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