Dynamic Warm-ups
Axle Strict Presses
75x5
105x5
135x5
155x3
180x3
205x3
230x5
180x8
180x8
180x8
Swiss Bar Floor Presses w/ Slingshot
200x3
250x3
290x8
310x8
330x8
Chest Supported Rows
325x12
325x12
325x12
325x12
EZ Curl Bar Overhead Extensions (seated)
145x12
145x12
145x11
IYT’s
5’sx12
5’sx12
5’sx12
27 Minutes of Stretching
Comments: Almost done with this cold but still felt crappy. Workout felt tougher than I had planned as even the warm-ups felt tough. Got my reps, maybe had one more rep with 230lbs but not going all out. Down sets went well. Had a bit of surprise when it came time for slingshot floor presses. I couldn't get them over my forearms at first. Took several minutes to get them on to my arms and my triceps weren't fitting in them either. Only aimed for a small increase with this with the technical difficulties. The one I have is too small now, going to have to buy a new one. Measured my arms and they are now 19". I had no idea my arms have gotten this big. After this point, my workout slowed to a crawl as people kept using the stuff I was lifting on. I got in two sets of rows before someone sat down, stripped off all my weights and did five sets. Rows were good despite that. Same thing happened with triceps, someone sat down on the bench I was using to do a biceps workout. The fact that they finished when I was in mid set made me angrier. So close to getting all the reps. Finished up with upper back and shoulder stuff, stretching and burritos.
Saturday, August 31, 2013
Thursday, August 29, 2013
August 27, 2013 – Overhead Event Day & August 28, 2013 – Lower Body Training
Got a cold Monday, guess too much excite seeing people on Sunday haha. Didn't stop me from training. Extra day of rest for this week since I did events on Sunday instead of Saturday. With Labor Day coming up, going to have be that schedule for next week as well.
August 27, 2013 – Overhead Event Day
Dynamic Warm-ups
Circus Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
80x3 R
80x3 L
110x3 R
110x3 L
137x4 R
137x4 L
137x4 R
137x4 L
137x4 R
137x4 L
137x4 R
137x4 L
157x2 R
157x2 L
177x2 R
177x2 L
Band Triceps Pressdowns
LBx25
LBx25
LBx25
LBx25
Face Pulls
LBx25
LBx25
LBx25
LBx25
29 Minutes of Stretching
Comments: I was worried with how this would feel, considering it is having me hit about 90% of my 1rm max already. Actually went well. The sets of four went up easier than last time and same with the first double. Even tried taking shorter rests for the sets of four. Had some issues with the heavy double. I tried doing a non-stop touch and go style that I have been doing for the lighter weights. Didn't work out this time. I guess I need to get stronger and just remember to break it up for the heaviest set. On both sides, I got the first rep and missed the second rep on the first try. Just reset and got the second rep. Ties my PR double. It will be interesting to see how this goes next time with a bit more weight. Did triceps and face pulls a little different this time as I broke them up into their own exercise. Tougher I think. Felt as good as I could be considering the circumstances.
August 28, 2013 – Lower Body Training
Dynamic Warm-ups
9" Block Pulls
135x5
225x5
315x3
405x3
Added Straps
495x4
495x4
495x4
495x4
565x2
635x2
495x13
21" Front Box Squats w/ Chains (+82lbs)
145x3
195x3
235x8
255x8
275x8
Glute Ham Raises
LBx3
LB+35x8
LB+35x8
LB+35x8
Ab Wheel
bwx15
bwx15
bwx15
bwx15
32 Minutes of Stretching
Comments: Same anxiety as overhead stuff with the added concern of how the car deadlift hold would affect this. Went with the deadlift bar. All of my PR's are on this bar and I can't use the other bars for pulls besides the broken rack bar. I was worried warming up as my back felt fatigued even with the light weights. But it went better than last time as well. Kind of the same result as overhead in that I knew what to expect this time. I knew it could be done. I worked on taking the slack out not only the bar but myself. I don't think I've been doing that correctly in the past. Not sure if I can replicate that for a pull off the floor. Double with 635lbs technically a PR as I haven't pulled more than 630lbs for reps. It was a tough double but I think I could have at least gotten another rep, maybe two if I had a gun to my head. Puts me on track to a 700lbs pull or more if all goes well. On the down set, I got 13 reps and stopped. Could've done 12 but I felt 13 was better since I TNG the second rep. Had another two in me I think, just got bored with all the reps to be honest. Besides the good pulling, the lack of twinging in my lower ab/groin area was also a highlight. Front squats were "fun" this time. Chain setup had all the weight off the ground at lockout so I was fully supporting it. I immediately regretted my decision to bump up the weight 10lbs with how tough it felt. Legs were feeling the burn on set two but I just told myself I can do more. Glute hams are starting to get tough. Feels like I got metal pythons on my neck with the thick chains haha. Finished up with ab wheel and a lot of stretching.
August 27, 2013 – Overhead Event Day
Dynamic Warm-ups
Circus Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
80x3 R
80x3 L
110x3 R
110x3 L
137x4 R
137x4 L
137x4 R
137x4 L
137x4 R
137x4 L
137x4 R
137x4 L
157x2 R
157x2 L
177x2 R
177x2 L
Band Triceps Pressdowns
LBx25
LBx25
LBx25
LBx25
Face Pulls
LBx25
LBx25
LBx25
LBx25
29 Minutes of Stretching
Comments: I was worried with how this would feel, considering it is having me hit about 90% of my 1rm max already. Actually went well. The sets of four went up easier than last time and same with the first double. Even tried taking shorter rests for the sets of four. Had some issues with the heavy double. I tried doing a non-stop touch and go style that I have been doing for the lighter weights. Didn't work out this time. I guess I need to get stronger and just remember to break it up for the heaviest set. On both sides, I got the first rep and missed the second rep on the first try. Just reset and got the second rep. Ties my PR double. It will be interesting to see how this goes next time with a bit more weight. Did triceps and face pulls a little different this time as I broke them up into their own exercise. Tougher I think. Felt as good as I could be considering the circumstances.
August 28, 2013 – Lower Body Training
Dynamic Warm-ups
9" Block Pulls
135x5
225x5
315x3
405x3
Added Straps
495x4
495x4
495x4
495x4
565x2
635x2
495x13
21" Front Box Squats w/ Chains (+82lbs)
145x3
195x3
235x8
255x8
275x8
Glute Ham Raises
LBx3
LB+35x8
LB+35x8
LB+35x8
Ab Wheel
bwx15
bwx15
bwx15
bwx15
32 Minutes of Stretching
Comments: Same anxiety as overhead stuff with the added concern of how the car deadlift hold would affect this. Went with the deadlift bar. All of my PR's are on this bar and I can't use the other bars for pulls besides the broken rack bar. I was worried warming up as my back felt fatigued even with the light weights. But it went better than last time as well. Kind of the same result as overhead in that I knew what to expect this time. I knew it could be done. I worked on taking the slack out not only the bar but myself. I don't think I've been doing that correctly in the past. Not sure if I can replicate that for a pull off the floor. Double with 635lbs technically a PR as I haven't pulled more than 630lbs for reps. It was a tough double but I think I could have at least gotten another rep, maybe two if I had a gun to my head. Puts me on track to a 700lbs pull or more if all goes well. On the down set, I got 13 reps and stopped. Could've done 12 but I felt 13 was better since I TNG the second rep. Had another two in me I think, just got bored with all the reps to be honest. Besides the good pulling, the lack of twinging in my lower ab/groin area was also a highlight. Front squats were "fun" this time. Chain setup had all the weight off the ground at lockout so I was fully supporting it. I immediately regretted my decision to bump up the weight 10lbs with how tough it felt. Legs were feeling the burn on set two but I just told myself I can do more. Glute hams are starting to get tough. Feels like I got metal pythons on my neck with the thick chains haha. Finished up with ab wheel and a lot of stretching.
Sunday, August 25, 2013
August 25, 2013 – Event Training
Dynamic Warm-ups
Yoke
340x50'
430x50'
550x50' in 8.60 seconds
630x50' in 9.67 seconds
710x50' in 11.14 seconds
18" Pick Farmer's Walk
140x50'
180x50'
230x50' in 8.47 seconds
260x50' in 9.56 seconds
295x50' in 10.01 seconds
Car Deadlift Frame Hold
90(p)+550(f)x1
180(p)+550(f)x1
320(p)+550(f)x1
320(p)+710(f)x1 for 36.88 seconds
29 Minutes of Stretching
Comments: First real event training since the injury in June. I had wanted to do something last weekend but just didn't work out. Initial plan was to run yoke and farmer's as a medley but it was too much of a hassle to get everything set and to acquire enough plates to do it. Taking way too long so that idea was scrapped and I did them separately. Yoke went well for not doing it since early May. Using the 5/3/1 thing I did right before that Pro/Am (only did one session but it was good). Working on being fast and keeping track of time PR's. Stumbled a bit on my second working set run but recovered nicely. I know I can do better than 11 seconds with 710lbs. I survived with just sore knees so on to farmer's walk. A few mistakes here in that I assumed the handles were 45lbs but they were actually 50lbs. I also just used more weight than what I had put down as it was easier to just throw on two 45lbers a side and get on with it. Same thing as yoke in that I'm doing 5/3/1 for it and keeping track of time PR's. Foot slipped on some gravel on my last set, was worried I was going to face plant haha. The next thing I had planned was stones but they had the car deadlift out so I did that instead. I'm good at stones and arm-over-arm so I'm not going to be hitting those every week, more like once month. Took some testing to find a good weight as my big worry is not being able to break the weight off the ground. I at least found a starting point for this. Weird doing this without straps. Could be a good event for me if I can lift it haha.
Yoke
340x50'
430x50'
550x50' in 8.60 seconds
630x50' in 9.67 seconds
710x50' in 11.14 seconds
18" Pick Farmer's Walk
140x50'
180x50'
230x50' in 8.47 seconds
260x50' in 9.56 seconds
295x50' in 10.01 seconds
Car Deadlift Frame Hold
90(p)+550(f)x1
180(p)+550(f)x1
320(p)+550(f)x1
320(p)+710(f)x1 for 36.88 seconds
29 Minutes of Stretching
Comments: First real event training since the injury in June. I had wanted to do something last weekend but just didn't work out. Initial plan was to run yoke and farmer's as a medley but it was too much of a hassle to get everything set and to acquire enough plates to do it. Taking way too long so that idea was scrapped and I did them separately. Yoke went well for not doing it since early May. Using the 5/3/1 thing I did right before that Pro/Am (only did one session but it was good). Working on being fast and keeping track of time PR's. Stumbled a bit on my second working set run but recovered nicely. I know I can do better than 11 seconds with 710lbs. I survived with just sore knees so on to farmer's walk. A few mistakes here in that I assumed the handles were 45lbs but they were actually 50lbs. I also just used more weight than what I had put down as it was easier to just throw on two 45lbers a side and get on with it. Same thing as yoke in that I'm doing 5/3/1 for it and keeping track of time PR's. Foot slipped on some gravel on my last set, was worried I was going to face plant haha. The next thing I had planned was stones but they had the car deadlift out so I did that instead. I'm good at stones and arm-over-arm so I'm not going to be hitting those every week, more like once month. Took some testing to find a good weight as my big worry is not being able to break the weight off the ground. I at least found a starting point for this. Weird doing this without straps. Could be a good event for me if I can lift it haha.
Saturday, August 24, 2013
August 19, 2013 – August 22, 2013
Been busy with work, lifting and school. Event day is going to be tomorrow.
August 19, 2013 – Overhead Event Day
Dynamic Warm-ups
Circus Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
80x3 R
80x3 L
110x3 R
110x3 L
137x4 R
137x4 L
137x4 R
137x4 L
137x4 R
137x4 L
137x4 R
137x4 L
157x2 R
157x2 L
157x2 R
157x2 L
Band Triceps Pressdowns/Face Pulls
LBx25/LBx25
LBx25/LBx25
LBx25/LBx25
LBx25/LBx25
28 Minutes of Stretching
Comments: Back from deload, trying something new for the dumbbell. Using the Ort/Mag schema for it, minus the down set at the end. Already doing double the volume having to do it for each side. Light week of this as the next week will be the same except I will go for 90% double instead of two at 80%. More sets and get me used to moving the weight faster. Get some good volume in. Definitely noticed that the first set was the slowest and ugliest of them and got better as the sets went on. Considering the contest will be last man standing with starting weight of 120lbs, going up by 10lbs, this could work to my advantage coming in early. That was it for overhead and went on to band work. Increased the band tension considerably from two minis to a light band. Couldn’t do these nonstop. I tried filming it but I looked like such a spaz doing them that I thought it would be fine just to put up the circus dumbbell.
August 20, 2013 – Lower Body Training
Dynamic Warm-ups
9" Block Pulls
135x5
225x5
315x3
405x3
Added Straps
495x4
495x4
495x4
495x4
565x2
565x2
495x10
21" Front Box Squats
200x3
250x3
280x8
300x8
320x8
Glute Ham Raises
LBx3
LB+30x8
LB+30x8
LB+30x8
Ab Wheel
bwx15
bwx15
bwx15
bwx15
28 Minutes of Stretching
Comments: Again, using the Ort/Mag schema for block pulls. Couldn’t use the bench bar because my work with it last time put a slight bend it in apparently. I decided to use the crappiest bar that is bent to hell for pulls. Felt a bit tougher than the dumbbell percentage wise, probably because I’m basing it off a predicted max as opposed to actual max like the dumbbell (for my stronger side that is). The only time it felt hard was the first set with 495lbs and the last set with 565lbs. It will be interesting to see how things go with aiming for 90% next week. Down set was easy, stopped when I felt my form was going downhill. I will go at it hard next week when it matters. Used the squat bar for front box squats. I used less weight than I expected but I was figuring in what I could do fresh after doing just speed box squats. The plan was to do these without a hard belt to work on my core stability as well as legs. Close to a max effort on the last set. Finished up with glute hams and ab wheel.
August 22, 2013 – Upper Body Training
Dynamic Warm-ups
Axle Strict Presses
75x5
105x5
135x5
165x5
190x5
215x7
165x8
165x8
165x8
Swiss Bar Floor Presses w/ Chains (+66lbs)
145x3
175x3
205x8
225x8
245x8
Chest Supported Rows
320x12
320x12
320x12
320x12
EZ Curl Bar Overhead Extensions (seated)
145x12
145x12
145x10
IYT’s
5’sx12
5’sx12
5’sx12
29 Minutes of Stretching
Comments: I know I did bench last time but I figured it was for the best to keep hitting the overhead strict style with floor pressing to assist. Using 5/3/1 for this as it is not something that needs to be for a max like the dumbbell and pull for the upcoming contest. Warm-ups felt good. Cut it one shy of max effort. Did the down sets with no hard belt to work on core stability some more. For the floor press, I tried using my Fat Gripz Extremes but my wrists and thumbs adamantly disagreed with that. Used a bit less than planned but never done chain floor press so I’ll take it as a learning experience. Probably had the original weight in me but not enough to add 20lbs for the next jump. Rows felt better than last time so happy about that. Man were triceps tough after all the pressing. Nothing left in me by the last set.
August 19, 2013 – Overhead Event Day
Dynamic Warm-ups
Circus Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
80x3 R
80x3 L
110x3 R
110x3 L
137x4 R
137x4 L
137x4 R
137x4 L
137x4 R
137x4 L
137x4 R
137x4 L
157x2 R
157x2 L
157x2 R
157x2 L
Band Triceps Pressdowns/Face Pulls
LBx25/LBx25
LBx25/LBx25
LBx25/LBx25
LBx25/LBx25
28 Minutes of Stretching
Comments: Back from deload, trying something new for the dumbbell. Using the Ort/Mag schema for it, minus the down set at the end. Already doing double the volume having to do it for each side. Light week of this as the next week will be the same except I will go for 90% double instead of two at 80%. More sets and get me used to moving the weight faster. Get some good volume in. Definitely noticed that the first set was the slowest and ugliest of them and got better as the sets went on. Considering the contest will be last man standing with starting weight of 120lbs, going up by 10lbs, this could work to my advantage coming in early. That was it for overhead and went on to band work. Increased the band tension considerably from two minis to a light band. Couldn’t do these nonstop. I tried filming it but I looked like such a spaz doing them that I thought it would be fine just to put up the circus dumbbell.
August 20, 2013 – Lower Body Training
Dynamic Warm-ups
9" Block Pulls
135x5
225x5
315x3
405x3
Added Straps
495x4
495x4
495x4
495x4
565x2
565x2
495x10
21" Front Box Squats
200x3
250x3
280x8
300x8
320x8
Glute Ham Raises
LBx3
LB+30x8
LB+30x8
LB+30x8
Ab Wheel
bwx15
bwx15
bwx15
bwx15
28 Minutes of Stretching
Comments: Again, using the Ort/Mag schema for block pulls. Couldn’t use the bench bar because my work with it last time put a slight bend it in apparently. I decided to use the crappiest bar that is bent to hell for pulls. Felt a bit tougher than the dumbbell percentage wise, probably because I’m basing it off a predicted max as opposed to actual max like the dumbbell (for my stronger side that is). The only time it felt hard was the first set with 495lbs and the last set with 565lbs. It will be interesting to see how things go with aiming for 90% next week. Down set was easy, stopped when I felt my form was going downhill. I will go at it hard next week when it matters. Used the squat bar for front box squats. I used less weight than I expected but I was figuring in what I could do fresh after doing just speed box squats. The plan was to do these without a hard belt to work on my core stability as well as legs. Close to a max effort on the last set. Finished up with glute hams and ab wheel.
August 22, 2013 – Upper Body Training
Dynamic Warm-ups
Axle Strict Presses
75x5
105x5
135x5
165x5
190x5
215x7
165x8
165x8
165x8
Swiss Bar Floor Presses w/ Chains (+66lbs)
145x3
175x3
205x8
225x8
245x8
Chest Supported Rows
320x12
320x12
320x12
320x12
EZ Curl Bar Overhead Extensions (seated)
145x12
145x12
145x10
IYT’s
5’sx12
5’sx12
5’sx12
29 Minutes of Stretching
Comments: I know I did bench last time but I figured it was for the best to keep hitting the overhead strict style with floor pressing to assist. Using 5/3/1 for this as it is not something that needs to be for a max like the dumbbell and pull for the upcoming contest. Warm-ups felt good. Cut it one shy of max effort. Did the down sets with no hard belt to work on core stability some more. For the floor press, I tried using my Fat Gripz Extremes but my wrists and thumbs adamantly disagreed with that. Used a bit less than planned but never done chain floor press so I’ll take it as a learning experience. Probably had the original weight in me but not enough to add 20lbs for the next jump. Rows felt better than last time so happy about that. Man were triceps tough after all the pressing. Nothing left in me by the last set.
Sunday, August 18, 2013
August 15, 2013 – Upper Body Training Deload
Late in posting this up. Back and hips feeling like crap the past two days. Almost dreading doing heavy moving events at this time. Planning for trianing may not be as easy as I thought it would as I can't control my access to equipment besides my own. Could be a big issue leading up to this contest. Also concerned that it still hasn't popped up on the NAS site yet. Still thinking.
Dynamic Warm-ups
Close Grip Barbell Bench Presses
45x5
75x5
105x5
135x5
165x5
200x5
Axle Strict Presses
72x3
102x3
132x8
132x8
132x8
Chest Supported Rows
190x12
190x12
190x12
190x12
EZ Curl Bar Overhead Extensions (seated)
90x12
90x12
90x12
IYT’s
5’sx12
5’sx12
5’sx12
26 Minutes of Stretching
Comments: Went well. Biggest thing was just making sure my left wrist didn't give me fits. Still bothering me from helping out at the contest two weeks ago. Not much to really report as it went fast. Switched to strict pressing rather than incline as the bench was in use and I didn't really want to weight around. Rows were easy and I added some weight to triceps as it was easier just throwing on two 35lbs plates rather than deal with change. Finished up with stretching and burritos.
Dynamic Warm-ups
Close Grip Barbell Bench Presses
45x5
75x5
105x5
135x5
165x5
200x5
Axle Strict Presses
72x3
102x3
132x8
132x8
132x8
Chest Supported Rows
190x12
190x12
190x12
190x12
EZ Curl Bar Overhead Extensions (seated)
90x12
90x12
90x12
IYT’s
5’sx12
5’sx12
5’sx12
26 Minutes of Stretching
Comments: Went well. Biggest thing was just making sure my left wrist didn't give me fits. Still bothering me from helping out at the contest two weeks ago. Not much to really report as it went fast. Switched to strict pressing rather than incline as the bench was in use and I didn't really want to weight around. Rows were easy and I added some weight to triceps as it was easier just throwing on two 35lbs plates rather than deal with change. Finished up with stretching and burritos.
Wednesday, August 14, 2013
August 12, 2013 – Overhead Event Day Deload & August 13, 2013 – Lower Body Training Deload
Almost done with the deload week. Been taking it easy and having my younger sister test her maxes so that she can see how much she has improved since she started in March this year. Overhead is up 40lbs and deadlift is up 65lbs. Going to have her test bench and squat as well so that she has a better idea of what numbers she needs to base her training off of during her off season at school.
August 12, 2013 – Overhead Event Day Deload
Dynamic Warm-ups
Circus Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
75x5 R
75x5 L
90x5 R
90x5 L
110x5 R
110x5 L
12" Log Jerks
90x3
120x3
150x8
150x8
150x8
Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
30 Minutes of Stretching
Comments: Easy stuff but got a good sweat going on circus dumbbell work. Did the reps all non stop between sides and did them all hang clean style. Hard to take the log jerk weights seriously when they are this light and easy to even strict press. Trying to get used to doing them as I've seen Jenkins do them to help overload the lift. Finished up with bands and stretching.
August 13, 2013 – Lower Body Training Deload
Dynamic Warm-ups
9" Block Pulls
135x5
195x5
255x5
315x5
380x5
255x8
255x8
255x8
21" Front Box Squats
105x3
155x3
205x8
205x8
205x8
Modified 45 Degree Back Raises
LBx8
LBx8
LBx8
Ab Wheel
bwx15
bwx15
bwx15
bwx15
28 Minutes of Stretching
Comments: Little interesting for this workout. Max Fitness was closed this week so I had to do this workout at the Y. Used bumper plates to make my blocks for pulling and it worked surprisingly well. Even though this is a deload week, I did the down sets as well to keep myself used to increased deadlift volume. I'm debating between using the 5/3/1 or going with a more aggressive Ort/Mag cycle. My compromise to add in quad work was to do the high box front box squats. Knees were achy as hell on first set and back didn't like the first work set. Got better as the sets went on though. No place to do ghrs so I modified a back extension to be similar enough. Did more work on ab wheel and I'm going to try and keep that output from now on.
August 12, 2013 – Overhead Event Day Deload
Dynamic Warm-ups
Circus Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
75x5 R
75x5 L
90x5 R
90x5 L
110x5 R
110x5 L
12" Log Jerks
90x3
120x3
150x8
150x8
150x8
Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
30 Minutes of Stretching
Comments: Easy stuff but got a good sweat going on circus dumbbell work. Did the reps all non stop between sides and did them all hang clean style. Hard to take the log jerk weights seriously when they are this light and easy to even strict press. Trying to get used to doing them as I've seen Jenkins do them to help overload the lift. Finished up with bands and stretching.
August 13, 2013 – Lower Body Training Deload
Dynamic Warm-ups
9" Block Pulls
135x5
195x5
255x5
315x5
380x5
255x8
255x8
255x8
21" Front Box Squats
105x3
155x3
205x8
205x8
205x8
Modified 45 Degree Back Raises
LBx8
LBx8
LBx8
Ab Wheel
bwx15
bwx15
bwx15
bwx15
28 Minutes of Stretching
Comments: Little interesting for this workout. Max Fitness was closed this week so I had to do this workout at the Y. Used bumper plates to make my blocks for pulling and it worked surprisingly well. Even though this is a deload week, I did the down sets as well to keep myself used to increased deadlift volume. I'm debating between using the 5/3/1 or going with a more aggressive Ort/Mag cycle. My compromise to add in quad work was to do the high box front box squats. Knees were achy as hell on first set and back didn't like the first work set. Got better as the sets went on though. No place to do ghrs so I modified a back extension to be similar enough. Did more work on ab wheel and I'm going to try and keep that output from now on.
Saturday, August 10, 2013
August 10, 2013 – Event Training Deload
Dynamic Warm-ups
Farmer's Walk (15" Pick)
135x50'
135x50'
170x50'
170x50'
205x50'
205x50'
Leg Raises/Alternating Supermans
1'sx(15/15)/1'sx(15/15)
1'sx(15/15)/1'sx(15/15)
1'sx(15/15)/1'sx(15/15)
1'sx(15/15)/1'sx(15/15)
30 Minutes of Stretching
Comments: Start of the deload. Late in the day to do this. Really humid out so I was quite sweaty. I was going to use my Fat Gripz Extremes on the handles but they were too big, making the handles about 3.5" thick and impossible to do as normal grip on farmer's walk. Elected to just double the volume instead. Been a while since I've done moving events and even longer since I've done farmer's. It should come back quick. Finished up with stuff for lower abs, hips and lower back followed by stretching.
Farmer's Walk (15" Pick)
135x50'
135x50'
170x50'
170x50'
205x50'
205x50'
Leg Raises/Alternating Supermans
1'sx(15/15)/1'sx(15/15)
1'sx(15/15)/1'sx(15/15)
1'sx(15/15)/1'sx(15/15)
1'sx(15/15)/1'sx(15/15)
30 Minutes of Stretching
Comments: Start of the deload. Late in the day to do this. Really humid out so I was quite sweaty. I was going to use my Fat Gripz Extremes on the handles but they were too big, making the handles about 3.5" thick and impossible to do as normal grip on farmer's walk. Elected to just double the volume instead. Been a while since I've done moving events and even longer since I've done farmer's. It should come back quick. Finished up with stuff for lower abs, hips and lower back followed by stretching.
August 06, 2013 – Lower Body Training & August 08, 2013 – Upper Body Training
Made some adjustments this week from the previous entry. Thinking and such. The final change is back to the 4 day training week with two event days and two gym days. Designation is upper body and lower body. These days will be adjusted to maximize specificity to whatever contest I am training for at the time. Might need to have a base template for when I have no contests in sight. Going to start my deload for this Saturday. Continuing to keep an eye on my lower ab and groin area after that stupid log chest supports incident. Just got to watch it really and monitor it.
August 06, 2013 – Lower Body Training
Dynamic Warm-ups
9" Block Pulls
135x5
255x5
315x5
380x3
Added Straps
475x5
540x3
600x4
475x8
475x8
475x8
Sumo Stiff-legged Deadlifts
225x3
315x3
355x1
400x8
420x8
440x8 PR+5lbs
Glute Ham Raises
LBx3
LB+24x8
LB+24x8
LB+24x8
Ab Wheel
bw+12x12
bw+12x12
bw+12x12
23 Minutes of Stretching
Comments: Lower body gym workout with the emphasis on the 18" deadlift for Maryland's Strongest Man. Same apparatus and event that I injured my back/hip on in June. Going for redemption. I used a bench bar so that there was barely any flex in the bar. I would have liked to have used the squat bar as it is thicker but it has a bit more whip in it regardless. Made the starts really tough. Just went with straps on the first work set to get used to it for the heavier stuff. My left wrist and finger are still bothering me from last week so it gave them a rest. Top set was very tough, only went for four reps. Hopefully this will improve dramatically now that it is my focus. The same percents for overhead won't work here since I'm essentially doing double the volume on that day so I did my first set last for a few sets. I did these with no belt to work my core hard. Felt good but tough. Moved on to stiff-legged sumo pulls. I was aiming for 5lbs increase on my PR but considering how last time with these went, I thought it was a long shot. The warm-ups flew up. Lost my grip near the end and had to switch to the alternated grip to get the last rep. Guess my double overhand has found its limit for the time being. Made easy work of glute hams and ab wheel. This workout will have the addition of another lower body exercise specifically for the quads once I'm done sorting things out.
August 08, 2013 – Upper Body Training
Dynamic Warm-ups
Close Grip Barbell Bench Presses
45x10
95x5
135x5
165x5
190x3
220x1
250x5
285x3
315x5
Close Grip Axle Incline Bench Presses
152x3
182x3
212x8
222x8
232x8
Chest Supported Rows
315x12
315x12
315x12
315x12
EZ Curl Bar Overhead Extensions (seated)
140x12
140x12
140x12
IYT’s
5’sx12
5’sx12
5’sx12
30 Minutes of Stretching
Comments: Came up with this on the day of so I had to plan out the percents for the 5/3/1 on bench at the gym. The good bench was being used as a resting spot for that one Olympic lifter that keeps hogging up a large section of the gym so I did benching upstairs. Weights really sucked when I unracked them but mostly because my wrist hurt. Never really tried to rep out with 315lbs before. I told myself I needed to get more than four. Five was ugly but it went. Next was incline with the axle. I haven't tried to do reps with this before, only maxed on it once. These were just awful, so hard to lockout the reps. Pretty much rested paused to get the reps for the last set. Lesson learned, these are tougher than regular incline work. Moved on to rows and still as tough as ever but I got the reps and moved on to triceps. Stronger than last time but boy did it suck to clean the weight with my crappy wrist. Finished up with upper back and shoulder stuff and stretching.
August 06, 2013 – Lower Body Training
Dynamic Warm-ups
9" Block Pulls
135x5
255x5
315x5
380x3
Added Straps
475x5
540x3
600x4
475x8
475x8
475x8
Sumo Stiff-legged Deadlifts
225x3
315x3
355x1
400x8
420x8
440x8 PR+5lbs
Glute Ham Raises
LBx3
LB+24x8
LB+24x8
LB+24x8
Ab Wheel
bw+12x12
bw+12x12
bw+12x12
23 Minutes of Stretching
Comments: Lower body gym workout with the emphasis on the 18" deadlift for Maryland's Strongest Man. Same apparatus and event that I injured my back/hip on in June. Going for redemption. I used a bench bar so that there was barely any flex in the bar. I would have liked to have used the squat bar as it is thicker but it has a bit more whip in it regardless. Made the starts really tough. Just went with straps on the first work set to get used to it for the heavier stuff. My left wrist and finger are still bothering me from last week so it gave them a rest. Top set was very tough, only went for four reps. Hopefully this will improve dramatically now that it is my focus. The same percents for overhead won't work here since I'm essentially doing double the volume on that day so I did my first set last for a few sets. I did these with no belt to work my core hard. Felt good but tough. Moved on to stiff-legged sumo pulls. I was aiming for 5lbs increase on my PR but considering how last time with these went, I thought it was a long shot. The warm-ups flew up. Lost my grip near the end and had to switch to the alternated grip to get the last rep. Guess my double overhand has found its limit for the time being. Made easy work of glute hams and ab wheel. This workout will have the addition of another lower body exercise specifically for the quads once I'm done sorting things out.
August 08, 2013 – Upper Body Training
Dynamic Warm-ups
Close Grip Barbell Bench Presses
45x10
95x5
135x5
165x5
190x3
220x1
250x5
285x3
315x5
Close Grip Axle Incline Bench Presses
152x3
182x3
212x8
222x8
232x8
Chest Supported Rows
315x12
315x12
315x12
315x12
EZ Curl Bar Overhead Extensions (seated)
140x12
140x12
140x12
IYT’s
5’sx12
5’sx12
5’sx12
30 Minutes of Stretching
Comments: Came up with this on the day of so I had to plan out the percents for the 5/3/1 on bench at the gym. The good bench was being used as a resting spot for that one Olympic lifter that keeps hogging up a large section of the gym so I did benching upstairs. Weights really sucked when I unracked them but mostly because my wrist hurt. Never really tried to rep out with 315lbs before. I told myself I needed to get more than four. Five was ugly but it went. Next was incline with the axle. I haven't tried to do reps with this before, only maxed on it once. These were just awful, so hard to lockout the reps. Pretty much rested paused to get the reps for the last set. Lesson learned, these are tougher than regular incline work. Moved on to rows and still as tough as ever but I got the reps and moved on to triceps. Stronger than last time but boy did it suck to clean the weight with my crappy wrist. Finished up with upper back and shoulder stuff and stretching.
Tuesday, August 6, 2013
August 05, 2013 – Overhead Event Day
Didn't workout the rest of last week as I started having cold sweats throughout the day. Folks had me see a doctor on Friday and they scared me by telling me my O2 levels in my blood were low, took blood and took x-rays of my lungs. All that to be told to take some Tylenol. I then went up to NY for my sister's contest. It was tough show and she hit PR's, just wasn't happy with getting last place. She had some seasoned competitors she was going against. I couldn't stand being a spectator and started helping out which led to me taking an atlas stone to the shins. Got some lovely scrapes now haha. Moving forward, I'm using a modified 5/3/1 protocol in that I will be running events and including DE box squats as well as running it for 18" pulls, front squats, circus dumbbell and strict pressing.
Dynamic Warm-ups
Circus Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
80x5 R
80x5 L
100x5 R
100x5 L
120x3 R
120x3 L
137x5 R
137x5 L
155x3 R
155x3 L
173x4 R
173x4 L
Axle Behind-The-Neck Jerks
182x3
212x3
232x8
242x8
252x8 PR+4lbs
Circus Dumbbell Cleans
182x5 R
182x5 L
182x5 R
182x5 L
182x5 R
182x5 L
Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
29 Minutes of Stretching
Comments: Head spinning with conflicting ideas about how to go about training. Stuck with the 5/3/1 plan for circus bell work but actually pushed the last set. I've been hesitant to do so since I have to control the bell at all times at the gym. On the first rep with the actual implement, my entire right side of my upperbody just cramped up. Not fun. Managed a somewhat difficult set of 4 for both sides. Maybe one more rep. Left side has been difficult with getting the reps as of late. Moved on to btn axle jerks. Kind of knew what to expect this time. Slight increase in weight on these. The last thing before bands and stretching was cleans with the dumbbell. I planned on using more but I'm out of practice and the weight I picked was plenty challenging. Usually did only triples in the past so more reps was different. Helpful in that I found out that I will need to chalk the backs of my hands for longer sets as the handle area is so small that my hands overlap and I loose grip and chalk. Late night for me.
Dynamic Warm-ups
Circus Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
80x5 R
80x5 L
100x5 R
100x5 L
120x3 R
120x3 L
137x5 R
137x5 L
155x3 R
155x3 L
173x4 R
173x4 L
Axle Behind-The-Neck Jerks
182x3
212x3
232x8
242x8
252x8 PR+4lbs
Circus Dumbbell Cleans
182x5 R
182x5 L
182x5 R
182x5 L
182x5 R
182x5 L
Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
29 Minutes of Stretching
Comments: Head spinning with conflicting ideas about how to go about training. Stuck with the 5/3/1 plan for circus bell work but actually pushed the last set. I've been hesitant to do so since I have to control the bell at all times at the gym. On the first rep with the actual implement, my entire right side of my upperbody just cramped up. Not fun. Managed a somewhat difficult set of 4 for both sides. Maybe one more rep. Left side has been difficult with getting the reps as of late. Moved on to btn axle jerks. Kind of knew what to expect this time. Slight increase in weight on these. The last thing before bands and stretching was cleans with the dumbbell. I planned on using more but I'm out of practice and the weight I picked was plenty challenging. Usually did only triples in the past so more reps was different. Helpful in that I found out that I will need to chalk the backs of my hands for longer sets as the handle area is so small that my hands overlap and I loose grip and chalk. Late night for me.
Thursday, August 1, 2013
July 29, 2013 – Overhead Event Day & July 30, 2013 – ME LB
Seeing as how my belts are tighter, I needed to find out how much I weighed. Turns out I gained about 10lbs since my injury in June. First time I've gain weight while injured haha. I'm just about at my heaviest weight ever at 273lbs.
July 29, 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
130x3 R
130x3 L
145x3 R
145x3 L
163x3 R
163x3 L
12" Log Jerks
125x3
165x3
200x3
220x8
230x8
240x8
250x8 PR+5lbs & 1 rep
12" Log Chest Supports
290x5
340x5
380x5
420x5
Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
28 Minutes of Stretching
Comments: Felt alright with this workout. Left triceps was really sore going through this workout. Did one clean for my warm-ups. Trying to force the right side into a better pressing position but not much success as of yet. Have to see how it holds up on heavier weights obviously. Had issues with both arms on my last set, missing a rep and then coming back to get it with an adjustment on the shoulders. Not sure what that was about. Moved on to rack jerks with the log. Felt weird with the log on my chest but once I started moving the weight, I knew it was going up easy. Sticking to no hard belt and no wraps on jerks for right now so I can work on more core strengthening. Log chest supports felt okay at the start but got hard fast once I got to 380lbs. I only pushed through the set with 420lbs because I thought it was a PR but turns out it just ties it. Despite how tough it was, it was easier than the last time I did it so there is something. Felt straining in my lower abs on that set so I'm keeping a close eye on that for now.
July 30, 2013 – ME LB
Dynamic Warm-ups
Reverse Band Deadlifts w/SB's
No Bands
135x5
185x5
Add Bands (-125lbs)
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
585x1
635x1
570x3
510x5
Wide Grip Romanian Deadlifts
250x3
340x3
390x8
410x8
430x8 PR+5lbs
Glute Ham Raises
bwx3
LB+6x8
LB+18x8
LB+30x8
Ab Wheel
bw+12x12
bw+12x12
bw+12x12
24 Minutes of Stretching
Comments: Picked an exercise that would have no record again for today to continue with building confidence and getting used to the new training. However, I have done similar exercises and I was disappointed with the result. Decided to use a regular bar for my pulls instead of a deadlift bar. My top lift was 10lbs less than my best pull from the floor. It is frustrating. It took a bit of effort to force myself through that funk and complete the workout. I got to accept it and start somewhere. Wide grip rdls felt heavy as well so only went for the 5lbs PR. At this point, I decided to drop the sumo chair deadlifts. I need to do some more thinking. Upped the weight a bit on ghrs, probably need to adjust the jumps for next time. Finished up with abs and some stretching.
July 29, 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
130x3 R
130x3 L
145x3 R
145x3 L
163x3 R
163x3 L
12" Log Jerks
125x3
165x3
200x3
220x8
230x8
240x8
250x8 PR+5lbs & 1 rep
12" Log Chest Supports
290x5
340x5
380x5
420x5
Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
28 Minutes of Stretching
Comments: Felt alright with this workout. Left triceps was really sore going through this workout. Did one clean for my warm-ups. Trying to force the right side into a better pressing position but not much success as of yet. Have to see how it holds up on heavier weights obviously. Had issues with both arms on my last set, missing a rep and then coming back to get it with an adjustment on the shoulders. Not sure what that was about. Moved on to rack jerks with the log. Felt weird with the log on my chest but once I started moving the weight, I knew it was going up easy. Sticking to no hard belt and no wraps on jerks for right now so I can work on more core strengthening. Log chest supports felt okay at the start but got hard fast once I got to 380lbs. I only pushed through the set with 420lbs because I thought it was a PR but turns out it just ties it. Despite how tough it was, it was easier than the last time I did it so there is something. Felt straining in my lower abs on that set so I'm keeping a close eye on that for now.
July 30, 2013 – ME LB
Dynamic Warm-ups
Reverse Band Deadlifts w/SB's
No Bands
135x5
185x5
Add Bands (-125lbs)
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
585x1
635x1
570x3
510x5
Wide Grip Romanian Deadlifts
250x3
340x3
390x8
410x8
430x8 PR+5lbs
Glute Ham Raises
bwx3
LB+6x8
LB+18x8
LB+30x8
Ab Wheel
bw+12x12
bw+12x12
bw+12x12
24 Minutes of Stretching
Comments: Picked an exercise that would have no record again for today to continue with building confidence and getting used to the new training. However, I have done similar exercises and I was disappointed with the result. Decided to use a regular bar for my pulls instead of a deadlift bar. My top lift was 10lbs less than my best pull from the floor. It is frustrating. It took a bit of effort to force myself through that funk and complete the workout. I got to accept it and start somewhere. Wide grip rdls felt heavy as well so only went for the 5lbs PR. At this point, I decided to drop the sumo chair deadlifts. I need to do some more thinking. Upped the weight a bit on ghrs, probably need to adjust the jumps for next time. Finished up with abs and some stretching.
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