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.