October 09, 2009 & October 11, 2009 - DE UB

October 09, 2009

Walking – 32 minutes

Comments: Energy was low today, problem from a number of things so I tried doing some plate press and one arm clean and presses. Not a good idea. Even though I managed to clean and press 159lbs on a dumbbell with my left arm, all of the missed attempts did a number on me and gave me a slight pull in the right side of my lower back.

October 11, 2009 - DE UB

Dynamic Warm-ups

12″ Log Presses w/ IW#1’s clinched
No Bands
90x5
Add Bands
90x2
120x2
150x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2

2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
79x4/4
104x4/4
129x4/4
154x4/4 PR+2lbs

One Arm Dumbbell Snatches
49x4/4
64x4/4
89x4/4
89x4/4

Barbell JM Presses
85x15 PR+5lbs
85x15
85x15

29 Minutes of Stretching

Comments: Didn't lift the day before due to my lower back and with events being canceled due to Joe having the flu and Lou being down in Louisiana remaking the film Deliverance with tires and atlas stones. Any ways, pretty good workout. Log pressing was good and so was thick dumbbell stuff. Dumbbell snatches aggravated the muscle pull so I need to take anti-inflammatories and ice it. JM presses went well too.

October 08, 2009

Walking – 30.5 minutes

Comments: Some aches today but most went away after walking around a few hours. Yesterday's workout made it clear I needed to adjust my box squatting. My new plan for box squats is use 40%-50% instead of 50%-60% so I can work on being fast. I'm going to have make another change due to yesterday's workout due to the collar sliding off on the farmer's walk. It made a gash in the rubber floor, and that stuff is expensive, so no more farmer's walk at the Annex. Going to have to go back to doing them at the the Y on Friday's.

October 07, 2009 - DE LB

Walking – 31 minutes

Dynamic Warm-ups

13.5” Box Squats w/IW#3’s dbl clinched
No Bands
45x10
Add Bands
45x2
95x2
135x2
185x2
225x2
275x2
275x2
275x2
275x2
225x2

Yoke
400x75'
500x75'
600x75'
600x75'

Farmer's Walk
165x50'
205x30' (clip fell off), 207.5x20'
247.5x50'
287.5x27'8" PR+17.5lbs

Barbell Sit-ups
75x15 PR+10lbs
75x15
75x15

19 Minutes of Stretching

Comments: Okay workout, had a little bit of a discouraging start. Box squats were nice and easy until 225lbs and 275lbs was just unbearable. Nothing speedy about them. Dropped the weight after the fourth set with 275 and it didn't improve much. I had a bad run with 400lbs on yoke and was thinking about calling it a day until I saw my dad outside. I hadn't expected him to be over to help me lift today. My workout went much better after that. Had slight mishap on farmer's when the one muscle clamp slid off the implement. Nothing more than few scrapes on left hand and right ankle. Put different clamps on instead of the muscle clamps and finished the remaining distance. Quite pleased with walking with 287.5 on these handles as it is the most I've been able to pick up with them. The fact I've walked about the same distance with 2" handled farmer's with more weight shows how tough these implements are for me. Finished up with abs as usual. Only thing I think I need to short out now is box squats with bands. I've never been fast on box squats so maybe less bar weight would be better. Either that or do them with a manta ray and base my percents off of the that lift instead of my squat max. I also ordered a pair of Olympic weightlifting shoes. Hopefully they'll improve my overhead lifts with the increased stability and getting more leg drive.

October 06, 2009 - ME UB

Walking – 31 minutes

Dynamic Warm-ups

Axle Jerks
90x5
120x3
150x3
180x3
205x1
225x1
245x1
265x1
280x1 PR+5lbs
290x1 PR+15lbs
300x0
265x4 PR+17lbs & 2 reps

Rack 12” Log Half Presses
110x3
140x3
170x3
200x3
230x3 PR+2 reps

Snatch Grip Bent Over Rows (straps)
155x12
155x12
155x12

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

26 Minutes of Stretching

Comments: Good workout today. Finally had a workout to put my new axle through its paces. It is much tougher to put overhead than any of the other axles I've used. Most that I've used have been hollow tubes which have some flex in them but this solid bar has absolutely none. 300 will come soon. I think training on this axle will make any I face in contest easy by comparison when it comes to pressing. Managed to grind out some rack log half presses. Was planning to do pull-ups but my arms were bothering me during the first set so I'm ditching them. I did the snatch grip light to get used to them again and added back in the dumbbell rear delt raises. They were very easy and I attribute that to the recent addition of banded rack pulls.

October 05, 2009 - ME LB

Walking – 30 minutes

Dynamic Warm-ups

21.5" Box Squats
45x10
95x5
135x3
185x3
225x3
275x3
315x3
355x1
395x1
435x1
475x1
505x1
525x1
475x2

14" Rack Deadlifts w/IW#3’s & #1's dbl
185x3
225x3
275x3
Add Straps
315x3
365x3
405x3

Bavarian Lifts
228x12 PR+11lbs
228x12
228x12

Hyper Bench Sit-ups
72x15 PR+10lbs
72x15
72x15

27 Minutes of Stretching

Comments: Very good workout. I hit a decent amount on high box squats but I'm going to ditch them since yoke covers the same stuff as this lift just a lot more effectively. Probably going to substitute manta ray box squats and the dreaded front squats. Rack pulls were awesome. Forgot my loading pins at the Annex so I had to rig something up using ankle cuffs and a triceps bar for bavarians today. Something I did yesterday must have really worked the obliques and serratus muscles hard because they were hurting by the time I got to abs today.

October 04, 2009 - Events

Dynamic Warm-ups

Yoke/3" Dumbbell/Sandbag/Atlas Stone Press Medley
220x1/115x1/1/194x1/170x1

Sandbag Carry
300x240' PR+120'

Tackyless Atlas Stones (65" Yoke)
210x5
240x0
240x3 PR+10"
240x2

20 Minutes of Stretching

Comments: Nice easy going day, only lifted with Lou today. Calves were tight from truck pushing yesterday and triceps were mildly sore. Tried to make this a fun day since Lou is going to Nationals. I did a whole bunch of warm-up stuff for the press medley. I actually failed at pressing the sandbag the first time but manged to get it for 5 easy reps after a bit more warming up. I also did one arm clean and press with 115lbs on the 3" handle dumbbell with each hand so 2" should be no problem at Battle at the Barn. Almost pressed the 210lbs atlas stone several times, it will come. I was really pleased to finish the medley with few mistakes. Gave the big sandbag a go and managed to double my previous distance. I think I can get 300' soon. You can't really do reps over a yoke with this set-up so I did singles to work on form and speed. Still need to work on get full extension on these. The two I got filmed were probably the worst of the singles with 240 besides the first rep miss.

October 03, 2009

Walking – 30 minutes

Truck Pushing
7000x53 seconds
7000x49 seconds (uphill)
7000x95 seconds
7000x93 seconds
7000x65 seconds

Comments: I was expecting event training today but apparently it is tomorrow, but I dropped off some new toys at the Annex any way. Put my farmer's, chain yoke, and dragging sled with 50' of 1.5" manila rope. Did some walking and then did truck pushing about an hour later. My plan was to just go a certain distance but the road is hilly so some spots are really easy while others are too tough to budge the weight of the truck. Ended up doing pushes until I couldn't push it no more and then rested a little. First set was with regular shoes so I was slipping and sliding once I got to an incline, the second was with thick boots up a steep incline and the others were with boots on the same patch of road as the first set. Nice, short and sweet.