AN AWESOME WEEK OF LIVING AND ONE FUPPED DUCK WEEK OF TRAINING

I was off from work this week and it was glorious. For a quick rundown Jess and I headed to Killington for a day of spring skiing. We tried out some new skiblades (short skis) which was really fun. I'd say we did a hell of a job considering the only trails open were for advanced skiers. We overheard one guy in the parking lot saying he had never been skiing before. Not that much later we saw him being brought down the hill by ski patrol in the meat wagon. When he got out he said it was the most fun he ever had. A truly twisted kid, must be a powerlifter. The next day we did a little spa action at the Casino. The GSpa at Foxwoods is awesome. I'm always up for a good rubbing, pun intended. While in the locker room I saw some guy making a mess down be the sauna. When I got down there to get in the whirlpool I noticed a jar of Albolene outside the sauna and some poor guy in there holding his head in his hands. The obvious signs of someone cutting weight. Then it dawned on me there were Bellator MMA fights being held at the other CT casino. When he got out of the sauna I asked him how his cut was going. He looked a little surprised, then asked me if I'm involved with the fights. I told him I'm a powerlifter and I just cut 21 lbs a few weeks ago so I felt his pain. He was actually 36 over a bunch of weeks ago, and had just a little over 2 lbs to go. We ended up exchanging social media follows. Anyway, I wished him luck. Then after a few instant messages on Twitter he got me two tickets to his fights. So the day after our pampering at the spa we headed to the Bellator fights to see my new favorite mma fighter Chris "The Cut" Honeycutt. He hooked us up with great seats. He ended up completely dominating his opponent and worn all three rounds for a victory. He even came up and sat with Jess and I for a few minutes. A really classy guy. I look forward to watching his career. Another great daycation in the books. It was a great week of living for sure. It was so good that it hardly mattered to me that I had to have a tooth yanked out of my head. I guess I had an old root canal that had been retreated a bunch of years ago that ended up cracking. So I had to see an oral surgeon to get it out. If that's the worst curve ball life had to throw me this week, then I'm way ahead in my book. Now training is a different story. Due to a low ceiling in my basement I can't do standing ohp. I have a dumbbell chair, but it's got a low back and it really messes with my thoracic issue. I ended up trying the Savickas press out, which is ohp while sitting flat on the ground. These suck by the way, as in they are really difficult. I ended up losing my balance on my heaviest set and rocked around a bit and almost tumbled backwards. I felt something tweak a bit in my hip, but whatever, I just pressed on. Tuesday was squat day and it did not go well. When I got to my top set of 385 for five with the safety bar my body was severely shifting from the new hip issue. After I racked the weight the pain in my hip dropped me to my knees. Of course in my infinite stupidity I figured I could just use a box for my five down sets with 305. I got through two of them before I knew that was just an absolutely catastrophe. Wednesday was skiing which was mentioned above. The 3+ hour drive and the skiing gave me a few little jabs to the hip, but nothing too bad. I ended up getting my run in on Thursday. Friday I had to have my tooth yanked in the morning so I was advised not to train and I actually listened for once. Saturday morning I made up for Friday and benched. I only did some pullaparts and face pulls between sets and no lower body work because I planned on a double session training day so I could get my deadlift workout in as well. The hip held up "ok" until my top set with 385. Once again I got some hip pain that dropped me to my knees. Unlike the squat day, I knew that was enough. I finished the rest of the session supersetting upper body with hip stretches instead of deadlifting. I did a ton of stretching to lessen the pain and so I could get my running in. Sunday was another double session day. I had to get two runs in to catch up for the week. Like the title says, it was a Fupped Duck week of training. I also did a little more eating this week off, and ended up packing five lbs back on. I'm a little pissed at myself, but I really have been grinding for a while. I really need to figure some things out for the next bit, I could see myself sliding in the wrong direction on a few accounts. The is the first time I can see where not having a competition to prepare for could set me back. Here's what I did for the week. I know I wrote my times down, but I can't find them for the life of me. All were well under 45:00. WEEK 3 Monday Savickas OHP w/Football Bar Full body warm-up OHP 60x5 Face pulls w/mini band x25 OHP 70x5 Split Squat x15 each OHP 85x5 Pullaparts w/mini band x25 OHP 105x5 Split Squat x15 each OHP 120x5 Pull-ups x5 OHP 135x5 Pull-ups x5 OHP 105x5 Pull-ups x5 OHP 105x5 Pull-ups x5 OHP 105x5 Barbell Shrug 135x25 OHP 105x5 Rear barbell shrug 135x25 OHP 105x5 Back raise x25 Tuesday Squat w/Safety Bar Full body warm-up Squat warm-up 185x5 Ab Rollouts x10 Squat warm-up 225x5 Ab Rollouts x10 Squat warm-up 265x5 Ab Rollouts x10 Squat Work Set 305x5 Pushups x15 Squat Work Set 345x5 Dbl row 60x10 Squat Work Set 385x5 Pushups x15 Squat to box 305x5 Dbl row 60x10 Squat to box 305x5 Pushups x15 Hip stretch Curls 50x20 Hip stretch Pushups x15 Hip stretch Curls 50x20 Wednesday Skiing Thursday AM 1 hr deep tissue massage PM Treadmill 5:00 Warmup walk 6 rounds :120 run/:60 walk 5:00 Cooldown Walk 28:00 total Friday Tooth yanked-day off Saturday AM Bench w/Football Bar and legs up Full body warm-up Bench warm-up 185x5 Face pulls x5 Bench warm-up 225x5 Pullaparts x5 Bench warm-up 265x5 Face pulls x5 Bench Work Set 305x5 Pullaparts x5 Bench Work Set 335x5 Face pulls x5 Bench Work Set 355x4 Pullaparts x5 Bench Work Set 275x5 Face pulls x5 Bench Work Set 275x5 Pullaparts x5 Bench Work Set 275x5 Face pulls x5 Bench Work Set 275x5 Pullaparts x5 Bench Work Set 275x5 Face pulls x5 PM Trap Bar Deadlift Deadlift warm-up 185x5 Hanging leg raises x10 Deadlift warm-up 225x5 Hanging leg raises x10 Deadlift warm-up 265x5 Hanging leg raises x10 Deadlift Work Set 305x5 Push-ups x15 Deadlift Work Set 345x5 Pull-ups x 5 Deadlift Work Set 385x5 Push-ups x15 Hip stretch Pull-ups x5 Hip stretch Push-ups x15 Hip stretch Pull-ups x5 Hip stretch Push-ups x15 Hip stretch Pull-ups x5 Sunday AM Treadmill 5:00 Warmup walk 6 rounds :120 run/:60 walk 5:00 Cooldown Walk 28:00 total Foam rolling Stretching PM Treadmill 5:00 Warmup walk 6 rounds :120 run/:60 walk 5:00 Cooldown Walk 28:00 total Foam rolling Stretching * I did double up on foam rolling and stretching on Sunday to try and get my back, shoulder, and especially hip back in somewhat working order.

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