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Old 10-18-2010, 08:40 AM   #321
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October 17, 2010 - DE LB

Dynamic Warm-ups

13.5 Safety Squat Bar Box Squats w/IW#2s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
105x2
145x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2

Barbell Hip Thrusts
405x3
455x3
505x3
555x3 PR+10lbs
605x3 PR+60lbs


Belt Squats
355x12 PR+5lbs
355x12
355x12

Pulldown Abs
165x15 PR+5lbs
165x15
165x15

35 Minutes of Stretching

Comments: Yes I did just do a tough training session/contest but so what. I'm planning on working hard until the week of Thanksgiving and then taking off that week (won't be near a gym from Thursday to Sunday). I warmed up by raking my neighbor's yard and then went to the gym. Squats were excellent despite yesterday's brutal stone session and the yoke/frame medley. On hip thrusts (or "womb wreckers" as I've been told to call them), my hips were obviously still tender. My glutes were pretty tired so my hamstrings took up the slack on the weights above 455lbs. 605lbs felt really heavy haha. Had a lovely time with belt squats. Then finished with abs. I won't have to worry about the extra plate sticking now that I'll be using 170lbs. Finished up with stretching.

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Old 10-19-2010, 07:41 AM   #322
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October 18, 2010 - DE UB

Dynamic Warm-ups

12″ Log Push Presses w/ IW#4s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
90x2
110x2
110x2
110x2
110x2
110x2
110x2
110x2
110x2
110x2
110x2

12" Log Cleans
200x5
230x5
260x5
290x5 PR+20lbs
320x5 PR+2 reps


Standing Dumbbell Lateral Raises
42.5'sx12 PR+2.5lbs
42.5'sx12
42.5'sx12

Bent Over Rear Delt Dumbbell Raises
67.5'sx15
67.5'sx15
67.5'sx15

38 Minutes of Stretching

Comments: Didn't feel super explosive today but still did good. Log pressing wasn't too bad but it was greatness. Log cleans were something else. Picking up 200lbs off the rack (put the plates on it there) felt awful and heavy but coming in to do the reps was easy. 230lbs and 260lbs were snappy as well. 290lbs was quite a bit tougher and I could have called it there but I told myself to do more. This is a weakness and it must be destroyed. I upped it to 320lbs and did quite a bit of pacing. Last year as a lightweight training for New Jersey's Strongest Man, I managed to do a gut busting three reps with 320lbs. I haven't been able to replicate that feat. In fact the last time I did log cleans, I only squeeked out two with 310lbs and I barely got those. I go and I get one rep, set it down. Refocused and went again. Another rep. Set it down. Okay, one more. Got it, set it down. Come on, one more. This one barely goes up, but it sticks. I set down the weights again to catch my breath. I undo my wrist wraps to let my hands breathe (just like last week when I did axle cleans), strap back up and get number five easier than the fourth rep. Success. Very pleased with this. I went on to do my usually dumbbell shoulder exercises and finished up with stretching.
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Old 10-21-2010, 08:17 AM   #323
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October 20, 2010 - ME LB

Dynamic Warm-ups

Squats w/ Chains
No Chains
45x10
95x5
135x5
Add Chains (+50lbs)
135x3
Add Chains (+116lbs)
135x3
185x3
225x3
265x1
305x1
335x1
365x1
390x1
415x1
435x1
455x1
398x4

Rack Suspended Arched Back Goodmornings
205x3
255x3
295x3
345x3
385x3 PR+10lbs

45-degree Safety Squat Bar Hyperextensions
200x12 PR+5lbs
200x8
200x8

Weighted Situps
65x15 PR+5lbs
65x12
65x12

32 Minutes of Stretching

Comments: Very good. Chain squats were a new one for me. Hips and knees felt awful on warm-ups but they started to shut up as the sets went on. My quads started to get sore once I got above 365lbs on these. Felt great to do my previous 1rm for a squat with 116lbs of chains added. Technically the weight was 461lbs at the bottom as the leader chain doesn't deload. I expect big things from my squat once I come back to it without chains. Ssb gm's just destroyed my back so it was very tough to do the extensions. Abs were pretty tough too. I found an outstanding deal on a cambered squat bar so I bought that the other day.


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Old 10-21-2010, 08:24 AM   #324
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Craig you are a frickin beast! Plus I also am jealous of the gym you workout at. Wish I had a place like that around me
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Old 10-21-2010, 08:33 AM   #325
Craig Pfisterer
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Quote:
Originally Posted by dmaipa View Post
Craig you are a frickin beast! Plus I also am jealous of the gym you workout at. Wish I had a place like that around me
Thanks Dan. The gym has kind of been a fixer-up for me. I've bought most of the equipment I use there and they are nice enough to let me keep it there. I've bought the log, axle, thick bar, swiss bar, ssb, bands, 3" platform, belt squat belt, loading pins and soon a cambered squat bar. The super tall power rack and the tiered squat rack (and of course the bars and benches) are what I started with so I have invested a lot into making the gym work for me.
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Old 10-21-2010, 10:13 AM   #326
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Craig you are strong as hell bro!!

That is pretty awesome that you have basically built your own gym there. I hope that I have room in my house one day to have a bad ass gym like that. Everything you need without the BS
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Old 10-21-2010, 10:20 AM   #327
Craig Pfisterer
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Quote:
Originally Posted by jwood View Post
Craig you are strong as hell bro!!

That is pretty awesome that you have basically built your own gym there. I hope that I have room in my house one day to have a bad ass gym like that. Everything you need without the BS
Haha thanks. I think that is the first time the YMCA has been called bad ass.
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Old 10-21-2010, 10:25 AM   #328
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Quote:
Originally Posted by Craig Pfisterer View Post
Haha thanks. I think that is the first time the YMCA has been called bad ass.
Yea and it is probably the last
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Old 10-22-2010, 07:18 AM   #329
Craig Pfisterer
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October 21, 2010 - ME UB

Dynamic Warm-ups

Rack Suspended Swiss Bar Bench Presses
45x10
75x5
105x3
135x3
165x3
195x3
225x3
255x1
275x1
295x1
315x1
330x1
345x0
297x4

Barbell JM Presses
135x3
165x3
195x3
225x3
255x3 PR+10lbs

Wide Grip Cable Rows (straps)
240x12 PR+15lbs
240x12
240x12

G-Man Pressdowns
145x15
145x15
145x15

32 Minutes of Stretching

Comments: Back was really sore today, especially my upper back from the gm's and back extensions. First time using the swiss bar and it's been a long time since I've done rack suspended benching, been even longer than regular benching. When I did 225lbs, I felt I could do it for 10 if some effort so I felt confident in pressing over 300lbs. Then I did 255lbs and I thought no way was 275lbs going haha. I guess I got more warmed up as I got up to 330lbs. Missed 345lbs at lockout (still working that hard). That effort made my left trap tighten up. Got four reps on the down set. Felt real good as my best with a barbell on these was 290lbs so definitely a ton stronger. JM's felt pretty good. I know I use loose form on these but my goal is to make the lockout as awkward as possible. Rows were quite easy even though my right bicep was tight. I'll go up 10lbs for next time and then I'll have to try it with added weight to the stack I guess. G-man's started out easy but got really tough by the last set. Really looking forward to a day off of lifting and then sleeping in on Saturday to recover.


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Old 10-22-2010, 10:01 AM   #330
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Congrats on the PRs. Nice work as always.
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