May 06, 2011 - DE LB & May 07, 2011 - Events

May 06, 2011 - DE LB

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x2
145x2
Add Bands (+145lbs)
45x2
95x2
135x2
185x2
225x2
275x2
310x2
310x2
310x2
310x2
310x2
310x2
310x2
310x2

Safety Squat Bar Split Squats
185x8/8
215x8/8
245x8/8
275x8/8 PR+10lbs

Arched Back Stiff-legged Goodmornings
265x8
295x8
325x8
355x8 PR+5lbs

Pulldown Abs
70x12
115x12
160x12 PR+5lbs

47 Minutes of Stretching

Comments: I got a little bit of sleep but still quite tired. Right shoulder has been achy the past few days. For box squats, I used one of the rack bars. Holy balls are those awful for squatting haha. It took a little getting used to the rack and the bar (haven't done barbell box squats at Max Fitness for speed work before). I felt strong on ssb split squats but didn't go over my planned weights. Gm's were kind of sucky. Probably the worst they have felt in a long time. Hoping these are better next time. I really had to grind out the last rep with 355lbs. The ab pulldown station at Max Fitness is a bit different from the setup I use at the Y. I had to do a lot of stretching after this workout.

May 07, 2011 - Events

Dynamic Warm-ups

12" Log Clean and Presses
100x5
100x6
155x3
155x3
180x3
200x3
220x1
220x1
220x1
220x1
220x1
220x1
220x1
220x1

Yoke
500x100'
500x100'
500x100'
500x100'

Husafelt Carry (Turns at 40')
300x80'
300x80'
300x80'
300x247' PR+26'

Frame Holds (20" Pick, 1.5" Thick Handles)
538x15 seconds
638x41 seconds
638x45.5 seconds

Comments: Well, I moved up my event day to Saturday this week due to Mother's Day on Sunday. Drove down to Jon's storage unit in York with Lou and meet Jenkins and Matt there (also Keri). Jon was nice enough to bring his log so I could do some pressing (can't do any at his house, ceiling too low). Just light stuff on that. Then went to yoke. My upper back has been bothering me since I did those stupidly heavy block pulls and it's kind of been my rule that if I'm going to do something heavy that may bother that, it will be on a deadlift movement (that needs the most work) rather than on say yoke or farmers/frame. I had wanted to do some heavy picks but decided to do light 100' runs. On my first set, Jenkins ran in and showed a big enough moon to turn all the lycanthropes into wolves within a mile radius. I also messed around with Jon's husafelt (Bigg Dogg Strongg). I did this off a tire. I did three sets trying to find the best grip. The first and third set the thing felt like it was slipping immediately. I ended up using the second grip for my go for broke run. I didn't feel uncomfortable or tired, just my wrists fatigued and it started to slip. The weight is light, definitely something I'll have to work on if it comes up at Nationals (I plan on going this year). To finish things off, I did some frame holds with Jenkins' custom frame. It's a beefier version of the regular Bigg Dogg Strongg frame (538lbs empty). I had only planned on doing the one set as generally, grip gets worse, especially after an all out effort. Quite surprised to get more time on my second set. Took a minute or so before I could open my hands all the way after that. It was nice out, I got a little sunburn on my arms and neck and I got some Chipotle. I'd say it was good day.