March 31, 2012 - Press

Dynamic Warm-ups

12” Log Strict Presses
90x5
120x5
150x5
180x5
210x5
240x5 PR+10lbs

Swiss Bar Incline Bench Presses
110x3
150x3
180x12
195x12
210x12 PR+10lbs

EZ Curl Bar Skull Crushers
130x12 PR+5lbs
130x12
130x12
130x12

32 Minutes of Stretching

Comments: With how my left shoulder has been since the contest, wasn't sure how my strict pressing would be. Felt like utter crap warming up and didn't feel that good until I got to 210lbs. 240lbs didn't feel too bad, if I really forced it, I might have had another rep in me. Decided to do reps for the incline since I felt like I was hitting a wall on this the last few weeks. Couldn't remember what my best was for sets of 12 was but I beat it by 10lbs. Skull crushers went surprisingly well. My arms felt heavy after a few sets haha. Good amount of stretching. Possibly doing event training tomorrow.

March 30, 2012 - Squat

Dynamic Warm-ups

21" Front Box Squats
45x10
95x5
135x5
185x5
225x5
275x5
315x5
370x5
420x2 PR+15lbs

Safety Squat Bar Step-ups (24" Box)
85x10/10
95x10/10
105x10/10

Glute Ham Raises
bwx12
bwx12
bwx12
bwx12
bwx12

35 Minutes of Stretching

Comments: My back was pretty beat from pulls on Wednesday. Actually worried that my upper back would be too fatigued to hold up any decent weight for front squats. I was going to make small jumps once I got over three plates but decided to go big instead. I figure this will be my heavy lower body day since I'll be focusing on improving my reps on deadlift day. 370lbs was bit tougher than I would have liked but I went for more. Aimed for a triple with 420lbs but I got out of my groove on the second rep and wasted a lot of energy so I didn't bother going for a third. Still progress. Back was toast so I decided to do something leg intensive that would spare my back. I decided to go with step-ups with the ssb. Never done them to this high of a box (also not in a long time) so I stayed light. Really worked my legs over good. Would have liked to do 12's but 10's are a start. Glute hams were what they were. Just going to keep them at bodyweight for the foreseeable future. Lots of stretching.

March 28, 2012 - Deadlift

Dynamic Warm-ups

16” Axle Block Pulls
272x5
362x5
452x5
502x5
552x5
602x4

Safety Squat Bar Goodmornings
185x3
235x3
275x8
295x8
315x8 PR+10lbs
335x6

Pull-ups
bwx12
bwx12
bwx12
bwx12

27 Minutes of Stretching

Comments: Good one today. Wasn't too sure how axle deads would go since the most I've attempted is 560lbs and that was about two years ago. Grip was easy, just weird using the over under grip and having to pull a bar with no flex at all. Really pleased to get four solid reps with the contest weight. Need to increase the reps on that a lot though. Gm's were tough but I haven't been doing much back intensive deadlifting the past few weeks prepping for the car deadlift so not too worried about that. Pull-ups were what they were. Just keeping them the same.

March 27, 2012 - Overhead

Dynamic Warm-ups

12” Log Clean and Push Presses (1 clean)
100x5
150x5
200x5
230x5
250x5
270x5 PR+5lbs
285x2

"Circus Dumbbell" Clean and Presses
85x3/3
115x5 R
115x5 L
135x5 R
135x5 L
135x5 R
135x5 L

Rope Cable Face Pulls
130x12
130x12
130x12
130x12
130x12

24 Minutes of Stretching

Comments: Just went in to this workout with a vague idea of what I wanted to do. I honestly wasn't sure how my pressing would be. I was very surprised how easy 270lbs went up, which was my goal for the workout, so I tried to get a triple with 285lbs. Wasn't happening. I don't have a circus dumbbell at this gym so I made due with a plate loaded dumbbell handle, which was awful. I took a short break between sides as I am really out of practice and wanted to insure each side got adequate work done. Face pulls have gotten tough but I think a lot of that has to do with the two weeks of light stuff and I'm sure it will be much easier next time.

March 25, 2012

Walking – 31 minutes

Comments: Got to bed late last night so felt good to just laze about and get in some walking. Be interesting starting out contest prep this week.

March 23, 2012 - Squat Deload & March 24, 2012 - Press Deload

Last two deload workouts. Lower body seems to be back to 100% but upper body is still not back to snuff.

March 23, 2012 - Squat Deload

Dynamic Warm-ups

21" Front Box Squats
45x10
85x5
125x5
165x5
205x5
245x5

Zercher Squats
125x5
165x5
205x5
245x5
285x5

Glute Ham Raises
bwx12
bwx12
bwx12
bwx12
bwx12

32 Minutes of Stretching

Comments: Everything felt pretty good. Some tightness in my lower back but legs feel fresh and springy again. Forearms didn't carry for zerchers so still need some time to recover. Glute hams weren't bad but then again, I usually do a lot of heavy stuff before hitting them.

March 24, 2012 - Press Deload

Dynamic Warm-ups

12” Log Strict Presses
100x5
125x5
150x5

Swiss Bar Incline Bench Presses
55x3
95x3
135x8
155x8
175x8

EZ Curl Bar Skull Crushers
90x12
90x12
90x12
90x12

28 Minutes of Stretching

Comments: Left shoulder is still achy. I did something to it after the contest changing out of my tacky shorts. Always the dumbest things. Tried to move quickly through this workout. Hopefully a few days rest will be enough time for my shoulders to be ready for some heavy lifting.

March 22, 2012

Walking – 32.5 minutes

Comments: Really nice outside. Did a little lawn mowing to warm up and that felt good on my lower back. Details are still coming in on the events for the CT Europa. Sounds like the deadlift will be higher than normal height and the opening weight for the log will be 300lbs. If I can't get that easy in three months, I have no business staying in the sport.

March 21, 2012 - Deadlift Deload

Dynamic Warm-ups

Axle Deadlifts
205x5
255x5
305x5

Safety Squat Bar Goodmornings
115x3
155x3
195x8
215x8
235x8

Pull-ups
bwx12
bwx12
bwx12
bwx12

31 Minutes of Stretching

Comments: Still getting back to it. Have not done axle deadlifting in a few years. Really easy, everything was double overhand. I like being able to just grip and rip on a deadlift again. Lower back was a little stiff dealing with the gms but it was fine. Pull ups were a pain like I knew they'd be.

March 20, 2012 - Overhead Deload

Well, I was hoping the events for the CT Europa would be posted soon but didn't expect them this soon. Caught a glimpse of them before heading to work this morning. I expected most of the events but was surprised by the additions (and omissions). Last man standing log press, yoke and frame medley, husafell carry, dumbbell press, axle deadlift and wheelbarrow loading medley. Kind of bummed that there is no stone event but whatever, I won't have to waste any energy on that event for the next few months. Never thought I'd see an axle deadlift for reps at a pro qualifier again, especially without straps. Really interested in the medley, even if I can't really train for it. I have so many questions (as most of the details are TBD at the moment).

Dynamic Warm-ups

12” Log Clean and Push Presses (1 clean)
105x5
135x5
160x5

12” Log Push Presses
170x8
170x8

Rope Cable Face Pulls
90x12
90x12
90x12
90x12
90x12

32 Minutes of Stretching

Comments: Still pretty beat but not as destroyed as I was feeling Sunday. Left shoulder was achy and some tightness in my lower back but feeling ok. Just light stuff to get back into the swing of things and then start my prepping for the CT Europa.

March 18, 2012

Walking – 31.5 minutes

Comments: Felt good to do nothing but walk. So very sore from the competition. Of course, the down time allowed for the competition high to wear off and left me with little more than some videos and an axe. I hate that feeling. Is that why I keep doing it, keep pushing. The satisfaction seems temporary and the words "needs work" seem etched into my brain. Just going to be a light deload week. Hopefully events are listed for the Europa this week.

March 17, 2012 - Viking Fest

I’ve missed doing contests. I missed having soreness in my lower back and hips from sitting down. I missed getting sunburn from just briefly walking out of a shaded area. I missed getting stopped at highway restrooms by Jehovah’s Witnesses. I especially missed talking shop/shit with friends/competitors. Last year was a sucky year. Only got to do one contest and was sidelined by two injuries. Well I’m back to it and as all ways, it is time for the creative writing essays that are my contest write-ups.

It was very nice outside and I’m sure Joe Farino, the promoter, was furious about that. Crappy weather is just as much a part of Viking Fest as heavy weights and cars getting stuck in the side yard. Way more competitors and spectators than usual at this show. Joe’s lawn was just covered in cars and every division had a healthy number of competitors. I was in the lardass division (six people including myself) so no need to weigh-in, just signed in, renewed my NAS carried and I walked around and took photos of all the equipment as per usual. Log press was up first.

The first event of the day was max log press. Three attempts with a 13.5” log. Overhead has been an enigma for me, especially on log. The last six weeks it had been getting a lot better. I felt like crap warming up so I went lighter than I had planned. The 13.5” log and I are not friends. The starting weight was 220lbs with 20lbs jumps in weight. I opened with 260lbs. I had hit it in warm-ups but it was a little rough. I guess the adrenaline was flowing as the pick was super easy and I almost strict pressed it, making for an ugly lockout. I fixed that on my attempt with 280lbs. Also not crisp on the lockout but better. This was good for a 10lbs contest PR and a 15lbs PR on this size log. 300lbs just wouldn’t go today. I gave it two solid attempts in the 60 second time limit but no good. My legs locked up and I just tried to muscle it up or something. Disappointed with that, especially since my best lift was less than the opener for just about everyone else in the HW class. So starting the day off with a sixth place finish.

Up next was a heavy side handle car deadlift. 60 seconds to complete as many reps as possible but no one needed that much time. It was heavy (PT Cruiser plus 180lbs of plates), even with the 18” pick height. We had to face the car so it was a bit odd. I tried the setup once and I thought I had done enough to prep for it. I was wrong. First two guys up bombed it so I was thinking bad thoughts. Then the next two guys manage to get 2 and 3 reps respectively. Hey, it can be moved! Turns out they were just really, really strong. I had no luck with it and gave it two shots and called it there. Got no points along with three other competitors for a last place finish. Today was just going awesome. Two events and I had 1 point.

Then came the medley. Flip a 750lbs tire for five flips then drag an 800lbs chain/sled for 50’. The tire weight had been dropped (was going to be 900lbs) and the time limit extended to 75 seconds. I’m pretty good at medleys but I really suck at drags. I’m not too bad with chain drags but sled drags are awful so this hybrid of half chain and half sled had me concerned. I had a lot of down time with this so I got to watch a lot of people struggling with the tire and then just dying on the drag. I’ve dealt with the tire before so I knew that despite the light weight, it was tricky and slick. I was up and I made quick work of the tire. I did have some form issues on the first two flips but I blame that on getting familiar with it. As soon as I touched the chain, my quads just cramped up. The amount of suck was incredible but I managed to get 30’1” which was good enough to be first on this event. Woo hoo!

Alright, so I have a chance now. The next two events were good for me but I had myself in a deep hole after the first two events. Next was the husafell stone carry. 400lbs with turns at 50’. I’ve been training for this event hard. Got lots of scars and bruises to show for it. Two things were different than how I had trained it. One was that we could pick it up from a pedestal and two was that no backwards walking was allowed. Apparently one of the training crew had blown out a calf muscle doing that. Oh well. This stone was made of pure concrete so it was very thick and the only rough spots on it were the edges. The sides were satin sheet smooth so the only way to really grip it was with just the wrists. Hands would not help here. Wrist holding it felt weird but I just kept moving. I was worried I wouldn’t get more than one length down but I managed to get 128’, good enough for second. First place went almost 170’ and that was impressive.

There was a lot of downtime before the last event to tally the scores. The main reason seemed to be that a lot of the help left because the contest was taking a lot longer than expected. I think even one competitor left after the husafell because he had to close up shop and had expected everything to be over hours ago. I appreciated the down time as it gave me a chance to try and get my hips and lower back to calm down. I was worried about not being able to bend over haha.

The final event was atlas stones. 60 seconds for five stones to 54” platforms. Stones were 330lbs, 350lbs, 370lbs, 405lbs and 410lbs. Lots of people were saying it was higher, like 56 or 58, but I brought out my trusty green tape measure and put that to rest. We had been going all day by order of entry form sent in but now it was by placings. I was in fourth going in to this. I knew I could pick up points on this event but I also knew that it could come down to who could load the first three stones the fastest. The 405lbs stone is infamous and is the stuff of nightmares because of how dusty it is. I really wanted to get all the stones but I knew that would be a tall order on a good day, let alone after beating myself up with tough events beforehand. I was up and I blitzed the first two stones. My hands slipped when I went down for the 370lbs stone. I’ve never touched this stone before (always been 350lbs then 405lbs). Regardless, I got it up easy. I noticed that my arms looked like they were covered in cement and literally no tacky left. I took a bit of rest and then tried my hand at the 405lbs stone. Actually came up easy into my lap but it slid when I tried to extend. If It had been 48”, it would have gone. I tried again but it wasn’t going to budge off the ground. Despite that, I was the fast enough on the first three stones to get the win.

To my surprise, I ended up in second out of six competitors. I really wasn’t expecting that after how poorly I did on the first two events of the day. I had written off qualifying for Nationals at that point. I was genuinely shocked when my name was called. Turns out I was only a half a point from first place and only a point ahead of third. Very close contest. Had fun, qualified for Nats, got a battle axle, ate steaks and a flat bread pizza at Outback Steakhouse and listened to Patton Oswalt CD’s on the way home in the car. So a good day. I need to rest though. Next stop is hopefully the Europa Pro-qualifier in Hartford, CT.

March 14, 2012 - Upper Body Deload

Dynamic Warm-ups

12" Log Push Presses
90x15
100x15

Seated Rope Cable Face Pulls
60x15
65x15

Pushdowns
55x15
60x15

32 Minutes of Stretching

Comments: More easy stuff. Surprisingly stiff but feeling alright. Literally doing nothing until show time.

March 13, 2012 - Lower Body Deload

Dynamic Warm-ups

Overhead Squats
67x15
67x15

21" Front Box Squats
135x15
155x15

Sumo Stiff-legged Deadlifts
215x15
235x15

29 Minutes of Stretching

Comments: Just light easy stuff for the lower body. Tomorrow is upper body, then rest.

March 11, 2012 - Press

Dynamic Warm-ups

12” Log Strict Presses
100x5
130x3
160x3
190x2
220x2
250x2
270x2 PR+9lbs

Swiss Bar Incline Bench Presses
135x3
185x3
225x8
245x3

EZ Curl Bar Skull Crushers
125x12 PR+5lbs
125x12
125x12
125x12

26 Minutes of Stretching

Comments: Pretty good. Had a number in my head and got it on strict pressing. Just had nothing on incline. Utter garbage. All the weights felt heavy. At least skull crushers went well after that.

March 10, 2012 - Squat

Dynamic Warm-ups

21" Front Box Squats w/ IW#3 & 1's
No Bands
45x10
Add Bands (+40lbs)
45x3
Add Bands (+115lbs)
45x3
Add Bands (+155lbs)
45x3
95x3
135x3
185x3
185x3
205x3
205x3
225x3
225x3
245x3
245x3
265x3
265x3
285x3
285x3

Zercher Squats
275x5
315x5
365x5
405x5 PR+20lbs
455x3 PR+35lbs

One-Legged Back Extensions
bwx12/12
bwx12/12
bwx12/12
bwx12/12
bwx12/12

Comments: As I mentioned last time, had to train at the Y instead of the powerlifting gym so I had to make adjustments. Got a deep tissue massage the day before. Never had it done on my legs before, always on the upper body so my legs were quite tender and sore. I wore sweatpants to keep them warm. Didn't have all of my bands to play with so I had to make due with what I had. My pair on IW#1's were pretty worn out so I altered the band setup. Would rather have more tension than less tension. Did things a little differently than last time. Did two sets at a weight and then bumped up 20lbs. I noticed last time that my first set was always slower than a second set with the same weight. Worked well besides the last set of the session. Not sure what happened there as the first rep was really quick. Debating going for axle on zerchers but decided I wanted to keep things consistent (and I needed to toughen up some) and stuck with the barbell. Went better than last time. Went big for my last set and got a solid triple. No glute ham at the Y so I tried out one-legged back extensions. Good choice and also felt a pump in the middle of my lower back. Don't usually hit that area on most stuff. Didn't have time to stretch.

March 08, 2012 - Deadlift

Tuesday was not a good workout. I was told to not lift Wednesday and despite that, I had tried talking myself into lifting anyways. Luckily reason won the internal argument. Mind just too exhausted to push it. Really needed that day off to deload. Allergies, hard training, switching jobs, training new people to do my current job and pre contest jitters are stressful and I think that I’m taking it all fairly well.

Dynamic Warm-ups

18” Trap Bar Block Pulls (straps)
280x5
430x5
520x5
610x5
700x5 PR+20lbs
770x1 PR+10lbs

Safety Squat Bar Goodmornings
175x3
215x3
265x10
285x10
305x10 PR+2 reps

Pull-ups
bwx12
bwx12
bwx12
bwx12

28 Minutes of Stretching

Comments: This workout was a bit of work to setup. I usually do my deadlift and squat days at the powerlifting gym, so I keep my lower body equipment there. Unfortunately for me, most of the income for the place is from personal training so the hours aren’t the best. By taking a day off, the days I’d lift deadlift and squat are now on days when they are closed. So I went the day before and borrowed my trap bar and a set of blocks for deadlift training at the Y. I had a bit of a warm up and cool down taking in the blocks and bar in from the parking lot to the gym. I prefer the setup at the powerlifting gym I use for block pulls but I made do with what was available. Really had to fight for that last set of five. Tried to get a double with 770lbs but just wasn’t happening today. Gms felt really good once I was warm. Much better than last week for sure. Upper body still feeling beat so I took really long rests for pull-ups.

March 06, 2012 - Overhead

Dynamic Warm-ups

12” Log Clean and Push Presses (1 clean)
100x3
150x3
200x2
225x1
245x1
265x1
285x0
285x1
300x0

12” Log Push Presses
205x1
245x1
285x0,0

Comments: Maximum suck. That heavy stone series took too much out of me. I couldn’t keep the log in close on the cleans and pretty much was stuck to cheat curling it into position. Arms were sore and ribcage muscles were cramping up a lot. Only got 285lbs the second time because I was super pissed off at my failure. Called it a day early. Very frustrating to see such progress and still not be good enough. Definitely not the “confidence boost” I’m looking for less than two weeks out for the contest. Probably taking off tomorrow. Ugh.

March 05, 2012

Walking – 32 minutes

Comments: Definitely needed to walk today. Upper body was tight and sore and everything below my ribcage felt like it had been rolled up like an almost empty tube of toothpaste. Crawling on my stomach sounded like a better mode of transportation.

March 02, 2012 - March 04, 2012

First off, congrats to my friend Mike Jenkins on winning the Arnold Strongman Classic yesterday. Been training but too busy to write down my thoughts until now.

March 02, 2012 - Squat

Dynamic Warm-ups

21" Front Box Squats w/ 2 IW#2's
No Bands
45x10
Add Bands (+60lbs)
45x3
Add Bands (+125lbs)
45x3
95x3
145x3
185x3
205x3
205x3
225x3
245x3
245x3
245x3
255x3
255x3
255x3
265x3
275x3
285x3
295x3

Zercher Squats
245x5
295x5
335x5
385x5 PR+5lbs
420x4 PR+3 reps

Glute Ham Raises
bwx12
bwx12
bwx12
bwx12
bwx12

Comments: Hamstrings were quite tight going in to this workout. Most band tension I've used for front box squats. Didn't feel too bad. Goal was to be explosive and do a decent amount of work sets. Moved up in weight when I felt good. I think 275lbs was about my upper limit with maintaining good speed but I was curious. Zercher squats were just miserable. I've done them in about two years or so and when I did do them, it was with a thick bar to alleviate some of the pressure. I had brought in my thick bar but only one rack would accommodate it and everyone was squatting so I sucked it up and used a barbell. Started light to get used to it. Not a fun sensation but managed to put up some decent weight. I was going to go for 405lbs on the last set but decided I'd make it the weight of the final stone in the series of the contest. Got a hard four. Did my thing on glute hams. Still working at them. It was really late so no stretching.



March 03, 2012 - Press

Dynamic Warm-ups

12” Log Strict Presses
90x5
130x5
170x3
200x3
220x3
240x3
260x3 PR+10lbs

Swiss Bar Incline Bench Presses
150x3
190x3
220x8
240x8
260x2
220x8

EZ Curl Bar Skull Crushers
120x12 PR+10lbs
120x12
120x12
120x12

27 Minutes of Stretching

Comments: Felt a bit beat going in to this one. Hips were sore from the day before. Made smaller jumps in weight than had planned in hopes I'd loosen up a bit. Must have worked as I hit 260lbs for a triple. Unfortunately, that didn't carryover to incline as I sucked on that big time. Made up for it with an extra set and really pushed the skull crushers.



March 04, 2012 – Events

Dynamic Warm-ups

Play Stone Carries
313x40'
385x132'6" (turns at 50')
385x0
385x97'6" (turns at 50')
313X200' (turns at 50')

Atlas Stone Loads
No Tacky
240(18")x3 to 54"
290(18")x1 to 54"
Added Tacky
324(20")x1 to 54"/350(20")x1 to 54"/385(20")x1 to 54"/427(20")x1 to 54"/427(20")x0 to 54"

Comments: Stayed up late to see Jenkins win the Arnold. I really didn't want to wake up today. I knew it would be hard. There is always that bit of doubt. That fear of failure. Waffles and coffee seemed to make it shut up. Tried out some new stuff on the stone carry. Put on the Shaw Sleeves as well as walked backwards when I felt my grip slipping. The sleeves are too bulky and it made my picks really tough. Might just go with a layer of tape. Backwards walk is weird but effective. Made a nickel size gash in my left palm, even through the gloves. Bleeding quite a bit when I took them off and made atlas stones a little tricky. More so than usual. We took some plates and wood to elevate the platform to contest height. The extra 2" make a big difference. I took my time because I wanted to finish this heavy series and the setup with the stones was a bit crowded. I got the first three easy but had issues with the 427lbs stone. Couldn't keep it high enough on both attempts. I was lucky the first time and pushed it on, not so much on second. Granted I would have liked to finish, it is a big improvement for me on a 54" series. Last time I tried it, I missed a 355lbs stone. Just got to let my hand heal and get through the next two weeks.

March 01, 2012

Walking – 32 minutes

Comments: Lower back tenderness/tightness on my left side still present but seems to be improving. Abs really sore from pull-ups. Walking seemed to alieviate it a little.

February 29, 2012 - Deadlift

Dynamic Warm-ups

18” Trap Bar Block Pulls (straps)
280x5
370x5
480x5
570x5
680x5 PR+20lbs
760x3 PR+10lbs & 1 rep

Safety Squat Bar Goodmornings
155x3
205x3
245x12
265x12
285x12 PR+10lbs

Pull-ups
bwx12
bwx12
bwx12
bwx12

27 Minutes of Stretching

Comments: Was not sure how this workout was going to go as I felt awful. Tenderness in left side of my back, essentially doing three peoples jobs and all food and fluids just going right through me system. Drank some Gatorade and ate a bunch of almonds right before the workout to keep from being dehydrated. Things went better than expected. Pulls felt easy and I hit a solid triple with 10lbs more than last week. SSB gms were rough. Last set was a real gasser. Pull-ups are getting easier but going to stick with just bodyweight for a bit longer.