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