September 26, 2015 – Week 17, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
225x1
225x1
225x1
225x1
225x1

14” Trap Bar Deadlifts
135x5
135x5
225x3
225x3
315x1
365x1
365x1
365x1
365x1

12” One Arm Front Farmer’s Deadlifts
185x3/3
185x3/3

Yoke Front Carries
130x50’
130x50’
220x50’
310xpick
400xpick
400x50’
330x50’

Ab Wheel
bwx6
bwx6

32 Minutes of Stretching

Comments: Last one for a bit. No lifting until Nationals and then taking at least a week off. I did this workout a day early and earlier in the day than I had planned. I figured this would give me more rest and I wouldn’t have to wonder if I was going to be able to workout at the gym the next day. Had to do it earlier due to family engagements. Still slept in a bit but pretty much went over shortly after eating breakfast. Front squatting was fine. Not launching these into orbit but still pretty strong and solid. As this was at the Y, I had to do the odd setup like last week with the trap bar. Just light singles so I figured it wouldn’t be so bad. Knees not a fan of the narrow stance though. Rushed home for the remainder of the workout. I went right for the working weight on the one arm stuff. I went heavier as I was hurrying and it was easier plate math to work with. Front yoke carries after that. Foot work felt good but not fun. Kind of have to review these on an effort scale and a discomfort scale. Even with deload weights, on a scale of 1 to 10 for discomfort, these are unacceptable haha. Ab wheel and stretching to end the day, week and cycle. Now just have to see.

September 25, 2015 – Week 17, Day 3

Dynamic Warm-ups

12” Log Clean and Jerks
One Clean
90x5
90x5
120x3
120x3
Clean Every Rep
155x2
155x2

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

Standing Tate Presses
35’sx10
35’sx10

Straight Arm Pulldowns
100x12
100x12

25 Minutes of Stretching

Comments: Got a deep tissue massage after work the day before. Usually feels like I’ve done a workout when I get one haha. She said my hamstrings and biceps were really tight and that the fascia on the left biceps was restricting my range of motion a little. Also the left tendon is tight too. Well, on to the light workout. Quickest session to go through by far. Log clean and jerks were really light. Log wasn’t staying on the slick shirt so good and it was lower than I would prefer for the clean. I felt I could just press away for a set of 20 if needed. Bench press was good form wise but it felt way heavier than it should have. Still weight I don’t need to be trying at but just wasn’t moving like I’d like it to. Standing tate presses were like lifting two fluffy kittens. So light and just so little effort needed to pound out the reps. Toughest thing of the day was the straight arm pulldowns. Tried to get less body language into it. Felt good to stretch. One more to go.

September 23, 2015 – Week 17, Day 2

Dynamic Warm-ups

12” Log Cleans
90x5
90x5
120x3
120x3
155x1
185x3
185x3
185x3

Hatfield Overload Squats
135x5
135x5
225x3
225x3
275x1
325x1
375x3
375x3

Farmer’s Walk
115xpick
165xpick
205x60’
205x60’

Sandbag Carry and Load Over Bar (49”) (turns at 20’)
200x3x40’
200x3x40’

33 Minutes of Stretching

Comments: Head still feeling a little foggy but not as bad as the day before. Started things off with log cleans. I was feeling almost winded from the reps on the lighter sets. Feels like so much extraneous movement for such light weight but I know this will protect and hone in my form with the heavier weights. Really worked on almost violently pushing my elbows through at the top of the clean for solid rack position. Hatfield squats after that. Right knee a little achy but not as bad as yesterday. I was mindful of it on the reps when I walked out the weight and when I was in the hole. Not an issue though. Onward home for the events. Heaviest farmer’s walks have been on a full deload I think. I felt it was smarter to do some warming up rather than just go right off the bat. I went a little heavier than planned as it was easier to just shove two plates on each side rather than breaking out all the loose change. Moving pretty good. Sandbag followed. This was supposed to be a lot lighter but the bags inside the big bag have burst. I was lucky to get it down this light haha. Quite a difference in speed with the decreased weight. No biceps issues here. Finished up before the sun set so I didn’t need any lanterns. Good bit of stretching to end it. Getting deep tissue massage after work tomorrow and then two more days of light training to go.

September 22, 2015 – Week 17, Day 1

Dynamic Warm-ups

12” Log Clean and Jerks
One Clean
90x5
90x5
120x3
120x3
150x1
180x1
200x1
200x1
200x1

Circus Dumbbell Clean and Presses
130x3/3
130x3/3

Parallel Bar Dips
bw+15x5
bw+15x5

Band Pull A-parts
MMB+MBx12
MMB+MBx12
MMB+MBx12
MMB+MBx12

Band Scapular Retractions
SB+(2)ABx12
SB+(2)ABx12
SB+(2)ABx12

26 Minutes of Stretching

Comments: Final countdown at this point. Something felt off though, like a heaviness behind my eyes which didn’t make sense since I’ve been having good sleep. A little distracting but not something to effect this deload week. Log clean and jerks with easy weight. Clothes that I was wearing were slick and loose so needed to really pull the log in tight. Right knee ached more than I’d like. Circus dumbbell was fine; went heavier than planned as the bell is 130lbs empty. No sense is making a makeshift lighter dumbbell for the deload. Biceps are sore but I’m used to it at this point. I did try to do a new cue on the left side (right side lost cause haha) thinking of getting the dumbbell to the other shoulder to help with centering out the weight’s trajectory. Could work but it might be too late to implement it. We’ll see at Nats. Dips right after that and definitely not as loose and easy as they have been on deloads. The combo of log and dumbbell has really done a number on my shoulders so it kind of is expected. Pull aparts and scapular work with the bands were pretty easy with the reduced tension. Not to say that the bands didn’t have issues as both were “pulling” my hands.

September 20 2015 – Week 16, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
225x1
255x2
255x2
255x2
255x2
255x2
255x2

14” Trap Bar Deadlifts
135x5
135x5
225x3
225x3
315x1
315x1
405x1
480x1
555x2

12” One Arm Front Farmer’s Deadlifts
165x5/5
205x3/3
255x1/1
295x1/1
345x3/3
345x2/2
345x1/1

Yoke Front Carries
195x50’
195x50’
285x50’
285x50’
375x50’
465xpick
555xpick
645xpick
645x50’ in 11.68 seconds
575x50’ in 10.61 seconds

Ab Wheel
bwx6
bwx6
bwx6

28 Minutes of Stretching

Comments: Last heavy workout before show time. Not able to lift at the other gym again. Starting to become an issue. I took advantage of it and got a little more sleep. Front squats with pauses were good. I felt consistent with the sets and my bar speed was great. Trap bar work wasn’t so on point. I didn’t have access to the mega one and I didn’t want to pay more for another day pass for the gym 20 miles away. Thankfully, someone else has bought a trap bar. Doesn’t have the high handle option like mine so I had to elevate it with bumper plates so my stance was slightly narrower. These were not the best feeling pulls I’ve done. Felt slow all around. Home for one arm farmer’s deads. Same scheme as last week but with more weight. I went a little heavier than written. I wanted to make up for the lackluster trap bar work, the plate math was easier and I most likely won’t be doing this event again after Nationals haha. Grip still strong and less issues with the strain on the shoulder girdle. It did give me some strain in my obliques and hips, especially on my right side. Final heavy runs with the yoke in the front. I will not miss this one. Same as last week, just more weight on the heavy run. I was not feeling it warming up. Lower back was achy and sore; just had to tell myself that my pain was stronger. This heavy run was surprisingly faster than last week. My lighter run was slower by a bit on the previous week though. I’ll take the good and the bad here I guess. Ab wheel stuff felt good on the midsection. Got twelve days to go.

September 18, 2015 – Week 16, Day 3

Dynamic Warm-ups

12” Log Clean and Presses
One Clean
90x5
90x5
120x3
120x3
150x3
150x3
180x1
205x1
Clean Every Rep
225x2
225x2

Close Grip Barbell Bench Presses
45x10
95x5
145x5
195x3
245x3
295x1
340x1
340x5 PR+5lbs & 1 rep

Standing Tate Presses
55’sx10
55’sx10

Straight Arm Pulldowns
120x12
120x12
120x12

29 Minutes of Stretching

Comments: Even though this is the last heavy week, this workout is already on the taper haha. Reduced either reduced volume, reps or intensity on just about everything. Not to say this wasn’t still a workout I wasn’t putting everything into. Right biceps in perpetually tight and sore and didn’t get a chance to get any light massages done this week yet. Right knee was achy so I had to put the brakes on the power at the start until I was adequately warmed up. On the first work set, I know I was not getting everything right. I was not getting the deep lap on the log and I wasn’t waiting for it to settle. Stupid and it made it feel a lot harder than it should. I rectified this on the second set and I almost smacked myself in the fast with the speed of the clean on the first rep. Second rep was a little off as I did rush the press but it was still tons better than the first set. My father was at the gym so I had him assist with bench. Moved through the warm-ups fast to get to the top sets. Only two this time; a single and then a rep set. First set the weight flew up. Felt easier than last week with a little less weight. I knew not to make a mistake like last week though. As I setup for the rep set, my right glute cramped up so I had to relax and reset before taking it out of the rack. First rep wasn’t as good as the previous set but I knew I was good for more. I got four with a little slow down and went for five. I stalled and my dad “helped” break the sticking point. I gave him an earful during and after the set about it haha. I know I could have gotten it (it would have been an ugly, titanic struggle) so I will count it for now. Besides, considering how close to the show, the “help” might have been for the best. Finally a bench PR. Just need to get it clean and with more weight next time haha. Moved on to the standing tates with dumbbells. Only two sets for relatively low reps. Only felt the initial difference with getting it to my shoulders and then it was cake from there. Sloppy straight arms were after that. With reduced workload, this was the easiest these have felt. They got tougher each set of course but still very manageable. A bit of stretching to end the day.

September 16, 2015 – Week 16, Day 2

Dynamic Warm-ups

12” Log Cleans
90x5
90x5
120x3
150x3
180x1
210x1
240x1
275x3
275x2
275x1

Hatfield Overload Squats
165x5
165x5
255x3
255x3
345x1
345x1
435x1
525x2
525x2

Farmer’s Walk
225xpick
275xpick
315x50’ in 11.18 seconds
350x30’ in 10.08 seconds
255x75’ in 13.33 seconds

Sandbag Carry and Load Over Bar (49”) (turns at 20’)
280x3x40’
280x3x40’

32 Minutes of Stretching

Comments: Not looking forward to the event training for this workout haha. Log cleans to start it off. More weight than last week, same weight all sets, just doing 3,2,1. Definitely muscling up the cleans. Perhaps lower and upper back tired from the day before. I was definitely carrying the log lower on my person when I was initiating the roll up the torso. That is not ideal and puts a lot more strain on the biceps. I made sure to not short change myself and got it better for the last set. A little less weight for the hatfield squat and only two doubles. Still a decent weight but winding down so as not to take away from the event training to follow. Knees were achy and the weight felt heavy on them for the first set, which caused some hesitation with the initial descent. Again, trying to move fast through these. Still light out when I got home for event work but I knew it wouldn’t last. Not humid out so grip was good on farmer’s walks. Pick-ups were a different story haha. My first run was just shy of my best from three weeks prior. The next set was a gut buster as far as picking up the weight. Weird going for such a short distance with heavy farmer’s. Most weight I’ve done with these handles and I definitely could have gone further if required. Again, my light and long set was a little slower than previous sessions but I felt fast and with the darkness, hard to get the timing just right haha. My rest between sets was resetting the course and changing the weights, which took much longer than I would have liked. I was absolutely dreading the sandbag stuff after last week. I really didn’t want a repeat with the sweating and the not being able to pick it up. However, things went better than expected. I honestly had no issues and made quick work of the two sets. Only bobble had been on the last rep of the last set were I didn’t have it high enough for the initial load over the bar and had to regrip. Again, I’m loading to much higher than the proposed contest conditions so it isn’t an issue.

September 15, 2015 – Week 16, Day 1

Dynamic Warm-ups

12” Log Clean and Presses
One Clean
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
235x1
260x1
285x1
305x1

Circus Dumbbell Clean and Presses
130x1/1
152x1/1
185x2/2
200x0/2 PR+3lbs
160x6/6

Parallel Bar Dips
bwx5
bw+50x3
bw+100x1
bw+155x5
bw+155x5

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

12” Log Seated Overhead Lockouts (6” ROM)
185x3
225x2
275x1
315x3
315x8 PR+1 rep & 15lbs

Band Scapular Retractions
SB+(2)AB+(2)LBx12
SB+(2)AB+(2)LBx12
SB+(2)AB+(2)LBx12

30 Minutes of Stretching

Comments: Last heavy week of this training cycle. Log clean and presses for singles again. Definitely not fresh as these felt like more muscle then I would have liked was involved on these. I rushed the clean on the second heavy single and it made things a little tougher for the press. Plus it bug my right biceps. I made sure I didn’t screw things up on the last one. Easiest 300lbs or more has felt with a clean on log (granted I’ve only done it five times in my life haha). Then onto circus dumbbell after that. This was going to be tough. Plan was to hit contest weight for a double with both sides after doing last week’s weight for a double. A little slop on both sides with the first double but I didn’t dwell on it as the big jump was my main concern. Right side has been weaker ever since I injured my thumb a few years back training with a 3.5” thick handled dumbbell. If I got the weight even once, it would be a huge PR. I gave it the old college try but it wasn’t happening. My weak side has made a bit improvement but not enough for me to be ambidextrous at Nats haha. After the double miss with the right, I had to make up for it with the left. I got the double but it was almost anticlimactic with how not impossible it felt. Down set for reps wasn’t bad, just not used to the breathing but could definitely do ten each side if needed. Left wrist started to ache after that; going to have to watch that. Shoulders beat so dips again were a struggle. I was concerned as my right biceps felt like it was vibrating in my arm while doing these. No pain, just very hard reps with this weight. Pull aparts were good, tried to change my grip each set for variation and tried to mix things up as far as where I felt the focus in the shoulder girdle. With log lockouts, I had to use the power rack this time but I made sure that I adjusted the thing so that matched the squat rack as best I could. Honestly, this felt way easier than I was expecting that I had to do multiple double takes to make sure I was doing the right weight. If I had gotten one more rep, it would have been a 50lbs PR haha. Scapular work with the bands was pretty easy comparatively to the last few sessions. No hand issues of any kind.

September 13, 2015 – Week 15, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
225x1
255x2
255x2
255x2
255x2
255x2
255x2

14” Trap Bar Deadlifts
175x5
175x5
265x3
265x3
355x1
355x1
445x1
535x1
625x1

12” One Arm Front Farmer’s Deadlifts
115x5/5
165x3/3
205x1/1
255x1/1
295x1/1
330x3/3
330x2/2
330x1/1

Yoke Front Carries
180x50’
180x50’
270x50’
270x50’
360x50’
450xpick
540xpick
630xpick
630x50’ in 11.77 seconds
575x50’ in 9.96 seconds

Ab Wheel
bwx6
bwx6
bwx6

29 Minutes of Stretching

Comments: Back to the somewhat normal Sunday lifting routine. Paused front squats went well, definitely the best they have felt with this weight during this cycle. Not perfect but loads better than it has been. Deadlifting with the trap bar after that. Work up to a solid single. I’m surprised my deadlifting is still doing alright as usually, the beating from event work makes my strength go down. That is not to say that the last single didn’t feel slow and awful. Brought a farmer’s walk handle with me to cut down on setup time. Pretty big jump, working with 110% of contest weight. Grip still feeling strong but definitely feeling the pull in the shoulders and biceps. Reps were dropped but probably could still match them if need be. Home for front yoke carries. Big jump up in weight from last time but only one work set at that weight and then a lighter set. Most weight I’ve done for a front yoke carry. So much pressure on the midsection. I knew it was going to be a full run after the doing a pick beforehand. Still a little shy of contest weight but it will happen. Second set was just a little slower than what I did last week with a lot less weight so that is a good sign too. Ab wheel and then stretching to SyFy channel.

September 11, 2015 – Week 15, Day 3

Dynamic Warm-ups

12” Log Clean and Presses
One Clean
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
Clean Every Rep
270x2
270x2

Close Grip Barbell Bench Presses
45x10
95x5
145x5
195x3
245x3
295x1
335x1
335x3
335x4

Standing Tate Presses
50’sx15
50’sx15
50’sx15
50’sx15

Straight Arm Pulldowns
120x12
120x12
120x12

29 Minutes of Stretching

Comments: Third time with week working with log cleans with around 90% of competition weight. Starting to get a little tired of it haha. My upper back was pretty darn sore just the day before so I knew this wouldn’t be a walk. Right biceps was very tight so I had to watch it on just about every exercise. Log is feeling heavy as expected but power is still there. I felt unstable in the rack position on the second rep of both sets with the working weight. Benching started off good; didn’t even ask for a spotter until the max rep set. I didn’t give the weight the respect it deserved and it cost me on that max rep set. On the second rep, I was too loose in my shoulders and upper back and the bar drifted toward my face and I had to fight to get it back in the right path to lockout. Definitely cost me a rep or two. Ended up barely getting an ugly four reps. I know it was not a strength issue but technique so I just got to power through, accept it, and keep going forward. Standing tate work was tough. One more rep than last time I did this rep each set and my thoughts that I had “mastered” said weight were put to the test haha. I was essentially rest-pausing the last several reps by resting the dumbbells on my shoulders. Awful and sloppy straight arm pulldowns to end it all. Not as easy as last week but better than two weeks ago. Understandable with the heavier workload preceding it. Stretched a good bit and then home for steak.

September 9, 2015 – Week 15, Day 2

Dynamic Warm-ups

12” Log Cleans
90x5
90x5
120x3
150x3
180x1
210x1
240x1
265x3
265x2
265x1

Hatfield Overload Squats
170x5
170x5
260x3
260x3
350x1
350x1
440x1
530x2
530x2
530x2

Farmer’s Walk
225xpick
275xpick
315x50’ in 11.85 seconds
340x50’ in 13.51 seconds
255x75’ in 13.32 seconds

Sandbag Carry and Load Over Bar (49”) (turns at 20’)
280x3x40’
280x3x40’

32 Minutes of Stretching

Comments: I was definitely tired and still going off of the high of how well the pressing went the day before. The weather wasn’t too good as I was hoping to take a day of rest but the forecast for the next day was even worse. Very hot and very humid. I gained a layer of “water skin” just walking from my car to the gym. Log cleans to start it off. Attempted to do want I did that day before but definitely tired. Upper back wasn’t cramping up but it was definitely saying hey. Same weight all sets, just doing 3,2,1. Cleans felt fine and were fast but a bit more “muscle” was involved then yesterday. Three sets of doubles on the hatfield squats. Not as much as two weeks ago but more than last week. Getting towards the end, no need to go balls heavy. Took even shorter rest this time. Home for events in the humid air swamp. Thankfully, it had cooled down a little and it wasn’t so humid I had a sheen of moisture at all times. The humid it made things difficult with grip on the farmer’s walk. Almost lost my grip picking up my second warm-up. Had to chalk up my hands and the handles like crazy. Another big jump in weight for these. Pretty darn close to my PR max weight with these handles for this distance. Pick-ups are still tough but I am able to pick up speed after that. Very happy with how the heaviest set went. I felt like I was moving fast on the light set but it appears I was slower this time. However, my timing wasn’t as accurate as it got very dark very quick. First time having to do the farmer’s walks by lantern. I really hate sandbag at this point. One less set but even more weight. Had to psyche myself up for getting the set started and the first set was about the amount of suck I was expecting it to be. The second set though was a level of suck beyond that. I knew I was going to be in trouble when the second rep was a struggle to get into my lap and I walked back to the start. I was pouring sweat and I couldn’t get a grip with my left hand. I rested my head on the crossbar of the yoke and it was like a leaking faucet with the sweat coming off my head. I was considering just stopping. This was the last thing, I had put in a good effort. I walked away and sat down for about a minute and came back determined to get it. I put a lot of effort and anger into it and got the last rep. Got blood blisters on two fingers now haha. This ended up being a late night.

September 8, 2015 – Week 15, Day 1

Dynamic Warm-ups

12” Log Clean and Presses
One Clean
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
260x1
280x1
300x1

Circus Dumbbell Clean and Presses
130x1/1
162x1/1
185x3/3
185x3/3
160x5/5

Parallel Bar Dips
bwx5
bwx5
bw+50x3
bw+100x1
bw+150x5
bw+150x5

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

12” Log Seated Overhead Lockouts (6” ROM)
150x5
200x3
250x1
300x1
300x3
300x3
300x7 PR+2 reps

Band Scapular Retractions
SB+(2)AB+(2)LBx12
SB+(2)AB+(2)LBx12
SB+(2)AB+(2)LBx12

29 Minutes of Stretching

Comments: Including this week, two more planned heavy weeks before deload and then show time. Changed things a little with having the log work for this day be with a clean. I knew I could hit all these weights but with the competitor list posted, things are starting to feel a bit more real and my anxiety is increasing. On the cleans, I modified the technique yet again as I was noticing that when I didn’t pull the log so tight to my body, I was able to bump it up higher on my chest. So I went with it, using my long arms and legs to my advantage. These were some of the best log cleans I’ve done, both efficiency and effort wise. Made for the presses to go up quite a bit easier than usual. Top single was definitely not a max and rested, I feel I could get at least a tough double. Very encouraging that I’m now consistently hitting 300lbs or more on log in training. Circus dumbbell followed. Same reps and weight as two weeks ago. My aim was to try and do better than last time. No biceps issues which was awesome, really put my mind at ease. Some technique issues but the power and strength is there. Shoulders were sore and tight after the circus bell work as dips were pretty tough again. Didn’t need to go all out to get the reps this time thankfully. With band work, I really tried to focus on the small back muscles doing the work rather than just yanking it like I’m prepping a lawnmower. Worked well I think. For the lockouts, I started out using the cage power rack as the tiered squat rack was in use. It just felt off and claustrophobic as I only got a single with the working weight so I took a break and moved it to the other rack once it cleared out. Still tough as anything, just about every rep was a strain the first set. Second was better but I didn’t expect to crush my previous best by two with how I was feeling haha. Band pulls to finish up the night. Getting better again and no hand issues.

September 6, 2015 – Week 14, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
225x1
255x2
255x2
255x2

14” Trap Bar Deadlifts
185x5
185x5
275x3
275x3
365x1
365x1
455x1
545x2

12” One Arm Front Farmer’s Deadlifts
115x5/5
165x3/3
205x1/1
245x1/1
280x3/3
280x3/3
280x3/3

Yoke Front Carries
180x50’
180x50’
270x50’
270x50’
360xpick
450xpick
540xpick
540x50’ in 10.15 seconds
540x50’ in 9.94 seconds

Ab Wheel
bwx6
bwx6
bwx6

30 Minutes of Stretching

Comments: Holiday weekends always seem to be last minute things. I slept until 1:00PM Saturday and found out that the one gym would be closed for the weekend. Branched out elsewhere and luckily found a place to train with a trap bar. Headed out to Iron Haven for earlier than usual training. Front squats to start off the session. Still odd doing these out of a monolift. Weight felt ok and I felt I got better each set. Best I’d say these have felt. Trap bar deadlifts followed. The bar here is not as beefy as mine. I was to do a little less than I did but the plate math was easier and I wasn’t sure I could fit the smaller plates on it by the end. Thin handles did a number on my callouses. The weight felt heavy and slow but actually looked pretty good on camera speed and form wise. I had brought a farmer’s walk handle with me so that I wouldn’t be here for just two exercises. Not a fan with how the weights moved on the rubber mats. I felt better each set and was pulling the weight faster and faster. Back home for front yoke carries and abs. Easy plate math this time, just go up two plates at a time. Working weight is the weight I started off with the first session with this exercise. Still a pain to pick-up but I knew I was moving faster than I had back then. Last set was under 10 seconds so happy about that. Abs to stretch out the compressed core and then stretched. Three recovery burritos should help too haha.

September 4, 2015 – Week 14, Day 3

Dynamic Warm-ups

12” Log Clean and Presses
One Clean
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
Clean Every Rep
240x2
240x2

Close Grip Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
245x1
300x3
300x3

Standing Tate Presses
45’sx15
45’sx15

Straight Arm Pulldowns
120x12
120x12
120x12

27 Minutes of Stretching

Comments: First workout as a 30 year old. Normally with the deload weeks (this is only a quasi-deload) I get achy joints but this one has just been achy muscles. Biceps and obliques and back for sure. Log clean and jerks again but as the past few weeks, not really able to get the dip under for the jerk. The right biceps was aching enough that I was slower than I usually would be on the first work set, prepping before the initial pull to the lap and taking a slight break between the reps. I told myself that wouldn’t do for the second set and that went much better and a bit faster. From the neck down to my hips, my body felt like crap and it was not from the three entrees and endless shrimp from the night before. Muscles were just sore as anything. Felt most present on the bench. Weight was going to be easy, even with the discomfort. I made jumps using the smaller plates to make things interesting until the actual working sets. A little slower than I would have liked but solid reps. Standing tate presses were very easy, I was only to do 14 but did 15 by mistake. 14 reps just seems unnatural I guess haha. Sloppy straight arm pulldowns continue to be a pain but get easier every time. Stretched and then home for lots of shake-n-bake chicken and cod.

September 2, 2015 – Week 14, Day 2

Dynamic Warm-ups

12” Log Cleans
90x5
90x5
120x3
150x3
180x1
210x1
230x1
250x2
250x2

Hatfield Overload Squats
140x5
140x5
230x3
230x3
320x1
320x1
410x1
500x2
500x2

Farmer’s Walk
225xpick
255xpick
290x50’ in 10.97 seconds
290x50’ in 10.68 seconds

Sandbag Carry and Load Over Bar (49”) (turns at 20’)
220x3x40’
220x3x40’

28 Minutes of Stretching

Comments: Lower back was still a little tight from yesterday and of course the right biceps is sore but I must keep going. Same warm-ups for the log besides an extra single before the working weights. Continuing to work on the deep lap. It does slow things down quite a bit but it saves stress on my biceps and makes the final roll up to the shoulders quite easy. Hard to really gauge how these felt because of that haha. Moved on to overload squat work. Again, I tried to take an even shorter break between the top two sets. The weight felt great and could end up being speed work in the near future. Watching the right knee. No pain, just a little odd feeling. Home for running with stuff. With the soreness in my lower back, I wasn’t sure how the farmer’s walk runs would go. Pick-ups felt slow and heavy emphasis on lower back and hamstrings but I felt my speed was good. I noticed during the two runs I was able to pick up speed. Not my fastest times for this weight but decent. Sandbag work after that. Even with the reduced weight and sets, this is still not pleasant. I could move a bit faster and heft the bag around a bit more but the removal of one of the bags inside certainly made the thing livelier with the sand moving around. Even with the shorter workout and workload, still ended up being a late night by the time I finished putting the equipment away, stretched and ate dinner.

September 1, 2015 – Week 14, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
265x1
290x1
290x1

Circus Dumbbell Clean and Presses
130x1/1
130x1/1
170x2/2
170x2/2

Parallel Bar Dips
bwx5
bw+35x3
bw+70x2
bw+110x5
bw+110x5

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Band Scapular Retractions
SB+(2)AB+(2)LBx12
SB+(2)AB+(2)LBx12
SB+(2)AB+(2)LBx12

29 Minutes of Stretching

Comments: Semi-deload week if you will. An attempt at tantric peaking I presume. I didn’t feel so hot after work and got a little bit of a cold sweat. Then my lower back just cramped up on me. Wasn’t going to let that stop me. My rack placement with the log felt a little off on the warm-up sets and I knew I had to get it right or I was going to injury myself. Just two singles and the weight felt pretty good. Circus dumbbell was next. Biceps are tender, especially the right side. The weight is at that weird spot where it isn’t something I need to be 100% focused but it isn’t something I should be taking lightly. Definitely not my best work haha. I had issues on half of the reps I did with my left side. Second rep of the first the weight didn’t “stick” to my shoulder so it was all wobbly and on the first rep of the second, I didn’t wait for it to settle and could have done something stupid to my shoulder. Since not a lot of beating this far into the workout with the decreased volume, dips were ok. Less weight so these were all slow and deliberate reps. Didn’t want to go buck wild and herky-jerky here. Band pull-aparts were great for a break and to get some blood into the little muscles. Scapular band work to finish off the night again. Biting into my hands and sweaty palms weren’t helping.