August 12, 2014 – Week 4, Day 1 & August 13, 2014 – Week 4, Day 2

Had to make some changes to my schedule. The pressing event is a little different than what I was expecting and more work is needed to prepare. I had thought the event would be clean and press every rep with an axle but it looks like it has been adjusted to clean once and the bar is 3" diameter. The change is the addition of an overhead event day, with the pressing day I've been doing becoming a strict/prone press day. Again, the symmetry thing haha. The overhead event day is working on that particular event with triceps stuff as a finisher. Still ironing out the details in my head.

August 12, 2014 – Week 4, Day 1

Dynamic Warm-ups

2 3/8" Thick Bar Clean and Jerks (clean once)
101x5
145x5
175x5
195x5
215x5
235x5
255x5
275x4

Triceps Pushdowns
75x15
80x15
85x15
90x15
70x15

34 Minutes of Stretching

Comments: Had to spend quite a bit of time thinking about what I was going to do for this workout. Something event specific and then something to get blood into the triceps was my goals. Training needs to be adjusted for the thicker diameter axle and the press away nature of the event. Less clean practice but it is important that I work the clean to prepare for the much larger bar. Never tried cleaning a 3" axle before but I knew that my best bet was to use my hollow thick bar. No real plan this time, just clean the bar and then do five and add 20lbs and keep doing it until I can't do no more. Would have really liked to have gotten five with 275lbs. I debated doing a down set with 235lbs but I figured it would be better to come back to that when I've had some more time to think. Just regular triceps pushdowns to end the day. Tons of stretching too.



August 13, 2014 – Week 4, Day 2

Dynamic Warm-ups

Safety Squat Bar Box Squats (14” box)
60x10
110x5
150x3
200x3
240x3
290x1
330x1
380x1
420x1
450x1 PR+10lbs
480x1 PR+40lbs

Snatch Grip Deadlifts (straps)
315x10
365x10
405x10 PR+2 reps

Angled Leg Presses
+600x10
+650x10
+700x10
+750x10 PR+10lbs

Chest Supported Rows
+180x3
+270x3
+360x8
+380x8
+400x8 PR+10lbs
+420x8 PR+30lbs

31 Minutes of Stretching

Comments: I was debating between ssb and a barbell for the squats and went with the ssb. Felt a little rusty to start but got better as I went. My plan was to hit a 5lbs PR and then go from there. However, I thought my best was 445lbs, not 440lbs so my first attempt at a new PR was 10lbs over my best. That felt surprisingly good but I knew 500lbs was too much and 470lbs was too light so I took a gamble and went with 480lbs. Felt like my head was going to pop off like a cork. Made sure I had side spots for that one. Moved on to snatch grip stuff. Didn't feel as soul crushing as last time. Maybe it because I only did three sets but they felt good and tough. Still got a ways to go to be where I want to be here. Leg pressing went better this time around. First set was a bit touch and go but felt fine with the other three sets. Went for broke on the chest supported rows. Really heavy for the last two sets. Another long night but a good one.