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.