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
Dynamic Warm-ups
King Kong Dumbbell Clean and Presses
60x1/3 ( 12" bell)
60x3 ( 12" bell)
105x3 (11" bell)
105x3 (11" bell)
143x3
163x3
183x0
183x1 PR+5lbs
193x0
193x1 PR+15lbs
203x0
203x0
BiggDogg Strongg Yoke/Frame Medleys
y-325x50'
f-375x50'
y-505x50’
700x50'/500x50'
850x50'/650x50'
BiggDogg Strongg Husafell Stone Carries (turns at 50')
300xpick
340x222'8"
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
Dynamic Warm-ups
18" Front Box Squats w/ LBs
No Bands
55x10
95x3
Add Bands (+95lbs)
55x3
95x3
145x3
185x3
218x3
218x3
218x3
218x3
218x3
218x3
218x3
218x3
Safety Squat Bar Lunges
120x3/3
145x3/3
165x8/8
175x8/8
185x8/8
Glute Ham Raises
bwx12
bwx12
bwx12
bwx12
bwx12
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
Dynamic Warm-ups
Reverse Band 12” Log Push Presses w/ IW#2’s dbl
No Bands
90x5
90x5
140x3
Add Bands (-130lbs)
180x3
220x3
250x3
280x1
300x1
320x1
345x1 PR+5lbs
360x0
315x1
315x1
315x1
Swiss Bar 4-Board Presses
145x3
195x3
235x10
255x10
275x10
EZ Curl Bar Skull Crushers
55x3
95x3
135x12 PR+5lbs
135x12
135x12
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
Dynamic Warm-ups
20” Axle Block Pulls
162x5
272x5
322x3
372x3
422x3
472x1
522x1
572x1
622x1
672x1
702x1
602x8
Safety Squat Bar Goodmornings
180x3
230x3
270x10
290x10
315x10 PR+10lbs
Underhand Grip Pulldowns (straps)
120x3
170x3
220x12
220x12
220x12
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.
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