November 30, 2009 - ME LB

Walking – 30.5 minutes

Dynamic Warm-ups

36” Chain Suspended Safety Squat Bar Squats
60x10
105x5
135x3
165x3
195x3
225x1
255x1
275x1
295x1
315x0
267x4

18” Rack Deadlift w/ IW#3’s
’s dbl
245x3
295x3
335x3 (used alt grip for last rep)
Add Straps
385x3
425x3 PR+20lbs

Barbell Hip Thrusts
275x12 PR+20lbs
275x12
275x12

Bavarian Lifts
232x20 PR+8 reps (dead)

38 Minutes of Stretching

Comments: Workout went pretty well. Would have liked to get over 300 on chain suspended SSB squats. It looks like I've been using it backwards, yoke facing me, as opposed to the yoke facing away from me. The way I've been using it makes it much harder on the upper back. I'll have to try out the "correct" way next time. Rack pulls were odd. My grip felt poor on the first set and then easy on the second set, easy enough that I felt confident doing the next one double overhand without straps. Wrong. Had to switch to alternated grip to get the last one, which was easy. Didn't take much rest going into the next set with straps and it was tough. I took a longer rest break for the next one and it went relatively smooth. Got a few snickers from people while doing the barbell hip thrusts (I don't blame them). These felt great on the hams and glutes. I severely overestimated my abilities when it came to Bavarian lifts. The plan was 3x20 with that weight. I was dieing after the 15th rep. I need to use less weight next time. Had to do a lot of stretching. I'm going to drop duck walk since I still have a chain yoke. I still need to tweak my lower body assistance lifts a little and then things will be golden.

November 29, 2009

Raking Leaves - 27 minutes
Walking – 31 minutes

Comments: Surprisingly warm out today, at least when I was raking. Odds aren't too good with the auction since it's already up over $200 and getting closer to my max bid. Plan B is to make a squat stand out of railroad ties. I might also be getting 6 pairs of 45lbs plates from someone nearby for $0.50 a pound.

November 28, 2009

Walking – 33 minutes

Comments: Walking helped clear my head today and I think I'm over this little pity party I've been having. The plan is to start fresh on Monday so I'll be taking Sunday off from lifting too. As far as current changes. here's what I have in mind:

Replacing 10" log bench press with 12" log bench press (no brainer here)

Replacing one arm dumbbell snatches with one arm dumbbell dirty (cheat) rows

Dropping abdominal exercises

Doing lunges for 3x10/10 and bavarian lifts for 3x20

Replacing yoke with duck walk

Alternating volume and distance for farmer's/duck walk (can only go 50' one way now)

What I'm working towards is making it so I can do my lower body dynamic days at my house which would involve speed box squats, yoke, farmer's and lunges. So currently, I'm looking to purchase extra olympic style plates and I'm currently winning an ebay auction for yukon power rack and 300lbs of weight. If that goes through, I'll most likely be purchasing a yoke from Pitbull Strongman Equipment. Still looking for places to store equipment and do events close by. Possible location is a gym called Sharks near by and storage place in York county. Fixed my chain yoke as well.

November 27, 2009

Walking – 32 minutes

Comments: Stressed and angry, I feel like I'm trying to put toothpaste back in the tube. Just went walking and got my stuff from the Annex.

November 26, 2009

Walking – 34 minutes

Comments: Everything was closed today so only walking, which did feel good. A lot of tension in my upper back and neck from stress. Kind of feeling tired and unmotivated today. Then again, that was after eating Thanksgiving dinner. A little more sleep and then I need to figure some of this crap out tomorrow.

November 24, 2009 - ME UB & November 25, 2009

November 24, 2009 - ME UB

Walking – 30 minutes

Dynamic Warm-ups

Close Grip Barbell 4-Board Presses w/ IW#1’s dbl
No Bands
45x10
95x5
Add Bands
50x3
100x3
130x3
160x3
190x1
220x1
250x1
270x1
290x1 PR+5lbs
300x1 PR+15lbs
262x4 PR+12lbs & 2 reps

Reverse Band 12" Log Presses w/IW#2's dbl
190x3
230x3
280x3
320x3
370x0

Snatch Grip Bent Over Rows (straps)
235x12 PR+10lbs
235x12
235x12

Bent Over Rear Delt Dumbbell Raises
45'sx15 PR+2.5lbs
45'sx15
45'sx15

31 Minutes of Stretching

Comments: The workout went okay but my head was definitely not into it. Right palm was bothering me on board presses, seemed to feel better when I switched to a thumbless grip. I was expecting a little more than 300lbs (maybe 315), since I've handled 385lbs in straight weight and got it a few inches off the board. This is exercise is a different animal and I have to remember that. Setting up the rack for reverse band log presses is a pain in ass, especially by myself. I went with 190lbs as my first set instead of 150lbs since that's barely enough to keep the log down and last time it became a sling shot and killed a sweatshirt. I was pretty happy with how it was going (I thought I was using 330lbs on my last set) and went for what I thought was 380lbs (370lbs). So close to lockout on it but no good. I was pissed and then to figure out I was doing less weight made me even madder. In retrospect, the set with 320lbs was a lot easier than the last time I did them. I like the exercise but I need to start at a heavier weight (say 210lbs) and take smaller jumps (30lbs), for now. Anyways, I was between thinking about packing it in and just toughing it out. I took some rage out on the snatch grip rows and my lats were sore afterwards.




November 25, 2009

Walking – 31 minutes

Comments: I was planning to lift today but the Annex was closed and I had planned on getting my equipment from there to do my workout at the Y. I'll have to wait until Friday. Probably for the best, too angry to lift with purpose. It is surprising how a bunch of little things can pile on and stress you out. If anything, two days off will give me some time to think, plan and rest.

November 23, 2009 - ME LB

Walking – 30 minutes

Dynamic Warm-ups

Axle Deadlifts
136x5
225x3
275x3
315x3
365x3
405x1
455x1
495x1
550x1 PR+5lbs
570x0
570x0
500x2 PR+5lbs

29" Rack Suspended Axle Zercher Lifts
255x3
305x3
345x3
395x3
435x3 PR+1 rep

Barbell Hip Thrusts
155x12
205x12
255x12

Barbell Sit-ups
115x15 PR+20lbs
115x15
115x15

26 Minutes of Stretching

Comments: Kind of a mixed bag workout and I'm trying to focus on the positives. Week kind of got off to a stressful start right out of the gates. I worked up to 315lbs double overhand and I gave it a shot with 365lbs but put it back down half way up the first pull. Grip isn't that good. While 550lbs is PR for most I've deadlifted on either barbell or thick bar, I was expecting more. I have to remember that this Williams Strength axle is stiff as hell and has no give like the pipe ones and hollow one's I've used in the past. I also should be thrilled I got 570lbs so close both times, hell getting off the ground is a big step forward. Kind of killed me for the down set but it still is the first time I've repped 500lbs. Zerchers felt really tough until I got to 395lbs and 435lbs felt even easier. A good change from last time when I failed at getting a third rep. I was tempted to go for another set but thought better of it. Forgot my loading pin to do Bavarian lifts and tried to jerry-rig something up but it broke as soon as I did my first rep. So I went heavy on hip thrusts instead. Barbell situps were bothering my right palm so I may need to ditch that exercise too. A little more experimentation and thinking and I've have my new training set-up ready to go.