This
And then this
Your definition of weak and mine are a bit different 
1 Like
@simo74 Haha thanks man. If only my brain were wired to think like this. I have big, big goals for myself.
7/10/20 - bw 236 AM cardio
Deficit Pause Deadlift (axle, no belt)
135x3,3
185x3,3
225x3
275x3
325x2
365x2
385x2 felt great. Smooth, and form was on point. The cue for firing your lats can be dangerous. I have a habit of overcueing them and it pulls the bar back into my shins which is completely stupid. The whole pull back cue is overstated. Be modest in lat activity. It should be there but not where your focus goes. Focus, for me, goes into bracing as hard as I can and making sure I am not sitting back too much or too little. If I hit that sweet spot, I can access some strengrh.
Axle Bent Row (torso 90 degrees, dead stop)
135x15,8
185x5 goal is to not let the bottom pull let my spine curve. It’s quite challenging for me.
185x5
205x5
Nordic HS Curl Superset w/ Single Leg DB Stiff Leg
x5/55x8-10
x5/55x8-10
x8/55x8-10
x8/55x8-10
x5 huge stretch on these
Lying Single Leg Glute Bridge
135x5-7
135x5-7
135x5-7
95F in NC today. Drank 2 gallons of water during the session and another 2 before. So. Fucking. Hot.
2 Likes
Every time I feel good about my press I visit here and @T3hPwnisher’s log, and realize I’m not shit and it’s time to get back to work.
4 Likes
7/13/20 - bw 237. AM cardio, dieting has been going well. Essentially knocking out all cheat meals indefinitely and lowering my calories by probably 5-10%.
Split Jerks (axle)
145x3,3
185x2
225x1
285x1
315x1
315x1
315x3 honestly really, really easy. The first 2 reps were the same exertion, 3rd was only slightly harder. Probably had 5-6 here. I am sitting very pretty on overhead atm. I just really need to dial in my split jerk. Can’t say I’ve trained it diligently like push press or push jerk, so this will be my new goal.
I’m not abandoning push press, but I feel like I no longer get anything out of it by chasing huge numbers. This last training block lent itself to me being good for probably 360-375 push press depending on how i felt on the day. I don’t feel the need to invest in going for that number.
I basically got my strength from it and I want to carry it over to a more contest-useful press technique. Plus, I know if I hone my split jerk, It’ll put my log over 320 which is where it’s pitifully stuck at because my press is sorta at an impasse (technique wise i think).
Incline Bench
135x8,10
185x3,3
225x2
250x3
260x2 good, scared on this set for some reason, turned out fine.
245x5
245x5 right shoulder kinda misgrooved, felt really really precarious. No damage done but certainly felt a bone on bone sensation with no pain, just…odd.
BTH DB Tri Extension
40x15
55x8
100x8
100x8
100x8
Seal Row
40x10
55x8
55x8
55x8
55x8
Band Pull Apart SS with Laterals
x10/x8
x10/x8
x8/x8
x8/x8
315 jerks
https://www.instagram.com/p/CCmXwaMgwji/
1 Like
7/15/20 - BW 235 AM cardio
Back Squat (no belt)
45x5,5,5
135x5,5
185x3,3
225x3
275x3
335x2
385x2
315x8x3 90 sec rest. Easy back squatting after a long lay off from them. Will be rotating them back hopefully.
Dealing with a rib issue again. My left rib is in pretty overwhelming pain in the mornings and throughout the night when I attempt to sleep. It dies down throughout the day and pretty much goes away when I train, but squatting seems to be affecting it pretty seriously. The only thing that helped during today’s squats was making sure I had a neutral spine during the descent and ascent.
This rib has been bothering me a while now. Squatting is the only thing that really exacerbates it, be it front or back squat. The event that triggered it was a push press with my 10mm belt on pretty tight. I just felt a pop and it never got better. It feels like an intercostal muscle strain/dislodged rib. Same issue as before. I really don’t feel like spending money on a physio right now but it may come to this. I don’t mind seeing my PT but it’s also a mental blow to know that I am injured (again) and have to deal with this.
Fortunately my press and deadlift feel great and mostly unaffected. No one really knows why my rib is getting injured in the first place, and that bothers me.
Lunges
BW x 8
25x10
25x10
40x10
40x10
1 Like
7/16/20 - BW 235 Deadlifts dont seem to bother my rib much, so I went ahead and trained. Took some ibuprofen and dealt with it. Felt almost no issues at all today.
Deficit pause Deadlift (Axle)
135x3,3
185x2
225x2
275x2
335x3
355x2
415x2 felt alright, had grip too close.
355x5x3 with 2 min rest. These were amazing. I am setting up a bit closer to the bar than I normally would and using a very wide grip. I feel like I can get a better drive off the floor. Pauses felt jokingly easy, but prompting the right muscles to break the weight is a balancing act.
Nordic HS Curl
x8
x8
x8
x6-8
x5
Single Leg DB stiff Leg
40x10
40x12
55x6
55x6
100x7 or 8
Bent Over Row (torso 90 degrees)
135x10
155x8
185x8
225x6
225x6
185x10
Single Leg Hip Thrust
bwx15
+40lbs x 10, x 10, x 10
1 Like
7/17/20- BW 236 AM cardio. @Koestrizer I remember the chat we had about supportive gear. I ended up buying SBD knee sleeves. Gonna probably buckle and buy more stuff. I guess my ego has been neutralized 
Tire Flip/Sled Drag/Hammer Swing Circuit
700x5/x50’/x15 4 rounds
final round 700x10/x50’/x15 ignited my soul
Quick conditioning workout.
1 Like
Haha I’m not sure if I should consider that a win or not. I still stand by what I said though and will say that you’re making a good call in my opinion
1 Like
You aren’t a real strongman until you are weighing a suit of armor made of neoprene.
This log is always nuts dude: keep it up!
3 Likes
Also doing a 700 lbs tire as part of a conditioning circuit is quite nuts. Heaviest I ever had to do in a comp was 380 kg (838 lbs) and that was no fun, haha. Didn’t exactly help that I have basically zero technique on this and never get to practice it with meaningful weight, outside of comps.
1 Like
I think it weighed around 682-690 but I call it 700 because I’m insecure 
It was the first implement I ever got! It was 2012 and I was working a construction job and my boss had probably a dozen old tires ranging from my current 700, to a tire that weighed in at over a grand and everything in between. I wish I was able to take the 1k tire home but it was too big to fit in the pickup at the time. It took me several months of working there to flip it.
Once a week at least, I’d literally forklift the 1000lb tire out and try to flip it. I remember not being able to get it off the ground at all (had a 550lb deadlift, and 405-425ish front squat max at the time too). It was a pretty easy tire though ergonomically speaking – could get your entire hand under the tread which was weathered and grippy. Miss that hunk of rubber.
4 Likes
7/20/20 - bw 235 AM cardio
Split Jerks (axle, out of rack)
145x3,3
185x3,3
225x3
275x1 felt off
275x1 better
295x1 solid, no belt
was going to jump 315-325 straight from 275 but it felt like i could hit it better so i took a jump in between to be safe
Belt on
330x1 smooth
350x1 missed lockout on first dip, regrouped and drove better and got it.
305x3
305x3
305x3 best set so far. I noticed my left elbow stays higher than right. I focused on driving the right one up. Maybe this helped the press?
Incline Bench
45x3,3,3
135x3,3
185x3 weird how heavy this feels in my hands yet I pressed basically 2x this
225x3,3
250x1 i was staring at something on the ceiling and i got a weird loss of balance sensation and it scared the fuck out of me.
250x1
275x1
290x1 mega slow grinder
gosh my bench has really gone down.
235x5
235x5
235x5 these are getting easier, no idea why
235x4 jk failed
Close Grip Incline
185x8
205x6
185x5
Incline JM Press
135x6
136x6
136x5
BTH Tri extension
90x8
90x8
90x8
DB Row
90x8
90x8
90x8
Rib is bugging me, so I kept things pretty simple.
350 split jerk
https://www.instagram.com/p/CC3_a5QAYQA/
1 Like
That’s something else. On attempt 2 as well.
1 Like
Thanks man. 350 on a split jerk was something I never dreamed of attempting in the past. I think I will be good to throw some huge weights overhead in the future.
Currently, rib is flared up pretty bad. It is not dislocating which is a plus (last years dislocations were incapacitating and made even moving via walking brutally painful).
Atm, it feels very sore when I twist and bend the trunk. Of course, head looking down triggers pressure. It triggered from the reracking of the 350 axle. I turned my head to the right and kinda tossed the weight in on one side first and I think it put too much pressure on one side.
Gonna have to take it easy on squats and adjust the variables to still get some stimulation while keeping weight low. Maybe slow tempo pause reps, idk. Goal is to save myself for deadlifts in a few days.
2 Likes
7/22/20 - AM cardio bw 235
Front Squat
135x3,3
185x3
225x3
275x2
315x2
belt on
365x2
410x2 felt very strong
340x3
340x2, dumped it. Rib popped in the hole on the 3rd attempt. No immediate pain atm, just some when I cough. Expecting this to hurt pretty bad tomorrow.
Lunges
40x8
40x8
40x8
40x8-10
Burpee to Pull Up to KB swing circuit
x12, x10, 40x10 3 rounds, 1 min rest between rounds
410 FS: Really no exertion on this at all. Tecnhnique and cue’s were on point. Just mad about my rib. Makes me wonder if the rib going is just a matter of exertion. 340 for 3 took more from me than 410 for a double and I am worried if I try to go for anything heavy my rib will just pop and i won’t be able to lift.
https://www.instagram.com/p/CC9EzQTgfV_/
2 Likes
Really sucks to have to deal with the rib again, especially while you’re on a roll like that with your overheads.
I forget: Was some form of imaging done on the rib?
1 Like
No, but my PT spent quite some time working on a diagnosis. A lot of deep tissue and movement work paid off, it’s just frustrating not knowing what exactly caused it.
I’ll likely be seeing him again soon. Looking into imaging is probably a good idea though.
Yeah usually I’m not the biggest fan but in this particular case my vote definitely goes to getting imaging done.
7/23/20 - bw 235 AM cardio
Deficit Paused Deads (axle, no belt)
135x3,3,3
185x3,3
225x3
275x3
315x3
370x3
370x3
370x3 moving wayyyyy slower than 415 did last week.
I just feel kinda weak today. Can’t generate force very well. Might be lacking upper back tightness due to subconscious rib fear. Either way, got the work done.
Nordic HS Curl (hip hinge)
x8
x8
x8
x8 much easier and lax than last several sessions
DB Row
100x10
100x10
100x10
Single Leg DB SLDL Superset with Band Pull Apart
40x8/x10
40x8/x10
40x10/x10
All around the days assistance work was aimed to be stimulant yet light on the body. i did not push hard or too close to failure. My body is a bit beat atm and I just wanna give myself a day of catch up.
7/27/20 - Bw 235 AM cardio.
Split Jerks
135x3,3,3
185x3,3,3
225x1
275x1
belt on
315x1 felt heavy, didn’t stick this well – pressed out right tricep bad
315x1
315x1
315x1 all just super rough
285x1
285x1
285x1
275x3
275x5 smooth, last rep was tough on breath but had strength for 4, maybe 5 more.
On warm ups, 275 felt absurdly light. Back down sets with 285 were horrid. The weight felt and moved like 315+, which is strange. It’s very hard to train a movement I am not very mobile for. I do have to work on opening my lats and scapula a bit for this, because my biceps get slammed hard at the lockout of these jerks basically due to my lack of shoulder mobility.
I will hit accessories hard tomorrow. Rib=Fine
1 Like