February 27, 2013 – Lower Body Training (Deload)

Dynamic Warm-ups

Deadlifts
135x5
185x3
225x3
275x1
335x1
335x1
335x1
335x1
335x1

18" S-Cubed Bar Box Squats
207x5
257x5
307x5

Glute Ham Raises
bwx10
bwx10

Spread Eagle Sit-ups
bwx8
bwx8
bwx8

Reverse Hyperextensions
50x20
50x20
50x20

29 Minutes of Stretching

Comments: Really happy this is a deload week as I have a bit of a cold now. Despite that, I felt quite strong. Pulled deadlifts as fast and explosive as I could. Super easy stuff. Went right from pulls to box squats. Plenty warm from the deadlifts to not have to do any warm-ups for the squats. Finished up with easy assistance stuff and went home to stretch where it was quieter as my head was thumping haha.

February 25, 2013 – Bench Press Training (Deload)

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
135x3
175x3
215x1
250x1
250x1
250x1
185x6

Wide Grip Barbell Bench Presses (paused)
205x6
205x6

Parallel Bar Dips
bwx8
bwx8
bwx8
bwx8

Dumbbell Front Raises
30’sx4
30’sx4

IYT’s
5’sx12
5’sx12
5’sx12

28 Minutes of Stretching

Comments: First workout of the deload. Abs and forearms as still quite sore. Weight actually felt quite good on my shoulders (wrists are a different story) so it was all quite fast and easy. Tried to move the weights as fast as I could on all the exercises. Nice and easy  so a good start to this deload.

February 24, 2013 – Event Training

Dynamic Warm-ups

Yoke (drops at 50')
340x100'
520x50'
610x50'
700xpick
700x174'

Atlas Stone Loads to 60"
240x3
315x2
315x2
315x2
315x2
315x2
315x2
315x2
315x2

Comments: Managed to get events in this week. Did endurance work for yoke and speed work for stones. The idea for yoke was to go as far as I can with a good weight until I have to drop it. Used a 50' course and warm-ups felt like garbage at times. Getting the yoke into position at the start and the first pick with 700lbs felt like crap. I just knew I had to get my head right. I was doing close to this weight for speed work a few weeks ago. It's not heavy, just do it. The actual work set felt remarkably better. Goal was to at least get 100' but aiming optimistically for 200'. Fatigue really kicked in on the third trip and I dropped it about half way on my fourth trip. Just one a done. Save that multiple drop and grind stuff for when it matters. Legs were swollen from this haha. Cleaned up the yoke stuff and got ready for stones. Just wanted to do speed work. I wasn't sure if I wanted to do doubles or singles. Hips didn't feel as snappy (probably from the yoking) but did doubles. Dirty stone is dirty. I was going to cut it at six but the first rep of that set was so piss poor I got angry and felt I needed to do two more sets for redemption. Figures a loose pebble came off the stone and cut my chest and hand a little. Not a lot of work but a lot of intensity. Looking forward to an easy week.

February 22, 2013 – Overhead Training

Dynamic Warm-ups

12" Log Jerks
90x5
90x5
120x3
150x3
180x1
210x1
240x2
255x2
260x2
270x2
235x8

Bigg Dogg Strongg Dumbbell Clean and Presses
72x3 R
72x3 L
97x1 R
97x1 L
122x1 R
122x1 L
142x7 R
142x7 L
152x5 R
152x5 L
162x3 R
162x3 L

Dumbbell Overhead Extensions (standing)
120x12
120x12
120x12

Incline Chest Supported Dumbbell Rows
110’sx6
110’sx6
110’sx6
110’sx6
110’sx6

Band Triceps Pressdowns
MBx25
MBx25
MBx25
MBx25

27 Minutes of Stretching

Comments: With the events posted for the Pro/Am, this workout had some changes made. There is only one pressing event and it is dumbbell. I wasn't really sure what to make of that as most have two pressing events. I asked Jenkins is thought on that and he told me to keep in a two arm press and do dumbbell work either 2 on and 1 off or every other week. Decided to keep log work in the mix as the April show has clean and press for reps and also because axle rarely feels awkward or crushing on my chest like a log does if I don't do it. The every other week method will work well with my progression schema for the dumbbell so win-win. Despite the weights making my upper body ache, the leg drive was outstanding and the weights were flying up on log. Was only supposed to do three heavy doubles but I messed up my mental math for the last one so I did another one with the correct weight. Felt a little fatigued doing the rep set but got the planned reps with little trouble. Some balance issues with the last rep is all. Feeling good with how log is going. I was somewhat dreading circus dumbbell as it hasn't been good for me like it has in the past. No idea if it is the size of the dumbbell or the handles we use now. Haven't touched a dumbbell really since Nats last year so incredibly rusty. The power is there but the conditioning and technique need to built up and come back. Got to stop thinking so much and make a predetermined decision on how I want to lower the thing. It seems to be that dropping it back to the shoulder is the best method for me if I can control to minimize the bounce and keep it close for the next rep. I had the added difficulty of using spring collars as I couldn't find my wrench for my heavy duty collars. Had to stop every so often to put them back on and track down the weights that exploded off the dumbbell. Exhausting work but happy with the work. Basing my weights off of 200lbs as the goal. Gym closed right after my last set of dumbbell so I had to drive across town to finish up the assistance work. Different dumbbells there so I had to change my weights and just did heavier rather than more reps as planned. Overhead extensions were quite the challenge while rowing was super easy. Recovered with stretching and double meat burritos from Chipotle.

February 20, 2013 – Lower Body Training

Lifting was a bit off with the three day weekend. I've made changes in that I'm doing just 4 days a week. Squat and deadlift day are combined. Still doing what I was doing for deadlifts just with 5/3/1 stuff for box squats. Still working on some things with the squats though. Events were posted (kind of) for the first Pro/Am this year. Couldn't have been better events for me. Unsure of the weights but planning for heavy obviously. Gearing my training towards that but still keeping in the events for the April show in NY.

Dynamic Warm-ups

Deadlifts
135x5
185x5
225x3
275x3
315x3
365x1
405x1
455x1
495x1
550x3
415x4
415x4
415x4
415x4
415x4
415x4
415x4
415x4

18" S-Cubed Bar Box Squats
132x3
182x3
232x3
282x1
332x1
387x5
437x3
487x3

Side Handle Car Deadlifts (short rests)
Carx1
Car+50x1
Car+90x1
Car+140x1
Car+140x1
Car+140x1
Car+140x1
Car+140x1
Car+140x1

Glute Ham Raises
bwx5
bw+25x10
bw+25x10
bw+25x10
bw+25x10

Spread Eagle Sit-ups
bw+25x8
bw+25x8
bw+25x8

Reverse Hyperextensions
50x20
50x20
50x20

32 Minutes of Stretching

Comments: I knew this was going to be a long workout as I had three stupid heavy lifts to do and they all took time to set up; not fluidly going from one to the other. Started off with the usual deadlifts. Did all warm-ups double overhand so happy with that coming back. Triple wasn't as easy as I would have liked but upon reflection, it is the easiest this kind of weight has felt in a long time. So progress for sure. Speed sets were easy but fairly tiring. Went to box squats after that. Did a few warm-up sets to get used to it. Just jumped in for the 1's week of 5/3/1 since I've been doing heavy triples the past two weeks. Didn't really mean to push it on these as the goal was just one with the top weight and additional reps if it was easy. I got three and got greedy going for a fourth rep. Went to set up the car deadlift after that. It was dark and the wind was blowing and it was already below freezing outside. I did car stuff in place of platform pulls/ssb dead squats since it will be an event. I'll be dropping it after the next four week wave as the Pro/Am doesn't have it. Warming up was certainly a better tactic than just going in to it right away like last time. Still got to find the sweet spot or at least get more consistent with it. Cleaned up my weights and toys before going back inside for assistance stuff. More reps for the glute hams and added weight for the sit-ups. Hammies are hating me now. Did super light reverse hypers to finish up the day. Super late when I got home to stretch.

February 18, 2013 – Bench Press Training

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
135x3
175x3
215x1
245x1
275x1
300x3
320x3
330x3
290x6

Wide Grip Barbell Bench Presses (paused)
260x6
260x6

Close Grip Barbell Dead Presses (short rests)
300x1
300x1
300x1
300x1

Parallel Bar Dips
bwx3
bw+50x3
bw+100x8
bw+100x8
bw+100x8
bw+100x8

Dumbbell Front Raises
40’sx5
40’sx5
40’sx5

IYT’s
5’sx12
5’sx12
5’sx12

36 Minutes of Stretching

Comments: It was not a good weekend. Got into a mental funk, the kind where you wear pajamas for three days straight and go outside once. Feeling better but I really hate when I get that way. Should be thankful I had a three day weekend to get that out of my system. Laying around doing nothing is bad for me, had aches popping up left and right. Felt better once I started lifting. Weights felt heavy in my hands until I got serious. The benching felt fine but I was noticing that my hamstrings were trying to cramp up on me. Wide grip stuff was pretty easy. Dead benching sucked for the simple fact I wasn't able to use the power rack to do them this time. Someone was doing an Oly workout right in front of the rack (they had started before I even got to the gym) and when I asked them if I could work in the rack for 5 minutes, they said no because they were going to squat next. I was quite pissed off about their attitude but I stayed calm and took my time setting up a bench in the tiered squat rack. I had to elevate it with plates and mats. Cooled off considerably and was unable to get my legs into a good position so these were much harder than they should have been. I finished all of my sets before the person in front of the rack even did one set of squats. Moved on to dips. Didn't feel bad, some swaying caught me off guard on the last set. I may need to do some kind of accumulation set(s) for the front raises as jumping right in can be brutal. Finished up with IYT's and a ton of stretching.

February 13, 2013 – Overhead Training & February 14, 2013 – Squat Training

February 06, 2013 – Overhead Training

Dynamic Warm-ups

12" Log Jerks
90x5
90x5
130x3
160x3
190x1
220x2
230x2
245x2
260x2
235x6

12" Log Clean & Jerks
205x6
205x6

12" Log Jerks w/ 40lbs of Chains
240x1
240x1
240x1
240x1
240x1
240x1

Dumbbell Overhead Extensions (standing)
115x12
115x12
115x12

Incline Chest Supported Dumbbell Rows
105’sx8
105’sx8
105’sx8
105’sx8
105’sx8

Band Triceps Pressdowns
MBx25
MBx25
MBx25
MBx25

30 Minutes of Stretching

Comments: Feeling a bit better with the log. Not amazing though. Certainly getting under it a bit better and the crushing feeling is going away. Felt like my skull wanted to escape my head on some of those reps though. The clean every rep sets were noticeably tougher but better balance wise. Just about uppercut myself on the first rep of the second set again. More rack work against the chains. Getting a lot tougher already. Finished up with overhead triceps work and chest supported rows. Really felt good doing those. Finished up with bands to keep the elbows happy.



February 14, 2013 – Squat Training

Dynamic Warm-ups

18" Box Squats
45x10
95x5
145x5
195x3
235x3
285x3
325x1
375x1
420x1
470x3
340x3
340x3
340x3
340x3
340x3
340x3

Front Squats
60x3
110x3
160x3
200x1
240x5
240x5
240x5

Side Handle Car Deadlifts (short rests)
Car+130x1
Car+130x1
Car+130x1
Car+130x1
Car+130x1
Car+130x1

Single Leg Dumbbell Squats
70'sx8/8
70'sx8/8
70'sx8/8

One Legged Dumbbell Romanian Deadlifts
90'sx3/3
90'sx3/3
90'sx3/3

Isometric Prone Abdominal Holds
bwx1 minute
bwx1 minute
bwx1 minute

33 Minutes of Stretching

Comments: This workout took a while, probably longer than last time. After last time, I tempered the goal weight for the cycle and I'm using smaller jumps for the heavy sets, so only up 15lbs from last time. Definitely not easy but doable. Harder than the pulls are feeling at this point. Speed work even felt better, actually felt fast. Actually felt better as the sets went on. Front squats weren't quite as easy as last time. Felt some twinges in my upper back on the left side. Haven't felt it there in some time. Decided to put car deadlifting in on this day in place of ssb dead squats. More time to recover between deadlift, squat and events hopefully. Took some time to set it up. Probably should have done some warm-up pulls as the first single was the toughest one haha. After that, I did single leg work and abs and a lot of stretching.