July 31, 2009 - DE LB

Dynamic Warm-ups

3” Platform Deadlifts w/IW#3’s & #1's dbl
No Bands
135x5
225x2
315x2
405x2
Add Bands
150x2
200x2
250x2
250x2
250x2
250x2
250x2
250x2
250x2
250x2

Olympic Squats
175x8
225x8
275x8
325x8 PR+1 rep

Bavarian Lifts
102x8
127x8 PR+10lbs
152x10 PR+35lbs
152x10
152x10

Farmer Side Bends
165x12/12 PR+5lbs
165x12/12
165x12/12
165x12/12

22 Minutes of Stretching

Comments: Decent workout took about 55 minutes. The 405 actually went up quite fast today. Speed was excellent on deadlifts but the first set with 250 was very tough at lockout. Squats were much better this time and I managed to gut out all eight reps with 325. I did a bit more than I was planning on Bavarian lifts since I had an extra 25lbs plate on it and I didn't feel like taking it back off the loading pin. I feel I'm now using a good, challenging weight for this exercise now. Farmer's side bends are still going strong.

July 29, 2009 - ME UB

Dynamic Warm-ups

12" Log Clean and Presses
90x5
120x3
150x3
175x3
195x1
215x1
230x1
245x1 PR+5lbs
260x1 PR+20lbs
270x0
270x1 PR+30lbs
245x3 PR+5lbs & 2 reps

2 3/8” Thick Bar Strict Presses
130x3
150x3
170x3 PR+15lbs
190x3 PR+2 reps
210x0

Neutral Grip Pulldowns
125x10
175x10
225x12
225x12
225x10

Incline Board Strict Rope Cable Face Pulls
120x15
120x15
120x15

25 Minutes of Stretching

Comments: Very good workout, took about 64 minutes. I haven't tested a max on log clean and press since 12/31 and only had an attempt at a max 4/24 at the snap fitness show when I couldn't press the log for reps. My press after a clean has always been a bit lower than my pressing from the rack so I'm quite content with my performance today even though I wasn't feeling the best. I didn't feel like I was getting my legs into it until 260lbs. I almost blacked out with 245lbs. 270lbs is a big increase and is also 5lbs more than my best from the rack. I think my only issue now is the initial dip before the press, otherwise I feel solid. I decided to drop my version of a viper press and stick to strict pressing from the rack instead. I think on a good day I could get 210lbs for a single. Finished up with back work, the weights are enough to even work the abs since I don't weigh a whole lot.

July 28, 2009

Walking – 68 minutes

Comments: Had a good walk, felt good getting blood flowing in the legs. Not feeling too shabby. Training is going well, I'm improving every workout. I'll be going for a new max log clean and press tomorrow.

July 27, 2009 - ME LB

Dynamic Warm-ups

21.5” Box Squat w/IW#4’s
No Bands
45x10
135x5
Add Bands
85x3
135x3
175x3
225x3
255x1
295x1
325x1
365x1
405x1
435x1
455x1
475x0
395x6

Farmer's Walk
165x57'
190x57'
215x57'
240x57'
265x57' PR+33'3"
290x0

45 degree Hyperextensions w/ IW#3
60x10
90x10
120x12
120x12
120x12

Pulldown Abs
150x12
150x12
150x12
150x12

20 Minutes of Stretching

Comments: A very good workout, even though it took about 82 minutes. I've never done box squats to this high of a box and I severely underestimated how much I could do on this lift. I was expected 355lbs to be close to my limit but I was happily proven wrong. The bands added 145lbs to the top of the lift. Unracking the weight and setting up with it was possibly harder than the actual lift, really felt like it would crush me and worked the back, abs and hips well. While I still have a ways to go with farmer's I'm proud that I could easily hold on to 265lbs per hand with no problem. Still need to work on my getting my pick stronger. I managed to break 290lbs per hand from the floor which is great since these handles are right at my sticking point for pulls from the ground so I'm expecting big things when I deadlift for a max again. Finished up with tough back and ab work.

July 26, 2009 - DE UB

Dynamic Warm-ups

Close Grip 4-Board Barbell Bench Presses w/ IW#1’s dbl
No Bands
45x10
95x2
Add Bands
45x2
85x2
120x2
120x2
120x2
120x2
120x2
120x2
120x2
120x2

Standing Dumbbell Presses
30'sx8
45'sx8
60'sx8
75'sx8

2 3/8” Thick Bar Rows
145x8
185x8
225x10
225x10
225x10

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

24 Minutes of Stretching

Comments: Good workout, took about 48 minutes which is one of the shorter workouts I've had in a while. Most likely because I'm starting light on 4-boards and dumbbell pressing. Looks like the next few weeks are going to be tough with work.

July 25, 2009

Walking – 58.5 minutes

Comments: Excruciatingly hot and humid today. It cooled down a bit when I was walking and even a little rain which felt good.

July 24, 2009 - DE LB

Dynamic Warm-ups

13.5” Box Squats w/IW#2’s dbl
No Bands
45x10
135x2
225x2
Add Bands
90x2
140x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2

Stone Trainer Lifts
162x8
202x8
242x8
282x8 PR+2 reps

Bavarian Lifts
67x8
92x8
117x10 PR+10lbs
117x10
117x10

Farmer Side Bends
160x12/12 PR+5lbs
160x12/12
160x12/12
160x12/12

25 Minutes of Stretching

Comments: A good workout, took about 58 minutes. Legs were tired from walking for six hours during my shift which I guess more than makes up for the short walk yesterday. I didn't feel warmed up until halfway through the band squats so the first few were quite slow. Stone trainer lifts went a ton better than last time. Everything else went well too.

July 23, 2009

Walking – 29 minutes

Comments: Had cut my walk very short due to a thunderstorm. I had planned to keep going even when it was raining but then the torrential down pour and lighting came and convinced me that a shorter walk was a better idea.

July 22, 2009 - ME UB

Dynamic Warm-ups

12" Log Floor Presses w/ IW#2’s dbl
No Bands
90x5
135x3
175x3
205x3
Add Bands
90x3
120x1
150x1
180x1
200x1
220x1
240x0
240x1
205x4

2 3/8" Thick Bar Cleans
135x3
170x3
205x3
240x3
275x2 PR+10lbs

Neutral Grip Pulldowns
125x10
175x10
225x12 PR+5lbs
225x10
225x10

Incline Board Strict Rope Cable Face Pulls
120x15
120x15
120x15

27 Minutes of Stretching

Comments: Pretty good workout, took between 60 and 61 minutes. Pressing the log against this band tension is incredibly tough. This first attempt with 240lbs was probably the closest I've come and missed a lift. Thick bar work went well but the plates became loose on the 275lbs set. I might need to find a way to keep that from happening again. Finished up with back work.

July 21, 2009

Walking – 72 minutes

Comments: Had a good walk, felt good getting blood flowing in the legs. Training is going quite well.

July 20, 2009 - ME LB

Dynamic Warm-ups

3” Platform Deadlifts w/IW#3’s dbl
No Bands
135x5
225x3
275x3
315x3
Add Bands
135x3
185x1
225x1
275x1 PR+5lbs
315x1 PR+45lbs
365x1 PR+95lbs
405x1 PR+135lbs
425x1 PR+155lbs
365x4 PR+95lbs & 2 reps

Chain Yoke
367x29'
457x29'
547x29'
637x29'
727x29' PR+22'8"

45 degree Hyperextensions w/ IW#3
60x10
90x10
120x12 PR+2 reps
120x10
120x9

Pulldown Abs
150x12
150x12
150x12
150x12

25 Minutes of Stretching

Comments: Excellent workout, even though it took about 83 minutes. For deadlifts the most I'd used with this band tension (225lbs) was 270 for eight doubles and I was expecting 365lbs for a tough single. I was floored with getting 405 and 425. Used my new loading pins for chain yoke and they worked like a charm. It was a wobblefest with the yoke today but I managed to pull it off and get 727 the full 29'. My core strength is back to normal finishing up with back ext. and abs.

July 19, 2009 - DE UB

Dynamic Warm-ups

12″ Log Presses w/ IW#3’s clinched
No Bands
90x5
130x2
170x2
200x2
Add Bands
120x2
120x1
120x1
90x2
120x2
120x2
120x2
120x2
120x2
120x2
120x2
120x2

2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
67x4/4
92x4/4
117x4/4
142x4/4 PR+5lbs

2 3/8” Thick Bar Rows
145x8
185x8
225x10 PR+2 reps
225x9
225x8

Bent Over Rear Delt Dumbbell Raises
37.5'sx15
37.5'sx15
37.5'sx12

26 Minutes of Stretching

Comments: A tough workout and a tough day. Took about 66 minutes. Log pressing was hell at the start and it felt like a repeat of last week. I was contemplating calling it a day but figured I should keep going and just drop down to the empty log with bands for my sets. I practiced jerks and it went up easy so I said screw it and put 120 back on the log and did jerks. I only had trouble with the 5th and 8th double when I lost my air after the first rep and had to set the log back down and refocus and get some more air to stay tight. Really exhausting but excellent speed getting under the log. I was sweating a lot and I was surprised I had any sweat left after baking in the sun for the past 9 hours at work. Even with the 5lbs increase for the thick dumbbell work, it makes it a lot harder. Left side was much easier and I really had to fight and focus to get the last two reps with the right side. Did my thick bar rows and rear delt raises. I plan to sleep until Wednesday to recover.

July 18, 2009

Walking – 41 minutes

Comments: I was pretty beat from work so I took a short walk after work today.

July 17, 2009 - DE LB

Dynamic Warm-ups

3” Platform Deadlifts w/IW#3’s & #1's dbl
No Bands
135x5
225x2
315x2
405x2
Add Bands
140x2
190x2
240x2
240x2
240x2
240x2
240x2
240x2
240x2
240x2

Olympic Squats
175x8
225x8
275x8
325x7 PR+10lbs

Bavarian Lifts
57x8
82x8
107x10
107x10
107x10

Farmer Side Bends
155x12/12 PR+5lbs
155x12/12
155x12/12
155x12/12

26 Minutes of Stretching

Comments: Decent workout took about 55 minutes. The 405 was quite slow, but still manageable. Speed was excellent on deadlifts. Squats were just not there today. 275 felt as heavy as 315 and I actually got stapled by 325 on the 4th rep and had to take the plates off quickly and put back up to gut out some more reps. Bavarian lifts were a new one for me so I did them light. I concentrated on keeping good form and I'm certain to feel them tomorrow.

July 16, 2009

Walking – 73 minutes

Comments: It's been quite warm outside the past few days and I'm glad I haven't been scheduled to work them. Walking was good; set a nice, brisk pace. Made some minor changes to my assistance lifts on DE days. For starters, I'm going to forgo pull-thrus and do Bavarian lifts aka handle squats or whatever. I've been wanting to do these for a while and now that I have loading pins I can. I'm also reducing the volume of my one arm pressing. 2 arm clean one arm press will be for 4/4 instead of 8/8. Doing 8/8 is like doing 16 lifts a set instead of 8. I'm pretty good a lighter weight dumbbells overhead but add a couple pounds and it gets tough. I'm also going to do standing dumbbell presses instead of one arm dumbbell since I have more issues with two arm presses than one arm and I think it will complement my log training as well.

June 15, 2009 - ME OH

Dynamic Warm-ups

2 3/8" Thick Bar Jerks w/IW#1's
No Bands
45x10
75x5
Add Bands
45x3
75x3
105x3
135x1
165x1
185x1
205x1
225x1
245x1
260x0
260x0
260x0
260x0
215x3

12” Log Viper Presses
115x3
135x3
155x3
175x3
195x3 PR+5lbs

Neutral Grip Pulldowns
120x10
170x10
220x12 PR+5lbs
220x12
220x12

Incline Board Strict Rope Cable Face Pulls
120x15 PR+5lbs
120x15
120x15

30 Minutes of Stretching

Comments: Pretty good workout, took between about 75 minutes. I haven't done thick bar jerks with this band tension before. Good session since I got 10lbs over my barbell max against this same tension. Almost had 260lbs, I lost my balance on the third attempt before I started the lift. If I had gotten the lift it would have been 315lbs at the top and the straight weight would have been just 15lbs under my best on the thick bar. Oh well, next time it will go down. Finished up strong besides face pulls. I was supposed to do 115lbs and I was wondering why it was so tough to get the reps.

July 14, 2009

Walking – 70 minutes

Comments: Quite warm outside today, especially earlier in the day. Harvested some zucchini and green beans from our small garden plots and did a little lawn mowing. Took a nice, long walk. It felt good to walk and not have it be work related. Feeling sore in my middle back, a feeling I just love and can only get from supporting heavy weight in the racked position. I have a feeling this week will be much better than last week.

July 13, 2009 - ME LB

Dynamic Warm-ups

Reverse Band Front Squats w/IW#2's dbl
No Bands
45x10
135x5
Add Bands
185x3
225x3
275x3
315x1
365x1
385x1
405x1
425x1 PR+20lbs
385x3 PR+2 reps

Farmer's Deadlifts
140x3
165x3
190x3
215x3
240x3

45 degree Hyperextensions w/ IW#3
60x10
90x10
120x10 PR+4 reps
120x8
120x6

Pulldown Abs
150x12
150x12
150x10
150x8

26 Minutes of Stretching

Comments: Much better than last weeks workout and a million times better than yesterdays failure. Workout took 83 minutes, probably my longest workout that I've timed. Mostly due to changing the weights of the farmer's implements. Lower back is getting better. Bands were completely deloaded at the top and provided 135lbs of assistance to the bottom. I may hate full range front squats but I like the feeling of partials in the upper back and abs. With farmer's I was just setting a baseline PR. In light of yesterday's workout, I've altered my program slightly. I will not be doing log press every week, I will alternate between log pressing and 4-board pressing on my speed days. I always have slow overhead speed days during the weeks I do speed box squats so this should take advantage of that. Also I will not be doing 5" platform deadlifts and instead will alternate between stone trainer lifts and olympic squats. I will do cable pull-thrus as assistance work instead of stone trainer. I'm all ready very good at stones and this should make my DE LB days not so taxing.

July 12, 2009 - DE OH

Dynamic Warm-ups

12″ Log Presses w/ IW#3’s clinched
No Bands
90x5
130x2
170x2
200x2
Add Bands
120x2
120x1
120x1

One Arm Standing Dumbbell Presses
42x8/8
62x8/8

Comments: piss poor workout, called it off at around 18 minutes. Tired and no motivation. Walking for for about six hours on top of my legs being sore from Friday's workout just killed my leg drive. This hasn't been a good week. Maybe a good night's sleep will do me some good.

July 10, 2009 - DE LB

Dynamic Warm-ups

13.5” Box Squats w/IW#2’s dbl
No Bands
45x10
135x2
225x2
Add Bands
80x2
130x2
180x2
180x2
180x2
180x2
180x2
180x2
180x2
180x2

5” Platform Deadlifts w/IW#2’s dbl
185x10
235x10
285x10
335x7 PR+10lbs

Stone Trainer Lifts
202x5
242x5
282x6 PR+5lbs
282x1

Farmer Side Bends
150x12/12 PR+5lbs
150x12/12
150x12/12
150x12/12

32 Minutes of Stretching

Comments: A very tough workout, took a between 76 and 77 minutes. Squats went well, really feeling the tension in these bands. My lower back hasn't fully recovered from Monday's workout so deadlifts were tougher than I anticipated. My back was pretty much gone before I got to stone trainer and it showed. I had to dig deep to get those six reps on the first set and I had nothing left. Side bends with the farmer's were easy peasy lemon squeezy. A bit bummed that my lower back held me back today, just need to keep an eye on it.

July 08, 2009 - ME OH

Dynamic Warm-ups

Close Grip Barbell 4-Board Presses w/ IW#1’s dbl
No Bands
45x10
95x5
135x5
Add Bands
95x3
125x3
155x3
185x1
205x1
225x1
245x1
265x1
285x0
285x0
285x1
250x2

12" Log Cleans
130x3
170x3
210x3
250x3
290x3 PR+10lbs

Neutral Grip Pulldowns
115x10
165x10
215x12
215x12
215x12

Incline Board Strict Rope Cable Face Pulls
115x15
115x15
115x15

27 Minutes of Stretching

Comments: Pretty good workout, took between 66 and 67 minutes. Back and abs still very sore from Monday's workout. I haven't done any board pressing in at least a year so it was good to be using about 90% of my max from then against bands. This was a new lift for me. Body is still getting used to heavy weights.

July 07, 2009

Walking – 61.5 minutes

Comments: Lower back still a bit sore and stiff which was to be expected. Tomorrow will be my first day of heavy lifting after working and will be an indicator. Hopefully it will go well. This training cycle will truly be a thrive or die type thing.

July 06, 2009 - ME LB

Dynamic Warm-ups

18” Rack Deadlifts
135x5
225x3
275x3
315x3
365x1
405x1
455x1
495x1
545x1 PR+40lbs
585x0
585x0
495x5 PR+40lbs & 3 reps

29” Rack Suspended 2 3/8” Thick Bar Zercher Lifts
245x3
295x3
335x3
385x3
425x1 PR+10lbs

45 degree Hyperextensions w/ IW#3
60x10
90x10
120x6 PR+5lbs

Pulldown Abs
150x12 PR+5lbs
150x12
150x8
150x8

26 Minutes of Stretching

Comments: Despite the PR's a little disappointing and lackluster workout. My lower back was just not here today otherwise I was fine. Workout took 62 minutes. My old PR was 505lbs from like two or three years ago. Not that I'm not thrilled with a 40lbs improvement I was expecting a bit more. All lower back stuff was tough today and I should be able to crush these numbers the next time around for sure.

July 05, 2009 - DE OH - Deload

Dynamic Warm-ups

12″ Log Presses
95x5
120x5
144x5

One Arm Standing Dumbbell Presses
72x5/5
72x5/5
72x5/5

2 3/8” Thick Bar Rows
155x8
155x8
155x8

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

25 Minutes of Stretching

Comments: Okay workout, took about 21 minutes. I think next time I deload I'll do ramped sets instead of straight sets for oly squats and one arm press since I don't feel warmed up enough on the first sets of these exercises. Almost slept until noon today, just mentally and physically exhausted from work. It's a lot different than anything else I've done and I'm not exactly a sociable person to begin with but such is life. I'll just think of it as mental toughness training. I feel much better after getting a good amount of sleep. I start going heavy again tomorrow and start to get ready for the Atlantic City show.

July 04, 2009

Walking – 65 minutes

Comments: Even though I had work today, I didn't get much in the way of walking in as I was checking bags all day. I have three days off before I have to work again and I plan to treasure this brief break.

July 03, 2009 - DE LB - Deload

Dynamic Warm-ups

Deadlifts
135x5
195x5
245x5
295x5

Olympic Squats
225x8
225x8
225x8

Stone Trainer Lifts
197x5
197x5
197x5

Farmer's Bends
105x12/12
105x12/12
105x12/12
105x12/12

21 Minutes of Stretching

Comments: Workout took about 25 minutes. I didn't post yesterday since I was working and I spent most of my 9 hour shift walking and I figured doing more walking after work would just be stupid. I think I'm starting to get used to it but it is still stressful.

July 01, 2009 - ME OH - Deload

Dynamic Warm-ups

2 3/8″ Thick Bar Jerks
45x10
75x5
100x5
125x5
150x5

2 3/8” Thick Bar Viper Presses
105x3
125x3
145x3
165x3

Neutral Grip Pulldowns
150x10
150x10
150x10

Incline Board Strict Rope Cable Face Pulls
80x15
80x15
80x15

27 Minutes of Stretching

Comments: Good thing I'm taking this deload week because I was pretty tired when I got off work. Took only 23 minutes. Trap feeling better but still some tightness in shoulders and biceps. I'm hoping I can adjust to work and still have good workouts when I get back to it next week.