Walking – 32 minutes
Dynamic Warm-ups
13.5" Safety Squat Bar Box Squats
60x10
105x5
145x3
185x3
215x3
245x3
275x1
305x1
335x1
365x1
390x1 PR+10lbs
405x1 PR+25lbs
365x3 PR+2 reps
Snatch Grip Deadlifts
315x3
365x3
Add Straps
405x3
455x3
495x2 PR+20lbs
Safety Squat Bar Goodmornings
290x12 PR+5lbs
290x12
290x12
Unanchored Spread Eagle Situps
60x20 PR+5lbs
60x20
60x20
31 Minutes of Stretching
Comments: Pretty good workout. Lou was over doing his own thing (he's got Pro/Am Sat-Sun). I was not sure how today would go. My hips, especially on the left side, were really tight and sore. I did not feel explosive and my back was all kinds of suck. Goal was just 390lbs and it was tough but Lou had been egging me on to do 400lbs so I went with 405lbs and that felt like it was going to murder me as I came off the box. I emitted a primal scream halfway into that lift. Good idea to bring Lou as my motivation was low after the contest on Sunday. First time getting 400lbs or more on any type of non-rack supported ssb squat. Took a big jump with snatch grip deadlifts and I'm sure if I was fresh I'd get three with 495lbs. These keep going up which means good things. My back was just fried and I figured I'd be lucky to get even one set of 12 on ssb gm's but lo and behold I get all the reps but my back was even more sore than I thought was possible. I thought it was already sore but I guess there was one more level of sore it could go. It went to 11. Abs were good and helped take some of the tension of my back. Definitely thinking about how back fatigue will play into the rest of my training week and it may require some tweaking. Then again, it could be to my advantage to perform better than my best while fatigued. I mean, if I'm still making big PR's while beat after a contest, I must be doing something right.
Wednesday, June 30, 2010
Monday, June 28, 2010
June 28, 2010
Walking – 33 minutes
Comments: Just walking today. Just a few scrapes, a burst blister on my left hand sore hips to remember yesterday. Planning to get back at it hard tomorrow. May purchase a stone mold to make some big ones.
Comments: Just walking today. Just a few scrapes, a burst blister on my left hand sore hips to remember yesterday. Planning to get back at it hard tomorrow. May purchase a stone mold to make some big ones.
Sunday, June 27, 2010
Cradle of Iron II Strongman Show - York, PA - 06/27/2010
I know what most of you are thinking. “Good lord, another one? Didn’t he do one of these like not even 21 days ago?” Well too bad, for here is another one of my word vomit/write ups. This one requires a bit of a prologue to set the mood right.
This contest was the sequel to last years show at York Barbell and that was a fun show. It was heavy and I loaded my first 405lbs stone (thrice). This year was different. The events were all strange and challenging. Having done three contests in one month, I was writing this show off to focus on other shows. Then I found out that there were only 12 people signed up just a week before the show. That news made me kind of angry. Matt Keller and his crew run damn fine contests that are tough as hell and to have less than a baker’s dozen of athletes is just an insult. I offered to help out. Then as the date approached, I found I had no one to train events with so I committed to the show Friday night. To put it bluntly, I was worried. I was nervous. I was scared. Hell, I was even thinking about the Bene Gesserit Litany Against Fear from Dune to get over it. My heart was racing when I got a hair cut the day before thinking about the contest. Was because I was going in to it unprepared? Was it the fear of failure? Was I being a total baby about it? Yes on all accounts. I spent all Saturday drinking watered down Gatorade to keep from sweating to death.
So I drive out to York Barbell and proceed to weigh-in (258lbs) and take photos and get stuff setup. Also talked shop with a few guys. Turned out to be eight competitors in the open class. The heat had not picked up yet but it was going to be a hot one. I messed with the natural stones that were going to be part of the press medley. I could already see there being a problem with how difficult it was to press them and not waste energy. After I warmed up, I went at them again and got them pretty easy with a little rest between them so my worries were alleviated, for now. I go back to my car to take my tacky out of the trunk. It was already a mess from leaving it in there for two weeks in the hot weather so I wanted to put it in the shade. I come back and I’m told I have to pay $10 for parking. I’m clarified I was a competitor and he said no exceptions. Kind of pissed me off that I had to pay but competitors for the IPA powerlifting meet didn’t. He tells me to talk to the guy in charge and that leads to nowhere since that guy tells me it’s how they make the money back and that it gives me 50% entry to the meet. Awesome. Good thing I had exactly $10 on me. First event was about to start.
To start the day off, it was a 19” deadlift with 650lbs for as many reps as possible in 60 seconds. The catch was that no straps or suits were allowed. The whole parking fiasco took up a bit of time and so I had no time to warm-up on the bar with lighter weight. So add to the angry factor was the no warm-up factor. I kind of knew that it was going to be like 50-50 bombs/low reps and repfest for this event. I knew I’d be in the former group. My goal was to be the top of that group if that makes any sense. My grip and wind wouldn’t be tested but my lower back would be since this was still a mid-shin pull for me. I get set and pulled three toughish reps and then took a break to give my lower back a breather. I came back and attempted a fourth but as it got to my knees I tried to hitch it. My knees were sweaty so it slid back down. I tried once more and then called it there as I had a long, hot day ahead of me. Sixth out of eight.
Up next was the odd object press medley. This event went through the most changes precontest with implements changing as well as weights. It finally ended up being a 200lbs sandbag, 180lbs and 205lbs natural stones and a 250lbs 12” log. The sandbag and stones had to be pressed before you could get to the log and then the log was clean once and just press away. I believe this was a 75 seconds time limit. It was during this time I noticed that my left knee had a welt from the deadlift that was pretty swollen. Oh well. I was up third with my low placing on the deadlift. I sped through the sandbag and first stone easy and got the second stone up to my chest quick but couldn’t lock it out. Ugh. I picked it up again and it slid out my hands as I rolled it up to my chest again. AGRH! Again I got it to my chest but the position was terrible and it went to the side. NO! I took a breather and got it to the lap, took a breathe and rolled it up and pressed it. My abs and shoulders were beat to hell as I walked over to the log. I took a rest as I knew I was only going to have one shot with the log. I knew as soon as I picked it off the blocks that it was going to be near impossible to get a single rep with it. I got it cleaned and did my best to stay steady and then pressed. It went just above my eyes and then came down with a clang. I was sure this would be near the bottom of the pack but to my surprise, no one else was able to press all three awkward objects. A surprising first out of eight.
It was around this time that it got really effing hot. I had a small towel around my head to keep the sweat off and to stay cool. It was like Lawrence of Arabia, just with less man-raping. Anyways, the next event was a frame carry. Apparatus had to be carried 40’, dropped and then carried back 40’. I think this had a 60 seconds time limit. It was a cruel frame at 630lbs with a 12.5” pick and the handles being 35” apart. In other words, a pick from hell. This was also the event where pretty much everyone who got it up almost or did tear calluses. See the truly evil thing with the frame is that it produces horizontal shear to the vertical shearing forces in the hand which is not something that is trained on the farmer’s. Since most people don’t train on frame carries, it leads to a lot of tough flesh experiencing a new sensation and leads to tears. I went last on this one since I somehow got first on that press medley. Four people had finished the whole course so I knew I had to as well. It was a slow pick and had a slow pace. The second pick was even tougher but kept moving. I could hear my training partners telling me to keep going, to finish. I’m thinking “hell yeah I’m going to finish this, is there some doubts in my grip?” So I pick up speed and go a few feet past the line and hold it. I dropped it and shouted “CAN YOU DIG IT!” I get excited sometimes. I noticed a nice spot on my left palm begin to pool with blood under the skin. I finished in 23.6 seconds which was good enough for third out of eight.
Before the next event, there was a little down time for the heavies as the there were a big more in the light weight classes. I got to talk with the Matt Rhodes. Don’t you know about the Matt Rhodes? I consider you lucky with you’ve missed the “strongman was easy” brouhaha. Ah, good times. Anyways, next up was the keg carry. It was 280lbs for as far possible with turns at 40’ with a 75 seconds time limit. Now I’m pretty good with kegs but every keg is different. This one was like the fruit cake of kegs; filled with just about everything. Water, small stones, concrete and lead were some of the things I heard mentioned in passing. Now Joe had arrived at this time and he was telling me I had to do well on this event since I did his 350lbs keg for 150’ a few weeks ago. So I get chalked up and lap the keg and hold it high and start to walk. By the third lap, I’m starting to feel sluggish. I make a fourth and start to slowly walk. I pause briefly and got a few more steps before I let go. Got 177’3” for this one. Good enough for a first place out of eight.
And then there was one. Final event was the dreaded stone carry and load. All the stones would be loaded over a 48” yoke but they’d be carried different distances. The weights and distances were 250lbs for 40’, 270lbs for 30’, 310lbs for 20’, 340lbs for 10’ and a 22” diameter 380lbs stone right next to the yoke. Time limit for this one was 75 seconds. Also there was a bonus 420lbs 22” diameter stone at the end that had a 30 seconds and $50 for the fastest time to load it. With the heat, fatigue in the posterior chain and having never carried an atlas stone, I wasn’t sure I’d get past the 340lbs stone. I was in second overall going into this event. No one had loaded the five stones yet. I was deep in thought as I watched other competitors go as I hunched down in the shade. I think “it’s going to be jus t me and the stones. It’s 97 degrees on this black top, can I do this?” I get into position and go, 250lbs trotting down to the yoke, easy, 270lbs down and over, done, 310lbs up and over, you betcha. The 340lbs stone is where I have to actually lap the stone to get it into position but it’s an easy load. I retack for the 380lbs stone. I missed this stone earlier this year at Clash of the Titan’s II and it was time for revenge. A bit of an effort to thrust it over but I get it. They then roll out the 420lbs stone and I talk a little breather. It’s hot, my stone lifting muscles are exhausted. I think at some point Lou slapped my back when I tried this stone (video confirms he did) but I didn’t feel it. Alas, it slides and I can’t finish the lap. My other attempts are nowhere near as close and time runs out on me. I did try it like three more times about five minutes later but it’s just too hot and my tacky was just Vaseline at this point. Once again, a first out of eight.
Did I mention it was hot? It was hot. I had a good time for something that was worrying me the day before and for something I didn’t train for. I got first place by half a point and I won $100 instead of a trophy. That was a pleasant surprise; I’ll be giving $50 to the charity I’m supporting, Action Against Hunger. Got to put some faces to names, meet some new friends and hang out with old friends. Next contest is most likely Lift for Riley & Jack III on August 14, 2010.
This contest was the sequel to last years show at York Barbell and that was a fun show. It was heavy and I loaded my first 405lbs stone (thrice). This year was different. The events were all strange and challenging. Having done three contests in one month, I was writing this show off to focus on other shows. Then I found out that there were only 12 people signed up just a week before the show. That news made me kind of angry. Matt Keller and his crew run damn fine contests that are tough as hell and to have less than a baker’s dozen of athletes is just an insult. I offered to help out. Then as the date approached, I found I had no one to train events with so I committed to the show Friday night. To put it bluntly, I was worried. I was nervous. I was scared. Hell, I was even thinking about the Bene Gesserit Litany Against Fear from Dune to get over it. My heart was racing when I got a hair cut the day before thinking about the contest. Was because I was going in to it unprepared? Was it the fear of failure? Was I being a total baby about it? Yes on all accounts. I spent all Saturday drinking watered down Gatorade to keep from sweating to death.
So I drive out to York Barbell and proceed to weigh-in (258lbs) and take photos and get stuff setup. Also talked shop with a few guys. Turned out to be eight competitors in the open class. The heat had not picked up yet but it was going to be a hot one. I messed with the natural stones that were going to be part of the press medley. I could already see there being a problem with how difficult it was to press them and not waste energy. After I warmed up, I went at them again and got them pretty easy with a little rest between them so my worries were alleviated, for now. I go back to my car to take my tacky out of the trunk. It was already a mess from leaving it in there for two weeks in the hot weather so I wanted to put it in the shade. I come back and I’m told I have to pay $10 for parking. I’m clarified I was a competitor and he said no exceptions. Kind of pissed me off that I had to pay but competitors for the IPA powerlifting meet didn’t. He tells me to talk to the guy in charge and that leads to nowhere since that guy tells me it’s how they make the money back and that it gives me 50% entry to the meet. Awesome. Good thing I had exactly $10 on me. First event was about to start.
To start the day off, it was a 19” deadlift with 650lbs for as many reps as possible in 60 seconds. The catch was that no straps or suits were allowed. The whole parking fiasco took up a bit of time and so I had no time to warm-up on the bar with lighter weight. So add to the angry factor was the no warm-up factor. I kind of knew that it was going to be like 50-50 bombs/low reps and repfest for this event. I knew I’d be in the former group. My goal was to be the top of that group if that makes any sense. My grip and wind wouldn’t be tested but my lower back would be since this was still a mid-shin pull for me. I get set and pulled three toughish reps and then took a break to give my lower back a breather. I came back and attempted a fourth but as it got to my knees I tried to hitch it. My knees were sweaty so it slid back down. I tried once more and then called it there as I had a long, hot day ahead of me. Sixth out of eight.
Up next was the odd object press medley. This event went through the most changes precontest with implements changing as well as weights. It finally ended up being a 200lbs sandbag, 180lbs and 205lbs natural stones and a 250lbs 12” log. The sandbag and stones had to be pressed before you could get to the log and then the log was clean once and just press away. I believe this was a 75 seconds time limit. It was during this time I noticed that my left knee had a welt from the deadlift that was pretty swollen. Oh well. I was up third with my low placing on the deadlift. I sped through the sandbag and first stone easy and got the second stone up to my chest quick but couldn’t lock it out. Ugh. I picked it up again and it slid out my hands as I rolled it up to my chest again. AGRH! Again I got it to my chest but the position was terrible and it went to the side. NO! I took a breather and got it to the lap, took a breathe and rolled it up and pressed it. My abs and shoulders were beat to hell as I walked over to the log. I took a rest as I knew I was only going to have one shot with the log. I knew as soon as I picked it off the blocks that it was going to be near impossible to get a single rep with it. I got it cleaned and did my best to stay steady and then pressed. It went just above my eyes and then came down with a clang. I was sure this would be near the bottom of the pack but to my surprise, no one else was able to press all three awkward objects. A surprising first out of eight.
It was around this time that it got really effing hot. I had a small towel around my head to keep the sweat off and to stay cool. It was like Lawrence of Arabia, just with less man-raping. Anyways, the next event was a frame carry. Apparatus had to be carried 40’, dropped and then carried back 40’. I think this had a 60 seconds time limit. It was a cruel frame at 630lbs with a 12.5” pick and the handles being 35” apart. In other words, a pick from hell. This was also the event where pretty much everyone who got it up almost or did tear calluses. See the truly evil thing with the frame is that it produces horizontal shear to the vertical shearing forces in the hand which is not something that is trained on the farmer’s. Since most people don’t train on frame carries, it leads to a lot of tough flesh experiencing a new sensation and leads to tears. I went last on this one since I somehow got first on that press medley. Four people had finished the whole course so I knew I had to as well. It was a slow pick and had a slow pace. The second pick was even tougher but kept moving. I could hear my training partners telling me to keep going, to finish. I’m thinking “hell yeah I’m going to finish this, is there some doubts in my grip?” So I pick up speed and go a few feet past the line and hold it. I dropped it and shouted “CAN YOU DIG IT!” I get excited sometimes. I noticed a nice spot on my left palm begin to pool with blood under the skin. I finished in 23.6 seconds which was good enough for third out of eight.
Before the next event, there was a little down time for the heavies as the there were a big more in the light weight classes. I got to talk with the Matt Rhodes. Don’t you know about the Matt Rhodes? I consider you lucky with you’ve missed the “strongman was easy” brouhaha. Ah, good times. Anyways, next up was the keg carry. It was 280lbs for as far possible with turns at 40’ with a 75 seconds time limit. Now I’m pretty good with kegs but every keg is different. This one was like the fruit cake of kegs; filled with just about everything. Water, small stones, concrete and lead were some of the things I heard mentioned in passing. Now Joe had arrived at this time and he was telling me I had to do well on this event since I did his 350lbs keg for 150’ a few weeks ago. So I get chalked up and lap the keg and hold it high and start to walk. By the third lap, I’m starting to feel sluggish. I make a fourth and start to slowly walk. I pause briefly and got a few more steps before I let go. Got 177’3” for this one. Good enough for a first place out of eight.
And then there was one. Final event was the dreaded stone carry and load. All the stones would be loaded over a 48” yoke but they’d be carried different distances. The weights and distances were 250lbs for 40’, 270lbs for 30’, 310lbs for 20’, 340lbs for 10’ and a 22” diameter 380lbs stone right next to the yoke. Time limit for this one was 75 seconds. Also there was a bonus 420lbs 22” diameter stone at the end that had a 30 seconds and $50 for the fastest time to load it. With the heat, fatigue in the posterior chain and having never carried an atlas stone, I wasn’t sure I’d get past the 340lbs stone. I was in second overall going into this event. No one had loaded the five stones yet. I was deep in thought as I watched other competitors go as I hunched down in the shade. I think “it’s going to be jus t me and the stones. It’s 97 degrees on this black top, can I do this?” I get into position and go, 250lbs trotting down to the yoke, easy, 270lbs down and over, done, 310lbs up and over, you betcha. The 340lbs stone is where I have to actually lap the stone to get it into position but it’s an easy load. I retack for the 380lbs stone. I missed this stone earlier this year at Clash of the Titan’s II and it was time for revenge. A bit of an effort to thrust it over but I get it. They then roll out the 420lbs stone and I talk a little breather. It’s hot, my stone lifting muscles are exhausted. I think at some point Lou slapped my back when I tried this stone (video confirms he did) but I didn’t feel it. Alas, it slides and I can’t finish the lap. My other attempts are nowhere near as close and time runs out on me. I did try it like three more times about five minutes later but it’s just too hot and my tacky was just Vaseline at this point. Once again, a first out of eight.
Did I mention it was hot? It was hot. I had a good time for something that was worrying me the day before and for something I didn’t train for. I got first place by half a point and I won $100 instead of a trophy. That was a pleasant surprise; I’ll be giving $50 to the charity I’m supporting, Action Against Hunger. Got to put some faces to names, meet some new friends and hang out with old friends. Next contest is most likely Lift for Riley & Jack III on August 14, 2010.
Saturday, June 26, 2010
June 26, 2010
Walking – 34.5 minutes
Comments: Took off my lifting today. It would've just wiped out my pressing for tomorrow and it was more of a coming back to it workout for the dumbbell work so that will get hit next week. Did a little mowing and then went for a walk. Really warm out and going to be just as bad tomorrow. I'm nervous even though I shouldn't be. Loading up on diluted Gatorade and Propel so I don't sweat to death tomorrow. It's going to be a tough day.
Comments: Took off my lifting today. It would've just wiped out my pressing for tomorrow and it was more of a coming back to it workout for the dumbbell work so that will get hit next week. Did a little mowing and then went for a walk. Really warm out and going to be just as bad tomorrow. I'm nervous even though I shouldn't be. Loading up on diluted Gatorade and Propel so I don't sweat to death tomorrow. It's going to be a tough day.
Friday, June 25, 2010
June 25, 2010 - DE LB
Walking – 32.5 minutes
Dynamic Warm-ups
13.5” Box Squats
45x10
95x2
135x2
185x2
237x2
237x2
237x2
237x2
237x2
237x2
237x2
237x2
Yoke
455x100'
455x100'
455x100'
455x100'
Farmer's Walk
156x100'
206x100'
246x100'
301x100' PR+50'
Dimel Deadlifts
235x20 PR+5lbs
235x20
235x20
29 Minutes of Stretching
Comments: Walking felt good today and while hot it wasn't too bad. Lower back was stiff and shoulders were little achy from work I guess. Left palm is still bothering me. Squats were fine. Took it slow on the first set of yoke but really worked on foot speed on the other three sets. Felt really good with how those went. Sweating like a mofo. Plan was to go up to 296lbs for farmers but it was so close to 300lbs so I went with 301lbs. These are tough handles. I got off balance and had to readjust thus making my strides really short and slow. Barely made it to the 100' mark before my grip gave out. Dimels felt excellent. On another note, I'll be doing a contest at York Barbell this Sunday. I got no one to train events with this weekend so I figure this would be as good a training I could get.
Dynamic Warm-ups
13.5” Box Squats
45x10
95x2
135x2
185x2
237x2
237x2
237x2
237x2
237x2
237x2
237x2
237x2
Yoke
455x100'
455x100'
455x100'
455x100'
Farmer's Walk
156x100'
206x100'
246x100'
301x100' PR+50'
Dimel Deadlifts
235x20 PR+5lbs
235x20
235x20
29 Minutes of Stretching
Comments: Walking felt good today and while hot it wasn't too bad. Lower back was stiff and shoulders were little achy from work I guess. Left palm is still bothering me. Squats were fine. Took it slow on the first set of yoke but really worked on foot speed on the other three sets. Felt really good with how those went. Sweating like a mofo. Plan was to go up to 296lbs for farmers but it was so close to 300lbs so I went with 301lbs. These are tough handles. I got off balance and had to readjust thus making my strides really short and slow. Barely made it to the 100' mark before my grip gave out. Dimels felt excellent. On another note, I'll be doing a contest at York Barbell this Sunday. I got no one to train events with this weekend so I figure this would be as good a training I could get.
Thursday, June 24, 2010
June 24, 2010
Walking – 32 minutes
Comments: Hot one today and also busy. Walked after work when it was cooler outside. Looks like the next few days are going to be over 90 degrees and humid. Joints were a little achy walking but that went away as I got warm. Did to do some more thinking.
Comments: Hot one today and also busy. Walked after work when it was cooler outside. Looks like the next few days are going to be over 90 degrees and humid. Joints were a little achy walking but that went away as I got warm. Did to do some more thinking.
June 23, 2010 - ME UB
Dynamic Warm-ups
Reverse Band Axle Jerks w/IW#2's dbl
No Bands
75x5
105x5
135x3
Add Bands (-135lbs)
175X3
205x3
233x3
253x1
273x1
293x1
313x1
333x1
353x1
368x1
380X1
342x3
Rack 12" Log Half Presses
110x3
145x3
185x3
220x3
260x1 PR+5lbs
Sloppy Bent Over Rows (straps)
285x10
285x12
285x10
Bent Over Rear Delt Dumbbell Raises
57.5'sx15
57.5'sx15
57.5'sx15
33 Minutes of Stretching
Comments: Hot and humid today. Allergies were pretty bad in the morning. Too busy today to get in my lunch break walk. Lifted with Lou. He did log pressing while I was doing reverse band axle stuff. I was slightly concerned with how the workout would go when I was little off during my warm ups. I guess I got my head right as my heavier singles looked better and better. Really pleased to get 380lbs with this setup as my best was 355lbs on a barbell. Never done reverse bands with the axle so it doesn't count as a new PR. It's good to see that my lockout is getting stronger and I'm explosive. Rack half presses weren't as good as I wanted them to be. My left palm has been bothering me and these didn't help. Only got a single with 260lbs but it's still improvement. Rows blew big time. I need to do figure something out for that exercise, I think my back can't take the heavy deads then heavy rows. Something that needs tweaking. So good workout, just need to get stronger.
Reverse Band Axle Jerks w/IW#2's dbl
No Bands
75x5
105x5
135x3
Add Bands (-135lbs)
175X3
205x3
233x3
253x1
273x1
293x1
313x1
333x1
353x1
368x1
380X1
342x3
Rack 12" Log Half Presses
110x3
145x3
185x3
220x3
260x1 PR+5lbs
Sloppy Bent Over Rows (straps)
285x10
285x12
285x10
Bent Over Rear Delt Dumbbell Raises
57.5'sx15
57.5'sx15
57.5'sx15
33 Minutes of Stretching
Comments: Hot and humid today. Allergies were pretty bad in the morning. Too busy today to get in my lunch break walk. Lifted with Lou. He did log pressing while I was doing reverse band axle stuff. I was slightly concerned with how the workout would go when I was little off during my warm ups. I guess I got my head right as my heavier singles looked better and better. Really pleased to get 380lbs with this setup as my best was 355lbs on a barbell. Never done reverse bands with the axle so it doesn't count as a new PR. It's good to see that my lockout is getting stronger and I'm explosive. Rack half presses weren't as good as I wanted them to be. My left palm has been bothering me and these didn't help. Only got a single with 260lbs but it's still improvement. Rows blew big time. I need to do figure something out for that exercise, I think my back can't take the heavy deads then heavy rows. Something that needs tweaking. So good workout, just need to get stronger.
Wednesday, June 23, 2010
June 22, 2010 - ME LB
Walking – 30 minutes
Dynamic Warm-ups
Guillotine Safety Squat Bar Squats
60x10
105x5
135x3
165x3
195x3
225x1
245x1
265x1
285x1
305x1
325x1
345x1
365x1
330x5
18" Rack Deadlifts w/IW#1's quad (straps)
245x3
295x3
335x3
385x3
425x3 PR+10lbs
Safety Squat Bar Goodmornings
285x12
285x12
285x12
Unanchored Spread Eagle Situps
55x20
55x20
55x20
33 Minutes of Stretching
Comments: Pretty good workout today. Middle of my back on the left side was feeling funny and I was somewhat worried it was going to hamper my workout. These squats are something I did by accident one time and 315lbs was too much for my upperback to handle then. Essentially, I turned the ssb around so the yoke pads point towards me instead of away from me. It reverses the camber so that the bar is no longer in line with the body. It's an older lift from WSB and I've heard some people do it a few years ago. Wasn't sure what to call it and backwards bar ssb squat doesn't quite have the right ring to it so I went with guillotine ssb squat since it really wants to take off your head with this setup. Other names I considered were bottle opener, head hunter, decapitator, doing it wrong and why are you so stupid ssb squat. I was pleased to handle 365lbs on this type of squat since I could only do 295lbs last time. I'm not counting it as a true PR as the 295lbs one was a chain suspended one. Rack pulls were very tough, had to hitch the last one. One of my smoothest hitches so that's something to get out of that haha. So my lower back and upper back were pretty darn beat but of course I had to do ssb gm's to finish it off. Got all the reps which surprised me. Finished up with abs and I'll be upping the weight on those next time. It was a long day.
Dynamic Warm-ups
Guillotine Safety Squat Bar Squats
60x10
105x5
135x3
165x3
195x3
225x1
245x1
265x1
285x1
305x1
325x1
345x1
365x1
330x5
18" Rack Deadlifts w/IW#1's quad (straps)
245x3
295x3
335x3
385x3
425x3 PR+10lbs
Safety Squat Bar Goodmornings
285x12
285x12
285x12
Unanchored Spread Eagle Situps
55x20
55x20
55x20
33 Minutes of Stretching
Comments: Pretty good workout today. Middle of my back on the left side was feeling funny and I was somewhat worried it was going to hamper my workout. These squats are something I did by accident one time and 315lbs was too much for my upperback to handle then. Essentially, I turned the ssb around so the yoke pads point towards me instead of away from me. It reverses the camber so that the bar is no longer in line with the body. It's an older lift from WSB and I've heard some people do it a few years ago. Wasn't sure what to call it and backwards bar ssb squat doesn't quite have the right ring to it so I went with guillotine ssb squat since it really wants to take off your head with this setup. Other names I considered were bottle opener, head hunter, decapitator, doing it wrong and why are you so stupid ssb squat. I was pleased to handle 365lbs on this type of squat since I could only do 295lbs last time. I'm not counting it as a true PR as the 295lbs one was a chain suspended one. Rack pulls were very tough, had to hitch the last one. One of my smoothest hitches so that's something to get out of that haha. So my lower back and upper back were pretty darn beat but of course I had to do ssb gm's to finish it off. Got all the reps which surprised me. Finished up with abs and I'll be upping the weight on those next time. It was a long day.
Monday, June 21, 2010
June 21, 2010
Walking – 30.5 minutes
Comments: Walking felt good, triceps are sore. My body pretty much 100% but I still feel mentally fatigued. In other words, I don't feel like competing right now. My pain is to keep training fun, keep working hard and take off from contests until mid-August. I find these shows more fun when I have a break between them. This weeks training has been fun. I'm actually pretty excited thinking about some of the fall contests.
Comments: Walking felt good, triceps are sore. My body pretty much 100% but I still feel mentally fatigued. In other words, I don't feel like competing right now. My pain is to keep training fun, keep working hard and take off from contests until mid-August. I find these shows more fun when I have a break between them. This weeks training has been fun. I'm actually pretty excited thinking about some of the fall contests.
Sunday, June 20, 2010
June 20, 2010 - Events
Dynamic Warm-ups
2" Handle 18" Farmer's Picks
140x5
190x5
230x3
280x3
320x3 PR+20lbs & 2 reps
370x1 PR+70lbs
Super Prowler Pushes
SP+210x75' (High)
SP+210x75' (Low)
SP+210x75' (High)
SP+210x75' (Low)
SP+280x75' (High)
SP+280x75' (Low)
Arm Over Arm Pulls
SP+90x45'
SP+160x45'
SP+230x45'
SP+280x45'
Comments: More training at the Stable in Chambersburg. Felt pretty good. Triceps really sore from yesterday. Wanted to do some heavy farmer's picks and figured I'd add the 2" handles in for something fun. Honestly I was psyched out of my mind to get the 320lbs per hand for three and I thought no way in hell was I getting 370lbs per hand off the ground but I got really amped and pulled. I was so happy to get them up. I may have had another rep in me but I definitely could have held on to them longer or taken a stroll. Huge grip PR for me, hell it's a 20lbs per hand PR for a farmer's pick in general. The other guys were using the "super prowler" for some sets of high handles for 75' and then low handles back 75' so I did two sets with the "super prowler" with 210lbs on it. No idea how much it weighs but it's definitely big. Added 70lbs for one more and that was tough. I really focused on getting low and the run down with the high handles was my best form wise. I got stuck in a little raised edge at the other end and had to get it out of that before I could push it back down. That was exhausting. Finished up with some light arm over arm pulls using the "super prowler".
2" Handle 18" Farmer's Picks
140x5
190x5
230x3
280x3
320x3 PR+20lbs & 2 reps
370x1 PR+70lbs
Super Prowler Pushes
SP+210x75' (High)
SP+210x75' (Low)
SP+210x75' (High)
SP+210x75' (Low)
SP+280x75' (High)
SP+280x75' (Low)
Arm Over Arm Pulls
SP+90x45'
SP+160x45'
SP+230x45'
SP+280x45'
Comments: More training at the Stable in Chambersburg. Felt pretty good. Triceps really sore from yesterday. Wanted to do some heavy farmer's picks and figured I'd add the 2" handles in for something fun. Honestly I was psyched out of my mind to get the 320lbs per hand for three and I thought no way in hell was I getting 370lbs per hand off the ground but I got really amped and pulled. I was so happy to get them up. I may have had another rep in me but I definitely could have held on to them longer or taken a stroll. Huge grip PR for me, hell it's a 20lbs per hand PR for a farmer's pick in general. The other guys were using the "super prowler" for some sets of high handles for 75' and then low handles back 75' so I did two sets with the "super prowler" with 210lbs on it. No idea how much it weighs but it's definitely big. Added 70lbs for one more and that was tough. I really focused on getting low and the run down with the high handles was my best form wise. I got stuck in a little raised edge at the other end and had to get it out of that before I could push it back down. That was exhausting. Finished up with some light arm over arm pulls using the "super prowler".
Saturday, June 19, 2010
June 19, 2010 - DE UB
Dynamic Warm-ups
12″ Log Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
Add Bands (+125lbs)
90x4
120x2
145x2
170x2
170x2
170x2
170x2
170x2
170x2
170x2
170x2
2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
85x8/8
85x8/8
85x8/8
85x8/8
Neutral Grip Incline Dumbbell Bench Presses
70'sx12 PR+2 reps
70'sx12
70'sx12
Barbell JM Presses
175x15 PR+5lbs
175x12
175x10
36 Minutes of Stretching
Comments: Haven't done a true DE UB day in like month with all the contests I was doing. First time using these bands with this setup. I've used it before but with different bands since my overhead was much lower then. The first set with the bands was a surprise as I wasn't expecting it. Figures since I haven't really been doing these and I was only using 55lbs of tension. I may need to add a straight weight jump in there somewhere next time. I felt I really had to have perfect form rather than just wing it so I'm very happy with this setup. Did my thick dumbbell work with 35's this time and it was much more awkward than it usually is. I seemed to have figured out the form with the bigger diameter after the first two sets. Dumbbell incline felt good, not sure if this is a weight PR but it is a rep PR. It will be interesting as I get better at this exercise, especially since my gym has only one 80lber. JM's were tough as hell. I had to give it everything on all of those sets to get those reps. Figures when this is the first time I've gone heavy on them in over a month. Finished up with stretching.
12″ Log Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
Add Bands (+125lbs)
90x4
120x2
145x2
170x2
170x2
170x2
170x2
170x2
170x2
170x2
170x2
2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
85x8/8
85x8/8
85x8/8
85x8/8
Neutral Grip Incline Dumbbell Bench Presses
70'sx12 PR+2 reps
70'sx12
70'sx12
Barbell JM Presses
175x15 PR+5lbs
175x12
175x10
36 Minutes of Stretching
Comments: Haven't done a true DE UB day in like month with all the contests I was doing. First time using these bands with this setup. I've used it before but with different bands since my overhead was much lower then. The first set with the bands was a surprise as I wasn't expecting it. Figures since I haven't really been doing these and I was only using 55lbs of tension. I may need to add a straight weight jump in there somewhere next time. I felt I really had to have perfect form rather than just wing it so I'm very happy with this setup. Did my thick dumbbell work with 35's this time and it was much more awkward than it usually is. I seemed to have figured out the form with the bigger diameter after the first two sets. Dumbbell incline felt good, not sure if this is a weight PR but it is a rep PR. It will be interesting as I get better at this exercise, especially since my gym has only one 80lber. JM's were tough as hell. I had to give it everything on all of those sets to get those reps. Figures when this is the first time I've gone heavy on them in over a month. Finished up with stretching.
Friday, June 18, 2010
June 18, 2010 - DE LB
Walking – 30 minutes
Dynamic Warm-ups
13.5” Box Squats w/IW#3’s dbl clinched
No Bands
45x10
Add Bands (+175lbs)
45x2
95x2
135x2
185x2
235x2
285x2
285x2
285x2
285x2
285x2
285x2
285x2
285x2
Yoke
455x75'
570x75'
685x75'
685x75'
Farmer's Walk (turns at 75')
166x150'
166x150'
166x150'
166x150'
Dimel Deadlifts
230x20 PR+5lbs
230x20
230x20
34 Minutes of Stretching
Comments: Ok workout, another unmotivated Friday workout. At least at the start that is. Maybe it's because they're usually tough. This is the most bar weight I have used for "speed work" and it went better than expected. Yoke didn't feel too bad the first two sets but boy did I feel like I had added a small car on the first set with 685lbs. It was slow and wobbly as hell. My second run with it was much much better, with only a slight hiccup when I almost dropped with getting my foot in a small pot hole (the roads are terrible here). Even though farmer's were really light, I used chalk since I was so sweaty. The first set of farmer's felt slow but each set felt better and better. Same thing with the dimels. Finished up with stretching.
Dynamic Warm-ups
13.5” Box Squats w/IW#3’s dbl clinched
No Bands
45x10
Add Bands (+175lbs)
45x2
95x2
135x2
185x2
235x2
285x2
285x2
285x2
285x2
285x2
285x2
285x2
285x2
Yoke
455x75'
570x75'
685x75'
685x75'
Farmer's Walk (turns at 75')
166x150'
166x150'
166x150'
166x150'
Dimel Deadlifts
230x20 PR+5lbs
230x20
230x20
34 Minutes of Stretching
Comments: Ok workout, another unmotivated Friday workout. At least at the start that is. Maybe it's because they're usually tough. This is the most bar weight I have used for "speed work" and it went better than expected. Yoke didn't feel too bad the first two sets but boy did I feel like I had added a small car on the first set with 685lbs. It was slow and wobbly as hell. My second run with it was much much better, with only a slight hiccup when I almost dropped with getting my foot in a small pot hole (the roads are terrible here). Even though farmer's were really light, I used chalk since I was so sweaty. The first set of farmer's felt slow but each set felt better and better. Same thing with the dimels. Finished up with stretching.
Thursday, June 17, 2010
June 17, 2010
Walking – 32.5 minutes
Comments: Hot one today. Just some walking to relax and recover. I was right about having soreness in my soreness today. Always big time DOMS the first heavy week back from deload. Still undecided about doing the contest in York.
Comments: Hot one today. Just some walking to relax and recover. I was right about having soreness in my soreness today. Always big time DOMS the first heavy week back from deload. Still undecided about doing the contest in York.
June 16, 2010 - ME UB
Walking – 31.5 minutes
Dynamic Warm-ups
Close Grip Barbell 4-Board Presses
45x10
95x5
135x3
185x3
215x3
245x3
275x1
305x1
335x1
355x1
375x1 PR+5lbs
385x1 PR+15lbs (ugly)
347x2
Barbell Strict Presses
110x3
140x3
170x3
200x3
230x2 PR+5lbs
Bent Over Sloppy Rows (straps)
320x10
320x7
320x7
Bent Over Rear Delt Dumbbell Raises
57.5'sx15 PR+2.5lbs
57.5'sx15
57.5'sx15
32 Minutes of Stretching
Comments: Very sore in my back. A good type of sore like a small child has been hanging from my neck all day kind of sore. Trained at a new place today. Max Fitness is a small powerlifting gym nestled in intercity Harrisburg. I'd been invited to come train by one of my training partners but he couldn't make it out that night so I was solo besides the three guys who were there training deadlifts and squats. I do like the competition style bench press bench but it couldn't adjust the uprights to my height so I needed a lift off after 300lbs, otherwise I'd be doing a half rep before I even started the lift. I'm not really a fan of lift offs as hands in my line of sight can get a little distracting and everyone provides a slightly different lift off. 385lbs was ugly but I'll take it. It looks like Darren (guy spotting that set) touches it but he didn't, he's just really really close to the bar. I imagine they get that close when you got training partners going for +600lbs on the bench. Screwed up the first rep with 347lbs which made the second rep tough. Techincally a PR but not counting it since I haven't had a max double. Strict pressing felt good, would have liked to have made it a triple with 230lbs but I'll take it. Decided to do regular grip bent over rows instead of my usual snatch grip style and I figured they'd be easier. Wrong. The increased range of motion makes it much tougher so I'll have to drop the weight a bit. I'll be using this style from now on. Finished up with rear delts and stretching. My soreness will have soreness.
Dynamic Warm-ups
Close Grip Barbell 4-Board Presses
45x10
95x5
135x3
185x3
215x3
245x3
275x1
305x1
335x1
355x1
375x1 PR+5lbs
385x1 PR+15lbs (ugly)
347x2
Barbell Strict Presses
110x3
140x3
170x3
200x3
230x2 PR+5lbs
Bent Over Sloppy Rows (straps)
320x10
320x7
320x7
Bent Over Rear Delt Dumbbell Raises
57.5'sx15 PR+2.5lbs
57.5'sx15
57.5'sx15
32 Minutes of Stretching
Comments: Very sore in my back. A good type of sore like a small child has been hanging from my neck all day kind of sore. Trained at a new place today. Max Fitness is a small powerlifting gym nestled in intercity Harrisburg. I'd been invited to come train by one of my training partners but he couldn't make it out that night so I was solo besides the three guys who were there training deadlifts and squats. I do like the competition style bench press bench but it couldn't adjust the uprights to my height so I needed a lift off after 300lbs, otherwise I'd be doing a half rep before I even started the lift. I'm not really a fan of lift offs as hands in my line of sight can get a little distracting and everyone provides a slightly different lift off. 385lbs was ugly but I'll take it. It looks like Darren (guy spotting that set) touches it but he didn't, he's just really really close to the bar. I imagine they get that close when you got training partners going for +600lbs on the bench. Screwed up the first rep with 347lbs which made the second rep tough. Techincally a PR but not counting it since I haven't had a max double. Strict pressing felt good, would have liked to have made it a triple with 230lbs but I'll take it. Decided to do regular grip bent over rows instead of my usual snatch grip style and I figured they'd be easier. Wrong. The increased range of motion makes it much tougher so I'll have to drop the weight a bit. I'll be using this style from now on. Finished up with rear delts and stretching. My soreness will have soreness.
Wednesday, June 16, 2010
June 15, 2010 - ME LB
Walking – 30 minutes
Dynamic Warm-ups
Reverse Band Deadlifts w/IW#4's
No Bands
135x5
Add Bands (-100lbs)
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1 PR+10lbs
585x1 PR+50lbs
610x1 PR+75lbs
655x1 PR+120lbs
590x3 PR+55lbs & 2 reps
Front Squats
185x3
225x3
275x3
315x3
365x2
Safety Squat Bar Goodmornings
285x12 PR+10lbs
285x11
285x10
Unanchored Spread Eagle Situps
55x20
55x20
55x20
33 Minutes of Stretching
Comments: Very good workout. I wasn't sure how today would go as my neck and traps were still stiff from tweaking something on Sunday and my hips were still sore. Also my left ankle had been really sore the night before. I haven't done any reverse band deadlifts since August last year and that was with a thick bar. That workout had been a crappy one to boot. The way I set up the bands for reverse deads is a little different than most as I make sure the bands totally give out right at my knee cap rather than just coming out of the bands at the top. Good thing the only thing that bothered me today was my left arm which was sore and I had the cut on my finger from keg carries so I had to bandage that up backing it hard to close that hand all the way. Weights felt really explosive and I upped my anticpated goal quite a bit from 550lbs. Worked up to 495lbs with double overhand grip before switching to alternated grip. I took a cautious jump from 585lbs to 610lbs as it didn't feel that easy but I guess I wasn't focused that set as 610lbs felt easier than that set. I knew I had a big lift in me after that so I made a big jump for 655lbs. I got it to my knees and I had to hitch it. I wasn't going to let it go as I'd already come so far. Really happy with that lift. When I used to do these more frequently, this lift was only 20lbs more than my best deadlift. I don't expect that same carryover now but it should mean I'm good for a big PR next time I pull a barbell from the floor. Front squats felt good and I was hoping to get a triple with 365lbs but I had to settle for a hard two reps. I'll get it soon. Legs feel strong and springy. Got lazy with the ssb gm's and just put on a 10kg and two 45lbers on each side to get 285lbs instead of my planned 280lbs. It's a good, strong lazy. Sweaty so the bar slid down to my neck on the second set so I chalked up my neck for the third set. Really killed my entire back, neck and hamstrings. Finished up with abs and stretching. Going to be sore tomorrow.
Dynamic Warm-ups
Reverse Band Deadlifts w/IW#4's
No Bands
135x5
Add Bands (-100lbs)
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1 PR+10lbs
585x1 PR+50lbs
610x1 PR+75lbs
655x1 PR+120lbs
590x3 PR+55lbs & 2 reps
Front Squats
185x3
225x3
275x3
315x3
365x2
Safety Squat Bar Goodmornings
285x12 PR+10lbs
285x11
285x10
Unanchored Spread Eagle Situps
55x20
55x20
55x20
33 Minutes of Stretching
Comments: Very good workout. I wasn't sure how today would go as my neck and traps were still stiff from tweaking something on Sunday and my hips were still sore. Also my left ankle had been really sore the night before. I haven't done any reverse band deadlifts since August last year and that was with a thick bar. That workout had been a crappy one to boot. The way I set up the bands for reverse deads is a little different than most as I make sure the bands totally give out right at my knee cap rather than just coming out of the bands at the top. Good thing the only thing that bothered me today was my left arm which was sore and I had the cut on my finger from keg carries so I had to bandage that up backing it hard to close that hand all the way. Weights felt really explosive and I upped my anticpated goal quite a bit from 550lbs. Worked up to 495lbs with double overhand grip before switching to alternated grip. I took a cautious jump from 585lbs to 610lbs as it didn't feel that easy but I guess I wasn't focused that set as 610lbs felt easier than that set. I knew I had a big lift in me after that so I made a big jump for 655lbs. I got it to my knees and I had to hitch it. I wasn't going to let it go as I'd already come so far. Really happy with that lift. When I used to do these more frequently, this lift was only 20lbs more than my best deadlift. I don't expect that same carryover now but it should mean I'm good for a big PR next time I pull a barbell from the floor. Front squats felt good and I was hoping to get a triple with 365lbs but I had to settle for a hard two reps. I'll get it soon. Legs feel strong and springy. Got lazy with the ssb gm's and just put on a 10kg and two 45lbers on each side to get 285lbs instead of my planned 280lbs. It's a good, strong lazy. Sweaty so the bar slid down to my neck on the second set so I chalked up my neck for the third set. Really killed my entire back, neck and hamstrings. Finished up with abs and stretching. Going to be sore tomorrow.
Monday, June 14, 2010
June 14, 2010
Walking – 33 minutes
Comments: Neck and traps were still tense but felt better than yesterday. Hips were really sore. Found out by accident that I should have received fourth at the Iron City contest. Getting back to the heavy stuff tomorrow.
Comments: Neck and traps were still tense but felt better than yesterday. Hips were really sore. Found out by accident that I should have received fourth at the Iron City contest. Getting back to the heavy stuff tomorrow.
Sunday, June 13, 2010
June 13, 2010 - Events
Dynamic Warm-ups
Sand Bag Presses
100x10
150x10
250x0
250x0
150x10
Keg Carries
180x150'
240x150'
350x150' PR+50lbs & 80'
Atlas Stone Loads
240x1 to 57"/240x1 to 65"/240x1 to 73" PR+8"
240x1 to 57"/240x1 to 65"/240x1 to 73"
240x1 to 57"/240x1 to 65"/240x1 to 73"
Super Prowler Pushes
250x75' (High)
250x75' (Low)
250x75' (High)
250x75' (Low)
Comments: I think it's been over a month since I was last down at the Stable in Chambersburg. Figures my first day back happens to be the most muggy and humid day this year. Compared to today's sweatfest, yesterday was a trickle. I'm talking full blown Sweat-con 5. Joe had some new goodies (they had canceled his summer strongman program at the highschool). Did some reps with the light sandbags and then went for the 250lber (some water got in it so it probably weighs more). Got it up to my chest easy but barely got it off of the chest. Stupid idea as it tweaked something in my neck. Probably from trying to overhead press a sandbag that weighs over 100lbs more than the heaviest one I've pressed. I did a bit of contemplating and tried it again getting above my head but no further. Did the 150lber again for some reps. Keg carries were tough. They were slippery, I was slippery, it wasn't pretty. I took five steps and the thing slid out of my arms with both 180lbs and 240lbs. I had to hold it in a comprised position that was not too friendly on the groin. I noticed after my run with the 240lber that my left hand was bleeding from when it slid out so I cleaned that up and taped it. The 350lbs keg was a lot more manageable as I could actually get a good hold on it. A little tough but I could have done further. Stones I did a new drill to work on my extensions. I did one rep to the high platform (57") then added a tire (65") did a rep and then added another tire (73") to finish the set. The 73" load was really tough on the first set and I almost missed it on the second and had to press it in. The third set was great as I launched it over the tire right into the center. Stones felt great. Joe was doing some sprints with his super prowler (the thing is massive) and I figured it wasn't right to just let him do them alone so I did two sets down and back. So besides the muggy and humid day, the rain, the sliced finger and the tweaked trap muscle, it was a good day.
Sand Bag Presses
100x10
150x10
250x0
250x0
150x10
Keg Carries
180x150'
240x150'
350x150' PR+50lbs & 80'
Atlas Stone Loads
240x1 to 57"/240x1 to 65"/240x1 to 73" PR+8"
240x1 to 57"/240x1 to 65"/240x1 to 73"
240x1 to 57"/240x1 to 65"/240x1 to 73"
Super Prowler Pushes
250x75' (High)
250x75' (Low)
250x75' (High)
250x75' (Low)
Comments: I think it's been over a month since I was last down at the Stable in Chambersburg. Figures my first day back happens to be the most muggy and humid day this year. Compared to today's sweatfest, yesterday was a trickle. I'm talking full blown Sweat-con 5. Joe had some new goodies (they had canceled his summer strongman program at the highschool). Did some reps with the light sandbags and then went for the 250lber (some water got in it so it probably weighs more). Got it up to my chest easy but barely got it off of the chest. Stupid idea as it tweaked something in my neck. Probably from trying to overhead press a sandbag that weighs over 100lbs more than the heaviest one I've pressed. I did a bit of contemplating and tried it again getting above my head but no further. Did the 150lber again for some reps. Keg carries were tough. They were slippery, I was slippery, it wasn't pretty. I took five steps and the thing slid out of my arms with both 180lbs and 240lbs. I had to hold it in a comprised position that was not too friendly on the groin. I noticed after my run with the 240lber that my left hand was bleeding from when it slid out so I cleaned that up and taped it. The 350lbs keg was a lot more manageable as I could actually get a good hold on it. A little tough but I could have done further. Stones I did a new drill to work on my extensions. I did one rep to the high platform (57") then added a tire (65") did a rep and then added another tire (73") to finish the set. The 73" load was really tough on the first set and I almost missed it on the second and had to press it in. The third set was great as I launched it over the tire right into the center. Stones felt great. Joe was doing some sprints with his super prowler (the thing is massive) and I figured it wasn't right to just let him do them alone so I did two sets down and back. So besides the muggy and humid day, the rain, the sliced finger and the tweaked trap muscle, it was a good day.
Saturday, June 12, 2010
June 12, 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
Neutral Grip Incline Dumbbell Bench Presses
45'sx10
45'sx10
45'sx10
Barbell JM Presses
122x12
122x12
122x12
30 Minutes of Stretching
Comments: Very very lazy today. Slept until 11:30 today. Energy was high for the workout albeit very sweaty. Like rain forest sweaty. Log was snappy and easy, tested out a new band setup for speed days with log as well. Sloppy on one arms but that's to be expected when I haven't really done them in like a month I think. Incline was easy peasy. Elbows were aching on JM's, another I haven't done in like month. Wrist wraps kept my wrists from bothering me on these like they normally do. Left palm is tender, been like that since the contest. It acts up every once in a while.
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
Neutral Grip Incline Dumbbell Bench Presses
45'sx10
45'sx10
45'sx10
Barbell JM Presses
122x12
122x12
122x12
30 Minutes of Stretching
Comments: Very very lazy today. Slept until 11:30 today. Energy was high for the workout albeit very sweaty. Like rain forest sweaty. Log was snappy and easy, tested out a new band setup for speed days with log as well. Sloppy on one arms but that's to be expected when I haven't really done them in like a month I think. Incline was easy peasy. Elbows were aching on JM's, another I haven't done in like month. Wrist wraps kept my wrists from bothering me on these like they normally do. Left palm is tender, been like that since the contest. It acts up every once in a while.
Friday, June 11, 2010
June 11, 2010 - DE LB - Deload
Walking – 30 minutes
Dynamic Warm-ups
Squats
45x10
115x5
165x5
205x5
245x5
Yoke
455x50'
455x50'
455x50'
Farmer's Walk
166x75'
166x75'
166x75'
Dimel Deadlifts
161x15
161x15
161x15
32 Minutes of Stretching
Comments: Still getting the aches and kinks out I guess. Did squats with oly shoes and they felt pretty comfy, definitely noticed my hips with them on and wide-ish stance. First set of yoke reminded me that I had indeed done heavy yoke recently. Each set felt better and better but really noticed pain in left side of my upper back and my right hip/quad. Took short rests with these. Took it slow on first set of farmers and then ramped it up the next two sets. Again short rests and these felt pretty good. I was sweating a lot moving everything around fast (putting on plates, moving plates, etc.). Dimel's let me know that my upper back and hips were sore. Definitely noticed tight hamstrings and sore tendons while stretching. This deload recovery may take longer than I thought from going so hard. Maybe it's the three shows and maybe it's the unexpected heavy yoke to top it off. Only can speculate. Looking forward to sleeping in.
Dynamic Warm-ups
Squats
45x10
115x5
165x5
205x5
245x5
Yoke
455x50'
455x50'
455x50'
Farmer's Walk
166x75'
166x75'
166x75'
Dimel Deadlifts
161x15
161x15
161x15
32 Minutes of Stretching
Comments: Still getting the aches and kinks out I guess. Did squats with oly shoes and they felt pretty comfy, definitely noticed my hips with them on and wide-ish stance. First set of yoke reminded me that I had indeed done heavy yoke recently. Each set felt better and better but really noticed pain in left side of my upper back and my right hip/quad. Took short rests with these. Took it slow on first set of farmers and then ramped it up the next two sets. Again short rests and these felt pretty good. I was sweating a lot moving everything around fast (putting on plates, moving plates, etc.). Dimel's let me know that my upper back and hips were sore. Definitely noticed tight hamstrings and sore tendons while stretching. This deload recovery may take longer than I thought from going so hard. Maybe it's the three shows and maybe it's the unexpected heavy yoke to top it off. Only can speculate. Looking forward to sleeping in.
Thursday, June 10, 2010
June 10, 2010
Walking – 34 minutes
Comments: Still pretty beat but not like the last few days. Walking felt good but something in the air gave me an allergy fit. Still just trying to chill. Planning on heading down to Brute Strength Gym in Norfolk, VA next weekend for a weekend of tough event training with Lou and Andy and possible some other guys. Still working out the final plans for that but it should be fun.
Comments: Still pretty beat but not like the last few days. Walking felt good but something in the air gave me an allergy fit. Still just trying to chill. Planning on heading down to Brute Strength Gym in Norfolk, VA next weekend for a weekend of tough event training with Lou and Andy and possible some other guys. Still working out the final plans for that but it should be fun.
Wednesday, June 9, 2010
June 09, 2010 - ME UB - Deload
Walking – 30 minutes
Dynamic Warm-ups
Close Grip Barbell 3-Board Presses
45x10
85x5
125x5
155x5
185x5
Barbell Strict Presses
90x3
120x3
150x3
180x3
Wide Grip Power Shrugs (straps)
285x10
285x10
285x10
Bent Over Rear Delt Dumbbell Raises
37.5'sx12
37.5'sx12
37.5'sx12
39 Minutes of Stretching
Comments: Forearms were feeling better today. I swapped the rows out for shrugs to try something else and to give my back a little more rest. Tired but not done.
Dynamic Warm-ups
Close Grip Barbell 3-Board Presses
45x10
85x5
125x5
155x5
185x5
Barbell Strict Presses
90x3
120x3
150x3
180x3
Wide Grip Power Shrugs (straps)
285x10
285x10
285x10
Bent Over Rear Delt Dumbbell Raises
37.5'sx12
37.5'sx12
37.5'sx12
39 Minutes of Stretching
Comments: Forearms were feeling better today. I swapped the rows out for shrugs to try something else and to give my back a little more rest. Tired but not done.
Tuesday, June 8, 2010
June 08, 2010 - ME LB - Deload
Walking – 30 minutes
Dynamic Warm-ups
Deadlifts
155x5
217x5
272x5
327x5
Front Squats
105x3
155x3
195x3
245x3
Safety Squat Bar Goodmornings
196x10
196x10
196x10
Unanchored Spread Eagle Situps
25x15
25x15
25x15
35 Minutes of Stretching
Comments: Haven't done a post contest deload in a while. Forearms are incredibly sore right now. When they are sore, I know I need to take it easy. It's looking more and more likely that I'll be skipping the Plat Plus shows this year and do one or two local shows and then the WNSF show in August. Then again, it could just be the tiredness and boo-boos talking and I could be thinking better fully rested.
Dynamic Warm-ups
Deadlifts
155x5
217x5
272x5
327x5
Front Squats
105x3
155x3
195x3
245x3
Safety Squat Bar Goodmornings
196x10
196x10
196x10
Unanchored Spread Eagle Situps
25x15
25x15
25x15
35 Minutes of Stretching
Comments: Haven't done a post contest deload in a while. Forearms are incredibly sore right now. When they are sore, I know I need to take it easy. It's looking more and more likely that I'll be skipping the Plat Plus shows this year and do one or two local shows and then the WNSF show in August. Then again, it could just be the tiredness and boo-boos talking and I could be thinking better fully rested.
Monday, June 7, 2010
June 07, 2010
Walking – 34 minutes
Comments: Very stressful day with work. Not what I needed after such a tough competition both mentally and physically. Went for a walk after work. Upper back, hips are sore as are my ribs and abs. Stones, tire and yoke are a deadly combo of soreness. I certainly need to rethink things with log pressing and consider whether I am ready for a Plat Plus show. It seems incredibly unlikely to add 30lbs to my log press in less than two months. On one hand, I'd like to see how that feels being in that kind of competitive atmosphere. Also, these kinds of shows are rarely near me (relatively near that is). However, I also don't want to be in a massive deficit from bombing the first event in a stacked field. Upon finding out the log weight from yesterday was actually between 299lbs and 303lbs, I can't say that I'm absolutely doing any Plat Plus shows this year. I'll continue training as if I am going but improvement on log pressing is going to be the deciding factor.
Comments: Very stressful day with work. Not what I needed after such a tough competition both mentally and physically. Went for a walk after work. Upper back, hips are sore as are my ribs and abs. Stones, tire and yoke are a deadly combo of soreness. I certainly need to rethink things with log pressing and consider whether I am ready for a Plat Plus show. It seems incredibly unlikely to add 30lbs to my log press in less than two months. On one hand, I'd like to see how that feels being in that kind of competitive atmosphere. Also, these kinds of shows are rarely near me (relatively near that is). However, I also don't want to be in a massive deficit from bombing the first event in a stacked field. Upon finding out the log weight from yesterday was actually between 299lbs and 303lbs, I can't say that I'm absolutely doing any Plat Plus shows this year. I'll continue training as if I am going but improvement on log pressing is going to be the deciding factor.
Summit Sports Training Pro/Am - Villanova, PA - 06/06/2010
I think the city of Philadelphia is my kryptonite. Just being near there seems to make me reconsider what I am doing. Think about it; first show near Philly I got last place and bombed the first two events, drove through Philly for one in Jersey and had one of my worst performances and I did one this year near Philly and felt like a zombie and passed out on the conan’s wheel. I actually spent the day before this show in Philadelphia watching another strongman contest. That wasn’t a pleasant day with the long hours in traffic, watching a show in what looked like a deleted scene from The Wrestler and being threatened by a local while looking for a parking spot to get cheese steaks. So I woke up the next day and thought, crap, I got to do stuff today.
My dad and I arrived and unpacked. We actually drove past it since it was nestled back in a plaza. We probably also missed it because from what I had read, I was expecting quite a crowd with a supposed 200 kids signed up and ten heavyweights. I went a signed in. I didn’t get weighed in but I did check after the first four events and I was under 260lbs so definitely a light bodyweight. Three times I was confused for a teen competitor. I warmed up inside the facility, which was nice, since it was so blazing hot outside. We were told the event would start at 12:00 but we didn’t get to start until 1:30. Draining. First event was the log press.
This was an event I was nervous about. I’m actually not even sure what the final weight ended up being. I heard it was 300lbs and then 305lbs and finally 310lbs. Turns out it was either 308lbs or 313lbs. If the former, I’ve never did that much with a clean. If the later, that’s new to me. 60 seconds for as many reps as you can with a clean every rep. Hell, I was going to be over the moon if I got one with the increased weight. As I was getting ready to warm up, I noticed I had misplaced my hard belt. I wouldn’t need it for log but I won’t have a snowflakes chance in hell with the next event without one. Luckily Lou’s friend Eric had brought his wide one and lent it to me. I was too bulky for the log press on the clean so I went with just the rehband. I was the last one to go since they drew the names out of a hat for the order. I put my wrist wraps on, hoping that it would improve stability and put on Thunderstruck by AC/DC and went at it. I got a little off balanced after the clean and couldn’t get it above my head. It came back down hard and I felt my back crunch and I had to bail. I waved off to signal I was done but the judge must have missed it because he told me I had 30 seconds left. I figured, fine, I could try again. I got it up again but could barely get it off my chest. A disappointing zero reps for me. Seventh out of seven.
Up next was the hummer tire deadlift. It looks cool but it is a tough event for me. The bar is 16”but 18” when the bar flex is gone, essentially midshin so I might as well pull from the floor. The weight was a monstrous 780lbs for as many reps as possible in 60 seconds. For a frame of reference, last year when I did a show with this exact implement, I couldn’t budge the 640lbs weight. Since I got last on the first event, I was going to be up first on this one. I tried out different stances to try and make this doable. 550lbs felt really heavy for two. Great. I got into an awkward stance for my last warm-up with 640lbs. Knees were inside my hands but my legs were splayed out past them. I was able to get it up. So that’s improvement. Unfortunately it was still 140lbs under the show weight. At least it did give me something to compare my banded rack pulls to. I’d say that 640lbs feels like 420lbs plus bands so it can help me keep progress of my partial pulls. I was asked if I was ready and said no to give the other competitors who had actually done work to get a five minute rest. After that, I strapped in and got into my goofy stance and tugged. Nothing. Changed my stance. Zip. Moved my hands in and tried once more. Nada. Walked away, disgusted with my weakness. I tied with another guy who zeroed for Sixth out of seven.
At this point, I’m thinking why am I here? I can’t hang with these guys. Perhaps I should call it a day and cheer Lou on. I know this is a defeatist attitude but damn it if it isn’t tough to mentally get over bombing two events back to back while your competitors get it for reps easy. It doesn’t help that heavy log pressing seems to be the name of the game with the platinum plus shows and Nationals. The third event changed over the day. Originally it was supposed to be a 650lbs Conan’s Wheel. The guy who had it didn’t bring it. I’m not going to name names but his initials were Gene Rychlak. So plan B was going to be 800lbs yoke for 60’ into 350lbs farmers for 60’ with one drop allowed. Now 800lbs yoke isn’t horrendous for that distance but only one drop would have made it a short run for me. By a stroke of luck, there weren’t enough plates to load up both implements. So it evolved once more to a 910lbs yoke for 60’ in 60 seconds. So you mean I’ve been busting my hump on Conan’s Wheel when I should have been working on yoke? I haven’t gone over 660lbs on yoke since March and the most I’ve done has been 880lbs. Busted out the chalk for my upper back and I know people were getting annoyed with me finding my yoke pick height. Too bad. Finally settled on the bottom of the crossbar at 60”. I’m going to have to adjust mine at home to this height because it was perfect. I was going first again (starting to see a pattern) and set up and picked it. I walked a few steps and dropped it. Heavy but not impossible. Picked it again and took short steps thinking one more, one more. I stumbled and again I dropped it. I knew I could do more and got it once again and this time got further than the previous two drops combined. I didn’t have much time left at this point and I got few feet farther before I was too fatigued and then time was called. I got 37’ with it. Then everyone else but one guy finished (he hurt his back and still beat me by 2’). A pleasant surprise but only good enough for sixth out of seven (the one guy that had bombed the hummer tire deadlift with me dropped out at this point but they still counted it as out of seven).
I was feeling a little better after the yoke mood wise. Now was time for the tire flip and sled drag medley. The original plan was 60’ with both but after seeing everyone struggling with the tire, the course for the tire was shortened to 40’. Honestly one of the toughest tires I’ve ever attempted to flip besides the two +1000lbs ones I’ve tried. Listed as 900lbs but probably closer to 950lbs. The sled was going to be 1200lbs but I guess it was changed to a different sled and it was only 450lbs. Time limit for this one was extended to 90 seconds and boy did we need it. Up first is me, number one with a bullet. The tire started up and I had to hold it to keep it from rolling down the parking lot. Every flip was tough and took a lot of hip pops to get it high enough to push over. It took five flips to cover 40’ and then I just walked over to the sled. My legs were dead. I started out find but then I started going sideways and it came to pretty much a dead stop. My legs couldn’t move it so I tried rowing it. After three or so tugs it got over whatever was there and I started moving fast again. Then I heard the awful word “TIME!” and I dropped backwards and laid sprawled on my back. Exhausting. I got only 26’ with the sled. Didn’t finish last for once and got fifth out of seven.
Then the rain came. I was tired at this point and I honestly didn’t care if we even did stones. I heard that it might be changed to one stone over a bar inside. So I got ready, taped up, changed into my tacky shorts, and got a good look in the mirror at the tire marks on my shoulders (always the shoulders) and the red welt on my traps from the yoke. I get back outside and the rain has stopped so I guess the stones were still on. This series had potential as the platforms weren’t low. 250lbs to 64”, 255lbs to 60”, 340lbs to 56”, 345lbs to 52” and 407lbs to 48”. I was hoping that it would be the 420lbs stone that was listed but this was fine. I put on a thin layer of PR Tacky Champion Blend and I set up and attacked the stones. I one motioned the first two stones and had to slightly lap the next two stones. They were easy. The 407lbs stone was a bit tougher, hard to get a good grip but when I found it I got it lapped easy. I waddled over to the platform and got it up and the stone bobbled a little and it wasn’t high enough. Not again. I leaned back more and more and muscled it up on to the platform. I was a bit red in the face but gave a little “woot” and walked off. No one else was able to load the 407lbs stone after me until the final competitor Scott Weech, ASC Pro, came up and loaded them all. A few guys were making excuses for why they couldn’t load it but when the shortest guy at the competition with the stubbiest arms wins the stone event, there really are no excuses but to get better at stones. Hell, he beat me by less than a second. Second place on the final event.
I was nowhere close to being in contention. I got sixth out of seven due to one guy dropping out after two events. Certainly put things into perspective. Log press needs to improve a lot if I’m to get anywhere in this sport. Same with deadlifts. I feel confident that with a few more weeks of hard training, I could get decent at the heavy yoke. Stones are at a Pro level, that’s a given but it needs to be fine tuned for +400lbs stones. Can’t always muscle them up like that. Glad that Lou got second and hit a lot of PR’s. Thus ends my little experiment with seeing how hard I could push it with contests. It is doable with this many contests this close but training for them is not fun. I seem to like doing one or two close and then that’s good. Need to see if I can get my log pressing up a bit if I’m going to have a chance at the CT Platinum Plus show. I’m unsure what my next move will be.
My dad and I arrived and unpacked. We actually drove past it since it was nestled back in a plaza. We probably also missed it because from what I had read, I was expecting quite a crowd with a supposed 200 kids signed up and ten heavyweights. I went a signed in. I didn’t get weighed in but I did check after the first four events and I was under 260lbs so definitely a light bodyweight. Three times I was confused for a teen competitor. I warmed up inside the facility, which was nice, since it was so blazing hot outside. We were told the event would start at 12:00 but we didn’t get to start until 1:30. Draining. First event was the log press.
This was an event I was nervous about. I’m actually not even sure what the final weight ended up being. I heard it was 300lbs and then 305lbs and finally 310lbs. Turns out it was either 308lbs or 313lbs. If the former, I’ve never did that much with a clean. If the later, that’s new to me. 60 seconds for as many reps as you can with a clean every rep. Hell, I was going to be over the moon if I got one with the increased weight. As I was getting ready to warm up, I noticed I had misplaced my hard belt. I wouldn’t need it for log but I won’t have a snowflakes chance in hell with the next event without one. Luckily Lou’s friend Eric had brought his wide one and lent it to me. I was too bulky for the log press on the clean so I went with just the rehband. I was the last one to go since they drew the names out of a hat for the order. I put my wrist wraps on, hoping that it would improve stability and put on Thunderstruck by AC/DC and went at it. I got a little off balanced after the clean and couldn’t get it above my head. It came back down hard and I felt my back crunch and I had to bail. I waved off to signal I was done but the judge must have missed it because he told me I had 30 seconds left. I figured, fine, I could try again. I got it up again but could barely get it off my chest. A disappointing zero reps for me. Seventh out of seven.
Up next was the hummer tire deadlift. It looks cool but it is a tough event for me. The bar is 16”but 18” when the bar flex is gone, essentially midshin so I might as well pull from the floor. The weight was a monstrous 780lbs for as many reps as possible in 60 seconds. For a frame of reference, last year when I did a show with this exact implement, I couldn’t budge the 640lbs weight. Since I got last on the first event, I was going to be up first on this one. I tried out different stances to try and make this doable. 550lbs felt really heavy for two. Great. I got into an awkward stance for my last warm-up with 640lbs. Knees were inside my hands but my legs were splayed out past them. I was able to get it up. So that’s improvement. Unfortunately it was still 140lbs under the show weight. At least it did give me something to compare my banded rack pulls to. I’d say that 640lbs feels like 420lbs plus bands so it can help me keep progress of my partial pulls. I was asked if I was ready and said no to give the other competitors who had actually done work to get a five minute rest. After that, I strapped in and got into my goofy stance and tugged. Nothing. Changed my stance. Zip. Moved my hands in and tried once more. Nada. Walked away, disgusted with my weakness. I tied with another guy who zeroed for Sixth out of seven.
At this point, I’m thinking why am I here? I can’t hang with these guys. Perhaps I should call it a day and cheer Lou on. I know this is a defeatist attitude but damn it if it isn’t tough to mentally get over bombing two events back to back while your competitors get it for reps easy. It doesn’t help that heavy log pressing seems to be the name of the game with the platinum plus shows and Nationals. The third event changed over the day. Originally it was supposed to be a 650lbs Conan’s Wheel. The guy who had it didn’t bring it. I’m not going to name names but his initials were Gene Rychlak. So plan B was going to be 800lbs yoke for 60’ into 350lbs farmers for 60’ with one drop allowed. Now 800lbs yoke isn’t horrendous for that distance but only one drop would have made it a short run for me. By a stroke of luck, there weren’t enough plates to load up both implements. So it evolved once more to a 910lbs yoke for 60’ in 60 seconds. So you mean I’ve been busting my hump on Conan’s Wheel when I should have been working on yoke? I haven’t gone over 660lbs on yoke since March and the most I’ve done has been 880lbs. Busted out the chalk for my upper back and I know people were getting annoyed with me finding my yoke pick height. Too bad. Finally settled on the bottom of the crossbar at 60”. I’m going to have to adjust mine at home to this height because it was perfect. I was going first again (starting to see a pattern) and set up and picked it. I walked a few steps and dropped it. Heavy but not impossible. Picked it again and took short steps thinking one more, one more. I stumbled and again I dropped it. I knew I could do more and got it once again and this time got further than the previous two drops combined. I didn’t have much time left at this point and I got few feet farther before I was too fatigued and then time was called. I got 37’ with it. Then everyone else but one guy finished (he hurt his back and still beat me by 2’). A pleasant surprise but only good enough for sixth out of seven (the one guy that had bombed the hummer tire deadlift with me dropped out at this point but they still counted it as out of seven).
I was feeling a little better after the yoke mood wise. Now was time for the tire flip and sled drag medley. The original plan was 60’ with both but after seeing everyone struggling with the tire, the course for the tire was shortened to 40’. Honestly one of the toughest tires I’ve ever attempted to flip besides the two +1000lbs ones I’ve tried. Listed as 900lbs but probably closer to 950lbs. The sled was going to be 1200lbs but I guess it was changed to a different sled and it was only 450lbs. Time limit for this one was extended to 90 seconds and boy did we need it. Up first is me, number one with a bullet. The tire started up and I had to hold it to keep it from rolling down the parking lot. Every flip was tough and took a lot of hip pops to get it high enough to push over. It took five flips to cover 40’ and then I just walked over to the sled. My legs were dead. I started out find but then I started going sideways and it came to pretty much a dead stop. My legs couldn’t move it so I tried rowing it. After three or so tugs it got over whatever was there and I started moving fast again. Then I heard the awful word “TIME!” and I dropped backwards and laid sprawled on my back. Exhausting. I got only 26’ with the sled. Didn’t finish last for once and got fifth out of seven.
Then the rain came. I was tired at this point and I honestly didn’t care if we even did stones. I heard that it might be changed to one stone over a bar inside. So I got ready, taped up, changed into my tacky shorts, and got a good look in the mirror at the tire marks on my shoulders (always the shoulders) and the red welt on my traps from the yoke. I get back outside and the rain has stopped so I guess the stones were still on. This series had potential as the platforms weren’t low. 250lbs to 64”, 255lbs to 60”, 340lbs to 56”, 345lbs to 52” and 407lbs to 48”. I was hoping that it would be the 420lbs stone that was listed but this was fine. I put on a thin layer of PR Tacky Champion Blend and I set up and attacked the stones. I one motioned the first two stones and had to slightly lap the next two stones. They were easy. The 407lbs stone was a bit tougher, hard to get a good grip but when I found it I got it lapped easy. I waddled over to the platform and got it up and the stone bobbled a little and it wasn’t high enough. Not again. I leaned back more and more and muscled it up on to the platform. I was a bit red in the face but gave a little “woot” and walked off. No one else was able to load the 407lbs stone after me until the final competitor Scott Weech, ASC Pro, came up and loaded them all. A few guys were making excuses for why they couldn’t load it but when the shortest guy at the competition with the stubbiest arms wins the stone event, there really are no excuses but to get better at stones. Hell, he beat me by less than a second. Second place on the final event.
I was nowhere close to being in contention. I got sixth out of seven due to one guy dropping out after two events. Certainly put things into perspective. Log press needs to improve a lot if I’m to get anywhere in this sport. Same with deadlifts. I feel confident that with a few more weeks of hard training, I could get decent at the heavy yoke. Stones are at a Pro level, that’s a given but it needs to be fine tuned for +400lbs stones. Can’t always muscle them up like that. Glad that Lou got second and hit a lot of PR’s. Thus ends my little experiment with seeing how hard I could push it with contests. It is doable with this many contests this close but training for them is not fun. I seem to like doing one or two close and then that’s good. Need to see if I can get my log pressing up a bit if I’m going to have a chance at the CT Platinum Plus show. I’m unsure what my next move will be.
Friday, June 4, 2010
June 04, 2010
Walking – 30.5 minutes
Comments: Storm last night must have stirred up all the pollen because my allergies were pretty bad in the morning. I waited until after work to walk to minimize stress.
Comments: Storm last night must have stirred up all the pollen because my allergies were pretty bad in the morning. I waited until after work to walk to minimize stress.
Thursday, June 3, 2010
June 03, 2010 - Pre-Contest Deload
Walking – 31 minutes
Dynamic Warm-ups
Squats
45x10
115x5
165x5
205x5
245x5
Barbell Jerks
45x10
80x5
113x5
142x5
170x5
Deadlifts
155x5
217x5
272x5
327x5
33 Minutes of Stretching
Comments: Last gym workout for this week. Feeling better each day. Still have some issues like my left forearm and left ankle but nowhere near as stiff as Tuesday's workout. Just need to keep relaxing and staying focused.
Dynamic Warm-ups
Squats
45x10
115x5
165x5
205x5
245x5
Barbell Jerks
45x10
80x5
113x5
142x5
170x5
Deadlifts
155x5
217x5
272x5
327x5
33 Minutes of Stretching
Comments: Last gym workout for this week. Feeling better each day. Still have some issues like my left forearm and left ankle but nowhere near as stiff as Tuesday's workout. Just need to keep relaxing and staying focused.
Wednesday, June 2, 2010
June 02, 2010
Walking – 34 minutes
Comments: This bug is nearly gone, it lingers on but to the point of mostly unnoticeable. Walking feels good but I'm noticing these aches everywhere. Maybe it's from thinking about just relaxing and not focusing on lifting that causes this. Neck and shoulders are really tight. Tomorrow is last gym workout until go time.
Comments: This bug is nearly gone, it lingers on but to the point of mostly unnoticeable. Walking feels good but I'm noticing these aches everywhere. Maybe it's from thinking about just relaxing and not focusing on lifting that causes this. Neck and shoulders are really tight. Tomorrow is last gym workout until go time.
Tuesday, June 1, 2010
June 01, 2010 - Pre-Contest Deload
Walking – 30 minutes
Dynamic Warm-ups
Squats
45x10
115x5
165x5
205x5
245x5
Barbell Jerks
45x10
80x5
113x5
142x5
170x5
Deadlifts
155x5
217x5
272x5
327x5
30 Minutes of Stretching
Comments: Didn't get much sleep last night, too much energy to fall asleep I guess. My appetite hasn't returned yet but I'm doing my best to get in calories. This workout showed how much I've pushed myself doing two contests with no rest. Felt a lot of aches and boo-boos. Everything was easy. Definitely need this deload. Just hope that a week is enough to recover to 100%.
Dynamic Warm-ups
Squats
45x10
115x5
165x5
205x5
245x5
Barbell Jerks
45x10
80x5
113x5
142x5
170x5
Deadlifts
155x5
217x5
272x5
327x5
30 Minutes of Stretching
Comments: Didn't get much sleep last night, too much energy to fall asleep I guess. My appetite hasn't returned yet but I'm doing my best to get in calories. This workout showed how much I've pushed myself doing two contests with no rest. Felt a lot of aches and boo-boos. Everything was easy. Definitely need this deload. Just hope that a week is enough to recover to 100%.
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