Archive for September, 2015


Sept 29, 2015

Did this at the office gym, and they don’t have an incline bench, so I had to use the smith machine. boo.

warmup: nada

Closegrip Incline Press (shallow incline, 2 min rests)

bar x 5
bar + 50 x 5
+90 x 5
+115 x 8
+115 x 8
+115 x 8
+115 x 8
+115 x 10

Horizontal Rows (30-45 sec rests)

15, 12, 12, 8, 10

Superset: Hammer Curls & DB Shrugs & V-Bar Pushdowns (2 min rests)

40s x 10 / 100s x 12 / 8 plates x 15
40s x 10 / 100s x 12 / 9 plates x 15
40s x 12 / 100s x 12 / 10 plates x 20

post: 15 min LISS

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Sept 26, 2015

I will be making some changes to my training soon. More to follow on that. Arguably, Strongman season is over, but the weather is still nice enough to do events on the weekend. For now. Canada often laughs at your nice weather plans.

Bit of a hybrid day today. Presses, farmers, assistance

warmup: side raises with slow negs, Cuban presses, one arm shrugs; shoulder capsule stretches

Axle Press from rack

20 lb axle x 5
70 x 5
90 x 5
110 x 5
*wrist wraps on, practiced my push press*
120 x 5
130 x 5

Farmers Walks: going for distance

130/hand – 75 ft, 180 degree turn, back 75 ft
180/hand – 75 ft, 180 turn, back 55ish feet. distance PR

notes: big improvement over the last time I went for distance.

Log Press

80 x 3
90 x 3
105 x 8
105 x 8
105 x 8
105 x 8
105 x 8

Widegrip Pulldowns (approx. 30-45 sec rests)

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

Didn’t go crazy with volume, I will go back and do more pressing tomorrow

Sept 22, 2015

let’s put in some work tonight. I didn’t time my rests, I just waited until I had stopped breathing heavy, or my low back stopped throbbing, or whatever the situation may be

warmup: foam rolled IT bands, adductors, piriformis

Deadlifts (SABOs)

160 x 5
200 x 5
*belt on*
240 x 3
265 x 8
265 x 8
265 x 8
265 x 8
265 x 8

notes: low back was sore the first few sets, by the third set with my belt on, it had loosened up

more warmup: dorsiflexions

High Bar Squats (Romaleos, SBDs, belt on)

190 x 5
225 x 5

took a break for more warmup: TKEs

260 x 6

notes: on my last set I was trying to rep it out, and noticed I was falling forward too much, so it helped me pick my followup assistance movement

Good Mornings

135 x 9
135 x 10
135 x 8
135 x 8
135 x 8

notes: I don’t do these often enough, so I experimented with how wide apart my feet were, looking for the sweet spot.

it was getting late, so I went home after this

Sept 20, 2015

have been feeling off all weekend. every time I eat something, I feel off. it isn’t digesting, etc etc. I didn’t train on Saturday so I could try and bounce back from this, but felt the exact same way Sunday. I decided to just get in, do my main work, and get out. I just feel exhausted and mildly nauseous.

Strongman events

warmup: foam roll IT bands, adductors, piriformis; warmup biceps with resistance band curls and DB curls

Farmers Walk

130 per hand for 50′
130/hand, 30′
130/hand, 30′
150/hand, 30′
150/hand, 30′
180/hand, 30′
220/hand, 30′
240/hand, 30′ Weight PR!!
270/hand… fail, fail, fail, fail, fail
220/hand, 30′
130/hand, 50′

notes: 240 was not smooth, but it went, so I gave 270 per hand a try. could not even get it off the ground. I bashed my head against it for 10 minutes, taking 5 serious attempts, but then finally gave up and did some backoff sets. Even though 270 was my main goal, I got a PR so I will take it and be happy. Progress is progress.

Sept 17, 2015

Thursday was an off-night, I just wanted to get a pump and be a bit active.

Pec Deck (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 11

Machine Bench Press (wide grip, 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 11

notes: pump now fully in effect. I love a chest pump and the DOMS the next day.

V-Bar Pushdowns (30 sec rests)

4p x 15
5p x 15
6p x 15
7p x 10

post: 20 min LISS on the elliptical

Sept 15, 2015

pre-warning: tonight was complete shit. didn’t hit my numbers. oh well, shake it off and come back again the next time.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Axle Press from rack (2 min rests)

20 lb axle x 5
70 x 5
110 x 3
130 x 1 strict
150 x 1 strict
160 x 1 strict
175 x FAIL, fail, fail, fail, fail, fail

notes: seriously, I went after the 175 lb axle like 10 times, failed every time. strict didn’t work, went to push press, realized I set the rack too high to get in a good dip. reset the rack height, STILLLLL could not get it to lockout, triceps started failing me. I frickin tried, over and over. not enough leg drive… I had a deep tissue massage on arms yesterday, maybe I was recovering from that… I also did pressing 2 days ago… who knows. at any rate, it didn’t happen.

Log Press (clean once, then press; 2 min rests)

80 x 5
95 x 3
115 x 1
120 x 8… rest 30 sec… 120 x 4

notes: AHHHHHHH!!!! My goal was 12 reps, did not hit that. Maybe the axle struggle wore me out, maybe it is simply indicative of not being a good pressing day, whatever! log press fail.

6 Way Raise (30 sec rests)

10s x 6
10s x 6
10s x 6

Widegrip Lat Pulldowns (60ish sec rests)

90 x 10
120 x 10
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10

notes: even though I went thumbless grip, my biceps still felt pumped after this. odd. maybe my arms were actually stressed out from the massage

Superset: DB Curls & Band Pushdowns & Cable Face Pulls (2 min rests)

22.5s x 16 / 30 pushdowns / 45 x 16
22.5s x 17 / 30 pushdowns / 45 x 15
22.5s x 15 / 24 pushdowns / 45 x 12

notes: I might have gone too heavy on face pulls and pushdowns (thick band). contraction wasn’t great, and it was fairly heavy. would have rather gone lighter and squeezed harder.

ah well, move on.

Sept 13, 2015

warmup: foam rolled upper back, prone spinal twists, slow neg side raises, Cuban presses, one arm shrugs

Closegrip Incline Press (30 degree incline, Swiss bar, short rests)

62 lb bar x 5
104 x 5
124 x 3
144 x 1
154 x 12

Horizontal Rows (30 sec rests)

10, 10, 10, 9, 9

Seated Smith Machine OHP (90 sec rests)

bar x 8
bar + 50 x 4
+70 x 4
+90 x 4
+110 x 4
+120 x 4
+130 x 4
+140 x 4
+150 x 2

Superset: Hammer Curls & Trap Bar Shrugs & Band Pushdowns (2 min rests)

35s x 12 / 240 x 12 / 15 pushdowns
35s x 12 / 240 x 12 / 15 pushdowns
35s x 12 / 240 x 12 / 15 pushdowns

notes: triceps were still fresh, so I did a twist on every pushdown rep at the bottom

Sept 11, 2015

warmup: rumble rolled IT bands, adductors, piriformis

Deadlifts (2-3 min rests, SABOs)

200 x 5
240 x 3
280 x 1
*belt on*
300 x 11

notes: could have squeezed out a few more maybe, in retrospect.

High Bar Squats (2 min rests, romaleos, BDs)

*belt on*
220 x 5
255 x 3
290 x 4

notes: I stopped because my left knee was giving me a lot of grief. I probably should have warmed up the knee better first, because by the time I got home after the workout, the knee felt fine again

hyperextensions (30 sec rests)

10, 10, 10, 10, 10

hanging knee raises (30 sec rests)

8, 8, 8, 8

notes: hanging was just as much of a test of my shoulder health as anything else. felt good.

Sept 8, 2015

enjoyed the long weekend, now back at it. I wanted a quiet gym with no one in it, just clear my head. so I went to the office gym after hours. they don’t have an incline bench setup, so I had to use the smith machine.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Smith Machine Incline Press (30 degree incline, 1-2 min rests)

bar x 5
bar + 95 x 5
+110 x 5
+120 x 10
+120 x 10
+120 x 10

Horizontal Rows (30 sec rests)

12, 9, 10, 8, 7

Smith Machine Shoulder Press (90 sec rests)

bar x 6
bar + 70 x 6
+90 x 6
+100 x 6
+110 x 6
+120 x 6
+130 x 6
+140 x 2

notes: failed once I put 140 on the bar

Superset: Hammer Curls & Cable Upright Rows & Band Pushdowns (2 min rests)

35s x 12 / 8 plates x 12 / 15 pushdowns
35s x 12 / 8 plates x 12 / 15 pushdowns
35s x 12 / 8 plates x 12 / 15 pushdowns

notes: the band was not thick, so I twisted my hands at the bottom of the pushdown so I could squeeze the triceps harder

Sept 5, 2015

Strongman Saturday.

Atlas Stones AMRAP in 60 seconds

170 lb stone to a 48″ platform: 6 reps
170 to 48″ – 8 reps
170 to 52″ – 6 reps

notes: intensity hadn’t kicked in yet, this felt more like a warmup

Axle Overhead Press press from rack

20 lb axle x 3
70 x 3
110 x 3
130 x 3 (switched to push press)
150 x 3
160 x 3
170 x 2

Farmers Walks going for speed

130 per hand for 60 ft in 10 seconds
180/hand, 60 ft, 12.2 seconds
180/hand, 60 ft, 11.48 seconds

Log Press clean it once, then press mult times

90 lb log x 5
100 x 5
110 x 10
110 x 10
110 x 10

Widegrip Lat Pulldowns

135 x 12

notes: People were putting the yoke together, so I scrapped lat pulls and went back outside into the hot sun.

Yoke Carry Going for a heavy set, until I can’t go 50 ft without dropping it

340 lbs for 60 ft
440, 60 ft
340, 75 ft
440, 75 ft
530, 75 ft
620, 50 ft… then took it another 10 ft, then took it another 15 ft

notes: no one wanted to take the yoke back the extra 25 ft to the starting line, so I had to keep doing it, lol. I was spent. The 50 ft I carried 620, I was cursing and swearing like I was possessed. Just to make it move.

I was rekt after this, so I came home.