Felt kind of off today upon waking. Not sure what was up but either allergies were messing with me or something was up with my medication. It's possible a I missed a dose but very unlikely. So I didn't feel like moving around much (feeling dizzy). I warmed up by turning over the soil in our small garden. Kind of been putting it off for a bit as I wanted to give my biceps some more rest.
Dynamic Warm-ups
Close Grip Bench Presses w/ IW#1
No Band
45x10
Add Band (+40lbs)
45x2
95x2
135x2
173x2
203x2
203x2
203x2
203x2
203x2
203x2
203x2
203x2
Parallel Bar Dips
bw+50x3
bw+85x3
bw+120x3
bw+155x3
bw+190x2 PR+10lbs
Neutral Grip Incline Dumbbell Bench Presses
70'sx8
85'sx8
100'sx8
115'sx8 PR+1 rep
Bent Over Rear Delt Dumbbell Raises
52.5'sx12
72.5'sx12
92.5'sx12 PR+2.5lbs
36 Minutes of Stretching
Comments: Even though I was feeling dizzy, I went lifting. Left glute was tight (stupid scar tissue). Right shoulder was a bit tight while benching but that went away. Very easy. Dips were tough, just didn't feel comfortable today. I managed to get two reps with 190lbs but couldn't come back up for a third rep. Damn this felt heavy. Incline db pressing actually felt easy today. Finally got eight reps with 115lbs (I did air hump the last rep but who cares). Finished up with rear delts and stretching.
Saturday, April 30, 2011
April 29, 2011 - DE LB
Dynamic Warm-ups
18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x2
135x2
Add Bands (+145lbs)
45x2
95x2
145x2
195x2
245x2
296x2
296x2
296x2
296x2
296x2
296x2
296x2
296x2
Safety Squat Bar Split Squats
215x5/5
245x5/5
275x5/5
315x5/5 PR+25lbs
Arched Back Stiff-legged Goodmornings
260x8
290x8
320x8
350x8 PR+5lbs
Pulldown Abs
75x12
115x12
155x12 PR+5lbs
42 Minutes of Stretching
Comments: I had a mild case of paralysis by analysis going into this workout (main culprit was the split squats) but I managed to shake it off and just go with what I planned on doing. Lifted at the Y instead of Max Fitness as the they were closed for today. I also ran into a pollen cloud or something because had a bit of a coughing fit right before I started lifting. Scar tissue was also acting up during the workout (feels tight and gets "itchy"). Box squats went well. Knees actually felt good going into split squats. I deviated from my planned weights since I wanted to deal with less tiny plates and I knew I'd be stronger than last time (I've had big increases in these the past three weeks. When I finished my set with 275lbs, I figured what would be a good weight rather than make my usual jumps. I didn't want to get the next weight easy and have to contemplate going for another set with tough weight. 315lbs was perfect and not a cake walk. Gm's are fairly tough now that my starting weight is almost what my max was a month ago. I haven't done pulldown abs in a long while. I did the same kind of setup I've been using for the rear delts and reverse hypers (3x12 with big weight jumps). First two sets were super easy but the last one was very tough. Felt like it was going to rip my abdominals apart haha. Finished up with a lot of stretching.
18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x2
135x2
Add Bands (+145lbs)
45x2
95x2
145x2
195x2
245x2
296x2
296x2
296x2
296x2
296x2
296x2
296x2
296x2
Safety Squat Bar Split Squats
215x5/5
245x5/5
275x5/5
315x5/5 PR+25lbs
Arched Back Stiff-legged Goodmornings
260x8
290x8
320x8
350x8 PR+5lbs
Pulldown Abs
75x12
115x12
155x12 PR+5lbs
42 Minutes of Stretching
Comments: I had a mild case of paralysis by analysis going into this workout (main culprit was the split squats) but I managed to shake it off and just go with what I planned on doing. Lifted at the Y instead of Max Fitness as the they were closed for today. I also ran into a pollen cloud or something because had a bit of a coughing fit right before I started lifting. Scar tissue was also acting up during the workout (feels tight and gets "itchy"). Box squats went well. Knees actually felt good going into split squats. I deviated from my planned weights since I wanted to deal with less tiny plates and I knew I'd be stronger than last time (I've had big increases in these the past three weeks. When I finished my set with 275lbs, I figured what would be a good weight rather than make my usual jumps. I didn't want to get the next weight easy and have to contemplate going for another set with tough weight. 315lbs was perfect and not a cake walk. Gm's are fairly tough now that my starting weight is almost what my max was a month ago. I haven't done pulldown abs in a long while. I did the same kind of setup I've been using for the rear delts and reverse hypers (3x12 with big weight jumps). First two sets were super easy but the last one was very tough. Felt like it was going to rip my abdominals apart haha. Finished up with a lot of stretching.
Thursday, April 28, 2011
April 28, 2011 - Extra Workout
Double Band Leg Curls
IW#4'sx15 PR+5 reps
IW#4'sx15
Roman Chair Back Extensions
bw+60x25 PR+5lbs
bw+60x25
Machine Hip Abductions
190x25 PR+10lbs
190x25
Belt Squats
195x30 PR+5lbs & 5 reps
Ankle Chain Weight Lying Leg Curls
11'sx250
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Much the same as last week's workout. Band tension for the leg curls still packs a punch but it's still early. I decided to drop one set of the belt squats and just go with a single set of 30 reps instead.
IW#4'sx15 PR+5 reps
IW#4'sx15
Roman Chair Back Extensions
bw+60x25 PR+5lbs
bw+60x25
Machine Hip Abductions
190x25 PR+10lbs
190x25
Belt Squats
195x30 PR+5lbs & 5 reps
Ankle Chain Weight Lying Leg Curls
11'sx250
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Much the same as last week's workout. Band tension for the leg curls still packs a punch but it's still early. I decided to drop one set of the belt squats and just go with a single set of 30 reps instead.
April 27, 2011 - ME UB
Dynamic Warm-ups
Barbell Strict Presses
45x10
75x5
100x3
125x3
150x3
175x3
195x1
210x1
225x1
240x1
255x1 PR+5lbs
265x1 PR+15lbs
239x3 PR+9lbs
Close Grip Barbell Bench Presses w/ Slingshot
255x3
285x3
315x3
345x3
375x3 PR+10lbs
405x3 PR+40lbs
Bent Over Barbell Rows (straps)
210x8
240x8
270x8
300x8 PR+5lbs
Lower Trap Dumbbell Raises
15'sx12
25'sx12
35'sx12
42 Minutes of Stretching
Comments: Honestly, with how I felt before this workout, I thought it would be a crapshoot. I didn't get much sleep and my car was covered in pollen when I got up so allergies were acting up big time (couldn't put in my contacts). Lower back was sore from the day before (more from reverse hypers than deadlifts) as well as my upper back (deadlifts and front squats). Didn't help matters that my shoulders felt sore just warming up with the bar. So imagine my surprise that this turned out into a kickass session. I had maybe 5lbs more in me on the strict presses. Second time strict pressing over my body weight (I've gained 6lbs since the last time I did it). Actually didn't have to fight that hard for a triple on the down set (usually becomes a fight to the death haha). A group of guys wanted to use the rack for overhead work so I moved over to the bench I use for my speed benching for slingshot benching (didn't want to hog the rack for the whole night). First few sets felt easy. I had side spots from those same guys when I went for a 10lbs PR. Fairly tough and I wasn't sure if I could push it more. I thought back to the day before on how I was thinking the same thing with the front squats and when someone said I made it look easy, it was enough of a push to get me to up the weight some more. Put 405lbs on and hit a hard triple (really tough third rep) for a huge PR. Triceps are getting much stronger. Moved on to upper back stuff with rows and lower trap rasies. Right biceps was acting out again. Trap raises felt easier than last time, I'll up the weight some. Lots of stretching.
Barbell Strict Presses
45x10
75x5
100x3
125x3
150x3
175x3
195x1
210x1
225x1
240x1
255x1 PR+5lbs
265x1 PR+15lbs
239x3 PR+9lbs
Close Grip Barbell Bench Presses w/ Slingshot
255x3
285x3
315x3
345x3
375x3 PR+10lbs
405x3 PR+40lbs
Bent Over Barbell Rows (straps)
210x8
240x8
270x8
300x8 PR+5lbs
Lower Trap Dumbbell Raises
15'sx12
25'sx12
35'sx12
42 Minutes of Stretching
Comments: Honestly, with how I felt before this workout, I thought it would be a crapshoot. I didn't get much sleep and my car was covered in pollen when I got up so allergies were acting up big time (couldn't put in my contacts). Lower back was sore from the day before (more from reverse hypers than deadlifts) as well as my upper back (deadlifts and front squats). Didn't help matters that my shoulders felt sore just warming up with the bar. So imagine my surprise that this turned out into a kickass session. I had maybe 5lbs more in me on the strict presses. Second time strict pressing over my body weight (I've gained 6lbs since the last time I did it). Actually didn't have to fight that hard for a triple on the down set (usually becomes a fight to the death haha). A group of guys wanted to use the rack for overhead work so I moved over to the bench I use for my speed benching for slingshot benching (didn't want to hog the rack for the whole night). First few sets felt easy. I had side spots from those same guys when I went for a 10lbs PR. Fairly tough and I wasn't sure if I could push it more. I thought back to the day before on how I was thinking the same thing with the front squats and when someone said I made it look easy, it was enough of a push to get me to up the weight some more. Put 405lbs on and hit a hard triple (really tough third rep) for a huge PR. Triceps are getting much stronger. Moved on to upper back stuff with rows and lower trap rasies. Right biceps was acting out again. Trap raises felt easier than last time, I'll up the weight some. Lots of stretching.
Wednesday, April 27, 2011
April 26, 2011 - ME LB
Dynamic Warm-ups
6" Platform Deadlifts
135x5
185x3
225x3
275x3
315x3
365x3
405x1
455x1
495x1
Added Straps
525x1
555x0
555x1 PR+10lbs
500x3
Harness Front Squats
195x3
225x3
255x3
285x3
315x3 PR+10lbs
345x3 PR+40lbs
Glute Ham Raises
bw+2.5x8
bw+10x8
bw+17.5x8
bw+25x8 PR+5lbs
Reverse Hyperextensions
220x12
310x12
400x12 PR+20lbs
35 Minutes of Stretching
Comments: I guess I still have things to learn. I tried getting more sleep the day before but I was restless so really no extra sleep. Perhaps it's from the weather going from winter to summer. Today was, interesting. I wasn't feeling that great. The scar tissue in my leg was acting up a lot more than usual. I haven't pulled from a box this high in almost a year. I worked up to 495lbs DOH and beltless. I put on straps as I want to let my biceps have a chance to recover fully (the attempts with the 522lbs stone followed by the missed 255lbs axle clean the following week did a number on them). I may just switch to doing it this way from now on as I'll be adding in a "grip" exercise on event days. Well, I worked up to 555lbs and got that to my knees. I had nothing left and I tried to hitch it but it was no good. To say I was pissed is an understatement. I was furious and embarassed. It's been almost a year, I should be stronger than this. I broke out into a profuse sweat as I contemplated my next move. I really had to talk myself out of stopping the workout at this point. Damn deadlift and overhead holding me back and this needs to stop. I'm thankful that Chad asked if I was going to try it again, that gave me enough of a foothold to reel myself back in from pity party of madness I was drowning in. Rarely have I missed a deadlift and then come back and got it. It just doesn't happen. But it did happen when I did sumo deadlifting so perhaps it would work here. This time, I made my belt on crank looser and got mad. I got the lift (with a bit of leg fjording) and that got me back in the game. Granted I wanted more but it's a start. With harness front squats, my knees felt like utter crap with the first set. Not the best sign. I'm finally getting used to the harness. 315lbs was tough and I thought about closing shop there but I knew I couldn't end there and let my weakness get a free ride. 345lbs was very tough with the last rep being the ugliest rep I've done with the harness to date. I don't want to make that a habit. Then again, this is strongman, not prettyman. Ghr's went well. My legs were very sweaty by the last set so I had to keep adjusting so my legs wouldn't slide down (it was making it easier, don't want that) for the last three reps. Reverse hypers felt better than last time. I got quite a pump in my lower back from them. So tired.
6" Platform Deadlifts
135x5
185x3
225x3
275x3
315x3
365x3
405x1
455x1
495x1
Added Straps
525x1
555x0
555x1 PR+10lbs
500x3
Harness Front Squats
195x3
225x3
255x3
285x3
315x3 PR+10lbs
345x3 PR+40lbs
Glute Ham Raises
bw+2.5x8
bw+10x8
bw+17.5x8
bw+25x8 PR+5lbs
Reverse Hyperextensions
220x12
310x12
400x12 PR+20lbs
35 Minutes of Stretching
Comments: I guess I still have things to learn. I tried getting more sleep the day before but I was restless so really no extra sleep. Perhaps it's from the weather going from winter to summer. Today was, interesting. I wasn't feeling that great. The scar tissue in my leg was acting up a lot more than usual. I haven't pulled from a box this high in almost a year. I worked up to 495lbs DOH and beltless. I put on straps as I want to let my biceps have a chance to recover fully (the attempts with the 522lbs stone followed by the missed 255lbs axle clean the following week did a number on them). I may just switch to doing it this way from now on as I'll be adding in a "grip" exercise on event days. Well, I worked up to 555lbs and got that to my knees. I had nothing left and I tried to hitch it but it was no good. To say I was pissed is an understatement. I was furious and embarassed. It's been almost a year, I should be stronger than this. I broke out into a profuse sweat as I contemplated my next move. I really had to talk myself out of stopping the workout at this point. Damn deadlift and overhead holding me back and this needs to stop. I'm thankful that Chad asked if I was going to try it again, that gave me enough of a foothold to reel myself back in from pity party of madness I was drowning in. Rarely have I missed a deadlift and then come back and got it. It just doesn't happen. But it did happen when I did sumo deadlifting so perhaps it would work here. This time, I made my belt on crank looser and got mad. I got the lift (with a bit of leg fjording) and that got me back in the game. Granted I wanted more but it's a start. With harness front squats, my knees felt like utter crap with the first set. Not the best sign. I'm finally getting used to the harness. 315lbs was tough and I thought about closing shop there but I knew I couldn't end there and let my weakness get a free ride. 345lbs was very tough with the last rep being the ugliest rep I've done with the harness to date. I don't want to make that a habit. Then again, this is strongman, not prettyman. Ghr's went well. My legs were very sweaty by the last set so I had to keep adjusting so my legs wouldn't slide down (it was making it easier, don't want that) for the last three reps. Reverse hypers felt better than last time. I got quite a pump in my lower back from them. So tired.
Monday, April 25, 2011
April 25, 2011 - Extra Workout
My body and mind kind of quit on me the other day. I guess sleeping half the day on Saturday wasn't enough as I ended up taking a nap for about three hours. I had been feeling tired since Wednesday so I'm aiming to get to bed earlier than usual so I can be rested.
Band Face Pulls
IW#2'sx100
Band Press Downs
IW#2'sx100
Band Straight Arm Lat Pulls
IW#2'sx100
Ankle Weight Lying Leg Curls
11'sx250
Comments: Pretty much the same as usual for this workout. Face and lat pulls are manageable, still need to take a break for triceps. Four more weeks of heavy training for the contest.
Band Face Pulls
IW#2'sx100
Band Press Downs
IW#2'sx100
Band Straight Arm Lat Pulls
IW#2'sx100
Ankle Weight Lying Leg Curls
11'sx250
Comments: Pretty much the same as usual for this workout. Face and lat pulls are manageable, still need to take a break for triceps. Four more weeks of heavy training for the contest.
Saturday, April 23, 2011
April 23, 2011 - DE UB
Dynamic Warm-ups
Close Grip Bench Presses w/ IW#1
No Band
45x10
Add Band (+40lbs)
45x2
95x2
135x2
165x2
194x2
194x2
194x2
194x2
194x2
194x2
194x2
194x2
Parallel Bar Dips
bw+50x8
bw+85x8
bw+120x8
bw+155x8 PR+5lbs
Neutral Grip Incline Dumbbell Bench Presses
70'sx8
85'sx8
100'sx8
115'sx7 PR+1 rep
Bent Over Rear Delt Dumbbell Raises
50'sx12
70'sx12
90'sx12
37 Minutes of Stretching
Comments: I slept for about 12 hours today so I was finally rested haha. Benching was easy peasy today, all the reps were crisp. Dips were kind of weird, at least with the last two sets. I had issues with breathing but I felt strong. Really had to gut out the last three reps with 155lbs. That carried over to incline db pressing. Not sure what happened but with 115lbs I misgrooved attempting a fourth rep and started to blackout. I didn't but I was pissed off but thought screw it and recleaned the weights to get four more reps for a one rep PR. Rear delts went well enough to move up in weight next time. Not sure what I'm doing in regards to event training tomorrow.
Close Grip Bench Presses w/ IW#1
No Band
45x10
Add Band (+40lbs)
45x2
95x2
135x2
165x2
194x2
194x2
194x2
194x2
194x2
194x2
194x2
194x2
Parallel Bar Dips
bw+50x8
bw+85x8
bw+120x8
bw+155x8 PR+5lbs
Neutral Grip Incline Dumbbell Bench Presses
70'sx8
85'sx8
100'sx8
115'sx7 PR+1 rep
Bent Over Rear Delt Dumbbell Raises
50'sx12
70'sx12
90'sx12
37 Minutes of Stretching
Comments: I slept for about 12 hours today so I was finally rested haha. Benching was easy peasy today, all the reps were crisp. Dips were kind of weird, at least with the last two sets. I had issues with breathing but I felt strong. Really had to gut out the last three reps with 155lbs. That carried over to incline db pressing. Not sure what happened but with 115lbs I misgrooved attempting a fourth rep and started to blackout. I didn't but I was pissed off but thought screw it and recleaned the weights to get four more reps for a one rep PR. Rear delts went well enough to move up in weight next time. Not sure what I'm doing in regards to event training tomorrow.
April 22, 2011 - DE LB
Dynamic Warm-ups
18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
65x10
105x2
Add Bands (+95lbs)
65x2
105x2
155x2
206x2
243x2
278x2
278x2
278x2
278x2
278x2
278x2
278x2
278x2
Safety Squat Bar Split Squats
175x10/10
205x10/10
245x10/10 PR+20lbs
Arched Back Stiff-legged Goodmornings
255x8
285x8
315x8
345x8 PR+10lbs
Band Standing Abs
Strong & Monster Minix12
Strong & Monster Mini & Minix12
Strong & Monster Mini & 2 Minisx12
40 Minutes of Stretching
Comments: I've been tired the past three days (including today) and I was having a hard time staying focused. Ssb box squats started out tough as usual (so much tougher without a belt to stay upright) but got better as I warmed up (only one lifting at Max Fitness today). On split squats, the first set was pretty tough but the second wasn't so bad. I also switched from starting with my left side to my right side to change things up a bit. Now I knew that I could get 235lbs but I knew that would be too light considering the progress I've made on my other rep ranges with this lift. But I also knew that my energy was at its best and an extra set would be too much. So I compromised and upped the weight of my last set to 245lbs. Very tough I must say but I got it. Gm's are still kind of awkward with the bent rack bar but I still got all the reps (last set was really tough haha). Still not sure what to make of band abs, I'll have to think on that but I'm going to give it another week or so.
18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
65x10
105x2
Add Bands (+95lbs)
65x2
105x2
155x2
206x2
243x2
278x2
278x2
278x2
278x2
278x2
278x2
278x2
278x2
Safety Squat Bar Split Squats
175x10/10
205x10/10
245x10/10 PR+20lbs
Arched Back Stiff-legged Goodmornings
255x8
285x8
315x8
345x8 PR+10lbs
Band Standing Abs
Strong & Monster Minix12
Strong & Monster Mini & Minix12
Strong & Monster Mini & 2 Minisx12
40 Minutes of Stretching
Comments: I've been tired the past three days (including today) and I was having a hard time staying focused. Ssb box squats started out tough as usual (so much tougher without a belt to stay upright) but got better as I warmed up (only one lifting at Max Fitness today). On split squats, the first set was pretty tough but the second wasn't so bad. I also switched from starting with my left side to my right side to change things up a bit. Now I knew that I could get 235lbs but I knew that would be too light considering the progress I've made on my other rep ranges with this lift. But I also knew that my energy was at its best and an extra set would be too much. So I compromised and upped the weight of my last set to 245lbs. Very tough I must say but I got it. Gm's are still kind of awkward with the bent rack bar but I still got all the reps (last set was really tough haha). Still not sure what to make of band abs, I'll have to think on that but I'm going to give it another week or so.
Thursday, April 21, 2011
April 21, 2011 - Extra Workout
Double Band Leg Curls
IW#4'sx10
IW#4'sx10
Roman Chair Back Extensions
bw+55x25 PR+5lbs
bw+55x25
Machine Hip Abductions
180x25 PR+5lbs
180x25
Belt Squats
190x25 PR+5lbs
190x25
Ankle Chain Weight Lying Leg Curls
11'sx250
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Hey, I got a full day of work in. Kind of tired today. Boy does those #4's have a lot of kick to them, they rejected my first "attempt" at a leg curl so I knew that this tension meant business. Second set went much better once I knew what to expect. Roman chairs feel like burning. Really, even though I was kind of just going through the motions, everything went swimmingly.
IW#4'sx10
IW#4'sx10
Roman Chair Back Extensions
bw+55x25 PR+5lbs
bw+55x25
Machine Hip Abductions
180x25 PR+5lbs
180x25
Belt Squats
190x25 PR+5lbs
190x25
Ankle Chain Weight Lying Leg Curls
11'sx250
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Hey, I got a full day of work in. Kind of tired today. Boy does those #4's have a lot of kick to them, they rejected my first "attempt" at a leg curl so I knew that this tension meant business. Second set went much better once I knew what to expect. Roman chairs feel like burning. Really, even though I was kind of just going through the motions, everything went swimmingly.
Wednesday, April 20, 2011
April 20, 2011 - ME UB
I got a serious case of the lazies mixed with mild poo brain. Practically three days with no work do to water problems in the city. I hope they fix that soon.
Dynamic Warm-ups
Close Grip Barbell Bench Presses
45x10
95x5
135x3
180x3
210x3
240x3
270x1
300x1
330x1
350x1
370x1 PR+5lbs
333x3 PR+4lbs
Suspended Swiss Bar Z Presses
130x3
150x3
170x3
190x3
210x3 PR+5lbs
230x1 PR+25lbs
Bent Over Barbell Rows (straps)
205x8
235x8
265x8
295x8 PR+10lbs
Lower Trap Dumbbell Raises
15'sx12
25'sx12
35'sx12 PR+5lbs
43 Minutes of Stretching
Comments: I felt off lifting today but I still managed to do everything I had planned. My benching was only going so-so. I got a butt cramp setting up for 330lbs and on my PR attempt with 370lbs, I lost tightness in my left shoulder so it was tougher than it should have been. Luckily, with all the extra attention and focus I've put towards pressing, I was still able to muscle it out and recover nicely. Small PR's but I know I'm stronger as the weights went up easier than the last time even though I didn't feel amped. On Z presses, I was worried that my shoulders would be too tired from benching. Not the case apparently. I got my goal weight of 210lbs but figured why not try a single with 230lbs. Surprisingly, I got that (nothing left for a second rep though) so my shoulders are definitely getting used to all this pressing. Made up for cutting last weeks workout short on the rows and trap raises. Rows are getting better. Raises were quite tough. Lots of stretching.
Dynamic Warm-ups
Close Grip Barbell Bench Presses
45x10
95x5
135x3
180x3
210x3
240x3
270x1
300x1
330x1
350x1
370x1 PR+5lbs
333x3 PR+4lbs
Suspended Swiss Bar Z Presses
130x3
150x3
170x3
190x3
210x3 PR+5lbs
230x1 PR+25lbs
Bent Over Barbell Rows (straps)
205x8
235x8
265x8
295x8 PR+10lbs
Lower Trap Dumbbell Raises
15'sx12
25'sx12
35'sx12 PR+5lbs
43 Minutes of Stretching
Comments: I felt off lifting today but I still managed to do everything I had planned. My benching was only going so-so. I got a butt cramp setting up for 330lbs and on my PR attempt with 370lbs, I lost tightness in my left shoulder so it was tougher than it should have been. Luckily, with all the extra attention and focus I've put towards pressing, I was still able to muscle it out and recover nicely. Small PR's but I know I'm stronger as the weights went up easier than the last time even though I didn't feel amped. On Z presses, I was worried that my shoulders would be too tired from benching. Not the case apparently. I got my goal weight of 210lbs but figured why not try a single with 230lbs. Surprisingly, I got that (nothing left for a second rep though) so my shoulders are definitely getting used to all this pressing. Made up for cutting last weeks workout short on the rows and trap raises. Rows are getting better. Raises were quite tough. Lots of stretching.
April 19, 2011 - ME LB
Dynamic Warm-ups
18" Barbell Box Squats
55x10
105x5
145x5
195x3
235x3
285x3
325x3
365x1
405x1
445x1
485x1
515x1 PR+10lbs
540x0
465x4 PR+10lbs & 1 rep
Louie Deadlifts
255x3
285x3
315x3
345x3
375x3 PR+10lbs
405x3 PR+40lbs
Glute Ham Raises
bw+5x8
bw+10x8
bw+15x8
bw+20x8 PR+2.5lbs
Reverse Hyperextensions
200x12
290x12
380x12 PR+20lbs
37 Minutes of Stretching
Comments: Very good workout. I had off work again as another water main broke. Box squats went well. First time using a squat bar (thicker than a normal barbell). A bit tougher on the shoulders I'd say. 515lbs went up so easy but 540lbs was just too much today. It's weird, it's like I enjoy doing squats now haha. Hamstrings are just getting stronger every time. 375lbs on Louies was tough but I figured why not push it and go for 405lbs. Very tough, especially the third rep as I had to build up so much tension to get it going that I almost lost my grip. I'm very pleased with how ghrs are going. Reverse hypers felt better than last week with even more weight, guess I'm getting that dialed in as well. Stretched when I got home.
18" Barbell Box Squats
55x10
105x5
145x5
195x3
235x3
285x3
325x3
365x1
405x1
445x1
485x1
515x1 PR+10lbs
540x0
465x4 PR+10lbs & 1 rep
Louie Deadlifts
255x3
285x3
315x3
345x3
375x3 PR+10lbs
405x3 PR+40lbs
Glute Ham Raises
bw+5x8
bw+10x8
bw+15x8
bw+20x8 PR+2.5lbs
Reverse Hyperextensions
200x12
290x12
380x12 PR+20lbs
37 Minutes of Stretching
Comments: Very good workout. I had off work again as another water main broke. Box squats went well. First time using a squat bar (thicker than a normal barbell). A bit tougher on the shoulders I'd say. 515lbs went up so easy but 540lbs was just too much today. It's weird, it's like I enjoy doing squats now haha. Hamstrings are just getting stronger every time. 375lbs on Louies was tough but I figured why not push it and go for 405lbs. Very tough, especially the third rep as I had to build up so much tension to get it going that I almost lost my grip. I'm very pleased with how ghrs are going. Reverse hypers felt better than last week with even more weight, guess I'm getting that dialed in as well. Stretched when I got home.
Tuesday, April 19, 2011
April 18, 2011 - Extra Workout
Band Face Pulls
IW#2'sx100
Band Press Downs
IW#2'sx100
Band Straight Arm Lat Pulls
IW#2'sx100
Ankle Weight Lying Leg Curls
11'sx250
Comments: Got out really early from work due to a water main break. Sucks but it gave me a day to relax mentally. Just did my usual thing after class. Press downs still took one break, not surprised considering how hard I worked my triceps the past two days.
IW#2'sx100
Band Press Downs
IW#2'sx100
Band Straight Arm Lat Pulls
IW#2'sx100
Ankle Weight Lying Leg Curls
11'sx250
Comments: Got out really early from work due to a water main break. Sucks but it gave me a day to relax mentally. Just did my usual thing after class. Press downs still took one break, not surprised considering how hard I worked my triceps the past two days.
Monday, April 18, 2011
April 17, 2011 - Events
Dynamic Warm-ups
12" Log and Axle Clean and Presses
90x5
90x5
120x3
120x3
140x3
160x3
180x1
200x1
220x1
240x1
260x1
280x1
300x0
300x0
252x1
252x1
252x1
Front Bar Apparatus Deadlifts (10" pick)
480x5
730x5
774x3
883x1
1003x0
797x5
One Hand Lifts
97x5/5
297x1/1
347x1/1
397x0/0
367x1/1
Yoke
490x100'
590x50'
690x50'
800x100' PR+185lbs
500x110'
Atlas Stone Loads
No Tacky
255(18")x3 to 50.5"
350(20")x1 to 50.5"
Added Tacky
407(20")x2 to 50.5"
407(20")x2 to 50.5"
407(20")x2 to 50.5"
407(20")x2 to 50.5"
Comments: I woke a moved around a bit to see how my back/glute has doing. It wasn't nearly as tight as the days before so I figured I'd be good enough to go down to The Edge to train. Didn't get lost this time so I was on time. Made it another log day of training. I decided to see how heavy log would feel since I kind of botched my ME UB day earlier in the week and I was going for a heavy bench for this week so it wouldn't mess things up that much. Techincally, everything over 250lbs was a PR for log clean and push press. Just not strong enough to get 300lbs yet. On the deadlifts, I just did them from the floor instead of elevating it like last time (10" vs 16" from last time). Since it was lower, I started with a lighter tire and just added human weight. I had the "human weight" sit near the front so that it would add more to the pull. These felt a lot better than last time as I'm figuring out the form more. Like my overhead, I just got to keep plugging away. Since I wanted to do yoke and stones, I did a grip/hand strength exercise to break things up a bit. I rigged up a handle with chain to a dumbbell and added weights. I made a big jump from my warm up set because I am stupid. I thought I had taken off the 45lbs plates before adding the 100lbs plates. My setup on this is probably not the best. I then got set up on yoke. The one I used today is the same model as my friend Jon P's (very light frame, wobbly). I was only planning on doing 50' runs but I couldn't find the 50' mark as I doing my first set and saw 80' and figured screw it and went 100'. I was going to take it slow but then Rob Zombie's "Living Dead Girl" (how am I just hearing this song now?) came on and I dove under the yoke and sprinted. Felt good so I went up 100lbs. Much like before. I then made it 800lbs and gave it everything. I kind of told myself that I would go as far as I could as long as I didn't drop it. I'm moving fairly well but start to slow at the 45' mark. This time it would be mine, no drops. I passed 50' and kept going, 80' I start to waiver, almost there and I drop it at 100'. Huge PR for me on yoke. PR for weight at this distance, for longest distance with no drops above 770lbs and for most weight beltless with no drops. Guess there is something to doing these lighter runs beltless and for distance. I unloaded a bit of the weight and brought the yoke back and then some to finish up on yoke. I wasn't feeling it with stones today. The way I wrapped my arms was just awful and I was kind of thinking about my right bicep that has been acting weird so it kind of threw off my technique. The 407lbs stone was incredibly dusty today ate kept on eating up my tacky (had to retack after every double). I was a bit tired from deadlifting and yoke but I gutted out four doubles. Took a bit of time to clean up and then I was off.
12" Log and Axle Clean and Presses
90x5
90x5
120x3
120x3
140x3
160x3
180x1
200x1
220x1
240x1
260x1
280x1
300x0
300x0
252x1
252x1
252x1
Front Bar Apparatus Deadlifts (10" pick)
480x5
730x5
774x3
883x1
1003x0
797x5
One Hand Lifts
97x5/5
297x1/1
347x1/1
397x0/0
367x1/1
Yoke
490x100'
590x50'
690x50'
800x100' PR+185lbs
500x110'
Atlas Stone Loads
No Tacky
255(18")x3 to 50.5"
350(20")x1 to 50.5"
Added Tacky
407(20")x2 to 50.5"
407(20")x2 to 50.5"
407(20")x2 to 50.5"
407(20")x2 to 50.5"
Comments: I woke a moved around a bit to see how my back/glute has doing. It wasn't nearly as tight as the days before so I figured I'd be good enough to go down to The Edge to train. Didn't get lost this time so I was on time. Made it another log day of training. I decided to see how heavy log would feel since I kind of botched my ME UB day earlier in the week and I was going for a heavy bench for this week so it wouldn't mess things up that much. Techincally, everything over 250lbs was a PR for log clean and push press. Just not strong enough to get 300lbs yet. On the deadlifts, I just did them from the floor instead of elevating it like last time (10" vs 16" from last time). Since it was lower, I started with a lighter tire and just added human weight. I had the "human weight" sit near the front so that it would add more to the pull. These felt a lot better than last time as I'm figuring out the form more. Like my overhead, I just got to keep plugging away. Since I wanted to do yoke and stones, I did a grip/hand strength exercise to break things up a bit. I rigged up a handle with chain to a dumbbell and added weights. I made a big jump from my warm up set because I am stupid. I thought I had taken off the 45lbs plates before adding the 100lbs plates. My setup on this is probably not the best. I then got set up on yoke. The one I used today is the same model as my friend Jon P's (very light frame, wobbly). I was only planning on doing 50' runs but I couldn't find the 50' mark as I doing my first set and saw 80' and figured screw it and went 100'. I was going to take it slow but then Rob Zombie's "Living Dead Girl" (how am I just hearing this song now?) came on and I dove under the yoke and sprinted. Felt good so I went up 100lbs. Much like before. I then made it 800lbs and gave it everything. I kind of told myself that I would go as far as I could as long as I didn't drop it. I'm moving fairly well but start to slow at the 45' mark. This time it would be mine, no drops. I passed 50' and kept going, 80' I start to waiver, almost there and I drop it at 100'. Huge PR for me on yoke. PR for weight at this distance, for longest distance with no drops above 770lbs and for most weight beltless with no drops. Guess there is something to doing these lighter runs beltless and for distance. I unloaded a bit of the weight and brought the yoke back and then some to finish up on yoke. I wasn't feeling it with stones today. The way I wrapped my arms was just awful and I was kind of thinking about my right bicep that has been acting weird so it kind of threw off my technique. The 407lbs stone was incredibly dusty today ate kept on eating up my tacky (had to retack after every double). I was a bit tired from deadlifting and yoke but I gutted out four doubles. Took a bit of time to clean up and then I was off.
Saturday, April 16, 2011
April 16, 2011 - DE UB
You know how yesterday's workout ended on a high note? Well I someone strained my right upper glute as I got into the shower last night. Came out of nowhere. So I've been applying heat to it and taking anti-inflammatories and trying to loosen it up and get more blood flowing to it. I spent a good chunk of my day supporting one of the lifters from Max Fitness who was competing at a powerlifting meet today. First one I have been to and it gave me some time to decide whether to workout to day or not.
Dynamic Warm-ups
Close Grip Bench Presses w/ IW#1
No Band
45x10
Add Band (+40lbs)
45x2
95x2
135x2
183x2
183x2
183x2
183x2
183x2
183x2
183x2
183x2
Parallel Bar Dips
bw+65x5
bw+80x5
bw+135x5
bw+170x5
Neutral Grip Incline Dumbbell Bench Presses
70'sx8
85'sx8
100'sx8
115'sx6 PR+3 reps
Bent Over Rear Delt Dumbbell Raises
50'sx12
70'sx12
90'sx12
31 Minutes of Stretching
Comments: Obviously, I finally went to workout today. Other than it bugging me all day, it went well. Speed benching was easy, nothing much to report there. Dips were something haha. On the first set, the plates scraped my leg and I misloaded the second set (I was off by 20lbs). I got things back on track for the last two sets. Every rep was tough with 170lbs, almost didn't get most of them. Incline went much better than last time. This exercise bothered my glute/lower back the most (just the sitting part haha). I shut down my set with 115lbs after six reps as I knew I couldn't get a seventh. Really pleased to see these increase. I've been stuck at three reps at this weight for a while. Rear delts were just as before. Did stretching and some lower back loosening stuff. It's still tight and sore. Not sure if I'll be doing events tomorrow if it's still a pain in the morning.
Dynamic Warm-ups
Close Grip Bench Presses w/ IW#1
No Band
45x10
Add Band (+40lbs)
45x2
95x2
135x2
183x2
183x2
183x2
183x2
183x2
183x2
183x2
183x2
Parallel Bar Dips
bw+65x5
bw+80x5
bw+135x5
bw+170x5
Neutral Grip Incline Dumbbell Bench Presses
70'sx8
85'sx8
100'sx8
115'sx6 PR+3 reps
Bent Over Rear Delt Dumbbell Raises
50'sx12
70'sx12
90'sx12
31 Minutes of Stretching
Comments: Obviously, I finally went to workout today. Other than it bugging me all day, it went well. Speed benching was easy, nothing much to report there. Dips were something haha. On the first set, the plates scraped my leg and I misloaded the second set (I was off by 20lbs). I got things back on track for the last two sets. Every rep was tough with 170lbs, almost didn't get most of them. Incline went much better than last time. This exercise bothered my glute/lower back the most (just the sitting part haha). I shut down my set with 115lbs after six reps as I knew I couldn't get a seventh. Really pleased to see these increase. I've been stuck at three reps at this weight for a while. Rear delts were just as before. Did stretching and some lower back loosening stuff. It's still tight and sore. Not sure if I'll be doing events tomorrow if it's still a pain in the morning.
April 15, 2011 - DE LB
Dynamic Warm-ups
18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
65x10
105x2
Add Bands (+95lbs)
65x2
105x2
155x2
205x2
237x2
267x2
267x2
267x2
267x2
267x2
267x2
267x2
267x2
Safety Squat Bar Split Squats
180x3/3
210x3/3
250x3/3
280x3/3
310x3/3 PR+10lbs
340x3/3 PR+40lbs
Arched Back Stiff-legged Goodmornings
245x8
275x8
305x8
335x8 PR+10lbs
Band Standing Abs
Strong & Monster Minix12
Strong & Monster Mini & Minix12
Strong & Monster Mini & 2 Minisx12
43 Minutes of Stretching
Comments: I had 10 New York strip steaks for dinner the other day to make up for the crappy workout on Wednesday (had no appetite that day). So this workout was fueled by large quantities of beef. Ssb squats started out rough but my form got better and crisper as the sets wore on. I have to keep remembering that this is the first time I've done a cycle with this bar beltless so obviously it is harder to stay tight. I wasn't expecting much with the split squats. Boy was I wrong. After the first two sets, I realized I was using 10lbs less than planned so I increased the third set by 10lbs to make up for it and get back on track to my goal weight for the workout. With 310lbs, my goal weight, I got three with some in the tank. I didn't know how much but I figured I could at least try doing a single each leg with 340lbs if not for overload alone but to get used to more weight. In the back of my mind, I planned on doing a full set if it felt good. Imagine my surprise when even though it felt heavy on my back, my legs didn't care and treated it like another set of usual. So I was very happy with that result. Legs are getting strong which means I can put more focus into my lower back. With gm's I used one of the rack bars (I had used a nicer bar last time) which are bent from abuse so I made sure to get my back chalked up to keep it in place. Generally, the first rep of each set wasn't the best as I had to let the bar settle into a groove and then I could do the rest with little hesitation. These went swimmingly. I finished up with band abs, going to stick with this tension setup until it gets more consistent haha. Lots of stretching when I got home.
18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
65x10
105x2
Add Bands (+95lbs)
65x2
105x2
155x2
205x2
237x2
267x2
267x2
267x2
267x2
267x2
267x2
267x2
267x2
Safety Squat Bar Split Squats
180x3/3
210x3/3
250x3/3
280x3/3
310x3/3 PR+10lbs
340x3/3 PR+40lbs
Arched Back Stiff-legged Goodmornings
245x8
275x8
305x8
335x8 PR+10lbs
Band Standing Abs
Strong & Monster Minix12
Strong & Monster Mini & Minix12
Strong & Monster Mini & 2 Minisx12
43 Minutes of Stretching
Comments: I had 10 New York strip steaks for dinner the other day to make up for the crappy workout on Wednesday (had no appetite that day). So this workout was fueled by large quantities of beef. Ssb squats started out rough but my form got better and crisper as the sets wore on. I have to keep remembering that this is the first time I've done a cycle with this bar beltless so obviously it is harder to stay tight. I wasn't expecting much with the split squats. Boy was I wrong. After the first two sets, I realized I was using 10lbs less than planned so I increased the third set by 10lbs to make up for it and get back on track to my goal weight for the workout. With 310lbs, my goal weight, I got three with some in the tank. I didn't know how much but I figured I could at least try doing a single each leg with 340lbs if not for overload alone but to get used to more weight. In the back of my mind, I planned on doing a full set if it felt good. Imagine my surprise when even though it felt heavy on my back, my legs didn't care and treated it like another set of usual. So I was very happy with that result. Legs are getting strong which means I can put more focus into my lower back. With gm's I used one of the rack bars (I had used a nicer bar last time) which are bent from abuse so I made sure to get my back chalked up to keep it in place. Generally, the first rep of each set wasn't the best as I had to let the bar settle into a groove and then I could do the rest with little hesitation. These went swimmingly. I finished up with band abs, going to stick with this tension setup until it gets more consistent haha. Lots of stretching when I got home.
Thursday, April 14, 2011
April 14, 2011 - Extra Workout
Double Band Leg Curls
IW#3's&IW#1'sx35 PR+5 reps
IW#3's&IW#1'sx35
Roman Chair Back Extensions
bw+50x25 PR+28lbs
bw+50x25
Machine Hip Abductions
175x25 PR+5lbs
175x25
Belt Squats
185x25 PR+5lbs
185x25
Ankle Chain Weight Lying Leg Curls
11'sx250
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Even though yesterday sucked, I knew I couldn't dwell on it. Just moving on and get it the next time. Workout today went well. Did my sets of 35 on band leg curls so next time I'm going to be using the IW#4's. Ought to be interesting with that tension haha. Last time on roman chair stuff I had thought I was making a big jump (I had thought 10lbs was what I did, not 20lbs) so this time I wanted to make up for it and went with 50lbs. Quite a pump in the legs after that. Legs felt strong the whole workout. Had to do a lot of stretching for my calves for some reason.
IW#3's&IW#1'sx35 PR+5 reps
IW#3's&IW#1'sx35
Roman Chair Back Extensions
bw+50x25 PR+28lbs
bw+50x25
Machine Hip Abductions
175x25 PR+5lbs
175x25
Belt Squats
185x25 PR+5lbs
185x25
Ankle Chain Weight Lying Leg Curls
11'sx250
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Comments: Even though yesterday sucked, I knew I couldn't dwell on it. Just moving on and get it the next time. Workout today went well. Did my sets of 35 on band leg curls so next time I'm going to be using the IW#4's. Ought to be interesting with that tension haha. Last time on roman chair stuff I had thought I was making a big jump (I had thought 10lbs was what I did, not 20lbs) so this time I wanted to make up for it and went with 50lbs. Quite a pump in the legs after that. Legs felt strong the whole workout. Had to do a lot of stretching for my calves for some reason.
April 13, 2011 - ME Awful
Dynamic Warm-ups
Swiss Bar Push Presses
45x10
75x5
105x3
135x3
165x3
195x1
220x1
240x1
255x1
270x1 PR+5lbs
280x0
Comments: Not a good workout. I learned today that the Swiss bar is just horrible for push presses, can't get any leg drive into it and I feel like I'm going to black out when it gets overhead. My mind wasn't in to it after that and I figured it would be better to call it there and rest, rather than exacerbate the situation by doing piss poor on the rest of the workout. It gave me a chance to relax and think and have things sorted out now. I'm going to start doing log again in the gym as part of my strict pressing scheme (still going to do form work on event days).
Swiss Bar Push Presses
45x10
75x5
105x3
135x3
165x3
195x1
220x1
240x1
255x1
270x1 PR+5lbs
280x0
Comments: Not a good workout. I learned today that the Swiss bar is just horrible for push presses, can't get any leg drive into it and I feel like I'm going to black out when it gets overhead. My mind wasn't in to it after that and I figured it would be better to call it there and rest, rather than exacerbate the situation by doing piss poor on the rest of the workout. It gave me a chance to relax and think and have things sorted out now. I'm going to start doing log again in the gym as part of my strict pressing scheme (still going to do form work on event days).
Wednesday, April 13, 2011
April 12, 2011 - ME LB
Dynamic Warm-ups
12" Rack Deadlifts w/ Monster Mini Bands quad
No Bands
135x5
185x3
225x3
275x3
Add Bands (+275lbs)
45x3
95x3
135x3
185x3
225x1
275x1
Added Straps
315x1
365x1
410x1 PR+5lbs (hitched)
342X2
Harness Front Squats w/ Chains (+76lbs)
155x3
185x3
215x3
245x3
275x3 PR+20lbs
Glute Ham Raises
bw+2.5x8
bw+7.5x8
bw+12.5x8
bw+17.5x8 PR+2.5lbs
Reverse Hyperextensions
90x12
180x12
270x12
360x12
32 Minutes of Stretching
Comments: Pretty good workout today. The muscles around my lower back (also my upper back and forearms) were still quite sore from event training. Now part of my deadlift plan involves one week of from the floor pulls, one week of rack pulls and one week of box squats. With the rack pulls, it's rotated between straight weight pulls of either 18", 21" or 24" while the pulls with quadded monster minis is either 12", 15" or 18". I had a record for a 13" pull but not one with a 12" pull so I just used that as my base as it was only 1" difference. Things ended up being a lot tougher than I expected haha. 3" off the ground I guess puts me in a very poor position. I can think of several factors for why these were so tough (sore from event training, body getting used to heavy deadlifting, new bands, etc.) but that is just speculation and the heart of it is I just need to keep getting stronger. I worked up to 275lbs DOH before bringing out the straps. These bands really had a kick to them at lockout. 410lbs was just ugly but I did what I had to to get. The overload can do nothing but good for me but I don't strive to make my lifts like that. My effort with 410lbs made for a very tough downset and only got two reps. Harness front squats went well and put up a good PR. I'm feeling much more comfortable on front squats in general and maintaining an upright torso (mostly haha). I can finally say that my hamstrings are now stronger than before since I made a PR for weight on the ghrs. These really hit my hamstrings today and I'm excited about this development. Can't really call the reverse hypers a PR since I have gone back to doing them with some momentum. Not as much as when I first started but enough that it still loosens up my lowerback (which felt great afterwards) but still makes my muscles work. Kind of like how I do rear delts. So other than the tough ass rack pulls, a great workout. Really had to stretch out my hammies haha.
12" Rack Deadlifts w/ Monster Mini Bands quad
No Bands
135x5
185x3
225x3
275x3
Add Bands (+275lbs)
45x3
95x3
135x3
185x3
225x1
275x1
Added Straps
315x1
365x1
410x1 PR+5lbs (hitched)
342X2
Harness Front Squats w/ Chains (+76lbs)
155x3
185x3
215x3
245x3
275x3 PR+20lbs
Glute Ham Raises
bw+2.5x8
bw+7.5x8
bw+12.5x8
bw+17.5x8 PR+2.5lbs
Reverse Hyperextensions
90x12
180x12
270x12
360x12
32 Minutes of Stretching
Comments: Pretty good workout today. The muscles around my lower back (also my upper back and forearms) were still quite sore from event training. Now part of my deadlift plan involves one week of from the floor pulls, one week of rack pulls and one week of box squats. With the rack pulls, it's rotated between straight weight pulls of either 18", 21" or 24" while the pulls with quadded monster minis is either 12", 15" or 18". I had a record for a 13" pull but not one with a 12" pull so I just used that as my base as it was only 1" difference. Things ended up being a lot tougher than I expected haha. 3" off the ground I guess puts me in a very poor position. I can think of several factors for why these were so tough (sore from event training, body getting used to heavy deadlifting, new bands, etc.) but that is just speculation and the heart of it is I just need to keep getting stronger. I worked up to 275lbs DOH before bringing out the straps. These bands really had a kick to them at lockout. 410lbs was just ugly but I did what I had to to get. The overload can do nothing but good for me but I don't strive to make my lifts like that. My effort with 410lbs made for a very tough downset and only got two reps. Harness front squats went well and put up a good PR. I'm feeling much more comfortable on front squats in general and maintaining an upright torso (mostly haha). I can finally say that my hamstrings are now stronger than before since I made a PR for weight on the ghrs. These really hit my hamstrings today and I'm excited about this development. Can't really call the reverse hypers a PR since I have gone back to doing them with some momentum. Not as much as when I first started but enough that it still loosens up my lowerback (which felt great afterwards) but still makes my muscles work. Kind of like how I do rear delts. So other than the tough ass rack pulls, a great workout. Really had to stretch out my hammies haha.
Monday, April 11, 2011
April 11, 2011 - Extra Workout
Band Face Pulls
IW#2'sx100
Band Press Downs
IW#2'sx100
Band Straight Arm Lat Pulls
IW#2'sx100
Ankle Weight Lying Leg Curls
11'sx250
Comments: Pretty good, only one break for the press downs this time (got up to 90 before I had to break), so getting stronger. Fairly sore from events yesterday (especially in my spine). I'm keeping an eye on my right bicep muscle as that missed clean with 255lbs did a number on it. Hopefully it is just minor stuff and will heal quickly.
IW#2'sx100
Band Press Downs
IW#2'sx100
Band Straight Arm Lat Pulls
IW#2'sx100
Ankle Weight Lying Leg Curls
11'sx250
Comments: Pretty good, only one break for the press downs this time (got up to 90 before I had to break), so getting stronger. Fairly sore from events yesterday (especially in my spine). I'm keeping an eye on my right bicep muscle as that missed clean with 255lbs did a number on it. Hopefully it is just minor stuff and will heal quickly.
Sunday, April 10, 2011
April 10, 2011 - Events
Dynamic Warm-ups
Axle Clean and Presses
33x10
85x5
125x3
175x3
215x3
255x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1
Yoke
440x75'
530x75'
620x75'
710x75'
800x75' (1 drop)
440x75'
Zercher Yoke
440x5 (picks)
530x5 (picks)
620x5 (picks)
620x27'6" PR+7'6"
620x40' PR+20'
Two Hand Plate Pinches
95x1
115x1
145x1
165x1
195x1
215x0
Comments: Just kind of an ok day. Increased the axle weights by 22lbs from last time. First rep I didn't have enough power to clean it so I had to switch to continental style. Just going to go with that from now on so I don't have to fret over whether it will or will not be high enough. Other than that rough start, the rest of the reps went well. I'm back up to pre-injury weights on the yoke but I'm still slow and my back isn't quite used to it yet. When you think about it, I'm up 360lbs from my a month ago so obviously the little muscles are going to take some time to re-adapt to the stress. Just got to take it slow from here now. I finally gave a go at zercher yoke carries to prep for my contest. I did picks and those weren't too bad (really my goal for the day) but I wanted to see how my breathing would be with moving the weight. I ran out of time to do stones so I did some two handed plate pinches. Might start doing grip stuff but not sure. Looking at this contest, I need to continue to work on three of the events hard (press medley, keg deadlift and yoke) and not put so much on the other two (stone over bar and zercher yoke carry).
Axle Clean and Presses
33x10
85x5
125x3
175x3
215x3
255x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1
Yoke
440x75'
530x75'
620x75'
710x75'
800x75' (1 drop)
440x75'
Zercher Yoke
440x5 (picks)
530x5 (picks)
620x5 (picks)
620x27'6" PR+7'6"
620x40' PR+20'
Two Hand Plate Pinches
95x1
115x1
145x1
165x1
195x1
215x0
Comments: Just kind of an ok day. Increased the axle weights by 22lbs from last time. First rep I didn't have enough power to clean it so I had to switch to continental style. Just going to go with that from now on so I don't have to fret over whether it will or will not be high enough. Other than that rough start, the rest of the reps went well. I'm back up to pre-injury weights on the yoke but I'm still slow and my back isn't quite used to it yet. When you think about it, I'm up 360lbs from my a month ago so obviously the little muscles are going to take some time to re-adapt to the stress. Just got to take it slow from here now. I finally gave a go at zercher yoke carries to prep for my contest. I did picks and those weren't too bad (really my goal for the day) but I wanted to see how my breathing would be with moving the weight. I ran out of time to do stones so I did some two handed plate pinches. Might start doing grip stuff but not sure. Looking at this contest, I need to continue to work on three of the events hard (press medley, keg deadlift and yoke) and not put so much on the other two (stone over bar and zercher yoke carry).
Saturday, April 9, 2011
April 09, 2011 - DE UB
Dynamic Warm-ups
Close Grip Bench Presses w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x2
95x2
135x2
185x2
237x2
237x2
237x2
237x2
237x2
237x2
237x2
237x2
Parallel Bar Dips
bw+70x10
bw+105x10
bw+140x10 PR+2 reps
Neutral Grip Incline Dumbbell Bench Presses
80'sx8
90'sx8
100'sx8
110'sx8 PR+2 reps
Bent Over Rear Delt Dumbbell Raises
50'sx12
70'sx12
90'sx12 PR+2.5lbs
40 Minutes of Stretching
Comments: Pretty good today besides some hiccups haha. Benching was mostly good (had a crappy second set). Dips went well but the last set was quite tough. Incline was just a disaster. I was all over the place on the first set. I blame it on taking a bit of a layoff from them. On the last set, I barely got the seventh rep but I wanted one more. I stalled and the dumbbells banged into each other. If I tried to separate them, I might hurt my shoulders so I tried to press them as is. Not happening and I had to bail by tossing them behind my head. I banged my left wrist in the process on the back of the bench. I was ok but a bit embarrassed. I brought the dumbbells back, and recleaned them to get my last rep, which was easy. Go figure haha. I did something different with rear delts by making them increasing sets like the other exercises. That seems to work better for me mentally. Doing the same weight for multiple sets only seems to be fine if it's speed or form work, not volume. Fairly large jumps but it's all part of the plan. Finished up with stretching at home. Icing my wrist and hopefully it will be fine tomorrow.
Close Grip Bench Presses w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x2
95x2
135x2
185x2
237x2
237x2
237x2
237x2
237x2
237x2
237x2
237x2
Parallel Bar Dips
bw+70x10
bw+105x10
bw+140x10 PR+2 reps
Neutral Grip Incline Dumbbell Bench Presses
80'sx8
90'sx8
100'sx8
110'sx8 PR+2 reps
Bent Over Rear Delt Dumbbell Raises
50'sx12
70'sx12
90'sx12 PR+2.5lbs
40 Minutes of Stretching
Comments: Pretty good today besides some hiccups haha. Benching was mostly good (had a crappy second set). Dips went well but the last set was quite tough. Incline was just a disaster. I was all over the place on the first set. I blame it on taking a bit of a layoff from them. On the last set, I barely got the seventh rep but I wanted one more. I stalled and the dumbbells banged into each other. If I tried to separate them, I might hurt my shoulders so I tried to press them as is. Not happening and I had to bail by tossing them behind my head. I banged my left wrist in the process on the back of the bench. I was ok but a bit embarrassed. I brought the dumbbells back, and recleaned them to get my last rep, which was easy. Go figure haha. I did something different with rear delts by making them increasing sets like the other exercises. That seems to work better for me mentally. Doing the same weight for multiple sets only seems to be fine if it's speed or form work, not volume. Fairly large jumps but it's all part of the plan. Finished up with stretching at home. Icing my wrist and hopefully it will be fine tomorrow.
Friday, April 8, 2011
April 08, 2011 - DE LB
Dynamic Warm-ups
18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
65x10
105x2
Add Bands (+95lbs)
65x2
105x2
155x2
205x2
256x2
256x2
256x2
256x2
256x2
256x2
256x2
256x2
Safety Squat Bar Split Squats
145x8/8
175x8/8
205x8/8
235x8/8 PR+10lbs
265x8/8 PR+40lbs
Arched Back Stiff-legged Goodmornings
235x8
265x8
295x8
325x8 PR+10lbs
Band Standing Abs
Heavyx12
Heavy & Minix12
Heavy & 2 Minisx12
35 Minutes of Stretching
Comments: I decided to start doing my DE LB day at Max Fitness so now I'm doing both lower body days there. Workout didn't start out the best as I kind of forgot how to sit back with the ssb. Luckily two sets in with my working weight, I went "duh" and started doing the sit back and loading the hamstrings. That made things much easier and smoother. Split squats went well, did a bit more than I was expecting today so happy with that. Gm's were pretty tough, probably from the unexpected extra set for the split squats and from doing ssb box squats beltless this time. Band ab stuff is new to me and a bit awkward. Might have to work on it some but I like that the bottom of the lift is similar to the tension I need in my abs for deadlifts. Looking forward to eating and sleeping haha.
18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
65x10
105x2
Add Bands (+95lbs)
65x2
105x2
155x2
205x2
256x2
256x2
256x2
256x2
256x2
256x2
256x2
256x2
Safety Squat Bar Split Squats
145x8/8
175x8/8
205x8/8
235x8/8 PR+10lbs
265x8/8 PR+40lbs
Arched Back Stiff-legged Goodmornings
235x8
265x8
295x8
325x8 PR+10lbs
Band Standing Abs
Heavyx12
Heavy & Minix12
Heavy & 2 Minisx12
35 Minutes of Stretching
Comments: I decided to start doing my DE LB day at Max Fitness so now I'm doing both lower body days there. Workout didn't start out the best as I kind of forgot how to sit back with the ssb. Luckily two sets in with my working weight, I went "duh" and started doing the sit back and loading the hamstrings. That made things much easier and smoother. Split squats went well, did a bit more than I was expecting today so happy with that. Gm's were pretty tough, probably from the unexpected extra set for the split squats and from doing ssb box squats beltless this time. Band ab stuff is new to me and a bit awkward. Might have to work on it some but I like that the bottom of the lift is similar to the tension I need in my abs for deadlifts. Looking forward to eating and sleeping haha.
Thursday, April 7, 2011
April 07, 2011 - Extra Workout
Double Band Leg Curls
IW#3's&IW#1'sx30 PR+5 reps
IW#3's&IW#1'sx30
Roman Chair Back Extensions
bw+22x25 PR+2lbs
bw+22x25
Machine Hip Abductions
170x25 PR+5lbs
170x25
Ankle Chain Weight Lying Leg Curls
11'sx250
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Belt Squats
180x25 PR+10lbs
180x25
Comments: Workout went well today. Everything felt pretty good and easy. I hesitated in doing belt squats as I was contemplating changing things up a little in my DE LB training days. I got some time to keep thinking on it though.
IW#3's&IW#1'sx30 PR+5 reps
IW#3's&IW#1'sx30
Roman Chair Back Extensions
bw+22x25 PR+2lbs
bw+22x25
Machine Hip Abductions
170x25 PR+5lbs
170x25
Ankle Chain Weight Lying Leg Curls
11'sx250
Band Face Pulls
IW#1'sx100
Band Press Downs
IW#1'sx100
Band Straight Arm Lat Pulls
IW#1'sx100
Belt Squats
180x25 PR+10lbs
180x25
Comments: Workout went well today. Everything felt pretty good and easy. I hesitated in doing belt squats as I was contemplating changing things up a little in my DE LB training days. I got some time to keep thinking on it though.
April 06, 2011 - ME UB
Dynamic Warm-ups
Axle Strict Presses w/ Chains
No Chains
75x5
Add Chains (+28lbs)
75x5
Add Chains (+50lbs)
75x3
Add Chains (+72lbs)
75x3
100x3
120x1
140x1
160x1
180x1
195x1
205x1
215x1
187x3
Close Grip Barbell Bench Presses w/ Slingshot
245x3
275x3
305x3
335x3
365x3 PR+15lbs
Bent Over Barbell Rows (straps)
195x8
225x8
255x8
285x8 PR+10lbs
Lower Trap Dumbbell Raises
30'sx12 PR+2.5lbs
30'sx12
30'sx12
40 Minutes of Stretching
Comments: I needed a good workout today. Soreness and stress needed to be expelled. Now the last time I did strict pressing with this chain weight (barbell), I was surprised by how tough it was. Axle strict pressing is tougher, at least with this axle it is. So when 180lbs was a bit tough, I knew that that wasn't going to cut it for me. I added weight and got my goal weight for the day (match my barbell weight) but I knew I could do more. So I added 10lbs more. Not bad, and I could have called it there as I felt I had maybe another 5lbs in me. But I thought of yesterday and how I felt I had a little more in me on the deadlift and how overhead and deadlift are my weaknesses that I must overcome and I knew I must go up and not be afraid of failure. So I slapped on another 10lbs and fought through the grinder of a lift. Very happy with this. Down set was similar in that the first two reps were fast and the last one was just like the last heavy single, but more grindier haha. On benching with a slingshot, I was having a hard time keeping myself from wobbling. Either my upper back was still fatigued from events and heavy deadlifts/front squats or the fabric on my shorts weren't giving my any traction. Made things a bit tougher than I would have liked but I got what I planned on doing. Rows still feel weird as I move up in weight. You wouldn't think 30lbs jumps would be so drastic but it apparently is as 285lbs felt a lot heavier than 255lbs. Lower trap raises felt nice. Lots of stretching.
Axle Strict Presses w/ Chains
No Chains
75x5
Add Chains (+28lbs)
75x5
Add Chains (+50lbs)
75x3
Add Chains (+72lbs)
75x3
100x3
120x1
140x1
160x1
180x1
195x1
205x1
215x1
187x3
Close Grip Barbell Bench Presses w/ Slingshot
245x3
275x3
305x3
335x3
365x3 PR+15lbs
Bent Over Barbell Rows (straps)
195x8
225x8
255x8
285x8 PR+10lbs
Lower Trap Dumbbell Raises
30'sx12 PR+2.5lbs
30'sx12
30'sx12
40 Minutes of Stretching
Comments: I needed a good workout today. Soreness and stress needed to be expelled. Now the last time I did strict pressing with this chain weight (barbell), I was surprised by how tough it was. Axle strict pressing is tougher, at least with this axle it is. So when 180lbs was a bit tough, I knew that that wasn't going to cut it for me. I added weight and got my goal weight for the day (match my barbell weight) but I knew I could do more. So I added 10lbs more. Not bad, and I could have called it there as I felt I had maybe another 5lbs in me. But I thought of yesterday and how I felt I had a little more in me on the deadlift and how overhead and deadlift are my weaknesses that I must overcome and I knew I must go up and not be afraid of failure. So I slapped on another 10lbs and fought through the grinder of a lift. Very happy with this. Down set was similar in that the first two reps were fast and the last one was just like the last heavy single, but more grindier haha. On benching with a slingshot, I was having a hard time keeping myself from wobbling. Either my upper back was still fatigued from events and heavy deadlifts/front squats or the fabric on my shorts weren't giving my any traction. Made things a bit tougher than I would have liked but I got what I planned on doing. Rows still feel weird as I move up in weight. You wouldn't think 30lbs jumps would be so drastic but it apparently is as 285lbs felt a lot heavier than 255lbs. Lower trap raises felt nice. Lots of stretching.
Wednesday, April 6, 2011
April 05, 2011 - ME LB
Last time I had mentioned some changes I was thinking about. Well, after the intese soreness I felt after my event training day, I'm going to have to go back on some of it. RDLs are out for now while I'm focusing on deadlifts on my event day and I'm going to try doing incline dumbbell benching in place of seated for now.
Dynamic Warm-ups
Deadlifts w/ Chains
No Chains
135x5
185x5
Add Chains (+105lbs)
135x3
185x3
225x3
275x3
315x1
365x1
405x1
Added Straps
455x1
495x1
515x1
463x4
Harness Front Squats
155x3
185x3
215x3
245x3
275x3
305x3
Glute Ham Raises
bwx8
bw+5x8
bw+10x8
bw+15x8
Reverse Hyperextensions
260x12 PR+10lbs
260x12
260x12
34 Minutes of Stretching
Comments: DOMS hit me hard today. I blame the atlas stones (some on that deadlift stuff too haha). Mid back was sore, lats were sore, ribs were sore and everything between my wrists and shoulders were useless and stiff. I was definitely worried I'd have a craptacular workout, which is not the best way to start a new training idea (deadlift focus). Today I was doing deadlifts against chains. I've done these before but with 134lbs as opposed to 105lbs. The deadlift bar felt stiff today, almost like a regular bar. Not a good sign when the bar with a plate on each side feels "heavy" haha. While I did get up to 405lbs DOH, I knew my grip wasn't going to be up to the task of more weight and I didn't want to risk pulling anything with my forearms and biceps so fatigued and sore in an alternated grip so I went with straps so i could continue the workout. The next set felt heavy as balls. I knew I had to get mad or this was the end of the workout. I added more weight and got to it. I asked Chad how much more it looked like I had in me and he said 15lbs, maybe 20lbs. Good enough for me, so I added 20lbs and got that with a little slowing down of the bar. I had maybe another 5lbs or so left in me but I called it there. Now for my down set, I messed up the percentage and took off 52lbs instead of 62lbs. Actually turned out well and I got four reps. I think that for the chain deadlifts, I will make an exception and just base my percentage for the down set off of the bar weight as the chains completely deload on the floor (unlike my other chain lifts). While I would like to be doing more weight now, the last three sets of deadlifts felt good to me. It is a good starting point that I would like to eclipse soon. Moved on to harness front squats and did quite well on them today. Now I have done 365lbs for a double on front squats before but that was without the harness (which puts the bar off my shoulders so it is out further) and with a belt. My best without a belt is 290lbs for a double so this is definite progress getting a harder variation for a triple with more weight. Glute hams started out poorly with just bodyweight but I fixed whatever I was doing wrong and did them well on the following sets. I am back up to the heaviest weight (har har) I was doing on these so this is great progress for me. Reverse hypers helped loosen up my lower back and hips some. Long workout but stretching helped me relax. Took anti-inflammatories for to combat soreness so I could sleep. Hopefully it goes away before my next event/ME LB workout haha.
Dynamic Warm-ups
Deadlifts w/ Chains
No Chains
135x5
185x5
Add Chains (+105lbs)
135x3
185x3
225x3
275x3
315x1
365x1
405x1
Added Straps
455x1
495x1
515x1
463x4
Harness Front Squats
155x3
185x3
215x3
245x3
275x3
305x3
Glute Ham Raises
bwx8
bw+5x8
bw+10x8
bw+15x8
Reverse Hyperextensions
260x12 PR+10lbs
260x12
260x12
34 Minutes of Stretching
Comments: DOMS hit me hard today. I blame the atlas stones (some on that deadlift stuff too haha). Mid back was sore, lats were sore, ribs were sore and everything between my wrists and shoulders were useless and stiff. I was definitely worried I'd have a craptacular workout, which is not the best way to start a new training idea (deadlift focus). Today I was doing deadlifts against chains. I've done these before but with 134lbs as opposed to 105lbs. The deadlift bar felt stiff today, almost like a regular bar. Not a good sign when the bar with a plate on each side feels "heavy" haha. While I did get up to 405lbs DOH, I knew my grip wasn't going to be up to the task of more weight and I didn't want to risk pulling anything with my forearms and biceps so fatigued and sore in an alternated grip so I went with straps so i could continue the workout. The next set felt heavy as balls. I knew I had to get mad or this was the end of the workout. I added more weight and got to it. I asked Chad how much more it looked like I had in me and he said 15lbs, maybe 20lbs. Good enough for me, so I added 20lbs and got that with a little slowing down of the bar. I had maybe another 5lbs or so left in me but I called it there. Now for my down set, I messed up the percentage and took off 52lbs instead of 62lbs. Actually turned out well and I got four reps. I think that for the chain deadlifts, I will make an exception and just base my percentage for the down set off of the bar weight as the chains completely deload on the floor (unlike my other chain lifts). While I would like to be doing more weight now, the last three sets of deadlifts felt good to me. It is a good starting point that I would like to eclipse soon. Moved on to harness front squats and did quite well on them today. Now I have done 365lbs for a double on front squats before but that was without the harness (which puts the bar off my shoulders so it is out further) and with a belt. My best without a belt is 290lbs for a double so this is definite progress getting a harder variation for a triple with more weight. Glute hams started out poorly with just bodyweight but I fixed whatever I was doing wrong and did them well on the following sets. I am back up to the heaviest weight (har har) I was doing on these so this is great progress for me. Reverse hypers helped loosen up my lower back and hips some. Long workout but stretching helped me relax. Took anti-inflammatories for to combat soreness so I could sleep. Hopefully it goes away before my next event/ME LB workout haha.
Monday, April 4, 2011
April 04, 2011 - Extra Workout
I made some minor changes to my routine in regards to the deadlift selection (drop chain weight from 140lbs to 105lbs, making rack heights 3" apart) and also going to try out putting in dumbbell incline bench and wide grip romanian deadlifts in on my DE days. Incline will be two weeks on and one week off (seated dumbbell for that week) while the wide grip rdls will be two weeks off and one week on (gm's the other two weeks). Attempting that 522lbs stone the other day really showed me that I need to just get my deadlifting stronger. I got to make it my favorite. Chest involvement in my overhead press has been key for me lately and I'm hoping that by including incline and seated pressing will benefit both. With the rdls, this is more or less a test as I can keep a good arch on gms but not so much on deadlifts. I'm also doing them by suggestion of pretty good deadlifter so fingers crossed. Bent over rows are starting to help from a static stand point. Just trying to feel some things out.
Band Face Pulls
IW#2'sx100
Band Press Downs
IW#2'sx100
Band Straight Arm Lat Pulls
IW#2'sx100
Ankle Weight Lying Leg Curls
11'sx250
Comments: Man were my thoracic spine muscles sore today. Not sure if it was stones or the apparatus deadlifts. Got both the face and lat pulls with no breaks (really tough for the lat pulls) but triceps were especially beat as it took two breaks to get them all. Lost count on the ankle weights (I was watching a movie) so I did ten extra just to be sure. My set of Monster Mini Bands arrived today from Elitefts.
Band Face Pulls
IW#2'sx100
Band Press Downs
IW#2'sx100
Band Straight Arm Lat Pulls
IW#2'sx100
Ankle Weight Lying Leg Curls
11'sx250
Comments: Man were my thoracic spine muscles sore today. Not sure if it was stones or the apparatus deadlifts. Got both the face and lat pulls with no breaks (really tough for the lat pulls) but triceps were especially beat as it took two breaks to get them all. Lost count on the ankle weights (I was watching a movie) so I did ten extra just to be sure. My set of Monster Mini Bands arrived today from Elitefts.
April 03, 2011 - Events
Dynamic Warm-ups
12" Log and Axle Clean and Presses
90x5
90x5
140x3
170x3
200x3
230x1
230x1
230x1
230x1
230x1
230x1
230x1
230x1
Front Bar Apparatus Deadlifts (16" pick)
652x0
652x1
652x5
652x1/697x1/742x1/787x1/832x1
652x1/697x1/742x1/787x1/832x1
652x1/697x1/742x1/787x1/832x1
Yoke
410x25'
500x120' (drops at 40')
500x160' (drops at 40')
Atlas Stone Loads
No Tacky
255(18")x3 to 50.5"
280(18")x1 to 50.5"
350(20")x1 to 50.5"
407(20")x1 to 50.5"
Added Tacky
522(20")x0 to 48"
350(20")x7 to 50.5"
Comments: Very long day, didn't help that I got lost on my way down to the Edge 2.0 in Reston Virginia to train. Ended up getting there 30 minutes later than I had planned. Started off with log presses. Went up 10lbs from my planned weight. Wasn't too bad, maybe a little off on some but very close to looking effortless, which is the main goal. Barry had to go to his home and retrieve the bar that used on the deadlift apparatus. My contest is having a front bar deadlift apparatus like at WSM with kegs being dropped in the back. The catch is that the bar height is around 15" and is an axle. So I needed to practice using my "axle" straps. I prefer using my linear straps but they are no where near long enough for an axle. Made sure to chalk them up to break them in a little. The bar was basically rust compared to when I last used it back in October of 2009. Actually worked to my benefit as the rust works like chalk so it was kind of accelerating the breaking in process for my newish straps. I couldn't lift it the first time I tried it. Talk about embarrassing. Barry comes and tries it out and says it's easy, you got to lean back into it. I did that got it with little trouble. I did five reps after that to get used to it and then got my belt for the real thing. I had Gavin place plates on the tire after each rep to simulate the event. This first run through was slow in that I had placed all the plates on one side and Gavin tried to spread them out so the last two reps had me waiting a bit. Next time through I moved the two of the plates to the other side so the loading would be quicker. Much better but since it relied on Gavin hustling to the other side, there was still a delay between the 2nd and 3rd lift. Finally got it ironed out on my last run by having Sean and Gavin loading (2 plates each) and that worked great. I was kind of tired from all the pulls haha. I had wanted to do some runs of 100' on yoke but the one side with the marking was in use for prowler runs and tire flipping so I elected to then do 80' runs. However, the other side was having frame carry stuff so I decided to just do 40' runs in short succession. The yoke was fairly wobbly and the height pins were in 4" increments so I figured it would be easier to deal with a lower pick as opposed to on that is too high. Just some thing to work on my leg endurance. Then it was time for stones. I had many goals for this today. My main goal was to do a rep set with 350lbs, my secret goal was to do the 407lbs stone for a single and my super secret goal was to try the 522lbs stone. Last time I did stones, I only worked up to 324lbs for doubles. This time, repeated to myself "no fear" to keep my mind off my hamstring. The scar tissue can be irksome but I got to get used to it and not let the fear eat my mind. I treated the 255lbs stone like it was my 505lbs and attacked it and loaded for three easy reps for one motion lifts. I then did the 280lbs for a single. I asked for the 350lbs stone and got that easy as well. Then did the 407lbs stone with only a slight bobble picking it up (I was still using no tacky at this point) but the load was easy. I tried the 522lbs stone but I could only break it off ground a few inches. Christ this was heavy, just felt all my ligaments in my upper body stretching haha. Grip was strong, just need to get stronger everywhere else haha. I'll get it some day, but it can't be my priority since I need to improve repping on stones for the contests and stones is already my best event. I then did 350lbs for seven reps in under 60 seconds (contest weight and time). I think I can shave my time per load down to get at least one more. Feels good to be back to 100%.
12" Log and Axle Clean and Presses
90x5
90x5
140x3
170x3
200x3
230x1
230x1
230x1
230x1
230x1
230x1
230x1
230x1
Front Bar Apparatus Deadlifts (16" pick)
652x0
652x1
652x5
652x1/697x1/742x1/787x1/832x1
652x1/697x1/742x1/787x1/832x1
652x1/697x1/742x1/787x1/832x1
Yoke
410x25'
500x120' (drops at 40')
500x160' (drops at 40')
Atlas Stone Loads
No Tacky
255(18")x3 to 50.5"
280(18")x1 to 50.5"
350(20")x1 to 50.5"
407(20")x1 to 50.5"
Added Tacky
522(20")x0 to 48"
350(20")x7 to 50.5"
Comments: Very long day, didn't help that I got lost on my way down to the Edge 2.0 in Reston Virginia to train. Ended up getting there 30 minutes later than I had planned. Started off with log presses. Went up 10lbs from my planned weight. Wasn't too bad, maybe a little off on some but very close to looking effortless, which is the main goal. Barry had to go to his home and retrieve the bar that used on the deadlift apparatus. My contest is having a front bar deadlift apparatus like at WSM with kegs being dropped in the back. The catch is that the bar height is around 15" and is an axle. So I needed to practice using my "axle" straps. I prefer using my linear straps but they are no where near long enough for an axle. Made sure to chalk them up to break them in a little. The bar was basically rust compared to when I last used it back in October of 2009. Actually worked to my benefit as the rust works like chalk so it was kind of accelerating the breaking in process for my newish straps. I couldn't lift it the first time I tried it. Talk about embarrassing. Barry comes and tries it out and says it's easy, you got to lean back into it. I did that got it with little trouble. I did five reps after that to get used to it and then got my belt for the real thing. I had Gavin place plates on the tire after each rep to simulate the event. This first run through was slow in that I had placed all the plates on one side and Gavin tried to spread them out so the last two reps had me waiting a bit. Next time through I moved the two of the plates to the other side so the loading would be quicker. Much better but since it relied on Gavin hustling to the other side, there was still a delay between the 2nd and 3rd lift. Finally got it ironed out on my last run by having Sean and Gavin loading (2 plates each) and that worked great. I was kind of tired from all the pulls haha. I had wanted to do some runs of 100' on yoke but the one side with the marking was in use for prowler runs and tire flipping so I elected to then do 80' runs. However, the other side was having frame carry stuff so I decided to just do 40' runs in short succession. The yoke was fairly wobbly and the height pins were in 4" increments so I figured it would be easier to deal with a lower pick as opposed to on that is too high. Just some thing to work on my leg endurance. Then it was time for stones. I had many goals for this today. My main goal was to do a rep set with 350lbs, my secret goal was to do the 407lbs stone for a single and my super secret goal was to try the 522lbs stone. Last time I did stones, I only worked up to 324lbs for doubles. This time, repeated to myself "no fear" to keep my mind off my hamstring. The scar tissue can be irksome but I got to get used to it and not let the fear eat my mind. I treated the 255lbs stone like it was my 505lbs and attacked it and loaded for three easy reps for one motion lifts. I then did the 280lbs for a single. I asked for the 350lbs stone and got that easy as well. Then did the 407lbs stone with only a slight bobble picking it up (I was still using no tacky at this point) but the load was easy. I tried the 522lbs stone but I could only break it off ground a few inches. Christ this was heavy, just felt all my ligaments in my upper body stretching haha. Grip was strong, just need to get stronger everywhere else haha. I'll get it some day, but it can't be my priority since I need to improve repping on stones for the contests and stones is already my best event. I then did 350lbs for seven reps in under 60 seconds (contest weight and time). I think I can shave my time per load down to get at least one more. Feels good to be back to 100%.
Saturday, April 2, 2011
April 02, 2011 - DE UB
Dynamic Warm-ups
Close Grip Bench Presses w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x2
95x2
135x2
185x2
228x2
228x2
228x2
228x2
228x2
228x2
228x2
228x2
Parallel Bar Dips
bw+40x3
bw+75x3
bw+110x3
bw+145x3
bw+180x3 PR+30lbs
Neutral Grip Seated Dumbbell Presses
55'sx8
70'sx8
85'sx8
100'sx8 PR+1 rep
Bent Over Rear Delt Dumbbell Raises
87.5'sx12 PR+2.5lbs
87.5'sx12
87.5'sx12
47 Minutes of Stretching
Comments: Good lifting today. I made changes to my training in that I'm making dips my primary lift after speed benching and having seated dumbbell pressing being the secondary exercise. Speed benching went well. Really psyched to be doing my bodyweight plus 4 plates, especially since I'm up 6lbs from what I was the week after my injury. Dumbbell pressing was kind of iffy. I got stuck on the 7th rep of the last set and brought the dumbbells back down to my lap. I thought about putting them down and accepting the one rep decrease from last week and chalking it up to doing dips before. But then I said screw that and reshouldered them to grind out two more reps for a one rep PR. Then did rear delts. The magnet weights did stick but not very well to the outside so I put them on the inside and that worked. Lots of stretching when I got home.
Dynamic Warm-ups
Close Grip Bench Presses w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x2
95x2
135x2
185x2
228x2
228x2
228x2
228x2
228x2
228x2
228x2
228x2
Parallel Bar Dips
bw+40x3
bw+75x3
bw+110x3
bw+145x3
bw+180x3 PR+30lbs
Neutral Grip Seated Dumbbell Presses
55'sx8
70'sx8
85'sx8
100'sx8 PR+1 rep
Bent Over Rear Delt Dumbbell Raises
87.5'sx12 PR+2.5lbs
87.5'sx12
87.5'sx12
47 Minutes of Stretching
Comments: Good lifting today. I made changes to my training in that I'm making dips my primary lift after speed benching and having seated dumbbell pressing being the secondary exercise. Speed benching went well. Really psyched to be doing my bodyweight plus 4 plates, especially since I'm up 6lbs from what I was the week after my injury. Dumbbell pressing was kind of iffy. I got stuck on the 7th rep of the last set and brought the dumbbells back down to my lap. I thought about putting them down and accepting the one rep decrease from last week and chalking it up to doing dips before. But then I said screw that and reshouldered them to grind out two more reps for a one rep PR. Then did rear delts. The magnet weights did stick but not very well to the outside so I put them on the inside and that worked. Lots of stretching when I got home.
April 01, 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
275x2
316x2
316x2
316x2
316x2
316x2
316x2
316x2
316x2
Safety Squat Bar Split Squats
200x5/5
230x5/5
260x5/5
290x5/5 PR+5lbs
Arched Back Stiff-legged Goodmornings
225x8
255x8
285x8
315x8 PR+20lbs
Single Leg Seated Leg Curls
115x12/12 PR+5lbs
115x12/12
115x12/12
36 Minutes of Stretching
Comments: Pretty good workout today. Felt good that my tips on deadlift to a fellow gym goer helped him increase his PR by 50lbs. Using over 3 plates for speed squats is quite cool. Wasn't as "easy" as last week but still good, especially considering the weight at the top is over 91%. My knees were a tad achy so the first few sets of split squats kind of sucked but as they warmed up some, they got better. 290lbs wasn't too bad but I was having a little bit of a balance issue on the last two reps on each leg so I figured it wasn't a good idea stop there and not go for an increase for another set. GM's are still going strong. 225lbs felt like nothing on my back. Probably can't go up 20lbs next week though haha. Nothing special to report on leg curls, they are still doing their thing. A little bit of stretching.
18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x2
135x2
Add Bands (+145lbs)
45x2
95x2
135x2
185x2
225x2
275x2
316x2
316x2
316x2
316x2
316x2
316x2
316x2
316x2
Safety Squat Bar Split Squats
200x5/5
230x5/5
260x5/5
290x5/5 PR+5lbs
Arched Back Stiff-legged Goodmornings
225x8
255x8
285x8
315x8 PR+20lbs
Single Leg Seated Leg Curls
115x12/12 PR+5lbs
115x12/12
115x12/12
36 Minutes of Stretching
Comments: Pretty good workout today. Felt good that my tips on deadlift to a fellow gym goer helped him increase his PR by 50lbs. Using over 3 plates for speed squats is quite cool. Wasn't as "easy" as last week but still good, especially considering the weight at the top is over 91%. My knees were a tad achy so the first few sets of split squats kind of sucked but as they warmed up some, they got better. 290lbs wasn't too bad but I was having a little bit of a balance issue on the last two reps on each leg so I figured it wasn't a good idea stop there and not go for an increase for another set. GM's are still going strong. 225lbs felt like nothing on my back. Probably can't go up 20lbs next week though haha. Nothing special to report on leg curls, they are still doing their thing. A little bit of stretching.
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