Thursday, September 12, 2013

training 9/1-9/10

Deadlift
Warm up

Snatch
45x3-95x3-135x3-155x3-185x1

Deads
185x5-225x5-315x5-added straps-350x5x5x5x5-405x5-495x5-545x5-585x3-

Sumo
495x1-405x1-315x1-225x5x5x1w/30 second hold

Overhead Press
Warm up

Strict press
45x5x5-95x5-115x3-135x5-155x5-185x2205x2x2x2x2 all triple paused

Push press
225x2-275x2-295x0x0-275x2-245x2-225x2-185x2-135x10

Floor press
225x5-275x5x5x5

All pressing superset with pull ups

Arms
Rolling tricep extension/hammer curl
35x20/50x10-55x15/60x10

Tourniquet arms
Mini band extensions/barbell curl
50x45x25 (last 10 reverse curls)-50/45x25-50/45x25

Front Squats
Warm up

Speed
45x5-95x5-115x5-135x5-155x5-185x5x5x5

Max
205x5-225x5-275x5-315x5-365x3 biceps cramped, but still a pr.

Squat
315x3-315x5-225x5x5

Tourniquet calves
Seated raise/standing
45x30/45x40-90x30/45x40-90x30/45x50

Bench Press
Warm up

Speed
45x5-95x5-115x5-135x5-185x5-205x5x5x5x5

Max
225x5-275x5-315x5-335x5-365x2-add slingshot-405x2-425x1
All pressing superset with pull ups

Events
Axle deadlift
65x5-115x5-155x5-245x5-295x5-335x5-425x3-475x5 in 60 seconds

Log press
Log is around 85 pounds, and for some reason I labeled it as 75 in past training logs.
85x3-135x3-155x3-175x3-225x3-245x3-265x0x1

Had to go to an appointment, so a couple hours later went and did farmers walks.

Farmer's walks

110 for 6 trips at around 50 yards each

Sunday, September 1, 2013

Training August 23-29

[B][U]Events[/U][/B]

Warm up

Axle deadlift
65x5-155x5-245x5-335x3-425x2-475x5 in 60 seconds

One arm dumbbell press (standing)
75x3per arm-85x3-100x3- 120x1-135x0x0

Shot put
5 throws 50'

[B][U]Push Press[/U][/B]

Warm up

Strict press
45x10-95x5-135x3-155x3-185x3-205x2x2x2x2

Push press
225x2-275x2-295x0x0-275x2-245x2-225x6

Floor press
135x10-225x5-275x5x5x5

All pressing superset with pull ups

Band extension/hammer curl
1 mini x50/50x15-50/60x12-50/70x10

Snatch grip power shrugs
135x10-225x10-added straps-315x10

[B][U]Squats[/U][/B]

Warm up

All squats olympic style
Speed
45x5-95x5-135x5-225x5-275x5-305x5x5x5x5

Max
315x5-365x5-405x5-455x2

Front squats
315x3-275x5x5x5

Tried tourniquet training on hamstrings
Seated leg curl
90x15x10x10x10x10x20 half reps all 20 second pauses in between

Still wrapped

Superset SLDL/leg curl
Barx20/90x15-logx20/90x10-logx20/90x10

[B][U]Bench[/U][/B]

Warm up

Speed
45x5-95x5-115x5-135x5-185x5-205x5x5x5x5

Max
225x5-275x5-315x5-335x5-275x5-225x5-135x15

Klokov press
45x10-95x10-115x10-135x10-185x3 switched to btn push press 185x3

All pressing superset with pull ups

Tourniquet super set
Cable extensions/hammer curls
150x20/50x12-150x10/60x10-100x20/50x15-100x20/50x15 unwrapped arms 100x20/45x15 all short rest periods

Tuesday, August 20, 2013

Training August 11th-20th

Bench
Warm up

45x5-95x5-115x3-135x3-155x3-185x2-225x1-275x1-315x1-365x1-385x1
Pause bench
315x2-275x3-225x5-135x10

Behind the neck press
45x20-95x10-135x10x10

Lat Pulldowns
150x10x10x10

Bad day, but still tied my previous pr. Threw up all over Safeway before the gym, and had severe elbow tendinitis the whole time I trained.

Volume Squats
Warm up

45x10-135x10-225x10-275x10-315x10-365x8x6-315x10x10x10x10x10

Hack Squats
Empty x20-180x10x5x5x5x5 all reps 5 second pause at bottom

Deadlift
135x5x3-225x3-switched to sumo-315x2-365x1-405x1-425x1-455x1

Press
Warm up

Strict Press
45x5-95x5-135x5-155x5-185x5

Push Press
205x5-225x5-275x3x5!-225x5-185x5-135x5klokov press

Overhead triceps
45x20x20 Tried some others too, but tendinitis flared up again.

Band Extensions
1 mini bandx50x60x50

Deadlift
Warm up

snatch
45x5-95x3-135x3

deadlift
135x5-225x5-315x2-405x2-495x2x2x2x2-545x2-585x2-635x1-605x2


No event day due to small tear in my glute/ham tie in area. I will be taking some extra time off to rehab it for a few days. Video posted is my pr push press of 275x5, and the initial failure.

Friday, August 9, 2013

Training July 31st-August 8th

Overhead Press
Warm up

strict press
45x5-95x5-135x2-185x2-205x2

Push Press
205x2x2x2-225x2-245x2-275x2-295x2!

Rolling tricep extensions (neutral grip)
 s/s hammer curls
45x20/50x20-65x20/60x15-75x15/70x10-95x10/80x10

Deadlift
Warm up

snatch
45x5-95x3-135x3

deadlift
135x5-225x2-315x2-405x2-495x2x2x2x2-545x2-585x2-635x0x0x0(horrible, but bad recovery during remodel, so no worries.)

No motivation to continue, so I quit.

Volume Bench
Warm up

45x10-95x10-115x10-135x10-155x10-185x10-205x10-225x10-245x10x10x10x10-275x10x10x10-245x10x10

rolling triceps/hammer curl
75x15/50x20-95x10/60x15-115x10/70x10

Bent over rows
135x10-225x10-315x10

Squats
Warm up

45x10-135x2-225x2-315x2-405x2-455x2x2x2x2-495x2-545x1-585 walked it out, and re racked it.

Pause squats
405x2-315x5-225x5-135x5x5

Front squats
135x10x10x10

Seated leg curls
90x15-135x10, and my “24 hour” gym closed on me. I mean just turned the lights off before we could clean up, or anything.

Events
Warm up

Log press
warmed up with regular bar, so 45x5 then used log 75x3-95x3-125x2-145x2-165x2-185x2-215x2-235x1-255x1-275x0x0 clean was super easy, but press wasn’t happening

Farmer’s walk
105x80’-155x80’-205x80’-240x80’

Shot put throws

About 15 throws with 12 pound high school shot. All throws were around 40-50 feet.

Monday, July 22, 2013

First strongman comp write up.

I competed in my first strongman competition Saturday July 20th, and it was both a humbling, and fun experience. I've been training for powerlifting for like 3-4 years now, and competing almost 2, so with that in mind, I usually train to excel at one rep and strongman really tested my conditioning, and muscular endurance. It was an amazing experience there was so much camaraderie amongst the athletes, and the fans. Without Jeff Pearson, and Shawn Doyle in particular I never would've done half as good as I did. They helped keep me calm, and let me use their gear that I didn't have. All the other competitors were quick with a pat on the back after each event. We all cheered on each other regardless if they were our closest competition or not it was amazing to watch complete strangers cheer me on like we had been friends for years. The events were an 850 tire flip for about 25 yards, 275 axle clean and press for reps in 60 seconds, Conan’s wheel that was around 500lbs, 600 deadlift for reps in 60 seconds, and the atlas stones.
                First event was the tire flip, and it kicked my ass. After my right lat, and my biceps were twinging this made me scared of a pull going into the axle which should have been one of my better events based on my training. I set up, and got the command, and I kept deadlifting into my belt rather than on it. I managed one rep, and the press was way easy. After that I pretty much had no confidence going into the Conan’s wheel. I went out and set up, and after the command I tried to pick it up, and couldn't. I tried one more time, and got it up, but too low on my chest, so as it ate up my arms, and was slipping down my arms gave out, and I only got a quarter turn. Luckily the next event was the deadlift which is my best lift, so I thought I could make up some points there. I warmed up, and went out, and pr’d with 5 reps, and attempted a 6th, but no luck. Atlas stones were next, and the final event. I had no idea how to pick up a heavy stone, or anything about tacky, but the guys gave me some tacky to use, and I went out, and loaded the 270, and 300lb stones like they were toys, and attempted the 330, but couldn't quite get it, and after two failed attempts I was ready to call it quits, but Zack McCarley was my judge on the event, and he was in my ear telling me to try again, so I tried again, and again, and again, but no luck. Overall I finished in 6th out of 8, and the top 4 were already qualified for nationals from other comps, so I felt better about my placing after learning that. 
               The entire experience was amazing, and I am more motivated than ever to get stronger now. John “Sarge” Allen ran a great, fast paced show, and the judges Zack McCarley, and Breck Gault were great judges. All the competitors are probably the biggest reason I want to continue in this sport now. I want to be a part of the world of strongman. If any other newer powerlifters are considering strongman my advice is, stop considering, and do it. If anyone reading ever has any questions about strongman, or powerlifting, or whatever just ask.

Wednesday, July 17, 2013

Training 7/9-7/16

[B][U]Deadlifts[/U][/B]
Warm up

Snatch
45x5-95x3-135x3

Speed
135x3-225x2-315x2-405x2-495x2x2x2x2

Max
545x1-585x1-600x4!

Front squat
135x10-225x10-315x5

[B][U]Axle cleans[/U][/B]
Warm up

Form work
65x5cleans+5 presses-115x3-135x3-155x3-205x2x2x2x2

Max
225x2-245x1-275x3!

Floor Press
225x10-275x10x9

[B][U]Rep Deadlifts[/U][/B]
warm up

Snatch
45x5-95x3-135x3

Deads
135x5-225x3-315x5-405x5-495x5x5x5x5x5x5

Messed around with axle clean form, and a couple of sets of pause rep deadlifts. Trying to take it easy now since I’m 6 days out from my strongman debut. 

[B][U]Rep overhead[/U][/B]
Warm up

Strict press
45x10-95x5-115x5-135x3-155x3-185x5

Push press
205x5x5x5x5x5-225x5x5
all superset with pull-ups

Saturday, July 6, 2013

Training 6/28-7/6

Deadlifts

Warm up
Snatch
45x5-95x3-135x3
Speed
135x2-225x2-315x2-405x2- 495x2x2x2x2
Max
545x2-585x2-635x2
Ghr
Bwx25x25-added mini bandx15-20 lost count, but triple paused last 5
Sumo deadlift
405x2-315x3x2x2x2
Snatch grip dead
315x2x2
Empty trap frame w/fat handlesx35 just to finish my grip off
Overhead Press

Warm up
Strict press
45x5-95x5-135x2-155x2-185x2
Push press
205x2x2x2x2-225x2-245x2-275x2-285x2!-225x2-135 klokovx5
Floor press
225x10-275x10x10x9
Arms superset
Cable extension/db curl
150x40/55x15-150x40/65x10- 150x35/75x10-150x35/85x6
Inverted row
3 sets of 25 at bodyweight.
Volume Squats
Warm up
Squat
45x10-95x10-135x10-185x10- 225x10-315x10-365x5x5x5x5- 405x4x4x4x2 done son
Ghrs
Bwx25 add mini bandx15w/5 of them triple paused- 10w/mini+5 without-bwx10
Hack squats
180x10x10x10
Standing abs
100x15-150x10-130x15
Volume Press
Warm up
Strict press
45x5-95x5-115x5-135x5-185x5-205x5x5x5x5x5x5x5x5x5x5
Superset with pull ups
Standing lockout work
205x5x5x5x5x5
Sledgehammer smashes
4 sets of 20 alternating lead hand
Events
Axle clean and press
65x5-115x3-135x2-155x2-175x2-205x2-225x1-245x1-275x1
Zercher holds
275x30 seconds-295x30-405x20
Deadlifts
135x3-225x2-315x2-405x2-495x1

Friday, June 28, 2013

events

Axle clean and press
65x5-115x3-135x2-155x2-175x2-205x2-225x2-245x2-275x2!
Deadlifts
135x3-225x2-315x2-405x1-495x1-585x1-600x3 with 40 seconds left
Poundstone curls
100 reps alternating between regular, and reverse grip.

Wednesday, June 26, 2013

Volume Press

Warm up
overhead press
45x10-95x10x10-115x10-135x10-155x10-185x10x10x10x10x10-155x10x10x10x10
Floor press
275x7-225x10x10
Superset floor press with pull ups
Arm superset
Cable extensions/hammer curls
150x40/50x15-150x40/60x13-150x35/70x10

Saturday, June 22, 2013

Volume Squats

Warm up

Squat
45x10-95x10-135x10-185x10- 225x10-315x10-365x10x10x10-315x10x10x10x10x10x10

Hack squat
90x10-180x10x10x10

Friday:
Carried, and loaded 50 pound stones for an hour and a half

Wednesday, June 19, 2013

Push Press PR!!

Warm up
Strict press
45x5-95x5-135x3-155x3-185x1
Push press
205x2x2x2x2-225x2-245x2-275x2-300x0x1!-275-225x2
Floor press
275x10x9x9
Arms superset
Cable extension/db curl
150x35/50x20-150x40/60x15- 150x40/70x10-150x30/80x8
Lat pulldown
160x15x15x15x15
Dragon flag just messing around, and did 2 at 283 body weight.

Sunday, June 16, 2013

Deadlifts

Warm up
Snatch
45x5-95x3-135x3
Speed
135x2-225x2-315x2-405x2- 495x2x2x2x2
Max
545x2-585x2-635x0x0 really disappointing to fail something you can normally pull with ease. I think I need a deload.
Front squat
225x5-275x5
Press working on form
135x5x5-45x5x5
Training was a bust!

Wednesday, June 12, 2013

Events day

Going in to this I was the most sore I have ever been in my entire life from "Volume Deadlifts." 

Axle clean and press
65x5-115x3-135x2-155x2-175x2-205x2-225x2-245x1-275x1
Zercher walks
275x50'-225x100'-275x100'-225x150'
Cable stone training
150x5x5x5x10

Volume Deadlifts

Warm up
Snatch
45x5-95x5
Deadlifts
135x10-225x10-315x10-350x9 sets of 10-10th set at 600x2 
Hack squats
90x15-180x15x15
Seated leg curl
90x35-180x20x20

Sunday, June 9, 2013

Volume Bench

Warm up
Bench
45x10-95x10-115x10-135x10-185x10-205x10- 195x9 sets of 10-225x10 last 5 sets superset with band fliesx10
Seated behind the neck press
45x15-95x15-115x10-135x10- 185x8
Arm supah set
Cable extension s/s db curls
150x40/50x15-150x35/60x10-150x35/70x8-150x30/80x7
Plate loaded hi row
90x30-180x25-270x20x10

Friday, June 7, 2013

Squats

Battling a migraine, and random body aches all day, and hadn't squatted in a month, so it was a good day.

Warm up
Speed
45x5-135x3-225x2-315x2-365x2-405x2-455x2x2x2x2
Max
495x2-545x2-585x1
Front squat
225x6-275x5pr!-315x5pr!!-225x3 w/pauses
Ghrs
Bwx4 sets of 20-25 elevated 1 foot higher bwx6

Wednesday, June 5, 2013

Push Press PR!

Warm up
Strict press
45x5-95x5-135x3-155x3-185x1
Push press
205x2x2x2x2-225x2-245x2-275x3!-225x2x3
Floor press
225x10-275x10-315x3 stripped back down to 275x4x8
Arms superset
Cable extension/db curl
150x25/50x20-150x40/60x15-150x35/70x10-150x25/80x5
Cable low row
150x15-220x15-300x8x8

Sunday, June 2, 2013

Olympic lifting

Warm up
Snatch
45x5-95x3-115x2-135x2-155x2-175x2-185x2
Clean and press
95x5-115x3-135x2-155x2-185x2-225x2-245x1-275x0
Heavy bag overhead throws
65x8-85x6x6x6
Power shrugs
135x20-225x10-315x10-405x10

Thursday, May 30, 2013

Volume Squat

Warm up
Squat
45x10-95x10-135x10-185x10- 225x10-275x10 sets of 10
Seated leg curl
90x20x20x20
Farmers walk
200lbsx100'x100'

Sunday, May 26, 2013

Volume Press

Warm up

Press
45x10-95x10-115x10-135x10-155x10 sets of 10, or 11. I lost track, lol.
all superset with pull-ups sets of 5

Floor Press
225x10x10-275x10

Arm superset
Cable tricep extensions/db curls
150x30/50x10-150x40/60x10-150x35/70x10-150x35/80x5

Deadlifts

Warm up
Snatch
45x5-95x3-135x3
Speed
135x2-225x2-315x2-405x2- 495x2x2x2x2
Max
545x2-585x2-635x1-585x1
Gym closed did the next part all in 10 minutes!
Front squat
135x12-225x8x6x5x5
Hack squat
45x25x25
Seated leg curl
45x30-90x15x15-45x25

Thursday, May 23, 2013

Axle clean and press


Warm up

Axle hang clean and press
55x5-75x3-115x3-155x3-195x2x2x2x2-215x2-235x2-255x0

Axle press
255x2-275x0

Bench press
135x10-225x10x10x10x10

Log clean
260x3-310x2

Tricep extension cable/db curls
150x30/50x15-150x30/60x10- 150x30/70x8-150x30/80x5

Worked on snatches with empty bar.

Monday, May 20, 2013

Volume squats


Warm up
Broad jump
5 sets around 9 feet
Squat
45x10x10-135x10-185x10-225x10-295x5 sets of 10
Farmer walks
45 each hand 50'-100x50'
Zercher walks
Around 150 has to be light enough for me to zercher it off the ground 250ft-250ft-300ft-300ft
Farmers walk
45x50'-100x50'
Seated leg curl
90x30-135x15-95x25
Out of time I'll do abs later. (I did not do abs later, lol.)

Saturday, May 18, 2013

Volume press


Warm up
Strict press
45x10-95x10x10-115x10-135 10 sets of 10-155x10x10
Floor press
225 4 sets of 10
Arm superset
Cable extensions/hammer curls
150x25/50x15-150x25/60x10-150x20/70x8
Bent rows
45x20-135x10
Hang snatch
135x5x5x2
Snatch grip power shrug
135x20+5 pull ups

Thursday, May 16, 2013

Deadlift


Warm up
Speed
45x5-95x3x3-135x3-225x3-315x3-405x2- 495x2x2x2x2
Heavy work
545x1-585x2-600x4-switched to sumo 495x1-405x1-315x1- 225x3
Front squat
135x12x10-225x5x5x5-275x2
Broad jumps
7-8 jumps around 8ft
Sit ups
3 sets of 15-20
Went in deciding to try 600 for reps in a minute, like the event at my first strongman comp will be, and did the 4 in only 35 seconds, so probably can do about 6-8 in a minute.

Tuesday, May 14, 2013

press

Warm up

Strict press 45x5-95x5-135x3-155x3-185x1

Push press 205x1x1x1x1-225x1-245x1-275x1-300x0x0-295x1!-225x3-185axle clean and pressx2

Atlas stone trainer 200x3-245x3

Arms superset
Cable extension/hammer curl
150x25/50x20-150x25/60x20-150x25/70x15-150x25

Hi row plate loaded
180x20-270x15-360x4too heavy-270x10




Saturday, May 11, 2013

Olympic Lifting Day



Tried a day dedicated to olympic lifting, and loved it. It will be a permanent part of my training.
Warm up

Clean, and press
45x5x5-95x3x3-115x2x2-135x2-185x2-225x2

Snatch
95x2-115x2-135x2x2-185x0-185x2 muscle snatch

Klokov press
135x3x10x10x10

Overhead triceps
95x10x10x10

Friday, May 10, 2013

Reverse band deadlifts

Warm up

Snatches
45x5-95x5-135x3

Deadlifts
135x3-add reverse bands-225x3-315x2-405x2-495x2-585x2-
635x2-675x2-700x2-725x2-765x1-800x1-835x1

Worked on form for cleans, and rack position.

Wednesday, May 8, 2013

Log Press


Warm up

Log Press
Barx5x5-log{80}x3x3-100x3-120x3-130x3-150x3-170x3- 190x2x2x2-220x2-240x2-260x0 (clean wasn't too hard, but tried the press 3 times. The log just knocked the wind out of me at the top.)

Floor press w/log
170x12-260x9x9x9

Arm superset
Cable extension/hammer curl
150x25/50x15-150x25/60x15- 150x25/75x10

Lat pulldown 
150x15x15x15






Saturday, May 4, 2013

Forced conditioning

Was supposed to squat with one of the local crossfit coaches at their gym tonight, but he bailed without warning, and by the time that came to light all the other gyms were closed, and my home weights happened to be in the crossfit gym locked up. so after hours of rage, and withdrawals I decided to wrap up, and see if I could still hang on the heavy bag, and the results were, 15 minutes on a heavy bag with 30 second breaks every 1.5 minutes. Not bad, not good either, but not bad.

Friday, May 3, 2013

Bench pr


Warm up
Speed
45x10-95x5-135x3-185x3-225x3-275x2x2x2x2
Max
315x2-355x2-385x1!-added slingshot-405x2-425x1.5
Floor press
225x10-275x9x9x5-225x10


Monday, April 29, 2013

Deadlifts


Warm up

Snatch
45x5-95x3-135x3

Speed 
135x3-225x2-315x2-405x2- 495x2x2x2x2

Max 
545x1-585x2-635x2-585x2-315x10

Started messing around with all the mew equipment 
Tire flips 4-500 pounds I think for 40ft

Superset kb swing/sit ups
70x25/bwx25

Broad jumps
96in-98in-98in-96in-98in

Tested myself at around a 20in vertical too. Not sure if that's good.