June 15, 2010 - ME LB

Walking – 30 minutes

Dynamic Warm-ups

Reverse Band Deadlifts w/IW#4's
No Bands
135x5
Add Bands (-100lbs)
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1 PR+10lbs
585x1 PR+50lbs
610x1 PR+75lbs
655x1 PR+120lbs
590x3 PR+55lbs & 2 reps

Front Squats
185x3
225x3
275x3
315x3
365x2

Safety Squat Bar Goodmornings
285x12 PR+10lbs
285x11
285x10

Unanchored Spread Eagle Situps
55x20
55x20
55x20

33 Minutes of Stretching

Comments: Very good workout. I wasn't sure how today would go as my neck and traps were still stiff from tweaking something on Sunday and my hips were still sore. Also my left ankle had been really sore the night before. I haven't done any reverse band deadlifts since August last year and that was with a thick bar. That workout had been a crappy one to boot. The way I set up the bands for reverse deads is a little different than most as I make sure the bands totally give out right at my knee cap rather than just coming out of the bands at the top. Good thing the only thing that bothered me today was my left arm which was sore and I had the cut on my finger from keg carries so I had to bandage that up backing it hard to close that hand all the way. Weights felt really explosive and I upped my anticpated goal quite a bit from 550lbs. Worked up to 495lbs with double overhand grip before switching to alternated grip. I took a cautious jump from 585lbs to 610lbs as it didn't feel that easy but I guess I wasn't focused that set as 610lbs felt easier than that set. I knew I had a big lift in me after that so I made a big jump for 655lbs. I got it to my knees and I had to hitch it. I wasn't going to let it go as I'd already come so far. Really happy with that lift. When I used to do these more frequently, this lift was only 20lbs more than my best deadlift. I don't expect that same carryover now but it should mean I'm good for a big PR next time I pull a barbell from the floor. Front squats felt good and I was hoping to get a triple with 365lbs but I had to settle for a hard two reps. I'll get it soon. Legs feel strong and springy. Got lazy with the ssb gm's and just put on a 10kg and two 45lbers on each side to get 285lbs instead of my planned 280lbs. It's a good, strong lazy. Sweaty so the bar slid down to my neck on the second set so I chalked up my neck for the third set. Really killed my entire back, neck and hamstrings. Finished up with abs and stretching. Going to be sore tomorrow.

June 14, 2010

Walking – 33 minutes

Comments: Neck and traps were still tense but felt better than yesterday. Hips were really sore. Found out by accident that I should have received fourth at the Iron City contest. Getting back to the heavy stuff tomorrow.

June 13, 2010 - Events

Dynamic Warm-ups

Sand Bag Presses
100x10
150x10
250x0
250x0
150x10

Keg Carries
180x150'
240x150'
350x150' PR+50lbs & 80'

Atlas Stone Loads
240x1 to 57"/240x1 to 65"/240x1 to 73" PR+8"
240x1 to 57"/240x1 to 65"/240x1 to 73"
240x1 to 57"/240x1 to 65"/240x1 to 73"

Super Prowler Pushes
250x75' (High)
250x75' (Low)
250x75' (High)
250x75' (Low)

Comments: I think it's been over a month since I was last down at the Stable in Chambersburg. Figures my first day back happens to be the most muggy and humid day this year. Compared to today's sweatfest, yesterday was a trickle. I'm talking full blown Sweat-con 5. Joe had some new goodies (they had canceled his summer strongman program at the highschool). Did some reps with the light sandbags and then went for the 250lber (some water got in it so it probably weighs more). Got it up to my chest easy but barely got it off of the chest. Stupid idea as it tweaked something in my neck. Probably from trying to overhead press a sandbag that weighs over 100lbs more than the heaviest one I've pressed. I did a bit of contemplating and tried it again getting above my head but no further. Did the 150lber again for some reps. Keg carries were tough. They were slippery, I was slippery, it wasn't pretty. I took five steps and the thing slid out of my arms with both 180lbs and 240lbs. I had to hold it in a comprised position that was not too friendly on the groin. I noticed after my run with the 240lber that my left hand was bleeding from when it slid out so I cleaned that up and taped it. The 350lbs keg was a lot more manageable as I could actually get a good hold on it. A little tough but I could have done further. Stones I did a new drill to work on my extensions. I did one rep to the high platform (57") then added a tire (65") did a rep and then added another tire (73") to finish the set. The 73" load was really tough on the first set and I almost missed it on the second and had to press it in. The third set was great as I launched it over the tire right into the center. Stones felt great. Joe was doing some sprints with his super prowler (the thing is massive) and I figured it wasn't right to just let him do them alone so I did two sets down and back. So besides the muggy and humid day, the rain, the sliced finger and the tweaked trap muscle, it was a good day.

June 12, 2010 - DE UB - Deload

Dynamic Warm-ups

12" Log Clean and Presses
90x5
111x5
140x5
167x5

2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
85x4/4
85x4/4
85x4/4

Neutral Grip Incline Dumbbell Bench Presses
45'sx10
45'sx10
45'sx10

Barbell JM Presses
122x12
122x12
122x12

30 Minutes of Stretching

Comments: Very very lazy today. Slept until 11:30 today. Energy was high for the workout albeit very sweaty. Like rain forest sweaty. Log was snappy and easy, tested out a new band setup for speed days with log as well. Sloppy on one arms but that's to be expected when I haven't really done them in like a month I think. Incline was easy peasy. Elbows were aching on JM's, another I haven't done in like month. Wrist wraps kept my wrists from bothering me on these like they normally do. Left palm is tender, been like that since the contest. It acts up every once in a while.

June 11, 2010 - DE LB - Deload

Walking – 30 minutes

Dynamic Warm-ups

Squats
45x10
115x5
165x5
205x5
245x5

Yoke
455x50'
455x50'
455x50'

Farmer's Walk
166x75'
166x75'
166x75'

Dimel Deadlifts
161x15
161x15
161x15

32 Minutes of Stretching

Comments: Still getting the aches and kinks out I guess. Did squats with oly shoes and they felt pretty comfy, definitely noticed my hips with them on and wide-ish stance. First set of yoke reminded me that I had indeed done heavy yoke recently. Each set felt better and better but really noticed pain in left side of my upper back and my right hip/quad. Took short rests with these. Took it slow on first set of farmers and then ramped it up the next two sets. Again short rests and these felt pretty good. I was sweating a lot moving everything around fast (putting on plates, moving plates, etc.). Dimel's let me know that my upper back and hips were sore. Definitely noticed tight hamstrings and sore tendons while stretching. This deload recovery may take longer than I thought from going so hard. Maybe it's the three shows and maybe it's the unexpected heavy yoke to top it off. Only can speculate. Looking forward to sleeping in.

June 10, 2010

Walking – 34 minutes

Comments: Still pretty beat but not like the last few days. Walking felt good but something in the air gave me an allergy fit. Still just trying to chill. Planning on heading down to Brute Strength Gym in Norfolk, VA next weekend for a weekend of tough event training with Lou and Andy and possible some other guys. Still working out the final plans for that but it should be fun.

June 09, 2010 - ME UB - Deload

Walking – 30 minutes

Dynamic Warm-ups

Close Grip Barbell 3-Board Presses
45x10
85x5
125x5
155x5
185x5

Barbell Strict Presses
90x3
120x3
150x3
180x3

Wide Grip Power Shrugs (straps)
285x10
285x10
285x10

Bent Over Rear Delt Dumbbell Raises
37.5'sx12
37.5'sx12
37.5'sx12

39 Minutes of Stretching

Comments: Forearms were feeling better today. I swapped the rows out for shrugs to try something else and to give my back a little more rest. Tired but not done.