sunday training

deadlifts working on improving my pull worked up to 405 for 4 singles
4" rack pulls did a easy 575 went to 605 for a miss
stone lifts to a 49" hight 5 singles with the 205 stone got the 245 close again but it still not quite there yet
glute ham raises 3 sets
abs 3 sets
Only dallas made it out to train today he got the 285 stone up for four singles. Steve came out but he is healing up for a few more weeks yet.

mm bench

narrow bench up to 315 /3 335/1
5 board 4 sets up to 465/3
4 board 3 sets up to 405/3
shirt 4 sets up to 455/1
lock outs 405/3 425/1 new pr so easy I jumpped to 445 and couldn't budge it
seated dumbbell cleans 3 sets of 8
face pulls 3 sets of 8
I was very happy with this training as this was my first metal militia style workout and my numbers are well over last year when I had been doing this for six weeks by the end of dec.

Merry Christmas

Did what I had to today
de squats 14" box green bands 345/2/6
med stance free squat 225/5 275/5 315/5
pull throughs 3 sets
tough training today low carb day yesterday only one meal before I went to train. It was a very low energy day.

de bench

Upping the cardio to six days a week and adding back in rev hypers and seated calves for a couple of sets twice a week this seems to be the only way I can get them in.
de bench with dbl minis 185/3/3 205/3/3 225/3/2 255/1
rolling tri exten 45/10 55/8/2
chins bw/8 bw/10/2 bw/7
one arm rows 160/6/3
incline curls 2sets of 8 I'm embarrassed

My old buddy

I dug out my old friend an old VHS video recorder it's a monster. It has shot thousands of hours of training. It took about three sets today to find what has been happening to my deadlift. It's funny how what a person thinks is happening and what is happening is sometimes two different things.
last day of recovery week
sumo deads 375/1/5 sets this took awhile as I had to check each lift the last 3 were perfect.
arch back gms with green bands 95/15 115/15 135/15
glute hams 3 sets of 10
spread eagle situps 2 sets

Friday
bench raw up to 355 single I was going to do reps but I had no gas to do it
old denim 375/2 405/2 425/2 at this body weight it is huge on me next month I'm ordering a new shirt from Ginny
cable rows 3 sets of 10

focus

I bought plan tickets this week for Toronto in may and it is amazing how focus I am now. I don't know how people can train for years without serious goals.
squat 275/5 295/5 315/5
glute ham raises. 8reps x 3sets
abs 3 sets
rev hypers 2 sets
Training is almost planned out I just want to modify my squat training cica max works very good for me but I have been a little unstable on set ups a meets do to the grounding effect of bands in training.

recovery week

bench 225/5 245/5 265/5
pin press 225/3 275/1 315/1
chins bw/8/3 sets
rev pull down 8/3 sets
super set curls and over head ext 8/3 sets
pin press was at chest level when arched robo inspired me to do these I stopped at 315 even though I had 345 on the bar this is to be a recovery week. I'm not even training with robo and I still want to compete.

box squatting

Well it was 20 below outside so we were stuck inside for todays training. We started off with high box squats, to give the guys a feel for the squats we usually see on the strongman videos. I took a max as I wanted to see where my squats were at. I ended up with 680 for a 80 lbs record. next we did fat bar supports kind of like picking up the super yoke. I'm not sure where everyone ended up but a few us of took 765 for 15 seconds or more and Dallas ended up with 815 for 15sec. next was fat bar deadlifts a first timer Pat kick out asses with an easy 285 these lifts were done standing on a 4' platform and the bar is 2 1/2' diameter, it kicks the crap out of our grip. We finished with calf ham glutes. Allot of fun today and with six of us training the rest times were perfect.

arching

Fridays training was a slow go worked on improving my arch I spent a lot of time since may improving flexibility in the hip flexers so I can get my legs under me now. the first bench is my old set up and the second is how I'm setting up now. With out a shirt I bench more to my chest but when I've got a shirt on I'm a belly bencher.

training was de bench with dbl minis 185/3/3 205/3/3 225/3/2

three board tri press with dbl minis 245/6/3

one arm row 120/6 140/6 160/6

abs 3 sets

cell phone training

This is a heavy day when no one is home I put the cell phone on the floor beside me, because if things go wrong thats where I'll be. So thats safety taken care of then I just go for it.
med stance squats 335/5 385/3 425/2 I broke form slightly on the second as I was setting up to do a third rep I spotted the cell phone and decided to rack it and save my self for another day see it works
sumo deads against dbl minis 135/1/4 185/1/2 225/2 275/1 315/1
glute hams 8/3sets
conv dead 225/20
abs 6 sets

bench

Well I think last weeks training was a result of getting up at 2:00am. yesterday went great and today was good also.

Bench 257/5 315/3 345/2

dumbbell incline 120s/10,5,3

chins bw/5 +20lbs/5 +40/3 +50/2

rev grip lat pull super set with blue band push downs 3 sets of 10

hammer curls super set with hanging leg raises 3 sets of 10

So today was a kind of test for the bench as I start in to meet training in two weeks normally I would have singled up to see where I was at but this was the training I've been doing. Last year when I tested in the middle of Nov I singled up to 325 weighing 5 lbs more than I do now. In fact I didn't hit 345 until January and by then I was 220 15 lbs heavier. I'll test the squat on Sunday.

great day

After having so so training all week today was awesome. we started with deadlifts with the farmer's walk implements everyone getting personal bests. Next we did some cambered bar goodmornings working up to a heavy single. lastly we did stones to a 49" platform Dallas got the 285 stone up Steve was so close. I got the 245 stone high enough but missed the platform this was the first time I've even come close. Jeremy worked hard trying to figure out how to pick the 205 stone this was his first time in the ended he got it and then just missed getting it on the platform.

this week so far

I'm moving training times around this week I committed to doing morning cardio which means getting up at two am this week so I can get to work at four. I'm not sure yet if it's the early mornings or the dieting that is the reason for my less than stellar training sessions.
Tuesday
bench 255/3 295/3 325/2 wanted 3
got buried with 120s for incline bench I only got 3 reps did 7 and 3 last week
finished of with chins rev grip lat pulls and tri push downs
Thursday
free squat med stance 315/3 365/3 405/4 I was happy with this as got an extra rep on max set
pwr squat 14" box work up to 440 for two then could barely get 485 out of the mono lift I did a dbl last week
suspended good morning 3 sets of 5
abs