August 30, 2015 – Week 13, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
225x1
255x2
255x2
255x2
255x2
255x2
255x2

14” Trap Bar Deadlifts
170x5
170x5
260x3
260x3
350x1
350x1
440x1
530x1
600x2

12” One Arm Front Farmer’s Deadlifts
135x5/5
185x3/3
225x1/1
275x1/1
310x5/5
310x4/4
310x2/2

Yoke Front Carries
200x50’
200x50’
300x50’
300x50’
410xpick
510xpick
600xpick
600x50’ in 10.52 seconds
600x50’ in 11.31 seconds
600x50’ in 10.80 seconds

Ab Wheel
bwx6
bwx6
bwx6

34 Minutes of Stretching

Comments: Gym opened a little earlier this time. My right knee had been achy since after Friday night’s workout. Front squats to start off the session. Still not the easy peasy I’d like but they are getting better. Last half felt much better than the first half. I may have cut the time I was supposed to pause the last rep of the last set as I got distracted mid-set and forgot what I was doing. Not sure how that happened, maybe the weight is too light after all. Trap bar pulls as per usual. Sets leading up to the double felt a lot better so I knew it wasn’t going to be as rough as last week. Felt good overall, hamstrings felt tight. Back home for the event work stuff. One arm pulls continue to do well. The humid wasn’t making things easy for sure. Definitely feeling the strain in my midsection and upperbody on these. Front yoke carries were something haha. First, I had my mental math wrong so my warm-up runs were too light. I ended up doing an extra one to make up for it. It rained off and on the whole time I was doing these. Still painful but my first set was .3 seconds faster than my best last week with less weight. Hard stuff but not impossible. Ab wheel started out rough but got better as my abs got stretched out again haha.

August 28, 2015 – Week 13, Day 3

Dynamic Warm-ups

12” Log Clean and Presses
One Clean
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
235x1
Clean Every Rep
260x2
260x2
260x2

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
330x1
330x3
330x6

Standing Tate Presses
50’sx14
50’sx14
50’sx14
50’sx14

Straight Arm Pulldowns
120x12
120x12
120x12

26 Minutes of Stretching

Comments: Still dealing with some aches and pains. Right biceps perpetually sore and something similar to what I got in the last three weeks leading up to the Kumite (pressure at the right side base of my skull) is present. Deep tissue massage is scheduled for the week before Nationals and ibuprofen is able to alleviate some of it but I’m trying to not use it if I can. Back to the quickest workout of the week. Everything the same for last week but increased the working set weight a little bit. After seeing a photo of the logs to be used at Nationals, I made sure I was getting a deep lap on the log and trying to minimize forearm contact to help with the clean. Judging by the photos, the cutout sections for the handles are much larger and the placement may make the log top heavy. Just got be ready for an awkward log and try to adjust accordingly. I didn’t have to resort to the “pop clean” but more accurately, I maybe wasn’t able to. I’m not sure which as I was more focused on the clean start than the finish and I haven’t really tried for a max on the “pop clean” method. Overall, the weight felt better this time but I wasn’t able to get the jerk dip under and it was all push pressing. As long as the weight keeps moving up. Bench work was up after that and it was great. Honestly, this was best benching has felt in years but really only felt good when I got to the working weight. None of the form issues I felt on the first reps like last week. I asked for a spotter on the other two sets just with how last week had felt and because I didn’t want to assume it was going to be great. I had a slight cramp in my hip on the right side during the second set but wouldn’t have stopped me. I knew the last set for AMAP was going to be special. By the end, I wasn’t completely dead but I knew I didn’t have the power for another rep. Just one rep short of my PR with a wider grip so definitely a good session. Standing tates with more reps and every one of those was felt. This weight has been mastered by this point haha. Awful straight arm pulldowns to end it all. My arms just won’t stay locked bringing the weight down. Tears welling up to be sure but didn’t have to stop on any of the sets this time to catch a mental breath. Only felt like I needed a little bit of stretching to finish up the day. And the sun wasn’t gone by the time I got out of the gym!

August 26, 2015 – Week 13, Day 2

Dynamic Warm-ups

12” Log Cleans
90x5
90x5
120x3
150x3
180x1
210x1
240x3
260x2
280x1

Hatfield Overload Squats
170x5
170x5
270x3
270x3
365x1
365x1
455x1
545x2
545x2
545x2

Farmer’s Walk
225xpick
275xpick
315x50’ in 11.97 seconds
315x50’ in 11.16 seconds
255x75’ in 12.57 seconds

Sandbag Carry and Load Over Bar (49”) (turns at 20’)
260x3x40’
260x3x40’
260x3x40’

40 Minutes of Stretching

Comments: This was one of those days I’m glad I work a full day as I needed at least 8hrs to talk myself into lifting rather than going home and sleeping haha. Modified the warm-up for log cleans a little in that I did more sets but lighter weight and less reps. I really wanted to work on getting a deep lap so that I could get the log right onto the upper abs and sternum when I rolled it up. The hope was to have less lower back strain and less biceps involvement. Seemed to work fine for the lighter weights but definitely tougher with the heavier stuff. I will be chalking up my shirt come contest or max time but not for lighter training stuff right now. Pretty much a simple 3,2,1 with rest being the amount of time it took to change the weights or so. Right biceps is sore but it doesn’t feel like it is going to pull so it is good for now, just got to watch it. Unlike last week, I felt I could press all of these lifts at the shoulders. Had to regrip the last one in the lap for a better position. I might end up doing that for the heavier stuff to make sure the clean takes as little out of me as possible for the press. Same weights and sets for hatfield squats this week. I made a conscious effort to take much shorter rests than I did last week. One because why not and two because I didn’t want to end up doing sandbag carries by lamplight again. The squats felt much easier than last time; I could have tripled the reps for each set. Right knee was making all kinds of creaky noises. Nothing painful but something that might need to be watched in the future. Left the gym for the event work homework. Farmer’s walk was two shortish heavy runs and one longish lightish run. Pretty big jump in weight again but grip felt solid. Pick-ups were what was a bear here, feeling it a lot in the lower back and hamstrings. I was more worried about the mosquitoes that were out in force; I’m like sugar to them. Speed was pretty darn good here. Pick-up for the lighter run was tougher than I would have liked, obviously sapped from the two heavy sets. On to the dreaded sandbag work. I thought I would get off easy but nope, big increase in the weight of the bag. No mercy. I wasn’t sure how this would go with the sore right biceps but I figured I’d give it the old college try. As my left biceps is all better, I experimented with alternating the grip. I had been doing just left hand grabbing the top of the bag and the right hand getting purchase on the bottom. I’m about as efficient either way so this will work for me. It wasn’t nearly as dark as when I started last week but I still got two lanterns out just to be safe. Good thing as my elderly neighbor drove by right before I started the second set haha. I felt good, little difference from last week as far as how the weight felt (both feel like suck). I missed the load on the second rep of the second set. I could have left it and gone for the third as I’m loading well above the platform height but I knew I had to actually get it for it to count and had to relap it and load. That was draining. After all was said and done, I had to spend about 20 minutes in front of fan to come back to earth before stretching and I did a lot of stretching. Loaded up on CCR (chicken, cheese and rice) before taking a weight gain shake and going to sleep.

August 25, 2015 – Week 13, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
265x1
285x1
305x1

Circus Dumbbell Clean and Presses
130x1/1
130x1/1
162x1/1
185x3/3 PR+5lbs
185x3/3
160x5/5

Parallel Bar Dips
bwx5
bwx5
bw+50x3
bw+50x3
bw+100x1
bw+100x1
bw+150x5
bw+150x5

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

12” Log Seated Overhead Lockouts (6” ROM)
200x5
250x2
300x3
300x3
300x5

Band Scapular Retractions
SB+(2)AB+(2)LBx12
SB+(2)AB+(2)LBx12
SB+(2)AB+(2)LBx12

33 Minutes of Stretching

Comments: A merciful drop in volume on log work for this session. Three singles with the option for a fourth if I felt froggy. I didn’t feel froggy. Last warm-up single my left knee gave me a jolt so I wasn’t sure how good lower body drive was going to be for the working singles. I hit the planned weights but they weren’t easy. First one felt heavy on the chest but it went up well enough. Second was not so bad on the chest but definitely a lot tougher on the lockout. Last single was not so good. I was breathing heavy in anticipation, even though this should be a weight I can get when I’m good most days. The weight felt heavy and I ended up pushing the log forward and bending back. Thankfully, the triceps and shoulders were strong enough to correct and finish the lift but it was a brutal effort. Not going to try anything heavier than that today. Circus dumbbell after the log. I did another warm-up single with heavier weight than just the empty bell to make sure I was ready for the working sets. Biceps are tight and sore and I know I’m short changing their involvement in the lift to try and minimize the strain. Two hands on the handle to start the clean and then switching to one and having the non-lifting hand go outside and “slap” the bell up the rest of the way to the shoulder. Seems to work for now. Not much difference from last week difficulty wise but much like the last single of log press, the excitement/anxiety is palpable and can be hard to tame. Unknown territory for me on these. The down set with one less rep from last week was way easier. Dips continue to be a struggle. I’m a ball of aches and just time under tension with this kind of weight haha. Band pull-aparts as active rest again before back to some more heavy pressing. Had memory to record the lockouts this session. I started out heavier than I planned for the warm-ups but it was too late and I just went with it. This was tough. When I started, I thought I was going to get no reps. Position of the log is crucial. On the second set, the first two reps were perfect but I rolled the log back too far on the last one and I had to readjust which led to a max effort grind. I was very surprised I got more than a double on the last set with how much I felt I was expending on those misgrooved lockouts. Scapular band work to finish off the night again. Not easy but not hard. It was biting into my hands quite a bit. Just got to keep them healthy for the other stuff this week.

August 23, 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
255x2
255x2
255x2
255x2
255x2
255x2

14” Trap Bar Deadlifts
170x5
170x5
260x3
260x3
350x1
350x1
440x1
530x1
590x2

12” One Arm Front Farmer’s Deadlifts
115x5/5
165x3/3
205x1/1
255x1/1
300x5/5
300x4/4
300x2/2

Yoke Front Carries
230x50’
230x50’
320x50’
410xpick
500xpick
590xpick
590x50’ in 10.85 seconds
590x50’ in 10.82 seconds
590x50’ in 11.48 seconds

Ab Wheel
bwx6
bwx6
bwx6

37 Minutes of Stretching

Comments: Back to the heavy Sunday lifting. Slept for at least 13 hours Saturday. Really needed to get the rest and be away from people for a day haha. Front squats to start things off. Still not as comfortable as it was with the lighter weight but comfortable is not always good. Knees ached but not as bad as it was two weeks ago. Last half of the working sets felt the best. Trap bar was next. Working up to a big double here. My last warm-up felt how I was expecting the working set to feel so I knew I had to take it seriously. It was a tough set but I knew I had triple in me. The weird stuff was back home. I had already set up the lifts before I had left for the gym so it wasn’t as much of a break as it sometimes is. Continuing to rocket up in weight on the one arm pulls. Contest weight for reps with more in the tank. Granted, it is starting to become tough haha. I tried my best to make sure that I was on the mark with the yoke front carries. I chalked up my stomach and my arms. I got the crossbar to lay right on the upper abs and the lean back was right. These are so painful. Got the first two sets under 11 seconds so speed is still good even with the crushing weight and considering the increase in weight from last time, this is good. Ab wheel to finish off the week and a bit of stretching too.

August 21, 2015 – Week 12, Day 3

Dynamic Warm-ups

12” Log Clean and Presses
One Clean
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
235x1
Clean Every Rep
255x2
255x2
255x2

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
325x1
325x3
325x5

Standing Tate Presses
50’sx12
50’sx12
50’sx12
50’sx12

Straight Arm Pulldowns
60x3
90x1
120x12
120x12
120x12

35 Minutes of Stretching

Comments: Yet another session with the log. Increased the weight about but decreased the reps. Added another warm-up to get adjusted for the working sets and that one felt unreasonably heavy. Cleans felt good but the press from the shoulders is something else. If the weight feels heavy, I really just want to get it off my chest immediately and generally the first rep feels like that. I get better leg drive if I let it settle a bit. With the new “pop clean” I’ve been using, if I go right from there into the press, it becomes more of a strict/push press. Got to determine the trade-off as I know this won’t be optimal for heavier weights and it will use more upper body and less lower body. For the first set, I did that style and let the weight settle more on the following sets. I wasn’t sure if the speed was noticeable. It appears that the speed is actually better if I let the weight settle to allow for more lower body drive by about one second over two reps. The best rep was the first rep of the third set. I let the log go too far away from me on the dip of the second rep for that set so there was hesitation before I went for the lower body drive. At the pace I’m lifting, six reps appears to be what I could hit in a minute. I still got plenty of time to adjust before contest. Benching after that. Shoulders and triceps were feeling it from the log work. Sore but not out of it. Warming up felt fine though. One the working weight sets, the first rep felt off on every set and the issue wasn’t present on the subsequent reps. A big enough increase in weight that I wanted a spotter for anything above single to be on the safe side. On the last set, I setup to far down on the bench so that when I was fatigued, I started to ram the bar into the rack pins on the last two reps. Not that it really effected the number of reps, just the difficulty haha. I hit about what I expected from the past weeks’ example. Standing tates followed next. Increased the reps. Not as easy as two weeks ago but not as hard as three weeks ago. Fatigue built from set to set but not crazy madness style like it does on occasion with these higher reps. Sloppy straight arm pulldowns finished up the day. Better than the last time but still hard as balls. Only had to stop once on the last set to get all the reps. Good deal of stretching to finish the day and I got home before it was night this time haha.

August 19, 2015 – Week 12, Day 2

Dynamic Warm-ups

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

Hatfield Overload Squats
170x5
170x5
270x3
270x3
365x1
365x1
455x1
545x2
545x2
545x2

Farmer’s Walk
205xpick
255xpick
300x65’ in 14.16 seconds
300x65’ in 13.73 seconds
300x65’ in 13.92 seconds

Sandbag Carry and Load Over Bar (49”) (turns at 20’)
245x3x40’
245x3x40’
245x3x40’

34 Minutes of Stretching

Comments: Kind of playing things out as they happen. Rain in the forecast so had to take a chance that I could avoid the weather and get all the training in. Cleans with the log to start. I was very sweaty today. Doubles instead of triples. Not worried about injuring the biceps on this so while cautious, I didn’t have the extreme mental hesitation of the past week. Looked awesome on video but it definitely felt tougher than last time. Slow and exaggerated movements (besides the clean itself) is still the safest bet here. I think it helps me to break it down as I do it for my mental health. Maybe I was just tired from the press work yesterday but I definitely was in no frame of mind to even attempt a press once the weight was to the shoulders haha. Hatfield squats were up next on the agenda. A bit odd weight jumps to get to the right working weight. Like log cleans, doubles instead of triples here too. Thankfully, walking out the weight didn’t have me contemplating my own mortality like deload last week haha. A little harder than I would have liked effort wise but it moved well. I guess I’m just expecting this weight to feel “easy” by this point. I forget that this was about the same level of effort I needed for 100lbs less many months ago. Home for event training. It got dark really fast and I was constantly worried it would rain, which would be bad for farmer’s walk but disastrous for sandbag carries. For the farmer’s walks, I got the distance right for this time haha. For this weight, I was happy with how relatively easy the picks were. Speed felt consistent on these and no issues with the knee. I’m finding the best way to chalk up my hands to deal with the humidity and heat and my profuse sweating is putting chalk on side of my hands and a ring around my wrist to keep sweat from getting into my palm. Normally, I have the next event all set but with the threat of rain (I need a sandbag, not a mudbag) night descended by the time I was ready. Wore a reflective vest and put out a flashlight and lamp to light my path. The video of this is mostly darkness. Of course, with a bit more weight, I was worried about my biceps. Was the technique from last time going to work? Got to stop having trust issues with my plan. It worked like a charm. The bag is getting a beating from the asphalt and the weights inside and it is wheezing sand like spice from the worms from Dune, so I may need to get a new one in short order. The only time I really had an issue (other than feeling like death) was the last pick-up of the last set where I had issues getting it to my lap. Stretched and feasted on three recovery burritos.

August 18, 2015 – Week 12, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
265x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x0

Circus Dumbbell Clean and Presses
133x2/2
133x2/2
180x3/3
180x3/3
160x6/6 PR+3lbs & 1 rep

Parallel Bar Dips
bwx5
bwx5
bw+55x3
bw+55x3
bw+100x1
bw+100x1
bw+145x6
bw+145x6

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

12” Log Seated Overhead Lockouts (6” ROM)
140x5
190x3
240x1
290x3
290x3
290x6 PR+10&1 rep

Band Scapular Retractions
SB+(2)AB+(2)LBx12
SB+(2)AB+(2)LBx12
SB+(2)AB+(2)LBx12

30 Minutes of Stretching

Comments: Unexpected deload appears to have done the trick. Granted my right knee is still funky but I’m not as hesitant to use my biceps. I didn’t think it would have been enough to come back raring to go though. Log press with short rests again but this time singles with a little over 90% of my best from the rack. Honestly, I was expecting anywhere from zero to five complete sets, especially with how my last warm-up felt. Pre-lift jitters can be hard for me to quiet down. First single was not so good but it lead the way for me to get the crap one out of the way. I was not expecting to get a dozen singles with the short rest. I definitely noticed that my triceps, chest and shoulders started to take over the lift once my upper back fatigued and my lower body drive started to wane. Felt just like the seated lockouts. Couldn’t keep the rack position tight on the last set and the weight rolled forward and I pushed it out in front of me. Of course circus dumbbell was next. Biceps are feeling better but I didn’t try the continuous reps on the two heavier sets. With the contest, I will be alternating between the press and deadlift so completely deloading the weight each rep makes more sense here, even if it is easier. Power felt good. Normally, the left side feels better with the weight on my tarps but it felt off today. Possibly from the slight modification in the clean for that side that was to save the injured biceps. Ended up scraping the knuckle on my left thumb on the last set so had to take a break for blood time haha. Doing reps with 90% contest weight so that is good. Lighter set with 80% and I did these as non-stop reps so very exhausting. Had to reclean the bell an extra time for the right side as I missed first attempt at the sixth rep. Shoulders and triceps were just wrecked after this and it showed on the dips. I did more sets to prep for the work weight that usual to see if it got better. It did not. I got the suggested reps but it wasn’t pretty. Band tension on the pull aparts was almost like active rest. Gave me time to think haha. Seated lockouts went well. Somewhere between how they felt three weeks ago and two weeks ago. Tried to mimic the feeling I have when I catch the log after the initial lower body drive for the start of the press. No false start reps this time. First set felt the best and I wasn’t sure I’d get more than a triple on the last set with how that one started. I got a seventh rep off the rack but it wouldn’t go much further. Memory on camera was full so no videos for this one. Scapular work went back to super hard this time. Perhaps it is related to the amount of work I place on the arms during circus bell that makes it harder. Or it could be the deload making me soft haha. Stretched and went home. Late one tonight.

August 15, 2015 – Week 11, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
125x3
125x3
150x2
150x2
175x1
175x1
Added Pauses
200x2
200x2
200x2
200x2

14” Trap Bar Deadlifts
170x5
170x5
260x3
260x3
350x1
350x1
415x3
415x3
415x3

12” One Arm Front Farmer’s Deadlifts
115x3/3
160x6/6
160x6/6
160x6/6

Yoke Front Carries
200xpick
200x50’
250xpick
250x50’
300xpick
300x50’
300x50’
300x50’

Ab Wheel
bwx6
bwx6
bwx6

36 Minutes of Stretching

Comments: Last workout for this week and then hopefully back to the regular scheduled session on the Fury Road. Light stuff again for front squats but I still did a lot of warm-ups to make sure everything was fine and dandy. Unracking the weight was the one thing that seemed to be touch and go with the knee. Lead to a bit more time waiting for everything to be stable and solid after walking out the weight before squatting. Then on to trap bar pulls. Started out good but got though quick. Had to expend quite a bit more effort than I would have liked on the work sets. I felt like I was shifting to my left breaking the weight off the floor. Even felt heavy in my hands. Home for events. The one arm pulls were quite easy. Some issues with getting the hand position just right on the first rep but easy to correct on the following rep. The first rep is going to be the most important with how this event is going to be run though. I felt like I could jump with the weight. The implement started to rotate to the side on the right. I’m not sure if this will happen with the actual implement at the contest but it could make it easier on the lower back if it is allowed. Yoke front carries were next. Even with the light weight, I spent a lot more time than usual with setup. I didn’t want a repeat of last week. I wanted to have it feel like two weeks ago. Narrow stance seemed to work better for the knee, but getting the weight on my upper abs with the right amount of lean back was a bit more challenging. I’m not sure how I got it so easy two weeks ago. Hard to determine how much effort I’m putting into these with how much pressure is put into the supporting muscles of the shoulders, arms and abs compared with the lower body. Everything clicked on the last run finally so good to end on a high note. Did abs like last week in the garage with the sandbag and barbell. Felt much better this time.

August 14, 2015 – Week 11, Day 3

Dynamic Warm-ups

12” Log Clean and Jerks
One Clean
90x5
90x5
110x3
110x3
130x2
130x2
150x1
150x1
Clean Every Rep
165x3
165x3
165x3

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

Standing Tate Presses
35’sx10
35’sx10
35’sx10

Straight Arm Pulldowns
90x12
90x12
90x12

30 Minutes of Stretching

Comments: By this point in the week, most of the aches are gone. Knee is still being difficult and got some random soreness in my right biceps. Log clean and jerks went well. Working up to a light weight so I did more sets just to make sure I was feeling good by the time I was actually doing the planned weight. Rarely would I say that I got better each set and each rep but it certainly felt this way today. I’m not sure yet if the new tip under on the clean will work with heavier weights but it could certainly help with repping weights on clean and press every rep. Move on to close grip work. Lower back felt tight and like crap while I was on the bench. Weight felt heavy in my hands but it felt light elsewhere and moved quite well. Sometimes, the right side feels like it is locking out slow but it felt like it was doing fine but that my left was locking out too fast haha. Easy stuff on standing tate presses. Just repping away and had to keep constant tension as the deceleration to lockout was starting to annoy my elbows. Straight arm pulldowns again. Much better form this time. Hardest thing effort wise this whole week haha.

August 12, 2015 – Week 11, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
130x5
130x5
220x3
220x3
310x1
310x1
400x3
400x3
400x3

Farmer’s Walk
180xpick
180x75’
180x75’
180x75’

32 Minutes of Stretching

Comments: Super-secret double deload continues. Only thing on the agenda was hatfield squats and farmer’s walks. Both knee intensive. The weight wasn’t a problem with squats, just had to be a bit more measured in my approach. Making sure I walked out the weight and was stable and then mentally preparing for the descent with the weight on the first rep. If I get the first rep done, the others are much easier. Key is stability on that first rep. These didn’t bother my knee nearly as much as I was expecting. I didn’t lockout my legs at the top of the lifts so that probably helped matters. Last set was the best one. Home for farmer’s walks. A bit of a break having to set things up. I realized that I hadn’t been going as far as I was supposed to during the previous two weeks. I had misread the training for 60’ instead of 75’. I’d be lying if I said that those missed 90’ wasn’t bothering me, even though I know I could have done it and my grip wouldn’t have been an issue. My right biceps wouldn’t stop twitching and both elbows were a bit achy. Much like the squats, the pick was a bit more deliberate for the knee’s sake and then I picked up speed during the run. The felt easier and my speed got better each set. Stretched and called it a night.

August 11, 2015 – Week 11, Day 1

Deload came early this time. Spirit is willing but the body is spongy and bruised. Since November, I’ve maybe had three weeks total of no lifting. It is not like the reset button gets hit every four weeks. Week to week fatigue, month to month fatigue, etc. As much as I’d like to keep pushing it, my body and mind need it now. Big picture, not trying to “win” this week, I want to win at the contest. Joints are achy, right oblique occasionally acting up, both biceps tender and now my right knee is sore and slightly swollen. Super deload it is.

Dynamic Warm-ups

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

Parallel Bar Dips
bwx8
bwx8

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

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

31 Minutes of Stretching

Comments: Started out with log work from the rack. Weight is fine on my shoulders but really had to take my time to get my knee to not give me fits. Enough blood flowing and motivation will make most pains go away. Weight flew up to lockout but had to be cautious with the knee. Dips after that. Just my bodyweight but that still not pleasant as all my joints and muscles in my upper body were tight and achy. Thankfully, the second set was much more forgiving. Right into band exercises. Other than the first set of pull aparts, these were a nice distraction. A bit of stretching to end this easy session.

August 8, 2015 – Week 10, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
225x1
255x2
255x2
255x2
255x2
255x2
255x2

14” Trap Bar Deadlifts
190x5
190x5
280x3
280x3
370x1
370x1
460x1
515x1
575x3

12” One Arm Front Farmer’s Deadlifts
115x5/5
165x3/3
205x1/1
255x1/1
285x6/6
285x4/4
285x3/3

Yoke Front Carries
200xpick
200x50’
200x50’
290x50’
290x50’
380x50’
470xpick
560xpick
560x50’ in 11.38 seconds
560x50’ in 10.78 seconds
560x50’ in 11.41 seconds

Ab Wheel
bwx6
bwx6
bwx6

41 Minutes of Stretching

Comments: Elected to do this workout on Saturday again. I could sleep in and then sleep in again, leaving two days of rest. I may be doing a deload this coming week too (things happen). Knees would not shut-up today. Upped the weight on the front squats a bit. Added an extra warm-up set too. Weight felt good but knees just achy as all hell. I came up out of the hole a bit too quick on the second rep of the third set as my left knee felt off. Trap bar work after that. Big triple again with just a little more than last week. With the weight selection at the Y, I couldn’t just do plate jumps up to the goal weight so I did another accumulation single. Even on these, knees were squawking. Took some effort to get the weight but still good for more. Odd events awaited me at home. Same warm-ups as last time for one arm pulls. Pretty big jump up in weight. A bit more stiff legged this time I feel. Knees ached here too. A little tougher than last week but it was to be expected with the weight increase. Closing in on contest weight here. Really not sure what was up with yoke front carries. I had to almost do a double take on the first warm-up set (hence the pick) before I got going. Maybe my abs were too sore from yesterday’s straight arm pulldowns. Knees didn’t help matters. Ached so much I wasn’t even worried about my arm. These felt like all-out effort sets with the grunting and ugly faces. I don’t think I managed to copy the posture I had last week which could have led to these being so much harder. I got the second run under 11 seconds so that is something. Rather than drive back to the Y for some abs, I just used a light sandbag for a knee pad and put some weights on a barbell for ab wheel. Abs were still recovering from yoke front carries so the first set was the hardest and I got better each set. Sleep will do me some good.

August 7, 2015 – Week 10, Day 3

Dynamic Warm-ups

12” Log Clean and Presses
One Clean
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
Clean Every Rep
240x3
240x3
240x3

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
315x1
315x3
315x6

Standing Tate Presses
50’sx10
50’sx10
50’sx10
50’sx10

Straight Arm Pulldowns
60x3
120x2
120x12
120x12
120x12

28 Minutes of Stretching

Comments: Return of the workout that I got injured doing last week. Attempting to be smarter this time. I noticed something was a little different when I was doing these and it wasn’t until I could compare to last week’s session that I could confirm. When I was rolling the log up to the shoulders, I was dipping under the log. It certainly helps me push the weight faster (I won’t be one motioning any heavy logs I think) but I don’t know if this is an improvement/evolution for my log press or just something my body is doing to protect the biceps. Just have to see. No issues with my biceps today. Used the same technique for the lapping of the log as Wednesday. On my working sets, I wasn’t getting the double dip of the jerk so these were more push presses than anything. I will need to watch it as I can lose balance if I’m not careful. Got to make sure upper and lower body are on the same page. Close grip work was next up. Shoulders felt good and ready but triceps were definitely wanting to take a break. Good power off the chest and it felt like it diminished at the top as the triceps were slow. I had goal in mind of six reps for the max rep set and low-balled it after the first two sets. I felt good during the set and thought I could do more. I hit my goal. On to standing tate presses. Felt great, no issues with the biceps getting the bells to my shoulders. Felt about the same each set. It was not a death by a thousand cuts like last week thankfully. No pull-ups, trying straight arm pulldowns. I said trying as the prescribed weight was quite a handful. Felt these in my triceps, back and abs. The accumulation of fatigue was staggering. Had to essentially rest-pause the last set. A bit of stretching and a much need recovery burritos run to end the day.

August 5, 2015 – Week 10, Day 2

Dynamic Warm-ups

12” Log Cleans
90x5
120x5
150x3
180x3
210x1
235x1
255x3
255x3
255x3

Hatfield Overload Squats
170x5
170x5
265x3
265x3
355x1
355x1
445x1
535x3
535x3
535x3

Farmer’s Walk
205xpick
255xpick
285x60’ in 11.86 seconds
285x60’ in 11.87 seconds
285x60’ in 12.41 seconds

Sandbag Carry and Load Over Bar (49”) (turns at 20’)
230x3x40’
230x3x40’
230x3x40’

29 Minutes of Stretching

Comments: It wasn’t until the drive home from work that I decided to lift today. I had been very close to nodding off a few times during the day and my right eye is starting to develop a tick. I really just wanted to go home, eat and sleep. Listening to music got me into the right frame of mind and it was on with the regular scheduled program. First up was log cleans. Was not looking forward to these with the biceps. I knew they could be done as I had finished up the workout when I had actually pulled it, just had to be smart. No touch and go reps obviously; complete deload. I made sure the pick to the lap was as controlled as possible and made sure everything was tight before pushing the hips and engaging the upper back to roll it to the shoulders. I took a frog stance so that my feet would be in my pressing stance but my knees would be splayed out so that the log would be closer to my body so less stress on the back and biceps on the initial lift. Other than being slowed down, the cleans were good and efficient and little issue with the biceps. Hatfield squats were next. Went up by plate jumps to the working weight. Just a little bit more than last week. Felt solid and the reps got better as I went I feel. Not speed work mind you but not soul and body destroying. Even though I was tired, I felt I still had energy to spare. Headed home for more gruesome-twosome events. Farmer’s walks went better overall this time. I had a new callus on my left hand from the awkward grip I had to use with the circus bell that tore on warm-ups but I was expecting that. Squats and sore forearm didn’t hamper me here. I was happy that the pick-ups felt easier than last week with more weight. I never felt like my grip was in danger of slipping. First and second runs were neck and neck as far as time. I know I had a few missteps on the last run which kind of explains the slower time. Still under my best by these aren’t the best conditions. I didn’t even want to think about sandbag today. Same setup as last time but I put in some small cast iron plates. The sandbag took about as much beating as I did last week as there are small tears in it and it wheezes out sand and dust. Wrapped the ACE bandage real tight and set about trying to do this stupid thing. My normal method of picking up the bag was not going to work with the biceps (I tried). It involved some playing around and quieting the voice in my head to get to work. First run was sloppy as I had to really fumble with the bag and ended up carrying the bad lower than I would have liked due to biceps. Took a bit to even mentally get back into for the second set. On the second set, I had a thought of “why not just grab the top of the bag” and lo and behold, that worked. No pain. I was back in this. Still exhausted by the end of the run but it wasn’t as sloppy. Third run was the best as I knew what to do. The thing that ate the most time was flipping the bag so my left hand could grab the top. Overall, I felt slower (Baby Elephant Walk comes to mind as the background music) but I finished it. Stretching and called it a night. Looking forward to some sleep.

August 4, 2015 – Week 10, 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
265x1

Circus Dumbbell Clean and Presses
130x1/1
152x1/1
175x4/4 PR+2lbs
175x4/4
175x4/4

Parallel Bar Dips
bwx5
bw+35x3
bw+70x2
bw+105x1
bw+140x8
bw+140x7

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

12” Log Seated Overhead Lockouts (6” ROM)
180x3
230x3
280x3 PR+10lbs
280x3
280x5 PR+10&2 reps

Band Scapular Retractions
SB+(2)AB+(2)LBx12
SB+(2)AB+(2)LBx12
SB+(2)AB+(2)LBx12

29 Minutes of Stretching

Comments: Feeling fairly beat up from last week, even with the extra day of rest. Still very leery about the biceps at this point. Log press doubles with short rests again. Power was just not there today as I sputtered out on set nine. I felt the strength was there but there was a disconnect between my leg drive and lockout. May just be from the efforts of the week before as lockout was much tougher this time around. Really had to work for it, couldn’t let the weights float to lockout. Circus dumbbell work after that. I was really dreading the circus bell this week. Not only with the biceps issue but with the increased weight and reps. Stupid last week making everything look and feel easy! It took me three tries before I was mentally able to clean the empty bell to my shoulders. I was seriously considering going home and calling it a week with how it felt that first attempt. I cranked down on the ACE bandage and slapped my arm and got over it. I obviously couldn’t do these as continuous sets as the biceps was not a fan of the eccentric part of the lift (can’t drop it at the Y). Much tougher on my right side versus the left side. It is a small PR. Had to clean the bell five times for the last set with the right side due to a missed rep. That sucked haha. The focus on the right arm to help the left has made the right forearm very sore now. Thankfully, that was done and I could move on to dips. I got the recommended eight for the first set but didn’t have much left for the max rep set. Just too beat by this point. Band tension on the pull aparts was almost like active rest. Not sure why some weeks it is hard and others it is easy. Lockout work was tough. Should have expected that with how tough lockouts were on the first exercise. First two sets, it was like I was false starting the first rep. I would have been called for downward motion. As in the previous workouts, things went a bit better on the last set. Would have liked more. Memory on camera was full so no videos for this one. Like pull aparts, I’m not sure why the tension was so easy this week. It had been a bear last time with the new tension. Late night for sure and a bit stretching to cap it off.

August 1, 2015 – Week 9, 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
280x3
280x3
370x1
370x1
480x1
570x3

12” One Arm Front Farmer’s Deadlifts
115x5/5
165x3/3
205x1/1
255x1/1
270x6/6
270x4/4
270x3/3

Yoke Front Carries
180x50’
180x50’
270x50’
360xpick
360x50’
450xpick
540xpick
540x50’ in 10.96 seconds
540x50’ in 10.51 seconds
540x50’ in 10.42 seconds

Ab Wheel
bwx6
bwx6
bwx6

34 Minutes of Stretching

Comments: Normally, this workout is on Sunday but had to be moved to Saturday as the gym wasn’t going to be open. Additionally, they will be closed for two weeks while the owners are on vacation so I had to go today to get my tarp bar out so I can train it while they are gone. I’d also have liked to take the day off to recover but work needed done so got my arm wrapped and started the last workout of the week. Knees felt fine on front squats. Usually, I got a little bit of aches warming up but nothing this time. Felt a little tougher than last time but still good. Trap bar deadlifts were up next. Only working up to a triple but I wasn’t sure how this would hit the biceps. Thankfully, it didn’t bother it. I kept the slack out of my arms as best I could. The weight moved really well and I’m pleased with that. Felt good for quite a few more reps. Home for event work and I wasn’t looking forward to it with the biceps issue. One arm deadlifts is bit of a new one for me. Trying to mimic the event as best I can. I stood on two plates so it lowered the height of the pick and it forced my stance to be narrow. I also wore my oly shoes as that is what I’ll be wearing for this medley. I had been sure of myself for this event before this week as farmer’s walk was tougher to pick-up then I had thought and now with the biceps pull. The event is fairly straightforward so just need to set my grip and pull. Felt it in my biceps on the first rep of the set but I kept going. Kind of grabbing a tiger by the tail; can’t let go now. Thankfully, that was the only rep out of all the reps that did that. It is a good sign I’m doing reps with 90% of the contest weight. Front carries with the yoke were next. Biceps are in a precarious position here. Using my light yoke so this was really tough with the flex and wobble. Had to spend some time getting the pick right on these. It seems the best option for me is kind of scoop myself under the bar and then brace and press my upper abs into the crossbar. I’ve done this in the past but I don’t remember these being so tough haha. Lots of stress on my upper back and glutes with the weight out in front. All working sets were under 11 seconds and I got faster each set. I had a weight gain shake and then went to the Y for ab wheel. Skipped sternum pull-ups due to biceps. Stretching and then home for another weight gain shake and lots of beef tenderloin.

July 31, 2015 – Week 9, Day 3

Dynamic Warm-ups

12” Log Clean and Jerks
One Clean
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
Clean Every Rep
235x3 (pulled left biceps)
235x3
235x3

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
265x1
305x1
305x3
305x8

Standing Tate Presses
45’sx15
45’sx15
45’sx15
45’sx15

32 Minutes of Stretching

Comments: I felt alright going into the workout. Right oblique a little sore but nothing to write home about. More log work. Day one had been log jerks, day two had been log cleans and now day three was them all together. On the warm-ups, I did just one clean and then did clean every rep for the working sets. Prescribed weight wasn’t too bad but I got into trouble real quick. I ended up pulling my left biceps on the last rep of the first set with the working weight. I was mortified when it happened. During the set, I wasn’t sure if I should just drop it now that it was at my shoulders or finish the lift. I obviously finished the lift. I was panicking and I wasn’t certain what I should do. Thankfully, the rest breaks were somewhat long so I had time to think and assess the injury. It was just a pull and I had full range of motion. As long as it didn’t hurt and get worse, I was going to finish this workout. I made sure that I got every clean to be just right and finished the sets. Slowed it down to make certain I didn’t make it worse. After the workout, I had time to evaluate what went wrong. I’ve never had an issue like this on log. I’ve had sore biceps afterwards but never a pull. This is only the second time I’ve had a serious pull on my biceps. I tried something new and I got sloppy. I don’t normally do a touch and go on log clean and jerks. Additionally, when I did the log cleans on Wednesday, I had the log on bumper plates rather than with weights on the floor. The little gap between when the weights hit the floor and then the log follows is enough I think to goes slack in tension which led to the injury. From now on, I will deload every rep. Back to the workout. Benching was next. Obviously very concerned about the biceps but I figured pressing wouldn’t be an issue. Same weight as the week before deload. Weight felt fine but definitely not full power in triceps but very understandable considering the amount of pressing already done this week. No spot need for the first two sets as with this weight as they were a sure thing (though there was doubts about the arm). Got a spotter for the max rep set and that went well. Triceps were not all there but I got one more rep then last time. I had to readjust my feet for that rep and I felt the weight reverberate through my entire spine on that adjustment haha. Return of the standing tate presses. Only issue I really had was getting the weights to my shoulders. I watched the video and my left arm was going wide to avoid stressing the biceps as much. First set was pretty darn easy but the fatigue accumulated fast. Last set was just plain brutal and the last five to three reps were by the skin of my teeth. I tried to do a pull-up by my biceps said hell no with just supporting my bodyweight so I had to end the session here. Stretching and then hope to recover. Ice and ACE bandage for bit and now just the bandage and some Icy Hot. Ibuprofen on tap for now. I don’t think this is as bad of an injury as when my right biceps pulled last year and even that was fairly quick (though sometimes it needs some babying). Just may need to modify some things for few workouts. Got to keep moving forward, grin and bear it.