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.