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Old 06-23-2010, 08:05 AM   #41
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June 22, 2010 - ME LB

Walking 30 minutes

Dynamic Warm-ups

Guillotine Safety Squat Bar Squats
60x10
105x5
135x3
165x3
195x3
225x1
245x1
265x1
285x1
305x1
325x1
345x1
365x1
330x5

18" Rack Deadlifts w/IW#1's quad (straps)
245x3
295x3
335x3
385x3
425x3 PR+10lbs

Safety Squat Bar Goodmornings
285x12
285x12
285x12

Unanchored Spread Eagle Situps
55x20
55x20
55x20

33 Minutes of Stretching

Comments: Pretty good workout today. Middle of my back on the left side was feeling funny and I was somewhat worried it was going to hamper my workout. These squats are something I did by accident one time and 315lbs was too much for my upperback to handle then. Essentially, I turned the ssb around so the yoke pads point towards me instead of away from me. It reverses the camber so that the bar is no longer in line with the body. It's an older lift from WSB and I've heard some people do it a few years ago. Wasn't sure what to call it and backwards bar ssb squat doesn't quite have the right ring to it so I went with guillotine ssb squat since it really wants to take off your head with this setup. Other names I considered were bottle opener, head hunter, decapitator, doing it wrong and why are you so stupid ssb squat. I was pleased to handle 365lbs on this type of squat since I could only do 295lbs last time. I'm not counting it as a true PR as the 295lbs one was a chain suspended one. Rack pulls were very tough, had to hitch the last one. One of my smoothest hitches so that's something to get out of that haha. So my lower back and upper back were pretty darn beat but of course I had to do ssb gm's to finish it off. Got all the reps which surprised me. Finished up with abs and I'll be upping the weight on those next time. It was a long day.


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Old 06-23-2010, 09:36 AM   #42
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Congrats on the PR. Do you feel rack deads have some good carry over for you?
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Old 06-23-2010, 10:08 AM   #43
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Originally Posted by BendtheBar View Post
Congrats on the PR. Do you feel rack deads have some good carry over for you?
Thanks. Not too sure about carry over but it helps a lot of things. They really hit my upper back hard and adding these in got my farmer's up from an absymal 265lbs per hand for 13' to 331lbs per hand for 50' on my low pick farmers in less than a year.
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Old 06-23-2010, 10:24 AM   #44
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Originally Posted by Craig Pfisterer View Post
Thanks. Not too sure about carry over but it helps a lot of things. They really hit my upper back hard and adding these in got my farmer's up from an absymal 265lbs per hand for 13' to 331lbs per hand for 50' on my low pick farmers in less than a year.
I never thought about farmer's walk training...

I stink at rack deads and was only looking at them through the lens of deadlifts.
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Last edited by BendtheBar; 06-23-2010 at 10:26 AM.
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Old 06-24-2010, 08:40 AM   #45
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June 23, 2010 - ME UB

Dynamic Warm-ups

Reverse Band Axle Jerks w/IW#2's dbl
No Bands
75x5
105x5
135x3
Add Bands (-135lbs)
175X3
205x3
233x3
253x1
273x1
293x1
313x1
333x1
353x1
368x1
380X1
342x3

Rack 12" Log Half Presses
110x3
145x3
185x3
220x3
260x1 PR+5lbs

Sloppy Bent Over Rows (straps)
285x10
285x12
285x10

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

33 Minutes of Stretching

Comments: Hot and humid today. Allergies were pretty bad in the morning. Too busy today to get in my lunch break walk. Lifted with Lou. He did log pressing while I was doing reverse band axle stuff. I was slightly concerned with how the workout would go when I was little off during my warm ups. I guess I got my head right as my heavier singles looked better and better. Really pleased to get 380lbs with this setup as my best was 355lbs on a barbell. Never done reverse bands with the axle so it doesn't count as a new PR. It's good to see that my lockout is getting stronger and I'm explosive. Rack half presses weren't as good as I wanted them to be. My left palm has been bothering me and these didn't help. Only got a single with 260lbs but it's still improvement. Rows blew big time. I need to do figure something out for that exercise, I think my back can't take the heavy deads then heavy rows. Something that needs tweaking. So good workout, just need to get stronger.


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Old 06-24-2010, 09:16 AM   #46
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nice pressing man, those are some huge numbers you're putting overhead
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Old 06-24-2010, 09:48 AM   #47
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nice pressing man, those are some huge numbers you're putting overhead
Thanks, I'm doing what I can to close the gap between myself and my competitors on overhead lifts. What I lack in brute strength I try to cover with power and speed.
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Old 06-24-2010, 07:45 PM   #48
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I took an easy peasy not leaving my man cave 8 day isolation and still manage to see pr after pr, glad to see the world has not changed much. Keep chewing bubble gum and smashing weights, and Crom help us when your out of bubble gum.
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Old 06-24-2010, 09:40 PM   #49
Craig Pfisterer
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I took an easy peasy not leaving my man cave 8 day isolation and still manage to see pr after pr, glad to see the world has not changed much. Keep chewing bubble gum and smashing weights, and Crom help us when your out of bubble gum.
Thanks Tony.

June 24, 2010

Walking 32 minutes

Comments: Hot one today and also busy. Walked after work when it was cooler outside. Looks like the next few days are going to be over 90 degrees and humid. Joints were a little achy walking but that went away as I got warm. Did to do some more thinking.
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Old 06-25-2010, 10:44 PM   #50
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June 25, 2010 - DE LB

Walking 32.5 minutes

Dynamic Warm-ups

13.5 Box Squats
45x10
95x2
135x2
185x2
237x2
237x2
237x2
237x2
237x2
237x2
237x2
237x2

Yoke
455x100'
455x100'
455x100'
455x100'

Farmer's Walk
156x100'
206x100'
246x100'
301x100' PR+50'

Dimel Deadlifts
235x20 PR+5lbs
235x20
235x20

29 Minutes of Stretching

Comments: Walking felt good today and while hot it wasn't too bad. Lower back was stiff and shoulders were little achy from work I guess. Left palm is still bothering me. Squats were fine. Took it slow on the first set of yoke but really worked on foot speed on the other three sets. Felt really good with how those went. Sweating like a mofo. Plan was to go up to 296lbs for farmers but it was so close to 300lbs so I went with 301lbs. These are tough handles. I got off balance and had to readjust thus making my strides really short and slow. Barely made it to the 100' mark before my grip gave out. Dimels felt excellent. On another note, I'll be doing a contest at York Barbell this Sunday. I got no one to train events with this weekend so I figure this would be as good a training I could get.

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