"I'm feeling skinny Tony!"

[BendtheBar]

You know when I first read it I thought it said "overhead shrugs".

[Craig Pfisterer]

December 15, 2010 - ME LB

Dynamic Warm-ups

3" Platform Wide Stance Sumo Stiff-legged Deadlifts
135x5
185x3
225x3
275x3
315x3
365x3
405x1
455x1
495x1
Add Straps
525x1 PR+10lbs
545x1 PR+30lbs
495x4 PR+1 rep

Zercher Harness Rack Lifts w/ Light Bands dbl (+170lbs)
45x3
95x3
135x3
185x3
225x3
275x3
315x3
365x3

Strict Reverse Hyperextensions
50x12
70x12
90x12

28 Minutes of Stretching

Comments: A mixed bag of a day. Trained at Max Fitness. As I have mentioned before, a long time member that lifted there and had brought in tons of equipment left unexpectedly last Sunday, taking there stuff with them with no advanced notice. Now I had known they had taken most of the chains and the ssb that they had made. But I didn't realize how what else they owned that they took with them. They took all the rubber mats, the 6" deadlift platform, the squat box and the glute ham raise machine. So kind of a dick move, especially when quite a few guys are halfway through a meet prep and use that equipment. So a lot of improvisation tonight from myself and the other guys. They were using makeshift blocks and plywood and foam mats for their squat box. I didn't have any platforms for deadlifting and after a bit of troubleshooting, we made some out of plywood, mats and duct tape. That ate up a considerable amount of time. So I started doing my thing but I noticed on some of the reps, it felt like something was in "slowing down" my start. Turns out that by pushing out on the platform, I was pushing into the plates so the weight had to overcome that friction before coming off the ground. I fixed that issue for my last three sets. Good for a 30lbs PR for the single and 1 more rep with 495lbs. And this is with a wider stance to boot. Next up was a zercher harness lift. Now my plan was to do a narrow stance box squat with the harness on the high setting on the low handles but that turned out to be physically impossible. My femurs are too long and I'd have to sit completely upright (which defeats the purpose of this lift) instead of having the bar in front of my shins. Need to play around with the harness more but I was short on time and at my wits end. So I opted for a different variation which is pretty much a rack pull with band tension with the harness. I didn't check what the height was but I the bar was just above my knee cap (to mimic a video I'd seen). I didn't know the band tension until after my workout so I started very, very light (well it felt heavy just testing). Severely underestimated my strength as it only got tough at 315lbs and 365lbs. Definitely a keeper, I'll try out a straight version of this some time. With no ghr machine, I did light, strict style reverse hypers. I have only done the momentum version and felt like it did jack squat. I figure that doing them strict will get my lower back even stronger (especially with how long my legs are). So a long, late night. Went home to stretch.

[Craig Pfisterer]

December 16, 2010

Walking – 39 minutes

Comments: Just late night walking for me. The gym was closed due to a water main break. Slight twinge in my left trap, probably from power shrugs on Monday. Maybe for the best to give it a day to rest.

[Bodybygamma]

Some big WSSD's! Sucks about the change in atmosphere, just use your imagination and your creativity and you can achieve anything!!! Although I know 1st hand is it a huge pain in the ass.

[Craig Pfisterer]

What does WSSD mean?

[Bodybygamma]

Originally Posted by Craig Pfisterer

What does WSSD mean?

Wide Sumo Stiff Deadlifts, I was pretty lazy. AWESOME STRICT PRESSES! I bow down to the king!

[Craig Pfisterer]

Thanks.

[Craig Pfisterer]

December 17, 2010 - ME UB

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
105x3
130x3
155x3
175x1
195x1
210x1
225x1
240x1 PR+10lbs
250x1 PR+20lbs
225x3

Parallel Bar Dips
bw+5x3
bw+30x3
bw+50x3
bw+75x3
bw+95x3
bw+120x3
bw+140x3 PR+5lbs

Neutral Grip Pullups
bw+15x12 PR+5lbs
bw+15x12
bw+15x12


Comments: Was not sure how today would go as I didn't know if the gym would be open at first. It was but when I got there, the power rack was being used. So I did my warm-ups but it was still in use so I started doing my sets of strict pressing. Still being used. So I sat down and just waited. About 15 minutes later, they left so I could begin my workout (waited a total of 35 minutes). So I put on my headsets to get my head right. First single was easy. I felt a little struggle with the next. A little bit more with the next so I added my belt. 225lbs wasn't terrible so I went on to 240lbs. I rushed the setup and that made for a tough lift so I spent time walking around and focusing before tackling 250lbs. Very happy to get that lift. I was little nervous for the downset with 225lbs as my best was a triple and I didn't think I'd be able to improve on that. First rep was easy, second one I missed grooved so I had to focus intensely on getting it right for the third. Got that one and tried to do the same for a fourth. My abs were pulsating. Started to move but no good. Still, it was much easier than when I last did this feat and that had been without maxing beforehand. Overhead is on the rise. Then I went on to weighted parallel bar dips. I had read about Adam Keep, a lightweight pro strongman who log presses 375lbs, doing these for assistance to his overhead pressing so I thought I'd give them a shot. I haven't done these in a while and when I last did them, I was around 30lbs lighter. I stopped doing them because they irritated something so I started really light. My form was off on the first few sets but once I got up in weight, I became quite efficient. Felt great on the triceps and didn't bother anything. Managed a small PR (technically a huge one considering the gain in bodyweight) and I hope to add to it in the coming months. Then went on to pullups. Forearms were a little fatigued but I managed to get all the reps. Only stretched out my calves today and forgot to finish stretching when I got home. I'll have to make up for that next time.

[Craig Pfisterer]

December 18, 2010 - DE LB

Dynamic Warm-ups

13.5” Safety Squat Bar Box Squats w/IW#3’s dbl
No Bands
60x10
105x2
155x2
205x2
255x2
Add Bands (+285lbs)
60x2
105x2
140x2
170x2
170x2
170x2
170x2
170x2
170x2
170x2
170x2

Barbell Hip Thrusts
345x3
415x3
485x3
555x3
625x3 PR+10lbs
700x1 PR+85lbs

Belt Squats
400x12 PR+5lbs
400x12
400x12

34 Minutes of Stretching

Comments: Slept in today so I went to the gym bit later in the afternoon. I have been wondering why my abs have been feeling "weak" these past few days and it dawned on me; the zercher lifts. Definitely going to keep those. On the first set of squats when I added the bands, my left knee started to hurt. Not good. I was worried that this was it for the workout. However, the pain went away and I was fine. Sets were actually quite easy compared to the past two workouts with this band tension. Moved on to hip thrusts from there. Felt good and easy. 625lbs felt pretty good, I felt good for at least two more reps so I thought why not try more weight. I was thinking adding another 70lbs but my friend Terry said just make it 700lbs. I had to plans to try repping the weight and just went for a single. It was a struggle but I got it. Definitely have the strength to load a +500lbs atlas stone. Then did belt squats. Very exhausting. Stretching to finish up the day.



December 19, 2010 - Events

Dynamic Warm-ups

Yoke/Sandbag Medleys
440x60'
440x60'
640x60'
640x60'
730x60'/315x60'
730x60'/315x60'

Duck Walks
300x30'
300x30'
345x30'
345x30'

Tire Flips
860x4
860+300x1
860+550x1 PR+110lbs
860+550x1
860+750x1 PR+210lbs
860x2/750x2/550x2
860x2/750x2/550x2

Keg Tosses
33x4
33x4
33x12

Comments: Early training today. Most of the guys were inside the storage unit doing pulls and overhead squats but Bill and Zack were going to do the yoke and sled drag medley for their upcoming contest. The contest distances were only 30' so we doubled them to make it interesting. I did what they did. Sled drag sucked. Hips and legs were tired from yesterday but the weights were light. Also tried out duck walks for the first time. Quite awkward and I look like a deranged orangutan when I do them. Again, pretty light and this time just the 30' for the contest. Bill and Zack then did some stone stuff and left so I was going solo from that point. I got the tires out one by one. Did the 860lbs one really easy for four, running around to the other side to flip it (how I have to train for the contest). Then propped the 300lbs tire on top of the 860lbs tire for an easy single. Took some effort to get the 550lbs tire on top of the 860lbs tire. Had issues finding a grip but found a hold and got it fairly easy. I tried to get the 750lbs tire on top of the 860lbs tire but I just couldn't get it. So I did the 860lbs+550lbs again. Then I realized I could get the 750lbs on top by getting it on top of the 550lbs then shift it on to the 860lbs tire. Took quite a bit of effort. Now I had to see if it was wasted effort by trying to flip it. Got it with little issue. Nice. Then I did some tire dropsets with the 860lbs, 750lbs and 550lbs tires. Then I did keg tosses. First two sets I did four tosses because the keg rolled on to the black top so called it there. However, on the third set, the kegs stayed on the grassy area so I just kept going. Very tiring.

[Craig Pfisterer]

December 20, 2010 - DE UB

Dynamic Warm-ups

12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
95x2
120x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2

Neutral Grip Incline Dumbbell Presses
75'sx10
85'sx10
95'sx10
105'sx9 PR+5lbs

Bent Over Rear Delt Dumbbell Raises
75'sx12
75'sx12
75'sx12

40 Minutes of Stretching

Comments: Legs were pretty darn tired so a bit apprehensive with how push pressing was going to go today as this was going to be the last day workout with this band tension so it would be the heaviest weight. I had to wait a little bit before I could use the tiered squat rack (only place I can really do log press with bands) and then got to workout. I felt I had good power off the chest but lockouts were quite tough on most reps but I got them all. Next time I'll be using a higher band tension and a different setup. Shoulders were pretty beat after the log work when I got to incline dumbbell pressing. I got 8 with the 105lbers before I lost tightness and had to drop them. I took few deep breaths and recleaned the weights and grinded out one more rep. So close to 10 but perhaps next time. Moved on to rear delts. Got them pretty easy so I can finally up the weight. Did a lot of stretching when I got home. I forgot to add the previous day that I have made some alterations to my exercise selections for the ME days. I'm going from semi-stifflegged wide sumo pulls to just wide sumo pulls so I'll be working on getting my hips under me. I've also ditched the chain benching and switched that to chain floor presses. Also dropped axle based benching (besides the incline band rack version, I love that lift). Also, there is going to most likely be a snow storm on Christmas day so I'll be snowed in so events might not happen this weekend. Not too concerned with that as I've been working hard since September and I have planned for a tough event training session the following week. Another thing is that I'm moving my lifting days around to accomdate for my new schedule as well as making a Friday event day work for next week.