last couple

missed Tuesday's training work moved our shifts around again and I was lucky enough to get early shift which meant getting up at two am to do cardio, by Tuesday night I was bagged.
Thursday
DE squat with 200 lbs of chains 340/2/3 36/2/3 380/1 400/1
DE conv deadlifts dbl minis 275/1/8 sets in two minutes
glute ham raises back elevated 4.5" 4 sets of 8
band abs 4 sets

Friday
narrow bench 275/3 295/3 315/3 335/1
5 board 365/3 405/3 435/3 465/3
4 board 405/3 425/3
oldest denim shirt pulled as low as I could get it 405/1/6sets
I was training by myself today so I had to use denim. this turned out to be a good thing as Ilearned something new today. Generally if I have to much shirt I'll lift my head to touch. With my old set up this wasn't a problem but now I'm pushing my arch to make up for my lack of girth, when I lift my head I lose some arch adding almost an inch to my stroke. Also if I thighten the shirt to much with my belt I'm unable to get enough shirt to push the arch up, and if I leave some slack in the frount then the shirt wants to move up as I set up. closed back is worse than open backed. For all those who say if I wore a shirt I could lift 200 lbs more trust me we work hard to figure out how to make the most of these things.

I was going to take it easy today

I was going to take it easy today as I was sick this week. BUT Sundays are just to much fun. I started off with deadlift tec work pulled 435 for 5 singles with the last three having my body fire in the proper order, yeah. Steve pulled with me everyone else was squatting with a safety squat bar. Then we went out to the shop for stones we had three platforms to day 55" 50" and 46" Everyone did great today and we ended by doing some reps at what ever high work for each of us I think we are going to do this more often. Next we were just going to try something new for a later date but it turned out to be more training we'll call this the power stair which is the video above the weight is 360 lbs and the step is 12" about as high as my height will allow.Now you think we were done but oh no some decided we had to lift the beer keg over head. The video is Sean and Pat lifting stones and Ryan lifting the beer keg.

Too much ????

Some more training from Sunday.

De bench dbl minis 195/3/3 215/3/3 235/3/2

dumb tri ext 55/10/4

one arm rows 90/10 110/8 130/6 150/6 170/6 the 170 was done with the farmers walk handles this has a totally different feel to them.

plate stone lifts 90/8 I only did one set as I totally ran out of gas

so my training schedule is like this

Monday am 55 min cardio, seated calves ,rev hypers, abs all done light for rehab/ prehab

pm 45 to 60 min cutting splitting and packing firewood trust me this is training

tuesday am 45 min cardio foam roller stretching

pm upper body training

wednesday 55 min cardio tri push downs and shoulder rotations abs again light

pm firewood

thursday am 45 min cardio stretching

pm lower body training

friday am 45 min cardio seated calves, rev hypers and abs

pm heavy bench training

saturday 55 min cardio upper body rehab work depending on how I feel

pm firewood

sunday no cardio but we do 2 to 3 hours of strongman type training

Isn't life great

Crazy Sunday

Well we had seven of us training today. First we pulled deads with the farmers walk handles. Not sure of all the numbers Pat got a 500 I got 620 and Dallas got 640. Some of the guys were pulling deads against dbl minis. next was the super yoke we got some good weather and some clear concrete. We shut these down at 640 I think 4 guys made the 40'. Last we did viking press the weight went up to 250 lbs. A few guys threw the 56lbs weight for height., but I was done. I think everyone had a great day I know there were a few personal records.

bench madness

narrow bench 315/3 345/1
5 board 425/3 455/3 485/2 missed the lockout on the third
4 board 385/3 415/3 435/3
katana 365/1 405/1 435/1 then 435 in a denim
lockouts 405/3 425/1 445/1 405/4
chins 4 sets of 8
shirt work was in my bigger shirt I still do not like the katana much I had a lot of trouble trying to set up my arch and the groove is higher than a denim I'm still trying to decide if I'm going to get another denim or figure out how to use the smaller katana I have

first training of the week

squat today was an experiment the right side is still sore and tight I started with a 16" box and couldn't even get close. then I started pulling in my stance. In the end I moved it in about six inches so I could get to the box, turns out to be the same stance as my sumo.
I did 155 plus 200lbs of chain for 5 sets of 2 and a single with 205. Now I wait to see how my leg feels tomorrow, I pushed a bit. finished by super setting glute hams and sit ups for 4 sets of 8 good enough for a recovery week.

tough couple of days

Monday
DE bench dbl minis 185/3/3 205/3/3 225/3/2
tri push downs 4 sets
lat pulls 4 sets
Thursday
DE squat with green bands 375/2/4 I've had a sore hip flexor since the weekend and it got worse with every set
stiff leg deadlift 138/8 225/8 315/8 405/4 435/3
abs 4 sets
I was up at 2:00 am every morning this week and moving snow every night and I think my body is a little beat up I'll see how benching goes tomorrow and then next week is a recovery week anyway

sunday happiness

Started today with deadlifts again worked up to 425/1 for 5sets Just working on improving my form. Steve trained today and sucked us into 4" rack pulls that he missed last week. He got over 400 Dallas got 535 I thru briefs on and pulled the same as last week 575 and missed 605 again. Log lift was next for Dallas and I. I did a few sets Dallas did a ton of work. Steve did some pull throughs with 80 lbs I also did a couple of sets just to finish my day off.

bench day

narrow grip 225/3 275/3 325/3 345/1
5 board 375/3 415/3 445/3 475/3
4 board 375/3 395/3 415/3
old denim 405/2 425/2 445/2
lock outs 405/3 435/1 315/18
tri ext 3 sets of 8
dumbbell cleans 3 sets of 10
face pulls 3 sets of 10
a couple of good training days in a row a great way to start a new year. Now I just need to get my body weight to start dropping, I'm having a tough time this time.

happy new year

jan 1
de squat 14' box green bands 220/2 265/2 315/1 360/2/6 380/1
med stance free squat 225/6 275/6 315/6
45 deg back raise 3 sets of 8
hanging leg raises 3 sets of 8

dec 29
de bench dbl minis 175/3/3 215/3/3 235/3/2 255/1
tri ext 3 sets of 8
chins bw/10/3 bw/6
chest supported rows 225/8/3
incline curls 3 sets