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Old 09-09-2013, 07:15 PM   #541
Craig Pfisterer
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September 09, 2013 – Overhead Event Day Deload

Dynamic Warm-ups

Circus Dumbbell Clean and Presses
25x5 R
25x5 L
50x5 R
50x5 L
75x5 R
75x5 L
90x5 R
90x5 L
110x5 R
110x5 L

Band Triceps Pressdowns
MMBx25
MMBx25
MMBx25
MMBx25

Face Pulls
MMB+MBx25
MMB+MBx25
MMB+MBx25
MMB+MBx25

22 Minutes of Stretching

Comments: Definitely needed an easy day. Broke out in a cold sweat doing the dumbbell work. Second time this has happened in the past two weeks. Possibly from doing events the day before or eating too close to working out. Survived so that's that. Finished up with bands and stretching. Went home and ate tons of steak.
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Old 09-10-2013, 09:48 PM   #542
Craig Pfisterer
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September 10, 2013 – Deadlift Training Deload

Dynamic Warm-ups

9" Block Pulls
145x5
200x5
260x5
325x5
390x5
325x5
260x5

Glute Ham Raises
bwx8
bwx8
bwx8
bwx8

Wide Grip Pulldowns
110x12
110x12
110x12

Ab Wheel
bwx15
bwx15
bwx15

23 Minutes of Stretching

Comments: Worked at Jenkins' new gym in Hershey. I was dropping off the farmer's handles I had borrowed and figured it be less hassle to do my workout there rather than go back an hour through rush hour traffic. Practically Summer conditions again with the heat and humidity. I was sweating putting on my shoes. I used the S Cube bar for my pulls just to get the feel of the thicker bar. I'd prefer using it for this training cycle but not a luxury I can do right now. Not as much volume as the last deload session for deadlifts. The Ort/Mag stuff is tougher than 5/3/1 so wanted to make the deload as easy as I can without totally leaving me surprised come next week. No band pegs on the ghr so I just did bodyweight. Would have used a light band tension anyway. Concentrated on my hamstrings. Feeling a bit more familiar with the wide grip pulldowns. Got better as the sets went on as far as keeping my shoulders tight and pulling with the back. Finished up with abs, stretching and burritos.
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Old 09-12-2013, 09:30 PM   #543
Craig Pfisterer
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September 12, 2013 – Squat Training Deload

Dynamic Warm-ups

21" Axle Front Box Squats
72x5
116x5
160x5
190x5
230x5
160x8
160x8
160x8

Angled Leg Presses
+320x8
+320x8
+320x8
+320x8

Chest Supported Rows
200x12
200x12
200x12

Leg Raises
22x15
22x15
22x15

26 Minutes of Stretching

Comments: Good thing this was a deload week as the power rack was in use. Ended up doing my squats out of the tiered squat rack so it was like a half squat to unrack the axle. A bit achy in my knees and back but started to feel better once I was warm. Considering how leg press felt on my legs last time, it was a pleasant change. Perhaps I just knew what to expect this time and hopefully that will carry over to when I go back to normal. Moved through rows and ab work quickly. Stretched and feasted on more burritos.
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Old 09-13-2013, 08:27 PM   #544
Craig Pfisterer
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September 13, 2013 – Press Training Deload

Dynamic Warm-ups

Axle Strict Presses
75x5
100x5
125x5
150x5
100x8
100x8
100x8

Swiss Bar Floor Presses
160x8
160x8
160x8
160x8

EZ Curl Bar Overhead Extensions (seated)
90x12
90x12
90x12

IYT’s
5’sx12
5’sx12
5’sx12

27 Minutes of Stretching

Comments: Went through this workout quick as I didn't have to wait to use anything this time. Only thing is that my knees ache when I start doing standing presses after leg work the day before. Hopefully the next 5/3/1 run will work better with the correct weights this time. Working on eating as much as I can during my deload weeks.
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Old 09-14-2013, 09:10 AM   #545
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Quote:
Originally Posted by Craig Pfisterer View Post
Working on eating as much as I can during my deload weeks.
My favorite part.
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Old 09-16-2013, 09:44 PM   #546
Craig Pfisterer
I Haz a Kat
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September 16, 2013 – Overhead Event Day

Dynamic Warm-ups

Circus Dumbbell Clean and Presses
25x5 R
25x5 L
50x5 R
50x5 L
75x3 R
75x3 L
100x3 R
100x3 L
120x1 R
120x1 L
142x4 R
142x4 L
142x4 R
142x4 L
142x4 R
142x4 L
142x4 R
142x4 L
162x2 R
162x2 L
162x2 R
162x2 L

Axle Jerks
175x3
225x8
225x8
225x8
225x8

Band Triceps Pressdowns
LBx25
LBx25
LBx25
LBx25

Face Pulls
LB+MBx25
LB+MBx25
LB+MBx25
LB+MBx25

24 Minutes of Stretching

Comments: Still recovering from helping out this weekend at PA's strongest man. I was expecting to be a little rusty this workout. Left knee was sore from jumping off the truck at the fair (stupid). Wasn't too bad, only made a few slight mistakes. Biggest one was trying to press 162lbs too fast on my second set with my left side, screwed up my first rep. Since I have some idea of what my next contest will be after this one, I'm putting in axle jerks to get used to that as well. Felt heavy on my wrists but went up easy. Worked the band stuff hard as well. Going to stay at these tensions until they feel easy.

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Old 09-18-2013, 05:34 PM   #547
Craig Pfisterer
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Put in my entry for Maryland's Strongest Man today for the HW class. I'd need to cut weight to make 265lbs and under now. Ever since I started growing a beard, I've put on weight. Over 286lbs with my work clothes and shoes on now. Coincidence? I think not haha. Also found out that deadlift suits are going to be allowed at the contest for the hummer tire deadlift. Guess I need to work that in so I don't have people lifting over 200lbs more than me again.

September 17, 2013 – Deadlift Training

Dynamic Warm-ups

9" Block Pulls
155x5
245x5
335x3
425x3
Added Straps
515x4
515x4
515x4
515x4
585x2
585x2
515x10

Glute Ham Raises
LBx3
LB+41x8
LB+41x8
LB+41x8
LB+41x8

Wide Grip Pulldowns
185x12
185x12
185x12

Ab Wheel
bwx15
bwx15
bwx15

32 Minutes of Stretching

Comments: Another good session. Tried to move through my pulls as fast as I could while still being recovered as another lifter needed the deadlift bar for his workout. Getting used to this routine. I tried to build more tension and kind of squat/get more legs into the lift on my two heavy doubles. Made it feel slow though it looked plenty fast on video. Just took the slack out of the bar on my downset and the first rep felt like a speed pull, or something I could try cleaning haha. After that, I moved on to glute hams with bands and wide grip pulldowns. Ab Wheel is getting easy. Bunch of stretching after this one.

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Old 09-19-2013, 09:59 PM   #548
Craig Pfisterer
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Points: 4,544, Level: 42 Points: 4,544, Level: 42 Points: 4,544, Level: 42
Activity: 4% Activity: 4% Activity: 4%
 
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September 19, 2013 – Squat Training

Dynamic Warm-ups

21" Axle Front Box Squats
72x10
116x5
160x5
210x3
255x5
295x5
330x13
255x8
255x8
255x8

Angled Leg Presses
+450x3
+550x8
+550x8
+550x8
+550x8

Chest Supported Rows
335x12
335x12
335x12

Leg Raises
22x15
22x15
22x15

25 Minutes of Stretching

Comments: With how many reps I got with my heaviest weight two weeks ago, I knew this was going to be somewhat unpleasant for this week. I knew I was getting double digits and I kind of put a cap on myself to not go over 13 reps. Pretty much stopped because my upper back muscles were getting fatigued from holding up the weight for so long. Maybe had two more in me if I went for broke. Legs were feeling heavy after the squats so I wasn't sure how leg pressing would go. Actually felt easier than two weeks ago. Rows felt good and leg raises are getting better. Hopefully they will become as easy as ab wheels are for me now.

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Old 09-20-2013, 03:04 PM   #549
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Looking strong all over the place. High rep front squats with an axle at that weight is just ridiculous strong.
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Old 09-20-2013, 08:28 PM   #550
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Easy pulling hombre.
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