warm-up
GHR Situps - 1x20
Reverse hyper - 1x12
Sumo Deadlift - 135x5
225x3
315x2
405x1 <--- add Hardcore
495x1
525x1
605x miss x 2
495x miss tore something in hamstring
I had Phil do some muscle testing after on my hips and there was nothing there. This was the dumbest workout I've ever had. I needed to go get checked out after the meet and I didn't.
warm-up
CSR - 2x15
various band warm-ups
shoulder traction
DE BP off 3 board - pec tie in sore - 185x3x2, 225x3x4
CSR - 3x10
KB Clean and Press - 3x6-8
warm-up - sled 90x6
GHR Situps - 1x20
Reverse Hyper - 1x12
DE Box Squat - Buffalo Bar 285 + green bands 7x2
Reverse Band Deadlift - 315x1, 405x1, 495x3
45 Hyper - 3x12
GHR Situps - 25 ballx10x3
Recovery work turned into Max Effort when the good ole boys (BDR, G-Rex, Psycho) sucked me into training hard.
various band warm-ups
shoulder traction
CSR - 1x15
CG Floor Press - bar x15
95x10
135x5
185x5
225x5
275x3 <--- add 2 board
315x1
365x1
385x miss
365x1 missed 2nd
went full grip 405x miss
I was cooked.
Rolling Dumbell ext - 3x8
Kettle Bell Clean and Press - 3x6-12
BAG CSR - 3x12
Lying Side Rotator - 2x10
curled Fat Bar like a dumbell and Greg yelled at me - 2x10 ea
At 24 Hour Fagness, Frisco, TX
Elliptical Rider - 15 min
Superset
V-Bar Pulldown - 3x6-10
Pull Thru - 3x12
Calf Raise on Leg Press - 3x12
Body Raise ala Rocky - 3x8
hip/low back stretch
Let me preface this by saying I am totally responsible for the results in my life and accept my bomb as a failure in preparation and taking things for granted.
Friday - 3:45 a.m. Left hotel for LaGuardia, expecting to be at the meet hotel in Detroit by 11:00 a.m. A military truck rolled on one of the bridges, dumping firearms. The ARMY flew in helicopters and drove in trucks to address the situation. Both my "known" routes to the airport were closed. I spent 2 hours going 1.5 miles to turn around at the next exit from where I entered the highway by the hotel. I went back to the hotel and called the airline. I had missed my flight and would miss the next one. Had a quick breakfast and left again. It took me 3 hours to get to the airport. They cancelled my flight but I did manage a seat on the next one because of my status with the airline. We sat on the tarmac in line waiting to take off so long that we ran out of gas and had to return to the gate. Refueled and then the airport was shutdown due to thunderstorms. Finally made it to Detroit after sitting on a plane for over 4 hours. The drive to Flint took me over 2 hours because of rush hour when it should have taken 1. All in all I spent 14.5 hours traveling to the meet on Friday.
SQ - 755x rack too low so I was leaning way forward. Felt completely off balance. Missed on depth...by less than an inch.
760 - Raised rack, hit it.
816x - Started to sit straight down and couldn't recover. Came up but couldn't get through the sticking point.
BP - 540 Easy
562x - No flare. Couldn't lock out.
562x - Too sluggish to really flare under it. Couldn't lock it out.
DL - 606x What the hell?
606x - I know something was terribly wrong because I was in position and it just didn't go. past my knees. Hips were non active.
606x - Switched to conventional but I couldn't even get it started. Ridiculous.
I should have realized during my deadlift warm-ups that something was totally off. Usually I am able to get tight enough that all my lifts up to 405 come of the ground before I even start pulling. This didn't happen with 135.
I had about a 5 minute breakdown where I went out back and shed a few tears. Reflected on how embarrassed I was to let my team down. My wife came out and supported me and I told her I wasn't going to be somebody ruled by a setback. I would rather be happy and embrace the human experience for what it is. I shifted and thanked all my teammates for their support and confirmed to them that I had given all I had. In that moment, I was extremely grateful for what I had created and for the brotherhood and support that embraced me, regardless of my tangible results.
I posted a list of mistakes I made and here it is again.
1) Rack height too low on opener. I had the bar too far down on my back an couldn't break parallel with this setup. I verbally changed it on my second after I set up the first time and made it no problem. It also alleviated the balance problems on my opener.
2) My second was supposed to be 793 and instead of taking that of taking that on a third, I went 816 for a PR. After I committed, I started questioning and could tell by the reactions from my helpers I may have made too big a jump. I tried to change it but it was after the 1 min limit.
3) I pushed my knees out and sat started straight down on my third squat. Tried to get back in position by pushing back but there is now way I'm going to just put 816 in the right grove once I started off incorrectly. Serious mental error.
4) I had my shirt altered a week out from the meet without lifting in it. I thought the sleeves would be too tight to touch with a chest jack so I rode the shirt high and just jacked the tris. Didn't have enought pop to hit 562 on my 2nd and 3rd so that I could get under it. Felt like I was doing a lying front raise. Big Clay was pimping it and I told him I didn't want any in the chest. Dumbass. Who am I to question Clay?
5) Cramped during my benches. Didn't take in enough electrolytes during the squat.
6) Didn't do any muscle activation before my deadlifts. It's apparent now my hips had shut down but I could have activated them or lowered my opener. Pure laziness and I lost 2 WR in the process! Had I pulled another 16 lbs over my opener I would have had the total WR too.
7) Traveled the day before I lifted. I NEVER do this and I will NEVER do this again.
warm-up
GHR - 1x10
GHR Situps - 1x20
Pulldown Abs - 1x12
Reverse Hyper - 1x15
mobility work
DE Box SQ - 145 + all bands x2x4
GHR - 2x12
Pulldown Abs - 2x12
Reverse Hyper - 2x12
warm-up
band pushdowns
dumbell rotators
shoulder traction
BP - barx15
95x6
135x3
185x3
225x3
275x1
315x1
365x1
455x1 <--- add Rage X, 3 board
515x1 <--- add 1 board
545x1 <--- no board
5 Board Press - 435x5, 455x3, 475x3 PR non MM
BAG CSR - 4x6-10
Kettle Bell Bent Over Lateral - 3x10
At 24 Hour Fagness, Frisco, TX
Elliptical - 12 min
Superset
Hammer Strenph High Lat Row - 3x10-12
Standing Calf - 3x10-20
Pulldown Abs - 3x10-15
Hammer Strenph Grip Machine - 5x various reps and holds
warm-up
GHR - 1x12
Reverse Hyper - 1x15
GHR Situps - 1x20
hip mobility
Suspended 14" Cambered Bar GM - bar x5, 135x3, 225x3, 275x3, 315x3, add belt, 365x3, 405x1, 455x1
GHR - light band 3x6 on top setting
Reverse Hyper - 2x12
GHR situps - green band 3x10
At 24 Hour Fagness Express, near DIA, CO
*This is the most pussified gym I've ever been in.
warm-up
Elliptical - 10 min
tri pushdown - 2x20
shoulder traction
seated row - 2x12
DE BP - 185x3x2, 205x3x2, 225x3x2, 275x1, 295x1, 315x1, 345x1
Superset
Lat Pulldown Machine - 4x10
CG BP - 315x5x2, 315x6
Rear Delt Machine - 3x10
At 24 Hour Fagness, Kipling Sport, CO
warm-up
Elliptical - 15 min
DE Box SQ - 275x2x2, 315x2x2, 365x2x2, 405x2x2
SQ - 455x8
DE Deadlift Sumo - 315x1x2, 405x1x3
Sumo Stiff Leg Snatch Grip - 315x6, 365x6x2
Pullthru - Stack x12x3
Pulldown Abs - 3x10
Seated Independent Calf Raise - 4x10-20
warm-up - sled 45x6
dumbell rotator
shoulder traction
4 Board Press w/ doubled light bands
bar x 15
95x10
bar x3 <--- add bands
95x3
135x3
185x3
225x3 <--- add boards
275x3
315x1
335x1 <--- thought this was a record but I was wrong
355x1 PR
315x3 PR
Dumbell Bench Palms In - 100x6x2 + green band behind back, 100x6 * I was done
Arnold Press - 45x12, 55x10
Face Pulls - 2x12
V-Bar Lat Pulldown - 3x10-12
Elliptical - 15 min
Superset
Hammer Strenph* Seated Row - 4x10
Pullthru - 3x12
Superset
Static Barbell Holds - 4x15 sec
Clay's Lats - 3x10
Decline Situps - 115x8x3
Donkey Calf Raise - 4x10-20
*I've been purpose mispelling "strength" for almost two years in case any one is wondering. Angelo Berardinelli had this joke about calling recovery drinks Streph (pronounced strenff) Juice and I thought it was pretty funny.
warm-up
Reverse Hyper - 1x15
shoulder traction
mobility work
SQ - bar x5
135x5
255x3 <--- add Titan Boss briefs
345x3
455x2
545x1 <--- add Inzer Leviathan
595x1
655x1 <--- straps up
725x1 <--- add Inzer Z-wrap loose
755x1 <--- add Inzer Z-warp tight
14" Cambered Bar GM - 225x5, 275x5, 315x5
Reverse Hyper - 10 plates x8x3
Pulldown Abs - 3x10-15
warm-up
band pushdowns
Chuck's lats
shoulder traction
dumbell rotators
DE Floor Press w/ doubled monster minis off 3 board
185x2x3
225x4x3
275x1
255x1
275x1
315x1x2
5 Board Press - 425x3, 455x1 and got smashed, 425x5, 455x5
Superset
BAG CSR - 3x10
Walker Shrug - 3x10
Curls on GHR - 3x10
*My shoulder is still too sore from ART to do any direct shoulder work. I get a good carryover from all the pressing so it's no big deal.
