Tuesday
Pull
Power Clean
135x3
185x3
245x3
275x3
315x0
Deadlift
315x5
405x5
455x4
505x3x4
Good Mornings
225x8x3
315x8x1
1 Arm DB Rows
145x12x3
Weighted Leg Raises
35x10x3
B.R.U.T.A.L
Out-Work
Tuesday, April 28, 2009
Monday, April 27, 2009
Monday
Press
OHP
135x10
185x3
205x3
225x4
245x5
275x5
295x4
315x3
325x2x4
325x1 (missed the rast rep of my 5x2)
Brast Straps
Scarecrow 3 directions
3x15
ER + Facepulls
3x10
Pushups
3x15
fallouts
3x10
side planks
3x10
The press sucked today...it went well, but it sucked.
I really want that 360 press...
Deadlift tomorrow....
Press
OHP
135x10
185x3
205x3
225x4
245x5
275x5
295x4
315x3
325x2x4
325x1 (missed the rast rep of my 5x2)
Brast Straps
Scarecrow 3 directions
3x15
ER + Facepulls
3x10
Pushups
3x15
fallouts
3x10
side planks
3x10
The press sucked today...it went well, but it sucked.
I really want that 360 press...
Deadlift tomorrow....
Friday, April 24, 2009
Thursday, April 23, 2009
Tuesday, April 21, 2009
Tuesday
Pull
Rack Pull
From the insertion of the patellar tendon
135x5
225x5
315x5
405x5
495x5
545x5
585x5
605xmiss
585x3
Front Squats
315x5x3
Grip
Bar Hang Holds
Farmers holds
I'll have to go back and look to see what my best is for rack pulls from that height, but I think that's close to it. My back upper back was fried from yesterday still, and then the rack work killed it even more....
Pull
Rack Pull
From the insertion of the patellar tendon
135x5
225x5
315x5
405x5
495x5
545x5
585x5
605xmiss
585x3
Front Squats
315x5x3
Grip
Bar Hang Holds
Farmers holds
I'll have to go back and look to see what my best is for rack pulls from that height, but I think that's close to it. My back upper back was fried from yesterday still, and then the rack work killed it even more....
Monday, April 20, 2009
Monday
Press
OHP
45x15
135x10
185x5
225x4
245x4
275x4
305x4x3
315x6 (PR)
Pullups
295x6x3
280x6x2
Laying Tricep Ext
50x10
55x10x2
Shoulder Work
band flex/abd
Pull aparts
Core
Weighted Sitemups
BWx15
45x10;90x10;45x10
The press felt crappy, I think it's from a lack of quality food this weekend. I was impressed with the 315 for 6 however. I did split the last one and landed on Troy's foot, I had to drop it about an inch from lockout. We counted it though...
Press
OHP
45x15
135x10
185x5
225x4
245x4
275x4
305x4x3
315x6 (PR)
Pullups
295x6x3
280x6x2
Laying Tricep Ext
50x10
55x10x2
Shoulder Work
band flex/abd
Pull aparts
Core
Weighted Sitemups
BWx15
45x10;90x10;45x10
The press felt crappy, I think it's from a lack of quality food this weekend. I was impressed with the 315 for 6 however. I did split the last one and landed on Troy's foot, I had to drop it about an inch from lockout. We counted it though...
Friday, April 17, 2009
Monday, April 13, 2009
Saturday
Pull
DL
135x10
225x10
315x5
405x3
405x5
455x3
495x2
515x1
535x1
550x1 (PR)
Front Squat
225x10
315x5x5
Core Work
V-Sit Med ball tosses
PR in the deadlift! The front squat is really starting to help, along with the rack pulls to help me get used to the feeling of the weight. 600 is right around the corner
Pull
DL
135x10
225x10
315x5
405x3
405x5
455x3
495x2
515x1
535x1
550x1 (PR)
Front Squat
225x10
315x5x5
Core Work
V-Sit Med ball tosses
PR in the deadlift! The front squat is really starting to help, along with the rack pulls to help me get used to the feeling of the weight. 600 is right around the corner
Thursday
Press
I am finally not sore from the contest, so I wanted to see where I was on the press...
OHP
135x5
225x5
245x3
265x3
275x3
295x3
315x1
335x1
345x1
355x0
315x4
Pullups
I'm going to start measuring body weight before and adjusting weights accordingly
BW=260
300x5x3
280x5x3
Shoulder Work
Front/side raise
Core
Weighted Leg Raise
35x15x2
The press felt weak at the top. I felt like I could have locked 355 out if I would have had more strength...I need to start hammering the static strength at the last 6" of lockout and I'll have it easy
I'm pretty brutally sore from the pullups still (3 days later)
Press
I am finally not sore from the contest, so I wanted to see where I was on the press...
OHP
135x5
225x5
245x3
265x3
275x3
295x3
315x1
335x1
345x1
355x0
315x4
Pullups
I'm going to start measuring body weight before and adjusting weights accordingly
BW=260
300x5x3
280x5x3
Shoulder Work
Front/side raise
Core
Weighted Leg Raise
35x15x2
The press felt weak at the top. I felt like I could have locked 355 out if I would have had more strength...I need to start hammering the static strength at the last 6" of lockout and I'll have it easy
I'm pretty brutally sore from the pullups still (3 days later)
A lot has been going on lately...
First the write-up from Missouri's Strongest Man/Gus Memorial
(Write-up by Eric Todd)
First of all, I want to thank everyone who helps make this meet possible. All my family, in laws, and my wife for helping with the meal, raffle, concessions, setting up, tearing down, and cleaning up. All my timers, spotters, loaders, judges, etc: Mike P, Mark, Ronnie, Thom, Mike W, Delm, Matt, Vince, Andrew, Dave, and Leroy (hope I didn’t miss anybody). Mike W and family for giving up their Saturday to come help out and bring the PA. To my training partners for helping load the trailer, to everyone that helped load back up afterwords. A huge thank to my training partner Chris for making the awards. They are my favorite yet for 6 different Gus’s. All of our generous sponsors. To the Tullys for bringing out the tires, to Delm for bringing the axles. TO our spectators, who really were great this year. Last but not least, to our competitors. You guys did a great job laying it all out to do Grandpa’s memory proud.Anyhoo, on to the contest. We had tremendous battles in all divisions: In the masters class, we saw defending champ, Tim Nassen hold off John Obrien in his debut as a Master, and Dave Craft, defending 50+ masters national champion, who got 2nd and 3rd, respectively. In the lightweights, we saw Jesse Jobe outdistance the pack by 4 points, to defeat Zac Craig, runner up, and Lon Beffort, 3rd. In the middleweight class, We saw 2 time defending champ, Nate Butler get pushed to the limit by Charles Kasson. Nate held him off to get his 3rd consecutive title, with Kasson in second and Tyler Schuman in third. Lastly, the heavyweights was the most closely contested group of the day. The top 3 competitors were split up by a mere point and a half. Jeremy Moore walked away with first, with Sal Badali(2nd) and John Tilson (3rd) closely on his heels. We drew every name in the raffle and still had a few prizes left over. In the second drawing, we saw Jesse Jobe win the lot that contained the PL belts and ironmind gift certificates. In the big raffle, we saw Lance Foster win the bumper plate rack and entry to KSM. Going in, I was a bit concerned that our donation to Camp Quality this year would not be great, as our #s were down a little, and the economy being bad. Jesse Jobe summed up to me during weigh ins what makes me proud to be a part of KCSTRONGMAN. HE said (paraphrase) “I brought $_____ this year to put in the raffle. Our numbers are down, so we have to take up the slack.” And take up the slack they did! I haven’t received all the totals yet, but it looks like our donation to Camp Quality will be in the ballpark of $2400. A job well done to everyone that was involved!
Here are the actual results
We left at 5:30 am on saturday for Mirabile, MO. Not a bad drive, I nuked a mcdonalds pooper on the way so I was sure it was going to be a good day! We got to the venue way early, Sarah slept almost the entire way down. I was a little stiff from the 3.5 hour drive, so we went for a walking tour of the bustling metropolis that is Mirabile. It took about 10 minutes! Ha ha...I started warming up really early because my shoulder had been giving me some problems and I wanted to make sure it wouldn't be an issue. I weighed in at 261...right where I thought I would and continued to hydrate and eat (I never really stopped to try to make weight). I rocked the axle, I had been getting around 11 reps during training so I knew 15 was in reach, so I started counting backwards from 15 during the event. I almost had 16 but time ran out...no worries though, the next closest was 11. The next event was the front hold for time, long arms=painful front hold. The tire went well, I ended up second, but flipped my fastest time, the guy who won ended up only beating me by 2 1/10 of a second, and he somehow managed to only flip it 4 times! It was ok though, I won the farmers/duckwalk medley, I almost lost it when the stone started really swinging between my legs. By the time the kegs rolled around, I was tied for first with a guaranteed second! All I really wanted was to beat my keg time from Topeka. I smashed it, I ended up beating it by like 9 seconds. I had another 2 seconds I left out there just arranging the kegs after I loaded them. Live and learn! It was much better than before and I was actually in contention on the kegs instead of dead last.
First the write-up from Missouri's Strongest Man/Gus Memorial
(Write-up by Eric Todd)
First of all, I want to thank everyone who helps make this meet possible. All my family, in laws, and my wife for helping with the meal, raffle, concessions, setting up, tearing down, and cleaning up. All my timers, spotters, loaders, judges, etc: Mike P, Mark, Ronnie, Thom, Mike W, Delm, Matt, Vince, Andrew, Dave, and Leroy (hope I didn’t miss anybody). Mike W and family for giving up their Saturday to come help out and bring the PA. To my training partners for helping load the trailer, to everyone that helped load back up afterwords. A huge thank to my training partner Chris for making the awards. They are my favorite yet for 6 different Gus’s. All of our generous sponsors. To the Tullys for bringing out the tires, to Delm for bringing the axles. TO our spectators, who really were great this year. Last but not least, to our competitors. You guys did a great job laying it all out to do Grandpa’s memory proud.Anyhoo, on to the contest. We had tremendous battles in all divisions: In the masters class, we saw defending champ, Tim Nassen hold off John Obrien in his debut as a Master, and Dave Craft, defending 50+ masters national champion, who got 2nd and 3rd, respectively. In the lightweights, we saw Jesse Jobe outdistance the pack by 4 points, to defeat Zac Craig, runner up, and Lon Beffort, 3rd. In the middleweight class, We saw 2 time defending champ, Nate Butler get pushed to the limit by Charles Kasson. Nate held him off to get his 3rd consecutive title, with Kasson in second and Tyler Schuman in third. Lastly, the heavyweights was the most closely contested group of the day. The top 3 competitors were split up by a mere point and a half. Jeremy Moore walked away with first, with Sal Badali(2nd) and John Tilson (3rd) closely on his heels. We drew every name in the raffle and still had a few prizes left over. In the second drawing, we saw Jesse Jobe win the lot that contained the PL belts and ironmind gift certificates. In the big raffle, we saw Lance Foster win the bumper plate rack and entry to KSM. Going in, I was a bit concerned that our donation to Camp Quality this year would not be great, as our #s were down a little, and the economy being bad. Jesse Jobe summed up to me during weigh ins what makes me proud to be a part of KCSTRONGMAN. HE said (paraphrase) “I brought $_____ this year to put in the raffle. Our numbers are down, so we have to take up the slack.” And take up the slack they did! I haven’t received all the totals yet, but it looks like our donation to Camp Quality will be in the ballpark of $2400. A job well done to everyone that was involved!
Here are the actual results
We left at 5:30 am on saturday for Mirabile, MO. Not a bad drive, I nuked a mcdonalds pooper on the way so I was sure it was going to be a good day! We got to the venue way early, Sarah slept almost the entire way down. I was a little stiff from the 3.5 hour drive, so we went for a walking tour of the bustling metropolis that is Mirabile. It took about 10 minutes! Ha ha...I started warming up really early because my shoulder had been giving me some problems and I wanted to make sure it wouldn't be an issue. I weighed in at 261...right where I thought I would and continued to hydrate and eat (I never really stopped to try to make weight). I rocked the axle, I had been getting around 11 reps during training so I knew 15 was in reach, so I started counting backwards from 15 during the event. I almost had 16 but time ran out...no worries though, the next closest was 11. The next event was the front hold for time, long arms=painful front hold. The tire went well, I ended up second, but flipped my fastest time, the guy who won ended up only beating me by 2 1/10 of a second, and he somehow managed to only flip it 4 times! It was ok though, I won the farmers/duckwalk medley, I almost lost it when the stone started really swinging between my legs. By the time the kegs rolled around, I was tied for first with a guaranteed second! All I really wanted was to beat my keg time from Topeka. I smashed it, I ended up beating it by like 9 seconds. I had another 2 seconds I left out there just arranging the kegs after I loaded them. Live and learn! It was much better than before and I was actually in contention on the kegs instead of dead last.
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