September 25, 2010 - DE LB & September 26, 2010 - Events

September 25, 2010 - DE LB

Pulled a 757 Airbus three times

Dynamic Warm-ups

13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
105x2
135x2
170x2
170x2
170x2
170x2
170x2
170x2
170x2
170x2

Simulated Car Deadlifts (straps)
180x5
230x5
270x5
320x5 PR+2 reps
360x3 PR+2 reps

Belt Squats
325x12 PR+5lbs
325x12
325x12

Pulldown Abs
155x15 PR+5lbs
155x15
155x15

Comments: You may have noticed that the beginning of my workout was different. I had been asked to help out in a charity event to raise money for the Virginia Special Olympics. It's the Dulles Day Plane Pull. This is the 18th year they've had this event. I was part of a team (there were 57 teams total) headed by my friend Mary Jacobson. A tad anticlimactic with the pull only being for 12'. We got to stay in the VIP section since this other team (Airport Police team) didn't have their team (all but two were assigned to work duty that day) so we joined their team as well. We got second for both the lightest team and the most money raised. It took a lot longer than I expected. I plan on doing it again, perhaps solo haha. Anyways, I had too much excitement as I went into a chicken sandwich induced coma. It was around 7:20 PM before I made my way to the Y to workout. I was sleepy, sunburned and gassy (damn you chipotle ranch). Despite that, squats were easy peasy (though I had to wear my belt one notch looser due to chicken sandwiches, so good). Simulated car deads weren't too bad. The last set was a toughy. I only went up a fiver on belt squats since last time I did 320lbs for a single set after making big jumps the previous sets. This time it was straight sets with 325lbs. Legs dead. Finished up with abs and stretching. Late night for me haha.




September 26, 2010 - Events

Dynamic Warm-ups

Keg Tosses
35x1
35x1
35x1
35x1
35x1
35x1

Keg Carry & Sled Drag Medley
240x60'/260x60'/445x60'

Progressive Sled Drag Medley
300x20'
450x20'
650x20'
900x0'
650x10'

Banded Keg Swings
35+IW#4x8
35+IW#4x10
35+IW#4x12

Comments: Well, going to bed at 12:30 was not a smart idea. I knew my lower back was a bit fatigued (it's been telling me all week) from Hudson Valley Strongman still so the plan was to work at least the keg toss. I had another idea but my legs were kind of used up from yesterday. Form felt good on kegs, got to see how I look. It's still a bit tough to gauge height without a marker though. May need to experiment with a height marker made out of PVC or something. Maybe even adding tiny weights to the keg too. Bill is getting ready for Nats and he set up the keg sled drag medley, albeit with lighter weight on the sled. He did a run so I did one too, just to push him. Didn't feel bad at all. My legs felt good so I went on to my other idea, the progressive sled drag. Sandbags (100,150,200 & 250) set out 20' apart (last leg only 10'). Drag the sled, load a sandbag, drag sled to next sandbag and load it and so on. Didn't feel bad until the total weight was up to 650lbs. That was tough. I couldn't budge 900lbs, so Wes knocked off the 250lbs sandbag and I finished with just the 650lbs. That was a gasser. Then I finished up another idea. I attached a band to the empty keg and did explosive swings with it. I figured it would be one way to work on being explosive for several reps without getting more and more kegs. Not sure how I feel about this one, pretty tough on the shoulders. I got home and smashed up a small chunk of concrete with our new sledgehammer (10lbs). I levered it with each arm. Not sure if that's good for a first timer. New assignment starts tomorrow.