November 25, 2014 – Week 2, Day 1

First week in the books and besides an error on the last day, so far so good. Exquisite soreness to be sure and hopefully the start of good progress to come.

Dynamic Warm-ups

12” Log Jerks
100x5
100x5
150x3
150x3
200x1
230x1
260x2
260x2
260x2
260x2
260x1

12” Log Z Presses
100x1
150x1 185x1
185x3
185x4 PR+1 rep

Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
25'sx11/11/11
25'sx11/11/11
25'sx11/11/11

Band Pull A-parts
MMBx12
MMBx12
MMBx12
MMBx12

Myostatic French Presses
70x12
70x10
70x8

Band Scapular Retractions
SBx12
SBx12
SBx12

30 Minutes of Stretching

Comments: Still sore and my lower back cramped up briefly during my dynamic warm-ups. Only going up a little bit on log jerks considering the difficulty of last week. Made a stern effort to keep the rests short and get the form right. Log felt much more comfortable on my chest warming up than last week. However, it felt heavy like last time as soon as I got to 200lbs. I did notice that the log felt like it was getting out in front of me on the second reps of the doubles and most noticeable when I had to go into a semi-split stance to catch the weight on my third and fourth set. Not sure what happened on the fifth set; perhaps I hesitated too long after the first rep or I was fatigued but I missed it. I took a brief rest and tried again but not happening. Z presses were interesting with the 185lbs. If I hit it right, the weight seems to fly up but man if I hit that sticking point midway do I have to fight. Last set was go for broke and got three and then pushed for a fourth. Hip flexors and quads cramped up mightily as I grinded out the lift. From there, on to more assistance rep stuff. Three way shoulder stuff was much tougher with the increased reps. I had to use plates for the first two sets as the dumbbell pair was in use. Had to take a few more breaks mid-set with the fatigue and lactic acid on the second and third go around through the giant set. Pull a-parts are improving, I may increase the tension after this next session. The French press went well; again starts out easy but becomes a slow burn by the end. Finished up with some scap work with high band tension. Like pull a-parts, I may increase this after next week. Finished up with stretching and pot roast.

November 22, 2014 – Week 1, Day 4

Dynamic Warm-ups

Front Squats

45x10

95x5

135x5

185x3

225x3

275x1

275x1

275x1

275x1

275x1

275x1

3” Platform Deadlifts

245x5

335x3

Added Straps

425x1

475x1

525x1

525x1

525x1

525x1

525x0

Snatch Grip Deadlifts (straps)

440x3

440x3

440x3

Head Supported 8” Log Rows

160x1

205x5 (oops)

185x5

185x5

185x5

185x5

Yoke/Farmer’s Walk Medleys

450xpick/160xpick

450x60’/160x60’

550x60’/200x60’

550x60’/200x60’

550x60’/200x60’

Gironda Perfect Curls

80x8

80x8

80x8

80x8

Pulldown Abs

120x8

120x8

120x8

30 Minutes of Stretching

Comments: Really wanted to sleep more but can’t sleep the day away. Went lifting at IronMill. Started off with front squats and these were fast and easy. I did 310x8 after multiple sets the day before my injury so it makes sense these would be a piece of cake. Deadlift was not a piece of cake. I did something to my left ring finger loading up the bar and it bruised and swelled under the first digit. Hurt to hold on the deadlifts without straps. With how 475lbs felt, I felt I could complete the task at hand but no dice. Every rep was a slow grind and I couldn’t get past mid-shin on the fifth rep. Short rests got me here. I really hate when I miss a deadlift but I needed to shoulder that hurt for later as I was just getting started. Went right into snatch grip pulls as I should be ready after the platform pulls. These were horrible too and I was so glad to finish the three sets with no injuries or missed reps. On the head supported rows, it was to be swiss bar but just went with the tiny log rather than drive to the Y and disrupt the workout. I accidentally added 20lbs on the first set. After that was light event training. I was going to go a bit heavier but with how craptastic my warm-up set felt, I swallowed my pride and did what felt nice and doable. Did weird curls and easy abs to finish up the day. This was a long session.

November 21, 2014 – Week 1, Day 3

Dynamic Warm-ups

Barbell Strict Presses

45x10

75x5

105x5

135x3

165x1

190x9/3/1

Lean Away Dumbbell Lateral Raises

35x15/15

35x15/15

35x15/15

Plate Around-the-Worlds

45x15/15/15

45x15/15/15

45x15/15/15

Close Grip Barbell Bench Presses

135x2

185x2

235x2

285x2

285x2

285x2

285x2

Overhead Dicks Presses

80x6

80x8

80x8

80x8

Neutral Grip Pull-ups

bwx14

bwx6

bwx4

31 Minutes of Stretching

Comments: Gym was pretty darn packed today, which is unusually for a Friday night. Guess the cold brought them in. I started out the strict presses in the tiered squat rack to start with the hopes that the other rack would open up. Shoulders and triceps are still pretty beat from Tuesday’s workout. Worked up to my goal weight and proceeded with the set. Rest pause stuff, attempting to keep one rep in the tank. I’ve done these in the past and know that if I go for a grinder that it can screw up the other sets and give me a goose egg. Moved on to higher rep shoulder stuff. Lateral raises leaning away style were good, just getting that lactic acid building on the last few reps of each set. Got to fight through and resist the urge to take a breather. Around-the-Worlds were interesting. Clockwise seemed more natural and coordinated than my attempts at counterclockwise. The front raise portion was a different animal. I was feeling tension in my right deltoid and biceps in the tendons when the plate would go above parallel to the ground. Had to take short rests to finish that part up. Then it was back to the heavier lifting. I was not looking forward to benching after exhausting the crap out my shoulders. Hell, I was worried that I would have issues with unracking 135lbs and having it fall right down on my chest with how sore my shoulders were haha. My bench grip is normally pretty narrow as it is so I brought it in another hand space further here. This weight would normally be something I could hit for decent reps but it was a struggle to hit these doubles today. Moved on to a new exercise for me after that and I really like them for how they felt on the upper back, shoulders and triceps. I kind of did another set since the weight was light and I had lost count of the reps on the first set. I chalked it up as a warm-up/familiarization set haha. Last on the agenda was pull-ups; going for broke for three sets. I hit a good number on the first set but my recovery isn’t so good and hit single digits for the remaining sets. Finished up with stretching and went home to eat brisket.

November 19, 2014 – Week 1, Day 2

Dynamic Warm-ups

High Pulls
111x3
155x3
185x3
185x3
185x3

Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
380x1
425x2
425x2
425x2
425x2
425x2

Safety Squat Bar Pause Squats
265x5
265x5

Keystone Deadlifts
135x3
225x12
225x12

Dumbbell Sidebends
75x6/6
75x6/6
75x6/6

28 Minutes of Stretching

Comments: Another workout down this week. High pulls were odd. Been many years since I’ve done them and the last time I did them, I injured my forearm with like only 225lbs or so. The weight was light and just tried my best to be explosive and initiate the first and second pulls. The hardest thing for me was making sure I held on to the bar during warm-ups as I’m so used to releasing the bar in midair to switch grip for axle continentals. I’m sure my form needs work here. On to Hatfield squats from there. I’ve done these before but I never knew what to call them; usually called them rack supported squats and the first place I had seen them had been from those Joe Average videos with the tons of band tension. I’ve done over 600lbs with these in the past for a single so I knew there would be no issues with getting the reps here. Only issue was with the first set as my upper back ached a little but I think it was more to getting used to the weight. It is an odd movement as it feels heavy the whole time but the weight moves fast and doesn’t feel terribly hard on the legs. Paused squats from there; no need to warm-up for these as the stuff before made everything ready to go. Pretty easy, sat in the hole for about a second. Keystone deadlifts were after that; doing my best to hold a tight arch and keep these strict to work the back, glutes and hamstrings. Finished up with dumbbell side bends and stretching.

November 18, 2014 – Week 1, Day 1

Not dead yet. As I said, I'm back to training. Right now, the goal is working on limit strength so there will be minimal event training. Honestly, it only be light yoke/farmer's walk medleys and pressing with the log at this point. I'd like to compete at a Pro/Am and/or Nationals in 2015. There is a Pro/Am in Chicago in May that could be fun but again, I have to see how deal with these next 12 weeks of training.

Dynamic Warm-ups

12” Log Jerks
100x5
100x5
135x3
165x3
195x1
225x1
255x2
255x2
255x2
255x2
255x2
255x3

12” Log Z Presses
100x1
150x3
175x3
200x2 PR+1 rep & 5lbs

Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
25'sx9/9/9
25'sx9/9/9
25'sx9/9/9

Band Pull A-parts
MMBx12
MMBx12
MMBx12
MMBx12

Myostatic French Presses
65x12
65x10
65x8

Band Scapular Retractions
SBx12
SBx12
SBx12

31 Minutes of Stretching

Comments: Back to it. First up was log work from the rack. Even with the empty log, I felt fatigue in my shoulders just holding it. No issues with pain and legs still felt solid. Warmed up and got ready for the pain. I haven’t touched log work since June this year and that is the only time I’ve messed with the log. Fairly heavy weight with short rests in the sets. Last set was to be one short of failure but I think the fatigue caught up with me. I feel all unstable on that second rep each time and I had to reset or I felt I was going to have to bail on a third rep. I took a brief reprieve and blasted up another rep but didn’t go for anymore as I didn’t want to miss. Log z presses after that for what I was hoping would be a heavy triple. First work set felt too light and the next was nearly there. Overshot it on the last set and managed a hard fought double and fell over trying to muscle a third past the sticking point. It happens. From there, on to more assistance rep stuff. Three way shoulder stuff is always fun but man does the lactic acid build during the lateral raises. Used a higher band tension for the pull a-parts and my deltoids were already pretty toasty by this time. The French press was interesting. Essentially 1 & 1/3 reps which added up to a lot by the end, even with the light weight. Finished up with some scap work with high band tension. Feels like this could help stabilize my upper back some. Finished up with stretching.

November 10, 2014 – Week 0, Day 1 - Injury and Update

Again, I apologize for the lack of updates. Nothing posted since I’ve literally done nothing since my last workout. I did something to my ribcage on the left side that I started feeling a few hours after my last workout. Painful enough that I couldn’t sleep on that side and kept waking me up. The thing that bothers me the most is I don’t know what I did to cause it. Chiropractor said it was a subluxated rib head and it took two sessions to get it back in position. A lot of the pain was gone but still lingered so I went to an orthopedic doctor who forwent an x-ray and just squeezed my ribs to see if I was in pain and when I said no, declared it was an upper back muscle strain. Finally, had massage therapist work on the back muscles and chest (the pain would migrate depending on my posture) and while it helped, I knew it would be unwise to compete in Maryland’s Strongest Man. Really sucked with how much time I had put in to it. This is only the second show that I’ve had to withdraw from due to injury (first time was 2011 with the ruptured hamstring and I regret missing that show too). At least I got to cheer on my sister as she placed 3^rd at the same show and hit PRs on everything. This year official has sucked for me with the injuries. With that stated, I’m using the services of strength coach Josh Bryant to get me back on track. As such, I may not be able to provide as much details as I usually do with regard to insight into my training but I will post what I can as far as postings and videos. Real training resumes next week.

Dynamic Warm-ups

Barbell Strict Presses
45x10

95x5

145x5

145x5

145x5

Barbell Jerks

175x5

175x5

175x5

Incline Barbell Bench Presses
45x10
115x5

175x5
175x5
175x5
 
Barbell Bench Presses

155x5

215x5

215x5

215x5

Front Squats

45x10

135x5

210x5

210x5

210x5

Squats

185x5

275x5

275x5

275x5

Deadlifts/Sumo Deadlifts

135x5/5

225x5/5

325x5/5

325x5/5

325x5/5

Pull-ups

bwx5 (pronated grip)

bwx5 (neutral grip)

bwx5 (supinated grip)

27 Minutes of Stretching

Comments: Plan today was to test things out and see if anything hurt or if I couldn’t do some things. I was going to originally do 36%,45% and 54% of my 1rms (5/3/1 deload weights) but Mr. Bryant felt that at least 50% would be needed to really find out as anything below that would be too light. So I went with 3x5 with 54%. Hit all the big lifts. Started out with strict presses and that was fine, and moved on to jerks. On the strict presses, I wanted to see if my scapulae felt like it was catching it didn’t and on the jerks I wanted to make sure the “jolt” of getting under the weight didn’t bother me and it didn’t either. Then on to prone pressing. Started with incline and then on to plain benching. Two things I was checking on here; pain in my back and pectorals. Laying down with weights seemed to bug my back two weeks prior (and that was with 15lbs kettlebells) so I’d say the back pain issue is gone. I did feel some tenderness in my left pectoral muscle but no pain. Same deal with flat bench though the setup was a bit awkward since the one I was on can’t be adjusted so it was like doing a half press to start. On to lower body stuff from there. If I had no issues with pressing, I didn’t think I’d have an issue with front squats but had to check to make sure. Legs were very sore after this. Then back squats followed. I was really worried that these would aggravate the injury but no issues here, just awkward squatting. Since my conventional and sumo pull are pretty much the same at this point, I just alternated between them. Good little workout doing this. Finished up with alternating grips on pull-ups and good amount of stretching. Quite a bit of lactic acid soreness from inactivity but I guess that is what happens when the only thing you’ve been doing is walking and the heaviest lifting was picking up a cat or moving a potted plant.