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» Adventure Time! (Go to post)22-09-2017 @ 13:00 
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.

» Adventure Time! (Go to post)21-09-2017 @ 03:06 
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.

» Adventure Time! (Go to post)16-09-2017 @ 23:25 
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.

» Adventure Time! (Go to post)15-09-2017 @ 13:00 
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.

» Adventure Time! (Go to post)14-09-2017 @ 12:33 
Billytheold said:Getting closer! That 305 was very nice. You came a long way from your injury! I just got done 1250am. I'm going to Phoenix. When is Vegas?

Thanks Billy. Still dealing with some issues with the SI joint. Flaring up something fierce this week. Nats in Las Vegas is 11/10 and 11/11.
» Adventure Time! (Go to post)14-09-2017 @ 01:26 
September 12, 2017 – Week 5, 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 Strict Press + Jerks
41x1+1
41x1+1
41x1+1
134x1+1
156x1+1
178x1+1
91x1+1
100x1+1
109x1
Clean and Jerks
109x1
118x1
127x1
138x1

Chest Supported Rows
68x8
91x8
113x8
136x8
159x8

Band Resisted Push-ups
No Bands
BWx15
Add Bands
ABx10
SBx18 PR+1 rep
SBx12

Band Triceps Pressdowns
SBx30
SBx30

Stretching

Comments: Body is feeling beat. SI joint area is acting up a lot. Enough that it is annoying and sometimes painful. But not enough to prevent me from doing any activities so far. Aches in the left hip at times but the most present is tender spot. Either the nerve is irritated from inflammation or the muscles are not recovered from the heavy work of back to back event sessions. I figured this was a possibility with the difficulty of last week’s sessions. I also had to modify this week due to a rescheduled appointment. I was going to do this workout a day early but I was feeling beat up so I took my normal rest and will just do two in a row instead. Warmed up on the AMT. Heart rate got up to 160bpm. It went up pretty quick right after the second minute and stayed steady before going up again on the last minute. Calf raise work after that. These were ok. Form felt off a little. Not sure how to explain it, like I was too far forward. Box touches felt good both styles. I was expecting pain or ache with the SI joint acting up but not issues. Squat therapy didn’t bother my knees this time but definitely notice the SI joint. Didn’t make things worse, just noticed it. Hip air planes were ok. I felt good on them and had hoped they would provide some relief but no dice. Band rows felt good. Shoulders and biceps surprisingly didn’t feel that tight. Push-ups to finish off the stuff before the weights. Easiest these have felt so far. On to log work. Bit of a change from the EMOM stuff. Log clean into strict press and then followed by a jerk to start. I did three warm-ups with the log to get the form down before moving on. I decided to use the bumper plates to get used to what will probably be used at Nats. Went up in kilos until the 25kgs plates and then back to pounds. Strict pressing didn’t feel so bad. Just can be tricky going from rigid for the strict press to dynamic for the jerk. Plan being to work up to 90-95% of what I felt I could get on the strict press before changing things up. 109kgs went up easier than expected but it was within the limits so that was where I stopped. Five minute rest before going for the jerk with this one. Cleans felt off today. Slow to get that last roll to the chest. I feel like previous sessions I was able to get the weight up almost violently. Banging my chin on the jerk with 109kgs wasn’t a good sign haha. The next single felt better. The next not so much. I felt like my timing was off or something as I got under the log and it felt stuck after the leg drive and I had to press it out. Plan had been to go up to a conservative max on these today. Probably should have called it there but I wanted at least 136kgs. So I went a little more than that. This was ugly. I’m really not sure how I got this one. My lower body and upper body were not working together. Like two different plans. Felt some vertebrae moving on this one. While it is the most weight on log since my injury, it still not a conservative max and it was the ugliest log jerk I’ve ever done (that was successful). Thankfully my stupidity didn’t exacerbate my issues. Quickly moved on to chest supported rows to take my mind off of it. Plan being over five sets of eight to work up to an 8rm. Went up in 22.5kgs to a top weight. Lighter weights felt good and easy. Didn’t feel like I had any weights until the second to last set. Definitely had to put in the work to get the reps on that last set though. So this went well thankfully. Band push-ups after that. Warm-ups went well. Again, two top sets with goal on the first set to try and beat last sessions reps. Conscious of trying to keep a neutral head position so nothing got strained in my neck like last time. I feel I did better in that regard. Got an extra rep this time. I think what really surprised me was the second set though. Last time, I got a measly five reps. More than doubled that this time. I guess I’m recovering from these better. Ended the day with band pressdowns. I gripped the band higher right from the start, making these the toughest they’ve been so far. Arms felt inflated for a good 30 minutes afterwards. Home to stretch, eat recovery burritos and sleep. Hopefully my issues in my SI area heal back up soon.

» Adventure Time! (Go to post)10-09-2017 @ 20:40 
Post Edited: 24.09.2017 @ 21:25 PM by Craig_Pfisterer
September 9, 2017 – Week 4, 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 11.16 seconds
181.5x9m/57x9m in 11.13 seconds
227x9m/91x9m in 12.51 seconds
272x9m/113x9m in 13.62 seconds
317.5x18m/136x18m in 26.27 seconds

Sandbag Rows
45x10
79x8
115.5x6 PR+2.5kgs & 1 rep

H-Stone Carry (off platform, turns at 18m)
136x99.90m PR+7.19m
159x81.53m PR+7.06m
181.5x65.23m PR+5.79m

Sled Drags
161x62.25m in 70 seconds

Stretching

Comments: My butt was dragging this week. Even with it only being a four day work week it was exhausting and I was tired. I really had no idea what to expect this final session for the week since I was essentially doing a remake of last week to get training to line up for the rest of this cycle to hopefully maximize recovery and consolidate stressors. Had quite a few aches and pains from this week. Like everywhere. Leery about stuff in the SI joint area on the injured side. But the weather was nice out so that meant I didn’t have to worry about rain. A guy I’ve only known from social media, Brandon Sanders, showed up at the gym. His enthusiasm is contagious so I hope he starts training out here regularly. Warmed up on the rower. Felt a little tougher than usual but that was fine. I think it was more so with my legs being sore. Calf work was okay and the box touches for both styles were good. Squat therapy was really good. Wasn’t expecting that with the aches. Hip airplanes were pretty good as well. Band rows and stretching followed. Easy and not nearly as much tightness in the shoulders. Set of push-ups to finish things up. Easiest they have felt so far but still not at the level of effort I think they should be at yet. First item of the day was yoke and farmer’s walk medleys. This was going to be real interesting since I just did heavy yoke work last week. First set was with just the yoke and it was for a long run. Not bad. Then on to using the farmer’s handles in the mix. Medley for Nats is going to be 18m each way but no need to beat myself up with doing the full distance in my warming up sets to the big set. So half the distance to get good at accelerating and working on the transition between the implements. The transition is tricky trying to get out from under the yoke to the farmer’s handles. The best method for the yoke dismount for me is to “shove it” forward and duck under the yoke as it slides forward so that I can just turn to the side to get to the farmer’s handles rather than have to walk around when the yoke stops. I felt good with yoke warming up and the farmer’s didn’t feel like anything until the second to last set and that was only the pick as the weight felt like nothing in my hands. The last set was not fun. Full course length with a little over 80% contest weight on the yoke and 90% of the farmer’s weight. For whatever reason, the yoke pick didn’t feel right, like the weight was too far out in front of me. I took me three attempts to get it to feel good enough to actually break it off the ground and go. Perhaps this weight is too heavy for me to go right from the start into a run. I know I noticed this last cycle when I was using 249.5kgs for short runs as part of the EOMOM workouts. I may have to stand up fully and then go with this kind of weight. I felt slow on that run down with the yoke. Like one leg was behind the other playing catch-up. But I finished with no drops and on to the farmer’s handles. This is the most I’ve used on the I-beam ones. I felt good at the start but as I went, I was getting fatiguing the handles were bumping into my thighs. I ended up slowing down to keep from knocking the weight out of my hands. Finished with no drops. This was tough but I feel the contest weights will be doable in a few weeks as long as I continue to recover from session to session. Sandbag rows after that. I took my time with these as my lower body was smoked from the medley work. Wasn’t sure what to expect since I just did these last week. I dropped the weights I was going to use for the working up sets as I didn’t want to be taking away from the top set which was to be an attempt to beat my best from last time. Light set was light and medium set was a little harder than I would have liked. So color me surprised when the heavy set reps felt smooth and better than last week. I honestly had to check to make sure I was using the right sandbag after that set. So halfway through this tough workout. Then there has halt to all activities as someone going for a PR single on front squats had their leg go. Such a loud popping sound. I and another person helped him get to his car and his lady friend drove him to the hospital. So that happened. But I had to do more stuff. Husafel stone again. I was legitimately dreading this. I hate failing and not beating previous bests and I had not yet healed from all the bruising from last week’s session. Outside with it this time since it was nice. First run I was surprised how well I was moving with it and how light it felt (once I got it secured). And I ended up beating my distance from last week by a good margin. Not as much of an increase from session one to session two but still a bit jump. Big bruise already forming on my arm. Second run was much the same. Almost the same increasing in distance from last time with this weight. Blood is seeping from my arm after that set. Got one more set. This didn’t feel as nightmarishly heavy in my lap as it did last time. Again another improvement. Last week’s distance on the top set would have placed my 12th at Nats last year whereas this week’s would be 6th. So this will be a good event for me if this keeps up. But now I got some more bruises. Last item of the day was a max distance sled drag. Weight didn’t matter, just needed to work the entire time limit of 70 seconds. While the weight didn’t matter, I needed to have enough weight where I didn’t go too far into the neighboring parking lot. I got the weight just right I think. I was going a little slow at the start but tried moving faster. Near the end, my glutes and legs were not willing to work with me but I kept moving the entire time. That was a gut buster. Put away stuff and drove home to stretch and then go out for good food. Sleep came to me quick after getting home and taking some ibuprofen.

» Adventure Time! (Go to post)08-09-2017 @ 22:37 
September 7, 2017 – Week 4, 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
66x5
88.5x5
111x5
134x5
156.5x5
174.5x5
193x5

Weighted Plank
BW+45x30 seconds
BW+69.5x30 seconds

Side Plank
BWx60/60 seconds

Stretching

Comments: Feeling beat. Yawning all day. I may not have gotten enough sleep after the last workout but I felt like I did the night before this one. Some SI joint aching acting up but still tolerable. Just got to watch it and monitor it as I have been. Had some massage done the day before to try and help with recovery in my legs and upper body with the workouts coming up and the possible schedule change for next week. Warmed up on the AMT. Heart rate 149bpm so same as previous workout this week. Calf raise work after that. Little harder for the uninjured side but I didn’t feel like my hip was so tight like last session so much better. Box touches with both styles felt good. On to squat therapy. Knees were achy. Hip airplanes were good. Balance was a little wonky sometimes but again stayed stable. Band rows and biceps stretch combo after that. Rows felt a little tougher than usual. Shoulders felt really tight on the stretch. Then the lifting. Not much for today as this workout’s workload is reducing with the increased effort for Day 3. So leading things off with box squats. Plan being a top set of five but not a max. All my joints ached and the bar felt heavy. Left glute was sore and right side of lower back was tight. This was going to be a tough one. Warming up I didn’t feel like my unrack was how I like it. I did change the jumps and the plate arrangements but that shouldn’t have made that much of a difference. With how it was going, I wasn’t sure that I would even match last session’s effort for a top set and that had been with reps in the tank. Things felt better when I got to putting on my hard belt. Top set was 9kgs more than last time and I knew I would have to treat each rep like a single (squat take a big breath and then squat again). Got a little forward on the last rep but still got it up. Would have been ugly going for anymore reps. I was beat so thankfully that was it for barbell work today. On to abdominal work. Weighted planks like last time. Two sets of 20-30 seconds. I did the first set with 45kgs plate and while that was tough, I was feeling adventurous. So I had kettlebell added on top for the second set. Didn’t feel as tough for some reason. May try doing this next time again. Then to end things was side planks with bodyweight. Goal being 30-60 seconds again. Just did both sides with no rest right into the next one. Injured side still harder to do. Home to stretch and eat. Got to get some good sleep in to keep being able to perform well.

» Adventure Time! (Go to post)06-09-2017 @ 22:47 
September 5, 2017 – Week 4, 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
43x5
61x5
84x5
102x5
125x5
143x4
Narrow Grip
125x5

Chest Supported Rows (1 second holds)
36x10
59x10
77x10
100x10
118x10

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
66x1/1
66x1/1
66x1/1
66x1/1
66x1/1
66x1/1
66x1/1
66x1/1
66x1/1
66x1/1

Band Triceps Pressdowns
SBx30
SBx30

Stretching

Comments: Tried to catch up and get some quality sleep. Definitely needed a day off. So many bruises from h-stone training Saturday. Event work the end of this week is going to be something else but I need to keep focus on the workouts as they come as each are important and shouldn’t be overlooked. Warmed up on the AMT. Topped out at 149bpm so better range as far as how I felt. Calf raise work after that. Uninjured side was tight and had a tougher time. Again, I think from h-stone but it wasn’t as bad/noticeable this time around. Box touches were alright. Knees ached a bit on the squat therapy at the start. I changed my shoes to see if that did anything (as I was noticing the first day seems to be the roughest with the last day being a breeze). No change, just something my body does I guess. Hip airplanes were good. Little balance issue on the good side but no lost balance. Band rows and biceps stretch after that. Stretch still feeling good, right shoulder feels tighter. A set of push-ups to finish off the light stuff. More effort than I would like still but it is getting there. Started things off with bench press. Goal being to work up in sets of five to a near top set of five. I took the same weights up until I got to two plates a side. I was doing quarter, plate, quarter jumps and I had decide on what to do from here. My original plan was do the same weight as last time and then add 18kgs for the top set but with how I was feeling, I thought that might be too light so I kept on going with the jumps I was doing to have the top set be three plates. While the set before was a little tougher than I expected, I didn’t feel like the next jump was out my grasp. I got amped up and went for it. First rep I misgrooved and it was a struggle to get that one back on track. I got three more reps before I stalled on the fifth and had to have the spotter take it. My butt came up on that last one as I really didn’t want to fail. Sucks to miss a rep but still coming back to regular benching after a long break from it. Strength is there and I didn’t have my back and butt cramp up with just the empty bar this time. Plan had been to do 10% drop for close grip but since I failed to get five, I dropped it back to the weight I got five at for the set. Felt alright. Chest and triceps feeling that benching. But that missed rep is still going to bug me but onward. Moving on. Next exercise being static hold chest supported rows. This time aiming for a somewhat true 10rm on this exercise. I wanted to make the easy quarter-plate jumps and figured I’d be good for about 9kgs more from last time. First two sets pretty easy and then getting to the working stuff from there. I was worried I lost count on that last set but I got my ten. Felt good after the benching. Powerful pulls and controlled lowering each rep. Then on to circus dumbbell press. Same as last time with ten sets EMOM style but a little more weight on the working sets. Warm-ups felt good until I got to the big bell for my right hand. Definitely needed the wrist wrap for that side to support the thumb. Things didn’t start out well as I missed the first rep at lockout and had to re-rack it and go again. Made rest a little short for the second set haha. No issues after that other than sweaty hands and shoulders. No hard belt on this again. Hoping to keep pushing that. Finished up with band triceps. First set was easier than the second. I consciously grabbed the band higher on the second set as the first set had been too easy. Wanted to increase the tension since this is my biggest band and multiple bands gets tricky. Home to stretch and eat recovery burritos.

» Adventure Time! (Go to post)03-09-2017 @ 18:35 
September 2, 2017 – Week 3, 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 (drops at 18m)
84x36m in 16.48 seconds
136x18m in 6.84 seconds
181.5x18m in 7.40 seconds
227x18m in 8.03 seconds
295x36m in 23.76 seconds

Sandbag Rows
68x5
91x5
113x5

H-Stone Carry (off platform, turns at 18m)
136x92.71m PR+16.25m
159x74.47m PR+14.32m
181.5x59.43m

Stretching

Comments: Last work before I turn 32. Out to Lancaster to train event stuff. Raining off and on so could make things tricky to. An old man named Jeff visited the gym and recognized me from my training clips I posted on Youtube. He tried out different stuff at the gym and I gave him technique advice on the implements when he asked. Hopefully he sticks around. Warmed up on the rower. Felt good, no issues. Calf work easy and the box touches for both styles were good. Squat therapy was the best it has been this cycle so far. Hip airplanes were good as well. Balance on point. Band rows and stretching followed. Easy and not nearly as much tightness in the shoulders. Rows definitely felt good on the upper back. Set of push-ups to finish things up. Getting better with these taking less effort. Still can improve. First item of the day was yoke. Rain had essentially stopped so I took it outside as it would be very difficult to setup the runs instead for the course length without inconveniencing the rest of the gym. Same as last time, working up to a top set of 36m with a drop at 18m to come back. Much like with stone of steel last week, I wore a slicker shirt in case the contest shirt ends up like it was when I last competed. Required to wear the shirt and I want to see how this would effect the event with the implement on the back. The first warm-up was with the empty yoke for full distance. Didn’t feel as long like it did last time but I definitely noticed I didn’t feel comfortable with the yoke repick on the turnaround. Kept on working up in weight and finishing the runs with no issues but I felt like I was slower than last time. It wasn’t until I got home to review the videos that I saw I was slightly faster on the working up sets from last session. Then on to the working heavy set. Was definitely anxious going into this. I hadn’t been when thinking about it during the workout but I felt some soreness in my injured area a few minutes after the run with 227kgs so I was on guard. Ended up getting psyched up for the long run and got to moving. First leg felt good. Some hesitation on the repick but got it up and going again. Felt much the same as last time with that second leg feeling tougher and having a hard time accelerating. But it was 50lbs more and I ended up only a little over .2 seconds behind last sessions time. Inside then for sandbag rows. A bit of a change in that I wasn’t given a set weight to do and I could do a heavy set. Most I’ve done has been 100kgs on these rows but I already knew I wanted to do the 113kgs bag. Biceps had felt a little tender this week with the log work and then the barbell grip holds so I kept an eye on them with these. Didn’t want to be pulling with the arms. Work up sets were good so I knew I had it. Only rep that felt tough was the last one as I didn’t have the best hold with my left hand (this size bag is unwieldy haha). Happy with that, and I feel good for more. Rain was pouring and even if it stopped it wouldn’t be a good idea to do the h-stone stuff outside. Had to make my own course to insure 18m lengths for the carry. Last week’s session with this had been familiarization so I had hoped I could improve on that session. But hard to say as this event can be very grip dependent with how I hold it. Not as humid so I didn’t need to use the athletic tape (still got 32 rolls haha). This session, I was to do three runs, with the first two being the same as last time and then the last run being my choice of either 170kgs or 181.5kgs. Of course, all for max distance. The start of each set was a little tougher as I didn’t have the space to grab from the side. This meant I had to set it up and then do a 180 to start. First set wasn’t bad, I was surprised that I kept on going. I managed to get a little over five lengths for a big improvement from last session. I really didn’t want to do anymore sets after that but I go to. Bruising already showing up on my left forearm from supporting the implement. Slowly got ready for the next set. That initial turn around at the start is rough. I felt like I wouldn’t get a full length with how it felt. But my grip held and I managed a little over four lengths for another big improvement. I was really not expecting this much from two weeks just coming back to this after five years from even approaching this kind of weight. But I had another set. A little bit more weight or go for contest weight. I went with contest weight. Ended up adding chains to get the weight. It was horrendous on the pick up when I got the thing in my lap when the chains shifted. While not the heaviest thing I’ve lifted since coming back from injury, this felt the heaviest if that makes sense haha. Much like the previous run, I didn’t think I’d survive the first length. But I did and I kept going. I ended up going a little over three lengths before I felt like my skin on my wrist on the right side was going to tear. I think this result surprised me the most of this session. This is the first time I’ve trained h-stone off a platform but this is the furthest I’ve ever carried this kind of weight. I was expecting this distance in my final weeks of training for Nationals, not a fourth of the way in. Very happy about this. Spirit is willing but the body is spongy and bruised. So many scrapes and bruises from this implement. Stretched and then home for steaks and then a long sleep.

» Adventure Time! (Go to post)01-09-2017 @ 04:42 
August 31, 2017 – Week 3, 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
79x1
93x3
93x3
93x3

Makeshift Frame Deadlifts
11” Pick Height
55x9
15” Pick Height
96x5
137x5
178x5
218.5x5
Added Straps
259.5x5

Crunches
BWx30

Leg Raises
BWx30

One Arm Barbell Holds
(R)84x37.73 PR+8.35 seconds
(L)84x45.25 PR+13.44 seconds
(R)84x31.22
(L)84x31.15

Stretching

Comments: Work has been hectic this week. Hardly had a second to think some days haha. Warmed up on the AMT. Heart rate got up to 156bpm. Only saw a big jump from the first minute to the second this time. Calf raise work after that. Good and easy. Almost lost count on the two leg style with how distracted and easy they were. No real issues with the one leg style. Box touches with both styles felt good. Not sure why but I was expecting my hip to be aching on these but thankfully nothing. On to squat therapy. Knee issue wasn’t nearly as much of an issue this time. Really trying to think of sitting back to get the movement right. Hip airplanes were pretty good too on both sides. Band rows and biceps stretch combo after that. This felt good. I had to check to make sure I wasn’t forgetting anything before the weights as it went by way too easy. Good sign I’d say. For weights today, starting things off the front box squats. Still light, going for speed. I felt I would do better this time compared to last time as far as breathing and moving with the weight. Plan being about 55% of what I think I could do. Adding 9kgs to last time made the most sense. I felt I had better control this time. Three triples (I did EOMOM for the rest) and I got better as they went. Then home to train in the garage. Humid but not as bad as last time thankfully. Frame deadlift work again. Goal this time being a top set of five but not a max. Big jumps so can be a little tricky getting it right. Took a big gamble and added 22.5kgs to my empty setup and went from there. I’d either fail spectacular or pull off a big improvement. Altered my hand placement every three reps to just get used to the possible changes. After that, centered grip on the handles working up. I knew how screwy the setup is with odd plates so I made sure it was balanced after I got to a plate added to each side (going to have that one wonky set with one pair haha). I’ll be honest, it didn’t feel like the top set was going to happen as the set before was tougher than I would have liked. But I got really psyched and got my foot placement down and got the straps in the right spot. I was shocked how easy it went up that first rep. Almost chuckled to myself. I think this can work getting to contest weight. The forward grip go get the back tilt coupled with the figure-8 straps (let me hold the handles in my fingers) seem to be a winning combo. Contest weight doesn’t seem so far out of reach. Very happy about this. Light ab stuff (crunches and leg raises) after the frame work. Felt good after that heavy stuff. Then it was time to finish up with grip stuff. My cinder block setup didn’t survive last workout so I got heavy duty sawhorses so that I wouldn’t have an issue this time. Same idea this time but two sets each side. I kept the weight the same as I feel this is just right and I want to work on building up the time so that I’m solidly over 30 seconds on both sets. Good improvement in both sides that first set. Right has a harder time going longer but left side doesn’t recover as well. Hands sore after these. Going to keep the hands healthy with the calluses so I don’t end up with any tears. Put the weights away and stretched before eating pot roast.

» Adventure Time! (Go to post)30-08-2017 @ 12:54 
August 29, 2017 – Week 3, 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
41x3 (one clean)
52x1
63.5x1
75x1
86x1
97.5x1
109x1
109x1
109x1
109x1
109x1
109x1
109x1
109x1
109x1
109x1

Chest Supported Rows
54.5x10
77x10
100x10
122.5x10
145x10

Band Resisted Push-ups
No Bands
BWx15
Add Bands
ABx10
SBx17 PR+3 reps
SBx5

Band Triceps Pressdowns
SBx30
SBx30

Stretching

Comments: Last week was pretty tough I guess recovery wise as I slept about 14hrs the night after Saturday event work. Hard to get consistent sleep night to night. On to this week. Warmed up on the AMT. Heart rate got up to 159bpm. Still checking on the minute for heart rate. Big jump from 1st to 2nd minute and then another from 4th to 5th minute. Calf raise work after that. Not the hardest (talking one leg stuff) but not the easiest these have felt. At this point, just checking the difficult disparity between the two legs. Box touches felt good both styles. Squat therapy felt off at the start with my knees aching but got better as I did them. Noticing that 1st day of the week these make the knees ache more and gets better as the week goes on. Perhaps footwear makes the difference. I’ll test this next week. Hip air planes were tough balance wise. I’d say closest this cycle so far in regards to losing balance. But I didn’t and got the reps without needing to do extra. Band rows felt good. Definitely needed the stretch for the arms and shoulders. Push-ups to finish off the stuff before the weights. Still harder than I would like but getting better and less taxing. Then the lifting. Log clean and jerks like last time for 10x1 EMOM style but more weight. I only had to do one set with the empty log to warm-up before taking singles up to the working weight. My first rep was a little off but the other two reps were good. I figured that would be the case this time. I was debating adding my wrist wraps and hard belt for the working weight but felt that I wanted to see how it went. I also lowered the height I raised the log off the floor as contest will be from the floor from plates. Figured it was best to get used to that so position doesn’t feel off come show time. First rep with working weight, I knew I could do the workout without additional support gear. Unlike last time, I was able to get my coordination right in the leg drive to make these all solidly jerks and no balance issues. Sweaty hands still an issue as the sets went on. I definitely noticed on the lapping of the log that the movement felt exactly like the chest supported row machine. Felt my right biceps a little too much on the penultimate single with the lap so I was a little cautious about it the rest of the workout. Felt pleased that this didn’t feel any tougher than two weeks ago. Chest supported rows after that. Same as last time, sets of ten up to a top set but goal being a max effort set. I was initially only going for about 9kgs more than last time but I felt compelled to do more. I think it was feeling the “click” on the form with the log lap that I wanted to aim to do my top set with the log contest weight (145) at the show. Took 22.5kgs jumps up to that weight. I knew it was happening when the set before which was just 4.5kgs less than last time felt like a joke. I was watching the biceps but no issues and felt good. I knew it was good with my lats cramping slightly between sets haha. Then on to band push-ups. I knew what to expect this time. Same as last time but another set with the heaviest band tension. The main goal being to beat the reps from last time in the first set. Probably the best strategy as I’m not sure I can add more band tension without the anchoring dumbbells lifting. Upper body was feeling pretty toasty from log so I wasn’t sure how this would play out. First set with the strong band felt tough but I kept focus and managed to improve on my reps. That last rep was a grinder haha. I rested a good bit (my neck had gotten really tense on the right side after the first set) and tried another set. Managed only five before my chest stopped. Hard to recover from these band push-ups to put in another all-out effort but still putting in more reps than last time in total so still making progress. I can definite see these helping my pressing. Ended the day with band pressdowns. First set easier than the second. Thought these might be tougher this time after all the banded push-ups. Home to stretch, eat and sleep.

» Adventure Time! (Go to post)26-08-2017 @ 23:45 
August 26, 2017 – Week 2, 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 Farmer’s Walk (drops at 18m)
57x36m in 16.79 seconds
91x36m in 18.61 seconds
122.5x36m in 23.37 seconds

Stone of Steel Over Bar (1.45m)
62.5x1
176x1
91x1
102x1
113x1
125x10

Sled Drags/Prowler Pushes
34x30m/34x30m
57x30m/57x30m
79x30m/79x30m
102x30m/102x30m
125x30m/125x30m

Comments: Another event training session and driving out to Lancaster. I slept in a little more than I planned on doing because I also stayed up later than I planned on doing. Still got bruises from last week. Warmed up on the rower. No issues with my arms or upper back. Calf work easy and the box touches for both styles were good. Squat therapy was the best it has been all week much like last week. Hip airplanes felt great too. Band rows and stretching followed. Easy and not nearly as much tightness in the shoulders but that could just be because I can’t setup a higher thing to grip for the stretch like I can at the Y. Set of push-ups to finish things up. Tougher than I would like still but the easiest they have been since I added these back in. First item of the day was farmer’s walk. Alternating with the yoke for right now. Lot less working sets but going 36m on all sets. Still low volume approach that seemed to work well leading up to last contest. Using the I-beam farmer’s walks for this training cycle, especially since doing the drops wouldn’t go so well with the other handles haha. A bit trickier to do the repick compared to yoke since I have to expend a bit more of myself to get the implements up and going. First two sets weren’t bad, only about 2 second difference between the two with the increased weight. I put the smaller plates on the bottom for the top set as I didn’t want any weights popping off the pins if I wasn’t able to control the drop. 122.5kgs definitely felt like something on the pick haha. I had hoped it would go up easier and I hesitated slightly on the second pick as I didn’t want to rush it and have my grip slip. I think I stepped on the bottom of the left handle so I had a bit of resistance trying to pick it up on that fast turnaround. Despite that, it ended up being just a hair faster than my yoke run from last week so not bad. On to stone of steel. I was nervous. You’d think I shouldn’t be with how things panned out at the contest. Nats is not allowing grip shirts and I’ve done maybe one session since I returned to training without one and that was just it empty. And the sweating. So much. Enough that I ended up buying an unnecessary amount of athletic tape. Sweaty arms on the stone of steel leads to unhappiness. Goal for the session was to work up to a comfortable single without any grip aids (chalk, gloves, tacky towel) and then put on whatever (minus grip shirt) for a set of ten at about 90-95% of what I feel I could get in a minute. But not limiting myself to a minute. Hard to say really as pretty much all training last cycle was me doing this solo with getting the stone of steel back eating some time. But I felt that I could put in a good effort with someone rolling the thing back to me. So I went with the singles and I kept going up in weight and didn’t need to use the tape. It wasn’t rainforest kind of humidity today. I felt good for more without anything but knew to just stop there as the goal was “comfortable” and not a max. But still nervous for the top set as I wasn’t sure where my “conditioning” was. I could have severely overestimated myself. But even with that, I felt like I was going to do well. Put on the gloves and tacky toweled my hands and arms and took a few breaths to focus and got to work. Other than some adjusting before picking the stone up, these were solid and fast. Not overdoing the lift getting it over smooth so that the thing could get returned quickly. I only felt some fatigue on the last two reps. This was one of my best sets. I turned to get the camera it had turned off. Same thing that happened last time. I guess it doesn’t like the tacky towel. Really pissed off about ti as I wanted to have that for reference and I also wanted to see if the reps were all in a minute. Despite that, it was good and I feel confident with this event going into Nats. Last thing for the day was a leg burner; more medley work on the prowler. Sled drag into prowler push. No set rests just keep increasing the weight. Haven’t done these at Lancaster before so I wasn’t sure how the course would feel. I used a tow strap for the first two light sets but realized it wasn’t going to work as the single strap made the pull uneven where I anchored it and it got in the way on the push portion. Lucky there were two tow straps so I changed the setup. Much better. I noticed the push portion was much tougher than the drag. Made that last set a toughie. Glad to be done and finished up with stretching.

» Adventure Time! (Go to post)25-08-2017 @ 12:58 
August 24, 2017 – Week 2, 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
61x5
84x5
102x5
125x5
143x5
165.5x5
184x5

Deadlifts
20.5x10 (bar on bumper plates)
43x5
61x3
84x2
102x1
125x1
143x1
159x1
159x1
159x1
159x1
159x1

Weighted Plank
BW+45x30 seconds
BW+45x30 seconds

Side Plank
BWx60/60 seconds

Stretching

Comments: Feeling alright after the last workout. Some SI joint aching acting up but still tolerable. Just got to watch it and monitor it. Warmed up on the AMT. Heart rate got up to 155bpm. Seemed to be more consistent with the checking every minute this time. Calf raise work after that. Little harder for the uninjured side but I didn’t feel like my hip was so tight like last session so much better. Box touches with both styles felt good. I was anticipating some SI joint aches but never materialized. On to squat therapy. Trying to think hips back and then knees to keep knees from getting achy. I feel this will be work in progress for some time. Hip airplanes were good. Balance felt tough but again, no lapses. Band rows and biceps stretch combo after that. Then the lifting. Box squats with the goal being similar to the frame deadlifts from last week. Work up in 5’s to a decent top set that feels about 90% of what I could do for a 5rm. Jumps were up to me and I felt that doing quarter-plate-quarter jumps was the way to go. Wanted to get in the volume as I know my legs need to be strong for the medley work and frame deadlift. Goal was four plates but I had to see how things felt. Feeling pretty good on these. 165.5kgs felt too easy to end on so on to four plates. Definitely getting tough there but I knew it was going to be finished, just a matter of how many I felt I had in the tank and if my form felt like it was breaking. Did feel a little forward on the last two reps but I feel I could have grinded out another three if needed. Then on to deadlifts. Goal to do what I felt was 60% of my current 1rm for five singles done EMOM style. Heaviest pull from the floor since the injury was been 156.5kgs so hard to gauge that since the heaviest stuff has been elevated pulls or on a car deadlift frame. I figured that 143kgs to 159kgs felt about right comparing past deadlift sessions. Just a matter of how much the squats took out of me. I started really light as I like the bar drill for these. Once I got to singles, it was just seeing how bar speed felt. Three plates felt easy so I moved up to 159kgs. Still feeling good at this weight. It felt fast. Video looks a little slower than it felt to me. But I felt strong. Definitely slow coming off the floor but accelerating to lockout. Then on to abdominal work. Bit different in that it was static holds. PT had me doing these during my rehab and they tried to have me get a neutral spine. I had the hardest time then getting that right as I thought I was in neutral spine but I was in flexion. Fast-forward to today. Up first was the standard plank. Goal being 20-30 seconds for two sets and contracting as hard as possible in the glutes and abs. I knew that bodyweight was going to be too easy so I had someone place a 45kgs plate on the small of my back. First set I had it too low and slid down to my hamstrings and had to be moved back haha. Second set was just right. Then to end things was side planks with bodyweight. Goal being 30-60 seconds. I figured it would be easier to just go from one side right into the other. Much harder on my injured side to hold. Interesting. Felt good to be done. Felt like I was going to puke a little from contracting my abdominals so hard haha. Home to stretch and eat. I figure my legs and lower back will be sore in about a day or so from the squats and pulls.

» Adventure Time! (Go to post)23-08-2017 @ 23:24 
August 22, 2017 – Week 2, 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
20.5x9 (miscounted)
43x5
66x5
84x5
102x5
120x5
Narrow Grip
109x5

Chest Supported Rows (1 second holds)
27x10
45x10
68x10
86x10
109x10

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
63.5x1/1
63.5x1/1
63.5x1/1
63.5x1/1
63.5x1/1
63.5x1/1
63.5x1/1
63.5x1/1
63.5x1/1
63.5x1/1

Band Triceps Pressdowns
SBx30
SBx30

Stretching

Comments: Second week of the Nats cycle. Last week started out rough but ended strong. Hoping to keep that going. Warmed up on the AMT. Checked HR at the start and on the minute. Seemed to be going well but jumped up 10bpm that last minute to 159bpm. Not sure what that was about. Calf raise work after that. Uninjured side was tight and had a tougher time. I think it is because that hip had the h-stone on it Saturday for those sets (got lots of bruises from that). I notice a little bit of SI joint aching but barely even enough to report. Like a thousandth of went I’ve felt at my worst in the last training cycle. Box touches felt really good on the hamstrings. Knees ached a bit on the squat therapy but not as bad as the first session last week. Little harder to balance on the hip airplanes but got the reps and no do-overs. Band rows and biceps stretch after that. Stretch still feeling good. Higher band tension can make finding a good anchoring point tough haha. A set of push-ups to finish off the light stuff. Still tougher than I would like but I’m sure it will improve. I went upstairs to start things off as someone was using a few stations downstairs for their workout and the plan wasn’t to go heavy on the bench press. Plan being to work up in fives to a set that if push comes to shove, I could get for ten. Work on getting used to full ROM for the shoulders and pectorals again. While I’ve been doing incline and floor stuff to protect back, time to bring this variation back. I had a weight in mind at the start but had to see how things felt. Lower back and butt cheek on the left side immediately cramped up with just the bar haha. Lost count and did just nine. Maybe it was to try and get the cramp to calm down. Other than that area being tight, the rest went well. Didn’t want to get greedy and hit the weight I had as planned. Then about 10% for a set with closer grip. I’m usually more comfortable with a closer grip. Then back downstairs for chest supported rows. Static hold variation this week. Same as last week with regular style, work up over five sets of ten reps to a decent set of ten. I took big jumps to try and hit the weight I wanted. First set was way too light. Felt like nothing. I think a plate to start each side is the minimum I should use now. Not a max set of ten, I knew I could do this as I’ve done sets of eight with it before. Then on to circus dumbbell press. Wasn’t expecting to see this pop up again after the end of the contest cycle. Work up to 75% of my best from last cycle to do ten sets EMOM style. A little different in that I was to a rep each arm to count as a set. Also modified in that these were pause and hold style but these were for shorter times and one of the pauses was removed. Right side thumb gets irritated after I get up in weight so I had wrist wraps but no hard belt. Bigger jumps to get to the working weight. These felt pretty good. I think I was more worried about my hands slipping from sweat than anything else. This wasn’t too bad, just back of my hands that got sweaty. Last thing for the day was some more band work for the triceps. Same as last week. I of course forgot to bring my strong band so I had to rush home to do these in my garage. So humid. Felt good. Think the triceps needed that from all the circus dumbbell work. Stretched and ate.

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