March 27, 2014 – Week 10, Day 2 & March 29, 2014 – Week 10, Day 3

As much as I'd like to, I can't ignore the bad workouts when they happen. The other two workouts from last week were bad workouts. Hopefully this won't happen again with some adjustments to the training cycle.

March 27, 2014 – Week 10, Day 2

Dynamic Warm-ups

21" Safety Squat Bar Box Squats
65x10
115x5
165x5
215x3
265x3
315x3
365x3
415x3
465x2
505x0

Comments: Knew something was off, I was just plain tried all day. Couldn't stop yawning. Light stuff felt fine but once I got going, it felt super heavy. Had to grab the rack to save myself on 465lbs. I thought perhaps I wasn't firing on all cylinders and just needed to psyche up. Yeah, just about crumpled by 505lbs. Exhaustion was too much and I scrapped the workout, went home, showered and went to sleep early without dinner.

March 29, 2014 – Week 10, Day 3

Dynamic Warm-ups

Deadlifts
155x5
155x5
205x3
205x3
245x2
295x2
335x2
385x2
425x2
Add Straps
475x2
515x2
560x0

Comments: I thought that resting would be enough to make me back to normal. Nope. With the downpour, outside work was not happening so the plan was to do deadlifts and make up the assistance stuff I missed on Day 2. Didn't happen. Weights just felt heavy, even at the start. Tried to stay positive but again, hit a wall. Rest and get back in the captain's chair for the next week.

March 25, 2014 – Week 10, Day 1

Dynamic Warm-ups

Axle Clean & Strict Presses (clean every rep)
72x5
72x5
116x3
116x3
160x5
180x5
200x5
220x5
240x5
250x5

Seated Axle Lockouts (forehead height)
165x5
185x5
205x5
225x4

30 Minutes of Stretching

Comments: Ugh, I hate cleaning the weights. So much bruising haha. Really surprised myself on these today and I think my technique is getting better and better with the axle. Really taking advantage of the rebound from racking the weight to just shove it up there. I could tell when my timing was off as the weight felt 10x heavier. I had thought 220lbs would be my top end but I was wrong. Then I thought 240lbs was it but again I was wrong. I'd say the 250lbs was easier because adding the plates kept it from bouncing. Only downside to this workout (besides belly bruises) was that my right shoulder just got super achy after my last rep with 250lbs. Going to need to keep an eye on it. Moved from there on to seated axle stuff. I wasn't expecting much here on account of doing them last week and doing a whole bunch of strict pressing beforehand. Achy shoulder didn't help matters. Did what I could but 225lbs was too much for me this time. Did a bunch of stretching to finish up the day.

March 22, 2014 – Week 9, Day 3

Dynamic Warm-ups

Sumo Deadlifts
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x3
495x3
Add Straps
530x2

55 Gallon Oil Drum Bearhug Carries/Prowler Pushes Medleys
210x75'/400x75'
210x75'/400x75'
210x75'/400x75'
210x75'/400x75'
210x75'/400x75'

27 Minutes of Stretching

Comments: Woke up earlier than usual as stuff needed to be done. Had to pick up stones from Jenkins' place and then take them out to Lancaster to their new home. Kind of weird going to Jenkins' gym and seeing his stuff and him not there and with WSM happening, constant reminders the he is gone. Out at Ironmill so figured I'd do my workout there. Sumo pulls for triples. Similar to last time, just my grip was a bit better. It tricked me with how nice 455lbs felt in my hands that I had no reason to think 495lbs would be a bridge too far. Could only pull the one DOH and had to switch to alternated grip. Lost bits of fingernail on my underhand grip side. Only got a double with 530lbs. Maybe would have had another rep if I hadn't screwed up so bad the set before, missing a lift and then being out of position for the remaining pulls. Didn't realize there wasn't a sandbag or prowler there so I had to go home to finish up the workout. Felt like sleeping the whole drive back. Swept up the street of loose gravel and got ready for the suck Took out 50lbs from the oil drum and put some tape around it to help with the slip factor. Probably need to invest in a sandbag and a keg. Doing the medley once was bad enough, let alone five times. Going to sleep forever tonight haha.

March 20, 2014 – Week 9, Day 2

Dynamic Warm-ups

Squats
45x10
95x5
145x5
195x3
245x3
285x3
325x3
365x3
405x3
445x3
485x3 PR+5lbs

Stiff-legged Dumbbell Deadlifts (straps)
120'sx12
120'sx12
120'sx12
120'sx12

Standing Cable Rope Abs
180x18

27 Minutes of Stretching

Comments: Surprised myself a little today on squats. Everything felt slow and heavy and I was worried I'd only be able to hit 405lbs tops. Soreness, aches and the weight jostling on my back were a reminder to keep my head down and keep pushing. With the way 445lbs felt, I knew I had a shot at a PR attempt. As I previously mentioned, my squat records of the past were slightly high so really anything that I hit with this style now was kind of the new standard. To beat one of those records means I'm going in the right direction. Wasn't as tough as the 465lbs from last time. Never done sldl with dumbbells before. I strapped up to save my grip and because my right forearm is still not 100% from the previous workouts. Felt good, able to really focus on the hamstrings. Had a wicked lower back pump after all the reps. 120's are the heaviest dumbbells so I'll have make some if I want to go heavier. Abs were pretty good, I lost my grip early on and had to reset. I sweating like a bastard and my hamstrings were all twitchy. Going to need a lot of sleep to recover haha.

March 18, 2014 – Week 9, Day 1

So here is the plan now: I'm going back to Shreveport to try my hand at the pro card again. I know, I'm coming back from injury (not to mention Saturday's workout left it's mark) but this seems to be my best shot with the events (stones would have been nice haha). The way I'm treating this is as if this were Nationals as I know I won't be able to go out to Reno, NV and it would cost way more than going to Shreveport, LA. So going all in for this show and then the plan is to go into an off-season training period for at least a couple months, maybe until the following year. I think this would be beneficial for me in the long run. Game of inches.

Dynamic Warm-ups

Axle Clean & Jerks (one clean)
72x5
72x5
116x3
160x3
200x3
220x3
240x3
260x3
280x3
300x3 PR+5lbs & 1 rep
315x2 PR+5lbs & 1 rep

Seated Axle Lockouts (forehead height)
160x5
180x5
200x5
220x5

29 Minutes of Stretching

Comments: Haven't done any type of clean/continental since December so about 3 months out of practice. Didn't help that my biceps were sore and felt like rotten fruit filled with sleeping bees. I had to make a change to my normal axle clean from starting double overhand. I was leery about using over-under grip but I know it will lead to bigger weights that I can get on to my shoulder to lift. More force and grip strength is needed for the DOH grip. It works though; just need to clean up my technique more before show time. The most I had done for a single is 310lbs at Nationals two years ago and the most I've done in the gym was 307lbs on my axle. Considering the time off, it's a damn good start. Very close on both missed reps (1st try at 3rd rep for 300lbs and 315lbs) so I know that the strength is there for more. Moved from there on to seated axle stuff. More of a half press than a lockout and very much where I hit a sticking point on my strict presses. Would have liked more but I knew 220lbs was my limit. I was tempted to try a little more but figured that I already beat myself up with the heavy axle stuff. Arms are going to hate me until they heal.

March 15, 2014 – Week 8, Day 3

Dynamic Warm-ups

Yoke/55 Gallon Oil Drum Medley
215x60'x2
305x60'x2
395xpick
485xpick
575x60'/260x60'
625x60'/260x60'
675x60'/260x60'
725x60'/260x60'
775x60'/260x60'

55 Gallon Oil Drum Lifts
260x1
280x1
300x1
320x1
330x1

34 Minutes of Stretching

Comments: I'm almost definitely competing at the Shreveport Pro/Am in May so some modifications to training will be happening. I woke up earlier than I usually have been for weekends in case I felt like traveling for event training. I didn't. I figured I'd rather stay home and do events here. I just wanted to see how yoke would feel and hoping to go for at 750lbs for the last set. I was concerned yoke would bother my back and also that I would be too exhausted to then carry the oil drum. I threw what I thought was another 50lbs bag of sand wrapped in a black trash bag into the drum (more on that later) to get what I thought was 235lbs. Other than a little soreness, I felt fine one yoke, just a little slow. I wore my gorilla grip gloves to protect my fingers when I gripped the oil drum and carried it out from like a keg. This part was no fun. Went surprisingly well. Next was supposed to be stones of some kind. I don't have stones at home and I didn't feel like getting tackied up for an event that won't be tested. I decided to see how much I could lift in my oil drum. Keep in mind I was under the assumption I had 235lbs in it. The most I've lifted before today was 255lbs as the sides are slick and the diameter is large. Just singles here. As the weight increased, I had to get it just right or it wasn't coming up. Harsh treatment lead to bruises and dents. After I finished up, I looked in the drum and saw that the 50lbs bag of sand I threw in was actually a partially used 80lbs bag of cement. So everything with the drum was about 25lbs heavier than I thought. Guess I lifted more than I thought today haha.

March 13, 2014 – Week 8, Day 2

Dynamic Warm-ups

21" Safety Squat Bar Box Squats
65x10
115x5
155x5
205x3
245x5
285x5
325x4 (oops)
365x5
405x5
445x5
485x5
525x3

Standing Cable Rope Abs
180x17

26 Minutes of Stretching

Comments: Details for this session were pretty much squat heavy and then abs. Overload for the back and legs for the squat, idea being to help deadlift. Higher box than I usually use (besides front squat stuff I've done). Knees didn't care for this exercise. Started out a bit light to be on the safe side and to get in more reps. Incline seems to like it, why not squats? I felt strong but went a bit too far with 525lbs. The weight is very much alive on this thing so the weight moved me and I couldn't get back up after my third rep. Abs went pretty well too, perhaps not as fatigued as I usually am when I get to them.

March 11, 2014 – Week 8, Day 1

Dynamic Warm-ups

Barbell Incline Bench Presses (2 count pauses)
45x10
75x5
105x5
135x3
155x3
175x3
195x3
215x3
235x3
255x3
275x3

Banded Push-ups
AB+MMBx15
AB+MMBx11
AB+MMBx10

Band Face Pulls
AB+ABx12
AB+ABx12

27 Minutes of Stretching

Comments: Continuing the streak of good upper body workout session. I've done paused incline benching before but it was either for doubles or a single. I figured I could hit at least my best double for a triple since my incline pressing is much stronger than it was back then. Started a bit light but helped get more volume in. I knew I had a shot at 275lbs for my top set. Air-humped the crap out of the last rep but whatever. Feels good to be consistently doing reps with 275lbs on incline. I had an idea for push-ups, putting on my wrist wraps. Got rid of a lot of the wrist stress. Matched reps from last time with more band tension. The other two sets were brutal to get into double digit reps. Band face pulls this week called for lower reps so I put an average band in each hand. A butt-load of band tension to be sure but still got it.

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March 08, 2014 – Week 7, Day 3

Dynamic Warm-ups

Deadlifts
135x5
135x5
225x3
275x3
315x5
365x5
405x5
455x5
Add Straps
495x5
545x1
545x1

15" Pick Farmer's Walk/55 Gallon Oil Drum Medley
275x100'/185x100'

31 Minutes of Stretching

Comments: Deadlift still getting me down. Trying to stay positive on it but it is hard. I seem to be having issues hitting over 500lbs for reps. With how easy 495lbs was moving, I was floored I couldn't do more than a single with 545lbs. Trying to stay positive. At least I didn't miss the weight, at least I didn't re-injure myself, this is more volume than I'm used to working up to a top set. Those are the things I tell myself so I don't just stop. Everything else is going up but I may need to have things adjusted. Deadlift is becoming something I hate, I'm treating it like it is something that will keep me from reaching my dream. Lowered my expectations for the oil drum. I was initially going to do 300lbs on farmer's and 235lbs for the oil drum but lost the wind in my sails with the deadlifting. I almost packed it in for the day. Got back on the bull and set out to do 255lbs and 185lbs. 275lbs sounded better so I went with that on farmer's. Slow but no issues with this. I knew what to expect when it came time for the oil drum. Losing an hour tonight so I'll be going to bed earlier.

March 06, 2014 – Week 7, Day 2

Dynamic Warm-ups

Squats
55x10
105x5
145x5
195x3
235x3
285x3
325x3
375x3
415x3
465x3

Roman Chair Back Extensions
145x12
145x12
145x12
145x12

Standing Cable Rope Abs
180x15

24 Minutes of Stretching

Comments: Still working on the squats. I prefer a narrower stance for high bar stuff and I'm testing out a wider style for low bar. Squats feel slow but strong. Some of my personal bests for heavier weights were in all honesty cut high. I'm making an effort to get down further. I just about blacked out on all the reps with 465lbs. I cut the 3rd a little higher than I planned (still to depth). Increased weight and reps for roman chair stuff. Holding the weight zercher style is making my forearms sore. Put a bit of weight on pulldown abs to finish off the day.

March 04, 2014 – Week 7, Day 1

Dynamic Warm-ups

Axle Jerks
72x5
72x5
116x3
160x3
200x5
220x5
240x5
260x5
280x5
300x5 PR+5lbs & 3 reps (17 seconds hold at top of last rep)

Axle Chest Supports
360x45 seconds
380x45 seconds
400x45 seconds

Incline Bench Rear Delt Dumbbell Raises
40'sx15
40'sx15
40'sx15
40'sx15

30 Minutes of Stretching

Comments: Time to see where I'm at for the overhead. Everything so far has been strict pressing while seated or benching (mostly incline) with upperback stuff and band push-ups. Definitely noticed an improvement in my leg drive and the band push-ups helped with lockouts. Very happy to get reps with 300lbs and 5 reps was certainly not a max effort. I knew I had the set on after I threw up the first rep. Chest supports with the axle were next. Only done them once before but I had worked up to 512lbs for a couple seconds. Rather then do reps and then a hold, this was just a single followed by a hold. Goal was 30 seconds but I couldn't really time myself so I counted really slow in my head (pain can make a 30-count go too fast haha). I thought it was only 30 seconds but turned out to be 45 seconds after I reviewed the video. Taxing for sure, had to keep my core tight and I felt my left side working hard to keep from crumpling under the weight. I just went for higher reps on rear delt dumbbell stuff as I was pretty beat from the heavy stuff.

March 01, 2014 – Week 6, Day 3

Dynamic Warm-ups

15" Rack Pulls
135x5
135x5
245x3
300x3
350x5
400x5
Add Straps
450x5
500x5
550x3

55 Gallon Oil Drum Medley
200x100' keg style/200x63'9" bear hug style

Prowler Pushes
375x64'
375x88'

26 Minutes of Stretching

Comments: Overreached today. The exercise to start off the session was very similar to what caused my injury back in December. Rack pulls make me feel weak when they are below my knees. Too used to using a bendy deadlift bar and blocks. Unsure if my forearms were too sore from the back extensions and pulldown abs but my grip sucked today. Put straps on much earlier than I planned. I don't really have a record for rack pulls at this height but I thought I'd have more in me. 500lbs was tough and about pooped myself on the last rep. Only enough in me to gut out a triple with 550lbs. No pain so that is always a good thing. Again overestimated my abilities with the oil drum. I thought 200lbs would be light enough but nope. Plan was one run going 100' carrying it keg style, run back 50' and then back to grab it again but carry it 100' bear hug style. Keg carry style wasn't bad but bear hug was awful. Hamstring just wouldn't work and I couldn't finish. Too many mistakes on my part but better to learn weaknesses and missteps in training then when it matters. I had the bright idea to sweep the gravel out of the way on the prowler. On the first run, I was only smart enough to brush the start and I had all kinds of issues down the stretch. The next run I did more sweeping and improved my performance greatly. Need to remember that for next time.