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.)
Out-Work
Thursday, May 27, 2010
Tuesday, May 25, 2010
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
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, May 24, 2010
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.
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, May 22, 2010
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
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, May 18, 2010
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...
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...
Monday, May 17, 2010
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...
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, May 13, 2010
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...
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, May 11, 2010
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...
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...
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