September 30, 2009 - DE LB

Walking – 33.5 minutes

Dynamic Warm-ups

13.5” Box Squats w/IW#3’s dbl clinched
No Bands
45x10
Add Bands
45x2
115x2
155x2
205x2
250x2
250x2
250x2
250x2
250x2
250x2
250x2
250x2

Yoke
450x75'
550x75'
650x75' (PR+15')
750x75' (PR+50lbs & 15') (1 drop)

Farmer's Walk
135x75'
170x75'
205x75'
205x75'

Barbell Sit-ups
65x15 PR+10lbs
65x15
65x15

28 Minutes of Stretching

Comments: Good workout today, even though I was stuck in traffic getting to the gym for an hour. Same thing happened yesterday. Box squats were good, had them double clinched around the farmer's handle this time which is slightly more tension than my previous set-up of using the farmer's handles and a dumbbell. Tried out a wider stance on these today, concentrating on pushing the knees out. I like using the short rack at the Annex for the box squats since I can just shrug the weight off the pins instead of the usual quarter squat I have to do at the Y. Yoke went well, Lou cautioned me about taking too big a steps after I pretty much galloped with 450lbs. It takes bit of energy for me to consciously shorten my strides but it will pay off big time as I'm already seeing big results in these few sessions I've been implementing it. Had an ugly pick with 650lbs but still made it without any drops. 750lbs was just plain brutal but I managed to get the whole way with only one drop near the end. My dad thought I was done after that drop and briefly turned off the camera. Each workout I become more and more convinced that lots of yelling directed at you will fix any problems you have with your form. Did about medium intensity farmer's walk afterward. Had a little trouble figuring out the clamps so that ate up some time. Finished off with abs.

September 29, 2009 - ME UB

Walking – 31 minutes

Dynamic Warm-ups

12" Log Clean and Presses
90x5
120x3
150x3
180x3
200x1
220x1
240x1
260x1
280x0
280x0
230x4 PR+14lbs

Rack Suspended 10” Log Bench Presses
80x3
130x3
170x3
220x3
260x3
310x3

Pull-ups
bw+15x10
bw+15x8
bw+15x8

Bent Over Rear Delt Dumbbell Raises
22.5'sx15
22.5'sx15
22.5'sx15

25 Minutes of Stretching

Comments: Pretty good workout. DOMS hit me hard in the forearms and biceps today. Forearms were pretty sore yesterday but my biceps were fine. They started to cramp when I picked up the empty log so I knew I was in for a long workout. Originally I was planning on doing log presses from the rack but after my last few workouts with the log, I've noticed trouble with the clean so I'm going to work them with a clean in the mix. I screwed up my first attempt with 280 on the clean and that sapped my strength. Second attempt I lost my balance and had to readjust. I'm close to getting that weight. This was the easiest it has felt with this weight. A few more weeks to prepare and get this weight in contest. Rather than beat myself up, I tried the contest weight for the light weights at Nationals and got four quickly but too gassed out to get a fifth. Used a 10" log for benching and I was very happy to get 310 for a single, let alone a triple. Couldn't give it my best on pull-ups since my arms were wretched sore and I had to really cut the weight to be able to do rear delt stuff. I've noticed a big improvement in my upperback and triceps strength these past two weeks. I feel that my lower body workouts are really dialed in now, just need to fine tune my upperbody ones a little and I'll be set.

September 28, 2009 - ME LB

Walking – 31 minutes

Dynamic Warm-ups

Olympic Squats
45x10
95x5
135x3
175x3
205x3
235x3
265x1
295x1
325x1
345x1 PR+10lbs
365x1 PR+30lbs
385x1 PR+50lbs
405x0
350x4 PR+15lbs & 1 rep

16" Rack Deadlifts w/IW#3’s & #1's dbl
135x3
185x3
225x3
275x3
Add Straps
315x3
365x3
405x2

Bavarian Lifts
217x12 PR+10lbs
217x12
217x12

Hyper Bench Sit-ups
62x15 PR+10lbs
62x15
62x15

30 Minutes of Stretching

Comments: Very good workout, took about 64 minutes. Form felt a little off on the lighter sets of oly squats. I haven't tried going for a max on these in a long time and the heaviest I've done is only 335lbs. Almost at 405lbs on these, maybe next time. Really pleased with the rack pulling against heavy band tension (325lbs). Got to try out my new APT straps and they work great. I was shocked to get 275 double overhand and then getting up to 405lbs for a double with straps. I can feel my back growing on these. Powered through the bavarian lifts and abs. I ordered 50' of 1.5" manila rope to do arm-over-arm pulls on DE UB days. Supposedly it will arrive tomorrow. Also my PR charity fund for Action Against Hunger has broken the $300 mark and I'm aiming for $400 by the end of the year.

September 27, 2009 - Events

Dynamic Warm-ups

2" Handle 18" Farmer's Walk
140x140'
210x150'
280x75'
300x23'
300x23'

Atlas Stones
245x5 (51" Platform)
325x3 (51" Platform) PR+30lbs & 2 reps
425x0xbajillion
425xlapped PR+20lbs

Keg/KegSandbag/Sled Drag
300x60'/260x60'/250x60'/Heavy-90lbsx60'

29 Minutes of Stretching

Comments: Another good training session today. I was a little surprised that we were training at Joe's since it was raining a little. Farmer's were out for the guys training for Nationals and they have normal and thick handles. I had done heavy farmer's on Friday so I wanted to see how the thick handles felt. Surprisingly good, most of it has to do with the pick being 18" as opposed to my 14" ones I train with. Really pleased with getting the 280 and 300 lifts. After I had done 300 for what I thought was a max effort, I here Joe say bring'em back, you brought them out so bring'em home. I think I did even better on the return trip. I definitely think my upperback strength is improving a lot in the past week or so. Stones was up next. Been having nightmares about the 425lbs stone. Did some light warm-ups before giving it a go but through pointers from Joe, I realize I need to work on my load. Thing is I haven't had to really work at the top part since the highest platform I've lifted to is 55" with only a 240lbs stone which is about sternum level for me. Going to have to come up with some things to fix that. Since I haven't had access to stones, the 325lbs was a technically a PR to that height. Anyways, I failed like ten times at even lapping the 425lbs stone. I did manage to get it lapped finally but it felt cemented to my thighs. It will up in time. Finished up with an evil, wicked, bad medley. Moved really fast with the kegs, a big improvement from last week. The sandbag was not good, rushed it and gripped it too high and had to stop and lap it about half way. I was shot before I got to the sled, the second keg did me in. Joe took off 90lbs as I was dragging and I was able to finish.

September 25, 2009 - DE UB

Walking – 30 minutes

Dynamic Warm-ups

12″ Log Presses w/ IW#2’s clinched
No Bands
90x5
130x2
160x2
Add Bands
90x2
120x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2

Farmer's Walk
170x50'
205x50'
240x50'
270x50' PR+5lbs

One Arm Dumbbell Snatches
87x5/5 PR+10lbs
87x5/5
87x5/5

Barbell JM Presses
75x15 PR+10lbs
75x15
75x15

33 Minutes of Stretching

Comments: Pretty good workout, took about 55 minutes. My original plan was to do log presses with #1's not #2's but my mind rationalized that using would #2's would be more "badass" which in hindsight was not the best thing. With this bar weight, the band tension is bit much for speed work so I need to use #1's instead. Next week I'll be doing the same weight with the lower band tension. I was a bit rushed going with the farmer's, so much so that my mental math was off a little. I was supposed to do 275lbs for my final set. Still happy with the pr but it should have been 10lbs per hand. Snatches and JM presses went well.

September 24, 2009

Walking – 33 minutes

Comments: I had no idea how sore my upperback was until last night. It's just been hell weak for it these past three workouts. It's a good thing. Weighed-in at 242.4lbs this morning. Ordered a little over 20lbs of weight gainer and sent out my entry forms for both PA's Strongest Man (Oct. 31) and Battle at the Barn (Jan. 30). I think I'm going to adjust my yoke/farmer's training (they follow the same template of heavy/light and short/long) to slightly longer distances.

September 23, 2009 - DE LB

Walking – 31.5 minutes

Sandbag Carries
300x120' PR+50lbs
194x100'
194x100'

Dynamic Warm-ups

13.5” Box Squats w/IW#3’s clinched
No Bands
45x10
Add Bands
45x2
95x2
135x2
185x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Yoke
400x60'
400x60'
400x60'
400x60'

12" Log Front Squats
140x10
140x10
140x10

Barbell Sit-ups
55x15 PR+10lbs
55x15
55x15

29 Minutes of Stretching

Comments: Good workout, took 51 minutes. I was a little worried that I would be sluggish since I felt like it right as I got in my car after work. Lifted at the Annex again. I was "pressured" by one of the staff to lift the new 300lbs sandbag so I did. Heaviest sandbag I've picked up and moved. I could've kept going but my wrists were sweaty so I had to put it down. I also wanted to find out how much my "250lbs" sandbag weighted so I carried it to the other side of the gym to weight it and then carried it back. Darn thing doesn't even weigh 200lbs. Damn you Home Depot! Box squats were good, the bands were clinched around farmer's handles and a dumbbell so the tension around 130lbs. Used some yoga mats to make my squat box the right height. First set with the yoke wasn't that good but the other sets were practically sprints. I think alternating between heavy and light on these is a good thing. Originally scheduled to do front squats but I don't like them so I did them with a 12" log instead. Holy hell is that hard. Certainly a keeper. Finished up with abs.

September 22, 2009 - ME UB

Walking – 30 minutes

Dynamic Warm-ups

Axle Jerks w/IW#2's
No Bands
43x10
73x5
103x3
Add Bands
33x3
63x3
93x3
123x1
153x1
183x1
203x1 PR+13lbs
213x0
173x4 PR+12lbs

Partial 12” Log Overhead Squats
140x3
180x3
230x3
270x3
320x3
360x3

Pull-ups
bw+10x12
bw+10x12
bw+10x12

Bent Over Rear Delt Dumbbell Raises
40'sx15
40'sx15
40'sx15

26 Minutes of Stretching

Comments: Good workout, took about 69 minutes. Was planning on lifting at the Y and trying out my new axle but Lou was going to do log pressing later so I figured it would be no biggie to do axle stuff at the Annex instead. Axle went well, I took big jumps because there was a kickass Metallica song (King Nothing) on the radio and I wasn't paying attention. I should get over 215lbs on this next time easy. Did another exercise inspired by Dave Ostlund's training, overhead partial squats with a log. Lucky for me, the rack at the Annex is about an inch shorter than I am so it makes for the perfect height for these. I'm surprised how much they work the wrist since the log likes to wobble back and forth. However, as I was taking off the last plate, the darn thing rolled off the top of the rack! Not doing these at the Annex again, safer to do them in the rack at the Y. Finished up with pull-ups and rear delts and I took a bit of a break during these two exercises to help/motivate Lou and Matt while they were doing log presses.

September 21, 2009 - ME LB

Walking – 30 minutes

Dynamic Warm-ups

13.5" Box Squats
45x10
95x5
135x3
175x3
215x3
245x3
275x1
305x1
335x1
365x1
385x1 PR+5lbs
405x1 PR+25lbs
425x1 PR+45lbs
385x2 PR+5lbs & 1 rep

18" Rack Deadlifts w/IW#3’s & #1's dbl
95x3
135x3
185x3
225x3
Add Straps
275x3
315x3
365x3

Bavarian Lifts
207x12 PR+10lbs
207x12
207x12

Hyper Bench Sit-ups
52x12
52x12
52x12
52x12

26 Minutes of Stretching

Comments: Very good workout, took about 64 minutes. The weight felt good on box squats today. Still bad form on heavy weights but much, much better. Rack pulling against heavy band tension (325lbs) was good. First time using straps. I was hoping to use my new straps from ATP but they didn't arrive today. Luckily someone there lent me their Harbinger straps. I worked up until I knew I couldn't get three reps with double overhand grip and then used the straps. Unfortunately couldn't get them filmed this time. Powered through the bavarian lifts and abs.

September 20, 2009 - Events

Dynamic Warm-ups

Keg Presses
35x10 (Parallel Grip)
180x0 (Parallel Grip)
180x5 (Staggered Grip)
35x10 (Vertical Grip)
180x8 (Staggered Grip)
180x3 (Parallel Grip)

Yoke
440x73'
530x73'
620x5 (Picks)
710x5 (Picks)
800x16' PR+100lbs

Tire Flips
750x1,2,3
750x1,2,3
750x1,2,3
860x1
860x10 PR+5 reps

Sandbag/Keg/Sled Drag
250x70'/240x70'/Heavyx70'
250x70'/300x70' PR+50lbs & 10'/Heavyx70'

27 Minutes of Stretching

Comments: Awesome training session today. Woke up a 9 since I thought training would be at like 10 or 11 but I find out I have less than 30 minutes to get over to Lou's place to carpool down to Joe Snavely's. Next time I'll be prepared. Matt had to open the sun roof of his car so I could fit my head in the car. Joe has a great set-up. Saw he had some kegs and gave a try at keg pressing. First try with the 180 I couldn't balance it and ended up with three failures and a bloody chin. Some suggested doing staggered grip just to get a feel for it and that seemed to work since after two sets of staggered grip I hit a parallel grip for three which is great for me since I couldn't do one with the 160 keg at Atlantic City. I had done yoke heavy earlier this week and was planning on only doing some picks and maybe a few light sets. However, 710lbs felt nice and solid on the picks that I thought maybe I could do 800 for a step or two. I failed to twice on the pick before it came off the ground and I slowly walked it 16'. I could have walked more I think. Tire flipping went well, did some ladders with the 750 to get warm. First attempt with the 860 totally sucked, I lost my grip trying to get a second. However, after watching a few of the light guys go and hearing some critiques by Joe, I gave it another shot and got an easy ten reps. Then did the carry drag medley with a sandbag and keg. No idea how much the sled was. I need to weigh my sandbag at the Annex, no way it is 250lbs. Darn people at Home Depot telling me the bags of sand were 50lbs a piece. First run was a little slow running back for the keg and my transitions were sloppy as Joe would say. Decided to do it again with a 300lbs keg and while I was faster with the sandbag, that keg was tough. Still finished the course but noticed a little blood and had to play fun little game of find the part that is bleeding. I love doing these sessions and I think that doing them will help better prepare for contests, get used to contest days, and recover quicker from contests. Definitely what I needed and should take my training to the next level.

September 18, 2009 - DE LB

Walking – 35.5 minutes

Dynamic Warm-ups

12.5” Box Squats w/IW#2’s dbl
No Bands
45x10
95x2
135x2
185x2
225x2
275x2
Add Bands
125x2
175x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Yoke
350x60'
450x60'
550x60'
650x60'

Stone Trainer Lifts
157x8
207x8
257x10 PR+2 reps
257x10
257x10

Barbell Sit-ups
45x15
45x15
45x15

24 Minutes of Stretching

Comments: Okay workout, took about 59 minutes, not including the drive from the Annex to the YMCA. The Annex was only open until 6:30 so I had to rush from work and rush through the first half of my workout. The wooden box I'd made for squatting is an inch shorter than the one I use made from bumper plates at the Y. Nothing speedy about these squats. The band tension is slightly more also since I was using farmer's handles for anchors. Very little rest for the squats and yoke carry. I was planning to start at 450 and go up to 750 but I forgot I was doing only four sets. Probably for the best, it felt wobbly as hell today and 750 would have sucked major donkey dong. Cleaned up and beat feet over to the Y for stone trainer stuff. I like doing it for volume rather than a max set of eight. I forgot my PDA collars so I had to stop every few reps to keep the plates together. Did situps with a barbell across my clavicle to finish. Looking forward to sleeping in tomorrow and planning my next move.

September 17, 2009

Walking – 35.5 minutes

Comments: Kind of PO'd about my lifting yesterday and I felt tired today. To be honest, I don't feel like my training has been as strong as it was before the contest at York, PA. I need to get some quality Z's in the next few days to feel fresh and refocus.

September 16, 2009 - ME UB

Walking – 31.5 minutes

Dynamic Warm-ups

Rack Suspended 12" Log Bench Presses w/IW#2's dbl
No Bands
90x5
140x3
180x3
210x3
Add Bands
90x3
110x1
130x1
150x1
170x1
190x1
210x0
200x0
160x3

12” Log Clean & Presses
130x3
160x3
190x3
220x3
250x2 PR+1 rep

Bent Over Rows
125x10
175x10
225x12
225x10
225x9

Bent Over Rear Delt Dumbbell Raises
40'sx15
40'sx15
40'sx15

25 Minutes of Stretching

Comments: Okay workout, took a 60 minutes. Even though I didn't feel tired, I guess the tire flipping took a bit out of me. I didn't feel strong pressing. I keep forgetting that while the band tension at the top is the same as with the floor presses I do, the tension at the bottom is a lot more. Now I know how to get the most out of log presses while lying on my back now and it won't be a guessing game next time around. Probably could have got 200 if I had not tired 210. My form on log clean and press was awful, barely any leg drive and the weight felt light. Again, I think this was the tire stuff from yesterday. Lost the video of my set with 250 which was better form than the 220lbs set. Did barbell rows, lower back was sore so I held back on reps and weight. I don't like them, next time I'm going to do snatch grip style rows. I'm changing my lifting days around a little to better accommodate other people's schedules and so I can make it to weekend event training sessions. I'm also ordering some lifting straps for 18" pulls.

September 15, 2009

Walking – 30.5 minutes

Dynamic Warm-ups

Tire Flips
500x10
650x20
780x16
500x10

20 Minutes of Stretching

Comments: Did a short conditioning workout. Sled wasn't there today so I just did a bunch of tire flipping. The 500lbs tire is really light but a pain in the butt to get a grip so I don't think I'll be using it again. Most I've done with the 780 tire is ten so it is kind of a PR, however that was from a over a year ago and done in a little over 90 seconds were as this was a bit of a marathon. Still not entirely sure if it my workout plan will work out at the Annex since I can only lift after work and the Annex might be closed earlier than that during the week.

September 14, 2009 - ME LB

Walking – 31.5 minutes

Dynamic Warm-ups

18" Rack Deadlifts w/IW#1’s dbl
45x5
135x3
185x3
225x3
275x3
315x1
365x1
405x1
455x1
495x1
515x1
455x3

Rack Front Half Squats
135x3
185x3
225x3
275x3
315x3

Bavarian Lifts
107x10
152x10
197x12 PR+10lbs & 2 reps
197x12
197x12

Hyper Bench Sit-ups
42x12
42x12
42x12
42x12

27 Minutes of Stretching

Comments: Pretty good workout, took about 61 minutes. Weights didn't feel as light as they usually do in my hands on rack pulls, probably from the dumbbell snatches the other day. I was actually worried after how heavy 405 felt. I've realized that an 18" pull is going to be a weak spot since it's right below the knees and is all back for me. Was going to do zerchers but went with rack front half squats instead. They really hit the upperback and core hard. Did Bavarian lifts followed by abs.

September 13, 2009 - DE UB

Dynamic Warm-ups

12″ Log Presses w/ IW#2’s clinched
No Bands
90x5
120x2
150x2
170x2
Add Bands
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2

Rack Close Grip Barbell Floor Press Lockouts
135x8
185x8
235x8
285x8
335x8

One Arm Dumbbell Snatches
37x4/4
57x4/4
77x5/5
77x5/5
77x5/5

Barbell JM Presses
65x15 PR+20lbs
65x15
65x15

23 Minutes of Stretching

Comments: Fast workout, took less than 38 minutes. Most likely since I was doing three somewhat new lifts and I was using a light weight for log pressing. Started way too light for lockouts, I'll need to start at 225lbs for that at least. Snatches were neat, did them with very little rest between arms. I think if I can do reps with 120lbs I can clean and jerk 160 or so with one arm. First time going heavy on JM's hence the large PR. It will be cool to be doing these with 135lbs. My mind has been going a mile a minute since Saturday's training and I've altered my training a little. The biggest change is doing yoke and farmer's on my DE day. Yoke after box squats and farmer's after deadlifts. I think it will work out great.

September 12, 2009 - Events

Dynamic Warm-ups

12" Log Clean and Presses
90x5
120x3
150x3
180x3
200x1
220x1
240x1
260x1

Yoke/Farmer's
310x60'/110x120'
490x60'/200x120'
700x60' (2 drops)/250x60'

Tire Flips
500x10
500x10
500x12
780x1
780x7

Sandbag/Keg/Sled Drag
250x60'/250x60'/545x60'

Comments: Went over to the Annex for some training with Lou and couple guys. The goal was to mimic some of the events that will be at Nationals this year. My lower back was still tight so I didn't try to exert myself too much with most of the stuff. I felt good warming up with the log, viper pressing up to 180lbs. I knew when I did 200 that I wasn't going to try for a new max or go for a much of reps at 230lbs. I didn't get much leg drive into 260 but the clean was quite good. It was my first time using a solid yoke so I spent a lot of time working picks, taking it back to the mats when people were done. On my go with 700 I thick the pick was a bit too high, just takes some practice to figure it out. Didn't feel too heavy. I had a little trouble with the farmer's since they were short so I couldn't use my regular stride or I'd hit the lip of the plates on my shins. Did some tire flipping after that. Did a bunch of reps with the 500lbs tire. I've lifted the 780lbs tire before about a year ago at my last contest and it felt easier than it did then. It should be much easier when I don't have a sore back. I could've gutted out more but it wouldn't be smart with my lower back acting up like it is. I was dreading the carry drag medley since I've done poorly with drag events and didn't know how the keg carry part would feel on my lower back. Luckily nothing in the medley bothered my back and I was able to put some effort into it. I'm pleased I finished the event. I had a good time even though it went much longer than I expected it to. I spent a lot of time yelling at other guys to keep going and stay tight and all that jazz.

September 11, 2009 - DE LB

Walking – 30 minutes

Dynamic Warm-ups

3” Platform Deadlifts w/IW#3’s & #1's dbl
No Bands
135x5
225x2
275x2
315x2
365x2
405x2
Add Bands
170x2
210x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2

Front Squats
85x8
135x8
185x8
235x4 (UGH!)

Bavarian Lifts
112x8
147x8
187x10 PR+10lbs
187x10
187x10

Farmer Side Bends
185x12/12 PR+5lbs
185x12/12
185x12/12
185x12/12

26 Minutes of Stretching

Comments: Okay workout, but not the best. Took about 54 minutes. My back of steel called in sick so I had use his understudy, my back of soggy waffles, instead. My lower back was quite tight after using 315lbs and my deadlifts were slow. The last few were very tough lockouts. On front squats, the legs were willing but I couldn't stay tight with my lower back all sore and cramping. I felt like a sissy getting only 4 with 235, especially after getting 225 for 12 earlier in the week with a few in the tank. I know my legs were still in the game after I did the sets of Bavarian lifts easy with a 10lbs increase from last time. Farmer SB's were tough since I had difficulty staying tight with my sore lower back. I think it's a combination of being the first week back from deloading and the 18" rack deadlifts I did on Tuesday.

September 10, 2009

Walking – 38 minutes

Comments: Whole body is sore and stiff, but it's the good kind. My legs are still feeling the workout from Tuesday and I think a lot of it has to do with doing a new exercise and being the first week back from two weeks of deloading.

September 09, 2009 - ME UB

Walking – 24 minutes

Dynamic Warm-ups

Reverse Band 12" Log Presses w/IW#2's dbl
No Bands
90x5
120x3
150x3
Add Bands
180x3
210x3
240x1
270x1
300x1
320x1
340x1
350x0
310x4

Rack 12” Log Half Presses
90x3
140x3
180x3
230x1
200x3
220x3

Pull-ups
bwx10
bw+5x10
bw+10x10
bw+10x8
bw+10x6

Bent Over Rear Delt Dumbbell Raises
40'sx15
40'sx15
40'sx15

29 Minutes of Stretching

Comments: Good workout, took a little under 61 minutes. Did a short walk since I had done a bit of walking earlier in the day. I was going to do overheads with my new axle but that was before I had found out about this upcoming contest on Halloween. This training cycle, my overhead stuff is geared toward making the contest weight of 275 on the log press feel like a joke. I want revenge for my pitiful log performance at Atlantic City. Going to be working the reverse band log presses every other week this training cycle. I've also made some adjustments to my normal routine, no more heavy cleans, just to much effort for little gain. I'll be doing clean and presses with the axle and log instead. Anyways, on to the workout. Legs were a bit sore from yesterday's training with Lou and Matt. Had to rig the rack with some platforms so I could fit the log and myself in it. Pretty good for my first time using reverse band setup on the log and I should be able to get more once I get comfortable. Did another new exercise, set the bottom of the log at eye level and did presses. Really like this one, I'll be alternating it with strict presses with the axle. Then went on to pull-ups. I'm really out of pull-up shape but I'm glad to be able to do 10 without weight fairly easy. Really stiff and tight in my upper back now from the heavy presses and pull-ups.

September 08, 2009 - ME LB (Sorta)

Walking – 30 minutes

Dynamic Warm-ups

Front Squats
45x10
135x5
225x3
275x2
295x3 PR+ 1 rep
225x12 PR+ 4 reps

18" Rack Deadlifts
365x3
405x3
455x3
495x3
545x3 PR+2 reps

Karlsen Squats
270x8
360x5
410x1
270x8

24 Minutes of Stretching

Comments: A bit of a deviation from my normal workout. Didn't time this workout. Went over to train with Lou Costa and his friend Matt at the Annex gym. I had thought it had been closed down but I guess not. I was invited so I just went with the flow. As I was about to get warmed up I realized I had forgotten my wrestling shoes. I wasn't terribly warm during front squats, god I hate them, but I still managed to get some PR's. The set of 12 was done with a few in the tank. Managed to do my PR for 18" pulls for a triple even though the last rep was hitched. Hey it still counts in strongman. Then did Karlsen squats which are squats done in a hack squat machine but you face the pads instead. Felt a lot like a front squat mixed with a smith machine. While I prefer doing my own workout, it was nice to talk with other competitors while lifting.

September 07, 2009

Walking – 30 minutes

Comments: Planning on doing more than walking today. Also did a little lawn mowing too. The plan was to do some sled dragging with my newly modified sled on the street. Loaded it up with 90lbs and set off to do 20 minutes. As soon as I start moving I realize that wasn't going to happen. The noise behind me was absolutely horrendous! So I then decided to just do some sprints for about 65' which was fine for the first few until I smelt something burning. Not wanting to have my sled catch fire, I called it a day. I need to think of something else to use. I also found out about a upcoming contest on October 31st, Pennsylvania's Strongest Man, and it is practically right next door. Halloween themed events, like hearse deadlift and coffin drag, so I'm obviously competing in it. It will be my last contest for the year and I'm gunning to come in as a heavy for this one. Back to the heavy stuff tomorrow.

September 06, 2009 - DE UB - Deload

Walking – 31 minutes

Dynamic Warm-ups

12″ Log Presses
95x5
120x5
145x5

One Arm Dumbbell Clean and Presses
37x3/3
52x3/3
67x3/3

2 3/8” Thick Bar Rows
165x8
165x8
165x8

Barbell JM Presses
45x15
45x15
45x15

28 Minutes of Stretching

Comments: Made 250lbs sandbag today. Unfortunately I got a cramp in my upperback setting back down after carrying it around my front yard and back when it was 200lbs. Calves were quite stiff but walking and stretching have alleviated some of the discomfort. Quick, short workout, took about 14 minutes. Very easy stuff. First time doing JM presses correctly and it should be a tough movement. The gym is closed tomorrow so I'll have to wait one more day to get back to heavy lifting.

September 05, 2009

Walking – 31 minutes

Car Pushing
7000x23'
7000x44'
7000x15'
2800x67'
2800x67'
2800x67'
2800x67'
2800x67'

Comments: First time eating breakfast in at least three years and it tasted great. Had oatmeal cottage cheese egg pancakes with 2lbs of plain non fat yogurt and a cup of black coffee. Stayed down all day which is very good. I plan on eating this every morning. I'm also going be weighing myself every morning to track my progress throughout the week and over the coming months. Waited a bit too late in the day to do walking and tried out some car pushing. Bit overzealous with my first attempt on the Suburan truck, I swear I've moved this thing before but maybe I was thinking about the old van we used to have. My original plan was like ten sets of 230' or so but that was scrapped as soon as I started moving the truck. Humbling so I dropped down to a much lighter car, a Versa which is my car. A real gasser, really hits the legs and calves. I took 60 seconds rest for the pushing with the lighter vehicle. I will be making some minor changes to my assistance lifts, ditching machine based lifts entirely. Going for dropping pulldown abs, pulldowns and face pull and adding in weighted situps and pullups and going to try JM presses for a change.

September 04, 2009 - DE LB - Deload

Walking – 30 minutes

Dynamic Warm-ups

Deadlifts
135x5
195x5
245x5
295x5

Front Squats
65x6
115x6
165x6

Bavarian Lifts
127x8
127x8
127x8

Farmer's Side Bends
130x12/12
130x12/12
130x12/12
130x12/12

28 Minutes of Stretching

Comments: Workout took between 16 and 17 minutes. Knees felt stiff today but easy workout with a fast pace and no breaks. Still getting back into it. Start the first part of my new diet plan tomorrow. I'm also thinking about making a few minor tweaks to my assistance lifts.

September 03, 2009

Walking – 33 minutes

Comments: Long day, 8 hour work day straight to 3 hours of night school. Not how I planned on spending my birthday. At least tomorrow is Friday.

September 02, 2009 - ME UB - Deload

Walking – 31 minutes

Dynamic Warm-ups

Close Grip 4-Board Barbell Presses
45x10
85x5
120x5
150x5
180x5

Axle Strict Presses
95x3
115x3
135x3
155x3

Neutral Grip Pulldowns
165x10
165x10
165x10

Incline Board Strict Rope Cable Face Pulls
87.5x15
87.5x15
87.5x15

26 Minutes of Stretching

Comments: Pretty good, took only 18 minutes. Used my new axle today and I must say it is tougher than my other thick bars. It's shorter and solid so it was no flex in it at all. I'll probably have to adjust my lifts using the this axle a little bit. I plan to go for a short walk during my lunch break every day and I plan to start doing some event based cardio type stuff in the near future on Tuesdays and Saturdays.

September 01, 2009

Walking – 43.5 minutes

Comments: Not bad, took a walk during my lunch break. Makes my day easier to come home and not have to go back out to go for a walk.