Archive for August, 2015


Aug 31, 2015

Sunday was lazy. Bad me.

Back at it.

no PWO, experiment

warmup: slow iso hold side raises, Cuban presses, 1 arm shrugs, foam roll armpits, foam roll upper back, shoulder capsule stretches

Closegrip Incline Press (swiss bar, 90 sec rests)

62 lb Bar x 8
124 x 10
124 x 10
124 x 10
124 x 10
124 x 10

notes: I figured Swiss Bar would be easier on my shoulders. It was! But I don’t volume my incline very much (low rep kinda guy), nor do I closegrip it, nor do I hammergrip it, so I got FUKKKKKn tired. Will adapt.

Horizontal Rows (30 sec rests)

15, 12, 10, 10, 10

notes: got tired fast! felt like a wuss

Smith Machine Seated Press (90 sec rest)

bar x 8
bar + 50 x 8
+60 x 8
+70 x 8
+90 x 8
+100 x 6

Superset: Hammer Curls & Trap Bar Shrugs & Band Pushdowns

30s x 12 / 200 x 12 / 15 pushes
30s x 12 / 200 x 12 / 15 pushes
30s x 12 / 200 x 12 / 15 pushes

Then work called me away. Life of a hustla.

How did the no-PWO work out for me? Strength seemed ok, but I got a massive headache during the Rows, lol. Damn you caffeine! I might cycle off caffeine during a deload.

Aug 29, 2015

Strongman

Busy gym! I had to go with the flow and mostly work in with and around other people.

Atlas Stones: work up to a heavy single (3-5 min rests)

170 stone to 48″ platform
210 to 48″
240 to 48″
270 to 48″

a little hitch on the 270, but otherwise good. 300 feels close.

Farmers Walks: go as far as possible before dropping it

130 per hand for 120 ft, then did a 180, made it 10 feet and had to set it down. the turn took too much out of me
180 per hand for 120 ft
220 per hand for 60 ft
220 per hand for 90 ft

notes: much happier with the 4th set. The pick was awkward on the 3rd set, and it cost me some grip strength, and ultimately distance.

Yoke Carry

340 for 60ish ft, put it down, pick it back up, take it back 60 ft
520 for 60 ft, put down, pick back up, back for 60 ft

notes: I had the 2nd lap of the 520 timed, and it was 17 seconds. I just wasn’t able to bring it with the speed, so I called it there.

Aug 27, 2015

Got started late, no time to warmup. F it, let’s go.

Strongman gym, meaning I didn’t track the rests, lol.

Axle Press from the Rack

20 lb axle x 5
70 x 5
90 x 5
110 x 5
140 x 5
150 x 3 push presses

Log Press (clean it once, then press reps)

95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

6-Way DB Raises (short rests)

10s x 5
10s x 5
10s x 5

Widegrip Pulldowns

90 x 15
105 x 15
120 x 15
135 x 15
135 x 10

Superset: DB Curls & Band Pushdowns & Cable Face Pulls

22.5 x 15 / 30 pushdowns / 30 x 20
22.5 x 15 / 30 pushdowns / 30 x 20
22.5 x 15 / 30 pushdowns / 30 x 20

Screw you ab work. I am tired and going home, lol.

Aug 25, 2015

So, will try out a Juggernaut-style system, with the strongman event day on Saturday. Looking forward to lots of volume

warmup: foam rolled upper back, lats; static lat stretch; low back stretches

Deadlifts (generous rests, SABOs, belt)

240 x 10
240 x 10
240 x 10
240 x 10
240 x 10

notes: this was a good chance to see how my grip was doing. My low back is SO tight! I needed long breaks to just hang off the hyperextension station, and so some spinal twists and the like. by the end of the deadlifts, my low back had loosened up, thankfully. I think I need a good low back massage though, these sets were agony during the breaks.

High Bar Squats (Romaleos, SBDs, approx. 2 min rests)

190 x 5
*belt on*
220 x 5
255 x 7

notes: I was trading sets with a guy doing Good Mornings. Gym was packed.

Reverse Hyperextensions (30 sec rests)

7, 9, 8, 7

Leg Raises (30 sec rests)

15, 12, 12, 11

Was worn out, headed home. First day always feels exhausting, and the first day / volume day even more so.

Aug 20, 2015

been kind of a deload week. and by deload week I mean testing my max week

warmup: foam rolled IT bands, adductors, piriformis; dorsiflexions; TKEs; straight leg heel raises; side planks

High Bar Squats (2-5 min rests, SBDs, romaleos)

bar x 5
95 x 5
135 x 5
155 x 5
185 x 5
*belt on*
225 x 4
260 x 3
300 x 2
340 x 1
380 x 1 weight PR
380 x 1

notes: hooray! this means I celebrated my birthday this week by hitting PRs in squats and deads. that’s the gift that keeps on giving
Hard to celebrate too hard in my strongman gym though… I look over at the board and see I am now tied with the females for squat numbers, LMAOOOOO #humbling

The first 380 felt good but I was paranoid that it was shallow, so I called one of the other guys over to watch me do a second single. He said it was legit, so I will say the first one was as well

Reverse Hyperextensions (30 sec rests)

6, 6, 6

notes: these were a cooldown, but they also made me realize how big my dinner was… my tummy hurt

Aug 17, 2015

Felt Squirrelly.  Felt like giving my deadlift a title shot. Was also going to be using my thumb again. Showtime.

warmup: rumble rolled upper back, lats; prone spinal twist, passive low back release (waterfall against the wall, happy baby pose against the wall)

Deadlift (Sabos, generous rests)

160 x 5
200 x 5
240 x 5
*belt on*
315 x 1
380 x 1
380 x 1
415 x 1
445 x 1 Weight PR

notes: great success! Thumb was doing its job. Low back started off quite stiff, but as soon as I pulled 380, the pain went away, my whole back clicked into place. It was a good sign. Last time I pulled this much was 440 in November. 445 wasn’t pretty, lockout was a struggle, but I did it.

Closegrip Cable Rows (90 sec rests)

15 plates x 12
16p x 12
17p x 12
18p x 12
19p x 12
20p x 9

notes: strength was still there, had a good night with the rows as well.

Prone Leg Curls (60 sec rests)

4 plates x 20
5p x 20
6p x 20
7p x 15

Didn’t feel like cardio so just celebrated my PR by going home LOL

Aug 16, 2015

I am treating this like a bit of a deload week, although I will also strength test as the opportunity permits and if I don’t feel too beat up. The 2 a day thing is over, for now at least. I might keep doing cardio and prehab in the morning at work though.

Workout

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions; TKEs; straight leg heel raises; side planks

High Box Front Squats (2 min rests, Romaleos, SBDs)

bar x 5
135 x 4
185 x 3
225 x 1
*belt on*
250 x 3
250 x 3
250 x 3

Smith Machine Incline Press (shallow incline, 60 sec rests)

while I wait for my thumb to recuperate, this is my best choice for chest work right now lol

bar x 5
bar + 90 x 2
+100 x 2
+110 x 2
+120 x 2
+130 x 2
+140 x 2
+150 x 2
+160 x 2
+170 x 2
+180 x 2
+190 x 2
+200 x 2
+210 x 1

notes: as much as anything else, this was a test of my shoulder health. seem to have worked most of the cobwebs out, these sets felt smooth!

Tricep Extension Machine (30 sec rests)

4 plates x 12
5p x 10
6p x 8
7p x 6
8p x 4
9p x 4
10p x 4
11p x 4
12p x 4
13p x 4
14p x 4
15p x 4

post: 20 min LISS cardio

Aug 14, 15, 2015

Aug 14 AM Workout

warmup: foam roll upper back, lats, armpits; static lat stretch

Widegrip Lat Pulldowns (30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 12

Prone Leg Curls (30 sec rests)

4 plates x 20
5p x 20
6p x 20

post: 15 min LISS cardio

I was going to do a workout in the evening, but life got in the way. Eye exams, groceries, whatever. Such is life.

Aug 15 AM Workout Strongman stuff

warmup: foam rolled IT bands, adductors, piriformis; prone spinal twists; shoulder capsule stretches

Farmers Walks

45 per hand for 40 metres
95 per hand for 20 m, 180 degree turn, 20 m back
130 per hand for 20 m, set it down, pick it back up, back for 20m
220 per hand for 20m

notes: the more experienced dudes went up to 270 per hand, then 330 per hand. I didn’t even try… because I am aware I REALLY need to build up my deadlift. I am a huge pussy, LOL. I am actually quite happy with 220 per hand, considering my thumb is not all-there yet. That is pretty good for me.

Yoke Walk

290 for 20 m, set down, back for 20m
290 for 20m, set down, back for 20m

notes: I could have done more yoke, but it was humid as a rainforest outside and everyone was retreating inside, and I didn’t want to have to disassemble the yoke by myself, so F it

Atlas Stones (5 min rests)

270 for 48″
270 for 48″
270 FAIL

notes: I was alone now so I could time my rests, and not take turns with other people. First time with the 270, not bad, all things considered. Gym PR!

PM Workout

Don’t know why, but I felt like doing back AGAIN. Just felt like it. Apartment gym was so humid that my breath was fogging up the mirrors when I did cardio. I was sweating like a pig. Splashing cold water on my face. It was awesome.

Widegrip Lat Pulldowns (30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15
12p x 15
13p x 10

Machine Bench Press (30 sec rests)

4p x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15
12p x 15
13p x 15
14p x 15
15p x 15
16p x 12

post: 15 min LISS cardio

Aug 13, 2015

Work was hectic, no time for a morning workout. I set out to do a 2 a day system, thinking that summer would be quiet enough that I could focus on my gains. As it turns out, for the past 5 weeks, the work environment has not been entirely supportive of this. I am going to go back to the drawing board this weekend and come up with a routine that fits my life, as opposed to making my life fit the routine. Still, I gave it a go for 2 and a half months, so it was a good effort. I will think on this.

PM Workout Strongman stuff

Log Clean and Press (3 min rests)

110 x 1
120 x 1
130 x 1
140 x 1
150 x 1
160 x 1
160 x 1
170 x 1
180 x 1

notes: just wanted to work my way up slowly and get in lots of practice on my technique. I wasn’t happy with my first go at 160 so I did a second set and it felt smooth, so I kept going. 180 was a grind to lockout, so I stopped there.

Keg Press (90 sec rests)

130 x 2
130 x 2
130 x FAIL
130 x 2

notes: my grip on my hurt hand started acting up, thumb started to swell a bit, so I stopped when that happened.

Cable Face Pulls (30 sec rests)

30 x 20
45 x 20
45 x 20

notes: slow and controlled.

Aug 12, 2015

I am realizing that a thumbless grip isn’t a perfect solution… my forefinger, the next finger down on my hurt hand, is starting to get stiff and sore. I will have to be careful on the volume and the high reps while I tax my grip with weird stuff.

AM Workout

warmup: foam roll upper back, armpits; prone banded dislocations; Y Handcuffs; kneeling thoracic extensions; shoulder capsule stretches; 6-way DB Raises

Seated Smith Machine Shoulder Press (90 sec rests)

bar x 8
bar + 50 x 8
+70 x 8
+80 x 8
+90 x 8
+100 x 8

notes: figured if I couldn’t get in the DB cleans in the evening, would try to get some extra shoulder work in.

post: 15 min cardio

Just ran out of time, had to go back to work. Workout ended up being half rehab and half shoulder reppin it out stuff, not a lot of volume overall.

I was supposed to do heavy shoulder work in the evening, but plans got cancelled and no one was there to open up the strongman gym, so I wouldn’t have a log to use, and I wouldn’t be able to do the shoulder work I WANT, so I called an audible and went to a commercial gym for some deadlifts.

PM Workout

warmup: none

Deadlifts (thumbless, generous rests, SABOs)

160 x 5
200 x 5
240 x 5
*belt on*
315 x 2
370 x 2
370 x 2

notes: took long rests at the start because my low back hadn’t warmed up yet and it was stiff and sore. By the end if felt good though.

It was at this point I realized how my forefinger was doing, so I decided no block pulls, and moved on.

Closegrip Cable Rows (90 sec rests)

130 x 12
140 x 12
150 x 12
160 x 12

Bicep Curl Machine (90 sec rests)

4 plates x 20
5p x 20
6p x 20
7p x 18

notes: the machine is awkward, it keeps my arms moving in a set track of movement, but its hard to get direct bicep work in right now so I take what I can get.

Both workouts felt lame, like I had a lot left in the tank, but I have to be conservative right now I guess. Grip is healing and I had to make due with less than ideal schedule circumstances.