June 28, 2015 – Week 4, 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

14” Trap Bar Deadlifts
170x5
170x5
260x3
260x3
350x1
405x3
405x3
405x3

Safety Squat Bar Goodmornings
120x6
120x6

Incline Chest Supported Dumbbell Rows
65’sx5
65’sx5
65’sx5

Ab Wheel
bwx6
bwx6

33 Minutes of Stretching

Comments: Rained all day yesterday so no chance to get in a nice brisk walk. Also had to workout later than usual. It was a deload workout, if it had been a heavy week, I would have worked out alternative plans. Front squats were ok, knees were achy. Weight moved well but I wasn’t going pedal to the metal. After that came trap bar pulls. Bar speed was good but could definitely tell I had some weight in my hands haha. Difficult to not pull with aggression. Weight was super light for gms. I did one set with my hands on the ssb handles and one with my arms behind, following my hips. Weight felt more “alive” the second way. Despite the light weight, my hamstrings, lower back and hips were tight. Hard to tell if I did rows or not with how light they felt haha. Ab wheel into a decent bit of stretching to finish this first four week chunk.

June 26, 2015 – Week 4, Day 3

Dynamic Warm-ups

Axle Z Presses
72x5
94x3
116x3
138x1
160x1
185x3
185x3
185x3

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

Neutral Grip Incline Dumbbell Bench Presses
65’sx6
65’sx6

Neutral Grip Pull-ups
bwx3
bwx3
bwx3

33 Minutes of Stretching

Comments: Rage was at a low simmer from some other crap but it will pass, especially after a good night’s sleep. The semi-deload week continues. I say semi-deload as some of the weights are a bit heavier than in the past. Still, trying to do this work with no support equipment and without the insanity switch flipped. Started things off with axle z presses. Used the kilo bumper plates for my weight jumps until I got to the work set. Good power off my shoulders and only a little hesitation to push through to lockout. After that was bench. Felt alright with the bar and first two sets of warm-ups. Trying to have my legs engaged from the beginning, tougher than it seems haha. As the weight increased, definitely felt the pressure on my joints. Weight moved well but it felt about 50lbs heavier. Dumbbell work followed. I think it was harder to pick the weights up to my lap then any of the pressing. Good and fast work, how most of the deload stuff usually is. Pull-ups to end the day. No weight for low reps. Over pulled the first two sets and that started to irritate my right biceps. Slowed it down for controlled reps on the last one. Stretched forever to end the session. Quick workout and didn’t have wring out my t-shirt afterwards.

June 24, 2015 – Week 4, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
135x5
135x5
225x3
225x3
315x1
365x1
405x1
455x3
455x3

Safety Squat Bar Pause Squats (2 second pauses)
275x5
275x5

Keg Carry Medleys
240x40’/240x40’/240x40’
240x40’/240x40’/240x40’

Romanian Deadlifts
185x6
185x6

33 Minutes of Stretching

Comments: Another deload session in the heat. A bit lighter of a workload so not as much of rainforest drenching. Warming up for hatfield squats wasn’t the best. Obvious aches in my lower body (hips, knees, back and ankles) but they went away as the sets progressed. Also felt stiffness in my shoulder girdle and triceps. Much like yesterday, fairly hefty weights for a deload compared to past cycles. The weight felt substantial for the work sets on my back but the weight moved well. Not speed work mind you but it could be in the near future. Pause squats with the ssb were decent. I had worries that these would be more of pain but other than some slowing down on the first set, these went well. Cleaned up to finish the rest of the workout at home. For medley work, I just got out the keg as it is the easiest to deal with as far as grip and set up. Plan was carry it 40’, go 20’ down, touch the ground and back to get the keg for another 40’. That turned out to be too easy so I added another trip. Just right (other than breathing little heavy haha). Finished up with light rdls with no bands. Hammies were a little tight so it wasn’t like bending over to pick up a pencil or something. Lots of stretching was needed for this one. Also a lot of grilled chicken breasts.

June 23, 2015 – Week 4, Day 1

Dynamic Warm-ups

Barbell Push Presses
45x10
85x5
85x5
125x3
125x3
155x1
185x1
215x3
215x3
215x3

Circus Dumbbell Clean and Presses
130x4/4
130x4/4

Parallel Bar Dips
bwx3
bwx3
bw+25x6
bw+25x6

Band Pull A-parts
MMBx12
MMBx12
MMBx12
MMBx12

Standing Tate Presses
35’sx12
35’sx12

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

29 Minutes of Stretching

Comments: Deload is here again and judging by how the workout started, I need it. Again, literally twenty people in the gym when I got there but whittled down to like five by the time I actually started lifting. Push pressing was a bear warming up as my knees were achy. First set with working weight was the toughest thing I’ve done on a deload week. Felt heavy on my shoulders, wrists and lower back. Much better on the following sets thankfully. Circus dumbbell followed. I wasn’t sure how many reps I was going to do but I knew I was not going any heavier than the empty bell without the caps. I was thinking a single or double with how push presses felt. The weight was flying up so I did reps until it felt like I was actually putting in effort and stopped there. The air is not there but at least the muscle memory is still intact. Shoulders were achy and tight warming up on dips. As per usual, the second set was better than the first. I did have to wait between the sets for someone to get off the dip station so maybe that helped haha. I lowered the band tension on pull-aparts more than I planned but probably a good thing with how sweaty my hands were. I couldn’t keep the band from sliding in my hands and I had to wrap the band ends around my palms to keep it secure. I was expecting some issues with the tate presses after the other stuff but it was pretty easy peasy. I made another adjustment with the band scap work by using a row attachment rather than a pole. Worked so much better and I think this is how I will do these from now on. Little bit of stretching and then home for strip steaks.

June 21, 2015 – Week 3, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
245x2
245x2
245x2
245x2
245x2
245x2

14” Trap Bar Deadlifts
180x5
180x5
270x3
270x3
360x1
360x1
450x1
540x5
540x4
540x3
540x2
540x1

2” Platform Deadlifts
135x5
245x3
335x1
430x5

Safety Squat Bar Goodmornings
135x3
175x3
220x6
220x5

Incline Chest Supported Dumbbell Rows
100’sx5
100’sx5
100’sx5
100’sx5

Ab Wheel
bwx6
bwx6
bwx6

33 Minutes of Stretching

Comments: Lifting stuff again. No really issues with my hips or knees going into this workout. Front squats with pauses for doubles. Easiest these have felt this cycle. Practically speed work/warm-ups for the rest of the workout at this point. I know the meat and potatoes follows. Fairly big jump up in weight on the trap bar work. Warm-ups felt good and crisp. Very happy with how much easier this felt than last two weeks with less weight. Really working on getting my form down with the leg drive. Platform pulls were pretty good this week too. Not the ludicrous speed pulls like last week, but still pretty good considering. As for gms and rows, the weights are still pretty light and comfortable, enough so that if I don’t pay attention, I lose count of reps and sets. It was supposed to be two sets of six on gms and five sets of five on rows. Didn’t realize it until I was home watching the videos. Not going to lose sleep over it though. Ab wheel really burning a hole through my lower abs from the inside out haha. Tons of stretching to finish this week off. Deload returns again.

June 19, 2015 – Week 3, Day 3

Dynamic Warm-ups

Axle Z Presses
75x5
75x5
105x3
105x3
135x1
165x1
195x1
215x3
215x2
215x1
215x2

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
320x1
320x3
320x4

Neutral Grip Incline Dumbbell Bench Presses
90’sx6
90’sx6
90’sx13

Neutral Grip Pull-ups
bwx12
bwx9
bwx7

30 Minutes of Stretching

Comments: Forgot to bring a head wrap so more sweat than usual to deal with today haha. Started things off with axle z presses. Got to use the power rack again. Power off the shoulders felt good but kept hitting a terrible sticking point a forehead level for the triceps. Plan was again 3,2,1 and then AMAP. Just about every rep felt like a max effort. Like pulling snapping turtle out of the mud type slowness. The only reps that didn’t were the last set but I just didn’t have anything left to break the sticking point for any more than a double. For bench, I was again worried about not meeting the standards set. Shoulders and elbows were stiff and achy. This week, aim was 1, then 3 and then AMAP. Surprise, surprise but bench felt good when I went for the working weight. Despite the heaviness and aches in my joints, I was able to bench with power and in the same groove just about every rep. The only real struggle was rep four on the AMAP set. Overall, same reps as last week with a little more weight and not as close to death on each set. Incline with the dumbbells after that. Felt heavy getting them to my shoulders but I ignored that feeling and tried to make the pistons alive again. Definitely noticed that there was fatigue slowing me down here. Max rep set was good, couldn’t have been any closer to finishing a 14th rep than I was but just not enough for today. Pull-ups followed. Added a rep to the first and last sets. Hard to describe it but I felt on some reps, near the end, that I was able to get my “whole back” into the movement. I did have to pause in a dead hang mid set on the first as I was swaying like crazy. By the last set, my biceps were quite tired so that ended up being the toughest set of the pull-ups. Stretched and called it a day.

June 17, 2015 – Week 3, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
155x5
155x5
245x3
245x3
335x1
335x1
425x1
495x1
565x3
440x3
440x3
440x3
440x3
440x3

Safety Squat Bar Pause Squats (2 second pauses)
345x5
345x5

Carry Medleys (sandbag/husafel stone/keg)
250x65’/240x65’/240x65’
250x65’/240x65’/240x65’
250x65’/240x65’/240x65’

Romanian Deadlifts w/ (2)MMBs dbl (+100lbs)
135x3
225x1
265x6
265x6

35 Minutes of Stretching

Comments: The heat and humidity is getting crazy now. Then again, I’ve been known to enjoy walking in a t-shirt and shorts in below freezing temps. At the gym, we kept some of the lights off and cranked up the AC to make it more tolerable. Lighter warm-ups on hatfield squats felt good as my legs felt strong. Much like last week, I put my belt on earlier than usual to get used to it for the heavy set. Hard to say if I was able to stay as upright as last week on the heavy triple. I know it felt better than two weeks ago for sure. Legs felt strong, hardest bit was locking out the weights with my upper back. Speed sets followed, little more weight this time. Much the same as last week. I hit the rack taking the weight out on the second set and I kind of paused at the top on the last set for each rep. Pause squats were also similar. I really tried to stay more upright but reviewing video, I’m not sure if I did. Besides taking it out of the rack and descending for the first rep, these were quite good feeling. Back home for medley work. I increased the distance by 5’ for each leg. Like last week, I set my grip on the sandbag to keep my biceps happy. My biggest concern was not that these would be tough or that my body would fail but that my hands might slip from the sweat. Only time I felt that was with the husafel stone so it was all good. Not a big change from last week in performance as my times were about the same each run. Followed this up with bow and arrow band tension rdls. I did some prep sets rather than jump right into it this time as I’ve been making somewhat big jumps each week. Still feels good and I like how the bands kick it. Grip is starting to notice the weight at this point but still holding strong. Lots of stretching was needed for this one.

June 16, 2015 – Week 3, Day 1

Dynamic Warm-ups

Barbell Push Presses
45x10
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
270x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

Circus Dumbbell Clean and Presses
136x1/1
136x1/1
136x1/1
136x1/1
182x1/1
182x1/1
182x1/1

Parallel Bar Dips
bwx5
bw+45x3
bw+80x1
bw+115x8
bw+115x11

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

Standing Tate Presses
45’sx13
45’sx13
45’sx17 PR+1 rep

Band Scapular Retractions
SB+(2)ABx12
SB+(2)ABx12
SB+(2)ABx12

30 Minutes of Stretching

Comments: I had felt better going into this week, at least I did in the morning before I found out I had to cover someone else at work. So unexpected stress ahoy haha. Despite that, I did feel “not-destroyed” starting things off. Not sure why so many people are in the gym now but I had to wait even longer for the power rack but I didn’t want to be there until closing so I did more warm-ups and took my time. Warm-ups were done on tiered squat rack so essentially half squat and then pressing. The weight went up ok on the first rep for the push press triple but I got off balance locking out the weight so the second rep suffered. I let things settle for the third and threw that one up better than the other two reps. Speed sets stayed strong the whole session but I was sweating profusely. Circus dumbbell after these. Warm-ups again for this was the empty bell but I added a little weight to it. Less mistakes for this session though I did have a misfire on the first set with my right and the last set with my left. Warm-ups felt heavy on dips but I kept going. Getting hard again. Pull aparts are almost back to a comfortably level of difficulty. Again, first set of standing tate presses felt like the odd man out. I lost count on the last set so good thing I film these haha. Could feel the heat radiating off of my triceps by the end. Adjusted the bands for scap work and it was still easy other than my hands slipping due to sweaty palms. I finally just went and put a metal pole through the band loops and pulled that. May use that in the future though it did seem to “tug” my right biceps. Stretching and burritos. Puts this week’s total of burritos at six.

June 14, 2015 – Week 2, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
245x2
245x2
245x2
245x2
245x2
245x2

14” Trap Bar Deadlifts
170x5
170x5
260x3
260x3
350x1
350x1
440x1
515x5
515x4
515x3
515x2
515x1

2” Platform Deadlifts
135x5
225x3
315x1
365x1
420x5

Safety Squat Bar Goodmornings
155x3
200x6
200x6

Incline Chest Supported Dumbbell Rows
95’sx5
95’sx5
95’sx5
95’sx5
95’sx5

Ab Wheel
bwx6
bwx6
bwx6

31 Minutes of Stretching

Comments: Another week down and I think I’m getting used to the new load. I’m thankful that there isn’t much outside work at this point with the temperatures going up a lot (I’m using two t-shirts a session) and the frequent thunder storms. Similar to last week, right knee and hip were a little achy but nothing painful. I think the keg carry portion of my medley is what is doing it as I put the weight more on the left side. Front squats with pauses for doubles. Not sore so a bit better this time around. tarp bar stuff after that. Really trying to get my legs into these more and open up my hips. I felt my warm-ups were smarter this time around. Even with the loads of sweat, no straps. I want to go as far as I can since I’m not doing any event work really. Platform pulls were stupid easy. I was not expecting it to feel even easier than last week with more weight. I did load up the bar like a douche with bumper plates so it is my fault for the weights coming off at the end. Good thing I was just doing five haha. Gms and rows after that. Movements are feeling more familiar to me than last week and feeling them hit the hamstrings and back respectively. Ab wheel and a good bit of stretching to cap it all off.

June 12, 2015 – Week 2, Day 3

Dynamic Warm-ups

Axle Z Presses
75x5
75x5
105x3
105x3
130x1
150x1
170x1
190x1
210x3
210x2
210x1
210x4

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
315x1
315x3
315x4

Neutral Grip Incline Dumbbell Bench Presses
85’sx6
85’sx6
85’sx14 PR+5lbs

Neutral Grip Pull-ups
bwx11
bwx9
bwx6

28 Minutes of Stretching

Comments: Didn’t feel so beat up this time coming into the session. Maybe because I didn’t drop the circus dumbbell on my shoulders so hard this week haha. Started things off with axle z presses. Got to use the power rack for these this time. Had to fight the temptation of not bringing the bar back down to the pins each rep to make it easier. These felt slow and my right side felt like it was locking out a little behind my left. Plan was 3,2,1 and then AMAP. Surprised myself with four as I thought the preceding reps would have took away my grinding reserves. Same leg cramp max effort as last week. Bench didn’t suck as much. The recommended was for a single and then a five and then AMAP with the weight lowered quite a bit. I thought it was doable but alas, no. Only person in the gym that looked like they knew what they were doing was an older dude wearing all gray sweats. Only managed a triple on the five set. Not sure where the extra power came on the last set as those first two reps on that set felt like how bench usually feels to some extent. Not letting it get me down as I know I felt even worse on bench when I did my first cycle as the shoulder work and triceps work are pre-fatiguing me. Everything else is on the up and up. The Hans & Franz looking older guy was actually one the best spotters I’ve had at the Y haha. Incline dumbbells after that. Made sure I did the right reps this time. Felt much crisper and piston like. At least until the max rep set. Got stuck on 15 again (it was much closer) so progress. Pull-ups followed. Added a rep to the first two sets. I feel I was able to keep from swaying bit better (not entirely mind you). Still some biceps tenderness and the fatigue came fast. Stretched to finish off the day.

June 10, 2015 – Week 2, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
155x5
155x5
245x3
245x3
335x1
335x1
425x1
495x1
555x3
430x3
430x3
430x3
430x3
430x3

Safety Squat Bar Pause Squats (2 second pauses)
340x5
340x5

Carry Medleys (sandbag/husafel stone/keg)
250x60’/240x60’/240x60’
250x60’/240x60’/240x60’
250x60’/240x60’/240x60’

Romanian Deadlifts w/ (2)MMBs dbl (+100lbs)
245x6
245x6

30 Minutes of Stretching

Comments: Starting to get used to this stuff again haha. Only issue that had me keeping notes on was my lower abs still being sore from the ab wheel work on Sunday. That and the obscene amounts of sweat with the temps slowly climbing. I felt pretty good with the lighter warm-ups on hatfield squats and I was hoping I would feel better than last week. I put my belt on earlier than usual because of my sore abs and to kind of get used to it for the heavy set. The triple was still tough but I feel I was better able to stay in the ideal upright posture. I felt speed was still pretty good here but the gym owner came by to spot me on the last rep. Speed sets followed, little more weight this time. Took a few sets before I got it to be as fast as they could be. Pause squats were much better this session; no super soreness from this lift. Just got to try and keep tight and stop the bar from trying to fold me. Back home for medley work. I increased the distance by 10’ for each leg and that did the trick. I made sure that I set my grip on the sandbag to keep my biceps happy on the initial pick-up. I know that if this is in a show, the adrenaline will be there for me to just yank it up like a sack of potatoes. I knew while I was doing these that I was improved from last session as my legs were working better. Review of the video showed me that not only were my times faster than last week (with 60’ on the course) but that I got faster each set. I had thought I was getting slower with the fatigue. Finishing up the session was some banded Romanian deadlifts. I don’t have a good way to test the band tension with this “bow and arrow” setup and I was worried that I was hitting the right amount of tension. So I doubled it. Noticeable but not too bad considering the increase in the weight to go with the doubled tension. Good bit of stretching to finish up the session. This one went quite a bit smoother than last week.

June 9, 2015 – Week 2, Day 1

Dynamic Warm-ups

Barbell Push Presses
45x10
80x5
110x5
140x3
170x3
200x1
230x1
260x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

Circus Dumbbell Clean and Presses
130x1/1
130x1/1
130x1/1
180x0/1
180x1/1
180x1/1
180x1 (right)

Parallel Bar Dips
bwx5
bwx5
bw+35x3
bw+35x3
bw+70x1
bw+105x8
bw+105x11

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

Standing Tate Presses
45’sx8
45’sx8
45’sx16

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

20 Minutes of Stretching

Comments: Still a bit worn from last week’s workouts but I must go forward. Had to wait a bit to get a rack for lifting. Workout started with push presses up to a triple followed by speed triples. The increase in the triple’s weight was noticed. Still moving pretty good. Speed sets started out much the same as last week but I definitely knew I was feeling some fatigue about halfway through. Again, I followed this up with the circus dumbbell. I had a bit of unplanned downtime from push pressing to this as the bolt on the caps was stuff on the one end. Took quite a bit of monkeying around with other pieces of equipment to get the cap off. For warm-up purposes, I just did the empty bell for quickish singles. Other than a technique issue on the first set, it was much improved from last week. Best reps were definitely the third sets on both sides. Shoulders were super achy after this so I did some more sets to warm-up for my top two sets of dips. Big sweaty mess too. Pull aparts were a bit better than last week. Standing tates were odd this time as the first set the weight felt infinity times harder than last week. However, that feeling went away on the other two sets. Band scap work was quite good, the only issue being that my sweaty hands wanted to slip from the bands by the last set.

June 7, 2015 – Week 1, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
245x2
245x2
245x2
245x2
245x2
245x2

14” tarp Bar Deadlifts
170x5
260x4
350x3
440x2
500x1
500x5
500x4
500x3
500x2

2” Platform Deadlifts
135x5
225x3
315x1
405x5

Safety Squat Bar Goodmornings
135x3
185x6
185x6

Incline Chest Supported Dumbbell Rows
90’sx5
90’sx5
90’sx5
90’sx5
90’sx5

Ab Wheel
bwx6
bwx6
bwx6

31 Minutes of Stretching

Comments: Saturday I was still feeling sore in my legs. Went for a walk to get some blood pumping. Right hip started bothering me the same day before the walk. Not sue what happened as it was fine up until then. Maybe sleeping for about 11 hours let my body catch-up haha. As much as I didn’t want to, I took some ibuprofen before bed in the hopes the hip would be all better. Nope. As long as it isn’t getting worse, I’m pushing forward. Front squats with pauses to start out the session. Weight lowered quite a bit and singles changed to doubles. Not really taxing but definitely noticed the sore quads. High handle tarp bar pulls after that. I did more reps to warm-up than I probably needed (my brain really wanted to do plate jumps of 5,4,3,2,1). No straps as my grip was solid and not worried at this weight. Leg soreness was noticed. Took me until my last set to get it where the rep after my first was about the same. Figures. Took some coaxing to get myself to just grip and rip the platform deadlifts. My legs were twitching just standing there before diving down to get. So much easier than I was expecting haha. Gms with the ssb after that. I’ve done a lot more weight on these in the past so not very taxing but definitely felt the hammies. Followed that up with dumbbell row work and also not taxing but I had to keep an eye on my right biceps. Ab wheel finished up the session. A bit tougher than the pulldown ab work from previous trainings. Stretched, put some muscle rub on my hip, and called it a day.

June 5, 2015 – Week 1, Day 3

Dynamic Warm-ups

Axle Z Presses
75x5
75x5
105x3
105x3
135x1
135x1
165x5
180x5
200x5 PR+5lbs

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
265x1
305x1
345x1
345x1
345x1

Neutral Grip Incline Dumbbell Bench Presses
80’sx12
80’sx12
80’sx14

Neutral Grip Pull-ups
bwx10
bwx8
bwx6

33 Minutes of Stretching

Comments: Very sore coming in to this second press session. Honestly, when I was reviewing this week of training, this was session that I figured would give me the most trouble. Started things off with axle z presses. I had setup them up in the power rack but I guess using the restroom is code for take my stuff apart and do squats for the other gym lifters. So I moved it over to the tiered squat rack and sat on some stuff so the bar was at the right height. Shoulders felt like crap and were sore even doing the warm-ups. Not good when the aim for the day was a 5rm. I had a goal in mind but after my first work set, I decided to take a smaller jump. That set went better and I only had some slow down with locking out the last rep so I went bigger on the last set. The last set was a true 5rm for sure as my legs and abs were twitching trying to push through to lockout on the last two reps. The bar had to have stopped like three times going up on the last rep. Bench sucked. The recommended was for a single and then a five and then AMAP. With my best triple when fresh. I worked up and gave it my best but just not happening this time. Ended up doing just three singles. I felt I had no power coming off my chest and my right side was behind in locking out the weights. Big ol’ suckfest there but got to keep on going. Incline dumbbell presses were next. Neutral grip style, which is usually how I do them. I misread the reps and did 12 instead of 10. Maybe I was distracted from the bad benching. Right side was also having issues with locking out. Felt out of practice cleaning the weights to my shoulders too haha. Max rep set I got stuck on rep 15. Pull-ups to end the day. No weight this time and for higher reps. My body was swaying all over the place as I think I’m used to the weight keeping me stable and anchored haha. Too much power. Right forearm and biceps got sore pretty quick and it was probably from trying to lap the sandbag from Wednesday’s workout. Top end felt strong, but sore in the bottom and definitely feeling the accumulated fatigue each rep. Stretched forever and got three recovery burritos as I didn’t feel confident that I had the energy left to cook for myself.

June 3, 2015 – Week 1, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
155x5
155x5
245x3
245x3
335x1
335x1
425x1
485x1
545x3
425x3
425x3
425x3
425x3
425x3

Safety Squat Bar Pause Squats (2 second pauses)
335x5
335x5

Carry Medleys (sandbag/husafel stone/keg)
250x50’/240x50’/240x50’
250x50’/240x50’/240x50’
250x50’/240x50’/240x50’

Romanian Deadlifts w/ (2)MBs dbl (+100lbs)
225x6
225x6

35 Minutes of Stretching

Comments: Other than the bruises on my shoulders and the soreness in my upper back and triceps, I was ready to take on the day. The usual hatfield squats started off the session. I lowered the rack height by one because of two reasons: one was that I was going to be doing lots of sets with shortish rests so that I could unrack the weights quickly and two was that one of the locking pins was missing so rather than risk the pin coming out from scraping the bar unracking, I went lower. I felt alright but not my best. It was tough triple and I know my form broke from the more upright posture I’d been working on the last few weeks of the last cycle. Bar speed was still good. Speed sets after that with the same “heavy” weight that I did in my first workout two cycles ago. Quite a change haha. Next was an exercise that has been absent from the last cycle; pause squats with the ssb. They missed me and hated my absence as these were just hard. Immediate soreness in my legs and the bar really wanted to fold me. I would have thought the front squats would have lessened the pain somewhat but I was wrong. My legs were a twitching mess after these and I was concerned about even working the pedals on my car to get home to finish up haha. As luck would have it, the rain from the day before stopped and it was warm enough to dry up any puddles. I decided for the event work to focus on my odd object carries. I’m good at these but I know with a lack of focus that I’m slow and maybe not have my usual wind. Additionally, with how wobbly my legs felt under me, I doubted any decent yoke work could be accomplished. My legs were sore and I couldn’t get my legs to move any faster. I did improve my time slightly each set though. I may need to increase the distance a little if I do this next week. Finishing up the session was some banded Romanian deadlifts. Got to use my garage bar and weights haha. Light stuff and I did my best to really explode up and lower with control to keep the tension on my hamstrings and glutes and work the hip hinge. Really weird feeling standing on the bands though. I had to stretch forever after I was done. So very sore now.

June 2, 2015 – Week 1, Day 1

Dynamic Warm-ups

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

Circus Dumbbell Clean and Presses
90x3/3
130x1/1
130x1/1
177x1/1
177x1/1
177x1/1

Parallel Bar Dips
bwx5
bw+50x5
bw+100x8
bw+100x13

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

Standing Tate Presses
40’sx12
40’sx12
40’sx20

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

26 Minutes of Stretching

Comments: Back at it after two weeks away from the gym. Going to be about as fresh as I’m going to be. No idea on the events yet (although I got some ideas from reviewing past years) so mostly gym work and general strength building for right now. My normal commute took about 45 minutes because of a little rain so I was antsy to start lifting. Workout started with push presses up to a triple followed by speed triples. Start of a cycle so generally stuff is going to be light. I knew I could crush the planned triple and got ready. Acted like the weight was an insult to make sure I threw the bar up fast. Only hesitation was letting the bar settle for the third rep. The weight was flying up on the speed sets and I was happy as everything felt solid; usually I can tell if something is lagging like shoulders, legs or triceps. Next was an upper body event, my choice. I went with circus dumbbell as it involves the most technique, will likely be an event, and I haven’t done it in like a year and a half. Had to get the thing out my garage (and clean out the spiders) and into the gym. It is super not fun to carry this thing across a parking lot in the rain. I normally do a lot more sets and warm-ups but figured since I was more or less trying to see if I could hit this weight cold (and last few big shows gave me literally no warm-ups on it) so I did big jumps and a few sets. First set was a plate loaded dumbbell with a Fat Gripz Extreme on it and the rest was the big bell. I thought I remembered everything about the circus dumbbell but I forgot about one thing; the shoulder bruises. Everything was off but it is good to know that even with the lay-off, I can hit about 90% of my best. Best rep was definitely the second with my left. Dips from there, with set reps for the first set and go for broke on the second. Got 13, couldn’t budge myself up out of the hole for another rep. No buggy shoulders this time. Pull aparts after a break always suck so sticking with this tension until I’m ready to move up again. Standing Tate presses are a new one for me. Couldn’t find a video of them so I did what I thought they would be from past experience doing the bench versions. Elbows felt fine and it went better than expected. I’d say a lot of that has to do with these past two training cycles hammering my triceps. Arms and shoulders were flailing by the end of the max rep set haha. Band scap work started easy but got hard real fast. Good bit of stretching before calling it a night.