Training: Entry 174, 9/27/16

One thing I think has helped me a lot in this training block is hardly training “on the nerve” at all. Great video by Paul Carter here describing this. Dave Tate used to refer to his PR alter-ego as “Zippy” and his training partners would give him “Zippy Cards” that he could cash in for them to allow him to go full Zippy. The idea here was that every set/workout/week shouldn’t include maximal gut-busting psych-up reps. There is, of course, a time and place for that, but it’s much less often than a lot of people do. I used to be a big psych-up guy and think it hurt me a lot more than it helped. You can only go to that well so many times.

Squat still feeling off. Took more video than just this one set, really can’t see anything I can do about it other than keep grinding. I expected it to have come back by week 6 here but oh well. I will probably start next cycle doing the FSL as broken up sets like I did today, possibly with a pause, to keep trying to dial in technique rather than as the one set to near failure. Use it as more practice then hit something for fatigue in my T2’s. I will also be using the belt next cycle after not using it for this 6-week block.

  • Cycle #1 squats: 205×9, 215×9, 225×8
  • Cycle #2 squats: 215×10, 225×9, 240×5

  • A. Squat: 190/215/240 x 5/3/5, 190x5x3 EMOM
  • B. RFESS: BW x 4 x 10
  • C1. GHR: BW x 4 x 12
  • C2. Ring Fallout: 4 x 12

Training: Entry 173, 9/26/16

Feeling good wrapping up the second cycle and taking next week as a deload. Next week will be a bunch of rings, bodyweight, and dumbbell stuff, keep the barbell out of my hands until Saturday’s deadlifts.

  • Cycle #1 bench: 205×8, 215×7, 225×8
  • Cycle #2 bench: 205×10, 220×8, 230×8

  • A1. Bench: 180/205/230 x 5/3/8, 180 x 12
  • A2. Ring Facepull: 6 x 12
  • B1. PBN: 75 x 3 x 10, 65 x 10
  • B2. T-Bar Row: +25 x 4 x 10, hold at top
  • C1. Ring Curl: 4 x 10
  • C2. DB Raise: 10 x 4 x 12
  • C3. Dips: 4 x 10

Training: Entry 171, 9/22/16

Shifted things around this week to account for missing Saturday’s session to see Foals. Log today, deadlift, medley, and back tomorrow, so it all gets done. Camera died during my 140 set on log.

  • A1. SOHP: 100/110/125 x 3/3/10, no FSL set
  • A2. Ring Y’s: 5 x 8
  • B. Log: Press Away 140 x 8, Strict 120 x 8
  • C1. Floor Press: 135/155/165/175/135 x 12/10/8/6/12
  • C2. NG Chins: 8 x 6
  • D. Dips: 3 x AMRAP controlled eccentric
  • E. Triceps Ext: 2 x red band double dropset

Training: Entry 170, 9/20/16

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“Are you done squatting yet so we can play fetch?” Kaz has gotten really good at working on a bone for 20-30 mins then hanging out while I finish up my session. Gonna miss this guy.

Brought my grip in a bit to help keep my upper-back tighter and drive my traps up and back. Just putting in the reps until the strength comes back. I’m liking this system because 1. squat is an accessory for strongman anyway, 2. submaximal weights let me work back up without getting as frustrated at strength loss, and 3. it lets me focus on driving up my other lifts. I’ve always found that I can only improve a few lifts at a time. Across the board improvement on bench, OHP, squat, deadlift, and log/axle just isn’t sustainable. One always stagnates while the others improve. So, this lets me just backburner the squat, making submaximal improvement while devoting more mental energy to other lifts.

  • A. Squat: 175/200/225 x 3/3/9, 175 x 15
  • B. SSB Squat: 110/130/150/160/170 x 5, 170 x 5 x 3 60s rest
  • C1. Ring Fallout: 4 x 10
  • C2. RFESS: 4 x 10
  • C3. Hip Thrust: 4 x 12