Incline
all done with an axle
worked up to 260 x 3
added one set of chains (40 pounds)
260 + chains x 3
280 + chains x3
260 + chains x 3 x 3
BB Rows
225 x 5
315 x 5
275 x 5
325 x 5
DB Bench
100 x 10 x 3 with neutral grip
Blast Strap rows and face pulls
Landmines and Planks for abs
Prowler + 90 pounds x 10
Friday, August 31, 2012
Wednesday, August 29, 2012
Events and Squat
Events 8-26
Axle C&P
worked up to 310 x 5 clean and press each rep
None of the pressing was hard, but cleaning each rep really sucks
Frame
450 x 1 x 60'
640 x a couple missed picks and then one short run
I know that these felt shitty since I had just done the axle and I was still a little beat up from deadlift, but it shouldn't have felt as bad as it did.
540 x 60' fast
Stones
all over 54" bar
360 x 3
360 x 2
405 x 1
I had to leave earlier than usual, so that was it for the day.
Squat 8-28
My lower back was still ridiculously sore from Sunday, so everything felt like shit
Safety bar to high box (maybe 19")
425 x 3
425 x 3
445 x 3 x 3
Straight leg Deadlift
we used an axle to get a little grip work in on these
275 x 10 x 3
even as light as it was they all felt terrible because of my lower back
Hamstring curls
100 x 10 x 3
Band Pulldowns and some gripper work
Prowler sprints x 10
Axle C&P
worked up to 310 x 5 clean and press each rep
None of the pressing was hard, but cleaning each rep really sucks
Frame
450 x 1 x 60'
640 x a couple missed picks and then one short run
I know that these felt shitty since I had just done the axle and I was still a little beat up from deadlift, but it shouldn't have felt as bad as it did.
540 x 60' fast
Stones
all over 54" bar
360 x 3
360 x 2
405 x 1
I had to leave earlier than usual, so that was it for the day.
Squat 8-28
My lower back was still ridiculously sore from Sunday, so everything felt like shit
Safety bar to high box (maybe 19")
425 x 3
425 x 3
445 x 3 x 3
Straight leg Deadlift
we used an axle to get a little grip work in on these
275 x 10 x 3
even as light as it was they all felt terrible because of my lower back
Hamstring curls
100 x 10 x 3
Band Pulldowns and some gripper work
Prowler sprints x 10
Thursday, August 23, 2012
Deads 8-21
Deadlift
135
225
315
405
455
add chains
455 + 40 x 1
455 + 80 x 1
455 + 120 x1
495 +120 x 1
545 + 120 x 1
605 x fail
The chains were still on the ground a bit at the top, so I'd say maybe 5 pounds worth per chain were on the ground still.
I should have just stuck to my plan of 455 or 495 plus chains instead of going up.
Safety Bar Squat
245 x 10 x 2
295 x 10
Safety Bar hold for time
625 x 15 seconds x 2
Ab wheel
wrist roller
paloff presses
gripper
Complex of high pull, press, good morning, and row.
135
225
315
405
455
add chains
455 + 40 x 1
455 + 80 x 1
455 + 120 x1
495 +120 x 1
545 + 120 x 1
605 x fail
The chains were still on the ground a bit at the top, so I'd say maybe 5 pounds worth per chain were on the ground still.
I should have just stuck to my plan of 455 or 495 plus chains instead of going up.
Safety Bar Squat
245 x 10 x 2
295 x 10
Safety Bar hold for time
625 x 15 seconds x 2
Ab wheel
wrist roller
paloff presses
gripper
Complex of high pull, press, good morning, and row.
Monday, August 13, 2012
8-7 Pull, 8-9 Bench, 8-12 Upper
8-7
Rack Pulls from about 16"
worked up to 605 pretty easily and then just crapped out after that. I think actually doing stones and some other strongman events got to me.
Glute Bridges
some, I don't remember exactly
Hyper
Two mini bands x 10 x 4
Ab Wheel
Paloff presses
8-9 Bench
I was by myself, so I didn't get a ton done.
Bench
I did all these with my feet out in front of the bench and a flat back, so zero leg drive.
up to 315 x a couple
335 x 1 x 3
315 x 1 x 3
I did some scarecrows and a little bit of light upper back work and that was about it.
Prowler
75' x 10
8-12
I ended up benching again because I was in Alliance and that was what my dad was doing.
up to 315 x 1
add Ram
315 x 3
365 x 1
405 x 1
425 x 1 - this was pretty easy, but the Ram made the bar path get too far back and I wasn't really comfortable to go heavier with that set up.
Seated Press pin presses
from about eye level
135 x 5
185 x 5
205 x 5 x 2
Lat Pulldown
some
Rack Pulls from about 16"
worked up to 605 pretty easily and then just crapped out after that. I think actually doing stones and some other strongman events got to me.
Glute Bridges
some, I don't remember exactly
Hyper
Two mini bands x 10 x 4
Ab Wheel
Paloff presses
8-9 Bench
I was by myself, so I didn't get a ton done.
Bench
I did all these with my feet out in front of the bench and a flat back, so zero leg drive.
up to 315 x a couple
335 x 1 x 3
315 x 1 x 3
I did some scarecrows and a little bit of light upper back work and that was about it.
Prowler
75' x 10
8-12
I ended up benching again because I was in Alliance and that was what my dad was doing.
up to 315 x 1
add Ram
315 x 3
365 x 1
405 x 1
425 x 1 - this was pretty easy, but the Ram made the bar path get too far back and I wasn't really comfortable to go heavier with that set up.
Seated Press pin presses
from about eye level
135 x 5
185 x 5
205 x 5 x 2
Lat Pulldown
some
Monday, August 6, 2012
Sunday 8-5 Events
Log
90 x 5
140 x 5
200 x 5
210 x 1
250 x 10
rest 30 seconds
250 x 3
Farmers
120 x 100
210 x 100
310 x 80
310 x 60
Stones (these felt terrible, probably from not doing them for several weeks)
330 x 1
405 x 1
360 x 3
Arm over Arm sled pull
300 pounds x 60 feet x 5
Keg Carry
200 x 100 x 3
Fallouts
90 x 5
140 x 5
200 x 5
210 x 1
250 x 10
rest 30 seconds
250 x 3
Farmers
120 x 100
210 x 100
310 x 80
310 x 60
Stones (these felt terrible, probably from not doing them for several weeks)
330 x 1
405 x 1
360 x 3
Arm over Arm sled pull
300 pounds x 60 feet x 5
Keg Carry
200 x 100 x 3
Fallouts
Friday, August 3, 2012
Week of 7-29
Sunday 7-29 Events (kind of but not really)
Circus DB
worked up to a single that was way heavier than it should have been at 167
Keg Loads
200 pounds keg x 30 reps
This was actually 32 or 33 reps, but I'm not sure so I'll call it 30. Jesse and Zach were doing sets of 5 or 6 and we were passing it back and forth. I went the whole time and they switched off. It maybe took 5 or 6 minutes total, maybe less. These were actually pretty easy and I wasn't all that tired after.
Prowler
10 runs of 80 feet with 90 pounds
I feel like there was something else that I did, but the way this day went I really don't think there was. These days need to pick up in intensity and focus and I need to make sure I'm getting in at least 3 quality events and conditioning.
Tuesday 7-31 Squat
Squat
worked up to a max single
warm up
425 x 1
475 x 1
525 x 1
555 x 1 (10 pound PR)
http://www.youtube.com/watch?v=yXvEHEmVyuM
Safety Bar Squat
275 x 2
365 x 2
365 + 40 pounds chain x 2 x 5 sets
Glute Bridge
up to 300 x 10 reps
Ab Wheel
3 sets of 5
Grippers
Heavy Grip 200 x 10 x 3 or 4 sets with hold
Thursday 8-2 Bench
Bench
warm up
Add heavy reverse bands
405 x 1
455 x 1
495 x 1
545 x fail
515 x 1 x 5
These got better with each set after feeling the weight and getting used to the path of the bands. Feeling the heavier weight in my hands is going to make a big difference with my heavier presses.
BB Rows
245 x 5 x 5 sets (fast tempo, little rest between sets)
DB Incline
100 x 10 x 3 sets with neutral grip
Lat Pulldown
This was set up with a bar hanging from bands
heavy band x 10
heavy band and monster mini x 10 x 3
Paloff Press superset with Jump Rope
100 jumps
10 presses per side
5 sets of jump rope 4 sets of Paloff press
These were done with no rest as conditioning.
Circus DB
worked up to a single that was way heavier than it should have been at 167
Keg Loads
200 pounds keg x 30 reps
This was actually 32 or 33 reps, but I'm not sure so I'll call it 30. Jesse and Zach were doing sets of 5 or 6 and we were passing it back and forth. I went the whole time and they switched off. It maybe took 5 or 6 minutes total, maybe less. These were actually pretty easy and I wasn't all that tired after.
Prowler
10 runs of 80 feet with 90 pounds
I feel like there was something else that I did, but the way this day went I really don't think there was. These days need to pick up in intensity and focus and I need to make sure I'm getting in at least 3 quality events and conditioning.
Tuesday 7-31 Squat
Squat
worked up to a max single
warm up
425 x 1
475 x 1
525 x 1
555 x 1 (10 pound PR)
http://www.youtube.com/watch?v=yXvEHEmVyuM
Safety Bar Squat
275 x 2
365 x 2
365 + 40 pounds chain x 2 x 5 sets
Glute Bridge
up to 300 x 10 reps
Ab Wheel
3 sets of 5
Grippers
Heavy Grip 200 x 10 x 3 or 4 sets with hold
Thursday 8-2 Bench
Bench
warm up
Add heavy reverse bands
405 x 1
455 x 1
495 x 1
545 x fail
515 x 1 x 5
These got better with each set after feeling the weight and getting used to the path of the bands. Feeling the heavier weight in my hands is going to make a big difference with my heavier presses.
BB Rows
245 x 5 x 5 sets (fast tempo, little rest between sets)
DB Incline
100 x 10 x 3 sets with neutral grip
Lat Pulldown
This was set up with a bar hanging from bands
heavy band x 10
heavy band and monster mini x 10 x 3
Paloff Press superset with Jump Rope
100 jumps
10 presses per side
5 sets of jump rope 4 sets of Paloff press
These were done with no rest as conditioning.
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