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.