Monday 02/02
Took it easy today. Worked some grip and forearm/wrist.
Rolling Thunder
2" VBar
Simple wrist curls
Took it very easy today. Just kind of an active rest day.

Tue 02/03
Back day...nothing worth mentioning for the most part. This is one of George's favorite days so I humor him.

The one thing I did do well at was Snatches. Did them at the end of the workout after some shrugs. Still managed to snatch 155*2. My form isn't the greatest of course, but I'm getting better and better at ducking under them to catch the weight. With a little practice I think that's going to be a huge boost for my OH numbers.

Today
Deadlift
Worked up to 405 * 8, no straps.
I was pretty slow on these, alot slower than I would like, but I could have done more. I was pretty happy that my grip stayed pretty tight through the whole set. 405 isn't enough though. I want to beat 475 * 6 by CSM in April and I'm having my doubts. We'll see.

Rack Pulls
Again, from 21" give or take. Brought my straps this time.
405 * 3
495 * 2
585 * 1
605 * 1
625 * 0 but I was so close.

Squats
To the front first.
275 * 2
Unracked 315, but my shoulders arent ready for it yet.
Flipped the weight to my back...
315 * 2
365 * 2
Narrow stance, ass to the floor. I was leaning way over on the 365, but I was also pretty tired.

Finished with some simple calf raises.

Since it's going to be warm tomorrow, I think I'm going to whip out my log! Seriously, some log pressing in the rack may be in order. I don't know if my back will be able to handle any cleans by tomorrow.

I've been getting lazy about this, like usual. I'm caught up on a lot of stuff now so I should be able to get on here to start posting again.

The last week were just typical workouts, nothing to write home about.
Some of the highlights:

Pulled 565 from 17". Wanted to break 600 in March...I may still do it. It takes a little getting used to pulling from the knees, and maybe the inch deficit will translate to a few more pounds.

Tried the log from my rack on Tue. ONly managed to press 215 for a single. I felt to cramped in the rack and I think that was slowing me down. That and not touching the log in 6 months. Long way to go for CSM.

Yoke on Wed was good. Did 600 for 50' without much trouble. No calf pain, no groin issues. I'll be back over 700 in no time.

Snatched 175 yesterday...and almost dislocated my arm. Caught it fully extended but didn't have good control of it and I almost lost it behind me.

Today I'm working on some overhead/triceps and then finish with some grip stuff.

1 arm seated DB
80 * 5
85 * 5
90 * 2

Pull Aparts

Close Grip
worked up to 255 * 2

Dips
worked up to BW+55 * 5
Could have done more pretty easily

Front Hold
Pair of 25s * 25 secs
Was never good at this
Did some raises, palms in, to supplement a bit

Rolling Thunder
120 * 15secs each hand
130 - cracked it off the ground with left, another 10 with right
140 - no way with left, cracked it off the ground with right
Balance between hands is getting better. I think the 130 for 10 secs is a PR with my right hand. When I bought the RT a couple years ago I used to complain about Becca Swanson holding the womens record at 165 (at the time) and I could hardly do 125.

Ab wheel
Squeezed out 50 reps: 20, 15, 15...really only because my arms were tired from supporting myself like that after the workout. Otherwise I was going for 60 at least. I remember when I couldn't do a single complete rep.

Awesome workout. Wife and baby were busy, George hasn't worked out all week. I got to do what I want at my own pace with no place to be.

George is out, so its back to some more normal workouts for me.

Snatches and Cleans
Did them as a warmup for the day
Snatch:
95 * 5
135 * 2
155 * 2
165 * 1
Cleans:
185 * 2
205 * 2
225 * 1

Squat
Went for a wide stance and didnt have any groin discomfort for the first time in months.
225 * 5
275 * 5
Went for box squats from here...relatively high box, maybe 18".
315 * 3
365 * 3
405 * 1
I really struggled with that one which was really disappointing. I've done 495 here before.

Did some light SLDL and calf workout afterward.

Rolling Thunder
90 * 15 secs each hand
115 * 5 secs each hand
125 * 5 secs each hand...left was really struggling
135 - broke it off the ground with left, lockout with right
145 - didn't budge with left, almost had lockout with right

2" Vbar
Just went for lockouts on all these
90 - both hands
115 - barely left, easy with right
125 - left was no good, right was still ok
135 - don't think I locked it out...honestly can't remember

Finished with some misc ab stuff and stretching.

George threw in the towel?

Nice job with the training.

Tony

He claims to have hurt his back the last time we deadlifted.
I give him credit for trying, but he had no intensity. He wouldn't have made the IL show this year.

Yesterday:

Close Grip
Worked up to 275 * 2
From there went to a wider grip...managed 225 * 5...I'm a pussy

Pull aparts

Pec deck + Stability ball
To simulater holding onto a stone. I never feel like I can grab a stone very well. As an experiment I held the ball at chest level and closed my arms around it for 20 secs or so. Worked up to the stack, 280 or 290 or something.

Overhead + minis
The minis were really tight because of the way I had to attach them on the rack.
135 * 5
165 * 3
185 * 0 I really struggled to get this but couldn't get under it fast enough and certainly couldn't just press it up.
Lost the minis and did:
185 * 2
225 * 1
Almost killed myself on the last one.

1 arm DB curl
up to 70 *5
75 * 3

I thought I did more yesterday but I'm not very sore today so that was probably it.

Keith,

My wife is going out with her friends for dinner. Sorry I didn't let you know sooner. I was out of town all week until late last night.

You are welcome to stop by and pick one of them up.

Chris

I've been sick all week with a bad cold. No fever so that's promising but it's still knocking me on my ass. Down about 8 lbs. Couldn't take it anymore and haf to go train.

Deadlifts
Would not have been able to stand any considerable volume.
135 * 3
225 * 3
315 * 1
405 * 1
495 * 1 No straps PR.
Moved to the rack for pulls from about 20-21".
495 * 1
585 * 1
635 * 1
TOre that one off the pin like it was nothing but tweaked my back on the way up. Nothing serious I don't think. I'm sure I'll be fine in a day or two. Was a little pissed that I couldn't try to go heavier. Could have probably done 675.

Since my back was sore now I left and drove to Chris' house to get the 2" DB handle to practice with.

Thanks again Chris.

Cold was STILL kicking my ass all this week. I tried some training yesterday with no luck. Today I just pushed through it. I'm just about over it, just can't get past the cough. Hard to do a set of anything when you're ready to cough up a lung.

Yesterday:
Worked with the 2: DB some more. I'm going to revise my prediction and say that I'll get in the vicinity of 8, if my conditioning can hold out. I could only do a couple at a time before I started coughing yesterday which made a good set impossible. I'm getting better at handling that beast though so I shouldn't look too bad next week.

Today:
Log Press
So I need a little work, it's been a few months. Again no real volume so I can breathe like a normal person.
75 * 10
125 * 5
175 * 5
195 * 1
205 * 1
215 * 1
225 * 1
Only caught the last few sets right at the top of my head so I need to work on my leg drive a whole lot. Still managed to press them though so feelin pretty good after not touching the log really in months.

Front raises s/s with holds
Did some slow reps with 25lbs and then held a 35lb plate for 15secs at a time.
During those rests a did some pull aparts just to torture my shoulder area.

Farmers holds
few sets of 220 * 30secs
right to 310 * 20 secs
I was really psyched on that one. Still had my Oly shoes on from the log and couldn't pick the 310. Took them off and not only did I pick but held onto it for 20 secs without any real issue. The only problem is lack of conditioning on my hands. I don't want to tear them open when I have a contest next week. Grip is feeling better FINALLY.

And can't forget my ever-loving ab wheel. Haven't done them yet. Going for 4 sets of 25.

I'm going to silently comment on the predictions that the rest of the board is making on the March thread. I think some of those are way off, but rather than start a flame war, I'm going to post my opinions here since not everybody comes in here.

Dwyer will do well in the 200s. I think he has an advantage with a set of the 2"DB handles at home. Providing he doesn't completely blow the keg lift event, he'll take 1st. But with 9 competitors in the weight class, a bad event is a lot of points to make up for.

In the 231s, Albrecht and Plale are both strong, but with 8 or 9 competitors, they also need to be consistently high. Average placings in an event or 2 can really set someone back. I think that first event is going to be alot harder than people think. And there are also a few new names that nobody knows. One or 2 good events for one of those guys can change alot.

I think the rest of the board is giving Pawel way too much credit. He did very well all last year, consistently placing high...until December. At the Hercules I think I could have beat him. In May he pulled something like 650, in December he pulled 525 for a double. That's too much of a difference to go unnoticed. I don't have any idea what the problem was. Injury, off cycle, who knows. But I won't way it was a bad day. 15%+, over 100lbs? I'll be suprised if he's back to his old form this weekend.

As for myself...
* 6-8 on the DB. I should be able to get that with my right hand, if there's time left I think I can squeeze one out with my left.
* 625+ on the 18" pull. Did 585 at Lance's so I need to beat that. Hard to really say since I don't have a good 18" setup, but considering how fast I pulled 635 from 20" last workout, I think I can do it. My biggest problem will be guessing my attempts.
* 30secs on the front hold. Dislike this event. Don't really care how I do.
* Just want to finish the farmers walk. Any respectable time and I'll be happy.
* did 1 keg lift with a splint on my arm at ILSM last year. dislike this event more than I dislike the front hold. I'm still going to try, but don't really care how well I do on this one either.

So why compete if I'm not always shooting for the top?
* I enjoy it. Even if I don't do well, I enjoy the atmosphere, the inspiration, I've never trained harder or more consistently since i started competing. Not going to stop now.
* If I complete all the time, I won't be on top all the time. I'm realistically not that strong. I don't have the recovery ability nor the disciplne to eat that well. Family, work, injuries...at 36 it's not that easy. But I'm not about to slow down.
* With that said, I train better in the summer so that's when I shoot for the top on a contest. Play into my strengths, step it up for a few months. Tried to win in May '07 but took 2nd to Craig. Instead went for July and won. This contest I haven't trained well for, nor are they good events for me, so I'm not expecting to do well. Havent decided which one, but I'll pull out a win in one of the shows between May and Sept. Or maybe all of them.


I really need to work on my deadlift and my power. 475*3 isn't going to cut it nor is a 225 power clean.

Good luck to everyone on Saturday.

Good luck tomorrow Keith. It will be good to see you again

Craig

Another good time as always, Thanks Tony.

2"DB - did 7, only got credit initially for 6. (I'm starting to take it personally, Nick.) Lucky for me, Dave B taped that event for me. I went to Tony, showed the tape to Nick, and he corrected his mistake. I think Anna still gave me 6 on the score sheet, but corrected my points for the event. I think I ended up in 3rd after the correction.

18" DL - only pulled 570 on my first attempt, couldn't budge 610 on my second. I really thought I was going to be able to do that so I was pretty disappointed but that's the way it goes. I took 5th or 6th there.

Front Hold - One of my least favorite events, but hit a PR with 40+ secs. Didn't set any records or anything and only got 5th or 6th again, but I was still happy.

Farmers - Just wanted to finish and I did. 44secs give or take. Had one drop, but that was becasue I was too unstable, which I knew I would be. Even stopped for a few seconds until I got myself back together in the middle of the run. Overall my grip held up through the whole thing. My problem was lack of conditioning and stability. I'm still more than happy with it.

Keg lift - this IS my least favorite event. Got 2 I think. I ended up doing 6 with the 150lb keg showing people my technique. With that and the rest of the day my back was too tired to get the keg to my shoulder any more. I think only 7 of us tried that event. Maybe got 5th again? Don't really know.

Overall, I was a solid 5th place. Top four guys were close in points...John Albrecht was 4th with 28 or so. I ended up with 22 I think. Sixth place only had 14 or something. No complaints. I didn't train that hard for this show so I'll take 5th for sure.

On to CSM. If I can do a respectable number on the Log C&P, I may actually do well at this show. I've gotten good at the truck pull, tire is coming along, I should be able to hold my own on the farmers hold, and I've completely turned my keg and sled around since my first show in Manteno in '06. I'll need at least 7 for a decent showing and right now I could probably do 2.

Hmm...have some work to do.

Good job today Keith. I didn't know all your numbers, but it looks like you had a solid day. 231 was a tough group. I'm with you on the keg!

Yesterday:
Deadlift
135 * 8
225 * 5
315 * 3
405 * 3
455 * 3 * 3 sets
I really struggled with those which was disappointing. I wanted to pull 475 * 7 at CSM but I don't think that's going to happen because it's not an event at CSM this year. Hehe I keep forgetting. It's an event later on in the year naturally so can't slack on it.

Squat
This was the first full squat, wide stance, complete grip set I was able to do in close to a year.
135 * 5
225 * 5
315 * 5
365 * 2
I was kinda wiped by now.

Today
Log C&P
75 * 12 (Viper)
125 * 10 (Viper)
175 * 1 (Changed my mind on the weight)
185 * 5 in a minute
Wasn't my strength that died, it was my conditioning. I had 3 in 22secs, and could only manage another 2 in the rest of the time. Wasn't very stable and couldn't breathe after while with the log on my chest. 4 weeks to get in better shape.

Jump Rope * 10 minutes

Quick workout, not a lot of time.