December 16, 2011 - DE LB & December 17, 2011 – Events

December 16, 2011 - DE LB

Dynamic Warm-ups

Deadliftts w/IW Super Mini SB's dbl
No Bands
135x5
225x2
Add Bands (+195lbs)
135x2
185x2
235x2
285x2
325x2
382x2
382x2
382x2
382x2
382x2
382x2
382x2
382x2
382x2
382x2

Hammer Strength Uni-Lateral Leg Presses
465x12
515x12
565x12
615x8

Modified Glute Ham Raises
bwx12
bw+25x12
bw+50x12
bw+75x9 PR+5lbs

37 Minutes of Stretching

Comments: This was a tough one. Deadlifting was not fun. This was more band tension than I really wanted but I had to make a compromise from using the one I want due to the convenience of this setup. The one I would like to use involves lots of dumbbells and plates while this one just needed the rack. Tried doing the sets with a double overhand grip but on the first set, I knew it would be asking too much of my hands. I didn't use straps and elected to go alternated grip, which feels really weird after not doing it for so long. Leg pressing I just did lazy strength but throwing on some plates rather than going for my actual starting weight. I felt better than last time but I need to drop the weight back down so I can get in the reps. Finished up with glute hams and stretching.



December 17, 2011 – Events

Dynamic Warm-ups

12.5" Log Clean and Push Presses (one clean)
120x5
140x5
165x3
180x5
210x5
235x8

Tire Flips
860x1
860x1
860x6
860x6
860x1

Atlas Stones
No Tacky
240(18”)x3 to 57”
324(20”)x1 to 57”
354(20")x1 to 57"
Added Tacky
385(20")x1 to 57"
427(20")x1 to 57" PR+6"
452(22")x1 to 57" PR+6"

Comments: Apparently I had gotten a text message Friday morning about a change in event training this weekend. I didn't check my phone until late at night after my DE LB workout. Events were going to be Saturday, not Sunday. Crap, so much for sleeping in today. I made it down to the Stable and had a plan this time. No stupid crap like last week. It was also nice to see some familiar faces. First up was log pressing. I'm running a 5/3/1 thing for log so this would be the first run through. Joe's log is slightly larger in diameter than mine and weighs 7lbs more. I forgot about the fact it weighed more on the first set as that was only supposed to be 110lbs. I'll remember next time. Didn't feel too bad. More stupid math came up when I went for my second work set and realized the weight felt off on the pick. I had forgotten to change the weights on the far end. Ugh. The money set, IE, the one that counts was an eyeopener to be sure. I felt wobbly and my triceps were definitely feeling the heavy Thursday workout. This was about what I wanted on this so it is a good start. Next I moved on to tire flips. I was going to do three sets of five but since just about everyone was leaving (I guess they were there earlier than me) I decided to drop it down to two sets of six (three down, three back). Did two singles to feel out the tire. Went slow on the first set and a bit faster on the second. I slowed down on the last three though as I got out of my grip groove. Not as much pop as usual and I blame that on doing the speed pulls the day before. Did another single to prop it back up as I forgot I was done after the second set to put it away. Moved on to stones. My goal here was to hopefully PR on my best stone to 57" (our high platform). This was my second time using the Shaw Strength Stone Sleeves. I learned that they do not work so well for no tacky stone lifting haha. Could also be all the dirt on my hands from the tire flipping but I really had to wake up to rip those no tacky stones off the ground. Put on my new batch of Spider Tack and made my previous PR look like a toy. Next stone up was the 427lbs stone. A bit tougher but got it as well. I figured that since I was probably not going to do stones the next two weeks (home training for Christmas, got over plans for New Year's training) that I'd go after my first baby, the 452lbs stone. A little tough on the lap but just straight up killed it to the platform. Great way to end the day of training and good start to my prep for Viking Fest.