Stone, Hammer – 6/25/2015

Dynamic Warm up

10 yard sprint x 5

Single leg broad jump, Landing w/ both feet x 2 each

Stone:

Wrist Flips x 5

2 Foot forward drill x 5

A-Drill x 5

A-Drill with right foot pull under x 5

Braemar throws x 5

Full (Glide) throws x 5

Hammer:

Warm up winds

McKim Warm up drill x 3

Full throws x 10

That wrapped up a hot day of throwing. Stones felt pretty decent. The saga of the slippery hammer handle continues…. The pine tar that I bought just is not sticky. After training I went and pick up some Super 77 spray tacky. I have heard good things so we will see. Frustratingly, I recorded the entire session, but my phone is not cooperating. I would like to get some of this video together to review, but I’m not technology wizard so we’ll see what I can figure out.

7/9/2015

1A. Conventional Deadlift - Pause @ knees

---Light Day

315 x 3 @ 7

355 x 3 @ 8

355 x 3 @ 8-8.5

355 x 3 @ 8.5

1B. Band Pullapart --- 4 x 10-12

2A. Bench - 2 count pause on chest

---Moderate day

250 x 3 @ 8

250 x 2 @ 7

250 x 2 @ 7.5

250 x 2 @ 8

2B. DB Reverse Lunge --- 3 x 5

2C. McGill Crunch --- six holds x 10 seconds each side

Post - 'couch' stretch, shoulder band distraction

My back started to tighten and stiffen up around my last set of deads. No real distinct injury that occurred. Probably a couple things contributed to this: 1. Hips were tight from a lot of time in the car the day before, 2. May have been slightly dehydrated. This did impact my bench set up after benching, but I still felt good about getting the work in. Still not feeling great today, but is improving. I don't think that this will be a long term set back. I'll get to mobilizing the hips, etc and hopefully I'll be back to full speed soon.

1A. 1 Mat (3/4") Deficit Sumo DL

---Moderate Day

405 x 2 @ 7.5

425 x 2 @ 8

435 x 2 @ 8.5

1B. TKE's --- higher rep sets.... I don't remember the exact break down and I didn't write it down

2A. Close Grip Floor Press

---Heavy Day

250 x 1

260 x 1

270 x 1

275 x 1

280 x 1 @ RPE 9-9.5

2B. Single Leg Dumbbell RDL --- 3 x 5

3A. Band Pullaparts --- 3 x 10

3B. Bird Dog's --- 6 Ten second holds each side

Post Work -- couch stretch, band shoulder traction

Deadlifts felt really awful. First days back to sumo are always a little rough. Should progress along decently as there is plenty of room to go up. Need to focus on my 2 main keys - 1. Keep chest up, especially have a good chest up position at the start, 2. Press hips to the bar by forcing knees out. On the floor press, I just worked up slowly. I was training in our storage unit by myself and I felt that dying by missing a close grip floor press was a lame way to go. I was pretty satisfied with this effort though! Thanks for following along!!

1. Snatch - messing around up to 115 for an extremely ugly triple

2. Box Squats - Done dynamic style

275 x 80lb chain - 8 x 2

3. McGill Pullups --- 5 Doubles mixed in throughout training

4A. DB Incline --- Warmed up slowly to 3 working sets of 6 reps. Final set was 85's

4B. Chest supported Rows --- 3 x 8 focused on lighter weights and really squeezing

Post Work - Band traction for shoulders and hips. Bar hangs

So my wife is starting to get interested in olympic weightlifting. So I figured why not. This was on a terrible gym bar. Thinking back, I haven't done a snatch (or any weightlifting movement) since 2009 when I was playing football in college. So felt a little rusty to say the least. New Olympic bar should be here soon which should make a difference. Maybe tossing some of this into training will help. It will definitely bring mobility deficits to the forefront!

Squats felt pretty solid. Just working on driving up through the movement fast, but maintaining good form and control. Pullup strength continues to increase. The key for me is just doing them frequently! The rest of the training was just to try to build a little muscle. Thanks for following along!

Dynamic Warm up

1. Sprints x 6

2. One Leg Broad Jumps - x 4 jumps each leg

Stone

1. Wrist Flips x 5

2. 2 Foot forward (@ the trig) throws x 5

3. Staggered 2 foot forward throws x 5

4. Braemar throws (with heavier stone) x 5

5. Full throws (gliding) x 10 with lighter stone

Hammer

1. One Turns x 5

2. Full throws x 2.... and you guessed it... broken handle

I was irritated by breaking the hammer handle, so I did some rotational throws with the stone. Just a wide variety of movements back and forth across the field. I didn't count exact numbers, but I would guess 40-50 throws

Stone felt ok, but not exactly spectacular. I do feel that my technique is getting a little more consistent, so hopefully I will continue to refine that. Again, frustrating breaking the hammer. I will need to pick up a real one eventually. Not helping that it has basically been an oven here so the ground is plenty hard.

1A. Squat

--- Moderate day

+ Knee wraps

395 x 2 @ 8

395 x 1 @ 8 - set up kind of poorly and was lackadaisical about this rep

395 x 1 @ 7-7.5 - much better. Attacked the weight and it moved fast!

1B. Band pullapart --- 3 x 10-12

2A. Bench @ 80%

3 x 2 @ 255

2B. TKE's --- 3 x 10

Came into this training session a little beat up and tired. By the time I got to my top sets though, I was feeling decent. Very happy with how the sets went with the exception of the first single. Still moved well, but not as snappy as it should have been. Finished up with a great rep though. Normally on a moderate day, I would work up to closer to an RPE 9, but right now its not worth it. Just wanting to keep the weights moving fast!

Bench moved great. Groove felt solid and pumped out the reps.

1. Dynamic warm up

2. Sprints x 6

3. Skater hops --- 4 sets of 4 consecutive hops

Sheaf

1. Bottom Drills x 5

2. Full Throws x 10

Hammer

1. One turns x 5

2. Full throws x 8

Sheaf felt a little better today. I feel like each throw is more comfortable. That may change once I actually have to throw it over a bar though!!

Hammer has really started to feel better over the past 1-2 weeks. Today was no exception to that trend. I did manage to break a hammer during this session... but I brought a spare. Anyways, things felt decent. One thing that made it tough was that the heat index was about 110F. Miserable stuff! The tacky was literally melting or dissolving some sweat. Not sure which, but it was making the grip tougher.

Had a great opportunity to go up to Topeka and throw with Scott Campbell. Scott is a successful highland thrower in addition to being a high school throwing coach and former college thrower. He had tons of info to share and I am really grateful that he took the time to help me out. Here is how the training shook out under the blazing afternoon sun:

1. Sheaf - full throws x 5-8

2. Stone - Braemar's x 5, full throws x 5

3. LWFD - One Turn x 3-5, full x about 5

4. Light Hammer - one turns x 5

Just a few of the tips Scott gave me have already made a huge difference. Very thankful again for the help! So much to learn and I am trying to soak up any opportunity possible.

Dynamic Warm up, Sprints, jumps, etc

Sheaf

1. Bottom Drills x 5

2. Full throws x 10

Light Hammer

I really can't remember exactly how these throws broke down. If I could venture a guess, it went something like this.... excessive sweating, followed by breaking a handle or two!

Sheaf felt about as good as it has. Picked up a few tips from Scott on Saturday that have made a huge difference for me! Really enjoying working on new skills.

7/29/2015

Dynamic Warm up, sprints, jumps

Sheaf

1. Bottom drills x 5

2. Full throws x 10

...The plan at this point was to throw hammer. It had started raining pretty decently unfortunately, so I changed course a little. Throwing hammer is moderately sketchy to begin with for me... adding a wet handle just didn't seem like a great idea. Additionally, looks like I may be having a little boot problem. So I decided that I would just do a light stone session. I have just started bringing stone equipment with me all the time. This at least gives me a back up in the (somewhat likely) occasion that I have some other type of equipment malfunction.

Stone

1. Wrist Flips x 5

2. 2 foot forward throw (hips even) x 5

3. Braemar (w/ heavy stone) x 5

4. Full throws x 5

Sheaf was definitely feeling pretty solid! I was a little tougher in the rain, but not a big problem. Stone on the other hand, just didn't have the same pop. No shocker throwing it multiple days in a row. Just accumulating some work and heading in the right direction. Really enjoying the challenge.

Dynamic warm up

sprints, jumps

HWFD

1. One Turns x 5

2. Full Throws x 10

Stone

1. Wrist Flips x 5 (light)

2. 2-foot forward throws, feet even x 5 (light)

3. Knee down throws x 5 (light)

4. Braemar's x 5 (heavy)

5. Full throws x 5 (light)

Decent day of throwing overall. HWFD felt tough... per usual... I had a couple throws that felt smooth (for me currently), but those good feeling throws are fleeting at time! Stone felt solid. Nothing out of this world, but felt consistent. Distances were consistent as well. Getting close and really looking forward to actually competing!

On Saturday 8/15,  http://www.midwest-strength.com/category/lee-training-log/" rel="nofollow - Lee Schroeder  and I competed in our first highland games. The competition was held  in Topeka, KS. We both competed in C-Class. Had a great time along with some successes (and some fails). Here is how things shook out:

22# Braemar – Things started off relatively well here. First throw was nice and smooth… and not a scratch. That was pretty much my goal on the initial throw of the day. Second throw I just couldn’t get a good feel for the stone and ended up with a little shorter throw. Final throw was my best, finishing up with a throw of 30’ 1”. This earned me second place to Lee (…just watch the trend here)… Overall, I felt pretty good about this event and was looking forward to the open stone which had been going well in training.

16# Open Stone – Started off with a stand throw to make sure that I got a legal throw in. Managed to do that, but the distance was far from spectacular. Used the glide on my second throw and managed to trip out over the trig. Frustrating as this has happened rarely in practice. Just attempting to move too fast and got a little over zealous and careless. Managed to get a legal throw in on my third, distance 32’ 10”. Disappointed in this effort, but just need to nail the technique down further. There is plenty more distance to be had here. Third place.

With both stones, I need to work on blocking hard and keeping the chest up. I have a tendency to drop the chest. I'm not tall enough to give away any distance like that!

Heavy Hammer – Not quite the traditional order here, but there were some issues with the standards and athletes bunching up, so we just made the best of it. Not a big deal. As far as the event itself…  it started off feeling pretty bad and awkward. I couldn’t maintain decent technique decent and as a result, rotations were feeling slow. I did manage to get three legal throws in with the third being the best by a few feet. Each throw felt better than the previous. Final throw was 60’ 9”. Second place (to Lee).

Feel like I made a beginner mistake here. I didn’t take enough warm up winds. Normally in practice I take a few sets of winds, followed by one turns. This probably won’t be realistic at most games, so I’ll need to take that into consideration during training. At least taking a few more sets of winds would have been a good idea. Lesson learned.

Light Hammer – Feeling better after getting in some reps with the heavy hammer. I did notice that I was coming forward a little bit and my technique wasn’t totally sound, but still managed to throw pretty well. Got a throw of 88’2” in. Good enough for second… you guessed it… to Lee!

WOB – I had taken 1 practice throw in this event prior to the games… and it broke my homemade implement soo…. This was pretty much a toss- up (which I guess is fitting for this event…). Managed to clear 11’, with a few close misses at 12’. I call it a success, primarily because I manage to avoid decapitating and/or maiming myself while throwing a 56 pound chunk of steel over head. Second… yup… to Lee.

Sheaf – While I have take some throws with my homemade ‘sheaf’ and standard fork, the set up at the games is really quite different. Also, I haven’t thrown with standards. I was hoping that my practice would transfer over. I’m not sure how much it really did. I can tell you one thing, no accuracy at all! Only managed to clear 16’… which put me solidly in 5^th (last) for this event…

Heavy Weight for Distance – Things had been progressing along nicely in training for weight throws until I tore my hand up pretty solid a little over 1 week out. This kept me from really doing any training towards the end, but really I was just concerned how my hand would hold up. I feel that I had plenty of practice regardless of the hand issue, but my technique just didn’t hold together well. I was all over the place and ended most of my throws very closed off, limiting my distance big time. All distances well below what I have been hitting in training. Best throw of only 16’10”.

Light Weight for Distance – Much of the same here. Again, sloppy technique and throws well under what I had been hitting in training. Best throw of 36’ 3”.

Caber – Rounded the day out with probably the most recognizable highland event. Not an easy event to practice for, but thankfully, I had the chance to practice some at Lee’s house earlier this summer. That session really did make a significant difference with my comfort level getting started. Managed to turn the qualifying caber (12:00) and earn the opportunity to attempt the larger one. We stepped it off at about 18.5’, but not sure on exact weight or height. I was able to pick the caber each time and I got 2 solid runs, but didn’t quite get all the way through to the throw. Really I was pretty satisfied with this due to the nature of the event and how practice can be a little limited.

Overall, I ended up in second place to Lee. Had some high points and some low points. Definitely have a few things to work on. I will continue to work strength much as I have been. Refinement of technique will also continue to be a huge priority. Other thoughts/additions as follows:

1. More conditioning and aerobic work. Exactly how this will look, I’m not sure. I do know that getting both some low intensity cardio and higher intensity stuff in weekly will be good for my health and can be done in a way to not impact strength. Also, it’s a long day out in the sun, so being in better shape won’t hurt!
2. Looking back at my training program, it was a little deficient in single leg work. This is something that I normally include. Keeps me moving well and is important as you spend plenty of time on one leg in highland games.
3. More overhead press work will also be more prevalent in my training. I’ll probably drop a bench day in favor of an overhead day. This typically has a good carry over to my bench anyways.

I really enjoyed my first games and look forward to more competitions. Planning to compete in the McPherson Games on Sept 25. Lots of work to put in prior to that! Congrats to Lee on his dominating first place finishes at both Iowa’s Strongest Man and the Topeka Highland Games.

1A. Squat with 1 count pause just above parallel

---Light day

275 x 3 @6-7

295 x 3 @ 7

15 x 3 @ 7.5

335 x 3 @ 7.5-8

345 x 3 @ 8

1B. Band Pullaparts --- 4 x 10

2A. Bench @ 80%

3 x 3 @ 255

2B. Single Leg DB RDL's

Solid day of training. I picked up this squat variation (I believe) from Bryce Lewis. In my squat, I build tension through the eccentric and sort of rebound out of the hole. Pausing above parallel on the concentric really took this advantage away from me. These type of variations are typically the best to build my squat. We will see how things shake out after this microcycle wraps up. Bench went well. Just standard percentage work getting weekly volume in.

I had to take a couple days off from training after competition. I must have strained my trap on Saturday, because it was pretty locked down. I attempted to throw on Monday... but my trap just started cramping/spasming, so that was obviously a no-go. During this session, it felt pretty decent - just a little sore. Progressing forward!

1. Seated Box Jumps --- 3 x 2

2A. DE Box Squats (Week 1 of Wave)

--- Safety Squat Bar

--- 80 lb chain

2 x 2 @ 225

2 x 6 @ 245

2B. McGill Pullups --- 6 doubles, varied grips

3A. Military Press

95 x 6

105 x 6

115 x 6

120 x 6

3B. Lat Pull Down

--- Wide, Neutral Grip

4 x 10-15

4A. Overhead KB Waiter Walks -- 2 Trips each side

4B. TRX Facepulls --- 2 x 12-15

5A. DB Hammer Curls --- 2 x 10-12

5B. Ab Wheel Roll out --- 2 x 8

Band ankle, hip, shoulder traction

Squats went well. Dropped the box about 1/2"-3/4". This is the first week of the wave so the goal is to get plenty of volume in. When just training for strength/powerlifting I like to push the volume to 10-12 doubles. I cut down the volume a little as I get plenty of dynamic style movements throughout the week with throwing.

Keeping with my goals for this phase, I started in with some military press. This was a rough hit to the ego no doubt, but I want to make sure I don't hit any major grinders, etc. I will continue to work to add volume here. In the past, my military press has increased more with volume rather than high intensity. When my military press increases, this does tend to carry over to my raw bench. We will see how this translates to throwing. Finished up with some good work on accessories!

Started with 30 minutes of steady state cardio. Split this between a treadmill, eliptical, and Concept 2 Rower. I switch about every 1o minutes. The sole reason for that is that steady state cardio is pretty much the most boring things of all time. 

Did some quick pairs to finish up: 

1A. Facepulls - 4 sets

1B. Dumbbell triceps extensions - 4 sets

2A. Dumbell rear delt fly - 4 sets

2B. Stir the pot - 4 sets

Finished up with some band distraction.

Just a boring, quick session before work. Another step towards fulfilling my goal of getting more cardio work in during this phase. Had to hustle off to work...

I didn't write down every thing from this session, so the details may be a little off. This should be the majority of it though.

Stone

1. Wrist flips x 5

2. 2 foot forward throw x 5

3. L Knee down (using heavy stone) x 5

4. Braemar's x 5

5. Open throws x 8

HWFD

1. One turns x 5

2. Full Throws x 5

3. ....quietly weeping....about 5 minutes....

Still doing better at being patient and keeping my shoulders back in the stone. I need to work on getting a good solid block with the left leg as well. Any one have suggestions on a good drill to help improve this? I think that I'll probably sub a different drill in for the "2 foot foward throw." It is a decent warm up, but I'm not sure it really improves my technique in any way. It may actually sort of encourage a softer block position.

HWFD... yikes.... I haven't thrown it at all since the competition on account of my hand. My hand is getting better and I got a glove to help protect the healing area. But this session was just pitiful. I was all over the place. Slow. Weight didn't go anywhere. Lots to work on here. Hammers and weights will need to be my primary focus up until McPherson.

1A. Squat - pause just above parallel

--- Moderate day

365 x 3 @ 8

365 x 2 @ 7.5

365 x 2 @ 8-8.5

1B. Band Rows --- 4 x 10

2A. Bench @ 70%

4 x 3 @ 225

2B. Band Good Mornings --- 3 x 10

Pleased with how squats went. Still room to work up for next week during my heavy week. This is a good position for me to be in. I am satisfied with this movement and I think that it will probably stay in the rotation.

Bench was just a matter of putting the work in. Nothing too exciting.

1. Seated Box Jumps --- 4 x 2

2A. Box Squat

--- Safety squat bar w/ 80 lb chain

8 x 2 @ 265

2B. McGill Pullups --- 6 doubles worked in throughout squat warm ups

3A. Military Press

115 x 6

3 x 6 @ 125

3B. Wide Neutral Grip Pull downs --- 4 x 15

4A. TRX Face pulls --- 3 x 12-15

4B. Overhand band Triceps extensions --- 3 x 20

5A. Hammer Curls --- 3 x 10

5B. KB Waiter Walks --- 3 trips each side

Finished up with shoulder and hip traction and some bar hangs

When I changed from competing in multiply powerlifting to focusing on highland games earlier this summer, I felt that I needed to add more explosive/acceleration work. I have primarily done this just one day per training week. The main methods I have used area box jumps and speed squats. I have also tried to do various jumps and some short sprints in my warm ups for throwing. Speed and acceleration have been a strength of mine typically when lifting, so it was not something that I focused on. I also feel that speed, for me, was never my limiting factor in multiply so it was  not a large focus. I have enjoyed getting jumps and speed squats back in. Jumps have really been progressing well.

The other important part of this day is getting a ton of accessory volume in. Goals of this is to add a little muscle and help prevent injuries.

Met up with Scott on Saturday and got a bunch of throwing in. I don't remember the exact amounts, but we did:

• Sheaf
• Stones
• Light weight for distance
• Light hammer

Tons of throwing. Really appreciate the advice and feel like I definitely took home some things to change that will make me better. Working on continuing to hone the skills. Obviously a long process, but I am always grateful for any help I can get.

 Dynamic warm up

Jumps/bounds

Stone

1. Wrist flips x 5

2. Blocking drill throws x 5.... not sure what to call them... something I saw on the YewTubez. Must be legit right?

3. Left Knee down drill x 5

4. Braemar's (w/ lighter stone) x 5

5. Open Throws x 5

Light Hammer

Warm up winds

1. One Turns x 5

2. Full throws x 8

Pretty good day of throwing. Stones felt pretty solid. I need to find a little heavier stone to get a little better feel for things. The stone I use for light practice is about 13-14 pounds. Just a little bit off, but enough to probably make a little difference. Hammer felt ok, but not great. I was getting a little worn out by the end of the session. When form started to deteriorate, I called it.

Dynamic Warm up

Light Weight for Distance

1. One Turns x 5
2. Full Throws x 8-10

Light Hammer

1. One Wind x 3
2. Full Throw x 5

Still trying to work out the form on weight for distance. I know it will be a long term project, but I'm still impatient. Things did feel somewhat better today, but just very inconsistent. By the time hammer came around, I was pretty much worn out. I'll blame it on not eating hardly anything during the day up until training. I had some meetings and stuff come up, but that's no excuse. Need to be better about that. Games is coming up quick and I'm looking forward to improving on my numbers and competing again!

1A. Snatch Grip DL

---Light Day

350 x 3 @7-7.5

350 x 3 @ 7.5

350 x 3 @ 7.5-8

1B. Band Pullaparts --- 5 x 10

2A. Close Grip Bench

---3 count eccentric, 1 count pause

---Moderate Day

225 x 3 @ 7-7.5

235 x 3 @ 8

235 x 2 @ 7-7.5

235 x 2 @ 7.5

2B. Reverse Goblet Lunge --- 4 x 6

3. Bird Dogs --- 10 second holds, six holds per side

Finished up with some couch stretch and shoulder band traction.

Was feeling really sluggish for some reason going in to the gym. Once things got moving, I started moving better. Weights moved decently, but nothing earth shattering here. This is the last day for this microcycle... and I've got to say.... somewhat glad to be done with these movements for a little while!

Dynamic Warm up

Sprints and Jump

1. Weight For Height x 5

Heavy Weight For Distance

1. One Turns x 3

2. Full Throws x 5

Light Weight For Distance

1. Full Throws x 5

Light Hammer

1. One Wind x 3

2. Full Throws x 5

Had a few throws sprinkled in during weight for distance throws that felt really good. That was a good feeling! Has been feeling poorly lately, so I need to stay on top of this and hopefully I can get a little more consistent. Hammer was not good. Felt slow.... It was hot... I was tired and hungry.... So I went home.

1. Seated Box Jumps --- 4 x 2

2A. Box Squats

--- Safety Squat Bar + 80 lb chain

--- Done 'dynamic effort' style w/ minimal rest

3 x 2 @ 275

3 x 2 @ 285

2B. McGill Pullups --- 7 x 2

3A. Military Press

115 x 6

125 x 6

125 x 6

135 x 6

3B. TRX facepulls --- 3 x 10-12

4A. Wide, Neutral Grip Lat Pulldown --- 3 x 8

4B. Triceps pushdowns --- 3 x 20

5A. Farmers walk

5B. TRX YTM's x 5 each

5C. DB Hammer Curls x 8

--- Repeated this circuit three times

Finished up with band traction for the shoulders and hips and then some bar hangs.

Did this session at the commercial gym. It was crowded.... apparently when you show up to train during the only hour that the gym offers day care on a holiday, it's going to get a little ugly! Conveniently, pretty much no one squats and I'm about positive no one has any idea what the safety squat bar is intended for. Someone does have an odd use for chains though. This was not the first day that I have had to take apart 4 chains connected end to end. Not sure how one uses 16 feet or so of chain connected together. Hopefully one day I can walk in and see that!

Felt good about the work done for sure. Lots of volume. Works as 'pre-hab' and cardio as well!

Dynamic warm up

Various rotational and other 'med ball' style throws with a stone

Stone

1. Wrist Flips x 5
2. Blocking drill throws x 5
3. Left Knee down drill x 5
4. Braemar's x 5 (w/ heavier stone ~23 lb)
5. Open throws x 5-8

Hammer

1. One Turns x 5
2. Full Throws x 8

If only all events could feel as good as stones have been. I actually measured out 30 feet and put a marker. All Braemar's were 29-33 feet and felt nice and consistent. Full throws felt great as well. I didn't measure those as my stone is too light (13ish pounds). It would probably make me feel too good about myself haha.

Hammer was kind of ...ehh.... some decent throws, but inconsistent like crazy. Need to keep nailing this in. I have noticed that stone gets better when I throw it less. And hammer improves when I throw it more. So that's what I'll do.

1. Sumo DL + 60 lb Chain

---Moderate day

405 x 2 @ 7

435 x 2 @ 7-7.5

455 x 2 @ 7.5-8

2. Close Grip Bench

---Heavy Day

255 x 1 @ 7

265 x 1 @ 7-7.5

275 x 1 @ 8

3A. Wide, Neutral Grip Cable Rows --- 2 x 20

3B. Overhead Triceps Extensions --- 2 x 20

Shoulder, hip band distraction

Got caught up late at work and my only option was to get to the commercial gym. By the time that I got there I had just over and hour to get training in before the gym closed. I would have like to get a little more volume in, but on a time crunch, it just wasn't going to happen. Weights moved really fast and easy so I was happy about that. Even deadlift which was with a junky, bent bar. Accessory volume was low too, but not a big deal. Feeling plenty strong right now. Just have to transfer it to the field! McPherson in about a week and a half.

Stone

1. Wrist Flips x 5
2. Blocking Drill x 5
3. Left Knee down drill x 5
4. Braemar's (with heavy stone) x 5
5. Open Throws with heavy stone x 3
6. Open Throws with light stone x5

Hammer

Totally forgot my tacky....It was pretty hot and I was plenty sweaty. I opted to just go through a bunch of winds.

Really solid day of stone. All throws felt great. Blocking has improved quite a bit and I feel like I'm transferring force into the stone more efficiently. Still a long ways to go, but I'll take the progress. Nothing too special about hammer.

Dynamic Warm ups, Jumps

Heavy Weight

1. One Turns x 5
2. Full Throws x 5

Light Weight

1. Full Throws x 3

Hammer

1. Winds with 25 pounds to simulate the heavy hammer
2. Light hammer - one turns x 3
3. Light hammer - Full throws x 5

Encouraging day with the weights on this day. Made some strides which should help with progress going forward. Just a product of getting the reps in and continuing to study technique, etc.

Prior to my last competition I did pretty much no heavy hammer. It threw me off a little and I felt that the heavy hammer pulled me forward some. I don't have a true heavy hammer, but I loaded 25 pounds on a handle to simulate it. I'll probably do that one more time just to keep the timing down. Throws with the light hammer felt solid. Going to keep working the hammer and hopefully keep it consistent through the competition.

1. Seated Box Squats --- 3 x 2

2. McGill Pullups --- 5 x 2

3. Box Squat

--- Straight Bar + 80 pounds chain

3 x 2 @ 275

3 x 2 @ 295

4A. Half Kneeling Landmine Shoulder Presses --- 4 x 5

4B. Chest Supported Rows --- 4 x 8

5A. TRX Facepulls --- 3 x 10-12

5B. Overhead Triceps Extensions --- 3 x 20

6A. DB Front Raises --- 3 x 12

6B. DB Hammer Curls --- 3 x 8

6C. Med Ball Slams --- 3 x 5

Finished up with shoulder and hip band distractions

Felt a little sluggish going in to the gym and through squats. Still moved ok. Would have like to have worked up a little heavier, but not a huge benefit at this point. Focused on keeping the weight moving fast. My AC joint and shoulder has been a little sore lately. I have been doing military press on this day, but decided to substitute the landmine presses. Obviously, I couldn't go as heavy as a military press, but I was still able to get some good shoulder work in. This movement didn't bother my shoulder much so it may stay in the rotation. As a bonus, it was a little challenging for the core/torso.

9/18/2015

I wanted to throw.... Its raining so not going to happen.....

Dave Glasgow and Terri & Larry Ventress were the AD's for this game. The competition was remarkably smooth. We were well taken care of, had an awesome BBQ lunch, and started the day with a little scotch. In addition to 'normal' competitors, it was also the IHGF All-American Amateur Championships. To top things off, highland games legends Francis Brebner and Ryan Vierra were in attendance. Francis was announcing and Ryan was helping with some of the judging.

We followed a non-traditional order as the Amateur Championship class was following the the traditional order of events. Here is how my day broke down:

Heavy Weight for Distance - Started off with a rough event. Not my favorite event, but one that I have put quite a bit of work into. That work didn't really shine through as much as I would have liked. Best throw of 18'6". This was about a 1.5' improvement, but short of what I expected of myself. I wasn't getting square to the trig and most of my throws were very closed off.

Light Weight for Distance - In the same realm as HWFD.... Not exactly my strong suit here. I will say that I have felt much more comfortable with the light weight than the heavy weight. I had a pretty significant improvement here compared to my first games. Went 45' 3", about 9 feet better than last time. My form is significantly better with the light weight than the heavy weight. This is pretty evident when comparing distances (18 feet v. 45 feet), as they should be closer to a 1:2 ratio. So... prior to next season, I need to get bigger and stronger and my form needs to be much improved. Both weights for distance will be a major focus for me.

Weight Over Bar - I did not expect this event to be a struggle, but it definitely turned out to be. The handle on the weight was much thicker than any I have used (which isn't many). Also, the diameter of the ring seemed quite small. I had quite a bit of trouble getting a good grip on it. My hand felt like it wouldn't really 'fit' within the ring. I also typically hook grip and with the ring being thicker, I couldn't get it set well. Looking back, I probably should have ditched my glove. That may have been enough to make a difference. Regardless, I wasn't consistent with my release and this led to the high point of my throw being all over the place. Not a good thing when you're trying to squeak out every inch you can! While I was a little disappointed, this was a valuable experience. One thing that differs greatly from powerlifting, is the wide variety of implements, conditions, and other factors that can arise in the highland games. Learning how to adapt with (hopefully) come with time and experience.

Heavy Hammer - This felt solid. Managed to throw 66' 7" which is about a 6 foot improvement from last competition. I still have a long way to go to be competitive, but I'm progressing.

Light Hammer - Felt pretty solid, but didn't quite have the distance I was anticipating. Best throw of 83' 6". Between both hammers, I really feel much more consistent. I need to continue to work to dial in form, which will hopefully allow for more speed and distance. Again, I'll be working on getting plenty of reps in.

Caber - Didn't flip the qualifying caber. Just a disaster. Very disappointed in myself on this one.

Sheaf - Another disaster. Didn't get any throws in. The standards seemed narrow compared to the previous game that I competed in, but it is not like I have much experience to draw on. I had the height, but I think the standards could have been 50 yards wide and I still may have missed. Accuracy was just terrible. I need to get my hands on a fork and sheaf and practice much more!

Braemar - Went 28'10". Not horrible, but not where I expect of myself. In practice, I was between 30 and 32, but just didn't quite perform that well on competition day. This is about a foot under my result from my last games.

Open Stone - Ended the day on one of my favorite events and one of my best for the day. Threw 35' 3" for a solid PR compared to previous games. An observation - I threw a standing throw for my first throw to make sure that I got at least one legal throw in. My final two throws were glides and felt solid. I only gained about 1 foot of distance throwing with the glide. The throws felt solid, so (for me) they weren't subpar. I feel like I should be getting more distance out of this. Obviously, technique needs to be refined! Just another thing to add to the off-season list.

Overall, I was relatively happy with this performance. I dropped the ball on a few things, but made some pretty decent strides on others. I have a ton to work on this offseason. As of now, highland games will be my focus. I will change a few things up from powerlifting training, but much of it will be very similar. Some priorities/changes will be:

1. Perform jumps and throws during the off season
2. Increase shoulder strength and increase overhead work. For multiply powerlifting training I do essentially no overhead work
3. No longer competing in a weight class sport. I will take the next month or so to do some mild leaning out, but then I'll work on adding decent mass until the season starts up again

So there is a somewhat brief recap and some of my thoughts and plans. Again, Mac was an awesome competition and I'll be back!!

20 minutes low intensity cardio

1. Light Weight for distance x 10 full throws

2. Light hammer x 5 full throws

My quads are super sore today! I was all over the place throwing weight for distance. I'm sure partially because I took a little time off, but soreness (Bambi legs) obviously had a huge part too. No big deal, just trying to get some reps in today. Super nice out, so had to take advantage.

1A. Close Grip Bench

--- 2 Count pause

--- Heavy Day

215 x 4 @ RPE 7

235 x 4 @ RPE 8-8.5

245 x 4 @ RPE 9.5+ --- Foot slipped on the last rep of this one... things got a little sketchy for a minute, but I managed to finish the last rep in approximately 10 seconds haha

225 x 4 @ RPE 9

205 x 4 @ RPE 9

1B. Band Pullaparts --- 3 x 15

2A. Close Grip 1 Board Press

--- Trained by myself so I just put the board under my t-shirt. Used a soft touch on the board to make sure that it didn't move during the set.

185 x 6

185 x 6

135 x 6

2B. Band Rows --- 3 x 15 --- actually hooked up and EZ curl bar to a band choked around the base of my rack. Worked out pretty well.

3A. Reverse DB Lunge --- 3 x 6 - Tossed some Fat Gripz on the dumbbells to get a little grip/forearm work in

3B. Single Arm "Suitcase" Barbell holds - 2 x 10 second holds on each side with 135. I think it may be a better idea to start a little lighter and go for longer time. This was a little awkward.

Complex --- 8 reps for each exercise. 3 rounds with 90 seconds between each round.

-Power clean from the floor

-Push press

-Squat

-Push press

-Zercher Squat

Pretty solid day of benching. I was totally beat after this. I think that the foot slipping took a ton of energy. My arms were just dead after that set. The complexes got a little hairy despite the weight being super light. All the weights are light, but I've got to work my capacity back up. Not worried about the actual weights at this point. Those will come. Just have to push through for the next couple weeks.

1A. Deficit (1.5") deadlift

--- conventional, belt, straps

365 x 5 @ 8.5

365 x 4 @ 8

365 x 4 @ 8-8.5

365 x 4 @ 8-8.5

1B. Band Facepulls --- 3 x 12

2A. Bench @ 65%

3 x 6 @ 210

2B. Single Leg Dumbbell RDL --- 3 x 6 each

--- Used 2 dumbbells this time. Normally I use one. Not a huge deal either way.  http://www.amazon.com/Fat-Gripz-The-Ultimate-Builder/dp/B005FIS14Y" rel="nofollow - Fat Gripz  to make holding on the them a little harder.

3A. Barbell Shrugs --- 3 x 15

3B. Band TKE's --- 3 x 10

3C. Bird Dogs --- 6 holds for 10 count each side

Complex:

-RDL

-Bent Over Row

-Muscle clean from the hang

-Reverse lunge

-Thruster

I did 8 reps of each movement. I did 4 reps/leg for the lunges, rather than 8 though. I did 3 'sets' of this with 90 seconds between each. I was toast again.... but maybe a little less than last time. I'll add another round next time this complex comes up...

Solid training day over all. Legs are still sore (especially quads) from the front squats, so I wasn't expecting huge numbers for DL. Numbers (as predicted) weren't great, but solid volume. Bench is a little lower volume than I would like to get, but I really started to fatigue out. The last rep of my third set was a grinder, so I didn't want to push it. In hindsight, I should have just done 2 sets of 4-5 rather than that last set of 6. But at least I didn't miss a rep. Sometimes the meathead takes over a little bit though. Feeling decent getting back into training more frequently. Should start to adjust pretty soon. I will see if I can add some more frequency to the main lifts after this microcycle is over (3 weeks).

1A. Military Press

3 x 5 @ 110

1B. Band Pull Aparts --- 5 x 10

2A. Squat @ 65%

4 x 6 @ 265

2B. Barbell Front Raise --- 4 x 10

3A. DB Tate Extensions --- 3 x 15

3B. Side Planks --- 10 second holds, five holds on each side

Complex:

-Power clean from the floor

-Zercher Squat

-Push Press

-Squat

-Push Press

--- Eight reps on each movement, did the series three times through. 90 second break between each.

Solid day of training. Military press was not heavy, but it is my first week back doing it, so I'm going to be cautious. Some times overhead pressing starts to bother my shoulder, so I am going to just take a slow linear progression here. I'm also focusing on getting plenty of mobility work and 'prehab' movements. In the past, overhead pressing has helped build my bench well, so I would like to be able to continue training it.

The squat work felt decent. Nice and easy. Legs were still minimally sore, but loosened up as the sets went on. Moved through the accessories and onto complexes. The complexes were the easiest they have been so far. Time to add another set. Things are moving along well.

1. Snatch - just worked up to a few really light, quick triples

2A. Front squat

--- pause, close stance, no belt

---Moderate Day

225 x 5 @ RPE 7

240 x 5 @ RPE 8

240 x 4 @ RPE 7.5

240 x 4 @ RPE 8

2B. Rear Delt Fly --- 4 x 12 (Fat Gripz on there)

3A. Single Leg Squat --- 3 x 5 (each)

3B. DB Curls --- 3 x 8 (Of course... just left the Fat Grips on the bar)

3C. McGill Curl ups --- 6 holds x 10 second each side

Complex:

-RDL

-Bent Over Row

-Hang Muscle Clean

-Reverse Lunge

-Thruster

---Did each movement for eight reps. Four times through with 90 seconds between each. Easiest one yet.

Front squats felt better. I didn't push the weight as much since last week I was sore for almost an entire week. I think that I'm back in the swing of things because I'm not sore today (about 12 hours later). Working on getting free standing pistols in. Did a set of the squats assisted and then the rest free. The free ones are still super high right now, but I'll get there. Super happy with the complexes getting easier. I'll keep adding volume and once I'm doing 5 x 8, I'll up the weight. Another solid day in the books.

1. Light weight for distance - started with a couple one turns, then moved to full throws. Just got about 10 total throws in.

2. Light hammer - about 8 throws

Wasn't the greatest LWFD day. Technique was pretty ugly. Hammer felt surprisingly good. I'm not pushing the throwing too hard currently. When its nice out and I have the time, I'm going to take advantage. Pretty soon.... its going to be unpleasant to be outside haha. I'll enjoy the awesome fall weather while I can.

1A. Close Grip Bench

-- 2 Count pause

-- Light day

185 x 6 @ RPE 6-7

205 x 6 @ RPE 7

215 x 6 @ RPE 8.5

215 x 6 @ RPE 8-8.5

1B. Band Pullaparts --- 5 x 10

2A. Close Grip 1-Board Press

185 x 8

185 x 8

135 x 12

2B. Band Rows --- 3 x 15

• Choked an average band around the base of the rack and hooked an easy curl bar through it for rows

3A. Reverse DB Lunge --- 3 x 6 (kept the Fat Gripz on the handles. Just trying to get some forearm and grip work in!)

3B. Suitcase Barbell Holds --- 3 x 15 second hold each side

Complex:

• Power clean from the floor
• Push press
• Zercher Squat
• Push Press
• Squat
  • Did each exercise for 8 reps. Completed the complex 4 times through. 90 seconds rest between each complex.

Solid day of training. Triceps are worn out! This is a weak area, so they are going to get some work. The numbers are a little down which is frustrating, but considering the push presses in complexes and overhead pressing this isn't a big shocker. The complexes are getting easier each time through. Excited for this progress.

1A. Deficit DL (2 mats - 1.5")

--- Heavy Day

---belt, straps

365 x 4 @ 7.5

405 x 4 @ 9

375 x 4 @ 8

375 x 4 @ 8

375 x 4 @ 9

1B. Band Face Pulls --- 4 x 15

2A. Bench @ 55%

5 x 6 @ 175 (55%)

2B. Single leg DB RDL --- 4 x 6 each

--- Used 2 dumbbells. Fat Gripz on the handles to get the grip work in!

3A. Shrugs --- 3 x 15

3B. TKE's --- 3 x 12 each

3C. Bird Dogs --- 10 second holds, 6 holds each side

Complex:

• RDL
• Bent Over Row
• Muscle hang clean
• reverse lunge
• Thruster
  • 8 reps for each movement. Rested 90 seconds between each series. Did the series 4 times.

I was a little disappointed by this session. Felt sluggish the whole way through. Not sure for a specific reason. Sleep was a little less, but not really bad enough to impact my training session much typically. Probably was just due. I guess a below average day has to show up some time. I got the work done, just not as heavy on the deads as I expect. The rest is light enough that its mainly just grit the teeth and get it done. Bench is obviously super light at 55%, but the increased volume and frequency of having these lower percentage days really helps me. On to the next!

1A. Military Press

--- 3 x 5 @ 115

1B. Band Pullaparts --- 4 x 12

2A. Squat @ 55%

4 x 6 @ 225

2B. Barbell Front Raises --- 4 x 8

3A. Overhand Band Triceps Extensions --- 3 x 12

3B. DB Side Raises --- 3 x 10 --- Did these holding onto the rack and leaning away like the video below. Also, used Fat Gripz and the wrist cocked down. Attempting to get some big delts haha.

Complex:

• Power clean from the floor
• Push Press
• Squat
• Push Press
• Zercher Squat
  • Each exercise for 8 reps. Completed the complex 4 times in total. 90 seconds of rest between each series.

Not an overly exciting day. Very light over all. Military press felt great. Obviously the weight is very light, but I'm just focusing on proper shoulder movement patterns and staying pain free. Accomplished this. Just putting in volume for the rest of the work. Complexes probably were the easiest yet. Just one more week of these complexes and then it will be time to change.

1. Snatch - a few light triples again. I need to get some more bumpers if I plan on going much higher. My bumper selection is pretty limited right now.

2A. Close Stance Front Squat

--- Pause in the hole

--- olympic shoes, no belt

--- Heavy Day

225 x 4 @ RPE 7.5

250 x 4 @ RPE 8-8.5

260 x 4 @ RPE 8.5-9

240 x 4 @ RPE 8-8.5

2B. DB Rear Delt Fly --- 5 x 10... keeping with the theme - Fat Gripz on the handles

3A. Single Leg Squat --- 3 x 5

3B. DB Curls --- 3 x 10

3C. McGill Curl ups --- 10 second holds - 6 on each side

Complex:

• RDL
• Bent over row
• Hang muscle cleans
• Reverse lunge
• Thruster
  • 8 reps on each movement. Five times through. 90 seconds rest between each complex.

A little disappointed in my squat. Was expecting a little heavier, but just not there. One thing that I will say, my form is starting to improve. The rack position is getting more solid each session. Obviously though I'm far from an efficient front squatter compared to my back squat. The improved upper back and quad strength should definitely help though. The single leg squats are a work in progress, but I hope to be able to knock out some solid pistols in time... and it will take a little time...

Added another set on the complex. Got through it well. Each time I add a set, its only the last set that I feel like dying. Maybe mental? Maybe physical? Either way, its improving. This will stay in my sessions in some form for a while.

1A. Close Grip Bench

--- 2 count pause on chest

--- Light Day

185 x 6 @ RPE 7-7.5

195 x 6 @ RPE 7.5

205 x 6 @ RPE 7.5-8

210 x 6 @ RPE 8

195 x 6 @ RPE 8

1B. Band Pullaparts --- 5 x 10 - Alternated hands pronated and supinated each set. Something that I have been forgetting to do. Always good to vary to movement just slightly.

2A. Close Grip 1 Board Press

185 x 8

185 x 8

145 x 12

2B. Band Rows --- 4 x 12

3A. Reverse DB Lunge - 3 x 6

3B. Suitcase barbell holds --- 95 pounds. I did 3 holds for a 15 count on each side

Complex:

• Power clean from the floor
• Push press
• Squat
• Push press
• Zercher squat
  • Each movement for 8 reps. Did the series 5 times through with 90 seconds between.

My triceps are a weakness, so they must be punished with plenty of volume. The weights are unimpressive here, but the volume should begin to add up and hopefully spur some progress along. This should carry over to both benching and throwing. Another day of complexes in the books. Felt solid. I think that the overhead work, even though it is very light should add up and be beneficial as well.

Dynamic Warm up

Light Weight

1. Full throws x 10

Stone

---All throws done with lighter stone (about 14#)

1. Wrist Flips x 5

2. Block Drill x 3-5

3. Left Knee down throw x 5

4. Braemar throws x 5

5. Open throws x 5

Light weight felt decent. Still needing to work on getting a stronger block at the end of the throw. I attempted some Modified South African throws. I'm thinking that this may be a reasonable change for me. My strengths would be more on the side of speed/athleticism currently rather than size and/or strength. I will attempt to mess with the MSA some and see if it carries over more than that glide.

1A. Deficit DL - 2 mats (1.5")

--- Belt, straps

--- Light day

275  x 6 @ RPE 5-6

315 x 6 @ RPE 7

335 x 6 @ RPE 7.5

345 x 6 @ RPE 8

315 x 6 @ RPE 7

1B. Band Face Pulls --- 5 x 12

2A. Bench @ 65%

5 x 4 @ 210

2B. Single leg Dumbbell RDL - 4 x 6

--- Used 2 dumbbells. Fat Gripz on the dumbbells.

3A. Shrugs --- 3 x 15 @ 225

3B. Band TKE's --- 3 x 12

3C. Bird dogs --- 6 holds for 10 seconds on each side

Complex: 

• RDL
• Bent over Row
• Muscle Hang Clean
• Reverse Lunge
• Thruster
  • Pretty much the same set up here. 8 reps on each exercise. Ran through it 5 times. 90 seconds between each series.

Solid work today. Didn't push the DL too hard today. When I have a light day for DL, I tend to make sure to not over do it. I feel that the deadlift is harder to recover from, so taking 1 out of 3 sessions a little lighter helps me keep from getting too beat up. Also, I'll start increasing the frequency soon, so this will become even more important.

Bench was slightly lower volume on this day, but arms were feeling a little fatigued. Still happy that I got decent volume in. For me, volume builds the bench more than anything, so keeping a high frequency with a relatively high volume is important. On this day, it is also important that I don't have any 'grinder' type lifts. This will set me back and hinder my next main movement day.

As for why I have the Fat Gripz on essentially all the time:

1. Most of the sessions are done on my own equipment and not in a commercial gym. While it would be nice to have a full set of dumbbells, I'm not there yet. I use an adjustable/plate loaded set of handles. So primarily, I'm lazy and just leave the handles on.
2. Place more stress on the muscles and less on the joints. Especially important since I normally use these on accessories. My goals with accessories are typically to build the needed muscles without beating myself up too much.
3. Build grip strength. When I compete in powerlifting, I pull with a hook grip. I have had shoulder surgery in the past and still have some bicep tightness and problems. This causes me to not really feel comfortable supinating that arm. This leaves me unable the same mixed grip which I don't like, due to the possibility of developing some imbalances. Also, I honestly feel that I can pull more (especially sumo) with a hook grip since I can set my back better. Pulling 5 sets of 6 with a hook grip though.... not going to happen. Thumbs would just be hamburger. So, I use straps and do other movements, such as high reps shrugs and use Fat Gripz, to build my grip. I implement the hook grip if getting close to a meet and doing triples or less. Once you learn it, it seems that it can always come back.

All throws with the light stone:

1. Wrist Flips x 5

2. 2-Foot forward throws x 5

3. Left Knee Down Drill x 5

4. Braemar Throws x 5

5. Full Throws x 5

Throwing sessions may have to be a little shorter.... It was getting dark by the time I got through this. I messed with a modified South African for my full throws. I'm thinking that this may be the way to go. It will require a fair amount of work, but since the prospects of me growing to 6'5" are pretty low I need to take advantage of any strengths that I may have. Currently, I have speed/athleticism on my side much more than size and strength. I'm going to keep going here and see where it ends up.

1A. Snatch --- 3 x 2 - Very light still

1B. McGill Pullups --- 6 singles

2A. Safety Squat Bar Squat

--- Moderate stance, olympic shoes

--- Light day

255 x 6

265 x 6

275 x 6

275 x 6

2B. Rear Delt Fly --- 3 x 8-12

3A. Bulgarian Split Squats --- 2 x 5

3B. Hammer Curls --- 2 x 8

3C. One Arm Farmers --- 2 trips each side

Complex:

-Muscle Snatch

-Row

-RDL

-Front Squat

-Push Press

--- Each movement for 8 reps. Ran through the whole thing 4 times. 90 seconds between each.

Had to move back to the commercial gym for this session. My own equipment is in a storage unit... no lighting... no heat. Not going to work in the winter. Thankfully, all things considered, the gym is pretty decent. Hopefully by spring we will be all moved and settled and the home gym expansion can continue. Being at the commercial gym does give me access to a few things that I don't have yet, So I'll take advantage of that.

Looking to push the snatch a little bit soon. My form is still not great obviously, but its reasonable enough to start increasing the weight. The commercial gym also got a combo/Crossfit type bar that should be sufficient of me to use. Not a true weightlifting bar, but far better than the average gym bar.

1A. Close Grip "Towel" Bench

--- Heavy Day

255 x 4 @ RPE 8-8.5

265 x 4 @ RPE 9-9.5

235 x 4 @ RPE 7.5

235 x 4 @ RPE 7.5-8

1B. Band Pullaparts --- 6 x 10

2A. Close Grip 1 1/2 Bench

--- How I perform these reps: bring bar to chest and pause. Then press half way up and pause. Bring bar back to chest and pause. Then press back to lock out. That counts as 1 rep.

3 x 5 @ 165

2B. Band Row --- 3 x 15

3A. TKE's --- 3 x 12

3B. Overhead band Tricep extension --- 3 x 12

3C. Side planks --- 6 holds x 10 second each side

Unfortunately, had some work stuff come up and I wasn't able to get complexes in. I was happy with the benching work. For the towel bench press, I just rolled up a towel and used that for a board. I train by myself 95% of the time at least. Its much easier to slip a towel under your shirt compared to keep a board there. It does compress and you don't get the same rebound off of it as using a board. The close grip 1 1/2 benches are just to add mass and get lots of work on the triceps. Again, my triceps are a weakness, so I am going to attack them with volume.

1A. Pause DL -- 1 count pause off the floor

--- straps, belt

---Moderate day

315 x 5 @ RPE 7-7.5

345 x 5 @ RPE 8-8.5

355 x 5 @ RPE 8.5

355 x 4 @ RPE 8.5

1B. McGill Pullups --- 6 singles

2A. Bench @ 65%

210 x 6

4 x 4 @ 210

2B. DB Row

70 x 8

85 x 8

100 x 8

130 -- 2 x 8

2C. Shrugs -- 2 x 15

Complex:

• Muscle Snatch
• Row
• RDL
• Front Squat
• Push Press
  • 8 reps on each movement, 4 times through overall. 90 seconds between each series

3A. 45* Back Extensions --- 3 x 10

3B. TRX Triceps Extensions --- 3 x 10

Weights on DL were a little lower than I would have liked/anticipated. This is the first time that I have done this movement (from what I can remember). This was a pretty tough movement, I really focused on keeping my position during the pause. Easier said than done.

I had forgotten how horrible commercial gym benches are. I tried looping bands around the pad, but this didn't help much either. I was struggling to keep position for 6 reps, so I switched over to just doing more sets of 4. I see plenty of floor pressing and inclining in my future haha. DB rows are pretty much my least favorite exercises...so now that I have access to heavy dumbbells I should probably do them. Just a rough lift. Need to build a big back!

1A. Military Press

3 x 5 @ 125

1B. Band Pullaparts --- 6 x 10

2A. Squat @ 65%

4 x 6 @ 270

2B. DB Lateral Raises --- 4 x 8

3A. DB Roll Backs --- 3 x 8

3B. Band Pallof Press --- 3 x 10 each

3C. Single Leg Squat --- 3 x 5 each

Rather than complexes... I decided to go with death by Prowler. Felt good to go to the brink of death... don't get that feeling often. No need to do that often, but good boost up that pain threshold every now and then. Other than that, happy with the steady, linear military press progress. Just getting the volume in on squat. Continuing to move in the right direction.

1A. Low box Safety Squat Bar Squats + 40 lb chain

--- Moderate Stance

--- Light day

225 x 6 @ RPE 6-7

245 x 6 @ RPE 7-7.5

260 x 6 @ RPE 7.5-8

260 x 6 @ RPE 8

225 x 6 @ RPE...forgot to write it down, relatively light though

1B. McGill Pullups --- 10 singles

2A. Close Grip Incline

155 x 10

3 x 10 @ 160

--- Trained w/ a bench that had a fixed incline that was relatively steep. Also, pretty low to the ground. Overall, a tough (and humbling) bench to use! Due to the incline, I couldn't quite touch my chest comfortably with a close grip.

2B. Lat Pulldowns --- 4  x 15

3A. Side Planks --- 6 holds for 10 seconds each side

3B. DB Hammer Curls (w/ Fat Gripz) --- 3 x 10

3C. Straight Arm Lat Pulldowns --- 3 x 10

Complex:

• Muscle Clean
• Row
• Reverse Lunge
• Push Press
• Zercher Squat
  • Forced to step it up a little bit today. Went heavier since I basically had to, no 10 lb bumpers haha. Did each exercise for 8 reps and the entire series 4 times through. Felt the weight addition for sure!

Trained with my brother at  http://www.midwest-strength.com/gym-listings/kansas/kansas-city-stone-barbell-overland-park/" rel="nofollow - Kansas City Stone & Barbell  for this session. Used the  http://www.roguefitness.com/sb-1-rogue-safety-squat-bar" rel="nofollow - Rogue SSB  for the first time. I'll be honest, I didn't like it all that much. The padding is pretty thin and has a space in it, so if it rolls/moves while your getting set up, you can end up with the steel pressing on your AC joint. As such.... my AC joint is pretty sore today (2 days later). If  you're looking for a Safety Squat Bar, get the EliteFTS one. The quality is significantly higher and price is the same. I did notice that the Rogue bar weighs 70 pounds. I always count specialty bars as 45, because I never know how much they weigh. That boosts my confidence a little haha.

Spent the rest of the time wrapping knees and getting my shoulders and triceps strong! Feeling pretty decent right now.

I keep falling behind with my logs here. Training has been a little more sparse over the past 2 weeks due to a bunch of work type stuff, but I have still been plugging away. Hopefully things will settle down a little and I'll do a better job posting here.