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?