pain free squats

HI Bar OLY Squats with my knees damn near touching no belt

135x5

225x5

275x3

315x3 fell forward on the 4th rep out of the hole, little to heavy for squatting like this. 

did about as deep of a squat off the pins as you can do getting under it was just stupid. 

225 3x5

ab band pull downs 3x12

Pressing of sorts

My low back is as sore has it been in over a year from that deadlifting Tuesday. Foam rolling has been painful. Feels good!

Log Press

95xbla bla bla
145x5
185x5
205x3
225x3 ah good enough, I had zero explosion today, these were pretty much push presses. I could take this as good or bad depending on how you look at it.

Standing OH Lockouts (off pins forehead level)

190 3x3 +5lbs over last week and easier

axle strict press

123x5
143 2x5

I really such at these after other stuff

Hammer curls to supplement my shake weight training

65s 3x8

strength up technique down, someday the two will fuse together.

Coan/Phillipi week 4 also known as pure hell

Sunday I did some highland throwing, shotput/bramer stone, LWFD and caber. Think I learned a lot on the stone throw. LWFD and hammer still suck donkey dick.

anyway

Bodyweight 188, my body just doesn't want to get bigger

Deadlifts

135x5
225x5
315x3
365x1 DOH
405x1 mixed grip
455x
490x1..... miss the 2nd BLAH should have never took my hands off the bar. Should have just pulled before my body had time to realize what the hell I am doing to it. OH WELL

"speed" deadlifts this is the week  where they ain't very speedy

410 5x3 90 seconds rest between sets.

 oh boy did these feel awful, it was a really mentally tough workout, i mean the pulls were not that bad but i just kept feeling worse and worse. I think my dog got worried about me as you can see in the video haha.  At least it is over with

Circuit....... 120 seconds rest between exercises 2-3 minutes between rounds

Stiff Leg Deadlift 275 3x8

BO BB Row 225 3x8

Chin up 3x8 these for whatever reason felt easy.

Next week is a back off week which is obviously needed. Pretty much the mock meet I did at Gold's last weekend was a little to much to recover from as deadlifts last week felt awful also. I will regroup next week then week 6-10 will get smashed

Friday Night Squats Saturday Morning events

Friday Night

Todays training just wanted to work up to a 300ish squat see where I'm at 

OLY Squat DEEP

135x5
225x5
275x3
295x3
315x3 where my groin felt it. Think I am going to get a set of briefs  Got to keep knees straight for now, hard to do.



Saturday morning


Short strongman events session going to have a long day of highland throwing tomorrow 


Yoke walk no belt 80'
150x2
240x2
380x1
450x1
500x1
550x1 Belt less PR

620x20ft haha little to much for now, I think 650 no belt in around 3-4 weeks I have to harden my skin back up on my back shit is raw after this!


Atlas stones no tacky to 50"


230x5 


probably a no tacky pr as I never train without tacky I would have done more but the stone got wet as the tires I was unloading the stone onto were full of water


Going to demolish a hill side with a pick, shovel and wheel barrow for deadlift assistance 

Overhead presses

12" Log C&P

95x5
145x5
185x3
205x2
225x1
245xnope

http://www.youtube.com/watch?v=q5yt-QhqKQM

Always stall at 245 but I'll progress from here this time. Less rep crap more lockouts and stuff

OH Lockouts (forehead)
185 3x3

1 arm 2" db press
95x5 boff arms

hammer curls

Deadlifting up to 505 in 3 1/2 minutes

Coan/Phillipi deadlift week 3

my laptop died so been away good news is someone turned my flip cam in at the gym

Anyway

2/1/11 Coan/Phillipi week 3

Deadlift

135xsome
225x5
315x5
405x2
465x2 grinder

Speed deadlifts

380 6x3 of pure hell

circuit

SL DL 275 3x8

BO BB Row 225 3x8

Chin ups 3x8

this really sucked doing the pseudo powerlifting meet sunday I knew would make this difficult oh well still got through it! been eating a a lot extra and sleeping like crazy trying to recover. Beef and coconut ice cream cures all