April 17, 2013 – Overhead Event Day & April 18, 2013 – ME Lower Body

April 17, 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
100x5 R
100x5 L
120x5 R
120x5 L
142x5 R
142x5 L
157x5 R
157x5 L

One Arm Overhead Axle Supports
72x3 R
72x3 L
122x3 R
122x3 L
182x3 R
182x3 L
202x3 R
202x3 L
222x3 R
222x3 L
242x1 R
242x1 L
262x1 R
262x1 L

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

Comments: Second time doing this workout and I had an idea of what to expect. I adjusted the weights by just a little despite the jump in weight for the left side. The idea is that I was making good progress with lower percentages to begin with compared to the actual max so no reason to disrupt a good thing. I'd also like to keep the right side engaged, even though it is not going to be used at the competition. Never know if an injury will prevent me from using my left. Hips were fairly tired from squats and goodmornings so the cleans felt a little sluggish. I feel that even with the issues I'm having with my grip on the right side, it is improving. Still not something I want to rely on in a competition at this point. Got to say that the biggest surprise came from the one arm supports. So much easier this time. I was only aiming for 10lbs increase but I just felt so comfortable that I went until I could barely get the lift. Finished up with the bands.



April 18, 2013 – ME Lower Body

Dynamic Warm-ups

Deadlifts w/ MM's dbl
No Bands
135x5
Add Bands (+90lbs)
135x5
185x3
225x3
275x3
315x3
365x1
405x1
455x1
Add Straps
495x1
535x1
550x1

Wide Grip Romanian Deadlifts (straps)
225x3
315x3
395x5
415x5
435x5
455x5
475x5

Modified Back Raises
bwx8
bw+10x8
bw+20x8
bw+30x8
bw+40x8

Pulldown Abs
140x12
140x12
140x12
140x12

Reverse Hyperextensions
90x25
90x25
90x25
90x25

34 Minutes of Stretching

Comments: Moved this workout forward a day as the one gym I usually do my deadlift training at was closed Friday this week and the other gym closes early on Friday's. I'm really quite confused as to why my deadlift is down and yet my lower body lifts all around are either up or at the level they were before. Weights feel slow and lockouts feel tougher. It's quite baffling to me and I may need to think on it some more. May just need to give it time to get back to where it once was. First workout was with monster mini bands. Went in to the workout with a goal weight and upon having difficulty with the second to last attempt, I had to cut it by 20lbs to have a shot of getting it. Ugly lift for sure. Even had to drop the warm-up reps a tad as well. From there, moved on to wide grip rdls. Haven't done them in some time. I remember though that the last time I did them, I tried to do as much as I could with DOH grip and used only the soft belt. Went with straps and a belt right off the bat as I knew that my lower back was hurting from gms earlier this week and the heavy pulls. I wanted to give the hamstrings and upper back a good workout. These were tough and I was exhausted after them. The plan after that had been to do sumo sldl and ghrs but I scrapped that as I had no ghr and the sumo sldl would just be too much. I'm going to have the ghrs be the next exercise next week. Finished up with modified back extensions (did my best to make it hamstring focused like a ghr), pulldown abs and reverse hypers. Probably not going to do events to let my back/hip area rest.