December 11, 2010 - DE LB & December 12, 2010 - Events

December 11, 2010 - DE LB

Dynamic Warm-ups

13.5” Safety Squat Bar Box Squats w/IW#3’s dbl
No Bands
60x10
105x2
155x2
205x2
255x2
Add Bands (+285lbs)
60x2
105x2
135x2
165x2
165x2
165x2
165x2
165x2
165x2
165x2
165x2

Safety Squat Bar Lunges
180x3/3
210x3/3
240x3/3
270x3/3
300x3/3 PR+5lbs

Weight Swings
157.5x12
157.5x12
157.5x12

39 Minutes of Stretching

Comments: Kind of a struggle to get off my duff and go lift. I was saying, oh I'll do it tomorrow, I won't do events tomorrow. But I got in my car and went because that inner voice needs to shut up some times. Upper back felt awful warming up but it went away. Damn is this band tension a lot. Really working on sitting back and spreading the legs wide. Apparently too much as my shorts ripped. I put on my warm-ups to continue the workout. Lunges were tough but I got them done. I've added quite a bit of weight to this exercise this year. Then it was on to weight swings. This is not a PR even though it is more weight because I made some adjustments. I'm using a different handle attachment so I have a parallel grip. Also I'm not aim for as much height. I was finding that required me to round my back and I got off balance at the top so I'm aiming for ribcage height as opposed to eye level. Went home to do a lot of stretching.

December 12, 2010 - Events

Dynamic Warm-ups

12" Pick Frame Deadlifts
225x5
325x5
425x5
526x5

Atlas Stones to 51.5"
No Tacky
240x3 (18")
324x2 (20")
354x1 (20")
Add Tacky
385x1 (20")
427x2 (20") PR+1 rep/385x2 (20")/354x2 (20")

Crucifix Holds
10'sx15 seconds
20'sx15 seconds
30'sx15 seconds
40'sx15 seconds
50'sx16.63 seconds PR+10lbs

Comments: Well, I wasn't planning on much happening today. Raining so no outside events. Didn't help that I stayed up late looking up stupid training stuff on Youtube. Really, my plan was to drop off the stone baby and leave but I brought my stuff just in case. It was just Joe and Wes there so it wasn't crowded. I figured screw it, I'll do something. I started out with low pick frame deadlifts. I used 25lbs plates so that it was a 12" pick height. Unfortunately, we don't have a ton of 25's so I did sets of 5. I wore my squishy shoes and no hard belt to make it tougher. Got the first three with 526lbs no problem but really had to fight for the last two. Then it was stone time. I didn't really want to do stones since I had done them pretty hard last event day and it's kind of my best event and doesn't need as much work. Well, Joe gave me a training idea I really liked, dropset. I warmed up to 385lbs for a single and then got ready for the pain. Up first was the 427lbs stone. I haven't touched it since I first loaded it in January. I got a little off balanced lapping it but recovered and threw it up there. Next rep was a little tough to get a hold but went up much the same. Could have done one more I think. Then it was on to the 385lbs stone. Much easier to lap but getting harder to load (fatigue). As I finish the load, Joe says one more. I had been told to do one but if he says jump, I say how high? Another rep with 385lbs. I'm sucking wind. On to the 354lbs stone. Both times the lap is easy but the load is tough. Both reps I grind out. The last one is a little short and I have to dig deeper to archer even harder and push it on to the platform. Dead. Almost as tough as the stone series I did for the Brute Strength Charity competition. Just what I needed. Joe and Wes had to get going so I cleaned up, got a chicken sub and drank a protein shake. When I got home, I just did some crucifix holds for shits and giggles.