By the power of Thor

Went and watched Thor which was awesome. They always fuck up comic book movies but this was well done. Got me fired up.

I just wish my back and hips where on the same page

Deadlifts

135x5
225x5
315x5
405x3
455x3
510x2 my hips had nothing oh well

1 arm db row

100x10
120x10
150x4
150x11
150x8

couldn't get damn plates to stay on

Stone Trainer

185 2x6 tooooouuuuugh

Super set

 standing Band ab pulldowns

averageband 3x15

Medicine ball slams

26lb 3x15

Conditioning seems good even if I am a fatty  at the moment

catching up on training

12" Log Strict Press
95x5
145x5
165x3
185x3
210x1 PR+5lbs
220x1 PR+15lbs
230xmiss not enough rest

http://www.youtube.com/watch?v=TeNZ5e8UlRo

YUUUUUUP

Pull ups

2x10


Yesterday I didn't have a chance to get back to my house so I went to a commerical gym with my friend. Man I hate these places....... I had to pretend like I am interested in signing up for a free pass which is always fun. 

Started to do back squats then two douche bags kept eying me and wanted to have a squat off. Of course they where doing deep knee bends. It was just annoying....... Of course I still out squatted them doing real squats. Then I emulated the way they did squats. wtf thats the easiest thing ever? 


Back Squat 

135x5 
225x5 
275x3 
315x3 
365x3 
365x3 
315x3 

easy stuff 

i kinda goofed off did some 

decline situps 45lb plate held above head 

3x10 

hanging leg raise 

3x8 

tons of face pulls 

some tricep pushdowns 

Went to train and of course was 35 minutes late so was a bit rushed. 

Quick recap 

worked up to SOOOOOOOOOO miss of 266 on the log which would be a 11LB PR its happening any day now. 

easily picked 280lb farmers walk and went about 15-20ft? which is a pr I had more in me but one of the farmers tilted to my right and as I tried to correct I basically walked sideways the whole time. So surprised by my increased grip strength 

horrible time with 680lb yoke walk...... I hate the yoke so much 

http://www.youtube.com/watch?v=eLY5x...layer_embedded

National Bench Day 

Close grip bench 

135x5 
155x5 
195x5 
220x3 
245x5 PR 
Sling shot 
245x10 
245x10 

Rear delt flies 

35s 3x12 

Hammer curls 

55s x10 
75s x8 
85s x6 

these are pretty cheaty but strengthen my forearms which helps with log clean and farmers walk 

Bench felt like crap warming up but felt strong. Pretty awesome

Reverse Band deadlift

Needed to switch things up a bit this week, have wanted to try reverse bands for awhile.

I first set up the bands on the top of the rack and the bar with 225 was barely staying on the ground and still giving help at lockout. That would have been cool for an ego stroking but I don't think thats how its supposed to be so I looped the bands around the pins on the top setting 135 stayed on the ground so prolly 100-120lbs of help at the bottom, full weight at lockout

135x3
225x3
315x3
405x1
495x1
545x1
585x1



cool........

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


Pendlay rows

225 3x10 or 9 if I cant count

Stone trainer

3 plates 3x8

Standing band ab pulldowns

average band 3x15 ab pump!!

short and sweet, perfect as this will be a semi deload for me to heal up a bit before the big push for the comp