While I am not happy to have this injury, this down time has allowed me to really take a look at my training and work on fixing weak points. It is also allowing me to find what "upper body" exercises work in conjunction with my hamstrings. I have to think of new things. As someone mentioned to me; sometimes injury lets us evolve. An evolving athlete will be a better athlete. The one that refuses to change or adapt will be left behind. The best place to see this kind of evolution in sport is MMA as the cycles/phases change very rapidly. Obviously it is a much longer cycle with strongman but even in the short time I've been involved competitively, I have seen paradigm shifts in the pro ranks that permeate down into the competitive amateur ranks.
Dynamic Warm-ups
Close Grip Bench Presses w/ IW#2’s dbl
No Bands
45x10
95x2
135x2
185x2
Add Bands (+170lbs)
45x2
75x2
105x2
140x2
140x2
140x2
140x2
140x2
140x2
140x2
140x2
Neutral Grip Seated Dumbbell Presses
50'sx8
60'sx8
70'sx8
80'sx8
90'sx8 PR+10lbs
Parallel Bar Dips
bw+100x8 PR+10lbs
bw+100x8
bw+100x8
bw+100x8
Bent Over Rear Delt Dumbbell Raises
80'sx12 PR+2.5lbs
80'sx12
80'sx12
16 Minutes of Stretching
Comments: I was bit stressed out right before lifting from other goings on in my life but luckily that all fazed out while I was lifting. Benching felt a little off but I got into a groove in the later sets. Quite a bit different this time as I did all the lift offs myself. One of the changes is fazing out log pressing during the week and move it to event training day. The Swiss bar is tougher anyways and I'm planning on keeping in the bench pressing on UB DE day. Also going with seated presses instead of push presses. Move that to event days as well. Anyway, dumbbell seated press was great. I aimed to equal my old PR and that was super easy so I went for a PR. Absolutely crushed that as well. My previous best from years ago was a single rep with 90lbs so big time progress as I felt good for 12 reps or so. Moved on to dips. I was a little worried about this week but no issues and similar to last week. I'd say slightly easier than last week haha. Finished up with rear delts. This bump up in weight was tough. I didn't even count the first rep of the first set since it came up as more of a row/shrug. Managed to eek out 3x12. Looking forward to seeing the PT on Tuesday.
Saturday, January 29, 2011
Thursday, January 27, 2011
January 27, 2011 - ME UB
Dynamic Warm-ups
Close Grip Barbell Bench Presses w/ IW#1's dbl
No Bands
45x10
95x5
Add Bands (+85lbs)
50x3
95x3
125x3
155x3
185x1
215x1
245x1
265x1
285x1
248x2
Swiss Bar Seated Presses w/ IW#4's (145lbs)
35x3
55x3
75x3
95x3
115x1
Neutral Grip Pullups
bw+45x8 PR+5lbs
bw+45x8
bw+45x8
Band Pull-A-Parts
IW#1x12
IW#1x12
IW#1x12
14 Minutes of Stretching
Comments: Bit of a testing day. I was able to keep my back arched for benching today. Hit my goal weight on the bench (would have liked more but I can live with it). Bands may be giving more tension than I thought as these are my "stronger" mini bands and I never tested them. Might have been why it felt tougher and why the down set was super tough. Moved on to my viking press replacement exercise; swiss bar seated presses with bands. The average bands provide quite a kick. Probably going to have to do 15lbs jumps next time as I can't go any lighter than 35lbs to start and that one rep with 115lbs was really tough. Who knows, maybe I'll be able to crush it when I do them again in three weeks. Pullups were very tough. Made a 20lbs jump in weight since I was dropping the reps. Glad to see I'm improving on these with the added 30lbs or so of bodyweight from when I used to do these haha. Since I'm not supposed to drive myself this week, I wasn't able to have enough time to do face pulls and sitting on the floor and bracing myself wasn't going to work at this time and I couldn't think up a new exercise on the fly. So I did some sets of band pull-a-parts at home. Eh. Then did a little stretching.
Close Grip Barbell Bench Presses w/ IW#1's dbl
No Bands
45x10
95x5
Add Bands (+85lbs)
50x3
95x3
125x3
155x3
185x1
215x1
245x1
265x1
285x1
248x2
Swiss Bar Seated Presses w/ IW#4's (145lbs)
35x3
55x3
75x3
95x3
115x1
Neutral Grip Pullups
bw+45x8 PR+5lbs
bw+45x8
bw+45x8
Band Pull-A-Parts
IW#1x12
IW#1x12
IW#1x12
14 Minutes of Stretching
Comments: Bit of a testing day. I was able to keep my back arched for benching today. Hit my goal weight on the bench (would have liked more but I can live with it). Bands may be giving more tension than I thought as these are my "stronger" mini bands and I never tested them. Might have been why it felt tougher and why the down set was super tough. Moved on to my viking press replacement exercise; swiss bar seated presses with bands. The average bands provide quite a kick. Probably going to have to do 15lbs jumps next time as I can't go any lighter than 35lbs to start and that one rep with 115lbs was really tough. Who knows, maybe I'll be able to crush it when I do them again in three weeks. Pullups were very tough. Made a 20lbs jump in weight since I was dropping the reps. Glad to see I'm improving on these with the added 30lbs or so of bodyweight from when I used to do these haha. Since I'm not supposed to drive myself this week, I wasn't able to have enough time to do face pulls and sitting on the floor and bracing myself wasn't going to work at this time and I couldn't think up a new exercise on the fly. So I did some sets of band pull-a-parts at home. Eh. Then did a little stretching.
Wednesday, January 26, 2011
January 25, 2011
Arm Cycle – 20 minutes
Comments: Set up my first three appointments for PT. Wanted to do something today so I tried out the arm cylce. While I did work up a good sweat, I doubt I'll do it again as I have a feeling it will bother my shoulders, especially since I'm doing more strict pressing stuff right now. Very eager to hear what the verdict is at my first PT session as to what I can be allowed to do.
Comments: Set up my first three appointments for PT. Wanted to do something today so I tried out the arm cylce. While I did work up a good sweat, I doubt I'll do it again as I have a feeling it will bother my shoulders, especially since I'm doing more strict pressing stuff right now. Very eager to hear what the verdict is at my first PT session as to what I can be allowed to do.
Sunday, January 23, 2011
January 23, 2011 - Update & DE UB
I haven't posted in my training log in a few days as I've been getting my crap together. I was shell-shocked to hear the words "ruptured hamstring" when I was at the doctors. I felt a fear in me. Doesn't help matters seeing others preparing for contests, hitting personal bests and surpassing me while I restart.
Regardless, I've been mostly confined to my house, laying down on my couch, icing my leg, taking Tylenol and watching tv. Bored out of my mind. However, I am making progress and it keeps me motivated. Just today I was able to put on shoes by myself and walk a few steps up and downstairs. Perhaps I'll be back at it sooner than the doctor thought I would (4-5 months).
One of the biggest breakthroughs for me was on the second day, I was able to sit down and bend my leg and not be in pain. This meant I could go work out a few days earlier than I had planned as well as implement certain exercises back into my routine sooner. Right now my routine in ME UB and DE UB with the focus for the DE workout being close grip bench press and the ME days being bench, seated press and rack suspended seated press. I'm hoping to switch back to standing press after I go to my first PT session. Obviously push pressing is a ways off still.
Dynamic Warm-ups
Close Grip Bench Presses w/ IW#2’s dbl
No Bands
45x10
95x2
135x2
185x2
Add Bands (+170lbs)
45x2 (awful)
45x2
95x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
Seated 12" Log Presses
125x5
145x5
165x5
185x5
205x5
Parallel Bar Dips
bw+90x8 PR+15lbs
bw+90x8
bw+90x8
bw+90x8
Bent Over Rear Delt Dumbbell Raises
77.5'sx12
77.5'sx12
77.5'sx12
13 Minutes of Stretching
Comments: I'm very thankful for my family as I wouldn't have been able to do this workout without help. My father drove me over and helped gather the equipment and set up bands and what not. For the close grip benching, it seemed to be easier and less stressful just to lay on the bench the whole time and just count to 30 for the rest breaks. I was not prepared for the band tension on the first set and the bar flew down to my stomach. Man did that suck haha. My father gave me a lift off for the other sets and the reps were perfect. Moved on to seated overhead presses with the log. Doing these in place of z presses with the swiss bar since it takes too much effort to get on the floor and back up off the floor. Weight felt easy, only set that felt tough was the 185lbs set so I added another 20lbs and got five with that as well. Last rep was a bit of a toughie. Happy with this since it's 5lbs over my max strict press with the log and my max seated press with a barbell and I did it for five reps. Moved on to dips which were a little tougher to set up. I would load the plates on to the belt from a bench, set up and then have my dad remove the bench and start dipping. A bit tougher than last time. Had some timing issues with removing the bench but nothing major. Very pleased to be moving up in weight on these. The one exercise I was most worried about today was the rear delts since I usually have my legs braced. We used bumper plates for my left leg and that worked perfectly. Got all the reps fairly easy so I'll be upping the weight for next time. Couldn't do much stretching other than upperbody stuff and some stretches from legs (calves for both, quad for right). My left leg was a bit exhausted from all the walking around. Felt good to be back.
Regardless, I've been mostly confined to my house, laying down on my couch, icing my leg, taking Tylenol and watching tv. Bored out of my mind. However, I am making progress and it keeps me motivated. Just today I was able to put on shoes by myself and walk a few steps up and downstairs. Perhaps I'll be back at it sooner than the doctor thought I would (4-5 months).
One of the biggest breakthroughs for me was on the second day, I was able to sit down and bend my leg and not be in pain. This meant I could go work out a few days earlier than I had planned as well as implement certain exercises back into my routine sooner. Right now my routine in ME UB and DE UB with the focus for the DE workout being close grip bench press and the ME days being bench, seated press and rack suspended seated press. I'm hoping to switch back to standing press after I go to my first PT session. Obviously push pressing is a ways off still.
Dynamic Warm-ups
Close Grip Bench Presses w/ IW#2’s dbl
No Bands
45x10
95x2
135x2
185x2
Add Bands (+170lbs)
45x2 (awful)
45x2
95x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
Seated 12" Log Presses
125x5
145x5
165x5
185x5
205x5
Parallel Bar Dips
bw+90x8 PR+15lbs
bw+90x8
bw+90x8
bw+90x8
Bent Over Rear Delt Dumbbell Raises
77.5'sx12
77.5'sx12
77.5'sx12
13 Minutes of Stretching
Comments: I'm very thankful for my family as I wouldn't have been able to do this workout without help. My father drove me over and helped gather the equipment and set up bands and what not. For the close grip benching, it seemed to be easier and less stressful just to lay on the bench the whole time and just count to 30 for the rest breaks. I was not prepared for the band tension on the first set and the bar flew down to my stomach. Man did that suck haha. My father gave me a lift off for the other sets and the reps were perfect. Moved on to seated overhead presses with the log. Doing these in place of z presses with the swiss bar since it takes too much effort to get on the floor and back up off the floor. Weight felt easy, only set that felt tough was the 185lbs set so I added another 20lbs and got five with that as well. Last rep was a bit of a toughie. Happy with this since it's 5lbs over my max strict press with the log and my max seated press with a barbell and I did it for five reps. Moved on to dips which were a little tougher to set up. I would load the plates on to the belt from a bench, set up and then have my dad remove the bench and start dipping. A bit tougher than last time. Had some timing issues with removing the bench but nothing major. Very pleased to be moving up in weight on these. The one exercise I was most worried about today was the rear delts since I usually have my legs braced. We used bumper plates for my left leg and that worked perfectly. Got all the reps fairly easy so I'll be upping the weight for next time. Couldn't do much stretching other than upperbody stuff and some stretches from legs (calves for both, quad for right). My left leg was a bit exhausted from all the walking around. Felt good to be back.
Wednesday, January 19, 2011
Injury
Last night I ruptured a hamstring tendon in my left leg. I will start rehab in 2 weeks. My follow up appointment is in 4 weeks. No free weights for 8 to 12 weeks and no competing for 16 to 20 weeks. Balls. I'd be lying if I said I wasn't afraid. This is the first time I've had a major injury. This going to be my biggest test yet.
Monday, January 17, 2011
January 17, 2011 - DE UB
Dynamic Warm-ups
12″ Log Push Presses w/ IW#2’s & #1's clinched
No Bands
90x5
90x5
130x2
Add Bands (+55lbs)
105x2
Add Bands (+100lbs)
90x2
120x2
Add Bands (+155lbs)
90x2
110x2
110x2
110x2
110x2
110x2
110x2
Suspended Swiss Bar Zydrunas Presses
105x10
125x10
145x10
Parallel Bar Dips
bw+75x8
bw+75x8
bw+75x8
bw+75x8
Bent Over Rear Delt Dumbbell Raises
77.5'sx12
77.5'sx12
77.5'sx12
35 Minutes of Stretching
Comments: Yippie! Ok, maybe not that enthusiastic but certainly feeling better. Thankfully, I had the day off and managed to catch up on sleep. I slept for about 14.5 hours. Head is still stuffy. I had time to sort things out and get myself ready for lifting. Everything felt good despite the sinus pressure. Never had any hesitation with the log presses. Shoulders were getting a little fatigued from the z presses (I alternated between spread eagle and straight ahead leg stance and noticed no real difference) but felt good for more. I kept it to just the three planned sets as I'm still sick and I can always do more next time. Wasn't sure how dips would feel but the weight felt like nothing after the first set. Finished up with rear delt raises and stretched. Not sure if I have everything sorted out in my training (some possible changes to squat based work).
12″ Log Push Presses w/ IW#2’s & #1's clinched
No Bands
90x5
90x5
130x2
Add Bands (+55lbs)
105x2
Add Bands (+100lbs)
90x2
120x2
Add Bands (+155lbs)
90x2
110x2
110x2
110x2
110x2
110x2
110x2
Suspended Swiss Bar Zydrunas Presses
105x10
125x10
145x10
Parallel Bar Dips
bw+75x8
bw+75x8
bw+75x8
bw+75x8
Bent Over Rear Delt Dumbbell Raises
77.5'sx12
77.5'sx12
77.5'sx12
35 Minutes of Stretching
Comments: Yippie! Ok, maybe not that enthusiastic but certainly feeling better. Thankfully, I had the day off and managed to catch up on sleep. I slept for about 14.5 hours. Head is still stuffy. I had time to sort things out and get myself ready for lifting. Everything felt good despite the sinus pressure. Never had any hesitation with the log presses. Shoulders were getting a little fatigued from the z presses (I alternated between spread eagle and straight ahead leg stance and noticed no real difference) but felt good for more. I kept it to just the three planned sets as I'm still sick and I can always do more next time. Wasn't sure how dips would feel but the weight felt like nothing after the first set. Finished up with rear delt raises and stretched. Not sure if I have everything sorted out in my training (some possible changes to squat based work).
Sunday, January 16, 2011
January 16, 2011 - Events
Dynamic Warm-ups
18" Pick Farmer's Deadlifts
2" Handles
140x5
230x3
320x1
370x0
1" Handles
370x1
390x0
Comments: Should have just stayed in bed today. A lot of things contributed to an awful event day. I slept in late, rushed to leave, not motivated with my head cold and finding out I'd be using much lighter weights at my competition and picking a poor exercise to start with in light of my training from yesterday. Everything felt heavy, even 140lbs. Just crap. I switched to 1" handles but that still sucked. Shut it down after missing 390lbs. Very disappointed and frankly disgusted at my weakness. Need to rest and get some more sleep. Hoping I feel better tomorrow.
18" Pick Farmer's Deadlifts
2" Handles
140x5
230x3
320x1
370x0
1" Handles
370x1
390x0
Comments: Should have just stayed in bed today. A lot of things contributed to an awful event day. I slept in late, rushed to leave, not motivated with my head cold and finding out I'd be using much lighter weights at my competition and picking a poor exercise to start with in light of my training from yesterday. Everything felt heavy, even 140lbs. Just crap. I switched to 1" handles but that still sucked. Shut it down after missing 390lbs. Very disappointed and frankly disgusted at my weakness. Need to rest and get some more sleep. Hoping I feel better tomorrow.
Saturday, January 15, 2011
January 15, 2011 - DE LB
Dynamic Warm-ups
Safety Squat Bar Squats w/IW#3’s dbl
No Bands
60x10
105x2
155x2
205x2
255x2
Add Bands (+285lbs)
60x2
105x2
150x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
Leg Presses
650x5
750x5
850x5
Concentric Style
950x0
850x3
45-degree Safety Squat Bar Hyperextensions
215x8 PR+5lbs
215x8
215x8
215x8
Weight Swings
180x12 PR+5lbs
180x12
180x12
32 Minutes of Stretching
Comments: Didn't do anything yesterday, the little cold became a big one. I spent most of the day reorganizing my training for the Plat Plus in Georgia. I got a hell of an idea for my training after seeing Terry Hollands' deadlift training schema. Combined with Dave Ostlund's pressing ideas, this could be the turning point for me in terms of my deadlift and overhead. So I was very excited to piece it together. Even though I felt like crap today (I was hoping that a good night's sleep would cure it), I went to the gym. One of the big changes was no more box squats. Speed squats were weird until the later sets when I figured things out. My narrower stance and higher pick height increase the band tension a bit. Then I did leg presses. I haven't done these in a while and it showed. I did the reps with pauses at the bottom. The right side of my hip was bugging me. I kind of had an epiphany after my first set with 850lbs. I had noticed that the start point for the leg press was only 3" away from where I'd be at the bottom of the lift and that starting from a dead stop would be much more beneficial to me to help with breaking weight off the ground. Obviously 950lbs was too much for that style so I dropped it back down to 850lbs to see if that was possible. Very hard three reps. Now I have a weight to work with and base the other sessions around that. Then on to ssb back extensions. These felt great today. Only sets of eight but it felt pretty easy. Finished up with weight swings and stretching. My quads were very sore. Hoping I feel a bit better for events tomorrow. Possibly my last one before Battle at the Barn.
Safety Squat Bar Squats w/IW#3’s dbl
No Bands
60x10
105x2
155x2
205x2
255x2
Add Bands (+285lbs)
60x2
105x2
150x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
Leg Presses
650x5
750x5
850x5
Concentric Style
950x0
850x3
45-degree Safety Squat Bar Hyperextensions
215x8 PR+5lbs
215x8
215x8
215x8
Weight Swings
180x12 PR+5lbs
180x12
180x12
32 Minutes of Stretching
Comments: Didn't do anything yesterday, the little cold became a big one. I spent most of the day reorganizing my training for the Plat Plus in Georgia. I got a hell of an idea for my training after seeing Terry Hollands' deadlift training schema. Combined with Dave Ostlund's pressing ideas, this could be the turning point for me in terms of my deadlift and overhead. So I was very excited to piece it together. Even though I felt like crap today (I was hoping that a good night's sleep would cure it), I went to the gym. One of the big changes was no more box squats. Speed squats were weird until the later sets when I figured things out. My narrower stance and higher pick height increase the band tension a bit. Then I did leg presses. I haven't done these in a while and it showed. I did the reps with pauses at the bottom. The right side of my hip was bugging me. I kind of had an epiphany after my first set with 850lbs. I had noticed that the start point for the leg press was only 3" away from where I'd be at the bottom of the lift and that starting from a dead stop would be much more beneficial to me to help with breaking weight off the ground. Obviously 950lbs was too much for that style so I dropped it back down to 850lbs to see if that was possible. Very hard three reps. Now I have a weight to work with and base the other sessions around that. Then on to ssb back extensions. These felt great today. Only sets of eight but it felt pretty easy. Finished up with weight swings and stretching. My quads were very sore. Hoping I feel a bit better for events tomorrow. Possibly my last one before Battle at the Barn.
Friday, January 14, 2011
January 13, 2011 - ME UB
Dynamic Warm-ups
Axle Push Presses w/ Chains
No Chains
75x5
105x5
Add Chains (+50lbs)
85x3
Add Chains (+72lbs)
90x3
Add Chains (+116lbs)
90x3
115x3
135x1
155x1
175x1
195x1
215x0,0,0
215x1
230x1 (scary)
240x0
196x2
Suspended Swiss Bar Zydrunas Presses
105x3
125x3
145x3
165x3
185x3
205x3
Neutral Grip Pullups
bw+25x12 PR+5lbs
bw+25x12
bw+25x12
37 Minutes of Stretching
Comments: This little cold I have is just not going away. Took a bit to get set up as I had to bring all the chains into the gym from my car and then reconfigure the leader chains. Shoulders felt off at the start. 195lbs went up like nothing but I messed up with 215lbs and missed it three times. I got angry and focused and it went up super easy. I looked at the video and it appears that I did a little jerk with the weight instead of push press. That made me mad too. So I added more weight and gave it another shot. No jerk this time but I lost my balance and started to walk back and hit the rack. Even though I started to kind of black out, I recovered and locked it out and stabilized the lift. Unfortunately, I wasn't aware of where I was so when I brought the weight down to rack it, the one side bounced off the pin and swung down, hitting the ground. All thumbs today. I cleaned up the mess and put the bar back and added some more weight. Couldn't get enough drive into it as my shoulders were just shot. Only two reps on the downset. Even though it was messy, I'm happy with my overhead strength improvements. The weight was roughly 346lbs at the top of the 230lbs single. Moved on to Swiss bar z presses and didn't have issues there. I started light like I did with the axle z presses I did a month or so ago as I haven't tried strict pressing with the Swiss bar and it puts the weight far out in front of my body. So I was very pleased to match the weight I did on the axle. Pullups were tough but I managed to get all my reps with them. Then stretching.
Axle Push Presses w/ Chains
No Chains
75x5
105x5
Add Chains (+50lbs)
85x3
Add Chains (+72lbs)
90x3
Add Chains (+116lbs)
90x3
115x3
135x1
155x1
175x1
195x1
215x0,0,0
215x1
230x1 (scary)
240x0
196x2
Suspended Swiss Bar Zydrunas Presses
105x3
125x3
145x3
165x3
185x3
205x3
Neutral Grip Pullups
bw+25x12 PR+5lbs
bw+25x12
bw+25x12
37 Minutes of Stretching
Comments: This little cold I have is just not going away. Took a bit to get set up as I had to bring all the chains into the gym from my car and then reconfigure the leader chains. Shoulders felt off at the start. 195lbs went up like nothing but I messed up with 215lbs and missed it three times. I got angry and focused and it went up super easy. I looked at the video and it appears that I did a little jerk with the weight instead of push press. That made me mad too. So I added more weight and gave it another shot. No jerk this time but I lost my balance and started to walk back and hit the rack. Even though I started to kind of black out, I recovered and locked it out and stabilized the lift. Unfortunately, I wasn't aware of where I was so when I brought the weight down to rack it, the one side bounced off the pin and swung down, hitting the ground. All thumbs today. I cleaned up the mess and put the bar back and added some more weight. Couldn't get enough drive into it as my shoulders were just shot. Only two reps on the downset. Even though it was messy, I'm happy with my overhead strength improvements. The weight was roughly 346lbs at the top of the 230lbs single. Moved on to Swiss bar z presses and didn't have issues there. I started light like I did with the axle z presses I did a month or so ago as I haven't tried strict pressing with the Swiss bar and it puts the weight far out in front of my body. So I was very pleased to match the weight I did on the axle. Pullups were tough but I managed to get all my reps with them. Then stretching.
Wednesday, January 12, 2011
January 12, 2011
Walking – 32 minutes
Comments: Cold and windy today. A bit tired from yesterday but a nice walk helped me clear my head a bit. Eight more hard workouts to go.
Comments: Cold and windy today. A bit tired from yesterday but a nice walk helped me clear my head a bit. Eight more hard workouts to go.
January 11, 2011 - ME LB
Dynamic Warm-ups
15" Rack Deadlifts w/ Monster Mini Bands quad
No Bands
135x5
185x5
225x3
275x3
Add Bands (+275lbs)
45x3
95x3
135x3
185x3
225x1
275x1
Add Straps
315x1
365x1
405x1
430x1
365x4
Wide Stance Zercher Harness Rack Lifts
315x3
365x3
405x3
455x3
495x3 PR+30lbs
Strict Reverse Hyperextensions
150x12 PR+10lbs
165x12 PR+25lbs
180x12 PR+40lbs
32 Minutes of Stretching
Comments: Super duper! Very happy with how this workout went, especially considering how beat my back felt from stones on Sunday. Second time pulling against this band tension. Mike lent me his thick latch belt to try out (it doesn't fit him anymore). I was skeptical but after today, I love that belt. Hit 20lbs over my goal for the day and got four reps with 365lbs. Zerchers went well, even though I did them two weeks ago. I sorted my schedule around and it made more sense to do the straight weight version of these on the workouts when I do rack pulls against bands. Had a little hiccup with 495lbs as I lost my balance a little on the second rep and had to catch the sides of the rack. Number three was a bit hitched and I had to fight the lockout for a quite a bit. I held it to make sure. Really hit my hamstrings hard. Everything is getting stronger. My plan on reverse hypers was 3x12 with 150lbs but it felt so easy, I increased it. That wasn't so bad so I boldly went with 180lbs for my final set. It was a fight but I got it. 40lbs PR on that. I'll do all three sets with 180lbs next time. Went home to stretch and eat pot roast.
15" Rack Deadlifts w/ Monster Mini Bands quad
No Bands
135x5
185x5
225x3
275x3
Add Bands (+275lbs)
45x3
95x3
135x3
185x3
225x1
275x1
Add Straps
315x1
365x1
405x1
430x1
365x4
Wide Stance Zercher Harness Rack Lifts
315x3
365x3
405x3
455x3
495x3 PR+30lbs
Strict Reverse Hyperextensions
150x12 PR+10lbs
165x12 PR+25lbs
180x12 PR+40lbs
32 Minutes of Stretching
Comments: Super duper! Very happy with how this workout went, especially considering how beat my back felt from stones on Sunday. Second time pulling against this band tension. Mike lent me his thick latch belt to try out (it doesn't fit him anymore). I was skeptical but after today, I love that belt. Hit 20lbs over my goal for the day and got four reps with 365lbs. Zerchers went well, even though I did them two weeks ago. I sorted my schedule around and it made more sense to do the straight weight version of these on the workouts when I do rack pulls against bands. Had a little hiccup with 495lbs as I lost my balance a little on the second rep and had to catch the sides of the rack. Number three was a bit hitched and I had to fight the lockout for a quite a bit. I held it to make sure. Really hit my hamstrings hard. Everything is getting stronger. My plan on reverse hypers was 3x12 with 150lbs but it felt so easy, I increased it. That wasn't so bad so I boldly went with 180lbs for my final set. It was a fight but I got it. 40lbs PR on that. I'll do all three sets with 180lbs next time. Went home to stretch and eat pot roast.
Tuesday, January 11, 2011
January 11, 2011 - DE UB
Dynamic Warm-ups
12″ Log Push Presses w/ IW#2’s & #1's clinched
No Bands
90x5
90x5
130x2
Add Bands (+55lbs)
105x2
Add Bands (+100lbs)
90x2
120x2
Add Bands (+155lbs)
105x2
105x2
105x2
105x2
105x2
105x2
105x2
105x2
Neutral Grip Incline Dumbbell Presses
85'sx10
95'sx10
105'sx10 PR+1 rep
Seated Rope Cable Face Pulls
140x12 PR+20lbs
140x12
140x12
44 Minutes of Stretching
Comments: Yesterday's workout hit me hard today. My back muscles were so sore that taking a deep breath made them ache. My hamstrings were also twitching all day. And that was just from the stone. I have bruises right under my knees from the duck walk and my right thumb pad is bruised from oil drum. But I still had a good workout. Push pressing went well. Got ten reps on the dumbells with 105lbs. I nicked my left thumb so how and that started bleeding a bit and had to get a band-aid. I was going to do 130lbs for the face pulls but it felt like nothing on the first rep so I added another 10lbs. Really surprised considering how much those muscles had to strain yesterday. Tons of stretching after that. Also, Dave Ostlund commented on my stone load from the other day which was unexpected and very awesome. I guess I getting somewhere.
12″ Log Push Presses w/ IW#2’s & #1's clinched
No Bands
90x5
90x5
130x2
Add Bands (+55lbs)
105x2
Add Bands (+100lbs)
90x2
120x2
Add Bands (+155lbs)
105x2
105x2
105x2
105x2
105x2
105x2
105x2
105x2
Neutral Grip Incline Dumbbell Presses
85'sx10
95'sx10
105'sx10 PR+1 rep
Seated Rope Cable Face Pulls
140x12 PR+20lbs
140x12
140x12
44 Minutes of Stretching
Comments: Yesterday's workout hit me hard today. My back muscles were so sore that taking a deep breath made them ache. My hamstrings were also twitching all day. And that was just from the stone. I have bruises right under my knees from the duck walk and my right thumb pad is bruised from oil drum. But I still had a good workout. Push pressing went well. Got ten reps on the dumbells with 105lbs. I nicked my left thumb so how and that started bleeding a bit and had to get a band-aid. I was going to do 130lbs for the face pulls but it felt like nothing on the first rep so I added another 10lbs. Really surprised considering how much those muscles had to strain yesterday. Tons of stretching after that. Also, Dave Ostlund commented on my stone load from the other day which was unexpected and very awesome. I guess I getting somewhere.
Sunday, January 9, 2011
January 09, 2011 - Events
Dynamic Warm-ups
Duck Walk
210x20'
300x20'
390x20' PR+45lbs
435x20' PR+90lbs
480x20' (2 drops) PR+135lbs
Atlas Stones
No Tacky
240x3 to 51.5"
324x1 to 51.5"
385x1 to 51.5"
505x0,0 to 44"
505x1 to 44" PR+53lbs
55 Gallon Oil Drum Bear Hug Carries
121x50'
166x63'
211x63'
256x0
256x0
256x63' PR+25lbs & 11'
Comments: Well, today was the day. I had a bit of good luck as my friend Mike Jenkins finally came out to train. He's getting ready for the Arnold Strongman Classic and not many places nearby have heavy stones. Joe was sick and Wes was in Jamaica on his honeymoon so it was just Mike, Bill and Zack and my dad. Bill and Zack were finishing up on duck walks so I did those first (I don't like doing just one event). Never gone heavier than 345lbs on these (second time) and it definitely gets a lot harder with more weight swinging like that. Then it was stone time. Mike had easily done my 452lbs stone to the low platform (44") for couple singles and doubles. He was just killing it so of course he was game for the 505lbs one as well. I only worked up to 385lbs no tack before giving 505 a try. Mike had gone first and just barely missed. He has an interesting 'rocking horse' like technique for getting more hip drive into the stone. That style wouldn't work for me but it obviously works for him. So I went next knowing that it wasn't impossible. I picked up easy but I wasn't center and it dropped back down as I tried to lap it. I refocused and gave it another shot. This time I lapped it, had to push off the platform to keep the monster from escaping. Heavy is the best word I can use to describe it. It felt like it was crushing my soul just sitting there. I positioned myself to the platform and tried to drive it off my lap. No luck. I would have called it there but Mike wanted another shot. And sonofabitch if he doesn't get it. Now I have to try it again. Not only was he the first to touch my stone, now he's the first to load it. I stewed in my anger and focused, muttering to myself I can do it. I got setup again and lapped it easier than the last time. Still heavy haha. I square up to the platform and give it all I got. I feels just like the last time but I just keep fighting. I kind of crapped my pants but I keep going and finally, it moved up a bit, then a little more. Enough to get a bit on the platform and I shove it. Still not all the way and it starts to come back down. NO! I'm too close now and I shove my whole body into it. It still hesitates before I land the final blow and put the beast in its place. Success and exhaustion. Mike and talked about training for the next few sessions and I went up to finish up my training. Definitely looking forward to more sessions with Mike. I did the oil drum bearhug carries at my house. The first set was awful since I had a long sleeve warm-up on (cold out and the win was vicious). So I had to take it off for the other sets. I missed picking up 256lbs twice before I got it. I feel wrecked but I feel I accomplished something.
Duck Walk
210x20'
300x20'
390x20' PR+45lbs
435x20' PR+90lbs
480x20' (2 drops) PR+135lbs
Atlas Stones
No Tacky
240x3 to 51.5"
324x1 to 51.5"
385x1 to 51.5"
505x0,0 to 44"
505x1 to 44" PR+53lbs
55 Gallon Oil Drum Bear Hug Carries
121x50'
166x63'
211x63'
256x0
256x0
256x63' PR+25lbs & 11'
Comments: Well, today was the day. I had a bit of good luck as my friend Mike Jenkins finally came out to train. He's getting ready for the Arnold Strongman Classic and not many places nearby have heavy stones. Joe was sick and Wes was in Jamaica on his honeymoon so it was just Mike, Bill and Zack and my dad. Bill and Zack were finishing up on duck walks so I did those first (I don't like doing just one event). Never gone heavier than 345lbs on these (second time) and it definitely gets a lot harder with more weight swinging like that. Then it was stone time. Mike had easily done my 452lbs stone to the low platform (44") for couple singles and doubles. He was just killing it so of course he was game for the 505lbs one as well. I only worked up to 385lbs no tack before giving 505 a try. Mike had gone first and just barely missed. He has an interesting 'rocking horse' like technique for getting more hip drive into the stone. That style wouldn't work for me but it obviously works for him. So I went next knowing that it wasn't impossible. I picked up easy but I wasn't center and it dropped back down as I tried to lap it. I refocused and gave it another shot. This time I lapped it, had to push off the platform to keep the monster from escaping. Heavy is the best word I can use to describe it. It felt like it was crushing my soul just sitting there. I positioned myself to the platform and tried to drive it off my lap. No luck. I would have called it there but Mike wanted another shot. And sonofabitch if he doesn't get it. Now I have to try it again. Not only was he the first to touch my stone, now he's the first to load it. I stewed in my anger and focused, muttering to myself I can do it. I got setup again and lapped it easier than the last time. Still heavy haha. I square up to the platform and give it all I got. I feels just like the last time but I just keep fighting. I kind of crapped my pants but I keep going and finally, it moved up a bit, then a little more. Enough to get a bit on the platform and I shove it. Still not all the way and it starts to come back down. NO! I'm too close now and I shove my whole body into it. It still hesitates before I land the final blow and put the beast in its place. Success and exhaustion. Mike and talked about training for the next few sessions and I went up to finish up my training. Definitely looking forward to more sessions with Mike. I did the oil drum bearhug carries at my house. The first set was awful since I had a long sleeve warm-up on (cold out and the win was vicious). So I had to take it off for the other sets. I missed picking up 256lbs twice before I got it. I feel wrecked but I feel I accomplished something.
Saturday, January 8, 2011
January 07, 2011 & January 08, 2011 - DE LB
January 07, 2011
Walking – 36 minutes
Comments: Went walking really late. Finally got a little bit of snow. Still figuring out my workouts, but I am getting close.
January 08, 2011 - 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
145x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
Safety Squat Bar Split Squats
105x3/3
155x3/3
195x3/3
225x3/3
255x3/3
285x3/2
Weight Swings
175x12 PR+10lbs
175x12
175x12
38 Minutes of Stretching
Comments: A little bit more snow fell so that was my quick pre workout warm-up. Still doing some thinking in regards to workouts. I actually started out the workout with kneeling squats and did 315lbs for some easy reps but it just felt weird and racking/reracking the bar felt awkward and complicated. Probably work better with the zercher harness as a glute/hip/ab exercise. With box squats, I moved my stance it a bit to mimic my free squat stance (I brought each foot in about 4"). Felt a little of the hip thing on some of the warm-ups but it was gone when it came to the working sets. I moved on to split squats with the ssb. This stationary style (unlike lunges) is very, very tough for me so obviously this is going to be my new favorite. I started really light and made fairly big jumps the first three sets. Left side is definitely weaker. I got stuck against the squat rack for 255lbs (I was too far into the rack) so I pulled myself back up and moved a bit forward and gutted out three. 285lbs was fine for my right side but I sucked on the left. I got one good rep, one ugly one and missed it twice again. Then weight swings and stretching to finish it off for the day. Still have some more planning to do. Going to give my 505lbs stone a shot tomorrow.
Walking – 36 minutes
Comments: Went walking really late. Finally got a little bit of snow. Still figuring out my workouts, but I am getting close.
January 08, 2011 - 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
145x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
Safety Squat Bar Split Squats
105x3/3
155x3/3
195x3/3
225x3/3
255x3/3
285x3/2
Weight Swings
175x12 PR+10lbs
175x12
175x12
38 Minutes of Stretching
Comments: A little bit more snow fell so that was my quick pre workout warm-up. Still doing some thinking in regards to workouts. I actually started out the workout with kneeling squats and did 315lbs for some easy reps but it just felt weird and racking/reracking the bar felt awkward and complicated. Probably work better with the zercher harness as a glute/hip/ab exercise. With box squats, I moved my stance it a bit to mimic my free squat stance (I brought each foot in about 4"). Felt a little of the hip thing on some of the warm-ups but it was gone when it came to the working sets. I moved on to split squats with the ssb. This stationary style (unlike lunges) is very, very tough for me so obviously this is going to be my new favorite. I started really light and made fairly big jumps the first three sets. Left side is definitely weaker. I got stuck against the squat rack for 255lbs (I was too far into the rack) so I pulled myself back up and moved a bit forward and gutted out three. 285lbs was fine for my right side but I sucked on the left. I got one good rep, one ugly one and missed it twice again. Then weight swings and stretching to finish it off for the day. Still have some more planning to do. Going to give my 505lbs stone a shot tomorrow.
Friday, January 7, 2011
January 06, 2011 - ME UB
Dynamic Warm-ups
Close Grip Barbell 2-Board Presses
45x10
95x5
135x3
165x3
195x3
225x3
255x1
285x1
315x1
335x1
355x1
370x1
333x3
Close Grip Rack Half Bench Presses
135x3
185x3
225x3
275x3
315x3
365x1
One Arm Dumbbell Rows (straps)
155x12/12 PR+5lbs
155x12/12
155x12/12
39 Minutes of Stretching
Comments: Really didn't know what to expect with today. My mind is just full of AAAAAARRRRRGGGGGHHH! Still incredibly pissed about squats and I have been thinking and tweaking my routine. Playing it safe and ditching the hip thrusts. I'm hoping the zercher harness lifts will be an acceptable replacement. Cutting down on how much I use a box for squatting as well as doing suspended squats with and without bands. But as I said, still working on getting things figured out. Never done presses to this board height before. I was conservative at the start as my 3-board press is the same as my press off the chest and there seems to be about a 20lbs decrease from my 5-board to 4-board to 3 board. Warm ups felt good so I made bigger jumps than I had planned. 315lbs felt a little off so I slowed down the weight progression. 355lbs felt light but I lost my tightness and groove making for an awful lift that became a real struggle. I knew that I could do more if I got it right but I was having a hard time convincing myself to do it. My piss poor squatting was eating at me. I want to be strong. Added 15lbs and setup. Felt really heavy but I got it perfect. I was going to do rack lockouts but figured, what is the point as I can lockout a lot of weight but have issues at the mid point. So I lowered the pins four more inches and added 2.25" under the bench to make it a half press. I didn't have the extra 2.25" for the first three sets and I was using a shoulder width grip. Paused for at least a 4-count (until the plates stopped rattling) before I'd iniate the next rep. Happy to get 315lbs for an easy three and getting 365lbs for a single. I'll be doing these instead of lockouts and I'll be trying out a variation with bands next time. Then did one arm rows. I don't like these so I'm ditching them. Going to try out rows with my Swiss bar instead and see how that feels. Hoping to have my workout plan figured out by tomorrow night. Also, the first Plat Plus of the year (besides the Amature Arnold) was announced. It's going to be the last week of March in Augusta, Georgia. No specifics yet other than the events (no weights yet). If the log press isn't over 330lbs for reps, I'm going for it. The next one after that should be listed before the end of the month.
Close Grip Barbell 2-Board Presses
45x10
95x5
135x3
165x3
195x3
225x3
255x1
285x1
315x1
335x1
355x1
370x1
333x3
Close Grip Rack Half Bench Presses
135x3
185x3
225x3
275x3
315x3
365x1
One Arm Dumbbell Rows (straps)
155x12/12 PR+5lbs
155x12/12
155x12/12
39 Minutes of Stretching
Comments: Really didn't know what to expect with today. My mind is just full of AAAAAARRRRRGGGGGHHH! Still incredibly pissed about squats and I have been thinking and tweaking my routine. Playing it safe and ditching the hip thrusts. I'm hoping the zercher harness lifts will be an acceptable replacement. Cutting down on how much I use a box for squatting as well as doing suspended squats with and without bands. But as I said, still working on getting things figured out. Never done presses to this board height before. I was conservative at the start as my 3-board press is the same as my press off the chest and there seems to be about a 20lbs decrease from my 5-board to 4-board to 3 board. Warm ups felt good so I made bigger jumps than I had planned. 315lbs felt a little off so I slowed down the weight progression. 355lbs felt light but I lost my tightness and groove making for an awful lift that became a real struggle. I knew that I could do more if I got it right but I was having a hard time convincing myself to do it. My piss poor squatting was eating at me. I want to be strong. Added 15lbs and setup. Felt really heavy but I got it perfect. I was going to do rack lockouts but figured, what is the point as I can lockout a lot of weight but have issues at the mid point. So I lowered the pins four more inches and added 2.25" under the bench to make it a half press. I didn't have the extra 2.25" for the first three sets and I was using a shoulder width grip. Paused for at least a 4-count (until the plates stopped rattling) before I'd iniate the next rep. Happy to get 315lbs for an easy three and getting 365lbs for a single. I'll be doing these instead of lockouts and I'll be trying out a variation with bands next time. Then did one arm rows. I don't like these so I'm ditching them. Going to try out rows with my Swiss bar instead and see how that feels. Hoping to have my workout plan figured out by tomorrow night. Also, the first Plat Plus of the year (besides the Amature Arnold) was announced. It's going to be the last week of March in Augusta, Georgia. No specifics yet other than the events (no weights yet). If the log press isn't over 330lbs for reps, I'm going for it. The next one after that should be listed before the end of the month.
Thursday, January 6, 2011
January 05, 2011 - ME LB
Dynamic Warm-ups
Squats
45x10
95x5
135x5
185x3
225x3
275x3
315x3
365x1
405x1
435x1
465x1 PR+10lbs
495x0
475x0
420x5 PR+10lbs & 2 reps
Cambered Squat Bar Goodmornings
185x3
225x3
275x3
315x3
365x3 PR+10lbs
45-degree Safety Squat Bar Hyperextensions
210x12
210x12
210x10
38 Minutes of Stretching
Comments: Some good, some bad. My squat is still a butt licker. I felt strong but all over the place in the hole. I need to rework my squat training to rectify that issue. I made a lot of mistakes today. I shouldn't have made such a jump after 465lbs and I shouldn't have tried for 475lbs after missing 495lbs. The thing that was bothering my hip when I did hip thrusts last week flared up during the set with 185lbs so I was worried but it didn't come back on the other sets or anything else this session. Goodmornings went well, even though my Spud Straps were trying to sabotage my efforts on some sets haha. I like doing them this style better. Back extensions were really tough but I managed to improve the total number of reps by a lot from last time so it is all good. I need to spend some more time in my thinking chair. Or my angry chair. I tend to get the two confused sometimes.
Squats
45x10
95x5
135x5
185x3
225x3
275x3
315x3
365x1
405x1
435x1
465x1 PR+10lbs
495x0
475x0
420x5 PR+10lbs & 2 reps
Cambered Squat Bar Goodmornings
185x3
225x3
275x3
315x3
365x3 PR+10lbs
45-degree Safety Squat Bar Hyperextensions
210x12
210x12
210x10
38 Minutes of Stretching
Comments: Some good, some bad. My squat is still a butt licker. I felt strong but all over the place in the hole. I need to rework my squat training to rectify that issue. I made a lot of mistakes today. I shouldn't have made such a jump after 465lbs and I shouldn't have tried for 475lbs after missing 495lbs. The thing that was bothering my hip when I did hip thrusts last week flared up during the set with 185lbs so I was worried but it didn't come back on the other sets or anything else this session. Goodmornings went well, even though my Spud Straps were trying to sabotage my efforts on some sets haha. I like doing them this style better. Back extensions were really tough but I managed to improve the total number of reps by a lot from last time so it is all good. I need to spend some more time in my thinking chair. Or my angry chair. I tend to get the two confused sometimes.
Tuesday, January 4, 2011
January 04, 2011
Walking – 31.5 minutes
Comments: Walking felt nice in the cool air today. My left eye was twitching today. Either I need sleep, still recovering from traveling (I hate how much that affects me) or I'm subconsciously thinking about either the upcoming contest or the BMF stone. I made some adjustments to my training routine that should hopefully yield great results by focusing in on my weaknesses and hammering them into submission.
Comments: Walking felt nice in the cool air today. My left eye was twitching today. Either I need sleep, still recovering from traveling (I hate how much that affects me) or I'm subconsciously thinking about either the upcoming contest or the BMF stone. I made some adjustments to my training routine that should hopefully yield great results by focusing in on my weaknesses and hammering them into submission.
Monday, January 3, 2011
January 03, 2011 - DE UB
Dynamic Warm-ups
12″ Log Push Presses w/ IW#2’s & #1's clinched
No Bands
90x5
90x5
130x2
Add Bands (+55lbs)
105x2
Add Bands (+100lbs)
90x2
120x2
Add Bands (+155lbs)
100x2
100x2
100x2
100x2
100x2
100x2
100x2
100x2
Neutral Grip Incline Dumbbell Presses
75'sx6
85'sx6
95'sx6
105'sx6
125'sx1 PR+5lbs
115'sx3
Bent Over Rear Delt Dumbbell Raises
77.5'sx12 PR+2.5lbs
77.5'sx12
77.5'sx12
42 Minutes of Stretching
Comments: Felt a little off today. Hips sore, knees were achy. I forgot my oly shoes but it didn't matter. Log pressing went well once I got to my working sets. One dumbbell pressing, I thought I was weak but I accidentally added 20lbs instead of 10lbs to what was supposed to be my last set. So an accidental PR. Still need to get a lot stronger. Finished up with rear delts and a ton of stretching.
12″ Log Push Presses w/ IW#2’s & #1's clinched
No Bands
90x5
90x5
130x2
Add Bands (+55lbs)
105x2
Add Bands (+100lbs)
90x2
120x2
Add Bands (+155lbs)
100x2
100x2
100x2
100x2
100x2
100x2
100x2
100x2
Neutral Grip Incline Dumbbell Presses
75'sx6
85'sx6
95'sx6
105'sx6
125'sx1 PR+5lbs
115'sx3
Bent Over Rear Delt Dumbbell Raises
77.5'sx12 PR+2.5lbs
77.5'sx12
77.5'sx12
42 Minutes of Stretching
Comments: Felt a little off today. Hips sore, knees were achy. I forgot my oly shoes but it didn't matter. Log pressing went well once I got to my working sets. One dumbbell pressing, I thought I was weak but I accidentally added 20lbs instead of 10lbs to what was supposed to be my last set. So an accidental PR. Still need to get a lot stronger. Finished up with rear delts and a ton of stretching.
Sunday, January 2, 2011
January 02, 2011 - 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
145x2
180x2
180x2
180x2
180x2
180x2
180x2
180x2
180x2
Barbell Hip Thrusts
395x5
465x5
535x5
605x5 PR+10lbs
Belt Squats
410x12 PR+10lbs
410x12
410x12
32 Minutes of Stretching
Comments: I thought I would be recovered enough from having a day off but I was wrong. Hips were weak and tight. Had to fight through all the box squat reps. Don't get me started on the hip thrusts. The was like razor blades covered in fire ants and lemon juice. Weight was easy but the pain was just unbearable. Had to rest pause the last two sets a little to keep the pain from being too much. Not sure what that was about as that's the first time it's felt painful to that extent. I'm hoping it's just a combination of sore hips from the stone lifting and tire flips as well as being stupid and using the 100's and then all smaller diameter plates so the stress wasn't spread out as much. Belt squats went well, went with lazy strength and just threw 9 plates on the loading pin instead of getting out small plates. Checked the band tension for the IW#4's and they are a brutal 190lbs for an overhead lift.
13.5” Safety Squat Bar Box Squats w/IW#3’s dbl
No Bands
60x10
105x2
155x2
205x2
255x2
Add Bands (+285lbs)
60x2
105x2
145x2
180x2
180x2
180x2
180x2
180x2
180x2
180x2
180x2
Barbell Hip Thrusts
395x5
465x5
535x5
605x5 PR+10lbs
Belt Squats
410x12 PR+10lbs
410x12
410x12
32 Minutes of Stretching
Comments: I thought I would be recovered enough from having a day off but I was wrong. Hips were weak and tight. Had to fight through all the box squat reps. Don't get me started on the hip thrusts. The was like razor blades covered in fire ants and lemon juice. Weight was easy but the pain was just unbearable. Had to rest pause the last two sets a little to keep the pain from being too much. Not sure what that was about as that's the first time it's felt painful to that extent. I'm hoping it's just a combination of sore hips from the stone lifting and tire flips as well as being stupid and using the 100's and then all smaller diameter plates so the stress wasn't spread out as much. Belt squats went well, went with lazy strength and just threw 9 plates on the loading pin instead of getting out small plates. Checked the band tension for the IW#4's and they are a brutal 190lbs for an overhead lift.
Saturday, January 1, 2011
January 01, 2011
Walking – 34 minutes
Comments: Needed the sleep, went to bed at 10:30 and woke up after noon today. I have a bruise the size of an orange on my left thigh and I'm not sure if it's from tire, husafelt or atlas stones. Hopefully the walking I did today should get some blood flowing and heal the area. Quite a bit to think back on this year. I've had success and failure this year. I think the biggest things for me this year was buying belts. I made every goal I had set for this year barring two (330lbs axle and log) but I think a part of that was switching to push press from jerks. Obviously, deadlifting and overhead strength need to get stronger. I feel that I need to add at least 100lbs to my deadlift and 50lbs to my overhead to even have a chance at getting to be a pro so this year looks to be another building year for me. I have to have confidence in myself but not be overconfident. For instance, I felt like a strong mofo doing 802lbs frame after a 1012lbs yoke in early December but felt like a weak, sickly child seeing a pro athlete make my efforts look like nothing a few weeks later. Have to find a balance but I want to be strong now damn it!
Goals for 2011:
-Overall-
Qualify for Nats
Compete in a Pro Qualifier Show
-Gym Lifts-
Push Press Log or Axle - 330lbs
Deadlift - 660lbs
Squat - 525lbs
Strict Press - 275lbs
-Events-
Yoke with +1100lbs
Farmers Walk with +400lbs
Pick +700lbs on Frame from 14" Pick Height
Load my 505lbs atlas stone
Comments: Needed the sleep, went to bed at 10:30 and woke up after noon today. I have a bruise the size of an orange on my left thigh and I'm not sure if it's from tire, husafelt or atlas stones. Hopefully the walking I did today should get some blood flowing and heal the area. Quite a bit to think back on this year. I've had success and failure this year. I think the biggest things for me this year was buying belts. I made every goal I had set for this year barring two (330lbs axle and log) but I think a part of that was switching to push press from jerks. Obviously, deadlifting and overhead strength need to get stronger. I feel that I need to add at least 100lbs to my deadlift and 50lbs to my overhead to even have a chance at getting to be a pro so this year looks to be another building year for me. I have to have confidence in myself but not be overconfident. For instance, I felt like a strong mofo doing 802lbs frame after a 1012lbs yoke in early December but felt like a weak, sickly child seeing a pro athlete make my efforts look like nothing a few weeks later. Have to find a balance but I want to be strong now damn it!
Goals for 2011:
-Overall-
Qualify for Nats
Compete in a Pro Qualifier Show
-Gym Lifts-
Push Press Log or Axle - 330lbs
Deadlift - 660lbs
Squat - 525lbs
Strict Press - 275lbs
-Events-
Yoke with +1100lbs
Farmers Walk with +400lbs
Pick +700lbs on Frame from 14" Pick Height
Load my 505lbs atlas stone
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