sunday training

deadlifts working on improving my pull worked up to 405 for 4 singles
4" rack pulls did a easy 575 went to 605 for a miss
stone lifts to a 49" hight 5 singles with the 205 stone got the 245 close again but it still not quite there yet
glute ham raises 3 sets
abs 3 sets
Only dallas made it out to train today he got the 285 stone up for four singles. Steve came out but he is healing up for a few more weeks yet.

mm bench

narrow bench up to 315 /3 335/1
5 board 4 sets up to 465/3
4 board 3 sets up to 405/3
shirt 4 sets up to 455/1
lock outs 405/3 425/1 new pr so easy I jumpped to 445 and couldn't budge it
seated dumbbell cleans 3 sets of 8
face pulls 3 sets of 8
I was very happy with this training as this was my first metal militia style workout and my numbers are well over last year when I had been doing this for six weeks by the end of dec.

Merry Christmas

Did what I had to today
de squats 14" box green bands 345/2/6
med stance free squat 225/5 275/5 315/5
pull throughs 3 sets
tough training today low carb day yesterday only one meal before I went to train. It was a very low energy day.

de bench

Upping the cardio to six days a week and adding back in rev hypers and seated calves for a couple of sets twice a week this seems to be the only way I can get them in.
de bench with dbl minis 185/3/3 205/3/3 225/3/2 255/1
rolling tri exten 45/10 55/8/2
chins bw/8 bw/10/2 bw/7
one arm rows 160/6/3
incline curls 2sets of 8 I'm embarrassed

My old buddy

I dug out my old friend an old VHS video recorder it's a monster. It has shot thousands of hours of training. It took about three sets today to find what has been happening to my deadlift. It's funny how what a person thinks is happening and what is happening is sometimes two different things.
last day of recovery week
sumo deads 375/1/5 sets this took awhile as I had to check each lift the last 3 were perfect.
arch back gms with green bands 95/15 115/15 135/15
glute hams 3 sets of 10
spread eagle situps 2 sets

Friday
bench raw up to 355 single I was going to do reps but I had no gas to do it
old denim 375/2 405/2 425/2 at this body weight it is huge on me next month I'm ordering a new shirt from Ginny
cable rows 3 sets of 10

focus

I bought plan tickets this week for Toronto in may and it is amazing how focus I am now. I don't know how people can train for years without serious goals.
squat 275/5 295/5 315/5
glute ham raises. 8reps x 3sets
abs 3 sets
rev hypers 2 sets
Training is almost planned out I just want to modify my squat training cica max works very good for me but I have been a little unstable on set ups a meets do to the grounding effect of bands in training.

recovery week

bench 225/5 245/5 265/5
pin press 225/3 275/1 315/1
chins bw/8/3 sets
rev pull down 8/3 sets
super set curls and over head ext 8/3 sets
pin press was at chest level when arched robo inspired me to do these I stopped at 315 even though I had 345 on the bar this is to be a recovery week. I'm not even training with robo and I still want to compete.

box squatting

Well it was 20 below outside so we were stuck inside for todays training. We started off with high box squats, to give the guys a feel for the squats we usually see on the strongman videos. I took a max as I wanted to see where my squats were at. I ended up with 680 for a 80 lbs record. next we did fat bar supports kind of like picking up the super yoke. I'm not sure where everyone ended up but a few us of took 765 for 15 seconds or more and Dallas ended up with 815 for 15sec. next was fat bar deadlifts a first timer Pat kick out asses with an easy 285 these lifts were done standing on a 4' platform and the bar is 2 1/2' diameter, it kicks the crap out of our grip. We finished with calf ham glutes. Allot of fun today and with six of us training the rest times were perfect.

arching

Fridays training was a slow go worked on improving my arch I spent a lot of time since may improving flexibility in the hip flexers so I can get my legs under me now. the first bench is my old set up and the second is how I'm setting up now. With out a shirt I bench more to my chest but when I've got a shirt on I'm a belly bencher.

training was de bench with dbl minis 185/3/3 205/3/3 225/3/2

three board tri press with dbl minis 245/6/3

one arm row 120/6 140/6 160/6

abs 3 sets

cell phone training

This is a heavy day when no one is home I put the cell phone on the floor beside me, because if things go wrong thats where I'll be. So thats safety taken care of then I just go for it.
med stance squats 335/5 385/3 425/2 I broke form slightly on the second as I was setting up to do a third rep I spotted the cell phone and decided to rack it and save my self for another day see it works
sumo deads against dbl minis 135/1/4 185/1/2 225/2 275/1 315/1
glute hams 8/3sets
conv dead 225/20
abs 6 sets

bench

Well I think last weeks training was a result of getting up at 2:00am. yesterday went great and today was good also.

Bench 257/5 315/3 345/2

dumbbell incline 120s/10,5,3

chins bw/5 +20lbs/5 +40/3 +50/2

rev grip lat pull super set with blue band push downs 3 sets of 10

hammer curls super set with hanging leg raises 3 sets of 10

So today was a kind of test for the bench as I start in to meet training in two weeks normally I would have singled up to see where I was at but this was the training I've been doing. Last year when I tested in the middle of Nov I singled up to 325 weighing 5 lbs more than I do now. In fact I didn't hit 345 until January and by then I was 220 15 lbs heavier. I'll test the squat on Sunday.

great day

After having so so training all week today was awesome. we started with deadlifts with the farmer's walk implements everyone getting personal bests. Next we did some cambered bar goodmornings working up to a heavy single. lastly we did stones to a 49" platform Dallas got the 285 stone up Steve was so close. I got the 245 stone high enough but missed the platform this was the first time I've even come close. Jeremy worked hard trying to figure out how to pick the 205 stone this was his first time in the ended he got it and then just missed getting it on the platform.

this week so far

I'm moving training times around this week I committed to doing morning cardio which means getting up at two am this week so I can get to work at four. I'm not sure yet if it's the early mornings or the dieting that is the reason for my less than stellar training sessions.
Tuesday
bench 255/3 295/3 325/2 wanted 3
got buried with 120s for incline bench I only got 3 reps did 7 and 3 last week
finished of with chins rev grip lat pulls and tri push downs
Thursday
free squat med stance 315/3 365/3 405/4 I was happy with this as got an extra rep on max set
pwr squat 14" box work up to 440 for two then could barely get 485 out of the mono lift I did a dbl last week
suspended good morning 3 sets of 5
abs

sunday's training

We had someone new join us today and Jeremy did great for his first time out. We started out with 6 inch rack pulls working up to a near single. Looks like we all need to improve through the winter. Next we moved to the log press I think everyone got a personal best. Last was the tire flip we just flipped it back and forth switching in and out as we got tired. I think Dallas got 25 in a row. I need to get better speed off the floor. We finished off with some glute ham raises. Today was another great training day.

this week so far

tuesday
bench 235/5 275/5 315/5
incline dumbbell press 120/7/3/0 80/8
chins bw/8 +20/5 +30/4 bw/9
rev grip pull downs super set with band push downs 3sets 10 reps
hammer curls super set with hanging leg raise 3/10
chg machine band crunch 3/8

thursday
med stance squats 295/5 335/5 385/5
wide stance 14"box squat worked up to 485/2
gulte ham raises super with TKE 3/10
rev hypers super with kneeling band crunches 3/12

getting up at 4:00 am to do 1/2 hour cardio 5 times this week (yeah)

easy day

We shifting sunday training to be the last training day before our recovery week to allow more recovery after the super yoke. so we didn't do to much today we did deadlifts with the farmers walk implements worked up to an easy 500 then went to the stones worked farely hard at these as ususal steve kick sean's and my asses he actually picked our new 285 stone which no else did (next time) lastly we did some frount squats with a 155 lbs rock It was a good training day all the same

recovery week

not much this week so far two thirty min cardio days with some lite recovery work, rev hypers abs, stetching, ect
Thursday this is the first day I felt like doing something
bench 60%/5 65%/5 70%/5
squat 60%/5 65%/5 lost interest
200lbs stone to a 42 inch platform 5 singles
good mornings with a 155 lbs rock starting from my knees standing up then back to my knees 8reps/2sets
I suck at stone lifting I seem to be having the same problem that I have with conv deadlifts guess I'll have to get stronger

terriable thrursday

moved the squat day back a day because my quads didn't feel recovered yesterday.
med stance squats 335/5 385/2 I was to do 3 and move up to 425 but there was nothing coming out of the hole
box squats 265/3 370/3 440/2 485/1 530/1 these were heavy all so
we may have to start our week with gym training and strongman at the end, the super yoke kicked the crap out of me

bench day

bench 275/5 315/3 345/1 tried for 2 but didn't get it
dumbbell incline press 120/8/3/1 reps 120/8 is a new record for me
pwr snatch 135/3 145/3 155/2 165/1
chin ups bw/8 +20lbs/5 +40/3 +50/1
rev grip pull downs super set with one arm push downs 4 sets of 10
hammer curls 2sets of 10 super set with hanging knee ups 2 sets of 20
I didn't know how today would go because my body is fried from yesterdays training. other than missing the dbl on the bench the training went great. Next week is a recovery week so I only have to get thru two more training days.

Another great sunday

We had another great sunday. Yesterday there was a inch or so of snow, and it rain all night so we had no snow by morning. By the afternoon the skies cleared up and we got to train super yoke one more time this year. The day start with snatch pulls and clean pulls again. Then outside for the yoke everyone got records today the video is our full walks we did another that was heavier we just took it as far as we could excepted for Dallas he took his last weight the full fifty feet. His is the last on the video, and it is 740 lbs. Our lower bodies were pretty much spent so we moved on to a log floor press I went heavy but not crazzy as I have to bench tommorow. Still it was alot of fun.

friday

seated shoulder press 165/3 195/3 215/3
push press 135/3 165/3 195/3/2sets weight is easy but I'm still having problems racking the weight due to poor flexibility
one arm rows 160/12 160/8 160/6
side laterals run the rack up from 20lbs to 40 then down from 40 to 15 lbs
super set standing cable abs and seated dumbbell cleans 3 sets of 8
19 min intervals on the tread mill

mon/ wed

monday
bench 255/3 290/3 325/3
dumbbell incline press 110/10/5/2
pwr sn hang above 135/3 145/3 145/3
chins bw 10 +20/3 +30/3 +40/3
rev grip p
pull downs super set with tri press downs 3 sets of 10
hammer curls super set with hang leg raises 3 sets of 10
18 min interval on bike
video is from sunday also forgot to mention that sean and steve both lifted the car for the first time on sunday

tuesday 22 min interval and 22 min steady pace on treadmill

wednesday

med stance squats 315/3 365/3 405/3

conv deads 315/3 365/3 405/3

glute ham raises super set with weighted sit ups 3 sets of 8

15 min steady pace on tread mill

My quad strength sucks right now

sunday

Sunday morning cardio 19 min interval and 23 min steady pace plus light rehab work. Sunday afternoon warm ups were snatch pulls and clean pulls we did a bunch of sets. next was the viking press which is the video here Steve got a single with 140 lbs Sean got some reps with 160 and I got 210 for push presses. next was the carry and drag the weight is 350 lbs for 25' and then drag it back we did three rounds. last was seated truck pull this turned out to be very heavy and none of us got a full pull, but it was good training all the same.

typing two min at a time

behind the neck shoulder press 155/5 175/5 195/5
push press 135/3 165/3/3
side lateral super set with face pulls 3sets of 8
20 min interval on stationary bike 2min hard 2 min recovery I'm typing on the recovery, funny how these two min go so much faster than the other two. Short workout tonight we may have to do strongman training on Saturday rather than Sunday (crap got to pedal hard again). Man my Olympic lifts look bad but that's only because my speed sucks my flexibility sucks and my tecnique sucks I could lift more but I would probably hurt myself and that would suck to Done time to make dinner and wait for trick or treaters I hope I don't get to many as the leftovers are for me

0ct 29 & 30

oct 29
free squat med stance 275/5 315/5 365/5
box squat wide stance 375/2 440/2 485/2
pwr cleans hang above 165/3/3
super set calve ham gutes with land mines 3 sets of 8
15 min walk to loosen up the hip flexers

oct 30
19 min interval and 23 min steady pace cardio
seat calves
rev hyper
abs
bridges all done for two sets of 15 to 20 reps

Oct 27

Oct 26
bench 225/5 265/5 295/6
dumbbell incline press 110/8/4/2 (dc style)
pwr snatch hang above 95/3 135/3/3
chin ups bw/8 +20lbs/5/3 super set with fat bar push downs 10/3
hammer curls 45/10/3 super set with hanging knee ups 20/3

Oct 27
cardio 19 min interval and 23 min steady pace
seated calves 20/2
rev hyper 15/2
abs 2 sets
bridges 10/2

this weeks training

So no strongman training last week, but I did put in some long days getting the last of the fire wood cut. Last week was a deload week for me I kept the main exercises @ 60 to 70% for sets of five and did what ever for the rest of the workouts. I did find out that my wrist is still not 100% as I moved my hands out to my comp grip for the bench and even though I only did 70% of my best raw bench I hurt for two days after. Today we did farmers walk the video shows our best walks 440 for Steve 500 for me and 540 for Dallas. We all did 2 rounds on the coan's wheel, it's about 325 in our arms today was more about endurance than weight. we also did thick bar deadlifts 2 1/2" bar and forward hold with the 56 lbs weight. It was 5 degrees c outside today which was great for training. I also did cardio in the morning 18 min of interval and 25 min at a steady pace. Now that the firewood is done I'm going to start doing more cardio. I'm also going to lean out a bit more.

strongman Saturday

no video today just never thought of it
started of with band dead lifts dbl minis 50@ bottom 200@ the top worked up to a bar weight of 365 then we went outside and pulled some reps with the car. Sean and Steve didn't manage to get it but they are soooo close. Dallas and I move on to some log lifts and then a few single with a beer keg with the ball bearings and water it is tougher than a person would think. lastly we did a truck and trailer pull plus 600 lbs. Sean came up 15' short the rest of got a full 100' pull and one pull was all we had. all and all another great training day. next weekend is off for us. I scored about 600 lbs of lead weights from a tire shop. so I'll be making a 60 lbs insert for our next stone next weekend all so I've got a implement made up for a duck walk or power stairs I'll fill it with lead as well, it should be very heavy. :-)

tomorrows workout today

to much to do after work tomorrow and we are going to the theatre in the evening, so I trained today.
pwr clean hang above 95/3 115/3 135/3 165/3 185/3 I'm very slow through the second pull
box squat 220/3 265/3 330/3 375/3 440/3 485/3 530/2 my upper back was still fried from Sunday
clean pull 185/3 225/3 275/3
glute ham raises 3 sets of 8
rev hypers 2 sets of 15
abs 6 sets

Happy days

bench 185/3 225/3 280/3 300/3 315/2
3 board 315/6 335/6 355/6
pwr snatch hang above 95/3 135/3 145/3 (155/3 from the floor)
snatch pull 185/3/2
cable rows 3 sets of 10
fat bar over head extensions + curls 3 sets of 10
Funny how our mind plays games when I took 225 out I expected my wrist to hurt and it did when I was done the set it occured to me that it was stiff but it didn't hurt 280 went pain free. the snatch work really sucked I haven't competed since 1999 and I rarely work them for more than a few weeks at a time because there is usually a power lifting meet around the corner. seeing as I have no meet for a while I'm going to included them for a while as my speed absolutely sucks

Sunday

Sundays training first vid is of Sean smoking 540 super yoke Steve went just before him and had a good time which seemed to have fired Sean up. next is me doing 600 super yoke, then Dallas with 700 again doing much better than his last attempt at it a few weeks ago. Last is Steve putting up our new 250 lbs stone, I couldn't even stand up with. We also did some dead lifts in between the yoke and the stones Dallas and I lifting the car, and Steve and Sean dead lifting the farmers walk implements they both pulled 440 lbs ,this was a record for Sean and it was a grinder but he got it.

starting back ????

Dallas ,Steve and Sean doing farmers walk 300 lbs /120 feet on sunday. Tried benching again tonight did 225/5 no wrist wraps, first couple didn't feel good as my wrist fell back. wrapped up and did 255/5 275/3 295/3

dumbbell press dc style 90/8,5,4

hang above pwr snatch 75lbs/3 105/3 135/3

tri press downs 85/9,6,4

chin ups bw/5 +15lbs/5 +25/5 +35/3

face pulls green band 3sets of 10

It's amazing how much strength is lost in 4 or 5 weeks. oh well it always comes back

Well the wrist is getting better. I got thru a squat workout and a upper body work out this week. the squat workout actually was more uncomfortable for my wrist than benching but I only went up to 265 for the bench. I've been pushing hard on cutting firewood as I couldn't do any for about 5 weeks as my wrist was healing. Today's training was intense we Did truck and trailer pulls. This time we added 500 lbs to the trailer and another 50 feet of rope the videos are of Sean and Steve getting about 70 feet second one is me getting 90 feet and Dallas getting a full pull of 100 feet. Next we did 120 feet with 300 lbs farmers walk trying for fast times. I'll post a video later this week. Feels good to be doing some training again.

Sunday sept 14

Sunday started with weight for height I did a few throws as my wrist doesn't bother me under traction only compression Steve and I are throwing about 12 feet and Dallas after a few attempts gets about 14 feet. Then they went on to log lift, and I joined them again for coan's wheel we worked up to 400 lbs. Lastly Steve and Dallas did tire flip Steve got 10 flips and Dallas did a fast 13 or just over 100 feet. I trained lower body on Wednesday,and this week I'm going to try some light pressing to see how the wrist will hold up. I'll have to make up my mind if I'm going to Vegas soon.

event training

first video is of Steve he wins most improved at the start of the day he could only manage a few steps, he ended the day with a full walk of 50' The second video is of Sean doing one of his three full walks, and Dallas loosing control of a 640 lbs walk he went on to 700 for 25' This is a great improvement from the last time (July 7) when Steve could only lift the super yoke and Sean was making walks of less than 10' It's been a cool summer these two guys just keep getting noticeably stronger every weekend. Dallas worked out of town this summer, but he is back and we'll see how he responds to the training. The guys went on to lifting stones over their heads and they were done for the day. I should mention they played football before they came out. I did a little today but I was mostly a cheerleader.

no meet for me

Well I blew my right wrist up, it has been sore for a while now. I didn't bench on Friday to give it more recovery, and on Sunday I did very little and wore wrist wraps for what I did. The wrist felt OK after training and into the evening after Gwen's horse show. When I got up Monday morning it was swollen and hurt so bad I couldn't pick up a fork. last night at work it just got worse so that by midnight I had to cut the back of my glove so I could get my hand in. Oh well I guess I have a new shirt for the next meet.
I probably will only post what every one is doing on Sunday as I will not be doing much for awhile

weak Wednesday

8" conv rack pulls up to 585/1 635/1 sumo, then conv 455/6 405/12
de bench with dbl minis 215/3/3 235/3/3 255/3/2
one arm rows 125/6 145/6 165/15
abs 3 sets
18 min interval training
legs didn't feel recovered from the weekend which is why I did rack pulls. the second set of 255 was way to slow to be called a dynamic bench. Oh well I'll get some rest tomorrow.

Monday was 22 min interval and 23 steady pace cardio
seated calves 20/2
rev hypers 15/2
light ab work

sunny sunday

400 lbs x100 feet farmers walk, car deadlift,and 200lbs stone to 49 inch platform
Well I tried to keep my volume down today. I still went reasonably heavy and did keep the over all volume down.
warm ups 56lbs weight for height and distance. We did enough to get loosened up.
farmers walk 300/100' 340/100' 400/100' 440/50'
car deadlift car/1 +20lbs/1 +50/1 +70/1
atlas stone 200 to 49" platform / 4 singles
600 lbs tire flip 7 flips then 13 flips
Sean got an impressive 8 out of 10 attempts with the stone the two misses were because he was trying for to much speed. We had a great day training

Not a great bench day

narrow grip bench up to 375 for 1
katana 405 455 475 touch 505 dumped to belly pressed it but didn't lock out
505 hands got behind the elbows recognized it in time Gwen help drag the weight up
505 pushed the arm pits in easy lift
525 adjusted the shirt couldn't get it with in 2 inches got so out position that we had to dump it
525 old denim came down so easy it was like a raw bench came up so fast I didn't drive
it to lockout interesting
5 board 365/3 405/3 436/3 465/3 495/1
4 board 405/3 435/1 the second rep crushed me
chins bw/12 +20/8 +40/6 +50/3
18 min interval training

fire wood time of year

well time to start my sledge hammer I mean splitting maul training

todays training

sumo deads 135/8 185/6 225/6275/6 315/6 365/3 405/1 435/1 465/1 405/1/5

ss bar squat 135/6 185/3 225/3 275/3

de bench dbl minis 205/3/3 225/3/4 245/3/2

tri exten 55/8 60/6 70/6

chest suported rows 90/8 135/8 180/8 225/8 260/6

bench day

narrow grip bench 225/3 275/3 305/3 325/1 345/1 365/1
katana shirt 405 435 465 485 touched 505 hit the uprights 525 no pause came up like a 3rd attempt
5 board 365/3 395/3 425/3 445/3 465/3 485/3
4 board 385/3 405/3 425/3
super set face pulls and tri push downs green band, face/10 tris/15/3
18 interval training on the treadmill
well backing off for two weeks has helped my recovery and I did enough that my bench training numbers are up from three weeks ago. I've got the shirt working better but it is to big in the chest panel. I'm not sure what I'm going to do I may just go to tumwater and try to get a total, and then deal with a tighter shirt for las vagas. Problem is that I'm not built that way. I generally show up to compete.

quick training day

56 lbs weight for distance and tire toss

Great family and freinds I got home from work there was a gathering as there was a barbecue planned for the evening. I had a coffee with them then went downstairs to train, no problem as they all know how much training means to me. They even timed the steak to be done when I was, awesome.

ssbar narrow stance squats 135/6 185/6 225/6 255/3 285/3 315/3

box squat 265/2 375/2 440/2 485/1 530/1

floor press 135/6 185/6 225/3 275/1 315/1 335/1

chins bw/8 +25/6 +35/6 +45/3

my weight loss showed up today on the floor press when I'm @230 lbs the bar touches my chest when my elbows are on the floor today there is about an inch and half of space. No wonder my bench is down with this increase in range of movement.

poly from hell

Me Sean and Steve on sunday it was an out standing training day warm ups was 56 lbs weight for distance best throw of the day was 20' 8" then some tire toss for a few spins each side. log lift was first we did the old wooden log for warm ups the video is me doing 195 then I got 215. next was the stone on to a 49" platform I got my butt kicked here I got it up once sean and steve got it every time sean with speed and steve carrying it a few steps before placing it. last was the coan's wheel. we took the weight up to a little over 400lbs for one turn. This was a hard day of training I'm still sore today.

Today

narrow grip bench up to 355 for a single

next was katana shirt work first was the putting it on and taking it off 3 or 4 times I finally got it on so I could do something with it then kept adding weight and kept taking it lower stopped at 505 about a one board away ( thanks Robert O)

some tri push downs and some abs and I was done

full body

ss bar narrow stance
rock bottom 135/6 185/6 225/6 255/3 285/3 315/1 only did 1 @ 315 as my upper back rounded, this is what this bar does and why I suck at it.
box squat 265/2 375/3 440/2 485/1
de bench with dbl minis 205/3/3 225/3/3 245/3/3
chins bw/8 +10/8 +20/7 +30/6 +40/3
one arm rows 145/6 165/15
stopped at 485 on the squats the weight was easy, but it took two tries to unrack it and I was still very unstable. I was thinking that squatting with chains instead of bands would help, but may be the centre of gravity is much lower than with straight weight. Any way I have to fix this as it was a big problem at my last meet.

I hate poly

So I hate poly I lost a little more off my chest about an inch and as a result 465 hardly even slowed down to my chest ,Yeah, I didn't pull it down today but I must admit that I was disappointed. So new shirt, gain weight,or what.

narrow bench 225/3 255/3 285/1 315/1 345/1

katana shirt 375 to a 4 board 375 to a 3 board 405 to a 3 board 435 to a 2 board 465 to a 1 board 465 touch easy

one trip around the conan's wheel

I did a couple of trips yesterday to try it out the weight on it is 250 lbs easy, but learning how breath with the weight on my chest took some tries. I all so built a 11" steel log this weekend it weighs 196 lbs I have only cleaned it once after 8 tries the steel is slippery and it just spines on my chest as I try to roll it up

Awesome day

Vid is of Sean pulling the car Steve lifting a 200 lbs atlas stone and Dallas with 250 in each hand for a 50' farmers walk.

Great day today we warmed up with weight for height and tire toss and moved on to the car pull. We did 4 pulls adding more e brake for each pull. On the third pull the e brake was tight enough that we only got it pulled half way. then we backed it off for a full pull. Next was the atlas stone this was the first time any of us tried to lift it. Took some time in the end we all lifted it a few times. picking it up and running is going to take some time. Last was a heavier farmer's walk . first was 200 a side I only made the turn at 50 feet. next was 220 I made 80 this time then 220 for 50' and I was done. These young guys I'm training with are getting noticeably stronger every weekend. Well we are taking next weekend off , which is great I think my poor old body needs the break.

low volume day

de bench + dbl minis 205/3/3 225/3/3 245/3/2
3 board tri press + dbl minis 245/6/3
chins bw/8 +10/6 +20/5 +30/3 bw 8
abs 6 sets
15 min treadmill
Had to increase my calories this week I'm having a tough time recovering from my foolishness. Iwould normally have done more back today but I'm getting lots of work on the weekends.

squat day

ss bar rock bottom squats 95/6 135/6 165/6 195/6 225/3 245/3
box squat +100lbs chain 220/2 265/2 330/2 375/2/7 400/1 430/1
tire flip worked on technique first doubles then singles until we got slow I have no idea how many we did.
Farmers walk 300 lbs three walks no idea how far each was my driveway is 300 feet and Sean and I took turns we walked it out and back.
shrugs 300/10/3

long day

after five hours on the golf coarse I came home ate and went to train. Today I was going to try out my shiny new katana shirt but Gwen had to go to work, so I'll have to wait until next week.
narrow grip bench 185/3 225/3 275/3 305/3 325/2 345 miss
5 board 365/3 405/3 435/3 455/3 475/1
4 board 365/3 395/3 415/2
2 board with denim shirt 365/1 395/1 425/1 455/1
dips bw/15 25/15 45/10 90/9 135/5
seated dumbbell cleans 25s/8 30s/8 35s/6
side bends 10/2
My body weight has been about 202 lbs so even thou these numbers look down for me I'm actually farely happy with them

Sunday fun and games

training in between showers today First was the tire toss this is done like the hammer throw except with a car tire. It has been a long time since I've done these but by the end the foot speed on the rotations was come back. Then was the truck and trailer pull. There is a very slight grade were we pull. The first pull was down grade for warm up then one pull up with no rope then two pulls with a rope. last we did stones on to a platform this was picking the stone up carrying it 15 feet and loading it on a platform the stones are 40,60,70,85,and 100kgs we did this twice and we were all pretty much out of gas it was raining and the stones were getting slippery anyway

thursday

de bench with dbl minis 185/3/3 205/3/3 225/3/2
dumbbell bench doggcrapp style 60/10/6/4
chins bw/8/4
hammer grip frount lat pulls DC style 80/8/6/3
band push downs + dumbbell curls 10/3
side laterals + face pulls 8/3
18 min interval training

Tue/Wednesday

Tuesday
cardio 25 min interval plus 23 min steady pace
seated calves 15/2
rev hypers 15/2
abs, bridges, and stretching
Wednesday
ss bar rock bottom paused squats 75/8 105/8 135/6 155/3 175/3 195/3
box squats 220/3 265/3 330/3 330+100lbs chain 2/5 375/1 425/1
mod sumo 135/6 185/6 225/6 275/6 315/1 345/1 375/1 405/1
band abs 4 sets
20 min on treadmill
upper back is still fatigued from Saturday
I'm almost done with this dieting thing thank goodness

bench

Two more vids from sat . monday narrow bench 185/3 225/3 275/3 295/3 315/3 335/1

5 board 365/3 405/3 435/3 455/1

2 board shirted 365/1 385/1 405/1 425/1 445/1

tate press 55/8 60/8/2

super Saturday

Today started out with 56 lbs for height and distance we threw until we got bored. Next was the log clean and press I did 2 sets of 5 then 1 of 10 then one of ten timed (Just under 30 seconds) Then we moved on to the super yoke 540 lbs by 50 feet for two and 640 for 20 feet Dallas killed us at this one doing an easy 640 for 50 feet. car lift was next we put 4 inch blocks under the wheels and pulled singles, car/1 , +50lbs/1, +90/1, +140/1 last was the farmers walk 2 trips of 200 feet with 150 lbs in each hand .After the second trip we were all spent. Went to my gym did some standing abs, 20 min of walking on the treadmill and a ton of stretching. another great day.

Gwen is back on the road

Finally the bike is done

everyone in our house has a cold and as a result I'm going to coast a bit this week I've been walking the ragged edge of over training for a while and I think Saturdays training pushed me over

narrow bench up to 285 for 3

two board up to 365/1

fat bar push downs 8/4

chin ups 6/4

20 min interval training

nothing was pushed hard today just doing a bit to keep my sanity

playing outside

Well we finally got a nice day and we got outside to play first was tire flipping 3sets of five with a light tire then 3 sets of 3 with the heavier tire showen here. then we moved on to trailer deadlift we worked up to 900lbs plus what ever the trailer weighs.There are blocks at the back of the trailer so we had to lift the wheels off the ground. deadlifted the car for a few reps to finish off with a fuller range of motion. Last was loading stones are 90,135,155,190,220,and the beer keg is 200lbs they were spaced out 25 feet apart. We did this twice and I for one was done I'm already stiffing up as I type this. What a great day.

wed & thur

wednesday
28 min interval and 23 min steady pace cardio on the treadmill
seated calves 20/2
rev hyper 15/2
sit ups and bridges

thursday
de bench dbl minis 185/3/3 205/3/3 225/3/2
3 board tri press with dbl minis 225/6 245/6 265/3 225/10
chin ups 8/3
one arm rows 155/8 165/8
farmers walk 150 each hand 100 feet /5 trips. set the pylons at 50 feet to get two turns in 100'
shrugs 10/3
twist holds 2 reps pulling from the front 2 pulling from the back 1 minute holds

june 24

Gwen post entered another ride on sunday It turned out to be an awesome ride and I didn't train on sunday no matter
Monday
narrow bench 225/3 255/3 285/3 305/3 325/1
5 board 365/3 405/3 425/3
4 board 365/3 385/3 405/1
oldest denium 315/3 335/3 355/3
lock outs 355/3 375/3 395/3
dumbbell inclines+band push downs+grappler rows+face pulls 12 reps / 3 sets
18 min interval on bike
bench numbers are down but looking back over my training logs they are about normal after a lay off
tuesday
de squat 330= 100lbs of chain 2/8 sets 380/1
super yoke holds 3/ 25 seconds
log clean and press 5/3 I need a new log it is down to 155 lbs still the 14" diameter gives it own challange
glute hams 8/3
standing one legged abs 12/3
glute ham machine crunches 15/3
20 min on the tread mill

last couple

wednesday
42 min cardio
thursday
speed bench dbl minis 205/3/9
tri press 3 board 225+minis /6/4
chin ups 6 /5
face pulls green band 12/3
hammer curls 3 sets
took friday and saturday off to be with gwen at a horse show

Sunday Tuesday

Sunday
cls grip 225/3 255/3 285/3
4 board 315/3 345/3 375/3
5 board 405/3 425/3 445/3
lock outs wide grip 315/3 365/3 385/3 holding lock out for 2 count my lock outs have been soft for a while last meet it showed up
well the weights are sure down but they will come back I haven't done a bench in 5 weeks, yeah thats the reason lol

Tuesday
box squat 330 plus 70 lbs of chain 9 sets of 2
power clean+front squat+push press 5/5 crazy how high my heart rate got
light tire (400 lbs) flips 5reps 5 sets super setted with shrugs 12 reps 5 sets
standing one legged abs 4 sets
15 min intervals on the treadmill

done

Wednesday
28 min interval plus 23 at a steady pace on the tread mill

Thursday
conv dead lifts 315/6 345/6 385/6 415/4
dumbell romaninan deads 115s /12 plus chg crunches /12 for 5 sets in ten min
step ups plus kettle bell swings 12 reps 6 sets in 10 min
18 min interval training on treadmill

Friday
22 holes of golf on a par 5 coarse (6 hours) followed by 28 min of interval and 23 min steady pace on the treadmill (equals 3.75 miles)
Saturday
today is the last day of the program that I've been following( Warp Speed Fat Loss by Alwyn Cosgrove & Mike Roussell) I weighed 208 .6 this morning and I've been about a pound and a half lighter on Sundays so I should be about 207 tomorrow which is exactly 5 weeks since the meet in Toronto where I was 228 in the morning. I was at 22% bf and now I'm down to 13% so I managed to maintain almost all of my muscle also lost 4 inches off my waist if anyone cares. So next week I'll coast a little and then back to the training I enjoy.

only three workouts left

Monday
28 min interval and 23 min steady pace on the treadmill

Tuesday
dumbbell incline press 100s/6 115s/6 125s/6
one arm row 145/6 165/6/2
push up +jackknives+rev lunge 50 lbs+ one arm cable rows 65 lbs 6 reps 5sets in 10 min
dumbbell squat+ shoulder press 70s+ lat pulls 185 6 reps 4 sets in ten min
18 min interval on stationary bike

last week

Friday
25 min interval training plus 23 min steady pace tread mill

Saturday
I know I said I would rest this Saturday, but after walking past my stones a number of times during the day I had to clean and press 90lbs, 135 155 and 185 stones and got the 220 to my chest I didn't try to press it(it's a day off) then I wanted to move the stones so I lifted them to my chest/shoulder and carried them for 50 feet all but the 220 stone( I used a two wheel cart). Now that I was warmed up I carried the super yoke 30 feet out to where I could finish painting it.
Sunday
manta ray back squat 275/6 295/6 315/6
dumbbell Romanian deadlifts plus g/h machine crunches 12 reps 5 sets in 10 min
step ups plus kettle bell swings 12 reps 5 sets in 10 min
18 min interval on stationary bike
super yoke 30 feet back under cover

wpc records updated

100 KG CLASS






S
415
Bell, Gene
56
USA
6/2/2006
Las Vegas

B
247.5
Tomra, Tony
62
CAN
5/11/2008
Ontario

D
345
Frantz, Ernie
34
USA
3/28/1981
Aurora

T
980
Bell, Gene
56
USA
6/2/2006
Las Vegas
415-245-320
Sure is strange to see my name in with the greats. I'm sure glad my squat and dead numbers aren't listed here lol
Wednesday
25 min intervals 23 min steady pace treadmill

Thursday
conv deadlift 335/6 385/6 405/6 I cheated and didn't pause between reps on the 405
push+ jackknife+ rev lunge+one arm row 6 reps 5 sets in 10 min
squat and press+ lat pulls 6 reps 5 sets in 10 min
18 min intervals on the stationary bike
I increased the weight on everything except the lunges but I could have as my quad feels ok

Tuesday

Monday
25 min interval training plus 23 min steady pace on the treadmill
Tuesday
incline dumbbell press 100/6 115/6/2
one arm rows 145/6 155/6 165/6
Romanian dead lifts plus glute ham crunches 12 reps 5 sets in 10 min
step ups plus kettle bell swings 12 reps 5 sets in 10 min
18 min intervals on a stationary bike

hard day

I didn't feel like training today and maybe I shouldn't have. Yesterday was my day off so I went golfing and as a result my low back is fried today.
mataray back squats 315/6 345/4 bailed here as I was turning these into a good morning just couldn't fire out of the hole
giant set push ups jack knives rev lunge and one arm cable row 6reps by 5 sets in ten min I had to bail on the lunges on the fourth set as something tore in my right quad. there is no bruising I think it was just an adhesion.
shoulder press plus lat pulls 6 reps by 9 sets in 10 min
18 min interval training had to drop my high speed part to 7 mph from 8 mph I couldn't stride out that far. On the up side I was 214 lbs this morning down 14 lbs from my meet 3 weeks ago, which equals a 2 3/4" reduction in my waist. I think next Saturday I'll just kick back and recover for my last week of this program

half way through my experiment

Thursday

conv deadlifts 315/6 365/6 385/6

db Romanian deadlifts plus rev hyper crunches 12 reps 5 sets in 10 min

step ups plus kettle bell swings 12 reps 5 sets in 10 min

intrv training on tread mill 18 min



Friday

22 min interv and 23 min at a steady pace on the treadmill

so long Bruce Greig

The only time I trained at Bruce's back ally gym I showed up with no warning and Bruce took two hours of his time to help me thru a dead lift workout. I learnt allot that day, some of his ideas I still use almost three years latter. R.I.P big guy
Tuesday
incline dumbbell press 100/6 115/6 125/4
one arm rows 135/6 155/6 165/6
giant set push ups, jack knives,rev lunge, one arm cable row 6 reps, 5sets in 10 min
dumbbell squat and press plus rear lat pulls 6 reps/5sets in 10 min
18 min interval training on a stationary bike
I should be trying to get in more sets on the metabolic training rather than using more weight, but I've gone as far as I can to the dark side

Wednesday
22 min interval training plus 23 min at a steady pace on the tread mill
a few sets of abs

projects

well the last of the parts came in today and the sheet metal should be back from the painters this week. Gwen crashed her bike last summer and we've been buying parts as we could afford them. I'll be glad to see this project done.

training

Sunday

manta ray squats rock bottom with a pause 245/6 275/6 295/6

dumbbell Romanian deads superseted with abs 12 reps 5 sets in 10 min

step ups superseted with kettle bell swings 12 reps 5 sets in 10 min

interval training on treadmill 18 min

Monday

interval training 22 min plus 23 min at steady pace

not real exciting

Wednesday
19 interval plus 23 min steady pace on the treadmill
Thursday
conv deads 315/6 365/6/2 reset for each rep and only 60 sec rest in between sets a real killer
giant set push up + jack knife +rev lunge + cable rows all for 6 reps 5 sets in 10 min
dumbbell squat + shoulder press superseted with rear lat pulls 6 reps 6 sets in 10 min
18 min interval training
Friday
same as Wednesday

Mon& Tue

Monday
19 min interval + 23 min steady pace treadmill
sit ups

Tuesday
incline dumbbell press 90/6/3 100/6 115/6/2
one arm rows 115/6 135/6 155/6/2
super set dumbbell Romanian dead lifts and abs 12 reps /5 sets in 10 min
super set step ups and kettle bell swings 12 reps /4 sets in 10 min
18 min interval on treadmill

new name new goals

I wasn't sure that I was going to post the next 4 weeks of training as I get in better shape for the summer's training ( also lose some body fat)
Squats rock bottom med stance 2 sec pause at bottom 225/6 275/6/3
push ups plus jack knife off a stability ball
super setted with rev lunge plus one arm row 6 reps x 5 sets in 10 min
dumbbell squat and press
super setted with lat pulls 6 repsx 5 sets in 10 min
20 min interval training on treadmill
I thought I was going to have a heart attack before I was done and apparently my quad strength sucks

car training

Pushed the car 3 times up a slight incline pulled it back by reverse drag x1 rowing x1 presses x1

sumo deads 2 sets

conv deads 2 singles these were all out efforts

recovery

Tuesday
30 min interval train on treadmill
followed by one round of golf with my daughter

Thursday
sled dragging forward, backward, pressing, rowing, tris, bis, ankle, adductors, abductors, obliques all together one hour of dragging

meet report

well I had a rough meet. I made weight and got most of my weight back,and that is the good part. Squat warm up went great right up until my right knee caved in and I dumped 300 behind me poor Matt Court was back spotting me and ended up with the bar on his forearms luckily he was ok. I didn't do another warm up I dropped the opener to 310 and went for it, it went up easy. jumped to 335 and got crushed. Talking to Gary Bobritz we figured I had an electrolyte imbalance after talking to Gary I still have some to learn about rehydrating. The rest of the meet went about the same. bench I dropped the opener to 235 then went 247.5 to break Gene Bell's world record and the 3rd I went to 257.5, it shot right to the top but I couldn't lock my elbows out. I dropped my opener in the dead to 200 just to make sure I kept my record then went 240 easy then 260 and hitched it at the top no lift So all in all not my best performance funny how meets go. It was a good meet as I leaned allot from Garry that I wouldn't have learned if things went well. There was some great lifting this weekend notably as I'm sure everyone knows Clint bench 805 Matt court squatted over 1000 I don't remember exactly what it was But let me say this guy is a force. I'll post some more later I just got home and I'm jet lagged big time

ready to go

Bw this morning is 223.8 perfect this is exactly 5 lbs lighter than Sunday morning which is what I expected from carb depleting. After my morning coffee I'll cut my fluids and food and I'll be surprised if I'm not 220 by the time I get off the plan in Toronto.
Training yesterday 20 min on the tread mill
seated calves 20/2
rev hypers 20/2
weight abs 3 sets

on track

diet and water on track. bw 227.8 lbs
sled dragging presses 30/2 rows 30/2 walking forward 200'/2 backward 200'/2
weighted sit ups 10/3
20 treadmill
Well the snow is gone and I was able to get some of my strong man equipment out today. My focus this summer is to bring up my deadlift (cause it sucks) so I'm going to spend lots of time outside lifting stuff. I've been talking to some young guys and they seem interested in training every second weekend with this stuff. I hope it works out it could be allot of fun.

Sunday

Tread mill 25min hip flexers never did release

seat calves 20/2

rev hypers 20/2

abs 3 sets

food until Thursday will fit into 3500 calories 400 grams protein 30 grams carbs 195 grams of fat Monday thur Thursday I'll drink 6 litres of water a day then cut the water some time on Friday depending on my weight. weight today 232 lbs

last heavy training day

free squat up to 440/1 raw, 485&575/1 with briefs, 660/1 with suit straps down, 730/1 straps up no knee wraps
bench up to 375/1 raw I wanted to do 395 as 375 wasn't that heavy but decided not to risk an injury one week before the meet ( I must be getting old)
shirt 440/1 525/1 550/1 easy lifts
glute ham raises 10/3
fat bat push downs 10/3
weighted sit ups 10/3
squats and bench took an hour and a half. Over all I'm happy with my training for this meet. My body feels farely good for a change. Now I just have to wait and see how the meet goes.

well now

I didn't feel well on Sunday so I didn,t train spent my afternoon videoing Gwen's training she has a meet this weekend. Then on Monday I was very sick, so I lumped my training together today.

stiff leg dead lift 185/10 225/8 275/6 315/3 365/3 405/3 435/3

DE bench 60 lbs of chain 205/3/3 225/3/3 245/3/3

tke 10/3

push downs 10/3

standing abs 20/3

band pull apart 10/3

last heavy squat

well after much debate, do I use the bands that I used last week or do I use the bands that I was to use. In the end I stopped thinking my balls and went with the game plan. This gave me more bar weight and less band weight.

circa max squat light and strong bands 155/2 220/2 265/2 330/2 375/2 418/1 462/1 added knee wraps 506/1 added a squat suit 550/1 bands 350top 280bottom

extra wide sumo 145/3 235/3 325/1 375/1 415/1 465/1 515/1 new pr

standing abs 10/3

squats went great if the band weights are right this would be 900lbs at the top and 830 at the bottom no matter what it is this was a 50 lbs record in just briefs same bands box and briefs.unfortuntaly I couldn't get these briefs under my squat suit when I went to Lake George. the extra wide sumo was only a 5 lbs record but I've never attempted a record as a second exercise. over all a great training session

didn't feel like training

suspended blast straps push ups bw/10 45/10/2 90/10/2
Tate presses green band behind my back plus 35 lbs dumbbells 10/4
blast strap rows bw/10 2 chains/10 4 chains/10 6 chains/10/2 chains = 25lbs
dumbbell cleans 25/10 30/10 35/8/2

Assistance Work

arched back good mornings
light bans attached from the floor 95/20 135/20 185/20 225/15 275/10
glute ham raises bw/10/4
t k e 15/2
weighted sit ups 10/4
standing one legged crunches 10/2
15 min treadmill

heavy bench

saturday
25min tread mill
seated calves 20/2
rev hypers 15/2
bridges 15/3
abs 6 sets

sunday
narrow bench 225/3 275/3 315/3 345/3 365/1 385/1
ginny shirt 405/5 455/3 495/2 525/1 555/1
5 board 405/3 435/3 465/3 495/3 525/3
4 board 405/3 435/3 455/3
lat pulls 5 sets
face pulls 3 sets

circa max squat

circa squat
blue and green bands 155/2 220/2 265/2 300/2 352/2 390/1 425/1 bands 425 top 320 bottom
extra wide sumo 225/3 315/3 365/3 405/3 455/1
now this is interesting just now as I was going to put the numbers in for the bands I realized that some thing was wrong. I had planned to use a strong and a light band per side not a strong and a average band. Strong and light is 350t 280b which is 75/40 lighter than what I used. this explains why after I did 390 I thought there is no way I'm going to get 425 with out adding a squat suit or a least knee wraps I decided to wrap and made the squat just barely. so now I have to decide what I'm going to do next week. Life's little problems :-)

de bench

pics of one arm grappler shoulder press and one arm grappler rows,seeing as I couldn't explain them

de bench dbl

monster minis 195/3/3 215/3/3 235/3/2

grappler sh press 45/8 70/8 90/8 115/8

grappler one arm row 45/8 90/8 135/8 160/8

if you have never tried you should as it is amazing how hard these hit the core

This didn't go well

Monday

Well I worked a 12 hour night shift Sunday night I hadn't planned to work any more over time until after the meet, but last week our mill announced that we are laying off a shift. Looks like I should be ok, but I thought I should make some money while I had a chance. So I woke up with a night shift hangover pounding headache and all. The idea today was to pull an opener in full gear to make sure every thing fits and get an idea about an opener. Ignoring my headache I started to pull first having problems getting my hips down, not a good sign this usually means my si joints are out. I get up to 455 and pull my squat suit on same one that I've used for deadlifting the past 3 years, it is very tight. go to 495 decided to pull the straps up oh oh very tight there is no way I'm going to get down to the bar. I guess I got fatter than I thought. pull the straps off and just as I thought the si joints are out I couldn't budge 495. So off to the chiro I went. This has been a problem for me for a while now at a meets after squatting the hip flexers are tight and when I set up on the bench for bench press if one side is tighter than the other it pulls my si joints out. In training I usually can get 495 and when I'm jacked at a meet I can get 525 but this sucks. anyway I'm wineing now. I think I'll watch oprah now and really get the estrogen flowing.

watching the masters and benching

APR 10
20 min tread mill
rev hypers
seated calves
abs

APR 12
narrow bench 275/3 315/3 345/3 375/1
my oldest denim 405/2 425/2 445/2 465/2 485/1/2 505/1
5 board 455/3 475/3 495/3
4 board 405/3 425/3 445/3
lat pulls 5 sets
green band push downs 3 sets
hammer curls 3 sets
I didn't get much out of this shirt I've been using it since 2002. Had to do 485 twice the first time I dumped it on my belly,but still managed to press it out but it was slow.

Thank god spring is here

This is a pic from two years ago as one of our Olympic lifting buddys kick our butts in the 56lbs weight for height I think this was about 13 feet high

Sunday

20 tread mill

rev hypers 15/2

seated calves 20/2

abs bridges stretching etc

Tuesday

20 min treadmill

56 lbs weight one arm swings 6/3

56lbs weight for height 6 singles I didn't use a bar and just as well my release was all over the place and I couldn't believe how slow I was,the throw was maybe 8'

sled dragging super set narrow chest press and low rows 50 reps then 30 reps

backward sled drag 150'/2

this training felt good it was all concentric work maybe a little eccentric in the swings over all this training should help speed up recovery

heavy squats

Thursday
20 min cardio
glute hams 300/15/2
abs
bridges

Friday
speed strength squats
2 green 1 blue band a side 155/2/2 185/2/3 220/1 265/1 in theory this would be 880 at the top and 720 at the bottom at any rate this was very heavy and a huge record for me
extra wide sumo 145/8 235/6 285/3 325/3 375/3 415/3
glute hams 3 sets hams were fried
glute ham bench sit ups 4 sets
taking next week off weights to recover for three weeks of circa max training. this is the first time I've taken every forth week off for recovery I don't know how the meet will be but this is the best my body has felt for years this close to a meet

de bench

de bench with
dbl monster mini bands 185/3/3 205/3/3 225/3/1 only did one set @225 as the bar speed dropped to much. band tension 130 at top 70 at bot
fat bar push downs 70/10 80/10 90/10/3
chest supported rows 180/10 225/8 270/8 315/5
dumb bell cleans 25/10 30/10 35/10
super set side laterals
and dumbbell curls 25/10 30/8 35/8
Quads are a little sore from truck pulls yesterday but I'm no where near as sore as I thought I would be :-)

walk'n the truck

short and fun today all I did was 5 x 120' sprints with my truck and then some abs

after the second pull I had to ask my daughter if she remember her cpr training. After I was done she wanted to try , she got it started once and didn't keep it going on the second try I had to help her get it started and she made a full pull. there was some preschool kids watching me pull to bad they didn't get to see Tiffany make her pull. she probably would have told them how gymnast are stronger than weightlifters

I love my Ginny shirt

cls grip bench 275/3 315/3 335/3 365/1
Ginny shirt 405/3 455/2 485/2 515/1 535/1
5 board 405/3 435/3 465/3 485/3 505/3
4 board 405/3 435/3 465/1
lat pulls 5sets of 8
So this was the first time I've wore my Ginny shirt since Nov /06 and it was like I've trained in it every workout in that time. I was only going to go to 515 which is my planned opener but it was so easy I had to do another 535 was all so very easy and I didn't jack the shirt up. I didn't see the point in going heavier as I was just checking to see how the training was going. I think I will wear an old shirt in training to the meet as I don't seem to need time in the Ginny shirt. very cool day

squats

This a very poor video it's my first attempt.

So today speed strength squats

2green 1 blue bands a side 155/2/5 bands 615 top 455 bottom approx

45 deg back raises 25/10 45/10 65/10 85/8/2

spread eagle sit ups 4 sets

this doesn't look like much when i put it here but it was a good amount of work for today

de bench

de bench
dbl mini 205/3/3 225/3/3 245/3/2
dumb exten 60/8/3
one arm rows 150/6/2 150/17
face pulls 3 sets of 10
super set
push downs and
dumb curls 2 sets of 15
dam metabolism I had my weight up to where I wanted it and the last two weeks I've dropped weight now I have to eat more and I'm already sick of eating ( I love saying that pisses most people off)

deads

well deadlifts aren't quite up yet but they are coming around
4" sumo rack pull 495/1 525/1 555/1 585/1 615 miss
6" conv dead 315/1 405/1 495/1 405/8/2
glute ham raises 4 sets of 8
glute ham sit ups 4 sets of 12

week off was awesome

Still got in three days of cardio rehab, and prehab last week
didn't train Sunday to lazy
Monday
2 board press 345/1 375/1 405/1 425/1/2 misses ticked me off 405 was easy went back to
365/1 395/1 415/1 425/1 new pr
5 board tri press 405/3 435/3 465/3 495/2 new pr 525/1
lat pull 5sets of 8
seated dumbbell cleans 5 sets of 8
land mines with 45lbs plate

meet training

free squat 220/4 265/3 330/1 374/1 440/1 485/1 added old briefs 550/1 616/1 suit straps down 660/1 straps up 705/1
bench rage x 405/1 455/1 495/1 525/1still an inch from touching 545/1 still didn't touch and so far out of the groove that I couldn't lock it out
deadlift up to 495/1 no gear
well this has made up my mind I am going to Toronto. By the time I pay a member ship to the gpc, buy a new shirt that may or may not work for me, and pay to travel to Calgary it will only be a few hundred dollars more to go to Toronto for the CPO meet. I'm more interested in lifting in the wpc anyway so this works on that level as well . Well now for my week off weight training.
Oh and by the way I was very happy with todays numbers.

de squats

de squats 14" box
blue bands 155/2 240/2 330/2 375/2 395/2/5 440/1 485/1
sumo dbl
minis 275/2 315/1 345/1 315/1 275/3
glute hams 3 sets of 10
one leg standing
abs 3 sets of 10
15 min tread mill

pressing

floor press 275/1 295/1 315/1 335/1 355/1 pr 375/1 25 lbs record
3 board tri press 275/8 315/8 345/6 375/4 225/20
cable rows 5 sets of 8
super set side laterals 3/10
and face pulls 3/10
You never know, I had a very busy day and it was 7:00 pm before I got into my gym and I didn't want to be there. I cranked up lamb of god on the stereo and had a great workout ;)
who would have thought

Friday

pwr snatches worked up to 70kg x3
sn grip high pulls worked up to 100kgx3 the last set was my best as it was finally heavy enough that I had to use good technique
suspended good mornings up to 495/3
poor man stones work up to 85 kg This lift makes me appreciate how strong the strongman guys are getting it to my knees is no problem but keeping it high on my chest almost on my shoulder while standing up requires a lot of strength in the upper erectors and I haven't even tried walking with this weight yet let alone running with it. I can't wait for the snow to go so I can start training outside again .

I must be fat again

Well I think this makes it official, twice this week at work, as I was walking past two different people they rubbed my belly and walked away laughing. The other clue I got this week was when I mentioned to my lovely wife that I wanted to gain another ten pounds, she just stared at me and mumbled something like fat bastard.
Thursday
speed bench dbl minis 195/3/3 215/3/3 235/3/3 very easy
push press 40kg/5 50/5 60/4 70/3 80/3 90/3 100/3 110/1/1 120/1 wanted to dbl 110 but I drop my chest when racking it 120 made me happy as I rarely do these any more I guess this makes me fat and happy
lying dumb exten 60/ 65/8 70/6
one arm lat pulls 6 sets
hammer curls 4 sets

this week so far

Friday
hooked up with Gibb and mike at 24 hour fitness had a great time . I did 2" rack pulls sumo up to 545x1 then went down to 315 and did conv deads working up to 405x8 finished with some abs.
Sunday narrow bench up to 340x3 then missed 370 for1 I feel stalled on this work out so I'm going to change it up for a few weeks then get back to it for meet preparation.
Tuesday
DE squats blue bands 14" box 375/2/7 405/1
DE sumo + chain 315/5 315+70lbs/1 315+120/1 315+170/1 315+220/1/3
then finished with glute hams and abs
working a lot again I'm getting near the end of a 20 day stretch again I've had to adjust the training some and because I have other things that are more important to me this year I'm ok with the adjustments. we'll see what I say after the meet in may lol.

still here

last week was my week off weight training, managed to get in three days of cardio and rehab/ prehab training.

benched on Monday instead of Sunday which turned out to be a mistake because I'm on early day shift this week which means getting up at 2:30 am didn't have a lot of gas yesterday

Monday
cls grip bench 225/3 275/3 305/3 335/3 365/miss
5 board 405/3 435/3 465/1 495/1 515 couldn't get it out of the rack
old denim 405/2 425/2 445/2

Tuesday
de squat blue bands
14" box 220/2 295/2 340/2/8 375/1 bands are 235 @ top 185 @ bottom
de sumo
dbl minis 275/1 315/1/5
glute ham
raises 4 sets
abs 6 sets
15 min treadmill

de squat second attempt

First week of nights, because of sleeping issues I generally take this week off. but this isn't how the training schedule works out for the next meet So I woke up yesterday with a screaming headache took some drugs and tried to train in the afternoon the headache came right back and after I took my first work set it came on hard enough to almost make me puke. So I put my toys away and went upstairs put in a Costner movie and went to sleep for an hour:)
Today
de squat with green bands
put the blocks in to increase
band tension 155/2 265/2 330/2 385/2/7 420/1 bands now 190@ top 135@ bottom
de bench dbl mini 195/3/3 215/3/3 235/3/2
thats all I think I can recover from and I want train all 3 lifts with full gear on Saturday

home alone

am
20 min tread mill hip flexer on the left side never did loosen up
seated calves 20/2
rev hyper 15/2
abs 3 sets
bridges 3 sets

pm
cls grip 275/3 310/3 340/3 370/1
5 board 405/3 435/3 465/3 500 miss right side didn't lock out
4 board 405/3 435/1
old denium 405/1 435/1 465/1 stop there the groove both down and up felt prefect all so I think my cns was fried after the miss on the 5 board everything felt heavy after that
fr lat pulls 125/10 150/10 175/8
cable rows 110/10/2 135/8
super set one arm green band push downs 8/3
and dumb bell hammer curls 50/8 60/8 70/6

last few

Thursday
had to move this day back one day as I wasn't recovered from Tuesdays training work changed my shift this week and I had to do another week of early shift which means getting up at 2:30 am I don't get much sleep on this shift
de bench
dbl minis 195/3/3 215/3/3 235/3/3
dumbbell ext 60/8/3
one arm rows 150/10/3
face pulls green band/10/3

Friday
extra wide sumo up to 485/1 missed 515 for a new pr
arched back good morning
with purple bands 145/20 165/20 185/15
knees out with purple band 10/3
t.k.e blue band /10/3
15 min tread mill

Saturday
20 min tread mill
seated calves 20/2
rev hypers added 35 lbs 15/2
abs
bridges
didn't cut any fire wood this week so I'll be out for at least 2 hours today yeah
If you haven't seen robo's blog he is on the new power lifting USA chk it out very cool

squatin

de squat 14" box
green bands 375/2/8 440/1 485/1
speed deads
dbl mini 275/1/3 295/1/3
glute ham raises 3sets of 10
rev hypers 3 sets of 10
glute ham crunches
with a monster mini 3 sets of 10
15 min tread mill

#s looking good

am
20 min treadmill
seated calves 20/2
rev hypers 15/2
abs 3 sets
bridges 3 sets

pm
cls grip bench 225/3 275/3 305/3 335/5 365/1
5 board 405/3 435/3 465/3 495/1
4 board 405/3 435/3
rage shirt 365/2 405/2 455/2 485/1 515/1 515 touched it took about 3 seconds to get it down the last inch
lock outs 405/3 425/2
frount lat pulls 145/10 170/8/3
seated cable rows 110/10 135/8/2
all of my indicators are up to where they were when I benched 550 now I just need gain 15 lbs so my gear will fit I've gain 10 lbs in the last 10 weeks so the weight gain is on track for may

15 below and a famer's walk

wednesdays training
trained at 24 hr fitness
de bench dbl minis 195/3 215/3 235/3
hammer str incline press 315/8 365/6
dumb bell ext 60/8 70/6
one lat pull 135/8/3
one arm dumb rows 160/8/3
incline curls 35/8/2

friday feb 1
am
1 ½ hours cutting fire wood
pm
farmers walk 310/50'/4 gloves don't work as you have no grip with bare hands I didn't dare to drop them because I was worried my skin might stick to the handles.
super yoke 540/30'/2 600/20'/2
arch back good mornings worked up to 435/2 a new pr for me
abs 6 sets
10 min treadmill
. I need to be done cutting wood by the 1st week in march as by this time I will have to remove some volume to recover from the training to come. March 16 is the last recovery week before I start circa max training. This is a 5 week cycle and I have to be recovered when I start. In this time I will purposely slightly over train to force my body to “super compensate”. The last nine weeks is a pain in the ass as I monitor resting heart rate, body weight, mood, sleep, out side stressors, and how well I’m recovering from the training. In the off season I try to build up my body’s ability to be able to handle high levels of work and as a result I’ve found that what I did last time to get ready for a meet more than like won’t work this time making monitoring necessary . So it is an interesting scenario I train hard in the off season so I can recover from a high work load getting ready for the meet which should translate into big numbers, but if I have pushed to hard getting prepared and enter circa max in a over trained state it really becomes a balancing act between training and recovery with most of my efforts spent on recovery. I’ve had a couple of bad meets over the last 5years as I learned how hard and far I can push myself. I’ve tried the less is more idea of training and at the start I had good results but as I got more and more out shape I got fewer and fewer results. Any way I don’t know if anyone is interested in this, but it is a short explanation on why I train the way I do. I’ve also told many people that I have a.d.d when it comes to training, I become bored very quickly so I include all kinds of lifting, and focus on one when it matters.

made it

1 hour cutting fire wood as a warm up for training ( thats what I'm telling myself)
de squat 14' box
green bands 365/2/8 405/1
de sumo pulls
dbl minis 275/1/6
glute ham raises 8/3
abs 15/ 3
Well I had to miss Sundays bench day when I got home at 4:00am Sunday morning it was the end of 13 night shifts at work putting in a total of 140 hours. through this stretch I missed some cardio but still got the 3 hours of firewood cutting in. This week is a week off of cardio, which should help with recovery.

me squat day

12" camber squat bar
to a 12" box med stance 155/6/3 220/3 265/3 330/3 375/1 420/1 this was a 25 lbs pr
conv dead lift 225/8 275/8 315/8
rev hypers 10/2
15 min treadmill

I suck with the camber squat bar I trouble have stabilizing this bar (weak core??)

ugg i hate nightshift

de bench dbl minis 185/3/3 205/3/3 225/3/2
dumb tri exten 50/10/3
rear lat pulls 145/10/3
one arm rows 150/8/3
thats it thats all

16 weeks out

well the plan is made and it's time to get focused

Monday
30 min tread mill
seated calves 20/2
rev hyper 15/2
abs 3 sets
one leg bridges 10/3 finally the left glute seems to be fireing correctly yeah
stretching

Tuesday
de squat 14" box
green bands 330/2/8 approx 390 at the bottom and 450 at the top
sumo speed deads
dbl mini 255/1/5 approx 305 at the bottom and 445 at the top
45 degree back raise 25/10 45/10 65/10
one leg standing abs 20/3
rev hypers 10/2
when I pulled heavy deads on the 12 th I thought I was slow off the floor and today proved it I was going to do 6 singles but the 5th was getting close to max effort. I got work to do

short on time

working 12 hour over time shifts this weekend so no time for cardio and a minor modification in training
cls grip bench 225/3 275/3 305/3 325/3 355/1
5 board 385/3 425/3 265/3 485/1
rage shirt 365/2 405/2 435/2 465/2 495/1
rear lat pulls 120/10 145/10 175/8 195/6
green band press downs 20, 15/2
purple band face pulls 10/3
never did get any benches to touch 465 was about an inch away on the 495 I lost focus and miss grooved it decided to shut it down it's still aways until a meet

not 40 below but 6" of snow

had to move inside

log clean and press 2 cleans one press/7 sets

farmers walk 310/20' /10 trips

double arm swings 50 lbs/8/2 65/6/2

wanted to walk outside oh well I got 10 dead lifts out of it and summer is still aways off

this week so far

Sunday
20 min tread mill
same rehab/prehab
Monday
30 min tread mill
same rehab/prehab
Tuesday
day off yeah
Wednesday
went 24 hour fitness watch Gibb work with new bench shirt
30 min tread mill
very light training leg press 15/3
leg exten and curls 15/3
pull Thurs 15/3
dumb bell press 2 minutes
one arm lat pull 15/2
standing abs 3 sets
I could feel myself getting stronger watch Gibb and Mike train I may have to keep this in my recovery week. Seriously, because of work I'm training alone and it is great to get in a team atmosphere.
Thursday
30 min tread mill
same rehab/prehab
if it's not 40 below 0 tomorrow I will do some strongman training

meet training

am
30 min tread mill
rev hypers added 35 lbs 15/2
abs 3 sets
one leg bridges 10/2
stretching

pm
free squat 400/1 440/1 belt 485/1 briefs 550/1 600/1 suit straps down 640/1 straps down

bench 275/1 315/1 365/1 shirt 405/1 455/1 touched 485/1 515/1

sumo deadlift 365/1 405/1 belt 455/1 briefs 515/1
10 min treadmill
rev hypers 15/2
training took 2 hours and 10 mins all the top lifts were last warm ups squat and bench were easy the dead lift was a little slow. All the conditioning I did during the summer paid off as this wasn't that hard of a work out. next week is a recovery week mainly cardio and high rep train with no weight on my back.

Quicky

had another commitment tonight so I got in a quicky
de bench dbl minis 185/3/3 205/3/3 225/3/3
two push press & one jerk 95 135 155 185 205 225
one arm rows 110/10 130/8 150/8
fat bar push downs 70/10 80/10 90/10

slow slow quick quick slow slow

what a hoot, so for christmas I bought my wife two step lessons for the both of us. She loves to dance and I suck at dancing. Well after some time the instructor came over to me and said, " look all you have to do is walk. slow slow quick quick slow slow. Apparently I don't know how to walk. A little while later the other instructor came over and said,"not bad you just have to get in rhythm with the music". well maybe 15 min later I figured out what the problem is, after 23 years of training and meets when I'm focused there is no music. This maybe the most costly present I've ever bought lol.

jan 8
de squat green bands 330/2/8 400/1 440/1
conv deadlifts 245/8 275/8/2
glute ham raises 12/3
15 min tread mill
rev hypers 15/2
cable pull down abs
strutting across the gym slow slow quick quick slow slow

bench day

no cardio this morning 2 hours of firewood instead
pm
narrow grip bench 275/3 305/3 325/3 345/1
5board 395/3 425/3 455/3 475/1 495/miss
4 board 405/3 425/2
old shirt work 395/2 415/2 435/2
bhneck lat pull 190/8/3
lying dumbbell extentions 55s/8 60s/8 70s/6
chest supported rows 210/8/3
side bends on 45deg back raise 3 sets of 8
over all went not to bad I don't like sticking these two work outs back to back
back to work tomorrow yeah two week lay off is long enough

super yoke

jan 5 am

30 min tread mill

same rehab work

pm

chain suspended good mornings

110/8 165/5 200/3 240/3 285/3 310/3 340/3 pr

super yoke 540lbs /15 feet/ 4 trips

chg machine mini band crunches 15/3

rev hypers 15/1

cleared the snow off the concrete in front of the carport but it was still to slippery to go outside

thrusday

am
20min tread mill took almost that long for my hip flexers to release
same rehab work as usual
pm
de bench dbl mini bands 185/3/3 205/3/3 225/3/3
hammer strength incline 315/10/4
one arm lat pulls 5 sets
one arm rows 120/6 140/6 160/6/2
incline curls 40/8/3
trained at a commerical gym tonight the Olympic lifting crew was in It's been 9 years since I competed in oly lifting watching work technique I don't miss it just doing the pwr clean and snatches is good enough for me. had a lot of laughs tonight they are a great bunch of guys

good times

had way to good of a time on new years eve. I didn't get home until 3:00 am as a result no training on Tuesday.
Wednesday
Well I paid for my day off today
am
30 min cardio
2x20 seated calves
2x15 rev hypers
abs and stretching

mid morning
1 hour cutting, splitting,and piling fire wood. I have found in the past that I need to include this in my training volume as it really affects my recovery.

pm
de squat green bands 14" box 275/2/10 341/1 385/1( reps/sets)
conv deadlift 245/8/3
calf,ham,glute raises(chg) 8/3
chg sit ups 10/3
15 min on the treadmill

dropped by to see Gibb and Mike to day at the gym they train at I didn't train with as they were benching. Had fun though, always amazes me how strong Gibb's raw lifts are. Mike's training looks like it is coming together, if he puts all his best lifts in at a meet he is going to have a huge total. well time to find some food