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Old 07-10-2010, 07:31 PM   #91
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July 10, 2010 - DE UB

Dynamic Warm-ups

12″ Log Presses w/ IW#4s choker & #3's basket
No Bands
90x5
90x5
Add Bands (+125lbs)
90x2
115x2
135x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2
155x2

2 3/8 Dumbbell Two-Arm Clean One-Arm Presses
85x8/8
107.5x8/8
127.5x8/8
127.5x8/8

Neutral Grip Incline Dumbbell Bench Presses
85'sx12 PR+5lbs
85'sx11
85'sx11

G-Man Pressdowns
80x15 PR+5lbs
80x15
80x15

25 Minutes of Stretching

Comments: I spent most of today ironing out the details of the changes I'm making to my routine. I have most of it figured out. Log pressing was off on the first double but I was crushing it mercilessly by the end. I was going to do a max single with the dumbbell but I figured it was better to wait a week as I had just done the heavy farmer's the day before. Also if I did it today, it would mean my toughest rep day would be the same day I'd be doing doubles with the most weight against band tension. It's crazy how much tougher doing two more reps per side per set is. Everything was quick and solid but I was gassed when it came to the second set of 127.5lbs and it was a bit slower on the cleans haha. Incline was tough but I really think they'll pay off in the long run. Triceps were pretty easy but I plan to take these up slowly.
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Old 07-11-2010, 03:50 PM   #92
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July 11, 2010 - Events

Dynamic Warm-ups

Sandbag Carry and Sled Drag Medley
250x120'/450x60'
250x120'/550x60'
150+100x60'(farmer walk style)/700x60'

Arm-Over-Arm Pulls
450x45'
650x45'
850x0' (too much)
750x45'

Tackyless Stone Loads
240x3 to 51"
290x3 to 51"
324x1 to 51"
354x1 to 51"
385x1 to 51" PR+31lbs

Comments: Hell yeah I felt good today. The other guys were already going at it when I got there and since I had no plans to do 2.5" axle deads (training heavy deads this week) or yoke (did it Friday) I had to wait a little while before I got to do some events that I was up for. Joe and the others are training for a specific show (or following along) so all the events they did were based on the events at that particular show. One event was a sandbag carry and sled drag. For their show it's 60' for both implements but since I have a show with a sandbag for 120', I just did the sandbag down and back and then pulled the sled. I felt awful on the first run with the sandbag. It seems to take me a bit to get all loosey goosey with it. Second run was better. I was going to say that's enough of that but then Zack does a sled drag with 650lbs and I get an itching to do it too. Of course, I was sick of the sandbag so I decided to farmer's carry the two light sandbags (100lbs and 150lbs) for 60' and then pull the sled loaded with 700lbs. The walk was easy but boy was it tough to get that sled moving. I slipped on some loose gravel and fell down. I had to get it out of that spot so I could actually walk and Joe helped me get it to the side away from it and I finished the run. It was really tough. I then did what I had wanted to do last week, arm-over-arm. 450lbs was really easy but it was pain resetting the sled with the sandbag weights. I just don't like walking with the sandbags if that's not the exercise. Stupid sandbags. 650lbs was a bit tougher and I really had to use my legs. I tried 850lbs but despite all my efforts, I couldn't get it to budge. I took a few minutes rest and took off 100lbs to make it 750lbs and exerted myself to get that pull done. Up next was stones. My original plan was to do my extension drill but since it was just me and Joe, and it was hot and there was still a lot of stuff to put away (tires, sandbags, sled) I went with no tacky and aimed for the 385lbs stone. 240lbs was easy but that damn 290lbs just likes to mess with me. Always mocking me, taunting me with it's density and small size. Both 324lbs and 354lbs were really easy to lap. I had a bit of a sliding issue getting 354lbs in position as it slipped on my shorts. I knew that I was going to get the 385lbs stone today no tack. It came off the ground and then slipped. I got deeper and up it came. That was the easy part. I could feel it wanting to escape and I did my best to squeeze it and extend. I got it up. Awesome.

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Old 07-11-2010, 04:40 PM   #93
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Training looked real good. Awesome ideas implemented.
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Old 07-11-2010, 04:47 PM   #94
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Quote:
Originally Posted by Bodybygamma View Post
Training looked real good. Awesome ideas implemented.
Thanks, most of time is just coming up with stupid stuff to do and then doing it.
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Old 07-12-2010, 06:16 PM   #95
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July 12, 2010

Walking 35 minutes

Comments: Really humid outside while walking. Felt good, nothing too beat besides forearms from the pulls and stones. Got my tweaks set for the workout and hopefully this will lead to some good things.
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Old 07-12-2010, 06:19 PM   #96
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Originally Posted by Craig Pfisterer View Post
July 12, 2010

Walking 35 minutes

Comments: Really humid outside while walking. Felt good, nothing too beat besides forearms from the pulls and stones. Got my tweaks set for the workout and hopefully this will lead to some good things.
Good things coming. Crush some weights.
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Old 07-14-2010, 09:13 AM   #97
Craig Pfisterer
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July 13, 2010 - ME LB

Walking – 30 minutes

Dynamic Warm-ups

3" Platform Deadlifts w/IW#3's dbl
No Bands
135x5
185x5
225x3
275x3
Add Bands (+150lbs)
90x3
140x3
180x3
230x1
270x1
320x1
360x1
410x1
440x1 PR+15lbs
470x1 PR+45lbs
500x1 PR+75lbs
428x3 PR+3lbs & 2 reps


Front Squats
185x3
225x3
275x3
315x3
365x1 (got pitched forward)

Safety Squat Bar Goodmornings
300x12 PR+5lbs
300x12
300x12

Unanchored Spread Eagle Situps
60x20
60x20
60x20

30 Minutes of Stretching

Comments: Allergies were acting up something fierce today. It's almost been a year since I last did pulls off a platform against the light bands. I was able to work up to 360lbs double overhand. Really pleased to get 500lbs against this band tension. Legs felt strong on front squats but I kept getting pitched forward. I may need to drop the weight some and work up to 365lbs (I haven't done anything over 315lbs for a triple yet) or even reconsider the value of the exercise to my training as I've seen no correlation or carryover to other events. I got time to think about it. GM's just absolutely molested my entire back and each set felt better and than the last. Abs were good (though hips were sore) and I'll be moving up in weight on them.


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Last edited by Craig Pfisterer; 07-21-2010 at 09:31 AM.
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Old 07-14-2010, 05:16 PM   #98
Craig Pfisterer
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July 14, 2010

Walking 32 minutes

Comments: Tired, didn't get to bed until late. Everything was stiff. Figured it would be better to rest today and attack the weights tomorrow. Going to a pig roast on Saturday so my training has been moved around to accommodate that.
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Old 07-16-2010, 08:22 AM   #99
Craig Pfisterer
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July 15, 2010 - ME UB

Walking 31.5 minutes

Dynamic Warm-ups

Close Grip Barbell 3-Board Presses
45x10
95x5
135x3
165x3
195x3
225x3
255x1
285x1
310x1
330x1
345x1 PR+5lbs
355x1 PR+15lbs
365x1 PR+25lbs

329x3

Barbell Strict Presses
110x3
140x3
170x3
200x3
230x3 PR+1 rep

Barbell Bench Rows (straps)
185x12 PR+2 reps
185x12
185x12

Bent Over Rear Delt Dumbbell Raises
60'sx15 PR+2.5lbs
60'sx15
60'sx15

30 Minutes of Stretching

Comments: This has been a stressful week. I wasn't really feeling this workout until I hit 355lbs to be honest. Quite pleased with the big increase. Was incredibly close with a fourth rep with 329lbs, fought it for like 10 seconds but could only lockout my left arm. That sucked. Strict pressing went well but my knees were kind of achy from front squats, which is not something I usually get. So there was a little knee bend on the first rep with 230lbs but the other two reps were solid. Felt good for at least another rep but I like to stick with threes. The plan with bench rows was just 165lbs but I said screw it, I'm stronger than that and added 20lbs so I could get a 2 rep PR. These really hit places I've missed with my other back work and I can't wait to pile on the weights with these. A definite plus is no strain on my lower back so it gets a break. Rear dumbbell raises were excellent, looks like I'm moving up in weight again. It's always the in between weights that take a while to get good at it seems.


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Old 07-16-2010, 11:49 PM   #100
Craig Pfisterer
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July 16, 2010 - DE LB

Walking 32 minutes

Dynamic Warm-ups

13.5 Box Squats w/IW#3s dbl clinched
No Bands
45x10
Add Bands (+175lbs)
45x2
95x2
135x2
185x2
235x2
287x2
287x2
287x2
287x2
287x2
287x2
287x2
287x2

Yoke
455x75'
570x75'
685x75'
685x75'

Farmer's Walk (turns at 75')
171x150'
171x150'
171x150'
171x150'

Dimel Deadlifts
250x20 PR+5lbs
250x20
250x20

29 Minutes of Stretching

Comments: Hot and humid outside while walking. It started to rain near the end of the afternoon so I was concerned I wouldn't get in my workout. Luckily the rain stopped. Box squatting was definitely not speed work haha. I actually almost got stapled on the fourth set. I got angry and did the other sets with no problems. I thought the humidity was bad when it was sunny but it was like a rain forest in my face when it came time for yoke. Sweating everywhere and my glasses kept fogging up. Used my new hand positioning and all the sets felt solid. I guess just one more test with really heavy weights to determine if this is going to be my weapon of choice. While I was a sweaty mess, I didn't feel like bringing out chalk for such light farmer's walk. First two sets were crap (first was slow, second grip was slipping) but the others were excellent. Finished up with dimels and stretching.
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