Thursday, November 29, 2012

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.

Sunday, November 25, 2012

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.

Tuesday, November 20, 2012

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.

Sunday, November 18, 2012

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.

Saturday, November 17, 2012

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.


Thursday, November 15, 2012

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.

Monday, November 12, 2012

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.

Saturday, November 10, 2012

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.