Going to be out of town this weekend so I wanted to get stone work in today. My back was/is still sore. Looking back it makes sense. I have hit a max GM, log, yoke and stones in one week. Dumbass.
Stones; all to 50-52"; 250x5, 330x3, 360xsome misses and 1 single, 390xsome misses and a single. Back to 330 to work on changing hand placement, 330x2, 360x2, run of 250, 330, 360. Another off day. Was having a hard time with the picks which I never do, tack seemed to be not working, etc etc. Guess I got some work in and learned some more which is good. Still not what I needed.
Back extensions; x10, platex10, plate/quarterx8-passed out, 2 platesx8
Tried hitting hypers but I was very tired and for once it hurt. Will do a rep upper day tomorrow and then “deload” till Monday. Here’s a video of the stones and the medley run from Saturday.
A workout not even worth going into. Suffice to say it sucked and my elbows are now officially fucked. Bailed halfway through the workout. Left to Vegas on Friday for my best friends bachelor party. Had a great time but I think I had maybe 2 meals per day if I was lucky. A good time was had by all. Oh Vegas, I heart you…
Got back late on Sunday night and just decided to take a couple more days off. With only 5 weeks to go I figured I may as well run this as my deload week. Finally got back in the gym last night and was excited to go, thought I would be strong and fresh.
9/2 Dynamic lower
Long warmup
GM; Worked up to 315x5 then 315x3. Felt very heavy today, no belt.
Yoke pickups; 740 felt easy, the two sets at 830 not so much. Pickups are easy but I can just feel my mid-upper back struggling to stay tight. Aaaargh
225 sandbag carry for 120ft, then medium weight sled drag for 60ft. 3 runs of this.
Was spent after this. Felt weak during the workout. Something weird may be going on right now, I’m not sure what. Granted, ever since I started the second job my food intake and rest have gone in the shitter I feel like I’m regressing. Will keep it light again tonight in hopes of being rested for a big event day this weekend.
Long warmup. Got there 30 minutes before everyone else. Did a bit of everything.
Log clean/press; warmups, 220x1, 270x1-smoked, 290x2-just missed the third, it was fully locked out but too far in front of me, 315xmiss-same as above, 270x4. The 290, and 270x4 are PR’s. The 315 should have been but whatever. Still very good progress for me on the log.
Yoke; Very small warmup runs. My shins were killing me after doing the log and I was worried. Hit 740x40ft fast, then 810x45ft fast. Best 800+ has ever gone for me.
650 tire for 50ft with moderate weight sled drag for 50ft. 2 runs here.
I needed today BADLY. Opened up a little bit of the crazy can and it worked, has been a while since I got that worked up for my lifts. The other guys had a good day too, both hit some really nice squats while I was running yoke. Got video of everything but once again, they are showing up as super tiny on my computer. Going to hit light/recovery upper body today.
Incline bench w/foam roller; We are missing our 1 board, tried the 2 board and it didn’t feel right so we went with the roller. warmups, 225x10, 275x6, 225x8-no foam
Hammer shoulder press; 3 sets of 15-8
Smith machine row; up to 4 plates for 12, good shit
3 rounds of bi-tri superset. My arm was twinging a bit but it felt really good to do some heavier arm work. Had a massive pump. Good day overall.
Wanted to do some light event work but the shins were not having it. Decided to make it a cardio/rep day.
Giant sets; Did 4 rounds of this
Deadlift; warmups, 315x10, 365x10-bounce, 405x5-reset-really fast
Sled drag; medium weight for 120ft, 120ft, 120ft
Farmers picks/hold; 200lbs for max time on all sets
I was gassed after the last round. My grip was also fried. Try that, rep deadlifts, sled drags and then farmer holds, ouch. My hands are still sore. Tried doing some squats but it was over.
9/11 early am prehab/rehab recovery
Band work, pushdowns, curls, shoulder work/stretching
4 sets of light reverse hypers
4 sets of light sled drags for 200ft
Bunch of watching and learning oly stuff. One of the older guys who is a stud was teaching a new person the clean so that was interesting.
So I basicily took another week off. Between a wedding and two jobs, the past week was interesting. With less sleep and food, I am finding it hard to maintain motivation. Once again, I told myself if yesterday was off I was going to call nats…
9/16 Sub max event work
Decent total body warmup
Log clean/press; 200 for 1 clean, 2 strict, 1 jerk, 220x3, 245x3, 270x4. Press felt easy, my form was a bit sloppy however.
Stones; All to 54". 250x5, 330x5 all one motion, 330x5 all one motion, fast. On the very last load I managed to get my finger between the stone and the bar, not good. Typing one handed right now. Hopefully it’s not broken. Called it here. Overall, I think that’s the best the 330 stone has ever moved for me. Got video, will try to get it up later.
We dragged EVERYTHING out into the park next to the gym. That was fun…
Yoke; warmups. The grass in this “park” was not exactly level or true. We picked the best 50ft run we could find but it was still rough.
Yoke/Farmer medley, 50ft each way; 740 yoke into 200 farmers. 800 YOKE into 260 farmers. Finally finished a good run with 800. I did have one drop but I’m pretty sure that was due to stepping into a nice pothole in the grass. I now feel much better about this event and feel I can place in the top half of the field.
Carry/drag medley; 225 sandbag, 330 odd object, heavy sled pull. All for 50ft. Did one run.
Dragged everything back into the gym and did some light ab and low back work. This workout killed me! Got some good video here, thanks Sledge. Will get it up later when I have some more to put together. I don’t think anyone’s watching anyways.
9/22 Upper body
Very short warmup.
Steep incline log press; logx10, 180x8, 230x3, x3, x5 with LONG hold at the top. No idea why I did this.
One arm db press; 60x12, 60x20
Seated nautilus row; 4 sets, worked up to a heavy one for 15 reps
Scarecrows; 3 sets of 15. If you are not doing these start doing them NOW. I have not done this movement in close to 3 years and it killed me, forgot how good they are.
Not much of a day but got some work in. Have not been on the scale in a while but I feel like some changes are going on. Going to hit heavy stones tonight.
Really wanted to hit stones today but it was raining fairly hard and 40 or so out. Decided to squat instead.
Low box squat; warmups; 315x5, 365x5, 405x3, 455x1, 495x1-has to be a PR on that height of a box. Belt only.
High box squat; 545x5
Low box squat; 365x10 rest on box each rep. That sucked.
Deadlifts standing on 4" box; 135x5, 225x5, 315x5, 315x5. Felt like I was pulling forever. Really wanted to go heavier here but I need my back in shape for this weekend.
Hyperextensions; 3 sets of 12
One arm db side bends; 3 seets of 10. Good workout overall.
Had a pretty good warmup and a Spike to start off.
One arm snatch; up to 60kg. Then went snatch to 90kg for a sloppy single, miss, then a clean lift. Was too big of a jump, duh.
Stones; All to 52". 330x3, 330x2, 360x3, 390x2, series; 330x2-360x1-390x1 BIG PR. No way have I ever hit 390 at the end of a run.
Tire flip in grass; 1000lb tire for 3 flips, then 5 flips on the 650. 1000lb x 3 flips (should have been 5) then 5 more flips with the 650. I was 100% totally spent after the last 3 flips on the 650. I never really felt strong or good during this workout but still set some PR’s. Everything is still very sore right now so I will take today off and hit an upper body workout tomorrow.
The team had a good day as well. Sledge hit like 3 stone PR’s, and Gertz pulled an EASY 605 after squatting 625 for 2 on Wend.
Standing strict press; barx10, 135x5, 135x5, 185x5, 205x5, 225x7 with some legs then strip down to 135 for 6 and then 4 more. Front delts seemed to take the brunt of the load. Still, 205 for 5 has to be a PR and I think there was a tiny bit left.
Floor press; 80x10, 100x10. Stopped, massive pump in front delts, they just kept taking over and they HURT.
Single arm db press; 75x15
Cable crossover; 3 sets of 15
Lat pulldown; 3 sets, worked up to the stack for a set of 8
Some light abs. Need to hit bi/tri rehab later in the week and lots of back. Legs will be very easy this week. Pretty good workout other than the front delt issue. Was goaded into getting on the scale today. Even though shirts and pants that usually fit at my “big” weight were are no longer fitting I was afraid to get on. Much to my delight and surprise I was 261. That is a major hurdle, don’t think I’ve ever been over 256 before. Will try to get to 265-270 by the comp. Taking the extra rest has really seemed to help with both strength and weight gain. I guess even with the “supps” I was still overtraining. How long is it going to take for me to learn that lesson???
So let’s recap:
Gotten stronger? Check
Gotten bigger? Check
Less time in the gym so more time for eating sleeping and shagging? Check
What’s the problem here?
Man i’m loving the addition of the scarecrows; my shoulders don’t feel all fucked up like they usually do after pressing
Sledge: I know, I know. Just feel like I’m slacking with only hitting the gym 3 days per week.
9/30 First day of Coan/Phillipi deadlift routine
Worked up to 500x2 no belt then 5 sets of 3 @ 390.
Circut of SLDL, bent over row, reverse grip lat pull and GM’s. 3 sets of 8 on each movement.
I think this workout beat us all down. All of our hands were beat up, my back was shot after just the 5th set of speed work and the pace was fast. This was my last real workout until the show, now 11 days out.
Ended up doing more than I probably should have but I felt good and just wanted to do some fun shit. Got some really cool video and pictures, working on trying to put together a longer movie with some of the teams best lifts over the past 3 or 4 months.
One arm snatch; Some warmups, 135x both arms, 155xright arm, 165xright arm (maybe a pr?), jumped to 180 and JUST missed, twice. The pull so was freakin high
Power cleans; up to 225x3
One arm db press; warmups, 120x3 per arm, 150x5 right arm. The 150 was so easy, I could have just kept pressing. Thought about going to 170 but again just trying not to push right now.
Sled; 3 trips of 100ft, light weight
Superset scarecrows with low pully row, 3 sets of 12
