I wish I could say I’m 100%, but I’m not. I’m getting close so keep your fingers crossed. I have a contest in September that I really want to do well in. I’m a little behind where I would like to be, but I’m optimistic about the whole situation.
Last few weeks
I haven’t hit any major milestones, but I’m doing better.
*Managed 225*5 on overhead last week. Probably the first time in a few months.
*Squatting is still terrible
*I pulled 475*3 recently. Still off my high, but close.
*Yoke: Did 100ft (reverse at 50ft) with 370 in 22secs this past Sunday. 370lbs is nothing compared to my contest weight of 600lbs, but it gives me a baseline of speed that I want to try to keep. The bigger issue wasn’t so much running with the yoke, it was how the weight felt on my traps. I need to adjust to that much pressure again. To train I’m going to shoot for the same time at 450, 550, and then 630.
*175*5 for 5 sets on Log press Sunday also. Hardly noticed anything in the left arm, form was looking good, hoping for a PR in Sept.
Snatch
95*5 for 2 sets
135*3 for 3 sets
155*1
Seated row
Worked up to a couple sets of 5 at 240lbs. I topped out the machine. I’m going to have to start doing bent over rows or something similiar.
Pull ups
Even with my arm hurting a could do a couple…but just a couple.
Shrugs
These are hard on my bicep. I went as heavy as I could handle without doing more damage to my arm. 360lbs on the shrug apparatus.
1 arm db curls
40*7
50*5
60*3
Those last ones were hard, on BOTH arms. I’ll never be able to lift any stones at this pace.
No lifting tomorrow. More event training on Friday and Saturday. Tire, farmers, log, I need to throw the keg a few times and I certainly need to see if I can handle carrying a 220lb keg for 160ft before the 25th.
Put in a quick squat workout. Did a lot more volume than I usually do.
Squat
135*12
185*12
225*12
275* 6
I think I could have done all 12 if I didn’t have to go back to work when I was finished. 275*12 is nothing to brag about, but it was certainly tough for me. Most of my workouts are way too heavy lately anyway. Lower weight and higher volume will be a nice change, especially when squatting.
Finished off with some calf work.
Going to try to sneak in some kettlebell swings after work today. I need to develop a little hip power for the keg toss event at my contest on the 25th. Just looking for a little more speed.
My computer died on Thursday evening so I spent much of Friday and Saturday trying to fix it (without much luck, by the way.) Managed to sneak in a mediocre workout in the middle of working on it.
Log Press
125*8
175*7
205*3
225*0 This isn’t very good. I need to be able to do this in two weeks. Looks like I’m going to get a ZERO for this event.
Went back to:
175*5 split jerk
185*3 split jerk
195*3 split jerk
205*1 split jerk
Had enough of log by then.
Barbell overhead
135*5
165*5
185*5
205*1
That was a little frustrating too. The problem is I still can’t bring the weight all the way to my chest so it’s hard on my upper back and shoulders. Far cry from the 265lbs I did six months ago.
Farmers holds
225*30secs for 3 sets
This was pretty easy. My guess is I should be able to walk 100ft in 30secs at my contest in Champaign so if I can hold the weight that long I’ll be ok. After these sets, I don’t think I’ll have any problem making the course with 250lbs in each hand.
PROBLEM: I woke up yesterday only weighing 218lbs. That is way too light. So starting Sunday morning, it’s time to put some weight back on. I’m going to work on being at least 223lbs by the 25th, and over 230lbs by the September contest. (I’m not a bodybuilder…if some of it is fat, I’ll fix it later.)
Another deadlift day. And not a very good one at that. Ultimately I did 405*5 and called it quits.
I didn’t eat very well yesterday nor did I feel very rested when I woke up this morning. Throw in the thought of overtime later and I probably would have been better off staying home today.
Tomorrow and Saturday are going to be event days. Yoke and farmers on Friday, log, overhead work, and some keg tosssing on Saturday. Hopefully they will turn out better.
I’m pretty sore from yesterday’s event training, especially my forearms. I thought I’d be able to handle some pressing but alas, that was not the case.
Seated overhead
95*12
135*7
165*5
185*1
I was going for 5 on that last one. Turns out my shoulders are pretty tired from pushing the tire over yesterday.
Close grip bench press
Worked up to 235*5
Dips
BW*10 (3 sets)
By now I could tell that today wasn’t going to be a very good workout so I ended with some dips and went home.
Trained a couple of events today. Have a couple more scheduled for tomorrow, although I think I’m going to be pretty sore so we’ll see.
Tire
Started with just a few flips at a time. After almost an hour I went for close to 80ft without an issue. Video is posted on the video page.
Farmers
This one didn’t go so well, although now that I’m finished I’m going pin some of the blame on too much tire flipping.
160lbs each hand*80ft (2 sets)
200*80ft
250*30ft
I need to do that 250 for 80ft by the 25th. I don’t think I’m going to make it, but I’ll be close enough to finish the event completely.
Training time was a little short this morning…after my workout I spent half the day at the Taste of Chicago stuffing my face.
Squat
135*8 (2 sets)
225*5
315*3 – very disappointing
Hack squat
270+machine*5 (3 sets)
Still legged DL
135*7
225*5
315*5
365*3
For the short term I’m trying to work my way back up to 455*3.
Did some pulling today. Managed a few sets of doubles with 455lbs. Wanted to do more reps but neither my back nor my grip could handle it.
I REALLY wanted to squat today but my shoulders are still very sunburn. I’ll have to put off squatting until Saturday.
Workout:
Snatch
135*2 for 5 or 6 sets as a warmup
Deadlift
135*8
225*3
315*3
405*3
455*2 for a few sets
My arm is feeling better so I’m back to training more often. Today, however, is going to be an off day.
I was outside training events on Friday and got WAY too sunburn. It’s a bit difficult to even keep my shirt on so I’m going to task today off to give my skin a chance to heal.