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!