May 28, 2013 – Overhead Event Day & May 29, 2013 – Rep Deadlift Day

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.