October 20, 2009 - ME UB

Walking – 30 minutes

Dynamic Warm-ups

12" Log Presses w/IW#2's
No Bands
90x5
135x3
165x3
Add Bands
95x3
125x1
150x1
170x1
185x1
200x1
170x4

Partial 12” Log Overhead Squats
190x3
240x3
280x3
330x3
370x3
420x3

Snatch Grip Bent Over Rows (straps)
205x12 PR+10lbs & 5 reps
205x12
205x12

Bent Over Rear Delt Dumbbell Raises
42.5'sx15
42.5'sx15
42.5'sx15

29 Minutes of Stretching

Comments: A good workout even if my back is still touchy. Workout took a lot longer than planned since I wanted to get the sets filmed and my usual camera man (my dad) was booked solid today. For log pressing with bands I had to get someone new each set since that person would then usually leave and not come back to lift. I tried out my new Olympic shoes and they certainly improve my stability with weights but attempting split stance jerks doesn't feel as natural as it does in my other shoes. I need to use them a bit more to get used to it I guess. Technically everything over 136lbs on the log press is a PR but I'm not going to count it since I never tried anything higher for speed work. I'm also not counting the PR's for partial log overhead squats since the setting I used at the Y is about 2" higher than the one I used last time at the Annex. I'm going to use the next lowest pin next time and use that height from now on so it will be about 10" ROM instead of today's 6" ROM. It did feel pretty cool to hold over 400lbs on the log overhead though. Upperback stuff went well.

October 19, 2009 - ME LB

Walking – 32 minutes

Dynamic Warm-ups

36” Chain Suspended Squats
45x10
95x5
135x3
180x3
210x3
240x3
270x1
300x1
330x1
350x1
370x1 PR+5lbs
385x1 PR+20lbs
405x1 PR+40lbs
365x4 PR+30lbs

18” Rack Deadlift w/ IW#3’s
’s dbl
225x3
275x3
315x3
Add Straps
365x3
405x3 PR+40lbs

Bavarian Lifts
257x12 PR+10lbs
257x12
257x12

Hyper Bench Sit-ups
92x15 PR+10lbs
92x15
92x15

29 Minutes of Stretching

Comments: Didn’t log in Sunday’s workout of vicious wrestling with my younger cousins (5 and 7 years old) because 1) I didn’t find out how much they weighed and 2) I don’t remember if it was eight or nine choke slams. It felt good to be back sleeping in my bed. All things considered, a very good workout. Quite pleased with how the chain suspended squats went even though the single with 350 aggravated my back. Honestly no reason for it to still be acting up on me. Then again sitting a car for twelve hours the day before (managed to shave off an hour going home) isn’t the best thing for your back. Still it was a very good workout. Pulls against band tension from 18” are a lot harder than pulls from 16” or 14”. There’s a ton of tension right at the start and I can get no leg drive into it. Finished up with some nice assistance stuff. I just purchased a Safety Squat Bar (SSB) from Elite Barbell and some Elite Tacky from “The Weak Get Eaten” and I hope to start using the new bar after this contest.

October 17, 2009

Walking – 53.5 minutes

Truck Pushing
7000+x150 seconds (down street)
7000+x127 seconds (up street)

Comments: I felt pretty bad yesterday and this morning. It happens when you're stuck in a car for 13 hours. Stopped briefly for the tail end of the rehearsal dinner, had some pulled pork and pulled chicken and overhead pressed the best man. Then about another hour to drive into Georgia to stay overnight at my sister's place and sleep on an air mattress because water is just too expensive and fire and earth is just impractical. Stress plus not much water equals a cranky Craig. I feel much better now and I was able to go for a long walk and then push the truck filled with some stuff up and down the street in front of my grandparents' place. These streets are flat and just perfect for yoke and farmer's walk. More driving tomorrow, ugh.

October 15, 2009

Walking – 33.5 minutes

Comments: Rainy and cold out today for walking, stayed out of the rain by walking around the plaza where I work. My weightlifting shoes came yesterday while I was working out and the one is a little tight on my left foot. They have their own bag to keep them in so that'll be convenient. I'll have give them a proper test next week. I'm thinking my next investment/purchase is going to be a safety squat bar. Not sure when I'll be purchasing it though.

October 14, 2009 - ME UB

Dynamic Warm-ups

Close Grip Barbell 4-Board Presses
45x10
95x5
135x3
165x3
195x3
225x3
255x1
275x1
295x1
315x1
335x1 PR+10lbs
350x1 PR+25lbs
365x1 PR+40lbs
380x0
325x5 PR+4 reps

Reverse Band 12" Log Presses w/IW#2's dbl
140x3
180x3
230x3
270x3
320x3 PR+2 reps

Snatch Grip Bent Over Rows (straps)
175x12 PR+4 reps
175x12
175x12

Bent Over Rear Delt Dumbbell Raises
42.5'sx15 PR+2.5lbs
42.5'sx15
42.5'sx15

24 Minutes of Stretching

Comments: Very good workout today. Back was feeling much better, so much so that it was hard to tell if it was still from the stupidity of Friday or just deadlift hangover. Pressing was feeling slow with triples but when I went to singles the weight flew up on me. I'm very pleased with getting 365 convincingly and giving 380 a ride. A short ride, but a ride nonetheless. Accidentally made battering ram out of my log and some bands setting it up for reverse band presses. Luckily only an old sweatshirt was harmed. 320 felt like it was crushing my chest but it went up quite well. I was tempted to try 360 for a single but I knew better than to press my luck. Finished up with upperback stuff. No more lifting heavy or at all until Monday.

October 13, 2009

Walking – 32 minutes

Comments: Walking felt pretty good and got some blood pumping into my lower back. Muscle pull still tight and even though I really wanted to lift today, I abstained. I'll do an upper body workout tomorrow and that'll be it until Monday since I'll be away from a gym until then while I'm down in South Carolina. I might push the truck or something when I'm bored.

October 12, 2009 - ME LB

Dynamic Warm-ups

Deadlifts
135x5
225x3
275x3
315x3
365x3
405x1
455x1
495x1
545x1 PR+20lbs
495x4 PR+20lbs & 1 rep

29" Rack Suspended Axle Zercher Lifts
255x3
305x3
345x3
395x3
435x2 PR+10lbs

Bavarian Lifts
247x12 PR+19lbs
247x12
247x12

Hyper Bench Sit-ups
82x15 PR+10lbs
82x15
82x15

25 Minutes of Stretching

Comments: All things considered, a very good workout. The muscle pull in my right side of my lower back wasn't bothering me until the 545lbs pull. I had switched my grip and I think that caused me to favor that side. I definitely had more in me, at least 20lbs, but didn't go any heavier due to my back. I had reached my goal and no time to do anything else stupid before the contest. Zercher went well, this Williams Strength axle is ridiculously tough. I thought it was bad on overheads with how rigid it is but it rolls around when I do zerchers so I have to pull my arms in tighter than I used to on my revolving thick bar. Accidentally did 10lbs more on bavarians than I had planned on but oh well, I'll take it! Abs were good. The rest of the week depends on how my back feels tomorrow. If it's good, I'll lift Tuesday and Wednesday this week before I had down to South Carolina for the wedding. If not, just Wednesday. Food, icy hot and sleep.