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.