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.