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.