August 30, 2011 - ME LB

Internet was back on yesterday afternoon, then it went out at night and now it is back on. Might go back out again.

Dynamic Warm-ups

18" Block Pulls
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x3
495x1
545x1
Added Straps
585x1
635x1
675x1 PR+25lbs
608x4 PR+36lbs & 1 rep

Sumo Stiff-legged Deadlifts
275x8
305x8
335x8
365x8

Glute Ham Raises
bw+5x12
bw+15x12
bw+25x12
bw+35x12 PR+2 reps

33 Minutes of Stretching

Comments: Great workout. Weights did feel heavy in my hands, still getting used to heavy pulling I guess. 18" is a tough pull for me as I get little leg drive, it is all back and it's still well below my knees. The most I've done in the gym has been 635lbs with 650lbs at a contest (unsure of actual weight as it was a silver dollar type lift) so this was a big PR and a step in the right direction. Just like with reverse band pulls, the down set felt even heavier but I pushed through. After three reps, Mike Kemper was calling for me to get another. That one was awful haha. Dropping the weight down for sumo stiff-legged pulls was a welcome change from the eye popping block pulls. Ghr's were stronger than last time. I got 11 on the last set but saddled back in and did another grinder to get my 12.

August 29, 2011 - Extra Workout

From the sound of things, it looks like the cable/internet/phone will be down until next week at my house. Balls. I'll have to upload any videos when it comes back.

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Did this after dinner rather than before like I usually do. Felt good after the chiro session. Definitely think it was a good decision to drop the split squats as they might be making it worse.

August 28, 2011 - DE UB

Well, the storm passed and no damage to our house. Some of our neighbors were not so fortunate. Good thing we got our trees trimmed the week before. Have power but cable/internet/phone are still out for now.

Dynamic Warm-ups

12" Log Clean and Push Presses w/ IW#1's Clinched
No Bands
90x5
90x5
Add Bands (+55lbs)
90x3
120x3
144x3
164x3
164x3
164x3
164x3
164x3
164x3
164x3
164x3

Swiss Bar Incline Bench Presses
100x10
130x10
160x10
190x10

Bent Over Rear Delt Dumbbell Raises
32.5'sx12
52.5'sx12
72.5'sx12
92.5'sx7

33 Minutes of Stretching

Comments: Pretty good lifting. Log stuff went better than last time, though my left shoulder was achy. I realized immediately that my weights for swiss bar incline were too light and adjusted them by 10lbs, with the assumption that I'd be doing an extra set anyways. Those went quite well. I forgot how much my rear delt db raises go down when I don't do them frequently. Going to have to do them like my pulldown abs stuff and work back up gradually. Should be fine with the increased back work from extra days and rows.

August 26, 2011 - DE LB & August 27, 2011 - Events (kind of)

August 26, 2011 - DE LB

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
65x10
105x3
Add Bands (+95lbs)
65x3
105x3
155x3
205x3
240x3
276x3
276x3
276x3
276x3
276x3
276x3
276x3
276x3

Safety Squat Bar Split Squats
235x5/5
265x5/5
295x5/5
325x5/5 PR+5lbs

Pulldown Abs
105x12
130x12
155x12

28 Minutes of Stretching

Comments: Not quite a speedy as I would have hoped on box squats. I think that had something to do with the heavy rows the day before. Not yet used to this setup. Split squats were not so hot either as my right ankle was bothering me. I'm probably going to drop these for now, maybe try wide stance leg pressing. Abs not quite used to the smaller jumps in weight so I had no success trying more weight. At least I have a starting point.

August 27, 2011 - Events (kind of)

Dynamic Warm-ups

Sandbag Carries
230x50'/230x50'/230x50'

Walking - 32.5 minutes

Comments: Another very lackluster event day. Lots of people and not much space. I did move the h-stone loaded up to 351lbs easy for like 60'. The heavens opened up and just waterfalls of rain fell down and that kind of ended events for everyone. Did the same thing as last week and went for a walk.

August 25, 2011 - ME UB

Event training this weekend could be tough. Could be rain all this weekend and with the hurricane making land fall late Saturday, it could be impossible to travel anywhere, especially with Virginia in a state of emergency.

Dynamic Warm-ups

Barbell Strict Presses w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x5
Add Chains (+72lbs)
45x3
Add Chains (+94lbs)
45x3
Add Chains (+116lbs)
45x3
70x3
95x1
120x1
145x1
170x1
190x1 PR+5lbs
160x3 PR+5lbs

Close Grip Barbell Bench Presses
155x8
185x8
215x8
245x8
275x8 PR+3 reps

Bent Over Barbell Rows (straps)
195x12
225x12
255x12
285x12

41 Minutes of Stretching

Comments: This was to be an interesting workout. The most I had pressed during my injured downtime was just over 190lbs and that felt heavy as crap. Left shoulder was achy doing the warm-ups but I went forward as planned. I was aiming for just a small PRs on strict pressing with chains due to my down time and I got them both. The best news was not painful cramping in my abs or lower back so I'd say my oblique is probably fully healed or close to it. I used low numbers for benching for two reasons: 1) I felt like crap benching the last few weeks, light weights felt heavy in my hands and 2) I haven't done reps over 5 on bench since like high school when I was younger and dumber. Needless to say, I crushed the four planned sets easy. I was debating going for another set as I was the only person in the gym but then a friend arrived just in time to spot (just in case) so I did another set. Moved on to rows. My goal was to match an old PR when I was doing much higher reps on rows and also using a ton more body language. I knew that would be tough since I was used to lower reps and had just started back. It was tough but I did it. Obviously I had a ton of stretching to do after missing out on it last workout.

August 24, 2011 - Extra Workout

Other than feeling sore from yesterday, I feel fine. That's good. Sounds like the AM WSM contests are getting more info posted. I'll await confirmation on them though. I like some of what I hear but dislike more than I like.

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Broke this workout up due to my night class. Did walking before and band stuff after.

August 23, 2011 - ME LB

I have video of the entire workout (minus deadlift warm ups) but my video editting program was giving me fits this morning. I'll add it to this log entry when I have time later. Experienced my first earthquake today. Also, WSM has been moved back 5 days. Just keeps getting better and better haha.

Dynamic Warm-ups

Deadlifts w/ IW#2's dbl
No Bands
135x5
185x5
225x3
Add Bands (+113lbs)
165x3
205x3
255x3
295x3
345x3
385x1
435x1
Added Straps
475x1
515x1
560x1 PR+10lbs
505x3

Wide Grip Romanian Deadlifts
305x10
335x10
365x10 PR+10lbs

Glute Ham Raises
bw+5x12
bw+15x12
bw+25x12 PR+5lbs
bw+35x10 PR+2 reps

Comments: My plan had been to do deadlifts up to 81% but said screw that and decided to go all out on band pulls. Last time, I didn't know the band tension until I had finished lifting so this time I had the numbers and adjusted my warm-ups. I'll be honest, I didn't feel to hot doing the warm ups. My grip strength is a tad down as I had to strap up a set earlier than I had planned. That usually comes back fast though so not worried. The bar did some reverse rappelling on the way up with 560lbs. Got quite a cramp in the back of my neck from the effort. On the down set, I forgot to factor in the band tension for 90% so it was a very tough set. I liked it haha. Wide grip rdl's felt good, grip felt good on these. Ghr were quite tough, probably from all the reps of rdl's. I didn't have time to stretch besides my calf muscles. Had stuff to do. Feels good to actual work hard again.

August 22, 2011 - Extra Workout

Looks like the show I was looking to do in February is going to be way too light. Maybe something will come up in January or I'll be just doing my thing until March.

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Actually had work to do. Perfect weather outside for walking today. I figure that I'll try to get a decent walk in and do the band rep stuff for upper body on my extra workouts. First week back at 100% starts tomorrow.

August 21, 2011 - DE UB

Dynamic Warm-ups

12" Log Clean and Push Presses w/ IW#1's Clinched
No Bands
90x5
90x5
Add Bands (+55lbs)
90x3
117x3
137x3
157x3
157x3
157x3
157x3
157x3
157x3
157x3
157x3

Swiss Bar Incline Bench Presses
95x5
125x5
155x5
185x5
215x5

Rope Cable Face Pulls
80x12
105x12
130x12

31 Minutes of Stretching

Comments: Had a deep soreness in my delts and glutes from yesterday's farmer's walk runs. Some new stuff for this workout. I've done log pressing from the rack with bands for speed work before but never doing a clean. I used two benches to rest the log. I just cleaned the first rep because my I have more issues with pressing multiple reps from the chest. I felt awful warming up on the log and nearly got spanked on the first work set. I got better. I'm sure I'll improve on these with time. For swiss bar incline, I just used my z press weights but that turned out to be too light for what is supposed to be 90% of my normal working weights so I did another set. Sets my base PR for this lift. Face pulls started out great but then the cable broke. Sucks, going to have to find a substitute lift in the meantime or completely replace it and use bands for face pulls on extra workout sessions. Probably going to use rear delt dumbbell stuff.

August 19, 2011 - DE LB & August 20, 2011 - Events (kind of)

August 19, 2011 - DE LB

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x3
Add Bands (+95lbs)
60x3
105x3
155x3
205x3
235x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3

Safety Squat Bar Split Squats
200x5/5
230x5/5
260x5/5
290x5/5

Pulldown Abs
85x12
110x12
135x12
160x12

33 Minutes of Stretching

Comments: I went a bit ahead of schedule in doing my DE workout as normal (besides keeping assistance at 90%). Other than some pain (tolerable and occasion when doing ssb box squats) on my left side it went alright. I also made a change by doing triples instead of doubles. I figure the increased reps and time under tension will do me some good, especially when I do this for overhead work. Not much to say about the assistance stuff.

August 20, 2011 - Events (kind of)

Dynamic Warm-ups

18" Pick Farmer's Walk
186x140' (turn at 70')
226x140' (turn at 70')
276x70'
246x70'

Walking - 32.5 minutes

Comments: I didn't do much. I did move some other stuff around like the frame and the h-stone but not for very far. More or less just moving things around for the other guys and getting things set up for Mike. Went for a walk to at least get some work in for the day. Next week, it will be for real. I hope.

August 18, 2011 - ME UB (WiaW)

Dynamic Warm-ups

Barbell Strict Presses
45x10
70x5
95x5
119x5
143x5
167x3
191x1

Close Grip Barbell Bench Presses
185x5
215x5
245x5
275x5

Bent Over Barbell Rows (straps)
165x12
195x12
225x12
255x12

32 Minutes of Stretching

Comments: Yeah, I'm definitely not ready for 100% on the main stuff just yet. All the pressing felt heavy. I need to break in to it. I felt light headed on my sets of five for overhead. With benching, I actually haven't tried for a max set of five since my bench was just over 300lbs, so rather than base my weights off of 90% of my best, I just used my best. Rows actually went well. Didn't need to do too much stretching this session.

August 17, 2011

I'm thinking that unless I feel like I can tear people in half by the end of September, I will just keep hammering away in the gym and keep event training as fun stuff/form work/medleys. Really the main reasons I would like to go to Nats is to experience it as well as qualify for the amature Arnold. Taking time off would mean no comps until February 24, 2012 (Brute Strength Gym contest) as Curtis is not doing Battle at the Barn in 2012. As per my thoughts yesterday, I'm going to go ahead with my option of two weeks with a possible change in that I would be starting back at DE work this week. Really no reason to push at a single on a speed day. Just have to see how tonights training leaves me.

Walking - 32 minutes

Comments: My hamstrings were really sore from the day before. Hips were a close second. Walking made them feel a bit better.

August 16, 2011 - ME LB (WiaW)

After today's workout, I realize I might need a few more weeks to get back to heavy singles. I have three ideas; one is to carry on as normal. two is to do two more weeks adding a single with a 9% and three is to do three more weeks but use 5/3/1 percentages (using 90% as max and doing weights of 85%, 90% and 95% of that). I'd be doing that for deadlift and strict press only. Input would be appreciated. I will be going back to doing my assistance work and DE days as normal starting next week if everything continues to go well.

Dynamic Warm-ups

Deadlifts
135x5
185x5
225x5
281x5
338x5
393x3
450x1

Arched Back Sumo Stiff-legged Deadlifts
255x5
285x5
315x5
345x5

Glute Ham Raises
bw+5x12
bw+10x12
bw+15x12
bw+20x12 PR+2.5lbs

36 Minutes of Stretching

Comments: Continuing onward. My form felt off on deadlifts. Might be from using the stiff power bar at the Y. Actually a tough workout. Had to use the floor ghr setup which is really tough. Lot of stretching for my hamstrings and calves.

August 15, 2011

This is going to be one of those entries where this section is super long and the comments are literally a word or two. I think my recovery is going well. I had my first post event training chiro session and there were a lot of "pops". Definitely adds credence to events being harder on the body than gym lifts. Still got to hold back on my training for another week. This week is 90% on assistance and 72% for main lifts. Weekend event training is going to be a bit harder to gauge. Getting used to the strawberry flavored weight gainer. Just feels like I'm drinking Starbursts now. Moving my training days around a little to prepare for my new night class schedule. I am making some changes to my upper body training. Benching exercises are going to be my secondary lifts with my max effort lifts being strict press, strict press with chains and push press. I'll be using a barbell, log and axle for my rotation. Benching assistance lifts will be slingshot bench, cg bench and swiss bar floor press. Replacing swiss bar z presses with swiss bar incline presses (see how long I tolerate incline haha). The biggest change is doing push pressing on my DE day instead of benching. I will clean the implements (using log and axle, like I'm using ssb and barbell for box squats). On the competition front, I am uncertain. I'm not aiming for the Las Vegas show now since the shield carry event is now a conan's wheel. Three bad events for me (with one that 9 times out of 10 makes me pass out), isn't worth it. So that leaves me with either doing a different contest with the hopes of qualifying for Nats or waiting until next year to compete. I don't want to get ahead of myself so I should just wait and see how my body takes these next few weeks. I have time to make a decision.

Walking - 31.5 minutes

Comments: Walking. My hips were tight before the chiro session and felt good after so I decided to walk. Might just do the high rep stuff once a week now because walking is good.

August 14, 2011 - DE UB (WiaW)

Weight is back up about 4lbs or so. Feeling really beat from yesterday's events. I must say that it is tough training with a world class athlete. Even at my best, he totally eclipses me. I guess I just got to keep trucking along.

Dynamic Warm-ups

Close Grip Bench Presses
45x10
85x5
133x5
167x5
200x5
233x3

Suspended Swiss Bar Z Presses
70x5
100x5
130x5
160x5

Rope Cable Face Pulls
65x12
90x12
115x12
140x12

45 Minutes of Stretching

Comments: I felt sore and stiff everywhere. Especially in my biceps and legs. Pressing strength is taking its sweet ol' time coming back. Had to do a lot of stretching.

August 12, 2011 - DE LB (WiaW) & August 13, 2011 - Events

August 12, 2011 - DE LB (WiaW)

Dynamic Warm-ups

18” Box Squats
45x10
95x5
135x5
185x5
232x5
278x5
325x3

Safety Squat Bar Split Squats
160x5/5
190x5/5
220x5/5
250x5/5

Pulldown Abs
70x12
95x12
120x12
145x12

37 Minutes of Stretching

Comments: Again, nervous going into this workout. Not because of how last time went but because my right side of my lower back and abs was sore and I wasn't sure why as I didn't do anything the day before. The chiro session didn't alleviate that either. However, nothing bothered it during the workout.

August 13, 2011 - Events

Dynamic Warm-ups

Bigg Dogg Strongg H-Stone Carries
300x180' (turn at 90')
300x180' (turn at 90')
300x180' (turn at 90')
300x200' (turns at 50')

Yoke
450x75'
450x75'
450x75'

Frame Drags
570x70'
570x70'
570x70'

Sled Walk
255x360' (turn at 180')

Comments: I was going to start back on events next week but since it sounded like a lot of people would be down in York, I went against my better judgement and comfy bed to go train/help out. We experienced every season (excluding winter) while training. The down pour made it tough to do much until it passed. Jenkins did a lot of sick work but I'm sworn to secrecy on what that entails. H-stone keeps slipping in my fingers, going to try some type of gloves or something. Yoke felt easy and I would have done more sets but I was in the way. Frame drag was interesting in that it was too slick early in the workout to move it empty where as after the rain dried, it was quite easy. Turns out the frame is 570lbs empty. Keeps growing if you ask me haha. I saw Jenkins doing some sled walking for recovery purposes so I did it too. Felt good to be back hanging out and doing events. I hate that I got sun burn on a rainy day though.

August 11, 2011 - Extra Workout

I'm somewhat excited to be lifting a bit heavier weights now. I'm even entertaining the idea of competing in Las Vegas in early October in the first WSM amature shows. Just have to wait and see if I'm back to 100% by September 15. Of course also costs. Fingers crossed.

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: Did this after eating a punch bowl full of meat, rice, veggies and salsa. Guess my appetite is coming back to me haha.

August 10, 2011 - ME UB (WiaW)

Opened my weight gainer last night and found out that I accidentally ordered strawberry cream flavor instead of double chocolate. Now I have 21lbs of strawberry cream flavored weight gainer. Balls.

Dynamic Warm-ups

Axle Push Presses
75x5
110x5
137x5
165x5
192x3

Swiss Bar Floor Presses
150x5
180x5
210x5
240x5

Bent Over Barbell Rows (straps)
135x12
165x12
195x12
225x12

39 Minutes of Stretching

Comments: I think this went better than last week. I noticed that my wrists didn't hurt holding the axle. Triceps are definitely still lagging from time off but hopefully that will come back as I ramp the weights up again. I made some changes to my supplementary lifting, dropping 4-board and incline dumbbell for now and adding in more swiss bar pressing. I've only done swiss bar floor presses once before. Felt awkward but I know it will get better with time. Left bicep was a little sore on rows but I think that was because I gripped it wrong on the one set.

August 09, 2011 - ME LB (WiaW)

Dynamic Warm-ups

Deadlifts
135x5
185x5
225x5
281x5
338x5
393x3

Arched Back Sumo Stiff-legged Deadlifts
225x5
255x5
285x5
315x5

Glute Ham Raises
bw+2.5x12
bw+7.5x12
bw+12.5x12
bw+17.5x12 PR+2.5lbs

43 Minutes of Stretching

Comments: Hammies were tight so I was sllightly concerned with how lifting would go. Happy to be putting weight back on the bar. Ghr's felt better than last time. I actual felt kind of happy or at least in a good mood. I haven't felt positive lifting since this injury so I guess I'm getting better and returning to a better state of mind.

August 08, 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: Did this stuff late. To be honest, I didn't really keep track of the reps as I was doing these while watching tv with my brother. I was laughing so hard I started sweating so I may have done an extra 10 or 20 reps on some of these haha. Haven't had a good laugh in a while and it was most welcome.

August 07, 2011 - DE UB (WiaW)

I decided to weigh myself today and I'm down a little over 11lbs. Oh well. My plan for training is to up the weights on assistance lifts by 10% each week and on the main lifts add a set. This week I'll add a triple (63%) and then the next a single (72%).

Dynamic Warm-ups

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

Neutral Grip Incline Dumbbell Bench Presses
45'sx5
60'sx5
75'sx5
90'sx5

Rope Cable Face Pulls
45x12
70x12
95x12
120x12

40 Minutes of Stretching

Comments: My glutes and hamstrings, especially my left one, were stiff and tight today. Not sure if it was DOMS from lifting or getting into a car last night. Either way, kind of sad getting sore from such little effort. Got to get back in to peak form. Just did my thing, nothing too stressful. Lots of stretching for my legs.

August 07, 2011 - DE LB (WiaW) & August 08, 2011

First off, my congrats go out to my friend and occasional training partner Mike Jenkins on qualifying for World's Strongest Man today in Poland. I'm still going 3 times a week to the chiro. Hopefully I can get it down to once a week soon. My right hip keeps shifting.

August 07, 2011 - DE LB (WiaW)

Dynamic Warm-ups

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

Safety Squat Bar Split Squats
130x5/5
160x5/5
190x5/5
220x5/5

Pulldown Abs
50x12
75x12
100x12
125x12

37 Minutes of Stretching

Comments: Incredibly nervous going into this workout. Last time, I reinjured myself and had to start over again. A lot depended on getting through this workout with no issues. Honestly, I would have been beside myself with frustration if I failed like last time. So very happy to say that I did it with no issues. Quads were really sore doing this workout. It's coming back.

August 08, 2011

Walking - 34 minutes

Comments: Took a lot of effort to wake up at a decent hour and by that I mean 11:30. Incredibly humid. I was going to lift but I'll save that for tomorrow when I'm not so rushed.

August 04, 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: Fairly tired doing this workout. Long day, lack of sleep. More concerned about the next actual gym workout since last time I didn't "finish" it and had to start over. Hopefully this will be different. A lot hinges on me "getting better".

August 03, 2011 - ME UB (WiaW)

Not sure how I'm going to work my third week. I might make that a light week as well. I'm in no rush. I guess I'll just have to play it as it comes.

Dynamic Warm-ups

Axle Push Presses
75x5
110x5
137x5
165x5

Close Grip Barbell 4-Board Presses
165x5
195x5
225x5
255x5

Bent Over Barbell Rows (straps)
110x12
140x12
170x12
200x12

31 Minutes of Stretching

Comments: Certainly didn't feel as energetic as yesterday but I can't complain. I didn't feel too stable on anything but then again, upperbody stuff seems to leave me the fastest when I take time off. Also the chiro session before hand could have fatigued my back muscles.

August 02, 2011 - ME LB (WiaW)

You know, at this point, I would have thought that I'd be starting my prep for Nationals. It happens. I've made changes to my routine. I've dropped some lifts. No more good mornings or reverse hypers. I'm sticking to just log and axle for overhead lifting. I'm including sets of 8 and 10 for my supplementary exercises. Just three lifts a day instead of four. I've increased the volume of the third exercise to make up for it though. The plan is two weeks of baby weight then back to heavy stuff but that might be difficult as that week, Max Fitness would be closed so I might have to plan around that.

Dynamic Warm-ups

Deadlifts
135x5
185x5
225x5
281x5
338x5

Arched Back Sumo Stiff-legged Deadlifts
180x5
210x5
240x5
270x5

Glute Ham Raises
bwx12
bw+5x12
bw+10x12
bw+15x12

26 Minutes of Stretching

Comments: This actually felt better than the last time I started back at the weights. There were times that the weight for the deadlifts felt weightless. Hamstrings were tight but not as tight as last time when it came to sumo sldl. Ghr's were a higher intensity than the rest of the workout lifts as I was lazy. Actually matches my PR but I haven't done sets of 12 on them in a while.

August 01, 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: Feeling quite good, no aches in my spine but some occasional stiffness in the muscles, probably due to inactivity. My blood pressure was elevated from being sick so that might explain why I felt tired the past week, you know, besides having difficulty breathing that is haha. Back to gym lifting (super light) tomorrow.