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