"I'm feeling skinny Tony!"

[Craig Pfisterer]

December 21, 2010 - ME LB

Dynamic Warm-ups

13.5" Box Squats w/ IW#1's dbl
No Bands
45x10
95x5
135x5
Add Bands (+130lbs)
55x5
95x3
145x3
185x3
225x1
265x1
295x1
325x1
355x1
380x1
405x0
330x4

Suspended Safety Squat Bar Goodmornings
215x3
255x3
305x3
345x3

45-degree Safety Squat Bar Hyperextensions
210x12 PR+5lbs
210x9
210x6

35 Minutes of Stretching

Comments: Ok lifting. Could have been better. On the box squats, I hit 5lbs over my goal weight I projected for the day but I really would have liked to hit 4 plates. Stalled on that lift halfway which is where I usually get stuck. Fought for a good while but not to be. Strap suspended ssb gm's were an eye opener for me. The past few workouts I've used the csb and I thought it was just the bar that was making it tough but it turns out that taking them off the straps is tougher than off the rack pins for me. The first lift with 345lbs wanted to murder me and all that I hold dear. That kind of brings me to another point. It appears that I'm not going to be getting the most out of this lift since the following reps are much, much easier than the inital lift. This would be fine for singles. So I'm planning on doing gms starting from the top of the lift and going down to the straps instead. Still need to do some thinking in regards to that. Then did back extensions. By this point, I was sweating profusely and my abs were cramping. Got 12 on the first set but lost reps on the each set after that. Went home and stretched.

[Craig Pfisterer]

December 22, 2010

Walking – 35 minutes

Comments: Not frigid cold out but pleasant enough. Thinking about upcoming contests. Definitely needed a day off to decompress.

[Craig Pfisterer]

December 23, 2010 - ME UB

Dynamic Warm-ups

Rack Suspended Swiss Bar Bench Presses w/ IW#2's dbl
No Bands
45x10
95x5
135x3
165x3
195x3
Add Bands (+170lbs)
55x3
85x1
115x1
135x1
155x1
175x1
195x1
205x0
160x3

Suspended Axle Z Presses
105x3
125x3
145x3
165x3
185x3
205x3 PR+20lbs

One Arm Dumbbell Rows (straps)
150x12/12 PR+5lbs
150x12/12
150x12/12

36 Minutes of Stretching

Comments: Felt better, getting some decent sleep and a small punchbowl worth of food did the trick. Triceps were twitching the whole time. Did 40lbs over my goal for the day so that is good. Would have liked 205lbs but there will be a next time. Really had to fight for all the reps with 160lbs. Moved on to Zydrunas presses. Quite pleased to see that my shoulder strength is on the up and up. Finished up with heavy db rows.




December 24, 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
145x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2

Safety Squat Bar Lunges
185x5/5
215x5/5
245x5/5
275x5/5 PR+5lbs

Weight Swings
160x12 PR+2.5lbs
162.5x12 PR+5lbs
165x12 PR+7.5lbs

36 Minutes of Stretching

Comments: Filled with anger today as I woke up with a stiff lower back and I had to move quickly to get a workout in today as the gym was closing at 4. Didn't help matters that both squat racks were being used when I got there and my stuff was locked in the closest. Luckily, things worked out and I calmed down. The heat was on full blast so I was a sweaty mess for the workout. Squats went well despite doing heavy box squats against band tension earlier this week. Actually did all my working sets in under six minutes so definitely good pace. Lunges were a bit off at the start but my knees woke up and I made them deep for the last three sets. Weight swings were nice and easy so I upped the weight on each set. Went home to stretch. May train tomorrow but not sure yet.

[Craig Pfisterer]

December 25, 2010 - Events

Dynamic Warm-ups

Yoke
215x30'
305x30'
395x30'
485x30'
575x30'
665x30'
755x30'
845x30' (1 drop)
935x50' (3 drops) PR+10lbs beltless

14" Pick Farmer's Deadlifts
218x5
268x5
308x2

55 Gallon Oil Drum Bear Hug Carries
81x25'/131x25'/181x25'/231x0
81x25'/131x25'/181x50'
231x52'
81x25'/131x25'/181x25'/231x25'

Comments: I was not sure if I was going to train today but I did so it was a bit of a late start. I started with yoke and figured I'd just go 30' with it and just go up in plate jumps. After 755lbs, realized I was still going beltless so I keep going with that. 845lbs wasn't bad but I got off balance and dropped the yoke but picked it up with little hesitation and finished. The next jump would be 935lbs. I noticed it would be 10lbs over my beltless PR if I did 50 with it so I planned on doing that. I got 30' with one drop and knew I could get the rest of the distance. On farmer's picks, I decided to stay beltless and use my squishy shoes so the picks would be even tougher. I did this because next week I'll have access to a frame for carrying. I also have trouble finding plates to fit on the one end of my farmer's implements. Left side of my upperback didn't like these at all when I put them down. No problem with picking them up which was weird. Only got two with 308lbs but that still good considering the low pick, no belt and awful deadlifting shoes. Then I setup a fun medley that I thought would be easy. I got my 55 gallon oil drum out and four 50lbs sandbags. I set a sandbag at every 25'. The idea was to carry it in a bearhug style. I reconsidered the ease of this medley when I got to 181lbs and my grip was slipping. I could not get 231lbs off the ground. Talk about embarrassing haha. I did it again without the fourth sandbag but took 181lbs for 50'. Then I figured I'd give 231lbs another try. I dug deep and got it up and made it 52' (it was dark and I couldn't really make out the lines). So I setup the original medley again. First three were easy but then it was a real struggle to get 231lbs up and going. Manged to get that. Nice workout. Will have to wait and see about tomorrow as a big snow storm is coming.

[Craig Pfisterer]

December 26, 2010 - DE UB

Dynamic Warm-ups

12″ Log Push Presses w/ IW#2’s & #1's clinched
No Bands
90x5
90x5
130x2
Add Bands (+55lbs)
105x2
Add Bands (+100lbs)
90x2
120x2
Add Bands (+155lbs)
95x2
95x2
95x2
95x2
95x2
95x2
95x2
95x2

Double Overhand Axle Power surgs
235x3
275x3
315x3
355x3
395x3 PR+10lbs

Seated Rope Cable Face Pulls
120x12 PR+10lbs
120x12
120x12

37 Minutes of Stretching

Comments: I woke up around noon and started laughing when I looked outside. Not a single speck of snow. Everyone else I knew had been hit with snow except for me. I went over to the gym to pick up the Swiss bar and took it to Max Fitness. A friend wanted to try it out and I'll be picking it back up on Tuesday when I lift there. Sounds like they are doing alright over there as they just got a new ssb and will be getting a new ghr soon for cheap (around $200). Might add that back in but I think reverse hypers are better for me. Went over to workout a little later and got things set up. Speed pressing is starting all over again with a new band tension setup. Did my working sets in under 5 minutes so good pace. Double overhand axle power shrugs were pretty good. Went with lazy strength and added 5lbs to my working sets rather than use the smaller plate combo. 395lbs was tough. First rep was just so-so, second one I lost my grip after the shrug but the last rep was picture perfect. I filmed these since a friend was curious as to how I did them. Finished up with face pulls, which felt light and strong, and then stretching. Maybe the snow storm will come tonight for me?

[Craig Pfisterer]

March 24, 2013 – Heavy Press Day

Dynamic Warm-ups

Swiss Bar Strict Presses
45x10
75x5
105x3
135x3
160x3
185x1
205x1
220x1
235x1
250x1
265x0

Close Grip Axle Floor Presses
160x3
210x3
250x8
270x8
290x8
300x8

Incline Chest Supported Dumbbell Rows
110’sx12
110’sx12
110’sx12
110’sx12

Dumbbell Overhead Extensions (seated)
110x12
110x10
110x10

IYT’s
5’sx12
5’sx12
5’sx12

28 Minutes of Stretching

Comments: Started out rough. Really, I knew that the strict pressing would suck so I picked the variation that I knew would hurt my pride less. Still pissed me off but it gives me a start. Went on to floor pressing. No stress on the back with these. Plan was just a good set of eight and I accomplished that and then some so that was a success. Lots of rows for the back muscles. Last minute threw in more triceps work. First set felt good but then I saw on the video that it wasn't as deep as I thought it was. Rectified this for the over sets. Lots of work put in today. Hopefully this is the way to go for me.

Heavy Press Day - 03/24/2013 - YouTube

Heavy Press Day - 03/24/2013 - YouTube

Legs really sore now. Did foam rolling after stretching at home, did some more when I woke up this morning and will probably do it again tonight. Stairs and sitting down have been my nemesis all day haha.

March 25, 2013 – Speed Squat Day

Dynamic Warm-ups

Squats
45x10
95x5
135x5
185x3
225x3
265x1
305x3
305x3
305x3
305x3
305x3
305x3
305x3
305x3

Reverse Band Squats w/AB's (-125lbs)
355x2
410x2

Front Squats
95x3
145x3
195x3
245x5
255x5
265x5
275x5
290x5

Barbell Hip Thrusts
335x12
335x12
335x12
335x12

Band Leg Curls
Smalls+Minisx12
Smalls+Minisx12
Smalls+Minisx12

Kettlebell Swings
44x20
44x20
44x20

25 Minutes of Stretching

Comments: Lifted at the new crossfit place. Small little area for just the biggins to lift. Lots of deep squatting today. I had put down for 10x2 but I was stupid and did 8x3. Close enough I guess haha. I felt immediate soreness in my quads about halfway through those sets so I knew I was in for a long night. Taking the squats as deep as I can. Reverse bands weren't meant to be hard, just more fast lifting with more weight. First set was easy, second felt like I actually had stuff on my back. Legs were twitching by this point but still had more punishment. Plan on paper was 5x5 on front squats with 245lbs. That was too easy (I rarely feel awesome on these) so I kept adding 10lbs each set. Last set of five would tie my best set of five (haven't tried for more than 3 reps for a while) so I just put on the cookies on top of it just to make me happy. Still solid, felt good for more. Next time. Took a bit of time to set up the hip thrusts. Haven't done them in a long while and I never really did them for higher reps. Pain was immediate on the hips but I got used to it. Hamstrings really hate these after a while. Fatigue gets to them haha. Did some leg kurls with bands (legs and hips were just dead) and then did some kettlebell swings before calling it a night.

Speed Squat Day - 03/25/2013 - YouTube

Speed Squat Day - 03/25/2013 - YouTube

March 27, 2013 – Overhead Event Day

Dynamic Warm-ups

Bigg Dogg Strongg Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
80x5 R
80x5 R
110x5 R
110x5 L
132x5 R
132x5 L
152x5 R
152x5 L

One Arm Overhead Axle Supports
72x3 R
72x3 L
122x3 R
122x3 L
172x3 R
172x3 L
192x3 R
192x3 L
212x1 R
212x1 L
222x1 R
222x1 L
232x1 R
232x1 L

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

Comments: Kind of an experiment day. Two overhead pressing day; one for general strength while the other is event specific and treated like an event day. Goal of this day is to get my dumbbell press up to snuff. Using a 5/3/1 protocol for now so I can get some rep work in and work up in weight. Basing the percents off of my actual max from last year before Nats. Forgot my collars so I was worried about the top set weights being a mess. Not bad on the dumbbell work besides and issue with my right hand. Dumbbell keeps trying to roll out of my hand and it feels like my thumb is going to tear off. Disrupted my last set and I had to rechalk my hand. Going to try some different positions for that side next time and see if that lessens the torque. Already decided to just use the left arm at the Pro-Am but I want to keep balanced. Tried out some overhead supports with the axle with one hand. I put a squat pad on it as well to make the bar diameter similar to the circus bell. Incredibly awkward with just the axle but I'm a fast learner. Hoping this well help with the balance issue. Surprisingly exhausting even with low reps. Had goal in mind for a single and hit that. Finished up with some high rep band stuff to get blood into the upper back and triceps.

Overhead Event Day - 03/27/2013 - YouTube

Overhead Event Day - 03/27/2013 - YouTube

[Craig Pfisterer]

March 29, 2013 – Rep Deadlift Day

Dynamic Warm-ups

Deadlifts
135x5
225x5
275x3
315x3
365x1
410x1
Added Straps
460x12

15" Rack Pulls w/MMB’s quad (+280lbs)
Added Straps
135x3
185x3
225x3
275x3
315x3
315x3
315x3
315x3
315x3

Glute Ham Raises
bw+25x12
bw+25x11
bw+25x8
bw+25x8

Pulldown Abs
140x12
140x12
140x12

Reverse Hyperextensions
90x20
90x20
90x20

31 Minutes of Stretching

Comments: Was meaning to do this workout Thursday night to give me rest before event training. Forgot that the one gym was closed Thursday and I practically fell asleep when I got home from work so Friday had to be the day haha. Quads still sore mind you but not going to be making this too unbearable. Changing the pulling style, I'm setting my grip so that my form with and without straps is the same. No straps I can do grip and rip but obviously can't with straps. I know my grip is strong but I don't want to mess with alternated grip right now. Rep set felt good, felt pretty light. I was aiming for 10 but that was way too easy to end on so I did two more with some deep breathes between. I feel I could have done two more if I had to and maybe hitch a third rep. I don't want to get ugly; leaving reps in the tank. Moved from deadlifts to rack pulls. Been a while since I've done banded rack pulls and they sucked just as much as I thought they would. Quite painful for my upper back. Planned weight had been 275lbs but I felt that I was strong man and need 3 plates. Quite tough but got the reps and sets in for it. I think my hamstrings were in a state of shock by the time I got the glute hams. Didn't feel them until I sat down between sets haha. Ugly reps and couldn't do 4x12 like I had hoped but I can keep working at it. Abs were good too and I upped the weight on the reverse hypers. 90lbs doesn't feel any different than 50lbs to tell the truth.

Rep Deadlift Day - 03/29/2013 - YouTube

Rep Deadlift Day - 03/29/2013 - YouTube

March 30, 2013 – Event Training

Dynamic Warm-ups

Yoke (drops at 50')
250x100'
430x100'
610x50'
680xpick
750xpick
750x157'4"

Atlas Stone Loads to 60"
250x3
290x3
415x1

Atlas Stone Carry and Loads to 52"
250x30'
290x30' (2 roll-ups and 1 load)

Comments: I didn't want to wake up early today but I had to if I wanted to get in breakfast in me before doing events. Drove out with my younger sister to IronMill as I wanted to do yoke and stones and she wants to do a contest. I didn't have her do much strongman stuff, just finding good working maxes for her workout program. Back was quite dead from rack pulling. Yoke just felt awful on my back so I was leery of how it would go. Even as I got ready for the work set, the thing still felt stupid heavy. Just awful doing this on yoke haha. Took a bit of down time to cool off from yoke and get ready for stones. Only have light stones and then one heavy stone. Using the platform, my choices were 49" or 60". I went with 60". Felt slow and stiff on the light stones so I wasn't really keen on going for the heaviest one but I did. A little slow but got it up pretty good. Just did it for a single. I didn't want to do that little of volume on stones so I decided to practice stone carries with the lighter stones for the Pro/Am. Haven't tried this in like two years when I first did it at a contest. Surprisingly easy. Lou told me to do some roll-ups on my second go since the load was so easy for me. Still really easy. Going to have to try it on heavier stones but felt good.

Event Training - 03/30/2013 - YouTube

Event Training - 03/30/2013 - YouTube

[Craig Pfisterer]

As I was heading over to the gym to workout, I got the thought of changing it a bit. My plan had been to do strict pressing as my exercise of choice on this day but I thought that incline may be a better choice. My incline and strict press are about the same and the incline will save my back for events, squats and deadlifts. I'm still doing an overhead press day that is event specific so I'd think I'm alright.

April 01, 2013 – Rep Press Day

Dynamic Warm-ups

Close Grip Incline Barbell Bench Presses
45x10
75x5
105x3
135x3
155x1
175x1
195x1
215x13

Close Barbell Bench Presses w/ SlingShot
225x3
275x3
315x3
365x3
365x3
365x3
365x3
365x3

Incline Chest Supported Dumbbell Rows
120’sx12
120’sx12
120’sx10
120’sx8

Dumbbell Overhead Extensions (seated)
120x12
120x12
120x10

IYT’s
5’sx12
5’sx12
5’sx12

32 Minutes of Stretching

Comments: Felt like I put good work in today. Incline was flying up (but then again, it usually does). Probably would have been smart to stop at 12 but I had some stupid idea before the set even started to aim for 13 so I did. Moved on to benching with a SlingShot. Haven't done them in a while and it felt odd at first but then more like an old friend as I got up in weight. Not at my strongest as far as top end strength but a good place all the same. Upped the weight considerable for rows and extensions. I meant to on rows but it was a mistake for extensions. Going to be staying with these weights until I can get all 12's. Finished up the workout and did a surprising amount of stretching.

Rep Press Day - 04/01/2013 - YouTube

Rep Press Day - 04/01/2013 - YouTube

[Craig Pfisterer]

April 02, 2013 – Heavy Squat Day

Dynamic Warm-ups

Safety Squat Bar Squats
85x5
135x5
175x3
225x3
265x3
315x1
355x1
385x1
415x1
445x1

Cambered Squat Bar Zercher Squats
85x3
175x1
265x1
315x8
335x8
355x8
375x8

Barbell Hip Thrusts
350x12
350x12
350x12
350x12

Band Leg Curls
Smalls+Monster Minisx12
Smalls+Monster Minisx12
Smalls+Monster Minisx12

Kettlebell Swings
44x20
44x20
44x20

36 Minutes of Stretching

Comments: Kind of knew what to expect this time. Original plan had been to do stuff with just a barbell but I decided I'd go for a max on the ssb. Haven't really used it for deep squats in a while with any appreciable weight. Still aimed for a PR. Legs felt strong, back had to fight for it. I feel I had a little bit more in me but didn't want to over do it. Next up was zercher squats. Also supposed to be barbell stuff but I figured I'd try it out with the cambered squat bar. Lucky that the plates touched the ground at the bottom of the lift. First set felt awful in how tough it was but I kept pushing and adding weight each set. Probably had more for that too but already enough sets to get good work in. Went up a little on hip thrusts because I wasn't sure how fatigue would factor in to it compared to last time and the lifts I need before hand. No issues and quite easy. Finished up with band leg curls and kettlebell swings. Did a ton of stretching when I got home.

Heavy Squat Day - 04/02/2013 - YouTube

Heavy Squat Day - 04/02/2013 - YouTube

[Bodybygamma]

Beaches - Wind Beneath My Wings - YouTube

Beaches - Wind Beneath My Wings - YouTube