April 29, 2015 – Week 10, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
155x5
155x5
245x3
245x3
335x1
335x1
425x1
475x1
525x3
525x3

Glute Ham Raises
bwx6
bwx6
bwx6

Yoke
400x30’
400x30’
490x30’
580x30’
670xpick
760xpick
850xpick
850x30’ in 9.09 seconds
790x40’ in 9.87 seconds
660x60’ in 11.76 seconds

Keg Over Bar (57”)
295x5
295x5
295x5
295x5

28 Minutes of Stretching

Comments: It continues. Lowered weight a bit on hatfields as this is the final stretch. Did my best to stay upright on these. Not too bad, even with the soreness in my lower back and tight shoulders. Glute ham work started off poorly; the footpad slid as I was starting the set. I had tightened it but I guess not enough. I knew these would be tougher with how fatigued my posterior chain is but luckily the reps got better each set. Headed home for yoke and keg work. Did the same thing as last week for warming up, just with more weight. Knees were a bit wary on the picks but I knew I wouldn’t have issues moving. I felt much more solid this week on the runs but it appears that last week is still with me as my times were about one second slower than last time. Granted, two of the sets were with more weight but not enough I’d think to slow me down that much. Keg over bar was not something I was looking forward to. Last week’s 4x4 with the heavy keg was hard enough when I was somewhat fresh and I was going to be doing 4x5 with a fatigued lower back. Heavy breathing kicked in after the second set. Also had to go to the lap technique much earlier in the session as I knew I was going to start ramming the keg into the crossbar if I kept trying to pop it from my hips immediately after I pulled it up with my left arm. After rep four of the last set, I got what felt like an intense headache at the base of my skull. Maybe an exertion headache? Went on to load the final rep and I was just completely destroyed; sweating profusely with labored breathing. I put away all the weights and stretched.

April 28, 2015 – Week 10, Day 1

Dynamic Warm-ups

12” Log Clean and Jerks (1 clean)
90x5
90x5
120x3
120x3
150x3
150x3
180x1
205x1
230x1
255x3
280x2
305x1 PR+5lbs

12” Log Jerks
245x4
245x4
245x4
245x2

Super Set: Plate Front Raises/Incline Facedown Inverted Dumbbell Flyes
100x8/25’sx15
100x8/25’sx15
100x8/25’sx15

Parallel Bar Dips
bwx5
bw+45x3
bw+75x1
bw+120x5
bw+120x5
bw+120x5

Band Pull A-parts
MMB+MB+mMBx12
MMB+MB+mMBx12
MMB+MB+mMBx12
MMB+MB+mMBx12

Decline JM Presses
100x3
140x3
190x8
230x6
230x6
230x6

Band Scapular Retractions
SB+AB+LBx12
SB+AB+LBx12
SB+AB+LBx12

31 Minutes of Stretching

Comments: This week is picking up where the last one left off; kicking my butt. My entire back was sore and even warm-ups with the log felt awful. My first work set felt crushingly heavy and I was worried I was going to black out right there. I did my best to stay calm and focused and got the triple. Upped the weight and went for a double. Didn’t feel quite so bad on my chest but it was not smooth on the second rep. Going for another PR single. I know I had this in me last week but with the massive soreness, I wasn’t so sure today. Everything went right as it rolled up to my chest and I knew it had to go up. My lower back was just shot at this point and I had to force myself to pick up anything I had on the floor to put away haha. After this, it was back to the rack for more log work. Cluster sets with short rests but for more reps. Felt good at the start (no issues with lower back pump) but the doubled reps took its toll and I was stopped midway through a fourth set. More reps on the plate raise, lower back got a workout with the strain from having the weight out in front of me like that. Toughest the dips have felt so far. Kept tension the same for band pull aparts as I knew it would be tough with how my upper back was feeling from all the eccentric lat work. I felt the decline JMs in my triceps a bit more this session. I might need to wear my wrist wraps because it did bug my right wrist. Kept tension the same for scap work too for the same reason as pull aparts. Lots of stretching and recovery burritos.

April 26, 2015 – Week 9, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
145x5
195x3
245x3
Added Pauses
290x1
330x1
330x1
330x1
330x1
330x1
330x1

Deadlifts
135x5
135x5
225x3
225x3
315x1
315x1
405x1
455x1
505x1
Added Straps
555x1
605x0

2” Platform Deadlifts
480x4
480x3
480x1

Farmer’s Walk
205xpick
255xpick
290xpick
290x80’ in 20.72 seconds (turn at 40’)
255x120’ in 23.86 seconds (turn at 60’)

Pulldowns (5 second negatives)
160x6
160x6
160x6
160x6
160x6

12” Log Curls
105x8
105x8
105x8
105x8

Kneeling Pulldown Abs
190x12
190x12
190x12

30 Minutes of Stretching

Comments: Still some soreness in the muscles around my ribcage. As tough as this week has been, I felt I could still get everything done. Started out the day at Max Fitness. Front squats upped a little and they are getting better. Still grinders but not as bad. Happy about this as I was concerned that the sciatic issues on my left side would mess this up. Deadlifts were not the best. I felt slow on most of these pulls. Right hamstring started acting up when I did 405lbs. Strapped up earlier than I would have liked but I didn’t want to chance it. 605lbs stalled just above mid-shin. Legs were locked but my back and hips could do no more. Disappointed and very hard to come back from a deadlift miss (at least for me). Got to keep going, just one lift, won’t ruin the last 23 weeks of work in one lift. Deficit pulls after that. Slow here too and my lower back was feeling every single lift. I was glad when these were done. Maybe doing the strapped in pulls as opposed to the rip-n-grip through me off a little. Cleaned up and headed home to do farmer’s walk outside. More picks this time. I’m horrible at them and they take a lot out of me. Slow pick for 290lbs but my grip felt solid. Not very speedy and my turn was very slow. Next set was done as soon as I was able to get the plates off. Obviously a bit faster but still not the best. Drank a shake and then went to the Y for the remaining work. The weight for the pulldown wasn’t much but the slow eccentric stuff is definitely going to hurt in a day or two. Log curls felt nice, almost rhythmic with the way it rolled up and the weights clanged. Continuing to add weight for abs. Stretched and called it a day. This week kicked my butt.

April 24, 2015 – Week 9, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
80x5
80x5
110x3
110x3
140x1
170x1
200x1
230x2
230x2
230x2
230x2
230x2

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
235x3
285x1
325x5
325x3
325x1

Overhead Rope Extensions
120x12
120x12
120x12

Neutral Grip Pull-ups
bwx3
bw+25x6
bw+25x6
bw+25x6

31 Minutes of Stretching

Comments: I’ll admit, energy was a bit low this session. Previous two workouts this week have been brutal. My guts and the muscles in my ribcage feel sore and that hasn’t happened for a while. Laughing has hurt the past two days haha. On push press, I tried to make it a point of engaging my hips into the drive. My friend Mike Mastell had recently put up an article on the log press and the one cue that stood out was about not just using the leg drive. I need to change how I think about it not as leg drive but lower body drive. I had noticed it the week before my deload that my best reps were the ones where I used my hips. Slightly longer rests on these sets. Not hard but not super-duper easy. For this session, the only thing I knew would be trouble would be the close grip bench stuff. I ended up having to wait a bit for a bench that I fit on. It felt heavy and I was kind of surprised I actually got past three reps on the first set; granted I did air hump the last two. Then I misgrooved the last rep of the second and just barely managed to save it. I was very happy the single was the only thing left haha. Then it was the overhead rope extensions. Much like the changing of the leaves signaling the beginning of Autumn, these let me know the cycle and session are coming to an end. Not bad, just accumulation of fatigue made it go from walk in the park at the start to almost hitting the wall at the end. Added weight to pull-ups. I felt it was enough weight added that I should do a brief warm-up with no weights just to be safe. They felt good, no issues with my biceps. A good bit of stretching to end the session and then home to eat two large carnivore pizzas.

April 22, 2015 – Week 9, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
155x5
155x5
245x3
245x3
335x3
335x3
425x1
425x1
515x1
575x1
575x6 PR+30lbs & 2 reps

Glute Ham Raises
bwx6
bwx6
bwx6

Yoke
390x30’
390x30’
470x30’
560x30’
650xpick
740xpick
830xpick
830x30’ in 8.08 seconds
790x40’ in 8.93 seconds
650x60’ in 10.77 seconds

Keg Over Bar (57”)
295x4
295x4
295x4
295x4

31 Minutes of Stretching

Comments: The heavy week continues. I was nervous about parts of this workout (hatfield squat and keg work). Upper back still very sore from yesterday. Quite a big increase in the weight for the squats. I wanted to make sure I was plenty warm before I went for the big weight set. I knew there would be no issue with the single; reps would be interesting. Made sure I had spotters for that one, just in case. First time actually beating an old PR on these. Felt fine on my legs and lower back but really punishing on my thoracic spine muscles as it really wanted to crush me. Moved on to ghrs (which were easy) for some more hamstring work before heading home for event training. I tried warming up with yoke a bit differently this time. I did some short, light runs and then did my picks. I was noticing that my first actual runs were generally my slowest so I was hoping this would fix that. The flex in the yoke was very noticeable this session. With how my last pick had felt, I knew this was going down but I feel I was pretty wobbly on my heavy set. Per usual, slow on the start and able to pick up speed. I was not looking forward to keg work. Heavy keg is quite a different animal from the light keg and doing them with short rests is very tough. I took my time as I know my setup is not the most idea to work on a speedy return and load. Most of the reps went over well but fatigue in my lower back and hamstrings were hitting hard by the last set. I had to lap the keg for the last two reps. I rushed the last one and that caused me to have to redo it. My hamstrings were cooked by the end and I got my weights away and in the garage just as it started to rain.

April 21, 2015 – Week 9, Day 1

Dynamic Warm-ups

12” Log Clean and Jerks (1 clean)
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
260x2
280x2
300x1 PR+5lbs

12” Log Jerks
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x1

Super Set: Plate Front Raises/Incline Facedown Inverted Dumbbell Flyes
100x6/25’sx15
100x6/25’sx15
100x6/25’sx15

Parallel Bar Dips
bwx3
bwx3
bw+45x2
bw+45x2
bw+80x1
bw+80x1
bw+115x5
bw+115x5
bw+115x5

Band Pull A-parts
MMB+MB+mMBx12
MMB+MB+mMBx12
MMB+MB+mMBx12
MMB+MB+mMBx12

Decline JM Presses
45x5
95x3
145x8
185x8
225x8

Band Scapular Retractions
SB+AB+LBx12
SB+AB+LBx12
SB+AB+LBx12

25 Minutes of Stretching

Comments: Things are starting to get serious. First up was working up to a top double with clean on the log. I think the last time I did a log clean, it was almost a year ago and I only worked up to 255lbs. I took my time here as I wanted to make sure I got everything down right. I wore a shirt with a decal on it so that I could know when I had the log in the right spot before rolling it up my chest. The cleans were good, and I had been concerned these would be stressing my biceps. First rep of each double went up fast with the second rep being a bit more of a struggle. Honestly, nothing new for me. Again, I need to watch my breathing and try not to be so nervous hitting these weights. I truly thought I could do a double with 300lbs but just not there today. At least I finally got it for single (with a clean) after all these years haha. After this, it was back to the rack for more log work. Cluster sets with short rests until I couldn’t hit the required reps. Not sure if it was to be doubles or triples here but I went with doubles. It took me a few sets to find my legs though. Change made with the superset; heavy plate raise for low reps and then facedown inverted flyes. Much easier than the other superset haha. Dips are still shaky but strong. Shoulders felt very tight but understandable with all the log press work. I did a few more warm-ups to try and get me ready. Increased tension for pull-aparts. May end up increasing it again before the end of this cycle. Decline JM presses were a bit strange. I wasn’t sure if these would be weaker or stronger than regular version and with the movement, I thought it would be the former. The warm-ups seemed to indicate this too but once I started my “work sets” that changed and I had to make bigger jumps to actually hit a decent weight. The movement is still weird but I believe this is stronger than the regular style although I don’t feel it in my triceps as much. Increased tension for scapular retractions and it felt similar to last week. Increased band tension on scapular retractions quite a bit considering how last time it felt like no change. This is a good tension but like the pull-aparts, I may need to increase it as well. This was a long session.

April 19, 2015 – Week 8, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
245x1
245x1
245x1
245x1
245x1

Deadlifts
155x5
155x5
245x3
245x3
295x1
335x1
390x1
390x1
390x1
390x1
390x1

Farmer’s Walk (turns at 55’)
145x110’
145x110’

One Arm Cable Rows
90x12/12
90x12/12
90x12/12

EZ Curl Bar Curls
65x15
65x15

Kneeling Pulldown Abs
120x12
120x12
120x12

32 Minutes of Stretching

Comments: Did some more yard work yesterday as well as going for a nice long walk. Lower back felt a little sore so I wasn’t too sure how I’d feel. Felt good on front squats, could have took a nap in the hole with this weight. Didn’t feel my lower back at all with the deadlifts. Happy that this felt easier than 375lbs did last deload. The weights kind of “floated” to lockout rather than me having to really put the effort in to do so. Tested out some gear (squat briefs and a canvas suit) for the possibility that I might need it in the future. Painful getting the stuff off my legs. Headed home for light farmer’s walk work. Perhaps I should have done a pick to warm-up as the first set was tougher than I’d like to admit. Second was much better (thankfully). Went to the Y to finish up the day. Something going on with my left shoulder/upper back on the rows. Only popped up when I did over 10 reps. Probably nothing, just need to relax. Curls, abs and stretching to end the week.

April 17, 2015 – Week 8, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
85x5
85x5
125x3
125x3
150x1
175x1
200x1
200x1
200x1
200x1

Close Grip Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
235x5
235x5

JM Presses
100x8
100x8

Neutral Grip Pull-ups
bwx3
bwx3
bwx3

24 Minutes of Stretching

Comments: Super deload sessions this week. I say because I was told I had to use up my personal days this week or lost them so no work for most of this week. Spent yesterday weeding the garden and going for a walk on top of watching shows and reading books. Tried on my deadlift suit this morning just to make sure it still fit. If anything, I’m thinner from when I last used it. Hips are still achy and hamstrings are still tight. Some upper back soreness but I think that was more to do with yard work than actually recovering. I’ll be doing more of it tomorrow. Low key on this workout and I think I did a much better job this time with push presses. Just felt a little heavy on my shoulders but the weight went up well. Bench felt heavy on my wrists and I’ve come to accept that with this closer grip style. JM work was quite easy after that. Had to improvise the pull-ups as both stations were in use. I made it work. Little bit of stretching to finish it up.

April 15, 2015 – Week 8, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
135x5
185x5
225x3
275x3
315x1
315x1
365x5
365x5

Glute Ham Raises
bwx3
bwx3
bwx3

Yoke
230xpick
320xpick
410xpick
500xpick
500x60’
500x60’

Keg Over Bar (57”)
240x3
240x3
240x3

33 Minutes of Stretching

Comments: It is almost mind-boggling how stiff and tight my sacrum and hips are this week. Much like last deload, hardest sets were the first sets. I tried doing the hatfield squats out of the tiered rack at Max Fitness and I’m not sure if this is a better option than what I had done last week with the other rack and the mats. May need to play around with it. The weight felt somewhat heavy on my back and my knees were kind of achy. Glute ham raise work was good, just some discomfort in my lower thighs from the pad but nothing major. Headed home to do event work. As before, it can be tough to do yoke without being agitated. Compared to last time (though that was for a longer distance) both sets were fairly close in comfort and effort. I had to deviate a bit on keg as the lightest one I have now is 240lbs and the plan was to do something much lighter. I can still do this weight all day but I paced myself and took it slow. Probably for the best as the keg had just been fixed up and was filled with insulation foam and that was a bit messy. Additionally, the weights I was using to keep the yoke planted were getting in the way of the loading. I will say that having to slow myself down allowed me to analyze the lift as I was doing it. While the gloves protect my hands from the random cuts I usually get, my left hand is slipping on the load and I’m putting a lot more pressure on my left thumb to keep it in place. I may need to ditch the gloves then if it will hamper me in the long run. After that, I had to do a ton of stretching with a lot of it focused on my hips, glutes and hamstrings.

April 14, 2015 – Week 8, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
200x3
200x3
200x3

Super Set: Incline Facedown Barbell Front Raises/Incline Facedown Inverted Dumbbell Flyes
25x14/15’sx14
25x14/15’sx14

Parallel Bar Dips
bwx6
bwx6
bwx6

Band Pull A-parts
MMB+mMBx12
MMB+mMBx12
MMB+mMBx12
MMB+mMBx12

Band Scapular Retractions
SB+MMB+mMBx12
SB+MMB+mMBx12
SB+MMB+mMBx12

29 Minutes of Stretching

Comments: Deload week has come again. No agitated lifts. Knees ached warming up on the log and right shoulder was tight. On the work sets, it got easier and I was able to throw the log up with greater power each rep. I started out deliberate and was able to be more brutal each set. Light stuff for the facedown superset. Good pump in my back, almost pleasant at this intensity. Moved on to dips right from there and shoulders and pecs were quite tight the first set but I felt weightless holding myself up. Got over the tightness the other sets and it was like I lifting nothing. Band work after that went well and then did a good deal of stretching for my hamstrings, glutes and hips.

April 12, 2015 – Week 7, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
135x5
185x3
225x3
Added Pauses
275x1
325x1
325x1
325x1
325x1
325x1
325x1

18” Rack Pulls
135x5
135x5
225x3
225x3
315x1
405x1
495x1
Added Straps
560x1
605x1
665x1

2” Platform Deadlifts
135x3
225x1
315x1
410x1
470x1
530x1

Farmer’s Walk (turns at 55’)
210xpick
260xpick
260x110’ in 25.02 seconds
260x110’ in 22.81 seconds

One Arm Cable Rows
140x12/12
140x12/12
140x12/12
140x12/12
140x12/12

EZ Curl Bar Curls
90x15
90x15
90x15
90x15

Kneeling Pulldown Abs
180x12
180x12
180x12

30 Minutes of Stretching

Comments: Today was little tricky to coordinate to get everything in. Very much appreciated the day of sleep and again looking very much forward to the deload week. Started out the day at Max Fitness. Front squats are still tough but these went much better than last week for me. Upper back was aching though and I don’t blame it with the workload at this point. Back was feeling it for rack pulls. Not as fast coming off the pins as the past two weeks but still moving the weight. I was supposed to use a little more weight for the second working single but I wrote it down wrong. Last one was the toughest single so far this training cycle but even with the struggle, I think a double is possible. Very close to my best rack pull from this height and I should hopefully pull a bit more when the bar is on blocks and I’m using a suit at the show. Deficit pulls after that. Not as quick as last week but still pretty fast. Right knee ached but I expected that here. Slowed down a bit with the last single but I’m still going strong on the double overhand work here. Cleaned up and headed home to do farmer’s walk outside. Picks felt goodish (the first was easy, the second not so much) so I expected to make quick work of the runs. I didn’t respect the weight and paid for it. I didn’t chalk up my hands for the first set and with the powder coated handles, my grip was slipping before I reached the turn. Forced me to slow down a lot to keep the handles from bouncing out of my grip. I chalked up my hands for the second run and it was a ton better and easier. Finally, it was over to the Y to finish up the session. More weight with lots of reps on one arm cable rows followed by more reps on curls and abs. Felt good to stretch after all that.

April 10, 2015 – Week 7, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
75x5
105x5
135x3
165x3
195x1
225x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
310x6
310x4
310x2

JM Presses
170x8
170x8
170x8

Neutral Grip Pull-ups
bw+15x6
bw+15x6
bw+15x6

28 Minutes of Stretching

Comments: Felt ok this workout. I think knowing the deload week is coming is made this session easier on my mind. Right knee was a bit achy but I expected that with how it has been the rest of the week. Not an issue with actually moving the work set weights though. Similar to last week, some reps felt great and others felt just ok on push press. The best sets were the ones that I got my hips into it. The weight is manageable enough that I can notice things before starting the lift, like that I appeared to be more inflexible on my right side in the rack position. Took a longer in the warm-ups to feel ready on close grip bench then I would have liked. Last warm-up didn’t feel super heavy like last week so I knew I was going to have a good time. If I had to, I think I had rep in the tank for the first two sets and at least a triple for the last one. Elbows ached on some reps during JMs. Weight feels fine and I still like the way they work my triceps. Added weight to pull-ups. The pull-up station that I normally use was in occupied so I had to lift at the assisted pull-up/dip station for the first two sets. Have to be more controlled there since the space is confined and if the weight swings forward, it hits stuff. Luckily, the other station freed up so I could do the last one there. Felt just a little tougher than last week. A good bit of stretching to end the session.

April 8, 2015 – Week 7, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
155x5
155x5
245x3
245x3
335x1
335x1
425x1
475x1
525x2
525x8

Glute Ham Raises
bwx6
bwx6
bwx6

Yoke
415xpick
505xpick
595xpick
685xpick
785xpick
785x60’ in 17.16 seconds
785x60’ in 14.91 seconds
785x60’ in 15.13 seconds

Keg Over Bar (57”)
240x6
240x3 (keg broke)
295x6
295x3

31 Minutes of Stretching

Comments: A bit more organized this time with what I was doing. Started out at Max Fitness. I was hoping to try a different rack but it was in use so I went with the one I used last time. I put down some mats to match the block of wood to make the floor flat and that worked like a charm for the Hatfield squats. I was definitely cautious with how my knee was feeling. It was actually bothering me more to unrack then to actually squat so once I got that sorted out, I was golden. Tough but not as hard as it was last week. I feel like this bar pitches me forward more than the one I use at the Y. Moved on to ghrs and they felt great. Easiest these have felt in a long while. Home for the ugly stuff. Again, watched the knee when I picked up the weight on yoke. I thought I had left my belt at the gym and I had to improvise (until I found it for the last set). Regardless, it reminded me of something I was told when I had gone to compete at the Pro/Am in Louisiana. I had forgotten to pack my moving event shoes. I was questioned if I was truly trying to turn Pro as it was something I could have prevented. Rattles in my head time to time. No excuses. First run of yoke started off slow but I picked up speed near the end. Felt my speed was very good on the other two working sets. Definitely noticing the yoke flexing as I pick up the weight with the single crossbar. Keg loads started out good. First time using my gloves on this and it seemed to work fine and protect my hands more. I was making it look stupid easy and barely breathing after the first set. Some gravel was spilling out of a crack in the wood top but I kept going. Then the top broke off on the third rep of the second set and the gravel just poured out of it. I believe I can fix it this weekend but I didn’t have the time and stuff to fix it mid workout. Only options were to use the sandbag or go with the heavy keg. I went with the heavy keg. I wasn’t able to get the required reps but I put in work. Loads of stretching afterwards.

April 7, 2015 – Week 7, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
260x1
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x1

Super Set: Incline Facedown Barbell Front Raises/Incline Facedown Inverted Dumbbell Flyes
45x14/25’sx14
45x14/25’sx14
45x14/25’sx14

Parallel Bar Dips
bwx3
bw+35x3
bw+70x3
bw+105x6
bw+105x6
bw+105x6

Band Pull A-parts
MMB+MBx12
MMB+MBx12
MMB+MBx12
MMB+MBx12

Incline Triceps Extensions
95x3
125x3
145x11
145x9
145x8

Band Scapular Retractions
SB+AB+MMBx12
SB+AB+MMBx12
SB+AB+MMBx12

31 Minutes of Stretching

Comments: I knew I’d probably be a bit beat taking one less day rest from the last workout of the previous week. I thought maybe I was wrong when the last warm-up up really quick. Right shoulder was tight and right knee was sore from the bobble on farmer’s walk Sunday. I got in some good reps but I knew my sets were numbered. Missed the last rep at the midpoint. More reps on the facedown superset. The first set was almost manageable so it hurt even more when it went back to being painfully tough the other two sets. Neck was tight the rest of the workout. Dips are still shaky but strong. Weight pendulum makes it hard to stay stable and push fast. Still felt better than last week though. Probably should have gone up in tension on pull-aparts. Energy was definitely low on the triceps extensions but I still left some reps in the tank on each set. Increased tension for scapular retractions and it felt similar to last week. Just a bit odd pulling against three bands. Stretched (especially hamstrings) to end the day.

April 5, 2015 – Week 6, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
135x5
185x3
225x3
Added Pauses
275x1
325x1
325x1
325x1
325x1
325x1
325x1

18” Rack Pulls
135x5
135x5
225x3
225x3
315x1
405x1
495x1
Added Straps
560x1
605x1
650x1

2” Platform Deadlifts
135x3
225x1
315x1
410x1
460x1
520x1

Farmer’s Walk (turns at 60’)
205xpick
255xpick
255x120’ in 24.58 seconds
255x120’ in 23.90 seconds

One Arm Cable Rows
130x12/12
130x12/12
130x12/12
130x12/12
130x12/12

EZ Curl Bar Curls
90x12
90x12
90x12
90x12

Kneeling Pulldown Abs
170x12
170x12
170x12

27 Minutes of Stretching

Comments: Today did not start off well. Lower back was already a bit tight from traveling yesterday. First time at Iron Haven and I was there about 15 minutes before my friend was to be there to let me. After waiting 45 minutes, I went home and messaged that I was going to try something else. Turns out I had gone to the old address so I ended up having to drive back out there. Started off with paused front squats. Never used a monolift for squatting before (usually because I’m too tall) but I did this time. I just walked out the weight anyways. Grinders every single one. Maybe using the foreign setup through me off but I got it done. Did the same warm-ups for the rack pulls. These went well, first two working singles went up much smoother than last week. I had some hesitation from the weight coming off the pins on the last one but it went up with authority and was better than last week. Deficit pulls followed. Good speed, still doing them double overhand. I did feel like my legs were locking out a little too earlier. Outside for farmer’s walk. Gravel parking lot made things interesting. Felt like my hamstrings were getting a harder workout. I did a bit more weight than planned as the plate math was just easier. Much like last time, I felt slow the first set but the turn went well. The second set started off much faster but the turn screwed me up and my right leg slipped. Forced me to slow down to get my footing and control of the implements again. Still not where I want this and this turning business is frustrating. Got to keep at it. Back inside for loads of reps with the one arm cable rows. Increased the reps for biceps as well. Finished up with abs and some stretching.

April 3, 2015 – Week 6, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
75x5
105x5
135x3
165x3
195x1
225x1
250x1
250x1
250x1
250x1
250x1
250x1
250x1
250x1

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
305x6
305x4
305x2

JM Presses
165x8
165x8
165x8

Neutral Grip Pull-ups
bw+10x6
bw+10x6
bw+10x6

28 Minutes of Stretching

Comments: Knees were super achy going into this workout. It was to be expected with the bump up in weights for hatfield squats and yoke on Wednesday. Took a while for the blood to get flowing in the joints. No weird calf muscle tightness so that was good. My right pec tightened up something fierce unracking my last warm-up. Kind of the opposite of how it felt last week on push presses as the weight felt fine on my chest and shoulders but was a bit slow on the lockout. I didn’t feel like the weight was going out in front of me either. Like last time, the last single was the best. Probably because I know the sets are done. Had to go to the upstairs section for the rest of the workout as the only bench I can use downstairs was in use. I mean, it is the same bench setup upstairs but it feels different. Possibly just a mental thing. My right shoulder and pec were tight doing warm-ups and my last one felt unreasonably heavy. Lots of slop on the benching but I got the reps. Triceps felt like pistons as I was able to keep grinding out the lifts. Definitely harder than last week. JM presses after that. Elbows ached but the weight was good and I still like how these feel. Added another rep each set for the pull-ups. About the same until the last rep of the last set where I started to feel a little fatigue in my arms. Stretched and called it a night.

April 1, 2015 – Week 6, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
155x5
155x5
245x3
245x3
335x1
335x1
425x1
475x1
515x2
515x8

Glute Ham Raises
bwx6
bwx5 (miscounted)
bwx6

Yoke
395xpick
485xpick
575xpick
665xpick
765xpick
765x65’ in 16.89 seconds
765x65’ in 16.24 seconds
765x65’ in 15.47 seconds

Keg Over Bar (57”)
240x6
240x6
240x6
240x6

30 Minutes of Stretching

Comments: This workout had to change with the issues from the last few days. New training but with old places and equipment haha. Went right over to Max Fitness to start out the workout. I’m going to need to tweak the setup for hatfield squats when I train here with the power racks being different. Hell, the ssb bar is a little different too. I think my stance was forced to be a bit wider than I would have liked as the rack I was using had a small wood block area added to it that is used to keep a bench from sliding when someone is using the rack for pressing. I didn’t like how it made my knees feel with the wider stance so I just grinned and bared it by walking over the block when walking out the weight and having my toes slightly on it. My entire midsection still beat from moving the equipment and my right hip still achy as well. I went a little heavier than recommended as the plate math was easier with the heavier bar. Hardest these have felt the entire cycle, feeling the grinders. I tried a different hand position for one of the reps and it didn’t feel good on my shoulders so I went right back to how I’ve been doing it. GHR felt great and it was good to get to do it on a true GHR again. Big difference in how the hamstrings get worked. I miscounted on the second set but these reps were easy. Headed home to do the strongman stuff in the street aka disturbing the peace. I feel my yoke is tougher than the ones I use in contest and the one I had been using. The single cross bar means that the weight will oscillate up and down rather than shift side to side slightly. I got used to it after a set and improved my time by over a second by the end of it. Cross bar really digs into my upper back. Keg went well. Used a piece of foam and two pine wood planks as a crash pad. Keg has seen better days but it was used by Jenkins so that is good enough for me. I might need to wear gloves in the future to keep the one end from cutting up my hands so much. I’m getting used to the breathing heavy aspect. Massive lower back pump on the last set. Pain in the butt putting all the weights away but it felt good to train with the familiar again. Loads of stretching afterwards.

March 31, 2015 – Week 6, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x1

Super Set: Incline Facedown Barbell Front Raises/Incline Facedown Inverted Dumbbell Flyes
45x12/25’sx12
45x12/25’sx12
45x12/25’sx12

Parallel Bar Dips
bwx3
bw+45x3
bw+95x6
bw+95x6
bw+95x6

Band Pull A-parts
MMB+MBx12
MMB+MBx12
MMB+MBx12
MMB+MBx12

Incline Triceps Extensions
70x3
95x3
120x1
140x12
140x12
140x10

Band Scapular Retractions
SB+ABx12
SB+ABx12
SB+ABx12

26 Minutes of Stretching

Comments: With everything happening this past weekend, I knew I was bit exhausted mentally. Physically too considering having to move all weights and equipment in to my garage. The short of it was I wasn’t feeling my best. As last time, doubles until infinity but with more weight. With how the first two work sets went, I wasn’t expecting to do much more than that haha. But I just kept on going and pressing out the weights. My legs felt anchored to the ground but my base felt pretty solid and I was able to use my triceps and upper back to lockout the weight. Quite a few ups and downs on the sets as some sets felt like the last while others felt almost comfortable. The face down on an incline bench superset returned with a vengeance. Hard to tell if it’s tears or sweat by the third set. Dips were not so easy this time, I felt strong but the weight was rocking me and got me off balance a few times. Pull aparts are better but I may stick with this tension a bit more. Tried to do three sets with more weight than my top set last week on incline triceps. Almost did it but no more left in the tank by the end. Scapular retractions felt good, I think I’ll increase the tension next time. Stretched to end the day.