I can't squat Friday so I figured I would bundle it with deadlifts, and to put the icing on the cake do front squats instead of back.
Warm Up:
Foam Roll
Stretch
a couple sets of squats with just the bar
Hang Cleans (very light, just to get my CNS activated)
135x3 3 sets maybe
Front Squat
225 x 3
275 x 3
315 x 3
350 x 3 (I had never done any sort of reps with more than 275 before this as far as I can remember)
Deadlift
225x3
315x3
405x3
495x1
545x1
602.5x1 22.5 pound PR
615x1 excluding the 602.5 pull right before this, this was a 35 pound PR.
I was going to go to maybe 575 after the 545 since my previous PR was a slow, hitched, just bad in general pull of 580. Jesse told me to go 600 because all the previous pulls went up very well. Since a couple people I train with had pulled exactly 600, and since I have 1.25 pound plates, I went 602.5. That went up, for a lack of a better word, easy. I knew I had more in me, but not a lot so I went 615 and it came up nice and clean, not fast but not slow, no hitch at all. Jesse got a video of it, but I don't have it.
Squats from pins starting at about the position I pull from
225x3
315x3
225x3
I think doing these will help deadlifts, squats somewhat, stones a little, and picks for farmers and frame.
Ab Wheel
3 sets of 5
I couldn't be happier with the workout overall since I went into it feeling kind of shitty and run down because of allergies. Everything just felt good so I took what I could get.
Thursday, August 4, 2011
Monday, July 25, 2011
Events 7-24
Since I competed on Saturday I used this more as a conditioning day.
Monster Dumbbell
I worked up to some singles at 147, tried 162 and failed, and then did a little medly with a 147 DB, 200 keg and 250 log.
Jump Rope, dumbbell, kettle bell medley thing
I started out with 2 sets of 100 jumps.
Then I decided to do 50 jumps, a dumbbell complex with 15 pounds of side raises, front raises, ohp, rows, and thrusters, another 50 jumps and a set of kb snatches. I did this 3 times, so 300 jumps and 3 sets of complexes and kb snatches.
Tire Flip
600 pound tire
3 sets of 5 flips
Keg Carry
200 pound keg
50 feet and back twice (50 feet, drop the keg, pick it back up, 50 feet back)
60 feet and back twice
That was good for the day and we were all ready to eat since Jesse was cooking some burgers for lunch.
Monster Dumbbell
I worked up to some singles at 147, tried 162 and failed, and then did a little medly with a 147 DB, 200 keg and 250 log.
Jump Rope, dumbbell, kettle bell medley thing
I started out with 2 sets of 100 jumps.
Then I decided to do 50 jumps, a dumbbell complex with 15 pounds of side raises, front raises, ohp, rows, and thrusters, another 50 jumps and a set of kb snatches. I did this 3 times, so 300 jumps and 3 sets of complexes and kb snatches.
Tire Flip
600 pound tire
3 sets of 5 flips
Keg Carry
200 pound keg
50 feet and back twice (50 feet, drop the keg, pick it back up, 50 feet back)
60 feet and back twice
That was good for the day and we were all ready to eat since Jesse was cooking some burgers for lunch.
Dino Gym Challenge 7-23
Max Axel
280, 300, 320
1st place
These were all easy and I think I could have probably pressed 20-30 more pounds. These felt a lot better than they had in training.
Fingal Fingers
I was last to go and heard from everyone before me how hot these were from the sun. I ended up finishing the 3 heavy fingers in just over 26 seconds. I found out they weren't joking about how hot they were and ended up with my hands getting burnt a little bit.
1st place
Farmers (300 per hand)
I didn't feel like I was moving all that fast, but finished a 70' run in 10.09 seconds so not too slow.
1st place
Power Stairs
3 steps
300, 350, 400 pounds implements
16.xx seconds
1st place
Stones
I am not real proud of how stones went, but I learned a valuable lesson. I will never again wear sleeves for stones when it is that hot out. I ended up having a bunch of sweat run out of my sleeves and onto my tacky and it turned it into vaseline. I also should have taken one or two more attempts. I still finished first in the heavyweights but am dissapointed with what I loaded.
I got first in the heavyweights and had a really fun day with some interesting events you don't see very often. It was also a good test to be out in the heat. It was 101 degrees at 10 am and 112 by the time we wrapped up.
The Dino Gym is one of the most interesting places I have been and I envy their setup and equipment. The people who train there are extremely lucky. It was good to see some familiar faces and a few new people. Overall it was a pretty relaxed competition I felt like and was a very good time.
280, 300, 320
1st place
These were all easy and I think I could have probably pressed 20-30 more pounds. These felt a lot better than they had in training.
Fingal Fingers
I was last to go and heard from everyone before me how hot these were from the sun. I ended up finishing the 3 heavy fingers in just over 26 seconds. I found out they weren't joking about how hot they were and ended up with my hands getting burnt a little bit.
1st place
Farmers (300 per hand)
I didn't feel like I was moving all that fast, but finished a 70' run in 10.09 seconds so not too slow.
1st place
Power Stairs
3 steps
300, 350, 400 pounds implements
16.xx seconds
1st place
Stones
I am not real proud of how stones went, but I learned a valuable lesson. I will never again wear sleeves for stones when it is that hot out. I ended up having a bunch of sweat run out of my sleeves and onto my tacky and it turned it into vaseline. I also should have taken one or two more attempts. I still finished first in the heavyweights but am dissapointed with what I loaded.
I got first in the heavyweights and had a really fun day with some interesting events you don't see very often. It was also a good test to be out in the heat. It was 101 degrees at 10 am and 112 by the time we wrapped up.
The Dino Gym is one of the most interesting places I have been and I envy their setup and equipment. The people who train there are extremely lucky. It was good to see some familiar faces and a few new people. Overall it was a pretty relaxed competition I felt like and was a very good time.
Monday, July 18, 2011
7-17 Events
Axel
Worked up to a single at 300. It was ugly, but I pressed it. I'm hoping to hit around 320 at the Dino meet.
Farmers
310 pounds for 50 feet or so. This wasn't fast enough. I need to work on my speed on farmers again.
Stones
worked up to 2 doubles with the 405 stone
Jesse and I did 5 runs for 90' with 90 pounds on my prowler with maybe 20-30 seconds between runs and that was enough.
I just hope I can figure out the fingers and that power stairs go well at the contest.
Worked up to a single at 300. It was ugly, but I pressed it. I'm hoping to hit around 320 at the Dino meet.
Farmers
310 pounds for 50 feet or so. This wasn't fast enough. I need to work on my speed on farmers again.
Stones
worked up to 2 doubles with the 405 stone
Jesse and I did 5 runs for 90' with 90 pounds on my prowler with maybe 20-30 seconds between runs and that was enough.
I just hope I can figure out the fingers and that power stairs go well at the contest.
Friday, July 15, 2011
7-15 Squat
Weight over bar
Jesse weighed his implement and apparently it only weighed 52, I don't think the 4 pounds will make much of a difference.
I cleared 14 easy and went to 15. I was having a hard time getting my legs into it and was worrying too much about hitting something. I think I have 15+ in me. This was the first time I'd done this so I'm happy with it.
Front Squat
140 x 5 x 2
230 x 3
320 x 1
370 x 1
410 x 1 (35 pound PR)
Tire Flip (500) keg carry (220) medley
2 runs of 50' tire flips and keg carry
1 run 50' tire flip 100' keg carry
I did some sledge swings and called it a night.
Upper 7-14
random warm up things
Incline
135x5
185x5
225x5
245x5
265x3
Incline
135x5
185x5
225x5
245x5
265x3
Single Arm DB Press
85 x 3 x 2
100 x 3 x 2
Ab plank tabata
jump rope tabata
I had to be done with this workout quick so I got what I needed done.
Wednesday, July 13, 2011
Equipment and Intestinal Fortitude
I read a post by Amy Wattles about how her kids and their friends have a huge advantage in their training lives because they have access to nice equipment. I somewhat agree with this, but I don't really think what equipment you have means a whole lot, and this is definitely not a crack at her or the manufacturer of her equipment. Of course there are some essential things, and some accessories that are very helpful to have especially if you are involved in a specific strength sport like Strongman. What I don't agree with is that you need to spend a lot of money and have "name brand" equipment to be successful. Am I at a disadvantage because I have a bunch of homemade equipment that cost me very little money compared to buying all of it?
The answer is no. I have access to everything I need and nothing I don't, including a group of great training partners, but that's a whole different topic. Plus I know if there is something I actually need, or just want that I can probably make it for about 1/2 of what I would get charged for shipping from some companies.
Is it nice to have a whole gym full of nice shiny equipment and anything you could desire? Yes it is. I've been there and had access to one of the nicest and best equipped facilities in the country. Did it make me a better lifter. Not one bit. Did having coaches watch over and tell me exactly what to do in the gym make me better? Nope. There is only one thing that really matters in the weight room and athletic development in general and that's your internal drive to meet or surpass your potential.
When I played football I didn't realize what I had and I let it slip through my fingers. I didn't give a shit about getting stronger or better really. I just went through the motions and got in and out and did what I had to. I actually thought that just because I was in a nice facility with knowledgeable coaches I would automatically get stronger and more athletic. I had no real drive to get better or take responsibility for my training, I was just waiting for results without working for them. Now I lift in my basement and a garage and I'm stronger and developing better than ever. The difference is that I am motivated and want to get better.
Inner drive is what makes someone the athlete they are, not equipment.
The answer is no. I have access to everything I need and nothing I don't, including a group of great training partners, but that's a whole different topic. Plus I know if there is something I actually need, or just want that I can probably make it for about 1/2 of what I would get charged for shipping from some companies.
Is it nice to have a whole gym full of nice shiny equipment and anything you could desire? Yes it is. I've been there and had access to one of the nicest and best equipped facilities in the country. Did it make me a better lifter. Not one bit. Did having coaches watch over and tell me exactly what to do in the gym make me better? Nope. There is only one thing that really matters in the weight room and athletic development in general and that's your internal drive to meet or surpass your potential.
When I played football I didn't realize what I had and I let it slip through my fingers. I didn't give a shit about getting stronger or better really. I just went through the motions and got in and out and did what I had to. I actually thought that just because I was in a nice facility with knowledgeable coaches I would automatically get stronger and more athletic. I had no real drive to get better or take responsibility for my training, I was just waiting for results without working for them. Now I lift in my basement and a garage and I'm stronger and developing better than ever. The difference is that I am motivated and want to get better.
Inner drive is what makes someone the athlete they are, not equipment.
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