February 27, 2015 – Week 1, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
75x5
75x5
105x3
105x3
135x3
135x3
165x1
195x1
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Close Grip Barbell Bench Presses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x1
225x1
270x6
270x6
270x3

Myostatic French Presses
80x15
80x15
80x15

Neutral Grip Pull-ups
bwx5
bwx5
bwx5

28 Minutes of Stretching

Comments: The soreness accumulation continues on. Lower body sore from Wednesday and upper body still sore from Tuesday. Triceps were going to be an issue as even doing my push-ups for warm-ups was a chore. First up was push pressing. Been doing mostly jerks for some time but I did them already this week so I figured it was best to stick with actually push pressing this session to work my shoulders and triceps more. Started out well enough but definitely fatigued by the end in the shoulders. Benching after that and I was not looking forward to it one bit. Still leery about what happened to my pec at the end of last cycle so that was definitely on my mind. The biggest thing was my triceps crapping out. Normally I wouldn’t ask for a spotter but I did because I had no idea if I’d be able to lockout more than a double with how beat my triceps and shoulders felt. Had a good rhythm going but slowed down after four reps and hit a wall on the seventh rep and needed help to rack it. I hate missing the goals for these sessions. I came back and got the rest of the prescribed reps and sets and moved on to more triceps rep work. I was not sure how French presses would go considering how triceps extensions went on Tuesday but I managed to get all the reps and sets. Finished up with somewhat easy pull-ups and ate loads of meatloaf.

February 25, 2015 – Week 1, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
150x5
150x5
260x3
260x3
310x1
350x1
400x5
440x10
440x5

Glute Ham Raises
bwx6
bwx6
bwx6

Yoke
250xpick
450xpick
650xpick
650x100’ in 22.95 seconds
650x100’ in 21.77 seconds
650x100’ in 25.18 seconds

Keg Over Bar (57”)
153x2
200x1
240x5
240x5
240x5
240x5
240x5

33 Minutes of Stretching

Comments: A bit strange not doing high pulls to warm-up. I was not expecting the first set of hatfields to hit me so hard. Perhaps the log work from yesterday was still working its way through my legs. I was thankful for the less rep second set. Really starting to realize how bad my recovery from big sets are this time with the higher reps. Beat feet over Ironmill to get the rest of the workout. Glute hams felt good on the hamstrings but something was off with the pad as it was digging into my knee joint. I didn’t really try to correct it as I knew the last two things on the agenda would be time vampires as far as warming and setting up. It got dark outside really fast but I was prepared as I packed a reflective vest so I stood out and put traffic cones all over the yoke. Yoke didn’t feel too bad on my back but I wasn’t definitely not able to make my legs cooperate after the squats. Second set was the best set as far as speed and form. Definitely noticed the fatigue by the last set. Last item for the day was keg over bar. Only got myself to blame for requesting more weight and raising the bar height. This was a pain to do solo and with short rests, it was I was back in high school wrestling practice. Biggest issue was that sometimes the keg rolled over the platform and I had to expend a lot of energy bringing it back. As I said, my conditioning is not where it needs to be for a show but I see this as a start. After that, I examined my bruises, did some inversion table and stretched before eating three recovery burritos.

February 24, 2015 – Week 1, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
205x1
225x5
225x5
225x5
225x5
225x5

Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
20'sx15/15/15
20'sx15/15/15
20'sx15/15/15

Parallel Bar Dips
bwx3
bw+35x3
bw+75x6
bw+75x6
bw+75x6

Band Pull A-parts
MMBx12
MMBx12
MMBx12
MMBx12

Incline Triceps Extensions
100x15
100x15
100x13
100x8
100x6

Band Scapular Retractions
SB+LB+MMBx12
SB+LB+MMBx12
SB+LB+MMBx12

33 Minutes of Stretching

Comments: Start of a new cycle. Last week was hectic; this week looks more the same. Just have to keep positive and stay focused. Log felt good but I knew that wouldn’t last once fatigue hit. Short rests for sets of five is just evil. Stopped after five sets as my legs were gone and my arms were struggling. Dumbbell giant set after that for lots of reps. It burns. My arms were just useless trying to get the dip belt on and was all kinds of wobbly trying to stay balanced with the fatigue in my shoulders and triceps. Still felt strong despite that. I brought the band tension down for pull a-parts with how tight and sore my shoulders were. Hopefully I can up the tension once I get used to all these reps. Triceps extensions on an incline did not go well. I managed my goal reps for the first two sets but it was downhill from there. Just wasn’t recovering between sets well enough and my ability to grind had vanished. Increased tension for band scapular retractions. Really felt them in my upper back. Upper body was just a twitchy mess after this and I needed a lot of stretching and meatloaf afterwards.

February 13, 2015 – Test Day – Deadlift

Deadlift has given me more frustration than any other lift. Along with overhead lifting, deadlift makes up a big part of the static strength backbone in strongman. My best ever deadlift was 645lbs that I did in training near the end of 2011. Closest I got to that after that point had been 615lbs. I had injured my back shortly before Christmas of 2013 where I had missed a 585lbs deadlift a few weeks prior. In fact, the most weight I had been able to pull off the floor between then and now had been 545lbs. There was even a session where I missed 445lbs. The point is my deadlift was at the worst it has ever been since I started doing strongman in 2008. This needed to be fixed ASAP.

Dynamic Warm-ups

Deadlifts
135x5
135x5
225x3
275x3
315x3
365x1
405x1
455x1
495x1
545x1
Added Straps
585x1
635x0

29 Minutes of Stretching

Comments: During this cycle, deadlift never really felt fast, always slow. I realize now that the squatting earlier in the week and prior to my usually pulling sets did a bit of pre-exhaustion fatigue as I felt my legs helping a lot, even in the warm-ups. I was anxious going into this workout. Most of the heavy lifting had been low block pulls and I’m usually better off the floor so I knew that 600lbs was there. My grip felt great and when 495lbs went up like it did, I figured I’d do 545lbs double overhand as well. Straps on for 585lbs and a bit slow as I can’t get the stretch reflex but it went up with authority. I was originally going to go for about 615lbs but it went up so well that I took a chance at 635lbs, just 10lbs under my PR. Just not there today but so close; bar stopped at the middle of my knee caps. Kicking myself now in hindsight as I know that 10lbs less would have come up. Stretched, did some foam rolling and inversion table for my back before heading home. I feel the deadlift is back on track and expect big things for 2015.

February 10, 2015 – Test Day – Log Press

Log stuff has been quite fickle for me. Prowess seems to go away so fast and progress is a battle of attrition. Going into this training cycle, I was hopeful to get back to form but 255lbs felt heavy as crap. I got to keep in mind that I was having issues lifting potted plants and my cat without pain two weeks before starting this training.

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
200x1
220x1
240x1
260x1
280x1
300x1
310x1
315x1 PR+5lbs

26 Minutes of Stretching

Comments: I took my time today, taking longer rests than I usually do even on the warm-ups. Only thing on the agenda was lifting a heavy log. I think this kept my shoulders happy. Just kept going up by 20lbs. 280lbs was the point where I couldn’t get enough power to really dip under the log like I was on the lighter weights. Darn thing feels heavy on my chest but I told myself that my legs and triceps are stronger than before so just push it. 300lbs definitely was a slowdown and perhaps that would be it but I figured I could at least try and match my PR from 2010. Lo and behold, it went up much the same. My triceps are definitely stronger and I feel like they can grind for eternity now. A PR was mine; no way a couple of chips on the log was going to be any tougher than the previous rep. Maybe I was confident in my abilities again or maybe it was because of the hot chick with the delts and upper back doing depth push-ups but I knew I had the lift. Still feeling heavy but again it goes up and I grind to lockout. Finally breaking a max single PR on log. I’m feeling relief now but I know once the high wears off, I will realize this is a start and I need to do much better.

February 7, 2015 – Week 12, Day 4

Dynamic Warm-ups

Front Squats
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x1
225x1
225x1
225x1
225x1
225x1

Deadlifts
135x5
185x5
225x3
275x3
315x1
365x3
365x3
365x3

Meadow Rows
+90x5/5
+90x5/5
+90x5/5

Farmer’s Walk (turns at 40’)
170x120’
170x120’

Dumbbell Hammer Curls w/ Fat Gripz Extreme
35’sx6
35’sx6

Kneeling Pulldown Abs
90x10
90x10
90x10

31 Minutes of Stretching

Comments: Slept in today and went lifting later than I usually do on the weekend. Worked out at Ironmill. Front squats moved well, I might have had the j-hooks a little low but not an issue with deload weights. Feel like too much time not doing the super short rest singles haha. Deadlifts after that. Good speed here though not as super awesome as 315lbs felt four weeks ago but it is 50lbs more. Again, hopefully good things for testing. Meadow rows were super easy. Used the “hard” handles for farmer’s walk inside today. Only did two sets because I thought it was the same as last deload session. The hard handles force me to take short strides and being indoors made it so I had to make really tight turns. I finished up with easy biceps, abs and a little stretching. Last workout of this cycle. Going to test log out of the rack and deadlift from the floor next week and go from there.

February 6, 2015 – Week 12, Day 3

Well, I’m taking a shot. I will be competing at the Kumite Classic on May 23, 2015. My main effort will still be working on my weaknesses but I feel I need a tune-up show at some point.

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
135x1
165x5
165x5

Close Grip Barbell Bench Presses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x5
225x5

Overhead Rope Extensions
90x12
90x12

Neutral Grip Pulldowns
120x8
120x8
120x8

25 Minutes of Stretching

Comments: Shoulders weren’t feeling too hot but the weight was light for deload. No issues with triceps. Not like the weight was moving any slower than usual on overhead, just felt the weight in my shoulder joints more. Similar with benching but I know I was keeping an eye on my right pec because of last week. Nothing happened but got to stay sharp. Tricep work felt like a joke, hopefully reflecting how strong they will be when I test. Just got to hope shoulders get the message too. Some easy pulldowns, a bit of stretching and recovery burritos to end the day.

February 4, 2015 – Week 12, Day 2

Dynamic Warm-ups

Snatch Grip High Pulls
89x2
89x2
111x2
111x2
133x2
133x2
155x2
155x2
155x2

Hatfield Overload Squats
135x5
185x5
225x3
275x3
315x3
365x3
365x3

Safety Squat Bar Pause Squats (2 second pauses)
225x2
225x2
225x2

Glute Ham Raises
bwx3
bwx3
bwx3

Landmines
45x6/6
45x6/6
45x6/6

30 Minutes of Stretching

Comments: Not quite as achy as yesterday but still feeling it in my hips, knees and lower back. I increased number of reps to warm-up on snatch grip high pulls to what I did three weeks prior and this was the best and easiest these have felt. Took my time with hatfield squats and these were easy as well. I was mostly assessing how my left knee and my hips were doing. Pause squats were super easy, could have sat there in the hole all day. I went over to Ironmill to finish up. Accidentally did an extra set of glute hams. I’m still fine tuning the setup and I think I found the best one yet because my hamstrings were on fire. After that, I did last week’s work for landmines by mistake instead of the deload plan but it was easy so no harm no foul. Good bit of stretching after that.

February 3, 2015 – Week 12, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
185x3
185x3
185x3

One Arm Kneeling Landmine Presses
+45x3/3
+90x3/3
+90x3/3

Parallel Bar Dips
bwx8
bwx8

Band Pull A-parts
MMBx12
MMBx12
MMBx12

Paused Floor Skull Crushers
95x12
95x12

Band Scapular Retractions
SBx12
SBx12
SBx12

27 Minutes of Stretching

Comments: Everything aches. Knees ache, elbows ache, shoulders ache, back aches and hips ache. Essentially strict pressed the first set of warm-ups on log until my knees wanted to cooperate. Right shoulder is tight and feeling the log pressing, even when in the log is in the racked position. I feel my dip under got better with each work set. I was planning some additional warm-up sets for landmine press but the first set felt so easy I just went right into the work weights from there. Not super easy so perhaps I should have done another set beforehand. Moved right into dips, shoulders and just felt tight but the movement was easy. Made quick work of pull aparts before going into paused triceps. A little jarring without the chains but still good. Finished up with more bands and stretching.

February 1, 2015 – Week 11, Day 4

Dynamic Warm-ups

Front Squats
45x10
95x5
95x5
135x3
135x3
185x1
225x1
275x1
315x1
315x1
315x1
315x1
315x1
315x1

3” Block Pulls
135x5
135x5
225x3
275x3
315x3
365x1
405x1
445x1
485x1
Added Straps
525x5

Deadlifts (straps)
455x3
455x3
455x3

Meadow Rows
+90x3/3
+135x2/2
+175x5/5
+175x5/5
+175x5/5

Farmer’s Walk (turns at 75’)
200xpick
200x150’ in 23.30 seconds
200x150’ in 23.27 seconds
200x150’ in 23.28 seconds

Dumbbell Hammer Curls w/ Fat Gripz Extreme
55’sx6
55’sx6
55’sx6
55’sx6

Kneeling Pulldown Abs
130x10
130x10
130x10

31 Minutes of Stretching

Comments: My body is craving a deload at this point. Worked out at Ironmill but couldn’t figure out how to get music on so it was just me and the weights for a soundtrack this session. Tried doing lighter weight warm-ups on front squats followed by singles leading up to my working weight. I don’t think it would have mattered how I warmed up today as they didn’t feel so great. Still moving as fast as possible but the weight felt heavy this week. Very frustrating, almost took my head out of the workout. Bad thoughts brewing going into block pulls and how things felt wasn’t helping. May warm ups here felt substantial and usually the weight moves like a joke. I think banging my shin with a plate got me mad enough to get my head right. Worked up the goal weight and made a solid effort. I think this wasn’t my best day but I feel I still had some reps left if push came to shove . Pulls from the floor for speed after that. Not outstanding but better than I expected. Still feels horrible getting the weight moving. First set of Meadow rows felt off but found my groove and made short work of it. I felt my turns sucked, were sloppy on farmer’s walks. Color me surprised when reviewed the video and found that all my sets were faster than my fastest the week before. Good thing I’m timing these now. Cutting down on reps for curls made my arms very happy haha. Finished up with easy ab work and a lot of stretching.