Just Get Strong

January 31, 2012 – ME LB

2012-02-01T09:08:00.001-05:00

I’ve done nothing since Friday. This class has way more work to do than any of the other’s I’ve had. No excuse though. Been talking with Jenkins about overhead training the past day or so. What he proposes would be some big changes to my routine. We’ll see. I need to get it all down and worked out first.

Dynamic Warm-ups

12” Block Pulls
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
595x1
655x0
655x0

Wide Grip Romanian Deadlifts
345x12
375x12
Added Straps
405x12 PR+2 reps

Seated Cable Rows (straps)
235x12
265x12
295x12
325x8 PR+5lbs

33 Minutes of Stretching

Comments: Ehh. I felt good at the start of this workout. Grip felt good as 545lbs was very easy to hold on to and I might have given 585lbs a ride. I felt good, and went for a big lift and missed it. Man does that suck. I was close too, which made it worse. I think that was visibly the most anger I’ve shown at missing a lift. I tried again but barely got off the blocks. I had to sit down and contemplate for a good while, mostly to convince myself it was “ok” and to continue the workout. I realize I made a gamble going for more weight and lost. The childish and impatient side of me wants to be stronger and stronger now! On the positive, this was very close and since my position at this pull height isn’t so good, my pull from the floor could be over 650lbs now. Just got to be smarter next time. I was eventually able to shake the funk off and continue the workout. I decided to not film it to ease my mind some more as I was feeling like crap. Wide grip rdls just killed me today. Hamstrings and glutes were toasted and I was out of breath. Not sure if it is because it has been a while since I did them last or if it is doing them for sets of 12. Every rep on the last set sucked, especially are the sixth rep. I felt like I was going to retch going into rows and my entire back was just cramping up along with my hamstrings. Took long rests between sets so I could calm down and make sure I didn’t throw up or anything. Considering how awful the first two sets were, these went quite well. Stretched and called it a night.

January 27, 2012 - DE LB & January 28, 2012 - Extra Workout

2012-01-28T18:20:00.000-05:00

January 27, 2012 - DE LB

Dynamic Warm-ups

18” Box Front Squats w/IW#3's
No Bands
45x10
95x2
Add Bands (+95lbs)
45x2
85x2
125x2
155x2
185x2
218x2
218x2
218x2
218x2
218x2
218x2
218x2
218x2
218x2
218x2

Hammer Strength Uni-Lateral Leg Presses
455x12
505x12
555x12
605x12 PR+2 reps

Modified Glute Ham Raises
bw+10x12
bw+35x12
bw+60x12
bw+85x9 PR+2 reps

Comments: Felt good. Bands felt awkward at first but once I got warmed-up, it was smooth sailing. Energy felt low when it came to leg pressing. Every set felt tough and went balls to the wall on the last set to get all of the reps. Pretty much a system shut down in my legs as I was staggering around. Luckily that didn't keep me from doing modified glute hams. First few sets felt good but I was really disappointed with how my form was on the last set. I keep sliding down and the reps weren't quality. I make switch to doing ghrs light and strict style soon but I might stick with the modified for a few more workouts. Didn't have much time to stretch so I did bit for my calves and hammies before leaving.

January 28, 2012 - Extra Workout

Walking - 31.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Felt it was better to sleep in and use today as a rest day rather than have to schedule the day around different time limitations. Walking felt nice and band work did what it does.

January 26, 2012 - ME UB

2012-01-27T10:02:00.000-05:00

I decided on Monday to make my upper body rotation be axle, log and strict (with either axle or swiss bar) instead of a benching variation. I figured that I’m already hitting a benching exercise as a secondary lift and that it would mesh nicely with how I am doing deadlift, block/rack pull and front squat for lower body in that it makes the third week not as stressful on the ME lift and that I’m going for a top 5rm or 3rm on the secondary exercise that week. I think this will be a good change.

Dynamic Warm-ups

Axle Strict Presses w/ Chains
No Chains
75x5
Add Chains (+28lbs)
75x5
Add Chains (+72lbs)
75x3
Add Chains (+116lbs)
75x3
100x3
125x1
150x1
170x1
190x1
205x1 PR+5lbs

Close Grip Axle Floor Presses
195x5
225x5
255x5
285x5
315x5 PR+10lbs
345x3 PR+10lbs

Seated Overhead Cable Triceps
75x12
90x12
105x12
120x12 PR+2 reps

29 Minutes of Stretching

Comments: Another good one. I wasn’t too sure how strict pressing would go since I haven’t done any in about five weeks. Weights felt good on my chest, definitely seeing this as a benefit from all the front box squats. Messed up my form a little on 170lbs and got a little off balance on 190lbs but I knew I could get 205lbs if everything went right. Good for a PR. Granted axle floor pressing hasn’t felt as easy as it did when I was doing sets of 12, I felt better than I did last week. I was quite surprised to get a solid triple with 345lbs. Had to wait a bit before I could finish up my workout as the preacher curl bench gets a bit more use in the gym now. Cable triceps stuff felt tough but I somehow made quick work of the last set. Didn’t have to do as much stretching as I was expecting.

January 25, 2012 - Extra Workout

2012-01-25T21:44:00.000-05:00

Walking - 32.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Nothing much to say for today. Event training plans still uncertain. Bands were a bit tougher than usual from not doing them.

January 21, 2012 to January 24, 2012

2012-01-25T09:24:00.001-05:00

Just now getting around to post training. Had a bad weekend, new class started on Monday and had an interview Tuesday (was given very short notice on it). Either way, that stuff is done with for now. Good news is that the listing for the NAS Platinum Plus contests is up so I have dates and locations to work around. Also have the location and dates for Nationals which should make planning for it much easier than in years past. To be honest, I was getting worried that the info hadn’t been posted by now. Event training this weekend could be tough as nobody is really going to be around Saturday and I can’t train Sunday morning as I have family obligations. Possibly going to train with Andy at his place but uncertain right now as he might just go to Brute Strength Gym. Worse comes to worse, I could always hit events in the street if the snow is gone by then.

January 21, 2012

Walking – 32.5 minutes

Comments: We got decent amount of snow. Spent most of the day just deloading from the work week and then shoveled my neighbor’s driveway. Went for a walk a little while after that and didn’t do my usual band work since I figured shoveling snow replaced that. Finally got around to watching the ESPN broadcast of WSM 2011 (had seen the UK Channel 5 Broadcast weeks earlier).

January 22, 2012 – Suck

Dynamic Warm-ups

12” Log Clean and Push Presses
115x5
145x5
175x3
215x5
245x3
275x1
275x1

Comments: I should have just stayed in bed this day. Would have been limited to log and stones if I went out to Chambersburg to train so I drove down to the new location for the Edge 2.0 facility. After my GPS took me on the scenic route (going to take a ball peen hammer to it) I got there but I felt like crap. My neck was stiff, my lower back was tight and I couldn’t stop shivering. I felt better after doing my warm-ups but I just sucked on log. I was hoping for a triple with 275lbs but only got one rep. Technically, I was still within the 5/3/1 minimum for this week but it was just disappointing. I think I rested about 10 minutes to get my head right and figured I’d try it again. Same result. I was too pissed off to focus on anything else so I just helped out some of the other people training. That was probably the only positive of the day. Left and drove back home two hours and went to bed early.

January 24, 2012 – ME LB

Dynamic Warm-ups

Reverse Band 18” Front Box Squats w/ Light Bands
No Bands
45x10
Add Bands (-65lbs)
95x5
135x3
180x3
215x3
245x3
275x1
305x1
335x1
365x1
395x1
425x1
455x1

Safety Squat Bar Goodmornings
225x5
255x5
285x5
315x5
345x5

Seated Cable Rows (straps)
230x12
260x12
290x12
320x12 PR+5lbs

??? Minutes of Stretching

Comments: Really good workout. Having two days to rethink some stuff helped me relax and feel better. Also eating two double meat 12” subs Monday night might have helped (can’t believe I forgot that Subway did that). Really surprised myself on reverse band front box squats. I had based all of my front box squat numbers off of what I did that first workout when I had to fight like hell to just get 380lbs. I’m getting much better at them. Still having issues with breathing on the heavier weights. Got no problem with the light stuff thanks to speed work though. Cut my hand a little on the straps (second time). I felt good for a little more but my training partners thought my top set was a good place to stop. Worked up to my goal weight for ssb gm’s. Didn’t push these as 345lbs felt heavy enough for my top set of five and I’m also not very keen on aiming for triple like I am after deadlifts. More can go wrong on sloppy gm’s. Rows were pretty nice and I think a lot of that has to do with not really doing events this past weekend. Forgot to set my timer for stretching so no idea how long I did that.

January 19, 2012 - ME UB & January 20, 2012 - DE LB

2012-01-21T15:12:00.001-05:00

Got some snow last night. May mess with events for tomorrow but I could always go south to train if need be. Doing some thinking about deadlift stuff after my rack pull session.

January 19, 2012 - ME UB

Dynamic Warm-ups

12" Log Push Presses w/ Monster Mini Bands
No Bands
90x5
90x5
130x3
Add Bands (+75lbs)
90x3
120x3
150x1
180x1
200x1
220x1
240x1
255x0
250x0

Close Grip Axle Floor Presses
195x8
225x8
255x8
285x8 PR+10lbs

Seated Overhead Cable Triceps
75x12
90x12
105x12
120x10 PR+3 reps

38 Minutes of Stretching

Comments: Upper back was quite sore still from rack work on Tuesday. Hit 5lbs over my goal weight for this (never done push presses against monster minis with any kind of bar) but would have liked more. Axle floor pressing felt good the first two sets but then felt crappy and hard the last two. Quite strange going from being a piston on these last week to slow crap this week. Still a PR on these. Over cable triceps felt better and I knew I'd get more reps on the last set this time. Whole lot of stretching.

January 20, 2012 - DE LB

Dynamic Warm-ups

18” Box Front Squats w/ Chains
No Chains
45x10
Add Bands (+65lbs)
45x2
95x2
135x2
185x2
225x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2

Hammer Strength Uni-Lateral Leg Presses
445x12
495x12
545x12
595x12 PR+1 rep

Modified Glute Ham Raises
bw+10x12
bw+35x12
bw+60x12
bw+85x7 PR+5lbs

32 Minutes of Stretching

Comments: Really worried coming into this workout as I felt awful at work just sitting around. Bruises on my thighs are clearing up a bit now. More yellow than purple now. Despite feeling awful, this was the best front squats have felt. Missed the rack on my fastest set which was more awkward than scary. First time through the six week front squat cycle for speed work and I feel way better with front squats than when I started. I think that 445lbs is doable on these this year at this rate. Manged to get all the reps this time on leg press. Slowly moving up and up on these. Legs kept sliding on glute hams, not sure what was up with that. Ugly reps on most sets (especially the last one). Always to be expected whenever I up the weight and change the sets. Looking forward to some rest.

January 18, 2012 - Extra Workout

2012-01-18T18:55:00.000-05:00

Walking - 33 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Felt better today stress wise but lower back (actually all of my back) was quite sore. Got cold and dark outside real fast but still made for some relaxing walking. Band stuff was a bit tough but I was expecting that after the two hard sessions.

January 17, 2012 – ME LB

2012-01-18T09:33:00.000-05:00

The day didn’t start out well or perhaps I should say the night before didn’t start out well. The bruise on my right thigh looks like an orangutan punched me and the bruise on my left looks like I was hit with Australia. Some family stuff on top of the stress from traveling and hard training could become something bad. Bad enough that I woke up in the middle of the night from vomiting in my mouth. Very unpleasant way to wake up haha. I felt sick the rest of day and had plans to switch to a deload week. However, the session at the chiro made me feel a ton better.

Dynamic Warm-ups

21” Rack Pulls
135x5
245x5
295x3
335x3
385x3
425x3
475x3
515x1
565x1
605x1
Added Straps
655x1
705x1
735x1
755x0

Safety Squat Bar Goodmornings
215x8
245x8
275x8
305x8
335x7

Seated Cable Rows (straps)
225x12
255x12
285x12
315x12 PR+5 reps

27 Minutes of Stretching

Comments: Despite feeling like crap, a good workout. I haven’t done rack pulls in a while as I like doing block pulls better but I figured it would be a good idea to do high rack pulls to get used to straining and a stiff bar. Happy to get 605lbs double overhand on the rack bar. Thought about doing the next set that way as well but my training partner reminded me that I was aiming for back work, not grip work so I strapped up. Goal was to beat my 18” pull and I did that. Tried 755lbs after 735lbs but it barely moved. I feel I can get it next time. My back was ready for gms this time. Hit my goal weight fairly easily so I tried 335lbs. Got seven but my form broke down going for an eighth rep so I called the set there. Good progress on them. Really surprised to not only feel okay on rows but to get all the reps. Usually after stones or tire flipping or h-stone, my arms cramp up like crazy on rows the next workout. I did all three and barely had any soreness. Didn’t do that much stretching since it was getting late and I needed sleep.

January 14, 2012 to January 16, 2012

2012-01-16T20:57:00.000-05:00

Back in PA. Exhausted is an understatement.

January 14, 2012 - Extra Workout

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Just the usual. Nothing major and went to sleep early.

January 15, 2012 – Events

Dynamic Warm-ups

12" Log Clean and Push Presses (one clean)
115x5
145x5
175x3
205x3
230x3
260x4

Tire Flips
700x1
700x1
900x1
900x1
1100x0
1100x1 PR+100lbs
1100x5 PR+4 reps

Biggdogg Strongg H-Stone Carries
240x50'
290xpick
349xpick
429x18'
429x62'

Anchor Chain Drags
500x50'
500x50'
800x50'
1400x0
1400x0
1200x32'

Atlas Stone Loads
250(18")x1 to 52"
330(20")x1 to 50"
360(20")x1 to 50"
380(20")x1 to 50"
405(22")x1 to 50"
432(22")x0 to 50"
432(22")x0 to 50"

Comments: This was a long day. Got up at 4:45 to make it to Brute Strength Gym at about 10:30. I slept about 2.5 hours on the way down so I wasn't super out of it. I love Brute Strength Gym and wish it was closer. My plan was to beat myself up on events to simulate a contest and not just to prep for Viking Fest. I have a feeling other big shows this year will involve a decent amount of traveling and I know it affects me. Knowing this, I started off with log pressing. I knew it was going be rough just starting with the warm-up weight. I got all the reps for this week but only one extra rep on the last set. Whatever, I'll take it. Moved on to tire flipping. So many tires there that they have a tire rack. My goal on this was to flip the 1100lbs tire and then do a heavy rep set. The heaviest tire I have access to is 957lbs (not including Tiny Tim, the plate loadable tire from hell) but it isn't too bad and I've been hearing that the tire for Viking Fest is really tough so why not go for a tire 200lbs over the contest weight. Did some easy singles to warm-up and then tired the 1100lbs tire. First attempt no luck. I was not going to let this happen, hell no. I'm a man and I'm going to flip that tire! Rested maybe 30 seconds and walked to the other side of it and gave it hell. Slow and ugly but I got it up. My wrist was sore after that lift and it has been a long time since I've felt soreness in my wrist from tire flipping. After getting it for one, I knew had it solved and went for an all out set. Surprised myself by getting five reps. I think I could've kept going. Next up was H-Stone carries. I have only played with a Biggdogg Strongg H-stone a couple times and usually for light weight (when it is empty) and my issue seems to always be that it is slick to hold on to with the diamond plating and smoothed edges. Seeing as how I have a bear of a husafell stone carry at Viking Fest, I wanted to make sure I could even get it into position. Loaded it up with all the chains and had at it. This sucked huevos grande. Took forever to get it into position and I lost my grip after 18'. I rested a bit and tried again with much better success (hey, failed attempts are warm-ups) and I lost my grip on that attempt too. Chain drag was next. It is part of a medley but I wanted to hit it heavy too since I'm not really going to have opportunity to max out on a chain drag back home. Besides, the contest weight was super easy so I wanted to push it. Now I thought that was adding just 500lbs but it turns out it was actually 600lbs. I tried once and couldn't budge it as I was slipping and sliding. I changed my shoes to hopefully get better traction with minimal changes. Switched some chain out to make it 200lbs lighter and actually got a fair distance at a snails pace. Just too beat to finish the 50' course. Stones were just awful as I was exhausted and the massive bruises on my inner thighs from the h-stone just hurt so bad when anything touched them. Decided to do low volume singles over a bar. I'm almost embarrassed to tell you how much trouble I had with the 330lbs stone. If I had not gotten it, I would have have just run towards the nearest living thing and just kill it. I felt better on the next two lifts and felt like I was back on my game. Had some issues with the new 405lbs stone but got it. 432lbs was just not going today. Definitely a fatigue thing as I haven't done this many events in one day in awhile. I also may ditch the stone sleeves as it looks like they were sliding on the heavier stones. Had a lot of fun and took a two hour nap to recover from that fun.

January 16, 2012 - Extra Workout

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Glorious sleep. Drove the rest of way home after staying the night at my relatives in Richmond. Bruises on my everywhere. Walking felt good and band stuff was understandably tough. This will be a tough week.

January 13, 2012 - DE LB

2012-01-14T12:21:00.000-05:00

Dynamic Warm-ups

18” Box Front Squats w/ Chains
No Chains
45x10
Add Bands (+65lbs)
45x2
95x2
135x2
185x2
225x2
256x2
256x2
256x2
256x2
256x2
256x2
256x2
256x2
256x2
256x2

Hammer Strength Uni-Lateral Leg Presses
445x12
495x12
545x12
595x10

Modified Glute Ham Raises
bw+5x12
bw+30x12
bw+55x12
bw+80x12 PR+2 reps

36 Minutes of Stretching

Comments: Front squats feeling better and better each time. Leg pressing was tough today. Quads just inflated. Fought hard for every rep on the last set but couldn't get past ten reps. Glute hams went well too. I knew I'd get all the reps on the last set this time after the first rep. My legs slid a little on the ninth rep so I didn't count it and went for another rep. Good amount of stretching for the hamstrings. Extra workout tomorrow and then getting up before the sun on Sunday to drive down to Brute Strength Gym for some heavy lifting.

January 12, 2012 - ME UB

2012-01-13T09:06:00.000-05:00

Dynamic Warm-ups

Axle Push Presses w/ Chains
No Chains
75x5
Add Chains (+28lbs)
75x5
Add Chains (+50lbs)
75x3
Add Chains (+72lbs)
75x3
100x3
125x3
150x1
175x1
200x1
220x1
240x1
255x0
265x0,0
265x1

Close Grip Axle Floor Presses
185x12
215x12
245x12
275x12 PR+4 reps

Seated Overhead Cable Triceps
75x12
90x12
105x12
120x7 PR+5lbs

32 Minutes of Stretching

Comments: Despite some hiccups, a good workout. I decided to make a fairly big change to my ME work in that I will no longer do a down set at 90% after my best single. I think this will allow me to put more effort into the max for the day and allow me to recover from workout to workout better. I’m definitely starting to feel more comfortable with a bar/implement on my chest for overhead and I think a lot of it has to do with all the front box squatting and the log pressing I’ve been doing lately. I feel solid. I was leery with how axle push pressing with chains would go considering what happened the last time I did them. I almost blacked out and dropped the axle on to the pins of the power rack and it swung down on one end, dumping the plates. Scary and embarrassing. Axle is weird with the lockout being really tough for me. My form was a bit different than what I usually do with push presses in how I unracked the bar. My usual method would be to just quickly pop under the bar but I did a very deliberate unrack this time. I figure that if I’m calm and focused as opposed to amped to the max, I’ll make less mistakes. Leg drive felt good today and my quads were getting a little sore from even the warm-ups haha. The first hiccup came with my attempt at 255lbs. I started to lose my balance so I stopped and didn’t fully lock out my arms. Rather than attempt it again, I increased the weight since I knew I was good for more. Next hiccup was the weight went too far in front on the next set. I knew I could get it if everything clicked. Leg drive was perfect but it stalled inches from lockout. I fought it hard but my vision started to go dark. I got it locked out before I blacked out but I had to drop it from overhead. I feel like such a douchebag when that happens. Despite that, I was really happy to get that weight, just got to work on my breathing with heavy push presses better. So much trickier than strict pressing or jerks. Moved on to axle floor pressing. Only done it twice but this time was definitely the best it has felt. I was expecting low numbers but it felt really good and I hit 275lbs for 12 (and I struggled to get eight last time) with some in the tank. After all those reps, I knew cable triceps were going to be tough, especially since I was increasing the weight from last time. I was right and got what I expected on the last set. Top of my hamstrings were really tight during stretching. I blame the goodmornings.

January 10, 2012 – ME LB

2012-01-11T17:52:00.001-05:00

Didn’t walk the day before, I just felt like relaxing. Probably should have still gone for one to help get the tire flipping soreness out of my legs. Not walking today with the rain coming down. Upper back really sore from the workout haha. These past two weeks of log pressing have made me feel confident that I can get better and eventually put up some decent numbers. I want to hit over 300lbs at Viking Fest but I’ll just have to wait and see. Speaking of that, another goal I want is to beat my no tacky stone lift before the contest as well. The stone series is going to be tough with the super dusty 405lbs stone. I’m 2 and 1 with it so far in contests and I want to crush it this time. I’m a little worried about taking so long between event days where I’m doing stone work. On the one hand, it is my best event but on the other, I don’t want to get rusty and loose my advantage. I feel I can do well at under 265lbs but I continue to compare myself to those in the super heavyweight class. Weight is not staying on though. I’m looking forward to Jenkins’ gym opening up in the next few weeks as it will provide me another place to train events.

Dynamic Warm-ups

Deadlifts w/ IW#2’s dbl
No Bands
135x5
Add Bands (+112lbs)
135x5
185x3
225x3
275x3
315x3
365x3
405x1
445x1
485x1
Added Straps
525x1
565x1 PR+5lbs
575x0
500x4 PR+5lbs

Safety Squat Bar Goodmornings
155x12
185x12
215x12
245x12
275x12

Seated Cable Rows (straps)
225x12
255x12
285x12
315x7 PR+5lbs/270x7/225x12

36 Minutes of Stretching

Comments: Ok workout today. Managed 485lbs double overhand against the bands before switching to straps. Felt slow as crap off the floor when I strapped in to the bar. Granted I did manage a 5lbs PR, I was expecting more. I shouldn’t have tried for more weight. I got to get used to making small increases and not expecting the big jumps. Really had to fight for those reps on the down set. Had to change my plan a bit with ssb gms. I was going to start at 215lbs but it felt like way too much so I dropped it down to 155lbs. As I progressed, I felt better and eventually worked up to my original goal weight. Just took two extra sets. All that work and I knew I’d be beat when it came to rows. Got a tough seven reps with 315lbs but I was still mad about my deadlifting so I did a double drop set. Lots of stretching for my hamstrings.

January 08, 2012 – Events

2012-01-08T16:09:00.001-05:00

Dynamic Warm-ups

12.5" Log Clean and Push Presses (one clean)
115x5
145x5
175x3
190x5
215x5
245x7

Tire Flips
860x1
860x1
860x1
860x8
860x13 PR+1 rep

20" Pick Frame Carries (1.5" handles)
570x110' (drop at 55')
570x110' (drop at 55')
570x110' (drop at 55')

Comments: Felt good. As I mentioned, not too sure what to do other than log and tire. Joe said I should skip stones as I was going to be pulling heavy this week and stones are my best event. Log felt awesome today, the best it has ever felt for me. Just missed getting an eighth rep with 245lbs, just got too far out in front of me. I was slow getting into tire today, long breaks between the first three warm-up singles. Goal was just light form work but it felt good so I did eight instead of six reps. I figured I'd beat my rep PR on the next set. Pretty gassed by that and the cool air doesn't help the breathing haha. Definitely good for more if I had to push it. Since I had unexpectedly got in some conditioning work, I decided it was not the best time to do sandbag carries. Jenkins had brought his frame out with him so I just did that for a few runs. Felt easy.

January 07, 2012 - Extra Workout

2012-01-07T19:00:00.001-05:00

This has been an odd January so far. Yesterday night it was cold enough to freeze all the bottle of Gatorade in my car and today it was over 60. Hoping this fluctuating temperature doesn't screw with my allergies too bad.

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Nice walk and easy band work. Always good to clear my head. Not too sure on what I'm doing for events other than my log work. I want to get in some tire tech work as well as light moving event stuff (yoke?) and maybe try the 427lbs stone without tacky. Nothing super hard as I plan on going balls heavy the following event day since I'm going down to Brute Strength Gym to train.

January 06, 2012 - DE LB

2012-01-07T13:14:00.000-05:00

Dynamic Warm-ups

18” Box Front Squats w/ Chains
No Chains
45x10
Add Bands (+65lbs)
45x2
85x2
125x2
165x2
205x2
247x2
247x2
247x2
247x2
247x2
247x2
247x2
247x2
247x2
247x2

Hammer Strength Uni-Lateral Leg Presses
435x12
485x12
535x12
585x12 PR+10lbs

Modified Glute Ham Raises
bw+5x12
bw+30x12
bw+55x12
bw+80x10 PR+3 reps

30 Minutes of Stretching

Comments: Felt a little better after the chiro session, seemed to loosen up my back. Front squats are starting to feel comfortable-ish and not so much like death. Just about everything felt good lifting wise today. Leg pressing just seems to have clicked for me as of late, I'm not struggling with it. Took my time between sets of leg press and glute hams as I was helping out with other lifters (spotting, filming, yelling, etc). Last set of glute hams was just brutal. Not sure how I got past the five reps this time but I did. Hammies were just throbbing. Decent bit of stretching then home.

January 05, 2012 - ME UB

2012-01-06T09:45:00.000-05:00

Dynamic Warm-ups

Close Grip Barbell Bench Presses w/IW#1
No Band
45x10
Add Band (+40lbs)
55x5
95x3
135x3
175x3
205x3
235x1
265x1
295x1
315x1
335x1
350x0
300x3

Swiss Bar Floor Presses
195x5
225x5
255x5
285x5
315x5
345x2 PR+5lbs & 1 rep

Seated Overhead Cable Triceps
70x12
85x12
100x12
115x12 PR+1 rep

30 Minutes of Stretching

Comments: I took off completely the day before and went to bed early to see if the increased rest would help my upper and lower back recover. Despite whatever is going on with my left trap/shoulder blade, this was a good workout. Second workout at the gym with all of the newbies. Figures I’m doing two benching exercises so spotting can by a catch 22 in some cases. I’ve never maxed with this band setup before as I was using it strictly for speed work in the past. It’s weird in that everything over 135lbs felts heavy as hell and it feels like a lot more than just 40lbs of band tension. I knew this from back when I did speed work so I aimed for the top end weight to be just a bit over my max without bands. Got that goal and then tired a little more but I guess too much for now. Didn’t help that my chest relaxed at the bottom of the lift. Since I knew I had more in me than what I achieved for the max single for the day, I did a little more than the usual 90% I use for my down set. Doing floor pressing after that was going to be a test to see how my body would take it as well as some revenge for last week. 315lbs was a technical PR but not counting. I felt I could get a triple with 345lbs but just got out of my grove. So far the two heavy flat pressing exercises idea seems to be working with no ill effects so far. I laid claim to all the equipment I needed for cable triceps so that I wouldn’t have a repeat of last week. Got all the reps so very happy to be improving. Surprisingly not much stretching.

January 03, 2012 – ME LB

2012-01-04T08:36:00.001-05:00

Dynamic Warm-ups

18” Safety Squat Bar Front Box Squats
65x10
105x5
145x3
180x3
210x3
240x3
270x1
300x1
325x1
345x1
365x1
385x1
405x1
425x1
383x4

Sumo Stiff-legged Deadlifts
355x5
385x5
415x5
445x5
475x5 PR+10lbs
Added Straps
505x3

Seated Cable Rows (straps)
220x12
250x12
280x12
310x12 PR+5lbs

32 Minutes of Stretching

Comments: Really good workout and I wasn’t expecting it. For starters, my left side of my lower back has been sore since Friday so that is taking its good ol’ time and I have enough bruises on my arms, chest and legs that I look like got some leopard print tats recently. Then as I was doing my dynamic warm-ups, my left trap just tightened up and just wouldn’t release. I was seriously considering calling it a night there before I even got started. But I figured I should give it a try, hell it’s front squats. I need to be pissed for them. As I’ve mentioned in previous entries, I’m really focusing on front squatting now. Front box squats that is. Speed work with bands and chains (which is leaving lovely bruises on my collarbone) and then heavy work with either straight weight or light accommodating resistance. Part of my straight weight training is using different bars, namely ssb and csb. Never used them for front squatting so it should be interesting. I’ve seen the ssb used more than the csb for front squats so I had some idea of what to expect. Let me say that unracking and racking the bar is the worst part as the cambered wants to push the weight into you. Once that ordeal is over, it feels quite comfortable. The other big issue was that I can’t really see where I am with the pad in my throat so I need a spotter, even at lower weights. Found that lesson out the hard way on my first single when the one side didn’t quite make it into the j-hook haha. Also, no bailing from this lift due to the camber. Besides the uncomfortableness, I was really happy with how it went. Ok, thrilled as I did 45lbs over my best front box squat with a barbell and did slightly more than my barbell max for my down set. Moved on to sumo stiff-legged deads. I’ve changed the supplementary exercise setup so that I’m doing them for three weeks straight, starting at 3x12, then 4x8 and finally 5x5. I wasn’t sure how deads would go with my left trap still locked up but it didn’t seem to hinder me. My last set was surprisingly easy so I strapped up to see how many I could get at 505lbs. Despite everything, rows went well. Stretched and went home to eat and sleep.

January 02, 2012 - Extra Workout

2012-01-02T19:14:00.001-05:00

Walking - 31.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Hips and lower back sore but feeling better. I still have to see the chiro twice a week for my hip.

January 01, 2012 - Extra Workout

2012-01-01T18:25:00.000-05:00

Well, 2011 is done and now on to 2012. I had great disappointments and great gains this past year with two injuries and then coming back from both stronger than before. I was only well enough for one contest. I had a lot of time to assess my training and really look at the pieces and I'm definitely better for it. I'm still learning new stuff all the time in strongman. I figure I should put up some goals for this year.

1. Qualify for Nationals
2. Compete at Nationals
3. Compete at a Pro Card Show
4. Deadlift 700lbs
5. Front Box Squat 405lbs
6. Log Press 330lbs
7. Axle Press 330lbs
8. Load 505lbs Atlas Stone to 51.5"
9. Load 522lbs Atlas Stone

Walking - 31.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Besides the expected soreness for my arms from the shield carry, my hips were quite beat from the car lifting as well as my lower back. Walking felt good with the cool air. Band work was surprisingly easy considering the day I had yesterday. Another day off then back to the grind.

December 30, 2011 - DE LB & December 31, 2011 - Events

2012-01-01T12:26:00.003-05:00

Happy New Year! I spent about 12 hours over the past few days contemplating and finalizing my workouts.

Tuesday – ME LB
Main Lifts - Max Single followed by 90% heavy set
Week 1 – A type of Deadlift
Week 2 – A type of Block Pull
Week 3 – A type of Front Box Squat
Supplementary Lifts – 4-5x5-8
Wide Grip Romanian Deadlifts, Sumo Stiff-legged Deadlifts, SSB Goodmornings
Week 1 – 3x12
Week 2 – 4x8
Week 3 – 5x5
Accessory Lifts
Seated Cable Rows – 4×8-12

Thursday – ME UB
Main Lifts - Max Single followed by 90% heavy set
Week 1 – A type of Axle Push Press
Week 2 – A type of 12” Log Push Press
Week 3 – A type of Close Grip Bench Press
Supplementary Lifts – 4-5x5-8
Close Grip Barbell Bench Presses w/ Slingshot, Swiss Bar Floor Presses, Close Grip Axle Floor Presses
Week 1 – 3x12
Week 2 – 4x8
Week 3 – 5x5
Accessory Lifts
Seated Overhead Cable Triceps – 4x8-12

Friday – DE LB
Main Lifts – 18” Front Box Squats – 10x2
Week 1 – 57.5% w/ IW#3’s
Week 2 – 60% w/ IW#3’s
Week 3 – 62.5% w/ IW#3’s
Week 4 – 65% w/ 65lbs of Chains
Week 5 – 67.5% w/ 65lbs of Chains
Week 6 – 70% w/ 65lbs of Chains
Accessory Lifts
Hammer Strength Uni-Lateral Leg Presses – 4x8-12
Modified Glute Ham Raises – 4×8-12

Sunday or Saturday – Events
Whatever, usually 3-5 exercises

I've finally decided to go all in with the front box squats.

December 30, 2011 - DE LB

Dynamic Warm-ups

18” Box Front Squats w/IW#3's
No Bands
45x10
95x2
Add Bands (+95lbs)
45x2
85x2
125x2
165x2
205x2
238x2
238x2
238x2
238x2
238x2
238x2
238x2
238x2
238x2
238x2

Hammer Strength Uni-Lateral Leg Presses
425x12
475x12
525x12
575x12 PR+10lbs

Modified Glute Ham Raises
bw+5x12
bw+30x12
bw+55x12
bw+80x7 PR+5lbs

37 Minutes of Stretching

Comments: My back was a little sore from the crap spot from Wednesday. Tried out front box squats with my oly shoes and things felt good until I added weight to the bar haha. Just felt like death on my chest. First work set I banged the first rep right into the uprights. Not a good way to start a workout. I was determined to stick with it and push on through for ten sets. About half way through I felt warmed up and it was somewhat easy. Finally got all the reps on leg press. It's about time. Glute hams started out good but as always when I change the jumps between sets and increase the final weight, the last set was a bear. Only got seven tough reps. Stretched and then got to bed late.

December 31, 2011 – Events

Dynamic Warm-ups

12" Log Clean and Push Presses (one clean)
110x5
140x5
165x3
210x5
235x3
265x4 PR+13lbs

Side Handle Car Deadlifts (Facing Car)
20" Pick
Mini Coopx1 at 15" out
18" Pick
Mini Coopx1 at 15" out
Mini Coopx1 at 12" out
Mini Coopx1 at 9" out
Mini Coopx1 at 6" out
Mini Coopx1 at 3" out
Mini Coopx1
Mini Coop+Co Cox1

IFSA Shield Carry (Turns at 45')
402x148'

Comments: Going to bed late the night before was a bad idea when I had to get up to drive down to train in VA the next day. I arrived about an hour later than the 12:00 start time. My two main things for today were to do my log pressing and to try out car deadlifting while facing a car. After, that, whatever. Anything besides stones. Log was much better than last week. I'm very happy to see it improving workout to workout. Next was car deadlifting while facing the car. Never done this before and since I don't have a car deadlift setup that I can use where I live, this was to be a test and workout. I wanted to see how it felt. If it was similar to a frame pick, then I could easily train for it at home. If not, then I need to schedule in more sessions in VA. Now the contest I'm training for is notoriously heavy so I had no illusions of repping the contest weight so I just went for a heavy single. I know the setup is an 18" pick with a heavier model car plus 400lbs on a loading pin midway between so I tried my best to mimic it. We had the front of the car facing me to get as much of the car weight on the frame as possible. I tried it out at the normal setup for the apparatus we have to see how it felt. Not bad but I immediately knew this was not something I could mimic with a frame. If anything, it feels a lot like tire flipping. I then used a 100lbs plate to stand on to make it the contest height. From there, I moved in the handles 3" each time I got it. Made it the weight in hand heavier, increased the time under tension and removed some flex out of the frame. Did this until the handles were all the way in to the frame and I was right up against the car. I then added Co Co to the hood of the car for one final gut buster of a lift. That was the goal. I was pretty beat after that so I decided to just do one all out walk with the IFSA Shield. I set it up so that I had to make turns at 45' unlike the last time I did it. I got it up to my arms in one attempt this time and started my walk. I matched my PR from last time but like I said, that was with only one turn and this was three turns and at the end of the day.

December 27, 2011 – ME LB & December 28, 2011 - ME UB

2011-12-28T20:22:00.002-05:00

December 27, 2011 – ME LB

Dynamic Warm-ups

15” Block Pulls w/ Chains
No Chains
135x5
Add Chains (+70lbs)
135x5
Add Chains (+140lbs)
135x3
185x3
225x3
275x3
315x3
365x3
405x1
455x1
Added Straps
495x1
545x1
585x1 PR+15lbs
605x0
605x0
515x3

Sumo Stiff-legged Deadlifts
315x8
345x8
375x8
405x8
435x8 PR+3 reps

Seated Cable Rows (straps)
215x12
245x12
275x12
305x12 PR+1 rep

36 Minutes of Stretching

Comments: I figured this would be an interesting workout as far as how I’d recover from doing heavy yoke picks and decent weight on farmer’s walk just two days earlier. Went quite well. Hit a decent PR but got greedy and tried to go for a big PR and missed it twice. My strap on my left hand wasn’t secure on my lift with 585lbs which made it a bit tougher to lockout than it should have been so I figured that if everything was perfect, 605lbs would go up today. Nope. I was much closer on my first attempt which was why I wanted to give it another go. Really wore me out for the down set where every rep felt like my eyes were going to burst. First set of sumo sldls were super easy but the other sets were not. Scar tissue in my leg started to act up on my set with 405lbs. No pain, just felt like my hamstring was “itchy”. Got mad, added more weight and did another set of eight for a PR. Rows went much better this session. Stones must have worn the crap out of my rowing muscles last week. Quite a bit of stretching after that to end a late night.

December 28, 2011 - ME UB

Dynamic Warm-ups

12" Log Push Presses with Chains
No Chains
90x5
Add Chains (+28lbs)
90x5
Add Chains (+50lbs)
90x3
Add Chains (+72lbs)
90x3
Add Chains (+94lbs)
90x3
Add Chains (+116lbs)
90x3
115x1
140x1
165x1
190x1
215x1 PR+5lbs
225x0
185x3 PR+7lbs & 1 rep

Swiss Bar Floor Presses
215x5
245x5
275x5
305x5
335x2 (worst spotter ever)

Comments: Much like last week, I moved this workout up a day but in this case it was to allow more rest for event training since that will be on Saturday and not Sunday this weekend. Lower back was fairly tight. I got to the gym about 45 minutes later than I had planned. Made a small PR on log push presses against chains but I'll take it since my push press form has gone to crap and I'm rebuilding it. I might be even happier with the down set then I was with the single lift since I was working on resting the log each rep and had to work on my breathing. This was the end of the good portion of the workout as tons of new people just came in and crowded up the gym. Had to wait to do floor presses. Saw a guy doing one arm cable curls standing on a bosu ball I shit you not. Swiss bar pressing was going fine although it felt heavy in my hands (hands just worn out from yesterday) but my camera ran out of juice on my second to last set. I knew I needed a spot for the last set and none of the usual faces were around. I bit the bullet and asked two of the people that looked mature and seasoned. They agreed but then things went bad when they saw I was doing floor presses. They had no idea how to spot. The one guy decided to stick it out but the other got his "stronger" son to spot. The other guy did fine but that kid held on to the bar end and was actively lifting the weight! I was both mad and off balance and just racked it after two reps. Would have just severely injured myself if I continued the set. I did have to crack my back after that set. I was mad and then more people came in and there was no way I'd get to do my triceps exercise so I just packed it up and called it a night. Ugh, guess that'll teach me for going late to the gym.

December 26, 2011 - Extra Workout

2011-12-26T22:33:00.001-05:00

I said I had my thoughts in order. It is still early but I need to keep open for Pro/Am shows this year. I should be fine going in to Viking Fest as it doesn't have much in the way of moving events like yoke or farmer's and the next plan show has them as rather light so I can focus on them as more of form work and not have to go much over 750lbs on yoke or 300lbs on farmer's walk. As far as goals for Viking Fest, I don't want to bomb any events. The car deadlift is obviously going to be the toughest to keep from bombing but I'll do what I can. For the max log, my best push press with a clean is 280lbs while my best with a jerk was 290lbs. I hope to beat both of those numbers but that could be tough as well since the log at Viking Fest will be larger in diameter than any log I have. Either way, I have my routine pinned down (for now). In prep for Viking Fest, I'm doing a 5/3/1 rep scheme on log press on my event day. As far as the ME exercise rotation, I'm attempting to prolong the time between variations as well as increase the amount of implement pressing and front squatting.

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Kind of beat from yesterday. Took a different walk route as I dropped the log off at the gym and walked home. The cool air helps me relax and clear my head.

December 25, 2011 – Events

2011-12-25T20:03:00.002-05:00

Dynamic Warm-ups

12" Log Clean and Push Presses (one clean)
110x5
140x5
165x3
195x3
220x3
250x5

Yoke
395x50'
575x50'
755xpick
845xpick
935xpick
1025xpick PR+13lbs
755x100' (drop at 50')

14" Pick Farmer's Walk
218xpick
268xpick
308x50'
308x50'

55 Gallon Oil Drum Bearhug Carry
223xpick
223x100' (turns at 50')

Comments: Got my workouts sorted out so life is good. Legs and hip were still kind of sore from Friday. Log just felt heavy the whole time. I took the advice to break up the reps rather than using the rebound from the previous rep to help the next rep. Should help me develop my pressing better. Core was just a wobbly mess on log. Really wanted six reps but I guess five is fine for now. Need to add 50lbs to that to even think about having a chance as a pro. Moved on to yoke from there. I had plans for some runs with 755lbs but it felt like the weight of the world just picking it up and I knew that wasn't happening today. Change of plans. Decided to see if supermaximal weights would wake me up some so I did picks adding plates each time. I figured 755lbs would feel light after lifting 1025lbs and it did. Did just one set of 100' (50' downhill and 50' uphill) which was enough. Really need to get back into moving events. Thankfully I have time to get better. Did farmer's after that. I had planned on doing double the sets but after the experience with the yoke, decided to do just two sets. Heavy but not terrible. Finished the day off with the stupid bearhug carry. Only got 100' with it. Man it sucks. I also tallied up my PR's for the year (not including my rehab PR's) and it came out to $109.75. A little less than last year but understandable with the two injuries this year.

December 21, 2011 - December 24, 2011

2011-12-24T18:01:00.001-05:00

December 21, 2011 - ME UB

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
105x3
135x3
165x3
195x1
225x1
250x1
270x0
270x1
285x0
285x0

Close Grip Barbell Bench Presses w/Slingshot
265x8
295x8
325x8
365x7

Seated Overhead Cable Triceps
70x12
85x12
100x12
115x10

34 Minutes of Stretching

Comments: Moved this workout up a day so I could make some family stuff the following day. I was pretty beat from deads the day before and it showed. Shoulders were sore as crap. Making changes to my training so that I'm doing more push pressing rather than strict style. I feel it is giving me bad habits when it comes to push pressing. I felt good on slingshot presses but I messed up on the set with 365lbs. I pushed to much and I slid on the bench so I had to readjust myself. So close to getting eight reps. Triceps were dead when it came to cable overhead triceps. I have to realize that I will not always have PR's or meet them on the assistance lifts since I'm rotating reps and exercises on the main stuff and it is changing the amount of fatigue from week to week.

December 22, 2011 - Extra Workout

Walking - 32.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Just the walking and bands. Abs were sore from the past two days of lifting.

December 23, 2011 - DE LB

Dynamic Warm-ups

18" Box Squats w/IW#4's clinched
No Bands
45x10
95x2
135x2
Add Bands (+145lbs)
45x2
95x2
135x2
185x2
225x2
265x2
305x2
342x2
342x2
342x2
342x2
342x2
342x2
342x2
342x2
342x2
342x2

Hammer Strength Uni-Lateral Leg Presses
425x12
475x12
525x12
575x10

Modified Glute Ham Raises
bwx12
bw+25x12
bw+50x12
bw+75x12 PR+3 reps

35 Minutes of Stretching

Comments: I was in the middle of making changes to my routine before I went for this workout. Got out two hours early from work for the holiday weekend. Squats felt good. I used the crappy bent bar as it is harder and a bit easier on the wrists. The rack height was a little high so I had to let the weight settle when I unracked it before squatting. Felt tons better than last time I (accidentally) used this weight. My hamstrings were really sore and tight after these. Leg pressing remains a disappointing enigma for me but I'll continue to stick with it. The reps should be good for my legs. Glute hams were just plain great.

Video - http://www.youtube.com/watch?v=7QM7oZ4mB7c

December 24, 2011 - Extra Workout

Walking - 31.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Legs were still sore when I got up today and walking only helped a little. Bands were fine. Got my log out of the gym so I can do events at home tomorrow.

December 20, 2011 – ME LB

2011-12-21T12:12:00.001-05:00

Dynamic Warm-ups

3” Platform Deadlifts
135x5
185x3
225x3
275x3
315x3
365x3
405x1
455x1
495x1
Added Straps
545x1
585x1
605x1
545x3

Wide Grip Romanian Deadlifts
350x5
380x5
410x4 (miscount)
440x5
Added Straps
470x5

Seated Cable Rows (straps)
215x12
245x12
275x12
305x4/270x9/225x12

34 Minutes of Stretching

Comments: Everything was still fairly tight in my lower back so I was somewhat concerned it would hamper the workout. I’ve kind of been avoiding deficit pulls for a while since I was worried they would mess with my form on deadlifts from normal height. I elected to use 3” for the platform and I think it was a perfect choice. The weight felt really dead and stiff at the bottom of the lift, made for a slow start which was just what I was aiming for on them. I haven’t maxed from this height platform in years so I didn’t base my goal weight off of that. I think it was only 455lbs. I had done 555lbs off of a 6” platform earlier in the year (before the oblique tear) so I figured that that weight was the bare minimum I would aim for with my goal being at least 6 plates. Took a few sets to get used to the platform but I got it squared away in short order. Using a belt was the trickiest part as I’d be in horrible position if I put it on too tight. I got it wrong on the first set but corrected on the rest of the sets. 585lbs went up slow but I really wanted to get over 600lbs. Threw on 20lbs more and went at it. Tough one but I got it. Hard triple for the down set. Nothing really to write home about with the wide grip rdls. My calluses were about to tear on the set with 440lbs so I decided to strap up for the last set. I plan on doing farmer’s walk for event training so I figured it was best to save the hands for when it counts (though it looks like rain/snow this weekend). Rows were super tough this time around. All the sets felt like 30lbs heavier than normal. Probably because last time I didn’t do any deadlifting. After getting like 4.5 reps on the last set of rows, I decided to do a double drop set to get some more reps. Back was dead. Stretched and called it a night.

December 19, 2011 - Extra Workout

2011-12-20T07:09:00.000-05:00

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Left side of my lower back is still kind of sore. Walking does seem to loosen it up and make things better. Bands were good. Two heavy days of lifting back to back coming up.

December 18, 2011 - Extra Workout

2011-12-18T17:20:00.001-05:00

Walking - 31 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Oof, lower back and legs were quite sore this morning. Walking helped loosen things up a little. Bands were tough considering the double whammy of workouts. I'll be doing the same thing tomorrow. I'll be making slight changes to my workout this week due to holiday happenings. I'll be lifting Tuesday, Wednesday, Friday and Sunday. As far as Viking Fest, the deadlift event is going to be the biggest challenge for me. I found out that it will be facing the car instead of away from the car. On the one hand, it could be tougher but on the other hand, it should be easier to train for it as it will be much closer to farmer's walk picks.

December 16, 2011 - DE LB & December 17, 2011 – Events

2011-12-17T18:44:00.001-05:00

December 16, 2011 - DE LB

Dynamic Warm-ups

Deadliftts w/IW Super Mini SB's dbl
No Bands
135x5
225x2
Add Bands (+195lbs)
135x2
185x2
235x2
285x2
325x2
382x2
382x2
382x2
382x2
382x2
382x2
382x2
382x2
382x2
382x2

Hammer Strength Uni-Lateral Leg Presses
465x12
515x12
565x12
615x8

Modified Glute Ham Raises
bwx12
bw+25x12
bw+50x12
bw+75x9 PR+5lbs

37 Minutes of Stretching

Comments: This was a tough one. Deadlifting was not fun. This was more band tension than I really wanted but I had to make a compromise from using the one I want due to the convenience of this setup. The one I would like to use involves lots of dumbbells and plates while this one just needed the rack. Tried doing the sets with a double overhand grip but on the first set, I knew it would be asking too much of my hands. I didn't use straps and elected to go alternated grip, which feels really weird after not doing it for so long. Leg pressing I just did lazy strength but throwing on some plates rather than going for my actual starting weight. I felt better than last time but I need to drop the weight back down so I can get in the reps. Finished up with glute hams and stretching.

December 17, 2011 – Events

Dynamic Warm-ups

12.5" Log Clean and Push Presses (one clean)
120x5
140x5
165x3
180x5
210x5
235x8

Tire Flips
860x1
860x1
860x6
860x6
860x1

Atlas Stones
No Tacky
240(18”)x3 to 57”
324(20”)x1 to 57”
354(20")x1 to 57"
Added Tacky
385(20")x1 to 57"
427(20")x1 to 57" PR+6"
452(22")x1 to 57" PR+6"

Comments: Apparently I had gotten a text message Friday morning about a change in event training this weekend. I didn't check my phone until late at night after my DE LB workout. Events were going to be Saturday, not Sunday. Crap, so much for sleeping in today. I made it down to the Stable and had a plan this time. No stupid crap like last week. It was also nice to see some familiar faces. First up was log pressing. I'm running a 5/3/1 thing for log so this would be the first run through. Joe's log is slightly larger in diameter than mine and weighs 7lbs more. I forgot about the fact it weighed more on the first set as that was only supposed to be 110lbs. I'll remember next time. Didn't feel too bad. More stupid math came up when I went for my second work set and realized the weight felt off on the pick. I had forgotten to change the weights on the far end. Ugh. The money set, IE, the one that counts was an eyeopener to be sure. I felt wobbly and my triceps were definitely feeling the heavy Thursday workout. This was about what I wanted on this so it is a good start. Next I moved on to tire flips. I was going to do three sets of five but since just about everyone was leaving (I guess they were there earlier than me) I decided to drop it down to two sets of six (three down, three back). Did two singles to feel out the tire. Went slow on the first set and a bit faster on the second. I slowed down on the last three though as I got out of my grip groove. Not as much pop as usual and I blame that on doing the speed pulls the day before. Did another single to prop it back up as I forgot I was done after the second set to put it away. Moved on to stones. My goal here was to hopefully PR on my best stone to 57" (our high platform). This was my second time using the Shaw Strength Stone Sleeves. I learned that they do not work so well for no tacky stone lifting haha. Could also be all the dirt on my hands from the tire flipping but I really had to wake up to rip those no tacky stones off the ground. Put on my new batch of Spider Tack and made my previous PR look like a toy. Next stone up was the 427lbs stone. A bit tougher but got it as well. I figured that since I was probably not going to do stones the next two weeks (home training for Christmas, got over plans for New Year's training) that I'd go after my first baby, the 452lbs stone. A little tough on the lap but just straight up killed it to the platform. Great way to end the day of training and good start to my prep for Viking Fest.

December 11, 2011 - December 15, 2011

2011-12-16T07:01:00.001-05:00

This week has been a busy one; hopefully there will be a little bit of down time with the holidays coming up shortly. Late night of video work Monday, job interview on Tuesday and a med check and more video work Wednesday. So I have some catching up to do. I guess the most important things are that I have two upcoming contests planned (Brute Strongest Man and Viking Fest) in early 2012. The regular event training will certainly provide new challenges for my training, especially since I’ve been doing so without events for several months now.

December 11, 2011 – Events

Dynamic Warm-ups

Axle Clean and Push Presses (one clean)
72x5
122x5
172x3
222x3
272x1
272x1
272x1
307x0,0
308x0,0
308x0,0,0 (no cleans)

Conan’s Wheel
CW+400xpick
CW+490xpick
CW+580xpick
CW+580x3 laps (169’6”)
CW+780xpick
CW+780x1.5 laps (84’9”)
CW+1000xpick
CW+1000x3 picks
CW+1000x3’

Atlas Stones
270(18”)x3 to 50.5”
350(20”)x1 to 50.5”
407(20”)x1 to 50.5”
522(20”)x0 to 47.5”
522(20”)x0 to 47.5”
407(20”)x3 to 50.5”

Comments: This was my first real event training session since my birthday in early September. Apparently the crew in VA are going to have to move out of this gym to make room. It sucks but it sounds like they will have a new place to train, just means I got to drive a bit longer when I come down to train. I got one thing right and just about everything else wrong. The plan was just three events, some sort of overhead, conan’s wheel and stones. I just had a horrendous amount of suck on axle. Just embarrassing and awful. Lot of mistakes, hell I failed three times to clean the last weight before I called it quits. Just made me angry. After having time to reflect, I have a plan for overhead training on event days. Going to go with a 5/3/1 rep scheme that should hopefully give me enough practice at push press form as well as overhead reps. On to conan’s wheel which was the only event that went right and it started out great. I did what I thought was the contest weight for a decent three laps but then I was told that the weight was going to not include the apparatus. So I added another 200lbs and got 1.5 laps. That was where the smartness ended though as I heard someone mention that another competitor had done the conan’s wheel with 1000lbs on it. Being smart would be just doing a set of picks with that weight but I did several; one an intentional pick and the others actual attempts to walk with it. The weight was compressing me so much that pick height I was using for the other weights was too high to walk with it. Lowered it one and got about three steps before it just wobbled me like a ragdoll. Someone noticed that my start stance was fairly wide and thought that I might have issues with transitioning into a walking stance. He is right so I’ll have to be mindful of that next time. Then came stones and I was going to finally get a chance to try out the Shaw Strength Stone Sleeves. They work well and stick to the stones but it can be a hassle to get them on as you need another person to help. Cleaning the tacky off is also a
chore and I’m not so keen on using a tough scrubber on the leather. The tape I had on to protect the Velcro was just garbage, it was oily and kept coming apart so I elected to do low volume. Picking up the
stones was pretty easy but obviously my extension was off a bit. In another rookie mistake, I tried the 522lbs again. I figured I had made the long trip down might as well try but it was just plain stupid. Not
even close. I did three reps with the dusty 407lbs stone and stopped when the tape just slid off into my hands. Obviously I was disgusted with how I did but I can only improve upon this session. The soreness
in my arms was intense and has only recently went away.

December 13, 2011 – ME LB

Dynamic Warm-ups

18” Front Box Squats
45x10
95x5
135x3
180x3
215x3
245x3
275x1
305x1
335x1
355x1
375x0
375x1 (spotter help)
380x1
352x2

Cambered Squat Bar Goodmornings
200x8
230x8
240x8
270x8
300x8

Seated Cable Rows (straps)
215x12
245x12
275x12
305x11 PR+5lbs

Comments: Didn’t feel so hot and I don’t mean just the incredible soreness in my arms and back lingering on from events on Sunday. Still having some stress, eye twitch still there a little. Felt like I had a
mild cold but pressed. As I’ve mentioned before several times, I despise front squats. Doing them regular style? No real improvement. Use a harness? Torn oblique. I’m honestly giving them another shot at the urging of Jenkins and doing them to a box with straps. I still hate them with the intensity of 10,000 burning suns. My goal was to do 375lbs as I had plugged that in as the weight to base my speed day
stuff. I’ve only done them to a box twice and one of those times was with the harness. It felt heavy all night leading up to the goal weight. First attempt with it I got stapled. My training partners said the negative looked perfect haha. At this point, my right shin was really sore. The pain was very similar to when I had Osgood–Schlatters. I decided to switch out of my wrestling shoes and wear my work shoes. That seemed to make things feel better. Next time I’ll do these with oly shoes. I got mad and had a go at it. A little trouble at the bottom but it flew up but I knew it wasn’t all me. One of my side spotters had given a nudge at the bottom. I had to decide if I wanted to “count” it and do my down set or try again. I decided to try again with more weight. I got angry, slapped my face and just moved it. Really tough but I got it. Banged into the j-hooks on the one side haha. I wasn’t paying attention when it came time for the
down set and I accidentally had 10lbs extra on the bar so that was a tough fought double. The plan after that was sets of eight on snatch grip deadlifts but I changed my mind to csb gm’s. See, I had been hoping to use the thick squat bar for a deadlift variation to give a contrast to the whippy deadlift bar. Didn’t work out so I’m going to make snatch grip deads a ME variation instead. That’s where csb gm’s come in as I’m not using that bar for squats. These went well, went real deep on them too. I screwed up my math on the one set so I practically did the same weight for two sets. No biggie. Rows reactivated the soreness in my arms. I can’t wait until my arms are used to event training again. Didn’t have time to stretch.

December 14, 2011 - Extra Workout

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Made sure I got this workout in so I could help the recovery process. Bands were tough to do and were quite dead.

December 15, 2011 - ME UB

Dynamic Warm-ups

Close Grip Barbell 4-Board Presses
45x10
95x5
135x3
185x3
225x3
255x3
285x1
315x1
345x1
375x1
405x1 PR+10lbs
420x1 PR+25lbs
435x0
365x1 (misload)
380x3

Swiss Bar Incline Bench Presses
130x5
160x5
190x5
220x5
250x1 (suck)

Seated Overhead Cable Triceps
70x12
85x12
100x12
115x11 PR+5lbs

34 Minutes of Stretching

Comments: Felt a lot like Tuesday and I wasn’t sure how I’d hold up. Board pressing can always be odd, especially the 4-board/5-board region. Really happy to hit over 405lbs on this finally. Had a bit of an issue on my down set as I put a 25lbs plate on one side and a 10lbs plate on the other. Stupid. Rested a bit and hit a triple. Incline was another story. I really suck at it and more so when it is after heavy stuff. I need to get used to that. I’ll make smaller jumps in weight next time and aim for a lighter weight until I get used to this. Perhaps that will work better. Triceps felt strong on cables. The chain tore a bit of the preacher curl bench on the set with 100lbs so I put an extra shirt over it to keep that from happening again. Stretching felt good.

December 06, 2011 - December 10, 2012

2011-12-10T21:34:00.001-05:00

I think the following conversation with my dad sums up the week-

"I think doing heavy deadlifts and heavy squats every week is too much for me."
"You think?"

Very busy this week, didn't have time to post updates. After my workout on Tuesday, I decided to go back to what I was doing as far as doing three exercises a day, deadlifts two weeks on and one week squats. Going to do the same with overhead doing overhead two weeks then bench for one. Also doing ME LB, ME UB and DE LB again. Some tweaks to that as well but I need to do some more work on it to get it solidified. On to this week.

December 06, 2011 – Deadlift

Dynamic Warm-ups

Reverse Band Deadlifts w/IW#4's
No Bands
135x5
Add Bands (-100lbs)
245x5
295x3
335x3
385x3
425x3
475x3
515x1
565x1
605x1
Added Straps
655x1
690x0
690x0

Comments: So much suck. My eye wouldn't stop twitching and I never felt good. Best pull of the night was the 605lbs double overhand so I thought I was finally getting it back. Nope. Just called it here and contemplated my next move.

December 08, 2011 - ME UB

Dynamic Warm-ups

Swiss Bar Strict Presses w/ IW#2's
No Bands
45x10
75x5
105x3
Add Bands (+100lbs)
35x3
65x3
95x1
125x1
145x1
165x1
180x0
180x0
140x4

Swiss Bar Floor Presses
210x8
240x8
270x8
310x7 PR+5lbs & 2 reps

Seated Overhead Cable Triceps
65x12
80x12
95x12
110x12 PR+5 reps

36 Minutes of Stretching

Comments: Went late to do this workout as I had done some thinking on what to do. Gym work is gym work, event work is event work. Never tried strict pressing bands (at least standing that is). The bands are very unforgiving. Very tough. I guess I was a bit too ambitious this workout. Made up for it on swiss bar floor presses. My triceps are getting stronger.

December 09, 2011 - DE LB

Dynamic Warm-ups

18” Box Front Squats w/IW#3's
No Bands
45x10
95x2
Add Bands (+95lbs)
45x2
125x2
165x2
195x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Hammer Strength Uni-Lateral Leg Presses
445x12
495x12
545x12
605x10 PR+10lbs

Modified Glute Ham Raises
bw+10x12
bw+30x12
bw+50x12
bw+70x12 PR+2 reps

42 Minutes of Stretching

Comments: Finally broke down and decided to do front box squats as a lift. I still hate them with the intensity of a thousand suns. Changed thins up by going 10x2 instead of 8x3. Front squatting was awkward but I'm getting used to it. When it came time for leg pressing, my legs were quite sore. Walking took some concentration after a few sets. I really struggled with the last set. I thought I was tired and just drained but it turned out I was using 20lbs more than I had thought I was using. So win I guess. Finished up with glute hams and a lot of stretching.

December 10, 2011 - Extra Workout

Walking - 31 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Really nice outside today for walking. Definitely helped get rid of some of the soreness in my lower body. Had to do band stuff later in the day as the basement was being painted, again. Tomorrow I'm doing events in VA.

December 05, 2011 - Extra Workout

2011-12-05T19:03:00.000-05:00

So much for making food and sleep a priority. I was up past 12 transcribing audio and couldn''t finish breakfast. Also have a bit of an eye twitch going on with my right eye. I don't feel stressed so not sure what gives.

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Good, relaxing walk. Band stuff felt good too. I'm contemplating making adjustments to training (like dropping an exercise) or making my press day similar to my squat day in that it is more focused on 5rm (or 3rm) as opposed to 1rm. My head might be clearer in the morning. I will be returning to event training this Sunday, heading down to VA to hit stuff with the Edge 2.0 crew.

December 03, 2011 - Extra Workout & December 04, 2011

2011-12-04T18:37:00.000-05:00

I tend to lose track of time when I'm editing.

December 03, 2011 - Extra Workout

Walking - 32.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Typical easy stuff. Still felt beat up from the day before, possibly the rest of the week as well.

December 04, 2011

Walking - 32 minutes

Comments: Had plans but they fell threw. I might just have to event training in Virginia as not much is happening up here, at least in an organized sense. I think my original goal of events this weekend didn't include me making a change to my training. Possibly this coming week will be enough time to adjust. A possibility is to go back to three exercises a session instead of four. We'll see.

December 01, 2011 - Press & December 02, 2011 - Squat

2011-12-03T14:00:00.002-05:00

Oof, after the high that was Tuesday's workout, things went downhill. Mountains of paper work at my job and no where near enough sleep. I have to remember that these changes to my workout (and work) are going to be harder on my body then my previous setup and I need to make food and rest a top priority (more so than before).

December 01, 2011 - Press

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
105x3
135x3
165x3
195x1
225x1
250x1
270x1
290x0
290x0

Close Grip Barbell Bench Presses w/Slingshot
265x5
295x5
325x5
355x5
385x5 PR+10lbs

Neutral Grip Incline Dumbbell Bench Presses
55'sx12
70'sx12
85'sx12
100'sx11

Seated Overhead Cable Triceps
65x12
80x12
95x12
110x7

34 Minutes of Stretching

Comments: The one good thing with this workout was that I could wear my Oly shoes without pain. I felt good in warm-ups but it felt heavy as soon as I started putting on the weight. Never a good sign. I'd like to think that the time off due to last week and the lack of sleep contributed to that. Still hit over my bodyweight. Went to bold on the last single and paid for it. I gave it another go but it wasn't as close as the first attempt. Next time I guess. Lack of energy plagued this workout. Really had to fight to get the reps in on slingshot benching. Improved the reps on incline from last time, so close on the last rep. Same reps as last time on triceps but I think I was closer to getting eight reps on the last set than last time. Perhaps I will be more energetic next week for this workout.

December 02, 2011 - Squat

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/Chains
No Chains
65x10
Add Chains (+111lbs)
65x5
115x5
155x5
205x5
245x5
295x5
335x5
385x5

Hammer Strength Uni-Lateral Leg Presses
455x12
505x12
545x12
595x11 PR+30lbs

Modified Glute Ham Raises
bw+10x12
bw+30x12
bw+50x12
bw+70x10 PR+5lbs

Hammer Strength Iso-Lateral Kneeling Leg Curls
79x12/12
89x12/12
99x12/12
109x12/12 PR+2/2 reps

45 Minutes of Stretching

Comments: I have forgotten how rough chains can be on squats. With overhead and deadlift, they are deloaded at the start whereas with squats (and bench) it's right there from the get go. Hard fought stuff but I got what I wanted. Shins were super sore after these sets from walking out the chain weight (full weight at the top as they were slightly off the ground). My sore shins made it tough to get in the leg press haha. This different leg press just kills my legs. I haven't had my quads fail on me in a while (talking years) and it happened on the last rep of the last set. This is a good leg pres. Beat up my hamstrings and did a ton of stretching. Really looking forward to a day off to rest and sleep.

November 29, 2011 – Deadlift

2011-11-30T17:06:00.000-05:00

Been very busy at work and not getting as much sleep as I want this week so far. I guess this makes up for sleeping like 13 hours every day on vacation. Toenail came off finally so I can walk around without pain.

Dynamic Warm-ups

15" Block Pulls w/ IW#3's dbl
No Bands
135x5
225x5
Add Bands (+145lbs)
135x3
185x3
225x3
275x3
315x3
365x1
405x1
455x1
Added Straps
495x1
545x1
585x1
610x0
515x4

Sumo Stiff-legged Deadlifts
315x5
345x5
375x5
405x5
435x5 PR+10lbs
465x5 PR+40lbs

Seated Cable Rows (straps)
210x12
240x12
270x12
300x12 PR+5lbs

Cable Pulldowns (straps)
150x12
180x12
210x12
240x8 PR+1 rep

31 Minutes of Stretching

Comments: Late night, even though I started lifting fairly early. Setting up the bands is a pain without a platform but whatever, it works. Grip felt good today. I wasn't sure what to expect as I haven't pulled on blocks against the bands. My goal was set low at 545lbs but that went up well. I got really psyched and got 585lbs with only a bit of bump-bump at lockout. 610lbs was just too much today. Really worked on the down set. Grip held in like a champ on sumo sldls. Really surprised I did 465lbs double overhand. Everything was tight by the time I got to rows. I felt better as the sets went on though. Pulldowns are still an issue. Back is just so dead by this point. Really wanted more reps on the last set but couldn't count the last two. Just got to keep pushing. I really feel that these changes are going to do wonders for me.

November 27, 2011 - Extra Workout

2011-11-27T18:25:00.000-05:00

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Good sleep, felt rested. Spent most of today catching up and editing.

November 23, 2011 – Deadlift

2011-11-27T12:53:00.001-05:00

Got back late last night from Virginia, left Thursday morning. Felt good to get some sleep in my own comfy bed. Pretty much just food and hiking there. Monday I went to my chiro session and then Tuesday a deep tissue massage. I had been putting it off for a while as she was scheduled for rotary cuff surgery in January. I figured I'd wait until she was better as the time I went with someone else, I feel asleep it was so light. I had my own issues as I ruptured my hamstring in early January, then the torn oblique in late June and chiro sessions so this was the first time I had an opening. A lot of tightness in my shoulders and neck on the one side. She recommended I use a taller pillow to support my head. Any way, this left me with a perfect opportunity to be relaxed and to have another go at a new deadlift max on Wednesday. Everything lined up so I went for it.

Dynamic Warm-ups

Deadlifts
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
590x1
645x1 PR+10lbs
585x3 PR+20lbs

Wide Grip Romanian Deadlifts
335x8
365x8
395x8
425x8 PR+20lbs

Seated Cable Rows (straps)
205x12
235x12
265x12
295x12 PR+5lbs

Cable Pulldowns (straps)
150x12
180x12
210x12
240x7

34 Minutes of Stretching

Comments: Having spent eight days analyzing the last session, I had my thoughts together. The plan was to do the same weights to warm-up but aim for 640lbs. I also made the choice to put on my hard belt on sooner. It's kind of something I've been learning from my overhead pressing in that I need to do a few sets with it so I don't screw up my form. I can get away with anything when it comes to squats though. Last time I only did one single with the hard belt before going for my max. I belted up for 545lbs to get in the extra practice. I had it too tight last time which screwed me up big time. I will say I was a tad nervous as I wasn't feeling as good as last week. I just told myself that didn't mean anything, what mattered was results. I was going to do 640lbs for my last single but someone else needed the 2.5lbs plates (they were going for their opener) so I figured why not and made it 645lbs. I got as amped as I could and pulled. As it started moving, I had no doubt I was finishing the lift. Felt good to hit this weight after last week's mistakes and learn from them. I went a little heavier on the down set as it was easier to just go with 6 plates a side then go down in weight. Hit that for a tough triple to better my PR by 20lbs. Really pleased with how that went. The rest of the workout was just gravy at that point. Hit PR's on wide grip rdls and cable rows. Pulldowns were really tough. Last week I wasn't as fatigued by the time I did them so that could explain that. Tried to get eight reps on the last set but no good. I may switch to a different machine as this exercise is a bit rough on my shoulders. We will see. Ate some homemade deer bologna and went home to stretch.

November 20, 2011 - Extra Workout

2011-11-20T19:43:00.000-05:00

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Typical easy stuff. Can't make definite plans for Wednesday as the after work class thing could require me to take that night off as well since Monday night's session was canceled due to upcoming weather. Whatever. If it does turn out to be okay to lift, my plan is to make up for the deadlift session last week. I have a solid backup idea in place now in the event I do miss a PR attempt like with the deadlift and log push press. I will not go for a down set and just go on to the next exercise. Should be nice and relaxed (besides work) for vacation as I have a chiro session tomorrow and a deep tissue massage (which I've been putting off since last Christmas) on Tuesday.

Update: November 15, 2011 - November 19, 2011

2011-11-19T20:14:00.002-05:00

"I have a belly full of white dog crap and you lay this sh*t on me?"

Lot's to update. Been very busy and this past week has been kind of rough.

So first the bad. I wore a "boot" on my foot for a day but decided against it since it would raise my hip on one side too much. The hematoma has been bleeding out since then so lots of bloody socks. Wednesday was definitely the worst. Didn't help that I had a ton of work plus the night class has increased the work load with this final project.

Anyway, on to training stuff. I've finally had enough time to digest all of the suggestions from friends and training partners and I've finally got it in order. This is it:

Tuesday – Deadlift Training
Main Lifts - Max Single followed by 90% heavy set
Week 1 – A type of Deadlift with bands or chains
Week 2 – A type of Deadlift (3" or 6" block)
Week 3 – A type of Block Pull with bands or chains
Supplementary Lifts - 4-5x5-8
Week 1 – Wide Grip Romanian Deadlift
Week 2 – Louie Deadlift
Week 3 – Snatch Grip Deadlift
Accessory Lifts
Seated Cable Rows – 4×8-12
Cable Pulldowns – 4×8-12

Thursday – Press Training
Main Lifts - Max Single followed by 90% heavy set
Week 1 – A type of Strict Press w/ Chains
Week 2 – A type of Strict Press
Week 3 – A type of Strict Press w/ Bands
Supplementary Lifts - 4-5x5-8
Week 1 – Close Grip Barbell Bench Presses
Week 2 – Close Grip Barbell Bench Presses w/ Slingshot
Week 3 – Swiss Bar Floor Presses
Accessory Lifts
Neutral Grip Incline Dumbbell Bench Presses – 4x8-12
Seated Overhead Cable Triceps – 4x8-12

Friday – Squat
Main Lifts
Week 1 – A type of Box Squat
Week 2 – A type of Box Squat w/ Chains
Week 3 – A type of Box Squat w/ Bands
Accessory Lifts
Hammer Strength Uni-Lateral Leg Presses - 4x8-12
Modified Glute Ham Raises – 4×8-12
Hammer Strength Iso-Lateral Kneeling Leg Curls – 4x8-12

Sunday or Saturday – Events
Whatever, usually 3-5 exercises

This is the rotation for the deadlift, press and (box) squat:

RDL1) 15” Block Pull
RDL2) 12” Block Pull
RDL3) Deadlift

BDL1) 15” Block Pull w/ IW#3’s dbl
BDL2) Reverse Band 15” Block Pull w/ LB dbl
BDL3) 15” Block Pull w/ 140lbs of Chain

ADL1) Reverse Band Deadlift w/ IW#4’s
ADL2) Deadlift w/ IW#2’s dbl
ADL3) Deadlift w/ 105lbs of Chain

CP1) Axle Strict Press w/ 116lbs of Chains
CP2) 12” Log Strict Press w/ 116lbs of Chains
CP3) Barbell Strict Press w/ 116lbs of Chain

SP1) Barbell Strict Press
SP2) Axle Strict Press
SP3) 12” Log Strict Press

BP1) Axle Strict Press w/ IW#2’s
BP2) 12” Log Strict Press w/ IW#2’s
BP3) Barbell Strict Press w/ IW#2’s

RSQ1) 18” Box Front Squat
RSQ2) 18” SSB Box Squat
RSQ3) 18” CSB Box Squat

CSQ1) 18” SSB Box Squat w/ 111lbs of Chain
CSQ2) 18” CSB Box Squat w/ 146lbs of Chain
CSQ3) 18” Box Front Squat w/ 76lbs of Chain

BSQ1) 18” CSB Box Squat w/ LB’s dbl
BSQ2) 18” Box Front Squat w/ IW#3’s
BSQ3) 18” SSB Box Squat w/ IW#4’s

I'm borrowing heavily from ideas from Brian Shaw. The biggest changes have to be to what used to be ME LB and DE LB. Increasing the focus on deadlifting and back strength. Not much changing to pressing day. Squat day will be more rep work, lots of focus on building up the legs and going for 5rm on a different box squat each time.

November 15, 2011 – Deadlift

Dynamic Warm-ups

Deadlifts
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
590x1
650x0
640x0

Seated Cable Rows (straps)
200x12
230x12
260x12
290x12 PR+5lbs

Cable Pulldowns (straps)
145x12
175x12
205x12
235x12

Comments: This workout did not go as planned. I felt good on my singles, pulled 545lbs double overhand with just a soft belt. Just totally blew it on 650lbs. It stopped right below my knees. Close but not there. Really messed up the rest of my workout. I tried 640lbs after that ( I really wanted a PR) and it did get higher but still no good. Too much wasted on the previous pull. I was really pissed as if I had stayed smart and gone with 640lbs for my max, I would have gotten it. I was really in a funk and wasn't sure if I was going to finish the workout or not. I finally convinced myself to at least do the back work and then call it a day. Rows went well and pulldowns were a bit awkward. I haven't done them in so long and never really with a straight bar. I was still trying to figure out my training at this point.

November 16, 2011 - Extra Workout

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Forgot to take my meds, made for an incredibly crappy day. Felt dizzy all day. Couldn't walk so just band stuff.

November 17, 2011 - Press

Dynamic Warm-ups

Axle Strict Presses w/ Chains
No Chains
75x5
Add Chains (+28lbs)
75x5
Add Chains (+50lbs)
75x3
Add Chains (+72lbs)
75x3
Add Chains (+94lbs)
75x3
Add Chains (+116lbs)
75x3
100x3
120x1
140x1
160x1
180x1
200x1 PR+5lbs
169x3 PR+5lbs&1 rep

Close Grip Barbell Bench Presses
210x8
240x8
270x8
300x8 PR+3 reps

Neutral Grip Incline Dumbbell Bench Presses
55'sx12
70'sx12
85'sx12
100'sx9

Seated Overhead Cable Triceps
65x12
80x12
95x12
110x7 PR+5lbs

30 Minutes of Stretching

Comments: I meant to get to this workout as soon as I got out of work but I was deep in the paralysis by analysis thought spiral and finally snapped out of it (got it together) and got to the gym late. Really hurt wearing the Oly shoes. The power rack was in use so I had to press from the squat rack, literally have to do a bit of a squat to get the weight off the pins. Despite that, didn't feel too bad. I got out of position on my attempt at 180lbs and it made for a very tough lift the whole way. I made sure everything was right for 200lbs and got it convincingly. Also did well on the down set. Benching went swimmingly as well. Incline db pressing started well but I was just done for the last set. Got to keep pushing and pressing. Triceps also suffered but that was to be expected since the last time I did them was on Saturday and that was when they were fresh. Still did good work on them. Good day

November 18, 2011 - Squat

Dynamic Warm-ups

18” Box Front Squats
45x10
95x5
135x5
185x5
225x5
275x5
315x5

Hammer Strength Uni-Lateral Leg Presses
335x12
375x12
515x12
565x12

Modified Glute Ham Raises
bw+5x12
bw+25x12
bw+45x12
bw+65x12 PR+2 reps

Hammer Strength Iso-Lateral Kneeling Leg Curls
79x12/12
89x12/12
99x12/12
109x10/10

43 Minutes of Stretching

Comments: This workout was going to be the biggest change to my usual routine. Despite my hatred of front squats, I decided to give it my best and make it work. Jenkins suggested I do them with straps and it makes quite a difference. I am able to keep my arms up and keep the bar in perfect position the whole set. These were tough, good first session. I've never used this kind of leg press before so I started really light to get a feel for it. After two sets, I ramped up the weight a lot and boy did it get tougher. This is a much better leg press than the one I was using at the Y. Modified ghrs felt good. I wasn't sure what to do to finish off the workout but luckily the hs leg curl thing could hold enough weight so I did that. Lots of stretching after this workout.

November 19, 2011

Raking - 25 minutes

Walking - 31 minutes

Comments: Toe is still a pain but I was able to go for a walk today with no issues. Did some raking before hand to warm up a bit. No real workouts planned until 11/29 since I'll be away for Thanksgiving. I may lift Wednesday and might try for a deadlift PR again. Who knows.

November 13, 2011 - Extra Workout

2011-11-13T22:31:00.000-05:00

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Didn't really do much of anything today. I think I have most of my changes for my workout in place but won't know for sure until I finish this week of training. I'll be making the changes as I go. Have a place to set up the bands so I did band stuff. Went to a doctor about the toe. No broken bones just a painful hematoma. They drilled some holes in the nail to relieve the pressure. Feels a bit better.

November 12, 2011 - DE LB

2011-11-13T13:31:00.001-05:00

Besides Tuesday's workout and most of Friday and Saturday, this week has sucked. Wednesday was definitely the start of it but missing 310lbs four times on log push pressing on Thursday tipped it over (didn't help that I then got only a single with 261lbs and felt a sharp pain in my chest on the left side). I asked for advice and got some (as well as a healthy dose of criticism) so I've been in the pondering mode since. Going to be spending some time sorting out everything but I'm at least headed in the right direction. Training this week might have to be altered as a rouge 75lbs plate waffled on my left foot. I doubt anything is broken but the swelling is painful.

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/IW#4’s clinched
No Bands
60x10
105x3
155x3
Add Bands (+145lbs)
60x3
105x3
155x3
205x3
240x3
280x3
280x3
280x3
280x3
280x3
280x3
280x3
280x3

High Heel Leg Presses
580x12
670x12
760x12
850x12 PR+2 reps

Roman Chair Back Extensions
100x12
130x12
160x12
190x12 PR+2 reps

Bent Over Rear Delt Dumbbell Raises
50'sx12
65'sx12
80'sx12
95'sx12 PR+2.5lbs

Seated Overhead Cable Triceps
45x12
60x12
75x12
90x12 PR+10lbs
105x12 PR+25lbs

25 Minutes of Stretching

Comments: As I mentioned earlier, I've been deep in thought over what changes I need to make to my training in regards to overhead (push pressing) and some of that advice suggested changes to lower body training as well. Mild case of paralysis by analysis set in which made for a late workout and a late start. I eventually shook that off and went with my planned workout of ssb box squats. These felt really good and that was surprising as I haven't used this band tension for them and I'm only 8lbs off of my "heavy" week on my "easy" week with this band tension. I got stuck in a thought rut after I was done but eventually decided to continue as planned with a minor modification. I'd do leg press for 4x12 instead of waved weight of 3x10, 4x8 and 5x5 like I have been doing. Then the 75lbs plate squashed my left foot. The amount of suck was indescribable. This happened to my right foot last year but this one hurt more. Well, on with the workout. No burning pain in my right quad this time so I think it is getting better, what ever it was. Roman chair work was a disappointment. I threw up in my mouth after the last set. Got to find a replacement lift, these upset my stomach too much. Perhaps a ssb or csb goodmorning? After my stomach settled a little, went on to do upper back dumbbell stuff. These went well. I decided afterwards to do overhead seated cable triceps to make up for no finishing my Thursday workout (I left in disgust after the log push press failure). Hit a big PR on these. Guess my triceps are getting their crap together finally. Not much stretching for this one.

November 09, 2011

2011-11-10T07:18:00.000-05:00

Walking - 33 minutes

Comments: Yesterday was annoying, hopefully today is better. Made myself go for a walk after class to relax. Noticed just how exhausted and wrecked my legs were.

November 08, 2011 – ME LB

2011-11-09T16:53:00.001-05:00

Stress is a pain. Caused me to have restless night on Monday and somehow did something to my neck in the process. And the stress was unjustified. Thankfully only minimal eye twitching. Had a bone-breaking sounding pop when I went for my chiro adjustment. Neck is feeling better but not 100%. The lab at school was closed last night due to no lab monitors so not going to get a chance to walk tonight as I got stuff to do (that should’ve been done yesterday). Appetite has been up lately (also added another shake at night) but weight is still down.

Dynamic Warm-ups

18” Cambered Squat Bar Box Squats
60x10
110x5
150x5
200x3
240x3
290x3
330x3
375x1
415x1
455x1
495x1
525x1 PR+10lbs
555x1 PR+40lbs
500x3

Romanian Deadlifts
345x4 (lost count)
375x5
405x5
435x5
465x5
495x3

Modified Glute Ham Raises
bw+5x12
bw+25x12
bw+45x12
bw+65x10 PR+5lbs

Seated Cable Rows (straps)
195x12
225x12
255x12
285x12 PR+5lbs

34 Minutes of Stretching

Comments: Lifting didn’t bother my neck. I never feel comfortable with the csb but I figure I should use it since it is tough. I had a little scare when my right hamstring felt tight, similar to the feeling (but nowhere as bad) when my left hamstring went pop in January. So I was very cautious and tried to stretch it and adjust my foot placement, etc. Despite that, I made a 40lbs PR. Rdls felt good but I’m definitely at the point where my grip (double overhand) is going to hold me back on these. I got to decide whether to bring out the straps on just the heaviest set or to use the alternated grip. Modified ghrs felt really, really good. Getting better at upper back work after heavy lower body stuff.

November 06, 2011

2011-11-06T16:33:00.001-05:00

No band stuff again, basement still getting fixed up with coats of paint. I'm noticing that stretching times have increased a lot this week and I believe it may have to do with the increased amount of work I'm doing each workout and also do to the decrease in workout frequency. Just something I need to keep my eye on is all.

Walking - 30.5 minutes

Comments: Good, relaxing day. Most of the aches and soreness from yesterday are back down to minimal irritation levels. This will be an interesting week.

November 05, 2011 - DE LB

2011-11-06T10:29:00.001-05:00

Well, I definitely think that I needed the rest as my shoulder felt better the next day. Also, I ate a pot roast the size of a football which I don't think I've ever done on a day I did nothing. Also got some deadlift advice from Brett, more or less upper back stuff and cues I'll need to remember when I pull.

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
135x3
185x3
225x3
265x3
305x3
342x3
342x3
342x3
342x3
342x3
342x3
342x3
342x3

High Heel Leg Presses
670x10
760x10
850x10 PR+20lbs

Roman Chair Back Extensions
100x12
130x12
160x12
190x10 PR+4 reps

Bent Over Rear Delt Dumbbell Raises
47.5'sx12
62.5'sx12
77.5'sx12
92.5'sx12

41 Minutes of Stretching

Comments: I did some raking before this workout. Felt good but then my lower back just tightened up after doing 225lbs. Made for a rough workout but I went onward. This is a tough weight for DE work. Left knee was achy so coupled with the sore back, I was very cautious of what I was doing. More so on the last set of leg presses as that burning feeling popped up in my right quad on the first two reps. I paused and rubbed the leg to make that feeling go away and continued the set with even more caution. If that feeling keeps surfacing, I may have to drop leg pressing from my routine. I hope it doesn't come to that though. Still getting used to roman chairs with heavy weights. I thought I'd be more acclimated to it but I guess it will take more sessions. I have to take longer breaks as these upset my stomach. Curse my sensitive digestive system. Dumbbells felt much better this time, matched my PR on these after so many weeks of building back up to it. Uncharted territory next time haha. Tons of stretching after this workout.

November 03, 2011 - ME UB & November 04, 2011

2011-11-04T18:19:00.001-04:00

Meant to lift today. Achy and not feeling the best. Could be stress and some extra rest will be good. Figure I'll stick to my plan of no event training until after Thanksgiving.

November 03, 2011 - ME UB

Dynamic Warm-ups

12" Log Strict Presses
90x5
120x3
150x3
180x3
205x1
225x1
245x1
265x1
280x1 PR+5lbs
290x1 PR+15lbs
261x2

Swiss Bar Floor Presses
185x5
215x5
245x5
275x5
305x5
335x4 PR+29lbs

Neutral Grip Incline Dumbbell Bench Presses
50'sx12
65'sx12
80'sx12
95'sx12 PR+5lbs
110'sx8

Seated Overhead Cable Triceps
50x12
65x12
80x12
95x8

42 Minutes of Stretching

Comments: I meant to get to this workout as soon as I got out of work but I forgot a change of clothes. My left shoulder was uncharacteristically achy and it bothered me the entire workout. I honestly wasn't expecting much. Log pressing was rough and it didn't look like I was going to get 265lbs, let alone a PR weight. Not sure what happened but 280lbs went up easier than 265lbs, so much so that I started laughing during the rep. 10lbs more and got it with a fight. My down set sucked as I got an easy first rep and then missed the second twice before getting it. Log pressing is weird. Nothing really to say on swiss bar floor presses other than my triceps were starting to get sore. I decided to go the dumbbell route for incline as it requires more balance, the groove isn't so fixed and I can bail from the lift easier. Even though the last set (wasn't planned) was two reps under my PR, these went better than my incline from last week. Not sure if my body is adapting or if it was just less volume this week. Then the triceps stuff. Other than the shoulder and some issues with the cable, these were good and hard. Lots of stretching.

November 04, 2011

Walking - 32 minutes

Comments: I like walking while it is cool outside. Refreshing and relaxing. My knees were feeling achy all day but they feel better after a good walk.

November 02, 2011

2011-11-03T07:01:00.000-04:00

Walking - 32 minutes

Comments: Just walking, had to take apart the power rack in the basement so the ceiling could get painted so no place to setup the bands. Made sure I got in a walk today to help my lower back recover after that heavy day.

November 01, 2011 – ME LB

2011-11-02T12:09:00.000-04:00

Late lifting yesterday. Working on editing project after work so got to Max Fitness an hour later than planned. I’m noticing that I tend to have red dots on my face and throat after these heavy ME LB days.

Dynamic Warm-ups

18” Block Pulls
135x5
225x5
275x3
315x3
365x3
405x3
455x3
495x1
545x1
Add Straps
595x1
645x1
700x1 PR+25lbs
630x4 PR+22lbs

Snatch Grip Deadlifts (straps)
315x8
345x8
375x8
405x8

Modified Glute Ham Raises
bwx12
bw+20x12
bw+40x12
bw+60x12 PR+2 reps

Cable Rows (straps)
190x12
220x12
250x12
280x12 PR+10lbs

38 Minutes of Stretching

Comments: As I said, I got there late, most people were already half through their workouts. 18” pulls so I tested out my new blocks. They work great. I was stupid and tried for 595lbs DOH and did manage to break it off the blocks a bit. Even though I said I’d be sticking to my small jump plan (which I disregarded last week with the chain pulls), I ignored it. I wanted 700lbs bad and that is how I got it. Big ol’ ramp up the legs. I hope to get it cleaner in the future. I was getting pretty tired on snatch grip pulls and the crappy bar wasn’t making it any easier. Had to rush modified glute ham raises and rows (more so on rows). Didn’t seem to mess with the ghrs much but rows were really tough.

October 30, 2011 - Extra Workout

2011-10-30T18:53:00.001-04:00

Walking - 31.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Easy stuff. Moved some fallen branches and made some new blocks for deadlifting. Probably just walk tomorrow and no band stuff.

October 29, 2011 - DE LB

2011-10-30T11:40:00.001-04:00

Got quite a bit of snow, almost blizzard conditions. A lot of it melted in the evening but quite a few branches and some trees fell due to how heavy the snow was. Luckily, our house had no issues. Seen just about every season this October.

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
135x3
185x3
225x3
275x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3

High Heel Leg Presses
560x5
650x5
740x5
830x5
920x5 PR+20lbs
1010x5 PR+110lbs

Roman Chair Back Extensions
90x12
120x12
150x12
180x12 PR+2 reps

Bent Over Rear Delt Dumbbell Raises
47.5'sx12
62.5'sx12
77.5'sx12
92.5'sx10

35 Minutes of Stretching

Comments: Odd lifting this workout. I took things slow and lazy. Box squats felt better than last time. Leg press I went for broke and had bit of scare on the set with 1010lbs. My right quad started to feel like it was burning on the last rep. Not sure what that was about but I kept an eye on it the rest of the workout. Haven't done roman chair stuff since I was doing rehab and nothing heavy so this was a wake up call on the last two sets. I should get better with these once I've done a few more workouts. The plan was to do abs but I was feeling a slight sharp pain in the left side of my abs and thought better of it and went with upper back dumbbell stuff. These go done when I take a break from them so these were really tough. I also determined that overhead seated cable triceps will be my extension based triceps lift.

October 27, 2011 - ME UB & October 28, 2011 - Extra Workout

2011-10-29T11:29:00.000-04:00

Well, doesn't look like event training this weekend. We got snow.

October 27, 2011 - ME UB

Dynamic Warm-ups

Barbell Strict Press w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x5
Add Chains (+72lbs)
45x3
Add Chains (+94lbs)
45x3
Add Chains (+116lbs)
45x3
70x3
95x3
120x1
140x1
160x1
180x1
200x1 PR+10lbs
169x2

Close Grip Barbell Bench Presses w/ Slingshot
245x8
275x8
305x8
335x8
365x7 PR+2 reps

Swiss Bar Incline Bench Presses
120x12
150x12
180x11

Lying Cable Triceps
50x12
65x12
80x12
95x7

39 Minutes of Stretching

Comments: I wasn't feeling the best but the workout went fairly well. Did hit a 10lbs PR on barbell press with chains. I could not get a third rep on the down set though. I'm definitely used to doing slingshot presses again. Hit my planned weights fairly easy (some struggle with the last set) so I went for a big increase. Came close to getting all eight reps. My neck tightened up on that failed rep (just like on deadlift day) which sucked. Incline was just awful. I haven't done them after heavy pressing and I should have taken that into account and not base my numbers on my best. The fatigue was noticeable just unracking 120lbs. I had planned for four sets but after getting stapled going for a 12th rep with 180lbs, I stopped. Haven't had that happen in a long time. I may just do incline dumbbell pressing here next time. Triceps stuff took a bit of time to setup. I'm really weak at extension based triceps lifts and I tend to avoid them due to elbow problems in my family but I'm giving them a shot. Like incline pressing with the swiss bar, not satisfied with how these go with the rest of the workout. The weight keeps trying to pull me off the bench so my abs and legs have to flex hard to keep from sliding off the bench. Possibly going to use an overhead version next time.

October 28, 2011 - Extra Workout

Walking - 31.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Late night walking. Pitch black out at seven. This drastically changing weather is just messing with my allergies. First two band exercises were tough due to the workout the day before.

October 25, 2011 – ME LB

2011-10-26T16:55:00.000-04:00

I took off completely on Monday both to get my new training schedule solidified and to give my knee and neck another day to recover. I’d say I was successful at both as have my training ready and no issues with either pain. Could have just been one of those “wandering pains”. Now the new training schedule will be ME LB, ME UB, DE LB and Events. Four exercises per workout instead of three (events will be whatever). Only issue I can see starting this out this week is that I might not have a place to train events this weekend. Still early in the week so we will see.

Dynamic Warm-ups

Deadlifts w/ Chains
No Chains
135x5
185x5
Add Chains (+105lbs)
135x3
185x3
225x3
275x3
315x3
365x1
405x1
455x1
495x1
Add Straps
545x1 PR+30lbs
585x1 PR+70lbs
516x4 PR+53lbs

Louie Deadlifts
275x10
305x10
335x10
365x10 PR+2 reps
395x10 PR+5 reps

Modified Glute Ham Raises
bwx12
bw+20x12
bw+40x12
bw+60x10 PR+5lbs

Cable Rows (straps)
180x12
210x12
240x12
225x12
300x1
270x12

41 Minutes of Stretching

Comments: Even though my hamstrings still felt sore, they felt springy so I was thinking it would be good day for lifting. I decided to go with chain pulls instead of band pulls. A few reasons for that: 1) I think the bands work better for my speed work (at least pulling against them that is) 2) easier to set up and strip down, which makes it so other members at the gym can work in on the same bar and 3) I saw a picture of Brian Shaw doing them and it was pretty bad ass (haha). The last time I did these, it was one of my first workouts where I was back to 100% after the hamstring tendon rupture. Boy did I crush those PR’s. Did 495lbs double overhand, hit a big 1rm PR and then did a little over my previous 1rm for four reps. Kind of fun using close to my 1rm from last year with accommodating resistance. After that moved on to sumo stiff-legged pulls. I started low as last time I did decent reps on these, I was quite fatigued. I guess I’m getting better as I crushed my planned three sets. I went for more and that felt easier than the previous set but I threw my head back so hard on the first rep that my neck cramped right at the base of my skull. I sat a bit figured, why not and went for even more weight. This was a tough set but nowhere near as tough as I was expecting it to be. Did have a slow lockout on the last two reps. By this point my hands were sore (I do these all double overhand) and my hammies were swelled to the point that I felt like I was sitting down while standing. My plan had been to bent over rows next but there was no way that was happening so I decided to move on to modified glute hams so see if that would be enough rest. After the ghrs, I knew I wouldn’t be up for bent over rows with my usual weight so I figured I’d do cable rows instead. Still be able to hit the back but not have to rely on my lower back and hams to stay contracted. I haven’t used the cable row at Max Fitness so I had to play with it. I picked a good starting weight of 4 plates (I did record this set but it only showed the stack and my hands). Things went well until I did what I had thought was 270lbs (6 plates). It felt really easy and found out after the set that it was 225lbs (5 plates). Pissed about that so I tried to overcompensate by going for 300lbs which wasn’t going to happen. I got the weight right for the last set and did 270lbs. Really good workout and I was beat. Did a lot of stretching when I got home.

October 22, 2011 - DE LB & October 23, 2011 - Extra Workout

2011-10-23T20:21:00.001-04:00

Wasn't feeling so good yesterday. Felt dizzy and almost retched doing box squats. Not to mention that the knee and neck thing weren't better yet. Also I burned my right forearm a little making waffles. Regardless, I am still working on making adjustments to my training. Right now, it looks like I'll be doing a four-days-a-week split (including event training) with a ME LB and DE LB but only ME UB. I may be putting rows and back stuff on my LB days and doing four lifts a workout instead of three. Still ironing out the details but should have it figured out by tomorrow.

October 22, 2011 - DE LB

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
135x3
185x3
225x3
275x3
313x3
313x3
313x3
313x3
313x3
313x3
313x3
313x3

High Heel Leg Presses
590x8
680x8
770x8
860x8 PR+10lbs

Pulldown Abs
100x12
130x12
160x12
190x12 PR+5lbs

Comments: I waited until I didn't feel so dizzy and went to work. Squats felt awful at the start, almost lost my balance on the first working set. Really felt the scar tissue in my hamstring on those first few reps. Things got better (besides almost retching). I rested a bit after the squats to let my stomach settle and went on to leg press. These felt good despite the knee. I think this position keeps a lot of the stress off the knee. Abs ended up tougher than it should have been. On my set with 160lbs, an extra 10lbs hung on to the stack for the first nine reps, making it 170lbs. Didn't really have time to stretch.

October 23, 2011 - Extra Workout

Walking - 31 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Tweaks and what not are feeling a little better. My legs were incredibly sore at the start of the walk. Easy band stuff.

October 21, 2011 - Extra Workout

2011-10-21T23:00:00.000-04:00

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Right side of my neck was stiff and my left knee was bothering me. Must have done something to them yesterday. Quite cool outside for walking. Actually had a lot of work today so band stuff was a little tiring. I may be making some changes to my upper body training per the suggestions of Mike Jenkins. Need to think on it a bit as it could be a big change. Looking forward to sleeping in tomorrow.

October 20, 2011 - ME UB

2011-10-21T06:58:00.000-04:00

Dynamic Warm-ups

Barbell Push Presses
45x10
95x5
135x3
165x3
195x3
225x3
245x1
265x1
285x1
305x1
325x1 PR+5lbs
335x0
293x3 PR+5lbs

Close Grip Barbell Bench Presses
195x10
225x10
255x10
285x10 PR+10lbs & 2 reps

Bent Over Barbell Rows (straps)
225x12
255x12
285x12
315x11 PR+5lbs

49 Minutes of Stretching

Comments: I went in to this workout with lowered expectations based on how the past two push press sessions have gone. I expected to get a small PR and that it would be hard fought. I was right. Just got to keep plugging away at the overhead lifts. Benching continues to improve a lot. My goal weight was just 255lbs but it went up way too easy and I might have had two more reps in the tank for 285lbs, which is 10lbs over my eight rep PR. I knew rows would be tough as everything had been heavy the previous workout with squats and wide grip rdls. Managed to eek out 11 reps on the last set. I should get all of them next time. Tons of stretching, probably due to not walking yesterday and from doing a lot work that night for a video project.

October 18, 2011 - ME LB

2011-10-20T07:13:00.000-04:00

Meant to post this sooner. Late night working out and I forgot my camera at the gym. Following day had to work late on a project.

Dynamic Warm-ups

18" Safety Squat Bar Box Squats
65x10
105x5
145x5
195x3
235x3
275x3
315x3
355x1
395x1
425x1
455x1
485x1 PR+5lbs
510x1 PR+30lbs
459x4

Wide Grip Romanian Deadlifts
345x5
375x5
405x5
435x5
465x5 PR+10lbs

Modified Glute Ham Raises
bw+10x12
bw+25x12
bw+40x12
bw+55x12 PR+3 reps

30 Minutes of Stretching

Comments: Wasn't feeling the best but it turned into a great workout. Very happy to get over 500lbs on ssb squats. Means I can up the band tension to the same level as my regular box squats on DE LB day. Grip gave out going for a fifth rep on the last set of wide grip rdls so I had to pull that rep from the floor. Hopefully my grip will continue to improve and I won't have to go to straps for those. After the heavy stuff, I was surprised to get all the reps on modified ghrs.

October 17, 2011 - DE UB

2011-10-18T07:04:00.002-04:00

Dynamic Warm-ups

12" Log Clean and Push Presses w/ IW#1's Clinched
No Bands
90x5
90x5
Add Bands (+55lbs)
90x3
120x3
150x3
183x3
183x3
183x3
183x3
183x3
183x3
183x3
183x3

Swiss Bar Incline Bench Presses
140x8
170x8
200x8
230x8 PR+5lbs

Bent Over Rear Delt Dumbbell Raises
45'sx12
60'sx12
75'sx12
90'sx12

36 Minutes of Stretching

Comments: Allergies were acting up a bit today so that was a bit of a pain. Wouldn't think that just 8lbs more on log would be so tough. Reminiscent of when I used a ton of band tension on these with the head rush I was getting. I felt a little off balance (or I was having issues with balance) on swiss bar but got rid of that issue by the time I went for the money set. Dumbbell stuff is still super tough. One more week and I'll be back to what I was using on this before the injury break. Stretching felt good.

October 16, 2011 - Extra Workout

2011-10-16T15:43:00.000-04:00

Walking - 30 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Feeling good, felt rested upon waking up this morning and I haven't felt like that in a few weeks. Did a decent amount of mowing before going for a brisk walk. Sunny out today, wouldn't know it is Autumn besides the Halloween decorations and leaves. No more paint smell in the basement.

October 15, 2011 - DE LB

2011-10-15T21:48:00.001-04:00

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x3
Add Bands (+95lbs)
60x3
105x3
155x3
205x3
248x3
288x3
288x3
288x3
288x3
288x3
288x3
288x3
288x3

High Heel Leg Presses
650x10
740x10
830x10 PR+40lbs

Pulldown Abs
95x12
125x12
155x12
185x12 PR+5lbs

35 Minutes of Stretching

Comments: Sleeping in felt good. I think doing DE LB on Saturdays (with a day break) was a good decision as I feel fresher when it comes to squats. The rows the day before were just taxing my back too much I think. Not as speedy as last week but doing good work. Felt I had a little more in the tank on leg presses. Finally making a PR on ab work again. Been a long time coming with that. Did a decent amount of stretching.

October 14, 2011 - Extra Workout

2011-10-14T19:55:00.000-04:00

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Back still sore, guess yesterday wouldn't have helped haha. Nice and cool outside, perfect walking weather. Power got knocked out in the basement so band stuff was done in darkness. I'm looking forward to resting this weekend.

October 13, 2011 - ME UB

2011-10-14T06:59:00.001-04:00

Been raining the past few days. Hopefully this doesn't lead to more flooding. Too much to do on Wednesday so no time to go for a walk or get an extra workout in.

Dynamic Warm-ups

Axle Strict Presses
75x5
105x3
135x3
165x3
195x1
220x1
240x1
260x1
275x1 PR+5lbs
280x1 PR+10lbs
252x3 PR+36lbs

Axle Close Grip Floor Presses
185x5
215x5
245x5
275x5
305x5
335x3

Bent Over Barbell Rows (straps)
220x12
250x12
280x12
310x12 PR+1 rep

31 Minutes of Stretching

Comments: My upper back was extremely sore from Tuesday's workout. I told myself to stick to the plan and go for a small increase. That seemed to pay off as I managed to tie my barbell PR on the axle and then obliterated my best triple PR. A lot of back bend on the that last rep, Mother Russia would be proud haha. Axle floor pressing was just to set up a baseline for future lifting. Triceps are sore even now. Despite soreness in my back, I got all the reps on rows. Did a decent amount of stretching.

October 11, 2011 - ME LB

2011-10-11T22:52:00.001-04:00

Back to normal sleeping cycle. My Shaw Strength Stone Sleeves arrived today. Also got a note of apology for the order taking so long, an autographed picture and a free shirt.

Dynamic Warm-ups

12" Block Pulls
135x5
185x5
225x5
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
590x1
650x0
640x1 PR+5lbs
576x3 PR+4lbs

Romanian Deadlifts
335x8
365x8
395x8
425x8

Modified Glute Ham Raises
bw+10x12
bw+25x12
bw+40x12
bw+55x9 PR+5lbs

41 Minutes of Stretching

Comments: Felt pretty good. Just like last week with reverse band pulls, I got excited and went for a big increase with much the same result. Pretty much exactly the same as managed to get 5lbs PR after missing my more ambitious 15lbs PR. Wouldn't think 10lbs would be that big a deal at this weight range. Managed to get a 4lbs PR on the triple for a down set. I got to stick to the plan and stop going big and missing. I need to remember that my rotation cycle is much shorter. It takes a lot out of me, even if I am still able to get it together to hit a small PR afterwards. Either way, I know I'm getting stronger. I see a +650lbs deadlift falling this year. Pretty beat going in to rdls but still hit all the planned reps. Almost lost my grip on the last rep of the last set. Finished up with modified ghrs and a lot of stretching.

October 10, 2011 - DE UB

2011-10-10T21:37:00.001-04:00

Today was a test of sorts. Tomorrow will be as well to see how this workout affects that one. As I predicted, it will be near impossible to secure one, let alone two, benches to elevate the log or axle for DE work. I used bumper plates this time. Not sure how well that will work for the axle. I will say the one good thing is that I won't have to worry about getting a spotter as the gym is full of people. I also checked the band tension for the monster mini bands and they come out to just a little over 70lbs. Would have liked it to be a little higher but it will have to do.

Dynamic Warm-ups

12" Log Clean and Push Presses w/ IW#1's Clinched
No Bands
90x5
90x5
Add Bands (+55lbs)
90x3
120x3
150x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3

Swiss Bar Incline Bench Presses
145x10
175x10
210x10 PR+15lbs

Bent Over Rear Delt Dumbbell Raises
42.5'sx12
57.5'sx12
72.5'sx12
87.5'sx12

26 Minutes of Stretching

Comments: Even though I had off today, I went around the same time I would get there if I had just gotten off from work to see what kind of crowd I would have to deal with on Mondays. Different setup for log pressing and other than worried on the first few sets of the log rolling off the bumper plates, it was very good. Incline swiss bar pressing felt really easy so I did like I did for floor presses and increased the final set weight by 5lbs over what I had planned. Worked out well. Upper back didn't feel super strong. Dumbbell stuff is just getting harder and harder. Surprisingly not a lot of stretching for today.

October 09, 2011 - Extra Workout

2011-10-09T18:01:00.000-04:00

I guess I'm going to take a break from event training until I get back from Thanksgiving break and continue to push the gym lifting.

Walking - 31 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Felt good, rested. Warmed up by doing a little lawn mowing.

October 08, 2011 - DE LB

2011-10-09T13:11:00.001-04:00

I didn't lift Friday as I only had 5 hours of sleep (being generous with that estimate) and I actually had work at work so I was beyond tired. Figured a day of rest would be better than trying to force a workout.

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x3
Add Bands (+95lbs)
60x3
105x3
155x3
205x3
240x3
276x3
276x3
276x3
276x3
276x3
276x3
276x3
276x3

High Heel Leg Presses
540x5
630x5
720x5
810x5
900x5 PR+40lbs

Pulldown Abs
90x12
120x12
150x12
180x12

33 Minutes of Stretching

Comments: Probably the latest I've ever gone to the gym. I didn't trust four college age teenagers on a double date in the house unsupervised. Had to work fast for this workout. This was the best squats have ever been for me, both speed and form wise. Felt good on the first work set (usually takes a few to get going). My quads were cramping a little just positioning myself in the leg press. I decided to up the weight I was going for on leg pressing by 20lbs. Good call on that. I felt good for a little more. Abs are definitely back at pre-injury strength. Did the stretching at home.

October 06, 2011 - ME UB

2011-10-06T22:40:00.001-04:00

Dynamic Warm-ups

12" Log Strict Presses w/ Chains
No Chains
90x5
Add Chains (+28lbs)
90x3
Add Chains (+50lbs)
90x3
Add Chains (+72lbs)
90x3
Add Chains (+94lbs)
90x3
Add Chains (+116lbs)
90x3
115x1
140x1
160x1
180x1
200x1 PR+10lbs
210x0
169x2

Swiss Bar Floor Presses
195x8
225x8
255x8
290x8

Bent Over Barbell Rows (straps)
220x12
250x12
280x12
310x11 PR+5lbs

29 Minutes of Stretching

Comments: Didn't feel too bad. Chiro session seemed to take the tension off my abs. Worked up to the planned weight for pressing but decided to try for more. Wasn't crushed by it but it wasn't going today. Mad I only got two reps on the down set. Should have been three but I lost my balance on the third rep. Swiss bar floor presses went well. I added a little to the last set as I knew I had set the bar too low for today but like the snatch grip deads from Tuesday, I wasn't sure I'd get all the reps with another set. Still went up pretty easy. Need more weight next time. Rows started off rough but got better. Just couldn't get that last rep though. Didn't need to do much stretching this time.

October 04, 2011 - ME LB & October 05, 2011

2011-10-05T22:17:00.000-04:00

Didn't feel so good this morning, retched up half a waffle. I'm going to assume that I ate too late the previous night and that the sawdust taste wasn't helping any. Temperature went back up, overcompensating for the drop the past few days. Hotter than it has been the past few weeks. Bands arrived, still no stone sleeves.

October 04, 2011 - ME LB

Dynamic Warm-ups

Reverse Band Deadlifts w/IW#4's
No Bands
135x5
Add Bands (-100lbs)
225x5
275x3
315x3
365x3
405x3
455x3
475x1
545x1
595x1
Added Straps
645x1
700x0
680x1 PR+5lbs
612x3 PR+4lbs

Snatch Grip Deadlifts (straps)
305x10
335x10
365x10

Modified Glute Ham Raises
bw+5x12
bw+20x12
bw+35x12
bw+50x12 PR+2 reps

31 Minutes of Stretching

Comments: My abs were kind of cramping before this workout began so I was a little nervous. But I felt strong. I messed up for my first single (it was supposed to be 495lbs) and managed to briefly lockout 595lbs double overhand. 645lbs went up quick and I got over confident and went for 700lbs. It was stupid but to my surprise it actually came up nicely but I couldn't get it above my knees. I was worried that I had blown the workout so to speak on that pull as I usually have nothing left after a failed deadlift. Glad I was wrong in this instance as I got 680lbs. My camera wasn't in the correct setting so this lift didn't get filmed. Figures. Glad to not be a matchstick puller now haha. High rep pulls on snatch grip was exhausting. I have more in the tank but I don't think I had another 30lbs jump in me. Finished up with modified glute hams and stretching.

October 05, 2011 - Extra Workout

Walking - 31 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Been a while since I've gone for a walk with the sun shining. Very sore in my mid back from all the pulls the day before. Still doing band stuff in the mind melting room, I mean freshly painted basement.

October 03, 2011 - Extra Workout

2011-10-03T21:55:00.000-04:00

Well, found out the flooding from a few weeks ago messed up whatever heats the house. Just now noticing it with the drastic drop in temperature. Oh goodie.

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Still raining off and on. Not as much as last time I went for a walk so no rainbow umbrella this time. Still had paint fume enhanced band work though.

October 02, 2011 - DE UB

2011-10-02T20:44:00.002-04:00

I had thought of doing events today but when I woke up at the time I needed to get there, I was just too tired and fell back to sleep. I'm conflicted about starting up event training again with how well my gym lifts are doing. I'm also having fun. I may have some issues with doing DE UB on Monday's since that is typically when the gym is the most crowded. I'm thinking about getting some new bands (monster minis) as I think the jump between IW#1's and IW#2's is a bit much.

Dynamic Warm-ups

12" Log Clean and Push Presses w/ IW#1's Clinched
No Bands
90x5
90x5
Add Bands (+55lbs)
90x3
115x3
140x3
168x3
168x3
168x3
168x3
168x3
168x3
168x3
168x3

Swiss Bar Incline Bench Presses
125x5
155x5
185x5
215x5
245x5 PR+20lbs

Bent Over Rear Delt Dumbbell Raises
40'sx12
55'sx12
70'sx12
85'sx12

34 Minutes of Stretching

Comments: Not too bad. Temperature literally dropped 20 degrees overnight. Log press felt pretty good, funny considering that this weight was close to my top percentage the last time I did them. Didn't feel super strong on incline pressing but still got what I was aiming for. Finished up with dumbbell crap (getting tough) and stretching.

October 01, 2011 - Extra Workout

2011-10-01T20:17:00.000-04:00

I may be doing events tomorrow. Got to check with some people. I realize that I will need to change my training schedule around a bit to be optimal for event training as the two main places I train do events on Sundays rather than Saturdays. The plan is to have Mon - DE UB, Tue - ME LB, Wed - Rest, Thu - ME UB, Fri - DE LB, Sat - Rest/Events, Sun - Events/Rest. This should work.

Walking - 31 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: It has been raining just about every day this week. Certainly not helping with the flooding issues in the rest of state. Today was no different but I had the time to mess around. Went walking with the biggest rainbow umbrella possible. Finished off the rest/extra day by doing my band stuff in the basement. The newly painted basement. Delicious paint fumes.

September 29, 2011 - ME UB & September 30, 2011 - DE LB

2011-10-01T12:35:00.000-04:00

Not dead, just haven't had time to post the past few days of training. Been busy and not getting as much sleep as I would've liked. As far as strongman training, I'm planning on returning to that next weekend and aiming for the Brute Strength Gym contest in mid February. It's a long way off but since I'll have to take a break for Thanksgiving, that should break up the training nicely.

September 29, 2011 - ME UB

Dynamic Warm-ups

Axle Push Presses
75x5
75x5
105x3
135x3
165x3
195x3
225x1
250x1
270x1
290x1
310x0
310x1 PR+5lbs
279x2 PR+4lbs

Close Grip Barbell Bench Presses w/ Slingshot
225x10
255x10
285x10
315x10

Bent Over Barbell Rows (straps)
215x12
245x12
275x12
305x12 PR+5lbs

37 Minutes of Stretching

Comments: Workout went ok. Axle push pressing was not easy. Had to get really pissed off to get 310lbs. A bit disappointed with getting only a double on the down set but it's improvement. Enough improvement to up the band tension for DE axle pressing. I think I've found a flaw in my current training routine. The weeks I'm scheduled to do heavy box squats is also the weeks I do heavy push pressing. The squats are sapping my leg drive I think. I noticed the past two times that I've hit big squat PR's and then had issues with leg drive and a slow lockout on push pressing two days later. Everything else is working so well right now that I think I'll just go with it. Hell it's making me use more upper body strength and triceps to get the weights. I got used to doing DE squats after doing heavy rows the previous day so perhaps I can adapt to this as well. The rest of the workout went swimmingly and added credence to my thoughts on the box squats/push press thing. Absolutely crushed cgbp with the slingshot. I felt good for a lot more. Rows also went well. Finished up with stretching.

September 30, 2011 - DE LB

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x3
Add Bands (+95lbs)
60x3
105x3
155x3
205x3
235x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3

High Heel Leg Presses
580x8
670x8
760x8
850x8

Pulldown Abs
85x12
115x12
145x12
175x12

Comments: I got to the gym really late this workout as I was working on a project. Despite feeling tired, the workout was a good one. I kept to doing 8x3 for DE squats, especially after Tuesday's workout. Started a little rough but my legs woke up and it became super easy. Leg pressing is finally getting tough. Technically no PR's on this but my last set was only 10lbs less than my 5rm so good progress here. Got all the reps on abs this time. I'll be back up to pre-injury weight on these next week. It's been taking a while to get the ab strength back. No time to stretch.

September 27, 2011 - ME LB

2011-09-28T07:11:00.000-04:00

Dynamic Warm-ups

18" Box Squats
55x10
105x5
145x5
195x3
235x3
285x3
325x3
375x1
415x1
455x1
495x1
525x1 PR+10lbs
550x1 PR+35lbs
570x1 PR+55lbs
513x3

Sumo Stiff-legged Deadlifts
275x5
305x5
335x5
365x5
395x5 PR+10lbs
425x5 PR+2 reps

Modified Glute Ham Raises
bw+5x12
bw+20x12
bw+35x12
bw+50x10 PR+2 reps

41 Minutes of Stretching

Comments: These Tuesday workouts seem to all be late ones these days haha. Really surprised myself on squats. I held my breath on 495lbs so that came up a bit harder than it should have. 525lbs was also kind of tough as I got pitched forward a little coming off the box so I wasn't sure if I would be getting more weight. Boy was I wrong. 550lbs went up easier than the previous set and figured I could get a little more. Even 570lbs wasn't too bad. Did not expect a 55lbs PR. Sumo stuff went well too. I felt like stopping after getting a small PR but figured this was my heavy part of the secondary exercise rotation so I went for more and surprisingly got that. I was pretty beat by the time I got to modified ghrs but still but the work in on them. Had to rush the last set (it was late). Lots of stretching.

September 26, 2011 - Extra Workout

2011-09-26T21:17:00.000-04:00

Turns out I was accidentally using a higher percentage on my barbell box squats than I was supposed to be. I'll adjust them accordingly after going for a new max tomorrow.

Walking - 31.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Walking definitely felt good today.

September 25, 2011 - DE UB

2011-09-25T21:53:00.000-04:00

Yet another Saturday where I've done literally nothing. While relaxing, I need to get out of that habit. Certainly helping with recovering faster and lets me deload a bit. With no contests in sight for about five months, I'm not too worried. It was suggested that I go back to doubles on DE squats. I might, going to see how my ME session goes this week.

Dynamic Warm-ups

Axle Clean and Push Presses w/ IW#1's Clinched
No Bands
75x5
75x5
Add Bands (+55lbs)
75x3
105x3
135x3
160x3
183x3
183x3
183x3
183x3
183x3
183x3
183x3
183x3

Swiss Bar Incline Bench Presses
135x8
165x8
195x8
225x8 PR+1 rep

Bent Over Rear Delt Dumbbell Raises
37.5'sx12
52.5'sx12
67.5'sx12
82.5'sx12

35 Minutes of Stretching

Comments: I had downed about 1300 calories in shakes before lifting so I wasn't exactly thrilled with the idea of lifting haha. Axle stuff went much better than last week, no slippage this time. I didn't feel as strong going into swiss bar incline but I managed to improve. Upper back stuff was also better than last time (other than a magnet weight escaping mid set). Did a little lawn mowing before stretching. Doesn't make up for doing nothing yesterday but it did get a bit of blood flowing in my lower back.

September 23, 2011 - DE LB

2011-09-24T22:22:00.001-04:00

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
135x3
185x3
225x3
275x3
322x3
322x3
322x3
322x3
322x3
322x3
322x3
322x3

High Heel Leg Presses
520x10
610x10
700x10 PR+20lbs
790x10 PR+10lbs & 2 reps

Pulldown Abs
85x12
115x12
145x12
175x6

34 Minutes of Stretching

Comments: I had to wait a bit to use the squat rack. I blame the Crossfit games for this instance. Squats went well although I was sweaty. Got to stop doing the head bob thing. Did quite well on leg press as I knew I would. This cycle through should really be working them this time. Abs started out good but I just couldn't do any more reps on the last set. I'll get back there. Stretching felt good.

September 22, 2011 - ME UB

2011-09-23T07:29:00.001-04:00

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
105x3
135x3
165x3
195x1
220x1
240x1
255x1
270x1 PR+5lbs
280x1 PR+15lbs
252x2

Close Grip Barbell Bench Presses
180x5
210x5
240x5
270x5
300x5 PR+15lbs & 1 rep
330x4 PR+45lbs

Bent Over Barbell Rows (straps)
210x12
240x12
270x12
300x12 PR+5lbs

32 Minutes of Stretching

Comments: I went a bit later than usual today. Head wasn't in to lifting after hearing that Jenkins injured his back at WSM. I did eventually go to lift. Strict press continues to improve. On close grip bench, I was thinking about calling it at 300lbs but I figured there wouldn't be any harm in trying for more. Though I didn't get five reps, it was still good. Rowing is still going strong. Felt good to get in some stretching.

September 20, 2011 - ME LB

2011-09-21T06:56:00.000-04:00

Dynamic Warm-ups

15" Block Pulls
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
585x1
625x1
660x1 PR+15lbs
600x3 PR+15lbs

Wide Grip Romanian Deadlifts
315x8
345x8
375x8
405x8

Modified Glute Ham Raises
bwx12
bw+15x12
bw+30x12
bw+45x12 PR+5lbs

Comments: A bit of a late start to the workout but a good session. I was curious how pulls would go today since I'm doing them much more frequently with no bands or chains. Grip felt good, considered going for 585lbs DOH but figured I'd save it. Last time I did these, I could only break 660lbs off the blocks a few inches. Got it this time though it was ugly. Went a little heavier on my down set than usual but still managed to get three reps. The rack bar I used for wide grip rdls was a pain, kept getting caught on my thighs. Surprised to get all the reps on ghrs. Didn't have time to stretch.

September 19, 2011 - Extra Workout

2011-09-19T19:06:00.000-04:00

I found out that my Shaw Strength Stone Sleeves won't ship out until October 1st. Balls. Good thing I don't need them right away.

Walking - 31 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Pretty nice and cool outside. Made for a nice walk.

September 18, 2011 - DE UB

2011-09-18T21:58:00.000-04:00

Dynamic Warm-ups

Axle Clean and Push Presses w/ IW#1's Clinched
No Bands
75x5
75x5
Add Bands (+55lbs)
75x3
100x3
125x3
150x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3

Swiss Bar Incline Bench Presses
135x10
165x10
195x10 PR+5lbs
225x7 PR+2 reps

Bent Over Rear Delt Dumbbell Raises
35'sx12
50'sx12
65'sx12
80'sx12

30 Minutes of Stretching

Comments: Felt pretty good. I had some issues with the axle sliding on my shirt but the pressing was easy. Felt good on swiss bar incline and decided to go from a bit more than planned. Upper back and stretching to finish off the day.

September 16, 2011 - DE LB & September 17, 2011 - Extra Workout

2011-09-17T18:30:00.000-04:00

September 16, 2011 - DE LB

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
135x3
185x3
225x3
275x3
310x3
310x3
310x3
310x3
310x3
310x3
310x3
310x3

High Heel Leg Presses
500x5
590x5
680x5
765x5
860x5 PR+3 reps

Pulldown Abs
80x12
110x12
140x12
170x12

36 Minutes of Stretching

Comments: Lower back was a little sore and a tad stressed with changes at work. Workout went well. Definitely felt a lot more comfortable with both squatting and leg press. Guess it doesn't take too long to get used to heavy band tension. I expect to be making pretty big improvements on leg press this time around now that I have shaken the rust off my quads and knees. Abs were good, tough last set. Getting better.

September 17, 2011 - Extra Workout

Walking - 31.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: I took it easy today. Happy with how Jenkins is doing at WSM. I got a flu shot so my left shoulder is a little sore. Walking felt good as did my high rep band stuff. Also did a little mowing (really relieves lower back soreness) and carried a bunch of cinder blocks up from the basement and put them in the garage.

September 15, 2011 - ME UB

2011-09-16T08:30:00.000-04:00

Dynamic Warm-ups

Axle Strict Press w/ Chains
No Chains
75x5
Add Chains (+28lbs)
75x5
Add Chains (+50lbs)
75x3
Add Chains (+72lbs)
75x3
Add Chains (+94lbs)
75x3
Add Chains (+116lbs)
75x3
100x1
125x1
145x1
165x1
185x1 PR+5lbs
195x0
195x1 PR+15lbs
164x2

Axle Close Grip Floor Presses
185x9
215x8
245x8
275x8

Bent Over Barbell Rows (straps)
205x12
235x12
265x12
295x12 PR+5lbs

37 Minutes of Stretching

Comments: Exciting stuff with Worlds Strongest Man going on right now. Axle pressing with the chains didn’t feel too bad but with a hiccup at 165lbs, I knew I had to get my head focused on what I was doing. I had no issues with getting 5lbs PR but 195lbs just felt like too much. I was going to get ready for a down set but thought about how I want to be a Pro and this is my weakness and I need to push it. I got as amped as I could and got 195lbs. Messed up going for a third rep on my down set but whatever. I haven’t really done any floor pressing with an axle. I did do some thick bar pressing a while back with bands but it’s not the same. Feels awkward, more so than the swiss bar. I wasn’t paying attention and did an extra rep on the first set. Rows went surprisingly well though I did have to fight for the last few reps on the last set.

September 13, 2011 - ME LB

2011-09-14T08:17:00.000-04:00

I’m now back up to my pre-injury weight of 271lbs. Hopefully I can add on to that now that I am healthy.

Dynamic Warm-ups

Deadlifts
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
585x1
635x1 PR+10lbs
572x2

Romanian Deadlifts
315x10
345x10
375x10 PR+20lbs
405x10 PR+2 reps

Modified Glute Ham Raises
bw+2.5x12
bw+15x12
bw+27.5x12
bw+40x12 PR+5lbs

40 Minutes of Stretching

Comments: Pretty good workout today. My form felt a little off on deadlifts but that didn’t seem to matter too much as I still hit a 10lbs PR. Guess that is a good sign. Had nothing left for the down set and only got two (I’m used to that on deads actually haha). I haven’t done regular rdls in a while so like the wide grip, I started light. My double overhand grip gave out on the last rep with 405lbs so I had to pull my last rep from the floor. My grip is probably back to normal now. Very surprised to get all the reps on modified ghrs. Had a big ol’ butt cramp on my third set. Lots of stretching.

September 12, 2011 - Extra Workout

2011-09-12T19:09:00.000-04:00

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: First time since I started my chiro sessions that I could say my pain level was 0. It's been mostly between 1-2 for the past few weeks. Scar tissue in left hammie acted up a little near the end of my walk but nothing major.

September 11, 2011 - DE UB

2011-09-11T21:32:00.000-04:00

I got a comment the other day about my most recent event training session that I wasn't being aggressive enough and that I wouldn't mentally intimidate anyone looking so tired. I feel it is a waste of energy to get super amped all the time. Perhaps they might be right about looking tired since I slept for almost 13 hours today. All the tired and soreness from this week caught up to me last night. Scar tissue in my left hamstring was acting up (probably the sand bag stuff and kegs), my right shin was sore from yoke runs and my left lat muscle as well. I think that was from csb box squats and snatch grip deadlifts.

Dynamic Warm-ups

Axle Clean and Push Presses w/ IW#1's Clinched
No Bands
75x5
75x5
Add Bands (+55lbs)
75x3
100x3
125x3
145x3
168x3
168x3
168x3
168x3
168x3
168x3
168x3
168x3

Swiss Bar Incline Bench Presses
105x5
135x5
165x5
195x5
225x5 PR+10lbs
255x2

Bent Over Rear Delt Dumbbell Raises
32.5'sx12
47.5'sx12
62.5'sx12
77.5'sx12

36 Minutes of Stretching

Comments: Fairly sore coming into this workout. Haven't tried doing clean and presses with bands on the axle before so this was interesting. Worked out just as well as the log. I was worried about my right wrist acting up on these but it didn't really. Swiss bar incline started off really easy but got difficult when I put on an appreciable amount of weight. My wrist started to bother me when I got heavier so I put on my wrist wraps. I tried for a big PR and came up short. Finished up with upper back and stretching.

September 09, 2011 - DE LB & September 10, 2011 - Events

2011-09-10T16:50:00.000-04:00

September 09, 2011 - DE LB

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
145x3
195x3
245x3
296x3
296x3
296x3
296x3
296x3
296x3
296x3
296x3

High Heel Leg Presses
420x8
510x8
600x8
690x8
780x8 PR+10lbs & 3 reps

Pulldown Abs
75x12
105x12
135x12
165x12

42 Minutes of Stretching

Comments: Workout went well. I knew it would start out rough since I haven't done regular box squats much since coming back from injury. Add to that my right wrist was sore from Thursday's lifting. Felt good but the band tension was quite tough on my wrists. I'll get used to it again. Leg pressing went better than last week. I feel I'm going to be obliterating my old numbers on this in the coming weeks as my knees and hips get used to these again. Not much to say on the abs. Tons of stretching.

September 10, 2011 - Events

Dynamic Warm-ups

Sand Bag Carries
200x30'/240x25'/250x25'
250x72'/240x72'/200x72'
250x72'/240x75'/200x72'

Yoke
440x80' (drops at 40')
440x80' (drops at 40')
500x240' (drops at 40')

Keg Loads
240x1 to 51.5"
300x1 to 51.5"
350x1 to 51.5"
350x1 to 57"
350x1 to 59.5"
350x1 to 65"
240x1 to 51.5"/300x1 to 51.5"/350x1 to 51.5"

Comments: An unexpected event day. I got a text the night before the event training at the Stable was Saturday instead of Sunday. I got there late as I had to carry bags of cut up and wet carpet out of the garage. I didn't want to do too taxing a session as I wanted to see how axle clean and press would go for DE day and going for a max deadlift on Tuesday. It had rained a little but it started to dry up when I got there. I decided to do some sand bag carries. Jenkin's IronMind Sandbag had been left outside so it had some rain water in it as well. I purposely carried these low and bear hug style because I hate myself. Actually it made it harder to move fast and put more strain on the glutes, lower back and hamstrings. I didn't want to do another set but I had to to bring them back. Some cars pulled in and I had to decided whether to wait until they left or do my carries around them. I chose the later. I didn't want to call it after just one event (everyone else was leaving besides Mike and Matt). I did some short yoke runs with quick turn arounds. Hoping to work up to doing this with 700lbs in the future. By this point I was solo and rather than do stones by myself (and to stay lightish) I elected to do keg loads. Haven't played with them since early last year. Worked on setting a baseline PR for height with the 350lbs freak keg and then did a short series. Enough for today.

September 08, 2011 - ME UB

2011-09-09T09:21:00.000-04:00

Finally stopped raining. Enough rain to make it the worst flooding for the Capitol since 1976. Luckily, we live about 5 miles south so only issue for us was a few inches of water in the basement. My dad decided to do the Herculean task (almost Sisyphean if you ask me) of draining the basement by hand, which involved cutting up the carpet. Obviously he is exhausted today. Unsure about events but hopefully the rain holds off this weekend. Also ordered a pair of Shaw Strength Stone Sleeves.

Dynamic Warm-ups

12" Log Push Presses
90x5
90x5
135x3
165x3
195x3
220x1
240x1
260x1
275x1
290x1 PR+5lbs
305x0
305x1 PR+20lbs
275x2

Swiss Bar Floor Presses
185x10
215x10
245x10
275x10

Bent Over Barbell Rows (straps)
200x12
230x12
260x12
290x12 PR+1 rep

39 Minutes of Stretching

Comments: Despite not feeling the best, this workout went really well. My warm-ups felt good on log until I got to 260lbs. I knew I was in trouble as my lockout felt super slow. I feared that only a 5lbs improvement would be possible for today. I gave 305lbs a shot and when it didn't feel impossible, I knew I could get it if everything went perfect. I spent a bit of time psyching myself up and reminding myself to move fast and jam it into my throat like I have been doing on DE workouts. This time I wasn't denied. Only got two reps on the down set but I kind of figured that would be the case as I am terrible with pressing for reps off my chest. Still, my log is now equal to my axle PR's which is good news. Moving on to swiss bar floor presses, I never really pushed these before. I did do them for a ME workout once a while back but other than one week on working back to heavy lifting, I haven't done them. If they are good enough for Jenkins though... I started low and found that it was quite a bit easier than I remembered. Perhaps all this triceps work, strict pressing and rowing is doing something haha. The only issue was a bone in my right hand was aching pretty bad (it happens occasionally) and it hurts bad after letting go of the bar after a so I wrapped up my wrists to make it not suck so much. Happy to do my planned 5rm for 10 reps. Managed to get all the reps for rows this time, surprising with how sore my back is from cambered box squats and snatch grip deads, on top of the bruises on my arms. Did quite a bit of stretching.

September 07, 2011 - Extra Workout

2011-09-07T18:53:00.000-04:00

This weather could make for a tricky event day this weekend.

Walking - 32.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: It was still raining out but I said I'm going walking so I did. Hoping for some good pressing tomorrow.

September 06, 2011 - ME LB

2011-09-07T08:37:00.001-04:00

Second day straight of raining. My neck was really tight on my right side and the chiro session took care of that.

Dynamic Warm-ups

18" Cambered Squat Bar Box Squats
60x10
110x5
150x5
200x3
240x3
290x3
330x3
370x1
400x1
430x1
460x1
490x1 PR+5lbs
515x1 PR+30lbs
465x4 PR+29lbs & 1 rep

Snatch Grip Deadlifts
245x5
Added Straps
275x5
305x5
335x5
365x5
395x5
425x5

Modified Glute Ham Raises
bw+2.5x12
bw+15x12
bw+27.5x12
bw+40x8

30 Minutes of Stretching

Comments: Great workout but I am beat. Really had to fight hard to get 515lbs, my vision actually blacked out on that attempt. Followed that up with a hard four reps on the down set. My CSB box squats now match my barbell box squats. Could mean good things next box squat session. I started light on snatch grip deads as I haven't done them in a while and my PR without using a hard belt (I like saving that for max effort stuff now) was only 335lbs for five reps but that was way way back. I used the bent to hell rack bar and I noticed there was literally no knurling at the ends of the bar for my snatch grip so I strapped up on the next set and even then the straps were slipping. Had to chalk up my straps to keep slipping to a minimum. Tiring but these went well and I did 60lbs over what I was expecting to get. Dead tired at this point and it was getting late so I had to rush the mod ghr's. Almost got nine on the last set but just dead. Did some stretching later.

September 05, 2011 - Extra Workout

2011-09-05T18:33:00.001-04:00

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Good thing I had off today, I was still pretty sore today. Extra workout stuff should loosen things up a bit and help with recovery. Going for some heavy box squats tomorrow.

September 04, 2011 - DE UB

2011-09-04T21:56:00.001-04:00

Man was I sore waking up this morning. I was worried if I could even do this workout as my hips and upper back were tight and my calves and arms sore to the touch. Actually have a bruise the size of a tennis ball on my left arm from the IFSA shield. Also, congrats to my friend Brett Somerville on pulling 845lbs yesterday.

Dynamic Warm-ups

12" Log Clean and Push Presses w/ IW#1's Clinched
No Bands
90x5
90x5
Add Bands (+55lbs)
90x3
110x3
130x3
150x3
171x3
171x3
171x3
171x3
171x3
171x3
171x3
171x3

Swiss Bar Incline Bench Presses
115x8
145x8
175x8
205x8

Bent Over Rear Delt Dumbbell Raises
30'sx12
45'sx12
60'sx12
75'sx12

30 Minutes of Stretching

Comments: I went a tad later than usual and to my surprise, my soreness barely affected my workout if at all. Log pressing felt even better than last week with more weight. Next week is going be the start of my three week cycle with an axle instead. Should be interesting. Inclines with the swiss bar went well. I felt good for at least a rep or two on the last set. Taking it easy on this lift until I get used to it. Finished up with my upper back crap. These went better than expected. I was worried my sore arms would make these painful but the case this time. Finally got some stretching in haha.

September 02, 2011 - DE LB & September 03, 2011 - Events

2011-09-04T12:21:00.001-04:00

September 02, 2011 - DE LB

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x3
Add Bands (+95lbs)
60x3
105x3
155x3
205x3
245x3
288x3
288x3
288x3
288x3
288x3
288x3
288x3
288x3

High Heel Leg Presses
410x10
500x10
590x10
680x10 PR+2 reps

Pulldown Abs
70x12
100x12
130x12
160x12

Comments: Had to make this workout as quick as I could due to dinner plans so I got to the gym early. Box squats still don't feel as snappy as before but I think a lot of that has to do with heavy rowing and me still getting used to that. On the plus side, my left hip is bothering me less and less and I actually noticed a big difference in just the one week so yeah to that. I haven't done any leg pressing since January so I was cautious. Everything felt good so I went onward. Pulldown abs went better than last time. Didn't have time to stretch.

September 03, 2011 - Events

Dynamic Warm-ups

IFSA Shield Carries
(I did a pick with a 239lbs Bigg Dogg Strongg H-Stone to prep)
400xpick
400x0'
400x18'
400x24'
400x148'

Bigg Dogg Strongg Frame Carries (20" pick)
375x72'
465x72'
555x72'
665x72'
725x72'

Simulated Truck Pulls (on rubber)
400x51'
400x70'

Atlas Stone Loads to 50.5"
No Tacky
250(18")x3
Add Tacky
300(20")x1
330(20")x1
350(20")x1
370(20")x1
407(20")x1

Comments: Well I finally got my money's worth out of an event day. I decided to drive down to Reston on Saturday since Mike would be there training as well. They have moved around a lot of stuff since I was last there at Crossfit Reston. Well, the first thing I wanted to do was play with the IFSA Shield. I have been wanting to try it out since Barry got it in early July so this was my first chance to use it. It's a piece of equipment with some history to it so much like the Inch Dumbbell, I had to give it a shot. When used in IFSA championships, it was on a pedestal so it was easy to get it in the crook of the arms and just go. Not the case for me. It was awkward and awful. Awkful if you will. My first go, I just attempted a pick and my second attempt I tried walking with it. That was a total failure. I went the "missed attempts are warm-ups route" and just kept at it. My next go a I got it a little higher on my body and managed 18'. I got it even higher on my next attempt and waddled 24'. I tried it once more and managed to pop it up high enough and get my arms under it. Success. I went 148' with it. That felt really good getting it. I have so many bruises from my attempts on my arms and legs. I then did some frame carries and worked up to a decent weight on those. Next was simulated truck pulls. Jenkins wanted to do these. The rubber mats created a ton of friction on the frame. I only used 400lbs and that was enough. My first run I started out fine but then around half way into it I started slipping and wobbling like a drunk cat. I kind of just slumped forward at 51'. That was awful but I knew I had to do it again. This time I knew how much suck to expect. This run started off choppy as I accidentally ran the frame over the excess rope. I finished the full run this time. It took me about a half hour to stop sweating. During that break, I debated whether I should do stones or not. It had been over two months since I last did stones and unlike the last time I had a hiatus from events, everything was fine. I decided to go ahead and started light. It felt awful in my arms after the IFSA shield stuff so I knew I had to keep it light and low volume. I just did singles up to 370lbs but with some minor prodding, I did 407lbs as well. I only applied tacky once so there was little tacky left by the time I did the final stone. It was a long day.

September 01, 2011 - ME UB

2011-09-02T08:33:00.000-04:00

Still unsure if I'm hitting events on Saturday or Sunday down in Reston. Guess I have to decide tonight haha.

Dynamic Warm-ups

12" Log Strict Presses
90x5
110x3
130x3
150x3
170x1
190x1
210x1
230x1
250x1 PR+20lbs
265x1 PR+35lbs
275x0
275x1 PR+45lbs
248x3 PR+58lbs

Close Grip Barbell Bench Presses w/ Slingshot
265x5
295x5
325x5
355x5
385x2 (suck)

Bent Over Barbell Rows (straps)
200x12
230x12
260x12
290x11 PR+5lbs

37 Minutes of Stretching

Comments: Mostly an awesome workout. While I have been doing a lot of strict pressing, I haven't tried a log with straight weight. My left shoulder felt achy warming up but even so, I knew I had it in me for some big improvements. As usual, my shoulder felt better as I did singles. I had thought 250lbs would be my limit but it went up with only slight hesitation. I figured why not, and went for a bodyweight press. Got myself good and agitated and that went up about the same. Ok, more weight. 275lbs would be a 5lbs PR on my strict press, regardless of implement. I missed it on my first attempt (my right shoulder lost tightness) but it didn't feel impossible. Remembering my lesson on misses being warm-ups, I went at it again and got it. Now my log strict press is just 10lbs under my log push press. Hopefully that means big things next week when I test that lift. I hate doing reps with the log on my chest as the other reps are never like the first rep. I got an easy first rep on the down set and struggled for a second one. I put it down on the rack, took a breath and pushed for a tough third rep. Big PR's on this. Benching with the Slingshot was not so bueno. My wrists ached just lifting off with 265lbs and it didn't get any easier from there. I realize that my upper body wasn't quite ready for supramax weights just yet. The most I had put in my hands for benching in the last two months was only 275lbs so no wonder I felt like crap with 110lbs more. Finished up with rows. I was worried these would be awful with my lower back and hamstrings quite sore from Tuesday's workout. Went well but would have liked another rep on the last set but lats and upper back were just shot by that point.

August 31, 2011 - Extra Workout

2011-09-01T08:08:00.001-04:00

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Same deal as last Wednesday; walking before class, bands after class.

August 30, 2011 - ME LB

2011-08-31T08:15:00.000-04:00

Internet was back on yesterday afternoon, then it went out at night and now it is back on. Might go back out again.

Dynamic Warm-ups

18" Block Pulls
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x3
495x1
545x1
Added Straps
585x1
635x1
675x1 PR+25lbs
608x4 PR+36lbs & 1 rep

Sumo Stiff-legged Deadlifts
275x8
305x8
335x8
365x8

Glute Ham Raises
bw+5x12
bw+15x12
bw+25x12
bw+35x12 PR+2 reps

33 Minutes of Stretching

Comments: Great workout. Weights did feel heavy in my hands, still getting used to heavy pulling I guess. 18" is a tough pull for me as I get little leg drive, it is all back and it's still well below my knees. The most I've done in the gym has been 635lbs with 650lbs at a contest (unsure of actual weight as it was a silver dollar type lift) so this was a big PR and a step in the right direction. Just like with reverse band pulls, the down set felt even heavier but I pushed through. After three reps, Mike Kemper was calling for me to get another. That one was awful haha. Dropping the weight down for sumo stiff-legged pulls was a welcome change from the eye popping block pulls. Ghr's were stronger than last time. I got 11 on the last set but saddled back in and did another grinder to get my 12.

August 29, 2011 - Extra Workout

2011-08-30T08:12:00.001-04:00

From the sound of things, it looks like the cable/internet/phone will be down until next week at my house. Balls. I'll have to upload any videos when it comes back.

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Did this after dinner rather than before like I usually do. Felt good after the chiro session. Definitely think it was a good decision to drop the split squats as they might be making it worse.

August 28, 2011 - DE UB

2011-08-29T08:19:00.001-04:00

Well, the storm passed and no damage to our house. Some of our neighbors were not so fortunate. Good thing we got our trees trimmed the week before. Have power but cable/internet/phone are still out for now.

Dynamic Warm-ups

12" Log Clean and Push Presses w/ IW#1's Clinched
No Bands
90x5
90x5
Add Bands (+55lbs)
90x3
120x3
144x3
164x3
164x3
164x3
164x3
164x3
164x3
164x3
164x3

Swiss Bar Incline Bench Presses
100x10
130x10
160x10
190x10

Bent Over Rear Delt Dumbbell Raises
32.5'sx12
52.5'sx12
72.5'sx12
92.5'sx7

33 Minutes of Stretching

Comments: Pretty good lifting. Log stuff went better than last time, though my left shoulder was achy. I realized immediately that my weights for swiss bar incline were too light and adjusted them by 10lbs, with the assumption that I'd be doing an extra set anyways. Those went quite well. I forgot how much my rear delt db raises go down when I don't do them frequently. Going to have to do them like my pulldown abs stuff and work back up gradually. Should be fine with the increased back work from extra days and rows.

August 26, 2011 - DE LB & August 27, 2011 - Events (kind of)

2011-08-27T18:34:00.000-04:00

August 26, 2011 - DE LB

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
65x10
105x3
Add Bands (+95lbs)
65x3
105x3
155x3
205x3
240x3
276x3
276x3
276x3
276x3
276x3
276x3
276x3
276x3

Safety Squat Bar Split Squats
235x5/5
265x5/5
295x5/5
325x5/5 PR+5lbs

Pulldown Abs
105x12
130x12
155x12

28 Minutes of Stretching

Comments: Not quite a speedy as I would have hoped on box squats. I think that had something to do with the heavy rows the day before. Not yet used to this setup. Split squats were not so hot either as my right ankle was bothering me. I'm probably going to drop these for now, maybe try wide stance leg pressing. Abs not quite used to the smaller jumps in weight so I had no success trying more weight. At least I have a starting point.

August 27, 2011 - Events (kind of)

Dynamic Warm-ups

Sandbag Carries
230x50'/230x50'/230x50'

Walking - 32.5 minutes

Comments: Another very lackluster event day. Lots of people and not much space. I did move the h-stone loaded up to 351lbs easy for like 60'. The heavens opened up and just waterfalls of rain fell down and that kind of ended events for everyone. Did the same thing as last week and went for a walk.

August 25, 2011 - ME UB

2011-08-26T08:56:00.001-04:00

Event training this weekend could be tough. Could be rain all this weekend and with the hurricane making land fall late Saturday, it could be impossible to travel anywhere, especially with Virginia in a state of emergency.

Dynamic Warm-ups

Barbell Strict Presses w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x5
Add Chains (+72lbs)
45x3
Add Chains (+94lbs)
45x3
Add Chains (+116lbs)
45x3
70x3
95x1
120x1
145x1
170x1
190x1 PR+5lbs
160x3 PR+5lbs

Close Grip Barbell Bench Presses
155x8
185x8
215x8
245x8
275x8 PR+3 reps

Bent Over Barbell Rows (straps)
195x12
225x12
255x12
285x12

41 Minutes of Stretching

Comments: This was to be an interesting workout. The most I had pressed during my injured downtime was just over 190lbs and that felt heavy as crap. Left shoulder was achy doing the warm-ups but I went forward as planned. I was aiming for just a small PRs on strict pressing with chains due to my down time and I got them both. The best news was not painful cramping in my abs or lower back so I'd say my oblique is probably fully healed or close to it. I used low numbers for benching for two reasons: 1) I felt like crap benching the last few weeks, light weights felt heavy in my hands and 2) I haven't done reps over 5 on bench since like high school when I was younger and dumber. Needless to say, I crushed the four planned sets easy. I was debating going for another set as I was the only person in the gym but then a friend arrived just in time to spot (just in case) so I did another set. Moved on to rows. My goal was to match an old PR when I was doing much higher reps on rows and also using a ton more body language. I knew that would be tough since I was used to lower reps and had just started back. It was tough but I did it. Obviously I had a ton of stretching to do after missing out on it last workout.

August 24, 2011 - Extra Workout

2011-08-25T08:02:00.000-04:00

Other than feeling sore from yesterday, I feel fine. That's good. Sounds like the AM WSM contests are getting more info posted. I'll await confirmation on them though. I like some of what I hear but dislike more than I like.

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Broke this workout up due to my night class. Did walking before and band stuff after.

August 23, 2011 - ME LB

2011-08-24T08:24:00.001-04:00

I have video of the entire workout (minus deadlift warm ups) but my video editting program was giving me fits this morning. I'll add it to this log entry when I have time later. Experienced my first earthquake today. Also, WSM has been moved back 5 days. Just keeps getting better and better haha.

Dynamic Warm-ups

Deadlifts w/ IW#2's dbl
No Bands
135x5
185x5
225x3
Add Bands (+113lbs)
165x3
205x3
255x3
295x3
345x3
385x1
435x1
Added Straps
475x1
515x1
560x1 PR+10lbs
505x3

Wide Grip Romanian Deadlifts
305x10
335x10
365x10 PR+10lbs

Glute Ham Raises
bw+5x12
bw+15x12
bw+25x12 PR+5lbs
bw+35x10 PR+2 reps

Comments: My plan had been to do deadlifts up to 81% but said screw that and decided to go all out on band pulls. Last time, I didn't know the band tension until I had finished lifting so this time I had the numbers and adjusted my warm-ups. I'll be honest, I didn't feel to hot doing the warm ups. My grip strength is a tad down as I had to strap up a set earlier than I had planned. That usually comes back fast though so not worried. The bar did some reverse rappelling on the way up with 560lbs. Got quite a cramp in the back of my neck from the effort. On the down set, I forgot to factor in the band tension for 90% so it was a very tough set. I liked it haha. Wide grip rdl's felt good, grip felt good on these. Ghr were quite tough, probably from all the reps of rdl's. I didn't have time to stretch besides my calf muscles. Had stuff to do. Feels good to actual work hard again.

August 22, 2011 - Extra Workout

2011-08-22T21:54:00.000-04:00

Looks like the show I was looking to do in February is going to be way too light. Maybe something will come up in January or I'll be just doing my thing until March.

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Actually had work to do. Perfect weather outside for walking today. I figure that I'll try to get a decent walk in and do the band rep stuff for upper body on my extra workouts. First week back at 100% starts tomorrow.