December 27, 2011 – ME LB & December 28, 2011 - ME UB

December 27, 2011 – ME LB

Dynamic Warm-ups

15” Block Pulls w/ Chains
No Chains
135x5
Add Chains (+70lbs)
135x5
Add Chains (+140lbs)
135x3
185x3
225x3
275x3
315x3
365x3
405x1
455x1
Added Straps
495x1
545x1
585x1 PR+15lbs
605x0
605x0
515x3

Sumo Stiff-legged Deadlifts
315x8
345x8
375x8
405x8
435x8 PR+3 reps

Seated Cable Rows (straps)
215x12
245x12
275x12
305x12 PR+1 rep

36 Minutes of Stretching

Comments: I figured this would be an interesting workout as far as how I’d recover from doing heavy yoke picks and decent weight on farmer’s walk just two days earlier. Went quite well. Hit a decent PR but got greedy and tried to go for a big PR and missed it twice. My strap on my left hand wasn’t secure on my lift with 585lbs which made it a bit tougher to lockout than it should have been so I figured that if everything was perfect, 605lbs would go up today. Nope. I was much closer on my first attempt which was why I wanted to give it another go. Really wore me out for the down set where every rep felt like my eyes were going to burst. First set of sumo sldls were super easy but the other sets were not. Scar tissue in my leg started to act up on my set with 405lbs. No pain, just felt like my hamstring was “itchy”. Got mad, added more weight and did another set of eight for a PR. Rows went much better this session. Stones must have worn the crap out of my rowing muscles last week. Quite a bit of stretching after that to end a late night.



December 28, 2011 - ME UB

Dynamic Warm-ups

12" Log Push Presses with Chains
No Chains
90x5
Add Chains (+28lbs)
90x5
Add Chains (+50lbs)
90x3
Add Chains (+72lbs)
90x3
Add Chains (+94lbs)
90x3
Add Chains (+116lbs)
90x3
115x1
140x1
165x1
190x1
215x1 PR+5lbs
225x0
185x3 PR+7lbs & 1 rep

Swiss Bar Floor Presses
215x5
245x5
275x5
305x5
335x2 (worst spotter ever)

Comments: Much like last week, I moved this workout up a day but in this case it was to allow more rest for event training since that will be on Saturday and not Sunday this weekend. Lower back was fairly tight. I got to the gym about 45 minutes later than I had planned. Made a small PR on log push presses against chains but I'll take it since my push press form has gone to crap and I'm rebuilding it. I might be even happier with the down set then I was with the single lift since I was working on resting the log each rep and had to work on my breathing. This was the end of the good portion of the workout as tons of new people just came in and crowded up the gym. Had to wait to do floor presses. Saw a guy doing one arm cable curls standing on a bosu ball I shit you not. Swiss bar pressing was going fine although it felt heavy in my hands (hands just worn out from yesterday) but my camera ran out of juice on my second to last set. I knew I needed a spot for the last set and none of the usual faces were around. I bit the bullet and asked two of the people that looked mature and seasoned. They agreed but then things went bad when they saw I was doing floor presses. They had no idea how to spot. The one guy decided to stick it out but the other got his "stronger" son to spot. The other guy did fine but that kid held on to the bar end and was actively lifting the weight! I was both mad and off balance and just racked it after two reps. Would have just severely injured myself if I continued the set. I did have to crack my back after that set. I was mad and then more people came in and there was no way I'd get to do my triceps exercise so I just packed it up and called it a night. Ugh, guess that'll teach me for going late to the gym.

December 26, 2011 - Extra Workout

I said I had my thoughts in order. It is still early but I need to keep open for Pro/Am shows this year. I should be fine going in to Viking Fest as it doesn't have much in the way of moving events like yoke or farmer's and the next plan show has them as rather light so I can focus on them as more of form work and not have to go much over 750lbs on yoke or 300lbs on farmer's walk. As far as goals for Viking Fest, I don't want to bomb any events. The car deadlift is obviously going to be the toughest to keep from bombing but I'll do what I can. For the max log, my best push press with a clean is 280lbs while my best with a jerk was 290lbs. I hope to beat both of those numbers but that could be tough as well since the log at Viking Fest will be larger in diameter than any log I have. Either way, I have my routine pinned down (for now). In prep for Viking Fest, I'm doing a 5/3/1 rep scheme on log press on my event day. As far as the ME exercise rotation, I'm attempting to prolong the time between variations as well as increase the amount of implement pressing and front squatting.

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Kind of beat from yesterday. Took a different walk route as I dropped the log off at the gym and walked home. The cool air helps me relax and clear my head.

December 25, 2011 – Events

Dynamic Warm-ups

12" Log Clean and Push Presses (one clean)
110x5
140x5
165x3
195x3
220x3
250x5

Yoke
395x50'
575x50'
755xpick
845xpick
935xpick
1025xpick PR+13lbs
755x100' (drop at 50')

14" Pick Farmer's Walk
218xpick
268xpick
308x50'
308x50'

55 Gallon Oil Drum Bearhug Carry
223xpick
223x100' (turns at 50')

Comments: Got my workouts sorted out so life is good. Legs and hip were still kind of sore from Friday. Log just felt heavy the whole time. I took the advice to break up the reps rather than using the rebound from the previous rep to help the next rep. Should help me develop my pressing better. Core was just a wobbly mess on log. Really wanted six reps but I guess five is fine for now. Need to add 50lbs to that to even think about having a chance as a pro. Moved on to yoke from there. I had plans for some runs with 755lbs but it felt like the weight of the world just picking it up and I knew that wasn't happening today. Change of plans. Decided to see if supermaximal weights would wake me up some so I did picks adding plates each time. I figured 755lbs would feel light after lifting 1025lbs and it did. Did just one set of 100' (50' downhill and 50' uphill) which was enough. Really need to get back into moving events. Thankfully I have time to get better. Did farmer's after that. I had planned on doing double the sets but after the experience with the yoke, decided to do just two sets. Heavy but not terrible. Finished the day off with the stupid bearhug carry. Only got 100' with it. Man it sucks. I also tallied up my PR's for the year (not including my rehab PR's) and it came out to $109.75. A little less than last year but understandable with the two injuries this year.

December 21, 2011 - December 24, 2011

December 21, 2011 - ME UB

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
105x3
135x3
165x3
195x1
225x1
250x1
270x0
270x1
285x0
285x0

Close Grip Barbell Bench Presses w/Slingshot
265x8
295x8
325x8
365x7

Seated Overhead Cable Triceps
70x12
85x12
100x12
115x10

34 Minutes of Stretching

Comments: Moved this workout up a day so I could make some family stuff the following day. I was pretty beat from deads the day before and it showed. Shoulders were sore as crap. Making changes to my training so that I'm doing more push pressing rather than strict style. I feel it is giving me bad habits when it comes to push pressing. I felt good on slingshot presses but I messed up on the set with 365lbs. I pushed to much and I slid on the bench so I had to readjust myself. So close to getting eight reps. Triceps were dead when it came to cable overhead triceps. I have to realize that I will not always have PR's or meet them on the assistance lifts since I'm rotating reps and exercises on the main stuff and it is changing the amount of fatigue from week to week.



December 22, 2011 - Extra Workout

Walking - 32.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Just the walking and bands. Abs were sore from the past two days of lifting.

December 23, 2011 - DE LB

Dynamic Warm-ups

18" Box Squats w/IW#4's clinched
No Bands
45x10
95x2
135x2
Add Bands (+145lbs)
45x2
95x2
135x2
185x2
225x2
265x2
305x2
342x2
342x2
342x2
342x2
342x2
342x2
342x2
342x2
342x2
342x2

Hammer Strength Uni-Lateral Leg Presses
425x12
475x12
525x12
575x10

Modified Glute Ham Raises
bwx12
bw+25x12
bw+50x12
bw+75x12 PR+3 reps

35 Minutes of Stretching

Comments: I was in the middle of making changes to my routine before I went for this workout. Got out two hours early from work for the holiday weekend. Squats felt good. I used the crappy bent bar as it is harder and a bit easier on the wrists. The rack height was a little high so I had to let the weight settle when I unracked it before squatting. Felt tons better than last time I (accidentally) used this weight. My hamstrings were really sore and tight after these. Leg pressing remains a disappointing enigma for me but I'll continue to stick with it. The reps should be good for my legs. Glute hams were just plain great.

Video - http://www.youtube.com/watch?v=7QM7oZ4mB7c

December 24, 2011 - Extra Workout

Walking - 31.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Legs were still sore when I got up today and walking only helped a little. Bands were fine. Got my log out of the gym so I can do events at home tomorrow.

December 20, 2011 – ME LB

Dynamic Warm-ups

3” Platform Deadlifts
135x5
185x3
225x3
275x3
315x3
365x3
405x1
455x1
495x1
Added Straps
545x1
585x1
605x1
545x3

Wide Grip Romanian Deadlifts
350x5
380x5
410x4 (miscount)
440x5
Added Straps
470x5

Seated Cable Rows (straps)
215x12
245x12
275x12
305x4/270x9/225x12

34 Minutes of Stretching

Comments: Everything was still fairly tight in my lower back so I was somewhat concerned it would hamper the workout. I’ve kind of been avoiding deficit pulls for a while since I was worried they would mess with my form on deadlifts from normal height. I elected to use 3” for the platform and I think it was a perfect choice. The weight felt really dead and stiff at the bottom of the lift, made for a slow start which was just what I was aiming for on them. I haven’t maxed from this height platform in years so I didn’t base my goal weight off of that. I think it was only 455lbs. I had done 555lbs off of a 6” platform earlier in the year (before the oblique tear) so I figured that that weight was the bare minimum I would aim for with my goal being at least 6 plates. Took a few sets to get used to the platform but I got it squared away in short order. Using a belt was the trickiest part as I’d be in horrible position if I put it on too tight. I got it wrong on the first set but corrected on the rest of the sets. 585lbs went up slow but I really wanted to get over 600lbs. Threw on 20lbs more and went at it. Tough one but I got it. Hard triple for the down set. Nothing really to write home about with the wide grip rdls. My calluses were about to tear on the set with 440lbs so I decided to strap up for the last set. I plan on doing farmer’s walk for event training so I figured it was best to save the hands for when it counts (though it looks like rain/snow this weekend). Rows were super tough this time around. All the sets felt like 30lbs heavier than normal. Probably because last time I didn’t do any deadlifting. After getting like 4.5 reps on the last set of rows, I decided to do a double drop set to get some more reps. Back was dead. Stretched and called it a night.

December 19, 2011 - Extra Workout

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Left side of my lower back is still kind of sore. Walking does seem to loosen it up and make things better. Bands were good. Two heavy days of lifting back to back coming up.

December 18, 2011 - Extra Workout

Walking - 31 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Oof, lower back and legs were quite sore this morning. Walking helped loosen things up a little. Bands were tough considering the double whammy of workouts. I'll be doing the same thing tomorrow. I'll be making slight changes to my workout this week due to holiday happenings. I'll be lifting Tuesday, Wednesday, Friday and Sunday. As far as Viking Fest, the deadlift event is going to be the biggest challenge for me. I found out that it will be facing the car instead of away from the car. On the one hand, it could be tougher but on the other hand, it should be easier to train for it as it will be much closer to farmer's walk picks.

December 16, 2011 - DE LB & December 17, 2011 – Events

December 16, 2011 - DE LB

Dynamic Warm-ups

Deadliftts w/IW Super Mini SB's dbl
No Bands
135x5
225x2
Add Bands (+195lbs)
135x2
185x2
235x2
285x2
325x2
382x2
382x2
382x2
382x2
382x2
382x2
382x2
382x2
382x2
382x2

Hammer Strength Uni-Lateral Leg Presses
465x12
515x12
565x12
615x8

Modified Glute Ham Raises
bwx12
bw+25x12
bw+50x12
bw+75x9 PR+5lbs

37 Minutes of Stretching

Comments: This was a tough one. Deadlifting was not fun. This was more band tension than I really wanted but I had to make a compromise from using the one I want due to the convenience of this setup. The one I would like to use involves lots of dumbbells and plates while this one just needed the rack. Tried doing the sets with a double overhand grip but on the first set, I knew it would be asking too much of my hands. I didn't use straps and elected to go alternated grip, which feels really weird after not doing it for so long. Leg pressing I just did lazy strength but throwing on some plates rather than going for my actual starting weight. I felt better than last time but I need to drop the weight back down so I can get in the reps. Finished up with glute hams and stretching.



December 17, 2011 – Events

Dynamic Warm-ups

12.5" Log Clean and Push Presses (one clean)
120x5
140x5
165x3
180x5
210x5
235x8

Tire Flips
860x1
860x1
860x6
860x6
860x1

Atlas Stones
No Tacky
240(18”)x3 to 57”
324(20”)x1 to 57”
354(20")x1 to 57"
Added Tacky
385(20")x1 to 57"
427(20")x1 to 57" PR+6"
452(22")x1 to 57" PR+6"

Comments: Apparently I had gotten a text message Friday morning about a change in event training this weekend. I didn't check my phone until late at night after my DE LB workout. Events were going to be Saturday, not Sunday. Crap, so much for sleeping in today. I made it down to the Stable and had a plan this time. No stupid crap like last week. It was also nice to see some familiar faces. First up was log pressing. I'm running a 5/3/1 thing for log so this would be the first run through. Joe's log is slightly larger in diameter than mine and weighs 7lbs more. I forgot about the fact it weighed more on the first set as that was only supposed to be 110lbs. I'll remember next time. Didn't feel too bad. More stupid math came up when I went for my second work set and realized the weight felt off on the pick. I had forgotten to change the weights on the far end. Ugh. The money set, IE, the one that counts was an eyeopener to be sure. I felt wobbly and my triceps were definitely feeling the heavy Thursday workout. This was about what I wanted on this so it is a good start. Next I moved on to tire flips. I was going to do three sets of five but since just about everyone was leaving (I guess they were there earlier than me) I decided to drop it down to two sets of six (three down, three back). Did two singles to feel out the tire. Went slow on the first set and a bit faster on the second. I slowed down on the last three though as I got out of my grip groove. Not as much pop as usual and I blame that on doing the speed pulls the day before. Did another single to prop it back up as I forgot I was done after the second set to put it away. Moved on to stones. My goal here was to hopefully PR on my best stone to 57" (our high platform). This was my second time using the Shaw Strength Stone Sleeves. I learned that they do not work so well for no tacky stone lifting haha. Could also be all the dirt on my hands from the tire flipping but I really had to wake up to rip those no tacky stones off the ground. Put on my new batch of Spider Tack and made my previous PR look like a toy. Next stone up was the 427lbs stone. A bit tougher but got it as well. I figured that since I was probably not going to do stones the next two weeks (home training for Christmas, got over plans for New Year's training) that I'd go after my first baby, the 452lbs stone. A little tough on the lap but just straight up killed it to the platform. Great way to end the day of training and good start to my prep for Viking Fest.

December 11, 2011 - December 15, 2011

This week has been a busy one; hopefully there will be a little bit of down time with the holidays coming up shortly. Late night of video work Monday, job interview on Tuesday and a med check and more video work Wednesday. So I have some catching up to do. I guess the most important things are that I have two upcoming contests planned (Brute Strongest Man and Viking Fest) in early 2012. The regular event training will certainly provide new challenges for my training, especially since I’ve been doing so without events for several months now.

December 11, 2011 – Events

Dynamic Warm-ups

Axle Clean and Push Presses (one clean)
72x5
122x5
172x3
222x3
272x1
272x1
272x1
307x0,0
308x0,0
308x0,0,0 (no cleans)

Conan’s Wheel
CW+400xpick
CW+490xpick
CW+580xpick
CW+580x3 laps (169’6”)
CW+780xpick
CW+780x1.5 laps (84’9”)
CW+1000xpick
CW+1000x3 picks
CW+1000x3’

Atlas Stones
270(18”)x3 to 50.5”
350(20”)x1 to 50.5”
407(20”)x1 to 50.5”
522(20”)x0 to 47.5”
522(20”)x0 to 47.5”
407(20”)x3 to 50.5”

Comments: This was my first real event training session since my birthday in early September. Apparently the crew in VA are going to have to move out of this gym to make room. It sucks but it sounds like they will have a new place to train, just means I got to drive a bit longer when I come down to train. I got one thing right and just about everything else wrong. The plan was just three events, some sort of overhead, conan’s wheel and stones. I just had a horrendous amount of suck on axle. Just embarrassing and awful. Lot of mistakes, hell I failed three times to clean the last weight before I called it quits. Just made me angry. After having time to reflect, I have a plan for overhead training on event days. Going to go with a 5/3/1 rep scheme that should hopefully give me enough practice at push press form as well as overhead reps. On to conan’s wheel which was the only event that went right and it started out great. I did what I thought was the contest weight for a decent three laps but then I was told that the weight was going to not include the apparatus. So I added another 200lbs and got 1.5 laps. That was where the smartness ended though as I heard someone mention that another competitor had done the conan’s wheel with 1000lbs on it. Being smart would be just doing a set of picks with that weight but I did several; one an intentional pick and the others actual attempts to walk with it. The weight was compressing me so much that pick height I was using for the other weights was too high to walk with it. Lowered it one and got about three steps before it just wobbled me like a ragdoll. Someone noticed that my start stance was fairly wide and thought that I might have issues with transitioning into a walking stance. He is right so I’ll have to be mindful of that next time. Then came stones and I was going to finally get a chance to try out the Shaw Strength Stone Sleeves. They work well and stick to the stones but it can be a hassle to get them on as you need another person to help. Cleaning the tacky off is also a
chore and I’m not so keen on using a tough scrubber on the leather. The tape I had on to protect the Velcro was just garbage, it was oily and kept coming apart so I elected to do low volume. Picking up the
stones was pretty easy but obviously my extension was off a bit. In another rookie mistake, I tried the 522lbs again. I figured I had made the long trip down might as well try but it was just plain stupid. Not
even close. I did three reps with the dusty 407lbs stone and stopped when the tape just slid off into my hands. Obviously I was disgusted with how I did but I can only improve upon this session. The soreness
in my arms was intense and has only recently went away.

December 13, 2011 – ME LB

Dynamic Warm-ups

18” Front Box Squats
45x10
95x5
135x3
180x3
215x3
245x3
275x1
305x1
335x1
355x1
375x0
375x1 (spotter help)
380x1
352x2

Cambered Squat Bar Goodmornings
200x8
230x8
240x8
270x8
300x8

Seated Cable Rows (straps)
215x12
245x12
275x12
305x11 PR+5lbs

Comments: Didn’t feel so hot and I don’t mean just the incredible soreness in my arms and back lingering on from events on Sunday. Still having some stress, eye twitch still there a little. Felt like I had a
mild cold but pressed. As I’ve mentioned before several times, I despise front squats. Doing them regular style? No real improvement. Use a harness? Torn oblique. I’m honestly giving them another shot at the urging of Jenkins and doing them to a box with straps. I still hate them with the intensity of 10,000 burning suns. My goal was to do 375lbs as I had plugged that in as the weight to base my speed day
stuff. I’ve only done them to a box twice and one of those times was with the harness. It felt heavy all night leading up to the goal weight. First attempt with it I got stapled. My training partners said the negative looked perfect haha. At this point, my right shin was really sore. The pain was very similar to when I had Osgood–Schlatters. I decided to switch out of my wrestling shoes and wear my work shoes. That seemed to make things feel better. Next time I’ll do these with oly shoes. I got mad and had a go at it. A little trouble at the bottom but it flew up but I knew it wasn’t all me. One of my side spotters had given a nudge at the bottom. I had to decide if I wanted to “count” it and do my down set or try again. I decided to try again with more weight. I got angry, slapped my face and just moved it. Really tough but I got it. Banged into the j-hooks on the one side haha. I wasn’t paying attention when it came time for the
down set and I accidentally had 10lbs extra on the bar so that was a tough fought double. The plan after that was sets of eight on snatch grip deadlifts but I changed my mind to csb gm’s. See, I had been hoping to use the thick squat bar for a deadlift variation to give a contrast to the whippy deadlift bar. Didn’t work out so I’m going to make snatch grip deads a ME variation instead. That’s where csb gm’s come in as I’m not using that bar for squats. These went well, went real deep on them too. I screwed up my math on the one set so I practically did the same weight for two sets. No biggie. Rows reactivated the soreness in my arms. I can’t wait until my arms are used to event training again. Didn’t have time to stretch.



December 14, 2011 - Extra Workout

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Made sure I got this workout in so I could help the recovery process. Bands were tough to do and were quite dead.

December 15, 2011 - ME UB

Dynamic Warm-ups

Close Grip Barbell 4-Board Presses
45x10
95x5
135x3
185x3
225x3
255x3
285x1
315x1
345x1
375x1
405x1 PR+10lbs
420x1 PR+25lbs
435x0
365x1 (misload)
380x3

Swiss Bar Incline Bench Presses
130x5
160x5
190x5
220x5
250x1 (suck)

Seated Overhead Cable Triceps
70x12
85x12
100x12
115x11 PR+5lbs

34 Minutes of Stretching

Comments: Felt a lot like Tuesday and I wasn’t sure how I’d hold up. Board pressing can always be odd, especially the 4-board/5-board region. Really happy to hit over 405lbs on this finally. Had a bit of an issue on my down set as I put a 25lbs plate on one side and a 10lbs plate on the other. Stupid. Rested a bit and hit a triple. Incline was another story. I really suck at it and more so when it is after heavy stuff. I need to get used to that. I’ll make smaller jumps in weight next time and aim for a lighter weight until I get used to this. Perhaps that will work better. Triceps felt strong on cables. The chain tore a bit of the preacher curl bench on the set with 100lbs so I put an extra shirt over it to keep that from happening again. Stretching felt good.

December 06, 2011 - December 10, 2012

I think the following conversation with my dad sums up the week-

"I think doing heavy deadlifts and heavy squats every week is too much for me."
"You think?"

Very busy this week, didn't have time to post updates. After my workout on Tuesday, I decided to go back to what I was doing as far as doing three exercises a day, deadlifts two weeks on and one week squats. Going to do the same with overhead doing overhead two weeks then bench for one. Also doing ME LB, ME UB and DE LB again. Some tweaks to that as well but I need to do some more work on it to get it solidified. On to this week.

December 06, 2011 – Deadlift

Dynamic Warm-ups

Reverse Band Deadlifts w/IW#4's
No Bands
135x5
Add Bands (-100lbs)
245x5
295x3
335x3
385x3
425x3
475x3
515x1
565x1
605x1
Added Straps
655x1
690x0
690x0

Comments: So much suck. My eye wouldn't stop twitching and I never felt good. Best pull of the night was the 605lbs double overhand so I thought I was finally getting it back. Nope. Just called it here and contemplated my next move.

December 08, 2011 - ME UB

Dynamic Warm-ups

Swiss Bar Strict Presses w/ IW#2's
No Bands
45x10
75x5
105x3
Add Bands (+100lbs)
35x3
65x3
95x1
125x1
145x1
165x1
180x0
180x0
140x4

Swiss Bar Floor Presses
210x8
240x8
270x8
310x7 PR+5lbs & 2 reps

Seated Overhead Cable Triceps
65x12
80x12
95x12
110x12 PR+5 reps

36 Minutes of Stretching

Comments: Went late to do this workout as I had done some thinking on what to do. Gym work is gym work, event work is event work. Never tried strict pressing bands (at least standing that is). The bands are very unforgiving. Very tough. I guess I was a bit too ambitious this workout. Made up for it on swiss bar floor presses. My triceps are getting stronger.



December 09, 2011 - DE LB

Dynamic Warm-ups

18” Box Front Squats w/IW#3's
No Bands
45x10
95x2
Add Bands (+95lbs)
45x2
125x2
165x2
195x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Hammer Strength Uni-Lateral Leg Presses
445x12
495x12
545x12
605x10 PR+10lbs

Modified Glute Ham Raises
bw+10x12
bw+30x12
bw+50x12
bw+70x12 PR+2 reps

42 Minutes of Stretching

Comments: Finally broke down and decided to do front box squats as a lift. I still hate them with the intensity of a thousand suns. Changed thins up by going 10x2 instead of 8x3. Front squatting was awkward but I'm getting used to it. When it came time for leg pressing, my legs were quite sore. Walking took some concentration after a few sets. I really struggled with the last set. I thought I was tired and just drained but it turned out I was using 20lbs more than I had thought I was using. So win I guess. Finished up with glute hams and a lot of stretching.



December 10, 2011 - Extra Workout

Walking - 31 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Really nice outside today for walking. Definitely helped get rid of some of the soreness in my lower body. Had to do band stuff later in the day as the basement was being painted, again. Tomorrow I'm doing events in VA.

December 05, 2011 - Extra Workout

So much for making food and sleep a priority. I was up past 12 transcribing audio and couldn''t finish breakfast. Also have a bit of an eye twitch going on with my right eye. I don't feel stressed so not sure what gives.

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Good, relaxing walk. Band stuff felt good too. I'm contemplating making adjustments to training (like dropping an exercise) or making my press day similar to my squat day in that it is more focused on 5rm (or 3rm) as opposed to 1rm. My head might be clearer in the morning. I will be returning to event training this Sunday, heading down to VA to hit stuff with the Edge 2.0 crew.

December 03, 2011 - Extra Workout & December 04, 2011

I tend to lose track of time when I'm editing.

December 03, 2011 - Extra Workout

Walking - 32.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Typical easy stuff. Still felt beat up from the day before, possibly the rest of the week as well.

December 04, 2011

Walking - 32 minutes

Comments: Had plans but they fell threw. I might just have to event training in Virginia as not much is happening up here, at least in an organized sense. I think my original goal of events this weekend didn't include me making a change to my training. Possibly this coming week will be enough time to adjust. A possibility is to go back to three exercises a session instead of four. We'll see.

December 01, 2011 - Press & December 02, 2011 - Squat

Oof, after the high that was Tuesday's workout, things went downhill. Mountains of paper work at my job and no where near enough sleep. I have to remember that these changes to my workout (and work) are going to be harder on my body then my previous setup and I need to make food and rest a top priority (more so than before).

December 01, 2011 - Press

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
105x3
135x3
165x3
195x1
225x1
250x1
270x1
290x0
290x0

Close Grip Barbell Bench Presses w/Slingshot
265x5
295x5
325x5
355x5
385x5 PR+10lbs

Neutral Grip Incline Dumbbell Bench Presses
55'sx12
70'sx12
85'sx12
100'sx11

Seated Overhead Cable Triceps
65x12
80x12
95x12
110x7

34 Minutes of Stretching

Comments: The one good thing with this workout was that I could wear my Oly shoes without pain. I felt good in warm-ups but it felt heavy as soon as I started putting on the weight. Never a good sign. I'd like to think that the time off due to last week and the lack of sleep contributed to that. Still hit over my bodyweight. Went to bold on the last single and paid for it. I gave it another go but it wasn't as close as the first attempt. Next time I guess. Lack of energy plagued this workout. Really had to fight to get the reps in on slingshot benching. Improved the reps on incline from last time, so close on the last rep. Same reps as last time on triceps but I think I was closer to getting eight reps on the last set than last time. Perhaps I will be more energetic next week for this workout.



December 02, 2011 - Squat

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/Chains
No Chains
65x10
Add Chains (+111lbs)
65x5
115x5
155x5
205x5
245x5
295x5
335x5
385x5

Hammer Strength Uni-Lateral Leg Presses
455x12
505x12
545x12
595x11 PR+30lbs

Modified Glute Ham Raises
bw+10x12
bw+30x12
bw+50x12
bw+70x10 PR+5lbs

Hammer Strength Iso-Lateral Kneeling Leg Curls
79x12/12
89x12/12
99x12/12
109x12/12 PR+2/2 reps

45 Minutes of Stretching

Comments: I have forgotten how rough chains can be on squats. With overhead and deadlift, they are deloaded at the start whereas with squats (and bench) it's right there from the get go. Hard fought stuff but I got what I wanted. Shins were super sore after these sets from walking out the chain weight (full weight at the top as they were slightly off the ground). My sore shins made it tough to get in the leg press haha. This different leg press just kills my legs. I haven't had my quads fail on me in a while (talking years) and it happened on the last rep of the last set. This is a good leg pres. Beat up my hamstrings and did a ton of stretching. Really looking forward to a day off to rest and sleep.

November 29, 2011 – Deadlift

Been very busy at work and not getting as much sleep as I want this week so far. I guess this makes up for sleeping like 13 hours every day on vacation. Toenail came off finally so I can walk around without pain.

Dynamic Warm-ups

15" Block Pulls w/ IW#3's dbl
No Bands
135x5
225x5
Add Bands (+145lbs)
135x3
185x3
225x3
275x3
315x3
365x1
405x1
455x1
Added Straps
495x1
545x1
585x1
610x0
515x4

Sumo Stiff-legged Deadlifts
315x5
345x5
375x5
405x5
435x5 PR+10lbs
465x5 PR+40lbs

Seated Cable Rows (straps)
210x12
240x12
270x12
300x12 PR+5lbs

Cable Pulldowns (straps)
150x12
180x12
210x12
240x8 PR+1 rep

31 Minutes of Stretching

Comments: Late night, even though I started lifting fairly early. Setting up the bands is a pain without a platform but whatever, it works. Grip felt good today. I wasn't sure what to expect as I haven't pulled on blocks against the bands. My goal was set low at 545lbs but that went up well. I got really psyched and got 585lbs with only a bit of bump-bump at lockout. 610lbs was just too much today. Really worked on the down set. Grip held in like a champ on sumo sldls. Really surprised I did 465lbs double overhand. Everything was tight by the time I got to rows. I felt better as the sets went on though. Pulldowns are still an issue. Back is just so dead by this point. Really wanted more reps on the last set but couldn't count the last two. Just got to keep pushing. I really feel that these changes are going to do wonders for me.

November 27, 2011 - Extra Workout

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Good sleep, felt rested. Spent most of today catching up and editing.

November 23, 2011 – Deadlift

Got back late last night from Virginia, left Thursday morning. Felt good to get some sleep in my own comfy bed. Pretty much just food and hiking there. Monday I went to my chiro session and then Tuesday a deep tissue massage. I had been putting it off for a while as she was scheduled for rotary cuff surgery in January. I figured I'd wait until she was better as the time I went with someone else, I feel asleep it was so light. I had my own issues as I ruptured my hamstring in early January, then the torn oblique in late June and chiro sessions so this was the first time I had an opening. A lot of tightness in my shoulders and neck on the one side. She recommended I use a taller pillow to support my head. Any way, this left me with a perfect opportunity to be relaxed and to have another go at a new deadlift max on Wednesday. Everything lined up so I went for it.

Dynamic Warm-ups

Deadlifts
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
590x1
645x1 PR+10lbs
585x3 PR+20lbs

Wide Grip Romanian Deadlifts
335x8
365x8
395x8
425x8 PR+20lbs

Seated Cable Rows (straps)
205x12
235x12
265x12
295x12 PR+5lbs

Cable Pulldowns (straps)
150x12
180x12
210x12
240x7

34 Minutes of Stretching

Comments: Having spent eight days analyzing the last session, I had my thoughts together. The plan was to do the same weights to warm-up but aim for 640lbs. I also made the choice to put on my hard belt on sooner. It's kind of something I've been learning from my overhead pressing in that I need to do a few sets with it so I don't screw up my form. I can get away with anything when it comes to squats though. Last time I only did one single with the hard belt before going for my max. I belted up for 545lbs to get in the extra practice. I had it too tight last time which screwed me up big time. I will say I was a tad nervous as I wasn't feeling as good as last week. I just told myself that didn't mean anything, what mattered was results. I was going to do 640lbs for my last single but someone else needed the 2.5lbs plates (they were going for their opener) so I figured why not and made it 645lbs. I got as amped as I could and pulled. As it started moving, I had no doubt I was finishing the lift. Felt good to hit this weight after last week's mistakes and learn from them. I went a little heavier on the down set as it was easier to just go with 6 plates a side then go down in weight. Hit that for a tough triple to better my PR by 20lbs. Really pleased with how that went. The rest of the workout was just gravy at that point. Hit PR's on wide grip rdls and cable rows. Pulldowns were really tough. Last week I wasn't as fatigued by the time I did them so that could explain that. Tried to get eight reps on the last set but no good. I may switch to a different machine as this exercise is a bit rough on my shoulders. We will see. Ate some homemade deer bologna and went home to stretch.

November 20, 2011 - Extra Workout

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Typical easy stuff. Can't make definite plans for Wednesday as the after work class thing could require me to take that night off as well since Monday night's session was canceled due to upcoming weather. Whatever. If it does turn out to be okay to lift, my plan is to make up for the deadlift session last week. I have a solid backup idea in place now in the event I do miss a PR attempt like with the deadlift and log push press. I will not go for a down set and just go on to the next exercise. Should be nice and relaxed (besides work) for vacation as I have a chiro session tomorrow and a deep tissue massage (which I've been putting off since last Christmas) on Tuesday.

Update: November 15, 2011 - November 19, 2011

"I have a belly full of white dog crap and you lay this sh*t on me?"

Lot's to update. Been very busy and this past week has been kind of rough.

So first the bad. I wore a "boot" on my foot for a day but decided against it since it would raise my hip on one side too much. The hematoma has been bleeding out since then so lots of bloody socks. Wednesday was definitely the worst. Didn't help that I had a ton of work plus the night class has increased the work load with this final project.

Anyway, on to training stuff. I've finally had enough time to digest all of the suggestions from friends and training partners and I've finally got it in order. This is it:

Tuesday – Deadlift Training
Main Lifts - Max Single followed by 90% heavy set
Week 1 – A type of Deadlift with bands or chains
Week 2 – A type of Deadlift (3" or 6" block)
Week 3 – A type of Block Pull with bands or chains
Supplementary Lifts - 4-5x5-8
Week 1 – Wide Grip Romanian Deadlift
Week 2 – Louie Deadlift
Week 3 – Snatch Grip Deadlift
Accessory Lifts
Seated Cable Rows – 4×8-12
Cable Pulldowns – 4×8-12

Thursday – Press Training
Main Lifts - Max Single followed by 90% heavy set
Week 1 – A type of Strict Press w/ Chains
Week 2 – A type of Strict Press
Week 3 – A type of Strict Press w/ Bands
Supplementary Lifts - 4-5x5-8
Week 1 – Close Grip Barbell Bench Presses
Week 2 – Close Grip Barbell Bench Presses w/ Slingshot
Week 3 – Swiss Bar Floor Presses
Accessory Lifts
Neutral Grip Incline Dumbbell Bench Presses – 4x8-12
Seated Overhead Cable Triceps – 4x8-12

Friday – Squat
Main Lifts
Week 1 – A type of Box Squat
Week 2 – A type of Box Squat w/ Chains
Week 3 – A type of Box Squat w/ Bands
Accessory Lifts
Hammer Strength Uni-Lateral Leg Presses - 4x8-12
Modified Glute Ham Raises – 4×8-12
Hammer Strength Iso-Lateral Kneeling Leg Curls – 4x8-12

Sunday or Saturday – Events
Whatever, usually 3-5 exercises

This is the rotation for the deadlift, press and (box) squat:

RDL1) 15” Block Pull
RDL2) 12” Block Pull
RDL3) Deadlift

BDL1) 15” Block Pull w/ IW#3’s dbl
BDL2) Reverse Band 15” Block Pull w/ LB dbl
BDL3) 15” Block Pull w/ 140lbs of Chain

ADL1) Reverse Band Deadlift w/ IW#4’s
ADL2) Deadlift w/ IW#2’s dbl
ADL3) Deadlift w/ 105lbs of Chain

CP1) Axle Strict Press w/ 116lbs of Chains
CP2) 12” Log Strict Press w/ 116lbs of Chains
CP3) Barbell Strict Press w/ 116lbs of Chain

SP1) Barbell Strict Press
SP2) Axle Strict Press
SP3) 12” Log Strict Press

BP1) Axle Strict Press w/ IW#2’s
BP2) 12” Log Strict Press w/ IW#2’s
BP3) Barbell Strict Press w/ IW#2’s

RSQ1) 18” Box Front Squat
RSQ2) 18” SSB Box Squat
RSQ3) 18” CSB Box Squat

CSQ1) 18” SSB Box Squat w/ 111lbs of Chain
CSQ2) 18” CSB Box Squat w/ 146lbs of Chain
CSQ3) 18” Box Front Squat w/ 76lbs of Chain

BSQ1) 18” CSB Box Squat w/ LB’s dbl
BSQ2) 18” Box Front Squat w/ IW#3’s
BSQ3) 18” SSB Box Squat w/ IW#4’s

I'm borrowing heavily from ideas from Brian Shaw. The biggest changes have to be to what used to be ME LB and DE LB. Increasing the focus on deadlifting and back strength. Not much changing to pressing day. Squat day will be more rep work, lots of focus on building up the legs and going for 5rm on a different box squat each time.

November 15, 2011 – Deadlift

Dynamic Warm-ups

Deadlifts
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
590x1
650x0
640x0

Seated Cable Rows (straps)
200x12
230x12
260x12
290x12 PR+5lbs

Cable Pulldowns (straps)
145x12
175x12
205x12
235x12

Comments: This workout did not go as planned. I felt good on my singles, pulled 545lbs double overhand with just a soft belt. Just totally blew it on 650lbs. It stopped right below my knees. Close but not there. Really messed up the rest of my workout. I tried 640lbs after that ( I really wanted a PR) and it did get higher but still no good. Too much wasted on the previous pull. I was really pissed as if I had stayed smart and gone with 640lbs for my max, I would have gotten it. I was really in a funk and wasn't sure if I was going to finish the workout or not. I finally convinced myself to at least do the back work and then call it a day. Rows went well and pulldowns were a bit awkward. I haven't done them in so long and never really with a straight bar. I was still trying to figure out my training at this point.

November 16, 2011 - Extra Workout

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Forgot to take my meds, made for an incredibly crappy day. Felt dizzy all day. Couldn't walk so just band stuff.

November 17, 2011 - Press

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)
75x3
100x3
120x1
140x1
160x1
180x1
200x1 PR+5lbs
169x3 PR+5lbs&1 rep

Close Grip Barbell Bench Presses
210x8
240x8
270x8
300x8 PR+3 reps

Neutral Grip Incline Dumbbell Bench Presses
55'sx12
70'sx12
85'sx12
100'sx9

Seated Overhead Cable Triceps
65x12
80x12
95x12
110x7 PR+5lbs

30 Minutes of Stretching

Comments: I meant to get to this workout as soon as I got out of work but I was deep in the paralysis by analysis thought spiral and finally snapped out of it (got it together) and got to the gym late. Really hurt wearing the Oly shoes. The power rack was in use so I had to press from the squat rack, literally have to do a bit of a squat to get the weight off the pins. Despite that, didn't feel too bad. I got out of position on my attempt at 180lbs and it made for a very tough lift the whole way. I made sure everything was right for 200lbs and got it convincingly. Also did well on the down set. Benching went swimmingly as well. Incline db pressing started well but I was just done for the last set. Got to keep pushing and pressing. Triceps also suffered but that was to be expected since the last time I did them was on Saturday and that was when they were fresh. Still did good work on them. Good day



November 18, 2011 - Squat

Dynamic Warm-ups

18” Box Front Squats
45x10
95x5
135x5
185x5
225x5
275x5
315x5

Hammer Strength Uni-Lateral Leg Presses
335x12
375x12
515x12
565x12

Modified Glute Ham Raises
bw+5x12
bw+25x12
bw+45x12
bw+65x12 PR+2 reps

Hammer Strength Iso-Lateral Kneeling Leg Curls
79x12/12
89x12/12
99x12/12
109x10/10

43 Minutes of Stretching

Comments: This workout was going to be the biggest change to my usual routine. Despite my hatred of front squats, I decided to give it my best and make it work. Jenkins suggested I do them with straps and it makes quite a difference. I am able to keep my arms up and keep the bar in perfect position the whole set. These were tough, good first session. I've never used this kind of leg press before so I started really light to get a feel for it. After two sets, I ramped up the weight a lot and boy did it get tougher. This is a much better leg press than the one I was using at the Y. Modified ghrs felt good. I wasn't sure what to do to finish off the workout but luckily the hs leg curl thing could hold enough weight so I did that. Lots of stretching after this workout.



November 19, 2011

Raking - 25 minutes

Walking - 31 minutes

Comments: Toe is still a pain but I was able to go for a walk today with no issues. Did some raking before hand to warm up a bit. No real workouts planned until 11/29 since I'll be away for Thanksgiving. I may lift Wednesday and might try for a deadlift PR again. Who knows.

November 13, 2011 - Extra Workout

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Didn't really do much of anything today. I think I have most of my changes for my workout in place but won't know for sure until I finish this week of training. I'll be making the changes as I go. Have a place to set up the bands so I did band stuff. Went to a doctor about the toe. No broken bones just a painful hematoma. They drilled some holes in the nail to relieve the pressure. Feels a bit better.

November 12, 2011 - DE LB

Besides Tuesday's workout and most of Friday and Saturday, this week has sucked. Wednesday was definitely the start of it but missing 310lbs four times on log push pressing on Thursday tipped it over (didn't help that I then got only a single with 261lbs and felt a sharp pain in my chest on the left side). I asked for advice and got some (as well as a healthy dose of criticism) so I've been in the pondering mode since. Going to be spending some time sorting out everything but I'm at least headed in the right direction. Training this week might have to be altered as a rouge 75lbs plate waffled on my left foot. I doubt anything is broken but the swelling is painful.

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/IW#4’s clinched
No Bands
60x10
105x3
155x3
Add Bands (+145lbs)
60x3
105x3
155x3
205x3
240x3
280x3
280x3
280x3
280x3
280x3
280x3
280x3
280x3

High Heel Leg Presses
580x12
670x12
760x12
850x12 PR+2 reps

Roman Chair Back Extensions
100x12
130x12
160x12
190x12 PR+2 reps

Bent Over Rear Delt Dumbbell Raises
50'sx12
65'sx12
80'sx12
95'sx12 PR+2.5lbs

Seated Overhead Cable Triceps
45x12
60x12
75x12
90x12 PR+10lbs
105x12 PR+25lbs

25 Minutes of Stretching

Comments: As I mentioned earlier, I've been deep in thought over what changes I need to make to my training in regards to overhead (push pressing) and some of that advice suggested changes to lower body training as well. Mild case of paralysis by analysis set in which made for a late workout and a late start. I eventually shook that off and went with my planned workout of ssb box squats. These felt really good and that was surprising as I haven't used this band tension for them and I'm only 8lbs off of my "heavy" week on my "easy" week with this band tension. I got stuck in a thought rut after I was done but eventually decided to continue as planned with a minor modification. I'd do leg press for 4x12 instead of waved weight of 3x10, 4x8 and 5x5 like I have been doing. Then the 75lbs plate squashed my left foot. The amount of suck was indescribable. This happened to my right foot last year but this one hurt more. Well, on with the workout. No burning pain in my right quad this time so I think it is getting better, what ever it was. Roman chair work was a disappointment. I threw up in my mouth after the last set. Got to find a replacement lift, these upset my stomach too much. Perhaps a ssb or csb goodmorning? After my stomach settled a little, went on to do upper back dumbbell stuff. These went well. I decided afterwards to do overhead seated cable triceps to make up for no finishing my Thursday workout (I left in disgust after the log push press failure). Hit a big PR on these. Guess my triceps are getting their crap together finally. Not much stretching for this one.

November 09, 2011

Walking - 33 minutes

Comments: Yesterday was annoying, hopefully today is better. Made myself go for a walk after class to relax. Noticed just how exhausted and wrecked my legs were.

November 08, 2011 – ME LB

Stress is a pain. Caused me to have restless night on Monday and somehow did something to my neck in the process. And the stress was unjustified. Thankfully only minimal eye twitching. Had a bone-breaking sounding pop when I went for my chiro adjustment. Neck is feeling better but not 100%. The lab at school was closed last night due to no lab monitors so not going to get a chance to walk tonight as I got stuff to do (that should’ve been done yesterday). Appetite has been up lately (also added another shake at night) but weight is still down.

Dynamic Warm-ups

18” Cambered Squat Bar Box Squats
60x10
110x5
150x5
200x3
240x3
290x3
330x3
375x1
415x1
455x1
495x1
525x1 PR+10lbs
555x1 PR+40lbs
500x3

Romanian Deadlifts
345x4 (lost count)
375x5
405x5
435x5
465x5
495x3

Modified Glute Ham Raises
bw+5x12
bw+25x12
bw+45x12
bw+65x10 PR+5lbs

Seated Cable Rows (straps)
195x12
225x12
255x12
285x12 PR+5lbs

34 Minutes of Stretching

Comments: Lifting didn’t bother my neck. I never feel comfortable with the csb but I figure I should use it since it is tough. I had a little scare when my right hamstring felt tight, similar to the feeling (but nowhere as bad) when my left hamstring went pop in January. So I was very cautious and tried to stretch it and adjust my foot placement, etc. Despite that, I made a 40lbs PR. Rdls felt good but I’m definitely at the point where my grip (double overhand) is going to hold me back on these. I got to decide whether to bring out the straps on just the heaviest set or to use the alternated grip. Modified ghrs felt really, really good. Getting better at upper back work after heavy lower body stuff.

November 06, 2011

No band stuff again, basement still getting fixed up with coats of paint. I'm noticing that stretching times have increased a lot this week and I believe it may have to do with the increased amount of work I'm doing each workout and also do to the decrease in workout frequency. Just something I need to keep my eye on is all.

Walking - 30.5 minutes

Comments: Good, relaxing day. Most of the aches and soreness from yesterday are back down to minimal irritation levels. This will be an interesting week.

November 05, 2011 - DE LB

Well, I definitely think that I needed the rest as my shoulder felt better the next day. Also, I ate a pot roast the size of a football which I don't think I've ever done on a day I did nothing. Also got some deadlift advice from Brett, more or less upper back stuff and cues I'll need to remember when I pull.

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
135x3
185x3
225x3
265x3
305x3
342x3
342x3
342x3
342x3
342x3
342x3
342x3
342x3

High Heel Leg Presses
670x10
760x10
850x10 PR+20lbs

Roman Chair Back Extensions
100x12
130x12
160x12
190x10 PR+4 reps

Bent Over Rear Delt Dumbbell Raises
47.5'sx12
62.5'sx12
77.5'sx12
92.5'sx12

41 Minutes of Stretching

Comments: I did some raking before this workout. Felt good but then my lower back just tightened up after doing 225lbs. Made for a rough workout but I went onward. This is a tough weight for DE work. Left knee was achy so coupled with the sore back, I was very cautious of what I was doing. More so on the last set of leg presses as that burning feeling popped up in my right quad on the first two reps. I paused and rubbed the leg to make that feeling go away and continued the set with even more caution. If that feeling keeps surfacing, I may have to drop leg pressing from my routine. I hope it doesn't come to that though. Still getting used to roman chairs with heavy weights. I thought I'd be more acclimated to it but I guess it will take more sessions. I have to take longer breaks as these upset my stomach. Curse my sensitive digestive system. Dumbbells felt much better this time, matched my PR on these after so many weeks of building back up to it. Uncharted territory next time haha. Tons of stretching after this workout.

November 03, 2011 - ME UB & November 04, 2011

Meant to lift today. Achy and not feeling the best. Could be stress and some extra rest will be good. Figure I'll stick to my plan of no event training until after Thanksgiving.

November 03, 2011 - ME UB

Dynamic Warm-ups

12" Log Strict Presses
90x5
120x3
150x3
180x3
205x1
225x1
245x1
265x1
280x1 PR+5lbs
290x1 PR+15lbs
261x2

Swiss Bar Floor Presses
185x5
215x5
245x5
275x5
305x5
335x4 PR+29lbs

Neutral Grip Incline Dumbbell Bench Presses
50'sx12
65'sx12
80'sx12
95'sx12 PR+5lbs
110'sx8

Seated Overhead Cable Triceps
50x12
65x12
80x12
95x8

42 Minutes of Stretching

Comments: I meant to get to this workout as soon as I got out of work but I forgot a change of clothes. My left shoulder was uncharacteristically achy and it bothered me the entire workout. I honestly wasn't expecting much. Log pressing was rough and it didn't look like I was going to get 265lbs, let alone a PR weight. Not sure what happened but 280lbs went up easier than 265lbs, so much so that I started laughing during the rep. 10lbs more and got it with a fight. My down set sucked as I got an easy first rep and then missed the second twice before getting it. Log pressing is weird. Nothing really to say on swiss bar floor presses other than my triceps were starting to get sore. I decided to go the dumbbell route for incline as it requires more balance, the groove isn't so fixed and I can bail from the lift easier. Even though the last set (wasn't planned) was two reps under my PR, these went better than my incline from last week. Not sure if my body is adapting or if it was just less volume this week. Then the triceps stuff. Other than the shoulder and some issues with the cable, these were good and hard. Lots of stretching.



November 04, 2011

Walking - 32 minutes

Comments: I like walking while it is cool outside. Refreshing and relaxing. My knees were feeling achy all day but they feel better after a good walk.

November 02, 2011

Walking - 32 minutes

Comments: Just walking, had to take apart the power rack in the basement so the ceiling could get painted so no place to setup the bands. Made sure I got in a walk today to help my lower back recover after that heavy day.

November 01, 2011 – ME LB

Late lifting yesterday. Working on editing project after work so got to Max Fitness an hour later than planned. I’m noticing that I tend to have red dots on my face and throat after these heavy ME LB days.

Dynamic Warm-ups

18” Block Pulls
135x5
225x5
275x3
315x3
365x3
405x3
455x3
495x1
545x1
Add Straps
595x1
645x1
700x1 PR+25lbs
630x4 PR+22lbs

Snatch Grip Deadlifts (straps)
315x8
345x8
375x8
405x8

Modified Glute Ham Raises
bwx12
bw+20x12
bw+40x12
bw+60x12 PR+2 reps

Cable Rows (straps)
190x12
220x12
250x12
280x12 PR+10lbs

38 Minutes of Stretching

Comments: As I said, I got there late, most people were already half through their workouts. 18” pulls so I tested out my new blocks. They work great. I was stupid and tried for 595lbs DOH and did manage to break it off the blocks a bit. Even though I said I’d be sticking to my small jump plan (which I disregarded last week with the chain pulls), I ignored it. I wanted 700lbs bad and that is how I got it. Big ol’ ramp up the legs. I hope to get it cleaner in the future. I was getting pretty tired on snatch grip pulls and the crappy bar wasn’t making it any easier. Had to rush modified glute ham raises and rows (more so on rows). Didn’t seem to mess with the ghrs much but rows were really tough.

October 30, 2011 - Extra Workout

Walking - 31.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Easy stuff. Moved some fallen branches and made some new blocks for deadlifting. Probably just walk tomorrow and no band stuff.

October 29, 2011 - DE LB

Got quite a bit of snow, almost blizzard conditions. A lot of it melted in the evening but quite a few branches and some trees fell due to how heavy the snow was. Luckily, our house had no issues. Seen just about every season this October.

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
135x3
185x3
225x3
275x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3

High Heel Leg Presses
560x5
650x5
740x5
830x5
920x5 PR+20lbs
1010x5 PR+110lbs

Roman Chair Back Extensions
90x12
120x12
150x12
180x12 PR+2 reps

Bent Over Rear Delt Dumbbell Raises
47.5'sx12
62.5'sx12
77.5'sx12
92.5'sx10

35 Minutes of Stretching

Comments: Odd lifting this workout. I took things slow and lazy. Box squats felt better than last time. Leg press I went for broke and had bit of scare on the set with 1010lbs. My right quad started to feel like it was burning on the last rep. Not sure what that was about but I kept an eye on it the rest of the workout. Haven't done roman chair stuff since I was doing rehab and nothing heavy so this was a wake up call on the last two sets. I should get better with these once I've done a few more workouts. The plan was to do abs but I was feeling a slight sharp pain in the left side of my abs and thought better of it and went with upper back dumbbell stuff. These go done when I take a break from them so these were really tough. I also determined that overhead seated cable triceps will be my extension based triceps lift.

October 27, 2011 - ME UB & October 28, 2011 - Extra Workout

Well, doesn't look like event training this weekend. We got snow.

October 27, 2011 - ME UB

Dynamic Warm-ups

Barbell Strict Press w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x5
Add Chains (+72lbs)
45x3
Add Chains (+94lbs)
45x3
Add Chains (+116lbs)
45x3
70x3
95x3
120x1
140x1
160x1
180x1
200x1 PR+10lbs
169x2

Close Grip Barbell Bench Presses w/ Slingshot
245x8
275x8
305x8
335x8
365x7 PR+2 reps

Swiss Bar Incline Bench Presses
120x12
150x12
180x11

Lying Cable Triceps
50x12
65x12
80x12
95x7

39 Minutes of Stretching

Comments: I wasn't feeling the best but the workout went fairly well. Did hit a 10lbs PR on barbell press with chains. I could not get a third rep on the down set though. I'm definitely used to doing slingshot presses again. Hit my planned weights fairly easy (some struggle with the last set) so I went for a big increase. Came close to getting all eight reps. My neck tightened up on that failed rep (just like on deadlift day) which sucked. Incline was just awful. I haven't done them after heavy pressing and I should have taken that into account and not base my numbers on my best. The fatigue was noticeable just unracking 120lbs. I had planned for four sets but after getting stapled going for a 12th rep with 180lbs, I stopped. Haven't had that happen in a long time. I may just do incline dumbbell pressing here next time. Triceps stuff took a bit of time to setup. I'm really weak at extension based triceps lifts and I tend to avoid them due to elbow problems in my family but I'm giving them a shot. Like incline pressing with the swiss bar, not satisfied with how these go with the rest of the workout. The weight keeps trying to pull me off the bench so my abs and legs have to flex hard to keep from sliding off the bench. Possibly going to use an overhead version next time.



October 28, 2011 - Extra Workout

Walking - 31.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Late night walking. Pitch black out at seven. This drastically changing weather is just messing with my allergies. First two band exercises were tough due to the workout the day before.

October 25, 2011 – ME LB

I took off completely on Monday both to get my new training schedule solidified and to give my knee and neck another day to recover. I’d say I was successful at both as have my training ready and no issues with either pain. Could have just been one of those “wandering pains”. Now the new training schedule will be ME LB, ME UB, DE LB and Events. Four exercises per workout instead of three (events will be whatever). Only issue I can see starting this out this week is that I might not have a place to train events this weekend. Still early in the week so we will see.

Dynamic Warm-ups

Deadlifts w/ Chains
No Chains
135x5
185x5
Add Chains (+105lbs)
135x3
185x3
225x3
275x3
315x3
365x1
405x1
455x1
495x1
Add Straps
545x1 PR+30lbs
585x1 PR+70lbs
516x4 PR+53lbs

Louie Deadlifts
275x10
305x10
335x10
365x10 PR+2 reps
395x10 PR+5 reps

Modified Glute Ham Raises
bwx12
bw+20x12
bw+40x12
bw+60x10 PR+5lbs

Cable Rows (straps)
180x12
210x12
240x12
225x12
300x1
270x12

41 Minutes of Stretching

Comments: Even though my hamstrings still felt sore, they felt springy so I was thinking it would be good day for lifting. I decided to go with chain pulls instead of band pulls. A few reasons for that: 1) I think the bands work better for my speed work (at least pulling against them that is) 2) easier to set up and strip down, which makes it so other members at the gym can work in on the same bar and 3) I saw a picture of Brian Shaw doing them and it was pretty bad ass (haha). The last time I did these, it was one of my first workouts where I was back to 100% after the hamstring tendon rupture. Boy did I crush those PR’s. Did 495lbs double overhand, hit a big 1rm PR and then did a little over my previous 1rm for four reps. Kind of fun using close to my 1rm from last year with accommodating resistance. After that moved on to sumo stiff-legged pulls. I started low as last time I did decent reps on these, I was quite fatigued. I guess I’m getting better as I crushed my planned three sets. I went for more and that felt easier than the previous set but I threw my head back so hard on the first rep that my neck cramped right at the base of my skull. I sat a bit figured, why not and went for even more weight. This was a tough set but nowhere near as tough as I was expecting it to be. Did have a slow lockout on the last two reps. By this point my hands were sore (I do these all double overhand) and my hammies were swelled to the point that I felt like I was sitting down while standing. My plan had been to bent over rows next but there was no way that was happening so I decided to move on to modified glute hams so see if that would be enough rest. After the ghrs, I knew I wouldn’t be up for bent over rows with my usual weight so I figured I’d do cable rows instead. Still be able to hit the back but not have to rely on my lower back and hams to stay contracted. I haven’t used the cable row at Max Fitness so I had to play with it. I picked a good starting weight of 4 plates (I did record this set but it only showed the stack and my hands). Things went well until I did what I had thought was 270lbs (6 plates). It felt really easy and found out after the set that it was 225lbs (5 plates). Pissed about that so I tried to overcompensate by going for 300lbs which wasn’t going to happen. I got the weight right for the last set and did 270lbs. Really good workout and I was beat. Did a lot of stretching when I got home.

October 22, 2011 - DE LB & October 23, 2011 - Extra Workout

Wasn't feeling so good yesterday. Felt dizzy and almost retched doing box squats. Not to mention that the knee and neck thing weren't better yet. Also I burned my right forearm a little making waffles. Regardless, I am still working on making adjustments to my training. Right now, it looks like I'll be doing a four-days-a-week split (including event training) with a ME LB and DE LB but only ME UB. I may be putting rows and back stuff on my LB days and doing four lifts a workout instead of three. Still ironing out the details but should have it figured out by tomorrow.

October 22, 2011 - DE LB

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
135x3
185x3
225x3
275x3
313x3
313x3
313x3
313x3
313x3
313x3
313x3
313x3

High Heel Leg Presses
590x8
680x8
770x8
860x8 PR+10lbs

Pulldown Abs
100x12
130x12
160x12
190x12 PR+5lbs

Comments: I waited until I didn't feel so dizzy and went to work. Squats felt awful at the start, almost lost my balance on the first working set. Really felt the scar tissue in my hamstring on those first few reps. Things got better (besides almost retching). I rested a bit after the squats to let my stomach settle and went on to leg press. These felt good despite the knee. I think this position keeps a lot of the stress off the knee. Abs ended up tougher than it should have been. On my set with 160lbs, an extra 10lbs hung on to the stack for the first nine reps, making it 170lbs. Didn't really have time to stretch.



October 23, 2011 - Extra Workout

Walking - 31 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Tweaks and what not are feeling a little better. My legs were incredibly sore at the start of the walk. Easy band stuff.

October 21, 2011 - Extra Workout

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Right side of my neck was stiff and my left knee was bothering me. Must have done something to them yesterday. Quite cool outside for walking. Actually had a lot of work today so band stuff was a little tiring. I may be making some changes to my upper body training per the suggestions of Mike Jenkins. Need to think on it a bit as it could be a big change. Looking forward to sleeping in tomorrow.

October 20, 2011 - ME UB

Dynamic Warm-ups

Barbell Push Presses
45x10
95x5
135x3
165x3
195x3
225x3
245x1
265x1
285x1
305x1
325x1 PR+5lbs
335x0
293x3 PR+5lbs

Close Grip Barbell Bench Presses
195x10
225x10
255x10
285x10 PR+10lbs & 2 reps

Bent Over Barbell Rows (straps)
225x12
255x12
285x12
315x11 PR+5lbs

49 Minutes of Stretching

Comments: I went in to this workout with lowered expectations based on how the past two push press sessions have gone. I expected to get a small PR and that it would be hard fought. I was right. Just got to keep plugging away at the overhead lifts. Benching continues to improve a lot. My goal weight was just 255lbs but it went up way too easy and I might have had two more reps in the tank for 285lbs, which is 10lbs over my eight rep PR. I knew rows would be tough as everything had been heavy the previous workout with squats and wide grip rdls. Managed to eek out 11 reps on the last set. I should get all of them next time. Tons of stretching, probably due to not walking yesterday and from doing a lot work that night for a video project.

October 18, 2011 - ME LB

Meant to post this sooner. Late night working out and I forgot my camera at the gym. Following day had to work late on a project.

Dynamic Warm-ups

18" Safety Squat Bar Box Squats
65x10
105x5
145x5
195x3
235x3
275x3
315x3
355x1
395x1
425x1
455x1
485x1 PR+5lbs
510x1 PR+30lbs
459x4

Wide Grip Romanian Deadlifts
345x5
375x5
405x5
435x5
465x5 PR+10lbs

Modified Glute Ham Raises
bw+10x12
bw+25x12
bw+40x12
bw+55x12 PR+3 reps

30 Minutes of Stretching

Comments: Wasn't feeling the best but it turned into a great workout. Very happy to get over 500lbs on ssb squats. Means I can up the band tension to the same level as my regular box squats on DE LB day. Grip gave out going for a fifth rep on the last set of wide grip rdls so I had to pull that rep from the floor. Hopefully my grip will continue to improve and I won't have to go to straps for those. After the heavy stuff, I was surprised to get all the reps on modified ghrs.

October 17, 2011 - DE UB

Dynamic Warm-ups

12" Log Clean and Push Presses w/ IW#1's Clinched
No Bands
90x5
90x5
Add Bands (+55lbs)
90x3
120x3
150x3
183x3
183x3
183x3
183x3
183x3
183x3
183x3
183x3

Swiss Bar Incline Bench Presses
140x8
170x8
200x8
230x8 PR+5lbs

Bent Over Rear Delt Dumbbell Raises
45'sx12
60'sx12
75'sx12
90'sx12

36 Minutes of Stretching

Comments: Allergies were acting up a bit today so that was a bit of a pain. Wouldn't think that just 8lbs more on log would be so tough. Reminiscent of when I used a ton of band tension on these with the head rush I was getting. I felt a little off balance (or I was having issues with balance) on swiss bar but got rid of that issue by the time I went for the money set. Dumbbell stuff is still super tough. One more week and I'll be back to what I was using on this before the injury break. Stretching felt good.

October 16, 2011 - Extra Workout

Walking - 30 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Feeling good, felt rested upon waking up this morning and I haven't felt like that in a few weeks. Did a decent amount of mowing before going for a brisk walk. Sunny out today, wouldn't know it is Autumn besides the Halloween decorations and leaves. No more paint smell in the basement.

October 15, 2011 - DE LB

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x3
Add Bands (+95lbs)
60x3
105x3
155x3
205x3
248x3
288x3
288x3
288x3
288x3
288x3
288x3
288x3
288x3

High Heel Leg Presses
650x10
740x10
830x10 PR+40lbs

Pulldown Abs
95x12
125x12
155x12
185x12 PR+5lbs

35 Minutes of Stretching

Comments: Sleeping in felt good. I think doing DE LB on Saturdays (with a day break) was a good decision as I feel fresher when it comes to squats. The rows the day before were just taxing my back too much I think. Not as speedy as last week but doing good work. Felt I had a little more in the tank on leg presses. Finally making a PR on ab work again. Been a long time coming with that. Did a decent amount of stretching.

October 14, 2011 - Extra Workout

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Back still sore, guess yesterday wouldn't have helped haha. Nice and cool outside, perfect walking weather. Power got knocked out in the basement so band stuff was done in darkness. I'm looking forward to resting this weekend.

October 13, 2011 - ME UB

Been raining the past few days. Hopefully this doesn't lead to more flooding. Too much to do on Wednesday so no time to go for a walk or get an extra workout in.

Dynamic Warm-ups

Axle Strict Presses
75x5
105x3
135x3
165x3
195x1
220x1
240x1
260x1
275x1 PR+5lbs
280x1 PR+10lbs
252x3 PR+36lbs

Axle Close Grip Floor Presses
185x5
215x5
245x5
275x5
305x5
335x3

Bent Over Barbell Rows (straps)
220x12
250x12
280x12
310x12 PR+1 rep

31 Minutes of Stretching

Comments: My upper back was extremely sore from Tuesday's workout. I told myself to stick to the plan and go for a small increase. That seemed to pay off as I managed to tie my barbell PR on the axle and then obliterated my best triple PR. A lot of back bend on the that last rep, Mother Russia would be proud haha. Axle floor pressing was just to set up a baseline for future lifting. Triceps are sore even now. Despite soreness in my back, I got all the reps on rows. Did a decent amount of stretching.

October 11, 2011 - ME LB

Back to normal sleeping cycle. My Shaw Strength Stone Sleeves arrived today. Also got a note of apology for the order taking so long, an autographed picture and a free shirt.

Dynamic Warm-ups

12" Block Pulls
135x5
185x5
225x5
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
590x1
650x0
640x1 PR+5lbs
576x3 PR+4lbs

Romanian Deadlifts
335x8
365x8
395x8
425x8

Modified Glute Ham Raises
bw+10x12
bw+25x12
bw+40x12
bw+55x9 PR+5lbs

41 Minutes of Stretching

Comments: Felt pretty good. Just like last week with reverse band pulls, I got excited and went for a big increase with much the same result. Pretty much exactly the same as managed to get 5lbs PR after missing my more ambitious 15lbs PR. Wouldn't think 10lbs would be that big a deal at this weight range. Managed to get a 4lbs PR on the triple for a down set. I got to stick to the plan and stop going big and missing. I need to remember that my rotation cycle is much shorter. It takes a lot out of me, even if I am still able to get it together to hit a small PR afterwards. Either way, I know I'm getting stronger. I see a +650lbs deadlift falling this year. Pretty beat going in to rdls but still hit all the planned reps. Almost lost my grip on the last rep of the last set. Finished up with modified ghrs and a lot of stretching.

October 10, 2011 - DE UB

Today was a test of sorts. Tomorrow will be as well to see how this workout affects that one. As I predicted, it will be near impossible to secure one, let alone two, benches to elevate the log or axle for DE work. I used bumper plates this time. Not sure how well that will work for the axle. I will say the one good thing is that I won't have to worry about getting a spotter as the gym is full of people. I also checked the band tension for the monster mini bands and they come out to just a little over 70lbs. Would have liked it to be a little higher but it will have to do.

Dynamic Warm-ups

12" Log Clean and Push Presses w/ IW#1's Clinched
No Bands
90x5
90x5
Add Bands (+55lbs)
90x3
120x3
150x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3

Swiss Bar Incline Bench Presses
145x10
175x10
210x10 PR+15lbs

Bent Over Rear Delt Dumbbell Raises
42.5'sx12
57.5'sx12
72.5'sx12
87.5'sx12

26 Minutes of Stretching

Comments: Even though I had off today, I went around the same time I would get there if I had just gotten off from work to see what kind of crowd I would have to deal with on Mondays. Different setup for log pressing and other than worried on the first few sets of the log rolling off the bumper plates, it was very good. Incline swiss bar pressing felt really easy so I did like I did for floor presses and increased the final set weight by 5lbs over what I had planned. Worked out well. Upper back didn't feel super strong. Dumbbell stuff is just getting harder and harder. Surprisingly not a lot of stretching for today.

October 09, 2011 - Extra Workout

I guess I'm going to take a break from event training until I get back from Thanksgiving break and continue to push the gym lifting.

Walking - 31 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Felt good, rested. Warmed up by doing a little lawn mowing.

October 08, 2011 - DE LB

I didn't lift Friday as I only had 5 hours of sleep (being generous with that estimate) and I actually had work at work so I was beyond tired. Figured a day of rest would be better than trying to force a workout.

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x3
Add Bands (+95lbs)
60x3
105x3
155x3
205x3
240x3
276x3
276x3
276x3
276x3
276x3
276x3
276x3
276x3

High Heel Leg Presses
540x5
630x5
720x5
810x5
900x5 PR+40lbs

Pulldown Abs
90x12
120x12
150x12
180x12

33 Minutes of Stretching

Comments: Probably the latest I've ever gone to the gym. I didn't trust four college age teenagers on a double date in the house unsupervised. Had to work fast for this workout. This was the best squats have ever been for me, both speed and form wise. Felt good on the first work set (usually takes a few to get going). My quads were cramping a little just positioning myself in the leg press. I decided to up the weight I was going for on leg pressing by 20lbs. Good call on that. I felt good for a little more. Abs are definitely back at pre-injury strength. Did the stretching at home.

October 06, 2011 - ME UB

Dynamic Warm-ups

12" Log Strict Presses w/ Chains
No Chains
90x5
Add Chains (+28lbs)
90x3
Add Chains (+50lbs)
90x3
Add Chains (+72lbs)
90x3
Add Chains (+94lbs)
90x3
Add Chains (+116lbs)
90x3
115x1
140x1
160x1
180x1
200x1 PR+10lbs
210x0
169x2

Swiss Bar Floor Presses
195x8
225x8
255x8
290x8

Bent Over Barbell Rows (straps)
220x12
250x12
280x12
310x11 PR+5lbs

29 Minutes of Stretching

Comments: Didn't feel too bad. Chiro session seemed to take the tension off my abs. Worked up to the planned weight for pressing but decided to try for more. Wasn't crushed by it but it wasn't going today. Mad I only got two reps on the down set. Should have been three but I lost my balance on the third rep. Swiss bar floor presses went well. I added a little to the last set as I knew I had set the bar too low for today but like the snatch grip deads from Tuesday, I wasn't sure I'd get all the reps with another set. Still went up pretty easy. Need more weight next time. Rows started off rough but got better. Just couldn't get that last rep though. Didn't need to do much stretching this time.

October 04, 2011 - ME LB & October 05, 2011

Didn't feel so good this morning, retched up half a waffle. I'm going to assume that I ate too late the previous night and that the sawdust taste wasn't helping any. Temperature went back up, overcompensating for the drop the past few days. Hotter than it has been the past few weeks. Bands arrived, still no stone sleeves.

October 04, 2011 - ME LB

Dynamic Warm-ups

Reverse Band Deadlifts w/IW#4's
No Bands
135x5
Add Bands (-100lbs)
225x5
275x3
315x3
365x3
405x3
455x3
475x1
545x1
595x1
Added Straps
645x1
700x0
680x1 PR+5lbs
612x3 PR+4lbs

Snatch Grip Deadlifts (straps)
305x10
335x10
365x10

Modified Glute Ham Raises
bw+5x12
bw+20x12
bw+35x12
bw+50x12 PR+2 reps

31 Minutes of Stretching

Comments: My abs were kind of cramping before this workout began so I was a little nervous. But I felt strong. I messed up for my first single (it was supposed to be 495lbs) and managed to briefly lockout 595lbs double overhand. 645lbs went up quick and I got over confident and went for 700lbs. It was stupid but to my surprise it actually came up nicely but I couldn't get it above my knees. I was worried that I had blown the workout so to speak on that pull as I usually have nothing left after a failed deadlift. Glad I was wrong in this instance as I got 680lbs. My camera wasn't in the correct setting so this lift didn't get filmed. Figures. Glad to not be a matchstick puller now haha. High rep pulls on snatch grip was exhausting. I have more in the tank but I don't think I had another 30lbs jump in me. Finished up with modified glute hams and stretching.



October 05, 2011 - Extra Workout

Walking - 31 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Been a while since I've gone for a walk with the sun shining. Very sore in my mid back from all the pulls the day before. Still doing band stuff in the mind melting room, I mean freshly painted basement.

October 03, 2011 - Extra Workout

Well, found out the flooding from a few weeks ago messed up whatever heats the house. Just now noticing it with the drastic drop in temperature. Oh goodie.

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Still raining off and on. Not as much as last time I went for a walk so no rainbow umbrella this time. Still had paint fume enhanced band work though.

October 02, 2011 - DE UB

I had thought of doing events today but when I woke up at the time I needed to get there, I was just too tired and fell back to sleep. I'm conflicted about starting up event training again with how well my gym lifts are doing. I'm also having fun. I may have some issues with doing DE UB on Monday's since that is typically when the gym is the most crowded. I'm thinking about getting some new bands (monster minis) as I think the jump between IW#1's and IW#2's is a bit much.

Dynamic Warm-ups

12" Log Clean and Push Presses w/ IW#1's Clinched
No Bands
90x5
90x5
Add Bands (+55lbs)
90x3
115x3
140x3
168x3
168x3
168x3
168x3
168x3
168x3
168x3
168x3

Swiss Bar Incline Bench Presses
125x5
155x5
185x5
215x5
245x5 PR+20lbs

Bent Over Rear Delt Dumbbell Raises
40'sx12
55'sx12
70'sx12
85'sx12

34 Minutes of Stretching

Comments: Not too bad. Temperature literally dropped 20 degrees overnight. Log press felt pretty good, funny considering that this weight was close to my top percentage the last time I did them. Didn't feel super strong on incline pressing but still got what I was aiming for. Finished up with dumbbell crap (getting tough) and stretching.

October 01, 2011 - Extra Workout

I may be doing events tomorrow. Got to check with some people. I realize that I will need to change my training schedule around a bit to be optimal for event training as the two main places I train do events on Sundays rather than Saturdays. The plan is to have Mon - DE UB, Tue - ME LB, Wed - Rest, Thu - ME UB, Fri - DE LB, Sat - Rest/Events, Sun - Events/Rest. This should work.

Walking - 31 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: It has been raining just about every day this week. Certainly not helping with the flooding issues in the rest of state. Today was no different but I had the time to mess around. Went walking with the biggest rainbow umbrella possible. Finished off the rest/extra day by doing my band stuff in the basement. The newly painted basement. Delicious paint fumes.

September 29, 2011 - ME UB & September 30, 2011 - DE LB

Not dead, just haven't had time to post the past few days of training. Been busy and not getting as much sleep as I would've liked. As far as strongman training, I'm planning on returning to that next weekend and aiming for the Brute Strength Gym contest in mid February. It's a long way off but since I'll have to take a break for Thanksgiving, that should break up the training nicely.

September 29, 2011 - ME UB

Dynamic Warm-ups

Axle Push Presses
75x5
75x5
105x3
135x3
165x3
195x3
225x1
250x1
270x1
290x1
310x0
310x1 PR+5lbs
279x2 PR+4lbs

Close Grip Barbell Bench Presses w/ Slingshot
225x10
255x10
285x10
315x10

Bent Over Barbell Rows (straps)
215x12
245x12
275x12
305x12 PR+5lbs

37 Minutes of Stretching

Comments: Workout went ok. Axle push pressing was not easy. Had to get really pissed off to get 310lbs. A bit disappointed with getting only a double on the down set but it's improvement. Enough improvement to up the band tension for DE axle pressing. I think I've found a flaw in my current training routine. The weeks I'm scheduled to do heavy box squats is also the weeks I do heavy push pressing. The squats are sapping my leg drive I think. I noticed the past two times that I've hit big squat PR's and then had issues with leg drive and a slow lockout on push pressing two days later. Everything else is working so well right now that I think I'll just go with it. Hell it's making me use more upper body strength and triceps to get the weights. I got used to doing DE squats after doing heavy rows the previous day so perhaps I can adapt to this as well. The rest of the workout went swimmingly and added credence to my thoughts on the box squats/push press thing. Absolutely crushed cgbp with the slingshot. I felt good for a lot more. Rows also went well. Finished up with stretching.



September 30, 2011 - DE LB

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x3
Add Bands (+95lbs)
60x3
105x3
155x3
205x3
235x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3

High Heel Leg Presses
580x8
670x8
760x8
850x8

Pulldown Abs
85x12
115x12
145x12
175x12

Comments: I got to the gym really late this workout as I was working on a project. Despite feeling tired, the workout was a good one. I kept to doing 8x3 for DE squats, especially after Tuesday's workout. Started a little rough but my legs woke up and it became super easy. Leg pressing is finally getting tough. Technically no PR's on this but my last set was only 10lbs less than my 5rm so good progress here. Got all the reps on abs this time. I'll be back up to pre-injury weight on these next week. It's been taking a while to get the ab strength back. No time to stretch.