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Old 05-30-2013, 10:11 PM   #481
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May 28, 2013 Ė Overhead Event Day

Dynamic Warm-ups

Barbell Push Presses
45x10
95x5
120x5
150x5
180x3
220x5
250x3
280x3

Viking Presses
+135x3
+180x3
+225x5
+250x5
+270x5
+290x4

Overhead Barbell Lockouts
225x1
275x1
315x3
335x3
355x3

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

29 Minutes of Stretching

Comments: Another training session with the push press. I'd rather be doing jerks but the push press works better with training for a viking press. I hit the prescribed reps plus two like I've been doing so far with the 5/3/1 cycle but got greedy and tried to get four. Got too far out in front of me and put a lot of pressure on my lower back. Depending on my next contest, I could be sticking with push presses for a few more cycles. I was understandably bummed out with missing a lift on overhead. Been trying to keep from missing attempts in training as best I can. I took out my frustration on viking presses. The most I'd ever done was 270lbs for a triple so good progress (I was able to do 310lbs at the contest at that time). Took what I learned with the lockouts to get in a heavy triple, cooling down with bands and stretching.


May 29, 2013 Ė Rep Deadlift Day

Dynamic Warm-ups

Deadlifts
135x5
225x5
275x3
320x3
370x1
420x1
470x1
Added Straps
520x7

Front Squats
55x3
105x3
155x3
205x3
255x3
325x2 (oops)
305x5
305x5
305x5
305x5
305x5

Sumo Stiff-legged Deadlifts
315x3
365x3
385x8
405x8
425x8

Glute Ham Raises
bwx3
bw+30x3
bw+60x12
bw+60x12
bw+60x12
bw+60x10

32 Minutes of Stretching

Comments: Really anxious with this workout. Not sure if I was more stressed about the deadlifting or the front squats really. I'm basing my percents off of averaged predicted maxes for my deadlift and incline pressing to get an accurate gauge and with how heavy the warm-ups felt last time, I was concerned. I've mentioned before that deadlifts are probably more frustrating for me than overhead (just a little bit). Well, the weights felt heavy again and I got set for a long set. Anything over five was a technical PR. I hit three tough reps and took a moment to clear my head as my upper back was spasming. Maybe I had my belt too tight? At some point I lost count of my reps. I stopped when I knew I wouldn't get the next one which ended up being seven. Front squats felt good warming up but then I screwed up. I thought I had put on 25lbs plates but I accidentally put on 35lbs plates. Big jump threw me off and I got out of position on the 3rd rep. I was about to shut down the workout until I caught my error. Stripped the weights down and put the right weight on. Still incredibly tough work. My brain was just gone at this point and I wanted to go home and sleep and eat. Lower body was just about done so I had to drop the planned weight for the sumo pulls. Hamstrings and hips were tired as anything and my grip and leg hairs didn't appreciate the knurling much. Running on fumes for ghrs so I bumped up the weight a bit to make it interesting. Exhausted after this one.

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Old 06-01-2013, 10:42 AM   #482
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Old 06-02-2013, 12:35 PM   #483
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May 31, 2013 Ė Speed Press Day

Dynamic Warm-ups

Close Grip Incline Barbell Bench Presses
45x10
75x5
105x2
135x2
165x2
185x2
205x2
205x2
205x2
205x2
205x2
205x2

Seated Barbell Overhead Rack Presses (from top of head)
45x3
95x3
145x3
195x8
205x8
215x8
225x8

Chest Supported Rows
300x12
300x12
300x12
300x12

EZ Curl Bar Overhead Extensions (seated)
135x12
135x12
135x12

IYTís
5ísx12
5ísx12
5ísx12

27 Minutes of Stretching

Comments: Last workout before I deload again. Seriously thinking about doing a mandatory deload every 4 weeks because I'm really beating myself up hard. Have to see I guess. Not a tough workout which was good as I was nervous about my sister's first show the following morning and just tried in general from this week (even with Monday off haha). Speed work went well. Last set actually felt the best. I was going to use an axle for the rack stuff but went with the barbell. Achy left shoulder (had the electro-stim setting too high at the chiro the day before) was annoying but did some good work. Not really much to talk about as the assistance lifts are pretty standard at this point; still adding 10lbs to rows and 5lbs to triceps. Not sure how I'm going to treat the deload week yet. Maybe two easy workouts and two chiro sessions.

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Old 06-04-2013, 09:29 PM   #484
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June 04, 2013 Ė Lower Body Deload

Dynamic Warm-ups

Deadlifts
135x5
185x5
235x5
290x5
340x5

Front Squats
45x3
95x3
145x3
185x5
185x5
185x5
185x5
185x5

Romanian Deadlifts
135x3
185x3
235x3
285x8
285x8
285x8

Glute Ham Raises
bwx12
bwx12
bwx12
bwx12

28 Minutes of Stretching

Comments: Figured I'd do a deload week rather than not do anything like last time. Not working out made it hard to get more food in me. I think for most shows, I'll do a two day deload pre-contest and the usual days for post-contest. Lighter percents for the two day week. Feeling all of the aches but I should be able to block it out come contest time. Nothing taxing, using about 60% of my usual weights. I'll do an upper body day with the same percentages Thursday and then that is it until show time. I'd really like to qualify for Nats at this one so I can plan out the rest of this year with Nats in mind.
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Old 06-04-2013, 10:11 PM   #485
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Nice work on a deload. Keep smashing and crush the next competition
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Old 06-07-2013, 06:57 AM   #486
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June 06, 2013 Ė Upper Body Deload

Dynamic Warm-ups

Close Grip Incline Barbell Bench Presses
45x5
75x5
110x5
140x5
165x5

Swiss Bar Floor Presses
35x3
85x3
135x3
185x8
185x8
185x8

Chest Supported Rows
180x12
180x12
180x12
180x12

EZ Curl Bar Overhead Extensions (seated)
75x12
75x12
75x12

IYTís
5ísx12
5ísx12
5ísx12

24 Minutes of Stretching

Comments: Another deload workout. Good thing it was just a deload workout or I wouldn't have gotten a thing I really needed to do done. The oly lifter from before moved his workout to Thursday I guess and just hogs up the whole area I usually use to lift. May have to think things through as far as if I should try training at the Y on Thursdays. Moved through incline quickly but had to makeshift a rack for floor presses using benches. Really awkward lifting the weight off them to start. Rows were super easy, like I was just shrugging my shoulders. Left elbow didn't like the triceps stuff for some reason. I guess they are more awake by this point in the workout after all the heavy pressing. Contest is Saturday, weather could play havoc for me in that one of the events might get changed from one of my best events (arm-over-arm) to one of my worst (yoke squat). I'll suck it up regardless, nothing I can do about it and I won't know until I get there.
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Old 06-07-2013, 07:03 AM   #487
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Quote:
Originally Posted by BendtheBar View Post
Big iron. Keep killing it.
Quote:
Originally Posted by bruteforce View Post
Nice work on a deload. Keep smashing and crush the next competition
Thanks guys.
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Old 06-09-2013, 02:20 PM   #488
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June 08, 2013 - Spartan Strongman Challenge

Mixed feelings about doing the write-up this time. Iím in quite a bit of pain while typing this one up. But I want to keep things open and I feel putting my thoughts out of my head seems to help with moving forward. Frustrated at a lot of things but I guess Iíll save it until the end.

Been some time since Iíve done a show that I could wake up at a normal hour on Saturday and be there in time to lift. I wasnít really planning on this contest as it was close after the Pro/Am show. The show was being run by a friend and since I help promote his gym with my training log, I decided to do the show if I could do my normal workouts again in time. Turns out I was feeling fresh enough and put in for the show. Trip wasnít really eventful other than the one restroom break in Amish country with dueling graffiti about what types of animals the Amish like to bugger (the answer is sheep). As we got closer, the rain started and I was not happy as this could mean a change in the events and not for the better.

My dad and I arrived and it was in the middle of a downpour. Novice class was still going and it looked like most of the contest had been outside. I got inside the building and it was packed with competitors and spectators trying to get out of the rain. No way were any of the events going to fit inside. Despite that, I signed in, weighed in (262.9lbs) and got warmed up. Six competitors in the open class. With the weather, they were trying to delay the other events to see if the storm would pass through so the last event became the first event.

The first event of the day was the hummer tire deadlift. It is not like the Arnold Pro show one as this bar doesnít flex nearly as much. Never done well on this particular implement and it was not a good one to start the day with. Initially last man standing but changed to rising bar 3 lifts and you are done. I went with 600lbs as my opener as I had done 550lbs for my last warm-up. It was tough but no sense in repeating myself and the higher my opener, the better for points. This meant my attempts would be 600lbs, 650lbs and 700lbs. Opener was rough and only one other HW went in at this weight. I knew that there should be no reason to miss my second attempt. I went at it and it was slow but up it came. A small 10lbs PR for me but not really happy with that as the last time I did this was well over two years ago. I was in extreme pain as soon I as I walked away from the bar. Something was up with my SI joint on the left side. Despite that, I gave 700lbs an attempt but wouldnít budge. The winner managed 200lbs more than me and almost had 905lbs. Tied for last with the guy who opened at the same weight as me. Not a good start.

Up next was the Viking press. 60 second time limit for as many reps as possible. 320lbs was the listed weight but it was 270lbs plus the weight of the apparatus which was being counted as 50lbs. The pain was really making it hard to concentrate. I took a bunch of Ibuprofen and tested out lifting the apparatus. Felt pain just holding the thing at my chest but it didnít feel any worse pressing so I went forward as planned. The number to beat when I went up (they were going same order all day) was 15 reps. Not happening haha. I set the pick height low as I knew Iíd need to use a lot of leg drive. First rep was rough but I got into a rhythm and got out six reps before I missed. Got to that point where I try to press it out in front of me rather than over my head and I couldnít recover from that. I gave it three more attempts to get another rep but no go. My effort was another last place.

The third event was the conanís wheel. About 720lbs for this event. The sky had cleared up and the rain was gone. I wasnít worried about this one. Why should I be; Iíve fixed whatever was causing me to pass out on this thing in training right? It was the same one Iíve been training on for two weeks. Hell, I was doing 180lbs over the contest weight. This was where I was to make my comeback and pick up point. Wrong. I picked it up, started walking and passed out just shy of half a lap. Johnny ran over and caught me and held me until my body stopped convulsing. So angry, confused and embarrassed. I knew I would be near the bottom on the deadlift and overhead but not here and not like this. It really didnít help with people coming up and asking me if I was okay and then offering their explanation of why I passed out. Bad pick, dehydrated, belt too tight, all in my head. Really hard to come back from this mentally with hip/lower back pain and negativity. Even with my pass out, I still managed a fourth place here as two other competitors also had a bad time with it.

The next event was the arm-over-arm pull. The rain contingency was to be a parallel yoke squat. If it had been that, I would have pulled out of the contest after the conanís wheel and gone home as I knew that would be the absolute worst thing for my hip and back and I wasnít sure how many more blows to my self-esteem I could handle today. Finally had something go my way and the arm over arm pull was still on. Unsure of the length of the course but it would be safe to say between 50í and 60í. JTís Dodge 1500 was loaded up with 11 people in the bed of the truck. The time to beat was 17 seconds flat set by the guy right before me and he did it with pretty much just his arms once he got it moving. I was worried that my hip would keep me from doing my thing. I took as much slack out of it as I could and went to work. I felt like I was flying with it and just laid back as I waited to hear my time. I did it in 16.38 seconds to move into first. My time held up for the event win.

The final event the one I was looking forward to; the hercules hold. I had been trying to get a chance to try it out before the contest but it was not to be so I came in to it blind. Not a bad thing to do something completely new for a contest. I had a feeling I would do well here as it is grip intensive and I tend to be good at those events. By this point, the scores had been tallied and we were going in reverse order so that meant I was in fifth place going in to this event. I really wasnít sure what to expect on this as I watched other weight classes go. It was strange watching as a lot of them seemed to struggle to just stabilize them weights at the start and I was mentally preparing for that. The whole time Iím hearing that the weight is going to be heavy. I get set up for my turn and gave the nod for the handlers to release the weights. They let go and I felt nothing. I mean, I felt weight but it wasnít like it was against me. I looked at the promoter and said it was too light. Not sure why I did as that is kind of a dickish thing to say. I guess I was expecting to feel like the handles were trying to escape and feel like the weights would tear me apart. Around the 30 seconds mark, I felt my left hand start to slip. I think I could have re-gripped it if I shrugged my shoulders and pulled with my arm to get it back in to place but I didnít as Iím certain that would have been against the spirit of the event and not be allowed. I let go at 37.9 seconds. My time was eventually eclipsed with ease by the eventual winner. Second place here.

I knew I had no shot of qualifying for Nats after the first three events but I thought it might be possible to move up some spots. Turns out I was stuck in fifth out of six even with the comeback placings in the last two events. Disappointing all around for me. I took more Ibuprofen and had a nap in the car. Even without the SI joint injury, I still would have been near the bottom with the field of competitors. I guess I donít deserve to be at Nats this year and I have no idea how long it will take to be back at it from whatever is going on with my hip/back. I put in a ton of work on my weak points and still have very little to show for it as Iím still at the bottom, while the stuff I excel at take little attention and I have no reason to train them which makes me sad as I enjoy them. I feel like Iím standing still and Iím being passed by everyone around me. My dad is offering to get me a deadlift suit to help me. I donít feel good about it though. People keep telling me to gain weight like itís that simple. Still tired I guess. Maybe I just need to take a break from this until Iím actually strong.

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Old 06-10-2013, 12:01 PM   #489
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I think you did a great job. Wasn't your day but you did awesome and with an injury to boot.

Heal up and get back after it! Keep on truckin' Craig.
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Old 06-10-2013, 07:04 PM   #490
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I think you did a great job. Wasn't your day but you did awesome and with an injury to boot.

Heal up and get back after it! Keep on truckin' Craig.
Thanks.
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