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.