Bench....

Well more digging,  but finally got the septic line fixed so I can poop downstairs. Life is good! But my back is feeling it so I took it a little easy

Hill sprint (big big hill) with the dogs partially pulling me up the hill chasing a pack of deers. They pulled so damn hard it was the easiest that run has ever been. 

Close grip bench 

135x5

155x3

175x3

205x3

225x5

185x10

1 arm db oh strict press

65s 2x5 

push ups 3x20

band tricep pushdowns 

2x15

face pulls 

2x15

hanging knee raise 

3x8

joints killing me, going to probably just do main lifts twice this week and rest up for the highland games this weekend. 

 

SHIT I EAT "1 A.M Eggs"

This just doesn't seem right to eat when their is daylight out. But if you had a late night and get home these are quick, packed with calories and no one else will try to eat any of them and steal your precious calories.

Get a big bowl scoop out as much peanut butter (Oh wait I am supposed to be eating paleo I mean uhh Almond butter.) as you can with a spoon. put in bowl, microwave for 1 minute. crack 6 eggs into same bowl scramble as good as you can. pour in pan and cook.

Yes that is peanut butter scrambled eggs. If you haven't ate them then don't tell me they are gross.

First edition of "Shit I eat" or better name coming soon

Recipes annoy me, how much is a fucking dash? Does costco sell big huge containers of that seasoning? no well guess I don't have it then. You make it saying it had 6 servings only to find out it really is two if your a damn man who trains like one.

Mashed sweet potatoes

Put as many sweet potatoes as you can fit in a baking pan (or in two baking pans) cook at 350 for 60-70 minutes

Pull them out, decondom them from their skins put in pot. (Skins have fiber bla bla bla, No shit ) add enough cinnamon to change the color of contents.  Grab handfulls of walnuts crush in your hand add to pot. Pour a lot of EVOO in pot but not so much oil it gives you the shits.  Stir it all around

***** Add dried cranberries if feeling fruity

going through the motions

my lower back feels very compressed. All the damn digging in a trench this week has killed it. OH WELL rest up next week.

Power Snatch

95x3
135x3
155x1
165x1
172xnope
165x1,1,1

Front squat
135x5
225x3
275x1
295x1

back hurts!

kb swing snatch

ab rollouts

2x15 TORTURE

they all can't be great but on a whole this week was pretty damn good.

Press Press Press

(Say it in Marsuiz voice)

3 hours sleep, blah, blah, blah, ran out of baby wipes blah, blah, blah

12" Log Clean&Press

95x5
145x5
185x3
210x3
235x3

EASY had 5 but my left shoulder was having some instability and even youtube ain't worth getting injured for. Hell think its technically a +1rep pr ANY WHO.

12" Log strict press

185x2
205x1 big pr! i'd upload if flipshare didn't hate me Bodyweight is 183.5

2" Ironmind axle clean and press (power clean each rep)

123x5
173x10 very nice! pr

Preparing for Nats last year I did 185x11 on a barbell and it was much harder then this. should have timed it.....

Got to work on the ole work capacity rep stuff.  Nationals seems to always be clean each rep......

Ring Dips

BW 3x12

Band face pulls

2x15

Picking shit up

Deadlifts
135x5
225x5
315x5
365x5
405x5
465x1
495x1
fairly easy

Farmers picks

120x3
210x1
230x1
250x1
300x1
How the hell did this happen? Most I have ever picked previous is 270

http://www.youtube.com/watch?v=brOCv8RA10k

Farmers Shrugs

250 3x10

ring rows

3x8 i don't feel these do anything for me

70lb kettlebell swing

50 swings in 5:05

LOL my condtioning is awful did sets of 20,10,10,10

Ab rollouts 3x8

Upper Volume day

My morning bodyweight was 182.5 What?? I upped my carbs by a significant amount this week and kept all other food levels the same. My calories are higher then they have been in awhile but I think this is the leanest I have ever been. Going to increase calories even more my strength levels are still good so no big deal. I have had a lot more activity last few weeks (lots of walking) ANYWHO

Close grip Bench Press

135x5
165x5
185x5
215x5
165 3x10


Standing DB 1 arm strict press

55s 3x8

left arm felt way stronger which is very odd

DB circuit of

3x8

flies

front raises

curls

bent over raises

Another triset with average band

3x12

Face Pulls

tricep pushdowns

ab pulldowns

Squats fueled by nuclear fallout

i think being paranoid of radioactive rain and sleeping and eating all day long really helped my workout today.

Power/muscle snatch/pick something up from the floor right to overhead bla bla

95x5
135x3
155x3
165x1
171x1 PR+1lb micro plates make me feel cool

Front Squat, haven't done these in MUNFS

135x5
225x3
275x1
315x1 super easy and fast, felt a little unfamiliar but hit my goal. Pr is a coming

Kettlebell swing snatch

35x a few each arm
55xa few each arm

Midget Yoke Squat

420x1
510x1
790x1
830x1 PR+30lbs

http://www.youtube.com/watch?v=Fy5YbPfSLYI

LOL This lift has to be great for me

hanging leg raises

3x12
planks

BOOM!

deadlift, deload

Felt like crap past few days, I need a break 

Deadlift "Deload" 

135x5 
225x5 
315x5 
365x5 
405x5 

Kettlebell Swings 

70lbs x50 

went 25,10,15 about 2 minutes 

Snatch & Squat

Power Snatch

115x3
135x3
155x3
155x3
155x3

felt awful

Squat no belt ATG

135x5
225x5
275x5
315x5

Groin is 100% time to start pushing the weights again

Yoke Squat bottom of bar at 45"

240x1
330x1
420x1
510x1
600x1
690x1
800x1

http://www.youtube.com/watch?v=B2Q1lfG7dgw

kettle swing snatch

3x5 getting a hang of these, maybe.

jump rope

Log Presses

My whole body is wrecked from deadlift misses earlier this week. Plus all the damn cheat meals I have had this week. No more! It DOESN'T"T help my strength

Log Press
95x5
145x5
185x5
215x3
245x1 almost 2 All time weight pr

http://www.youtube.com/watch?v=ZmMtdYLb8xI

i am torn on this as 235x5 was so damn easy, i should have an easy 3 but i was sweating and just felt off and unstable so to get an all time weight pr in that condition I can't complain.  No more grains!

Standing Military Press

115x8
135 3x8

no belt, wraps nothing

grappler presses

band face pulls 3x15

bench

Close grip bench 

135x5 
155x5 
175x3 
195x3 
220x5 
155x10 
155x10 
155x10 

Vanity circuit 30lb db's 

3 sets of 8 

front shoulder raises 

flies 

hammer curls 

neutral grip bench press 

Took dogs for some hill sprints/hike for about an hour, they almost caught a turkey haha 

Snatch & Squat

Power Snatch

95x3
135x3
155x2
175x0,0
165x1,1,1

Ah not bad considering 165 was my max that i only hit once previously

OLYmpic squat

135x3
225x3
275x3
315x3 +10lbs

planks

Log Press 2 years to a PR

Log press
95x5
145x5
185x3
205x3
230x5 +10lb ALL TIME PR
YES YES YES! 

haha I thought I did 4 and was upset then watched the tape and saw it was 5.

http://www.youtube.com/watch?v=pDnIu-kdfQM

this is my first significant pr on the log press in about 2 years. first time I have surpassed a log press pr when I was 30lbs heavier. It feels like the beginning too. 

kb swing snatches

military press 115 3x10

i was just so excited i forgot what to do the rest of the workout but don't really care, I litterally walked a mile through mud past my ankles today which was damn tough wore me out! but took my 1 1/2 scoops of maxforce N.O and it all went away and smashed the log press.

Coan/Phillipi Deadlift week 7 Can't stop my hustle

Got a bottle of Max Force N.O pre workout formula and this was my first day using it. Go to http://www.maxforceno.com/ to check it out. Mixed up 1 1/2 scoops and didn't have a crazy rush of energy and there was little flavor with a bit of chalkiness but I probably used to much water. Also you can tell there is no extra crap in  this so probably has a lot to do with the light flavor which ain't a bad thing. Also tried their new product Power Thru which is a mix of BCAA's and other good stuff. This tasted great and mixed well compared to the USPLabs BCAA's I've been using.

Deadlift

135x5
225x5
315x3
405x1
495x2 YEA BUDDY felt easy
http://www.youtube.com/watch?v=PvlP-4wj204
405 3x3

http://www.youtube.com/watch?v=PvlP-4wj204


Mid way through the deadlifts I really felt it just give me some really nice intensity and sustained energy.  No crash, hell 3 hours later I still feel great.


Shrugs


355 3x5


Stiff Leg Deadlifts


315 3x5


BO BB Row


225 3x5


Chin Up 


3x5 


WINNING