[quote]
Cool day in the gym today, lots of energy. Phil Heath was shooting for his new video. He is in offseason prep for the Olympia right now and HUGE. He knocked out 20 reps with the 150lb db’s on incline! Just sick. I think I’ve hit those for like 7 or 8 on flat before and it was an all out effort.
Monopoly[/quote]
Phil went to your gym? Thats awesome!
[quote]bignate wrote:
Phil went to your gym? Thats awesome![/quote]
Trains there on a regular basis! He’s really cool as well, we talk often.
Monopoly
Wow, don’t know where the last two weeks went!
Long story short, went to Vegas last week, wound up getting married! Both of us got really sick and that put me down for all of last week. Finally got back in the gym on Saturday and I needed it, was starting to get pissy.
3/14 Strongman stuff
Muscle snatch; bunch of sets, worked up to a pr (i think) of 90kg, missed 100kg badly. I wanted to go 95 but someone just loaded the bar. My main partner SMASHED 100kg, I think he was trying to send a message from when we tied on the one arm snatch.
20" rack pull? Right below knees; 135x5, add 50lbs chains per side, 225x3, 315x3, 405x3, 495x1, 545xmiss. Not sure how I feel about this. I’m 90% sure I could have pulled the 545 but I rounded my lower back so bad at the start it wasn’t worth trying to finish the lift. I guess a 550ish pull is not too bad considering I’m still in rehab mode.
Tire flip; 750 tire for 12 flips, 10 flips-now finish with 100ft sled drag. Note to self, that sucked.
Back was fried after the pulling, had more gas left to flip but no more power in my core. Need to keep working on that, I have pretty much stopped focusing on it lately. I was wrecked for the rest of the weekend.
Right now we are planning on doing some local shows, Monsters of the Mall in June, and then maybe the Texas plat plus show in August or a LW plat plus in July. Will see how the training cycle goes for Monsters.
Monopoly
3/16 max bench
Wow, benching in a bench log. What a concept.
135x8, 135x5, 185x5, 225x5, add foam roller, 275x3, 315x3, 335x3, 355x1-really fast, legs flat with feet supported, 225x10, 225x9
Hammer smith decline; 4 sets of 20
Dips; I tired, shoulder still does not like these
Fly machine; 3 sets of 15
Rope pushdowns; low weight, 4 sets of 20
Done. Pretty happy with today, very little pain and that’s not far off of a PR. Considering I haven’t really benched in like 8 weeks now I’ll take it.
Monopoly
3/18 delt/tris
Giant set; 3 runs of this
Seated db press with
Seated laterals with
front plate raise with
standing rear delts
Seated hammer strength shoulder press; 3 sets of 12
Face pulls; 3 sets of 12
Rope pushdowns (pre exhaust) 3 sets of 40
Tate db press; 3 sets, done
3/19 lower body
deads;
135x5, 225x5, 315x3, 365x3, 405x1, add dead suit and belt, straps down, 455x1, 495x1, straps up 545x1, 585x1 - ties all time pr.
axle cleans;
135x3, 220x2, 255x1, 275x1 (really a miss, I missed the pure clean and had to continental it up) done. Pulled something in my lat or erector on the last clean. It’s pretty tender today but my lower back feels great! No idea where that deadlift came from but I’ll take it.
hypers superset with hanging ab raise, 3 sets of 15
Monopoly
3/21 Events/me lower
Sandbag carry with prowler push; 75ft with each, 250lb bag, 4 plate prowler, 3 runs. I was shot after the third run and puked my brains out. Great way to start the workout.
Axle clean/press; 135x5, 220x3, 265x1, 280x1-easy, maybe 85%, 265x1clean and 4 presses. My split jerk has gone to shit, I really need to work on this.
One of the local pro’s finally had a Inch DB replica made. I have been wanting to press it since I started this shit. I fucking killed the attempt, think I may have had 3 or 4 reps in me.
Yoke for 100ft; 450, 550, 550. Good speed, nothing, I mean NOTHING can simulate this event. The show weight is 650 and I’m sure I could do it now, just need to get fast with it.
Stones; 55 inch box? 245x3, 285x3, 330x2. Not too bad, not great. The first 330 was pretty quick. My back was shot and starting to hurt at this point so I shut it down.
Just a great week of training. PR deadlift, inch dumbbell press, 280x1 axle press, no pain, etc. I have no clue where this is coming from. I am roughly 15lbs lighter and I’m on my normal HRT dose, which for me is “off” and I’m close to my all time strength levels. Very excited to see how this 12 weeks goes. Going to bump up my calories big time and go back “on”. Nice to feel good for a change.
Monopoly
3/23 m/e upper
Seated Zydrunas presses with mini bands (work up to 5rm); barx10, barx10, 55x5, 75x5, 80x5, 85x5, 90x5
High board bench (2 board + foam roller) feet flat out and supported; 135x5, 225x5, 275x5, 315x5, 335x5, just foam, 225x15
Lat and rear delt superset; 3 sets of 8
Triceps pushdown; 3 sets of 20
Banded ab pulldowns, 3 sets.
Done.
Monopoly
3/25 d/e lower
speed front squat; 135x5, 135x5, 225x3, 225x3, 225x3, too heavy, 185x3x5
speed axle cleans; 225x3x7
supramax clean hold out of rack; worked up to 455 for like 10 seconds, felt like I was going get crushed.
ghetto glute ham raise; 4 sets of 6-7 reps
decline ab crunch with 25lb plate; 20, 15, 18
I am not sure how I feel about this one. It’s now 2 days later and my legs are fried, can’t remember the last time they were this sore. The front squats were very akward for speed and my knees/back did not really like them. Loved the cleans, I think that was great. Will probably move the cleans to first movement next week and the use a front box squat for an accessory movement instead of speed. Really happy with how the GGHR worked, looking forward to getting better at these.
Did not make it in today, gym closed way early due a blizzard here.
Monopoly
3/27 accessory shit
reverse hyper with face pulls
standing db curl with lat pulldown
seated db press with kennely db’s
band pushdowns
very lame, just got some blood moving, light weight on all movements
3/28 m/e lower/events
18" reverse band rack pull; 315x5, 405x5, 495x3, 585x3, 675x3, 725x1. The bands were completly deloaded at the top.
overhead dumbbell medley; all done with right hand unless noted left. 100, 130, 150, miss on inch. 130, 150, miss on inch. 100 left, 130 left, miss on inch. miss on inch, miss on inch. I could not press that fucker for the life of me. Maybe trying to do it at the end of a medly is just too much for me right now. Also snatched 130 right hand easy. 100x11 reps left hand to make up work.
farmer walk; 100/hand x 100ft, 170/hand x 100ft, 250/hand x 100ft, 310/hand x 100ft. Pickups were very hard, my back was shot.
240lb sandbag pickup/carry; a shitload of runs for like 25 ft, then one last big run of I don’t know, I just carried it till I locked up
330lb keg clean; 3 reps
Just done. No stone work today our backs were toast. Probably a PR on the deadlift, don’t think I’ve ever had anything that heavy in my hands. Good day other than the inch misses.
Monopoly
3/30 me upper
seated axle press against mini bands; barx10, x10, 55x5, 75x5, 95x5, 105x4, 105x2, 75x5
4 board bench; 225x5, 315x5, 365x4-fuck, 225x24 to foam roller
row machine superset with rear delts
shitty tricep movement
Horrible day. Did not feel like going, shoulder was wrecked from Saturday, slept like shit, etc, etc. I was long overdue for a bad workout so I’m just going to chalk it up to that. I really need to start getting worked on again but really just don’t have the cash right now, work has slowed down quite a bit.
Monopoly
4/1 DE Lower
speed axle cleans; 135x5, 135x5, 225x3x8
front squat to foam box; 135x5, 225x5, 275x5, 315x5, 315x5, 275x5
ghetto glute ham raise; 4 sets of 6
standing overhead lockouts; 225, 315, 365, 315. All holds for time
decline weighted crunch; 4 sets of 12-15reps with 25lb plate
Really good workout. I feel like this is hitting a lot of weak points right now. The overloads on both lockout and clean position are going to help me bigtime, I have max axle on the brain right now.
Monopoly
4/2/09 R/E upper/accessory
Standing strict axle press; bar with mini bandsx8, x8, 85x5, 135x5, take bands off, 175x5, 175x5-had to use some knee bend on the last two, add bands back, 175+bandsx5 push press
CT chest press; 50x10, 60x10, 60x10, 70x8
Bi/Tri superset, 2 sets of 20 reps per bodypart
Seated row; 4 sets of 12-15
MORE reverse hyper work, some gripper shit. Okay workout.
Monopoly
4/4 Event day
Gripper shit, got my ass kicked on the rolling thunder. Need to start doing this again.
18" deadlift against doubled mini bands; 135x5, 225x5, 315x3, 405x3, 495x3. Pulled sumo today to try and save my back. Think bands were about 100 per side at the top.
Axle clean and press; One clean, then press. 135x8, 225x3, 270x3, 300x3-pr. Very ugly form here, this is good and bad. Good news is that I’m stronger, and before I would have missed all of these reps. Bad news, form is in the shitter. I can’t decide weather I want to split jerk or just double knee bend at the top of the lift, very weird.
Log; 200x8, 200x8
Stones; 240x2, 240x2, 280x1, 300x1, 330x4-very slow, 355x1, wanted to stop here but got called out, 385x1-big pr, done. Almost all loads were done to a 55" box. A couple of the 240 and 280’s were done to a 65".
Could not get outside today, bad weather. This worked well for me however and am happy about the day. I’m just dying to get back on something right now, can’t believe how strength is going up. I guess there is something to good programming after all…
Monopoly
4/7/09 M/E upper
Seated overhead press against doubled minis; barx10, bar/bandsx5, bar/bandsx5, 100x5, 110x5, 120x5, wow, that was rough. Think the bands were about 50lbs/side at the top. 100x5. Take bands off. 200x1, 225x1, this was so easy, felt like it flew up.
Flat bench with foam roller; 135x12, 225x8, 315x5-this was great, could feel my tri’s getting worked over, 4 board, 365x4-ugly as fuck
JM press; 135x8x4
4 sets of lat/upperback work
4 sets of band ad pulldowns and heavy hyper. Solid workout today, feeling good.
Monopoly
4/8/09 D/E lower
Axle cleans; warmups, 225x3x8, 275x1-just missed the straight clean, had to continental the second to get it. Harder than it should have been.
Front squat to foam box; 135x5, 225x5, 275x5, 315x5, 315x7. Right knee and back were very sore. Heavy reverse hypers from the day before probably a bad idea and knee is getting worse by the day.
Supramax hold at top of clean position; 315 for time, 365 for time
GGHR; Changed the bands up today and it made a big difference, 4 sets of 8 to 10? Hammy and calf cramped up hard!
Decline weighted abs; no clue on reps, just did 4 sets of as many as possible
This workout is tough, I was spent at the end. Tonights session is going to be rough as well.
Monopoly
4/9/09 R/E upper
Bunch of warmup stuff, foam roller, light hypers, band shoulder work, and blue heat everywhere
Seated db military press; 30x10, 45x10, 45x8, 60x12, 60x12, 60x18-wanted 20
Standing rear delt raise; 20x12x4, 40x10
Cable crossovers superset with close grip pulldowns; medium weight higher reps, 4 sets I think
Standing tricep pushdowns superset with bicep work; 4 sets
Grip work
Really big pump on this one, nice for a change. I’m really hoping that the day off today helps, I need it and tomorrow is going to be brutal.
Monopoly
4/11 Event day
I was overdue for a poor event day.
More grip training, hub lifts, etc.
Axle clean/press; Shit ton of warmups, I knew it was bad when 225 was heavy. Went up to 275 for like 8 singles. I am having some MAJOR problems with my right knee at the moment, it is very unstable and wants to rotate in under a load. I was working on my jerk and in came in so far it almost blew the damn thing out according to training partners. It’s even coming in right now with just a push jerk…
Yoke; Some warm up runs. 550 for 100ftx2, 660x70ft for one. More bad news here, 660 felt like a load and knee/back were shitty
Natural stones; lap/clean 330, lap clean 375 (best thing of the day) broke daylight on the 475, that thing is fucking heavy as hell.
I feel really overtrained at the moment off 4 days per week. Not sure what tweaks I am going to make for the next 3 week cycle yet.
Monopoly
4/14 M/E upper
Standing axle strict press with chains; barx10, 70x8, add 70lbs chains per side, x5, 90+chainsx3, add more chains x 3, add more chains x miss, take chain off add weight x2. take straight weight off just chains x 10
All over the place with this, just trying to find what worked. All 4 chains were 100lbs/side. With bar, weight and chains at the top I think we worked up to 230lbs? Either way, it was good. The last set of chains only killed our triceps.
Floor press with axle; 135x12, 225x8, 275x5, 315x3-strip set, 225x9. Enough pressing, enough triceps.
Shrugs; 135x10, 225x12, 315x12, straps, dammit, 405x10, 405x10
Seated one arm pulldowns superset with face pulls; 3 sets of heavy weight and high reps.
Good workout. I’m going to take out the extra tricep work on Tuesday and cut some of the work out on Thursday to try and help out with recovery. I feel great about how this workout went so we’ll see if it carries over.
Monopoly
4/15 D/E lower
cambered bar foam box squat with chain; 135x10, 135x10, add box, 225x8, add 100lbs chain/side, 225+chain for 6 sets of 3
axle clean pulls off the box; a ton of sets here. worked up to like 285 double overhand which is a pr I think. Then worked up to like 330ish over under for 6 reps? I just pulled til I ran out of gas.
GGHR; 4 sets of 4 to 6
back hyperextension with 45lb plate; 5 sets of 12-20 reps
roman chair stuff, some one leg pistol squats with help, knee rehab work, long brutal training session…
Monopoly
4/19 Event work
Axle jerk out of rack; Tons of warm-ups. 225x3, 250x1, 275x1, 295x1, 315x1-pr, 325x1-pr, 335xmiss.
That’s a 25lb pr, should be happy? Great day all around. Our newest guy hit a 305. When he started with us he was probably at around 230? 70lb jump in 6 months? Other partner smashed a 355 after missing 365. I am closing the gap on him, got it down to 30lbs from 50.
Squats to high foam box; 225x5, 315x3, 405x3, 495x3.
Squat walkout & hold; 585, 675 for time.
Truck push/sled drag medley. 3 runs of this.
We were gassed after all the pressing.
Went to a local comp on Saturday to support one of our other training partners. Some random thoughts;
6 fucking classes? LW, MW, & HW open and novice??
This is so dumb to me. 3 classes. LW, HW, open Novice.
Weights were a joke. 110 per hand farmers for novice LW? Really? You call yourself a strongman? I know everyone has to start someplace but to me this has no place in a comp. Guys were doing log for reps with 120lbs? Makes me want to put a show together more than ever.
Leaving for Mexico on Wend to get married! Will be gone for 9 days. I think they have a gold in Puerto Vallarta so I will be sure to get some sessions in there. Looking forward to all inclusive (non stop free good food!!) and quality Mexican pharmaceuticals.
Monopoly