March 09, 2013 – Overhead Training

Dynamic Warm-ups

12" Log Jerks
90x5
90x5
120x3
150x3
180x1
200x1
220x2
235x2
250x2
265x2
280x2
235x9

12" Log Jerks with Chains (+50lbs)
205x6
205x6

Bigg Dogg Strongg Dumbbell Clean and Presses
132x1 R
132x1 L
142x1 R
142x1 L
152x1 R
152x1 L
162x1 R
162x1 L
162x1 R
162x1 L
162x1 R
162x1 L
162x1 R
162x1 L

Dumbbell Overhead Extensions (standing)
130x6
130x6
130x6

Incline Chest Supported Dumbbell Rows
110’sx8
110’sx8
110’sx8
110’sx8
110’sx8

Band Triceps Pressdowns
MBx25
MBx25
MBx25
MBx25

31 Minutes of Stretching

Comments: Past week has been stressful. Not going to go into it in public. Did my overhead workout at the Y. Training was slightly different from what I had been doing. Log felt off, I was having troubles just getting it off the rack. Still doing the log work without a hard belt but really not sure why my upper torso felt so weak. Log came down weird on 250lbs and I was about to black out so I reracked it before going again. Even my leg drive felt weird; it was like I was using mostly hips and glutes. Of course I was concerned with the almost passing out issue but I managed to get up to the top weight. Not as easy as I would have liked but not an issue. The rep set was a different animal. I felt all wobbly and I banging the rack going for the last rep which threw me off so I had to rerack it as well before getting it easy. Quite exhausting. During my recovery from that set, it got me thinking about what needed to be worked on. Leg drive felt strong, lockout felt strong but my stability felt off and having such long arms and torso, balance is key. Now the original plan had been to go into my dumbbell workout but I was rethinking it. I was already quite tired from log reps and going into a bunch of reps with dumbbell would be asking for trouble. I decided to change things up to having so more log work to get in the stability issue and then do heavy singles for the dumbbell. Odds are high that the dumbbell is going to be well over my max at the Pro/Am so it would be wiser for me to get my technique down and work on getting heavier and heavier weights for singles rather than rep work. I went with log jerks against chains for reps to hit the stability issue. Not sure what happened on the first set but I started to pass out after the second rep and reracked the weight. Left arm started spasming and I waited until it stopped and made sure I was okay before crushing the four remaining reps. I came back and got the next set of six easy. Circus dumbbell went well. Just doing singles work (like I'm doing for dead press) and getting my technique down. Works so much better with my collars on it haha. Plan is to drop top sets and add a little bit each time and hopefully work up to around the contest weight. Moved on to assistance work stuff. Going up 10lbs on triceps is no joke haha. First set felt like the thing was going to crush my head but the next two sets were easy. Lots of upper back work and light bands to flush out the triceps. Relaxed by stretching.