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

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.

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

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

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.

Sunday 7-22 and Lower 7-24

Monster DB
I worked up to a pretty easy single at 167, with my right arm only since I can't figure out how to hold it with my left.
I gave 187 a couple tries, but just couldn't quite get it pressed.  I think with a little training 200 is definitely attainable in the near future.

That's really all that happened that's worth putting down.  I was struggling with the chest congestion that I've had for a week and felt like shit.



Safety Bar Box Squat
The warm ups were to a 17" box which is right at, or maybe just a little below parallel for me.  The work sets I added a plate on top of the box so I was probably just above parallel.
155
245
335
335 + 40 pounds chain x 2
335 + 80 pounds chain x 2 x 2 sets
385 + 80 pounds chain x 2
425 + 80 pounds chain x 1   I got pinned on the box on my second one.
385 +120 pounds chain x 2  I might have done this for 2 sets

245 x 20 no box

I did some light hammer curls in between sets.

Glute Bridge
120 x 5
210 x 5
300 x 5
390 x 5 x 2

I need to do these more often.

Ab Wheel x 5 - My abs were still sore from whatever I did Sunday so I switched to Paloff Presses and Planks for 3 sets a piece.

I did the 200 pounds gripper for 10 per hand with a hold for 3 sets, took my dogs for a nice little 20 or 30 minute walk, and called it a night.

This week

Tuesday 7/10
I did some random snatches and cleans and stuff to warm up.

18" Deadlift
I worked up to singles at 625, 715, and then 750. All went up pretty easily. 750 was a 45 pound PR on this lift. I would have gone up again, but I had other things planned.

Car Deadlift
This wasn't exactly a success. I had to use Jesse's Blazer, and so to be able to pick it the lever was basically at the back of the frame. I added a couple hundred pounds to it, did a couple reps, and was tired of screwing around with it.

Safety Bar Squat
315 x 2 x 3
405 x 2 x 2

These didn't feel too bad.

Barbell Rows
I started with 245 and went up from there. I only did 3 or 4 sets.

Kettlebell Tabata

I'm not sure what the weights were, but we had three different kettlebells. We rotated between them each round and did 9 rounds of swings.

Wednesday
I went swimming with Cassie at Troy's pool. We swam for 30-45 minutes and I just swam laps the whole time.

Thursday 7/12
Bench
I was by myself and didn't really have a plan, so I decided to do some reverse bands for sets of 3 or so. I figured out that the band tension at my chest was around 60-65 pounds and basically nothing at the top. I used light bands.

315 x 5
365 x 3 x 5 (I actually think this was 6 sets, but I lost track and so I just erred on the side of caution to make sure I did them all.)

These were all pretty easy. I think I would have bumped the weight to 385 or 405 if I had a spotter there, mostly for the lift off.

Incline

85 pound dumbbell for 10
100 pound db for 10 x 2

I did these all with a neutral grip. I think I would have increased the reps or sets if I had someone there to spot. These all went up easy.

I did some random barbell rows and curls in between some of these sets.

Dumbbell Row Conditioning
10 reps per arm
do one side, rest ten seconds, do the other side, repeat 5 rounds
I used an 85 pound dumbbell. These weren't super hard, but I think 100 would have been too much. I kept my form fairly strict.

Jump Rope Tabata style
10 rounds

I also took my dogs on a 20 minute or so walk after.