apr 26

Thursday training

Jason Cook was good enough to lend me a dbl rage x . He is with the x conditioning crew here in town and competes with the gpc. Unfortunately the shirt is to small for me. I did the normal bench day narrow press up to 315 then shirt work up to 465 missed 495 twice. 5 board up to 495 then 3 board up to 365/3 and I was toast.

Sunday

squat with rev minis up 640/1

hand over hand truck pull two pulls

duck walk and drag 360 lbs once

farmers walk I lifted the 500 walked 5 feet and dropped it for some reason my core was shot

Steve and I finished the day off with glute ham raises 3 sets and rev hypers 2 sets

My body weight was 186 today and the lack of body weight sure showed up on the strongman training. On a happier note I started eating more this week. and with the advice from Robert o blog I should be well on my way. Chk out bench bozo on the side bar.

finally a couple of good ones

The latest addition to my little home gym.

Last couple of training days have gone well, thank goodness.

Monday

de bench dbl minis 195/3/8 235/1 265/1 285/1

dumbbell incline 70/10 90/10 115/8

chest supported rows 205/6 250/5 275/3 205/15

abs hanging leg raises and standing one legged pull downs 3 sets each

Wednesday

sumo Romanians up to 495/3 drop set of 405/15

leg press up to 8 plates and a green band for 10 reps

calve ham glutes bw/10 mini band/10 2 minis/7

chg machine abs mini/10/3

Skinny and weak is no way to go through life

Well the meet prep from hell continues I got my new shirt this week and it isn't even close to fitting the arms are bigger than my shirt for when I weigh 230. I have to express it back for changes and get it back here and I only have four bench training days left. I'm still fighting with hotel and I don't have a room yet. I've had to go to a low carb diet to get the last pounds off. wha wha wha

monday

de bench dbl minis 185/3/8 225/1 255/1 275/1

dumb incline press 70/10 100s/ 10 100s/6 100s/4

chest supported rows 210/ 10,6,4

Wednesday

Romanian deadlifts up to 455/5 and a back off set of 405/10

then some squats press and lat pulls all done in a giant set 6 sets of 8 in 6 min

friday

cls grip 315/3 335/1

bench shirt 385/1 425 miss changed the new shirt for an old denim 425/1

5 board up to 465/3

4 board up to 405/ 1 ran out of gas

blast strap rows with a 3/4" chain around my shoulders 3 sets of 10

Sunday

rev band squats (mini) 485/4 550/2 my right leg completely failed on the third rep still the same problem I've been fighting since January

56 lbs weight for height a bunch of singles

log clean and press I tried some singles and gave up Sean Ryan and Steve went hard at these. the guys then went to zercher squats and after doing 3 sets they decided to do a zercher deadlift as you see in the video that is 230 lbs. The one good thing this week is that the hard dieting is done I made my goal of 187 lbs.

master's sunday

I got lots of time in this weekend watching the masters Man is Tiger a tough competitor.

Thursday

Romanian deads worked up to 405/8

dumbbell squat and over head press superset with lat pulls 6 sets of 8 in 6 mins

abs

20 min on the treadmill

Friday

cls grip bench 305/3 325/1

5 board up to 475/3

4 board up to 415/3

rage shirt, new shirt still hasn't come 405/3 425/2

lockouts 405/3 435/3 455/1

face pulls 3 sets

Sunday

squats up to 585/1/3 sets

4" deficit deads new pr of 475 this breaks a record from 2000 before I hurt my low back

super yoke 540/60' three drops 540/60 full walk 600/60 1 drop

the video is my 540 and Dallas doing 600 by 120' with a set down to go back

cell phone training

Couldn't get a spotter today so I was cell phone training.

squats 400/3 465/3 520/3 520/2/2 first set at 520 the 3rd rep was slow so I just did doubles rather than using my cell phone.

sumo deads pulled an easy 495 about 10 mins after squatting and my leg held up so I was happy.

log zerchers 3 sets

calf ham glutes 3 sets

Funny Rob should post on how much I doing, when last week everything caught up to me and I only trained once. I should be back on track this week.

thrusday

cls grip bench 275/3 305/1 325/1 345/1

rage shirt 395/3 425/1 445/1 465/1

chins 3 sets

the shirt I used is so big on me I put it on myself and did my first set that's big for a closed back poly. It reminded me of Don Basset when I first started competing he did that at meets all the time