Dynamic Warm-ups
Truck Pulls
18,000x60’ in 21.55 seconds
18,000x60’ in 20.20 seconds
17” Frame Deadlift
No Straps
280x5
370x3
460x1
Added Straps
550x1
620x1
690x3
690x3
Sandbag Carries
200x50’/225x50’/250x50’ in 41.18 seconds
200x50’/225x50’/250x50’ in 39.18 seconds
Keg Tosses (15’)
half kegx1 (1 attempts)
half kegx2 (3 attempts)
half kegx3 (3 attempts) in 10.45 seconds
half kegx2 (3 attempts)
43 Minutes of Stretching
Comments:
A rare opportunity presented itself this training cycle; a chance to
train on the contest equipment. Normally, it doesn’t happen so diligent
week to week work is the name of the game. This was too good to pass up
so this week’s training go modified to make this a semi contest run.
Plan was to hit 90-100% of contest weight for 1-3 runs. I didn’t plan on
doing any axle work as I already hit that and upper body pretty good
this week. Went out to BA Athletics to train with my sister (also
prepping for this show). Started things off with truck pull. Semi-truck
without the trailer so still quite a bit under the proposed contest
weight. It was harder to get it moving than the car at home but once it
did, I was smooth sailing. Easier than what I’ve been doing at home. The
course should be good. I gave it another go as I wasn’t satisfied with
my start and I improved my time by over a second. Up next was the frame
deadlift. I kind of knew what this one would be like so I was ready. Or
so I thought. I found out quick that I couldn’t grip it like I did
farmer’s walk if I wanted to be in a good position to rep the weight. I
definitely makes the pick easier but it gets you off balanced and it
comes down uneven. Good to know that now rather than finding out as I
go. I probably would have just done one set but my belt popped loose
after and fell off so I cut the set short. I overcompensated a little by
making my belt tighter on the other set and I kind of passed out after
finished. Got to find a happy medium. Not my limit for sure, saving reps
in the tank for when it matters. Next was sandbag carries. They didn’t
have the actual contest weights so rather than setting up the event
(50’/30’/10’) I just took the three heaviest bags and carried them all
for 50’. Not much to think about here but I wasn’t really tired or
anything from these. I did a second set because I felt like I was lazy
with the last sandbag and because I felt like I needed to put them all
back. Improved my time by two seconds (even went a little further on
distance). Then on to the kegs. There were supposed to be quarter kegs
but they weren’t brought down to the facility so it was just three half
kegs. Not a problem really as it would give me an opportunity to
practice multiple kegs in succession. I could easily see where my one
keg situation is good but not great. I’m hesitant to move to the next
keg as I’m worried that my toss didn’t go over. My first attempt of the
three-in-a-row didn’t work out as the second keg missed but I finished
up with getting one more over. I took another crack at it and got them
all over but I knew I was still hesitating. I tried once more and I was
doing really well but I rushed the last one. I couldn’t find the handles
and I panicked and tried tossing it with what I had. Keg flew out of my
hands and right into the people watching inside. Keg hit my sister in
the shoulder (she’s doing fine, just a bruise). I figured it was time to
call it a day there. Got home and had to stretch a lot. Not as beat as I
thought I would feel. Another hard week of training and then time for
the tapering.
Saturday, February 27, 2016
February 26, 2016 – Week 6, Day 3
Dynamic Warm-ups
Barbell Strict Presses
45x10
80x5
80x5
110x3
110x3
140x1
170x1
200x1
230x1
260x1
260x1
260x1
260x1
260x1
Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
235x3
285x1
330x3
330x3
330x6
Super Set: Dumbbell Trap 3 Raises/Hammer Strength Iso Lateral Raises (bent over/modified)
10’sx12—100x12
10’sx12—100x12
10’sx12—100x12
10’sx12—100x12
Pulldowns
180x13
180x13
180x13
37 Minutes of Stretching
Comments: Had to make some changes on the fly this session. Found out when I got out of work that the Y was closed due to no water (construction right beside the place is messing with the water) so I had to go to Max Fitness to train. I haven’t done a work that required benching there in over five years as the bench doesn’t go high enough for me to unrack it properly. But it needed to be done. Strict pressing for singles with short rests again. A little more weight, one less set and a little more rest between sets. Knees weren’t anywhere near as bad as last week but my right shoulder definitely has a little achy and sore. I feel my rack position was better this time and it is good thing it was as these were tough. Only my first and third lift weren’t grinders. Power felt good off the shoulders, lockout was a bit tougher than usual. Benching was next. Always interesting using an unfamiliar bench setup so I had to keep that in mind in that the unrack would be different. Also a fair bit of other parts on the rack that were kind of in my peripheral vision so another thing to try to keep in mind but also to ignore. The unrack of the weights wasn’t as bad as I feared it would be so I didn’t ask for help on my first two working sets as I knew it was well within my capabilities. Second set actually felt better than the first. Ended up having three spotters for the last set haha. I definitely wanted someone to help me unrack the weight so that I didn’t expend as much energy from the lower rack position. I was constantly worried with so many people around the bar and me that someone would help before I needed it haha. Managed six, one short of my all-time best but again, this is with a closer grip than I’ve previously used and an unfamiliar setup. With a different gym than usual, I had to modify the upper back super set. No issue with the t3 raises but the second part was tricky. The actual workout calls for a reverse pec dec but I don’t have access to one of those. I decided to use the Hammer Strength lateral raise and just bent over so that my elbows were in the pads and did a “reverse hug” for the lift. Not ideal but not bad. Pulldowns were next. I knew these would be tough from last time but this setup was different. It was not made for talls haha. I wasn’t able to do a full range of motion so I did the best I could. Stretched a lot (hamstrings and upper back really tight) and then home to eat and sleep.
Barbell Strict Presses
45x10
80x5
80x5
110x3
110x3
140x1
170x1
200x1
230x1
260x1
260x1
260x1
260x1
260x1
Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
235x3
285x1
330x3
330x3
330x6
Super Set: Dumbbell Trap 3 Raises/Hammer Strength Iso Lateral Raises (bent over/modified)
10’sx12—100x12
10’sx12—100x12
10’sx12—100x12
10’sx12—100x12
Pulldowns
180x13
180x13
180x13
37 Minutes of Stretching
Comments: Had to make some changes on the fly this session. Found out when I got out of work that the Y was closed due to no water (construction right beside the place is messing with the water) so I had to go to Max Fitness to train. I haven’t done a work that required benching there in over five years as the bench doesn’t go high enough for me to unrack it properly. But it needed to be done. Strict pressing for singles with short rests again. A little more weight, one less set and a little more rest between sets. Knees weren’t anywhere near as bad as last week but my right shoulder definitely has a little achy and sore. I feel my rack position was better this time and it is good thing it was as these were tough. Only my first and third lift weren’t grinders. Power felt good off the shoulders, lockout was a bit tougher than usual. Benching was next. Always interesting using an unfamiliar bench setup so I had to keep that in mind in that the unrack would be different. Also a fair bit of other parts on the rack that were kind of in my peripheral vision so another thing to try to keep in mind but also to ignore. The unrack of the weights wasn’t as bad as I feared it would be so I didn’t ask for help on my first two working sets as I knew it was well within my capabilities. Second set actually felt better than the first. Ended up having three spotters for the last set haha. I definitely wanted someone to help me unrack the weight so that I didn’t expend as much energy from the lower rack position. I was constantly worried with so many people around the bar and me that someone would help before I needed it haha. Managed six, one short of my all-time best but again, this is with a closer grip than I’ve previously used and an unfamiliar setup. With a different gym than usual, I had to modify the upper back super set. No issue with the t3 raises but the second part was tricky. The actual workout calls for a reverse pec dec but I don’t have access to one of those. I decided to use the Hammer Strength lateral raise and just bent over so that my elbows were in the pads and did a “reverse hug” for the lift. Not ideal but not bad. Pulldowns were next. I knew these would be tough from last time but this setup was different. It was not made for talls haha. I wasn’t able to do a full range of motion so I did the best I could. Stretched a lot (hamstrings and upper back really tight) and then home to eat and sleep.
Thursday, February 25, 2016
February 24, 2016 – Week 6, Day 2
Dynamic Warm-ups
Hatfield Overload Squats
170x5
170x5
260x3
260x3
350x1
350x1
440x1
515x1
570x1
615x1
Deadlifts (straps)
155x5
245x3
335x1
405x1
455x1
495x5
Romanian Deadlifts w/ MB dbl
265x5
265x5
Kneeling Cable Abs
200x12
200x12
200x12
33 Minutes of Stretching
Comments: With plans to run a mock contest on Saturday with the actual implements, this work was modified heavily. No event work which was fine as it rained most of the day anyways. Hatfield squats right off the bat. Some knee aches but nothing new and nothing serious. Increased weight but just singles. Weight definitely didn’t feel as crushing as last week but I felt slow on my walkouts with the weight. First heavy single almost felt like speed work weight. The top single wasn’t even that difficult really. Perhaps not having the other stuff made these not so rough haha. With the last workout this week changed, deadlift got moved to this day as well. A few more warm-ups than I have been doing just to get the form down after the heavy squats. Felt rough on my hamstrings on some reps leading up to the working set. I initially tried to get set and then look toward the wall and pull but it didn’t feel like I was getting the right drive off the floor. Like I was missing something and getting loose. I decided to then look at the floor a few feet in front of me and it felt loads better. Pull off the floor is still a lot slower than I would like but midpoint and lockout are strong. Was surprised with the increase for these considering how they have been feeling. I started to slow near the end but I feel I’m good for at least double the reps I did. Right in to romanian deadlifts with a single mini band. No warm-ups as this was right after deadlifts. Working on the arch. Definitely easier this week but again, different exercises and work before this exercise this time. Abs were even tougher this week. Maxed out the cable tower. Lots of strain to keep myself anchored to the ground and letting the weight move rather than vice versa. Stretched and then got recovery burritos.
Hatfield Overload Squats
170x5
170x5
260x3
260x3
350x1
350x1
440x1
515x1
570x1
615x1
Deadlifts (straps)
155x5
245x3
335x1
405x1
455x1
495x5
Romanian Deadlifts w/ MB dbl
265x5
265x5
Kneeling Cable Abs
200x12
200x12
200x12
33 Minutes of Stretching
Comments: With plans to run a mock contest on Saturday with the actual implements, this work was modified heavily. No event work which was fine as it rained most of the day anyways. Hatfield squats right off the bat. Some knee aches but nothing new and nothing serious. Increased weight but just singles. Weight definitely didn’t feel as crushing as last week but I felt slow on my walkouts with the weight. First heavy single almost felt like speed work weight. The top single wasn’t even that difficult really. Perhaps not having the other stuff made these not so rough haha. With the last workout this week changed, deadlift got moved to this day as well. A few more warm-ups than I have been doing just to get the form down after the heavy squats. Felt rough on my hamstrings on some reps leading up to the working set. I initially tried to get set and then look toward the wall and pull but it didn’t feel like I was getting the right drive off the floor. Like I was missing something and getting loose. I decided to then look at the floor a few feet in front of me and it felt loads better. Pull off the floor is still a lot slower than I would like but midpoint and lockout are strong. Was surprised with the increase for these considering how they have been feeling. I started to slow near the end but I feel I’m good for at least double the reps I did. Right in to romanian deadlifts with a single mini band. No warm-ups as this was right after deadlifts. Working on the arch. Definitely easier this week but again, different exercises and work before this exercise this time. Abs were even tougher this week. Maxed out the cable tower. Lots of strain to keep myself anchored to the ground and letting the weight move rather than vice versa. Stretched and then got recovery burritos.
Tuesday, February 23, 2016
February 23, 2016 – Week 6, Day 1
Dynamic Warm-ups
Axle Clean and Jerks (one clean)
72x5
72x5
116x3
116x3
160x3
160x3
200x1
200x1
230x2
250x2
270x2
290x2
Incline Barbell Close Grip Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
235x1
270x5
270x3
270x9 PR+5lbs & 1 rep
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
Super Set: Overhead Dicks Presses/Dumbbell Curls
160x6/45’sx12
160x6/45’sx12
160x6/45’sx12
32 Minutes of Stretching
Comments: Last week went well and trying to keep that momentum going. Humid in the gym today, lot of bodies. Luckily, a space cleared up and I was able to do the axle work. Like last week, doubles with the axle. Little more weight, one less set and the same jumps. I felt something in my right shoulder when I cleaned the axle for the very first set of warm-ups. An ache really. Didn’t seem to do anything and I kept going forward. Cleans were good and explosive. A little stumble with the first rep with 290lbs but still going up pretty smooth. Definitely not my limit, maybe another 40lbs there today. Next up was incline with close grip again. I had to wait a bit for the bench to open up. Fairly big increase but to be expected with how well I did last week. Felt heavy in my shoulders and wrists but I had control for the first two sets. My right shoulder was sore going into the max rep set so I definitely wanted a spotter and I told them to watch the shoulder. Better safe than sorry. Thankfully no issues. Another strong showing on these. Pull-aparts were really easy this time and didn’t feel anything until the last few reps of the last set. Overhead dicks press and dumbbell curl superset again. My top set of eight last week was increased a little and done for sets of six. This was tough. Dumbbell was tougher than last week but compared to how tough the triceps and shoulders stuff is, it is almost like resting haha. Home to stretch.
Axle Clean and Jerks (one clean)
72x5
72x5
116x3
116x3
160x3
160x3
200x1
200x1
230x2
250x2
270x2
290x2
Incline Barbell Close Grip Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
235x1
270x5
270x3
270x9 PR+5lbs & 1 rep
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
Super Set: Overhead Dicks Presses/Dumbbell Curls
160x6/45’sx12
160x6/45’sx12
160x6/45’sx12
32 Minutes of Stretching
Comments: Last week went well and trying to keep that momentum going. Humid in the gym today, lot of bodies. Luckily, a space cleared up and I was able to do the axle work. Like last week, doubles with the axle. Little more weight, one less set and the same jumps. I felt something in my right shoulder when I cleaned the axle for the very first set of warm-ups. An ache really. Didn’t seem to do anything and I kept going forward. Cleans were good and explosive. A little stumble with the first rep with 290lbs but still going up pretty smooth. Definitely not my limit, maybe another 40lbs there today. Next up was incline with close grip again. I had to wait a bit for the bench to open up. Fairly big increase but to be expected with how well I did last week. Felt heavy in my shoulders and wrists but I had control for the first two sets. My right shoulder was sore going into the max rep set so I definitely wanted a spotter and I told them to watch the shoulder. Better safe than sorry. Thankfully no issues. Another strong showing on these. Pull-aparts were really easy this time and didn’t feel anything until the last few reps of the last set. Overhead dicks press and dumbbell curl superset again. My top set of eight last week was increased a little and done for sets of six. This was tough. Dumbbell was tougher than last week but compared to how tough the triceps and shoulders stuff is, it is almost like resting haha. Home to stretch.
Sunday, February 21, 2016
February 21, 2016 – Week 5, Day 4
Dynamic Warm-ups
Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
245x5
245x5
245x5
8” Trap Bar Block Pulls
No Straps
170x5
260x3
350x1
Added Straps
440x1
500x1
555x1
605x1
645x1
Deadlifts (straps)
225x1
315x1
405x1
480x5
Truck Pull Starts (4,149lbs curb weight)
Truck/1 personsx1
Truck/1 persons/+500lbsx1
Truck/4 persons/+500lbsx1
Truck/4 persons/+500lbsx1
Truck/4 persons/+500lbsx1
Truck/2 persons/+500lbs/+505lbs sledx1
Truck/2 persons/+500lbs/+685lbs sledx1
Truck Pulls
Truck/1 persons/+500lbsx60 seconds
Truck/1 persons/+500lbsx60 seconds
Neutral Grip Pull-ups
bw+40x8
bw+40x8
bw+40x8
Ab Wheel
bwx7
bwx7
bwx7
35 Minutes of Stretching
Comments: More than halfway to the show now. Ate well the day before and had to be up earlier than I would have liked to start training today. Weighed in at 280.8lbs so weight is moving up again. Starting things off with the usual paused front squats. I did the warm-ups hands free to make things interesting. I got mad at these for not getting easier and that made them easier haha. I was worried my knees would still be achy and they were but no issues with the front squats. Block pulls with the trap bar after that. 3” block but flipped the bar over so that pick height was 17”. So pick height is a bit higher than the previous four weeks. Plan for the day was three singles of increasing weight. The top single was a weight I’ve done from a lower pick height so I knew these were going up, just a matter of difficulty. First one went up pretty darn fast (felt heavy). Obviously things slowed down on the other singles and the top one was the slowest. Definitely feel a double with this weight (my best from this height is 700lbs). Pulls from the floor with a barbell were next up. I really hate these as I’m intentionally making them tougher with the stiff bar. Fatigue from the heavy block pulls also adds to it. Little more weight than last time. Definitely felt a lot tougher than last time. Almost lost some nutrients here haha. I could definitely do more reps but it would be asking a lot right now. Home to do truck pull training. It rained little so the driveway was too slick to really use which was ok. Truck pull was broken down into two parts; starting strength and conditioning. Past weeks have just been conditioning but I felt that something was missing (especially with doing the uphill sled work) so implemented heavy starts. Loading weight so that I have to strain to break the inertia of the truck. Don’t have a vehicle that would be in the 30,000lbs range but my street is a slight incline so that helps. Initial plan was just three tough pulls but I had to do some trial and error to find out what would actually be tough. Adding a sled to the back of the car ended up doing the trick as it added to the drag. Then on to the conditioning. I was racking my brain trying to think of a good way to get a continuous effort for time period but nothing was perfect. I then figured that I would just do truck pulls with a somewhat light weight and stop time when I finished the course and reset as quickly as possible and resume until time lapses. That would insure I’m doing the set time of effort. First set was great, second set not so much. I don’t think I fully recovered from the first set (also didn’t help that the truck was in reverse at first haha). On to the Y for pull-ups and ab wheel. Kind of a weird feeling with the pull-ups as it was tough but it didn’t feel heavy or that I was near my limits. It wasn’t until the last set that I hit a wall and I knew this was hard. Ab wheel was in use so I just used a barbell to do them. Stretched and finished up the day.
Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
245x5
245x5
245x5
8” Trap Bar Block Pulls
No Straps
170x5
260x3
350x1
Added Straps
440x1
500x1
555x1
605x1
645x1
Deadlifts (straps)
225x1
315x1
405x1
480x5
Truck Pull Starts (4,149lbs curb weight)
Truck/1 personsx1
Truck/1 persons/+500lbsx1
Truck/4 persons/+500lbsx1
Truck/4 persons/+500lbsx1
Truck/4 persons/+500lbsx1
Truck/2 persons/+500lbs/+505lbs sledx1
Truck/2 persons/+500lbs/+685lbs sledx1
Truck Pulls
Truck/1 persons/+500lbsx60 seconds
Truck/1 persons/+500lbsx60 seconds
Neutral Grip Pull-ups
bw+40x8
bw+40x8
bw+40x8
Ab Wheel
bwx7
bwx7
bwx7
35 Minutes of Stretching
Comments: More than halfway to the show now. Ate well the day before and had to be up earlier than I would have liked to start training today. Weighed in at 280.8lbs so weight is moving up again. Starting things off with the usual paused front squats. I did the warm-ups hands free to make things interesting. I got mad at these for not getting easier and that made them easier haha. I was worried my knees would still be achy and they were but no issues with the front squats. Block pulls with the trap bar after that. 3” block but flipped the bar over so that pick height was 17”. So pick height is a bit higher than the previous four weeks. Plan for the day was three singles of increasing weight. The top single was a weight I’ve done from a lower pick height so I knew these were going up, just a matter of difficulty. First one went up pretty darn fast (felt heavy). Obviously things slowed down on the other singles and the top one was the slowest. Definitely feel a double with this weight (my best from this height is 700lbs). Pulls from the floor with a barbell were next up. I really hate these as I’m intentionally making them tougher with the stiff bar. Fatigue from the heavy block pulls also adds to it. Little more weight than last time. Definitely felt a lot tougher than last time. Almost lost some nutrients here haha. I could definitely do more reps but it would be asking a lot right now. Home to do truck pull training. It rained little so the driveway was too slick to really use which was ok. Truck pull was broken down into two parts; starting strength and conditioning. Past weeks have just been conditioning but I felt that something was missing (especially with doing the uphill sled work) so implemented heavy starts. Loading weight so that I have to strain to break the inertia of the truck. Don’t have a vehicle that would be in the 30,000lbs range but my street is a slight incline so that helps. Initial plan was just three tough pulls but I had to do some trial and error to find out what would actually be tough. Adding a sled to the back of the car ended up doing the trick as it added to the drag. Then on to the conditioning. I was racking my brain trying to think of a good way to get a continuous effort for time period but nothing was perfect. I then figured that I would just do truck pulls with a somewhat light weight and stop time when I finished the course and reset as quickly as possible and resume until time lapses. That would insure I’m doing the set time of effort. First set was great, second set not so much. I don’t think I fully recovered from the first set (also didn’t help that the truck was in reverse at first haha). On to the Y for pull-ups and ab wheel. Kind of a weird feeling with the pull-ups as it was tough but it didn’t feel heavy or that I was near my limits. It wasn’t until the last set that I hit a wall and I knew this was hard. Ab wheel was in use so I just used a barbell to do them. Stretched and finished up the day.
Saturday, February 20, 2016
February 19, 2016 – Week 5, Day 3
Dynamic Warm-ups
Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
255x1
255x1
255x1
255x1
255x1
255x1
Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
320x3
320x3
320x8
Super Set: Dumbbell Trap 3 Raises/Cybex Dual Axis Rear Delts
10’sx12—100x12
10’sx12—100x12
10’sx12—100x12
10’sx12—100x12
Pulldowns
180x12
180x12
180x12
40 Minutes of Stretching
Comments: Another upper body workout session. Not much changes from the last heavy workout. Super busy when I got to the gym but I didn’t have to wait too long to use the power rack. Strict pressing for singles with short rests again. More weight, fewer sets and a bit more rest between sets. Starting off doing the light warm-ups in the tiered squat rack until the power rack opened up. Weight felt heavier than I would have liked warming up. The increase in weight was definitely noticed. Definitely progress as last time I was doing this weight, I was allowed to take as much rest as I wanted between singles. Knees ached like crazy just standing there with the weight. Difficulty across the sets was pretty much the same. My rack position felt the best on the last two sets. I did push the weight out in front of me on the fifth set so that was tougher than it should have been. Close grip benching was up next on the agenda. Same as past workouts but with a bit more weight. Increased weight meant I’d need to adjust the warm-ups to make sure I was ready for the working weight. The weight felt heavy on the first set but it moved fast. Second set I didn’t setup just right so it was a bit slower and I had to put in more effort to get the reps. Max rep set went better than I expected with how I was feeling. Managed a tough eight (the last rep was really tough as I banged into the rack pegs and had to navigate around them to finish). Past few workouts definitely have me back in the 400lbs territory with the narrower grip. Now if only I could get these to be my strict press numbers haha. Upper back superset again but with some changes. Increased the weight on the machine part with a decrease in reps. Not much difference really; still fatigue inducing haha. I had to wait a bit to use the setup though as an elderly man decided he needed to use it. Then on to what I thought would be easy and light pulldowns. I was wrong. These were toughies. I started out really trying to use my back muscles to move the weight, which involved a slower tempo. However, fatigue built real fast this became a mighty struggle at the end. Pump in my back and lower biceps. I was apparently very tight when I got home as I had to stretch for a ton.
Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
255x1
255x1
255x1
255x1
255x1
255x1
Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
320x3
320x3
320x8
Super Set: Dumbbell Trap 3 Raises/Cybex Dual Axis Rear Delts
10’sx12—100x12
10’sx12—100x12
10’sx12—100x12
10’sx12—100x12
Pulldowns
180x12
180x12
180x12
40 Minutes of Stretching
Comments: Another upper body workout session. Not much changes from the last heavy workout. Super busy when I got to the gym but I didn’t have to wait too long to use the power rack. Strict pressing for singles with short rests again. More weight, fewer sets and a bit more rest between sets. Starting off doing the light warm-ups in the tiered squat rack until the power rack opened up. Weight felt heavier than I would have liked warming up. The increase in weight was definitely noticed. Definitely progress as last time I was doing this weight, I was allowed to take as much rest as I wanted between singles. Knees ached like crazy just standing there with the weight. Difficulty across the sets was pretty much the same. My rack position felt the best on the last two sets. I did push the weight out in front of me on the fifth set so that was tougher than it should have been. Close grip benching was up next on the agenda. Same as past workouts but with a bit more weight. Increased weight meant I’d need to adjust the warm-ups to make sure I was ready for the working weight. The weight felt heavy on the first set but it moved fast. Second set I didn’t setup just right so it was a bit slower and I had to put in more effort to get the reps. Max rep set went better than I expected with how I was feeling. Managed a tough eight (the last rep was really tough as I banged into the rack pegs and had to navigate around them to finish). Past few workouts definitely have me back in the 400lbs territory with the narrower grip. Now if only I could get these to be my strict press numbers haha. Upper back superset again but with some changes. Increased the weight on the machine part with a decrease in reps. Not much difference really; still fatigue inducing haha. I had to wait a bit to use the setup though as an elderly man decided he needed to use it. Then on to what I thought would be easy and light pulldowns. I was wrong. These were toughies. I started out really trying to use my back muscles to move the weight, which involved a slower tempo. However, fatigue built real fast this became a mighty struggle at the end. Pump in my back and lower biceps. I was apparently very tight when I got home as I had to stretch for a ton.
Thursday, February 18, 2016
February 17, 2016 – Week 5, Day 2
Dynamic Warm-ups
Keg Tosses (15’7”)
half kegx6 (6 attempts)
half kegx6 (6 attempts)
half kegx6 (6 attempts)
half kegx6 (6 attempts)
Sandbag Carry and Load Over Bar (50”) (turns at 20’)
250x4x40’
250x3x40’
250x2x40’
Axle Cleans
116x5
160x3
205x1
245x1
245x1
245x1
245x1
245x1
Hatfield Overload Squats
170x5
170x5
260x3
260x3
350x1
350x1
440x1
505x2
545x2
585x2
Romanian Deadlifts w/ MB dbl
155x3
245x5
245x5
Kneeling Cable Abs
190x12
190x12
190x12
24 Minutes of Stretching
Comments: I had a feeling this would be a tough workout but in a good way. Keg tossing was great; no misses and I was able to have a conversation (talk a lot of crap haha) with my brother and dad throughout all the sets. I did rush my setup on the last two reps of the third set to try and pick up the pace (sets are taking a little over a minute to complete) and I was definitely feeling some fatigue by the end of the last set. Only regret really is that I can’t really do a whole series like at a contest with just the one keg. Might get chance to do that next week though. It looked like it was threatening to snow (flurries coming down) so I figured it was best to do sandbag stuff next. Used my new sandbag and upped the weight considerably (thankfully, the load height was decreased a good deal). Plan was a set of four, then three and finally two. I was concerned the turns would bother my knee but they didn’t. The first set really sucked. First rep was fine but I had issues with lapping the second one and then the top came loose on the third. The top was fully open on the fourth rep so I had a hell of a time doing much of anything with it but I wouldn’t be denied. I had to wait until my heart beat left my throat and I didn’t feel like I was tasting blood in my mouth to start the next set. I had secured the top and I made much better work. Still exhausting but very much around the time I was hitting with the much lighter bag with the same reps and height at the start of the cycle. The final set was perfect. To the gym for more stuff. Axle cleans to start. I was pretty warm so I took one less warm-up than usual. Felt slightly nauseous from sandbag stuff still haha. Heavier weight for singles with short rests. I like this more than reps as I can focus on the clean and getting the movements down precise. Also allowed me to modify things set to set to see what small changes worked best. Taking a deep breath at the top and holding it seems to be the best method for staying tight and having a hard arch off the floor to initiate the second pull. Hatfield squats followed. More weight, less reps. I knew that these would take a hit from sandbag work. Lower back and hamstrings were beat and the weight felt about 90lbs heavier than it actually was. Some knee issues unracking the weight and walking out but none on the actual movement. Despite the heaviness I felt, the weight was fine and moved decent. Not my best but still power to spare. Then on to hamstring work. Romanian deadlifts with a single mini band. I just draped it over the bar and stood on it. Lower back was quite fatigued but I did my best to keep an arch and make the posterior chain (especially hamstrings) work. Second set was definitely easier than the first. Abs were pretty tough with the increased weight as it is trying to pull me up off the ground. I got better at controlling that as the sets went on. Little bit of stretching and then time to crash. Definitely looking forward to a day off now haha.
Keg Tosses (15’7”)
half kegx6 (6 attempts)
half kegx6 (6 attempts)
half kegx6 (6 attempts)
half kegx6 (6 attempts)
Sandbag Carry and Load Over Bar (50”) (turns at 20’)
250x4x40’
250x3x40’
250x2x40’
Axle Cleans
116x5
160x3
205x1
245x1
245x1
245x1
245x1
245x1
Hatfield Overload Squats
170x5
170x5
260x3
260x3
350x1
350x1
440x1
505x2
545x2
585x2
Romanian Deadlifts w/ MB dbl
155x3
245x5
245x5
Kneeling Cable Abs
190x12
190x12
190x12
24 Minutes of Stretching
Comments: I had a feeling this would be a tough workout but in a good way. Keg tossing was great; no misses and I was able to have a conversation (talk a lot of crap haha) with my brother and dad throughout all the sets. I did rush my setup on the last two reps of the third set to try and pick up the pace (sets are taking a little over a minute to complete) and I was definitely feeling some fatigue by the end of the last set. Only regret really is that I can’t really do a whole series like at a contest with just the one keg. Might get chance to do that next week though. It looked like it was threatening to snow (flurries coming down) so I figured it was best to do sandbag stuff next. Used my new sandbag and upped the weight considerably (thankfully, the load height was decreased a good deal). Plan was a set of four, then three and finally two. I was concerned the turns would bother my knee but they didn’t. The first set really sucked. First rep was fine but I had issues with lapping the second one and then the top came loose on the third. The top was fully open on the fourth rep so I had a hell of a time doing much of anything with it but I wouldn’t be denied. I had to wait until my heart beat left my throat and I didn’t feel like I was tasting blood in my mouth to start the next set. I had secured the top and I made much better work. Still exhausting but very much around the time I was hitting with the much lighter bag with the same reps and height at the start of the cycle. The final set was perfect. To the gym for more stuff. Axle cleans to start. I was pretty warm so I took one less warm-up than usual. Felt slightly nauseous from sandbag stuff still haha. Heavier weight for singles with short rests. I like this more than reps as I can focus on the clean and getting the movements down precise. Also allowed me to modify things set to set to see what small changes worked best. Taking a deep breath at the top and holding it seems to be the best method for staying tight and having a hard arch off the floor to initiate the second pull. Hatfield squats followed. More weight, less reps. I knew that these would take a hit from sandbag work. Lower back and hamstrings were beat and the weight felt about 90lbs heavier than it actually was. Some knee issues unracking the weight and walking out but none on the actual movement. Despite the heaviness I felt, the weight was fine and moved decent. Not my best but still power to spare. Then on to hamstring work. Romanian deadlifts with a single mini band. I just draped it over the bar and stood on it. Lower back was quite fatigued but I did my best to keep an arch and make the posterior chain (especially hamstrings) work. Second set was definitely easier than the first. Abs were pretty tough with the increased weight as it is trying to pull me up off the ground. I got better at controlling that as the sets went on. Little bit of stretching and then time to crash. Definitely looking forward to a day off now haha.
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