March 29, 2013 – Rep Deadlift Day
15" Rack Pulls w/MMB’s quad (+280lbs)
Glute Ham Raises
31 Minutes of Stretching
Comments: Was meaning to do this workout Thursday night to give me rest before event training. Forgot that the one gym was closed Thursday and I practically fell asleep when I got home from work so Friday had to be the day haha. Quads still sore mind you but not going to be making this too unbearable. Changing the pulling style, I'm setting my grip so that my form with and without straps is the same. No straps I can do grip and rip but obviously can't with straps. I know my grip is strong but I don't want to mess with alternated grip right now. Rep set felt good, felt pretty light. I was aiming for 10 but that was way too easy to end on so I did two more with some deep breathes between. I feel I could have done two more if I had to and maybe hitch a third rep. I don't want to get ugly; leaving reps in the tank. Moved from deadlifts to rack pulls. Been a while since I've done banded rack pulls and they sucked just as much as I thought they would. Quite painful for my upper back. Planned weight had been 275lbs but I felt that I was strong man and need 3 plates. Quite tough but got the reps and sets in for it. I think my hamstrings were in a state of shock by the time I got the glute hams. Didn't feel them until I sat down between sets haha. Ugly reps and couldn't do 4x12 like I had hoped but I can keep working at it. Abs were good too and I upped the weight on the reverse hypers. 90lbs doesn't feel any different than 50lbs to tell the truth.
March 30, 2013 – Event Training
Yoke (drops at 50')
Atlas Stone Loads to 60"
Atlas Stone Carry and Loads to 52"
290x30' (2 roll-ups and 1 load)
Comments: I didn't want to wake up early today but I had to if I wanted to get in breakfast in me before doing events. Drove out with my younger sister to IronMill as I wanted to do yoke and stones and she wants to do a contest. I didn't have her do much strongman stuff, just finding good working maxes for her workout program. Back was quite dead from rack pulling. Yoke just felt awful on my back so I was leery of how it would go. Even as I got ready for the work set, the thing still felt stupid heavy. Just awful doing this on yoke haha. Took a bit of down time to cool off from yoke and get ready for stones. Only have light stones and then one heavy stone. Using the platform, my choices were 49" or 60". I went with 60". Felt slow and stiff on the light stones so I wasn't really keen on going for the heaviest one but I did. A little slow but got it up pretty good. Just did it for a single. I didn't want to do that little of volume on stones so I decided to practice stone carries with the lighter stones for the Pro/Am. Haven't tried this in like two years when I first did it at a contest. Surprisingly easy. Lou told me to do some roll-ups on my second go since the load was so easy for me. Still really easy. Going to have to try it on heavier stones but felt good.
Bob Gajda - Shoulder Specialization by Bill Starr
9 minutes ago