Walking – 31 minutes
Comments: Just late night walking for me. Really no point in doing a deload workout. Back to heavy stuff on Wednesday. Time does the opposite of what others say it does for them. Rarely am I relaxed. I feel anxious, ready to get back to lifting. Especially if I see or hear others are lifting heavy or hitting personal bests while I'm resting. But I got to keep that under control.
Tuesday, November 30, 2010
Sunday, November 28, 2010
November 28, 2010 - Events
Dynamic Warm-ups
Yoke
440x75'
440x75'
530x75'
530x75'
620x75'
620x75'
Tire Flips
860x3
860x3
860+300x1
860+300x1
860+300x1
860+300x1
860+300x1
Keg Tosses
33x2
33x2
33x2
33x2
33x2
33x2
PLAY Stone Carries
300x40' (w/pick)
300x140' (turns at 70') PR+40'
300x221' (turns at 40') PR+121'
350x0 (w/pick)
350x60' (w/pick) PR+50lbs
Comments: Good to be back home. Got home at about 1:00 from Virginia so I was quite tired come morning. I didn't have access to weights while in VA for Thanksgiving but I did cut down a tree and split wood for about an hour and then went for a half hour walk. Went hiking for a little bit on Saturday. Felt tougher than last year with this extra 15lbs of weight I've added. Took quite a few naps out of boredom. Anyways, back to this workout. I was running a little late and as I drove by the Stable, I saw Joe leaving in the other direction. My first thought was ARGH!. Turns out Joe had to leave early to be with the family but Wes, Bill and Zack were there. I did some light, beltless yoke runs for speed. Felt good but I had the pick height up one too high so the yoke was nearly dragging if I didn't stay perfectly tight. I did some flips with the 860lbs and they were easy. I added the 300lbs tire to that. A bit tougher than expected so I decided to stick with it for several sets rather than try going heavier. Plus I was by myself after two flips with the combo tire setup. I didn't want to go after two events and the one I had in mind was just going to be awful so I did keg tosses again. I just took the two empty kegs and through them in sequence for six sets. Then it was time for the awful PLAY stone. I had told Andy we had a Husafell stone that was plateloadable. I figured I'd do some work with it as well make a demo. Despite my difficulties with it at first, I got many PR's on it. I'm most happy with the pick up and go with 350lbs after missing it. I want to be doing 400lbs off the ground in the future, especially to push Andy as he gets ready for the Arnold. I also cracked open the stone mold. Looks good but will need some sanding. Also sending out my entry form for Battle at the Barn III tomorrow. Looking forward to training with Andy and Mark at Brute Strength Gym this Saturday. These next couple weeks will be good.
Yoke
440x75'
440x75'
530x75'
530x75'
620x75'
620x75'
Tire Flips
860x3
860x3
860+300x1
860+300x1
860+300x1
860+300x1
860+300x1
Keg Tosses
33x2
33x2
33x2
33x2
33x2
33x2
PLAY Stone Carries
300x40' (w/pick)
300x140' (turns at 70') PR+40'
300x221' (turns at 40') PR+121'
350x0 (w/pick)
350x60' (w/pick) PR+50lbs
Comments: Good to be back home. Got home at about 1:00 from Virginia so I was quite tired come morning. I didn't have access to weights while in VA for Thanksgiving but I did cut down a tree and split wood for about an hour and then went for a half hour walk. Went hiking for a little bit on Saturday. Felt tougher than last year with this extra 15lbs of weight I've added. Took quite a few naps out of boredom. Anyways, back to this workout. I was running a little late and as I drove by the Stable, I saw Joe leaving in the other direction. My first thought was ARGH!. Turns out Joe had to leave early to be with the family but Wes, Bill and Zack were there. I did some light, beltless yoke runs for speed. Felt good but I had the pick height up one too high so the yoke was nearly dragging if I didn't stay perfectly tight. I did some flips with the 860lbs and they were easy. I added the 300lbs tire to that. A bit tougher than expected so I decided to stick with it for several sets rather than try going heavier. Plus I was by myself after two flips with the combo tire setup. I didn't want to go after two events and the one I had in mind was just going to be awful so I did keg tosses again. I just took the two empty kegs and through them in sequence for six sets. Then it was time for the awful PLAY stone. I had told Andy we had a Husafell stone that was plateloadable. I figured I'd do some work with it as well make a demo. Despite my difficulties with it at first, I got many PR's on it. I'm most happy with the pick up and go with 350lbs after missing it. I want to be doing 400lbs off the ground in the future, especially to push Andy as he gets ready for the Arnold. I also cracked open the stone mold. Looks good but will need some sanding. Also sending out my entry form for Battle at the Barn III tomorrow. Looking forward to training with Andy and Mark at Brute Strength Gym this Saturday. These next couple weeks will be good.
Tuesday, November 23, 2010
November 22, 2010 - DE UB
Dynamic Warm-ups
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
90x2
110x2
130x2
130x2
130x2
130x2
130x2
130x2
130x2
130x2
Double Overhand Axle Power Shrugs
225x3
265x3
305x3
345x3
385x3 PR+10lbs
Seated Rope Cable Face Pulls
105x12 PR+5lbs
105x12
105x12
36 Minutes of Stretching
Comments: Good session. Right calf muscle was very tight the day before so I intentionally missed the morning bus so I could walk on it and get some blood flowing into it. Still quite stiff. Not sure what happened as I got to the gym but my left ankle started to bother me, it felt as if I had been hit by something there. Some sets were good, some not so good on log push presses. Two more weeks at this band tension. Last set was picture perfect. Axle power shrugs were pretty good, got a lot of height on them up to 305lbs. Not so much on 345lbs. 385lbs was very tough to hold on to and really wanted to come out of my hands but I got the reps. Finished up with face pulls. I'm dropping the rear delt raises as the one arm rows hit the same area in a similar fasion. First set felt terrible but the last set was butter. These make my shoulders feel happy. Finished up with stretching. I'm most likely taking off Wednesday from lifting (I have a massage scheduled for after work) rather than do a deload workout. So next workout is most likely Sunday.
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
90x2
110x2
130x2
130x2
130x2
130x2
130x2
130x2
130x2
130x2
Double Overhand Axle Power Shrugs
225x3
265x3
305x3
345x3
385x3 PR+10lbs
Seated Rope Cable Face Pulls
105x12 PR+5lbs
105x12
105x12
36 Minutes of Stretching
Comments: Good session. Right calf muscle was very tight the day before so I intentionally missed the morning bus so I could walk on it and get some blood flowing into it. Still quite stiff. Not sure what happened as I got to the gym but my left ankle started to bother me, it felt as if I had been hit by something there. Some sets were good, some not so good on log push presses. Two more weeks at this band tension. Last set was picture perfect. Axle power shrugs were pretty good, got a lot of height on them up to 305lbs. Not so much on 345lbs. 385lbs was very tough to hold on to and really wanted to come out of my hands but I got the reps. Finished up with face pulls. I'm dropping the rear delt raises as the one arm rows hit the same area in a similar fasion. First set felt terrible but the last set was butter. These make my shoulders feel happy. Finished up with stretching. I'm most likely taking off Wednesday from lifting (I have a massage scheduled for after work) rather than do a deload workout. So next workout is most likely Sunday.
Sunday, November 21, 2010
November 21, 2010 - Events
Dynamic Warm-ups
Yoke
440x70'
530x70'
620x70'
710x70'
800x70' (1 drop)
Keg Tosses
33x6
33x6
33x6
14" Pick Frame Carries
305x70'
305x70'
485x73'
585x73'
665x0
625x73'
Comments: Kind of a fun workout today in Chambersburg. Joe was there and I had him watch my form on yoke. He says it's getting much better. It certainly feels like I'm moving more efficiently and quickly. Had to drop 800lbs once because it slid off my back. I forgot to chalk up my back was berated for it. Did all the yoke stuff beltless and it felt good. Didn't go too hard on keg tossing as I was feeling the weight swings from yesterday. My plan is to eventually get to doing 3x12 on the keg toss. Then it was frame carries. Joe had me using the low pick handles as my grip is strong but my pick sucks and seeing as how a fellow lifter was able to do much more weight on a higher pick after training on these, I thought that was a good idea. I also wore my regular shoes as opposed to my wrestling shoes so the pick would be even tougher. Broke 665lbs off the ground in the back but it was a no go. Got 625lbs no problem. I want to get over 700lbs from this height pick eventually. Went home and made my atlas stone. It should be a monster. Then raked up the neighbor's leaves. Workout tomorrow and then deload until next Sunday.
Yoke
440x70'
530x70'
620x70'
710x70'
800x70' (1 drop)
Keg Tosses
33x6
33x6
33x6
14" Pick Frame Carries
305x70'
305x70'
485x73'
585x73'
665x0
625x73'
Comments: Kind of a fun workout today in Chambersburg. Joe was there and I had him watch my form on yoke. He says it's getting much better. It certainly feels like I'm moving more efficiently and quickly. Had to drop 800lbs once because it slid off my back. I forgot to chalk up my back was berated for it. Did all the yoke stuff beltless and it felt good. Didn't go too hard on keg tossing as I was feeling the weight swings from yesterday. My plan is to eventually get to doing 3x12 on the keg toss. Then it was frame carries. Joe had me using the low pick handles as my grip is strong but my pick sucks and seeing as how a fellow lifter was able to do much more weight on a higher pick after training on these, I thought that was a good idea. I also wore my regular shoes as opposed to my wrestling shoes so the pick would be even tougher. Broke 665lbs off the ground in the back but it was a no go. Got 625lbs no problem. I want to get over 700lbs from this height pick eventually. Went home and made my atlas stone. It should be a monster. Then raked up the neighbor's leaves. Workout tomorrow and then deload until next Sunday.
Saturday, November 20, 2010
November 20, 2010 - DE LB
Dynamic Warm-ups
13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
110x2
160x2
210x2
210x2
210x2
210x2
210x2
210x2
210x2
210x2
Safety Squat Bar Lunges
180x5/5
210x5/5
240x5/5
270x5/5
Weight Swings
155x12
155x12
155x12
34 Minutes of Stretching
Comments: Slept in late (didn't mean to haha) and spent a good portion of my day setting things up for making the big atlas stone tomorrow (buying concrete, sand, securing insert, etc). When I got to the gym, I decided to go back to 3 exercises a workout, I just feel refreshed rather than beat to hell. Box squats felt good, upping the band tension next time and starting it over again. I wasn't sure how lunges would go since I've never done them with my ssb (always with the one at Max Fitness) but those concerns were unfounded as picked it back right where I left it haha. Weight swings are still giving me fits. I'm going to stay at this weight until I can do these all in a seamless clip (I always get off balance at this weight). I know I can do it as the last six reps of the last set were perfect. Finished up with stretching.
13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
110x2
160x2
210x2
210x2
210x2
210x2
210x2
210x2
210x2
210x2
Safety Squat Bar Lunges
180x5/5
210x5/5
240x5/5
270x5/5
Weight Swings
155x12
155x12
155x12
34 Minutes of Stretching
Comments: Slept in late (didn't mean to haha) and spent a good portion of my day setting things up for making the big atlas stone tomorrow (buying concrete, sand, securing insert, etc). When I got to the gym, I decided to go back to 3 exercises a workout, I just feel refreshed rather than beat to hell. Box squats felt good, upping the band tension next time and starting it over again. I wasn't sure how lunges would go since I've never done them with my ssb (always with the one at Max Fitness) but those concerns were unfounded as picked it back right where I left it haha. Weight swings are still giving me fits. I'm going to stay at this weight until I can do these all in a seamless clip (I always get off balance at this weight). I know I can do it as the last six reps of the last set were perfect. Finished up with stretching.
Friday, November 19, 2010
November 19, 2010
Walking – 33 minutes
Comments: Nice and cool out today. My lead insert arrived today. Weighted it and it came out to 44lbs. It was advertised as 50lbs but seeing as how they got them from another place that sells 45lbs inserts, I guess that makes sense. It should still be enough with the 22lbs I have to make a +500lbs atlas stone. If not, I got a lot of iron plates. Plan on making this sumbitch tomorrow.
Comments: Nice and cool out today. My lead insert arrived today. Weighted it and it came out to 44lbs. It was advertised as 50lbs but seeing as how they got them from another place that sells 45lbs inserts, I guess that makes sense. It should still be enough with the 22lbs I have to make a +500lbs atlas stone. If not, I got a lot of iron plates. Plan on making this sumbitch tomorrow.
November 18, 2010 - ME UB
Dynamic Warm-ups
Swiss Bar Floor Presses
45x10
95x5
135x3
165x3
195x3
225x3
255x1
275x1
295x1
315x1
330x1
340x1
Axle Incline Rack Half Presses w/ IW#1's dbl (+95lbs)
72x3
92x3
115x3
135x3
155x3
175x3
195x1
One Arm Dumbbell Rows (straps)
140x12/12 PR+5lbs
140x12/12
140x12/12
Seated Rope Cable Face Pulls
80x12
90x12
100x12
37 Minutes of Stretching
Comments: Pretty good workout. Swiss bar was awkward to unrack (first time doing that as the first time I used it I was doing them suspended from chest level). That will take some getting used to I'm sure. Always takes me a bit to get warmed up on straight weight bench lifts. Got 340lbs which is 10lbs off my barbell max. Probably had another 5lbs in me but no reason to go for that when I had just barely got the previous rep. Probably could have done five reps with 306lbs but I screwed up the second rep and wasted a lot of energy. Next exercise was another new one. I picked it up from reading Clint Darden's log on Elitefts. Essentially a partial incline press off of pins with an axle and band tension. He's using a different band rigging setup so I just went with what I thought might be similar. I also didn't know how I would do so I started really light (and forgot to add the micro weights to make the bar 75lbs). I was quite surprised that I was able to do 175lbs for a solid triple and to find how hard this exercise hits the shoulders and triceps. Definitely a keeper. Went on to an exercise I haven't done in a while; one arm db rows. I figured I wouldn't have lost any strength on these and I was right; did 140lbs for three sets of 12 with some effort. I then did a twist on an old lift by doing face pulls on the rowing stack. In the past, I had done it using the pressdown stack that only goes up to 150lbs and feels much lighter than the row stack and pulldown stacks. These felt good. Went home and stretched.
Swiss Bar Floor Presses
45x10
95x5
135x3
165x3
195x3
225x3
255x1
275x1
295x1
315x1
330x1
340x1
Axle Incline Rack Half Presses w/ IW#1's dbl (+95lbs)
72x3
92x3
115x3
135x3
155x3
175x3
195x1
One Arm Dumbbell Rows (straps)
140x12/12 PR+5lbs
140x12/12
140x12/12
Seated Rope Cable Face Pulls
80x12
90x12
100x12
37 Minutes of Stretching
Comments: Pretty good workout. Swiss bar was awkward to unrack (first time doing that as the first time I used it I was doing them suspended from chest level). That will take some getting used to I'm sure. Always takes me a bit to get warmed up on straight weight bench lifts. Got 340lbs which is 10lbs off my barbell max. Probably had another 5lbs in me but no reason to go for that when I had just barely got the previous rep. Probably could have done five reps with 306lbs but I screwed up the second rep and wasted a lot of energy. Next exercise was another new one. I picked it up from reading Clint Darden's log on Elitefts. Essentially a partial incline press off of pins with an axle and band tension. He's using a different band rigging setup so I just went with what I thought might be similar. I also didn't know how I would do so I started really light (and forgot to add the micro weights to make the bar 75lbs). I was quite surprised that I was able to do 175lbs for a solid triple and to find how hard this exercise hits the shoulders and triceps. Definitely a keeper. Went on to an exercise I haven't done in a while; one arm db rows. I figured I wouldn't have lost any strength on these and I was right; did 140lbs for three sets of 12 with some effort. I then did a twist on an old lift by doing face pulls on the rowing stack. In the past, I had done it using the pressdown stack that only goes up to 150lbs and feels much lighter than the row stack and pulldown stacks. These felt good. Went home and stretched.
Thursday, November 18, 2010
November 17, 2010 - ME LB
Dynamic Warm-ups
Reverse Band Squats w/ IW#1's dbl
No Bands
45x10
95x5
Add Bands (-95lbs)
135x5
185x3
225x3
275x3
315x3
365x1
405x1
455x1
495x1
525x1
555x1
500x4
Suspended Cambered Squat Bar Goodmornings
215x3
265x3
305x3
355x3
395x1
45-degree Safety Squat Bar Hyperextensions
205x10 PR+5lbs
205x8
205x8
Pulldown Abs
175x12 PR+5lbs
175x12
175x10
30 Minutes of Stretching
Comments: Workout took a little longer than I planned. The Spud Inc, rack straps arrived today (that was fast) so I was able to use them. My knees were achy and my hips didn't feel that great warming up. Got 555lbs on reverse band squats. The last time I did reverse band squats I was using a different band tension (-135lbs) and setup so I can't really compare the two lifts. About popped my eyes out on 555lbs haha. Did four tough reps with 500lbs and I'm sure I could've done one more but figured it was better to move on. I feel I'm very close to a 500lbs squat now. Now this is where I encountered the time vampire that was setting up the rack straps. First off, I can't use the rack saver and rack strap combo since I'm too tall and my rack is too short. Then it was getting it just the right height for gm's. When that was set, I thought I was home free but I was wrong. See when I lifted up the cambered bar, the straps didn't stay with the bar and it got snagged coming down. I fixed that by wrapping the mini bands around the straps and the bar (it worked for the one side and I had to fix the other side a set later, ugh). So not the best first workout with the straps. I need to check some form vids of cambered bar gm's so I can get the same bar placement on my back every time (my cambered bar is thick, maybe I'll save up for "real" one). Back extensions were unbelievably tough. So were abs. Finished up with stretching.
Reverse Band Squats w/ IW#1's dbl
No Bands
45x10
95x5
Add Bands (-95lbs)
135x5
185x3
225x3
275x3
315x3
365x1
405x1
455x1
495x1
525x1
555x1
500x4
Suspended Cambered Squat Bar Goodmornings
215x3
265x3
305x3
355x3
395x1
45-degree Safety Squat Bar Hyperextensions
205x10 PR+5lbs
205x8
205x8
Pulldown Abs
175x12 PR+5lbs
175x12
175x10
30 Minutes of Stretching
Comments: Workout took a little longer than I planned. The Spud Inc, rack straps arrived today (that was fast) so I was able to use them. My knees were achy and my hips didn't feel that great warming up. Got 555lbs on reverse band squats. The last time I did reverse band squats I was using a different band tension (-135lbs) and setup so I can't really compare the two lifts. About popped my eyes out on 555lbs haha. Did four tough reps with 500lbs and I'm sure I could've done one more but figured it was better to move on. I feel I'm very close to a 500lbs squat now. Now this is where I encountered the time vampire that was setting up the rack straps. First off, I can't use the rack saver and rack strap combo since I'm too tall and my rack is too short. Then it was getting it just the right height for gm's. When that was set, I thought I was home free but I was wrong. See when I lifted up the cambered bar, the straps didn't stay with the bar and it got snagged coming down. I fixed that by wrapping the mini bands around the straps and the bar (it worked for the one side and I had to fix the other side a set later, ugh). So not the best first workout with the straps. I need to check some form vids of cambered bar gm's so I can get the same bar placement on my back every time (my cambered bar is thick, maybe I'll save up for "real" one). Back extensions were unbelievably tough. So were abs. Finished up with stretching.
Tuesday, November 16, 2010
November 15, 2010 - DE UB
Dynamic Warm-ups
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
95x2
125x2
125x2
125x2
125x2
125x2
125x2
125x2
125x2
Neutral Grip Incline Dumbbell Presses
70'sx10
80'sx10
90'sx10
100'sx10 PR+1 rep
Standing Dumbbell Lateral Raises
45'sx12 PR+2.5lbs
45'sx12
45'sx12
Bent Over Rear Delt Dumbbell Raises
75'sx12
75'sx12
75'sx12
35 Minutes of Stretching
Comments: As I said before, I'm still working on some things but I'm getting closer to finalizing my workout plans. Lower back was still kind of stiff but much better than the day before but my knees were still achy. Took awhile to get into a push pressing groove. Lots of reps on incline. Improved by one rep which is good since that attempt was fresh while this was after three sets. Making progress. First set of laterals sucked. Had issues with people walking right by me as I was lifting my arms on rear delts. I'll be sticking at both weights for next week. Went home to stretch.
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
95x2
125x2
125x2
125x2
125x2
125x2
125x2
125x2
125x2
Neutral Grip Incline Dumbbell Presses
70'sx10
80'sx10
90'sx10
100'sx10 PR+1 rep
Standing Dumbbell Lateral Raises
45'sx12 PR+2.5lbs
45'sx12
45'sx12
Bent Over Rear Delt Dumbbell Raises
75'sx12
75'sx12
75'sx12
35 Minutes of Stretching
Comments: As I said before, I'm still working on some things but I'm getting closer to finalizing my workout plans. Lower back was still kind of stiff but much better than the day before but my knees were still achy. Took awhile to get into a push pressing groove. Lots of reps on incline. Improved by one rep which is good since that attempt was fresh while this was after three sets. Making progress. First set of laterals sucked. Had issues with people walking right by me as I was lifting my arms on rear delts. I'll be sticking at both weights for next week. Went home to stretch.
Monday, November 15, 2010
November 14, 2010 - DE LB
Dynamic Warm-ups
13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
105x2
155x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
Barbell Hip Thrusts
335x3
405x3
475x3
545x3
615x3 PR+10lbs
Weight Swings
105x12
130x12
155x12
36 Minutes of Stretching
Comments: Lower back was very stiff today. My grandparents have been staying with us for the past few days (they are moving back up here) so I've been sleeping on the "guest bed" which is not very supportive. So my back, shoulders and knees have been a tad achy. I'll have to tough it out until next Wednesday (of course then I'm going to be visiting cousins in Virginia for Thanksgiving until Saturday). Anway, on to the workout. Definitely a more organized workout than yesterday. Bad lower back pump on the squats but pushed through it. One more week before I drop the weight down and up the band tension to 280lbs. First two sets of hip thrusts sucked; 335lbs was so light it came off my hips (ouch) so I had to slow that down and the 405lbs got off balance. Didn't feel it until the set with 545lbs. 615lbs was very tough but got three. One of the changes I've been working on (and still working on) is switching up the assistance lifts. Tried out weight swings (loading pin with a t-handle). I didn't count the reps until the weight got to shoulder level. First set was too easy so I increased the weight. Figured I'd up it some more and that was a tough set. I'll use that weight for all three sets next time I do it. Raked the neighbor's leaves and then stretched.
13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
105x2
155x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
Barbell Hip Thrusts
335x3
405x3
475x3
545x3
615x3 PR+10lbs
Weight Swings
105x12
130x12
155x12
36 Minutes of Stretching
Comments: Lower back was very stiff today. My grandparents have been staying with us for the past few days (they are moving back up here) so I've been sleeping on the "guest bed" which is not very supportive. So my back, shoulders and knees have been a tad achy. I'll have to tough it out until next Wednesday (of course then I'm going to be visiting cousins in Virginia for Thanksgiving until Saturday). Anway, on to the workout. Definitely a more organized workout than yesterday. Bad lower back pump on the squats but pushed through it. One more week before I drop the weight down and up the band tension to 280lbs. First two sets of hip thrusts sucked; 335lbs was so light it came off my hips (ouch) so I had to slow that down and the 405lbs got off balance. Didn't feel it until the set with 545lbs. 615lbs was very tough but got three. One of the changes I've been working on (and still working on) is switching up the assistance lifts. Tried out weight swings (loading pin with a t-handle). I didn't count the reps until the weight got to shoulder level. First set was too easy so I increased the weight. Figured I'd up it some more and that was a tough set. I'll use that weight for all three sets next time I do it. Raked the neighbor's leaves and then stretched.
Saturday, November 13, 2010
November 13, 2010 - Events?
Dynamic Warm-ups
18" Pick Farmers Walks
276x100' (turn at 50')
316x50'
366x50' PR+13lbs
406x0
406x0
406x0
Sandbag/Keg/Prowler Medleys
225x60'/250x60'/P+270x60'
225x60'/250x60'/P+270x60'
Comments: This was just a stupid workout. I honestly had no real plans for this workout and Jon was planning on just doing farmer's and stones. I guess it started out alright, I jumped in at 276lbs no warm-up (Lou and I were late and I didn't want to have Jon strip it down) and that wasn't too bad. I got talked into going for a max on farmers and 366lbs wasn't bad. I royally suck at the pick. I foolishly tried 406lbs three times when I should have just done the one attempt. Of course those misses drained me and messed with my head. I was just out of it then. At that point it came down to Jon, Lou and I deciding what to do next and it got tossed around from stones, to no stones, to tire, no tire, tire again, zercher carries, why not conan's wheel, no zercher carries and then why not just go to Chipolte? I was perfectly content to call it there, go home and contemplate and rest. But Lou wanted to do some cardio with the tire. My shoulders are still recovering from last weekend. So I set up a little light medley. I need to rest.
18" Pick Farmers Walks
276x100' (turn at 50')
316x50'
366x50' PR+13lbs
406x0
406x0
406x0
Sandbag/Keg/Prowler Medleys
225x60'/250x60'/P+270x60'
225x60'/250x60'/P+270x60'
Comments: This was just a stupid workout. I honestly had no real plans for this workout and Jon was planning on just doing farmer's and stones. I guess it started out alright, I jumped in at 276lbs no warm-up (Lou and I were late and I didn't want to have Jon strip it down) and that wasn't too bad. I got talked into going for a max on farmers and 366lbs wasn't bad. I royally suck at the pick. I foolishly tried 406lbs three times when I should have just done the one attempt. Of course those misses drained me and messed with my head. I was just out of it then. At that point it came down to Jon, Lou and I deciding what to do next and it got tossed around from stones, to no stones, to tire, no tire, tire again, zercher carries, why not conan's wheel, no zercher carries and then why not just go to Chipolte? I was perfectly content to call it there, go home and contemplate and rest. But Lou wanted to do some cardio with the tire. My shoulders are still recovering from last weekend. So I set up a little light medley. I need to rest.
Friday, November 12, 2010
November 12, 2010
Walking – 30 minutes
Comments: Nice and cool out today while walking. Still doing some plotting and planning with my workouts. I was hoping the lead insert would arrive today but it didn't.
Comments: Nice and cool out today while walking. Still doing some plotting and planning with my workouts. I was hoping the lead insert would arrive today but it didn't.
Thursday, November 11, 2010
November 11, 2010 - ME UB
Dynamic Warm-ups
Axle Strict Presses w/ Chains
No Chains
75x5
Add Chains (+28lbs)
75x5
Add Chains (+50lbs)
75x3
Add Chains (+72lbs)
75x3
Add Chains (+94lbs)
75x3
Add Chains (+116lbs)
75x1
95x1
115x1
135x1
155x1
175x1
146x3
Close Grip Rack Lockouts
295x3
335x3
385x3
425x3
475x3 PR+2 reps
Pullups
bw+5x12
(Neutral Grip)
bw+5x12
bw+5x12
33 Minutes of Stretching
Comments: Pretty much needed a crowbar to pry me out of behind today. So tired. I have some more thinking and sorting to do. Felt awful going to the gym but the sluggishness turned to anger seeing that some jag-off had jammed a carabiner on to one of the chains. Took some effort to force it off. Pressing felt good. Did 10lbs more than what I've done with a barbell. 175lbs was a grinder to lockout and even when I locked it out, it wasn't a sure thing. Got three on the downset and really fought for a fourth but it wasn't happening. Lockouts were strong, got all three reps with 475lbs. Started doing pullups but they really bothered my biceps. I tested something out and went upstairs to use the parallel grip. What do you know, no pain. With that out of the way, did two easy sets this style. Finished up with stretching. Ate at Chipolte's and got two free burritos for being a fatass and eating three burritos in one sitting in like 15 minutes.
Axle Strict Presses w/ Chains
No Chains
75x5
Add Chains (+28lbs)
75x5
Add Chains (+50lbs)
75x3
Add Chains (+72lbs)
75x3
Add Chains (+94lbs)
75x3
Add Chains (+116lbs)
75x1
95x1
115x1
135x1
155x1
175x1
146x3
Close Grip Rack Lockouts
295x3
335x3
385x3
425x3
475x3 PR+2 reps
Pullups
bw+5x12
(Neutral Grip)
bw+5x12
bw+5x12
33 Minutes of Stretching
Comments: Pretty much needed a crowbar to pry me out of behind today. So tired. I have some more thinking and sorting to do. Felt awful going to the gym but the sluggishness turned to anger seeing that some jag-off had jammed a carabiner on to one of the chains. Took some effort to force it off. Pressing felt good. Did 10lbs more than what I've done with a barbell. 175lbs was a grinder to lockout and even when I locked it out, it wasn't a sure thing. Got three on the downset and really fought for a fourth but it wasn't happening. Lockouts were strong, got all three reps with 475lbs. Started doing pullups but they really bothered my biceps. I tested something out and went upstairs to use the parallel grip. What do you know, no pain. With that out of the way, did two easy sets this style. Finished up with stretching. Ate at Chipolte's and got two free burritos for being a fatass and eating three burritos in one sitting in like 15 minutes.
November 10, 2010 - ME LB
Dynamic Warm-ups
Deadlifts
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
585x1
625x0
527x3
Safety Squat Bar Step Ups
85x3/3
105x3/3
125x3/3
145x3/3
165x3/3
185x3/3
205x3/3
Glute Ham Raises
bw+10x12 PR+5lbs
bw+10x12
bw+10x12
36 Minutes of Stretching
Comments: At the time, I was very, very pissed off with how this workout went but now that I've had time to reflect on it, I'm not as pissed. I was actually debating whether to do banded rack pulls and save going for a max on deadlifts until after Thanksgiving break. Well everything felt good and easy. I felt like I could do 405 for 20. Hell I did 545lbs double overhand. But 585lbs felt pretty tough. That made me angry. My goal was 625lbs. I had to get that. I'm so much stronger than I was back in late march when I got 605lbs. I set up for 625lbs and pulled. Only came up a few inches. Disgusted with that and nearly killed all motivation for the workout (I hate when I get like that). Did 527lbs for my downset (based off of 585lbs) and was going to stop at two reps but luckily Bentz was yelling at me and I pulled another rep for a triple. I felt like crap even doing step ups. I started way too light on those and didn't feel like I was doing anything until 185lbs. Probably not going to keep those. Ghrs were tough but I got all the reps with 10lbs and went home to stretch.
Now upon reflection, I can see some places where I went wrong. I am stronger than last time but I couldn't show it on the deadlift. Grip was stronger, hips were stronger, legs were stronger but back was fatigued. My dad reminded me that I had done heavy atlas stones on Saturday and then did heavy simulated car deadlifts on Sunday. I had even told him that the simulated car deadlift rep felt tougher than the car deadlift I had done at Brute Strength (which was around 700lbs in hand). Also I have changed how I pull. Before I just did a grip and rip style pull but it has become more and more apparent that this style isn't the most beneficial in strongman events. In most pulling based events, I have to set my grip and can't do the grip and rip. That is why I'm now using a deadlift bar for deadlifts and using straps for the rack pulls to get used to being fast from a dead start. That actually seems to knock a bit off my pull doing it that way as well. Back in March I did 495lbs this style and it felt slow so I went back to grip and rip (ended up pulling 605lbs). That 495lbs felt like 545lbs today and 585lbs felt tougher than 585lbs grip and rip style. So in actuality, my dead start style deadlift could have been closer to 545lbs but that is just speculation. I will be using this style of pull from now on so I had best get used to it. Obviously, I'll need to make some tweaks to allow for adequate recover. May have to drop simulated car deads for something that isn't so tough on the lower back. We'll see.
Deadlifts
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
585x1
625x0
527x3
Safety Squat Bar Step Ups
85x3/3
105x3/3
125x3/3
145x3/3
165x3/3
185x3/3
205x3/3
Glute Ham Raises
bw+10x12 PR+5lbs
bw+10x12
bw+10x12
36 Minutes of Stretching
Comments: At the time, I was very, very pissed off with how this workout went but now that I've had time to reflect on it, I'm not as pissed. I was actually debating whether to do banded rack pulls and save going for a max on deadlifts until after Thanksgiving break. Well everything felt good and easy. I felt like I could do 405 for 20. Hell I did 545lbs double overhand. But 585lbs felt pretty tough. That made me angry. My goal was 625lbs. I had to get that. I'm so much stronger than I was back in late march when I got 605lbs. I set up for 625lbs and pulled. Only came up a few inches. Disgusted with that and nearly killed all motivation for the workout (I hate when I get like that). Did 527lbs for my downset (based off of 585lbs) and was going to stop at two reps but luckily Bentz was yelling at me and I pulled another rep for a triple. I felt like crap even doing step ups. I started way too light on those and didn't feel like I was doing anything until 185lbs. Probably not going to keep those. Ghrs were tough but I got all the reps with 10lbs and went home to stretch.
Now upon reflection, I can see some places where I went wrong. I am stronger than last time but I couldn't show it on the deadlift. Grip was stronger, hips were stronger, legs were stronger but back was fatigued. My dad reminded me that I had done heavy atlas stones on Saturday and then did heavy simulated car deadlifts on Sunday. I had even told him that the simulated car deadlift rep felt tougher than the car deadlift I had done at Brute Strength (which was around 700lbs in hand). Also I have changed how I pull. Before I just did a grip and rip style pull but it has become more and more apparent that this style isn't the most beneficial in strongman events. In most pulling based events, I have to set my grip and can't do the grip and rip. That is why I'm now using a deadlift bar for deadlifts and using straps for the rack pulls to get used to being fast from a dead start. That actually seems to knock a bit off my pull doing it that way as well. Back in March I did 495lbs this style and it felt slow so I went back to grip and rip (ended up pulling 605lbs). That 495lbs felt like 545lbs today and 585lbs felt tougher than 585lbs grip and rip style. So in actuality, my dead start style deadlift could have been closer to 545lbs but that is just speculation. I will be using this style of pull from now on so I had best get used to it. Obviously, I'll need to make some tweaks to allow for adequate recover. May have to drop simulated car deads for something that isn't so tough on the lower back. We'll see.
Monday, November 8, 2010
November 08, 2010 - DE UB
Dynamic Warm-ups
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
90x2
120x2
120x2
120x2
120x2
120x2
120x2
120x2
120x2
Double Overhand Axle Power Shrugs
230x5
270x5
310x5
350x5
Bent Over Rear Delt Dumbbell Raises
75'sx12
75'sx12
75'sx12
37 Minutes of Stretching
Comments: Ok lifting. Shoulders felt achy at the start. I actually spent quite a bit of time working on a new setup for the viking press after seeing how successful the setup for the car deadlift worked out (I am stubborn and persistent). It actually works even though it does require some rearranging of squat racks and what not so I guess I can add that lift back in to the rotation. I did quite a bit of tinkering with my training. May have some more but probably not. Log pressing was okay, besides the stiff shoulders at the start. I decided to drop log cleans as they are more a brute strength related thing and quite a few other exercises should help that. I'll be rotating between axle cleans/continentals and power shrugs with the axle double overhand style. The shrugs aren't too taxing but I have to take just as much rest as I would for other exercises to let the grip recover enough. Pleased with how these went. Finished up with rear delts (which took a while since people kept stealing my bench) and a good amount of stretching.
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
90x2
120x2
120x2
120x2
120x2
120x2
120x2
120x2
120x2
Double Overhand Axle Power Shrugs
230x5
270x5
310x5
350x5
Bent Over Rear Delt Dumbbell Raises
75'sx12
75'sx12
75'sx12
37 Minutes of Stretching
Comments: Ok lifting. Shoulders felt achy at the start. I actually spent quite a bit of time working on a new setup for the viking press after seeing how successful the setup for the car deadlift worked out (I am stubborn and persistent). It actually works even though it does require some rearranging of squat racks and what not so I guess I can add that lift back in to the rotation. I did quite a bit of tinkering with my training. May have some more but probably not. Log pressing was okay, besides the stiff shoulders at the start. I decided to drop log cleans as they are more a brute strength related thing and quite a few other exercises should help that. I'll be rotating between axle cleans/continentals and power shrugs with the axle double overhand style. The shrugs aren't too taxing but I have to take just as much rest as I would for other exercises to let the grip recover enough. Pleased with how these went. Finished up with rear delts (which took a while since people kept stealing my bench) and a good amount of stretching.
Sunday, November 7, 2010
November 07, 2010 - DE LB
Dynamic Warm-ups
13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
105x2
155x2
200x2
200x2
200x2
200x2
200x2
200x2
200x2
200x2
Simulated Car Deadlifts w/ Chains (+110lbs)
230x3
270x3
320x3
360x1
Belt Squats
380x12 PR+10lbs
380x12
380x12
Comments: Ok workout. Took a while to set things up because once I set up the box squats and started setting up for the simulated car deadlifts, some trainer took down my set up to show someone how to box squat. Kind of annoying but whatever, I don't own the gym. Box squats went well. I did a different setup for the simulated car deadlifts on the suggestion from a friend. I stupidly underestimated how much of change this would make to the lift. I thought I could do much heavier weight but I was dead wrong. This tweak actually made it a lot tougher. Keeping this setup. Finished up with belt squats which didn't feel that bad considering yesterday. Didn't have time to stretch but I did rake the neighbor's yard for a nice cool down.
13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
105x2
155x2
200x2
200x2
200x2
200x2
200x2
200x2
200x2
200x2
Simulated Car Deadlifts w/ Chains (+110lbs)
230x3
270x3
320x3
360x1
Belt Squats
380x12 PR+10lbs
380x12
380x12
Comments: Ok workout. Took a while to set things up because once I set up the box squats and started setting up for the simulated car deadlifts, some trainer took down my set up to show someone how to box squat. Kind of annoying but whatever, I don't own the gym. Box squats went well. I did a different setup for the simulated car deadlifts on the suggestion from a friend. I stupidly underestimated how much of change this would make to the lift. I thought I could do much heavier weight but I was dead wrong. This tweak actually made it a lot tougher. Keeping this setup. Finished up with belt squats which didn't feel that bad considering yesterday. Didn't have time to stretch but I did rake the neighbor's yard for a nice cool down.
Saturday, November 6, 2010
November 06, 2010 - Events
Dynamic Warm-ups
3” Dumbbell Two-Arm Clean One-Arm Presses
115x3/3
115x3/3
115x2/2
115x3/3
115x3/3
135x1/1
12" Log/Axle/3" Dumbbell Press Medley
250x1/272x1/135x1/1
Plate Loaded "Tiny Tim" Tire
600x3
600x3
800x1
800x1
800x1
850x1
900x1
1000x1
1000x1
Atlas Stone Loads Over Yoke
No Tacky
230x2 (18") to 50" (Shouldered)
295x2 (20") to 50"
Add Tacky
420x1 (22") to 50"
370x5 (20") to 50" PR+30lbs & 3 reps
420x1 (22") to 50"
420x0 (22") to 57" (So Close!)
Prowler Runs
Prowler+190x80'
Prowler+190x80'
Prowler+190x80'
Prowler+190x80'
Comments: Went down to Bel Air, Maryland, to train today as the Sunday crew was going to be sparse and doing an easy workout to deload for Nats. Also I'd have a chance to train with Andy Deck again. I had been told the plan was pressing, tire, stones and conditioning. My biceps were still kind of achy and I wasn't looking forward to any of these events. My upperback on the left side just cramped up while I was warming up. Eight people were out to train. Pressing was inside. My plan was just to do some form work with the big dumbbell (3" handle, 11" bells) which gave me nice bruises right below my wrists. But I felt like I was pussyfooting around and did the medley that was laid out. I tried to use just push pressing and minimal leg drive on the log and axle. 9lbs PR on the log for a push press and it was incredibly easy and 31lbs PR for the axle (I used very little legs). Dumbbell was easy. Shoulders have definitely gotten stronger since I switched to strict and push pressing. The tire they had was tall man's kryptonite. It was low, short and thin. It was just awful and I was making up swear words to describe it. The "normies" did a set of ten but I was having none of that with how short "Tiny Tim" was and with my biceps. Since my next contest has a heavy tire to flip, I elected to do singles with weights added to Tiny Time. Worked up to 1000lbs (most that will fit) for two singles. The first single was awful until just switched to a narrow grip and just muscled it up. Steve, Jeff and Andy made it look easy. Then it was on to stones. I didn't plan on doing stones and had forgotten to bring my stone stuff (besides my shoes and tacky shorts). I shouldered the 230lbs stone twice and almost had the 295lbs one but it rolled to the side. Steve's stones are hippy stones in that they live outside in the elements so they are dirty and dusty. The 345lbs stone had mud on it and the 370lbs "Death Star" (has a small crater in it) was the dirtiest looking stone I've seen. The 420lbs stone looked cleanish. No one had lifted the 420lbs 22" stone so of course I had to do it. Pat had some of this new fangled "Spider Tacky" so I tried that. It was like tearing a sticky squirrel in half with oven mitts on. And the oven mitts are also sticky. So I felt that I could probably just palm the stone but actually most of it jumped ship to the stone when I tried to pick it up. Made it quite difficult to lap and load it but it went up. Luckily someone had normal tacky and I used it to do some reps with the dirty stone (370lbs). Haven't done reps in forever. I put on some more Jack Tack and loaded the 420lbs stone again but it was effortless this time. I elevated the yoke bar to 57" and just barely missed. In fact, if it had been a platform and not a rounded bar, it would have gone/ Then it was prowler time. I wimped out after four rounds as my legs just cramped up and I had to struggle to keep breakfast down (and it was 5:30). That kind of conditioning is just not my thing. Give me a stupidly long medley any day. Going to sleep in tomorrow for sure.
3” Dumbbell Two-Arm Clean One-Arm Presses
115x3/3
115x3/3
115x2/2
115x3/3
115x3/3
135x1/1
12" Log/Axle/3" Dumbbell Press Medley
250x1/272x1/135x1/1
Plate Loaded "Tiny Tim" Tire
600x3
600x3
800x1
800x1
800x1
850x1
900x1
1000x1
1000x1
Atlas Stone Loads Over Yoke
No Tacky
230x2 (18") to 50" (Shouldered)
295x2 (20") to 50"
Add Tacky
420x1 (22") to 50"
370x5 (20") to 50" PR+30lbs & 3 reps
420x1 (22") to 50"
420x0 (22") to 57" (So Close!)
Prowler Runs
Prowler+190x80'
Prowler+190x80'
Prowler+190x80'
Prowler+190x80'
Comments: Went down to Bel Air, Maryland, to train today as the Sunday crew was going to be sparse and doing an easy workout to deload for Nats. Also I'd have a chance to train with Andy Deck again. I had been told the plan was pressing, tire, stones and conditioning. My biceps were still kind of achy and I wasn't looking forward to any of these events. My upperback on the left side just cramped up while I was warming up. Eight people were out to train. Pressing was inside. My plan was just to do some form work with the big dumbbell (3" handle, 11" bells) which gave me nice bruises right below my wrists. But I felt like I was pussyfooting around and did the medley that was laid out. I tried to use just push pressing and minimal leg drive on the log and axle. 9lbs PR on the log for a push press and it was incredibly easy and 31lbs PR for the axle (I used very little legs). Dumbbell was easy. Shoulders have definitely gotten stronger since I switched to strict and push pressing. The tire they had was tall man's kryptonite. It was low, short and thin. It was just awful and I was making up swear words to describe it. The "normies" did a set of ten but I was having none of that with how short "Tiny Tim" was and with my biceps. Since my next contest has a heavy tire to flip, I elected to do singles with weights added to Tiny Time. Worked up to 1000lbs (most that will fit) for two singles. The first single was awful until just switched to a narrow grip and just muscled it up. Steve, Jeff and Andy made it look easy. Then it was on to stones. I didn't plan on doing stones and had forgotten to bring my stone stuff (besides my shoes and tacky shorts). I shouldered the 230lbs stone twice and almost had the 295lbs one but it rolled to the side. Steve's stones are hippy stones in that they live outside in the elements so they are dirty and dusty. The 345lbs stone had mud on it and the 370lbs "Death Star" (has a small crater in it) was the dirtiest looking stone I've seen. The 420lbs stone looked cleanish. No one had lifted the 420lbs 22" stone so of course I had to do it. Pat had some of this new fangled "Spider Tacky" so I tried that. It was like tearing a sticky squirrel in half with oven mitts on. And the oven mitts are also sticky. So I felt that I could probably just palm the stone but actually most of it jumped ship to the stone when I tried to pick it up. Made it quite difficult to lap and load it but it went up. Luckily someone had normal tacky and I used it to do some reps with the dirty stone (370lbs). Haven't done reps in forever. I put on some more Jack Tack and loaded the 420lbs stone again but it was effortless this time. I elevated the yoke bar to 57" and just barely missed. In fact, if it had been a platform and not a rounded bar, it would have gone/ Then it was prowler time. I wimped out after four rounds as my legs just cramped up and I had to struggle to keep breakfast down (and it was 5:30). That kind of conditioning is just not my thing. Give me a stupidly long medley any day. Going to sleep in tomorrow for sure.
Friday, November 5, 2010
November 04, 2010 - ME UB
Dynamic Warm-ups
Close Grip Barbell 4-Board Presses w/ Chains
No Chains
45x10
95x5
Add Chains (+50lbs)
95x3
Add Chains (+94lbs)
95x3
Add Chains (+116lbs)
115x3
145x3
175x1
205x1
235x1
265x1
285x1
300x0
300x0
245x5
12" Log Z-Presses
90x6
110x6
130x6
150x6
170x6
Bent Over Rows (straps)
225x12
225x12
225x12
33 Minutes of Stretching
Comments: Ok workout. Board pressing with chains was really tough. They don't deload much so I'd say that it was at least 80lbs still added to the bar weight when the bar hit the boards. Essentially made for a wobbly board press session haha. So mad I missed the first attempt with 300lbs. It was going but then it drifted towards my face and I lost my balance. I'll get it next time. Did Z-presses for the first time in almost two years. Felt awkward on the first set but got back into it on the following sets. These felt nice. I haven't done reps higher than three before on these though. Took it light on the rows as I'm just getting back into those and my biceps are still tender. I'm going to have to think about what to do with log cleans as the negative kills my biceps when I've done events the day before and dropping the log from the chest is not an option. More research.
Close Grip Barbell 4-Board Presses w/ Chains
No Chains
45x10
95x5
Add Chains (+50lbs)
95x3
Add Chains (+94lbs)
95x3
Add Chains (+116lbs)
115x3
145x3
175x1
205x1
235x1
265x1
285x1
300x0
300x0
245x5
12" Log Z-Presses
90x6
110x6
130x6
150x6
170x6
Bent Over Rows (straps)
225x12
225x12
225x12
33 Minutes of Stretching
Comments: Ok workout. Board pressing with chains was really tough. They don't deload much so I'd say that it was at least 80lbs still added to the bar weight when the bar hit the boards. Essentially made for a wobbly board press session haha. So mad I missed the first attempt with 300lbs. It was going but then it drifted towards my face and I lost my balance. I'll get it next time. Did Z-presses for the first time in almost two years. Felt awkward on the first set but got back into it on the following sets. These felt nice. I haven't done reps higher than three before on these though. Took it light on the rows as I'm just getting back into those and my biceps are still tender. I'm going to have to think about what to do with log cleans as the negative kills my biceps when I've done events the day before and dropping the log from the chest is not an option. More research.
Thursday, November 4, 2010
November 03, 2010 - ME LB
Dynamic Warm-ups
13.5" Cambered Squat Bar Box Squats
35x10
85x5
135x3
185x3
225x3
265x3
295x1
325x1
350x1
375x1
400x1
425x1
450x1
405x4
Rack Suspended Safety Squat Bar Goodmornings w/ Chains (+110lbs)
125x3
175x3
215x3
265x3
305x3
45-degree Safety Squat Bar Hyperextensions
200x12
200x12
200x12
35 Minutes of Stretching
Comments: A good day. I've made some adjustments to the exercises I'm using on my ME days moving from an eight week cycle to a six week cycle. I finished figuring out everything for my lower body stuff and I'm about half way done with the upper body stuff. First time using my new cambered squat bar. It's awkward like the ssb but in different way. Where as the ssb wants to fold you in half, the csb likes to rock back and forth. Both bars require you to stay tight. It took me a few sets to get used to the bar. After I got 425lbs, I told myself that I had to get 450lbs. However, since this bar is a bit awkward to "bail" on in the hole, I moved the safety pins up one just in case. That was stupid as it meant the bar hit the pins while I was an inch above the box which made the lift even tougher after I hit the box. I fought it up the whole way and got it. Nice. Down set was with 405lbs, three tough reps and then I focused and gutted out a hellish grinder to make it four. My squatting is improving a lot. Moved on to a twist on a favorite of mine; rack suspended ssb gm's with chains. These went well. Last time I did the back extensions, I was just dying on the last two sets. Not this time. Felt these big time in the glutes and hamstrings. Did some stretching and ordered a 50lbs lead insert (to add to the 22lbs of lead I have on hand) to make my new monster stone. Hopefully I'll get to work on that this Sunday.
13.5" Cambered Squat Bar Box Squats
35x10
85x5
135x3
185x3
225x3
265x3
295x1
325x1
350x1
375x1
400x1
425x1
450x1
405x4
Rack Suspended Safety Squat Bar Goodmornings w/ Chains (+110lbs)
125x3
175x3
215x3
265x3
305x3
45-degree Safety Squat Bar Hyperextensions
200x12
200x12
200x12
35 Minutes of Stretching
Comments: A good day. I've made some adjustments to the exercises I'm using on my ME days moving from an eight week cycle to a six week cycle. I finished figuring out everything for my lower body stuff and I'm about half way done with the upper body stuff. First time using my new cambered squat bar. It's awkward like the ssb but in different way. Where as the ssb wants to fold you in half, the csb likes to rock back and forth. Both bars require you to stay tight. It took me a few sets to get used to the bar. After I got 425lbs, I told myself that I had to get 450lbs. However, since this bar is a bit awkward to "bail" on in the hole, I moved the safety pins up one just in case. That was stupid as it meant the bar hit the pins while I was an inch above the box which made the lift even tougher after I hit the box. I fought it up the whole way and got it. Nice. Down set was with 405lbs, three tough reps and then I focused and gutted out a hellish grinder to make it four. My squatting is improving a lot. Moved on to a twist on a favorite of mine; rack suspended ssb gm's with chains. These went well. Last time I did the back extensions, I was just dying on the last two sets. Not this time. Felt these big time in the glutes and hamstrings. Did some stretching and ordered a 50lbs lead insert (to add to the 22lbs of lead I have on hand) to make my new monster stone. Hopefully I'll get to work on that this Sunday.
Tuesday, November 2, 2010
November 01, 2010 - DE UB
Dynamic Warm-ups
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
90x2
115x2
115x2
115x2
115x2
115x2
115x2
115x2
115x2
115x2
115x2
12" Log Cleans
180x3
224x3
268x3
312x3
356x0
Bent Over Rear Delt Dumbbell Raises
75'sx12 PR+7.5lbs
75'sx12
75'sx12
34 Minutes of Stretching
Comments: Yesterday caught up to me today big time. My biceps were a little achy later on Sunday but today was a much different story. Soreness from the middle of my back all the way up to the base of my skull and of course my biceps. They haven't been this sore in a long long time. Push pressing went well but log cleans were awful with how sore my biceps were. Also my back was kind of dead from stones. I had to really fight to get those three cleans with 312lbs so going for a big PR was stupid. I gave 356lbs a go but couldn't shoulder it. Eh. I may need to make some adjustments. My plan is to follow a 5/3/1 type scheme for both implement cleans and the hip thrusts/car dead sims. Of course I need to perfect the car dead sim lifts first before doing that so I will be testing out the latest variation of it this Sunday to base my numbers off of it. Biceps were stupid sore and I was lazy and just did the 75lbers for rear delts instead of getting the 70lbers. It took a while to dawn on me how much of a jump that was. These were tough. Went home to stretch. Rest tomorrow.
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
90x2
115x2
115x2
115x2
115x2
115x2
115x2
115x2
115x2
115x2
115x2
12" Log Cleans
180x3
224x3
268x3
312x3
356x0
Bent Over Rear Delt Dumbbell Raises
75'sx12 PR+7.5lbs
75'sx12
75'sx12
34 Minutes of Stretching
Comments: Yesterday caught up to me today big time. My biceps were a little achy later on Sunday but today was a much different story. Soreness from the middle of my back all the way up to the base of my skull and of course my biceps. They haven't been this sore in a long long time. Push pressing went well but log cleans were awful with how sore my biceps were. Also my back was kind of dead from stones. I had to really fight to get those three cleans with 312lbs so going for a big PR was stupid. I gave 356lbs a go but couldn't shoulder it. Eh. I may need to make some adjustments. My plan is to follow a 5/3/1 type scheme for both implement cleans and the hip thrusts/car dead sims. Of course I need to perfect the car dead sim lifts first before doing that so I will be testing out the latest variation of it this Sunday to base my numbers off of it. Biceps were stupid sore and I was lazy and just did the 75lbers for rear delts instead of getting the 70lbers. It took a while to dawn on me how much of a jump that was. These were tough. Went home to stretch. Rest tomorrow.
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