April 04, 2013 – Overhead Event Day & April 05, 2013 – Speed Deadlift Day

April 04, 2013 – Overhead Event Day

Dynamic Warm-ups

Bigg Dogg Strongg Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
80x5 R
80x5 R
110x5 R
110x5 L
130x3 R
130x3 L
147x3 R
147x3 L
162x2 R
162x3 R
162x3 L
162x3 L

Bigg Dogg Strongg Dumbbell Shoulderings
182x3 R
182x3 L
202x3 R
202x3 L
222x1 R
222x1 L
232x1 R
232x1 L

Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25

Comments: Another experiment day of sorts for overhead. Trying to get my right side to mimic my left side for the rack position. Ok for the smaller dumbbells when warming up but no good for the actual implement. I am putting it in a different position now, just slows me down a bit to let it settle is all. I felt fine until the top set. I got two reps pretty well on the right side but just couldn't get it for a third. I tried and failed like five times before stopping. Angry and embarrassed about it but told myself that I'm going to be using just the left at the show. Almost disaster with that side as well when the third rep almost jumped out of my hand and I had to catch it with my other hand. Had to think a bit after that as I've never had that issue with my left hand. The only thing I could think of was that I wasn't chalking up my hands and I didn't think that would be that big of a factor. I didn't want to end on such a low note so I decided to redo the top set with chalked up hands. What a difference. With my grip a bit more secure, I could transfer more power into the the dumbbell and I got the reps easy both sides. Lesson learned haha. Last week my secondary exercise had been the supports to work on the balance and stability with supramaximal weights. This time, it was to get the body used to getting that weight to my shoulder to press. I wanted to hit the same weight I did on supports but I knew that would be tough. Not much issue getting the 202lbs up with a one motion clean (couldn't do that before) but I had to switch to the two part clean for 222lbs and up. Just went to singles for those. Big difference between 202lbs and 232lbs on a dumbbell haha. Finished up with my band superset and called it a day.



April 05, 2013 – Speed Deadlift Day

Dynamic Warm-ups

Deadlifts
135x5
185x5
225x3
275x3
315x1
365x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3

3" Deficit Sumo Stiff-legged Deadlifts
150x3
200x3
250x3
300x3
350x5
360x5
370x5
380x5
390x5

Glute Ham Raises
bw+25x12
bw+25x12
bw+25x12
bw+25x12

Pulldown Abs
150x12
150x12
150x12

Reverse Hyperextensions
90x20
90x20
90x20

32 Minutes of Stretching

Comments: Had a lot of anger from work. Needed to calm down and focus so it was a good thing I had a workout today to let off some steam. Original plan was 10x1 on deads but I went with 8x3 like I did for squats. I like symmetry in my workouts haha. Continuing to use the newer deadlift setup I started using last week. Felt easy to break the weights off the floor. Rather than do regular sumo stiff-legged deads, I decided to do them from a deficit. I've learned from experience that trying to use a platform doesn't work well with sumo from how wide I need my stance and since the platform spreads out if it's two pieces. Loaded up the bar with 25's to make it 3". Glute hams went much better this time around, possibly since my lower back wouldn't be as fatigued from the exercises this week. Got all the reps no problem. I had the settings off a little for the first set which made enough of a change where there was constant tension on the hamstrings. Need to remember that for future reference but for now I'll stick with normal style. Increased weight on abs made it a bit more challenging. Finished up with reverse hypers and stretching.