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.