March 15, 2013 – Overhead Training

Going to have to make some decisions soon. Still uncertain about April contest as I haven't had a chance to practice on Conan's Wheel. I've been feeling light-head on overhead and with how usually pass out doing the event, I've decided that if I can't get the practice in, I'll pass on the show. Hopefully I can get in a session either this weekend or the next. Also concerned that the Pro-Am in May still doesn't have the entry form up yet. Less that 8 weeks to prep (that includes training, work and travel plans).

Dynamic Warm-ups

12" Log Jerks
90x5
90x5
120x3
150x3
180x1
210x1
240x2
255x2
270x2
285x2
235x10 (had to break after 8)

12" Log Jerks with Chains (+50lbs)
215x3
215x3
215x3
215x3

Bigg Dogg Strongg Dumbbell Clean and Presses
137x1 R
137x1 L
147x1 R
147x1 L
157x1 R
157x1 L
167x1 R
167x1 L
167x1 R
167x1 L
167x0,0,1 R
167x1 L
167x1 R
167x1 L

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

Incline Chest Supported Dumbbell Rows
115’sx6
115’sx6
115’sx6
115’sx6
115’sx6

Band Triceps Pressdowns
MBx25
MBx25
MBx25
MBx25

29 Minutes of Stretching

Comments: Didn't feel that great working out today. Left shoulder was just super tight and stiff all day, hips still sore from trap pulls and abs and knees really achy. A perfect storm of suck for my style of overhead. I was having a hard time keeping the log high in the rack position and sore hips made the power stance awkward. I got the reps for log work on the heavy stuff. Did split jerk style for the top set. Just gassed going for ten reps for jerks. Got eight and then a short rest to get the last two. Chains sucked big time today. First rep was awful as the one side of chain hit a snag and shook me around a bit. It was originally going to be 2 sets of 6 but I knew that was impossible on that first set and elected to do 4 triples instead. And that was still super tough with the chains if I didn't stay perfectly tight in both my core and shoulders. I was seriously thinking about ending the workout after that first set. Shoulder issue carried over to circus dumbbell. Third set for my right I lost tightness and had the stupid thing hit my ear. Really smarted. Eventually got through the sets and did the assistance stuff. A much needed change of pace from jumping under weights haha. Stretched and ate steak and watched Archer and The Life of Brian to finish up the day.