I am hurt, but I am not slain;

I'll lay me down and bleed a while,

And then I'll rise and fight again.

Accumulation
Tuesday
Upper

Bench
135x10
135x8
225x5
285x3x10 45s rest

Stone
18# stone 5 throws each arm

Pullups
10
8
6
4
2

Core
Rollout-clean-press
135x10x2

Accumulation
Friday
Upper

Overhead
135x10
225x1x10

Lat Pull Down
210x5x10

Core
Physio ball jackknife
15x3

Accumulation
Thursday
Lower

Jump Rope
400

Deadlift
455x3x10 45s rest

Bent Row
225x10
275x10x2

Weighted Leg Raise
35x10x3

Jump Rope
400

Accumulation

Tuesday

Upper

Jump Rope

400 Jumps

Bench

135x10

225x4

265x4x10 45s

Pullups

BWx5x7

Sledgehammer

Clubbell thingers

Planks

30-40s holds, on bench (because my abs are too sore and tired to even attempt these on the floor)

x4

Jump Rope

400 Jumps (not in a row)

Shit, smokeshow. 

Accumulation
Monday
Lower

Hammer
10 throws, best of 109'

Jump Rope
300

Squat
225x10
225x5
315x10
455x5x2

Bent Row
225x10x3

Core
Bar twists
45x10x3

Jump Rope
300x0 (forgot this...damn)

Not bad, hammer went ok...I did better than my contest best, so that's something. 455 felt like a ton, but I'm sure that had something to do with me jumping from 315 to 455...I deserve it. Tomorrow is high volume press day so I'm looking forward to that. So that will suck....

Accumulation

Friday

Upper

Overhead

135x10

185x5x3

Floor Press

225x10x3

Lat Pull Down

210x10x4

Supine Tricep Ext

60x10x3

Core

Physio Ball Jackknife

15x3

Neck

55x30x3 front/back

Not bad, kept it light as this day is what I'm calling recovery++ as it isn't as light as recover, but more than recovery+, hence the extra "+". I tried to keep rest intervals down but I was training with Bryan and he kept talking about darknets.

Accumulation
Thursday
Lower

Jump Rope
300

Deadlift
135x10
225x5
315x5
415x4x10 w/ 45s rest interval

Bent Row
225x10x3

Palloff
x10x3

Sheaf
5 tosses @ 50-75% power

Jump Rope
300

This day sucked! The 415x4x10 was terrible...in a good way. I was so gassed, add the fact that I had the asthma going bad this evening and it was a smokeshow.

Sheaf felt...OK at best. Still need to give my neck time. I am going to try to add it in at least twice a week so the bones and connective tissue have time to adapt before going max effort during contest. Tomorrow will be a low volume press day and saturday will be low volume conditioning.

Accumulation
Tuesday
Upper

Warm Up
200 Rump Jopes

Bench
135x10
225x5
245x4x10
45s rest interval

Circuit
Pullups
Hammer Winds
Overhead Stone Toss

Jump Rope
200

Still trying to get back into it after a week off and moving around...oh yeah, I got married too. I can tell too, because my lifts feel as shit does.


Basically the plan is to implement a block periodization program for the next 4-6 months. Hopefully it will get me where I need to be when I start specific training for the throws sometime in March. I will continue to do drills off and on, but this block cycle is for maximal strength and power. The accumulation phase will consist of 2 main days in a 7 day period. A day for upper (today) and a day for lower (thursday) Monday, Wednesday, and Friday will be devoted to general strengthening/conditioning/recovery. I won't change too much from normal except that I will now do a smaller loaded lower day on monday instead of the high load upper I was doing, High load upper is on tuesday, wednesday will be recovery day thursday is high load lower, friday is low load upper and saturday is conditioning/recovery. Each low load day will also incorporate more conditioning and recovery work. This phase will last for 8 weeks. I intend to load my two main days much like today using low repetitions performed over many sets at a fairly high intensity. Today was 70% 4x10 next week will be something like 75% 4x10 and so on. The focus here is to accumulate a large strength and conditioning reserve which will be drawn upon during restitution block which will lend itself to building the strength gained in accumulation into speed and power for the throws.

Accumulation
Monday
Lower

Weight For Height
28x5
56x5 each arm (50% power)
(not measured)

Squat
135x10
225x8
315x8
405x10

Bent Row
225

Jump Rope
300 Jumps

Tuesday
Lower

Squat
Buffalo Bar
135x10
225x10
315x8
385x8
405x10
315x5
225x10

Pullups
The Bryan Bar
Some on each rung

Sled Pull
Backwards drag
5 trips

Sledgehammer
Grip Catch Slam Catch
Eat that Diesel Crew


I wasn't sure how my knee would feel. If I cut my squats just a bit high right before parallel, I have no trouble. I did squat wide today and my hamstrings and adductors hate me already.

So last week was pretty crazy. I hurt my knee, and some other stuff came up that was kind of traumatic so it wasn't the best week in history. I trained upper and some lower, but nothing too crazy.

On to this week

Monday
Upper

Bench
135x10x2
185x10
225x8
285x5x5
135x15x2 speedy

Bent Row
smith machine
225x15x4

Dips
BWx10-15x4

Sunday
Throws

Shot, LWFD

Not a bad day of throwing until my last LW throw. I stepped weird and crunched my left knee again, it feels a lot like when I busted it up at nationals on the stone last November. Needless to say, I'm pretty pissed, but that's not going to help me recover any faster. I'll take this next week very very conservative on the lower body nonsense. I may do a push-pull upper body split this week just for shits and giggles and to keep my mind of this stupid knee bullshit.

BULLSHIT!!!!!!

Friday
Lower

Deadlift
135x5
225x5
315x5
405x5
495x1
545x1x5
545x1 miss

Deficit Pulls
405x5x5

KB Swing
90x8x3

Blast Strap
Core
Obliques, Fallouts, stability

Thursday
Upper

Floor Press
135x10
225x5
275x5
300x3x5

Pullups
5x6

Floor Tricep Ext
60x10x4

Tuesday
Lower

Clean
135x5
225x5

SSB
135x10x2
225x5x2
315x5x2
405x5x3
315x10

Core
Weighted Leg Raise
Hanging Wipers
Landmine
Band twists

Pullups
Some

Good day, I tested the clean today so we'll see how I feel tomorrow. The Safety Squat really jacks up my upper back because the whole time all it wants to do is bend you over. Like carrying a retarded donkey for five miles (as Sarah would say)

Monday
Press

Overhead
Military
135x10x2
185x3x5
225x1x3

Bench
135x10
225x8
285x4
315x2

Dips
BWx10x2
45x10x2
BWx10x2

Core
weighted leg raises
30x10x2
40x10

Not a bad day, first time in a while I've loaded up the overhead. It felt fine on my neck, so I'll start adding that back in slowly. I'm feeling pretty good, my neck is healing and I threw shot yesterday and actually hit some fairly decent numbers. We'll see if I can keep improving on that. Lower at Jesse's tomorrow!!!

Saturday
Lower

Deadlift
135x10
225x10
315x8
405x3
495x1
525x1x8

Stiff Leg DL
315x10x3

Grip
Hammer walks

Core
Hammer/mace swings or WTF they are called

Bent Row
135x15x3


Good day, the deadlift went well, I was pretty much to failure off the floor on my last rep of 525. I like this system for pulling. I'll basically keep increasing my weight each week and decrease the number of singles I pull. The whole reason I'm doing this is to better my pull from the floor. I'll keep squatting on tuesdays and then will rotate my assistance exercises around to help my goals.

Thursday
Press

Floor Press
135x5
225x5
275x3x10

Bent Row
225x10x3

Core
Hanging leg raise
15x15x3

Shoulder work
Flex/abd
25x10x3

Good day on the floor press. I am kind of flying by the seat of my pants on lots of my lifts right now. It seems to be working though with my world record bench press the other day, so we'll see how I progress and if I don't stall out, I'll just keep going with my "auto regulatory training method". I could write an e-book on it. It would be one page that says in bold underlined all caps type...


1) DO WHATEVER THE HELL YOU WANT IN THE GYM
2) LOOK SCARY ENOUGH THAT NOBODY WANTS TO TALK TO YOU WHILE TRAINING
3) IF YOUR LIFTS SUCK...CHANGE YOUR TRAINING TO SOMETHING BETTER.
4) IF THEY ARE FINE, SEE POINT 1


Anybody who reads that now owes me 20 bucks for my ARTraM training method. Don't fucking steal it...it's copyrighted bitches.

Tuesday
Lower

Front Squat
135x10
225x5
315x5x2

SSB
135x10
225x10
315x5
405xfail
225x15x3

KB
Power swings
90x5x4

Prowler
A few trips

My lower body was still fried from the deadlift day on friday at Troy's. Also, I walked a long ways at a fairly fast rate this weekend so I should probably have expected this performance. However, it was still enough to really piss me off.

Monday
Press

Bench
135x10
225x3x5
275x3x3
295x2
315x1
345x1 (PR)
225x13

Pullups
5x5

Palloff Press
15x3

Upper back/Shoulders
Flexion and Abduction
DB 15x20
20x20

I do believe that 345 is a lifetime PR in the bench. I had to check back....because bench is a stupid lift that I've never cared enough (read: been good at) to keep track of.

Friday
Lower

Throws
Shot
Hammer
LWFD

Deadlift
135x10
225x10
315x5
405x5
495x1
495x1x10 (no more than 15 seconds rest between reps)
Deadlift deathmatch
365x5
315x5x9
as soon as troy was done with his 5 I was doing my 5...this sucked

Core
Palloff Press
Knee Ups

Thursday
Press

Floor Press
135x10
185x10
225x10x4

Pullups
BWx5x6
Band assistance x10

OHP
Strict
135x10x3

Core
Weighted Leg Raise
30x10x3

Grip
Hammer walks

Tuesday
Lower

Front Squat
135x10
225x10
315x5x3

SSB
135x10
225x10
315x5
405x1
315x10x4

Prowler
Dumb, pushed with Mac
200,400,600,800
60' each

Reverse Hyper
180x20
270x20

Chainbows
1 Length 3 sets

I am just blasted. My lats and triceps are toast from yesterday and after the SSB Smokeshow today, I'm not sure I'll be able to walk tomorrow. I've slowly started to build back up, my neck can take more and more, so I'm starting to shift the voices in my head from "It's ok to stop, you don't want to hurt yourself more" to "Don't be a pussy! you can do 10 more reps, you aren't even walking funny yet!" I don't like that second voice in my head, but he's smart the majority of the time...the trick is knowing which to listen to and when. Still learning that one...so is Bryan "Death Ankle" Benzel

Monday
Press

Shot
7 standing
5 wheel drill
3 SA
5 Full Spin (best of 43' PR)

Bench
135x10
225x8
275x5
295x1
315x1
335x1

Row
135x20
225x10x2
275x10

Press
135x10

Core Superset
Plank Twists 15x10x3
Ball Knee Ins 15x3

Tricep Push Down
70x15
60x10
50x10
40x10
30x10

Challenge
Max Pushups in 2 Min
48 (Just Terrible)


Great day, trained with Troy and this was the first day that I felt like my neck could take a little more pushing. So we pushed hard. Really hard. Troy almost puked and I wanted to fall in the pool. Shot felt good, the rotation is feeling more natural, I just need to slowly start building up speed. I'm 7 feet away from my goal and 1 foot short of my best half spin competition throw. So I feel good about where I am. Just have to keep being smart about my neck.

Sunday
Throw

Shot
5 standing
5 wheel drill
5 South African
5 Full Spin

Best full spin distance today was 41' nothing like a 6' PR to start the day off right. It's still just incredibly pathetic, but like I said before, only one way to go...up

Friday
Upper

Shot
Standing 7 throws
South African 7 throws
Full Spin 7 throws

This is the first training session I've had where I've put the Full spin in. I measured my best throw and it was just absolutely terrible, so bad I'm almost ashamed to put it on here...but looking at it another way, nowhere to go but up. (35') I wish the font would go smaller so I wouldn't have to look at it, but it is what it is and it is a starting place. This is really just a technique issue so I'm looking to steadily improve this over the next 3-6 months with a goal of 50 feet by the end of March.

Thursday
Press

Floor Press
225x6x10

Bent Row
135x10x5

Chainbows
2 lengths Tabata

Tuesday
Lower

Belt Squat
100x5
200x5
300x5
400x5x2

Deadlift
135x10
225x10
315x5

Reverse Hyper
90x15
180x15
270x15
350x15

Core
Seated Med Ball Toss
15x10x2

Challenge
Max Pullups in 3 min
21 (just absolutely terrible)

Trained at Jesse's, it was a great day, good to see the guys again. I tried to throw the WOB but it killed my neck. It's very frustrating, but I know that I just need to keep taking it easy and letting this heal. The doc said I would be back close to now, but then again, I don't think he understands just how much force this bone has to take. I have taken the McPhearson games off my calendar, no sense pushing it and then being hurt for the offseason. I'll just continue to gradually improve and do what I can. I can throw shot now, so I'll work that a ton and see where it gets me.

Monday
Upper

Bench
135x10
225x5x2
275x5x5
315x1

Pullups
30#x3-5xsome

Dips
BWx10x3

Neck
15x50

Grip
2.5x10

Core
Palloff Press

Friday
Lower

Zurcher Squat
225 x10x5

Short Band DL
225 +average x5x5

Core
Weighted Leg Raise
30x10x3

Grip
COC #2 x10
# 3.5 (Fail)
# 2.5 x10

Challenge
150 KB swings 35#
I made it in 3:39

Great day, Troy and I threw shot at the park before this. I wasn't sure if my neck would take it, but it was no problem. I threw the 12 and had zero pain. I topped at probably 80% power just to be sure that my neck wouldn't be killing me tomorrow. I stepped out my farthest throw and it was around 47 feet. Nothing to get real excited about, except for the fact that I could actually get out and throw with now pain!

Thursday
Upper

Press
45 x50

Up Row
45 x50

Bench/Lat Pull
225 x5 / 200 x5  x10

Core
Palloff press
Physio ball Jacknife
3x10

Challenge
Upper Body Step Ups
10" 50 in 3 min
(Troy absolutely demolished this getting 85 in 3 min, it was awesome)


Good to train with Troy, I'm pleased with the progress of my neck, I am able to do some lifts now that I couldn't have done 2 weeks ago. Granted it isn't much weight, but just to be able to do the movement is encouraging.

Tuesday
lower

Front Squat
135x10x2
225 x5
315 x3

Deadlift
135 x10
225 x5
315 x5
405 x5
500 x1x2

Kettlebell
Power Swing
96 x5x5

Challenge
Jump Rope 500 jumps
5 minutes

Great day, Good to be back at the Steel Jungle, I missed it. Neck is feeling better, still in some pain post workout but it isn't too bad. I am pleased with my pull, 405 felt really light today, but I still can't use any upper back at lockout and I definitely felt it on the 500 pulls. I've decided to do some sort of finisher/challenge after each workout. I'll keep track of these, most often I'll time the entire challenge and then try to beat that time next time I do it. That way if I'm looking for something short to do for extra, I can just check back at my challenges and I'll have an instant workout and time goal.

Monday
Press

Bench
135 x10
225 x10
225 x7
275 x3
295 x3
315 x1

Pullups
Many

Palloff Press
Less than many, but more than a few

Wrist Levering
Who even knows

Neck Rehab
Form Raises, ROM work,

Jump Rope
Fast

Feeling better every day. I haven't tried to throw in a while, but I'm still not going to push it. I was very happy with the bench today. I still can't bench normal and have to hang my head and shoulders off the back of the bench, and that means that I always feel like I'm going to flip off backwards and have to have my feet really far forward to balance out, that means no leg drive, but it is what it is for now.

I'm pretty well sore as shit today...here's why

Tuesday I did this:

Belt Squat
Intervals work:rest 40:20
8 rounds
185 pounds

I never got less than 10 reps in a round, so that is at least 80 reps.

and 8 minutes of squatting




My freaking neck better heal fast because I'm tired of this bullshit.


I benched on Monday, 10 sets of 5 with 225 supersetted with 10 sets of 5 pullups.


Gay as hell

Still getting better.

I can do more and more things now without pain. I still can't hold a shot up next to my neck, but I am able to get my arms completely up overhead (Can't press yet) and have been able to carry a bag over one shoulder. I'm still not going to push throwing, I'll try to catch the tail end of august with some throws before I decide if McPhearson is even in the picture.

Yesterday I trained near Sarah's home in the sandhills at their high school gym. It isn't much, but I was able to deadlift 315 for 2 sets of 5 which I was pretty excited about and then I did some other odds and ends. I supersetted 135 floor press with fat man rows and ended with physio ball knee ins. I know, it's fitness industry stuff, but it's all I can do right now, plus I'm working areas that I need to bring up for throwing.

Today I did some more this and that. I was able to do some KB work with some pain, but nothing too excruciating. I worked intervals today work:rest of 50:10 KB complex, divebomber pushups, core band presses, sledgehammer (gently with obliques this still hurt some), crab walk reaches, and jump rope.

I can feel myself starting to get very frustrated with this and it is very difficult for me to keep telling myself that it's going to take time.

Tuesday
Lower

Jump Rope
300 jumps

Belt Squat
90 x10
135 x10
225 x10
315 x15x3

Deadlift
135 x10x2

Core
Oblique Isos

Grippers


Quads were burning after this. I was happy that I was able to do a little deadlift, even though it wasn't much, it felt good to feel some of those muscles work a bit.

Monday
Press

Circuit

Bench: 135 x10
Lat Pull: Average Band x15
Leg Raise: x15
Bicep Curl: 35x15

Ten times through in 21:30

Not anything crazy, but I took pretty much zero rest between all this. I still can't handle much weight due to my neck, but it is feeling a little better each day. Just have to keep going and cross my fingers I'll be ready for McPhearson. I have some big numbers to hit and that will probably be my last contest of the year.

Saturday
Squat

Belt Squat
Worked up to 405 x5x3

Seated Back Ext
Average band x20

Leg Raise
3 position adduction

Grip
2.5 x10 (PR)


Still working, belt squat is awesome, but I know that I need to work my low back and have found a way that is kind of good. I looped some bands around my shoulders and do sort of a seated good morning. It doesn't put a lot of pressure on my fracture, and isn't too difficult to keep my upper back relaxed while I do it.

Want to close the 3.5....

Thursday
Press

Bench
135x10
225x50 (in the least amount of sets possible)

Lat Pull Down
Average Bands

Planks
3 sets of 30s

Grip
1.5x10x4

The hardest thing about training right now is not flexing my upper back at all. This is a hard thing to do if you have trained yourself for the last 10 years to use lots of upper back for everything. I instantly know if I am contracting too much though, something about the knife-like pain in my neck that is a bit of an indicator.

Tonight, on unsolved mysteries...find out who gives a shit about bigfoot...

It has been a while since I posted. I've been busy. I've had a few highland games contests come and go, and have been progressively getting better. However, recently I've hit quite the roadblock...

This isn't my x-ray, but that's what it would look like.






I was doing the sheaf toss at a games in SD and was throwing for 28 feet. When I dipped down to throw and pulled up I felt a gross crunch in my neck and then it felt like somebody stabbed a knife in it. I couldn't even hold the fork with the bag on it to go for another throw, believe me, I tried. I did, however manage (incredibly) to complete the caber toss after that. I thought that maybe I just torqued a vertebrae and it just needed some time to fix itself, but it didn't get any better and the first 4 days after the contest I couldn't even get my hands high enough to wash my hair. So I went in and this is what we discovered. Apparently when I dipped to pull the bag up for the toss, my traps contracted so hard they snapped my spinous process in half. Awesome! So now, I have to wear a sweet cervical collar which we are promptly going to paint black and put skulls on. I can however train things that don't make my neck hurt, which isn't much since you contract your upper back for pretty much everything awesome in the gym.

I did bench yesterday since I can't do any overhead. I tried to go for 225, but it smashed my neck into the bench, so I decided to do 135 for 100 in as many sets as it took. Halfway through I figured out that if I hang my head and neck off the bench, I can do it relatively pain free, I'll try that next time and see if I can go any heavier that way. I finished my bench and supersetted it with weighted leg raises, grip work, and hammer curls.

Today I hit some belt squat which I can already tell are going to be my savior. Here is a picture of my belt squat setup. The only bad thing is that when you get heavy, and it's a hot day, the tire really sinks in and sometimes it's hard to walk it back to the edge.

I managed to work up to 450 for 2 sets of 5 and then hit 275 for 2 sets of 10.

My plan is to just alternate days of upper and lower, basically whatever I can handle, I'll do. I won't be able to do anything that hurts my neck for the next 4-6 weeks until this fracture heals.






This year has just been the shits for me as far as injuries go, but I'll come back from this one no problem, just a bump in the road on the way to another bridge to cross. I'm looking forward to getting back to the Lincoln-Omaha area and training with the guys (however limited it may be)

I'm still crossing my fingers that I'll be back in time for MacPhearson games. I calculated my scores from my last contest and based on that, if nobody else changes, I should be ranked close to 13th in the amateur class, which isn't bad for my first year of throwing. I know I can improve my throws with more reps and practice, so my goal for next year at this time is to be top 10.

Sorry to everybody who reads this for not posting all summer, but it was nice to just get back to basics and not care about anything but training. I'll post from here out even though it may be dry since I apparently can only do bench and belt squats.

Making cervical collars bad ass since 2011. (Who does that, seriously)

Update. Apparently nobody gives a shit, so...fuck him.

Update

I started my clinical rotation in Cambridge, NE. It's a small town, but it has a gym. Here's how the first week I was here went down.

Monday
Press

Ended up with 315 overhead, then did some lighter bench.

Tuesday
Pull

Short band deadlift
I think it was 320 for 5 sets of 3

Wednesday
Throw

I just did line drills and some slow motion throws

Thursday
Throw

More of the same

Friday
Off

Saturday
Leave at 4:00 am for Wichita, write-up to follow


So that puts us at now. I'm really, really sore, and really, really tired. So today was a day to address those things.

Monday
Press

Bench
135 x10x2
225 x5
245 x5
280 x5
225 x10

Overhead
135 x10x4

Laying Tricep Ext
50 x10x3

DB Snatch
50 x10x3

Neck
70 x25x2

Not bad, I feel better after this workout. I knew it wouldn't be anything special, just something to get some blood moving. I may switch up my training week this summer. I might go Overhead on Monday, Deadlift on Tuesday, Throw on Wednesday and Thursday, Bench on Friday and Squat on Saturday. That may give me more time to recover throughout the week, plus two of my days will be at home where I have decent spotters and equipment. I will probably break the throwing days into light weight and braemer on one day, and heavy weight and open stone on the other. Not sure yet, we'll see how it plays out.

Tuesday
Lower

Deadlift
Short band
265 x5x5

Front Squat
Cambered Bar
225 x5x5

DB Rows
100 x10
150 x10
170 x10

Tabata
KB Snatch
70

Core
Landmine
45

Good day, last day for a while at the steel jungle. I tried to make the best of it. I'll miss training there, but hopefully I can make good gains while I'm gone. My main focus will be getting more explosive and getting my DL back up to respectable levels.

Highlands in the 'burg

This was a fun games for me, the best part was that it wasn't a muddy crap hole like we have been throwing in for the last 4 weeks.

We left at 4:15 AM, got there around 8:30, and started warmups. 

Here's a breakdown of my performance:

Warrensburg Scottish Highland Games Date: 4/30/2011 Location: Warrensburg, MO
Amateur A
Place	Braemar Stone 22.5lb	Open Stone 16.2lb	Heavy Wgt for Dist	Light Wgt for Dist	Heavy Hammer	Light Hammer	Caber	Sheaf 16lb	Weight for Height
4	35'-2"	43'-3"	34'-11"	67'-7"	85'-5"	107'-9"	2:30	26'-0"	17'-0"

I wasn't really happy with how the Braemar stone went, I just don't feel like I'm getting any big push on it. I know the distance is good, but I just feel like it hasn't clicked yet.

The open stone was the first time I've tried the south african spin technique. I like it, but it needs work. After watching the video, I know what I need to change to throw some big numbers. This is still a 3 foot PR.

Heavyweight went well, it's starting to come along. I've changed some technique things on this, but the main thing is not scratching my weight throws. I'm lucky my best throw counted on both light and heavy or I would have been SOL. This was a 3' 8" PR, so I'll take that any day!

Lightweight was good. I was a bit disappointed, I really wanted to hit 70 this contest. Again, I scratched 2 of my throws. This was a 4' PR. 4 more and I'll be over 70!

Heavy hammer went much better this time. This was a huge contest PR. Watching video has shown some glaring technique issues though, same with light hammer. Heavy was a 10' PR and Light was a 1' PR.

Caber is something I need work at. This was the very first time I've ever tried a caber...ever. I just wanted to turn it, and on my third attempt I did! It wasn't pretty, or accurate, but it was a turn. So PR for me!!!

Sheaf didn't go very well. I was having technique issues again, I know I'm new to this and should be patient, but I don't like having technique problems. If it's just a strength or speed issue, I'm ok with that, but technique is something I need to get fixed. 26' with a 16# sheaf was good enough for last place. But on the bright side, since I've never done it with a 16# sheaf....Instant PR!

Weight for height is by far my best event. I changed my technique around a bit and didn't waste energy at lower heights and this made for a good 6 inch PR. I feel like I'm really close to 17' 6" and hope to hit that at the next games.

All in all it was a great time. I got 8 PRs for my birthday, I'll take that any day! 

Sunday
Everything

Throws
Light glides/spin
HWFD 32' best of the day
LWFD 67'
LH 100'
Sheap tried the spin, then hit a good final. No idea on height


Events


Log Press
Hit 215 but knee was bothering

Plyo Pushups
3x3 @ 21"
1x3 @ 26"

Farmers
260 x2 trips of 60'
280 x1
300 x2 all around 9-10s

Stones
270 x2
310 x2
360 x2
400 x0x2

Arm over arm
300 x4 pulls 60' best time 10+s

Med ball side toss
35 x some

Tabata
battling ropes

Great day. Everybody was hitting it hard. Jesse and I trained for a solid 5 hours today. I think we both needed it. Joe showed up big on some stuff, some stuff he needed some extra pushing and ridiculing to do. Troy was solid as always and just keeps improving. Corey looked good as well. It was a good day for the steel jungle crew. I forgot how much fun sundays were. We'll see how my body feels during this week of training. Throwing went ok, it was a sloppy mess. We just about needed a shovel to get the shot out of the ground. Good times.

I just drank more in my shake than most people eat in an entire day.

Friday
Squat

Squat
135 x10
225 x10
315 x5
365 x5
405 x5
455 x3
500 x5
550 x1
Added Reverse Average Bands
550 x5x2

Deficit Pulls
315 x10x3

Land Mine
45

Great night of squats. We trained at Bryan's hurt locker and he has a pretty sweet set up. I love his rack, Jesse wanted to steal most of his stuff. You know you have a quality set up when Jesse Jobe wants to steal your shit. Everybody hit good numbers and went at it hard. I know everybody will probably be super sore tomorrow, Living The Dream!

Thursday
Press

OHP
Strict
45 xabunch
95 x10
135 x5
155 x5
175 x5
200 x7

Bench
135 x8
185 x5
225 x3
275 x3
slingshot
315 x3
365 x3
385 x1

Pullups
3 grips; wide, normal, neutral 2 reps each way
8 sets for 51 reps (I did 9 reps for my last set as opposed to 6 for the rest)

Grip
Heavy Handshake
25 x lots

Core
Hanging leg raises/wipers

Tricep Pushdowns/Hammer curls
Purple band/50 x 15x4

Tabata
Jump Rope x sucks

Not a bad day, we didn't get to throw, so that sucks, but thursday weather has just been bad lately. I didn't do too bad on my strict press, I tied my best at 200 and was 6 pounds under a calculated max PR. I did a lot today, but don't feel too beat up which is really nice. I realized that I can search my log for past weights, but only if the numbers stand alone so I might go back and re post a lot of posts to change ###x## to ### x## so I can search for PRs easier. Squat tomorrow, looking forward to going heavy!

Tuesday
Lower

Clean
135x5
225x5
275x3
315x1
275x3x2

Deadlift
Average Short Bands
315x5
405x3x3

Deficit
405x8

Good Mornings
Cambered bar
225x10x3

Weighted Leg Raises
30x15x3

Garage Door Presses
Tons

Monday
Upper

Throws
6 56FD
8 28FD (67' PR)
2 LH
4 HH

Bench
135x10
205x5
225x3
265x3
295x6
225x16

Plyo Pushups
Worked up to 21 inch box for 3 singles

Arm over arm
300x60'x2

Battling Ropes
Tabata

I was a dumbass again with the weight throw. I kept stepping over the trig on every throw, I couldn't figure out why, I thought I was rushing my second step, or putting too much on it. On my last throw with LW I realized I was throwing from 7 and a half feet instead of 9. Instant 4 foot PR after that. I am pissed that I wasted all those throws, but kind of happy that my footwork was consistant enough to always step over the trig in the same spot. Can't wait for thursday to redeem myself!

Friday
Lower

Squat
135x10
225x10
315x5
405x5
455x3
495x1
525x1
555x1
575x0

Dimmel DL
315x10x3

Neck
65x20x4

Lunges
135x5x4

Straight Leg Situps
Too many

I feel good about the squat, I haven't trained it heavy for a while and to get 5 pounds under my all time best is good. I would like to get up to 600 in the next few months and feel that with some good solid training this shouldn't be too much of a problem. 575 felt solid, but I came forward out of the hole and lost it. This is just a factor of not having much heavy training in the squat for a while. Technique!

Thursday
Upper

Press (not strict)
135x5x2
185x3
225x3
275x3
295x1
315x1

Slingshot
315x5
335x5

Blast Strap Pushups
w/ chains
8 chains x3
7x2
6x2
5,4,3,2,1,BWx2

Grip
Grip machine

Weighted Pullups
worked up to 50 neutral grip x 3x4

Core
Side planks w/ blast straps x 15s x4

Felt good about the push press, knee felt solid, but I do have to split them all. Oh well.

Tuesday
lower

Clean
135x5
225x5
275x2
295x1
315x1

Deadlift
315x5
405x5
435x5
495x3
555x0
555x3

Lunges
135x5x3

KB Snatch
106x5x3

Hanging Side Planks
15s a side x1min x2


shit

Monday

Throws

Bench

135x5x2

215x5

245x5

280x8

Plyo Pushups

Worked up in about 5 sets of increasing height to 19' x3

I thought about it and I think I'm going to try to get to the point where I can do an explosive pushup to standing. 

Pullups/rows

BWx5/155x10

x5 sets

Core

Side MB Tosses/leg push downs

3 sets

Throwing went well for me today, I think I made a breakthrough on my WFD. I ended up throwing 36 on my HW but stepped out of the trig, and hit 73 on my LW. I was super excited until we weighed it and it was 24lbs. Ha ha, but still, I don't think 4 pounds should make a 10' difference. Just have to keep improving. I'm thinking about seeing how push press would feel on my knee...Maybe I'll try a few sets on thursday to see.

Friday
Lower

Snatch
135x5x3

Squat
135x8
225x8
315x5
385x5
405x5
455x3
500x3
225x15x3

Core
weighted leg raises
weighted situps
scapular depressions

Tabata
Burpees

Good day! I got to train with Troy at his apartment gym and take all the 45s they had to squat with. Sarah came along and did a Tour De France while we did a Tour De Force. Throwing tomorrow, hope it goes will with my back. I wasn't sure how squat would feel, but after I put the belt on, it was just the first rep of each set that felt funky, after that it was fine. Still getting better.

Thursday

Upper

Throwing

Shot, light(maybe) weight for distance

OHP

135x5x2

160x3

180x3

205x6

155x8x3

Bent Row

155x15x5

Grip

70x10x3

90x8,80;70;60;50;40;30;20;10x8

Rope Hangs

W/ Knee raises

Tuesday
Lower

Clean
135x5
225x3
275x3
295x1

Dead(dumb)lift
315x5
405x3
505x3
525x1
455x5
455x10
455x10
455x10
Stupid kept doing more reps than me...so I had to keep doing more reps than him.
I did more reps in the end, but we both ended up losers on this one.


Med Ball Catching
35# x a few reps not worth counting after the above pissing match.

My brain hurts.

Monday
Press

Bench
135x10x2
225x5
245x5
275x3
305x5
245x8x3

Pullups
Rope
5 sets of 5

Blast Straps
Tricep Ext
Lots
Side Planks

Grip
Grip Machine
70x10x4

Hammer Curls
50x15x3

Saturday
Lower

Throwing
Then

Clean
135x5
225x3x2
245x3x3

Squat
225x5
315x5
385x3
445x3
495x5

Bent Rows
225x10x3

Seated Side Tosses
16# Shot

Thursday
Upper

Plyo Pushups

Threw
Then...

OHP
135x5x2
155x5
170x5
195x7
155x8x3

Pullups
Alternate Grip
BWx6x5

Laying Tricep Ext
50x10x4

Med Ball Situps
25;35x10;10
15;50x10;10

Tuesday
Lower

Clean
185x3
205x3x2
275x2

Deadlift
225x5
315x5
380x5
435x5
495x11 (PR)

KB Snatch
75x5
90x5x4

Sled Drag Stupidity
500x60'x1
400x2
300x3
200x4
100x5

Dumb. Really happy with the deadlift. The sled drag was something Mac and I started and were too stupid to stop. Typical...

Monday
Press

Throwing
I continued my lack of explosive power in the shotput but managed decent distance on the extra large braemer stone.
I did throw 97' on the light hammer, and 77' on the heavy hammer.
Also, I threw the light weight over 60' but may have stepped out of the trig.

Bench
135x10x2
225x3x2
260x3
290x7
245x8
245x5
225x8x2
225x5

Pullups
6x6 at different grips

Manmakers
Roll out;pushup;roll in; row; press 115
ladder up to 6. We stayed at the top of the ladder, we were too afraid to climb back down.

Weekend Training

Saturday

Clean
135x5x2
225x5
255x3
275x2
295x1

Throws
Shot

Squat
135x5
225x5
315x5
410x5
445x5
465x8

Sunday

Conditioning

Prowler; Sledge; Squat medley
4x
90;12;225 respectively

Then pushed the prowler for a few more very short trips (trained in the shed, about 60' trips but I pushed both ways so I counted it as 1 trip of 120')

Felt good to push the prowler again, I miss it. I need to do more of it.

Tuesday
Thursday

Deload Days

Tuesday:
Worked some reverse band DL worked up to 605

Thursday:
Pressed the log hit a post knee injury PR of 280
Threw the shot a lesser distance than Bryan, PR in the Light Hammer of 96'

Monday
Press

Supine Med ball throws
15x5x3
35x5x3

Bench
135x8
185x5
210x5
245x5
275x10
245x10,9,8

Pullups
Some

Laying Tricep Ext
50x10x3

Blast Strap Fallouts
some

Stones
275x10 in 1 minute

Good day, it felt like I didn't do anything, but I guess I did.

Friday
Lower

Clean
135x5
185x5
225x5

Squat
185x10
225x10
270x10
315x10
365x9

Dimmel DL
225x10x4

Weighted leg raise
From dip platform
20x10x3

1 Arm OH Lunges
some

TGU
50x2

Trained with Troy at his apartment gym. It's really not a bad place to train! It was good to squat with him even though it was my deload and we did some really productive form work on all lifts.

Thursday
Press

OHP
135x5x2
165x5
190x3
210x4 (meh)
210x5

Log Press
90x5
180x5
230x2
250x1
270x1
290x0

DB Row
100x10
150x5
150x20

Sledgehamner
5 sets 16# 3 overhead, 2 side

Stones
310x5
310x10(front squat style)x2

Not bad, everybody thought I was just trying to beat Bryan on the strict press...that is false

I was also trying to do better than 4

Tuesday
Lower

Sheaf toss
Tossed the sheaf for a few

Cleans
135x5
185x5
225x3x4

Deadlift
245x5
335x5
430x5
485x3
545x5
565x1
Snatch grip
335x5x4

Bent Rows
245x10x2

Med Ball oblique toss
Too many.

Not bad, the DL felt crappy to begin with but ended up not bad. My last rep at 565 was slow but solid. Not bad for not having gone that high in a long time. I feel strong, but I'm wondering how the heavy weight is going to feel since I've been staying on the low end of things.

I hope it's nice enough to throw tomorrow.

Fingers crossed

Monday
Press Deload

Bench
135x10
185x10x2

Overhead
135x3
185x3
220x3
200x5 clean and press each rep

Blast Straps
Lots of reps
Scarecrows, face pulls, curls, etc

Conditioning
Med ball slams
10 reps each non stop
50, 35, 25, 15

Core
Front MB Tosses

Then...


I broke a pitchfork


Sweet

Friday
Squat

Hang Snatch
95x5
135x5x2

Squat
135x10
225x5
315x5
405x5
460x3
515x5

Deadlift
deficit
225x15
315x10x2
405x5

Core
Weighted leg raise
35x8x3

Hip ER
some

Thursday
Press

Overhead
135x5
145x3
180x3
200x6
weak sauce
175x6x3

Bench
w/ slingshot
315x2
335x2
355x2
365x2
385x1
405x0

Pullups
lots

Manly penis enlargers
Fall out, pushup, row, press x 6
x4

I'm sure there was more...but I don't remember.

Tuesday
Lower

Cleans
135x5
225x3
245x3x4

Deadlift
225x5
315x5
405x3
460x3
515x9 (PR)

Farmers
280x40'
280x80' around 14.5 s

10s
KB Snatch/Swing/MB Slams
3 sets

Core
Seated med ball catches
12
15

Grip
Rolling bar hangs

It was great to get a PR in the deadlift. I set one the first cycle I did, and haven't got one since. Farmers felt good, I took it slow to test out my knee, it didn't do anything crazy, so next time I'll up the speed a bit, grip felt solid though so it shouldn't be a problem. This has been a great cycle of training, I have hit PRs in every lift so far and I hope it continues.

Monday
Press

Bench
135x10
185x5
225x3
240x5
270x3
300x6

245x10x3

Chuckata?
Sledge hammer sucky-go-round
25, 16, 12 pound hammer for a 6 minute song,
Guy with the heavy hammer set the pace. Jesse sat down...
We definitely made sure that we didn't hit at a synchronized pace so we didn't look gay.

Med ball pass
Core work at its finest. Worked up to the 50 pound med ball, which I smashed my nuts with.

Rope Pullups
5 sets of 4 alternating arms

TKE
for my knee

Friday
Squat

Squat
135x10
225x8
315x5
375x3
430x3
485x7

Good Mornings
225x10x3

Weighted Leg Raise
35x10x4

Short and sweet. I trained at home with Sarah and I didn't want to push too hard on the squat. I train at home in vulcan racks and since they don't have any way to bail out I didn't think it was wise to subject my fiance to the terror of having to help me through a stick point on the last rep of my squat (terror in her mind at least).

Thursday
Press

Press
95x10
135x5
145x5
165x6
190x10 (PR)

Log
180x2
230x1
250x1
280x0
230x5
180x5

Press revisited
155x10x4

Pullups
Neutral grip BWx10x4

Tabatas
Chain Lunges (aka...dumb)
Med ball slams (when paired with chain lunges...really dumb)

Tuesday
Lower

Deadlift
135x10
225x5
315x5
375x5
430x5
485x10

Snatch grip deads
350x5
375x5
405x5
455x6

Reverse Hyper
a bunch

Weighted Leg Raises
30x10x4

Grip Hangs
Some

TGU
2 each way 60 (PR on no knee weirdness)

Pretty happy with how deadlift went today after the first sets felt like ass and I had to strap up like a bitch on my second set. My goal is to only strap up for my last set and not use straps for anything else (Jesse would interject something about hook grip here blah blah blah, but I hate the hook grip). I think they, along with wrist wraps were contributing to my extreme wrist pain. I bumped it the other night and just about flipped out of bed it hurt so bad...it's not like a "zing" pain and done...it throbbed like a mother fucker for at least 5 minutes.

Monday
Press

Bench
135x10
135x8
225x3
255x3
285x8 (PR 360.999)
225x10
235x10x2

Blast Straps
Scarecrows
Biceps
Triceps
Fallouts

Pullups
some

Not bad, quick session. I'm happy with the bench, I'm sure that the increase in volume I've been doing has helped. Now I just need to get that deadlift moving.

Friday
Lower

Squat
135x10
225x8
275x8
340x5
390x5
440x11


Deep olympic squat
135x15
225x10
315x5

Dimmel DL/Good Mornings
225/315x10x3

Rolling bar hangs
40s
15sx4


Neck/Core
20/15x3

Tabata
concept rower


Trained with Troy at UNL Campus. We thought that since it was 9pm on a friday, there wouldn't be anybody there...we were wrong. Plenty of douches to go around and make fun of. We really worked on getting Troy low enough on the squat. He has quite the mental block when he gets down in the hole. Just something he has to be consistant with and work hard on. Other than that, it was a pretty intense session.

Thursday
press

Overhead
90x5
135x5
155x5
175x3
195x3
215x2

165x10
155x10x2

Bench
135x10
225x14 (PR)

Fun
Pullup/pushup/leg raise
1 pull, 2 push, 5 raise
2 pull, 4 push, 5 raise
etc...
until 5 pull, 10 push, 5 raise

KB
Windmill
70x5x3

It was my press deload, so I tried not to do much stuff...not sure if it worked or not. Tomorrow is squat! I'm pretty sure I am going to do the quad city strongman contest in march. I push pressed today up to 265 so the event I'm most worried about with my knee is the press medley. It goes up to 285 on the log, so I should be able to work to that pretty easily. I'm still having a lot of rotational instability that is worrying me on the explosive pressing events. I've found that if I stagger my steps before I press, it isn't as bad, so that may be my go to pressing style now. I'm also thinking of getting some olympic shoes so I can be cool like Jesse.

Tuesday
Deadlift Deload

Deadlift
135
225
315
405
455x5x5 or 6?

Zurcher
225x10
315x10x2
365x5x2

Inverted Row
BWx a bunch

KB Med ball
70# KB, 50# MB
5 snatch/arm, 5 swing/arm, 10 slams
3 sets

Not bad, I did deadlift all beltless and strapless with a double overhand for the most part. On my later sets with 455 I had to resort to a few reps of each set over-under...I need to train grip more. I have been doing some fat grip work at the end of workouts to see if that helps. Jesse gave me a Jack's Pizza to try, for the money, it was pretty damn good. I made the whole thing and folded it in half calzone style. Not a bad post training meal.

Monday
Press

Bench
135x5
205x5
240x5
270x10
225x10x3
225x5

Pullups
A lot?

Blast Straps
Pushups
Scarecrows
Face Pulls
Biceps
Fallouts w/ alternating arms

Tabata?
Played a ~ 4 min song and sledged the hammer for sets of 20...not sure how many we did.

Friday
Lower

Squat
Worked up to 500x5

Zurcher
315x10x3
405x2

Bent row
225x10x3

Neck tabata
50 db

Weighted leg raise
35x10x3

Fat grip shrugs
225x10x5

Not bad, I was hoping for more reps on the squat, but I'm happy with that. I got to train in a dungeon gym that was pretty much just rust and pain!

Thursday
Press


Military
135x10
135x5
155x5
185x3
205x5

155x10x3

Pullups
5x5
Hanging leg raises
5x5

DB Raises
Front and Side
35x10x3

Hip Ext Rot
Trying these to see if they add some rotational stability to my right knee.

Short and sweet. I trained this morning at 6:30 so I can head out to BFE with the lady friend this evening. I'm disappointed that I can't train at the jungle, but it will be nice to get out in the open for a few days.

Tuesday
Lower

Deadlift
worked up to
420x5
480x3
540x4 (Hook grip PR...not much else though)

Snatch Grip DL
315x5
335x5
365x5
385x5
405x5

KB Row Med Ball Slam
106x10:35x10 Repeat 3x

Tabata
Med ball slams
35-25-15 rotation

Core
Hanging Leg Raises


Not bad. My wrist really flared up bad today. I couldn't use straps so I figured I'd give hook grip a go. It really limited my pull so I was disappointed in the reps, but it is a hook grip PR and if it will get Jesse to shut up about hook gripping, then it isn't a total loss...ha ha, knowing he reads this...I'm sure I'll get some shit. I think that I need to do more volume on my deadlift days. I'm thinking about dropping down after my top set each week and hitting something like 10x2 or a 5x5 just to get some extra work. These will probably be dead stop each rep.


I hope I can get everything healed up soon...being beat up sucks

On a side note, I got a cake pan for christmas that makes cakes into the shape of a donut...but like 10 times the size of a regular donut. I call it the Mac Cake

Monday
Press

Bench
135x5
185x5
225x5
235x5
265x3
295x6
Add slingshot
315x4
335x3
365x2
390x1

Press/Pull Ladder
135 OHP/BW Pullups
worked a ladder to 5 and back

Blast Strap Oblique Crunches


Neck
70x25x3

Short and sweet...I really wanted 7 on the 295 bench, but I guess you take what you can. That's not a calculated max PR, but it is a rep PR so I'll take it.

Sunday
Misc

Hang Cleans
135x5
225x5
275x5

Rehab

Thursday
Press

OHP
135x5x3
155x3
175x3
195x8 (247 PR!)
Reverse Band seated
225x5x5

Pullups
w/ L sit
BWx6x6

KB Tricep Ext
106x10x2

Blast Strap
Scarecrow x a lot
Curls x a lot

Core
Hanging Leg Raises
Neck 75x25x3


I did some log press but couldn't do any leg drive. That's disappointing, but what can you do...just need to keep the knee rehab going. I did manage to get 235 up on the log.

Tuesday
Lower

Deadlift
135x10
225x5
315x5
405x3
455x3
510x8 (645)

Good Mornings
Cambered Bar
135x10
225x10x3

Bent Rows
275x5x3
275x11

Reverse Hyper
200x15x2

Tabata
25# Sledge
70# KB Snatch (Dumb)

Good day! I wasn't real happy with my deadlift. I wanted 10, but 8 will have to do. I've decided to start keeping track of where those reps would put me for a max and go for PRs that way. I need reps to shoot for and hopefully this will be less ambiguous than "Max Reps". The tabata suckata-ed today, I've been sick in the lungs for a few days and this didn't help. I need to get the intensity back in my training...it's going to start with getting my knee's back to normal.

Monday
Press

Bench
45x10
135x10
185x5
225x3
255x3
280x7
With Slingshot
315x5
335x2
365x2
385x1 (PR)

Rolling Bar hangs/pullups
Some

Blast Straps
Scarecrows/Bicep Curls
Some

Laying Tricep Ext
50x10x4

Hanging Leg Raises
Some

Not real happy with the bench. The slingshot felt good, but the regular press felt heavy at 225. I know it's because I've been a bit under the weather and my nutrition was pretty shitty today. All excuses that there is no excuse for. Looking forward to benching next week to see if I can break through. Deadlift tomorrow!

Catch up

It's just been a bit crazy these past few weeks. Lets see...here's a bit of a run down.

First I was de-loading. Before that I hit 575 on the box squat, and during de-load I did 240 on the Military press, not great, but it is what it is. Following the de-load I've just been following the plan. Not much to report, I'm still in the 8-10 range on most of my lifts, which is good. I did 480 for 10 on a day when 225 felt more like 522 and I was convinced that either Jesse's weights didn't weigh what they said, or I was losing my mind because the right side felt 25 pounds heavier than the left. I'll chalk it up to a moment of psychotic mental duress. Not much of a catch up, but whatever...

Today
Saturday
Squaterday

Squat
135x10x2
225x8
315x6
405x5
495x3
515x2
550x1 (PR?)

Deep squats
135x20x2

Bent Row
225x10x3

Core
weighted leg raise
35x10x3

Not bad, I trained at the campus rec with Sarah. I didn't get to Troy's this week which sucked, but I'll get out there soon I hope. My right knee has been giving me troubles, I tested push press on thursday and it was really buckling when I was pressing. I tried 135 today with my knee brace on and it felt pretty solid. Maybe I'll just have to keep that on during explosive press movements from here on until I can get the money to get it fixed, and the timing worked out.

Thursday
Press deload

OHP
110x5x2
200x2
220x1
240x1
260x0
250x0
200x7

Log Press
180x6x4

Blast Straps
Chain pushup stupidity

Pullups
some

Sledgehammer
lots

Tuesday
Lower/upper Deload

Clean
135x5
225x3
315x1

Deadlift
315x5
From Deficit
405x5x5

Bench
135x10
185x10
225x13

Stones
330x1x7

Core
Plank rotations
Windmills
Russian Twists

Not bad, I've been feeling like my training has been a bit lacking. I know I'm getting stronger, but I just don't have that kick that I'm used to having. Maybe it's because of my recent injuries, or that I don't really have a contest to train for in the near future, but I'm going to try to get that back. I'm tired of feeling like a sissy...

On a side note, I have no excuse for feeling like a sissy after watching this video. This may be the most gut wrenching video I've ever seen on facetube...or any video ever for that matter. I dare you to try to watch it without having your nuts jump up into your stomach...or for you females out there...having your ovaries tied in a knot.

Two words sum up my thoughts on this...the second is "That"

Thursday
Press

OHP
Strict
worked up to
160x5
180x3
200x7 (PR)

Bench
worked up to 315 w/ slingshot x8
then worked up by doubles to 375x2 Slingshot pr

Pullups
some

Blast Straps
Pushups
7chains x1
6chains x2
5chains x3
...
...
...
...
BWx8 (kind of...)

Med Ball Slams
Weighted Leg Raises
Grip
Neck

Not bad...still moving along.

Tuesday
Lower

Deadlift
135x5x2
225x5
315x5
405x3
475x3
525x7 (PR)

Squat
Cambered bar
135x5x2
225x8x3
315x8
(I don't know what was even on there, but this is close enough)

KB
Das Beast
Swings, Snatches, Cleans, Presses

Core
Weighted Leg Raises
30x10x4
Laughing at Mac, Corey, and Jesse...
2 hours

Grip
COC
1.5x5
2x5
2.5x10 Varsity
2.5x5 JV

Good day, I'm really sore from yesterday for some reason. I didn't feel like I did much tonight, but I guess on paper it looks better than it felt. I think tomorrow I may do some tabata conditioning just to get some of the kinks out.
The DL isn't a PR as far as calculated weight goes, but it is the most I've done with 525 I think.

Slowly but surely.

Monday
Press

Bench
135x10
135x5
185x5
230x5
260x3
290x7 (PR)
Add Slingshot
315x8x3
315x5

Pullups
Rope
BWx5x6

Band Pull aparts
Russian Twists
A few TGUs
Weighted Leg Raise
Band Pull Downs
Bicep work

Felt good to be back in the gym after my down week. I am still not feeling the greatest, and 290 felt really heavy, but I did get a PR, and my shoulder didn't hurt...so bonus on both of those. Good to be back in the steel jungle.