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Adventure Time!

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Craig_PfistererIcon...15-10-2017 @ 20:14 
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Sugdens 'man' at WSM 2011
Member 1513, 2074 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
October 14, 2017 Ė Week 9, Day 3

5 Minutes Concept 2 Rower

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12Ē Box)
BWx15

Sumo Box Touches (12Ē Box)
BWx15

Squat Therapy (16Ē Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

Push-ups
BWx15

I-Beam Frame Deadlifts
Farmerís Handles (15Ē)
43x10
88.5x5
Frame (16Ē)
127x1
168x1
208.5x1
249.5x1
Added Straps
290x1
Frame (19Ē)
317.5x1
335.5x1
354x1

Stone of Steel Over Bar (1.45m)
62.5x1
176x1
91x1
102x1
112x1
120.5x1
129x1
161x5

Vehicle Push
1,221.5kgs + 1 person + 119kgs in trunkx68.76m in 75 seconds

Stretching

Comments: Another one of those workouts where I was both excited and nervous. More heavy frame deadlift and stone of steel on the agenda. Spirit willing but uncertain about the body holding up. Knees were aching like crazy during the previous workout this week. Body really just plain beat from that all-out effort on log press. Right biceps still tender from being stupid lazy with the sandbags from last weekend. I also had an interesting morning trying to load a husafel stone into my trunk by myself. I wore a copper infused (have no idea if that even does anything) compression sleeve on my right arm to keep it warm. Out to Lancaster for training. Warmed up on the rower. Didnít realize until about a minute in that the timer wasnít going (battery not working) so I had time from my watch haha. I may or may not have been distracted seeing George get the top of the yoke caught on the doorway taking it outside. Calf work was better than it had been the rest of this week. Box touches were pretty good. Squat therapy was good too. No knee aches but hips and lower back felt tight. Hip airplanes felt great too. Band rows and stretching followed. Arms pretty tight for the stretching, really needed to make sure the biceps were good to go. Set of push-ups to finish things up. More effort than I would have liked but it happens. Then frame deadlifts. Trap bar and the I-beam handles were in use so I had to make some changes. I used the other farmerís walk handles with light bumper plates and the connectors. Back of the handles grip right from the start. Felt ok. Then had to wait a little bit to use the actual frame setup. Plan had been changed after last session. Originally the goal was a top single from the contest height. But I kind of did that last time and Iím still a ways off from contest weight. So adjustment made with the goal to start being up to 90% of my best and then have a little ďfunĒ from there. Every lift felt slow and heavy working up. Felt like it was 50lbs heavier than it actually was. That last single from the floor might have been my last single for the day with how I was feeling. But the workout wasnít done with the frame. Raised the frame up 3Ē more and then the goal here was a top single, aiming for 1-3 singles. With how heavy my last single from the contest height felt, I went for a lighter weight than I had been planning/ fantasizing. I went with 317.5kgs for that first single as I think that was the minimum I would accept without going home and crying myself to sleep haha. The extra height in the pull certainly had me trying to figure out how to get my position right and figuring out the slack in the straps. It felt stupid heavy but I knew that not everything was right and I probably had a little more in the tank. So I added weight to get it about 90% of contest weight. A bit slower but I felt like I had good power and felt fine at lockout. George said I looked like I was hesitating. I told him that I was just slow off the floor and that is my struggle. I wanted to try one more. I was thinking 13.5kgs but decided on another 18kgs jump so that I have the option to go for 363kgs next time if I got this single. Got everything tight (body, straps and belt) and pulled. A lot effort but it went up. This was the only set of the day where I felt everything clicked and was on point. I think if I felt like this from the start, 363kgs would have gone. Stone of steel after that. Same as last time with the working up in weight. No grip aids of any kind up to a decent single and then contest gear for the big heavy set. Right biceps I had to keep an eye on that so I wasnít trying to go full bore as I was monitoring how things felt on every rep. I didnít feel like making a big jump from last time with the ďnakedĒ lift so I had some in-between lifts. Brought my scale to weigh things as I didnít know how these plate combinations would turnout. I definitely feel good for more without grip support so that is good. Then on to the top set. My choice of 4.5-11kgs more than last time and aiming for only a set of five. Of course, even with the biceps acting up, I was going heaviest option. Of course, getting really nervous and amped for that set. First rep dictates the set and my mental state. Felt heavy but doable and I was happy with how easy it went up and over. I knew I had the reps as long as I didnít get an injury. Even with the sore and tight lower back. Took my time, no rush. This weight is a bear to roll back by myself as it really sinks into the crash mat. But itís good for me. I got three reps in under a minute taking my time so that is good. Definitely was getting hard to get that extension with this weight. Last set I maybe didnít get as strong as a grip picking in up off the ground as my one hand felt like it was going to slip but it didnít. Again, happy with this. Put away all the weights and then home to push my car with weights in the trunk. I added more weights and I had more gas in the tank this time (it was almost empty last time). It had rained the night before and was still damp so there were spots where it was hard to gain purchase of the road with my shoes. I had the most issues with the start and at the end with about 15 seconds left. Still a good effort. Stretched out well and then out to dinner for good food with family and then home to take ibuprofen so my knees would shut up and get some sleep.

Craig_PfistererIcon...18-10-2017 @ 23:34 
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Sugdens 'man' at WSM 2011
Member 1513, 2074 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
October 17, 2017 Ė Week 10, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12Ē Box)
BWx15

Sumo Box Touches (12Ē Box)
BWx15

Squat Therapy (16Ē Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

Push-ups
BWx15

12Ē Log Clean and Push Presses (one clean)
41x5
54.5x3
68x1
79x1
91x1
102x1
113x1
125x1

Chest Supported Rows (1 second holds)
68x5
86x5
109x5
127x5
145x5

Bench Presses
20.5x10
43x3
61x3
77x2
93x2
111x2
127x2
145x2
Narrow Grip
104x5

Band Triceps Pressdowns
SBx30
SBx30

Stretching

Comments: Wasnít feel too beat from event work on Saturday other than my biceps feeling a little tender still. Day of training was a different story. Just felt aches in the old injury sights. Might be due to the weather changing from almost Summer conditions to cold enough the night before for frost to form. Just guessing really. Warmed up on the AMT. Topped out at 153bpm. Calf raise work after that. Felt alright, no real issues. Easier than it felt all last week. Box touches were alright as well. Some knee tenderness in the right knee but only on the first few reps of the regular style. I was expecting my hip to ache on the these but they didnít so that was good. Knees ached a bit on the squat therapy but got better as the set went on. Just kept working the form until everything felt good. Hip airplanes were alright. Felt like my balance was a little off at the start but no issues with any of the reps. Band rows and biceps stretch after that. Rows were easy, trying to get the back ready for work to come. Biceps definitely needed the stretch. A set of push-ups to finish off the light stuff. Less effort required than Saturday so that is good. Much like Saturdayís workout, some changes made. Initially this was going to be work up to a top double on bench with supplemental work but determination was more log focus is needed for the show (will also show up in later workouts). So another week of log work. Plan being to work up to a very conservative 1rm on clean and push press. My jerk gets ugly over 113kgs and I get the log too far forward and end up pressing out anyways. So trying to see if push press does the trick. I did a few more reps than I have been doing to warm-up before taking the planned jumps in weight. Wanted to make sure the form was there today. I got a little lightheaded on the last rep with 54.5kgs so I lost my balance. Not sure what happened there but just got to shake it off and keep pushing forward. Also trying to be conscious of not over doing the initial dip for lower body drive as that is where I get the issue of the log going away from me ever so slightly. The cleans today were not the best. I think the heavy frame and stone of steel may have contributed to that. Perhaps I was pulling as hard into my body due to the biceps as well. I bobbled 113kgs on the dip and it went out in front of me a bit. I really didnít want to end it there as that is not much more than my conservative strict press from this cycle. I knew if I got the form right with the next jump, it should go up easier. Clean felt harder but the press was cake (other than that crushing sensation on my chest). Hopefully that is something to consider a very conservative max (had to pump the breaks). Granted the most of purely push pressed this cycle on log (and all-time I guess) is 136kgs but I know I good for a lot more. On to static hold chest supported rows. 5rm for this time. Plate-quarter-plate jumps again as I wanted to try for 9kgs more than last time and to match contest weight for log. I was very cautious on the start of each set to make sure it didnít bother the biceps. Didnít want to tweak something this close. Thankfully, no issues. But man was that top weight hard to do the holds with. Toughest thing with this style of row. Then on to bench pressing. Warmed up before going for the set percentages for doubles. Not a max double like originally planned a decent weight. Moved pretty quick through these up until the second to last double. Felt a little slower than the rest so I made sure I had a spotter for the last set just in case. If everything was fine, I shouldnít need one but better to be safe than sorry. First rep was a little slow but the second rep felt like a speed rep. So happy with that rep haha. Then took a plate off each side for the closer grip work. Controlled eccentric with a fast concentric. Finished up with band triceps. Had to rig something up as the power rack was in use so I did the barbell on top of the cable station setup again. These felt good after the other work. Home to stretch and eat.

Craig_PfistererIcon...20-10-2017 @ 22:55 
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Sugdens 'man' at WSM 2011
Member 1513, 2074 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
October 19, 2017 Ė Week 10, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12Ē Box)
BWx15

Sumo Box Touches (12Ē Box)
BWx15

Squat Therapy (16Ē Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

16Ē Box Squats
20.5x10
43x8
61x5
84x3
102x2
125x1
143x3
143x3
143x3

12Ē Log Quarter Squats
81.5x3
104x3
122.5x3
145x3
163x3 (37.38 seconds hold on last rep)

Weighted Plank
BW+45x30 seconds
BW+45x30 seconds

Side Plank
BWx60/60 seconds

Stretching

Comments: This workout was going to be considered a light day on paper before adjustments made. Work stress and not getting as much sleep as I need. Need to take a moment to get back on track and relax. Warmed up on the AMT. Heart rate up to 155bpm. Calf raise work after that. Felt tight and I was worried it would be a tough day but the tightness didnít mean the exercise was harder than usual. Still pretty easy. Box touches with both styles felt good. I had expected some hip aches but nothing today. On to squat therapy. Knees were achy but not as bad as I was expecting. Hip airplanes were ok. I felt like my balance at the start might be bad but no issues. Band rows and biceps stretch combo after that. Rows felt alright okay and stretch was pretty good for the arms and shoulders. Still dealing with the somewhat tender biceps. Constantly watching them. On to the weights. Plan for today was working up to 60% of what I feel I could do for a top single now for some speed triples. I figured I was good for three plates based off of the last session of heavy box squats. Did a few more reps warming up to make sure I was good and ready as I didnít want to overdo it or not be sufficiently warm for the sets. Weight felt light but knees were achy. Not sure what that was all about. Did three sets with EOMOM style rest. Then on to a new one for this cycle; log quarter squats. Iíve done these in the past with both reps and holds but ROM had been greater as I was using the top of the tiered squat rack. Making adjustments to the log to emphasize push press and not have as deep of a dip to get lower body drive. Plan here to do sets of three up to a set about 11.5-23kgs over my best log press. I wasnít sure how this would go as when I was messing around with just the empty log last week figuring out how to setup in the squat rack, that felt cumbersome and crushing. I did fairly big jumps on this exercise to get to the top weight. I donít feel like I got the form to pick up the first rep on point until the second to last set. Setup was odd with the rack hole spacing as I had to stand on a plate to get what I felt was the right ROM. I put a second plate down so that my stance didnít have to be so narrow. Top set was where things got interesting as I was to hold the last rep at the top for max time but not to exceed a minute. As going to be tough. It was tough at 5 seconds in. I felt I had succeeded when I got over 30 seconds. Upper body was convulsing and midsection was just violently quivering. Shoulders felt so sore after that set. On to abdominal work. Weighted planks followed by unweighted side planks. Kept the weight the same for the weighted planks with just the one heavy plate and tried to get the weight lower down on my back so that it was tougher. I think that worked this time. Weaker side with the side planks just wants to feel like it is going to cramp up but still good on those. Home to stretch and eat and hopefully sleep.

Craig_PfistererIcon...22-10-2017 @ 18:51 
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Sugdens 'man' at WSM 2011
Member 1513, 2074 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
Post Edited: 22.10.2017 @ 19:27 PM by Craig_Pfisterer
October 21, 2017 Ė Week 10, Day 3

5 Minutes Concept 2 Rower

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12Ē Box)
BWx15

Sumo Box Touches (12Ē Box)
BWx15

Squat Therapy (16Ē Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

Push-ups
BWx15

Yoke/I-Beam Farmerís Walk Medleys
y-136x30m in 11.40 seconds
227x9m/51xDNF (Rogue handles, weights fell off)
227x9m/55x9m in 10.53 seconds
272x9m/91x9m in 11.89 seconds
317.5x9m/120x9m in 14.45 seconds
y-363xpick
385.5x18m/151x18m in 38.09 seconds

Sandbag Rows
68x5
102x5
129x5 PR+4.5kgs

H-Stone Carry (off platform)
Turns at 9m
136x18m
159x18m
Turns at 18m
181.5x63.19m
181.5x550.60m

Sled Drags
202x44.83m in 75 seconds

Stretching

Comments: It was hard getting sleep this week. Iíd get distracted upon getting home from work or the gym and the hours would disappear. Things at least calmed down a little by Friday with work but Iím sure it will be hectic Monday again and start all over. I was nervous thinking about this workout. Last time Iíd touch some of these events before Nationals. Out to Lancaster to training event work. It has gotten cooler out so I wore my long sleeve warm-ups but there was no cloud cover so it got quite warm. Good thing I had the extra shirts and towel. Quite a few people in today training for different upcoming shows. Warmed up on the rower. Keeping an eye on the right biceps. Didnít wear the sleeve at the start to see how things felt. Row felt good, although my hips felt pretty tight afterwards. Calf work was okay and the box touches for both styles were good. Squat therapy I was little achy but still pretty good. Best it has felt this week. Hip airplanes were pretty good as well. Band rows and stretching followed. Easy on rows. Biceps were really tight so this was good on the stretch. Set of push-ups to finish things up. Felt pretty easy this time. First up was medley work for Nationals with yoke and farmerís walks. The first set warm-up stayed the same. I felt I was moving well but it turns out this was the slowest Iíve done this so far this training cycle. Not the best start to the day (luckily I donít know my exact times until I get home to edit video). Then setup half distance course again with both implements. At least I tried to. Initially, the I-beam handles were in use for another competitor doing frame picks for WSM under 80kgs, Guy Fulton. I didnít have my good clamps for the other handles but I tried to make do. I really wanted to use the I-beam handles to finish off the training cycle. I setup the run with the other handles with the tightest clips I could find (that werenít in use) and set off. Didnít go well. Yoke was fine but the weights fell off the handles on the left side almost immediately. Weight was light though (grip feels so much better than the other handles) but I tossed the empty handle to the side and then dropped the other handle a short bit after that. This wasnít going to work. Canít risk the weights falling off and getting an injury. So I waited until the other handles were available and reset the course. Much better that time haha. The working up sets were the same as last time with the only change being the second to last set of farmerís walk was a little bit heavier. Each run was faster than the last time I did this so that was good. Pick was done for the yoke and it felt easy compared to last time. Enough so that I had confidence in finishing the yoke no problem. Then came the moment of truth. Yoke and farmerís walk slightly above contest weight. This weight would be 91kgs more than what I had done on yoke last training cycle. Had Brian, Guy and George out shouting at me as I did this run. I heard noise but only bits and pieces get through when Iím focused. Pick was good and I was a little slow off the start but I felt I was doing well until about halfway. I felt myself start to falter but kept going and slowed down. I was not going to have any drops. I just knew that this was going to make my legs tired for the farmerís walk. I finished the yoke and took my time to get to the handles. I knew that this was going to be hard and I had one shot at the pick. This was one of the slowest picks Iíve had on these farmerís handles. I think I accidentally had some of my right foot on the bottom of the one implement (shouldnít be an issue with the implements at Nationals) so that might have added some additional resistance. The effort meant that if I dropped these, I wasnít getting them back up. I was definitely moving slow. Video it looks like I was walking all over the place. About halfway through this run, I felt the handles settle lower in my hand. I heard someone yell donít drop them. It was a weird sensation as all I could feel was weight in my hands, like no other awareness of my body. But I finished the course. I was just dead and after that (but still enough presence of mind to flip double middle fingers). Then on to sandbag rows. Same as last time, three sets of five up to a 5rm with up to 4.5kgs more than last time. I put on the copper sleeve for this and kept it on the rest of the day. Biceps still a bit tender so keeping an eye on it as I did these. These felt better compared to last time and I was using more weight on the two heavier sets. Not happy that the biceps is still tender but happy that the weight was feeling better. Husafel stone again. I guess I shouldnít say again as there was a big change here as I was using a different husafel stone. The previous weekend, I had brought my BiggDoggStrongg husafel out my garage to the gym (this was pain to do in the morning by myself). The dimensions are closer to the competition one and it is chain loaded so the weight is at the bottom. I wanted to try and mimic contest conditions since no gloves or tape on forearms allowed. My only concern was if there was going to be enough chains to get to contest weight. If not, then Iíd mess around with the thinner one with sharp edges. As luck would have it, there was enough chain to get with 13.5kgs of what I needed for the top set and there were enough tiny plates that would fit to reach the quota. Plan same as last time except I was to do the contest weight for two runs this time. Chalked up my forearms and hands and got to work. First set I did front carry style. I was expecting to but I picked it off the platform and it felt so comfortable that I just did it. Right biceps didnít particular care for this style so I made sure to do staggered the next set. That went smoothly as well. I really didnít know what to expect with this husafel stone so I was happy it felt comfortable. Then on to the top sets. I was planning for anything from dropping it right at the start to walking to the next county. My grip felt pretty secured on that first set. I just told myself that as long as I made two lengths on both sets, it would be a job well done. But I got a third and ended up almost halfway down for a fourth. I wasnít expecting this after how the last two sessions have gone at this weight. Second best distance Iíve done with this weight. Any distance on the second set was going to be just gravy for total time and distance with the stone. Grinded out three lengths and dropped it on the turn. So good work here going into Nationals. Definitely some confidence restored. Last item of the day was a max distance sled drag. I had all these weights out from the farmerís walk earlier so I just put those on minus a pair of 11.5kgs plates. This added 18kgs to the sled from last time. Donít know what I was thinking but I got set and started the slow and steady set. Just kept telling myself to keep moving over and over until the timer went. Put away all the stuff I had out which took about 20 minutes before driving home to stretch and recover. One more hard week to go.

scruffmcbuffIcon...22-10-2017 @ 19:03 
the new longest serving member without a tagline
Member 5958, 2130 posts
SQ 280, BP 170, DL 300
750.0 kgs @ 138kgs UnEq
I wont lie i enjoyed the famers malfunction.
Looked at them like "the f**ks your problem!!!"
Unless it caused injury. In which case i appologise
Craig_PfistererIcon...22-10-2017 @ 19:12 
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Sugdens 'man' at WSM 2011
Member 1513, 2074 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
scruffmcbuff said:I wont lie i enjoyed the famers malfunction.
Looked at them like "the f**ks your problem!!!"
Unless it caused injury. In which case i appologise
I enjoyed it too afterwards. I just wish the guy with my camera kept filming to see the rest of it. No injury from it so all good. I put music to it in another clip - https://www.instagram.com/p/BahyK7Tg4w1/
scruffmcbuffIcon...22-10-2017 @ 19:25 
the new longest serving member without a tagline
Member 5958, 2130 posts
SQ 280, BP 170, DL 300
750.0 kgs @ 138kgs UnEq
Craig_Pfisterer said:I enjoyed it too afterwards. I just wish the guy with my camera kept filming to see the rest of it. No injury from it so all good. I put music to it in another clip - https://www.instagram.com/p/BahyK7Tg4w1/


LOL!!
That is definately NOT what i was expecting to be dubbed over it!
10/10
Craig_PfistererIcon...26-10-2017 @ 03:31 
Avatar
Sugdens 'man' at WSM 2011
Member 1513, 2074 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
October 24, 2017 Ė Week 11, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12Ē Box)
BWx15

Sumo Box Touches (12Ē Box)
BWx15

Squat Therapy (16Ē Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

Push-ups
BWx15

12Ē Log Clean and Push Presses
41x1
54.5x1
68x1
81.5x1
95x1
109x1
122.5x1
136x1
147.5x0
Clean and Jerks (one clean)
115.5x6

Chest Supported Rows
72.5x5
91x5
109x5
127x5
145x5

Band Resisted Push-ups
No Bands
BWx15
Add Bands
ABx10
Add Bands & Chains
SB+15cx5
SB+15cx5
SB+15cx5

Band Triceps Pressdowns
SBx30
SBx30

Stretching

Comments: Last really heavy week. Been keeping an eye on the right biceps, wrapping in an ace bandage to keep warm and provide a little compression when I get home from work. Hoping it will help with recovery as things are not going to get easier. Plan for this session was heavy log and then somewhat lighter duty assistance work. Lower body was pretty beat from Saturday. Warmed up on the AMT. Heart rate peaked at 156bpm. Calf raise work after that. Pretty good here. Not having any super tight and difficult days like I have had on these sometimes. Box touches felt good both styles. Squat therapy was just so-so as my knees were bit achy. Hip airplanes were also good. Band rows felt good. Definitely needed the stretch for biceps this session. Push-ups to finish off the stuff before the weights. Felt really good. On to log work. I put on my copper infused compression sleeve for the rest of the workout then. Donít want to take any chances this close. Same as last time in that the plan was to work up to a top single with 13.5kgs jumps. Aiming for push press so no hesitation with jerk or not to jerk. I picked the weight jumps so that I would hit 136kgs on my second to last attempt and then have the option if feeling good to go for 147.5kgs or 149.5kgs. Push press felt good today. I did change things up a little using metal plates as I wanted to see how these felt with denser concentration near the end of the log. My log is essentially hollow so Iím wanted to see if I could get it to feel like a denser log. The plates moving I think just made the clean tougher I think. 122.5kgs went up pretty good so I thought a PR may happen. Reality came back on 136kgs as I got pretty lighted headed after finishing the lift so I knew even attempting 143kgbs would have been tough. But I gave it my best shot. I got it off my shoulders but couldnít get past my sticking point. It will eventually happen, just not today. I havenít missed any weights 140.5kgs and under since I first hit 136kgs so the consistency to hit that kind of weight any given session seems to be a good sign at least. So then on to the down set. 85% for 3-5 reps was the plan. Missed the top single I wanted so the most weight successfully lifted was what I based things off of. Ended up being the same weight as last time. Push press was much better compared to jerks. I however still suck with press away on log. I got three pretty easy reps but I got light headed on the third rep and put down the log. I wasnít sure how many reps I did so I recleaned the log and did three more. Other than getting lightheaded and having to do another clean, pretty good. I feel sturdier on the push press but I got to get my breathing right. Then on to chest supported rows. Not a heavy session of rows per se as the plan was my 10rm as the top set but only doing sets of five. Keeping an eye on the biceps at the start of each set so that I started off well. Good, explosive reps was the name of the game here. Felt good on the upper back. I noticed that my blood blister on the left hand (darn farmerís walk handles) had opened so that wasnít fun. Then on to band push-ups . I had all my bands this time so warm-ups were just right. Heavier resistance for the working sets but only doing sets of five, even though I could do more. Three times as much chain weight. That felt weird haha. Finished up with band triceps work. Felt pretty good. Didnít feel completely wrecked after this session. Would have been nice to get another log PR. Home to stretch and eat recovery burritos.

Craig_PfistererIcon...28-10-2017 @ 01:31 
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Sugdens 'man' at WSM 2011
Member 1513, 2074 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
October 26, 2017 Ė Week 11, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12Ē Box)
BWx15

Sumo Box Touches (12Ē Box)
BWx15

Squat Therapy (16Ē Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

16Ē Front Box Squats
20.5x10
43x5
66x3
88.5x2
111x1
129x2
129x2

12Ē Log Quarter Squats
86x3
109x3
127x3
149.5x3
168x3 (7.89 seconds hold on last rep)
168x1 (32.66 seconds hold)

Crunches
BWx30

Leg Raises
BWx30

Stretching

Comments: Definitely in that tensed, stressed and fatigued state. Ready to deload. Keeping eye on the right biceps still. Warmed up on the AMT. Heart rate only up to 149bpm. Calf raise work after that. Tight but felt good. Box touches with both styles felt good as well. On to squat therapy. Sucked for my knees. Achy the whole time. Hip airplanes were pretty good. I felt like I was having some balance issues at the start but felt fine doing the exercise. Band rows and biceps stretch followed. Trying to get the biceps to relax. This workout was going to just be front box squats and light abs but some log stuff has been added. On to the front squat box squats. Knees were feeling okay on these. Still working on theoretical maxes on how I feel on the day. Just easier to keep adding 9kgs each time as it feels to be doing well based off of what an expected max would be. Advised to use a hard belt over 125kgs. Upper body tight as I felt that my mobility to hold the rack position with the bar wasnít as easy as it usually is. Weights felt heavy on my chest but I feel I moved better on the sets. I wasnít rushing the descent on any lifts. Top weight for two doubles. I didnít do set time for the rests as I wanted to make sure the reps were good and I was rested. I didnít want a repeat of last time. It does feel tough to breathe on these but they went well. Then on to log quarter squats. Same idea as last week, working up in big jumps to a top set with a hold on the last rep. Did not feel as good this week. Knees were aching like crazy, even with the light weight. Perhaps I was getting lift wrong breaking off the pins or something as far as feeling comfortable with the weight on my sternum. Became very apparent on the last set where I was to do the hold. I felt like I was going to black-out right away and put it down at about seven seconds. I took about a minute to clear my head and adjust the position of the log in the rack slightly in hopes it would rest on the shoulders better. Success. I didnít want to go for an all-out effort this time and I tried to gauge where my form was starting to falter to end the hold. I think I got closer to that this time. Went right into the easy abdominal stuff. Crunches felt good and so did the leg raises. Perhaps not as much relief as I would have liked with the lower back but it will have to do for now. Home to stretch and eat. One more hard workout to go.

Craig_PfistererIcon...29-10-2017 @ 02:12 
Avatar
Sugdens 'man' at WSM 2011
Member 1513, 2074 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
October 28, 2017 Ė Week 11, Day 3

5 Minutes Concept 2 Rower

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12Ē Box)
BWx15

Sumo Box Touches (12Ē Box)
BWx15

Squat Therapy (16Ē Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

Push-ups
BWx15

I-Beam Frame Deadlifts
Farmerís Handles (6Ē)
24.5x10
Farmerís Handles (15Ē)
61x1
102x1
Frame (16Ē)
143x1
184x1
224.5x1
265x1
Added Straps
306x1
Frame (19Ē)
340x1
363x1
Frame (22Ē)
388x1

Stone of Steel Over Bar (1.45m)
62.5x1
176x1
91x1
102x1
113x1
125x1
136x1
165x0,0
165x1
174x1
183x1

Prowler Pushes
215.5x49.45m in 75 seconds

Stretching

Comments: Last heavy workout. I wasnít feeling that this would go so well with how achy my knees were on the previous workout. Got some eye twitching going on the past week or so haha. Right biceps still somewhat sore. Didnít wrap it or wear the sleeve but still keeping an eye on that. But I felt good waking up today so I hoped that would mean good things. Out to Lancaster for training. Warmed up on the rower. Felt good. Calf work and box touches were pretty good. Squat therapy was good too. No real aching in my knees. Hip airplanes were good. Had some balance issues with my one side but stayed steady and got my reps with no do-overs. Band rows and stretching followed. Stretch was good, cautious with the band rows. First set felt better than the second. Then frame deadlifts. Warmed up with the farmerís walk handles with connectors for a light set. Back of the handle grip and tried to move my feet forward a little bit more to be in line with my grip and get better hip drive. Original plan from a few weeks out had been to just do a moderately heavy single but the new plan for more frame work made this the heaviest session so far. Starting things off was singles up to 95%. First two singles were with the farmerís walk setup before getting to a heavy enough weight for the I-beams. No knee aching and weight felt like it was moving reasonably well so I felt like I could hit my goals. Foot position I had to play around with as sometimes it felt like it made me off balance (too far forward). Last single from contest height was pretty tough but probably could do a tough double. Felt a little easier than 640lbs felt last time. Raised the frame up 3Ē more. Plan here was to beat my best single from last time anywhere from 4.5kg-9kgs. I really wanted that 9kgs. Going right for that weight wouldnít be smart with how the form is a little different raised up so I took an in-between lift. That felt pretty heavy but it looked like it moved well. Donít know if it moved ď363kgs was going to happenĒ well but it was enough for me to go for broke. 363kgs was slow going but I got it. No pain. Then another 3Ē added. One more single with even more weight. I really wanted to do another 22.5kgs jump but I decided to just put plates on each side to get to 388kgs. It was a gamble as those other lifts were a lot of effort. If I got it, it would be the most weight Iíve lifted in a deadlift type fashion (not counting yoke). It was a short range of motion but it was definitely a long pull. That weight did not want to be lifted. Happy to get that weight up too. I took my time breaking down the frame and putting away weights. I wanted my lower back to recover some and I had to wait to use the stone of steel. Plan for this session was to work up to top single with no grip aids of any kind and then a top single with whatever on. Not max singles but still good. Conservative maxes (I swear I will get it right one day). My one training partner got 174kgs today so I had a goal to shoot for, though I was already entertaining 181.5kgs or so. I started light as usual with somewhat small jumps. Biceps didnít like it if I ripped and gripped it or got too overzealous with extension using my arms. The more I did sets, the better I felt though. Got 136kgs with room to spare on the no grip assist single. Definitely good for a lot more just moderate increases each time. Then it was go time with the gloves and the tacky towel. Or so I thought. I put the weight at 165kgs and thought it was going to be easy. It was not. I messed up my extension and I brought it back down too soon and totally missed it. I then rolled it back and gave it another shot. Same result. Ok, now Iím pissed. I reset the setup and took a minute or so to collect my thoughts and came back and crushed it (I proceeded to give it two middle fingers). Confidence for more, not sure. I really didnít want to leave things there. If Brian hadnít lifted heavier that same day, I probably would have called it there. So I loaded up his weight and got that convincingly. Well lets go up another level. Over 181.5kgs. I should have this. Lower back was starting to feel the fatigue of the heavy frame deadlifts and the missed attempts from before. But I got it in my lap and extended. Good. Definitely more there. Getting close to maxing out this darn thing haha. Last thing for the day was max distance prowler push. Same as before, 75 seconds. Put a little more weight than last time. Just kept pushing. It was slow going and I hit spots where it almost stopped me twice. But I kept at it the whole time. Glutes and legs were beat from that. Home to stretch and then eat lots of beef tenderloin.

Craig_PfistererIcon...01-11-2017 @ 12:03 
Avatar
Sugdens 'man' at WSM 2011
Member 1513, 2074 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
October 31, 2017 Ė Week 12, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12Ē Box)
BWx15

Sumo Box Touches (12Ē Box)
BWx15

Squat Therapy (16Ē Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

Push-ups
BWx15

12Ē Log Clean and Jerks (one clean)
41x5
54.5x3
68x3
81.5x1
91x1
100x1
110.5x1
120.5x1
130x1

Stretching

Comments: The deload week is upon us. Definitely in need of it. Despite the heavy lifting on Saturday, I wasnít as sore as I was expecting to be, not even two days later. However, my right knee has been feeling weird so I had taken some ibuprofen the day before. Warmed up on the AMT. A little hesitant with the knee so not as vigorous on this as I usually am. Heart rate only got up to about 142bpm. Calf raise work after that. These felt fine, just little tension in my right quad. Box touches felt good both styles. Nice hamstring stretch. Knee ached a little bit on squat therapy but not nearly as much as I was expecting so still good. Felt better as I did them. Hip air planes were good on the left side. Right side ok with the hip but knee was ďclickingĒ slightly. Not painful in any way, just noticing it. Band rows felt good. Really trying to not pull with the biceps and thinking that my hands are hooks and that the point of focus with the pull is pulling with the elbows. Seemed to work well. Stretching felt good too. Push-ups to finish off the stuff before the weights. First rep didnít feel great so I moved my hands in slightly and it felt perfect. Plan for this workout just a top single on log clean and jerks at about 90%. Not usually what one thinks for deload but compared to previous sessions I guess it is haha. Back to jerks. Despite being ugly, the drive I get on these appears to be enough to get past the sticking point I have with push press that will allow me to grind out a lockout. Something to fix during the off season I guess. I have to go with the style that will get me a lift come contest day so need to grease the groove after the last two weeks of push press. Empty log felt good. Next jump not so great as I kept going forward each rep. Better after that set though. 91kgs felt really crisp and easy. I was keeping an eye on the biceps. Definitely noticed it was harder on the clean (pulling the weight into my body to get to the shoulders, picking off the floor to the lap) once I got to the point where I had the hard belt on. Those points in the lift where I go from the leg drive to the lockout feel like an eternity but video suggests it is only a fraction of second. Second to last lift, I felt like I rowed the log up with my biceps. I knew I had to fix that for the next set. Canít be putting so much stress when they are beat and already stressed from this training cycle. Too close to have a costly mistake. Better on the last set for the pull to the lap but the clean to the shoulders took more effort than I would have liked. Again, felt slow on the lockout but video says otherwise. Two more workouts left. Home to stretch and eat.

Craig_PfistererIcon...04-11-2017 @ 03:13 
Avatar
Sugdens 'man' at WSM 2011
Member 1513, 2074 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
November 2, 2017 Ė Week 12, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12Ē Box)
BWx15

Sumo Box Touches (12Ē Box)
BWx15

Squat Therapy (16Ē Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

16Ē Box Squats
20.5x10
43x5
66x3
84x2
102x1
119x3
119x3
119x3
119x3
119x3

12Ē Log Quarter Squats
91x3
113x3
131.5x3
154x3
172x3 (30.62 seconds hold on last rep)

Stretching

Comments: Had a deep tissue massage the day before. I try to get these the week of the contest but scheduling wasnít going to work this time. Felt good and got a lot of tension out of my upper back and neck. Right side (leg and hip) were really tight. Warmed up on the AMT. Heart rate only up to 148bpm. Calf raise work after that. Tight but felt good. I was expecting them to be not so good with how tight the calves felt. Box touches with both styles felt good as well. On to squat therapy. Sucked for my knees. But a lot better compared to the previous session this week. Hip airplanes were pretty good. No clicking with the right knee this time. I think the massage helped with that. Band rows and biceps stretch followed. Trying to get the biceps to relax. Rows I got to feel better than last session. Then on to the weights. Essentially the same setup as last cycle of training for box squats. Work up to 50% for five sets of three with two minutes rest. My squat was stronger so the weight went up this time. Knees were achy on the unracking of weights but felt good doing the actual squat. No support gear on these. Got my upper body tight (actively rather than passively) on the last two sets. Then on to log quarter squats. Same idea as last week, working up in big jumps to a top set with a hold on the last rep. 4.5kgs more over last week. This time, felt in between of the first and second week of these as far as feel. Knees didnít feel so crappy but didnít feel super-duper awesome. Trying to be consistent and methodical with these and get the first rep just right so that the other reps are crisp. Definitely feeling the weight on the top two sets. Upper abdominals on the right side were cramping up right before the second to last set. Didnít lose my air like last week and feel pass-outty this time. Hard to stay stable and upright with this kind of weight. I pretty much stopped at 30 seconds as I didnít want to have this be an all-out set and I was struggling to keep tight. Home to stretch and eat. One and done.

Craig_PfistererIcon...04-11-2017 @ 22:29 
Avatar
Sugdens 'man' at WSM 2011
Member 1513, 2074 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
November 4, 2017 Ė Week 12, Day 3

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

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12Ē Box)
BWx15

Sumo Box Touches (12Ē Box)
BWx15

Squat Therapy (16Ē Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

Push-ups
BWx15

Sled Drags/Prowler Pushes
93x30m/93x30m
93x30m/93x30m
93x30m/93x30m
93x30m/93x30m
93x30m/93x30m

Stretching

Comments: At home for training this time. I was looking forward to not having to wake up to an alarm after this week at work and not having to drive out for training in the morning. Really wanted to sleep in. Of course I slept well but woke up feeling seasonal allergies acting up. Oh well. Warm-up with the sled drag around the block. Been a while. Last time I used it I think was the very end of last training cycle for Refuge Barbell. Felt good, little bit of a lower back pump on the left side. Calf work after that. Felt tight but hardly noticeable disparity between the two sides. Then on to box touches. These felt really good on my hamstring today. Squat therapy was modified a bit. I donít think Iíve ever done them at home before. I didnít have anything that was at 16Ē so I had to stand on some plywood. This was inside and my ceilings are low (for me) so I had to bend my arms so I didnít keep hitting the ceiling. But still good, knees felt alright. Hip airplanes didnít start off well. I lost my balance immediately on the first rep. First time this entire cycle. Serves me right trying to do them on a slanted driveway. No issues after that first oopsie. No knee clicking on the right side but still feel something. Again no pain, just observing. Band rows and biceps stretches felt good. No issues with the biceps. Push-ups were ok as well. Only exercise with weight on the agenda for today was a drag and push medley. Plan being to do five sets supersetted for 30m each way and then resting a minute between sets. Same exact workout to end the last training cycle. Allergies acting up so I just added a little bit of weight to the last time I did it as I remember I was overconfident the last time and this is a bit of a lung burner. I also didnít have to deal with leaf piles and sticks in the road last time either. I felt a little slow at the start but that tends to be the case with these kinds of workouts. My times improved with the third set being my fastest. Then I got slower the following two sets. Sweating quite a bit after this workout despite the short duration. I didnít think I would be back to competing at this level of competition so soon after the injury with essentially one competition under my belt since coming back. Iíve put in the work these past 12 weeks and I just have to put it all out there in six days.

Craig_PfistererIcon...14-11-2017 @ 20:09 
Avatar
Sugdens 'man' at WSM 2011
Member 1513, 2074 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
Write-up for Strongman Corporation National Championships - http://justgetstrong.blogspot.com/2017/11/november-10-11-2017-...

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