Adventure Time!
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| Thing |  | ... | 12-01-2011 @ 14:52 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Craig_Pfisterer said: Thanks I definitely think they help. I used to do nothing but zercher lifts in the rack with an axle for heavy triples and bearhugging plates last year when I didn't have access to atlas stones and went from 150kgs to 184kgs for a triple in six months. But I didn't have good extension until I started training with the group in Chambersburg. sounds like if i keep it up then the work i'm doing now and when my back is sorted then this could be a even more beneficial exercise for me. doubt i'd ever get to a 229kg stone though that is some tasty lifting Bud | ||
| Craig_Pfisterer | | ... | 12-01-2011 @ 15:08 |
 Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | Post Edited: 12.01.2011 @ 15:08 PM by Craig_Pfisterer Thing said: I feel that in order to have carryover to stones, some sort of "crushing/squeezing" exercise is necessary, like the bear hugs. If you don't have regular access to stones, definitely go with a thick bar as it will take some of the stress of the tendons in the crook of the arm and will pull you forward more and get the forearms used to the sensation of pressure from a heavy stone. But if you do have regular access to sontes, a zercher harness will make it so there isn't stress on the arms and shoulders, which you'll get from stone lifting. My two favorite variations of the thick bar zercher lift were squats were I went down in the hole and rested the bar on my thighs for a second or two and then lifted it or picking the bar up off the rack at an inch or two above my knees. No belt or just rehband (unless you wear a belt for stones). I'm planning on writing an article(s) on atlas stone lifting, specifically with gym assistance ideas.sounds like if i keep it up then the work i'm doing now and when my back is sorted then this could be a even more beneficial exercise for me. doubt i'd ever get to a 229kg stone though that is some tasty lifting Bud | ||
| Thing | | ... | 12-01-2011 @ 15:22 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Craig_Pfisterer said:I feel that in order to have carryover to stones, some sort of "crushing/squeezing" exercise is necessary, like the bear hugs. If you don't have regular access to stones, definitely go with a thick bar as it will take some of the stress of the tendons in the crook of the arm and will pull you forward more and get the forearms used to the sensation of pressure from a heavy stone. But if you do have regular access to sontes, a zercher harness will make it so there isn't stress on the arms and shoulders, which you'll get from stone lifting. My two favorite variations of the thick bar zercher lift were squats were I went down in the hole and rested the bar on my thighs for a second or two and then lifted it or picking the bar up off the rack at an inch or two above my knees. No belt or just rehband (unless you wear a belt for stones). I'm planning on writing an article(s) on atlas stone lifting, specifically with gym assistance ideas. i have access to stones got a *0, 90, 2x100, 110, 127, 150 and a 160 and 170 at another location but a Prolapsed Disc in L4/L5 and a problem with the facet joints in the same area prevent me from doing much work on them. i have a couple of ideas on variation on working the squeeze grip so will try them at the weekend. would be good to read you article on your thought on how you developed you way through stone lifting in your approach execution and variations you used. | ||
| Craig_Pfisterer | | ... | 13-01-2011 @ 03:39 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | January 12, 2011 Walking – 32 minutes Comments: Cold and windy today. A bit tired from yesterday but a nice walk helped me clear my head a bit. Eight more hard workouts to go. | ||
| Craig_Pfisterer | | ... | 14-01-2011 @ 13:56 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | January 13, 2011 - ME UB Dynamic Warm-ups Axle Push Presses w/ Chains No Chains 75x5 47.5x5 Add Chains (+22.6kgs) 38.5x3 Add Chains (+32.6kgs) 41x3 Add Chains (+52.6kgs) 41x3 52x3 61x1 70x1 79x1 88.5x1 97.5x0,0,0 97.5x1 104x1 (scary) 108.5x0 89x2 Suspended Swiss Bar Zydrunas Presses 47.5x3 56.5x3 65.5x3 75x3 84x3 93x3 Neutral Grip Pullups bw+11.3x12 PR+2.3kgs bw+11.3x12 bw+11.3x12 37 Minutes of Stretching Comments: This little cold I have is just not going away. Took a bit to get set up as I had to bring all the chains into the gym from my car and then reconfigure the leader chains. Shoulders felt off at the start. 88.5kgs went up like nothing but I messed up with 97.5kgs and missed it three times. I got angry and focused and it went up super easy. I looked at the video and it appears that I did a little jerk with the weight instead of push press. That made me mad too. So I added more weight and gave it another shot. No jerk this time but I lost my balance and started to walk back and hit the rack. Even though I started to kind of black out, I recovered and locked it out and stabilized the lift. Unfortunately, I wasn't aware of where I was so when I brought the weight down to rack it, the one side bounced off the pin and swung down, hitting the ground. All thumbs today. I cleaned up the mess and put the bar back and added some more weight. Couldn't get enough drive into it as my shoulders were just shot. Only two reps on the downset. Even though it was messy, I'm happy with my overhead strength improvements. The weight was roughly 157kgs at the top of the 104kgs single. Moved on to Swiss bar z presses and didn't have issues there. I started light like I did with the axle z presses I did a month or so ago as I haven't tried strict pressing with the Swiss bar and it puts the weight far out in front of my body. So I was very pleased to match the weight I did on the axle. Pullups were tough but I managed to get all my reps with them. Then stretching. | ||
| Craig_Pfisterer | | ... | 16-01-2011 @ 00:13 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | January 15, 2011 - DE LB Dynamic Warm-ups Safety Squat Bar Squats w/IW#3’s dbl No Bands 27x10 47.5x2 70x2 93x2 115.5x2 Add Bands (+129kgs) 27x2 47.5x2 68x2 86x2 86x2 86x2 86x2 86x2 86x2 86x2 86x2 Leg Presses 295x5 340x5 385.5x5 Concentric Style 431x0 385.5x3 45-degree Safety Squat Bar Hyperextensions 97.5x8 PR+2.3kgs 97.5x8 97.5x8 97.5x8 Weight Swings 81.5x12 PR+2.3kgs 81.5x12 81.5x12 32 Minutes of Stretching Comments: Didn't do anything yesterday, the little cold became a big one. I spent most of the day reorganizing my training for the Plat Plus in Georgia. I got a hell of an idea for my training after seeing Terry Hollands' deadlift training schema. Combined with Dave Ostlund's pressing ideas, this could be the turning point for me in terms of my deadlift and overhead. So I was very excited to piece it together. Even though I felt like crap today (I was hoping that a good night's sleep would cure it), I went to the gym. One of the big changes was no more box squats. Speed squats were weird until the later sets when I figured things out. My narrower stance and higher pick height increase the band tension a bit. Then I did leg presses. I haven't done these in a while and it showed. I did the reps with pauses at the bottom. The right side of my hip was bugging me. I kind of had an epiphany after my first set with 385.5kgs. I had noticed that the start point for the leg press was only 3" away from where I'd be at the bottom of the lift and that starting from a dead stop would be much more beneficial to me to help with breaking weight off the ground. Obviously 431kgs was too much for that style so I dropped it back down to 385.5kgs to see if that was possible. Very hard three reps. Now I have a weight to work with and base the other sessions around that. Then on to ssb back extensions. These felt great today. Only sets of eight but it felt pretty easy. Finished up with weight swings and stretching. My quads were very sore. Hoping I feel a bit better for events tomorrow. Possibly my last one before Battle at the Barn. | ||
| Craig_Pfisterer | | ... | 16-01-2011 @ 20:17 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | January 16, 2011 - Events Dynamic Warm-ups 18" Pick Farmer's Deadlifts 2" Handles 63.5x5 104x3 145x1 168x0 1" Handles 168x1 177x0 Comments: Should have just stayed in bed today. A lot of things contributed to an awful event day. I slept in late, rushed to leave, not motivated with my head cold and finding out I'd be using much lighter weights at my competition and picking a poor exercise to start with in light of my training from yesterday. Everything felt heavy, even 63.5kgs. Just crap. I switched to 1" handles but that still sucked. Shut it down after missing 177kgs. Very disappointed and frankly disgusted at my weakness. Need to rest and get some more sleep. Hoping I feel better tomorrow. | ||
| EDCLARKE | | ... | 16-01-2011 @ 20:22 |
 not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | to be fair to youraelf given how much squatting you did yesterday it's not that suprising you weren't at your best today. | ||
| Craig_Pfisterer | | ... | 16-01-2011 @ 20:33 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | EDCLARKE said:to be fair to youraelf given how much squatting you did yesterday it's not that suprising you weren't at your best today. Yeah, the leg pressing and free squats did a number on my legs which was why doing picks was a stupid idea but my head is aching and I wasn't really thinking things out. I should have just done walks with like 320lbs or something instead of picks. | ||
| General_ill | | ... | 17-01-2011 @ 18:40 |
 3rd place Europes strongest man 2016 U90kg Member 1239, 13275 posts SQ 280, BP 155, DL 310745.0 kgs @ 89kgs UnEq | Craig_Pfisterer said: Yeah, the leg pressing and free squats did a number on my legs which was why doing picks was a stupid idea but my head is aching and I wasn't really thinking things out. I should have just done walks with like 320lbs or something instead of picks. It's no problem man they can't all be Top sessions. At least you got something done whilst feeling s**t | ||
| Craig_Pfisterer | | ... | 17-01-2011 @ 18:51 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | General_ill said: It's no problem man they can't all be Top sessions. At least you got something done whilst feeling s**t Thanks, I slept for about 14.5 hours today and I'm feeling a bit better and thinking clearly. Just a minor set back but I know what to fix. I can salvage the rest of my training leading up to my competition at the end of the month. Then I'll be like a man possessed training for the pro qualifier. | ||
| Craig_Pfisterer | | ... | 18-01-2011 @ 02:39 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | January 17, 2011 - DE UB Dynamic Warm-ups 12'' Log Push Presses w/ IW#2’s & #1's clinched No Bands 41x5 41x5 59x2 Add Bands (+25kgs) 47.5x2 Add Bands (+45.5kgs) 41x2 54.5x2 Add Bands (+70kgs) 41x2 50x2 50x2 50x2 50x2 50x2 50x2 Suspended Swiss Bar Zydrunas Presses 47.5x10 56.5x10 65.5x10 Parallel Bar Dips bw+34x8 bw+34x8 bw+34x8 bw+34x8 Bent Over Rear Delt Dumbbell Raises 35'sx12 35'sx12 35'sx12 35 Minutes of Stretching Comments: Yippie! Ok, maybe not that enthusiastic but certainly feeling better. Thankfully, I had the day off and managed to catch up on sleep. I slept for about 14.5 hours. Head is still stuffy. I had time to sort things out and get myself ready for lifting. Everything felt good despite the sinus pressure. Never had any hesitation with the log presses. Shoulders were getting a little fatigued from the z presses (I alternated between spread eagle and straight ahead leg stance and noticed no real difference) but felt good for more. I kept it to just the three planned sets as I'm still sick and I can always do more next time. Wasn't sure how dips would feel but the weight felt like nothing after the first set. Finished up with rear delt raises and stretched. Not sure if I have everything sorted out in my training (some possible changes to squat based work). | ||
| Wiegieboard | | ... | 18-01-2011 @ 03:17 |
 as crimson as my last victims underclothing..... Member 899, 11371 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Props to you for pushing through that cold. If you had 14 hours of sleep I'm more than sure you needed it. Some great training going on here. | ||
| Thing | | ... | 18-01-2011 @ 08:00 |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | going to have to try the zydrunas press solid work with the bands craig. | ||
| Craig_Pfisterer | | ... | 19-01-2011 @ 17:11 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | Last night I ruptured a hamstring tendon in my left leg. I will start rehab in 2 weeks. My follow up appointment is in 4 weeks. No free weights for 8 to 12 weeks and no competing for 16 to 20 weeks. Balls. I'd be lying if I said I wasn't afraid. This is the first time I've had a major injury. This going to be my biggest test yet. | ||
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