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| Craig_Pfisterer |  | ... | 20-05-2011 @ 02:59 |
 Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | May 19, 2011 - Extra Workout Double Band Leg Curls IW#4'sx30 PR+5 reps IW#4'sx30 Roman Chair Back Extensions bw+34x25 PR+2.3kgs bw+34x25 Machine Hip Abductions 93x25 PR+2.3kgs 93x25 Belt Squats 95x30 PR+2.3kgs Ankle Chain Weight Lying Leg Curls 5'sx250 Band Face Pulls IW#1'sx100 Band Press Downs IW#1'sx100 Band Straight Arm Lat Pulls IW#1'sx100 Comments: Tired. I felt rested when I woke up in the morning but I was just about dozing off during my workout. The bands were merciless on leg curls today. Going to stay at this rep goal for another workout or so. Small increase on Roman chairs, going to stick with that weight again as well. Maxing out the machine on the abductions now. I'll pretty much stay at this weight, might add in a mini band if I need it later on. I increased the weight on belt squats (even though I said I was going to stick to the same weight). I didn't want my abduction weights to be the same as the belt squats. Wasn't too bad. Might up the weight, not sure as it would be my deload week coming up. The usual riff raff of repetition stuff filled up the rest of the workout, not much to say about those. | ||
| Craig_Pfisterer | | ... | 21-05-2011 @ 16:29 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | May 20, 2011 - DE LB Dynamic Warm-ups 18” Safety Squat Bar Box Squats w/IW#3’s clinched No Bands 29.5x10 47.5x2 Add Bands (+43kgs) 29.5x2 47.5x2 70x2 93x2 116x2 116x2 116x2 116x2 116x2 116x2 116x2 116x2 Safety Squat Bar Split Squats 88.5x10/10 102x10/10 115.5x10/10 PR+4.5kgs Arched Back Stiff-legged Goodmornings 125x8 138x8 152x8 165.5x8 PR+2.3kgs Pulldown Abs 36x12 56.5x12 77x12 PR+2.3kgs 42 Minutes of Stretching Comments: Good lifting, lots of joking around. The power rack I use for squatting had it's anchoring system reinforced so no issues with it moving now. Left side of my lower back was a bit tight from yesterday's high rep stuff. Squatting took a few sets to get the weights moving. It's crazy how much of a difference there is between barbell and ssb when doing these for speed work. Weight was easy on split squats but the reps are just plain no fun. Gm's were tough, almost lost the last rep but powered through. Last set of abs was a grinding fight. Going to stick to these same weights for next time. Lots of stretching. | ||
| Craig_Pfisterer | | ... | 22-05-2011 @ 02:03 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | May 21, 2011 - DE UB Dynamic Warm-ups Close Grip Bench Presses w/ Chains No Chains 20.5x10 Add Chains(+22.6kgs) 20.5x2 43x2 61x2 79x2 93x2 109x2 109x2 109x2 109x2 109x2 109x2 109x2 109x2 Parallel Bar Dips bw+25x8 bw+41x8 bw+57x8 bw+72.5x8 PR+2.3kgs Neutral Grip Incline Dumbbell Bench Presses 34'sx8 43'sx8 50'sx8 57'sx4 PR+3 reps Bent Over Rear Delt Dumbbell Raises 24'sx12 33'sx12 42'sx12 36 Minutes of Stretching Comments: Shoulder felt a bit better but it was acting up on the first few sets. Took some time to get my back set and keep the stress off the shoulder. I didn't lockout the one rep on my seventh double with 109kgs (wasn't thinking) but I came back on my final set and just embarrassed it. Started out cautiously with dips. I got the first five reps with 72.5kgs fairly easy but had to fight tooth and nail for the final three. I started out too light on incline as I had forgotten that I had done 54kgs for eight reps last week. I fixed my error on the next set. 57kgs was quite unwieldy (plate loaded) but I managed to improve from a struggle of a single to a solid four reps. Finished up with rear delts and stretching. Last tough workout before the competition. Just going to do light stuff on Monday and Wednesday and then wait. | ||
| Craig_Pfisterer | | ... | 22-05-2011 @ 20:27 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | May 22, 2011 - Stuff and Highlights Walking - 34 minutes Comments: Heh, it's been a while since I've actually gone for a walk for relaxation/recovery work. I'm either walking to or from work most days. Nice a refreshing. Saw the owl statue that had been carved out of tree a few months ago, an elderly couple pushing a dog in a baby stroller and a middle age woman working out on a Gazelle in her garage with the garage door open. Of course there are other things on my mind. Saturday will be my first competition back from injury. I'm nervous but I'm trying my best not to dwell on that. That first week after injury had been mentally tough, from being stuck on the couch to having people accuse me of taking "special supplements" not 48 hours after it happened. I've maintained a positive outlook and that has definitely made my recovery easier. To think three months ago I was keeping track of PR's for how long it took to get my shoes. I'm still far behind other heavyweight competitors in most of my events. I've made strides these past two months but there is still a big gulf between me and them. It can be discouraging. Another development has been the announcement of WSM gyms and a way for amateurs to get to WSM. It's still in its infancy though. I was definitely skeptical when the two press releases were posted as there wasn't much info and it was vague. However, upon some clarification, I am optimistic. Ok, so on to my training highlights video. It is from the Facebook as the Youtube muted the audio and I refuse to change the music (plus it was a pain to upload). Enjoy. Video - http://www.facebook.com/v/568037995816 | ||
| ALWEBB72 | | ... | 22-05-2011 @ 20:31 |
 Is wasting away !!! will be down to 30 stone soon Member 1649, 2160 posts SQ 290, BP 235, DL 325850.0 kgs @ 110kgs UnEq | goodluck on saturday you will smash it. | ||
| Craig_Pfisterer | | ... | 22-05-2011 @ 20:34 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | ALWEBB72 said:goodluck on saturday you will smash it. Thanks. | ||
| Craig_Pfisterer | | ... | 24-05-2011 @ 02:47 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | May 23, 2011 Walking - 33 minutes Comments: I was going to do extra work but I figured it would be better to just take this week super easy and totally deload. I plan on doing a very light extra workout either Wednesday or Thursday. Walking felt good. It was quite humid outside compared to yesterday. | ||
| Craig_Pfisterer | | ... | 24-05-2011 @ 23:49 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | May 24, 2011 Walking - 33 minutes Comments: Deloading is boring. Walking was nice though. | ||
| Craig_Pfisterer | | ... | 26-05-2011 @ 00:18 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | May 25, 2011 - Extra Workout Band Face Pulls IW#1'sx100 Band Press Downs IW#1'sx100 Band Straight Arm Lat Pulls IW#1'sx100 Ankle Weight Lying Leg Curls 5'sx250 Comments: Bored. I feel my energy being pent up due to lack of actual working out. Easy pump stuff today. A few more days I should be anxious to kill it. | ||
| andydanjosh | | ... | 26-05-2011 @ 18:05 |
 ^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180447.5 kgs @ 74kgs UnEq | sessions are looking good and that was a nice stone session bud. | ||
| Craig_Pfisterer | | ... | 26-05-2011 @ 18:57 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | andydanjosh said:sessions are looking good and that was a nice stone session bud. Thanks. | ||
| Craig_Pfisterer | | ... | 29-05-2011 @ 18:02 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | Post Edited: 29.05.2011 @ 18:11 PM by Craig_Pfisterer Battle of the Badass VIII - Wallkill, NY - 05/28/2011It has been eight months and ten days since the last time I did a contest. This was not by choice mind you. I didn’t have the funds for Nationals last year and I ruptured my hamstring training for a contest at the end of January. That’s a bit of a lay off and it showed. I was instructed to keep the mindset of this being a comeback contest and that “surviving” the show was the main goal. Hard to say I’m doing it just to do it and not going for the win. I don’t like it, and I tried my best at this contest. Three days before the contest, a storm went through where I live and my house was without power until Saturday afternoon. Not the most pleasant two days leading up to the contest, especially with waking up at 5:00 AM for the drive up to New York. I spent most of the ride napping and the rest trying to ignite the fire in my belly for competing. Saw a truck decal that read “fat people are harder to kidnap” and while odd, probably true. It was very nice outside and I signed in with Joe Farino. I was in the over 120kgs heavyweight class so they didn’t bother weighing me in but I checked anyway and I was 122kgs with my shoes on. Five competitors were in the heavyweight class including myself. Two of them were from Canada. There were actually a lot of Canadian competitors. I was very interested in competing against them as I like facing new opponents (sorry Justin and Harley, it’s not you it’s me. We’ve done this dance before haha) and it would be a chance to face some “international” competition. Other countries tend to have different focuses when it comes to their events. In the US, the big ones are deadlift, overhead and stones. Also Gerard Benderoth was there. Christ is he a large land mammal. I walked around and took photos of all the equipment as per usual. Things move quickly at these contests so I knew I’d have very little if any time to warm up for the events. Press medley was up first. The first event of the day was a press medley. 12” log of 122.5kgs, axle of 129kgs and a 13.5” log of 136kgs. 60 seconds to complete all three and split times for each implement. I have been putting in a lot of effort into my pressing. After my last contest in September of last year, I made the decision to switch from jerks to push pressing for my overhead as per suggestions from Dave Ostlund. It took a while but the week before this contest I finally got my push press to beat my previous jerk PR. This strategy worked well for me as my legs felt dead today. Not lively at all. My last warm up weights were 104kgs on the 12” log and 106.5kgs on the axle for a single each. My goal was not to rush it and give the 136kgs log my best effort. I got the first two easy (but I was slow moving between them, conserving my strength) and went for the 136kgs log. I didn’t realize it was a 13.5” log at the time. It went too far forward and my legs weren’t helping. I took a break and tried again but missed the clean. It would have been huge for me to get the 136kgs 13.5” log as my PR on that size log is only 120kgs. Then again, my PR push press on a log is 129kgs so it would have been something. Not a bad effort for me but I got fourth out of five here. Up next was a simple event; yoke. 363kgs for 60’ in 60 seconds. The catch of course being that these were on Joe’s yokes. Wide and unstable. My only warm up for this was moving back one of the light weight’s yokes like 10’ from a low pick (maybe 317.5kgs). I had been training all this cycle for this implement by using my friends’ crappy yokes and doing them beltless. This was of course my downfall. One is that none of the yokes I had trained on were this wide, not by a long shot. I would have been better off using a chain yoke. Second was not at least introducing a belt into my training sometime before the contest. This was an avoidable mistake that I had actually planned into my training but I was more concerned that it would affect my deadlift training (which had fallen the farthest behind after my hamstring injury). I get set under the weight and I start at a good pace, then I lose my air (belt!) and the yoke shakes me and I go down. This happens again and I drift to the right side. My dad was worried I was favoring that side due to my hamstring but I was not. I picked it up again and finally finished the course in 40.07 seconds almost 20 seconds behind the fourth place guy. Incredibly frustrating as I had done this weight, beltless for 100’ with no drops in training. Obviously last place on this. Then came the event, the one that had interested me enough to do this show; axle keg drop deadlift medley. Empty frame, then 72.5kgs keg, 79kgs keg, 109kgs keg and 113kgs keg for five total reps in 60 seconds. I’ll be honest, the other events have been done before (and most at this contest are my weak events) but this one was special. Luckily, I had a car frame deadlift to train on and I did a few sessions with it to get ready. At least I thought I’d better ready for it. The height was 18”, which is awful for me since it is just above midshin. Also with it being an axle, there was no flew in the bar. I had been training from a much lower height and with flexing bars. This height meant my legs wouldn’t be much help. The empty frame felt tough and when I asked how much it was, I found out it was only 147.5kgs. Great. If I wanted to get any real points, I’d need to get four reps. I got three reps and barely broke the fourth off the ground. To make matters worse, Gerard Benderoth goes in, adds 63.5kgs to the axle in front, does all the lifts and does a double with the final weight. Another last place. Ok, intermission time. At this point, I got this song “Chasing Pavements” by Adele stuck in my head. Well, at least the lines “should i give up or should i just keep chasing pavements even if it leads nowhere” (I think it was playing over the speakers at one of the gas stations we stopped at or something). Actually it was in my head for all of the events so far. She has a nice voice. But really, I was frustrated. Even with the improvements in my weaknesses, I was still weak. I was debating whether to stop competing for the year and just chain myself to rack and squat, deadlift and press until I’m not terrible at these things. I’m actually still think this over as I’m writing this write up. Ok, back to the contest. Now I was solidly at the bottom. This was Viking Fest 2010 all over again. But the show goes on. Up now was the yoke front carry. 261kgs for 60’ in 60 seconds. You could hold it any way you want but it had to be in front. No one wanted to do this event. Most held it in the crook of the arms like a conan’s wheel while a handful did it front squat style. Again, not much warm up on this and I on this, it’s important to me. I can go and drop it 10’ in to a run, come back and go 50’ easy. I had trained this event like twice, once heavy and the other light for distance. I think that made me the most experienced haha. This went decidedly better than my regular yoke run. But I started to see the darkness and just kept moving, trying to out race it. It caught up to me about 15’ from the finish line and I just dove back under it and stumbled to the finish line. But I had to cross it so I just picked it again and tossed the yoke over. My run was good enough for third out of five. The final event was atlas stone over bar. I guess I was feeling a bit better after the front carry. I was definitely being more sociably as I was cheering on people for the stones in the other classes before I went. I prefer being in that mood as opposed to the woe is me funk I had found myself in earlier. 159kgs stone over a 48” bar in 60 seconds. Actually, a bit higher as it had a rubber mat on it, like they have at the Arnold. Stones are my thing. Probably why I have a concave chest and my abs have the words “place stone here” engraved on them in Celtic runes. But this time, the stone was light for me (I’m getting death stares just writing that haha) and my worry was not fatigue but speed with the short time limit. In training, I had done seven and watching a recent Pro show in Washington state, the most there was eight with the same weight stone but with a 75 seconds time limit. I went a bit earlier than I had expected (we had been going in the same order the whole day) but I did my thing. I have used this stone in competition three times before so I knew its name, its every secret. Ok, simply that it was a dusty side. I had a good pace and only hesitated before going down for the eighth rep. I had less than two seconds left after that load so I called it there. I wasn’t tired, just no more time. Harley matched my reps but got his eighth rep just before time expired so I won it by virtue of a faster time. First place on the final event. Well, I ended up in fourth place out of five competitors. Not exactly the result I was hoping for but I did survive the day which I guess was the main goal. I lost points on some things by seconds and in some cases, fractions of seconds (I believe by .2 in one instance). As far as training, my switch to push pressing/focus on strict press and benching strength has been beneficial in that my overhead is consistent now and I’m not so reliant on leg power. Even with less stone training, my stones are still spot on and I think I owe that to reps on goodmornings and bent over rows. Frankly, I’m embarrassed of my deadlifting. I really only had “fun” when it was time for stones, cheering on others and when it was over and I was talking with other competitors. I’m not too sure when my next contest will be. I’ve been enjoying my training. Guess I need to keep pursuing strength. It is an elusive mistress. | ||
| Craig_Pfisterer | | ... | 30-05-2011 @ 21:41 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | May 29, 2011 Walking - 31.5 minutes Comments: Felt good to sleep with air conditioning. Pretty sore, walking helped loosen up my knees. They get achy from being in the car for so long. Just light workouts all this week. May 30, 2011 - Extra Workout Band Face Pulls IW#1'sx100 Band Press Downs IW#1'sx100 Band Straight Arm Lat Pulls IW#1'sx100 Ankle Weight Lying Leg Curls 5'sx250 Comments: I guess summer is in full swing, got up to 35 degrees today. Just high rep stuff today with easy band tension/weights. | ||
| brownbear | | ... | 30-05-2011 @ 21:56 |
 Morrisons - rump - 7£ Member 2206, 11578 posts SQ 228, BP 150, DL 260638.0 kgs @ 98kgs UnEq | That was a fantastic write-up, really enjoyable read | ||
| Craig_Pfisterer | | ... | 30-05-2011 @ 22:30 |
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | brownbear said:That was a fantastic write-up, really enjoyable read Thanks, I try to make them worth reading. I feel that numbers just don't tell the whole story. | ||
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