Tuesday
Pull

Rack pulls
135x5
225x5
315x5
365x5
405x5
455x3
500x1

Shrugs
405x20x2

Oblique Bends
45x15x2

Neck
60x25
70x25

Static Pickups
500x2
550x1
590x1

Tuesday
Pull

Kettlebell
Warm up
deck of cards
Troy, Joe, Pete and I went through the deck of cards
Spades = Snatches
Clubs = Clean and Jerk
Diamonds = Figure 8 between legs
Hearts = Swings

Joe and I trained with the 60 lb kettlebell

Rack pulls
1 inch below knee
worked up to 405x3x3
500x1

Pull Through
250x15x3

Side bend abs
45x10x2

Neck
60x25
70x25


Thursday
Press

Single Arm OHP
Dumbell complex
90,100,105
2 each arm twice through = 12 reps / set
Kettlebell Clean and press
60x15x4

DB Rows
110x25x3

Blast Straps
Face Pulls
Ext Rotation
Pushups

Friday
Prehab/Rehab

Kettlebell Work
35 and 60 lb kettlebell


Saturday
Events

Farmers Walk
220 x 130ft
260 x 130ft
280 x 130ft

Atlas Stones
210 x 4
250 x 2 sets of 5 stone squats

Truck Pull

Kettlebell

Monday
Press

OHP
135x5
185x5
225x5
245x3
265x3x5

Shoulders
Front/side
25x10
30x10x3

Pullup
BWx10x3

Kettlebell
Lots of stuff with the 60#

Thursday
Press

1 arm OHP
warm up, then
medley, 85, 95, 105
85 both arms, 95 both arms, 105 both arms, and then back down
did this thrice, then
right arm
85, 95, 105
left arm
85, 95, 105
right arm
105, 95, 85
left arm
105, 95, 85
did this thrice

Pullups
BWx8x5
Messed around with some different pullup variations

Blast Straps
Pushups
BWx15x3
Scarecrow
BWx15x3
Facepulls/external rotation
BWx15x3

Neck
140x25x2

Pretty good, felt really tired and crappy at the beginning, so I wasn't expecting much. I got more than I expected, so that's good. Tomorrow should be prehab/rehab and then saturday afternoon we should be playing with some big balls. Should be fun.

Got Stones?

Monday
Pull

Trap Bar DL
135x8
225x3x2
315x3x2
405x3x2
500x1

Pull Throughs
250x15x5

45 Deg back ext
BWx20x5

Standing Cable abs
Stability ball
130x10x3

Neck
150x25x2


Decent day, back still feeling a bit crappy, but the trap bar dl went well with little or no pain. I'm going to start working a lot more on that due to my crappy pick up on the farmers walk. Hopefully we'll have stones this weekend, it's going to be fun.

Stick and Stones

Monday
Press

OHP
135x10
180x5
225x5
265x2
285x1
265x3x4

Oblique Bends
1 45x10x2

Shoulders
Front/side
35x10x3

Bent Rows
135x10
225x8x2

Face Pulls
some weightx15x3

Laying Tricep Ext.
50x10x3

Neck
150x25x2

Armory

Not a bad day, press needs work...but I've been focusing more on single arm, so that's to be expected. Things are starting to come together for Vegas...if I can stay healthy it should be a good time. Just need to get the lower back healthier and stronger.

One day at a time...

I've been training, just not posting...yet again

Sunday
Events...sort of

Farmers Walk
210x160ftx2
260x160ftx2

Farmers Deadlift
260x3

Core
Keg Crunches
Good mornings
weighted situps

I really need to train the pick up on the farmers walk...once I get it picked up, I can carry it for a good ways...it's just the pickup sucks...I also need more grip endurance. I'm thinking of adding in rack pulls with a trap bar, and just mainly trap bar deadlift. Hopefully we get some stones and a tire soon...I need to start on that.

Thursday
Press

OHP
One hand dumbell press medley
80,95,90,100
4 times through, twice each arm
We did a bunch of these, then I ended up going
80,85,90,95,100,105
This about killed me

DB Rows
120x15x3

Abs
Dynamic Crunches
Average Band 15x3
Pulldowns
250x15x3

Forearms
Armory Flex/Ext
15x3

Things are going well, I injured my SI joint on tuesday's squat session. This is the injury that keeps popping up so that means that I'm back to lunges and belt squats for the next two weeks. Shit happens. I can tell you one thing however...I will be in shape for Vegas. I might not be the strongest guy there...but my technique and endurance will be as close to perfect as two months of preperation will allow. Also, look for the university of Pitt to do some good things in the coming years...their S&C program is fantastic.

Saturday
press

OHP
135x5
155x5
185x5
225x3x5

Pullups
BWx10,11,13,10

Blast Straps
Scarecrows
BWx15x3
Pushups
BWx15x3

Abs
Pulldown abs
250x15x3

Neck
120x20x2

Good day, Felt good to be back training with somebody. Troy and I had a good go at a pullup competition. It will be good to get back into the swing of things.

Friday
pull

Deadlift
135x10
225x10
Band Through Belt
315x5x4

Supermans
10x10x3

GHR
BWx10x2
Bandx10

Oblique Raises
BWx10
1 Band x10
2 Band x10

Neck
50x25x2

Shrugs
315x25x3

Grip
Grippers

Not a bad day, just trying to get my back back in shape after the layoff and such. It went well, my back hurts a bit after training, but not too bad. Next week will be sporadic, so I'm not sure what will happen as far as posting.

Thursday
Press

OHP
strict
135x5
185x2
205x1
225x1 (PR)
Non-strict
245x3
265x3x5

Close Grip Bench
225x10
225x9
225x8

Pullups
BWx8
25x5x4

Face pulls
some weight x 10 x3

Weighted Leg Raise
30x10x2
35x10

Neck
50x25x2

Grip
Armory
Grippers

Not bad...felt really good to get back into the gym. I spent the last 5 or 6 days roofing, so training really wasn't an option. My back feels great now though. Maybe roofing for 6 days is a viable treatment option for chuckbackitis. I'm excited to train tomorrow.

Thursday
Press

OHP
135x10
135x5
Monster mini
135x5
185x3x6

Bent Row
225x6
225x8x3

Blast Straps
Tricep ext
10x3
Bicep Curl
10x3
Scarecrow
15x3
Ab Fallouts
10x3

Grip
Grippers
1.5x10
2.5x3

Eh...I just felt tired today, my lifts weren't bad, but my upper back was hit hard on monday and then again on tuesday with the kegs so I didn't expect this to be any huge thing. Get in, get out, get into the air conditioning.

Tuesday
Lower

Keg Lift
Heavy Keg x6x3

Loading Relay
Kegs to 55 Gal drum
Light Keg, Medium, Heavy Keg
3 Tire flips
3 deadlifts with thick bar 315lbs

Went through this twice, then loaded kegs three times a keg

Deadlift
Band through belt
315x10x3 with thick bar

Neck
55x25x2

Abs
weighted sit ups all done with no rest between
45x10
90x10
135x10
90x10
45x10

Not a bad day, back felt decent, I didn't want to push it too hard. Keg relay was fun, I wish I had some stones to load...hopefully I'll get some soon. I can't wait to learn what events there will be at Vegas. I'm betting there will be some stones...at least I hope so.

Monday
Press

Log
150x5
200x2
220x2
250x2x3
270x1
280x0 Miss

Floor Press
225x6x2

Rack Press
225x10x2

Pullups
BWx8
25x6x2
45x5
BWx8

Face pulls
100x15x2
90x15

Shoulders
Front/Side Raise
30x10x2

Abs
Weighted Leg Raises
35x10
30x10

Neck
50x40x2

Wrist
Armory Flex/Ext

So the log went well today, I haven't trained it in a while, so I was satisfied with 270, I would have liked to have hit 280, but the clean took too much out of me. I plan to work hard on the clean on friday. I've been training a ton with the kettlebell and I think it is helping my back. It helps to get some blood in there, plus I can do all sorts of cool kettlebell tricks. I will start creatine again when school starts so that will help. I took a month to let my body forget creatine, now it will hopefully have the desired effect once I start again. Felt like a good workout today, for some reason floor press was killing my elbow, so I did kind of like a board press but used the safety pins on the rack for a board. I was really just trying to isolate triceps and lockout so I guess it worked ok.

Pushing Logs can cause 'roids...

Tuesday
Lower

Belt Squat, GHR, Abs, grip, neck


Friday
WTF

OHP
135x5
185x6
225x10

Belt Squat
Worked up to 405x3x4

Pullups
BWx10x3

GHR
BWx10
MMx10
2MMx10

Shrugs
405x10x2 no straps
405x15
500x15

Abs
Dynamic Crunches
Weighted leg raise/back stretch

It's been an interesting week, my back is still bugging me a bit. I thought shrugs wouldn't hurt, but after I did them yesterday I see I was wrong. I was feeling like crap so I took an extra day (thursday) off and sort of combined press and lower on friday. Tuesday I did the regular lower body stuff. The belt squat is a lifesaver. I hate it when my back starts acting up because I can't train heavy and that really sucks...so I eventually can't stand it and try to go heavy and end up worse off than before. With the belt squat I can go as heavy as I can stand and not put any bad pressure on my back. I did some kettlebell work after this and it really pumped up my lower back which is exactly what I needed. Saturday will be spent with the kettlebell and maybe some tire flipping and Huseffelt stone carry, we'll see. I really want to get a bigger kettlebell, the 16kg is just too light. I'm thinking around 70 lbs will be good. Now if I can just find some money...

Monday
Press

OHP
135x8
185x4
225x3
275x2x2
295x2
310x1(PR)

Close Grip Bench
225x10
245x8
245x6

Pullups
BW+30x5x6

Abs
Weighted leg raises
35x10x2

Grip
Armory
Flex/Ext

Shoulders
Front/Side Raise
30x10x3

Not a bad day today, I didn't expect much, I had a few late nights this weekend and didn't feel in top form, so I decided to do high intensity low volume for my main movement, the overhead press. I felt strong, but decided not to push too hard. 310 went up well, I struggled with the lockout though...more tricep work. My back started hurting again last night, so tomorrow will be a bit low key. I am thinking band through belt deads up to 315. I am very close to closing the #3, I'm hoping to close it within two weeks. Things are going well.

1/16th of an inch!

Friday
lower

Squat
135x10
225x10
315x20
405x8
405x5

GHR
25x10
BWx10x2

Oblique Raises
GHR
45x10
BWx10x2

Neck
50x25x2

Dynamic Crunches
x15x2

Grippers
#1x5
#2x15


Good sad day...still really down about Jesse, he was somebody who I really looked up to and I will miss him. I'm sad I never got to meet him, but my training partners and I really followed him and he was the kind of strongman I want to shape myself to be. Rest in peace Jesse, may god give your strength to Callie and the kids.

Thursday
Press

Log
150x10
200x12 with one set down

OHP
135x10
Monster Mini's
135x5
185x3
225x3
185x3x2

Close Grip Bench
225x10
245x7
245x8

Bent Rows
135x10
225x10x3

Face Pulls
Some weight x15x3

Abs
Weighted Leg raises
30x10x3

Neck
50x25
60x20

Grip
Wrist Curls
Armory
Grippers


Good day today, log started out pretty crappy. I had no motivation. Then I ate some chow and headed to the gym with more determination and had a really good day. I was very happy with the bent rows. I don't know how, but they really shot up. I think it's probably all the upper back work on the log, but I haven't really done rows for a while and I could barely get 6 with 225 for my final set last time I really did them...and now 225 for 3 sets of ten. I'm very pleased with that. The back is still hurts a bit, so tomorrow won't be too bad, I'm thinking of high rep squats or deads again...that seemed to help.

Time for twinkies!

Friday 7-20
Lower

Lunges
135x10
225x8
245x5
275x5
315x3

I don't know what else I did, but that pretty much fubar-ed the next 5 days. The gym I trained at has one power rack and 2 smith machines. The power rack doesn't have any way to rack a bar outsided the rack, and there isn't enough room to lunge inside the rack, so I pressed 225 and let it down on my back, then had some guys put more weight on. It's been a long time since I've had that can't sit/stand/crap/move soreness. Took massage saturday night, felt better for a while. Poor massagist...can't say that's an area I would like to massage.

Monday
Press

OHP
straight bar
135x10
185x5
225x6x2
225x9 (PR)

Shoulder Raises
front/side
35x10x3

Pullups
BWx10x3

Abs
Cable crunches with stability ball
some weight x some reps

Neck
50x25x2

Grip
Armory
flexion/extension

First time in a while that I pressed a regular bar, I have been doing lots of log stuff. It definately feels like I'm progressing and I think I can attribute that to the log stuff. It's a different animal thats for sure. Good day today.


Tuesday
Lower

Deadlift
135x10
225+BTB Monster mini's x 10
315+BTB MM's x10
405+BTB MM's x4
315x20

Windmills
75x10
110x1

Oblique Pulls
110x15x2

Weird day, I really wanted to get some blood into my back and see if I can't get this pain to go away, today felt like a good day to do some 20 rep squats, so I tried to get up to 225 but it wasn't happening. I don't really know why deadlift doesn't hurt but squatting kills! I guess pulling did hurt once I was up to 405, but other than that...no pain. After the 20 reps I really couldn't think of anything I wanted to do, kind of a slack day, but oh well...my back needs to recover.

Thursday
Press

Log
150x5
200x6x4

Bent Over Row
Thick bar
200x8x3

Hanging Leg raises
BWx15x2

Blast Straps
Pushups
BWx15x3
Scarecrows
BWx10x3
Tricep Ext
BWx10x3
Bicep Curls (whey)
BWx10x2 Front/Reverse
Ext Rotation
Bwx15x2

Felt like crapyola for the first half before the blast straps. Definately a lack of sleep and food, I ate supper, then felt much better and did blast straps which went way better. My elbow feels lots better, but my back is acting up again so I'm going to have to take it easy on that for about a week. Start back on lunges again I guess. I hate lunges, but they work for me really great. When my back was hurting a ton I did lunges and didn't squat or deadlift and when I started pulling again, I lost nothing....in fact, I gained pounds on my deadlift! So lunges will always have a spot in my training. That doesn't make me like them anymore though. When I do them, I'm always sore for at least a week. It's the kind of sore that makes it so you can hardly sit down to take a crap. Oh well, what's a little more pain right?

"Pain don't hurt"
-James Dalton

Tuesday
Lower

Deadlift
225x5
band through belt
315x8
405x3
No bands
405x5x3

GHR
BWx10
1 Monster Minix10
2 MMx6

Oblique Raises
on GHR
BWx10
2 MMx10x2

Weighted Situps
45 behind headx10x2
90 on chest x20

Shrugs
405x20
500x15

Neck
50x30x2

Grip
Holds
Grippers

Good day today, deadlift felt solid and I'm pleased with the progress. My elbow still hurts a bit, so tomorrow I'll try to rehab and then take it easy on thursday.

Monday
Press

Log
150x5
200x5
220x3
240x3

OHP
135x10
185x6 (tied PR)

Close Grip Bench
135x5
225x8x2

Pullups
BWx6x4

Weighted Leg Raises
30x10x3

Dynamic Crunches
x10x2

Neck
50x25x2

Gettin' back into the swing of things might take at least a week, felt a bit crappy today but still went ok. My elbow hurts pretty good, so I had to cut some stuff short. It'll be better in no time. I just want to say thank you to my friends and family for supporting me and putting up with my training and understanding all that it takes. You guys rock!

I can't think of anything to put here

NSM Update

Things got a bit hectic there for a while, but it should cool down now. Contest was on Saturday the 14th, but before I go into that, here's what I did the week prior.

Sunday
Cameltoe came out to train events and we set it up contest style.

Log
Warmup
Attempt 1: 230x1
Attempt 2: 250x1
Attempt 3: 270x1 (PR)

Tire
Warmup
60' For time: 23.7 seconds

Farmers
Warmup
Max Distance: 210' (PR)

Then we went and tried to eat an entire buffet...but we only made a dent

I took monday off, then Tuesday and Wednesday I worked with the kettlebell for an hour, thursday I did a small bit of log press to get the muscles to remember how to do it and then left on friday for Lincoln.

So here's the rundown on NSM 2007
I got to Cameltoe's on Friday at around 6, we went and weighed and I was 250 on the dot. So we decided that I could eat as much as I wanted because it was doubtfull that I would gain 15 lbs in one night. So we stopped off at a store and got oatmeal and twinkies. We then grilled up about 70 pieces of various meats and chowed down on steak, chicken alfredo, bacon, twinkies, gatorade, and potatoes. I crashed at around 10:30 but didn't sleep well. I woke up at 6:23 to Pantera's "Drag the Waters" and tried to choke down some oatmeal, toast, and gatorade, but nerves made it difficult. We left for Omaha a bit late but Cameltoe's speedy driving (incidentally, he is a driver's test administrator) got us there in no time, couple the 80mph average speed with pantera, wintersun, and arch enemy and I was more than jacked when we arrived. I weighed in at 250.2 which was good for me and then I walked around and tried to get my posterior chain to loosen up. Contest started and I warmed up on the log, I felt I could have warmed up more, but there was lots of people in line on the logs so I did what I could. I ended warmups with about 200 lbs. I called my opener at 230 which was an easy weight for me to hit. We did rules meeting and then it was time to get down to business. I got up to my log and was so nervous that my entire body felt like Jello. I was really wobbly but just managed to get it locked out, I guess it looked pretty crappy but it went up. I called 250 for attempt number two just as I planned before hand. 250 went up a little better as some of the nerves were gone but still a bit wobbly in the leg region. This is where I had a decision to make. Do I go for a new PR or stick with the plan and shoot for 270 again. I decided that since it was my first contest, I really just wanted to go 3 for 3 on the log and get that confidence and experience. So I called for 270 and really nailed it. I had a bit of a problem on lockout, but I think that my legs were still a bit rubbery from the nerves. I guess that 270 put me in second on the log but I wasn't really paying attention. I had decided from the beginning to just do everything as well as I possibly could and not pay attention to the competition portion and just have it be a contest against myself.
Next up was the tire. It was a 600# tire and the one I have is somewhere between 500 and 550# so I knew it would be a bit more than I was used to but when we looked at it we realized that not only was it 100#'s more, but it was probably more than a foot taller than mine. The first time I tried to flip it in warmups I barely got it past my waist! I knew that it didn't feel heavy, it would just take a bit more explosion than my other one, so I tried again with lots of leg drive and really slammed my knee up into it to get it flipped over and I really popped it through with the hips and it went over just fine. I knew that the tire flip is a good event for me so the nerves were not there for this one. I watched the guys before me really struggle with the tire so I began to doubt myself, but I told myself that I trained hard for this and my training would come through so I put the doubts out of my head and just went for broke. I ended up with the fastest time at around 27 seconds. I really attacked it and after I won it I said to myself, if anything I can at least say that I won one event and I would be completely satisfied with my performance. Winners of events get to pick a prize out of a box and I rummaged around and Iron Mind's Strong Enough Straps caught my eye right away and I snatched them up. I'm excited to try them out on deadlift day.
Next event was the Yoke. I have never done the yoke before and so when my name was called I told the Promoter that I had never done this and he gave me some pointers. I knew that the yoke had a bit of a potential for injury as I had never done it and it was pretty heavy at 550# so I went as fast as I thought I could safely because I wanted to do well in the other events. I'm not sure what my time was, but I didn't win. I guess it was decent but it's an unknown.
After the yoke was the farmers walk. I didn't know if my farmers walk was good, but as soon as it started I realized that it was. When it was my turn, there was not one person who went over 180' and I went at least 180 the first time I tried the contest weight, which was 230# per hand. So I knew that if I did my worst I could still go at least 180' or about 3 turns on the 60' course. I got up and took my time with my grip as there was no time limit. I think the guy next to me as more than halfway down the course before I even picked up the implements. I made sure everything was perfect before my attempt and I'm glad I did. I went 238 feet and was just two feet away from making a full 4 trips. Everybody was really impressed and I was really happy. I began to think about the competition and wonder where I stood, especially after having won two events. DJ kept telling people to look up, but I knew my style was to keep my head down and look up with my eyes. I was glad I stuck to my own way and didn't change. I, again, got to pick something out of the box and went for an ATP towel and coin.
The last event was the truck pull. I wasn't sure how this would go. I've pulled the truck tons of times, but the truck we pull didn't weigh tons of pounds! This one was an 18,000# semi cab and people were having a heck of a time with it. There was a lead rope, which I had never used before. I did lots of research on it and watched lots of videos of truck pulls and found that the best way to use the rope when you are outweighed in competition was to really pull all the slack out and get the rope as tight as possible so that all your power goes into pulling the truck and not lifting the rope off the ground. The order of competitors was Master, LW, MW, HW. I was watching all the masters and LWs go and was getting a bit nervous again as only two or three made it the entire 60'. I was really glad I had my own harness as I was watching people get strapped in to the harnesses they provided and they fit everybody very poorly. I got mine all dialed in the night before I left, so I knew it would be good to go. I got Cameltoe to run the slack on my rope. Even though he hadn't done it before, I knew he would be able to do it ok, I really just wanted some one to take a ton of the slack out so I could really get a good start. I knew that the start would be my weakest point and wanted to get as good a start as possible. They blew the whistle and I pulled as hard as I could with my arms and pushed as hard as I could with my legs and the truck started pretty good. Now all I had to do was get into a good rhythm with my hands and feet and just go. I was never happier to see a little blue line cross under my face than at that time. I again, had the fastest time in the MW division and won the truck pull too! Cameltoe got a bit overzealous and really pulled hard on the rope and really dug it into my arms. I told him afterwards that he was only supposed to take the slack out at the beginning, then once I had it he was supposed to just keep the excess away from my feet. Oh well. I got to pick my prize and went for a RKC Water bottle that had PAVEL written on it. I didn't know how the points would shape up, but I knew after winning 3 out of 5 events I had a good shot at winning! I never expected that in my wildest dreams. They called third and second and neither was me, and then they called out first place and who would have thought! I was the champion! I got some really cool stuff along with a trophy. I got a big supplement package, most of which I probably won't use. I'm really just a protein/creatine guy. But who knows. So now you know...the rest of the story.

On to Vegas? Lets hope so...


Back to training...

Friday
Lower

Explosive
Snatch
135x5
185x2x2
225x0 miss
Power Clean
225x5x3

Trap Bar DL
225x5
315x5
405x3
500x1 (PR)

GHR
BWx10x3
Obliques
45x10x4

Windshield Wipers
5x5

Neck
50x25x2

Grippers
#1x10
#2x10

Not a bad day, decided to go a bit crazier on the trap bar deadlift than I planned but it all worked out. Getting really excited to compete in a week. Tomorrow will be the last intense day until contest time.

Just counting down the days.

Thursday
Press

Log
150x5x2
200x4x5
150+Monster Mini'sx3x2
170+MM's x3x3

Log Bench
240x6x3

Blast Straps
Pushups
BWx15x3
Tricep Ext
BWx10x3
Ext Rotations
BWx15x3

Pullups
BWx8x2
Band through belt
x6x3

Neck
45x25x2

Weighted Situps
I did a complex it went like this
45x10
90x10
135x10
90x10
45x10
There was little to no rest between sets so it was pretty killer

Press went well. I think I am lacking speed at the beginning of my press, so I tried to put the bands in today to get things firing fast. I think it helped. I think camel toe is coming out saturday to train events so hopefully I can put up decent press numbers on the last event day. Things are going well and I'm just excited for the 14th to get here. Should be fun.

I can't decide how to end it today.

Tuesday
Pull

Deadlift
135x10
225x10
315 + band through belt x8x2
405x4x4

GHR
BWx15x3

Abs
Obliques on GHR
x10x2
with band around neckx10
with 45x10

Neck
50x25x2

Seated GM
135x15x2
225x8x2

I think that's all I did, it was a good day. Lower body days are the days that I think I have the most potential for injury in, so I took it easy. I'm going on the fact that I can't get much stronger in 9 days, but I can screw a hell of a lot of stuff up. I did do the seated good mornings heavier than ever and they really kicked my ass...definately something to keep doing.

How did the revolution involve blowing up a japanese import?

Don't worry, I've been training...just not posting

Monday
Press

Green Grotto
Log
150x5
200x3
220x2
240x1x7
260x1
270 miss

Gym
Close Grip Bench
135x10
225x10
245x8
245x6

Barbell Row
225x8x4

Face Pull
100x15x3

Spiders
205x20x2

Grip Stability
Wrist Flex/Ext

Neck
50x25x2

Abs
Weighted Leg Raisins (mmmm raisins)

I was so close on the 270 I just barely hit my stick point right before my triceps kick in hard to lock out...I think I just lost leg drive due to fatigue (I hope) that's an easy fix. I am, however, going to work the bands on dynamic day to work on speed from the start...I think that will cure what ails me...although I'm not sure how much it will fix by contest time (less than 2 weeks out) this is my last heavy press day. I ordered some climbing shoes for the truck pull and some adidas sambas Jim Wendler style. Hopefull these will help.

Where the rubber meets the road?

Monday
Press

Log
150x5
200x5
220x4x5
250x1
260x1 (PR)

Close Grip Bench
225x10x3

Pullups
BWx6x6

Facepulls
90x15x4

Shoulder Work
Front/Side
35x10x3

Scarecrows
15x3

External Rotations
Blast strap x 10x 3

Abs
Weighted Leg Raises
30x10x3
Dynamic Crunches
x10x3

Grip
Wrist curls/ext
Stability

Sunday
Events

Tire Flip
Warm up, then
1 timed trip 60' 23.5s
1 untimed trip

Farmers Walk
460 total x 180 feet
3 trips of 120 feet

Truck Pull
1 trip 60'

Abs
weighted situps
90x20
90x15
Hanging Leg raises
BWx15

Not bad, The truck pull was disappointing, I pulled out in our pasture and barely made it 60 feet. It must have been a little wet, I want to try it on pavement a couple times for sure. It was super windy though and that threw my tire flip off. Every time I would push it down the wind would catch it a bit and it wouldn't land square and would wobble a bit, so I had to wait for the wobble to settle out before I flipped again. Each flip felt really strong though.

Friday
Pull

Power Clean
135x5
225x5
245x3x5

GHR
BWx10x4
Decline

Pull Throughs
140x10x3

Grip
Hex head holds
30lbsxtime

Neck
60x25x2

Abs
Fall outs
BWx15x3
Oblique GHR
BWx10x3


Good session, I decided I need more explosive work, so I am going to try to incorporate friday as an explosive day, hence the power clean. Prelipin's table has the max at 285, so I worked at 85% today.

Thursday
Press

Log
Clean and press each rep
150x5
170x5
190x5
Just clean the first rep
190x5x3

Log Bench
on tire
240x10x3

Bent Rows
185x10x4

Close Grip Bench
225x10
225x8x2

Pullups
Towards chest
BWx5x4

Facepulls
90x15x3

Scarecrows
x15x3

External Rotations
Blast strapsx10x3

Shoulder raises
Front 30x10x3

Wrist Curls
135 Back
10 Front

Situps
90x20x2

Well, I was pissed at my poor log press again today, I'm pretty sure it all goes back to having a strong base to press from and I'm lacking that upper back support. I did some holds today where I did the log clean with 240 and then just held it in the rack position. This killed my uppper back which is why I think it needs to be way stronger. Also I am noticing on the higher weights I am leaning back more when I press, so I'm going to be putting in more standing core work.

Keep pressing on.

Tuesday
Pull

Deadlift
135x10
Band through belt
225x10
315x5
No band
405x3
425x3x5

GHR
BWx10x3

Belt Squat
180x10x3

Oblique Pull down
100x15x3

Oblique raises on GHR
BWx10x3

Grip
Spiders
90x20x2
Grippers
#1x10x2
#2x5

Neck
60x25x2

Not a bad day, I felt good after deadlift, and then did some different things, it doesn’t look like much on paper, but it was a decent session. I figured out how to add more weight to my neck harness, so that was good. For some reason my hands were killing me from Monday, they hurt so bad I could hardly hold the bar, I had to use straps on deadlift, I couldn’t even pull over-under! I don’t know what did it, if it was the log or what, but they hurt like crazy. I don’t know what was going on. Maybe I need to trim my callouses again.

So I went out of town for a week to do a church camp and they had us staying in small cabins, so I took my kettlebell, bands, and blast straps with me, along with my neck harness and this is what I did. I didn't get to train as much as I wanted to, but these seriously kicked my ass.

Tuesday June 5th
Kettlebell snatches 10x2
Blast strap pushups
BWx15
1MonsterMinix10
2Monster mini'sx10

Pullups
From rafters
BWx10
x5 pulling straight down
x5pulling more like a row
alternated the two for 4 sets

Scarecrows
BWx15x2

Tricep Ext
x10x3

Biceps
x10x3

Face Pulls
x15x2

External Rotations
x15x2

Neck
35lbsx50

Abs
Dynamic Crunches

Thursday June 7th

Blast strap
Pushups
2bandsx8
1bandx10
BWx15

Scarecrows
x15x2

Pullups
Towelx5x2
Regularx5x2

Abs
Falloutsx10x2
Hanging rotations(from towel in rafters)

Neck
35lbsx25x2

Kettlebell Snatchx10x3

So all this was done with 16kg kettlebell, 2 monster mini bands, blast straps, towel, and an empty cabin. I had about 45 minutes to get it all done, so it really kicked my ass.

When I got back I took the farmers for a walk and did 3 walks of 360 feet with 280 lbs total

So back to normal training
Monday June 11

Press
Log
150x5
185x5
210x4x4
260x1 (Fail)

Pullups
x10
x8
x5x4

Bent over rows
135x10x3

Face pulls
100x15x3

Abs
Weighted leg raises
35x10x3
Barbell fall outs
x10
x20

Half Presses
I basically just pressed a barbell overhead, then brought it down to eye-level and then pressed again, sort of like a board press on bench I guess.
135x5x3
185x3x2

Nek
50x25x2

Log went well, I tried for 260, I got the clean, but couldn't press. My legs were just dead, I am thinking of doing a lot more front squats with the log to strengthen the upper back to press when tired, as well as train the different body position that I have to be in to be explosive when I press the log. Not a bad day of training though, I was pretty beat when I got done. My family is going on vacation in less than two weeks and I think I'm going to have to invest in a heavy ass kettlebell so I don't lose much in the way of strength.

Mountain man training in a cabin. Straps, bands, bells, and a thick neck...who could ask for more?

(Me...how about a bar and a rack, sissy...or at least flannel and a beard)

Friday
Pull

Deadlift
225x10
band through belt
315x10
405x5
No band
455x1
500x1 (PR)

Abs
Weighted leg raises
35x10x3
Dynamic Crunches
x10x3

Neck
50x25x3

I know I did more, but I can't remember what

This morning (Saturday) I did kind of a contest situation with my implements and ended up with a 250 log press, a 23.3 second tire flip for 60 feet, and a 180 feet farmers walk with 460 pounds. I think I can do better, but this isn't bad considering how fried I was from friday's deadlift. Also I thought the farmers walk was more like 420, so a farmers walk that is 40 pounds under my new best deadlift is pretty decent considering. I won't be posting for a week as I will be out of town, but I'll still be training.

Thursday
Press

OHP
Band Press with monster mini's choked around bottom of rack
135x5
185x3x2
135x3x6

Pullups
Bands looped through belt
5x3
BWx5x3

Abs
Oblique push down
100x15x3
Dynamic Crunches
2 monster mini's x10x3

Neck
50x25x3

Wrist Curls
135back
15 front


My training was confusing today because I didn't really prepare for it prior. Usually I go through exactly what I will be doing for training and what I need to do, but today my mental prep was a bit rushed and as a result I didn't quite get everything I wanted in. I should have done more shoulder stuff and upper back face pulls and such, but oh well. My elbows were killing me so maybe it was a good thing. I'm sure I did other stuff but I can't remember what it was.

Tuesday
Pull

Deadlift
135x10
225x10
315x5x3
365x3
385x3
405x1x3

Pull Through
Some weightxsome reps

GHR
BWx10x3

Weighted Leg Raise
30x10x3

Neck
50x20x2

Shrugs
405x15x3

Deadlift went well. Had little pain until I got to 405 then I felt a bit of a twinge. Otherwise I felt strong. I think I may have to start with some hex bar deadlift to mimic the pickup on the farmers walk a bit better. I don't know how much it will matter. I know I can pick up the weight I will have to pick up for the contest, so maybe my efforts would be better directed towards increasing grip endurance. I guess the best way to do that would be to start doing more farmers walks. Maybe I'll throw in a farmers walk on ME pull day. That would put two farmers days in the week. I might try that. I don't know how posting will go because our internet is being a piece of crapola right now.

Monday
Press

Log Press
150x4x2
190x4x4
240x1 (PR)

Log Bench
150x10x3
200x10x3

Pullups
BWx5x6

Shoulders
side/front
35x10x2

Log press is progressing well, the first time I tried to get 240 to my chest it was not even close, but this went up easy, especially considering it was after my work sets. Hopefully I'll be up around 280 by contest time. I'll be splitting time between the log and straight bar probably every other week, I need to start working on the truck pull some more. I might have to bite the bullet and just buy 100 feet of rope for the lead rope. I can also probably use it for arm over arm, and pullups. Good rope is good.

I've been training in a different sort of way these days...Dave Tate and his oreo article have inspired me. I'm almost up to an entire package. I can sense PR's dropping like flies.

Oreo=Power

So it's been a bit weird these past few days. I got really sick with a throat infection and it knocked me out for a week. I am down to around 238 and need to get my weight back up, so I've been eating...a lot. Any way, I got my log made and the first thing I did was put plates on and try a press at around 240. Not even close. I couldn't even get it to my chest. It's going to be an interesting journey to press 300, I've been really working hard on the clean since I got it and it's getting smoother and stronger every day. So here's what's been going on, my days are messed up, next week's schedule will be back to usuall.

Thursday
Squat

worked up to 315 for 5x5 and then double choked the monster mini's for two triples

GHR
Abs


Friday
OHP
135x8
185x3
225x3
245x3x5
275x1

Pullups
3x5 with 25lbs extra
a bunch more with body weight

DB Bench
100x8x3

Shoulders
30x10 front/side

Abs
sit ups with 90lbs
x20
x15

On friday morning I did log press at 160x3x6, and then 185x3x2
then I did hanging leg raises.

So I'll be back on regular schedule on monday.

Monday
Press

OHP
135x5
185x3
225x3
250x2
260x2x3
275x2
285x1
300x1 (PR)

Close Grip Bench
225x6
225x10x2
225x8

Pullups
bodyweightx10x2
BWx8
BWx6x2

Face Pulls
some weight x 15x3

Shoulder Work
Front/side raise
30x10x3

Oblique Push downs
some weight x15x3

Standing Cable Crunches w/ball
some weightx10x3

Neck
40x25x2

Good work today, started out feeling a bit crappy, I think due to a lack of sleep this weekend and I haven't been eating like I used to. I got some good sleep last night and I think I just needed a few sets to wake everything up. A 300lb press has been my goal for a long time so it feels good to get it. It wasn't quite as clean as I would have liked, I had to dip a bit to catch it at the top, but it still felt pretty solid. Next goal: 325



And here is a great band making a horrible song...good
Thank you Children of Bodom...for making even a Britney Spears song sound decent.

Tuesday
Pull

Deadlift
135x10
225x10
315x5
405x5
415x3x5
455x1
475x1

Seated Good Morning
160x10x2

Band Through Belt DL
315x10
315x8

So this was all I did. I felt a pop in my back during the deadlift. It felt like muscle, so I'm thinking it was a strain, or some ligament, it doesn't matter either way the treatment is the same for both. It hurt like hell the next day, so I've been a bit out of commission for a while. I've been icing and eating pills like crazy, so I'm hopeing I'll be away from the back stuff for only a couple weeks. The first thing I did was order a Spud Inc belt squat belt so I can still squat without the weight on my back. This way I don't lose much strength while I let this heal. No big deal, I've been here before. I also think I have a log in the works, I spent a while in a junk yard today looking for the components to weld one up...looks like I have 10 inch pipe that weighs around 200 lbs, I wanted a 12 inch pipe, but I can't be too picky I suppose. I'll take off an extra day and press on friday instead of thursday, I'll do really light events on sunday night probably depending on how my back feels. Then I'll start with some rehab exercises on my pull days and go on with life as usuall.


Eating rocks will make you tough.

Monday
Press

OHP
135x5
185x6 strict (PR)
225x5
255x3x5 (About 85%)

Pullups
30x5x3
x13

Shoulders
front/side raise
30x10x3

Face Pulls
some weightx15x3
band pull aparts x 10

Wrist
wrist curls 135x10x3
plate pinch curls 10 lbs

Abs
Dynamic crunches
2monster minis x 10x2
sit ups
45x15
90x15
135x10

Neck
50x25x2

Trained at the school today by myself. Most of this summer will be done by myself, it's a bit tougher not training with Camel Toe and Troy because I don't know how much rest to take, so I end up with less breaks and wear out faster. It will make me tougher though. My training schedule will be like it was during school, Monday and thursday will be press, tuesday will be pull, friday will be explosive and saturday will be events. I may have to do some explosive training on press days depending on how I feel as far as overtraining with event days.

Update: Took a deload week (that's basically an unpussy way to say a week off) where I was only going to train monday, wednesday, and friday. Well, I trained monday, then got sick and missed wednesday, so I trained thursday and then traveled on friday and didn't do shit on saturday which brings us to now. Monday was primarily an upper body day with light weight, mostly the good ol' three sets o' ten. Thursday was lower body and a bit of upper. I know I pulled heavier than I should, I worked to a few reps with 405, but my back and everything felt great and I pretty much ripped it off the floor. I expect 500 lbs will be just around the corner in a few weeks.

Sunday (today) I was going to pull the truck, but it has been raining and that will be next to impossible, so I decided to flip the tire and sledge the hammer, but as I was walking out to my tire, or tyre as the english say, I recalled seeing a rather large lump of concrete down the hill about 1/4 of a mile away. So I decided to check it out. (By check it out I mean run down the hill, realize this was bigger and more akward than I had thought, almost throw up carrying it back up the hill for 400 meters and then be too worn out to flip the tire) Some guy stopped and got out of his car and said "I'll help you with that!" You should have seen it. Here I am, I've already carried this thing about 300 meters, so I'm sweating like crazy, my forearms are ripped to shreds and bleeding everywhere, I'm almost in the middle of nowhere Nebraska where my nearest neighbor is a mile away and this guy, at least 60 years old stops, backs up, pulls off the road without even saying a word, gets out and is standing there and then says "I'll help you with that." Wow, did he just assume I was just moving it off the road? Did he assume he (140 lbs) could just pick up this akward piece of cement that just about did me in and just plop it over on the side of the road? That's the trouble with people...they assume. I could reference a bunch of different saying that say how stupid it is to assume, "To assume makes an Ass out of U and Me" and "Assumption is the mother of all F&%# Ups" but I won't. The point is, people always assume too much. I assume that my personal trainer knows what they are talking about. I assume that my college strength coach has taken the necessary steps to know what he/she is doing and has sought out the best information possible to get me strong and keep me injury free. I assume that if I saw this program in muscle and fiction that it will work for me. I assume the jacked guy on the supplement bottle got that way from the supplement in the bottle. I assume that every big dude that can lift more than me in the weight room is on steroids. I assume that all I have to do to get like that guy is to take steroids. I assume that every girl in the gym wants me to flash my abs while assuming a single bicep pose and pretending to wipe my mouth with my black wife beater. You can't gain knowledge by assuming. Knowledge comes from trial and error. Experimenting with things and manipulating things will get you knowlege. For instance: I don't assume that that routine promising ripped abs, 2 extra inches on your arms, or god-like pecs will work until I try it out, or I talk to somebody who has done it. Well then you could say, "But Chuck, you assume that dude you talk to about it has actually done it, and knows what they are talking about." Well then I'm going to seek my information from the people that I KNOW have done it and who I KNOW understand what they are talking about. The jacked guy in the gym who you just know is on steroids, may actually just be one of those guys who busts his ass for 4 hours a day. To assume he is using gear is not only stupid on your part, it takes away recognition of the effort he has put into his training. To be honest he probably could care less what anybody thinks about his effort or his training, but you probably just lost a great source of training knowledge because you assume he got everything he has from the big T and has no training advice to offer you. Don't assume anything! Don't assume that you are too small to train, or that you are too fat to train, or that you have the best program around, or that you don't have the genetics to get strong. Assumption really is the mother of all F#$% ups.

Good rant. Anyway, I'll be back in the swing of things tomorrow with a press day.

Tuesday
Pull

Deadlift
135x10
225x5
315x5
315x10
385x4x4
405x4
465x1
485x1 (PR)

Towel Grip Holds
some weight x some time

Shrugs
405x15x2
405x20

Seated Good Morning
135x10
135x20x2

Oblique Push Down
250x15x3

Neck
130x25x2
130x50

Weighted Leg Raise
20x15x3

Good day, I was really only planning on pulling 380 for 5 sets of 4 according to prelipin, but I went 4 sets, then decided that 405 was doable. The first rep at 405 went up really quick and smooth so they talked me into 465 for a single. That went up really fast too...so they tried to get me to pull 500, but I've been down that road before and have come back really beat up...but wiser...so I put the cap on at 485...it went up well but my timing was off and I ended up pulling the last half more stiff legged than I would have like...but hey, it went up and I don't hurt, so things are going well.

Monday
Press

Warm Up
I tried a new warm up movement today, I'll probably never do it again. It was called the windmill, and it consisted of me hurting my shoulders.

OHP
135x6
185x5 (strict PR)
205x5
225x6x3 (Prelipin)

Incline DB Press
My shoulder really started hurting from that damn warmup, so these were stupid.
70x10x2

Lat Pull Down
240x10
250x6x3

Wrist Work
Curls
135x10x2
135x15
Ext
10x10x3 (pinch 2 5's together)
Some pinches for grip and thumb strength

Abs
Dynamic Band Crunches w/ green band
Ab pull down from rack w/ bands

Face Pulls
170x15
140x15x2

Felt really good today, last night we did some truck pulling and some sandbag lifting, this might have helped me a ton. Our sandbag circuit was really good, we shouldered the bag 20 times (10 a side) and then went to bent over row, and then to between the leg swings. Then I tried to pull the truck all the way around the parking garage, I'm getting closer. (That is such a cop out...face it, I didn't make it) (I'm a sissy)


I'm getting closer...what is this, optimist hour?

Yours,
The pessimist

Friday
Lower

Box Squat
worked up to 315x6x3
then got stupid and did 405x1 and 445x1

Yoke Hold
Straight Bar
500x30 seconds
500x10 stepups

Lunges
Zurcher style
225x5x2

Abs
some woody choppers

Neck
140x25x2

AAAAnnnd now I need to recover...thank god for the weekend. Some GPP will be had at the zoo...I think I might try to fight a gorilla, or outrun a bear...that should be some good GPP.

Sleep is what I need, and sleep is what I'll get

Thursday
Press

Rev Band OHP
225x5
275x3x3
275x4x2

Standing Band OHP
185x4x3
225x4

Bench
close grip
185x6
225x6
245x6

DB Rows

100x15

125x15

125x20

Blast Straps
me + weight x 15 +5w/o weight
me+weight x10
scarecrows
15x3

Pull Down Abs
250x15x3

Weighted Situps
90x15
90x15
135x6 - 90x5

Shoulders
30x10x3

This took about 3 hours...so I was really pretty tired.

Tuesday
Pull

Deadlift
135x10
225x10
315x5
365x5
405x3x5

band through belt DL
315x10x2
365x10

Pull throughs
250x15x2
250+avebandx12 (just about ate shit on these)

45 deg raise
Some weight+tension x some ammount of reps for a certain ammount of sets

Oblique Push Downs
250x15x3

Weighted Leg Raise
30x10x2

Neck
130x25x2
we were interrupted...and then it got late

Overall a really good day. During the first half of deadlift I had a really tight spot in my back that really hurt during lockout, but that went away. This tells me that it would probably be a good idea to warm up better next time. Wee Joe is still iffy...we'll see how long he lasts, he's had it pretty easy so far.

Low on easter candy! Power receding! Must...find...more......cadbury.

Monday
Press

OHP
135x5
185x5
225x3
250x3
260x3x5

Bench
Bands
135x10x3

Pullups
x8x2
x5x3

Shoulders
Front raises/side raises
30x10x3

Face pulls
some weight x some reps

Abs
Pull down
250x15x3

Thursday
Press

Reverse Band OHP
225x6x2
275x3x2
275x4x3
275x5

Band OHP
135+minisx6x3 (strict)
185+minisx6
225+minisx6

Hanging Towel Stuff
Leg raises
Rainbows
pullups

Shoulder Raises
Front/Band Pull aparts
x10x4

Abs
Pull Down
250+MM (kept pulling me off the floor) x15
250x15x3

So adipose is no longer allowed to be called adipose. First of all, that name belongs to somebody much...much stronger...and second of all he has a better name now. So imagine that guy in your gym...that old guy with his pants pulled halfway between his navel and his moobs and his belly hanging out below his waist line...kind of like a pouch...but a man pouch...so a mouch. So Joe has this look going on all the time anyway, but his shirt is always untucked so you can't see it...but today he decided to tuck it in and all hell broke loose...top that all off with a weight belt and you have me rolling on the floor and Joe now being known as Joe Camel Toe

That is all.
Sleep=Strength

Tuesday
Pull

Deadlift
135x8
225+bandsx6
315+bandsx5
365+bandsx2
405+bandsx2
425+bandsx2
435+bandsx2x3

band through belt
315x5
315x10

Shrugs
225x15
315x15
405x15
495x10
600x10 (ugly but whatever)

Abs
Pull down obliques
250x15x2
250+Bandx15
250+2bandsx10

Med ball
Side v sit tosses
3x15/side

Neck
140x25
120x25x3

A good day...We were only going to deadlift about 430 for 3 sets of 2, but we decided to try the bands out...so I did deadlift 430 for 3 of 2 for about 4 inches...and then it was whatever the band tension was at the top...who knows...500 maybe...who cares.

Monday
Press

OHP
135x5
185x5
225x3
255x3
260x2
270x2
280x1x5
285x1 (PR)
290x0

DB Bench
100x10
100x6x2

Pullups
BWx8
25x5x3

Shoulders
Front/Side Raises
30x10x3

Abs
Pull Downs
250x15x3

Wrist Curls
135x10x3

Neck
120x25x2

Good day today...280 went up well. I feel more explosive since I've started the power clean movement on fridays. Trained by myself today so it was a little different as far as rest time. If anything I had less today so that says a little for my conditioning I suppose. I am still curious as to how all this pressing will translate to a log when I get a chance to press one. I hope there is a very good carryover. I am also worried about cleaning the log. I really need to get one made or buy one so I can get comfortable before the contest.

Easter Candy = Explosive Power

Friday
Lower

Power Clean
after warm up
135x10
225x5
255x2x3

Zercher Lunges
135x5
225x5
255x5

Pull Throughs
250x15x3

Abs
pull downs
towel hanging leg raises
leg raises
40x6
25x10
25x15

Neck
140x25x2

Good day...adipose wasn't present...so we went quick and tough through things.

Thursday
Press

OHP
135x5
155x5
185x5x4
225x3
225x2

Reverse Band Press
225x5
255x5
275x3
290x2
315x0
290x2
275x3x2

DB Row
115x10x3

Shoulder Work
Front/Side Raises
30x10x3

Probably some other stuff I am forgetting
Felt good after playing volleyball. Thanks to my good friend Haras for spotting me. I need to keep with the reverse band press...I think that and more cleans will help my press the most.

I'm not strong...just quick.

Tuesday
Deadlift
felt like poopy today...dehydrated and tired all day.

Deadlift
135x10
185x8
225x6
315x6
355x3
385x3x3

Good Mornings
135x10
185x10

Abs
Pull Down abs
250x15x3
Oblique Push Downs
250x15x3

Neck
120x25x2
130x25x2

Yeah...poop

Monday

Press

OHP
Per Prelipin's request:
135x5
185x5
225x3
255x3
265x2
270x2x3

Band Bench
Close Grip
135+Bandsx10
155+Bandsx10
185+Bandsx8

Pullups
a fewxsome

Abs
Weighted Sit Ups
45x15
90x10
45x15
45x15

Neck
140x25x2

Saturday Training

Felt good...got right to it

Deadlift
Prelipin says: warm up...then
315x6x3
then I pulled for fun 405x2...it went up easy...and I feel good after cleans the other day.

45 deg raise
45x15
90x10
135x10

Pull Throughs
250x15x3

Pull Down Abs
250x15x3


Truck Pull
Pulled the truck in the evening. It sucked. I couldn't get any footing and was just spinning my wheels in one place the whole time...it was very frustrating. I need to get some new shoes soon.

So this week has been a bit of a bear. Psychology test, physics test...studying nonstop 24/7. So I had to sacrifice a bit on training. I trained on monday, and tuesday, and skipped thursday as I had my physics test. So I trained this morning (friday). I really didn't have a plan, so I just did some stuff and got out.

Power Clean
I did some olympic stuff, snatches and C&J, not too crazy
worked up to 185 in the snatch and 240 in the C&J.
As for power clean,
Worked up to 275x3

OHP
225x3
250x3

Pullups
Some

Blah...what a crappy workout. Cleans did take it out of me though, I haven't done one in probably 3 months...so not bad on that I suppose. I will probably train tomorrow too...with some structure though.

Oh yeah...some guy told me I had some of the biggest traps he's ever seen...I think he was coming on to me...so I left as fast as I could...it was a little weird...and what is this "some of" stuff...I need to get rid of that.

Score one for the YOKE!

So...it's been a while.
I've still been training...just not posting.

Recap
I trained 3 times over spring break. Pressed one day, then tire flip and farmers walk the other two.
Set a baseline record for both the flip and the walk for 60 feet.
Farmers Walk: approx. 220 ft @ 205 a side
Tire Flip: 24.6 seconds

I've started basing my main movent off of Prelipin's Table and it seems to be working well for me.

Monday
Press

OHP
work up to 255
255x3x5
265x1

We did the usuall other stuff

Tuesday
Pull

Deadlift
worked up to 365
365x4x4
405x1x2

Good Mornings
Cambered Bar
135x10
185x10
225x8x2
245x5
265x5

Abs
Loaded Sit Ups
90x10x2
Weighted leg Raise
35x10x2

Neck
120x25x4

Thursday

Press

Incline DB Press
55x10x2
75x10
85x3
95x3x6
100x1
100x2

Band Press
135+bandx10
155+bandx8
185+bandx6
185+bandx5
185+bandx1x5

Pullups
Some reps with a little weight

Band Shoulder Raises
4x15

Blast Strap Work
Scarecrows 4x15
Pushups 4x15

Fallouts

Neck Work

I felt really good today. Jacked the whole time. I wish I felt like this on ME day and not RE/DE day. Oh well. My back is feeling a little better, tomorrow will be an easy day, probably not worth posting, and then it's home for spring break. At home I'll probably kick my ass with tire flips, keg presses, farmers walks, and truck pulls. I may post, I may not...we'll see.

So the past week or so has been pretty much worthless. So I didn't even bother posting them. My back has been being difficult so I decided to give it this week off, then I'll be home for spring break and the most work it will get will be a 420lb farmers walk and a 550lb tire.

Monday

Incline Press
135x10
155x5
185x3
195x3
205x3
215x3
225x3
235x2
245x1
255x1
245x1x4

1 arm OHP
75x5
85x3
95x3
105x3
115x2
120x2 (PR)

Shoulder Work
front raise
front raise with band
side raise

1 arm DB row
115x10x2

Neck
120x25x4
front and back

Friday
Morning

Step Ups
Front Squat Hold
225x10
255x10
285x10
315x5x2

Lunges
225x10x3

Pull Throughs
200x10
250x10x2

45 deg raise
Regular Band
x15x2

Neck
120x25x3

Abs
Oblique Push Downs
Ab pull downs

Evening
Truck pull
Parking garage
We started out with some warm up pulls, for half the distance of the garage. Then we did some pulls with the parking break partially on, and then we tried a bunch of starts. Basically we got it started, took about 10 steps and then they hit the breaks, so we had to start it again. We did about 5 starts a trip. Then we decided to be crazy people so I pulled it backwards the length of the garage and then turned right around and pulled it forwards back to the start. Oh yeah, the cops showed up to talk to us too...good day of training.

So...tuesday was so crappy...I'm not even going to want to remember it...my back had a fucktard attack and left me pissed as hell...I think we did some lunges and I got the hell out.

Thursday
Press

Incline Press
135x10
155x5
185x3
205x3
225x3
245x2
255x1
265x1
255x1
245x1x5

1 arm OHP
85x5x8

Shoulder Raises
30x10x3
30x10x2 (side)
Band raises
10x2

Face Pulls
150x15
160x15
130x15

Blast Straps
Scarecrows
pushups
fallouts

Med Ball
Side toss
front toss

Felt good, thursdays always kind of suck. I wake up at 5 am and rarely have time for a nap. No excuses, but sometimes I use that one. Tomorrow will be two workouts, morning and strongman training at night...we will probably just pull the truck a bunch, but still...we might throw up, I'll try to get some pics.

Monday
Press


Incline
135x10
185x3
195x3
205x3
215x3
225x3
235x3
245x1
265x1
225x1x3



Shoulders
30's front/side x10x3


Barbell row
135x10
155x10
185x8
225x6
135x20



Abs And Neck
Weighted Leg Raise
30's x10x3
Neck machine
100x100 (25x4)
Weighted Sit ups
45x10x3


Called it a day. I have come to the conclusion that I shouldn't have trained on saturday. My back was hurting in a not good way. But, there's nothing I can do now except chalk it up under "Things I now know and won't do again". On a related note, this list happens to be very, very long and includes topics such as treehouse design, the proper diameter tree branch to hold one's weight, girls who you thought were hot at the time, trying to show off your squat skills after a ME deadlift night (and getting stapled to the floor with a sissy weight), Trying to drive two days after knee surgery, having knee surgery, or even getting your degree...The list goes on and on...Maybe someday I'll write it all down. Any way...I felt real good after leaving the gym today...not too many things hurt (yet) so I will file it under "Good Days".



PS: I recently found out I could add pictures...I don't know if this is a good thing or not, but in honor of black history month, I have the following picture for you...If you are offended...I'm sorry, but this is too funny not to put up. I'm glad that African Americans can put aside everything that has happened to their ancestors and help this dude who would probably never return the favor...these people have great character and heart....it's inspiring (and hilariously ironic)

Saturday

Wasn't planning on training, but I couldn't just sit around all day. That would be too much fun.


Box Squat

kept it real light and worked on keeping more upright and taking out some of the forward lean I seem to have been developing...I'm hoping that this will take some of the stress off my back.
warm up...then
225x8
275x8
315x5x2
315x3x3



I messed around with some romanian deadlift...but as this was supposed to be a day off to let my back recover...and I was already (maybe stupidly) doing box squats...I quickly decided that deads probably weren't the best decision.



Pull Throughs
200x15
250x10x2
250x15

45 Deg Raise
x20x2
45x15
90x10x2
135x10


Holding 3 plates is always fun...especially when I get what I like to call "Plate Bite" I got a good one yesterday...It looks something like this:


I have those on both biceps...and when they first happen, they tend to swell up about half an inch and are dark purple/red...they look cool and are about a 3 on the sympathy scale from the ladies.

Thursday
Press

OHP
warm up, then
225x7 + 3 more
195x13 + 2 more

Reverse Band Press
225x5
275x5
275x3x2
285x1

Shoulder Work
Raises 30's
Raises with bands
Band Pull-Aparts

Face Pulls
140x15
150x15
160x15

Blast Straps
Pushups
fall outs

Abs
Med Ball
12 #
V-sit side tosses
V-sit front tosses

Blasted the shoulders and upper body today, We haven't gone to failure like that in a long time...I'll feel it tomorrow for sure...and probably the next day.
I decided not to train tomorrow (friday) because I need to rest my back and I will be at a track meet for most of the day. So at the most it will be a bit of kettlebell work (swings, presses, pulls...etc) and some stretching.

Tuesday
Squat

Box Squat
135x10
225x8
275x6
315x3
335x3
365x3
375x3
405x3

Good Mornings
Cambered Bar
135x10x2
135x15

Pull Throughs
200x15
250x10x3

Oblique Push Downs
250x15 This hurt my hip flexor so I lowered the weight, and then eventually gave it a big "F.I."

I felt tired all day, so I sacrificed chow tonight for sleep before training...I'm so hungry I could ride a horse...or wait...nevermind.

Time for ice and graston technique

Friday

No squat today, my back was hurting pretty good after yesterday's press, I think I may have aggravated it. I can feel what feels like a band of scar tissue that will probably have to be worked out (painfully probably). I will take the weekend off from training and hopefully on tuesday squat day it will feel better. So today was an easy on the back day.

45deg raise
x20x3 (warmup)

Pull throughs
200x15
250x15
250x10x2

Shrugs
315x15 no straps
405x15
495x10
315x15x2

Plate Pinches

Situps
20x3

Neck

Thursday

OHP
135x5
185x3
205x5
225x8 (tied PR)

Reverse Band OHP
225x5
275x5
315x1x3 Hold at top
275x5x2

Band Bench
135x10x4

Shoulder Raises
30's x 10x3

Pullups
x5x5

Blast Straps
scarecrows
pushups
fallouts

Tuesday
Squat

Box Squat
135x10
225x10
270x5
315x5x2
335x5
355x3
375x3
405x1x2

Pullups
x8
20lbs x5

Pull Through
200x10
250x10x3
250+bandx10

45 deg raise
bandx10x2
45+band x 10x2

Oblique Push Down
250x15x2

Ab Pull Down
250x15x3

Monday-

OHP
135x5
155x5
185x2 (damn!)
205x5
225x5
245x3
265x1

DB row
120x10x2
125x10

Weighted Leg Raise
30x10x3

Shoulder Work
Front/Side Raises
30's x10x3

Grip
wrist curls
135 Flexionx10x3
10 Extensionx15x3

Plate Pinches 25's

Face pulls
150x15x3

Tricep Ext
200x10x3

Got a little behind...
Thursday-

OHP
135x10
155x5
185x3
205x5
225x8 (PR, was going for 10...no such luck)

Reverse Band Press
First time we tried this, set the monster mini's up in the power rack and did seated OHP.
Worked up to 275x1

Band Bench
135 + Band x10x3

Pullups
bands x 5 x 3
me x 8
2 fingers x 5

Abs

Neck

Shoulders
30's
Crucifix hold for 32 seconds (PR)

I'm sure I'm forgetting something...

Tuesday-
Truck Pull Day!

Since we couldn't pull over the weekend, we decided to use our ME Squat day as a truck pull/strongman fiasco. It went something like this:


Start Time: 2200 hrs
Ambient Temperature: 6 degrees with a wind chill of -5
Participants: Joe, Troy, Garret, Pickup, 2 Sandbags, Me

We did 3 100ft go's forward pull, then 1 backwards drag with the blast straps.


Then we set up a few medleys and tried not to throw up...It very well could have happened.

It was a good experience, and we found out that backwards pulling will fry your quads to the point that your sprints look like waddles and your sandbag pickups are semi-humerous.

Monday-
Press today, I didn't feel very strong to start out, but felt like I got better as time went on. I think it may have something to do with the start time... 0930 could be a bit early for my body on monday morning.

OHP
135
185 x2 big strain
worked up to 265x1

I can't remember what else we did...just that it was the normal stuff and that I didn't feel very strong.

Friday Squat
My back was feeling lots better since I took that time off, so we decided to try to ruin that with back squats. The goal all day for me has been 315x20

45deg raise
warm up
x20x2
45x10

Squat
135 x15
185 x10
225 x10
275 x10
315 x20(PR)

Pull Throughs
220 x10
250 x10x3

Ab Pull Down
250 x10x3

Oblique Push Down
250 x15x3

Neck
2 sets up to 150x15

The 20 rep squats really fried me for the rest of the day, especially since friday is a morning training day. They were all decent reps, except a few at the beginning which were maybe an inch high, I think I was trying to save some energy...but I really believe I could have gutted out at least 3 more at the end. Hopefully I can stay minimally sore for our events day on saturday night (it looks like it could be a cold one)

Thursday, overhead press day. I decided that I didn't want to do maximal effort today in terms of weight because I set a PR on monday and didn't want to push it. So we decided that we would do a contest style max reps lift.

OHP
135 x10
strict
155 x5
185 x1 (I felt really shitty, maybe it was the 0500 wake up)
push
205 x5
225 x7 still felt really shitty, not a good day.
225 x6

Bench
mini bands +
135x10x4

Pullups
mini bands
x5x4
no bands
x5x2
then we fooled around with 2 finger grips and tried 1 finger...
It did not work.

Shoulder work
30's front x10x3
30's crucifix hold 23s (pr)
laying tricep ext
50x10
45x10x2

Blast Straps
Scarecrows
3x10
Pushups
tried weighted pushups, they don't work well with the blast straps
50lbs x 10 x 2
10x2
Ab fallouts
10x3
Tri ext
10x3

So today was a crazy day.

Lunges
135 x10
185 x10
225 x5
245 x5
275 x5
315 x4

Static Holds
315 x30sx3

Pull Throughs
200 x10
225 x10
250 x10x3

45deg Raises
bandx15
band +45 x10x2
band +90 x5
band + 45 x5

Weighted Situps
45x15x3

Neck
x15

then we drug eachother around with the blast straps and got a bunch of people to stare at us...it was a good time.

Interesting weekend, I woke up on sunday feeling like pure crapola. I felt like I had to hurl the entire day. I don't know if it was the chili I ate the night before or what, but it was bad. I only had one meal all day, and slept for most of the rest. So today wasn't expected to be any good, and I was right. I tried to train early in the day like planned, but that was no good and I felt like more crapola...so I left. Then I started feeling better, so I went back later and actually had a semi-decent workout.

OHP
strict
135 x5
155 x5
175 x2
power
185 x5
205 x5
225 x5
245 x3
265 x1

DB Row
120 x10x3

Oblique Push down
250 x15x3

Hammer curls
75x10
65x10

Decided that I didn't want to push it today, as I still didn't feel that great, so I called it a day. Sleeping all day yesterday really aggravated my back, so tomorrow could be interesting as well.

One day at a time.

Felt ok today, decided (perhaps stupidly) that I would see how front squats made my back feel. It doesn't hurt any more than yesterday, but it's still today...we'll see what tomorrow brings.

45 deg raise
warm up
x20x2
x25

Front Squat
135 x5
155 x5
185 x5
225 x5
245 x5
275 x5

Pull Through's
150 x10
185 x10
230 x10
250 x10x2

45deg raise
band x 10 with pause
band + 45 x 10 w/ pausex10x3

Med ball
ab side throws x15 x3

Neck
140x15
160x15

Jump Rope 15 min

Thursday Night

Decided to reduce the intensity tonight, so we tacked on some extra volume for some good fun.

OHP
strict
135 x5
155 x5
185 x3 (PR)
push
205 x5
225 x8

Bench
double mini bands
135+bandsx10x2
155+bandsx8
135+bandsx9

Pullups
2x8
band looped through belt
3x5
no bandsx5

Shoulder raises
30's x10x3 front/side

Blast Straps
Reverse Fly's3x10
Pushups 4x10
Ab Fallouts 3x15
Tricep Ext 3x10

Jump Rope 20 min

I came within 1 cm of closing the #3. So close, yet so far

Wednesday is typically an off day, but I was really sore, so I decided to throw an extra workout in the mix.

45deg raises
x20x3

Squat
45x15x2

Snatch Cleans
100 x15x2

OHP
100 x15
100 x10

Situps
50

I'm sure I did some other stuff, but I can't remember, and it doesn't really matter anyway.

Decided that the back was feeling good enough to pull, so that's what we did.

45deg raise
x20x3
45x1o

Deadlift
135 x10
225 x5
315 x5
365 x5
405 x5x3

After this, my back wasn't feeling as swell as it was when we started, so I called it a day on the deadlift. I can feel the pain coming back, so for the next week and a half, there will be no pulling or squatting.

Pull Through
Bandx15x3
Cable column
150x10
200x10

45 deg raise
band around neck x10x2
band + 45 x 10 x3

Oblique Push downs
250x15x3

Weighted Leg Raises
45x5x2
25x10x3

First morning workout, MLK day so the dining halls didn't open until 11, and I started training at 9, so I was running the workout on an orange, two poptarts, and a granola bar. That energy lasted all of half an hour.

OHP
Strict
135 x5
155 x5
185 x1x2 this one felt really week, I am going to attribute it to lack o' chow
Push
205 x5
225 x5
245 x3x3

Bench
Close grip
135 x10
185 x10
205 x5
205 x7
205 x6

DB Rows
120 x10x3 next time I'm going to try to up one set to 15

Shoulder Raises
Front & Side
30x10x2 Shoulders felt dead, again I attribute this to lack o' chow

Ab pull downs
250 x15x3

Blast Strap Pushups
x15
x10

I was doing some warmups and some body weight squats and lunges to see if I can get unsore for tomorrow and I fired up my left adductor something fierce...I didn't know if I was going to make it out after that, it was ugly. It feels much better now though, hopefully I can at least pull light tomorrow. I finally got the foam roller back to the room so I have been rolling away on that and it has helped out with my back a ton, we'll see tomorrow how it feels. We went sledding today and the windchill was about -15, and we were flying down the hill and just about killed some little kids, I felt bad for a second...then laughed to myself later. (It was funny, after we confirmed they were not dead.)

Lower body day, wasn't planning on deadlifting or squatting because I pulled on tuesday and the back was feeling a twinge on the crappy side, so I decided that lunging today would be an acceptable alternative as it doesn't involve much weighted extension like deads or squats do.

45 deg raise warm up
x20
45x10

Lunges
135 x10
155 x10
185 x10
205 x5
225 x5
245 x5
265 x3
275 x3

And then my plan came to a screeching halt as I decided that maybe my back was feeling good enough to maybe squat...so I did

Squat
225 x10
315 x15

And that pretty much nuked my back...but not in an injury sort of way, just more of a jacked up pump that makes you want to cry sort of way.

Hammer Curls
60'sx10x3

45 deg back ext
45x10x2
90x10x2

Weighted Leg Raise
25x10x3

Neck
120x15 front & back
140x15x2


In my post lunge/15 rep squat haze, I may have come up with a stunningly simple yet brilliant idea to make one's quads, hamstrings, back, arms, neck, calves, hips, and brain want to cry.
The idea is this.
Squat 135 35 times, then 225 25 times, then 315 15 times, and then 405 5 times. It's my new goal.

OHP
strict
135 x5
155 x5
175 x4
185 x2 (tied PR for strict press)
Push Press
205 x5
225 x3x2
245 x2
255 x1
225 x3

Seated Dumbell OHP
65 x8
75 x5x2
75 x3x4

Standing One Arm OHP
85 x5

Pullups
x8x4

Plate Front Raise
3x10

Leg Raises
25x10x3

Good day today. The back felt shaky at first, but after warm ups felt fine. I think that when the training schedule gets finalized this will be a morning day, so I won't have all the stress of the day on my back when I train, it will be fresh.

Deadlift
185 x10
225 x10
275 x5
315 x5
365 x5
385 x5
405 x3
425 x1
455 x1 PR (since injury 2 years ago...has it been that long?)

Squat
185 x10
225 x10
315 x5

Shrugs
405 x15x3

Ab Pull Downs
250 x10x3

Cable Side Push Downs
250 x15x3

45deg back ext
45x10x2
90x10x3

Neck Machine
110x10
120x15
140x15

My new year's resolution is to not throw anything at people with real new year's resolutions.
You know who you are...(standing with your group of friends in the middle of the gym, standing in the way of everything and taking up racks and bars for your hour long lip sesssions.)

First day of classes, schedule is going to suck for lifting this semester.
45Deg Back Ext
20x3

OH Press
135 x5
155 x5
185 x1x2
185 x3 (push press 3's)
205 x3
225 x3x3
245 x2
225 x3

DB Bench
100's x 6
90x6x2

DB Row
120 x10x3

Shoulder Raises
30'sx10 front x 3
30's x 10 side x 2

Ab Pull Down
250 x10x3

Felt pretty good, overhead press is starting to crawl back up to where it was pre wrist injury. I've been doing back ext every day since I realized most of my low back problems were a result of terrible strength and not bad luck. You mean to tell me that every time you squatted heavy you tore your back up and didn't realize it was because your back had become weak as piss...I don't believe it...I always thought you could squat with a weak back! Pfffft...anyway, since I've been doing that my pain free deadlift has gone up to 440, squats still aggravate the back, but I believe this to be due to technique issues as if I can stay tight and in the groove, I have no pain.

Schedule is still messed up, hopefully it will get better once school starts again.
Deadlift
225 x5
315 x1x5
315 x3
365 x1x3
365 x3
405 x1x3
405 x3

Shrugs
405 x15x3

DB Bench
100'sx6x3

DB Row
100 x10x3

Pullups
8x3

Hanging Leg Raises
2x10

January 2 2007! We are still without power and it sounds like it could be at least a month before they get it back up and running again. So training has been sporadic at best. Tonight I was able to get out and flip the tire in the shed among other things.

Tire Flip
10x6

Keg lifts
heavy keg 8x4

Kettlebell work

Farmers walk Shrugs
315 x15x3

I trained late last week and did 100 tire flips 10x10 along with lots of grip work and pretty much nuked the forarms...they still hurt.