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