September 26, 2015 – Week 17, Day 4

Dynamic Warm-ups

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

14” Trap Bar Deadlifts
135x5
135x5
225x3
225x3
315x1
365x1
365x1
365x1
365x1

12” One Arm Front Farmer’s Deadlifts
185x3/3
185x3/3

Yoke Front Carries
130x50’
130x50’
220x50’
310xpick
400xpick
400x50’
330x50’

Ab Wheel
bwx6
bwx6

32 Minutes of Stretching

Comments: Last one for a bit. No lifting until Nationals and then taking at least a week off. I did this workout a day early and earlier in the day than I had planned. I figured this would give me more rest and I wouldn’t have to wonder if I was going to be able to workout at the gym the next day. Had to do it earlier due to family engagements. Still slept in a bit but pretty much went over shortly after eating breakfast. Front squatting was fine. Not launching these into orbit but still pretty strong and solid. As this was at the Y, I had to do the odd setup like last week with the trap bar. Just light singles so I figured it wouldn’t be so bad. Knees not a fan of the narrow stance though. Rushed home for the remainder of the workout. I went right for the working weight on the one arm stuff. I went heavier as I was hurrying and it was easier plate math to work with. Front yoke carries after that. Foot work felt good but not fun. Kind of have to review these on an effort scale and a discomfort scale. Even with deload weights, on a scale of 1 to 10 for discomfort, these are unacceptable haha. Ab wheel and stretching to end the day, week and cycle. Now just have to see.

September 25, 2015 – Week 17, Day 3

Dynamic Warm-ups

12” Log Clean and Jerks
One Clean
90x5
90x5
120x3
120x3
Clean Every Rep
155x2
155x2

Close Grip Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
245x5
245x5

Standing Tate Presses
35’sx10
35’sx10

Straight Arm Pulldowns
100x12
100x12

25 Minutes of Stretching

Comments: Got a deep tissue massage after work the day before. Usually feels like I’ve done a workout when I get one haha. She said my hamstrings and biceps were really tight and that the fascia on the left biceps was restricting my range of motion a little. Also the left tendon is tight too. Well, on to the light workout. Quickest session to go through by far. Log clean and jerks were really light. Log wasn’t staying on the slick shirt so good and it was lower than I would prefer for the clean. I felt I could just press away for a set of 20 if needed. Bench press was good form wise but it felt way heavier than it should have. Still weight I don’t need to be trying at but just wasn’t moving like I’d like it to. Standing tate presses were like lifting two fluffy kittens. So light and just so little effort needed to pound out the reps. Toughest thing of the day was the straight arm pulldowns. Tried to get less body language into it. Felt good to stretch. One more to go.

September 23, 2015 – Week 17, Day 2

Dynamic Warm-ups

12” Log Cleans
90x5
90x5
120x3
120x3
155x1
185x3
185x3
185x3

Hatfield Overload Squats
135x5
135x5
225x3
225x3
275x1
325x1
375x3
375x3

Farmer’s Walk
115xpick
165xpick
205x60’
205x60’

Sandbag Carry and Load Over Bar (49”) (turns at 20’)
200x3x40’
200x3x40’

33 Minutes of Stretching

Comments: Head still feeling a little foggy but not as bad as the day before. Started things off with log cleans. I was feeling almost winded from the reps on the lighter sets. Feels like so much extraneous movement for such light weight but I know this will protect and hone in my form with the heavier weights. Really worked on almost violently pushing my elbows through at the top of the clean for solid rack position. Hatfield squats after that. Right knee a little achy but not as bad as yesterday. I was mindful of it on the reps when I walked out the weight and when I was in the hole. Not an issue though. Onward home for the events. Heaviest farmer’s walks have been on a full deload I think. I felt it was smarter to do some warming up rather than just go right off the bat. I went a little heavier than planned as it was easier to just shove two plates on each side rather than breaking out all the loose change. Moving pretty good. Sandbag followed. This was supposed to be a lot lighter but the bags inside the big bag have burst. I was lucky to get it down this light haha. Quite a difference in speed with the decreased weight. No biceps issues here. Finished up before the sun set so I didn’t need any lanterns. Good bit of stretching to end it. Getting deep tissue massage after work tomorrow and then two more days of light training to go.

September 22, 2015 – Week 17, Day 1

Dynamic Warm-ups

12” Log Clean and Jerks
One Clean
90x5
90x5
120x3
120x3
150x1
180x1
200x1
200x1
200x1

Circus Dumbbell Clean and Presses
130x3/3
130x3/3

Parallel Bar Dips
bw+15x5
bw+15x5

Band Pull A-parts
MMB+MBx12
MMB+MBx12
MMB+MBx12
MMB+MBx12

Band Scapular Retractions
SB+(2)ABx12
SB+(2)ABx12
SB+(2)ABx12

26 Minutes of Stretching

Comments: Final countdown at this point. Something felt off though, like a heaviness behind my eyes which didn’t make sense since I’ve been having good sleep. A little distracting but not something to effect this deload week. Log clean and jerks with easy weight. Clothes that I was wearing were slick and loose so needed to really pull the log in tight. Right knee ached more than I’d like. Circus dumbbell was fine; went heavier than planned as the bell is 130lbs empty. No sense is making a makeshift lighter dumbbell for the deload. Biceps are sore but I’m used to it at this point. I did try to do a new cue on the left side (right side lost cause haha) thinking of getting the dumbbell to the other shoulder to help with centering out the weight’s trajectory. Could work but it might be too late to implement it. We’ll see at Nats. Dips right after that and definitely not as loose and easy as they have been on deloads. The combo of log and dumbbell has really done a number on my shoulders so it kind of is expected. Pull aparts and scapular work with the bands were pretty easy with the reduced tension. Not to say that the bands didn’t have issues as both were “pulling” my hands.

September 20 2015 – Week 16, 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
135x5
135x5
225x3
225x3
315x1
315x1
405x1
480x1
555x2

12” One Arm Front Farmer’s Deadlifts
165x5/5
205x3/3
255x1/1
295x1/1
345x3/3
345x2/2
345x1/1

Yoke Front Carries
195x50’
195x50’
285x50’
285x50’
375x50’
465xpick
555xpick
645xpick
645x50’ in 11.68 seconds
575x50’ in 10.61 seconds

Ab Wheel
bwx6
bwx6
bwx6

28 Minutes of Stretching

Comments: Last heavy workout before show time. Not able to lift at the other gym again. Starting to become an issue. I took advantage of it and got a little more sleep. Front squats with pauses were good. I felt consistent with the sets and my bar speed was great. Trap bar work wasn’t so on point. I didn’t have access to the mega one and I didn’t want to pay more for another day pass for the gym 20 miles away. Thankfully, someone else has bought a trap bar. Doesn’t have the high handle option like mine so I had to elevate it with bumper plates so my stance was slightly narrower. These were not the best feeling pulls I’ve done. Felt slow all around. Home for one arm farmer’s deads. Same scheme as last week but with more weight. I went a little heavier than written. I wanted to make up for the lackluster trap bar work, the plate math was easier and I most likely won’t be doing this event again after Nationals haha. Grip still strong and less issues with the strain on the shoulder girdle. It did give me some strain in my obliques and hips, especially on my right side. Final heavy runs with the yoke in the front. I will not miss this one. Same as last week, just more weight on the heavy run. I was not feeling it warming up. Lower back was achy and sore; just had to tell myself that my pain was stronger. This heavy run was surprisingly faster than last week. My lighter run was slower by a bit on the previous week though. I’ll take the good and the bad here I guess. Ab wheel stuff felt good on the midsection. Got twelve days to go.

September 18, 2015 – Week 16, Day 3

Dynamic Warm-ups

12” Log Clean and Presses
One Clean
90x5
90x5
120x3
120x3
150x3
150x3
180x1
205x1
Clean Every Rep
225x2
225x2

Close Grip Barbell Bench Presses
45x10
95x5
145x5
195x3
245x3
295x1
340x1
340x5 PR+5lbs & 1 rep

Standing Tate Presses
55’sx10
55’sx10

Straight Arm Pulldowns
120x12
120x12
120x12

29 Minutes of Stretching

Comments: Even though this is the last heavy week, this workout is already on the taper haha. Reduced either reduced volume, reps or intensity on just about everything. Not to say this wasn’t still a workout I wasn’t putting everything into. Right biceps in perpetually tight and sore and didn’t get a chance to get any light massages done this week yet. Right knee was achy so I had to put the brakes on the power at the start until I was adequately warmed up. On the first work set, I know I was not getting everything right. I was not getting the deep lap on the log and I wasn’t waiting for it to settle. Stupid and it made it feel a lot harder than it should. I rectified this on the second set and I almost smacked myself in the fast with the speed of the clean on the first rep. Second rep was a little off as I did rush the press but it was still tons better than the first set. My father was at the gym so I had him assist with bench. Moved through the warm-ups fast to get to the top sets. Only two this time; a single and then a rep set. First set the weight flew up. Felt easier than last week with a little less weight. I knew not to make a mistake like last week though. As I setup for the rep set, my right glute cramped up so I had to relax and reset before taking it out of the rack. First rep wasn’t as good as the previous set but I knew I was good for more. I got four with a little slow down and went for five. I stalled and my dad “helped” break the sticking point. I gave him an earful during and after the set about it haha. I know I could have gotten it (it would have been an ugly, titanic struggle) so I will count it for now. Besides, considering how close to the show, the “help” might have been for the best. Finally a bench PR. Just need to get it clean and with more weight next time haha. Moved on to the standing tates with dumbbells. Only two sets for relatively low reps. Only felt the initial difference with getting it to my shoulders and then it was cake from there. Sloppy straight arms were after that. With reduced workload, this was the easiest these have felt. They got tougher each set of course but still very manageable. A bit of stretching to end the day.

September 16, 2015 – Week 16, Day 2

Dynamic Warm-ups

12” Log Cleans
90x5
90x5
120x3
150x3
180x1
210x1
240x1
275x3
275x2
275x1

Hatfield Overload Squats
165x5
165x5
255x3
255x3
345x1
345x1
435x1
525x2
525x2

Farmer’s Walk
225xpick
275xpick
315x50’ in 11.18 seconds
350x30’ in 10.08 seconds
255x75’ in 13.33 seconds

Sandbag Carry and Load Over Bar (49”) (turns at 20’)
280x3x40’
280x3x40’

32 Minutes of Stretching

Comments: Not looking forward to the event training for this workout haha. Log cleans to start it off. More weight than last week, same weight all sets, just doing 3,2,1. Definitely muscling up the cleans. Perhaps lower and upper back tired from the day before. I was definitely carrying the log lower on my person when I was initiating the roll up the torso. That is not ideal and puts a lot more strain on the biceps. I made sure to not short change myself and got it better for the last set. A little less weight for the hatfield squat and only two doubles. Still a decent weight but winding down so as not to take away from the event training to follow. Knees were achy and the weight felt heavy on them for the first set, which caused some hesitation with the initial descent. Again, trying to move fast through these. Still light out when I got home for event work but I knew it wouldn’t last. Not humid out so grip was good on farmer’s walks. Pick-ups were a different story haha. My first run was just shy of my best from three weeks prior. The next set was a gut buster as far as picking up the weight. Weird going for such a short distance with heavy farmer’s. Most weight I’ve done with these handles and I definitely could have gone further if required. Again, my light and long set was a little slower than previous sessions but I felt fast and with the darkness, hard to get the timing just right haha. My rest between sets was resetting the course and changing the weights, which took much longer than I would have liked. I was absolutely dreading the sandbag stuff after last week. I really didn’t want a repeat with the sweating and the not being able to pick it up. However, things went better than expected. I honestly had no issues and made quick work of the two sets. Only bobble had been on the last rep of the last set were I didn’t have it high enough for the initial load over the bar and had to regrip. Again, I’m loading to much higher than the proposed contest conditions so it isn’t an issue.