March 30, 2010 - ME LB

Walking – 30 minutes

Dynamic Warm-ups

Deadlifts
135x5
185x5
225x3
275x3
315x3
365x3
405x1
455x1
495x1
545x1
585x1 PR+35lbs
605x1 PR+55lbs
545x2 PR+45lbs

Front Squats
125x3
175x3
215x3
265x3
305x3 PR+10lbs

Safety Squat Bar Goodmornings
215x12 PR+10lbs
215x12
215x12

Unanchored Spread Eagle Situps
40x20
40x20
40x20

31 Minutes of Stretching

Comments: An epic workout for sure. I was unsure how today would go since I was not feeling that great. I knew once I did 405lbs and it came up like nothing that I was in for a good one. I tried to set my grip on 495lbs instead of my rip and grip approach but it didn't feel right off the floor so I went back to it. 585lbs went up with no problems, a clean lift. I figured I would go for broke and break 600lbs. It came up pretty fast but stalled at the knees but it went slowly. Not exactly clean but not exactly hitching. I was floored to have pulled 605lbs. Obviously my back wanted no more of this when it came for the down set with 545lbs so I managed just a tough double. Front squats were good and I could have done more but I didn't feel like making a jump to 355lbs (35lbs over my best single) so I stopped after 305lbs. Goodmornings were great. Abs were tough, so another week with this weight.

March 29, 2010

Walking – 33 minutes

Comments: Just walking today. Abs are sore from heavy tire flipping. I forget how much tire flipping takes out of me when I push it. Triceps are kind of sore still from JM presses yesterday.

March 28, 2010 - DE UB

Dynamic Warm-ups

12″ Log Presses w/ IW#1’s clinched
No Bands
90x5
Add Bands
90x2
126x2
151x2
176x2
201x2
201x2
201x2
201x2
201x2
201x2
201x2
201x2

2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
80x4/4
110x4/4
140x4/4
170x4/4 PR+5lbs

One Arm 2 3/8” Dumbbell Rows
70x12/12
70x12/12
70x12/12
70x12/12

Barbell JM Presses
160x15 PR+5lbs
160x15
160x15

37 Minutes of Stretching

Comments: With the laid back type of training yesterday, I had to focus for this workout. Shoulders were getting pretty sore from the log presses but speed was good. I was a little slow on the first two sets of dumbbell but the set with 140lbs felt like butter. 170lbs was a bear to clean to the shoulders the first rep but it actually went up pretty easy. The fourth rep on my right side would definitely not count in a contest but it was close enough for me today. Got the left side pretty easy too. I'm probably good for a few more reps. Rows were easy and quick. JM's were tough, I felt achy on the first set and the second set was a struggle to get all the reps. So much so that I did the third set in the power rack in case I failed. Lots of stretching afterward.

March 27, 2010 - Events

Dynamic Warm-ups

Axle Power Snatches
77x5
127x5
167x3
190x1

Uphill Sled Pulls
850x50'
850x50'
1075x50' (sort of)

Tire Flips
900x10 PR+40lbs

Comments: I really wanted to try out some sled pulling to do something similar to a heavy truck pull so I did training with a bunch of guys at a gym in Mechanicsburg where Lou trains. It became kind of a lazy workout for me since with so many people, it was a long time between sets. Also I was the only one doing power snatches (everyone else was doing cleans or presses to get ready for a show next week). We started out using Jerry's APT harness. At that point I was wondering why I had bothered to buy a harness from IronMind. I didn't get to do many sets on sled pull since we were rotating between 7 guys. The first set was easy but sloppy so I knew I would have to do it again to make sure my foot work was better. It was a ton better the next set. When it was time for my last set, no one else had made the whole distance with additional weight besides the tire so I knew I wanted to go hard. It was a sloppy run but I knew I could finish it. I was a couple feet from the finish when I hear a pop and I'm launched forward as the harness snaps. Now I'm glad I have an IronMind harness. I put mine on and told the guys I wanted to finish the pull. I get ready and pull and the darn knot comes undone at the end. At this point everyone's laughing and saying don't do it Craig, it's a sign you shouldn't finish the pull. We re-secure the knot and I pull the remaining three feet or so. I didn't really plan on doing a bunch on the tire but once I started, I had to keep going. I've never done more than a single with a 900lbs tire and let me say this: Jerry's tire is an evil tire. Sure it's easy to pick up but the transition is just awful, awful, awful. It's tall, has no tread in the middle. Still I managed to gut out ten. That felt good. So yeah, it was a bit of a goofy event day.

March 26, 2010 - DE LB

Walking – 30.5 minutes

Dynamic Warm-ups

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

Yoke
430x75'
540x75'
650x75'
650x75'

Farmer's Walk
176x50'
226x50'
276x50'
326x50' PR+25'4"

Dimel Deadlifts
175x20 PR+5lbs
175x20
175x20

32 Minutes of Stretching

Comments: Good workout. I'm not feeling nearly as sore as the previous days. I wore my rehband belt for box squats and I think it does help me keep better form. Belts really help with keeping stable with a yoke and I can make bigger strides which should help with speed, eventually. First two sets of farmer's were pretty good. I had a little hiccup picking 276lbs but I went on to finish with no real issues. I think the thick belt might have thrown me off as I didn't use it for the first two sets. It was a tough pick with 326lbs but my grip held strong and I made all 50' this time. I held it for a moment after finishing. Finished up with dimels and stretching.

March 25, 2010

Walking – 31.5 minutes

Comments: Feeling sore everywhere. Always soreness the first hard week back at training. Walking felt really good today for my legs. They've been a twitching mass since Tuesday's workout. I feel strong.

March 24, 2010 - ME UB

Walking – 31 minutes

Dynamic Warm-ups

Reverse Band Barbell Jerks w/IW#1's dbl
No Bands
45x10
95x5
Add Bands
135x3
165x3
195x3
225x1
255x1
285x1
305x1
325x1
345x1
355x0
311x4

Close Grip Barbell 4-Board Presses w/ IW#1’s dbl
115x3
155x3
195x3
235x3
275x2 PR+1 rep

Snatch Grip Bent Over Rows (straps)
280x12
280x12
280x12

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

31 Minutes of Stretching

Comments: Pretty good workout, very sore from the day before. The heat was on again but it wasn't as brutal as yesterday. I've never really used the mini bands for reverse band work and the most I have even tried was only 225lbs. I'm glad to come within 10lbs of my best with the monster minis (which provided 135lbs of assistance) with the minis (which provide 65lbs of assistance). I had thought the minis actually provided more but I never checked until after I was done lifting. I am a little concerned that I couldn't get into a split jerk at all, even though I was trying. Not sure what that was about. Board pressing was ok, the sets after 195lbs were quite tough. I guess one board is a big difference but. Used my belts for rows and that took quite a bit of the pressure off my back.

March 23, 2010 - ME LB

Walking – 32 minutes

Dynamic Warm-ups

Rack Assisted Safety Squat Bar Squats
60x10
105x5
145x5
185x5
225x3
275x3
315x3
365x3
405x1
455x1
495x1
525x1
550x1
585x1
605x1
545x4

3" Platform Sumo Stiff-legged Deadlifts
225x3
275x3
315x3
365x3
405x3
Add Straps
455x3

Safety Squat Bar Goodmornings
205x12
205x12
205x12

Unanchored Spread Eagle Situps
40x20 PR+5lbs
40x20
40x20

29 Minutes of Stretching

Comments: Very good workout. Everything above the waist pretty much was sore in some way. My shins actually were sore too from zercher carries so scratch that. I've never done this style of squatting but I figured it would be something to help overload my legs. I sometimes hear this exercise being referred to as an over-glorified leg press. I feel it will be a mainstay in my training. I was guessing that 550lbs would be my limit and I'm glad I was off on that. I have limited experience with belts in training but I will say that they have already paid dividends just from how today's workout went. No fussing and complaining or folding in my midsection. My triceps actually got a good workout from these squats too. I haven't really done sumo deadlifts in a while and never from a platform. I used my muscle clamps on the inside collars to provide more space for my legs to get into a good sumo stance. I'm very happy with how these went. My best for stiff-legged sumo style was only 385lbs for a double and that was not from a platform or double overhand grip. I could probably have done the 455lbs set with a doh grip as well but my forearms are still quite sore from event training on Sunday. The I only wore the rehband belt for gm's and they felt fantastic and quite easy. Abs were a bit tough the last two sets. Might have had to do with the heat being on in the gym.

March 22, 2010

Walking – 30 minutes

Comments: Just walking today.Everything feels sore. My rock climbing shoes and harness came today. Unfortunately, the shoes are too small so I'm sending them back for a different type that should be closer to my size.

March 21, 2010 - Events

Dynamic Warm-ups

Makeshift Viking Press
90x10
135x5
180x5
225x5
250x1
270x1 PR+20lbs
300x0
250x4
225x9 PR+4reps

Tire Flip/21" Power Stair
600x5/300x2
750x5/390x1 PR+15lbs & 3"

Zercher Yoke Carries
440x73'
440x73'
440x150'
490x73'
540x73'

Atlas Stone Loads
240x4 to 65"
290x3 to 65"
324x1 to 65" PR+34lbs
354x1 to 65" PR+64lbs

Comments: Training was at the Stable in Chambersburg today. Did low volume with everything besides viking press. We found a slightly better set-up for keeping it anchored using rubber mats and then plates. My form felt off on these today, pushing the weight forward more than up. This apparatus has to be tougher than the one in the upcoming contest since one of the competitors had said that 250lbs felt like 185lbs on a barbell. Still I'll be working on getting heavier weight and going for reps. Just two sets for the tire flipping and power stair. The tire is easy but that power stair is incredibly tough. I'm pretty sure that the power stair implement is going to be similar to what I have rigged, just a bit shorter in height. I had to really fight to just get one rep with 390lbs. I did zercher carries since I don't have a conan's wheel. It seems that every contest has one this year so I have to get better. These sucked, but it's a suck I have to get used to. I'd like to be able to do at least 600lbs for 73' feet before my next contest. Atlas stones were for extension and height, reaching 65". I was only planning on hitting the 324lbs stone for a single and calling it a day. But then Thunderstruck came on the stereo system and I had to go for the 354lbs. I'm starting to get used to having the stones up high on my chest.

March 20, 2010 - DE UB - Deload

Dynamic Warm-ups

12" Log Clean and Presses
90x5
111x5
140x5
167x5

2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
85x4/4
85x4/4
85x4/4

One Arm 2 3/8” Dumbbell Rows
70x4/4
70x4/4
70x4/4

Barbell JM Presses
112x12
112x12
112x12

31 Minutes of Stretching

Comments: Other than my wrists being a bit tender, an easy workout. Starting to feel refreshed again. Finished figuring out my workout plans as well.

March 19, 2010 - DE LB - Deload

Walking – 30 minutes

Dynamic Warm-ups

Squats
45x10
115x5
165x5
205x5
245x5

Yoke
430x50'
430x50'
430x50'

Farmer's Walk
166x50'
166x50'
166x50'

Dimel Deadlifts
120x15
120x15
120x15

29 Minutes of Stretching

Comments: Pretty good, I felt a little achy warming up but didn't feel like crap during the actual workout. Yoke didn't feel heavy like the last two times I deloaded after a contest so that's good. I did the sets for yoke with short rest, less than 30 seconds. I took a bit longer than that on farmer's since I was putting away my yoke stuff in between sets. Knees still have some bruising and inflammation from dropping the axle on them at Viking Fest but it's not hindering me in any way. Almost have my training set up.

March 18, 2010

Walking – 31.5 minutes

Comments: Just walking today. It's crazy how it was in the mid 40's Monday and today it was in the 70's. This drastic shift in weather has been hell on my allergies.

March 17, 2010 - ME UB - Deload

Walking – 30 minutes

Dynamic Warm-ups

Close Grip Barbell 3-Board Presses
45x10
85x5
115x5
145x5
173x5

Barbell Strict Presses
80x3
110x3
140x3
170x3

Snatch Grip Bent Over Rows (straps)
195x10
195x10
195x10

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

35 Minutes of Stretching

Comments: Okay, still getting back into it. My spine was feeling like it was gnawed on my dogs. The first set with the bar on 3-board presses was strange, I'm so used to hitting 4-board height that I stopped short on some of reps until I got used to it. Really boring, I was yawning a lot while lifting. Just two more low intensity workouts and then I can ramp it up again.

March 16, 2010

Walking – 33.5 minutes

Comments: Another easy day. My belts did arrive today and I tired them on and they seem to be fine. I'll be trying them out this weekend for event training.

March 15, 2010 - ME LB - Deload

Walking – 34 minutes

Dynamic Warm-ups

Deadlifts
155x5
205x5
255x5
305x5

Front Squats
95x3
145x3
185x3
235x3

Safety Squat Bar Goodmornings
140x10
140x10
140x10

Unanchored Spread Eagle Situps
10x15
10x15
10x15

30 Minutes of Stretching

Comments: Working out the aches and pains. Lower back, hamstrings, hips and knees were all touchy. My knees are feeling a lot better from dropping the axle on them. Still need to organize my training for the next few weeks. My belts should arrive tomorrow and the harness should come next Monday. No word yet on my shoes.

March 14, 2010

Walking – 30.5 minutes

Comments: Just walking today. Knees are sore from dropping the axle on them but that's just bruises that should go away in a few days. Other than that, I felt pretty good. Might have been from sleeping in today and taking nap on the drive home. I bought quite a bit of new equipment today. Two belts, a harness and rock climbing shoes.

Viking Fest 2010 - Highland, NY - 03/13/2010

Having been to two New York contests, my dad an I have built somewhat of a routine. We listen to comedy cd's, music and stop at Outback Steakhouse. Man needs a ritual and this appears to be our's. It was pouring and sun vanished quickly. The wind wailed on the car and for flooded in from the mountains. Really set the mood for Viking Fest. I slept well that night and woke up early for an early show and headed out.

We drove accidentally drove by the contest site. I say accidentally because we saw it, thought no way was that place going to be the contest site, and kept driving. While Joe's front lawn looked like a wetlands preserve with all the rain, it was obvious it was the place since no other driveway had chalk marks on it. Stepping inside the tent/building I saw some very worn stone platforms and lots of stones. The 405lber looked massive. It looked smaller than what I thought the place would look like in the videos I'd seen from past contest. I came it at 263lbs with my shoes on so I probably was about 260lbs without them. Only four competitors were in the heavyweight class including myself. Rules were at 9:30 and we started at 10:00. First event was the axle clean and press.

The axle press was clean and press every rep with 285lbs with 60 seconds time limit. I was concerned with the cleans/continentals as my last workout with my axle was awful. I made sure to do more warm-ups than I usually do on contest days to hopefully get the kinks out of my form before I went. The lifting area was very small and uneven. I missed my first rep since I didn't get enough leg drive and did it again to lock it out. I lost my balance and hit the stone platforms behind me and the axle came down and landed on my knees. The good thing about adrenaline is that pain stays at bay for a bit. I taped up my one knee after the event since I had a gash that was bleeding. My second rep was better and I tried for a third. At this point three was the number to beat. I missed a third continental and asked for my time. I had 20 seconds so I knew I had the time. I got it up to my shoulders after inching it up and tried. But I couldn't get enough pop. A PR for me but only good enough for fourth out of four.

Up next was an 18" axle deadlift. 640lbs for as many reps in 60 seconds. Touch and go was not allowed. Straps were allowed. None of that really mattered to me. This was the event that I knew I had the greatest chance of bombing. It was going to be tough for me to even break it off the blocks. Any confidence I had on getting one rep were kind of dashed when my warm-ups with 340lbs and 430lbs were tough. I strapped in, gave it two tugs and got it off about quarter of an inch. Goose egg so a last place out of four.

Next was the crucifix hold. Each loading pin was 35lbs. This was one I had been working on quite a bit so I knew I'd do decent. This could possibly bring me out of last place. When my turn came up, the time to beat was 40 seconds, which had been my goal in training. I focused and locked out my arms. Already my arms were shaking. I tried my best but my left arm lowered. I got 37.10 seconds which was 1.5 seconds PR for me. Good enough for second out of four on this one.

Then it was a frame hold. Due to the rain, the frame carry was changed to a frame hold. The weight was kept at 700lbs but the frames were widened to 36". This was the second event I was worried about bombing. Holding on to it wouldn't be a problem, just picking it up. While in training I had picked up this weight, it had been at 18" with a closer stance. This was about 3" lower and much wider. This was really the point were I could get back into the contest. Either bomb it and end up in 4th or lift it and get some points. I setup and gave it a go and nothing. Goose egg so a last place out of four.

Finally it was time for the atlas stones. The stones were 280lbs and 310lbs to 52" and 330lbs, 355lbs and 405lbs to 48". I had missed feelings as I was happy to have made improvements on two events but pissed off and confused with bombing two. The points were tallied at this point to determine placing. I knew I was in last place so I would be going first and it didn't matter what place I got for my final placing. These stones were dirty and odd shaped so I was unsure how it would go. I made sure I had on a lot of tacky. I hesitated a little picking up the first stone but I powered through the first four in about 14 seconds. I jumped on the 22" 405lbs stone couldn't get a good grip on it. I reached for my tacky jar and applied some more but the jar and plastic bag stuck to my hands. I didn't think this through to well I guess. I shook my hand violently and dislodged the jar into the crowd but the baggy was still there. I then swatted my hand against the platform and got rid of the bag. I got down deep and got as much of my body as I could on the stone and squeezed. It came up slowly but just enough to get under it and lap it. It was heavy! The tape around my one knee split open. I pulled it in tight and prepared to load it. I got it to the lip of the platform but I knew it wasn't high enough so I tried to roll it up even higher. I felt like I was about to be bent in half with it on my chest but I didn't care. I wanted this stone loaded! I got it on the platform and shoved it up the rest of the way with my hands. I raised my hands in victory! I was the only one to finish all the stones with a time of 44.30 seconds. First place on the final event.

I ended up in in last place in the 232lbs and over class. The day ran the whole gamut of emotions, from the bitter disappointment of defeat to the euphoric success of personal victory. I'm still getting better but man does my deadlift suck. It really is holding me back in the heavy weight division and I need to fix it. My pressing is improving so that is good. I couldn't be more pleased with how my stone loading has been going. I found out after my run that I'm the third person to ever load Joe's 405lbs stone (the other two are Derek Poundstone and my friend Johnny Wasiczko) and the first person to ever load it in series at a contest. So out of all the year's that Joe's run Viking Fest, I'm the first to load it. I guess I can live with that. Unfortunately, our camera didn't film my stone run so if anyone has it, let me know. Besides working on improving my abysmal deadlift, I'll be working on training for the Iron City Classic and Battle of the Bad Ass.

March 11, 2010 & March 12, 2010

March 11, 2010

Walking – 30.5 minutes

Comments: Quite warm for this time of year, low 60's. Again, just working on unwinding and keeping stress low.

March 12, 2010

Walking – 30 minutes

Comments: I'll be leaving in a few hours. Hope the drive isn't too bad.

March 10, 2010 - Pre-Contest Deload

Walking – 32 minutes

Dynamic Warm-ups

Squats
45x10
115x5
165x5
205x5
245x5

Barbell Jerks
45x10
80x5
112x5
145x5
172x5

Deadlifts
155x5
205x5
255x5
305x5

34 Minutes of Stretching

Comments: Last gym workout before the contest. Tried to stay relaxed the whole time. Nothing taxing.

March 09, 2010

Walking – 31 minutes

Comments: Just walking today. Knees were no where near as achy as yesterday. Just chilling, thinking about Viking Fest. Looks like it will be rainy Saturday. Perfect.

March 08, 2010 - Pre-Contest Deload

Walking – 32.5 minutes

Dynamic Warm-ups

Squats
45x10
115x5
165x5
205x5
245x5

Barbell Jerks
45x10
75x5
112x5
145x5
172x5

Deadlifts
155x5
205x5
255x5
305x5

32 Minutes of Stretching

Comments: Nice and easy workout. My knees were a little achy but nothing to be concerned about. I tried to avoid putting too much pressure on my right wrist as it still feels tender when it's bent. I'll do this workout again Wednesday and that will be it for my gym lifting this week.

March 07, 2010 - Events

Dynamic Warm-ups

Makeshift Viking Press
90x10
135x5
160x5
180x5
225x5
250x4

Sandbag Carries
250x73'
250x73'
250x100'
250x200'
250x300' PR+60'

Tackyless Atlas Stone Loads
240x4 to 57"
290x3 to 57"
324x2 to 57" PR+6"
354x1 to 57" PR+6"

Comments: Training was at the Stable in Chambersburg today. I took it relatively easy today and with low volume. I had ordered a bar attachment that's usually used to make a barbell have a row grip on it and we used it for pressing handles. Using the stone platform, some plates and a tire, it makes good viking press apparatus. It just needs a person or two to spot in case the weights shift or they need the tire. I definitely want to work on it some more. Sandbag carries were strange at first. I felt like I was going to blackout when I picked it up and walked it the first 73'. I felt much better the next set. In fact, I felt more comfortable after every set. Joe was yelling at me to breathe right and make fast steps. It's very helpful. The farthest I've gone with a 250lbs sandbag was 190' but I have done 240' with a 300lbs sandbag so I just went off that. I could definitely go farther, just not today. I went tackyless on stones today. I had good pop off the chest with 240lbs and 290lbs. My second lift with 324lbs I got really high on my chest. My extension on stones is still getting better. I got 354 for a single pretty easy after some issues with the pick and then almost got a second. Called it a day after that. Time to rest and be ready for Viking Fest. I made a video of my training for this contest.

March 06, 2010 - DE UB

Dynamic Warm-ups

12″ Log Presses w/ IW#1’s clinched
No Bands
90x5
Add Bands
90x2
126x2
156x2
186x2
186x2
186x2
186x2
186x2
186x2
186x2
186x2

2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
85x6/6
107.5x6/6
127.5x6/6
127.5x6/6

One Arm 2 3/8” Dumbbell Rows
65x6/6
90x6/6
115x6/6
140x5/5 PR+2 reps

Barbell JM Presses
155x15 PR+5lbs
155x15
155x15

40 Minutes of Stretching

Comments: Trained with Lou today which was a welcome change of pace. We did "I go, you go" for the log presses which made for shorter than usual rest, which was good. Dumbbell pressing was nice and easy although my right wrist was a little tender. Did much better on rows this time, just couldn't get a sixth rep on the right hand. Getting better. JM's felt good. I'm surprised with how much stretching I had to do afterward. Events tomorrow and then nothing but easy until Viking Fest.

March 05, 2010

Walking – 31 minutes

Comments: I wasn't too sore today and I had planned on doing lower body DE stuff but I figured it would be smarter to let my lower back fully recover since I'll be needing it a lot for Viking Fest. Walking felt good. Almost have my new workout change figured out.

March 04, 2010

Walking – 31.5 minutes

Comments: I was a big ball of soreness upon waking today so thankfully just walking. I'm planning on changing my exercises for overhead and squat based lifts on my ME days. I should have something concrete by the end of this weekend. I won't be making any changes until after Viking Fest. I think adding in more lifts will give me more time to improve the main lifts before testing them.

March 03, 2010 - ME UB

Walking – 33 minutes

Dynamic Warm-ups

12" Log Clean & Presses
90x5
135x3
165x3
195x3
225x1
245x1
265x1
285x1
300x0
300x0
261x3 PR+16lbs

Close Grip Barbell 5-Board Presses w/ IW#1’s dbl
115x3
155x3
195x3
255x3
295x2

Snatch Grip Bent Over Rows (straps)
280x12
280x12
280x11

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

39 Minutes of Stretching

Comments: Okay workout, I was having a tough time with the clean on the log press. While I am disappointed with missing 300lbs on the log press, the workout wasn't that bad. I need to just concentrate on smaller jumps for log press and going for only 5lbs over my best. This isn't a bad thing. Last time tried for 10lbs over my best, I missed it twice but hit a rep PR. The next time I went for only 5lbs over and got it then got 15lbs more than that. Board pressing was good, it did bother my right wrist a little. Some how my dad and I messed up the weight increase after 195lbs. It was supposed to be only a 40lbs jump but we mistakenly made it a 60lbs jump. It was probably for the best as the final weight of 295lbs was a good one to hit. Rows were good, just lost my tightness on the last rep and I put it down. The first set of rear delts was a little off but the other two were very smooth. Lots of stretching and I'm looking forward to a day of rest.

March 02, 2010 - ME LB

Walking – 31 minutes

Dynamic Warm-ups

Safety Squat Bar Squats
60x10
105x5
145x3
185x3
215x3
245x3
275x1
305x1
335x1
365x1
390x1 PR+5lbs
400x0
351x4 PR+4lbs

16" Rack Deadlifts w/IW#4's dbl
255x3
305x3
Add Straps
345x3
395x3
435x2

Safety Squat Bar Goodmornings
205x12 PR+20lbs
205x10
205x8

Unanchored Spread Eagle Situps
35x20 PR+5lbs
35x20
35x20

36 Minutes of Stretching

Comments: Lower back wasn't tight like last week but it wasn't 100%, probably due to heavy stone loading and farmer's picks on event day. At least my legs felt strong. It looks like on squats I'm going to have to be happy with small increases for now. These squats are really tough coming out of the hole and make for a hell of a lockout. I probably was good for one more rep with 351lbs but decided to rack it and call it a day. Rack pulls were good. For pulls from 16", I use a 5" platform to get that bar height. On my other rack pulls I just use a 3" platform. The rack is only adjustable in 4" increments. So this increased the band tension from 280lbs to 300lbs. I didn't think the 2" change would increase it that much and on the first set the bands lifted the dumbbells off the floor some. It was too tough for DOH on the second set so I had to use an alternated grip. I was happy to get two clean reps with 435lbs but really surprised I couldn't hitch out a third. The bands show no mercy. GM's were tough and it wasn't until after I had finished my sets that I realized I was using 10lbs more than last week's weight which I had planned on doing again. Abs were easy, it's actually more fatiguing for my arms holding the weight overhead than on my abs. I may lift heavy upper body tomorrow, we'll see.

March 01, 2010

Walking – 32 minutes

Comments: Just some walking today. Trying out taking Mondays off to break up my workout week a little. Hamstrings and rib cage muscles are sore.