July 22, 2013 – Overhead Event Day & July 23, 2013 – ME LB

I forgot to mention last time that I've added some girth to my midsection during my off time so I have lost a loop on my belt. I kept up my normal eating (and then some) while out of commission so unsure if this is permanent.

July 22, 2013 – Overhead Event Day

Dynamic Warm-ups

Circus Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
80x5 R
80x5 L
100x5 R
100x5 L
120x5 R
120x5 L
137x5 R
137x5 L
155x5 R
155x5 L

Axle Behind-The-Neck Jerks
72x3
116x3
160x3
204x8
214x8
224x8
248x8

Overhead Axle Supports
272x5
322x5
372x5
422x5

Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25

28 Minutes of Stretching

Comments: Guess I'm back to heavy stuff. Starting up the 5/3/1 cycle for circus dumbbell using my best max in training (202) for both sides. I got plans to implement some Beyond 5/3/1 stuff for my 5/3/1 week of the cycles. Using my Fat Gripz Extremez for everything under 130lbs. Certainly helps my right wrist get used to the larger diameter handle better. Did hang cleans until I actually got to the circus bell. I think doing this will help my grip fatigue that plagues my right pressing hand. Used to do all my dumbbell pressing like this in the past. Only had a slight hiccup on the last rep for that side today but felt strong, just out of practice. Moved on to a new exercise from there; behind the neck jerks with an axle. I've done btn jerks years ago (like when I first started so at least 4 years) and I haven't done them since so doing them with an axle is also a new experience. In fact, I looked around and I don't think I've seen or read about anyone else doing them. I started out too light and just put in a bigger jump so that I wasn't there all day. Not a max effort but challenging enough and a good start. Hate doing these for reps and the back of my neck has the raw skin to prove it haha. I did these for two reasons. The first is that I noticed on my dominant hand that I set the dumbbell low on my tarp on that side in the same position as if I were holding a thick bar for squatting. I feel this can get me comfortable with this style of jerk. The other reason was that it would be the perfect warm-up for the overhead supports. I worked up to a heavy set of 5. Again, though but not a max effort. No reason to kill myself this early in the cycle. This was the only time I noticed anything in my back and it was minor and went away immediately. This is a good start, just got so see what a heavy lower body session is like to tell if I'm really back.



July 23, 2013 – ME LB

Dynamic Warm-ups

18" Manta Ray Box Squats
45x10
95x5
135x5
185x3
225x3
275x3
315x1
355x1
405x1
435x1
470x1
425x3
380x5

Wide Grip Romanian Deadlifts w/Chains (+105lbs)
140x3
230x3
320x3
370x8
390x8 PR+15lbs
410x8 PR+35lbs

Glute Ham Raises
bwx3
LBx8
LB+12x8
LB+24x8

Sumo Chair Deadlifts
135x3
185x12
185x12
185x12

Ab Wheel
bwx12
bwx12
bwx12

28 Minutes of Stretching

Comments: Real test day for myself. Upper body workout is one thing to test how the back is but got to use it to see if it holds. First exercise was box squats with a manta ray. Haven't used that thing in forever. I was really surprised with how tough these felt. Could be the time off but it felt harder than a ssb. I was expected low 500's for this but seeing how tough just two plates felt, I knew that was going to be out of reach. When it came time for the last single, I was going to go with 465lbs but my mind rejected that. It said it had to be 470lbs, 100lbs less than my best box squat. I also wanted the symmetry with the sumo pulls since there is a 100lbs difference between the two variations as well. Tough but not impossible. Now normally this would be it and on to the next thing. I'm doing something a little different called the Forced Entry Method for my ME work. Top single, followed by a triple at 90% of that single, followed by five at 80% of that single. I used to do an all out set of 90% before so this spoke to me. I moved on to wide grip rdl's with chains. The first work set felt like a good place to stop but I wanted to push it today. Put another 20lbs on and got it hard. Another 20lbs and it would be a small PR. Had to put my will into it to finish. Turns out I was thinking of the wrong exercise. My first set was 5lbs under my best so I ended up psyche myself up to hit a 35lbs PR. Very happy to see I have more than recovered. Moved on to glute ham stuff with bands and chains. Getting better at dismounting but can still be awkward. I went down too far on the last rep of the last set and the band came off the hooks haha. Went with less weight than I had planned on sumo chair pulls from three weeks ago due to the difficulty. No cramping this time with the warm-up set. Still rubbing my shins raw but good work for the hips. Ab wheel keeps getting easier. I think I'll be adding weight soon.