December 31, 2012 – Day 1, Week 5

Dynamic Warm-ups

1) Strict Presses – Up to several sets of 235×3

2) Barbell Close Grip Bench Presses – Up to 290x2

3) Neutral Grip Pullups – bw+25x3x6

4) Parallel Bar Dips – bw+110x2x8

5) Chinups – 75 reps total

6) 3" Thick Bar Curls – 80x3x8 (5 sec negatives)

7) Isometric Abs

32 Minutes of Stretching

Comments: Back at it after the deload. With the Y closed tomorrow, I moved this workout up to today. Got most of the workout done before the Y closed at 4:00 and finished up the rest at Jenkins’. Overhead was flying up today, only issues came with lockout on some reps. Quite pleased with how these went. Went right in to some benching. A little rough on the first set but just plain crushed it on all the sets. Dip belt was being used so I took one of the ab slings and wrapped it around my neck to attach weights for neutral grip pull-ups. Certainly made them harder than they should have been but I was going against the clock. Dip belt was free after that so I could get in my dips right before the Y closed. Starting to get challenging again. Went over to Mike’s to finish the workout so a bit of a break in-between (drank a shake and ate some almonds). I was not looking forward to the chin-ups with the short rests. Goal was 75 reps total. Got a bunch on the first set but I suck at endurance and I ended up just get a few reps until finish. Tried out the new thick bar for curls. Figured since an axle isn’t that thick compared to my hands that this would be better suited for me, especially with it being the same handle thickness as my circus dumbbell. Strange using that thick of a bar. Finished up with abs and stretching.

December 28, 2012 – Day 3, Week 4 & December 29, 2012 – Day 4, Week 4

December 28, 2012 – Day 3, Week 4

Dynamic Warm-ups

1) Savickas Presses – Up to a few sets of 120x3

2) French Presses – 70x3x15

3) Band Pull-Aparts – 3×12 w/ Monster Mini Band

4) IYT’s – 5’sx3x12

5) Rope Cable Face Pulls – 90x3x10

6) Incline Tate Presses – 30’sx3x12

7) Hanging Leg Raises – 3×15

25 Minutes of Stretching

Comments: Been trying to keep food intake high with handfuls of raw almonds throughout the day. Had pizzas a top of dinner the past two days. Easy stuff again. Like speed work for the z-pressing. Not much changing for most of this workout as it is already a light one for assistance to begin with. I've been doing the I's wrong so this was the first time doing them correctly so that was an interesting challenge. Moved through this as quick as I could to finish up the workout.

December 29, 2012 – Day 4, Week 4

Dynamic Warm-ups

1) Deadlifts – Up to several sets of 365x1

2) Dumbbell Shrugs – 90’sx2x15

3) Bent Over Dead Stop Rows – 165x2x5

4) Glute Ham Raises – bwx3x8

5)  Farmer's Walk – 232x100’

6) Atlas Stones – 315x6 (58”)

Comments: Was going to be training at IronMill to shoot some video for my next article but we were snowed in when I woke up so not happening this weekend. Snow let up around noon so I was able to do some shoveling and make it out for the last deload session. New deadlift jack at Catalyst so happy about that. Worked up to speed pulls with 365lbs. Just dropped the weight from lockout to cut down on fatigue and to make me pull faster (if that makes sense). Last one felt perfect. Light weights and less sets made the assistance stuff go by quickly. Should have done something to warm-up for farmer's as going right in to it was kind of rough. Out of good tacky and the stone was really cutting into my stomach and thighs. Easy but not digging the pain. Might just have to skip that stone from now on haha.

December 26, 2012 – Day 2, Week 4

Dynamic Warm-ups

1) Squats – Up to a few sets of 300×3

2) Olympic Pause Squats – 235 for sets of 6

3) Weighted Crunches – 100x3x12

4) 12″ Log Cleans – 176x2x5

5) Land Mines – 25x4x8

27 Minutes of Stretching

Comments: While the weights are easy this week, I am still working hard. Attacking the weight problem with more food. Adding in bowls of homemade chilli and almond butter sandwiches in-between my usual meals and weight gain shakes. Quite glad this was an easy workout. While the weights felt light, I felt off. I broke in to a cold sweat starting the working sets on the squat. Not sure what was going on there but I pushed onward. Same deal as last time with the rests (except after the last set of squats). Workout was quick.

December 24, 2012 – Day 1, Week 4

Dynamic Warm-ups

1) Strict Presses – Up to several sets of 165×3

2) Barbell Close Grip Bench Presses – 200 for sets of 3

3) Neutral Grip Pullups – bwx3x6

4) Incline Chest Supported Dumbbell Rows – 45’sx2x12

5) Incline Curls – 20’sx3x8

6) Isometric Abs

32 Minutes of Stretching

Comments: After so many tough weeks, starting a deload week. Good timing with my schedule being out of whack with the holidays. Hard to get excited for a purposely easy workout. Some aches in my shoulders and biceps but everything was super easy. Took about a minute rest between each set and each exercise so I got done quick. Part of it was just to keep it interesting and the other bit was that the gym was closing soon. Went home to stretch.

December 18, 2012 - December 22, 2012

December 18, 2012 – Day 1, Week 3

Dynamic Warm-ups

1) Strict Presses – Up to several sets of 245×1

2) Barbell Close Grip Bench Presses w/ 50lbs of Chains – 275 for sets of 3

3) Parallel Bar Dips – bw+105x3x6

4) Neutral Grip Pullups – bw+10x5x8

5) Incline Chest Supported Dumbbell Rows – 85’sx3x12

6) Chinups/Incline Curls – bw/30’sx3x8/15

7) Isometric Abs

28 Minutes of Stretching

Comments: Felt confident this time going in to this workout. I tend to do better with singles. Much harder to screw up on them. Played around with hand spacing on these to find where I am strongest. I think my hands were too wide last week. None of the reps this week or last have felt like that first week of triples with 225lbs. Did the warm-up set on benching like last time. Rushed these a bit, especially the last set as I had some kid (who I don’t think was all there) try to strip down my weights. The reps still felt good though it is definitely getting tougher. Dips are still going strong. I did more warm-up sets than last time to get ready for the big weights. Neutral grip pullups were quite tough with the increase in reps. Incline chest supported rows were good too. The superset came back with a vengeance this time. Same reps for chins but more reps on the curls. Overall, I’m enjoying the feeling the extra volume is having on my upper back. Finished up with the iso holds.

December 19, 2012 – Day 2, Week 3

Dynamic Warm-ups

1) Squats – Up to several sets of 450×1

2) Olympic Pause Squats – 325 for sets of 6

3) Weighted Crunches – 100x3x12

4) 12″ Log Cleans – 230x3x5

5) One Legged Romanian Dumbbell Deadlifts – 90’sx2x3

6) Land Mines – 25x4x8

26 Minutes of Stretching

Comments: As with the pressing, I felt good going in with the singles on squats. Can put all my focus on just one rep. I was also working on hand spacing for these as well, trying to find the setup that felt the best. Weight was light for the pause oly squats but again fatigue struck. First set felt tougher than the last time but I was in control. Back relaxed on one of the reps of the second set which made it really tough to recover. At this point, the crunches are just there. Active rest if you will. Log cleans again as my next possible contest has log press. Feeling much easier this time, no exhaustion at all. Dumbbell deads were good but quite a bit tougher than last time. I still did them with no rest between sets but it was quite challenging to do so. Landmines finished up the workout and I did them in between putting weights away.

December 21, 2012 – Day 3, Week 3

Dynamic Warm-ups

1) Savickas Presses – Several singles with 200

2) French Presses – 110x3x15

3) Band Pull-Aparts – 3×12 w/ Monster Mini Band

4) IYT’s – 5’sx3x12

5) Rope Cable Face Pulls – 90x3x10

6) Incline Tate Presses – 50’sx5x13

7) Hanging Leg Raises – 3×15

28 Minutes of Stretching

Comments: This workout is starting get serious, at least with the z-presses and tates. Pressing was quite easy still. Only issue was on one set where the weight got out in front of me and made for a tougher than usual lift. French pressing was quite exhausting, with noticeable fatigue on the last few reps of each set. Unsure if this is from the heavy pressing this week and not recovering enough or what. As last time, I tried to keep the rests shorter than last time. On band scap stuff I tried gripping the bands closer to make the tension greater. Tates were markedly tougher this time with the increased weight and reps. Guess I should have kept my mouth shut about them being really easy last time haha. Finished up with some easy leg raises.

December 22, 2012 – Day 4, Week 3

Dynamic Warm-ups

1) Deadlifts – Up to 495 for many sets of 3 with short rest

2) Dumbbell Shrugs – 165’sx3x15

3) Bent Over Dead Stop Rows – 295x3x5

4) Glute Ham Raises – bwx3x8

5) Frame Carries – 610 for sets of 100’

6) Atlas Stones – 385 for sets of 6 (58”)

Comments: With how things went last week and with my deadlift max down quite a bit, this workout had an adjustment. No heavy triple this time, just many many sets of three with 495lbs. Best these have felt though. Probably has a lot to do with not doing a heavy triple beforehand as well. Went to Jenkins right after this to continue the workout. Shrugs were good but way tougher than last time. I’d used the heaviest pair at the gym and I thought they were only 150lbs so quite big jump from last time. My bad. Did several warm-ups for the rows. Feeling better with these. Glute hams easy but still feeling some tension in my right hamstring. Next was farmer’s but I figured it would be easier to just use the heavy frame for carries. Did these outside where it was close to freezing and high winds were howling. This plus the thick handles made it interesting. Still easy enough. Stones were tough. I didn’t want to go another round with our dirtiest stone so I went up to the next weight, the 385lbs. Every reps was hard fought. The tapes slid off my right arm halfway through so I had to ditch it. Got some nice bruises now. I was supposed to do another event but I was running late to a family engagement and had to leave.

December 15, 2012 – Day 4, Week 2

Dynamic Warm-ups

1) Deadlifts – Up to 560×1 (supposed to a triple)

2) Deadlifts – 495 for sets of 3 with short rest

3) Dumbbell Shrugs – 140’sx3x15

4) Bent Over Dead Stop Rows – 285x3x5

5) Glute Ham Raises – bwx3x7

6) Sled Drags – 670 for sets of 77’

7) Atlas Stones – 365 for sets of 6 (58”)

8) Yoke – 750 for sets of 50’

Comments: I wasn't as nervous as I was this time last week as I knew the workout was doable. Perhaps that confidence was to my disadvantage. Same plan as last time, just earlier in the day. Had a bad case of indigestion during this workout. I was feeling alright warming up, just a tad slower than last week. Only got a single with the heavy triple. Couldn't budge it for another rep. Can't tell you how angry and defeated I felt. A heart-breaker moment if there ever was one. Almost killed the whole workout. Took a lot of willpower to keep it together and continue. You can imagine how worried that had me for the sets with 495lbs. The first set felt like death but some how I continued and did set after set after set. Just about vomited doing the last rep of the last set. Shrugs were still pretty easy. Had to use the plate loadable handles since the gym only goes up to 120's. Noticeably tougher but still really easy. Beat feet over to the other gym after the shrugs. I was solo again as Jenkins wasn't feeling well. Did several warm-ups for the rows. No issues in my arms this time. Glute hams were pretty much the same as last time. Kind of thankful for that as my right hamstring was really hating me at this point. Sled drags were on the menu for tonight. Loaded up the prowler with a lot of plates and pull on the turf. Went down and then back for about 77' total. Not bad, my foot work was good. Coming back was noticeably harder than the first leg. No help again for stones so I just used tape this time. I knew that 335lbs would be way too easy so I wen with the 365lbs stone. The thing has got to be the worst stone to lift. The thing was poorly cured and was never sealed so it is just covered in dirt and dust, with pieces of concrete coming off of it. Despite all of that, it was really strong lifting. I would never have thought that my stones would still be this strong after the vicious deadlifting. I looked like I had belly flopped into freshly poured cement by the time I was done. Much easier clean up this time and already had the yoke ready to go. Did picks to warm-up. No quad cramping this time but my knees were sore. I did the two runs with 750lbs without issue. First run was tough but the second was much easier. Almost as long of a workout as last time. Went home and ate seven t-bone steaks.

December 14, 2012 – Day 3, Week 2

Dynamic Warm-ups

1) Savickas Presses – Many singles with 185

2) French Presses – 100x3x15

3) Band Pull-Aparts – 3×12 w/ Monster Mini Band

4) IYT’s – 5’sx3x12

5) Rope Cable Face Pulls – 90x3x10

6) Incline Tate Presses – 45’sx5x11

7) Hanging Leg Raises – 3×15

24 Minutes of Stretching

Comments: I knew what to expect this time with this assistance based workout. Left shoulder has felt a little off since Monday and I had an adjustment done on it yesterday that seemed to make it feel better for a while. Z-pressing started off a little rough with the working weight. Actually getting a sweat going this time. I made a correction by tensing a few seconds before the press and that made it much smoother. French presses went better than last time. Decent pump from these and less elbow irritation. Took shorter rests than last time. Most of the workout was the same from last week so I tried to take shorter rests periods than before while still putting in the work. Tates were stupid easy this time, shockingly so I'd say. Guess I'm a quick learner. Finished up with leg raises. Stretched a little to finish the day.

December 11, 2012 – Day 1, Week 2 & December 12, 2012 – Day 2, Week 2

December 11, 2012 – Day 1, Week 2

Dynamic Warm-ups

1) Strict Presses – Up to several sets of 235x2

2) Barbell Close Grip Bench Presses w/ 50lbs of Chains – 265 for sets of 3

3) Parallel Bar Dips – bw+90x3x6

4) Neutral Grip Pullups – bw+10x5x6

5) Incline Chest Supported Dumbbell Rows – 80’sx3x12

6) Chinups/Incline Curls – bw/30’sx3x8/10

7) Isometric Abs

33 Minutes of Stretching

Comments: Felt off going in to the workout today. All of the overhead pressing felt heavy. The doubles were all hard fought. I did a warm-up set for the benching this time. Left shoulder was achy. Still quite good but nowhere near as easy as last time. Despite doubling the weight for dips, they didn't feel that much harder than last week. I did some warm-up sets as I was concerned with how heavy everything had felt so far. These were the first thing of the workout to feel good. Neutral grip pullups went well, felt slightly easier than last time. Right biceps was getting sore and really pumped. Incline chest supported rows were good as well, the increased weight and decreased reps were to my advantage. Very explosive reps. I was prepared for the superset this time. More reps on chins and less on the curls equaled it out but it was still very challenging again. Finished up with the iso holds. Didn't check the time once during these so getting better at blocking out the pain. Good deal of stretching afterwards.


December 12, 2012 – Day 2, Week 2

Dynamic Warm-ups

1) Squats – Up to several sets of 430x2

2) Olympic Pause Squats – 315 for sets of 6

3) Weighted Crunches – 100x3x12

4) 12" Log Cleans – 230x3x5

5) One Legged Romanian Dumbbell Deadlifts – 80’sx2x3

6) Land Mines – 25x4x8

31 Minutes of Stretching

Comments: Mixed feelings going into the workout. On one hand, I did quite well last time but I had been fresh. Weights felt heavy today too. Not as tough as pressing was yesterday though. Weight was light for the pause oly squats but again fatigue struck. First set felt tougher than the last time but I was in control. Felt comfortable with the crunches this time. Much more natural. Did log cleans this time for the event training as most of the shows that may be open in the Spring have log. Had good hip drive but really feeling exhausted on these. Just got to stay familiar. Dumbbell deads were Romanian style. Really easy this time and I wanted to speed up the workout so I did the sets with no rest. Landmines finished up the workout and I did them in between putting weights away.

December 04, 2012 - December 08, 2012

Still alive, just distracted. I'm working with Josh Bryant to get my strength up. No videos for a while I think.

December 04, 2012 – Day 1, Week 1

Dynamic Warm-ups

1) Strict Presses – Up to several sets of 225x3

2) Barbell Close Grip Bench Presses w/ 50lbs of Chains – 245 for sets of 3

3) Parallel Bar Dips – bw+45x3x6

4) Neutral Grip Pullups – bw+10x5x5

5) Incline Chest Supported Dumbbell Rows – 75’sx3x15

6) Chinups/Incline Curls – bw/25’sx3x6/15

7) Isometric Abs

30 Minutes of Stretching

Comments: First day of training. I was uncertain how things would go since I had just done three weeks of workouts and going straight into this. Haven’t been doing much strict pressing, mostly jerks as of late since switching from push pressing. Working sets were about 30lbs less than my best triple so I knew it would be interesting. I knew it was doable. First set felt like garbage. Nerves I think. Came back for the second and just made it look stupid. Confidence restored. I was content and none of the other sets felt that easy. Complacency I think. For benching, I didn’t do any warm-ups. I figured that since the weight wasn’t that bad I had just done a lot of reps with close to the same weight (minus chains) on overhead strict pressing, I’d be fine. Only issue I had was the first set as the chain weight at the top was kind of a shock from the weight I was using on overhead. Really quite easy, speed weight if I felt like it. Didn’t take much rest for the dips as I had been using more than twice that weight for more reps and sets last week. Unsure of the intent of these yet, whether it be something light or if just testing where I’m at with them. Imagine this exercise will be difficult next time. I had some concern about the pull-ups, since my right biceps had been acting up the last time I tried pull-ups. No issues this time which was good. Incline chest supported rows were next. Weight just flew up for the first ten reps but got really tough for the last five. My back is explosive, not too used to higher reps at this time. Hopefully this changes. The superset was just plain torture. The chin-ups were fine but damn those dumbbell curls. Light weight and high reps make Craig something something. I’m not too sure what these are meant to help with for my strength but these were the toughest thing in the whole workout. Finished up with the iso holds. Used to do these several years ago. Not much to say here other than I looked at my watch earlier on each set to see how much time was left. Good deal of stretching afterwards.

December 06, 2012 – Day 2, Week 1

Dynamic Warm-ups

1) Squats – Up to several sets of 410x3

2) Olympic Pause Squats – 300 for sets of 6

3) Weighted Crunches – 100x3x12

4) Axle Cleans – 226x3x3

5) One Legged Dumbbell Deadlifts – 75’sx2x3

6) Land Mines – 25x4x8

36 Minutes of Stretching

Comments: Yesterday was just a butthole of a day. Work was stressful, my cold got worse, I threw up my lunch and the Crossfit/Strongman gym was doing a kids night so I couldn’t do any squatting. I felt tons better today. I was nervous going in to the squats as the week before I had worked up to a tough triple with 10lbs more than the working sets and was having issues with 90lbs less for the work sets. I stayed positive and it turned out better than expected. This time the second set was the worst set. Breathing quite hard and my legs and glutes were cramping. Weight was light for the pause oly squats but the fatigue in my legs had me a little worried. I wasn’t’ sure with the crunches what style I was supposed to do. I elected the behind the head style with a dumbbell. Used to doing situps, crunches have a really short range of motion. Might actually be a good thing as less stress to the lower back and it will help me get my upper torso stronger for pulls. Next was my choice for events at 70%. Didn’t have much to work with at the Y (had meant to do this workout at strongman gym) so I decided to work on implement cleans. Arms were sore from Day 1 so I did axle rather than log. Really hit or miss with these. Hard to explode when legs were dead from all the squats. Whatever, the goal is strength and just keeping events light to stay familiar with them. Dumbbell deads were awkward. I’ve done RDL’s this style but I figured it would say RDL is that was how I was to do them. Just got to get used to the motor patterns for this lift. Weight was easy but I was wobbling like a fawn learning to walk. Not that that is a bad thing. I can see these helping the pull off the ground with how much force I have to put into to it to break the weights. Landmines were just ho hum. Shoulders were more sore than abs from these. They were still quite fatigued from Day 1. Did a ton of stretching after this one.

December 07, 2012 – Day 3, Week 1

Dynamic Warm-ups

1) Savickas Presses – Many singles with 175

2) French Presses – 90x3x15

3) Band Pull-Aparts – 3x12 w/ Monster Mini Band

4) IYT’s – 5’sx3x12

5) Rope Cable Face Pulls – 90x3x10

6) Incline Tate Presses – 40’sx5x15

7) Hanging Leg Raises – 3x15

31 Minutes of Stretching

Comments: Hard to get psyched for this workout like the previous two as it is was mostly high rep stuff on isolation lifts. Went to the chiro before this workout. Used to do the z-presses a lot when I started out but stopped because it wasn’t doing much for my press. Rest was only 30 seconds and since my legs were sore, I just sat on the ground the whole time rather than get up between each single. Shoulders were sore the first few and I was actually having some trouble keeping the bar close to my throat. Dent in the rack pins I think. Could have kept going and going if I had to. I was slightly unsure with the triceps work. Elbow extension based stuff tends to bother me but I pushed onward. I did these seated with no back support. I know there are several variations of this lift though. I let my elbows splay outward. Really big pump in my triceps. From there I went to the scap band work. I only had my monster mini bands but they were a decent challenge. IYT’s were interesting. I’ve done similar lifts like this but rarely as one big set. Essentially 36 reps a set and I started to feel these by the end. Face pulls were way easier than I expected after all the upper traps stuff. Like using the heaviest resistance on a rowing machine. Warming up really. Tates were another iffy one for me. Never tried this much weight on them as I usually just plain suck at elbow extension. I also read it as three sets but it dawned on me upon review that I had to do five. Really awkward lifting. Weight wasn’t much issue but the complexity was beyond my reptilian brain at the time haha. I’m sure I’ll be much more graceful next time. Finished up with leg raises. Did my best to give the exercise the proper respect and not treat it like a cool down. Not bad. Stretched to finish the day.

December 08, 2012 – Day 4, Week 1

Dynamic Warm-ups

1) Deadlifts – Up to 555x3

2) Deadlifts – 495 for sets of 3 with short rest

3) Dumbbell Shrugs – 120’sx3x15

4) Bent Over Dead Stop Rows – 275x3x5

5) Glute Ham Raises – bwx3x6

6) Farmer’s Walk – 252 for sets of 200’ (turn at 100’)

7) Atlas Stones – 335 for sets of 6 (58”)

8) Yoke – 700 for sets of 50’

Comments: I was extremely nervous going in to this workout. Just half of this workout was going to be a ton of effort to complete. I’d mention this and told it was not impossible, just very tough. The weights were being based off of my all-time best pull and I felt I was not at that level yet. I had missed a 600lbs pull six months ago. I was going to give myself another day of rest but the opportunity to get the workout in today was too good to pass up. Jenkins was going to be training events that evening so that meant I could go to the strongman gym to train. I went to the local Y to start the workout. I decided to go back to just grip and rip style for deadlifts, at least for the time being. I’m not aiming for any contests until Spring and when I have a specific event, I’ll keep that in mind for the training. Despite being beat up from all the squatting, I felt good on the pulls. 555lbs felt like an all-out effort in keeping strict form. Had to step back to get myself ready for the third rep. The speed pulls actually had me more concerned than the heavy triple with the short rests. The fear of failure can be paralyzing. I took a long rest to psyche myself for it and pulled the first set easy. Made short work of the second. I noticed a slow down on the third and they got harder with each set. I switched my grip half way through. Hands were understandably sore from this. Shrugs were almost like a rest period, really easy. Unsure if it was just from being so pumped from the pulls or what. Felt like I could have done all the reps in one set if I had to. Rows were weird. I was trying to hurry to get to the other gym at this point. I used straps to save my hands and to keep me from pulling with my biceps so much. First set was awkward, should have done some warm-ups I think. Staying bent over like that for the whole set made me feel nauseous. The other two sets were much smoother. Beat feet across the county line to the other gym. Jenkins was leaving but I got to stay and do the rest of the workout. Glute hams were pretty much just active rest while I setup the farmer’s walk course. I was really dreading these since I knew I would be beat from deadlifts and my legs were clumsy from squatting soreness. Farmer’s generally don’t have turns much anymore but I knew that the idea was to build up the grip strength. Took really long breaks between the runs. First run I made it most of the way back before I dropped them. Fell a bit shorter of that on the second run. The final run was just awful. I never recovered from the turn and the implements got caught inside each other so I was really off balance and dropped them short of the halfway mark on the return trip. My hands were just raw and throbbing at this point and my second pick was poor, dropping them about 20’ short of the end. Repicked and finished it. Took a while setting up stones and putting away the farmer’s walk stuff. Never tried putting on the stone sleeves solo. I couldn’t get them tight enough to keep them from slipping which made the stone lifting much tougher than it should have been. Despite all that work, the picks and the extensions were spot on for the most part. Took a lot of effort to clean up before going to yoke. Did picks to warm-up. My quads cramped up hard just doing those. I did the two runs with 700lbs without issue. My upper back on the left side did start to bother me about 15’ from the finish on the second set. Including the driving time, this workout took me 5 hours to complete. Super exhausted and it was way too late to get in stretching if I wanted to eat dinner before 12:00AM.

December 02, 2012 – Press Training

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
135x2
185x2
225x1
265x1
290x2
305x2
325x2
280x8

Wide Grip Barbell Bench Presses (paused)
260x6
260x6

Close Grip Barbell Dead Presses (short rests)
300x1
300x1
300x1
300x1
300x1
300x1

Parallel Bar Dips
bwx3
bw+50x3
bw+100x8
bw+100x8
bw+100x8
bw+100x8

32 Minutes of Stretching

Comments: Meant to do this workout yesterday but I was way too beat from helping run the contest. Also got home at 9 so there wouldn't have been a chance of getting in the workout by that time haha. Workout felt easier than last time with the regular benching. Cut the volume a little working up to the work sets. Really surprised how even with the 15lbs increases each week that the wide grip stuff still feels about the same difficulty. 10lbs was surprisingly a big jump for the dead presses. Actually some straining on some of the singles. Finished up with dips. Dropped a set and increased the reps. Getting challenging now. Lots of stretching for this one.

November 30, 2012 – Squat Training

Workout started out weird as some high school aged girls asked me to be part of their anatomy video project (I know). I thought it would be just filming me workout (which I do already) but they wanted me to rotate my wrist a couple times. It was either that or flex my ankles. Did I mention I had to pick an animal? Apparently they are on some sort of safari to locate animals doing exercises (I know). My choices were either cheetah or elephant. Cheetah for me. So, yeah. That happened.

Dynamic Warm-ups

Squats
45x10
95x5
135x5
185x3
225x3
275x1
315x1
355x1
385x1
420x3
320x3
320x3
320x3
320x3
320x3
320x3
320x3

Safety Squat Bar Dead Squats (short rests)
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1

One Legged Dumbbell Romanian Deadlifts
80x8/8
80x8/8
80x8/8

26 Minutes of Stretching

Comments: Pretty good lifting. Still working with using a wider stance on squats. Still feels weird as my hips are taking a bit of the force and are being the stopping point rather than having the full range of motion to go butt to ankles like usual. Top set felt alright, nothing special. I still feel more comfortable with a narrower stance. I don't feel like I can squat fast with the wider stance just yet. No belt for these sets. Dead squats were kind of tough to get under. Camera ate one of the singles so that didn't show up. Dumbbell deads felt a lot better this time. No real issues with my one knee and my balance felt better. I was actually planning for lower reps but the weight I picked felt so easy. No abs, just kind of superfluous to me.

November 27, 2012 – Overhead Training & November 28, 2012 – Deadlift Training

November 27, 2012 – Overhead Training

Dynamic Warm-ups

12" Log Jerks
90x5
90x5
120x3
150x3
180x1
200x1
220x1
240x1
260x3

12" Log Clean & Jerks
200x4
200x4
200x4
200x4
200x4
200x4
200x4
200x4

Circus Dumbbell Clean & Presses
141x3 R
141x3 L
141x3 R
141x3 L
141x3 R
141x3 L

30 Minutes of Stretching

Comments: I wasn't sure how this would go since I had to skip a workout last week. Shoulders immediately cramped up hard after the first set with the empty log. Used the rack attachment rather than the straps this time. The triple wasn't too bad and I moved on to the speed work sets. Felt easy, just balance was a little off. Only added two sets rather than my original plan of four. From there, I did some work with the circus dumbbell. Starting out light and hoping to add weight each time to get up to something respectable. First set felt like garbage but I felt better as the sets went on. I was thinking of doing something else but after thinking about it, I felt I had done enough work for today.



November 28, 2012 – Deadlift Training

Dynamic Warm-ups

Deadlifts
135x5
185x3
225x3
275x3
315x3
365x1
405x1
455x1
495x1
Added Straps
545x3
415x4
415x4
415x4
415x4
415x4
415x4
415x4
415x4
415x4
415x4

3" Platform Deadlifts
385x1
385x1
385x1
385x1
385x1
385x1

Glute Ham Raises
bw+25x10
bw+25x10
bw+25x10
bw+25x10

25 Minutes of Stretching

Comments: I've been apprehensive about the deadlifts. This time though, I felt sort of like my old self when it comes to deadlifting. I got 495lbs double overhand easy. Working triple was still hard as anything but easier than last week but a bit. Guess there is hope for me. Ten sets of speed work was just awful. Sweating like crazy near the end of it. Did some easy singles for the platform pulls and then finished up with glute hams. Took bigger breaks here as I was helping Jenkins with his deadlift workout. Didn't bother doing reverse hypers as I felt my back got enough work from all the deadlifting reps.

November 21, 2012 - November 25, 2012

Been away so have a bit of catching up to do. Still working on solidifying the routine. The basic plan is five days a week (overhead, deadlift, squat, bench, events) leading up to a show in January (unless I'm still garbage) and hopefully placing well enough to qualify for Nats early. That way I can just focus on getting stronger until either Nats or the Europas.

November 21, 2012 – Deadlift Training

Dynamic Warm-ups

Deadlifts
135x5
185x3
225x3
275x1
315x1
365x1
435x3
Added Straps
525x3
415x4
415x4
415x4
415x4
415x4
415x4
415x4
415x4

3" Platform Deadlifts
365x1
365x1
365x1
365x1
365x1
365x1

Glute Ham Raises
bw+25x8
bw+25x8
bw+25x8
bw+25x8

Reverse Hyperextensions
230x12
230x12
230x12
230x12
230x12

26 Minutes of Stretching

Comments: Deadlifting is hard work. Or I should say it has gotten tougher. Still kind of floored with how much it has gone down since last year. Even with this aggressive training cycle, I'm using 45lbs less than my original max and it is still eating me alive. Granted the 645lbs was on a deadlift bar but I wouldn't have thought the difference would be this bad. I might need to drop 15lbs off the working weight for the rest of the workouts and possibly use a less aggressive training cycle next time. 525lbs was pretty much a max effort to get for a triple. Discouraging but still pushing it. Lots of sets with 415lbs. Next thing was squats but after talking with Jenkins (and the fact that all the racks were being used for the WOD) that I should have the squats be on their own day. Did some singles off of a 3" platform and they were easy. Tried some back stuff but it was bothering my right biceps and my back was just done from all the pulls. Finished up with glute hams and reverse hypers.



November 23, 2012 – Squat Training

Dynamic Warm-ups

Squats
45x10
95x5
135x5
185x3
225x3
275x1
305x1
335x1
365x1
395x3
320x3
320x3
320x3
320x3
320x3

Safety Squat Bar Dead Squats (short rests)
295x1
295x1
295x1
295x1
295x1
295x1
295x1
295x1
295x1

One Legged Dumbbell Romanian Deadlifts
55x8/8
55x8/8
55x8/8

Hanging Leg Raises
bw+32x12
bw+32x12
bw+32x6/bw+16x6
bw+16x12
bw+16x12

28 Minutes of Stretching

Comments: This was not a planned or expected workout so I didn't have any of my gym stuff with me. How was I to know that a physical therapy and rehabilitation center would have a power rack and a safety squat bar? I had spent the beginning of the week looking for places to train while I was visiting relatives in VA and had no response back on them. Mashed a workout together and hit the gym. I found a belt to use and it was pretty much just a thicker than normal dress belt and I barely fit in the largest setting. Only used it for the heavy squatting and just went beltless the rest of the workout. No issues with the squatting though I am trying to widen my stance a bit. I was a little worried about the ssb dead squats as my first go I couldn't budge it. Regrouped and got it pretty easy and had no problems for the rest of the workout. Left knee was bothering me on one legged rdls. Odd movement that I haven't done in a long time. Needs work. Abs were a bit off as I used too much weight at the start. Unplanned so no vids.

November 24, 2012 – Press Training

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
135x2
175x2
205x2
235x2
265x2
275x2
295x2
315x2
280x6

Wide Grip Barbell Bench Presses (paused)
245x6
245x6

Close Grip Barbell Dead Presses (short rests)
290x1
290x1
290x1
290x1
290x1
290x1

Parallel Bar Dips
bwx3
bw+50x3
bw+100x5
bw+100x5
bw+100x5
bw+100x5
bw+100x5

30 Minutes of Stretching

Comments: Yes, bit early for benching again but oh well. I'll just have to play catch-up for the overhead stuff. I wasn't expecting this workout either as I didn't think I'd be home early enough to lift. Pretty much the same deal as last time, just with more weight. Feeling much more comfortable on the wide grip pressing. Still weird as anything though. Really surprised with the ease of the dead presses this session as well. No overhead supports this time, not sure where to put them (or if I'll do them) in the routine. Batteries were gone so I didn't have any juice left to film dips.



November 25, 2012 – Event Training

Dynamic Warm-ups

Yoke
430xpick
340x50'/50'
520x50'
700x50'
700x50'
700x50'

Duck Walks
340xpick
340xpick
340x50'
340x50'
340x50'

Farmer's Walk (10 second runs)
192x68'8"
212x73'
232x65'3"
252x62'10"
272x60'5"
292x55'10"

Comments: Only thing I really had on my mind was to do some yoke runs and mess around with the duck walk implement. Yoke is light for the upcoming contest but my confidence in both yoke and duck walk are kind of shot after Nats. Both are part of a medley but I decided to keep them separate so I can build on them and rebuild my confidence. After last week on yoke, I figured 700lbs wouldn't be too bad and aimed for three solid runs. The pick just felt awful but I felt better each run. Probably slow due to squatting on Friday. Next was duck walk. I did two picks to get a feel for it; first with no belt and the second with my belt. I generally use no belt on odd object medleys but I've never had one as part of a yoke medley. I'm going to be using a belt and I had to see if a belt would hamper me in anyway. If any thing, the belt seemed to help me on the duck walk in regards to the pick and from losing stability in my upper torso. Did three runs and that felt like enough. Lots of down time after that as we had guests stop over for a visit. After about an hour, I was able to get in the farmer's speed runs. Funny thing with farmer's is that the pick is still a million times tougher than actually walking with it so I'm not sure if speed work will be as good of an indicator as it is on yoke. Perhaps it will keep me from going too heavy though.

November 19, 2012 – Press Training

Can't begin to describe how pissed off I was with how atlas stone training went Sunday. Going to have to fix that and just chalk it up to being out of practice. Starting to streamline my ideas for this workout routine so getting close to the final product. Thinking about three possible contests early next year and then probably a break until the CT Pro/Am (if it happens this year).

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
135x2
175x2
205x2
235x2
250x2
270x2
290x2
305x2
280x6

Wide Grip Barbell Bench Presses (paused)
230x6
230x6

Close Grip Barbell Dead Presses (short rests)
270x1
270x1
270x1
270x1
270x1
270x1

Overhead Barbell Quarter Squats
225x1
275x1
315x1
365x1
405x1
445x0,0,0,1
480x1 (plus 4 second hold)

Parallel Bar Dips
bwx3
bw+45x5
bw+90x5
bw+90x5
bw+90x5
bw+90x5
bw+90x5

36 Minutes of Stretching

Comments: Been reading and purchasing new training information. This workout was close to perfect of what I want these workouts to be like. Bench focused workout working on getting the shoulder girdle and triceps strong. No issues with close grip. Wide grip was really weird feeling. Hands were outside the rings. First set was odd and I had to find my form with the wide grip. Much better on the second set. Surprised with how light the dead pressing felt. Quite easy. Only hiccup of the workout was the overhead support training. Initially planned on doing sets of five but I figured the idea is to get used to moving a supramax weight, rather than repping the weight. Felt off on my form (got to find the sweet spot or it stays locked down) and it showed when I missed 445lbs four times before getting it. I was going to call it there but I felt like I was finally awake and put on more weight and got it in one shot. Held it for a little over four seconds at the top. Maybe five plates next time. Finished up with weighted dips. No more high rep stuff on these as my goal is limit strength improvement. Felt good. Lots of stretching to end the day.

November 18, 2012 – Event Training

Dynamic Warm-ups

Frame Carries
570xpick
570xpick
620xpick
670xpick
720x16'0"
620x150'9"

Yoke (10 second runs)
340x77'4"
390x79'5"
430x79'5"
480x78'4"
520x69'1"
570x69'6"
620x55'9"
670x60'4"

Atlas Stone Loads to 58"
240x3
335x1
385x1
420x0,0,0,0

Comments: Still not entirely sure what I am doing. Bought a measuring wheel so I can be even more descriptive with my training on moving events. Plan for the day was moderate run with frame, speed work with yoke and heavy stone. Frame started off poorly. I was expecting to go like 80' with 720lbs. Not happening, wasting way too much energy to break it off the floor. Got a measly 16'. Dropped it down 100lbs and went over 150'. I wasn't expecting to go that far and it was a hassle getting the frame back to the start. Involved having my dad push while I dragged it with a harness. Did way more sets that I expected with yoke. Idea was to start at around 50% of contest weight and add weight until I couldn't do 50' or more in 10 seconds. One ways was slightly uphill and the other slightly downhill. Getting close to that limit with my last two sets but called it there since it was already eight sets. Had no Spider Tack on hand (mine disappeared in Tunica) so I resorted to using some two year old tacky I keep in reserve. Strange using normal tacky again. No near as good as Spider Tack. Got 385lbs pretty easy but couldn't get 420lbs high enough to lap it. Got to do some more thinking.

November 16, 2012 – Overhead Training

Dynamic Warm-ups

12" Log Jerks
90x5
140x3
180x1
200x1
220x1
240x3

12" Log Clean & Jerks
200x4
200x4
200x4
200x4
200x4
200x4

12" Log Chest Supports
180x5
230x5
270x5
320x5
360x5
410x5 (plus 8.5 second hold)

Pull-ups
bwx12
bwx12
bwx12

Parallel Bar Dips
bwx12
bwx12
bwx12
bwx12
bwx12

31 Minutes of Stretching

Comments: Legs are still incredibly sore. I tempered my enthusiasm accordingly for my log workout based on how deadlifting went. Just making sure it's just shaking off the cobwebs from a contest and the subsequent deload. Doing jerks from straps was kind of weird. Log felt awkward on my chest but the jerks felt solid. Legs were too heavy to attempt a split jerk so I just stuck with power stance. I didn't do very many sets warming up, may need to add some next time so my top set doesn't fell so off. Working sets with the cleans (other than the first rep of the first set) felt really good. From there, did chest supports with the log. Going to use the same schema as I am for squats but not going to use the percentages. Just work up to a tough rep max for the week. First four sets I had the straps too low and had to adjust them. Only 10lbs off my PR so not bad considering I haven't touched a log in several months. Never lifted at this gym on Fridays so I didn't realize that they closed early. Had to pack up and beat feet across town to finish the assistance work at another gym. Just did bodyweight for the pull-ups and dips. Still plenty tough. May need to stick to that for another workout or so. Lots of stretching after this. Going to sleep forever tomorrow haha.

November 14, 2012 – Lower Body Training & November 15, 2012 – Conditioning

I'm going to be training solo (except when I can) for now. Trying out things from the Juggernaut Method (as well as other places) to see if this gives me a solid base training program. My biggest concerns is that I feel I lost a bit of my conditioning and volume tolerance from my recent training cycle for Nats, stuff that I felt were strong suits. Really going to work hard on getting up the big gym lifts but with a special emphasis on deadlifts. I feel that lift has been hurt the most.

November 14, 2012 – Lower Body Training

Dynamic Warm-ups

Deadlifts
135x5225x3
315x1
365x1
405x1
455x1
Added Straps
505x3
415x4
415x4
415x4
415x4
415x4
415x4

Squats
45x10
120x5
170x5
220x5
270x5
320x5
370x7

Glute Ham Raises
bwx12
bwx12
bwx12

Reverse Hyperextensions
180x12
180x12
180x12
180x12
180x12

28 Minutes of Stretching

Comments: Deadlifting just didn't feel good. I really hope it just getting over the blahs of a deload or I'm in trouble. 505lbs practically felt like a max triple. I wore straps to save my hands as I'll be doing frame carries later in the week and I wanted to focus on pulling hard making my lower body work. I felt like I only had knees and quads. My hamstrings had no power in them and that is something I need to build back up to snuff. While the set with 505lbs was discouraging, I continued as planned with the work sets. No set time but I tried to keep them short. Little bit of aggravation in my upper back on the left side. Depending on how the next deadlift session goes, I may need to shorten the cycle as my strength may not be there yet use the numbers I have planned. From there, I moved on to squats. Quite a bit of soreness in my quads. Upper back doesn't feel as "meaty" as it usually does so the bar was moving a bit. Need to fix that as well. Using 5/3/1 scheme for squats but not pushing the last set, leaving at least 1-2 reps in the tank. Did some playing around the glute ham machine (different from Elitefts version) and ended up doing 3x12 with just bodyweight. After that, did 5x12 on the reverse hyper with short rests. Did some stretching and called it a day.



November 15, 2012 – Conditioning

Dynamic Warm-ups

Prowler Pushes/Prowler Drags/Push-ups/Ring Rows
(180x50’/180x50'/bwx10/bwx10)x2x10

Comments: Extreme soreness in my legs today with a decent amount in my back as well. Had a light massage on my hamstrings done. Same thing I did on Monday. Felt sluggish, legs were heavy. Upper body felt fine. Did a warm-up this time but that was more for trying to get the soreness out of my legs.

November 12, 2012 – Conditioning

Prowler Pushes/Prowler Drags/Push-ups/Ring Rows
(180x50’/180x50'/bwx10/bwx10)x2x10

Comments: Been doing a lot of thinking and reading. Technically in deload mode still as I want to start things off on lower body day. This workout will normally be an upperbody day but I did a conditioning circuit instead. No warm-up or stretching for this one. I might do that for next time though. Did the complex ten times, rested for five minutes, and then did it ten more times. Felt good. Spent the rest of the time catching up with Jenkins.

November 2-3, 2012 - NAS National Championships

Finally everything had lined up where I could make it out to NAS Nationals. This contest is undoubtedly the one show that I’ve invested the most time, effort and money into so far. To be honest, the returns on the investment fell short of what I expected of myself. Friends were telling me I looked good but that isn’t how I feel. Perhaps I’m being hard on myself and I certainly stressed myself out a lot in the weeks leading up to this contest and during it as well. I felt off, mentally exhausted and actually bailed on my last week of training. But enough of that for now; on to the write-up.

While the contest didn’t start until midday Friday, the write-up isn’t going to start there as the trip didn’t start there. I left with my dad for Mississippi right after work on Wednesday. Practically worked just one day that week with Hurricane Sandy screwing everything. By the time we hit Tennessee, I had already murdered six chicken sandwiches. Tennessee has got to be one of the more interesting states I’ve been through. Lots of attractions like the Flea Museum, the Yarn Pile, a place to buy DVD’s of fireworks and the largest rattlesnake in the southeast to name a few. Didn’t have time to stop at any of them unfortunately. Made it to Mississippi and checked in to the hotel.

The rules meeting was at around 7:00 Thursday night and was mandatory. I weighed in at a light 258lbs, 6lbs lighter than CT Europa, and waited. We were sharing the convention center with contestants for Miss Teen Mississippi. That made me laugh. Rules were pretty standard, no surprises really. Got a bit of a relief that the heavies would be competing in the afternoon each day and the lightweights would be in the mornings. It would give me time to wake up and to get used to the slight time zone difference. I ended up leaving in a bit of a bad mood because of two things. One was that talk about biceps tears and tacky use was discussed. I’m not going to get in to it here but I feel that talking about biceps tears in strongman is a lot like Fight Club in that you don’t talk about it. The other was that we had to get our yoke heights for the following day. There was just the one yoke being used and we were told if we didn’t get our yoke height, we’d get a zero for that event. After waiting for about 15 minutes for one person to get their height done, I thought screw it and had someone look up what I had marked down as my height for the yoke at the Europa. I noticed that the yoke was a different style and guessed it at one notch lower. Even waiting with that information was a slow process as people kept cutting in front of me. Ate dinner in the casino. Expensive but excellent. Never been in a casino before but the stories of no clocks or windows was very true.

The following morning I was incredibly nervous. Literally shivering I must say. Very hard to keep it together. The contest was taking place on one of the casino’s parking lots. I learned my lesson from being at the York Fair contest to bring shade. Added sunscreen for good measure. I had to have looked ridiculous with an umbrella. Like one of them southern belles, worried about getting the vapors or something. It kept me cool and that’s all that matters really. There were four sets of each implement, with designated lanes. Weird seeing that much equipment at a contest, but then again, there were a lot of bodies. 43 competitors vying for a Pro Card in the heavyweight division. Granted I was in the lower weight class of under 265lbs, I was still hoping to do well enough to have even a chance of getting an invite to the Amateur Arnold Classic in March.

The first event of the day was axle clean and press. 310lbs for as many reps as possible in a 60 seconds time period. I had no illusions of doing well here. My main goal was to get just one rep to get points on the board and move on from there. There was a crater in the ground under the mats from the lightweights doing atlas stones earlier so I had to consciously avoid it in my lane. I had hit just under this weight in training pretty well and had hit over it from the rack as well. I got ready and attacked on the whistle. It went up well and I had only a bit of an issue stabilizing it. Good for one and I felt a lot of relief in getting that rep. I made an attempt for another rep and the pressure was just not there to go for it. I got it cleaned but not enough power to get under it and lost control and it came crashing down on me. Pushed me into a full front squat position before I could bail on it. One of the helpers thought I had blacked out but I told them I was fine. I tried again but no good and fell on to my thighs before I could bail from it. Stopped there rather than attempt anything else. The rep kept me from bombing the first event. Tied with a few people in I believe 31st place.

Up next was a yoke frame medley. 50’ for each implement with a 60 second time limit. The yoke was 910lbs  and the frame was 650lbs. Heavy yoke and light frame combo again. Yoke was so brutal at the CT Europa. Even though this was less weight I was still very concerned with the event because of how poorly I was doing with yoke in training leading up to the contest. I had no worries about the frame as it was baby weight. My last two yoke workouts really messed with my head and there was very real concern that I might not finish the yoke portion of the course and get a zero for the event. Because of my height, I was in the last heat to go. I got few feet and dropped the yoke. Second pick I start moving but I drop it again and my left side of my body starts spasming. Not good at all. I violently shake it off and get back under and give it one final push and complete the rest of the yoke portion of the course. No bombing on this today. The time keeper says I have 5 seconds left and I just pick the frame and start moving but I make it about 18’ before time runs out on me. Shame as it was easy. This was a 35th place finish for me here.

Next was the husafell stone carry. 400lbs with turns at 50’. With my placing on the medley, I went fairly early. The implements had been left in the sun all day so they were a bit warm to the touch. I felt good on the pickup and was aiming for 200’ but fell a bit short of that with 169’5”.  I felt I did well (before I heard my distance announced) but I knew it wasn’t going to hold. My distance was actually almost 6’ short of what I did at the CT Europa. This didn’t make me happy. My effort was still better than most and it was enough to get me a top ten finish in an event with a 9th place.

Final event of the day was my beloved atlas stones. 390lbs stone over a 54” bar for as many reps as possible in 60 seconds. I only had two times to train on stones and neither time was really this heavy. But stones are my rock so I knew I could pick up some points here. I was near the end of this event due to my higher placing in the h-stone carry. I was a tad concerned with how they would be since they had also been out in the sun all day and hot stones are no bueno for tacky. Had to wait a little to go when I was up there and the stone felt slow coming off the ground on every rep but felt easy when it was in my lap. With how slow it felt, I was worried I’d get just a double. I got five in a good time but had nothing left to extend the sixth rep over the bar. Tied for 7th place on this event.

After the first day, I was in 23rd place overall. Not great but close to what I wanted to accomplish. Unfortunately, I knew that this may be the highest position I get this contest as the second day’s events were not good for me. Strong possibility of getting no points on two of the three events. Consumed mass quantities of food at the Paula Deen Buffet in the casino and went to bed.

First event of the day was circus dumbbell for reps. 200lbs with a 60 second time limit. I bombed this at the CT Europa and training leading up to this wasn’t giving me a strong impression of success here today either. I felt more comfortable with the dumbbell but I just haven’t been able to hit any big numbers on this. Warm-ups consisted of lifting the womens’ bell and then shouldering the contest weight. No real in-between to warm-up on for this. I was close on my first attempt but not so much on my next two attempts. I stopped there and accepted my zero for the event. Not at all happy about this.

The next event was the car deadlift. As many reps as possible with a 60 second time limit. Unsure of the weight but it was more than 650lbs but less than 790lbs in hand from 15” pick-up height. Like the circus dumbbell, very strong possibility of bombing this event, despite improvements on it in training. There was a chance but as I watched competitor after competitor miss it, I knew I was going to be amongst the casualties. I got set and gave two tugs and against the unyielding frame and call it there. No point in pissing myself off and wasting energy. Another zero for me.

The final event was an event I had been dreading since my awful workout a week earlier; the suicide medley. 90 seconds to carry three objects 50’ and then drag a sled 50’. I’m normally good at this kind of thing but my confidence was shot to hell after everything felt super heavy the week before. And that was just the light stuff. The event was carry a 225lbs sandbag, run back 50’ to get the 250lbs keg, carry it 50’, run back to get the 410lbs duck walk implement, and move that 50’ and finish with the sled drag. The sled was supposed to be 730lbs but it looks like it was just 400lbs. I was the most concerned about the duck walk implement, especially since the one we were using was much larger than the one I had trained on. The whistle went and I attacked the sandbag. Didn’t bother getting it in a secure position and just ran with it, throwing it over the line to quickly get back to the keg. I had rotated the keg sideways to try and make my transition quicker. Easy here as well and I ran back for the duck walk. This is where it all fell apart. It was too much for me and it kept shaking me off balance. I didn’t stop but my progress was becoming shorter and shorter with each drop. I still got it to the other side and had seconds left to get the sled moving. I got only a few feet before I lost my footing and fell down. Time was up as I got back up off the ground.

I knew I hadn’t done well enough to even have a consideration for the Arnold so we left for home after the last HW competitor went. I would have had to have stayed for several more hours to hear the results and it was already going to be a long drive back home. Especially long as I had a lot of time to dwell on my performance. Still unsure how I did overall and on the final event as I’m still waiting to see the final results. I was in 28th place going in to the final event and I doubt my performance on it really did much. Overall, I was not pleased at myself. Probably putting it mildly. Taking a break for a little while. I’m honestly not sure where I’m going to go from here.

October 18, 2012 – Lower Body Training

Dynamic Warm-ups

18" Farmer's Deadlifts (1.5" thick handles)
52x10
102x5
142x3
192x3
232x1
282x1
322x1
362x1
402x0
402x1 PR+5lbs (11 second hold)
352x1 (12 second finger tips hold)

GHR Situps
bw+80x31

28 Minutes of Stretching

Comments: Workout had its highs and lows. Shoulders and upper back were still incredibly sore and tight from Tuesday. No issues at all with my upper back on the deadlifts which is great since I remember from last time that it hurt lowering the weights. Took less warm-ups and bigger jumps since this time was for a max single rather than doubles with a suggested volume. My form felt a little off at 362lbs so I was concerned about what I should aim for the next set. Went with just 5lbs over what I did last time as the idea was not to go all out since I had overdone it with the yoke the past two weeks. I got set with 402lbs and tugged but no good. The weights moved back and only broke the back ends off the ground. So angry and disappointed. I was thinking about packing it in for the night. I calm myself down and waited a good ten minutes before trying again. I got mad, gripped farther back on the handles and gave it hell. It was slow and ugly but I locked it out. No more Johnny One Take for me anymore. Practically doubled my hold time this go around as well. Midsection was quite sore (no near as bad as what happened last time) and I kept my belt on for a good bit, hoping the compression would keep it from acting up a lot. Did the fingertips hold after that with much the same result of doubling the hold time. Took a bit of active rest putting all the weights away before doing the set of abs. Didn't expect to do so many with the increased weight. Really hard to breath with the chains. Finished up with stretching.

October 16, 2012 - Upper Body Training

Dynamic Warm-ups

Axle Jerks
72x5
102x3
132x3
162x3
192x3
222x1
252x1
282x1
302x1
317x1 PR+2lbs

Axle Overhead Lockouts
172x1
222x1
262x1
312x1

Axle Overhead Quarter Squats
352x1
402x1
442x1
472x1 (5 second hold at top)

Parallel Bar Dips
bwx52 PR+3 reps
bw+55x21 PR+10lbs & 2 reps

26 Minutes of Stretching

Comments: Workout went very well. Now that I've accepted that I am a jerk man, overhead is becoming comfortable and consistent. Jerks do not like a lot of reps for warm-up so I cut back a little. Hit a small PR but called it there even though I felt good for a little more. No point this close to the show to get anymore stress or chances for missed lifts. Build from here. May have taken over two years to add two pounds but who cares, it is finally progress. From there, I did lockouts in the rack. Doing something new with this stuff. Essentially, do lockouts from right on top of my head to a tough single and then go into quarter overhead squats to a tough single. Lockout was a bit below my best but I'm lifting from about 2" lower than I usually do. Big difference in terms of overhead rack work haha. Haven't done the overhead squat partials in a while so it a little interesting finding the sweet spot on these as I haven't done them with an axle before. I could only hold the top set for a couple seconds but it is definitely a PR for the most weight I've supported overhead by a wide margin. Dips were the rest of the workout. Very happy to have a break from these next week. Getting exhausting doing so many dips but it is doing my upper body a world of good. If only my high school wrestling coaches could see me repping the crap of dips now haha. Stretched and went home. Only two more hard workouts to go.

October 14, 2012 – Event Training

Dynamic Warm-ups

Yoke
380x50'
560x50'
740x50'
910x50' (like a million drops)

Comments: More garbage. Plan for today was just a top set of atlas stones but I had a nagging feeling in the back of my head about yoke. I had told myself that I would be fine and that last week was just a fluke, a bad day on bad equipment. I checked to see if it was okay to proceed and got the go ahead. First two sets were super easy but then next set was really tough, way tougher than 740lbs had any right being. Went up to 910lbs and it was every bit as tough as last week. I stubbornly pushed on and dropped it a bunch of times to get 50'. Just pitiful. Tired and embarrassed, I went home. Mentally and physically not up to training. My yoke is down a lot from my prep for the last contest and this worries me as I had thought this event would be a sure thing. There is a strong possibility I will bomb this event now. I guess I need to practice yoke frequently when it's in a contest. Not good.

October 11, 2012 – Lower Body Training

Dynamic Warm-ups

Squats
45x10
95x5
135x5
185x3
225x3
275x3
315x1
365x1
405x1
445x1
475x1 PR+10lbs
485x1 PR+20lbs
495x1 PR+30lbs

Leg Raises
bw+22x32

31 Minutes of Stretching

Comments: Good workout today. Rough day at work so I needed to left off some steam. Squats felt heavy so I did less volume for warming up than I had planned. 475lbs was awful, like a three part lift to complete. Felt like stopping there with how rough it was. Talked myself in to trying 10lbs more. Form this time was much better, felt good for a little more. Added 10lbs more and got it as well. Stopped there rather than push my luck. I don't want any misses this close to the show. Felt similar to the workout when I maxed on front squats. Changed up the ab exercise as it is just too difficult to do the hanging leg raises while holding on to the top of the power rack. Moved over to the station where I do dips. Much better, don't have to worry about grip and I can keep myself from swinging around much better. Also learned my lesson from last time about chaining up my legs too far from where I'm lifting. Finished up with stretching. Going to be sore tomorrow.

October 09, 2012 - Upper Body Training

Dynamic Warm-ups

Close Grip Barbell Incline Bench Presses
45x10
75x5
105x5
135x3
165x3
195x1
225x1
245x1
265x1
280x1 PR+5lbs
290x1 PR+15lbs

Bigg Dogg Strongg Dumbbell Clean and Presses
35x1 R
35x1 L
55x1 R
55x1 L
75x1 R
75x1 L
95x1 R
95x1 L
115x1 R
115x1 L
135x1 R
135x1 L
155x5 R PR+3lbs
155x7 L PR+1 rep & 3lbs

Comments: Quite good work today. Did the two gym thing again since Jenkins left for Madrid (Euro Arnold Classic). I prefer benching at the Y, I'm so used to the benches there. Incline is hit or miss for me but I feel I am getting better at hitting than missing now. Goal was to improve on 275lbs from last time (which was a big PR for me then). Got and decided to try for more. This was ugly and I air-humped it to hell. Pretty much looked like a flat bench by the time it started moving again. Don't care, I'll take it, especially since last year I was getting crushed by 50lbs less. Drove across the city to get in the dumbbell work. I was initially peeved that I was using the weight I was since I felt it was under what I was capable of that day. The numbers were based off of my best single from this training plan and I feel that that max was under what I could do. I stuck to the weight as planned though. Warming up was fine. Really hurts my right hand using the 3" handle for the first set. No timer so I had to go by feeling (one minute sets). Got five with the right in the time limit and barely missed a sixth rep. If it had went, it would have been six in the time limit. I tried again but too fried. Left side I got six definitely within the time limit and maybe the seventh rep but unsure since my camera decided to not film that set. Angry about that since I really wanted to see my technique for that set as it felt good. Thankfully I'll just be using my left arm for Nationals. Too late to really stretch.

October 07, 2012 – Event Training

Dynamic Warm-ups

Yoke/Farmer's Medleys
365x50'/135x50'
635x50'/235x50'
905x8'2"/335x0

Comments: Absolute garbage day. Woke up an everyone I usually train with had started training so rather than keep them, I trained at home. My equipment is tougher than the contest stuff so if I could do the workout, I'd be in good shape for the contest. Workout today was to do a set at 40%, another at 70% and finally one at 100% of the contest weights. First set went really well. Setting up for the second set, I realized that I didn't have enough weights. After the second set, I had to buy some more weights and ended up having to chain a set of dumbbells to my yoke to get it close to contest weight. A little short but didn't really matter as my yoke wobbles and flexes and my farmer's are 5" lower than the frame handles. I knew this was going to be awful, especially after how rough the second set felt. Barely moved with the yoke so I ran down to the farmer's to give them a shot. Couldn't get them up off the ground. Angry and embarrassed with myself. At least I got some new weights.

October 04, 2012 – Lower Body Training

Dynamic Warm-ups

Barbell Sumo Deadlifts
135x5
185x5
225x3
275x3
315x3
365x1
405x1
455x1
495x1
545x1

GHR Situps
bw+60x35

28 Minutes of Stretching

Comments: Went quite well despite being sore. Goal for today was to work up to about 90% of what I felt I could get on the sumo pulls for today. Little tough to determine that since usually I find out what 90% is after I've pulled a max. Basing it off the last time I pulled sumo, it would only be 500lbs so that was what I had to hit as a minimum. I noticed once I started the singles that I had misplaced one of my straps. I have a rough time doing an alternated grip on sumo as my underhand grip gets caught on my thigh. Annoying but I went forward, doing all the sets double overhand. 495lbs was way too light for my top single (I felt like I could do at least eight) so I went for 10lbs under my PR. Certainly near the limits of my grip for double overhand (especially with how much strain it takes to get it moving) but not too bad. I did make a half hearted attempt with 585lbs using an alternate grip but it felt off and I bailed on it once I felt I was going to struggle as this would be well over 90% for the day. I didn't like leaving it at that but there will be another day to pull. From there, moved on to abs. Threw on another set of chains. A bit tricky to secure it but the set went well. Finished up with stretching.

October 02, 2012 - Upper Body Training

Dynamic Warm-ups

Axle Clean and Jerks
72x5
102x3
132x3
162x3
192x1
222x1
252x1
272x1
292x1
307x1 PR+7lbs
322x0,0,0 (no clean)

One Arm Dumbbell Rows (straps)
115x5/5
140x5/5
165x5/5 PR+1/1 rep
180x5/5 PR+5lbs & 4/4 reps

Parallel Bar Dips
bwx49 PR+6 reps
bw+45x19 PR+10lbs

35 Minutes of Stretching

Comments: Very sore in my mid back from events and my legs and arms had quite a collection of bruises. Left knee has been bothering me. As I mentioned last time, I've switched back to jerks. I was certainly concerned as it would mean I'd have to relearn it. Turns out I didn't have much to worry about. I hit close to contest weight easy. I tried for more but I just couldn't get the clean (tried three times). Despite that, I'm very happy I don't have to start from nothing. I decided to drop the lockouts (they had been added in for the push press) as it doesn't feel like it needs the work when I jerk the weight. My upper back and arms were sore from the cleans but I moved on to heavy dumbbell rows anyways. Not much to say here other than I pushed it. I generally do these for high reps so it is odd doing them heavy. To complete the soreness for my upper body was the dips. Entire upper body was tight after that. Stretched and called it a day.

September 30, 2012 – Event Training

Dynamic Warm-ups

16" Rack Pulls
135x5
245x1
335x1
425x1
515x1
605x1

Car Deadlifts (Setting 2)
Carx1
Car+45x1
Car+90x1
Car+125x1 PR+25lbs
Car+150x1 PR+50lbs
Car+175x0

Husafell Carries/Sled Drag Medleys
239xpick
320xpick
403x114'5" (turns at 50')/500x100'
403x90'4" (turns at 50')/500x100'

34 Minutes of Stretching

Comments: Went to bed with a sore throat Friday and been miserable since then. Things went a bit smoother than the last time I trained car deadlift. I had help this time and setup took very little time. Did my warm-ups in the rack and got ready for the car. Kept it on setting 2 the whole time as I knew even just the empty car on setting 1 would be beyond me. Even the car on just setting 2 was tough and I was worried I was going to do even less than I did at the beginning of the month. Jerry hit the same weight easy and I knew I had to get it together. Can't fall apart at the slightest resistance. Threw a plate in the trunk and pulled again. Still tough. Threw another in there and I altered my position a little and it felt better. However, my batteries in the camera died and I couldn't review the video to see what was different or how it looked. Added some more weight and pulled again. Felt just as good. At this point, an elderly gentleman showed up and said he works for the local paper and just happened to see me lifting a car and wanted to know what I was doing. Long story short; Kim, Jerry and I explained we were training for strongman nationals. He wanted to talk a picture of me lifting the car again. I had just put in more weight and I wasn't sure if this attempt would go so the pressure was on. I got it and held it for a little so he could take the photo. Good thing he came then since I missed the next lift (but I did move it). Despite the improvements, I still might not be strong enough to get a rep at Nationals. From there, it took a while to set up the husafell stone. I did two picks to warm-up. Never felt comfortable and I think all of the pulls wore me out big time. My legs felt tired just 50' into my first run. The distances were sub par. The sled was setup on the gravel path as it was the only open place to do drags. First run was slightly downhill and the second run was slightly uphill. I couldn't really lean back on the drags as the gravel would slip. I had all kinds of issues with the final run. During the break between the first and second set, a horse and buggy stopped by to make a delivery of fresh horse manure right down the gravel path. I didn't notice this until I was walking over to do my second drag. I start the pull and it's going alright then I hit a rough patch. I try to get it going and fall right on my rear. Embarrassing. I get back up and just row it a good bit until I feel stable and try dragging it again. That's when I step in the horse poop. At this point, I just don't care and drag it to the finish line. I was also wearing a top hat for all of this. Cleaned up (both my shoes and the equipment) and drove home to stretch.

September 27, 2012 – Lower Body Training

Dynamic Warm-ups

Front Squats
50x5
90x5
120x3
150x3
180x3
210x3
240x3
270x3
300x3

Hanging Leg Raises
bw+11x25

28 Minutes of Stretching

Comments: Easy day and purposely so. What with maxing on Tuesday and maxing coming up on Sunday, it makes sense to just do some form stuff. Goal was to just work up in triples to 80% of my max on front squats. Super easy so I just kept adding 10lbs plates to make it interesting. Hanging leg raise set up was a bit different this time around since the power rack is shorter here. I had to grab the top to do them so my grip was fatiguing big time. Also didn't think it through well as once I secured the chain weight around my legs, I was still a good distance from the power rack and had to hop over to it. Stretched and called it a day.

September 25, 2012 - Upper Body Training

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
145x3
185x3
215x3
245x3
275x1
305x1
335x1
355x1
375x0 (assisted)

Bigg Dogg Strongg Dumbbell Clean and Presses
25x1 R
25x1 L
45x1 R
45x1 L
85x1 R
85x1 L
105x1 R
105x1 L
125x1 R
125x1 L
145x1 R
145x1 L
165x1 R
165x1 L
180x1 R
180x1 L
195x0 R
195x0 L
195x0 R
195x0 L

Comments: Forgot my camera so no video for this workout. With Jenkins at WSM, there really wasn't anyone at his place to spot me for benching so I wasn't sure what to do. I remembered something I'd overheard why training on Sunday about how other guys used to train at several gyms all around town to get in all of there event training in a day since they lacked equipment. So I trained the bench press at the Y and dumbbell at Catalyst. My benching felt a little off (lower back feels weird) and while my lockout feels stronger than ever, off my chest feels like it is lacking. 355lbs went up with no issues but I wanted to attempt the PR. Hit my sticking point and it only took a nudge from the spotter to blast through it. Can't count it until it is all me. Drove across town to get in my dumbbell work. Everything felt good warming up until I switched to the actual dumbbell. The diameter of the handle just pried my right hand open in the racked position, stretching out my thumb. Really stinks to aggravate that place yet again. Meant to put 185lbs on the dumbbell instead of 180lbs but it is such a hassle getting on the collars and caps secured that I just went with it and hoped it was easy enough to make another attempt with more weight. Right side was a little tough but the left just flew up there. 195lbs was just too much at this time, but it is close. Almost an exact repeat of my first workout back from the Pro-Am, but with 20lbs more weight. I got a few more weeks to get it. I attempted the weight twice more so to get used to the weight on the clean and feeling it on my shoulder so I get an idea of how I need to move under it. My clean has improved a lot on these, used to have to prop it up on my knee first with this weight. Biceps were quite sore from all of this. It was way too late to stretch (gym closing) so I just went home and ate.

September 23, 2012 – Event Training

Dynamic Warm-ups

Atlas Stone Loads to 58"
226x1
259x1
300x1
330x1
350x7 PR+7"

Truck Pushes (60 seconds rest)
7000x150'
7000x150'
7000x150'
7000x150'
7000x150'

26 Minutes of Stretching

Comments: I did not intend for today to be a long workout but it had to become one. With Jenkins at WSM, I can't train there after hours on the weekends and with everyone else either away or having to light of stones to train on, made for another drive down to the Edge 2.0 to train. I do dislike spending so much time in a car to train but I will do what I have to follow the programming. I will say that there were some good things about training today as I had plenty of help with keeping time, filming and reloading the stone. Also got to use the yoke setup for Nats rather than a platform. Good thing too as I forget how close I need to be to it when it is over a bar and not to a platform. Whacked the back of my head really good picking up the first stone haha. Broke in my new sleeves, would have liked them tighter but they worked perfectly. Goal for today was to hit a stone that I could get seven reps or more in under 60 seconds. Regardless of how long it took, I was going to get at least seven reps with the stone. I thought I might have chosen too heavy for my set until I started going. After the first rep, I attempted to readjust my glasses but stopped myself as I remembered I was covered in tacky. I got my seven and called it there. Very happy to get it under the 60 seconds mark. I see some spots where I can cut time and pick up a rep at least but this really brought my confidence back for stone loading (and strongman training). Helped out some before driving back home. About 2 hours later, it was time to finish the workout with the truck pushes. Warm up was just walking to the truck. Felt better than last time I did them. Getting used to them I think. Stretched a little bit to finish things up for the day.

September 20, 2012 – Lower Body Training

Been feeling down on myself and I need to stop. But it is hard. Had to schedule in an extra session with the chiropractor for my lower back as my overhead lifting shifted the L-1 again. Looks like I'll be switching back to jerks for my overhead lifting. It's been a long, weird experiment.

Dynamic Warm-ups

S-Cubed Bar Squats
52x10
142x5
192x2
232x2
282x2
322x2
372x2
412x2
462x2
482x0

GHR Situps
bw+40x50 PR+10 reps

27 Minutes of Stretching

Comments: Well this was something. Learned that box squats don't help my squat for one thing (seem to help deadlift though). Haven't really been doing full range squats other than front squats or with lighter weight. Got to start some where I guess. I felt like a newborn foal coming out of the hole even warming up, felt awkward. Going to be using the s-cubed bar when I can as my choices are either unbendable or whippy for barbells. Despite all of that, the top double was very close to my 1rm from when I did full squats. Just not ready for 482lbs and I should have just went on to abs at the set before. Couldn't get the exact setup I had the last time for ghr situps (quite a bit tougher) and I also forgot how many I had done last time. I just kept going until I knew I had beat that number. Back felt a little better after the situps strangely enough. Quite a bit of leg and chest stretching after all of that.

September 18, 2012 - Upper Body Training

Dynamic Warm-ups

Axle Push Presses
72x1
92x1
112x1
132x1
152x1
172x1
192x1
212x1
232x1
252x1
272x1
292x1

Axle Overhead Lockouts
182x1
232x1
272x1
322x1
357x0,0 (22 second hold at top)

Parallel Bar Dips
bwx43 PR+3 reps
bw+35x19 PR+10lbs

32 Minutes of Stretching

Comments: Ugh. Axle is starting to piss me off. Everything after 152lbs felt heavy. Struggled to lockout 292lbs so called it there, especially since the straining to get the lift bothered my back. Added a bit too much weight for axle lockouts and couldn't press out my top set. I dipped under the bar after the two misses just so I could get the static hold in for the workout. Was pretty disgusted with myself at this point but pushed onward. Added a few reps to the bodyweight dip set and managed to match the weight set for reps with more weight. At least something is improving. Lots of stretching after this.

September 16, 2012 – Event Training

Dynamic Warm-ups

Death Medleys (Sandbag/Keg/Duck Walk/Sled Drag) (turns at 50')
122x100'/120x100'/225x100’/370x100'
172x100'/180x100'/340x100’/550x100'
235x100'/235x100'/430x100’/730x100'

24 Minutes of Stretching

Comments: I knew this was not going to be any fun. Even the event as is on the entry form looks like no fun, let alone doubling the distances. Took quite a bit of time just getting everything setup for each of the runs. I was originally going to do it for straight shots of 100' outside but after getting a nice red coating yesterday, I felt it best to stay inside and go for 50' with turns to get the full distances. Duck walk was just awful and I knew I was in trouble with just the light set. Got big bruises on my legs from it now. Took forever but I finished all three sets. So dead.

September 13, 2012 – Lower Body Training

Been a bit distracted the past few days. I was at the York Fair all day yesterday helping out with Pennsylvania's Strongest Man. Got a wicked sunburn. Tested out both the women's and men's truck pull to make sure the course was doable. My lower back hasn't been working as well since I picked up those 397lbs farmer's handles for a double. My back loosened up enough for the chiropractor to get my L-1 to adjust back in to place so I'm feeling a lot better but still need to work on it some more.

Dynamic Warm-ups

S-Cubed Bar Sumo Deadlifts
145x10
235x5
325x2
375x1
415x1
465x1
Added Straps
505x1
555x1
570x0

Hanging Leg Raises
bwx40 PR+5 reps
33 Minutes of Stretching

Comments: Hoping for big things today but not to be. I decided to use the s-cubed bar for pulls which probably wasn't the best thing for consistency sake as I've been basing my sumo pulls off of a deadlift bar and the last time I did them was with a regular (albeit flexible) barbell. Especially since the start is my issue with sumo and this bar has barely any flex. The markings are different too so my foot placement might have been off a little as well. All choices my fault. All of it felt tough. Tied my PR from last year but like I said, I was expecting more considering how much improvement I've seen in this style of pull this past year. Moved on to abs after that. Had to reset a couple times at the start to keep from swinging. Last half was really tough, abs were twitching the rest of the night.

September 11, 2012 - Upper Body Training

Dynamic Warm-ups

Close Grip Barbell Incline Bench Presses
45x5
75x3
105x2
135x2
165x2
195x2
225x2
255x2 PR+5lbs

Bigg Dogg Strongg Dumbbell Clean and Presses
38x2 R
38x2 L
58x2 R
58x2 L
78x2 R
78x2 L
98x2 R
98x2 L
118x2 R
118x2 L
137x2 R
137x2 L
157x2 R
157x2 L
177x1,0 R
177x2 L
177x2 R PR+1 rep
157x2 L
157x2 R

25 Minutes of Stretching

Comments: Still working on getting my lower back up to snuff. Incline didn't feel too bad but 255lbs was so ugly I felt I'd better leave it on a good note of a small PR and move on to circus dumbbell from there. Been doing singles the last two times so moving to doubles was an interesting change. Plan was to hit 5lbs more than last but double it instead of a single. I definitely feel like it takes a bit of work to get truly warmed up for dumbbell. Certainly feeling much better with it. First time training with it I was crushed by 177lbs and this time I crushed it. I only got a single the first attempt with my right arm and felt obligated to try for another single after my set with the left. I was not expecting it too be easier the second time but it was. I'm happy with the progress on dumbbell, may still be short come Nationals but it is a ton better than where I was coming out of the Pro-Am. Stretched and called it a day.

September 09, 2012 – Event Training

Dynamic Warm-ups

Yoke with Sled (45lbs)
310x50'
410x25'
510x25'
610x25'
710x25'
810x41'

28 Minutes of Stretching

Comments: Rained off and on this workout. Had to do a bit of cleaning up in the street to make a good path to walk. Storm from the previous day put a lot of debris down. Having a sled on yoke is odd, definitely makes it tougher, even with such light weight. I had a brain fart and thought I was using 90lbs more than I was. A big plus is that none of this hurt my upper back so very happy about that. I felt stable with 810lbs but I didn't anticipate how much the difficulty would increase going back as the slight slope made the friction of the sled a bit more challenging. Got stuck close to 50'.

September 06, 2012 – Lower Body Training

Dynamic Warm-ups

Front Squats
45x10
85x5
125x3
165x1
205x1
245x1
285x1
325x1
365x1
375x1 PR+10lbs
385x1 PR+20lbs

GHR Situps
bw+40x40

29 Minutes of Stretching

Comments: I wasn't expecting much today. Front squats haven't been kind to me in the past and with how the past few workouts have gone, I've lowered my expectations accordingly (or appropriately I guess). Despite soreness and mental state, it went better than expected. Normal front squats are little weird after doing the strap and box versions (and harness versions before that). A plus was that my mid back thing didn't act up very much at all, so the feedback that it is getting better is a good sign. 365lbs felt like my limit for the day but I figured I'd add a little more. Much the same and I could have called it there too but I felt I had a little more still. I felt like I was going to be crushed as soon as I unracked the weight. Despite that, it felt much like the previous two singles. I felt I was rolling the dice a few too many times and called it there. Moved on to abs from there. Made a makeshift weight vest out of some chains. Quite unique feel to them since they kept moving. Called it at forty and stretched.

September 04, 2012 - Upper Body Training

Dynamic Warm-ups

Axle Clean and Presses
72x3
102x3
132x3
162x3
192x3
222x3
252x3
282x1

Axle Overhead Lockouts
162x1
212x1
252x1
302x1
342x1 (22 second hold at top)

Pull-ups
bwx16

Parallel Bar Dips
bwx40 PR+8 reps
bw+25x19

29 Minutes of Stretching

Comments: Another frustrating day of overhead lifting. Felt a lot of latent soreness from car deadlifting. Warm-ups felt good and felt a little tough on the set with 252lbs. I thought 282lbs would be doable, then I missed the first clean. I got it on the second attempt and while the press was a little tough, I felt I had two more in me. Turns out I was wrong. Really angry at myself. I hate missing weights and being this far behind. From there, moved on to overhead lockouts with the axle. These were not originally part of the workout but they have been added in to help with my overhead. The platform wasn't as sturdy as I would have liked but I held the weight for a decent time. Next was a max rep set of pull-ups. I don't remember going over 12 reps on these since I was 80lbs lighter so possibly a PR. Might have had one more rep in me but it would have been super ugly. Moved on to dips from there. Arms and shoulders were a bit fatigued (last time I did only push pressing) so it was a struggle to beat my best from last time. The bodyweight set took it out of me and I had little left in the tank for the set with weight. Stretched and went home.