December 31, 2009

Walking – 33 minutes

Comments: We got a little under 4" of snow during the early morning which made for a tough drive into work today since the plows were only expecting 1" at the most. Anyway, it warmed up a bit and most of it melted off the roads by the afternoon. Mike Jenkins (#2 HW amateur competitor) was in the area, up from Baltimore, for the holiday and came over to help me with shoveling the driveway and making a path through the back and side yard to the street. If the weather isn't too bad, we were going to do some light farmer's and yoke. Hadn't seen him since the first week of November so it was nice to catch up a little. Went for walk after that. It's pain training events here during the winter. Happy New Year.

December 30, 2009 - ME UB

Walking – 31.5 minutes

Dynamic Warm-ups

Log Presses w/IW#2's
No Bands
90x5
135x3
165x3
Add Bands
95x3
125x1
145x1
165x1
185x1
205x1 PR+5lbs (passed out)
215x1 PR+15lbs
185x2 PR+1 rep

Partial 12” Log Overhead Squats
250x3
300x3
340x3
390x3
430x3 PR+10lbs

Snatch Grip Bent Over Rows (straps)
260x12
260x12
260x12

Bent Over Rear Delt Dumbbell Raises
50'sx15
50'sx15
50'sx15

26 Minutes of Stretching

Comments: Weird workout, certainly one for the books. Shoulders never felt warm today. It was a tough day for pressing. Today was also the first time I've passed out standing up during a workout. I'm not sure what happened. It was an easy press but when it came back down and I tried to rack it, I got dizzy. I did rack it and then I started convulsing. You know how sometimes a boxer gets knocked out and keeps trying to stay up? That was me. I was fine after a second on the ground. I do have the whole thing on video but I'm hesistant to upload it since a lot of my extended family (grandparents) watch my videos online and it would only needlessly worry them. I've watched it like twenty times and it's oddly fascinating and amusing. I always get light headed when I get up in weight on log presses from the rack. I never have this problem when I clean it. I think I need to pay better attention to my breathing when I do these from now on. Anyways, I added more weight and got it no problem the next set. The rest of the workout was nothing special.

December 29, 2009

Walking – 32.5 minutes

Comments: Walking felt good today, really loosened up the hips. It was about 30 degrees today with 30mph winds so it wasn't a fun time walking around.

December 28, 2009 - ME LB

Walking – 32.5 minutes

Dynamic Warm-ups

36” Chain Suspended Squats
45x10
95x5
135x3
185x3
225x3
265x3
295x1
325x1
355x1
385x1
410x1 PR+5lbs
370x4 PR+5lbs

18” Rack Deadlift w/ IW#3’s
’s dbl
265x3
315x3
Add Straps
355x3
405x3
445x1 PR+20lbs

Safety Squat Bar Goodmornings
105x12
125x12
145x12

Unanchored Spread Eagle Situps
15x20
15x20
15x20

23 Minutes of Stretching

Comments: This workout took a long time to setup and execute. I was throwing around a lot of ideas about exercises and other stuff. I'm glad I stuck with the squats. Hips were tight from event training. These felt better than last time. I left a couple pounds in the tank for my max and maybe a rep for the set with 370. I find it's really tough to come back from a missed squat or deadlift (not sure why I haven't applied it to deads yet) as opposed to an overhead lift. Rack pulls were rough. 405lbs was really tough and I had to hitch like hell to get 445lbs for a single. I'm still trying to move up in weight too fast on these and I need to make smaller jumps. I can't keep trying to improve by 20lbs and 30lbs every time. I wasn't too sure what to do for the next exercise and after a lot of thinking I went with SSB goodmornings. This week was a testing week for this exercise and I'll be using more next time for my working weight. Finished up with abs.

December 27, 2009 - DE UB

Dynamic Warm-ups

12″ Log Presses w/ IW#1’s clinched
No Bands
90x5
120x2
Add Bands
90x2
120x2
150x2
180x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2

2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
82.5x8/8
82.5x8/8
82.5x8/8
82.5x8/8

One Arm 2 3/8” Dumbbell Rows
70x6/6
90x6/6
110x6/6
130x6/6 PR+2lbs

Barbell JM Presses
120x15 PR+5lbs
120x15
120x15

33 Minutes of Stretching

Comments: I was feeling a little beat up from even training and the lazy Sunday syndrome started to wear me down but I snapped out of it and hit the gym. Shoulders, core and hips were feeling it bad today. That made for some tough log pressing. I've actually never used this weight for speed work before, I missed it last time. I felt like I was going to blackout after the first four sets when I put down the log. That means it's getting heavy. A lot of reps with a light dumbbell after that. Grip on rows was good, but I didn't push it. I'll wait until my lower rep week to go real heavy. 130 is the most I've actually tried rowing. JM's were tough after all of the pressing. Did a lot of stretching since I missed it yesterday.

December 26, 2009 - Events

Dynamic Warm-ups

Safe Presses
135x5
185x3
205x3
225x3
245x3
225x8

Conan's Wheel
460x50'
550x50'
640x50'
730x75'
730x100'

Chain Yoke
250x80'
340x80'
430x80'
610x46'

Tackyless Atlas Stones Over Yoke
200x5 (44")
225x5 (44")
250x5 (49")
3??x0 (Not budging)
275x10 (49")

Comments: It was good to get in an event day with a group. It's been over two months since I had a good group event day training session and almost a month since I had an event day of some sort. Besides doing yoke and farmers or most kinds of pressing that is. Anyways, I've been trying to go down to Maryland for the past couple weekends but stuff got in the way, most of time the culprit being weather. Since it was just rain this time, event training was on and I went 1.5 hours down to Jason's place. First up was some safe pressing, kind of. The whole thing was made of pipe. I did strict presses until I got to 225lbs. I did manage to get the first one as a strict press and then did jerks for the rest. The mats were a little wet and my oly shoes were slipping a little. I was planning on leaving it at three reps with 245lbs but Jay had to go a do a down set with 225lbs and so I joined in. So then we did conan's wheel. Granted I was using more weight (assuming the arm is 100lbs) the weight was little farther from the body than the one I've used before but it was still good for me. I still suck at this event but at least I didn't pass out this time. Then did some chain yoke work. I wasn't planning on doing any but I did return some of the weights back to the start three times. 610lbs was on a whim and it was incredibly tough. Andy's chain yoke threw me around like a rag doll and I haven't had that happen since I first used a chain yoke. It could also be that I did heavy yoke just two days before hand. Jay had a new batch of stones (I think he's selling them soon) and I guess this was the breaking in party. The weights on these are really just guesses. The yoke bar was low for me but I still got a decent workout picking the stones up. No one could budge the +21" freak stone, even with tacky. I then did a set of ten with the 275lbs stone. It felt good.

December 24, 2009 - DE LB

Dynamic Warm-ups

13.5” Box Squats w/IW#3’s clinched
No Bands
45x10
Add Bands
45x2
95x2
135x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2

Yoke
430x50'
570x50'
710x50'
850x9'6" (2 drops) PR+50lbs
850x2'6"

Farmer's Walk (turns at 75')
156x150'
156x150'
156x150'
156x150'

Dimel Deadlifts
125x20
125x20
125x20

28 Minutes of Stretching

Comments: Got an early Christmas present with getting out of work early. Tomorrow is supposed to be rain and sleet so I did my Friday workout today instead. Box squats were okay. I knew yoke was going to be a bear since my back is still very sore. I felt off balance with 710lbs for some reason. 850lbs was just too much today. I wanted to try it again from a lower pin setting because it kept scraping when I tried to step. Of course that involved lifting up the yoke several times to get the pins and screws adjusted. Rough. Farmer's were pretty good for the first two with the turn. Noticeably slower on the return trip. I realized about half way through these sets that I didn't have 2.5lbs on each side so I was using less weight than I had planned on. Tried out different deadlift stance for the dimel deadlifts. Certainly easier to get the hips through but I'll have to see how it works with rack pulls on Monday.

December 23, 2009 - ME UB

Walking – 34 minutes

Dynamic Warm-ups

Close Grip Barbell 4-Board Presses
45x10
95x5
135x3
180x3
210x3
240x3
270x1
300x1
330x1
350x1
370x1 PR+5lbs
333x3 PR+2 reps

Reverse Band 12" Log Presses w/IW#2's dbl
210x3
240x3
270x3
300x3
330x3 PR+10lbs
360x0

Snatch Grip Bent Over Rows (straps)
260x12 PR+5lbs
260x10
260x10

Bent Over Rear Delt Dumbbell Raises
50'sx15
50'sx15
50'sx15

29 Minutes of Stretching

Comments: Okay workout today, wasn't feeling terribly strong on board presses. Managed to eek out a 5lbs PR some how. Log pressing with band assistance was going well but I got greedy with going for 360lbs. Almost had it but I hit the rack and it knocked me off balance and I had nothing left after that failed attempt. Arms were still sore from zerchers and rows didn't help that. Made for very tough back work, even with straps.

December 22, 2009

Walking – 31 minutes

Comments: Just walking today. Definitely sore in my entire back side and forearms. Hoping to finish out the week strong and possibly get in some after Christmas event training.

December 21, 2009 - ME LB

Walking – 30 minutes

Dynamic Warm-ups

Deadlifts
135x5
225x3
275x3
315x3
365x3
405x1
455x1
495x1
550x1 PR+5lbs
585x0 (so close)
585x0 (close but no way in hell)
500x2 PR+1 rep

29" Rack Suspended Axle Zercher Lifts
275x3
315x3
365x3
405x3
455x3 PR+18lbs

Barbell Hip Thrusts
315x12 PR+20lbs
315x12
315x12

Unanchored Spread Eagle Situps
15x20 PR+5lbs
15x20
15x20

36 Minutes of Stretching

Comments: Both pissed and pleased with this workout. I'm pissed with how close I was to getting a 585lbs deadlift, which would have been a 40lbs PR and for my foolish pride to try it again that put me in a worse mood (which luckily went away halfway through zerchers), killing motivation for my downset with 500lbs. However, I'm quite pleased to see this improvement in my pull. Grip gave out on me for the first attempt and the second attempt I just didn't have it in me, you can see that when I attempted to hitch it but I decided it wasn't worth it to hitch this lift out, I would have just gotten even more frustrated. And while grip was a factor, I just need to get stronger in the top end of the lift. I will get this lift next time. If I had not gone for 585 a second time, I know I could have gotten 500lbs for at least three. So I was little drained when I attempted the zerchers (both physically and mentally) so the first two sets felt awful. I used the 100lbs plates because it was simpler. Even though 405lbs was tough, I went for 455lbs. That was tough. Then I hip thrusts with 315lbs. I really feel them in my hamstrings and hopefully these will help me with getting my hips through on deadlifts and squats more efficiently. Finished up with abs.

December 20, 2009 - DE UB

Dynamic Warm-ups

12″ Log Presses w/ IW#1’s clinched
No Bands
90x5
120x2
Add Bands
90x2
125x2
150x2
170x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2

2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
75x4/4
105x4/4
135x4/4
165x4/4 PR+5lbs

One Arm 2 3/8” Dumbbell Rows
70x6/6
90x6/6
105x6/6
105x6/6

Barbell JM Presses
115x15 PR+10lbs
115x15
115x15

30 Minutes of Stretching

Comments: Finally got my UB DE day done for this week. Something about Friday night and sleeping in on the weekends that make me tired and sluggish. The workout went well. I was a tad worried since I did something to my back on my right side shoveling snow. I think it happened when I was in mid scoop and my foot slid a little. Anyways it felt tender for the first bit of my warm-up and was nonexistent for the rest of it. Log press went well. Dumbbell presses were good, I didn't have to take any rest with the sets until the set with 165lbs. It didn't feel like it was crushing me like last time but it felt a lot tougher to clean. I missed the press once my right side and twice on my left. I couldn't hold the last rep with my left as long as I wanted but it still got locked overhead. Rows were really tough to grip for my right hand. Loving how the JM presses hit the triceps.

December 19, 2009

Walking – 33 minutes
Shoveling Snow - 26.5 minutes

Comments: I was planning on doing my UB DE day today but Old Man Winter had different plans. The Y closed due to the snow storm. I waited until it died down some and went for a walk. Then I shoveled the driveway, the front and back walkway and the neighbor's front walkway. Hopefully I can do my UB DE day tomorrow.

December 18, 2009

Walking – 31 minutes

Comments: Just did some walking today. Snow storm coming so no sense in going anywhere too far this weekend unless it clears up. Going to do my UB DE day tomorrow and sleep in a little.

December 17, 2009

Walking – 32.5 minutes

Comments: Just walking today. Not feeling too beat up from the past few workouts. Besides the hamstring/calf thing on my Monday workout, this week has been fantastic.

December 16, 2009 - DE LB

Walking – 33.5 minutes

Dynamic Warm-ups

13.5” Box Squats
45x10
95x2
135x2
185x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Yoke
400x75'
500x75'
600x75'
600x75'

Farmer's Walk
176x50'
226x50'
276x50'
326x20'8" PR+25lbs

Dimel Deadlifts
115x20
115x20
115x20

32 Minutes of Stretching

Comments: Box squatting just didn't feel right for the first few sets. I'm not very fast (at least I don't feel like I am) on these, even with this light weight. Today was the first day with the new yoke from pitbull strongman equipment. Very sturdy is all I can say. I wanted to get home before the sun went down but that didn't happen so it was night yokin' and farmin' time. Other than the pin setting being too high, not bad as far as speed and feel. Just need to use a lower setting (needs wrenches to adjust it). I knew farmer's would be great after how easy the first set was on the pick. Initially, my plan was 161lbs to start but I don't have too many smaller plates so I just went with a 45lber and 25lber on each end (176lbs). The pick with 326lbs was damn ugly, probably not as bad as last time with 301lbs, but ugly nonetheless. Finished up with light dimel deadlifts. I did them as fast as I could and really emphasized the hip thrust at lockout.

December 15, 2009 - ME UB

Walking – 31.5 minutes

Dynamic Warm-ups

Axle Jerks
95x5
135x3
165x3
195x3
225x1
245x1
265x1
285x1
300x1 PR+8lbs
315x1 PR+23lbs
325x0
284x3 PR+2 reps

Rack 12” Log Half Presses
120x3
150x3
180x3
210x3
240x2

Snatch Grip Bent Over Rows (straps)
255x12 PR+5lbs
255x12
255x12

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

31 Minutes of Stretching

Comments: Very good workout. I was feeling stiff in my upper back from the day before but that didn't seem to bother my workout. Found out that my axle is actually 72lbs instead of 70lbs. Very pleased to get over 300lbs on the axle, now I need to get that from the floor. I felt stronger than last time on the log half presses but I couldn't get the third rep this time either. At least this time I was able to even give a third rep with 240lbs a chance. Upper back work was hard, sloppy and heavy. Going to try out the yoke tomorrow. I'm thinking about possible changes to my lower body assistance/supplemental lifts on my ME day.

December 14, 2009 - ME LB

Walking – 32.5 minutes

Dynamic Warm-ups

Safety Squat Bar Squats
60x10
105x5
145x3
185x3
215x3
245x3
275x1
305x1
335x1
365x1
385x1 PR+5lbs
347x4 PR+2lbs & 2 reps

14" Rack Deadlifts w/IW#3’s & #1's dbl
275x3
315x3
Add Straps
365x3
405x3
455x1 PR+30lbs

Barbell Hip Thrusts
295x12 PR+20lbs
295x12
295x12

Unanchored Spread Eagle Situps
10x20
10x20
10x20

30 Minutes of Stretching

Comments: I didn't do anything Sunday, too busy working on my final project for my class. I figured rather than trying to play catch up with my workouts, I'd just not do my UB DE day for last week and just go on as usual. My left hamstring/calf area behind my knee was bothering me so I didn't go any heavier. I widened my stance on 365 and that made it feel worse so I went with a narrower stance for 385 and it was much more tolerable. While not thrilled with only a 5lbs PR, I'll take it given the circumstances. I was very happy with the down set and I left one in the tank due to the hamstring/calf bothering me. It didn't act up with rack pulls, which was good. I wanted three with 455 but it's just too big a jump for now as I had to hitch it up for a rough single like a mofo. Had to ditch back extensions with the ssb since that felt horrible on my hamstring/calf. I went with the hip thrusts instead. Abs were almost easy this time, need to add some weight. My yoke also came today, I hope to use it Wednesday.

December 12, 2009 - DE LB

Dynamic Warm-ups

13.5” Box Squats w/IW#3’s clinched
No Bands
45x10
Add Bands
45x2
95x2
145x2
185x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Chain Yoke
357x75'
487x75'
587x75'
677x75' PR+15lbs & 46'

Farmer's Walk
151x100'
191x100'
226x100'
226x100'

Unanchored Spread Eagle Situps
10x20
10x20
10x20

28 Minutes of Stretching

Comments: Spent this morning driving out to get the power rack and weight set and then setting it up with my dad when we got back. Knees were a little achy from sitting in the chair for a couple hours but eventually the speed improved on the squats. Setting up the chain yoke outside took some time, especially moving the weights out to the front from the garage. Worked up to two pounds over the Clash of the Titans contest weight. I got into a little bit of trouble with about 30' to go but I was able to correct myself and finish with no drops. That no drop rule is going to hurt quite a few people I think. Farmer's took forever since the new plates didn't fit on the one end (#@$! but luckily I have enough old weight) and I had to make several trips into my basement to get the smaller plates. Besides that, I felt really good with my speed on the last set with 226lbs. Tried to do lunges but my achy knees hit me and I was at a loss since I don't have much room in the basement. Finally went with spread eagle situps. I think next time I do this workout I'll try out sumo or conventional stance dimel deadlifts to work the hips and glutes.

December 11, 2009

Walking – 31 minutes

Comments: Just walking today. I won't be able to do event training in Maryland since I'm picking up the power rack and weight set I won on Ebay tomorrow. So I'll be doing LB DE workout at my home with the new rack and yoke and farmer's in the street.

December 10, 2009

Walking – 31 minutes

Comments: Just the usual walking today. Upper back and rib muscles are feeling the log work from yesterday. Hamstrings are feeling much better.

December 09, 2009 - ME UB

Walking – 30 minutes

Dynamic Warm-ups

12" Log Clean and Presses
90x5
120x3
150x3
180x3
205x1
225x1
245x1
260x1
275x1 PR+5lbs
290x0
290x1 PR+20lbs
300x0
265x2 PR+15lbs

Rack Suspended 12” Log Bench Presses
150x3
190x3
240x3
280x3
330x0
330x1

Snatch Grip Bent Over Rows (straps)
250x12 PR+5lbs
250x12
250x12

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

35 Minutes of Stretching

Comments: Good workout, hamstrings were still tight but not as bad as yesterday. I knew that 275lbs was going to fall. Legs weren't in it on my first attempt with 290lbs and I missed the press twice. It was so close. Killed it on my second attempt and that felt great. 300 was close but it wasn't there today. Soon. I noticed that I was feeling much more comfortable with the log on my chest. More legs and stronger triceps. I haven't done the rack suspended bench with my 12" log with straight weight. Felt good until 330lbs, form was off on the first attempt and went to far forward and I had to really gut it out to get it after about 30 seconds rest. Upper back work went well. Had to do a lot of stretching for my hamstrings.

December 08, 2009

Walking – 30 minutes

Comments: Took off today, my hamstrings were really tight yesterday and today and I figured it would be better to give the legs a little more rest and spread my workouts over this week instead of Monday, Tuesday and Wednesday back to back to back. Other than the tight hammies, feeling good.

December 07, 2009 - ME LB

Walking – 30 minutes

Dynamic Warm-ups

13.5" Box Squats
45x10
95x5
135x3
185x3
235x3
275x3
315x1
355x1
395x1
435x1 PR+10lbs
392x3 PR+7lbs & 1 rep

16” Rack Deadlift w/ IW#3’s
’s dbl
245x3
295x3
Add Straps
335x3
385x3
425x3 PR+20lbs

Safety Squat Bar 45-Degree Hyperextensions w/IW#3
105x12
105x12
105x12

Unanchored Spread Eagle Situps
10x20
10x20
10x20

33 Minutes of Stretching

Comments: Wasn't too sure how today was going to go as my glutes were still sore and my hamstrings were tight. Took a little bit bigger jumps than I'm used to on squats so I didn't get as much volume as I usually do. I think I had another 10-15lbs in me on box squats but it was better to just move on and give it hell next time. Really pleased with how much better my form looked on video compared to last time. Getting there. Rack pulls went well, tough as hell but good. I was planning on doing an unusual lift with a swiss ball to mimic stone lifting but it didn't pan out and I went with just using the SSB for hypers with a band. I was humbled by doing spread eagle situps with no anchor for my feet. Getting twenty each set felt like it took all day and it didn't help that my abs were cramping up a third of the way through the second set. I'm going to stick with this weight until I can do these sets easy.

December 06, 2009 - DE UB

Dynamic Warm-ups

12″ Log Presses
90x5
120x2
150x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2

2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
70x6/6
95x6/6
120x6/6
145x6/6 PR+6lbs

One Arm 2 3/8” Dumbbell Rows
70x8/8
70x8/8
70x8/8
70x8/8

Barbell JM Presses
105x15 PR+5lbs
105x15
105x15

33 Minutes of Stretching

Comments: Good lifting today. Felt really sluggish before I went to lift but that had more to do with the house being so warm with the heat on. Glutes are still killing me from those lunges. Log pressing was easy and I was able to do the first three sets of one arm pressing with no rest between arms. I did take 30 seconds rest between arms with 145lbs. Had a little trouble getting the dumbbell in the right spot to get good leg drive on my right side for the first few reps. Decided to add in the thick dumbbell rows again. This time I will train these smarter than before. First set of JM's was awkward, my wrists were killing me for some reason. No problems on the other sets and the weight was easy. Got 540lbs of weight plates from a guy who makes a lot of powerlifting and strongman equipment. Apparently he trains in a strongman/powerlifting gym in Chambersburg. I might have to check that out some time. I'll be picking up a power rack and 300lbs of weight this Saturday as well. Things are shaping up nicely for my home lifting setup.

December 05, 2009

Walking – 32 minutes

3″ Block Pinch (One Hand)
40x5/5
50x3/3
60x1/1
65x1/1

3″ Block Pinch (Two Hands)
65x10
100x5
125x3
150x1
155x0

5″ Block Pinch (One Hand)
40x5/5
45x3/3
50x1/1

2" V-Bar Lift
75x5/5
100x3/3
125x3/3
150x1/1
170x1/1

Comments: Events today were canceled due to the snowfall. Glutes are still really sore from lunges yesterday. We're cleaning out the basement to make room for the power rack I won on Ebay and the TV Christmas present my dad is getting. My dad found my old wood pinch block from a few years ago that I never used so I figured since I now I have loading pins, I could try it out. Not sure if any thing I did is considered decent for pinch grip lifts.

December 04, 2009 - DE LB

Walking – 31 minutes

Dynamic Warm-ups

13.5” Box Squats w/IW#3’s dbl clinched
No Bands
45x10
Add Bands
45x2
95x2
145x2
175x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2

Chain Yoke (turns at 50')
365x100'
365x100'
365x100'
365x100'

Farmer's Walk (turns at 50')
131x100'
171x100'
211x100'
251x100' PR+35lbs

Barbell Lunges
155x10/10
155x10/10
155x10/10

32 Minutes of Stretching

Comments: Started out lackluster but became a good workout. Wasn't feeling the squats today until the last three or so sets. Chain yoke was easy, doing turns with it was interesting. However, it's pain moving all the stuff out of the way and it does disrupt other lifters' workouts. The soon I can do this workout at home, the better. Pleased with how the picks felt (even if the weight is relatively light). Turns are really tough on my grip and I don't have room to make a wider turn at the Y. Really happy to get 251lbs the full 100' with a turn. I was shocked by how much lunges kicked my butt. I mean immediate onset muscle soreness during the first set. I know I haven't done lunges in at least two years but I do know they never hit my glutes like that before. I'll be sore tomorrow. The weather isn't looking so good for tomorrow, I hope event training isn't canceled.

December 03, 2009

Walking – 31 minutes

Comments: Easy day, just a nice windy day for walking. Looks like I'll be getting in an event training session this Saturday with the crew from Bel Air.

December 02, 2009

Walking – 31 minutes

Comments: I figure with the Annex closed, I can go back to my MWFS training schedule and I don't have to do three hard workouts (two ME and LB DE) back to back. Walking felt good, my legs have been sore these past two days. As far as lower body assistance lifts, on ME LB, I plan on trying out 45 degree hyper extensions with the safety squat bar, some band tension and bear hugging a swiss ball. I think these will really help with extending on stones for higher platforms. Also going to try out un-anchored spread eagle situps with the weight behind my head.

December 01, 2009 - ME UB

Walking – 31.5 minutes

Dynamic Warm-ups

Axle Jerks w/IW#2's
No Bands
95x5
135x3
Add Bands
70x3
100x3
130x3
155x1
175x1
195x1
215x1 PR+12lbs
230x1 PR+27lbs
240x0
197x4 PR+24lbs

Partial 12” Log Overhead Squats
190x3
240x3
280x3
330x3
370x3 PR+10lbs
420x3 PR+60lbs

Snatch Grip Bent Over Rows (straps)
245x12 PR+10lbs
245x12
245x12

Bent Over Rear Delt Dumbbell Raises
45'sx15
45'sx15
45'sx15

37 Minutes of Stretching

Comments: Thought I had just a good workout until I got home and checked my lifting stuff at home. I had thought I had done 213lbs against the monster mini bands last time but apparently I had only done 203lbs. I was pleasantly surprised finding that out when I got home. I have done these weights for overhead partial squats with the log (IE log jerk supports) but I had used a shorter range of motion. These were done with 4" more ROM from last time and 1" more ROM compared to the first time I did them using the rack at the Annex. I found it was a lot tougher to get tight under the log for the first rep on these. Hit some strong upper back work to finish off the day. A lot of stretching today too. I'm going to be purchasing a deluxe yoke model from Alan of Pitbull Strongman Equipment. I think I may have figured out exactly how to work the assistance exercises on my lower body days now.

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.

UPDATE:

It appears that the one gym I've been training strongman events at (the Annex) is shutting down. I not sure exactly when but I just know that I have to get my stuff out of there in the near future. Essentially no more event training until we find another place to keep the equipment. I could still do events on the weekends at other places but they are about an hour away. Also means I'll have to adjust my training again for these new changes. Obviously the biggest one is no more weekly access to a yoke. Such is life. I'll post more when I know more about the situation.

November 22, 2009

Racking - 36 minutes
Walking – 30 minutes

Comments: Sunday appears to have become chore day. Cleaned the gutters and then raked up the leaves. Felt good getting blood flowing in the arms and upper back. Almost 248lbs this morning so the weight gain is on track.

November 21, 2009 - DE UB

Dynamic Warm-ups

12″ Log Presses w/ IW#1’s clinched
No Bands
90x5
120x2
Add Bands
90x2
125x2
150x2
170x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2

2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
85x4/4
110x4/4
135x4/4
160x4/4 PR+6lbs

One Arm Dumbbell Snatches
60x8/8
75x8/8
85x8/8
85x8/8

Barbell JM Presses
100x15 PR+5lbs
100x15
100x15

33 Minutes of Stretching

Comments: Pretty good workout and it was probably for the best to rest yesterday because it was a tough one. I had to adjust my weights for log pressing since I had just done 25lbs more than the weight I was basing the percentages off of and I was little worried that it would be too much. My worries were unfounded and I think I did even better than I did last week with 30lbs less. Man is dumbbell work getting heavy now. Near had the wind knocked out of me cleaning that thing each time. Good practice for those circus dumbbells at Battle at the Barn. This is the most weight I've put up over my head with one arm. Snatches were just ho-hum, just going through the motions. JM's were strange today. The first set felt like I wasn't warmed up or anything, the second was easy peasy and the third set was really tough. Shoulders, triceps and traps are tired now.

November 20, 2009

Walking – 30 minutes

Comments: Found out when I got to the gym that event training on Saturday was canceled so I figured I should catch up on my sleep and do Friday's workout tomorrow.

November 19, 2009

Walking – 34 minutes

Comments: Walking is always good, especially after three hard days of lifting. It feels good. I'm over the moon with how my training has been progressing since PA's Strongest Man, especially this week. It's kind of surprising since I haven't been getting as much sleep as I would like this whole week.

November 18, 2009 - DE LB

Walking – 31 minutes

Dynamic Warm-ups

13.5” Box Squats
45x10
95x2
135x2
185x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Yoke
400x75'
500x75'
600x75'
600x75'

Farmer's Walk
151x50'
201x50'
251x50'
301x50' PR+31lbs

Barbell Hip Thrusts
135x15
135x15
135x15

27 Minutes of Stretching

Comments: Kind of a ho hum workout at the start. Squats were decent and yoke was relatively tough. Everybody else loves that yoke but I think it's wobbly as hell. The pain is good for me. Then I got to farmers. The pick was quite slow with 251lbs but my grip held in like a champ. I knew that I was in for a tough pick on my next set and probably wouldn't get too far due to grip fatigue. Glad I was only half right. The pick with 301lbs had to be the slowest and ugliest one I'd ever done. It went up and I walked it the whole way. Huge PR for me on probably my worst event. I'm ecstatic about it to be honest. Finished up with a new exercise called barbell hip thrusts aka barbell humping aka iron girlfriend aka weighted Friday night special. It's a ridiculous looking movement and it's bit tough to get the bar over my legs. I started light to see how it felt. It didn't feel like much until the last few reps of the first set. I'll need to add some more weight next time to see if it's worth keeping.

November 17, 2009 - ME UB

Walking – 30.5 minutes

Dynamic Warm-ups

12" Log Presses
90x5
120x3
150x3
180x3
205x1
225x1
240x1
255x1
270x1 PR+5lbs
285x1 PR+20lbs
295x1 PR+30lbs
268x2 PR+27lbs

Rack 12” Log Half Presses
120x3
150x3
180x3
210x3
240x3 PR+10lbs

Snatch Grip Bent Over Rows (straps)
225x12 PR+10lbs
225x12
225x12

Bent Over Rear Delt Dumbbell Raises
42.5'sx15
42.5'sx15
42.5'sx15

26 Minutes of Stretching

Comments: Excellent workout. I knew I would get more than my PR from March but by how much, I wasn't sure. I was certainly not expecting more than my axle jerk for sure. You know that feeling where you just unrack the weight and know that you're going to make the lift? Awesome. I got a little off balance on my down set. I think I have an easier time pressing for reps when it's clean and press every rep since the weight isn't constantly on my chest. Need to work on that. Was supposed to only do a 5lbs increase for rack log half presses but 10lbs was just easier to load. Upper back stuff was strong and explosive. I'm going to give those barbell hip thrusts a try with a light weight after farmer's walk tomorrow.

November 16, 2009 - ME LB

Walking – 30.5 minutes

Dynamic Warm-ups

Safety Squat Bar Squats
60x10
100x5
130x3
160x3
190x3
220x3
250x1
280x1
310x1
330x1
350x1
380x1
400x0
400x0
345x2

14" Rack Deadlifts w/IW#3’s & #1's dbl
245x3
295x3
Add Straps
335x3
385x3
425x3 PR+20lbs

Bavarian Lifts
277x12 PR+10lbs
277x12
277x12

Hyper Bench Sit-ups
112x15 PR+10lbs
112x15
112x15

35 Minutes of Stretching

Comments: Changed my plans for this workout. Was going to do back squats but figured it would be better to try out my SSB and get some more work on it before any upcoming contests. I was a little annoyed that the sleeves are really thin and none of my clips or clamps would fit snugly on it. Looks like I'll have to use my PDA clamps next time. I really like it, I could feel it in the middle of my back once I got over 300lbs. My goal was 350lbs as I was basing it off of about 77% of my max back squat. I knew that 370lbs would go up so I went with 380lbs and had a little struggle with it but obviously not enough of a struggle to make me think that 400lbs would staple me; twice. A few more workouts with this bar and 400lbs will fall. The set with 345lbs was unbelievably tough, probably from missing 400lbs twice. Grip wasn't there today and I knew I couldn't get three with 335lbs double overhand so I went with straps for that set too. Back was pretty fatigued at this point but still got all the sets. Bavarians were really tough because I took off part of the loading pin setup making the pull about 2" longer. Abs went well but I may need to drop this exercise since I can only add another 20lbs to the triceps bar with 10's. Thicker diameter plates don't get past my shoulders and a barbell might be a tad dangerous and a hassle. Need to do some testing. Weight is going up again.

November 15, 2009

Mowing - 43 minutes
Walking – 30.5 minutes

Comments: Mowing always seems to loosen up my lower back. Walking went nicely too. Still not sure about any contests before Battle at the Barn but I am leaning towards Clash of the Titans and Strongmen Support Santa over the Brute Strength one due to distance (I can sleep at home) and the possibility of my little sister competing in Clash of the Titans (which already has over 10 women competitors committed to it so a big turnout to learn from). I still have a few weeks to figure things out before I have to commit.

November 14, 2009 - Events

Dynamic Warm-ups

Crucifix Hold
5lbs for 30 seconds
11lbs for 30 seconds
16lbs for 30 seconds
22lbs for 30 seconds
26lbs for 48 seconds

Chain Yoke
327x100'
417x100'
507x100'
602x100' PR+71'

Arm Over Arm Rope Sled Pull
300x60'
505x60'

Comments: Ended up being the dynamic duo today with my little sister and I. I figured I try out some events from upcoming contests. The plan was crucifix hold, chain yoke, side handle apparatus deadlift and stones. However, when I found out that the Annex wouldn't be open as long as I had thought, we decided to drop stones. Brooke wanted to give the log another try after missing it a lot last week. After four failed attempts at the 10" 80lbs log she got it. I wish I had been filming her. Went on to crucifix holds and boy is that a boring event. It really needs to be done with flaming swords or severed heads to make it interesting. It also doesn't compliment my albatross wingspan. I think I can get over a minute with some more practice. Next was chain yoke and I haven't done this since August 17 of this year and I figured I'd be rusty from using strictly regular yoke. I also had no plans of going over the contest weight for the light weights (575lbs). After the first set I got in a groove. Really surprised how fast I was moving with it. Technically all sets were PR's for distance since the most I could go was 29' at the YMCA. Unfortunately, the ring that connects on to one of the loading pins bent when I dropped the yoke with 602lbs. Won't be doing chain yoke until I find a replacement. I was planning on deadlifts but I realized that I couldn't really add weight with only one person so I went with something I've dieing to try out, arm over arm with the 1.5" manila rope. Fun but really tough.

November 13, 2009 - DE UB

Walking – 31 minutes

Dynamic Warm-ups

12″ Log Presses w/ IW#1’s clinched
No Bands
90x5
120x2
Add Bands
90x2
120x2
140x2
160x2
160x2
160x2
160x2
160x2
160x2
160x2
160x2

2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
79x6/6
99x6/6
114x6/6
114x6/6

One Arm Dumbbell Snatches
64x6/6
79x6/6
94x6/6
114x6/6 PR+14lbs & 5 reps

Barbell JM Presses
95x15 PR+5lbs
95x15
95x15

32 Minutes of Stretching

Comments: An interesting workout today. Some sets were on and others not so much. Again had issues with one arm pressing but it came together on the last set and the weights went up effortlessly. DB snatches were originally going to be starting at 54lbs and going up to 99lbs but I decided to add 10lbs to the weights. That would have been fine if I didn't mess up and add 15lbs to the last set. That one was tough. It's the most I've done for a snatch with one arm. Finished up with JM's, which have been helping a lot with my triceps.

November 12, 2009

Walking – 32 minutes

Comments: Walking felt good, especially after yesterday's workout. Add on the two previous workouts and you get really stiff and sore. That yoke carry is probably the toughest thing I've done in strongman. So yeah, a day off today was a good thing.

November 11, 2009 - DE LB

Walking – 30 minutes

Dynamic Warm-ups

13.5” Box Squats w/IW#3’s dbl clinched
No Bands
45x10
Add Bands
45x2
95x2
135x2
185x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Yoke
410x75'
530x75'
650x75'
770x75' PR+20lbs

Farmer's Walk (turns at 50')
141x100'
181x100'
216x100'
216x100'

Barbell Sit-ups
95x15 PR+10lbs
95x15
95x15

24 Minutes of Stretching

Comments: Good workout today but it was a long one. Box squats had good speed but it felt heavy due to the tough workout on Monday. I have to use the backroom now for yoke and farmers due to the yoke taking up main part of the Annex when I use it. Only change is that I can't go any farther than 75' so for my light 100' days, I'll need to make turns at 50'. I felt slow with 410lbs but the video suggests otherwise. In fact, all of my sets felt slow. 650lbs was tough so I knew that 770lbs was going to be incredibly tough. Some how I found a way to get it going and got 75' with no drops. Man was I tired after that. Farmer's were tough after that, especially with the turns. I loathe turns but they are good for me. Finished off with abs.

November 10, 2009 - ME UB

Walking – 30.5 minutes

Dynamic Warm-ups

Axle Clean and Jerks
45x10
95x5
125x3
155x3
185x3
205x1
225x1
245x1
260x1 PR (+10lbs for power clean)
275x1 PR+5lbs
290x1 PR+20lbs
300x0
263x4 PR+13lbs & 3 reps

Rack Suspended 10” Log Bench Presses
140x3
180x3
230x3
270x3
320x3 PR+10lbs

Snatch Grip Bent Over Rows (straps)
215x12 PR+10lbs
215x12
215x12

Bent Over Rear Delt Dumbbell Raises
42.5'sx15
42.5'sx15
42.5'sx15

27 Minutes of Stretching

Comments: Excellent workout today. I found out earlier that my dad was back home so that put me in a good mood the rest of the day. I wasn't too sure how axle clean and jerks would go since I haven't done any axle cleans since August with only 240lbs at New Jersey's Strongest Man. The plan was to get just 5lbs over my previous best of 270lbs from York Barbell Cradle of Iron Strongman Show. I knew that with my overhead press (pretty much all of my pressing) going up, anything I could clean I could put overhead on these. I felt a little slow working up but I did manage to power clean 260lbs which is a 10lbs PR for an axle power clean. With a little effort I got my 275lbs goal weight and thought why not try 290lbs for kicks. Apparently 290lbs is lighter than 275lbs. My head wasn't in it when I tried for 300lbs after that and I missed the clean. Next time. The set with 263lbs went well, I think I had one more left in me. Had to really struggle on my last set of log bench since it was heavy and I had a bad grip on the log, making it really wobbly. Upperback stuff was a bit tougher, as it usually is following a deload. My SSB did arrive today but I'm waiting until tomorrow to take it out of its packaging.

November 09, 2009 - ME LB

Walking – 30.5 minutes

Dynamic Warm-ups

13.5" Manta Ray Box Squats
45x10
95x5
135x3
175x3
205x3
235x3
265x1
295x1
325x1
345x1
365x1 PR+10lbs
385x1 PR+30lbs
350x2

16" Rack Deadlifts w/IW#3’s & #1's dbl
225x3
275x3
315x3
Add Straps
365x3
405x3 PR+1 rep
455x1 PR+50lbs

Bavarian Lifts
267x12 PR+10lbs
267x12
267x12

Hyper Bench Sit-ups
102x15 PR+10lbs
102x15
102x15

28 Minutes of Stretching

Comments: It felt good to get back to the heavy stuff. It's been a little hectic with my dad in the hospital, recovering from surgery, and mom getting pneumonia. He should be out Wednesday. I was hoping to use my new SSB but it appears to have not been shipped until today so I should get it tomorrow. So I had to go with plan B, manta ray squats, aka the poor mans SSB. It went well besides the set with 350. My upperback wasn't able to stay tight and it kept pitching me forward so I racked it a two reps. Rack pulling went great, did 315lbs double overhand before going to straps and got 405 for three. I knew that I wouldn't get three with 455 but I wanted to see if I could even get one. Assistance work had me gassed. Getting sick with a cold and coming back from a contest deload isn't easy when it comes to the rep sets.

November 08, 2009

Raking Leaves - 32 minutes
Walking – 30 minutes

Comments: Actually got a good upper body workout from raking leaves today. Walking went well too. Still undecided as to what I'm going to do as far as upcoming contests.

November 07, 2009 - Events

Dynamic Warm-ups

Yoke
310x110'
510x55'

Tackyless Atlas Stones
240x5 to 56"
330x0 to 54"
330x1 to 54" PR+6"
350x0 (no lap)

Comments: Really easy day, at least for me. The other guys did go up to 800 on the yoke. I'm going to be going heavy on it Wednesday. Did some tackyless stones. Almost loaded 330 the first time but it caught the edge. I really need to work on the top end load portion and I plan to not use any lower a platform than 54" on stones unless we some how get a freakishly huge/heavy stone. Got 330 the second attempt which was maybe 15 seconds after the first. It's a pr for height and ties the heaviest stone I've lifted without tacky for weight. This one is a bigger circumference then the other one I've done. It is also a PR for height for a stone this weight with tacky so yeah. Tired to budge the 21.5" diameter 350 stone sans tacky and I think I got it an inch off the ground my first try but I wasn't even close on the others. It's going to take some time to get this one sans tacky. Had my younger sister training with us and Myka helped her out a ton on the events. She worked up to a 310lbs yoke for 55' four times, did some picks with 360lbs and 400lbs, attempted quite few times at pressing a 80lbs 10" log and loaded an 118lbs stone to a 48" platform three times. SSB didn't come yet, it might some later but it looks like I'll have to weight until Monday.

November 06, 2009 - DE UB - Deload

Walking – 30 minutes

Dynamic Warm-ups

12" Log Clean and Presses
95x5
120x5
145x5

2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
79x4/4
79x4/4
79x4/4

One Arm Dumbbell Snatches
52x6/6
52x6/6
52x6/6

Barbell JM Presses
65x15
65x15
65x15

29 Minutes of Stretching

Comments: Okay lifting today. Just viper styled all the log presses, I'm really terrible at doing them that way, practically a muscle snatch with the log. Thick dumbbell was bothering my right palm a little and my left forearm when I would lower the dumbbell from the clean. That I think is from Conan's Wheel on 10/24. Snatches and JM's went smoothly. My SSB didn't arrive today so hopefully tomorrow or Monday at the latest since I would like to be using it then.

November 05, 2009

Walking – 30 minutes

Comments: Getting a little better each day no. Barely any coughing when I was walking. Quite pleased that nothing feels beat up from the contest. As far as upcoming contests, there's a strong possibility that I'll be doing Brute Strength Gym's Strongest Man II (Jan. 9) and possibly Strongmen Support Santa (Dec.12).I plan on doing a lot more contests this coming year. Just have to see how these next few weeks go.

November 04, 2009 - DE LB - Deload

Walking – 30 minutes

Dynamic Warm-ups

Squats
45x10
115x5
165x5
205x5
245x5

Yoke
400x50'
400x50'
400x50'

Farmer's Walk
146x70'
146x70'
146x70'

Barbell Sit-ups
65x15
65x15
65x15

28 Minutes of Stretching

Comments: Getting better but still finding the residual crap. Fairly easy workout.

November 03, 2009 - ME UB - Deload

Walking – 33 minutes

Dynamic Warm-ups

Axle Jerks
45x10
75x5
105x5
130x5
155x5

Rack Suspended 10” Log Bench Presses
110x3
160x3
200x3
250x3

Snatch Grip Bent Over Rows (straps)
150x10
150x10
150x10

Bent Over Rear Delt Dumbbell Raises
30'sx15
30'sx15
30'sx15

36 Minutes of Stretching

Comments: Okay first workout back, especially with recovering from my cold. Still coughing up stuff and occasional sinus headaches act up but it's all good. Nothing really stood out as sore which is good, just had to do a lot of stretching. Appetite is improving so I'll hopefully be back on the weight gain train soon. Still undecided if I'll be doing any more contests this year or if I'm doing any before Battle in the Barn, January 30, 2010. This week I'm hoping my SSB arrives.

November 02, 2009

Walking – 30.5 minutes

Comments: Felt horrendous yesterday, didn't even want to move. Feeling so much better today but not well enough to go to work or lift. Did a short walk today to at least get the blood flowing. Being sick has made me lose a lot of weight (I'm under 241lbs now) so I'm trying to put more food in me even with my suppressed appetite. I'm hoping another good night of sleep and I'll be well enough to do my post-contest deload workouts.

10/31/2009 - Pennsylvania's Strongest Man

I'd like to start off and give a shout out to Nyquil. Though you taste like the color red, you allowed to me to go to sleep these past three days.

I had gotten a cold around Wednesday night which was possibly the worse time for me to get one since the contest was Saturday. I felt so horrible Friday night that I was considering pulling out of the contest. I felt miserable Saturday morning but not as miserable as Friday so I thought I'll give it a shot, I've been training too hard for this contest to back out. I arrive and weighed in about 253lbs with my shoes and clothes on. During my dynamic warm-ups I felt winded but since there was only one event that would need air (tire flip/coffin drag) I figured I wouldn't be to hampered. First event was log press.

Now originally the event was 270lbs with one clean and press away but it was changed due to the low turn out in the novice class. Thus the event became 250lbs and clean every rep with 60 seconds time limit. So much for not needing air. 230lbs had felt heavy for a single so I was a tad worried. However, once I got down to business the worry faded away. With one rep I couldn't get worse than eighth. I got four pretty quick but I was gasping for air. I took a bit of rest before going for number five. Some people say you can't grind out a jerk, but I did today. There was not enough time to try for a sixth with my congested chest. A PR of three reps and one of my best overhead performances. Tied for fifth out of ten.

Next was a tire flip and coffin drag. Flip a 780lbs tire 60' and then drag the coffin 60' in 75 seconds. I had finished this last week but I didn't have a chest cold then. I start and I feel like I'm setting a better pace than last week. However, since the whole tire needed to cross the line, I had to do another flip, which made eight flips, before going to the drag. It was only six when I did it last week. I kept pulling on the sled and finished with moments to spare. Fourth out of ten on this one and off to a good start.

Next was the Conan's Wheel. I knew I wouldn't do as well on this event but I didn't expect what happened. I figured I 'd get about 1.5 laps on this since I had done 1 lap last week. Set up pick and start walking and then BAM! Lights out! I couldn't breathe well and the apparatus choked the remaining air I had out of me. I stumbled 17'9" before I took a standing nap. Last place on this one.

Up next was the bleacher deadlift. Most reps in 60 seconds. The weight was +1000lbs but due to how the people on it were distributed, it was a bit less than what I had done on it last week. I did ten reps with a bit of showboating to get the crowd involved. My performance didn't last long as it was between by almost everyone else after me. Then winner got 20 reps with it. Sixth out of ten.

Finally it was time for the atlas stone run. Four platforms, 58", 54", 52" and 50", 20' feet apart with a 60 seconds time limit. The stones were 240lbs, 290lbs, 330lbs and 365lbs. I opened up my Elite Tacky and it was hard as a rock so I had to microwave it. Got the first two stones easy, a little issue getting a grip on the 290lbs stone. The 290lbs was PR for that height. I tired to one motion the new 330lbs stone and it cost me when the platform rejected it. Lapped and loaded it (PR+4") and went to the 365lbs and made short work of it. Third out of ten for the final event.

I ended up in seventh place in the 265lbs class. Much better than the last time I went HW (Snap Fitness last place) but I still need to work on some things like not getting sick the week of the contest and passing out on the Conan's Wheel. I will also not use Elite Tacky unless it is really hot outside because it takes forever to come off when you're done. But seriously I need to keep at it. I feel comfortable with the added weight. I'm naturally good at stones but I need to work on technique some more. What I'm doing won't cut it with very heavy stone events. I also need to dedicate some time to the Conan's Wheel so I don't pass out on it again. My next contest is most likely Battle in the Barn but I might go to a contest or two between now and then.

October 29, 2009 & October 30, 2009

October 29, 2009

Walking – 30 minutes

Comments: Miserable, even though it's not the flu it's a horrible cold. I'm fighting it.

October 30, 2009

Walking – 31.5 minutes

Comments: Feeling better than yesterday but I barely have a voice from coughing the other day. Going to get a lot of sleep tonight and hopefully I'll be able to hang with the other heavies tomorrow.

October 28, 2009 - Pre-Contest Deload Workout 2

Walking – 31 minutes

Axle Jerks
35x10
70x5
105x5
130x5
155x5

Deadlifts
135x5
195x5
245x5
295x5

Barbell Sit-ups
65x15
65x15
65x15

32 Minutes of Stretching

Comments: Easy weights but a small amount of pain in my left forearm. I don't think it's fully recovered from doing Conan's Wheel on Saturday. Throat is a little scratchy right now but hopefully it just remains that and doesn't become a full blown sickness.

October 27, 2009

Walking – 32 minutes

Comments: It was peaceful walking around while it was drizzling. Trying to relax these next few days.

October 26, 2009 - Pre-Contest Deload Workout 1

Walking – 30 minutes

Dynamic Warm-ups

Squats
45x10
115x5
165x5
205x5
245x5

12" Log Presses
95x5
120x5
145x5

Barbell Sit-ups
65x15
65x15
65x15

30 Minutes of Stretching

Comments: Body was a little stiff today but still go a decent sweat going. Arms were really sore and tight even picking up the empty log. It's going to be a tough contest to recover from. Made my contest prep highlight video, however, due to my choice of music (Slayer), it can't be viewed in Germany. I know it's because of a Sony copyright but I just like to think that Germany can't handle Slayer.

October 25, 2009

Walking – 53.5 minutes

Comments: Feeling good, although a little touchy in the lower left area of my back. It's not nearly as bad as it was yesterday after messing up on the first heavy set of bleacher deadlifts. Then again it could be the anti-inflammatories talking. Depending on how I feel tomorrow, I might just skip doing any light gym lifting this pre-contest deload. Either way, my back shouldn't hamper my lifting Saturday. I plan to see a doctor if it acts up/gets worse after the contest.

October 24, 2009 - Events

Dynamic Warm-ups

Conan's Wheel
230x1 Lap
525x2/3 Lap (people in the way)
525x1 Lap
640x1 Lap PR+90lbs

Tire Flip and Coffin Drag
780x60'/Coffinx60' - 65 seconds

Bleacher Deadlifts
1 Personx5
3 Peoplex3
Add Straps
5 Peoplex2
5 Peoplex4

Comments: Had quite a few people show up for the contest training day. Most everyone did log first but I abstained since I had just done overhead the other day. Did Conan's Wheel for the first time in over a year (first contest) and I felt a lot better but didn't push it. Just wanted to make sure I could get a lap with the contest weight. After I went they put some tape on the arm so it won't slide out during the walk. They want you to drop not because you're sweaty but because you're fatigued. Then the tire flip and coffin drag. This was the easiest this tire has felt for me. The coffin has a ton of traction, we didn't even bother adding weight to it. This event is going to be a tough one. A bit pissed with how the bleacher deadlift went (not because it was tough because I like that) since the first set with the contest weight I stood too close to the bar and when I attempted to lift it my strained back muscle whatever it is stopped by to say hi. I didn't interfere with the next set which was much better but it's something I definitely need to keep an eye on.

October 23, 2009 - DE UB

Walking – 30 minutes

Dynamic Warm-ups

12″ Log Presses
90x5
120x2
140x2
160x2
160x2
160x2
160x2
160x2
160x2
160x2
160x2

2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
79x6/6
99x6/6
119x6/6
139x6/6

One Arm Dumbbell Snatches
54x12/12
54x12/12
54x12/12
54x12/12

Barbell JM Presses
90x15 PR+5lbs
90x15
90x15

26 Minutes of Stretching

Comments: Felt a little queasy today but it went away once I started to get ready to lift. My form felt a little off doing the one arm presses, like I wasn't able to get under the weight as quickly. I had better balance but my feet feel slower in these shoes. Maybe I need more practice. The weights felt easy and I didn't even rest between arms until 139. I had to bail on a lift on my left side which is a first and I have a bruise on my shoulder from the dumbbell falling backwards. High reps on snatches are tiring but easy with this weight. Really working the grip on these with the dynamic pull and duration of the set. JM's were tough today. Events tomorrow and then deload.

October 22, 2009

Walking – 31 minutes

Comments: Walking went well, legs were sore from yesterday. My tacky arrived today which is sooner than I expected. Just two more tough workouts before I start my pre-contest deload. Really pleased with the turnout in the 265lbs weight class so far. Just hope whatever is up with my back is sorted out before show time.

October 21, 2009 - DE LB

Walking – 30 minutes

Dynamic Warm-ups

13.5” Box Squats w/IW#3’s dbl clinched
No Bands
45x10
Add Bands
45x2
95x2
145x2
175x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2

Yoke
400x100'
400x100'
400x100'
400x100'

Farmer's Walk (turns at 50')
136x100'
176x100'
216x100'
256x28'9"

Barbell Sit-ups
85x15 PR+10lbs
85x15
85x15

28 Minutes of Stretching

Comments: Pretty good workout today. Excellent speed on squats and the yoke. I haven't used anything heavier than 125lbs on my pitbull farmer's handles for distance with turns. Man is doing a turn with these things hard on the grip. Speed was pretty good but I almost dropped them on the 216lbs set near the end and I had no grip whatsoever for the 256lbs set. Obviously I'll need to use less weight next time to get used to making turns with heavier weight. Finished up with abs.

October 20, 2009 - ME UB

Walking – 30 minutes

Dynamic Warm-ups

12" Log Presses w/IW#2's
No Bands
90x5
135x3
165x3
Add Bands
95x3
125x1
150x1
170x1
185x1
200x1
170x4

Partial 12” Log Overhead Squats
190x3
240x3
280x3
330x3
370x3
420x3

Snatch Grip Bent Over Rows (straps)
205x12 PR+10lbs & 5 reps
205x12
205x12

Bent Over Rear Delt Dumbbell Raises
42.5'sx15
42.5'sx15
42.5'sx15

29 Minutes of Stretching

Comments: A good workout even if my back is still touchy. Workout took a lot longer than planned since I wanted to get the sets filmed and my usual camera man (my dad) was booked solid today. For log pressing with bands I had to get someone new each set since that person would then usually leave and not come back to lift. I tried out my new Olympic shoes and they certainly improve my stability with weights but attempting split stance jerks doesn't feel as natural as it does in my other shoes. I need to use them a bit more to get used to it I guess. Technically everything over 136lbs on the log press is a PR but I'm not going to count it since I never tried anything higher for speed work. I'm also not counting the PR's for partial log overhead squats since the setting I used at the Y is about 2" higher than the one I used last time at the Annex. I'm going to use the next lowest pin next time and use that height from now on so it will be about 10" ROM instead of today's 6" ROM. It did feel pretty cool to hold over 400lbs on the log overhead though. Upperback stuff went well.

October 19, 2009 - ME LB

Walking – 32 minutes

Dynamic Warm-ups

36” Chain Suspended Squats
45x10
95x5
135x3
180x3
210x3
240x3
270x1
300x1
330x1
350x1
370x1 PR+5lbs
385x1 PR+20lbs
405x1 PR+40lbs
365x4 PR+30lbs

18” Rack Deadlift w/ IW#3’s
’s dbl
225x3
275x3
315x3
Add Straps
365x3
405x3 PR+40lbs

Bavarian Lifts
257x12 PR+10lbs
257x12
257x12

Hyper Bench Sit-ups
92x15 PR+10lbs
92x15
92x15

29 Minutes of Stretching

Comments: Didn’t log in Sunday’s workout of vicious wrestling with my younger cousins (5 and 7 years old) because 1) I didn’t find out how much they weighed and 2) I don’t remember if it was eight or nine choke slams. It felt good to be back sleeping in my bed. All things considered, a very good workout. Quite pleased with how the chain suspended squats went even though the single with 350 aggravated my back. Honestly no reason for it to still be acting up on me. Then again sitting a car for twelve hours the day before (managed to shave off an hour going home) isn’t the best thing for your back. Still it was a very good workout. Pulls against band tension from 18” are a lot harder than pulls from 16” or 14”. There’s a ton of tension right at the start and I can get no leg drive into it. Finished up with some nice assistance stuff. I just purchased a Safety Squat Bar (SSB) from Elite Barbell and some Elite Tacky from “The Weak Get Eaten” and I hope to start using the new bar after this contest.

October 17, 2009

Walking – 53.5 minutes

Truck Pushing
7000+x150 seconds (down street)
7000+x127 seconds (up street)

Comments: I felt pretty bad yesterday and this morning. It happens when you're stuck in a car for 13 hours. Stopped briefly for the tail end of the rehearsal dinner, had some pulled pork and pulled chicken and overhead pressed the best man. Then about another hour to drive into Georgia to stay overnight at my sister's place and sleep on an air mattress because water is just too expensive and fire and earth is just impractical. Stress plus not much water equals a cranky Craig. I feel much better now and I was able to go for a long walk and then push the truck filled with some stuff up and down the street in front of my grandparents' place. These streets are flat and just perfect for yoke and farmer's walk. More driving tomorrow, ugh.

October 15, 2009

Walking – 33.5 minutes

Comments: Rainy and cold out today for walking, stayed out of the rain by walking around the plaza where I work. My weightlifting shoes came yesterday while I was working out and the one is a little tight on my left foot. They have their own bag to keep them in so that'll be convenient. I'll have give them a proper test next week. I'm thinking my next investment/purchase is going to be a safety squat bar. Not sure when I'll be purchasing it though.

October 14, 2009 - ME UB

Dynamic Warm-ups

Close Grip Barbell 4-Board Presses
45x10
95x5
135x3
165x3
195x3
225x3
255x1
275x1
295x1
315x1
335x1 PR+10lbs
350x1 PR+25lbs
365x1 PR+40lbs
380x0
325x5 PR+4 reps

Reverse Band 12" Log Presses w/IW#2's dbl
140x3
180x3
230x3
270x3
320x3 PR+2 reps

Snatch Grip Bent Over Rows (straps)
175x12 PR+4 reps
175x12
175x12

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

24 Minutes of Stretching

Comments: Very good workout today. Back was feeling much better, so much so that it was hard to tell if it was still from the stupidity of Friday or just deadlift hangover. Pressing was feeling slow with triples but when I went to singles the weight flew up on me. I'm very pleased with getting 365 convincingly and giving 380 a ride. A short ride, but a ride nonetheless. Accidentally made battering ram out of my log and some bands setting it up for reverse band presses. Luckily only an old sweatshirt was harmed. 320 felt like it was crushing my chest but it went up quite well. I was tempted to try 360 for a single but I knew better than to press my luck. Finished up with upperback stuff. No more lifting heavy or at all until Monday.

October 13, 2009

Walking – 32 minutes

Comments: Walking felt pretty good and got some blood pumping into my lower back. Muscle pull still tight and even though I really wanted to lift today, I abstained. I'll do an upper body workout tomorrow and that'll be it until Monday since I'll be away from a gym until then while I'm down in South Carolina. I might push the truck or something when I'm bored.

October 12, 2009 - ME LB

Dynamic Warm-ups

Deadlifts
135x5
225x3
275x3
315x3
365x3
405x1
455x1
495x1
545x1 PR+20lbs
495x4 PR+20lbs & 1 rep

29" Rack Suspended Axle Zercher Lifts
255x3
305x3
345x3
395x3
435x2 PR+10lbs

Bavarian Lifts
247x12 PR+19lbs
247x12
247x12

Hyper Bench Sit-ups
82x15 PR+10lbs
82x15
82x15

25 Minutes of Stretching

Comments: All things considered, a very good workout. The muscle pull in my right side of my lower back wasn't bothering me until the 545lbs pull. I had switched my grip and I think that caused me to favor that side. I definitely had more in me, at least 20lbs, but didn't go any heavier due to my back. I had reached my goal and no time to do anything else stupid before the contest. Zercher went well, this Williams Strength axle is ridiculously tough. I thought it was bad on overheads with how rigid it is but it rolls around when I do zerchers so I have to pull my arms in tighter than I used to on my revolving thick bar. Accidentally did 10lbs more on bavarians than I had planned on but oh well, I'll take it! Abs were good. The rest of the week depends on how my back feels tomorrow. If it's good, I'll lift Tuesday and Wednesday this week before I had down to South Carolina for the wedding. If not, just Wednesday. Food, icy hot and sleep.