March 30, 2016 – Week 1, Day 2

Dynamic Warm-ups

Contrast Training (33” Box Jumps/Hatfield Overload Squats)
135x5
135x5
225x3
225x3
315x1
315x1
BWx1/405x1
BWx1/455x1
BWx1/455x1
BWx1/455x1
BWx1/455x1
BWx1/455x1
BWx1/455x1
BWx1/455x1
BWx1/455x1

Contrast Training (33” Box Jumps/Deadlifts)
No Straps
135x5
225x3
315x1
Added Straps
365x1
405x1
BWx1/455x1
BWx1/455x1
BWx1/455x1
BWx1/455x1
BWx1/455x1
BWx1/455x1

Lying Leg Curls (short rests)
110x3
110x3
110x3
110x3
110x3
110x3
110x3
110x3
110x3
110x3
110x3
110x3
110x3

Kneeling Cable Abs
210x12
210x12
210x12

29 Minutes of Stretching

Comments: I Definitely anxious going into this workout. Contrast training with box jumps and lower body lifts. Never really done box jumps and I haven’t really practiced jumps since high school for volleyball and I was about 70lbs lighter then. I really wasn’t sure what to expect with this session, other than it was going to be tough. First sequence was box jumps with hatfield squats. Shortish break between exercises so I just kept my squat shoes on the whole time. The “box” was made of a wooden platform and most of the bumper plates in the gym. I had to either make it 31” or 33” as the missing bumper plate was in use and I figured it was better to go a little higher than a little lower. I was concerned I wasn’t going to get one, let alone multiple times. Definitely anxiety with them as once I leave the ground, things happen fast. In the air, not in control. Just thinking about all the things that could happen. Have to push them down. Didn’t really have any issues with the box jumps. Some just cleared while others were well above. Hatfield squats were odd as the weight felt slower than it looked. The penultimate set of squats felt like another plate had been added to each side. I might have rushed that one. The last one felt like it normally does and flew up. I do miss being able to replay the video on my camera so that I could see it while I’m lifting but I probably wouldn’t have had time with how short the rests were. Then switched out the hatfield squats for deadlifts. Stiff bar, feels like it isn’t budging in that micro instant after I initiate the pull. Just kept my straps on for the box jumps too. Same stuff as the previous sequence for the jumps. Deadlifts just felt so heavy. I was pulling these things like my life depended on it and it still felt like a ton. The weight felt dead off the ground but did accelerate up to lockout. I know it is from the previous stuff but humbling. Then it was time for 5 minutes of leg curls. Cluster sets so do a set of three, rest 20 seconds and keep going until time expires. Really focused on keeping everything tight and just lifting the weight as fast as possible. Abs were trying to lift me off the ground again. Stretched and then home to eat and rest.

March 29, 2016 – Week 1, Day 1

Dynamic Warm-ups

Plyometric Push-ups
(regular)
bwx1
bwx1
(plyo)
bwx3
bwx3
bwx3
bwx3

12” Log Jerks (explosive)
90x5
90x5
120x3
120x3
150x1
150x1
175x3
175x3
175x3
175x3
175x3
175x3

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

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

26 Minutes of Stretching

Comments: Good start. I knew I was ready to get back to lifting as my mouth didn’t hurt when I was eating Monday night. Post contest stress comes out in the weirdest physical manifestations. Everything was to be fast. Trying to break the limiter in my head. I did play things cautious at the start with the push-ups. I did two singles of regular style push-ups as fast as I could without becoming airborne to make sure I was ready. I do push-ups for warm-ups but plyo is a different animal. I figured it was best to wear wrist wraps so that I could put everything into every push-up to launch myself off the ground on these. I think the first set helped shake off the rust as I was better on the next set. For the last set, I tried to make myself as rigid as possible so that I didn’t leak power on the launch. Then on to log work. Been a while haha. Weight light but the idea here was to push it like it was a max, violently throwing it up there. With the sets, I realized the best method seemed to be to hold my breath for the set and then tighten my upper body, squeezing the handles before driving it off my chest. Perhaps doing this with this weight might link things up in my head for heavy stuff. Kind of the opposite with the keg toss as I was doing my darnedest to stay all loosey-goosey on those to get the best launch. Even with decent rest, this kind of output can get tiring. I had to wait for some gym bros to finish up on bench before I got on there. I did two box jumps to 31” to make sure I could do it later this week (I was worried I couldn’t do it and I also worried the “box” wouldn’t hold up). Bench was a little trickier. Trying to stay tight and still launch the weight. I felt like I was slowing near the end after all of it. Finished up with band pull a-parts. Tougher at the start but I figured that would be the case. Better as I did them. Home to stretch. Definitely feeling stuff in my triceps, back and joints from this one.

What's Next?

It's a pleasant surprise to qualify for Nationals so early in the year. So what is next for me? Lot of options opened up with qualifying. Regardless of what happens, I got a ticket to the big show. Options mulled around were competing in another local show or training for the PA or FL Pro/Ams. Even briefly looking at the Official Strongman Log and Deadlift invites. However, the best option after discussion with my strength coach would be going back to off season training as a good placing at Nationals has the highest probability of success (Amature Arnold Invite) and it will allow me to work on my weakness. My goals this year were to qualify for Nationals, qualify for Arnold and to hit lifetime max PRs on my overhead and deadlift. 31 weeks out as of this date haha. But seriously, I'm being well rounded but I need to up my game. This next cycle is going to be focusing on two things; power and hypertrophy. I'm not certain on the length of this cycle or if anything will be tested at the end. First half is light weight, short time under tension and moving fast. Contrast training, box jumps and sprints. Never done this kind of stuff before. I've done dynamic effort training under conjugate before but this a bit different haha. Ideally, I will improve speed and power while maintaining my increased bodyweight and then transition into a more hypertrophy based training to add on more muscle and size. Not sure how interesting the training will look on video but I will be doing my best to track my times on the moving events and sprints. The option is also left open for a local contest if I feel like it but. The next phase starts this week.

March 19, 2016 - PA Dutch Strong

Things have changed. I made it clear after Nationals last year that I felt that was a beginning and that I was going to be aiming higher. Improve in strength, improve in performance, get back to Nationals and move up the ranks. Despite the constant feelings of anxiety and doubt that pop up, I have a confidence in me that is telling me to keep going. That in and of itself is unusual for me as I tend to be withdrawn, quiet and in need of alone time after too much exposure to other people. Stuff stresses me out haha. After an offseason cycle, it was time for a competition to qualify for Nationals this year and I chose the one that fit into my schedule and had the best opportunity for qualification. Calculating but not shying from competition mind you. This contest prep was much shorter than previous ones but since I had just completed an offseason strength prep, it would be more of familiarization on the events. This was also going to be unique in that this was going to be my younger sister’s first contest back from dealing with leg injuries and the first time we were both competing in the same contest.

I feel I improved in dealing with my nerves going into this contest. I distracted myself with work and spent the two days prior watching strongman livestreamed from Australia. Also had two really light workouts the week of (usually I do nothing to completely relax or read). It was still lingering as my jaw started to tighten up two days prior. With the contest being just two counties over, it meant I could sleep in my own bed the night before and wake up at a reasonable time. I was so relaxed that when I woke up, I thought I was going to work. Then realization set in as it was Saturday, I don’t work on Saturday, and I had to go and compete. I felt sick right away but I was able to get breakfast down in record time pre-contest and got in the car with my dad and sister. I spent the whole car ride in deep contemplation.

We were there fairly early for the contest. My mom and aunt were going to be coming later in the day when things actually started (this would be a first). I weighed in at 273.2lbs, up 9lbs from Nationals and I think the most I’ve weigh-in at a contest (I seem to lose a bit of weight the two weeks prior to contests from light training and less water intake). Initially, there were to be five heavyweights in the class but one competitor didn’t show up and another decided to drop 40lbs and compete at middleweight. Another competitor stepped in last minute to bring the class back up to four. I wasn’t aware of this until after the first event so I was still expecting a fight for every spot. I got an xxxl for the contest shirt (I was told I had to wear it but I didn’t see everyone wearing them) and thankfully it had a decal on the front that stuck well to stuff. I warmed up a best I could after the rules meeting (my name was mentioned for what not to do on keg toss, I swear you hit your sister one time with a keg). As for the people I knew competing, there was C.J., a 20 year old 355lbs man monster, and Dustin, a powerlifter doing his first strongman contest.

The first event was max axle clean and press. 60 seconds each attempt, rising bar by 20lbs, three attempts, one miss and you are done. This was a tricky one. Well, the event itself isn’t; you lift it. The issue was several factors. I had a plan on what I wanted to hit. This cycle was the oddest to me with training for this event as the heaviest I went was 305lbs for a single. It felt pretty good but it is hard to gauge contest day. I was doing a lot of lockout work the first half of training and a lot of heavy benching the second half. I wanted my 2nd attempt to be a PR and go from there. Since I was opening at 300lbs, there was a lot of waiting. My last warm-up was about an hour and 15 minutes from when I actually would be lifting. Thankfully, they allowed people to get in warm-ups after everyone who was going to take a weight went. My plan had been to do 280lbs for a warm-up. However, it was taking a while and I was worried that I would be too cold and then have to take my actual attempt shortly after so I jumped in at 240lbs for a warm-up and it felt awful (I had easily done 250lbs in the warm-ups). Kind of had me second guessing myself. I did another warm-up with 260lbs and it was better. I wasn’t sure if I should do anymore but I figured I needed to save it. Finally, 300lbs was on the bar. By this point, if I got my opener, I secured 2nd place on this event. Time to put up or shut-up. If I missed, I would look a fool. I popped it up nice to the shoulders and I knew I had it. Not as much legs as I wanted but it went up with authority. I put it down with force. I got a little excited after that and pumped my fists to the crowd as I wanted to put on a show and I kind of needed it (to pump myself up) after the waiting. Little did I know that the pace was about to pick up. I didn’t realize after I went that it was just me and C.J. competing still. He opened with 320lbs and got it easy. I’ve seen him hit 380lbs so this was going to be tough. I’m up again so short rest and time for a PR haha. I had already got second place with the opener so this was to try and get first by pushing C.J. for a miss with the quick pace. If I got this, it would be a 10lbs contest PR and a 5lbs PR over what I did in training. A little tougher but I got it to my shoulders and up it went. Again, not the leg drive I wanted but I was solid. I then did a little showboating by doing a Jesse Marunde leg lift with it overhead. Bigger fist pump. C.J. was then up with 340lbs. He got it up to the shoulders about the same as 320lbs but bobbled with it at first attempt. He then relaxed and through it overhead. At this point, he had won (unless I said I wanted 360lbs) so I figured I’d give this the old college try. Going for a 30lbs PR with short rest. I shouted some random gibberish before I approached the bar. This would be a 20lbs PR for a clean if I got it to my shoulders. I hunkered down and pulled. Up to the shoulders no problem. I took two deep breathes and drove into it. It stalled out in front and there was no way to save it. I bowed out with a second place.

Up next was the frame deadlift. 690lbs implement with 17” pick height and a 60 second time limit. I thankfully got a chance to try this thing out a few weeks ago and I’m happy I did so for two reasons. One was that I found out that my normal grip for when I do farmer’s walk or frame carry wouldn’t be optimal for doing a repetitions on the event. The other thing was that I didn’t get a chance to warm-up on the implement this time. That is my fault in a sense as I was pretty beat from axle and the frames were in use by the women’s class, novice and lighter weight classes to warm-up. All I would have really wanted was to do a single at around 500lbs and then 600lbs with enough rest. Much like axle, I didn’t expect to win this one either. I’ve put in a lot of effort to improve my static strength but deadlift and overhead are still not strong points. I figured that Dustin would obliterate everyone with his powerlifting background and it would be a fight for the other spots. C.J. and I are close on deadlift I feel. Now, I tried to get in a warm-up before I went but it didn’t happen. When it was my turn, I was asked if I wanted to do a pick with 600lbs and I declined because at this point, it would have taken energy away from me. I made sure I had everything right; chalked the strap on belt, chalked both sides of my straps and had the belt on notch below excoriating. I didn’t want an equipment malfunction or a breathing malfunction. Crap did it feel slow and heavy. Not easy to pull this kind of weight cold. I wasn’t keeping track of how many reps I got; all I was doing was catching my breath, grinding out a rep and waiting for the down call. About halfway through, I took a knee as I was getting light headed. I got back up and managed to grind out two more reps. My spine and midsection were not too pleased with that last rep. Dustin was on his way to 12 reps and I knew I couldn’t catch him so I stopped with ten seconds left. I was surprised that I got eight reps. I had only attempted a triple in training. I waited to see how C.J. did (the other heavyweight dropped out after the axle, almost injured himself). He managed to grind out six which meant I had gotten another second place. We were tied going into the next event.

The third event was the sandbag carry and load medley. Three implements (225lbs/260lbs/280lbs) with a 60 second time limit. The course was 50’ with the first sandbag, 30’ with the second sandbag and then 10’ with the last one. All loaded over a 38” high yoke. I felt like this would be a good event for me. Training this like crazy in my garage at night. Doing longer course, higher load heights and more reps. With the preparation, this should be a breeze. I’ve really taken to the row lap method on sandbags. So much friendlier on my biceps. I had already done some familiarization on these a few weeks ago so I knew what I was about here. No need to waste effort, especially since I’ve been coming in cold with the sandbags at home. The only thing I really did to “warm-up” was do some “fast jogging” for short distance and then two short sprints. Don’t want to pull a hammie haha. Time started and I lapped the first bag easy. I felt I was moving slow and started to feel light headed near the end of the course. Maybe I was holding my breath or the excitement was too much pressure. I didn’t pass out and I was back to the next sandbag. Lapped that one much the same as the first and tossed it over the yoke then right back to the last sandbag. Again, easy lap and tossed it over the yoke, turned around and gave the crowd a double biceps flex haha. I finished with a time of 26.66 seconds and to be honest, I thought this time would hold up. To quote the late great Michael Clarke Duncan in the movie The Slammin’ Salmon, “when you assume, you make an asshole out of yourself.” He also said “you have to dominate the swordfish, only then can you sauté it” but that doesn’t really apply here. My camera won’t allow me to play back video after I dropped it a few weeks ago so I wasn’t aware of my speed until much later. C.J. obliterated the course and by time by about 2 seconds. After looking at the video, I was way too slow on that first bag. My speed was actually pretty slow returning to the bags as well. I moved well with the two heavier bags once I picked them up. I will need to work on that. However, this was good for another second place.

The next event for the day was the truck pull. 34,000lbs big rig for 50’ with a 60 second time limit. Pretty much a straight course and another one I should excel at. My training for this was going well the second half of the cycle when I figured out how to train with my parent’s truck as opposed to a sled up my driveway. Weather that hasn’t been seen in 20 years prevented the most optimal training from happening but you can’t stop that kind of snow storm haha. Outside for this obviously. Just a tad below freezing and a few snow flurries starting. I had gotten a chance to test out the truck (minus the trailer) so I knew this was doable. Granted, that was only 17,000lbs. It looked like everyone finished the course so it was going to come down to time here. Who was going to have the best and cleanest run. Dustin went first and set the pace for the day with the fastest time of 28.00 seconds on the dot. I was going to have to have a perfect run, especially with C.J. up next. I got set and pulled. My start was way better than it was last time. I was a little high but I got down low after a few seconds and kept driving. No issues with my ankles and I felt in tuned. I was just waiting to hear them yell stop so that I could stop. I managed to complete the course in a time of 26.40 seconds for the new time to beat. It was short lived as C.J. went through with a time of 26.16 seconds. This was closer than I thought it would be but I think my start was better than his but he still beasted through for the win. Another second place for me.

The final event was the keg toss. Three empty quarter kegs and three empty half kegs thrown over a bar set at 15’ with a time limit of 60 seconds. I put a lot of effort into this event for training. Granted, with my proportions and athletic background, I should excel at this event. But I wanted to come in prepared. Week in and week out doing half keg throws over 15’7” pvc pipe structure. In the dark, in the snow, destroying outdoor lights and my front and back lawn. Over 170 throws leading up to the contest. I had access to only one empty keg and couldn’t get a hold of a quarter keg to practice on. At this point, the only way I wouldn’t qualify for Nationals was if I couldn’t get a single keg over the bar. That wasn’t happening, even if I tore a biceps or something. To win though, I would have to win this event and have C.J. place last and have it go to tiebreaker by weight. Very very unlikely for that to happen. Everyone was talking about me being the guy who hit his sister with the keg so the crowd watching kind of dispersed from the open viewing center. The people across the way were getting very annoyed with the sounds of the kegs being tossed. This was the last event of the day. Pressure was off. Just need to have fun. Dustin was first and managed all the kegs in about 38 seconds after some misses. Then it was me. I arranged the kegs so that all the handles were facing the same way (I wasn’t going to have another mistake). I got the first quarter keg and tossed it over. It was an older style with no handles so I had to throw it sideways. Definitely lighter than the other quarter kegs. I was meticulous and waited until I heard them say “good” before I threw the next keg. I got through them all with no missed in 19.40 seconds. That of course was then promptly beaten by C.J. by almost five seconds. Perhaps I was worried subconsciously of hitting someone again, maybe I just wasn’t used to throw multiple kegs. Maybe I need more confidence but it’s done. Another second place for me.

I got what I wanted out of this contest. I put in the effort and qualified for Nationals for the second year in a row. I also realize I still have things I need to work on besides static strength. C.J. is going to be a monster if he keeps this up and he’s only 20 (I didn’t realize he was that young) so I’m his senior by over 10 years. I need to get stronger, I need to move faster, I need to reach higher. I will say that it was great to be able to joke around with contest staff and competitors. I saw people I haven’t seen in a few years. Also had family watching and supporting me and got to see my younger sister compete and hit PRs on everything. With how close this show was to where I live, I was able to go out to eat dinner with even more family and make silly faces and noises to my nephew (just turned one last week). What I’m doing is working. I don’t know if I’m going to just put my head down and grind to Nationals or do some more competing this year. I need to think on it.

March 16, 2016 – Week 9, Day 2

Dynamic Warm-ups

Keg Tosses (15’7”)
half kegx3 (5 attempts)
half kegx3 (4 attempts)

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

32 Minutes of Stretching

Comments: I’m not enjoying this bouncing temp situation this week. Last workout. Keg toss was done in my backyard as I got a contractor to replace the light out front I had totaled (I had thought I was done keg tossing haha). I tried to see how throws would go with less effort and it resulted in some missed throws. Perhaps I was used to the driveway under my feet giving more support. I had thought the difference would have been negligible but it’s good to figure that out now then day off (I’m sure what surface it will be done on). After a miss on the second set, I had to put more effort in to it. Got to determine if throwing up or back is the best method here as I will have to throw back with the lighter kegs at the contest (they are going to be away from the bar) and up for the heavier ones. It will be easier to retrieve a miss that is thrown up as opposed to back. I could also just not miss haha. I got to the gym to finish up the workout but the power rack was in use. Someone was using it to rest the barbell in between sets of a barbell complex. Realized they were going to be there for quite some time and I didn’t feel like waiting a half hour or more to do some light squats so I used the tiered squat rack. The top height on this thing is a few inches above the bottom of my ribcage. Awkward to unrack, walkout and rerack. I would not have done this if the weight were really any heavier than this. Other than that, it was good. Home to stretch. Almost time.

March 15, 2016 – Week 9, Day 1

Dynamic Warm-ups

Axle Clean and Jerks (one clean)
72x5
72x5
116x3
116x3
141x1
165x1
165x1
165x1

Incline Barbell Close Grip Bench Presses
45x10
95x5
95x5
145x3
145x3
185x3
185x3

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

30 Minutes of Stretching

Comments: I wasn’t expecting to do workouts this week. Past four cycles haven’t but it perhaps make sense with this much shorter cycle. Had a deep tissue massage the day before. Definitely noticed that the axle and sandbag work has caused some things on one side to get tighter than the other. Heat was off at my house the past few days so it was cold too haha. Figures the temps would go down then. Been working on getting more sleep. Already noticing the pre-contest jitters building slowly as it is taking longer each morning to get my breakfast down. So on to the deloaded deload. No issues with the axle clean and jerks. Shouldn’t be at this weight. I was a bit sore from the massage the day before. I had to improvise the incline stuff as both benches were in use. Took a bench to the power rack and used the pins for the j-hooks. Had to adjust my form a bit to work around things so I was a bit more cautious with how I did these. Band pull aparts were easy just to finish things off for the day and then home to stretch. One more easy easy workout and then show time Saturday.

March 13, 2016 – Week 8, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
75x5
75x5
105x3
105x3
135x1
135x1
Added Pauses
165x3
165x3
165x3

8” Trap Bar Block Pulls
No Straps
170x5
170x5
260x3
260x3
Added Straps
305x1
355x1
405x1
405x1
405x1

Neutral Grip Pull-ups
bwx6
bwx6
bwx6

Ab Wheel
bwx7
bwx7

39 Minutes of Stretching

Comments: I needed a rest. Up early in the morning and getting to bed late. A little bit of a head cold. Lead to me sleeping for about 14 hours yesterday. Felt much better after that. Daylights savings so lost and hour and the one gym wanted us to train at 10:00AM. So pretty much wake up, eat and out to go lift. Stuff really light for the last workout. Weighed in at 280lbs. Front squats were very light and I treated it like a serious workout, taking small jumps. Knees were achy. Felt a lot of pressure in my head but the weight was easy. trap bar pulls after that. Moved slow here but it was more that my knees were achy. The weight isn’t hard. I was ready to head home for light truck pull stuff but I got outside and it was raining. Wasn’t worth the risk for a deload workout and I didn’t want to ruin my rope. So back inside to finish the workout off. Bodyweight only for the pull-ups. Not tough by my left biceps was really sore. Back felt strong on these. A little ab work to finish off this workout and then a bunch of stretching. Just have to rest up for the show now.

March 11, 2016 – Week 8, Day 3

Dynamic Warm-ups

Barbell Strict Presses
45x10
80x5
80x5
110x3
110x3
140x1
170x1
200x1
200x1
200x1

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

Super Set: Dumbbell Trap 3 Raises/Cybex Dual Axis Rear Delts
10’sx12—80x15
10’sx12—80x15
10’sx12—80x15

Pulldowns
120x12
120x12

31 Minutes of Stretching

Comments: Low energy today. Definitely feeling a little under the weather but uncertain if this is allergies or a slight cold. Weights easy so even feeling lackluster is ok. Hopefully getting more sleep will fix things. Strict presses to start things off. Really relaxed doing these. Weight felt heavy but I moved it well and didn’t feel like I wasn’t in control. Then close grip bench. Abs feeling a little sore and tight. Similar feeling to the strict presses with the weight feeling heavy but moving it with control. Like incline earlier this week, I did these in one breath each time. Upstairs for the upper back superset work. Not much fatigue here, right shoulder is tight. Pulldowns were light and easy. Did them while really working on my back doing the movement. Home to stretch and eat.

March 9, 2016 – Week 8, Day 2

Dynamic Warm-ups

Keg Tosses (15’7”)
half kegx3 (3 attempts)
half kegx3 (3 attempts)

Sandbag Carry and Load Over Bar (50”) (turns at 15’)
200x3x30’
200x3x30’

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

Kneeling Cable Abs
120x12
120x12
120x12

30 Minutes of Stretching

Comments: Got up to 80 today. Two days ago I needed a jacket and now it’s a struggle to keep a shirt on haha. I actually waited about a half hour after I got home from work to start getting ready to workout so that the temperature would go down and I wouldn’t be a sweaty mess. Lower back was really stiff warming up for the workout. Keg toss was easy, I made sure my grip was secure (last time I didn’t wear gloves I had an issue haha). I put as little energy as I could into the throws to still clear the bar. Then on to sandbag work. I was do about 20lbs less than I did but I didn’t want to put plates into my light sandbag (it is undamaged at this point) or open up any of the 50lbs bags of sand to make them lighter just for this one workout. Arms, shoulders and lats were pretty tight, sore and beat even before this. Not a ton of effort needed here just a little out of breath and possibly a slight case of sand lung (haha). I got to the gym to finish up the workout but I had to wait for the power rack. Someone was doing squat an d pull-up supersets. Kept my setup slow and stable on the hatfield squats. Definitely could push it but it was just singles. I treated them as if they were near max singles with my walkout and letting the weight settle. I had to go upstairs for abs as the cable tower downstairs was in use. About the same resistance comparatively I think. Home to stretch. Body definitely achy and feeling close to being sick. Hopefully this means I’m peaking just right. Got to make a conscious effort to get to bed earlier though, especially with daylights savings stuff coming up.

March 8, 2016 – Week 8, Day 1

Dynamic Warm-ups

Axle Clean and Jerks (one clean)
72x5
72x5
116x3
116x3
160x3
160x3
200x1
200x1
200x1

Incline Barbell Close Grip Bench Presses
45x10
85x5
85x5
125x3
125x3
165x1
195x1
225x3
225x3

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Overhead Dicks Presses/Dumbbell Curls
115x6/30’sx15
115x6/30’sx15

36 Minutes of Stretching

Comments: Much needed deload week before the contest. Temps up to 76 so I was sweating just getting warmed up at the gym. Need to give me time to adjust Spring! I thought I had on a shirt that had good stick on it for the axle but I guess I was wrong. Cleans felt tough and labored. I’d get the axle to my stomach and it would slide down so added stress on my forearms and biceps. Those are still pretty beat from the week before. Overhead portion was easy but I did have to let it settle after the tough cleans. Just got to keep going forward and expect good things at the show. On to incline bench. Not sure but I felt a little lopsided but I think that was more that the bench wasn’t lined up with any lines. Slow and controlled. Pretty much did them with one breath. Band pull aparts were easy and I pretty much did them while putting the weights away from the previous exercise. Super set for the triceps and curls to finish up the session. Even with this light weight, the overhead dicks presses still working the overhead muscles pretty hard. Curls it was like curling a gallon jug at this point haha. Things are starting to get serious now. Lots of stretching needed after this.

March 5, 2016 – Week 7, 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
135x5
225x3
315x1
Added Straps
405x1
495x1
555x1
615x1
660x1

Deadlifts (straps)
245x1
335x1
405x1
455x1
505x5

Truck Pull Starts (4,149lbs curb weight)
Truck/1 persons/+600lbs/+735lbs sledx1
Truck/1 persons/+600lbs/+735lbs sledx1
Truck/1 persons/+600lbs/+735lbs sledx1

Truck Pulls
Truck/1 persons/+600lbsx60 seconds
Truck/1 persons/+600lbsx60 seconds

Neutral Grip Pull-ups
bwx3
bw+55x6
bw+55x6
bw+55x6

Ab Wheel
bwx7
bwx7
bwx7

29 Minutes of Stretching

Comments: Had to move this day up due to reasons. I wouldn’t have access to assistance for the truck pull training if I wanted until tomorrow so today it was. I initially woke up at 7:40AM but my body decided that was too early and time traveled to about four hours later to actually wake up. Had to lift at the Y as the other gym wasn’t open (owner competing as well as my two gym partners lifting/helping). Front squats felt like heavy crap. I guess skipping them a week is a no no haha. But truly, the toughest these have felt. On to the trap bar block pulls. Had to use the step blocks and riders (may they rest in peace). Lighter trap bar, had to find the balance when it gets heavy. Felt good warming up. Definitely some hesitation from the weight breaking off the blocks. With the working weights, they got slower as I added weight but I felt I could do more weight or reps at each. Pulls from the floor with a barbell were next up. I regretted drinking that weight gain shake before I left home at this point. Weight felt slow and heavy warming up. I didn’t need to go all out on this but it was definitely tougher than it was the last two sessions. Very deliberate in the pulls after the break off the floor. Got to get used to the stiff bar again so that when I switch back to deadlift bar for a max, it feels like nothing. Home to do truck pull training. With the information I gained from last week’s training with the big rig and from the week prior’s efforts; I knew what I needed to do here. Starting off with truck pull starts. I had only my dad to help so no additional bodies to add to the truck. Added more weight inside the truck and on to the sled in the back. First set was really tough; probably from going right into it unlike last time. Much better on the other two sets. Feeling really heavy. Then on to the “fun” truck pull sets for total time pulling the truck. Relatively a little more weight than last time. No one to hold the rope so this made things tougher as I had to deal with the truck going over the rope twice each time I did a run. Also shortened the course so I ended up doing two full runs and then a partial. Breaking ankles here haha. Like last time, even the long rest isn’t enough to fully recover as I’m a lot slower on the second set. Another weight gain shake and a bit of a break before I headed back to the Y for pull-ups and ab wheel. I did a set of just bodyweight to warm-up for the pull-ups as I had taken a break and got a little cooled off and because the weight has gone up a bit. Lower back traction with this kind of weight haha. Felt strong here but forearms very sore from the past few sessions. Back feels strong. I had been worried that the back work from the day before would have hampered things. Ab wheel stuff felt pretty easy. Got a good stretch on these. Home to stretch. Heavy stuff is done, deload week and then time to go.

March 4, 2016 – Week 7, Day 3

Dynamic Warm-ups

Barbell Strict Presses
45x10
85x5
85x5
115x3
115x3
165x1
165x1
205x1
240x1
270x1
270x1
270x1

Close Grip Barbell Bench Presses
45x10
95x5
145x5
195x3
245x3
295x1
345x3
345x3
345x5 PR+2 reps

Super Set: Dumbbell Trap 3 Raises/Cybex Dual Axis Rear Delts
10’sx12—100x15
10’sx12—100x15
10’sx12—100x15
10’sx12—100x15

Pulldowns
190x12
190x12
190x12

32 Minutes of Stretching

Comments: The Y parking lot was full to capacity for an annual corporate challenge so I had to park in the annex lot. I was feeling pretty tired leaving work so I knew I needed to get the sleepies out if I was going to do anything of note today. Strict pressing for singles again. Enough rest that I can’t really call it short rest. Fairly big jump in weight for the strict presses. Last cycle I did this weight I was given a free rein on rest period so it was good to have a time limit to make things interesting. Weight felt heavy all session. Definitely tough session. Second set felt better than the first but the third got tough again. On to the benching. Pretty big jump up in weight from last week. Two sets of three and then max rep set. I wasn’t certain what my PR was with this but I knew it was less than five. Last time I attempted this weight in a cycle, I struggled to get three singles so even with my improvements in bench, I thought it was wise to have a spotter for all working sets. Felt pretty good on the first two sets but the last rep felt a bit tough. On the max rep set, I got four solid reps and one really sketchy one for a set of five. This was surprisingly a two rep PR checking my logs. On to the upper back and rear delts fun super set. Increased the reps on the rear delt work. It got tough but no real stopping here. Then on to the pulldowns. More weight and slight decrease in weight. Felt better than past sessions but it definitely gets tough near the end. One more to go.

March 2, 2016 – Week 7, 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 15’)
260x4x30’
260x3x30’
260x2x30’

Axle Cleans
116x5
160x3
205x1
245x1
245x1
245x1
245x1
245x1

Hatfield Overload Squats
200x5
200x5
300x3
300x3
390x1
390x1
480x1
570x1
600x1
630x1

Romanian Deadlifts w/ MB dbl
175x1
225x1
275x5
275x5

Kneeling Cable Abs
210x12
210x12
210x12

28 Minutes of Stretching

Comments: Definitely feeling the cumulative fatigue built throughout this training cycle. Only thing I was worried about was how tough the sandbag work was going to be. Keg tossing to start things off. No misses. I tried my best to speed up my setup after getting a chance last week to work with multiple kegs in a series. First two sets took a little over a minute but that was more the time it took my dad to retrieve the keg. The last two sets were just under a minute. Best session with the keg toss yet. Just got to bring it together the day of the show. Like last time I did these, I was able to have a conversation the whole time. I went for the sandbag work next. Increased the weight but shortened the distance. I had to put some plates in the sandbag (I didn’t want to deal with 10lbs of loose sand). The sandbag didn’t appreciate the metal plates and put some small gashes in the bag as well as some divots in the garage floor. Not as much suck as the last time I did this setup. The bag is taking a beating and the top does tend to come loose as the sets progress (I readjust it between sets). To the gym to finish the second half of the workout. Same axle clean workout as last time. Shirt I wore was perhaps a tad slick this time. I didn’t feel as powerful as I did last time though. However, the sets got easier and the last rep was the easiest lift of the cleans so far. Strange haha. The hatfield squats were up next on the agenda. Working up to three heavy singles with the last one being the most I’ve done on the exercise. To make the warm-up jumps, I started out the weight a bit heavier than I normally do. I didn’t realize until I started the working sets that I was still wearing my cotton winter cap. I had thought I had my du-rag on and had been wondering why my head was feeling warm haha. The first set felt tough and I was worried I might need a spotter for anything heavier. I guess I just wasn’t warm enough as the next set was way easier. Only a little tougher on the last one really. Good for a good deal more I think. RDLs with the mini band after that. Forearms were the sorest thing so my grip was feeling taxed doing these. Otherwise, this was good posterior chain work. Tried to keep myself out of position as much as I could to increase the stress and emphasis the glutes and hamstrings. Increased the weight on the abs. That was tricky since it was already loaded with two big plates, magnets and adjustment stack but I made it work haha. Definitely tougher but good abdominal contraction and getting the lower body involved to stabilize and keep the weight from pulling me off the ground. Home to stretch and eat a lot of chicken breasts.

March 1, 2016 – Week 7, Day 1

Dynamic Warm-ups

Axle Clean and Jerks (one clean)
72x5
72x5
116x3
116x3
160x3
160x3
200x1
200x1
245x1
265x1
285x1
305x1

Incline Barbell Close Grip Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
245x1
290x3
290x1
290x5

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Overhead Dicks Presses/Dumbbell Curls
165x6/45’sx15
165x6/45’sx15
165x6/45’sx15

29 Minutes of Stretching

Comments: Maybe could have done this workout a day early since I did Day 4 earlier but I wanted to make sure I was rested as hard to gauge after tough event work. Still not quite recovered it would seem as my back, hamstrings and forearms were quite sore once I started putting them through their paces. On to singles with the axle clean and jerks. Heaviest this cycle but I knew I’d get all the weights, just a matter of how tough or easy. The top weight for the day should hopefully be around where my opener for the contest will be but that really depends on what the opening weight is (going up by 20lbs jumps) so I may need to go a little heavier or a lot lighter. Power felt surprisingly good on the clean portion. That is not to say it felt light in my hands. My second pull on the 265lbs wasn’t so good as I had to keep an eye on two kids who kept walking in front of me. I did much better on the subsequent lifts. Overhead portion was good on all lifts. I’m not sure if it is because of the big jump in weight from last week or if I’m tired but I had a little bit of an issue with 305lbs. Granted, it is 10lbs under my PR, but I got a little off balance on the pop under the bar from the last pull of the continental and I had to get my hips back under myself. Sapped things a little so that I didn’t have as much leg drive into the overhead portion. It still went up well and isn’t my max. Hopefully, I can still use this as my planned opener and I will be fully recovered and ready to super compensate come show time. Incline followed. Big jump here too, I guess I did so well last week haha. Warm-ups felt strong. I misread the sets as I was supposed to do 1/3/max but I did 3/1/max. First set felt strong; I knew I had more in me for today. Perhaps I eased off the throttle for the next set since it was just a single but that felt tougher. The bar drifted too close to my face. Felt it in my forearms a lot. That issue arose in the first rep of the max rep set but I corrected it for the following reps. I got five and missed a sixth. Wasn’t sure what to make of the pull-aparts as I didn’t really feel them in the upper back much but my forearms, elbows/triceps were protesting them mightily haha. Overhead dicks press and dumbbell curl superset again. More weight on the presses, more reps on the curls. Felt about the same as last time. Quite the pump after I finish these supersets. It was hard to change my shirts after the workout haha. Home to stretch and get food and rest.