Some DO Axle

April 30, 2012
Before Supper

This is my pull deload week plus the next few days are going to be buggered up with a lot of driving and such for work. I has to just get something quick and easy.

This is the first time I've done DO axle deads in quite a while. Mentally I'm a bit fried from work and such so I know I'm not performing my best. It may also be the weight loss catching up to me a bit. Either way I know I'm much better than how this workout felt.

DO Axle Pulls - Sumo
123 x 5
173 x 5
283 x 1, 1
303 x 1, 1, 1, F, 1
233 x 12, 15

Some Afternoon Log Bar

April 29, 2012

Log Bar - All Short Cycle
155 x 3, 3
195 x 1, 1, 1, 1, 1, 1, 1
155 x 7, 6, 7

All reps were done strict and without leg drive. I also left a rep or two in the tank on my final sets.

After looking at Heath's log today I think I might do some standing broad jumps. No pulls this week and I won't get any pressing in until Friday. Should be fun :)

Losing Weight in April

Well starting April 1 I begun a weight loss journey again. On the first I weighed in at 266.8#. Initially I decided that I'd just cut all crap from my diet and see what the results would be but after discussing what I was intending with some friends I decided to cut the carbs and do the Primal Blueprint eating structure. I begun this style of eating on April 5. Weight loss was pretty consistent at around 3# per week.

Initially the lack of carbs really made me feel like crap for 2-3 days. No energy. Headachy. Tired. I also felt exactly the same as when I quite smoking and Copenhagen years ago. The carbs were an addiction. That feeling goes away and I now feel great and don't miss them at all.

On April 26 I also begun a 16 hour daily fast as per Lean Gains. I still plan on having a maybe once per month cheat meal with my wife. This weekend it was her birthday. We went out and had Chinese food, cake, etc. and it wasn't detrimental to the weight loss. I found the carbs and sugars though did exhaust me after a insulin surge. I also felt a bit gross after eating that stuff.

Another thing of interest is even with the weight loss my strength levels are still climbing. No regression or plateaus yet but I'm guessing it's quite possible to start after another 10# or so but I'll fight like hell to not let it happen.

Anyways I'd like to ideally get to 220# or lower while maintaining my lean body mass.

Oh, and another thing I'd like to mention is my blood pressure is dropping significantly as is my resting heart rate and I'm not doing any additional cardio. All of the weight loss is strictly diet related.

Benching and Crap Axle

April 28, 2012
Noon

1a) Bench Press
45 x 10
165 x 5
245 x 3, 3

Add Wraps
295 x 1
310 x 1
315 x 1, 1, 1, 1, 1

Add Slingshot and Wraps
315 x 2
365 x 1, 1

Raw
225 x 10, 10

1b) Crappy Axle Day

I just felt completely unfocused today. My eyes were dry and heavy throughout and all I wanted to do was nap. Crappy CNS and not having the ability to just snap and fire prevented me from doing anything of substance with the thick bar and also kept me from maxing out on the bench. One of those "putting in time" workouts.

I won't get to bench again until next Friday so it'll be interesting to see how I max on that and I think I'll see what my DO axle max is sitting at then as well. I'll get some back and shoulders in tomorrow.

Pause/Speed Squats, Thick Bar and Hubbin'

April 26, 2012
Before Supper

Nice workout tonight. I was a bit leary on energy levels as I did a 16 hour fast up until 1400hrs and a 20 hour fast the day before. I got a bit of steak and cheese in so I was good to go :)

Niggled my tendon in my right ring finger a bit so I eased back the last thick bar set I had. Hope it's feeling better tomorrow.

Hubbing went great. Holy stinking pump! Sometime I'll take a picture for on here just to show how my handwriting degrades in my log book during a grip workout hahaha!

1a) Rogue Cambered Squat Bar - Pause/Speed Reps
85 x 5, 5
175 x 3
265 x 3, 3, 3, 3, 3

1b) Thick Bar - The Linda

2) Leg Curls - Minimal Rest ~60 seconds between sets
80 x 8, 8, 5

3) Climber Hub Lifts - TnG - Immediate Drop Sets - Right Straight Through the Left
Right 48.8 x 19+1 to 43.8 x 20 to 38.8 x 19+1 (the +1 etc. indicates I reset my grip..quickly)
Left 48.8 x 18+2 to 43.8 x 10+4+3+3 to 38.8 x 18+2

My New Rogue Cambered Squat Bar

A Pressing Assistance Day

April 24, 2012
Noon

1) Bench Press - Middle Finger on Rings
155 x 5
265 x 5, 5, 5, 5, 5

Before Supper

1a) EZ Skullcrushers
115 x 8
130 x 3, 3, 3, 3, 3

1b) Band Pressdowns
MM x 15, 12, 12, 12, 12, 10

2) Coan Style Rows
275 x 12

That was enough haha! I'll need to do my rows and shoulder work tomorrow. Apparently my back got worked with yesterday's deadlifts quite well.

Thick Bar and Fun with Deadlifting

April 23, 2012
Noon

1) Thick Bar - The Linda
Going like crap so I did a quick Crusher dropset.

2" Crusher Dropset - Right straight through then left
Right - 112.5 x 20 to 97.5 x 20 to 87.5 x 13
Left - 112.5 x 20 to 97.5 x 20 to 87.5 x 12
Pumped!!

Before Supper

1) Deadlift
Sumo - DO - 225 x 5
Sumo - DO - 315 x 3
Sumo - AG - 405 x 1
Sumo - AG - 455 x 1
Conv - AG - Belt - 485 x 1
Conv - AG - Belt - 515 x 1
Conv - AG - Belt - 545 x 1
Conv - AG - 435 x 5, 5, 5

2) SSB Eccentric GM's
205 x 8

3) Strict Shrugs
315 x 25

I feel good things are coming my way with the pulls this year :)

I need this patch for my ammo bag lol

Thick Bar and Hubbing

April 22, 2012
In the Afternoon

1) Thick Bar - The Linda

2) Climber Hub - Drop sets - No rest other than weight change - Did right straight through then left hand
Right - 45.6 x 20 to 40.6 x 20 to 35.6 x 17
Left - 45.6 x 20 to 40.6 x 20 to 35.6 x 16

All hubbing was touch and go reps. Had to stuff my hand in the chalk bucket quick before my 3rd set. I've got one helluva pump now. I didn't have to do any resets with the right but during the second set with the left I had one or two quick regrips. It sure squeezes out a lot of moisture from between the fingers with this amount of reps.

Fun in the Sun - Log Bar and Atlas Stones

April 21, 2012
After lunch

Well today was the first nice Saturday that I had some time to myself this year so I decided to do some strongman stuff for my assistance work. The log bar felt really strong and I don't think it'll be much to push up a bunch more weight with it relatively quickly. The cleans were super easy.

This was also the first time out with the stones since 2010 so I was really stoked to get after them. That 250 stone is just freaking to slick for me at the moment so I tacked up and did a few lifts with it.

I love this whole other sensation of working with this stuff. It sure hits the whole body good.

1) Log Bar
Long Cycle
155 x 3, 3

Short Cycle
185 x 1, 2, 3
195 x 3
205 x 2

2) Atlas Stones - High Pulls
166 x 3, 3
195 x 1, 1
Tack 250 x 1, 1, 1

Bench and Thick Bar

April 20, 2012
Before Supper

1a) Bench Press - Index on rings
45 x 10
165 x 5
245 x 3, 3
295 x 1
310 x 1
320 x 1
305 x 1, 1, 1
Paused 225 x 10

1b) Thick Bar - The Linda

Hopefully the weather's nice tomorrow and I'll get to use my log bar and do some stone lifting for my assistance and accessory work :D

Squats, Thick Bar and Hubbing

April 19, 2012
Before Supper

Figured I'd give myself something a little different to do for the next few weeks while I'm peaking my pulls and work on some pause/jump squats. For these I'm following another Rex program. On the 6th week I'll push up to a 1RM completely raw and see where I am again.

Started to use my Climber hub tonight as well. Fun stuff!

1a) SSB Pause Squats - Bottom out, sit for a second, try to jump the hell outta there
65 x 5
155 x 5
225 x 5
Paused - 255 x 3, 3, 3, 3, 3

1b) Thick Bar - The Linda

2) Leg Curls - First time in years
90 x 5
80 x 8

3) Climber Hub - TnG Reps - Very little rest between sets ~90 sec.
30.6 x 5/5
35.6 x 5/5
41.0 x 5/5
45.8 x 5/5
51.4 x 5/5
56.4 x 3/3
61.4 x 3/3
66.4 x 3/3
71.4 x -/1, -/-
56.4 x 10/10

Assistance Work

April 18, 2012
Noon

Nice little lunchtime workout to catch up for not doing this stuff last night. I waas running out of time on my second super set so I only did 4 sets. I'm also thinking about keeping the weight up around 305 for a bit to keep the reps down around 8, I just get lazy to go 12 all the time lol!

1a) EZ Skullcrushers
115 x 8, 8
125 x 5, 5
130 x 2

1b) Band Pressdowns
MM x 15, 10, 10, 10, 10

2a) Coan Style Rows
275 x 12, 12, 12
305 x 8

2b) Seated Bradford Press
95 x 10, 10
105 x 10, 10

3) Pullaparts
2xMM x 25

Some extra benching

April 17, 2012
Noon

Getting in some extra benching today and it felt a helluva lot harder then it should have. I guess last nights pulls hit me just right. Didn't feel like doing the rest of my accessory and assistance work tonight as I feel pretty bagged. Picked up 3#'s of king crab for Gail and I and plan on sinking into the couch for a few episodes of Lost. I'll catch up tomorrow or maybe just use the time for additional recovery for Fridays singles work.

Bench Press - Changed the grip for each set
45 x 10
155 x 5
260 x 5, 5, 5, 5, 5

Thick Bar and Pulls

April 16, 2012
Noon


1) Thick Bar Focus - The Linda

Before Supper


1) Deadlift - Sumo
225 x 5
315 x 3
405 x 1
455 x 1
475 x 1

Conventional - I Tried my Rehband belt again
495 x 1
515 x 1
535 x 1 - Easy. Redemption for my grinding 530 two weeks ago.
545 x f, f - Weird. My hamstring and ass on the right side started shaking uncontrollably when I got about mid thigh. I felt really strong and that I could've locked them out if it weren't for that crap. Oh well, I'll nail it next Monday :D
495 x 1, 1, 1, 1, 1, 1, 1 + 5 shrugs and a long hold. I think I should add some shrugs maybe to every one of these volume pulls in the future.

2) Dimel Deadlift
205 x 15, 15, 15

3) SSB Chain Suspended GM's - Paused each rep - 1st time
155 x 10
245 x 5 - Hungry so I went and ate.

Team AB at CPU Nationals 2012

POS Thick Bar Workout

April 15, 2012

POS thick bar day. I think any type of exercise other than some steady state cardio would've fared much better. Getting a bit of a bonk today. I'm cutting a bit of food again today as I've been stalled for 3-4 days on my diet.

Thick Bar - the Linda

Assistance and Supplementary Work

April 14, 2012
Noon

Feeling good. Got a good workout in and know it'll be helping. I can't wait to max out on pulls again on Monday :D

1a) Multigrip Bar Paused Rep Bench Press
40 x 10
130 x 10
180 x 10, 10, 10 - Explode each rep. Felt good. Bar hits fairly low with these.

1b) Coan Style Rows
275 x 12, 12, 12

2a) Seated Bradford Press
95 x 12, 10

2b) DB Curl - Very strict and working on supination through the ROM
35e x 12, 12

Bench Press and Thick Bar

April 13, 2012
Noon

1a) Bench Press - Middle Finger on Ring
45 x 10
155 x 5
235 x 3, 3

Wrist Wraps
285 x 1
310 x 1
325 x Barely missed. Locked out the left but couldn't quite with the right.

Wrist Wraps and Original Slingshot
325 x 5, 5, 5 - Paused each rep

1b) Thick Bar - The Linda

I'll do accessory and assistance tomorrow or maybe later today.

Happy Friday the 13th!!

Squats, Thick Bar and Bending

April 12, 2012
Before Supper

1a) SSB Squat - Deload lower body this week
65 x 5
155 x 5
225 x 5
315 x 3

Put belt on
365 x 3, 3, 2  - Paused the last set

Pause Squats - Around 3 seconds on very bottom
245 x 3, 3

1b) Thick Bar - The Linda
- I have to really pay attention to hand positioning and my headspace to get the most out of this work.

2) TORQUE!! Reverse Attempt
215.85k @ 6" x 7" x 8mm - 3h 5'
- Not really happy with this. It felt way harder then I thought it would.

Bench Assistance and Accessory

April 10, 2012
Noon

1a) Bench Press
155 x 5
Narrow Grip
260 x 6, 6
Pinkie 1" in from the Rings
260 x 6, 6, 6

1b) Thick Bar - The Linda

Before Supper

1a) EZ Skullcrushers
115 x 8, 8, 8

1b) Band Pressdowns - Hit immediately after the SC sets
MM x 10, 10, 10

2) Coan Rows
285 x 12, 12, 12
275 x 12, 12

3a) Hub Curls
25# x 10, 10, 10

3b) DB Curls - Really focusing on being strict and full supination throughout
40# x 8, 8, 6+2

Thick Bar and Light Pull Assistance

April 9, 2012
Before Supper

1) Thick Bar - The Linda

2) Hub Curls
25 x 8/6, 8/8

3) KB Swings
56kg Ader x 15, 15, 15

Finished raking the yard, ~30 minutes.

Accessory and Assistance Work

April 7, 2012

Raked the lawn.

1a) EZ Skullcrushers
115 x 5
135 x 3, 3, 3, 3

1b) Coan Rows
185 x 5
305 x 3, 3
325 x 3
345 x 3

2) Band Pressdowns
MM x 15, 15, 15

3) Barbell Curls
65 x 5 - Hurt wrists

4) Dumbbell Curls
35e x 8, 8, 8

Bench and Thick Bar

April 6, 2012
Noonish

1a) Bench Press - Middle Finger on Rings
45 x 10
155 x 5
235 x 3, 3

Add Wraps
285 x 1
305 x 1
315 x 1, 1, 1

Wraps and Original Slingshot
315 x 8, 8

1b) Thick Bar - The Linda

Tomorrow I'll do my accessory and assistance work. Bench is feeling good. I'll move my grip back in narrow again next week.

Thick Bar and Squatting

April 5, 2012
Noon

1) Thick Bar - The Linda

Before Supper

1) Squat - Oly Bar
Raw
45 x 5, 5
260 x 5
385 x 2, 2

Belt + Wraps
465 x 2
495 x 1
520 x 1

Raw
315 x 5, 5, 5 - Easy peasy cool down

Thick bar work's still going good. I didn't dominate it today but I did get my work in.

Squats went well and I pushed my 1RM up a bit more to 520. I think I'll stick at 90-95% next week and just grab some doubles or a bit lower for some triples, then doubles the next week, then get pushing the singles again to try and hit 550 by May long weekend.

Bench Supplementary and Accessory

April 3, 2012
Noon

1) Bench Press - Middle Finger on Ring
155 x 5
260 x 6, 7, 7, 7, 5+1
Farted around on my last set trying to speed my descent up. All it did was make me sloppy and caused me to miss a couple of reps.

Before Supper

1a) EZ Skullcrushers
115 x 8, 8, 8

1b) Band Pushdowns
MM x 12, 10, 9 - I hit these fast after the SC work and blew my tri's up.

2) Coan Rows
275 x 8, 8, 8, 8, 8

3) Straight Bar Curls - Strict - Really stretching out my supinated grip
45 x 10
65 x 8
85 x 5
105 x 3
115 x 3
125 x 3+1

530 Deadlift

Thick Bar and Pulls

April 2, 2012
Noon

1) Thick Bar - The Linda

2) Wrist Thingy - 25# 4way x 20

Before Supper

1) Deadlift - CV
275 x 5
405 x 1
455 x 1
475 x 1
495 x 1
515 x 1
530 x missed above knees, 1
425 x 5, 5, 5

2) Dimel Deads - Really popping the hips hard
185 x 30

3) BB Shrug
315 x 30

Thick Bar and the Wrist Thingy

April 1, 2012
Before Supper

1) Thick Bar - The Linda

2) Wrist Thingy
Used 25# and did 25 reps in each of the four movements back to back. Just getting some blood moving around.

Both hands are back to normal strength levels. The reverse bending from the other week really taxed my left/lead arm flexors. It was pretty surprising as I can attribute an actual poundage decrease and the days affected due to it. I'll lay off the bending as I want to maximize gains on thick bar over the next 6 weeks.