May 28, 2013 – Overhead Event Day
Dynamic Warm-ups
Barbell Push Presses
45x10
95x5
120x5
150x5
180x3
220x5
250x3
280x3
Viking Presses
+135x3
+180x3
+225x5
+250x5
+270x5
+290x4
Overhead Barbell Lockouts
225x1
275x1
315x3
335x3
355x3
Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
29 Minutes of Stretching
Comments: Another training session with the push press. I'd rather be doing jerks but the push press works better with training for a viking press. I hit the prescribed reps plus two like I've been doing so far with the 5/3/1 cycle but got greedy and tried to get four. Got too far out in front of me and put a lot of pressure on my lower back. Depending on my next contest, I could be sticking with push presses for a few more cycles. I was understandably bummed out with missing a lift on overhead. Been trying to keep from missing attempts in training as best I can. I took out my frustration on viking presses. The most I'd ever done was 270lbs for a triple so good progress (I was able to do 310lbs at the contest at that time). Took what I learned with the lockouts to get in a heavy triple, cooling down with bands and stretching.
May 29, 2013 – Rep Deadlift Day
Dynamic Warm-ups
Deadlifts
135x5
225x5
275x3
320x3
370x1
420x1
470x1
Added Straps
520x7
Front Squats
55x3
105x3
155x3
205x3
255x3
325x2 (oops)
305x5
305x5
305x5
305x5
305x5
Sumo Stiff-legged Deadlifts
315x3
365x3
385x8
405x8
425x8
Glute Ham Raises
bwx3
bw+30x3
bw+60x12
bw+60x12
bw+60x12
bw+60x10
32 Minutes of Stretching
Comments: Really anxious with this workout. Not sure if I was more stressed about the deadlifting or the front squats really. I'm basing my percents off of averaged predicted maxes for my deadlift and incline pressing to get an accurate gauge and with how heavy the warm-ups felt last time, I was concerned. I've mentioned before that deadlifts are probably more frustrating for me than overhead (just a little bit). Well, the weights felt heavy again and I got set for a long set. Anything over five was a technical PR. I hit three tough reps and took a moment to clear my head as my upper back was spasming. Maybe I had my belt too tight? At some point I lost count of my reps. I stopped when I knew I wouldn't get the next one which ended up being seven. Front squats felt good warming up but then I screwed up. I thought I had put on 25lbs plates but I accidentally put on 35lbs plates. Big jump threw me off and I got out of position on the 3rd rep. I was about to shut down the workout until I caught my error. Stripped the weights down and put the right weight on. Still incredibly tough work. My brain was just gone at this point and I wanted to go home and sleep and eat. Lower body was just about done so I had to drop the planned weight for the sumo pulls. Hamstrings and hips were tired as anything and my grip and leg hairs didn't appreciate the knurling much. Running on fumes for ghrs so I bumped up the weight a bit to make it interesting. Exhausted after this one.
Thursday, May 30, 2013
Sunday, May 26, 2013
May 24, 2013 – Rep Press Day & May 25, 2013 – Event Training
May 24, 2013 – Rep Press Day
Dynamic Warm-ups
Close Grip Incline Barbell Bench Presses
45x10
75x5
105x3
135x3
165x1
195x1
225x1
245x8
Swiss Bar Floor Presses w/ SlingShot
215x3
265x3
305x8
325x8
345x7
Chest Supported Rows
290x12
290x12
290x12
290x12
EZ Curl Bar Overhead Extensions (seated)
130x12
130x12
130x12
IYT’s
5’sx12
5’sx12
5’sx12
23 Minutes of Stretching
Comments: With how last session press session went fresh in my mind, I wasn't sure how the repping for both incline and floor press would go. I just told myself that whatever reps was fine, just put in the work. I got ready for the incline presses and got four reps easy and I really had to focus to get the rest of the planned reps. I felt I could have maybe gotten another but really iffy. Incline is weird like that. For floor pressing, I had to wait a while for the power rack to open up. It was long wait but it was able to overhear and conversation about me (they didn't know it was me). My circus dumbbell is a conversation starter and the two guys were talking about it. The one guy was talking about how much it weighed and how he was told by someone else that some big dude apparently lifts it up and presses it with one arm for reps. The other guy thought that was bullshit and they both wondered how big that guy was. Anyways, I got the rack eventually and got to get set for floor pressing. I stepped away for a second for my first working set got ready. I got to press and it feels lopsided. Someone had taken a plate off the one side during that time I went to get a drink of water. Calmed down and went to work. I just told myself that any reps and weight are good as this is a new exercise for me. After that, I was able to move through the rest of the workout quickly with rows, triceps and shoulder stuff. Surprisingly, not much stretching.
May 25, 2013 – Event Training
Dynamic Warm-ups
Conan's Wheel
+180x1 lap
+400x1 lap
+490x1 lap
+670xpick
+805xpick
+850xpick
+850x1/2 lap
+850x1 lap
Arm-Over-Arm Pulls
Truckx50'
Truckx50'
Truckx50'
One Hand Lifts
252x1/1
297x0/0
277x1/1
252x1/1
Comments: Heart wasn't really in to it today as I knew I couldn't do any hercules hold work and I was trying to help my sister prep for her contest (which may or may not happen as the show only has 5 people signed up). I spent most of the day setting up stuff and coaching her and had to rush through my events. The main goal with my sister is to continue to build her confidence in her self. I noticed from last week how well she responded to pushing my car so I figured it would be a priority to get her to do a harnessed truck pull (it is part of the contest). She did the big pick-up truck for 100' so very proud of her. Anyways on to my workout; I decided to heavy conan's wheel. Did mostly picks to warm-up and then went with 90lbs more than last time (which was a 70lbs PR). First run I lost it at half a lap and literally rested two minutes before coming back and smashing it for a full lap. I felt good for more but stopped there as there was no need to kill myself. Feels really good to finally have figured out the damn wheel. Moved quickly to arm-over-arm pulls. Just used the truck but switching the terrain made it just as tough as when I had added weight on it. Hands were quite dead after that. Quickly moved on to one hand lifts using the handles for the hercules hold. I was expecting big weights but the handles were tougher than I thought. Perhaps the heavy rack pulls and doing three sets of thick rope arm-over-arm pulls had something to do with it. Probably my last event day before the contest.
Dynamic Warm-ups
Close Grip Incline Barbell Bench Presses
45x10
75x5
105x3
135x3
165x1
195x1
225x1
245x8
Swiss Bar Floor Presses w/ SlingShot
215x3
265x3
305x8
325x8
345x7
Chest Supported Rows
290x12
290x12
290x12
290x12
EZ Curl Bar Overhead Extensions (seated)
130x12
130x12
130x12
IYT’s
5’sx12
5’sx12
5’sx12
23 Minutes of Stretching
Comments: With how last session press session went fresh in my mind, I wasn't sure how the repping for both incline and floor press would go. I just told myself that whatever reps was fine, just put in the work. I got ready for the incline presses and got four reps easy and I really had to focus to get the rest of the planned reps. I felt I could have maybe gotten another but really iffy. Incline is weird like that. For floor pressing, I had to wait a while for the power rack to open up. It was long wait but it was able to overhear and conversation about me (they didn't know it was me). My circus dumbbell is a conversation starter and the two guys were talking about it. The one guy was talking about how much it weighed and how he was told by someone else that some big dude apparently lifts it up and presses it with one arm for reps. The other guy thought that was bullshit and they both wondered how big that guy was. Anyways, I got the rack eventually and got to get set for floor pressing. I stepped away for a second for my first working set got ready. I got to press and it feels lopsided. Someone had taken a plate off the one side during that time I went to get a drink of water. Calmed down and went to work. I just told myself that any reps and weight are good as this is a new exercise for me. After that, I was able to move through the rest of the workout quickly with rows, triceps and shoulder stuff. Surprisingly, not much stretching.
May 25, 2013 – Event Training
Dynamic Warm-ups
Conan's Wheel
+180x1 lap
+400x1 lap
+490x1 lap
+670xpick
+805xpick
+850xpick
+850x1/2 lap
+850x1 lap
Arm-Over-Arm Pulls
Truckx50'
Truckx50'
Truckx50'
One Hand Lifts
252x1/1
297x0/0
277x1/1
252x1/1
Comments: Heart wasn't really in to it today as I knew I couldn't do any hercules hold work and I was trying to help my sister prep for her contest (which may or may not happen as the show only has 5 people signed up). I spent most of the day setting up stuff and coaching her and had to rush through my events. The main goal with my sister is to continue to build her confidence in her self. I noticed from last week how well she responded to pushing my car so I figured it would be a priority to get her to do a harnessed truck pull (it is part of the contest). She did the big pick-up truck for 100' so very proud of her. Anyways on to my workout; I decided to heavy conan's wheel. Did mostly picks to warm-up and then went with 90lbs more than last time (which was a 70lbs PR). First run I lost it at half a lap and literally rested two minutes before coming back and smashing it for a full lap. I felt good for more but stopped there as there was no need to kill myself. Feels really good to finally have figured out the damn wheel. Moved quickly to arm-over-arm pulls. Just used the truck but switching the terrain made it just as tough as when I had added weight on it. Hands were quite dead after that. Quickly moved on to one hand lifts using the handles for the hercules hold. I was expecting big weights but the handles were tougher than I thought. Perhaps the heavy rack pulls and doing three sets of thick rope arm-over-arm pulls had something to do with it. Probably my last event day before the contest.
Thursday, May 23, 2013
May 21, 2013 – Overhead Event Day & May 22, 2013 – Heavy Deadlift Day
May 21, 2013 – Overhead Event Day
Dynamic Warm-ups
Barbell Push Presses
45x10
95x5
120x5
150x5
180x3
205x3
235x3
265x5
Viking Presses
+100x5
+200x8
+225x8
+250x8
Overhead Barbell Lockouts
275x5
295x5
315x5
335x4
Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
28 Minutes of Stretching
Comments: Still working at the push press for the contest. Everything felt heavy on my chest but was no problem for my triceps. Like last time, I did reps on the top set until it felt like only one more rep would go up without issue. Felt good, I think the shoulder fatigue is from the conan's wheel training. I knew what to expect with the viking press so I only did one warm-up set. Quite a pain to adjust the weight by myself. Feeling confident with how these are going. Did more volume and reps with the lockouts. Felt better than last time. Just couldn't get another rep with 335lbs. Finished up with bands and stretching.
May 22, 2013 – Heavy Deadlift Day
Dynamic Warm-ups
24" Rack Pulls
135x5
245x5
295x3
345x3
395x3
445x3
495x1
545x1
595x1
645x1
695x1
Added Straps
745x1
795x1
815x1
830x1
Front Squats
45x3
95x3
145x3
195x3
245x3
295x5
295x5
295x5
295x5
295x5
Wide Grip Romanian Deadlifts w/ Chains (+105lbs)
245x3
Added Straps
335x8
355x8
375x8
Glute Ham Raises
bwx3
bw+25x3
bw+50x12
bw+50x12
bw+50x12
bw+50x12
25 Minutes of Stretching
Comments: Kind of looking towards this day as well as anxious for it. It's been a while since I've done high rack pulls. Even at this height, the bar is at knee level for me. I used the bent to hell rack bar for these as I knew I'd been putting on the weight. Hard to gauge warm-ups on these as they put a lot of strain on the lower back compared to floor pulls due to the start position. I'm not which I liked more, pulling nearly 700lbs double overhand grip (with some in the tank) or eventually pulling over 800lbs at the end. It felt heavy and I really felt it in the lower back, upper back and hamstrings. I wonder if I'll have pull these kinds of weights from the floor. Super exhausted from the pulls but still had a full workout to go. Had a slight scare with front squats on the first set as I felt like I had the bar to close to my throat and had that feeling of blacking out. Luckily that was just a fluke and the rest of the sets went smoothly. I was fully warmed when it came to rdls with chains and wide grip. Hamstrings were just dieing by this point. Had maybe another 10-15lbs in me. Finished up with glute hams before going home to stretch.
Dynamic Warm-ups
Barbell Push Presses
45x10
95x5
120x5
150x5
180x3
205x3
235x3
265x5
Viking Presses
+100x5
+200x8
+225x8
+250x8
Overhead Barbell Lockouts
275x5
295x5
315x5
335x4
Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
28 Minutes of Stretching
Comments: Still working at the push press for the contest. Everything felt heavy on my chest but was no problem for my triceps. Like last time, I did reps on the top set until it felt like only one more rep would go up without issue. Felt good, I think the shoulder fatigue is from the conan's wheel training. I knew what to expect with the viking press so I only did one warm-up set. Quite a pain to adjust the weight by myself. Feeling confident with how these are going. Did more volume and reps with the lockouts. Felt better than last time. Just couldn't get another rep with 335lbs. Finished up with bands and stretching.
May 22, 2013 – Heavy Deadlift Day
Dynamic Warm-ups
24" Rack Pulls
135x5
245x5
295x3
345x3
395x3
445x3
495x1
545x1
595x1
645x1
695x1
Added Straps
745x1
795x1
815x1
830x1
Front Squats
45x3
95x3
145x3
195x3
245x3
295x5
295x5
295x5
295x5
295x5
Wide Grip Romanian Deadlifts w/ Chains (+105lbs)
245x3
Added Straps
335x8
355x8
375x8
Glute Ham Raises
bwx3
bw+25x3
bw+50x12
bw+50x12
bw+50x12
bw+50x12
25 Minutes of Stretching
Comments: Kind of looking towards this day as well as anxious for it. It's been a while since I've done high rack pulls. Even at this height, the bar is at knee level for me. I used the bent to hell rack bar for these as I knew I'd been putting on the weight. Hard to gauge warm-ups on these as they put a lot of strain on the lower back compared to floor pulls due to the start position. I'm not which I liked more, pulling nearly 700lbs double overhand grip (with some in the tank) or eventually pulling over 800lbs at the end. It felt heavy and I really felt it in the lower back, upper back and hamstrings. I wonder if I'll have pull these kinds of weights from the floor. Super exhausted from the pulls but still had a full workout to go. Had a slight scare with front squats on the first set as I felt like I had the bar to close to my throat and had that feeling of blacking out. Luckily that was just a fluke and the rest of the sets went smoothly. I was fully warmed when it came to rdls with chains and wide grip. Hamstrings were just dieing by this point. Had maybe another 10-15lbs in me. Finished up with glute hams before going home to stretch.
Saturday, May 18, 2013
May 17, 2013 – Heavy Press Day & May 18, 2013 – Event Training
May 17, 2013 – Heavy Press Day
Dynamic Warm-ups
Close Grip Incline Barbell Bench Presses w/ 2 Second Pauses
45x10
75x5
105x3
135x3
165x3
185x1
205x1
225x1
245x1
265x1
285x1
Close Grip Axle Floor Presses
165x3
215x3
265x8
285x8
305x7
Chest Supported Rows
280x12
280x12
280x12
280x12
EZ Curl Bar Overhead Extensions (seated)
125x12
125x12
125x12
IYT’s
5’sx12
5’sx12
5’sx12
33 Minutes of Stretching
Comments: Upper body still quite beat by this point in the week, especially my triceps. I gave them no mercy. For the max lift, I went with paused incline presses. I liked them when I did them last year. I did my reps normal style except for the last rep of each set, which I did pause style. 285lbs was ugly but whatever, it went up. I just never felt comfortable with the axle floor presses. Felt incredibly hard and couldn't get 8 reps on the last set. Just chalking it up to recover from the contest. Perhaps it is from switching the order of my pressing days around. We'll see. I decided to drop the dumbbell rows and just use the chest supported row machine that is plate-loadable. Much better exercise for hitting my back. Not sure why I just didn't use it from the beginning. Overhead extensions also suffered from dead triceps but still made it through the session. Finished up with light back/shoulder stuff and stretched.
May 18, 2013 – Event Training
Dynamic Warm-ups
Conan's Wheel
+490x1 lap
+580xpick
+580x1 lap
+670xpick
+670x1 lap
+760xpick
+760x1 lap
+550x2 laps
+550x2 laps
+550x2 laps
Arm-Over-Arm Pulls
Truckx50'
Truck+4 Bodiesx50'
Rolling Thunder Lifts
55x1/1
100x1/1
145x1/1
170x1/1
190x1/1
210x1/1
235x0/0
220x0/1
Comments: Well, a testing day of sorts for me to see if I can be ready to compete again by June. Main goal of the day was to try out some new things on conan's wheel and see if I could test out the hercules hold. I had watched a brief clip of Jouko Ahola where he talked about technique on the conan's wheel and I tried it out. I set the pick really high and tried to even get the arm of the thing close to my chest. I was able to actually go a full lap with some in the tank with 60lbs more than the last time I used this particular wheel. Maybe I have this event figured out now. I don't plan to win but I don't plan to place last. Did some lighter runs to get some time under tension volume in to it. No hercules hold today as Lou was away so I went on to arm-over-arm pulls. I knew this wouldn't need much work. I did JT's truck easy for the first set and then had a bunch of the guys training hop in the bed of the truck for the next set. Felt good. I missed the rope once on that run and that was no fun as I lost a bit of my momentum. I have no worries about this event. Had to think of something to work the grip for the hold. Didn't want to do farmer's picks as it's too much back and I'm doing heavy rack pulls this week. I noticed the rolling thunder handle and decided to give it a shot. Never used it before but seemed to do the trick. Hopefully next time I can use the actual implement. Went home to help my sister do her event training.
Dynamic Warm-ups
Close Grip Incline Barbell Bench Presses w/ 2 Second Pauses
45x10
75x5
105x3
135x3
165x3
185x1
205x1
225x1
245x1
265x1
285x1
Close Grip Axle Floor Presses
165x3
215x3
265x8
285x8
305x7
Chest Supported Rows
280x12
280x12
280x12
280x12
EZ Curl Bar Overhead Extensions (seated)
125x12
125x12
125x12
IYT’s
5’sx12
5’sx12
5’sx12
33 Minutes of Stretching
Comments: Upper body still quite beat by this point in the week, especially my triceps. I gave them no mercy. For the max lift, I went with paused incline presses. I liked them when I did them last year. I did my reps normal style except for the last rep of each set, which I did pause style. 285lbs was ugly but whatever, it went up. I just never felt comfortable with the axle floor presses. Felt incredibly hard and couldn't get 8 reps on the last set. Just chalking it up to recover from the contest. Perhaps it is from switching the order of my pressing days around. We'll see. I decided to drop the dumbbell rows and just use the chest supported row machine that is plate-loadable. Much better exercise for hitting my back. Not sure why I just didn't use it from the beginning. Overhead extensions also suffered from dead triceps but still made it through the session. Finished up with light back/shoulder stuff and stretched.
May 18, 2013 – Event Training
Dynamic Warm-ups
Conan's Wheel
+490x1 lap
+580xpick
+580x1 lap
+670xpick
+670x1 lap
+760xpick
+760x1 lap
+550x2 laps
+550x2 laps
+550x2 laps
Arm-Over-Arm Pulls
Truckx50'
Truck+4 Bodiesx50'
Rolling Thunder Lifts
55x1/1
100x1/1
145x1/1
170x1/1
190x1/1
210x1/1
235x0/0
220x0/1
Comments: Well, a testing day of sorts for me to see if I can be ready to compete again by June. Main goal of the day was to try out some new things on conan's wheel and see if I could test out the hercules hold. I had watched a brief clip of Jouko Ahola where he talked about technique on the conan's wheel and I tried it out. I set the pick really high and tried to even get the arm of the thing close to my chest. I was able to actually go a full lap with some in the tank with 60lbs more than the last time I used this particular wheel. Maybe I have this event figured out now. I don't plan to win but I don't plan to place last. Did some lighter runs to get some time under tension volume in to it. No hercules hold today as Lou was away so I went on to arm-over-arm pulls. I knew this wouldn't need much work. I did JT's truck easy for the first set and then had a bunch of the guys training hop in the bed of the truck for the next set. Felt good. I missed the rope once on that run and that was no fun as I lost a bit of my momentum. I have no worries about this event. Had to think of something to work the grip for the hold. Didn't want to do farmer's picks as it's too much back and I'm doing heavy rack pulls this week. I noticed the rolling thunder handle and decided to give it a shot. Never used it before but seemed to do the trick. Hopefully next time I can use the actual implement. Went home to help my sister do her event training.
Thursday, May 16, 2013
May 14, 2013 – Overhead Event Day & May 15, 2013 – Speed Deadlift Day
Usually after a contest, I take a deload week. I'm not this time. Trying to see if I can compete again in a few weeks. Unsure if my body will be recovered enough but I'm going to give it a shot.
May 14, 2013 – Overhead Event Day
Dynamic Warm-ups
Barbell Push Presses
45x10
95x5
120x5
150x5
180x3
195x5
220x5
250x7
Viking Presses
+45x5
+90x5
+180x8
+205x8
+225x8
+250x6
Overhead Barbell Lockouts
275x3
315x3
355x2
Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
25 Minutes of Stretching
Comments: Very sore and brusied all over. I initially planned on just throwing the weights up however I could be I went to using a push press style as jerks aren't really helpful on viking press. Felt super tight in my left shoulder from the dumbbell but still made nice work of the reps. Did two extra and had more in me for sure. A bit of trial and error with setting up the viking press. Kind of a pain to load and unload weights but it works. Happy that this worked fine. Lockouts were a bit off, triceps tired still. Still good work here. Couldn't lockout the third rep on the last set. Noticed after the set that my belt wasn't fastened at all which may explain why it was so tough. Finished up with bands and stretching.
May 15, 2013 – Speed Deadlift Day
Dynamic Warm-ups
Deadlifts
135x5
185x5
235x3
285x3
335x1
385x1
425x1
425x1
425x1
425x1
425x1
425x1
455x1
495x1
Front Squats
45x3
95x3
145x3
195x3
245x3
285x5
285x5
285x5
285x5
285x5
Romanian Deadlifts
225x3
315x3
365x3
Added Straps
425x8
445x8
465x8
Glute Ham Raises
bw+45x12
bw+45x12
bw+45x12
bw+45x12
34 Minutes of Stretching
Comments: Soreness from the day before followed me. Felt much better than the last session with my hip in place. Felt good speed on these, even with the added weight. Accidentally put an extra 10lbs on the last one. I knew the front squats would be challenging from coming right back from a contest since my knees were achy and my upper body still recovering from the day before. Still got them all. Pushed it on rdls. I felt good warming up and went 20lbs more than I had planned. On a normal day, I might have called it at 445lbs but I put some more stank on it. Finished up with glute hams (really surprised to get all the reps here) and stretched.
May 14, 2013 – Overhead Event Day
Dynamic Warm-ups
Barbell Push Presses
45x10
95x5
120x5
150x5
180x3
195x5
220x5
250x7
Viking Presses
+45x5
+90x5
+180x8
+205x8
+225x8
+250x6
Overhead Barbell Lockouts
275x3
315x3
355x2
Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
25 Minutes of Stretching
Comments: Very sore and brusied all over. I initially planned on just throwing the weights up however I could be I went to using a push press style as jerks aren't really helpful on viking press. Felt super tight in my left shoulder from the dumbbell but still made nice work of the reps. Did two extra and had more in me for sure. A bit of trial and error with setting up the viking press. Kind of a pain to load and unload weights but it works. Happy that this worked fine. Lockouts were a bit off, triceps tired still. Still good work here. Couldn't lockout the third rep on the last set. Noticed after the set that my belt wasn't fastened at all which may explain why it was so tough. Finished up with bands and stretching.
May 15, 2013 – Speed Deadlift Day
Dynamic Warm-ups
Deadlifts
135x5
185x5
235x3
285x3
335x1
385x1
425x1
425x1
425x1
425x1
425x1
425x1
455x1
495x1
Front Squats
45x3
95x3
145x3
195x3
245x3
285x5
285x5
285x5
285x5
285x5
Romanian Deadlifts
225x3
315x3
365x3
Added Straps
425x8
445x8
465x8
Glute Ham Raises
bw+45x12
bw+45x12
bw+45x12
bw+45x12
34 Minutes of Stretching
Comments: Soreness from the day before followed me. Felt much better than the last session with my hip in place. Felt good speed on these, even with the added weight. Accidentally put an extra 10lbs on the last one. I knew the front squats would be challenging from coming right back from a contest since my knees were achy and my upper body still recovering from the day before. Still got them all. Pushed it on rdls. I felt good warming up and went 20lbs more than I had planned. On a normal day, I might have called it at 445lbs but I put some more stank on it. Finished up with glute hams (really surprised to get all the reps here) and stretched.
Monday, May 13, 2013
May 11, 2013 - Fit For Life American Strongman Show
Not sure where to really start with this one. Should I talk about the trip or what lead up to the contest? Each is interesting in its own right I guess. Motivations are probably the best place to start and it is simple; I want to be a Pro.
In March, this contest was announced and I was literally smiling ear to ear. A one day Pro/Am with no deadlift, just one overhead event and three of my best events? I had to do it. Problem was that it was in what would probably be the ankle of Louisiana. Definitely the longest drive of any contest or anything really. Hit just about every southern state (minus Florida) to get to it. More time was spent in the car from Thursday to Sunday then sleeping, eating and competing combined. Got to remember how much that sucked for next time. Didn’t spend much time looking around the city as we got in late. Just dying from the humidity and just wanted to live in any room with AC. Larry Flint’s Hustler House was right next to the hotel, offering “live, beautiful, classy ladies” but didn’t really have time.
Woke up nervous for the contest; really hard to get any food in me. Still out of it when we got over to the convention center. I weighed in even though I didn’t need as I was in the lardass class. Came in at 262.8lbs. Lighter than I was last year. The heavyweight class had 11 competitors including myself. Took my usual photos and got to meet some new faces. Like in Hartford last year, they called everyone out to introduce us to the expo while playing O’Fortuna. I didn’t realize that was how they did it every time. Anyways, on to the contest.
The first event of the day was circus dumbbell clean and press. 200lbs for as many reps as possible in 60 seconds. I have been training this as hard as I could leading up to this contest, dedicating an entire day to it and I feel I made great progress nailing a 202lbs lift. But it was not to be for me. The first issue is that I got literally no warm-ups in. Part my fault here as I thought I’d have more time. Only warm-up I got in was to shoulder the lightweight implement and to do some one arm jerks with someone’s bands. This was not a good start to the day. I got ready and got it to my shoulder and tried to ram it up to lockout. It drifted back and I lost it behind. I kept trying but it wasn’t even close. Frustrated in my performance. So much time spent on my weakness with really nothing to show for it. No points for me and starting the day off in a three-way tie for last place.
Up next was the yoke. 850lbs implement with a 75’ course and a 60 second time limit. Easy enough but the kicker was that only one drop was allowed. Drop it a second time and you were done. Yoke had been going well for me in training but then everything just started to feel heavy and my back hurt and I lost confidence. Luckily the day before we left, I had a deep tissue massage. What does that have to do with anything you ask? Well, the masseuse used to be a powerlifter and I told her about my back and she suggested it was my SI joint. She showed me a way to make sure my hip was in place. One pop and the pain and tightness was gone. So with the yoke, the only thing I had to worry about was dropping it. Ok, there was another thing; I forgot my athletic shoes I use for moving events. All I had was my work shoes and those just had to do. Had to guess with my yoke height and I picked a little too high. The whistle went and I just kind of wobbled down the course, all of corners of the yoke banging the floor as I stumbled. Every step a voice kept telling me to drop it, to quit, to just stop. But I kept going. Fighting myself the whole way. As I got close to the end, I had to fight my own excitement to keep from making a mistake. I eventually made it across the line at 38.98 seconds. The slowest of the people to finish the course and almost four times as slow as the winner of the event. But I finished and that put me ahead of some people to give me a seventh place finish.
The third event was supposed to be “The Flipper” for 75’ with 800lbs in 60 seconds. I was kind of looking forward to this as it would be similar to a tire flip and I am kind of a big deal on tire flips. However, one of the implements broke while the lightweights were going and there was a last minute change. The event was now going to be a keg press medley. FML right there haha. Same time limit but four kegs to be pressed overhead with a staggered grip. I haven’t even tried to press anything heavier than 180lbs on a keg. Keg series was 200lbs, 230lbs, 250lbs and 270lbs. Had to hurry and get out my oly shoes again. Just had to think about how Andy had shown me to get the keg up for the press easy. I still think I screwed it up. Got the first one easy and had a little issues with the next one. I got ready for the 250lbs keg and got to my chest easy. Just couldn’t get my one arm locked out. I tried again but no good and called it there. I watched as everyone else went and beat my two lifts. Gave me a last place finish here.
Next was the keg carry, load and wheelbarrow medley. 250lbs keg for 75’, 250lbs keg for 50’, 270lbs keg for 25’ and then all those in a wheelbarrow (with 500lbs of plates at the handles) for 75’. I was sure this would be a strong event for me as I did well with a similar event at Hartford last year. But there was a lot more moving around this time before actually getting to the wheelbarrow. With my hips being as they are and my crappy shoes and the tip that the wheelbarrow would be heavier than expected, I used my belt. A bit of an error on my part as I don’t wear a belt when I do keg carries and it showed. I just about passed out a few feet in to the event with the first keg and I had to pace myself. I felt pain in my hip on the second keg but kept going. Watching the video, I looked slow moving with the kegs and coming back to get the kegs. So much wasted time. But I knew I needed that belt for the wheelbarrow. It took a lot of effort for me to get the thing up and running and I knew that if I dropped it, I wouldn’t be able to get it back up. I was moving slow and steady and just like with the yoke, the voice kept telling me to drop it and quit. I was still a bit out from the finish when I heard “5 seconds left”. It startled me and I tried to move faster and make up some more ground (not going to finish in time) and I stumbled and lost it. I look up and see put yelling for me to keep going but I’m done. I guess I had more time. 10’1” short of the finish line. I got the furthest without completing the course so good enough for fourth.
The final event was my best event; atlas stones. A bit of a twist to them though in that we had to carry them 15’ and load them over a 56” bar. 60 seconds to do 300lbs, 330lbs and 360lbs. I was in ninth place going into the event so I would be going in one of the first groups. At this point, we were getting rushed to the platforms. I didn’t think I wouldn’t finish this event but it happened. I did the 300lbs stone easy and came back for the 330lbs stone. I was carrying it quite low and I could already feel the stone slipping. Still got it up and over with little effort. The 360lbs stone was a different story. Just a dusty mess and I had to go into a deep lap position to get it off the ground. Slow baby steps to the bar and I had to re-grip. Went for the load but it was too low on my body and it just hit the bar. It hit the ground and I looked down to see that I had no tacky left and just gray smudges on my sleeves. I tried again but couldn’t get it off the ground and I stopped as time expired. Again, it was enough for fourth place.
In the end, I was able to move up to seventh out of eleven for the heavyweights. Even if I had completed the wheelbarrow or the atlas stones, I still wouldn’t have picked up enough points to move in placings. My weakness in the overhead press come back and haunt me again. I put in some much effort into it with very little reward. I feel like I’m on the right track for yoke at least (as long as my SI joint is fine). Never really satisfied with my performances at contests. It was good completion. I’ve thinking that from now on, unless the Pro/Am is within one-day’s drive away, I’ll just wait until Nationals. If I had known it would be two pressing events, I probably wouldn’t have made the trip. I guess for now I got to rest and try to qualify for Nationals.
In March, this contest was announced and I was literally smiling ear to ear. A one day Pro/Am with no deadlift, just one overhead event and three of my best events? I had to do it. Problem was that it was in what would probably be the ankle of Louisiana. Definitely the longest drive of any contest or anything really. Hit just about every southern state (minus Florida) to get to it. More time was spent in the car from Thursday to Sunday then sleeping, eating and competing combined. Got to remember how much that sucked for next time. Didn’t spend much time looking around the city as we got in late. Just dying from the humidity and just wanted to live in any room with AC. Larry Flint’s Hustler House was right next to the hotel, offering “live, beautiful, classy ladies” but didn’t really have time.
Woke up nervous for the contest; really hard to get any food in me. Still out of it when we got over to the convention center. I weighed in even though I didn’t need as I was in the lardass class. Came in at 262.8lbs. Lighter than I was last year. The heavyweight class had 11 competitors including myself. Took my usual photos and got to meet some new faces. Like in Hartford last year, they called everyone out to introduce us to the expo while playing O’Fortuna. I didn’t realize that was how they did it every time. Anyways, on to the contest.
The first event of the day was circus dumbbell clean and press. 200lbs for as many reps as possible in 60 seconds. I have been training this as hard as I could leading up to this contest, dedicating an entire day to it and I feel I made great progress nailing a 202lbs lift. But it was not to be for me. The first issue is that I got literally no warm-ups in. Part my fault here as I thought I’d have more time. Only warm-up I got in was to shoulder the lightweight implement and to do some one arm jerks with someone’s bands. This was not a good start to the day. I got ready and got it to my shoulder and tried to ram it up to lockout. It drifted back and I lost it behind. I kept trying but it wasn’t even close. Frustrated in my performance. So much time spent on my weakness with really nothing to show for it. No points for me and starting the day off in a three-way tie for last place.
Up next was the yoke. 850lbs implement with a 75’ course and a 60 second time limit. Easy enough but the kicker was that only one drop was allowed. Drop it a second time and you were done. Yoke had been going well for me in training but then everything just started to feel heavy and my back hurt and I lost confidence. Luckily the day before we left, I had a deep tissue massage. What does that have to do with anything you ask? Well, the masseuse used to be a powerlifter and I told her about my back and she suggested it was my SI joint. She showed me a way to make sure my hip was in place. One pop and the pain and tightness was gone. So with the yoke, the only thing I had to worry about was dropping it. Ok, there was another thing; I forgot my athletic shoes I use for moving events. All I had was my work shoes and those just had to do. Had to guess with my yoke height and I picked a little too high. The whistle went and I just kind of wobbled down the course, all of corners of the yoke banging the floor as I stumbled. Every step a voice kept telling me to drop it, to quit, to just stop. But I kept going. Fighting myself the whole way. As I got close to the end, I had to fight my own excitement to keep from making a mistake. I eventually made it across the line at 38.98 seconds. The slowest of the people to finish the course and almost four times as slow as the winner of the event. But I finished and that put me ahead of some people to give me a seventh place finish.
The third event was supposed to be “The Flipper” for 75’ with 800lbs in 60 seconds. I was kind of looking forward to this as it would be similar to a tire flip and I am kind of a big deal on tire flips. However, one of the implements broke while the lightweights were going and there was a last minute change. The event was now going to be a keg press medley. FML right there haha. Same time limit but four kegs to be pressed overhead with a staggered grip. I haven’t even tried to press anything heavier than 180lbs on a keg. Keg series was 200lbs, 230lbs, 250lbs and 270lbs. Had to hurry and get out my oly shoes again. Just had to think about how Andy had shown me to get the keg up for the press easy. I still think I screwed it up. Got the first one easy and had a little issues with the next one. I got ready for the 250lbs keg and got to my chest easy. Just couldn’t get my one arm locked out. I tried again but no good and called it there. I watched as everyone else went and beat my two lifts. Gave me a last place finish here.
Next was the keg carry, load and wheelbarrow medley. 250lbs keg for 75’, 250lbs keg for 50’, 270lbs keg for 25’ and then all those in a wheelbarrow (with 500lbs of plates at the handles) for 75’. I was sure this would be a strong event for me as I did well with a similar event at Hartford last year. But there was a lot more moving around this time before actually getting to the wheelbarrow. With my hips being as they are and my crappy shoes and the tip that the wheelbarrow would be heavier than expected, I used my belt. A bit of an error on my part as I don’t wear a belt when I do keg carries and it showed. I just about passed out a few feet in to the event with the first keg and I had to pace myself. I felt pain in my hip on the second keg but kept going. Watching the video, I looked slow moving with the kegs and coming back to get the kegs. So much wasted time. But I knew I needed that belt for the wheelbarrow. It took a lot of effort for me to get the thing up and running and I knew that if I dropped it, I wouldn’t be able to get it back up. I was moving slow and steady and just like with the yoke, the voice kept telling me to drop it and quit. I was still a bit out from the finish when I heard “5 seconds left”. It startled me and I tried to move faster and make up some more ground (not going to finish in time) and I stumbled and lost it. I look up and see put yelling for me to keep going but I’m done. I guess I had more time. 10’1” short of the finish line. I got the furthest without completing the course so good enough for fourth.
The final event was my best event; atlas stones. A bit of a twist to them though in that we had to carry them 15’ and load them over a 56” bar. 60 seconds to do 300lbs, 330lbs and 360lbs. I was in ninth place going into the event so I would be going in one of the first groups. At this point, we were getting rushed to the platforms. I didn’t think I wouldn’t finish this event but it happened. I did the 300lbs stone easy and came back for the 330lbs stone. I was carrying it quite low and I could already feel the stone slipping. Still got it up and over with little effort. The 360lbs stone was a different story. Just a dusty mess and I had to go into a deep lap position to get it off the ground. Slow baby steps to the bar and I had to re-grip. Went for the load but it was too low on my body and it just hit the bar. It hit the ground and I looked down to see that I had no tacky left and just gray smudges on my sleeves. I tried again but couldn’t get it off the ground and I stopped as time expired. Again, it was enough for fourth place.
In the end, I was able to move up to seventh out of eleven for the heavyweights. Even if I had completed the wheelbarrow or the atlas stones, I still wouldn’t have picked up enough points to move in placings. My weakness in the overhead press come back and haunt me again. I put in some much effort into it with very little reward. I feel like I’m on the right track for yoke at least (as long as my SI joint is fine). Never really satisfied with my performances at contests. It was good completion. I’ve thinking that from now on, unless the Pro/Am is within one-day’s drive away, I’ll just wait until Nationals. If I had known it would be two pressing events, I probably wouldn’t have made the trip. I guess for now I got to rest and try to qualify for Nationals.
Saturday, May 4, 2013
May 03, 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
137x5 R
137x5 L
157x3 R
157x3 L
177x1 R
177x1 L
187x0,0 R
187x1 R
187x0 L
187x1 L
Bigg Dogg Strongg Presses (one clean)
133x8 R
133x8 L
133x8 R
133x8 L
133x8 R
133x8 L
Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
Comments: Feeling beat going in to this workout. Sucked it up since this is the last one before I take off completely to rest up for the Pro/Am. Certainly noticed that these workouts were tougher with my deadlift days being right before it. Going need to make adjustments so it's not so tough. Still trying to get the right side cooperate with me but I'm giving up on it. Just going to do it the awkward way. Seeing as how I was feeling off and the contest will be using 200lbs, I just had a goal of improving my right's best by a bit. After missing it, I came back and got it. Head just wasn't in it when I went for my strong side. Got my head on right and got somewhat easy. Exhausted doing the one clean stuff. Screwed up a bit on the first set with the left and had to re-clean the weight. Glad to have it be done and ate three double meat steak burritos from Chipotle to help recover.
Bigg Dogg Strongg Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
80x5 R
80x5 R
110x5 R
110x5 L
137x5 R
137x5 L
157x3 R
157x3 L
177x1 R
177x1 L
187x0,0 R
187x1 R
187x0 L
187x1 L
Bigg Dogg Strongg Presses (one clean)
133x8 R
133x8 L
133x8 R
133x8 L
133x8 R
133x8 L
Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
Comments: Feeling beat going in to this workout. Sucked it up since this is the last one before I take off completely to rest up for the Pro/Am. Certainly noticed that these workouts were tougher with my deadlift days being right before it. Going need to make adjustments so it's not so tough. Still trying to get the right side cooperate with me but I'm giving up on it. Just going to do it the awkward way. Seeing as how I was feeling off and the contest will be using 200lbs, I just had a goal of improving my right's best by a bit. After missing it, I came back and got it. Head just wasn't in it when I went for my strong side. Got my head on right and got somewhat easy. Exhausted doing the one clean stuff. Screwed up a bit on the first set with the left and had to re-clean the weight. Glad to have it be done and ate three double meat steak burritos from Chipotle to help recover.
Thursday, May 2, 2013
May 01, 2013 – Rep Deadlift Day
Contest is close now. Competitor's list was posted few days ago. Nervous as ever.
Dynamic Warm-ups
Deadlifts
135x5
225x5
275x3
315x3
365x1
405x1
445x1
Added Straps
490x10
Front Squats
45x3
95x3
145x3
195x3
245x3
295x5
295x5
295x5
295x5
295x5
Trap Bar Stiff-legged Deadlifts
260x3
350x3
400x8
420x8
440x8
460x4
Glute Ham Raises
bw+35x12
bw+35x12
bw+35x12
bw+35x12
Reverse Hyperextensions
90x25
90x25
90x25
90x25
31 Minutes of Stretching
Comments: Rep out session for deadlifts again. I knew I was in trouble when my last warm-up felt heavy. Ended up being a really tough set. Got five reps in one clip and then pretty much did a rep took a few deep breathes and so on to get 10. May have had another rep in me. I was worried I'd be dead before I got to front squats. Did the same warm-ups as last time. Very sweaty but got the reps with some in the tank. Good so far. Never done stiff-legged pulls with the trap bar. Super awkward as I try to get as much quads into the lift when I normally do it. Did a bit more than I could handle for an extra set. Finished up the torture session with glute hams, reverse hypers, stretching and big plate of bbq chicken thighs.
Dynamic Warm-ups
Deadlifts
135x5
225x5
275x3
315x3
365x1
405x1
445x1
Added Straps
490x10
Front Squats
45x3
95x3
145x3
195x3
245x3
295x5
295x5
295x5
295x5
295x5
Trap Bar Stiff-legged Deadlifts
260x3
350x3
400x8
420x8
440x8
460x4
Glute Ham Raises
bw+35x12
bw+35x12
bw+35x12
bw+35x12
Reverse Hyperextensions
90x25
90x25
90x25
90x25
31 Minutes of Stretching
Comments: Rep out session for deadlifts again. I knew I was in trouble when my last warm-up felt heavy. Ended up being a really tough set. Got five reps in one clip and then pretty much did a rep took a few deep breathes and so on to get 10. May have had another rep in me. I was worried I'd be dead before I got to front squats. Did the same warm-ups as last time. Very sweaty but got the reps with some in the tank. Good so far. Never done stiff-legged pulls with the trap bar. Super awkward as I try to get as much quads into the lift when I normally do it. Did a bit more than I could handle for an extra set. Finished up the torture session with glute hams, reverse hypers, stretching and big plate of bbq chicken thighs.
Wednesday, May 1, 2013
April 29, 2013 – Speed Press Day
Dynamic Warm-ups
Close Grip Incline Barbell Bench Presses
45x10
75x5
105x2
135x2
165x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
Seated Swiss Bar Overhead Rack Presses (from top of head)
125x3
150x3
175x3
190x8
200x8
210x8
Incline Chest Supported Dumbbell Rows
130’sx12
130’sx12
130’sx12
130’sx12
EZ Curl Bar Overhead Extensions (seated)
120x12
120x12
120x12
IYT’s
5’sx12
5’sx12
5’sx12
32 Minutes of Stretching
Comments: Gym was pretty packed. Incline was open so no issues there, Had a slight scare with 165lbs but corrected it. Original plan was 6x2. I felt it was too big a drop in volume from 8x3 last time so I did 8x2 instead. Still good, may have to make it a cycle of 10x2,8x2 and 6x2 next time. Tried out something new for the next exercise. I was expecting this to be tough on the triceps but it was equally tough on the shoulders. Used a bit less weight than I anticipated as well. Really tough. Got the reps for all sets on rows surprisingly. Never felt easy at any time but the first set always seems to be tougher than the second set. I may need to throw in a warm-up set eventually. No problem with triceps stuff or shoulders. Finished up with a bit of stretching.
Close Grip Incline Barbell Bench Presses
45x10
75x5
105x2
135x2
165x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
Seated Swiss Bar Overhead Rack Presses (from top of head)
125x3
150x3
175x3
190x8
200x8
210x8
Incline Chest Supported Dumbbell Rows
130’sx12
130’sx12
130’sx12
130’sx12
EZ Curl Bar Overhead Extensions (seated)
120x12
120x12
120x12
IYT’s
5’sx12
5’sx12
5’sx12
32 Minutes of Stretching
Comments: Gym was pretty packed. Incline was open so no issues there, Had a slight scare with 165lbs but corrected it. Original plan was 6x2. I felt it was too big a drop in volume from 8x3 last time so I did 8x2 instead. Still good, may have to make it a cycle of 10x2,8x2 and 6x2 next time. Tried out something new for the next exercise. I was expecting this to be tough on the triceps but it was equally tough on the shoulders. Used a bit less weight than I anticipated as well. Really tough. Got the reps for all sets on rows surprisingly. Never felt easy at any time but the first set always seems to be tougher than the second set. I may need to throw in a warm-up set eventually. No problem with triceps stuff or shoulders. Finished up with a bit of stretching.
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