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.