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Old 07-14-2013, 04:21 PM   #501
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Figured it was best to post these two workouts together rather than give each a separate post since it is just rehab stuff. Certainly doing some more thinking about setting up training. Found out that there will be no suits allowed for the car deadlift hold. Just got to get strong.

July 13, 2013 – Rehab

Dynamic Warm-ups

X Band Walks
mbx16/16
mbx16/16

One Legged Glute Bridges
bwx15/15
bwx15/15

Dead Bugs
1'sx15/15
1'sx15/15

Alternating Supermans
1'sx15/15
1'sx15/15

Knee Raises
1'sx15/15
1'sx15/15

Saxon Side Bends
3'sx15/15
3'sx15/15

29 Minutes of Stretching

Comments: Super lazy today, I slept 14 hours. Guess I needed it. Warmed up by doing chores, picking vegetables from the garden and then going for a walk. My cat would not leave me alone while I was exercising in the basement. Nothing much to say other than I worked up a good sweat. Added tiny ankle weights to some of the movements. Used light dumbbells for saxon side bends. Initially these bothered my back but I just had to learn to brace my abs appropriately. Kind of exhausting have my arms above my head the whole time. Stretching to finish things up for the day.

July 14, 2013 – Rehab

Dynamic Warm-ups

X Band Walks
mbx16/16
mbx16/16

One Legged Glute Bridges
bwx15/15
bwx15/15

Single Leg Raises
1'sx15/15
1'sx15/15

Alternating Supermans
1'sx15/15
1'sx15/15

Knee Raises
1'sx15/15
1'sx15/15

Saxon Side Bends
3'sx15/15
3'sx15/15

27 Minutes of Stretching

Comments: More of the same today, just no chores really. A bit hotter outside today for my walk. Cat seemed to leave me alone most of the workout (freaked on me doing x band walks). Dropped dead bugs (too easy) in favor of leg raises. A bit tougher but still easy. Possibly going to drop the knee raises as they are too easy as well. May just do an extra set of each exercise instead. Saxon side bends went better this time. Followed up with more stretching.
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Old 07-15-2013, 09:32 PM   #502
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July 15, 2013 – Overhead Event Day

Dynamic Warm-ups

Circus Dumbbell Clean and Presses
35x5/5
55x5/5
75x5/5
95x5/5
110x5/5
130x5/5

12" Log Jerks
95x3
120x3
145x3
170x8
170x8
170x8

One Arm Medicine Ball Ballistic Jerks
50x3/3
50x3/3
50x3/3
50x3/3
50x3/3

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

30 Minutes of Stretching

Comments: Definitely moving back up to manly weights. Still doing the hang clean every rep for dumbbell with no rest between sides to make it tougher. Got a pair of Fat Gripz Extremes to put on my regular dumbbells so that they are almost as thick around as the circus bell. Made things a bit more interesting for warm-ups haha. Still doing all this stuff without and wrist wraps, belt or rehband belt so that while it is still light, I can focus on how my abs and back are reacting. Noticed that when I cleaned or received the dumbbell to my right shoulder, that I felt some aching in my left side of my lower back. Nothing with the left side cleans. Just got to watch that and I don't plan on pushing the right side if I don't have to as the left is my go to side. Some aches on log jerks. I think it was a mix of trying to be explosive, staying tight, not passing out and getting lots of reps that let to that. I think I got the medicine ball jerks a bit better this time. Just using the legs and force of dipping under the weight to launch it as opposed to actively trying to push it up higher after the initial dip. Finished up with bands and stretching. Hopefully my back reacts well to tomorrow's lower body session.
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Old 07-16-2013, 11:14 PM   #503
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Keep killing it Craig. Hope your back keeps cooperating.
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Old 07-17-2013, 08:37 PM   #504
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Past two days have been in the triple digits temp wise and it sounds like tomorrow will be even hotter. Pretty much sweating my butt off in the gym and just staying in the basement or with a fan right next to me when I'm home.

July 16, 2013 – ME LB

Dynamic Warm-ups

Deadlifts
135x5
185x5
235x5
290x5
350x5
405x5

Wide Grip Romanian Deadlifts
195x3
245x3
295x8
295x8
295x8

Glute Ham Raises
MBx3
MB(2)x3
MB(2)+12x8
MB(2)+12x8
MB(2)+12x8

Sumo Chair Deadlifts
155x12
155x12
155x12

Ab Wheel
bwx12
bwx12
bwx12

27 Minutes of Stretching

Comments: Another day to test out the lower back. Used the crappiest bar possible for deadlifts. Covered in sweat, no knurling double overhand grip with no belt stuff again. Felt challenging, about 100lbs more than it felt like it was haha. Body held up and I didn't feel like it was my lower back's limit like last week. Took a bit to feel comfortable with the rdls. Was initially going to hold 20lbs at my chest for ghrs but noticed the tiny chains and put too around my neck instead. Awkward getting the bands and chains on and off, really glad I didn't film it haha. I think I'll need to do some kind of warm-up or ramp-up sets for the sumo chair pulls as I always get butt cramps on the first set from the first few reps. No issues for the other sets, just my shins are getting rubbed raw. Ab wheel went better this time. First set was almost easy, felt like similar toughness to last time on subsequent sets. Got to see how my next lower body workout goes but I feel that I'm ready to get back to the heavy stuff.
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Old 07-20-2013, 03:03 PM   #505
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The heat wave's fever finally broke but it was violent. Massive thunder storm blew through right at closing time at work on Friday. Knocked over some trees, flooded some streets and pelted my car with dime sized hail. Never been in a hail storm before. After these two workouts, I wonder if it would be best to do another lightish week with weights at 80%, still with no belts or anything. Going to have to think on it and see where that would put me at for getting this thing going again. I guess I'm worried that going from 70% to 100% is a bit much with the month of nothing. Might compromise and do the main stuff 100% but keep the other stuff 80% for the coming week. Need to do some more thinking and assessing.

July 18, 2013 – DE LB

Dynamic Warm-ups

18" Box Squats with LB's
No Bands
45x10
95x2
Add Bands (+95lbs)
45x2
95x2
135x2
185x2
225x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2

21" Axle Front Box Squats w/ 88lbs of Chains
102x3
152x3
202x8
202x8
202x8

Safety Squat Bar Step-Ups (24" Platform)
60x3/3
80x3/3
105x5/5
105x5/5
105x5/5

One Legged Angled Leg Presses
+230x12/12
+230x12/12
+230x12/12

Leg Raises
bw+22x12
bw+22x12
bw+22x12

29 Minutes of Stretching

Comments: Closest I have gotten to going full bore for a workout. Considerable increase in the band tension from last time plus two more sets. Wrists didn't like these, not used to the weight from all the time off and from doing only front squats. Had to play around with hand position and just decided on switching between narrow and wide each set since neither option made the hurt go away haha. Felt good, like I'm ready for the heavy weights now. These Jenkins' style front squats are rough, especially without a belt. Felt like death the first work set but much better once I got my head in gear. I really can't believe how much tougher an axle makes this exercise. Step-ups were fine, adjusted the step so that there was more support in the middle. Knees kind of hated these today but oh well. Leg press was about the same as last time. I think the left side is going down farther but I'm not sure if is weakness or flexibility related. Leg raises helped with taking some tension off my back but made my already sore abs sorer.

July 19, 2013 – ME UB

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
75x5
105x5
135x5
170x5
200x5
235x5

Axle Strict Presses
92x3
122x3
152x8
152x8
152x8

Chest Supported Rows
220x12
220x12
220x12
220x12

EZ Curl Bar Overhead Extensions (seated)
95x12
95x12
95x12

IYT’s
5’sx12
5’sx12
5’sx12

26 Minutes of Stretching

Comments: Benching is benching. Really throwing up the light weights until I got to 2 bills. Not heavy, just felt heavy in my hands. Possibly from the beating the box squats gave my wrists the day before. Other than that, a really easy workout. Almost feels like I didn't really do anything.
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Old 07-21-2013, 04:27 PM   #506
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Still doing some tinkering but I feel I have most of my thoughts clear on training. This is the template I got right now and hopefully if all is well, I'll be going in full swing tomorrow.

Monday – Overhead Events
Main Lifts
Event Specific Overhead – 5/3/1
Supplementary Lifts
Supports/Lockouts/Secondary Event Specific Overhead
Accessory Lifts
Band Triceps Pushdowns/Band Face Pulls – 4x25/25

Tuesday – ME LB
Main Lifts
Week 1 – A type of Deadlift
Week 2 – A type of Rack Pull
Week 3 – A type of Box Squat or Sumo Pull
Supplementary Lifts
Romanian Deadlift – 3x8
Glute Ham Raise – 5×5-8
Accessory Lifts
Chair Sumo Deadlift – 3x12
Ab Wheel – 3x12

Thursday – DE LB
Main Lifts
18” Box Squats w/ Bands – 10×2
Week 1 – 57% + 145lbs of bands
Week 2 – 57% + 175lbs of bands
Week 3 – 57% + 200lbs of bands
Week 4 – 57% + 145lbs of bands
Week 5 – 60% + 145lbs of bands
Week 6 – 63% + 145lbs of bands
Supplementary Lifts
21” Axle Front Box Squats – 3x8
Safety Squat Bar Step-ups – 3x5/5
Accessory Lifts
One Leg Angled Leg Presses – 3x8-12
Leg Lifts – 3x12

Friday – ME UB
Main Lifts
Week 1 – A type of Bench Press
Week 2 – A type of Board Press or Band Press
Week 3 – A type of Incline Bench Press
Supplementary Lifts
Strict Presses – 3x8
Accessory Lifts
Chest Supported Rows – 4×8-12
Overhead EZ Curl Bar Triceps Extensions – 3x8-12
IYT’s – 3x12

Saturday – Events
Whatever, usually 3 exercises

I've got close to 17 weeks to prep for this show so hopefully this does the trick and gets me back to kicking butt.

July 20, 2013 – Rehab

Dynamic Warm-ups

X Band Walks
mbx16/16
mbx16/16

One Legged Glute Bridges
bwx15/15
bwx15/15

Leg Raises
1'sx15/15
1'sx15/15

Alternating Supermans
1'sx15/15
1'sx15/15

Saxon Side Bends
3'sx15/15
3'sx15/15

27 Minutes of Stretching

Comments: Not as lazy as last week. Had to get up a somewhat reasonably hour to drive Brooke out for her last event day before the show. She put in good work. Waited until later in the day to go for a walk and then do my rehab stuff. Dropped some more exercises that I felt were redundant.

July 21, 2013 – Rehab

Dynamic Warm-ups

X Band Walks
mbx16/16
mbx16/16

One Legged Glute Bridges
bwx15/15
bwx15/15

Leg Raises
1'sx15/15
1'sx15/15

Alternating Supermans
1'sx15/15
1'sx15/15

Saxon Side Bends
3'sx15/15
3'sx15/15

27 Minutes of Stretching

Comments: Took care of this a bit earlier in the day than yesterday. Dealing with squash bugs in the garden that were ravaging our zucchini plants. Much the same as yesterday in regards to walking and rehab stuff. I think this is the last week of two rehab sessions a week and bring it down to one with a light event day.
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Old 07-21-2013, 04:37 PM   #507
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Oof! That's a lot of work. I'm sure that will get you were you want to be.

Yeah, heat wave cracked by wicked storm here too. No hail though. Not a fan of hailstorms!

Keep crushing Craig.
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Old 07-21-2013, 08:00 PM   #508
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Quote:
Originally Posted by MikeM View Post
Oof! That's a lot of work. I'm sure that will get you were you want to be.

Yeah, heat wave cracked by wicked storm here too. No hail though. Not a fan of hailstorms!

Keep crushing Craig.
Thanks. Got to keep putting the work in to keep up with the other beasts.
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Old 07-23-2013, 07:07 AM   #509
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July 22, 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
120x5 R
120x5 L
137x5 R
137x5 L
155x5 R
155x5 L

Axle Behind-The-Neck Jerks
72x3
116x3
160x3
204x8
214x8
224x8
248x8

Overhead Axle Supports
272x5
322x5
372x5
422x5

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

28 Minutes of Stretching

Comments: Guess I'm back to heavy stuff. Starting up the 5/3/1 cycle for circus dumbbell using my best max in training (202) for both sides. I got plans to implement some Beyond 5/3/1 stuff for my 5/3/1 week of the cycles. Using my Fat Gripz Extremez for everything under 130lbs. Certainly helps my right wrist get used to the larger diameter handle better. Did hang cleans until I actually got to the circus bell. I think doing this will help my grip fatigue that plagues my right pressing hand. Used to do all my dumbbell pressing like this in the past. Only had a slight hiccup on the last rep for that side today but felt strong, just out of practice. Moved on to a new exercise from there; behind the neck jerks with an axle. I've done btn jerks years ago (like when I first started so at least 4 years) and I haven't done them since so doing them with an axle is also a new experience. In fact, I looked around and I don't think I've seen or read about anyone else doing them. I started out too light and just put in a bigger jump so that I wasn't there all day. Not a max effort but challenging enough and a good start. Hate doing these for reps and the back of my neck has the raw skin to prove it haha. I did these for two reasons. The first is that I noticed on my dominant hand that I set the dumbbell low on my trap on that side in the same position as if I were holding a thick bar for squatting. I feel this can get me comfortable with this style of jerk. The other reason was that it would be the perfect warm-up for the overhead supports. I worked up to a heavy set of 5. Again, though but not a max effort. No reason to kill myself this early in the cycle. This was the only time I noticed anything in my back and it was minor and went away immediately. This is a good start, just got so see what a heavy lower body session is like to tell if I'm really back.

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Old 07-23-2013, 01:18 PM   #510
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Making them circus dumbbells look easy. Hope the rest of the year is fruitful. Smash on.
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