Second week down in the book. Upper
body still going strong but had a hiccup with lower body. Going to make changes
to that from here on out. I can handle the two overhead sessions in the week
but deadlift is suffering from doing heavy squats. Will have to try alternating
them. We’ll see how things are in two weeks’ time if the contest is in the
cards. Didn’t get event training in this week due to stress from this week as
well as snow. Will be a bit more planned from here on.
December 09, 2013 – Overhead Training
Dynamic Warm-ups
Axle Clean and Jerks (one clean)
80x5
110x5
140x3
170x3
200x1
230x4
230x4
230x4
230x4
260x2
290x2 PR+5lbs
Axle Jerks
265x8 PR+5lbs
270x7 PR+5lbs
270x6
Axle Klolov Presses
80x15
80x15
80x15
Band Triceps Pressdowns
LB+MBx25
LB+MBx25
LB+MBx25
LB+MBx25
Face Pulls
ABx25
ABx25
ABx25
ABx25
24 Minutes of Stretching
Comments: Not bad. Continuing the Ort/Mag and still feeling good. Some hesitation with the heavy double at the end. Just got to keep pushing. Rack work felt better this go around, possibly from the heavy front squats making it feel light. I think that rather than doing straight sets of 8, I’m going to do a weight and when I hit 8, I’ll add weight. Not much to say after the big work, just finished up with the light stuff.
December 09, 2013 – Overhead Training
Dynamic Warm-ups
Axle Clean and Jerks (one clean)
80x5
110x5
140x3
170x3
200x1
230x4
230x4
230x4
230x4
260x2
290x2 PR+5lbs
Axle Jerks
265x8 PR+5lbs
270x7 PR+5lbs
270x6
Axle Klolov Presses
80x15
80x15
80x15
Band Triceps Pressdowns
LB+MBx25
LB+MBx25
LB+MBx25
LB+MBx25
Face Pulls
ABx25
ABx25
ABx25
ABx25
24 Minutes of Stretching
Comments: Not bad. Continuing the Ort/Mag and still feeling good. Some hesitation with the heavy double at the end. Just got to keep pushing. Rack work felt better this go around, possibly from the heavy front squats making it feel light. I think that rather than doing straight sets of 8, I’m going to do a weight and when I hit 8, I’ll add weight. Not much to say after the big work, just finished up with the light stuff.
December 10, 2013 – Deadlift Training
Dynamic Warm-ups
Deadlifts
135x5
135x5
225x3
315x3
405x1
Add Straps
455x4
455x4
455x4
455x4
520x2
585x0
Comments: Ass. This all felt heavier
than last week. Plan here was to do a double with 585lbs. My best triple is
585lbs. Couldn’t even break it off the floor. Ort/Mag for deadlift is out.
Called it a night to simmer down.
December 12, 2013 – Squat Training
Dynamic Warm-ups
21" Axle Front Box Squats w/ AB’s
No Bands
72x5
December 12, 2013 – Squat Training
Dynamic Warm-ups
21" Axle Front Box Squats w/ AB’s
No Bands
72x5
72x5
116x3
160x3
116x3
160x3
Add Bands (+145lbs)
72x3
116x3
160x3
205x3
225x3
225x3
245x3
265x3
285x3
305x3
325x3
345x3
Axle Zercher Squats
305x10
305x10
305x10
Axle Zercher Squats
305x10
305x10
305x10
Meadow Rows
125x12/12
125x12/12
Band Leg Curls
ABx25
ABx25
ABx25
ABx25
26 Minutes of Stretching
Comments: This went well. I really wasn’t expecting much and I’m happy to hit my goal plus 40lbs with no hard belt. I don’t think I’ll be doing this again though and just stick with straight weight. Spent time after this to recover and think about what to do next. After messing around with some stuff, I went with zerchers again. Had to use the tiered rack so a lot of walking out for these. Put rows in this day to see if my arms would let me. Going to move it back to press day.
December 13, 2013 – Press Training
Dynamic Warm-ups
Seated Axle Rack Presses (Forehead Height, No Back Support)
75x5
100x5
125x5
150x5
175x5
200x5
225x5
Close Grip Axle Incline Bench Presses
175x3
210x3
240x8 PR+5lbs
245x8 PR+2 reps
250x6 PR+5lbs
EZ Curl Bar Skull Crushers
110x12
110x12
110x12
IYT’s
5’sx12
5’sx12
5’sx12
21 Minutes of Stretching
Comments: I liked how z-presses went so I stuff with something similar. I’ve done them with the swiss bar and barbell but from the top of my head. Makes a big difference. Just keep adding weight and doing sets of 5. I decided to take the same idea that I started using for jerks and did sets of 8, adding weight if I got it. Added 10lbs from last week but it was ugly. Skull crushers seem to get easier the more I do them.
125x12/12
125x12/12
Band Leg Curls
ABx25
ABx25
ABx25
ABx25
26 Minutes of Stretching
Comments: This went well. I really wasn’t expecting much and I’m happy to hit my goal plus 40lbs with no hard belt. I don’t think I’ll be doing this again though and just stick with straight weight. Spent time after this to recover and think about what to do next. After messing around with some stuff, I went with zerchers again. Had to use the tiered rack so a lot of walking out for these. Put rows in this day to see if my arms would let me. Going to move it back to press day.
December 13, 2013 – Press Training
Dynamic Warm-ups
Seated Axle Rack Presses (Forehead Height, No Back Support)
75x5
100x5
125x5
150x5
175x5
200x5
225x5
Close Grip Axle Incline Bench Presses
175x3
210x3
240x8 PR+5lbs
245x8 PR+2 reps
250x6 PR+5lbs
EZ Curl Bar Skull Crushers
110x12
110x12
110x12
IYT’s
5’sx12
5’sx12
5’sx12
21 Minutes of Stretching
Comments: I liked how z-presses went so I stuff with something similar. I’ve done them with the swiss bar and barbell but from the top of my head. Makes a big difference. Just keep adding weight and doing sets of 5. I decided to take the same idea that I started using for jerks and did sets of 8, adding weight if I got it. Added 10lbs from last week but it was ugly. Skull crushers seem to get easier the more I do them.
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