Squat 3-26-13

Tonight was supposed to be a deload, but for several different reasons we justified going for a heavy single.

BBBS
135 x 5
225 x 5
315 x 3
405 x 1
add belt
495 x 1
545 x 1
575 x 1 PR
585 x 1 new PR  (previous PR was 563)

Glute Bridge
265 x 5 x 5

Single Leg leg press
2 plates x 10 per leg x 3 sets

Good Morning
135 x 10 x 3

Prowler drag/ push medley
40' backward drag, 40' push on low handle
down and back was one
90 pounds x 3
140 x 2
rest
140 x 3
rest
140 x 2 non stop

Crunches on swiss ball

Events

I was tired, and just about everything hurt from Friday still.

Pressing went terrible and felt bad
Axle 295 x 2

Strict Press
155 x 5
175 x 5
195 x 5
225 x 1
255 x 1
275 x fail (I really think it would benefit me to have a better strict press, if for no other reason then it would mean I probably had improved my tricep strength.)
225 x 3 x 2

Pretty much everything else I had planned was off the table at this point, so I decided to consider this my deload, and probably do some heavier work next week.

Saxon bar grip stuff (I really like this thing, and think it is a great tool for building overall grip strength, and a lot of hand strength.)
3" side
85 x 3
135 x 3
185 x 1

4" side
85 x 5, 3, 20
105 x 10, 12
125 x 2

Hanging leg raises by some.

Rep Deadlifts

This was done at Omaha Barbell.

Warm Up

Roll

Stretch

Lacrosse ball rolling

Box Jumps

Jump Rope

Kettlebell Swing

etc.

RE Pull

Conventional

DOH

265 x 5

355 x 3

420 x a couple

add straps

535 x 8 (10 pound rep PR)

these didn't feel too bad, so I got the idea to pull a couple heavy singles

605 x 1 alternate grip, just to do something over 6 with no straps

635 x 1 with straps (2 months ago this was a PR, now I am pulling it after a heavy rep day, and a heavy single before)

Sumo Axle Deadlift

all DOH since we were using this as a grip exercise too

240 x 5 x 2 sets

300 x 5

320 x 3

340 x 1

360 x most of 1, but still a fail

Meadows Rows

110 on bar x 10

155 on bar x 10 x 3 sets

Fat Bar lat pulldown

90 x 10

180 x 10 x 4

180 x 10 underhand grip

90 x 10 x 2 underhand grip

Curl Variations (fat e-z bar, swiss bar) x some (just enough to get a good gun pump)

Yoke walk/ push medley

they have the Rogue yoke with skids so that it can be pushed

350 x 40 feet x 2 (carry, push)

350 x 40 feet x 1 (carry, push, carry)

since these felt good, we decided to add some weight and just do the walk

530 x 40 feet 

710 x 40 feet

800 x 40 feet

850 x 40 feet

Spud strap ab pulldowns

90 x 15

140 x 10

140 x 10

90 x 5

90 x 10

ME Squat 3-19-13

My body just wasn't ready for a ME day today, but we did it anyway.

Safety Bar Squat
155 x 5
245 x 3 x 2
335 x 3
425 x 1
475 x 1
515 x fail (shouldn't have tried this with how I felt)
475 x 1 x 3
335 x 3 just to check depth.  I felt like I was stopping myself higher than normal, and I was still way below parallel.

GHR
assisted with monster mini
8 x 3 sets

Mini band abduction
12 x 3 sets

Calf raise on leg press
25 x 3 sets

Grippers
150 x a bunch with a pause
200 x 10 per hand with a pause for a couple sets
150 x some more

I was dragging ass and ready to be done, so we called it a night.

Events 3-17-13

We decided to do a run through of the events for the Gus this year.

Log Clean and Press each rep

260 pounds x 6 reps
These felt ok.  I think I would like to hit 8 on this.

Farmers walk 80'
300 pounds per hand
14.xx seconds
not blazing, but not slow
I'm actually just happy that the grip was not a problem, because my hands felt like shit.

Car Deadlift simulator
600 pounds x 21 reps in 60 sec.

Keg Load over 48"
290 x 8 reps
I easily could have got more, but the keg was bouncing so erratically when it landed that I lost a couple seconds or so just getting it back to me each load.

Keg Carry Medley 60'
270 and 290 keg
I finished in like 44 seconds

Then we messed around with the Rolling Thunder and went home.

DE Pull from 3-15-13

Went to OBB again tonight.  Again, I liked it a lot because there was almost nobody there when we were.

General warm up stuff:
Roll
band pull aparts
stretching
etc.

Box Jumps to 24" or so
4 sets of 5

Deadlift (no belt, no straps)
405 x 2 DOH x 2 sets
405 x 2 alternate grip x 8 sets
rest time was just to switch weights for Troy
I decided to do some alternate grip pulling so I won't forget how, and also to get a little forearm and bicep stretch.

BB Row
265 x 5 x 2 sets
315 x 5
355 x 5

Fat Bar Lat Pulldown
180 x 8 x 2 sets
230 x 8 x 2 sets

T-Bar row
45 x 10 x 3 sets

Prowler Medley (Arm over arm pull, push back with low handles) probably like 40-50'
180 pounds x 2
270 pounds x 2

Hammer Curl
Some weights (around 45) by some reps (around 12)

ME Press from 3-14-13

 ME Press (3/14/13)

We went to Omaha Barbell tonight to check the place out.  I just went ahead and got a month's membership since it was only $30, and I don't think I will regret it.  The place has exactly what I'd want in a gym if I'm paying to be there.  It's big enough to have all the equipment I'll use, and some I don't need, and the people there are all of the same mindset, so there isn't much to worry about offending anyone.

Swiss bar press
This thing is terrible to press since the balance is so off.  It also doesn't allow you to get your elbows up in the bottom.

I worked up to like 280 x 2.

If we would have loaded bumpers I would have gone heavier, but I didn't want to drop the bar and make a scene on my first day here.

3 board Axle Press
I'm going to assume the bar weight was 20 pounds (which may be on the low side).

I worked up to 385 x 3
405 x 3 x 2

DB Incline Bench
100 x 10 x 3

Unilateral KB OHP
50 x 10
60 x 10
70 x 10  (these are way harder than they should be since the weight is behind your arm.)

Grey band pressdown
15 x 3 sets

Grenade Ball pressdown
50 x 10-15 x 3 sets

DB Front and side raise superset with Ab wheel pikes
10 raises/ 10 pikes
4 sets

Log Press, Deads, Events, and Squats

Rep Press 3-7-13
Log
90 x some
180 x 5
230 x 2
250 x 2
280 x 8

Tricep pulldowns with band
Overhead tricep pulldown
Some other stuff I'm forgetting.

Max Deadlift 3-8-13

Conventional Deadlift
245 x 5
335 x 5
445 x 3
535 x 1
585 x 1
625 x 1
650 x 1 Alltime PR
http://www.youtube.com/watch?v=7AwK-HYM08g&list=FLeTPQj6KXYJ3BeE3kHTde3g

675 x fail - I got this to about my knees and just quit pulling.

Paused front squats / Snatch Grip deadlift superset
Squat - 225 x 3 x 3 sets
Deadlift - 445 x 5 x 3 sets (off of 4" block)

Jesse had to leave so I was out of time to do anything else.

Events Sunday 3-10-13
Axle
I was planning on hitting something fairly heavy for a triple.
I took random jumps up to 280 x 1
325 x 5
http://www.youtube.com/watch?v=nngTrVdp1HM

350 x 2
http://www.youtube.com/watch?v=HEwazIUE_yc


Strict Press
185 x 8 x 3 sets

Car Deadlift Simulator
400 x 5
600 x 3
800 x 2
http://www.youtube.com/watch?v=JogutIpA87M

Keg Load 250
3 sets of 3
1 set of 6

Grip work, mostly with the saxon bar.

That was it for the day.  It was snowing and really shitty outside so we didn't get out at all and didn't do any conditioning or anything.

Rep Squat 3-12-13
Safety bar Squat
155 x 5
245 x 5
295 x 3
335 x 3
425 x 8  This has to be a rep PR

Safety bar Squat with 3 second pause at bottom
335 x 2 x 3 sets

Leg Press - Single Leg
sled + 90 x 10, 10, 10, 15 each leg
Light gripper work (150) in between sets of this

Seated Leg Extension
70 x 10 x 3

Leg Curl
70 x 10 x 2
90 x 15
we might have done 4 sets of this

Band Abductor things
4 sets of 10

Planks
1 minute x 3