March 19, 2011 - DE UB & March 20, 2011 - Events

March 19, 2011 - DE UB

Dynamic Warm-ups

Close Grip Bench Presses w/ IW#1
No Band
45x10
Add Band (+40lbs)
45x2
95x2
135x2
170x2
201x2
201x2
201x2
201x2
201x2
201x2
201x2
201x2

Neutral Grip Seated Dumbbell Presses
75'sx5
85'sx5
95'sx5
105'sx5 PR+5lbs

Parallel Bar Dips
bw+45x8
bw+80x8
bw+115x8
bw+150x6 PR+2 reps

Bent Over Rear Delt Dumbbell Raises
85'sx12
85'sx12
85'sx12

40 Minutes of Stretching

Comments: Slept in to recover my strength. Still a lot of hacking and coughing to get rid of the "night mucus" in my head and throat. Felt okay lifting. Nothing really stood out with benching, just felt slow locking out the weight. Got a decent PR on shoulder pressing with dumbbells. I still feel slow on these but whatever, still progressing on these. Dips felt easy, besides the last set that is haha. 2 rep improvement is good. Finished up with rear delts. I'm noticing they are an awful lot like leg curls and rear delt machine stuff in that the first set feels the hardest and the others feel fine. Probably going to have to treat them similar in how I progress on them in future. Lots of stretching.

March 20, 2011 - Events

Dynamic Warm-ups

Axle Clean and Presses
33x10
83x5
83x5
133x3
183x3
233x1
233x1
233x1
233x1
233x1
233x1
233x1
233x1

Yoke & 55 Gallon Water Barrel Carries
440x80' (40' Down, 40' Back)
530x40'/225x40'
620x40'/225x40'

Atlas Stone Loads to 51.5"
No Tacky
290x3
324x2
324x2
324x2
324x2
324x2

Comments: I only really had three plans for today. Do some overhead (keep this consistent), do yoke and water barrel medley and try tackyless stones. Today was I think the first time I was there when Joe opened the place so I guess that is a PR for being on time haha. My two options for overhead today was either just axle or alternate between log and axle. Since the log was behind the tires and Joe was using the other platform for snatches and front squats, I elected to just do axle. I did just straight power cleans, didn't attempt any continentals. Joe said my cleans looked good but my press was a bit slow and he told me to kind of "bounce" it while in the racked position to keep the bar dynamic. Did that for my third single and that went up faster than the previous ones. Going to have to work on that as right now I have to consciously think about doing that. Got to make it so it is second nature. That is another reason for me doing overhead stuff on event days as well, so I can get used to cleaning the implements and going for the press. Practice, practice, practice. Went on to do yoke. I wanted to see how heavier weight felt and if it started to bug my leg, I'd shut it down. If not, I'd do the barrel carry. 530lbs felt like a joke. 620lbs felt like I had weight on my back but still good and no issues from the hammy. Not really even worth mentioning the barrel carry it was so easy both times. I figured it would be a better idea to go to stones rather than pre-fatigue the area doing tire flips, especially since everyone was doing a short day. I attempted what I thought was the 240lbs stone (that I usually do for a few reps in a one motion) and I felt like crap. I got very scared in my mind that I was going to have to start over, like it was my first day with stones. Thankfully, I found out I was just stupid and what I thought was the 240lbs stone was actually the 290lbs granite stone that I loathe with hatred equal to the intensity of a 1000 suns (give or take a white dwarf). Even so, I elected to stay with just 324lbs as the deep stretch was making my hamstring tight and I wanted to keep things light and work on getting back in to it. I didn't feel particularly fast but it looked good on camera. And Joe seemed surprised when I mentioned I was doing the stones with no tacky so I guess that means I'm on the right track. I got time to get back to 100%.