sat the 29th of august 09
comp at Jedd's
for the first time in a while I didn't feel like I totally screwed every event at a comp. I had been feeling like my training was falling apart and I had what might be my best performance to date. It has made me think about changing some things up training wise. I think I'm spending too long and trying to do too many things. I think I'm going to try to build up to a max on a couple of things and then do some high volume assistance stuff to finish. I really need to cut the time down on the grip work as well. just too many other things going on.

so, I set a new 2hp pinch PR
did a #3 easily but, couldn't hit the next gripper up which was about a 10# jump.
did 3 reps on a 300# axle. I was really happy with this since I've been having all of those back issues.
got a v-bar pr that puts me at either 3rd or 4th on the list depending on what jedds bar weighs.
got the double blob cert.
double 45 hub cert.
did not lift the inch.
I think I had the 3x25 cert and 5x10 cert already but, I got those again.

and, I had a hell of a lot of fun.

about 3 weeks till GGC to polish up some of my event lifts and maybe get a little bit stronger.

aug 24 09
poor grip session. hit grippers and called it a night. exhausted

aug 25th 09
forgot gym bag so had to come home. did suited deadlifts in basement up to 275. first time in a suit in a year. hips felt very good. I think I can pull more comfortably in sumo since all the yoga.
1/2 hour flexibility yoga.

aug 26th
skipped grip. tired.

so, my lack of sleep has really made a trainwreck of things this week. thank god it was supposed to be a deload anyway. thursday night I really need to hit some foam roller/stick work.

august 23 09

kettlebell conditioning

double kb clean and mpress 6
renegade row 6
TGU 3 each arm
one arm front squat 8 each side
one arm swing 15 each side

used 30/40/30 bells. took just over 20 minutes.

friday night august 21 09

push jerk 5x5 185. these felt solid, my jerk is coming back to me.
close grip bench 5x3 225. if I had a spotter I would have gone heavier.
seated lower back 3x15 80#. really feltthese the next day
pull ups 5x6 got all 30 in
some obliques work

saturday 22 09 august

3x1 mms coc#3
weaver to rear 5x1 5# plus pin
DU 7"x1/4" round
6"x1/4" round
7"x1/4" hex
DO 7x1/4 hex
7"x1/4" square
6"x1/4" square
bastard bar. in about 2 minutes. so, I'm now back to the high point of my bending career. I plan to stick with it and start cutting these down over the next couple of weeks.

drop passes with 40# block. 3 sets to fail.

tuesday was supposed to be deadlift day. but, since my car died and we need to get a new one pronto I spent the night cleaning the old car and researching online. the plan is to test drive and buy this thursday/friday. so, I should be back at it friday night. the week of the 24th was supposed to start a deload week but, after last night I'll still hit it the 25th. then take the 27th easy and drive up to Jedds for some monster work on the 29th.

if it all gos according to plan.

monday august 17 09

cheat closes+overcrush on extended handle RB300.

45# block plus 5# 5x1. did +10# on 2 in the middle that were half way up. they did not count towards the total.
50# 5x1. couldn't get the 55 to lock out

2hp 5x1 170#

front levers 5x5 6.25#. will be the last planned workout at this weight. of course, I will forget to move it up.

rear weaver 5x1 6.25#+horseshoe. 7.25# right hand. this is a real comp lift, hand and arm away from body.

club rotations 3x5 5#.

did a diamond pl to 180 degrees and a st croix ultra lite 0 to a heart. tried a bastard bar but, only wobbled it. still need to work on the DO.

whole workout was done paul knight style.

saturdays grip was a wash. very frustrating pinch work.

Sunday was a new conditioning routine that turned out to be more of a warmup than anything. disapointment. after that we did do a full hour of rather intense yoga that made up for it. need to hit some shorter yoga sessions through the week.