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.