the prowler just to remove any doubt in my head. This is the last time I’ll run this until the show. Next week I might just do the drags. I’ll be a week out on Sat, and I’m not gonna get any better after that, but I can definitely get more hurt. Really focused on getting my under grip high. Ideally I’d post this on my chest, carry high and run fast, but I haven’t been drilling that enough during this time.
Woke up at 195.4. Cheat meal last night was a “barbarito”,l which is a BBQ burrito. Smoked sausage, BBQ beans, cole slaw, and cheese in a tortilla with BBQ sauce. Had it with a side of onion rings. Delicious. Next week it’ll be thanksgiving. Gotta love not having to worry about making weight.
AM WORKOUT
Axle strict press
5xAxle
5x66
5x136
3x156
3x181
3x201 (+1 push press_
Axle push press
0x256
0x246
Axle strict press
10x156
Notes: All the strict pressing felt strong, but just didn’t have it for the push pressing. Really need to drill leg drive once this show is over. I’ve come far in 3 months, but I’m still behind the curve.
Lat pulldown 140
5x15
Band pull aparts
5x20
Notes: Performed between sets of strict pressing. Lat pulldowns are requiring less rest pausing.
Dips (upright)
50 reps
Axle rows 136
85 reps
Axle curls
60 reps
General notes: Woke up at 195.8. Thinking that I’ll finish out this cycle next week and possibly do the heavy squat day before starting my pre-contest deload.
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Been away from T Nation (and training) for a while now, tore the ol ACL. This log gives me a benchmark to shoot for, I will be following.
My condolences man, but there is a light at the end of the tunnel. Ask me anything you need and I’ll provide all I can.
You’ll come through this stronger.
AM WORKOUT
Axle front squat
5xAxle
5x66
5x136
3x186
1x226
1x276
1x316
1x336 (PR)
18 reps of 226
Notes: This was my best day so far. Usually I show up to this session really beat up and immobile, but I was pretty loose. I had some more in my for the 336, but my left arm collapsed in the rack position and I didn’t want to cause anything stupid to happen. I think I might pick up a front squat harness just to make things easier. The 18 reps of 226 were rest paused, pretty much letting my upper body recover between reps. Real smooth and deep squats.
Reverse hypers 330
4x11
Standing ab wheel
4x8
Notes: Performed between sets of front squats
General notes: Woke up at 196.2. Once this show is over, I’m gonna ease off the calories a touch. I haven’t been eating poorly, just big, and I don’t think I’ve gotten very sloppy from it, but I think there is potential for more growth if I lean up a touch first before really hammering the volume and food. Good to see the weight finally coming back though. My left leg is just about matched with my right in terms of size.
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Very nice man! I honestly have never taken my axle for a test drive on the front squat yet. I’m not sure if this would make my lack of shoulder/wrist mobility less or more of a hindrance for this lift.
Thanks man. Believe me; if I can do it, anyone can, haha. My right shoulder is crap after 6 dislocations, dozens of subluxations and a torn labrum but I mange. Now, my rack position in general is crap, with my elbows really low, but it’s functional enough to hit the squat.
That said, I tried the cross arm approach before, and it seemed like it was putting a lot of weight on my biceps, so that doesn’t seem to work as well.
someone doesn’t like breathing
Well, you gotta keep in mind, it’s not 1x18. It boiled down to something like 6, 5, 4, 4 with rest pauses. My approach is just to shoot for a rep total and improve that each week.
Although, since my rack position is so bad, it’s not like the axle is on my throat anyway, haha.