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Old 05-16-2013, 06:21 PM   #471
Craig Pfisterer
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Usually after a contest, I take a deload week. I'm not this time. Trying to see if I can compete again in a few weeks. Unsure if my body will be recovered enough but I'm going to give it a shot.

May 14, 2013 Overhead Event Day

Dynamic Warm-ups

Barbell Push Presses
45x10
95x5
120x5
150x5
180x3
195x5
220x5
250x7

Viking Presses
+45x5
+90x5
+180x8
+205x8
+225x8
+250x6

Overhead Barbell Lockouts
275x3
315x3
355x2

Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25

25 Minutes of Stretching

Comments: Very sore and brusied all over. I initially planned on just throwing the weights up however I could be I went to using a push press style as jerks aren't really helpful on viking press. Felt super tight in my left shoulder from the dumbbell but still made nice work of the reps. Did two extra and had more in me for sure. A bit of trial and error with setting up the viking press. Kind of a pain to load and unload weights but it works. Happy that this worked fine. Lockouts were a bit off, triceps tired still. Still good work here. Couldn't lockout the third rep on the last set. Noticed after the set that my belt wasn't fastened at all which may explain why it was so tough. Finished up with bands and stretching.


May 15, 2013 Speed Deadlift Day

Dynamic Warm-ups

Deadlifts
135x5
185x5
235x3
285x3
335x1
385x1
425x1
425x1
425x1
425x1
425x1
425x1
455x1
495x1

Front Squats
45x3
95x3
145x3
195x3
245x3
285x5
285x5
285x5
285x5
285x5

Romanian Deadlifts
225x3
315x3
365x3
Added Straps
425x8
445x8
465x8

Glute Ham Raises
bw+45x12
bw+45x12
bw+45x12
bw+45x12

34 Minutes of Stretching

Comments: Soreness from the day before followed me. Felt much better than the last session with my hip in place. Felt good speed on these, even with the added weight. Accidentally put an extra 10lbs on the last one. I knew the front squats would be challenging from coming right back from a contest since my knees were achy and my upper body still recovering from the day before. Still got them all. Pushed it on rdls. I felt good warming up and went 20lbs more than I had planned. On a normal day, I might have called it at 445lbs but I put some more stank on it. Finished up with glute hams (really surprised to get all the reps here) and stretched.

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Old 05-17-2013, 07:36 PM   #472
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Where are you competing this time?
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Old 05-17-2013, 07:56 PM   #473
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Originally Posted by BendtheBar View Post
Where are you competing this time?
Maybe Delaware on 6/8. See how tomorrow's event day goes first.
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Old 05-18-2013, 06:06 PM   #474
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May 17, 2013 – Heavy Press Day

Dynamic Warm-ups

Close Grip Incline Barbell Bench Presses w/ 2 Second Pauses
45x10
75x5
105x3
135x3
165x3
185x1
205x1
225x1
245x1
265x1
285x1

Close Grip Axle Floor Presses
165x3
215x3
265x8
285x8
305x7

Chest Supported Rows
280x12
280x12
280x12
280x12

EZ Curl Bar Overhead Extensions (seated)
125x12
125x12
125x12

IYT’s
5’sx12
5’sx12
5’sx12

33 Minutes of Stretching

Comments: Upper body still quite beat by this point in the week, especially my triceps. I gave them no mercy. For the max lift, I went with paused incline presses. I liked them when I did them last year. I did my reps normal style except for the last rep of each set, which I did pause style. 285lbs was ugly but whatever, it went up. I just never felt comfortable with the axle floor presses. Felt incredibly hard and couldn't get 8 reps on the last set. Just chalking it up to recover from the contest. Perhaps it is from switching the order of my pressing days around. We'll see. I decided to drop the dumbbell rows and just use the chest supported row machine that is plate-loadable. Much better exercise for hitting my back. Not sure why I just didn't use it from the beginning. Overhead extensions also suffered from dead triceps but still made it through the session. Finished up with light back/shoulder stuff and stretched.


May 18, 2013 – Event Training

Dynamic Warm-ups

Conan's Wheel
+490x1 lap
+580xpick
+580x1 lap
+670xpick
+670x1 lap
+760xpick
+760x1 lap
+550x2 laps
+550x2 laps
+550x2 laps

Arm-Over-Arm Pulls
Truckx50'
Truck+4 Bodiesx50'

Rolling Thunder Lifts
55x1/1
100x1/1
145x1/1
170x1/1
190x1/1
210x1/1
235x0/0
220x0/1

Comments: Well, a testing day of sorts for me to see if I can be ready to compete again by June. Main goal of the day was to try out some new things on conan's wheel and see if I could test out the hercules hold. I had watched a brief clip of Jouko Ahola where he talked about technique on the conan's wheel and I tried it out. I set the pick really high and tried to even get the arm of the thing close to my chest. I was able to actually go a full lap with some in the tank with 60lbs more than the last time I used this particular wheel. Maybe I have this event figured out now. I don't plan to win but I don't plan to place last. Did some lighter runs to get some time under tension volume in to it. No hercules hold today as Lou was away so I went on to arm-over-arm pulls. I knew this wouldn't need much work. I did JT's truck easy for the first set and then had a bunch of the guys training hop in the bed of the truck for the next set. Felt good. I missed the rope once on that run and that was no fun as I lost a bit of my momentum. I have no worries about this event. Had to think of something to work the grip for the hold. Didn't want to do farmer's picks as it's too much back and I'm doing heavy rack pulls this week. I noticed the rolling thunder handle and decided to give it a shot. Never used it before but seemed to do the trick. Hopefully next time I can use the actual implement. Went home to help my sister do her event training.

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Old 05-23-2013, 09:23 PM   #475
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May 21, 2013 Overhead Event Day

Dynamic Warm-ups

Barbell Push Presses
45x10
95x5
120x5
150x5
180x3
205x3
235x3
265x5

Viking Presses
+100x5
+200x8
+225x8
+250x8

Overhead Barbell Lockouts
275x5
295x5
315x5
335x4

Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25

28 Minutes of Stretching

Comments: Still working at the push press for the contest. Everything felt heavy on my chest but was no problem for my triceps. Like last time, I did reps on the top set until it felt like only one more rep would go up without issue. Felt good, I think the shoulder fatigue is from the conan's wheel training. I knew what to expect with the viking press so I only did one warm-up set. Quite a pain to adjust the weight by myself. Feeling confident with how these are going. Did more volume and reps with the lockouts. Felt better than last time. Just couldn't get another rep with 335lbs. Finished up with bands and stretching.


May 22, 2013 Heavy Deadlift Day

Dynamic Warm-ups

24" Rack Pulls
135x5
245x5
295x3
345x3
395x3
445x3
495x1
545x1
595x1
645x1
695x1
Added Straps
745x1
795x1
815x1
830x1

Front Squats
45x3
95x3
145x3
195x3
245x3
295x5
295x5
295x5
295x5
295x5

Wide Grip Romanian Deadlifts w/ Chains (+105lbs)
245x3
Added Straps
335x8
355x8
375x8

Glute Ham Raises
bwx3
bw+25x3
bw+50x12
bw+50x12
bw+50x12
bw+50x12

25 Minutes of Stretching

Comments: Kind of looking towards this day as well as anxious for it. It's been a while since I've done high rack pulls. Even at this height, the bar is at knee level for me. I used the bent to hell rack bar for these as I knew I'd been putting on the weight. Hard to gauge warm-ups on these as they put a lot of strain on the lower back compared to floor pulls due to the start position. I'm not which I liked more, pulling nearly 700lbs double overhand grip (with some in the tank) or eventually pulling over 800lbs at the end. It felt heavy and I really felt it in the lower back, upper back and hamstrings. I wonder if I'll have pull these kinds of weights from the floor. Super exhausted from the pulls but still had a full workout to go. Had a slight scare with front squats on the first set as I felt like I had the bar to close to my throat and had that feeling of blacking out. Luckily that was just a fluke and the rest of the sets went smoothly. I was fully warmed when it came to rdls with chains and wide grip. Hamstrings were just dieing by this point. Had maybe another 10-15lbs in me. Finished up with glute hams before going home to stretch.

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Old 05-26-2013, 12:39 PM   #476
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May 24, 2013 Rep Press Day

Dynamic Warm-ups

Close Grip Incline Barbell Bench Presses
45x10
75x5
105x3
135x3
165x1
195x1
225x1
245x8

Swiss Bar Floor Presses w/ SlingShot
215x3
265x3
305x8
325x8
345x7

Chest Supported Rows
290x12
290x12
290x12
290x12

EZ Curl Bar Overhead Extensions (seated)
130x12
130x12
130x12

IYTs
5sx12
5sx12
5sx12

23 Minutes of Stretching

Comments: With how last session press session went fresh in my mind, I wasn't sure how the repping for both incline and floor press would go. I just told myself that whatever reps was fine, just put in the work. I got ready for the incline presses and got four reps easy and I really had to focus to get the rest of the planned reps. I felt I could have maybe gotten another but really iffy. Incline is weird like that. For floor pressing, I had to wait a while for the power rack to open up. It was long wait but it was able to overhear and conversation about me (they didn't know it was me). My circus dumbbell is a conversation starter and the two guys were talking about it. The one guy was talking about how much it weighed and how he was told by someone else that some big dude apparently lifts it up and presses it with one arm for reps. The other guy thought that was bullshit and they both wondered how big that guy was. Anyways, I got the rack eventually and got to get set for floor pressing. I stepped away for a second for my first working set got ready. I got to press and it feels lopsided. Someone had taken a plate off the one side during that time I went to get a drink of water. Calmed down and went to work. I just told myself that any reps and weight are good as this is a new exercise for me. After that, I was able to move through the rest of the workout quickly with rows, triceps and shoulder stuff. Surprisingly, not much stretching.


May 25, 2013 Event Training

Dynamic Warm-ups

Conan's Wheel
+180x1 lap
+400x1 lap
+490x1 lap
+670xpick
+805xpick
+850xpick
+850x1/2 lap
+850x1 lap

Arm-Over-Arm Pulls
Truckx50'
Truckx50'
Truckx50'

One Hand Lifts
252x1/1
297x0/0
277x1/1
252x1/1

Comments: Heart wasn't really in to it today as I knew I couldn't do any hercules hold work and I was trying to help my sister prep for her contest (which may or may not happen as the show only has 5 people signed up). I spent most of the day setting up stuff and coaching her and had to rush through my events. The main goal with my sister is to continue to build her confidence in her self. I noticed from last week how well she responded to pushing my car so I figured it would be a priority to get her to do a harnessed truck pull (it is part of the contest). She did the big pick-up truck for 100' so very proud of her. Anyways on to my workout; I decided to heavy conan's wheel. Did mostly picks to warm-up and then went with 90lbs more than last time (which was a 70lbs PR). First run I lost it at half a lap and literally rested two minutes before coming back and smashing it for a full lap. I felt good for more but stopped there as there was no need to kill myself. Feels really good to finally have figured out the damn wheel. Moved quickly to arm-over-arm pulls. Just used the truck but switching the terrain made it just as tough as when I had added weight on it. Hands were quite dead after that. Quickly moved on to one hand lifts using the handles for the hercules hold. I was expecting big weights but the handles were tougher than I thought. Perhaps the heavy rack pulls and doing three sets of thick rope arm-over-arm pulls had something to do with it. Probably my last event day before the contest.

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Old 05-26-2013, 12:47 PM   #477
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I like your work Craig. Damn strong lifts you got. Im competibg myself at 8/6th, good luck at yours!
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Old 05-26-2013, 12:59 PM   #478
Craig Pfisterer
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I like your work Craig. Damn strong lifts you got. Im competibg myself at 8/6th, good luck at yours!
Thanks. What events do you have at yours?
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Old 05-27-2013, 10:39 AM   #479
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Keep making it look easy.
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Old 05-27-2013, 11:05 AM   #480
Craig Pfisterer
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Keep making it look easy.
Will do.
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