Squat and Events

Squat
Wasn't sure how this would go because my ankle is still a little less mobile than I'd like.

Ended up with 315 x 5
365 x 5
405 x 5

I did some hypers and that was plenty for the night.

Strongman

Axle C&P
warm up
200 x 3
220 x 3
250 x 3
260 x 1
280 x 1
300 x 1
325 x 1 PR - this is a 25 pound PR on this set up. I had done 320 on an axle with tires, but the tires make the clean way easier. This went up pretty easily too, and had I not done so many sets up to it I probably would have gone up again.

Stones
330x 1
405 x 2 singles
330 x 3, I lapped it two more times, but they felt off and I set it back down.

That was pretty much it. I need to take it a little easier on my foot still I think because it was aching pretty good after this.

Deads 11/1

I decided to start 531 again. We'll see how many cycles I make it before I decide I know more than the program.

Snatches

worked up to like 185 for 1 or something. I have no idea how to do these but there a good little warm up.

Deads

375 x 5
435 x 5
495 x 6

Not impressive at all, and I expected it. Reps do not feel good right now.

Fat DB Row
100 x 5 x 4 sets

Safety Bar Squat

245 x 10 x 3 sets

Paloff Presses

Light band x 10 x 5 sets

I feel like there was something else I did too but don't remember. That was all at Jesse's. I wanted to do my ab wheel at home, so after I got home I did:

BB Rows
225 x 5
275 x 5
225 x 5 x 2

Those supersetted with ab wheel for 5 reps per set.

Side Planks with Blast Straps (just to see what they were like)

2 ea by about 20 seconds per side

Hack Squats

I really like these on my leg press, it is set up to leg press or hack squat, because I feel like they emulate a car dl somewhat, but they work really well on my quads and glutes.

sled+200 x 10
sled+300 x 10

Events 10/30

Axle C&P
110, 160, 200, 220, 250 most of these were sets of 5
270x5
270x5
270x4.75
270x5

I planned on doing 3 sets of 5 at 270. My last set went not so well, so I did one more.

Stones
230 x a couple
330 x 5
330 x 5 singles basically

I just wanted to do a set of 10 at 330. The first 5 went quick, the last 5 weren't so quick.

Prowler

20 total sprints of 80' each

I did mostly down and back type sprints, so 160' at once and a couple down, back, down, back, so 320' total.

Shoulder raises
4 sets of 5 with a 3 second pause at the top of each.

That was basically it. Not a ton of variety, but I felt like I got a lot of quality work in.

Bench Day 10/27

I did a warm up before including foam rolling, shoulder traction, pull aparts, band front raises, band face pulls, Blast strap face pulls, rear delt raises, and BW squats. My upper back and legs needed some blood in them from deads on tuesday.

Close Grip Incline
Barx10
135 x 10
225 x 5
245 x 5
275 x 3
315 x 1
275 x 3
245 x 5

I don't remember the last time I pressed 315 on an incline, let alone close grip, and this went up easy so hopefully it means I'm getting stronger.

DB Bench Press
I used basically a neutral grip on all of these and kept my elbows tucked.
100 x 5 x 4 sets

Dips
BW x 5 x 5 sets
I need to get my chains cleaned up so I can add weight on these when I do them.

Floor Press
135 x 10
225 x 5
275 x 3 x 2
225 x 5

Blast Stap pushups
BW x 10 x 5 sets

Blast Strap tricep extensions
10 x 3

Deads 10/25

This was the first day back to pulling full deads since I hurt my foot. I was planning on staying light and being smart, but they felt good so that all went out the window.

Weight over bar

A few attempts at 13' and one over 13.

Snatch
95, 115, 135, 155

I have no clue how I am supposed to do these and don't really think I probably get much more than a little warm up and activation from them.

Deads

335 x 5
425 x 5
515 x 2
565 x 1
585 x 1
605 x fail x 2 times
I got the 605 off the ground pretty well, and then completely stalled out at my knees. I am definitely happy with these for not pulling in about 10 weeks though.

Deads with Chains
I think it was around 385 at the top, so not real heavy.

3 sets x 5 reps

fat bar row

100 x 5 x 2
120 x 5

I left Jesse's after that and went home and did the following:

Superset ab wheel/ lighter Kroc rows

Ab Wheel
BW x5 x 5

Rows
100 x 20
100 x 10 x 3

Hyper
BW x 10
BW x 15

Events and stuff

This was my first week in the gym being able to do anything without my boot on. Otherwise I had done a little benching and some other things, but not a whole lot.

I did a nice paused single of 355 on the bench, which isn't anything to write home about, but I haven't been benching heavy at all so I was happy with that.

I squatted for the first time since before my injury on 10/21. It went fairly well. I used a safety bar for the first time and got up to a nice single at 385, and then got buried with 425 since my legs were already jello and I think I'm missing a little core and back stability from the lack of training. I went down to 245 and did a set of 10 and then a set of 15 reps.

Events 10/23

Axle clean and press

worked up to 250x10 - not hard, but I was sucking air pretty hard by the end.
270x3 - went up easy so I wanted to go heavier
300x1 - first went up pretty well, I tried a second rep but was gassed.

I can't complain at all about these since I tied a gym PR after taking 8 weeks off.

Double overhand Axle deadlift

worked up to 330, which I missed. I got 320 pretty easy though. I have a decent grip, but it's something I would like to put some emphasis on.

18" deadlift

worked up to 600x1

I absolutely hate pulling from this position. It seems like it is right at the point where I should be transitioning from pulling power from the floor and lockout strength, and the start feels terrible. Something to work on I guess.

Stones

There are definitely some mental blocks I need to get over on stones. I also have lost a lot of flexibility in my ankle and could tell it was affecting me a lot on these.

250x1
330x1
360x3
I lapped the 360 again, but my legs were just dead from squatting still on Friday and everything else.

I pushed the prowler a couple times and that was pretty much it.

Front Squat and Pulling 8-2

I can't squat Friday so I figured I would bundle it with deadlifts, and to put the icing on the cake do front squats instead of back.

Warm Up:
Foam Roll
Stretch
a couple sets of squats with just the bar

Hang Cleans (very light, just to get my CNS activated)
135x3 3 sets maybe

Front Squat
225 x 3
275 x 3
315 x 3
350 x 3 (I had never done any sort of reps with more than 275 before this as far as I can remember)

Deadlift
225x3
315x3
405x3
495x1
545x1
602.5x1 22.5 pound PR
615x1 excluding the 602.5 pull right before this, this was a 35 pound PR.
I was going to go to maybe 575 after the 545 since my previous PR was a slow, hitched, just bad in general pull of 580. Jesse told me to go 600 because all the previous pulls went up very well. Since a couple people I train with had pulled exactly 600, and since I have 1.25 pound plates, I went 602.5. That went up, for a lack of a better word, easy. I knew I had more in me, but not a lot so I went 615 and it came up nice and clean, not fast but not slow, no hitch at all. Jesse got a video of it, but I don't have it.

Squats from pins starting at about the position I pull from
225x3
315x3
225x3
I think doing these will help deadlifts, squats somewhat, stones a little, and picks for farmers and frame.

Ab Wheel
3 sets of 5

I couldn't be happier with the workout overall since I went into it feeling kind of shitty and run down because of allergies. Everything just felt good so I took what I could get.