Events 4-14-13

Warm Up things
- jump rope
-stretch
-roll
-med ball tosses
-prowler walks
not in that order

Log clean once
270 x 5
270 x 4
270 x 3

I could definitely tell that my body was tired on this.  Probably from spending the whole day before doing some landscaping in my yard.

Farmers
2 80' runs with 245 per hand

Car DL
This is where things actually got heavy for the day.  We had no idea how much weight was actually at the handles until we weighed the frame after we were done.  Turns out the empty frame was 285 at the handle.

+200 x 5
+290 x 5
+380 x 3It turns out that Jesse was also standing on the frame for this set, so it was actually probably heavier than my top set since he weighs 240.
+470 x 3
+560 x 3

Keg Medley
270 and 220 keg x 80' each
2 runs
The first run was not fast.  The second run I thought was fast.

We are kind of getting in the habit of not loading stones enough again.  Even though the Gus is a keg load, I think I am going to make sure to get some stone loading in.

Squat 4-9-13

Jump Rope
Box Jumps
rolling
etc.

Safety Bar Squat
75 x 5
165 x 5 x 2
255 x 5 x 2
345 x 3
455 x 5
455 x 3

I was hoping for 8 here, but I'm not disappointed at all because this is the heaviest weight I've ever done for reps on this, and just a few weeks ago I barely got 8 with 425.

Paused Front Squat
275 x 2 x 3 sets

Glute Bridge
265 x 8
355 x 8 x 3

Inverse Ham Curl
4 plates assistance
3 sets of 6-8

Curls
Ab Strap Pulldown
Reverse Delt raises (I need to start doing these a couple times a week, along with more band pull aparts and things.)

4-7 Events

I got a really bad upset stomach the night before, and it carried over into training.  On top of that I was really sore and tired from the week of lifting.  It ended up being a decent day still.  It's days like this that make me confident that even on a day that I feel terrible I can still push myself and do well.

12" Log Clean and Press each
270 x 5 in 60 seconds
I had the sixth on my chest but ran out of time.  With some work, I think I'll get 6-8 on this.  I just need a little better conditioning with cleaning each.
300 x 3 press one, then clean 2 more

Farmer's Walk
I just skipped to my working weight instead of wasting energy.
300 per hand x 80 feet x 2 runs
I felt like the first run was ok, then the second run I was moving along pretty quickly.
Again, it's nice to know that even with my back and legs feeling like dog shit that the pick and my grip aren't a problem up to this weight.

Car DL Simulator
I did not want to do this at all, then Troy did 26 reps so I knew I had to do it and get to at least 20.
600 pounds x 22 reps in 60 seconds
I'm going to try this with my suit on and straps down next week to see how it feels.

Keg Load
48"
290 x 8

Keg Medley (we kept it lighter)
250 keg, 200 keg
80 feet each x 1 run

4-5 ME Deadlift

We were planning on going for a max double.  Little did we know that benching heavy after not benching at all for 6+ weeks would make us very sore, especially our backs and hamstrings.

Dead
245 x 3
335 x 3
445 x 2
535 x 2
585 x 1
625 x 1 no straps, then I tried to strap up and pull another and failed.

http://www.youtube.com/watch?v=OkV7Tdw8lJA

I'm honestly not too upset that I pulled 625 being really sore from the day before.  I'm hoping to hit close to 650 in the meet.

Lat Pulldown with narrow handle
140 x 10 x 4

Reverse GHR thing
sets of 5, I had 180 pounds of assisstance

I can't remember what else, probably not much.

4-4 Press

We decided to not really follow the cube and to see where our paused bench was at since we are competing in a few weeks in the USAPL Nebaraska State Meet.  Benching with flat feet pretty much takes any leg drive out for me.

Bench
135 x 5 x 2
185 x 5
225 x 5
275 x 3
315 x 1
350 x 1
375 x 1
405 x 1 x 2 the first was ok, the second I had my ass way off the bench

Pin Press
225 x 3
205 x 5 x 3

I feel like I did some kind of tricep work here, but don't remember what.

Grenade ball single arm Tricep pressdown
weight x 10-12 x 4

DB front and lateral raises
I kept these light and tried to focus on just using my shoulder, and not my lat and back.
15 x 10-12 x 3 sets each

Jump Rope

4-2 DE Squat

4-2 DE Squat

BBBS

315 x 2 x 5

I switched to front squat because my shoulders and elbows were bothering me.

315 x 2 x 3

GHR

a bunch

Leg Extension

100 x 10 x 3

Grippers

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