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.