August 30, 2015 – Week 13, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
225x1
255x2
255x2
255x2
255x2
255x2
255x2

14” Trap Bar Deadlifts
170x5
170x5
260x3
260x3
350x1
350x1
440x1
530x1
600x2

12” One Arm Front Farmer’s Deadlifts
135x5/5
185x3/3
225x1/1
275x1/1
310x5/5
310x4/4
310x2/2

Yoke Front Carries
200x50’
200x50’
300x50’
300x50’
410xpick
510xpick
600xpick
600x50’ in 10.52 seconds
600x50’ in 11.31 seconds
600x50’ in 10.80 seconds

Ab Wheel
bwx6
bwx6
bwx6

34 Minutes of Stretching

Comments: Gym opened a little earlier this time. My right knee had been achy since after Friday night’s workout. Front squats to start off the session. Still not the easy peasy I’d like but they are getting better. Last half felt much better than the first half. I may have cut the time I was supposed to pause the last rep of the last set as I got distracted mid-set and forgot what I was doing. Not sure how that happened, maybe the weight is too light after all. Trap bar pulls as per usual. Sets leading up to the double felt a lot better so I knew it wasn’t going to be as rough as last week. Felt good overall, hamstrings felt tight. Back home for the event work stuff. One arm pulls continue to do well. The humid wasn’t making things easy for sure. Definitely feeling the strain in my midsection and upperbody on these. Front yoke carries were something haha. First, I had my mental math wrong so my warm-up runs were too light. I ended up doing an extra one to make up for it. It rained off and on the whole time I was doing these. Still painful but my first set was .3 seconds faster than my best last week with less weight. Hard stuff but not impossible. Ab wheel started out rough but got better as my abs got stretched out again haha.

August 28, 2015 – Week 13, Day 3

Dynamic Warm-ups

12” Log Clean and Presses
One Clean
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
235x1
Clean Every Rep
260x2
260x2
260x2

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
330x1
330x3
330x6

Standing Tate Presses
50’sx14
50’sx14
50’sx14
50’sx14

Straight Arm Pulldowns
120x12
120x12
120x12

26 Minutes of Stretching

Comments: Still dealing with some aches and pains. Right biceps perpetually sore and something similar to what I got in the last three weeks leading up to the Kumite (pressure at the right side base of my skull) is present. Deep tissue massage is scheduled for the week before Nationals and ibuprofen is able to alleviate some of it but I’m trying to not use it if I can. Back to the quickest workout of the week. Everything the same for last week but increased the working set weight a little bit. After seeing a photo of the logs to be used at Nationals, I made sure I was getting a deep lap on the log and trying to minimize forearm contact to help with the clean. Judging by the photos, the cutout sections for the handles are much larger and the placement may make the log top heavy. Just got be ready for an awkward log and try to adjust accordingly. I didn’t have to resort to the “pop clean” but more accurately, I maybe wasn’t able to. I’m not sure which as I was more focused on the clean start than the finish and I haven’t really tried for a max on the “pop clean” method. Overall, the weight felt better this time but I wasn’t able to get the jerk dip under and it was all push pressing. As long as the weight keeps moving up. Bench work was up after that and it was great. Honestly, this was best benching has felt in years but really only felt good when I got to the working weight. None of the form issues I felt on the first reps like last week. I asked for a spotter on the other two sets just with how last week had felt and because I didn’t want to assume it was going to be great. I had a slight cramp in my hip on the right side during the second set but wouldn’t have stopped me. I knew the last set for AMAP was going to be special. By the end, I wasn’t completely dead but I knew I didn’t have the power for another rep. Just one rep short of my PR with a wider grip so definitely a good session. Standing tates with more reps and every one of those was felt. This weight has been mastered by this point haha. Awful straight arm pulldowns to end it all. My arms just won’t stay locked bringing the weight down. Tears welling up to be sure but didn’t have to stop on any of the sets this time to catch a mental breath. Only felt like I needed a little bit of stretching to finish up the day. And the sun wasn’t gone by the time I got out of the gym!

August 26, 2015 – Week 13, Day 2

Dynamic Warm-ups

12” Log Cleans
90x5
90x5
120x3
150x3
180x1
210x1
240x3
260x2
280x1

Hatfield Overload Squats
170x5
170x5
270x3
270x3
365x1
365x1
455x1
545x2
545x2
545x2

Farmer’s Walk
225xpick
275xpick
315x50’ in 11.97 seconds
315x50’ in 11.16 seconds
255x75’ in 12.57 seconds

Sandbag Carry and Load Over Bar (49”) (turns at 20’)
260x3x40’
260x3x40’
260x3x40’

40 Minutes of Stretching

Comments: This was one of those days I’m glad I work a full day as I needed at least 8hrs to talk myself into lifting rather than going home and sleeping haha. Modified the warm-up for log cleans a little in that I did more sets but lighter weight and less reps. I really wanted to work on getting a deep lap so that I could get the log right onto the upper abs and sternum when I rolled it up. The hope was to have less lower back strain and less biceps involvement. Seemed to work fine for the lighter weights but definitely tougher with the heavier stuff. I will be chalking up my shirt come contest or max time but not for lighter training stuff right now. Pretty much a simple 3,2,1 with rest being the amount of time it took to change the weights or so. Right biceps is sore but it doesn’t feel like it is going to pull so it is good for now, just got to watch it. Unlike last week, I felt I could press all of these lifts at the shoulders. Had to regrip the last one in the lap for a better position. I might end up doing that for the heavier stuff to make sure the clean takes as little out of me as possible for the press. Same weights and sets for hatfield squats this week. I made a conscious effort to take much shorter rests than I did last week. One because why not and two because I didn’t want to end up doing sandbag carries by lamplight again. The squats felt much easier than last time; I could have tripled the reps for each set. Right knee was making all kinds of creaky noises. Nothing painful but something that might need to be watched in the future. Left the gym for the event work homework. Farmer’s walk was two shortish heavy runs and one longish lightish run. Pretty big jump in weight again but grip felt solid. Pick-ups were what was a bear here, feeling it a lot in the lower back and hamstrings. I was more worried about the mosquitoes that were out in force; I’m like sugar to them. Speed was pretty darn good here. Pick-up for the lighter run was tougher than I would have liked, obviously sapped from the two heavy sets. On to the dreaded sandbag work. I thought I would get off easy but nope, big increase in the weight of the bag. No mercy. I wasn’t sure how this would go with the sore right biceps but I figured I’d give it the old college try. As my left biceps is all better, I experimented with alternating the grip. I had been doing just left hand grabbing the top of the bag and the right hand getting purchase on the bottom. I’m about as efficient either way so this will work for me. It wasn’t nearly as dark as when I started last week but I still got two lanterns out just to be safe. Good thing as my elderly neighbor drove by right before I started the second set haha. I felt good, little difference from last week as far as how the weight felt (both feel like suck). I missed the load on the second rep of the second set. I could have left it and gone for the third as I’m loading well above the platform height but I knew I had to actually get it for it to count and had to relap it and load. That was draining. After all was said and done, I had to spend about 20 minutes in front of fan to come back to earth before stretching and I did a lot of stretching. Loaded up on CCR (chicken, cheese and rice) before taking a weight gain shake and going to sleep.

August 25, 2015 – Week 13, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
265x1
285x1
305x1

Circus Dumbbell Clean and Presses
130x1/1
130x1/1
162x1/1
185x3/3 PR+5lbs
185x3/3
160x5/5

Parallel Bar Dips
bwx5
bwx5
bw+50x3
bw+50x3
bw+100x1
bw+100x1
bw+150x5
bw+150x5

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

12” Log Seated Overhead Lockouts (6” ROM)
200x5
250x2
300x3
300x3
300x5

Band Scapular Retractions
SB+(2)AB+(2)LBx12
SB+(2)AB+(2)LBx12
SB+(2)AB+(2)LBx12

33 Minutes of Stretching

Comments: A merciful drop in volume on log work for this session. Three singles with the option for a fourth if I felt froggy. I didn’t feel froggy. Last warm-up single my left knee gave me a jolt so I wasn’t sure how good lower body drive was going to be for the working singles. I hit the planned weights but they weren’t easy. First one felt heavy on the chest but it went up well enough. Second was not so bad on the chest but definitely a lot tougher on the lockout. Last single was not so good. I was breathing heavy in anticipation, even though this should be a weight I can get when I’m good most days. The weight felt heavy and I ended up pushing the log forward and bending back. Thankfully, the triceps and shoulders were strong enough to correct and finish the lift but it was a brutal effort. Not going to try anything heavier than that today. Circus dumbbell after the log. I did another warm-up single with heavier weight than just the empty bell to make sure I was ready for the working sets. Biceps are tight and sore and I know I’m short changing their involvement in the lift to try and minimize the strain. Two hands on the handle to start the clean and then switching to one and having the non-lifting hand go outside and “slap” the bell up the rest of the way to the shoulder. Seems to work for now. Not much difference from last week difficulty wise but much like the last single of log press, the excitement/anxiety is palpable and can be hard to tame. Unknown territory for me on these. The down set with one less rep from last week was way easier. Dips continue to be a struggle. I’m a ball of aches and just time under tension with this kind of weight haha. Band pull-aparts as active rest again before back to some more heavy pressing. Had memory to record the lockouts this session. I started out heavier than I planned for the warm-ups but it was too late and I just went with it. This was tough. When I started, I thought I was going to get no reps. Position of the log is crucial. On the second set, the first two reps were perfect but I rolled the log back too far on the last one and I had to readjust which led to a max effort grind. I was very surprised I got more than a double on the last set with how much I felt I was expending on those misgrooved lockouts. Scapular band work to finish off the night again. Not easy but not hard. It was biting into my hands quite a bit. Just got to keep them healthy for the other stuff this week.

August 23, 2015 – Week 12, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
225x1
255x2
255x2
255x2
255x2
255x2
255x2

14” Trap Bar Deadlifts
170x5
170x5
260x3
260x3
350x1
350x1
440x1
530x1
590x2

12” One Arm Front Farmer’s Deadlifts
115x5/5
165x3/3
205x1/1
255x1/1
300x5/5
300x4/4
300x2/2

Yoke Front Carries
230x50’
230x50’
320x50’
410xpick
500xpick
590xpick
590x50’ in 10.85 seconds
590x50’ in 10.82 seconds
590x50’ in 11.48 seconds

Ab Wheel
bwx6
bwx6
bwx6

37 Minutes of Stretching

Comments: Back to the heavy Sunday lifting. Slept for at least 13 hours Saturday. Really needed to get the rest and be away from people for a day haha. Front squats to start things off. Still not as comfortable as it was with the lighter weight but comfortable is not always good. Knees ached but not as bad as it was two weeks ago. Last half of the working sets felt the best. Trap bar was next. Working up to a big double here. My last warm-up felt how I was expecting the working set to feel so I knew I had to take it seriously. It was a tough set but I knew I had triple in me. The weird stuff was back home. I had already set up the lifts before I had left for the gym so it wasn’t as much of a break as it sometimes is. Continuing to rocket up in weight on the one arm pulls. Contest weight for reps with more in the tank. Granted, it is starting to become tough haha. I tried my best to make sure that I was on the mark with the yoke front carries. I chalked up my stomach and my arms. I got the crossbar to lay right on the upper abs and the lean back was right. These are so painful. Got the first two sets under 11 seconds so speed is still good even with the crushing weight and considering the increase in weight from last time, this is good. Ab wheel to finish off the week and a bit of stretching too.

August 21, 2015 – Week 12, Day 3

Dynamic Warm-ups

12” Log Clean and Presses
One Clean
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
235x1
Clean Every Rep
255x2
255x2
255x2

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
325x1
325x3
325x5

Standing Tate Presses
50’sx12
50’sx12
50’sx12
50’sx12

Straight Arm Pulldowns
60x3
90x1
120x12
120x12
120x12

35 Minutes of Stretching

Comments: Yet another session with the log. Increased the weight about but decreased the reps. Added another warm-up to get adjusted for the working sets and that one felt unreasonably heavy. Cleans felt good but the press from the shoulders is something else. If the weight feels heavy, I really just want to get it off my chest immediately and generally the first rep feels like that. I get better leg drive if I let it settle a bit. With the new “pop clean” I’ve been using, if I go right from there into the press, it becomes more of a strict/push press. Got to determine the trade-off as I know this won’t be optimal for heavier weights and it will use more upper body and less lower body. For the first set, I did that style and let the weight settle more on the following sets. I wasn’t sure if the speed was noticeable. It appears that the speed is actually better if I let the weight settle to allow for more lower body drive by about one second over two reps. The best rep was the first rep of the third set. I let the log go too far away from me on the dip of the second rep for that set so there was hesitation before I went for the lower body drive. At the pace I’m lifting, six reps appears to be what I could hit in a minute. I still got plenty of time to adjust before contest. Benching after that. Shoulders and triceps were feeling it from the log work. Sore but not out of it. Warming up felt fine though. One the working weight sets, the first rep felt off on every set and the issue wasn’t present on the subsequent reps. A big enough increase in weight that I wanted a spotter for anything above single to be on the safe side. On the last set, I setup to far down on the bench so that when I was fatigued, I started to ram the bar into the rack pins on the last two reps. Not that it really effected the number of reps, just the difficulty haha. I hit about what I expected from the past weeks’ example. Standing tates followed next. Increased the reps. Not as easy as two weeks ago but not as hard as three weeks ago. Fatigue built from set to set but not crazy madness style like it does on occasion with these higher reps. Sloppy straight arm pulldowns finished up the day. Better than the last time but still hard as balls. Only had to stop once on the last set to get all the reps. Good deal of stretching to finish the day and I got home before it was night this time haha.

August 19, 2015 – Week 12, Day 2

Dynamic Warm-ups

12” Log Cleans
90x5
120x5
150x3
180x3
210x1
240x1
265x2
265x2
265x2

Hatfield Overload Squats
170x5
170x5
270x3
270x3
365x1
365x1
455x1
545x2
545x2
545x2

Farmer’s Walk
205xpick
255xpick
300x65’ in 14.16 seconds
300x65’ in 13.73 seconds
300x65’ in 13.92 seconds

Sandbag Carry and Load Over Bar (49”) (turns at 20’)
245x3x40’
245x3x40’
245x3x40’

34 Minutes of Stretching

Comments: Kind of playing things out as they happen. Rain in the forecast so had to take a chance that I could avoid the weather and get all the training in. Cleans with the log to start. I was very sweaty today. Doubles instead of triples. Not worried about injuring the biceps on this so while cautious, I didn’t have the extreme mental hesitation of the past week. Looked awesome on video but it definitely felt tougher than last time. Slow and exaggerated movements (besides the clean itself) is still the safest bet here. I think it helps me to break it down as I do it for my mental health. Maybe I was just tired from the press work yesterday but I definitely was in no frame of mind to even attempt a press once the weight was to the shoulders haha. Hatfield squats were up next on the agenda. A bit odd weight jumps to get to the right working weight. Like log cleans, doubles instead of triples here too. Thankfully, walking out the weight didn’t have me contemplating my own mortality like deload last week haha. A little harder than I would have liked effort wise but it moved well. I guess I’m just expecting this weight to feel “easy” by this point. I forget that this was about the same level of effort I needed for 100lbs less many months ago. Home for event training. It got dark really fast and I was constantly worried it would rain, which would be bad for farmer’s walk but disastrous for sandbag carries. For the farmer’s walks, I got the distance right for this time haha. For this weight, I was happy with how relatively easy the picks were. Speed felt consistent on these and no issues with the knee. I’m finding the best way to chalk up my hands to deal with the humidity and heat and my profuse sweating is putting chalk on side of my hands and a ring around my wrist to keep sweat from getting into my palm. Normally, I have the next event all set but with the threat of rain (I need a sandbag, not a mudbag) night descended by the time I was ready. Wore a reflective vest and put out a flashlight and lamp to light my path. The video of this is mostly darkness. Of course, with a bit more weight, I was worried about my biceps. Was the technique from last time going to work? Got to stop having trust issues with my plan. It worked like a charm. The bag is getting a beating from the asphalt and the weights inside and it is wheezing sand like spice from the worms from Dune, so I may need to get a new one in short order. The only time I really had an issue (other than feeling like death) was the last pick-up of the last set where I had issues getting it to my lap. Stretched and feasted on three recovery burritos.