apr 26

Thursday training

Jason Cook was good enough to lend me a dbl rage x . He is with the x conditioning crew here in town and competes with the gpc. Unfortunately the shirt is to small for me. I did the normal bench day narrow press up to 315 then shirt work up to 465 missed 495 twice. 5 board up to 495 then 3 board up to 365/3 and I was toast.

Sunday

squat with rev minis up 640/1

hand over hand truck pull two pulls

duck walk and drag 360 lbs once

farmers walk I lifted the 500 walked 5 feet and dropped it for some reason my core was shot

Steve and I finished the day off with glute ham raises 3 sets and rev hypers 2 sets

My body weight was 186 today and the lack of body weight sure showed up on the strongman training. On a happier note I started eating more this week. and with the advice from Robert o blog I should be well on my way. Chk out bench bozo on the side bar.

finally a couple of good ones

The latest addition to my little home gym.

Last couple of training days have gone well, thank goodness.

Monday

de bench dbl minis 195/3/8 235/1 265/1 285/1

dumbbell incline 70/10 90/10 115/8

chest supported rows 205/6 250/5 275/3 205/15

abs hanging leg raises and standing one legged pull downs 3 sets each

Wednesday

sumo Romanians up to 495/3 drop set of 405/15

leg press up to 8 plates and a green band for 10 reps

calve ham glutes bw/10 mini band/10 2 minis/7

chg machine abs mini/10/3

Skinny and weak is no way to go through life

Well the meet prep from hell continues I got my new shirt this week and it isn't even close to fitting the arms are bigger than my shirt for when I weigh 230. I have to express it back for changes and get it back here and I only have four bench training days left. I'm still fighting with hotel and I don't have a room yet. I've had to go to a low carb diet to get the last pounds off. wha wha wha

monday

de bench dbl minis 185/3/8 225/1 255/1 275/1

dumb incline press 70/10 100s/ 10 100s/6 100s/4

chest supported rows 210/ 10,6,4

Wednesday

Romanian deadlifts up to 455/5 and a back off set of 405/10

then some squats press and lat pulls all done in a giant set 6 sets of 8 in 6 min

friday

cls grip 315/3 335/1

bench shirt 385/1 425 miss changed the new shirt for an old denim 425/1

5 board up to 465/3

4 board up to 405/ 1 ran out of gas

blast strap rows with a 3/4" chain around my shoulders 3 sets of 10

Sunday

rev band squats (mini) 485/4 550/2 my right leg completely failed on the third rep still the same problem I've been fighting since January

56 lbs weight for height a bunch of singles

log clean and press I tried some singles and gave up Sean Ryan and Steve went hard at these. the guys then went to zercher squats and after doing 3 sets they decided to do a zercher deadlift as you see in the video that is 230 lbs. The one good thing this week is that the hard dieting is done I made my goal of 187 lbs.

master's sunday

I got lots of time in this weekend watching the masters Man is Tiger a tough competitor.

Thursday

Romanian deads worked up to 405/8

dumbbell squat and over head press superset with lat pulls 6 sets of 8 in 6 mins

abs

20 min on the treadmill

Friday

cls grip bench 305/3 325/1

5 board up to 475/3

4 board up to 415/3

rage shirt, new shirt still hasn't come 405/3 425/2

lockouts 405/3 435/3 455/1

face pulls 3 sets

Sunday

squats up to 585/1/3 sets

4" deficit deads new pr of 475 this breaks a record from 2000 before I hurt my low back

super yoke 540/60' three drops 540/60 full walk 600/60 1 drop

the video is my 540 and Dallas doing 600 by 120' with a set down to go back

cell phone training

Couldn't get a spotter today so I was cell phone training.

squats 400/3 465/3 520/3 520/2/2 first set at 520 the 3rd rep was slow so I just did doubles rather than using my cell phone.

sumo deads pulled an easy 495 about 10 mins after squatting and my leg held up so I was happy.

log zerchers 3 sets

calf ham glutes 3 sets

Funny Rob should post on how much I doing, when last week everything caught up to me and I only trained once. I should be back on track this week.

thrusday

cls grip bench 275/3 305/1 325/1 345/1

rage shirt 395/3 425/1 445/1 465/1

chins 3 sets

the shirt I used is so big on me I put it on myself and did my first set that's big for a closed back poly. It reminded me of Don Basset when I first started competing he did that at meets all the time

This week

I added day 4 back in this week even though I'm doing 8 1/2 hours a week of cardio. Three days a week of weights doesn't do it for me. Tuesday and Wednesday are speed and hypertrophy work.

Friday

cls grip got 315 for 3 this week and barely missed 345 single I'm back to my old bench set up as my right leg/hip will not take the extreme stretch to get a high arch.

5 board 405/3 435/3 465/3 495/1

4 board 365/3 395/3 415/3

rage bench shirt 365/3 385/3 405/3 425/1

lock out 405/3 435/3

blast strap rows bw/10/3

cls grip is lagging behind previous years board work is behind last year but ahead of 2007

Sunday

squat 390/5 440/5/2 440/3

4" deficit dead lift worked up to 425/1

truck pull I'm calling it 50' felt like a mile

farmer's walk 300/100' 440/100' 440/70

The video shows me pulling and then Ryan this was his first time pulling and he did great shows how much a 100 lbs of body weight helps on truck pull. Ryan is just getting started and he is naturally strong if he stays with it he is going to be awesome at this stuff.

sad stone day

Sad day today as we broke our light stone I didn't put enough rebar in it.

Friday

bench day cls grip 310/3 325/1 it still sucks but it is slowly moving up

5 board up to 465/3 485/1

4 board 365/3 385/3 405/3 easy

shirt up to 405/3

lock outs 405/3 425/3

facepulls

sunday

squats up to 550 for 3 singles my hip is barely hanging in

5" rack pulls up to 485 missed 515

next was 5 reps with a 150 lbs feild stone on to a 54" platform I tried the light stone but couldn't get it up today I hate this dieting

10 reps tire flip

belt squat 3 sets of 8

rev hypers 210 lbs for 3 sets of 10