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Adventure Time!

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Craig_PfistererIcon...13-05-2017 @ 03:00 
Avatar
Sugdens 'man' at WSM 2011
Member 1513, 1989 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
May 11, 2017 – Week 10, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx12

One Leg Leaning Calf Raises
BWx7/7
BWx7/7
BWx7/7
BWx7/7

Regular Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Squat Therapy (16” Box)
BWx25

Sumo Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

16” Box Squats
20.5x10
43x5
61x5
84x5
102x3
125x3
143x2
165.5x1
184x3

Deadlifts
20.5x15 (bar on bumper plates)
61x3
61x3
61x3
84x3
102x3
125x3
147.5x2
147.5x2
147.5x2
147.5x2
147.5x2

Leg Raises
BWx50

Band Side Bends
ABx25/25

Stretching

Comments: Workout didn’t start off great as I got to the gym and realized that I didn’t bring my gym bag so had to turn around and go home to get it. Hoping that nothing from digging the garden was going to pop up while lifting this session. Not that there would be anything but never know. Warm-ups felt good on AMT. Heartrate up to 153bpm. Calf raises were good. Probably closest the leg difference has felt the same. Box touches started things off (regular style) and they felt good but then band rows and biceps stretch followed. Stretch felt ok. Squat therapy went well. No real fatigue in the lower back. Trying to adjust position so knees didn’t act up on me. Then sumo box touches and another round of band rows and biceps stretch. Hip airplanes are funny. I switched the side I started with to see if that perhaps woke up my other side. Maybe it worked. I feel like I need to redouble my efforts on these though to get a crisp and controlled movement. Box squats after that. Trying to put max force into each rep while staying controlled with the form. Bar felt light on my back until I got over two plates. Top set per usual going for 1-3 reps. Put my best effort into those three reps. Definitely getting harder. No knee aches this time thankfully. Happy to be repping four plates now. Deadlifts after that. Same as last time with the grips changing up on the warm-ups. Felt more comfortable this time doing these. Alternated grip still feels weird but I felt tighter and better with my form and my body. Weight increased on the deadlifts for the working sets a little but more sets and less reps. Still treating these as EOMOM style to keep a good pace but not too short or too long. Abdominal work to end the session. 50 reps felt like it was going to be a tall order but my endurance on these is getting better and I was definitely good for a fair bit more. About twice as many reps as I did when I started doing these. Band oblique stuff still pretty easy. Home to stretch and eat.

Craig_PfistererIcon...13-05-2017 @ 23:46 
Avatar
Sugdens 'man' at WSM 2011
Member 1513, 1989 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
Post Edited: 21.05.2017 @ 01:54 AM by Craig_Pfisterer
May 13, 2017 – Week 10, Day 3

5 Minutes Concept 2 Rower

Leaning Calf Raises
BWx12

One Leg Leaning Calf Raises
BWx7/7
BWx7/7
BWx7/7
BWx7/7

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Farmer’s Walk
With Turns (at 15m)
51x30m in 13.97 seconds
Straight Runs
91.5x15m in 7.72 seconds

Sandbag Rows
45x5
68x5
68+11x5

EOMOM (Farmer’s Walk & Sandbag Over Bar)
123x15m in 9.24 seconds/113x3 to 1.45m
123x15m in 8.97 seconds/113x3 to 1.45m
123x15m in 9.48 seconds/113x3 to 1.45m
123x15m in 9.48 seconds/113x3 to 1.45m
123x15m in 9.32 seconds/113x3 to 1.45m

Stretching

Comments: I know last time this workout came up I said that session was the toughest. Well now this one replaces that. Went out to Lancaster to train so that meant packing stuff into the car the night before and getting up early. I got up early, just not as early as last week (I hit snooze three times). Rainy but no issues getting out there. Warmed up on the rower again. Felt better this time. Could also just be that my left side of my back and hip was feeling better this time. Calf work felt pretty easy, despite doing the rower. Box touches, band rows and biceps stretch followed that up nicely. Little achiness in the left hip on the sumo style but just a little. Hip airplanes continue to be trial and error. Trying to work all the different aspects. Balance more on my leg than using the supporting structure to hold myself. Sometimes I feel I make progress but other times it feels like I have a ways to go. Event work followed. Much like last week, this was going to have warm-ups of two parts of the main EOMOM workout. The pairing this time being farmer’s walk and sandbag loads. Warm-up was modified a little in that the second run was another plate jump for a 15m run. Not bad. Prep for sandbag with the rows again. Felt quite easy this time around. Then the hard stuff. The stuff I was dreading. Heavy farmer’s walk for 15m into sandbag load for a triple. Repeat five times. Last time I attempted this, the clips on the farmer’s walk had other plans. Tried something different using rubber pipe tubing with a way to tighten it. Even put a cut-up piece of one in it to try and make it tighter. It took a good while to tighten all four with a screw driver. Seemed to be secure by then. First run with the farmer’s walk was alright. Felt a little rough. On the fourth run with the farmer’s walk, I noticed that I didn’t pull hard enough and stay tight so my pick-up was not so good but I managed to pick up speed on the run. I tried to fix that on the last run and it went better. The rubber pipe stuff wasn’t cutting it and I had to shove on the spring collars with it to ensure I could complete the workout without any unintentional quick dropsets. Sandbag work was good for the most part. Different yoke so I was trying to shove the sandbag over to get outside the loading pins around the base of the yoke. I only had one slip-up on the very last rep where I got a bad hold with my left hand. I recovered and got the rep but it wasn’t to the standard of the other reps on sandbag. I was breathing hard and heavy during this. I was worried I wouldn’t finish after the second pairing but I knew I had to do it after I got the third set down. Sometimes the work needs to make you feel something. Felt good to be done though. After coming down from the strongman high, my knees were so achy and tight haha. Stretched and helped out a bit before heading home. Going to eat and sleep well tonight.

Craig_PfistererIcon...17-05-2017 @ 23:33 
Avatar
Sugdens 'man' at WSM 2011
Member 1513, 1989 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
May 16, 2017 – Week 11, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx30/30

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Incline Bench Presses
20.5x10
38.5x5
57x3
75x1
88.5x1
102x1
115.5x1
129x1
138x1
145x1
2 Second Pauses
102x7

Chest Supported Rows (1 second holds)
58x10
100x8
100x8
100x8

Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
18x1 R
18x1 L
32x1 R
32x1 L
41x1 R
41x1 L
50x1 R
50x1 L
Circus Dumbbell
59x1 R
59x1 L
64.5x1 R
64.5x1 L
69x1 R
69x1 L
71x1 R
73.5x1 L
73.5x0 R
73.5x1 R
78x1 L
82.5x0 L
82.5x1 L

Stretching

Comments: Last two weeks of this workout cycle. Got excited seeing the workouts but I also knew they wouldn’t be easy. While Saturday’s event work had been tough, I wasn’t as beat up as I was from the previous session of farmer’s walk and sandbag. Got to mow my lawn for the first time. Didn’t get to do that until now due to my injury. Allergies starting to act up but I felt ready. Warm up on the AMT. Knnes and hip ached a little but went away within 30 seconds. Heart rate got to 152bpm. Then calf work. Change in that instead of multiple sets it was one max rep set each leg after the initial warm-up set with both legs. Max with lagging leg and then match it with the other. Managed 30 reps. Box touches and band rows with biceps stretch again. No aches on box touches. Hip airplanes are still a challenge but I’m continuing to make adjustments. Last session, I had done a practice balance with both sides before starting the actual set and it seemed to help me with balancing during the actual set. So I did that again this time and it definitely seemed to help. Trying to rely less on the supporting structure for balance. Then weights after that. Incline up first with the plan being to go for a new 1rm. I felt good and I knew I would exceed my previous 1rm. However, it can be hard to tell as the weight increases. I did the previous 1rm to see where I was. Not as easy as I had hoped it would be but form was better from last time. Butt still came off the bench slightly. I resigned myself that I wouldn’t be hitting an all-time PR this session so I went up 9kgs. Again, butt came off the bench but I felt I had more there to lockout. Initially just added 4.5kgs more for three plates a side but I got antsy waiting for someone to spot me and put on a little more. It was tough (butt came off the bench again) but I got it. Matches my PR on this lift (I had similar form when I hit it too) so I can definitely say my pressing is back to where it was preinjury (not including overhead events). Down set with pauses with two plates a side. Felt good here. Then the lighter variation of chest supported rows after that. Almost active rest. But not really, just a lot less taxing than the incline pressing and the circus dumbbell work to come. Reps feel better as I go on these rows. Circus dumbbell after that. I knew this was going to be a late session again. Same warm-ups as last time up to the empty big dumbbell. I wasn’t feeling like my shoulders were up to it this session. One of regular gymgoers stated he was happy to see me back to lifting that thing (he had been aware of my injury) so that certainly filled me with a little bit of pride in my efforts. I try to learn what I can from the previous sessions so that I can make the most out of the next session. I added the support stuff (wraps, chalk, belts) in layers so not all at once to get adjusted to how it changes things and I have to move and use it. I think this was better than what I did last time but I haven’t been using these for almost a year now haha. I always have two goals with going for a max; realist goal and optimist goal. For the circus dumbbell, I was telling myself to hit just a tiny bit more than last time while really planning on hitting even more weight than I had missed the last session. With my weaker side, I did hit the little increase and then went up in smaller jumps while keeping the bigger jumps with the strong side. With 71kgs, the weight went up fine but it tried to roll out of my hand. I knew I had to not just passively hold the dumbbell to correct that. I misfired my first attempt at 73.5kgs but got it after a quick breather to refocus. Same with the strong side as I got up to 82.5kgs. I noticed that I wasn’t feeling these in my hamstrings as much as last time. Also noticed my clean is becoming more efficient on my strong side and increased flexibility getting the weight to the shoulder. Biceps really feeling it this time around. Happy to have hit over contest weight with so much time still left. I know I got a ways to go still. Home to stretch, eat several pounds of bbq and sleep.

Craig_PfistererIcon...20-05-2017 @ 00:30 
Avatar
Sugdens 'man' at WSM 2011
Member 1513, 1989 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
Post Edited: 20.05.2017 @ 00:33 AM by Craig_Pfisterer
May 18, 2017 – Week 11, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx43/43

Regular Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Squat Therapy (16” Box)
BWx25

Sumo Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

16” Front Box Squats
20.5x10
43x5
61x3
84x3
102x3
113x3

16” Rack Pulls
20.5x20
61x3
61x3
61x3
102x1
102x1
102x1
143x1
143x1
143x1
184x1
206x1
Added Straps
227x5

Crunches
BWx45

Band Side Bends
ABx30/30

Stretching

Comments: Body felt good. Other than it being hot. Up to 32.2. Started out with the AMT. Heart rate up to only 144bpm. Felt relaxed doing it. Calf raises were good. Improved the number of reps by a good bit. May need to switch sides with the one I start with next time as the “strong side” was struggling to match the reps. Box touches felt good with both styles. No aches doing regular style but some doing the sumo style. Rows felt good on the upper back and stretching helped my tight shoulders. Right shoulder felt a lot tighter than the left. Squat therapy was only so-so. Knees just kept aching and that didn’t really stop until I got about 20 reps into the set. Not sure what that was all about. Hip airplanes were pretty good. The balancing on one leg to prep my body for the exercise seem to help. I stumbled a little on one rep so I did another to have a good rep. Then time for squats and pulls. Front box squats were a bit different from usual. Got to use the squat rack so I could unrack from much higher. More sets to warm-up, working up to 113kgs for a triple. Trying to move fast on these. Big breath of air and staying tight in the midsection. Then rack pulls. Continuing to increase the weight and aiming for 1-5 reps on a top set. Another change on these. Back to using the bar for the first set but double the reps with changing grips. First half double overhand and the second half double underhand. Felt weird doing rack pulls with that grip. A lot more sets working up to the top weight, changing grip each set (doh,o/u,u/o). Second to last set, I put on my belts (rehband and hard belt). Still using the smaller belt for now as it can take some getting used to the big ratchet belt. Either my midsection or my lowerback have gotten thicker as I have definitely lost a notch on the belt. The working set was with straps and was to just be five plates but that is so close to 227kgs so I added the chips on the bar. Bar speed looked good up until the last one. Lower body still doing a lot of work but my back didn’t feel compromised so that was good. 25kgs off my 5rm on these. Abdominal work followed that. Easy set of crunches into easy obliques with bands. Stretched and then home to eat.

Craig_PfistererIcon...21-05-2017 @ 02:01 
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Sugdens 'man' at WSM 2011
Member 1513, 1989 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
May 20, 2017 – Week 11, Day 3

5 Minutes Sled Drag (25kgs for .40K)

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx44/44

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Yoke
98.5x15m in 6.14 seconds
98.5x15m in 6.66 seconds
139x15m in 6.08 seconds
182x15m in 6.92 seconds
228x15m in 7.25 seconds
273x15m in 8.57 seconds

Stone of Steel Over Bar (1.45m)
62.5x5
91x2
119x10

Vehicle Push
1,221.5kgs + 2 peoplex70.2m in 60 seconds

Stretching

Comments: Workout for events at home this time. No having to wake up early and pack the car the night before. Sleep wasn’t as good as I would have liked this week. But I woke up rested. Left biceps was a little tight so that was a little concerning. Little slow getting ready for the day as WSM is happening so catching up on the action. Probably going to be watching that stuff like crazy until it is done next week. Thankfully, the weather was much cooler at only 15.5 compared to the 32.2 the past two days. Warm-up with the sled drag around the block. Calf work after that. Good thing I switched the leg that is behind as my “uninjured side” is struggling on these higher reps while my “injured side” had little trouble matching the reps. Then on to box touches, band rows and biceps stretch. No issues there. Right shoulder didn’t feel as tight this time on the biceps stretch compared to last workout. Hip airplanes were tough again. Even with the balance before the set. I stumbled on the first set going for rep two so I started over. Did better on the other side but lost balance on the last rep so I did another. Then event work. Yoke to start things off. Working up in 15m runs to a top set. Pretty big jumps in weight. I figured I’d have no issues with the yoke but I had to keep my thoughts on it than thinking about stone of steel later. Speed with lighter weights is getting better but I need to make sure that I can transfer that to the heavier stuff on yoke. I haven’t used belt on the yoke so far but I figured this would be a session to break that in as I know that abruptly bringing in the belt can mean issues (had experience doing no belt in training and messing up with breathing at contest). Soft belt added for set with 228kgs. Been doing half the distance the past month so need to be ready for that. Added the hard belt for the set with 273kgs. I was getting nervous under it so that is good. Means I’m taking it seriously. I was right about the belt as I will need to work on breathing and running with the increased pressure. I slowed down about half way into the run and I got angry at myself for that and picked up the pace. Felt lightheaded after putting down the yoke. Need more practice with belt and heavier yoke. Other than that, pretty good speed for me. Then into the garage for stone of steel. This implement/event gives me such trepidation. I can’t be calm when it is new territory on this as my heart beats out of my chest. I was floored with how easy I was picking the thing off the ground but surprised how tough it was to extend compared to previous times. I blame the heavy rack pulls haha. The stone of steel training was another change up after a month of doubles with EMOM and EOMOM. Back to the basics with a set of 5-10, depending on how I feel. If I got this thing with the planned working weight for a single, it would be a PR for the most I’ve lifted on this thing since I got it. Heavier than the weight I injured myself with last year by 4.1kgs and loading it to .23m higher. Worries that I couldn’t grip it also present. Took a bit to prepare myself. I has truly shocked with how easy it was to pull the stone of steel off the ground an into my lap. Extension was a bit harder and I was definitely not clearing the bar by a large margin like in previous sessions. I got five in under a minute and kept going. Conditioning will improve I’m certain but I was definitely gasping for air. Strength and endurance was there as I could keep going taking deep breathes. I wasn’t sure if I had done 9 or 10 by the end. Thankfully it was 10 haha. Last thing for the day was a little conditioning. Lung buster that would work the lower body and not put a pounding on my knees. Essentially, pushing my car for max distance in 60 seconds and making sure I was working the full time. Haven’t done car pushing for maybe five years. My younger sister and her friend steered my car as I pushed it up the street. Short choppy steps on a slightly uphill course. Took a bit to cool off before I put away my toys and stretching. One more week of this cycle left.

Craig_PfistererIcon...24-05-2017 @ 13:00 
Avatar
Sugdens 'man' at WSM 2011
Member 1513, 1989 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
May 23, 2017 – Week 12, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx46/46

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

12” Log Viper Presses
Dumbbells
4.5’sx10
9’sx5
13.5’sx5
18’sx5
Log
45x3
59x1
72.5x1
86x1
100x1
109x1
115.5x1

Chest Supported Rows
45x10
68x5
91x5
113x5
136x5
159x5

Dead Floor Presses
20.5x10
43x5
61x3
84x1
102x1
125x1
143x1
165.5x1 PR+9kgs
2 Second Pauses
125x7

Stretching

Comments: Last week of this training block. Had to have my usual end of training cycle deep tissue massage a week early with the holiday next Monday. Burritos and massage should get me ready for training hard. Temperature has thankfully cooled a bit for now. Warmed up on the AMT. Heart rate got up to 160bpm this time. It has lower but shot up by a bit right at the end. Calf work after that. My one leg had issues with reps this time and I had a few false starts. Other side easily got the reps when I was done. Hopefully my lagging side does a better job next session. Then a short circuit of box touches, band rows and biceps stretch. First time regular box touches and second time sumo box touches as I have been doing. Shoulder tightness on the biceps stretch was evened out and I think that had to do with the massage the day before. Hip airplanes still a work in progress. Balance was better and I think this was the first time I really felt like I was getting the hip on the standing leg to “open” while doing these. Weighted exercises followed. Warm-ups with dumbbells for log viper pressing as has been the case. Using the tilted forward style on the log as last session. Goal for this workout was to work up to at least 109kgs with set weight jumps and then if feeling froggy, make up to two more small jumps in weight to a conservative max for the day. No super grinders or helicoptering lockouts were the instructions. Light weights were flying up this session (despite the dumbbells feeling slow). I knew that if I wanted to put in a max single, I’d need to reintroduce the support gear like I have been doing. Can’t just throw it on for the top weight as the belt could make things tougher with breathing and getting into position to have it even benefit me when I would need it. Reacclimation to the belts and wrist wraps was a success. 109kgs went up without much of a struggle but I felt that I really only had one more lift there above that weight unless I took really tiny jumps. I finally settled on going for 115.5kgs for the last lift of the day. I hesitated on starting the clean from the lapped position but it did go up. Slight hitch in the drive through with the upper body taking over but it wasn’t a grinder or sloppy rotating disaterpiece. So a success there. Strength not quite there to make this a viable alternative for log for reps but the framework is there as I get better. Then on to chest supported rows, working up to a heavy set of five over five sets after a light warm-up set. Bigger jumps up to the top weight so I started out a lot lighter to ensure that the top weight wasn’t a massive jump from what I was doing. Top set was 9kgs more than last time but still doable. Most I’ve done on these weight stricter form (not just using heaving motions). Last exercise for the session was dead floor presses. I had to wait about 20 minutes after I finished rows (I was taking my time putting the weights away before that too) for the power rack to be available and it was getting late. I did the bare minimum I needed to warm-up and went “quarter-plate-quarter” for singles to get to a max single for the day. Stuff felt heavier than I would have liked but I had a goal in mind for a minimum increase with how these have been going and I wouldn’t be denied. 165.5kgs was very slow but it finally went up to lockout. I wasn’t done just yet as I had to do a down set with pauses like I have been doing for incline pressing. Drop a plate off the weight from each side and went for 5-7 reps. I always aim for the higher rep range with the weights. Definitely not explosive like incline version but putting in the work. Home to stretch and eat a large burrito and a dozen eggs.

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