January 27, 2012 - DE LB & January 28, 2012 - Extra Workout

January 27, 2012 - DE LB

Dynamic Warm-ups

18” Box Front Squats w/IW#3's
No Bands
45x10
95x2
Add Bands (+95lbs)
45x2
85x2
125x2
155x2
185x2
218x2
218x2
218x2
218x2
218x2
218x2
218x2
218x2
218x2
218x2

Hammer Strength Uni-Lateral Leg Presses
455x12
505x12
555x12
605x12 PR+2 reps

Modified Glute Ham Raises
bw+10x12
bw+35x12
bw+60x12
bw+85x9 PR+2 reps

Comments: Felt good. Bands felt awkward at first but once I got warmed-up, it was smooth sailing. Energy felt low when it came to leg pressing. Every set felt tough and went balls to the wall on the last set to get all of the reps. Pretty much a system shut down in my legs as I was staggering around. Luckily that didn't keep me from doing modified glute hams. First few sets felt good but I was really disappointed with how my form was on the last set. I keep sliding down and the reps weren't quality. I make switch to doing ghrs light and strict style soon but I might stick with the modified for a few more workouts. Didn't have much time to stretch so I did bit for my calves and hammies before leaving.



January 28, 2012 - Extra Workout

Walking - 31.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Felt it was better to sleep in and use today as a rest day rather than have to schedule the day around different time limitations. Walking felt nice and band work did what it does.

January 26, 2012 - ME UB

I decided on Monday to make my upper body rotation be axle, log and strict (with either axle or swiss bar) instead of a benching variation. I figured that I’m already hitting a benching exercise as a secondary lift and that it would mesh nicely with how I am doing deadlift, block/rack pull and front squat for lower body in that it makes the third week not as stressful on the ME lift and that I’m going for a top 5rm or 3rm on the secondary exercise that week. I think this will be a good change.

Dynamic Warm-ups

Axle Strict Presses w/ Chains
No Chains
75x5
Add Chains (+28lbs)
75x5
Add Chains (+72lbs)
75x3
Add Chains (+116lbs)
75x3
100x3
125x1
150x1
170x1
190x1
205x1 PR+5lbs

Close Grip Axle Floor Presses
195x5
225x5
255x5
285x5
315x5 PR+10lbs
345x3 PR+10lbs

Seated Overhead Cable Triceps
75x12
90x12
105x12
120x12 PR+2 reps

29 Minutes of Stretching

Comments: Another good one. I wasn’t too sure how strict pressing would go since I haven’t done any in about five weeks. Weights felt good on my chest, definitely seeing this as a benefit from all the front box squats. Messed up my form a little on 170lbs and got a little off balance on 190lbs but I knew I could get 205lbs if everything went right. Good for a PR. Granted axle floor pressing hasn’t felt as easy as it did when I was doing sets of 12, I felt better than I did last week. I was quite surprised to get a solid triple with 345lbs. Had to wait a bit before I could finish up my workout as the preacher curl bench gets a bit more use in the gym now. Cable triceps stuff felt tough but I somehow made quick work of the last set. Didn’t have to do as much stretching as I was expecting.

January 25, 2012 - Extra Workout

Walking - 32.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Nothing much to say for today. Event training plans still uncertain. Bands were a bit tougher than usual from not doing them.

January 21, 2012 to January 24, 2012

Just now getting around to post training. Had a bad weekend, new class started on Monday and had an interview Tuesday (was given very short notice on it). Either way, that stuff is done with for now. Good news is that the listing for the NAS Platinum Plus contests is up so I have dates and locations to work around. Also have the location and dates for Nationals which should make planning for it much easier than in years past. To be honest, I was getting worried that the info hadn’t been posted by now. Event training this weekend could be tough as nobody is really going to be around Saturday and I can’t train Sunday morning as I have family obligations. Possibly going to train with Andy at his place but uncertain right now as he might just go to Brute Strength Gym. Worse comes to worse, I could always hit events in the street if the snow is gone by then.

January 21, 2012

Walking – 32.5 minutes

Comments: We got decent amount of snow. Spent most of the day just deloading from the work week and then shoveled my neighbor’s driveway. Went for a walk a little while after that and didn’t do my usual band work since I figured shoveling snow replaced that. Finally got around to watching the ESPN broadcast of WSM 2011 (had seen the UK Channel 5 Broadcast weeks earlier).

January 22, 2012 – Suck

Dynamic Warm-ups

12” Log Clean and Push Presses
115x5
145x5
175x3
215x5
245x3
275x1
275x1

Comments: I should have just stayed in bed this day. Would have been limited to log and stones if I went out to Chambersburg to train so I drove down to the new location for the Edge 2.0 facility. After my GPS took me on the scenic route (going to take a ball peen hammer to it) I got there but I felt like crap. My neck was stiff, my lower back was tight and I couldn’t stop shivering. I felt better after doing my warm-ups but I just sucked on log. I was hoping for a triple with 275lbs but only got one rep. Technically, I was still within the 5/3/1 minimum for this week but it was just disappointing. I think I rested about 10 minutes to get my head right and figured I’d try it again. Same result. I was too pissed off to focus on anything else so I just helped out some of the other people training. That was probably the only positive of the day. Left and drove back home two hours and went to bed early.

January 24, 2012 – ME LB

Dynamic Warm-ups

Reverse Band 18” Front Box Squats w/ Light Bands
No Bands
45x10
Add Bands (-65lbs)
95x5
135x3
180x3
215x3
245x3
275x1
305x1
335x1
365x1
395x1
425x1
455x1

Safety Squat Bar Goodmornings
225x5
255x5
285x5
315x5
345x5

Seated Cable Rows (straps)
230x12
260x12
290x12
320x12 PR+5lbs

??? Minutes of Stretching

Comments: Really good workout. Having two days to rethink some stuff helped me relax and feel better. Also eating two double meat 12” subs Monday night might have helped (can’t believe I forgot that Subway did that). Really surprised myself on reverse band front box squats. I had based all of my front box squat numbers off of what I did that first workout when I had to fight like hell to just get 380lbs. I’m getting much better at them. Still having issues with breathing on the heavier weights. Got no problem with the light stuff thanks to speed work though. Cut my hand a little on the straps (second time). I felt good for a little more but my training partners thought my top set was a good place to stop. Worked up to my goal weight for ssb gm’s. Didn’t push these as 345lbs felt heavy enough for my top set of five and I’m also not very keen on aiming for triple like I am after deadlifts. More can go wrong on sloppy gm’s. Rows were pretty nice and I think a lot of that has to do with not really doing events this past weekend. Forgot to set my timer for stretching so no idea how long I did that.

January 19, 2012 - ME UB & January 20, 2012 - DE LB

Got some snow last night. May mess with events for tomorrow but I could always go south to train if need be. Doing some thinking about deadlift stuff after my rack pull session.

January 19, 2012 - ME UB

Dynamic Warm-ups

12" Log Push Presses w/ Monster Mini Bands
No Bands
90x5
90x5
130x3
Add Bands (+75lbs)
90x3
120x3
150x1
180x1
200x1
220x1
240x1
255x0
250x0

Close Grip Axle Floor Presses
195x8
225x8
255x8
285x8 PR+10lbs

Seated Overhead Cable Triceps
75x12
90x12
105x12
120x10 PR+3 reps

38 Minutes of Stretching

Comments: Upper back was quite sore still from rack work on Tuesday. Hit 5lbs over my goal weight for this (never done push presses against monster minis with any kind of bar) but would have liked more. Axle floor pressing felt good the first two sets but then felt crappy and hard the last two. Quite strange going from being a piston on these last week to slow crap this week. Still a PR on these. Over cable triceps felt better and I knew I'd get more reps on the last set this time. Whole lot of stretching.



January 20, 2012 - DE LB

Dynamic Warm-ups

18” Box Front Squats w/ Chains
No Chains
45x10
Add Bands (+65lbs)
45x2
95x2
135x2
185x2
225x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2

Hammer Strength Uni-Lateral Leg Presses
445x12
495x12
545x12
595x12 PR+1 rep

Modified Glute Ham Raises
bw+10x12
bw+35x12
bw+60x12
bw+85x7 PR+5lbs

32 Minutes of Stretching

Comments: Really worried coming into this workout as I felt awful at work just sitting around. Bruises on my thighs are clearing up a bit now. More yellow than purple now. Despite feeling awful, this was the best front squats have felt. Missed the rack on my fastest set which was more awkward than scary. First time through the six week front squat cycle for speed work and I feel way better with front squats than when I started. I think that 445lbs is doable on these this year at this rate. Manged to get all the reps this time on leg press. Slowly moving up and up on these. Legs kept sliding on glute hams, not sure what was up with that. Ugly reps on most sets (especially the last one). Always to be expected whenever I up the weight and change the sets. Looking forward to some rest.

January 18, 2012 - Extra Workout

Walking - 33 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Felt better today stress wise but lower back (actually all of my back) was quite sore. Got cold and dark outside real fast but still made for some relaxing walking. Band stuff was a bit tough but I was expecting that after the two hard sessions.

January 17, 2012 – ME LB

The day didn’t start out well or perhaps I should say the night before didn’t start out well. The bruise on my right thigh looks like an orangutan punched me and the bruise on my left looks like I was hit with Australia. Some family stuff on top of the stress from traveling and hard training could become something bad. Bad enough that I woke up in the middle of the night from vomiting in my mouth. Very unpleasant way to wake up haha. I felt sick the rest of day and had plans to switch to a deload week. However, the session at the chiro made me feel a ton better.

Dynamic Warm-ups

21” Rack Pulls
135x5
245x5
295x3
335x3
385x3
425x3
475x3
515x1
565x1
605x1
Added Straps
655x1
705x1
735x1
755x0

Safety Squat Bar Goodmornings
215x8
245x8
275x8
305x8
335x7

Seated Cable Rows (straps)
225x12
255x12
285x12
315x12 PR+5 reps

27 Minutes of Stretching

Comments: Despite feeling like crap, a good workout. I haven’t done rack pulls in a while as I like doing block pulls better but I figured it would be a good idea to do high rack pulls to get used to straining and a stiff bar. Happy to get 605lbs double overhand on the rack bar. Thought about doing the next set that way as well but my training partner reminded me that I was aiming for back work, not grip work so I strapped up. Goal was to beat my 18” pull and I did that. Tried 755lbs after 735lbs but it barely moved. I feel I can get it next time. My back was ready for gms this time. Hit my goal weight fairly easily so I tried 335lbs. Got seven but my form broke down going for an eighth rep so I called the set there. Good progress on them. Really surprised to not only feel okay on rows but to get all the reps. Usually after stones or tire flipping or h-stone, my arms cramp up like crazy on rows the next workout. I did all three and barely had any soreness. Didn’t do that much stretching since it was getting late and I needed sleep.

January 14, 2012 to January 16, 2012

Back in PA. Exhausted is an understatement.

January 14, 2012 - Extra Workout

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Just the usual. Nothing major and went to sleep early.

January 15, 2012 – Events

Dynamic Warm-ups

12" Log Clean and Push Presses (one clean)
115x5
145x5
175x3
205x3
230x3
260x4

Tire Flips
700x1
700x1
900x1
900x1
1100x0
1100x1 PR+100lbs
1100x5 PR+4 reps

Biggdogg Strongg H-Stone Carries
240x50'
290xpick
349xpick
429x18'
429x62'

Anchor Chain Drags
500x50'
500x50'
800x50'
1400x0
1400x0
1200x32'

Atlas Stone Loads
250(18")x1 to 52"
330(20")x1 to 50"
360(20")x1 to 50"
380(20")x1 to 50"
405(22")x1 to 50"
432(22")x0 to 50"
432(22")x0 to 50"

Comments: This was a long day. Got up at 4:45 to make it to Brute Strength Gym at about 10:30. I slept about 2.5 hours on the way down so I wasn't super out of it. I love Brute Strength Gym and wish it was closer. My plan was to beat myself up on events to simulate a contest and not just to prep for Viking Fest. I have a feeling other big shows this year will involve a decent amount of traveling and I know it affects me. Knowing this, I started off with log pressing. I knew it was going be rough just starting with the warm-up weight. I got all the reps for this week but only one extra rep on the last set. Whatever, I'll take it. Moved on to tire flipping. So many tires there that they have a tire rack. My goal on this was to flip the 1100lbs tire and then do a heavy rep set. The heaviest tire I have access to is 957lbs (not including Tiny Tim, the plate loadable tire from hell) but it isn't too bad and I've been hearing that the tire for Viking Fest is really tough so why not go for a tire 200lbs over the contest weight. Did some easy singles to warm-up and then tired the 1100lbs tire. First attempt no luck. I was not going to let this happen, hell no. I'm a man and I'm going to flip that tire! Rested maybe 30 seconds and walked to the other side of it and gave it hell. Slow and ugly but I got it up. My wrist was sore after that lift and it has been a long time since I've felt soreness in my wrist from tire flipping. After getting it for one, I knew had it solved and went for an all out set. Surprised myself by getting five reps. I think I could've kept going. Next up was H-Stone carries. I have only played with a Biggdogg Strongg H-stone a couple times and usually for light weight (when it is empty) and my issue seems to always be that it is slick to hold on to with the diamond plating and smoothed edges. Seeing as how I have a bear of a husafell stone carry at Viking Fest, I wanted to make sure I could even get it into position. Loaded it up with all the chains and had at it. This sucked huevos grande. Took forever to get it into position and I lost my grip after 18'. I rested a bit and tried again with much better success (hey, failed attempts are warm-ups) and I lost my grip on that attempt too. Chain drag was next. It is part of a medley but I wanted to hit it heavy too since I'm not really going to have opportunity to max out on a chain drag back home. Besides, the contest weight was super easy so I wanted to push it. Now I thought that was adding just 500lbs but it turns out it was actually 600lbs. I tried once and couldn't budge it as I was slipping and sliding. I changed my shoes to hopefully get better traction with minimal changes. Switched some chain out to make it 200lbs lighter and actually got a fair distance at a snails pace. Just too beat to finish the 50' course. Stones were just awful as I was exhausted and the massive bruises on my inner thighs from the h-stone just hurt so bad when anything touched them. Decided to do low volume singles over a bar. I'm almost embarrassed to tell you how much trouble I had with the 330lbs stone. If I had not gotten it, I would have have just run towards the nearest living thing and just kill it. I felt better on the next two lifts and felt like I was back on my game. Had some issues with the new 405lbs stone but got it. 432lbs was just not going today. Definitely a fatigue thing as I haven't done this many events in one day in awhile. I also may ditch the stone sleeves as it looks like they were sliding on the heavier stones. Had a lot of fun and took a two hour nap to recover from that fun.



January 16, 2012 - Extra Workout

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Glorious sleep. Drove the rest of way home after staying the night at my relatives in Richmond. Bruises on my everywhere. Walking felt good and band stuff was understandably tough. This will be a tough week.

January 13, 2012 - DE LB

Dynamic Warm-ups

18” Box Front Squats w/ Chains
No Chains
45x10
Add Bands (+65lbs)
45x2
95x2
135x2
185x2
225x2
256x2
256x2
256x2
256x2
256x2
256x2
256x2
256x2
256x2
256x2

Hammer Strength Uni-Lateral Leg Presses
445x12
495x12
545x12
595x10

Modified Glute Ham Raises
bw+5x12
bw+30x12
bw+55x12
bw+80x12 PR+2 reps

36 Minutes of Stretching

Comments: Front squats feeling better and better each time. Leg pressing was tough today. Quads just inflated. Fought hard for every rep on the last set but couldn't get past ten reps. Glute hams went well too. I knew I'd get all the reps on the last set this time after the first rep. My legs slid a little on the ninth rep so I didn't count it and went for another rep. Good amount of stretching for the hamstrings. Extra workout tomorrow and then getting up before the sun on Sunday to drive down to Brute Strength Gym for some heavy lifting.

January 12, 2012 - ME UB

Dynamic Warm-ups

Axle Push Presses w/ Chains
No Chains
75x5
Add Chains (+28lbs)
75x5
Add Chains (+50lbs)
75x3
Add Chains (+72lbs)
75x3
100x3
125x3
150x1
175x1
200x1
220x1
240x1
255x0
265x0,0
265x1

Close Grip Axle Floor Presses
185x12
215x12
245x12
275x12 PR+4 reps

Seated Overhead Cable Triceps
75x12
90x12
105x12
120x7 PR+5lbs

32 Minutes of Stretching

Comments: Despite some hiccups, a good workout. I decided to make a fairly big change to my ME work in that I will no longer do a down set at 90% after my best single. I think this will allow me to put more effort into the max for the day and allow me to recover from workout to workout better. I’m definitely starting to feel more comfortable with a bar/implement on my chest for overhead and I think a lot of it has to do with all the front box squatting and the log pressing I’ve been doing lately. I feel solid. I was leery with how axle push pressing with chains would go considering what happened the last time I did them. I almost blacked out and dropped the axle on to the pins of the power rack and it swung down on one end, dumping the plates. Scary and embarrassing. Axle is weird with the lockout being really tough for me. My form was a bit different than what I usually do with push presses in how I unracked the bar. My usual method would be to just quickly pop under the bar but I did a very deliberate unrack this time. I figure that if I’m calm and focused as opposed to amped to the max, I’ll make less mistakes. Leg drive felt good today and my quads were getting a little sore from even the warm-ups haha. The first hiccup came with my attempt at 255lbs. I started to lose my balance so I stopped and didn’t fully lock out my arms. Rather than attempt it again, I increased the weight since I knew I was good for more. Next hiccup was the weight went too far in front on the next set. I knew I could get it if everything clicked. Leg drive was perfect but it stalled inches from lockout. I fought it hard but my vision started to go dark. I got it locked out before I blacked out but I had to drop it from overhead. I feel like such a douchebag when that happens. Despite that, I was really happy to get that weight, just got to work on my breathing with heavy push presses better. So much trickier than strict pressing or jerks. Moved on to axle floor pressing. Only done it twice but this time was definitely the best it has felt. I was expecting low numbers but it felt really good and I hit 275lbs for 12 (and I struggled to get eight last time) with some in the tank. After all those reps, I knew cable triceps were going to be tough, especially since I was increasing the weight from last time. I was right and got what I expected on the last set. Top of my hamstrings were really tight during stretching. I blame the goodmornings.

January 10, 2012 – ME LB

Didn’t walk the day before, I just felt like relaxing. Probably should have still gone for one to help get the tire flipping soreness out of my legs. Not walking today with the rain coming down. Upper back really sore from the workout haha. These past two weeks of log pressing have made me feel confident that I can get better and eventually put up some decent numbers. I want to hit over 300lbs at Viking Fest but I’ll just have to wait and see. Speaking of that, another goal I want is to beat my no tacky stone lift before the contest as well. The stone series is going to be tough with the super dusty 405lbs stone. I’m 2 and 1 with it so far in contests and I want to crush it this time. I’m a little worried about taking so long between event days where I’m doing stone work. On the one hand, it is my best event but on the other, I don’t want to get rusty and loose my advantage. I feel I can do well at under 265lbs but I continue to compare myself to those in the super heavyweight class. Weight is not staying on though. I’m looking forward to Jenkins’ gym opening up in the next few weeks as it will provide me another place to train events.

Dynamic Warm-ups

Deadlifts w/ IW#2’s dbl
No Bands
135x5
Add Bands (+112lbs)
135x5
185x3
225x3
275x3
315x3
365x3
405x1
445x1
485x1
Added Straps
525x1
565x1 PR+5lbs
575x0
500x4 PR+5lbs

Safety Squat Bar Goodmornings
155x12
185x12
215x12
245x12
275x12

Seated Cable Rows (straps)
225x12
255x12
285x12
315x7 PR+5lbs/270x7/225x12

36 Minutes of Stretching

Comments: Ok workout today. Managed 485lbs double overhand against the bands before switching to straps. Felt slow as crap off the floor when I strapped in to the bar. Granted I did manage a 5lbs PR, I was expecting more. I shouldn’t have tried for more weight. I got to get used to making small increases and not expecting the big jumps. Really had to fight for those reps on the down set. Had to change my plan a bit with ssb gms. I was going to start at 215lbs but it felt like way too much so I dropped it down to 155lbs. As I progressed, I felt better and eventually worked up to my original goal weight. Just took two extra sets. All that work and I knew I’d be beat when it came to rows. Got a tough seven reps with 315lbs but I was still mad about my deadlifting so I did a double drop set. Lots of stretching for my hamstrings.

January 08, 2012 – Events

Dynamic Warm-ups

12.5" Log Clean and Push Presses (one clean)
115x5
145x5
175x3
190x5
215x5
245x7

Tire Flips
860x1
860x1
860x1
860x8
860x13 PR+1 rep

20" Pick Frame Carries (1.5" handles)
570x110' (drop at 55')
570x110' (drop at 55')
570x110' (drop at 55')

Comments: Felt good. As I mentioned, not too sure what to do other than log and tire. Joe said I should skip stones as I was going to be pulling heavy this week and stones are my best event. Log felt awesome today, the best it has ever felt for me. Just missed getting an eighth rep with 245lbs, just got too far out in front of me. I was slow getting into tire today, long breaks between the first three warm-up singles. Goal was just light form work but it felt good so I did eight instead of six reps. I figured I'd beat my rep PR on the next set. Pretty gassed by that and the cool air doesn't help the breathing haha. Definitely good for more if I had to push it. Since I had unexpectedly got in some conditioning work, I decided it was not the best time to do sandbag carries. Jenkins had brought his frame out with him so I just did that for a few runs. Felt easy.

January 07, 2012 - Extra Workout

This has been an odd January so far. Yesterday night it was cold enough to freeze all the bottle of Gatorade in my car and today it was over 60. Hoping this fluctuating temperature doesn't screw with my allergies too bad.

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Nice walk and easy band work. Always good to clear my head. Not too sure on what I'm doing for events other than my log work. I want to get in some tire tech work as well as light moving event stuff (yoke?) and maybe try the 427lbs stone without tacky. Nothing super hard as I plan on going balls heavy the following event day since I'm going down to Brute Strength Gym to train.

January 06, 2012 - DE LB

Dynamic Warm-ups

18” Box Front Squats w/ Chains
No Chains
45x10
Add Bands (+65lbs)
45x2
85x2
125x2
165x2
205x2
247x2
247x2
247x2
247x2
247x2
247x2
247x2
247x2
247x2
247x2

Hammer Strength Uni-Lateral Leg Presses
435x12
485x12
535x12
585x12 PR+10lbs

Modified Glute Ham Raises
bw+5x12
bw+30x12
bw+55x12
bw+80x10 PR+3 reps

30 Minutes of Stretching

Comments: Felt a little better after the chiro session, seemed to loosen up my back. Front squats are starting to feel comfortable-ish and not so much like death. Just about everything felt good lifting wise today. Leg pressing just seems to have clicked for me as of late, I'm not struggling with it. Took my time between sets of leg press and glute hams as I was helping out with other lifters (spotting, filming, yelling, etc). Last set of glute hams was just brutal. Not sure how I got past the five reps this time but I did. Hammies were just throbbing. Decent bit of stretching then home.

January 05, 2012 - ME UB

Dynamic Warm-ups

Close Grip Barbell Bench Presses w/IW#1
No Band
45x10
Add Band (+40lbs)
55x5
95x3
135x3
175x3
205x3
235x1
265x1
295x1
315x1
335x1
350x0
300x3

Swiss Bar Floor Presses
195x5
225x5
255x5
285x5
315x5
345x2 PR+5lbs & 1 rep

Seated Overhead Cable Triceps
70x12
85x12
100x12
115x12 PR+1 rep

30 Minutes of Stretching

Comments: I took off completely the day before and went to bed early to see if the increased rest would help my upper and lower back recover. Despite whatever is going on with my left trap/shoulder blade, this was a good workout. Second workout at the gym with all of the newbies. Figures I’m doing two benching exercises so spotting can by a catch 22 in some cases. I’ve never maxed with this band setup before as I was using it strictly for speed work in the past. It’s weird in that everything over 135lbs felts heavy as hell and it feels like a lot more than just 40lbs of band tension. I knew this from back when I did speed work so I aimed for the top end weight to be just a bit over my max without bands. Got that goal and then tired a little more but I guess too much for now. Didn’t help that my chest relaxed at the bottom of the lift. Since I knew I had more in me than what I achieved for the max single for the day, I did a little more than the usual 90% I use for my down set. Doing floor pressing after that was going to be a test to see how my body would take it as well as some revenge for last week. 315lbs was a technical PR but not counting. I felt I could get a triple with 345lbs but just got out of my grove. So far the two heavy flat pressing exercises idea seems to be working with no ill effects so far. I laid claim to all the equipment I needed for cable triceps so that I wouldn’t have a repeat of last week. Got all the reps so very happy to be improving. Surprisingly not much stretching.

January 03, 2012 – ME LB

Dynamic Warm-ups

18” Safety Squat Bar Front Box Squats
65x10
105x5
145x3
180x3
210x3
240x3
270x1
300x1
325x1
345x1
365x1
385x1
405x1
425x1
383x4

Sumo Stiff-legged Deadlifts
355x5
385x5
415x5
445x5
475x5 PR+10lbs
Added Straps
505x3

Seated Cable Rows (straps)
220x12
250x12
280x12
310x12 PR+5lbs

32 Minutes of Stretching

Comments: Really good workout and I wasn’t expecting it. For starters, my left side of my lower back has been sore since Friday so that is taking its good ol’ time and I have enough bruises on my arms, chest and legs that I look like got some leopard print tats recently. Then as I was doing my dynamic warm-ups, my left trap just tightened up and just wouldn’t release. I was seriously considering calling it a night there before I even got started. But I figured I should give it a try, hell it’s front squats. I need to be pissed for them. As I’ve mentioned in previous entries, I’m really focusing on front squatting now. Front box squats that is. Speed work with bands and chains (which is leaving lovely bruises on my collarbone) and then heavy work with either straight weight or light accommodating resistance. Part of my straight weight training is using different bars, namely ssb and csb. Never used them for front squatting so it should be interesting. I’ve seen the ssb used more than the csb for front squats so I had some idea of what to expect. Let me say that unracking and racking the bar is the worst part as the cambered wants to push the weight into you. Once that ordeal is over, it feels quite comfortable. The other big issue was that I can’t really see where I am with the pad in my throat so I need a spotter, even at lower weights. Found that lesson out the hard way on my first single when the one side didn’t quite make it into the j-hook haha. Also, no bailing from this lift due to the camber. Besides the uncomfortableness, I was really happy with how it went. Ok, thrilled as I did 45lbs over my best front box squat with a barbell and did slightly more than my barbell max for my down set. Moved on to sumo stiff-legged deads. I’ve changed the supplementary exercise setup so that I’m doing them for three weeks straight, starting at 3x12, then 4x8 and finally 5x5. I wasn’t sure how deads would go with my left trap still locked up but it didn’t seem to hinder me. My last set was surprisingly easy so I strapped up to see how many I could get at 505lbs. Despite everything, rows went well. Stretched and went home to eat and sleep.

January 02, 2012 - Extra Workout

Walking - 31.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Hips and lower back sore but feeling better. I still have to see the chiro twice a week for my hip.

January 01, 2012 - Extra Workout

Well, 2011 is done and now on to 2012. I had great disappointments and great gains this past year with two injuries and then coming back from both stronger than before. I was only well enough for one contest. I had a lot of time to assess my training and really look at the pieces and I'm definitely better for it. I'm still learning new stuff all the time in strongman. I figure I should put up some goals for this year.

1. Qualify for Nationals
2. Compete at Nationals
3. Compete at a Pro Card Show
4. Deadlift 700lbs
5. Front Box Squat 405lbs
6. Log Press 330lbs
7. Axle Press 330lbs
8. Load 505lbs Atlas Stone to 51.5"
9. Load 522lbs Atlas Stone

Walking - 31.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Besides the expected soreness for my arms from the shield carry, my hips were quite beat from the car lifting as well as my lower back. Walking felt good with the cool air. Band work was surprisingly easy considering the day I had yesterday. Another day off then back to the grind.

December 30, 2011 - DE LB & December 31, 2011 - Events

Happy New Year! I spent about 12 hours over the past few days contemplating and finalizing my workouts.

Tuesday – ME LB
Main Lifts - Max Single followed by 90% heavy set
Week 1 – A type of Deadlift
Week 2 – A type of Block Pull
Week 3 – A type of Front Box Squat
Supplementary Lifts – 4-5x5-8
Wide Grip Romanian Deadlifts, Sumo Stiff-legged Deadlifts, SSB Goodmornings
Week 1 – 3x12
Week 2 – 4x8
Week 3 – 5x5
Accessory Lifts
Seated Cable Rows – 4×8-12

Thursday – ME UB
Main Lifts - Max Single followed by 90% heavy set
Week 1 – A type of Axle Push Press
Week 2 – A type of 12” Log Push Press
Week 3 – A type of Close Grip Bench Press
Supplementary Lifts – 4-5x5-8
Close Grip Barbell Bench Presses w/ Slingshot, Swiss Bar Floor Presses, Close Grip Axle Floor Presses
Week 1 – 3x12
Week 2 – 4x8
Week 3 – 5x5
Accessory Lifts
Seated Overhead Cable Triceps – 4x8-12

Friday – DE LB
Main Lifts – 18” Front Box Squats – 10x2
Week 1 – 57.5% w/ IW#3’s
Week 2 – 60% w/ IW#3’s
Week 3 – 62.5% w/ IW#3’s
Week 4 – 65% w/ 65lbs of Chains
Week 5 – 67.5% w/ 65lbs of Chains
Week 6 – 70% w/ 65lbs of Chains
Accessory Lifts
Hammer Strength Uni-Lateral Leg Presses – 4x8-12
Modified Glute Ham Raises – 4×8-12

Sunday or Saturday – Events
Whatever, usually 3-5 exercises

I've finally decided to go all in with the front box squats.

December 30, 2011 - DE LB

Dynamic Warm-ups

18” Box Front Squats w/IW#3's
No Bands
45x10
95x2
Add Bands (+95lbs)
45x2
85x2
125x2
165x2
205x2
238x2
238x2
238x2
238x2
238x2
238x2
238x2
238x2
238x2
238x2

Hammer Strength Uni-Lateral Leg Presses
425x12
475x12
525x12
575x12 PR+10lbs

Modified Glute Ham Raises
bw+5x12
bw+30x12
bw+55x12
bw+80x7 PR+5lbs

37 Minutes of Stretching

Comments: My back was a little sore from the crap spot from Wednesday. Tried out front box squats with my oly shoes and things felt good until I added weight to the bar haha. Just felt like death on my chest. First work set I banged the first rep right into the uprights. Not a good way to start a workout. I was determined to stick with it and push on through for ten sets. About half way through I felt warmed up and it was somewhat easy. Finally got all the reps on leg press. It's about time. Glute hams started out good but as always when I change the jumps between sets and increase the final weight, the last set was a bear. Only got seven tough reps. Stretched and then got to bed late.



December 31, 2011 – Events

Dynamic Warm-ups

12" Log Clean and Push Presses (one clean)
110x5
140x5
165x3
210x5
235x3
265x4 PR+13lbs

Side Handle Car Deadlifts (Facing Car)
20" Pick
Mini Coopx1 at 15" out
18" Pick
Mini Coopx1 at 15" out
Mini Coopx1 at 12" out
Mini Coopx1 at 9" out
Mini Coopx1 at 6" out
Mini Coopx1 at 3" out
Mini Coopx1
Mini Coop+Co Cox1

IFSA Shield Carry (Turns at 45')
402x148'

Comments: Going to bed late the night before was a bad idea when I had to get up to drive down to train in VA the next day. I arrived about an hour later than the 12:00 start time. My two main things for today were to do my log pressing and to try out car deadlifting while facing a car. After, that, whatever. Anything besides stones. Log was much better than last week. I'm very happy to see it improving workout to workout. Next was car deadlifting while facing the car. Never done this before and since I don't have a car deadlift setup that I can use where I live, this was to be a test and workout. I wanted to see how it felt. If it was similar to a frame pick, then I could easily train for it at home. If not, then I need to schedule in more sessions in VA. Now the contest I'm training for is notoriously heavy so I had no illusions of repping the contest weight so I just went for a heavy single. I know the setup is an 18" pick with a heavier model car plus 400lbs on a loading pin midway between so I tried my best to mimic it. We had the front of the car facing me to get as much of the car weight on the frame as possible. I tried it out at the normal setup for the apparatus we have to see how it felt. Not bad but I immediately knew this was not something I could mimic with a frame. If anything, it feels a lot like tire flipping. I then used a 100lbs plate to stand on to make it the contest height. From there, I moved in the handles 3" each time I got it. Made it the weight in hand heavier, increased the time under tension and removed some flex out of the frame. Did this until the handles were all the way in to the frame and I was right up against the car. I then added Co Co to the hood of the car for one final gut buster of a lift. That was the goal. I was pretty beat after that so I decided to just do one all out walk with the IFSA Shield. I set it up so that I had to make turns at 45' unlike the last time I did it. I got it up to my arms in one attempt this time and started my walk. I matched my PR from last time but like I said, that was with only one turn and this was three turns and at the end of the day.