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
Tuesday, May 10, 2011
Monday, May 9, 2011
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
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
Tuesday, May 3, 2011
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
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
Thursday, April 28, 2011
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
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
Tuesday, April 26, 2011
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
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
Monday, April 25, 2011
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.
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
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
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