September 06, 2013 – September 08, 2013

Busy and distracted the past few days. Implementing a squat day into my routine so that I'm doing 2 event days and 3 gym days (1 event day in the gym for overhead). Doing front box squats with an axle like Jenkins has suggested to in the past to above parallel box. Going to be my default squat exercise when I have a deadlift at a contest and no squat. Obviously I'll adjust it depending on events. 5/3/1 for squat and strict press right now. Trying out doing the first two work sets without a hard belt. Should be interesting.

September 06, 2013 – Squat Training

Dynamic Warm-ups

21" Axle Front Box Squats
72x10
116x5
160x5
190x5
230x3
285x5
325x3
360x9
285x8
285x8
285x8

Angled Leg Presses
+440x3
+530x8
+530x8
+530x8
+530x8

Chest Supported Rows
150x3
240x3
330x12
330x12
330x12

Leg Raises
22x15
22x15
22x15

28 Minutes of Stretching

Comments: Went better than expected. Opposite hip and SI joint were bothering me after deadlifting on Wednesday. No where near as bad as what I did at the contest back in June but enough to be annoying. I felt like garbage warming up at first but got better as my lower back and knees warmed up. Surprised myself getting so many reps with my top weight. Left at least one in the tank and did well with the down sets. A little tricky after these as I didn't really have a good idea on what lift I wanted to do next. Should I model it after my deadlift workout by having a light lift or after my press workout and have a heavy lift? I went with the leg press. I haven't tried using two legs on this one. Went as deep as I could, which involved moving my stance out so that my knees wouldn't hit my chest like they usually do. Felt heavy and slow and I don't think I could move it any faster if I tried. Felt a stretch in my lower back. Unsure if it helped or exacerbated the pain there. Chest supported rows after that. Since I didn't do any upper body stuff, I did some light warm-ups to get ready. Felt a lot easier than when I do it on upper body days. Finished up with leg raises and stretching.



September 07, 2013 – Press Training

Dynamic Warm-ups

Axle Strict Presses
75x5
105x5
135x5
165x3
195x5
220x3
245x2
195x8
195x8
195x8

Swiss Bar Floor Presses
215x3
265x8
265x8
265x8
265x8

EZ Curl Bar Overhead Extensions (seated)
145x11
145x9
145x8

IYT’s
5’sx12
5’sx12
5’sx12

Comments: Workout was sub par and totally my fault. I was on my feet most of the day at a fundraiser event and only ate breakfast. I drank a shake when I got home and went to lift a few hours later. So maybe 1000 calories total. Standing around all day and doing heavy leg work the day before made unracking weights feel tough. Also didn't help that I misloaded my weights by 5lbs too much on axle press. I got at least a single so not completely ruined. I would've felt worse if they were the actual training weights. Floor press felt heavy as well but I had no doubts I would get all the reps. My triceps were beat to hell by this point and it showed in the overhead extensions. They usually get a bit more rest because I usually do rows right after floor press. Going to take time to get used to it. Might switch another exercise in there instead. It was super late so I just did my upper back stuff and skipped stretching.



September 08, 2013 – Event Training

Dynamic Warm-ups

Yoke
215x175'
485x50'
630x50' in 8.94 seconds
715x50' in 11.13 seconds
800x50' in 15.20 seconds
215x200'

18" Pick Farmer's Walk
150x50'
150x50'
200x50'
200x50'
240xpick
265x50' in 8.98 seconds
295x50' in 10.14 seconds
325x50' in 11.28 seconds

Comments: With my plans, couldn't really train events anywhere this weekend so I did them at home. Borrowed some higher pick farmer's handles from Jenkins to use instead of my low pick ones. Slept in and did this in the afternoon. I counted moving my empty yoke from the backyard to the front as my first warm-up set. This yoke is harder than most of the contest yokes so I figured I wouldn't be making any PR's today. I actually set some small ones on the first two sets but I was about a second slower than my best with 800lbs. This is definitely by far the best I've felt with this yoke though so definite progress. Took a short break to get some food in before doing farmer's walk. The pick height was good but the length was smaller so I had to make smaller strides. Slower than what I usually do but not by a lot. Figured it would happen on unfamiliar handles. I was still pleased with how the workout went. Really looking forward to some easy workouts this week.