Just now have time to put up my training from the past week. Funeral arrangements and online finals for night school gave me little time for much more than work and training.
May 06, 2012 – Events
King Kong Dumbbell Clean and Presses
60x1/3 ( 12" bell)
60x3 ( 12" bell)
105x3 (11" bell)
105x3 (11" bell)
BiggDogg Strongg Yoke/Frame Medleys
BiggDogg Strongg Husafell Stone Carries (turns at 50')
Comments: Went down to train at the Capital area again. Bit smoother drive this time. I wasn’t too thrilled doing this much driving since I’d be stuck in a car for the next two days going to upstate NY. Pretty much had the goal of doing what I did last time but with more weight. Right thumb was still jacked and couldn’t hold on to the warm-up dumbbell without pain so I just did everything with my left arm. It may take a while for the thumb to heal since I use it a lot throughout the day at work. Practiced some rep work (not many) to get used to the technique again. Used a drop tire this time and it made a world of difference. Hit a big PR on this dumbbell, which was also a PR for most weight I’ve lifted on any type of circus dumbbell. Only gave two shots at 203lbs, no reason to wipe myself out like last time. I felt these were closer than last week. Getting close, interested to see how this translates to the actual contest dumbbell. Yoke started out good for the warm-ups but I had to do a double take after how hard 700lbs felt. 850lbs felt worse. I had the pick height and inch too high for the heavier weights. Really slow but finished with no drops, which might be a PR for me. Really sapped my strength for the frame so the pick was pretty tough but the moving and holding was easy. Only did the one top set. Did the same with the husafell stone since usually my second set is well below what my first run is. I’m happy I’m not losing much distance when I increase the weight.
May 09, 2012 - DE LB
18" Front Box Squats w/ LBs
Add Bands (+95lbs)
Safety Squat Bar Lunges
Glute Ham Raises
27 Minutes of Stretching
Comments: Front squats to the lower box height (from what I was using) is still a little awkward. Used the squat bar instead of a regular bar. I didn’t think the thickness and stiffness of the bar would be that big of a difference but it was. Also used Light Bands instead of IW#3’s since the pair I used last time had a bit of a discrepancy between the pair in tension. The longer bar did make it much easier to re-rack the weights. Lunges went well, I seem to do a lot better on the lower reps. I felt good for more but decided to just hit the planned weights and reps since I had to cram my workouts together for this week. Glute hams also felt good. Only night I had chance to stretch.
May 10, 2012 - ME UB
Reverse Band 12” Log Push Presses w/ IW#2’s dbl
Add Bands (-130lbs)
Swiss Bar 4-Board Presses
EZ Curl Bar Skull Crushers
Comments: Really late night for training. Plan was to warm-up and then go up by 20lbs in singles to simulate the contest conditions. I also wanted to hit a PR so when 320lbs was pretty tough, I added more so that I could hit a small PR just in case. Gave 360lbs a shot but no dice. Not what I was hoping for but it is improvement, especially considering the awfulness that was last month. I’d like to get the first two rounds in at the contest (300lbs, 320lbs). Moved on to a new one, swiss bar 4-board presses. Really awkward to unrack but thrashed the triceps. I forgot to pack something to secure the boards to my chest so I couldn’t keep my undivided attention on lifting. Still hit my planned weight. Triceps stuff started out rough but got into a nice groove.
May 11, 2012 - ME LB
20” Axle Block Pulls
Safety Squat Bar Goodmornings
Underhand Grip Pulldowns (straps)
Comments: I wasn’t sure how this would go since I had crammed all of the week’s workouts into three days. My back does not care for the higher block/rack pulls and it takes a while for it to warm up and not feel tender. I can’t tell you how thrilled I was to hit 702lbs. Grip started to slip a little from the force needed to break it off the blocks but it held solidly. Just as happy to hit eight reps on the down set with the contest weight. Granted the bar height is about 3” higher than the contest weight, it still gives me a lot of confidence. Back was a bit tight going into ssb gms but I knew I could easily get my goal weight and added a bit more. Pulldowns started out poorly at the working weight. They had been so easy last week so I had increased them by 20lbs again. I managed much better the other two sets but I will stick to smaller increases from now on. All and all, a good workout and week of training.