half way through my experiment

Thursday

conv deadlifts 315/6 365/6 385/6

db Romanian deadlifts plus rev hyper crunches 12 reps 5 sets in 10 min

step ups plus kettle bell swings 12 reps 5 sets in 10 min

intrv training on tread mill 18 min



Friday

22 min interv and 23 min at a steady pace on the treadmill

so long Bruce Greig

The only time I trained at Bruce's back ally gym I showed up with no warning and Bruce took two hours of his time to help me thru a dead lift workout. I learnt allot that day, some of his ideas I still use almost three years latter. R.I.P big guy
Tuesday
incline dumbbell press 100/6 115/6 125/4
one arm rows 135/6 155/6 165/6
giant set push ups, jack knives,rev lunge, one arm cable row 6 reps, 5sets in 10 min
dumbbell squat and press plus rear lat pulls 6 reps/5sets in 10 min
18 min interval training on a stationary bike
I should be trying to get in more sets on the metabolic training rather than using more weight, but I've gone as far as I can to the dark side

Wednesday
22 min interval training plus 23 min at a steady pace on the tread mill
a few sets of abs

projects

well the last of the parts came in today and the sheet metal should be back from the painters this week. Gwen crashed her bike last summer and we've been buying parts as we could afford them. I'll be glad to see this project done.

training

Sunday

manta ray squats rock bottom with a pause 245/6 275/6 295/6

dumbbell Romanian deads superseted with abs 12 reps 5 sets in 10 min

step ups superseted with kettle bell swings 12 reps 5 sets in 10 min

interval training on treadmill 18 min

Monday

interval training 22 min plus 23 min at steady pace

not real exciting

Wednesday
19 interval plus 23 min steady pace on the treadmill
Thursday
conv deads 315/6 365/6/2 reset for each rep and only 60 sec rest in between sets a real killer
giant set push up + jack knife +rev lunge + cable rows all for 6 reps 5 sets in 10 min
dumbbell squat + shoulder press superseted with rear lat pulls 6 reps 6 sets in 10 min
18 min interval training
Friday
same as Wednesday

Mon& Tue

Monday
19 min interval + 23 min steady pace treadmill
sit ups

Tuesday
incline dumbbell press 90/6/3 100/6 115/6/2
one arm rows 115/6 135/6 155/6/2
super set dumbbell Romanian dead lifts and abs 12 reps /5 sets in 10 min
super set step ups and kettle bell swings 12 reps /4 sets in 10 min
18 min interval on treadmill

new name new goals

I wasn't sure that I was going to post the next 4 weeks of training as I get in better shape for the summer's training ( also lose some body fat)
Squats rock bottom med stance 2 sec pause at bottom 225/6 275/6/3
push ups plus jack knife off a stability ball
super setted with rev lunge plus one arm row 6 reps x 5 sets in 10 min
dumbbell squat and press
super setted with lat pulls 6 repsx 5 sets in 10 min
20 min interval training on treadmill
I thought I was going to have a heart attack before I was done and apparently my quad strength sucks

car training

Pushed the car 3 times up a slight incline pulled it back by reverse drag x1 rowing x1 presses x1

sumo deads 2 sets

conv deads 2 singles these were all out efforts

recovery

Tuesday
30 min interval train on treadmill
followed by one round of golf with my daughter

Thursday
sled dragging forward, backward, pressing, rowing, tris, bis, ankle, adductors, abductors, obliques all together one hour of dragging

meet report

well I had a rough meet. I made weight and got most of my weight back,and that is the good part. Squat warm up went great right up until my right knee caved in and I dumped 300 behind me poor Matt Court was back spotting me and ended up with the bar on his forearms luckily he was ok. I didn't do another warm up I dropped the opener to 310 and went for it, it went up easy. jumped to 335 and got crushed. Talking to Gary Bobritz we figured I had an electrolyte imbalance after talking to Gary I still have some to learn about rehydrating. The rest of the meet went about the same. bench I dropped the opener to 235 then went 247.5 to break Gene Bell's world record and the 3rd I went to 257.5, it shot right to the top but I couldn't lock my elbows out. I dropped my opener in the dead to 200 just to make sure I kept my record then went 240 easy then 260 and hitched it at the top no lift So all in all not my best performance funny how meets go. It was a good meet as I leaned allot from Garry that I wouldn't have learned if things went well. There was some great lifting this weekend notably as I'm sure everyone knows Clint bench 805 Matt court squatted over 1000 I don't remember exactly what it was But let me say this guy is a force. I'll post some more later I just got home and I'm jet lagged big time

ready to go

Bw this morning is 223.8 perfect this is exactly 5 lbs lighter than Sunday morning which is what I expected from carb depleting. After my morning coffee I'll cut my fluids and food and I'll be surprised if I'm not 220 by the time I get off the plan in Toronto.
Training yesterday 20 min on the tread mill
seated calves 20/2
rev hypers 20/2
weight abs 3 sets

on track

diet and water on track. bw 227.8 lbs
sled dragging presses 30/2 rows 30/2 walking forward 200'/2 backward 200'/2
weighted sit ups 10/3
20 treadmill
Well the snow is gone and I was able to get some of my strong man equipment out today. My focus this summer is to bring up my deadlift (cause it sucks) so I'm going to spend lots of time outside lifting stuff. I've been talking to some young guys and they seem interested in training every second weekend with this stuff. I hope it works out it could be allot of fun.

Sunday

Tread mill 25min hip flexers never did release

seat calves 20/2

rev hypers 20/2

abs 3 sets

food until Thursday will fit into 3500 calories 400 grams protein 30 grams carbs 195 grams of fat Monday thur Thursday I'll drink 6 litres of water a day then cut the water some time on Friday depending on my weight. weight today 232 lbs

last heavy training day

free squat up to 440/1 raw, 485&575/1 with briefs, 660/1 with suit straps down, 730/1 straps up no knee wraps
bench up to 375/1 raw I wanted to do 395 as 375 wasn't that heavy but decided not to risk an injury one week before the meet ( I must be getting old)
shirt 440/1 525/1 550/1 easy lifts
glute ham raises 10/3
fat bat push downs 10/3
weighted sit ups 10/3
squats and bench took an hour and a half. Over all I'm happy with my training for this meet. My body feels farely good for a change. Now I just have to wait and see how the meet goes.