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Craig_Pfisterer		...	13-05-2017 @ 03:00
Sugdens 'man' at WSM 2021 Member 1513, 2139 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_Pfisterer		...	13-05-2017 @ 23:46
Sugdens 'man' at WSM 2021 Member 1513, 2139 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_Pfisterer		...	17-05-2017 @ 23:33
Sugdens 'man' at WSM 2021 Member 1513, 2139 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_Pfisterer		...	20-05-2017 @ 00:30
Sugdens 'man' at WSM 2021 Member 1513, 2139 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_Pfisterer		...	21-05-2017 @ 02:01
Sugdens 'man' at WSM 2021 Member 1513, 2139 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_Pfisterer		...	24-05-2017 @ 13:00
Sugdens 'man' at WSM 2021 Member 1513, 2139 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.

Craig_Pfisterer		...	26-05-2017 @ 12:47
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	May 25, 2017 – Week 12, Day 2 5 Minutes Percor AMT Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx47/47 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 184x1 193x3 Deadlifts 20.5x20 (bar on bumper plates) 61x3 61x3 61x3 102x1 102x1 102x1 143x1 156.5x2 156.5x2 156.5x2 Leg Raises BWx50 Band Side Bends ABx30/30 Stretching Comments: Not getting as much sleep as I would have wanted this week but still feeling alright. Funny how beat a deep tissue massage can make you feel some times haha. Gym parking lot was sparse but inside the weight room was packed. Warm-up on the AMT. Heartrate up to just 148bpm. Calf raises followed. Still having issues with the lagging side keeping up with performances from last week without interruption. Just aiming for one rep more each time now. Other side makes it look like nothing. Box touches started things off (regular style) and they felt good with the band rows and biceps stretch. Stretch felt ok, no noticeable tightness in either shoulder like last few sessions. Squat therapy was alright. Knee aching was present but not as bad as last week where it took a while to get things to feel good. Then sumo box touches and another round of band rows and biceps stretch. Hip airplanes felt good. I had one rep where I lost my balance so I did another one to make up for it. After that, I had to wait about 20 minutes for the power rack to open up. Weights for box squat are getting to the point where using that tiered rack to half squat the weight up would be detrimental to the workout. I didn’t really cool off from that long of a wait as I was pretty warm just sitting there. Always running hot on this workout it seems. Felt even more so than last week when it was 32.2. Then it was time for box squats. I had hit my goal last time of four plates with no support equipment so like the deadlift, that will be the last weight without a hard belt going forward. As with previous heavy box squat sessions, working up to goal weight and aiming for 1-3 reps. As I have been doing with other exercises these past two weeks, I’ve been getting used to using my hard belt for lifts. I figured that squats wouldn’t be that bad as it would be more of a breathing issue but I’ve been working the bracing on these. Rehband belt on for the last single and then time to work on the top set. Belt didn’t make this any easier on my legs but I definitely noticed the increased stability in the lifts and being able to go for that next lift with less hesitation after locking out the previous rep. Had a decent lower back pump going into deadlifts. A little bit different from the last time but similar enough. Grip changing sets and during sets to work the musculature in supporting structures from all the different positions. Back was pretty toasty by this point. Working weight was for three sets of doubles and I did them EOMOM style as I have been doing to keep a consistent pace going. The increased weight was definitely noticed on that first set. Abdominal work to end the session. High reps on the leg raises (felt good on my back) and band obliques to end the workout and then home to stretch and eat.


Craig_Pfisterer		...	28-05-2017 @ 04:10
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	May 27, 2017 – Week 12, Day 3 5 Minutes Concept 2 Rower Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx48/48 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 13.33 seconds Straight Runs 91.5x15m in 7.61 seconds Max Distance 128x51.78m in 30.91 seconds Sandbag Rows 45x5 68x5 91x5 Sandbag Load to Platform (1.47m) 113x10 Sandbag Bearhug Carry (turns at 15m) 113x30m in 22.76 seconds Stretching Comments: Out to Lancaster to train this time. Nice out which was good considering some of the programed stuff for today. I went to bed later than I wanted too. Caught up with people a bit before getting on with the workout. I don’t know if I genuinely wanted to talk with people or if I was just trying to put off the workout haha. Warmed up on the rower again. Felt better this time, even with the week break from it. Calf work went well. Whatever issue I was having with my one side I got sorted out so I wasn’t fatiguing as bad. Would have liked to have gotten to 50 but this is good. Box touches, band rows and biceps stretch after that. Felt good. Nothing felt achy or tight. Hip airplanes were mostly good. Lost my balance on one rep so I did another to make up for it. Then on to the stuff I was dreading. It didn’t look like much on paper but numbers don’t tell everything. Farmer’s walk to start things off. Outside with the metal plates. Same warm-up as last session. The different shaped plates made things interesting. Some of the plates had larger holes than others so some give in the handles that I usually don’t have when I’m using all the same style of plates. Knocked over the cone on the warm-up set with a turn but still improving my time. I put on the rehband belt for the straight run to get used to it for the working set. Faster than last time but I feel I can do even better. I was hesitant at the start of the run with the pick-up as I felt the plates shift and I was worried it was going bail on me (still haven’t got a perfect clip situation figured out). Once I knew it wasn’t going to slide off, I was picking up speed by the end. My stopping caused the plates in the right hand implement to slide forward a few inches. The thing that was worrying me was the next set. Max distance farmer’s walk run. My grip is one of my strengths with farmer’s walk but I still had doubts swirling in my head. Mostly just variations of “what if I fail?” so it took a bit to get those thoughts quiet and give it a shot. Not my fastest run but the name of the game was distance. Got a pretty good distance. If I can go faster with less fatigue, I feel I can go much further. After that (a relief to be done), I had sandbag work to do. Sandbag rows for sets of fives with the last set being the next bag up from last time. More of prep/warm-up for the next two exercises. Sandbag loads followed the rows. I wasn’t too sure how to setup this one at the gym. Both yokes were being used (I didn’t want to be running around them anyways) so I eventually ended up using box jump boxes and some rubber mats. I couldn’t get it to the same height as in my garage but it would have to do (I didn’t realize until I was done there were more mats). Plan being the 113kgs sandbag for a set of ten as I did several weeks ago. No time limit, just get the reps at my own pace. Even though it was just a little bit higher than what I did last time, this felt really tough. I got five within 60 seconds but it took a bit longer to get the remaining five. Last rep wasn’t as convincing as I would have liked but I got the height and the platform wasn’t very stable. Got the strength but conditioning needs to improve. I took my sweet time getting the last exercise setup after that one. Final item of the day was a sandbag bearhug carry. Same sandbag as the loads but doing a course with a turn. Chalked myself up pretty good and squeezed. First half of the course I was slow and my breathing was off. Forget how breathing can be effected on these front carries. Once I made the turn, I got my breathing under control and picked up speed. Satisfying end to this cycle and going right into the next one.

Billytheold		...	28-05-2017 @ 15:58
Sugdens crazy old person. Member 4936, 7288 posts SQ 270, BP 155, DL 270 695.0 kgs @ 100kgs UnEq	Very cool stuff! Farmers looking good! Where is that gym? It has a lot of strongman stuff. Today I address the sandbag and farmers. You would crush me at the sandbag. Any pointers? Does the belt help?

Craig_Pfisterer		...	28-05-2017 @ 17:52
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	Billytheold said:Very cool stuff! Farmers looking good! Where is that gym? It has a lot of strongman stuff. Today I address the sandbag and farmers. You would crush me at the sandbag. Any pointers? Does the belt help? Thanks man. The gym is BA Athletics Inc. and is located at 2979 Old Tree Dr b, Lancaster, PA 17603. With the sandbag, it has been practice as of late. I've been doing it to help with building up my crushing strength for the stone of steel and get reps in. The bag shifts so I got to crush it more. If I wasn't training to help with stones, I'd probably be lifting it by getting a grip with one hand on the top knot of the bag and getting the other hand under it. I was doing that when I was training for Nationals in 2015 and for a contest in early 2016 after I had a slight biceps pull doing log cleans and I couldn't bear hug the sandbag without pain. Thankfully that is no longer an issue so I have options with picking up the sandbag now. Practice seems to be the key. Doing a lot sandbag rows where I'm bent over and holding the bag at lockout for a second each rep. I feel the soft belt will help but I've never been a fan of the hard belt for stones, keg or sandbag as it restricts my breathing.

Craig_Pfisterer		...	31-05-2017 @ 23:56
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	May 30, 2017 – Week 1, Day 1 5 Minutes Percor AMT Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx43/43 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 41x5 59x5 77x5 95x5 113x5 102x5 1 Second Pauses 91x5 Chest Supported Rows (1 second holds) 45x10 104x8 104x8 104x8 Circus Dumbbell Clean and Presses Plate Loaded Dumbbell with Fat Gripz Extreme (3 stage 2 second pauses) 18x1 R 18x1 L 35x1 R 35x1 L 39.5x1 R 39.5x1 L 44x1 R 44x1 L 48.5x1 R 48.5x1 L 53x1 R 53x1 L 57.5x1 R 57.5x1 L Circus Dumbbell 62x1 R 62x1 L (competition style) 66.5x1 R 66.5x1 L 71x0 R 71x1 R 71x1 L 76x1 R 76x1 L 80x1 R 80x1 L 85x0 R 85x1 R 85x1 L 89x0 R 89x0 R 89x0 L 89x0 L Stretching Comments: Start of a new cycle. Contest is starting to get real to me now. Event work on Saturday must have taken a lot out of me as my head was in a fog the past two days. Maybe it was the humidity as just walking around the neighborhood was exhausting. Definitely needed a day of rest to get things in order and catch up on sleep. Warmed up as per usual on the AMT. Heart rate got to 156bpm. Calf work followed. Set reps again based off of what I did last time. Definitely easier on the one side versus the other but definitely not as bad as I was doing the previous week with the lagging leg keeping up. Box touches and band rows with biceps stretch again. No aches on box touches. Some shoulder tightness on the stretch but seemed uniform between both sides. Gym was pretty packed so I had to use the cable crossover station for hip airplanes. Lost balance on one rep so I did another to ensure I got solid reps. Then weights after that. Incline bench up on deck. Working up in sets of five to a top set where I had good form (no egregious air humping). Big jumps to keep from taking away from the top set. I had looked at my videos from last cycle to try and determine a good point to aim for on these and I think I got it just right. I relaxed on the last rep and I brought the bar down too far on the chest so that made lockout a lot tougher than it needed to be. Dropped 10% and did another set of five. Also good. Another 10% off that for five with 1 second pauses. Quite a bit easier compared to the 2 second pauses haha. Chest supported rows with static holds after that. I was planning on a smaller increase in weight but went for the bigger jump and that seemed to be fine. Smooth and controlled. Circus dumbbell after that. Again, I knew this was going to be a late, late night session. Plan this time to be working up in 4.5kgs jumps to 1rm on each side, aiming for just a small PR over last session. A change being to work up with the push press pause and hold method until I felt it would hamper my competition style (jerk) lift. Additionally, the aim was at least ten single each side so that meant starting fairly light. Good to see I didn’t forget how to do the push press style from doing competition style for the past month. Went for just a little under my best push press style before switching to jerks. I had a little form issue with the first one on the switch with the right side. I think I hadn’t decided if I was going to try and beat my PR on the push press with holds or go with the jerk until I had it to my shoulder. Ended up pushing away from my head too much. But it was light enough to correct. Next set I again had issues with the right side. This time, I forgot to squeeze the handle as I launched it up but it wanted to roll out of my hand from the speed. Can’t forget to actively be holding the bell on the side. Quick breather and smashed it. Left side had no issues really other than some shifting on the shoulders. And the hits kept coming. Hit the 2.5kgs goal weight and kept going. 7kgs over went as well. 11kgs I barely missed so I took another, longer breather and came back and crushed it. Really happy with that as it matches my PR for my right side. Left side matched it (some wrist instability) for a small increase on that side. So I added more weight to try for 89kgs. At this point, the cleaning of the bell was taking a bit out of me. So very close to locking out the weight on the first attempt with the right side. I tried again but it was too alive on my shoulder that time so just put it back down. Gave it two attempts on the left side as well. Neither attempt was a close as my first attempt on the right side but the second attempt was closer. I generally don’t like to miss lifts but I know it is a bit different with circus dumbbell with how technical it is for me that even these misses are more or less “partial attempts” as each time I’ve come back to it since returning to training I’ve hit the misses and then some the next session. Got it to give it a try to make sure the weight isn’t a form issue and is truly too heavy. So I’m hitting above contest weight with both arms so I’m very pleased with where I am and knowing I got a little over two months to go is encouraging. Home to stretch and eat.

Craig_Pfisterer		...	03-06-2017 @ 00:24
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	June 1, 2017 – Week 1, 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 125x3 16” Rack Pulls 20.5x10 20.5x10 61x5 61x5 102x2 102x2 143x1 165.5x1 184x1 206x1 224.5x1 Added Straps 238x5 Crunches BWx50 Band Side Bends ABx35/35 Stretching Comments: Still feeling a bit beat up from the previous workout circus dumbbell extravaganza. Walking the day before certainly helped with recovery. Not getting as much sleep as I want. Letting that slip, need to get that back under control. Not enough hours in the day sometimes. Started out with the AMT. Heart rate was up to 157bpm. Calf raises the same as last session. A bit tougher for the lagging side to get the reps this time. Box touches felt good with both styles. No aches doing either style so happy about that. Rows felt alright and stretch I didn’t notice any tightness issues in the shoulders between the sides. Squat therapy was great, no knee aching at all. I was fully expecting it with how they felt the last two times. Hip airplanes sucked. It was like my first day doing them. I just kept on losing my balance. I finally got the reps I needed (kept at it until I got them all in a row). Not sure what that was about. Then on to the weights. Front box squats again. Same as last as far as jump but working to a heavier triple. No hard belt, still trying to move fast with these. Working up sets felt better than last time these were on the agenda. Top set was a bit tougher but still plenty in the tank. Next up the rack pulls. Working up to a top set with the aim being 1-5 with it. Always aiming for that five. Slight modifications to the warm-up from last time. More work with alternating the grip each set as only my first two sets with the bar involved double overhand and double underhand grips. Trying my best to not have my forehead sweat get on the bar where I was gripping it haha. Definitely getting better with lifting with the hard belt. Glad it isn’t taking as long as I thought it would. Last set before strapping in was with five plates and it moved quite well so I was ready to hit the working weight. It had felt a little rough working up but sometimes I just need to get warm. Working weight was darn heavy. Got my set of five but it was tough. Felt immediate soreness in my mid and upper back after that set haha. Continuing to push this weight with good form. Abdominal work followed that. Easy set of crunches into easy obliques with bands. Reps increased on both and it was still easy. Stretched and then home to eat.

Craig_Pfisterer		...	04-06-2017 @ 00:41
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	June 3, 2017 – Week 1, Day 3 5 Minutes Sled Drag (25kgs for .40K) Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx43/43 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 6.02 seconds 98.5x15m in 5.90 seconds 137x7.5m in 3.53 seconds 159.5x7.5m in 3.87 seconds 182x7.5m in 3.74 seconds 205x7.5m in 4.08 seconds 228x7.5m in 4.05 seconds 250x7.5m in 4.57 seconds 273x7.5m in 4.54 seconds 296x15m in 8.38 seconds Stone of Steel Over Bar (1.45m) 62.5x5 91x1 102x1 113x1 125x10 Vehicle Push 1,221.5kgs + 1 person + 84kgs in trunkx65.85m in 60 seconds Stretching Comments: At home for training this time. Work week had been hectic and didn’t get the sleep I wanted/needed and had few late nights. As I was also traveling tomorrow, it made sense to just catch up on sleep and do my event work in comfort. Warm-up with the sled drag around the block. Sun was bright and it really made a difference if you were in the shade or not. Calf work after that. Still tough to get the reps on the one leg and super easy to get them with the other. Then on to box touches, band rows and biceps stretch. No issues there other than a little ache in the hip on the wide style but that went away quick. Hip airplanes were better than last workout. Not sure what that was about last time. Lost my balance on the first rep with my injured side so I started over to get good reps. Then on to the heavy stuff. Yoke again. Usual warm-up with the empty yoke but then a bit of a change. Smaller jumps and only going 7.5m on the runs. Plan being to work up to a top set of between 281-295kgs for 15m. I think this worked well for me. My yoke felt a little “shakier” than usual but it’s fine if my training is harder than contest conditions. More sets with better integration of the belt. Of course, I aimed for the higher weight end of the bracket for the workout. Didn’t feel as pass-outy as last time. Ended up being a little bit faster than last time with 22.5kgs more so that is also good. I was definitely not as nervous under the yoke going for the top set. Then the stone of steel. More warm-ups on this with the aim being the same as last time; a set of 5-10, depending on how I felt. Warm-up singles felt tougher than I would have liked. I felt like I was getting light headed on the extensions. Everything was set for the top set. It is like a controlled panic attack going for an increase in weight on this event. Every time. I knew I would be fine after that first rep. Even if it took me all day, I would be going for 10 reps. Even with the increased weight, I managed to get six reps in under a minute with a seventh not that far out of the time limit. It was tough to get those last three reps though haha. Using over 90% of contest weight to .18m higher than contest height. My progress on this keeps me motivated. I was spent from that set so I took my time putting my stuff away before doing the last bit of work for the day. Vehicle push for max distance in a minute. I initially tried a heavier vehicle but it wasn’t budging without me denting it trying to grab purchase so I went back to my car. I didn’t have two people this time so I put weight in the trunk. Felt tougher than last time. About halfway into it, a guy on bike rode by and asked if I needed help. It’s nice someone would ask to help a stranger but I was working pretty hard so I did my best to be succinct and cordial while expending little effort in letting him know I wasn’t in trouble. Maybe I was making it look to hard? I didn’t match or beat my distance from last time but I think it had more to do with having weights in the trunk, a heavier passenger and a full tank of gas (it was almost empty last time). But I feel I put in good work today. If this keeps up, I think it might be my best contest performance yet.

Craig_Pfisterer		...	07-06-2017 @ 12:59
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	June 6, 2017 – Week 2, Day 1 5 Minutes Percor AMT Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx49/49 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 Presses Viper Presses (Dumbbells) 4.5’sx10 9’sx5 13.5’sx5 18’sx5 Viper Press + Push Presses (Log) 45x3+2 54.5x1+1 63.5x1+1 72.5x1+1 81.5x1+1 91x1+1 100x1+1 109x1+1 Clean and Push Presses 118x1 127x1 136x1 Chest Supported Rows 50x10 72.5x5 95x5 118x5 140.5x5 163x5 147.5x5 Dead Floor Presses 20.5x10 43x5 61x5 84x5 102x5 125x5 143x5 129x5 Close Grip (2 Second Pauses) 114.5x5 Stretching Comments: Shoulders were achy the past two days. I apparently still get stressed out in social situations and had been tense the whole time and I didn’t “relax” until I got back home. There was no reason to be that worried haha. Warmed up on the AMT. Heart rate got up to 151bpm this time. I had been trying to get to bed early the past few days so I think that helped. Calf work after that. Miscounted and did one more than I planned to do on the one leg style. Kind of a good thing as that means it isn’t as much of a struggle for my lagging side to get the higher rep ranges like it has been the past two weeks. 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. It would then be band rows but I misplaced the band so I just ended up miming the movement. Biceps stretch felt really good this time. Hip airplanes were the best they have been as far as balance. I didn’t lose balance on any rep. Weighted exercises followed. Log press to start and it was a bit different than the past sessions. Warm-ups with dumbbells for log viper pressing as has been the case. Things got interesting once I worked up to the log. Still doing viper presses but adding a push press as well. Viper press the first rep, bring the log back to my chest and then push press another rep. Going up 9kgs a set aiming for about 90% of my viper press max and then going to clean and push press singles after that to a conservative single (no grinders). The push press part of this was going to be interesting. Topped out at 109kgs on the viper press (not a max but tough enough) and the push press was still comfortable. I figured that I would be topping out on push press at 127kgs since I’ve only gone up to 115.5kgs on log this whole time. Cleans were tough but I felt surprisingly steady with the log on my chest for 118kgs and 127kgs. 127kgs was way too easy to end the log press session. I hadn’t even thought of the possibility that I would be comfortable enough to try 136kgs this early in my training. I’ve hit this kind of weight and above 5-6 times in my life with a clean (best being a double at 2015 Nationals) and always with a big psyche up. The psyche up wasn’t there this time and I didn’t need it. The clean was tough and it kind of rocked me back a little so I had to catch myself and brace my lower body. I wasn’t sure I could get it even at that point but once I came out of the dip from initiating the leg drive, I knew it was going up. And it wasn’t a grinder. Really surprised with that. Only 4.5kgs of my 1rm and I feel I could probably have hit that today. Glad to know that I’m not super far behind on my two arm event pressing. Then on to chest supported rows, working up to a heavy set of five over five sets after a light warm-up set. Big jumps again, trying to move fast until the top set. Getting tough haha. Then dropped by 10% to do another set of five to finish things off. Last exercise for the session was dead floor presses. Similar to incline bench with the plan being to work up in sets of five to a top set of five and then do some down sets. I wanted to do 3 plates and I just did quarter, plate, quarter jumps. Set before might have been a bit much as 3 plates was quite tough haha. I was trying to move pretty quick up to that set. Then dropped to 90% for another set of five. Pretty tough just to get that one off the pins haha. Then another 10% for another set of five but with a close grip style and pauses at the bottom on each rep. Upper body understandable thrashed from this. Going to need to keep the food and sleep up to keep up this effort.

Craig_Pfisterer		...	10-06-2017 @ 00:04
Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5 682.0 kgs @ 120kgs UnEq	June 8, 2017 – Week 2, Day 2 5 Minutes Percor AMT Leaning Calf Raises BWx15 One Leg Leaning Calf Raises BWx49/49 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 43x4 (miscounted) 61x5 84x5 102x3 125x3 143x2 165.5x1 184x1 435x3 Axle Deadlifts 32.5x10 (bar on bumper plates) 32.5x10 (bar on bumper plates) 52.5x5 52.5x5 91x1 91x1 125x3 125x3 125x3 Leg Raises BWx50 Band Side Bends ABx35/35 Stretching Comments: Not the best workout. I got what I expected and wanted but it was tough. My own stupidity. I forgot to take my medication the day before so I had to experience withdraw symptoms all night, finally feeling better by lunch time today. I was thinking about the last workout for this week as being harder than this one and it was tough to keep focus on the obstacle before me. So I knew this wasn’t going to be a super duper session. Warm-up on the AMT. Heartrate up to 154bpm. Calf raises followed. Calves were tight but no issue getting the reps with either side. Box touches started things off (regular style) and they felt good with the band rows and biceps stretch. Stretch felt ok, no noticeable tightness in either shoulder like last few sessions. Shoulders were sore/tight on the first set of band rows. Squat therapy went well. Not as good as last week but still pretty good. Kept adjusting my stance during the set to see what felt best on the knees. Then sumo box touches and another round of band rows and biceps stretch. I figured that hip airplanes wouldn’t be so keen this session. Balance was tough on my damaged side. No issues on my other side. Got to keep it up. Then on to box squats. Trying to put effort into each rep. Miscounted the second warm-up set and only did four reps. Always a lot of forehead sweat on this exercise haha. As with previous heavy box squat sessions, working up to goal weight and aiming for 1-3 reps. Little soreness in the left side of my lower back working up in weight. Hard belt on for last single before working set. With the night I had, I knew this would be tough. Felt a lot tougher than two weeks ago. Not a max effort as I feel I had at least another rep in the tank here. Still more weight than last time so progress continues. Fairly big change on the next part of the workout. Still doing the deadlifts but swapping out a barbell for an axle. Even light it feels so much different with the bar being away from the body more. Definitely noticing the soreness in my lower back on the left side so good way to monitor if my form is on point. First set with bar DOH and second DUH. Then switching alternating grips on the next two warm-up set pairings. Bar left an unique stain on my shins and socks. Working sets done DOH. Surprised how tough that was on my thumbs. Some doubts grip would hold but that was until I did the first rep of the first set. EOMOM style here (well as best as I could) to keep a good pace going. Short rest on the first set, just right for second and a little long for the last one (someone asked me to spot them on bench). Abdominal work to end the session. High reps on the leg raises and band obliques. Abs were pretty tense this was decently tough. Home to stretch and eat.

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