BAMF Training, A Big Fish in a Small Pond [Archive]

Craig Pfisterer

01-24-2006, 06:58 PM

Jan 24, 2006

Conqueror's Complex: 1/1x87.5
Partial Deadlifts – Pin 7 (25”) – 240,330,420,510x1,600x4x0
Full Rack Squats – 260x7x1 (60 sec rest b/w sets)
Full Power Clean and Presses - 180x7x1 (60 sec rest b/w sets)
Advanced Tuck Front Lever - 6x10 seconds(45-90 sec rest b/w sets)

My head was just out of it today, I'm just so occupied with freaking manual SLR cameras that keep freaking breaking every time I touch them. Moving on, I had quite a bit of trouble with the warm up complex. I caught myself daydreaming during my rest breaks. I figured out the heights for various lifts when I do them in the power rack for future use. I figured out a better way to cycle the partials so I don't get to a plateau or 'heavy' version before a max effort week. Say the first week I do the selected partial range working up to a set with 94% 1rm, the next week go for a pr at roughly 103% 1rm, going down to 85% 1rm the week before I try for new maxes in the full range.

Aaron McDonald

01-24-2006, 08:46 PM

I tried out plate wrist curls but the 25lbs was too tough were as the 10lbs was too easy.

try using two 10's at once or 10+5+5 or 10+5+2.5 or 10+5 for the plate wrist curls until you can get to the 25. just use diff combos of plates to work up to the next plate

Craig Pfisterer

01-25-2006, 01:47 PM

try using two 10's at once or 10+5+5 or 10+5+2.5 or 10+5 for the plate wrist curls until you can get to the 25. just use diff combos of plates to work up to the next plate

Thanks, that is one option I was looking into, but I'm worried that the weight isn't the problem, but leverage is. I'll check that out soon enough though.

Aaron McDonald

01-25-2006, 01:52 PM

Thanks, that is one option I was looking into, but I'm worried that the weight isn't the problem, but leverage is. I'll check that out soon enough though.

by using diff combinations it will make it easier with weight and leverage.

because the plates are smaller.

10+10 would be harder than 10+5+5 although it is the same weight.

Craig Pfisterer

01-25-2006, 06:12 PM

Jan 25, 2006

Conqueror's Complex: 1/1x90
Full Deadlifts – 415x7x1 (60 sec rest b/w sets)
Full Rack Squats – 260x7x1 (60 sec rest b/w sets)
Full Power Clean and Presses - 180x7x1 (60 sec rest b/w sets)
Tuck Planche - 8x8 seconds(45-90 sec rest b/w sets)

I had a big enough break today to get a work out in between classes today and it went well.

Craig Pfisterer

01-26-2006, 06:18 PM

Jan 26, 2006

Conqueror's Complex: 1/1x92.5
Partial Deadlifts – Pin 34 (79”) – 75x5,115,155,195x1,235,230x0
Full Deadlifts – 415x7x1 (60 sec rest b/w sets)
Full Rack Squats – 260x7x1 (60 sec rest b/w sets)
Advanced Tuck Front Lever - 6x10 seconds(45-90 sec rest b/w sets)

Didn't feel too good today, I'm going to have to decrease the intensity.

Craig Pfisterer

01-28-2006, 12:00 PM

Jan 27, 2006

Tuck Planche - 8x8 seconds(45-90 sec rest b/w sets)
Plate Wrist Curls - 2x10'sx2x5

I took the day off to recuperate.

Jan 28, 2006

ATG Dead Squats - 115x5,155,205,245,295x1,335x2x0,325x0
Power Clean and Presses - 135,175x1,215x0
Advanced Tuck Front Lever - 6x10 seconds(45-90 sec rest b/w sets)
Full Deadlifts – 350x10x3 (90 sec rest b/w sets) in 14.09.70
Plate Muscle Out - 45's for 2.5 seconds hold
Towel One Arm Hammer Curls - 25x3/3,50x2/2,70x1/1,50x12/12

Started out ok but I'm just being too ambitious and overzealous with my lifting. I'm going for fewer intense workouts like 4 a week, deads Sat, pc+p Tues, squats Thursday, and weight tossing on Sun. The other workouts will not be tough, just something to relax me.

Craig Pfisterer

01-30-2006, 12:49 PM

Jan 29, 2006

H2H tossing of 47lb weight- 125/125 in 8.10.00

Didn't do too much today.

Jan 30, 2006

Partial Back Squats – Pin 25 (61”) – 740x2,855,950x1PR
ATG Dead Squats - 135x5,185x4,225x2,275,320PR,325PR,330x0
Front Squats - 185x3x8
Partial Back Squats – Pin 25 (61”) – 405x34
Tuck Planche - 8x8 seconds(45-90 sec rest b/w sets)

I don't get it. I make PR on two lifts and did front squats with a weight that I couldn't for high reps a year ago. I'm still figuring out some stuff for my workouts, but I like what I see so far.

Craig Pfisterer

01-31-2006, 01:50 PM

Jan 31, 2006

Snatches - 45x2,65,95x1
Power Clean and Presses – 115x5,135x3,155,185,205x1,225x0
Overhead Press Starts - 225,275,315x1
Overhead Partial Presses - Pin 37 (85”) – 225x1,275x0,255x1PR
Power Curl and Presses – 155x8
Crucifix Holds - 35's for 13,13 seconds
Advanced Tuck Front Lever - 6x10 seconds(45 sec rest b/w sets)

A good day, even though I tweeked my neck a little with the curl grip pressing. So I'm going to need to spend some more time polishing this routine down and do some more research.

Craig Pfisterer

02-01-2006, 07:15 PM

Feb 1, 2006

Tuck Planche - 8x8 seconds(45 sec rest b/w sets)
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 3 times no rest

Just my off day.

Craig Pfisterer

02-02-2006, 11:45 AM

Feb 02, 2006

Deadlifts – 245x5,335x2,425,515x1 PR!!!
Partial Deadlifts - Pin 11 (33”) – 520,610x1,700x2x0
Snatch Grip Deadlifts – 245x10x3 (90 sec rest b/w sets) in 14.13.53
Advanced Tuck Front Lever - 6x10 seconds(45 sec rest b/w sets)

Great day! Crushed my deadlift with a 15lbs PR! I could have been struck deaf, blind, and dumb and I won't care. Probably because of the dumb part. In other words, if my deadlift is strong, I'm happy. The only trouble was the lock out that took about 3 seconds, but a clean lift nonetheless. As far as the partials, "the spirit is willing, but the body is spongey and bruised." Grip is my problem with these 4" lockouts. I really like this program. Peace out!

Craig Pfisterer

02-03-2006, 12:43 PM

Feb 03, 2006

Bottom's Up CGBPs – 95x5,135x4,185x2,225,275x1PR,315x2x0
Partial CGBPs - Pin 16 (43”) – 315,405,455x1,500x0
Ballistic Pullups - bw+5x9x2 (45 sec rest b/w sets)
Tuck Planche - 8x8 seconds(45-90 sec rest b/w sets)
Towel Grip Barbell Hammer Curls - 115x3,135x1,155x0

I almost got 315, I mean it was so close that I tried again, but time wasn't as close. I will get it next week. For some strange reason, the 405 felt heavier than the 455 for partials. I fought 500 for a good 10 seconds, but it didn't budge.TGBGC's look to be a good lift for me to work my arms and crushing grip. I just looped two small towels around a barbell and hammer curl it. I'm still tinkering with what lifts I'll work on tomorrow and whether I should rotate maxes every month.

Craig Pfisterer

02-04-2006, 12:44 PM

Feb 04, 2006

Power Cleans – 135x5,185x3,225x1,275x2x0,250,260x1,275x0,275x1PR
Curl Grip Pendlay Rows - 135x5,175x3,205,230x1,255x0
T-Bar Plate Lifts - 140,230,320x1
One Arm Revolving 2.5" Dumbbell Snatches – 53.5x8x3/3 (90 sec rest b/w sets) in 12.03.78
Advanced Tuck Front Lever - 6x10 seconds(45 sec rest b/w sets)

Power Cleans were quite a rush today. I've only done them for a max test thrice in my life. 1st time in 9th grade with 180lbs, 2nd time last semester with 225lbs, and today with 275lbs. The warmups were really easy so I was surprised at how bad my first two attempts were. A group of people were touring campus today so the gym was jammed packed at this time. I figured I could maybe get 250. That was easy, so I tried 260. A little harder but easy. So I tried 275lbs again, no good. So I started cussing at the bar, took off my headset and slapped my face hard both sides, stomped on the ground and took that SOB for the ride of its life. I know my technique is bad, but I'm a better stiff-legged puller, I think it's called Russian style or something, so I really don't dip at all to catch the bar. Next was my version of bent over rows. I do them super strict from the floor, close stance, and underhaned curl grip. Don't know why, but this is the most comfortable position for me. The trouble is always at the top of movement, stalling a few inches from my stomach. I tried to mimic stone lifting with plates and a t-bar but it's just not the same and the thing cannot hold and more plates to make it difficult.

Craig Pfisterer

02-05-2006, 12:47 PM

Feb 05, 2006

H2H tossing of +47lb weight- 125/125 in 8.50.57

And here I thought I was doing a record setting pace. My dad did add more duct tape to reinforce it last week, but I didn't think that the added weight would be so drastic.

Craig Pfisterer

02-06-2006, 11:10 AM

Feb 06, 2006

Partial Back Squats – Pin 25 (61”) – 675,765,855,945,1035x1PR
ATG Dead Squats - 225x3,250x2,275,300,335x1PR
Dead Front Squats - 200x10x3(90 sec rest b/w sets) in 14.12.84
Tuck Planche - 8x8 seconds(45 sec rest b/w sets)

I was actually very worried about the partial back squats. I didn't know if the bar was going to hold it! The first two sets went up like nothing, the next two were pretty tough. Last set, well there wasn't anymore 45lbs plates or room for other plate combinations so I loaded a 90lbs dumbbell in my rucksack and strapped it to my back. Needless to say, I got the lift. Had some trouble stabilizing at the completion, but I got it. My new goal is adding 2" and doing it again. Next was atg dead squats which lead to another 10lbs PR on the lift. A pretty damn good day!

Craig Pfisterer

02-07-2006, 11:26 AM

Feb 07, 2006

Power Clean and Presses – 145x3,165x2,185,205x1,215x0
Overhead Press Starts - 215,245,275x1
Overhead Partial Presses - Pin 37 (85”) – 205,225,245x1,275x0,265x1PR
Push Presses - 175x8x3(90 sec rest b/w sets) in 10.47.42
Advanced Tuck Front Lever - 6x10 seconds(45 sec rest b/w sets)

My body felt a little out of whack from the strain of the partial squats, so cleaning the bar looked ugly. I need to keep my ambitions in check and work toward just a 5lbs PR instead of the cool looking 225lbs strict press. I lowered the press starts to correlate with my strict style pressing so they went better, pressing until the bar at least reached nose level. I made a long and harder partial press with 265lbs, heck my face was beet red the last few seconds. I plan on getting at least 275lbs before lowering the weight and height. One of the problems with being so tall is that power racks don't have pins up that high. So it isn't a normal lock out, it's about a 12" movement. Perhaps I should do seated partials? Push presses went better than I thought they would. Only did 8 sets because I don't need my shoulders overworked.

Craig Pfisterer

02-08-2006, 07:43 PM

Tuck Planche - 8x8 seconds(45-90 sec rest b/w sets)
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 3 times no rest

Rest day.

Craig Pfisterer

02-09-2006, 11:14 AM

Feb 09, 2006

Deadlifts – 175x5,265x3,355x2,445x1,535,525x0
Partial Deadlifts - Pin 11 (33”) – 520,610x1,680x2x0
4" Platform Snatch Grip Deadlifts – 245x20x1 (45 sec rest b/w sets) in 13.21.89
Advanced Tuck Front Lever - 6x10 seconds(45 sec rest b/w sets)

Today was pretty sucky. I'll need to back off on maxing deads, maybe do a 5,4,3,2,1 workout with 90% as my max single and increase it by5 or 10lbs each week. Hope tomorrow is better.

Craig Pfisterer

02-10-2006, 06:56 PM

Feb 10, 2006

Bottom's Up CGBPs – 185x3,215x2,255,285x1PR,315x0
Partial CGBPs - Pin 16 (43”) – 315,405,500,525,545x1
EZ Curl Bar Tricep Extensions - 70x8,80x8,100x8
Towel Grip Barbell Hammer Curls - 100x10

I trained at the Y's gym so the benching setup wasn't very good. 315 felt a whole lot heavier, but I need get off my chest about a 1/3 of the way. Partials really surprised me, I was really feeling it in my forearm bones. I did some other stuff but I can't believe I forgot to do Tuck Planches. I'll make up for it tomorrow.

Craig Pfisterer

02-11-2006, 02:36 PM

Feb 11, 2006

Power Cleans – 135x5,185x3,225x1,255x2x0,255x1,285x0
Hang Power Cleans - 225x3
Advanced Tuck Front Lever - 6x10 seconds(45 sec rest b/w sets)
Tuck Planche - 8x8 seconds(45 sec rest b/w sets)
Overhead Presses - 45x10, 95x8

Not a very good day. Really slow moving. Taking a day off tomorrow.

Craig Pfisterer

02-13-2006, 05:24 PM

Feb 13, 2006

Partial Squats – Pin 24 (59”) – 495,585,675,765,855x1
ATG Dead Squats – 120x3,155x3,190x3,235x1,275x1,310x2x0
Front Squats – 210x10x3 (90 sec rest b/w sets) in 14.11.76
Jump Squats – 70x5x5 (240 sec rest b/w sets)
Tuck Planche – 8x8 seconds (45 sec rest b/w sets)

Fairly decent day. I felt I could've done +1000lbs with 10" range partial squat but I need to take it easy, and people get pissy when there aren't any 45lbs plates. Dead squats felt fine until 310 which sucked. I incorporated jump squats to supplement power cleans but the recommended rest just takes forever. I actually started climbing on the Paramount cable system like they were monkey bars for a bit. I stopped when I realised that I might be looking like a cocky son of a bitch. I just did my tuck planches in between sets after that. I think I'm going to rotate my squats between dead squats, regular squats, and box squats, testing my front squats when 10x3 gets too tough.

Craig Pfisterer

02-14-2006, 11:18 AM

Feb 14, 2006

Power Clean and Strict Presses – 45x10,95x8,135x5,185x3
Push Presses - 115x10,155x8,205x4,225x1
24" ROM Seated Overhead Pin Presses - Pin 18 (47”) – 135x5 quick singles
18" ROM Seated Overhead Pin Presses - Pin 21 (53”) – 155,165x5 quick singles
12" ROM Seated Overhead Pin Presses - Pin 24 (59”) – 205x5,215x0 quick singles
Advanced Tuck Front Lever - 6x10 seconds(45 sec rest b/w sets)

I gave a routine from P&B boards to help with pressing big weight overhead. Boy was this tough. PC+SP went fairly easy except the last set, but it wasn't a max, maybe 1 rep shy of failure. Yes, I've gone to the darkside working on push pressing as a main lift. I went a little too heavy on the PP as I only got 4 with 205 and I'd planned on a triple with 245, so I need to lower my weight and jumps. I'll try for 225x3 next time. Partial pin presses were tough son of a bitches, none of these came easy. Relatively speaking, the first set was the easiest. By quick singles I mean pressing the weight, lower back down, release tension for a second and explode back up. I'll tell you that they are awesome!

My program has become rather complex at the moment, as I'm trying different at the same time. I'm not going to do my weight tossing for a bit so I have a true rest day and because power cleaning keep my arms used to the ballistic type training. I do tuck planches and advanced tuck front levers on alternating days.

Monday
Squats- ATG Dead, Box, Zercher, or Regular max or something similar
Partial Squats - 3x1 progressive distance, 2" when goal met
Front Squats - 10x3 with 90sec rest for time. I'm basing this on fatigue as the rest between sets stays the same so as the weight gets heavier, the longer it takes to do a set. When it gets to be too tough I'll check for a max and start over at 75% and repeat.
Jump Squats - 5x5 with 25% of max power clean

Tuesday
Power Clean and Strict Presses – 10,8,5,3
Push Presses - 10,8,5,3
24" ROM Seated Overhead Pin Presses - Pin 18 (47”) – 5 quick singles
18" ROM Seated Overhead Pin Presses - Pin 21 (53”) – 2x5 quick singles
12" ROM Seated Overhead Pin Presses - Pin 24 (59”) – 2x5 quick singles

Wednesday
Core work

Thursday
Coan/Philipi Deadlift cycle program 11wks

Friday
Close Grip Bench - JVA 4 steps forward, 3 back cycling 9wks
Partial Close Grip Bench - 3x1 progressive distance, 2" when goal met
Towel Grip Barbell Hammer Curls - 1x10

Saturday
Power Cleans - 5,4,3,2,1 reverse progressive distance program 8wks
Snatches - 35%,45%,55%x3,70%,80%,90%,100%x1,100%-40x2x3,100%-25x2x2

I apologize for the long post.

Craig Pfisterer

02-15-2006, 06:31 PM

Feb 15, 2006

Tuck Planche - 8x8 seconds(45 sec rest b/w sets)
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 3 times no rest
25 Situps
25 Reverse Crunches

Just my off day.

Craig Pfisterer

02-16-2006, 11:37 AM

Feb 16, 2006

Deadlifts – 225x3,315x2,365x1,415x2
Speed Deadlifts – 335x8x3 (90 sec rest b/w sets)
Circuit 3x
Stiff-leg Deadlifts – 250x8 (rest 90 sec)
Bent-over Rows – 160x8 reps (rest 90 sec)
Weighted Chin-ups – bw+10x8 reps,bw+10x6/bwx2,bwx5,2,1 (rest 90 sec)
Arched-back Good Mornings – 140x8 reps (rest 120 sec)
Advanced Tuck Front Lever - 6x10 seconds(45 sec rest b/w sets)

Hell this was tough! I mean the deadlifting was easy peasy but the accessory work literally kicked my ass, lodging my rectum in my windpipe. I'm going to lower the weights on some, keep some the same, and increase the rest a little. I just layed down on the floor, knees in my chest, arms spread out and throbbing. I might need to make it as 4 heavy lifting days depending on how sore/messed up I am tomorrow. If I'm too out of it, I'll wait til Saturday to do cgbp with power cleans and snatches, and do a set of biceps work on Tuesday after ohp.

I've finally come to grips with my posterior chain inadaqcy and resolve to rectify this (what's with me and butt jokes?) by doing power stance squats to slightly below parallel, bottoms up power stance squats from slightly below parallel, and box squats to slightly below parallel. I figure that heavy quarter squats and 10x3 front squats will keep my regular ie narrow stance olympic bottom's up squat without bounce strong maybe stronger.

Craig Pfisterer

02-17-2006, 01:38 PM

Feb 17, 2006

Bottom's Up CGBPs – 135x10,190x5,210x3x4,230x4x4
Partial CGBPs - Pin 15 (41”) – 315x1,365x2x0,365,405x1
Towel Grip Barbell Hammer Curls - 105x10
Tuck Planche - 8x8 seconds(45 sec rest b/w sets)

I messed up my math for the cgbp as I thought I had 230 on the bar and that pissed me off because I all ready had done 3 sets of 4 and I was only supposed to do 4 sets of 4 with 230, so I just did the 230x4x4 after the 210x3x4. Other than that, it went well.

Craig Pfisterer

02-18-2006, 11:22 AM

Feb 18, 2006

Partial Power Cleans - Pin 3 (17”) – 180x5,195x4,220x3,235x2,260x0
Snatches – 45,60,75x3,95,110 PR,125 PR, 140x1 PR, 100x2x3, 115x2x2
Partial Power Cleans - Pin 3 (17”) – 260x1 PR (fuck yeah!)
Advanced Tuck Front Lever - 6x10 seconds(45 sec rest b/w sets)

Snatches felt really good (god that sounds dirty) and I think it would help my partial power cleans more if I did snatches first to help me be more explosive and more warmed up. It always feels good to get a lift after failing at it miserably. It seems I need to concentrate more and stop being such pansy with heavy power cleans.

Craig Pfisterer

02-20-2006, 11:23 AM

Feb 20, 2006

Parallel Box Squats - 45x2,95,135,185,225x1,275x0,245,265,285,305,315x1, 365,350x0,335x1
Partial Squats - Pin 24 (59") - 765,855,945 PR,1035x1 PR
Front Squats - 225x10x3 (90 sec rest b/w sets) in 14.13.45
Jump Squats - 70x5x5 (240 sec rest b/w sets)
Tuck Planche - 8x8 seconds (45 sec rest b/w sets)

Pretty much the same workout as last week, but with PR's. I did a lot of singles to check my max in the box squat and It was really weird. I got better as I went on, tieing my PR in Olympic dead squats. Next was partial squats which I crushed once again with a 180lbs PR, it's a big increase but like I said last week, I might have been able to do it then. I'll be increasing the range of motion for next week to make it a foot of motion. Absolutely crushed front squats, and they might actually be on par with my Olympic dead squat, and it doesn't strain my lower back as much. I did jump squats with tuck planches in between sets again.

Craig Pfisterer

02-21-2006, 10:56 AM

Feb 21, 2006

Power Clean and Strict Presses – 45x10,95x8,135x5,190x3 PR
Push Presses - 135x8,185x5,225x3 PR
24" ROM Seated Overhead Pin Presses - Pin 18 (47”) – 145x5 quick singles PR
18" ROM Seated Overhead Pin Presses - Pin 21 (53”) – 165,185x5 quick singles PR
12" ROM Seated Overhead Pin Presses - Pin 24 (59”) – 205x5,245x0,225x4 quick singles PR (so damn close with 225)
Advanced Tuck Front Lever - 6x10 seconds(45 sec rest b/w sets)

Freaking incredible lifting day. Power clean and strict pressing was really easy, only real struggle was the last rep for a PR for a triple, but then again, I've never done triples and this wasn't a max. Same with push pressing, 185 felt really heavy on my chest but was easy and 225 went up like nothing. I was tempted to do another set, but I knew I should save it for next week. Pin pressing went so much better this time around and it's really helping my pressing strength as a whole.

Craig Pfisterer

02-22-2006, 05:15 PM

Feb 22, 2006

Tuck Planche - 8x8 seconds(45 sec rest b/w sets)
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 3 times no rest

Craig Pfisterer

02-23-2006, 11:18 AM

Feb 23, 2006

Deadlifts – 225x3,315x2,405x1,445x2
Speed Deadlifts – 360x8x3 (90 sec rest b/w sets)
Circuit 3x
Stiff-leg Deadlifts – 260x8 (rest 90 sec)
Bent-over Rows – 160x8 reps (rest 90 sec)
Weighted Chin-ups – bwx8 reps,bwx8,bwx7,1 (rest 90 sec)
Arched-back Good Mornings – 145x8 reps (rest 120 sec)
Advanced Tuck Front Lever - 6x10 seconds(45 sec rest b/w sets)

Good lord this workout was almost as tough as the last one. I'll definitely be feeling this tomorrow.

Craig Pfisterer

02-24-2006, 01:49 PM

Feb 24, 2006

Bottom's Up CGBPs – 135x10,190x5,240x3x4
Partial CGBPs - Pin 15 (41”) – 365,405x1,455,430x0
Towel Grip Barbell Hammer Curls - 110x10
Pfisterer Presses - 50's,70'sx8
Tuck Planche - 8x8 seconds(45 sec rest b/w sets)

Some guys were using the power rack earlier on so I did my cgbp's on free bench. 365 went up so easy, but 455 didn't budge and 430 only started to move upward. I'll get 430 next week! Towel grip barbell hammer curls felt awesome, and some weird kid on the lacrosse team asked if he could try. He had to regrip a few times and he did wide grip partials I guess. I then did Pfisterer pressing. I'm calling them that because "bench-end 3/4 way up neutral grip dumbell press" is a mouthful. I figured my chest muscle could use the stimulation since I don't do regular benching.

Craig Pfisterer

02-25-2006, 12:24 PM

Feb 25, 2006

Snatches – 55,70,85x3,110,125,140x1,155x0,155 PR,175x1 PR,135x2x3,150x2x2 (Hell Yeah!)
Partial Power Cleans - Pin 3 (17”) – 185x5,200x4,225x3,240x2,265x4x0
Power Cleans – 275x2x0
Advanced Tuck Front Lever - 6x10 seconds(45 sec rest b/w sets)

It was one of those workouts where I experienced euphoria and monsterous rage. I hit a 35lbs PR on snatches and they felt really really good. Partial power cleans, not so much. My form just wasn't clicking at all. I was so mad, I punched the power rack, not sure why since it had nothing to do with it. I tried regular power cleans and had the effect. Oh well, at least I did awesome on snatches.

Craig Pfisterer

02-27-2006, 01:01 PM

Feb 27, 2006

Parallel Box Squats - Pin 17 (45") - 135,185,225x5,275x3,315x1,365,350,340x0
Partial Squats - Pin 23 (57") - 585,675,765,855x1 PR
Dead Front Squats - Pin 11 (33") - 135,185,225,275x1 PR,315x2x0,300x2x0,290x0,280x1 PR
ATG Dead Power Squats - Pin 15 (41") - 225x2x5
18.5” Barbell Step Up – 135x5/5
Tuck Planche - 8x8 seconds (45 sec rest b/w sets)

I'm scrapping box squats mostly because I'm doing them wrong. Partial squats are a full 12" or so range of motion. I should be hitting 1035 in about a month of so. I checked my max in the front squat and I got an easy 275, so I went for 315 twice which didn't get past the sticking point, same with 300 and 290. I barely got 280, but I know if I'd gone for 285 or 290 after 275, I would have gotten them. Hell, I'll take a 30lbs PR any day. Of note for today, it was the first time I've ever, thats right, EVER tried a wider stance squat. This is the lift I need to be doing now. I just felt like a coiled spring with them. I should be able to handle 315-405 in about 4 months.

Craig Pfisterer

02-28-2006, 11:27 AM

Feb 28, 2006

Power Clean and Strict Presses – 50x10,100x8,140x5,195x3 PR
Push Presses - 145x8,195x5,235x1
24" ROM Seated Overhead Pin Presses - Pin 18 (47”) – 155x5 quick singles PR
18" ROM Seated Overhead Pin Presses - Pin 21 (53”) – 175x5,195x3x0,190x3 quick singles PR
12" ROM Seated Overhead Pin Presses - Pin 24 (59”) – 225x5,235x1 quick singles PR
Snatch Grip BTN Presses - 65x12, 100x3 (easy)
Advanced Tuck Front Lever - 6x10 seconds(45 sec rest b/w sets)
FCT - 10,20,30,40,50,60,70x2/2

Another PR triple for strict presses but my push pressing was off. 10lbs jumps are too big so I'll do 5lbs like strict presses. I'm going for the max triple next week on pp. Pin pressing was all over the place. I'm thinking of doing a set of 5 quick singles, then add 10lbs then go for another single instead of two sets of 5 singles. It's the dead weight that gets me, so attempting to push it would help. I also tried some SNBTN presses with a light weight to see how they felt. I'd attempted these before when I was doing ohs and I couldn't budge 95lbs, so I'd definitely say that my shoulders are stronger now. I saw someone doing Full Contact Twists (it's Pavel thing) like a steering wheel and I thought why not do some. I did quite a few sets more than I planned on (hell I didn't even plan on doing them). I think I'll move my ab work to Saturday after Snatches and PC. I think I'll also put core circuit and SNBTN presses as well on that day so that Wednesday and Sunday are both legit rest days. I really hope the FCT don't affect my deadlift day.

Craig Pfisterer

03-01-2006, 02:12 PM

Mar 01, 2006

Tuck Planche - 8x8 seconds(45 sec rest b/w sets)

Craig Pfisterer

03-02-2006, 06:23 PM

Mar 02, 2006

Deadlifts – 240x3,330x2,420x1,470x2
Speed Deadlifts – 390x6x3 (90 sec rest b/w sets)
Had to leave gym because they closed it for the stupid pep rally for an hour
Circuit 3x
Stiff-leg Deadlifts – 270x8 (rest 90 sec)
Bent-over Rows – 170x8 reps (rest 90 sec)
Weighted Chin-ups – bwx8 reps (rest 90 sec)
Arched-back Good Mornings – 150x8 reps (rest 120 sec)

Man was 470 a tough one today. I was too tired after the circuit to do advanced tuck front levers and I couldn't rest long since my class was in a few minutes. I wish they'd sent out an e-mail about the gym being closed for 45 minutes for a stupid prep rally. I mean there are less than 5,000 students here.

Craig Pfisterer

03-03-2006, 02:38 PM

Mar 03, 2006

Bottom's Up CGBPs – 135x10,195x5,250x2x4
Partial CGBPs - Pin 15 (41”) – 335,385,435x1 PR,505x0 (almost off pins)
Towel Grip Barbell Hammer Curls - 115x10
EZ Curl Bar Triceps Extensions - 110x8
Pfisterer Presses - 75'sx10
Advanced Tuck Front Lever - 6x10 seconds(45 sec rest b/w sets)
Tuck Planche - 8x8 seconds(45 sec rest b/w sets)

Nice tough day. Really surprised at the increase in my pressing strength, 250 never felt that easy when I did regular bench. I'm certain I'll get 505 next time on the partials.

Craig Pfisterer

03-05-2006, 10:32 AM

Mar 04, 2006

Snatches – 65,89,111x3,133x1,153x2x0,153,168x1,187x3x0,187x1 PR!!!,148x2x3,163x2x2
Power Cleans – 95,120,133x3,182,209,234x1,258x2x0,258x1,219x2x3,2 39x2x2
Advanced Tuck Front Lever - 6x10 seconds(45 sec rest b/w sets)
FCT - 25x3/3,50x2/2,75x1/1
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 3 times no rest

This workout took forever. I changed things up a bit getting rid of the partial power cleans. More than anything, I was going for a full out maxes on both olympic type lifts for periodized training. I also changed the weights I used since the YMCA has bumper plates. They aren't nice looking ones as they are the huge black rubber ones with a small little band that lets you know what kilo it is. But it looks cool as hell holding overhead what looks like 500lbs. Anyways as I've shown with the three failed attempts at 187, I do not give up. Well today is my off day so I'm resting up for a big day on Monday.

Craig Pfisterer

03-06-2006, 11:09 AM

Mar 06, 2006

ATG Dead Power Squats - Pin 15 (41") - 95x5,145x3,185x1,225x2x5
Partial Squats - Pin 23 (57") - 635,725,815x1, 905x0, 885x1 PR!!!
Dead Front Squats - Pin 11 (33") - 250x3x2 (60 sec rest b/w sets),240x4x2 (60 sec rest b/w sets) in 3.29.31
18.5” Barbell Step Up – 135x5/5
Tuck Planche - 8x8 seconds (45 sec rest b/w sets)

Power squats felt good, although my lowerback is still a bit tight from quick lifts and deadlifts. Partial squats are getting harder. I wanted 905 but it wasn't budging. 885 was a freaking bear to lift. It had to have been a 10 second lift. Just got to keep pushing. I'm going for 905 next week. I then started something for front squats, but I was a little too ambitious. The idea is to start with 80%1rm and do 8x2 in 8 minutes, the next week either 6x2,6x1, or 3x2 with 85% in 6 or 3 minutes, and then 4x2/4x1/2x2 with 90% in 4 of 2 minutes. Then cut volume, load, or both by 40-50%. Then do 85% and 90% as before, then week 7 do 95% for 2x2 or 2x1 in 2 minutes. Either rest the next week or go for a new max. I'm doing this for my snatch and power clean. So I'll use 225x8x2 next week.

Craig Pfisterer

03-07-2006, 12:54 PM

Mar 07, 2006

Power Clean and Strict Presses – 50x10,100x8,140x5,200x2 (close on the third rep)
Push Presses - 135,185,205,225x1
Partial Push Presses - 245,255,275x3
24" ROM Seated Overhead Pin Presses - Pin 18 (47”) – 160x5, 170x1 quick singles PR
18" ROM Seated Overhead Pin Presses - Pin 21 (53”) – 190x4,200x1 quick singles PR
12" ROM Seated Overhead Pin Presses - Pin 24 (59”) – 230x1,230x1 quick singles (First rep easy, then it stuck)
Advanced Tuck Front Lever - 6x10 seconds(45 sec rest b/w sets)

Not amazing, but not too dissappointing. Really wanted to get 230 for more than a single on the pin presses. Looking forward to resting a little bit. School isn't usually this stressful.

Craig Pfisterer

03-08-2006, 09:54 AM

Mar 08, 2006

Tuck Planche - 8x8 seconds(45 sec rest b/w sets)

My wrist is a bit tender from the partial push presses. Nothing I can't block out of my mind.

Craig Pfisterer

03-09-2006, 11:34 AM

Mar 09, 2006

Deadlifts – 50x10,140x5,230x3,320x2,410,500x1,500x2x0
Speed Deadlifts – 415x5x3 (90 sec rest b/w sets)
Circuit 3x
Stiff-leg Deadlifts – 280x8 (rest 90 sec) very tough last set
Bent-over Rows – 175x8 reps (rest 90 sec) only got 4 on the last set, grip and lower back done
Weighted Chin-ups – bw+5x8 reps (rest 90 sec)
Arched-back Good Mornings – 155x8 reps (rest 120 sec)

I'm pissed and a little happy at the same time. I'm happy that the circuit phase is over and that I can still pull 500lbs, but I'm pissed that I couldn't get 500 for a double like I planned. My lowerback just can't hold the tension. I plan on doing something like a hyperextension for time both regular and reverse style, on a different day of course. This workout really wears me out. I'm excited to start doing power shrugs and I plan on going on as planned. I might not pull my goal of 555 but 545 is acceptable.

Craig Pfisterer

03-12-2006, 01:56 PM

Mar 10, 2006

Bottom's Up CGBPs – 135x10,200x5,255x4,265x4
Partial CGBPs - Pin 15 (41”) – 415x1,465x2x0(almost off pins)
Towel Grip Barbell Hammer Curls - 120x7,1,2 (rest pause)
EZ Curl Bar Triceps Extensions - 110x8
Pfisterer Presses - 80'sx5
Advanced Tuck Front Lever - 6x10 seconds(45 sec rest b/w sets)
Tuck Planche - 8x8 seconds(45 sec rest b/w sets)

Mar 11, 2006

Snatches – 75,95,115,135x2,155x8x2(60 sec rest b/w sets)
Power Cleans – 95,125,155,185x2,220x8x2(60 sec rest b/w sets)
Advanced Tuck Front Lever - 6x10 seconds(45 sec rest b/w sets)
FCT - 2.5x6/6,27.5x3/3,52.5x2/2,77.5x1/1
Static Holds for 30 secs
plank hold
side plank r/l
bird dog r/l
hyper extension
reverse hyper
ab extension
leg lift

I haven't posted the last few days because of some stuff I don't want to talk about. My wrist is probably strained, but nothing keeps me from working out.

Craig Pfisterer

03-13-2006, 07:08 PM

Mar 13, 2006

ATG Dead Power Squats - Pin 15 (41") - 95x5,145x3,190x1,235x2x5
Partial Squats - Pin 23 (57") - 635,725,815x1,905x0,905x1 PR!!!
Dead Front Squats - Pin 11 (33") - 95,135,185x2,225x8x2 (60 sec rest b/w sets)
18.5” Barbell Step Up – 140x5/5
Tuck Planche - 21 seconds

Pretty sweet lifting day, the only tough thing scheduled was the partial squats. I had my dad film them with the digital camera. I wore a wrist brace, and I'm going to wear it until my wrist feels better. You can either view the files by following the links or checking the uploaded files. Half of the screen may be distorted or something.

815lbs (http://media.putfile.com/815lbspartialsquat88)
905lbs(failed) (http://media.putfile.com/905lbfailedpartialsquat)
905lbs(success) (http://media.putfile.com/905lbpartialsquat)

:EDIT: The uploaded files wouldn't work.

Craig Pfisterer

03-14-2006, 12:01 PM

Mar 14, 2006

Power Clean and Strict Presses – 50x10,100x8,140x5,200x2
Push Presses - 145,195,215,235x1
Partial Push Presses - 245,255,275x3
24" ROM Seated Overhead Pin Presses - Pin 18 (47”) – 165x5, 175x1 quick singles PR
18" ROM Seated Overhead Pin Presses - Pin 21 (53”) – 190x4,200x1 quick singles
12" ROM Seated Overhead Pin Presses - Pin 24 (59”) – 230x2,240x1 quick singles
Advanced Tuck Front Lever - 27 seconds

Craig Pfisterer

03-16-2006, 07:03 PM

Mar 16, 2006

Deadlifts – 135x5,225,275x2,315,365,405x1,445x3x3 (120 sec rest b/w sets)
Speed Deadlifts – 360x3x3 (120 sec rest b/w sets)
Power Shrugs - 310x3x5 (rest 90 sec b/w sets)
Stiff-leg Deadlifts – 290,300,310x5 (rest 90 sec b/w sets)
Bent-over Rows – 185,190,195x5 (rest 90 sec b/w sets)
Weighted Chin-ups – bw+10,bw+15,bw+20x5 (rest 90 sec b/w sets)
Arched-back Good Mornings – 160,165,170x5 (rest 90 sec b/w sets)

Deads felt easy til I got to 405. I'm not even sure why I decided on two minute rest for the triples either, they almost killed me. The last rep just took forever I almost blacked out. After that, everything was very easy. My wrist kept me from doing tuck planches and I won't be able to do them for a while. I also changed my program a bit. I got rid of power cleans for a bit as snatches work speed and so do power shrugs. I don't want to wear my back out from too much pulling. I also added some lat and overhead shrugs. It looks good on paper, but time will tell.

Craig Pfisterer

03-17-2006, 09:02 PM

Mar 17, 2006

Bottom's Up CGBPs – 135x10,195x5,240x4x4 (120 sec rest b/w sets)
Seated Overhead Pin Presses - Pin 17 (45") - 95x5,115x3,135x2,155,165,175,185,195 PR,205x1 PR
Seated Overhead Partial Pin Presses - Pin 28 (67") - 225,275,315,365,405x1
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)
Supersetted 10 times
EZ Curl Bar Curls - 125x2 (60 sec rest)
EZ Curl Bar Lying Extensions - 125x2 (60 sec rest)

I found that by tightening up the wristbrace/wrap for an exercise and then it off during rests was the best method as far as keeping the pain in check. I won't be able to do push presses in the traditional sense for a while but I plan on doing them snatch grip behind the neck style when I do them. Everything went very well for this workout.

Craig Pfisterer

03-18-2006, 06:33 PM

Mar 18, 2006

Snatches – 45,65,95,115,135x2,165x6x2(60 sec rest b/w sets)
40* Lat Shrugs (DO/DU) - 325x2x8 (4 sec hold at top each rep)
60* Lat Shrugs (DO/DU) - 325x2x8 (4 sec hold at top each rep)
Advanced Tuck Front Lever - 5x13 seconds(45 sec rest b/w sets)
FCT - 5x6/6,30x3/3,55x2/2,80x1/1
CC - 45,65,85x1/1
Static Holds for 30 secs
plank hold
side plank r/l
bird dog r/l
hyper extension
reverse hyper
ab extension
leg lift

I had a little trouble with the snatches for two reasons. 1) I'm incrediblely sore from the previous lifting days and 2) because I pushed a guy's car for a few city blocks. It wasn't planned as I was out taking photos for photography class and my dad noticed a that a guy's car had stalled so he sent me over to help and push the car out of the traffic. After a bit he checked the car again and it started up. It felt good, but sprinting with a car really tired me out. So during the snatches, my legs were tired so most of them were power snatches. I also brought back the conqueror's complex with an actual bent press. I also did some Kelso Shrugs variations. They are really intense and I hope that they pay off. I'm probably going to sleep in till 3 tomorrow.

Craig Pfisterer

03-20-2006, 11:07 AM

Mar 20, 2006

ATG Dead Power Squats - Pin 15 (41") - 45x10,95x5,145x3,195x1,245x2x5
Partial Squats - Pin 23 (57") - 655,745x1,835x0 (regular squats are starting to sap my partial strength)
Dead Front Squats - Pin 11 (33") - 115,155,205x2,240x6x2 (60 sec rest b/w sets)
18.5" Barbell Step Up - 155x2x5/5
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)

The only thing that gave me problems was the partial squats, so I stopped when I failed at 835. I also checked to see how my wrist was doing as far as push presses. I think that a thumbless grip would be the best option.

Craig Pfisterer

03-21-2006, 11:42 AM

Mar 21, 2006

Power Clean and Strict Presses – 45x10,105x5,125x3,145x2,165,175,185x5x1 (60 sec rest b/w singles) 190,195,200,205x1,210x0(120-180 sec rest b/w singles)
Standing Partial Presses - Pin 37 (85”) - 225x3x1 (30 sec rest b/w singles)
Seated Overhead Shrugs - Pin 30 (71”) – 225x2x8 (4 sec hold at top each rep)
Partial Push Presses - 210x6 (attempts at 4 sec negatives)
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)

A fun little workout. Borrowing stuff from Keith Wassung, Paul Kelso, and Joe Mills, as well as some of my own ideas. I split up the overhead press into two days, one for standing (speed,balance,technique) and the other seated (triceps,strength,ease off lowerback). So far the only dissappointment was the miss at 210 since 205 went up fairly easy. Then again, 210 is my PR in the lift. The idea is when I get all 20 singles, I up the start weight by 5. The push press is the toughest as I have literally no lowering strength, but I'm working on it. I feel the quick standing partials will help me get through my sticking point while the seate overhead shrugs will help me get used to balancing with the weight since I have 3 foot arms. Need to rest up for deadlifting on Thursday.

Craig Pfisterer

03-23-2006, 11:57 AM

Mar 23, 2006

Deadlifts – 135x5,225,315,405x1,470x2x1
Speed Deadlifts – 390x3x3 (90 sec rest b/w sets) accidentally did 90 instead of 120 rest
Power Shrugs - 335x3x5 (rest 90 sec b/w sets) I love these
Stiff-leg Deadlifts – 300,310,320x5 (rest 90 sec b/w sets)
Bent-over Rows – 190,195,200x5 (rest 90 sec b/w sets)
Weighted Chin-ups – bw+15,bw+20,bw+25x5 (rest 90 sec b/w sets)
Arched-back Good Mornings – 165,170,175x5 (rest 90 sec b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)

Weird stuff, I'm trying to figure out what my main weakness is but it seems I'm both slow off the floor and weak at the lock out. I'll figure out something after this Coan/Phillipe cycle. Accidentally cut my rest breaks short on the speed pulls. Power shrugs are also weird to me. The first rep of the first set is the only one that feels heavy, then the rest of the reps and sets it feels weightless. I did SLDL nice and slow, but it was a bit annoying with girls walking in front of me right as my rest time is up. This was also the easiest the GM's felt. Practically no strain like before, and I've changed nothing, I think I could even do 225 for a triple. Awesome lift day, but I'll be majorly pissed if I fail at 500x2 again.

Craig Pfisterer

03-24-2006, 07:59 PM

Mar 24, 2006

Bottom's Up CGBPs – 135x10,200x5,250x3x4
80* Incline Presses - Pin 16 (43") - 95x5,115x3,135x2,155,165,175,185,195 PR,205x0,205x1 PR,225x0
Seated Overhead Partial Pin Presses - Pin 27 (65") - 225,275,315x1,365x0
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)
Supersetted 10 times
EZ Curl Bar Curls - 125x2 (60 sec rest)
EZ Curl Bar Lying Extensions - 125x2 (60 sec rest)

Today went well, but the superset isn't getting any easier, probably because it's 70%1rm for biceps and 90%1rm for triceps. I want my triceps to catch up.

Craig Pfisterer

03-25-2006, 07:58 PM

Mar 25, 2006

Snatches – 110x2,135,155x1,175x2x0,135x2,175x1,200x2x0,155x3x 1(10 sec rest)
40* Lat Shrugs (DO/DU) - 365x2x8 (4 sec hold at top each rep)
60* Lat Shrugs (DO/DU) - 365x2x8 (4 sec hold at top each rep)
Advanced Tuck Front Lever - 5x13 seconds(45 sec rest b/w sets)
FCT - 7.5x6/6,32.5x3/3,57.5x2/2,82.5x1/1
CC - 60,80x1/1,100x1/0
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 3 times no rest

Not my best day but I was pressed for time. I actually missed the bus so I started the long walk back. Luckily a classmate found me on the way so that was lucky.

Craig Pfisterer

03-27-2006, 05:55 PM

Mar 27, 2006

ATG Dead Power Squats - Pin 15 (41") - 45x10,95x5,145x3,200x1,255x2x5
Partial Squats - Pin 23 (57") - 500x2x16
Dead Front Squats - Pin 11 (33") - 230,240,250x3 (120 sec rest b/w sets)
Hacklifts - 280,290,300x5 (60 sec rest b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)

Nice leg workout. I've been pumped to max out on deads, even though it's Monday. I'm going to stop step-ups because, this workout really gets the legs, and the bench was in use today by someone else. I'm stopping the Coan/Phillipe routine because I feel my max may have gone down, but I love the assistant work. My new routine might suit my needs better.

Craig Pfisterer

03-28-2006, 12:12 PM

Mar 28, 2006

Power Clean and Strict Presses – 45x10,95x5,135x3,165,175,185x5x1 (60 sec rest b/w singles) 190,195,200,205x1,210x1(120-180 sec rest b/w singles)
Standing Partial Presses - Pin 35 (83”) - 225x3x1 (30 sec rest b/w singles)
Seated Overhead Shrugs - Pin 30 (71”) – 250x2x8 (4 sec hold at top each rep)
Partial Push Presses - 210x6 (attempts at 4 sec negatives)
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)

I was worried when the first single felt like shit but today was awesome. The only trouble I had was with 205, it had like 5 sticking points, one at eye level, one a forehead level, and three near lockout. But then I smoked 210. I'm an idiot and I just figured out that the rack only has 36 pin holes, so I need to recalculate some of the range of motions for some lifts. Tomorrows my off day, then it's deadlifts! Deadlift! Deadlift! DEADLIFT!

Craig Pfisterer

03-30-2006, 12:06 PM

Mar 30, 2006

Deadlifts – 135x5,225,315,405,495x1,545x0 (not even close)
Speed Deadlifts – 365x10x1 (60 sec rest b/w singles)
Power Shrugs - 385x5x3 (rest 90 sec b/w sets)
Stiff-leg Deadlifts – 310,320,330x5 (rest 90 sec b/w sets)
Bent-over Rows – 195,200,205x5 (rest 90 sec b/w sets)
Weighted Chin-ups – bw+10,bw+20,bw+30x5 (rest 90 sec b/w sets)
Arched-back Good Mornings – 170,175,180x5 (rest 90 sec b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)

Well I tired my best but that wasn't enough. I need to get back into a heavy deadlifting groove. 495 felt unbelievable heavy. 545 wasn't going but I tired anyway and it broke the ground. My new routine should help make this my strong point again. 3rd lifting day without needing the wrist wrap.

Craig Pfisterer

03-31-2006, 06:54 PM

Mar 31, 2006

Bottom's Up CGBPs – 135x10,205x5,255x2x4
Seated Overhead Pin Presses - Pin 17 (45") - 105x5,125x3,145x2,170,190,200x1,210x4x0
Seated Overhead Partial Pin Presses - Pin 27 (65") - 245,295,335x1 PR,365x1 PR
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)
Dumbbell Hammer Curls - 50's,55's,60'sx5 (90 sec rest)
EZ Curl Bar Lying Extensions - 90,100,110x5 (90 sec rest)

My wrist had a dull pain but that isn't anything to worry about, it's the sharp pains that need the wrap. Seated presses are confusing to me. The only weights that felt really heavy were 190 and the the repetition warm-ups. 170 and 200 practically flew up. That is why I was stumped by 210 which exploded right into the sticking point and stopped cold, it was like an object was in the way. Strong at the bottom and top, weak in the middle. Made a 20 then 50lbs PR in the seated overhead partial press. Just 40lbs more before I drop it another 2".

Craig Pfisterer

04-01-2006, 08:21 PM

Apr 01, 2006

Hang Snatches - 45x10, 95x5
Snatches - 140,150,160x5x1 (60 sec rest b/w singles) 165,170,175,180,185x1(120-180 sec rest b/w singles)
40* Lat Shrugs (DO/DU) - 405x2x8 (4 sec hold at top each rep)
60* Lat Shrugs (DO/DU) - 405x7,5 (4 sec hold at top each rep)
One Arm Dumbbell Bench Presses - 70,75,80x5/5 (90 sec rest b/w sets)
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)

Snatches felt really good today.

Craig Pfisterer

04-03-2006, 12:21 PM

Apr 03, 2006

ATG Dead Power Squats - Pin 15 (41") - 45x10,95x5,145x3,205x1,265x2x5 PR (120 sec rest b/w sets)
Partial Squats - Pin 23 (57") - 500x2x16 (120 sec rest b/w sets)
Dead Front Squats - Pin 11 (33") - 155,205,235,245,255x3 PR(120 sec rest b/w sets)
Hacklifts - 255,275,295,325 PR,345x1 PR
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)

Nice leg workout again. Nice and heavy. Wanted to check and see where my limits were on fronts and hacks so I can better set them up.

Nicolette L.

04-03-2006, 11:13 PM

Wow, You have some pretty high goals but you are on the right track. You are doing great. Stay focused and keep up the good work.

Craig Pfisterer

04-04-2006, 06:30 AM

Wow, You have some pretty high goals but you are on the right track. You are doing great. Stay focused and keep up the good work.
Thank you for the words of encouragement.

Craig Pfisterer

04-04-2006, 02:14 PM

Apr 4, 2006

Power Clean and Strict Presses – 45x10,95x5,135x3,170,180,190x5x1 (60 sec rest b/w singles) 195,200,205,210x1,215x0(120-180 sec rest b/w singles)
Standing Partial Presses - Pin 34 (79”) - 225x2x0,135,155x1,175x5x1 (5 sec rest b/w singles)
Seated Overhead Shrugs - Pin 30 (71”) – 275x2x8 (4 sec hold at top each rep)
Partial Push Presses - 210x6 (attempts at 4 sec negatives)
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)

Today went well. I felt really strong during the presses and 215 almost went. I found my sticking point in the power rack and it's at the top of my forehead. I'm going to do quick singles and increase the weight slowly. A day of rest and then back to the iron.

Craig Pfisterer

04-06-2006, 11:44 AM

Apr 06, 2006

Sticking Point Racklifts – Pin 3 (17”) - 135x10,225x5,315x3,365x2,405,455,480 PR,505x1 PR,530x2x0
Speed Deadlifts – 285x10x1 (60 sec rest b/w singles)
Power Shrugs - 305x3x5 (rest 90 sec b/w sets)
Stiff-leg Deadlifts off 4" block – 275,295,315x5 (rest 90 sec b/w sets)
Bent-over Rows – 175x8,200x5,225x3 (rest 90 sec b/w sets)
Weighted Chin-ups – bw+15,bw+25,bw+35x5 (rest 90 sec b/w sets)
Zercher Good Mornings – 135x8,160x5,185x3 (rest 90 sec b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)

Tough workout, even with the 50lbs PR on my sticking point racklift. 530 barely budged so I tackle that next time around. I wrote 4" block for the SLDL since it's easier to read than 'using 25lb plates and standing on a 45lb plate'. My grip gave out on the last rep, so I had to regrip. I really felt them in my upperback. Bent-over rows were good with the light weight, but my form really sucked on the last set. I'll drop the weight some or use a different approach like a 5x5 or 5x3, but I do like the higher reps with this exercise. Zercher's don't cause as much strain as regular. I practically felt nothing. But boy did it put pressure on my arms. Cannot wait to get calluses on my biceps.

Craig Pfisterer

04-07-2006, 12:17 PM

Apr 07, 2006

Bottom's Up CGBPs – 135x10,215x5,265x4,280x2
80* Incline Presses - Pin 16 (43") - 105x5,125x3,145x2,170,190x1,200x2x0
Seated Overhead Partial Pin Presses - Pin 27 (65") - 255,295,345x1,385x0
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)
EZ Curl Bar Curls - 110,120x5,130x3 (90 sec rest)
Elbows Out Extensions - 45's,50's,60'sx5 (90 sec rest)

Not really a bad day, but not really a good day either, my pressing felt off today. Maxing out on CGBP might have had something to do with the incline pressing. Partials felt strong, then weird, the strong again. The dumbbells are missing so I had to make jumps from 50's to 60's. It felt too easy, so I might need a new exercise.

Craig Pfisterer

04-08-2006, 12:28 PM

Apr 08, 2006

Hang Snatches - 45x10, 95x5
Snatches - 145,155,165x5x1 (60 sec rest b/w singles) 170,175,180,185,190x1 PR(120-180 sec rest b/w singles)
Supersetted Once
One Arm Dumbbell Rows - 100x10/10
One Arm Dumbbell Bench Presses - 60x10/10
One Arm Dumbbell Bench Presses - 70,80,90x5/5
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)
Extreme Side Bends - barx5/5
Crucifix Flyes - 15'sx1

Made a 3lbs PR in the snatch. It was tough but I got it. I ditched the lat rows, too much energy for little reward. I got bored and did a superset with no rest between exercises. I could do 100lbs for many many reps, same with 60lbs for bench, so I did it only once. As far as dumbbells go, the school gym sucks because they lack 55's,65's,75's,85's and 95's so jumps in weight are bit much. Didn't really matter as I plowed through 70's,80's and 90's with minimal rest with gas left in the tank. I also tried some other things out such as extreme side bends, which is a lever intensive lift. It is in an article called "Combat Hard" by Rick Walker on Diesel Crew, but he calls them side bends on steroids. The crucifix flyes are seated reverse flyes to the crufix hold position IE lowering from overhead. This is performed for 8 reps then on the 8th rep hold for 8 seconds in the crucifix hold, then continue to do flyes and holds 2 more times. I only did a set of 8 followed by an 8 second hold. I ran out of time. I might do them again.

Craig Pfisterer

04-10-2006, 10:54 AM

Apr 10, 2006

ATG Dead Power Squats - Pin 15 (41") - 45x10,95x5,135x3,185x2,225x1,275x4,3 PR
Partial Squats - Pin 23 (57") - 500x2x16
Dead Front Squats - Pin 11 (33") - 185,205,225x3,245x2 (120 sec rest b/w sets)
Hacklifts - 255,275,295,315x5 PR (90 sec rest b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)

Nice leg workout again. Nice and heavy. A little disappointed with failing below five reps on 275 and 3 reps on 245. I'm lowering the pins to 55" for 500x2x14 for the next three weeks. I'm going to do 165-245 (5x3) for front squats next time. 4x5 is enough for hacklifts. I might do something like dropping back to 245 for 5x3 on squats and work up to 315x3 in 8wks.

Craig Pfisterer

04-11-2006, 11:22 AM

Apr 11, 2006

Power Clean and Strict Presses - 45x10,95x5,135x3,170,180,190x5x1 (60 sec rest b/w singles)
195,200,205,210,215x1 PR (120-180 sec rest b/w singles) (Hell yeah bitch!)
Standing Partial Presses - Pin 34 (79") - 180x5x1 (5 sec rest b/w singles)
Seated Overhead Shrugs - Pin 30 (71") - 305x2x8 (4 sec hold at top each rep)
Partial Push Presses - 215x6 (attempts at 4 sec negatives)
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)

Felt like crap when I woke up today. But damn did Korn's "Twisted Transistor" change that. I felt like electricity was flowing through my arms and legs. It was almost like a clean grip power snatch the weights were going up so fast. I started to feel them during the 190's. 205 was the 2nd toughest lift. I had a bad clean on it, so I had to roll it up the last inch or so. I was worried but 210 flew off easy. Then I finally took out 215. It's only a 5lbs PR but with my overhead press, I'll take it. Everything else went fine. The school is going to closed for break but I got to stay here to work on a film project. I'm going to print out a free pass to the Gold's Gym if I stay for too long before going back home.

Craig Pfisterer

04-13-2006, 02:47 PM

Apr 13, 2006

Sumo Deadlifts – 135x10,225x5,275x3,315x2,350,390,405,435 PR,455x1 PR!!!
Speed Deadlifts – 300x10x1 (60 sec rest b/w singles)
Power Shrugs - 320x3x5 (rest 90 sec b/w sets)
Stiff-leg Deadlifts off 4" block – 280,300,320x5 PR(rest 90 sec b/w sets)
Bent-over Rows – 175x8,200x5,225x3 PR(rest 90 sec b/w sets)
Weighted Chin-ups – bw+20,bw+30,bw+40x5 (rest 90 sec b/w sets)
Zercher Good Mornings – 160x8,185x5,210x3 PR (rest 90 sec b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)

Awesome workout, the only gripes I might have would be that my grip wasn't holding up on the defict deads and that it cost $15 to workout at the Gold's Gym. It's a nice place, like an airplane hanger. It was nice to see things I'd only read or watched on the computer. They had dumbbells that went up to 150lbs, there were people bigger than me, a man and a woman working out and they were about the same size doing heavy bis and tris, and a guy doing ME box squats with 550lbs with only a belt. Everything went smoothly. I made a huge 50lbs PR on the sumo deadlifts. If I ever compete in powerlifting, I'll stick to conventional as my hands get clamped against my thighs and it looks like I'm resting the bar or hitching. Zerchers and chins were very easy. I'm going to make it 175,200,225 for zercher's next time. I might be working there again tomorrow depending on how the filming goes with our group project.

Craig Pfisterer

04-16-2006, 08:22 PM

Apr 15, 2006

Bottom's Up CGBPs – 45x10,95x8,135,185x5,205,225,245,265x3,285x2 PR
Seated Pin Presses - Pin 16 (43") - 135x6,155x4,170x5x3
Seated Overhead Partial Pin Presses - Pin 27 (65") - 255,295,345x1,385x0,385x1 PR
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)

Apr 16, 2006

Hang Snatches - 45x10, 95x5
Snatches - 150,160x5x1,170x2x1 (60 sec rest b/w singles)

Couldn't workout on Friday because of the film shoot. Made some good PR's on some of the lifts. I don't think the isolation lifts are really needed with all of the sets I'm doing. Today's sucked. The gym was closed so I worked outside with the crappy bar. They were horrid so I stopped before I killed myself. Looking forward to tomorrow with squats and photo developing. Well not the developing part.

Craig Pfisterer

04-17-2006, 11:19 AM

Apr 17, 2006

ATG Dead Power Squats - Pin 15 (41") - 45x10,95x5,145x2,195,225,255,285 PR,305X3 PR
Partial Squats - Pin 22 (55") - 500x2x14
Dead Front Squats - Pin 11 (33") - 165,185,205,225,245x3
Hacklifts - 260,280,300,320x5 PR (90 sec rest b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)

Excellent leg workout, almost makes up for the shitty day yesterday. Made some PR's, made some jumps I wasn't expecting, like 305x3. Didn't see that coming. It'll be interesting to see if tomorrow will be just as good.

Craig Pfisterer

04-18-2006, 11:17 AM

Apr 18, 2006

Power Clean and Strict Presses - 45x10,95x5,135x3,175,185,195x5x1 (60 sec rest b/w singles)
200,205,210,215x1,220x0 (120-180 sec rest b/w singles)
Standing Partial Presses - Pin 34 (79") - 185x5x1 (5 sec rest b/w singles)
Seated Overhead Shrugs - Pin 30 (71") - 315x2x8 (4 sec hold at top each rep)
Partial Push Presses - 215x6 (attempts at 4 sec negatives)
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)

Some of the momentum from yesterday died down, but still a great lifting day. None of the weights were a struggle, except the 220, which felt heavy as hell. I'm pretty sure it is a mental block, and it will breakdown before long. A day of rest and then the rise of the chained dumbbell deadlifts.

Craig Pfisterer

04-20-2006, 12:04 PM

Apr 20, 2006

Deadlifts – 135x10,225x5
Chained Dumbbell Deadlifts – 45+203,135+203,225+203,275+203x1
Speed Deadlifts – 320x10x1 (60 sec rest b/w singles)
Power Shrugs - 340x3x5 (rest 90 sec b/w sets)
Stiff-leg Deadlifts off 4" block – 285,305x5,325x3 (rest 90 sec b/w sets)
Bent-over Rows – 180x8,205x5,230x2 (rest 90 sec b/w sets)
Weighted Chin-ups – bw+25,bw+35,bw+45x5 (rest 90 sec b/w sets)
Zercher Good Mornings – 180x8,205x5,230x3 PR (rest 90 sec b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)
Stomach Vacuums - all 4's, kneeling, standing, hanging, walking, seated twisting (8,8,10)

Very tough exercise. Definitely a keeper. Need to cycle back a little with the SLDL's. A fire alarm interrupted my workout so it took a bit longer. I'm also doing stomach vacuums since my stomach has been sagging a bit lately, not from fat, just lazy transverse abdominals.

Craig Pfisterer

04-21-2006, 12:02 PM

Apr 21, 2006

Bottom's Up CGBPs – 45x10,95x8,135x5,185,205,225,245,265,285x3 PR
Seated Pin Presses - Pin 17 (45") - 135x6,155x4,175x5x3 (90 sec rest b/w sets)
Seated Overhead Partial Pin Presses - Pin 27 (65") - 225,275,315x1,365x2x0 (meh)
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)
Stomach Vacuums - all 4's, kneeling, standing, hanging, walking, standing twisting (8,8,10)

Things went well this time. Partials were just crap so after two pathetic attempts at 365, stopped. Still a good day in my book, I'd rather get new PR's in full range than a partial any day.

Craig Pfisterer

04-22-2006, 01:43 PM

Apr 22, 2006

Hang Snatches - 45x10, 95x5
Snatch + Overhead Squats - 135x1+3
Snatches - 150,160,170x5x1 (60 sec rest b/w singles) 175,180,185,190,195x1 PR(120-150 sec rest b/w singles)
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)
One Arm Barbell Clean and Jerks - 45,65,85,105x1/1, 135 for a clean no jerk
Barbell TGU's - 65,85,105x1/1 PR
Extreme Side Bends - barx15/15

Great lifting day, especially in contrast with last weeks abomination. The only rough lift was the 190, but I felt good for another 10lbs after 195, but I'm not going to go at this like crazy. Tried some one arm c+j, the cleans were nice, but my jerks suck. I'm not sure if I want to work on the jerk or if I should just concentrate on TGU's. I was thinking of doing dumbbell and barbell variety. Extreme side bends are my favorite abdominal exercise ever. I love them more than hanging pikes, planks, or FCTs. Also, the stomach vacuum work has already started working. I plan on doing that routine M,T and Th,F.

Craig Pfisterer

04-24-2006, 11:28 AM

Apr 24, 2006

ATG Dead Power Squats - Pin 15 (41") - 45x10,95x5,145x2,195,225,255,285,315X3 PR
Partial Squats - Pin 22 (55") - 500x2x14
Dead Front Squats - Pin 11 (33") - 170,190,210,230,250x3
Hacklifts - 265,285,305,325x5 PR (90 sec rest b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)
Stomach Vacuums - all 4's, kneeling, standing, hanging, walking, standing twisting (8,8,10)

Another excellent leg workout. The weight felt heavy at 195, but 225 flew up so I regained my confidence. Ended up with three wheels for a triple. My rest breaks weren't consistent so I didn't time them for the earlier lifts. But I do know that my rests were between 90 to 150 seconds. Hacklifts carved the crap out of my calves. No bleeding but the knurled bar did rub them raw. I also checked to see how t-bar rows would feel. The setup here is crap, so I'm going to have to go with a bar in the corner approach. I mean the back of the platform comes off the ground with only 4 quarters.

Craig Pfisterer

04-25-2006, 11:26 AM

Apr 25, 2006

Power Clean and Strict Presses - 45x10,95x5,135x3,155x1,175,185,195x5x1 (60 sec rest b/w singles)
200,205,210x1,215x0 (120-180 sec rest b/w singles) oh well
Standing Partial Presses - Pin 34 (79") - 190x5x1 (5 sec rest b/w singles)
Seated Overhead Shrugs - Pin 30 (71") - 335x2x8 (4 sec hold at top each rep)
Partial Push Presses - 215x6 (attempts at 4 sec negatives)
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)
Stomach Vacuums - all 4's, kneeling, standing, hanging, walking, standing twisting (8,8,10)

The weights felt unbalanced. Not sure what was up with that. None of the lifts from 135 on were easy, so I think it had to do with the 45lbs plates. Still did a decent job getting 210. No biggy. Everything else went nicely. I hope my pinky finger heals over before deadlifting.

Craig Pfisterer

04-27-2006, 02:11 PM

Apr 27, 2006

Deadlifts – 155,245,335,425,475x1,530x2x0 (close)
Speed Deadlifts – 335x10x1 (60 sec rest b/w singles)
Power Shrugs - 355x3x5 (rest 90 sec b/w sets)
Stiff-leg Deadlifts – 265,295,325x5 (rest 90 sec b/w sets)
T-Bar Rows – 170,195,205x5 (rest 90 sec b/w sets)
Weighted Chin-ups – bw+30,bw+40x5,bw+50x3 (rest 90 sec b/w sets)
Arched back Bottom's Up Good Mornings – 160x8,185x5,210x3 PR (rest 90 sec b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)
Stomach Vacuums - all 4's, kneeling, standing, hanging, walking, seated twisting (8,8,10)

Much better than when I tried 545 but still not good enough. I'm slow off the ground and I stalled at knee height both times. T-bar rows were a pain in the ass to get setup. Eventually I went with a bar and a 100lbs dumbbell to hold it down in a corner. Didn't work as well with the 205. I use the quarters for these to get a better range of motion. I'm proud with how much my good mornings have improved since when I tried to do singles several months back. I just did my max+10lbs for a triple. I'll get 530 next week. I must.

Craig Pfisterer

04-30-2006, 06:02 PM

Apr 28, 2006

Bottom's Up CGBPs – 45x10,95x8,135x5,190,210,230,250,270x3,290x1
Seated Pin Presses - Pin 17 (45") - 135x6,160x4,180x4x3 (90 sec rest b/w sets)
Seated Overhead Partial Pin Presses - Pin 27 (65") - 225,275,315x1,365x2x0 (damn)
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)
Stomach Vacuums - all 4's, kneeling, standing, hanging, walking, standing twisting (8,8,10)

Apr 29, 2006

Hang Snatches - 45x10, 95x5
Snatch + Overhead Squats - 135x1+3
Snatches - 155x5x1,165x3x1 (60 sec rest b/w singles) horrible stopped
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)
One Arm Barbell Clean and Jerks - 65,85,105,115 PRx1/1
Barbell TGU's - 115x1/0 dropped it from overhead
Extreme Side Bends - 2.5x10/10

Lifting was pretty sucky the last few days. I need to refocus on what is important.

Craig Pfisterer

05-01-2006, 03:29 PM

May 01, 2006

Dead Front Squats - Pin 11 (33") - 45x10,95x5,145x1,175,195,215,235,260x3 PR (120 sec rest b/w sets)
ATG Dead Power Squats - Pin 15 (41") - 205,235,265x3 (120 sec rest b/w sets),295X3,330x0 (too tired)
Partial Squats - Pin 22 (55") - 500x2x14
Bottom's Up Good Mornings - Pin 17 (45") 155,165,175,185,195,205,215,225x2 (as little rest as possible)
Romanian Deadlifts - 225,245,265,285,305,325,345,365x2 (as little rest as possible)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)
10 minutes on eliptical (4 minutes of it sprinting at highest level)

A decent leg workout. I wanted to try something new. Made a 5lbs PR on my Front Squat triple. Back squats suffered accordingly. I might drop them all together as the partial squats gradually reach that point and the added GM's and RDL's work quite well. I'm also changing my other lifting days a bit. Hacklifts are now on deadlift day. I also did some HIIT on the arm moving type of eliptical trainer. Really taxing, I might need to find another way of integrating HIIT to keep my conditioning up.

Craig Pfisterer

05-02-2006, 11:24 AM

May 02, 2006

Power Clean and Strict Presses - 45x10,95x5,145x2,185,205x1,215x2x0 (oh well)
Speed Presses - 135x5x3 (30 sec rest b/w sets)
Standing Partial Presses - Pin 34 (79") - 185,195x5x1,205x3x1 (5 sec rest b/w singles 120 sec rest b/w sets)
Partial Push Presses - 215x6 (attempts at 4 sec negatives)
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)
HIIT 4 sets (walk 60,sprint 30) on procursor

Still need to tweak this workout, I felt fine on all the lifts except the 215. I think that the 20 singles workout works better in this case, so I'll alternate between that and a max thumbless push press with speed work like I did today. HIIT is working nicely.

Craig Pfisterer

05-04-2006, 01:08 PM

May 04, 2006

Good Mornings - 45x15
Power Cleans - 135,185x5,225x1
Deadlifts – 315,365x1,425x5x2 (rest 120 sec b/w sets) tough as hell
6" Platform Deadlifts – 225,275,315,365,405x1, 455x0 (almost)
Power Shrugs - 310x3x5 (rest 90 sec b/w sets)
Bent-over Rows – 2x(180x8,205x5,230x3) (rest 90 sec b/w sets, 120 sec b/w series)
Weighted Chin-ups – bw+30,bw+40,bw+50x5 (rest 90 sec b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)
HIIT 7 sets (walk 60,sprint 30) on procur (whatever the hell it is)

My lower back felt stiff all this week. I think that this warm-up for the deadlift will work better. I'm not too sure why the pulls from groundlevel were some much harder than the 6" platform deads. They didn't feel as bad. Power shrugs were flying as were the chin-ups. I'm really liking the setup I have for rows now. Started sucky and ended up a great workout.

Craig Pfisterer

05-05-2006, 01:10 PM

May 05, 2006

Seated Pin Presses - Pin 17 (45") - 45x10,95x5,135x6,160x4,180x4x3 (90 sec rest b/w sets)
Bottom's Up CGBPs – 190,210,230,250x3,270x2 (120 sec rest b/w sets)
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)
Power Curls - 115,125,135,145,155,165,175,185x2 (as little rest as possible)
HIIT 5 sets (walk 60,sprint 30) on procur (whatever the hell it is)

I didn't get much sleep the night before but I'm glad I didn't totally suck today. Seated Presses are very difficult with the current rest periods and I may go to 120 seconds next week. My CGBP suffered a little from the fatigue of the seated presses, but it wasn't incredibly horrible. I also did power curls with felt a little too easy at the start, so I'm going to start the set a 135 next week. This 8x2 setup works quite well as I don't have to worry about time and it is doesn't fatigue as much. I might start doing this for CGBP. Anyone have any suggestions on CGBP?

Craig Pfisterer

05-06-2006, 01:43 PM

May 06, 2006

Overhead Squats - 45x15
Snatch Drill - 115,125,135,145,155x1+1+1+1,165x1+1+0 (60 sec rest b/w sets)
One Arm Barbell Snatches - 45x2/2,55,65,75,85,95x1/1,105x0,105x1/1,115x2x0 (as little rest as possible)
One Arm Dumbbell Snatches - 40,50,60,70,80,90 PR,100 PRx1/1 (as little rest as possible)
Alternating Seated Dumbbell Snatches - 60x6/6
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)
Extreme Side Bends - 2.5x15/15
HIIT 4 sets (walk 60,sprint 30) on procur (whatever the hell it is)

A lot of these exercises are newish. The Snatch Drill is a complex of the following exercises preformed in succession for a single: Power Snatch+Overhead Squat+Hang Snatch+Snatch. I just got too tired after the 5th set, so I'll stick with a 5x1+1+1+1 setup. I also did better than expected on the one arm lifts. The dumbbell snatch is an awesome PR for me as my best was 80lbs. It's too bad that this gym doesn't have heavier dumbbells, so I'll start working on reps with 110lbs once school is over. Just one more week.

Craig Pfisterer

05-08-2006, 03:26 PM

May 08, 2006

ATG Dead Power Squats - Pin 15 (41") - 45x10,165x5,200x3,235x2,270,300,320x1,335x2x0
Dead Front Squats - Pin 11 (33") - 185,205,225,245x3,265x0 (120 sec rest b/w sets)
Partial Squats - Pin 21 (53") - 500x12,9 sucky
Bottom's Up Good Mornings - Pin 17 (45") 160,170,180,190,200,210,220,230x2 (as little rest as possible)
Romanian Deadlifts - 235,255,275,295,315,335,355,375x2 (as little rest as possible)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)

Tough day, but at least I'm learning more about myself. My hips are a huge weakness. When I start bottom's up style, I can't push the weight as I have no power. What I need to do is similar to what I've been doing for overhead partials. 3x5 singles with 5 seconds rest should do the trick. I finally hit a distance that is incrediblely tough for the partials. If I don't improve next week, I'll drop it down to 405. GM's and RDL's were really tough, I might have had less rest this time since I didn't have to wait for someone to get off the cable crossovers. They're right next to the power rack. I didn't do any cardio since a guy was using the precor machine which is the only one with assisting arm handles. I waited for about 15 minutes after my workout and then left. It was too slick outside to do any running and burppees would be too taxing on my explosive strength for tomorrow.

Craig Pfisterer

05-09-2006, 11:44 AM

May 09, 2006

Power Clean and Strict Presses - 45x10,95x5,135x3,155x1,175,185,195x5x1 (60 sec rest b/w singles)
200x0,200,205x1,210x0 (180 sec rest b/w singles) fuckin' bloody hell!!
Standing Partial Presses - Pin 34 (79") - 185,195x5x1,205x2x1 (5 sec rest b/w singles 120 sec rest b/w sets)
Partial Push Presses - 215x6 (attempts at 4 sec negatives)
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)
HIIT 29 sets (walk 30,sprint 15) then 1 set (walk 30,sprint 30) on procursor

Sucky ass motherfucker! Still not fully vented from how much I hate this routine today. The weights keep getting uneven, as some of them are slightly smaller or a missing bits from overuse. Not a single lift felt easy. I think I've run this Joe Mills style as long as it's going to go. Standing partials really hit the shoulders well, I either get them or they don't budge. I decided to do more sets but cut the intervals in half to make up for missing cardio yesterday and to vent. A day off will help me recover and figure out my next standing overhead press day.

Craig Pfisterer

05-11-2006, 01:24 PM

May 11, 2006

Good Mornings - 45x15
Power Cleans - 135,185,225x1
Deadlifts - 315,365,405x1,450x5x1 (rest 90 sec b/w singles)
Chained Dumbbell Racklifts - Pin 1 (13") - 45+203,135+203x1 dumbbells hitting plates
Chained Dumbbell Racklifts - Pin 3 (17") - 135+203,185+203,225+203x1,275+203x0 cons outweight pros
17" Racklifts - Pin 3 (17") - 225,315,405x3,500x0,455x2
Power Shrugs - 320x3x5 (rest 90 sec b/w sets)
Bent-over Rows - 2x(185x8,210x5,235x1) (rest 90 sec b/w sets, 120 sec b/w series)
Weighted Chin-ups - bw+35,bw+45x5,bw+55x3 (rest 90 sec b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)
HIIT 12 sets (walk 30,sprint 15) on procur (whatever the hell it is)

I felt much stronger off the floor, but my lockout is still pretty bad. I'm dropping chained dumbbell lifts since they are too unstable to really benefit my deadlift. I'll just stick with varying the height of the regular racklifts and go for limit triples. That took a whole lot of time to get set up. Rows felt good until 235. I'm going to do some varying 5x5 for them. I have a butt load of rep schemes and plans for my accessory lifts to keep my OCD like mind busy so I can concentrate fully on my key lifts; press, squat, and deads. Chin-ups were different as I've switched to using a crude dip belt as well as holding a dumbbell between my ankles. I do this because the belt is always uncomfortable over 50lbs and that there are no 55lbs dumbbells here. Luckily the YMCA has a better dip belt. Tomorrow's the last day of school.

Craig Pfisterer

05-12-2006, 07:01 PM

May 12, 2006

Bradford Presses - 45x20
Seated Pin Presses - Pin 17 (45") - 95x5,135x6,165x4,190x3x3 (120 sec rest b/w sets)
Bottom's Up 45 Degree Incline CGBPs - Pin 14 (39") - 95x12,135x8,185x3,225x0,205x1,215x0
"6 Box Squats - 175x8x3 (45 sec rest b/w sets)
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)
Tuck Planche - 6x10 seconds (45 sec rest b/w sets)
Power Curls - 135,145,155,165,175,185,195,205x2 (as little rest as possible)
HIIT 20 sets (walk 30,sprint 15) on procur (whatever the hell it is)

An alright day. Tried some new stuff. Too tired from moving.

Nicolette L.

05-12-2006, 10:19 PM

WOW your curls are looking great! You are making progress on reaching your goals. Great job!

Craig Pfisterer

05-13-2006, 10:02 AM

WOW your curls are looking great! You are making progress on reaching your goals. Great job!

Thanks. My biceps strength has always been disproportional to my triceps. I'm hoping that the power curls will transfer over to helping with strongman strength.

Craig Pfisterer

05-14-2006, 08:58 AM

May 13, 2006

Overhead Squats - 45x15
Snatch Drill - 95,104,114,124,134,144x1+1+1+1,154x1+1+0 (60 sec rest b/w sets)
One Arm Barbell Snatches - 45x2/2,65,85,95x1/1,105x0/0,105x1/1,116x0/0
One Arm Dumbbell Snatches - 50,60,70,80,90,100x1/1,110/0/0 (as little rest as possible)
Hacklifts - 205,225,245,265,285,305,325,345x2 (as little rest as possible)
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)
Extreme Side Bends - 5x15/15
HIIT 8 sets (walk 30,sprint 15) on procur (whatever the hell it is)

I meant to post this yesterday. I tried 8x1+1+1+1 again with a lowered weight, but the increasing weight coupled with the short rests take their toll. The YMCA has nice bumper plates to use. So I'll use straight weight next time with 116lbs. The barbell I was using for the one arm snatches was loose on one end so I switched to a different bar at 95lbs. 110lbs is my next goal for the dumbbell snatches. I've added more leg work into my workouts. The YMCA also has a better procur thingy that has elevation and resistance options so I did my intervals at highest resistance and highest incline.

Craig Pfisterer

05-15-2006, 12:31 PM

May 15, 2006

ATG Dead Power Squats - Pin 15 (41") - 45x20,145x10,210x5,255x4x4 (120 sec rest b/w sets)
Dead Front Squats - Pin 11 (33") - 135x10,175x5x5 (60 sec rest b/w sets)
Bottom's Up Good Mornings - Pin 17 (45") 165,175,185,195,205,215,225,235x2 (as little rest as possible)
Romanian Deadlifts - 305x10x3 (60 sec rest b/w sets)
Tuck Planche - 28 seconds PR
HIIT 12sets (walk 30,sprint 15) on procur (whatever the hell it is)

Tough day, but in a good way. I really had to push on the power squats. Front squats were a gas as well. GM's were different this time as another guy was using the power rack, so I used the squat rack and the height of the tiers are not the height I use so my GM's were a lot deeper starts. RDL's went better than I had feared. The only thing I had to change was my grip as I usually use double overhand for acessory work, but I was sweating so much I had to alternate over-under each set. Hit a 7 second PR on the tuck planche. I've increased my workload considerablely as you may have noticed to get my body used to working at Fed-Ex ground this summer.

Craig Pfisterer

05-16-2006, 11:40 AM

May 16, 2006

Bradford Presses - 45x20
Strict Presses - 135x5
Thumbless Push Presses - 155x3,175x2,195,215,225x1,240x3x0
Power Clean and Strict Presses - 150x5,170x2x2,180x2 (120 sec rest b/w sets)
Partial Push Presses - 215x6 (attempts at 4 sec negatives)
Advanced Tuck Front Lever - 31 seconds PR
HIIT 20 sets (walk 60,sprint 30) on procursor

Interesting day to say the least. PP feel alright from the bottom, I just need to get my technique and form down. My lockout strength is better but the bar still slows at the sticking point. Today actually felt easy compared to yesterdays 130 some reps. A day off tomorrow will do wonders, I just hope I can find something to keep me from becoming bored.

Craig Pfisterer

05-18-2006, 07:21 PM

May 18, 2006

Good Mornings - 45x20
Power Cleans - 135,185,225x1
Deadlifts - 315,365,405,450x1,425x4x2 (rest 150 sec b/w sets) tough as hell
6" Platform Deadlifts - 225,315,365,405x1,435x0 (almost)
Power Shrugs - 330x3x5 (rest 90 sec b/w sets)
Bent-over Rows - 95x10,155x5x5 (rest 60 sec b/w sets)
Weighted Chin-ups - bw+35,bw+45,bw+55x5 (rest 90 sec b/w sets)
Tuck Planche - 4x15 seconds (45 sec rest b/w sets)

Several Hours Later
Deadlifts - 450x2x2,450x3x1

I felt drained today. I was angry at how bad my deads went, I was supposed to do 4x2 with 450 and I could only get a single. I dropped down the weight to get the sets. I should have gotten 435 on the platform deads but I started to loose my balance as the wooden planks have started to warp slightly. I felt like crap so I didn't do my sprint intervals. Of course much later when I went over with my sister to help her lift, I felt compelled to dead some more. I did a hell of a lot better, but I'm sure to be hurting tomorrow.

Craig Pfisterer

05-19-2006, 06:17 PM

May 19, 2006

Bradford Presses - 45x20
Seated Pin Presses - Pin 17 (45") - 135x6,165x4,195x2x0 (wtf!?!)
CGBPs - 135x10,185x5x5 (60 sec rest b/w sets)
Seated Pin Presses - Pin 17 (45") - 130x5x5 (60 sec rest b/w sets)
Advanced Tuck Front Lever - 5x13 seconds (45 sec rest b/w sets)
Power Curls - 145,155,165,175,185,195x2,205x1 (as little rest as possible)
Weighted Decline Situps - 25x2x15
Hyperextensions/Reverse Hypers - 25/25
Extreme Side Bends - 7.5x10/10

Weirdness. I'm changing some more stuff up as far as my lifting schedule and what I feel is necessary. I'm also helping my older sister get into lifting. After the workout, I dug and spread tanbark mulch for about 2.5 hours as an early Father's Day gift. Last week I dug up and tilled the garden for Mother's Day.

Craig Pfisterer

05-22-2006, 03:25 PM

May 22, 2006

Good Mornings - 45x15
Power Cleans - 135,185,225x1
4" Platform Stifflegged Deadlifts - 205,230,250x10,200x2x10 (rest 105 sec b/w sets)
25" Racklifts - 225,315,405,495x3,545x2
Bent-over Rows - 175x10x3 (rest 60 sec b/w sets)
Weighted Chin-ups/Pull-ups - bw+17.5x4/4x3 (rest 60 sec b/w sets) alternated
Tuck Planche - 4x15 seconds (45 sec rest b/w sets)
HIIT 12sets (walk 30,sprint 15) on procur

I've been feeling sickly since Thursday of last week, and this would be the first time in over a year that I've been sick, besides food posioning. I did do some minor conditioning over the weekend but nothing to really write about. My computer is busted so all of my data is gone, but hopefully it can be repaired. I did quite a lot of reps for my deadlifting and back work. Not many exercises but it feels good.

Ben Booker

05-22-2006, 10:57 PM

Good lifts Craigs,

Get better, I wont to see you posting PRs next time I check in.

Great job bro.

Craig Pfisterer

05-23-2006, 06:27 AM

Good lifts Craigs,

Get better, I wont to see you posting PRs next time I check in.

Great job bro.

Thanks, still feel pretty crappy but I plan on going for 240(+5 PR) and hopefully 250(+15 PR) pushpress today.

Craig Pfisterer

05-24-2006, 09:05 AM

May 23, 2006

Strict Presses - 45x10,135x5
Thumbless Push Presses - 155x3,175x2,195,215,225x1,240x5x0
Power Clean and Strict Presses - 160x5,180x1,180x2x0 (120 sec rest b/w sets) wtf?
Overhead Supports - 45,100,150,200,250,300x10 seconds,350 missed, 350x10 seconds
Advanced Tuck Front Lever - 4x15 seconds
HIIT 12 sets (walk 30,sprint 15) on procursor

I meant to post this yesterday. A rather sucky day. Push Presses felt slow and I don't even want to talk about my strict ones. I tried some heavy overhead supports but since I'm so tall, I have to do a partial OHS to do them. Well at least I know I can hold 350lbs over my head for 10 seconds. Overhead pressing is the only lift that really seems to have me at a quandry.

Craig Pfisterer

05-24-2006, 02:33 PM

May 24, 2006

Strict Presses - 45x10
PC+MP+PP's - 115,135,155x1+3+2,175x3(1+3+2) (120 sec rest b/w sets)
Thumbless Push Presses - 225x3x1, 225 missed 4th (60 sec rest b/w singles)
4 Board CGBP's – Pin 7+2 (35") – 185x5,225x2,260x4,225x3x5(120 sec rest b/w sets),135x12
Hyperextensions/Reverse Hypers - 25/25

I wasn't planning on lifting today, but I felt like I should to try out some new exercises and drills. I rode my bike to the gym and back this time, and I did some minor calisthenics work.

Craig Pfisterer

05-25-2006, 05:03 PM

May 25, 2006

Dead Front Squats - Pin 11 (33") - 45x20,135x10,185x3,225x2,255x1,290x0
"18 Box Squats - 185x8x3 (45 sec rest b/w sets)
Bottom's Up Good Mornings - 170x8x3 (60 sec rest b/w sets)
Romanian Deadlifts - 320x10x3 (60 sec rest b/w sets)
Tuck Planche - 4x15 seconds (45 sec rest b/w sets)

Fairly ho-hum day, the cardio machines were all being used so no cardio today.

Craig Pfisterer

05-26-2006, 01:39 PM

May 26, 2006

Strict Presses - 45x10
3 Board CGBP's – 135x6,185x4,225x3,275x6x3
24" ROM Seated Pin Presses – Pin 10 (49") - 135x5 (5 sec rest b/w reps)
18" ROM Seated Pin Presses – Pin 12+2" (55") - 165x5,185x4 (5 sec rest b/w reps)
12" ROM Seated Pin Presses – Pin 13 (61") - 205,225x5 (5 sec rest b/w reps)
Advanced Tuck Front Lever - 4x15 seconds
Power Curls - 160x8x3 (rest 60 sec b/w sets)
Hyperextensions/Reverse Hypers - 25/25
HIIT 12 sets (walk 30,sprint 15) on procursor

Very interesting day. I made a 3 board and a 4 board for board presses so I'm actually using boards instead of the power rack. I was having some troubles with the board moving around under the 2nd t-shirt so I took 2.5-3 minute rests to get mentally prepared better. The last 3 triples were quite ugly. I brought back the pin presses and I'm doing them more intelligently this time. I'm only taking a one day break this weekend as the buggers at the gym are closing up for something they call "Memorial Day" on Monday.

Craig Pfisterer

05-27-2006, 01:47 PM

May 27, 2006

Today was the first real day of training for my little brother. Today is his 16th birthday and I pushed him hard. He had just come off volleyball and he's getting serious about next year. He use to try lifting off and on. I wanted to test him and see where his levels were. He made a lot of PR's today.

Squats - 45x5,65,95,115x3,135 PR,155 PR+15,175x2 PR+35
Bench Presses - 45x5,65,85x3,105,115,125x1
Deadlifts - 115,135,185,225 PR+25,245 PR+45,275x1 PR+75
Military Presses - 45x5,65,85x3 PR+15
Romanian Deadlifts - 135,185x3,225,245x1
Bent-over Rows - 115x5 PR+30

I then had him do some conditioning.

60ft 10lbs dumbbell lunges
60ft 40lbs dumbbell runs with 20lbs weight vest
55ft 80lbs sled drag with 20lbs weight vest
55ft 100lbs sled drag with 20lbs weight vest
All done in 1.57.37

Next time he'll do it with the vest and sled on to save time.

He then did
PC+MP+PP's - 65x5(1+3+2) (60 sec rest b/w sets)
Overhead Walks - 2 and 1/4 a lap one way and then the other with 65lbs

I then did some overhead walks with one arm with the same weight for 7 and 1/8 a lap both arms. He's really pleased with how he did and I hope that his enthusiasm continues throughout the summer.

Craig Pfisterer

05-29-2006, 06:42 AM

May 28, 2006

Good Mornings - 45x15
Power Cleans - 135,185,225x1
4" Platform Stifflegged Deadlifts - 210,245,260x10,210x2x10 (rest 130 sec b/w sets)
21" Racklifts - 225,315,405,455x3,495x2
Bent-over Rows - 180x10x3 (rest 60 sec b/w sets) alternated DO and DU
Weighted Chin-ups/Pull-ups - bw+25x5/5x3 (rest 60 sec b/w sets) alternated
Tuck Planche - 4x15 seconds (45 sec rest b/w sets)
HIIT 12 sets (walk 30,sprint 15) on procur

I really like this day. If anything were wrong with this set-up, it would be that my lower back is fatigued before the racklifts. I'm going to drop them once I get to heavier deadlifts for sets of 5. Some of those gym kid stereotypes were there, but at least they were attempting to do deadlifts. One of them tried to 'lift' the weight I had in the rack for my last set when I went to get some water. Later, I was shocked to see them using a sumo style deadlift in the gym. I don't use it because my hands get pinned against my pelvis and it makes lockout awkward and painful.

Craig Pfisterer

05-31-2006, 07:13 AM

May 30, 2006

Strict Presses - 45x10
PC+MP+PP's - 115,135,155x1+3+2,180x2(1+3+2),180x1+2+3 (120 sec rest b/w sets)
Thumbless Push Presses - 205x1,215x2x0 son of a...
4 Board CGBP's – 185x3,225x2,250,255x5,260x2,155x12
Thumbless Push Presses - 205x6x1 (60 sec rest b/w singles)
Advanced Tuck Front Lever - 4x15 seconds
Hyperextensions/Reverse Hypers - 25/25

They've cut the air off in the gym. So it was about 90 with 100% humidity as condensation formed on the floor and the weights. It really sucked. My back tightened up during the overhead presses. After I missed 215 twice I moved on to 4 board CGBP's and son of a bitch did 185 feel heavy, heck all of the weights felt heavy and looked ugly. 260 was too much and I had to roll it off my chest to the support pins, which I set one too low. I was thinking of stopping then but I told myself to go screw myself and did my dropset and 6 singles with 205 on PP's. I had to head back over so my brother could do his workout.

5 Pullups
5 minutes on the elliptical trainer
10 Crunches
10 Pushups
20 Body Squats
Deadlifts - 135,185,205,225,245,255x1
Squats - 95,115,125,135,145,155x3
Romanian Deadlifts - 135,155,175,185,195,205x3
Bent-over Rows - 80x5x5 (60 sec rest b/w sets)
Incline Dumbbell Bench Presses - 35'sx5x5 (60 sec rest b/w sets)
Military Presses - 55x5x5 (60 sec rest b/w sets)

Craig Pfisterer

06-01-2006, 01:50 PM

June 01, 2006

Back Squats - 45x20
Dead Front Squats - Pin 11 (33") - 145x1,165,185,205,225,245,265x3 PR (120 sec rest b/w sets)
"18 Box Squats - 205x7x2 (45 sec rest b/w sets)
Romanian Deadlifts - 335x10x3 (60 sec rest b/w sets)
Tuck Planche - 4x15 seconds (45 sec rest b/w sets)

Tough day to lift but at least the air was back on. I made a 5lbs PR on FS's without even knowing it. I'd thought I was going to tie my best. Box squats went much better. RDL's are really starting to get tough. I was also expecting to work 2 hours at FedEx, but ended up only being there for 30 minutes.Later my brother went through his workout. I did a few sets of body weight exercises while he did his lifts.

20 Body Squats
10 Crunches
10 Pushups
5 minutes on the elliptical trainer
5 Pullups
Bent-over Rows - 65,85,105,115x3,120x2x3 PR
Bench Presses - 65,85,105,115,125x3 PR
Military Presses - 45,55,65,80,90x3 PR
Power Cleans - 88x6x1,88x2 (45 sec rest b/w singles)
Squats - 100x5x5 (60 sec rest b/w sets)
Romanian Deadlifts - 135x5x5 (60 sec rest b/w sets)

Craig Pfisterer

06-02-2006, 02:58 PM

June 02, 2006

Strict Presses - 45x10
3 Board CGBP's – 135,185,205,225,245x3,260x5x3 (rest 120 sec b/w sets)
CGBP's – 205x2x10 (rest 120 sec b/w sets)
45 Degree Incline CGBP's – 140x2x10 (rest 120 sec b/w sets)
Advanced Tuck Front Lever - 4x15 seconds (rest 45 sec b/w sets)
Power Curls - 165x8x3 (rest 60 sec b/w sets)
Hyperextensions/Reverse Hypers - 25/25

Good workout but I was short on time. I was planning on doing the seated pin press thing but my chest and triceps weren't willing, but I still had to go to work. I had an easier time with the 3 boards. The higher reps on my cgbp's were a real killer. I'm doing it sort of like an Ed Coan cycle, but instead of regular, cgbp, incline; I'm doing Frozenkilt's modified board press cycle, cgbp, and incline cgbp. It's easier on the shoulders. Work really sucks, even if it is just a 3 hour shift.

Craig Pfisterer

06-03-2006, 03:17 PM

June 03, 2006

I don't get the chance to keep track of every workout my little brother does as my dad has him do conditioning stuff on his "off days". This is what he did today
Chin-ups - 1,2,3
Push ups - 2,4,6
Squats - 4,8,12
Repeated twice
He wore the ankle weights for the rest of the day
60ft 80lbs sled drag with 20lbs weight vest down and up hill
60ft 220lbs sled drag with 20lbs weight vest down and up hill
60ft 300lbs sled drag with 20lbs weight vest down hill
6inch Reactive Drop Jumps with vest and no arm help - 2x10
The Bear
PC+FS+PP/PJ+BS+PP/PJ's - 70x5
Overhead Walks - 5 laps one way and then 4 laps the other with 70lbs
10lbs Med Ball Throwdowns - 10
10lbs Med Ball Overhead throws - 10

I'm changing my workouts quite a bit out of necessity of how strenuous FedEx work is.

Craig Pfisterer

06-05-2006, 04:39 PM

June 05, 2006

Good Mornings - 45x15
Hang Power Cleans - 155x2x5
Dead Front Squats - Pin 11 (33") - 205x2x5
29" Racklifts - 255,345,435,525,615,665x1 PR
Romanian Deadlifts - 355x3x3 (120 sec rest b/w sets)
Bent-over Rows - 190x3x3 (rest 120 sec b/w sets)
Tuck Planche - 4x15 seconds (45 sec rest b/w sets)

First day of my internship. I spent most of the time looking for printing companies and requesting quotes from local companies. Work wasn't too bad today. Hang power cleans were easy but the first set of front squats felt like 255 not 205. Hit a 50lbs PR on the racklift from a height I haven't done in few months. I then did RDL's with bumper plates so it looked like 1035lbs, if only. I also found out I have a 34" vertical and I had thought I'd lost a lot of my jumping ability in the absence of volleyball.

Craig Pfisterer

06-06-2006, 04:06 PM

June 06, 2006

Strict Presses - 45x10
PC+MP – 140x6x1+2 (60 sec rest b/w sets)
24" ROM Seated Pin Presses – Pin 10 (49") - 135x5 (5 sec rest b/w reps)
18" ROM Seated Pin Presses – Pin 12+2" (55") - 175,185x5 (5 sec rest b/w reps)
12" ROM Seated Pin Presses – Pin 13 (61") - 215,235x5 (5 sec rest b/w reps)
4 Board CGBP's – 155,185,205,235,240,245x5,175x12 (120 sec rest b/w sets)
Advanced Tuck Front Lever - 4x15 seconds (45 sec rest b/w sets)

I was considering push presses but decided to stick to my plan. Felt good, real good. The only difficult rep was the 4th of 235. It was barely moving but the 5th practically flew up by comparison.

Craig Pfisterer

06-07-2006, 06:02 PM

June 07, 2006

Weighted Chin-ups/Pull-ups - bw+30x2/2x(1,2,3) (rest 60 sec b/w ladders) alternated
Power Snatch - 131x1
Back Squats - 175x5x5

It was an off day, but I felt compelled to do something.

Craig Pfisterer

06-08-2006, 04:02 PM

June 08, 2006

Back Squats - 45x20
Dead Front Squats - Pin 11 (33") - 145x8x3 (45 sec rest b/w sets)
"18 Box Squats - 220x6x2 (45 sec rest b/w sets)
Bottom's Up Good Mornings - Pin 17 (45") - 180x6x3 (60 sec rest b/w sets)
Tuck Planche - 4x15 seconds (45 sec rest b/w sets)

Had a good day. Except for breaking the ceiling light in the gym doing a one handed power snatch to demonstrate explosion to my brother.

His last two workouts have been

Bent-over Rows - 45,65,85,105,120,130x3 PR
Bench Presses - 55,75,95,115,125,135x3 PR
Military Presses - 45,55,65,75,85x3
Power Cleans - 88x6x1 (45 sec rest b/w singles)
Squats - 115x4x5,120x5 (60 sec rest b/w sets)
Romanian Deadlifts - 135x5x5 (60 sec rest b/w sets)

Deadlifts - He got up to 255
Squats - He got up to 180x3 PR
Romanian Deadlifts - He got up to 205x3
Bent-over Rows - 80x5x5 (60 sec rest b/w sets)
Incline Dumbbell Bench Presses - 40'sx5x5 (60 sec rest b/w sets)
Military Presses - 60x5x5 (60 sec rest b/w sets)

Craig Pfisterer

06-09-2006, 03:50 PM

June 09, 2006

Strict Presses - 45x10
3 Board CGBP's – 135,185,205,225,250x2,275x5x2 (rest 120 sec b/w sets)
CGBP's – 230x3x3 (rest 120 sec b/w sets)
45 Degree Incline CGBP's – 170x3x3 (rest 120 sec b/w sets) had to power clean it up each set
Advanced Tuck Front Lever - 4x15 seconds (rest 45 sec b/w sets)
Bent-over Rows - 165x2x5

Nothing grand, but a good workout. I always get weird looks when I have 2x4's under my shirt with a bungee cord.

Craig Pfisterer

06-10-2006, 04:27 PM

June 10, 2006

2.5 Thickbar Pull-ups - 1,2,3,4,5,6,7
Pushups - 2,4,6,8,10,12,14
Squats - 4,8,12,16,20,24,28
Sled Dragging Uphill - 50ftx185,395,555 PR

Not a good idea. Took me 2.16.51 to make that 555. The other two were very easy. I'm going to be feeling this til next week.

Craig Pfisterer

06-12-2006, 03:49 PM

June 11, 2006

2.5 Thickbar Pull-ups - 1,2,3,4,5,6,7
Pushups - 2,4,6,8,10,12,14
Squats - 1-20

My little brother got 7 laps both ways with his overhead walk with 70lbs. Very impressed with him, were going to increase the weight and not tell him.

June 12, 2006

Good Mornings - 45x15
Hang Power Cleans - 155x2x5
Dead Front Squats - Pin 11 (33") - 205x2x5
Deadlifts - 330x6x1 (60 sec rest b/w sets)
Romanian Deadlifts - 375x3x3 (120 sec rest b/w sets)
Bent-over Rows - 200x3x3 (rest 120 sec b/w sets)
Tuck Planche - 4x15 seconds (45 sec rest b/w sets)

I was pretty stiff today and the warm-up doesn't get easier, but it does get me ready to lift big weights.

Craig Pfisterer

06-13-2006, 07:25 PM

June 13, 2006

Strict Presses - 45x10
Push Press – 135,165,185,205,225x1,245x4x0 (better than it has been)
24" ROM Seated Pin Presses – Pin 10 (49") - 135x5 (5 sec rest b/w reps)
18" ROM Seated Pin Presses – Pin 12+2" (55") - 185x5,195x3 (5 sec rest b/w reps)
12" ROM Seated Pin Presses – Pin 13 (61") - 225x5,245x4 (5 sec rest b/w reps)
4 Board CGBP's – 155,185,205,240,245,250x5,180x12 (120 sec rest b/w sets)
Advanced Tuck Front Lever - 4x15 seconds (45 sec rest b/w sets)

More or less decent. I have enough leg drive, it's just I push the bar out in front of my body whcih screws it up. Staying at the weights listed for the pin presses.

Craig Pfisterer

06-14-2006, 02:47 PM

June 14, 2006

Weighted Chin-ups/Pull-ups Ladders - bw+30 (rest 60 sec b/w ladders) alternated
1,2,3/1,2,3
1,2,3/1,2,3
1,2,1/1,2,1
1,2/1,2
"18 Box Squats - 135,185,225,275,315,345x1 PR,365x0

I was only planning on doing the pullup chinup ladders but I thought I could test my max on the 18" Box squat, which is slightly below parallel for me. instead of tomorrow so I could still do dynamic box squats. I made a 10lbs PR and rested for at least five minutes before attempting 365. My head felt like it was going to pop off my body like a cork pushing 345 back up. I should be getting 365 in about 7 weeks when I test again.

Craig Pfisterer

06-15-2006, 12:44 PM

June 15, 2006

Back Squats - 45x20
Dead Front Squats - Pin 11 (33") - 155x8x3 (45 sec rest b/w sets)
"18 Box Squats - 175x9x2 (45 sec rest b/w sets)
Bottom's Up Good Mornings - Pin 17 (45") - 190x6x3 (60 sec rest b/w sets)
Tuck Planche - 4x15 seconds (45 sec rest b/w sets)

Work got out early which is always a double edged sword. On one hand I get out of work early, on the other I don't get as big a paycheck. Went fast and furious through this workout. I stopped briefly as my left triceps was feeling sore to do some pushdowns and pushups. Must have been something I did at work and it should feel fine either today or tomorrow, so I'm not concerned.

Craig Pfisterer

06-16-2006, 02:12 PM

June 16, 2006

Strict Presses - 45x10
3 Board CGBP's – 135,185,225,255,275x2,290x3x2,290x1 (rest 120 sec b/w sets)
CGBP's – 205x2x10 (rest 120 sec b/w sets)
45 Degree Incline CGBP's – 140x2x10 (rest 120 sec b/w sets) had to rest pause the last rep of the last set
Advanced Tuck Front Lever - 4x15 seconds (rest 45 sec b/w sets)
Bent-over Rows - 165x2x5

I'm pretty exhausted, a weekend of rest will do me some good.

Craig Pfisterer

06-18-2006, 03:14 PM

June 18, 2006

2.5 Thickbar Pull-ups - 1,2,3,4,5,6,7
Hindu Pushups - 3,6,9,12,15,18,21
Hindu Squats - 1-20

Just really really bored.

Craig Pfisterer

06-19-2006, 03:26 PM

June 19, 2006

Good Mornings - 45x15
Hang Power Cleans - 155,175x5
Dead Front Squats - Pin 11 (33") - 205,235x5 really tough to do without a warm-up
25" Racklifts - 225,315,405,495,545,605x1 PR
Romanian Deadlifts - 415x2x3 PR,415x2 (120 sec rest b/w sets) lost my balance on the last rep at lockout.
Bent-over Rows - 210x3x3 (rest 120 sec b/w sets)
Tuck Planche - 4x15 seconds (45 sec rest b/w sets)

Felt a little sluggish because of the heat during the day. Made two PRs a 20lbs to my 25" racklift and doing a lot on the RDl's. The racklifts with definitely carry over to my regular dead since I've been consciously setting myself in a disadvantaged position like the top of my actual deadlift. Going to cycle back down and do 8x3 with 45 seconds rest with 230 next time and go for 235x1-3x3 for bent-over rows.

Craig Pfisterer

06-20-2006, 07:40 PM

June 20, 2006

Strict Presses - 45x10,95,120,145,170x5,170x3 (120 sec rest b/w sets)
Push Presses – 155,175,205,215,225,235x1,245x3x0 (couldn't get it locked out on the 2nd attempt)
Partial Push Presses - 275x3x2 (120 sec rest b/w sets)
3 Board CGBP's – 235x5x5 (120 sec rest b/w sets)
Advanced Tuck Front Lever - 4x15 seconds (45 sec rest b/w sets)

I was planning on doing 2 sets of 5 with 170 but I knew that my form would be ugly and unproductive. My shoulders very felt weak and sore from moving boxes overhead and such. I was very sore today. I think I couldn't have been any closer than I was to finishing the lift at 245 on the 2nd rep. I'm always disatisfied with my pressing workout set-up but I'll find a set-up that works eventually.

Nicolette L.

06-20-2006, 08:12 PM

form is always the most important thing. Good call. Don't be to hard on yourself it will workout in time. It just takes time to find what works for you.

Craig Pfisterer

06-21-2006, 01:48 PM

June 21, 2006

Weighted Chin-ups/Pull-ups Ladders - bw+30 (rest 60 sec b/w ladders) alternated
1,2,3/1,2,3
1,2,3/1,2,2

I then switched to doing a 60 second, 120 second, 120 second style and each rep felt easier than the next

1,2,3/1,2,4
Power Clean and Strict Presses - 175x3x(1,2,3)

These felt really good. Just more stuff I need to think about.

Craig Pfisterer

06-22-2006, 05:25 PM

June 22, 2006

Back Squats - 45x20
"18 Box Squats - 205x8x2 (45 sec rest b/w sets)
Dead Front Squats - Pin 11 (33") - 45,95,145,195x3,235x3x(1,2,3),170x12
Bottom's Up Good Mornings - Pin 17 (45") - 205x3x3 (120 sec rest b/w sets)
Tuck Planche - 4x15 seconds (45 sec rest b/w sets)

Good day is all I can really say. The ladders were the same style as yesterday.

Craig Pfisterer

06-23-2006, 05:15 PM

June 23, 2006

Strict Presses - 45x10
Push Presses – 165x7x3 (rest 30 sec b/w sets)
3 Board CGBP's – 45,95,145,195x3,250x3x(1,2,3),195x12
45 Degree Incline CGBP's – 185x3,2 (rest 120 sec b/w sets) really weak here
Power Clean and Strict Presses - 180x3x(1,2,3)
Advanced Tuck Front Lever - 4x15 seconds (rest 45 sec b/w sets)
Bent-over Rows - 165,190x5

Felt pretty good. I just need to figure out a way to get my incline work up.

Craig Pfisterer

06-30-2006, 09:24 PM

June 26, 2006

Good Mornings - 45x15
Hang Power Cleans - 135,155,175x5
Dead Front Squats - Pin 11 (33") - 175,205,235x5
Deadlifts - 370x6x1 (60 sec rest b/w sets)
Romanian Deadlifts - 230x8x3 (45 sec rest b/w sets)
Bent-over Rows - 235x3x3 PR (rest 120 sec b/w sets)
Tuck Planche - 4x15 seconds (45 sec rest b/w sets)

An okay lifting day. I got a finger smashed at work and the other fingers are tender from pulling tabs off vhs tapes. I got my order of high strength packing bands to use as tightwad bands for exercises. I need to fiddle with them a bit longer to get the specfics but it looks like each band seems to have 22 pounds of strength fully stretched.

June 27, 2006

Strict Presses - 45x10
Reverse Band Push Presses – 285x1,315x3x0,300,315x1 PR,325x4x0
3 Board CGBP's – 250x5x3 (120 sec rest b/w sets)
Seated Dumbbell Presses - 60'sx14,45'sx17,30'sx21 (120 sec rest b/w sets)
Advanced Tuck Front Lever - 4x15 seconds (45 sec rest b/w sets)

First time with the bands and it was really awkward to setup but the exercise itself was rewarding. I had 3 doubled bands on each side so I'm not sure of tension or what not.

June 28, 2006

Pull-ups - 5
Chin-ups - 5
Weighted Pull-ups Ladders - bw+30,+40,+50,+60,+70,+80,+90x(1,2,3)
2.5 Thickbar Pull-ups - 12

Even though all I did was pull-ups, it felt pretty good. Just wish I could have gotten more than 12 for my back off set.
June 29, 2006

Back Squats - 45x20
"18 Box Squats - 240x7x2 (45 sec rest b/w sets)
Dead Front Squats - Pin 11 (33") - 45,95,145,195x3,245x3x(1,2,3),180x12
Bottom's Up Good Mornings - Pin 17 (45") - 215x3x3 (120 sec rest b/w sets)
Tuck Planche - 4x15 seconds (45 sec rest b/w sets)

Really tough day. Took a bit longer than I wanted to when a kid took off my weights to do upright rows in the squat rack.

June 30, 2006

Strict Presses - 45x10
Push Presses – 120+2bands a sidex7x3 (rest 30 sec b/w sets)
3 Board CGBP's – 45,95,155,195x3,245x1,260x3x(1,2,3),195x12
Power Clean and Strict Presses - 185x3x(1,2,3)
Bent-over Rows - 165,185,205x5
Advanced Tuck Front Lever - 4x15 seconds (rest 45 sec b/w sets)

A really good lifting day. I just need to do some more work on figuring out these specific bands.

Craig Pfisterer

07-03-2006, 07:55 PM

July 03, 2006

Good Mornings - 45x15
Hang Power Cleans - 140,165,195x5
Front Squats - 160,185,215x5
21" Racklifts - 225,315,405,495,545x1 PR,585,565x0
Romanian Deadlifts - 250,295,340x5
Bent-over Rows - 140,165,195x5
Tuck Planche - 4x15 seconds (45 sec rest b/w sets)

I didn't take very much rest in between sets except for the racklifts. As soon as I had room or the weights were changed I went. I did the hang power cleans a bit heavy today, so I'll back off and use lighter weights as it is only supposed to be a warm-up. I couldn't find any data of a max pull at 21" except for a very tough double at 495. 545 was a bit tough but a very strong lift, which is why I took such a leap for the next set. I was really worried about how I'd do today because I did a stupid band experiment the other day working up to a deadlift with band tension and weight totaling 675lbs that made my back a little tense the rest of the day. Not doing that again anytime soon. I'm also curious about others experiences with bands and Gillingham deadlift program.

Craig Pfisterer

07-05-2006, 03:15 PM

July 04, 2006

2 3/8" Thickbar Strict Presses - 35x10
2 3/8" Thickbar Power Clean and Push Presses - 125x5,145x3,165x2,185,205x1,215x4x0 (couldn't clean or continental it, I have nothing to rest it on)
3 Board CGBP's – 220x1 (gave up as the bar is crap in my basement)

I really hate it when the gym is closed. I was embrassed to put this one up. It was going well until 215. It was a very painful continental attempts. I just don't have the build for it. I was very close to being parallel to the ground on the last two attempts. And I gave up in disgust because of the crappy bar and gym set-up.

July 05, 2006

Strict Presses - 45x10
Reverse Band Push Presses (1 set of double bands) – 95,135x5,155x3,185x2,210,235,250x1,260x0,260x1 PR,275x3x0,170x4x6
3 Board CGBP's – 220x5x5 (120 sec rest b/w sets)
Advanced Tuck Front Lever - 4x15 seconds (45 sec rest b/w sets)
Weighted Pull-ups - bw+20,+40x5
Weighted Chin-ups - bw+20,+40x5
Pull-ups off top of cable station - bwx8

I wasn't expecting to lift at 10 today and I was going to wait until after work. Boy did this make up for yesterday. Reverse band push presses had a single doubled up elastic that I bought from McMaster-Carr which I've measure to be about 100lbs at the very bottom. I didn't count on the 8" of movement to get under the bar for the dip so it was about 65lbs when standing up. The the back work was a condensed version of my normal wednesday workout and I might keep it this way.

Craig Pfisterer

07-06-2006, 09:32 PM

July 06, 2006

Back Squats - 45x20
"18 Box Squats w/ 2 bands- 140x9x2 (45 sec rest b/w sets)
Deadlifts w/ double bands - 165x10x1 (45 sec rest b/w sets)
Concentric Good Mornings - 135,185,225,255x1,265x0,235x2 (PR with 255, but made my back really sore)
Tuck Planche - 4x15 seconds (45 sec rest b/w sets)

I didn't get in everything that I wanted to but I'm moving some exercises around and tweaking my program a bit, so no worries.

Craig Pfisterer

07-07-2006, 09:21 PM

July 07, 2006

Strict Presses - 45x10, 45+2 bandsx5
Push Presses – 130+2bands a sidex7x3 (rest 30 sec b/w sets)
3 Board CGBP's – 45,95,155,195x3,245x1,275x3x(1,2,3),205x12
Power Clean and Strict Presses - 190x(1,2,2)
Bent-over Rows - 145,165,185,205,225x5 PR
Advanced Tuck Front Lever - 4x15 seconds (rest 45 sec b/w sets)

An okay lifting day. My triceps were tired from the speed work as the band tension is 90% or my straight weight max. The only disappointment was the poor showing in the PC+MP, I'll take a go at it next week and if I'm still stuck, I'll go 170, 180, then 190. Still have much to figure out. Oh I had to use the smith machine for the lever holds, and it sad because it only comes to my eyes at the highest level.

Craig Pfisterer

07-10-2006, 08:58 PM

July 10, 2006

Good Mornings - 45x15
Snatch Grip Deadlifts - 135,185,225,275,315x5,365x2 PR (wanted 5)
Dead Front Squats - 155,185,215,245x3,275x2 PR (wanted 3)
Romanian Deadlifts - 225,265,305,345 PR,385x5 PR
Good Mornings - 135,155,175x8 PR,195x5 PR (wanted 8)
Tuck Planche - 34 seconds PR

I did make a lot of PR's but they are more minor ones in the whole scheme of things. I was exhausted after the front squats. I've figured out my main lifts IE Heavy and Speed, I just need to pin down my assistance and supplementary lifts. I find that working at Fed-Ex is like extra workouts, especially now that I pull double shifts, well 1.5 shifts to be technical about it.

Craig Pfisterer

07-11-2006, 08:00 PM

July 11, 2006

Strict Presses - 45x10
Power Clean and Strict Presses – 100x5,130x3,150x2,170,195,205,215x1,220x3x0,150x3x 6
3 Board CGBP's – 135,165,195,225,255x3,285x2
Pull-ups - bw,20,40,60,80x3,100x1
Curl Grip Bent-over Rows - 155,175,195,215x5,235x3
Advanced Tuck Front Lever - 34 seconds PR

Tried my best and that's all I can say. A day of rest to clear my head and finally get all of this workout stuff figured out.

Craig Pfisterer

07-13-2006, 07:27 PM

July 13, 2006

Back Squats - 45x20
"18 Box Squats w/ 2 bands- 185(265/225)x5x2 (45 sec rest b/w sets)
Deadlifts - 315x10x1 (45 sec rest b/w sets)
17" Racklifts w/ 3 double bands - 190(475/325)x10x1 (45 sec rest b/w sets)
Bottom's Up Squat - pin 9(45") - 135,185,225,275x1,315x5x1 (I took short rests)
Tuck Planche - 4x15 seconds (45 sec rest b/w sets)

Working with some new ideas. I was originally going to do the concentric goodmorning and bottom's up squat alternated on this day, but I decided to make them a max effort exercise instead. The bottom's up squat was set up to mimic the position I'm in when I pull for deadlift. I might have been able to do 365 or 405 if I was lucky. I've made a list of 29 overhead max effort and 46 lower body max effort exercises. Every 4 wks I will check my max deadlift and either my best power clean and strict press or push press.

Craig Pfisterer

07-14-2006, 09:03 PM

July 14, 2006

Strict Presses - 45x10,+1 bandx5,+2 bandsx4,+3 bandsx3
Push Presses w/ 3 bands – 90(210/150)x8x2 (rest 30 sec b/w sets)
Power Clean and Strict Presses - 160x3x5
Pull-ups - bw,+10,+20,+30,+40,+50,+60,+70,+80x3,+90x2,bwx4x5
Advanced Tuck Front Lever - 3x17 seconds (rest 45 sec b/w sets)
Split Squats - 135x5/5

Not a very tough day. I took very little rest up to bw+60, after that I took about 2 minutes rest and went to 30 seconds rest for the sets of 5. I did the split squats to see how they felt, but I don't really like unilateral exercises, so I'm at a bit of a quandry with choosing a quad dominant exercise for higher reps as assistance work. I think my quads are now an endurance weak point for me.

Craig Pfisterer

07-15-2006, 01:11 PM

July 15, 2006

Seated Overhead Presses - 60x20
Bent-over Rows - 70x20
Close Grip Bench Presses - 80x20
Back Squats - 90x3x20

Just a quick feeder workout in the basement. Took about 13 minutes from set-up to finish.

Craig Pfisterer

07-17-2006, 04:14 PM

July 17, 2006

BEFORE WORK
Good Mornings - 45x15
17" Racklifts - 155,245,335,425,475x1,515x3x0,425x3
Dead Front Squats - 135,185,235x3,275x1,235x3x3 (60 sec rest b/w the triples)
Romanian Deadlifts - 385x3,245,285,325,365x5
Good Mornings - 125x1

AFTER WORK
Dead Front Squats - 150,175,200,225x3,250x2x0
Romanian Deadlifts - 230,270,310,350x5,390x2
Good Mornings - 1120,140x8,160x5
Tuck Planche - 3x17 seconds (45 sec rest b/w sets)

One of my worst days ever. I felt strong until 515, and then it all went down hill. Long story short; left in disgust, worked a single shift, practically staggering from heat exhaustion (fricken 105 heat index), and tried to do some assemblence of assistance work. I'm probably going to stop doing RDL's as the GM's hit the posterior harder and I practically will be doing them with the speed rack pulls.

Craig Pfisterer

07-18-2006, 08:25 PM

July 18, 2006

Strict Presses - 45x10
Seated Presses – 100x5,125x3,145x2,165,185,195,205x1,215x0,210x3x0, 155x3x6
3 Board CGBP's – 135,165,195,225,255x3,285x2
Bent-over Rows - 135,155,175,195,215,235x5 PR
Advanced Tuck Front Lever - 3x17 seconds (45 sec rest b/w sets)

Better than yesterday, but still pretty ho-hum. My rows seem to be flourishing though.

Craig Pfisterer

07-20-2006, 09:16 PM

July 20, 2006

Back Squats - 45x20
18" Box Squats w/ 2 bands- 195(275/235)x5x2 (45 sec rest b/w sets)
4" Platform Deadlifts - 275x10x1 (45 sec rest b/w sets)
17" Racklifts w/ 3 double bands - 205(490/340)x10x1 (45 sec rest b/w sets)
Good Mornings - 185x3x5 (I took short rests)
Tuck Planche - 3x17 seconds (45 sec rest b/w sets)

Nice fast lifting day. The box squats made my back tighten up but that went away during the racklifts.

Craig Pfisterer

07-21-2006, 03:40 PM

July 21, 2006

Strict Presses - 45x10,+1 bandx5,+2 bandsx4,+3 bandsx3
Push Presses w/ 3 bands – 100(220/160)x8x2 (rest 30 sec b/w sets)
Power Clean and Strict Presses - 170x2x5
Pull-ups - bw+40x3x5
Advanced Tuck Front Lever - 3x17 seconds (rest 45 sec b/w sets)

I tweaked my neck a bit on either the 2nd or 3rd set of push presses. I hope it will go away over the weekend.

Craig Pfisterer

07-24-2006, 02:31 PM

July 23, 2006

Seated Overhead Presses - 60x20
Bradford Presses - 60x10/10
Bent-over Rows - 70x2x20
Shrugs - 90x2x25 supersetted with 10lbs side laterals for 12 reps

July 24, 2006

Good Mornings - 45x15
Deadlifts - 135,185,225,275,315,365,405x1
Stiff-legged Deadlifts - 135,225x5,315x2x5
Bottom's Up Squat - pin 9(45") - 185,225,275,315x1,365x0,335x1
Dead Front Squats - 70x6,115,160,195,230,255x3
Tuck Planche - 3x17 seconds (45 sec rest b/w sets)

My neck is feeling better, but it is still not a 100%. The workout for rehab took away some of my static endurance strength during the tuck planches.

Craig Pfisterer

07-25-2006, 08:06 PM

July 25, 2006

Strict Presses - 45x10
Band Push Presses w/ 1 band (+40/+20) – 85,105,125,145,165,185,205,215x1,225x2x0
3 Board CGBP's – 95x6,135,185,225,250,275x3
Bent-over Rows – 135,185,205,225,245x5 PR
Advanced Tuck Front Lever – 3x17 seconds (45 sec rest b/w sets)
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 2 times no rest

Neck doesn't bother me anymore, it still a little tender if I move my neck back and to the left. I felt very powerful today. I went for only 275 because I wanted to hit a weight I know I could triple. I'm really liking the rows a lot, probably because I'm making so much progress.

Craig Pfisterer

07-26-2006, 04:44 PM

July 26, 2006

Circuit
30 sec jumping jacks
30 sec verticle hops
30 sec split shuffles
30 sec salaom jumps
repeated 3 times no rest
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 3 times no rest

Just a gpp workout. My ankles and lower calf area insert is quite sore, probably do to neglect or the fact I don't do much bounding/jumping.

Craig Pfisterer

07-27-2006, 08:41 PM

July 27, 2006

Back Squats - 45x20
18" Box Squats w/ 2 bands- 205(285/245)x5x2 (45 sec rest b/w sets)
4" Platform Deadlifts - 295x5x2 (45 sec rest b/w sets)
17" Racklifts w/ 3 double bands - 225(510/360)x10x1 (45 sec rest b/w sets)
Good Mornings - 185x3x8 PR (I took short rests)
Tuck Planche - 3x17 seconds (45 sec rest b/w sets)
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 2 times no rest

Knees were a bit creaky but that went a way fast. I'm going to do 5x2 for speed pulls to save time and to get more work in a shorter time. Everything felt light besides the first set of box squats. Goodmornings felt easy.

Craig Pfisterer

07-28-2006, 07:02 PM

July 28, 2006

Strict Presses - 45x10,+1 bandx5,+2 bandsx4,+3 bandsx3
Push Presses w/ 3 bands – 110(230/170)x8x2 (rest 30 sec b/w sets)
Power Clean and Strict Presses - 185x3
Wide Grip Military Presses - 135x2x5
Pull-ups - bw+40x3x6
Advanced Tuck Front Lever - 3x17 seconds (rest 45 sec b/w sets)
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 2 times no rest

Nothing much to say about today.

Craig Pfisterer

07-29-2006, 03:40 PM

July 29, 2006

Elliptical Trainer for 6 minutes warm-up
5 pull-ups
10 hindu pushups
Circuit
30 sec jumping jacks
30 sec split shuffles
30 sec burpees
30 sec salaom jumps
repeated 4 times no rest
10 star jumps
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 3 times no rest

Another gpp workout. I felt like a rock waking up today. Sleeping in let exhaustion finally catch up with me.

Craig Pfisterer

07-30-2006, 06:56 PM

July 30, 2006

30 sec jumping jacks
30 sec burpees
30 sec split shuffles
30 sec burpees
30 sec salaom jumps
30 sec burpees
30 sec mountain climbers
30 sec burpees
30 sec jumping jacks

Another gpp workout.

Craig Pfisterer

07-31-2006, 08:21 PM

July 31, 2006

Good Mornings - 45x15
Deadlifts - 135,185,225,275,315,365,420x1
Stiff-legged Deadlifts - 135,235x5,335x2x5 PR
17" Racklifts - 155,245,335,425x1,515x0,500x1
Dead Front Squats - 80x6,125,170,215,240x3,265x2
Tuck Planche - 3x17 seconds (45 sec rest b/w sets)
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 2 times no rest

Only 420 of the deadlifts felt heavy. I sucked at racklifts and front squats but made some decent lifts.

Craig Pfisterer

08-01-2006, 08:31 PM

August 01, 2006

Strict Presses - 45x10,115,155,185x1,205x0
Push Presses - 205,225x1,245x3x0
Push Press Starts -245,275x3
3 Board CGBP's – 135,195,215,235,255x5 PR,195x12
Bent-over Rows – 135,195,215,235x5,255x3 PR,185x12
Advanced Tuck Front Lever – 3x17 seconds (45 sec rest b/w sets)
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 2 times no rest

Still no go with 245 for push press. Everything else felt great.

Craig Pfisterer

08-07-2006, 09:13 PM

August 02, 2006

5 pull-ups
10 pushups
25 squats
Power Clean and Strict Presses - 185x10x1 (90 sec rest b/w sets)
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 3 times no rest
25 squats

August 03, 2006

Back Squats - 45x20
Dead Stop Front Squats w/ 2 bands - 140(220/180)x5x2 (45 sec rest b/w sets)
18" Box Squats w/ 2 bands - 215(295/255)x5x2 (45 sec rest b/w sets)
4" Platform Deadlifts - 315x5x2 (45 sec rest b/w sets)
Reverse band Deadlifts w/ 3 double bands - 435(435/305)x5x2 (45 sec rest b/w sets)
Good Mornings - 195x3x8 PR (I took short rests)
Tuck Planche - 3x17 seconds (45 sec rest b/w sets)
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 2 times no rest

August 04, 2006

Strict Presses - 45x10,145x5x3 (rest 45 sec b/w sets)
Push Presses w/ 3 bands – 115(235/175)x5x2 (rest 45 sec b/w sets)
Seated Overhead Presses - 95,135,165x5 PR,185x3
Advanced Tuck Front Lever - 3x17 seconds (rest 45 sec b/w sets)
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 2 times no rest

August 07, 2006

Good Mornings - 45x15
4" Deadlifts - 135x5,225x2,315x1,385x5 PR
4" Stiff-legged Deadlifts - 225,315x5
13" Racklifts - 135,225,315,405,455x1 PR
Tuck Planche - 3x17 seconds (45 sec rest b/w sets)
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 2 times no rest

I apologize for not keeping this up to date the last few days. The heat wave, working a shitty job and my dad being the hospitol briefly for diverticulitis had me very stressed out. I love my parents dearly and just thinking about them not being there leaves me uneasy. A few things about the previous training week then today's training. I'm doing too many movements and I'm going to stop doing speed work for deadlifts and reverse band deadlifts. I'm also making my band push presses my heavier day with cg3bbp and bent-over rows and having standing presses for triples with seated presses and pull-ups. I'll be doing extra workouts when I feel like it as well. I'll be doing 5x2 for both banded front and box squats with barbell gm's on Thursday. On to today's lifting. I felt really good besides a burning sensation in my stomach, but that was just from dinner the night before. I was planned to pull 375, but I went with 385. I can't say it was a true PR for 4" deadlifts as I've never attempted a max at this height or done anything besides speed pulls or sldl's, but it is in the sense that my PR from a while back of from the floor deads for a set of 5 is 395. 4" stiff-legs were not a PR and I was only planning on doing 275, but I felt strong. I could've done more on everything but this is just my first week at this. With only about 3 main lifts a workout, they'll go by fast.

Craig Pfisterer

08-08-2006, 09:19 PM

August 08, 2006

Strict Presses - 45x10
Push Presses w/ 3 bands (+120/+60) - 45,85,105,125,135x1,155x0,155x1,165x0
3 Board CGBP's – 135x5,185x3,225x1,275x4 PR
Bent-over Rows – 135x5,185x3,225x1,255x5 PR
Advanced Tuck Front Lever – 3x17 seconds (45 sec rest b/w sets)
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 2 times no rest

It was a good lifting day, though I would have liked 275x5. My elbows will be hurting tomorrow for sure. After work I did weigthed decline sit-ups with 5,10,20lbsx10 and bwx25 because I'm still helping my brother and we do it as an I go, you go thing for rest. He did quite well with 155x5 for box squat and 175x5 for 3" sldl.

Craig Pfisterer

08-09-2006, 08:23 PM

August 09, 2006

Ladder triset
Pull-ups - 1,2,3,4,5
Hindu pushups - 2,4,6,8,10
Squats - 6,12,18,24,30
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 3 times no rest

Just bodyweight stuff for my off day.

Craig Pfisterer

08-10-2006, 07:09 PM

August 10, 2006

Strict Presses+Back Squats+Goodmornings - 45x10
45 degree Incline Bench Presses - 115,135,155,175,195x5 PR
Goodmornings - 135,165,190,210 PR,225x5 PR
Power Shrugs - 225,315,405x5,500,550x3
Tuck Planche - 3x17 seconds (45 sec rest b/w sets)
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 2 times no rest

I've really changed my training program. I'll post it up later when I have more time.

Craig Pfisterer

08-11-2006, 08:01 AM

Mon-Sat
Warm-ups - Strict Presses+Squats+Good Mornings – 45x10+10+10
Cool down - Static Abdominal Circuit repeated 2 times no rest

Monday
3 Board CGBPs –5x5, working to 5rm
Goodmornings – 5x5, working to 5rm
Power Shrugs – 3x5,2x3, working to 3rm
Tuck Planche – 3x17 seconds (45 sec rest b/w sets)

Tuesday
Power Cleans – 5x5, working to 5rm
Hi Clean Pulls – 3x5,2x3, working to 3rm
Strict Presses+Push Presses – 5x3+2, working to 3rm for SP
Advanced Tuck Front Lever – 3x17 seconds (45 sec rest b/w sets)

Wednesday
Front Squats – 5x5, 2 weeks of 3x5 working sets, 1 week working to 3-5rm
Bent-over Rows – 5x5, working to 5rm

Thursday
45 degree Incline Presses – 5x5, working to 5rm
Goodmornings – 5x5, working to 5rm
Power Shrugs – 3x5,2x3, working to 3rm
Tuck Planche – 3x17 seconds (45 sec rest b/w sets)

Friday
Power Cleans – 5x5, working to 5rm
Hi Clean Pulls – 3x5,2x3, working to 3rm
Eye-level Iso Press – 1x6-8 seconds
Partial Press from top of head – 3-5x1, working to 1rm
Seated Lockouts – 3-5x1, working to 1rm
Advanced Tuck Front Lever – 3x17 seconds (45 sec rest b/w sets)

Saturday
Front Squats – 5x5, 2 weeks of 5x5 working sets, 1 week of 3x5 working sets
Weighted Pull-ups – 2x5,2x3, working to 3rm

Any questions of or comments feel free to inquiry or respond.

Craig Pfisterer

08-11-2006, 08:29 PM

August 11, 2006

Strict Presses+Back Squats+Goodmornings - 45x10
Power Cleans – 135,165,190,210x5 PR,225x4 PR(missed 5th)
Hi Clean Pulls – 135,185,225x5,250,275x3 (first time trying them)
Eye-level Iso Press – 205x8 seconds
Partial Press from top of head – 135,185,225,245x1,265x0
Seated Lockouts – 225,315,365,405,455x1 (too easy)
Advanced Tuck Front Lever – 3x17 seconds (45 sec rest b/w sets)
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 2 times no rest

Last day of my summer job, which means school's starting up in 2 weeks. Now I have no excuse not to do intense cardio anymore. My forearms and traps will be sore for some time doing all of this dynamic type pulling. This workout took a little longer because of setting up the rack, adding and taking off plates, and starting each clean and clean pull from the ground. I'll set my sights on 225x5 on Tuesday.

Craig Pfisterer

08-12-2006, 08:52 PM

August 12, 2006

Strict Presses+Back Squats+Goodmornings - 45x10
Front Squats – 135x5,185x5x5 (60 sec rest b/w working sets)
Pull-ups - bw,40x5,70x3,95x1 (warmed up with a set of pulldowns with 135x5)
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 2 times no rest

An allright day. The front squats were fine but I think I'll do 3 sets of 5-8 reps for pull-ups like I was attempting before.

Craig Pfisterer

08-14-2006, 11:27 AM

August 14, 2006

Strict Presses+Back Squats+Goodmornings - 45x10
3 Board CGBP's – 135,185,225,255,275x5 PR
Goodmornings - 135,170,195,215,230x5 PR
Power Shrugs - 225,335,425x5 PR,515,565x3 PR
Tuck Planche - 3x17 seconds (45 sec rest b/w sets)
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 2 times no rest

I'm really at a lost of what to do. My workouts take 30-60 minutes to complete depending on number of people and fatigue. Without my summer job, I now have enough free time to have no excuse for not having a social life. Maybe I should add in some cardio...

Craig Pfisterer

08-15-2006, 09:04 PM

August 15, 2006

Strict Presses+Back Squats+Goodmornings - 45x10
Power Cleans – 135,165,190,210x5,225x3 (need to lower the weight)
Hi Clean Pulls – 135,185,225x5,255,280x3 PR
Military Presses+Push Presses – 95,135,155,175x3+2 (felt heavy)
Advanced Tuck Front Lever – 3x17 seconds (45 sec rest b/w sets)
Circuit
30 sec plank hold
15 sec side plank r/l
30 sec bird dog r/l
repeated 2 times no rest
Cardio
Recumbent Bike and Arm cycle thingy ladders
10 min,5 min,8 min,4 min,6 min,3 min,4 min,2 min,2 min,1 min
45 minutes total
Supersetted weighted decline situps and weighted back extensions
5,15,25x10, bwx25

I felt awkward doing the power cleans today and I had a weird burning sensation in my right forearm when I'd release from the clean. It wasn't painful, it just felt like my arm would get very warm. Probably not a good thing. I'll do them on Friday working up to 215x5. I was planning on doing 185 for my last set of military and push presses, but 135 felt unreasonably heavy as did 155. 175 wasn't too bad so I'll work up to 180 over 5 sets next week. I did the cardio because I was really really bored. I'd walked the dog for an hour and 5 minutes the day before and she was exhausted. Today I just alternated between the two cardio machines down in the free weight section because they'll be closing the upstairs area for repairs until I go back to school. I just set them to 50% and random select. I did the weighted core work to help pace my brother with his workouts. He did quite well with an easy 165x5 for box squats and 195x5 for sldl's off 25's.

Craig Pfisterer

08-16-2006, 09:04 PM

August 16, 2006

1st Circuit repeated 3 times no rest
One Legged Supine Bridges – 15/15
Warrior Lunge Stretch – 15 seconds per side
Dead Bug Twists – 15/15
Side Hip Thrusts – 15/15
Scap Pushups – 20
2nd Circuit repeated 3 times no rest
Cheetah Pose – 15 seconds
Dog Pose – 15 seconds
Cat Pose – 15 seconds
Cobra Pose – 15 seconds
Prone Scorpions – 15/15
3rd Circuit repeated 2 times no rest
Plank – 30 seconds
Side Plank – 15 seconds per side
Bird Dog – 30 seconds per side
Military Press-Squat-Goodmorning – 45x10+10+10
Front Squats – 135,185x5,225x3x5
Bent-over Rows – 135,175,205,235,260x5 PR
4th Circuit repeated 2 times then 60 seconds rest repeated 4 times
Burpees – 30 seconds
Pushups-Chinups – 30 seconds

I got my money's worth today. I also came back and did some yard work for about an hour and a half. Not sure if this is a finalized program. I can deal with this kind of cardiovascular training. I'm also considering changing power cleans to power snatches. If anyone has any suggestions, feel free to comment.

Craig Pfisterer

08-17-2006, 11:51 AM

August 17, 2006

1st Circuit repeated 4 times no rest
Supine Bridges – 15
Scap Pushups – 15
2nd Circuit repeated 4 times no rest
Side Hip Thrusts – 15/15
Warrior Lunge Stretch – 15 seconds per side
3rd Circuit repeated 3 times no rest
Cheetah Pose – 15 seconds
Dog Pose – 15 seconds
Cat Pose – 15 seconds
Cobra Pose – 15 seconds
Prone Scorpions – 15/15
4th Circuit repeated 2 times no rest
Plank – 30 seconds
Side Plank – 15 seconds per side
Bird Dog – 30 seconds per side
Strict Presses+Squats+Good Mornings – 45x10+10+10
45 degree Incline Presses – 120(E/G),140(M/G),160(H/G),180x5(H/O),200x4(H/U) PR
Goodmornings – 135(E/G),170(M/O),195(H/G),215(H/U),235x5(H/U) PR
Power Shrugs – 265(E/G),355(E/G),445x5(E/G) PR,530(M/G),580x3(M/O) PR
Tuck Planche – 3x17 seconds all were (H/U) (45 sec rest b/w sets)

I have a new way to help with my anal rentativness with my lifting stats. I'll now annotate with two scales one for amount of effort with (E)asy,(M)oderate, and (H)ard as fuck where as the other represents performance and form with (G)ood,(O)kay, and (U)gly as sin. As far as lifting, I felt a bit fatigued after the warm-up circuits I did at my house but only in the shoulder and arm region. My lower back felt tight too. I had to wait for first the power rack and then incline bench, which I never did get and switched to the thing that you can lay on at an incline like back in the old days. No real back support because of my height. No biggy. When I started my first set of GM's I hit my rear into it, I guess I didn't move it far enough away. I get a lot of stares when I do power shrugs. Hell I swear I heard someone clapping after my last set and I'm not sure if they were geniunely impressed or just being an ass. Going to Outback Steakhouse and an early showing of "Snakes on a Plane".

Craig Pfisterer

08-21-2006, 01:49 PM

August 18, 2006

Strict Presses+Back Squats+Goodmornings - 45x10
Power Clean – 135x1 (forearm not having it)
Power Snatch - 135x1
Hi Clean Pulls – 135,205x5,275x4,305x3 PR,315x2

I had no motivation, I was drained and called it quits. Forget about the annonying HME and GOU crap. I slept until almost noon the next day. Didn't lift or workout I was so out of it. Max effort lifting every exercise every day is not good.

August 21, 2006

Strict Presses+Back Squats+Goodmornings - 45x10
4" Deadlifts - 135x5,225x2,315,365x1,405x4 PR
4" Stiff-legged Deadlifts - 285x5
Power Shrugs – 225,315,405,495,585x3 PR
Ben-over Rows - 225x2x5
Weighted Pull-ups - bw+25x2x8
Tuck Planche - 3x17 seconds (45 sec rest b/w sets)
Recumbent Bike - 20 minutes

Not too bad of a lifting day considering how I felt over the weekend.

Craig Pfisterer

08-23-2006, 07:53 AM

August 22, 2006

Strict Presses+Back Squats+Goodmornings - 45x10
Close Grip Bench Presses - 135x5,160x8x3 (no set rest or tempo)
3 Board CGBP's – 210,250,280x3 PR,300x2 PR
45 degree Incline Presses – 155x5x5 (no set rest or tempo)
Advanced Tuck Front Lever – 3x17 seconds (45 sec rest b/w sets)
Interval Build-Up Sprints on Procur Elliptical
Jog 30 sec/Sprint 20 sec
Jog 60 sec/Sprint 30 sec
Jog 90 sec/Sprint 40 sec
Jog 120 sec/Sprint 50 sec
Jog 150 sec/Sprint 23 sec (couldn't keep moving)
Total Time: 10 minutes 13 seconds

I was moving fairly fast. Did all of the lifting in about 30 minutes. I went too hard on the intervals. The plan was to finish up with 150/60 and 180/70 but I was dieing. It probably didn't help to have it on the highest incline and resistance for the sprints.

Craig Pfisterer

08-28-2006, 05:59 PM

August 28, 2006

Warm-ups
X-band Walks – 2x10/10
Forward lunges – 10/10
Reverse lunges – 10/10
Lateral lunges – 5/5
Leg abductions – 10/10
Leg adductions – 10/10
Fire hydrant side raises – 10/10
Fire hydrant rear raises – 10/10
One-legged Supine bridges – 10/10
YTWL’s – 5'sx10
Reach and Rolls – 5/5
Plank hold – 30 seconds
Side plank holds – 30/30 seconds
Fire hydrant circles – 15/15
Front leg swings – 15/15
Side leg swings – 15/15
Butt kicks – 15/15
Arm circles – 15/15
Neck side-to-sides – 15/15
20lbs weighted walk - 20 minutes 12% incline, 3mph
Strict Presses+Back Squats+Goodmornings - 45x10
Bent-over Rows - 135,185,210,240,265x5 PR,285x3 PR
Weighted Pull-ups - bw,+10,+20,+30x3,+40x4x3
Power Shrugs – 230,320,410,500,590x3 PR
Dimel Deadlifts – 135x20 (did nothing)
Weighted Swiss Ball Crunches – 50,70,80,90x12

Craig Pfisterer

09-12-2006, 08:23 PM

September 11, 2006

Dynamic Warm-ups
X-Band Walks – 10/10
Body squats – 10
Front Lunges – 5/5
Reverse Lunges – 5/5
Cossacks – 10/10
Stationary leg swings (front & back) – 10/10
Stationary leg swings (side to side) – 10/10
Birddogs – 10/10
Fire hydrant circles (on all 4’s) – 10/10
Reverse Fire hydrant circles (on all 4’s) – 10/10
Toe Touches – 10
Waiter's Bow – 10
Side Bends – 10/10
Side-to-Side Trunk Twists – 10/10
Diagonal Trunk Twists – 5/5
Chest Swings – 10
Vertical Arms Swings – 10
Alternating Vertical Arm Swings – 10/10
Arm Circles – 10/10
Wrist Flexion/Extension – 10/10
Wrist Circles – 10/10
Shoulder Shrug Rolls – 10/10
Head Tilt – 10/10
Head Rotation – 10/10

Hang Clean Hi-Pulls – 135,185,205,225x5
Front Squats – 135,185x5,235x2x5
27” Racklift – pin 8 – 275,365,455,545,635x1 (back rounded on 635)
Romanian Deadlifts – 135,225x5,315x2x5 (slow and strict)
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Stretching

September 12, 2006

Dynamic Warm-ups
Preacher Bench Presses – 95x5,135x3,155,175,195,215,225x1,235x0,200x3
4 Board CGBP’s – 135,185x5,210x5x5 (forgot board so I did rack presses)
Wide Grip Machine Rows – 100,125,150,175,200x5 (no more weight)
One Arm Machine Rows - 50,75,100,125,150x5/5 (just stupid)
One Arm Bent-over Dumbbell Raises – 5’s,10’s,15’sx12/12
Complex #1 – 45x4x6 (75 sec rest b/w circuits)
Deadlift
Romanian Deadlift
Bent Over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Mornings
Stretching

Yep, I'm back to posting. I've been confused on lifting matters and school schedule doesn't help that. I've posted what I now do as a warm-up and it will from now on be put in as "dynamic warm-ups". I finished absorbing the Gillingham Deadlift and Squat training DVD and I'm still waiting for my Iron Woody bands. I've all ready had a pair of my Mcmaster-carr snap and hit me in the mouth. Anyways to today's workout. The Preacherl Bench Presses are just that, I'm using the preacher bench as a back support. It's like doing an Olympic Press while sitting down. I can't take credit for the lift as I got the idea from the newsletter from fitstep.com a year ago. I then realized I had forgotten my 4-board and bungee cord so I did rack presses from about the same height. I hate the benches here, they're too narrow. I tried machine rows as an exercise to take a break from bent-over rows. Did nothing for my back, so I'm thinking of doing dynamic type row IE Coan Rows. If anyone has questions on anything let me know.

Craig Pfisterer

09-13-2006, 07:07 PM

September 13, 2006

Dynamic Warm-ups
Theraband External Rotations – 2x25/25
Prone Cobras – 2x60 seconds
Deadbugs #1 – 10/10
Deadbugs #3 – 5/5
One-legged Lowerings – 15/15
Donkey Kicks – 2x15/15
Plank hold – 60 seconds
Side plank holds – 30/30 seconds
Scap Pushups – 2x25
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Stretching

Just postural gpp. It's harder than it looks.

Craig Pfisterer

09-14-2006, 05:46 PM

September 14, 2006

Dynamic Warm-ups
ATG Low-Bar Squats – 135,185,225,275,315x1,365x0,355x2x0,250x5x5
Coan Rows – 135,225x6,275x2 (not liking these)
Bent-Over Rows – 225x9 PR
Extreme Side Bends - bar,2.5x8/8
Stretching

Second time I've used low bar squat. I actually had to Zercher squat the bar twice with 250.

Tim Myrick

09-15-2006, 06:40 AM

What are you calling Coan rows bro?

Craig Pfisterer

09-15-2006, 09:33 AM

What are you calling Coan rows bro?
Wide grip or bench press grip bent-over rows to the sternum with some leg drive while attempting to stay close to parallel to the floor.

Craig Pfisterer

09-15-2006, 12:45 PM

September 15, 2006

Dynamic Warm-ups
Push Presses w/ 2 bands (+80/+40) - 140x10x3 (45 sec rest b/w sets)
3 Board CGBP's – 135,185x3,225x1,255x6x3
Seated Dumbbell Presses – 30's,45'sx10,60'x10,10,8 (did 3rd set too soon)
Pull-ups/ Chin-ups – bw+5x2x3 (30 sec rest b/w grips, 120 sec rest b/w circuits)
Wide Grip Pull-ups
Pull-ups
Narrow Grip Pull-ups
Narrow Grip Chin-ups
Chin-ups
Neutral Grip Pull-ups
Complex #2 – 45x4x6 (75 sec rest b/w circuits)
Snatch Grip Deadlift
Snatch Pull
Upright Row
Power Snatch
Reverse Lunge
Push Jerk
Jump Squat
Band Face Pulls Dropset - 4 bands,3 bands,2 bands,1 bandx25
Stretching

I did a different set-up for the push presses that had the bands coming in from diagonals. The first rep I couldnt lock out so I moved the bands up 4" and it felt closer to the normal set-up. Only one set of 3 boards was tough and that was the second one as I lost my balance and pressed them out of position. I listened to some music for my second set with the 60's since the first one was tough and I practically blasted them out of the water. I was so amped I took a very short rest and only got 8 the next set. I did some band face pulls which really gave some volume to the weaker upper back muscles.

Craig Pfisterer

09-17-2006, 06:43 PM

September 17, 2006

Dynamic Warm-ups
Theraband External Rotations – 2x25/25
Prone Cobras – 2x60 seconds
Deadbugs #1 – 10/10
Deadbugs #3 – 5/5
One-legged Lowerings – 15/15
Donkey Kicks – 2x15/15
Plank hold – 60 seconds
Side plank holds – 30/30 seconds
Scap Pushups – 2x25
Stretching

Just postural gpp.

Craig Pfisterer

09-18-2006, 07:06 PM

September 18, 2006

Dynamic Warm-ups
3" Stiff-legged Deadlifts – 95x5,145x3,195x1,230x3x10
Seated Good Mornings – 45,65,85,105x10
Power Shrugs – 185,275,365,455x10 (had to change grips on 455)
Weighted Sit-ups – bw,10,20,30,40,50,45x5 (dumbbell behind the head)
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Stretching

I felt pretty good today. I lost another rubber band pair doing the banded sidesteps and I'm eagerly awaiting the arrival of my Iron Woody bands. I'm doing an off-season program because lets face it, I'm not competing anytime soon. My squat day will work on speed off the floor and core strength, while I work on lower back endurance and core strength for deadlift day. I'm a bit. My abs are a real weak point.

Craig Pfisterer

09-19-2006, 06:33 PM

September 19, 2006

Dynamic Warm-ups
Standing Partial Presses – Pin 36 (83") – 45,95,145x5,185,205x3,225,245x1,265x2x0,220x3
4 Board CGBP’s – 135x5,185x3,225x1,240x6x3
Bent-Over Rows – 135x5,185x3,225x5,8,11 PR
One Arm Bent-over Dumbbell Raises – 10’sx6/6,20’sx3x12/12
Complex #1 – 45x4x6 (60 sec rest b/w circuits)
Deadlift
Romanian Deadlift
Bent Over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Mornings
Stretching

I just decided to do a partial press for a max effort. No PR's for that. The weight felt very heavy at 185lbs for the rows. I only went for 5 the first set, then got 8 quite easily the next. I put one some headphones and repped out with it for my last set.

Craig Pfisterer

09-20-2006, 07:07 PM

September 20, 2006

Dynamic Warm-ups
Theraband External Rotations – 2x25/25
Prone Cobras – 2x60 seconds
Deadbugs #1 – 10/10
Deadbugs #3 – 5/5
One-legged Lowerings – 15/15
Donkey Kicks – 2x15/15
Plank hold – 60 seconds
Side plank holds – 30/30 seconds
Scap Pushups – 2x25
Stretching

Almost didn't workout because I was doing school assignments all morning before classes and I missed the earlier shuttle to get back sooner. I finally got my Iron Woody bands today. I just wished that the package didn't just say "Iron Woody" on it. Couldn't they have put "fitness" in there or something? Kidding aside, I was surprised when I couldn't overhead press a #4 or medium band. I'm not sure if I'm going to waste the time to figure out all of the tension numbers and what not and just lift.

Craig Pfisterer

09-21-2006, 07:03 PM

September 21, 2006

Dynamic Warm-ups
Parallel Box Squats w/ IW#3's –185x10x2 (45 sec rest b/w sets)
Push Jerks and Split Jerks - 45,135,185x1/1, 235x2x0
Front Squats - 200x5x5
Romanian Deadlifts - 135,185,225,255,275x10
Extreme Side Bends - bar,2.5,5,7.5,10x5/5
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Stretching

I only had one class so I spent a lot of time messing with the fitness bands such as finding the right set-ups which led to a very long workout. I did various squats with and without bands, attempts at overhead reverse presses, and some zercher abdominal exercises. I figured I get all of these ideas out in one go and have order for my more tightly scheduled Friday. I didn't break any pr's but I did set some such as the RDL's and ExSB's.

Craig Pfisterer

09-27-2006, 06:50 PM

September 22, 2006

Dynamic Warm-ups
Push Presses w/ IW#3's chocker/IW#2's basket - 120x10x3 (45 sec rest b/w sets)
3 Board CGBP's – 135,185,235x2,285x5x2
Seated Dumbbell Presses – 30's,45'sx5,60'x3x10
Pull-ups/ Chin-ups – bw+10x2x3 (30 sec rest b/w grips, 120 sec rest b/w circuits)
Wide Grip Pull-ups
Pull-ups
Narrow Grip Pull-ups
Narrow Grip Chin-ups
Chin-ups
Neutral Grip Pull-ups
Complex #2 – 45x4x6 (60 sec rest b/w circuits)
Snatch Grip Deadlift
Snatch Pull
Upright Row
Power Snatch
Reverse Lunge
Push Jerk
Jump Squat
Stretching

September 23, 2006

Dynamic Warm-ups
Theraband External Rotations – 2x25/25
Prone Cobras – 2x60 seconds
Deadbugs #1 – 10/10
Deadbugs #3 – 5/5
One-legged Lowerings – 15/15
Donkey Kicks – 2x15/15
Plank hold – 60 seconds
Side plank holds – 30/30 seconds
Scap Pushups – 2x25
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Stretching

September 25, 2006

Dynamic Warm-ups
4" Stiff-legged Deadlifts – 135x5,185x3,225x1,265x3x10 PR
Seated Good Mornings – 45,95,115 PR,135 PR,155x10 PR
Weighted Sit-ups – bw,10,20,30,40,50x5,60x0,1,1,1 (dumbbell behind the head)
Power Shrugs – 205,295,385,475x10 PR
20lbs Weight Vest Walk – 20 minutes on 12% incline at 3mph
Donkey Kicks - 2x15/15
Stretching

September 26, 2006

Dynamic Warm-ups
Power Jerks - 45,95x5,145x3,185x2,205,215,225,235x1,245x0,0,1 PR
3 Board CGBP’s – 135x5,225x3,275x,300x1,250x3 (sucked)
Bent-Over Rows – 135x6,185x4,235x0 (sucked)
One Arm Bent-Over Dumbbell Raises – 25'sx12/12
Stretching

September 27, 2006

Dynamic Warm-ups
3 Board CGBP’s – 95x5,135,225x3,245,265,285,305x1 PR,325x0,250x5x5
One Arm EZ Curl Bar Rows – 22x6/6,62,102x3/3,127x3x6/6 (hard to balance)
One Arm Bent-Over Dumbbell Raises – 10's,20'sx5,30'sx3x12/12 PR
Complex #1 – 45x4x6 (45 sec rest b/w circuits)
Deadlift
Romanian Deadlift
Bent Over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Mornings
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Stretching

I'ven't been posting but I've been working out still. I'm just going through some tough stuff right now.

Craig Pfisterer

09-28-2006, 06:36 PM

September 28, 2006

Dynamic Warm-ups
Parallel Box Squats w/ IW#3's –45,135x2,205x10x2 (45 sec rest b/w sets)
Front Squats - 135x1,210x5x5 (120 sec rest b/w sets)
Romanian Deadlifts - 135x8,185x6,225x4,265x2,285x10 PR,225,235x12
Weighted Sit-ups – bw,10,20,30,40,50x5,60x3x0 (dumbbell behind the head)
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
X-Band Walks - 2x10/10
Donkey Kicks - 2x15/15
Stretching

Okay day, lower back and abs were quite sore.

Craig Pfisterer

09-30-2006, 01:04 PM

September 29, 2006

Dynamic Warm-ups
Push Presses w/ IW#3's chocker/IW#2's basket - 130x10x3 (45 sec rest b/w sets)
4 Board CGBP's – 95x6,135x5,185x12 PR,200x12 PR,210x12 PR
Pull-ups – bwx10,7,3,7,3,5,5,6,4 (working on getting 5x10)
One Arm Bent-Over Dumbbell Raises – 5's,10's,15'sx5,20'sx20/20
Complex #2 – 45x4x6 (45 sec rest b/w circuits)
Snatch Grip Deadlift
Snatch Pull
Upright Row
Power Snatch
Reverse Lunge
Push Jerk
Jump Squat
Theraband External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4
Band Push-downs - 2x25 w/IW#3
Stretching

Got to workout with my dad and little brother so lifting was pretty fun. Had to listen to a really annoying and stupid personal trainer at the YMCA. He wasn't training us, just he was really loud and possibly flaming. He hasn't changed in 6 years so I know he's full of shit. While I was getting a drink of water some kid the guy was training asked my dad if I was his son and if I was on something. It's funny because I'm not on anything, just good food and lot's of hard work. Also some guy who came in later had a bag full of supplements from animal pak and gnc, pretty much every name brand product which is going to be the most expensive BM he'll ever have.

Craig Pfisterer

10-01-2006, 08:59 PM

October 01, 2006

Dynamic Warm-ups
Sled Dragging - 47.5,95,140,185x1/1 (downhill/uphill)
Theraband External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4
Band Push-downs - 2x25 w/IW#3
X-Band Walks - 2x10/10
Donkey Kicks - 2x15/15
Deadbugs #1 – 2x10/10
Deadbugs #3 – 5/5
One-legged Lowerings – 2x10/10
Stretching

Just getting the kinks out.

Craig Pfisterer

10-02-2006, 02:50 PM

October 02, 2006

Dynamic Warm-ups
4" Stiff-legged Deadlifts – 145x5,195x3,245x1,295x3x5
Seated Good Mornings – 45,95,135,160 PR,185x10 PR
Power Shrugs – 215,305,395,485x10 PR
Weighted Sit-ups – bwx5,5x3,15,25x1,35x5x5 (dumbbell behind the head)
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15
Band Pull-thrus - 2x15 w/IW#1's+#3's
Stretching

My grip was the only thing that felt off today. I really like seated good mornings.

Craig Pfisterer

10-03-2006, 09:07 PM

October 03, 2006

Dynamic Warm-ups
45-degree Incline CG Presses - 95x5,135x3,165,185,205,215 PR,225 PR,235x1 PR
3 Board CGBP’s – 260x5x5
One Arm EZ Curl Bar Rows – 82x6/6,127x7/7 (too tough to stay in position)
One Arm T-Bar Rows - 25,50,75x5/5 (nope)
One Arm Dumbbell Rows - 100x20/20
One Arm Bent-Over Dumbbell Raises – 5's,10's,15'sx5/5,20'sx3x10/10
Complex #1 – 45x5x6 (90 sec rest b/w circuits)
Deadlift
Romanian Deadlift
Bent Over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Mornings
Band External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4
Band Push-downs - 2x25 w/IW#4
Stretching

Made big PR on incline bench press, but I'm still at a loss for a good back exercise to do. My lower back is weakened after deads and I plan to do heavy bent-over rows on my off weeks. Dumbbells don't get any bigger than 100lbs and as you can see it's ridiculous.

Craig Pfisterer

10-04-2006, 06:23 PM

October 04, 2006

Dynamic Warm-ups
Deadbugs #1 – 3x10/10
Deadbugs #3 – 5/5
One-legged Lowerings – 15/15
Stretching

Really busy with school work.

Craig Pfisterer

10-05-2006, 02:19 PM

October 05, 2006

Dynamic Warm-ups
Parallel Box Squats w/ IW#3's – 135,185x2,225x10x2 (45 sec rest b/w sets)
Front Squats - 135,185x1,220x5x5 (120 sec rest b/w sets)
One-Legged Romanian Deadlifts - 45,95,115,135,155x7/7
Weighted Sit-ups – bw,10x5,20x3,30x1,40x5x5 (dumbbell behind the head)
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15
Band Pull-thrus - 2x20 w/IW#1's+#3's
Stretching

Started out slow and crappy but really got my stride about 4 sets in. It was really awkward to do the one-legged rdl's with a barbell and after 115 I stopped and tried to think of something else to do. I was walking around thinking hard when my hamstrings and butt started to catch up with me. So I did two more sets. Everything else went well, just I still have alot of work to do for school.

Craig Pfisterer

10-06-2006, 02:00 PM

October 06, 2006

Dynamic Warm-ups
Push Presses w/ IW#3's choker/IW#2's basket - 95,120x3,140x5x3,1x2,160x0,1 (45 sec rest b/w sets)
4 Board CGBP's – 95,135,185,225x12 PR
Pull-ups – bwx10,10,7,5,5,5,4,4 (working on getting 5x10)
Seated Dumbbell Presses – 35's,50'sx10,70'x2x10 PR
Complex #2 – 45x5x6 (90 sec rest b/w circuits)
Snatch Grip Deadlift
Snatch Pull
Upright Row
Power Snatch
Reverse Lunge
Push Jerk
Jump Squat
Theraband External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4
Band Push-downs - 2x25 w/IW#4
Stretching

The push presses were brutal, so I'm going to change the volume instead of keeping it at 10x3. Made some great PR's, unfortuantely they are only assistance for higher reps. So scrawny kid with a mohawk tried to spot me on the first set of 70's. I told him I was only going for 10 reps. He told me that I'm not pushing myself hard enough, so I told him it was just light assistance work. A girl who recognized me from helping out the girl's volleyball team the previous year said I should do boxing or at least something to make use of my big arms. I told them both that I'd like to do strongman and mohawky told me that I couldn't because he's met with a real strongman and says they are twice my size and strength. WTF?

Craig Pfisterer

10-08-2006, 04:20 PM

October 08, 2006

Dynamic Warm-ups
Deadbugs #1 – 25/25
One-legged Lowerings – 25/25
Stretching

Craig Pfisterer

10-09-2006, 06:03 PM

October 09, 2006

Dynamic Warm-ups
4" Stiff-legged Deadlifts – 135x5,185x3,225,275x1,330x2x5 PR
Seated Good Mornings – 45,95,145,195x10 PR
Power Shrugs – 225,315,405,495x10 PR
Weighted Sit-ups – bw,5x5,15x3,25,35x1,45x5x5 (dumbbell behind the head)
20lbs Weight Vest Walk – 20 minutes on 12% incline at 3mph
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15
Band Pull-thrus - 2x20 w/IW#1's+#3's
Stretching

Long and tough day.

Craig Pfisterer

10-11-2006, 07:55 PM

October 10, 2006

Dynamic Warm-ups
Seated Reverse Press no back support w/IW#5’s – 135x5,225x3,275,245,265,285x1,305x2x0
3 Board CGBP’s – 135x5,185x3,235,255x1,270x5x3
Yates Rows - 45,95,145,195,225x10
One Arm Bent-Over Dumbbell Raises – 10's,20'sx5/5,30'sx2x10/10,25x6/6,20,15,10x10/10
Complex #1 – 45x5x6 (75 sec rest b/w circuits)
Deadlift
Romanian Deadlift
Bent Over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Mornings
Band External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4
Band Push-downs - 2x25 w/IW#4
Stretching

Craig Pfisterer

10-12-2006, 07:16 PM

October 12, 2006

Dynamic Warm-ups
Parallel Box Squats w/ IW#3's – 135,165x2,185x10x2 (45 sec rest b/w sets)
Front Squats - 135,185x1,230x5x5 (120 sec rest b/w sets)
One-Legged Romanian Deadlifts - 45,85,105,125,145,165x7/7 PR
Weighted Sit-ups – bw,10x5,20x3,30,40x1,50x5,5,5,5,2 (dumbbell behind the head)
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15
Band Pull-thrus - 2x20 w/IW#1's+#3's
Stretching

Craig Pfisterer

10-13-2006, 05:19 PM

October 13, 2006

Dynamic Warm-ups
Push Presses w/ IW#2's choker/IW#1's basket - 95,110x3,120x10x3 (45 sec rest b/w sets)
4 Board CGBP's – 135,185,235x12 PR,285x4 PR
Pull-ups – bwx10,10,8,7,7,6,2 (working on getting 5x10)
Seated Dumbbell Presses – 35's,50'sx10,70'x10,6,6
Complex #2 – 45x5x6 (75 sec rest b/w circuits)
Snatch Grip Deadlift
Snatch Pull
Upright Row
Power Snatch
Reverse Lunge
Push Jerk
Jump Squat
Theraband External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4
Band Push-downs - 2x25 w/IW#4
Stretching

Craig Pfisterer

10-14-2006, 03:02 PM

October 14, 2006

Dynamic Warm-ups
Deadbugs #1 – 5x10/10
Deadbugs #3 – 10/10
One-legged Lowerings – 3x10/10
Stretching

Craig Pfisterer

10-16-2006, 06:45 PM

October 16, 2006

Dynamic Warm-ups
4" Stiff-legged Deadlifts – 135x5,225x3,315x1,360x5 PR
Seated Good Mornings – 45,95,135,175,205x10 PR
Power Shrugs – 235,325,415,505x10 PR
Weighted Sit-ups – bw,10x5,20x3,30,40x1,50x5x5 (dumbbell behind the head)
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15
Band Pull-thrus - 2x20 w/IW#1's+#3's
Stretching

Decided to do weighted walks and complexes on the 'off days' so that my workout time is cut down.

Craig Pfisterer

10-17-2006, 02:29 PM

October 17, 2006

Dynamic Warm-ups
Push Presses - 100,140,180x3,200,220,240x1 PR,250x3x0
3 Board CGBP’s – 270x5,5,4,4,3
Yates Rows - 135,170,205x10,240x7
One Arm Bent-Over Dumbbell Raises – 5,10,15,20,25x5/5,30,25,20,15,10,5x10/10
Band External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4
Band Push-downs - 2x25 w/IW#4
Stretching

Finally made some improvement on my push press. Felt solid at lockout. I just need stronger leg drive.

Craig Pfisterer

10-18-2006, 07:56 PM

October 18, 2006

Dynamic Warm-ups
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Deadbugs #1 – 2x20/20
Complex #1 – 45x5x6 (60 sec rest b/w circuits)
Deadlift
Romanian Deadlift
Bent Over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Mornings
Stretching

Craig Pfisterer

10-19-2006, 02:42 PM

October 19, 2006

Dynamic Warm-ups
Parallel Box Squats w/ IW#3's – 135,170x2,205x10x2 (45 sec rest b/w sets)
Front Squats - 140,190x1,240x5,5,5,5,4 PR (120 sec rest b/w sets)
One-Legged Romanian Deadlifts - 45,75,105,140,175x7/7 PR
Weighted Sit-ups – bw,10,20x5,30x3,40,50x1,60x5 PR,45x12 PR (dumbbell behind the head)
X-Band Walks - 2x10/10
Donkey Kicks - 2x15/15
Band Pull-thrus - 2x20 w/IW#1's+#3's
Stretching

I have a bit of a cold but that's not keeping me down. 240 is the most I've ever done for a set of 5 let alone several. Every single rep sucked more than the last. Since there are no 55lbs dumbbells at the gym, I decided to check and see how many reps I could get with the 60lbs.

Craig Pfisterer

10-20-2006, 04:26 PM

October 20, 2006

Dynamic Warm-ups
Push Presses w/ IW#2's choker/IW#1's basket - 95,110x3,130x10x3 (45 sec rest b/w sets)
4 Board CGBP's – 95,145,195,245x12 PR,295x1 PR
Pull-ups – bwx10,10,9,8,6,6,1 (working on getting 5x10)
Seated Dumbbell Presses – 35's,50'sx10,70'x10,9,7
Theraband External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4
Band Push-downs - 2x25 w/IW#4
Stretching

Workout took longer than usual since I was having harder time breathing with a stuffy head. I might not workout tomorrow so I can get ahead on my school work.

Craig Pfisterer

10-23-2006, 07:24 PM

October 23, 2006

Dynamic Warm-ups
Bent-Over Rows – 45,95,145,195x5,245x3,295x1 PR,225x12 PR
Power Shrugs – 315,405,495,585x3,635x2
Seated Good Mornings – 45,95,145,195x10,225x7
Shrugs – 275,325x20
Weighted Sit-ups – bw,10,20,30,40,50,60x5,70x2 PR (dumbbell behind the head)
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15
Band Pull-thrus - 2x20 w/IW#1's+#3's
Complex #2 – 45x5x6 (60 sec rest b/w circuits)
Snatch Grip Deadlift
Snatch Pull
Upright Row
Power Snatch
Reverse Lunge
Push Jerk
Jump Squat
Stretching

Craig Pfisterer

10-24-2006, 05:51 PM

October 24, 2006

Dynamic Warm-ups
Seated Band Presses w/IW#3's - 45,65x5,85,105x3,125x1,145x0,135,140x1
3 Board CGBP’s – 115x5,185x3,235x1,270x4,4,3,3,3 (off day)
Yates Rows - 45,95,145,195x10,245x8 PR
Power Bent-Over Dumbbell Raises – 10,15,20,25,30,35,40x5/5,20x12 (strict)
Band External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4
Band Push-downs - 2x25 w/IW#4
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Stretching

Craig Pfisterer

10-25-2006, 06:08 PM

October 25, 2006

Dynamic Warm-ups
Complex #1 – 45x5x6 (45 sec rest b/w circuits)
Deadlift
Romanian Deadlift
Bent Over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Mornings
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Stretching

Craig Pfisterer

11-08-2006, 07:50 AM

October 27, 2006

Dynamic Warm-ups
Parallel Box Squats w/ IW#3's – 135,185x2,225x10x2 (45 sec rest b/w sets)
Front Squats - 140,190x1,240x5x5 PR (120 sec rest b/w sets)
One-Legged Romanian Deadlifts - 45,75,105,135,160,185x7/7 PR
Weighted Sit-ups – bw,10,20,30,40,50x5,60x2,70x0 (dumbbell behind the head)
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15
Band Pull-thrus - 2x20 w/IW#1's+#3's
Stretching

October 28, 2006

Dynamic Warm-ups
Push Presses w/ IW#2's choker/IW#1's basket - 95,120x3,145x10x3 (45 sec rest b/w sets)
4 Board CGBP's – 100,150,200,250x12 PR,300x2 PR
Pull-ups – bwx10,10,10,10,6,4 (working on getting 5x10)
Seated Dumbbell Presses – 35's,50'sx10,70'x7 (too tired)
Band External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4
Band Push-downs - 2x25 w/IW#4
Stretching

October 30, 2006

Dynamic Warm-ups
4” Platform Deadlifts - 135x5,225x3,275,325x1,375x5
4" Stiff-legged Deadlifts – 245x5
Power Shrugs – 260,350,440x10,530x7
Seated Good Mornings – 45,95,145,185,225x3
Weighted Sit-ups – bw,10,20,30,40,50x5,60x3 (dumbbell behind the head)
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15
Band Pull-thrus - 2x20 w/IW#1's+#3's
Stretching

October 31, 2006

Dynamic Warm-ups
Seated Dumbbell Presses – 35’s,50’s,60’sx5,70’s,80’sx3,90’1,45’sx10
3 Board CGBP’s – 135x5,185x3,235x1,270x4,4,3,3,2 (major suck)
Yates Rows - 45,95,145,195x10,245x8
Band External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4
Band Push-downs - 2x25 w/IW#4
Stretching

November 01, 2006

Dynamic Warm-ups
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Complex #2 – 45x5x6 (45 sec rest b/w circuits)
Snatch Grip Deadlift
Snatch Pull
Upright Row
Power Snatch
Reverse Lunge
Push Jerk
Jump Squat
Deadbugs #1 – 2x10/10
Deadbugs #2 – 2x10/10
Deadbugs #3 – 3x8/8
One Leg Lowerings – 2x10/10
Stretching

November 03, 2006

Dynamic Warm-ups
Complex #1 – 50x4x6 (90 sec rest b/w circuits)
Deadlift
Romanian Deadlift
Bent Over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Mornings
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Stretching

November 04, 2006

Dynamic Warm-ups
Parallel Box Squats – 135,185,225,265,295x3,325,355x1 PR
Front Squats – 135,175,205,225x3,245,265,285x1 PR,305x0
Weighted Situps – bw,10,20,30,40,50,60x5,70x1
Band Pull-thrus - IW#1's+#3's, #2’s+#3’s,#1’s-#3’sx10,#1’s+#3’sx2x20
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15
Stretching

November 06, 2006

Dynamic Warm-ups
4” Platform Deadlifts - 135x5,225x3,275,325x1,390x5 PR
4" Stiff-legged Deadlifts – 260x5
Power Shrugs – 260,350,440x10,530x6
Shrugs – 350x20 PR
Seated Good Mornings – 45,95,145,185,225x10 PR
Weighted Sit-ups – 30x20x3 (dumbbell behind the head w/ 60 sec rest)
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15
Band Pull-thrus - 2x20 w/IW#1's+#3's
Stretching

November 07, 2006

Dynamic Warm-ups
45-degree Incline CG Presses – 45,95,135,165x5,185,205x3,225,240x1 PR
3 Board CGBP’s – 135x5,185x3,235x1,275,295,315x1 PR,325x0
Yates Rows - 45,95,145,195,245x10 PR
Band External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4
Band Push-downs - 2x25 w/IW#4
Stretching

Nicolette L.

11-08-2006, 07:58 AM

Thanks for the update. I was wondering where you were. Looking good.

Craig Pfisterer

11-08-2006, 08:14 AM

I've been having a hectic class schedule.

Nicolette L.

11-08-2006, 08:16 AM

Well I am glad to see you are still at it, even with your busy schedule

Craig Pfisterer

11-08-2006, 03:07 PM

November 08, 2006

Dynamic Warm-ups
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Complex #2 – 50x4x6 (90 sec rest b/w circuits)
Snatch Grip Deadlift
Snatch Pull
Upright Row
Power Snatch
Reverse Lunge
Push Jerk
Jump Squat
Stretching

Craig Pfisterer

11-19-2006, 11:31 AM

November 10, 2006

Dynamic Warm-ups
Parallel Box Squats w/ IW#3's – 135,165x2,190x10x2 (45 sec rest b/w sets)
Front Squats - 135,170,195,220x3,245,270,295x1 PR
One-Legged Romanian Deadlifts - 45,75,95,125,155,195x7/7 PR
Weighted Sit-ups – bw,10,20,30,40x5,50x3 (dumbbell behind the head no rest)
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15
Band Pull-thrus - 2x20 w/IW#1's+#3's
Stretching

November 11, 2006

Dynamic Warm-ups
Push Presses w/ IW#2's choker/IW#1's basket - 95x3,120x10x3 (45 sec rest b/w sets)
4 Board CGBP's – 135x5,185x3,225,275,315x1 PR 325x3x0
Pull-ups – bwx10,10,10,7,7,6 (working on getting 5x10)
Band External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4
Band Push-downs - 2x25 w/IW#4
Stretching

November 13, 2006

Dynamic Warm-ups
Bent-Over Rows - 45,95,135,175x5,205,225,245,265,285x3,305x1 PR,245x12 PR
Power Shrugs – 315,405,495,585x3,635x0,1
Shrugs - 365x14
Bottom's Up Good Mornings – 45,135,185,225x5,265x2 PR,175x12 PR
Weighted Sit-ups – 40x20x2 (dumbbell behind the head w/ 45 sec rest)
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15
Band Pull-thrus - 2x20 w/IW#1's+#3's
Stretching

November 14, 2006

Dynamic Warm-ups
BTN Power Jerk – 45,95,115,135,155x5,175,195,215,225,235,245 PR,255x1 PR
3 Board CGBP’s – 270x4,270x3(1,2,3) ladders
Yates Rows - 150,200,250x10 PR
Side Laterals (Jettison Style) - IW#1's+20'sx10,20'sx10,IW#1'sx10
Band External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4
Band Push-downs - 2x25 w/IW#4
Stretching

November 15, 2006

Dynamic Warm-ups
Complex #1 – 50x4x6 (75 sec rest b/w circuits)
Deadlift
Romanian Deadlift
Bent Over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Mornings
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Stretching

November 16, 2006

Dynamic Warm-ups
Parallel Box Squats w/ IW#3's – 140,175x2,210x10x2 (45 sec rest b/w sets)
Front Squats - 135,175x3,210x10x3 (90 sec rest b/w sets)
Zercher Good Mornings - 95,145,195x10 PR,245x7 PR
Weighted Sit-ups – bw,10,20,30,40,50x5,60x0 (dumbbell behind the head no rest)
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15
Band Pull-thrus - 2x20 w/IW#2's+#3's
Stretching

November 17, 2006

Dynamic Warm-ups
Push Presses w/ IW#2's choker/IW#1's basket - 95,115x3,135x10x3 (45 sec rest b/w sets)
4 Board CGBP's w/ IW#2's doubled – 45x3,95,135,175x5,205x3,225x2,245x1
4 Board CGBP's - 255x10
Pull-ups – bwx10,10,10,10,6,4 (working on getting 5x10)
Band External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4
Band Push-downs - 2x25 w/IW#4
Stretching

Craig Pfisterer

11-29-2006, 03:40 PM

November 20, 2006

Dynamic Warm-ups
4” Platform Deadlifts - 145x5,245x3,345x1,405x4,0,0,0
4" Stiff-legged Deadlifts – 275x5
Concentric Good Mornings – 45,95,145,195x5,245x3,185x9
Power Shrugs – 170,260,350,440,530x10 PR
Shrugs - 365x20 PR
Weighted Sit-ups – 50x20x1 (dumbbell behind the head w/ 30 sec rest)
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15
Band Pull-thrus - 2x20 w/IW#1's+#3's
Stretching

November 21, 2006

Dynamic Warm-ups
Preacher Bench Presses - 45,95,135,175x5,195,215x1,225x2x0,195x3
3 Board CGBP’s – 135x5,185x3,235x1,275x3(1,2,3) ladders
Yates Rows - 55,105,155,205x10,255x7 PR
Band External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4
Band Push-downs - 2x25 w/IW#4
Stretching

November 22, 2006

Dynamic Warm-ups
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Complex #2 – 50x4x6 (75 sec rest b/w circuits)
Snatch Grip Deadlift
Snatch Pull
Upright Row
Power Snatch
Reverse Lunge
Push Jerk
Jump Squat
Stretching

November 24, 2006

Dynamic Warm-ups
Parallel Box Squats w/ IW#3's – 135,185x2,230x10x2 (45 sec rest b/w sets)
Front Squats - 220x10x3 (90 sec rest b/w sets)
Romanian Deadlifts - 155x20,180x20 PR,205x20 PR
Weighted Sit-ups – bw,10,20,30,40,50x5,60x0 (dumbbell behind the head no rest)
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15
Band Pull-thrus - 2x20 w/IW#2's+#3's
Stretching

November 25, 2006

Dynamic Warm-ups
Push Presses w/ IW#2's choker/IW#1's basket - 95,120x3,145x10x3 (45 sec rest b/w sets)
Push Press Starts (leg drive only) - 225,275,315x3
4 Board CGBP's w/ IW#2's doubled – 45,95,135,165x5,185,205x3,225x1
4 Board CGBP's - 255x11 PR
Pull-ups – bwx10,10,10,10,7,3 (working on getting 5x10)
Band External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4
Band Push-downs - 2x25 w/IW#4
Stretching

November 27, 2006

Dynamic Warm-ups
Deadlifts - 135x5,225x3,315,365x1,420x3
4" Stiff-legged Deadlifts – 290x5
Shrugs - 225,315x20,405x17 PR
Concentric Good Mornings – 45,95x10,135x5,175x3,205,235,255,275x1 PR,185x12 PR
Weighted Sit-ups – bwx5,10,20,30x3,40,50,60x1,70x5 PR (dumbbell behind the head)
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15
Band Pull-thrus - 2x20 w/IW#1's+#3's
Stretching

November 28, 2006

Dynamic Warm-ups
Seated Band Presses w/IW#1's - 65,95x5,125,155x3,185x1,195x3x0
3 Board CGBP’s – 225x3,280x3(1,2,3) ladders
Yates Rows - 55,105,155,205x10,255x7
Band External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4
Band Push-downs - 2x25 w/IW#4
Stretching

November 29, 2006

Dynamic Warm-ups
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Complex #1 – 50x4x6 (60 sec rest b/w circuits)
Deadlift
Romanian Deadlift
Bent Over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Mornings
Stretching

Craig Pfisterer

12-06-2006, 02:39 PM

December 02, 2006

Dynamic Warm-ups
Parallel Box Squats w/ IW#3's – 135,165x2,190x10x2 (45 sec rest b/w sets)
Parallel Box Squats - 225,255,275,295,315x2
Front Squats - 230x10x3 (90 sec rest b/w sets)
Snatch Grip Romanian Deadlifts - 45,95x10,135,165,185x5
Deadlifts - 135,225x1,315x6x1 (45 sec rest b/w sets)
Weighted Sit-ups – bw,10,20,30,40,50x5,60x3x0 (dumbbell behind the head no rest)
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15
Band Pull-thrus - 2x20 w/IW#2+#3
Stretching

December 03, 2006

Dynamic Warm-ups
Push Presses w/ IW#2's choker/IW#1's basket - 95x3,120x3x10x3 (45 sec rest b/w sets)
Push Presses - 155,180,205x3,225,245x1 PR,250x2x0
4 Board CGBP's - 135,185,225,265x5,295x3 PR,230x15
Pull-ups – bwx50 ladders style
1,2,3,4,5,6,6
1,2,2
2x(1,2,3,3)
Band External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4+#1
Band Push-downs - 2x25 w/IW#4
Stretching

December 04, 2006

Dynamic Warm-ups
Bent-Over Rows - 45,95x10,145,195x5,245x3,295x2 PR
Power Shrugs - 315,405,495,585,635x3 PR
29" Rack Lifts - 675 PR,700x1 PR
Seated Good Mornings – 45,95x10,135x5x10
Weighted Sit-ups – bw,10,20x5,30,40x3,50,60,70x1,80x3x0 (dumbbell behind the head)
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15
Band Pull-thrus - 2x20 w/IW#1+#3
Stretching

December 06, 2006

Dynamic Warm-ups
Power Clean and Strict Presses - 45x10,95,135x5,165,185x3,205x1,220x2x0,200x3 PR
3 Board CGBP’s – 235x3,285x2(1,2,3 PR),1,2,1 ladders
Yates Rows - 155,205,255x10 PR,305x2,185x20
Band External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4+#1
Band Push-downs - 2x25 w/IW#4
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Stretching

Craig Pfisterer

12-11-2006, 03:46 PM

December 08, 2006

Dynamic Warm-ups
Parallel Box Squats - 135x5,225,275x3,315x1,365x3x0,320x3 PR
Front Squats - 245x10x3 (90 sec rest b/w sets)
Bottom's Up Squats - 45,135,225,275,315,355,385x1 (4" too high)
Concentric Good Mornings – 225x8
Weighted Sit-ups – 50x15 PR (dumbbell behind the head no rest)
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15
Band Pull-thrus - 2x20 w/IW#2+#3
Stretching

December 09, 2006

Dynamic Warm-ups
Push Presses w/ IW#2's choker/IW#1's basket - 95,115x3,135x10x3 (45 sec rest b/w sets)
4 Board CGBP's - 135,185,225,265,300x3 PR,325x1 PR,340x0,240x15 PR
Pull-ups – bwx53 ladders style
1,2,3,4,5,6
1,2,3,4,5,4
1,2,3,4,3
Band External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4+#1
Band Push-downs - 2x25 w/IW#4
Stretching

December 10, 2006

Dynamic Warm-ups
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Complex #2 – 50x4x6 (60 sec rest b/w circuits)
Snatch Grip Deadlift
Snatch Pull
Upright Row
Power Snatch
Reverse Lunge
Push Jerk
Jump Squat
Stretching

December 11, 2006

Dynamic Warm-ups
Deadlifts - 135x5,225x3,315,385x1,435x3 PR
4" Stiff-legged Deadlifts – 300x5
Bottom's Up Squats - 45,135,205,255,285,315,345x1 PR,375x0
Shrugs - 225,315x20,405x17
Weighted Sit-ups – bwx5,10,20,30x3,40,50,60,70x1,80x3x0 (dumbbell behind the head)
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15
Band Pull-thrus - 2x20 w/IW#2's+#3's
Stretching

Craig Pfisterer

12-13-2006, 11:40 AM

December 12, 2006

Dynamic Warm-ups
Seated Reverse Press no back support w/IW#4’s – 155,205x5,235x3,255x1,275x8x0,225x6
Yates Rows - 135,185,235,275x5,315x2 PR,225x19
Seated Dumbbell Presses – 405's,60'sx10,80'sx7
Band External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4+#1
Band Push-downs - 2x25 w/IW#4
Stretching

December 13, 2006

Dynamic Warm-ups
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Complex #1 – 50x4x6 (45 sec rest b/w circuits)
Deadlift
Romanian Deadlift
Bent Over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Mornings
Stretching

Craig Pfisterer

12-23-2006, 09:01 PM

December 14, 2006

Dynamic Warm-ups
Parallel Box Squats - 135,185x2,215x10x2 (45 sec rest b/w sets)
Bottom's Up Squats - 135,225,275,315,355x1,385x0,365x1 PR
Front Squats - 135,205x1,255x10x3 (90 sec rest b/w sets)
Good Mornings – 135,185,235x5
Weighted Sit-ups – 40x20x3 (dumbbell behind the head 60 sec rest b/w sets)
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15 w/IW #1
Band Pull-thrus - 2x20 w/IW#3+#2+#1
Stretching

December 15, 2006

Dynamic Warm-ups
Push Presses w/ IW#2's choker/IW#1's basket - 95,125x3,150x10x3 (45 sec rest b/w sets)
Seated Reverse Press no back support w/IW#4’s+#5's – 315x5x1,335x1,355x3x0,345x3x0,315x3
Pull-ups – bwx53 ladders style
1,2,3,4,5,6,5
1,2,3,3
1,2,3,3
1,2,3,3
Band External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#4+#1
Band Push-downs - 2x25 w/IW#4
Stretching

December 18, 2006

Dynamic Warm-ups
Deadlifts - 135x5,225x3,315,405,455x1,505x0
4" Stiff-legged Deadlifts – 365x5 PR
Bottom's Up Squats - 225,315x1,365x0
17” Racklifts – 405x1,465x0
Shrugs - 405x20 PR,495x6
Weighted Sit-ups – bwx5,20,40x3,60,80x1 PR (dumbbell behind the head)
X-Band Walks - 2x10/10 w/IW#2
Donkey Kicks - 2x15/15 w/IW #1
Band Pull-thrus - 2x20 w/IW#3+#2+#1
Stretching

December 19, 2006

Dynamic Warm-ups
Work - 3 1/2 hours
Split Jerk - 45,95x5,125,155x3,175,195,210x1,225x0,1,235x4x0
3 Board CGBP’s – 235x3,285x2(1,2,3),1,1 ladders
Yates Rows - 65,115,165,215x10,265x6
One Arm Dumbbell Rows - 57.5x7/7,77.5,97.5,117.5x5/5,137.5x3/3,157.5x1/1
Band External Rotations – 2x25/25 w/IW#1
Band Face Pulls - 2x25 w/IW#3's
Band Push-downs - 2x25 w/IW#2's+#1's
Stretching

December 21, 2006

Dynamic Warm-ups
Front Squats - 135,185,225,245,265,285,305x1 PR,315x0
Deadlifts - 310x6x1 (60 sec rest b/w sets)
Back Squats - 195x5x5
Weighted Sit-ups – 50x20x2 (dumbbell behind the head 45 sec rest b/w sets)
Band Pull-thrus - IW#4,#4+#1,#4+#2,#4+#1'sx10
Work - 3 hours
Stretching

December 23, 2006

Dynamic Warm-ups
Push Presses – 95,135,155x3,170x8x3 (60 sec rest b/w sets)
3 Board Banded Close Grip Bench Presses w/ doubled IW#2’s – 45,95x5,135,165x3,185,205,225x1,245,235x0
Yates Rows – 135,185,225x5,275x6 PR
Weighted Pullups – bwx5,20,40,60,80x3,100x1,bwx10
Standing Dumbbell Presses – 40's,60'sx10 PR,80'sx4
Stretching

Been going through a lot of changes...

Craig Pfisterer

12-24-2006, 08:27 PM

December 24, 2006

Dynamic Warm-ups
Deadlifts – 135,225,315x1,365x15x1 (60 sec rest b/w sets)
Concentric Good Mornings – 95,145,185,225,245,265,285x1 PR
Hacklifts - 225,275,325,375x1 PR,425x2x0,405x1 PR
Dimel Deadlifts – 155x3x20
Weighted Back Extensions – 45,65,85x10,bwx20 (weight behind the head)
Weighted Situps – 60x20x1 (dumbbell behind the head 30 sec rest b/w sets)
Stretching

Craig Pfisterer

12-27-2006, 08:35 PM

December 26, 2006

Dynamic Warm-ups
Complex #1 – 50x5x6 (90 sec rest b/w circuits)
Deadlift
Romanian Deadlift
Bent Over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Mornings
Work - 3.5 Hours

December 27, 2006

Dynamic Warm-ups
Back Squats - 135,185,225x3,250x8x3 (60 sec rest b/w sets)
Bottom's Up Squats - 135,185,235,285,335x1,375x4x0
Front Squats - 135,185,215,245,275x3 PR
Dimel Deadlifts – 160x3x20
Weighted Back Extensions – 55,75,95x10 PR,bwx20 (weight behind the head)
Weighted Sit-ups – bwx5,20,40x3,60x1,80x2x0,70x5 (dumbbell behind the head)
Work - 2 hours
Band External Rotations – 2x25/25 w/IW#1
Band Pull-aparts - 2x25 w/IW#1
X-Band Walks - 3x10/10 w/IW#1
Donkey Kicks - 2x25/25 w/IW #1
Stretching

Craig Pfisterer

12-31-2006, 02:40 PM

December 28, 2006

Dynamic Warm-ups
Push Presses – 95,135,160x3,185x8x3 (60 sec rest b/w sets)
3 Board Close Grip Bench Presses – 135,185x5,225,265x3,295,320x1 PR,365xN(5 seconds)
Yates Rows – 135,185,235x5,285x4
Weighted Pullups – bwx5,20,40,60,80x3,100x1,bwx12
Seated Dumbbell Presses – 40's,60'sx10,80'sx7
Band Push-downs - dropset IW#4,#3,#2x25,10
Stretching

December 30, 2006

Dynamic Warm-ups
Deadlifts – 135,225,315x1,390x12x1 (60 sec rest b/w sets)
Concentric Good Mornings – 95,145,185,225x1,250x0
13" SL Racklifts - 225,295,345,385x1,425x2x0,410x0,1
Hacklifts - 225,275,325,375x1,425x0,415x3x0
Dimel Deadlifts – 165x3x20
Weighted Back Extensions – 52.5,82.5,122.5x10,bwx20 (weight held in arms)
EZ Curl Bar Weighted Situps – 22.5,32.5,42.5,52.5x5,62.5x1 (weight behind the head)
Stretching

December 31, 2006

Dynamic Warm-ups
Band External Rotations – 2x25/25 w/IW#1
Band Pull-aparts - 2x25 w/IW#1
One Arm Band Pushdowns - 2x25/25 w/IW#1
X-Band Walks - 1x30/30 w/IW#1
Donkey Kicks - 2x25/25 w/IW #1
Band GM Pull-thrus - 2x25 w/IW#1+#1
Band Leg Curls - 2x25/25 w/IW#1
Stretching

Craig Pfisterer

01-03-2007, 08:30 AM

January 02, 2007

Dynamic Warm-ups
Back Squats - 135,185,225x3,265x8x3 (60 sec rest b/w sets)
Front Squats - 185,215x3,250x5x3 (60 sec rest b/w sets)
Romanian Deadlifts – 225,275,315x3,355x5x3 (60 sec rest b/w sets)
Weighted Back Extensions – 97.5,117.5,137.5x10 PR,bwx20 (weight held in arms)
Band Assisted Glute-Ham Raises – bwx8 w/IW#3+#2, bwx3x8 w/IW#3+#1
Work - 2 hours
Stretching

I'm going to try to be more descriptive with my workout entries. I've been working at FedEx over break and and I just recently got a cold but it's getting better. I've been working on my deadlift all year and actually went down some. My lockout is much improved, but I lost starting strength and my form went to crap. Right now I'm doing a 7 week cycle based off the old school westside method to help with form and strength endurance. I'm doing this for the squat, push press, and deadlift. Speed work did nothing for my squat but it did help my push press. I figure that as long as I try to push the weights as fast as I can, I'll still get some speed in.

As far as weak points, I've know that my hips, glutes, hamstrings, and triceps need more work, so I'm attempting to focus on them. I've also tried and eliminated some exercises such as kneeling squats and leg curls due to comfort or the fact I can't fit into machines built for 5'8" people. I also tried reverse hypers with weight using a hanging leg raise chair and a pull-up belt but it was unstable, uncomfortable, and not enough weight. Even though I have strong quad muscles, I feel front squats are necessary for my overhead presses and that working hacklifts will improve my deadlift start. Now to the workout.

Like I said, I was feeling like crap and I wasn't sure if I was going to workout or go to work. Squats went well, though I was out of breath a bit being stuffed up. Front squats were a pain because I was running a bit late. I was originally going to do 90 seconds rest. Same with RDL's. I used to do them with the bar away from my body more, but I did them with the bar in contact with my legs the whole time, really rubbed my knees and shins raw, so I'm not sure if I did them right. Next back extensions, though apparently I've been doing hyperextensions. I like these, I feel them in my back, glutes, and hammies. I hold an ez curl bar zercher style as it was becoming a pain to hold the bar behind my head. Less pain, and my biceps get some extra work. I tried band leg curls, seated, and lying leg curls but nothing good. So using a complicated set up of a power rack, bands, mats, and weights, I did band assisted ghr's. Don't feel them as much as other hamstring exercises, but I'm sticking with them to get to the point of doing them without assistance.

Craig Pfisterer

01-04-2007, 04:31 PM

January 04, 2007

Dynamic Warm-ups
Incline Close Grip Presses - 95,135,155x3,170x8x3 (60 sec rest b/w sets)
12" ROM Close Grip Floor Presses - 225,275,315x3,355x2x0,335x0,0,1
Chest Supported Dumbbell High Rows – 25's,35's,45's,55's,65'sx10
Seated Dumbbell Presses – 35's,55's,75'sx10 PR
Band Pushdowns – IW#3(fs)x12,IW#4(fs)x2x12,IW#3(fs)x25
Work - 2.5 hours
Stretching

Didn't workout the day before because I felt lousy and I had to work. I'm going to see the doctor tomorrow if I feel like crap tomorrow. Last day of working FedEx so I can get some rest. Anyways, I made this workout up on the fly. I figured that I should have 4 day training split with conditioning. Incline press is weak, I'm strong off the chest but stall a few inches off it. Working these strict should help my first sticking point on the overhead press. I then did floor press lockouts, these were a bit new to me. I've done them with 2" range before but that's not going to help. I did these with my legs out so it was strictly upperbody. Much tougher than I thought they would be. I can't believe I didn't think of doing chest supported rows before. The gym doesn't have the equipment for this so I used this large bench that's only for situps and anchored the back with plates. Since I'm very tall, it works. I did these really light to see if the setup would work and how they felt, pulling them to the clavicle. It'll be cool when I'm moving the 110's for sets. Might even try it with a barbell. For pushdowns (fs) means fully stretched, meaning that it's very close to 80lbs for the IW#3 and 120lbs for the IW#4. Hopefully a nice chicken dinner and sleeping in will do me some good.

Craig Pfisterer

01-05-2007, 06:42 PM

January 05, 2007

Dynamic Warm-ups
Deadlifts – 135,225,315,365x1,415x9x1 (80 sec rest b/w sets)
Goodmornings – 135,185x5,225x3x5 (90 sec rest b/w sets)
Hacklifts – 320x3x5 (90 sec rest b/w sets)
Weighted Back Extensions – 102.5,122.5,142.5x10 PR,bwx20 (weight held in arms)
Band Assisted Glute-Ham Raises – bwx3x8 w/IW#3+#1
Stretching

Wasn't going to lift today. Went to the doctors and now I've ten days worth of antibiotics and decongestants. Miserable. Deadlifts were a little off. I've been doing singles with short rests to burn in the form. 15,12,9,6, and finally 3. I like divisible by 3 numbers for these so I can do hook, opposite under over and dominant over under grips. My start is so weak. I noticed on the 8 single that my thumb had started to bleed under the nail from the hook grip. The last one was a slow grinder purposely so. Goodmornings were done a bit differently than I usually do them. In the past, I did them high bar stance, and I still do that for squats. I did these low bar and it feels weird. I've done low bar on squats before. Less strain on the lowerback. I hope to work up to 3x8 in a month. I was planning on doing hacks for 5x5. I was wrong. I barely got the third, had to rest pause the last two reps. I was dead tired. I think I'll try a ramping sets instead of straight sets for these, for now. Back extensions went better than expected. First set was a joke. I felt done but decided to do the band assisted ghr's. Forgot it was 4x6-8, but it was easy so moving down in band assistance.

Craig Pfisterer

01-07-2007, 05:18 PM

January 07, 2007

Dynamic Warm-ups
Push Presses – 95,135,165x2,195x6x2 (90 sec rest b/w sets)
3 Board Banded Close Grip Bench Presses w/ doubled IW#2’s – 45,95,135x5 PR,165,185x3 PR,205x1,225x0
Yates Rows – 185,210,235,260x5,285x4
Weighted Pullups – bwx5,20,40,60x3,80x2,bwx12
Band Pushdowns – IW#4(fs)x3x12,IW#3(fs)x25
Stretching

An okay day. Push Presses took a while to get warmed up. Last two sets were perfect and crisp. This one guy came in and took the bench I was setting up. In the gym, there are two benches, a competition bench and narrow bench. Guess which he took. Not cool, he always does this, same two exercises; partial bench and cheat curls, same weights. :EP:

Any ways, did a little too many reps for warm-ups on banded presses, so the PR's are just because they were better than last time with those weights. It was stupid and I wasted energy for the singles. I felt stronger than last time. Only matched my best with yates rows and pull-ups were just not up to snuff. Pushdowns were brutal. I might rest or do barbell complexes depending on how I feel tomorrow. My strength doesn't stop, but my cardio does when I'm sick.

Craig Pfisterer

01-08-2007, 06:04 PM

January 08, 2006

Dynamic Warm-ups
Complex #2 – 50x5x6 (90 sec rest b/w circuits)
Snatch Grip Deadlift
Snatch Pull
Upright Row
Power Snatch
Reverse Lunge
Push Jerk
Jump Squat
Stretching

I just realized that I had skipped 4x6 for 45 seconds with this. :BB: Either way, I was sucking wind hard. Really trying to get these back in to my schedule to keep me fit. I'm going to wait on the weighted walks until my antibiotics are up. I'm definitely going to compete this year either full meet or just deadlift. I'm at least doing the one on Sept. 16th in Ephrata, PA. I've got a long way to go still.

Craig Pfisterer

01-09-2007, 02:52 PM

January 09, 2007

Dynamic Warm-ups
Back Squats - 135,185,225,255x2,285x6x2 (90 sec rest b/w sets)
Romanian Deadlifts – 225,275x5,315x3x5 (90 sec rest b/w sets)
Bottoms Up Front Squats - 185x3x1,205x3x1,225x3x1,245x2x1 (45 sec rest b/w singles)
Weighted Back Extensions – 122.5,142.5,162.5x10 PR,bwx20 (weight held in arms)
Stretching

Squats went along nicely. RDL's were murder, deep stretch. Going well until after RDL's. Decided to try bottom's up style singles. I need to limit my quad lifting to just front squats. I've really strong quads. This really didn't have any structure to it. I might try doing 20 singles or use regular front squats as 5x3. Back extensions keep going up and up. I need to stop going for PR's on these or I'll crash and burn. My calves cramped up on the first rep of GHR's and I couldn't get the feeling right. Not using these anymore. Too much set-up time. I tried many other exercises like seated, lying, one legged, free weight leg curls as well as other GHR set-ups. I'm just going to do pull-thrus from the low cable row station instead.

Craig Pfisterer

01-10-2007, 05:01 PM

January 10, 2007

Dynamic Warm-ups
Incline Close Grip Presses - 95,135,160x3,180x8x3 (60 sec rest b/w sets)
12" ROM Close Grip Floor Presses - 135,185,235x3,275,315,345x1 PR,365x0
8" ROM Close Grip Floor Presses - 225,275,315x3,345,375,405,435,465x1
Chest Supported Dumbbell High Rows – 35's,55'sx10,75'sx3x8
Seated Dumbbell Presses – 40's,60'sx10,80'sx6
Band Pushdowns – IW#4+IW#1(fs)x9,7,7,IW#3(fs)x25
Partial Front Squats with jump - 135,225,315,405x1+3 (partial followed by leg drive thrusts)
Walking Dog w/ 20lbs Weight Vest - 42 minutes
Stretching

Had to add a pad to the incline bench. It's too narrow and it pinches my shoulder blades. I did lockouts again but decided to do more at one pin higher up. It's hard doing these, no tension built from an eccentric portion. Rows were tough, wanted to do 3x10, wasn't happening. Pushdowns were insanely tougher. My first few attempts wouldn't go down. I finally got them and had to add a dipping belt with weights to keep on the floor. I then wanted to try something with partial front squats. I'd take them off the top of the squat rack, so it's about a foot of movement for me and then dip and explode for three reps. Didn't feel good at 405lbs so I stopped. I felt it in my spine but it was nothing but a little discomfort. I'm not in partial squat shape and I need to build back my tolerance to huge weights. I'll start doing these, but I won't add the dip and drive and they'll go on squat day. I want to still do full front squats so that I keep the flexibility and strength from the bottom. I also played around with high position leg press as an accessory exercise. It's set at the right leg angles to simulate a deadlift from the stops, so I could safely work heavier poundages for starting strength. I might start using them. I walked the dog to loosen out my DOMS from the day before. I followed that up with a lot of stretching.

Craig Pfisterer

01-11-2007, 07:37 PM

January 11, 2007

Dynamic Warm-ups
Complex #1 – 50x5x6 (75 sec rest b/w circuits)
Deadlift
Romanian Deadlift
Bent Over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Mornings
Band External Rotations – 2x25/25 w/IW#1
One Arm Band Pushdowns - 2x25/25 w/IW#1
Band Pull-aparts - 2x25 w/IW#1
X-Band Walks - 3x10/10 w/IW#1
Donkey Kicks - 2x25/25 w/IW #1
Band GM Pull-thrus - 2x25 w/IW#1+#1
Back Extensions - bwx25
Rever Hypers - bwx25
Stretching

Just a conditioning and band work day. This complex is a lot easier than the the snatch jump squat one. I was really stiff and sore today. Still a bit tender from the partial bounding thing. I had to do a lot of stretching. I had my dad go through a deadlift workout so he can get used to the lift and hopefully compete with me in September. As of right now, he's only doing deads due to shoulder problems, but we'll see how it goes. I think he'll do well since the first time he deadlifted, he did 300.

Craig Pfisterer

01-14-2007, 01:58 PM

January 12, 2007

Dynamic Warm-ups
Deadlifts – 135,225,315,405x1,440x0,440x4x1,440x0 (100 sec rest b/w sets)
Goodmornings – 135,185x6,225x3x6 (90 sec rest b/w sets)
Paused High Heel Leg Presses – 320,500,680x8
Weighted Back Extensions – 122.5x3x10,bwx20 (weight held in arms)
Low Cable Pull-thrus – 60,70,80x15
Stretching

This workout had my mind in a mess. I had just gotten back from PSU Harrisburg after scheduling classes and going through 5 hours of orientation. Every deadlift was a grinder. Ugly, ugly lifting. I was going for 6 singles. I'm not too mad anymore since the goal was 4-6 singles. Next week I'll do 465x1 and then deload the following week. I all ready have a new workout, but I'm waiting to peak on the push press, deadlift, and squat before I switch to it. Goodmornings are no longer going to be a part of my lifting. Too dangerous and RDL's work better for me anyways. I did some paused leg presses for a 3 count. I had my heels on the edge, but I won't be doing that again as my shoes were about to slip on the last set. Cooled down with some assistance lifts and I was off to contemplate my next move.

January 13, 2007

Dynamic Warm-ups
Push Presses – 95,135,155,175,195x2,210x4x2 (90 sec rest b/w sets)
4 Board Close Grip Bench Presses – 45,95x2x5,135,175,205,235x3,265,295,315x1,335x0,24 5x10
Chest Supported Barbell Rows – 135,155,175,195x5,135x10
Weighted Pullups – bwx5,20,40,60x3,80x2,bw+IW#1x5+bwx7
3" Platform Speed Deadlifts w/ doubled IW#1’s – 95,145,195,245,285x1
Stretching

Much better than the day before. I need to concentrate more on push presses when I do them. The first set of my working weight is always awkward but the rest get better and crisper. I tried some 4 boards in the power rack as I had no spotter and wanted to go heavy. I did a lot more warming up than I usually do for volume and to keep the blood pumping. Some teens were doing timed calisthenics which apparently required the squat rack and then the power rack, adding to my rest between sets. I started on the bench and then moved into the power rack after they left. That took some time figuring out the position of the j-hooks and the catches as well as finding a sturdy bench. Nowhere near my best but I'll take it. I feel as if I'm finally learning to train smarter. Next I did chest supported rows with a barbell with a deload after each rep. Explosion was the key. 195 was brutal and I'm still feeling them today. I'm going to do these and the constant tension dumbbell versions to help build up my lats. My traps are overpowering them in other rowing exercises. Pull-ups kind of sucked, but I'm taking shorter rests in between sets. I did the rep set with a band anchored to a dumbbell for about 35lbs added to the top. When I couldn't keep going, I slipped the band off and continued to get 12. I spent the rest of the time figuring out a way to set-up band deadlifts. It took a while but I finally got one using 4 dumbbells and 4 weight plates. I'll be using them in my new workout.

Craig Pfisterer

01-16-2007, 07:59 PM

January 15, 2007

Dynamic Warm-ups
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Complex #2 – 50x5x6 (75 sec rest b/w circuits)
Snatch Grip Deadlift
Snatch Pull
Upright Row
Power Snatch
Reverse Lunge
Push Jerk
Jump Squat
Band External Rotations – 2x25/25 w/IW#1
One Arm Band Pushdowns - 2x25/25 w/IW#1
Band Pull-aparts - 2x25 w/IW#1
Band Face Pulls - 2x25 w/IW#1
X-Band Walks - 3x10/10 w/IW#1
Donkey Kicks - 2x25/25 w/IW #1
Band GM Pull-thrus - 2x25 w/IW#1+#1

Very brutal conditioning. I haven't done the weighted walks for some time, but I'm getting back into the swing of things. Ran out of time to stretch though.

January 16, 2007

Dynamic Warm-ups
Back Squats - 135,185,225,255,285x2,300x4x2 (90 sec rest b/w sets)
Romanian Deadlifts – 235,285x5,335x3x5 (90 sec rest b/w sets)
Paused High Leg Presses – 430,610,760x7
Weighted Back Extensions – 127.5x3x10,bwx20 (weight held in arms)
Straight-legged Situps - 25,35x3,45x3x3 (weight held behind head)
Low Cable Pull-thrus – 80,90 PR,100x15 PR
Walking Dog w/ 20lbs Weight Vest - 42 minutes
Stretching

Had a boring first day at school. Accidentally slept in an hour and 46 minutes but I still had plenty of time. Workout was all right. Squats were a bear and so were RDL's. I'm actually starting to use tough weights on the leg press. The 3 count pauses are killers. The rest was light work besides the situps. Much tougher this way. I found out that the YMCA free weight room will be closed for the next three weeks. :mad: There will be cables, machines, benches and dumbbells and maybe the leg press but no power rack or squat rack :EP: Luckily the Harrisburg PSU gym has what I need and I'll just workout there. :FF:

Craig Pfisterer

01-26-2007, 01:05 PM

January 17, 2007

Dynamic Warm-ups
Seated Dumbbell Presses – 45's,55's,65's,75's,85'sx5
16" ROM Close Grip Floor Presses - 45,95x5,135,175,205,235x3,265,295x1,315x0
12" ROM Close Grip Floor Presses - 225x3,275,315x1,345x0,0
8" ROM Close Grip Floor Presses - 315,365,405,435x1,475x0,405x5
Chest Supported Lever Rows – 2-plates,3-platesx10,4 platesx8,6,6,2-platesx20
Stretching

Wasn't feeling the gym. I was a little to eager that I forgot to check for stuff to set up other exercises. Messed up with the power rack settings. Overdid it with the set of 20 on the rows. I don't like this machine.

January 19, 2007

Dynamic Warm-ups
Deadlifts – 155x5,245x3,335,425x1,465x1
Snatch Grip Deadlifts – 185,225x5,255x3x5 (90 sec rest b/w sets)
Weighted Back Extensions – 132.5x3x10,bwx20 (weight held in arms)
Dumbbell Side-bends - 97.5,157.5x3/3
Hyper-Bench Situps - bw,15,20,25x6,bwx10 (5 count hold on last rep)
Low Cable Pull-thrus – 100,110 PR,120x15 PR
Stretching

Worked out at the tiny space at the Y. 425 was tough, but 465 was a max effort. I'm definitely taking a deload day for next week. I hate SNG deads, my grip wears out to soon and they damage my finger nerves. Not going to do them, I need my hands to function. I tried side-bends but it just became ridiculous. Hyper-bench situps are murderous.

January 20, 2007

Dynamic Warm-ups
Push Presses - 95,135,155,170,185,195,210x2,220x2x2 (120 sec rest b/w sets)
4 Board Close Grip Bench Presses – 45,95,135,175x5,210,240x3,270,300x1,320,305x0

No squat rack required some imagination, involving a family clean and racking. I can't drop the weight from the rack position due to the gym. I still have nerve pain lowering the eccentric portion. The last set was easy, the first 220 set was a bit sloppy. I sucked the big one on board pressing and I just zombied out. School and that heavy deadlift finally got to me.

January 22, 2007

Dynamic Warm-ups
Back Squats - 135,185,225,250,270,285,300x2,320x2x2 (120 sec rest b/w sets)
Romanian Deadlifts – 185,235,285,335,385x5
Straight-legged Situps - bw,10,20,30,40,45 PR,50x3 PR (weight held behind head)
Cable SLDL's – 150x10,300x2x10
Low Cable Pull-thrus – 110,120 PR,130x15 PR

Much better lifting day at PSU Harrisburg. Squats went well, I should beat my 355 PR this coming week. RDL's were harder than I hoped for, but I tied my PR. Did some situps and cable deadlifts. I felt nothing on the cable deadlifts, just my grip. I'm cutting it since that's as heavy as the stack will go.

January 23, 2007

Dynamic Warm-ups
Banded Close Grip Bench Presses w/ doubled IW#2’s - 45x5,85,125x3,165,185,205x1,220x0,210x1,185x2
Seated Dumbbell Presses – 30's,40's,50's,60'sx5,70'sx3,90'sx1,70'sx11 PR
Chest Supported Barbell Rows – 89,129,169,209x5 PR,149x10 PR
Pull-ups - bwx4x8
Cable Face Pulls - 20,50,60x15

Decided to try benching without the boards. Strange thing is I guessed my max before I went. Weird. I had to make a big jump with the dumbbells as there were no 80's. I wanted 90'sx3 but managed to meet my best of a single. Dropped it down to 70's and repped out. It took a while but I was able to get a chest supported row up. I love this exercise. Finished with pullups and face pulls.

January 24, 2007

Pushups - 70
Curl-ups - 62
Steps test - 3 minutes
20lbs Weight Vest Walk – 33 minutes

Had to do fitness assesment in Gym. I might have miscalculated my heart rate after the step test, since I got 190 bpm and 130 bpm after a minute rest. I wasn't tired, so either I messed up or I really have bad cardio but amazing willpower.

January 25, 2007

Dynamic Warm-ups
Deadlifts – 135,225x1,315x8x1 (30 sec rest b/w singles)
One Legged Leg Presses – 300,350,400x6/6 (3 count pause each rep)
Leg Presses - 600x12
Dimel Deadlifts - 155x3x20
Weighted Back Extensions – 137.5x3x10,bwx20 (weight held in arms)
Hyper-Bench Situps - bw,5,10,15,20,25x6,bwx10 (5 count hold on last rep)
Stretching

A deload day for deads. I got a butt cramp on the last rep of one-legged leg presses. I did a light set with both legs to make sure I was okay. Finished up with dimels and back extensions and hyper-bench situps.

Craig Pfisterer

01-28-2007, 08:57 PM

January 26, 2007

Dynamic Warm-ups
Power Clean + Push Presses - 94,134,170x1+3,195,210,225x1+1,250x2x0
Triceps Bar Overhead Extensions - 15x10,55,65,75x5,85x2,45x12
Yates Rows – 160,210x10,260x7
Cable Face Pulls - 30,40,50,60x15,70x9
Stretching

Still no rack, so I did power cleans with the weight. I had to switch to a thumbless grip lowering the bar to keep from having nerve pain. I got stuck at 250 for the cleans. The first was a miss for a power clean and the other I got stuck at the bottom of a squat clean. The presses were pretty easy, so I'll reattempt my max on Monday at the PSU gym. Some older guy said I should wear a belt because I'll end up in pain in the long run. Thank you unsolicited advice man! I forgot the boards so I tried extensions. No elbow pain with the neutral grip so I might keep them. I banged my upper arm on the supports for the hyper bench attempting to do dumbbell rows. I thought it was a tendon problem. I finished up with some back volume work.

January 28, 2007

Dynamic Warm-ups
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Band External Rotations – 2x25/25 w/IW#1
One Arm Band Pushdowns - 2x25/25 w/IW#1
One Arm Band Face Pulls - 2x25/25 w/IW#1
Band Pull-aparts - 2x25 w/IW#1
X-Band Walks - 2x20/20 w/IW#1
Body Squats - 2x25 w/IW#2
Donkey Kicks - 2x25/25 w/IW #1
Band GM Pull-thrus - 2x25 w/IW#2+#1
Deadbugs #3 – 2x10/10
Stretching

Had a nice conditioning cardio day. I've been told the Y's gym will be back to normal in a week, but I doubt it. I did some deadbugs #3 and they were easier than they've ever been. I had to do a lot of calf, ham, and hip flexor stretching. Tomorrow I got for a new squat and push press max.

Craig Pfisterer

01-29-2007, 07:57 PM

January 29, 2007

Dynamic Warm-ups
Back Squats - 135,185,225x3,250,270,285,300,320x1,365x2x0
Push Presses - 95,135x3,170x2,195,210x1,225x0,0,1,250x2x0
One Legged Leg Presses – 305,355,405x6/6 (3 count pause each rep)
Weighted Back Extensions – 142.5x3x10,bwx20 (weight held in arms)
Straight-legged Situps - bw,10,20,30,40,50x5 PR (weight held behind head)
Cable Pull-thrus – 60,70,80,90x15 PR
20lbs Weight Vest Walk – 40 minutes
Stretching

Man did my max attempts suck big time. Every one of them got stuck at my sticking point. I felt stronger, but I wasn't. I messed up push pressing the 225 and tried again without racking it. I really hate when that happens. I had to leave the gym and go to the Y to finish up as a yoga class came in. Stuff felt a bit heavier with the back extensions. I used the cable row station and that set up is tougher than the cable crossovers. I did some weighted walking and I only got my heart rate up to 84 bmp. Looks like I need to move faster, or add more weight. Deadlifts will undoubtedly be a bear on Thursday.

Craig Pfisterer

02-04-2007, 10:53 AM

January 30, 2007

Dynamic Warm-ups
3 Board Close Grip Bench Presses – 45,95,135,160x5,195x3,225x2,255,290x1,310x2x0,295, 300x1
Floor Triceps Bar Extensions - 65,85x8,105x5
Seated Dumbbell Presses - 65'sx10,8,6
Chest Supported Barbell Rows – 135,155,175,195x5,215x4,155x10 PR
One Arm Cable Face Pulls - 20x15/15,25x2x15/15
Stretching

February 01, 2007

Dynamic Warm-ups
Deadlifts – 135,225,315,405,455x1
Romanian Deadlifts – 265x5x5
Lunges - 65,85,105,125x6/6
Hyper-Bench Situps - 15,20,25,30x6 PR,bwx11 (5 count hold on last rep)
Seated Leg Curls - 90,110,150x6 (3 count hold)
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Stretching

February 02, 2007

Dynamic Warm-ups
Power Clean + Push Presses - 95,135,160x1+3,185x3x(1+1,1+2,1+3)
10" ROM Close Grip Floor Presses - 225,275x5,315x5x5
Pullups - bwx5x8
Rear Delt Flye Machine - 85,90,95,100x12
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Stretching

February 03, 2007

Dynamic Warm-ups
20lbs Weight Vest Walk – 20 minutes on 15% incline at 3mph
Band External Rotations – 2x25/25 w/IW#1
One Arm Band Pushdowns - 2x25/25 w/IW#1
Band Pull-aparts - 2x25 w/IW#1
Donkey Kicks - 3x25/25 w/IW #1
Pull-thrus - 3x25 w/IW#2
Stretching

Craig Pfisterer

02-05-2007, 07:06 PM

February 05, 2007

Dynamic Warm-ups
6” Manta Box Squats – 45,95,135x5,165x3,190x2,220,245,260,275,290,305x1
Olympic Squats – 175x5x5
Seated Leg Curls – 150x4x8 (3 count hold)
Weighted Back Extensions – 147.5x3x10,bwx20 (weight held in arms)
Straight-legged Situps - 25,30,35,40,45,50x5 (weight held behind head)
20lbs Weight Vest Walk – 24 minutes on 15% incline at 3mph
Stretching

I had a great lifting day, but I've a slight cold and I feel miserable. My joints are all achy and I've an itchy throat. Everyone in our house has it. I'm doing my best to fight it.

Craig Pfisterer

02-10-2007, 09:52 AM

February 06, 2007

Dynamic Warm-ups
Banded Overhead Presses (IW#2c/IW#1dbl) – 45,70,95x5,115x3,135,150x1,155x0,140x1
Seated Dumbbell Presses - 65'sx3x10
Floor Triceps Bar Extensions - 65,85x8,105x4
Chest Supported Barbell Rows – 135,155,175,195,215x5 PR,160x10 PR
20lbs Weight Vest Walk – 24 minutes on 15% incline at 3mph
Stretching

Okay lifting day. Messed up the band tension calculations in my head. When I did them for bench presses, the variance was about 30 to 170. This time it was 30 to 80, which is more than twice the tension ratio. I was planning on 185lbs bar weight, but figuring in the tension, the start of the weight is about 180lbs at 150lbs bar weight. Knowing this will allow for a smarter warm-up next time. I had problems with the extensions. I'm going to try 70x4x8 next time to get used to the movement. My workouts are much longer with these weighted walks.

February 08, 2007

Dynamic Warm-ups
Speed Deadlifts – 155,205,255x1,310x8x1 (60 sec rest b/w sets)
Romanian Deadlifts off 4" Platform – 275x5,325x1,375x4
Lunges - 75,95,115,135x6/6
Hyper-Bench Situps - 15,20,25,30,35,40x3,bwx11 (5 count hold on last rep of 40lbs)
Seated Leg Curls - 160x8,8,8,6 (4 count hold)
20lbs Weight Vest Walk – 24 minutes on 15% incline at 3mph
Stretching

This workout took a long time because I was confused and I couldn't get a proper band pulling station. The one I had before didn't provide enough tension. I tried standing on them, but the bands almost lifted me off the ground. I'll need to use a power rack when it comes back. I didn't know if I wanted to pull speed deadlifts or max attempt again. Thankfully I went with my plan and pulled 310 like it was nothing. Another reason for my confusion the deadlift help thread I started and watching Ano Turtiainen's and Jani Murtomaki's training clips and logs. So instead of 275x5x5 off the floor, I went with a 4" platform and pulled a tough 375x4. I have the flexibility and the height/arms to do them. It's pretty much what I do for my stiff legs. The rest of my assistance work went well. I was thinking of trying a cycle of a moderate deadlift single (75-90%) such as 75-80-85-90-75-80-85-max followed by speed pulls at 60, then 4" platform RDL's in sets of fives.

February 09, 2007

Dynamic Warm-ups
Power Clean + Push Presses - 95,135,165x1+3,190x3x(1+1,1+2,1+3)
10" ROM Close Grip Floor Presses - 225,275x5,325x3x5,225x12
Pullups - bwx5x8
Rear Delt Flye Machine - 100x3x12
Stretching

Had fit class earlier in the day and we were supposed to work out. I kind of chatted with some more serious lifters and dicked around with curls and clapping pull ups. Still have a cold, I'm going through tissues left and right. Nothing big about this workout. Pullups went crisp so I'm deciding on whether to increase reps to 9 or add a set of 8. I might add a set and work until it's easier, then drop it and go for 5x9. Repeat until 5x10.

Craig Pfisterer

02-12-2007, 03:40 PM

February 10, 2007

Dynamic Warm-ups
20lbs Weight Vest Walk – 24 minutes on 15% incline at 3mph
Band External Rotations – 2x25/25 w/IW#1
One Arm Band Pushdowns - 2x25/25 w/IW#1
Band Pull-aparts - 2x25 w/IW#1
Donkey Kicks - 3x25/25 w/IW #1
Pull-thrus - 3x25 w/IW#2
Stretching

February 12, 2007

Dynamic Warm-ups
13” Rack Deadlifts – 45,95,135x5,185,220,255,295x3,330,370,400,425,445x 1 PR
Olympic Squats – 180x5x5
Seated Leg Curls – 160x4x8 (4 count hold)
Weighted Back Extensions – 152.5x3x10,bwx20 (weight held in arms)
Straight-legged Situps - 20,30,40,50,60x3,70x2,60x5 PR (weight held behind head)
20lbs Weight Vest Walk – 24 minutes on 15% incline at 3mph
Stretching

Really awesome lifting today. 425 felt a little tough but 445 went without too much struggle. I was probably good for another 10lbs. Legs are pretty fried and the situps were grinders. I'm getting stronger.

Craig Pfisterer

02-13-2007, 07:37 PM

February 13, 2007

Dynamic Warm-ups
Close Grip Floor Presses – 45,95x5,135,155,175x3,200,220,245,260,275,285x1
Seated Dumbbell Presses - 65'sx3x10
Floor Triceps Bar Extensions - 70x4x8
Chest Supported Barbell Rows – 165,185,205x5,225x2,165x10 PR
20lbs Weight Vest Walk – 24 minutes on 15% incline at 3mph
Stretching

Another good lifting session. I've never done floor presses and was guessing 250 to 275 as my max. Might have had 290 in me. The college closed after class so I had to go to the YMCA. I had my dad spot for lift offs as the set-up I used required two benches and I couldn't press from that far back. My dad's completely killing 197x3x8 on the deadlifts. It's not too hard to see him doing at least 405lbs before September. I did 65's again I think, since I wrote down 60's for last time. I wasn't sure so I did 65's just in case. Everything else went well. As much as I hate to admit it, these cardio workouts have been doing me a bit of good. I few pounds lighter and my heart rate while walking stays around 150 instead of 164.

Craig Pfisterer

02-15-2007, 08:09 PM

February 15, 2007

Dynamic Warm-ups
Deadlifts – 155,215,265,315,365,410x1
Speed Deadlifts – 310x8x1 (60 sec rest b/w sets)
Romanian Deadlifts off 4" Platform – 100,150,200,250,275x5
Lunges - 65,86,105,125,145x6/6 PR
Hyper-Bench Situps - 15,20,25,30,35,40,45x3 PR,bwx11 (5 count hold on last rep of 45lbs)
Seated Leg Curls - 170x8 PR,7,6,6 (4 count hold)
20lbs Weight Vest Walk – 24 minutes on 15% incline at 3mph
Stretching

Just an okay day. Spent the previous day shoveling snow/ice in my weight vest. The whole neighborhood is ice and it sucks. Not as fast as last week. I need to stop rolling the bar inward before pulling it. 410 was a little tough. I got stumped since it looked like the plates I had for the platform RDL's were higher than normal. Finished up okay.

Craig Pfisterer

02-16-2007, 04:27 PM

February 16, 2007

Dynamic Warm-ups
Power Clean + Push Presses - 95,135,165x1+3,195x3x(1+1,1+2,1+3)
14" ROM Close Grip Floor Presses - 135,185,235x5,285x3
10" ROM Close Grip Floor Presses - 285,335x5 PR,385x1,235x15 PR
Pullups - bwx6x8
Lying Rear Delt Dumbbell Raises - 5x15/15,10x15/15,11/11
20lbs Weight Vest Walk – 24 minutes on 15% incline at 3mph
Stretching

Started out a bit slow, but eventually got into the groove. Floor press lockouts went well, until 285. I had the pins one too low. I raised them and smoked the weight but I tired out a bit. Added a set of pullups and did raises since a another guy was using the rear delt/ pec dec machine. I think I'll keep them instead of the machine.

Craig Pfisterer

02-19-2007, 06:13 PM

February 19, 2007

Dynamic Warm-ups
Front Squats – 45,80,110x5,140,175,205x3,230,255,280,300x1,315x2x 0
Olympic Squats – 185x5x5
Seated Leg Curls – 170x8,8,8,7 (4 count hold)
Weighted Back Extensions – 132.5,152.5,172.5x10 PR,bwx20 (weight held in arms)
Straight-legged Situps - 20,30,40,50,60,70x3 PR (weight held behind head)
20lbs Weight Vest Walk – 24 minutes on 15% incline at 3mph
Stretching

Just okay as far as max effort. I was feeling tired all day. I felt stronger than I have been with front squats. 280 felt do able for a triple. 315lbs was easier than last time I tried a max, which is why I tried again. Assistance work went pretty darn well. Hopefully I'm not this tired tomorrow.

Craig Pfisterer

02-20-2007, 08:28 PM

February 20, 2007

Dynamic Warm-ups
Seated Presses – 45,70x5,95,115,135x3,155,170,185x1,200x3x0
Seated Dumbbell Presses - 70'sx10,10,6
Floor Triceps Bar Extensions - 70x5x8
Pendlay Rows – 135,165,185,205x5,225x4,170x10
20lbs Weight Vest Walk – 24 minutes on 15% incline at 3mph
Stretching

Not the best lifting. Felt a little tired. Still using limited equipment. Actually used a roman ab chair as a rack for the seated presses. It was awkward. My best was 205lbs in March of 2006 and I haven't done a max since then or regularly done this lift with a barbell. They took away the decline ab thing I was using for chest supported rows so I did them bent-over style, keeping a horizontal back and pulling explosively. Tomorrow's a well deserved day off.

Craig Pfisterer

02-22-2007, 01:58 PM

February 22, 2007

Dynamic Warm-ups
Speed Deadlifts – 155,210,260,310x8x1 (60 sec rest b/w sets)
Deadlifts – 365,405,440x1
Romanian Deadlifts off 4" Platform – 95,165,235,305x5,375x3

To pooped to go on. I think I'll take tomorrow off and just sleep until Monday.

Craig Pfisterer

02-23-2007, 04:00 PM

February 23, 2007

Good Mornings – 185x15 PR
Dynamic Warm-ups
13” Rack Deadlifts – 135,225,315 PR,405x3 PR,455x2 PR,500x0
Good Mornings – 135,185,205x5,225x3
Lunges - 95,115,135,155x6/6 PR
Hyper-Bench Situps - 15,25,35,45x5 PR,bwx11 (5 count hold on last rep)
Seated Leg Curls - 170x8,8,8,7 (4 count hold)
20lbs Weight Vest Walk – 24 minutes on 15% incline at 3mph
Stretching

I did the first GM's during my morning gym class so I didn't look like I was dickin' around. I was incredulous the whole set. Each rep perfect form and I felt like I had 5 more in me. That's a best by 5 reps and 30lbs from regular GM's and a 3 rep best if based off my concentric GM's. Before that I maxed the curl machine for a few reps.Concentrated rage is a powerful tool. I was pissed about yesterday. It showed today. I doubled 10lbs better than my 1rm on racklifts. GM's didn't go so well probably because of earlier today and the rack deads. Besides that crappy performance, if was a very good workout.