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Craig_Pfisterer		...	12-03-2017 @ 22:32
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	March 12, 2017 – Week 1, Day 3 5 Minutes Sled Drag (25kgs for .40k) Leaning Calf Raises BWx30 Sumo Box Touches (12” Box) BWx15 Band Rows w/Biceps Stretch MBx25/10 seconds Regular Box Touches (12” Box) BWx15 Band Rows w/Biceps Stretch MBx25/10 seconds Yoke 98.5x15m 98.5x15m Minute Runs 139x15m in 6.73 seconds 139x15m in 6.57 seconds 139x15m in 6.28 seconds 139x15m in 6.70 seconds 139x15m in 6.64 seconds Stone of Steel (1.45m) Platform 62.5x1 Over Bar 62.5x10 Stretching Comments: This was going to be an interesting workout. New exercises for upper body to help get blood flow going as well as two events that would put stress on the stuff that I injured. One of the exercises being the one where the injury occurred (not necessarily the exercise/reason that caused it). Extra day between the second workout and third workout this time due to family obligation. I think I needed it with how much work my lower back did last workout haha. Anxious but excited for this one. Did something different for warm-up. I could have gone to the gym to use a machine but it felt like a waste of gas since I would be doing everything else at home. I had done some thinking on my rest days and figured I could just go for five minute sled drag. Just used my empty push-pull sled and truck pull harness and took a walk around the block (about .40k). Felt good if a little noisy haha. Just about 2 seconds over 5 minutes to complete the lap. Heart rate only got up to 146bpm but was closer to a little over 135bpm for most of it. After that was calf raises. Ankle flexibility felt good and almost rhythmic movements on these. Little fatigue by the last 3-5 reps. Didn’t have a box for box touches so I stacked scrap wood to the appropriate height. Wide stance felt pretty good. New exercise for upper body was band rows followed by a biceps stretch. Only a mini band for the rows, starting slow, feeling the muscles and getting a good range of motion and feeling the shoulder structures working and moving. Little stretch after the set (using my heavier yoke) for the biceps. Repeated the sequence again but with the regular style box touches. Might have held the stretch a little longer this time as I forgot I was to count it haha. Now on to the body beating event work. Pretty much as light as possible, making sure that everything is cool. First test being to see if the movement hurts or if it is the weight. Unexpectedly, I also got a bit of information on how my body will handle travel to competition. Had to be in the car as a passenger for a little over 2 hours twice yesterday. Not painful but not comfortable to be like that. No show is really that short of a distance (only one that was 15 minutes away was my first show ever in 2008). So I have some idea of what to expect with a longer trip or being on a plane (No idea when I was last in one of those, maybe 2000). Anyways, on to the event work. Yoke to start off the party. Empty yoke for two sets and then working weight for five sets with a minute rest. I was to only do 136kgs but it was easier to just put a plate each side on the yoke. No issues with the empty yoke. I was cautious getting the thing out of the garage and assessing with each step how it felt. Goal was to pick and walk aggressively while keeping my core tight. Speed not as big a focus but I still tried to go as fast as possible with short choppy steps. Treating it as if I were doing a heavy weight in contest. At least how I hope to make it look haha. Knees were a little achy the first two sets but go better as I did the runs. Third run was my fastest run. Then on to stone of steel work. I actually weighed it to make sure I was accurate. I had thought it was only 54.5kgs when I first was using it but I had heard it could be up to 66kgs empty. Turns out it was 62.5kgs so 8kgs PR on what I was previously doing. Goal for this session was do a set of 10 with the empty stone of steel to a height that required me to reach triple extension. On top of that, I was to treat this as a heavy weight with no one motions and to try and crush the bejesus out of it. I got some new things in preparation for this. Most arrived (crash pad, receiver gloves) so it was good to test these out. While height to one thing should be the same, I figured it was best to practice over bar at this time. I rarely have issues when it is stone load to platform but sometimes I do with over bar. This was a lung buster. Chest and upper back worked hard on the isometric crushing and lower back was feeling it on the extension. Breathing was tough with the constant crushing and I was surprised I was a bit winded by the end of it. I know I can do more and go faster so that is awesome. No grip issues at all. Got a little love tap on the last rep when the stone came back to me haha. Stretched and cooled down. Good to be touching implements again, even if very light. Hopefully this nor’easter doesn’t shut everything down this week.

Craig_Pfisterer		...	16-03-2017 @ 03:43
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	March 15, 2017 – Week 2, Day 1 5 Minutes Percor AMT Leaning Calf Raises BWx30 Sumo Box Touches (12” Box) BWx15 Regular Box Touches (12” Box) BWx15 12” Log Viper Presses Dumbbells 4.5’sx10 9’sx5 13.5’sx5 18’sx5 Log 45x3 68x1 68x1 68x1 68x1 68x1 68x1 68x1 68x1 68x1 68x1 Chest Supported Rows 45x10 77x5 91x5 104x5 118x5 131.5x5 Dead Floor Presses 20.5x10 38.5x2 54.5x5 78x5 102x5 125x5 Stretching Comments: Week 2 of this training didn’t want to cooperate. Hit with a snowstorm yesterday for about 18” of snow. A day and a half off work pretty much. I didn’t feel like I did a lot on the last day of Week 1 but going for a walk on Monday and shoveling snow on Tuesday told me otherwise. Legs really sore and forearms feel like they did after my second strongman contest. Amazing how much the body can detrain while still having the memory haha. Probably for the best I had a day off from the gym with the snow. Still a mess out there but hopefully by this weekend enough will have melted. I had a med check today and got to compare from January 2017 and October 2016. I was over 129.27kgs in October and my blood pressure was elevated. That was right before I started PT and I wasn’t able to do much of anything. January I was 118.39kgs but blood pressure wasn’t checked. That was about a month into training again. Today blood pressure was good and bodyweight was 122.47kgs. I look bigger than I did in October. Warm up on the AMT. Felt good and easy. Heart rate came up as 160bpm but dropped down to 152bpm sharply after that. I’ll just keep documenting even if it fluctuates. Calf work was pretty good. Not feeling of tightness or super fatigue or lactic acid build up. Last three reps actually felt easier than usual. Hamstrings and hips were tight (already knew that from just sitting after all the shoveling haha) and both styles of box touches felt good to loosen things up. Little bit of a change up not having a heavy bench type press to start this session. First up was viper style log pressing. Warm-up involved dumbbells. Cheat hammer curl into neutral grip overhead press. Trying to mimic the drive from the hips for log. I was slightly concerned when I felt something in my spine with just the 4.5kgs dumbbells but I realized it wasn’t the disc issue and was just soreness from shoveling the day before. After that, things went well. Been a long time since I used the log. I know other people use it but it had dust on it when I put weights on it haha. Never really focused on viper style press. I think I tried it when I started but it didn’t feel right then. Goal was to work up to between 57kgs and 68kgs for ten singles done EMOM style. Aim for smooth reps, no excessive force. These felt like they went well. But the weight is still light. Didn’t feel the off putting feeling I felt back then. Maybe I just know what I’m supposed to be doing now. Good drive off the hips. Got off balance on one rep and had to put my one foot forward to keep balance. From there, on to chest supported rows. These are improving at a good clip. Light warm-up with plan to work up over five sets to a smooth 5rm. I made a gamble for a big jump and it paid off. I had thought the shoveling would have hampered me but I hit the big number I wanted. Back up to over 3 plates on this and when I first tried these after so long I couldn’t budge 2 plates. Last thing for the workout was dead floor presses. Four sets of five reps with the weights based off percentages of the 1rm I achieved at the end of the last cycle. Essentially lead to a top set of five that would 10lbs more than my best last cycle. I had no doubts I would get it. No psyche up need to hit this weight and I easily had more reps in the tank. Home to eat pot roast and try to get some more sleep.

Craig_Pfisterer		...	18-03-2017 @ 03:24
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	March 17, 2017 – Week 2, Day 2 5 Minutes Percor AMT Leaning Calf Raises BWx30 Sumo Box Touches (12” Box) BWx25 Squat Therapy (16” Box) BWx25 Regular Box Touches (12” Box) BWx25 16” Box Squats 20.5x10 43x5 61x5 84x5 102x3 125x3 143x3 Deadlifts 20.5x10 (bar on blocks) 43x5 61x3 84x2 102x1 125x1 125x1 125x1 125x1 125x1 125x1 125x1 125x1 125x1 125x1 Leg Raises BWx35 Stretching Comments: Definitely need to catch up on sleep. Felt some of the ache symptoms in my hip/SI joint. Nothing has changed that I can think of and it may just be my body catching up from the shoveling and with the increasing workload on the lower body. But I’m not concerned. AMT for my workout warm-up. Heart rate read 164bpm at the highest. Calf raises were good. Left calf felt like it was giving me some resistance rather than passively getting into position so maybe that is improving a little as well. Slight ache in my left hip on the box touches but the high reps felt really good on the hamstrings. Squat therapy was pretty easy. Didn’t feel like I had to fight myself to keep good form. My lower back was feeling a little stiff when I finished and relaxed haha. Box squats after that. Plan was to work up to 143kgs and see what happened. Aim for at least one but no more than three. Any time I get the max and min for the reps or weights, I’m aiming for the max. I knew I was getting it and only if something was seriously wrong would I not get three. Warm-ups on squats felt pretty good on the lighter weights. Still getting used to the heavier stuff (relative at this point) on my back. I could definitely do more with 143kgs but the reps I did were slow and controlled. More could be done but not like a million reps with good form. Deadlifts followed. Kind of a hybrid of the first deadlift singles workout and the previous doubles with touch and go. Ten singles with heavier weight done EOMOM style. Working on a getting a strong and solid start and then very controlled lowering of the weights. Didn’t feel as speedy as it had been with 102kgs but it is 22.5kgs more and technically the most weight I’ve pulled from the floor since the injury for a single anyways. Weight is increasing and it doesn’t feel like my form is breaking. Hamstrings started to feel a little tense by the eighth set but still felt good on all sets. After the squats and deads, I finished up with a set of leg raises. Not as easy as crunches but felt good after the squats and pulls on my abs and hips. Home to stretch and eat.

Billytheold		...	19-03-2017 @ 03:15
Sugdens crazy old person. Member 4936, 7288 posts SQ 270, BP 155, DL 270 695.0 kgs @ 100kgs UnEq	On those box squats, when I ripped my groin and my nuts turned purple I set the safety pins higher than yo, so if I were to glitch I could bail out easier. Just a thought though. Hope all is well.

Craig_Pfisterer		...	19-03-2017 @ 17:01
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	Billytheold said:On those box squats, when I ripped my groin and my nuts turned purple I set the safety pins higher than yo, so if I were to glitch I could bail out easier. Just a thought though. Hope all is well. Good idea. I had been putting up the catches higher when I was starting out for safety (when I was using a lot lighter weight) but I've been getting more confident in my abilities. Even this heavier is still light compared to what I was doing. I haven't always been able to secure the power rack for the squat workouts and have had to use the tiered squat rack so I haven't been as concerned with the catches.

Craig_Pfisterer		...	19-03-2017 @ 22:15
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	March 19, 2017 – Week 2, Day 3 5 Minutes Sled Drag (25kgs for .40K) Leaning Calf Raises BWx30 Sumo Box Touches (12” Box) BWx15 Band Rows w/Biceps Stretch MBx25/10 seconds Regular Box Touches (12” Box) BWx15 Band Rows w/Biceps Stretch MBx25/10 seconds Farmer’s Walk 51x15m in 7.97 seconds 51x15m in 7.64 seconds 91.5x15m in 9.29 seconds 91.5x15m in 8.58 seconds 91.5x15m in 8.85 seconds Sandbag Load Over Bar (1.45m) 68x10 Stretching Comments: Quite a bit of the snow has melted and it is warming up. Had little better idea of what to expect with how last week went going into this workout. Sled drag warm-up around the block like last time. Didn’t time it as it was going to be about 5 minutes to make the course from timing last time. Heart rate only got up to 147bpm. After that was calf raises. Ankle flexibility felt good and almost rhythmic movements on these. Some fatigue but to be expected with the sled drag course having uphill components at times. Box touches with the band rows and biceps stretch after that. First time through with wide stance and then second time with regular stance. Box touches felt good on the hamstrings and hips. Decent pump in the back on the rows. Stepped a little farther out and sat down a little into the stretch for the biceps this time. A bit better I think this time. Now for event work. Starting things off with farmer’s walk. I had weighed my handles and they turned out to be 1.5kgs less than I had thought they were. I figured I’d check since I was weighing other stuff. I always feel like I’m a bit of a slow starter with farmer’s walks. I reset the handles rather than starting where I stopped like yoke. Keep the course consistent (slightly uphill) and gave me a good period to rest. Started with warm-ups with a plate each side. Didn’t feel heavy but felt slow. Left oblique woke up on that first run. Got to stay tight in the midsection. Paired with yoke, this is similar enough and different enough if that makes sense. Pick is a set height as opposed to yoke being (usually) adjustable so little more ROM on the pick-up. Moving about the same besides the muscles supporting the weights. Now on to work sets. Idea being to pick a weight that was easy and smooth. That can be hard to gauge with farmer’s walk. Depends on how the grip and shoulders feel some days. Pick up of the implements is always the hardest for me and usually I warm-up just doing picks to save energy and get used to the implement. Sometimes that is all you can do at a big contest. I want to go heavier but I need to be smart about this. Picking between going up a quarter to a plate a side. I elected to go another plate. Definitely felt heavy that first set. Second set, it didn’t feel as bad in the hands but still pretty heavy in the shoulders. I tried to do a faster start but my left calf didn’t want to listen and I stumbled a little. I told myself that the last set had to be perfect. I got my upper back tight and got everything set just right. I waited until I was fully locked out before moving. Felt light this time and I held it for a bit at the end. This was slightly slower than my second run but it felt like my best of the day. Might have to adjust for next time. Last thing for today was loads with a light sandbag. I was debating over loading to a platform or over bar. Platform would probably have been my preference but with how lively the bag is and how the added height on the platform isn’t stable, I went with over bar. This meant going to the other side of the yoke for the next rep. I wasn’t going to go under since bending and rushing under could lead to a mishap with the back. Didn’t feel heavy at all. Just throwing it over the bar. But what usually happens is the repeated abuse of the drops and tumbles opened up the sandbag after the eighth rep so the last two reps I was trying to not have sand spill out. Resulted in me banging my head into the crossbar of the yoke on the second to last rep. Not as winding as last session with the stone of steel. Maybe I’m getting used to it or just the fact I didn’t need to over-crush the sandbag like with the stone of steel meant better breathing. Hopefully the winter weather will stop and I can get back to a normal workout schedule this coming week.

Craig_Pfisterer		...	22-03-2017 @ 12:05
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	March 21, 2017 – Week 3, Day 1 5 Minutes Percor AMT Leaning Calf Raises BWx25 One Leg Leaning Calf Raises BWx5/5 Sumo Box Touches (12” Box) BWx15 Regular Box Touches (12” Box) BWx15 Incline Bench Presses 20.5x10 34x5 47.5x3 61x1 75x1 88.5x1 102x1 115.5x1 129x1 2 Second Pauses 102x5 Chest Supported Rows (1 second holds) 45x10 81.5x8 81.5x8 81.5x8 Circus Dumbbell Clean and Presses (3 stage 2 second pauses) Regular Dumbbell with Fat Gripz Extreme 4.5x1 R 4.5x1 L Plate Loaded Dumbbell with Fat Gripz Extreme 9x1 R 9x1 L 13.5x1 R 13.5x1 L 18x1 R 18x1 L 22.5x1 R 22.5x1 L 27x1 R 27x1 L 32x1 R 32x1 L 36x1 R 36x1 L 41x1 R 41x1 L 45x1 R 45x1 L 50x1 R 50x1 L 54.5x1 R 54.5x1 L Circus Dumbbell 59x1 R 59x1 L 63.5x0,1 R 63.5x1 L Stretching Comments: Some aches from the previous session. A little irritation in the SI joint but it is hard to say if it is from just doing the movement or if the combination of the back work with the big jump in weight. Lower lats and supporting muscles were pretty sore. Not as bad as it was when I first did rack pulls with any kind of weight though. I think it will calm down after a bit. It was about 100lbs increase in moving events from the previous week. Warm up on the AMT. Felt good and easy. Heart rate only got up to 157bpm. Calf work to help get them primed. New change with the calf raises doing both legs and then doing one at a time. Plan is to decrease the two leg variation and do more one leg stuff. Box touches went well. No real aches in the SI joint which is what I usually get when it is irritated so that seems to suggest it will not be an issue. Then on to incline pressing. Gym was busy so I had to wait about 20 minutes after I finished the previous stuff to use it and I was already going pretty slow between those exercises so that I wasn’t waiting for so long. Like last time, work up heavy and then do a set of five with pauses. Instead of doubles, it was singles. I had been debating between going for 125kgs or 129kgs. Numbers supported the 125kgs but I wanted to get back to 90% of my pre-layoff number. The long wait kind of nudged me to go heavier. Not bad. However, but came off the bench again on the top set as I was sticking at lockout. I got the lift but I really want to be getting these clean. Can’t just be chasing a weight. Ego needs to calm down haha. Paused set was great. Same plan to do it with being explosive throughout the set. Lockout was slow and tough (relatively) on these again but the power off the chest and through the sticking point was great. Quickly moved on to chest supported rows after that. Light weight with holds at the top each rep. Again, really trying to focus on the muscles doing the work and trying to be consistent in how they move and controlling the weight. I took shorter rest than last time. Then on to the circus dumbbell work. Same drill as last time, starting super-duper light and working up to what would hopefully be a new heavy perfect single. Pauses on the shoulder in the rack position and in the bottom of the dip and then hold at lockout. With last session, there was adjustments based off of how that went. The change from regular dumbbell to the circus dumbbell was too much last time and it really threw off the form. This time, instead of the regular dumbbells right off the rack, I used the plateloadable handle. That way when it got heavy enough, I could use a bigger diameter plate to closer simulate the circus bell. Another adjustment was putting on collars to push the weight out from the center. This would allow for me to get used to a longer implement. The potential contest I want to do will have a circus bell with globes so this could help getting used to it as well. I kind of kicking myself for not thinking about this earlier and trying this in the past when warming up for circus dumbbell work. Things seemed to be going well with the changes. I feel like the jump to the circus bell wasn’t as bad this time and the rep with each side felt better. Other than hitting my ear on my right side, they were good reps. Adding weight on to that was not as good though haha. My first attempt with 63.5kgs on my weak side wasn’t good. Missed the press bad and of course my first instinct was to try and catch it and control it back to the floor. Looks of pops and cracks in my upper back (no pain). Obviously not a perfect rep and the plan was not to go for a max. I didn’t want to leave it on that note so I gave it another shot. Much better but my press was more of a jerk so I don’t know if I can count it. Left side went much better and more in the tank but it was a good place to stop for a perfect rep. Home to stretch and eat.


Craig_Pfisterer		...	24-03-2017 @ 11:58
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	March 23, 2017 – Week 3, Day 2 5 Minutes Percor AMT Leaning Calf Raises BWx20 One Leg Leaning Calf Raises BWx5/5 BWx5/5 Sumo Box Touches (12” Box) BWx25 Squat Therapy (16” Box) BWx25 Regular Box Touches (12” Box) BWx25 16” Front Box Squats 20.5x10 43x5 75x3 75x3 75x3 75x3 75x3 16” Rack Pulls 20.5x10 43x5 61x3 84x3 102x3 125x2 143x1 165.5x1 184x5 Crunches BWx35 Band Side Bends ABx35/35 Stretching Comments: Still have aches in the SI joint area but it hasn’t gotten worse and it has been about the same, maybe slightly less, then it was earlier this week. Nothing I’ve been doing (sitting, walking, standing, etc has really affected it so there is that. Started out with the AMT. Heart rate up to only 155bpm. Not bad. Calf raises were good with both legs but really tough with just one. More sets of one leg this time. I think it was because this session I went right from two leg style to one leg and all sets with no break. Calves need to get used to it to improve. Both styles of box touches went well. Getting the hips and hamstrings ready. Felt the ache more so on the sumo style than the regular style. No issues with squat therapy. Felt pretty good. Tried to work on bracing and squatting into the arch. The power rack was kind of in use so I used the tiered squat rack for front box squats. Still fairly light so not really an issue at this point. Same as last time with working weight for five sets of three but more weight. Kept to the EOMOM style to keep on some kind of pace. I feel like my third set was my best one on these. But they all felt good. Breathing was better this time. Rack pulls after that. As it has been the previous two sessions, working up to a top set of 1-5 reps with the goal weight. Goal weight was 181.5kgs but it was so close to four plates. Four plates looked nicer, sounded better. I wanted four plates. Didn’t feel as exhausting to keep my form this time. No SI joint issues with just the bar so I figured I’d be good to go as long as my form was strict. Brace, pull, big breath and controlled lowering each rep. I put chalk on my hands for the top set to improve grip to keep my hands from slipping with the worn down knurling on the rack bars. Grip was tough but held up until the end of the set. Very happy to be at four plates. Just 68kgs under my PR on this (that is with belt and straps). After that, it was an easy set of crunches and then some side bends with a band. I was did 35 reps on the side bends instead of 25 reps by mistake. I had glanced at my sheet for the workout and assumed it was 35 reps for all the abdominal stuff. Hopefully nothing from today flares anything up tomorrow. It can be hard to tell as sometimes it shows up two days later. Home to stretch and eat.

Craig_Pfisterer		...	25-03-2017 @ 21:51
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	March 25, 2017 – Week 3, Day 3 5 Minutes Sled Drag (25kgs for .40k) Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx5/5 BWx5/5 BWx5/5 Sumo Box Touches (12” Box) BWx15 Band Rows w/Biceps Stretch MBx25/10 seconds Regular Box Touches (12” Box) BWx15 Band Rows w/Biceps Stretch MBx25/10 seconds Yoke 98.5x15m in 6.84 seconds 98.5x15m in 6.69 seconds 139x15m in 6.64 seconds Minute Runs 182x15m in 7.29 seconds 182x15m in 7.15 seconds 182x15m in 7.28 seconds 182x15m in 6.64 seconds Stone of Steel Over Bar (1.45m) 62.5x5 86x10 Stretching Comments: I had every intention of getting up early and going to a strongman gym to train. I wasn’t expecting to have SI joint aches this week so I felt it was best to hold off on traveling to train for a little bit longer. So I slept in and got things set to train solo event work. Sled drag for my short warm-up. Heart rate did get up to 153bpm at the highest, which is the highest it has been doing this particular warm-up. Hips felt off but felt better as I kept walking. Got a decent lower back pump on the left side where things are tender so it leads me to think the soreness is more from muscles than nerve irritation right now. I had things setup for working out after the sled drag walk so I was able to do the corrective warming up exercises with short rests like a circuit. Calf raises felt good and moved right into the one leg style. Felt better than last workout. Box touches were good on the hamstrings. Hips ached but the movement felt good on the hamstrings. Band rows were good, feeling the pump mostly in the rear delts on these. Best the biceps stretch has felt so far. All the easy stuff was done so on to the difficult-ish stuff. This was going to be different in that I didn’t have as much rest between my previous workout (heavy lower body focus) and this one like the previous two weeks. Yoke with three warm-up sets into minute runs with the working weight for four runs. 15m for all the runs like last week. I moved the yoke gingerly into place from the garage to the start as I didn’t want to overdo it. This time, I timed every set, even the warm-ups, just like farmer’s walk last week. Temperature jumped up from 57F to 72F during the course of the workout. Two weeks ago it was below freezing. No knee aches on yoke this time. I figured that would go away pretty quick. Hips felt off on my warm-ups. Wasn’t going all out as it was a warm-up but it definitely shows I take a bit to get into top gear. Last warm-up was with the weight I did the minute runs last time. That felt better than the previous two lighter sets. The increase in weight for the work set was noticeable but I knew that this wasn’t going to be a troubling weight since I had already used over 181.5kgs in two different workouts on different exercises. A bit tougher doing the minute runs solo, focusing on a lot of things. My starts weren’t as good as I would have liked them on the first three runs. It was more or less trying to guess when the timer would go off on those. On the last set, I realized that I should just count the start to myself and go when I felt ready, even if it meant beating the timer. In competition, there are going to be auditory cues but they won’t be as sudden as a timer going off. This pick was much better and it ended up being my fastest run. After that was the stone of steel. Thankfully, this was inside the garage which was about 10-15F cooler than being in the sun. Again, solo so I had to make a setup that would allow for me to bring the stone of steel back without issue and have something in place that would keep it from escaping the garage in the event of an error of judgement haha. I had ordered a grip shirt but it had not arrived in time to use it the previous session. Some shows may not allow it but the one I am aiming for does (I checked) so I figured it was best to be ready. Empty stone of steel for a set of five to warm-up. I was nervous even doing this. Fear of failure, regression, stagnation, embarrassment. But it is in my head and I need to push it out. One of the reasons I keep coming back to strongman/strength training. It was easy. The overcrushing didn’t take as much out of me this time. The next set was planned to be 22.5kgs more for a set of 5-10. Adding 22.5kgs more doesn’t mean it will be 22.5kgs more since the spacers need to come out to adjust the stone of steel. So I put in 23.8kgs and weighed it to make sure it was as close to the increase I wanted and it was just over. I’ve only done singles really besides the previous session so technically anything over that first session for reps will be PRs. Again, pretty nervous. This weight was what I figured I was safe doing a few weeks ago. But I wanted my ten reps. To be honest, this only felt slightly harder than last time with just the empty stone of steel. I was little more winded but I felt about the same fatigue. I noticed I started lapping the thing up higher around seven reps in as my hamstrings got fatigued. I felt the shirt definitely helped with slippage as I was able to get it even higher on my chest on some reps. My crushing strength felt better and I was able to touch my hands and almost interlock them. Last session, I only had stone rash on the forearms but this time I got some on my biceps. Exhausting but it felt good. Stretched a good bit to end the day.

Craig_Pfisterer		...	29-03-2017 @ 12:40
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	March 28, 2017 – Week 4, Day 1 5 Minutes Percor AMT Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx5/5 BWx5/5 BWx5/5 Sumo Box Touches (12” Box) BWx15 Hip Airplanes (supported) BWx3/3 Regular Box Touches (12” Box) BWx15 Hip Airplanes (supported) BWx3/3 12” Log Viper Presses Dumbbells 4.5’sx10 9’sx5 13.5’sx5 18’sx5 Log 45x3 77x1 77x1 77x1 77x1 77x1 84x1 91x1 Chest Supported Rows 45x10 81.5x5 95x5 109x5 122.5x5 136x5 Dead Floor Presses 20.5x10 43x5 70x3 86x3 102x3 134x3 Stretching Comments: I felt ok before the workout today but as soon as I left work my back got all tense. Not sure what that was about. Didn’t seem to be an issue while I was at the gym though. Warm up on the AMT. Felt good and easy. Heart rate at 155bpm. Calf work after that. The dual leg style is pretty easy compared to the one leg style. My “strong leg” seems to be having a harder time with these compared to the “weak leg”. Box touches with wide stance after that. Little achy but felt alright. A new exercise after that was hip airplanes. Pretty much attempting to work the hip mobility to see if perhaps something is still not firing correctly. Not satisfied with how I am being the new normal. I watched several videos to try and get the form down. Balance is tough on the lower legs (especially the “weak side”) so these were done with me holding the power rack for support. Will just have to see how these go. Regular box touches and then more hip airplanes after that. Then on to the weights. Viper pressing again on the agenda. Same warm-up with the dumbbells. Attempted to adjust the form from last time to be less of a hip hinge and more like how the actual lift with the log is. No spine jolt on these like last time haha. I had to slow things down a little on the set with 13.5kgs as there was just the one not in use and I had to put magnets on a 11kgs one to have a set to use. The first set with the log wasn’t the best. It was light but the drive form the hips was getting me off balance on the first two reps. I got it corrected by the last rep though. Then on to the working sets. Increased the weight with the aim for five singles done EMOM style. Aim for smooth reps, no excessive force. Definitely not as easy as last time but the weight had been increased. Since there were no issues, the next thing was to go for two heavier singles. The first one, I felt like I had the log too far away in the lap. Looked fast on video though. Don’t want the log to get out in front of me as that wouldn’t be good for the back. The next one, I made sure it was close but I think I hesitated on the hip drive so it was a bit slower of a lift. Still somewhat comfortable a lift. Technically the most I’ve done on this variation of log lift but this is also only the fourth time I’ve done it and the previous two sessions from years ago I was doing it wrong. From there, on to chest supported rows. Same as last time I went heavy; light warm-up and then five sets of five up to a smooth set of five. Aim being 4.5kgs more than last time. First work set told me that I would crush it as long as I kept my form tight. As I went up in weight, I made sure I was bracing the midsection. I was feeling a little ache from the two heavier viper presses. Feel good for more on these rows. Dead floor presses to finish off the session. Five sets of three with weights based off of percentages of the 1rm from last cycle. The way it worked out was going for the 3rm from last cycle as well. All the sets were pretty easy. No psyche up needed. I was briefly entertaining not using wrist wraps for the last set to make it more challenging but I figured I’d use them and just crush the weight. I feel like I could have made that a set of five or six if needed. Home to stretch and eat.

Craig_Pfisterer		...	31-03-2017 @ 12:39
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	March 30, 2017 – Week 4, Day 2 5 Minutes Percor AMT Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx5/5 BWx5/5 BWx5/5 Sumo Box Touches (12” Box) BWx25 Hip Airplanes (supported) BWx3/3 Squat Therapy (16” Box) BWx25 Regular Box Touches (12” Box) BWx25 Hip Airplanes (supported) BWx3/3 16” Box Squats 20.5x10 43x5 61x5 84x5 102x3 125x3 143x3 159x3 Deadlifts 20.5x10 (bar on bumper plates) 43x5 61x3 84x2 102x1 125x3 125x3 125x3 125x3 125x3 Leg Raises BWx35 Band Side Bends ABx25/25 Stretching Comments: SI and lower back have had slight aches this week. Possibly just from doing new movements (hip airplanes) or adding weight to stuff (50lbs increase on viper presses). It hasn’t gotten to the point where it is anything to the level of what I would consider pain and is still minimal discomfort. Just continuing to monitor it and make sure form is strict and nothing exacerbating it. Started out with the AMT. Heart rate up to only 155bpm. Not bad. Calf raises were good with both leg style. Still a little disparity between the legs on the single leg style but getting better. Still a bit weird the weak side is having a better time compared to the strong side. As with last session, next was a kind of superset of box touches with hip airplanes. The achiness was more present with the sumo style compared to conventional style on box touches but it could just be because it was first in order and I was bit warmed up and loose. Hip airplanes definitely need work. Trying to improve my form and performance to get the benefits of the exercise. Squat therapy broke up the superset. Some knee achiness on the first few reps in the right side but it went away as I got the cues down better. Lower back was feeling pretty fatigued by these. Box squats after that. Plan was to work up to 159kgs and see what happened, just like last time I went heavy on these. One to three reps. While the weight isn’t heavy really compared to what I used to do, it is better to be safe than sorry so I had the safety pins put in. May need to lower them if I go heavier as the weight pushing down might cause me to kiss the rails with the bar with heavier weight. Again, working on sitting into the arch while bracing. A bit tougher than last time since this was decent jump in weight compared to previous box squat sessions and the preceding set was the top set last time. Tough but it was done. Deadlifts from the floor after the box squats. Same weight as last time but less sets, more reps with the touch and go style. I wasn’t too sure how this would go. Warm-ups felt slow and heavy. Perhaps I was unintentionally saving myself for the money sets. I remembered that the weight felt slow last session too. However, the first pulls of these sets felt quite speedy. The subsequent reps felt slower though but video seems to suggest otherwise. The time under tension with the controlled lowering of the weight seems to be doing the trick here. I feel like I reached peak speed by the third set and stayed near that level the remaining sets. Really surprised me how crisp these felt compared to my warm-up sets and to last times deadlifts. After the squats and deads, I finished up with a set of leg raises. Felt good on the tender areas in the lower back. Then side bend with a band. Got the reps right this time. Felt like a good session and felt less aches by the end. Could just be from endorphins and the like from lifting. Home to stretch and eat and sleep.

Craig_Pfisterer		...	02-04-2017 @ 00:57
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	Post Edited: 02.04.2017 @ 00:58 AM by Craig_Pfisterer April 1, 2017 – Week 4, Day 3 5 Minutes Sled Drag (25kgs for .40K) Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx5/5 BWx5/5 BWx5/5 Sumo Box Touches (12” Box) BWx15 Hip Airplanes (supported) BWx3/3 Band Rows w/Biceps Stretch MBx25/10 seconds Regular Box Touches (12” Box) BWx15 Hip Airplanes (supported) BWx3/3 Band Rows w/Biceps Stretch MBx25/10 seconds Farmer’s Walk With Turns (at 15m) 51x30m in 15.39 seconds Straight Runs 73.5x15m in 7.93 seconds 101x15m in 9.59 seconds 101x15m in 8.95 seconds 101x15m in 8.65 seconds Sandbag Load Over Bar (1.45m) 91x10 Stretching Comments: Sleep felt good. Got a little later a start then I planned. I didn’t expect ESM to be so engrossing this year. Weather still fluctuating quite a bit so I wore long sleeves. Sled drag warm-up around the block like last time. No lower back pump so I think that is a good sign. A small dog chased after me about the last third of the course. About the size of one of my shoes and definitely not listening to its owner. I had to keep an eye out so that I didn’t step on it or run it over. Heart rate only at 142bpm and that was at the end when I went up my driveway. Calf work after that. Bit of a pump in them going right into it after sled drags. Starting to get about the same level of difficulty with both legs on the single leg style. Was able to move between the other exercises at a good clip. Thankfully no aches. Box touches, band rows and biceps stretch all felt good. Still playing around with the hip airplanes. Anchor for support was a bench this time so much lower. These felt better in the hip but balance tough. Again, probably nowhere near where I should be with them but I think I’m starting to benefit from them. Then on to the event work. Farmer’s walks again on the menu. Tried to take what I learned from last session and applied it here. It is a good thing I checked what I was to do today before I went as the warm-up was different this time. A plate per side for 30m with a turn at 15m. Not bad, didn’t feel much torque on the turn. Then onto heavier straight runs. First set felt stupid heavy in my hands but that generally is how it goes with farmer’s as I warm-up. Then on to working sets. 9kgs bump in weight from last session. Since this is heavy weight for me right now, I’m making sure I stay tight and stand up fully with the weight before taking off. It certainly makes the start feel like an eternity but I felt like I was able to recover and pick up speed. The runs got better as I went. It felt like it last time but this time the times reflect how it felt. Sandbag over bar to end the day. Options were to do the same bag as last time for more reps or to go up in weight and hit 5-10. The sandbag last time was way too easy so I had to go with more weight. My 91kgs bad has seen better days. I haven’t touched it in over a year and it has holes (they don’t like it when you drop them with weight plates inside) and wrapped in tape. Started to get anxious. Hell, I was anxious thinking about it during my farmer’s walk runs. Just have to get over it and just do it. I went at a more casual pace compared to last time I did sandbag as I wasn’t certain on the integrity of the sandbag. I stopped a few times to try and fix the top of the sandbag to keep sand from spilling out. Just wasn’t happening. I will have to secure the sandbags so that I don’t have to worry about that while doing this and just focus on lifting it. Third of the way done this cycle and going strong.

Billytheold		...	02-04-2017 @ 05:34
Sugdens crazy old person. Member 4936, 7288 posts SQ 270, BP 155, DL 270 695.0 kgs @ 100kgs UnEq	The chime sound that echos from metal weights landing on the pavement is much more rewarding than inhaling ancient olefactory sandbag dust.

Craig_Pfisterer		...	02-04-2017 @ 16:25
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	Billytheold said:The chime sound that echos from metal weights landing on the pavement is much more rewarding than inhaling ancient olefactory sandbag dust. You can say that again haha.

Craig_Pfisterer		...	05-04-2017 @ 12:56
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	April 4, 2017 – Week 5, Day 1 5 Minutes Percor AMT Leaning Calf Raises BWx10 One Leg Leaning Calf Raises BWx5/5 BWx5/5 BWx5/5 BWx5/5 Regular Box Touches (12” Box) BWx15 Sumo Box Touches (12” Box) BWx15 Hip Airplanes (supported) BWx5/5 Incline Bench Presses 20.5x10 45x5 64.5x5 84x5 104x5 2 Second Pauses 104x5 Chest Supported Rows (1 second holds) 45x10 86x8 86x8 86x8 Circus Dumbbell Clean and Presses (3 stage 2 second pauses) Plate Loaded Dumbbell with Fat Gripz Extreme 9x5 R 9x5 L 22.5x3 R 22.5x3 L 32x2 R 32x2 L 41x1 R 41x1 L 45x1 R 45x1 L 50x1 R 50x1 L 54.5x1 R 54.5x1 R 54.5x1 R 54.5x1 R 54.5x1 R 54.5x1 L 54.5x1 L 54.5x1 L 54.5x1 L 54.5x1 L Stretching Comments: Last few days no SI joint issues but they came back a little bit today. This week has been stressful work wise and it looks like this month will be more of the same too. Sleep hasn’t been the best so I need to get that sorted out ASAP so that I can put my best foot forward in both work and training. Warm up on the AMT. Other than some SI joint aches, it felt alright. Heart rate only got up to 157bpm. Calf work followed that per usual. Continuing to decrease the two leg variation and increasing reps on the one leg style. Felt about the same as doing only three sets back to back last week. Slight change with box touches, having conventional style first then followed by sumo style. Possibly to see if that helps with SI joint issues as sometimes there is an ache with the sumo. Felt alright doing it in reverse order, will have to see if that is consistent over the next few sessions. Hip airplanes after that. Just one set but for more reps. Again, still working out the kinks in form on these but I think I’m getting better at them. Still some balance issues (even with support) on the “weak side”. I’m sure it will come with practice. The balance will probably benefit the “weak side” too with my calf muscles. No issue with getting the incline bench this session so I pounced on it haha. Lower back was little achy but it felt more muscular than nerve related pain. Like floor press has been, sets based off of percentages. 4x5 and then a set of five with pauses. My pauses are pretty strong compared to my incline regular style so my top set of five on both styles came to be the same this session. I could have lowered the weight but I felt like the top set of five with the regular style didn’t take that much out of me. I didn’t even wear wrist wraps on that set and only had a slight slowdown locking out the weight. Pauses were going well until a couple came really close to me while I was lifting and they were around my stuff and my camera so I was bit distracted. Of course they blocked most of the last two reps which were the tougher of the reps (stilly trying to press explosively). Lockout is always tough but I was a little distracted with the commotion. Also could be the sleep thing. Quickly moved on to chest supported rows after that. Light weight with holds at the top each rep. First set felt the toughest and got easier as I did them it seems. Trying to keep the rests somewhat short. Circus dumbbell work to end the day. I say end the day but this always takes time adjusting the weights haha. Still doing pauses, holds and using push press style. This time, working up to certain percent of the top single on these so far and then five singles each side done EMOM style. Not strong enough to use the empty circus bell at this point. I was free to do my own jumps in weight and I did some reps with the lighter weights. This was getting exhausting and it felt tougher than it has previously. I did notice that I was generally getting the dumbbell into position for the press from the shoulders with less wasted movement. Right side with the working weight was pretty tough. I got out of position on the third rep with that side with racking the dumbbell on my upper back so it was closer to my parallel grip tucked position that I’ve gone to in the past with that side for pressing. It went up but I want to get my form like my left side as the larger dumbbell handle becomes an issue when tucked as my thumb strength becomes the limiting factor in keeping the dumbbell from staying in my hand at lockout. Left side was also tough but not as tough as the right side. While I’m close to what I could do for a single if I did them with my competition style, I still got a ways to go to get into competition shape. Shoulders a little raw from these haha. Getting over 60% on most of my event training exercises (that have been tested at this point) so coupled with by about 90% on upper body and 70% on lower body progress is still good and I got time. Got to remember I was inactive for 7 months and only been back a little over 4 months. May need to bring a back-up shirt with sweat from these workouts now haha. Home to stretch and eat.

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