Saturday, October 3, 2020

TRAINING RECAP: KODIAK + COLLAGEN CAKES FTW

SO, TWO weeks ago I performed the heaviest set of good mornings that I've done in several years: 130 kilograms for eight reps. Back when I was repping 200 kilos I never performed multiple money sets, it was always one and done (after several warmup sets, of course) but this program called for two. And on the third repetition of the second set, I pulled my right hamstring just a little bit.
 
I aggravated it further during log clean-press later that week. And then on Saturday I could feel it tearing as I attempted a 305 kilo axle deadlift. I was perturbed at having to leave it there, but knew it was the wise option. I wrote myself something like a rehab routine that evening while eating a fat stack of pancakes.
 
Lately I have been eating a lot of pancakes. Specifically protein- and collagen-laden pancakes. I used this injury as an excuse to eat even more of them. And today, after a thorough stretch session, I dove back into log press, working up to a 115 kilos, strict. I think that makes it the heaviest log I've clean-pressed since the first Static Monsters Perth in 2017. The press was a grind but the strained hammie didn't bother me at all.

I am taking this as proof that the switch of focus over the last several months to other press variations including Z-press and seated inclines has improved my press events strength. I am really hoping I can do 117.5 or 120 on game day. And I am taking the sudden abatement of my hamstring strain as proof the pancakes are working too. I don't care if they make me fatter. I feel strong as fuck.
 
STATIC MONSTERS PREP Saturday October 3rd
Chest press (p/h):
15 kg x 10
Log clean press (strict):
eight inch
30 kg x 5
ten inch
50 kg x 5
twelve inch
80 kg x 3
85 kg x 2
95 kg x 2
105 kg x 1
115 kg x 1 TPR
Cambered bar OHP:
60 kg x 5
70 kg x 5
80 kg x 5
90 kg x 4 PR
Cardio:
assault bike 10 mins @ +50 rpm
 
HAMSTRING REHAB & CURLS Tuesday September 29th
Front squats:
60 kg x 3 x 8
Kettlebell swings:
16 kg x 10
20 kg x 10
24 kg x 10
28 kg x 10
Leg press (light weight, high volume, full extension):
55 kg x 20
95 kg x 20
115 kg x 20
135 kg x 20
Preacher curls w/EZ bar:
23 kg x 4 x 10
DB side raises (p/h):
12.5 kg x 3 x 10
DB curls (p/h):
12.5 kg x 3 x 10
Cardio:
assault bike 5 mins @ +50 rpm
 
STATIC MONSTERS PREP Saturday September 26th
Deadlifts w/wagon wheels:
110 kg x 8
160 kg x 3
215 kg x 3
265 kg x 2
305 kg x FAIL - right hamstring tearing
Seated rows:
52.5 kg x 5
75 kg x 5
97.5 kg x 5
120 kg x 5
Face-pulls:
54 kg x 3 x 20
Lateral pulldowns:
60 kg x 3 x 10
DB front raises (p/h):
12.5 kg x 3 x 10
Cardio:
assault bike 5 mins @ +50 rpm
 
STATIC MONSTERS PREP Thursday September 24th
Log clean-press (strict):
eight inch
30 kg x 10
ten inch
50 kg x 5
swiss bar
60 kg x 5
70 kg x 3
twelve inch
80 kg x 3
90 kg x 2
100 kg x 1
105 kg x 1- right hamstring strain
Cardio:
assault bike 10 mins @ +50 rpm
 
SQUAT & PRESS Saturday September 19th
Axle squats:
35 kg x 10
80 kg x 5
120 kg x 3
140 kg x 1
160 kg x 4 x 5 TPR
Axle OHP (strict):
35 kg x 10
55 kg x 5
75 kg x 2
90 kg x ME 8 PR
Good mornings w/cambered bar:
15 kg x 10
45 kg x 5
65 kg x 5
85 kg x 5
105 kg x 3
120 kg x 1
130 kg x 8, 3 - right hamstring strain
Cambered bar OHP:
75 kg x ME 7
Cardio:
assault bike 5 mins @ +55 rpm

Saturday, September 12, 2020

Training Recap: Breaking Some PRs

THE LAST two weeks have seen some pretty good lifting and pressing, though I was reminded I needed some dry needling when I was squatting and felt significantly under-powered just finishing the first money set. I thought my lacklustre pull session the week before had been crap due to the recently sustained lumbar strain - and no doubt it was a contributing factor - but over the last few months my quads and VMOs had taken as much as they could, and attempting to squat made it quite apparent. And my physio has been on maternity leave since April!
 
Lucky I was able to track down another excellent physiotherapist who is skilled in dry needling and deep tissue massage, because add to this, I've got a knot in the muscle to the left of my lower lumbar, right around where that nerve that sometimes gives me grief is located. I discovered it while foam-rolling prior to deadlifting Saturday just gone. It's been messing with my sleep the last few nights. I'll be glad to have to sorted in the coming days.

In the last two weeks I have:
* Strict overhead pressed an 85 kilogram axle for 10 reps (an all time person record I'm pretty sure),
* Deadlifted 210 kilos for a set of 11 with no belt, no straps, and had at least two more good reps in the tank (and maybe a shaky third one after that),
* Performed the heaviest set of Good mornings I've done since maybe 2014: 125 kilos for 3 sets of 8,
* Performed the heaviest sets of Face-pulls I've done in several years, and lastly
* Doubled my cardio from 5 to 10 mins on two training sessions

I have about six weeks left to get everything sorted for Static Monsters. So I need to transfer some of this pressing over to the log before I run out of time. If this training block is working, it will result in a stronger log press at the end of October.

PULLS Saturday September 12th
Deadlifts w/barbell:
70 kg x 10
120 kg x 5
160 kg x 3
190 kg x 1
210 kg x 11 TPR no belt, swapped to mixed grip at the 5th rep
Deficit deadlifts w/barbell:
125 kg x 2 x 10
Seated rows:
150 kg x 5
120 kg x 5
97.5 kg x 5
75 kg x 5
52.5 kg x 5
Face-pulls:
54 kg x 2 x 20
Lateral pulldowns:
60 kg x 3 x 8
DB side raises (p/h):
12.5 kg x 3 x 10
Cardio:
assault bike 5 mins @ +50 rpm

PRESS Tuesday September 8th
Chest press (p/h):
20 kg x 10
Incline barbell press:
75 kg x ME 16
60 kg x ME 15
Savickas OHP:
60 kg x ME 5
Preacher curls w/EZ bar:
23 kg x 4 x 10
DB front raises (p/h):
10 kg x 3 x 10
super-set w/DB curls (p/h):
12.5 kg x 3 x 10
Triceps pushdowns:
90 kg narrow grip x 10
90 kg wide grip x 10
63 kg rope x 10
90 wide grip x 10
90 kg narrow grip x 10
54 kg rope x 10
Cardio:
assault bike 5 mins @ +55 rpm

SQUAT & PRESS Saturday September 5th
Axle squats:
35 kg x 10
80 kg x 5
120 kg x 3
140 kg x 1
160 kg x 5
Axle OHP (strict):
35 kg x 8
55 kg x 5
75 kg x 1
85 kg x ME 10 PR
Good mornings w/cambered bar:
15 kg x 10
45 kg x 5
65 kg x 5
85 kg x 3
105 kg x 1
125 kg x 3 x 8 TPR
Cambered bar OHP:
75 kg x 7
Cardio:
assault bike 10 mins @ +55 rpm PR

PULLS Thursday August 27th
Deadlifts w/barbell:
60 kg x 10
100 kg x 5
140 kg x 3
Deficit deadlifts w/barbell:
125 kg x 10
Seated rows:
150 kg x 10
120 kg x 10
97.5 kg x 10
75 kg x 10
Face-pulls:
54 kg x 3 x 20 TPR
Lateral pulldowns:
60 kg x 3 x 8
DB side raises (p/h):
12.5 kg x 3 x 10
Cardio:
assault bike 10 mins @ +50 rpm TPR

Sunday, August 23, 2020

Training Recap: Static Monsters 2020 Prep

IN THE PAST, deficit deadlifts have been a go-to rehab exercise for me, to get my pulls back up to strength. Years before my first bicep detachment, good mornings were a staple of my training, and were key to me developing the lower back strength that I possessed. Over time I dropped the GMs and other glute and hamstring exercises in favour of more strongman-specific movements and, slowly but surely, my lower posterior strength diminished. I began to get muscle spasms in my adductors, which (I realise now) were over-compensating for my weakened glutes and hamstrings.

In the few months I've focussed on technical, higher volume movements including squats, good mornings and deficit deadlifts, my strength base has returned. And, over the last few weeks, I've had the chance to test that base. Three weeks back I pulled 300 for a comfortable triple, and yesterday I pulled 335 - twenty kilograms off my best ever with an axle at competition pull height.


PULLS Saturday August 22nd
Deadlifts w/wagon wheels:
80 kg x 8
130 kg x 5
180 kg x 5
230 kg x 3
285 kg x 3
315 kg x 1
335 kg x 1 - twenty kilos off my 1RM with an axle
Yoke walk:
130 kg x 2 x 15 meters
230 kg x 15 meters
Cardio:
assault bike 5 mins @ +55 rpm
 
SQUAT & PRESS Thursday August 20th
Axle squats:
35 kg x 10
80 kg x 5
120 kg x 3
150 kg x 4 x 6
Axle OHP (strict):
35 kg x 5
60 kg x 5
70 kg x 3
80 kg x ME 8
Good mornings w/cambered bar:
15 kg x 10
45 kg x 5
65 kg x 5
85 kg x 3
105 kg x 1
115 kg x 3 x 8
Cambered bar OHP:
75 kg x ME 6
Glute-hamstring raise machine:
base x 10
+10 kg x 10
+20 kg x 10
Cardio:
assault bike 5 mins @ +55 rpm
 
PULLS Thursday August 13th
Deadlifts w/barbell:
60 kg x 10
100 kg x 5
140 kg x 3
180 kg x 1
200 kg x 12
Deficit deadlifts w/barbell:
115 kg x 2 x 10
Seated rows:
150 kg x 5
120 kg x 5
97.5 kg x 5
75 kg x 5
Face-pulls:
49.5 kg x 3 x 20
Lateral pulldowns:
52.5 kg x 3 x 10
DB side raises (p/h):
12.5 kg x 3 x 10
Cardio:
assault bike 5 mins @ +50 rpm
 
PRESS Saturday August 8th
Log clean-press:
70 kg x 4 x 5
Incline barbell press:
60 kg x 3
70 kg x ME 16
Savickas press:
55 kg x ME 14
Preacher curls w/EZ bar:
23 kg x 3 x 10
DB front raises (p/h):
10 kg x 3 x 10
super-set w/DB curls (p/h):
12.5 kg x 3 x 10
Triceps pushdowns:
90 kg narrow grip x 10
90 kg wide grip x 10
63 kg rope x 10
90 kg narrow grip x 10
90 kg wide grip x 5
54 kg rope x 10
Cardio:
assault bike 5 mins @ +50 rpm

Saturday, August 1, 2020

Feels Great to Pull Heavy Again

...HEAVY-ISH, at least. This week just gone has been a solid attack on my lower posterior. My squat & press upper-lower split routine on Sunday instead of Saturday, barbell deadlifts - including high volume deficits - on Thursday, and then wagon wheel axle deads on Saturday... with a bunch of other stuff thrown in. That was my bad for assuming I could do everything Navarre had programmed that day. Still, I kept up with him for most of it, and I pulled a triple of 300 on the axle, from a regulation 40 cm pull height. It's something to build from, certainly.

Add to this, I'm actually pretty happy with my axle overhead and squat progress also, and it's been a while since I've been able to say that last part. Squats have historically been my weakest movement. I'm not hitting properly heavy numbers yet and wont be for another couple of months. Focus has been on form and depth, and clearly the regular good mornings are assisting with my squat (and pull), so I won't be changing anything about that aspect of my programming any time soon. But I do need to start focusing on Static Monsters prep, hence the wagon wheel pulls. Next week I've roped Navarre into a log press session too, where no doubt he will show me how it's done, just as he did today with the axle.

For comparison. This was my 350 kilogram axle deadlift, from 2014:
And this is Navarre's from today (and sorry it's sideways!):

STATIC MONSTERS PREP Saturday August 1st
Deadlifts w/wagon wheels:
80 kg x 8
120 kg x 5
180 kg x 5
230 kg x 3
280 kg x 3
300 kg x 3 TPR
Reverse bands deadlifts w/axle:
135 kg x 6
210 kg x 3 x 6
Front squats:
60 kg x 8, 4
super-set w/kettle bell swings:
28 kg x 2 x 10

PULL Thursday July 30th
Deadlifts w/barbell:
60 kg x 10
100 kg x 5
140 kg x 3
170 kg x 1
190 kg x 12 - no belt but swapped from double overhand to mixed grip half way through
Deficit deadlifts w/barbell:
105 kg x 3 x 10
Seated rows:
full stack, 1 pulley x 3 x 20
Face-pulls:
49.5 kg x 3 x 20
DB side raises (p/h):
12.5 kg x 3 x 10
Cardio:
assault bike 5 mins @ +55 rpm

SQUAT & PRESS Saturday July 26th
Axle squats:
35 kg x 10
80 kg x 5
120 kg x 3
140 kg x 4 x 7 - all no belt, no sleeves. Zero knee issues
Axle OHP (strict):
35 kg x 5
50 kg x 5
65 kg x 3
80 kg x 3
95 kg x ME 5 - not bad!
Good mornings w/cambered bar:
15 kg x 10
40 kg x 5
60 kg x 5
80 kg x 3
105 kg x 4 x 8
Cambered bar OHP:
60 kg x ME 9 TPR
Cardio:
assault bike 5 mins @ +55 rpm

Thursday, July 23, 2020

Squats Presses & Pulls

PULLS Tuesday July 21st
Deadlifts w/barbell:
60 kg x 10
100 kg x 5
140 kg x 3
170 kg x 1
180 kg x 13 - all with no belt, double overhand, and plenty more left in the tank
Deficit deadlifts w/barbell:
95 kg x 3 x 10
Seated rows:
full stack, single pully x 20, 20, 12
Face-pulls:
49.5 kg x 3 x 20
Lateral pull-downs:
52.5 kg x 10, 10, 8
DB side raises (p/h):
12.5 kg x 3 x 10
Cardio:
assault bike 5 mins @ +50 rpm

PRESS Saturday July 18th
Incline barbell press:
60 kg x 5
70 kg x ME 14
60 kg x ME 10
50 kg x ME 10
Savickas press:
50 kg x ME 10
Preacher curls w/EZ bar:
18 kg x 10
23 kg x 10
28 kg x 10
DB front raises (p/h):
10 kg x 4 x 10
super-set w/DB curls (p/h):
12.5 kg x 4 x 10
Cardio:
assault bike 8 mins @ +50 rpm TPR

SQUAT & PRESS Saturday July 11th
Axle squats:
35 kg x 10
80 kg x 5
110 kg x 3
130 kg x 4 x 8
Axle OHP (strict):
35 kg x 8
55 kg x 5
70 kg x 10, 9, 5
Good mornings w/cambered bar:
15 kg x 10
60 kg x 5
95 kg x 2 x 10 - right inside knee strain
Cambered bar OHP:
60 kg x ME 7
Cardio:
assault bike 5 mins @ +50 rpm

Saturday, June 27, 2020

Press Thursday & Pull Saturday


PULL Saturday June 27th
Deadlifts w/barbell:
60 kg x 10
100 kg x 5
140 kg x 3
160 kg x 1
170 kg x 14
Deficit deadlifts w/barbell:
85 kg x 3 x 10
Seated rows:
Full stack, 1 pulley (75 kg I think) 20, 15, 10
Face-pulls:
52.5 kg x 3 x 20
DB side raises (p/h):
12.5 kg x 3 x 10
Cardio:
assault bike 5 mins @ +50 rpm

PRESS Thursday June 25th
Log clean-press:
45 kg x 4 x 6
Savickas (aka 'Z') press:
20 kg x 8
40 kg x 5
50 kg x 3
60 kg x 10
Incline barbell press:
60 kg x 5
80 kg x 2
90 kg x ME 6 - weak!
70 kg x ME 8
60 kg x ME 8
Preacher curls w/EZ bar:
18 kg x 10
23 kg x 3 x 10
Triceps push-downs:
90 kg narrow grip x 10
90 kg wide grip x 10
63 kg rope x 10
90 kg narrow grip x 10
90 kg wide grip x 5
54 kg rope x 10
DB front raises (p/h):
10 kg x 3 x 10
super-set w/DB curls (p/h):
10 kg x 3 x 10
Cardio:
assault bike 5 mins @ +50 rpm

Saturday, June 20, 2020

Time to Use My Whole Ass Again

EACH time my training takes a back seat, when I return to it I drop the loading and increase the volume. I did an upper/lower split last Saturday, as it had been so long since I'd moved anything it made more sense than jumping straight back into events. I added some direct bicep work after pulls Thursday night as my tendons felt like they needed it. Everything right now feels pretty weak. I'm going to stick with the upper/lower split on Saturdays until this condition improves, and I've just finished writing up a thorough mid-week press template that will see me clean-pressing with the log again after a seriously long time not touching one. Legendary Lifting now has a twenty-incher I'm keen to test out.

During the lock down period, Navarre and Anthony made it to mine for a Saturday training session (which I haven't recorded here), and I made a half-assed effort to squat or pull at Nav's place mid-week. But now that the gym is back to more or less normal operating hours again I have no excuse not to get back on with it, full time and using my whole ass.

If I train consistently over these next six months I'll be primed and ready to compete in the New Year... just like I was at the start of 2019, before my second bicep tendon detachment.

UPPER/LOWER SPLIT Saturday June 20th
Axle squats:
35 kg x 10
80 kg x 5
100 kg x 3
120 kg x 4 x 9
Axle OHP (strict):
35 kg x 10
50 kg x 5
60 kg x 3 x 10
Good mornings w/cambered bar:
15 kg x 10
60 kg x 5
85 kg x 4 x 10

PULL Thursday June 18th
Deadlifts w/barbell:
60 kg x 10
100 kg x 5
140 kg x 3
160 kg x 15
Deficit deadlifts w/barbell:
75 kg x 3 x 10
Bent-over rows w/barbell:
90 kg x 8
80 kg x 8,5 - lost form
Lateral pulldowns:
52.5 kg x 3 x 10
Preacher curls:
18 kg x 3 x 10
Cardio:
assault bike 5 mins @ +50 rpm
 
UPPER/LOWER SPLIT Saturday June 13th
Squats w/axle:
35 kg x 10
80 kg x 5
110 kg x 4 x 10
Axle OHP (strict):
35 kg x 10
50 kg x 3 x 10
Good mornings w/cambered bar:
15 kg x 10
55 kg x 5
75 kg x 4 x 10
OHP w/cambered bar:
75 kg x 6
Cardio:
Assault bike 5 mins @ +50 rpm
 
PULLS AT NAV'S Wednesday May 13th
Deadlifts w/axle from floor:
80 kg x 5
130 kg x 5
150 kg x 3
180 kg x 10 - fewer reps due to lower pull height
Deficit deadlifts w/axle:
85 kg x 3 x 10
Bent-over rows w/barbell:
85 kg x 10,10,8