10/18/12
Lots of warming up. Swings, hamstring curls, mobility, etc.
Front Squat
Double up to 315
365 by 1
My lower back and hips were feeling like they were being stretched really far in the bottom of these and it wasn't pleasant so I moved on.
12" Deadlift (from bottom of bar)
worked up to 525 x 8 in 60 seconds
GHR on swiss ball
8
6
6
Ab Wheel
Jump rope, kettlebell swing conditioning
50 jumps x 3 sets
100 x 2 sets
15 swings x 5 sets
We went so that one person was swinging and one was jumping and then switched, so little rest.
10/19/12
Swings, pull-aparts, etc.
Hang Cleans
225 x 3
275 x 3
225 x 3 x 2
Two Dumbbell Clean and Press
75 x 12
100 x 4
Keg carry, prowler medley
180 keg, 250? keg, prowler
1 run 30 feet, turn, 30 feet back with each.
1 run 30 feet, turn, 45-50 feet back with each.
Then a little gun sculpting.
Monday, November 12, 2012
11-5 to 11-11-12
11-6 Upper
Various warm up things.
Axle Bench - grip was between being a close grip bench and where I would typically bench
260 x 10
300 x 41 (reps varied each set, but were somewhere from 10 to 5 per set)
BB Rows
245 x 10
295 x 10 x 2
245 x 10
I varied my grip from shoulder width to almost a snatch grip on these.
Ab wheel
grip
11-8 Deadlift
Deficit Deadlift
365 x 10
405 x 10 x 4 - 2 sets dead stop each rep, 2 sets touch and go
We did not take a whole lot of rest between sets. I felt like throwing up after 3 sets.
Suspended SSB Good Morning
245 x 5 x 2
395 x 5
335 x 5
Leg Curl
45 x 15 x 2
45 x 20
Neck
Ab pulldowns
a little jump rope
11-9 Accessory (this turned into basically just working our arms)
Laying tricep extension with EZ Curl bar
25lb bar + chains, each set of chains is 40lbs total at the top
1 set x 10
2 sets x 12
3 sets x 12
4 sets x 10
5 sets x 8
4 sets x 8
3 sets x 10
2 sets x 12
1 set x 20
rest times were basically how long it took to load or unload chain and for the other person to go
I really like these since they are easier on the elbow.
Pullups
green band assisted
5 sets of 4
Axle curl/ chain raises superset
Curls 65 x 10
65 x 12
85 x 12 x 4
side and front raise with one set of chains
3 each of 10 reps
the last set of side raises I just used 10 pound plates
11-11 Events
I was tired and my body did not feel very good starting out.
Log
worked up to
290 x 1
300 x 1 x 4
I was just trying to work on the clean and get some moderately heavy singles in.
High pin squats
with cambered bar
worked up to 790 x 1 x 2 in 90 pound steps
Abs and grip
Jesse bought us all some food from Boxer BBQ to eat after training. So after we got our short and not too intense workout in we ate. It was probably the best barbeque I have had.
Various warm up things.
Axle Bench - grip was between being a close grip bench and where I would typically bench
260 x 10
300 x 41 (reps varied each set, but were somewhere from 10 to 5 per set)
BB Rows
245 x 10
295 x 10 x 2
245 x 10
I varied my grip from shoulder width to almost a snatch grip on these.
Ab wheel
grip
11-8 Deadlift
Deficit Deadlift
365 x 10
405 x 10 x 4 - 2 sets dead stop each rep, 2 sets touch and go
We did not take a whole lot of rest between sets. I felt like throwing up after 3 sets.
Suspended SSB Good Morning
245 x 5 x 2
395 x 5
335 x 5
Leg Curl
45 x 15 x 2
45 x 20
Neck
Ab pulldowns
a little jump rope
11-9 Accessory (this turned into basically just working our arms)
Laying tricep extension with EZ Curl bar
25lb bar + chains, each set of chains is 40lbs total at the top
1 set x 10
2 sets x 12
3 sets x 12
4 sets x 10
5 sets x 8
4 sets x 8
3 sets x 10
2 sets x 12
1 set x 20
rest times were basically how long it took to load or unload chain and for the other person to go
I really like these since they are easier on the elbow.
Pullups
green band assisted
5 sets of 4
Axle curl/ chain raises superset
Curls 65 x 10
65 x 12
85 x 12 x 4
side and front raise with one set of chains
3 each of 10 reps
the last set of side raises I just used 10 pound plates
11-11 Events
I was tired and my body did not feel very good starting out.
Log
worked up to
290 x 1
300 x 1 x 4
I was just trying to work on the clean and get some moderately heavy singles in.
High pin squats
with cambered bar
worked up to 790 x 1 x 2 in 90 pound steps
Abs and grip
Jesse bought us all some food from Boxer BBQ to eat after training. So after we got our short and not too intense workout in we ate. It was probably the best barbeque I have had.
Monday, November 5, 2012
Training
Last week:
We decided to do a 4 or 6 week cycle of high volume stuff.
Press:
incline 8 sets of 10
weight ranges from 185 to 225
Lower:
SSB squats
8 sets of 10 with 245
These were awful, and still 4 days later I'm not walking right and have to brace myself to sit down.
Events 11-4-12
Log from rack
worked up to 310 for a single. The press felt easy, I just need to get used to having a log on my chest again.
did some strict pressing up to 250 after.
Farmers Walk
big handles were used
245 x 80 feet x 2
295 x 80 feet x1
335 x 50 feet x 1
355 x 25 feet or so
I think the 335 was actually a PR because I'm not sure I've ever even picked that up before, so I am very please with picking and walking with 355. Once I got my feet in the right place the 355 pick was actually pretty easy.
Bear Hug keg carry
220 x 120 x 2
Neck and ab work.
We decided to do a 4 or 6 week cycle of high volume stuff.
Press:
incline 8 sets of 10
weight ranges from 185 to 225
Lower:
SSB squats
8 sets of 10 with 245
These were awful, and still 4 days later I'm not walking right and have to brace myself to sit down.
Events 11-4-12
Log from rack
worked up to 310 for a single. The press felt easy, I just need to get used to having a log on my chest again.
did some strict pressing up to 250 after.
Farmers Walk
big handles were used
245 x 80 feet x 2
295 x 80 feet x1
335 x 50 feet x 1
355 x 25 feet or so
I think the 335 was actually a PR because I'm not sure I've ever even picked that up before, so I am very please with picking and walking with 355. Once I got my feet in the right place the 355 pick was actually pretty easy.
Bear Hug keg carry
220 x 120 x 2
Neck and ab work.
Quad Cities Strongman
I have been terrible at updated my training log the last few months. Here is a video and brief write-up from the meet that was on 10-27-12.
http://www.youtube.com/watch?v=E18XLiae9IM&feature=g-all-u
Axle - 250 lbs
I got to 10 reps in 30 seconds, then just got tired. I was credited with 11 reps, and had two more overhead but just didn't get my feet stable.
Car Hold
I got 50.x seconds.
Deadlift - 525 lbs
This was from like 13 or 14 inches
I got 11 reps. I'm happy with this, but it just confirms that my deadlift sucks.
Truck Pull arm over arm
21.x seconds
Stone - 320 lbs over 48 inch bar
I got 8 reps. My lower back was torched from the deadlift still so these could have been better.
http://www.youtube.com/watch?v=E18XLiae9IM&feature=g-all-u
Axle - 250 lbs
I got to 10 reps in 30 seconds, then just got tired. I was credited with 11 reps, and had two more overhead but just didn't get my feet stable.
Car Hold
I got 50.x seconds.
Deadlift - 525 lbs
This was from like 13 or 14 inches
I got 11 reps. I'm happy with this, but it just confirms that my deadlift sucks.
Truck Pull arm over arm
21.x seconds
Stone - 320 lbs over 48 inch bar
I got 8 reps. My lower back was torched from the deadlift still so these could have been better.
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