March 12, 2015 – Week 3, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
380x1
420x1
470x10
470x4

Glute Ham Raises
bwx6
bwx6
bwx6

Yoke
430xpick
520xpick
610xpick
700xpick
700x100’ in 21.25 seconds
700x100’ in 21.58 seconds
700x100’ in 21.36 seconds

Keg Over Bar (57”)
240x5
240x5
240x5
240x5
240x5

28 Minutes of Stretching

Comments: I know the drill at this point; warm-up quick for the squats, get to the other gym to do light glute hams, and then spend the rest of the time beating myself up with event work. Squats went well. I was a bit more deliberate this time around as my right hamstring was sore and I wanted to make sure it wasn’t going to do something crazy. Perhaps I was pitched forward a bit this time as it was tougher this week. Again, adding weight so there is that. Glute ham stuff was ok but I was being deliberate again with the hamstring. I gained more confidence as the sets went on though. Lower back was feeling it more than usual on these, perhaps from the squats. On to yoke. Got to do these outside again and with daylight’s saving in effect, I didn’t need night vision to see where I was going. Every set I believe was faster than what I did two weeks ago with less weight. I misread the distance and did 100’ again when I guess I was supposed to do only 80’ runs. Then it was keg stuff. Becoming less of a coward going into these now. I realized from the last two times that I was only really doing the warm-ups with lighter weight to stall and delay so I went right into it. I’m getting better with my conditioning and more coordinated on these. Only one bounced away from me this time haha. Did some inversion table and stretching before heading home to eat.

March 11, 2015 – Week 3, Day 1

Dynamic Warm-ups

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

Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
25'sx12/12/12
25'sx12/12/12
25'sx12/12/12

Parallel Bar Dips
bwx3
bw+45x3
bw+85x6
bw+85x6
bw+85x6

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

Incline Triceps Extensions
110x11
110x9
110x8
110x7
110x6

Band Scapular Retractions
SB+ABx12
SB+ABx12
SB+ABx12

28 Minutes of Stretching

Comments: Keeping the lifting week with a Wednesday start for this week before going back to normal on the deload week. I wanted to make sure my hamstring was good to go and make sure I had enough rest. Log felt good during warm-ups as per usual. Obviously tougher than the first week but better than last week. I had some jitters on the first set that I got over in the following sets. I got four on the fourth set and I then took a few seconds to refocus to get a fifth rep easier than the fourth (I got out of my groove on the fourth so I knew I had a fifth). Dumbbell stuff after that with increased reps. I think the shoulders are getting used to these again. Dips are still going strong but I’m still wary doing them. I noticed that my right triceps needs to “adjust” after the first rep and my right pec was “moving” during the sets. Nothing painfully mind you but I’m monitoring it and being cautious. Starting to get used to the increased tension on pull aparts. Triceps extensions on an incline were also good. Increased tension for band scapular retractions by adding another block for my feet without having to add more bands. Really noticed the increased tension throughout the range of motion by the last set. Probably stick with it for another session or two.

March 8, 2015 – Week 2, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
135x5
185x3
225x3
Added Pauses
275x1
315x1
315x1
315x1
315x1
315x1
315x1

18” Rack Pulls (squat bar)
155x5
155x5
245x3
335x3
425x1
515x1
Added Straps
600x1
600x1
600x1
600x1
600x1

Deadlifts w/ Chains (106lbs chain weight)
135x1
225x1
315x1
405x1
455x1
495x1

Farmer’s Walk (turns at 75’)
210xpick
210x150’ in 25.36 seconds
210x150’ in 24.34 seconds

Hammer Strength Low Rows
+260x5
+260x5
+260x5
+260x5
+260x5

Incline Dumbbell Curls
30’sx10
30’sx10
30’sx10
30’sx10

Kneeling Pulldown Abs
130x12
130x12
130x12

31 Minutes of Stretching

Comments: Daylight’s savings cost me an hour so I tried lifting about two hours after waking up to get the workout in. Didn’t sleep well, not sure why. Pause front squats still pretty darn tough but not as bad as last week I think. Moved on to rack pulls after that. Didn’t do as much for the warm-ups to save my back. I put some chalk on my ratchet belt strap and that seemed to work like a charm. Felt much the same as last week but since I’m doing more weight, that means good news. I felt something give in my right hamstring behind my knee initiating the fourth single. I was hesitant going for the fifth after that. It didn’t make it worse so I continued with caution. I didn’t pull the chain deadlifts as fast as I could as I was still feeling out my hamstring. After the 405lbs lift, which felt slower than last week, I slapped my leg and pulled like I meant it for the last two singles. I was pleased to do 495lbs double overhand with the chains. Farmer’s walks after that in the sunshine. There was 6” of snow three days ago. Weight is light but I wasn’t as fast as I usually am and my turns were not great. As per usual, my second run was better but not where I need it to be. Perhaps I was subconsciously worried about my hamstring. After all that fun, it was good to take weight off my legs for the rest of the workout. Easy rows into somewhat easy curls into easier ab work. Finished up with inversion table, stretching and some soft tissue work on my hamstring. Hopefully two days off will be enough rest.

March 7, 2015 – Week 2, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
75x5
105x5
135x3
165x3
195x1
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x8
275x6
275x3

Myostatic French Presses
85x10
85x10
85x10

Neutral Grip Pull-ups
bwx5
bwx5
bwx5

26 Minutes of Stretching

Comments: Slept in after an exhausting week. Lower back and hamstrings felt pretty stiff but upper body felt fine. Did less warming up with weights this time around. Last warm-up felt bit heavier in my hands then I would have liked but I made short work of the working sets and weight. Not feeling the fatigue I felt last time in my shoulders. I did the same for benching, less warm-up sets. With my shoulders and triceps not feeling like crap, I think I had more confidence for the bench. I hit the goal weight and reps but it wasn’t pretty or easy. First set was definitely my limit and I skirted close to it on the other sets. But hey, no missed reps this time. Increased weight and decreased reps for myostatic triceps. Didn’t have to work at it too hard this time around, probably because of the drop in reps for this session. Finished up with easy pull-ups and bit of stretching.

March 5, 2015 – Week 2, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
150x5
150x5
260x3
260x3
350x1
350x1
400x5
455x10
455x5

Glute Ham Raises
bwx6
bwx6
bwx4 (foot pad came loose)
bwx6

Yoke (drops at 33’4”)
430xpick
570xpick
675xpick
675x100’ in 30.61 seconds
675x100’ in 27.88 seconds
675x100’ in 26.84 seconds

Keg Over Bar (57”)
153x1
200x1
240x5
240x5
240x5
240x5
240x5

33 Minutes of Stretching

Comments: Office was closed three hours early due to snow. Meant I could lift early and I figured that was for the best because I had no idea if the Y would close. Hatfield work went better than last week and I had been concerned that my right knee would hinder me. The set of ten felt easier than the second set for five. Maybe I was more psyched up for that set and I knew the other set was a formality. Drove through snow to Ironmill to get the rest of the workout. I think the glute ham raise pad was restuffed as I had no knee issues this time. These felt quite easy and only issue I had was when the foot pad slid back on me during the third set. I managed to get it back in place and tightened before doing another set. Had to do yoke inside obviously. Pretty much had to do three short runs to get a full run in and those repicks can be draining. My speed got better each set. Hard to compare to last week with the differences but I feel my speed was comparable if not better this time. Finally, time for the keg over bar sets. I was really dreading this torture again and I was tempted to add more “warm-up” singles but I stopped myself as I knew I was just stalling. Fatigue makes cowards of us all. Things went better than expected. I only had to chase down on loose keg during the whole thing with the flat crash mats and I kept a better pace. Besides the one sloppy rep, I grazed my left hand at the start of the fourth set and my knuckles started bleeding. Dead but not quite as dead as last time. Did some inversion table and a lot of stretching before heading back home through the snow.

March 4, 2015 – Week 2, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
235x5
235x5
235x5
235x2

Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
25'sx10/10/10
25'sx10/10/10
25'sx10/10/10

Parallel Bar Dips
bwx3
bw+45x3
bw+80x6
bw+80x6
bw+80x6

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

Incline Triceps Extensions
105x11
105x9
105x8
105x7
105x6

Band Scapular Retractions
SB+ABx12
SB+ABx12
SB+ABx12

28 Minutes of Stretching

Comments: Didn’t lift until Wednesday night due to the weather Tuesday. Maybe I needed another day of rest/time to steel my resolve. Log felt good during warm-ups. Legs just seemed to leave me earlier than last time. I didn’t feel like set three was my limit so I tried a fourth but only got a double. Dumbbell giant set after that. Increased weight, decreased reps. Felt good, not as bad of a burn by the end of the sets. Shoulders and triceps starting to get used to this work as I didn’t have as much of an issue with dips this week. Not to say I’m not still dealing with balance and fatigue stuff on these sets haha. I brought the band tension back up to what I was doing at the end of last cycle. I will be at this tension for some time I think. Triceps extensions on an incline went better with the adjustments this week. Only set that gave me any issues was the first with some slight discomfort in my elbows and wrists but that was most likely just getting used to it as this was not an issue on the other sets. Increased tension for band scapular retractions again. Still going well here and I’m still surprised how much I feel these in my back, especially by the third set. Nowhere near as an exhausted mess by the end like last week so I guess something is improving.

February 28, 2015 – Week 1, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
135x5
185x3
225x3
Added Pauses
275x1
315x1
315x1
315x1
315x1
315x1
315x1

18” Rack Pulls (squat bar)
135x5
135x5
225x3
315x3
405x3
495x1
Added Straps
585x1
585x1
585x1
585x1
585x1

Deadlifts w/ Chains (106lbs chain weight)
135x1
225x1
315x1
405x1
455x1
Added Straps
485x1

Farmer’s Walk (turns at 75’)
200xpick
200x150’ in 24.10 seconds
200x150’ in 23.01 seconds

Hammer Strength Low Rows
+240x5
+240x5
+240x5
+240x5
+240x5

Incline Dumbbell Curls
25’sx15
25’sx15
25’sx15
25’sx15

Kneeling Pulldown Abs
130x12
130x12
130x12

34 Minutes of Stretching

Comments: Late night the day before meant I wanted to wait until later in the afternoon to lift. The meatloaf from yesterday was not agreeing with me. Body very sore so I figured it would be interesting seeing how the soreness would affect my strength. My usual front squats with a twist; pauses. I think the most I’ve tried doing a pause front squat with is only 225lbs. The pauses made these lifts so much harder. Did a few sets to get ready for the rack pulls. Used the heavy squat bar. Felt heavier than I would have liked but my darn ratchet belt kept coming loose as soon as I flexed my abs to break the weight off the pins. I may have to ditch it if I run into that issue again. Lower back was starting to feel it as I moved on to pulls with chains. 405lbs felt like speed work and I was ready for my next set but then the meatloaf came a calling. Definitely not as fast on the last two singles. I was surprised with how that much weight made a difference. Farmer’s walks after that. Messed up the turn the first set but did much better on the second set. Finished up with some rows, a lot of curls and easy ab work before doing a lot of stretching and some inversion table.