Dynamic Warm-ups
Truck Pulls
18,000x60’ in 21.55 seconds
18,000x60’ in 20.20 seconds
17” Frame Deadlift
No Straps
280x5
370x3
460x1
Added Straps
550x1
620x1
690x3
690x3
Sandbag Carries
200x50’/225x50’/250x50’ in 41.18 seconds
200x50’/225x50’/250x50’ in 39.18 seconds
Keg Tosses (15’)
half kegx1 (1 attempts)
half kegx2 (3 attempts)
half kegx3 (3 attempts) in 10.45 seconds
half kegx2 (3 attempts)
43 Minutes of Stretching
Comments:
A rare opportunity presented itself this training cycle; a chance to
train on the contest equipment. Normally, it doesn’t happen so diligent
week to week work is the name of the game. This was too good to pass up
so this week’s training go modified to make this a semi contest run.
Plan was to hit 90-100% of contest weight for 1-3 runs. I didn’t plan on
doing any axle work as I already hit that and upper body pretty good
this week. Went out to BA Athletics to train with my sister (also
prepping for this show). Started things off with truck pull. Semi-truck
without the trailer so still quite a bit under the proposed contest
weight. It was harder to get it moving than the car at home but once it
did, I was smooth sailing. Easier than what I’ve been doing at home. The
course should be good. I gave it another go as I wasn’t satisfied with
my start and I improved my time by over a second. Up next was the frame
deadlift. I kind of knew what this one would be like so I was ready. Or
so I thought. I found out quick that I couldn’t grip it like I did
farmer’s walk if I wanted to be in a good position to rep the weight. I
definitely makes the pick easier but it gets you off balanced and it
comes down uneven. Good to know that now rather than finding out as I
go. I probably would have just done one set but my belt popped loose
after and fell off so I cut the set short. I overcompensated a little by
making my belt tighter on the other set and I kind of passed out after
finished. Got to find a happy medium. Not my limit for sure, saving reps
in the tank for when it matters. Next was sandbag carries. They didn’t
have the actual contest weights so rather than setting up the event
(50’/30’/10’) I just took the three heaviest bags and carried them all
for 50’. Not much to think about here but I wasn’t really tired or
anything from these. I did a second set because I felt like I was lazy
with the last sandbag and because I felt like I needed to put them all
back. Improved my time by two seconds (even went a little further on
distance). Then on to the kegs. There were supposed to be quarter kegs
but they weren’t brought down to the facility so it was just three half
kegs. Not a problem really as it would give me an opportunity to
practice multiple kegs in succession. I could easily see where my one
keg situation is good but not great. I’m hesitant to move to the next
keg as I’m worried that my toss didn’t go over. My first attempt of the
three-in-a-row didn’t work out as the second keg missed but I finished
up with getting one more over. I took another crack at it and got them
all over but I knew I was still hesitating. I tried once more and I was
doing really well but I rushed the last one. I couldn’t find the handles
and I panicked and tried tossing it with what I had. Keg flew out of my
hands and right into the people watching inside. Keg hit my sister in
the shoulder (she’s doing fine, just a bruise). I figured it was time to
call it a day there. Got home and had to stretch a lot. Not as beat as I
thought I would feel. Another hard week of training and then time for
the tapering.
Saturday, February 27, 2016
February 26, 2016 – Week 6, Day 3
Dynamic Warm-ups
Barbell Strict Presses
45x10
80x5
80x5
110x3
110x3
140x1
170x1
200x1
230x1
260x1
260x1
260x1
260x1
260x1
Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
235x3
285x1
330x3
330x3
330x6
Super Set: Dumbbell Trap 3 Raises/Hammer Strength Iso Lateral Raises (bent over/modified)
10’sx12—100x12
10’sx12—100x12
10’sx12—100x12
10’sx12—100x12
Pulldowns
180x13
180x13
180x13
37 Minutes of Stretching
Comments: Had to make some changes on the fly this session. Found out when I got out of work that the Y was closed due to no water (construction right beside the place is messing with the water) so I had to go to Max Fitness to train. I haven’t done a work that required benching there in over five years as the bench doesn’t go high enough for me to unrack it properly. But it needed to be done. Strict pressing for singles with short rests again. A little more weight, one less set and a little more rest between sets. Knees weren’t anywhere near as bad as last week but my right shoulder definitely has a little achy and sore. I feel my rack position was better this time and it is good thing it was as these were tough. Only my first and third lift weren’t grinders. Power felt good off the shoulders, lockout was a bit tougher than usual. Benching was next. Always interesting using an unfamiliar bench setup so I had to keep that in mind in that the unrack would be different. Also a fair bit of other parts on the rack that were kind of in my peripheral vision so another thing to try to keep in mind but also to ignore. The unrack of the weights wasn’t as bad as I feared it would be so I didn’t ask for help on my first two working sets as I knew it was well within my capabilities. Second set actually felt better than the first. Ended up having three spotters for the last set haha. I definitely wanted someone to help me unrack the weight so that I didn’t expend as much energy from the lower rack position. I was constantly worried with so many people around the bar and me that someone would help before I needed it haha. Managed six, one short of my all-time best but again, this is with a closer grip than I’ve previously used and an unfamiliar setup. With a different gym than usual, I had to modify the upper back super set. No issue with the t3 raises but the second part was tricky. The actual workout calls for a reverse pec dec but I don’t have access to one of those. I decided to use the Hammer Strength lateral raise and just bent over so that my elbows were in the pads and did a “reverse hug” for the lift. Not ideal but not bad. Pulldowns were next. I knew these would be tough from last time but this setup was different. It was not made for talls haha. I wasn’t able to do a full range of motion so I did the best I could. Stretched a lot (hamstrings and upper back really tight) and then home to eat and sleep.
Barbell Strict Presses
45x10
80x5
80x5
110x3
110x3
140x1
170x1
200x1
230x1
260x1
260x1
260x1
260x1
260x1
Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
235x3
285x1
330x3
330x3
330x6
Super Set: Dumbbell Trap 3 Raises/Hammer Strength Iso Lateral Raises (bent over/modified)
10’sx12—100x12
10’sx12—100x12
10’sx12—100x12
10’sx12—100x12
Pulldowns
180x13
180x13
180x13
37 Minutes of Stretching
Comments: Had to make some changes on the fly this session. Found out when I got out of work that the Y was closed due to no water (construction right beside the place is messing with the water) so I had to go to Max Fitness to train. I haven’t done a work that required benching there in over five years as the bench doesn’t go high enough for me to unrack it properly. But it needed to be done. Strict pressing for singles with short rests again. A little more weight, one less set and a little more rest between sets. Knees weren’t anywhere near as bad as last week but my right shoulder definitely has a little achy and sore. I feel my rack position was better this time and it is good thing it was as these were tough. Only my first and third lift weren’t grinders. Power felt good off the shoulders, lockout was a bit tougher than usual. Benching was next. Always interesting using an unfamiliar bench setup so I had to keep that in mind in that the unrack would be different. Also a fair bit of other parts on the rack that were kind of in my peripheral vision so another thing to try to keep in mind but also to ignore. The unrack of the weights wasn’t as bad as I feared it would be so I didn’t ask for help on my first two working sets as I knew it was well within my capabilities. Second set actually felt better than the first. Ended up having three spotters for the last set haha. I definitely wanted someone to help me unrack the weight so that I didn’t expend as much energy from the lower rack position. I was constantly worried with so many people around the bar and me that someone would help before I needed it haha. Managed six, one short of my all-time best but again, this is with a closer grip than I’ve previously used and an unfamiliar setup. With a different gym than usual, I had to modify the upper back super set. No issue with the t3 raises but the second part was tricky. The actual workout calls for a reverse pec dec but I don’t have access to one of those. I decided to use the Hammer Strength lateral raise and just bent over so that my elbows were in the pads and did a “reverse hug” for the lift. Not ideal but not bad. Pulldowns were next. I knew these would be tough from last time but this setup was different. It was not made for talls haha. I wasn’t able to do a full range of motion so I did the best I could. Stretched a lot (hamstrings and upper back really tight) and then home to eat and sleep.
Thursday, February 25, 2016
February 24, 2016 – Week 6, Day 2
Dynamic Warm-ups
Hatfield Overload Squats
170x5
170x5
260x3
260x3
350x1
350x1
440x1
515x1
570x1
615x1
Deadlifts (straps)
155x5
245x3
335x1
405x1
455x1
495x5
Romanian Deadlifts w/ MB dbl
265x5
265x5
Kneeling Cable Abs
200x12
200x12
200x12
33 Minutes of Stretching
Comments: With plans to run a mock contest on Saturday with the actual implements, this work was modified heavily. No event work which was fine as it rained most of the day anyways. Hatfield squats right off the bat. Some knee aches but nothing new and nothing serious. Increased weight but just singles. Weight definitely didn’t feel as crushing as last week but I felt slow on my walkouts with the weight. First heavy single almost felt like speed work weight. The top single wasn’t even that difficult really. Perhaps not having the other stuff made these not so rough haha. With the last workout this week changed, deadlift got moved to this day as well. A few more warm-ups than I have been doing just to get the form down after the heavy squats. Felt rough on my hamstrings on some reps leading up to the working set. I initially tried to get set and then look toward the wall and pull but it didn’t feel like I was getting the right drive off the floor. Like I was missing something and getting loose. I decided to then look at the floor a few feet in front of me and it felt loads better. Pull off the floor is still a lot slower than I would like but midpoint and lockout are strong. Was surprised with the increase for these considering how they have been feeling. I started to slow near the end but I feel I’m good for at least double the reps I did. Right in to romanian deadlifts with a single mini band. No warm-ups as this was right after deadlifts. Working on the arch. Definitely easier this week but again, different exercises and work before this exercise this time. Abs were even tougher this week. Maxed out the cable tower. Lots of strain to keep myself anchored to the ground and letting the weight move rather than vice versa. Stretched and then got recovery burritos.
Hatfield Overload Squats
170x5
170x5
260x3
260x3
350x1
350x1
440x1
515x1
570x1
615x1
Deadlifts (straps)
155x5
245x3
335x1
405x1
455x1
495x5
Romanian Deadlifts w/ MB dbl
265x5
265x5
Kneeling Cable Abs
200x12
200x12
200x12
33 Minutes of Stretching
Comments: With plans to run a mock contest on Saturday with the actual implements, this work was modified heavily. No event work which was fine as it rained most of the day anyways. Hatfield squats right off the bat. Some knee aches but nothing new and nothing serious. Increased weight but just singles. Weight definitely didn’t feel as crushing as last week but I felt slow on my walkouts with the weight. First heavy single almost felt like speed work weight. The top single wasn’t even that difficult really. Perhaps not having the other stuff made these not so rough haha. With the last workout this week changed, deadlift got moved to this day as well. A few more warm-ups than I have been doing just to get the form down after the heavy squats. Felt rough on my hamstrings on some reps leading up to the working set. I initially tried to get set and then look toward the wall and pull but it didn’t feel like I was getting the right drive off the floor. Like I was missing something and getting loose. I decided to then look at the floor a few feet in front of me and it felt loads better. Pull off the floor is still a lot slower than I would like but midpoint and lockout are strong. Was surprised with the increase for these considering how they have been feeling. I started to slow near the end but I feel I’m good for at least double the reps I did. Right in to romanian deadlifts with a single mini band. No warm-ups as this was right after deadlifts. Working on the arch. Definitely easier this week but again, different exercises and work before this exercise this time. Abs were even tougher this week. Maxed out the cable tower. Lots of strain to keep myself anchored to the ground and letting the weight move rather than vice versa. Stretched and then got recovery burritos.
Tuesday, February 23, 2016
February 23, 2016 – Week 6, Day 1
Dynamic Warm-ups
Axle Clean and Jerks (one clean)
72x5
72x5
116x3
116x3
160x3
160x3
200x1
200x1
230x2
250x2
270x2
290x2
Incline Barbell Close Grip Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
235x1
270x5
270x3
270x9 PR+5lbs & 1 rep
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
Super Set: Overhead Dicks Presses/Dumbbell Curls
160x6/45’sx12
160x6/45’sx12
160x6/45’sx12
32 Minutes of Stretching
Comments: Last week went well and trying to keep that momentum going. Humid in the gym today, lot of bodies. Luckily, a space cleared up and I was able to do the axle work. Like last week, doubles with the axle. Little more weight, one less set and the same jumps. I felt something in my right shoulder when I cleaned the axle for the very first set of warm-ups. An ache really. Didn’t seem to do anything and I kept going forward. Cleans were good and explosive. A little stumble with the first rep with 290lbs but still going up pretty smooth. Definitely not my limit, maybe another 40lbs there today. Next up was incline with close grip again. I had to wait a bit for the bench to open up. Fairly big increase but to be expected with how well I did last week. Felt heavy in my shoulders and wrists but I had control for the first two sets. My right shoulder was sore going into the max rep set so I definitely wanted a spotter and I told them to watch the shoulder. Better safe than sorry. Thankfully no issues. Another strong showing on these. Pull-aparts were really easy this time and didn’t feel anything until the last few reps of the last set. Overhead dicks press and dumbbell curl superset again. My top set of eight last week was increased a little and done for sets of six. This was tough. Dumbbell was tougher than last week but compared to how tough the triceps and shoulders stuff is, it is almost like resting haha. Home to stretch.
Axle Clean and Jerks (one clean)
72x5
72x5
116x3
116x3
160x3
160x3
200x1
200x1
230x2
250x2
270x2
290x2
Incline Barbell Close Grip Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
235x1
270x5
270x3
270x9 PR+5lbs & 1 rep
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
Super Set: Overhead Dicks Presses/Dumbbell Curls
160x6/45’sx12
160x6/45’sx12
160x6/45’sx12
32 Minutes of Stretching
Comments: Last week went well and trying to keep that momentum going. Humid in the gym today, lot of bodies. Luckily, a space cleared up and I was able to do the axle work. Like last week, doubles with the axle. Little more weight, one less set and the same jumps. I felt something in my right shoulder when I cleaned the axle for the very first set of warm-ups. An ache really. Didn’t seem to do anything and I kept going forward. Cleans were good and explosive. A little stumble with the first rep with 290lbs but still going up pretty smooth. Definitely not my limit, maybe another 40lbs there today. Next up was incline with close grip again. I had to wait a bit for the bench to open up. Fairly big increase but to be expected with how well I did last week. Felt heavy in my shoulders and wrists but I had control for the first two sets. My right shoulder was sore going into the max rep set so I definitely wanted a spotter and I told them to watch the shoulder. Better safe than sorry. Thankfully no issues. Another strong showing on these. Pull-aparts were really easy this time and didn’t feel anything until the last few reps of the last set. Overhead dicks press and dumbbell curl superset again. My top set of eight last week was increased a little and done for sets of six. This was tough. Dumbbell was tougher than last week but compared to how tough the triceps and shoulders stuff is, it is almost like resting haha. Home to stretch.
Sunday, February 21, 2016
February 21, 2016 – Week 5, Day 4
Dynamic Warm-ups
Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
245x5
245x5
245x5
8” Trap Bar Block Pulls
No Straps
170x5
260x3
350x1
Added Straps
440x1
500x1
555x1
605x1
645x1
Deadlifts (straps)
225x1
315x1
405x1
480x5
Truck Pull Starts (4,149lbs curb weight)
Truck/1 personsx1
Truck/1 persons/+500lbsx1
Truck/4 persons/+500lbsx1
Truck/4 persons/+500lbsx1
Truck/4 persons/+500lbsx1
Truck/2 persons/+500lbs/+505lbs sledx1
Truck/2 persons/+500lbs/+685lbs sledx1
Truck Pulls
Truck/1 persons/+500lbsx60 seconds
Truck/1 persons/+500lbsx60 seconds
Neutral Grip Pull-ups
bw+40x8
bw+40x8
bw+40x8
Ab Wheel
bwx7
bwx7
bwx7
35 Minutes of Stretching
Comments: More than halfway to the show now. Ate well the day before and had to be up earlier than I would have liked to start training today. Weighed in at 280.8lbs so weight is moving up again. Starting things off with the usual paused front squats. I did the warm-ups hands free to make things interesting. I got mad at these for not getting easier and that made them easier haha. I was worried my knees would still be achy and they were but no issues with the front squats. Block pulls with the trap bar after that. 3” block but flipped the bar over so that pick height was 17”. So pick height is a bit higher than the previous four weeks. Plan for the day was three singles of increasing weight. The top single was a weight I’ve done from a lower pick height so I knew these were going up, just a matter of difficulty. First one went up pretty darn fast (felt heavy). Obviously things slowed down on the other singles and the top one was the slowest. Definitely feel a double with this weight (my best from this height is 700lbs). Pulls from the floor with a barbell were next up. I really hate these as I’m intentionally making them tougher with the stiff bar. Fatigue from the heavy block pulls also adds to it. Little more weight than last time. Definitely felt a lot tougher than last time. Almost lost some nutrients here haha. I could definitely do more reps but it would be asking a lot right now. Home to do truck pull training. It rained little so the driveway was too slick to really use which was ok. Truck pull was broken down into two parts; starting strength and conditioning. Past weeks have just been conditioning but I felt that something was missing (especially with doing the uphill sled work) so implemented heavy starts. Loading weight so that I have to strain to break the inertia of the truck. Don’t have a vehicle that would be in the 30,000lbs range but my street is a slight incline so that helps. Initial plan was just three tough pulls but I had to do some trial and error to find out what would actually be tough. Adding a sled to the back of the car ended up doing the trick as it added to the drag. Then on to the conditioning. I was racking my brain trying to think of a good way to get a continuous effort for time period but nothing was perfect. I then figured that I would just do truck pulls with a somewhat light weight and stop time when I finished the course and reset as quickly as possible and resume until time lapses. That would insure I’m doing the set time of effort. First set was great, second set not so much. I don’t think I fully recovered from the first set (also didn’t help that the truck was in reverse at first haha). On to the Y for pull-ups and ab wheel. Kind of a weird feeling with the pull-ups as it was tough but it didn’t feel heavy or that I was near my limits. It wasn’t until the last set that I hit a wall and I knew this was hard. Ab wheel was in use so I just used a barbell to do them. Stretched and finished up the day.
Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
245x5
245x5
245x5
8” Trap Bar Block Pulls
No Straps
170x5
260x3
350x1
Added Straps
440x1
500x1
555x1
605x1
645x1
Deadlifts (straps)
225x1
315x1
405x1
480x5
Truck Pull Starts (4,149lbs curb weight)
Truck/1 personsx1
Truck/1 persons/+500lbsx1
Truck/4 persons/+500lbsx1
Truck/4 persons/+500lbsx1
Truck/4 persons/+500lbsx1
Truck/2 persons/+500lbs/+505lbs sledx1
Truck/2 persons/+500lbs/+685lbs sledx1
Truck Pulls
Truck/1 persons/+500lbsx60 seconds
Truck/1 persons/+500lbsx60 seconds
Neutral Grip Pull-ups
bw+40x8
bw+40x8
bw+40x8
Ab Wheel
bwx7
bwx7
bwx7
35 Minutes of Stretching
Comments: More than halfway to the show now. Ate well the day before and had to be up earlier than I would have liked to start training today. Weighed in at 280.8lbs so weight is moving up again. Starting things off with the usual paused front squats. I did the warm-ups hands free to make things interesting. I got mad at these for not getting easier and that made them easier haha. I was worried my knees would still be achy and they were but no issues with the front squats. Block pulls with the trap bar after that. 3” block but flipped the bar over so that pick height was 17”. So pick height is a bit higher than the previous four weeks. Plan for the day was three singles of increasing weight. The top single was a weight I’ve done from a lower pick height so I knew these were going up, just a matter of difficulty. First one went up pretty darn fast (felt heavy). Obviously things slowed down on the other singles and the top one was the slowest. Definitely feel a double with this weight (my best from this height is 700lbs). Pulls from the floor with a barbell were next up. I really hate these as I’m intentionally making them tougher with the stiff bar. Fatigue from the heavy block pulls also adds to it. Little more weight than last time. Definitely felt a lot tougher than last time. Almost lost some nutrients here haha. I could definitely do more reps but it would be asking a lot right now. Home to do truck pull training. It rained little so the driveway was too slick to really use which was ok. Truck pull was broken down into two parts; starting strength and conditioning. Past weeks have just been conditioning but I felt that something was missing (especially with doing the uphill sled work) so implemented heavy starts. Loading weight so that I have to strain to break the inertia of the truck. Don’t have a vehicle that would be in the 30,000lbs range but my street is a slight incline so that helps. Initial plan was just three tough pulls but I had to do some trial and error to find out what would actually be tough. Adding a sled to the back of the car ended up doing the trick as it added to the drag. Then on to the conditioning. I was racking my brain trying to think of a good way to get a continuous effort for time period but nothing was perfect. I then figured that I would just do truck pulls with a somewhat light weight and stop time when I finished the course and reset as quickly as possible and resume until time lapses. That would insure I’m doing the set time of effort. First set was great, second set not so much. I don’t think I fully recovered from the first set (also didn’t help that the truck was in reverse at first haha). On to the Y for pull-ups and ab wheel. Kind of a weird feeling with the pull-ups as it was tough but it didn’t feel heavy or that I was near my limits. It wasn’t until the last set that I hit a wall and I knew this was hard. Ab wheel was in use so I just used a barbell to do them. Stretched and finished up the day.
Saturday, February 20, 2016
February 19, 2016 – Week 5, Day 3
Dynamic Warm-ups
Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
255x1
255x1
255x1
255x1
255x1
255x1
Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
320x3
320x3
320x8
Super Set: Dumbbell Trap 3 Raises/Cybex Dual Axis Rear Delts
10’sx12—100x12
10’sx12—100x12
10’sx12—100x12
10’sx12—100x12
Pulldowns
180x12
180x12
180x12
40 Minutes of Stretching
Comments: Another upper body workout session. Not much changes from the last heavy workout. Super busy when I got to the gym but I didn’t have to wait too long to use the power rack. Strict pressing for singles with short rests again. More weight, fewer sets and a bit more rest between sets. Starting off doing the light warm-ups in the tiered squat rack until the power rack opened up. Weight felt heavier than I would have liked warming up. The increase in weight was definitely noticed. Definitely progress as last time I was doing this weight, I was allowed to take as much rest as I wanted between singles. Knees ached like crazy just standing there with the weight. Difficulty across the sets was pretty much the same. My rack position felt the best on the last two sets. I did push the weight out in front of me on the fifth set so that was tougher than it should have been. Close grip benching was up next on the agenda. Same as past workouts but with a bit more weight. Increased weight meant I’d need to adjust the warm-ups to make sure I was ready for the working weight. The weight felt heavy on the first set but it moved fast. Second set I didn’t setup just right so it was a bit slower and I had to put in more effort to get the reps. Max rep set went better than I expected with how I was feeling. Managed a tough eight (the last rep was really tough as I banged into the rack pegs and had to navigate around them to finish). Past few workouts definitely have me back in the 400lbs territory with the narrower grip. Now if only I could get these to be my strict press numbers haha. Upper back superset again but with some changes. Increased the weight on the machine part with a decrease in reps. Not much difference really; still fatigue inducing haha. I had to wait a bit to use the setup though as an elderly man decided he needed to use it. Then on to what I thought would be easy and light pulldowns. I was wrong. These were toughies. I started out really trying to use my back muscles to move the weight, which involved a slower tempo. However, fatigue built real fast this became a mighty struggle at the end. Pump in my back and lower biceps. I was apparently very tight when I got home as I had to stretch for a ton.
Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
255x1
255x1
255x1
255x1
255x1
255x1
Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
320x3
320x3
320x8
Super Set: Dumbbell Trap 3 Raises/Cybex Dual Axis Rear Delts
10’sx12—100x12
10’sx12—100x12
10’sx12—100x12
10’sx12—100x12
Pulldowns
180x12
180x12
180x12
40 Minutes of Stretching
Comments: Another upper body workout session. Not much changes from the last heavy workout. Super busy when I got to the gym but I didn’t have to wait too long to use the power rack. Strict pressing for singles with short rests again. More weight, fewer sets and a bit more rest between sets. Starting off doing the light warm-ups in the tiered squat rack until the power rack opened up. Weight felt heavier than I would have liked warming up. The increase in weight was definitely noticed. Definitely progress as last time I was doing this weight, I was allowed to take as much rest as I wanted between singles. Knees ached like crazy just standing there with the weight. Difficulty across the sets was pretty much the same. My rack position felt the best on the last two sets. I did push the weight out in front of me on the fifth set so that was tougher than it should have been. Close grip benching was up next on the agenda. Same as past workouts but with a bit more weight. Increased weight meant I’d need to adjust the warm-ups to make sure I was ready for the working weight. The weight felt heavy on the first set but it moved fast. Second set I didn’t setup just right so it was a bit slower and I had to put in more effort to get the reps. Max rep set went better than I expected with how I was feeling. Managed a tough eight (the last rep was really tough as I banged into the rack pegs and had to navigate around them to finish). Past few workouts definitely have me back in the 400lbs territory with the narrower grip. Now if only I could get these to be my strict press numbers haha. Upper back superset again but with some changes. Increased the weight on the machine part with a decrease in reps. Not much difference really; still fatigue inducing haha. I had to wait a bit to use the setup though as an elderly man decided he needed to use it. Then on to what I thought would be easy and light pulldowns. I was wrong. These were toughies. I started out really trying to use my back muscles to move the weight, which involved a slower tempo. However, fatigue built real fast this became a mighty struggle at the end. Pump in my back and lower biceps. I was apparently very tight when I got home as I had to stretch for a ton.
Thursday, February 18, 2016
February 17, 2016 – Week 5, Day 2
Dynamic Warm-ups
Keg Tosses (15’7”)
half kegx6 (6 attempts)
half kegx6 (6 attempts)
half kegx6 (6 attempts)
half kegx6 (6 attempts)
Sandbag Carry and Load Over Bar (50”) (turns at 20’)
250x4x40’
250x3x40’
250x2x40’
Axle Cleans
116x5
160x3
205x1
245x1
245x1
245x1
245x1
245x1
Hatfield Overload Squats
170x5
170x5
260x3
260x3
350x1
350x1
440x1
505x2
545x2
585x2
Romanian Deadlifts w/ MB dbl
155x3
245x5
245x5
Kneeling Cable Abs
190x12
190x12
190x12
24 Minutes of Stretching
Comments: I had a feeling this would be a tough workout but in a good way. Keg tossing was great; no misses and I was able to have a conversation (talk a lot of crap haha) with my brother and dad throughout all the sets. I did rush my setup on the last two reps of the third set to try and pick up the pace (sets are taking a little over a minute to complete) and I was definitely feeling some fatigue by the end of the last set. Only regret really is that I can’t really do a whole series like at a contest with just the one keg. Might get chance to do that next week though. It looked like it was threatening to snow (flurries coming down) so I figured it was best to do sandbag stuff next. Used my new sandbag and upped the weight considerably (thankfully, the load height was decreased a good deal). Plan was a set of four, then three and finally two. I was concerned the turns would bother my knee but they didn’t. The first set really sucked. First rep was fine but I had issues with lapping the second one and then the top came loose on the third. The top was fully open on the fourth rep so I had a hell of a time doing much of anything with it but I wouldn’t be denied. I had to wait until my heart beat left my throat and I didn’t feel like I was tasting blood in my mouth to start the next set. I had secured the top and I made much better work. Still exhausting but very much around the time I was hitting with the much lighter bag with the same reps and height at the start of the cycle. The final set was perfect. To the gym for more stuff. Axle cleans to start. I was pretty warm so I took one less warm-up than usual. Felt slightly nauseous from sandbag stuff still haha. Heavier weight for singles with short rests. I like this more than reps as I can focus on the clean and getting the movements down precise. Also allowed me to modify things set to set to see what small changes worked best. Taking a deep breath at the top and holding it seems to be the best method for staying tight and having a hard arch off the floor to initiate the second pull. Hatfield squats followed. More weight, less reps. I knew that these would take a hit from sandbag work. Lower back and hamstrings were beat and the weight felt about 90lbs heavier than it actually was. Some knee issues unracking the weight and walking out but none on the actual movement. Despite the heaviness I felt, the weight was fine and moved decent. Not my best but still power to spare. Then on to hamstring work. Romanian deadlifts with a single mini band. I just draped it over the bar and stood on it. Lower back was quite fatigued but I did my best to keep an arch and make the posterior chain (especially hamstrings) work. Second set was definitely easier than the first. Abs were pretty tough with the increased weight as it is trying to pull me up off the ground. I got better at controlling that as the sets went on. Little bit of stretching and then time to crash. Definitely looking forward to a day off now haha.
Keg Tosses (15’7”)
half kegx6 (6 attempts)
half kegx6 (6 attempts)
half kegx6 (6 attempts)
half kegx6 (6 attempts)
Sandbag Carry and Load Over Bar (50”) (turns at 20’)
250x4x40’
250x3x40’
250x2x40’
Axle Cleans
116x5
160x3
205x1
245x1
245x1
245x1
245x1
245x1
Hatfield Overload Squats
170x5
170x5
260x3
260x3
350x1
350x1
440x1
505x2
545x2
585x2
Romanian Deadlifts w/ MB dbl
155x3
245x5
245x5
Kneeling Cable Abs
190x12
190x12
190x12
24 Minutes of Stretching
Comments: I had a feeling this would be a tough workout but in a good way. Keg tossing was great; no misses and I was able to have a conversation (talk a lot of crap haha) with my brother and dad throughout all the sets. I did rush my setup on the last two reps of the third set to try and pick up the pace (sets are taking a little over a minute to complete) and I was definitely feeling some fatigue by the end of the last set. Only regret really is that I can’t really do a whole series like at a contest with just the one keg. Might get chance to do that next week though. It looked like it was threatening to snow (flurries coming down) so I figured it was best to do sandbag stuff next. Used my new sandbag and upped the weight considerably (thankfully, the load height was decreased a good deal). Plan was a set of four, then three and finally two. I was concerned the turns would bother my knee but they didn’t. The first set really sucked. First rep was fine but I had issues with lapping the second one and then the top came loose on the third. The top was fully open on the fourth rep so I had a hell of a time doing much of anything with it but I wouldn’t be denied. I had to wait until my heart beat left my throat and I didn’t feel like I was tasting blood in my mouth to start the next set. I had secured the top and I made much better work. Still exhausting but very much around the time I was hitting with the much lighter bag with the same reps and height at the start of the cycle. The final set was perfect. To the gym for more stuff. Axle cleans to start. I was pretty warm so I took one less warm-up than usual. Felt slightly nauseous from sandbag stuff still haha. Heavier weight for singles with short rests. I like this more than reps as I can focus on the clean and getting the movements down precise. Also allowed me to modify things set to set to see what small changes worked best. Taking a deep breath at the top and holding it seems to be the best method for staying tight and having a hard arch off the floor to initiate the second pull. Hatfield squats followed. More weight, less reps. I knew that these would take a hit from sandbag work. Lower back and hamstrings were beat and the weight felt about 90lbs heavier than it actually was. Some knee issues unracking the weight and walking out but none on the actual movement. Despite the heaviness I felt, the weight was fine and moved decent. Not my best but still power to spare. Then on to hamstring work. Romanian deadlifts with a single mini band. I just draped it over the bar and stood on it. Lower back was quite fatigued but I did my best to keep an arch and make the posterior chain (especially hamstrings) work. Second set was definitely easier than the first. Abs were pretty tough with the increased weight as it is trying to pull me up off the ground. I got better at controlling that as the sets went on. Little bit of stretching and then time to crash. Definitely looking forward to a day off now haha.
Tuesday, February 16, 2016
February 16, 2016 – Week 5, Day 1
Dynamic Warm-ups
Axle Clean and Jerks (one clean)
72x5
72x5
116x3
116x3
160x3
160x3
205x2
225x2
245x2
265x2
285x2
Incline Barbell Close Grip Bench Presses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x1
255x5
255x3
255x11 PR+10lbs & 1 rep
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
Super Set: Overhead Dicks Presses/Dumbbell Curls
115x8/40’sx12
135x8/40’sx12
155x8/40’sx12
35 Minutes of Stretching
Comments: Definitely needed that day off to recover, especially since more snow fell. Ended up having to shovel twice yesterday. Also got a deep tissue massage. Upper back and shoulders definitely needed it. Not as tight as I was at the last one haha. Left knee was a little tender from slipping on some ice. First on the agenda was axle clean and jerks for doubles. Weight flew up on my first working set. When the weight got heavier, I realized that I had left my belt at home (I’d taken it out for deload week) so I ended up using a weird, cheap belt at the gym. Big jump up in weight for the last set. Still quite a bit under my best but it was easy once it was at my shoulders. Still a lot there I think, especially since I’m not doing a split jerk at the moment. The clean is still a work in progress I think. Incline work followed. Back to close grip style. Felt so much easier and comfortable compared to regular grip. Crushed my previous best by a bit. Pull aparts after that. Definitely felt some fatigue by the end of the sets. New super set to finish off the day. Triceps and shoulders contended with the overhead dicks press while biceps had it easy with light dumbbell curls. Goal for the overhead dicks press was an 8rm. Never gone above 110lbs so tested the waters and found that I was good to go. The last set was definitely my limit. I forgot how tough these are on the shoulders and triceps. Curls were curls, barely fatigued on these. Needed to do a lot of stretching. Things are getting interesting.
Sunday, February 14, 2016
February 14, 2016 – Week 4, Day 4
Dynamic Warm-ups
Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
125x3
125x3
150x1
150x1
Added Pauses
175x1
175x1
200x5
200x5
6” Trap Bar Block Pulls
170x5
260x3
350x1
405x1
455x3
455x3
Deadlifts
150x1
200x1
250x1
300x1
350x5
Truck Pull Sims
LBsx75 seconds
LBsx75 seconds
LBsx75 seconds
Neutral Grip Pull-ups
bwx3
bwx3
bwx3
Ab Wheel
bwx7
bwx7
bwx7
35 Minutes of Stretching
Comments: Another cold one. Went for a walk yesterday and had frost in my beard by the time I got back. Much the same today. Had two space heaters running at the gym. Pause front squats needed more sets than usual to get ready, even with the light weight. Knees were especially achy (more so my left) so I figured it was best to make sure I was warm for the sets. Weight moved easy but I think I was holding my breath a little too much on some reps. Trap bar blocks after that. No straps as the weight is light and I don’t grip and rip here. First set was pretty darn good but the second set was a bit tougher as I gripped the handles in an odd way so the bar was off balanced and dipping forward. Couldn’t stop once I started kind of deals. Pulls from the floor followed. I started out really light to make sure my body was ready. Felt tougher than I would have liked but I am using a stiff bar with no knurling and setting my grip so it is a truly dead lift. Hamstrings are tight. I wasn’t going to be able to do the uphill pulls for about another two hours so I figured I’d try a substitute using bands and harness. Essentially walking in place in low stance like I was doing a truck pull. If only I could get something so I could work my arms this would be great for endurance. Stayed at Max Fitness to do pull-ups and abs. Floating without the weights on. Very explosive and hard to control my body with how light I feel. Ab wheel felt super easy home to stretch a lot and get out of the cold. Halfway through this cycle; only 5 weeks left. Scheduled a massage for tomorrow night to make sure I’m ready for these next four weeks.
Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
125x3
125x3
150x1
150x1
Added Pauses
175x1
175x1
200x5
200x5
6” Trap Bar Block Pulls
170x5
260x3
350x1
405x1
455x3
455x3
Deadlifts
150x1
200x1
250x1
300x1
350x5
Truck Pull Sims
LBsx75 seconds
LBsx75 seconds
LBsx75 seconds
Neutral Grip Pull-ups
bwx3
bwx3
bwx3
Ab Wheel
bwx7
bwx7
bwx7
35 Minutes of Stretching
Comments: Another cold one. Went for a walk yesterday and had frost in my beard by the time I got back. Much the same today. Had two space heaters running at the gym. Pause front squats needed more sets than usual to get ready, even with the light weight. Knees were especially achy (more so my left) so I figured it was best to make sure I was warm for the sets. Weight moved easy but I think I was holding my breath a little too much on some reps. Trap bar blocks after that. No straps as the weight is light and I don’t grip and rip here. First set was pretty darn good but the second set was a bit tougher as I gripped the handles in an odd way so the bar was off balanced and dipping forward. Couldn’t stop once I started kind of deals. Pulls from the floor followed. I started out really light to make sure my body was ready. Felt tougher than I would have liked but I am using a stiff bar with no knurling and setting my grip so it is a truly dead lift. Hamstrings are tight. I wasn’t going to be able to do the uphill pulls for about another two hours so I figured I’d try a substitute using bands and harness. Essentially walking in place in low stance like I was doing a truck pull. If only I could get something so I could work my arms this would be great for endurance. Stayed at Max Fitness to do pull-ups and abs. Floating without the weights on. Very explosive and hard to control my body with how light I feel. Ab wheel felt super easy home to stretch a lot and get out of the cold. Halfway through this cycle; only 5 weeks left. Scheduled a massage for tomorrow night to make sure I’m ready for these next four weeks.
Saturday, February 13, 2016
February 12, 2016 – Week 4, Day 3
Dynamic Warm-ups
Barbell Strict Presses
45x10
80x5
80x5
110x3
110x3
140x1
170x1
200x1
200x1
200x1
200x1
Close Grip Barbell Bench Presses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
235x3
235x3
Super Set: Dumbbell Trap 3 Raises/Cybex Dual Axis Rear Delts
10’sx12—90x15
10’sx12—90x15
10’sx12—90x15
Straight Arm Pulldowns
90x15
90x15
27 Minutes of Stretching
Comments: Woke up to a 9 degree day. Thankfully it warmed up a little by the end of the day. Gym was surprisingly packed when I got there but what needed opened up once I was warmed up. One dude kept staring at me the whole workout and it was unnerving to say the least haha. Wrists were a little achy on the strict presses. Short rests, really not sure why my shoulders got sore from such low volume. On to close grip bench. Not sure if it was in my head but I felt like my body was rotated to right a bit when I was under the bar. Weight felt heavy in my shoulder joints but I was moving it with ease. The way the weight feels doesn’t always means what I think it means. Upstairs for the upper back superset work. No decrease in weight or reps here for deload, just one less set. The weight is light on this but the fatigue gets me. One of the better runs through on these. Upper back was pretty pumped though. Time to finish up the straight arm lat pulldowns. Bit drop down it weight so I could really practice the form I was experimenting with last week. More upper back pump. Able to control my back muscles better. Stretched and then home.
Barbell Strict Presses
45x10
80x5
80x5
110x3
110x3
140x1
170x1
200x1
200x1
200x1
200x1
Close Grip Barbell Bench Presses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
235x3
235x3
Super Set: Dumbbell Trap 3 Raises/Cybex Dual Axis Rear Delts
10’sx12—90x15
10’sx12—90x15
10’sx12—90x15
Straight Arm Pulldowns
90x15
90x15
27 Minutes of Stretching
Comments: Woke up to a 9 degree day. Thankfully it warmed up a little by the end of the day. Gym was surprisingly packed when I got there but what needed opened up once I was warmed up. One dude kept staring at me the whole workout and it was unnerving to say the least haha. Wrists were a little achy on the strict presses. Short rests, really not sure why my shoulders got sore from such low volume. On to close grip bench. Not sure if it was in my head but I felt like my body was rotated to right a bit when I was under the bar. Weight felt heavy in my shoulder joints but I was moving it with ease. The way the weight feels doesn’t always means what I think it means. Upstairs for the upper back superset work. No decrease in weight or reps here for deload, just one less set. The weight is light on this but the fatigue gets me. One of the better runs through on these. Upper back was pretty pumped though. Time to finish up the straight arm lat pulldowns. Bit drop down it weight so I could really practice the form I was experimenting with last week. More upper back pump. Able to control my back muscles better. Stretched and then home.
Wednesday, February 10, 2016
February 10, 2016 – Week 4, Day 2
Dynamic Warm-ups
Keg Tosses (15’7”)
half kegx3 (3 attempts)
half kegx3 (3 attempts)
half kegx3 (3 attempts)
Sandbag Carry and Load Over Bar (60”) (turns at 20’)
150x3x40’
150x3x40’
Axle Cleans
165x3
165x3
Hatfield Overload Squats
135x5
135x5
225x3
225x3
315x1
315x1
365x1
405x3
405x3
405x3
Nordic Leg Curls (5 second negatives)
bwx3
bwx3
Kneeling Cable Abs
110x12
110x12
33 Minutes of Stretching
Comments: Had to shovel some more snow in the morning to insure that my driveway was dry when I got home from work. Cold, windy and dark at night compared to the very sunny afternoon. Keg toss went well. No misses and some tosses were clearing the bar by almost 5’. As this is the deload week, it made more sense to do sandbag carries next so that it was just one trip. Used my new sandbag and did a little more than planned as it was easier just to put in three full bags of sand into it than dealing with some weights or loose sand. It was windy and cold so I just kept my warm-ups on which are a little slick so I really had to grip the bag to load it. To the gym and on to axle cleans. The shirt I was wearing was also slick. I’m testing my shirts to see which ones work the best (I got like 3 good ones). The initial pick for the continental suffered but the pop under the bar to finish the movement was great and easy. Lots of power there. Hatfield squats were next. Knees were a bit sore from the sandbag carries so I took my time and was nice and slow with my reps. Weight felt really easy. More manual leg curls. I’m surprised how much easier these are getting. Definitely feel like I could do the concentric portion without assistance. Abs were light and it was then home for stretching.
Keg Tosses (15’7”)
half kegx3 (3 attempts)
half kegx3 (3 attempts)
half kegx3 (3 attempts)
Sandbag Carry and Load Over Bar (60”) (turns at 20’)
150x3x40’
150x3x40’
Axle Cleans
165x3
165x3
Hatfield Overload Squats
135x5
135x5
225x3
225x3
315x1
315x1
365x1
405x3
405x3
405x3
Nordic Leg Curls (5 second negatives)
bwx3
bwx3
Kneeling Cable Abs
110x12
110x12
33 Minutes of Stretching
Comments: Had to shovel some more snow in the morning to insure that my driveway was dry when I got home from work. Cold, windy and dark at night compared to the very sunny afternoon. Keg toss went well. No misses and some tosses were clearing the bar by almost 5’. As this is the deload week, it made more sense to do sandbag carries next so that it was just one trip. Used my new sandbag and did a little more than planned as it was easier just to put in three full bags of sand into it than dealing with some weights or loose sand. It was windy and cold so I just kept my warm-ups on which are a little slick so I really had to grip the bag to load it. To the gym and on to axle cleans. The shirt I was wearing was also slick. I’m testing my shirts to see which ones work the best (I got like 3 good ones). The initial pick for the continental suffered but the pop under the bar to finish the movement was great and easy. Lots of power there. Hatfield squats were next. Knees were a bit sore from the sandbag carries so I took my time and was nice and slow with my reps. Weight felt really easy. More manual leg curls. I’m surprised how much easier these are getting. Definitely feel like I could do the concentric portion without assistance. Abs were light and it was then home for stretching.
February 9, 2016 – Week 4, Day 1
Dynamic Warm-ups
Axle Clean and Jerks (one clean)
72x5
72x5
116x3
116x3
160x1
160x1
180x1
180x1
200x3
200x3
Incline Barbell Bench Presses
45x10
85x5
85x5
125x3
125x3
155x1
155x1
185x1
215x5
215x5
Band Pull A-parts
LBx12
LBx12
LBx12
Super Set: Paused Floor Dumbbell Extensions/Dumbbell Hammer Curls
30’sx15/35’sx14
30’sx15/35’sx14
31 Minutes of Stretching
Comments: Deload week has returned. Before this workout, I had actually felt pretty darn good and wasn’t certain deload was necessary. I was wrong so thankfully this was the deload haha. Knees ached like crazy on the very first set of axle. Weight was flying up overhead but the clean was a bit trickier. Really need to figure out which shirts have some stick to them or the darn axle is going to keep sliding down (I have chalk, but the weight isn’t heavy yet). I felt like I could do a set of 20 easy with the weight. No lockouts this week, right into incline after this. Still not digging the normal/wide grip but I need it. Definitely more effort required than the jerks but still smooth and in control. Band pull aparts were easy and I pretty much did them while putting the weights away from the previous two exercises. High rep arm superset to finish things up. A little lazy/sloppy with the triceps (didn’t want to over extend my elbows with the light weight). Curls were stupid easy. Home to shovel some more snow (a dusting compared to the blizzard) and then stretch and eat
Axle Clean and Jerks (one clean)
72x5
72x5
116x3
116x3
160x1
160x1
180x1
180x1
200x3
200x3
Incline Barbell Bench Presses
45x10
85x5
85x5
125x3
125x3
155x1
155x1
185x1
215x5
215x5
Band Pull A-parts
LBx12
LBx12
LBx12
Super Set: Paused Floor Dumbbell Extensions/Dumbbell Hammer Curls
30’sx15/35’sx14
30’sx15/35’sx14
31 Minutes of Stretching
Comments: Deload week has returned. Before this workout, I had actually felt pretty darn good and wasn’t certain deload was necessary. I was wrong so thankfully this was the deload haha. Knees ached like crazy on the very first set of axle. Weight was flying up overhead but the clean was a bit trickier. Really need to figure out which shirts have some stick to them or the darn axle is going to keep sliding down (I have chalk, but the weight isn’t heavy yet). I felt like I could do a set of 20 easy with the weight. No lockouts this week, right into incline after this. Still not digging the normal/wide grip but I need it. Definitely more effort required than the jerks but still smooth and in control. Band pull aparts were easy and I pretty much did them while putting the weights away from the previous two exercises. High rep arm superset to finish things up. A little lazy/sloppy with the triceps (didn’t want to over extend my elbows with the light weight). Curls were stupid easy. Home to shovel some more snow (a dusting compared to the blizzard) and then stretch and eat
Sunday, February 7, 2016
February 7, 2016 – Week 3, Day 4
Dynamic Warm-ups
Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
245x5
245x5
245x5
6” Trap Bar Block Pulls
No Straps
170x5
260x3
350x1
Added Straps
440x1
530x1
600x1
600x3 PR+15lbs
600x2
Deadlifts (straps)
225x1
315x1
405x1
475x5
Uphill Sled Pulls
625x75 seconds (3 runs)
625x75 seconds (3 runs)
625x75 seconds (3 runs)
Neutral Grip Pull-ups
bw+35x8
bw+35x8
bw+35x8
Ab Wheel
bwx7
bwx7
bwx7
35 Minutes of Stretching
Comments: Yesterday was a good break and rest day. Past two workouts have been good, I feel ready. Usually I should be feeling beat up but oh well. Pause squats to start. Knees were quite achy. Core and upper body were not the best but my lower body felt strong and good. Not as bad as the first week but not as good as the second week. Next up was the block pulls with the tarp bar. Same setup and plan as last time with a bit more weight. Just under the weight I hit for single the first week but the plan was total of five reps. This actually felt easier than 585lbs felt last week. Maybe I was really getting into the music playing. I came back down to Earth on the last set so that one definitely felt tougher. Regular deadlifts after that. Plan was only a little bit more than last week but I felt I could do the same with more and it would be easier plate math. Lower back didn’t feel as fatigued this time. I thought these felt slow and felt tougher than last time. Video suggests otherwise haha. Having abandoned the exergenie and eliminating that stress it was back home to do the sled pulls. More weight added and lengthened out the chain. My hope was that doing so would make it easier to lean forward and drive with the legs. It was not. Uphill just doesn’t really work for proper truck pull form. The increased weight was bit too optimistic and aggressive. I wasn’t dead but it was definitely a lot tougher than I had anticipated it would be. I had thought I would be ready with how the previous two weeks had been. I’m not sure it this happened the previous sessions but I noticed the rope was oscillating quite a bit and it was trickier to keep my arms moving efficiently. It’s better than nothing, perhaps adjustments or additions could be made to address this. Over to the Y to finish up the day. More weight on the pull-ups. Felt tough but I kept getting the reps. Upper body and arms were definitely tight from the truck pull sims. Abs got some work and a good stretch with the ab wheel. Good bit of stretching to finish up the day.
Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
245x5
245x5
245x5
6” Trap Bar Block Pulls
No Straps
170x5
260x3
350x1
Added Straps
440x1
530x1
600x1
600x3 PR+15lbs
600x2
Deadlifts (straps)
225x1
315x1
405x1
475x5
Uphill Sled Pulls
625x75 seconds (3 runs)
625x75 seconds (3 runs)
625x75 seconds (3 runs)
Neutral Grip Pull-ups
bw+35x8
bw+35x8
bw+35x8
Ab Wheel
bwx7
bwx7
bwx7
35 Minutes of Stretching
Comments: Yesterday was a good break and rest day. Past two workouts have been good, I feel ready. Usually I should be feeling beat up but oh well. Pause squats to start. Knees were quite achy. Core and upper body were not the best but my lower body felt strong and good. Not as bad as the first week but not as good as the second week. Next up was the block pulls with the tarp bar. Same setup and plan as last time with a bit more weight. Just under the weight I hit for single the first week but the plan was total of five reps. This actually felt easier than 585lbs felt last week. Maybe I was really getting into the music playing. I came back down to Earth on the last set so that one definitely felt tougher. Regular deadlifts after that. Plan was only a little bit more than last week but I felt I could do the same with more and it would be easier plate math. Lower back didn’t feel as fatigued this time. I thought these felt slow and felt tougher than last time. Video suggests otherwise haha. Having abandoned the exergenie and eliminating that stress it was back home to do the sled pulls. More weight added and lengthened out the chain. My hope was that doing so would make it easier to lean forward and drive with the legs. It was not. Uphill just doesn’t really work for proper truck pull form. The increased weight was bit too optimistic and aggressive. I wasn’t dead but it was definitely a lot tougher than I had anticipated it would be. I had thought I would be ready with how the previous two weeks had been. I’m not sure it this happened the previous sessions but I noticed the rope was oscillating quite a bit and it was trickier to keep my arms moving efficiently. It’s better than nothing, perhaps adjustments or additions could be made to address this. Over to the Y to finish up the day. More weight on the pull-ups. Felt tough but I kept getting the reps. Upper body and arms were definitely tight from the truck pull sims. Abs got some work and a good stretch with the ab wheel. Good bit of stretching to finish up the day.
Saturday, February 6, 2016
February 5, 2016 – Week 3, Day 3
Dynamic Warm-ups
Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
245x1
245x1
245x1
245x1
245x1
245x1
245x1
245x1
Close Grip Barbell Bench Presses
45x10
100x5
100x5
150x3
150x3
200x1
200x1
250x1
300x3
300x3
300x10
Super Set: Dumbbell Trap 3 Raises/Cybex Dual Axis Rear Delts
10’sx12—90x15
10’sx12—90x15
10’sx12—90x15
10’sx12—90x15
Straight Arm Pulldowns
120x15
120x15
120x15
30 Minutes of Stretching
Comments: Wasn’t sure how this workout would go. This day is the “easiest” day of the week at this point and the stuff from the previous workout really shouldn’t effect it but you never know. Heck, last week I slept in and my shoulders ached like a crazy. Upper body had been achy from Tuesday’s workout the day before and lower back was a bit fatigued. But I felt fine going into the workout other than my wrists and forearm bones feeling the lockouts from Tuesday. Strict pressing for singles with short rests again. Fewer sets and a little more weight. I modified the warm-ups a little to see if that worked well. Ended up doing a bit heavier of a final warm-up single. Difficulty did fluctuate some but it was more consistent this time. Got tougher near the end which would be normal. Nothing really felt out of whack like previous two weeks. On to close grip bench. I but more weight this time. I did the same warm-up as last time with a little bit added on as it seemed to work just perfect. The weight felt heavier and I think I was more deliberate with it, even during the first two working sets. Might be my forearms still reeling from the lockout work. Surprised myself on the last set for max reps as I managed to match my reps from last week with more weight. I believe this is the most weight I’ve done for a set of ten. Upper back superset felt better this week. The difficult still ramps up quickly and the third set was the toughest. The fourth probably would have been but some dude sat down on the rear delt machine while I was doing the t3 raises so I had to take a slight break waiting for him to get off. Wasn’t like I wasn’t doing the exercise for all those other sets with short rests haha. Again with the straight arm pulldowns. Been with this weight and setup for some time now so really I know I’m going to get it each time. Trying to get through it with it feeling easier. This time, I really tried to focus on how it is hitting the different body parts and trying to emphasize them. I tested arching my thoracic spine at the completion of the lift to get the lats a bit more at the end. Home to stretch and eat.
Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
245x1
245x1
245x1
245x1
245x1
245x1
245x1
245x1
Close Grip Barbell Bench Presses
45x10
100x5
100x5
150x3
150x3
200x1
200x1
250x1
300x3
300x3
300x10
Super Set: Dumbbell Trap 3 Raises/Cybex Dual Axis Rear Delts
10’sx12—90x15
10’sx12—90x15
10’sx12—90x15
10’sx12—90x15
Straight Arm Pulldowns
120x15
120x15
120x15
30 Minutes of Stretching
Comments: Wasn’t sure how this workout would go. This day is the “easiest” day of the week at this point and the stuff from the previous workout really shouldn’t effect it but you never know. Heck, last week I slept in and my shoulders ached like a crazy. Upper body had been achy from Tuesday’s workout the day before and lower back was a bit fatigued. But I felt fine going into the workout other than my wrists and forearm bones feeling the lockouts from Tuesday. Strict pressing for singles with short rests again. Fewer sets and a little more weight. I modified the warm-ups a little to see if that worked well. Ended up doing a bit heavier of a final warm-up single. Difficulty did fluctuate some but it was more consistent this time. Got tougher near the end which would be normal. Nothing really felt out of whack like previous two weeks. On to close grip bench. I but more weight this time. I did the same warm-up as last time with a little bit added on as it seemed to work just perfect. The weight felt heavier and I think I was more deliberate with it, even during the first two working sets. Might be my forearms still reeling from the lockout work. Surprised myself on the last set for max reps as I managed to match my reps from last week with more weight. I believe this is the most weight I’ve done for a set of ten. Upper back superset felt better this week. The difficult still ramps up quickly and the third set was the toughest. The fourth probably would have been but some dude sat down on the rear delt machine while I was doing the t3 raises so I had to take a slight break waiting for him to get off. Wasn’t like I wasn’t doing the exercise for all those other sets with short rests haha. Again with the straight arm pulldowns. Been with this weight and setup for some time now so really I know I’m going to get it each time. Trying to get through it with it feeling easier. This time, I really tried to focus on how it is hitting the different body parts and trying to emphasize them. I tested arching my thoracic spine at the completion of the lift to get the lats a bit more at the end. Home to stretch and eat.
Friday, February 5, 2016
February 4, 2016 – Week 3, Day 2
I needed the day off. My body was achy and my head was swimming with
doubt. Doubt in myself and my abilities. Imposter syndrome. I kept let
my guard down or bad thoughts flood in. It was raining the day before so
it was sensible to wait until the following day to workout but I still
could have. Got a brief massage and made sleep a priority and that
seemed to help a lot. I got to keep in mind that with the unique events,
my body is being pulled in a lot of directions. Have to be loose for
keg tosses but tight for max axle, etc. Enough of that, time to get back
up.
Dynamic Warm-ups
Keg Tosses (15’7”)
half kegx6 (7 attempts)
half kegx6 (6 attempts)
half kegx6 (6 attempts)
half kegx6 (6 attempts)
Axle Cleans
116x5
160x3
185x1
210x1
235x3
235x3
235x3
Hatfield Overload Squats
170x5
170x5
270x3
270x3
370x1
370x1
470x1
560x3
560x3
560x3
Sandbag Carry and Load Over Bar (60”) (turns at 20’)
200x3x40’
200x3x40’
200x3x40’
Nordic Leg Curls (5 second negatives)
bwx5
bwx5
bwx5
Kneeling Cable Abs
170x12
170x12
170x12
27 Minutes of Stretching
Comments: The day off seemed to do the trick. My lower back was a little stiff and my shoulders achy but I felt better. Granted, I didn’t feel awesome going into the keg toss. A lot of the snow is gone but the stuff that is left is heavy. Best I’ve done with the keg toss; only missed one attempt. The keg seemed to be intent on destroying the light out front so that is gone haha. The snow definitely made the keg heavier on some tosses. To the gym and on to axle cleans. Little more weight this week. I felt like crap warming up but once I actually got to the working weight, everything clicked. This was the easiest these have felt so far this cycle. No hesitation (other than getting the bouncy weights to settle) and quick movements. Hatfield squats followed. I knew during the warm-ups these would go better. Weight didn’t feel as heavy this time. Speed wasn’t much better than previous weeks but I felt I could do more. Guess it only took two weeks to get ready for the heavy stuff haha. Home for sandbag carries. Increased the load height once more so I had to be ready to really extend to get the darn thing over the bar. Times for the sets were about the same as last week which is good. Still feeling slow while moving but I do have to deal with a turn and the uphill/downhill dynamic (don’t want to slip/trip). Back to the gym to finish things up. Increased the reps on the Nordic leg curls and much the same as previous weeks. Good hamstring work. Abs were the same and I tried to stay upright and strict to really work the abs. It was really late by this point so recovery burritos were on the menu.
Dynamic Warm-ups
Keg Tosses (15’7”)
half kegx6 (7 attempts)
half kegx6 (6 attempts)
half kegx6 (6 attempts)
half kegx6 (6 attempts)
Axle Cleans
116x5
160x3
185x1
210x1
235x3
235x3
235x3
Hatfield Overload Squats
170x5
170x5
270x3
270x3
370x1
370x1
470x1
560x3
560x3
560x3
Sandbag Carry and Load Over Bar (60”) (turns at 20’)
200x3x40’
200x3x40’
200x3x40’
Nordic Leg Curls (5 second negatives)
bwx5
bwx5
bwx5
Kneeling Cable Abs
170x12
170x12
170x12
27 Minutes of Stretching
Comments: The day off seemed to do the trick. My lower back was a little stiff and my shoulders achy but I felt better. Granted, I didn’t feel awesome going into the keg toss. A lot of the snow is gone but the stuff that is left is heavy. Best I’ve done with the keg toss; only missed one attempt. The keg seemed to be intent on destroying the light out front so that is gone haha. The snow definitely made the keg heavier on some tosses. To the gym and on to axle cleans. Little more weight this week. I felt like crap warming up but once I actually got to the working weight, everything clicked. This was the easiest these have felt so far this cycle. No hesitation (other than getting the bouncy weights to settle) and quick movements. Hatfield squats followed. I knew during the warm-ups these would go better. Weight didn’t feel as heavy this time. Speed wasn’t much better than previous weeks but I felt I could do more. Guess it only took two weeks to get ready for the heavy stuff haha. Home for sandbag carries. Increased the load height once more so I had to be ready to really extend to get the darn thing over the bar. Times for the sets were about the same as last week which is good. Still feeling slow while moving but I do have to deal with a turn and the uphill/downhill dynamic (don’t want to slip/trip). Back to the gym to finish things up. Increased the reps on the Nordic leg curls and much the same as previous weeks. Good hamstring work. Abs were the same and I tried to stay upright and strict to really work the abs. It was really late by this point so recovery burritos were on the menu.
Wednesday, February 3, 2016
February 2, 2016 – Week 3, Day 1
Dynamic Warm-ups
Axle Clean and Jerks (one clean)
72x5
72x5
116x3
116x3
160x3
160x3
200x1
230x1
260x3
260x3
260x3
Seated Axle Lockouts (6” ROM)
160x1
210x1
260x1
310x1
365x1
365x1
365x1
Incline Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
235x1
275x3
275x3
275x5
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
Super Set: Paused Floor Dumbbell Extensions/Dumbbell Hammer Curls
40’sx15/50’sx14
40’sx15/50’sx14
40’sx15/50’sx14
28 Minutes of Stretching
Comments: I was expecting good things this workout but felt frustration with my efforts. Started off with axle clean and jerks like last week. The gym was very crowded today so I had to move where I usually do the axle work but the crowd appeared to follow me. Very hard to focus when people keep darting in and out of your peripheral vision when doing this kind of lift. People in front, in back and to the left of me. I’m still not sure what I am doing once the bar is on my shoulders. Maybe the weight is too light that I’m tempted to just launch it up from the start without letting the weight settle or something. I know I will have to let weights closer to my max do that. Lower body drive was definitely not in synch with the upper body. Practically strict pressed the last rep of the first set. I ended up getting angry on the second set as I missed the first attempt at the clean. Banged right into my belt. Maybe I was lazy or tired or I was too concerned about someone getting in the way of danger but I missed and it was my issue. I came back to launch it up. No issues with the last set. Rack work from there. I had to wait a while to use the rack so I did more sets to get ready for the working weight. Idea was same as the last just with more weight. That didn’t happen as the weight was immovable. I struggled mightily to get three singles. Very humbling and frustrating. Put me in a sour mood. Incline work followed. My upper back and anterior delts were very sore and it felt like this was going to be a hassle of a session. I felt fine on the first two sets and I looked to be on pace for a very good max rep set. I biffed the fourth rep and ended up having to really fight to get it. I went for two more reps but only had enough in me to match my PR and get one more. Another frustrating result and my upper body was achy and sore. Hurt to do the band pull aparts initially with how tight and sore it was from the other pressing. Thankfully, the more I did them, the better I felt. Arms to finish off the day. Same weight, just more reps. As with everything this workout, it felt tougher. To my surprise, it was the triceps that gave me the most trouble with my elbows and wrist aching. Fatigue was building by the end of the sets but the weight is still moving well. Quite a pump from this combo. How to stretch and eat leftovers. With the rain tomorrow, I’m going to have to take a day off so I can get in my keg tossing and sandbag carries in when it stops.
Axle Clean and Jerks (one clean)
72x5
72x5
116x3
116x3
160x3
160x3
200x1
230x1
260x3
260x3
260x3
Seated Axle Lockouts (6” ROM)
160x1
210x1
260x1
310x1
365x1
365x1
365x1
Incline Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
235x1
275x3
275x3
275x5
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
Super Set: Paused Floor Dumbbell Extensions/Dumbbell Hammer Curls
40’sx15/50’sx14
40’sx15/50’sx14
40’sx15/50’sx14
28 Minutes of Stretching
Comments: I was expecting good things this workout but felt frustration with my efforts. Started off with axle clean and jerks like last week. The gym was very crowded today so I had to move where I usually do the axle work but the crowd appeared to follow me. Very hard to focus when people keep darting in and out of your peripheral vision when doing this kind of lift. People in front, in back and to the left of me. I’m still not sure what I am doing once the bar is on my shoulders. Maybe the weight is too light that I’m tempted to just launch it up from the start without letting the weight settle or something. I know I will have to let weights closer to my max do that. Lower body drive was definitely not in synch with the upper body. Practically strict pressed the last rep of the first set. I ended up getting angry on the second set as I missed the first attempt at the clean. Banged right into my belt. Maybe I was lazy or tired or I was too concerned about someone getting in the way of danger but I missed and it was my issue. I came back to launch it up. No issues with the last set. Rack work from there. I had to wait a while to use the rack so I did more sets to get ready for the working weight. Idea was same as the last just with more weight. That didn’t happen as the weight was immovable. I struggled mightily to get three singles. Very humbling and frustrating. Put me in a sour mood. Incline work followed. My upper back and anterior delts were very sore and it felt like this was going to be a hassle of a session. I felt fine on the first two sets and I looked to be on pace for a very good max rep set. I biffed the fourth rep and ended up having to really fight to get it. I went for two more reps but only had enough in me to match my PR and get one more. Another frustrating result and my upper body was achy and sore. Hurt to do the band pull aparts initially with how tight and sore it was from the other pressing. Thankfully, the more I did them, the better I felt. Arms to finish off the day. Same weight, just more reps. As with everything this workout, it felt tougher. To my surprise, it was the triceps that gave me the most trouble with my elbows and wrist aching. Fatigue was building by the end of the sets but the weight is still moving well. Quite a pump from this combo. How to stretch and eat leftovers. With the rain tomorrow, I’m going to have to take a day off so I can get in my keg tossing and sandbag carries in when it stops.
Subscribe to:
Posts (Atom)
