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Old 08-29-2013, 05:43 PM   #531
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Got a cold Monday, guess too much excite seeing people on Sunday haha. Didn't stop me from training. Extra day of rest for this week since I did events on Sunday instead of Saturday. With Labor Day coming up, going to have be that schedule for next week as well.

August 27, 2013 Overhead Event Day

Dynamic Warm-ups

Circus Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
80x3 R
80x3 L
110x3 R
110x3 L
137x4 R
137x4 L
137x4 R
137x4 L
137x4 R
137x4 L
137x4 R
137x4 L
157x2 R
157x2 L
177x2 R
177x2 L

Band Triceps Pressdowns
LBx25
LBx25
LBx25
LBx25

Face Pulls
LBx25
LBx25
LBx25
LBx25

29 Minutes of Stretching

Comments: I was worried with how this would feel, considering it is having me hit about 90% of my 1rm max already. Actually went well. The sets of four went up easier than last time and same with the first double. Even tried taking shorter rests for the sets of four. Had some issues with the heavy double. I tried doing a non-stop touch and go style that I have been doing for the lighter weights. Didn't work out this time. I guess I need to get stronger and just remember to break it up for the heaviest set. On both sides, I got the first rep and missed the second rep on the first try. Just reset and got the second rep. Ties my PR double. It will be interesting to see how this goes next time with a bit more weight. Did triceps and face pulls a little different this time as I broke them up into their own exercise. Tougher I think. Felt as good as I could be considering the circumstances.


August 28, 2013 Lower Body Training

Dynamic Warm-ups

9" Block Pulls
135x5
225x5
315x3
405x3
Added Straps
495x4
495x4
495x4
495x4
565x2
635x2
495x13

21" Front Box Squats w/ Chains (+82lbs)
145x3
195x3
235x8
255x8
275x8

Glute Ham Raises
LBx3
LB+35x8
LB+35x8
LB+35x8

Ab Wheel
bwx15
bwx15
bwx15
bwx15

32 Minutes of Stretching

Comments: Same anxiety as overhead stuff with the added concern of how the car deadlift hold would affect this. Went with the deadlift bar. All of my PR's are on this bar and I can't use the other bars for pulls besides the broken rack bar. I was worried warming up as my back felt fatigued even with the light weights. But it went better than last time as well. Kind of the same result as overhead in that I knew what to expect this time. I knew it could be done. I worked on taking the slack out not only the bar but myself. I don't think I've been doing that correctly in the past. Not sure if I can replicate that for a pull off the floor. Double with 635lbs technically a PR as I haven't pulled more than 630lbs for reps. It was a tough double but I think I could have at least gotten another rep, maybe two if I had a gun to my head. Puts me on track to a 700lbs pull or more if all goes well. On the down set, I got 13 reps and stopped. Could've done 12 but I felt 13 was better since I TNG the second rep. Had another two in me I think, just got bored with all the reps to be honest. Besides the good pulling, the lack of twinging in my lower ab/groin area was also a highlight. Front squats were "fun" this time. Chain setup had all the weight off the ground at lockout so I was fully supporting it. I immediately regretted my decision to bump up the weight 10lbs with how tough it felt. Legs were feeling the burn on set two but I just told myself I can do more. Glute hams are starting to get tough. Feels like I got metal pythons on my neck with the thick chains haha. Finished up with ab wheel and a lot of stretching.

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Old 08-31-2013, 01:35 PM   #532
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August 30, 2013 Upper Body Training

Dynamic Warm-ups

Axle Strict Presses
75x5
105x5
135x5
155x3
180x3
205x3
230x5
180x8
180x8
180x8

Swiss Bar Floor Presses w/ Slingshot
200x3
250x3
290x8
310x8
330x8

Chest Supported Rows
325x12
325x12
325x12
325x12

EZ Curl Bar Overhead Extensions (seated)
145x12
145x12
145x11

IYTs
5sx12
5sx12
5sx12

27 Minutes of Stretching

Comments: Almost done with this cold but still felt crappy. Workout felt tougher than I had planned as even the warm-ups felt tough. Got my reps, maybe had one more rep with 230lbs but not going all out. Down sets went well. Had a bit of surprise when it came time for slingshot floor presses. I couldn't get them over my forearms at first. Took several minutes to get them on to my arms and my triceps weren't fitting in them either. Only aimed for a small increase with this with the technical difficulties. The one I have is too small now, going to have to buy a new one. Measured my arms and they are now 19". I had no idea my arms have gotten this big. After this point, my workout slowed to a crawl as people kept using the stuff I was lifting on. I got in two sets of rows before someone sat down, stripped off all my weights and did five sets. Rows were good despite that. Same thing happened with triceps, someone sat down on the bench I was using to do a biceps workout. The fact that they finished when I was in mid set made me angrier. So close to getting all the reps. Finished up with upper back and shoulder stuff, stretching and burritos.

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Old 09-01-2013, 06:29 PM   #533
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September 01, 2013 Event Training

Dynamic Warm-ups

Yoke
300x50'
300x50'
450x50'
590x50' in 7.70 seconds
670x50' in 9.34 seconds
760x50' in 12.38 seconds

18" Pick Farmer's Walk
140x50'
140x50'
190x50'
245x50' in 8.08 seconds
275x50' in 8.87 seconds
310x50' in 10.59 seconds

28 Minutes of Stretching

Comments: Oof, the heat and humidity today were just oppressive. Only got through two events in like three hours because I had to load and move my own stuff, which was a chore in and of itself. Yoke went well today. First set was almost a second faster than last week with 40lbs more. Stronger than last week as confidence. Slowed down a bit with the heaviest set. At least I now have numbers to look at besides weights on moving events so I can see if I'm improving where it counts. I was dreading farmer's since it meant I had to get down close to the black top to load the plates and the heat coming off the ground was like putting my face over a steaming pot. I thought I was feeling slow (I was compared to yoke) my first set but I improved on the times from last week with 15lbs more. Close with the heavy set, about .5 a second slower. I was just dead after this and luckily I had some help putting all of this crap away. Going to try and get stones in tomorrow at Jenkins.

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Old 09-02-2013, 11:39 AM   #534
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September 02, 2013 Event Training Leftovers

Dynamic Warm-ups

Atlas Stone Loads
240x3 to 60"
315x1 to 60"
385x1 to 60"
385x2 to 52"/315x2 to 56"/240x2 to 60"

Comments: Got up early today as Jenkins had an Open Gym session at 9:00 so I went over to do just stones. As little work as that was, I was dieing big time. No video this time as I couldn't film and use tacky. Probably for the best as it was a big sloppy mess of a session with tacky sliding like butter and me sweating an entire person. With the dirty stones, the heat/humidity and the time, I worked fast and aimed for low volume. Certainly rusty since I haven't touched stones since May. The last set was a max effort, especially since I missed lapping the 385lbs stone twice right before I was to go. Still got time and I can only hope to improve.
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Old 09-05-2013, 08:46 PM   #535
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September 03, 2013 Overhead Event Day

Dynamic Warm-ups

Circus Dumbbell Clean and Presses
25x5 R
25x5 L
50x5 R
50x5 L
75x3 R
75x3 L
100x3 R
100x3 L
120x1 R
120x1 L
140x4 R
140x4 L
140x4 R
140x4 L
140x4 R
140x4 L
140x4 R
140x4 L
160x2 R
160x2 L
180x2 R PR+3lbs
180x1 L
180x1 R
180x2 L PR+3lbs

Band Triceps Pressdowns
LBx25
LBx25
LBx25
LBx25

Face Pulls
LB+MBx25
LB+MBx25
LB+MBx25
LB+MBx25

26 Minutes of Stretching

Comments: This workout didn't start out so hot. I was a bit off from doing stones the day before. I warmed up and realized I had forgotten my collars for the dumbbell. Meant I had to rig something up myself and I ended up using my straps and spring collars. I also broke out into a profuse cold sweat at this point and I had to calm down. Either worried or feeling remnants of the past two days. Started out slow but made it through on the sets of four and the first double. Ran into trouble with 180lbs though. I got one rep no issue but going for another was something else. It's only 3lbs! I got the double first on the right side. Second rep was super iffy, would have liked to get it solid and secure but I take what I can. Left side, I got the first rep easy but I overshot the second and it went over and nearly caved my head in. I was going to call it there but I decided I needed to try again. Started with the right side again but only got a single. Again with the left but managed to lockout a second rep. Still ugly though. Finished up with bands for triceps and upper back and beat feet home.


September 04, 2013 Deadlift Training

Dynamic Warm-ups

9" Block Pulls
145x5
235x5
325x3
415x3
Added Straps
505x4
505x4
505x4
505x4
575x2
645x2 PR+10lbs
505x10

Glute Ham Raises
LBx3
LB+36x8
LB+36x8
LB+36x8
LB+36x8

Wide Grip Pulldowns
90x3
135x3
180x12
180x12
180x12

Ab Wheel
bwx15
bwx15
bwx15

26 Minutes of Stretching

Comments: I made some day of changes going into this workout. Just deadlift focus, moving squat stuff to separate day. I knew this was going to be tough with stones so close to the workout day and adding 10lbs to everything. I was worried when 415lbs felt heavy. After the first two sets of four reps, I felt warm and better. But definitely tougher than last week. The first double went up well enough but I knew that the next one was going to be terrible and I needed to be committed for it to go. First rep felt like a max effort and I had to catch my breath, regain my composure and go again. It felt like it wasn't moving at first but up it went. I'm so very glad I have a rest week and a ramp-up week before I go for another stupid heavy double like this. Just did ten reps for the down set. I had maybe two more reps but I was feeling the fatigue at this point. From there, I went in to glute ham raises. Only went up a pound since I was adding a set. Not bad. After that was pulldowns. Using as wide of a grip as I can on these. Wasn't sure how these would feel since I haven't done pulldowns in about a year I think. Hopefully these will improve with familiarity. Idea here is more back work (will do some more on squat day) and some spinal deload. Finished up with ab wheel and stretching.

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Old 09-06-2013, 12:22 AM   #536
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Awesome work off the blocks. Good to see things still moving up.
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Old 09-06-2013, 06:40 AM   #537
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Quote:
Originally Posted by bruteforce View Post
Awesome work off the blocks. Good to see things still moving up.
Thanks brute. Would like to hit 700 come contest time.
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Old 09-08-2013, 11:48 AM   #538
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Pulling looked strong.
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Old 09-08-2013, 12:03 PM   #539
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Quote:
Originally Posted by BendtheBar View Post
Pulling looked strong.
Thanks BTB. Looking forward to a deload week tomorrow.
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Old 09-08-2013, 09:43 PM   #540
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Busy and distracted the past few days. Implementing a squat day into my routine so that I'm doing 2 event days and 3 gym days (1 event day in the gym for overhead). Doing front box squats with an axle like Jenkins has suggested to in the past to above parallel box. Going to be my default squat exercise when I have a deadlift at a contest and no squat. Obviously I'll adjust it depending on events. 5/3/1 for squat and strict press right now. Trying out doing the first two work sets without a hard belt. Should be interesting.

September 06, 2013 Squat Training

Dynamic Warm-ups

21" Axle Front Box Squats
72x10
116x5
160x5
190x5
230x3
285x5
325x3
360x9
285x8
285x8
285x8

Angled Leg Presses
+440x3
+530x8
+530x8
+530x8
+530x8

Chest Supported Rows
150x3
240x3
330x12
330x12
330x12

Leg Raises
22x15
22x15
22x15

28 Minutes of Stretching

Comments: Went better than expected. Opposite hip and SI joint were bothering me after deadlifting on Wednesday. No where near as bad as what I did at the contest back in June but enough to be annoying. I felt like garbage warming up at first but got better as my lower back and knees warmed up. Surprised myself getting so many reps with my top weight. Left at least one in the tank and did well with the down sets. A little tricky after these as I didn't really have a good idea on what lift I wanted to do next. Should I model it after my deadlift workout by having a light lift or after my press workout and have a heavy lift? I went with the leg press. I haven't tried using two legs on this one. Went as deep as I could, which involved moving my stance out so that my knees wouldn't hit my chest like they usually do. Felt heavy and slow and I don't think I could move it any faster if I tried. Felt a stretch in my lower back. Unsure if it helped or exacerbated the pain there. Chest supported rows after that. Since I didn't do any upper body stuff, I did some light warm-ups to get ready. Felt a lot easier than when I do it on upper body days. Finished up with leg raises and stretching.


September 07, 2013 Press Training

Dynamic Warm-ups

Axle Strict Presses
75x5
105x5
135x5
165x3
195x5
220x3
245x2
195x8
195x8
195x8

Swiss Bar Floor Presses
215x3
265x8
265x8
265x8
265x8

EZ Curl Bar Overhead Extensions (seated)
145x11
145x9
145x8

IYTs
5sx12
5sx12
5sx12

Comments: Workout was sub par and totally my fault. I was on my feet most of the day at a fundraiser event and only ate breakfast. I drank a shake when I got home and went to lift a few hours later. So maybe 1000 calories total. Standing around all day and doing heavy leg work the day before made unracking weights feel tough. Also didn't help that I misloaded my weights by 5lbs too much on axle press. I got at least a single so not completely ruined. I would've felt worse if they were the actual training weights. Floor press felt heavy as well but I had no doubts I would get all the reps. My triceps were beat to hell by this point and it showed in the overhead extensions. They usually get a bit more rest because I usually do rows right after floor press. Going to take time to get used to it. Might switch another exercise in there instead. It was super late so I just did my upper back stuff and skipped stretching.


September 08, 2013 Event Training

Dynamic Warm-ups

Yoke
215x175'
485x50'
630x50' in 8.94 seconds
715x50' in 11.13 seconds
800x50' in 15.20 seconds
215x200'

18" Pick Farmer's Walk
150x50'
150x50'
200x50'
200x50'
240xpick
265x50' in 8.98 seconds
295x50' in 10.14 seconds
325x50' in 11.28 seconds

Comments: With my plans, couldn't really train events anywhere this weekend so I did them at home. Borrowed some higher pick farmer's handles from Jenkins to use instead of my low pick ones. Slept in and did this in the afternoon. I counted moving my empty yoke from the backyard to the front as my first warm-up set. This yoke is harder than most of the contest yokes so I figured I wouldn't be making any PR's today. I actually set some small ones on the first two sets but I was about a second slower than my best with 800lbs. This is definitely by far the best I've felt with this yoke though so definite progress. Took a short break to get some food in before doing farmer's walk. The pick height was good but the length was smaller so I had to make smaller strides. Slower than what I usually do but not by a lot. Figured it would happen on unfamiliar handles. I was still pleased with how the workout went. Really looking forward to some easy workouts this week.

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