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.

typing two min at a time

behind the neck shoulder press 155/5 175/5 195/5
push press 135/3 165/3/3
side lateral super set with face pulls 3sets of 8
20 min interval on stationary bike 2min hard 2 min recovery I'm typing on the recovery, funny how these two min go so much faster than the other two. Short workout tonight we may have to do strongman training on Saturday rather than Sunday (crap got to pedal hard again). Man my Olympic lifts look bad but that's only because my speed sucks my flexibility sucks and my tecnique sucks I could lift more but I would probably hurt myself and that would suck to Done time to make dinner and wait for trick or treaters I hope I don't get to many as the leftovers are for me

0ct 29 & 30

oct 29
free squat med stance 275/5 315/5 365/5
box squat wide stance 375/2 440/2 485/2
pwr cleans hang above 165/3/3
super set calve ham gutes with land mines 3 sets of 8
15 min walk to loosen up the hip flexers

oct 30
19 min interval and 23 min steady pace cardio
seat calves
rev hyper
abs
bridges all done for two sets of 15 to 20 reps

Oct 27

Oct 26
bench 225/5 265/5 295/6
dumbbell incline press 110/8/4/2 (dc style)
pwr snatch hang above 95/3 135/3/3
chin ups bw/8 +20lbs/5/3 super set with fat bar push downs 10/3
hammer curls 45/10/3 super set with hanging knee ups 20/3

Oct 27
cardio 19 min interval and 23 min steady pace
seated calves 20/2
rev hyper 15/2
abs 2 sets
bridges 10/2

this weeks training

So no strongman training last week, but I did put in some long days getting the last of the fire wood cut. Last week was a deload week for me I kept the main exercises @ 60 to 70% for sets of five and did what ever for the rest of the workouts. I did find out that my wrist is still not 100% as I moved my hands out to my comp grip for the bench and even though I only did 70% of my best raw bench I hurt for two days after. Today we did farmers walk the video shows our best walks 440 for Steve 500 for me and 540 for Dallas. We all did 2 rounds on the coan's wheel, it's about 325 in our arms today was more about endurance than weight. we also did thick bar deadlifts 2 1/2" bar and forward hold with the 56 lbs weight. It was 5 degrees c outside today which was great for training. I also did cardio in the morning 18 min of interval and 25 min at a steady pace. Now that the firewood is done I'm going to start doing more cardio. I'm also going to lean out a bit more.

strongman Saturday

no video today just never thought of it
started of with band dead lifts dbl minis 50@ bottom 200@ the top worked up to a bar weight of 365 then we went outside and pulled some reps with the car. Sean and Steve didn't manage to get it but they are soooo close. Dallas and I move on to some log lifts and then a few single with a beer keg with the ball bearings and water it is tougher than a person would think. lastly we did a truck and trailer pull plus 600 lbs. Sean came up 15' short the rest of got a full 100' pull and one pull was all we had. all and all another great training day. next weekend is off for us. I scored about 600 lbs of lead weights from a tire shop. so I'll be making a 60 lbs insert for our next stone next weekend all so I've got a implement made up for a duck walk or power stairs I'll fill it with lead as well, it should be very heavy. :-)