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 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.

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.

August 1, 2015

Strongman stuff at 8 AM in the morning. Got there, only me and one other guy, dead gym!

warmup: dorsiflexions; TKEs; straight leg heel raises
High Box Front Squats (Romaleos, SBDs, up to 2 min rests)
bar x 4
135 x 4
185 x 4
*belt on*
240 x 4
240 x 4
240 x 4
240 x 4
240 x 4
275 x 4

notes: tap and go. I kind of wanted to do more and go heavier, but I did quick math, and didn’t think I had time.

Axle Power Cleans (clean from floor, started with 4 min rests)
35 lb axle x 4
80 x 4
125 x 4
125 x 4
*dropped rests to 2 min*
125 x 4
125 x 4
125 x 4
125 x 4

notes: Grabbed a nice fat axle, fatter than last week. Ppl with small hands, beware. On the first set at 125 I ended up jamming my thumb like an idiot. I was using bumper plates, and I didn’t want the axle to bounce up 3 feet when it hit the ground, so I tried to control the drop, and the axle bounced up and jammed my thumb. It hurt, MFer. So after that, I just let it drop like a bomb every time (I was using padded mats). Since I was using an axle and collars don’t fit, I had to keep the bumper plates on with vice grips, so each time it bounced off the floor I had to reset the axle on the mats and readjust the vice grips that bounced loose, so each set was an ordeal. Oh, how I suffer for my art

I also dropped the rests to 2 minutes, since I didn’t know how much time I had before the other guy was going to leave and lock up the gym behind him.

Yoke and Farmers Walk Medley (3 min rests)
400 lb Yoke and 2×130 lb Farmers Walk implements – carry the yoke 10 metres, set it down, pick it back up and carry it back. then pick up the farmers, carry 10 metres, set them down, pick them back up and carry them back.

4 sets of that.

notes: my thumb was stiffening up, so the first set I pussied out and didn’t do the farmers. Mentally I kicked myself in the ass, and starting with Set 2, I did everything. Still, I did the Farmers Walk with a thumbless grip.

Even as I type this, my thumb has no strength, so I am going to skip the evening workout and let my grip rest. I WANT to do Deadlifts tomorrow, and I am really hoping this heals up quick

July 25, 2015

I can’t be the only one excited Wet Hot American Summer is getting an episode run on Netflix This weekend of workouts belongs to them.

July 25

AM Workout

notes: have to be honest, Friday night involved Tequila and ladies… so Saturday morning I felt rough. Decided not to bother with strength, and do a mix of Conditioning work and Technical lifts. Did I mention it was 8 AM? Feeling rough.

warmup: foam rolled upper back, lats, IT bands, adductors, piriformis

Prowler: Push & Drag: 20 metre push, 20 m drag back with a rope; 2 min rests

empty prowler (testing out the parking lot) for a set

prowler + 150. for 8 sets

notes: not the smoothest parking lot surface – chunks missing and an overall slope. the drag back sucked, felt like I was going up an incline. hot and wet summer day outside

Axle Power Cleans (3 min rests)

20 lb axle x 5
65 x 3
85 x 3
105 x 3
172 x 1 (grinder!)
120 x 1
130 x 1
140 x 1
150 x 1

notes: the 172 was an accident, I thought the plates were pounds, but they were kilos, LOL.

PM Workout

hypertrophy was in the cards that night.

warmup:
superset: DB side raises with holds at the top and slow negs, then Cuban presses, then 1 arm DB shrugs. run through that superset twice

DB Incline Press (60 sec rests)

Superset every set with Blackburns (YWT iso holds laying on your stomach)

50s x 6
55s x 6
60s x 6
65s x 6
70s x 6
75s x 6
80s x 6
85s x 4

notes: the Blackburns help me keep the shoulder healthy

Kroc rows (60 sec rests)

50s x 8
80s x 8
100s x 17
100s x 11
90s x 17

notes: only 60 seconds between Kroc rows kicks my ass. Its like going all the way to failure, maybe even slightly past failure, then going right away again. had to drop the weight for set 3. However, my whole back felt pumped! Magic.

DB Skullcrushers (30 sec rests)

15s x 12
20s x 10
25s x 8
30s x 6
35s x 4

Pallof Press (30 sec rests)

4 plates x 20/20
4p x 20/20
4p x 20/20

June 2, 2015

Strongman gym

Axle Clean & Press (continental cleans, clean every rep, push press)

35 x 5
79 x 3
*started wearing belt, elbow sleeves, wrist wraps; chalked up hands, chest, balls*
123 x 1
*switched to tires on the axle*
155 x 1
175 x 1
185 x 1

notes: considering the awkwardness of flipping up the tire, and the tightness of my shoulders (my hands had to go extra wide), I am happy I hit 185 with the axle. PR on the Axle!! I have to remember not to try to wrap my hand all the way around the axle. When I try to clean that way, I end up wrenching my thumbs. The no-thumbs false grip is much better for this exercise, since I go mixed grip anyways.

Superset: Scapulae stretch lat pulldowns & Face Pulls (90 sec rest, heavy band used for face pulls)

90 x 15 / 20 face pulls
105 x 15 / 20
120 x 15 / 20
135 x 15 / 20
135 x 15 / 20

notes: if you don’t know scap stretchers, it is a John Meadows idea – let your arms come out of the sockets a bit and stretch out your scapulae on every negative.

Superset: Fat Grips DB Curls & V Bar Pushdowns (90 sec rest)

22.5 x 15 / 60 x 22
22.5 x 15 / 60 x 22
22.5 x 12 / 60 x 18

May 26, 2015

Very specific mission tonight – practice the axle clean and press. And by that I mean this is only my second session continental cleaning the axle, and first time ever cleaning the tire add-ons. What is the difference using the tire?? Well, the weights don’t spin they are bolted on, so when you clean it from stomach to your neck/collarbone area, it has to rotate ALL the way around. You only realize how awkward it is the first time you try it.

Axle Clean & Press (continental clean each rep)

35 lb axle x 5

*gear on: belt, elbow sleeves, wrist wraps, chalk my hands, chalk on my chest and stomach*

79 x 3
123 x 4
143 x 4
*switch to giant tires*
155 x 2
155 x 3

notes: the first time I tried to pop the tires up, I was like WTF??! I instantly realized what they meant by “they don’t spin”. You can’t just roll the axle up your chest, the tires won’t let you do that, you have to throw it up again, really explode.

Chalking up my stomach became necessary, or else the axle was sliding down my shirt.

After a few sets of that, I quickly realized a skimpy tank was a bad idea. My sternum was already red and bruised, and I am pretty sure this is going to hurt like a bitch tomorrow. Wild stuff.

Fluff work time.

Face Pulls (resistance band)

20, 20, 20

Superset: Fat Gripz DB Curls and V-Bar Pushdowns

30 x 12 / 45 x 30
22.5 x 12 / 45 x 30
22.5 x 12 / 45 x 30

notes: After my first set, I got called out by someone else in the gym for swinging the DBs. Dammit. Fine, drop the weight.

Not much volume tonight, but I had a specific target exercise to do, and will bring the volume back up tomorrow.

May 23, 2015

Strongman Events

I was a little shaky this morning, but I got a decent sleep, so I was able to drag myself down to the strongman gym.

warm-up: foam rolled IT Bands, Adductors, Piriformis; DB Rotator Cuff warmup; shoulder stretches; high knee jogs

Axle Clean and Press (continental cleans, oly shoes, belt)

35 x 3
80 x 3
80 x 5
125 x 3
125 x 5
135 x 3

notes: First time ever doing a continental clean, first time with an axle. Awkwarrrrrrrddddd! Thank God I have a gut. The weight didn’t end up getting too high, but I just wanted to practice the cleans a bit, rather than worrying about the pressing. I did press each rep of course though.

Sled Drag

300 lb sled dragged for 150 ft, with a rope guide

notes: While I was waiting for Farmers Walk, I decided to join a guy on a sled pull. I quickly learned the importance of staying low… if I stood up too much, the harness shifted to my neck and strangled me.

Farmers Walks

130 each hand – go 80 ft, 180 degree turn, come back
170 each hand – 80 ft, turn, come back

notes: I quickly realized my grip strength was in the dumper. It was also a cold day today, so the cold handles with my sore hands really sucked. After the second set, one of the other guys asked me if I had been drinking last night… No I said. Then I mentioned I had trained heavy the night before – squats and deadlifts. Everyone quickly nodded. I looked like crap on the Farmers Walks, and everyone could tell I wasn’t fresh. Embarassing, but it’s important feedback. I need to be smarter with my programming. I do not have unlimited recovery abilities.

All of a sudden, my quads took that cue to start to get some DOMS. Walking up and down the stairs to the gym sucked. I decided to get in some fluff work and call it a day.

Incline DB Press

40s x 15
40s x 15
40s x 15

Superset: Hammer Curls & DB Shrugs & V-Bar Pushdowns

30s x 12 / 110s x 7 / 45 x 15
30s x 12 / 110s x 12 / 60 x 15
30s x 12 / 110s x 12 / 60 x 15

notes: I could feel the stickiness in my forearms as I curled, I will need a massage soon. First time DB Shrugging anything over 100! So happy to finally have a gym with some super heavy DBs. however, the knurling on the handles of these DBs was intense, and my hand-soreness only intensified.