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Craig_Pfisterer		...	15-09-2017 @ 13:00
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	September 13, 2017 – Week 5, Day 2 5 Minutes Percor AMT Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx15/15 Regular Box Touches (12” Box) BWx15 Sumo Box Touches (12” Box) BWx15 Squat Therapy (16” Box) BWx15 Hip Airplanes (supported) BWx7/7 Band Rows w/Biceps Stretch MMBx20/20 seconds MMBx20/20 seconds 16” Front Box Squats 20.5x10 43x5 61x3 84x1 102x3 102x3 102x3 102x3 102x3 Crunches BWx30 Leg Raises BWx30 One Arm Barbell Holds (R)84x40.53 PR+2.8 seconds (L)84x33.42 (R)84x36.55 (L)84x36.23 Stretching Comments: Had to adjust when I did this workout this week due to a rescheduled dentist appointment. This was the only week where adjusting workouts was probably going to work since the intensity of Day 2 has been lowered with the increased focus on event work. Doing my best to combat symptoms of the SI joint issues flaring up. Massage, ice, ibuprofen and Icy Hot. It is annoying. Warmed up on the AMT. Heart rate got up to 149bpm so back down from the higher result from the day before. Calf raise work after that. Tougher than I would have liked. One legged stuff was noticeable tougher. Box touches with both styles felt good. Just feeling the SI joint stuff but not getting any worse. On to squat therapy. Pretty good on the knees. Like the day before, just noticing the SI stuff. Hip airplanes were pretty good too on both sides. Was hoping these would alleviate some of the symptoms. Band rows and biceps stretch combo after that. This felt good. For weights today, starting things off the front box squats. Still lighter fare with speed being the name of the game. 9kgs more and two more sets on to last time for five triples (I did EOMOM for the rest). SI stuff felt somewhat better doing these. As what seems to be the case, felt better as far as form and speed as I went. No frame deadlifts today so light abs that felt good before going home to train in the garage. I could have done the grip stuff at the Y but I wanted to get home to start prepping dinner so I didn’t have a late night (that still ended up happening). Used the same weight as last time for the barbell holds with the plan being two sets a side. My right side improved to just over 40 seconds on that first set so I felt things would go well. My left side had other plans. About 12 seconds short of my best on that side the first set. Not sure what that was about. Perhaps the bruising in the forearm from back to back husafell stone training sessions had something to do with it. It is usually my stronger grip side so surprised my time went down on that first set and it was behind my right side on all sets. But at least I did better on the second set with the left side. Finished up with a light massage and stretching. Two days of rest before event work will hopefully let the niggling issues calm down.

Craig_Pfisterer		...	16-09-2017 @ 23:25
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	September 16, 2017 – Week 5, Day 3 5 Minutes Concept 2 Rower Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx15/15 Regular Box Touches (12” Box) BWx15 Sumo Box Touches (12” Box) BWx15 Squat Therapy (16” Box) BWx15 Hip Airplanes (supported) BWx7/7 Band Rows w/Biceps Stretch MMBx20/20 seconds MMBx20/20 seconds Push-ups BWx15 I-Beam Frame Deadlifts Trap Bar (12”) 36x10 Trap Bar (13”) 77x5 Frame 118x3 159x3 199.5x3 240.5x3 Added Straps 281x3 322x0 Stone of Steel Over Bar (1.45m) 62.5x1 176x1 91x1 102x1 118x1 140.5x7 Vehicle Push 1,221.5kgs + 1 person + 103kgs in trunkx79.43m in 70 seconds Stretching Comments: This week has been rough with the SI joint stuff flaring up. Massage, icing, ibuprofen, Icy Hot and sleep have been put to use. Started doing the McKenzie press-ups with some greater frequency. Nothing yesterday to see if I’m actually feeling better as opposed to just masking the pain. Not able to sleep in today as the gym was going to close early so I woke up at my usual time like I would for work. Strongman section was a ghost town when I got there. Warmed up on the rower. Actually didn’t feel bad on the SI joint stuff. Felt good and my legs didn’t feel heavy like last week. Calf work was the best it has been this week but it has been tough all this week so not really saying much. Box touches were pretty good. Right knee was bothering me on the squat therapy. Not sure what that was about. I figured it would go away as I did more. Hip airplanes felt great. Band rows and stretching followed. My back felt like it was fatiguing more than usual on rows. Stretching was pretty good. Set of push-ups to finish things up. These are starting to get to the level of effort I want them at. First item of the day was frame deadlift. Plan being a top set of three but not a max. Warmed up with an elevated trap bar for higher reps before starting with the empty frame. Still doing big jumps with these. Frame was a rod connector and the I-beam farmer’s walk handles. Pretty much the closest I can get to contest specs without buying the setup. But still not perfect. Bottom of the I-beam goes the full length of the implement so not able to get my feet to push out as much as something with “feet” on the ends. Really humid in the gym today. Keeping an eye on the SI joint as I did this stuff. I got the weight I wanted without straps and then setup with straps for a heavier set. Get the form down. The full weight in hand is quicker compared to my setup in the garage with the plates. I felt even here I had another two reps there. I’m not sure what I was thinking with throwing another pair of plates on it. I guess my thinking was that I would either get my form to work with even more weight better or that if I outright missed it, it wouldn’t kill me. Barely came off the ground. I think that when I felt that much of a struggle, that I shut it down (I gave it two attempts to make sure it was good and stuck) as perhaps I could grind out an ugly single, it would set me back in my training. I so want to get my deadlifting strength up to par with my peers (same with log). I got to keep things in perspective that this is technically the most I’ve lifted off the ground for reps since my injury. But still a stark reminder of how far I still have to go. Then on to stone of steel. I missed event and kind of dread it. I wasn’t looking forward to how things would go with the sweaty forearms. Goal for the session was similar to last time I did this exercise. Work up to a comfortable single without any grip aids with more than last time to start. However, the top set was little different in that it was a set weight for a rep range. Goal this week to be 136kgs for 5-10 reps. Pretty much the bread and butter from last training cycle. Lower back was feeling a little tight from frame deadlifts. I forgot to bring my scale in my rush this morning (also forgot a weight gain shake for afterwards). So I already knew some weight combinations for the appropriate jumps but not what I had to do the last single or get the working weight set. Rather error on the heavy side. My first shirt was already soaked thru with sweat so I changed into another shirt to start with a blank slate. Definitely noticed on my last single that the stone of steel wanted to slip down on my shirt. I think that wearing the rehband belt is going to be the best thing to keep the fabric taut so that minimizes slippage. I noticed the spot in my forearm that feels hard noticed the pressure with squeezing the stone of steel. No pain, just noticing it. After every set, I had to wipe down my arms, face, neck and legs with a towel to keep dry. Nervous on the top set but not as much. I had biffed 136kgs in training leading up to the contest but crushed it at the show. The mystery weight would technically be the most I’ve ever lifted on the stone of steel if it was over 136kgs. Usually I am aiming for that ten reps but today, five would be enough. Gloves didn’t slip like it felt like they did in the past on heavier weights. Managed five in a good clip and then had to take long breathers for the next two reps. I could do more but I had so much trouble with that last one on the pick with the thing spinning that I shut it down after that rep as I didn’t want to invoke the iron snake’s wraith. I really wanted to know how much it was so I scoured the gym for a scale. The one wasn’t working right over 136kgs and another was out of juice. I found one that was working and got the loaded stone of steel on there. 140.5kgs so a bit more than planned but it is all good. The gym was closing an hour earlier than I expected so I had to finish up the last thing at home. Similar to last week with a long timed set of moving stuff. Last week was a drag, this time it was a push. Much easier to just put stuff in a car and push it since my dad was around. My car’s tank was a little on the low side so I but more weights in the trunk than I usually do. Felt good on this until I hit the minute mark. It was like the wind went out of my sails and the last ten seconds was just agonizing. Breathing heavy and sweating profusely as I put the weights away and went inside to stretch.

Craig_Pfisterer		...	21-09-2017 @ 03:06
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	September 19, 2017 – Week 6, Day 1 5 Minutes Percor AMT Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx15/15 Regular Box Touches (12” Box) BWx15 Sumo Box Touches (12” Box) BWx15 Squat Therapy (16” Box) BWx15 Hip Airplanes (supported) BWx7/7 Band Rows w/Biceps Stretch MMBx20/20 seconds MMBx20/20 seconds Push-ups BWx15 Bench Presses 20.5x10 43x7 61x5 84x5 102x5 125x1 131.5x5 143x5 Narrow Grip 127x5 Chest Supported Rows (1 second holds) 45x8 68x8 86x8 109x8 127x8 Circus Dumbbell Clean and Presses Plate Loaded Dumbbell with Fat Gripz Extreme (2 stage 1 second pauses) 18x1/1 32x1/1 41x1/1 50x1/1 Circus Dumbbell 59x1/1 68x1/1 68x1/1 68x1/1 68x1/1 68x1/1 68x1/1 68x1/1 68x1/1 68x1/1 68x1/1 Band Triceps Pressdowns SBx30 SBx30 Stretching Comments: SI joint had been aching the past few days. Just everything was aching the last two days. Bruise on my left hand, knees aching and still tight lump in the left forearm. No amount of sleep seemed to be helping to ease the aches. But didn’t want to take ibuprofen. Doing the McKenzie press-ups seems to be helping though. But stuff felt good today. Warmed up on the AMT. Topped out at 152bpm. Calf raise work after that. Felt alright, no real issues. Box touches were alright. Knees ached a bit on the squat therapy at the start but better than I was expecting with how achy things have been since last event day. Hip airplanes were good. They felt good on the hips. Band rows and biceps stretch after that. Stretch still feeling good and band rows felt easy compared to how they felt on Saturday. A set of push-ups to finish off the light stuff. More effort than I would like but still good. Started things off with bench press. Bench that was adjustable downstairs was in use so I went upstairs. Initially, the goal for this workout had been to work to a 5rm. That got changed since I didn’t go as planned last bench session. Bringing bench grip back to what I feel comfortable with and set reps and weights up to what I felt would be a strong and powerful set of five. Normal bench grip is pretty much what I was doing for narrow grip. Things felt smooth today. The single with 125kgs felt like a speed rep. The expected weight for my set of five was 131.5kgs. It went easier than expected. Spotter said it looked easy. I wasn’t expecting it to be that easy. Now the question was if that was where I stopped things. I felt compelled to do three plates again for redemption. I didn’t want to do something that would cause me to overdo it. But I went for it. So much easier this time. Little slow down at the end but definitely good for more reps. Really pleased with that. Just would have been nice if I had figured this out last time. Then to finish up a set of narrow grip bench. So this was even closer grip. Just a little more than last time and it went pretty well. On to static hold chest supported rows. 8rm for this time. I wanted to make the easy quarter-plate jumps and figured I’d be good for about 9kgs more from last time here too. Much the same as last session in that it gets tough after the first three sets. I knew I was going to get the top weight I had in mind after the second to last set. Then on to circus dumbbell press. Same as last time with ten sets EMOM style but a little more weight on the working sets. Cleans to the right side felt off. I might have been rushing things since I didn’t have to pause right at the shoulders. No ugly stuff during the actual EMOM dumbbell heavy stuff like last week. Definitely tougher on the right side. The reps went up easy and smooth with my left side. I wore a hard belt this time as I didn’t want to over stress the SI joint. Finished up with band triceps. Felt pretty good. Home to stretch and eat.

Craig_Pfisterer		...	22-09-2017 @ 13:00
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	September 21, 2017 – Week 6, Day 2 5 Minutes Percor AMT Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx15/15 Regular Box Touches (12” Box) BWx15 Sumo Box Touches (12” Box) BWx15 Squat Therapy (16” Box) BWx15 Hip Airplanes (supported) BWx7/7 Band Rows w/Biceps Stretch MMBx20/20 seconds MMBx20/20 seconds 16” Box Squats 20.5x10 43x5 61x3 84x3 102x3 125x3 143x3 165.5x3 188x3 211x3 Weighted Plank BW+45x30 seconds BW+69.5x30 seconds Side Plank BWx60/60 seconds Stretching Comments: Some SI joint aching acting up but still tolerable. Better than it was last week. Feels like it is getting better again. It worries me when it flairs up, like it may lead to being sidelined again. Work related stress this week adding up. Traffic getting to the gym was bad so my normal 20 minute commute ended up being closer to 45 minutes. Really needed to lift something when I got there haha. Warmed up on the AMT. Heart rate 147bpm so that was good. Calf raise work after that. A bit harder for the uninjured side but I didn’t feel like my hip was tight like some sessions where it is tougher. Box touches with both styles felt good. Good stretch in hamstrings. On to squat therapy. Knees were achy but not as bad as I was expecting. Hip airplanes were good. Have had a good few sessions in a row where these have felt good on the hips. Band rows and biceps stretch combo after that. Rows felt alright. Shoulders only really felt tight on the first set of stretching. On to the weights. Plan for today was to work up to a conservative set of three on box squat, going up in sets of three. A little hard to gauge things. Last two sessions weren’t the best with how the weight felt and with my hips rising first off the box. I really wanted to work up to a post injury PR but I also knew that might not happen. The top triple so far was 208.5kgs and that was not with it being sets of three up to that weight. Those workouts the previous cycle had been with just enough to be ready to hit a top set. But it was still the goal, just have to see how things went working up in weight. Thankfully, unracking the weight felt better this session. I was expecting my right knee to be on fire with how it has been acting since Saturday. Left side of my lower back started to feel tight and stiff after two plates a side but not pain so kept going. After that weight mark, I adjusted my stance slightly as my right knee was starting to act up when I was overly exaggerating the “knees out” cue in my head. That seemed to fix things. Hard belt on after hitting three plates a side. Felt slow but video suggests they were moving pretty well. Second to last set was just 4.5kgs under last time and that went better than I expected so another big jump for the top set for a slight increase on my 3rm. Same as I have been doing with the top sets; taking a deep breath between reps. Got a little forward on the last rep but still got it up. Would have been ugly going for anymore reps. Not stupid easy but definitely some left in the tank. On to abdominal work. Weighted planks followed by unweighted side planks. Same weights and sets and times as last session. These felt harder on every set for some reason. Maybe I wasn’t thinking of them as a hard exercise and more of an afterthought after the heavy box squats. Or maybe I’m getting better and I’m able to contract all the muscles harder. Home to stretch and eat recovery burritos.

Craig_Pfisterer		...	24-09-2017 @ 21:31
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	September 23, 2017 – Week 6, Day 3 5 Minutes Concept 2 Rower Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx15/15 Regular Box Touches (12” Box) BWx15 Sumo Box Touches (12” Box) BWx15 Squat Therapy (16” Box) BWx15 Hip Airplanes (supported) BWx7/7 Band Rows w/Biceps Stretch MMBx20/20 seconds MMBx20/20 seconds Push-ups BWx15 Yoke/I-Beam Farmer’s Walk Medleys y-136x30m in 11.34 seconds 181.5x9m/57x9m in 10.91 seconds 227x9m/91x9m in 11.90 seconds 272x9m/115.5x9m in 13.57 seconds 340x18m/140.5x18m in 28.33 seconds Sandbag Rows 45x10 79x8 120x6 PR+4.5kgs H-Stone Carry (off platform, turns at 18m 136x84.99m 159x84.15m PR+2.61m 181.5x59.18m Sled Drags 165.5x56.08m in 75 seconds Stretching Comments: I felt pretty good this week. The SI joint stuff calming down. I feel back on track so to speak. Out to Lancaster to training event work. Warmed up on the rower. Felt pretty easy at the start but then got back to normal difficulty about halfway thru haha. Calf work was okay and the box touches for both styles were good. Squat therapy was really good. You wouldn’t think that my knees had been bothering me the rest of the week. Hip airplanes were pretty good as well. Close to losing my balance on a few reps but stayed stable. Band rows and stretching followed. Easy and not nearly as much tightness in the shoulders. Set of push-ups to finish things up. A bit more effort compared to last week but still good. Medley work for Nationals with yoke and farmer’s walks. First set with just yoke for a long run was slightly slower than last time. I felt stiff and didn’t pick up speed until about 2/3rds of the way down the course. It was hot out today. Not sure if the hottest it has been but the sunlight was heavy feeling and the longer the session went, the hotter it felt. Then setup half distance course again with both implements. Essentially the same weights as last time working up to the top set. I changed the setup a little in that I had the yoke on the left and the farmer’s walk implements on the right. I remembered that in every big contest I’ve done with this kind of medley for Strongman Corporation that this is the setup. Best to try this out to make sure I can get the transitions down. The first set with the farmer’s I felt like I rushed it a little as I felt a lot of tightness in my right hip. But no issues after that. Second to last set, yoke was same as last week in weight but a slight increase in the farmer’s handles weight. Top set was going to be tough. Full course length with 22.5kgs jump in the yoke weight from last time. Farmer’s walk was just 4.5kgs more per hand but I hate these farmer’s handles. I get blood blisters on the purlicues of my hands from how they sit. Pretty big jump in weight from the previous set of the yoke. I took what I learned from last time with the pick and set myself a little more forward and stood up completely before taking off. I felt that I was going to finish it right after I picked it up but didn’t feel like I could accelerate. But every time I get under yoke this training cycle, I’m doing a personal post injury best so can’t complain. Additionally, the yoke could be 4.5-13.5kgs heavier than I have listed but don’t have a way to weigh it without disassembling it. So I could be better off that I think I am. My transition to the farmer’s walk on this one was garbage. I felt like I was moving in slow motion getting over there and into the farmer’s walk implements. I did feel that I kept a consistent pace on the farmer’s walk handles and didn’t feel like I was going to drop them this time. I was really out of breath after this one haha. Sandbag rows after that. Same plan as last time, working up to a heavy top set. Had to adjust the small light bag mid-set. Medium set felt easier this time. Bigger jump on the top set compared to last time. I had not been sure how I was going to do last time with doing it back to back for two weeks but I felt good this time. This went well. Felt I have plenty still in the tank here on this. This is the heaviest sandbag so I will just have to keep adding plates on it as I get stronger for rows. Not worth it to try and make a heavier sandbag just yet. But really pleased with how smooth these reps felt. Husafel stone again. It felt even hotter outside now. No shade, no cloud cover and hot black top. Had to cover the thing in a towel to keep from getting burns picking it up. I really don’t know what happened on that first run. Never felt secure with it. Just felt tired and my grip started slipping. Ended up almost 15m shy of last session’s distance with it. First time I’ve failed to beat my distance on a max distance carry since returning to training from injury. The area on my left forearm that had a bruise last time (and had hard spots last week) was hurting from that run. I moved things around to make sure I didn’t have any pain from and articulations of the elbow, wrists or fingers. Even with the oppressive feeling heat, I wasn’t stopping. Wrapped my forearms with athletic tape (finally using some of the 36 rolls I bought) to see if that helped with the pressure, the heat and sweat. Second run was better. Almost matched the distance. Felt more secure this time. I really wasn’t sure at the time if this was good or not. This apparently was a little bit of an improvement on my best with this weight. Really didn’t want to go for that last set with contest weight. Felt a bit like the first set with my grip but kept pushing. My training partner thought I could keep going but I was done and completely missed the drop tire. Least distance I’ve gotten with this weight so far this training cycle and about 6m short of last time. But got to keep things in perspective. Heat was sapping my energy every second I was outside and this would still be about 12th place overall from last year. And almost 6m more than my best in contest with this weight. Last item of the day was a max distance sled drag. Weight didn’t matter, just needed to work the entire time limit of 75 seconds. My brain was fried by this point. Face felt like it was going to slide off my face every time I bent over to pick up a weight to put on the sled or putting stuff away from the husafel stone. I thought I had a lot more weight on the sled from last time I did it but it was only 4.5kgs more. I was really beat so I just kept an even pace so that I was working the full time. That was more of my concern with having my legs cramp up and having to stop before the timer went. I did slow near the end but legs kept pumping. I was downright exhausted after this session. Put the stuff away and stretched in front of one of those big industrial fans. Sat in my car with the AC on max for a bit too before driving home. Ended up putting an ice back on my neck when I got home to finally cool down. Going to take things easy on my off days so that I’m ready for another week of hard work.

Craig_Pfisterer		...	27-09-2017 @ 12:53
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	September 26, 2017 – Week 7, Day 1 5 Minutes Percor AMT Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx15/15 Regular Box Touches (12” Box) BWx15 Sumo Box Touches (12” Box) BWx15 Squat Therapy (16” Box) BWx15 Hip Airplanes (supported) BWx7/7 Band Rows w/Biceps Stretch MMBx20/20 seconds MMBx20/20 seconds Push-ups BWx15 12” Log Clean and Jerks 45x1 57x1 68x1 79x1 91x1 102x1 113x1 122.5x1 131.5x1 140.5x1 Chest Supported Rows 91x6 113x6 131.5x6 154x6 172x6 PR+1 rep Band Resisted Push-ups No Bands BWx15 Add Bands ABx10 SBx20 PR+2 reps SBx12 Band Triceps Pressdowns SBx30 SBx30 Stretching Comments: Happy that the SI joint stuff has calmed down a lot since two weeks ago. Other than my calves being tight and my upper legs being purple and yellow with bruises from event work on Saturday, pretty good. Warmed up on the AMT. Heart rate peaked at 153bpm about halfway thru. Calf raise work after that. Slight difference in difficulty between sides but overall easy. Box touches felt good both styles. Nice hamstring stretch. Squat therapy I tried to modify my stance a little. I realize that I’m using a slightly wider stance when I’m doing these at the gym in Lancaster as they have an actual box to squat to whereas I’m using a stack of bumper plates at the Y. I think that did the trick with alleviating some of the knee aches I get early in the week from these. Hip air planes were also good. No real balance issues. Band rows felt good. Shoulders and biceps surprisingly didn’t feel that tight. Push-ups to finish off the stuff before the weights. Felt fast and explosive on these and almost miscounted my reps. On to log work. Plan for this workout being to work up to a top single on clean and jerks. I grazed my left forearm with the empty log setting it up on the spot that the husafel sits and that wasn’t too pleasant but no issues doing the actual lifts. Knees were aching last two days so I wasn’t sure how “quick” I could get under the weights today for jerks. I had spent the last two days going over in my head the clean (they felt slow last time) and the cue of “throw back” for the drive off the chest. Just singles all the way up. I had a plan to try and match my best single. While there is always a plan, once I get the log on my chest, the crushing weight sensation makes it hard to remember cues. Weights felt heavier than they did two weeks ago. Video suggested I was doing better and moving pretty good so that kept me going as if I went by how it felt, I might have shut it down at 113kgs. I’m noticing that as the weight increases, it becomes harder for me to legitimately jerk the weight. Got no issue with doing it with a circus dumbbell. My core stability felt all “loosey goosey” on that lift with 113kgs. Felt much sturdier with 122.5kgs but I definitely lost some of my mobility to get under the weight. I had some issues with the 131.5kgs in the rack position but once I got it settled, it went up pretty good, albeit a bit out front of me. I did manage to get my legs to move a bit better that set though. Next jump would match my all-time best single. Chalked up my hands and shirt for this one. Clean felt the best of the heavier singles. I adjusted my grip a bit after the lap of the log and I think it helped me to be able to get a better position to hurl the weight up to the shoulders. It felt questionable whether I would get it or not at the shoulders. Didn’t feel impossible but it also felt like this could be a miss if I lost tightness. Legs barely moved and became a hybrid of push press and a jerk. A purk jess if you will. Lockout was tough but not an all-out effort so I know there is still something there. I’ve felt I was back at this level earlier but you need to actually get the weight to know you got it haha. The question now is if I need to do push pressing or jerks for this. I still got a few weeks to figure it out and work on my technique. Quickly moved on to chest supported rows as I didn’t want to have another late night when I got home. Continuing with the theme of working up over five sets to a top set. This session being a 6rm. I had a goal in mind of doing my previous 5rm as the top set. Meant I had to start out with a bit of weight on the machine haha. Did plate-quarter-plate style jumps. No set felt like I had nothing on the machine like in some past sessions. But all the reps and sets felt smooth. Top set was heavy but I got the reps. Band push-ups after that. Easy warm-up and then a somewhat more controlled set with the average band. After that, two sets with the strong band tension. Goal on the first set to try and beat last sessions reps. Wasn’t too sure how that would go. However, I managed to get twenty for a two rep increase. Also improved by a rep on the second set. My chest was really feeling it on that last set haha. Ended the day with band pressdowns. First set felt tougher this time as I didn’t really rest that long after my last set of band push-ups. Home to stretch.

Craig_Pfisterer		...	29-09-2017 @ 13:07
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	September 28, 2017 – Week 7, Day 2 5 Minutes Percor AMT Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx15/15 Regular Box Touches (12” Box) BWx15 Sumo Box Touches (12” Box) BWx15 Squat Therapy (16” Box) BWx15 Hip Airplanes (supported) BWx7/7 Band Rows w/Biceps Stretch MMBx20/20 seconds MMBx20/20 seconds 16” Front Box Squats 20.5x10 43x5 66x3 88.5x1 111x3 111x3 111x3 111x3 111x3 Crunches BWx30 Leg Raises BWx30 One Arm Barbell Holds (L)84x48.80 PR+3.55 seconds (R)84x45.24 PR+4.71 seconds (L)84x48.12 (R)84x31.78 Stretching Comments: One of the easier sessions this cycle as the march towards Nationals continues. I was expecting to feel more beat up coming into this workout but feeling pretty good. Warmed up on the AMT. Heart rate got up to just 146bpm. Definitely one of the lower readings I’ve had. Calf raise work after that. Not as stiff in the hips and legs but definitely tough on my “strong side” this time. Easy with both legs and my “weak side”. Box touches with both styles felt good. Wide stance style I felt like I was anticipating the aching feeling I sometimes get in the left hip but it never materialized. On to squat therapy. Pretty good on the knees. Still adjusting my stance slightly during the set to get it to feel just right for my knees. I think trying to treat it like the actual box at the gym in Lancaster is helping a lot. Hip airplanes were pretty good too on both sides. Got close to losing my balance on the very last rep but kept stable. Band rows and biceps stretch followed. Upper back felt a little tight but had loosened up a good deal before even getting to these. I got into an angle from the stretch that allowed me to get a stretch into my forearms which I think helped there too. Weights next. Front squat box squats as has been the case past few trainings. Still working on theoretical maxes on how I feel on the day. But hard to tell really until I’m warmed up and if I’m in to it. I can feel like absolute crap and still for no reason actually be strong on a movement or lift. So for ease of things, 9kgs more from last time for five triples. Jumps up to that weight by quarters. The larger number of plates to get to this weight probably made the weight a little tougher than if I had used less plates to get to the weight. But I felt it was a good training. I will say that every time I unracked the weight, I kept thinking about that guy from three weeks back that had to go to the hospital after going for a max front squat (he ended up fully tearing 3 out of 4 muscles in the quad and needed stuff reattached). Just something that gives you pause. No muscle issues (despite the bruising from husafel stuff still) but knees can sometimes be achy. Definitely felt tougher than last time with less weight. I feel like the last set was the best as I think I finally realized I should be bracing even harder and my core stability felt better on that set. Light ab work (felt really good this time) and then home to finish up grip stuff in my garage. I had a slight break in training as my 2.5yr old nephew video called me and wanted to let me know he had a T-rex on his shirt and that he was going to be Batman for Halloween. Good to know. Used the same weight as last time for the barbell holds with the plan being two sets a side. I switched to having my left side go first after last time with it being much weaker from the previous session. I was worried that the husafel stone stuff with all the pressure on my left forearm from holding it was causing issues to the muscles in my arm and hands. No messing around today. I managed to improve my top set time with both hands. Forearms were cramping and fingers were forming “the claw”. Almost matched my time on the second set with the left (I was taking my time with the rest sets) but was far short on my second set with the right side. Maybe I had a bad grip on that one but still got some good work in here. Finished up with stretching and ate pot roast.


Craig_Pfisterer		...	01-10-2017 @ 04:28
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	September 30, 2017 – Week 7, Day 3 5 Minutes Concept 2 Rower Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx15/15 Regular Box Touches (12” Box) BWx15 Sumo Box Touches (12” Box) BWx15 Squat Therapy (16” Box) BWx15 Hip Airplanes (supported) BWx7/7 Band Rows w/Biceps Stretch MMBx20/20 seconds MMBx20/20 seconds Push-ups BWx15 I-Beam Frame Deadlifts Trap Bar (16”) 36x11 (miscounted) 77x5 Frame 118x2 159x2 199.5x2 240.5x2 Added Straps 281x2 322x1 299.5x2 Stone of Steel Over Bar (1.45m) 62.5x1 176x1 91x1 102x1 113x1 125x1 148x8 Prowler Pushes 252x34.29m in 50 seconds 211x51.99m in 75 seconds Stretching Comments: I was kind of looking forward to and also somewhat dreading this workout. Heavy frame deadlift and stone of steel on the agenda. Work had been fast paced all week and dealing with odd stuff. The night before, ended up eating four entrees at dinner and pretty much was ready for bed immediately. I felt rested getting up and hoped this would mean good things. Out to Lancaster for training. Windy and felt like Fall in the northeast today. Very big contrast from the blazing heat last week. The two extra shirts felt unnecessary today. Warmed up on the rower. Felt nice, smooth and rhythmic. Calf work was better than it had been the rest of this week as well as last week. Box touches were pretty good. Squat therapy was good too. Hip airplanes felt great. Just what I needed. Band rows and stretching followed. Easy for the back on rows. Arms pretty tight for the stretching. Set of push-ups to finish things up. Still require effort but it is quite the difference from when I first started this training cycle. First item of the day was frame deadlift. Plan being a top set of double but not a max. I weighed a lot of the equipment to make sure the numbers I was doing were close/right. Turns out the I-beam handles were lighter than I had thought they were by a little bit. Warmed up with an elevated trap bar for higher reps. I miscounted the first set and did an extra rep. Knee wasn’t acting weird like last time so that was good. Started with the empty frame after the trap bar stuff. Well not completely empty as I had to add a little bit to get it back to the weight I thought I had been using last time. Every set I gripped the back of the handles. Working up it didn’t feel so bad. I definitely had to play around the figure 8 straps get them to be the right position for me to pull. Hand is forced to be in the handle more gripped in the back versus the front. After the first set with the straps, I knew the next jump was going to be tough. I’d missed 2.5kgs less two weeks ago getting a single lift. Still 55kgs under contest weight. I spent go bit of time pacing and trying to talk myself up that I was going to get it. Deadlifting still a pain for me. I strapped in and gave it everything. With the way the first rep went up, I thought a tough double was there. But no, it was pretty much stuck after that. I was already off road as far as the plan with that stunt so I figured I’d get more lost and take some weight off to get my double. Didn’t feel right leaving it at 281kgs. Didn’t really rest, just however long it took me to take weights off and put them away. Definitely noticed this being tough. Felt my soul wanting to leave my body on the second rep. I rationalized with myself that I would be getting a 90 minute deep tissue massage after work on Monday to help with recovery. I really do hate being so far behind on this lift. Granted this is the most I’ve lifted off the ground since my injury. Nationals weight was a high bar even when I was healthy for me. Shooting for the moon as it were. Took a bit of time putting away all the weights. Hoped it would give a chance for my back to cooldown a bit from the effort I put on it. Then on to the stone of steel. Goal for the session was similar to last time. Work up to a comfortable single without any grip aids with more than last time to start and then do a top set of 5-10 reps with contest gear. No issues with the forearm feeling pressure so that is a good sign. I just did somewhat small jumps with weight combinations that I knew. I did the same weights I did for the first week plus the working weight from that week for an easy single. A bit more than I probably was supposed to with the weight increase from last time but it felt easy. I loaded up the stone of steel for my working set and that was when I got nervous. The nerves seem to help with this event it seems. My training partner got this weight for three doubles last week so I knew I had to put the work in. That first one gives me an idea of what I’m in for. Really, I wanted to beat the reps I got last time with this weight as I felt that I stopped early due to the thing spinning in my forearms. First rep definitely felt heavy. Not baby weight here. I took a somewhat slow and measured pace and got four before I had a mistake. I didn’t go high enough with my fifth attempt and I hit the crossbar and I stubbornly didn’t want to lose the lift and pushed forward. Of course the yoke wasn’t weighed down so I just kept shoving it away. Took a bit to get my focus back and commit. Big breathes between reps. I got two more reps before I tried to short change the pick on one and it went back down to the ground. I recovered and managed to get two more reps before I had enough. Good performance and work put in here. Kind of helped alleviate some of the sting from my deadlifting woes. Last item for the day was a max distance for time effort. I was debating going home to use my car loaded up with weights again but figured I should just load up a prowler and do that. The tricky thing was trying to figure out how much weight to use to hit the goal of working the entire 75 seconds. I went too heavy on my first set. Hit a rough patch and the thing wouldn’t move anymore. 25 seconds short. Not good enough. So I reset the course and took 41kgs off to try it again. Success this time but man does this get tough. Stretched and then headed home to rest and recoup. Six weeks until show time.

Craig_Pfisterer		...	04-10-2017 @ 22:59
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	October 3, 2017 – Week 8, Day 1 5 Minutes Percor AMT Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx15/15 Regular Box Touches (12” Box) BWx15 Sumo Box Touches (12” Box) BWx15 Squat Therapy (16” Box) BWx15 Hip Airplanes (supported) BWx7/7 Band Rows w/Biceps Stretch MMBx20/20 seconds MMBx20/20 seconds Push-ups BWx15 Bench Presses 20.5x10 43x3 66x3 84x3 102x3 120x3 138x3 156.5x3 Narrow Grip 129x5 Chest Supported Rows (1 second holds) 45x6 68x6 91x6 113x6 136x6 Seated Dumbbell Shoulder Presses 7’sx15 16’sx8 20.5’sx8 25’sx8 29.5’sx8 34’sx8 38.5’sx8 Band Triceps Pressdowns SBx30 SBx30 Stretching Comments: Body had been tense after Saturday’s workout. Luckily I had a deep tissue massage scheduled for Monday. Definitely needed it. Crazy to think that I’m using hundreds of pounds more compared to last cycle for just about every lift week in and week out. Forearms, neck and the muscles around my knee and shoulder joints needed it. Almost feels like a workout after a session. So I felt pretty good going into this workout. Warmed up on the AMT. Topped out at 153bpm. Calf raise work after that. Felt alright, no real issues. Just harder on the strong side. That side was apparently much tighter than my left side in the hamstrings. Box touches were alright as well. Some knee tenderness but I think that is less from joint ache and more from the bruise on my right knee from trying to “pinch” the stone of steel on that one attempt at shortchanging the pick and lap. Knees ached a bit on the squat therapy but that is kind of expected this first session of the week. Hip airplanes were good. They felt good on the hips as they have been this cycle. Band rows and biceps stretch after that. Stretch still feeling good and band rows felt easy. A set of push-ups to finish off the light stuff. More effort than I would like but still good. Started things off with bench press. Working up in sets of three to a 3rm. I had an idea of what I wanted to hit on this but it would come down to how I felt after the second to last set. The first reps on some sets felt a little off but then subsequent reps were good. Chest did feel a little tight from the massage but no issues. Second to last set of triples felt a little heavy but the bar speed was great so I went with my optimistic jump for the last set. I figured this weight was doable with how the reps with three plates went last time. First rep was a little tough but the second rep was much better. I ended up misgrooving the third rep and pushing too much toward my face too early. This ended up being an ugly rep that I had to maneuver around the pins to get back in the rack. I was not missing this rep. I had thought this was my old 5rm but looking at my records, this appears to have matched my 3rm. Granted there is only 2.5kgs difference between those two benchmarks, this is a good sign and was unexpected. Then moved the grip in for the last set. I didn’t respect the weight on that first rep as when I unracked the bar, it felt really heavy and it was more of a controlled drop than a conscious descent haha. Those were some tough reps but got the five and was ready to move on to the next exercise. On to static hold chest supported rows. 6rm for this time. Just went with 22kgs jumps on this to what I knew would be a hard top set. I took pretty short rests on these up until the last two sets when the weight got pretty serious. While this is my lighter and stricter day with the pauses/holds, still no less tough. Those holds are a bear as the weight definitely wants to pull me forward. Body feels like a furnace after the top two sets. A bit of change in the next exercise. Focus being on the peaking of my log for Nats so no circus dumbbell pressing for now. Old exercise from my first training cycle; seated dumbbell presses. Plan was to do a light warm-up and then do 4-5 sets up to a medium difficulty set of eight. I was aiming for more sets and reps for this session. I based off what I thought I’d be able to do with enough ease off what I hit that first training cycle. I treated every set like it was a heavy lift by just cleaning on dumbbell to the shoulders at a time. Left shoulder was certainly the more achy one on these but no pain. My expected top set was too easy so I ended up having to do another one. I wasn’t expecting that, otherwise I would have brought my dumbbell collars as the pair of 38.5kgs is mismatched (one is loose plates with thick handle and the other is longer with hex style bells). That was still pretty good and well within the level of effort for this set. Definitely have to rethink what I will use for next time. Finished up with band triceps. Had to rig something up as the power rack was in use. There was a barbell on top of the cable towers so I used that. I thought it would maybe roll around but it stayed put. Felt pretty good. Home to stretch and eat.

Craig_Pfisterer		...	06-10-2017 @ 23:12
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	October 5, 2017 – Week 8, Day 2 5 Minutes Percor AMT Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx15/15 Regular Box Touches (12” Box) BWx15 Sumo Box Touches (12” Box) BWx15 Squat Therapy (16” Box) BWx15 Hip Airplanes (supported) BWx7/7 Band Rows w/Biceps Stretch MMBx20/20 seconds MMBx20/20 seconds 16” Box Squats 20.5x10 43x2 66x2 88.5x2 111x2 134x2 156.5x2 179x2 202x2 224.5x2 Weighted Plank BW+45x30 seconds BW+70x30 seconds Side Plank BWx60/60 seconds Stretching Comments: Not much to this workout as the focus remains on the heavy pressing work on Day 1 and event stuff Day 3. But still putting full effort into everything. Warmed up on the AMT. Heart rate 146bpm so that was good. Calf raise work after that. Some difference between the two sides but not a drastic issue. Box touches with both styles felt good. Good stretch in hamstrings. On to squat therapy. Knees were achy but not as bad as I was expecting. Hip airplanes were good. Good for the hips and back. Band rows and biceps stretch combo after that. Rows felt alright okay and stretch was pretty good for the arms and shoulders. On to the weights. Plan for today was to work up to a conservative top double on box squat, going up in sets of two. I think I’m getting used to box/regular squatting again. For some reason, I felt I had a big lift in me (compared to what I’ve been doing) even though this was just one rep less than last time. I made jumps in 22.5kgs so that I would have a good margin of error if things went sideways as I warmed up and could adjust the top set. When I first had thought of this workout, I was planning on doing plate-quarter-plate jumps up to four plates and then doing 18kgs jumps. Knees felt better as I went up in weight. I had some concerns with the lower weights. Camera was saying I was moving fairly well on the bar speed even as the weight kept climbing. Weight was feeling heavy on the second to last set. I felt like I almost stumbled walking the weight out. Was debating on going for that last jump up to five plates. Watched the video of the last set a twice and felt that I had this. Not backing out of it now so another 22.5kgs on the bar. Took a bit for me to get my mind right and calm my breathing down so I wasn’t burping. Walkout felt better this set and I got one rep pretty good and then went for the second. A little tougher at the midpoint but still solid. Probably had another rep there. Happy to get this one what is basically the last heavy squat workout this cycle. Hoping this carries over to my deadlift off the floor. Left side of lower back was a little tender after that set but felt alright. On to abdominal work. Weighted planks followed by unweighted side planks. Plan had been to do the same as I’ve done the last two workouts. First set was good and pretty easy, I just was sweaty. Second set had a hiccup as the kettlebell fell off my back. Didn’t want to chance that so I just had about the same weight in bumper plates added. Side planks I felt like my abs would cramp up. But held strong. Home to stretch and eat. Need to make sure I’m rested for the next workout.

Craig_Pfisterer		...	08-10-2017 @ 20:37
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	October 7, 2017 – Week 8, Day 3 5 Minutes Concept 2 Rower Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx15/15 Regular Box Touches (12” Box) BWx15 Sumo Box Touches (12” Box) BWx15 Squat Therapy (16” Box) BWx15 Hip Airplanes (supported) BWx7/7 Band Rows w/Biceps Stretch MMBx20/20 seconds MMBx20/20 seconds Push-ups BWx15 Yoke/I-Beam Farmer’s Walk Medleys y-136x30m in 10.79 seconds 227x9m/55x9m in 11.26 seconds 272x9m/91x9m in 12.28 seconds 317.5x9m/118x9m in 14.57 seconds y-340xpick 363x18m/145x18m in 31.30 seconds Sandbag Rows 68x5 91x5 125x6 PR+4.5kgs H-Stone Carry (off platform) Turns at 9m 137.5x18m 160x18m Turns at 18m 183x50.85m Sled Drags 184x58.62m in 75 seconds Stretching Comments: Definitely feeling the heavy box squats and lack of sleep upon waking. Work stress with current and future demands leaving little time to think when not at home. Lots of things to get thru today so no time to waste. Out to Lancaster to training event work. Apparently cool enough at the gym that they didn’t have the big industrial fan on. Meant I was going to be a sweaty mess so good thing I packed a towel and three shirts. George Pearson was there training for Master’s World’s Strongest Man in December. Haven’t seen him since May 2015 at the Kumite show. Warmed up on the rower. Felt pretty easy at the start but then got back to normal difficulty about halfway thru haha. Calf work was okay and the box touches for both styles were good. Squat therapy I was little achy but still pretty good. Hip airplanes were pretty good as well. Band rows and stretching followed. Easy one rows. Biceps were really tight so this was good on the stretch. Set of push-ups to finish things up. Felt pretty easy this time. Upper back on the left side was feeling sore and tight. A little worried with how heavy event work would feel. Medley work for Nationals with yoke and farmer’s walks. As I found out last week after weighing the implements, I found the farmer’s walk handles were 1kgs lighter than I thought they were and the yoke was 1.5kgs more than the lightest I thought it was. So I had to make some adjustments. The first set warm-up stayed the same. Fastest I’ve done it so far so that was good sign. No issues with the upper back but goodness was my lower body feeling like someone took a hammer to it. Lower back and hips were feeling it haha. Then setup half distance course again with both implements. Weight increased by 45kgs on the yoke compared to the last two times while farmer’s stayed about the same. I felt pretty good on the speed with the yoke despite the jump in weight. Times were at most a second slower compared to last time but again, yoke much heavier on each warm-up set. The second to last set of farmer’s walk, I rushed the setup as I gripped on handle in the middle while the other was towards the back. Felt weird but I powered thru it. Before the last set, another change made. Pick with a weight in-between the previous set and last set. It felt heavy. I was a little worried going into this last set. Brian I think said something about this is big time weights and I said something like I have to do it first. George then said that there should be no doubt and just do it. Helped me get my head on straight. Pick with 800lbs felt better than the previous weight and I felt I was movng pretty well until about halfway. Better transition into the farmer’s walk handles. These were a bear to pick up. Those handles rotating in my hands just suck. Much like yoke, once I was up and moving it was going well but again, I slowed down about halfway as I was trying to keep my grip secure. But I finished with no drops. About 3 seconds slower compared to last time but still good. I was pretty wiped from that but I still had a lot to go through still. Sandbag rows after that. Slight change in that the warm-ups to the top set were all sets of five so I could go a little heavier on those sets. The sandbags were all in a pile and the one I wanted for the first set was near the back. I tried to pull it out but that ended up being more of a hassle and my right biceps started to not like that. So I ended up being a little tentative with my reps on those first two sets. Last set, I wanted to go for another big increase. Compared to last time, just felt heavy and awkward. I should have re-read my training plan for today as I was only supposed to do five but did six. I’ll make sure I go for just five next time. Soft belt popped off one of the straps mid-set. And that was going to end up being a theme the rest of the day. Husafel stone again. A fairly big change on this one. Previously all sets were for max distance. This time, the two work up set were just for 18m with turns at 9m and only the last set being a max distance run. Working on the peak at this point. Hopefully a changeup that will lead to further improvements. I had gotten some more clarification on the husafel carry for Nats in that no grip aids (gloves, sleeves or tape) will be allowed as it is rubberized. Brian also had a chance to try one with very little weight in it and he said that my staggered grip might not work with how the lead shot shifts. I’ve trained with lead shot loaded husafel before so I don’t think it will be a factor but I figured it would be worth a shot to try this stuff out now rather than day of. Husafel came out 1.5kgs more than I had been using but it wasn’t worth it trying to get the exact weight so just did it with the extra 3lbs as I have been doing this whole cycle. First set I did front carry style. Yeah, that sucked. I was slow and felt like it was going to drop the entire time. Looking at the video, I probably should have bumped it up my body more so that I could a get a better grip. The next set, I went back to my stagger style grip. This thing is still pretty slick so I still moved much quicker compared to the previous set I didn’t feel as secured as I usually do. For the last set, I wrapped up with tape on the forearms and gloves. They won’t be allowed at the show but to get the most out of training on this one, I feel they are necessary. I’m certain I will get a pretty good grip with the rubber coating and chalk. Tape also keeps the bruising down on my forearm that gets painful. I felt like everything would go well for this last set but it did not. I was moving well but I felt my grip on my bottom hand already feeling compromised before I made it down one length. Well short of my best and even of my worst this training cycle. My forearms and grip had been feeling good after the deep tissue massage earlier this week. Felt disgusted with it but no time to dwell on it. Needed to finish up the session. Last item of the day was a max distance sled drag. I could’ve kept the weight the same as last time and just tried to get more distance but I wanted to do more weight. A lot more. Maybe I was pissed off about the husafel set. Added 18kgs to the sled and got set. Started slow and I worried I had made a mistake. But I kept going. Kept telling myself to keep the feet moving. There were several times where I was concerned with hitting a divot in the road made by either dropping the husafel or farmer’s walk handles. But I pushed on and got a better distance than last time with the increased weight. It ended up being like another exercise putting away all the equipment I had out. Decided I’d rather go home to stretch than stay at the gym. Stretched and then again had to cool off with an ice back on my neck. Really need to refuel and get some good, quality sleep this weekend.

Wayne_Cowdrey		...	11-10-2017 @ 22:29
Still got a little bit of strength Member 400, 22056 posts	Your journal entries are so wordy! Well done on the log PB that has appeared on the chart

Craig_Pfisterer		...	11-10-2017 @ 22:54
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	Wayne_Cowdrey said:Your journal entries are so wordy! Well done on the log PB that has appeared on the chart Thank Wayne. I do write a lot. I got a lot of thoughts and want to keep record of them. Post for yesterday will be up shortly once I convert the pounds to kilograms.

Craig_Pfisterer		...	11-10-2017 @ 23:09
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	October 10, 2017 – Week 9, Day 1 5 Minutes Percor AMT Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx15/15 Regular Box Touches (12” Box) BWx15 Sumo Box Touches (12” Box) BWx15 Squat Therapy (16” Box) BWx15 Hip Airplanes (supported) BWx7/7 Band Rows w/Biceps Stretch MMBx20/20 seconds MMBx20/20 seconds Push-ups BWx15 12” Log Clean and Press Clean + Push Press + Jerk 50x1+1 63.5x1+1 77x1+1 91x1+1 104x1+1 Clean and Jerks 118x1 131.5x1 145x0 145x1 PR+4.5kgs Clean and Jerks (one clean) 115.5x4 Chest Supported Rows 91x5 113x5 136x5 159x5 181.5x5 PR+9kgs Band Resisted Push-ups No Bands BWx15 Add Bands & Chains SB+5cx16 SB+5cx14 SB+5cx10 Band Triceps Pressdowns SBx30 SBx30 Stretching Comments: Event training on Saturday wrecked me. I slept until almost noon on Sunday and ended up going to bed before 10 without dinner. Very happy that I had Monday off to readjust to normal hours again haha. Lower back was tight and knees ached. New bruises as well. Felt stressed all day, not sure if work or just thinking about going for a heavy log press max. Warmed up on the AMT. Heart rate peaked at 159bpm. Trying to get my strides per minute up. Calf raise work after that. Best these have felt in a while. Box touches felt good both styles. Some hip joint ache on the regular style, nothing on the wide. Squat therapy went well. No knee aches here. Hip air planes were also good. No real balance issues. Band rows felt good. Biceps were still feeling the effort from the sandbag rows so made sure I got a good stretch. Push-ups to finish off the stuff before the weights. Tougher than they felt on Saturday but still ok. On to log work. Plan for this workout being to work up to a top single. Still not certain if push press or jerk. So plan was to do both for a bit and then go with the one that felt best today. 13.5kgs jumps between sets so I had to pick what I wanted to hit at the end of the session and go backwards from there. The contingency on the two part overhead was up to 113kgs. I was debating on going for just 2.5kgs or 4.5kgs. I eventually went for 4.5kgs to try for 145kgs as the top set as the numbers worked out better overall. Honestly, both styles felt good and I only went with jerks after that point with it feeling slightly faster. I put on belt and other support gear earlier than I usually would to make sure I got used to the breathing and seeing how it affecting my lift. 131.5kgs felt hard but didn’t look that bad on video. I could always just go for 143kgs. But I’m stubborn so I just went for 145kgs. Clean felt good but I missed the press. I was actually surprised that I missed it with how it felt on my shoulders. My body just doesn’t want to cooperate. I sat down for a while after that attempt and contemplated everything. If I should still go to Nationals, if I should keep doing strongman. A lot of effort into that missed attempt. I was sweating profusely (arms, face, legs) and had to wipe it off. But stubbornness prevailed. I decided, hey, that didn’t feel so heavy on the chest and I already got a miss out of the way so no worries. Probably not a smart decision but I went with it. Clean felt just as good but this time the weight didn’t come crashing back down. Barely got the lift. Left side was locked out, right side soft lockout. If it was a contest, I wouldn’t give it to myself. I was so fatigued mentally that I didn’t even show any excitement getting the lift. I was mostly disgusted (and light heated, had to grab the nearby power rack to recover). I don’t think I will be happy with it until I get it clean. Almost like a spotter on bench touching it. But it is great that I’ve hit a lifetime PR on log after dealing with this injury but I still have a long way to go. Down set with 80% of that single. This sucked. Plan was 3-5 reps. I had nothing left. I’m notoriously terrible at reps from the chest on log. I don’t even know if these were jerks or just me trying to walk under the log with some heaving involved. Just dead. Managed four ugly, ugly reps. Couldn’t be happier moving on to chest supported rows. It was already going to be a late night and I had already decided I was just getting burritos for dinner. Continuing with the theme of working up over five sets to a top set. This session being a 5rm. I wanted 181.5kgs and I was going to get it. 22.5kgs jumps so the math was easy. Still watching the biceps and no issues there. Good, explosive reps up to 159kgs. Slowed down a bit there. Then Band push-ups after that. Forgot the average band so I had to jump right into the heavy stuff after a light refresher set of regular push-ups. This time three max rep sets. Strong band plus a chain around my neck. Chain kept ringing in my ears but good effort here. Just obliterated my chest. Ended the day with band pressdowns. Finally figured out how to do these without the excess band hitting me in the junk. Not saying I deserved a MacArthur Genius Grant for it but I’d welcome it haha. Both sets were good. I was beat and don’t want to think about lifting for a while. Home to stretch and eat recovery burritos.

Craig_Pfisterer		...	14-10-2017 @ 02:27
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	October 12, 2017 – Week 9, Day 2 5 Minutes Percor AMT Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx15/15 Regular Box Touches (12” Box) BWx15 Sumo Box Touches (12” Box) BWx15 Squat Therapy (16” Box) BWx15 Hip Airplanes (supported) BWx7/7 Band Rows w/Biceps Stretch MMBx20/20 seconds MMBx20/20 seconds 16” Front Box Squats 20.5x10 43x5 66x3 84x2 102x1 120x3 120x3 120x3 Crunches BWx30 Leg Raises BWx30 Stretching Comments: Probably the least intense workout of the training cycle besides maybe the deload week stuff. I didn’t feel to beat up last time I did this workout but I certainly did this time. I put a lot into getting that log press last workout. Triceps beat from the session still. Right biceps still a little tender from trying to move that sandbag last weekend. Lower back tense and sore. Warmed up on the AMT. Heart rate up to 153bpm. Calf raise work after that. Tougher than last session. Box touches with both styles felt good. On to squat therapy. Pretty good on the knees. Felt though to get the upper back to stay in the best position but I expected it a little after the log press and row stuff. Hip airplanes were pretty good too on both sides. Band rows and biceps stretch followed. Trying to get the biceps to relax. Only exercise with weights for today was front squat box squats as has been the case past few trainings. Still working on theoretical maxes on how I feel on the day. Just easier to keep adding 9kgs each time as it feels to be doing well based off of what an expected max would be. Not the best session. All my joints ached and everything felt heavy. Definitely caught myself lowering some reps too fast on warm-ups. Everything felt tight. Felt slow off the box with the heavier sets. Thankfully only three triples this time. Still doing EOMOM for the rest. Went right into the easy abdominal stuff. Crunches felt good and so did the leg raises. Perhaps not as much relief as I would have liked with the lower back but it will have to do for now.

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