Wednesday, April 25, 2012
Squat 4-24
I did some light cleans and snatches to get moving. I also did a little bit of heavy sledge swings.
Squat
worked up to 460 x 2
385 x 3 x 3 sets
I was going to do more light sets, but my lower back was really tight and sore from Sunday still so I quit while I was ahead.
I squatted in my olympic shoes for the first time in quite awhile. I don't understand why I go through phases where squatting in flat bottom shoes feels great, then some time later I try olympic shoes and they are back to feeling better. I will stick with my oly shoes for now.
Good mornings
5 light sets of 10 reps. I think the heaviest 2 were 185.
Sledge Swings
3 sets of 10 per arm with the 25
1 set of 20 per arm with the 16
That was enough for the night. It was one of the first semi hot weather workouts I have done this year, and I was still sore as hell from Sunday.
Monday, April 23, 2012
Throwing and Events
Friday 4-20
I went to Jesse's with the intention of throwing a little, but Melissa was training so I had to find some stuff to do while I waited.
The only highlight really is that I did one set of 20 with 225 squatting. These were easy, but I was still breathing heavy and tired after them.
I did some weight over bar up to 13' too.
Shortly after that we went to throw.
LWFD
I didn't realize how much form I had lost on these until I tried to throw and completely forgot how.
I think most of my throws were in the low 50's. I would like to be over 60'. I don't think it will be that difficult if I can figure out the spin and do this when I'm a little more fresh.
We forgot the Braemer, so we threw a 16 pound shot.
These were ok, but I wasn't getting much leg drive out of them. Probably from squatting first.
Events 4-22
60# sledge 5 swings per arm, 2 sets
This is a great way to get some blood moving.
Light snatches
135 and 155 by a couple
Axle
worked up to 310 x 1 easy.
Put on 330 and missed it. This shouldn't be that hard. I'm going to blame benching with quite a bit more volume than I'm used to for this.
Log
I also need to work on the log since I haven't used it forever and have a contest coming up with it.
250 x 5 easy
270 x 5 not so easy. The pressing was pretty good, I just ran out of gas and am not used to having a log on my chest and breathing.
Keg carry and Load
250 and 270 keg for 40 feet, load over a 48" bar.
Did 2 runs. The time was probably similar on both. I'm guessing somewhere in the low 20 second range.
Stone over bar.
330 stone
one set of 3 reps
one set of 5 reps
I could have done more on the last set, by my right sleeve slid down my arm and I couldn't get a grip on the stone with it like that. Next time I'll have to make sure it is tighter.
Car Deadlift
I really only wanted to do this because I just built a car deadlift frame. We weren't loading it a lot, but I also don't know how to compare it to other car deadlifts that I have done. The frame itself is so heavy that it affects the weight a lot.
I did one set of 3 with Troy standing on the frame behind me and Jesse's kia loaded. (I didn't know Troy was on the frame.)
10 x 1 I couldn't believe how much lighter this felt without Troy on it.
25 x 1 I was gonna do 13, then kept going. I am paying for it in a good way today.
I went to Jesse's with the intention of throwing a little, but Melissa was training so I had to find some stuff to do while I waited.
The only highlight really is that I did one set of 20 with 225 squatting. These were easy, but I was still breathing heavy and tired after them.
I did some weight over bar up to 13' too.
Shortly after that we went to throw.
LWFD
I didn't realize how much form I had lost on these until I tried to throw and completely forgot how.
I think most of my throws were in the low 50's. I would like to be over 60'. I don't think it will be that difficult if I can figure out the spin and do this when I'm a little more fresh.
We forgot the Braemer, so we threw a 16 pound shot.
These were ok, but I wasn't getting much leg drive out of them. Probably from squatting first.
Events 4-22
60# sledge 5 swings per arm, 2 sets
This is a great way to get some blood moving.
Light snatches
135 and 155 by a couple
Axle
worked up to 310 x 1 easy.
Put on 330 and missed it. This shouldn't be that hard. I'm going to blame benching with quite a bit more volume than I'm used to for this.
Log
I also need to work on the log since I haven't used it forever and have a contest coming up with it.
250 x 5 easy
270 x 5 not so easy. The pressing was pretty good, I just ran out of gas and am not used to having a log on my chest and breathing.
Keg carry and Load
250 and 270 keg for 40 feet, load over a 48" bar.
Did 2 runs. The time was probably similar on both. I'm guessing somewhere in the low 20 second range.
Stone over bar.
330 stone
one set of 3 reps
one set of 5 reps
I could have done more on the last set, by my right sleeve slid down my arm and I couldn't get a grip on the stone with it like that. Next time I'll have to make sure it is tighter.
Car Deadlift
I really only wanted to do this because I just built a car deadlift frame. We weren't loading it a lot, but I also don't know how to compare it to other car deadlifts that I have done. The frame itself is so heavy that it affects the weight a lot.
I did one set of 3 with Troy standing on the frame behind me and Jesse's kia loaded. (I didn't know Troy was on the frame.)
10 x 1 I couldn't believe how much lighter this felt without Troy on it.
25 x 1 I was gonna do 13, then kept going. I am paying for it in a good way today.
Thursday, April 19, 2012
Front Squat and Bench
4/17 Front Squat
Sledge swings
I brought my new 60 pounds sledge that I made so I tried it out.
a couple sets of 3 per arm
2 sets of 5 per arm
I was definitely warm after these.
Snatch
135 for a couple sets
I think I am kind of figuring these out finally. I'll keep them light until I do for sure.
Front Squat
worked up to 365 x 2
285 x 3 for 5 sets
Sumo Deads
I did 5 sets of 3 at 225. These were not hard by any means, I just wanted to see what they would feel like and pull really fast.
Paloff Presses
3 sets of 10
Ab Strap
3 sets of 10
more sledge swings
3 sets of 5 per arm
This new sledge is brutal.
4/18 Bench
Zach came over, which is nice to have someone to bench with for a change.
Front raises with a bar
65 x 3
75 x 3
85 x 3
95 x 3
I would like to break the USAWA record for the holdout so I better work on it.
Bench
worked up to 315 x 5 x 5 sets
Pullups
pathetic x a couple sets
Blast strap pushups with chain
started with 4 chains (80 pounds) and worked to zero doing 3 reps at each weight
one more set starting with 2 chains and doing 5 reps at each weight
Hills
These were awful this week. I think it was because Zach was there and so I was pushing myself to run a lot faster than I probably have been.
10 hills (I was ready to be done after about 4)
Sledge swings
I brought my new 60 pounds sledge that I made so I tried it out.
a couple sets of 3 per arm
2 sets of 5 per arm
I was definitely warm after these.
Snatch
135 for a couple sets
I think I am kind of figuring these out finally. I'll keep them light until I do for sure.
Front Squat
worked up to 365 x 2
285 x 3 for 5 sets
Sumo Deads
I did 5 sets of 3 at 225. These were not hard by any means, I just wanted to see what they would feel like and pull really fast.
Paloff Presses
3 sets of 10
Ab Strap
3 sets of 10
more sledge swings
3 sets of 5 per arm
This new sledge is brutal.
4/18 Bench
Zach came over, which is nice to have someone to bench with for a change.
Front raises with a bar
65 x 3
75 x 3
85 x 3
95 x 3
I would like to break the USAWA record for the holdout so I better work on it.
Bench
worked up to 315 x 5 x 5 sets
Pullups
pathetic x a couple sets
Blast strap pushups with chain
started with 4 chains (80 pounds) and worked to zero doing 3 reps at each weight
one more set starting with 2 chains and doing 5 reps at each weight
Hills
These were awful this week. I think it was because Zach was there and so I was pushing myself to run a lot faster than I probably have been.
10 hills (I was ready to be done after about 4)
Thursday, April 12, 2012
4/10 Deadlift
Squat
up to 455 doing singles.
These felt awful.
Deadlift
565 x 2
565 x 1 (the second one before wasn't quite locked out)
475 x 3 x 5 sets
These definitely were not as fast as they are supposed to be.
That's pretty much all I did. I think I should have deloaded.
4-11 Hill Sprints
I did 9 this week.
up to 455 doing singles.
These felt awful.
Deadlift
565 x 2
565 x 1 (the second one before wasn't quite locked out)
475 x 3 x 5 sets
These definitely were not as fast as they are supposed to be.
That's pretty much all I did. I think I should have deloaded.
4-11 Hill Sprints
I did 9 this week.
Tuesday, April 3, 2012
4/3/12 Deadlift
Coan Phillipi routine week 3
535 x 2
435 6 sets of 3
These didn't feel too bad, but my lower back is still bothering me a little. It's just gonna take some time to recover since I haven't really given it a chance to.
Straight Leg deadlift, bent over row, good morning, assisted pullup complex.
3 sets of 8 (I just did 20 total reps on the pullups because even assisted I couldn't get 8)
SLDL 245
bent row (used an axle) 210
GM 135 one set, 185 2 sets
I stayed somewhat light on these to make sure that I maintained good form throughout. It is still a mother to do assistance like this.
I took about 30 seconds between exercises and maybe two minute between sets.
Hammer Curls, wrist roller superset
10 curls, wrist roller up and down twice
3 times
Ab Wheel, ham curl superset
2 sets of 10 and 2 sets of 5 on ab wheel
3 sets of 5 on ham curl - I was taking it easy, these were just to get a little more work in.
Prowler
2 runs of about 80'
8 runs of somewhere between 100' and 120'
535 x 2
435 6 sets of 3
These didn't feel too bad, but my lower back is still bothering me a little. It's just gonna take some time to recover since I haven't really given it a chance to.
Straight Leg deadlift, bent over row, good morning, assisted pullup complex.
3 sets of 8 (I just did 20 total reps on the pullups because even assisted I couldn't get 8)
SLDL 245
bent row (used an axle) 210
GM 135 one set, 185 2 sets
I stayed somewhat light on these to make sure that I maintained good form throughout. It is still a mother to do assistance like this.
I took about 30 seconds between exercises and maybe two minute between sets.
Hammer Curls, wrist roller superset
10 curls, wrist roller up and down twice
3 times
Ab Wheel, ham curl superset
2 sets of 10 and 2 sets of 5 on ab wheel
3 sets of 5 on ham curl - I was taking it easy, these were just to get a little more work in.
Prowler
2 runs of about 80'
8 runs of somewhere between 100' and 120'
Monday, April 2, 2012
4/1 Events
After about an hour of bullshitting and "warming up" I finally got into some sets on the log. The worst thing about this is that Troy and I were the only two working with the log.
250 x 7
270 x some (I think it was 3 or 4)
I am not very happy about how terrible this felt. I'm not sure if it's not being used to the log anymore, being used to pressing heavier weight on an axle, or just having a shitty pressing day. I officially know now that my axle does not carry over well to the log, but the log I believe does carry over some to the axle. Looks like some work is in order here.
Jesse mentioned it, and I kind of like the idea myself of pressing on Thursdays instead of Sunday. I usually bench on Thursday so we'll see if it works out. I think it would give me a lot more quality time to focus on other events and conditioning instead of spending half the day on Sunday just pressing.
Farmers
260 x 60 feet
310 x 60 feet x 2
These were all with the smaller black handles. These are way harder to carry than the larger handles.
I think some lighter farmers to figure out how to move again is in order. I also did a bunch of jump roping on Friday and my right ankle (the bad one) and calf were super tight so these didn't feel real great.
Stones
This is one event that I shouldn't have to worry about losing my touch on. Well, I'm not sure what the hell was going on but these just felt terrible. I don't know if it's not being used to training in heat, conditioning, fatigue, or just from being locked in all winter and getting back outside but these felt awful.
I did some ab work and went home.
A few things I want to start doing more of:
1. Loaded carries - keg, sandbag, farmers, whatever. These are all terrible. I especially want to work in more conditioning work with sandbags and kegs. There is nothing like carrying a heavy sandbag for conditioning.
2. Loading - I'm not sure why we prioritize pressing over loading so much. Pressing is always going to be contested, but we all press during the week too. Loading is probably almost as common of an event type but it seems to always get pushed to the end of workouts and so most of the time it gets skipped. There is a conditioning aspect of stone and keg loading that can't be mimicked any other way, and I am severely lacking it right now.
3. Prowler work during the week - I don't know why I have my own prowler but can't drag my ass into the street and push it 3 days a week. If I even just did 6-10 runs of any distance or intensity that would add a ton of conditioning work every week.
4. Yoke - I think there would be a huge carry over to a lot of things by doing more yoke work. The core work it provides alone would help with just about every other lift. Plus I suck at it because my core is weak so doing more should be a good idea.
250 x 7
270 x some (I think it was 3 or 4)
I am not very happy about how terrible this felt. I'm not sure if it's not being used to the log anymore, being used to pressing heavier weight on an axle, or just having a shitty pressing day. I officially know now that my axle does not carry over well to the log, but the log I believe does carry over some to the axle. Looks like some work is in order here.
Jesse mentioned it, and I kind of like the idea myself of pressing on Thursdays instead of Sunday. I usually bench on Thursday so we'll see if it works out. I think it would give me a lot more quality time to focus on other events and conditioning instead of spending half the day on Sunday just pressing.
Farmers
260 x 60 feet
310 x 60 feet x 2
These were all with the smaller black handles. These are way harder to carry than the larger handles.
I think some lighter farmers to figure out how to move again is in order. I also did a bunch of jump roping on Friday and my right ankle (the bad one) and calf were super tight so these didn't feel real great.
Stones
This is one event that I shouldn't have to worry about losing my touch on. Well, I'm not sure what the hell was going on but these just felt terrible. I don't know if it's not being used to training in heat, conditioning, fatigue, or just from being locked in all winter and getting back outside but these felt awful.
I did some ab work and went home.
A few things I want to start doing more of:
1. Loaded carries - keg, sandbag, farmers, whatever. These are all terrible. I especially want to work in more conditioning work with sandbags and kegs. There is nothing like carrying a heavy sandbag for conditioning.
2. Loading - I'm not sure why we prioritize pressing over loading so much. Pressing is always going to be contested, but we all press during the week too. Loading is probably almost as common of an event type but it seems to always get pushed to the end of workouts and so most of the time it gets skipped. There is a conditioning aspect of stone and keg loading that can't be mimicked any other way, and I am severely lacking it right now.
3. Prowler work during the week - I don't know why I have my own prowler but can't drag my ass into the street and push it 3 days a week. If I even just did 6-10 runs of any distance or intensity that would add a ton of conditioning work every week.
4. Yoke - I think there would be a huge carry over to a lot of things by doing more yoke work. The core work it provides alone would help with just about every other lift. Plus I suck at it because my core is weak so doing more should be a good idea.
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