October 30, 2013 – LB ME

Some updates. One is that I'm planning on hiring Jenkins to setup my training for a 3 month stint after the contest. I feel I'm back on the wagon as far as improving my overhead and deadlift but it isn't happening fast enough. The amature ranks are full of behemoths pressing +400lbs and deadlifting +700lbs. As for the contest, there have been some additional changes. Contests are always subject to change and it is on the form. The changes are to accommodate the large number of competitors (71). One of the events (the arm-over-arm pull) will be dropped to save time. Stinks for me as it is one of my best events. The contest is going from 6 events to 5 events. Another change is the last man standing events are now going to be by Wessels Rules (3 attempts, 1 miss and you are done). Fair enough, hopefully there will be time to let us adequately warm-up. The other is the order of events. The contest is in three groups with lardasses in a group with the womens class. Overhead, yoke/frame, deadlift, car hold and stones. Should be good for me in that I'll be fresh for the overhead and medley but might make the two deadlift based events suck. Hopefully it will fatigue the other heavies as much or more so than me.

Dynamic Warm-ups

Ultra Wide Sumo Deadlifts
135x5
185x5
225x3
275x3
315x3
355x3
405x1
445x1
485x1
520x1
Add Straps
555x1 PR+10lbs

Glute Ham Raises
bwx3
17x3
35x6
52x6
70x6

Cambered Squat Bar Goodmornings
260x12
260x12
260x12

Wide Grip Pulldowns
220x12
220x12
220x12

Reverse Hyperextensions
50x25
50x25
50x25
50x25

22 Minutes of Stretching

Comments: Yeah, I went with sumo deadlifts again. Felt like it. Haven't done any platform sumo pulls in years I think. The start was tough for these as expected. 520lbs felt alright, like my grip might be slowing me down so I figured I was good for a bit more with the straps. Wrong. Really tough to get it moving and my abs cramped up massively trying to lock it out. It was as if my guts became big, juicy caterpillars in rotten fruit. I was very happy to put that weight down haha. Decided to stick with ghrs but with no bands. Still super tough. I initially couldn't get one rep with 70lbs and had to regroup. I also figured out that these are why I've been getting bruises on my left ankle and heel. Been pushing into the foot plate very hard. Not much to say about the usually assistance work. Going to have to think about what I'm doing next week.

October 29, 2013 – Overhead Event Training

Dynamic Warm-ups

Circus Dumbbell Clean and Presses (Left Side Only)
40x5
70x5
100x3
130x3
157x4
157x4
157x4
157x4
177x2
197x2 PR+4lbs

Axle Jerks
165x3
210x3
255x8
255x8
255x8
255x8

Band Triceps Pressdowns
LB+MBx25
LB+MBx25
LB+MBx25
LB+MBx25

Face Pulls
LB+MMBx25
LB+MMBx25
LB+MMBx25
LB+MMBx25

26 Minutes of Stretching

Comments: Still progressing. I could have done a tiny jump of 2lbs but went with 4lbs. Some slop on the lighter type sets. Some of it I think had to do with the temperature in the gym fluctuating as my hands got quite sweaty. Had to chalk sides of both hands. I have to say the best set of the day was actually the heavy double. I don't know, maybe I was taking that one more seriously than the others. This might be the last week that I push the double to prepare for the contest. I felt strong with the weight. I'd like a big number but going to have to play it by ear as I'll have to do a heavy deadlift beforehand. Continuing with the axle jerks. Right knee was a little tender. Not sure what was going on with my balance on the second set with 255lbs but it sucked big time. Third set was the best. Finished up with bands for triceps and upper back.

October 27, 2013 – Event Training

Well, the plan for this weekend had been to help with a charity event and then get in a gym workout. The event was an airplane pull for The Wounded Warriors Project in Virginia Beach, VA. I figured I could do the plane pull arm-over-arm style after watching video of the test pulls. The conditions must have been different as I couldn't budge it. I got in a good isometric workout at least haha. After thinking for a bit, I went to Brute Strength Gym to do event training and then prepare for the long drive home.

Dynamic Warm-ups

Yoke
450x50'
600x50' in 8.25 seconds
690x50' in 9.78 seconds
780x50' in 10.72 seconds

Frame Carries
500x50' in 7.82 seconds
570x50' in 8.40 seconds
640x50' in 9.38 seconds
710x50' in 11.57 seconds

Band Leg Curls
ABx25
ABx25
ABx25
ABx25

Comments: I suggest every strongman competitor on the east coast make a trip out to Brute Strength Gym at least once to train as they have just about everything a strongman needs. Implements were heavy even empty so minimal warm-ups. Yoke felt really good. Not as fast on the lighter weights as I would have liked but my last set was the best I've done with above 750lbs. Used the frame instead of farmer's walk as I figured it would be good to test out the implement and get an idea where I'm at. Picks felt heavy but speed was good. About 1.5 seconds faster than what I can do with farmer's walk, probably because the pickup height is slightly higher. 640lbs was my last set but since it was done at the other end, I figured I'd add weight to be 10lbs above contest weight (just like yoke) and bring it back. Besides, the thing is 500lbs empty so I was getting in an extra set whether I wanted to or not. Pick was agony but I moved well. Finished up with bands for hamstrings and drove home.

October 25, 2013 – ME UB

Dynamic Warm-ups

Reverse Band Close Grip Barbell Bench Presses w/ AB's
No Bands
45x10
95x5
Add Bands (-90lbs)
135x5
185x3
225x3
255x3
285x3
315x1
345x1
375x1
405x1
435x1
455x0

Axle Strict Presses
75x3
145x3
175x6
195x6
215x6
235x6 PR+5lbs & 1 rep

EZ Curl Bar Skull Crushers
95x12
95x12
95x12

Chest Supported Rows
355x12
355x12
355x12

IYT’s
5’sx12
5’sx12
5’sx12

26 Minutes of Stretching

Comments: Tired this week. Went with reverse band presses. No way to set them up with my preferred bench so I used the power rack. It is not fun taking the bar out of the j-hooks. My best lift for reverse band bench was 405lbs with light bands. Considering the average bands were going to help even more off the chest and I did 400lbs straight weight last week. Lifts felt heavy and slow but video showed me fast lifts. I really wanted to get 455lbs but not happening today as it stopped around halfway. Haven't missed a lift in a while but I told myself it wasn't that bad and to move on with the workout. I wasn't sure what my 6rm was on axle presses so I started light to end on just 10lbs more than last week. That didn't feel so bad so I belted up and put 20lbs more on the bar. Tough work. First three were ok but the last three got exponentially tougher. Back bend and everything on these. Felt good to lie down again after that for triceps. Again, easy stuff, working on making them work. First set of rows surprised me but did much better on the last two sets.

October 23, 2013 – LB ME

Dynamic Warm-ups

Deadlifts w/MB's quad
No Bands
135x5
225x5
275x3
315x3
Add Bands (+240lbs)
135x3
175x3
225x3
265x1
315x1
355x1
Add Straps
405x1
445x1

Glute Ham Raises
bwx3
LBx3
LB+17x6
LB+35x6
LB+52x6

Cambered Squat Bar Goodmornings
255x12
255x12
255x12

Wide Grip Pulldowns
215x12
215x12
215x12

Reverse Hyperextensions
50x25
50x25
50x25
50x25

29 Minutes of Stretching

Comments: New deadlift bar had arrived Monday so I got to use it today for this workout. Spent a bit of time setting up and testing out band tensions (again). As I mentioned last time, I felt that the weight I was pulling for speed work felt heavier than I would think that weight would with the supposed band tension. Well, tried out the same setup with the new bands and the tension was 240lbs. So off by 80lbs. I worked up as heavy as I could double overhand. Couldn't quite lockout and hold 355lbs at the top. 405lbs was pretty tough but I figured I had one more in me and went for 445lbs. Slow and rough but no hitch. I was happy to put that weight down. Instead of doing straight sets with the second exercise, I'm going for a heavy set of six. Sets two and three were just awful and painful. Soreness in the hamstrings (and they were already feeling it from the band pulls) plus a big time pump in the bottom of the lower back. I wasn't sure I could stand erect to do gms. Didn't bother with warm-up sets for gms. Definitely can go heavier but easing back in as I really want to push my main and secondary lifts. Arms still beat from stones and circus dumbbell and it showed in both pulldowns and reverse hypers. How on reverse hypers you ask? My forearms were getting fatigued from holding on to the handles. Finished up with stretching and burritos.

October 22, 2013 – Overhead Event Training

Been doing a lot of thinking these past two weeks. Nationals have wrapped up and it's on to the 2014 season. For Nats, the trend toward heavier overhead and deadlift continues. 37 of the 64 HW competitors failed to get a rep on the deadlift event and the winning number was 6 reps. I'm not sure how much harder I can work the deadlift and overhead. Pro/Am shows are going to be Louisiana and Utah. Considering the distance and how the last one went, most likely not an option. Nationals is going to be in Reno, Nevada and could be a three day contest. This might just end up being year where stick to gym training and do local shows to make sure the competitive spirit is still there.

Dynamic Warm-ups

Circus Dumbbell Clean and Presses (Left Side Only)
30x5
60x5
90x3
120x3
153x4
153x4
153x4
153x4
173x2
193x2 PR+3lbs

Axle Jerks
160x3
205x3
250x8
250x8
250x8
250x8

Band Triceps Pressdowns
LB+MBx25
LB+MBx25
LB+MBx25
LB+MBx25

Face Pulls
LB+MMBx25
LB+MMBx25
LB+MMBx25
LB+MMBx25

28 Minutes of Stretching

Comments: Just playing it by feel at this point for overhead. Heavy stone work meant my arms and abs would be sore and my hammies would most likely be tight. The reps are still working so just going to keep pushing it until show time. 4x4 followed by 2x2. If I feel like crap, I do the easy set double again, if not, on to the heavy PR double. Definitely the best my circus dumbbell pressing has ever felt with the BDS dumbbell. Had a little bit of an interruption on my heavy double with someone asking me how heavy it was. It happens. Even axle jerks felt good this week. Maybe the slightly smaller jumps helped. I just felt like putting on all the big rubber plates. Only set I had issues with was the last one, I think I was off-center or something. Finished up with bands and stretching.

October 20, 2013 – Event Training

Dynamic Warm-ups

Yoke
320x50'
320x50'
460x50'
565x50' in 7.76 seconds
650x50' in 8.59 seconds
735x50' in 9.96 seconds

18" Pick Farmer's Walk
140x50'
140x50'
230x50' in 7.91 seconds
265x50' in 8.90 seconds
300x50' in 9.55 seconds

Atlas Stone Over Bar (52")
250x3
300x1
350x1
405x1
440x2

Comments: Never been to Colosseum Gym before and I also forgot how boring it can be driving over an hour to lift. I found the place easy enough and got to work. Yoke was first. It looked like the same model as the one at IronMill but I was told it was 20lbs lighter (230lbs empty). Got to tell ya, it is weird running down a hallway with weights. The slick floor might have slowed me down a little as my first set was quite slow compared to what I've done in the past. Had better runs with the heavier weights though. Farmer's were okay. I think that the speed pulls made the picks a bit slow. I was also worried about damaging the floor since the plates can cause more damage than the yoke when dropped (the roads by my house to can attest to that haha). In either case, my times were about half a second slower than my bests. Nothing over 10 seconds so still good. Moved on to atlas stones from there. I wasn't sure what they had as far as stones until I got there and I pretty much just had a vague idea of what I was going to do. Andy had told me before I went that they had a 440lbs stone so that was definitely in my head. The setup was stone over a bar on a banged up yoke with rebound mats to bring the stone back. I measured the cross bar at the lowest point and it was exactly 52". Possibly the same setup for the contest. Used tape as no one else there to help with putting on the sleeves and I used no tacky to start. I tested out the rebound mats and the second rep with the 250lbs stone was too explosive and it was launched back at me, knocking me over like bowling pin. Nice, bloody gash on my left shin now haha. Roll back was inconsistent for reps so I figured I'd just go heavy. Did 350lbs no tack and put some on for the bigger diameter stones. 405lbs was easy so I figured why not break in the 440lbs; it looked unused. Got the first one pretty easy and decided why not and did another. Lapping it was tough but the load was easy. Gun to the head, I think I had another. Cleaned up and drove home for recovery burritos and first-aid stuff.

October 18, 2013 – LB DE

Unintentionally a high stress week for me. I think I was up past midnight every night and my one eye was twitching on Thursday. Couldn't make myself get out of bed today until like 1:30. Good thing I don't have crap to do today.

Dynamic Warm-ups

17" Box Squats w/ ABs
No Bands
45x10
95x2
135x2
Add Bands (+145lbs)
45x2
95x2
135x2
185x2
225x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2

Deadlifts w/MB's quad
No Bands
135x5
205x1
265x1
Add Bands (+160lbs)
155x1
205x1
255x1
Add Straps
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1

Belt Squats
90x3
135x3
180x15
180x15
180x15
180x15

Band Leg Curls
ABx25
ABx25
ABx25
ABx25

30 Minutes of Stretching

Comments: Late workout today. I think a combination of setting up stuff and helping with the other lifter's squat workout ate up a considerable amount of time. Hopefully once I get back to normal work hours, I can streamline the process a bit. Squats felt good even with the lower box height. Concentrating on pushing out the knees, sitting in-between the legs and working fast. Did a bit of head bobbing on my first work set but got the taken care of in the next set. I don't think I've ever done this many sets before. Rehband lower back support popped off twice. Had to resort to using the second set of velcro to secure it for deadlifting. Used my new pair of mini bands for deadlifts and the band tension really kicked in at lockout so may be more than 160lbs (was using old bands to test). Had to set everything on 3" blocks to get tension at the bottom of the lift. Used straps on my working sets (just like I don't use the rehband support until my work sets on DE box squats) to save my hands and to keep myself in a double overhand position. Felt slower than squats and definitely feeling by the end. This will be the most sets of this wave. Belt squats after that. Cut down the weight drastically from what I had planned. The setup I'm using is different from what I was using in the past. Since the cable is in the way, I was arching hard to keep my face away from it. For the second set, I experimented with alternating sides each rep so that I could move my center of gravity forward. Much easier. Did the arch style for the last rep of each set though. Spinal decompression seems to mess me up a bit so I may have to pick something else if I get this feeling all the time. Finished up with band leg curls and lots of stretching. Got home super late but had brisket waiting for me.

October 17, 2013 – ME UB

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
145x3
185x3
215x3
245x3
275x1
305x1
335x1
365x1
385x1 PR+15lbs
400x1 PR+30lbs

Axle Strict Presses
125x3
165x3
205x6
205x6
205x6

EZ Curl Bar Skull Crushers
90x12
90x12
90x12

Chest Supported Rows
350x12
350x12
350x12

IYT’s
5’sx12
5’sx12
5’sx12

25 Minutes of Stretching

Comments: With how well my LB ME day went, I started thinking. By the end of the day, I wanted to bench 400lbs. Ok, it wasn't just some whim as the seed had been planted when I did 315lbs for 9 reps with one in the tank. Running that through some formulas, there was no reason other than it being in my head that I should be able to bench 400lbs. So I went from a 5/3/1 schema to ME in an afternoon of thinking. Still got to iron out the details for ME exercises and rotation (I have some idea). Lower back was kind of fatigued but I just went ahead with benching. Still feeling strong and instead of making just a 5lbs jump, I felt it would be impossible if I missed 385lbs. A little slow but no question. I just wasn't sure how much I had left though. Hard to tell. It could be 5lbs or it could be 20lbs. 4 plates was calling me but I went for the number. I started chuckling once I locked it out as I could tell that I had another 5lbs in me. I was so amped that I didn't care how the rest of the workout went. Made strict pressing match the ghrs from ME LB day. Little heavy in my hands but easy weight. Light weight for triceps, I want these to be stricter than what I've done in the past. Felt good. Rows to finish up the day, followed by shoulder health and stretching stuff.

October 15, 2013 – LB ME

Dynamic Warm-ups

Ultra Wide Sumo Deadlifts
135x5
185x3
225x3
275x3
315x3
365x1
405x1
445x1
485x1
515x1
Add Straps
540x1

Glute Ham Raises
bwx3
LBx3
LB+35x6
LB+35x6
LB+35x6

Cambered Squat Bar Goodmornings
150x3
200x3
250x12
250x12
250x12

Wide Grip Pulldowns
210x12
210x12
210x12

Reverse Hyperextensions
50x25
50x25
50x25
50x25

Comments: Late night for training, got there about an hour later than I usually do. Testing out my ME rotation of sumo deads/deads/box squats for lower body work. I've tried wide stance sumo before but never this wide. I put collars 6" out on both sides to provide an additional 12" of space for my feet and I used every inch for the ultra wide stance. I expected this to be light, at least 100lbs less than my best sumo pull (555lbs). Warm-ups were easy, even though my rehband belt kept popping off from the pressure it took to break the weights off the ground. 515lbs was pretty tough but I knew I had more in me, just my double overhand grip won't last/be secure for the strain it would take to lift more so I put on my straps. That was a grinder haha. It felt like time stopped to get that sucker to break off the ground. Immediate cramping in the glutes at lockout haha. Moved on to the glute hams. Like I mentioned last time, I adjusted the settings so it is much tougher. I wasn't sure if I could do additional weight on top of the band tension to be honest. I also used a new light band (the one I was using was worn out) so this was even tougher than what I did before the deload. Just setting up I felt hard contractions in my hamstrings to keep from being pulled down. I was going to do four sets but by the third I was done. Gms were easy as were pulldowns. Finished up with reverse hypers. Not enough time to stretch. Going to be super sore from this haha.

October 14, 2013 – Overhead Event Training

Dynamic Warm-ups

Circus Dumbbell Clean and Presses (Left Side Only)
20x5
50x5
80x3
110x3
130x1
150x4
150x4
150x4
150x4
170x2
190x2 PR+3lbs

Axle Jerks
140x3
190x3
240x8
240x8
240x8
240x8

Band Triceps Pressdowns
LB+MBx25
LB+MBx25
LB+MBx25
LB+MBx25

Face Pulls
LB+MMBx25
LB+MMBx25
LB+MMBx25
LB+MMBx25

24 Minutes of Stretching

Comments: Coming back from an easy week. Felt good for this workout. 170lbs was stupid easy for a double so rather than do my planned second double, I went for 190lbs. I knew I had it once I racked the dumbbell. Moved on to axle work from there. The thing felt dense and heavy in my hands and on my chest but still moved as easy as it has been. Put the work in with the triceps and upper back and called it a day.

October 12, 2013 – LB DE Deload

Dynamic Warm-ups

17" Box Squats
45x10
95x2
135x2
185x2
225x2
270x2
270x2
270x2
270x2
270x2
270x2

Deadlifts
155x5
205x1
255x1
305x1
305x1
305x1
305x1

Belt Squats
140x15
140x15
140x15
140x15

Band Leg Curls
LBx25
LBx25
LBx25
LBx25

26 Minutes of Stretching

Comments: Not fun. It was a bad idea to eat a dozen scrambled eggs pre-workout. I think I was sweating cheese. I will be doing this workout at Max Fitness normally but it's not open Saturday and I didn't want to wait until Sunday. Had to lower the "box" an inch to be at parallel. My legs and glutes have gotten bigger so 18" is high. Oh well. Squats felt good after I was warmed up and not much to say with the deadlifts. Belt squats were terrible. I was thinking of how much I had to take off to get a good 60% for deload and I even this weight was challenging. Never used this setup before so that could play into it. Could also be that I haven't been doing deep squats for high reps in about 20 months too. The weight was light but I was breathing a bit more heavily than I would have liked. Moved on to leg band curls and these were quite easy besides the last set. I was dry heaving after the first two sets from the delayed effects of the belt squats. I had planned on abs but considering my abs were cramping and I had to fight to keep my lunch down, I went on to stretching. Hoping the high rep leg stuff doesn't give me major DOMS tomorrow or the next day.

October 10, 2013 – Press Training Deload

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
140x5
175x5
210x5
140x8
140x8
140x8

Axle Strict Presses
115x6
115x6
115x6
115x6

EZ Curl Bar Skull Crushers
95x12
95x12
95x12

Chest Supported Rows
210x12
210x12
210x12

IYT’s
5’sx12
5’sx12
5’sx12

26 Minutes of Stretching

Comments: Another easy session. Changed the order of where this day is in my weekly workout. Keeping benching the same (5/3/1 with 3x8 down sets) as it seems to be doing my upper body some good. Cut the reps by two on strict overhead. We'll see how that goes. Back to using skull crushers. May be going a bit heavy out of the gate so this might be more than the 60% I aim for on deload. Easy rows (back in on this session) and upper back/delt stuff.

October 09, 2013 – LB ME Deload

Sounds like my grandfather is doing better. Went to the chiropractor before lifting as it is just deload and my schedule is all off. Lifting again tomorrow and then getting a massage Friday.

Dynamic Warm-ups

Deadlifts
140x5
190x5
230x5
290x5
350x5

Glute Ham Raises
bwx6
bwx6
bwx6
bwx6

Cambered Squat Bar Goodmornings
150x12
150x12
150x12

Wide Grip Pulldowns
120x12
120x12
120x12

Reverse Hyperextensions
50x25
50x25
50x25
50x25

27 Minutes of Stretching

Comments: Working in some of the training ideas at this point. Light deadlift work, trying to act like I've been doing with the block pulls with taking the slack out of the bar. Trying to work the ghrs in a stricter fashion. I moved the foot pedal up one and moved it to the highest pin so it was definitely tougher. Have to see how it goes next time after putting on some weight. Haven't done gms in a while. They felt good but every rep had my right knee clicking. Pulldowns after that and then finished up with lots of reps on light reverse hypers. I also tested out a setup for belt squats and determined the best setup for DE style band pulls (quad minis yields 160lbs of tension).

October 08, 2013 – Overhead Event Training Deload

This could turn into a shitty week. Found out last night reading the obituaries that a friend I hadn't seen in a few month passed away Friday. And my grandfather was admitted to a hospital last night pretty much as soon as I finished reading my friend's obit. So yeah, my mind is preoccupied.

Dynamic Warm-ups

Circus Dumbbell Clean and Presses (Left Side Only)
20x5
50x5
75x5
95x5
110x5
95x5
75x5

Axle Jerks
140x8
140x8
140x8
140x8

Band Triceps Pressdowns
MMBx25
MMBx25
MMBx25
MMBx25

Face Pulls
MB+MMBx25
MB+MMBx25
MB+MMBx25
MB+MMBx25

30 Minutes of Stretching

Comments: Despite doing heavy yoke and farmer's walk yesterday, this felt pretty good. I think I could have put in a solid workout even if I wasn't doing a deload. Nothing really to add as the weights are light and I felt good doing them. I tested out some lower body stuff for possible implementation to my program.

October 07, 2013 – Event Training

I was in a dark frame of mind yesterday and it wasn't pleasant. It has passed for now. We all have to deal with are own personal demons from time to time. I'm back to it, just needed a lot time to think and sleep. My plans right now are to proceed with my commitments to the Brute Strength Plane Pull and Maryland's Strongest Man. From there, I think I'll be going back to a ME/DE split for lower body and have 7 week cycles rather than 4 week. I'm going to start implementing some of those ideas into my deload and the remaining weeks leading up to Maryland's Strongest Man.

Dynamic Warm-ups

Yoke
305x50'
485x50'
640x50' in 8.79 seconds
725x50' in 11.04 seconds
810x50' in 13.54 seconds

18" Pick Farmer's Walk
115x50'
205x50'
260x50' in 9.09 seconds
295x50' in 10.03 seconds
330x50' in 12.87 seconds

Comments: It was raining in the morning and a tornado warning was in effect until 5:00 so I was fine with just going into my deload week. Got out of work and saw it was sunny and the rain was drying up so moving heavy stuff in my neighborhood was back on. Speed was good on my first set of yoke but I rushed the pick on my second and it cost me precious time. Went better with my heaviest set. 10lbs more and a little over 1.5 seconds faster. Farmer's were something else. First issue was elevating the pick height. My Rouge handles are just 15" compared to the 20" for the contest frame and 18" that I have been using. My dad cut some makeshift blocks to elevate the handles. That lead to issue number two as I had to worry about the blocks coming out of the gate. I also forgot how unforgiving these handles are. Almost lost my grip on the first run in my left hand. I made sure I was thoroughly chalked up for the other runs and yet my grip was given no mercy. Obviously times were a bit slower than I'd have liked with farmer's walk. On to deload.

October 04, 2013 – Press Training

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
145x5
185x5
225x3
260x5
295x3
330x7 PR+3 reps
260x8
260x8
260x8

Axle Strict Presses
115x3
155x3
195x8
195x8
195x8
195x8

Seated Dumbbell Overhead Triceps Extensions
70x12
70x12
70x12

IYT’s
5’sx12
5’sx12
5’sx12

30 Minutes of Stretching

Comments: I did a number on three wheels last week but that didn't mean this was going to be the same. I felt a little off warming up but I was ready come go time. I went a bit more than I usually do and the chances of getting another rep were very slim when I stopped. I had the number 7 in my head before the workout so I went for it. Definitely feeling fatigue in my arms with the down sets. Doesn't help matters that strict pressing is next. I was more worried it would bug my knees than anything. Definitely getting tough, I feel I went into a different gear once it started to feel heavy and made it look like speed work on video. Finished up with triceps and upper back and stretching. Rest and then events on Sunday, followed by a much needed deload.

October 03, 2013 – Squat Training

Well, found out some more info on contest events. Hummer tire deadlift is going to be slightly lower than I expected (16") so I'll lower the blocks yet another inch for rest of my training. Hopefully this won't cut the numbers by much and will also have more carryover to my floor pull once I get done with the contest. The other change I don't care for is the car deadlift hold. Straps are going to be allowed. Both options can be quite draining but the straps are going to make it even more so. Grip shouldn't really fail, it's going to be midsection and upper back. I did over contest weight for close to 40 seconds without straps so it could be a long battle. Hopefully they make it heavier.

Dynamic Warm-ups

21" Axle Front Box Squats
72x10
116x5
160x5
195x5
245x3
295x5
330x3
370x10 PR+10lbs & 1 rep
295x8
295x8
295x8

Angled Leg Presses
+520x3
+620x8
+620x8
+620x8
+620x9

Chest Supported Rows
345x12
345x12
345x12

Leg Raises
bwx15
bwx15
bwx15

30 Minutes of Stretching

Comments: Still watching the knee. I definitely surprised myself on the heaviest set. I knew after I hit 7 that I was going to get 10. First down set was a bit rough as I took an extended break to discuss training with another gym goer. I was most concerned about the leg press so I tried to keep from locking out my legs. Felt these in my upper hamstrings a bit. Miscounted on the last set and did 9. Rather do an extra rep than one short. Rows weren't bad and finished up with abs.

October 01, 2013 – Deadlift Training

October 01, 2013 – Deadlift Training

Dynamic Warm-ups

8" Block Pulls
175x5
265x5
355x3
445x3
Added Straps
Added Metal Gear Pro Deadlifter (Straps Down)
535x4
535x4
535x4
535x4
Straps Up (loose)
610x2
Straps Up (tight)
685x2
No Suit
535x10

Glute Ham Raises
LB+6x3
LB+29x3
LB+51x8
LB+51x8
LB+51x8
LB+51x8

Wide Grip Pulldowns
200x12
200x12
200x12

Ab Wheel
bwx15
bwx15
bwx15

32 Minutes of Stretching

Comments: I sort of knew what to expect this session as far as pulling. I was initially going to go in and do my pulling raw except for the two heavy doubles as I don't feel I get anything out of having the suit on with the straps down. I reconsidered it though as I'm going to be wearing the suit for a while at the contest between attempts so I might as well get used to being uncomfortable for long stretches of time. Another thing was changing back to the bent to hell bar for the pulls. I made the change for two reasons; one is that the other guys training at the gym would prefer to use the deadlift bar as they will be using it at competition and the other is that the bent to hell bar is closer to contest conditions. I think I switched to using the deadlift bar because I wanted to compare to past records and I was worried I'd miss my weights. Can't do that, got to make training tougher than the show. One of the pluses to using the bad bar was that it wanted to roll out of my straps. I had forgotten that this is the same thing that I felt on my 650lbs pull on the apparatus from about 3 months ago. Going to need to remember that and chalk up the straps to secure everything. In either case, I think I'm getting better at the suit. Had the straps on really loose for the first double, they fell off my right shoulder going for the second rep haha. Again, the weight felt super heavy on the heaviest double but the weight moved well and I again felt like I could rep it out until I couldn't breathe. I can see why some people say the geared training can provide some greater consistency to hitting heavier weights more frequently. The suit isn't going to get tried. I definitely think 750lbs is doable at the contest at this point. Down set was a bit tougher than last week with the change in the bar. Still leaving reps in the tank but certainly closer to failure than I’ve been in past sessions. I had briefly entertained doing stiff-legged sumo stuff but I was just plain dead so on to easier stuff. The foot anchor adjustment on the ghr was up higher than usual and I noticed it made my hamstrings, glutes and calves work harder at the top. I put it back to normal on the second set but decided the higher setting was better so move it back for the last two sets. Felt a little off on the pulldowns as the cable had been extended to accommodate a shorter person. No issues once I fixed that for my other two sets. Easy abs and lots of stretching. Looking forward to a break at this point haha.