made it

1 hour cutting fire wood as a warm up for training ( thats what I'm telling myself)
de squat 14' box
green bands 365/2/8 405/1
de sumo pulls
dbl minis 275/1/6
glute ham raises 8/3
abs 15/ 3
Well I had to miss Sundays bench day when I got home at 4:00am Sunday morning it was the end of 13 night shifts at work putting in a total of 140 hours. through this stretch I missed some cardio but still got the 3 hours of firewood cutting in. This week is a week off of cardio, which should help with recovery.

me squat day

12" camber squat bar
to a 12" box med stance 155/6/3 220/3 265/3 330/3 375/1 420/1 this was a 25 lbs pr
conv dead lift 225/8 275/8 315/8
rev hypers 10/2
15 min treadmill

I suck with the camber squat bar I trouble have stabilizing this bar (weak core??)

ugg i hate nightshift

de bench dbl minis 185/3/3 205/3/3 225/3/2
dumb tri exten 50/10/3
rear lat pulls 145/10/3
one arm rows 150/8/3
thats it thats all

16 weeks out

well the plan is made and it's time to get focused

Monday
30 min tread mill
seated calves 20/2
rev hyper 15/2
abs 3 sets
one leg bridges 10/3 finally the left glute seems to be fireing correctly yeah
stretching

Tuesday
de squat 14" box
green bands 330/2/8 approx 390 at the bottom and 450 at the top
sumo speed deads
dbl mini 255/1/5 approx 305 at the bottom and 445 at the top
45 degree back raise 25/10 45/10 65/10
one leg standing abs 20/3
rev hypers 10/2
when I pulled heavy deads on the 12 th I thought I was slow off the floor and today proved it I was going to do 6 singles but the 5th was getting close to max effort. I got work to do

short on time

working 12 hour over time shifts this weekend so no time for cardio and a minor modification in training
cls grip bench 225/3 275/3 305/3 325/3 355/1
5 board 385/3 425/3 265/3 485/1
rage shirt 365/2 405/2 435/2 465/2 495/1
rear lat pulls 120/10 145/10 175/8 195/6
green band press downs 20, 15/2
purple band face pulls 10/3
never did get any benches to touch 465 was about an inch away on the 495 I lost focus and miss grooved it decided to shut it down it's still aways until a meet

not 40 below but 6" of snow

had to move inside

log clean and press 2 cleans one press/7 sets

farmers walk 310/20' /10 trips

double arm swings 50 lbs/8/2 65/6/2

wanted to walk outside oh well I got 10 dead lifts out of it and summer is still aways off

this week so far

Sunday
20 min tread mill
same rehab/prehab
Monday
30 min tread mill
same rehab/prehab
Tuesday
day off yeah
Wednesday
went 24 hour fitness watch Gibb work with new bench shirt
30 min tread mill
very light training leg press 15/3
leg exten and curls 15/3
pull Thurs 15/3
dumb bell press 2 minutes
one arm lat pull 15/2
standing abs 3 sets
I could feel myself getting stronger watch Gibb and Mike train I may have to keep this in my recovery week. Seriously, because of work I'm training alone and it is great to get in a team atmosphere.
Thursday
30 min tread mill
same rehab/prehab
if it's not 40 below 0 tomorrow I will do some strongman training