Dynamic Warm-ups
Cambered Squat Bar Box Squats (14” box)
45x10
95x5
135x3
185x3
225x3
265x3
305x1
345x1
385x1
425x1
455x1 PR+5lbs
485x1 PR+35lbs
500x1 PR+50lbs
Snatch Grip Deadlifts (straps)
295x8
335x8
385x8
425x8 PR+3 reps
Angled Leg Presses
+600x10
+650x10
+700x10
+750x8
Chest Supported Rows
+270x3
+360x8
+370x8
+380x8
+390x8
31 Minutes of Stretching
Comments: Survived the first week of my experiment so that is a plus. I’m making a conscious effort to get back to going for walks on my rest days. I find the help me think and help with my recovery. I also didn’t like that I was out of breath on Sunday after a long walk. On to the workout. Hips and calves were still tight from yoke and truck pushes and the walking had loosened things up considerably. I’ve shied away from the lower box squats that I used to do when I was first starting out for parallel box squats to help with deadlift. My reason for the lower box squats is two-fold; one because they are tougher and will hopefully contribute to greater lower body strength and two because I haven’t done them in a few years so record setting and breaking should be easy, allowing for increased confidence to push forward. Slight soreness at the top of my left glute. Almost fell on the box warming up with the bar as I’m not usually down that far for box squats haha. Goal was 5lbs over my best which I was certain I could beat by a wide margin, even without the practice. I didn’t feel like I needed my belt for 425lbs but I wanted to get an accurate gauge for the heavier weights and to make sure the belt wouldn’t throw off my form. I knew I had 100lbs more in me after 385lbs but still had to put it in the books. Bit of a grind to lockout the weight but watching the footage, I had a feeling 500lbs would fall. I made sure I had side spots and went for it. I think the confidence of the side spots made this feel lighter as it went up with just some issues going through the sticking point. Initially, I was to then follow this up with leg presses but I had made last minute changes to do snatch grip deadlifts. These were just soul crushing. Everything had to work hard, especially without a hard belt to brace my abs against. I’m not sure how I did 425lbs for 8 as the first one was slow and I unintentionally hit my privates locking it out too. I heard these would help with car deadlift and my off the floor issues. After those four sets, I just wanted to go home and eat and sleep but I perceived and went on to more stuff. Leg pressing was tough with the smaller jumps and lack of warm-ups. Chickened out on 750lbs as I wasn’t sure I could get another rep without spewing chunks haha. Threw in some rows to finish up the day, taking fairly short rests and just putting small plates on each set. Lots of stretching to end a long session.
Wednesday, July 30, 2014
Sunday, July 27, 2014
July 26, 2014 – Week 1, Day 3
Plans change and I got to be prepared for adjustments when need be. Can't expect 15 weeks of no deviation as outside forces will intrude. The initial plan had been to do stones to high platforms but due to a lack of foresight and planning on my part, didn't happen. I haven't trained stones at the new Ironmill so I wasn't sure on the rules for events as neither of the owners were there. I didn't get a response until it was too late but I should have asked well in advance rather than the day of to be safe. At least I know for the future.
Dynamic Warm-ups
Yoke
215x50'
215x50'
305x50'
305x50'
7-Second Runs
400x75’4”
470x69’6”
540x64’4”
590x56’9”
640x54’7”
680x49’8”
Vehicle Pushes
4,149x147’7”
4,149x152’0”
4,149x105’6”
28 Minutes of Stretching
Comments: As mentioned above, the plan had been stones but that didn't pan out so Plan B was yoke. Now, seeing as how I did heavy rack pulls this week and this would be my first session with the yoke in about 8 weeks, it made no sense to go heavy. Name of the game with yoke now is speed. At big shows, I finish the course but I'm usually the slowest. The new thing I'm trying with yoke is not so much completing the course with heavier and heavier weight like when I first started but timing my work sets and setting time limits to complete the task. Rather than taking say over 2 minutes to shuffle 1000lbs 50' with infinity drops but limit times to less than 20 seconds. Continue to work on speed and not get as beat up from the pounding of supramax weights. Biweekly yoke workouts I think will do, one lighter speed based and the other heavier. Both will be time/distance based. So speed session it is for this workout. I've seen speed training methods for yoke before that use like 50% - 60% for set distance or say volume work of 70% for multiple sets with short rests. However, the method I'm using is the one I think makes the most sense too me. Chad Wesley Smith appears to be the originator of this method. He looked at the person with the fastest yoke time for a set distance and aimed to move weights that distance or greater within that time limit. Alan Colley did a 950lbs yoke for 50' in just under seven seconds. The training weights would then be whatever could be done for at least 50' in seven seconds. If you can't make at least 50', you stop there for the day. I've done ten second runs before for 50' but I think that time limit should be used for a bit longer distance. So that was the basis for this workout. 400lbs was where I started and that was too light. I went further than the distance I listed because I couldn't hear my sister yell stop. I was able to measure back to where time ran out. I messed up my start on that one as well but the weight was so light it didn't matter. The next jump up was better. Trying to also practice my setup and timing my start with the commands as well. Too many mistakes with 680lbs as I scraped the ground twice. Just shy of 50' but that was going to be my last set anyways. From there, I went with vehicle pushing. We used to have a bigger truck so this one had to do. Fairly short rests on these and my legs were dying by the end.
Dynamic Warm-ups
Yoke
215x50'
215x50'
305x50'
305x50'
7-Second Runs
400x75’4”
470x69’6”
540x64’4”
590x56’9”
640x54’7”
680x49’8”
Vehicle Pushes
4,149x147’7”
4,149x152’0”
4,149x105’6”
28 Minutes of Stretching
Comments: As mentioned above, the plan had been stones but that didn't pan out so Plan B was yoke. Now, seeing as how I did heavy rack pulls this week and this would be my first session with the yoke in about 8 weeks, it made no sense to go heavy. Name of the game with yoke now is speed. At big shows, I finish the course but I'm usually the slowest. The new thing I'm trying with yoke is not so much completing the course with heavier and heavier weight like when I first started but timing my work sets and setting time limits to complete the task. Rather than taking say over 2 minutes to shuffle 1000lbs 50' with infinity drops but limit times to less than 20 seconds. Continue to work on speed and not get as beat up from the pounding of supramax weights. Biweekly yoke workouts I think will do, one lighter speed based and the other heavier. Both will be time/distance based. So speed session it is for this workout. I've seen speed training methods for yoke before that use like 50% - 60% for set distance or say volume work of 70% for multiple sets with short rests. However, the method I'm using is the one I think makes the most sense too me. Chad Wesley Smith appears to be the originator of this method. He looked at the person with the fastest yoke time for a set distance and aimed to move weights that distance or greater within that time limit. Alan Colley did a 950lbs yoke for 50' in just under seven seconds. The training weights would then be whatever could be done for at least 50' in seven seconds. If you can't make at least 50', you stop there for the day. I've done ten second runs before for 50' but I think that time limit should be used for a bit longer distance. So that was the basis for this workout. 400lbs was where I started and that was too light. I went further than the distance I listed because I couldn't hear my sister yell stop. I was able to measure back to where time ran out. I messed up my start on that one as well but the weight was so light it didn't matter. The next jump up was better. Trying to also practice my setup and timing my start with the commands as well. Too many mistakes with 680lbs as I scraped the ground twice. Just shy of 50' but that was going to be my last set anyways. From there, I went with vehicle pushing. We used to have a bigger truck so this one had to do. Fairly short rests on these and my legs were dying by the end.
Friday, July 25, 2014
July 24, 2014 – Week 1, Day 2
Dynamic Warm-ups
Axle Jerks
72x5
116x3
116x3
160x3
160x3
200x1
220x1
240x1
260x1
280x1
300x1
320x1 PR+3lbs
340x0,0
340x0
Standing Dumbbell Presses
75'sx10
85'sx10 PR+5lbs
95'sx10 PR+15lbs
One Arm Band Pushdowns
ABx8/8
ABx8/8
ABx8/8
ABx8/8
34 Minutes of Stretching
Comments: On to the next one. Definitely sore in the hamstrings and back from Tuesday. Today, seeing where I'm at for overhead. I felt a little slow to be honest and the weights above 240lbs felt heavy on my wrists and chest. Ankles also sore so I was hesitant to try split stance. Felt sloppy and slow with 280lbs but video seemed to suggest I moved it easy. Added belt and wraps for 300lbs, hoping the stability would improve and I wouldn't be screwing around. Better, definite press out to get the weight. 320lbs was the bare minimum I would accept today as it is only 3lbs over my best and I've been hitting reps with 300lbs and 305lbs leading up to the Pro/Am. Only reason for a miss would be nerves or an error on my part as the strength was there. Got ready and focused and launched it. Felt lighter and better than 300lbs so of course I was happy with that. But what to do next? Overhead can be tricky, especially when using legs to assist because speed is the name of the game and a slight increase in weight is a world of change. Unfortunately, I went too big and took a 20lbs jump. I felt good on my first attempt but just not enough. It was very close the first time and not happening on my second try. Progress though, as I wouldn't have even tried this much in the past, let alone thought I could do this weight after beating a previous PR. Just thinking of these as partial attempts and overload as I'll have many more chances to test and improve my axle before show time. 340lbs would have been nice but 320lbs is a good place to start. Moved on to dumbbell work. I sort of knew what I could hit here and I didn't do any warm-up accumulation/adjustment type sets. Just went all in. A little bit of a hiccup with the next set. The gym used to have a matching pair of 85's but something happened to both pairs and now there is one thick handle loose dumbbell and one thin handle solid hex dumbbell. I was initially going to do axle at the Y and then go to Ironmill for the rest but that was before the partial attempts with 340lbs. Figured it would be less stressful to stay in one gym for the night. No fun with these dumbbells as trying to move them in concert was not easy. One would sit higher on my shoulder so one would hit before the other. I knew I had to have it together if I wanted to go any heavier. Quite a bit of lean back near the end with the last set and back didn't like that much. I was kind of at a loss as to what to do to finish the workout as I had brought just one band and it was too easy for lower rep stuff for band pushdowns or banded pushups. Just went with one arm band pushdowns. Quite hard on the shoulders to be honest so not sure I'll keep them. Tons of stretching to finish up the day.
Axle Jerks
72x5
116x3
116x3
160x3
160x3
200x1
220x1
240x1
260x1
280x1
300x1
320x1 PR+3lbs
340x0,0
340x0
Standing Dumbbell Presses
75'sx10
85'sx10 PR+5lbs
95'sx10 PR+15lbs
One Arm Band Pushdowns
ABx8/8
ABx8/8
ABx8/8
ABx8/8
34 Minutes of Stretching
Comments: On to the next one. Definitely sore in the hamstrings and back from Tuesday. Today, seeing where I'm at for overhead. I felt a little slow to be honest and the weights above 240lbs felt heavy on my wrists and chest. Ankles also sore so I was hesitant to try split stance. Felt sloppy and slow with 280lbs but video seemed to suggest I moved it easy. Added belt and wraps for 300lbs, hoping the stability would improve and I wouldn't be screwing around. Better, definite press out to get the weight. 320lbs was the bare minimum I would accept today as it is only 3lbs over my best and I've been hitting reps with 300lbs and 305lbs leading up to the Pro/Am. Only reason for a miss would be nerves or an error on my part as the strength was there. Got ready and focused and launched it. Felt lighter and better than 300lbs so of course I was happy with that. But what to do next? Overhead can be tricky, especially when using legs to assist because speed is the name of the game and a slight increase in weight is a world of change. Unfortunately, I went too big and took a 20lbs jump. I felt good on my first attempt but just not enough. It was very close the first time and not happening on my second try. Progress though, as I wouldn't have even tried this much in the past, let alone thought I could do this weight after beating a previous PR. Just thinking of these as partial attempts and overload as I'll have many more chances to test and improve my axle before show time. 340lbs would have been nice but 320lbs is a good place to start. Moved on to dumbbell work. I sort of knew what I could hit here and I didn't do any warm-up accumulation/adjustment type sets. Just went all in. A little bit of a hiccup with the next set. The gym used to have a matching pair of 85's but something happened to both pairs and now there is one thick handle loose dumbbell and one thin handle solid hex dumbbell. I was initially going to do axle at the Y and then go to Ironmill for the rest but that was before the partial attempts with 340lbs. Figured it would be less stressful to stay in one gym for the night. No fun with these dumbbells as trying to move them in concert was not easy. One would sit higher on my shoulder so one would hit before the other. I knew I had to have it together if I wanted to go any heavier. Quite a bit of lean back near the end with the last set and back didn't like that much. I was kind of at a loss as to what to do to finish the workout as I had brought just one band and it was too easy for lower rep stuff for band pushdowns or banded pushups. Just went with one arm band pushdowns. Quite hard on the shoulders to be honest so not sure I'll keep them. Tons of stretching to finish up the day.
Wednesday, July 23, 2014
July 22, 2014 – Week 1, Day 1
Dynamic Warm-ups
12" Rack Pulls w/ Chains (Squat Bar)
No Chains
155x5
Add Chains (+84lbs)
155x3
205x3
245x3
295x3
335x1
385x1
425x1
475x1
Add Straps
515x1
565x1
580x1
3" Platform Sumo Stiff-legged Deadlifts (straps)
225x10
275x10
315x10
Spider Rows
+45x3
+90x3
+135x3
+180x8
+180x8
+180x8
+180x8
25 Minutes of Stretching
Comments: Starting again after the last two weeks and hopefully no stalling this time. Back to singles training and I had something to prove to myself. Playing with fire again going with pulls. Plan was to do low pin rack pulls with chains. First thing is I didn't have as much chain as I thought I would but that was no big deal. Using the squat bar for my rack pulls. The other issue was that the chains were not loading properly from just the floor so I had to stand on mats to get the chain to hit at the right time and to get near the full weight at lockout. As I said, I had something to prove here as I had missed a 565lbs deadlift six days prior and I spent every day since reading what I could and reviewing old videos to see what is going wrong. I took that knowledge and applied it to the session. I like singles as I can focus on just that one lift and get it right. I ended up doing 475lbs with the chains double overhand on the squat bar so good things happening with the grip. I managed the 565lbs and I knew I had a little more left in the basement. Went with 580lbs so that it was just over 661lbs at the top. Perfect weight to end it. I made sure I was ready to go and my left shoulder cramped up a tad when I shook the bar to let it know I was coming. 15lbs more than what I failed at last week with chains and from a spot where my pull is weak no less. Good place to start. Moved on to sumo sldl work off the platform. No hard belt here and used a regular bar. I've done more weight but that was with a deadlift bar and from the floor. Worked hard on keeping the back as flat as I could and using my hips, hamstrings and abs to move the weight. Last set was definitely near the limit. Had to do some warm-up for the next one; spider rows. I think I tried them once before perhaps 12 years ago so pretty much a new lift for me. Feels really weird pulling from off to the side to get the weight in to place for rowing but I got the hang of it by the end.
12" Rack Pulls w/ Chains (Squat Bar)
No Chains
155x5
Add Chains (+84lbs)
155x3
205x3
245x3
295x3
335x1
385x1
425x1
475x1
Add Straps
515x1
565x1
580x1
3" Platform Sumo Stiff-legged Deadlifts (straps)
225x10
275x10
315x10
Spider Rows
+45x3
+90x3
+135x3
+180x8
+180x8
+180x8
+180x8
25 Minutes of Stretching
Comments: Starting again after the last two weeks and hopefully no stalling this time. Back to singles training and I had something to prove to myself. Playing with fire again going with pulls. Plan was to do low pin rack pulls with chains. First thing is I didn't have as much chain as I thought I would but that was no big deal. Using the squat bar for my rack pulls. The other issue was that the chains were not loading properly from just the floor so I had to stand on mats to get the chain to hit at the right time and to get near the full weight at lockout. As I said, I had something to prove here as I had missed a 565lbs deadlift six days prior and I spent every day since reading what I could and reviewing old videos to see what is going wrong. I took that knowledge and applied it to the session. I like singles as I can focus on just that one lift and get it right. I ended up doing 475lbs with the chains double overhand on the squat bar so good things happening with the grip. I managed the 565lbs and I knew I had a little more left in the basement. Went with 580lbs so that it was just over 661lbs at the top. Perfect weight to end it. I made sure I was ready to go and my left shoulder cramped up a tad when I shook the bar to let it know I was coming. 15lbs more than what I failed at last week with chains and from a spot where my pull is weak no less. Good place to start. Moved on to sumo sldl work off the platform. No hard belt here and used a regular bar. I've done more weight but that was with a deadlift bar and from the floor. Worked hard on keeping the back as flat as I could and using my hips, hamstrings and abs to move the weight. Last set was definitely near the limit. Had to do some warm-up for the next one; spider rows. I think I tried them once before perhaps 12 years ago so pretty much a new lift for me. Feels really weird pulling from off to the side to get the weight in to place for rowing but I got the hang of it by the end.
Stuff
I got to be honest, it has been rough. I know I’m hard on myself and I tend to take declines in my performance to heart. A lot of emphasis and self-worth seems to be based on deadlift prowess. Workouts are often deload from daily stress so a bad workout means a bad day and often a bad week. I had a bad workout on July 16, 2014 where I failed to deadlift 565lbs and I was just livid and tired of it all. I took a step back and looked over my training since 2011 to see what has happened, what worked and what isn’t. Why 2011? Because that was when I came back from my first injury at the beginning of the year where I couldn’t walk to deadlifting 625lbs less than 6 months later. I also had another injury that sidelined me again but I was able to come back and pull 645lbs 4 months later. Now I’m pulling 100lbs less. What happened? Besides injuries, my training changed as I started to listen to people stronger than me. 2012 was definitely the year of the strength coach. More reps, less smoke and mirrors and more doubts in myself. I was trusting someone else with my strength training. Start off strong and end up beat by the end. And I’m not saying that I didn’t learn things or that stuff didn’t improve as it did. But I wasn’t seeing the gains like I was three years ago and my best lifts were down a lot. To sum it up, I’m trusting in myself and doing my own thing again.
I usually don’t do this but I want to detail my plan for my next contest. November 1, 2014 is Maryland’s Strongest Man. It is good ways off to allow me to get back into my groove for training. This show has been my plan since I got back from the Pro/Am in May but my aim had been more towards gym strength. Events (as of this date) are 300lbs axle clean and press for reps, 840lbs yoke for 50’, heavy arm-over-arm truck pull for 75’, side handle car deadlift for reps and 350lbs atlas stone over 52” bar. I expect a large turnout but with only numero uno getting an invite to Nats I need to crush it. Overhead has improved but I know my limits. They need to improve. At this time, I’m maybe good for a triple and that needs to be closer to five or six. Generally at Pro/Am level shows, 6 or 7 in that time limit will win it. Work on bringing up the max and practice my efficiency with the clean. Yoke I can handle, but I need to be fast and I need to not drop it. I feel I can work on the speed and the stability with what I learned from the last show and previous prep. Even at my best, I don’t expect a win here. I’m not really worried with the arm-over-arm; I’ve never placed lower than 2nd when it was contested but I will work it in to keep fresh. Lowest priority since I’m naturally good at it. Car deadlift I’m working on. Much of my deadlift and squats are geared toward it, as well as my assistance work. I actually have the access to the exact apparatus but I’m waiting until 2 weeks out to use it and only for testing purposes. Suits are allowed and I’ve never worn my suit for car deadlift so I got to see if it helps or hinders me. Lucky for me, my suit still fits and is loose. I plan to be back on top of my stone game as well. I did win the event last year but I felt off my game. Past training has had me doing stones twice a month and that was when I did my best stone work (hit my 452lbs and 505lbs doing that). Hopefully that can bring success for this go around.
I usually don’t do this but I want to detail my plan for my next contest. November 1, 2014 is Maryland’s Strongest Man. It is good ways off to allow me to get back into my groove for training. This show has been my plan since I got back from the Pro/Am in May but my aim had been more towards gym strength. Events (as of this date) are 300lbs axle clean and press for reps, 840lbs yoke for 50’, heavy arm-over-arm truck pull for 75’, side handle car deadlift for reps and 350lbs atlas stone over 52” bar. I expect a large turnout but with only numero uno getting an invite to Nats I need to crush it. Overhead has improved but I know my limits. They need to improve. At this time, I’m maybe good for a triple and that needs to be closer to five or six. Generally at Pro/Am level shows, 6 or 7 in that time limit will win it. Work on bringing up the max and practice my efficiency with the clean. Yoke I can handle, but I need to be fast and I need to not drop it. I feel I can work on the speed and the stability with what I learned from the last show and previous prep. Even at my best, I don’t expect a win here. I’m not really worried with the arm-over-arm; I’ve never placed lower than 2nd when it was contested but I will work it in to keep fresh. Lowest priority since I’m naturally good at it. Car deadlift I’m working on. Much of my deadlift and squats are geared toward it, as well as my assistance work. I actually have the access to the exact apparatus but I’m waiting until 2 weeks out to use it and only for testing purposes. Suits are allowed and I’ve never worn my suit for car deadlift so I got to see if it helps or hinders me. Lucky for me, my suit still fits and is loose. I plan to be back on top of my stone game as well. I did win the event last year but I felt off my game. Past training has had me doing stones twice a month and that was when I did my best stone work (hit my 452lbs and 505lbs doing that). Hopefully that can bring success for this go around.
Tuesday, July 15, 2014
July 14, 2014 – Week 7, Day 1
I meant to train this weekend but my hip and back had other plans. Spent my weekend going for some long walks in the heat to sweat and think. Something needs to change.
Dynamic Warm-ups
Incline Barbell Bench Presses
45x10
85x5
125x3
160x1
190x3
210x3
230x3
250x3
270x3
290x3 PR+5lbs
Standing Dumbbell Presses
60'sx3
75'sx3
90'sx8
90'sx8
90'sx8
90'sx8
90'sx8
Dumbbell Bench Presses
90'sx10
100'sx10
110'sx10
120'sx7
30 Minutes of Stretching
Comments: Pressing day comes again, second week of short-sheeting the week. Again, incline was not feeling so hot. Weight felt okay in my hands but my right triceps was trying to slow me down. Asked for a spotter to watch me on 270lbs just in case with how bad these felt. Still managed another ugly PR on these but I didn't have to re-rack mid set this time. I was debating going for a top set of 8 or just volume work for the dumbbell presses. I went with volume work and it felt good. Still getting my butt handed to me on dumbbell bench presses. Key here seems to be shoulder stability as I always seem to have an issue with my right shoulder getting loose. Happened real bad with the 120's dumbbells when I got stopped at five. I knew I had more so I had to reclean them to get two more reps. Hopefully I can continue to improve here.
Dynamic Warm-ups
Incline Barbell Bench Presses
45x10
85x5
125x3
160x1
190x3
210x3
230x3
250x3
270x3
290x3 PR+5lbs
Standing Dumbbell Presses
60'sx3
75'sx3
90'sx8
90'sx8
90'sx8
90'sx8
90'sx8
Dumbbell Bench Presses
90'sx10
100'sx10
110'sx10
120'sx7
30 Minutes of Stretching
Comments: Pressing day comes again, second week of short-sheeting the week. Again, incline was not feeling so hot. Weight felt okay in my hands but my right triceps was trying to slow me down. Asked for a spotter to watch me on 270lbs just in case with how bad these felt. Still managed another ugly PR on these but I didn't have to re-rack mid set this time. I was debating going for a top set of 8 or just volume work for the dumbbell presses. I went with volume work and it felt good. Still getting my butt handed to me on dumbbell bench presses. Key here seems to be shoulder stability as I always seem to have an issue with my right shoulder getting loose. Happened real bad with the 120's dumbbells when I got stopped at five. I knew I had more so I had to reclean them to get two more reps. Hopefully I can continue to improve here.
Thursday, July 10, 2014
July 09, 2014 – Week 6, Day 2
Dynamic Warm-ups
17" Box Squats
45x10
95x5
135x3
185x1
225x3
275x3
315x3
365x3
405x3
455x3
Angle Leg Presses
+440x8
+530x8
+620x8
+710x8
+800x8
Leg Extensions
305x10
305x10
305x10
305x10
305x10
29 Minutes of Stretching
Comments: Initially started this workout at the Y but after waiting over an hour to get in the squat rack, I had to beat feet to Ironmill. Box squats felt okay until I got to the heavier weights. Not sure if it was the long day or the sumo pulls from Saturday but I had to call the squats at 455lbs. I had been aiming for 495-500 but with the mighty struggle I had with 455lbs, it wasn't going to happen. In the past, I think I would have stopped the workout but I knew it was just the one lift and might as well get in the work for legs. Besides, I didn't miss the lifts. Back to the Y for leg stuff. Leg press felt good, managed 800lbs on these. Leg extensions are just so, nothing to write home about. Going to need to see how deadlifts go this weekend to see if I need to make any adjustments.
17" Box Squats
45x10
95x5
135x3
185x1
225x3
275x3
315x3
365x3
405x3
455x3
Angle Leg Presses
+440x8
+530x8
+620x8
+710x8
+800x8
Leg Extensions
305x10
305x10
305x10
305x10
305x10
29 Minutes of Stretching
Comments: Initially started this workout at the Y but after waiting over an hour to get in the squat rack, I had to beat feet to Ironmill. Box squats felt okay until I got to the heavier weights. Not sure if it was the long day or the sumo pulls from Saturday but I had to call the squats at 455lbs. I had been aiming for 495-500 but with the mighty struggle I had with 455lbs, it wasn't going to happen. In the past, I think I would have stopped the workout but I knew it was just the one lift and might as well get in the work for legs. Besides, I didn't miss the lifts. Back to the Y for leg stuff. Leg press felt good, managed 800lbs on these. Leg extensions are just so, nothing to write home about. Going to need to see how deadlifts go this weekend to see if I need to make any adjustments.
Wednesday, July 9, 2014
July 08, 2014 – Week 6, Day 1
Dynamic Warm-ups
Close Grip Barbell Bench Presses
45x10
95x5
145x3
195x2
215x2
235x2
255x2
275x2
295x2
315x2
335x2
355x2
Swiss Bar Strict Presses
35x3
85x3
125x5
145x5
165x5
185x5
205x5
225x5 PR+10lbs
Banded Push-ups
AB+MBx17
AB+MBx14
29 Minutes of Stretching
Comments: This week is going to be a bit different in that I'm trying to make sure my press day and squat day are giving me enough of a break from last week. Goal was to hit a solid double and my aim was 5lbs under my best. Reasoning was that I'm not feeling that I'm at my best for the benching with the volume leading up to the top sets but also that I wanted to make sure I got it with a little in the tank. I've done 360lbs for a double but I'm fairly certain the spotter yanked it off my chest for the second rep. It was good to get this weight and I was tempted to try more. In hindsight, I should have tried as I ended up waiting a good 15 minutes or so to use a rack for swiss bar pressing. Did a mini warm-up before going into it. Felt better than last time, so I knew I had a PR in me for these. Lean back and hips in that last set but whatever. Push-ups to finish the day.
Close Grip Barbell Bench Presses
45x10
95x5
145x3
195x2
215x2
235x2
255x2
275x2
295x2
315x2
335x2
355x2
Swiss Bar Strict Presses
35x3
85x3
125x5
145x5
165x5
185x5
205x5
225x5 PR+10lbs
Banded Push-ups
AB+MBx17
AB+MBx14
29 Minutes of Stretching
Comments: This week is going to be a bit different in that I'm trying to make sure my press day and squat day are giving me enough of a break from last week. Goal was to hit a solid double and my aim was 5lbs under my best. Reasoning was that I'm not feeling that I'm at my best for the benching with the volume leading up to the top sets but also that I wanted to make sure I got it with a little in the tank. I've done 360lbs for a double but I'm fairly certain the spotter yanked it off my chest for the second rep. It was good to get this weight and I was tempted to try more. In hindsight, I should have tried as I ended up waiting a good 15 minutes or so to use a rack for swiss bar pressing. Did a mini warm-up before going into it. Felt better than last time, so I knew I had a PR in me for these. Lean back and hips in that last set but whatever. Push-ups to finish the day.
Saturday, July 5, 2014
July 05, 2014 – Week 5, Day 3
Dynamic Warm-ups
Sumo Deadlifts
135x5
135x5
Add Straps
225x3
275x3
315x3
365x3
405x3
455x3
495x3
545x3 PR+15lbs
Sand Bag Carries/Prowler Pushes Medleys
250x60'/415x60'
250x60'/415x60'
250x60'/415x60'
250x60'/415x60'
33 Minutes of Stretching
Comments: Quads still very sore from the power squats, like I didn't think the DOMS would last this long to be honest. Similar workout to the one I did the week before the Shreveport show. Just had to keep myself cool and just keep pulling, even if it feels heavy. Same strategy as last time with the straps on almost right off the bat to grease the groove. Got to treat the heavy and light sets the same. I want to say that it didn't feel as tough as last time but I can't be sure. Quads were sore and lower back was achy breaking the weights off the ground. I was also trying to keep down a large breakfast (I had planned to lift much later in the day) this whole session. I knew that 545lbs was a possibility when I did my first two reps with 495lbs. Took a big, long rest before having a go at it. Yeah, it was tough, had to step back to take a breather before going for number three and boy was that a grinder. Progress. Moved on to medley work. I didn't want to kill myself here what with baker's dozen of eggs trying to escape so I didn't go all out with the prowler weight. Using my ironmind sandbag for the first time so a bit of trial and error to find the best way to move it. 60' runs for this session as I really wanted to work on my speed back to the implements as well as transitions. I think I did alright there. Need more practice with the sand bag to determine the best way to get it from point A to B without losing time bobbling it in my lap or on the run. Hopefully I can keep the momentum going.
Sumo Deadlifts
135x5
135x5
Add Straps
225x3
275x3
315x3
365x3
405x3
455x3
495x3
545x3 PR+15lbs
Sand Bag Carries/Prowler Pushes Medleys
250x60'/415x60'
250x60'/415x60'
250x60'/415x60'
250x60'/415x60'
33 Minutes of Stretching
Comments: Quads still very sore from the power squats, like I didn't think the DOMS would last this long to be honest. Similar workout to the one I did the week before the Shreveport show. Just had to keep myself cool and just keep pulling, even if it feels heavy. Same strategy as last time with the straps on almost right off the bat to grease the groove. Got to treat the heavy and light sets the same. I want to say that it didn't feel as tough as last time but I can't be sure. Quads were sore and lower back was achy breaking the weights off the ground. I was also trying to keep down a large breakfast (I had planned to lift much later in the day) this whole session. I knew that 545lbs was a possibility when I did my first two reps with 495lbs. Took a big, long rest before having a go at it. Yeah, it was tough, had to step back to take a breather before going for number three and boy was that a grinder. Progress. Moved on to medley work. I didn't want to kill myself here what with baker's dozen of eggs trying to escape so I didn't go all out with the prowler weight. Using my ironmind sandbag for the first time so a bit of trial and error to find the best way to move it. 60' runs for this session as I really wanted to work on my speed back to the implements as well as transitions. I think I did alright there. Need more practice with the sand bag to determine the best way to get it from point A to B without losing time bobbling it in my lap or on the run. Hopefully I can keep the momentum going.
Friday, July 4, 2014
July 01, 2014 – Week 5, Day 1 & July 02, 2014 – Week 5, Day 2
Feel off the wagon and was trampled by the carriages behind me last week. My back did not appreciate the beltless deficit pulls and I eventually took the week off to rest, finally getting in to get a deep tissue massage on Saturday. I only had an hour but she kept me an additional 20 minutes no extra charge because she said I really needed it. So, lost a week really and deviated some more from the plan with this week as well.
July 01, 2014 – Week 5, Day 1
Dynamic Warm-ups
Safety Squat Bar Squats
65x5
65x5
115x3
115x3
155x1
155x1
205x3
245x3
295x3
335x3
375x3
415x3
450x2 PR+1 rep & 5lbs
Ugly Glute Ham Raises
bwx4
bwx3
bwx3
Power Squats
+90x8
+180x8
+270x8
+360x8
+450x8
26 Minutes of Stretching
Comments: Worked out at Ironmill. I moved Day 2 to Day 1 to see if this would allow for more recovery before the deadlift and events at the end of the week. Super sweaty workout again. So many calluses and dead skin coming off my hands with all the sweating. Legs felt good so I was hopeful of hitting something big. Not so much with the upperback holding up though as I felt like I was getting pitched forward with 415lbs. That is my best set of 5. Ended up with a solid first rep with 450lbs but a super grinder to get a double. No reason to even try to get a third so I racked it. Didn't get what I wanted but hell, it is a double with my previous 1rm. The next lifts were to be hip thrusts and abs. I didn't do that as was of the thought that hip thrusts weren't of much value for me where I suck for deadlift so I went with doing what I could on the ghr. Trying to at least make the negatives perfect and do what I could to come back up. Rather than abs, I tried out the power squat machine. I don't think I ever really did one of these before. I know there was one at my high school but it was only for the football team to use. I liked them but not sure how to fit them in.
July 02, 2014 – Week 5, Day 2
Dynamic Warm-ups
2 3/8" Thick Bar Strict Presses w/ Chains
No Chains
35x10
85x5
85x5
Add Chains (+116lbs)
35x3
35x3
85x2
105x2
125x2
145x2
165x2
180x1
Axle Seated Lockouts (forehead height)
165x5
185x5
205x5
225x5 PR+1 rep
235x5 PR+15lbs
Dumbbell Bench Presses
60'sx3
80'sx3
95'sx8
110'sx8
120'sx4
120'sx7
80'sx8 (paused)
32 Minutes of Stretching
Comments: More deviation. The original plan was push press for 2rm followed by the usual stuff. Legs were dead so wasn't keen on trying push pressing. My bad on doing the squatting. I figured strict pressing with my chains would be similar but I didn't want to use my axle or a barbell as I have PR's there and the name of the game was to improve and not focus on negatives. So I went with my hollow thick bar that I have no chain press records on. Much harder on the wrists than I would have thought so I had to bring out my wrist wraps as I got up in weight. Solid work with 165lbs double but ugly single with 180lbs. Moving on. I used my axle for the lockouts rather than a barbell. My next hopeful show is axle press but I should stick to the plan for next time. These went well and I was happy improve from last cycle. Went over to Ironmill for dumbbell benching. They have dumbbells up to 150lbs and I was thinking I'd need the heavier stuff to get in a solid workout (only up to 120lbs at the Y). I rarely did dumbbell bench, usually it was overhead or incline with dumbbells. I don't even have any PR's in my logs for dumbbell benching so that in itself is surprising. I had a tougher time than I expected though. I'm not sure what happened with my first set with 120lbs but I never felt comfortable and missed a 5th rep. Not pleased but managed to get seven the next time. I dropped down in weight to do paused reps. This needs work.
July 01, 2014 – Week 5, Day 1
Dynamic Warm-ups
Safety Squat Bar Squats
65x5
65x5
115x3
115x3
155x1
155x1
205x3
245x3
295x3
335x3
375x3
415x3
450x2 PR+1 rep & 5lbs
Ugly Glute Ham Raises
bwx4
bwx3
bwx3
Power Squats
+90x8
+180x8
+270x8
+360x8
+450x8
26 Minutes of Stretching
Comments: Worked out at Ironmill. I moved Day 2 to Day 1 to see if this would allow for more recovery before the deadlift and events at the end of the week. Super sweaty workout again. So many calluses and dead skin coming off my hands with all the sweating. Legs felt good so I was hopeful of hitting something big. Not so much with the upperback holding up though as I felt like I was getting pitched forward with 415lbs. That is my best set of 5. Ended up with a solid first rep with 450lbs but a super grinder to get a double. No reason to even try to get a third so I racked it. Didn't get what I wanted but hell, it is a double with my previous 1rm. The next lifts were to be hip thrusts and abs. I didn't do that as was of the thought that hip thrusts weren't of much value for me where I suck for deadlift so I went with doing what I could on the ghr. Trying to at least make the negatives perfect and do what I could to come back up. Rather than abs, I tried out the power squat machine. I don't think I ever really did one of these before. I know there was one at my high school but it was only for the football team to use. I liked them but not sure how to fit them in.
July 02, 2014 – Week 5, Day 2
Dynamic Warm-ups
2 3/8" Thick Bar Strict Presses w/ Chains
No Chains
35x10
85x5
85x5
Add Chains (+116lbs)
35x3
35x3
85x2
105x2
125x2
145x2
165x2
180x1
Axle Seated Lockouts (forehead height)
165x5
185x5
205x5
225x5 PR+1 rep
235x5 PR+15lbs
Dumbbell Bench Presses
60'sx3
80'sx3
95'sx8
110'sx8
120'sx4
120'sx7
80'sx8 (paused)
32 Minutes of Stretching
Comments: More deviation. The original plan was push press for 2rm followed by the usual stuff. Legs were dead so wasn't keen on trying push pressing. My bad on doing the squatting. I figured strict pressing with my chains would be similar but I didn't want to use my axle or a barbell as I have PR's there and the name of the game was to improve and not focus on negatives. So I went with my hollow thick bar that I have no chain press records on. Much harder on the wrists than I would have thought so I had to bring out my wrist wraps as I got up in weight. Solid work with 165lbs double but ugly single with 180lbs. Moving on. I used my axle for the lockouts rather than a barbell. My next hopeful show is axle press but I should stick to the plan for next time. These went well and I was happy improve from last cycle. Went over to Ironmill for dumbbell benching. They have dumbbells up to 150lbs and I was thinking I'd need the heavier stuff to get in a solid workout (only up to 120lbs at the Y). I rarely did dumbbell bench, usually it was overhead or incline with dumbbells. I don't even have any PR's in my logs for dumbbell benching so that in itself is surprising. I had a tougher time than I expected though. I'm not sure what happened with my first set with 120lbs but I never felt comfortable and missed a 5th rep. Not pleased but managed to get seven the next time. I dropped down in weight to do paused reps. This needs work.
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