Training Log - Entry 498

Snatch: 50x2x1, 55x1, 60x2x1, 65x1, 70x2x1, 75x1, 70x0

Hang Clean (hip + knee): 70x2x(1+1), 75x(1+1), 80x(1+1), 85x(1+1)

Press: 45x5, 52x5, 60x5

Front Squat: 90x3, 102x3, 114x3

BPA: mini x 50

Training Log - Entry 497

Snatch Pull + Hang Snatch (from hip): 55x(2+1), 60x(2+1), 65x(2+0), 60x(2+1), 65x(2+1)

C&J: 75x2, 85x2, 95x2, 100x2, 100x1.5 (missed 2nd jerk)

Squat: 95x3x5

BPA: mini x 50            SS            Curls: 25x25

Training Log - Entry 496

Snatch: 55x2, 60x2, 65x2, 70x1, 2

Clean Pull + Hang Clean (from hip): 60x(1+1), 70x(1+1), 75x(1+1), 80x(1+1), 85x(1+1)

Rack Jerk: 70x2, 75x2, 80x2, 85x2, 90x2

Squat: 105x5, 120x5, 133x5

Pull-Ups: BWx3x5

Training Log - Entry 495

Snatch Pull + Hang Snatch (knee): 50x(2+1), 55x(2+1), 60x(2+1), 65x(2+1), 70x(2+1)

C&J: 70x1, 75x1, 80x1, 85x1, 90x1, 95x1, 0, 90x0, 70x2x1

Front Squat: 84x3, 96x3, 108x3

BPA: mini x 50 

Training Log - Entry 494

Snatch: 50x1, 55x1, 60x1, 65x1, 70x1, 75x1, 80x1, 85x0, 0, 70x0

Clean Pull + Hang Clean (knee): 70x2x(2+1), 80x(2+1), 85x2x(2+1), 90x(2+1)

Push Press: 75x3x5

Squat: 105x3x5

BPA: mini x 60

Training Log - Entry 493

Hang Snatch (hip + knee): 50x(1+1), 55x(1+1), 60x(1+1), 65x(1+1), 70x(1+1)

C&J: 70x1, 75x1, 80x1, 85x1, 90x1, 95x1, 100x1,  105x1, 110x0, 90x1

Squat: 100x5, 112x5, 126x5

BPA: mini x 60            SS            Curl: 25x25

Training Log - Entry 492

Snatch: 50x1, 55x1, 60x1, 65x1, 70x4x1, 75x0, 1

Hang Clean (hip + knee): 70x3x(1+1), 75x(1+1), 80x0

Press: 20x5, 40x5, 50x5, 60x5, 70x5, 75x0

Front Squat: 80x3, 90x3, 100x3

BPA: mini x 50

Training Log - Entry 491

Snatch Pull + Hang Snatch (from hip): 50x(2+1), 55x(2+1), 60x2x(2+1), 65x(2+1)

C&J: 70x2, 80x2, 90x2, 95x2, 100x2

Squat: 100x3x5

BPA: mini x 50

Hanging Leg Raises: BWx10, 8, 6

Training Log - Entry 490

Snatch: 50x2, 55x2, 60x2, 65x2, 70x1 (missed second)

Clean Pull + Hang Clean (from hip): 70x(1+1), 75x2x(1+1) (tweaked right shoulder)

Clean Pull: 80x2x2

Rack Jerk: 50x3x2

Squat: 90x5, 105x5, 120x5

Pull-Ups: BWx5, 5, 2

Training Log - Entry 489

Snatch Pull + Hang Snatch (from knee): 50x2x(2+1), 55x2x(2+1), 60x(2+1)

C&J: 70x1, 80x1, 85x3x1, 90x3x1, 95x1, 100x1
Front Squat: 120x3, 130x1

Belt Squat: 140lbs x 3 x10

BPA: green x 50

Training Log - Entry 488

Snatch: 40x1, 50x1, 55x1, 60x1, 65x3x1, 70x2x1, 75x1

Clean Pull + Hang Clean (from knee): 60x(2+1), 70x(2+1), 80x(2+1), 85x2x(2+1)

Push Press: 70x3x5

Squat: 130x5, 140x3

BPA: mini x 50            SS            Curl: 25x25

Training Log - Entry 487

Snatch: 80x0, 1, 83x0, 0

C&J: 90x3x1

Training Log - Entry 486

Snatch: 66x7x1

C&J: 105x1, 110x1, 115x0, 0

Training Log - Entry 485

Squat: 116x3x5

Press: 61x3x5

Row: 61x3x5

Training Log - Entry 484

Snatch: 70x0, 1, 75x0, 1, 77x1, 80x0, 1, 83x1

C&J: 90x6x1

Training Log - Entry 483

Snatch High Pull: 40x3x3

Front Squat: 93x3x5

Push Press: 70.5x3x3

RDL: 70.5x3x5            SS            Push-Ups: BWx3x10

Training Log - Entry 482

Snatch: 65x6x1

Snatch Pull: 60x5x1

C&J: 100x1, 105x1, 110x1

Training Log - Entry 481

Squat: 125x3x5

Press: 66x3x5

Row: 70x3x5

Training Log - Entry 480

Snatch: 80x1, 0, 0, 75x0, 72.5x1

C&J: 105x1, 1, 1, 0, 0

Training Log - Entry 479

Front Squat: 102x3x5

Bench: 80x3x5

RDL: 102x3x5

Training Log - Entry 478

Snatch: 75x4x1, 80x0, 1

C&J: 100x4x1, 105x1

Training Log - Entry 477

Snatch: 70x4x1, 75x1

C&J: 95x4x1, 100x1

Training Log - Entry 476

Squat: 120x3x5

Press: 61x3x5

Row: 66x3x5

Training Log - Entry 475

Snatch: 65x4x1, 70x1

C&J: 90x4x1, 95x1

Training Log - Entry 474

Snatch: 60x4x1, 65x1

C&J: 85x4x1, 90x1

Training Log - Entry 473

Front Squat: 98x3x5

Bench: 75x3x5

RDL: 98x3x5

Training Log - Entry 472

Squat: 116x3x5

Press: 59x3x5

Row: 63.5x3x5

Training Log - Entry 471

Snatch: 56x4x1, 60x1

C&J: 80x4x1, 85x1

Curls: 35x3x8            SS            Overhead Tri. Ext.: 35x3x10

Belt Squat: 90x3x10

Training Log - Entry 470

Front Squat: 93x3x5

Bench: 70x3x5

RDL: 92x3x5

Training Log - Entry 469

Snatch: 53x5x1

C&J: 75x5x1

Belt Squat: 90lbs x3x10

Rev. Hyper: 50lbsx3x10

Training Log - Entry 468

Squat: 111x3x5

Press: 57x3x5

Row: 61x3x5

Training Log - Entry 467

Snatch: 57x1, 1, 0, 53x1, 1

C&J: 60x1, 70x1, 80x1, 75x2x1

---

KG from here

Training Log - Entry 466

Power Clean: 185x1

Press: 145x1

Training Log - Entry 465

Power Clean: 155x3x3

Squat: 215x10x5

Press: 145x4, 3, 3

Training Log - Entry 464

Power Clean: 180x3

Squat: 285x3, 3, 4

Press: 125x5x5        SS        DB Curl: 15x3x10        SS        Rear Fly: 15x3x10

Training Log - Entry 463

Power Clean: 180x2x3, 2x2        SS        Chest Fly: EFSGx3x20

Squat: 245x5x5

Drop Snatch: 60kg x 4 x 1

Drop Clean: 60kg x 1, 65kg x 1, 70kg x 1, 75kg x 1

Press: 110x10x5

Training Log - Entry 462

Power Clean: 135x4x3        SS        BB Row: 135x4x8

Press: 145x2x3, 2x2

Squat: 190x10x5                 SS        Incline Push-Up: BWx3x10        

Training Log - Entry 461

Jumps: 2x5

Power Clean: 180x4

Press: 110x5x5

Squat: 285x2x3, 2x2

DB Curl: 15x3x10        SS        DB Rear Fly: 15x2x10

Training Log - Entry 460

Jumps: 2x5

Power Clean: 180x2x3, 2x2        SS        Chest Fly: EFSGx4x15

Press: 95x10x5                            SS        BPA: EFSGx5x15

Squat: 215x5x5                           SS        KB Swing: 25x4x10

Training Log - Entry 459

Jumps: 2x5

Power Clean: 145x3x3        SS        BB Row: 145x3x8

Press: 145x5x2

Squat: 200x10x5                SS          Incline Push-Ups: BWx3x10

Training Log - Entry 458

Jumps: 2x5

Power Clean: 180x3

Press: 120x5x5

Squat: 285x5x2

DB Curl: 15x2x10        SS        DB Rear Fly: 15x2x10

Training Log - Entry 457

Jumps: 2x5

Power Clean: 180x5x2        SS        Chest Fly: EFSGx5x12

Press: 105x10x5                  SS        BPA: EFSGx5x15

Squat: 230x5x5                   SS        KB Swing: 25x3x10

Training Log - Entry 456

Jumps: 2x5

Power Clean: 150x3x3        SS        BB Row: 150x3x8

Press: 140x2, 3, 5

Squat: 210x10x5

Training Log - Entry 455

Jumps: 2x5

Power Clean: 175x3

Squat: 275x2, 3, 5            SS            Chest Fly: 10x5x10

Press: 120x5x5                 SS            DB Row: 65x5x8

Training Log - Entry 454

Jumps: 2x5

Power Clean: 175x3, 3, 4        SS        Chest Fly: EFSGx3x15

Squat: 235x5x5                       SS        BPA: EFSGx5x12

Press: 105x10x5                      SS        KB Swing: 25x5x8

Training Log - Entry 453

Jumps: 2x5

Power Clean: 135x4x3        SS        BB Row: 135x4x10

Press: 140x2x3, 2x2

Squat: 180x10x5                 SS        KB Swing: 25x5x8

Training Log - Entry 452

Jumps: 2x5

Power Clean: 175x4

Squat: 275x2x3, 2x2        SS        Chest Fly: 10x4x10

Press: 105x5x5                SS        DB Row: 65x4x8

Training Log - Entry 451

Jumps: 2x5

Power Clean: 175x1, 3x3        SS        Chest Fly: EFSGx4x12

Squat: 210x5x5                        SS        BPA: EFSGx4x12

Press: 95x10x5                        SS        KB Swing: 25x4x12

Training Log - Entry 450

Jumps: 2x5

Power Clean: 140x5x2        SS        BB Row: 140x3x10

Press: 140x5x2

Squat: 195x10x5                 SS        Push-Up: BWx3x10

Training Log - Entry 449

Jumps: 2x5

Power Clean: 175x3

Squat: 275x5x2            SS            Chest Fly: 10x3x10

Press: 120x5x5            SS             DB Row: 65x3x8

Training Log - Entry 448

Jumps: 2x5

Power Clean: 175x5x2        SS        Chest Fly: EFSGx5x10

Squat: 220x5x5                    SS        BPA: EFSGx5x10

Press: 100x10x5                  SS         KB Swing: 25x3x8

Training Log - Entry 447

Power Clean: 175x5

BW Squat x 25

BPA: EFSOx50

Push-Up: BWx25

Training Log - Entry 446

Carry/Drag SB: 160x4x50'

Chain Yoke: 230x100'

Plate Hold: 45x45s

Training Log - Entry 445

BtN Jerk: 155x9x1

Deadlift: 355x5 (1:00 AMRAP)        SS        DB Row: 75x25

Training Log - Entry 444

BtN Jerk: 215x3x2        SS        BPA: EFSOx3x25

Front Squat: 215x3x4    SS        Sandbag Pick: 160x3x2

Training Log - Entry 443

Sandbag Carry/Drag Medley: 160x3x50'

Chain Yoke: 210x100'

Plate Hold: 45x45s

Training Log - Entry 442

BtN Jerk: 165x10x1

Back Squat: 205x20 (1:00 AMRAP)        SS        DB Row: 75x2

Training Log - Entry 441

Deadlift: 415x1

DB Curl: 15x5x10        SS        SLKB Squat: 25x5x10

Training Log - Entry 440

BtN Jerk: 185x5x2        SS        BPA: EFSOx5x15

Front Squat: 185x5x4    SS        Sandbag Pick: 160x5x1

Training Log - Entry 439

BtN Jerk: 155x8x1        SS        BPA: EFSOx8x25

Training Log - Entry 438

Press: 125x5x5        SS        DB Curl: 15x5x10

Deadlift: 315x11 (1:00 AMRAP)

Training Log - Entry 437

BtN Jerk: 225x3

Front Squat: 225x5x5        SS        Axle Row: 150x5x5

Training Log - Entry 436

BtN Jerk: 115x12x1

Back Squat: 230x4x5        SS        DB Row: 75x4x10

Training Log - Entry 435

Press: 115x4x5        SS        DB Curl: 15x4x10

Deadlift: 315x4x5   SS        SLKB Squat: 25x4x10

Training Log - Entry 434

BtN Jerk: 195x3x3        SS        BPA: EFSOx3x25

Front Squat: 205x4x5   SS        Axle Row: 170x2x6, 150x2x6

Training Log - Entry 433

BtN Jerk: 135x10x1

Back Squat: 215x3x5        SS        DB Row: 75x3x10

Training Log - Entry 432

Press: 105x3x5        SS        DB Curl: 15x3x10

Deadlift: 285x3x5   SS        SLKB Squat: 25x3x10

Training Log - Entry 431

BtN Jerk: 165x5x3        SS        BPA: EFSOx5x15

Front Squat: 195x3x5   SS        Axle Row: 140x3x8

Training Log - Entry 430

BtN Jerk: 95x2, 115x1, 135x1, 155x1, 175x1, 195x1, 205x1, 225x1

Back Squat: 245x5x5        SS        DB Row: 65x5x10

Training Log - Entry 429

BtN Jerk: 135x5x5        SS        BPA: EFSOx5x20

Front Squat: 205x5x5   SS        Axle Row: 120x5x10

Training Log - Entry 428

BtN Jerk: 125x9x1

Back Squat: 225x4x5

DB Row: 65x4x10

Training Log - Entry 427

Press: 105x4x5                                 SS        Chins: BWx4x5

Deadlift: 285x6, 325x5, 365x3        SS        SLKB Squat: 25x4x8

L-Sit: BWx11s

Training Log - Entry 426

BtN Power Jerk: 115x4x5        SS        BPA: EFSOx4x20

Front Squat: 200x4x5               SS        Axle Row: 120x4x10

Training Log - Entry 425

Squat: 205x3x5

BtN Jerk: 115x10x1

DB Row: 65x3x10        SS        SLRDL: 25x3x10

Training Log - Entry 424

Press: 95x3x5                                   SS        Chins: BWx3x5

Deadlift: 265x5, 305x5, 345x5        SS        SLKB Squat: 25x3x8

L-Sit: BWx16s

Training Log - Entry 423

BtN Split Jerk: 95x5, 115x5, 135x5                SS                Band Pullaparts: EFSOx3x20

Front Squat: 185x3x5                                      SS                BB Row: 135x3x10

BW: 182.8

Notes: Started prepping for a show in late August today. It looks really fun, I can train basically all the events, and it's within 30 minutes. Plus with my bodyweight being in striking range of 175 everything lined up perfectly. I'm excited.

Two weeks of Easy Strength was a good idea. I'll definitely come back to something like that if I'm ever feeling burned out. Today went well. Nothing too crazy, just got in a bit of work to build on going forward.

Training Log - Entry 422

Press: 115x5, 135x3, 145x2

Pull-Ups: +5x5, +10x3, +15x2

L-Sit: BWx23s

Deadlift: 285x5, 335x3, 365x2

KB Swing: 35x3x12

Training Log - Entry 421

Press: 115x2x5

Pull-Ups: +5x2x5

L-Sit: BWx22s

Deadlift: 245x5, 285x5

KB Swing: 25x3x15

Training Log - Entry 420

Press: 75x10

Deadlift: 205x10

Pulldown: EFSRx15

Training Log - Entry 419

Press: 125x1, 145x1, 155x1, 160x1, 162.5x1, 165x0

Pull-Ups: BWx2x5

L-Sit: BWx17s

Deadlift: 245x1, 315x1, 365x1, 370x1, 395x1, 405x1

KB Swing: 25x5x10

Training Log - Entry 418

Press: 115x5, 125x5

Pull-Ups: +5x2x5

L-Sit: BWx26s

Deadlift: 275x5, 295x5

KB Swing: 25x3x15

Training Log - Entry 417

Press: 115x2x5

Pull-Ups: +5x2x5

Deadlift: 275x5, 295x5

KB Swing: 25x3x25

Training Log - Entry 416

Press: 115x2x5

Pull-Ups: +5x5, BWx5

L-Sit: BWx18s

Deadlift: 275x2x5

KB Swing: 25x3x25

Training Log - Entry 415

Press: 95x5, 125x3, 145x2

Pull-Up: BWx5, +5x3, +10x2

L-Sit: BWx17s

Deadlift: 265x3, 315x3, 345x2

KB Swing: 25x3x25

Training Log - Entry 414

Axle Press: 80x5, 100x5

Pull-Up: BWx2x5

L-Sit: BWx20s

Deadlift: 245x5, 265x5

KB Swing: 25x3x25

Training Log - Entry 413

Axle Press: 80x2x5

Pull-Up: BWx2x5

Deadlift: 245x2x5

L-Sit: BWx15s

KB Swing: 25x3x25

Training Log - Entry 412

DE Upper

Log Split Jerk: 150x8x2

Log Strict Press: 150x3x3

BB Row: 225x3x5

Push-Ups: BWx3x25

Planks: BWx3x50s

BW: 186

Notes: Very happy with how today went, I definitely needed a win this week. The split jerks were definitely a bit sloppy, but considering how little food I was operating off of I'm happy with everything.

Training Log - Entry 411

ME Lower

Paused Deadlift (below knee): 65x5, 155x5, 245x3, 295x3, 335x3, 365x3

Zercher Squat: 225x3x5                SS                BPA: EFSGx3x20

BW: 187.6

Notes: Decent day today. Cut it short again. I put two and two together and realized I've been dealing with allergies the last couple of weeks, just wanted to get inside and immediately felt better when I did. I still hit the two things I really wanted to today so I'm happy about that. As my glutes are catching up I'm realizing my upper back could definitely still use some work. so I'll need to hammer that a bit going forward as well.

Training Log - Entry 410

ME Upper

CG Floor Press: 45x20, 135x5, 185x3, 225x3, 235x3, 245x1, 255x1

Axle Row: 30x100

BW: 187.6

Notes: I cut this workout short. I ate and slept terribly today and was exhausted, worked up to this PR still so that was encouraging but kept assistance work short just to get out of there. 

Training Log - Entry 409

DE Lower

Box Squat: 225x8x2 EMOM

Deadlift: 275+30 chain x 9 x 1

Tempo RDL: 165x3x4

Giant Set:

- SL RDL: 25x4x8

- SL KB Squat: 25x4x8

- Band Pullapart: EFSRx4x20

BW: 186.6

Notes: This felt really good all around. Box squats were meh, felt like every third deadlift was perfect though. I figured out that cueing "tuck the tail" really helped me glide to lockout and use my glutes properly. Gonna be drilling the crap out of that for a few weeks for sure. 

Training Log - Entry 408

DE Upper

Log Split Jerk: 140x10x2

Log Strict Press: 140x3x5                SS                BPA: EFSRx3x40

BB Row: 205x4x6

Pushups: BWx3x20                          SS                Planks: BWx3x45s

BW: 187

Notes: Good day today. I was trashed coming into it, but warming up I felt better. Front squat AMRAP likely the culprit here. Everything felt good, I had some trouble finding a rhythm with the split jerk today, but focusing on being fast and explosive helped everything fall into place. I feel ridiculously strong right now.

Training Log - Entry 407

ME Lower

Beltless Front Squat:  45x10, 135x5, 185x5, 225x5, 245x3, 265x2, 185x15 (1:00 AMRAP)

Decline Sit-Ups: +25x4x10                SS                Band Pullapart: EFSGx4x15

Zercher Squat: 225x3x5

Hip Thrust: 205x3x10

BW: 188.2

Notes: Good day today. Did things a bit out of order due to some timing issues. Might've had another rep for front squats, but I'd already hit the PR so I called it there. The timed AMRAP was BRUTAL. Also I feel like I'm making significant progress with my hips and bracing, I'm feeling very optimistic.

Training Log - Entry 406

ME Upper

Axle Pin Press: 30x10, 80x5, 120x3, 140x1, 160x1, 180x1

Axle Row: 180x3x10

Hammer Swings (lol): 3x20 per arm

DB French Press: 15x3x12                SS                DB Curl: 15x3x12

BW: 187

Notes: Salvaged a decent day today after an equipment mishap. Was feeling fried from yesterday, just a lot of new movements to acclimate to. Plan in my head was some kind of clean and press variation, but between angry posterior chain and the rain it wasn't in the cards, so I decided to play with the new toys and do an honest-to-god pin press and it was a good decision, other than the stands tipping over because I wasn't paying attention.

Training Log - Entry 405

DE Lower

Box Squat: 215x10x2 EMOM

Speed Pulls: 245+30 chain x 10 x 1

Tempo RDLs: 155x3x5

Giant Set:

- SL RDL: 25x3x10

- SL KB Squat: 25x3x10

- Band Pullapart: EFSRx3x20

BW: 190.2

Notes: This went good, all things considered. Hamstrings and glutes were absolutely fried by the end.

Training Log - Entry 404

NOT FOUND

...kidding...

DE Upper

Log Split Jerk: 130x12x2 EMOM

Log Strict Press: 130x3x6                SS                BPA: EFSRx3x35

Giant Set:

- BB Row: 185x3x8

- Push-Ups: BWx3x15

- Planks: BWx3x30s

BW: 189.2

Training Log - Entry 403

ME Lower

Deadlift: 155x5, 245x3, 315x1, 405x1, 455x1, 502x0

Zercher Squat: 205x3x5                SS                Band Pullapart: EFSGx3x15, x35

Hip Thrust: 185x3x10                   SS                Decline Sit-Ups: +25x3x10

BW: 186.8

Notes: This was stupid. Training isn't testing. On the bright side it confirmed my suspicions about what I need to work on.

Training Log - Entry 402

ME Upper

Axle Floor Press (+30 chains): 30x5, 120x5, 170x5, 190x5, 200x5, 160x10+3 (1:00 AMRAP)

Axle Floor Press: 170x3x4

Giant Set:

- DB Row: 85x3x8

- Triceps Pushdown: EFSRx3x12

- Side Bends: 85x3x8

BW: 189.2

Notes: Felt awful starting today, but felt better as things moved on. The wheels are turning about a lot of my training decisions lately and I think I see a pretty good path forward, but I need to write it all out in front of me. Keeping a training log is paying dividends for sure.

Training Log - Entry 401

DE Lower

Deadlift: 305+30 chains x 8 x 2

Lunges: 45x3x10                SS                Chins: BWx3x10

Notes: Drove all morning, still super tired so cut today a lot shorter. It was a good decision

Training Log - Entry 400

DE Upper

Log Split Jerk: 140x8x2 EMOM

Log Strict Press: 140x5, 4, 3                SS                Band Pullapart: EFSRx34, 33, 33

Giant Set:

- BB Row: 155x5x12

- Front Raise: EFSRx5x12

- Plank: BWx5x30s

BW: 187.4

Training Log - Entry 399

ME Lower

Sumo Deadlift: 65x10, 155x5, 245x3, 315x3, 365x3, 405x1, 425x1, 315x5x5

Hip Thrust: 175x5x10

SL KB Squat: 35x5x8

DB Row (w/ straps): 75x75

BW: 187

Notes: Sumo is a great variation for me. Maybe it's in my head but I could literally feel the carryover to my conventional lockout. Honestly everything I did today was golden. I might could've gotten another 10 or so pounds on the ME, but my right lat was feeling really squirrely on the eccentric so I shut it down. Primary goal was still accomplished so no need to try and be a hero

Training Log - Entry 398

ME Upper

Push Press: 45x10, 135x3, 155x3, 175x3, 185x2 (missed 3rd), 135x11+2 (1:00 AMRAP)

BtN Press: 105x5x5

Band Pullaparts: EFSRx10x15 (SS w/ pressing movements)

Giant Set:

- DB Row: 75x5x8

- Tricep Pushdown: EFSx5x10

- Side Bends: 75x5x8

BW: 185.6

Notes: This went good. Short on time so decided to do a timed AMRAP for backoff/supplemental work and it was a really good idea. I might start incorporating more of that, easy way to save time and work on rep endurance and also seems to be in line with the goal of straining.

Brought up the calories a bit this week, so we'll see how that impacts everything. Gonna start tapering up out of this cut for a diet break and to let me really focus on hammering everything I need to get the 500 deadlift. Once I hit that milestone I'll have my eye on a 525 @ 175 for a 3x BW pull, but one thing at a time.

Training Log - Entry 397

DE Lower

Deadlift: 275+30lb chains x 10 x 2 (EMOM)

Sandbag to Shoulder: 160x5x2

Sandbag Carry: 160x5x50 (9, 9, 9, 7, 10)

Lunges: 45x3x9                SS                Chins: BWx3x9

BW: 185.4

Notes: Good day today. Deadlift felt like crap at first, but after I got into it started moving better. The chains are a pain though. I'll have to figure out a better way to set these up. Events went good, my fourth carry was a PR, even though I flubbed the pick so that was cool.

Training Log - Entry 396

DE Upper

Log Split Jerk: 130x10x2 (EMOM)

Log Strict Press: 130x3x5                SS                Band Pullapart: EFSRx34, 33, 33

Giant Set:

- BB Row: 155x4x12

- Front Raises: EFSRx4x12

- Planks: BWx4x30s

Lateral Raises: 15x4x12

BW: 184.6

Note: Good day today. Felt slow, and blew out my shoe, but the video doesn't look too bad. Need to work on keeping my feet planted and being more deliberate on my dip (thanks Cameron). Everything is feeling good, I'm re-acclimating to everything a lot faster than I anticipated.

Training Log - Entry 395

ME Lower

Beltless Front Squat: 45x10, 135x5, 185x5, 225x5, 245x3, 265x1, 175x4x5

Hip Thrust: 175x4x10

Lat Pulldown: EFSOx4x10                SS                SL KB Squat: 35x4x8

BW: 184.6

Notes: Today was meh. Wanted more on the front squats, but didn't have it in me. My shoulders were still super tight from Monday, so front squats were a doubly good idea as I was forced to work some blood into them to hold the front rack properly. Supplemental and assistance work is progressing well so we'll see how things go.

Bodyweight seems like it's finally moving again as well, which is a relief. Just a few more weeks and I'll be at my lowest bodyweight in close to two years.

Training Log - Entry 394

ME Upper

CG Floor Press: 45x10, 135x5, 185x3, 225x3, 155x4x5

BtN Press: 105x4x5

Giant Set:

- DB Row: 75x4x8

- Tricep Pushdown: EFSRx4x10

- Side Bends: 75x4x8

BW: 187

Notes: Weighed in a little heavier this morning, eased off the gas pedal a bit over the weekend for this cut. Floor press went horrible. I'm not sure if it was the awful angle or the much lower bodyweight compared to the last time I did something similar, but every set felt heavy. Other than that everything went okay.

Training Log - Entry 393

DE LOWER

Speed Pulls: 245+30 chains x 12 x 2

Sandbag to Shoulder: 160x4x2

Sandbag Carry: 160x4x50'

Lunges: 45x3x8                SS                Chins: BWx3x8

BW: 185.8

Notes: This was awful and took close to two hours, but went good overall. Still carrying some fatigue from split jerks yesterday, so decided no speed squats for the next 3 weeks at least. I'll have to add a squat of some kind to ME day next week, I don't want to cut the movement pattern out entirely.

 I managed to get my time on the carry down to 8 seconds on the third run so that was good. Still some low-hanging fruit if I can clean up the pick. Otherwise just need to move my feet faster. Deadlift went good, not wearing shoes changes my leverages more than I expected. Might need some deadlift slippers.

Training Log - Entry 392

DE UPPER

Log Split Jerk: 120x12x2 (EMOM)

Strict Log: 120x3x5                SS                Band Pullapart: EFSRx20, 20, 20, 50

BB Row: 155x3x12                SS                Front Raise: EFSRx3x12

BW: 185.2

Notes: Good day. I forgot how exhausting jerks are. This felt good. I worked up to what felt like a good weight and just focused on dialing in technique. I definitely feel like I'll be able to get this down effectively enough for it to be worth it, even though it's worse than my push press right now. 

Training Log - Entry 391

ME LOWER

Paused Deadlift (at knee): 65x5, 155x5, 245x3, 295x3, 335x3, 355x3, 245x3x5

Hip Thrust: 155x6, 6, 18

Lat Pulldown: EFSOx3x10                SS                SL KB Squat: 35x3x8

BW: 186.2

Notes: Playing around with backoff sets for supplemental work. Honestly think it worked really well, especially in regards to training density. Cutout a lot of setup time. Hip thrusts are going to have to be a STAPLE going forward, doing a few sets made me realize just how far behind my glutes are compared to my hamstrings. Paused deadlifts emphasized that too.

Training Log - Entry 390

ME UPPER

Axle Strict Press: 30x10, 80x5, 120x3, 140x3, 150x3, 160x3, 170x1

BtN Press: 95x5, 105x5, 115x6

Giant Set:

- DB Row: 75x3x8

- Tricep Pushdown: EFSRx3x10

- Oblique Curl: 75x3x8

BW: 185.8

Notes: Good day. Everything felt good. Hit a beltless PR so that's fun. Not much else to note

Training Log - Entry 389

Sandbag over 48": 160 x 10 EMOM

Sandbag carry 50': 160 x 3 ~(12, 11, 9 sec)

BW: 186.8

Notes: Good day today. Sandbag over bar felt fast. This has become an almost trivial weight for me, I'll have to bump it to doubles next time. Sandbag carries went good too, clean up the tech and I can probably get down to 8 seconds easy. I might also actually be able to train some yoke on the sidewalk as well, but it'll be a pain in the ass. We'll have to give it a go and see

Training Log - Entry 388

Deadlift: 65x5, 155x5, 245x3, 315x1, 385x1

Glute Bridges: BWx3x10          SS        Planks: BWx3x30

BW: 186.6

Notes: Good day today. Getting the conjugate itch again, we'll see if I decide to scratch it. Bodyweight's been holding steady at ~186 the last couple days, so if my experience holds I'm due for a drop of a pound or two in the next couple days. 

Training Log - Entry 387

EMOM: 5 KB squats - 5 KB thrusters - 10 Band Pullaparts (35lb bell)

BW: 186.8

Training Log - Entry 386

Zercher Squat: 120x5, 170x3, 210x1, 240x1

BW: 186.2

Training Log - Entry 385

Tabata KB Swings - 35lbs

BW: 187

Training Log - Entry 384

Press: 45x10, 95x5, 115x3, 135x1, 157x1        SS        Band Pullaparts: EFSRx5x15

BW: 186.6

Notes: Bodyweight is moving down again. Good day today. Messed around with the sandbag a bit as well, it still weighs ~160 so that's good. If I can manage to press that bad boy a few times I should be good for at least a few reps on a keg. Tried to rig something up with the buckets I have but broke one. I'll have to figure something else out.

Training Log - Entry 383

Jumps: 2x5 over bench

Deadlift: 300x1, 340x1, 385x1, 425x1, 465x1, 502x0, 295x5x5

Assistance:

- BB Row: 155x3x10

- DB Row: 75x30

- Band Pullapart: EFSGx100

BW: 186.6

Notes: Disappointed with the miss here. I think on any other day I've got that, so I'm taking it as a win also. 465 moved really fast. I'm also quite happy that I managed to still get in volume afterwards, but I'm going to have to deload next week to shed some fatigue, especially if I go into a contest prep after.

Training Log - Entry 382

Jumps: 2x5 over bench

Press: 110x1, 125x1, 140x1, 155x1, 115x5x5            SS            DB Curls: 25x5x10

Tricep Pushdown: EFSRx5x10                                   SS            CG DB Bench: 35x5x10

BW: 188.2

Training Log - Entry 381

Jumps: 2x5 over bench

Squat: 235x1, 265x1, 300x1, 335x1, 250x5x5

Giant Set:

- KB Swing: 35x5x10

- Hanging Leg Raises: BWx5x10

- SL KB Squat: 25x5x8

BW: 189.6

Training Log - Entry 380

Jumps: 2x5 over bench

Strict Log: 100x1, 115x1, 130x1, 145x1, 125x5x5            SS            Lateral Raises: 10x5x10

Assistance:

- Push-Ups: BWx35

- Band Pullaparts: EFSGx100

- Chest Flys: 15x3x10

BW: 189.8

Training Log - Entry 379

Deadlift: 300x2, 340x2, 385x2, 425x1, 275x6x5

Assistance:

- BB Row: 155x4x10

- DB Row: 75x25

- Band Pullapart: EFSGx100

Training Log - Entry 378

Jumps: 2x5 over bench

Press: 110x2, 125x2, 140x2, 157x1, 100x4x5                SS        DB Curls: 25x4x10

Tricep Pushdown: EFSRx4x10                                       SS       CG DB Bench: 35x4x10

BW: 187.4

Training Log - Entry 377

Squat: 235x2, 265x2, 300x2, 335x1, 215x4x5

Giant Set:

- KB Swing: 35x4x10

- Hanging Leg Raise: BWX4x10

- SL KB Squat: 25x4x8

BW: 189.2

Training Log - Entry 376

Strict Log: 100x2, 115x2, 130x2, 245x1, 110x5x5

Assistance:

- Lateral Raises: 10x4x10

- Push-Ups: BW x 30

- Band Pullapart: EFSGx100

BW: 187.4

Training Log - Entry 375

Jumps: 2x5 long

Deadlift: 295x3, 340x3, 385x1, 425x1, 295x5x5

Push-Ups: BWx25                                                    SS            DB Row: 75x25

BW: 188

Training Log - Entry 374

Jumps: 2x5 over bench

Press: 110x3, 125x3, 140x3, 155x1, 110x3x5                SS    DB Curls: 25x3x10

Tricep Pushdown: EFSRx3x10                                       SS    SL KB Squat: 25x3x8

BW: 188.2     

Training Log - Entry 373

Jumps: 2x5 over bench

Squat: 235x3, 265x2, 300x3, 335x1, 235x3x5                SS    Lateral Raises: 10x3x10

KB Swing: 35x3x10                                                        SS    KB Curl: 25x3x8

BW: 190.6

Notes: Good day today. Squat felt heavy but moved fast. Probably just too in my head about it at this point.

Training Log - Entry 372

Jumps: 2x5 over bench

Strict Log: 100x3, 115x3, 130x3, 145x1, 115x5x5            SS    Hanging Leg Raises: BWx3x10

BB Row: 165x3x10                                                            SS    CGDB Bench: 35x3x10

BW: 189.6

Notes: Good day today. Busy at work but everything felt good, especially log.

Training Log - Entry 371

Deadlift: 425x3

BW: 189

Training Log - Entry 370

Press: 45x10, 95x5, 115x3, 135x1, 155x1, 165x0

BW: 188.4

Training Log - Entry 369

Squat: 335x3

BW: 189.6

Training Log - Entry 368

Strict Log: 83x5, 105x5, 125x5, 145x5

Giant Set:

- Band Pullapart: EFSGx25

- Tricep Pushdown: EFSGx25

- Squat: BWx25

BW: 190.2

Training Log - Entry 367

Squat: 245x20

Strict Log: 105x5, 120x3, 135x8, 145x1, 155x1       SS    BB Row: 155x14, 16, 15, 15

BW: 189.2

Training Log - Entry 366

Jumps: 2x5 over bench

Squat: 245x5, 280x3, 310x5                SS    Planks: BWx3x60

Good Morning: 185x5x5                     SS    Tricep Extension: 35x5x8

Strict Log: 105x5x5                             SS    Band Pullapart: EFSRx5x20

BW: 188

Training Log - Entry 365

Jumps: 2x5 over bench

Squat: 245x5x5

Press: 120x5, 140x3, 155x5

Deadlift: 315x5, 255x5, 395x1

BW: 190

Training Log - Entry 365

Squat: 215x20

Strict Log: 93x5, 105x5, 120x5                    SS    BB Rows: 155x5x12

Giant Set:

- KB Squat: 35x4x10

- Side Raises: 10x4x10

- Rear Flys: 100x4x10

BW: 190.2

Training Log - Entry 363

Jumps: 2x5 over bench

Squat: 215x5, 245x5, 280x5                    SS    Planks: BWx3x52 seconds

Good Morning: 175x4x6                         SS    Tricep Extension: 35x4x8

Strict Log: 93x5x5                                   SS    Band Pullapart: EFSRx5x20

BW: 189.4

Training Log - Entry 362

Jumps: 2x5 over bench

Squat: 215x5x5

Press: 105x5, 120x5, 140x5

Deadlift: 270x5, 315x5, 355x5

Giant Set:

- Tricep Pushdown: EFSGx4x10

- Bicep Curl: EFSGx4x10

- Leg Raises: BWx4x10

BW: 192.4

Training Log - Entry 361

Squat: 230x20

Strict Log: 103x3, 115x3, 130x12                    SS    BB Rows: 155x5x10

Giant Set:

- KB Squat: 35x3x10

- Side Raise: 10x3x10

- Rear Flys: 10x3x10

BW: 190.6

Training Log - Entry 360

Squat: 230x3, 260x3, 295x3                    SS    Plank: BWx3x45 seconds

Good Morning: 165x3x8                         SS    Tricep Extension: 35x3x8

Strict Log: 103x5x5                                 SS    Band Pullapart: EFSGx5x20

BW: 190.6    

Training Log - Entry 359

Squat: 230x5x5

Press: 115x3, 130x3, 145x8, 155x1

Deadlift: 295x3, 335x3, 377x8

Giant Set:

- Tricep Pushdown: EFSGx3x10

- Bicep Curl: EFSGx3x10

- Leg Raises: BWx3x10

BW: 192.2

Training Log - Entry 358

Strict Log: 63x5, 85x5, 115x3, 135x1                SS    BPA: EFSGx5x20

Training Log - Entry 357

Press: 45 x 10, 95 x 5, 135 x 3, 155 x 1                SS BPA: EFSGx5x20

Deadlift: 135x1, 225x1, 315x1, 365x1, 405x1

Training Log - Entry 356

Squat: 135 x 5, 185 x 3, 225 x 1, 245 x 5, 285 x 3, 315 x 1        SS    BPA: EFSG x 3 x 15

Tricep Pushdown: EFSGx3x10                                                SS    Split Squat: BWx3x10

Training Log - Entry 355

Jumps: 2 x 5 over bench

Squat: 245 x 20

Rows: 145 x 5 x 12                SS    Diamond Push-Ups: BW x 5 x 9

Press: 120 x 5 x 5                   SS    Band Pullapart: EFSG x 20, 20, 20, 20, 50

Training Log - Entry 354

Squat: 245 x 5, 275 x 5, 305 x 5                SS    Chest Flys: 15 x 5 x 12

Deadlift: 305 x 5, 345 x 5, 385 x 5            SS    Hanging Leg Raises: BW x 5 x 8

Strict Log: 115 x 5 x 5                                SS    BB Curl: 65 x 5 x 8

Training Log - Entry 353

Jumps: 2 x 5 over bench

Squat: 275 x 5 x 5                        SS    Tricep Extension: 25 x 5 x 12

Good Morning: 155 x 5 x 10        SS    Bicep Curl: 25 x 5 x 10

Press: 120 x 5, 135 x 5, 150 x 5    SS    Band Pullapart: EFSG x 3 x 25

Training Log - Entry 352

Jumps: 2 x 5 long

Squat: 205 x 20

Rows: 145 x 5 x 10                SS    Diamond Push-Ups: BW x 5 x 8

Press: 120 x 5                         SS    Band Pullapart: EFSG X 5 X 20

Training Log - Entry 351

Squat: 205 x 5, 240 x 5, 270 x 5                        SS    Chest Flys: 15 x 4 x 12

Deadlift: 265 x 5, 305 x 5, 345 x 5                    SS    Hanging Leg Raises: BW x 4 x 8

Strict Log: 105 x 5 x 5                                       SS    BB Curl: 65 x 4 x 8

Training Log - Entry 350

Jumps: 2 x 5 high

Squat: 250 x 5 x 5                            SS     Tricep Extension: 25 x 4 x 12

Good Morning: 155 x 4 x 10           SS      Bicep Curl: 25 x 4 x 10

Press: 105 x 5, 120 x 5, 135 x 5       SS     Band Pullapart: EFSG x 3 x 25

Training Log - Entry 349

Jumps: 2 x 5 long

Squat: 225 x 20

Rows: 135 x 3 x 10, 145 x 2 x 10            SS    Diamond Push-Ups: BW x 5 x 7

Press: 110 x 5 x 5                                     SS    Band Pullaparts: EFSG x 5 x 20

Training Log - Entry 348

Jumps: 2 x 5 long

Squat: 225 x 5, 255 x 5, 285 x 5            SS    Chest Fly: 15 x 3 x 12

Deadlift: 285 x 5, 325 x 5, 365 x 5        SS    Hanging Leg Raises: BW x 8, 8, 9

Strict Log: 110 x 5 x 5                            SS    BB Curl: 65 x 8, 8, 9

BW: 189.2

Training Log - Entry 347

Jumps: 2 x 5 long

Squat: 255 x 5 x 5                                            SS    Tricep Extension: 25 x 3 x 12

Good Morning: 165 x 10, 155 x 2 x 10             SS    Bicep Curl: 25 x 3 x 10

Press: 110 x 5, 125 x 5, 140 x 5                       SS    Band Pullapart: EFSG x 3 x 25