Sunday
Stone loading then beer keg toss, spent 2 hours training. Then Harry Potter
Monday
Intervals 2 min work 2 min recovery x 5 heart rate up to 90%, 20 min steady state hr 70% abs, elbow rehab, stretching
Tuesday
Steady state cardio 50 min 65/70 % heart rate elbow rehab stretching
Pm bench, triceps, chest supported rows
Wednesday
Intervals on treadmill 1 min work 2 min recovery 20 min steady state, abs, elbow rehab, stretching
Thursday AM
Steady state cardio 50 min elbow rehab stretching
PM
Snatches, deadlifts, fr squats, leg extensions leg curls
Saturday
1 1/2 hours training with the atlas stones The 230 stone was heavy last week just flew this week. I did a triple a dbl then 8 singles. Then headed over to the Gym and trained bench and upper back with Dallas. We had a crazzy workout so much fun. It has been great to be back up in PG and train with people want to train as hard as I do, maybe even harder. I have really missed the push from these guys
Saturday, July 23, 2011
Sunday, July 17, 2011
week of 11th july
Monday
45 min cardio, Abs, back raises, rehab for the elbows. Stretching
Tuesday drove up to PG
Wednesday
45 min 4 intervals 2min/2min inclined treadmill Some stretching
Thursday
AM
45 min steady state cardio, abs, back raises, rehab for the elbows, stretching.
PM
Pwr snatches, snatch pulls, fr squats, leg ext and curls, seated calves
Friday
Rowing machine intervals 1 min work 2 min recovery 4 sets 25 min steady state cardio. Bullshiting with some old training partners
Saturday
Trained at X Conditioning
Heavy backs squats, good mornings, heavy abs
Prowler pushes 50 feet 3 of us taking turns 5 trips in 1 ½ min 6trips in 2 min x2
135 lbs sled drag 100 feet tire flips 50 feet wally ball 30 throws, jump rope 50 jumps, one arm snatches 5 reps per arm done in 3min 40 sec and it all most killed me. I’m going to try two rounds next week
sunday
Stones over a 52 inch bar 170 x3 200x3 230x1x5 200 miss wore out
beer keg over a 15 foot high swing set at a school for a bunch, so much fun
45 min cardio, Abs, back raises, rehab for the elbows. Stretching
Tuesday drove up to PG
Wednesday
45 min 4 intervals 2min/2min inclined treadmill Some stretching
Thursday
AM
45 min steady state cardio, abs, back raises, rehab for the elbows, stretching.
PM
Pwr snatches, snatch pulls, fr squats, leg ext and curls, seated calves
Friday
Rowing machine intervals 1 min work 2 min recovery 4 sets 25 min steady state cardio. Bullshiting with some old training partners
Saturday
Trained at X Conditioning
Heavy backs squats, good mornings, heavy abs
Prowler pushes 50 feet 3 of us taking turns 5 trips in 1 ½ min 6trips in 2 min x2
135 lbs sled drag 100 feet tire flips 50 feet wally ball 30 throws, jump rope 50 jumps, one arm snatches 5 reps per arm done in 3min 40 sec and it all most killed me. I’m going to try two rounds next week
sunday
Stones over a 52 inch bar 170 x3 200x3 230x1x5 200 miss wore out
beer keg over a 15 foot high swing set at a school for a bunch, so much fun
Tuesday, July 12, 2011
a super weekend
Saturdays powerlifting meet went great we had 16 competitors and everything went smooth. Sunday I competed in the strongman ended up 3rd of 3 in the light weight class but had so much fun. Only got video of the first two events and the battery died. after this I got a 235 lbs log press, cleaned 250 but couldn't press it. super yoke did 500lbs for 75 ft in 16.8 sec. last flipped the first two tires twice in 18 sec which was the fastest time but I couldn't get the last tire which weighed 750 lbs.
Took Monday off
Tuesday
raining so 45 min on the treadmill incline interval work
abs, back raises, rehab for my elbow which took a beating on Sunday
weight loss stalled a bit on the weekend as running the meets and hanging out with old friends wasn't perfect for a weight loss program, no matter as long as I get back on track.
Taking my motorbike up to PG looks like it is going to rain all the way, but I'm excited to be starting my internship
Friday, July 8, 2011
friday
Getting ready for out meet this weekend The Okanagan Strength Weekend. With powerlifting on saturday and strongman on sunday. So today I did pwr snatches 3 reps plus a full sn squat then I did pwr cleans. In between sets I started packing up equipment for the meet. I packed out 2200 lbs of plates and bars alone. This will be most of my training this weekend as we load up the equipment set up, tear down,bring the equipment home, pick up the equipment for the strongman meet, set up, tear down, unload the equipment at home again. I'm also going to compete on sunday, more for fun than to win.
Thursday, July 7, 2011
so far this week
monday
am
treadmill intervals 3.8 mph @10 incline and 2.8 mph @8 incline two minute intervals, then 20 at steady state
abs, back raises, rehab work for my elbows,stretching
pm
axle deadlifts, atlas stones over a 54" bar, tech work for hammer throw and for weight for distance.
tuesday day
am
50 lbs on the prowler 120' trips x6, 4 sets of medicine ball slams, then 20 mins at steady state on the treadmill. abs, back raises, rehab for elbows, foam roller.
pm
conv deadlifts, leg press, hamstring work, and work for external rotators
wednesday
backwards sled dragging 120" x6 trips, sledge hammer work on a big tire 10 over head 1o swings to each side for 4 sets. 30 min walk up the street and back. tech work for the hammer throw and the weight for height
thursday
am
hill runs 4 times trying to hit 90% heart rate, did 3 three warm ups to figure it out. 30 min walk up the street. abs, back raises, rehab for elbows and stretching
pm
this afternoon will be a standard speed bench workout with dbl minis, incline dumb presses, triceps, upper back, bicep, shoulders.
So far the weight loss is on track, I'm down 8.2 lbs in four weeks and may loss a little more by saturday. At 2 lbs per week I am comfortable that it has been mainly fat loss, and my carbs are high enough that there shouldn't have been to much water loss. I will check my progress with calipers and a measuring tape on monday next week.
am
treadmill intervals 3.8 mph @10 incline and 2.8 mph @8 incline two minute intervals, then 20 at steady state
abs, back raises, rehab work for my elbows,stretching
pm
axle deadlifts, atlas stones over a 54" bar, tech work for hammer throw and for weight for distance.
tuesday day
am
50 lbs on the prowler 120' trips x6, 4 sets of medicine ball slams, then 20 mins at steady state on the treadmill. abs, back raises, rehab for elbows, foam roller.
pm
conv deadlifts, leg press, hamstring work, and work for external rotators
wednesday
backwards sled dragging 120" x6 trips, sledge hammer work on a big tire 10 over head 1o swings to each side for 4 sets. 30 min walk up the street and back. tech work for the hammer throw and the weight for height
thursday
am
hill runs 4 times trying to hit 90% heart rate, did 3 three warm ups to figure it out. 30 min walk up the street. abs, back raises, rehab for elbows and stretching
pm
this afternoon will be a standard speed bench workout with dbl minis, incline dumb presses, triceps, upper back, bicep, shoulders.
So far the weight loss is on track, I'm down 8.2 lbs in four weeks and may loss a little more by saturday. At 2 lbs per week I am comfortable that it has been mainly fat loss, and my carbs are high enough that there shouldn't have been to much water loss. I will check my progress with calipers and a measuring tape on monday next week.
Wednesday, July 6, 2011
Going to post my Quest to compete @ 90 kgs
So I competed at 110 kgs at last years Awpc raw worlds and again in june at the Montreal pro/am. As I approach 50 next year I think the years of being fat and happy are coming to a close. Two years ago when I dropped down to the 82.5 class it didn't go well. I think this was because I didn't give my body time to adapt to the changes in leverage due to the weight loss. For me to hold 88/89 kg I need to be single digit body fat. I'm not sure that there is anyone left reading my post as I haven't posted much since I moved to Vernon, but post helps to keep me honest and on track with my training.
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