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