August 30, 2012 – Lower Body Training

Been busy securing strongman stuff. Bought a stone mold, stone sleeves and a car deadlift frame and I might have all of them before the weekend.

Dynamic Warm-ups

Truck Pushes (60 seconds rest)
7000x150'
7000x150'
7000x150'
7000x150'
7000x150'

26 Minutes of Stretching

Comments: Today was just truck pushing so I didn't bother filming it. I wasn't too sure how it would feel going right into truck pushing as the last two times I did this, it was after doing moving events to a top set for the day. Also interested in how the extra two sets would play in to this. Had to work off the lazy with my warm-ups. Didn't feel as easy as the last time but I think I was more awake then and it was a different position in the training week. I'd go, walk back to the start and go again when the truck was backed up. Quite exhausting, noticed each time that it took a little longer to go from the tiny calf steps at the start to the long strides. Spent a few minutes in front of a fan to cool down before stretching.

August 28, 2012 - Upper Body Training

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
135x3
185x2
215x2
245x2
275x2
305x2
325x2

Dumbbell Bench Rows
70'sx5
90'sx5
110'sx5
Added Straps
130'sx5

Bigg Dogg Strongg Dumbbell Clean and Presses
35x1 R
35x1 L
55x1 R
55x1 L
85x1 R
85x1 L
105x1 R
105x1 L
130x1 R
130x1 L
147x1 R
147x1 L
162x1 R
162x0,0 L
162x1 L
152x5 R
152x6 L

Comments: Back is feeling better bit by bit. I'm now realizing how effective the recovery cycling in this workout truly is. Benching didn't feel so hot, I think a lot of it had to do with the new bench setup and the thin barbells. Weights felt heavy on my chest. My lower back fatigue was probably making it harder for me to keep arched. Called it when I felt I was struggling. Didn't have access to a chest supported row station so I went with the alternative provided of doing dumbbell rows while being supported by a bench. Had to use plyo boxes to make it high enough. Forearms were quite sore from events on Sunday. Ran out of dumbbells so had to load up the thick handles. Used straps since my grip was cramping. Really tough to get the five reps. Moved on to circus dumbbell after that. Looking for some redemption from last time. Granted I'm still not where I want or need to be, familiarity and comfort with the dumbbell is returning to me. Other than two instances where the weights fell off (got get a better wrench), it was solid work. Messed up a little on the rep sets. It was supposed to be 10lbs more than last time, not 10lbs less than the single for the day. Oops.

August 26, 2012 – Event Training

Dynamic Warm-ups

Sled Drags
141x200' (turn at 100')
241x100'
341x50'

Husafell Carries/Sled Drag Medleys
300xpick
400x146'8" (turns at 42')/241x100'
400x136'8" (turns at 42')/341x100'

Comments: Doesn't look like a lot but it was a super long day. A last resort type training situation to get the work in if you will. Ended up driving down to The Edge down near DC. Left at 9:30 AM and got back after 7:10 PM. Lower back was and is still super stiff and the long car ride didn't help matters. Took the sled outside and had a bit over 100' to work with. I treated the sled drags as warm-up as the goal for all of them was foot speed. They all felt good and appropriate for what I needed to hit. Husafell was worrying me with my back. Wasn't sure if I could even pick up the weights. I actually had a tough time getting it to contest weight. Stuffed that thing to the rafters with ankle weights, collars, chains, 2.5lbs plates, tiny dumbbells and some lead ingots. As I thought, the pick felt awful but once I was up, it was light in my hands. Had to make short turns since the one section had thin matting. While not a PR, it is the farthest I've gone in training. Jogged outside to do the sled drag. I waited probably close to an hour to do the next set as my back was throbbing and other people needed to use the husafell stone. After they were done, I loaded it back up and gave it another run. Only lost 10' from the last run. Sled drag was quite tough but still manageable. Got stuck in traffic coming home. Felt good to sleep.

August 23, 2012 – Lower Body Training

Dynamic Warm-ups

18" Farmer's Deadlifts (1.5" thick handles)
52x10
102x5
142x5
192x3
232x2
282x2
302x2
322x2
342x2
362x2
382x2 PR+12lbs
397x2 PR+27lbs (6 second hold)
347x1 (6 second finger tips hold)

Hanging Leg Raises
bwx35 PR+5 reps

29 Minutes of Stretching

Comments: Had a lot of aggression to get out of my system today. Upper back was doing that thing whenever I lowered the weights. Went away once I got good and angry though. This workout felt like the first one since I started my prep for Nats that felt strong. 397lbs was a big PR for me. I missed the second rep the first time around but still hit it and that to me is even a bigger plus since I rarely can repick a missed heavy lift. My entire lower back seized up from that effort though and it hurt to hold the weight so I let go of it well before my grip gave. Had to rest a good, long while to even attempt the lighter weight for the loose grip hold. Struggled to get it off the ground. Let go once I felt my calluses start to slip. Leg raises felt good with my back so tight. Going to take a while for it to calm down.

August 21, 2012 - Upper Body Training

Dynamic Warm-ups

Axle Push Presses
72x5
102x3
132x1
162x1
192x1
222x1
252x1
282x1
312x0,0
312x0,0
232x7

Parallel Bar Dips
bwx32

27 Minutes of Stretching

Comments: Another day of hard lessons. Weights felt comfy in the racked position but I have nothing for the lockout. Very frustrating. I feel I have a lot of power. Dips were fine, felt more soreness in my shoulders and chest than triceps until the end. Decent bit of stretching.

August 19, 2012 – Event Training

Dynamic Warm-ups

Atlas Stone Loads to 58"
240x1
315x1
335x1
365x1
385x1
409x0,0
409x0
409x0
452x0
315x7

37 Minutes of Stretching

Comments: My stone lifting has gone downhill in my hiatus from them. Everything felt fine, just not as strong as I was on them. Stones were dusty but it's not a worthy excuse. The 409lbs is several years old never been touched. Felt like sand the first time I grabbed it on the one side. I managed to lap it twice and get very close to loading it. First time I felt every vertebrae crack as I extended with it. I gave 452lbs a shot even with the misses to see. It stayed wielded to the floor. Settled for 315lbs for an easy set of seven. Lots of stretching after this one. I feel like I'm so far behind.

August 16, 2012 – Lower Body Training

Dynamic Warm-ups

Olympic Squats
135x5
185x3
225x2
275x2
315x2
365x2
405x2

28 Minutes of Stretching

Comments: Easy day today. Workout was just to work up to a double with 405lbs on high bar style squats. Purposely easy due to getting into Nats prep and probably because of how heavy stuff felt last week on my lower body squat workout. Since it was easy, I took long breaks, used a whippy bar, no support stuff and bumper plates. 365lbs and 405lbs seemed to irritate my upper back thing. I felt like I could do at least five reps with 405lbs, even without the belt. Stretched and called it a day.