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

Overhead Pressies Lucky #7

I ate 1 million calories consisting of 16oz rib eye full rack of ribs big bowl of diced candied sweet potatoes. yesterday then today ate fried bacon wrapped prawns so life is good


Log Press
95xtootlie doo
170x5
195x5
220x7.......  My body just shuts down on any overhead at 5 reps haha Can't get a 20lb  pr everyday

Circus DB

115x7 +1 from last week and no belt

Strict BB Press

135x5
145x5
160x7 theme continues......  might be a pr I dunno

Pull ups

3x10

Youtube decided it hates me

Deadlifts Going Bananas

I was supposed to back off this week but I am just roaring all day. I was pacing like a damn bull. I feel it so I trusted myself.

Deadlifts

135x5
225x5
315x3
375x3
425x3
480x5 PR+25lbs! This in a way felt easier then 455x6 last week. Even if the last two where hitched sue me

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

Pendlay Rows

135x5
225x5
245x3
275x3
245x3

Like these, a lot easier on my lower back then normal BB Rows

Stone Trainer

To help with my squuuuuezzzzzzze on stones

150  2x8 TOUGH killed my forearms and abzzzzz

CG BENCH tricep pump brah

Close Grip Bench

135x5
165x5
190x5
215x10 PR
add sling shot
215x10
215x10

Working that lockout.......

DB flies

3x12

BO rear delt flies

3x8

Hammer curls

3x8

Plan is to do 2 sets matching whatever I did raw with the sling shot. it seems to work out. I really like that thing. Hope it helps me press out some heavy log presses.

Easter Throwing

I got just a little intoxicated Friday night bad news is I was a pussy and skipped strongman training Saturday good news is that means I now have only 3 more times to use that excuse this year.

Sunday I went and picked up my friend who proceeded to load up a assortment of spears and axes, bows in my truck along with the highland games implements.

Picked up my other friend who proceeded to give us awful hand me down tank tops (you will see evidence of one while I am tossing the caber )

Headed to Schafer park which really is an amazing place with fields to throw on, uprights for WOB, Tires, stones, all in the middle of a bunch of redwood trees.

Warmed up with some Standing throws with a 12lb shot and I got to say I am being a lot more explosive and actually spinning through on the throw, should be good for a few more ft next games.

Then got distracted and it turned into some medieval gladiator training of throwing huge spears and axes before going to do WOB

This setup has two poles one really high and another lower. I think the tall one is at either 18 or 20' so did some tosses with the 28" weight for fun and was getting the height for it but couldn't seem to get the weight to arc backwards.

Did throws with the 56# first few where silly but after a few throws I got it going right, Hit 10' a few times easy which is good, gave a 11' a few shots and it is almost there.

Did some light hammer, still hate this event..........

Few reps with some light natural logs, Rows, curls, etc

Loaded a stone a few times

Then some people showed up with a shiny new caber. So picked that thing up.

I can get away with lighter cabers of just picking the thing and using my strength to just flip it with no setup so but to progress to heavier cabers I need to work a little harder then that. So worked on getting a decent pick, controlling the caber. Getting arms high. I need to remember to look up..... I wrangled that thing in on the first toss. Second I was happy with and would be a 12 if I bought the judge a few beers at the previous comp.

http://www.youtube.com/watch?v=gx2t-J0fM5A

Get Back to seriously squatting

Man did squats feel like doodie doo while warming up

135x5
225x5
275x5
315x3
345x5

I was seriously thinking 3 would be tough, so with my first real squat workout since straining my groin went fairly good.

Power Snatch

135x5
155x5
165 1 rep on the minute
5 reps

Knees to elbows

3x8 no crossfit swinging

OH Squat

135x3
155x3
185x1

Needed to pump up the quads before I go out for drinks you know. 28" 190lbs not to bad

Use the Jerk Kalle

I mixed my BCAA drink Power Thru in some coconut water today. Interesting, Ultra hydration.

Log Press using a split jerk sorta

95x5
145x5
185x5
215x3
245x3 PR+10lbs BOOM

http://www.youtube.com/watch?v=Ir83eJnHweM

Axle  Power clean and press
123x5
 AMRAP in 90 seconds

173lbs 8 reps

OH Strict Press

135x5
155x3
175x4 PR+1 rep

Wide grip Pull ups

3x8 not very strict, them bitches be hard

Band curls for that pum............. errrr I mean bicep tendon conditioning

Riding the wave............ Making my potential   a reality one day at a time.