Archive for April, 2016


28 April 2016

Big test tonight. Light deadlifts, and see how my knee holds up.

warmup: 60 x 50lb KB swings; 60 BW glute bridges, prone spinal twists

Deadlifts (SABO shoes, going beltless)
*wore knee sleeves for warmup sets*
135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
*drop rests to 30 seconds, knee sleeves off*
370 x 1
370 x 1
370 x 1
370 x 1
370 x 1
370 x 1

notes: beltless felt good, if tiring on my low back. knee sleeves during the warmup was not an awesome idea, it kept deflecting the bar path so I had to pull the bar from slightly farther away. but I wanted my knees to stay warm before the working sets. working sets were short rest singles at 75%

Trap Bar Deadlifts (belt, straps)

415 x 3
415 x 3

notes: didn’t really need the straps, but its just practice

I decided to stop there, as I got confirmation the car deadlift station will be ready to go for Saturday, so I will save some of my back volume for then

knee feels good! sweet… I didn’t want to have to give up deadlifts

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27 April 2016

Alright, it aint all rehab, lets push some weight.

warmup: 100 reps of a medley of reverse hyperextensions, hyperextensions, bodyweight glute bridges
slow neg side raises, Cuban presses, one arm shrugs

Log Press (push press)

80 x 2 * clean once*
110 x 2 *clean once*
160 x 1

*wrist wraps on, load up the 13 inch diameter log*

180 X FAIL

*slap myself, get psyched up*

180 x 2 *clean each rep*
185 x 1
190 x 1

notes: once I got serious, I was happy with how it went. Purposely not using elbow sleeves on log press… I get the impression judges wont allow Inzer sleeves at comps, only neoprene.

Closegrip Incline Bench

95 x 3
135 x 3
*wraps, sleeves*
185 x 2
205 x 2
225 x 2 garbage reps

notes: my ass lifted off the bench for both reps at 225, so whatevs

Spoto Press (long pauses)

135 x 3
185 x 2
*wraps, sleeves*
225 x 4
225 x 4

T-Bar Row

1 plate x 6
3 plates x 5
3p x 6
3p x 6

Superset: DB Front Raises & DB Skullcrushers

30s x 10 / 30s x 10
30s x 10 / 30s x 10

26 April 2016

So the plan for lower body days for now is to test out what hurts the knee and what doesn’t hurt, and to spend more time on the fundamentals. Work them glutes.

Late morning office workout of sadness.

warmup: cried over no more squats, for a while… for a while

Superset: Smith Machine Squats & Prone Leg Curls (knee sleeves)

2 plate squats x 6 / 90 x 12
4 plates x 5 / 90 x 12

notes: at this point, the knee hurt, so screw you smith machine

Superset: KB Swings & Good Mornings & BW Glute Bridges

30 x 20 / bar x 10 / 20 bridges
30 x 20 / bar x 10 / 20 bridges
30 x 20 / bar x 10 / 20 bridges
30 x 20 / bar x 10 / 20 bridges
30 x 20 / bar x 10 / 20 bridges

It wasn’t a workout, but I like the idea of the fundamentals: 100 KB swings & some kind of glute movement at least 100 times. Food for thought for the future. The low weight GMs were just to stretch the hams while keeping the core active.

After that I headed back to work.

23 April 2016

As things are getting more serious, I am going to have to seriously consider when I can squat. Even after that deadlifting session, my knee hurt. I will have to play it by ear, maybe take some time off squats, and leg day might need to look a lot different for a while.

Saturday morning strongman gym time.

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

Circus Dumbbell (short rests)

40 x 5 per side *clean once*

*switch to clean and press each rep*
65 x 3/3
65 x 3/3
65 x 3/3

*wrist wraps and elbow sleeves on*
85 x 1/1

Closegrip Incline Bench (short rests)

95 x 3
135 x 3
*wraps, sleeves*
150 x 4
160 x 4

Widegrip Pulldowns (short rests)

150 x 8
195 x 10
195 x 10

Frame Carry

270 lb frame for 55 feet, drop, pick back up, return 55 feet
360 for 55′, 360 for 55′
450 for 55′
500 for 55′

notes: my knee got a little wobbly walking with 500, and I didn’t bring my knee sleeves with me, so I stopped there.

Rolling Thunder

110 lb plate 3 per side
160 X FAIL both sides
135 x 1/1

notes: very first time f’ing with this. hard! I like it though. not too taxing a lift.

Yoke Carry

340 for 25′, drop it, pick it back up, bring it back 25′
430 for 25′, 430 for 25′
520 for 25′, 520 for 25′
520 for 25′, 520 for 25′

I liked this session! I might replace my squats with more moving events, as needed.

Late night workout at the gym. Go heavy or go home tonight.

Deadlifts (long rests, SABO shoes)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
*straps & belt on*
365 x 1
405 x 1
445 x 1
470 x FAIL

don’t know what it was, my mind wasn’t right, who knows. So I took the straps off and went again

*wrist straps off*
470 X FAIL

notes: fffuuuuuuuuuu!!! Ok, moved to the trap bar. Not sure what it is, my deadlifts have been utter shite lately.

Trap Bar Deadlifts (long rests, belt, straps)

470 x 1
495 x 1
520 x 1 PR!!

OK, it was trap bar, and with straps. And it was ugly as hell. But whatever, new heavy weight, lol. Victory or death.

19 April 2016

I remain very concerned about my work/home/training balance. I had hoped to train Monday, but ended up working 3 hours late instead. I am at the point now, where I NEED work to be easy, so that I can focus on training, but instead work remains a pig. A greedy, arrogant pig. Not to pin it on anyone in specific, I personally like my team, I like my boss, I like the work itself, but the workload is a pig. It just keeps taking and taking, and gives less back than it takes. I guess a lot of jobs are like that. Selfish and greedy. But I feel bad because now I cant be as ready for the summer strongman season as much as I would like (and I am also not getting to do as good of a job at work as I would like). Neither my training nor my diet have been consistent, and my bucket isn’t big enough for all of these energy drains. I don’t feel like I am progressing as I would like to in my training. But time keeps creeping forward.

So, back at it on Tuesday, office afternoon workout. Phasing out my elbow sleeves for main lifts moving forward.

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

Overhead Press (clean once and push press, wrist wraps, cambered bar, 2-3 min rests)

155 x 5
155 x 5
155 x 5

Incline Closegrip Bench Press on Smith Machine (short rests, shallow incline)

70 + bar x 3
+110 x 3
+110 x 2
*wrist wraps on*
+150 x 2
+165 x 2
+170 x 2
+180 x 2

Spoto Press (2 min rests)

135 x 5
185 x 3
*wraps on*
200 x 5
200 x 5
200 x 5

2 hand DB Row (90 sec rests, elbows low to mid height, facedown on incline bench)

60s x 10
60s x 10
60s x 10

Superset: DB Front Raise & DB Skullcrushers (90 sec rest)

25s x 12 / 30s x 12
25s x 12 / 30s x 12

Then back to work, no time for cardio, lol. I know I will pay sometime soon for all of these missed cardio sessions.

16 April 2016

Strongman fun today. Had a couple of new people come in and try out the implements, which always keeps things lively.

warmup: I was gonna, but I forgot

Circus Dumbbell

40 x 5 left side, 5 right side, clean once then press
*shortened rest times between sets to 90 seconds, clean each rep*
70 x 3/3
70 x 3/3
70 x 3/3
70 x 3/3
70 x 3/3

notes: having to clean each rep was fun! no wraps or sleeves. felt like cardio.

Closegrip Incline Bench Press (short rests)

95 x 3
135 x 3
*wrist wraps, elbow sleeves*
170 x 5
190 x 4

I had to kill some time before the Farmers Walk implements were ready, so I did other work while I waited.

Leaning Strict Side Raises (short rests)

22.5 x 10/10
22.5 x 10/10
22.5 x 10/10

Hammer Curls (short rests)

50s x 10
50s x 10

DB Shrugs (short rests)

110s x 10
110s x 10

Farmers Walks

130 per hand for 55 feet
130/hand for 55 ft
180/hand for 55 ft
180/hand for 55 ft
220/hand for 55 ft
220/hand for 55 ft
270/hand for 55 ft PR!!

notes: really happy for this, grip strength is coming along well.

Widegrip Pulldowns

120 x 5
150 x 5
195 x 8
195 x 8
195 x 8
195 x 6

14 April 2016

Light night tonight, my main goal was actually to get in some practice wearing straps. Maybe this sounds weird, but I have NEVER trained with straps. They feel weird to me. But if straps are allowed in comp, then get used to them arsehole. Why would I allow myself to not use all the same tools my competitors use?

So tonight, I borrowed someone’s Figure 8 straps. I would use them on every lift, even the warmup. I need to learn how to get comfortable in them. Tonight, my grip gets to take a nap.

Late start to tonight, another late night workout.

warmup: nada

Deadlifts (long rests, SABO shoes, wrist straps)

135 x 5
185 x 5
225 x 4
275 x 3
315 x 2
*belt on*
320 x 6
320 x 7

notes: I am not exactly challenging Wish for his deadlift numbers 😛 I don’t know, tonight was not only a light night but I had zero motivation, and my legs were sore and rubbery from last night. So I knew it would be a very non-intense night. So, I cranked up the Hank Williams, and chilled out.

Trap Bar Deadlifts (long rests, shoes, straps)

245 x 4
335 x 4
*belt on*
395 x 4
450 x 4

It was getting late and I was running out of time, so I called it there, and went home.

 

13 April 2016

Work has been a huge drain on me lately, just nonstop, with the looming threat of a paycut approaching. I am stoic though. Gotta appear happy… for the kids.

Late night worktrout. Gonna try out the Inzer knee sleeves.

warmup: dorsiflexions, TKEs

Low Bar Squats (Romaleos, Inzer knees, long rests)

135 x 5
185 x 5
225 x 5
*belt on*
275 x 9
275 x 8
275 x 8

notes: the verdict on the knee sleeves? I like my neoprene SBDs better, but then again these days they are tight as a nun, and twice as hard to get into. (that’s one of those old school boys club jokes that felt out of fashion 20 years ago, lol)

But seriously, I would retighten them just for practice in between sets. If there is a size difference with your lower thigh, and the area below your knee (like with me), then its almost like the sleeve is too loose below my knee, and just perfect above my knee, so if it slips downwards at all, then it grows much looser very quickly. What I would really like is a tapered knee sleeve, but maybe that would have to be tailormade.

Front Squats (shoes, sleeves, short rests)

210 x 4
210 x 6
210 x 5

notes: these SUCKED. front squats grow exponentially harder as I go up in reps lol. It would be easier for me to do 280 x 1, then 135 x 10. If I ever get serious about conditioning, I should do these, lol.

So I was sitting there, sore knees from squats, considering whether to do more squats. I was debating switching to leg press, then it hit me like a lightning bolt!!! I can use the leg press to help train my deadlift… necessity truly is the mother of invention, LMAO. I was using paused squats to train the weak points of my squat, but its strongman season right now, and I don’t see any squat events coming up… so, better to hone my deadlift leg drive, which I DO see coming up at various events. Plus now I get more leg work done, as clearly the limiting factor on my squats is my core strength.

Leg Press (short rests, feet low on platform and in deadlift stance)

12 plates x 12
12p x 12
12p x 12

It was getting late now, so I split and came home.

12 April 2016

Yesterday was such garbage that I was extremely unmotivated to go tonight. Not just unmotivated… demoralized. but I went anyways.

Going heavy at least a few times this week. Heavy or die.

Log Press

80 lb log x 3 (clean once)
110 lb 11″ log x 3 (clean once)

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

165 lb 11″ log x 1

*get out the 13″ log, put on wraps and sleeves*

180 x 1
185 x 1

Closegrip Incline Bench

95 x 3
135 x 3
*wraps, sleeves*
195 x 1
205 x 1

Spoto Press

135 x 3
185 x 3
*wraps, sleeves*
210 x 4
225 x 4

Chest Supported T-Bar (elbows mid height)

1 plate x 8
2p x 8
3p x 5
3p x 6
3p x 5

Superset: DB Front Raises & DB Skullcrushers

30 lb DB x 10 & 10
30 x 10 & 10