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Craig_Pfisterer | Adventure Time! | 07-12-2010 @ 19:52 | |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | Post Edited: 10.12.2010 @ 14:54 PM by Craig_Pfisterer My name is Craig Pfisterer. I’m a little taller than 6'7" and I really like to lift weights. I’m a competitor in NAS strongman contests. My hope is to become a competitive professional strongman. I’m not a major competitor yet and I have a long way to go but I’m having fun. Everytime I hit a PR, I put aside 25-cents to charity (Action Against Hunger).I keep journals elsewhere but figured I start keepin one here since I've been lurking here since March. So here are my workouts from December so far: December 01, 2010 - ME LB Dynamic Warm-ups 13" Rack Deadlifts w/ Light Bands quad No Bands 61x5 84x5 102x3 125x3 143x3 165.5x3 Add Bands (+184kgs) 20.5x3 Add Straps 38.5x1 61x1 84x1 102x1 120x1 93x4 Zercher Harness Wide Stance Romanian Deadlifts 61x3 84x3 102x3 125x3 143x3 165.5x3 184x3 206x3 Glute Ham Raises bw+7x12 PR+5lbs bw+7x10 bw+7x8 34 Minutes of Stretching Comments: Definitely a learning experience workout for me. Two new lifts, rack pulls against quadded light bands and lifts with the zercher harness. The band tension with quadded lights was a trip. My original guess (as I don't have light bands to test on my own time) was that they'd provide about 156.5kgs of tension. I was way off. Even the bar wanted to jump out of my hands double overhand. I actually broke out the straps for the last rep with the bar as it was already tearing off calluses. My forearms are still pretty beat from Husafell stone work from Sunday and with heavy frame planned for this Saturday I figured why fight it. I also plan on doing my rack pulls like my stiff legged sumo lifts; double overhand until it gets hard and then bring out the straps. I have no issues holding on to deadlifts and I want to work on getting my whole back stronger as well as keep me from twisting to one side. I tend to do that with rack pulls but not with deads from the floor. Back to the workout. I didn't know how much tension was on the bands but I knew it was a lot. Hard to tell as band tension tends to feel "heavier" than straight weight. Possibly because it wants to murder me. So I knew it was more than 156.5kgs and less than 227kgs. I was kind of worried I'd go out like a punk on these. So much pressure at lockout. I managed to lockout 120kgs and it took everything to push my hips through. Immediate soreness in my upper back. I was debating for a while for the down set whether to do 88.5kgs or 102kgs (still didn't know band tension) and Chad suggested 93kgs. Ended up being perfect (both weight wise and percent wise once I tested the tension). I felt like a I was wearing an angry backpack after that one. Tension ended up being 184kgs. Next was zercher harness stuff. Never used it before but I had already planned to incorporate different exercises using it to hit weaknesses. I'm really not sure what to call these but they seemed to look a lot like wide stance romanian deadlifts but with a harness. I had it on the low setting for the lower pins (has a high pins and low pins, low pins have two heights). First few sets were awkward and then I got into a groove. I worked very hard on keeping my back arched and pushing the glutes back. I always shorten the range of motion by rounding on pulls/bar in hand lifts so this was perfect. I estimated I'd not get to far into these but I was wrong and got in a lot of working sets. 206kgs was a sonofab**ch to lockout for one, let alone three reps. I have two over variations for this harness that I'll be using but they will both be with the high setting on the lower pins which should be even tougher on the core. I have claw marks on my back from the harness haha. Decided to just go with 7kgs on ghr's even though 4.5kgs was tough last time. I fought tooth and nail for all of the reps. Obviously I'm staying at that weight for next time. I was pretty beat and went home to stretch. December 02, 2010 - ME UB Dynamic Warm-ups 12" Log Push Presses 41x5 41x5 54.5x3 68x3 81.5x3 90.5x1 100x1 109x1 115.5x1 PR+2.2kgs 122.5x1 PR+9kgs 129x0 129x1 PR+16kgs 134x0 134x0 114x4 PR+9.5kgs & 3 reps Close Grip Rack Lockouts w/ IW#2's & #1's dbl (+115.5kgs) 25x3 47.5x3 65.5x3 88.5x3 106.5x2 PR+4.5kgs Neutral Grip Pullups bw+4.5x12 bw+4.5x12 bw+4.5x12 39 Minutes of Stretching Comments: I was quite sore from the day before so I wasn't sure how I would do. I actually was contemplating switching to log strict pressing instead of push pressing due to my worries that I would do subpar. Overhead has been such a thorn in my side (as well as deadlift). I made myself do push pressing and I'm glad that I did. Big improvements on my shoulder and triceps strength. I got off balance on the first go with 129kgs so I knew I could get it in the next attempt. Almost had 134kgs the first try. Also one of the few times I've done reps (without a clean every rep) with a decent weight (I really suck at getting leg drive on log press). The fourth rep with 114kgs was just an awful grind with literally no leg drive. Granted I'm still a long way off from where I want to be on this lift but I can't be too upset with a 16kgs improvement. I think in a year I could hang in the Plat Plus shows in the overhead events if this keeps up. Always need to strive for more. Lockouts with bands were different. Unlike last time where 20.5kgs was an unwieldy thing, I was in control from the start. Could only get two with 106.5kgs but three shouldn't be an issue next time. Did pullups with a neutral grip again. While not a PR, (matches my PR) they were easy on the first set. Actually, it is a PR for this body weight as I was around 20.5ks lighter when I was doing these for reps. Did a lot of stretching and packed for my trip to Brute Strength Gym this weekend. December 04, 2010 - Events Dynamic Warm-ups Yoke 177x50' 177x50' 267.5x50' 267.5x50' 308.5x50' 349xpick 408xpick 459x50' (5 drops)(PR+39.5kgs) 22" Pick Frame Carries 227x60' 318.5x60' 364x60' Wheelbarrow/Sandbag Carry/Chain Drag Medley 512.5x60'/113.5x60'/227x60' Atlas Stones No Tacky 113.5x3 (18") to 56" Add Tacky 113.5x1 (18") to 56"/136x1 (20") to 52"/150x1 (20") to 49"/173x1 (20") to 49"/199.5x0 (21") to 40" 199.5x1 (21") to 49" (PR+9") 113.5x1 (18") to 56"/136x1 (20") to 52"/150x1 (20") to 49"/173x1 (20") to 49"/199.5x1 (21") to 40" Comments: Heaviest training day ever. I went down to Andy's place Friday night after work (about four hours) and crashed on the couch. I woke up feeling like crap but felt better after an hour or so of being awake. Drove down to Brute Stength Gym (2.5 hours more) and arrived a little late at around 12:00. First thing set up was yoke. Me and Andy were going heavy. Mark said he wasn't (totally did). Also met Dave and Luke. Andy and I both had a goal of walking with a grand. I felt crappy warming up but I felt better. This yoke is a fantastic yoke to train super heavy on as it stays very balanced. Obviously not one to exclusively train on but great for an overload or kick in the pants session. The pick with 900lbs beltless felt super easy. Mark did 459kgs first with no drops. Sick. Andy went next and made it look agonizing with multiple drops and a bloody nose about half way into it. I asked him how it felt compared to the pick he had done with 900lbs. He said the 112lbs extra were just concentrated death. My turn was next and he was right. It was jut awful, awful. Took a little over two minutes and five drops but I got 50' for an 39.5kgs PR. Awesome. Everything was sore from this, triceps and forearms were even sore. Up next was heavy frame carry. The frame is normally 19" but since Andy and I have heavy frames coming up that are 22", we set it up on 3" blocks to simulate contest conditions. We both wanted to go over 340kgs (my contest is 340, his is 363). Andy did 364kgs well and did a prowler drag (his event is medley). Awful to watch but awesome. I just did 364kgs on the frame. Got a little wobbly at the end but good. I shouldn't have to worry about this event and I can focus on working low picks for a while. To say my lower back was dead at this point is an understatement. I set up a three part medley using the wheelbarrow, a sandbag and a chain drag. I only did it once as it was a pain trying to move the wheelbarrow back around with 1130lbs on it. Then it was stones. I knew even with the warm-ups that this was going to be a tough and horrible time with stones. I tried out the Spider Tacky again and it works a lot better at room temperature. Still, very tough working with super dusty stones and a fatigued lowerback. I went right to the series I had planned to simulate the Battle at the Barn series. But I couldn't even lap the 199.5kgs stone. Stella tried to get me angry by saying if I can't get this one, how am I going to get my 500lbs one. I gave it another go but it was no good. I decided to try the 199.5kgs by itself to the 49" platform. It was a struggle to get it off my lap but I got it. A PR for that particular stone. Then Mark had to go and push me. He went through my stone series and loaded all the stones. Now I'm mad. Tired or not, I'm not going to be beaten. I got ready and went through the stone series again. I got the first four easy and then retacked for the 199.5kgs. Easy lap but hips and lower back were dead. I managed to get it onto the low 40" platform. Progress. Heavy series are a bit of a weakness so I will be hitting stone series for most of my stone training. Either that or reps. I got home late and went to bed. Hopefully I'll make it down there sometime between now and mid March for another fun one. December 05, 2010 - DE LB Dynamic Warm-ups 13.5” Safety Squat Bar Box Squats w/IW#3’s dbl No Bands 27x10 47.5x2 70x2 93x2 115.5x2 Add Bands (+129kgs) 27x2 47.5x2 61x2 72.5x2 72.5x2 72.5x2 72.5x2 72.5x2 72.5x2 72.5x2 72.5x2 Barbell Hip Thrusts 174.5x5 206x5 238x5 270x5 PR+4.5kgs Belt Squats 179x12 PR+7kgs 179x12 179x12 37 Minutes of Stretching Comments: Didn't feel too bad considering the workout the day before. At least until I got around to weighing my new stone (ended up being 494lbs). My biceps just cramped right the hell up just rolling that thing. Luckily I wasn't doing anything that would need my arms for lifting today so I went as planned. Used the next level of band tension (129kgs) and that was a trip haha. My lower back and hips were beat to hell yesterday so I wasn't expecting anything out of the hip thrusts. I guess my lower back was more fatigued than hips since I got all the reps (slight readjustment for the last rep with 270kgs). Belt squats were tough, felt like my quads were keeping lightining contained and any moment would shoot bolts. Didn't realize it was that big of a jump from the last time. Got 11 on the last set, sat down, got mad and took a breath and got one more rep. Unfortunately as I was unloading the loading pin and putting weights away, a 34kgs plate landed on my right foot. That smarted but nothing is broken, just a little swollen and bruised. I was a bit worried when I saw some blood leaking through my sock but it was only a little spot. Should be fine in a few days. December 06, 2010 - DE UB Dynamic Warm-ups 12" Log Push Presses w/ IW#4’s choker & #3's basket No Bands 41x5 41x5 59x2 72.5x2 86x2 Add Bands (+56.5kgs) 43x2 52x2 61x2 61x2 61x2 61x2 61x2 61x2 61x2 61x2 Neutral Grip Incline Dumbbell Presses 32'sx6 36.5'sx6 41'sx6 45.5'sx6 50'sx6 PR+2.25kgs & 3 reps Bent Over Rear Delt Dumbbell Raises 34'sx12 34'sx12 34'sx12 42 Minutes of Stretching Comments: I started the day pissed off. Didn't help that the leader chains were missing (I found them) from the chain box. I'll be keeping them in my gym bag from now on. My rage seemed to melt away as I was lifting. Push pressing went well. Two more weeks with this band tension. I'll be using a mini and monster mini clinched instead of the bucket loop setup. That should be 70kgs of band tension. I felt sloppy on incline but whatever. Definitely getting stronger. Sixth rep was one of the ugliest reps ever. Did my rear delt stuff. Then things turned around for me. I tried out a different viking press setup for the power rack and it works, even with the 30.5kgs plates on it. Excellent. I went home and did a ton of stretching. After hearing quite a few people telling me check the stone's weight again (as it was within 1% of 227kgs). It turns out that the last time it was still resting on the support board we used to roll it on to the scale. This time it was off and it came in at a marvelous 229.3kgs. Hell yeah, I have a 229kgs atlas stone! | ||
Craig_Pfisterer | ... | 09-12-2010 @ 13:42 | |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | Post Edited: 10.12.2010 @ 15:06 PM by Craig_Pfisterer December 08, 2010 - ME LB Dynamic Warm-ups 13.5" Safety Squat Bar Box Squats w/ Chains No Chains 27x10 47.5x5 Add Chains (+22.7kgs) 47.5x5 Add Chains (+42.6kgs) 47.5x3 Add Chains (+52.6kgs) 54.5x3 72.5x3 90.5x1 111x1 129x1 143x1 156.5x1 170x1 181.5x1 158.75x5 Suspended Arched Back Cambered Squat Bar Goodmornings 111x3 134x3 152x3 174.5x0 161x1 45-degree Safety Squat Bar Hyperextensions 93x12 PR+2 reps 93x12 93x12 32 Minutes of Stretching Comments: Let me preface this workout with some other junk first. I've been keeping an eye on how I've been doing since the BSG session as it combined a lot of stressors: lots of traveling, not sleeping in my bed and heavy, heavy lifting (especially yoke). Obviously some things recover faster than others but I have noticed some things like upper back soreness on the left side (happens with HAF yoke stuff). I've been working on recover by sleeping in a little and walking to work to get blood flowing to my legs and lower back (bruised toe not too happy about this though). Ok, on to the workout. Never done chains with the ssb and never done chains to a box so a lot of firsts here. Felt strong. Really happy with how this went as I managed to do just 2.2kgs less than my max to this box height with the chains (technically .45kgs more as 2.7kgs of the chains don't deload). Over 231kgs at the top which is fantastic. I'm really learning to grind out the squats. However, gm's were not as awesome. Everything felt heavy and I got mad when I couldn't get 174.5kgs off the straps. Didn't feel like doing back extensions but I was able to calm myself and rationalize that I had pretty much just done the same exercise with the box squats. Good thing I kept on trucking as I smashed 93kgs on back extensions (last time I had to fight to get 10 ugly reps) getting 12 on all three sets. Went home to stretch. I need to do some thinking in regards to gm's. With the addition of zercher harness stuff the following week (2 of the 3 variations are wide stance) I'm most likely going to do shoulder width stance instead of arched back gm's. Like I said, time for the thinking chair. | ||
MrSmall | ... | 09-12-2010 @ 14:41 | |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Post Edited: 09.12.2010 @ 14:41 PM by MrSmall Always enjoyed reading your stuff and watching your vids on MM, welcome!Freak on stones that's for sure. | ||
Craig_Pfisterer | ... | 09-12-2010 @ 15:16 | |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | MrSmall said:Always enjoyed reading your stuff and watching your vids on MM, welcome! Thanks. I've been on this site quite a bit since WSM (what with the media blackout on most sites). I'm about 7 weeks out from my next comp.Freak on stones that's for sure. | ||
Boar | ... | 09-12-2010 @ 15:30 | |
Nothing left in the tank. Member 5, 25571 posts Administrator | great stuff !! excellent vids mate , best of luck ...loved the initial lift off with the zercher harness !! it muct have been mentioned that it looks like you are picking it up with your nob !! | ||
Craig_Pfisterer | ... | 09-12-2010 @ 15:32 | |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | Boar said:great stuff !! excellent vids mate , best of luck ...loved the initial lift off with the zercher harness !! it muct have been mentioned that it looks like you are picking it up with your nob !! Thanks and you're right about the zercher harness. I was laughing pretty hard when I saw the video. Next time I'll face the camera haha. | ||
BigMacca | ... | 09-12-2010 @ 16:03 | |
understanding of the sport, little he has. Member 798, 9943 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Post Edited: 09.12.2010 @ 19:28 PM by BigMacca Great intro and videos mate - I also giggled like a school girl a the Zercher Harness Squats By the way you may have the longest arms I've ever seen - it looks like your deadlift lockout is 2" above your knee..... I'm looking forward to seeing what you have got in store for us and, as Small's said, you are crazy strong at Stones | ||
Thing | ... | 09-12-2010 @ 16:09 | |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Welcome Aboard Craig as smallsy said enjoy watching your vids on youtube. 200kg stone is pretty strong stuff. | ||
Craig_Pfisterer | ... | 09-12-2010 @ 16:28 | |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | BigMacca said:Great into and videos mate - I also giggled like a school girl a the Zercher Harness Squats Thanks. I have big things planned for this coming year.By the way you may have the longest arms I've ever seen - it looks like your deadlift lockout is 2" above your knee..... I'm looking forward to seeing what you have got in store for us and, as Small's said, you are crazy strong at Stones Thing said:Welcome Aboard Craig as smallsy said enjoy watching your vids on youtube. 200kg stone is pretty strong stuff. Thanks. My best stone is 205kg to 1.30m and I just made a 229kg stone. | ||
Wiegieboard | ... | 09-12-2010 @ 16:32 | |
as crimson as my last victims underclothing..... Member 899, 11332 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Nice work man. Loving the vids. | ||
Craig_Pfisterer | ... | 10-12-2010 @ 13:39 | |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | Post Edited: 10.12.2010 @ 15:14 PM by Craig_Pfisterer December 09, 2010 - ME UB Dynamic Warm-ups Close Grip Axle Bench Presses w/ Chains No Chains 34x5 47.5x5 Add Chains (+22.7kgs) 38.5x3 Add Chains (+32.6kgs) 43x3 Add Chains (+52.6kgs) 38.5x3 52x3 65.75x1 79.5x1 93x1 102x1 111x1 115.5x1 120x0 99x3 Barbell JM Presses 65.75x3 79.5x3 93x3 106.5x3 120x0 One Arm Dumbbell Rows (straps) 65.75x12/12 PR+2.2kgs 65.75x12/12 65.75x12/12 35 Minutes of Stretching Comments: Okay day, certainly getting better at benching exercises (should carry over to log press). Never benched with an axle or done full range presses with the chains. The axle is quite a bit friendlier on the wrists, but tough to lockout, like the Swiss bar. I set the chains up so that they were off the ground at lockout to add a stability issue. Should teach me to be more efficient in my lifting by cutting down on wasted movement when I unrack it and when I press. I got off balance with 111kgs so 115.5kgs went up about the same. Should have just went to the down set but it was very close with 120kgs. Triceps and pecs sore after fighting that rep haha. JM's sucked, not much to tell there. I'm going to switch to suspended presses on the floor (z-presses) as the supplementary lift on my benching days. Rows were heavy, sloppy and hard. Didn't help that the middle of my upper back is still feeling that halfton yoke walk from Saturday. Finished up with stretching. I believe I have the goodmornings situation figured out as well as the z presses, just a few tweaks to get a good schedule set up and it's a go. | ||
JC | ... | 10-12-2010 @ 13:43 | |
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | Post Edited: 10.12.2010 @ 13:43 PM by JC Isnt 25cents like 10pence....you tight bas***d! Some strong lifts, although its hard in lbs. Awesome work on the yoke......a 1000lb is 450ish KG right? BEAST! | ||
Craig_Pfisterer | ... | 10-12-2010 @ 13:57 | |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | JC said:Isnt 25cents like 10pence....you tight bas***d! Yeah, it isn't much but I don't make much. It was originally a $1 per PR but it ended up being half a months pay at the end of the year and my folks weren't too keen on me giving that much so I compromised. Any money I've won from comps, I've given half to a charity (which has only been $300 this year).Some strong lifts, although its hard in lbs. Awesome work on the yoke......a 1000lb is 450ish KG right? BEAST! I forget most of you guys keep the numbers in kgs so I'll go back through my log and change them from lbs to kgs. The yoke was 459kgs. | ||
JC | ... | 10-12-2010 @ 13:59 | |
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | Craig_Pfisterer said:Yeah, it isn't much but I don't make much. It was originally a $1 per PR but it ended up being half a months pay at the end of the year and my folks weren't too keen on me giving that much so I compromised. Any money I've won from comps, I've given half to a charity (which has only been $300 this year). I forget most of you guys keep the numbers in kgs so I'll go back through my log and change them from lbs to kgs. The yoke was 459kgs. f**k thats heavy! And thats an extremley generous gesture to give hald comp cash to charity.....nice one mate | ||
MrSmall | ... | 10-12-2010 @ 14:04 | |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | JC said: f**k thats heavy! And thats an extremley generous gesture to give hald comp cash to charity.....nice one mate lol bet you feel like a right c**t now eh | ||
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