September 03, 2013 – Overhead Event Day & September 04, 2013 – Deadlift Training

September 03, 2013 – Overhead Event Day

Dynamic Warm-ups

Circus Dumbbell Clean and Presses
25x5 R
25x5 L
50x5 R
50x5 L
75x3 R
75x3 L
100x3 R
100x3 L
120x1 R
120x1 L
140x4 R
140x4 L
140x4 R
140x4 L
140x4 R
140x4 L
140x4 R
140x4 L
160x2 R
160x2 L
180x2 R PR+3lbs
180x1 L
180x1 R
180x2 L PR+3lbs

Band Triceps Pressdowns
LBx25
LBx25
LBx25
LBx25

Face Pulls
LB+MBx25
LB+MBx25
LB+MBx25
LB+MBx25

26 Minutes of Stretching

Comments: This workout didn't start out so hot. I was a bit off from doing stones the day before. I warmed up and realized I had forgotten my collars for the dumbbell. Meant I had to rig something up myself and I ended up using my straps and spring collars. I also broke out into a profuse cold sweat at this point and I had to calm down. Either worried or feeling remnants of the past two days. Started out slow but made it through on the sets of four and the first double. Ran into trouble with 180lbs though. I got one rep no issue but going for another was something else. It's only 3lbs! I got the double first on the right side. Second rep was super iffy, would have liked to get it solid and secure but I take what I can. Left side, I got the first rep easy but I overshot the second and it went over and nearly caved my head in. I was going to call it there but I decided I needed to try again. Started with the right side again but only got a single. Again with the left but managed to lockout a second rep. Still ugly though. Finished up with bands for triceps and upper back and beat feet home.



September 04, 2013 – Deadlift Training

Dynamic Warm-ups

9" Block Pulls
145x5
235x5
325x3
415x3
Added Straps
505x4
505x4
505x4
505x4
575x2
645x2 PR+10lbs
505x10

Glute Ham Raises
LBx3
LB+36x8
LB+36x8
LB+36x8
LB+36x8

Wide Grip Pulldowns
90x3
135x3
180x12
180x12
180x12

Ab Wheel
bwx15
bwx15
bwx15

26 Minutes of Stretching

Comments: I made some day of changes going into this workout. Just deadlift focus, moving squat stuff to separate day. I knew this was going to be tough with stones so close to the workout day and adding 10lbs to everything. I was worried when 415lbs felt heavy. After the first two sets of four reps, I felt warm and better. But definitely tougher than last week. The first double went up well enough but I knew that the next one was going to be terrible and I needed to be committed for it to go. First rep felt like a max effort and I had to catch my breath, regain my composure and go again. It felt like it wasn't moving at first but up it went. I'm so very glad I have a rest week and a ramp-up week before I go for another stupid heavy double like this. Just did ten reps for the down set. I had maybe two more reps but I was feeling the fatigue at this point. From there, I went in to glute ham raises. Only went up a pound since I was adding a set. Not bad. After that was pulldowns. Using as wide of a grip as I can on these. Wasn't sure how these would feel since I haven't done pulldowns in about a year I think. Hopefully these will improve with familiarity. Idea here is more back work (will do some more on squat day) and some spinal deload. Finished up with ab wheel and stretching.