Dean's Quest

I spent time reading numerous articles to change up my training approach and I was able to find an approach that will work for lifting during the competition season.  I found a great approach that Jim Wendler uses that combines 5/3/1 along with opposing push/pull lifts in the same workout.  The pieces that I like is it is incorporating weight training two days a week while incorporating conditioning two days a week along with stretching and mobility another two days.  When I looked at this, it should help ensure I am improving my conditioning, maintaining my strength and enhancing muscle health.  This was the first day and it was a mix of “let’s give it a shot” so it was not as structured from a program perspective, but I am planning on improving my percentages as well.  This should be a fun ride. 

Workout:

• Deadlift: 3x5 (455)
• Floor Press: 5x5 (225)
• Caber Simulated BB Front Raises: 3x5 (135)
• Good Mornings: 3x5 (225)
• Elliptical: conditioning 20 minutes followed by stretching

I have also found recently that I helps not only remove morning soreness from training, but helps wake me up by foam rolling first thing in the morning.  It is a nice way to get the day started by removing initial soreness that set in over night. 

Today was a good day training.  I continue to focus on my pressing along with my shoulder health, and a little extra strength helps as well. 

Workout:

• OH BB Press - 3x3 (175)
• Floor Presses - 3x3 (265)
• Caber-Sim BB Front Raises - 1x5 (135), 3x4 (155)
• Dips - 3x10
• Eliptical - 15 min intervals

Feeling pretty good, but additional work on the events in the upcoming weeks will be helpful.  A good day none the less.

Went with premise for my session on doing the basics to get some work and finish with conditioning, I know I need that work. The only thing I was disappointed in, is my core was still sore from the dragon swords the previous week. Crazy but true!

Workout:
- DB rows (standing): 3x7 (120)
- lat pull downs: 3x5(180)
- cable face pulls: 3x8(200)
- hammer curls: 1x5(55), 1x4(65), 1x3(70), 1x4(55)
- intervals on the elliptical: 20 minutes

I was very disappointed because I wanted to do pull ups, however with my core still struggling, that makes pulls up virtually impossible.

The last couple days were great from a progress standpoint. I needed to take the time on Monday to attempt to loosen up my knees and hip after moving all day Saturday. I think it seemed to help based on how I felt today.

4/16
- speed squats
- glute ham raises
- leg press
- footwork practice

4/17
Worked on weight for distance, it was a struggle to get the different pieces but things started to work once we put the cast and throw in one movement together, I will take a two foot PR. Now where we’re it needs to be, but it is progress.

I can’t wait to see how things progress. Plus I believe the first competition of the year will be the meet in Albuquerque.

I knew if I wanted to get serious, I would have reach out for some assistance, especially in the realm of my throws.  I had the opportunity to work with Dana Axelson for the first of hopefully many sessions.  We worked for a little over an hour and I learned in that time than I just trying to figure the crap out myself. 

We worked on my footwork for my weight for distance.  It was great to change my approach and start to learn the cast. 

After 15-20 throws before learning the cast, I was able to throw my PR distance from last season.  Pretty happy with that, now to continue to keep that progress going. 

This could be the piece I desperately need to achieve my long term goal in this sport.

After a long layoff and prodding from certain folks, I have decided to get off my ass and get back to keeping myself honest with my progress. Since the last entry, my focus has changed mightily. I am gung ho focused on improving my throws and becoming more competitive in the highlands games. For those that have not seen these games, they are the athletic events at Scottish festivals where the big fatties get to go through around heavy shit while donning their kilted wears. Let’s not forget the most important part, which is the drinking of beer and scotch after the games. Awesome!

I have been training to increase my strength over the last several months. I have increased my overhead press to 225 and my deadlift is on the cusp of 600lbs for the first time in several years. However now that my strength is increasing it is time to get in shape because I am out of it for sure. This also includes working on my footwork since there are times I am as graceful as a giraffe on a patch of ice….not pretty.

Today I spent time with a workout inspired by Jay Ashman. He has written articles showing a great workout can be had with just a barbell and fancy machines. That is what I did.

Workout:
- Overhead split jerks: 1x5(135), 3x5(185)
- Floor Presses: 3x5 (225)
- Caber simulated barbell front raises: 3x3(185)
- Supersetted the last two sets with Dumbbell snatches from the ground: 2x5(55) each arm

It went fairly quickly and I look forward to continuing my Quest for A!

After a fantastic weekend, it is time to stop jacking around and get into preparation mode for the August competition.  First phase needs to be to increase overall strength.  Today I needed to start with pressing and go back to basics on generating overall pressing strength (plus it helps me push toward one of my 2011 goal for benching).

Workout:

• Floor Press - 3x3 (275)
• Incline DB Press - 1x10 (90), 1x6 (100), 2x3 (105)
• Tricep Ext Single Rope - 8x3 (80), 4x4 (60)
• Lateral DB Raises - 3x10 (20)
• Hanging Ab Curls - 3x10 (20)

Today felt pretty good, still trying to rehab my shoulder.  It is still giving me fits…time to improvise, adapt and overcome.

So today was the first day back after the competition. Even though I placed third, I have a lot of work to do to get ready for the August Highland Games.

Workout:
Squat - 5x5 (315)
Single leg hip sled (full range) - 5x10

Nothing too crazy today, however after time off it is crazy how heavy the weights feel. It is as if gravity was turned up in the gym.