a whole bunch of whatever

just felt like doing a few things without rhyme or reason

Incline bench

135x5
185x3
225x3
245x1
275x1

Military press

185 3x5

stone trainer 3x5

stone trainer rows 3x5

ressst

presses and pullups add a little more weight

didn't plan on training but couldn't help myself

Axle clean & press. Clean each rep

123x5
193x5
193x5
193x5

easy stuffs

Weighted pull ups

+25 3x5 pr +5lbs

incline db bench

85s 3x8

curls

jump rope

hot tub

Dieting down to 175

After competing in the 200lb class at nationals in 2011 my motivation was low. I ate like crap for the rest of the year and got up to around 210lbs. When it was announced that there would be a 175lb strongman world championship at the Arnold in 2013 I paced my house for the rest of the day. I was so fired up! I knew what I have to do and started getting to work.

I decided I can't waste one day with a bad training session. My diet needs to be on point. Here is what I did

My meal plan is so simple I decided to keep my strength I didn't want to do anything drastic. I started cheating less. I guess you could say my diet is 90% paleo a sample day almost always looks like this. Most of my food is organic with grass fed beef/bison and fish (talipia, salmon) as the main meat sources I just can't stand eating chicken a lot

wake up 5:30AM

Meal 1 6:15am Shake consisting of
1 cup frozen blueberries
1 cup spinach or kale
1 cup greek yogurt
28grams whey protein
1tsp cinammon
little over a cup of almond milk

meal 2 9:30AM

1 oz raw almonds
28gram whey protein
an apple


Meal 3 12:30PM (training day)
6oz grassfed steak
4oz sweet potato
1 cup of green vegetable

Meal 3 (rest day)

6oz talipia
huge mixed salad
2 tbs EVOO

meal 4 3:00-3:30PM

1 cup greek yogurt
20grams whey protein
dash of cinammon
1tbs strawberry jam (training days) 1tbs peanut butter (rest days)


1 scoop ESP Nutrition Max Force N.O 4:30-5:00PM

5:00-530PM train 2 scoops ESP Nutrition Power Thru sipped throughout

meal 5 7:00-7:30PM 6oz meat
tons of veggies sometimes sweet potato, rice, etc


if i was hungry i'd eat something again around 9:30 protein shake with peanut butter, some eggs. something with protein and fat.

my training stayed basically the same as before. I did add in more conditioning work and my job has changed where I walk a lot more than before. Lots of super sets, shorter rest peroids. All my accessory work I would try to keep my heart rate fairly high. About twice a week I finish off with kettlebell swings, medicine ball slams, high rep clean & press, sprint intervals on an airdyne, etc

I cold brew 1/2 gallon of green tea with 6 bags (a pack of 100 is 12 bucks at costco) and add 1/4 of it to 3/4 of water and drink that every day. been doing this for about a month and it seems to help more caffeine more gooder I say.

I add cinnamon to everything! It helps with insulin sensitivity is cheap and makes things taste better. I add it to all my vanilla protein shakes

If my weight loss would stall or I started to feel sluggish in the gym I would cheat, get a pizza. go out too eat, etc. Sometimes for an entire week. When I went back to my normal diet I would start to lose weight/get leaner within a few days. I guess these are called refeeds or carb ups and kick the metabolism back up again.

Saturdays my event day I would eat a ton more carbs. Sometimes even eat french toast before training. I know I burn a shit ton of calories doing strongman events for 4 hours and since I train for so long I don't get my normal 5-6 meals in, usually 3 maybe 4 so I wouldn't worry about it. I stop that and all cheating as it gets closer to a competition and having to make weight.

I would also like to note that my weight has been hovering around 185 for about 2 months. I lost the actual scale weight quickly. My weight would get up to as high as 193 on cheat weeks and as low as 181 when back to dieting I have added muscle and lost fight in a few cycles this way to get to my current state.

presses & pullups

late start but at least I had some carbs in me

Log strict press

95x
145x3
185x3
205x3
225x3
245x0 got it almost above my head blah

Super set of

Weighted Pulls ups

20lbs 4x5 PR

Axle clean & press (clean each)

173 4x5

Incline reverse db flies

3x10

lateral raises

3x10

Hammer curls 3x10

Band tricep pushdowns

1x50

Squats 'N Snatches

Good energy going into training. Rare for a Monday

Power snatch

95x3
115x3
135x3
155x3
175x2 miss third PR haha shit form with press out but whatev's

Front squat no belt

135x3
225x3
275x3
300x5 beltless pr

http://www.youtube.com/watch?v=lV-w1ZVdPzQ

some pistols I actually got some with my left leg today

medicine ball slams

Weighted ab rollouts

25x8
45x8

these were damn hard but felt awesome. I was just testing them out but they are staying for sure.

Washington's Strongest Apple 3 weeks out

Yoke walk 80'

up to 660 for 1 run

My yoke still sucks but I got it done. Sadly this is a pr.... Can't wait to use a good yoke on PAVEMENT it will feel so much easier. It always does.

Circus DB

130lbx7 PR+1 rep in 60 seconds (8 total)

130x8 PR+2 reps!

 I've really turned this event into a strength when it was a weakness. I am real happy with it!

Log clean and press each rep

Just threw 205 on it and did 12 in 60 seconds mostly 1 motion. Wasn't too hard

deadlifts and other stuff

Was pretty excited to deadlift till i remembered I was out of chalk. I should have used straps but didn't want to throw my form off since i am just getting used to pulling mixed grip again anyway.

deadlift

135x5
225x3
225x3
315x3
365x3
405x5
455x5

hands feel like hamburger this morning my grip stinks. Not bad pulling 480x5 with straps is my best 515 in a suit touch n' go  I am going to match 480x5 without straps next week

Axle stiff leg deadlifts DOH

233 3x3

Incline DB bench

85s 3x10

incline db rows

85s 3x10

"grace" with an ironmind axle

135lb clean and press 30 reps

did it in 1:51 it was pretty damn easy I guess my conditioning is better. Hardest part was counting to 30

Monday= squats

going belt less on my front squats for awhile. They always do me good. Only thing adding the belt helps is my ego.

Front squat (no belt)

135x5
225x3
225x3
255x3
285x6

some pistols haha did 10 with right leg. my left leg wouldn't work today even though my  left leg is way stronger and last time I did these I had the opposite problem

back squat

275x10
275x10

Hanging leg raises

3x10

filled up my Ironmind sandbag with 200lbs of sand for some fun this weekend

WA Strongest Apple events 4 weeks out

I passed out on my couch at 8:30PM Friday night woke up at 4:30 back in bed by 5 and slept again till 7am that felt pretty damn amazing. 

Hit the events a little earlier than normal in the day after a good breakfast 4 cups of green tea and 2 scoops of max force

Yoke walk 70'

picks and short starts up to 540

http://www.youtube.com/watch?v=_dw7xmEP4a4&feature=youtu.be

610 in about 25 seconds. PR still slow, still sucks but it is getting better. Just got to keep working

Circus Dumbbell

warm ups with 2" plate loaded db

circus dummbell

130x5 in 60 seconds

130x8 in 90 seconds

90lbs on 2" db 2x10 with left arm 

Farmers Walk 

210x140ft turn at 70

turn sucked grip felt good

Deadlifts actually feel good?!

Felt awesome for a change. I knew I just needed some lighter training and rest.

Deadlift just a belt dead stop reps

135x5
225x3
225x3
315x3
365x3
425x9 PR no straps. pr with straps is 10 and I lost balance hitching the 10th....

I baby powdered my thighs and when I tried to hitch the 10th it kept sliding DOWN when jerking it up haha

DO Stiff Leg Axle deadlifts

213 3x3

good mornings 3x10

incline db curls 75s 3x10

kettlebell swings

70 3x25

airdyne sprints 60 seconds on 30 seconds off 4 rounds

great day of training

Learning to jerk it with wobbly legs

Surprisngly not very sore today after squats yesterday. That is unless I have to bend down or walk up stairs... Also blew out another pair of jeans today.

Axle Press

123x5
173x3
193x3
213x3
240x5 PR

not very explosive, basically push pressed

Close grip sling shot bench

135x5
225x3
275 3x3

3x8 circuit of

db lateral raises
incline db flies
incline db reverse flies
hammer curls

My upper body is weak right now, overhead is still ok since I get good leg drive but lockouts feel soft. With my wrist injury it was preventing me from doing much upperbody work the last month or so and it shows. Time to build back up!

squats squats squats

Front Squat no belt
135x5
185x3
225x3
275x3
315x3 PR
335x1 PR

Practice kb snatches

yeah i don't know how to do these......

Back squat

225 3 sets of 20

This was tough, I feel better this morning than I thought I would this morning. Sure tomorrow will be worse. Walking back to the squat rack was the worst part


Ab pulldowns

3x15