April 10, 2015 – Week 7, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
75x5
105x5
135x3
165x3
195x1
225x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
310x6
310x4
310x2

JM Presses
170x8
170x8
170x8

Neutral Grip Pull-ups
bw+15x6
bw+15x6
bw+15x6

28 Minutes of Stretching

Comments: Felt ok this workout. I think knowing the deload week is coming is made this session easier on my mind. Right knee was a bit achy but I expected that with how it has been the rest of the week. Not an issue with actually moving the work set weights though. Similar to last week, some reps felt great and others felt just ok on push press. The best sets were the ones that I got my hips into it. The weight is manageable enough that I can notice things before starting the lift, like that I appeared to be more inflexible on my right side in the rack position. Took a longer in the warm-ups to feel ready on close grip bench then I would have liked. Last warm-up didn’t feel super heavy like last week so I knew I was going to have a good time. If I had to, I think I had rep in the tank for the first two sets and at least a triple for the last one. Elbows ached on some reps during JMs. Weight feels fine and I still like the way they work my triceps. Added weight to pull-ups. The pull-up station that I normally use was in occupied so I had to lift at the assisted pull-up/dip station for the first two sets. Have to be more controlled there since the space is confined and if the weight swings forward, it hits stuff. Luckily, the other station freed up so I could do the last one there. Felt just a little tougher than last week. A good bit of stretching to end the session.

April 8, 2015 – Week 7, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
155x5
155x5
245x3
245x3
335x1
335x1
425x1
475x1
525x2
525x8

Glute Ham Raises
bwx6
bwx6
bwx6

Yoke
415xpick
505xpick
595xpick
685xpick
785xpick
785x60’ in 17.16 seconds
785x60’ in 14.91 seconds
785x60’ in 15.13 seconds

Keg Over Bar (57”)
240x6
240x3 (keg broke)
295x6
295x3

31 Minutes of Stretching

Comments: A bit more organized this time with what I was doing. Started out at Max Fitness. I was hoping to try a different rack but it was in use so I went with the one I used last time. I put down some mats to match the block of wood to make the floor flat and that worked like a charm for the Hatfield squats. I was definitely cautious with how my knee was feeling. It was actually bothering me more to unrack then to actually squat so once I got that sorted out, I was golden. Tough but not as hard as it was last week. I feel like this bar pitches me forward more than the one I use at the Y. Moved on to ghrs and they felt great. Easiest these have felt in a long while. Home for the ugly stuff. Again, watched the knee when I picked up the weight on yoke. I thought I had left my belt at the gym and I had to improvise (until I found it for the last set). Regardless, it reminded me of something I was told when I had gone to compete at the Pro/Am in Louisiana. I had forgotten to pack my moving event shoes. I was questioned if I was truly trying to turn Pro as it was something I could have prevented. Rattles in my head time to time. No excuses. First run of yoke started off slow but I picked up speed near the end. Felt my speed was very good on the other two working sets. Definitely noticing the yoke flexing as I pick up the weight with the single crossbar. Keg loads started out good. First time using my gloves on this and it seemed to work fine and protect my hands more. I was making it look stupid easy and barely breathing after the first set. Some gravel was spilling out of a crack in the wood top but I kept going. Then the top broke off on the third rep of the second set and the gravel just poured out of it. I believe I can fix it this weekend but I didn’t have the time and stuff to fix it mid workout. Only options were to use the sandbag or go with the heavy keg. I went with the heavy keg. I wasn’t able to get the required reps but I put in work. Loads of stretching afterwards.

April 7, 2015 – Week 7, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
260x1
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x1

Super Set: Incline Facedown Barbell Front Raises/Incline Facedown Inverted Dumbbell Flyes
45x14/25’sx14
45x14/25’sx14
45x14/25’sx14

Parallel Bar Dips
bwx3
bw+35x3
bw+70x3
bw+105x6
bw+105x6
bw+105x6

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

Incline Triceps Extensions
95x3
125x3
145x11
145x9
145x8

Band Scapular Retractions
SB+AB+MMBx12
SB+AB+MMBx12
SB+AB+MMBx12

31 Minutes of Stretching

Comments: I knew I’d probably be a bit beat taking one less day rest from the last workout of the previous week. I thought maybe I was wrong when the last warm-up up really quick. Right shoulder was tight and right knee was sore from the bobble on farmer’s walk Sunday. I got in some good reps but I knew my sets were numbered. Missed the last rep at the midpoint. More reps on the facedown superset. The first set was almost manageable so it hurt even more when it went back to being painfully tough the other two sets. Neck was tight the rest of the workout. Dips are still shaky but strong. Weight pendulum makes it hard to stay stable and push fast. Still felt better than last week though. Probably should have gone up in tension on pull-aparts. Energy was definitely low on the triceps extensions but I still left some reps in the tank on each set. Increased tension for scapular retractions and it felt similar to last week. Just a bit odd pulling against three bands. Stretched (especially hamstrings) to end the day.

April 5, 2015 – Week 6, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
135x5
185x3
225x3
Added Pauses
275x1
325x1
325x1
325x1
325x1
325x1
325x1

18” Rack Pulls
135x5
135x5
225x3
225x3
315x1
405x1
495x1
Added Straps
560x1
605x1
650x1

2” Platform Deadlifts
135x3
225x1
315x1
410x1
460x1
520x1

Farmer’s Walk (turns at 60’)
205xpick
255xpick
255x120’ in 24.58 seconds
255x120’ in 23.90 seconds

One Arm Cable Rows
130x12/12
130x12/12
130x12/12
130x12/12
130x12/12

EZ Curl Bar Curls
90x12
90x12
90x12
90x12

Kneeling Pulldown Abs
170x12
170x12
170x12

27 Minutes of Stretching

Comments: Today did not start off well. Lower back was already a bit tight from traveling yesterday. First time at Iron Haven and I was there about 15 minutes before my friend was to be there to let me. After waiting 45 minutes, I went home and messaged that I was going to try something else. Turns out I had gone to the old address so I ended up having to drive back out there. Started off with paused front squats. Never used a monolift for squatting before (usually because I’m too tall) but I did this time. I just walked out the weight anyways. Grinders every single one. Maybe using the foreign setup through me off but I got it done. Did the same warm-ups for the rack pulls. These went well, first two working singles went up much smoother than last week. I had some hesitation from the weight coming off the pins on the last one but it went up with authority and was better than last week. Deficit pulls followed. Good speed, still doing them double overhand. I did feel like my legs were locking out a little too earlier. Outside for farmer’s walk. Gravel parking lot made things interesting. Felt like my hamstrings were getting a harder workout. I did a bit more weight than planned as the plate math was just easier. Much like last time, I felt slow the first set but the turn went well. The second set started off much faster but the turn screwed me up and my right leg slipped. Forced me to slow down to get my footing and control of the implements again. Still not where I want this and this turning business is frustrating. Got to keep at it. Back inside for loads of reps with the one arm cable rows. Increased the reps for biceps as well. Finished up with abs and some stretching.

April 3, 2015 – Week 6, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
75x5
105x5
135x3
165x3
195x1
225x1
250x1
250x1
250x1
250x1
250x1
250x1
250x1
250x1

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
305x6
305x4
305x2

JM Presses
165x8
165x8
165x8

Neutral Grip Pull-ups
bw+10x6
bw+10x6
bw+10x6

28 Minutes of Stretching

Comments: Knees were super achy going into this workout. It was to be expected with the bump up in weights for hatfield squats and yoke on Wednesday. Took a while for the blood to get flowing in the joints. No weird calf muscle tightness so that was good. My right pec tightened up something fierce unracking my last warm-up. Kind of the opposite of how it felt last week on push presses as the weight felt fine on my chest and shoulders but was a bit slow on the lockout. I didn’t feel like the weight was going out in front of me either. Like last time, the last single was the best. Probably because I know the sets are done. Had to go to the upstairs section for the rest of the workout as the only bench I can use downstairs was in use. I mean, it is the same bench setup upstairs but it feels different. Possibly just a mental thing. My right shoulder and pec were tight doing warm-ups and my last one felt unreasonably heavy. Lots of slop on the benching but I got the reps. Triceps felt like pistons as I was able to keep grinding out the lifts. Definitely harder than last week. JM presses after that. Elbows ached but the weight was good and I still like how these feel. Added another rep each set for the pull-ups. About the same until the last rep of the last set where I started to feel a little fatigue in my arms. Stretched and called it a night.

April 1, 2015 – Week 6, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
155x5
155x5
245x3
245x3
335x1
335x1
425x1
475x1
515x2
515x8

Glute Ham Raises
bwx6
bwx5 (miscounted)
bwx6

Yoke
395xpick
485xpick
575xpick
665xpick
765xpick
765x65’ in 16.89 seconds
765x65’ in 16.24 seconds
765x65’ in 15.47 seconds

Keg Over Bar (57”)
240x6
240x6
240x6
240x6

30 Minutes of Stretching

Comments: This workout had to change with the issues from the last few days. New training but with old places and equipment haha. Went right over to Max Fitness to start out the workout. I’m going to need to tweak the setup for hatfield squats when I train here with the power racks being different. Hell, the ssb bar is a little different too. I think my stance was forced to be a bit wider than I would have liked as the rack I was using had a small wood block area added to it that is used to keep a bench from sliding when someone is using the rack for pressing. I didn’t like how it made my knees feel with the wider stance so I just grinned and bared it by walking over the block when walking out the weight and having my toes slightly on it. My entire midsection still beat from moving the equipment and my right hip still achy as well. I went a little heavier than recommended as the plate math was easier with the heavier bar. Hardest these have felt the entire cycle, feeling the grinders. I tried a different hand position for one of the reps and it didn’t feel good on my shoulders so I went right back to how I’ve been doing it. GHR felt great and it was good to get to do it on a true GHR again. Big difference in how the hamstrings get worked. I miscounted on the second set but these reps were easy. Headed home to do the strongman stuff in the street aka disturbing the peace. I feel my yoke is tougher than the ones I use in contest and the one I had been using. The single cross bar means that the weight will oscillate up and down rather than shift side to side slightly. I got used to it after a set and improved my time by over a second by the end of it. Cross bar really digs into my upper back. Keg went well. Used a piece of foam and two pine wood planks as a crash pad. Keg has seen better days but it was used by Jenkins so that is good enough for me. I might need to wear gloves in the future to keep the one end from cutting up my hands so much. I’m getting used to the breathing heavy aspect. Massive lower back pump on the last set. Pain in the butt putting all the weights away but it felt good to train with the familiar again. Loads of stretching afterwards.

March 31, 2015 – Week 6, Day 1

Dynamic Warm-ups

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

Super Set: Incline Facedown Barbell Front Raises/Incline Facedown Inverted Dumbbell Flyes
45x12/25’sx12
45x12/25’sx12
45x12/25’sx12

Parallel Bar Dips
bwx3
bw+45x3
bw+95x6
bw+95x6
bw+95x6

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

Incline Triceps Extensions
70x3
95x3
120x1
140x12
140x12
140x10

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

26 Minutes of Stretching

Comments: With everything happening this past weekend, I knew I was bit exhausted mentally. Physically too considering having to move all weights and equipment in to my garage. The short of it was I wasn’t feeling my best. As last time, doubles until infinity but with more weight. With how the first two work sets went, I wasn’t expecting to do much more than that haha. But I just kept on going and pressing out the weights. My legs felt anchored to the ground but my base felt pretty solid and I was able to use my triceps and upper back to lockout the weight. Quite a few ups and downs on the sets as some sets felt like the last while others felt almost comfortable. The face down on an incline bench superset returned with a vengeance. Hard to tell if it’s tears or sweat by the third set. Dips were not so easy this time, I felt strong but the weight was rocking me and got me off balance a few times. Pull aparts are better but I may stick with this tension a bit more. Tried to do three sets with more weight than my top set last week on incline triceps. Almost did it but no more left in the tank by the end. Scapular retractions felt good, I think I’ll increase the tension next time. Stretched to end the day.