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Old 07-23-2013, 01:19 PM   #511
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Nice work. Is that a bigg dogg circus db?
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Old 07-23-2013, 07:57 PM   #512
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Quote:
Originally Posted by BendtheBar View Post
Making them circus dumbbells look easy. Hope the rest of the year is fruitful. Smash on.
Thanks, hopefully it stays that way haha. I want to be hitting over 200lbs at the comp.
Quote:
Originally Posted by bruteforce View Post
Nice work. Is that a bigg dogg circus db?
Thanks and yes it is.
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Old 07-24-2013, 09:29 PM   #513
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I forgot to mention last time that I've added some girth to my midsection during my off time so I have lost a loop on my belt. I kept up my normal eating (and then some) while out of commission so unsure if this is permanent.

July 23, 2013 ME LB

Dynamic Warm-ups

18" Manta Ray Box Squats
45x10
95x5
135x5
185x3
225x3
275x3
315x1
355x1
405x1
435x1
470x1
425x3
380x5

Wide Grip Romanian Deadlifts w/Chains (+105lbs)
140x3
230x3
320x3
370x8
390x8 PR+15lbs
410x8 PR+35lbs

Glute Ham Raises
bwx3
LBx8
LB+12x8
LB+24x8

Sumo Chair Deadlifts
135x3
185x12
185x12
185x12

Ab Wheel
bwx12
bwx12
bwx12

28 Minutes of Stretching

Comments: Real test day for myself. Upper body workout is one thing to test how the back is but got to use it to see if it holds. First exercise was box squats with a manta ray. Haven't used that thing in forever. I was really suprised with how tough these felt. Could be the time off but it felt harder than a ssb. I was expected low 500's for this but seeing how tough just two plates felt, I knew that was going to be out of reach. When it came time for the last single, I was going to go with 465lbs but my mind rejected that. It said it had to be 470lbs, 100lbs less than my best box squat. I also wanted the symmetry with the sumo pulls since there is a 100lbs difference between the two variations as well. Tough but not impossible. Now normally this would be it and on to the next thing. I'm doing something a little different called the Forced Entry Method for my ME work. Top single, followed by a triple at 90% of that single, followed by five at 80% of that single. I used to do an all out set of 90% before so this spoke to me. I moved on to wide grip rdl's with chains. The first work set felt like a good place to stop but I wanted to push it today. Put another 20lbs on and got it hard. Another 20lbs and it would be a small PR. Had to put my will into it to finish. Turns out I was thinking of the wrong exercise. My first set was 5lbs under my best so I ended up psyche myself up to hit a 35lbs PR. Very happy to see I have more than recovered. Moved on to glute ham stuff with bands and chains. Getting better at dismounting but can still be awkward. I went down too far on the last rep of the last set and the band came off the hooks haha. Went with less weight than I had planned on sumo chair pulls from three weeks ago due to the difficulty. No cramping this time with the warm-up set. Still rubbing my shins raw but good work for the hips. Ab wheel keeps getting easier. I think I'll be adding weight soon.

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Old 07-27-2013, 01:26 PM   #514
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Some kind of bug is going around and it hit me Wednesday night so I've had a bad head cold since then. So I've been quite miserable. Plan was to start integrating super light strongman work for the moving events this weekend but the new plan is to rest this weekend and hope that the bug in my system dies. Being miserable didn't stop me from hitting the gym hard though. Even sick, I need my body to get this first week of 100% training in the books as it won't be getting any easier from this point on.

July 25, 2013 DE LB

Dynamic Warm-ups

18" Box Squats with LB's & MMB's
No Bands
50x10
100x2
150x2
Add Bands (+150lbs)
50x2
100x2
140x2
190x2
230x2
280x2
320x2
320x2
320x2
320x2
320x2
320x2
320x2
320x2
320x2
320x2

21" Axle Front Box Squats w/ 88lbs of Chains
72x3
122x3
172x3
212x8
232x8
252x8
272x8
292x8

Safety Squat Bar Step-Ups (24" Platform)
90x3/3
120x5/5
130x5/5
140x5/5

One Legged Angled Leg Presses
+270x12/12
+270x12/12
+270x12/12

Leg Raises
bw+44x12
bw+44x12
bw+44x12

28 Minutes of Stretching

Comments: I was concerned with how this workout would go with being sick and I was nervous with handling these kinds of weights healthy. I forgot to pick up a pair of average bands from Max Fitness the other day so I made due with my light bands and monster mini bands. Slightly more band tension than planned but I'll take it. Just got to get some more mini bands to make adjustments. I was also a tad unsure with how speed would be considering how tough the manta squats were on Tuesday. No issues, just took a bit of time to warm-up and work on pushing out the knees. Surprised myself on axle front squats. I did these with no hard belt which makes it much tougher and I will be keeping them this way to continue to work my core stabilization. Did many more sets than I planned (like the BTN jerks from Monday). I think I had another 10lbs in me. I was plenty warmed up so I did just one set to prep for step-ups. Not bad and not much to say here. Just going to make small jumps. Had a plan to warm-up some for the leg press as it seemed to be bothering my knees some. I had to wait to use it and it was getting late so I just went with the planned work weight. Felt easy, guess I just need to take the weight seriously and the pain goes away haha. Just about killed my abs with leg raises at this weight. I'll stay here until it is easy.


July 26, 2013 ME UB

Dynamic Warm-ups

Close Grip Barbell Bench Presses w/ 2 Second Pauses
45x10
75x5
105x5
135x3
165x3
195x3
225x1
255x1
285x1
315x1
335x1
350x1
315x3
280x5

12" Log Strict Presses
90x3
130x3
170x3
190x8
200x8
210x8

Chest Supported Rows
310x12
310x12
310x12
310x12

EZ Curl Bar Overhead Extensions (seated)
140x12
140x12
140x10

IYTs
5sx12
5sx12
5sx12

28 Minutes of Stretching

Comments: Again training while sick. Purposely picked a bench variation that I haven't done in some time and also one that I haven't really maxed on. Same principal as doing the manta box squats on Tuesday; new lift, nothing to really compare it to so I build confidence in my comeback from injury. Even feeling like crap, I knew I could crush my previous best here. Only paused the last rep of each set warming up to the singles. I was pretty psyched up on the 350lbs single and I think I pushed it up a tad early of 2 seconds. Felt good on pressing. Some niggles in my back warming up on strict press but nothing once I got to working weight. Got 190lbs well enough and knew 200lbs would be tough but doable. 210lbs was a max effort. I set it down after seven to catch my breath and give it one last push. Ugly but eight reps in the books. Jumping up 90lbs for rows was stupid. Toughest this exercise has been but I kept at it and gutted out 4x12 with the weight. Had a little scare on triceps as the weight felt like it was going to snap my wrists when I got it overhead. It felt way too heavy but it was easy weight for my triceps and shoulders. Fatigue was setting in bad by this point and the second set was a struggle and only mustered ten reps on the last set before finishing up the day with upper back and stretching.

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Old 08-01-2013, 06:59 AM   #515
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Seeing as how my belts are tighter, I needed to find out how much I weighed. Turns out I gained about 10lbs since my injury in June. First time I've gain weight while injured haha. I'm just about at my heaviest weight ever at 273lbs.

July 29, 2013 Overhead Event Day

Dynamic Warm-ups

Circus Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
80x5 R
80x5 L
100x5 R
100x5 L
130x3 R
130x3 L
145x3 R
145x3 L
163x3 R
163x3 L

12" Log Jerks
125x3
165x3
200x3
220x8
230x8
240x8
250x8 PR+5lbs & 1 rep

12" Log Chest Supports
290x5
340x5
380x5
420x5

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

28 Minutes of Stretching

Comments: Felt alright with this workout. Left triceps was really sore going through this workout. Did one clean for my warm-ups. Trying to force the right side into a better pressing position but not much success as of yet. Have to see how it holds up on heavier weights obviously. Had issues with both arms on my last set, missing a rep and then coming back to get it with an adjustment on the shoulders. Not sure what that was about. Moved on to rack jerks with the log. Felt weird with the log on my chest but once I started moving the weight, I knew it was going up easy. Sticking to no hard belt and no wraps on jerks for right now so I can work on more core strengthening. Log chest supports felt okay at the start but got hard fast once I got to 380lbs. I only pushed through the set with 420lbs because I thought it was a PR but turns out it just ties it. Despite how tough it was, it was easier than the last time I did it so there is something. Felt straining in my lower abs on that set so I'm keeping a close eye on that for now.


July 30, 2013 ME LB

Dynamic Warm-ups

Reverse Band Deadlifts w/SB's
No Bands
135x5
185x5
Add Bands (-125lbs)
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
585x1
635x1
570x3
510x5

Wide Grip Romanian Deadlifts
250x3
340x3
390x8
410x8
430x8 PR+5lbs

Glute Ham Raises
bwx3
LB+6x8
LB+18x8
LB+30x8

Ab Wheel
bw+12x12
bw+12x12
bw+12x12

24 Minutes of Stretching

Comments: Picked an exercise that would have no record again for today to continue with building confidence and getting used to the new training. However, I have done similar exercises and I was disappointed with the result. Decided to use a regular bar for my pulls instead of a deadlift bar. My top lift was 10lbs less than my best pull from the floor. It is frustrating. It took a bit of effort to force myself through that funk and complete the workout. I got to accept it and start somewhere. Wide grip rdls felt heavy as well so only went for the 5lbs PR. At this point, I decided to drop the sumo chair deadlifts. I need to do some more thinking. Upped the weight a bit on ghrs, probably need to adjust the jumps for next time. Finished up with abs and some stretching.

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Old 08-06-2013, 06:58 AM   #516
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Didn't workout the rest of last week as I started having cold sweats throughout the day. Folks had me see a doctor on Friday and they scared me by telling me my O2 levels in my blood were low, took blood and took x-rays of my lungs. All that to be told to take some Tylenol. I then went up to NY for my sister's contest. It was tough show and she hit PR's, just wasn't happy with getting last place. She had some seasoned competitors she was going against. I couldn't stand being a spectator and started helping out which led to me taking an atlas stone to the shins. Got some lovely scrapes now haha. Moving forward, I'm using a modified 5/3/1 protocol in that I will be running events and including DE box squats as well as running it for 18" pulls, front squats, circus dumbbell and strict pressing.

August 05, 2013 – Overhead Event Day

Dynamic Warm-ups

Circus Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
80x5 R
80x5 L
100x5 R
100x5 L
120x3 R
120x3 L
137x5 R
137x5 L
155x3 R
155x3 L
173x4 R
173x4 L

Axle Behind-The-Neck Jerks
182x3
212x3
232x8
242x8
252x8 PR+4lbs

Circus Dumbbell Cleans
182x5 R
182x5 L
182x5 R
182x5 L
182x5 R
182x5 L

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

29 Minutes of Stretching

Comments: Head spinning with conflicting ideas about how to go about training. Stuck with the 5/3/1 plan for circus bell work but actually pushed the last set. I've been hesitant to do so since I have to control the bell at all times at the gym. On the first rep with the actual implement, my entire right side of my upperbody just cramped up. Not fun. Managed a somewhat difficult set of 4 for both sides. Maybe one more rep. Left side has been difficult with getting the reps as of late. Moved on to btn axle jerks. Kind of knew what to expect this time. Slight increase in weight on these. The last thing before bands and stretching was cleans with the dumbbell. I planned on using more but I'm out of practice and the weight I picked was plenty challenging. Usually did only triples in the past so more reps was different. Helpful in that I found out that I will need to chalk the backs of my hands for longer sets as the handle area is so small that my hands overlap and I loose grip and chalk. Late night for me.

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Old 08-08-2013, 03:26 PM   #517
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Hey Craig, Glad to see you're still at it! Anyone else from MM start a log over here?

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Old 08-08-2013, 03:58 PM   #518
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Great work in here. Are you hitting nationals this year?
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Old 08-08-2013, 07:54 PM   #519
Craig Pfisterer
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Quote:
Originally Posted by DoomXIII View Post
Hey Craig, Glad to see you're still at it! Anyone else from MM start a log over here?

-Jim
Yep, still chugging along. Haven't really seen anyone else from MM come over recently.

Quote:
Originally Posted by bruteforce View Post
Great work in here. Are you hitting nationals this year?
Thanks, no Nats for me this year. Didn't qualify and not enough time to squeeze in another show and still prep for Nats. Aiming for Maryland's Strongest Man on 11/16.
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Old 08-08-2013, 08:28 PM   #520
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Inspiring work Craig! Keep it up!
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