September 09, 2011 - DE LB & September 10, 2011 - Events

September 09, 2011 - DE LB

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
145x3
195x3
245x3
296x3
296x3
296x3
296x3
296x3
296x3
296x3
296x3

High Heel Leg Presses
420x8
510x8
600x8
690x8
780x8 PR+10lbs & 3 reps

Pulldown Abs
75x12
105x12
135x12
165x12

42 Minutes of Stretching

Comments: Workout went well. I knew it would start out rough since I haven't done regular box squats much since coming back from injury. Add to that my right wrist was sore from Thursday's lifting. Felt good but the band tension was quite tough on my wrists. I'll get used to it again. Leg pressing went better than last week. I feel I'm going to be obliterating my old numbers on this in the coming weeks as my knees and hips get used to these again. Not much to say on the abs. Tons of stretching.



September 10, 2011 - Events

Dynamic Warm-ups

Sand Bag Carries
200x30'/240x25'/250x25'
250x72'/240x72'/200x72'
250x72'/240x75'/200x72'

Yoke
440x80' (drops at 40')
440x80' (drops at 40')
500x240' (drops at 40')

Keg Loads
240x1 to 51.5"
300x1 to 51.5"
350x1 to 51.5"
350x1 to 57"
350x1 to 59.5"
350x1 to 65"
240x1 to 51.5"/300x1 to 51.5"/350x1 to 51.5"

Comments: An unexpected event day. I got a text the night before the event training at the Stable was Saturday instead of Sunday. I got there late as I had to carry bags of cut up and wet carpet out of the garage. I didn't want to do too taxing a session as I wanted to see how axle clean and press would go for DE day and going for a max deadlift on Tuesday. It had rained a little but it started to dry up when I got there. I decided to do some sand bag carries. Jenkin's IronMind Sandbag had been left outside so it had some rain water in it as well. I purposely carried these low and bear hug style because I hate myself. Actually it made it harder to move fast and put more strain on the glutes, lower back and hamstrings. I didn't want to do another set but I had to to bring them back. Some cars pulled in and I had to decided whether to wait until they left or do my carries around them. I chose the later. I didn't want to call it after just one event (everyone else was leaving besides Mike and Matt). I did some short yoke runs with quick turn arounds. Hoping to work up to doing this with 700lbs in the future. By this point I was solo and rather than do stones by myself (and to stay lightish) I elected to do keg loads. Haven't played with them since early last year. Worked on setting a baseline PR for height with the 350lbs freak keg and then did a short series. Enough for today.