July 29, 2013 – Overhead Event Day & July 30, 2013 – ME LB

Seeing as how my belts are tighter, I needed to find out how much I weighed. Turns out I gained about 10lbs since my injury in June. First time I've gain weight while injured haha. I'm just about at my heaviest weight ever at 273lbs.

July 29, 2013 – Overhead Event Day

Dynamic Warm-ups

Circus Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
80x5 R
80x5 L
100x5 R
100x5 L
130x3 R
130x3 L
145x3 R
145x3 L
163x3 R
163x3 L

12" Log Jerks
125x3
165x3
200x3
220x8
230x8
240x8
250x8 PR+5lbs & 1 rep

12" Log Chest Supports
290x5
340x5
380x5
420x5

Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25

28 Minutes of Stretching

Comments: Felt alright with this workout. Left triceps was really sore going through this workout. Did one clean for my warm-ups. Trying to force the right side into a better pressing position but not much success as of yet. Have to see how it holds up on heavier weights obviously. Had issues with both arms on my last set, missing a rep and then coming back to get it with an adjustment on the shoulders. Not sure what that was about. Moved on to rack jerks with the log. Felt weird with the log on my chest but once I started moving the weight, I knew it was going up easy. Sticking to no hard belt and no wraps on jerks for right now so I can work on more core strengthening. Log chest supports felt okay at the start but got hard fast once I got to 380lbs. I only pushed through the set with 420lbs because I thought it was a PR but turns out it just ties it. Despite how tough it was, it was easier than the last time I did it so there is something. Felt straining in my lower abs on that set so I'm keeping a close eye on that for now.



July 30, 2013 – ME LB

Dynamic Warm-ups

Reverse Band Deadlifts w/SB's
No Bands
135x5
185x5
Add Bands (-125lbs)
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
585x1
635x1
570x3
510x5

Wide Grip Romanian Deadlifts
250x3
340x3
390x8
410x8
430x8 PR+5lbs

Glute Ham Raises
bwx3
LB+6x8
LB+18x8
LB+30x8

Ab Wheel
bw+12x12
bw+12x12
bw+12x12

24 Minutes of Stretching

Comments: Picked an exercise that would have no record again for today to continue with building confidence and getting used to the new training. However, I have done similar exercises and I was disappointed with the result. Decided to use a regular bar for my pulls instead of a deadlift bar. My top lift was 10lbs less than my best pull from the floor. It is frustrating. It took a bit of effort to force myself through that funk and complete the workout. I got to accept it and start somewhere. Wide grip rdls felt heavy as well so only went for the 5lbs PR. At this point, I decided to drop the sumo chair deadlifts. I need to do some more thinking. Upped the weight a bit on ghrs, probably need to adjust the jumps for next time. Finished up with abs and some stretching.