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.