Training Log - Entry 168

Continental Cleans

120 x 3

140 x 3

150 x 3

162 x 3

Notes:

Tried to pick the 250 lb bag, no luck. It's a monster, luckily I have a month to figure it out

Training Log - Entry 167

Warmup: 100 jump ropes

Jumps/Throws: 2 x 5 jumps over bench

Mat Pulls (4):

135 x 10

225 x 5

315 x 5

365 x 5

407 x 8 (I had a lot left in the tank here, gave up on this set early. Bleh.)

Assistance:

- DOH Holds: 295 x 8 seconds, 225 x 35 seconds, 135 x 45 seconds

- Concentration Curls: 25 x 3 x 12

Notes:

Today was good, everything felt strong. I cut out zerchers, probably will for the foreseeable future to spare my elbows. "Tapering" for the comp starts next week as well. I honestly have no idea how to run that but I'm basically just gonna cut a lot of assistance and see where that gets me lol

Training Log - Entry 166

Warmup: 100 jump ropes

Jumps/Throws: 2 x 5 jumps over bench

Bench:

45 x 10

135 x 10

185 x 5

210 x 3

235 x 8

185 x 13

Assistance:

- Incline Press: 140 x 2 x 10, 140 x 6 + 2

- Band Pullaparts: Yellow x 10 x 20 (SS w/ presses)

- DB Rows: 95 x 2 x 5, 95 x 28 

- Planks: 3 x 60 seconds

Notes:

Good day today, bench felt strong. Happy about this PR. Crazy couple of days. Planks were cleaner.

Training Log - Entry 165

Warmup: 100 jump ropes

Jumps/Throws: 2 x 5 jumps over bucket

Squat:

45 x 10

135 x 10

225 x 5

260 x 5

295 x 3

330 x 7

260 x 11

Assistance:

- Chins: 2 x 10, 1 x 9

- Dips: 2 x 10, 1 x 8

Notes:

Good day for squatting, I think I'm finally getting used to heavier loads. Chins good, dips bad, overall good. Really tired from lack of sleep. Also had to cut out SLDL to keep things short

Training Log - Entry 164

Warmup: 100 jump ropes

Jumps/Throws: 2 x 5 jumps over bench

Push Press:

30 x 10

100 x 5

120 x 5

135 x 5

155 x 3

175 x 7

135 x 18 (AMRAPIM)

Continental Cleans:

120 x 3

140 x 3

150 x 5 x 3

Assistance:

- Band Pullaparts: Y x 6 x 20

- Barbell Row: 177 x 5 x 8

- Zercher Holds: 190 x 3 x 30 seconds

Notes:

Zercher holds are becoming more of an arm and shoulder than upper back and core exercise, probably need to switch it to something else. Continentals are getting more and more dialed in. Everything feels good right now. Also yellow band snapped in half lol, but it still works fine, maybe better now

Training Log - Entry 163

Warmup: 100 jump ropes

Jumps/Throws: 2 x 5 jumps over bench

Mat Pulls (5):

135 x 10

225 x 5

315 x 5

365 x 5

407 x 8

Assistance:

- DOH Holds: 295 x 5 seconds, 225 x 15 seconds

- Zercher Squat: 162 x 5 x 10

- Concentration Curls: 15 x 5 x 12

Notes:

Grip was absolutely shot today for some reason. Maybe the conditioning workout on Wednesday? That'd be my best guess right now. Everything else moved good. Zerchers suck and I'll be absolutely happy to drop the volume next week.

Training Log - Entry 162

 Warmup: 100 jump ropes

Jumps/Throws: 2 x 5 jumps over bucket

Bench:

45 x 10

135 x 5

160 x 5

185 x 5

210 x 5

160 x 22

Assistance:

- Incline Press: 135 x 3 x 10, 135 x 5

- Band Pullaparts: Yellow x 10 x 20 (SS w/ presses)

- DB Rows: 85 x 2 x 5, 85 x 30 (SS w/ calf raises)

- Calf Raises: 135 x 3 x 15 

- Planks: 4 x 60 seconds

Notes:

I had a lot of caffeine from coffee today, so I may have went a little overboard on all the assistance. Only time will tell. Incline press is really weird and I can't figure it out but it's not a big deal, only assistance work anyway. I felt super strong today. Again, probably the caffeine but it was still a nice feeling. 

Training Log - Entry 161

Warmup: 100 jump ropes

10 x through EMOM: 100 Jump Ropes -> 100 ft. Sandbag Carry (150) 

Notes: This kicked my ass

Training Log - Entry 160

Warmup: 100 jump ropes

Jumps/Throws: 2 x 5 jumps over bucket

Squat:

45 x 5

135 x 10

225 x 5

260 x 5

295 x 5

225 x 20

Assistance:

- Chins: 2 x 10, 1 x 5

- Dips: 2 x 10, 1 x 15

- Axle SLDL  (185): 2 x 10, 1 x 13

Notes:

Good day today. Topset felt heavy but 5s week always feels like that. I'm pretty tired still. Not unexpected considering I also started school today. Cut is going well as well

Training Log - Entry 159

Warmup: 100 jump ropes

Jumps/Throws: 2 x 5 jumps over bench

Push Press:

30 x 5

80 x 5

120 x 5

135 x 5

155 x 5

120 x 18 (AMRAPIM)

Continental Cleans:

120 x 3

140 x 3

150 x 3

162 x 3

172 x 3

180 x 3

Assistance:

- Band Pullaparts: yellow x 2 x 10, yellow x 5 x 15

- Barbell Row: 165 x 5 x 12

- Zercher Holds: 180 x 3 x 30 seconds

Notes:

Good day today. Could have gotten more out of my last press AMRAP, but oh well. Very happy with continental cleans, 180 x 3 is a great spot to be in right now.

Training Log - Entry 158

Warmup: 100 jump ropes

Continental Cleans:

120 x  2 x 3

140 x 2 x 3

150 x 3

150 x 5 x 1

Sandbag Carry EMOM: 150 x 5 x 100 feet

Sandbag to Shoulder: 150 x 2 x 2

Notes:

I spent a lot of time trying to get my tow-strap yoke set-up today, only to find out that it really doesn't work on a slanted surface. I'll probably have to go to the park in the future for that one. Everything else was good, better than last week. Less sore but just as tired right now

Training Log - Entry 157

Warmup: 100 jump ropes

Jumps/Throws: 2 x 5 jumps over bench

Mat Pulls (6):

135 x 10

225 x 5

315 x 5

365 x 5

415 x 5

407 x 8

Continental Cleans:

120 x 1

140 x 1

150 x 1

162 x 1

Assistance:

- DOH Holds: 295 x 8 seconds, 225 x 39 seconds, 135 x 60 seconds

- Zercher Squat: 162 x 4 x 10

- Concentration Curls: 15 x 3 x 12

Notes:

Today was brutal for a lot of reasons. Life stressors and lack of food made everything suck more. I got all the work done but I'm physically and mentally exhausted right now.

Training Log - Entry 156

Warmup: 100 jump ropes

Jumps/Throws: 2 x 5 jumps over bucket

Bench:

45 x 5

135 x 5

177 x 3

205 x 3

225 x 7

177 x 15

Assistance:

- Incline Press: 135 x 3 x 10

- Band Pullaparts: 40 x 8 x 15

- DB Rows: 85 x 2 x 5, 85 x 25

- Planks: 3 x 60 seconds

Notes:

Easy day today, nothing too crazy. Cut bench short, the rack is really starting to get on my nerves when benching so I need to figure something else out.

Training Log - Entry 155

Warmup: 100 jump ropes

Jumps/Throws: 2 x 5 jumps over bucket

Squat:

45 x 10

135 x 5

185 x 5

225 x 5

245 x 3

279.5 x 3

315 x 10

245 x 5, 5, 12

Assistance:

- Chins: 2 x 10, 1 x 7

- Dips: 2 x 10, 1 x 12

- Axle SLDL  (180): 2 x 10, 1 x 12

Notes:

Today was good. I didn't get 315 x 10 the last time I tried for it, so it feels good to hit it for a moderate set while fatigued. Everything else was good too. I'm exhausted now though

Training Log - Entry 154

 Warmup: 100 jump ropes

Jumps/Throws: 2 x 5 jumps over bench

Push Press:

30 x 10

80 x 5

120 x 3

130 x 3

144.5 x 3

164.5 x 10

130 x 5, 5, 12

Assistance: 

- Band Pullaparts: 40 x 10 x 15 (SS w Push Press)

- BB Row: 165 x 5 x 10

- Zercher Holds: 180 x 30, 30, 15 seconds

Notes:

Cut out continentals today, the snowmelt made the ground a bit too slick for my liking, and I'd rather not get my platform wet. It's already molded enough. Everything was good today. No complaints, nothing crazy special. Meh

Training Log - Entry 153

Warmup: 100 jump ropes

Continental Cleans:

120 x 3

140 x 5 x 3

140 x 5 x 1

Sandbag Carry EMOM (From Truck): 150 x 4 x 100 feet

Sandbag to Shoulder: 150 x 5

Notes:

This all kicked my ass. I think I'm getting a handle on continental cleans though. Mixed grip is feeling much more natural than it has been. Sandbag work was better than I expected as well. Still tired though

Training Log - Entry 152

Warmup: 100 jump ropes

Jumps/Throws: 2 x 5 jumps over bench

Mat Pulls (7):

135 x 10

225 x 5

315 x 5

365 x 5

407 x 5

457 x 0 (fail)

415 x 1

407 x 8

Assistance:

- DOH Holds: 295 x 10 seconds, 225 x 29 seconds, 135 x 33 seconds

- Zercher Squat: 162 x 3 x 10

- Axle Curls: 72 x 3 x 10

Notes:

This did not go as planned, but it also went well all things considered. I might end up working a bit heavier than 407, I really underestimated the difficulty of mat pulls. Everything else was the right intensity though, I think. Good day overall, but disappointing but good. 

Training Log - Entry 151

Warmup: 100 jump ropes

Jumps/Throws: 2 x 5 jumps over bench

Bench Press:

45 x 5

135 x 5

185 x 5

225 x 5

245 x 5

255 x 2

Assistance:

- Incline Press: 135 x 3 x 10

- Band Pullaparts: 40 x 8 x 15 (SS w/ presses)

- DB Row: 85 x 5, 17

- Planks: 3 x 60 seconds

Notes:

Might have overdone it a tad today, only tommorow will tell. Everything felt fine, nothing to write home about. Bench is good considering it's been so long since my last heavy bench. 

Training Log - Entry 150

Warmup: 100 jump ropes

Jumps/Throws: 2 x 5 jumps over bench

Squat:

45 x 10

135 x 5

225 x 5

275 x 5

315 x 5

345 x 3

Assistance:

- Chins: 2 x 10, 1 x 6

- Dips: 3 x 10

- Axle SLDL  (180): 2 x 10, 1 x 11

Notes:

Last SLDL set was strapped. Squat moved great today, I had a bit more in the tank I think, but overall this is a good place for my TM to be. Something something start light. I also miss food, but it could be worse

Training Log - Entry 149

Warmup: 100 jump ropes

Jumps/Throws: 2 x 5 jumps over bench

Push Press:

30 x 5

80 x 5

120 x 5

170 x 5

200 x 1

170  x 5

180 x 5

120 x 3 x 5

Continental Cleans:

120 x 3

150 x 1

170 x 1 (failed this several times before getting it)

Assistance: 

- Band Pullaparts: 40 x 5 x 15 (SS with first 5 Push Press sets)

- BB Row: 165 x 5 x 8 (SS with last 5 Push Press sets)

- Zercher Holds: 170 x 3 x 30 seconds

Notes:

I can't complain about how things went today. Could've been better, could've been worse. I think the strength is all-there, that's for sure. Technical stuff is where I'm lacking.