Hope everything is going well and your starting to get back to normal
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Yeah feeling pretty decent right now. Sleep quality is going up so that helps a lot.
Down to 181
Had a bit of a junk food binge last night at D & D, need to be careful about that. So bodyweight up a little bit.
Sled Drag + Sled Push
100lbs 5 minutes consecutive.
75ft Drag, then 75ft Push for 5 minutes
DOH Deadlift (No chalk/Belt)
3 x 3 at 285
Power Bar Deadlift
2 x 2 at 385
Pause Transformer Bar Squats (Goblet Squat Setting)
5 x 2 at 215
Hoping this variation will feed my Front Squat.
Grenade Handle Pullups
2 x 3 at 205.5 Bw + 26lbs
Grandfather Clock Pullups
3 x 3 at 205.5 BW
Marrs Bar Good Mornings
3 x 10 at 65 (Empty bar)
Wrist Ext 2 x 20 at 8/side
Cable Curls 3 x 20
Birddogs 2 x 20
Down to 181
Pause Axle Continental Clean + Push Press (2nd Pull)
3 x 3 at 145
2nd Pull Continental
2 x 1 at 175
Pause NG Bench Press
x 2 at 225
3 x 2 at 205
Seated Overhead Pin Press (Eyes)
x 5 at 125
x 4 at 135
Grenade Handle Pullups
2 x 2 at (BW 204) + 35
x 8, 6 at 204 BW
DB Front raises 1 x 20 at 15/hand
Hammer Curls 2 x 15 at 30/hand
Single Leg Balance 45 seconds/side
Bird dog 2 x 20
5 Miles on Stationary Bike
Down to 181
Day early since I won’t have time tomorrow.
Front Squat
5 x 2 at 225
DOH Axle Deadlift
4 x 1 at 215
Axle RDL
2 x 3 at 315
Sandbag Carry
3 x 150ft at 130
Ab Pushout
2 x 25 at 26
Stationary Bike 4 Miles
Down to 181
Axle Continental Clean + Press
2 x 1 at 165
x 1 at 175
x 1 at 195 (Clean only no press)
2 x 4 at 145
NG Bench Press
2 x 6 at 155 + Orange Micro Minis
x 6 at 135 + Orange Micro Minis (Close Grip)
Single Arm Cable Row
x 20 at 55
x 15 at 70
x 10 at 85
French Press (SS) Band Tricep PD
3 x 15 at 45 (SS) 3 x 25
Hammer Curls
2 x 25
20 Miles on Stationary Bike
Didn’t intend to go this long. Was using this time to catch on up some anime and didn’t check until 76 minutes had passed
3 Miles on Stationary Bike
Down to 181
Sled Drag
100lbs 5 minutes consecutive
Double Overhand Deadlift (no chalk/belt)
3 x 3 at 295
Powerbar Deadlift
2 x 1 at 405
SSB Squats
2 x 2 at 295
SSB Box Squats
2 x 20 at 155
Grenade Handle Pullups
x 3 at 204 + 44
x 11 at 204 + 9
x 11 at 204 BW
Wrist Ext 2 x 25 at 10/side
Cable Curls 3 x 20
Owe bird dogs.
Down to 181
Pause Axle Continental Clean + Push Press (2nd Pull)
3 x 3 at 150
During warmups worked on the receiving portion of the dip by pausing in the bottom of the catch. I tend to lose balance after catching the bar. So just some light drilling to work on the issue.
Tempo NG Bench Press (3:1:0)
5 x 1 at 200
Seated Overhead Pin Press (Eyes)
x 5 at 125
x 4 at 135
Grenade Handle Pullups
x 6 at 202 + 9
Clock Handle Pullups
x 2 at 202 + 9 x 2
Grenade Handle Pullups
2 x 8 at 202
DB Front raises 1 x 20 at 20/hand
Hammer Curls 2 x 12 at 35/hand
Single Leg Balance 1 Minute/side
Bird dog 2 x 20
4.5 Miles on Stationary Bike
Down to 181
Tempo Front Squat 4:0:0
5 x 1 at 245
DOH Axle Deadlift
4 x 1 at 225
Axle RDL
x 5 at 365
x 3 at 385
DOH Axle Hold
35 seconds at 155
Sandbag Carry
4 x 150ft at 170
This was hard.
Ab Pushout
2 x 25 at 35
Stationary Bike 10 Miles
Down to 181
Weighed in at 199.2 yesterday. Nice.
Went roller skating last night, very humbling to struggle to stay upright. Never fell though. Lots of wall hugging, took 6 laps of the rink to go without needing the wall.
Pause Axle Continental Clean + Press
2 x 1 at 145
x 0 at 175
4 x 1 at 145
Pause in the dip. 175 launched well enough but couldn’t push through.
Pause NG Bench Press
4 x 2 at 205
x 6 at 155 (wide grip)
Single Arm Cable Row
x 8 at 100
Cable Row
x 20 at 140
Cable French Press (SS) Band Tricep PD
3 x 20 (SS) 3 x 30
Hammer Curls
3 x 25
27 Miles on Stationary Bike
Down to 181
201 morning weigh in. Probably from the extra water I drank yesterday to survive the 27 miles.
Sled Drag
110lbs 6 minutes consecutive
Double Overhand Deadlift (no chalk/belt)
3 x 3 at 305
Powerbar Deadlift
3 x 2 at 385
Body is slowly adjusting to pulling on a deadlift bar at a opposed to a deadlift bar.
SSB Squats w/ bands pulling forward
3 x 2 at 315
3 x 2 at 180 (Extra heel elevation)
Wanted to mess around with bands pulling forward to challenge upperback more on the SSB. Might have anchored the bands a little higher than I should have, but honestly no issue.
Grenade Handle Pullups
x 2 at 201 + 53
x 15, 9 at 201 BW
Happy with how these are going.
Wrist Ext 2 x 20 at 15/side
Cable Curls 3 x 20 at 35
Back Ext 2 x 15
Down to 181
Pause Axle Continental Clean + Push Press (2nd Pull)
3 x 3 at 155
During warmups worked on the receiving portion of the dip by pausing in the bottom of the catch. I tend to lose balance after catching the bar. So just some light drilling to work on the issue.
**Pause NG Bench Press **
2 x 2 at 215
x 2 at 205
x 6 at 155 (wide grip)
Seated Overhead Pin Press (Forehead)
x 4 at 135
2 x 7 at 115
Grenade Handle Pullups
x 9 at 200 + 18
2 x 10 at 200 BW
DB Front raises 1 x 10 at 25/hand
Hammer Curls 2 x 10 at 40/hand
Single Leg Balance 30 seconds/side
3 Miles on Stationary Bike
Down to 181
Weighed in at 197.2 this morning. Getting food dialed in more and more. Weight is coming off pretty easy still.
Front Squat
2 x 1 at 300
2 x 3 at at 135 (Tempo/Heels)
DOH Axle Deadlift
5 x 1 at 235
Axle RDL
x 2 at 400
x 6 at 225
DOH Axle Hold
35 seconds at 165
Sandbag Carry + Sandbag Squat
100 lb Sandbag
150 ft + 1 Squat Halfway Through
150 ft + 2 Squats Halfway Through
150 ft + 3 Squats Halfway Through
150 ft + 4 Squats Halfway Through
150 ft + 5 Squats Halfway Through
Ab Pushout
2 x 25 at 44
Down to 181
Axle Contintental Clean + Press
x 1 at 165
x 1 at 170
x 1 at 175
x 1 at 180
x 2 at 165
x 2 at 145
During warmups, paused at the bottom of the catch to focus on balance during the part of the lift I struggle with balance the most.
NG Pin Bench Press (7th notch on safeties)
3 x 1 at 205
Slingshot NG Bench Press
x 12 at 185
Cable Row 2 x 12 at 160
Hammer Curl 2 x 25 at 25/hand
Band Tricep PD (SS) OH Tricep Ext
3 x 30 (SS) 3 x 20
Down to 181
10" Powerbar Deadlift
3 x 2 at 315 (DOH, No Chalk/Belt)
405 x 2
2 x 3 at 320
Sled Drag
110lbs 7 minutes consecutive
SSB Squat
x 1 at 330
2 x 8 at 200 (Hands Wide)
Grenade Handle Pullup
196 + 63 x 2
196 + 80 x 1
3 x 10 at 196
Wrist Ext
x 9 at 20/hand
x 25 at 5/hand
Hammer Curls
2 x 12 at 35/side
Back Ext x 20
Nebraska’s Strongest got cancelled. Looking at my options for competitions in late March/early April. I don’t want to extend or shorten my cut by very long and want to stay in the surrounding states. Looking at Crown the King 4 in Springfield, MO
Down to 181
Since Nebraska’s Strongest isn’t happening, I took out NG Bench for regular barbell. AS well as swapping 1 axle day for 1 log day. Will work on axle on the other day til at least the end of this general block.
Log Clean and Press
4 x 2 at 155
3 x 1 at 115 (Paused Dip/No Belt)
During warmups, paused at the bottom of the catch to focus on balance during the part of the lift I struggle with balance the most.
Pause Bench Press
3 x 2 at 205
x 8 at 185 (Small Block/ 1st rep Pause, 7 T & G)
Crown Level Pin Press
x 3 at 145
x 3, 2 at 165
x 15 at 95
Grenade Handle Pullups
2 x 8 at 197 + 18
x 10 at 197 BW
DB Front Raises
x 8 at 30/hand
x 20 at 5/hand
Hammer Curls 2 x 20 at 25/hand
Single Leg Balance 1 Minute/side
1 Min Row Interval into 2 Grenade Pullups
10 rounds
Rest was the remainder of 1 minute after the pullups.
Down to 181
Small refeed last night of some Casey’s warmer pizza. Only an extra 800 calories, but I sure felt better this morning when I woke up.
Front Squat
3 x 3 at 205
3 x 2 at 185 (Pause/Heels + Extra heel elevation)
DOH Axle Deadlift
4 x 1 at 245
Axle Deadlift
3 x 1 at 335 (Sheiko Deadlift)
2 x 3 at 315 - 10"
DOH Axle Hold
35 seconds at 175
Sandbag Squat into Sled Push
3 x 2 at 230 // 3 x 20ft at 110
Focus on the sandbag part was heavy bag acclimation, sled was more speed/acceleration + conditioning.
Ab Pushout
3 x 20 at 54
Down to 181
Axle Clean + Press (2nd Pull)
x 1 at 165
x 1 at 170
x 1 at 175
x 1 at 180
Pause Flat Bench Press
2 x 4 at 190
x 3 at 185
Machine Row
3 x 20 at 100
Machine Curl 3 x 20
Tricep OH Ext (SS) Band Tricep PD
3 x 20 (SS) 3 x 20
Extra Random Curls