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.