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Old 09-09-2010, 09:24 AM   #231
Craig Pfisterer
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September 08, 2010 - ME LB

Dynamic Warm-ups

Wide Sumo Stiff-legged Deadlifts
135x5
185x3
225x3
275x3
315x3
365x1
405x1
455x1
495x1
Add Straps
525x1
550x1
565x0
495x5

Barbell Lunges
155x3/3
185x3/3
205x3/3
225x3/3
245x3/3 PR+20lbs
265x3/3 PR+40lbs


Glute Ham Raises
bwx12
bwx12
bwx12

Weighted Situps
45x15
45x15
45x15

35 Minutes of Stretching

Comments: Oh yeah, just what I needed. Coming off a deload, I needed a kick in the pants. It's always the achy "why do I have to lift today" feeling when I take off from a contest. The worst feeling to me. While nothing I was planning on doing today needed to be done at Max Fitness, I went there just so I could ensure a good workout. Stiff-legged super wide stance sumos were killers. I managed 495lbs double overhand pretty easy (probably because of the deadlift bar) but went with my straps after that (underhand grip hand always gets caught on my thigh). 550lbs was a fight to get started but lockout was good. Too worn out to get 565lbs but it was so freaking close. I feel 600lbs will fall on this lift in the near future. Did a fiver with 495lbs, the last one just destroyed my glutes (hurt so good haha). Really appreciated having B.Tozer and Will giving me pointers and cues for these. Lunges were a little different. The first set was with a regular barbell but the guys told me to try the squat bar instead so I didn't have to worry about missing the rack. Since I didn't feel like changing the plates I had, I just made the next jump 30lbs instead of 20lbs. My left leg was lagging on the first two sets so I switched to that as my starting leg for the other sets. I need to use different shoes next time as the worn tread made me slip twice, once on 245lbs and again with 265lbs. The slip with 265lbs made me mad so I wised up and hammered out the remaining two reps. Very pleased with my progress on these. I've never done real ghr's on a real ghr so I wanted to take the opportunity and give it a try. Will coached me through it and I was doing them perfect for most of the reps. Really freaking tough and lots of room for improvement and progression. I immediately disliked Will for allowing me to do these because I know my hammies will be sore for days. Did an easy set of abs and stretched.


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Old 09-09-2010, 11:54 AM   #232
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Awesome videos craig..those are some strong lifts you got going on there. Keep it up brother
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Old 09-09-2010, 12:03 PM   #233
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Originally Posted by dmaipa View Post
Awesome videos craig..those are some strong lifts you got going on there. Keep it up brother
Thanks.
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Old 09-09-2010, 12:37 PM   #234
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Awesome deadlifts Craig. My sumos are very weak, so I have nothing but respect for you on that lift.
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Old 09-09-2010, 12:51 PM   #235
Craig Pfisterer
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Awesome deadlifts Craig. My sumos are very weak, so I have nothing but respect for you on that lift.
Thanks, I prefer the conventional style but I figure these will hit my hips, glutes and hamstrings hard and not be super tough on my lower back.
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Old 09-09-2010, 01:20 PM   #236
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Originally Posted by Craig Pfisterer View Post
Thanks, I prefer the conventional style but I figure these will hit my hips, glutes and hamstrings hard and not be super tough on my lower back.
Yup, you will definitely hit those hips, glutes, and hamstring with sumo deads. Sumo deads come more natural for me.
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Old 09-09-2010, 01:27 PM   #237
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Solid SL Sumo Deadlifts and Lunges.
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Old 09-09-2010, 03:01 PM   #238
Craig Pfisterer
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Solid SL Sumo Deadlifts and Lunges.
Thanks Tony.
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Old 09-10-2010, 09:37 AM   #239
Craig Pfisterer
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September 09, 2010 - ME UB

Dynamic Warm-ups

Axle Strict Presses
75x5
75x5
105x3
130x3
155x3
175x1
195x1 PR+5lbs
210x1 PR+20lbs
225x1 PR+35lbs
240x1 PR+50lbs
216x3 PR+26lbs


Close Grip Rack Lockouts
225x3
275x3
315x3
365x3
405x3
455x3 PR+35lbs

Pullups
bwx12
bwx12
bwx12

G-Man Pressdowns
125x15 PR+5lbs
125x12
125x12

40 Minutes of Stretching

Comments: It's a good thing I'm trying out more strict pressing based overheads because my legs are just dead. I've been moving like a slightly more spry Frankenstein's Monster. Unfathomable soreness. Never been the best at strict pressing, especially not for a max, so I was unsure what to expect. Now I have done 230lbs for a triple on a barbell but my best on my axle was only 190lbs. The 190lbs was on my hollow bar (so much easier to press) and I had tried 210lbs and I missed it horribly. Now on this solid axle my best was only 175lbs for a triple and I missed 195lbs on that. Just to give you an idea of how little I was expecting on this today. I was thinking this will suck on my first warmup with 75lbs but then felt a ton better on the next set. Then the doubts came back as I put on weight haha. After 210lbs, I was unsure if 225lbs would go. Luckily my dad arrived. Ok, so now I have to get it. A little bit of a struggle but got it. I said screw it, add 15lbs more to it. I have to get, I have to get was what I was thinking. I got set and pressed. So ugly but it went inch by inch. The face I made on this was a cross between thinking really hard and straining to poop or what I like to call "constitration". So yeah, big PR on that overall and also the most I've ever strict pressed. Did a down set and that last rep was even tougher and uglier than the 240lbs. Didn't think it was possible but it is. Then on to rack lockouts. I haven't done these in at least three years (back when I was on my partials kick) so I was unsure if I could match my best back then so my plan was just to go up to 405lbs to see how it went. That left me wide open to crush it with 455lbs. That was a max effort and my triceps were just dead. I didn't feel like setting up bench rows today so I did pullups. I weighed in at just under 265lbs with my shoes on (they weight just over 4lbs) which is my heaviest bodyweight I've done pullups. Not too bad buy my biceps were getting pretty fatigued doing these, back was fine. I may do these on the weeks I do overhead. Honestly, I'm thinking about rotating around different back exercises depending on how I feel. Keep things fun. G-mans were insanely tough. During the first set I was wondering if I had accidentaly put an extra 50lbs on or something. Every single rep was hard fought. My arms and lats were pretty much meat balloons by the end of this workout. Did lots and lots of stretching for my legs.


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Old 09-10-2010, 11:12 AM   #240
Trevor Lane
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Good ****. How's Loki treating ya Craig?
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