Adventure Time!

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Thing		...	27-12-2010 @ 16:09
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	dedication craig, chritmas day training

Craig_Pfisterer		...	27-12-2010 @ 16:33
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	Thing said:dedication craig, chritmas day training I'm always thinking about training. If I didn't train that day, I would have been bored.

Craig_Pfisterer		...	28-12-2010 @ 13:40
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	December 27, 2010 Walking – 32 minutes Comments: Walking day. I love this cold, night air. Definitely lets me clear my head. I'll be lifting the next two days, then a day off, event training in Reston, VA, another day off and then I should be back on schedule. I tallied up my PR's for the year and had 555 which I think is over 100 more than last year. So $138.75 to Action Against Hunger. I got such big plans for this coming year.

ALWEBB72		...	28-12-2010 @ 20:30
Is wasting away !!! will be down to 30 stone soon Member 1649, 2160 posts SQ 290, BP 235, DL 325 850.0 kgs @ 110kgs UnEq	what are your big plans for the coming year then mate??

Craig_Pfisterer		...	28-12-2010 @ 20:42
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	ALWEBB72 said:what are your big plans for the coming year then mate?? Well, I'm looking to take part in my first Plat Plus or Nationals (chance to win a pro card) this coming year. I'm also planning on loading my 229kgs atlas stone.

General_ill		...	28-12-2010 @ 21:00
3rd place Europes strongest man 2016 U90kg Member 1239, 13275 posts SQ 280, BP 155, DL 310 745.0 kgs @ 89kgs UnEq	Craig_Pfisterer said: . Top work mate gonna try these they look much more fun than the Womb Crushers

Craig_Pfisterer		...	28-12-2010 @ 21:14
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	Post Edited: 28.12.2010 @ 21:14 PM by Craig_Pfisterer General_ill said: Top work mate gonna try these they look much more fun than the Womb Crushers Yeah, they are a good exercise as they teach you to push your head through and stay balanced. It takes a certain degree of flexibility and balance to pull it off but it's worth the effort. Other variations of this I've done with a barbell and thick bar from chains and a log off of pins. I'm going to be trying out my Swiss bar (neutral grip) with the straps next time. And yes, certainly more fun than the hip thrusts haha.


Craig_Pfisterer		...	29-12-2010 @ 15:21
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	December 28, 2010 - ME LB Dynamic Warm-ups 11" Rack Deadlifts 61x5 84x3 102x3 125x3 143x3 165.5x1 184x1 206x1 224.5x1 PR+9kgs Add Straps 247x1 PR+31.5kgs 265x1 PR+50kgs 276.5x1 PR+61kgs 245x4 PR+38.5kgs & 2 reps Wide Stance Zercher Harness Rack Lifts 129x3 147.5x3 170x3 170x3 188x3 211x3 PR+4.5kgs Strict Reverse Hyperextensions 63.5x12 PR+22.6kgs 63.5x12 63.5x12 37 Minutes of Stretching Comments: Felt like crap but had a fantastic workout. The middle of my back on the left side has been bothering me (always happens after heavy yoke) so any below the knee pulling made it hurt like a sumb**ch. Well, I couldn't have that as it was my deadlift workout at Max Fitness. The first lift was one I haven't done in forever and by that I mean it's been at least 4 years. Rack pulls with the plates 2" off the ground. The main power rack was in use (has more holes for pin heights) and had to use the other rack that has 3" spacing for the pins. Since the lowest setting was 13", I had to use two foam mats to make it 11". In hindsight, a great idea. Back hurt but I pushed through it. Really happy to do 224.5kgs double overhand as this is the rack bar that is permentantly bent. It was also a 9kgs PR on this lift in general. So I deviated from my plan of adding just 13.6kgs and went with 22.6kgs and strapped up. I forgot to put on my belt for this one but it went up with little issue. 31.5kgs PR. I can do more. Add 18kgs more and this time use a belt stupid. A bit tough to start but a clean lift. 55kgs PR. I can still do more. Added 11.3kgs and gave it hell. Came up slow and lockout was tough (more on that later) but I got it. 61kgs PR. I then did my down set with 245kgs and got four reps. 2011 will be the year my deadlift doesn't suck (as much). The lockouts were bit tough as this bar is bent and doesn't roll on the thighs like a normal bar so it was getting stuck on my thighs. Essentially, I was pulling with a Buffalo Bar (that's what the other guys use it for when not doing rack pulls) off of squishy mats. Very pleased with that as this lift was around 25lbs less than my pull from the floor when I used to do them. Moved on to zercher harness lifts with a wide stance. The last time I did them, I started from the top and brought it to pins set to 15" but this time I was starting from the pins and they were set to 13". First rep with 129kgs felt awful but the second rep was good and the third rep went up like nothing. I wasn't paying much attention when lifting because I did 170kgs for two sets and didn't notice until I got home and uploaded the videos. Totally spaced on it. It would be as if I had a candy bar, said I'd eat the candy bar, then ate it but then forget I had just eaten it, announce again I was going to eat it, again, bite my hand and wonder who stole my candy bar. The next two sets weren't too bad and I was contemplating doing 229kgs but figured it would be best to shut it down and save it for another day. It's not a race and I have a brutal event training day coming up this week a day earlier than I usually do. My original plan with reverse hypers was just to do 45.4kgs but my lazy strength said just go plate and a quarter a side so I did 63.5kgs. I'm quite pleased with that big of an increase on strict reverse hypers. These sets were tough so obviously I'll be making smaller jumps. Went home to stretch.

richards9876		...	29-12-2010 @ 15:54
Still mostly bodybuilding Member 501, 10465 posts SQ 220, BP 150, DL 250 620.0 kgs @ 94kgs UnEq	Very strong looking rack deadlifts. They all looked easy enough.

Craig_Pfisterer		...	29-12-2010 @ 16:27
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	richards9876 said:Very strong looking rack deadlifts. They all looked easy enough. Thanks, they sure didn't feel easy haha.

ALWEBB72		...	29-12-2010 @ 17:07
Is wasting away !!! will be down to 30 stone soon Member 1649, 2160 posts SQ 290, BP 235, DL 325 850.0 kgs @ 110kgs UnEq	looked good next off the floor??

Craig_Pfisterer		...	29-12-2010 @ 17:30
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	ALWEBB72 said:looked good next off the floor?? It's going to be a while until regular pulls off the floor again. My rotation right now is conventional stance deadlift (floor, 6" platform, reverse band, jeff jet), banded rack pull (13" or 15" with either quaded monster minis or quaded lights), wide sumoe stance deadlift (floor, 3" platform, 3" block, either quad minis/reverse band) and then rack pulls with straight weight (11", 13", 15" or 17"). Then a squat type lift on the other weeks.

Craig_Pfisterer		...	30-12-2010 @ 15:10
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	December 29, 2010 - ME UB Dynamic Warm-ups Viking Presses w/ IW#2's dbl No Bands 18x10 32x5 45x3 Add Bands (+45kgs) 13.5x3 27x3 41x1 54.5x1 63.5x1 72.5x0 72.5x1 77x1 81.5x1 86x1 91x0 73x2 Axle Incline Rack Half Presses w/ IW#1's dbl (+43kgs) 34x3 47.5x3 61x3 75x3 88.5x3 PR+2 reps Neutral Grip Pullups bw+9x12 PR+2.3kgs bw+9x12 bw+9x12 Comments: Yesterday's workout had taken its toll on me. Back was sore and stiff from rack pulls and my abs were doing the wiggle worm and wave from the zercher harness lifts. Getting to bed late didn't help matters either. The viking press was a new setup for me. I've tried many before and they all had problems. My first setup was just plain dangerous and frustrating. The second was much better but involved moving the tiered squat rack in front of the smith machine as well as elevating it 9" off the ground. This one just involved the power rack and the one session I had done testing with it, worked. Well this was the actual run through and I had some issues. First, the gym was crowded when I started lifting so I had to be a bit of a dick to get the equipment required for the viking press ("sorry, I need both of the bars" "yes, I'm using the clips, they are actually mine"). Like most of my setups for the viking press, the biggest issue is anchoring the pivot point. See, the advantage to the smith machine was that it was wide and I could use big plates to anchor it (like I do for simulated car deadlifts) but I couldn't do that for the viking press in the power rack. This lead to a problem when I put 54.5kgs on with the bands as my 2.3kgs anchor plates came loose and the bars attacked me. I then tried 11.3kgs plates but two of them were too wide to fit. 4.5kgs plates seemed to do the trick but I also anchored 11.3kgs behind them. Also, the rack isn't bolted down so it moves a bit with the press. So yes, a long a frustrating troubleshooting session of a workout but I finally got it working (I guess). So, on to the actual workout haha. I'm doing the viking presses strict so i can work on being explosive with my shoulders and get my hips into the press (also push pressing would rattle the power rack like crazy). Not sure what the issue was with the first attempt with 72.5kgs (perhaps my abs and back were too tired from yesterdays) but I crushed it the second time. Actually surprised with how I kept going up in weight. 91kgs was just too much today, shoulders and triceps were donezo and it showed with the downset with 161lbs. Not sure what the actual weight being lifted is but it shouldn't matter too much as this is going to be the lightest band tension I use on these. As I said, this took a long time so I rushed through my sets for the axle rack stuff. I wasn't entirely sure how I had setup the incline bench so I went with the tougher setup by elevating the back 1.5". The weight felt tough but I surprisingly hit my goal. Moved on to pullups (another good one) and stretched. Going to be another late night for me.

Craig_Pfisterer		...	01-01-2011 @ 03:06
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	December 30, 2010 Walking – 31.5 minutes Comments: I felt tired and lazy and almost didn't go walking. But made myself go do something since my lower back was pretty pumped from rack deadlifts and I needed to loosen that area up for events the following day. December 31, 2010 - Events Dynamic Warm-ups Tire Flips 296x2 296x4 434x1 434x1 434x7 20" Pick Frame Carries 256xpick 338xpick 383x0 365x6'6" 340x60' Atlas Stones to 50.5" No Tacky 136x1 (20") 158.5x1 (20") 168.5x1 (20") 184.5x1 (20") PR+10kgs Add Tacky 184.5x4 (20") PR+3 reps & 2.5" Comments: Went down with Lou to train at Crossfit Reston with a bunch of other competitors, including recent pros Andy Deck and Mike Jenkins. We were all invited by Barry Perkins to train there (he has his equipment there since his training group was banned from his neighborhood for noise complaints and the Crossfit gym was kind enough to let them train there) for a pre-New Year's session. Everyone was pretty much waiting for the frame and husafelt stone to arrive but I wanted to do tire flips since there was decent weight tire. Took two flips to figure out the 434kgs tire and I did one set of as many as I could get in 75 seconds, mimicking the contest event. Happy with that and I felt good for a lot more reps. Johnny W. arrived with the frame and the husafelt stone as well as two more guys. They weren't going to load up the husafelt stone and 136kgs is just too light so I carried it out of the Hummer and the beginning and then put it in another truck when everyone was done (Jon P. was taking it home). I was leery about the frame as my lower back and hips were pretty sore still from the rack lifts and zercher stuff as well the middle of my upper back still a little dodgy. I turns out that this pick is 2" lower than I thought it was. I tried 383kgs but it wouldn't budge. Made me feel very weak, especially after seeing Jenkins sprint with 465kgs on it. Just got to keep drilling deadlifts and overhead. I'll get there some day. Dropped it down to 365kgs to try a pick. If it felt alright, I was going to try walking. Pick took a lot out of me and I stumbled 6'6" before dropping it. I then did the Battle at the Barn contest weight for 60'. Shook me around a lot. Honestly, I was a bit discouraged from doing anything else. Took me a while to get that out of my head and do some stones. I had thought there would be a 208.5kgs but there wasn't. But there was a 184.5kgs one that I had done earlier in the year. I did 136kgs to 184.5kgs for singles with no tacky. That was pretty cool. Then everyone was saying do five reps with 184.5kgs in 60 seconds. Picking it up was easy but extension and whatnot was tough today so I knew I wouldn't have much grinding strength. I got tackied up and gave the challenge a go. Stone was easy but my hips were just too fatigued and I couldn't get a fifth rep off my lap. Still very happy with how that went. Cleaned up and ate chicken at Barry's house and then got back on the road home.

EDCLARKE		...	01-01-2011 @ 09:45
not particularly well educated Member 85, 10991 posts SQ 170, BP 130, DL 260 560.0 kgs @ 90kgs UnEq	very impressive stone lifting

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