October 30, 2010 - DE LB
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
155x2
195x2
195x2
195x2
195x2
195x2
195x2
195x2
195x2
Barbell Hip Thrusts
375x5
445x5
515x5
585x5 PR+40lbs
Belt Squats
370x12 PR+5lbs
370x12
370x12
30 Minutes of Stretching
Comments: Got to the gym later than I had planned but not as late as it has been with this workout. Lower back and hips were hating me on squats. These are really starting to get tough. They are now 400lbs at the top and it just getting heavier. Plan is to get up to 210lbs bar weight before moving up in tension. First set of womb wreckers, I mean hip thrusts felt awful but very light. 445lbs felt much better. 515lbs was a bit of an effort (only feel these once I get over 495lbs) and had to fight to get them all with 585lbs. Reps were much better than the post contest workout with 605lbs. As I was setting up belt squats, I was still thinking about routine tweaks and was kind of not looking forward to pulldown abs. I was actually concerned that this workout would make tomorrows event training really tough. I have had good sessions but those were on Saturdays before this workout. As I was doing the belt squats, I was thinking about how to move things around and then it hit me. I don't have to do abs. I don't have to do four exercises a workout. I could just do the three big movements and call it a day. With that, I completed the belt squats on a high note. Finished up with stretching. Still need to work some things out but I'm getting there.
October 31, 2010 - Events
Dynamic Warm-ups
2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
57x3/3
57x3/3
107x3/3
107x3/3
130x2/2
130x2/2
150x1/1
170x1/1
190x1/0 PR+10lbs
Yoke
440x70'
440x70'
490x70'
490x70'
530x70'
530x70'
580x70'
580x70'
Atlas Stone Loads
No Tacky
240x3 (18") to 51.5"
324x2 (20") to 51.5"
385x0 (20")
Add Tacky
385x1 (20") to 51.5"
452x1 (22") to 51.5" PR+17lbs
Keg Tosses
35x1
35x1
35x1
35x1
35x1
35x1
Comments: After last weeks ho-hum effort on my part, I wasn't sure what to expect. My plans were to go to upstate NY for training on Saturday but it just didn't work out for me this time. I took my time getting set up as Bill and Zack were doing Nats events hard this week (last hard event session). I must say they both have come a long way since they started training for Nationals. I did some volume on dumbbell pressing and worked up to 190lbs. I only got it for one on my right arm and had two near misses with the left. I need to work on heavy singles for this as I can rep lighter weights easy. It's just as the weights get heavier, the balance becomes tougher. Happy to get the one rep but it should have been a double. Since I had Joe there, I wanted to get him to watch my yoke form, especially since it has been feeling much better lately. Just speed stuff. Joe said my foot speed and turnover is a lot better but something about the way I was lifting my knees up was off putting I guess. I kept at it and I was able to get near perfect on the last run with 580lbs. Then it was time for stones. I did the first rep with 240lbs one motioned but then I caught myself and did a two part lift for the other two reps. Definitely noticed a big difference in the explosion off the hips I got breaking it down. After Brett beat me on stones doing all the stones in a two part lift (even the really light ones) I see that as being a superior technique. I made big jumps since I wanted to give it my all come big stone time. I missed 385lbs no tacky and Joe was about to break his foot off in my ass until he realized I was trying it no tacky. That stone was really dusty today. Tacked up and got it easy. Then it was time for Loki, the 452lbs 22" diameter atlas stone I had made earlier this year. Joe was telling me to give it everything. I got as amped as I could and attacked. Easy lap and extend. Yes. It was almost anticlimactic with how easy it went. I wanted to do more but was told to end it on a high note. Did five singles on keg toss and called it a day. Guess I need to make a heavier stone now.
Sunday, October 31, 2010
Friday, October 29, 2010
October 29, 2010
Walking – 30 minutes
Comments: Nice and cool today. Just did a short but fast walk. Neck, trap and shoulder on the left side are stiff still. Still doing some thinking about exercises.
Comments: Nice and cool today. Just did a short but fast walk. Neck, trap and shoulder on the left side are stiff still. Still doing some thinking about exercises.
October 28, 2010 - ME UB
Dynamic Warm-ups
Viking Presses
45x10
90x5
135x3
160x3
185x3
210x3
235x1
255x1
275x1
295x1
315x0
Swiss Bar Push Presses
45x10
95x5
135x3
165x3
195x3
225x1
245x1
265x1
280x0
240x4
Close Grip Rack Lockouts w/ IW#2's & #1's dbl (+255lbs)
45x3
95x3
135x3
185x3
225x3
Wide Grip Cable Rows (straps)
250x12 PR+10lbs
250x12
250x12
G-Man Pressdowns
150x15 PR+5lbs
Strict Barbell JM Presses
85x15
85x15
85x15
25 Minutes of Stretching
Comments: This was a mess of a workout. My plan was to do viking presses but it was a pain setting it up so that it was "safe". When I got to 315lbs and missed it twice, I just got angry and didn't feel like doing my down set. So I pretended I didn't just do a max effort exercise and did another with the swiss bar and push pressing. Dumb. Feels even more awkward than the log. I know fresh I would have gotten 280lbs. Went on to rack lockouts with a ton of band tension. Just the bar was throwing me around like a rag doll. Some how I managed to do 225lbs for a triple. First set of rows sucked, the other two were better. That's the full stack, going to have to add weight. I started doing gman's but I felt stupified and sat around a bit thinking and then did strict jm presses with light weight. Another late night for me. I need to do some thinking now.
Viking Presses
45x10
90x5
135x3
160x3
185x3
210x3
235x1
255x1
275x1
295x1
315x0
Swiss Bar Push Presses
45x10
95x5
135x3
165x3
195x3
225x1
245x1
265x1
280x0
240x4
Close Grip Rack Lockouts w/ IW#2's & #1's dbl (+255lbs)
45x3
95x3
135x3
185x3
225x3
Wide Grip Cable Rows (straps)
250x12 PR+10lbs
250x12
250x12
G-Man Pressdowns
150x15 PR+5lbs
Strict Barbell JM Presses
85x15
85x15
85x15
25 Minutes of Stretching
Comments: This was a mess of a workout. My plan was to do viking presses but it was a pain setting it up so that it was "safe". When I got to 315lbs and missed it twice, I just got angry and didn't feel like doing my down set. So I pretended I didn't just do a max effort exercise and did another with the swiss bar and push pressing. Dumb. Feels even more awkward than the log. I know fresh I would have gotten 280lbs. Went on to rack lockouts with a ton of band tension. Just the bar was throwing me around like a rag doll. Some how I managed to do 225lbs for a triple. First set of rows sucked, the other two were better. That's the full stack, going to have to add weight. I started doing gman's but I felt stupified and sat around a bit thinking and then did strict jm presses with light weight. Another late night for me. I need to do some thinking now.
Thursday, October 28, 2010
October 27, 2010 - ME LB
Dynamic Warm-ups
3.5" Platform Wide Stance Sumo Stiff-legged Deadlifts w/ Chains
No Chains
135x5
Add Chains (+40lbs)
135x3
Add Chains (+80lbs)
135x3
Add Chains (+134lbs)
135x3
185x3
225x3
275x1
315x1
365x1
405x1
455x1
397x3
Safety Squat Bar Lunges
175x3/3
205x3/3
235x3/3
265x3/3
295x3/3 PR+10lbs
Glute Ham Raises
bw+5x12 PR+5lbs
bw+5x12
bw+5x12
Weighted Situps
67.5x15 PR+2.5lbs
67.5x10
67.5x10
33 Minutes of Stretching
Comments: Stupid school work kept me from lifting Monday and class on Tuesday meant no lifting as well. So I was understandably eager to lift Wednesday and lucky for me it was my planned training session at Max Fitness. However, the hours have changed for Wednesday for us meatheads (the place is mostly for personal training) is 7pm to 9pm so it was a very short time frame to SFW and meant it was going to be a late night for me. Took a bit of time to get everything setup for sumo platform pulls with chains. Another lifter there wanted to work in with me and I thought, sure, the more the merrier. But he wanted to do conventional style pulls. Not so merry as that involved rolling the bar and moving the chains out to the side. Plus he likes doing plate jumps where as I like plate-quarter-plate jumps as I warm up. His two max attempts took quite a bit of time for him to psyche up and it was already approaching the hour mark. So I was a bit peeved when I got set for the set with 405lbs for having to wait so long so I was pretty happy/amped when I pulled it. Unfortunately the camera was obstructed for the entire lift by another lifter watching me. Guess I have to make the next lift now haha. I did all the sets up to and including 405lbs double overhand. 455lbs was a grinder to lockout. The down set was no picnic either. Moved on to ssb lunges. I was a little wary after how the split squats I did last time had felt but those worries faded away as I did my thing. No mistakes on these reps. I had about 16 minutes left at this point to finish up my workout so I wasn't expecting good things with ghrs and situps. Boy was I wrong about the ghrs though. I did these for the first time a month ago and it was painful and tough to get three sets of 12 with just bodyweight. This time the only set that was tough was the last set after the first eight reps. Just floored to see how much stronger my hamstrings have gotten in the past month. Had to rush the abs so I was not able to rest long enough for the last two sets. I drank about a half gallon of water and a half gallon of watered down Gatorade lifting due to how much I was sweating. Very good session. I have organized my training so that I'm lifting here once a month.
3.5" Platform Wide Stance Sumo Stiff-legged Deadlifts w/ Chains
No Chains
135x5
Add Chains (+40lbs)
135x3
Add Chains (+80lbs)
135x3
Add Chains (+134lbs)
135x3
185x3
225x3
275x1
315x1
365x1
405x1
455x1
397x3
Safety Squat Bar Lunges
175x3/3
205x3/3
235x3/3
265x3/3
295x3/3 PR+10lbs
Glute Ham Raises
bw+5x12 PR+5lbs
bw+5x12
bw+5x12
Weighted Situps
67.5x15 PR+2.5lbs
67.5x10
67.5x10
33 Minutes of Stretching
Comments: Stupid school work kept me from lifting Monday and class on Tuesday meant no lifting as well. So I was understandably eager to lift Wednesday and lucky for me it was my planned training session at Max Fitness. However, the hours have changed for Wednesday for us meatheads (the place is mostly for personal training) is 7pm to 9pm so it was a very short time frame to SFW and meant it was going to be a late night for me. Took a bit of time to get everything setup for sumo platform pulls with chains. Another lifter there wanted to work in with me and I thought, sure, the more the merrier. But he wanted to do conventional style pulls. Not so merry as that involved rolling the bar and moving the chains out to the side. Plus he likes doing plate jumps where as I like plate-quarter-plate jumps as I warm up. His two max attempts took quite a bit of time for him to psyche up and it was already approaching the hour mark. So I was a bit peeved when I got set for the set with 405lbs for having to wait so long so I was pretty happy/amped when I pulled it. Unfortunately the camera was obstructed for the entire lift by another lifter watching me. Guess I have to make the next lift now haha. I did all the sets up to and including 405lbs double overhand. 455lbs was a grinder to lockout. The down set was no picnic either. Moved on to ssb lunges. I was a little wary after how the split squats I did last time had felt but those worries faded away as I did my thing. No mistakes on these reps. I had about 16 minutes left at this point to finish up my workout so I wasn't expecting good things with ghrs and situps. Boy was I wrong about the ghrs though. I did these for the first time a month ago and it was painful and tough to get three sets of 12 with just bodyweight. This time the only set that was tough was the last set after the first eight reps. Just floored to see how much stronger my hamstrings have gotten in the past month. Had to rush the abs so I was not able to rest long enough for the last two sets. I drank about a half gallon of water and a half gallon of watered down Gatorade lifting due to how much I was sweating. Very good session. I have organized my training so that I'm lifting here once a month.
Sunday, October 24, 2010
October 24, 2010 - Events
Dynamic Warm-ups
Keg Carry/Sled Drag/Prowler Medley
240x60'/260x60'/400x60'/SP+90x60'
2" Handle 18" Frame Picks
280x3
460x3
560x1
640x1
740x0
740x0
Keg Tosses/Sledge Hammer Swings
35x10/15x10/10
35x10/15x15/15
Comments: Didn't do much today. I got there late and they had started a half hour earlier than the time I thought they would. So I was about an hour late to train. I did one medley, which was easy until the prowler part (legs were just dead). Apparently I cut my right hand on one of the kegs. Did some thick handle frame picks but I had to rush. Pissed I missed 740lbs. I've done this weight (370lbs per hand) on farmers with these handles but I guess I forgot about the pick being tougher with a frame, especially the grip when it's wider. Then did some keg tosses supersetted with some sledge hammer swings. Keg toss was good, I felt stupid doing the sledge hammer swings. Didn't feel like I was working anything so I won't do those again. Hips were very sore from the day before from the improved simulated car deadlifts. Guess I'll have to make up for this lackluster training day with this coming weeks serious training.
Keg Carry/Sled Drag/Prowler Medley
240x60'/260x60'/400x60'/SP+90x60'
2" Handle 18" Frame Picks
280x3
460x3
560x1
640x1
740x0
740x0
Keg Tosses/Sledge Hammer Swings
35x10/15x10/10
35x10/15x15/15
Comments: Didn't do much today. I got there late and they had started a half hour earlier than the time I thought they would. So I was about an hour late to train. I did one medley, which was easy until the prowler part (legs were just dead). Apparently I cut my right hand on one of the kegs. Did some thick handle frame picks but I had to rush. Pissed I missed 740lbs. I've done this weight (370lbs per hand) on farmers with these handles but I guess I forgot about the pick being tougher with a frame, especially the grip when it's wider. Then did some keg tosses supersetted with some sledge hammer swings. Keg toss was good, I felt stupid doing the sledge hammer swings. Didn't feel like I was working anything so I won't do those again. Hips were very sore from the day before from the improved simulated car deadlifts. Guess I'll have to make up for this lackluster training day with this coming weeks serious training.
Saturday, October 23, 2010
October 23, 2010 - DE LB
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
150x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
Simulated Car Deadlifts w/ Chains (+110lbs)
180x5
230x5
270x5
320x5
Belt Squats
365x12 PR+10lbs
365x12
365x12
Pulldown Abs
170x15 PR+5lbs
170x15
170x15
33 Minutes of Stretching
Comments: Workout went well. Took a while to get everything set up as I brought over my new cambered squat bar and was testing things out with it. Made sure it fit in the power rack and checked to see how it would work with chains and bailing at the bottom if need be. Looks like it will be a bit tricky but doable. Box squats were very good, though it felt like the tension on the left side was greater than the right. Had a crazy good idea for the simulated car deadlifts. From the one contest, I felt I was doing better at the lift with getting through the middle point but it seemed the top was still tough, which is something I don't feel with the simulated ones I have been doing. So I thought how about chains. So cut down the weight I was going to use and did them with 110lbs of chains. Works well. A friend suggested a different setup with a more natural feel that I'll have to put some time aside to set it up properly. Belt squats were brutal. I played around with setting up chains for benching between sets so I have an idea of what to do when that lift comes up in the rotation. Abs were sore so the pulldown abs weren't pleasant. Had to rush home and only got to stretching hours later.
13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
105x2
150x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
Simulated Car Deadlifts w/ Chains (+110lbs)
180x5
230x5
270x5
320x5
Belt Squats
365x12 PR+10lbs
365x12
365x12
Pulldown Abs
170x15 PR+5lbs
170x15
170x15
33 Minutes of Stretching
Comments: Workout went well. Took a while to get everything set up as I brought over my new cambered squat bar and was testing things out with it. Made sure it fit in the power rack and checked to see how it would work with chains and bailing at the bottom if need be. Looks like it will be a bit tricky but doable. Box squats were very good, though it felt like the tension on the left side was greater than the right. Had a crazy good idea for the simulated car deadlifts. From the one contest, I felt I was doing better at the lift with getting through the middle point but it seemed the top was still tough, which is something I don't feel with the simulated ones I have been doing. So I thought how about chains. So cut down the weight I was going to use and did them with 110lbs of chains. Works well. A friend suggested a different setup with a more natural feel that I'll have to put some time aside to set it up properly. Belt squats were brutal. I played around with setting up chains for benching between sets so I have an idea of what to do when that lift comes up in the rotation. Abs were sore so the pulldown abs weren't pleasant. Had to rush home and only got to stretching hours later.
Friday, October 22, 2010
October 22, 2010
Walking – 30 minutes
Comments: Just walking today. Nice and cool outside. Upper back still very sore but better. Feeling sore every where when I stretch out haha. My cambered bar arrived today. I'll take it to the Y tomorrow.
Comments: Just walking today. Nice and cool outside. Upper back still very sore but better. Feeling sore every where when I stretch out haha. My cambered bar arrived today. I'll take it to the Y tomorrow.
October 21, 2010 - ME UB
Dynamic Warm-ups
Rack Suspended Swiss Bar Bench Presses
45x10
75x5
105x3
135x3
165x3
195x3
225x3
255x1
275x1
295x1
315x1
330x1
345x0
297x4
Barbell JM Presses
135x3
165x3
195x3
225x3
255x3 PR+10lbs
Wide Grip Cable Rows (straps)
240x12 PR+15lbs
240x12
240x12
G-Man Pressdowns
145x15
145x15
145x15
32 Minutes of Stretching
Comments: Back was really sore today, especially my upper back from the gm's and back extensions. First time using the swiss bar and it's been a long time since I've done rack suspended benching, been even longer than regular benching. When I did 225lbs, I felt I could do it for 10 if some effort so I felt confident in pressing over 300lbs. Then I did 255lbs and I thought no way was 275lbs going haha. I guess I got more warmed up as I got up to 330lbs. Missed 345lbs at lockout (still working that hard). That effort made my left trap tighten up. Got four reps on the down set. Felt real good as my best with a barbell on these was 290lbs so definitely a ton stronger. JM's felt pretty good. I know I use loose form on these but my goal is to make the lockout as awkward as possible. Rows were quite easy even though my right bicep was tight. I'll go up 10lbs for next time and then I'll have to try it with added weight to the stack I guess. G-man's started out easy but got really tough by the last set. Really looking forward to a day off of lifting and then sleeping in on Saturday to recover.
Rack Suspended Swiss Bar Bench Presses
45x10
75x5
105x3
135x3
165x3
195x3
225x3
255x1
275x1
295x1
315x1
330x1
345x0
297x4
Barbell JM Presses
135x3
165x3
195x3
225x3
255x3 PR+10lbs
Wide Grip Cable Rows (straps)
240x12 PR+15lbs
240x12
240x12
G-Man Pressdowns
145x15
145x15
145x15
32 Minutes of Stretching
Comments: Back was really sore today, especially my upper back from the gm's and back extensions. First time using the swiss bar and it's been a long time since I've done rack suspended benching, been even longer than regular benching. When I did 225lbs, I felt I could do it for 10 if some effort so I felt confident in pressing over 300lbs. Then I did 255lbs and I thought no way was 275lbs going haha. I guess I got more warmed up as I got up to 330lbs. Missed 345lbs at lockout (still working that hard). That effort made my left trap tighten up. Got four reps on the down set. Felt real good as my best with a barbell on these was 290lbs so definitely a ton stronger. JM's felt pretty good. I know I use loose form on these but my goal is to make the lockout as awkward as possible. Rows were quite easy even though my right bicep was tight. I'll go up 10lbs for next time and then I'll have to try it with added weight to the stack I guess. G-man's started out easy but got really tough by the last set. Really looking forward to a day off of lifting and then sleeping in on Saturday to recover.
Thursday, October 21, 2010
October 20, 2010 - ME LB
Dynamic Warm-ups
Squats w/ Chains
No Chains
45x10
95x5
135x5
Add Chains (+50lbs)
135x3
Add Chains (+116lbs)
135x3
185x3
225x3
265x1
305x1
335x1
365x1
390x1
415x1
435x1
455x1
398x4
Rack Suspended Arched Back Goodmornings
205x3
255x3
295x3
345x3
385x3 PR+10lbs
45-degree Safety Squat Bar Hyperextensions
200x12 PR+5lbs 200x8
200x8
Weighted Situps
65x15 PR+5lbs
65x12
65x12
32 Minutes of Stretching
Comments: Very good. Chain squats were a new one for me. Hips and knees felt awful on warm-ups but they started to shut up as the sets went on. My quads started to get sore once I got above 365lbs on these. Felt great to do my previous 1rm for a squat with 116lbs of chains added. Technically the weight was 461lbs at the bottom as the leader chain doesn't deload. I expect big things from my squat once I come back to it without chains. Ssb gm's just destroyed my back so it was very tough to do the extensions. Abs were pretty tough too. I found an outstanding deal on a cambered squat bar so I bought that the other day.
Squats w/ Chains
No Chains
45x10
95x5
135x5
Add Chains (+50lbs)
135x3
Add Chains (+116lbs)
135x3
185x3
225x3
265x1
305x1
335x1
365x1
390x1
415x1
435x1
455x1
398x4
Rack Suspended Arched Back Goodmornings
205x3
255x3
295x3
345x3
385x3 PR+10lbs
45-degree Safety Squat Bar Hyperextensions
200x12 PR+5lbs 200x8
200x8
Weighted Situps
65x15 PR+5lbs
65x12
65x12
32 Minutes of Stretching
Comments: Very good. Chain squats were a new one for me. Hips and knees felt awful on warm-ups but they started to shut up as the sets went on. My quads started to get sore once I got above 365lbs on these. Felt great to do my previous 1rm for a squat with 116lbs of chains added. Technically the weight was 461lbs at the bottom as the leader chain doesn't deload. I expect big things from my squat once I come back to it without chains. Ssb gm's just destroyed my back so it was very tough to do the extensions. Abs were pretty tough too. I found an outstanding deal on a cambered squat bar so I bought that the other day.
Tuesday, October 19, 2010
October 18, 2010 - DE UB
Dynamic Warm-ups
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
90x2
110x2
110x2
110x2
110x2
110x2
110x2
110x2
110x2
110x2
110x2
12" Log Cleans
200x5
230x5
260x5
290x5 PR+20lbs
320x5 PR+2 reps
Standing Dumbbell Lateral Raises
42.5'sx12 PR+2.5lbs
42.5'sx12
42.5'sx12
Bent Over Rear Delt Dumbbell Raises
67.5'sx15
67.5'sx15
67.5'sx15
38 Minutes of Stretching
Comments: Didn't feel super explosive today but still did good. Log pressing wasn't too bad but it was greatness. Log cleans were something else. Picking up 200lbs off the rack (put the plates on it there) felt awful and heavy but coming in to do the reps was easy. 230lbs and 260lbs were snappy as well. 290lbs was quite a bit tougher and I could have called it there but I told myself to do more. This is a weakness and it must be destroyed. I upped it to 320lbs and did quite a bit of pacing. Last year as a lightweight training for New Jersey's Strongest Man, I managed to do a gut busting three reps with 320lbs. I haven't been able to replicate that feat. In fact the last time I did log cleans, I only squeeked out two with 310lbs and I barely got those. I go and I get one rep, set it down. Refocused and went again. Another rep. Set it down. Okay, one more. Got it, set it down. Come on, one more. This one barely goes up, but it sticks. I set down the weights again to catch my breath. I undo my wrist wraps to let my hands breathe (just like last week when I did axle cleans), strap back up and get number five easier than the fourth rep. Success. Very pleased with this. I went on to do my usually dumbbell shoulder exercises and finished up with stretching.
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
90x2
110x2
110x2
110x2
110x2
110x2
110x2
110x2
110x2
110x2
110x2
12" Log Cleans
200x5
230x5
260x5
290x5 PR+20lbs
320x5 PR+2 reps
Standing Dumbbell Lateral Raises
42.5'sx12 PR+2.5lbs
42.5'sx12
42.5'sx12
Bent Over Rear Delt Dumbbell Raises
67.5'sx15
67.5'sx15
67.5'sx15
38 Minutes of Stretching
Comments: Didn't feel super explosive today but still did good. Log pressing wasn't too bad but it was greatness. Log cleans were something else. Picking up 200lbs off the rack (put the plates on it there) felt awful and heavy but coming in to do the reps was easy. 230lbs and 260lbs were snappy as well. 290lbs was quite a bit tougher and I could have called it there but I told myself to do more. This is a weakness and it must be destroyed. I upped it to 320lbs and did quite a bit of pacing. Last year as a lightweight training for New Jersey's Strongest Man, I managed to do a gut busting three reps with 320lbs. I haven't been able to replicate that feat. In fact the last time I did log cleans, I only squeeked out two with 310lbs and I barely got those. I go and I get one rep, set it down. Refocused and went again. Another rep. Set it down. Okay, one more. Got it, set it down. Come on, one more. This one barely goes up, but it sticks. I set down the weights again to catch my breath. I undo my wrist wraps to let my hands breathe (just like last week when I did axle cleans), strap back up and get number five easier than the fourth rep. Success. Very pleased with this. I went on to do my usually dumbbell shoulder exercises and finished up with stretching.
Monday, October 18, 2010
October 17, 2010 - DE LB
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
145x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
Barbell Hip Thrusts
405x3
455x3
505x3
555x3 PR+10lbs
605x3 PR+60lbs
Belt Squats
355x12 PR+5lbs
355x12
355x12
Pulldown Abs
165x15 PR+5lbs
165x15
165x15
35 Minutes of Stretching
Comments: Yes I did just do a tough training session/contest but so what. I'm planning on working hard until the week of Thanksgiving and then taking off that week (won't be near a gym from Thursday to Sunday). I warmed up by raking my neighbor's yard and then went to the gym. Squats were excellent despite yesterday's brutal stone session and the yoke/frame medley. On hip thrusts (or "womb wreckers" as I've been told to call them), my hips were obviously still tender. My glutes were pretty tired so my hamstrings took up the slack on the weights above 455lbs. 605lbs felt really heavy haha. Had a lovely time with belt squats. Then finished with abs. I won't have to worry about the extra plate sticking now that I'll be using 170lbs. Finished up with stretching.
13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
105x2
145x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
185x2
Barbell Hip Thrusts
405x3
455x3
505x3
555x3 PR+10lbs
605x3 PR+60lbs
Belt Squats
355x12 PR+5lbs
355x12
355x12
Pulldown Abs
165x15 PR+5lbs
165x15
165x15
35 Minutes of Stretching
Comments: Yes I did just do a tough training session/contest but so what. I'm planning on working hard until the week of Thanksgiving and then taking off that week (won't be near a gym from Thursday to Sunday). I warmed up by raking my neighbor's yard and then went to the gym. Squats were excellent despite yesterday's brutal stone session and the yoke/frame medley. On hip thrusts (or "womb wreckers" as I've been told to call them), my hips were obviously still tender. My glutes were pretty tired so my hamstrings took up the slack on the weights above 455lbs. 605lbs felt really heavy haha. Had a lovely time with belt squats. Then finished with abs. I won't have to worry about the extra plate sticking now that I'll be using 170lbs. Finished up with stretching.
Sunday, October 17, 2010
Workout for St. Jude - Norfolk, VA - 10/16/2010
When I heard that there would be a charity team contest at Brute Strength Gym in Norfolk Virginia, I was immediately planning to go. I have been trying to go to this gym since last year and I was actively trying to set something up with my training partners to make the trip down this summer but nothing held up. Now I had a chance with an unsanctioned team contest (and a Nats training session). It was Pro-Am style with each team comprised of a lightweight and a heavyweight. Plus all the proceeds would go to St. Jude, the local children’s hospital that deals with cancer research. Win-win in my book.
However, it was not that simple. My original partner for this contest had to withdraw as his back was still giving him fits from when he injured it training for the Connecticut Platinum Plus contest in July. I still planned on coming to train but I had no plans of doing the team contest portion. I also noticed that the charity wasn’t receiving much in the way of donations. The goal was $1000 and only $10 had been raised the week before it was to take off. Shocking to say the least. Also, the week of the contest my internet provider Comcast decided it would be a good time to change the e-mail login screen without telling anyone they would be doing this update. This “quick” fix, ended up delaying my e-mails for hours at a time (even days in some instances) the entire week. I missed important messages from Andy and Lou about the trip we were planning and I had to change plans and come down the day of the contest instead of the day before. Obviously, I’ve changed to a new e-mail service.
So it was an early morning for my dad and I. We left at 4:30 but I slept for around four hours. Brute Strength Gym is awesome. It really does have everything. I’d say about a third of the area is devoted to strongman stuff. Lots of stones, lots of tires, lots of everything. I paid for both my father and I ($10 each, that went to St. Jude’s Children’s Hospital). I was one of the first people to get there. This was also when I found out that I did have a partner for the team contest. The guy who set up the show, David Pike, was going to be my partner. He figured that there was no way I was coming all this way to not have a partner. He also told me that I would be getting in quite the workout. I should add that Mr. Pike is 183lbs and was recovering from a broken hand. I also found out that the 500lbs atlas stone did not arrive as the one sponsor had backed out. I was bummed about that but it didn’t matter. I was more bummed about not being able to have the chance to double the charity money than having a chance to lift a 500lbs atlas stone. More people came in and we got warmed up and just waited until Pressy McGee (Tom Muttafis) arrived to start the show. Four teams in total.
To start the day off, it was a yoke into a frame carry. Yoke 860lbs 80’ and then a 645lbs frame carry 80’. Now since this was a team competition, we could switch in and out with our team mates. Unfortunately for my team, that wasn’t really an option on this event with the height discrepancy between me and Dave. Since Dave knew he couldn’t finish the yoke, I stepped it up for this. Our team went first (since the yoke was already at my height). I got set and went. I made a decent pace for me and finished the yoke. A big PR for me as I did 60lbs more than my best for 80’ and I did it with no drops (my best no drops for this distance was 770lbs). Now Dave said he wasn’t sure if he could do the frame (stupid broken hand) but he at least tried so I could catch my breath. He got it about 6’ after three picks and then I stepped in and finished the rest of the distance. Boy was I tired and the day was just starting.
Up next was the circus dumbbell clean and press. It was 12” bell 3” handle Slater dumbbell filled to 180lbs. Never really pressed this size dumbbell before. I’ve done a homemade circus dumbbell of 170lbs and I did my plate loaded one with this weight before but it had a smaller handle and was smaller overall. In fact, the most I’ve done with a 3” handle was only 115lbs and the 3” 185lbs one that Jon P. has was a bear to clean. I also had the distinct disadvantage of not being fully rested like the other teams (I had done heavy overheads and heavy triceps two days ago). Also the dumbbell was about 5-10lbs heavier in one end. Dave wanted to give it a shot first to try it and to let my legs rest a little longer. He gave it two attempts before I jumped in. I took it real slow and lo and behold I had trouble locking out my arms (hmmm, stupid tired triceps). I did manage to get three reps though which was good for a 2 rep and 10lbs PR on this kind of dumbbell. I know I’m better for more. This was the only event that I thought I did subpar on but oh well.
Then it was time for the car deadlift. This was key event as every rep was $1 to the charity. The car also had “I love backstreet boys” around the license plate. I have been trying my best to train this in the gym using barbells levered against the wall. I will say that this experiment was a great success as the midpoint felt just like it (though the top did not). The pick was very low at 11”, though it didn’t have weight on the handles for another inch into the lift. No bouncing on this one, down and up commands. Even though Dave was a better at this lift than me, I went first since it takes longer for me to get strapped in to it. I managed 5 hard reps before tagging in Dave. He then got 6 reps before tagging me back in. I threw my straps aside as I knew I could only get a few and strapping up again would just eat up valuable time. I managed to pull one more rep without straps and lost another one due to grip so Dave came back in. He managed two more reps (one right as time expired) for a total of 14 reps. In total, all the teams got a combined $101 for the charity on this event.
I guess Dave wasn’t feeling that well (either stress or too much caffeine or something) and he had to excuse himself to purge some weakness. I didn’t know that he had thrown up until we were about to start the next event. It was a 700lbs tire flip for 80’ and then power stairs with a 260lbs keg, 300ish impalement and a 400ish implement up four 17” steps. My right palm was bothering me from the dumbbell press and my plan was to have Dave do most of the tire flip and then I’d do the power stairs. Well when I found out he wasn’t feeling well, I suggested we alternate flips on the tire and then split up the power stairs. He wanted to try the 400lbs implement first. The whistle blew and I saw Dave had a bit of a tough time doing the first flip so I said I’ll do three flips. Those were easy. Then Dave came back in and did one flip and I did three more and then he did the final flip. Dave went over and gave two tries at the 405lbs implement but no go so I went and did the four steps. Dave then did the 260lbs keg (tricky because it wanted to slide). I offered to do the 305lbs implement but Dave said with a stern face that “he got it” and stepped back a little and went on to finish the medley. This was fun.
Final event was an atlas stone series. Actually, I should clarify and say this was an atlas stone series…FROM HELL! Ten stones in total and the weights and heights were 217lbs to 60”, 250lbs to 56”, 300lbs to 52”, 315lbs to 49”, 330lbs to 49”, 357lbs to 49”, 381lbs to 49”, a 22” diameter 422lbs stone to 44”, a 21” diameter 440lbs stone to 40” and a 22” diameter 432lbs stone to 40” (they were switched by mistake). Now the plan was for me to do the first stone due to how short Dave was and then let him do as many as he could until he failed and then I would jump to finish it off. Good plan of attack but there was one thing wrong. Dave could not stop puking. He was outside and according to his friend Mark Kimner “he tried to stand up and puked again before falling back down” so Dave was done for the day and I would have to it alone on the stones. I found all this out about ten minutes before I was to go. To say I was nervous is an understatement. I’ve never done this many stones in a series. The whistle blew and I went to work. There was no time limit (same as the yoke medley and tire medley) so I took my time. I got up to 330lbs easy and had a little struggle with 357lbs so I retackied for the 381lbs stone. Got that one up. So seven stones down, three to go. I really tackied up for the 422lbs stone as it looked like the dirtiest of the stones. Got this one pretty easy but I’m really breathing hard at this point. Now it was time for the 440lbs stone. I miss the first lap but retacky and get it nice and deep. I had very little let but I had enough left to roll it up to the low platform. Nine down, one to go. I’m closing in on the three minute mark and I’m just out of breath, everything below my hips is shaking and dead. I got at the 432lbs stone and squeeze as hard as I can to roll it into my lap. I waddle over to the platform, breathing very heavy and thrust. But I have nothing left and drop it. I raised my hands to say I’m done and laid down on the cool ground for a while to recover.
So after my atlas stone vision quest, my breathing returned to normal, my forearms stopped throbbing and I was able to stand up and watch the rest of the teams go at the stones. I thanked everyone for a great day of training, took photos with the other guys and we headed on our way. I also snatched four burritos from Chipotle that were provided for us. Why didn’t anyone tell me how good this stuff is? I only ate two of them since my dad and I stopped to visit my grandma, aunt, uncle and there two adorable kids for dinner before heading back up to the great North. I sure did get my money’s worth and it was for a great cause. Well, I’m most likely done with contests for this year but next planned contest is a favorite of mine, the Battle at the Barn.
I totally do.
However, it was not that simple. My original partner for this contest had to withdraw as his back was still giving him fits from when he injured it training for the Connecticut Platinum Plus contest in July. I still planned on coming to train but I had no plans of doing the team contest portion. I also noticed that the charity wasn’t receiving much in the way of donations. The goal was $1000 and only $10 had been raised the week before it was to take off. Shocking to say the least. Also, the week of the contest my internet provider Comcast decided it would be a good time to change the e-mail login screen without telling anyone they would be doing this update. This “quick” fix, ended up delaying my e-mails for hours at a time (even days in some instances) the entire week. I missed important messages from Andy and Lou about the trip we were planning and I had to change plans and come down the day of the contest instead of the day before. Obviously, I’ve changed to a new e-mail service.
So it was an early morning for my dad and I. We left at 4:30 but I slept for around four hours. Brute Strength Gym is awesome. It really does have everything. I’d say about a third of the area is devoted to strongman stuff. Lots of stones, lots of tires, lots of everything. I paid for both my father and I ($10 each, that went to St. Jude’s Children’s Hospital). I was one of the first people to get there. This was also when I found out that I did have a partner for the team contest. The guy who set up the show, David Pike, was going to be my partner. He figured that there was no way I was coming all this way to not have a partner. He also told me that I would be getting in quite the workout. I should add that Mr. Pike is 183lbs and was recovering from a broken hand. I also found out that the 500lbs atlas stone did not arrive as the one sponsor had backed out. I was bummed about that but it didn’t matter. I was more bummed about not being able to have the chance to double the charity money than having a chance to lift a 500lbs atlas stone. More people came in and we got warmed up and just waited until Pressy McGee (Tom Muttafis) arrived to start the show. Four teams in total.
To start the day off, it was a yoke into a frame carry. Yoke 860lbs 80’ and then a 645lbs frame carry 80’. Now since this was a team competition, we could switch in and out with our team mates. Unfortunately for my team, that wasn’t really an option on this event with the height discrepancy between me and Dave. Since Dave knew he couldn’t finish the yoke, I stepped it up for this. Our team went first (since the yoke was already at my height). I got set and went. I made a decent pace for me and finished the yoke. A big PR for me as I did 60lbs more than my best for 80’ and I did it with no drops (my best no drops for this distance was 770lbs). Now Dave said he wasn’t sure if he could do the frame (stupid broken hand) but he at least tried so I could catch my breath. He got it about 6’ after three picks and then I stepped in and finished the rest of the distance. Boy was I tired and the day was just starting.
Up next was the circus dumbbell clean and press. It was 12” bell 3” handle Slater dumbbell filled to 180lbs. Never really pressed this size dumbbell before. I’ve done a homemade circus dumbbell of 170lbs and I did my plate loaded one with this weight before but it had a smaller handle and was smaller overall. In fact, the most I’ve done with a 3” handle was only 115lbs and the 3” 185lbs one that Jon P. has was a bear to clean. I also had the distinct disadvantage of not being fully rested like the other teams (I had done heavy overheads and heavy triceps two days ago). Also the dumbbell was about 5-10lbs heavier in one end. Dave wanted to give it a shot first to try it and to let my legs rest a little longer. He gave it two attempts before I jumped in. I took it real slow and lo and behold I had trouble locking out my arms (hmmm, stupid tired triceps). I did manage to get three reps though which was good for a 2 rep and 10lbs PR on this kind of dumbbell. I know I’m better for more. This was the only event that I thought I did subpar on but oh well.
Then it was time for the car deadlift. This was key event as every rep was $1 to the charity. The car also had “I love backstreet boys” around the license plate. I have been trying my best to train this in the gym using barbells levered against the wall. I will say that this experiment was a great success as the midpoint felt just like it (though the top did not). The pick was very low at 11”, though it didn’t have weight on the handles for another inch into the lift. No bouncing on this one, down and up commands. Even though Dave was a better at this lift than me, I went first since it takes longer for me to get strapped in to it. I managed 5 hard reps before tagging in Dave. He then got 6 reps before tagging me back in. I threw my straps aside as I knew I could only get a few and strapping up again would just eat up valuable time. I managed to pull one more rep without straps and lost another one due to grip so Dave came back in. He managed two more reps (one right as time expired) for a total of 14 reps. In total, all the teams got a combined $101 for the charity on this event.
I guess Dave wasn’t feeling that well (either stress or too much caffeine or something) and he had to excuse himself to purge some weakness. I didn’t know that he had thrown up until we were about to start the next event. It was a 700lbs tire flip for 80’ and then power stairs with a 260lbs keg, 300ish impalement and a 400ish implement up four 17” steps. My right palm was bothering me from the dumbbell press and my plan was to have Dave do most of the tire flip and then I’d do the power stairs. Well when I found out he wasn’t feeling well, I suggested we alternate flips on the tire and then split up the power stairs. He wanted to try the 400lbs implement first. The whistle blew and I saw Dave had a bit of a tough time doing the first flip so I said I’ll do three flips. Those were easy. Then Dave came back in and did one flip and I did three more and then he did the final flip. Dave went over and gave two tries at the 405lbs implement but no go so I went and did the four steps. Dave then did the 260lbs keg (tricky because it wanted to slide). I offered to do the 305lbs implement but Dave said with a stern face that “he got it” and stepped back a little and went on to finish the medley. This was fun.
Final event was an atlas stone series. Actually, I should clarify and say this was an atlas stone series…FROM HELL! Ten stones in total and the weights and heights were 217lbs to 60”, 250lbs to 56”, 300lbs to 52”, 315lbs to 49”, 330lbs to 49”, 357lbs to 49”, 381lbs to 49”, a 22” diameter 422lbs stone to 44”, a 21” diameter 440lbs stone to 40” and a 22” diameter 432lbs stone to 40” (they were switched by mistake). Now the plan was for me to do the first stone due to how short Dave was and then let him do as many as he could until he failed and then I would jump to finish it off. Good plan of attack but there was one thing wrong. Dave could not stop puking. He was outside and according to his friend Mark Kimner “he tried to stand up and puked again before falling back down” so Dave was done for the day and I would have to it alone on the stones. I found all this out about ten minutes before I was to go. To say I was nervous is an understatement. I’ve never done this many stones in a series. The whistle blew and I went to work. There was no time limit (same as the yoke medley and tire medley) so I took my time. I got up to 330lbs easy and had a little struggle with 357lbs so I retackied for the 381lbs stone. Got that one up. So seven stones down, three to go. I really tackied up for the 422lbs stone as it looked like the dirtiest of the stones. Got this one pretty easy but I’m really breathing hard at this point. Now it was time for the 440lbs stone. I miss the first lap but retacky and get it nice and deep. I had very little let but I had enough left to roll it up to the low platform. Nine down, one to go. I’m closing in on the three minute mark and I’m just out of breath, everything below my hips is shaking and dead. I got at the 432lbs stone and squeeze as hard as I can to roll it into my lap. I waddle over to the platform, breathing very heavy and thrust. But I have nothing left and drop it. I raised my hands to say I’m done and laid down on the cool ground for a while to recover.
So after my atlas stone vision quest, my breathing returned to normal, my forearms stopped throbbing and I was able to stand up and watch the rest of the teams go at the stones. I thanked everyone for a great day of training, took photos with the other guys and we headed on our way. I also snatched four burritos from Chipotle that were provided for us. Why didn’t anyone tell me how good this stuff is? I only ate two of them since my dad and I stopped to visit my grandma, aunt, uncle and there two adorable kids for dinner before heading back up to the great North. I sure did get my money’s worth and it was for a great cause. Well, I’m most likely done with contests for this year but next planned contest is a favorite of mine, the Battle at the Barn.
I totally do.
Friday, October 15, 2010
October 14, 2010 - ME UB
Dynamic Warm-ups
Barbell Strict Presses w/ Chains
No Chains
45x10
Add Chains (+28lbs)
45x5
Add Chains (+50lbs)
45x3
Add Chains (+72lbs)
45x3
Add Chains (+94lbs)
45x3
Add Chains (+116lbs)
45x1
65x1
85x1
105x1
120x1
135x1
150x1
165x1
137x4
Close Grip Rack Lockouts
295x3
335x3
385x3
425x3
475x1 PR+20lbs
Wide Grip Cable Rows (straps)
225x12 PR+25lbs
225x12
225x12
G-Man Pressdowns
145x15 PR+5lbs
145x15
145x13
30 Minutes of Stretching
Comments: Good lifting. I started very conservative on the strict presses against chains as I was not sure how it would be. Very happy to get 165lbs up with this much chain weight. Lockouts were okay. I got 475lbs up for a second rep but my triceps just couldn't lockout. Need to get them stronger still. The weight belt for pull-ups and dips was missing again so I did a set of pullups with one of my chains around my neck but I stopped there because my right bicep was tight and pullups are stupid so I did cable rows instead. First set of those was rough but the other two sets were nice and crisp. Triceps were pretty tired by the time I got to G-mans. These are getting to be very tough and tiring. Going to be leaving for Brute Strength Gym tomorrow after work for the team charity contest, Workout for St. Judes. Ought to be interesting.
Barbell Strict Presses w/ Chains
No Chains
45x10
Add Chains (+28lbs)
45x5
Add Chains (+50lbs)
45x3
Add Chains (+72lbs)
45x3
Add Chains (+94lbs)
45x3
Add Chains (+116lbs)
45x1
65x1
85x1
105x1
120x1
135x1
150x1
165x1
137x4
Close Grip Rack Lockouts
295x3
335x3
385x3
425x3
475x1 PR+20lbs
Wide Grip Cable Rows (straps)
225x12 PR+25lbs
225x12
225x12
G-Man Pressdowns
145x15 PR+5lbs
145x15
145x13
30 Minutes of Stretching
Comments: Good lifting. I started very conservative on the strict presses against chains as I was not sure how it would be. Very happy to get 165lbs up with this much chain weight. Lockouts were okay. I got 475lbs up for a second rep but my triceps just couldn't lockout. Need to get them stronger still. The weight belt for pull-ups and dips was missing again so I did a set of pullups with one of my chains around my neck but I stopped there because my right bicep was tight and pullups are stupid so I did cable rows instead. First set of those was rough but the other two sets were nice and crisp. Triceps were pretty tired by the time I got to G-mans. These are getting to be very tough and tiring. Going to be leaving for Brute Strength Gym tomorrow after work for the team charity contest, Workout for St. Judes. Ought to be interesting.
Thursday, October 14, 2010
October 13, 2010 - ME LB
Dynamic Warm-ups
3" Platform Deadlifts w/ IW#3's dbl & Chains
No Bands or Chains
135x5
185x5
225x3
Add Bands (+150lbs)
135x3
Add Chains (+66lbs)
135x3
Add Chains (+110lbs)
135x3
185x3
225x1
275x1
315x1
365x1
405x1
440x1
370X4
Barbell Split Squats
185x3/3
215x3/3
245x3/3
275x3/3
305x0
45-degree Safety Squat Bar Hyperextensions
195x12
195x12
195x12
Weighted Situps
60x15 PR+2.5lbs
60x15
60x15
34 Minutes of Stretching
Comments: Interesting day. Tired out platform deads with both bands and chains. Very interesting. Grip was very strong, managed 315lbs double overhand (so around 575lbs at the top). I forgot my hard belt so I was worried that I wouldn't get much over 365lbs but luckily so one came into the Y at that exact moment and had a somewhat hard belt I borrowed. 405lbs was pretty darn tough and I didn't think I'd make a 50lbs jump so I figured out what would be 700lbs at the top in total (440lbs) and went at it. Slight hitch to get it but damn it was tough. Grip was solid. Did a down set with 370lbs. First three reps were good, fourth one was ugly. It should be interesting next time I max on deadlifts from the floor. Instead of the lunges I normally do, I tried a different variation known as a split squat. Kind of a stationary lunge. I don't like them, too much quad and it bugs my knees and hips. I'll stick with the way I've been doing them that's friendlier on my knees and hits my glutes hard. Back extensions were tough but got all the reps this time. Surprised to get all the reps on weighted situps but they felt good.
3" Platform Deadlifts w/ IW#3's dbl & Chains
No Bands or Chains
135x5
185x5
225x3
Add Bands (+150lbs)
135x3
Add Chains (+66lbs)
135x3
Add Chains (+110lbs)
135x3
185x3
225x1
275x1
315x1
365x1
405x1
440x1
370X4
Barbell Split Squats
185x3/3
215x3/3
245x3/3
275x3/3
305x0
45-degree Safety Squat Bar Hyperextensions
195x12
195x12
195x12
Weighted Situps
60x15 PR+2.5lbs
60x15
60x15
34 Minutes of Stretching
Comments: Interesting day. Tired out platform deads with both bands and chains. Very interesting. Grip was very strong, managed 315lbs double overhand (so around 575lbs at the top). I forgot my hard belt so I was worried that I wouldn't get much over 365lbs but luckily so one came into the Y at that exact moment and had a somewhat hard belt I borrowed. 405lbs was pretty darn tough and I didn't think I'd make a 50lbs jump so I figured out what would be 700lbs at the top in total (440lbs) and went at it. Slight hitch to get it but damn it was tough. Grip was solid. Did a down set with 370lbs. First three reps were good, fourth one was ugly. It should be interesting next time I max on deadlifts from the floor. Instead of the lunges I normally do, I tried a different variation known as a split squat. Kind of a stationary lunge. I don't like them, too much quad and it bugs my knees and hips. I'll stick with the way I've been doing them that's friendlier on my knees and hits my glutes hard. Back extensions were tough but got all the reps this time. Surprised to get all the reps on weighted situps but they felt good.
Tuesday, October 12, 2010
October 12, 2010
Walking – 35.5 minutes
Comments: No class today due to midterm break (I swear they are just making up breaks now) so I had time after work to go for a nice walk. Feeling pretty good, only my forearms are still tender. This should be an interesting week with some new training lifts and the charity contest at Brute Strength Gym this Saturday.
Comments: No class today due to midterm break (I swear they are just making up breaks now) so I had time after work to go for a nice walk. Feeling pretty good, only my forearms are still tender. This should be an interesting week with some new training lifts and the charity contest at Brute Strength Gym this Saturday.
October 11, 2010 - DE UB
Dynamic Warm-ups
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
170x2
200x2
Add Bands (+125lbs)
105x2
105x2
105x2
105x2
105x2
105x2
105x2
105x2
Axle Cleans
175x5
205x5
235x5
265x5 PR+2lbs & 1 rep (PR+5lbs & 2 reps for power clean)
295x5 PR+15lbs & 2 reps
Standing Dumbbell Lateral Raises
40'sx12 PR+2.5lbs
40'sx12
40'sx12
Bent Over Rear Delt Dumbbell Raises
67.5'sx15 PR+2.5lbs
67.5'sx15
67.5'sx15
37 Minutes of Stretching
Comments: Another lazy day for me. Got off work for the Holiday (Columbus Day? Really? Not complaining haha) so I slept in again to recover from yesterday. Forearms were killing me so I was a tad worried I'd be horrible on axle cleans. I brought in my new t-bar row attachment (going to use that for viking press) and multi-grip Swiss bar. Log push pressing was easy peasy. Doesn't take me as long to get into a groove push pressing as it does with jerks, a definite plus. Axle cleans surprised the hell out of me. 175 and 205lbs were pretty much reverse grip curls with how easily they went to my shoulders without much leg or back. I can see where the hip thrusts are helping. Power/muscle cleaned the reps with 235lbs easy. I power cleaned the first three reps of 265lbs. My best on the axle before this was just 260lbs for a single. I could have called it there but I figured this is something I need to work harder at so I added another 30lbs. I got set up and missed racking the first rep. Crap. I told myself it was just jitters, that felt easy, it's go time. I formed it up again and got it. Then I got another. Ok, one more. Got it. By this time, my hands are numb so I undo my wrist wraps to let them "breathe" for a moment and put them back on to get two more reps. Almost lost the last one but recovered and racked it. Incredibly pleased with this performance. Then went on to dumbbell raises, both lateral and rear. Very strong on these as well. Finished up with stretching.
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
170x2
200x2
Add Bands (+125lbs)
105x2
105x2
105x2
105x2
105x2
105x2
105x2
105x2
Axle Cleans
175x5
205x5
235x5
265x5 PR+2lbs & 1 rep (PR+5lbs & 2 reps for power clean)
295x5 PR+15lbs & 2 reps
Standing Dumbbell Lateral Raises
40'sx12 PR+2.5lbs
40'sx12
40'sx12
Bent Over Rear Delt Dumbbell Raises
67.5'sx15 PR+2.5lbs
67.5'sx15
67.5'sx15
37 Minutes of Stretching
Comments: Another lazy day for me. Got off work for the Holiday (Columbus Day? Really? Not complaining haha) so I slept in again to recover from yesterday. Forearms were killing me so I was a tad worried I'd be horrible on axle cleans. I brought in my new t-bar row attachment (going to use that for viking press) and multi-grip Swiss bar. Log push pressing was easy peasy. Doesn't take me as long to get into a groove push pressing as it does with jerks, a definite plus. Axle cleans surprised the hell out of me. 175 and 205lbs were pretty much reverse grip curls with how easily they went to my shoulders without much leg or back. I can see where the hip thrusts are helping. Power/muscle cleaned the reps with 235lbs easy. I power cleaned the first three reps of 265lbs. My best on the axle before this was just 260lbs for a single. I could have called it there but I figured this is something I need to work harder at so I added another 30lbs. I got set up and missed racking the first rep. Crap. I told myself it was just jitters, that felt easy, it's go time. I formed it up again and got it. Then I got another. Ok, one more. Got it. By this time, my hands are numb so I undo my wrist wraps to let them "breathe" for a moment and put them back on to get two more reps. Almost lost the last one but recovered and racked it. Incredibly pleased with this performance. Then went on to dumbbell raises, both lateral and rear. Very strong on these as well. Finished up with stretching.
Sunday, October 10, 2010
October 09 2010 - DE LB & October 10, 2010 - Events
October 09 2010 - DE LB
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
145x2
180x2
180x2
180x2
180x2
180x2
180x2
180x2
180x2
Simulated Car Deadlifts (straps)
230x3
270x3
320x3
360x3
410x3 PR+1 rep
450x0
Belt Squats
350x12 PR+15lbs
350x12
350x12
Pulldown Abs
160x15
160x15
160x15
28 Minutes of Stretching
Comments: I was lazy. Slept in til 11:45 and didn't do much all day. Finally remember late in the day that I should be going to work out at the gym. Box squats were pretty good. Got three reps with 4 plates and quarter on the simulated car deadlifts and broke 5 plates off the ground. Belt squats just wore me out but I got all the reps. Abs were interesting as sometimes an extra 10lbs stuck to the stack so some reps were 170lbs while others were 160lbs.
October 10, 2010 - Events
Dynamic Warm-ups
Tire Flips
750x3
860x3
750+300x1
750+300x1
860+300x0/860+300x1
860+300x1
750+550x1
860x12 PR+2 reps
Keg Carry & Sled Drag Medley
300x60'/260x60'/240x60'/180x60'/400x60'
Keg Tosses
35x3
35x3
35x3
Comments: Not sure what was going to happen today. Joe had prior obligations so he wasn't there today. I wanted to do some tire flips but the contest I'm training for has a very heavy tire and ours only go up to 860lbs. I actually had trouble getting a grip on the 750lbs tire today at the start, weird. I did my slow and sloppy triples with both the 750lbs tire and the 860lbs tire. Then put the 300lbs tire on top of the 750lbs tire and flipped that for two singles. Then I put the 300lbs tire on top of the 860lbs tire. First attempt I sucked, adjusted the top tire so my head would fit, and got it for two easy singles. Then I put the 550lbs tire on top of the 750lbs tire for 1300lbs tire I guess, this one was tough but I got it. Then I did a set with the 860lbs tire. I did 12, wasn't too bad. My legs were pretty beat from yesterday. I did the flips in place since there won't be much room for flipping at the contest and the other guys were doing medley and frame carry work. Lou kind of challenged me to a keg medley so I made it incredibly stupid. Starting with the heaviest keg, carry it 60', run back and get the next keg and so on until the fourth keg and then dragging the sled back 60'. This sucked, a lot. Nothing was heavy but boy was I winded after this. My legs were moving slow (damn tire and belt squats) and my forearms were pretty sore from holding the kegs. I was spent so I did some keg tosses. From was great first set, a bit tougher on the second and on the third my second rep was awful but I made up for it with a good third rep. Then raked my neighbors yard as a cool down.
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
145x2
180x2
180x2
180x2
180x2
180x2
180x2
180x2
180x2
Simulated Car Deadlifts (straps)
230x3
270x3
320x3
360x3
410x3 PR+1 rep
450x0
Belt Squats
350x12 PR+15lbs
350x12
350x12
Pulldown Abs
160x15
160x15
160x15
28 Minutes of Stretching
Comments: I was lazy. Slept in til 11:45 and didn't do much all day. Finally remember late in the day that I should be going to work out at the gym. Box squats were pretty good. Got three reps with 4 plates and quarter on the simulated car deadlifts and broke 5 plates off the ground. Belt squats just wore me out but I got all the reps. Abs were interesting as sometimes an extra 10lbs stuck to the stack so some reps were 170lbs while others were 160lbs.
October 10, 2010 - Events
Dynamic Warm-ups
Tire Flips
750x3
860x3
750+300x1
750+300x1
860+300x0/860+300x1
860+300x1
750+550x1
860x12 PR+2 reps
Keg Carry & Sled Drag Medley
300x60'/260x60'/240x60'/180x60'/400x60'
Keg Tosses
35x3
35x3
35x3
Comments: Not sure what was going to happen today. Joe had prior obligations so he wasn't there today. I wanted to do some tire flips but the contest I'm training for has a very heavy tire and ours only go up to 860lbs. I actually had trouble getting a grip on the 750lbs tire today at the start, weird. I did my slow and sloppy triples with both the 750lbs tire and the 860lbs tire. Then put the 300lbs tire on top of the 750lbs tire and flipped that for two singles. Then I put the 300lbs tire on top of the 860lbs tire. First attempt I sucked, adjusted the top tire so my head would fit, and got it for two easy singles. Then I put the 550lbs tire on top of the 750lbs tire for 1300lbs tire I guess, this one was tough but I got it. Then I did a set with the 860lbs tire. I did 12, wasn't too bad. My legs were pretty beat from yesterday. I did the flips in place since there won't be much room for flipping at the contest and the other guys were doing medley and frame carry work. Lou kind of challenged me to a keg medley so I made it incredibly stupid. Starting with the heaviest keg, carry it 60', run back and get the next keg and so on until the fourth keg and then dragging the sled back 60'. This sucked, a lot. Nothing was heavy but boy was I winded after this. My legs were moving slow (damn tire and belt squats) and my forearms were pretty sore from holding the kegs. I was spent so I did some keg tosses. From was great first set, a bit tougher on the second and on the third my second rep was awful but I made up for it with a good third rep. Then raked my neighbors yard as a cool down.
Friday, October 8, 2010
October 08, 2010
Walking – 35 minutes
Comments: Walking felt good. My triceps let me know all day that I had indeed worked out the day before. Feeling good mentally and strength wise. I'll be picking up a Multi-grip Swiss Bar this weekend. Going to be my new benching toy.
Comments: Walking felt good. My triceps let me know all day that I had indeed worked out the day before. Feeling good mentally and strength wise. I'll be picking up a Multi-grip Swiss Bar this weekend. Going to be my new benching toy.
October 07, 2010 - ME UB
Dynamic Warm-ups
Close Grip Bench Presses
45x10
95x5
135x3
165x3
195x3
225x3
255x1
285x1
305x1 PR+5lbs
325x1 PR+25lbs
345x1 PR+45lbs
365x1 PR+65lbs
329x3 PR+44lbs
Neutral Grip Incline Dumbbell Presses
60'sx3
75'sx3
90'sx3
105'sx3
120'sx2
Wide Grip Cable Rows (straps)
200x12 PR+7 reps
200x12
200x12
G-Man Pressdowns
140x15 PR+5lbs
140x15
140x15
32 Minutes of Stretching
Comments: Super duper. This was my first time benching in over three years so I'm very happy with the increase. I'm also happy that I was able to grind out the rep with 365lbs and the last rep of 329lbs. I changed the day that I'll do log/axle cleans as my lower body gets beat up pretty hard the day before. We'll see how this change works. Incline went slightly better this time as I had the gall to try for a third rep with 120's. I started out with bench rows but I just gave up in frustration and tried two other exercise setups before just doing cable rows. Apparently I haven't done these in a while either haha. Triceps are getting strong.
Close Grip Bench Presses
45x10
95x5
135x3
165x3
195x3
225x3
255x1
285x1
305x1 PR+5lbs
325x1 PR+25lbs
345x1 PR+45lbs
365x1 PR+65lbs
329x3 PR+44lbs
Neutral Grip Incline Dumbbell Presses
60'sx3
75'sx3
90'sx3
105'sx3
120'sx2
Wide Grip Cable Rows (straps)
200x12 PR+7 reps
200x12
200x12
G-Man Pressdowns
140x15 PR+5lbs
140x15
140x15
32 Minutes of Stretching
Comments: Super duper. This was my first time benching in over three years so I'm very happy with the increase. I'm also happy that I was able to grind out the rep with 365lbs and the last rep of 329lbs. I changed the day that I'll do log/axle cleans as my lower body gets beat up pretty hard the day before. We'll see how this change works. Incline went slightly better this time as I had the gall to try for a third rep with 120's. I started out with bench rows but I just gave up in frustration and tried two other exercise setups before just doing cable rows. Apparently I haven't done these in a while either haha. Triceps are getting strong.
Thursday, October 7, 2010
October 06, 2010 - ME LB
Dynamic Warm-ups
17.5" Safety Squat Bar Box Squats
60x10
105x5
145x3
195x3
245x3
285x3
325x1
355x1
385x1
415x1
445x1
396x5
Rack Suspended Arched Back Goodmornings
235x3
285x3
325x3
375x3
415x3 PR+10lbs
45-degree Safety Squat Bar Hyperextensions
195x12 PR+20lbs
195x10
195x10
Weighted Situps
55x15
55x15
55x15
34 Minutes of Stretching
Comments: Good. Took a while for my lower back to warm up today. 17.5" box squats always feel weird warming up too. Never done them with a ssb so I was hoping to do better than 405lbs (my 13.5" PR). I wasn't sure I'd get it with how awful the warm-ups went (I did change my sets a bit from what I had planned out). It took me until I was dealing with over 400lbs to remember to load my hamstrings like a spring for these. Looking at the video, I look good for a little bit more (sure didn't feel like it). 5lbs over my free squat with a ssb. This could mean good things for me when I go for a new max squat in two weeks as my 17.5" squat with a barbell is 505lbs. Perhaps I'm closer to a 500lbs squat than I thought. Mistakenly took off 49lbs instead of 44lbs for my down set but it was good set of five. Then on to gm's. I changed the name of these since these are an odd goodmorning style and the form seems similar to the old Westside Barbell footage of arched back goodmornings. These are for my squat while the round back ssb ones are for my deadlift. These felt pretty good, I was good for more but called it after 415lbs. I didn't feel like I could do 465lbs for at least a double. So I went heavier on back extensions with the ssb. This was also due to lazy strength (didn't feel like getting smaller plates, just threw on 45's). Abs were a grind as well but I gutted out all the reps. Stretching and then done.
17.5" Safety Squat Bar Box Squats
60x10
105x5
145x3
195x3
245x3
285x3
325x1
355x1
385x1
415x1
445x1
396x5
Rack Suspended Arched Back Goodmornings
235x3
285x3
325x3
375x3
415x3 PR+10lbs
45-degree Safety Squat Bar Hyperextensions
195x12 PR+20lbs
195x10
195x10
Weighted Situps
55x15
55x15
55x15
34 Minutes of Stretching
Comments: Good. Took a while for my lower back to warm up today. 17.5" box squats always feel weird warming up too. Never done them with a ssb so I was hoping to do better than 405lbs (my 13.5" PR). I wasn't sure I'd get it with how awful the warm-ups went (I did change my sets a bit from what I had planned out). It took me until I was dealing with over 400lbs to remember to load my hamstrings like a spring for these. Looking at the video, I look good for a little bit more (sure didn't feel like it). 5lbs over my free squat with a ssb. This could mean good things for me when I go for a new max squat in two weeks as my 17.5" squat with a barbell is 505lbs. Perhaps I'm closer to a 500lbs squat than I thought. Mistakenly took off 49lbs instead of 44lbs for my down set but it was good set of five. Then on to gm's. I changed the name of these since these are an odd goodmorning style and the form seems similar to the old Westside Barbell footage of arched back goodmornings. These are for my squat while the round back ssb ones are for my deadlift. These felt pretty good, I was good for more but called it after 415lbs. I didn't feel like I could do 465lbs for at least a double. So I went heavier on back extensions with the ssb. This was also due to lazy strength (didn't feel like getting smaller plates, just threw on 45's). Abs were a grind as well but I gutted out all the reps. Stretching and then done.
Tuesday, October 5, 2010
October 04, 2010 - DE UB
Dynamic Warm-ups
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
100x2
100x2
100x2
100x2
100x2
100x2
100x2
100x2
Barbell JM Presses
135x6
165x5
195x5
225x5
Standing Dumbbell Lateral Raises
37.5'sx12 PR+2.5lbs
37.5'sx12
37.5'sx12
Bent Over Rear Delt Dumbbell Raises
65'sx15
65'sx15
65'sx15
31 Minutes of Stretching
Comments: Hips were very tender but didn't hinder my workout. Weight flew up on push presses (I did have a balance issue on the first set with the bands haha). JM's weren't bad, did an extra rep with 135lbs because I can't count. 225lbs didn't feel too bad (good for at least two more) but I didn't feel strong enough to do 255lbs today. Laterals were hard the first set but I was able to get everything firing on the next two sets. The weight flew up on rear delts so I'm finally bumping these up another 2.5lbs each. Feeling good.
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
100x2
100x2
100x2
100x2
100x2
100x2
100x2
100x2
Barbell JM Presses
135x6
165x5
195x5
225x5
Standing Dumbbell Lateral Raises
37.5'sx12 PR+2.5lbs
37.5'sx12
37.5'sx12
Bent Over Rear Delt Dumbbell Raises
65'sx15
65'sx15
65'sx15
31 Minutes of Stretching
Comments: Hips were very tender but didn't hinder my workout. Weight flew up on push presses (I did have a balance issue on the first set with the bands haha). JM's weren't bad, did an extra rep with 135lbs because I can't count. 225lbs didn't feel too bad (good for at least two more) but I didn't feel strong enough to do 255lbs today. Laterals were hard the first set but I was able to get everything firing on the next two sets. The weight flew up on rear delts so I'm finally bumping these up another 2.5lbs each. Feeling good.
Sunday, October 3, 2010
October 03, 2010 - DE LB
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
140x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
Barbell Hip Thrusts
365x5
405x5
455x5
495x5 PR+2 reps
545x5 PR+50lbs & 2 reps
Belt Squats
335x12 PR+10lbs
335x12
335x12
Pulldown Abs
160x15 PR+5lbs
160x14
160x12
40 Minutes of Stretching
Comments: I was not sure how today would go. Yesterday's stone training had thoroughly fatigued my hips and managed to get my quads sore. I haven't had that happen on stones in forever. I had to sprint through this workout due to things. Box squats were crisp, besides a bad rep on sets two and six. Hip thrusts were a tad slow the first set but super easy the next set. I didn't feel anything in my glutes and hamstrings until I got up to big boy weight of 495lbs. 545lbs was tough but I did all my reps. Then on to belt squats. These are getting tough haha. Abs were tough too, so I'll be staying at this weight for a bit. Had to stretch later to make it out of there on time. Training has just been fantastic.
13.5” Safety Squat Bar Box Squats w/IW#2’s dbl
No Bands
60x10
105x2
155x2
205x2
Add Bands (+205lbs)
60x2
105x2
140x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
Barbell Hip Thrusts
365x5
405x5
455x5
495x5 PR+2 reps
545x5 PR+50lbs & 2 reps
Belt Squats
335x12 PR+10lbs
335x12
335x12
Pulldown Abs
160x15 PR+5lbs
160x14
160x12
40 Minutes of Stretching
Comments: I was not sure how today would go. Yesterday's stone training had thoroughly fatigued my hips and managed to get my quads sore. I haven't had that happen on stones in forever. I had to sprint through this workout due to things. Box squats were crisp, besides a bad rep on sets two and six. Hip thrusts were a tad slow the first set but super easy the next set. I didn't feel anything in my glutes and hamstrings until I got up to big boy weight of 495lbs. 545lbs was tough but I did all my reps. Then on to belt squats. These are getting tough haha. Abs were tough too, so I'll be staying at this weight for a bit. Had to stretch later to make it out of there on time. Training has just been fantastic.
Saturday, October 2, 2010
October 02, 2010 - Events
Dynamic Warm-ups
Low Pick Yoke/Sandbag Medley
630x60'/225x60'
630x60'/225x60'
Makeshift Frame Carries
270x60'
450x60'
630x60' PR+130lbs
710x60' PR+210lbs
Atlas Stone Loads to 54"
No Tacky
285(18")x3
320(20")x1
335(20")x1 PR+5lbs
355(20")x1 PR+25lbs
Add Tacky
395(20")x1
438(20")x0
438(20")x1 PR+11lbs & 3"
285(18")x1/320(20")x1/335(20")x1/355(20")x1/395(20")x0
Comments: Trained down at York with Lou and Jon P. Only things I really had planned were conan's wheel, frame carry, and stone series. At least that is what I was planning on doing. My mind was changed through out the day. Lou is prepping for Nats so he was doing a light yoke and sandbag medley. I got tired of waiting around and just went at Lou's pick height (6" lower than mine) and went for it, no warm-ups. It looked bad. I knew I just had to get warmed up a bit. Did a ton better on the next set. Then we did frame carry work. My goal was at least 600lbs just to get used to carrying in my hands (haven't done any frame or farmers in several months). But Jon had to get some revenge on 710lbs on the frame as he lost his grip on it the last time 20' from the finish. So we all did 710lbs on the frame. I wasn't sure if I could get it. I knew if I picked it up, I'd finish. It was a hellish pick but up it went and I made all 60'. Felt really good doing that much on a frame, especially since earlier this year I bombed a 700lbs frame at Viking Fest. So conan's wheel was off the table because I figure I'm good at Jon's conan's wheel but I'm bad at the NY conan's wheel so I'll hit that when I go up north for visit/training session. So it was on to stones. I did the 285lbs stone for a triple easy and then went up in single lifts with no tacky, just to feel things out. I put on tacky for the 395lbs (so dusty). That felt good so I said eff it, bring on the new stone. My first pick attempt I got it up but I felt it rolling forward (the insert drifted in the mold to one side) so I put it down and regripped it in a different spot to accommodate for the rolling. I got it lapped but I couldn't get it high enough. It didn't feel close at all but somehow either Lou or Jon got me into trying it again. The lap was much easier but standing up with it in a wide stance was insanely tough. I got squared up to the box and arched like hell. This time I got high enough and was able to push it on to the platform. I felt like I was going to passout as I staggered away from the platform but I didn't haha. I then tried for a series but I had very little tacky left in the container I had brought for today. I got the first three easy, the 355lbs was a bit tougher and then I was done by the time I got to the 395lbs stone. Good training day.
Low Pick Yoke/Sandbag Medley
630x60'/225x60'
630x60'/225x60'
Makeshift Frame Carries
270x60'
450x60'
630x60' PR+130lbs
710x60' PR+210lbs
Atlas Stone Loads to 54"
No Tacky
285(18")x3
320(20")x1
335(20")x1 PR+5lbs
355(20")x1 PR+25lbs
Add Tacky
395(20")x1
438(20")x0
438(20")x1 PR+11lbs & 3"
285(18")x1/320(20")x1/335(20")x1/355(20")x1/395(20")x0
Comments: Trained down at York with Lou and Jon P. Only things I really had planned were conan's wheel, frame carry, and stone series. At least that is what I was planning on doing. My mind was changed through out the day. Lou is prepping for Nats so he was doing a light yoke and sandbag medley. I got tired of waiting around and just went at Lou's pick height (6" lower than mine) and went for it, no warm-ups. It looked bad. I knew I just had to get warmed up a bit. Did a ton better on the next set. Then we did frame carry work. My goal was at least 600lbs just to get used to carrying in my hands (haven't done any frame or farmers in several months). But Jon had to get some revenge on 710lbs on the frame as he lost his grip on it the last time 20' from the finish. So we all did 710lbs on the frame. I wasn't sure if I could get it. I knew if I picked it up, I'd finish. It was a hellish pick but up it went and I made all 60'. Felt really good doing that much on a frame, especially since earlier this year I bombed a 700lbs frame at Viking Fest. So conan's wheel was off the table because I figure I'm good at Jon's conan's wheel but I'm bad at the NY conan's wheel so I'll hit that when I go up north for visit/training session. So it was on to stones. I did the 285lbs stone for a triple easy and then went up in single lifts with no tacky, just to feel things out. I put on tacky for the 395lbs (so dusty). That felt good so I said eff it, bring on the new stone. My first pick attempt I got it up but I felt it rolling forward (the insert drifted in the mold to one side) so I put it down and regripped it in a different spot to accommodate for the rolling. I got it lapped but I couldn't get it high enough. It didn't feel close at all but somehow either Lou or Jon got me into trying it again. The lap was much easier but standing up with it in a wide stance was insanely tough. I got squared up to the box and arched like hell. This time I got high enough and was able to push it on to the platform. I felt like I was going to passout as I staggered away from the platform but I didn't haha. I then tried for a series but I had very little tacky left in the container I had brought for today. I got the first three easy, the 355lbs was a bit tougher and then I was done by the time I got to the 395lbs stone. Good training day.
Friday, October 1, 2010
October 01, 2010
Walking – 33 minutes
Comments: Just walking today. Nice and cool outside. A little sore in my upperback, shoulders and triceps. Hoping to catch up on some sleep before event training tomorrow.
Comments: Just walking today. Nice and cool outside. A little sore in my upperback, shoulders and triceps. Hoping to catch up on some sleep before event training tomorrow.
September 30, 2010 - ME UB
Dynamic Warm-ups
12" Log Push Presses w/ Chains
No Chains
90x5
90x5
Add Chains (+28lbs)
90x3
Add Chains (+50lbs)
95x3
Add Chains (+72lbs)
100x3
Add Chains (+94lbs)
100x1
Add Chains (+116lbs)
100x1
120x1
140x1
155x1
170x1
185x1
200x1
210x1
178x2
Close Grip Barbell 5-Board Presses
185x3
225x3
275x3
315x3
365x3 PR+15lbs
405x1 PR+55lbs
Pullups
bwx12
bwx12
bwx12
G-Man Pressdowns
135x15 PR+10lbs
135x12
135x12
36 Minutes of Stretching
Comments: I got all the chains I wanted earlier than expected so I gave them a whirl. Pain in the ass carrying all of them in from my car (I park at the far end of the parking lot). I wasn't sure how much I could even push press with them so I started out conservative and made my way from there. I like them on overhead pressing. I was going to call it a day after 200lbs but it took me so long to get things set up for my down set that I said screw it and went for 210lbs. Felt good to get that one. Overhead is getting strong now. Triceps and shoulders were pretty dead but kept on trucking. The power rack was in use so I had to do my board pressing from the bench stands, which are too low for me. I had lift offs from 315lbs on. I should have called it after the set with 365lbs. The first two were ugly as sin but the third one I got in my groove and it felt easy. My right side of my neck was tensing up after the 365lbs set. Got 405lbs for a single barely and was stupid and tried another rep. First time I've tried or done 405lbs for any kind of board pressing. I stuck with just body weight for pull-ups as the pull-up bar is now a barbell on top of the cable station so it rolls around if you "wiggle" any on reps. I'll be adding weight to these next time. Went bold on pressdowns and fought out all the reps. Triceps are getting bigger and stronger. Stretching to end the day.
12" Log Push Presses w/ Chains
No Chains
90x5
90x5
Add Chains (+28lbs)
90x3
Add Chains (+50lbs)
95x3
Add Chains (+72lbs)
100x3
Add Chains (+94lbs)
100x1
Add Chains (+116lbs)
100x1
120x1
140x1
155x1
170x1
185x1
200x1
210x1
178x2
Close Grip Barbell 5-Board Presses
185x3
225x3
275x3
315x3
365x3 PR+15lbs
405x1 PR+55lbs
Pullups
bwx12
bwx12
bwx12
G-Man Pressdowns
135x15 PR+10lbs
135x12
135x12
36 Minutes of Stretching
Comments: I got all the chains I wanted earlier than expected so I gave them a whirl. Pain in the ass carrying all of them in from my car (I park at the far end of the parking lot). I wasn't sure how much I could even push press with them so I started out conservative and made my way from there. I like them on overhead pressing. I was going to call it a day after 200lbs but it took me so long to get things set up for my down set that I said screw it and went for 210lbs. Felt good to get that one. Overhead is getting strong now. Triceps and shoulders were pretty dead but kept on trucking. The power rack was in use so I had to do my board pressing from the bench stands, which are too low for me. I had lift offs from 315lbs on. I should have called it after the set with 365lbs. The first two were ugly as sin but the third one I got in my groove and it felt easy. My right side of my neck was tensing up after the 365lbs set. Got 405lbs for a single barely and was stupid and tried another rep. First time I've tried or done 405lbs for any kind of board pressing. I stuck with just body weight for pull-ups as the pull-up bar is now a barbell on top of the cable station so it rolls around if you "wiggle" any on reps. I'll be adding weight to these next time. Went bold on pressdowns and fought out all the reps. Triceps are getting bigger and stronger. Stretching to end the day.
Subscribe to:
Posts (Atom)
