Squat Monday: Finally An Upside

Squats w/Mastodon
10 reps @ 30 kgs
8 reps @ 70 kgs
5 reps @ 110 kgs
3 reps @ 150 kgs
5 reps @ 170 kgs PR

Good Mornings w/cambered
10 reps @ 30 kgs
8 reps @ 70 kgs
6 reps @ 110 kgs
5 reps @ 140 kgs equal to best effort

Kroc rows w/Brutus
left 12 reps @ 72 kgs PR
right 10 reps @ 72 kgs

left 12 reps @ 72 kgs PR

right 10 reps @ 72 kgs

left 10 reps @ 72 kgs

right 9 reps @ 72 kgs

TODAY'S UPSIDES:
Squatted 170 kgs x5

DOWNSIDES:
I had a migraine that lasted from the early hours of this morning till after lunch, when I finally caught a nap. The doctor prescribed 'pain relief' which A) didn't require a prescription, B) didn't work and C) cost a stupid amount of money for all the good it did. I also got a parking ticket while waiting for the pharmacist to find the overpriced crap.

Events Training: Fat Boy on a Diet

Yoke walk

15 meters @ 205

15 meters @ 205

15 meters @ 205

15 meters @ 245

15 meters @ 285

Truck pull / Sled drag

25 meters @ 200 kgs

25 meters @ 200 kgs
25 meters @ 240 kgs
25 meters @ 240 kgs

Log clean-press
5 reps @ 52 kgs
4 reps @ 72 kgs
1 reps @ 90 kgs with Fatboy, TPR

Hexbar deadlifts
3 reps @ 100 kgs
5 reps @ 140 kgs

TODAY I enforced a deload session, as I'm starting to think the heavy yoke is having an impact on my strength levels come Squat Monday, and I'm tired of loitering around the 170/180 kgs mark for low reps. I want 200 and I want it soon.

Also today, our Big Boy log (henceforth known as Fatboy) came back from fat camp with his handles relocated, his tines straightened and perhaps a couple of kilos trimmed off (he's not been officially weighed yet). He now adheres precisely to all specifications. This is why today, for the very first time, I pressed his ass.

Yoke walks at 205 and 245 were all quick and easy, and 285 was (obviously) not a challenge, though I'm a bit annoyed I didn't pick it up correctly the first time and had to drop it again immediately and reposition my feet. No big deal, and the only drop, but it costs seconds in a comp.

Deadlift Thursday: Squeal like a pig, boy.

Deadlifts
10 reps @ 60 kgs
10 reps @ 100 kgs
8 reps @ 140 kgs
6 reps @ 180 kgs
5 reps @ 220 kgs PR

Seated rows
8 reps @ 145 kgs equal to best effort
6 reps @ 145 kgs PR
10 reps @ 125 kgs
10 reps @ 125 kgs

ON THE fifth rep of 220 I yelped at the top. It was a little embarrassing. I've trained every day this week, and volume per session has been lower than I'd like. But the PRs speak for themselves. I'll be glad for the rest tomorrow night before more gruelling events training Saturday.

Wednesday Biceps for Bitches

Pinwheelz (weight p/DB)
10 reps @ 20 kgs
10 reps @ 40 kgs
9 reps @ 37.5 kgs
10 reps @ 25 kgs
10 reps @ 27.5 kgs
10 reps @ 30 kgs

Forward raises (weight p/DB)
10 reps @ 15 kgs
10 reps @ 12.5 kgs
10 reps @ 10 kgs

AND then it was off to eat junk food and watch the Avengers. Awesome movie.

Tuesday Press Focus

Overhead press w/Swiss bar
8 reps @ 55 kgs
5 reps @ 65 kgs
7 reps @ 70 kgs
5 reps @ 75 kgs - an improvement on last week, but still incredibly piss poor

Bench press incline
10 reps @ 40 kgs
10 reps @ 60 kgs
5 reps @ 80 kgs
3 reps @ 90 kgs

Dips
7 reps @ BW
5 reps @ BW

Overhead press standing (weight p/DB)
8 reps @ 20 kgs
7 reps @ 22.5 kgs
5 reps @ 25 kgs

DIPS in this routine are significantly harder, for obvious reasons, so my numbers were pissweak all over. But strength will return.

Squat Monday: The Return

Squats w/Mastodon
10 reps @ 30 kgs
8 reps @ 70 kgs
6 reps @ 110 kgs
3 reps @ 150 kgs
4 reps @ 170 kgs PR

Good Mornings w/Cambered bar
10 reps @ 30 kgs
8 reps @ 70 kgs
5 reps @ 110 kgs
5 reps @ 140 kgs PR

HAD TO scrap the assistance work tonight. I just haven't enough hours in the day sometimes. I had another reality check today, loading up the Mastodon with 180 and then wondering if I actually had the strength to squat it for enough reps to make it worthwhile... against my poorer judgement (which means at the advice of someone else) I stripped it and moved on to GMs. Got a PR there too, felt like the depth wasn't an issue (though the last rep could have been better), so really I should be pretty happy.

I'm looking forward to OHP focus tomorrow night. This evening my right elbow reminded me it was hurt not so long ago. Something in the elbow joint clicks when fully contracted. But it's not painful, and I actually think the strict OHP work I performed last week (for the first time in ages) did some good; the tendons are perhaps getting re-acquainted with movements other than pulls and rows!

Events Training Saturday: Blinded by Yoke

Yoke walk
15 meters @ 205 kgs
15 meters @ 285 kgs - dropped it once, lost my vision briefly
15 meters @ 285 kgs
12 meters @ 325 kgs - just couldn't finish it!!

Sled drag
15 meters @ 200 kgs
25 meters @ 240 kgs - took a minute to catch my breath, turned around,
25 meters @ 240 kgs
25 meters @ 280 kgs PR

Log clean-press
5 reps @ 52 kgs
3 reps @ 72 kgs
1 reps @ 92 kgs - felt clunky and took a few attempts
1 reps @ 92 kgs - much easier
+2 cleans @ 92 kgs - BB log

I'M A little pissed about the weak yoke work. Even though as I rolled out of bed this morning I was certain more [heavy] yoke would not be a good idea today, I just HTFU and gave it a go. We will see if tomorrow I pay for that just a little.

The first run at 285 was strange. My vision blurred and then everything seemed to slide to the left, which made me feel like I was lurching to the left even though apparently I was not. Then my vision went completely for an instant and I just dropped the weight and took a few seconds recovery. I felt weird when I completed the run too... light headed and tipsy.

Sled drag (which we're performing with a harness to simulate Truck pull) is a bitch. That's all I'm going to say about that.

The Big Boy log cleans felt strong, actually, but still no cheddar with the press. But as I've mentioned, next week I begin a new schedule, training OHP alongside Dan. So I expect to see a return to my strength levels of last year in no time. A safe bet would be that I improve on 2011 records in OHP by the end of July.

I'll be back at the Pit tomorrow morning to help with some odd jobs need doing around the new Strongman equipment pen.

New Press Focus Trial 1.1

OHP
10 reps @ 30 kgs
10 reps @ 40 kgs
4 reps @ 60 kgs - fiddling with grip spacing here, wasted some strength
5 reps @ 60 kgs
0 reps @ 80 kgs - pissweak
3 reps @ 70 kgs
2 reps @ 75 kgs

Incline Bench press
8 reps @ 40 kgs
6 reps @ 60 kgs
5 reps @ 80 kgs
3 reps @ 90 kgs
1 reps @ 100 kgs - +1 assisted

Dips
8 reps @ BW
5 reps @ BW
4.5 reps @ BW - all performed deeper than previously, though still not sure if deep enough to be recruiting all the muscle I could

45 degree back raise
6 reps @ BW - slow and controlled concentric and eccentric
8 reps @ BW

Seated row
8 reps @ 125 kgs
8 reps @ 145 kgs PR
5 reps @ 145 kgs PR

THIS is called version 1.1 because version 1.0 was thrown out as soon as I arrived at the Pit. And it's not the first time this has happened. When it comes to structuring a decent routine with overhead press as the focal point, my ability is severely lacking. As a former brah trainer (or is that trainer, brah?) I used a whole lot more bench press than overhead press in my routines. Some might say I lack the ability to structure a routine, period. To them I say: fuck you.

The OHP was all performed with a regular bar, strict. And it was disappointing. I am so much weaker than last year! But, again, that's what I get for not doing this enough. Last year I wasn't pulling 220 from the floor for reps, so I'm not complaining.

The decision has been made to switch my press focus night to Tuesdays, so I can train alongside Dan. The time has come to properly address the areas of my game that are falling behind.

Squat Monday: half-assery > quitting

Squats - Mastodon
10 reps @ 30 kgs
8 reps @ 70 kgs
6 reps @ 110 kgs
5 reps @ 150 kgs
3 reps @ 170 kgs

Kroc rows - Brutus
left 10 reps @ 72 kgs
right 10 reps @ 72 kgs
left 8 reps @ 72 kgs

right 8 reps @ 72 kgs

left 10 reps @ 72 kgs

right 10 reps @ 72 kgs

Pinwheelz - 4 da ladeez
10 reps p/side @ 40 kgs
8 reps p/side @ 40 kgs
7 reps p/side @ 37.5 kgs

SOMETHING shifted in my lower back on the 3rd squat of 170, and I was advised going for something heavier tonight might have been too great of a risk. So I stopped with the posterior chain work there (which I am now glad of) and did some fun stuff. Not overly concerned about records here.

There was an issue with my balance on the 2nd set of Krocs (NOTE: I keep using the term Kroc rows because it pisses off Dan) and I also think I was cold, after a long and interesting conversation with a friend who'd just returned from the US.

The Last Squat Wednesday, & For The Record

Squats - Mastodon
10 reps @ 30 kgs
8 reps @ 70 kgs
6 reps @ 110 kgs
3 reps @ 150 kgs
3 reps @ 170 kgs TPR
2 reps @ 180 kgs TPR

Good Mornings - Cambered bar
10 reps @ 30 kgs
8 reps @ 70 kgs
6 reps @ 90 kgs
6 reps @ 110 kgs
6 reps @ 130 kgs
3 reps @ 150 kgs PR

Lateral pulldowns
10 reps @ 100 kgs
10 reps @ 100 kgs
8 reps @ 100 kgs

I CAN confirm I have only hit these squat numbers before with the cambered bar, hence the 'technical' PRs. This means my lower back strength has come up. The new belt certainly helps too, but I reckon my increased strength with GMs is a testament to the progress being made.

JUST SO I REMEMBER
I'm only going to be using the Mastodon from this point forward, but my previous bests with the cambered are:
30/01/12
3 reps @ 170 kgs
13/02/12
3 reps @ 170 kgs
2 reps @ 180 kgs
05/03/12
I made a note stating that this was my first attempt (this year) with a 'straight bar' - meaning I was likely using the Mastodon. This is about where my squat numbers started dropping off, as I screwed around with bars other than the cambered bar. I believe that three weeks later, on
26/03/12
I changed again, this time to a standard barbell, thinking I needed to become comfortable with it. My numbers remained crapsticks.

And it's my last Squat Wednesday. From here I will be returning to a regimented weekly template to make tracking my progress easier, amongst other things.

(some pissweak) Deadlifts 09.04.12

10 reps @ 60 kgs
12 reps @ 100 kgs
8 reps @ 140 kgs
6 reps @ 180 kgs
1 reps @ 220 kgs
3 reps @ 200 kgs

(some) Events Training Saturday 07.04.12

Yoke walk
15 meters @ 205 kgs
15 meters @ 285 kgs
15 meters @ 325 kgs PR
2 meters @ 350 kgs

Log Clean-press
5 reps @ 52 kgs
5 reps @ 62 kgs
5 reps @ 72 kgs
3 reps @ 82 kgs press only
2 reps @ 92 kgs clean only (BB log)

Stupid log.

Another Squat Wednesday

Squats (Mastodon)
10 reps @ 30 kgs
8 reps @ 70 kgs
8 reps @ 110 kgs
5 reps @ 150 kgs
2 reps @ 170 kgs
2 reps @ 160 kgs

Good Mornings (cambered bar)
10 reps @ 70 kgs
8 reps @ 90 kgs
6 reps @ 120 kgs
3 reps @ 140 kgs TPR ...but again, depth was shit

Dips
3 sets x 10 reps @ BW ...I believe this is a TPR

Triceps pushdown
12 reps @ 45 kgs
10 reps @ 45 kgs
10 reps @ 45 kgs

As I'm not too sure when I started using the cambered bar over the mastodon, so can't really be sure of any progress here at all. But that's ok. I will have to take a more mathematical approach to my progression and not worry so much about hitting more reps or more weight with as many of the money sets as possible (which has been my modus operandi for the last 2 years).

Shit shit shit Shit SHiT SHIT

I was assisting with the first flight of competitors on the squat, loading and stripping the bar (and not doing a good job with the mono lift - first time). I couldn't tell you what did it, but my right elbow got jarred and started hurting like a sumbitch. Worse than it has in a while. And it wouldn't quit.

I've applied some voltaren, iced and bandaged, and now am sitting on my ass wishing I could shake this freaking injury and stop it from coming back.

My endoscopy is tomorrow morning (since we're on the subject of ailments) and I'm looking forward to finally knowing what it is I'm so intolerant of. I'm going to be drugged out and so likely not training Monday night. In fact if the drugs are that good I plan on dimming the lights and watching some blurays.