May 28, 2013 – Overhead Event Day
Barbell Push Presses
Overhead Barbell Lockouts
Band Triceps Pressdowns/Face Pulls (no rest)
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
Sumo Stiff-legged Deadlifts
Glute Ham Raises
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.
Bob Gajda - Shoulder Specialization by Bill Starr
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