October 30, 2010 - DE LB & October 31, 2010 - Events

October 30, 2010 - DE LB

Dynamic Warm-ups

13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
105x2
155x2
195x2
195x2
195x2
195x2
195x2
195x2
195x2
195x2

Barbell Hip Thrusts
375x5
445x5
515x5
585x5 PR+40lbs

Belt Squats
370x12 PR+5lbs
370x12
370x12

30 Minutes of Stretching

Comments: Got to the gym later than I had planned but not as late as it has been with this workout. Lower back and hips were hating me on squats. These are really starting to get tough. They are now 400lbs at the top and it just getting heavier. Plan is to get up to 210lbs bar weight before moving up in tension. First set of womb wreckers, I mean hip thrusts felt awful but very light. 445lbs felt much better. 515lbs was a bit of an effort (only feel these once I get over 495lbs) and had to fight to get them all with 585lbs. Reps were much better than the post contest workout with 605lbs. As I was setting up belt squats, I was still thinking about routine tweaks and was kind of not looking forward to pulldown abs. I was actually concerned that this workout would make tomorrows event training really tough. I have had good sessions but those were on Saturdays before this workout. As I was doing the belt squats, I was thinking about how to move things around and then it hit me. I don't have to do abs. I don't have to do four exercises a workout. I could just do the three big movements and call it a day. With that, I completed the belt squats on a high note. Finished up with stretching. Still need to work some things out but I'm getting there.



October 31, 2010 - Events

Dynamic Warm-ups

2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
57x3/3
57x3/3
107x3/3
107x3/3
130x2/2
130x2/2
150x1/1
170x1/1
190x1/0 PR+10lbs

Yoke
440x70'
440x70'
490x70'
490x70'
530x70'
530x70'
580x70'
580x70'

Atlas Stone Loads
No Tacky
240x3 (18") to 51.5"
324x2 (20") to 51.5"
385x0 (20")
Add Tacky
385x1 (20") to 51.5"
452x1 (22") to 51.5" PR+17lbs

Keg Tosses
35x1
35x1
35x1
35x1
35x1
35x1

Comments: After last weeks ho-hum effort on my part, I wasn't sure what to expect. My plans were to go to upstate NY for training on Saturday but it just didn't work out for me this time. I took my time getting set up as Bill and Zack were doing Nats events hard this week (last hard event session). I must say they both have come a long way since they started training for Nationals. I did some volume on dumbbell pressing and worked up to 190lbs. I only got it for one on my right arm and had two near misses with the left. I need to work on heavy singles for this as I can rep lighter weights easy. It's just as the weights get heavier, the balance becomes tougher. Happy to get the one rep but it should have been a double. Since I had Joe there, I wanted to get him to watch my yoke form, especially since it has been feeling much better lately. Just speed stuff. Joe said my foot speed and turnover is a lot better but something about the way I was lifting my knees up was off putting I guess. I kept at it and I was able to get near perfect on the last run with 580lbs. Then it was time for stones. I did the first rep with 240lbs one motioned but then I caught myself and did a two part lift for the other two reps. Definitely noticed a big difference in the explosion off the hips I got breaking it down. After Brett beat me on stones doing all the stones in a two part lift (even the really light ones) I see that as being a superior technique. I made big jumps since I wanted to give it my all come big stone time. I missed 385lbs no tacky and Joe was about to break his foot off in my ass until he realized I was trying it no tacky. That stone was really dusty today. Tacked up and got it easy. Then it was time for Loki, the 452lbs 22" diameter atlas stone I had made earlier this year. Joe was telling me to give it everything. I got as amped as I could and attacked. Easy lap and extend. Yes. It was almost anticlimactic with how easy it went. I wanted to do more but was told to end it on a high note. Did five singles on keg toss and called it a day. Guess I need to make a heavier stone now.