Training Log - July 8, 2017

Strongman Saturday at Refuge Barbell!

Strongman Saturday after a rough week pain-wise.  Wasn't sure how well the day was going to go, and I was going into it feeling pretty beat up and stiff.

First off, here's a pro tip: Don't put IcyHot on your back immediately before activities where you will sweat prodigiously (so, every activity for me).  Let's just say... it migrates....

Now that we have that out of the way, on to the training!

Training

Log Clean and Press

I did the first six sets on a metal log.  All reps were cleaned from the floor.

1. 110lb x 3 reps
2. 110lb x 3
3. 140lb x 4
4. 170lb x 1
5. 180lb x 1
6. 200lb x 1

I did have a small mishap between sets 5 and 6. I went to step over the log to get to my gym bag and instead I put my foot inside the log (and it was the meat leg to top it off...).  So, here's PSA number 2: don't do that. Seriously, it's not fun.  I fell pretty hard, but came back and hit the 200lb clean and press.

My ankle about 30 seconds after the fall. The bruised/bleeding line is where I caught the edge of the hole.

After set 6, I switched to a wooden log we have.  It weighs about 170lbs empty, which is why I don't start with it, as it's too heavy for me to lift without a warmup. I did two sets here:

1. 200lb x 1 rep
2. 230lb x 1 rep

230lbs was a massive 10lb PR over my previous best and puts me only 5lbs under what I did before I lost me leg.  In the video, you get to see how I've had to adapt the log clean to overcome my mobility issues.  It's... not pretty, but it works for me.

Axle Incline Press

I did these with the seat on the bench set to one click below vertical, so it was almost an overhead press.

1. 75lb x 3 reps
2. 75lb x 5
3. 135lb x 5
4. 185lb x 3
5. 225lb x 1
6. Failed attempt at 245lb

Close-Grip Barbell Bench Press

Just some volume work on my triceps.

225lb x 8 reps for four sets

Reverse Barbell Curl

Light volume work for my biceps, I've found doing lightweight high-volume curls helps my elbows feel better and keeps me from having forearm/bicep cramps as much during competition.

1. 20lb x 25 reps
2. 45lb x 15 
3. 45lb x 15

Wide-Grip Barbell Bench Press

Not sure why I did this, I just wanted something different than close-grip, and I never do wide-grip.

225lb x 6 reps for 1 set

Barbell Curl

1. 45lb x 15 reps
2. 45lb x 15
3. 25lb x 25

Snatch-Grip Deadlift

I have to do pretty much all of my deadlifts almost stiff-leg, especially snatch-grip.  Just did one set of 135 for 5 reps to loosen my hips up a little more before getting back in the car.