October 08, 2011 - DE LB

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

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

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

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

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

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

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.