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.