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.