December 18, 2010 - DE LB & December 19, 2010 - Events

December 18, 2010 - DE LB

Dynamic Warm-ups

13.5” Safety Squat Bar Box Squats w/IW#3’s dbl
No Bands
60x10
105x2
155x2
205x2
255x2
Add Bands (+285lbs)
60x2
105x2
140x2
170x2
170x2
170x2
170x2
170x2
170x2
170x2
170x2

Barbell Hip Thrusts
345x3
415x3
485x3
555x3
625x3 PR+10lbs
700x1 PR+85lbs

Belt Squats
400x12 PR+5lbs
400x12
400x12

34 Minutes of Stretching

Comments: Slept in today so I went to the gym bit later in the afternoon. I have been wondering why my abs have been feeling "weak" these past few days and it dawned on me; the zercher lifts. Definitely going to keep those. On the first set of squats when I added the bands, my left knee started to hurt. Not good. I was worried that this was it for the workout. However, the pain went away and I was fine. Sets were actually quite easy compared to the past two workouts with this band tension. Moved on to hip thrusts from there. Felt good and easy. 625lbs felt pretty good, I felt good for at least two more reps so I thought why not try more weight. I was thinking adding another 70lbs but my friend Terry said just make it 700lbs. I had to plans to try repping the weight and just went for a single. It was a struggle but I got it. Definitely have the strength to load a +500lbs atlas stone. Then did belt squats. Very exhausting. Stretching to finish up the day.



December 19, 2010 - Events

Dynamic Warm-ups

Yoke/Sandbag Medleys
440x60'
440x60'
640x60'
640x60'
730x60'/315x60'
730x60'/315x60'

Duck Walks
300x30'
300x30'
345x30'
345x30'

Tire Flips
860x4
860+300x1
860+550x1 PR+110lbs
860+550x1
860+750x1 PR+210lbs
860x2/750x2/550x2
860x2/750x2/550x2

Keg Tosses
33x4
33x4
33x12

Comments: Early training today. Most of the guys were inside the storage unit doing pulls and overhead squats but Bill and Zack were going to do the yoke and sled drag medley for their upcoming contest. The contest distances were only 30' so we doubled them to make it interesting. I did what they did. Sled drag sucked. Hips and legs were tired from yesterday but the weights were light. Also tried out duck walks for the first time. Quite awkward and I look like a deranged orangutan when I do them. Again, pretty light and this time just the 30' for the contest. Bill and Zack then did some stone stuff and left so I was going solo from that point. I got the tires out one by one. Did the 860lbs one really easy for four, running around to the other side to flip it (how I have to train for the contest). Then propped the 300lbs tire on top of the 860lbs tire for an easy single. Took some effort to get the 550lbs tire on top of the 860lbs tire. Had issues finding a grip but found a hold and got it fairly easy. I tried to get the 750lbs tire on top of the 860lbs tire but I just couldn't get it. So I did the 860lbs+550lbs again. Then I realized I could get the 750lbs on top by getting it on top of the 550lbs then shift it on to the 860lbs tire. Took quite a bit of effort. Now I had to see if it was wasted effort by trying to flip it. Got it with little issue. Nice. Then I did some tire dropsets with the 860lbs, 750lbs and 550lbs tires. Then I did keg tosses. First two sets I did four tosses because the keg rolled on to the black top so called it there. However, on the third set, the kegs stayed on the grassy area so I just kept going. Very tiring.