Training from September 09, 2014 - September 19, 2014

Lot of stuff going on lately. Last week was not a good week for workouts. I only lifted twice and they weren't complete workouts. Didn't even go for walks or anything, just tried to get myself rested to try again next week and spend some free time thinking. This week went better until I got sick Wednesday. If I don’t need to take a like a dozen Advil to feel up to doing events, I may do something today. I truly hate it when stuff I can’t control gets in the way. I’m trying out some different stuff and not posting video at this time.

September 09, 2014 – Week 8, Day 1

Dynamic Warm-ups

Axle Jerks w/ AB's clinched & LB's bucket

No Bands

72x5

72x5

116x3

160x3

Add Bands (+125lbs)

72x3

94x3

116x3

138x3

160x3

176x3

176x3

176x3

176x3

176x3

176x2

176x0

Comments:  This workout started out okay, despite having achy knees. However, once I got to my working weight, it became apparent something was off. My abs were cramping up big time and lockout was a struggle. Eventually, I missed a lift and sat down to rest a bit. I then put my belt on and gave it a shot and couldn’t get a lift. Called it a day here.

September 13, 2014 – Week 8, Day 2

Dynamic Warm-ups

Yoke

450x30'

450x30'

450x30'

450x30'

540xpick

590xpick

630xpick

680xpick

680x60'

730x60' 11.73 seconds

750x60' 12.17 seconds

770x60' 13.01 seconds

Comments: I felt a bit better after taking the week off. The lack of work this workout was not my intention but I was also training my sister and this might have been her last chance to touch the implements before the show (she’s doing the same contest). With issues going on with my family, my father couldn’t come to help so I had to sacrifice training to make sure she got put through her paces. Yoke felt good though. Camera didn’t work the first run so I’m not sure on my time. I figured I’d keep going until I knew I didn’t make my goal of 60’ in under 12 seconds but it is a bit hard with the camera until I can get home and break it down frame by frame. It went better than the last time I did this as none of my sets were under 12 seconds when I was prepping for the Pro/Am.

September 16, 2014 – Week 9, Day 1

Dynamic Warm-ups

2 3/8" Thick Bar Clean and Jerks (clean once)
103x5

103x5
147x3
177x3
207x3
237x8

242x8

247x8

252x8

Incline Barbell Bench Presses

135x3

185x3

225x6

230x6

235x6

240x6

Rolling Dumbbell Extensions
20’sx8

30’sx3

40’sx15

40’sx15

40’sx15

40’sx15

40’sx15

Rope Triceps Pushdowns
50x15
50x15
50x15
50x15
50x15

Band Face Pulls (100 total)
ABx57/26/17

Band Pull A-parts (100 total)
MBx42/26/24/8

28 Minutes of Stretching

Comments: Felt good on the overhead after resting. Working on pushing up the reps and the time I’m keeping my upper body under tension. Weights are a little weird as I was using some collars and not using them while fatigued could mean bad things. Cleans felt good, only a little iffy on the 252lbs with catching in the rack position. I know I’m good for more and hopefully I can get above 260lbs next time. Incline sucked; don’t know if it was from all the overhead reps but none of the reps were easy. Hell, almost lost the last rep with 240lbs. Again, hopefully I will adjust and this will go better next time. Went light on the triceps as I’ve never done rolling dumbbell extensions. Right triceps is definitely fatiguing before the left. I should be good for more. Rope triceps sucked too; it was a real struggle with this weight. Improved on the upper back band work.

September 17, 2014 – Week 9, Day 2

Dynamic Warm-ups

Deadlifts
135x5
135x5
225x3

225x3
315x3
315x3

Add Straps
405x1

455x1

495x1

545x2

545x2

545x2

545x2

545x2

545x2

Power Squats
+180x3

+270x3

+360x3
+450x8
+475x8
+500x8

+525x8

Safety Squat Bar Goodmornings

155x3

205x3

245x6

255x6

265x6

Hammer Strength Low Rows
+180x3
+270x3
+360x3
+450x8

+450x8

+450x8

Crappy Glute Ham Raises w/ MB

bwx8

bwx8

bwx8

bwx8

30 Minutes of Stretching

Comments:  Quite anxious going into this workout with the deadlifts. Besides beltless snatch grip stuff and the one time I did band pulls, I haven’t pulled from the floor since that session when I missed 560lbs. I set a high bar for myself with working sets of 545lbs and honestly, 495lbs would probably have been a safer bet. But I’m sick and tired of being a weak deadlifter. I was just starting to feel sick during this workout. I put my straps on early just so that I could get my form right for the working sets. Every set with 545lbs was agony and I took long rests, with the last two being the longest. I got all the reps, no misses so I’m happy about that. That was just the start of the workout. I tried to move quickly with the other exercises. I had no real plan for the power squats, other than doing reps. I could have kept going but I feel that was a good place to end it. Back was wrecked so I picked a pretty light weight for the ssb gms. I’ve used close to 90lbs more in the past for a working set but lower back was too beat to go much heavier than what I was doing. Then rows. I did all of my working sets with five plates a side. I may need to throw on the 100lbs plates next time I do this. Finished up with crappy glute ham raises with a mini band.

September 19, 2014 – Week 9, Day 3

Dynamic Warm-ups

2 3/8" Thick Bar Strict Presses
85x5
85x5
125x3

125x3

155x2
175x2
195x2

215x2

225x2

235x2

240x2

245x1

Swiss Bar Floor Presses
125x3

175x3

235x3

285x8

285x8

285x8

Suspended Push-ups
bwx10

bwx10

bwx10

bwx10

bwx10

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

22.5'sx10/10

22.5'sx10/10

22.5'sx10/10

Band Triceps Pushdowns (100 total)
SBx45/20/13/12/10

32 Minutes of Stretching

Comments: Full on sick at this point. Goal was to hit a really heavy double on strict presses. I haven’t tried anything over 210lbs on my hollow thick bar for strict presses but I wasn’t expecting it to be so much harder than my axle. I had to lower my expectations while aiming for eight doubles leading up to a max double. I missed a second rep with 245lbs so that was that. At least I didn’t get no reps. Moved on to swiss bar floor presses. I wasn’t sure what I could hit on these with how I was feeling. Went 285lbs felt near impossible, I figured I’d try to do three sets with that. These were awful. On the last set, I couldn’t lock out the last rep and it came back down. No one in the gym came over to help so I just did my best to shove it off my body, rerack it and get my last rep. Another new lift for me was the suspended push-ups. I don’t have a TRX so I used my chains. Big mistake, now I got bruises the size of grapefruits on both triceps from the chains rubbing my arms raw. Either need to purchase a TRX or do a different exercise. Finished up with the dumbbells and triceps band stuff and a lot of stretching.