DEC 20TH
SQUAT
bar x some
135x10
225x5
295x5
340x5
385x6
455x1
475x1
DE SQUATS
225x3x10 paused at bottom
KETTLE BELL SWINGS
50x3 sets to failure
(these are alot harder than they look :P)
some abs stuff…
hmmm… triple post, computer kept kicking me out, did not think it loaded… great…
DEC 21ST
GPP AND STRONGMAN STUFF
-10 degrees celcius and sunny here today… nice!
shovelled a bunch of snow… then went to buddy’s place for some strongman GPP…
pushed and pulled the prowler and sled for a whole bunch, frontwards and backwards, interesting in the snow… supersetted that with sledge hammer on the tire
then… we have a big solid rubber mat we rolled up into a tube with some re-bar in it, ran around with that up and down the driveway… supersetted with slamming said mat to the ground like a power bomb for a couple of dozen times… weighs about 150 pounds I think, maybe more… supersetted that with sledgehammer on tire…
then, performed snatches with same mat, very awkward, supersetted with bent over rows with the mat and stiff legged deadlifts…
then did some hammer curls with a 60 pound sledge hammer my buddy made… altrnating left to right hand and kept going with no rest until I could not perform 1 more rep… did this twice… whoooooo boy… whatta burn
legs felt like rubber after this session, especially after last nights squat workout…
then… went and braved the malls and finished the rest of my Christmas shopping… done!
Now I gotta wrap it… I hate that part. Think I will pour myself a big shot of Forty Creek Whiskey, put some tunes on, and start wrapping.
Thanks for dropping by!
[quote]bunny7568 wrote:DECEMBER 8TH
WALKOUTS AND HOLDS
595x2
685x2
[/quote]
Interested in how you do these Bunny. How long do you hold them for? Do you take the lock off your knees?
Do you find they actually strengthen your core for squats or do they work by taking away some of the fear/shock when handling max weights?
Nice strong work in here, lots of variety!
[quote]FarmerBrett wrote:
[quote]bunny7568 wrote:DECEMBER 8TH
WALKOUTS AND HOLDS
595x2
685x2
[/quote]
Interested in how you do these Bunny. How long do you hold them for? Do you take the lock off your knees?
Do you find they actually strengthen your core for squats or do they work by taking away some of the fear/shock when handling max weights?
Nice strong work in here, lots of variety![/quote]
You nailed it Brett… that is exactly why I do them… gets the Central Nervous system used to handling heavier poundages, and I take the lock out of the knees just like I am getting ready to squat… and I believe it does strengthen the core.
DEC 22ND
GPP AND STRONGMAN
Today was supposed to be 5/3/1 Military Press day, but had so much fun yesterday, decided to go out and train with buddy again… -12 degrees celcious today… but we got warmed up pretty quick…
Did some battle rope stuff, heavy and lighter ropes, 3-5 minute intervals, focusing on shoulders…
Then we did some tire flipping (500 pounder)… on snow and ice, which made it interesting… seeing how many reps we could get in a 3 minute time frame… brutal! Did this a couple of times… kicked my buddies ass!
Then, we did sledgehammer work on tire… 4 intervals of 2 minutes non stop… if anybody thinks this is easy… I challenge you to try it… Fedor style!
Now… gotta continue wrapping presents… and drinking whiskey 
awesome work Bunny. Thinking of trying some strongman stuff come springtime. Some of my training partners hit it up with a couple of the local boys who are world level competitors. Kudos for you doing it in the crappy weather.
[quote]PeteS wrote:
awesome work Bunny. Thinking of trying some strongman stuff come springtime. Some of my training partners hit it up with a couple of the local boys who are world level competitors. Kudos for you doing it in the crappy weather. [/quote]
Thanks Pete… you should give it a try, lotsa fun. I think it helps… sure can’t hurt. I try and do it on what are supposed to be my days off… I find it better than running, treadmill etc.
However… I did find a nice big hill with a paved trail in the park, that they are actually keeping clear of snow… gonna implement some hill sprints into my training as well.
Merry Christmas to all!
Merry Christmas
CHRISTMAS EVE- 5/3/1
Missed my military press session, too busy playin’ strongman… so decided to combine deadlift and m.p. session together… start the holiday season off with a bang!!
DEADLIFT
bar
135x10
225x5
315x3
405x1
495x1
605x1 (**been awhile since I pulled over 600 **)
370x3
425x3
475x5
RACKPULL (8" elevated)
605x2
MILITARY PRESS
bar
135x10
170x3
195x3
220x7 (**pr reps)
245x3 (**pr reps)
265x1
PLATE FRONT LIFTS
45 lb to failure
That’s it… time to go home, stuff the face and sip some whiskey, and watch the wife stick the presents under the tree
Had a great Christmas… wife needs an intervention though, woman won’t stop cooking! She keeps this up I will be competing in the 308+ category… buuurrrppp!
DEC 26TH
BENCH
bar x bunch
135x2x10
225x3
250x3
285x7
315x1
335x1
315x3 (last rep 2 finger spot)
225x15
shoulder is feeling pretty good hese days
BENT OVER BARBELL ROWS
135x15
225x10
315x3x5
225x5
135x20
TRICEP PUSHDOWNS
4 sets for a bunch
SMITH MACHINE TRICEP HELL
2 drop sets of 4 to failure
That’s a huge DL! Impressive.
I do walkouts too for the same reason. But with slightly less weight. Okay, a lot less weight.
nice pulling. and at your height you should be a 308+, you skinny bitch!
Thanks KP! Slowly getting myself back into the groove…
Pete… I would love to compete at 308, but I also have to try and remain functional for my employment, which at times, require that I run for a little bit. Not far… but just fast. And surprisingly, I am still pretty quick despite my age and size.
Also… my body armour is the largest they make right now without special order… and it takes like 12-16 weeks for the special orders to come in. I can’t wait that long in the position I currently occupy.
And finally Petey… I still have to look pleasing to you in fishnets and high heels… and most stillettos are only pro-rated for 275 pounds… lol!
I must admit that I’m very curious what you do for a living.
Are you a modern-day knight?
I’m not really this stupid. I just pretend to be so I can ruin my analytical reputation.
lol KP!!
I am a mascot for the Armadillos… lol!
I would never subject a horse to the task of carrying me, especially after the gluttony of the Holiday season, lol!
DEC 28TH
SQUAT
bar x some
135x10
225x5
315x3
365x3
405x5
475x1
500x1
STATIC HOLDS (just belt, no wraps)
585x1
675x1
765x1 (did not walk this one out… just picked it up off the pins and held it)
then did some ab and lower back stuff…
[quote]bunny7568 wrote:
[quote]FarmerBrett wrote:
[quote]bunny7568 wrote:DECEMBER 8TH
WALKOUTS AND HOLDS
595x2
685x2
[/quote]
Interested in how you do these Bunny. How long do you hold them for? Do you take the lock off your knees?
Do you find they actually strengthen your core for squats or do they work by taking away some of the fear/shock when handling max weights?
Nice strong work in here, lots of variety![/quote]
You nailed it Brett… that is exactly why I do them… gets the Central Nervous system used to handling heavier poundages, and I take the lock out of the knees just like I am getting ready to squat… and I believe it does strengthen the core.
DEC 22ND
GPP AND STRONGMAN
Today was supposed to be 5/3/1 Military Press day, but had so much fun yesterday, decided to go out and train with buddy again… -12 degrees celcious today… but we got warmed up pretty quick…
Did some battle rope stuff, heavy and lighter ropes, 3-5 minute intervals, focusing on shoulders…
Then we did some tire flipping (500 pounder)… on snow and ice, which made it interesting… seeing how many reps we could get in a 3 minute time frame… brutal! Did this a couple of times… kicked my buddies ass!
Then, we did sledgehammer work on tire… 4 intervals of 2 minutes non stop… if anybody thinks this is easy… I challenge you to try it… Fedor style!
Now… gotta continue wrapping presents… and drinking whiskey :)[/quote]
That’s why I do them too. Walk outs that is. I’ve also set the pins high and done 1/4 squat power curtsies with them as well.
How are you making out on looking for a surrogate woman for your dna experiment?
Are we going to be seeing you in London in a few weeks? Everyone will be there.
Huge Lifting- and the GPP work is awesome
ive played with hammers and ropes… fun fun fun
did I say nice work?
O_s… no surrogate yet… still taking applications though
I do plan on being in London on the 22nd with all the cool kids :)… looking forward to seeing everyone.
Thanks KM
DEC 29TH
Nice and warm here today, around -2 degrees celcius…
GPP AND STRONGMAN
-pushed and dragged sled, frontwards and backwards- 8x50 yrds with approx. 350 pounds
-did 4 circuits of pushups, tire flips, sledgehammer, situps and tire jumps… each circuit lasting 4 to 5 minutes…
-3 circuits of battle ropes, 5 minutes each circuit
Just seen the new weight categories for the CPU and the IPF… gotta decide what I am gonna do… perhaps change federations? Drop some weight? Compete at super heavy? Decisions decisions…
Big, big lifts for a big, big bunny.
Thanks Steely… you are lookin’ feakin’ jacked too buddy!
DEC 30TH
MILITARY PRESS
bar x some
135x2x5
185x5
210x3
235x5
280x0 (tired from yesterdays GPP)
225x3 then 135 to failure
DIPS
bwx12
+45x5x5 then bw to failure
TRICEP ACCESSORIES
tricep cable/ rope pushdowns x 5sets to failure supersetted with tricep pushups to failure
JAN 2 2011
Happy New Year!
DEADLIFT TRAINING
bar x some
135x10
225x6
315x3
405x5
455x3
505x3
585x1
RACK PULLS (8 INCH ELEVATION- BELOW KNEES)
405x5
495x5
585x2x2
DE SQUATS (WITH RED BANDS)
225x8x3 paused at bottom
ABS
cable crunches 100-80-60 x 2 drop sets to failure
Fini!