June 30, 2011 - Extra Workout

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Ankle Weight Lying Leg Curls
11'sx250

Comments: More easy stuff.

June 29, 2011 - ME UB

I noticed in the morning that the previous workout had done a number on my face. I had some burst capillaries around my eyes and some on my right eyebrow. It was probably the reverse band pulls. I won’t be doing event training this weekend since I’ll be visiting my younger sister at college Sunday (all day thing) and Saturday isn’t the best day as everyone else is either competing, out of the area or injured. Plus, I’d rather do the gym workout that day as it would be less stressful on my back.

Dynamic Warm-ups

Barbell Strict Presses w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x5
Add Chains (+72lbs)
50x3
75x3
100x3
125x1
145x1
165x1
185x1
205x1 PR+10lbs
220x1 PR+25lbs
191x3

Close Grip Barbell Bench Presses w/ Slingshot
285x5
315x5
345x5
375x5 PR+10lbs

Bent Over Barbell Rows (straps)
245x8
275x8
305x8
335x6

Rope Cable Face Pulls
100x12
135x12
170x12 PR+5lbs

37 Minutes of Stretching

Comments: I knew that I would hit a PR on the main lift today. The last time I did it I had set the baseline and I was having an off day. While the goals in mind were just a 5lbs increase, I knew my numbers for both log and axle were much higher, so I was aiming for that range as well. I’m working on pushing up the weight I can hit with just the rehband belt since I don’t use it for push pressing and contests. I put on the belt for the last single. I setup and missed it pretty bad, but calmed down, pushed my shoulders down and fired it up like a spring. On my down set, I hit the first two reps easy but misgrooved the third so that was a struggle. I’ve only done this setup once before with chains so I didn’t have a 3 rep max PR. Moved on to benching with the slingshot. I was a tad concerned with how these would go as the last two sessions (of top end benching) have been subpar I’d say. Perhaps it wasn’t the best thing to drop dips for triceps power (my shoulders do thank me though)? I however made a 10lbs PR so I’d say it was just me having crap form the other times (butt cramped the one time and my feet slid the other). I couldn’t increase the reps on rows. I knew this was going to be tough with all the rdls on top of the reverse band pulls the day before. My upper back was very sore this entire workout. That soreness might have hampered face pulls as well but I managed to eek out a PR. I do need to stick to this weight for at least another session though before increasing.

June 28, 2011 - ME LB

Dynamic Warm-ups

Reverse Band Deadlifts w/ IW#4’s
No Bands
135x5
Add Bands (-100lbs)
185x5
225x3
275x3
315x3
365x3
405x3
455x3
495x1
545x1
585x1
Added Straps
635x1
675x1 PR+20lbs
608x3 PR+18lbs

Wide Grip Romanian Deadlifts
275x3
305x3
335x5
365x5
395x5
425x5
455x5

Glute Ham Raises
bwx8
bw+15x8
bw+30x8
bw+45x8 PR+2 reps

Reverse Hyperextensions
280x12
370x12
460x12 PR+10lbs

33 Minutes of Stretching

Comments: I figured today would be quite interesting as I still have this back thing to contend with and I was trying out a new exercise. I haven’t done reverse band pulls since last year and I haven’t done them at Max Fitness before but I was expecting to pull a PR with my recent deadlifting gains. Granted I felt like dung (both in how I was feeling and my setup). Managed 585lbs DOH (losing it at the top though) and then brought out straps. 635lbs was doable but felt heavy. I made a gamble and went with 675lbs. Took a bit of psyching up but got it for a 20lbs PR. The past two times I’ve done these, it has been 50lbs over my pull from the floor. On my down set, the weight felt even heavier. I briefly glanced at the weights after the first rep to double-check that I had the right amount on the bar. I prepared myself for long grinding reps. Luckily I’ve gotten better at that and somehow managed a triple. Next on the agenda was wide grip rdl’s. Regular rdl’s have been thrown around a bit lately and I had the wide grip variation recommended to me by deadlifting phenom. I’ve kind of avoided rdl’s for a bit as in the past I would tend to let my upper back round a lot and lose my arch. Gm’s seemed to be ideal and kept me from doing that. But since I’m ditching front squats, I needed a new exercise. So I started really light. I think my wide grip might be the same as other people’s snatch grip. I used the bth (beat to hell) rack bar for these. After two easy sets, I remembered that I was supposed to be doing 5’s this workout. I was quite surprised with how these went and I say this for three reasons: 1) I did these with a DOH, 2) I went 90lbs over my goal weight and 3) this was 40lbs over my best single for regular rdl’s from a while back when I used to do them. I wasn’t sure if I could even do bw reps on the ghr after all that but I did and managed a tough 2 rep PR. Reverse hypers were actually quite easy. Peaceful almost. Didn’t need to do as much stretching as I usually do. My back isn’t going to forgive me anytime soon.

June 27, 2011 - Extra Workout

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Ankle Weight Lying Leg Curls
11'sx250

Comments: More easy stuff. Did some soft tissue stuff on my lower back in morning and at night.

June 26, 2011

Walking - 32 minutes

Comments: Off today. I couldn't really do events near by as some training partners are either competing or out of town. I didn't want to drive 3 hours to train with my back how it is. Next week might be much the same with the holiday weekend. This isn't ideal with little event training work but I'd rather get my back feeling better. I did soft tissue work when I woke up, I'll do more later.

June 25, 2011 - DE UB

I mowed the lawn to warm up and then did a bit of soft tissue work on my lower back. That felt pretty good, I'll do some more of that. Maybe that will make it better.

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

Neutral Grip Incline Dumbbell Bench Presses
80'sx10
95'sx10
110'sx10 PR+5lbs

Suspended Swiss Bar Z Presses
90x8
120x8
150x8
180x8 PR+5lbs

Bent Over Rear Delt Dumbbell Raises
52.5'sx12
72.5'sx12
92.5'sx12

41 Minutes of Stretching

Comments: Went later than usual for a Saturday workout. Just went through the motions for this workout. Felt a bit off considering I missed last week. Surprised that I did the rear delts easy enough to up the weight. Wasn't expecting that.

June 24, 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
240x3/3
275x3/3
305x3/3
335x3/3
365x3/3 PR+15lbs

Arched Back Stiff-legged Goodmornings
285x8
315x8
345x8
375x8 PR+5lbs

Pulldown Abs
80x12
125x12
170x12

44 Minutes of Stretching

Comments: Oof. My appetite is starting to come back. I was leery about this workout with my whatever it is that's going on with my back. I accidentally set the rack too high for my box squats (the rack bar is bent to almost being a Buffalo Bar now) so unracking the weights was a chore in itself. Weight was easy though. My knees were aching a bit. Might have to do with dropping out front squats or that I don't have to walk a mile to work now, might need to add in an extra workout exercise for them. Achy knees carried on the rest of the workout. Split squats felt like crap and I accidentally went up in weight by too much and figured eff it and stuck with it. Lead to a heavy PR with it. Gm's were quite tough due to my back but I did my best to keep that area rigid. Surprisingly, I got all the reps. With pulldown abs, finally easy enough to move up in weight. I'm going to have to switch to "grippier" shoes so the weight doesn't keep pulling me off the ground on the heavy set. Very sore and lots of stretching. Sleeping in on Saturday should feel good.

June 23, 2011 - Extra Workout

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Ankle Weight Lying Leg Curls
11'sx250

Comments: Long day, very little sleep. Easy workout.

June 22, 2011 - ME UB

Considering how stressed out I was the day before, it was nice to get back to normal for a day. Stress, warm weather, allergies, lack of sleep and injury have really suppressed my appetite. Practically retching at times getting breakfast down.

Dynamic Warm-ups

12” Log Strict Presses w/ Chains
No Chains
90x5
Add Chains (+28lbs)
90x3
Add Chains (+50lbs)
90x3
Add Chains (+72lbs)
90x3
Add Chains (+94lbs)
90x3
Add Chains (+116lbs)
90x1
110x1
130x1
150x1
165x1
180x1
190x1
160x3

Close Grip Barbell 4-Board Presses
265x3
295x3
325x3
355x3
385x2

Bent Over Barbell Rows (straps)
245x8
275x8
305x8
335x6 PR+2 reps

Rope Cable Face Pulls
95x12
130x12
165x12 PR+5lbs

44 Minutes of Stretching

Comments: Pretty darn good workout. Of course there is still the ab/back thing going on. Log strict pressing with lots of chains had a low goal weight but I knew I’d crush it with how heavy I was able to go on these with 72lbs of chain. Left shoulder was achy but I guess I’m becoming like the Tin Man and just needs to warm up with oil, or I guess blood in this case. Very solid pressing, surprised myself with 190lbs (more than my other pressing variations). Board pressing started out fine but ended on a low note. I felt strong but my form was a bit off. The first rep with 385lbs felt so easy but I fubar’d it up and made the second rep infinitely harder than it should have been. No hope for a third rep. I was a tad cautious with the rows but I still managed a 2 rep PR here. Face pulls were easy peasy. Lots of stretching.

June 21, 2011 - ME LB

Dynamic Warm-ups

15” Block Deadlifts w/ Chains
No Chains
135x5
Add Chains (+70lbs)
135x5
Add Chains (+140lbs)
135x3
185x3
225x3
275x3
315x3
365x1
405x1
445x1
485x1
Added Straps
425x1 (I’m an idiot)
515x1
545x1
570x1
500x4

Arched Back Sumo Stiff-legged Deadlifts
305x3
335x3
365x3
395x3
425x3 PR+10lbs

Glute Ham Raises
bwx8
bw+15x8
bw+30x8
bw+45x6 PR+5lbs

Reverse Hyperextensions
270x12
360x12
450x12 PR+10lbs

40 Minutes of Stretching

Comments: I was distracted and stressed out so there was a lot of rage put into these pulls today. I misloaded by 90lbs in one instance. Left side of my mid back and right side of my lower back were acting up. Happy with how the lifts went regardless. I dropped front squatting and I’m doing more deadlifting as my supplementary lifts. I had done sumo sldl just two weeks ago so I knew going for a triple on these again would be rough. My camera ran out of juice so I only recorded the first two sets. Quite an effort for the last set. Hamstrings were quite toasty when it came to ghrs. Reverse hypers were pretty good. Very sore and lots of stretching.

June 20, 2011 - Extra Workout

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Ankle Weight Lying Leg Curls
11'sx250

Comments: Backs are stupid. At least I know that is knot. I guess no more heavy front squats right after PR deadlifting. Really annonying. As far as the Cardinal Classic, I might not have to focus my training on it too much, especially after this past weekend. I'm naturally good at arm over arm, barrel carries and stones, decent at db pressing and I can't train the car squat specifically. I could get by with squat work in the gym and light yoke work on event days. I can then put focus on Hudson Valley with the much heavier events (stones and dumbbell).

June 19, 2011

Walking - 32 minutes

Comments: Back still tight. Figured it would be smart to just do some walking to hopefully get blood pumping and just continue with massaging and hot showers. Light workout tomorrow as well then hopefully back to heavy stuff. I might drop front squats, not sure what to replace them with at the moment. I don't have time to be injured/inconvenienced.

June 18, 2011 - Events

I didn't workout/lift on Thursday or Friday since I was going to be heading down to train as Brute Strength Gym on Saturday. My night class got out a 9:00 so I had only time to eat and pack Thursday night. Left after work on Friday and got to Andy's a 9:00 (bad traffic and a torrential downpour made for a 5 hour drive) .Got up early and drove the rest of the way to Brute Strength. Me, Andy and his friend Jeremy. I was worried since my lower back was still giving me fits from Tuesday (damn front squats) and the long drive and sleeping on a couch didn't improve it. But Andy and I have been planning a trip down for months. Actually we were going to go mid February but I injured my hamstring and then he injured his in late March.

Dynamic Warm-ups

Circus Dumbbell Presses
75x1/1 (14")
75x5/5 (14")
115x3/3 (11.5")
115x1/1 (11.5")
125x1/1 (8")
125x1/1 (8")
146x1/1 (13")
155x1/1 (11.5")
150x1/1 (14")
135x1 (8")/146x1 (13")/155x1 (11.5") - R
135x1 (8")/146x1 (13")/155x1 (11.5") - L
175x1 (14") - R
175x1 (14") - L
135x1 (8")/146x1 (13")/155x1 (11.5")/175x1 (14") - R

2" Rope Arm Over Arm Pulls
465x80'
665x80'

Atlas Stone Loads
No Tacky
250x3 (18") to 52"
300x1 (20") to 52"
Add Tacky
300x1 (20") to 52"/315x1 (20") to 49"/330x1 (20") to 49"/360x1 (20") to 49"/381x1 (20") to 49"
440x1 (21") to 49"
510x0 (22") to 44"

Comments: The plan was circus dumbbell work, arm over arm and stones and if up to it, anything else I might want to do. I try to err on the side of more since it is a haul to get down here. For the show me and Andy are training for has dumbbell press medley that consists of varying size diameter bells with increasing weight. Getting this medley set was a bit of task and also a time vampire. The plan was to make the 13" bell the heaviest but the sand bucket to increase the weight wasn't there. Also, most of the clamps wouldn't work on the dumbbell handle so that was chore finding ones that would. Finally, the setup was a regular dumbbell with a Fat Gripz added to it (our 8"), a "small" Bigg Dogg Strongg dumbbell (our 11.5"), the sand loaded Slater Bell (our 13") and a plate loaded dumbbell handle (our 14"). Each dumbbell had it's own unique challenge so warm-ups were exhaustive. For instance, the 8" was really low so going from the larger diameter ones to it was quite a shock when recovering from the clean, the 14" rolled since it was plates and the 11.5" was a lot longer than the other bells, making the clean tough. From there went to arm over arm pulls. Andy decided we should use the 2" rope to make it tougher. We set it up so that we were on the ground as opposed to pulling elevated from a tire. Andy went first and he looked like he was going to die so I was concerned that this was going to be a hellacious event. It wasn't, at least not for my first run through. I'm pretty good at this event. Andy and Jeremy just did one run through so rather than hold up the show, I did just one more pull with an added 200lbs. I immediately regretted my decision as it was a hard pull. My arms were just cramping by the time I finished it. I wasn't sure I could hold on to stones even. I was cautious on stones since I knew that not only was my back tight but that I would also have to contend with about 6 hours in a car afterwards. Andy was having some issues with the stones, a lot having do with just getting back to stones after a lay off due to hamstring issues. Been there, he should be back to killing it in a week or two. I just ran through the series (similar to contest weight) and it wasn't bad. I decided I wanted to see how a heavier stone felt and rolled out the 440lbs stone. It went up way easier than I expected. Andy noticed that I twisted quite a bit to my one side and I think that was due to my back. Definitely got to keep an eye on that. 440lbs went up so well that I decided to try 510lbs. Just broke that off the ground. I should have just done reps with 440lbs in retrospect. After that, we went to Chipotle. I had three burritos and got some shut eye before making a long drive back home.

June 15, 2011 - ME UB

Sleep helped some with my lower back but it was annonying me all day. It's nothing major, I've had this before, and I hope it's gone by this weekend. This is actually my last real gym workout for this week as I'm heading down to Brute Strength Gym Friday night.

Dynamic Warm-ups

Axle Strict Presses
75x5
105x3
130x3
155x3
175x1
195x1
215x1
230x1
245x1 PR+5lbs
260x1 PR+20lbs
270x1 PR+30lbs
243x2 PR+3lbs & 1 rep

Close Grip Barbell Bench Presses w/Slingshot
295x3
325x3
355x3
385x3
415x1 PR+10lbs

Bent Over Barbell Rows (straps)
245x8
275x8
305x8
335x4 PR+10lbs

Rope Cable Face Pulls
90x12
125x12
160x12 PR+5lbs

40 Minutes of Stretching

Comments: Went a bit later than I had planned to the gym. I was hoping my lower back would loosen up some more I guess. Started out poor but got better. The warm up sets with the axle my upperbody was an achy mess but as soon as I went to singles, I felt a lot better. Now with axle lifts, my axle press is generally 10-15lbs behind my barbell lifts so I was aiming for that range of an increase, especially with how tight my lower back was. Imagine my surprise to surpass that easily and get a 30lbs PR. On the down set, the bar went forward on the third rep so I couldn't get it. On benching with the slingshot, the first two sets sucked. There was only one person around to be a spotter for me but it was better than nothing. On 415lbs, my feet slid and my entire lower body cramped up. I debated going for a second rep but figured it would be smarter to stop there as I didn't trust a single spotter for this and I didn't feel comfortable making an adjustment with this much weight in my hands. For rows, I used lazy strength as I already had the bar loaded with 100lbs plates. Did my best to keep them from bothering my lower back. Went better than expected but the last set was too heavy, at least for now. Face pulls were easy. Went home to stretch.

June 14, 2011 - ME LB

Dynamic Warm-ups

Deadlifts
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
585x1
625x1 PR+20lbs
565x3 PR+38lbs

Harness Front Squats
230x3
260x3
290x3
320x3
350x3 PR+5lbs

Glute Ham Raises
bw+2.5x8
bw+15x8
bw+27.5x8
bw+40x8 PR+5lbs

Reverse Hyperextensions
260x12
350x12
440x12 PR+10lbs

38 Minutes of Stretching

Comments: Besides a bit of discomfort, an excellent workout. I've been focusing on bringing up the "big lifts" (deadlift, box squat, cg bench, overhead) and deadlift has been the last horse to cross the finish line for some time now. Add to that the fact it was the one that took the longest to feel right after my hamstring injury. Also add on to that the last time I tried a max, I was 20lbs below my PR. And also also add that I was throughly embarassed in the deadlift event at my last contest. So a lot was riding on this workout to prove something. I felt a bit slow on the first two sets but then when I got my form down and the weight felt like an empty bar, I knew I had the ingredients for a good session on hand. Worked up to 545lbs double overhand before bringing out the straps. After 585lbs, I had Mike K look at the video to see how much more he thought I could get. He thought that I could get at least 30lbs more and that that was on the conservative side. So I went with 40lbs, which would be a 20lbs PR. I got set and pulled. Some straining in my neck but it went up with authority. Much cleaner than my previous 1rm. I knew I had some in the tank but this was good for now. Went for 565lbs for my downset. In the past, I sucked at reps on the downset with deadlifts (conventional that is) after hitting a max. But my pulling muscles are stronger. If I got a double, it would be a 20lbs PR, but if I got a triple, it would be a 38lbs PR. I went for the triple. First rep flew up and in my excitement, I lost my air on the second rep. I had to regain control before going for a third. That one was grinder but up t went. So an excellent start to the workout. Of course, this is where the bit of discomfort came up. My midsection was just done and my lower back wasn't up to the task of front squatting. I made a small PR here but my lower back still hasn't forgiven me. Crushed ghrs and reverse hypers. Went home to stretch. Hoping my lower back relaxes in the mean time haha.

June 13, 2011 - Extra Workout

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Ankle Weight Lying Leg Curls
11'sx250

Comments: Started my new assignment today, I really don't know why I stress out so much about it. I was tossing and turning all night checking the clock. I'm glad I just had the easy stuff to do today so I can relax.

June 12, 2011 - DE UB

I slept in way too late. I guess I needed the 13.5 hours of sleep or something. It might have to do with starting a new assignment this week for work.

Dynamic Warm-ups

Close Grip Bench Presses w/ IW#1
No Band
45x10
Add Band (+40lbs)
45x2
95x2
135x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2

Neutral Grip Incline Dumbbell Bench Presses
80'sx8
95'sx8
110'sx8
125'sx5 PR+1 rep

Suspended Swiss Bar Z Presses
95x8
115x8
135x8
155x8
175x8

Bent Over Rear Delt Dumbbell Raises
52.5'sx12
72.5'sx12
92.5'sx12

39 Minutes of Stretching

Comments: Really late workout today. Benching was quite easy. Inclines felt tough but I managed to get an extra rep. I had to reclean the weights to get that last rep. Moved on to Z presses, I haven't done them in a while, guess these are baseline weights for PRs. Last set was pretty much a max effort. Getting close to getting the rear delt stuff easy.

June 10, 2011 - DE LB & June 11, 2011 - Events

June 10, 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
248x2
288x2
288x2
288x2
288x2
288x2
288x2
288x2
288x2

Safety Squat Bar Split Squats
230x5/5
260x5/5
290x5/5
320x5/5 PR+5lbs

Arched Back Stiff-legged Goodmornings
280x8
310x8
340x8
370x8 PR+5lbs

Pulldown Abs
80x12
125x12
170x12

41 Minutes of Stretching

Comments: Very good lifting. I upped the weight considerably for my ssb speed work and it felt easy. I took a bit of a break after the box squats as someone else needed it for their workout and I was in no hurry. Split squats went well but I only went for a small increase on my PR. I felt good for more. Goodmornings were also good. Abs were the toughest thing. Guess I'm sticking with that weight for a few more workouts. Left hamstring was quite tight this workout so I spent a lot of time stretching it out when I finished.

June 11, 2011 - Events

Dynamic Warm-ups

2 3/8" Dumbbell Clean and Presses
60x5/5
60x5/5
80x3/3
100x3/3
120x3/3
140x1/1
140x1/1
140x1/1
140x1/1
140x1/1
140x1/1
140x1/1
140x1/1

55 Gallon Water Barrel Carries
225x160' (Drops at 80')
225x160' (Drops at 80')
225x160' (Drops at 80')

Two Hand Plate Pinches
95x1
145x1
165x1
185x1
205x1 PR+15lbs
220x0
220x0

Comments: I found out late the night before that event training was moved from Sunday to Saturday. I was quite sore and looking forward to sleeping in but I needed to do work. I kept things light. Mike was going to bring his circus dumbbell but the girl at Gold's Gym didn't know where the key to the storage area was so I used my pipe and duct tape one. Just shaking out the rust on these. I did just single work since I can't really drop this like a real circus dumbbell. After the first few, I had to towel off the handle between sets since I was sweating everywhere. Very humid today. I then did barrel carries. Really easy, probably won't train this any more for the contest. I was going to do light stones but my hamstrings were quite sore from the day before. I also was going to be hitting them hard this coming weekend down at Brute Strength Gym and I was going for a new max deadlift on Tuesday so I just went with plate pinches for some grip work. I got 205lbs for a good PR and tried 220lbs but it was no good, slipping out of my thumbs after I broke it off the ground. Better than my first time for sure since I couldn't even get 210lbs moving off the ground.

June 09, 2011 - Extra Workout

A couple hours after yesterday's workout, my right wrist started to hurt if I put pressure on it. Luckily, I'm not doing any press for the next two days so it should get some time to recover, whatever it is.

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Ankle Weight Lying Leg Curls
11'sx250

Comments: Got up to 100 today. Good thing I spend most of the day inside. I like keeping these extra days easy as I can multitask by watching tv while working out haha.

June 08, 2011 - ME UB

Dynamic Warm-ups

Close Grip Barbell 2-Board Presses
45x10
95x5
135x3
175x3
215x3
245x3
275x1
305x1
335x1
355x1
375x1 PR+5lbs
390x1 PR+20lbs
351x3 PR+18lbs

Rack 12" Log Half Presses
140x3
170x3
200x3
230x3
260x3 PR+2 reps

Bent Over Barbell Rows (straps)
235x8
265x8
295x8
325x8 PR+4 reps

Rope Cable Face Pulls
85x12
120x12
155x12

46 Minutes of Stretching

Comments: Another excellent workout, even though I felt like crap warming up with just the bar. But as usual, I felt better as the sets went on and weight got heavier. Very happy with how 2-board pressing went today. Left some in the tank again. It's hard to gauge how much since I have to be fast on these or I can't get past my sticking point. Getting closer to four plates. On my down set, I had a bad side spot on the first rep (guy on the left was helping me lift/unrack, guy on the right wasn't) which got me off balance but I corrected myself and got two more. Tried a fourth but no more power in the tris. Went back to an older exercise; rack log half presses. Last time I did these was almost a year ago. I brought these back in as I'm finding it hard to get a lot of leg drive when it comes to log press due to the lean back nature of it so I might as well get my upper body stronger at the tough spots. Shoulders were kind of achy doing this. Hit my previous best single with a belt for a triple with just the rehband so good progress. I was tempted to try more but figured it was best to save it, especially with my shoulders aching. The weight felt heavy on the first set of rows standing up but the weight went up easy. Definitely much better than last time. Got all the reps on the last set. Finished up with face pulls (stayed at this weight) and a lot of stretching.

June 07, 2011 - ME LB

I had to do this workout at the Y since the owner of Max Fitness had surgery. I'm finding out more details on this.

Dynamic Warm-ups

18" Safety Squat Bar Box Squats
60x10
105x5
145x5
195x3
235x3
275x3
315x1
355x1
395x1
425x1
455x1 PR+10lbs
480x1 PR+35lbs
431x5 PR+35lbs

Louie Deadlifts
295x3
325x3
355x3
385x3
415x3 PR+10lbs

Glute Ham Raises (Floor Version)
bw+5x8
bw+15x8
bw+25x8
bw+35x8 PR+1 rep

Roman Chair Back Extensions
bwx12
bw+50x12
bw+100x12

35 Minutes of Stretching

Comments: Very good workout. Squatting went great. Big PR on them and I know I had more in the tank but figured it would be best to save it since this is my first week back to the heavy stuff. Guess I got to up my speed work weights when I use the ssb now haha. Thanks ghr! Hamstrings were pretty beat from ssb box squats but I still made a PR on Louies. I thought about trying more weight but that last triple was tough. Now the rest of the workout had to deviate from my plan. No ghr or reverse hyper at the Y. There is a partner assisted glute ham developer (pretty much a ghr pad that is on the floor) from Legendary Fitness so I figured that was better than nothing. I put weights in front of it to keep it from sliding and pushed my feet into the wall. Definitely a lot more calf involvement with this version since there isn't anything to anchor my ankles. Very tough. I tried to rig up a reverse hyper using the roman chair and the cable stack but it didn't work so I went with doing some easy back extensions on it. I used the heavy medicine balls from Legendary Fitness (50lbs and 100lbs) for my weights. Finished up with stretching and refueled at home with three burritos from Chipotle.

June 06, 2011 - Extra Workout

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Ankle Weight Lying Leg Curls
11'sx250

Comments: Went with easy stuff. Might just stick to this. Might be dropping dips so that my shoulders can recover more from workout to workout.

June 05, 2011 - DE UB Deload

Dynamic Warm-ups

Close Grip Bench Presses
45x10
85x5
133x5
167x5
200x5

Parallel Bar Dips
bw+20x3
bw+55x3
bw+90x3
bw+125x3

Neutral Grip Incline Dumbbell Bench Presses
40'sx8
55'sx8
70'sx8
85'sx8

Bent Over Rear Delt Dumbbell Raises
25'sx12
45'sx12
65'sx12

41 Minutes of Stretching

Comments: Wow, 10 hours of quality sleep can sure improve ones demeanor by tenfold. Felt rested and no where near as achy. Workout was easy. Guess I'm back to the grind tomorrow. Not sure if I'm going to go all out on extra workouts for this cycle. Got the events for my next contest.

June 04, 2011

Walking - 32 minutes

Comments: Grumpy yesterday, grumpier today. Allergies combined with post contest stress symptoms (I truly hate physical manifestations of stress, especially when they are this delayed) makes things kind of rest. Had a lot of family over so I just went for a walk. Figure I'll do my last deload workout tomorrow.

June 03, 2011 - DE LB Deload

Dynamic Warm-ups

18” Box Squats
45x10
95x5
135x5
185x5
232x5
278x5

Safety Squat Bar Split Squats
190x5/5
220x5/5
250x5/5

Arched Back Stiff-legged Goodmornings
165x8
195x8
225x8
255x8

Pulldown Abs
30x12
75x12
120x12

35 Minutes of Stretching

Comments: Allergies even worse today. Felt achy everywhere. Nothing else to really say about the workout. It was a workout.

June 02, 2011 - Extra Workout

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Ankle Weight Lying Leg Curls
11'sx250

Comments: Easy stuff. This is going to be my low volume extra workout now instead of Mondays as I have class on this day for this semester. Allergies have just been awful this week.

June 01, 2011 - ME UB Deload

Dynamic Warm-ups

Barbell Push Presses
45x10
80x5
115x5
144x5
173x5

Close Grip Barbell Bench Presses w/ Slingshot
235x3
265x3
295x3
325x3

Bent Over Barbell Rows (straps)
135x8
165x8
195x8
225x8

Rope Cable Face Pulls
67.5x12
87.5x12
107.5x12

31 Minutes of Stretching

Comments: Hard to stay motivated with these easy, light workouts. Allergies (itchy eyes) on top of the heat wave makes for an unmotivated Craig. I did finally go to the gym. Entire back is still beat from the contest, especially my mid back. Crowded at the gym so I couldn't use most of my favorite things (like the power rack) for this workout but since it was light, it didn't matter. I hang power cleaned the weights for push press from bench stands. I used the same bench for my other pressing. Stuck having to take the weight from the unadjustable rack (like, 4-board starting height) but it was light day and I just wanted to be done with it. Rows were the hardest on my mid back (besides cleaning the weight). The rope attachment broke so I had to find another one for face pulls. Finished up with some stretching.

May 31, 2011 - ME LB Deload

Dynamic Warm-ups

Deadlifts
135x5
175x5
218x5
272x5
327x5

Harness Front Squats
175x3
205x3
235x3
275x3

Glute Ham Raises
bwx8
bwx8
bwx8
bwx8

Reverse Hyperextensions
120x12
210x12
300x12

38 Minutes of Stretching

Comments: More deloading. I've forgotten how draining a comp can be. The good news is that my grip and legs felt fine so I'm mostly recovered. Lower back is still beat to hell though. Easy workout but I was just drenched in sweat. I'm talking aquaman levels of sweat. The higher temps and low intensity workouts are making it very hard to keep my food intake high enough to maintain weight, not to mention I'm melting every time I go outside.