9/16
Log Cleans for Warmup
Some pony-keg clean and presses
Squat 135x10 185x10 225x10; something felt really off so I cut these
DL 135x6 225x6 315x6 365x5 365x5
DB Lunge 70s 5x10
Cable Crunch 5x15
9/17 RE Upper
Neutral Grip Ext Alt Curved Incline Bench 4x10+10
T Bar Row 4x12 w/drop sets on last set
Staggered Keg Press 4x5+5 Superset w/ with Pullups 4x5
Monster Walks 2x15 20kg
Plate Chop Series 2x8+8+8 15kg
Interesting: I mentioned to my mom a few months ago that she should maybe start drinking some protein shakes; she got a whey shake mix that has glutamine anc creatine in it! I was home last month like “Mom you’re kinda ripped!” I checked out the ingredients and was blown away; on top of three meals she’s drinking 40g protein 5g creatine and 5g glutamine twice a day and she works in the yard and garden all day every day
She’s 59 and 5’3" she says she’s gained about 10 lbs in the past few months and lost her saddlebag thighs; you know what that means?
My MOM is growing and you’re not: FUCK YOU and go eat something
9/19
Foam Roller
Cleans and Reverse Hypers
Yoke (in grass and spikes) up to 540ish for a 60ft run-fairly fast and comfortable
-ankles not in too terrible a shape; the grass is easier on my cankles than the pavement for sure
DL-Sled Medley 225x10+sled drag w/4 plates for 60ft x 5 runs
Some abs and back exts
Today knocked the shit out of me; dunno if it was reintro of yoke or what but I am SMOKED
9/20 “Recovery” (I had a wild hair up my ass this morning despite the fact my legs were sore as fuck)
Roller
Shortened Parisi Warmup
Medley: 100ft keg shoulder/carry then pressx3 into sled drag 4 plates for 50ft x2
Tire carry 50ft + sled drag 4 plates for 50ft x2
Rev Hyper 4x10 no swing 2x12 full swing
Pullups 3x8
I have no explanation for this “recovery” work except that I slept about 9 hours and ate my face off yesterday; oh and I had some HOT-ROX when I got up and a huge coffee pre/during workout
Interesting new concept; sleeping and eating a ton around tough training days!
9/21 Upper
Lots of shoulder girdle work for warmup
Std OH Pin Press (no back support) barx8 95x5 135x5 155x5 175x2 135x13
Low Bench Pin Press 135x5 225x5 225x5 275x3 w/hold at the top for 30secish
Cable Crossover + Face Pull Superset 4x12 each
Machine Row + Pushup Superset 5x20 each
Triceps Pressdown 5x20
Training tomorrow as well with Monopoly then headed up to Aspen on Wednesday to catch Social Distortion and see some old friends from college
9/22
Sled Drag warmup 4 trips of 100ft
Snatch up to 70kgx3 (hands were ripping so I cut this off; got to toughen my mitts up)
Machine Row 3x12 w/ a drop set
Scarecrows 3x12
High Box Squat up to 455x5 then 500x1
-i’m getting happy feet setting up to squat and it’s killing me at these higher weights
10 Sec holds in the rack (no belt) 405x10s x2 495x10s x2
Sled Drag 4 plates for 500ft
Last training session for a few days; here I come Aspen! It’s apparently supposed to snow 6-12 inches in the high country tonight; glad I got my truck checked out yesterday
9/26
Good long warmup
BB one arm snatch 40kgx3+3 x2 sets then 50kgx1+1 for 2 sets
Stones 240x5 330x3 330x3 to raised bar 360x0 330x1 to high platform 330x5 to lowest bar (might have missed a set in there)
Tire 650ishx5 x5 x8
Reverse Hypers
Toast
9/28
Short Warmup
Strict OH Press to 165x5 then 135x15 (my strict OH still blows!)
DB Floor Press 60x10 60x10 70x10 80x10
Chest Supported Row 3x12
Scarecrows 3x12
Foam Roller
Was running late and for some reason exhausted all day at work; gotta get back into the groove again
We’re looking at running either the Coan/Philipi DL plan or Brad Gillingham’s Squat/DL routine; if anyone has gone through either of these some feedback would be appreciated
9/30 Coan week 1
DL 385x2
Speed DL 8x3 315
Circuit-3 series
RDLx8
Bent Rowx8
Reverse Grip Pulldownx8
GMx8
Reverse hypers 3x12
Pulldown abs 3x15
Back/hammies are shot and my leg has that old familiar tingling feeling like it does every time we DL; the reverse hyper will be my best friend during this phase
10/1 RE Upper
Lots of supersets; in and out in an hour
Lots of reverse hyper to loosen the back up
Hamstrings are tight with a capital T but other than that no worries; no tingles today either so this pleases me
10/3
Short warmup
10x10ydish sprints in spikes on the grass; some others too but those were the “effort” ones
Snatch up to 60kgx3 off ground then to 80kgx2 off blocks
One Arm BB Snatch 50kg x1+1 60kgx1+1 (PR); tried to hit 60kg a second set and went to shit
Squat to low box 135x10 225x10x3 315x10x2
One Arm DB Press 60x3+3 75x3+3 85x3+3 95x3+3 105x3+3 (I think there’s more here)
Sled Drag 2 plates 3-100ft trips
Scarecrows ss with low cable row 4x12
Burrito and sleepytime
Changing my diet a bit; we’ll see if it leads anywhere
So I guess my updates didn’t go through before; shit
10/5 ME Upper
Floor press barx5 135x5 185x5 225x5 255x5(ish); may have had help on the last rep
Lockout 225x5 315x5 365x5 405x5 405x5
Chest Supported Row 4x8
Front Raise plate 2x10 50lb bar 3x10
Cable Crunch 4x15
10/6
20 mins rower; 1 min hard/1 min easy
Rev Hypers
10/7 Coan Wk 2
DL 410x2 (felt slow but looked fast)
Speed DL 8x3@335
Circuitx3
RDLx8
Bent Rowx8
Underhand Pulldownx8
GMx8
10/8 DE/RE Bench
Speed Bench 8x3
Iso DB Bench on Swiss Ball w/60 superset with Kroc Row w/75 5x15 each
Fatman Pullups 4x10
Scarecrow 3x12
Fat Bar Curls 4x12
10/9
20 mins rower intervals
some core work
10/10-Its cold it’s shitty and I had to be at work late Friday so it was a short one today
Iso Snatch up to 50kg x3+3
Box Clean 80kg 6x3
Some reverse hypers
10/12
Floor Press up to 255x1 then 275x0x3 (not sure WTF happened)
Lockouts (1 pin lower than last week) 225x5 315x3 315x2 315x1 with long hold
Chest Supported T Bar Row 5x5
Plate Raises 5x8
Situp w/ 25 behind head 4x8
Band pressdown 2x50
30 mins cardio (elliptical and rower)
Stuck late at work and this was my best excuse to get out of the office for a little while without actually leaving; I get a free membership to the Bally’s in the ground floor of my building so it’s convenient when I get stuck and can’t make it to the grown up gym
10/14 Coan DL Plan Week 3 (BW 216)
Heavy DL 435x2
Speed Pulls 6x3 365
Circuitx3
Stiff Legged DL x8
Bent Row x8
Underhand Pulldown x8
GM x8
10/15 RE/DE Upper
Ballistic Bench 135 3x3 155 3x3 185 3x3 (paused press)
DB Incline Ext Alt Press 60 4x10 superset with pullups 4x8
Wide Cable Row 4x10 + Scarecrow 4x10 + Lateral Raise 4x10 Giant Set
Cable Crunch 4x12 superset with hammer curls 4x10
On to two weeks of overhead-dominant work; no benching
10/17
Axle High Pulls worked to 110kg for some triples and 5’s
One Arm Axle Snatch to a single at 50kg
Yoke/Farmers up to 610 yoke and light farmers at 212
Box Squat 225x10 275x10 275x10 275x10 315x10
Sled Drags 3 trips
So you’ll notice the absence of any training the last week; there is a terrible explanation I guarantee! After a trip to urgent care tuesday night it has been determined that I have a length of intestine that is buried in my diaphragm
It makes deep breathing feeling like i’m being stabbed and it’s causing some really nasty nerve pain in my left shoulder
The docs basically said “Give it a week or so and if it isn’t better we can dig a little deeper”; my fear is that “dig a little deeper” is doctor code for “we’re gonna reach in your ass to straighten out your intestines”; I kinda figured i’d get that treatment in jail after I killed a guy over a tub of Anaconda
I blame my rice cooker since it has been half-cooking my rice; obviously my 700-800g high carb days took a toll on my guts