December 27, 2011 – ME LB & December 28, 2011 - ME UB

December 27, 2011 – ME LB

Dynamic Warm-ups

15” Block Pulls w/ Chains
No Chains
135x5
Add Chains (+70lbs)
135x5
Add Chains (+140lbs)
135x3
185x3
225x3
275x3
315x3
365x3
405x1
455x1
Added Straps
495x1
545x1
585x1 PR+15lbs
605x0
605x0
515x3

Sumo Stiff-legged Deadlifts
315x8
345x8
375x8
405x8
435x8 PR+3 reps

Seated Cable Rows (straps)
215x12
245x12
275x12
305x12 PR+1 rep

36 Minutes of Stretching

Comments: I figured this would be an interesting workout as far as how I’d recover from doing heavy yoke picks and decent weight on farmer’s walk just two days earlier. Went quite well. Hit a decent PR but got greedy and tried to go for a big PR and missed it twice. My strap on my left hand wasn’t secure on my lift with 585lbs which made it a bit tougher to lockout than it should have been so I figured that if everything was perfect, 605lbs would go up today. Nope. I was much closer on my first attempt which was why I wanted to give it another go. Really wore me out for the down set where every rep felt like my eyes were going to burst. First set of sumo sldls were super easy but the other sets were not. Scar tissue in my leg started to act up on my set with 405lbs. No pain, just felt like my hamstring was “itchy”. Got mad, added more weight and did another set of eight for a PR. Rows went much better this session. Stones must have worn the crap out of my rowing muscles last week. Quite a bit of stretching after that to end a late night.



December 28, 2011 - ME UB

Dynamic Warm-ups

12" Log Push Presses with Chains
No Chains
90x5
Add Chains (+28lbs)
90x5
Add Chains (+50lbs)
90x3
Add Chains (+72lbs)
90x3
Add Chains (+94lbs)
90x3
Add Chains (+116lbs)
90x3
115x1
140x1
165x1
190x1
215x1 PR+5lbs
225x0
185x3 PR+7lbs & 1 rep

Swiss Bar Floor Presses
215x5
245x5
275x5
305x5
335x2 (worst spotter ever)

Comments: Much like last week, I moved this workout up a day but in this case it was to allow more rest for event training since that will be on Saturday and not Sunday this weekend. Lower back was fairly tight. I got to the gym about 45 minutes later than I had planned. Made a small PR on log push presses against chains but I'll take it since my push press form has gone to crap and I'm rebuilding it. I might be even happier with the down set then I was with the single lift since I was working on resting the log each rep and had to work on my breathing. This was the end of the good portion of the workout as tons of new people just came in and crowded up the gym. Had to wait to do floor presses. Saw a guy doing one arm cable curls standing on a bosu ball I shit you not. Swiss bar pressing was going fine although it felt heavy in my hands (hands just worn out from yesterday) but my camera ran out of juice on my second to last set. I knew I needed a spot for the last set and none of the usual faces were around. I bit the bullet and asked two of the people that looked mature and seasoned. They agreed but then things went bad when they saw I was doing floor presses. They had no idea how to spot. The one guy decided to stick it out but the other got his "stronger" son to spot. The other guy did fine but that kid held on to the bar end and was actively lifting the weight! I was both mad and off balance and just racked it after two reps. Would have just severely injured myself if I continued the set. I did have to crack my back after that set. I was mad and then more people came in and there was no way I'd get to do my triceps exercise so I just packed it up and called it a night. Ugh, guess that'll teach me for going late to the gym.