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.
Thursday, December 31, 2009
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.
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.
Tuesday, December 29, 2009
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.
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.
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.
Sunday, December 27, 2009
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.
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.
Saturday, December 26, 2009
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.
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.
Thursday, December 24, 2009
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.
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.
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.
Tuesday, December 22, 2009
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.
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.
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.
Sunday, December 20, 2009
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.
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.
Saturday, December 19, 2009
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.
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.
Friday, December 18, 2009
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.
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.
Thursday, December 17, 2009
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.
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.
Wednesday, December 16, 2009
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.
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.
Tuesday, December 15, 2009
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.
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.
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.
Saturday, December 12, 2009
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 (#@$! but luckily I have enough old weight) and I had to make several trips into my basement to get the smaller plates. Besides that, I felt really good with my speed on the last set with 226lbs. Tried to do lunges but my achy knees hit me and I was at a loss since I don't have much room in the basement. Finally went with spread eagle situps. I think next time I do this workout I'll try out sumo or conventional stance dimel deadlifts to work the hips and glutes.
13.5” Box Squats w/IW#3’s clinched
No Bands
45x10
Add Bands
45x2
95x2
145x2
185x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
Chain Yoke
357x75'
487x75'
587x75'
677x75' PR+15lbs & 46'
Farmer's Walk
151x100'
191x100'
226x100'
226x100'
Unanchored Spread Eagle Situps
10x20
10x20
10x20
28 Minutes of Stretching
Comments: Spent this morning driving out to get the power rack and weight set and then setting it up with my dad when we got back. Knees were a little achy from sitting in the chair for a couple hours but eventually the speed improved on the squats. Setting up the chain yoke outside took some time, especially moving the weights out to the front from the garage. Worked up to two pounds over the Clash of the Titans contest weight. I got into a little bit of trouble with about 30' to go but I was able to correct myself and finish with no drops. That no drop rule is going to hurt quite a few people I think. Farmer's took forever since the new plates didn't fit on the one end (#@$! 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.
Friday, December 11, 2009
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.
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.
Thursday, December 10, 2009
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.
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.
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.
Tuesday, December 8, 2009
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.
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.
Monday, December 7, 2009
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.
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.
Sunday, December 6, 2009
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.
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.
Saturday, December 5, 2009
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.
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.
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.
Thursday, December 3, 2009
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.
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.
Wednesday, December 2, 2009
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.
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.
Tuesday, December 1, 2009
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.
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.
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.
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