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Old 08-08-2013, 08:38 PM   #521
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Strong pulls.
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Old 08-10-2013, 12:13 PM   #522
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Inspiring work Craig! Keep it up!
Thanks.

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Strong pulls.
Hopefully now that I'm more focused toward the specific event, they will be better too.
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Old 08-10-2013, 12:58 PM   #523
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Made some adjustments this week from the previous entry. Thinking and such. The final change is back to the 4 day training week with two event days and two gym days. Designation is upper body and lower body. These days will be adjusted to maximize specificity to whatever contest I am training for at the time. Might need to have a base template for when I have no contests in sight. Going to start my deload for this Saturday. Continuing to keep an eye on my lower ab and groin area after that stupid log chest supports incident. Just got to watch it really and monitor it.

August 06, 2013 Lower Body Training

Dynamic Warm-ups

9" Block Pulls
135x5
255x5
315x5
380x3
Added Straps
475x5
540x3
600x4
475x8
475x8
475x8

Sumo Stiff-legged Deadlifts
225x3
315x3
355x1
400x8
420x8
440x8 PR+5lbs

Glute Ham Raises
LBx3
LB+24x8
LB+24x8
LB+24x8

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

23 Minutes of Stretching

Comments: Lower body gym workout with the emphasis on the 18" deadlift for Maryland's Strongest Man. Same apparatus and event that I injured my back/hip on in June. Going for redemption. I used a bench bar so that there was barely any flex in the bar. I would have liked to have used the squat bar as it is thicker but it has a bit more whip in it regardless. Made the starts really tough. Just went with straps on the first work set to get used to it for the heavier stuff. My left wrist and finger are still bothering me from last week so it gave them a rest. Top set was very tough, only went for four reps. Hopefully this will improve dramatically now that it is my focus. The same percents for overhead won't work here since I'm essentially doing double the volume on that day so I did my first set last for a few sets. I did these with no belt to work my core hard. Felt good but tough. Moved on to stiff-legged sumo pulls. I was aiming for 5lbs increase on my PR but considering how last time with these went, I thought it was a long shot. The warm-ups flew up. Lost my grip near the end and had to switch to the alternated grip to get the last rep. Guess my double overhand has found its limit for the time being. Made easy work of glute hams and ab wheel. This workout will have the addition of another lower body exercise specifically for the quads once I'm done sorting things out.


August 08, 2013 Upper Body Training

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
135x5
165x5
190x3
220x1
250x5
285x3
315x5

Close Grip Axle Incline Bench Presses
152x3
182x3
212x8
222x8
232x8

Chest Supported Rows
315x12
315x12
315x12
315x12

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

IYTs
5sx12
5sx12
5sx12

30 Minutes of Stretching

Comments: Came up with this on the day of so I had to plan out the percents for the 5/3/1 on bench at the gym. The good bench was being used as a resting spot for that one Olympic lifter that keeps hogging up a large section of the gym so I did benching upstairs. Weights really sucked when I unracked them but mostly because my wrist hurt. Never really tried to rep out with 315lbs before. I told myself I needed to get more than four. Five was ugly but it went. Next was incline with the axle. I haven't tried to do reps with this before, only maxed on it once. These were just awful, so hard to lockout the reps. Pretty much rested paused to get the reps for the last set. Lesson learned, these are tougher than regular incline work. Moved on to rows and still as tough as ever but I got the reps and moved on to triceps. Stronger than last time but boy did it suck to clean the weight with my crappy wrist. Finished up with upper back and shoulder stuff and stretching.

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Old 08-10-2013, 05:41 PM   #524
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August 10, 2013 Event Training Deload

Dynamic Warm-ups

Farmer's Walk (15" Pick)
135x50'
135x50'
170x50'
170x50'
205x50'
205x50'

Leg Raises/Alternating Supermans
1'sx(15/15)/1'sx(15/15)
1'sx(15/15)/1'sx(15/15)
1'sx(15/15)/1'sx(15/15)
1'sx(15/15)/1'sx(15/15)

30 Minutes of Stretching

Comments: Start of the deload. Late in the day to do this. Really humid out so I was quite sweaty. I was going to use my Fat Gripz Extremes on the handles but they were too big, making the handles about 3.5" thick and impossible to do as normal grip on farmer's walk. Elected to just double the volume instead. Been a while since I've done moving events and even longer since I've done farmer's. It should come back quick. Finished up with stuff for lower abs, hips and lower back followed by stretching.
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Old 08-14-2013, 10:07 PM   #525
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Almost done with the deload week. Been taking it easy and having my younger sister test her maxes so that she can see how much she has improved since she started in March this year. Overhead is up 40lbs and deadlift is up 65lbs. Going to have her test bench and squat as well so that she has a better idea of what numbers she needs to base her training off of during her off season at school.

August 12, 2013 Overhead Event Day Deload

Dynamic Warm-ups

Circus Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
75x5 R
75x5 L
90x5 R
90x5 L
110x5 R
110x5 L

12" Log Jerks
90x3
120x3
150x8
150x8
150x8

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

30 Minutes of Stretching

Comments: Easy stuff but got a good sweat going on circus dumbbell work. Did the reps all non stop between sides and did them all hang clean style. Hard to take the log jerk weights seriously when they are this light and easy to even strict press. Trying to get used to doing them as I've seen Jenkins do them to help overload the lift. Finished up with bands and stretching.

August 13, 2013 Lower Body Training Deload

Dynamic Warm-ups

9" Block Pulls
135x5
195x5
255x5
315x5
380x5
255x8
255x8
255x8

21" Front Box Squats
105x3
155x3
205x8
205x8
205x8

Modified 45 Degree Back Raises
LBx8
LBx8
LBx8

Ab Wheel
bwx15
bwx15
bwx15
bwx15

28 Minutes of Stretching

Comments: Little interesting for this workout. Max Fitness was closed this week so I had to do this workout at the Y. Used bumper plates to make my blocks for pulling and it worked surprisingly well. Even though this is a deload week, I did the down sets as well to keep myself used to increased deadlift volume. I'm debating between using the 5/3/1 or going with a more aggressive Ort/Mag cycle. My compromise to add in quad work was to do the high box front box squats. Knees were achy as hell on first set and back didn't like the first work set. Got better as the sets went on though. No place to do ghrs so I modified a back extension to be similar enough. Did more work on ab wheel and I'm going to try and keep that output from now on.
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Old 08-18-2013, 01:47 PM   #526
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Late in posting this up. Back and hips feeling like crap the past two days. Almost dreading doing heavy moving events at this time. Planning for trianing may not be as easy as I thought it would as I can't control my access to equipment besides my own. Could be a big issue leading up to this contest. Also concerned that it still hasn't popped up on the NAS site yet. Still thinking.

August 15, 2013 Upper Body Training Deload

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x5
75x5
105x5
135x5
165x5
200x5

Axle Strict Presses
72x3
102x3
132x8
132x8
132x8

Chest Supported Rows
190x12
190x12
190x12
190x12

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

IYTs
5sx12
5sx12
5sx12

26 Minutes of Stretching

Comments: Went well. Biggest thing was just making sure my left wrist didn't give me fits. Still bothering me from helping out at the contest two weeks ago. Not much to really report as it went fast. Switched to strict pressing rather than incline as the bench was in use and I didn't really want to weight around. Rows were easy and I added some weight to triceps as it was easier just throwing on two 35lbs plates rather than deal with change. Finished up with stretching and burritos.
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Old 08-19-2013, 02:30 PM   #527
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Nice work! Take care of that wrist. Excellent progress by your sister! Hope that meet works out. I didn't find out until after I moved away that Maryland even had a strongest man contest!

Good luck, and tell those guys to quit hogging the bench!!
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Old 08-19-2013, 09:21 PM   #528
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Nice work! Take care of that wrist. Excellent progress by your sister! Hope that meet works out. I didn't find out until after I moved away that Maryland even had a strongest man contest!

Good luck, and tell those guys to quit hogging the bench!!
Thanks. I think the only lift she wasn't as pleased with was bench as it only went up 20lbs. Squat went up 50lbs. She wants to be adding 50lbs to her lifts by next year. Going to be tough.

Only issue with the show is that if it is not sanctioned, there isn't really any point in doing it.

I think I'm going back to floor presses. Can't really hog up the floor.
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Old 08-24-2013, 12:41 PM   #529
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Been busy with work, lifting and school. Event day is going to be tomorrow.

August 19, 2013 Overhead Event Day

Dynamic Warm-ups

Circus Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
80x3 R
80x3 L
110x3 R
110x3 L
137x4 R
137x4 L
137x4 R
137x4 L
137x4 R
137x4 L
137x4 R
137x4 L
157x2 R
157x2 L
157x2 R
157x2 L

Band Triceps Pressdowns/Face Pulls
LBx25/LBx25
LBx25/LBx25
LBx25/LBx25
LBx25/LBx25

28 Minutes of Stretching

Comments: Back from deload, trying something new for the dumbbell. Using the Ort/Mag schema for it, minus the down set at the end. Already doing double the volume having to do it for each side. Light week of this as the next week will be the same except I will go for 90% double instead of two at 80%. More sets and get me used to moving the weight faster. Get some good volume in. Definitely noticed that the first set was the slowest and ugliest of them and got better as the sets went on. Considering the contest will be last man standing with starting weight of 120lbs, going up by 10lbs, this could work to my advantage coming in early. That was it for overhead and went on to band work. Increased the band tension considerably from two minis to a light band. Couldnt do these nonstop. I tried filming it but I looked like such a spaz doing them that I thought it would be fine just to put up the circus dumbbell.


August 20, 2013 Lower Body Training

Dynamic Warm-ups

9" Block Pulls
135x5
225x5
315x3
405x3
Added Straps
495x4
495x4
495x4
495x4
565x2
565x2
495x10

21" Front Box Squats
200x3
250x3
280x8
300x8
320x8

Glute Ham Raises
LBx3
LB+30x8
LB+30x8
LB+30x8

Ab Wheel
bwx15
bwx15
bwx15
bwx15

28 Minutes of Stretching

Comments: Again, using the Ort/Mag schema for block pulls. Couldnt use the bench bar because my work with it last time put a slight bend it in apparently. I decided to use the crappiest bar that is bent to hell for pulls. Felt a bit tougher than the dumbbell percentage wise, probably because Im basing it off a predicted max as opposed to actual max like the dumbbell (for my stronger side that is). The only time it felt hard was the first set with 495lbs and the last set with 565lbs. It will be interesting to see how things go with aiming for 90% next week. Down set was easy, stopped when I felt my form was going downhill. I will go at it hard next week when it matters. Used the squat bar for front box squats. I used less weight than I expected but I was figuring in what I could do fresh after doing just speed box squats. The plan was to do these without a hard belt to work on my core stability as well as legs. Close to a max effort on the last set. Finished up with glute hams and ab wheel.


August 22, 2013 Upper Body Training

Dynamic Warm-ups

Axle Strict Presses
75x5
105x5
135x5
165x5
190x5
215x7
165x8
165x8
165x8

Swiss Bar Floor Presses w/ Chains (+66lbs)
145x3
175x3
205x3
225x3
245x8

Chest Supported Rows
320x12
320x12
320x12
320x12

EZ Curl Bar Overhead Extensions (seated)
145x12
145x12
145x10

IYTs
5sx12
5sx12
5sx12

29 Minutes of Stretching

Comments: I know I did bench last time but I figured it was for the best to keep hitting the overhead strict style with floor pressing to assist. Using 5/3/1 for this as it is not something that needs to be for a max like the dumbbell and pull for the upcoming contest. Warm-ups felt good. Cut it one shy of max effort. Did the down sets with no hard belt to work on core stability some more. For the floor press, I tried using my Fat Gripz Extremes but my wrists and thumbs adamantly disagreed with that. Used a bit less than planned but never done chain floor press so Ill take it as a learning experience. Probably had the original weight in me but not enough to add 20lbs for the next jump. Rows felt better than last time so happy about that. Man were triceps tough after all the pressing. Nothing left in me by the last set.

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Old 08-25-2013, 06:08 PM   #530
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August 25, 2013 Event Training

Dynamic Warm-ups

Yoke
340x50'
430x50'
550x50' in 8.60 seconds
630x50' in 9.67 seconds
710x50' in 11.14 seconds

18" Pick Farmer's Walk
140x50'
180x50'
230x50' in 8.47 seconds
260x50' in 9.56 seconds
295x50' in 10.01 seconds

Car Deadlift Frame Hold

90(p)+550(f)x1
180(p)+550(f)x1
320(p)+550(f)x1
320(p)+710(f)x1 for 36.88 seconds

29 Minutes of Stretching

Comments: First real event training since the injury in June. I had wanted to do something last weekend but just didn't work out. Initial plan was to run yoke and farmer's as a medley but it was too much of a hassle to get everything set and to acquire enough plates to do it. Taking way too long so that idea was scrapped and I did them separately. Yoke went well for not doing it since early May. Using the 5/3/1 thing I did right before that Pro/Am (only did one session but it was good). Working on being fast and keeping track of time PR's. Stumbled a bit on my second working set run but recovered nicely. I know I can do better than 11 seconds with 710lbs. I survived with just sore knees so on to farmer's walk. A few mistakes here in that I assumed the handles were 45lbs but they were actually 50lbs. I also just used more weight than what I had put down as it was easier to just throw on two 45lbers a side and get on with it. Same thing as yoke in that I'm doing 5/3/1 for it and keeping track of time PR's. Foot slipped on some gravel on my last set, was worried I was going to face plant haha. The next thing I had planned was stones but they had the car deadlift out so I did that instead. I'm good at stones and arm-over-arm so I'm not going to be hitting those every week, more like once month. Took some testing to find a good weight as my big worry is not being able to break the weight off the ground. I at least found a starting point for this. Weird doing this without straps. Could be a good event for me if I can lift it haha.

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