Dynamic Warm-ups
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
90x2
115x2
115x2
115x2
115x2
115x2
115x2
115x2
115x2
115x2
115x2
12" Log Cleans
180x3
224x3
268x3
312x3
356x0
Bent Over Rear Delt Dumbbell Raises
75'sx12 PR+7.5lbs
75'sx12
75'sx12
34 Minutes of Stretching
Comments: Yesterday caught up to me today big time. My biceps were a little achy later on Sunday but today was a much different story. Soreness from the middle of my back all the way up to the base of my skull and of course my biceps. They haven't been this sore in a long long time. Push pressing went well but log cleans were awful with how sore my biceps were. Also my back was kind of dead from stones. I had to really fight to get those three cleans with 312lbs so going for a big PR was stupid. I gave 356lbs a go but couldn't shoulder it. Eh. I may need to make some adjustments. My plan is to follow a 5/3/1 type scheme for both implement cleans and the hip thrusts/car dead sims. Of course I need to perfect the car dead sim lifts first before doing that so I will be testing out the latest variation of it this Sunday to base my numbers off of it. Biceps were stupid sore and I was lazy and just did the 75lbers for rear delts instead of getting the 70lbers. It took a while to dawn on me how much of a jump that was. These were tough. Went home to stretch. Rest tomorrow.
Tuesday, November 2, 2010
Sunday, October 31, 2010
October 30, 2010 - DE LB & October 31, 2010 - Events
October 30, 2010 - DE LB
Dynamic Warm-ups
13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
105x2
155x2
195x2
195x2
195x2
195x2
195x2
195x2
195x2
195x2
Barbell Hip Thrusts
375x5
445x5
515x5
585x5 PR+40lbs
Belt Squats
370x12 PR+5lbs
370x12
370x12
30 Minutes of Stretching
Comments: Got to the gym later than I had planned but not as late as it has been with this workout. Lower back and hips were hating me on squats. These are really starting to get tough. They are now 400lbs at the top and it just getting heavier. Plan is to get up to 210lbs bar weight before moving up in tension. First set of womb wreckers, I mean hip thrusts felt awful but very light. 445lbs felt much better. 515lbs was a bit of an effort (only feel these once I get over 495lbs) and had to fight to get them all with 585lbs. Reps were much better than the post contest workout with 605lbs. As I was setting up belt squats, I was still thinking about routine tweaks and was kind of not looking forward to pulldown abs. I was actually concerned that this workout would make tomorrows event training really tough. I have had good sessions but those were on Saturdays before this workout. As I was doing the belt squats, I was thinking about how to move things around and then it hit me. I don't have to do abs. I don't have to do four exercises a workout. I could just do the three big movements and call it a day. With that, I completed the belt squats on a high note. Finished up with stretching. Still need to work some things out but I'm getting there.
October 31, 2010 - Events
Dynamic Warm-ups
2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
57x3/3
57x3/3
107x3/3
107x3/3
130x2/2
130x2/2
150x1/1
170x1/1
190x1/0 PR+10lbs
Yoke
440x70'
440x70'
490x70'
490x70'
530x70'
530x70'
580x70'
580x70'
Atlas Stone Loads
No Tacky
240x3 (18") to 51.5"
324x2 (20") to 51.5"
385x0 (20")
Add Tacky
385x1 (20") to 51.5"
452x1 (22") to 51.5" PR+17lbs
Keg Tosses
35x1
35x1
35x1
35x1
35x1
35x1
Comments: After last weeks ho-hum effort on my part, I wasn't sure what to expect. My plans were to go to upstate NY for training on Saturday but it just didn't work out for me this time. I took my time getting set up as Bill and Zack were doing Nats events hard this week (last hard event session). I must say they both have come a long way since they started training for Nationals. I did some volume on dumbbell pressing and worked up to 190lbs. I only got it for one on my right arm and had two near misses with the left. I need to work on heavy singles for this as I can rep lighter weights easy. It's just as the weights get heavier, the balance becomes tougher. Happy to get the one rep but it should have been a double. Since I had Joe there, I wanted to get him to watch my yoke form, especially since it has been feeling much better lately. Just speed stuff. Joe said my foot speed and turnover is a lot better but something about the way I was lifting my knees up was off putting I guess. I kept at it and I was able to get near perfect on the last run with 580lbs. Then it was time for stones. I did the first rep with 240lbs one motioned but then I caught myself and did a two part lift for the other two reps. Definitely noticed a big difference in the explosion off the hips I got breaking it down. After Brett beat me on stones doing all the stones in a two part lift (even the really light ones) I see that as being a superior technique. I made big jumps since I wanted to give it my all come big stone time. I missed 385lbs no tacky and Joe was about to break his foot off in my ass until he realized I was trying it no tacky. That stone was really dusty today. Tacked up and got it easy. Then it was time for Loki, the 452lbs 22" diameter atlas stone I had made earlier this year. Joe was telling me to give it everything. I got as amped as I could and attacked. Easy lap and extend. Yes. It was almost anticlimactic with how easy it went. I wanted to do more but was told to end it on a high note. Did five singles on keg toss and called it a day. Guess I need to make a heavier stone now.
Dynamic Warm-ups
13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
105x2
155x2
195x2
195x2
195x2
195x2
195x2
195x2
195x2
195x2
Barbell Hip Thrusts
375x5
445x5
515x5
585x5 PR+40lbs
Belt Squats
370x12 PR+5lbs
370x12
370x12
30 Minutes of Stretching
Comments: Got to the gym later than I had planned but not as late as it has been with this workout. Lower back and hips were hating me on squats. These are really starting to get tough. They are now 400lbs at the top and it just getting heavier. Plan is to get up to 210lbs bar weight before moving up in tension. First set of womb wreckers, I mean hip thrusts felt awful but very light. 445lbs felt much better. 515lbs was a bit of an effort (only feel these once I get over 495lbs) and had to fight to get them all with 585lbs. Reps were much better than the post contest workout with 605lbs. As I was setting up belt squats, I was still thinking about routine tweaks and was kind of not looking forward to pulldown abs. I was actually concerned that this workout would make tomorrows event training really tough. I have had good sessions but those were on Saturdays before this workout. As I was doing the belt squats, I was thinking about how to move things around and then it hit me. I don't have to do abs. I don't have to do four exercises a workout. I could just do the three big movements and call it a day. With that, I completed the belt squats on a high note. Finished up with stretching. Still need to work some things out but I'm getting there.
October 31, 2010 - Events
Dynamic Warm-ups
2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
57x3/3
57x3/3
107x3/3
107x3/3
130x2/2
130x2/2
150x1/1
170x1/1
190x1/0 PR+10lbs
Yoke
440x70'
440x70'
490x70'
490x70'
530x70'
530x70'
580x70'
580x70'
Atlas Stone Loads
No Tacky
240x3 (18") to 51.5"
324x2 (20") to 51.5"
385x0 (20")
Add Tacky
385x1 (20") to 51.5"
452x1 (22") to 51.5" PR+17lbs
Keg Tosses
35x1
35x1
35x1
35x1
35x1
35x1
Comments: After last weeks ho-hum effort on my part, I wasn't sure what to expect. My plans were to go to upstate NY for training on Saturday but it just didn't work out for me this time. I took my time getting set up as Bill and Zack were doing Nats events hard this week (last hard event session). I must say they both have come a long way since they started training for Nationals. I did some volume on dumbbell pressing and worked up to 190lbs. I only got it for one on my right arm and had two near misses with the left. I need to work on heavy singles for this as I can rep lighter weights easy. It's just as the weights get heavier, the balance becomes tougher. Happy to get the one rep but it should have been a double. Since I had Joe there, I wanted to get him to watch my yoke form, especially since it has been feeling much better lately. Just speed stuff. Joe said my foot speed and turnover is a lot better but something about the way I was lifting my knees up was off putting I guess. I kept at it and I was able to get near perfect on the last run with 580lbs. Then it was time for stones. I did the first rep with 240lbs one motioned but then I caught myself and did a two part lift for the other two reps. Definitely noticed a big difference in the explosion off the hips I got breaking it down. After Brett beat me on stones doing all the stones in a two part lift (even the really light ones) I see that as being a superior technique. I made big jumps since I wanted to give it my all come big stone time. I missed 385lbs no tacky and Joe was about to break his foot off in my ass until he realized I was trying it no tacky. That stone was really dusty today. Tacked up and got it easy. Then it was time for Loki, the 452lbs 22" diameter atlas stone I had made earlier this year. Joe was telling me to give it everything. I got as amped as I could and attacked. Easy lap and extend. Yes. It was almost anticlimactic with how easy it went. I wanted to do more but was told to end it on a high note. Did five singles on keg toss and called it a day. Guess I need to make a heavier stone now.
Friday, October 29, 2010
October 29, 2010
Walking – 30 minutes
Comments: Nice and cool today. Just did a short but fast walk. Neck, trap and shoulder on the left side are stiff still. Still doing some thinking about exercises.
Comments: Nice and cool today. Just did a short but fast walk. Neck, trap and shoulder on the left side are stiff still. Still doing some thinking about exercises.
October 28, 2010 - ME UB
Dynamic Warm-ups
Viking Presses
45x10
90x5
135x3
160x3
185x3
210x3
235x1
255x1
275x1
295x1
315x0
Swiss Bar Push Presses
45x10
95x5
135x3
165x3
195x3
225x1
245x1
265x1
280x0
240x4
Close Grip Rack Lockouts w/ IW#2's & #1's dbl (+255lbs)
45x3
95x3
135x3
185x3
225x3
Wide Grip Cable Rows (straps)
250x12 PR+10lbs
250x12
250x12
G-Man Pressdowns
150x15 PR+5lbs
Strict Barbell JM Presses
85x15
85x15
85x15
25 Minutes of Stretching
Comments: This was a mess of a workout. My plan was to do viking presses but it was a pain setting it up so that it was "safe". When I got to 315lbs and missed it twice, I just got angry and didn't feel like doing my down set. So I pretended I didn't just do a max effort exercise and did another with the swiss bar and push pressing. Dumb. Feels even more awkward than the log. I know fresh I would have gotten 280lbs. Went on to rack lockouts with a ton of band tension. Just the bar was throwing me around like a rag doll. Some how I managed to do 225lbs for a triple. First set of rows sucked, the other two were better. That's the full stack, going to have to add weight. I started doing gman's but I felt stupified and sat around a bit thinking and then did strict jm presses with light weight. Another late night for me. I need to do some thinking now.
Viking Presses
45x10
90x5
135x3
160x3
185x3
210x3
235x1
255x1
275x1
295x1
315x0
Swiss Bar Push Presses
45x10
95x5
135x3
165x3
195x3
225x1
245x1
265x1
280x0
240x4
Close Grip Rack Lockouts w/ IW#2's & #1's dbl (+255lbs)
45x3
95x3
135x3
185x3
225x3
Wide Grip Cable Rows (straps)
250x12 PR+10lbs
250x12
250x12
G-Man Pressdowns
150x15 PR+5lbs
Strict Barbell JM Presses
85x15
85x15
85x15
25 Minutes of Stretching
Comments: This was a mess of a workout. My plan was to do viking presses but it was a pain setting it up so that it was "safe". When I got to 315lbs and missed it twice, I just got angry and didn't feel like doing my down set. So I pretended I didn't just do a max effort exercise and did another with the swiss bar and push pressing. Dumb. Feels even more awkward than the log. I know fresh I would have gotten 280lbs. Went on to rack lockouts with a ton of band tension. Just the bar was throwing me around like a rag doll. Some how I managed to do 225lbs for a triple. First set of rows sucked, the other two were better. That's the full stack, going to have to add weight. I started doing gman's but I felt stupified and sat around a bit thinking and then did strict jm presses with light weight. Another late night for me. I need to do some thinking now.
Thursday, October 28, 2010
October 27, 2010 - ME LB
Dynamic Warm-ups
3.5" Platform Wide Stance Sumo Stiff-legged Deadlifts w/ Chains
No Chains
135x5
Add Chains (+40lbs)
135x3
Add Chains (+80lbs)
135x3
Add Chains (+134lbs)
135x3
185x3
225x3
275x1
315x1
365x1
405x1
455x1
397x3
Safety Squat Bar Lunges
175x3/3
205x3/3
235x3/3
265x3/3
295x3/3 PR+10lbs
Glute Ham Raises
bw+5x12 PR+5lbs
bw+5x12
bw+5x12
Weighted Situps
67.5x15 PR+2.5lbs
67.5x10
67.5x10
33 Minutes of Stretching
Comments: Stupid school work kept me from lifting Monday and class on Tuesday meant no lifting as well. So I was understandably eager to lift Wednesday and lucky for me it was my planned training session at Max Fitness. However, the hours have changed for Wednesday for us meatheads (the place is mostly for personal training) is 7pm to 9pm so it was a very short time frame to SFW and meant it was going to be a late night for me. Took a bit of time to get everything setup for sumo platform pulls with chains. Another lifter there wanted to work in with me and I thought, sure, the more the merrier. But he wanted to do conventional style pulls. Not so merry as that involved rolling the bar and moving the chains out to the side. Plus he likes doing plate jumps where as I like plate-quarter-plate jumps as I warm up. His two max attempts took quite a bit of time for him to psyche up and it was already approaching the hour mark. So I was a bit peeved when I got set for the set with 405lbs for having to wait so long so I was pretty happy/amped when I pulled it. Unfortunately the camera was obstructed for the entire lift by another lifter watching me. Guess I have to make the next lift now haha. I did all the sets up to and including 405lbs double overhand. 455lbs was a grinder to lockout. The down set was no picnic either. Moved on to ssb lunges. I was a little wary after how the split squats I did last time had felt but those worries faded away as I did my thing. No mistakes on these reps. I had about 16 minutes left at this point to finish up my workout so I wasn't expecting good things with ghrs and situps. Boy was I wrong about the ghrs though. I did these for the first time a month ago and it was painful and tough to get three sets of 12 with just bodyweight. This time the only set that was tough was the last set after the first eight reps. Just floored to see how much stronger my hamstrings have gotten in the past month. Had to rush the abs so I was not able to rest long enough for the last two sets. I drank about a half gallon of water and a half gallon of watered down Gatorade lifting due to how much I was sweating. Very good session. I have organized my training so that I'm lifting here once a month.
3.5" Platform Wide Stance Sumo Stiff-legged Deadlifts w/ Chains
No Chains
135x5
Add Chains (+40lbs)
135x3
Add Chains (+80lbs)
135x3
Add Chains (+134lbs)
135x3
185x3
225x3
275x1
315x1
365x1
405x1
455x1
397x3
Safety Squat Bar Lunges
175x3/3
205x3/3
235x3/3
265x3/3
295x3/3 PR+10lbs
Glute Ham Raises
bw+5x12 PR+5lbs
bw+5x12
bw+5x12
Weighted Situps
67.5x15 PR+2.5lbs
67.5x10
67.5x10
33 Minutes of Stretching
Comments: Stupid school work kept me from lifting Monday and class on Tuesday meant no lifting as well. So I was understandably eager to lift Wednesday and lucky for me it was my planned training session at Max Fitness. However, the hours have changed for Wednesday for us meatheads (the place is mostly for personal training) is 7pm to 9pm so it was a very short time frame to SFW and meant it was going to be a late night for me. Took a bit of time to get everything setup for sumo platform pulls with chains. Another lifter there wanted to work in with me and I thought, sure, the more the merrier. But he wanted to do conventional style pulls. Not so merry as that involved rolling the bar and moving the chains out to the side. Plus he likes doing plate jumps where as I like plate-quarter-plate jumps as I warm up. His two max attempts took quite a bit of time for him to psyche up and it was already approaching the hour mark. So I was a bit peeved when I got set for the set with 405lbs for having to wait so long so I was pretty happy/amped when I pulled it. Unfortunately the camera was obstructed for the entire lift by another lifter watching me. Guess I have to make the next lift now haha. I did all the sets up to and including 405lbs double overhand. 455lbs was a grinder to lockout. The down set was no picnic either. Moved on to ssb lunges. I was a little wary after how the split squats I did last time had felt but those worries faded away as I did my thing. No mistakes on these reps. I had about 16 minutes left at this point to finish up my workout so I wasn't expecting good things with ghrs and situps. Boy was I wrong about the ghrs though. I did these for the first time a month ago and it was painful and tough to get three sets of 12 with just bodyweight. This time the only set that was tough was the last set after the first eight reps. Just floored to see how much stronger my hamstrings have gotten in the past month. Had to rush the abs so I was not able to rest long enough for the last two sets. I drank about a half gallon of water and a half gallon of watered down Gatorade lifting due to how much I was sweating. Very good session. I have organized my training so that I'm lifting here once a month.
Sunday, October 24, 2010
October 24, 2010 - Events
Dynamic Warm-ups
Keg Carry/Sled Drag/Prowler Medley
240x60'/260x60'/400x60'/SP+90x60'
2" Handle 18" Frame Picks
280x3
460x3
560x1
640x1
740x0
740x0
Keg Tosses/Sledge Hammer Swings
35x10/15x10/10
35x10/15x15/15
Comments: Didn't do much today. I got there late and they had started a half hour earlier than the time I thought they would. So I was about an hour late to train. I did one medley, which was easy until the prowler part (legs were just dead). Apparently I cut my right hand on one of the kegs. Did some thick handle frame picks but I had to rush. Pissed I missed 740lbs. I've done this weight (370lbs per hand) on farmers with these handles but I guess I forgot about the pick being tougher with a frame, especially the grip when it's wider. Then did some keg tosses supersetted with some sledge hammer swings. Keg toss was good, I felt stupid doing the sledge hammer swings. Didn't feel like I was working anything so I won't do those again. Hips were very sore from the day before from the improved simulated car deadlifts. Guess I'll have to make up for this lackluster training day with this coming weeks serious training.
Keg Carry/Sled Drag/Prowler Medley
240x60'/260x60'/400x60'/SP+90x60'
2" Handle 18" Frame Picks
280x3
460x3
560x1
640x1
740x0
740x0
Keg Tosses/Sledge Hammer Swings
35x10/15x10/10
35x10/15x15/15
Comments: Didn't do much today. I got there late and they had started a half hour earlier than the time I thought they would. So I was about an hour late to train. I did one medley, which was easy until the prowler part (legs were just dead). Apparently I cut my right hand on one of the kegs. Did some thick handle frame picks but I had to rush. Pissed I missed 740lbs. I've done this weight (370lbs per hand) on farmers with these handles but I guess I forgot about the pick being tougher with a frame, especially the grip when it's wider. Then did some keg tosses supersetted with some sledge hammer swings. Keg toss was good, I felt stupid doing the sledge hammer swings. Didn't feel like I was working anything so I won't do those again. Hips were very sore from the day before from the improved simulated car deadlifts. Guess I'll have to make up for this lackluster training day with this coming weeks serious training.
Saturday, October 23, 2010
October 23, 2010 - DE LB
Dynamic Warm-ups
13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
105x2
150x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
Simulated Car Deadlifts w/ Chains (+110lbs)
180x5
230x5
270x5
320x5
Belt Squats
365x12 PR+10lbs
365x12
365x12
Pulldown Abs
170x15 PR+5lbs
170x15
170x15
33 Minutes of Stretching
Comments: Workout went well. Took a while to get everything set up as I brought over my new cambered squat bar and was testing things out with it. Made sure it fit in the power rack and checked to see how it would work with chains and bailing at the bottom if need be. Looks like it will be a bit tricky but doable. Box squats were very good, though it felt like the tension on the left side was greater than the right. Had a crazy good idea for the simulated car deadlifts. From the one contest, I felt I was doing better at the lift with getting through the middle point but it seemed the top was still tough, which is something I don't feel with the simulated ones I have been doing. So I thought how about chains. So cut down the weight I was going to use and did them with 110lbs of chains. Works well. A friend suggested a different setup with a more natural feel that I'll have to put some time aside to set it up properly. Belt squats were brutal. I played around with setting up chains for benching between sets so I have an idea of what to do when that lift comes up in the rotation. Abs were sore so the pulldown abs weren't pleasant. Had to rush home and only got to stretching hours later.
13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
105x2
150x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
Simulated Car Deadlifts w/ Chains (+110lbs)
180x5
230x5
270x5
320x5
Belt Squats
365x12 PR+10lbs
365x12
365x12
Pulldown Abs
170x15 PR+5lbs
170x15
170x15
33 Minutes of Stretching
Comments: Workout went well. Took a while to get everything set up as I brought over my new cambered squat bar and was testing things out with it. Made sure it fit in the power rack and checked to see how it would work with chains and bailing at the bottom if need be. Looks like it will be a bit tricky but doable. Box squats were very good, though it felt like the tension on the left side was greater than the right. Had a crazy good idea for the simulated car deadlifts. From the one contest, I felt I was doing better at the lift with getting through the middle point but it seemed the top was still tough, which is something I don't feel with the simulated ones I have been doing. So I thought how about chains. So cut down the weight I was going to use and did them with 110lbs of chains. Works well. A friend suggested a different setup with a more natural feel that I'll have to put some time aside to set it up properly. Belt squats were brutal. I played around with setting up chains for benching between sets so I have an idea of what to do when that lift comes up in the rotation. Abs were sore so the pulldown abs weren't pleasant. Had to rush home and only got to stretching hours later.
Subscribe to:
Posts (Atom)
