April 26, 2013 – Overhead Event Day & April 27, 2013 – Event Training

April 26, 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
167x3 R
167x3 R

Bigg Dogg Strongg Dumbbell Shoulderings
182x3 R
182x3 L
207x3 R
207x3 L
232x3 R
232x3 L

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

Comments: Wasn't too sure how this workout would go with having done the deadlift workout so close to it. Usually I do squats and that doesn't seem to be too bad. Pulling fatigues the clean for sure. The idea on paper was to do my planned work sets for pressing and then play it by ear on the shouldering stuff. Pressing wasn't bad, just some hesitation with getting the dumbbell positioned on my shoulders. Just threw in 25's for the dumbbell shouldering stuff at the start. Got a stupid idea to try and do triples with the weight I struggled to do once last time. I did the next set straight leg clean style. Harder this way and it's the style I normally use for my dumbbell pressing until the weight gets too heavy. Well, I went for the 232lbs with the idea of getting three reps, doing the two part clean. Tough but not as bad as I thought it would be. If I want to go heavier on these, I'll have to bring in my caps for the dumbbell. Won't have to worry about that until the next time I have comp with dumbbell. Pretty darn tired after this and finished up with band stuff relaxed at home eating turkey burgers and raw almonds.



April 27, 2013 – Event Training

Dynamic Warm-ups

Yoke
305x75'
395x75'
485x75'
575x75'
655x75'
735x75'

Uphill Yoke (10 second runs)
455x74'
455x75'6"
455x67'

55 Gallon Oil Drum Carries
183x75'/233x75'
183x75'
183x75'

Comments: Didn't even really plan on training today. Been having issues with my left side near by lower back and hip area. Sleeping in to recover meant that if I wanted to do any training, it would be at home with my stuff. I wanted to do something since I didn't really do events this whole month working on letting myself recover and finding a better training split. I settled on training eventually but I had to decide if it was today or tomorrow. Went with today. Pulled up some rough numbers for the yoke off of a 5/3/1 variation for moving events and decided to use the heavy week based off of my best 75' run with no drops. Same idea as the circus dumbbell in that I do several sets up to the work weight. Not as fast as I would have liked with the top weight but beggars can't be choosers. I wanted to get in a little more work and see just what kind of speed I need to hit 75' in under 10 seconds. I did three runs with 455lbs uphill. Only got over 75' on the second run. Might have been called early on the third run but that was enough for today. Stupidly decided to do some carries with my oil drum. Figured it would be a good way to check on my foot speed with a heavy keg. Forgot how much it hurts my hand holding on to the rim of it. Only a few runs was enough of that haha. Another week of hard lifting before the show.