Kumite Classic - 05/23/15

I didn’t expect for this much time from my last contest to transpire. 364 days since my last contest. This was not planned mind you as I had every intention of competing at Maryland’s Strongest in November last year but some of my rib heads decided that this was the perfect time to become subluxated. Thankfully, coming back from this wasn’t as intense and humbling as “the back issue of Christmas 2013” but I knew I needed to put a mark in the win column. I handed over the keys to my training to strength coach Josh Bryant to get me back to the shape I had been in when I was having fun and not being injured. This involved 12 weeks of hard training to get back to form followed by 12 weeks of more hard training prepping specifically for this show. Those two intense cycles involved a lot of blood and sweat (no tears, I cry on the inside only) and lots of bitter pills to swallow. I was as ready as I was ever going to be.

It was a short drive this time as the show was just about 189 miles. This meant I could sleep in my own bed the night before but the negative side was having to wake up before the sun to get there. I spent the week getting used to waking up early to have it not be such as shock. It was one of my more restful pre-contest sleeps but I still kept waking up like every hour to check the clock, trying my best not to visualize the events in my dreams. This is only the second contest I have gone to without my father attending. My little sister filled in his role this time around. She was in charge of my life between 5:00AM and 7:00AM. The 3 hour trip was made in about 2 hours and some change (“I didn’t know I was going that fast Craig”) with me semiconscious and my driver on 4.5 hours of sleep, a fractured foot while contemplating whether the colors she sees are the same as the ones I see (grad students, am I right?).

We made it there no issues. The last time I was out near Pittsburgh, I had stated that the place smelled of “ash tray, cheeseburger and Vaseline”. It didn’t this time so way to go Pittsburgh, it only took you five years. Waited outside the place for a bit waiting for the guy to check us in. Turns out he was just inside the doors. Lardass class didn’t need to weigh-in as it wouldn’t come down to a tie [foreshadowing intensifies] but I did anyway to see where I was at. Down to 267.4lbs. If half marathons were measures of weight, I’d be down a little over one. 13.2lbs, that’s how much less I weighed verses a year ago this day. I was 275lbs on the nose just two weeks ago and it wasn’t like I was skipping meals. As long as I’m strong I guess. The strongman area was over near the center stage where there were small children doing martial arts and figure competitions. Lots of little gis (don’t know if they were karategi or judogi), lots of tanned exposed buttocks. Also a bunch of kids singing with two adults dressed as a cat and a dog playing air guitars. 9 competitors in the heavyweight class; I knew three of them from previous shows (and they were good) and the others were unknown quantities. Warmed up and rules meeting were done and after two trips to the restroom to evacuate my fear, I was ready(ish).

The first event was log clean and press. New equipment, 275lbs with 60 seconds to get as many reps as possible. Slightly more than the planned 270lbs. Only one clean needed ( #YOCO) but I knew I would need to make multiple cleans to get as many reps as I could. Now, I’m marking the log as 12” but really, it was 12.75” but much like an aspiring fashion model who is just under 6’, I’ll be damned if I’m marking it as 13”. Out of the past 26 weeks, I’ve only done the cleans the last four weeks but it came back to me no problem. So much overhead log work that I knew that I wasn’t going to bomb on this. I got in most of the warm-ups that I wanted. I setup and got difficult double and put the log down to catch my air. Recleaned the log and got another rep and tried for a fourth but just not going so I put the log back down to breathe again. Repeated for another rep. I had five seconds left and I tried to get one more but rushed it and missed (it wasn’t going to be good in time anyways). Even with just the four reps, this was one my best overhead lift performances in a contest. This result tied me for fourth.

Up next was yoke. 800lbs implement with a 40’ course and a 60 second time limit. It had been 50’ but it was shortened as the yokes where sliding and there just wasn’t enough stopping room to allow for the advertised course distance in the allotted space. In past write-ups, I always seem to forget something important for yoke, but not this time. I made darn sure everything was packed two days before. Normally, there aren’t usually issues with the yoke for me other than “oh lord, it is heavy” and “why am I doing this” thoughts as I’m walking with the burden. The yoke didn’t go to my level, as in, I was too tall for the ride. It was Hershey Park all over again! The yoke only went to 10 when I needed it to go to 11. Now, the yoke I train on is a wobbly mess so the weight itself shouldn’t be an issue when moving. The pick was a good 3” lower than I’m comfortable with. This is strongman so no point in complaining. My worry was just no drops as I knew if I did, it would kill my chances and the inevitable slide would cost me even more time. I had missed warm-ups using the restroom (these nerves just kill me) and I had to improve my chances by getting in a pick with the lightweights 700lbs (it felt like death) so that 800lbs wouldn’t just kill me outright. The strain, it was real as I held my breath to stay tight. The yoke crossbar was new, slick and thick so I was even worried that going too fast would cause it to slide off my back, even with chalk. Smooth and steady but never felt comfortable enough to pick up speed. I finished with no issues (I did semi-passout after I finished) with a time of 12.20 seconds. Not the best time considering training but considering the circumstance, it was a valiant effort that got me a 5th place finish.

The third event was the farmer’s walk. Implements loaded to 275lbs with an 80’ course involving a turn at 40’ and a 60 second time limit. As with yoke, the course was shortened. Not really an issue as the turn was what was going to kill people, not so much the distance per se. Initially, it was going to be two lanes but that was going to require hairpin turns with very long implements. The change was made that both competitors would use both lanes, going around like a track in NASCAR (vrmmm noises optional). This would allow for a greater turn radius. I was concerned there would be a pile-ups haha. No doubts in my mind on this, just came down to was I going to be the fastest. I was plenty warmed up from the yoke so I just did some circles with the empty implements and did a pick and hold with about 90lbs less just to feel how it sat in my hands. Whistle blew and I was off. All the training went to use, all the minute adjustments paid off. A near perfect run for me. I held the farmer’s for a little bit at the finish before dropping them with swagger intended. I wanted to do some showboating as this was a good event for me. I finished with a time of 16.30 seconds for first, almost two seconds faster than second place.

Next was max 18” deadlift. Opening weight of 500lbs, allowed three attempts on a rising bar. 50lbs jumps, miss one and you are done. Straps, suits and gypsy tears allowed. I was tied for second at this time and I needed to put in a hell of an effort here to stay afloat. Deadlift events are the bane of my existence (Conan’s wheel is dead to me so it don’t count). My deadlift training for this event had been going well until the last four weeks as the cumulative toll was finally due and I had beat my back into Bolivia. My training for this had been if the idea that my gym work would be tougher than the event setup. Stiff bar from pins in the rack with no suit with the hope that the contest would have the setup be bar on blocks. For comparison sake, my best from the rack is 675lbs while my best from blocks is 700lbs. Most people don’t get anything out of a suit from this far off the ground but since it is still a fair bit below my shins, the suit adds at least 50lbs and I need every pound when it comes to deadlift. My sister thought I looked ridiculous in my black Viking diaper. I had a plan but I wasn’t sure if had the strength to execute it. My last warm-up was 515lbs with loose straps and it felt fine enough that I decided to go with the plan. Opened up with 650lbs with the straps tight. Sharp pain in my testicles when I stand up and the only way to alleviate the pain is to either flexed my glutes or stay bent over like an old man with a hunched back. It went up quick but it felt heavy. Hard to remember how the suit feels as I know the weight is still going to feel heavy but it will move quick. I had the straps pulled even tighter for 700lbs. I may not be able to have children from how tight this felt. Same result as 650lbs and I asked for immediate assistance with getting the damn suit off. I knew I had to get 750lbs to stay alive. Straps pulled even tighter. Probably sterile now. It moved slow and I had to hitch that thing up for a lockout. Good lift and again begging for someone to take the straps down. Granted, first place pulled an easy 850lbs, I was satisfied that I did my planned weights. Ended up with a tie for third on this.

The final event was the keg load over bar. Bar set for 52” time limit of 60 seconds. Now comes the controversy and the foreshadowing that I was talking about. I was tied for second with two other heavyweights and we were all 3 points behind first, while fifth place was 5 points behind us. This was set as a 280lbs keg and it was how it started. Keg was filled with sand and wrapped in duct tape. Order was switched go last place first and first place last in the standings. Things started out well enough but then sand started to dribble out of the keg. Each time, they tried to reinforce it. However, much like many of Kenshiro’s opponents in Fist of the North Star, that keg was already dead. First of the second place guys went and on rep six, a large bit of sand fell out and then and even bigger chuck dropped out as he lapped rep seven. The promoter stopped the event and brought the heavyweights together. The choice was pretty much either have everyone do the event again with the 240lbs keg or scrap the event go with the placings by weight. At this point, I honestly had to preference. My abs and lasts were close to cramping and I was fighting to keep my nutrients down. The guy in fifth said he wasn’t doing it again (he had done an awesome 11 reps with the keg). I could tell that some of the other guys had no interest in going again either; from exhaustion or injury. The determination was then that the top four would go on the 240lbs keg against each other as the others were too far behind to really affect the placings. As I stated, I had no preference; I would do what I needed. I had sat on the porcelain throne prior to the event trying to calm my nerves. I recalled a write-up I had read from Dave Ostlund’s first World’s Strongest Man contest when he was trying to figure out how many points he needed on the stones to qualify. He ultimately decided to just win the stones as it was easier on him and let the others sort it out. This was the attitude I had approaching the keg. I was first to go out of the remaining four. I waited until the handlers were fully focused as this was going to be a repfest and any mistake could cost me. I started as my usual staggered grip for the first rep and then switched to griping the parallel side grips and just tossing the thing over. I had watched people before me do this and with the even distribution of the sand as opposed to the concrete I used in training, it was a viable and efficient option to implement, even with no training. I wasn’t going to lose here; I had done hundreds of reps with that keg. My thirteenth rep went over as time expired. I knew it was a good pace and it would be tough to beat. It held. I got first out of the remaining four but not really sure how that was overall for the event.

In the end, I got the “win” I was looking for. I placed second out of nine, behind Damien Hollis and ahead of Gabe Bonneville. A friend podium sandwich if you will. I honestly didn’t have my sights on first as everyone I knew that was coming were tough competitors and my weaknesses would hamper me too much to walk in and guarantee placing, let alone winning. The most well rounded and least mistake prone was going to pull off this victory. I was so tried and sore (especially from the deadlift) but I was content. I had set a goal and I had achieved it. It is almost sad how pleased I am with a plaque and a piece of paper but I am. Cleaned up and go on the road. Went to have my first Primanti Bros sandwich (double meat with an egg in it of course) and spent most of the drive home singing the songs on my iPod with my sister. I finished up the night with two burritos from Chipotle. Again reference Mr. Ostlund’s mindset, qualifying here has made the planning for the rest of year much simpler. The aim now is for Nationals in October in Iowa. That’s nineteen weeks, enough for sixteen hard weeks of training.

May 17, 2015 – Week 12, Day 4

Dynamic Warm-ups

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

Deadlifts
135x1
185x1
225x1
275x1
315x1
365x1
405x1
405x1
405x1
405x1
405x1

Farmer’s Walk

205x80’ (turn at 40’)
205x120’ (turn at 60’)

Pulldowns (5 second negatives)
120x6
120x6
120x6

12” Log Curls
90x8
90x8
90x8

Kneeling Pulldown Abs
120x12
120x12
120x12

25 Minutes of Stretching

Comments: The end of the cycle. Going to see if these past 98 training sessions have got me where I need to be. I was going to lift at Max Fitness but I was waiting to see if the rain would clear up. I got there too late and they had left for the day so I had to use the Y for this session. Front squats were quite easy. It was already eased up from the heavier stuff from the previous weeks so to deload that made it more so. Deadlifting followed. Stiff bar does make things a bit different. Changed my session to be just singles to warm-up. I feel I was favoring my right side and I may have been these past four weeks. Headed home to do farmer’s walk outside. I should have done a pick to warm-up as my first set felt awful. Second was so much better, even though it was for a longer distance. Went to the Y for the remaining work. Light weight on pulldowns, log curls and abs to finish up the sessions. Still tenderness in my right biceps but hopefully these six days of rest will do the trick. How I do this weekend will determine where I go from here this year.

May 15, 2015 – Week 12, Day 3

Dynamic Warm-ups

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

Close Grip Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
245x3
245x3
245x3

Overhead Rope Extensions
90x12
90x12
90x12

Neutral Grip Pull-ups
bwx5
bwx5
bwx5

24 Minutes of Stretching

Comments: Jury duty done and able to go back to work to somewhat normalcy. Easy stuff and nothing to really get me going crazy. Other patrons in the gym were definitely testing me today though haha. Took a few sets but I got the push pressing to feel on point. Got to be careful with racking the bar now to keep from pulling out stray beard hairs haha. Last set was getting launched up there so it was good to end it on that note. Bench I had setup was taken during my sets of push press so upstairs for that. Right triceps was feeling a bit more tight this time, similar to how it was two weeks ago. Definitely not the same level of ease as the push presses. Overhead rope stuff after that. I came back downstairs and the setup I had for the triceps was being used too. Upstairs again to do the rope work on a different cable stack. Elbows were achy and there is a strong possibility that this resistance is greater than the same resistance on the downstairs cable. Pull-ups were mostly controlled to try and keep any pain from going into my right biceps. A little stretching and another one down.

May 13, 2015 – Week 12, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
135x5
135x5
225x3
225x3
315x1
365x1
405x3
405x3
405x3

Glute Ham Raises
bwx6
bwx6
bwx6

Yoke
320x50’
320x50’
410x50’
410x50’
500x50’
500x50’

Comments: Weird week continues and again, I’m thankful this is a deload week so not much brain power and effort needed. I should mention that my right knee kind of “gave” on me when I got up Tuesday morning to turn off my alarm. Knee is fine, just tender going through a full range of motion. So extra cautious during this workout. For hatfields, the first set actually felt the best. Trying to stay upright and working on my reversal out of the hole. As I’ve mentioned before, it is difficult to gauge effort since this is a supramax compared to what I’d be normally squatting. Since the lower back was spared, hamstrings got some extra attention on the ghrs. Knee tenderness was present here too but it seemed to lessen with each set. Home for yoke. Did two sets at each weight, doing plate jumps. As I expected, second sets were the better of each pairing. Again, a bit of a challenge to do these without going up a level of intensity with the supramax weights. I made it work and it was comfortable and even with the greater weight, this was less issues for the knee due to reduced range of motion. Keg work had been scheduled but due to the fact I don’t really have a deload weight keg and what has happened with my head the past two sessions, it was skipped to allow for more recovery. No time to get the stretching in today.

May 12, 2015 – Week 12, Day 1

Dynamic Warm-ups

12” Log Clean and Jerks (1 clean)
90x5
90x5
120x3
120x3
150x3
150x3
180x1
205x1
225x3
225x3
225x3

Parallel Bar Dips
bwx5
bwx5
bw+25x5
bw+25x5

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

Decline JM Presses
135x6
135x6
135x6

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

31 Minutes of Stretching

Comments: Deload week has returned. With how unorthodox this week is going, I’m glad I don’t have to really worry about hitting heavy stuff or hitting PRs. I know I’m worn and need this rest. I’ll be taking off completely the week of the contest and get a deep tissue massage. Upper back, triceps and hamstrings just keep twitching. I broke out into a cold sweat shortly after starting log clean and jerks. Hard to stay common when my body is getting all excited. Most taxing thing out of the way and on to dips. Easy, practically launched myself off the station on my warm-ups. Adding weight didn’t really feel like a noticeable change. Band work for shoulders was good to get the blood flowing. Some aches in my elbows on the jms but nothing some more sets wouldn’t fix. More band stuff and then a lot of stretching.

May 10, 2015 – Week 11, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
145x5
195x3
245x3
Added Pauses
285x1
285x1
285x1
285x1
285x1
285x1

18” Rack Pulls
135x5
135x5
245x3
245x3
335x1
425x1
515x1
Added Straps
585x1
645x0

2” Platform Deadlifts
155x5
245x3
335x1
425x1
Added Straps
505x2
505x2

Farmer’s Walk
205xpick
255xpick
300x80’ in 20.97 seconds (turn at 40’)
255x120’ in 25.72 seconds (turn at 60’)

Pulldowns (5 second negatives)
180x6
180x6
180x6
180x6
180x6

12” Log Curls
125x8
125x8
125x8
125x8

Kneeling Pulldown Abs
190x12
190x12
190x12

Comments: The last one. Sleep this weekend was weird. Slept 12 hours straight Friday night but kept waking up and falling asleep just about every two hours Saturday night. Had to lift at Y this session since it opened an hour earlier than Max Fitness and I needed to get stuff done. Started off with comfortable paused front squats. Camera battery wanted to die halfway through so I had to change in the spare during the short rest break. I swear this camera is a battery vampire (thankful the batteries are rechargeable). Rack pulls sucked big time. Not sure what it was but I couldn’t break the weight off the pins. Really just killed my motivation and seriously thought about calling it a day. I’m realizing more and more what Jenkins meant about either bringing up the deadlit or working events. I stayed and braced myself for more deadlift pain with the deficit pulls. Not the most ideal setup with standing on plates as they wanted to slide. Every pull felt like a max effort. Headed home to do farmer’s walk outside. I had already swept prior to going over to the Y but the wind decided to litter the street with more pollen crap. Picks went better on farmer’s this time but slow and turns not so good. I did much better on the heavy set but I was a lot slower on the light set. Went to the Y for the remaining work. The pulldowns fine, getting better control of my back as I do these. Some soreness in my right biceps for log curls but still pretty easy to do. Abs to finish up the day as no time for a marathon of stretching.

May 8, 2015 – Week 11, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
85x5
85x5
115x3
115x3
145x3
145x3
175x1
205x1
235x2
235x2
235x2
235x2
235x2

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
315x1
345x1
345x2
345x1

Overhead Rope Extensions
120x12
120x12
120x12

Neutral Grip Pull-ups
bwx3
bw+35x5
bw+35x5
bw+35x5

29 Minutes of Stretching

Comments: This second pressing session may be easier than the first but I’m still pretty tired by the time it comes up in the week. Bumped up the weight a smidge. I did a few more sets for the push presses to try and make sure I was firing on all cylinders when it came to the work sets. It helped but not as much as I would have liked. I didn’t have a total disaster of a first set this week but it was still tougher than it should have been. The sets got better as I went though. I was confident enough in my benching for this session that I didn’t ask for a spotter. I went with plate, quarter, plate jumps just because. I knew I could hit the recommended weights and reps, just a matter of how they felt. First went up alright, just a tad slow. Second set was better and the second rep actually was my best of the day. Went a little too low on my chest for the last set so it was a bit more effort than I would have liked. Overhead rope extensions were the easiest they have felt over these past two cycles. The only rep that actually slowed down was the very last rep of the last set. Triceps are getting strong. Added weight to pull-ups again. Dropped reps a little as well. Right biceps was sore and tight, probably from the log and keg work from this week. Still pulling up explosively but noticing the increased effort and strain. Stretched out my hips and hamstrings and went home to eat more turkey burgers and sleep for a century.

May 6, 2015 – Week 11, 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
325x40’
325x40’
415x40’
415x40’
505x20’
505x20’
595x20’
595x20’
685xpick
775xpick
865xpick
865x20’ in 7.54 seconds
790x40’ in 9.81 seconds
660x60’ in 11.21 seconds

Keg Over Bar (57”)
295x3
295x6
295x6

30 Minutes of Stretching

Comments: It continues. Another Wednesday workout; gym lifting and then event work. Events were my concern for the day as the scattered rain made things touch and go. When it rained, it was a hard torrent so I had to hope that any rain would miss me during that window of setting up weights, lifting and putting away weights. Started off at Max Fitness. Again, not going for max effort with the hatfields. Same weight as last week, just trying to move it faster and stay more upright. Second set felt better than the first in both how if felt and how it moved. Hamstrings were getting put through their paces with the glute ham raises. Not bad on my lower back this week but hard on the hamstrings. Headed home for yoke and keg work. I did more sets for yoke as the heaviest set distance was shortened to just 20’. Wanted to make sure I was awake and ready to go. My start and pick are still pretty slow but I do get moving and pick up speed. Faster than last week on all sets but not as fast as two weeks ago. Keg work sucked. I thought I could take my foot off the gas here as I was only to do two sets of six with much longer rest. A light rain made all the difference as well as my sweaty shirt and arms. I screwed up the first rep of the first set real bad and almost missed it. I got two more reps before completely biffing a fourth rep. I had to get two sets of six. The keg was slippery and I felt I had nothing in my lower back. The intense headache at the base of my skull came back with a vengeance on rep four of the last set. It still lingers and if it still there, I may need to get it checked out. After some of my worst keg loads were done, I cleaned up, stretched and ate two carnivore pizzas.

May 5, 2015 – Week 11, Day 1

Dynamic Warm-ups

12” Log Clean and Jerks (1 clean)
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
270x1
290x1
310x1 PR+5lbs

12” Log Jerks
245x5
245x5
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+25x4
bw+50x3
bw+75x2
bw+100x1
bw+125x5
bw+125x5

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

Decline JM Presses
135x3
185x3
235x6
235x6
235x6

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

26 Minutes of Stretching

Comments: Going into this session, I knew what to expect as far as soreness. Luckily, I wasn’t as beat as last week soreness wise but again, I knew I had to be patient and know I that I can hit all the weights listed for log press. Upper back and lats actually felt pretty good so the DOMS from pulldowns was not happening today. On the cleans, I noticed that it was better from to get the log to my lap and then readjust my grip. All working reps felt slow but I knew to push forward. First work set went up slow but it didn’t feel like a crushing weight like last week. Second single went up to my chest better but it was still pretty alive so I had to wait for it to settle before heaving it up there. I had my Jenkins shirt on so I had to hit last single. It went up slow to lockout but I got it for another small PR. Rack work followed again. Cluster sets with short rests with even more reps. Knees felt achy at the start but I got my legs under me pretty quick. Triceps and shoulders got tired pretty quick with the increased reps and short rests. Plate raise and dumbbell superset was much better this time, worked up a good sweat haha. Did a lot more sets to warm-up for dips as I knew my triceps and shoulders were tight. Much better than last week as these didn’t feel like I was close to my limit. Band tension stayed the same for pull aparts and they felt just right and ready for increased tension next time. Wore wrist wraps for the decline JMs to try and keep my triceps and wrists happy this week. Seemed to work out fine. I increased the band tension on the scapular retractions but the tension was almost too much by the end of the sets. Maybe my hands were too sweaty or it just kicked my grips butt. Stretching and recovery burritos to end the night.

May 3, 2015 – Week 10, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
145x5
195x3
245x3
Added Pauses
285x1
285x1
285x1
285x1
285x1
285x1

18” Rack Pulls
135x5
135x5
225x3
225x3
315x1
315x1
405x1
495x1
565x1
Added Straps
635x1
635x1
635x1
635x1

2” Platform Deadlifts
135x5
225x3
315x1
405x1
Added Straps
495x3
495x2
495x1

Farmer’s Walk
205xpick
255xpick
295x80’ in 21.67 seconds (turn at 40’)
255x120’ in 23.45 seconds (turn at 60’)

Pulldowns (5 second negatives)
170x6
170x6
170x6
170x6
170x6

12” Log Curls
115x8
115x8
115x8
115x8

Kneeling Pulldown Abs
190x12
190x12
190x12

28 Minutes of Stretching

Comments: Tried my best to make Saturday a low stress day but I had to do some emergency morning gardening work. Made up for it by eating mass quantities of food and watching like three hours of River Monsters and then going to bed to get some needed rest. Max Fitness to start the day. Front squats lowered quite a bit, same as hatfield stuff. Decrease squats, acquire deadlift haha. Very good lifting here. The rack pulls return. Other than some tightness in my lower right lat, I felt like these would be quite good. I was wrong as every single rep at the working weight felt like it was welded to the rack. It does appear that my acceleration to lockout got better each set though, judging by video and lifting partners. These laid a beating on my midsection. Deficit pulls after that. A bit better than last time as I knew how it would be tough. Slow pulls again and each set was maybe one shy of failure. Cleaned up and headed home to do farmer’s walk outside. Had to do some sweeping to get the debris out of the street. I decided to do less picks considering how beat I was feeling and I feel that going sooner rather than later was better. Slow pick on the heavy set and the weight moved me rather than the other way around. Made the turn very slow. Second set went better and felt it was one of my better turns. Drank a shake and then went to the Y for the remaining work. The pulldowns felt good and light. Just got to hope the eccentric work doesn’t hurt me like this week. Log curls had more weight but felt a little easier. Abs and stretching to finish up this week. One more to go.

May 1, 2015 – Week 10, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
90x5
90x5
130x3
130x3
160x1
190x1
210x1
230x2
230x2
230x2
230x2
230x2

Close Grip Barbell Bench Presses
45x10
95x5
145x5
195x3
245x3
295x1
335x1
335x3
335x2

Overhead Rope Extensions
120x12
120x12
120x12

Neutral Grip Pull-ups
bwx3
bw+30x6
bw+30x6
bw+30x6

31 Minutes of Stretching

Comments: No denying it, I’m exhausted. Just five more hard workouts left in the cycle. Just got to keep on trucking and know that I’ll peak right on time. Even warming up on push press was a bit hit or miss. Pretty much strict pressed a rep or two from getting off balance. Same weight as last week for working sets. First set was garbage; almost jerked it and soft lockout. This got me mad and I told myself to focus and wake up. The following sets were a ton better, actually launched up the four set second rep so hard I was prepared for it and stumbled backwards. I was not looking forward to the benching this time. With how hard it was to complete the recommended stuff last time, I knew this time it would be a tall order. Right triceps was slow on locking out the weights. I noticed it was a little more tight than my right and I think it was from the decline JM presses earlier this week. Not painful or anything just lagging behind. The big issue was no spotters. Gym was dead by the time I got ready to bench. Unless I injured myself, this weight was not something I couldn’t double or single on an off day, going for more was the issue. Changed a little in that the single was first, then the rep stuff. Other than being slower on the right side, it went up fine. Got into trouble the second set when I went for the third rep. Ugly, ugly grinding lift and a felt like I could have missed at two sticking points during the whole ordeal. No chance in hell going for fourth rep as recommended. I didn’t beat myself up as I knew I was tired and got the double for the final set. Overhead rope stuff after that. A bit strange as the first set this time was harder than last week but the last set was easier than last week. Overall, it stayed about the same from set to set and was easier than last week, if that makes sense. Added weight to pull-up again. Tired but felt powerful on these. Good bit of stretching needed for hamstrings and called it a night. Need sleep.