Update!

I'm calling this past week a "deload" but it is more like a "noload". I got pretty sick at the beginning of the week and it's really drug me down. I know my body weight is low right now and I am not really that motivated. I always feel like a piece of shit when I take time off like this, but I know it is for the best and that I'll be stronger when I get back to it. My plan is to go in maybe tomorrow and do bench, military, and deadlift, and see how it goes.

Being that it is nearly a new year, here's the rundown...

Due to my schedule and classes and life in general, I didn't get many contests in. I did head down to Texas for my first contest in the Lone Star State. I ended up winning the Ronnie Coleman Classic down there. The next contest that I did was the Gus, I ended up 2nd, by not much...pretty much due to my sucky keg loading skills. After this I started my focus on NAHA Nats, which I won...sort of. I won by 3 pounds of bodyweight. Matt Vincent and I tied on everything...except body weight, which I won...by 3. After that I completely focused on NAS Nationals. That didn't go as well as I would have liked. See previous write up for that...I don't want to get into it. That pretty much closed the year as far as competitions.

My lifts have been steadily increasing, which is awesome. I owe a lot of it to the steel jungle crew. Atmosphere is everything when you are really training and I couldn't ask for a better one than the jungle. I had a major deadlift PR at 605, I hit a box squat of 575, I haven't maxed on my overhead, but I did hit 260 for 14 at NAHA Nats...I should have had 16, but I sustained some mental errors which I wish to forget. I've been working on my close grip bench for the first time in about 4 years. It seems to be moving, but I haven't done a true max on it. Here are my goals for the next year. Lofty? Hell yeah! Why not aim high?

Deadlift 700
Squat 650
Bench 400
Military 300
Overhead 400
Close the COC 3.5
400 pound farmers walk 60'
900 pound Yoke 60'
350 Log
Since I'm getting married in October...I'd like to get up to a 20" Neck...just so my Tux looks good.

It has been written...so it shall be.

Friday
Lower

Squat
To a box at parallel
135x5x2
225x5
315x5
405x5
495x3
545x1
575x1 (PR)

KB Swings
106x10x4

Quick and dirty...nice PR on the box squat, I felt like I had some more in me, but mom was spotting and she was getting real nervous...so much for the MEN in my family braving the cold to help out...

Moms are always there...very bundled...but there. Ha!

Thursday
Press

Military
135x5x2
145x3
165x3
185x10 (PR)

Bent Row
225x10x3

Neck
50x25x3

Quick and simple tonight...squat day tomorrow!

Twas the night before Christmas, and all through the gym,
not a creature was curling, nobody was slim.
The plates were all hung by the squat rack with care in hopes that St. Wendler, St. Poundstone, and St. Ortmayer would all soon be there.
The weaklings were all tucked in their beds
while visions of cushy couches and fatness danced in their heads.
Out in the gym there arose such a clatter, I hurried out to see what was the matter. There was Jobe and Capello, Kenkel and Johnson,
Goetsch and Laski...All ready to get stompin
wait...where was Joe? "In the Shitter!" they all said. "He just had to go"
We started our warmup without so much as a stumble,
but everybody wanted to roll on the rumble.
Joe casually strolled in, a beard on his chin, Wondering aloud if the toilet would clog, Jesse quickly said "Joe, it can handle your log, 100 golf balls couldn't cause it to bog!"
Squats were on the list, stones to crush bones,
and bench with slingshot assist.
PRs will fall with the sweat from 50 Macs (or 1 Chuck)
Don't worry, your thumbs won't rip off from hook grip if you have any luck.
While Corey was bitching about being a drama queen
His horseshoe (and Axle) was actually looking pretty mean.
Troy with his stature made 18" look easy
Watching Mac do Tabata made everybody queasy
Melissa pulled hard, she was ignoring alarms
Damn, for a girl she has really huge arms!
While going hard with Michael Jackson on the speaker,
everybody knows it's impossible to get weaker.

Here's to the Steel Jungle Queen and Kings...
Now everybody head out...it's all you can eat wings

Tuesday
Lower

Deadlift
135x5x2
225x5
315x5
385x3
455x3
495x10 (PR)
495 no belt x1x3

Squat
Box Squat
225x5
315x10x3

Core
Weighted Situps

Pretty good. My goal was 495 for 13 but at the 10th rep my legs were shaking like jello! I made up for it with the 3 no belt singles, and after the squats I was done...I really focused on driving my knees out on the squats and my legs were cramping pretty bad after all was done. I think it was the cold and I probably was less hydrated than optimal. Still, I'm happy with it.

Monday
Upper

Bench
135x5x2
185x3
215x3
245x3
275x9

Incline Log
Steep incline
155x5
245x3
Less Steep
245x5x5

Fat Man Rows
Fat Gripz
BWx10x2
No gripz
BWx15
45x10

Tabata
8# sledge overhead
8# sledge sideways

First day back in "Home Sweat Home", there's nothing quite like training at home. Just walking out the back door and smashing weight. I was hoping for 10 on my 275 bench, but 9 is still a PR as I hit 9 with 270 last cycle. For some reason it was prime steaming weather. I would take my sweatshirt off to do some sets and it was like I was smoldering, steam was just rolling off me, pretty bad ass if you ask me.

It sounds like Joe and Troy really gave it their all in St. Louis this weekend. Unofficially 4th for both of them! Nice work guys! Steel Jungle Crew!!!

Thursday
Press

Military
110x8
135x5
155x5
175x10
145x10
135x10x3

Pullups
BWx6x4
+35x5
+50x3
+70x1 (PR)
+70x3 (PR!!)

Core
Band resisted Situps
15x3

Chain Presses
7/side x 15x2
x10x3

Grip
COC #2 x 25 right hand
19 JV team. Both PRs

Not a bad day. My elbows and biceps are feeling pretty beat up, so this day was more to get some light work in than anything. I did lots of other random things, but this was the most of it. Last day at the steel jungle for a while. I'll miss it,

So to all you guys, Jesse, Mac, Corey, Joe, Troy, MJ, Jason, Gabby, Have a great christmas and new years and I'll be back to rip it up with you January 3.

Tuesday
Lower

Deadlift
135x5
225x5
315x5
365x5
415x5
470x10

Reverse Hyper
200x15x4

Bent Rows
225x7x5

Tabata
Sledge Hammer

Grip
Worked up to #3 x 3 on right hand and almost 1 on the JV team.

Quick night, I wasn't feeling well, I think I'm starting to get sick. It always happens around finals with all the stress and different sleep schedule. I think I'll be over it quick though. Hopefully I feel better for Thursday press day!

Monday
Press

Bench
135x10x2
185x5
200x5
230x5
260x10
added slingshot
315x6x3

Pullups
BWx6x10

Core
Weighted Situps
10x15x3
25x10

Tabata
Sledgehammer

Quick day. I need to study for finals so I just got in and got out. I wasn't really happy with how 260 felt on the bench, but it was feeling like an off day. I still got 10 reps, so I don't feel too bad, but last week I hit 270 for 9, so...yeah

Sunday
Extra Conditioning

Tabatas (Yeah, that's an "s")

Heavy Bag

KB Complex

Burpees


Core
Russian Twists
35# KB x 30x3

Fun day! Got to train with Sarah, she hit it hard.

Friday
Lower


Squat
135x8
225x8
Added box (maybe an inch above parallel)
315x5
405x5
495x5
550x1
Added Belt
550x6 (PR?)

Tabata
Tire Flip (Dumb)

Pallof Press
Purple Band x10x3

Great night in the Steel Jungle Lincoln Chapter! Everybody was pushing hard, Jesse and Gabby showed up, Jesse hit squats and Gabby made a new friend (MOOSE!), Melissa hit 30 reps with 135, Troy was looking strong, Joe and I both worked up to 550 on the box, then I slapped on the belt and hit 550 for 6. Jesse was yelling at me to get my knees out, I think it was the ultra wide stance I've been taking to keep my knee healthy. I probably need to lower the weight and fix that problem. The tabata tire flip was just plain stupid. I lifted it, stopped it at the top and then dropped it right back at my feet, so I wouldn't have to waste time running around it. I probably averaged about 6 flips a set which would put me at about 48 reps in 4 minutes. Not bad!

Thursday
Upper

OHP
Strict
120x5
150x5
170x3
190x8 (PR)

Floor Press
135x10
225x5
275x5x3
275x6

Pullups
Lots

Sled
Enough

Blast Straps
Pushups

Pretty good day. I did a lot of pullups.

Also, a PR on the press was not bad.

Pretty Apathetic post though...the title should be

Meh.

Tuesday
Lower

Deadlift
135x5
225x5
315x5
385x4
405x5
460x3
515x8 (PR)

Squat
Safety bar onto box w/ foam
135x5
225x5
315x5
315x10
315x15

Tabata
KB Swings
Not sure what the KB weighed...maybe 70?

Fallouts
Fell out

Reverse Hyper
180x20

Pretty good. It felt like somebody turned up the gravity dial in the gym on my deadlift. Every single weight felt heavy. I got to my 5 set at 405 and thought that there was no way I'd get to my work set! Ha! I showed you excess gravity!

Randy!

Monday
Press

Bench
135x10x2
225x5
235x3 (had it written down wrong, supposed to be 255, oh well)
285x7 (PR)

w/ Slingshot
315x3
335x3
365x3

Pullups/Chain Presses
5 pullups;15 chain presses
6 sets

Tabata
Battling Ropes
Snapdowns/med ball slams

Not too shabby, I had to hurry through due to a Cardio Practical. Hope I passed.

Friday
Lower

Box Squat
an inch or two above paralell
135x10
225x5
315x5
400x5
420x5
440x5
495x5

Farmers picks
250x3
300x1
330x0
300x1

Good Mornings
Me Style
135x15x3

Core
Band Situps

Great day at Steel Jungle West! Got to hang out with Troy who I haven't seen for a while, and was able to do some decent squatting on my knee! The farmer's picks left a lot to be desired, but I did hit squats pretty hard right before. My goal on the pick is 400. You can't walk with 400 if you can't pick it!

Thursday
Press

OHP
Strict
70x10
110x5
140x3
160x3
180x10 (PR)

Bench
135x5
185x5
225x3
Added slingshot
275x8
300x8x3
315x8

Pullups
50

Chain Ext
5 chains
15x3
6 chains
10x3
7 chains
10

Core
Side Holds
255x30x2

Tabata
Battling Ropes
and
Sledgehammer
16#

Grip
COC 2.5

Great day at the steel jungle. Had some good lifing, and lots of laughs....and some pretty noxious fumage


"Bang Bang Bang! OPEN UP! IT'S POOP!!!"

Greatest Picture Ever.

Just take a minute to let it all sink in. If you don't deadlift...this will be the figurative illustration of your manliness.

Muffin top is crushing that skinny dude!

Tuesday
lower

Deadlift
135x10
225x8
315x5
380x3
435x3
490x8

Box Squats
To a high box
135x5
225x5
315x10x3
405x5

Reverse Hyper
Lots

Weighted Situps
25x15x3

Tabata
KB swings
44kg

Grip
#2 COC
15 both hands
20 both hands

Not bad! I was happy that I was able to pull today. My doc called today and told me that I should have my knee in a complete immobilizer brace for 4 weeks. Nope! The higher than normal box squats were so that I can get some quad work and knee movement under load while keeping that injury on my patella away from bone on bone contact while it heals. As long as it doesn't hurt...I'm doing it

Monday
Press

Bench
135x10
185x8
210x3
240x3
270x9 (PR?)
w/ slingshot
300x8

Pullups
50

Blast Strap
Tricep Ext
A lot

Pallof Presses
A lot

Nice! I'm happy with my bench. I didn't have much shoulder pain, and I think that, since I'm such a hardcore bench presser, 270 for 9 is a PR! Ha! My knee is doing better. I was able to jog this morning, but squats still hurt. I'm going to pull tomorrow and try some high box squats. Hope it works!

Friday

Deadlift
315x5x3
355x5
405x5
460x5

Core
Suitcase Holds
200x30sx2
Weighted Situps
Weight behind head
10#x20
20#x20

Grip
COC 1.5xlots

Recovery: Fat man rows, Military

Just trying to keep my knee healing, but still keep myself sane. Last session I couldn't do 315 due to knee pain, but today it wasn't bad. 405 was iffy, and my last weight for my 5 week was 460 so I decided to just go for it. I was feeling a bit of a twinge so I called it at 5 and got out. Very happy that I could pull today though!!

Thursday

OHP
135x10
135x5
155x5
175x10

Deadlift
225x5
315x5 (ouch)

Pullups
BWx6x10


Not a bad day, I got the results back from my ortho guy. He looked at me and said, "You should probably not squat or have a load on your knees for ever". Then he looked at my face and said, "Buuuut, I can tell that you won't do that" (no shit), "So keep off it for a year". I must have just looked at him like he had a dick growing out of his face because he followed it up with, "Buuut, I can see you probably won't go for that either." (you think?) So he said "Stay off it for 6-8 weeks" I said...is that as low as you can go? (It was like we were haggling down a price!) Then he finally conceded and said ok as long as it doesn't hurt you can do what you want. (That's more like it!) Time for Turkey!!!!

Tuesday

Bench
135x10x2
195x5
225x5
255x10

Fat Man Rows
Feet on bench
BWx13x3

Deadlift
225x10

It's a start...

Past couple days:

I got an MRI on my Left Knee to see if I can figure out what is happening. I have an appointment with one of my Ortho Guys (yeah I have more than one) on wednesday morning. Here is what the results were from the imaging center:

Impression:
1. Focal full thickness cartilage fissuring and irregularity medial patella facet.
2. Disruption of femoral attachment medial patellofemoral ligament.
3. MCL Strain
4. Small anterior lateral femoral condyle bone contusion.
5. Abnormal increased T2 signal intensity within the anterior horn lateral meniscus consistant with contusion or small tear.
6. Moderate joint effusion
7. ruptured popliteal cyst.
8. Shallow trochlear groove suggesting mild dysplasia.

What does this all mean?

It looks like a lot, but I'm feeling much better now. The best news is that there is no cruciate ligament damage. That would mean 6 months of rehab. Depending on what my ortho finds I could luck out and not need any surgery. I would say worst case scenario right now if I do have a lateral meniscus tear or patellar defect that warrants surgery, I would be out a month and a half tops.

What am I doing right now?

I've been mostly working on ROM because this patellar stuff hurts like a bitch. Every time I bend my knee under a load past about 45 degrees I almost drop. I can bend it almost all the way right now, unweighted, and I have full extension so all these are big + signs.

What about lifting?

Thursday I tested my bench max and hit 325. I think this is a PR since I never train bench. I will be implemementing 5/3/1 to see if I can magically become good at benching and we'll see how that goes. I set my max at 300 just to see. I'll go through the first two weeks as a build up and start my real Week I in december. I also will be doing the 5/3/1 scheme for strict overhead to see if I can build up. My goals are 400 for bench and 300 for strict overhead. Do I have a long way to go? Oh yeah. These are definitely long term goals. I also plan on testing the deadlift and my knee. I feel like since I don't have to bend it very far to get to the bar, I may be able to keep my DL moving even with the knee injury. Squats are definitely out for a while so DL will be my main lower exercise.

Yesterday was a kettlebell day and I just worked with the 35 and did a myriad of sillyness until I was breathing heavy and sweating, then I did a little bit more and called it a day. I was cold and my knee hurt.

Nationals Write Up

Where do I even start...

This was the most messed up lead in to a major contest I've ever had. I mean messed up! We are talking trashed, lost, broken, beat up, brained, fragged, lit, kicked, shit, blitzed, mega double super quarter pounder 2x4 destroyer beat up.  Fuck.


Here's the run down. I started focusing on NAS nationals about 12 weeks out. I put together a pretty good plan to get where I needed to be. Things were moving right along and I was pleased with progress (as pleased as I get with progress...which usually is "this is progress...but IT'S NOT ENOUGH). When I was about 3 weeks out, I was pressing the axle with sub contest weight and my right (check this right) knee blows up. Nothing too bad, a second degree MCL tear with some possible meniscus damage from previous injuries popping up. I'm pissed because this is the number 2 thing I don't need right now (poop joke). What is number 1 you ask? Read on my friend, read on...I am dealing with this knee injury, I've done it before; lots of ice, strengthening, rehab, ibuprophin, proteins, blah blah blah. My awesome family was kind enough to dust off my old braces and send them out (thanks for that and everything else guys, I couldn't do it without you) so I'm dealing. I just cut down on the pressing, which was not what I needed to be doing 3 weeks out, my plan was to peak at this point and ride into nationals with some decent numbers. I also had to drop the moving events, this will come into play later. So I basically had the deadlift, the stones, and some strict pressing. So guess what I did? Deadlift, stones, and strict pressing. The car deadlift is feeling great, I pull 800 for 10 which I was feeling was going to be pretty close to the car weight at nats. Then, the Number 1 thing I didn't want to have happen...happened. My back fucked itself. I was loading the giant 400 pound stone Jesse made and I get it almost lapped and I feel like somebody jammed a broadsword in my low back. I drop the stone and immediately lay down and take stock. The next day was horrible. I could barely walk, I think I slept like 2 hours that night because it hurt so bad. So lets see where I am at this point 2 weeks out of nationals...

Torn MCL no moving events, sword wound in back, no loading or static events. What the fuck am I supposed to do for the next 2 weeks!? So I didn't do anything...

That's not completely true, I did rehab for 6 hours a day and finally was able to do some training the weekend  before nats, but it was very light and I just hoped I'd make it through the first day!

My goal officially went from top 3 at nationals to just making it through the first day. Talk about re-prioritizing the entire past year!

So now on to the contest.

I was heavy going in to the final week so my plan was to cut weight the day of weigh ins (coincidentally, I will never cut weight again...it's in writing). I had like 3 pounds to lose so I decided that I would have breakfast and then not eat or drink much until after weigh ins. I had to be 265 or under. When I stepped on the scale I was 260...oops, I was so thirsty and hungry from the flight, I should have remembered from my last flight that weight tends to fall off when I fly, it must get sucked out with the pressure changes or something. So Sarah and I tackle the buffet at the Grand Sierra, I was way more thirsty than anything, but I managed to force down 2 or 4 plates of food and 3 giant drinks. Not bad, I was feeling more human, so we went to bed and I had no trouble sleeping (generally not a good sign).

The events for day one went like this:

Yoke/sandbag 800/250 for 60'
        I had been getting this in training prior to my self destruction with no drops and the best I've ever done. What do I do at contest? 1 drop and finish the whole thing in 30s. Not bad, but way less than I am capable of.

Monster Dumbell 185 C&P for reps
        The best pre-destruction reps I had was 5 I think. I managed 3 here. This didn't make me happy

Car Deadlift
        This was by far the second most disappointing event I have ever done. I knew that if I could get the first rep up, I would be fine and could bang out at least 5, but the first rep didn't even budge. I was so pissed I couldn't even see straight. I burst blood vessels in my eyes trying to get that up, but it was glued to the ground.

The first day was decent, but to end with a 0 on the DL really put me in a very angry place. I know/knew what went wrong as soon as I got back to the hotel room and sat down to think.

Things I did wrong at NAS Nationals '10 day 1:   By Chuck Kasson (in order of importance)

1) Warm up and stay warm throughout the day. I was cold when I went to press the DB and really cold when it was DL time it's no wonder I sucked at both.

1) Get amped! It's the goram national championships! I think subconsiously I just wanted to make it through the day...I wasn't psyched up at all...this is evident by my ridiculously good nights sleep the night before. I usually can never sleep the night before a contest, not so here.

1) Get a better deadlift

1) Get an even better deadlift

1) Learn how to deadlift a car and not forget during nationals

I put what I learned on day 1 to good use on day 2. I knew I made it this far, I needed to let every ounce hang out and not hold anything back. So this was how I approached day 2.

Leave nothing, take everything.

I warmed up and moved the entire day, and it showed. I was up and ready for each event with a sweat going and my mind ready.

Axle Clean and Press 300
        I hit 5 and should have got 6 this was better than training. I was happy, but should have had 1 more.

Keg Carry, Keg Carry, Sled Drag 230,250,700
        I knew this could be a good event for me. I'm always quick on my feet and knew this would be an event to gain points. I ended up winning this event by like 3 seconds with a time of around 35 seconds. That was more like what I am capable of. Very happy with this, I just wish all my events could have been like this. I ate it on the final step of the sled drag and ended up on my back in the fence. Coincidentally this is the first time Dione Wessels has ever shown any concern for my well-being. Nice

Frame Carry 700
        I knew I had to build on my momentum and continue my climb back up from day 1. I was sitting around 10th I think after day one and knew, mathematically, I still had a chance to get my original goal of top 3. This was one more bridge to cross, but it was a long one. I had only walked with the 700 pound frame probably twice and both times it took me more time to pick it than it did to walk the entire 60'. My goal was to pick it quick and then fly. I ended up with a time of 8.75 which smashed my previous best. I was very happy that I was able to battle back to be in contention and reach my goal. I knew it was up to the stones and that I had my destiny in my hands.

Stones
       I was pumped for this. The sun was going down and it was getting cold, but I was warm and ready. I waited to put the tacky on until last minute since I had all my sweats and stuff on. The jack tack is great for cold weather and it was perfect weather for it. I generously applied it and was ready. The first stone flew up, then the second was no problem. I could see the guy next to me was faster on the first two, but my goal was all 5, so I was pacing because I knew there wouldn't be many guys to get all 5. I loaded the third and headed to the fourth, which was around 400 pounds. It flew up to my lap, and I repositioned my arms, tucked my chin and pulled. I could feel that I was a bit short and the stone ended up catching the lip of the platform. So I repositioned my right hand to push it up the rest of the way, because it never felt heavy, it was just not quite in the right spot, and when I twisted to the right to push it up I felt and heard my left knee buckle and crunch.


Fuck

I was livid.

There was throwing of things.

Some swearing.

More yelling.

I was so close. I know without a doubt in my heart that the final stone was going up. My first three counted though. I heard I was 1 point away from third in the 265s...but that hasn't been cofirmed.

What a weekend. I feel bad for Sarah, she really is my rock and I wanted her to have a great time on friday and saturday nights, but after ending both with very disappointing performances I'm sure I wasn't much fun to be around, and then with as much pain I was in on saturday night it wasn't too feasable to run around and stay up late in the casino. (I'm sorry, I promise I'll make it up to you!)

A special thank you to Sarah (Fiance!), my Family for coming up big when I needed them, my training partners and the whole Steel Jungle Crew, Jesse, Corey, Mac, Troy, Melissa, Joe, thanks for everything. If I left anybody out, I'm sorry. Send me hate mail and maybe I'll edit you in.

Only 1 more year until NAS Nationals '11

Pain.

Friday
Lower

Squat
45x10
135x10
225x8
315x5
405x5

Deadlift
135x5
225x5
315x5
405x3
495x2
545x1
600x1

Suitcase DL
180x10x3

Fallouts
3 sets

Knee Rehab
TKEs (these hurt so I only did a few)
Squat holds with lateral perterbations
Single leg squat holds with forward snap downs on foam

One day at a time...

Thursday
Press

Strict Press
worked up to 240?

Blast Strap
Scarecrows
pushups w/ band
fallouts

Chain Tricep Ext
A bunch

Pullups
A bunch

So I tore my MCL. Grade II sprain. Not sure why, or what the fuck I was doing, but that doesn't change the fact that I have a major setback to work through.

Major.

But what the fuck, that's life right!? Just have to embrace the suck, re-focus, take a little step back and then run through some fucking walls.

Sunday
Events

Yoke
450x2
650x2
700x4


Car DL
400x5
600x5
700x3
850x1
800x4

Stones
310x4
360x2
400x0 (not for lack of trying)
360x4

Accessory
Reverse Hyper
Car DL; 400x10x2

Not a bad day I guess, I was hoping for more of an improvement on the deadlift. The yoke felt good and that 400 stone made us all look like bitches. So I guess overall, at least I got to train. Next weekend will be off, no events, so this week will be heavy in the events since I'll have a good break friday-monday. My back took a pretty good beating on the car deadlift so I may have to back off on it a bit, I'll play it by ear.

Friday
Lower

Squats
135x10
225x15

Snatch Grip Deads
315x15x3

Band HS Curls
MMx15x3

Tire Swing Tabata

Seated Mcgill presses/Russian Twists

Feeling pretty beat up from this last week, so I decided to take it easy tonight. The high rep stuff should be easy enough to recover from for sunday's battle and the tire swinging made for some decent conditioning. Ready to do battle with the 400!

Tuesday
Lower

Axle
C&P each
worked up to a bunch of sets of 300 and finished with 300x5

Frame
worked up to
700x60' (PR)

Stones
360xa few

I was still really beat up from sunday's crazy day. I think everybody was still pretty sore and tired from sunday, but we pushed through.

Sunday
Events

Yoke
60'
450x2
650x2
750x1
800x1 + Sandbag carry 30s (PR)

Car Deadlift
worked up to 800x8 (PR)

18" DL
585x1

Sled/Keg
60'
250 keg down, drop, back, 700 sled
700 sled

Stones
310x2
310,330,360,360,360

Great day. Everybody was killing it today, I'm pretty sure there were PRs across the board. I tried Jesse's Good Mojo Suit today on the car deadlift and it helped a ton. If he lets me use it for nationals I just hope I can get it on! I can't wait to get a crack at a bigger stone. The yoke felt good today and I hit a goal of 30s today even after dicking around with the sandbag.

Smoke Show

Good job today Steel Jungle.

Friday
Lower

Front Squat
135x5
225x5
315x3
355x3
375x3
405x1

RKC Kettlebell Test
60 #
100 snatches in 3 minutes 48 seconds

Suitcase Hold/Carry

Blast Straps

Thursday
Press

DB
77
127
147x6 JV set
172x5x2
192x1
202x0
172x4

Reverse Band Bench
315x5
345x5
375x3
405x2
415x1
315x12

Pullups, Blast Straps, Pushdowns, Fallouts
x a bunch

Plate Pinches
25, 35

Not bad, I was hoping for more reps on the DB, but you take what you can get. Last week was pretty brutal on the DB, so I tried to just do lots of sets to get the groove figured out. Next week I may deload the DB a bit, but probably not.

Tuesday
Lower

Axle
C&P Each
110x5
200x3
250x3
300x1
300x1
300x5 (PR)
300x1

Frame
Worked up to 680x60' (PR)

Keg/Keg/Sled
250/250/700
Did this once in about 46 seconds

Snatch Grip Deads
405x5x3

Seated Rows
180x15

Great day, the 300 for 5 is a PR, but it was so slow it never would have counted in a contest. Still, it's an improvement. I was amazed at how good the frame felt today at least on the down slope, the up slope was a different story altogether. I will have to try the pick on level ground to see the difference.

Friday
Lower

Front Squat
135x10
225x7
315x5
335x5
355x3

Deadlift
Snatch Grip
405x5x5

Blast Strap
Upper back work

Core
Pallof Presses

Trained at Troy's which was awesome as always.

Thursday
Lower

Circus Dumbell
77x5 JV and Varsity
127x5 JV and Varsity
127x5x4 JV
147x3 Varsity
167x3
182x4 (PR)
192x1 (PR)

Close Grip Bench
225x a bunch
275x not quite as many

Pullups
Did some

Sled Drag
400x60' x2
700x60' x2

Tricep pushdown
This sucked

This week has been a great week of training, everybody is really hitting it hard and I can't believe we are already almost 6 weeks out of nats.

We'll be ready.

Tuesday
Lower

Axle
Shit

Car DL
600x2x2
700x2x2
800x1 (PR?)
700x8 (PR?)

Yoke
60'
450x1
650x1
740x1
800x1 + Sandbag ~38 seconds (PR)
740x1

Stones
275x2
310x2
360x2
360x3 (PR)


Great day, everybody in the gym was getting after it, except for Corey at the start, but he kicked it up a notch after Jesse's MEGA DL PR! I was very pleased with my yoke. That's the best it has ever felt and I don't have that "muscle tearing off the bone" feeling in my adductors today which was the best part of it all. I changed up my walking technique last week and I think that has made the difference. I still have lots of work to do, but I am feeling good about where I am. Now all I need is for Jesse to get that 420 stone made so I can get to work on it.

Congrats to Mac and Jesse on good performances this weekend at the McPherson Games, way to represent the Steel Jungle.

Sunday
Kettlebell

KB
Trained with Sarah, which was awesome! We hit some kettlebell, I taught her most of the techniques and we had a good 10 minute gasser. I used the 24kg and she the 9kg.

Friday
Lower

Squat
135x10
225x10
315x10
405x10

Sled Drag/Keg Carry
Worked up to around 680 with probably a 200 pound keg. It was horrible. I couldn't make the entire 75' with the sled, but after I gave it a few tries I found a way that was a little better. Just had to make it through that learnin' curvin'

We did some other stuff but I was in no shape to remember it, or care to try.

Great to train with Troy as always, he has big plans for his gym and I'm liking what I'm hearing.

Thursday
Press

Dumbell
77x5
127x5
147x5
172x3 (pr)
172x5 (PR)
187x1 (PR)

Reverse Band Bench
225x10
315x3
335x3
355x3
365x3
385x2
405x1

Pullups
BWx5x5
BWx10

Blast Straps
Various

KB
Tabata Snatch
70

Awesome day today! I'm really happy with my dumbell, last time I tried on 170 I only hit two and was very dissapointed, so to hit 5 today was very good. I am having a very difficult time finding the right groove to press from so once I get that figured out, I think I should be good for at least 5 with contest weight.

Good luck to Jesse and Mac as they travel to do highland battle on Sunday!!!

First day I've felt good during training in a while, it's nice...

Sunday
Events

Axle
worked up to 280x5x3 C&P each rep

Yoke
450x2
650x2
700x1 w/ sandbag ~32s No Drops

Stones
250
310
330
360

Sled Drag
400x a few that got real slick real fast

Blast Straps
Core

Good day

Thursday
Press

Dumbell
77x10
107x8
127x6
163x8 (PR)

Bench
135x10
185x5
225x5
225+1chain x3
2chain x3
3chain x3
4chain x1

Blast Strap
Complexity of complexes

Hammer Curls
50x15x4

Lat Pull
Double purples

Core Presses
Green band x a bunch

Blah. I had no energy going in to this work out. I hit 162 for 8 which is a PR, but I cheated on 2 of them. I would like to hit 6-8 reps with 185 so I'm a ways away, but it's moving. That's definitely more than I could do a few weeks ago. My hands are still killing me so I didn't do axle or pullups, which sucked. And then my elbow really started hurting for some strange reason. The shoulder felt better until I started bench, but it feels fine as I type this. I hate days like this, no energy, I feel like I didn't get anything done, and I just want to sleep for a bunch of hours.

The sound of my piss hitting the urinal...it sounds feminine.

Tuesday
Lower

Frame
Just worked the pick today
280x5
480x5
530x3
580x3
600x3
620x1
650x1
620x1
620x1;600x2;580x3

Yoke
All distances 60'
450x2 runs
540x2
650x2
750x1
750x1 w/ Sandbag

Stones
270x3
315x2
360x1x3

Smokeshow

My hands are completely shot right now.

Fuck the frame

Monday
Prehab/recover/misc

Pushups
Pullups
Core Work
Kettlebell
Stability work on Bosu

Good day to get the blood moving and just get a quick one in. I really hammered core and some lower body p/rehab for my knees.

I finally have internet access at the new place, so it's time to start remembering to remember my workouts.

Here are the highlights from this week

Monday
Home, didn't do much but recovery work

Tuesday
Buffalo Bar Squat
Worked up to 560 for a PR single w/o a belt.
Then did frame cary and worked up to 650 for a painfully slow PR

Wednesday
Recovery

Thursday
Threw, broke a tape measure, tried to break into a car.
Worked up to 300x4 on axle C&P Each Rep
Then worked up to 172 for a double on the Sirkus Dumpell
Did a bunch of pullups and floor press w/ chains after this

Friday
Trained at Troy's
Axle Deadlift worked up to around 350 for a bunch of 5s
Rack pull worked up to 560 for 5 then 615 for a single
Squat 225x10, 315x10, 405x10, 455x5 all done beltless at or below parallel
Soapbell stupidity

Tuesday
Lower

Been a while since I last updated. I was at home training underground. I almost completely shut out the outside world and just focused on being at home and working and training outside. It was glorious.

Back to reality.

Found out the events for nationals and I have some big time work to put in to be ready. It's going to require 10 absolutely solid weeks of madness to get ready for this. I know I can do it, it's just a matter of consistancey and stupidity.

Squat
Buffalo Bar
135x5
225x5
315x5
405x5
500x1 below parallel

Deadlift
135x5
225x5
315x5
405x8
495x3
545x3
495x9 (PR)

Yoke
450x2 trips
540x2 trips

DB Rows
165xa bunch

Russian Twists
a lot

Wednesday

Throws
WFD roughly 12 tosses

Cleans
135x5
185x3
240x3x5

Russian Twists
Pinched two 25s together and twisted with speed
2 sets

I set up a throwing area that is pretty sweet I must say. Now I just need to start throwing better. I can't quite seem to get the double spin down like I want. I know I just need some time to get it into my CNS but I'm impatient. I took some video yesterday of a few of the throws and I think I know what I need to work on...I am adding in the speed twists for the spin on the throws to give me more rotational strength at a high angular velocity.

Tuesday
Lower

Deadlift
Average Short Bands
135x5
225x5
315x5
405x1
405x3
425x3
445x1x3
455x1

Squat
Front:Zurcher
Clean 1 then
225x10 Front squat followed by 225x10 Zurcher
Twice

Core

I threw the WFD today...not really well, but I did get some more practice. I set up a crude throwing area in the pasture...I'll have to refine it a bit, but it should work ok for what I need. The new short bands are brutal. They feel just like Jesse's if not just a bit more stiff. But they are brand new.

It felt good to get some front squat in. My knee felt pretty good all things considered and that was a good sign. Cold tub for 15 minutes after felt great.

Monday
Press

OHP
Clean 1 & Press
135x10x2
225x10
225x15
245x13

Pullups
30 total reps

Bench
3 board
275x5x2
295x5
315x3
335x1

Face Pulls
Bands

Core
Side Planks

First training session back home. I miss the Steel Jungle, but this is what I have to work with for now. I'm planning on setting my training up like this: Monday will be lower weight high rep OHP and Thursday will be higher weight high rep stuff. I really feel that I need more endurance on my press for reps so I hope this volume scheme will pay off. If I keep the weight lower on mondays I'm hoping I won't come into NAHA Nats overtrained. We'll see as we go.

Friday
Lower

Snatch
135xsome
185xsome
205x1

Clean
225x5
275x3x3
295x1

Squat
225x5
315x5
405x5
495x5

Core
Weighted Situps
Neck

Good day. We had Troy's wedding rehersal and dinner right before this and had an all you can eat buffet at Valentino's. They looked a little uneasy as Troy's wedding party rolled in and they saw that it contained some rather large dudes. Squatting was a little ridiculous after that dinner, but no real problems. I'm excited for Troy's wedding tomorrow, it should be a good time.

Thursday
Press

Axle
Clean 1 and press
100x10
150x10
200x8
230x8
270x8

Log Floor Press
I don't remember the weights on this one, I think we worked up to 290 for triples?
Probably 5 sets of 3-5 reps

Pullups
Various Variations

Core
Oblique blast straps
Band Situps
Neck

Tabata
Seated log clean and press from lap
70 pound log?

Not a bad day, I felt like I was good for maybe a few extra reps on the axle, but the past couple days have been weird and stressfull on my body. I won't have access to an axle when I am home, but I may go and see if I can make one. Otherwise I'll just stick with a bar overhead, it has worked well in the past, and since I normally don't have problems with a 260 clean on the axle, I think it may work just fine to just use the bar.

I hope I didn't catch malaria in Troy's garage.

Tuesday
Lower

All sets done 4 feet above hell

Clean
135x5
225x5
315x2 (kind of)
275x3x2

Deadlift
405x5
405x7
455x7
495x7

Safety Squat
315x6-10x4

Battle Rope Tabata

Hanging Leg Raises
Not enough

This doesn't look like much on paper, but it sucked hard. Nobody felt like doing anything and everything felt heavy. Add the fact that it was probably a bazillion degrees with 500% humidity and I was sucking wind. Jesse pulled out the big guns and we had 2 fans going in the garage and it was still almost unbearable.

It builds character...

(I hate character)

Monday
Press

OHP
Strict nonsense
135x10x2
225x3x5

Blast straps
lots of stuff

Pullups
From a rack x 5x5
From rings x 5x2

Neck
80x20x3

Core
Fallouts
Oblique stuff
Windmills 60x10x3

Good day, light to get everything loosened up. I didn't want to go too heavy on the presses since we are throwing tomorrow.

Friday
Lower

Band Squat
135x10
Added Average Band
135x5
225x5
315x5
405x5
455x3x3

Rack Pulls
From 3/4 up the shin
225x3
315x3
335x3
355x3
375x3
405x3
425x3
445x3
465x3
495x3
All done with no straps and no belt

Rolling Planks
20x10x3

Tabata Rows
Concept 2 rowing machine


Those rows were the stupid. I felt horrible after I did them. Like truly horrible.

Band squats felt good today. My main goal was to hit good depth on each one and I thin I accomplished that. It's easier to hit depth on band squats because you aren't in the hole with as much tension as you are at the top.

Thursday
Press

Axle 
Clean 1 Press for reps
worked up to 270 for 10

Reverse Band Bench
225x5
315x5
335x5
355x5
375x3

Misc
Blast strap work, pullups, situps, bicep work, blah blah blah...


It was hotter than hell in the Steel Jungle today. I weighed in at 263 (down 8 pounds from the contest!) and concluded that I was probably way dehydrated, so I started drinking. I downed close to a gallon and a half during training and ended up being 268 at the end along with probably another 2 pounds of sweat that I squeezed out of my shirt and shorts...gross

I can feel that I'm almost completely recovered from the Gus. I'm excited to get back into it full speed. The axle felt heavy today, but with more training that will get better, couple that with what I now see as almost extreme dehydration and I think with that under conrol, I should be good for at least 15 reps with 260 at NAHA Nats....How awesome would it be if I could muster out 20 reps! Maybe...

Getting back at it

Deadlift
135x10
225x10
315x8
405x5
500x5
545x1

1 Leg RDL
135x10x4

Misc.
Rows, Dimmel, Front Squat, Press

Neck
75x20x4

Core
weighted situps
BWx10;45x10;90x10;45x10;BWx10

I still feel like ass. I just finally am not sore from the contest, but I am definitely still not recovered. Everything felt way too heavy and I was way to gassed. It did feel good to get some work done though. I'm going to go for a bit at bringing up some weak points and work on some more unilateral work for the throws at NAHA. The 1 leg RDLs today really hammered my adductor and especially the part that really kills me when I train heavy moving events. These may become a staple warm-up exercise to bring these areas up. Also I really want to hammer more core work into these weeks leading up to NAHA. I think I've been slacking on this aspect lately. All in all though, not a bad day. Pressing at the jungle tomorrow.

The Gus Memorial VII

Another contest in the books, I had a good time at this one, had some friends come and see their first strongman contest and I got to compete with the Steel Jungle boys. Here goes...

We woke up at 4:15 AM and got ready, I was already packed and ready to go so I just showered and make a huge bowl of oatmeal and we jumped in the car and headed down to Troy's place as he was driving to the venue.
The drive took a lot less time than we had anticipated, thanks to significantly less traffic in the morning, and Troy's sensational driving speed/ability. We helped set up some chairs at the venue, then went and found a gas station so some people could change out of their PJs (You know who you are). Then we drove around the booming metropolis that is Belton, MO for a while until it was time for weigh-ins and warmups. I weighed in at 271 and then started to hit the weights to get ready. It was really nice having an actual gym to warm up in.
During rules we got slammed with like 2 feet of rain so everybody was freaking out about events and stuff. I chose to adopt the "come what may" attitude and tried to keep focused on doing as well as I could given whatever circumstances presented themselves.
First event was the Circus dumbell. This was my most frustrating event. I had hit 10 in practice leading up to the show, and was only able to get 9. I knew that I wasn't pressing very efficiently and it was the first event (The first event is always shaky for me...something about nerves I guess). 9 was good enough to tie for 2nd overall, which wasn't bad...but I really wanted 10 or 11.
Next was the farmers. It was supposed to be a farmer's/sled drag, but due to rain they moved it inside and just did farmers. They were O2 tanks and were very awkward to move with. I was worried since so many people were having a very difficult time with them, so when I pulled them for my attempt I really focused on keeping them out wide and had no problems. I just had to start off a bit slower than I usually would have with a normal farmers, until I found a good balance, then I took off. I almost bit it at the end, but that's what happens when you are max out sprinting with weird farmers on a slick floor. 10 seconds and a tie for first.
Conan's wheel was a big ? for me since I had never done one. We trained on the yoke and I was confident on that so I just gave it everything I had. I was in a similar situation last year at the Gus in that of the 3 or 4 top guys in the weight class, I was always first to go, so I had to lay it all out and set the bar high. This was no different and I pretty much maxed my entire being on this event. I ended up with a little over 7 revolutions and DJ said it was one of the sickest things he'd ever seen...high praise right there. I would like to give a big thanks to the loaders and timers who caught me when I nearly dropped after this event was over. I won this one...I'm proud to say, pretty handily
Bus pull was 4th and there isn't much to say except that I'm really glad I brought my climbing shoes. I had no problems with traction at all. I did feel like my start was a bit slow, but come on...it's a BUS! Also won this one.
Keg load. This is my second most disappointing event of the day. I felt that my loading technique had really improved and I was hindered on this event by not having access to a really heavy keg. I know now that my technique for the last 380 keg was all wrong and I could have got it up with no problems. Mac and I loaded it a few times after the contest was over and I'm glad I did. Still...350 is a PR no matter how you slice it, so I can't be too pissadointed.
All together I came up .5 points short of first. Justin Wheeler came up big all day and edged me out on the last event. The first strongman show I ever did I beat him by .5 points, so a little retribution on his part is OK by me I guess.

Congrats to Mac for his 3rd place finish on his first outing as a MW!

I'd like to say thanks to my lady for being there and supporting me. Thanks to Troy for driving and keeping me sane, and thanks to Kelsey, Dan, Joe, and Melissa for showing up and cheering us on. Also, a very special thanks to Jobe's Steel Jungle and all the guys there, I really enjoy training with you guys and we'll keep pushing for a podium sweep one of these days!

On to NAHA Nats!

Thursday
Press

Circus Dumbell
77x5
97x5
117x5
127x3
143x10 (PR)

Axle Press
Clean 1 and press
260x10

Bench
225x5
275x3
315x1

Dips
BWx10
45x5x2

Blast Straps
Chain Pushups
6 Chains x 3 down to 0 chains x 3 = Faceplant
Scarecrows

Rope Pullups
BWx A bunch

Felt really good today, I hit my goal on the dumbell for training on the last heavy day before the Gus, I am hopefull for at least 11 at contest time. The rest of the time was spent making my triceps tired, that's basically what it amounted to. I'm definitely thankful for my progress as of late, glad I'm not really breaking down physically. I have lots of things that are very sore and painful right now. Each morning for the past 3 months when I wake up, my left wrist will barely move and my left knee can't take much right without a thourough warm-up. My left hip flexor recently went hay-wire so it's been incredibly sore lately. I can't wait for this de-load week to get everything hopefully feeling better.

Could be worse...could be a funked up glute

Tuesday
Pull

Deadlift
135x5
225x5
315x5
405x5
505x8 (PR)

Farmers
Downpour
Tanks w/ thick handles
This sucked, then about 15 minutes later it stopped raining

Keg Load
Ran through the series and loaded that 290 from the floor 4 times

Squat
Buffalo bar
315x10x3

KB
Tabata stupidity
Snatch
70 pounds of love
Windmills
70x8x3

After the "From Russia With Loves" I felt a bit faint, so I collapsed on the floor and ended up with a nice tabata death chalk line (in sweat). Deadlift sucked today, not sure why. I did pull a rep PR touch and go...which is kind of a sissy way I think, but it gets the job done. Looking forward to the GUS...getting closer!

Thursday
AM:
Prowler
4 trips 30yds, 90#
5 trips 60yds, 180# first 30 high, then turnaround and low pushes w/ no rest
Puke? Almost....

PM
Press

Circus
77xa few
some more weight x a few
worked up to 140x9 (PR) all with right arm
then back down to 107? for 10 with left arm

Axle Press
Clean 1 & Press
worked up to 260 for 10 with some left

Bench
135x5
225x5
225+1chainx3
worked up to a single with some unknown number of chains because I didn't care to keep track.

Pullups
Rope
A bunch

Blast Strap
Pushups w/ chains
6 chains, 3 reps then down a chain each time
Definately face planted on the last chain...straight forehead to the floor. I left a big sweaty forehead mark. Nice...
Some upper back work to get some blood moving

Band Situps
Yep

Great day, Troy and Joe came up to train at the Steel Jungle, both had a great time with the Circus stupidity. Joe made everybody sad when he benched, and Jesse hit a PR on the Circus stupidity. We went out to get our intestines lubed up, and our arteries plugged at Quaker Steak and Lube. After a 1/2 pound barbeque bacon burger and some burbon baked beans I'd say I'm on my way to both right now...as well as bed.

Almost Friday

(Wedding to go to this weekend...8 hours away. I'll take the KB, but don't know if I'll get a chance to use it.)

Tuesday
AM: Prowler
90# trips of 60 yds high and low
one trip of 60 totally on the low handles with pushups every ten steps...

PM
Lower

Deadlift
Short Green Bands
225x5
275x5
315x5
350x3
405x3
450x3

Farmers/Sled
280/500
2 trips 60' w/ farmers, back 60' w/ sled.

Keg Loading
200;220;250;270;290x6

DB Rows
100x10
150x10
185x25

Great day, I am going to start scaling back the deadlift until after the Gus, today felt good on the farmers, sled drag was a bit slow, but it will come. The kegs felt great, I am a little worried about the bigger ones, I have never picked up a 380 keg before...a first for everything I guess! It was so humid and hot last night my shorts were literally dripping...think abou that. They were past the absorptive phase and into the, can't hold any more sweat at all phase. Everybody worked hard though, Jesse had a PR in the Deadlift, Elliot had a PR in the DL, Corey didn't puke...not a bad day at all

Monday
Press

OHP
Just straight bar presses,
I hit 225 for 4 strict which is a major PR...I'm sure it's all the tricep work we've been doing
then 225x15 and 225x10

Blast Straps
Pushups
Average band x10x3
Scarecrows
Ab work

Neck
70x20x3

A good day, I've not really been training on mondays lately, and I'm not sure why. I think that when I switched up my days to train with Jesse, this one fell through the cracks. It felt good to get moving and get some blood into everything. I didn't do too much, I want to have a good session on thursday with the circus dumbell, I really want to get 10 reps on that bastard before the contest.

Saturday
A bit of everything

Deadlift
135x10
225x5
315x5
405x10 (no straps)
425x6 (no straps, then 2 more with straps)

Board Press
3 board
Some weights I don't really remember now

Pullups
BWx8x4

KB Snatch
Tabata Madness
roughly 11 reps a cycle for 8 cycles (four per arm) is 88 total reps with a 28kg KB

Core

Not a bad day training at Troy's. Had a big shake afterwards and then went to eat. The previous evening, my girlfriend's cousin had a rehersal dinner for a wedding that was saturday. It was the best dinner I have had in a long time. It was at a very fancy lodge and was a buffet. After a salad that included mostly hard boiled eggs, bacon, ranch (not man ranch), sunflower seeds, cheese, and a few token pieces of lettuce, there was smashed taters, shrimp covered with butter and melted cheese, fish of some sort, steak, and a dessert bar with recees pie and cheese cakes. Awesome. The wedding had food that was also good, there were snacks before the wedding party got there (I highly approve of this strategy since I can't count the number of times I've been about to pass out waiting for the bride and groom to get to the venue so I could do the only thing I really came for...eat...just kidding, but seriously) They had baked potatoes and your choice of a giant ham steak, or a small piece of chicken, followed by wedding cake. One of my girlfriend's friends from her childhood came to the wedding with two kids and looked very frazzled. Her husband was unable to come so she was stuck with them...on her many smoke breaks I took to opportunity to help the development of her children and by the end of the evening one was now saying "poop" almost every other word, and the other was convinced that he was the fastest person at the wedding and would head-butt my hand whenever I held it up for a high five...Not a bad day

Tuesday
Suck

AM
Prowler
30yds
180# x 5 x 2
The second set of five was with very little rest between. We had a new prowler participant this morning who did very well.

PM
Lower

Deadlift
135x5 (felt heavy)
225x5x2 (felt heavy)
315x5 (felt really heavy)
405x5 (again...heavy)
455x2 (why so heavy?)
495x2 (felt about right)
545x2x4 (all felt like poo, but got them done!)
545x5 (PR!)

Zurcher Stupidity
315x1 minute (around 15 reps)

Core
Band situps
Neck
Sled Drag

This day, I felt like ass. Pushing the prowler this morning I'm sure didn't help any, especially at the pace we used for the last set of 5. I've been sick, so I'm probably still dehydrated and defoodrated. I sat down in the gym today and didn't want to do a damn thing. So I started to warm up on deads and every single weight felt like it was glued to the floor. We got some music going and I rolled out on the Lax ball, then the verbal abuse started and I started to feel like maybe I would be able to pull at least a decent amount (not what I had planned, but at that point I was ready and my body was begging me to settle) We pulled the first few warm-up sets and then got to Jesse's work set, he hit a PR and I started to get a little excited inside, then Corey hit a PR on his work set and I said "Fuck it, I set a goal today and I'm going to hit it!" I pulled the first four sets of 545 probably the slowest I have ever pulled a dead, it was ugly...but they went. Then on the fifth set I decided to see if I could just touch and go instead of letting the weight settle and the first two felt great...so I did three more! What a way to finish an exercise on a day I didn't even want to get off the bench. These are great days in training...overcoming obstacles is what it's all about some days and this day was a prime example of that.

I don't know what else to put here...

Saturday
Lower

Moving
Troy and I moved a couch, a bed, a desk, a dresser, and lots of other odds and ends to help move my girlfriend out of her old apartment and into her new. A good warm-up for...

Deadlift
Band pulls
Two average bands under the foot and crossed over the bar to the other foot.
Worked up to 415x3x3

Squat
Tabata stupidity
225xTabata
Not sure how many reps we even got, but it was way too heavy for this amount of time. I just can't bring myself to do squats with less than 225 though...so I guess it is worth it?

We finished with some core and neck work and then stumbled home...

I have been sick all weekend, I started feeling like hell on friday night, then I felt a little better saturday morning but felt like ass during the training session and then later that night got about 3.2 hour of sleep. Sunday was a complete bust. My face, head, sinuses, lungs, and pretty much everything else were so congested that I could barely function. I feel better today (monday) but not much. I have had zero apetite so I'm sure my weight is down and I just feel blah. I'll try to re-load with lots of water and calories to be ready for tomorrow, but I'm not expecting much.

Another bridge to cross...

Thursday
Press

Throws
We threw today for the NAHA Nationals coming up. It was really good to get some more experience with the implements, and I think my technique is starting to come together...I know I have a lot more in me, but I just need practice. I upped my lifetime total of WFD throws today to about 10. Definately need more practice though

Circus Dumbell
Worked up to 140 for max reps C&P each rep
8 right arm
4 left arm (retarded)

Reverse Band Bench
225x5
275x5
315x5
335x3
355x3
375x3x3

Blast Strap
pushups w/ chains
6 chains
3 reps per chain decending

Pullups
some

Rolling Thunder
200 (PR)

Not a bad day all around. It felt like I did more than this, but on paper it doesn't look like much. The Circus DB was a good challange and I feel like 12 is within reach. I need to just work it more and right now, about a month out feels just where it needs to be. I am brutally sore from squats on Tuesday and my knee was killing me at the beginning. I tried some warm-up TKEs with an average band choked around the rack, then on a box, then two...this seemed to really help and I think I'll continue doing these before each workout and every morning. Squats tomorrow?

One day at a time...

Tuesday
Lower

Lots of stuff to write

First off, here's what went down a week ago today.
Deadlift
135x5
225x5 then 225x5 cleans
315 clean then 315x5 DL
405x5
455x3
495x3
545x1
585x1 (PR)
605x1 (PR!!)

Then I dropped down to 500 and did 2 sets of 5

Thursday
Events
Log Press
Worked up to 295 but missed on 315
Farmers walk
220x2 trips of 100' w/ turn at 50'
300x100 w/ turn (PR)

So that brings my log up to speed. Obviously I'm very pleased with how everything went on my deload week.

Here's what I did today

Deadlift
worked up to 315 x a few

Squat
Buffalo Bar
315x3
405x3
500x3
545x3 (Buffalo Bar PR)
500x5x2

Yoke Carry
250x120'
450x60'x2
650x60'x1 (PR)

Keg Loading
290x10 in 2:30s

Fallouts
Front and Side

Neck
70x20x2

Great couple weeks of training, I'm feeling good about where I am, but I know my press is lagging behind as usual so Thursday will be an important day. Congrats to Corey for his 3rd place finish at Kansas, the gym is getting stronger...

Thursday
Press

Log Press
90x8
180x5
230x5
250x5
270x4
270x1
290x1.5

Circus Dumbell
77x5
97x5
125x5
125x8

Floor Press with Chains
135x5
225x5
225+1x3
225+2x3
225+3x3
225+4x2
225+3x3
All these were done from a dead stop on the floor-up

Log (revisited)
180x10x3

Pullups
A lot
I think I actually got 10 in a row on one set...not too shabby for me right now

Core
Weighted leg raises
30x10x3
40x10
Reverse Hyper
180x20

Not bad, I had to write this down the day after I did this, so that my hatred for the log would be lower. It always happens, when I'm doing log work, I absolutely hate it, then the next day I don't hate it as much, then the next, even less...until I get to the day before and I'm almost looking forward to pressing it. It's a vicious cycle of love/hate.

Right now: Hate Mode!

Wednesday
Prowler

30 yds
180 x 5 trips x 3
High, Low, High, Low, High x 2
High;Low, High;Low, Low backwards drag x 1 (sucked)

The last set was done, high/low down and back so actually 60 yds a shot, except for the last backwards low handle drag...which was one of the worst things I think I've done in a while. You are in a position where your step length is lik 7 inches and my quads were already shot from the 60 yd pushes...plus you are all bent over, it's not fun.

Tuesday
Lower


Deadlift
worked up to a beltless, double overhand PR? of 500
Then went
545x0 MISS!
515x1
545x1
500x6

Rack Pull
Just above the kneecap
425x3
515x3
605x3x4

Keg Loading
290x10

Arm over Arm
100x60'
300x60'
400x60'
500x60'

Reverse Hyper
180x10x3

Not very happy with the deadlift, it was very disappointing today actually. Jesse thought it might have something to do with my 20 rep squats on friday...very good point. Still, I was looking for some good numbers today and didn't get it. Oh well...my plan is to take it easy on the lower body stuff this week and really work for a big pull on tuesday of next week.

Day by day

Monday
Press

OHP
135x10x2
Added Monster Mini
135x3
225x3x6

Blast Straps
Pushups
Scarecrows
Bicep Curls
Fallouts
Oblique holds

Pullups
BWx6x5

Neck
75x25x3

Press felt like crap for the first few sets, then it got better.

I don't know what else to say...

 The 300th Post!!!

Friday
Skwats

20 Rep Squats
135x10
225x10
315x10
405x20 (PR!)

Stone Lifting
Some

Prowler
90x30ydsx2
180x30ydsx3
230x30ydsx3
230x60ydsx3

Squats felt good, Troy said I was a bit high on some of them, but I'll take it...next time I'll clean them up. This has been a goal of mine for quite a while so I feel really good about even getting 20 reps, I will feel better about it when they are all good reps though...so I'll call it a 1/2 PR! Troy got the prowler flu again and we talked to a lady who was pretty much shitfaced. She was absolutely convinced that she could make a full trip with the prowler, all 100 pounds of her in barefeet and holding a cigarette.

Thursday
Press

Log Press
90x10
180x10
230x8
230x10
250x5
270x4
290xMISS

Reverse Band Bench
Average bands
245x5
265x5
285x5
305x5
315x5
335x5
355x3
375x3

Bench
245x8 FTW

Blast Straps
Chain Pushups
6,5,4,3,2,1 x 2 @ each
5,4,3,2,1 x 2
4,3,2,1,x2 0x3

Rope Pullups
5x5

Russian Twists
A bunch

Grip Mayhem
Plate pinches, block pinches, more plate pinches, around the body plate pinches

I think that was about it...I may have left something out, but I don't really care right now. The log felt really crappy at first, then started to feel good at the end. I'm sure it's because I haven't trained it in a while and I had to re-grease everything. I'd still really like to make a run at 350 this year. I think I have it, I just really need to work on my stability and lockout. We shall see...

Tuesday
AM: Prowler

Lower

Deadlift
135x10
225x10
Added Short Green bands
315x5
405x3x2
420x3x3

Yoke Carry
250x2 trips
450x2
540x2

Keg Loading
250x5;290x5

DB Rows
150x10
185x10

Kettlebell
Swings
44kg x a bunch
Core hold swings
44kg x a bunch

Sledge Hammer
16# x 15/arm x 3

Sled Drag
330x3

Fallouts
Front and side

Deads felt good today, I might have gone up too fast in weight though because my first sets felt really crappy but as I went on they felt better. I can tell I'm still not fully recovered from Saturday because the lockout at the top was a big grind. The yoke carry was a test today, I've not gone that heavy yet and it was interesting to see how it felt (not good, in case you were wondering). Elliot joined in tonight for the fun and I can't wait to hear how he feels tomorrow and the next day. He worked hard though, so I applaud him for that.

Monday
Press

OHP
135x10
155x10
225x5
225x10
275x5x4

Single Arm OHP
Clean 1 & Press
100x10x3

Pullups
Lots x some

Core
Kettlebell stuff
Neck
70x20x2
Russian Twists
70x10x3

Press felt pretty crappy today, I'm pretty sure I'm still blasted from thursday. I'll have to work extra hard on recovery with this different training schedule. Tuesday and Thursday are max effort, and monday friday/saturday are dynamic. I'll continue training Tuesday and Thursday mornings as well and maybe add in Friday and Saturday. We'll see. Stones tomorrow?

Saturday
Squat

Cleans
Worked up to 315 for a single

Squat
135x10
225x10
Added Average band from bottom of rack
225x5
315x3
405x3
455x3x4
475x3

Stiff Leg Deads
225x10
315x10 from deficit x 3

Core
Weighted situps
BWx10;45x10;90x10;135x6;90x10;45x10;BWx10
Neck Machine
180x25x2

Squats felt strong, really had to struggle for the last three. I'm already sore.

Pizza and milk...anabolic?

Thursday
Press

Axle
150x10
180x10
250x7
250x10
280x3
280x7 (PR)
300x0

Practiced Continental Clean

Single Arm DB Press
Think DB
135xsome
left arm retarded
60xlots with left
100x10 with left

Blast strap stupidity
Chain Pushups
All done without rest
BWx3
+1 chain x 3
+2 chains x 3
+3 chains x 3
+4 chains x 3
+5 chains x FAIL
+5 x 1; +4 x 1; +3 x 1; +2 x 1; +1 x 1, BWx1

6 chains x 1; 5x1; 4x1; 3x1; 2x1; 1x1; BWx1

Rope Pullups
Some x some

Sledgehammer Tabata
16# Sledge

Grippers
2x5x2
2.5x8

Felt good today, I can tell I'm still worn out from the weekend, but I'm coming along. Axle felt good, I've never gone up that much on the axle, so I was pleased with that. Squats on saturday!

- Mmmmmm....this is for Jesse to look at on low carb days

It is with a heavy heart that I post this contest write up. My Grandma recently passed away, the wednesday before I competed. With school and the contest and the funeral plus all the driving, it's been a long, rough, week with many ups and downs. That being said, here's the contest:

The Ronnie Coleman Classic
We left Lincoln on Friday morning around 8 and after a long drive, that wasn't too bad actually, got to our hotel in Phorny, TX just outside of Mesquite. We found an italian restaurant close by so I could load up on carbs, but they turned out to be closed! So after a few wrong turns (and driving the wrong way down a one way) we found a sports bar that we thought would have some decent food. I ordered a pizza, which they didn't have. So I asked what was the biggest thing they had and the girl held out her hand and said quesadillas, so I ordered nachos...they were the most dissapointing nachos I've ever had. I wasn't very happy. We stopped at Dairy Queen on the way back for a blizzard. The next morning was contest time and we ate breakfast at the hotel and headed to the venue to "be there at 9:00 am if you have to renew your NAS Membership because we want to start on time" So after arriving at 8:45 and waiting almost an hour to get checked in and registered, I was finally in contest mode. The only problem was that I had over an hour and a half before rules meeting. So we took in some of the other things to see at the Classic. One of the coolest things was the Worlds Strongest Dog! Like a truck pull, but with dogs and a smaller cart loaded with steel rails. Even still, the dogs were pulling up to 4000 pounds! Once 10:30 rolled around, I started warmups and got my yoke height in and was feeling pretty good. Rules happened and it was finally time to go. 6 months is too long to go between contests and I was ready. I was third to go in the heavyweights on the yoke and I smashed it. I felt the best I ever have under the yoke and it showed, the keg carry part was easy. It was good for 1st and 10 points. Next was the single arm DB OHP Clean and Press each rep. We had 140 pounds to work with. The most I had done was 130 for like 5 an arm. I knew I was good for 5 but wanted 10. When it was my turn, the most anybody had done was 7 and I knew I could do that at least. So I pressed the entire time and ended up with 10. There was 5 seconds left when I set my 10th rep down, and I wonder if I could have done another in that time. I need to learn to keep going until the whistle blows because 11 reps won that event. I settled (happily) for 2nd and 9 points. Next was the farmers, always a good event for me and I was excited to see how fast I could go. I was second to last to go, and there were about 100 light weights before the heavyweights so it took a while (story of the day). Anyway, everything felt really good and I smashed my training PR. I think I was like 14.24 seconds. The last guy to go did it in 14.2 seconds, which really kind of pissed me off. I mean, that's just timing error really, but whatever...can't complain about the judging, it was consistant all day. So another 2nd and 9 more points. Still first overall and 3 PRs on the day. Next was the deadlift, since I was close to the last to go in farmers, I didn't get but 3 warmup pulls at around 350. Our weight was 620...so that was quite the jump from warmups to weight. I was second to last to go again and had a long time to wait since they only used one axle. I pulled 2 reps, which was a PR for me...but not a good showing on the whole. 6 reps won it and I tied for 5th I believe. Still...enough to be only 1 point down coming into the last event. So again, I was second to last to go. After all 100 lightweights finally were finished with their carry and load, it was time for the big boys. Everybody seemed to be having trouble with the 308 stone, so I was a little concerned, but I had loaded a 310 stone with no tacky the week before, so I was still feeling pretty confindent. I was amazed at how many guys had checked out before the last event. They were talking about going out and drinking and just sluffing off the final event. Not sure how that mindset is compatible with winning, but to each his own. If I'm going to bust my ass every week, I'm staying in it until I load my last stone. Since I was one point down going into the final event, I knew I had to get first to even have a chance to win. If the guy in first then got second we would tie and they would look to see who had the most firsts, we both had 2, then they would see seconds and so on...he beat me in the deadlift so he would have won. The only chance I had was to win the last event and hope he finished less than second. I went and then he went, but nobody knew the times of the other heavyweights. So we didn't know until they had awards who was where. I knew I was guaranteed second with my win in the final event, so I was happy, and even happier when his name was called for second. Turns out somebody snuck in and took second on the last event. The top three in the heavyweights competed hard all day and it was really fun going against those guys. We left right after the contest and drove to the campgrounds where we were planning on staying, only to find that it was pitch dark and nobody was around. We didn't feel comfortable setting up like that so we drove on to Norman, OK and stayed in a hotel. From there we drove to Amherst, and Sarah took my car to Lincoln and I rode to Kimball, NE to say goodbye to the toughest woman I have ever known.

Special thanks to Sarah for all she does during contests and training, thanks to my family for all their support, and thanks to Jobe's Steel Jungle for letting me try not to suck each week.

On to the next go...

Tuesday
Lower

Deadlift
Short green bands
135x5
225x5
315x5
405x3x5

Conan's Yoke
Worked on form
450x4 trips
540x3 trips

Arm over Arm Pulls
Sled, 50'
420x4
520x1

Tabata Kettlebell
swings

Probably a bit too early after the contest to be pulling like this, but I want that 600 bad...

Thursday
Press

OHP
135x5
225x5
275x5
315x3
345x3
365x1
395x1
405x1 (MEGA PR!!!)

Pullups
BW+100x10x3

Single Arm DB Rows
275x28.5

Barbell Curls
350x5x2

After this I could barely move, so I did this:
672 hindu pushups, 235 handstand pushups, 5 jumping jacks, 37 mountian climbers, 5 sets of 27 crunches on a pink swiss ball, and then pushed the prowler for 15 miles with 37.54 Kg on each horn


APRIL FOOLS
Actually I just did a ton of blast strap work.

Tuesday
AM
Prowler
180x10 sprints @ 30 yds
It was much easier today for some reason...maybe because it wasn't below freezing when I did them?

PM
Lower

Farmer's Walk
100' turn at 50'
210x1
280x2 21s was my fastest time

Yoke/keg Medley
450 yoke x 4
650x1
650x2 w/ 250keg 26s was my fastest time
650 yoke again

Atlas stone practice
310 and 275 stone practice...did a few reps to see if I remembered how. I kind of did.

Blast Strap Fallouts
Some x some

Sat around and bullshited probably too long, but the weights felt good, just have to get faster. My goals for the contest are

DB C&P : 13 reps
Yoke/Keg: 23 seconds
Farmers Walk: Under 20s
DL for Reps: 4
Carry and Load: Who knows!?

Last really heavy day is in the books...11 days out

Monday
Press

OHP
135x10
225x5x2
275x5x2
295x9 (PR)

Single Arm DB OHP
Clean and press each
120x10x2
120xsome more

Dips
BWx5
BW+45x5
BWx10x2

Pullups
Some x some

Neck
80x20x2

Core
Standing Forward Bends


Really pleased with my 295 for 9, I have had a goal of 315 for 10 for a long time, and this is a step in the right direction. It's taken me a while to get from 280x10 to 295...It will happen. I'm really starting to get jacked up about the contest...getting harder to sleep

Sunday
Prowler

Prowler
180x1/4 mile
Suck


I did this outside my girlfriend's apartment complex. I've found that some concrete surfaces really don't allow the prowler to side really well...it's like it just bounces around and grinds up the cement into clouds. It makes a horrible sound, but I feel like a road grater during...and after...like poo

Contest day is almost here!!!


On a side note, I got the opportunity to watch the Cirque De Soleil this weekend. It was one of the most amazing displays of strength, agility, and all around athletic ability that I've seen in a long time...Trapeze artists, equilibrists, acrobats, contortionists and non-stop music and showmanship kept everybody amazed for the entirety of the show. I was amazed the most at the choreography of the trampoline acrobats and the sheer strength of the handstand master! I would highly recommend it and I can't wait to see another performance...

Friday
Lower

Squat
135x5
225x5x2
315x5
405x3
495x3x2
515x3x2
545x4

Good Mornings
225x10x3

Core
Superset Neck/Ab pulldowns

I was smoked after squats, I kind of did max effort deads and events on tuesday and I'm still not 100% recovered after that, so to do this today was actually very very good for me. Now for some rest and recovery to hit it hard next week...counting down!!!

Thursday

AM
Prowler
5 warm ups at 30 yards
90

180x5x2
30s rest between at around 30 yards

PM
Press

OHP
Monster Mini
225x3x8

DB Floor Press
80x15
100x10x3
100x13

Pullups
Somexsome

Core
Hanging Leg Raises/hanging arcs
Band Shoulder work

What a day, I felt like roadkill all day yesterday and this morning, waking up for the prowler was the single most worse thing all day. Monday and tuesday training absolutely floored me. After the prowler, however, I felt pretty loose and I felt like I got some good work in. Press this evening went well, I felt fast on the band presses and the floor presses went better than expected. I am still having some pretty intense bicep soreness from monday with the single arm snatches and tuesday with the keg loading. It does feel better though, I did some prehab during the workout, just some dumbell hammer curls holding on to the end of the db to try to increase the firing of the brachioradialis.

Tuesday

AM
Prowler
2 sets of 5 sprints
25 yards
190#
<30s rest

PM
Lower

Deadlift
245x5
335x3
425x2
515x2
565x1
580x1 (PR)

Yoke
450x2 or 4 I can't remember
650x4
Yoke + Keg
650/250 60' x 2
26s and 28s

Keg Loading
Over yoke 50"
200/250/290
290x6 = nasty gash

1 arm DB Clean and Press
130xsome

Squat
Buffalo bar to a below parallel box
315x10x3


What a day, very nice PR on the deadlift, I feel like I could have done more, but I didn't feel real good about really maxing out tonight with all the other things I had planned. Yoke kicked my ass once again, I really need to get better at the yoke. I sliced my leg open pretty good on the keg loading and it blooded up quite a bit. Tomorrow is a much needed day o' rest

One day at a time...not many more to go now

Monday
Press

OHP
135x10
225x4
225x8
275x5x2
295x8

1 Arm DB OHP
120 x a bunch

Pullups
BWx6x4

Core
Ball Pull Down Abs
Some x some

Shoulders
Band Pull Aparts
Band Flexion

I'm starting to get the jitters...19 days out. I don't feel very prepared as far as the events go, I'm very much looking forward to tomorrow. Deadlift PR and Events Training!!!

Friday
Lower

Squat
135x10
Average Band
225x5
315x5
365x3
405x3x2
445x3
455x3x4
405x5

Dimmel DL
225x10
315x10x3
315x15

Pullups
BWx8x4

Core
Stability
Blast Strap Fallouts x 10 x 3
Blast Strap Oblique bends x 8 x 3

Neck
160x20x2

Great day on the squat. I've really never done a lot of band squats, but I can see how they would really bring your squat up. Everything has to be so tight and locked in, it's unbelievable how much of your body these really hammer.

Big thanks to Troy today, I don't get to train with hardcore people very often, and having somebody to push you and create a training atmosphere conducive to smashing fucking weight is always appreciated. He also smashed his finger off...badass

Thursday
Upper

OHP
Monster Mini
worked up to 225x3x8

Blast Straps
Lots

Neck
70x25x2

Tuesday Lower

AM: Prowler
140 x 30 yard sprints x 10 and one sprint with 140 + Kelli ~260?
then just a good walk push with Kelli

PM:
Deadlift
135x10
225x10
Added green short bands
245x5
335x2
425x2x4

Farmers Walk
260 x 100' w/ Turn @ 50'
4 sets
Last go was around 23 seconds

DB Row
150x10
175x20
200x15

Core
Blast Straps
Fallouts
Side Planks

I feel like I did more than this...but maybe not. I'm really sore from my episode yesterday. My whole right side just got torqued and all the muscles over there (obliques, paraspinals, lats, etc.) have been on fire all day. I'm just glad I had the strength to stay safe. The farmers walk today went well. The first 2 were really shaky. I felt strong on the pickup and the grip held fine, but the actual movement was kind of a shock to the system after 5 months of no events. The turn is what got me, but on the fourth go it all fell back into place and felt normal. I need to work more on the turn, but at Jesse's if I can turn in his narrow ass driveway, I should have no trouble at the contest. Next I need to hit the loading medley.

One day at a time

Monday
Press

OHP
135x10
185x6
225x1
245x0
245x6
275x6
295x8
295x7
285x7
335x1
355x1
275x8 then...EPIC FAIL

Dips
45x5x5

Core
Weighted leg raise
35x10x3

So I bet you are all wondering about my EPIC FAIL on the press...Well, here goes. I'm pressing in an open-top bench/squat rack with safety catches...meaning I'm standing in a "Cage" with standards that come up to my nipples behind me and my upper traps in front of me. I'm really pressing my last set for all I can, and my 8th rep came up a bit in front. No big deal, happens all the time...I adjust my catch accordingly and finish the rep. When I bring the weight down to my chest, however, all was not right. Being too far forward, and a little to the right, the plates on the right side of the bar slammed into the standard. Now, this probably wouldn't be a big deal normally, but these are rubberized plates and as such, have a much higher rebound force. As physics will tell you, a force (rebound of plates) directed perpendicular to a lever arm (bar) will create a torque about the axis (me). So this bar comes flying at me and the next thing I know, I'm in the Matrix. The funny thing was that I was never really scared. I knew exactly where the bar was headed (at my face) and exactly where I needed to be to avoid it (far away). So I pushed the bar away from me while my feet left the ground and thank god for Isaac Newton. I pushed myself away from the bar and back while the bar slammed down into the rack and I ended up right where I wanted to be...6 feet away between two exercise bikes.

I've never seen that gym get that quiet that fast.

Friday

Lower
Band Deadlift
Monster mini
135x5
225x5
315x3
405x3x7

Good Mornings
225x10x3

Core
Modified situps

This is the first time I've done band deadlift without having to stand on the bands. I liked it, but would have liked to have a bit more tension at the top. I used the tried and true dumbell band holder method. Still, a very good workout. Next week I'll try to get two mornings of prowler in, maybe some car pushes.

Today, I saw something that really pisses me off. I was walking home along a pretty busy street in my neighborhood. I saw a car up ahead start to slow down and then stop. In front of them was an older gentleman on crutches, trying to get across the street. He was almost across, but couldn't quite make it up the curb. Instead of patiently waiting for this guy to get up the last step, or heaven forbid getting his lazy ass out of your car to help the man, this jackass driving the car just lays on the horn. I mean, come on! It's obvious that this guy is having difficulty, he doesn't need a fuckbag like you honking at him to get out of the way. He eventually made it, but I wanted to chuck a brick through this guy's back windshield.

It's people like that that should be thrown out of this country...

Thursday

Upper

OHP
Monster Mini
225x3xsome
245x2x1

Dips
BWx5x3
45x5x3

DB Floor Press
80x10x3

Shoulder work
Band work

Tuesday
Lower

AM
Prowler
90#, 40yds, 30s rest
x10

PM

Clean
worked up to 315x1x3
335x1

Partial DL
worked up to 585x1x5

Safety Squat
315xtoo many

KB Swings
44kg x a bunch

1 arm DB Row
150x20

Still need to get that deadlift up!

Monday
Upper

OHP
135xsome
225xsome
275xsome
295x6x2
315x3x3
335x1

1 Arm DB OHP
Medley 3 clean and press/arm at each weight as fast as possible
120;110;100
Ran through that twice

Dips
BWx5x2
45x5x3

Core
Front trunk bends w/ stability ball

The press medley was brutal. I also felt like poo for most of the workout. Not sure why, maybe more sleep is needed? Or more water is needed?

Friday
AM

Prowler
Pushes and pulls...backwards drags were killer

5 hours later

Cleans
worked up to 315x1x2

Squat
Average Band
worked up to 365x3x5
405x3

Core
Plank
30 seconds side/front/side for 4.5 minutes straight
Neck
70x25x2


I had to cut it kind of short today as I had to get out of town. The backwards drags really killed my clean today, I attempted 335, but there was no way it was going. Squats felt good, maybe a tad slow...but still got some good work in. Looking forward to the weekend break. Next week will be a tough one.

Thursday
Upper

OHP
Dynamic
Monster Mini choked at ~knee high
135x3
225x3x2
245x3x5

Single arm DB OHP
Clean and press each rep
60 seconds
12 reps
Then timed 30 seconds for 5 each arm

Dips
BW x5x5

Pullups
suck x suck

Core
Weighted Situps
45x10;90x10;135x5;90x10;45x10

Lying tricep ext
60x10
60x5

Neck
60x25x2

Single arm press went well...I hit it hard today and was rewarded with 2 extra reps. I believe that I can squeeze another two in pretty easy as soon as I get conditioned to the movement.