December 30, 2010
Walking – 31.5 minutes
Comments: I felt tired and lazy and almost didn't go walking. But made myself go do something since my lower back was pretty pumped from rack deadlifts and I needed to loosen that area up for events the following day.
December 31, 2010 - Events
Dynamic Warm-ups
Tire Flips
652x2
652x4
957x1
957x1
957x7
20" Pick Frame Carries
565xpick
745xpick
845x0
805x6'6"
750x60'
Atlas Stones to 50.5"
No Tacky
300x1 (20")
350x1 (20")
372x1 (20")
407x1 (20") PR+22lbs
Add Tacky
407x4 (20") PR+3 reps & 2.5"
Comments: Went down with Lou to train at Crossfit Reston with a bunch of other competitors, including recent pros Andy Deck and Mike Jenkins. We were all invited by Barry Perkins to train there (he has his equipment there since his training group was banned from his neighborhood for noise complaints and the Crossfit gym was kind enough to let them train there) for a pre-New Year's session. Everyone was pretty much waiting for the frame and husafelt stone to arrive but I wanted to do tire flips since there was decent weight tire. Took two flips to figure out the 957lbs tire and I did one set of as many as I could get in 75 seconds, mimicking the contest event. Happy with that and I felt good for a lot more reps. Johnny W. arrived with the frame and the husafelt stone as well as two more guys. They weren't going to load up the husafelt stone and 300lbs is just too light so I carried it out of the Hummer and the beginning and then put it in another truck when everyone was done (Jon P. was taking it home). I was leery about the frame as my lower back and hips were pretty sore still from the rack lifts and zercher stuff as well the middle of my upper back still a little dodgy. I turns out that this pick is 2" lower than I thought it was. I tried 845lbs but it wouldn't budge. Made me feel very weak, especially after seeing Jenkins sprint with 1025lbs on it. Just got to keep drilling deadlifts and overhead. I'll get there some day. Dropped it down to 805lbs to try a pick. If it felt alright, I was going to try walking. Pick took a lot out of me and I stumbled 6'6" before dropping it. I then did the Battle at the Barn contest weight for 60'. Shook me around a lot. Honestly, I was a bit discouraged from doing anything else. Took me a while to get that out of my head and do some stones. I had thought there would be a 460lbs but there wasn't. But there was a 407lbs one that I had done earlier in the year. I did 300lbs to 407lbs for singles with no tacky. That was pretty cool. Then everyone was saying do five reps with 407lbs in 60 seconds. Picking it up was easy but extension and whatnot was tough today so I knew I wouldn't have much grinding strength. I got tackied up and gave the challenge a go. Stone was easy but my hips were just too fatigued and I couldn't get a fifth rep off my lap. Still very happy with how that went. Cleaned up and ate chicken at Barry's house and then got back on the road home.
Friday, December 31, 2010
Thursday, December 30, 2010
December 29, 2010 - ME UB
Dynamic Warm-ups
Viking Presses w/ IW#2's dbl
No Bands
40x10
70x5
100x3
Add Bands (+100lbs)
30x3
60x3
90x1
120x1
140x1
160x0
160x1
170x1
180x1
190x1
200x0
161x2
Axle Incline Rack Half Presses w/ IW#1's dbl (+95lbs)
75x3
105x3
135x3
165x3
195x3 PR+2 reps
Neutral Grip Pullups
bw+20x12 PR+5lbs
bw+20x12
bw+20x12
Comments: Yesterday's workout had taken its toll on me. Back was sore and stiff from rack pulls and my abs were doing the wiggle worm and wave from the zercher harness lifts. Getting to bed late didn't help matters either. The viking press was a new setup for me. I've tried many before and they all had problems. My first setup was just plain dangerous and frustrating. The second was much better but involved moving the tiered squat rack in front of the smith machine as well as elevating it 9" off the ground. This one just involved the power rack and the one session I had done testing with it, worked. Well this was the actual run through and I had some issues. First, the gym was crowded when I started lifting so I had to be a bit of a dick to get the equipment required for the viking press ("sorry, I need both of the bars" "yes, I'm using the clips, they are actually mine"). Like most of my setups for the viking press, the biggest issue is anchoring the pivot point. See, the advantage to the smith machine was that it was wide and I could use big plates to anchor it (like I do for simulated car deadlifts) but I couldn't do that for the viking press in the power rack. This lead to a problem when I put 120lbs on with the bands as my 5lbs anchor plates came loose and the bars attacked me. I then tried 25lbs plates but two of them were too wide to fit. 10lbs plates seemed to do the trick but I also anchored 25lbs behind them. Also, the rack isn't bolted down so it moves a bit with the press. So yes, a long a frustrating troubleshooting session of a workout but I finally got it working (I guess). So, on to the actual workout haha. I'm doing the viking presses strict so i can work on being explosive with my shoulders and get my hips into the press (also push pressing would rattle the power rack like crazy). Not sure what the issue was with the first attempt with 160lbs (perhaps my abs and back were too tired from yesterdays) but I crushed it the second time. Actually surprised with how I kept going up in weight. 200lbs was just too much today, shoulders and triceps were donezo and it showed with the downset with 161lbs. Not sure what the actual weight being lifted is but it shouldn't matter too much as this is going to be the lightest band tension I use on these. As I said, this took a long time so I rushed through my sets for the axle rack stuff. I wasn't entirely sure how I had setup the incline bench so I went with the tougher setup by elevating the back 1.5". The weight felt tough but I surprisingly hit my goal. Moved on to pullups (another good one) and stretched. Going to be another late night for me.
Viking Presses w/ IW#2's dbl
No Bands
40x10
70x5
100x3
Add Bands (+100lbs)
30x3
60x3
90x1
120x1
140x1
160x0
160x1
170x1
180x1
190x1
200x0
161x2
Axle Incline Rack Half Presses w/ IW#1's dbl (+95lbs)
75x3
105x3
135x3
165x3
195x3 PR+2 reps
Neutral Grip Pullups
bw+20x12 PR+5lbs
bw+20x12
bw+20x12
Comments: Yesterday's workout had taken its toll on me. Back was sore and stiff from rack pulls and my abs were doing the wiggle worm and wave from the zercher harness lifts. Getting to bed late didn't help matters either. The viking press was a new setup for me. I've tried many before and they all had problems. My first setup was just plain dangerous and frustrating. The second was much better but involved moving the tiered squat rack in front of the smith machine as well as elevating it 9" off the ground. This one just involved the power rack and the one session I had done testing with it, worked. Well this was the actual run through and I had some issues. First, the gym was crowded when I started lifting so I had to be a bit of a dick to get the equipment required for the viking press ("sorry, I need both of the bars" "yes, I'm using the clips, they are actually mine"). Like most of my setups for the viking press, the biggest issue is anchoring the pivot point. See, the advantage to the smith machine was that it was wide and I could use big plates to anchor it (like I do for simulated car deadlifts) but I couldn't do that for the viking press in the power rack. This lead to a problem when I put 120lbs on with the bands as my 5lbs anchor plates came loose and the bars attacked me. I then tried 25lbs plates but two of them were too wide to fit. 10lbs plates seemed to do the trick but I also anchored 25lbs behind them. Also, the rack isn't bolted down so it moves a bit with the press. So yes, a long a frustrating troubleshooting session of a workout but I finally got it working (I guess). So, on to the actual workout haha. I'm doing the viking presses strict so i can work on being explosive with my shoulders and get my hips into the press (also push pressing would rattle the power rack like crazy). Not sure what the issue was with the first attempt with 160lbs (perhaps my abs and back were too tired from yesterdays) but I crushed it the second time. Actually surprised with how I kept going up in weight. 200lbs was just too much today, shoulders and triceps were donezo and it showed with the downset with 161lbs. Not sure what the actual weight being lifted is but it shouldn't matter too much as this is going to be the lightest band tension I use on these. As I said, this took a long time so I rushed through my sets for the axle rack stuff. I wasn't entirely sure how I had setup the incline bench so I went with the tougher setup by elevating the back 1.5". The weight felt tough but I surprisingly hit my goal. Moved on to pullups (another good one) and stretched. Going to be another late night for me.
Wednesday, December 29, 2010
December 28, 2010 - ME LB
Dynamic Warm-ups
11" Rack Deadlifts
135x5
185x3
225x3
275x3
315x3
365x1
405x1
455x1
495x1 PR+20lbs
Add Straps
545x1 PR+70lbs
585x1 PR+110lbs
610x1 PR+135lbs
540x4 PR+85lbs & 2 reps
Wide Stance Zercher Harness Rack Lifts
285x3
325x3
375x3
375x3
415x3
465x3 PR+10lbs
Strict Reverse Hyperextensions
140x12 PR+50lbs
140x12
140x12
37 Minutes of Stretching
Comments: Felt like crap but had a fantastic workout. The middle of my back on the left side has been bothering me (always happens after heavy yoke) so any below the knee pulling made it hurt like a sumbitch. Well, I couldn't have that as it was my deadlift workout at Max Fitness. The first lift was one I haven't done in forever and by that I mean it's been at least 4 years. Rack pulls with the plates 2" off the ground. The main power rack was in use (has more holes for pin heights) and had to use the other rack that has 3" spacing for the pins. Since the lowest setting was 13", I had to use two foam mats to make it 11". In hindsight, a great idea. Back hurt but I pushed through it. Really happy to do 495lbs double overhand as this is the rack bar that is permentantly bent. It was also a 20lbs PR on this lift in general. So I deviated from my plan of adding just 30lbs and went with 50lbs and strapped up. I forgot to put on my belt for this one but it went up with little issue. 70lbs PR. I can do more. Add 40lbs more and this time use a belt stupid. A bit tough to start but a clean lift. 110lbs PR. I can still do more. Added 25lbs and gave it hell. Came up slow and lockout was tough (more on that later) but I got it. 135lbs PR. I then did my down set with 540lbs and got four reps. 2011 will be the year my deadlift doesn't suck (as much). The lockouts were bit tough as this bar is bent and doesn't roll on the thighs like a normal bar so it was getting stuck on my thighs. Essentially, I was pulling with a Buffalo Bar (that's what the other guys use it for when not doing rack pulls) off of squishy mats. Very pleased with that as this lift was around 25lbs less than my pull from the floor when I used to do them. Moved on to zercher harness lifts with a wide stance. The last time I did them, I started from the top and brought it to pins set to 15" but this time I was starting from the pins and they were set to 13". First rep with 285lbs felt awful but the second rep was good and the third rep went up like nothing. I wasn't paying much attention when lifting because I did 375lbs for two sets and didn't notice until I got home and uploaded the videos. Totally spaced on it. It would be as if I had a candy bar, said I'd eat the candy bar, then ate it but then forget I had just eaten it, announce again I was going to eat it, again, bite my hand and wonder who stole my candy bar. The next two sets weren't too bad and I was contemplating doing 505lbs but figured it would be best to shut it down and save it for another day. It's not a race and I have a brutal event training day coming up this week a day earlier than I usually do. My original plan with reverse hypers was just to do 100lbs but my lazy strength said just go plate and a quarter a side so I did 140lbs. I'm quite pleased with that big of an increase on strict reverse hypers. These sets were tough so obviously I'll be making smaller jumps. Went home to stretch.
11" Rack Deadlifts
135x5
185x3
225x3
275x3
315x3
365x1
405x1
455x1
495x1 PR+20lbs
Add Straps
545x1 PR+70lbs
585x1 PR+110lbs
610x1 PR+135lbs
540x4 PR+85lbs & 2 reps
Wide Stance Zercher Harness Rack Lifts
285x3
325x3
375x3
375x3
415x3
465x3 PR+10lbs
Strict Reverse Hyperextensions
140x12 PR+50lbs
140x12
140x12
37 Minutes of Stretching
Comments: Felt like crap but had a fantastic workout. The middle of my back on the left side has been bothering me (always happens after heavy yoke) so any below the knee pulling made it hurt like a sumbitch. Well, I couldn't have that as it was my deadlift workout at Max Fitness. The first lift was one I haven't done in forever and by that I mean it's been at least 4 years. Rack pulls with the plates 2" off the ground. The main power rack was in use (has more holes for pin heights) and had to use the other rack that has 3" spacing for the pins. Since the lowest setting was 13", I had to use two foam mats to make it 11". In hindsight, a great idea. Back hurt but I pushed through it. Really happy to do 495lbs double overhand as this is the rack bar that is permentantly bent. It was also a 20lbs PR on this lift in general. So I deviated from my plan of adding just 30lbs and went with 50lbs and strapped up. I forgot to put on my belt for this one but it went up with little issue. 70lbs PR. I can do more. Add 40lbs more and this time use a belt stupid. A bit tough to start but a clean lift. 110lbs PR. I can still do more. Added 25lbs and gave it hell. Came up slow and lockout was tough (more on that later) but I got it. 135lbs PR. I then did my down set with 540lbs and got four reps. 2011 will be the year my deadlift doesn't suck (as much). The lockouts were bit tough as this bar is bent and doesn't roll on the thighs like a normal bar so it was getting stuck on my thighs. Essentially, I was pulling with a Buffalo Bar (that's what the other guys use it for when not doing rack pulls) off of squishy mats. Very pleased with that as this lift was around 25lbs less than my pull from the floor when I used to do them. Moved on to zercher harness lifts with a wide stance. The last time I did them, I started from the top and brought it to pins set to 15" but this time I was starting from the pins and they were set to 13". First rep with 285lbs felt awful but the second rep was good and the third rep went up like nothing. I wasn't paying much attention when lifting because I did 375lbs for two sets and didn't notice until I got home and uploaded the videos. Totally spaced on it. It would be as if I had a candy bar, said I'd eat the candy bar, then ate it but then forget I had just eaten it, announce again I was going to eat it, again, bite my hand and wonder who stole my candy bar. The next two sets weren't too bad and I was contemplating doing 505lbs but figured it would be best to shut it down and save it for another day. It's not a race and I have a brutal event training day coming up this week a day earlier than I usually do. My original plan with reverse hypers was just to do 100lbs but my lazy strength said just go plate and a quarter a side so I did 140lbs. I'm quite pleased with that big of an increase on strict reverse hypers. These sets were tough so obviously I'll be making smaller jumps. Went home to stretch.
Tuesday, December 28, 2010
December 27, 2010
Walking – 32 minutes
Comments: Walking day. I love this cold, night air. Definitely lets me clear my head. I'll be lifting the next two days, then a day off, event training in Reston, VA, another day off and then I should be back on schedule. I tallied up my PR's for the year and had 555 which I think is over 100 more than last year. So $138.75 to Action Against Hunger. I got such big plans for this coming year.
Comments: Walking day. I love this cold, night air. Definitely lets me clear my head. I'll be lifting the next two days, then a day off, event training in Reston, VA, another day off and then I should be back on schedule. I tallied up my PR's for the year and had 555 which I think is over 100 more than last year. So $138.75 to Action Against Hunger. I got such big plans for this coming year.
Monday, December 27, 2010
December 26, 2010 - DE UB
Dynamic Warm-ups
12″ Log Push Presses w/ IW#2’s & #1's clinched
No Bands
90x5
90x5
130x2
Add Bands (+55lbs)
105x2
Add Bands (+100lbs)
90x2
120x2
Add Bands (+155lbs)
95x2
95x2
95x2
95x2
95x2
95x2
95x2
95x2
Double Overhand Axle Power surgs
235x3
275x3
315x3
355x3
395x3 PR+10lbs
Seated Rope Cable Face Pulls
120x12 PR+10lbs
120x12
120x12
37 Minutes of Stretching
Comments: I woke up around noon and started laughing when I looked outside. Not a single speck of snow. Everyone else I knew had been hit with snow except for me. I went over to the gym to pick up the Swiss bar and took it to Max Fitness. A friend wanted to try it out and I'll be picking it back up on Tuesday when I lift there. Sounds like they are doing alright over there as they just got a new ssb and will be getting a new ghr soon for cheap (around $200). Might add that back in but I think reverse hypers are better for me. Went over to workout a little later and got things set up. Speed pressing is starting all over again with a new band tension setup. Did my working sets in under 5 minutes so good pace. Double overhand axle power shrugs were pretty good. Went with lazy strength and added 5lbs to my working sets rather than use the smaller plate combo. 395lbs was tough. First rep was just so-so, second one I lost my grip after the shrug but the last rep was picture perfect. I filmed these since a friend was curious as to how I did them. Finished up with face pulls, which felt light and strong, and then stretching. Maybe the snow storm will come tonight for me?
12″ Log Push Presses w/ IW#2’s & #1's clinched
No Bands
90x5
90x5
130x2
Add Bands (+55lbs)
105x2
Add Bands (+100lbs)
90x2
120x2
Add Bands (+155lbs)
95x2
95x2
95x2
95x2
95x2
95x2
95x2
95x2
Double Overhand Axle Power surgs
235x3
275x3
315x3
355x3
395x3 PR+10lbs
Seated Rope Cable Face Pulls
120x12 PR+10lbs
120x12
120x12
37 Minutes of Stretching
Comments: I woke up around noon and started laughing when I looked outside. Not a single speck of snow. Everyone else I knew had been hit with snow except for me. I went over to the gym to pick up the Swiss bar and took it to Max Fitness. A friend wanted to try it out and I'll be picking it back up on Tuesday when I lift there. Sounds like they are doing alright over there as they just got a new ssb and will be getting a new ghr soon for cheap (around $200). Might add that back in but I think reverse hypers are better for me. Went over to workout a little later and got things set up. Speed pressing is starting all over again with a new band tension setup. Did my working sets in under 5 minutes so good pace. Double overhand axle power shrugs were pretty good. Went with lazy strength and added 5lbs to my working sets rather than use the smaller plate combo. 395lbs was tough. First rep was just so-so, second one I lost my grip after the shrug but the last rep was picture perfect. I filmed these since a friend was curious as to how I did them. Finished up with face pulls, which felt light and strong, and then stretching. Maybe the snow storm will come tonight for me?
Saturday, December 25, 2010
December 25, 2010 - Events
Dynamic Warm-ups
Yoke
215x30'
305x30'
395x30'
485x30'
575x30'
665x30'
755x30'
845x30' (1 drop)
935x50' (3 drops) PR+10lbs beltless
14" Pick Farmer's Deadlifts
218x5
268x5
308x2
55 Gallon Oil Drum Bear Hug Carries
81x25'/131x25'/181x25'/231x0
81x25'/131x25'/181x50'
231x52'
81x25'/131x25'/181x25'/231x25'
Comments: I was not sure if I was going to train today but I did so it was a bit of a late start. I started with yoke and figured I'd just go 30' with it and just go up in plate jumps. After 755lbs, realized I was still going beltless so I keep going with that. 845lbs wasn't bad but I got off balance and dropped the yoke but picked it up with little hesitation and finished. The next jump would be 935lbs. I noticed it would be 10lbs over my beltless PR if I did 50 with it so I planned on doing that. I got 30' with one drop and knew I could get the rest of the distance. On farmer's picks, I decided to stay beltless and use my squishy shoes so the picks would be even tougher. I did this because next week I'll have access to a frame for carrying. I also have trouble finding plates to fit on the one end of my farmer's implements. Left side of my upperback didn't like these at all when I put them down. No problem with picking them up which was weird. Only got two with 308lbs but that still good considering the low pick, no belt and awful deadlifting shoes. Then I setup a fun medley that I thought would be easy. I got my 55 gallon oil drum out and four 50lbs sandbags. I set a sandbag at every 25'. The idea was to carry it in a bearhug style. I reconsidered the ease of this medley when I got to 181lbs and my grip was slipping. I could not get 231lbs off the ground. Talk about embarrassing haha. I did it again without the fourth sandbag but took 181lbs for 50'. Then I figured I'd give 231lbs another try. I dug deep and got it up and made it 52' (it was dark and I couldn't really make out the lines). So I setup the original medley again. First three were easy but then it was a real struggle to get 231lbs up and going. Manged to get that. Nice workout. Will have to wait and see about tomorrow as a big snow storm is coming.
Yoke
215x30'
305x30'
395x30'
485x30'
575x30'
665x30'
755x30'
845x30' (1 drop)
935x50' (3 drops) PR+10lbs beltless
14" Pick Farmer's Deadlifts
218x5
268x5
308x2
55 Gallon Oil Drum Bear Hug Carries
81x25'/131x25'/181x25'/231x0
81x25'/131x25'/181x50'
231x52'
81x25'/131x25'/181x25'/231x25'
Comments: I was not sure if I was going to train today but I did so it was a bit of a late start. I started with yoke and figured I'd just go 30' with it and just go up in plate jumps. After 755lbs, realized I was still going beltless so I keep going with that. 845lbs wasn't bad but I got off balance and dropped the yoke but picked it up with little hesitation and finished. The next jump would be 935lbs. I noticed it would be 10lbs over my beltless PR if I did 50 with it so I planned on doing that. I got 30' with one drop and knew I could get the rest of the distance. On farmer's picks, I decided to stay beltless and use my squishy shoes so the picks would be even tougher. I did this because next week I'll have access to a frame for carrying. I also have trouble finding plates to fit on the one end of my farmer's implements. Left side of my upperback didn't like these at all when I put them down. No problem with picking them up which was weird. Only got two with 308lbs but that still good considering the low pick, no belt and awful deadlifting shoes. Then I setup a fun medley that I thought would be easy. I got my 55 gallon oil drum out and four 50lbs sandbags. I set a sandbag at every 25'. The idea was to carry it in a bearhug style. I reconsidered the ease of this medley when I got to 181lbs and my grip was slipping. I could not get 231lbs off the ground. Talk about embarrassing haha. I did it again without the fourth sandbag but took 181lbs for 50'. Then I figured I'd give 231lbs another try. I dug deep and got it up and made it 52' (it was dark and I couldn't really make out the lines). So I setup the original medley again. First three were easy but then it was a real struggle to get 231lbs up and going. Manged to get that. Nice workout. Will have to wait and see about tomorrow as a big snow storm is coming.
Friday, December 24, 2010
December 23, 2010 - ME UB & December 24, 2010 - DE LB
December 23, 2010 - ME UB
Dynamic Warm-ups
Rack Suspended Swiss Bar Bench Presses w/ IW#2's dbl
No Bands
45x10
95x5
135x3
165x3
195x3
Add Bands (+170lbs)
55x3
85x1
115x1
135x1
155x1
175x1
195x1
205x0
160x3
Suspended Axle Z Presses
105x3
125x3
145x3
165x3
185x3
205x3 PR+20lbs
One Arm Dumbbell Rows (straps)
150x12/12 PR+5lbs
150x12/12
150x12/12
36 Minutes of Stretching
Comments: Felt better, getting some decent sleep and a small punchbowl worth of food did the trick. Triceps were twitching the whole time. Did 40lbs over my goal for the day so that is good. Would have liked 205lbs but there will be a next time. Really had to fight for all the reps with 160lbs. Moved on to Zydrunas presses. Quite pleased to see that my shoulder strength is on the up and up. Finished up with heavy db rows.
December 24, 2010 - DE LB
Dynamic Warm-ups
13.5” Safety Squat Bar Box Squats w/IW#3’s dbl
No Bands
60x10
105x2
155x2
205x2
255x2
Add Bands (+285lbs)
60x2
105x2
145x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
Safety Squat Bar Lunges
185x5/5
215x5/5
245x5/5
275x5/5 PR+5lbs
Weight Swings
160x12 PR+2.5lbs
162.5x12 PR+5lbs
165x12 PR+7.5lbs
36 Minutes of Stretching
Comments: Filled with anger today as I woke up with a stiff lower back and I had to move quickly to get a workout in today as the gym was closing at 4. Didn't help matters that both squat racks were being used when I got there and my stuff was locked in the closest. Luckily, things worked out and I calmed down. The heat was on full blast so I was a sweaty mess for the workout. Squats went well despite doing heavy box squats against band tension earlier this week. Actually did all my working sets in under six minutes so definitely good pace. Lunges were a bit off at the start but my knees woke up and I made them deep for the last three sets. Weight swings were nice and easy so I upped the weight on each set. Went home to stretch. May train tomorrow but not sure yet.
Dynamic Warm-ups
Rack Suspended Swiss Bar Bench Presses w/ IW#2's dbl
No Bands
45x10
95x5
135x3
165x3
195x3
Add Bands (+170lbs)
55x3
85x1
115x1
135x1
155x1
175x1
195x1
205x0
160x3
Suspended Axle Z Presses
105x3
125x3
145x3
165x3
185x3
205x3 PR+20lbs
One Arm Dumbbell Rows (straps)
150x12/12 PR+5lbs
150x12/12
150x12/12
36 Minutes of Stretching
Comments: Felt better, getting some decent sleep and a small punchbowl worth of food did the trick. Triceps were twitching the whole time. Did 40lbs over my goal for the day so that is good. Would have liked 205lbs but there will be a next time. Really had to fight for all the reps with 160lbs. Moved on to Zydrunas presses. Quite pleased to see that my shoulder strength is on the up and up. Finished up with heavy db rows.
December 24, 2010 - DE LB
Dynamic Warm-ups
13.5” Safety Squat Bar Box Squats w/IW#3’s dbl
No Bands
60x10
105x2
155x2
205x2
255x2
Add Bands (+285lbs)
60x2
105x2
145x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
Safety Squat Bar Lunges
185x5/5
215x5/5
245x5/5
275x5/5 PR+5lbs
Weight Swings
160x12 PR+2.5lbs
162.5x12 PR+5lbs
165x12 PR+7.5lbs
36 Minutes of Stretching
Comments: Filled with anger today as I woke up with a stiff lower back and I had to move quickly to get a workout in today as the gym was closing at 4. Didn't help matters that both squat racks were being used when I got there and my stuff was locked in the closest. Luckily, things worked out and I calmed down. The heat was on full blast so I was a sweaty mess for the workout. Squats went well despite doing heavy box squats against band tension earlier this week. Actually did all my working sets in under six minutes so definitely good pace. Lunges were a bit off at the start but my knees woke up and I made them deep for the last three sets. Weight swings were nice and easy so I upped the weight on each set. Went home to stretch. May train tomorrow but not sure yet.
Wednesday, December 22, 2010
December 22, 2010
Walking – 35 minutes
Comments: Not frigid cold out but pleasant enough. Thinking about upcoming contests. Definitely needed a day off to decompress.
Comments: Not frigid cold out but pleasant enough. Thinking about upcoming contests. Definitely needed a day off to decompress.
December 21, 2010 - ME LB
Dynamic Warm-ups
13.5" Box Squats w/ IW#1's dbl
No Bands
45x10
95x5
135x5
Add Bands (+130lbs)
55x5
95x3
145x3
185x3
225x1
265x1
295x1
325x1
355x1
380x1
405x0
330x4
Suspended Safety Squat Bar Goodmornings
215x3
255x3
305x3
345x3
45-degree Safety Squat Bar Hyperextensions
210x12 PR+5lbs
210x9
210x6
35 Minutes of Stretching
Comments: Ok lifting. Could have been better. On the box squats, I hit 5lbs over my goal weight I projected for the day but I really would have liked to hit 4 plates. Stalled on that lift halfway which is where I usually get stuck. Fought for a good while but not to be. Strap suspended ssb gm's were an eye opener for me. The past few workouts I've used the csb and I thought it was just the bar that was making it tough but it turns out that taking them off the straps is tougher than off the rack pins for me. The first lift with 345lbs wanted to murder me and all that I hold dear. That kind of brings me to another point. It appears that I'm not going to be getting the most out of this lift since the following reps are much, much easier than the inital lift. This would be fine for singles. So I'm planning on doing gms starting from the top of the lift and going down to the straps instead. Still need to do some thinking in regards to that. Then did back extensions. By this point, I was sweating profusely and my abs were cramping. Got 12 on the first set but lost reps on the each set after that. Went home and stretched.
13.5" Box Squats w/ IW#1's dbl
No Bands
45x10
95x5
135x5
Add Bands (+130lbs)
55x5
95x3
145x3
185x3
225x1
265x1
295x1
325x1
355x1
380x1
405x0
330x4
Suspended Safety Squat Bar Goodmornings
215x3
255x3
305x3
345x3
45-degree Safety Squat Bar Hyperextensions
210x12 PR+5lbs
210x9
210x6
35 Minutes of Stretching
Comments: Ok lifting. Could have been better. On the box squats, I hit 5lbs over my goal weight I projected for the day but I really would have liked to hit 4 plates. Stalled on that lift halfway which is where I usually get stuck. Fought for a good while but not to be. Strap suspended ssb gm's were an eye opener for me. The past few workouts I've used the csb and I thought it was just the bar that was making it tough but it turns out that taking them off the straps is tougher than off the rack pins for me. The first lift with 345lbs wanted to murder me and all that I hold dear. That kind of brings me to another point. It appears that I'm not going to be getting the most out of this lift since the following reps are much, much easier than the inital lift. This would be fine for singles. So I'm planning on doing gms starting from the top of the lift and going down to the straps instead. Still need to do some thinking in regards to that. Then did back extensions. By this point, I was sweating profusely and my abs were cramping. Got 12 on the first set but lost reps on the each set after that. Went home and stretched.
Tuesday, December 21, 2010
December 20, 2010 - DE UB
Dynamic Warm-ups
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
95x2
120x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2
Neutral Grip Incline Dumbbell Presses
75'sx10
85'sx10
95'sx10
105'sx9 PR+5lbs
Bent Over Rear Delt Dumbbell Raises
75'sx12
75'sx12
75'sx12
40 Minutes of Stretching
Comments: Legs were pretty darn tired so a bit apprehensive with how push pressing was going to go today as this was going to be the last day workout with this band tension so it would be the heaviest weight. I had to wait a little bit before I could use the tiered squat rack (only place I can really do log press with bands) and then got to workout. I felt I had good power off the chest but lockouts were quite tough on most reps but I got them all. Next time I'll be using a higher band tension and a different setup. Shoulders were pretty beat after the log work when I got to incline dumbbell pressing. I got 8 with the 105lbers before I lost tightness and had to drop them. I took few deep breaths and recleaned the weights and grinded out one more rep. So close to 10 but perhaps next time. Moved on to rear delts. Got them pretty easy so I can finally up the weight. Did a lot of stretching when I got home. I forgot to add the previous day that I have made some alterations to my exercise selections for the ME days. I'm going from semi-stifflegged wide sumo pulls to just wide sumo pulls so I'll be working on getting my hips under me. I've also ditched the chain benching and switched that to chain floor presses. Also dropped axle based benching (besides the incline band rack version, I love that lift). Also, there is going to most likely be a snow storm on Christmas day so I'll be snowed in so events might not happen this weekend. Not too concerned with that as I've been working hard since September and I have planned for a tough event training session the following week. Another thing is that I'm moving my lifting days around to accomdate for my new schedule as well as making a Friday event day work for next week.
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
95x2
120x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2
Neutral Grip Incline Dumbbell Presses
75'sx10
85'sx10
95'sx10
105'sx9 PR+5lbs
Bent Over Rear Delt Dumbbell Raises
75'sx12
75'sx12
75'sx12
40 Minutes of Stretching
Comments: Legs were pretty darn tired so a bit apprehensive with how push pressing was going to go today as this was going to be the last day workout with this band tension so it would be the heaviest weight. I had to wait a little bit before I could use the tiered squat rack (only place I can really do log press with bands) and then got to workout. I felt I had good power off the chest but lockouts were quite tough on most reps but I got them all. Next time I'll be using a higher band tension and a different setup. Shoulders were pretty beat after the log work when I got to incline dumbbell pressing. I got 8 with the 105lbers before I lost tightness and had to drop them. I took few deep breaths and recleaned the weights and grinded out one more rep. So close to 10 but perhaps next time. Moved on to rear delts. Got them pretty easy so I can finally up the weight. Did a lot of stretching when I got home. I forgot to add the previous day that I have made some alterations to my exercise selections for the ME days. I'm going from semi-stifflegged wide sumo pulls to just wide sumo pulls so I'll be working on getting my hips under me. I've also ditched the chain benching and switched that to chain floor presses. Also dropped axle based benching (besides the incline band rack version, I love that lift). Also, there is going to most likely be a snow storm on Christmas day so I'll be snowed in so events might not happen this weekend. Not too concerned with that as I've been working hard since September and I have planned for a tough event training session the following week. Another thing is that I'm moving my lifting days around to accomdate for my new schedule as well as making a Friday event day work for next week.
Sunday, December 19, 2010
December 18, 2010 - DE LB & December 19, 2010 - Events
December 18, 2010 - DE LB
Dynamic Warm-ups
13.5” Safety Squat Bar Box Squats w/IW#3’s dbl
No Bands
60x10
105x2
155x2
205x2
255x2
Add Bands (+285lbs)
60x2
105x2
140x2
170x2
170x2
170x2
170x2
170x2
170x2
170x2
170x2
Barbell Hip Thrusts
345x3
415x3
485x3
555x3
625x3 PR+10lbs
700x1 PR+85lbs
Belt Squats
400x12 PR+5lbs
400x12
400x12
34 Minutes of Stretching
Comments: Slept in today so I went to the gym bit later in the afternoon. I have been wondering why my abs have been feeling "weak" these past few days and it dawned on me; the zercher lifts. Definitely going to keep those. On the first set of squats when I added the bands, my left knee started to hurt. Not good. I was worried that this was it for the workout. However, the pain went away and I was fine. Sets were actually quite easy compared to the past two workouts with this band tension. Moved on to hip thrusts from there. Felt good and easy. 625lbs felt pretty good, I felt good for at least two more reps so I thought why not try more weight. I was thinking adding another 70lbs but my friend Terry said just make it 700lbs. I had to plans to try repping the weight and just went for a single. It was a struggle but I got it. Definitely have the strength to load a +500lbs atlas stone. Then did belt squats. Very exhausting. Stretching to finish up the day.
December 19, 2010 - Events
Dynamic Warm-ups
Yoke/Sandbag Medleys
440x60'
440x60'
640x60'
640x60'
730x60'/315x60'
730x60'/315x60'
Duck Walks
300x30'
300x30'
345x30'
345x30'
Tire Flips
860x4
860+300x1
860+550x1 PR+110lbs
860+550x1
860+750x1 PR+210lbs
860x2/750x2/550x2
860x2/750x2/550x2
Keg Tosses
33x4
33x4
33x12
Comments: Early training today. Most of the guys were inside the storage unit doing pulls and overhead squats but Bill and Zack were going to do the yoke and sled drag medley for their upcoming contest. The contest distances were only 30' so we doubled them to make it interesting. I did what they did. Sled drag sucked. Hips and legs were tired from yesterday but the weights were light. Also tried out duck walks for the first time. Quite awkward and I look like a deranged orangutan when I do them. Again, pretty light and this time just the 30' for the contest. Bill and Zack then did some stone stuff and left so I was going solo from that point. I got the tires out one by one. Did the 860lbs one really easy for four, running around to the other side to flip it (how I have to train for the contest). Then propped the 300lbs tire on top of the 860lbs tire for an easy single. Took some effort to get the 550lbs tire on top of the 860lbs tire. Had issues finding a grip but found a hold and got it fairly easy. I tried to get the 750lbs tire on top of the 860lbs tire but I just couldn't get it. So I did the 860lbs+550lbs again. Then I realized I could get the 750lbs on top by getting it on top of the 550lbs then shift it on to the 860lbs tire. Took quite a bit of effort. Now I had to see if it was wasted effort by trying to flip it. Got it with little issue. Nice. Then I did some tire dropsets with the 860lbs, 750lbs and 550lbs tires. Then I did keg tosses. First two sets I did four tosses because the keg rolled on to the black top so called it there. However, on the third set, the kegs stayed on the grassy area so I just kept going. Very tiring.
Dynamic Warm-ups
13.5” Safety Squat Bar Box Squats w/IW#3’s dbl
No Bands
60x10
105x2
155x2
205x2
255x2
Add Bands (+285lbs)
60x2
105x2
140x2
170x2
170x2
170x2
170x2
170x2
170x2
170x2
170x2
Barbell Hip Thrusts
345x3
415x3
485x3
555x3
625x3 PR+10lbs
700x1 PR+85lbs
Belt Squats
400x12 PR+5lbs
400x12
400x12
34 Minutes of Stretching
Comments: Slept in today so I went to the gym bit later in the afternoon. I have been wondering why my abs have been feeling "weak" these past few days and it dawned on me; the zercher lifts. Definitely going to keep those. On the first set of squats when I added the bands, my left knee started to hurt. Not good. I was worried that this was it for the workout. However, the pain went away and I was fine. Sets were actually quite easy compared to the past two workouts with this band tension. Moved on to hip thrusts from there. Felt good and easy. 625lbs felt pretty good, I felt good for at least two more reps so I thought why not try more weight. I was thinking adding another 70lbs but my friend Terry said just make it 700lbs. I had to plans to try repping the weight and just went for a single. It was a struggle but I got it. Definitely have the strength to load a +500lbs atlas stone. Then did belt squats. Very exhausting. Stretching to finish up the day.
December 19, 2010 - Events
Dynamic Warm-ups
Yoke/Sandbag Medleys
440x60'
440x60'
640x60'
640x60'
730x60'/315x60'
730x60'/315x60'
Duck Walks
300x30'
300x30'
345x30'
345x30'
Tire Flips
860x4
860+300x1
860+550x1 PR+110lbs
860+550x1
860+750x1 PR+210lbs
860x2/750x2/550x2
860x2/750x2/550x2
Keg Tosses
33x4
33x4
33x12
Comments: Early training today. Most of the guys were inside the storage unit doing pulls and overhead squats but Bill and Zack were going to do the yoke and sled drag medley for their upcoming contest. The contest distances were only 30' so we doubled them to make it interesting. I did what they did. Sled drag sucked. Hips and legs were tired from yesterday but the weights were light. Also tried out duck walks for the first time. Quite awkward and I look like a deranged orangutan when I do them. Again, pretty light and this time just the 30' for the contest. Bill and Zack then did some stone stuff and left so I was going solo from that point. I got the tires out one by one. Did the 860lbs one really easy for four, running around to the other side to flip it (how I have to train for the contest). Then propped the 300lbs tire on top of the 860lbs tire for an easy single. Took some effort to get the 550lbs tire on top of the 860lbs tire. Had issues finding a grip but found a hold and got it fairly easy. I tried to get the 750lbs tire on top of the 860lbs tire but I just couldn't get it. So I did the 860lbs+550lbs again. Then I realized I could get the 750lbs on top by getting it on top of the 550lbs then shift it on to the 860lbs tire. Took quite a bit of effort. Now I had to see if it was wasted effort by trying to flip it. Got it with little issue. Nice. Then I did some tire dropsets with the 860lbs, 750lbs and 550lbs tires. Then I did keg tosses. First two sets I did four tosses because the keg rolled on to the black top so called it there. However, on the third set, the kegs stayed on the grassy area so I just kept going. Very tiring.
Saturday, December 18, 2010
December 17, 2010 - ME UB
Dynamic Warm-ups
Barbell Strict Presses
45x10
75x5
105x3
130x3
155x3
175x1
195x1
210x1
225x1
240x1 PR+10lbs
250x1 PR+20lbs
225x3
Parallel Bar Dips
bw+5x3
bw+30x3
bw+50x3
bw+75x3
bw+95x3
bw+120x3
bw+140x3 PR+5lbs
Neutral Grip Pullups
bw+15x12 PR+5lbs
bw+15x12
bw+15x12
Comments: Was not sure how today would go as I didn't know if the gym would be open at first. It was but when I got there, the power rack was being used. So I did my warm-ups but it was still in use so I started doing my sets of strict pressing. Still being used. So I sat down and just waited. About 15 minutes later, they left so I could begin my workout (waited a total of 35 minutes). So I put on my headsets to get my head right. First single was easy. I felt a little struggle with the next. A little bit more with the next so I added my belt. 225lbs wasn't terrible so I went on to 240lbs. I rushed the setup and that made for a tough lift so I spent time walking around and focusing before tackling 250lbs. Very happy to get that lift. I was little nervous for the downset with 225lbs as my best was a triple and I didn't think I'd be able to improve on that. First rep was easy, second one I missed grooved so I had to focus intensely on getting it right for the third. Got that one and tried to do the same for a fourth. My abs were pulsating. Started to move but no good. Still, it was much easier than when I last did this feat and that had been without maxing beforehand. Overhead is on the rise. Then I went on to weighted parallel bar dips. I had read about Adam Keep, a lightweight pro strongman who log presses 375lbs, doing these for assistance to his overhead pressing so I thought I'd give them a shot. I haven't done these in a while and when I last did them, I was around 30lbs lighter. I stopped doing them because they irritated something so I started really light. My form was off on the first few sets but once I got up in weight, I became quite efficient. Felt great on the triceps and didn't bother anything. Managed a small PR (technically a huge one considering the gain in bodyweight) and I hope to add to it in the coming months. Then went on to pullups. Forearms were a little fatigued but I managed to get all the reps. Only stretched out my calves today and forgot to finish stretching when I got home. I'll have to make up for that next time.
Barbell Strict Presses
45x10
75x5
105x3
130x3
155x3
175x1
195x1
210x1
225x1
240x1 PR+10lbs
250x1 PR+20lbs
225x3
Parallel Bar Dips
bw+5x3
bw+30x3
bw+50x3
bw+75x3
bw+95x3
bw+120x3
bw+140x3 PR+5lbs
Neutral Grip Pullups
bw+15x12 PR+5lbs
bw+15x12
bw+15x12
Comments: Was not sure how today would go as I didn't know if the gym would be open at first. It was but when I got there, the power rack was being used. So I did my warm-ups but it was still in use so I started doing my sets of strict pressing. Still being used. So I sat down and just waited. About 15 minutes later, they left so I could begin my workout (waited a total of 35 minutes). So I put on my headsets to get my head right. First single was easy. I felt a little struggle with the next. A little bit more with the next so I added my belt. 225lbs wasn't terrible so I went on to 240lbs. I rushed the setup and that made for a tough lift so I spent time walking around and focusing before tackling 250lbs. Very happy to get that lift. I was little nervous for the downset with 225lbs as my best was a triple and I didn't think I'd be able to improve on that. First rep was easy, second one I missed grooved so I had to focus intensely on getting it right for the third. Got that one and tried to do the same for a fourth. My abs were pulsating. Started to move but no good. Still, it was much easier than when I last did this feat and that had been without maxing beforehand. Overhead is on the rise. Then I went on to weighted parallel bar dips. I had read about Adam Keep, a lightweight pro strongman who log presses 375lbs, doing these for assistance to his overhead pressing so I thought I'd give them a shot. I haven't done these in a while and when I last did them, I was around 30lbs lighter. I stopped doing them because they irritated something so I started really light. My form was off on the first few sets but once I got up in weight, I became quite efficient. Felt great on the triceps and didn't bother anything. Managed a small PR (technically a huge one considering the gain in bodyweight) and I hope to add to it in the coming months. Then went on to pullups. Forearms were a little fatigued but I managed to get all the reps. Only stretched out my calves today and forgot to finish stretching when I got home. I'll have to make up for that next time.
Thursday, December 16, 2010
December 16, 2010
Walking – 39 minutes
Comments: Just late night walking for me. The gym was closed due to a water main break. Slight twinge in my left trap, probably from power shrugs on Monday. Maybe for the best to give it a day to rest.
Comments: Just late night walking for me. The gym was closed due to a water main break. Slight twinge in my left trap, probably from power shrugs on Monday. Maybe for the best to give it a day to rest.
December 15, 2010 - ME LB
Dynamic Warm-ups
3" Platform Wide Stance Sumo Stiff-legged Deadlifts
135x5
185x3
225x3
275x3
315x3
365x3
405x1
455x1
495x1
Add Straps
525x1 PR+10lbs
545x1 PR+30lbs
495x4 PR+1 rep
Zercher Harness Rack Lifts w/ Light Bands dbl (+170lbs)
45x3
95x3
135x3
185x3
225x3
275x3
315x3
365x3
Strict Reverse Hyperextensions
50x12
70x12
90x12
28 Minutes of Stretching
Comments: A mixed bag of a day. Trained at Max Fitness. As I have mentioned before, a long time member that lifted there and had brought in tons of equipment left unexpectedly last Sunday, taking there stuff with them with no advanced notice. Now I had known they had taken most of the chains and the ssb that they had made. But I didn't realize how what else they owned that they took with them. They took all the rubber mats, the 6" deadlift platform, the squat box and the glute ham raise machine. So kind of a dick move, especially when quite a few guys are halfway through a meet prep and use that equipment. So a lot of improvisation tonight from myself and the other guys. They were using makeshift blocks and plywood and foam mats for their squat box. I didn't have any platforms for deadlifting and after a bit of troubleshooting, we made some out of plywood, mats and duct tape. That ate up a considerable amount of time. So I started doing my thing but I noticed on some of the reps, it felt like something was in "slowing down" my start. Turns out that by pushing out on the platform, I was pushing into the plates so the weight had to overcome that friction before coming off the ground. I fixed that issue for my last three sets. Good for a 30lbs PR for the single and 1 more rep with 495lbs. And this is with a wider stance to boot. Next up was a zercher harness lift. Now my plan was to do a narrow stance box squat with the harness on the high setting on the low handles but that turned out to be physically impossible. My femurs are too long and I'd have to sit completely upright (which defeats the purpose of this lift) instead of having the bar in front of my shins. Need to play around with the harness more but I was short on time and at my wits end. So I opted for a different variation which is pretty much a rack pull with band tension with the harness. I didn't check what the height was but I the bar was just above my knee cap (to mimic a video I'd seen). I didn't know the band tension until after my workout so I started very, very light (well it felt heavy just testing). Severely underestimated my strength as it only got tough at 315lbs and 365lbs. Definitely a keeper, I'll try out a straight version of this some time. With no ghr machine, I did light, strict style reverse hypers. I have only done the momentum version and felt like it did jack squat. I figure that doing them strict will get my lower back even stronger (especially with how long my legs are). So a long, late night. Went home to stretch.
3" Platform Wide Stance Sumo Stiff-legged Deadlifts
135x5
185x3
225x3
275x3
315x3
365x3
405x1
455x1
495x1
Add Straps
525x1 PR+10lbs
545x1 PR+30lbs
495x4 PR+1 rep
Zercher Harness Rack Lifts w/ Light Bands dbl (+170lbs)
45x3
95x3
135x3
185x3
225x3
275x3
315x3
365x3
Strict Reverse Hyperextensions
50x12
70x12
90x12
28 Minutes of Stretching
Comments: A mixed bag of a day. Trained at Max Fitness. As I have mentioned before, a long time member that lifted there and had brought in tons of equipment left unexpectedly last Sunday, taking there stuff with them with no advanced notice. Now I had known they had taken most of the chains and the ssb that they had made. But I didn't realize how what else they owned that they took with them. They took all the rubber mats, the 6" deadlift platform, the squat box and the glute ham raise machine. So kind of a dick move, especially when quite a few guys are halfway through a meet prep and use that equipment. So a lot of improvisation tonight from myself and the other guys. They were using makeshift blocks and plywood and foam mats for their squat box. I didn't have any platforms for deadlifting and after a bit of troubleshooting, we made some out of plywood, mats and duct tape. That ate up a considerable amount of time. So I started doing my thing but I noticed on some of the reps, it felt like something was in "slowing down" my start. Turns out that by pushing out on the platform, I was pushing into the plates so the weight had to overcome that friction before coming off the ground. I fixed that issue for my last three sets. Good for a 30lbs PR for the single and 1 more rep with 495lbs. And this is with a wider stance to boot. Next up was a zercher harness lift. Now my plan was to do a narrow stance box squat with the harness on the high setting on the low handles but that turned out to be physically impossible. My femurs are too long and I'd have to sit completely upright (which defeats the purpose of this lift) instead of having the bar in front of my shins. Need to play around with the harness more but I was short on time and at my wits end. So I opted for a different variation which is pretty much a rack pull with band tension with the harness. I didn't check what the height was but I the bar was just above my knee cap (to mimic a video I'd seen). I didn't know the band tension until after my workout so I started very, very light (well it felt heavy just testing). Severely underestimated my strength as it only got tough at 315lbs and 365lbs. Definitely a keeper, I'll try out a straight version of this some time. With no ghr machine, I did light, strict style reverse hypers. I have only done the momentum version and felt like it did jack squat. I figure that doing them strict will get my lower back even stronger (especially with how long my legs are). So a long, late night. Went home to stretch.
Monday, December 13, 2010
December 13, 2010 - DE UB
Dynamic Warm-ups
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
90x2
115x2
140x2
140x2
140x2
140x2
140x2
140x2
140x2
140x2
Double Overhand Axle Power Shrugs
235x5
275x5
315x5
355x5 PR+5lbs
Seated Rope Cable Face Pulls
110x12 PR+5lbs
110x12
110x12
39 Minutes of Stretching
Comments: Pretty good lifting. I've been intentionally missing the bus to work so I can get in some more walking. Helps me relax, recover and get used to breathing colder air. Kind of took things at a lazy pace. Log pressing was bit off as my ribcage and abs were sore from stone loading. It's been awhile since that area has been sore from stones. A bit anxious with how it would go. Some reps were awful and some were quite good. Most times it felt like my brain was trying to eject through my forehead. The first three sets of axle shrugs, it felt like nothing in my hands. I noticed a little slipping when doing reps with 355lbs. My first attempt at a fifth rep it came out of my hands. I regripped and got it stupid easy. Kind of took my time with the face pulls as I had to do some more extra lifting after the workout. The one other gym I train at, recently had a member leave and they took the equipment they had brought over to the gym, namely most of the chains the welded safety squat bar. So I figured I'd bring over my chains and keep them at the gym for the next month until they buy some new chains. Not the best decision to do grip intensive work and then carry an plastic crate of chains. Arms did not appreciate it. Went home and stretched.
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
90x2
115x2
140x2
140x2
140x2
140x2
140x2
140x2
140x2
140x2
Double Overhand Axle Power Shrugs
235x5
275x5
315x5
355x5 PR+5lbs
Seated Rope Cable Face Pulls
110x12 PR+5lbs
110x12
110x12
39 Minutes of Stretching
Comments: Pretty good lifting. I've been intentionally missing the bus to work so I can get in some more walking. Helps me relax, recover and get used to breathing colder air. Kind of took things at a lazy pace. Log pressing was bit off as my ribcage and abs were sore from stone loading. It's been awhile since that area has been sore from stones. A bit anxious with how it would go. Some reps were awful and some were quite good. Most times it felt like my brain was trying to eject through my forehead. The first three sets of axle shrugs, it felt like nothing in my hands. I noticed a little slipping when doing reps with 355lbs. My first attempt at a fifth rep it came out of my hands. I regripped and got it stupid easy. Kind of took my time with the face pulls as I had to do some more extra lifting after the workout. The one other gym I train at, recently had a member leave and they took the equipment they had brought over to the gym, namely most of the chains the welded safety squat bar. So I figured I'd bring over my chains and keep them at the gym for the next month until they buy some new chains. Not the best decision to do grip intensive work and then carry an plastic crate of chains. Arms did not appreciate it. Went home and stretched.
Sunday, December 12, 2010
December 11, 2010 - DE LB & December 12, 2010 - Events
December 11, 2010 - DE LB
Dynamic Warm-ups
13.5” Safety Squat Bar Box Squats w/IW#3’s dbl
No Bands
60x10
105x2
155x2
205x2
255x2
Add Bands (+285lbs)
60x2
105x2
135x2
165x2
165x2
165x2
165x2
165x2
165x2
165x2
165x2
Safety Squat Bar Lunges
180x3/3
210x3/3
240x3/3
270x3/3
300x3/3 PR+5lbs
Weight Swings
157.5x12
157.5x12
157.5x12
39 Minutes of Stretching
Comments: Kind of a struggle to get off my duff and go lift. I was saying, oh I'll do it tomorrow, I won't do events tomorrow. But I got in my car and went because that inner voice needs to shut up some times. Upper back felt awful warming up but it went away. Damn is this band tension a lot. Really working on sitting back and spreading the legs wide. Apparently too much as my shorts ripped. I put on my warm-ups to continue the workout. Lunges were tough but I got them done. I've added quite a bit of weight to this exercise this year. Then it was on to weight swings. This is not a PR even though it is more weight because I made some adjustments. I'm using a different handle attachment so I have a parallel grip. Also I'm not aim for as much height. I was finding that required me to round my back and I got off balance at the top so I'm aiming for ribcage height as opposed to eye level. Went home to do a lot of stretching.
December 12, 2010 - Events
Dynamic Warm-ups
12" Pick Frame Deadlifts
225x5
325x5
425x5
526x5
Atlas Stones to 51.5"
No Tacky
240x3 (18")
324x2 (20")
354x1 (20")
Add Tacky
385x1 (20")
427x2 (20") PR+1 rep/385x2 (20")/354x2 (20")
Crucifix Holds
10'sx15 seconds
20'sx15 seconds
30'sx15 seconds
40'sx15 seconds
50'sx16.63 seconds PR+10lbs
Comments: Well, I wasn't planning on much happening today. Raining so no outside events. Didn't help that I stayed up late looking up stupid training stuff on Youtube. Really, my plan was to drop off the stone baby and leave but I brought my stuff just in case. It was just Joe and Wes there so it wasn't crowded. I figured screw it, I'll do something. I started out with low pick frame deadlifts. I used 25lbs plates so that it was a 12" pick height. Unfortunately, we don't have a ton of 25's so I did sets of 5. I wore my squishy shoes and no hard belt to make it tougher. Got the first three with 526lbs no problem but really had to fight for the last two. Then it was stone time. I didn't really want to do stones since I had done them pretty hard last event day and it's kind of my best event and doesn't need as much work. Well, Joe gave me a training idea I really liked, dropset. I warmed up to 385lbs for a single and then got ready for the pain. Up first was the 427lbs stone. I haven't touched it since I first loaded it in January. I got a little off balanced lapping it but recovered and threw it up there. Next rep was a little tough to get a hold but went up much the same. Could have done one more I think. Then it was on to the 385lbs stone. Much easier to lap but getting harder to load (fatigue). As I finish the load, Joe says one more. I had been told to do one but if he says jump, I say how high? Another rep with 385lbs. I'm sucking wind. On to the 354lbs stone. Both times the lap is easy but the load is tough. Both reps I grind out. The last one is a little short and I have to dig deeper to archer even harder and push it on to the platform. Dead. Almost as tough as the stone series I did for the Brute Strength Charity competition. Just what I needed. Joe and Wes had to get going so I cleaned up, got a chicken sub and drank a protein shake. When I got home, I just did some crucifix holds for shits and giggles.
Dynamic Warm-ups
13.5” Safety Squat Bar Box Squats w/IW#3’s dbl
No Bands
60x10
105x2
155x2
205x2
255x2
Add Bands (+285lbs)
60x2
105x2
135x2
165x2
165x2
165x2
165x2
165x2
165x2
165x2
165x2
Safety Squat Bar Lunges
180x3/3
210x3/3
240x3/3
270x3/3
300x3/3 PR+5lbs
Weight Swings
157.5x12
157.5x12
157.5x12
39 Minutes of Stretching
Comments: Kind of a struggle to get off my duff and go lift. I was saying, oh I'll do it tomorrow, I won't do events tomorrow. But I got in my car and went because that inner voice needs to shut up some times. Upper back felt awful warming up but it went away. Damn is this band tension a lot. Really working on sitting back and spreading the legs wide. Apparently too much as my shorts ripped. I put on my warm-ups to continue the workout. Lunges were tough but I got them done. I've added quite a bit of weight to this exercise this year. Then it was on to weight swings. This is not a PR even though it is more weight because I made some adjustments. I'm using a different handle attachment so I have a parallel grip. Also I'm not aim for as much height. I was finding that required me to round my back and I got off balance at the top so I'm aiming for ribcage height as opposed to eye level. Went home to do a lot of stretching.
December 12, 2010 - Events
Dynamic Warm-ups
12" Pick Frame Deadlifts
225x5
325x5
425x5
526x5
Atlas Stones to 51.5"
No Tacky
240x3 (18")
324x2 (20")
354x1 (20")
Add Tacky
385x1 (20")
427x2 (20") PR+1 rep/385x2 (20")/354x2 (20")
Crucifix Holds
10'sx15 seconds
20'sx15 seconds
30'sx15 seconds
40'sx15 seconds
50'sx16.63 seconds PR+10lbs
Comments: Well, I wasn't planning on much happening today. Raining so no outside events. Didn't help that I stayed up late looking up stupid training stuff on Youtube. Really, my plan was to drop off the stone baby and leave but I brought my stuff just in case. It was just Joe and Wes there so it wasn't crowded. I figured screw it, I'll do something. I started out with low pick frame deadlifts. I used 25lbs plates so that it was a 12" pick height. Unfortunately, we don't have a ton of 25's so I did sets of 5. I wore my squishy shoes and no hard belt to make it tougher. Got the first three with 526lbs no problem but really had to fight for the last two. Then it was stone time. I didn't really want to do stones since I had done them pretty hard last event day and it's kind of my best event and doesn't need as much work. Well, Joe gave me a training idea I really liked, dropset. I warmed up to 385lbs for a single and then got ready for the pain. Up first was the 427lbs stone. I haven't touched it since I first loaded it in January. I got a little off balanced lapping it but recovered and threw it up there. Next rep was a little tough to get a hold but went up much the same. Could have done one more I think. Then it was on to the 385lbs stone. Much easier to lap but getting harder to load (fatigue). As I finish the load, Joe says one more. I had been told to do one but if he says jump, I say how high? Another rep with 385lbs. I'm sucking wind. On to the 354lbs stone. Both times the lap is easy but the load is tough. Both reps I grind out. The last one is a little short and I have to dig deeper to archer even harder and push it on to the platform. Dead. Almost as tough as the stone series I did for the Brute Strength Charity competition. Just what I needed. Joe and Wes had to get going so I cleaned up, got a chicken sub and drank a protein shake. When I got home, I just did some crucifix holds for shits and giggles.
Friday, December 10, 2010
December 10, 2010
Walking – 31.5 minutes
Comments: Just walking today. Went late so it was much cooler outside. I want to get used to breathing in the colder air for Battle at the Barn. While it wasn't a factor for me last year when it was four degrees Fahrenheit, I was doing event training at night after work every week, getting used to moving breathing and recover on moving events in cold air. That is why I was kind of hoping to get in some medley work on event day this Sunday but the 90% chance of rain/sleet is putting a damper on that plan. Can't on Saturday since most training partners are competing in competitions other than strongman. Oh well, I have time. Got my workout schedule ironed out and ready to go.
Comments: Just walking today. Went late so it was much cooler outside. I want to get used to breathing in the colder air for Battle at the Barn. While it wasn't a factor for me last year when it was four degrees Fahrenheit, I was doing event training at night after work every week, getting used to moving breathing and recover on moving events in cold air. That is why I was kind of hoping to get in some medley work on event day this Sunday but the 90% chance of rain/sleet is putting a damper on that plan. Can't on Saturday since most training partners are competing in competitions other than strongman. Oh well, I have time. Got my workout schedule ironed out and ready to go.
December 09, 2010 - ME UB
Dynamic Warm-ups
Close Grip Axle Bench Presses w/ Chains
No Chains
75x5
105x5
Add Chains (+50lbs)
85x3
Add Chains (+72lbs)
95x3
Add Chains (+116lbs)
85x3
115x3
145x1
175x1
205x1
225x1
245x1
255x1
265x0
218x3
Barbell JM Presses
145x3
175x3
205x3
235x3
265x0
One Arm Dumbbell Rows (straps)
145x12/12 PR+5lbs
145x12/12
145x12/12
35 Minutes of Stretching
Comments: Okay day, certainly getting better at benching exercises (should carry over to log press). Never benched with an axle or done full range presses with the chains. The axle is quite a bit friendlier on the wrists, but tough to lockout, like the Swiss bar. I set the chains up so that they were off the ground at lockout to add a stability issue. Should teach me to be more efficient in my lifting by cutting down on wasted movement when I unrack it and when I press. I got off balance with 245lbs so 255lbs went up about the same. Should have just went to the down set but it was very close with 265lbs. Triceps and pecs sore after fighting that rep haha. JM's sucked, not much to tell there. I'm going to switch to suspended presses on the floor (z-presses) as the supplementary lift on my benching days. Rows were heavy, sloppy and hard. Didn't help that the middle of my upper back is still feeling that halfton yoke walk from Saturday. Finished up with stretching. I believe I have the goodmornings situation figured out as well as the z presses, just a few tweaks to get a good schedule set up and it's a go.
Close Grip Axle Bench Presses w/ Chains
No Chains
75x5
105x5
Add Chains (+50lbs)
85x3
Add Chains (+72lbs)
95x3
Add Chains (+116lbs)
85x3
115x3
145x1
175x1
205x1
225x1
245x1
255x1
265x0
218x3
Barbell JM Presses
145x3
175x3
205x3
235x3
265x0
One Arm Dumbbell Rows (straps)
145x12/12 PR+5lbs
145x12/12
145x12/12
35 Minutes of Stretching
Comments: Okay day, certainly getting better at benching exercises (should carry over to log press). Never benched with an axle or done full range presses with the chains. The axle is quite a bit friendlier on the wrists, but tough to lockout, like the Swiss bar. I set the chains up so that they were off the ground at lockout to add a stability issue. Should teach me to be more efficient in my lifting by cutting down on wasted movement when I unrack it and when I press. I got off balance with 245lbs so 255lbs went up about the same. Should have just went to the down set but it was very close with 265lbs. Triceps and pecs sore after fighting that rep haha. JM's sucked, not much to tell there. I'm going to switch to suspended presses on the floor (z-presses) as the supplementary lift on my benching days. Rows were heavy, sloppy and hard. Didn't help that the middle of my upper back is still feeling that halfton yoke walk from Saturday. Finished up with stretching. I believe I have the goodmornings situation figured out as well as the z presses, just a few tweaks to get a good schedule set up and it's a go.
Thursday, December 9, 2010
December 08, 2010 - ME LB
Dynamic Warm-ups
13.5" Safety Squat Bar Box Squats w/ Chains
No Chains
60x10
105x5
Add Chains (+50lbs)
105x5
Add Chains (+94lbs)
105x3
Add Chains (+116lbs)
120x3
160x3
200x1
245x1
285x1
315x1
345x1
375x1
400x1
350x5
Suspended Arched Back Cambered Squat Bar Goodmornings
245x3
295x3
335x3
385x0
355x1
45-degree Safety Squat Bar Hyperextensions
205x12 PR+2 reps
205x12
205x12
32 Minutes of Stretching
Comments: Let me preface this workout with some other junk first. I've been keeping an eye on how I've been doing since the BSG session as it combined a lot of stressors: lots of traveling, not sleeping in my bed and heavy, heavy lifting (especially yoke). Obviously some things recover faster than others but I have noticed some things like upper back soreness on the left side (happens with HAF yoke stuff). I've been working on recover by sleeping in a little and walking to work to get blood flowing to my legs and lower back (bruised toe not too happy about this though). Ok, on to the workout. Never done chains with the ssb and never done chains to a box so a lot of firsts here. Felt strong. Really happy with how this went as I managed to do just 5lbs less than my max to this box height with the chains (technically 1lbs more as 6lbs of the chains don't deload). Over 510lbs at the top which is fantastic. I'm really learning to grind out the squats. However, gm's were not as awesome. Everything felt heavy and I got mad when I couldn't get 385lbs off the straps. Didn't feel like doing back extensions but I was able to calm myself and rationalize that I had pretty much just done the same exercise with the box squats. Good thing I kept on trucking as I smashed 205lbs on back extensions (last time I had to fight to get 10 ugly reps) getting 12 on all three sets. Went home to stretch. I need to do some thinking in regards to gm's. With the addition of zercher harness stuff the following week (2 of the 3 variations are wide stance) I'm most likely going to do shoulder width stance instead of arched back gm's. Like I said, time for the thinking chair.
13.5" Safety Squat Bar Box Squats w/ Chains
No Chains
60x10
105x5
Add Chains (+50lbs)
105x5
Add Chains (+94lbs)
105x3
Add Chains (+116lbs)
120x3
160x3
200x1
245x1
285x1
315x1
345x1
375x1
400x1
350x5
Suspended Arched Back Cambered Squat Bar Goodmornings
245x3
295x3
335x3
385x0
355x1
45-degree Safety Squat Bar Hyperextensions
205x12 PR+2 reps
205x12
205x12
32 Minutes of Stretching
Comments: Let me preface this workout with some other junk first. I've been keeping an eye on how I've been doing since the BSG session as it combined a lot of stressors: lots of traveling, not sleeping in my bed and heavy, heavy lifting (especially yoke). Obviously some things recover faster than others but I have noticed some things like upper back soreness on the left side (happens with HAF yoke stuff). I've been working on recover by sleeping in a little and walking to work to get blood flowing to my legs and lower back (bruised toe not too happy about this though). Ok, on to the workout. Never done chains with the ssb and never done chains to a box so a lot of firsts here. Felt strong. Really happy with how this went as I managed to do just 5lbs less than my max to this box height with the chains (technically 1lbs more as 6lbs of the chains don't deload). Over 510lbs at the top which is fantastic. I'm really learning to grind out the squats. However, gm's were not as awesome. Everything felt heavy and I got mad when I couldn't get 385lbs off the straps. Didn't feel like doing back extensions but I was able to calm myself and rationalize that I had pretty much just done the same exercise with the box squats. Good thing I kept on trucking as I smashed 205lbs on back extensions (last time I had to fight to get 10 ugly reps) getting 12 on all three sets. Went home to stretch. I need to do some thinking in regards to gm's. With the addition of zercher harness stuff the following week (2 of the 3 variations are wide stance) I'm most likely going to do shoulder width stance instead of arched back gm's. Like I said, time for the thinking chair.
Tuesday, December 7, 2010
December 06, 2010 - DE UB
Dynamic Warm-ups
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
95x2
115x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
Neutral Grip Incline Dumbbell Presses
70'sx6
80'sx6
90'sx6
100'sx6
110'sx6 PR+5lbs & 3 reps
Bent Over Rear Delt Dumbbell Raises
75'sx12
75'sx12
75'sx12
42 Minutes of Stretching
Comments: I started the day pissed off. Didn't help that the leader chains were missing (I found them) from the chain box. I'll be keeping them in my gym bag from now on. My rage seemed to melt away as I was lifting. Push pressing went well. Two more weeks with this band tension. I'll be using a mini and monster mini clinched instead of the bucket loop setup. That should be 155lbs of band tension. I felt sloppy on incline but whatever. Definitely getting stronger. Sixth rep was one of the ugliest reps ever. Did my rear delt stuff. Then things turned around for me. I tried out a different viking press setup for the power rack and it works, even with the 45lbs plates on it. Excellent. I went home and did a ton of stretching. After hearing quite a few people telling me check the stone's weight again (as it was within 1% of 500lbs). It turns out that the last time it was still resting on the support board we used to roll it on to the scale. This time it was off and it came in at a marvelous 505.6lbs. Hell yeah, I have a 505lbs atlas stone!
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
95x2
115x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
Neutral Grip Incline Dumbbell Presses
70'sx6
80'sx6
90'sx6
100'sx6
110'sx6 PR+5lbs & 3 reps
Bent Over Rear Delt Dumbbell Raises
75'sx12
75'sx12
75'sx12
42 Minutes of Stretching
Comments: I started the day pissed off. Didn't help that the leader chains were missing (I found them) from the chain box. I'll be keeping them in my gym bag from now on. My rage seemed to melt away as I was lifting. Push pressing went well. Two more weeks with this band tension. I'll be using a mini and monster mini clinched instead of the bucket loop setup. That should be 155lbs of band tension. I felt sloppy on incline but whatever. Definitely getting stronger. Sixth rep was one of the ugliest reps ever. Did my rear delt stuff. Then things turned around for me. I tried out a different viking press setup for the power rack and it works, even with the 45lbs plates on it. Excellent. I went home and did a ton of stretching. After hearing quite a few people telling me check the stone's weight again (as it was within 1% of 500lbs). It turns out that the last time it was still resting on the support board we used to roll it on to the scale. This time it was off and it came in at a marvelous 505.6lbs. Hell yeah, I have a 505lbs atlas stone!
Monday, December 6, 2010
December 05, 2010 - DE LB
Dynamic Warm-ups
13.5” Safety Squat Bar Box Squats w/IW#3’s dbl
No Bands
60x10
105x2
155x2
205x2
255x2
Add Bands (+285lbs)
60x2
105x2
135x2
160x2
160x2
160x2
160x2
160x2
160x2
160x2
160x2
Barbell Hip Thrusts
385x5
455x5
525x5
595x5 PR+10lbs
Belt Squats
395x12 PR+15lbs
395x12
395x12
37 Minutes of Stretching
Comments: Didn't feel too bad considering the workout the day before. At least until I got around to weighing my new stone (ended up being 494lbs). My biceps just cramped right the hell up just rolling that thing. Luckily I wasn't doing anything that would need my arms for lifting today so I went as planned. Used the next level of band tension (285lbs) and that was a trip haha. My lower back and hips were beat to hell yesterday so I wasn't expecting anything out of the hip thrusts. I guess my lower back was more fatigued than hips since I got all the reps (slight readjustment for the last rep with 595lbs). Belt squats were tough, felt like my quads were keeping lightining contained and any moment would shoot bolts. Didn't realize it was that big of a jump from the last time. Got 11 on the last set, sat down, got mad and took a breath and got one more rep. Unfortunately as I was unloading the loading pin and putting weights away, a 75lbs plate landed on my right foot. That smarted but nothing is broken, just a little swollen and bruised. I was a bit worried when I saw some blood leaking through my sock but it was only a little spot. Should be fine in a few days.
13.5” Safety Squat Bar Box Squats w/IW#3’s dbl
No Bands
60x10
105x2
155x2
205x2
255x2
Add Bands (+285lbs)
60x2
105x2
135x2
160x2
160x2
160x2
160x2
160x2
160x2
160x2
160x2
Barbell Hip Thrusts
385x5
455x5
525x5
595x5 PR+10lbs
Belt Squats
395x12 PR+15lbs
395x12
395x12
37 Minutes of Stretching
Comments: Didn't feel too bad considering the workout the day before. At least until I got around to weighing my new stone (ended up being 494lbs). My biceps just cramped right the hell up just rolling that thing. Luckily I wasn't doing anything that would need my arms for lifting today so I went as planned. Used the next level of band tension (285lbs) and that was a trip haha. My lower back and hips were beat to hell yesterday so I wasn't expecting anything out of the hip thrusts. I guess my lower back was more fatigued than hips since I got all the reps (slight readjustment for the last rep with 595lbs). Belt squats were tough, felt like my quads were keeping lightining contained and any moment would shoot bolts. Didn't realize it was that big of a jump from the last time. Got 11 on the last set, sat down, got mad and took a breath and got one more rep. Unfortunately as I was unloading the loading pin and putting weights away, a 75lbs plate landed on my right foot. That smarted but nothing is broken, just a little swollen and bruised. I was a bit worried when I saw some blood leaking through my sock but it was only a little spot. Should be fine in a few days.
Sunday, December 5, 2010
December 04, 2010 - Events
Dynamic Warm-ups
Yoke
390x50'
390x50'
590x50'
590x50'
680x50'
770xpick
900xpick
1012x50' (5 drops)(PR+87lbs)
22" Pick Frame Carries
500x60'
702x60'
802x60'
Wheelbarrow/Sandbag Carry/Chain Drag Medley
1130x60'/250x60'/500x60'
Atlas Stones
No Tacky
250x3 (18") to 56"
Add Tacky
250x1 (18") to 56"/300x1 (20") to 52"/330x1 (20") to 49"/381x1 (20") to 49"/440x0 (21") to 40"
440x1 (21") to 49" (PR+9")
250x1 (18") to 56"/300x1 (20") to 52"/330x1 (20") to 49"/381x1 (20") to 49"/440x1 (21") to 40"
Comments: Heaviest training day ever. I went down to Andy's place Friday night after work (about four hours) and crashed on the couch. I woke up feeling like crap but felt better after an hour or so of being awake. Drove down to Brute Stength Gym (2.5 hours more) and arrived a little late at around 12:00. First thing set up was yoke. Me and Andy were going heavy. Mark said he wasn't (totally did). Also met Dave and Luke. Andy and I both had a goal of walking with a grand. I felt crappy warming up but I felt better. This yoke is a fantastic yoke to train super heavy on as it stays very balanced. Obviously not one to exclusively train on but great for an overload or kick in the pants session. The pick with 900lbs beltless felt super easy. Mark did 1012lbs first with no drops. Sick. Andy went next and made it look agonizing with multiple drops and a bloody nose about half way into it. I asked him how it felt compared to the pick he had done with 900lbs. He said the 112lbs extra were just concentrated death. My turn was next and he was right. It was jut awful, awful. Took a little over two minutes and five drops but I got 50' for an 87lbs PR. Awesome. Everything was sore from this, triceps and forearms were even sore. Up next was heavy frame carry. The frame is normally 19" but since Andy and I have heavy frames coming up that are 22", we set it up on 3" blocks to simulate contest conditions. We both wanted to go over 750lbs (my contest is 750, his is 800). Andy did 802lbs well and did a prowler drag (his event is medley). Awful to watch but awesome. I just did 802lbs on the frame. Got a little wobbly at the end but good. I shouldn't have to worry about this event and I can focus on working low picks for a while. To say my lower back was dead at this point is an understatement. I set up a three part medley using the wheelbarrow, a sandbag and a chain drag. I only did it once as it was a pain trying to move the wheelbarrow back around with 1130lbs on it. Then it was stones. I knew even with the warm-ups that this was going to be a tough and horrible time with stones. I tried out the Spider Tacky again and it works a lot better at room temperature. Still, very tough working with super dusty stones and a fatigued lowerback. I went right to the series I had planned to simulate the Battle at the Barn series. But I couldn't even lap the 440lbs stone. Stella tried to get me angry by saying if I can't get this one, how am I going to get my 500lbs one. I gave it another go but it was no good. I decided to try the 440lbs by itself to the 49" platform. It was a struggle to get it off my lap but I got it. A PR for that particular stone. Then Mark had to go and push me. He went through my stone series and loaded all the stones. Now I'm mad. Tired or not, I'm not going to be beaten. I got ready and went through the stone series again. I got the first four easy and then retacked for the 440lbs. Easy lap but hips and lower back were dead. I managed to get it onto the low 40" platform. Progress. Heavy series are a bit of a weakness so I will be hitting stone series for most of my stone training. Either that or reps. I got home late and went to bed. Hopefully I'll make it down there sometime between now and mid March for another fun one.
Yoke
390x50'
390x50'
590x50'
590x50'
680x50'
770xpick
900xpick
1012x50' (5 drops)(PR+87lbs)
22" Pick Frame Carries
500x60'
702x60'
802x60'
Wheelbarrow/Sandbag Carry/Chain Drag Medley
1130x60'/250x60'/500x60'
Atlas Stones
No Tacky
250x3 (18") to 56"
Add Tacky
250x1 (18") to 56"/300x1 (20") to 52"/330x1 (20") to 49"/381x1 (20") to 49"/440x0 (21") to 40"
440x1 (21") to 49" (PR+9")
250x1 (18") to 56"/300x1 (20") to 52"/330x1 (20") to 49"/381x1 (20") to 49"/440x1 (21") to 40"
Comments: Heaviest training day ever. I went down to Andy's place Friday night after work (about four hours) and crashed on the couch. I woke up feeling like crap but felt better after an hour or so of being awake. Drove down to Brute Stength Gym (2.5 hours more) and arrived a little late at around 12:00. First thing set up was yoke. Me and Andy were going heavy. Mark said he wasn't (totally did). Also met Dave and Luke. Andy and I both had a goal of walking with a grand. I felt crappy warming up but I felt better. This yoke is a fantastic yoke to train super heavy on as it stays very balanced. Obviously not one to exclusively train on but great for an overload or kick in the pants session. The pick with 900lbs beltless felt super easy. Mark did 1012lbs first with no drops. Sick. Andy went next and made it look agonizing with multiple drops and a bloody nose about half way into it. I asked him how it felt compared to the pick he had done with 900lbs. He said the 112lbs extra were just concentrated death. My turn was next and he was right. It was jut awful, awful. Took a little over two minutes and five drops but I got 50' for an 87lbs PR. Awesome. Everything was sore from this, triceps and forearms were even sore. Up next was heavy frame carry. The frame is normally 19" but since Andy and I have heavy frames coming up that are 22", we set it up on 3" blocks to simulate contest conditions. We both wanted to go over 750lbs (my contest is 750, his is 800). Andy did 802lbs well and did a prowler drag (his event is medley). Awful to watch but awesome. I just did 802lbs on the frame. Got a little wobbly at the end but good. I shouldn't have to worry about this event and I can focus on working low picks for a while. To say my lower back was dead at this point is an understatement. I set up a three part medley using the wheelbarrow, a sandbag and a chain drag. I only did it once as it was a pain trying to move the wheelbarrow back around with 1130lbs on it. Then it was stones. I knew even with the warm-ups that this was going to be a tough and horrible time with stones. I tried out the Spider Tacky again and it works a lot better at room temperature. Still, very tough working with super dusty stones and a fatigued lowerback. I went right to the series I had planned to simulate the Battle at the Barn series. But I couldn't even lap the 440lbs stone. Stella tried to get me angry by saying if I can't get this one, how am I going to get my 500lbs one. I gave it another go but it was no good. I decided to try the 440lbs by itself to the 49" platform. It was a struggle to get it off my lap but I got it. A PR for that particular stone. Then Mark had to go and push me. He went through my stone series and loaded all the stones. Now I'm mad. Tired or not, I'm not going to be beaten. I got ready and went through the stone series again. I got the first four easy and then retacked for the 440lbs. Easy lap but hips and lower back were dead. I managed to get it onto the low 40" platform. Progress. Heavy series are a bit of a weakness so I will be hitting stone series for most of my stone training. Either that or reps. I got home late and went to bed. Hopefully I'll make it down there sometime between now and mid March for another fun one.
Friday, December 3, 2010
December 02, 2010 - ME UB
Dynamic Warm-ups
12" Log Push Presses
90x5
90x5
120x3
150x3
180x3
200x1
220x1
240x1
255x1 PR+5lbs
270x1 PR+20lbs
285x0
285x1 PR+35lbs
295x0
295x0
252x4 PR+2lbs & 3 reps
Close Grip Rack Lockouts w/ IW#2's & #1's dbl (+255lbs)
55x3
105x3
145x3
195x3
235x2 PR+10lbs
Neutral Grip Pullups
bw+10x12
bw+10x12
bw+10x12
39 Minutes of Stretching
Comments: I was quite sore from the day before so I wasn't sure how I would do. I actually was contemplating switching to log strict pressing instead of push pressing due to my worries that I would do subpar. Overhead has been such a thorn in my side (as well as deadlift). I made myself do push pressing and I'm glad that I did. Big improvements on my shoulder and triceps strength. I got off balance on the first go with 285lbs so I knew I could get it in the next attempt. Almost had 295lbs the first try. Also one of the few times I've done reps (without a clean every rep) with a decent weight (I really suck at getting leg drive on log press). The fourth rep with 252lbs was just an awful grind with literally no leg drive. Granted I'm still a long way off from where I want to be on this lift but I can't be too upset with a 35lbs improvement. I think in a year I could hang in the Plat Plus shows in the overhead events if this keeps up. Always need to strive for more. Lockouts with bands were different. Unlike last time where 45lbs was an unwieldy thing, I was in control from the start. Could only get two with 235lbs but three shouldn't be an issue next time. Did pullups with a neutral grip again. While not a PR, (matches my PR) they were easy on the first set. Actually, it is a PR for this body weight as I was around 45lbs lighter when I was doing these for reps. Did a lot of stretching and packed for my trip to Brute Strength Gym this weekend.
12" Log Push Presses
90x5
90x5
120x3
150x3
180x3
200x1
220x1
240x1
255x1 PR+5lbs
270x1 PR+20lbs
285x0
285x1 PR+35lbs
295x0
295x0
252x4 PR+2lbs & 3 reps
Close Grip Rack Lockouts w/ IW#2's & #1's dbl (+255lbs)
55x3
105x3
145x3
195x3
235x2 PR+10lbs
Neutral Grip Pullups
bw+10x12
bw+10x12
bw+10x12
39 Minutes of Stretching
Comments: I was quite sore from the day before so I wasn't sure how I would do. I actually was contemplating switching to log strict pressing instead of push pressing due to my worries that I would do subpar. Overhead has been such a thorn in my side (as well as deadlift). I made myself do push pressing and I'm glad that I did. Big improvements on my shoulder and triceps strength. I got off balance on the first go with 285lbs so I knew I could get it in the next attempt. Almost had 295lbs the first try. Also one of the few times I've done reps (without a clean every rep) with a decent weight (I really suck at getting leg drive on log press). The fourth rep with 252lbs was just an awful grind with literally no leg drive. Granted I'm still a long way off from where I want to be on this lift but I can't be too upset with a 35lbs improvement. I think in a year I could hang in the Plat Plus shows in the overhead events if this keeps up. Always need to strive for more. Lockouts with bands were different. Unlike last time where 45lbs was an unwieldy thing, I was in control from the start. Could only get two with 235lbs but three shouldn't be an issue next time. Did pullups with a neutral grip again. While not a PR, (matches my PR) they were easy on the first set. Actually, it is a PR for this body weight as I was around 45lbs lighter when I was doing these for reps. Did a lot of stretching and packed for my trip to Brute Strength Gym this weekend.
Thursday, December 2, 2010
December 01, 2010 - ME LB
Dynamic Warm-ups
13" Rack Deadlifts w/ Light Bands quad
No Bands
135x5
185x5
225x3
275x3
315x3
365x3
Add Bands (+405lbs)
45x3
Add Straps
85x1
135x1
185x1
225x1
265x1
205x4
Zercher Harness Wide Stance Romanian Deadlifts
135x3
185x3
225x3
275x3
315x3
365x3
405x3
455x3
Glute Ham Raises
bw+15x12 PR+5lbs
bw+15x10
bw+15x8
34 Minutes of Stretching
Comments: Definitely a learning experience workout for me. Two new lifts, rack pulls against quadded light bands and lifts with the zercher harness. The band tension with quadded lights was a trip. My original guess (as I don't have light bands to test on my own time) was that they'd provide about 345lbs of tension. I was way off. Even the bar wanted to jump out of my hands double overhand. I actually broke out the straps for the last rep with the bar as it was already tearing off calluses. My forearms are still pretty beat from Husafell stone work from Sunday and with heavy frame planned for this Saturday I figured why fight it. I also plan on doing my rack pulls like my stiff legged sumo lifts; double overhand until it gets hard and then bring out the straps. I have no issues holding on to deadlifts and I want to work on getting my whole back stronger as well as keep me from twisting to one side. I tend to do that with rack pulls but not with deads from the floor. Back to the workout. I didn't know how much tension was on the bands but I knew it was a lot. Hard to tell as band tension tends to feel "heavier" than straight weight. Possibly because it wants to murder me. So I knew it was more than 345lbs and less than 500lbs. I was kind of worried I'd go out like a punk on these. So much pressure at lockout. I managed to lockout 265lbs and it took everything to push my hips through. Immediate soreness in my upper back. I was debating for a while for the down set whether to do 195lbs or 225lbs (still didn't know band tension) and Chad suggested 205lbs. Ended up being perfect (both weight wise and percent wise once I tested the tension). I felt like a I was wearing an angry backpack after that one. Tension ended up being 405lbs. Next was zercher harness stuff. Never used it before but I had already planned to incorporate different exercises using it to hit weaknesses. I'm really not sure what to call these but they seemed to look a lot like wide stance romanian deadlifts but with a harness. I had it on the low setting for the lower pins (has a high pins and low pins, low pins have two heights). First few sets were awkward and then I got into a groove. I worked very hard on keeping my back arched and pushing the glutes back. I always shorten the range of motion by rounding on pulls/bar in hand lifts so this was perfect. I estimated I'd not get to far into these but I was wrong and got in a lot of working sets. 455lbs was a sonofabitch to lockout for one, let alone three reps. I have two over variations for this harness that I'll be using but they will both be with the high setting on the lower pins which should be even tougher on the core. I have claw marks on my back from the harness haha. Decided to just go with 15lbs on ghr's even though 10lbs was tough last time. I fought tooth and nail for all of the reps. Obviously I'm staying at that weight for next time. I was pretty beat and went home to stretch.
13" Rack Deadlifts w/ Light Bands quad
No Bands
135x5
185x5
225x3
275x3
315x3
365x3
Add Bands (+405lbs)
45x3
Add Straps
85x1
135x1
185x1
225x1
265x1
205x4
Zercher Harness Wide Stance Romanian Deadlifts
135x3
185x3
225x3
275x3
315x3
365x3
405x3
455x3
Glute Ham Raises
bw+15x12 PR+5lbs
bw+15x10
bw+15x8
34 Minutes of Stretching
Comments: Definitely a learning experience workout for me. Two new lifts, rack pulls against quadded light bands and lifts with the zercher harness. The band tension with quadded lights was a trip. My original guess (as I don't have light bands to test on my own time) was that they'd provide about 345lbs of tension. I was way off. Even the bar wanted to jump out of my hands double overhand. I actually broke out the straps for the last rep with the bar as it was already tearing off calluses. My forearms are still pretty beat from Husafell stone work from Sunday and with heavy frame planned for this Saturday I figured why fight it. I also plan on doing my rack pulls like my stiff legged sumo lifts; double overhand until it gets hard and then bring out the straps. I have no issues holding on to deadlifts and I want to work on getting my whole back stronger as well as keep me from twisting to one side. I tend to do that with rack pulls but not with deads from the floor. Back to the workout. I didn't know how much tension was on the bands but I knew it was a lot. Hard to tell as band tension tends to feel "heavier" than straight weight. Possibly because it wants to murder me. So I knew it was more than 345lbs and less than 500lbs. I was kind of worried I'd go out like a punk on these. So much pressure at lockout. I managed to lockout 265lbs and it took everything to push my hips through. Immediate soreness in my upper back. I was debating for a while for the down set whether to do 195lbs or 225lbs (still didn't know band tension) and Chad suggested 205lbs. Ended up being perfect (both weight wise and percent wise once I tested the tension). I felt like a I was wearing an angry backpack after that one. Tension ended up being 405lbs. Next was zercher harness stuff. Never used it before but I had already planned to incorporate different exercises using it to hit weaknesses. I'm really not sure what to call these but they seemed to look a lot like wide stance romanian deadlifts but with a harness. I had it on the low setting for the lower pins (has a high pins and low pins, low pins have two heights). First few sets were awkward and then I got into a groove. I worked very hard on keeping my back arched and pushing the glutes back. I always shorten the range of motion by rounding on pulls/bar in hand lifts so this was perfect. I estimated I'd not get to far into these but I was wrong and got in a lot of working sets. 455lbs was a sonofabitch to lockout for one, let alone three reps. I have two over variations for this harness that I'll be using but they will both be with the high setting on the lower pins which should be even tougher on the core. I have claw marks on my back from the harness haha. Decided to just go with 15lbs on ghr's even though 10lbs was tough last time. I fought tooth and nail for all of the reps. Obviously I'm staying at that weight for next time. I was pretty beat and went home to stretch.
Tuesday, November 30, 2010
November 29, 2010
Walking – 31 minutes
Comments: Just late night walking for me. Really no point in doing a deload workout. Back to heavy stuff on Wednesday. Time does the opposite of what others say it does for them. Rarely am I relaxed. I feel anxious, ready to get back to lifting. Especially if I see or hear others are lifting heavy or hitting personal bests while I'm resting. But I got to keep that under control.
Comments: Just late night walking for me. Really no point in doing a deload workout. Back to heavy stuff on Wednesday. Time does the opposite of what others say it does for them. Rarely am I relaxed. I feel anxious, ready to get back to lifting. Especially if I see or hear others are lifting heavy or hitting personal bests while I'm resting. But I got to keep that under control.
Sunday, November 28, 2010
November 28, 2010 - Events
Dynamic Warm-ups
Yoke
440x75'
440x75'
530x75'
530x75'
620x75'
620x75'
Tire Flips
860x3
860x3
860+300x1
860+300x1
860+300x1
860+300x1
860+300x1
Keg Tosses
33x2
33x2
33x2
33x2
33x2
33x2
PLAY Stone Carries
300x40' (w/pick)
300x140' (turns at 70') PR+40'
300x221' (turns at 40') PR+121'
350x0 (w/pick)
350x60' (w/pick) PR+50lbs
Comments: Good to be back home. Got home at about 1:00 from Virginia so I was quite tired come morning. I didn't have access to weights while in VA for Thanksgiving but I did cut down a tree and split wood for about an hour and then went for a half hour walk. Went hiking for a little bit on Saturday. Felt tougher than last year with this extra 15lbs of weight I've added. Took quite a few naps out of boredom. Anyways, back to this workout. I was running a little late and as I drove by the Stable, I saw Joe leaving in the other direction. My first thought was ARGH!. Turns out Joe had to leave early to be with the family but Wes, Bill and Zack were there. I did some light, beltless yoke runs for speed. Felt good but I had the pick height up one too high so the yoke was nearly dragging if I didn't stay perfectly tight. I did some flips with the 860lbs and they were easy. I added the 300lbs tire to that. A bit tougher than expected so I decided to stick with it for several sets rather than try going heavier. Plus I was by myself after two flips with the combo tire setup. I didn't want to go after two events and the one I had in mind was just going to be awful so I did keg tosses again. I just took the two empty kegs and through them in sequence for six sets. Then it was time for the awful PLAY stone. I had told Andy we had a Husafell stone that was plateloadable. I figured I'd do some work with it as well make a demo. Despite my difficulties with it at first, I got many PR's on it. I'm most happy with the pick up and go with 350lbs after missing it. I want to be doing 400lbs off the ground in the future, especially to push Andy as he gets ready for the Arnold. I also cracked open the stone mold. Looks good but will need some sanding. Also sending out my entry form for Battle at the Barn III tomorrow. Looking forward to training with Andy and Mark at Brute Strength Gym this Saturday. These next couple weeks will be good.
Yoke
440x75'
440x75'
530x75'
530x75'
620x75'
620x75'
Tire Flips
860x3
860x3
860+300x1
860+300x1
860+300x1
860+300x1
860+300x1
Keg Tosses
33x2
33x2
33x2
33x2
33x2
33x2
PLAY Stone Carries
300x40' (w/pick)
300x140' (turns at 70') PR+40'
300x221' (turns at 40') PR+121'
350x0 (w/pick)
350x60' (w/pick) PR+50lbs
Comments: Good to be back home. Got home at about 1:00 from Virginia so I was quite tired come morning. I didn't have access to weights while in VA for Thanksgiving but I did cut down a tree and split wood for about an hour and then went for a half hour walk. Went hiking for a little bit on Saturday. Felt tougher than last year with this extra 15lbs of weight I've added. Took quite a few naps out of boredom. Anyways, back to this workout. I was running a little late and as I drove by the Stable, I saw Joe leaving in the other direction. My first thought was ARGH!. Turns out Joe had to leave early to be with the family but Wes, Bill and Zack were there. I did some light, beltless yoke runs for speed. Felt good but I had the pick height up one too high so the yoke was nearly dragging if I didn't stay perfectly tight. I did some flips with the 860lbs and they were easy. I added the 300lbs tire to that. A bit tougher than expected so I decided to stick with it for several sets rather than try going heavier. Plus I was by myself after two flips with the combo tire setup. I didn't want to go after two events and the one I had in mind was just going to be awful so I did keg tosses again. I just took the two empty kegs and through them in sequence for six sets. Then it was time for the awful PLAY stone. I had told Andy we had a Husafell stone that was plateloadable. I figured I'd do some work with it as well make a demo. Despite my difficulties with it at first, I got many PR's on it. I'm most happy with the pick up and go with 350lbs after missing it. I want to be doing 400lbs off the ground in the future, especially to push Andy as he gets ready for the Arnold. I also cracked open the stone mold. Looks good but will need some sanding. Also sending out my entry form for Battle at the Barn III tomorrow. Looking forward to training with Andy and Mark at Brute Strength Gym this Saturday. These next couple weeks will be good.
Tuesday, November 23, 2010
November 22, 2010 - DE UB
Dynamic Warm-ups
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
90x2
110x2
130x2
130x2
130x2
130x2
130x2
130x2
130x2
130x2
Double Overhand Axle Power Shrugs
225x3
265x3
305x3
345x3
385x3 PR+10lbs
Seated Rope Cable Face Pulls
105x12 PR+5lbs
105x12
105x12
36 Minutes of Stretching
Comments: Good session. Right calf muscle was very tight the day before so I intentionally missed the morning bus so I could walk on it and get some blood flowing into it. Still quite stiff. Not sure what happened as I got to the gym but my left ankle started to bother me, it felt as if I had been hit by something there. Some sets were good, some not so good on log push presses. Two more weeks at this band tension. Last set was picture perfect. Axle power shrugs were pretty good, got a lot of height on them up to 305lbs. Not so much on 345lbs. 385lbs was very tough to hold on to and really wanted to come out of my hands but I got the reps. Finished up with face pulls. I'm dropping the rear delt raises as the one arm rows hit the same area in a similar fasion. First set felt terrible but the last set was butter. These make my shoulders feel happy. Finished up with stretching. I'm most likely taking off Wednesday from lifting (I have a massage scheduled for after work) rather than do a deload workout. So next workout is most likely Sunday.
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
90x2
110x2
130x2
130x2
130x2
130x2
130x2
130x2
130x2
130x2
Double Overhand Axle Power Shrugs
225x3
265x3
305x3
345x3
385x3 PR+10lbs
Seated Rope Cable Face Pulls
105x12 PR+5lbs
105x12
105x12
36 Minutes of Stretching
Comments: Good session. Right calf muscle was very tight the day before so I intentionally missed the morning bus so I could walk on it and get some blood flowing into it. Still quite stiff. Not sure what happened as I got to the gym but my left ankle started to bother me, it felt as if I had been hit by something there. Some sets were good, some not so good on log push presses. Two more weeks at this band tension. Last set was picture perfect. Axle power shrugs were pretty good, got a lot of height on them up to 305lbs. Not so much on 345lbs. 385lbs was very tough to hold on to and really wanted to come out of my hands but I got the reps. Finished up with face pulls. I'm dropping the rear delt raises as the one arm rows hit the same area in a similar fasion. First set felt terrible but the last set was butter. These make my shoulders feel happy. Finished up with stretching. I'm most likely taking off Wednesday from lifting (I have a massage scheduled for after work) rather than do a deload workout. So next workout is most likely Sunday.
Sunday, November 21, 2010
November 21, 2010 - Events
Dynamic Warm-ups
Yoke
440x70'
530x70'
620x70'
710x70'
800x70' (1 drop)
Keg Tosses
33x6
33x6
33x6
14" Pick Frame Carries
305x70'
305x70'
485x73'
585x73'
665x0
625x73'
Comments: Kind of a fun workout today in Chambersburg. Joe was there and I had him watch my form on yoke. He says it's getting much better. It certainly feels like I'm moving more efficiently and quickly. Had to drop 800lbs once because it slid off my back. I forgot to chalk up my back was berated for it. Did all the yoke stuff beltless and it felt good. Didn't go too hard on keg tossing as I was feeling the weight swings from yesterday. My plan is to eventually get to doing 3x12 on the keg toss. Then it was frame carries. Joe had me using the low pick handles as my grip is strong but my pick sucks and seeing as how a fellow lifter was able to do much more weight on a higher pick after training on these, I thought that was a good idea. I also wore my regular shoes as opposed to my wrestling shoes so the pick would be even tougher. Broke 665lbs off the ground in the back but it was a no go. Got 625lbs no problem. I want to get over 700lbs from this height pick eventually. Went home and made my atlas stone. It should be a monster. Then raked up the neighbor's leaves. Workout tomorrow and then deload until next Sunday.
Yoke
440x70'
530x70'
620x70'
710x70'
800x70' (1 drop)
Keg Tosses
33x6
33x6
33x6
14" Pick Frame Carries
305x70'
305x70'
485x73'
585x73'
665x0
625x73'
Comments: Kind of a fun workout today in Chambersburg. Joe was there and I had him watch my form on yoke. He says it's getting much better. It certainly feels like I'm moving more efficiently and quickly. Had to drop 800lbs once because it slid off my back. I forgot to chalk up my back was berated for it. Did all the yoke stuff beltless and it felt good. Didn't go too hard on keg tossing as I was feeling the weight swings from yesterday. My plan is to eventually get to doing 3x12 on the keg toss. Then it was frame carries. Joe had me using the low pick handles as my grip is strong but my pick sucks and seeing as how a fellow lifter was able to do much more weight on a higher pick after training on these, I thought that was a good idea. I also wore my regular shoes as opposed to my wrestling shoes so the pick would be even tougher. Broke 665lbs off the ground in the back but it was a no go. Got 625lbs no problem. I want to get over 700lbs from this height pick eventually. Went home and made my atlas stone. It should be a monster. Then raked up the neighbor's leaves. Workout tomorrow and then deload until next Sunday.
Saturday, November 20, 2010
November 20, 2010 - DE LB
Dynamic Warm-ups
13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
110x2
160x2
210x2
210x2
210x2
210x2
210x2
210x2
210x2
210x2
Safety Squat Bar Lunges
180x5/5
210x5/5
240x5/5
270x5/5
Weight Swings
155x12
155x12
155x12
34 Minutes of Stretching
Comments: Slept in late (didn't mean to haha) and spent a good portion of my day setting things up for making the big atlas stone tomorrow (buying concrete, sand, securing insert, etc). When I got to the gym, I decided to go back to 3 exercises a workout, I just feel refreshed rather than beat to hell. Box squats felt good, upping the band tension next time and starting it over again. I wasn't sure how lunges would go since I've never done them with my ssb (always with the one at Max Fitness) but those concerns were unfounded as picked it back right where I left it haha. Weight swings are still giving me fits. I'm going to stay at this weight until I can do these all in a seamless clip (I always get off balance at this weight). I know I can do it as the last six reps of the last set were perfect. Finished up with stretching.
13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
110x2
160x2
210x2
210x2
210x2
210x2
210x2
210x2
210x2
210x2
Safety Squat Bar Lunges
180x5/5
210x5/5
240x5/5
270x5/5
Weight Swings
155x12
155x12
155x12
34 Minutes of Stretching
Comments: Slept in late (didn't mean to haha) and spent a good portion of my day setting things up for making the big atlas stone tomorrow (buying concrete, sand, securing insert, etc). When I got to the gym, I decided to go back to 3 exercises a workout, I just feel refreshed rather than beat to hell. Box squats felt good, upping the band tension next time and starting it over again. I wasn't sure how lunges would go since I've never done them with my ssb (always with the one at Max Fitness) but those concerns were unfounded as picked it back right where I left it haha. Weight swings are still giving me fits. I'm going to stay at this weight until I can do these all in a seamless clip (I always get off balance at this weight). I know I can do it as the last six reps of the last set were perfect. Finished up with stretching.
Friday, November 19, 2010
November 19, 2010
Walking – 33 minutes
Comments: Nice and cool out today. My lead insert arrived today. Weighted it and it came out to 44lbs. It was advertised as 50lbs but seeing as how they got them from another place that sells 45lbs inserts, I guess that makes sense. It should still be enough with the 22lbs I have to make a +500lbs atlas stone. If not, I got a lot of iron plates. Plan on making this sumbitch tomorrow.
Comments: Nice and cool out today. My lead insert arrived today. Weighted it and it came out to 44lbs. It was advertised as 50lbs but seeing as how they got them from another place that sells 45lbs inserts, I guess that makes sense. It should still be enough with the 22lbs I have to make a +500lbs atlas stone. If not, I got a lot of iron plates. Plan on making this sumbitch tomorrow.
November 18, 2010 - ME UB
Dynamic Warm-ups
Swiss Bar Floor Presses
45x10
95x5
135x3
165x3
195x3
225x3
255x1
275x1
295x1
315x1
330x1
340x1
Axle Incline Rack Half Presses w/ IW#1's dbl (+95lbs)
72x3
92x3
115x3
135x3
155x3
175x3
195x1
One Arm Dumbbell Rows (straps)
140x12/12 PR+5lbs
140x12/12
140x12/12
Seated Rope Cable Face Pulls
80x12
90x12
100x12
37 Minutes of Stretching
Comments: Pretty good workout. Swiss bar was awkward to unrack (first time doing that as the first time I used it I was doing them suspended from chest level). That will take some getting used to I'm sure. Always takes me a bit to get warmed up on straight weight bench lifts. Got 340lbs which is 10lbs off my barbell max. Probably had another 5lbs in me but no reason to go for that when I had just barely got the previous rep. Probably could have done five reps with 306lbs but I screwed up the second rep and wasted a lot of energy. Next exercise was another new one. I picked it up from reading Clint Darden's log on Elitefts. Essentially a partial incline press off of pins with an axle and band tension. He's using a different band rigging setup so I just went with what I thought might be similar. I also didn't know how I would do so I started really light (and forgot to add the micro weights to make the bar 75lbs). I was quite surprised that I was able to do 175lbs for a solid triple and to find how hard this exercise hits the shoulders and triceps. Definitely a keeper. Went on to an exercise I haven't done in a while; one arm db rows. I figured I wouldn't have lost any strength on these and I was right; did 140lbs for three sets of 12 with some effort. I then did a twist on an old lift by doing face pulls on the rowing stack. In the past, I had done it using the pressdown stack that only goes up to 150lbs and feels much lighter than the row stack and pulldown stacks. These felt good. Went home and stretched.
Swiss Bar Floor Presses
45x10
95x5
135x3
165x3
195x3
225x3
255x1
275x1
295x1
315x1
330x1
340x1
Axle Incline Rack Half Presses w/ IW#1's dbl (+95lbs)
72x3
92x3
115x3
135x3
155x3
175x3
195x1
One Arm Dumbbell Rows (straps)
140x12/12 PR+5lbs
140x12/12
140x12/12
Seated Rope Cable Face Pulls
80x12
90x12
100x12
37 Minutes of Stretching
Comments: Pretty good workout. Swiss bar was awkward to unrack (first time doing that as the first time I used it I was doing them suspended from chest level). That will take some getting used to I'm sure. Always takes me a bit to get warmed up on straight weight bench lifts. Got 340lbs which is 10lbs off my barbell max. Probably had another 5lbs in me but no reason to go for that when I had just barely got the previous rep. Probably could have done five reps with 306lbs but I screwed up the second rep and wasted a lot of energy. Next exercise was another new one. I picked it up from reading Clint Darden's log on Elitefts. Essentially a partial incline press off of pins with an axle and band tension. He's using a different band rigging setup so I just went with what I thought might be similar. I also didn't know how I would do so I started really light (and forgot to add the micro weights to make the bar 75lbs). I was quite surprised that I was able to do 175lbs for a solid triple and to find how hard this exercise hits the shoulders and triceps. Definitely a keeper. Went on to an exercise I haven't done in a while; one arm db rows. I figured I wouldn't have lost any strength on these and I was right; did 140lbs for three sets of 12 with some effort. I then did a twist on an old lift by doing face pulls on the rowing stack. In the past, I had done it using the pressdown stack that only goes up to 150lbs and feels much lighter than the row stack and pulldown stacks. These felt good. Went home and stretched.
Thursday, November 18, 2010
November 17, 2010 - ME LB
Dynamic Warm-ups
Reverse Band Squats w/ IW#1's dbl
No Bands
45x10
95x5
Add Bands (-95lbs)
135x5
185x3
225x3
275x3
315x3
365x1
405x1
455x1
495x1
525x1
555x1
500x4
Suspended Cambered Squat Bar Goodmornings
215x3
265x3
305x3
355x3
395x1
45-degree Safety Squat Bar Hyperextensions
205x10 PR+5lbs
205x8
205x8
Pulldown Abs
175x12 PR+5lbs
175x12
175x10
30 Minutes of Stretching
Comments: Workout took a little longer than I planned. The Spud Inc, rack straps arrived today (that was fast) so I was able to use them. My knees were achy and my hips didn't feel that great warming up. Got 555lbs on reverse band squats. The last time I did reverse band squats I was using a different band tension (-135lbs) and setup so I can't really compare the two lifts. About popped my eyes out on 555lbs haha. Did four tough reps with 500lbs and I'm sure I could've done one more but figured it was better to move on. I feel I'm very close to a 500lbs squat now. Now this is where I encountered the time vampire that was setting up the rack straps. First off, I can't use the rack saver and rack strap combo since I'm too tall and my rack is too short. Then it was getting it just the right height for gm's. When that was set, I thought I was home free but I was wrong. See when I lifted up the cambered bar, the straps didn't stay with the bar and it got snagged coming down. I fixed that by wrapping the mini bands around the straps and the bar (it worked for the one side and I had to fix the other side a set later, ugh). So not the best first workout with the straps. I need to check some form vids of cambered bar gm's so I can get the same bar placement on my back every time (my cambered bar is thick, maybe I'll save up for "real" one). Back extensions were unbelievably tough. So were abs. Finished up with stretching.
Reverse Band Squats w/ IW#1's dbl
No Bands
45x10
95x5
Add Bands (-95lbs)
135x5
185x3
225x3
275x3
315x3
365x1
405x1
455x1
495x1
525x1
555x1
500x4
Suspended Cambered Squat Bar Goodmornings
215x3
265x3
305x3
355x3
395x1
45-degree Safety Squat Bar Hyperextensions
205x10 PR+5lbs
205x8
205x8
Pulldown Abs
175x12 PR+5lbs
175x12
175x10
30 Minutes of Stretching
Comments: Workout took a little longer than I planned. The Spud Inc, rack straps arrived today (that was fast) so I was able to use them. My knees were achy and my hips didn't feel that great warming up. Got 555lbs on reverse band squats. The last time I did reverse band squats I was using a different band tension (-135lbs) and setup so I can't really compare the two lifts. About popped my eyes out on 555lbs haha. Did four tough reps with 500lbs and I'm sure I could've done one more but figured it was better to move on. I feel I'm very close to a 500lbs squat now. Now this is where I encountered the time vampire that was setting up the rack straps. First off, I can't use the rack saver and rack strap combo since I'm too tall and my rack is too short. Then it was getting it just the right height for gm's. When that was set, I thought I was home free but I was wrong. See when I lifted up the cambered bar, the straps didn't stay with the bar and it got snagged coming down. I fixed that by wrapping the mini bands around the straps and the bar (it worked for the one side and I had to fix the other side a set later, ugh). So not the best first workout with the straps. I need to check some form vids of cambered bar gm's so I can get the same bar placement on my back every time (my cambered bar is thick, maybe I'll save up for "real" one). Back extensions were unbelievably tough. So were abs. Finished up with stretching.
Tuesday, November 16, 2010
November 15, 2010 - DE UB
Dynamic Warm-ups
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
95x2
125x2
125x2
125x2
125x2
125x2
125x2
125x2
125x2
Neutral Grip Incline Dumbbell Presses
70'sx10
80'sx10
90'sx10
100'sx10 PR+1 rep
Standing Dumbbell Lateral Raises
45'sx12 PR+2.5lbs
45'sx12
45'sx12
Bent Over Rear Delt Dumbbell Raises
75'sx12
75'sx12
75'sx12
35 Minutes of Stretching
Comments: As I said before, I'm still working on some things but I'm getting closer to finalizing my workout plans. Lower back was still kind of stiff but much better than the day before but my knees were still achy. Took awhile to get into a push pressing groove. Lots of reps on incline. Improved by one rep which is good since that attempt was fresh while this was after three sets. Making progress. First set of laterals sucked. Had issues with people walking right by me as I was lifting my arms on rear delts. I'll be sticking at both weights for next week. Went home to stretch.
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
95x2
125x2
125x2
125x2
125x2
125x2
125x2
125x2
125x2
Neutral Grip Incline Dumbbell Presses
70'sx10
80'sx10
90'sx10
100'sx10 PR+1 rep
Standing Dumbbell Lateral Raises
45'sx12 PR+2.5lbs
45'sx12
45'sx12
Bent Over Rear Delt Dumbbell Raises
75'sx12
75'sx12
75'sx12
35 Minutes of Stretching
Comments: As I said before, I'm still working on some things but I'm getting closer to finalizing my workout plans. Lower back was still kind of stiff but much better than the day before but my knees were still achy. Took awhile to get into a push pressing groove. Lots of reps on incline. Improved by one rep which is good since that attempt was fresh while this was after three sets. Making progress. First set of laterals sucked. Had issues with people walking right by me as I was lifting my arms on rear delts. I'll be sticking at both weights for next week. Went home to stretch.
Monday, November 15, 2010
November 14, 2010 - DE LB
Dynamic Warm-ups
13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
105x2
155x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
Barbell Hip Thrusts
335x3
405x3
475x3
545x3
615x3 PR+10lbs
Weight Swings
105x12
130x12
155x12
36 Minutes of Stretching
Comments: Lower back was very stiff today. My grandparents have been staying with us for the past few days (they are moving back up here) so I've been sleeping on the "guest bed" which is not very supportive. So my back, shoulders and knees have been a tad achy. I'll have to tough it out until next Wednesday (of course then I'm going to be visiting cousins in Virginia for Thanksgiving until Saturday). Anway, on to the workout. Definitely a more organized workout than yesterday. Bad lower back pump on the squats but pushed through it. One more week before I drop the weight down and up the band tension to 280lbs. First two sets of hip thrusts sucked; 335lbs was so light it came off my hips (ouch) so I had to slow that down and the 405lbs got off balance. Didn't feel it until the set with 545lbs. 615lbs was very tough but got three. One of the changes I've been working on (and still working on) is switching up the assistance lifts. Tried out weight swings (loading pin with a t-handle). I didn't count the reps until the weight got to shoulder level. First set was too easy so I increased the weight. Figured I'd up it some more and that was a tough set. I'll use that weight for all three sets next time I do it. Raked the neighbor's leaves and then stretched.
13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
105x2
155x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
Barbell Hip Thrusts
335x3
405x3
475x3
545x3
615x3 PR+10lbs
Weight Swings
105x12
130x12
155x12
36 Minutes of Stretching
Comments: Lower back was very stiff today. My grandparents have been staying with us for the past few days (they are moving back up here) so I've been sleeping on the "guest bed" which is not very supportive. So my back, shoulders and knees have been a tad achy. I'll have to tough it out until next Wednesday (of course then I'm going to be visiting cousins in Virginia for Thanksgiving until Saturday). Anway, on to the workout. Definitely a more organized workout than yesterday. Bad lower back pump on the squats but pushed through it. One more week before I drop the weight down and up the band tension to 280lbs. First two sets of hip thrusts sucked; 335lbs was so light it came off my hips (ouch) so I had to slow that down and the 405lbs got off balance. Didn't feel it until the set with 545lbs. 615lbs was very tough but got three. One of the changes I've been working on (and still working on) is switching up the assistance lifts. Tried out weight swings (loading pin with a t-handle). I didn't count the reps until the weight got to shoulder level. First set was too easy so I increased the weight. Figured I'd up it some more and that was a tough set. I'll use that weight for all three sets next time I do it. Raked the neighbor's leaves and then stretched.
Saturday, November 13, 2010
November 13, 2010 - Events?
Dynamic Warm-ups
18" Pick Farmers Walks
276x100' (turn at 50')
316x50'
366x50' PR+13lbs
406x0
406x0
406x0
Sandbag/Keg/Prowler Medleys
225x60'/250x60'/P+270x60'
225x60'/250x60'/P+270x60'
Comments: This was just a stupid workout. I honestly had no real plans for this workout and Jon was planning on just doing farmer's and stones. I guess it started out alright, I jumped in at 276lbs no warm-up (Lou and I were late and I didn't want to have Jon strip it down) and that wasn't too bad. I got talked into going for a max on farmers and 366lbs wasn't bad. I royally suck at the pick. I foolishly tried 406lbs three times when I should have just done the one attempt. Of course those misses drained me and messed with my head. I was just out of it then. At that point it came down to Jon, Lou and I deciding what to do next and it got tossed around from stones, to no stones, to tire, no tire, tire again, zercher carries, why not conan's wheel, no zercher carries and then why not just go to Chipolte? I was perfectly content to call it there, go home and contemplate and rest. But Lou wanted to do some cardio with the tire. My shoulders are still recovering from last weekend. So I set up a little light medley. I need to rest.
18" Pick Farmers Walks
276x100' (turn at 50')
316x50'
366x50' PR+13lbs
406x0
406x0
406x0
Sandbag/Keg/Prowler Medleys
225x60'/250x60'/P+270x60'
225x60'/250x60'/P+270x60'
Comments: This was just a stupid workout. I honestly had no real plans for this workout and Jon was planning on just doing farmer's and stones. I guess it started out alright, I jumped in at 276lbs no warm-up (Lou and I were late and I didn't want to have Jon strip it down) and that wasn't too bad. I got talked into going for a max on farmers and 366lbs wasn't bad. I royally suck at the pick. I foolishly tried 406lbs three times when I should have just done the one attempt. Of course those misses drained me and messed with my head. I was just out of it then. At that point it came down to Jon, Lou and I deciding what to do next and it got tossed around from stones, to no stones, to tire, no tire, tire again, zercher carries, why not conan's wheel, no zercher carries and then why not just go to Chipolte? I was perfectly content to call it there, go home and contemplate and rest. But Lou wanted to do some cardio with the tire. My shoulders are still recovering from last weekend. So I set up a little light medley. I need to rest.
Friday, November 12, 2010
November 12, 2010
Walking – 30 minutes
Comments: Nice and cool out today while walking. Still doing some plotting and planning with my workouts. I was hoping the lead insert would arrive today but it didn't.
Comments: Nice and cool out today while walking. Still doing some plotting and planning with my workouts. I was hoping the lead insert would arrive today but it didn't.
Thursday, November 11, 2010
November 11, 2010 - ME UB
Dynamic Warm-ups
Axle Strict Presses w/ Chains
No Chains
75x5
Add Chains (+28lbs)
75x5
Add Chains (+50lbs)
75x3
Add Chains (+72lbs)
75x3
Add Chains (+94lbs)
75x3
Add Chains (+116lbs)
75x1
95x1
115x1
135x1
155x1
175x1
146x3
Close Grip Rack Lockouts
295x3
335x3
385x3
425x3
475x3 PR+2 reps
Pullups
bw+5x12
(Neutral Grip)
bw+5x12
bw+5x12
33 Minutes of Stretching
Comments: Pretty much needed a crowbar to pry me out of behind today. So tired. I have some more thinking and sorting to do. Felt awful going to the gym but the sluggishness turned to anger seeing that some jag-off had jammed a carabiner on to one of the chains. Took some effort to force it off. Pressing felt good. Did 10lbs more than what I've done with a barbell. 175lbs was a grinder to lockout and even when I locked it out, it wasn't a sure thing. Got three on the downset and really fought for a fourth but it wasn't happening. Lockouts were strong, got all three reps with 475lbs. Started doing pullups but they really bothered my biceps. I tested something out and went upstairs to use the parallel grip. What do you know, no pain. With that out of the way, did two easy sets this style. Finished up with stretching. Ate at Chipolte's and got two free burritos for being a fatass and eating three burritos in one sitting in like 15 minutes.
Axle Strict Presses w/ Chains
No Chains
75x5
Add Chains (+28lbs)
75x5
Add Chains (+50lbs)
75x3
Add Chains (+72lbs)
75x3
Add Chains (+94lbs)
75x3
Add Chains (+116lbs)
75x1
95x1
115x1
135x1
155x1
175x1
146x3
Close Grip Rack Lockouts
295x3
335x3
385x3
425x3
475x3 PR+2 reps
Pullups
bw+5x12
(Neutral Grip)
bw+5x12
bw+5x12
33 Minutes of Stretching
Comments: Pretty much needed a crowbar to pry me out of behind today. So tired. I have some more thinking and sorting to do. Felt awful going to the gym but the sluggishness turned to anger seeing that some jag-off had jammed a carabiner on to one of the chains. Took some effort to force it off. Pressing felt good. Did 10lbs more than what I've done with a barbell. 175lbs was a grinder to lockout and even when I locked it out, it wasn't a sure thing. Got three on the downset and really fought for a fourth but it wasn't happening. Lockouts were strong, got all three reps with 475lbs. Started doing pullups but they really bothered my biceps. I tested something out and went upstairs to use the parallel grip. What do you know, no pain. With that out of the way, did two easy sets this style. Finished up with stretching. Ate at Chipolte's and got two free burritos for being a fatass and eating three burritos in one sitting in like 15 minutes.
November 10, 2010 - ME LB
Dynamic Warm-ups
Deadlifts
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
585x1
625x0
527x3
Safety Squat Bar Step Ups
85x3/3
105x3/3
125x3/3
145x3/3
165x3/3
185x3/3
205x3/3
Glute Ham Raises
bw+10x12 PR+5lbs
bw+10x12
bw+10x12
36 Minutes of Stretching
Comments: At the time, I was very, very pissed off with how this workout went but now that I've had time to reflect on it, I'm not as pissed. I was actually debating whether to do banded rack pulls and save going for a max on deadlifts until after Thanksgiving break. Well everything felt good and easy. I felt like I could do 405 for 20. Hell I did 545lbs double overhand. But 585lbs felt pretty tough. That made me angry. My goal was 625lbs. I had to get that. I'm so much stronger than I was back in late march when I got 605lbs. I set up for 625lbs and pulled. Only came up a few inches. Disgusted with that and nearly killed all motivation for the workout (I hate when I get like that). Did 527lbs for my downset (based off of 585lbs) and was going to stop at two reps but luckily Bentz was yelling at me and I pulled another rep for a triple. I felt like crap even doing step ups. I started way too light on those and didn't feel like I was doing anything until 185lbs. Probably not going to keep those. Ghrs were tough but I got all the reps with 10lbs and went home to stretch.
Now upon reflection, I can see some places where I went wrong. I am stronger than last time but I couldn't show it on the deadlift. Grip was stronger, hips were stronger, legs were stronger but back was fatigued. My dad reminded me that I had done heavy atlas stones on Saturday and then did heavy simulated car deadlifts on Sunday. I had even told him that the simulated car deadlift rep felt tougher than the car deadlift I had done at Brute Strength (which was around 700lbs in hand). Also I have changed how I pull. Before I just did a grip and rip style pull but it has become more and more apparent that this style isn't the most beneficial in strongman events. In most pulling based events, I have to set my grip and can't do the grip and rip. That is why I'm now using a deadlift bar for deadlifts and using straps for the rack pulls to get used to being fast from a dead start. That actually seems to knock a bit off my pull doing it that way as well. Back in March I did 495lbs this style and it felt slow so I went back to grip and rip (ended up pulling 605lbs). That 495lbs felt like 545lbs today and 585lbs felt tougher than 585lbs grip and rip style. So in actuality, my dead start style deadlift could have been closer to 545lbs but that is just speculation. I will be using this style of pull from now on so I had best get used to it. Obviously, I'll need to make some tweaks to allow for adequate recover. May have to drop simulated car deads for something that isn't so tough on the lower back. We'll see.
Deadlifts
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
585x1
625x0
527x3
Safety Squat Bar Step Ups
85x3/3
105x3/3
125x3/3
145x3/3
165x3/3
185x3/3
205x3/3
Glute Ham Raises
bw+10x12 PR+5lbs
bw+10x12
bw+10x12
36 Minutes of Stretching
Comments: At the time, I was very, very pissed off with how this workout went but now that I've had time to reflect on it, I'm not as pissed. I was actually debating whether to do banded rack pulls and save going for a max on deadlifts until after Thanksgiving break. Well everything felt good and easy. I felt like I could do 405 for 20. Hell I did 545lbs double overhand. But 585lbs felt pretty tough. That made me angry. My goal was 625lbs. I had to get that. I'm so much stronger than I was back in late march when I got 605lbs. I set up for 625lbs and pulled. Only came up a few inches. Disgusted with that and nearly killed all motivation for the workout (I hate when I get like that). Did 527lbs for my downset (based off of 585lbs) and was going to stop at two reps but luckily Bentz was yelling at me and I pulled another rep for a triple. I felt like crap even doing step ups. I started way too light on those and didn't feel like I was doing anything until 185lbs. Probably not going to keep those. Ghrs were tough but I got all the reps with 10lbs and went home to stretch.
Now upon reflection, I can see some places where I went wrong. I am stronger than last time but I couldn't show it on the deadlift. Grip was stronger, hips were stronger, legs were stronger but back was fatigued. My dad reminded me that I had done heavy atlas stones on Saturday and then did heavy simulated car deadlifts on Sunday. I had even told him that the simulated car deadlift rep felt tougher than the car deadlift I had done at Brute Strength (which was around 700lbs in hand). Also I have changed how I pull. Before I just did a grip and rip style pull but it has become more and more apparent that this style isn't the most beneficial in strongman events. In most pulling based events, I have to set my grip and can't do the grip and rip. That is why I'm now using a deadlift bar for deadlifts and using straps for the rack pulls to get used to being fast from a dead start. That actually seems to knock a bit off my pull doing it that way as well. Back in March I did 495lbs this style and it felt slow so I went back to grip and rip (ended up pulling 605lbs). That 495lbs felt like 545lbs today and 585lbs felt tougher than 585lbs grip and rip style. So in actuality, my dead start style deadlift could have been closer to 545lbs but that is just speculation. I will be using this style of pull from now on so I had best get used to it. Obviously, I'll need to make some tweaks to allow for adequate recover. May have to drop simulated car deads for something that isn't so tough on the lower back. We'll see.
Monday, November 8, 2010
November 08, 2010 - DE UB
Dynamic Warm-ups
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
90x2
120x2
120x2
120x2
120x2
120x2
120x2
120x2
120x2
Double Overhand Axle Power Shrugs
230x5
270x5
310x5
350x5
Bent Over Rear Delt Dumbbell Raises
75'sx12
75'sx12
75'sx12
37 Minutes of Stretching
Comments: Ok lifting. Shoulders felt achy at the start. I actually spent quite a bit of time working on a new setup for the viking press after seeing how successful the setup for the car deadlift worked out (I am stubborn and persistent). It actually works even though it does require some rearranging of squat racks and what not so I guess I can add that lift back in to the rotation. I did quite a bit of tinkering with my training. May have some more but probably not. Log pressing was okay, besides the stiff shoulders at the start. I decided to drop log cleans as they are more a brute strength related thing and quite a few other exercises should help that. I'll be rotating between axle cleans/continentals and power shrugs with the axle double overhand style. The shrugs aren't too taxing but I have to take just as much rest as I would for other exercises to let the grip recover enough. Pleased with how these went. Finished up with rear delts (which took a while since people kept stealing my bench) and a good amount of stretching.
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
90x2
120x2
120x2
120x2
120x2
120x2
120x2
120x2
120x2
Double Overhand Axle Power Shrugs
230x5
270x5
310x5
350x5
Bent Over Rear Delt Dumbbell Raises
75'sx12
75'sx12
75'sx12
37 Minutes of Stretching
Comments: Ok lifting. Shoulders felt achy at the start. I actually spent quite a bit of time working on a new setup for the viking press after seeing how successful the setup for the car deadlift worked out (I am stubborn and persistent). It actually works even though it does require some rearranging of squat racks and what not so I guess I can add that lift back in to the rotation. I did quite a bit of tinkering with my training. May have some more but probably not. Log pressing was okay, besides the stiff shoulders at the start. I decided to drop log cleans as they are more a brute strength related thing and quite a few other exercises should help that. I'll be rotating between axle cleans/continentals and power shrugs with the axle double overhand style. The shrugs aren't too taxing but I have to take just as much rest as I would for other exercises to let the grip recover enough. Pleased with how these went. Finished up with rear delts (which took a while since people kept stealing my bench) and a good amount of stretching.
Sunday, November 7, 2010
November 07, 2010 - DE LB
Dynamic Warm-ups
13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
105x2
155x2
200x2
200x2
200x2
200x2
200x2
200x2
200x2
200x2
Simulated Car Deadlifts w/ Chains (+110lbs)
230x3
270x3
320x3
360x1
Belt Squats
380x12 PR+10lbs
380x12
380x12
Comments: Ok workout. Took a while to set things up because once I set up the box squats and started setting up for the simulated car deadlifts, some trainer took down my set up to show someone how to box squat. Kind of annoying but whatever, I don't own the gym. Box squats went well. I did a different setup for the simulated car deadlifts on the suggestion from a friend. I stupidly underestimated how much of change this would make to the lift. I thought I could do much heavier weight but I was dead wrong. This tweak actually made it a lot tougher. Keeping this setup. Finished up with belt squats which didn't feel that bad considering yesterday. Didn't have time to stretch but I did rake the neighbor's yard for a nice cool down.
13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
105x2
155x2
200x2
200x2
200x2
200x2
200x2
200x2
200x2
200x2
Simulated Car Deadlifts w/ Chains (+110lbs)
230x3
270x3
320x3
360x1
Belt Squats
380x12 PR+10lbs
380x12
380x12
Comments: Ok workout. Took a while to set things up because once I set up the box squats and started setting up for the simulated car deadlifts, some trainer took down my set up to show someone how to box squat. Kind of annoying but whatever, I don't own the gym. Box squats went well. I did a different setup for the simulated car deadlifts on the suggestion from a friend. I stupidly underestimated how much of change this would make to the lift. I thought I could do much heavier weight but I was dead wrong. This tweak actually made it a lot tougher. Keeping this setup. Finished up with belt squats which didn't feel that bad considering yesterday. Didn't have time to stretch but I did rake the neighbor's yard for a nice cool down.
Saturday, November 6, 2010
November 06, 2010 - Events
Dynamic Warm-ups
3” Dumbbell Two-Arm Clean One-Arm Presses
115x3/3
115x3/3
115x2/2
115x3/3
115x3/3
135x1/1
12" Log/Axle/3" Dumbbell Press Medley
250x1/272x1/135x1/1
Plate Loaded "Tiny Tim" Tire
600x3
600x3
800x1
800x1
800x1
850x1
900x1
1000x1
1000x1
Atlas Stone Loads Over Yoke
No Tacky
230x2 (18") to 50" (Shouldered)
295x2 (20") to 50"
Add Tacky
420x1 (22") to 50"
370x5 (20") to 50" PR+30lbs & 3 reps
420x1 (22") to 50"
420x0 (22") to 57" (So Close!)
Prowler Runs
Prowler+190x80'
Prowler+190x80'
Prowler+190x80'
Prowler+190x80'
Comments: Went down to Bel Air, Maryland, to train today as the Sunday crew was going to be sparse and doing an easy workout to deload for Nats. Also I'd have a chance to train with Andy Deck again. I had been told the plan was pressing, tire, stones and conditioning. My biceps were still kind of achy and I wasn't looking forward to any of these events. My upperback on the left side just cramped up while I was warming up. Eight people were out to train. Pressing was inside. My plan was just to do some form work with the big dumbbell (3" handle, 11" bells) which gave me nice bruises right below my wrists. But I felt like I was pussyfooting around and did the medley that was laid out. I tried to use just push pressing and minimal leg drive on the log and axle. 9lbs PR on the log for a push press and it was incredibly easy and 31lbs PR for the axle (I used very little legs). Dumbbell was easy. Shoulders have definitely gotten stronger since I switched to strict and push pressing. The tire they had was tall man's kryptonite. It was low, short and thin. It was just awful and I was making up swear words to describe it. The "normies" did a set of ten but I was having none of that with how short "Tiny Tim" was and with my biceps. Since my next contest has a heavy tire to flip, I elected to do singles with weights added to Tiny Time. Worked up to 1000lbs (most that will fit) for two singles. The first single was awful until just switched to a narrow grip and just muscled it up. Steve, Jeff and Andy made it look easy. Then it was on to stones. I didn't plan on doing stones and had forgotten to bring my stone stuff (besides my shoes and tacky shorts). I shouldered the 230lbs stone twice and almost had the 295lbs one but it rolled to the side. Steve's stones are hippy stones in that they live outside in the elements so they are dirty and dusty. The 345lbs stone had mud on it and the 370lbs "Death Star" (has a small crater in it) was the dirtiest looking stone I've seen. The 420lbs stone looked cleanish. No one had lifted the 420lbs 22" stone so of course I had to do it. Pat had some of this new fangled "Spider Tacky" so I tried that. It was like tearing a sticky squirrel in half with oven mitts on. And the oven mitts are also sticky. So I felt that I could probably just palm the stone but actually most of it jumped ship to the stone when I tried to pick it up. Made it quite difficult to lap and load it but it went up. Luckily someone had normal tacky and I used it to do some reps with the dirty stone (370lbs). Haven't done reps in forever. I put on some more Jack Tack and loaded the 420lbs stone again but it was effortless this time. I elevated the yoke bar to 57" and just barely missed. In fact, if it had been a platform and not a rounded bar, it would have gone/ Then it was prowler time. I wimped out after four rounds as my legs just cramped up and I had to struggle to keep breakfast down (and it was 5:30). That kind of conditioning is just not my thing. Give me a stupidly long medley any day. Going to sleep in tomorrow for sure.
3” Dumbbell Two-Arm Clean One-Arm Presses
115x3/3
115x3/3
115x2/2
115x3/3
115x3/3
135x1/1
12" Log/Axle/3" Dumbbell Press Medley
250x1/272x1/135x1/1
Plate Loaded "Tiny Tim" Tire
600x3
600x3
800x1
800x1
800x1
850x1
900x1
1000x1
1000x1
Atlas Stone Loads Over Yoke
No Tacky
230x2 (18") to 50" (Shouldered)
295x2 (20") to 50"
Add Tacky
420x1 (22") to 50"
370x5 (20") to 50" PR+30lbs & 3 reps
420x1 (22") to 50"
420x0 (22") to 57" (So Close!)
Prowler Runs
Prowler+190x80'
Prowler+190x80'
Prowler+190x80'
Prowler+190x80'
Comments: Went down to Bel Air, Maryland, to train today as the Sunday crew was going to be sparse and doing an easy workout to deload for Nats. Also I'd have a chance to train with Andy Deck again. I had been told the plan was pressing, tire, stones and conditioning. My biceps were still kind of achy and I wasn't looking forward to any of these events. My upperback on the left side just cramped up while I was warming up. Eight people were out to train. Pressing was inside. My plan was just to do some form work with the big dumbbell (3" handle, 11" bells) which gave me nice bruises right below my wrists. But I felt like I was pussyfooting around and did the medley that was laid out. I tried to use just push pressing and minimal leg drive on the log and axle. 9lbs PR on the log for a push press and it was incredibly easy and 31lbs PR for the axle (I used very little legs). Dumbbell was easy. Shoulders have definitely gotten stronger since I switched to strict and push pressing. The tire they had was tall man's kryptonite. It was low, short and thin. It was just awful and I was making up swear words to describe it. The "normies" did a set of ten but I was having none of that with how short "Tiny Tim" was and with my biceps. Since my next contest has a heavy tire to flip, I elected to do singles with weights added to Tiny Time. Worked up to 1000lbs (most that will fit) for two singles. The first single was awful until just switched to a narrow grip and just muscled it up. Steve, Jeff and Andy made it look easy. Then it was on to stones. I didn't plan on doing stones and had forgotten to bring my stone stuff (besides my shoes and tacky shorts). I shouldered the 230lbs stone twice and almost had the 295lbs one but it rolled to the side. Steve's stones are hippy stones in that they live outside in the elements so they are dirty and dusty. The 345lbs stone had mud on it and the 370lbs "Death Star" (has a small crater in it) was the dirtiest looking stone I've seen. The 420lbs stone looked cleanish. No one had lifted the 420lbs 22" stone so of course I had to do it. Pat had some of this new fangled "Spider Tacky" so I tried that. It was like tearing a sticky squirrel in half with oven mitts on. And the oven mitts are also sticky. So I felt that I could probably just palm the stone but actually most of it jumped ship to the stone when I tried to pick it up. Made it quite difficult to lap and load it but it went up. Luckily someone had normal tacky and I used it to do some reps with the dirty stone (370lbs). Haven't done reps in forever. I put on some more Jack Tack and loaded the 420lbs stone again but it was effortless this time. I elevated the yoke bar to 57" and just barely missed. In fact, if it had been a platform and not a rounded bar, it would have gone/ Then it was prowler time. I wimped out after four rounds as my legs just cramped up and I had to struggle to keep breakfast down (and it was 5:30). That kind of conditioning is just not my thing. Give me a stupidly long medley any day. Going to sleep in tomorrow for sure.
Friday, November 5, 2010
November 04, 2010 - ME UB
Dynamic Warm-ups
Close Grip Barbell 4-Board Presses w/ Chains
No Chains
45x10
95x5
Add Chains (+50lbs)
95x3
Add Chains (+94lbs)
95x3
Add Chains (+116lbs)
115x3
145x3
175x1
205x1
235x1
265x1
285x1
300x0
300x0
245x5
12" Log Z-Presses
90x6
110x6
130x6
150x6
170x6
Bent Over Rows (straps)
225x12
225x12
225x12
33 Minutes of Stretching
Comments: Ok workout. Board pressing with chains was really tough. They don't deload much so I'd say that it was at least 80lbs still added to the bar weight when the bar hit the boards. Essentially made for a wobbly board press session haha. So mad I missed the first attempt with 300lbs. It was going but then it drifted towards my face and I lost my balance. I'll get it next time. Did Z-presses for the first time in almost two years. Felt awkward on the first set but got back into it on the following sets. These felt nice. I haven't done reps higher than three before on these though. Took it light on the rows as I'm just getting back into those and my biceps are still tender. I'm going to have to think about what to do with log cleans as the negative kills my biceps when I've done events the day before and dropping the log from the chest is not an option. More research.
Close Grip Barbell 4-Board Presses w/ Chains
No Chains
45x10
95x5
Add Chains (+50lbs)
95x3
Add Chains (+94lbs)
95x3
Add Chains (+116lbs)
115x3
145x3
175x1
205x1
235x1
265x1
285x1
300x0
300x0
245x5
12" Log Z-Presses
90x6
110x6
130x6
150x6
170x6
Bent Over Rows (straps)
225x12
225x12
225x12
33 Minutes of Stretching
Comments: Ok workout. Board pressing with chains was really tough. They don't deload much so I'd say that it was at least 80lbs still added to the bar weight when the bar hit the boards. Essentially made for a wobbly board press session haha. So mad I missed the first attempt with 300lbs. It was going but then it drifted towards my face and I lost my balance. I'll get it next time. Did Z-presses for the first time in almost two years. Felt awkward on the first set but got back into it on the following sets. These felt nice. I haven't done reps higher than three before on these though. Took it light on the rows as I'm just getting back into those and my biceps are still tender. I'm going to have to think about what to do with log cleans as the negative kills my biceps when I've done events the day before and dropping the log from the chest is not an option. More research.
Thursday, November 4, 2010
November 03, 2010 - ME LB
Dynamic Warm-ups
13.5" Cambered Squat Bar Box Squats
35x10
85x5
135x3
185x3
225x3
265x3
295x1
325x1
350x1
375x1
400x1
425x1
450x1
405x4
Rack Suspended Safety Squat Bar Goodmornings w/ Chains (+110lbs)
125x3
175x3
215x3
265x3
305x3
45-degree Safety Squat Bar Hyperextensions
200x12
200x12
200x12
35 Minutes of Stretching
Comments: A good day. I've made some adjustments to the exercises I'm using on my ME days moving from an eight week cycle to a six week cycle. I finished figuring out everything for my lower body stuff and I'm about half way done with the upper body stuff. First time using my new cambered squat bar. It's awkward like the ssb but in different way. Where as the ssb wants to fold you in half, the csb likes to rock back and forth. Both bars require you to stay tight. It took me a few sets to get used to the bar. After I got 425lbs, I told myself that I had to get 450lbs. However, since this bar is a bit awkward to "bail" on in the hole, I moved the safety pins up one just in case. That was stupid as it meant the bar hit the pins while I was an inch above the box which made the lift even tougher after I hit the box. I fought it up the whole way and got it. Nice. Down set was with 405lbs, three tough reps and then I focused and gutted out a hellish grinder to make it four. My squatting is improving a lot. Moved on to a twist on a favorite of mine; rack suspended ssb gm's with chains. These went well. Last time I did the back extensions, I was just dying on the last two sets. Not this time. Felt these big time in the glutes and hamstrings. Did some stretching and ordered a 50lbs lead insert (to add to the 22lbs of lead I have on hand) to make my new monster stone. Hopefully I'll get to work on that this Sunday.
13.5" Cambered Squat Bar Box Squats
35x10
85x5
135x3
185x3
225x3
265x3
295x1
325x1
350x1
375x1
400x1
425x1
450x1
405x4
Rack Suspended Safety Squat Bar Goodmornings w/ Chains (+110lbs)
125x3
175x3
215x3
265x3
305x3
45-degree Safety Squat Bar Hyperextensions
200x12
200x12
200x12
35 Minutes of Stretching
Comments: A good day. I've made some adjustments to the exercises I'm using on my ME days moving from an eight week cycle to a six week cycle. I finished figuring out everything for my lower body stuff and I'm about half way done with the upper body stuff. First time using my new cambered squat bar. It's awkward like the ssb but in different way. Where as the ssb wants to fold you in half, the csb likes to rock back and forth. Both bars require you to stay tight. It took me a few sets to get used to the bar. After I got 425lbs, I told myself that I had to get 450lbs. However, since this bar is a bit awkward to "bail" on in the hole, I moved the safety pins up one just in case. That was stupid as it meant the bar hit the pins while I was an inch above the box which made the lift even tougher after I hit the box. I fought it up the whole way and got it. Nice. Down set was with 405lbs, three tough reps and then I focused and gutted out a hellish grinder to make it four. My squatting is improving a lot. Moved on to a twist on a favorite of mine; rack suspended ssb gm's with chains. These went well. Last time I did the back extensions, I was just dying on the last two sets. Not this time. Felt these big time in the glutes and hamstrings. Did some stretching and ordered a 50lbs lead insert (to add to the 22lbs of lead I have on hand) to make my new monster stone. Hopefully I'll get to work on that this Sunday.
Subscribe to:
Posts (Atom)
