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.