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Craig_PfistererIconAdventure Time!07-12-2010 @ 19:52 
Avatar
Sugdens 'man' at WSM 2011
Member 1513, 2012 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
Post Edited: 10.12.2010 @ 14:54 PM by Craig_Pfisterer
My name is Craig Pfisterer. Iím a little taller than 6'7" and I really like to lift weights. Iím a competitor in NAS strongman contests. My hope is to become a competitive professional strongman. Iím not a major competitor yet and I have a long way to go but Iím having fun. Everytime I hit a PR, I put aside 25-cents to charity (Action Against Hunger).

I keep journals elsewhere but figured I start keepin one here since I've been lurking here since March. So here are my workouts from December so far:

December 01, 2010 - ME LB

Dynamic Warm-ups

13" Rack Deadlifts w/ Light Bands quad
No Bands
61x5
84x5
102x3
125x3
143x3
165.5x3
Add Bands (+184kgs)
20.5x3
Add Straps
38.5x1
61x1
84x1
102x1
120x1
93x4

Zercher Harness Wide Stance Romanian Deadlifts
61x3
84x3
102x3
125x3
143x3
165.5x3
184x3
206x3

Glute Ham Raises
bw+7x12 PR+5lbs
bw+7x10
bw+7x8

34 Minutes of Stretching

Comments: Definitely a learning experience workout for me. Two new lifts, rack pulls against quadded light bands and lifts with the zercher harness. The band tension with quadded lights was a trip. My original guess (as I don't have light bands to test on my own time) was that they'd provide about 156.5kgs of tension. I was way off. Even the bar wanted to jump out of my hands double overhand. I actually broke out the straps for the last rep with the bar as it was already tearing off calluses. My forearms are still pretty beat from Husafell stone work from Sunday and with heavy frame planned for this Saturday I figured why fight it. I also plan on doing my rack pulls like my stiff legged sumo lifts; double overhand until it gets hard and then bring out the straps. I have no issues holding on to deadlifts and I want to work on getting my whole back stronger as well as keep me from twisting to one side. I tend to do that with rack pulls but not with deads from the floor. Back to the workout. I didn't know how much tension was on the bands but I knew it was a lot. Hard to tell as band tension tends to feel "heavier" than straight weight. Possibly because it wants to murder me. So I knew it was more than 156.5kgs and less than 227kgs. I was kind of worried I'd go out like a punk on these. So much pressure at lockout. I managed to lockout 120kgs and it took everything to push my hips through. Immediate soreness in my upper back. I was debating for a while for the down set whether to do 88.5kgs or 102kgs (still didn't know band tension) and Chad suggested 93kgs. Ended up being perfect (both weight wise and percent wise once I tested the tension). I felt like a I was wearing an angry backpack after that one. Tension ended up being 184kgs. Next was zercher harness stuff. Never used it before but I had already planned to incorporate different exercises using it to hit weaknesses. I'm really not sure what to call these but they seemed to look a lot like wide stance romanian deadlifts but with a harness. I had it on the low setting for the lower pins (has a high pins and low pins, low pins have two heights). First few sets were awkward and then I got into a groove. I worked very hard on keeping my back arched and pushing the glutes back. I always shorten the range of motion by rounding on pulls/bar in hand lifts so this was perfect. I estimated I'd not get to far into these but I was wrong and got in a lot of working sets. 206kgs was a sonofab**ch to lockout for one, let alone three reps. I have two over variations for this harness that I'll be using but they will both be with the high setting on the lower pins which should be even tougher on the core. I have claw marks on my back from the harness haha. Decided to just go with 7kgs on ghr's even though 4.5kgs was tough last time. I fought tooth and nail for all of the reps. Obviously I'm staying at that weight for next time. I was pretty beat and went home to stretch.




December 02, 2010 - ME UB

Dynamic Warm-ups

12" Log Push Presses
41x5
41x5
54.5x3
68x3
81.5x3
90.5x1
100x1
109x1
115.5x1 PR+2.2kgs
122.5x1 PR+9kgs

129x0
129x1 PR+16kgs
134x0
134x0
114x4 PR+9.5kgs & 3 reps

Close Grip Rack Lockouts w/ IW#2's & #1's dbl (+115.5kgs)
25x3
47.5x3
65.5x3
88.5x3
106.5x2 PR+4.5kgs

Neutral Grip Pullups
bw+4.5x12
bw+4.5x12
bw+4.5x12

39 Minutes of Stretching

Comments: I was quite sore from the day before so I wasn't sure how I would do. I actually was contemplating switching to log strict pressing instead of push pressing due to my worries that I would do subpar. Overhead has been such a thorn in my side (as well as deadlift). I made myself do push pressing and I'm glad that I did. Big improvements on my shoulder and triceps strength. I got off balance on the first go with 129kgs so I knew I could get it in the next attempt. Almost had 134kgs the first try. Also one of the few times I've done reps (without a clean every rep) with a decent weight (I really suck at getting leg drive on log press). The fourth rep with 114kgs was just an awful grind with literally no leg drive. Granted I'm still a long way off from where I want to be on this lift but I can't be too upset with a 16kgs improvement. I think in a year I could hang in the Plat Plus shows in the overhead events if this keeps up. Always need to strive for more. Lockouts with bands were different. Unlike last time where 20.5kgs was an unwieldy thing, I was in control from the start. Could only get two with 106.5kgs but three shouldn't be an issue next time. Did pullups with a neutral grip again. While not a PR, (matches my PR) they were easy on the first set. Actually, it is a PR for this body weight as I was around 20.5ks lighter when I was doing these for reps. Did a lot of stretching and packed for my trip to Brute Strength Gym this weekend.




December 04, 2010 - Events

Dynamic Warm-ups

Yoke
177x50'
177x50'
267.5x50'
267.5x50'
308.5x50'
349xpick
408xpick
459x50' (5 drops)(PR+39.5kgs)

22" Pick Frame Carries
227x60'
318.5x60'
364x60'

Wheelbarrow/Sandbag Carry/Chain Drag Medley
512.5x60'/113.5x60'/227x60'

Atlas Stones
No Tacky
113.5x3 (18") to 56"
Add Tacky
113.5x1 (18") to 56"/136x1 (20") to 52"/150x1 (20") to 49"/173x1 (20") to 49"/199.5x0 (21") to 40"
199.5x1 (21") to 49" (PR+9")
113.5x1 (18") to 56"/136x1 (20") to 52"/150x1 (20") to 49"/173x1 (20") to 49"/199.5x1 (21") to 40"

Comments: Heaviest training day ever. I went down to Andy's place Friday night after work (about four hours) and crashed on the couch. I woke up feeling like crap but felt better after an hour or so of being awake. Drove down to Brute Stength Gym (2.5 hours more) and arrived a little late at around 12:00. First thing set up was yoke. Me and Andy were going heavy. Mark said he wasn't (totally did). Also met Dave and Luke. Andy and I both had a goal of walking with a grand. I felt crappy warming up but I felt better. This yoke is a fantastic yoke to train super heavy on as it stays very balanced. Obviously not one to exclusively train on but great for an overload or kick in the pants session. The pick with 900lbs beltless felt super easy. Mark did 459kgs first with no drops. Sick. Andy went next and made it look agonizing with multiple drops and a bloody nose about half way into it. I asked him how it felt compared to the pick he had done with 900lbs. He said the 112lbs extra were just concentrated death. My turn was next and he was right. It was jut awful, awful. Took a little over two minutes and five drops but I got 50' for an 39.5kgs PR. Awesome. Everything was sore from this, triceps and forearms were even sore. Up next was heavy frame carry. The frame is normally 19" but since Andy and I have heavy frames coming up that are 22", we set it up on 3" blocks to simulate contest conditions. We both wanted to go over 340kgs (my contest is 340, his is 363). Andy did 364kgs well and did a prowler drag (his event is medley). Awful to watch but awesome. I just did 364kgs on the frame. Got a little wobbly at the end but good. I shouldn't have to worry about this event and I can focus on working low picks for a while. To say my lower back was dead at this point is an understatement. I set up a three part medley using the wheelbarrow, a sandbag and a chain drag. I only did it once as it was a pain trying to move the wheelbarrow back around with 1130lbs on it. Then it was stones. I knew even with the warm-ups that this was going to be a tough and horrible time with stones. I tried out the Spider Tacky again and it works a lot better at room temperature. Still, very tough working with super dusty stones and a fatigued lowerback. I went right to the series I had planned to simulate the Battle at the Barn series. But I couldn't even lap the 199.5kgs stone. Stella tried to get me angry by saying if I can't get this one, how am I going to get my 500lbs one. I gave it another go but it was no good. I decided to try the 199.5kgs by itself to the 49" platform. It was a struggle to get it off my lap but I got it. A PR for that particular stone. Then Mark had to go and push me. He went through my stone series and loaded all the stones. Now I'm mad. Tired or not, I'm not going to be beaten. I got ready and went through the stone series again. I got the first four easy and then retacked for the 199.5kgs. Easy lap but hips and lower back were dead. I managed to get it onto the low 40" platform. Progress. Heavy series are a bit of a weakness so I will be hitting stone series for most of my stone training. Either that or reps. I got home late and went to bed. Hopefully I'll make it down there sometime between now and mid March for another fun one.



December 05, 2010 - DE LB

Dynamic Warm-ups

13.5Ē Safety Squat Bar Box Squats w/IW#3ís dbl
No Bands
27x10
47.5x2
70x2
93x2
115.5x2
Add Bands (+129kgs)
27x2
47.5x2
61x2
72.5x2
72.5x2
72.5x2
72.5x2
72.5x2
72.5x2
72.5x2
72.5x2

Barbell Hip Thrusts
174.5x5
206x5
238x5
270x5 PR+4.5kgs

Belt Squats
179x12 PR+7kgs
179x12
179x12

37 Minutes of Stretching

Comments: Didn't feel too bad considering the workout the day before. At least until I got around to weighing my new stone (ended up being 494lbs). My biceps just cramped right the hell up just rolling that thing. Luckily I wasn't doing anything that would need my arms for lifting today so I went as planned. Used the next level of band tension (129kgs) and that was a trip haha. My lower back and hips were beat to hell yesterday so I wasn't expecting anything out of the hip thrusts. I guess my lower back was more fatigued than hips since I got all the reps (slight readjustment for the last rep with 270kgs). Belt squats were tough, felt like my quads were keeping lightining contained and any moment would shoot bolts. Didn't realize it was that big of a jump from the last time. Got 11 on the last set, sat down, got mad and took a breath and got one more rep. Unfortunately as I was unloading the loading pin and putting weights away, a 34kgs plate landed on my right foot. That smarted but nothing is broken, just a little swollen and bruised. I was a bit worried when I saw some blood leaking through my sock but it was only a little spot. Should be fine in a few days.

December 06, 2010 - DE UB

Dynamic Warm-ups

12" Log Push Presses w/ IW#4ís choker & #3's basket
No Bands
41x5
41x5
59x2
72.5x2
86x2
Add Bands (+56.5kgs)
43x2
52x2
61x2
61x2
61x2
61x2
61x2
61x2
61x2
61x2

Neutral Grip Incline Dumbbell Presses
32'sx6
36.5'sx6
41'sx6
45.5'sx6
50'sx6 PR+2.25kgs & 3 reps

Bent Over Rear Delt Dumbbell Raises
34'sx12
34'sx12
34'sx12

42 Minutes of Stretching

Comments: I started the day pissed off. Didn't help that the leader chains were missing (I found them) from the chain box. I'll be keeping them in my gym bag from now on. My rage seemed to melt away as I was lifting. Push pressing went well. Two more weeks with this band tension. I'll be using a mini and monster mini clinched instead of the bucket loop setup. That should be 70kgs of band tension. I felt sloppy on incline but whatever. Definitely getting stronger. Sixth rep was one of the ugliest reps ever. Did my rear delt stuff. Then things turned around for me. I tried out a different viking press setup for the power rack and it works, even with the 30.5kgs plates on it. Excellent. I went home and did a ton of stretching. After hearing quite a few people telling me check the stone's weight again (as it was within 1% of 227kgs). It turns out that the last time it was still resting on the support board we used to roll it on to the scale. This time it was off and it came in at a marvelous 229.3kgs. Hell yeah, I have a 229kgs atlas stone!
Craig_PfistererIcon...09-12-2010 @ 13:42 
Avatar
Sugdens 'man' at WSM 2011
Member 1513, 2012 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
Post Edited: 10.12.2010 @ 15:06 PM by Craig_Pfisterer
December 08, 2010 - ME LB

Dynamic Warm-ups

13.5" Safety Squat Bar Box Squats w/ Chains
No Chains
27x10
47.5x5
Add Chains (+22.7kgs)
47.5x5
Add Chains (+42.6kgs)
47.5x3
Add Chains (+52.6kgs)
54.5x3
72.5x3
90.5x1
111x1
129x1
143x1
156.5x1
170x1
181.5x1
158.75x5

Suspended Arched Back Cambered Squat Bar Goodmornings
111x3
134x3
152x3
174.5x0
161x1

45-degree Safety Squat Bar Hyperextensions
93x12 PR+2 reps
93x12
93x12

32 Minutes of Stretching

Comments: Let me preface this workout with some other junk first. I've been keeping an eye on how I've been doing since the BSG session as it combined a lot of stressors: lots of traveling, not sleeping in my bed and heavy, heavy lifting (especially yoke). Obviously some things recover faster than others but I have noticed some things like upper back soreness on the left side (happens with HAF yoke stuff). I've been working on recover by sleeping in a little and walking to work to get blood flowing to my legs and lower back (bruised toe not too happy about this though). Ok, on to the workout. Never done chains with the ssb and never done chains to a box so a lot of firsts here. Felt strong. Really happy with how this went as I managed to do just 2.2kgs less than my max to this box height with the chains (technically .45kgs more as 2.7kgs of the chains don't deload). Over 231kgs at the top which is fantastic. I'm really learning to grind out the squats. However, gm's were not as awesome. Everything felt heavy and I got mad when I couldn't get 174.5kgs off the straps. Didn't feel like doing back extensions but I was able to calm myself and rationalize that I had pretty much just done the same exercise with the box squats. Good thing I kept on trucking as I smashed 93kgs on back extensions (last time I had to fight to get 10 ugly reps) getting 12 on all three sets. Went home to stretch. I need to do some thinking in regards to gm's. With the addition of zercher harness stuff the following week (2 of the 3 variations are wide stance) I'm most likely going to do shoulder width stance instead of arched back gm's. Like I said, time for the thinking chair.

MrSmallIcon...09-12-2010 @ 14:41 
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Gone and easily forgotten.......
Member 331, 22342 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Post Edited: 09.12.2010 @ 14:41 PM by MrSmall
Always enjoyed reading your stuff and watching your vids on MM, welcome!
Freak on stones that's for sure.
Craig_PfistererIcon...09-12-2010 @ 15:16 
Avatar
Sugdens 'man' at WSM 2011
Member 1513, 2012 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
MrSmall said:Always enjoyed reading your stuff and watching your vids on MM, welcome!
Freak on stones that's for sure.
Thanks. I've been on this site quite a bit since WSM (what with the media blackout on most sites). I'm about 7 weeks out from my next comp.
BoarIcon...09-12-2010 @ 15:30 
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When the testers arrive at the venue
Member 5, 23953 posts
Administrator
great stuff !! excellent vids mate , best of luck ...loved the initial lift off with the zercher harness !! it muct have been mentioned that it looks like you are picking it up with your nob !!
Craig_PfistererIcon...09-12-2010 @ 15:32 
Avatar
Sugdens 'man' at WSM 2011
Member 1513, 2012 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
Boar said:great stuff !! excellent vids mate , best of luck ...loved the initial lift off with the zercher harness !! it muct have been mentioned that it looks like you are picking it up with your nob !!
Thanks and you're right about the zercher harness. I was laughing pretty hard when I saw the video. Next time I'll face the camera haha.
BigMaccaIcon...09-12-2010 @ 16:03 
Avatar
I roast my own beans (coffee snobbery)
Member 798, 9318 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Post Edited: 09.12.2010 @ 19:28 PM by BigMacca
Great intro and videos mate - I also giggled like a school girl a the Zercher Harness Squats Grin

By the way you may have the longest arms I've ever seen - it looks like your deadlift lockout is 2" above your knee.....

I'm looking forward to seeing what you have got in store for us and, as Small's said, you are crazy strong at Stones
ThingIcon...09-12-2010 @ 16:09 
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a large fingered spastic that demolishes plant
Member 89, 31823 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
Welcome Aboard Craig as smallsy said enjoy watching your vids on youtube. 200kg stone is pretty strong stuff.
Craig_PfistererIcon...09-12-2010 @ 16:28 
Avatar
Sugdens 'man' at WSM 2011
Member 1513, 2012 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
BigMacca said:Great into and videos mate - I also giggled like a school girl a the Zercher Harness Squats Grin

By the way you may have the longest arms I've ever seen - it looks like your deadlift lockout is 2" above your knee.....

I'm looking forward to seeing what you have got in store for us and, as Small's said, you are crazy strong at Stones
Thanks. I have big things planned for this coming year.
Thing said:Welcome Aboard Craig as smallsy said enjoy watching your vids on youtube. 200kg stone is pretty strong stuff.
Thanks. My best stone is 205kg to 1.30m and I just made a 229kg stone.
WiegieboardIcon...09-12-2010 @ 16:32 
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as crimson as my last victims underclothing.....
Member 899, 10703 posts
SQ 160, BP 115, DL 190
465.0 kgs @ 110kgs UnEq
Nice work man. Loving the vids.
Craig_PfistererIcon...10-12-2010 @ 13:39 
Avatar
Sugdens 'man' at WSM 2011
Member 1513, 2012 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
Post Edited: 10.12.2010 @ 15:14 PM by Craig_Pfisterer
December 09, 2010 - ME UB

Dynamic Warm-ups

Close Grip Axle Bench Presses w/ Chains
No Chains
34x5
47.5x5
Add Chains (+22.7kgs)
38.5x3
Add Chains (+32.6kgs)
43x3
Add Chains (+52.6kgs)
38.5x3
52x3
65.75x1
79.5x1
93x1
102x1
111x1
115.5x1
120x0
99x3

Barbell JM Presses
65.75x3
79.5x3
93x3
106.5x3
120x0

One Arm Dumbbell Rows (straps)
65.75x12/12 PR+2.2kgs
65.75x12/12
65.75x12/12

35 Minutes of Stretching

Comments: Okay day, certainly getting better at benching exercises (should carry over to log press). Never benched with an axle or done full range presses with the chains. The axle is quite a bit friendlier on the wrists, but tough to lockout, like the Swiss bar. I set the chains up so that they were off the ground at lockout to add a stability issue. Should teach me to be more efficient in my lifting by cutting down on wasted movement when I unrack it and when I press. I got off balance with 111kgs so 115.5kgs went up about the same. Should have just went to the down set but it was very close with 120kgs. Triceps and pecs sore after fighting that rep haha. JM's sucked, not much to tell there. I'm going to switch to suspended presses on the floor (z-presses) as the supplementary lift on my benching days. Rows were heavy, sloppy and hard. Didn't help that the middle of my upper back is still feeling that halfton yoke walk from Saturday. Finished up with stretching. I believe I have the goodmornings situation figured out as well as the z presses, just a few tweaks to get a good schedule set up and it's a go.

JCIcon...10-12-2010 @ 13:43 
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technical retard
Member 172, 36834 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq
Post Edited: 10.12.2010 @ 13:43 PM by JC
Isnt 25cents like 10pence....you tight bas***d! Grin

Some strong lifts, although its hard in lbs. Awesome work on the yoke......a 1000lb is 450ish KG right? BEAST!
Craig_PfistererIcon...10-12-2010 @ 13:57 
Avatar
Sugdens 'man' at WSM 2011
Member 1513, 2012 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
JC said:Isnt 25cents like 10pence....you tight bas***d! Grin

Some strong lifts, although its hard in lbs. Awesome work on the yoke......a 1000lb is 450ish KG right? BEAST!
Yeah, it isn't much but I don't make much. It was originally a $1 per PR but it ended up being half a months pay at the end of the year and my folks weren't too keen on me giving that much so I compromised. Any money I've won from comps, I've given half to a charity (which has only been $300 this year).

I forget most of you guys keep the numbers in kgs so I'll go back through my log and change them from lbs to kgs. The yoke was 459kgs.
JCIcon...10-12-2010 @ 13:59 
Avatar
technical retard
Member 172, 36834 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq
Craig_Pfisterer said:Yeah, it isn't much but I don't make much. It was originally a $1 per PR but it ended up being half a months pay at the end of the year and my folks weren't too keen on me giving that much so I compromised. Any money I've won from comps, I've given half to a charity (which has only been $300 this year).
I forget most of you guys keep the numbers in kgs so I'll go back through my log and change them from lbs to kgs. The yoke was 459kgs.


f**k thats heavy!

And thats an extremley generous gesture to give hald comp cash to charity.....nice one mate
MrSmallIcon...10-12-2010 @ 14:04 
Avatar
Gone and easily forgotten.......
Member 331, 22342 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
JC said:
f**k thats heavy!
And thats an extremley generous gesture to give hald comp cash to charity.....nice one mate


lol bet you feel like a right c**t now eh Grin

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