September 26, 2014 – Week 10, Day 3 & September 27, 2014 – Week 10, Day 4

Past two weeks have been trying as I have been sick and my family as a whole has been stressed. Some of that stress should hopefully dissipate this week. My mother’s father passed away in his sleep on Friday at the age of 89. More relief than sadness at his passing as he had lived a full life and had been suffering these past two weeks.

September 26, 2014 – Week 10, Day 3

Dynamic Warm-ups

2 3/8" Thick Bar Strict Presses
35x10

85x5
85x5
125x3
125x3
155x1

155x1
185x5
195x5

205x5
215x5

Barbell Bench Press w/SlingShot
225x3
275x3
315x3

355x6
335x8
335x8
335x8

Elevated Push-ups
bwx10
bwx10
bwx10
bwx10
bwx10

Super Set: Dumbbell Front Raises/Dumbbell Lateral Raises
25'sx10/10
25'sx10/10
25'sx10/10
25'sx10/10
25'sx10/10

Band Triceps Pushdowns (100 total)
SBx53/15/14/12/6

27 Minutes of Stretching

Comments: Another session in the book. I’m really not sure why my strict press strength is so crap at this point. Maybe it is the bar specifically or maybe I’m just not recovering from the other pressing session. In either case, I’m still pushing forward. Last set of thick bar was a max effort for that rep range. Tried out my new SlingShot. I had to buy a bigger one as the old one was too small. I felt good with 315lbs (my planned work weight) so I tried a bit more but it was too much at this time. Dropped it down 20lbs to do my work sets. I did elevated push-ups this week. I’m using three bumper plates to increase the range of motion, widen my hand placement and to include a bit of an incline (bumper plate for feet is a few inches taller). I’m going to stick with bodyweight until I can do them all without having to take a break mid set. Continued on with my shoulder raises superset and finished up with band triceps. It is really shocking how big of a drop off I get on these after the first set.

September 27, 2014 – Week 10, Day 4

Dynamic Warm-ups

Yoke
450x40'

450x40'
550x40'
650x40'
700xpick
750xpick
800xpick

850xpick
850x40' 10.28 seconds
900x40' 13.91 seconds
950x40' 15.10 seconds PR+20lbs (no drops)

Odd Object Carry Medleys (Faux Stone, H-Stone, Keg)
250x50’/240x50’/240x50’

250x50’/240x50’/240x50’

250x50’/240x50’/240x50’

250x50’/240x50’/240x50’

31 Minutes of Stretching

Comments: Stayed up late and slept in before going to lift in the mid-afternoon. I was going to go down to Maryland to train but things happen and I felt it was best to stay local this session. Went to train at Ironmill for heavy yoke. Goal was as long as I was under 15 seconds, I was golden. As last time, I felt slow on warm-ups and the weight felt stupid heavy on my knees. Last time, I started with 800lbs with a final weight of 900lbs. I wanted to hit well above that so I opened at 850lbs and went from there. 900lbs was close to the time limit but I felt I had to try 950lbs. If I got it no drops, it would be a new PR for me. A bit slow but no drops and just over the time limit. After reviewing the video, I was slower than the last time I did this kind of training. I was about a second slower with 850lbs and about a little under .1 seconds slower with 900lbs. Perhaps fatigue, perhaps illness, perhaps outside stress. I did go 50lbs heavier for another set (I didn’t feel confident enough to try that 7 weeks ago) so that is a plus. Set up an odd object carry medley for myself. I had a loading pin loaded up with weights to simulate a stone, the empty h-stone and the heaviest keg. Carry them down 50’ and run back 50’ to get the next one. I started with the hardest (faux stone) and ended with the easiest (keg). Not too keen on speed here as my head and lungs are still congested. Finished up with a good bit of stretching.