ME Pressing 5-9-13

General Warm Up

Stretching

Bullshitting while I finish my pre-workout

etc.

12" Log Clean and Press

85 x 5

135 x 5

205 x 3

255 x 3

305 x 2

325 x 2 (video below) I'm pretty sure this is a PR since my max log press before this was at 330.

305 x 2

295 x 2 I was going to do more, but I after the second rep I was too close to the wall behind me and I brought the log down on my face and smashed my head between the log and wall. It was unpleasant.

295 x 5 I did 4, then had to drop the log because it was all over the place and cleaned it one more time for the last press.

Mick got a video of the last two presses, so I will add them once he puts them on youtube.

Bench tricep work

I had the idea to do a board pyramid up and down with the same weight, and so I presented it to my training partners. It immediately turned into a bunch of shit talking about who would do more. Troy used 185 and made it to the 5 board, so I picked 250 as my weight to use.

Started with weight to chest x 5

1 board x 5

2 board x 5

3 board x 5

4 board x 5

5 board x 5

4 board x 3 I was done after this.

DB Incline

80 x 10

90 x 10

100 x 6

My triceps were just done.

Dumbbell lateral raises

10 x 25

15 x 10

20 x 10

25 x 10

30 x 10

25 x 10

20 x 10

15 x 10

10 x 10

5 x 10

Dumbbell front raise

10 x 10

15 x 10

20 x 10

25 x 10

30 x 10

25 x 10

20 x 10

15 x 10

10 x 10

7.5 x 15

5 x 15

I just wanted to get some more volume than I normally do on the shoulder raises.

Monster mini band pressdown

1 band per arm

5 sets of 20 rep

http://www.youtube.com/watch?v=vHgkwgyHTao

Rep Squat 5-7-13

Safety Bar Squat
I was planning on using 425-450, but my body was pretty tired from Sunday still

405 x 8

Barbell paused squats
3 second pause
325 x 3
375 x 3 x 3

Reverse Ham Curl
2 plates, 3 25's assisstance x 8
2 plates, 2 25's x 5
2 plates, 1 25 x 5
2 plates, 1 25, 1 10 x 5

Donkey kicks under reverse hyper
50 pounds
10 each leg x 3

Reverse Hyper (I was doing these sets in between calf raises and abs.)
50 pounds x 10 x 5 sets

Calf Raise
135 x 20 x 3 sets on plates to get a good stretch

Ab strap pulldowns
90 pounds x 15 x 3

Events 5-5-13

Log Press/ Axle Medley
250 log/ 270 axle
alternate between the two for as many total reps in one minute

http://www.youtube.com/watch?v=0g1Y6-hLD-o&list=FLeTPQj6KXYJ3BeE3kHTde3g


First try: 3 log presses, 2 axle presses
Second try: 2 log, 2 axle in like 45 seconds.  I just wanted to do 2 each to try to transition faster.

Farmers Walk
295 per hand
I used the big farmers handles.
2 runs x 80 feet
Neither were super fast, but felt solid.  I need to work on speed more.

14" Deadlift for reps in one minute
625 pounds
I got 5 reps in around 50 seconds.  I was shooting for 3 so I'm very happy with this.

http://www.youtube.com/watch?v=3ja1xoL0ddE

Prowler/ Sand Bag carry medley
400 pounds on the prowler/ 250 sandbag
50 feet with each
I did one run in 19 seconds.

Stone Series
230-360
I did one run of the series in like 50 seconds.  Then I did 3 more reps with the 360 stone.

http://www.youtube.com/watch?v=sTbxmmhvCOE

Then I did two quick 50' runs with the 250 sandbag and was done.

ME Deadlift 5-3-13

Snatch grip deadlift from 3-4" blocks

worked up to 545 x 3

Sumo Deadlift

225 x 5

315 x 5

365 x 5

415 x 5 x 2 or 3 sets

Reverse Ham curl thing x some

Fat Bar lat pulldowns
140 pounds x 12 x 3

Seated rows
3 sets of 20

Biceps, Abs

ME Press 5-2-13

We treated this day as more of just a tricep overload, since we knew we would be pressing relatively heavy on Sunday too.

Swiss Bar Bench with tampon board
110 x 5
160 x 5
160 + 40 pounds chain x 3
160 + 80 pounds chain x 3
160 + 160 pounds chain x 3
160 + 200 pounds chain x 3
210 + 200 pounds chain x 3 x 3

Reverse band seated overhead press
average bands choked around top of rack
225 x 5
275 x 5
315 x 5
335 x 5 x 3
335 x 3

I forget what all other tricep movements I did, but I know I did some band pressdowns, cable pressdowns, and some shoulder raises with kettlebells and dumbbells.

I also screwed around doing some curls and shoulder raises with a bamboo bar for fun.

DE Squat 4-30-13

Safety Bar Squat
Empty bar x 3
155 x 3
245 x 3
245 + 40 pounds chain x 3
245 + 80 pounds chain x 3 x 6 sets

Split Squats
BW x 10 per leg x 2 sets
I think these might be a nice thing to work in, as long as they don't hurt my patella.

Glute Bridge
225 x 8
315 x 10 x 3 sets
I'm assuming that my 6' bar weighs 25 pounds for these.

Ham Curl
45 pounds x 10
45 x 25
45 x 15

Ab Wheel

USAPL Nebraska State Powerlifting Meet 4-27-13

I started having some allergy issues on 4-21, and it turned into a sinus infection.  On top of that this meet was drug tested so I was not able to really take anything to help.  My numbers weren't quite what I had hoped for, and I'm sure that was part of the reason.

Squat
507 (230 kg) - felt heavier than it should have
545 (247.5 kg) - I knew from this squat that I was not going to hit anywhere near the 580 or so I'd hoped for
561 (255 kg) - I just let myself lose tightness, and forgot to get my eyes up.  I missed this when I was like 3/4 of the way up.

After squatting I started to feel really shaky and all together not good.  I drank a bunch of water to try to help, but still felt the same going into benching.

Bench
352 (160 kg) - easy
380 (172.5 kg) - this actually felt pretty easy too
402 (182.5 kg) - I got stuck.  This was probably a combination of just not being as strong of bencher as I should be, feeling awful, and not being able to really feel good with the setup.

After this I drank like half a gallon of ice water, and they also turned some ventilation fans on to get the air moving.  Just cooling down a little bit made me feel a ton better going into deadlifting.

Deadlift
I was feeling kind of apprehensive about my opener, so I started warming up way to early just to make sure I didn't need to change it.  After working up to a super easy 545, I decided to leave it alone.

605 (275 kg) - smoked it
650 (295 kg) - easy - I was actually only going to go somewhere around 630, but Mike Taylor had me go higher.  I'm glad I did.
678 (307.5 kg) - I maybe should have gone a little bit lighter, but Mike picked this weight and I trust his judgement based on how I had looked.  I pulled it to just about my knees pretty quick, then just ran out of gas to get it any further and lock it out.

This just gives me some numbers to shoot for in September when I compete again.  I would like to go 585-600, 400+, and 675-700.