7-8-10 BW 237.2
BACK SQUAT 275x5 315x5 355x4
BBB BACK SQT 225/5x10
INCLINE SITUPS btw every set of squats 11 sets total
KB SNATCH 24kg/100/4’58"
Regretfully I have to reset all my maxes for the first time. I hope this actually becomes a positive thing but the competitor inside hate to lower my lifts. After three weeks of subpar gym performances I have to except I’m a little weaker.
This drip in strength is due to all and any one of many reasons: my continual weight loss (currently 235), overtraining for the July 4th strongman meet, need for a deload, increased work duties (I’m now training clients/HS football team at 5AM=>less sleep), and increased aerobic conditioning.
New training maxes:
Deadlift 495
Military Press 202.5
Back Squat 365
Bench Press 315
New split:
Tues=> Deadlift
Wed=> Military
Thurs=> Squat
Satur=> Bench
Sun=> Strongman
This split is to accomidate work schedule and training partners schedule.
I have set the goal of dropping to 210lbs. and having the ability to cut to 200lbs. for strongman contests. I will win the 2012 NAS 200lbs. National Championship!!
7/13/10 BW 234.4
DEADLIFT 325x5 375x5 425x10
1A Big But Boring DL 5x10 (250,275,295,315,325)
1B BOX JUMPS 24"/10 28"/8 30"/6 32"/4 34"/2
WALKING LUNGES hallwayx3
CABLE AB ROTATIONS 3 sets
Very Nice Log, but I must say the plates in your gym rattle like wind chimes for some reason.
Sorry about the “wind chimes” I never noticed that before.
7/14/10 BW 233.4
MILITARY PRESS 135x5 155x5 175x6
Big But Boring MP 5x10 (95,115,135x3)
PULLUPS BW/3,3 +25#/4,5,4 BW/9,7,7,5,6
1A BB SHRUGS 3 sets
1B Band Pull Aparts
DB Skull Crushers
7/16/10
POWER SNATCH 80kg/1,2,2 85/1
BACK SQUAT 235x5 275x5 315x5
1A BBB BS 5x10 (185,195,205,205,205)
1B ABS 5 sets
LEG CURLS 3 sets
DONKEY CALVES 3 sets
7/17/10
BENCH PRESS 205x5 235x5 275x6
1A BBB INCLINE PRESS 5x10 155,185,205,185,155
1B T-BARS ROWS 8x5 (135,180,180,180,190,190,205,215)
2A ALT LAT PULLS 3 sets
2B DIPS 3 sets
EZ CURLS 6 sets
7/20/10
POWER CLEAN 90kgx1 110x1 90x2 100x1 110x1
DEADLIFT 365x5 405x3 455x8
1A BBB DEADLIFT 5x10 (275,295,315,335,365)
1B KB SNATCH 24kg/20,22,22,20,30
CABLE AB ROTATIONS
7/21/10
MILITARY PRESS 145x3 165x3 185x4
1A BBB MP 135/4x10 115/10
1B PULLUPS 78 total
2A BB SHRUGS 3 sets
2B BAND PULL APARTS 3 sets
DB SKULL CRUSHERS 5 sets
7/22/10
SNATCH 60kg/1,1 80/1 70/2,1 75/1 80/1 85/1
BACK SQUAT 255x3 295x3 335x4
BBB BS 5x10 (185,195,205,215,225)
SUITCASE DEADLIFT 110x6 160x6 200x4 250x3,1 200x5
HANGING LEG RAISES 3 sets
INCLINE SITUPS 3 sets
7/24/10
LOG C & J 200/2,1 220/1 200/3,1 220/1
BENCH PRESS 225x3 255x3 285x5
1A BBB INCLINE PRESS 5x10 (155,175,195,205,185)
1B T-BAR ROWS 5x10 (180,195,205,215,225)
7/27/10
MILITARY PRESS 155x5 175x3 195x1 200x1 195x1 175x3 155x6
PULLUPS 7 sets
SIDE RAISES 3 sts
PEC DEC 2 sets
CABLE EXT 5 sets
7/28/10
POWER CLEANS 90kg/2 100/1 110/1 115/1 100/2
DEADLIFT 375x5 425x3 475x4 505x1 525x1
750# TIRE FLIPS 5,5,6,5
CHANGING THE EXERCISES AND RESET MAXES FOR 5/3/1 PROGRAM. THIS BE MORE STRONGMAN SPECIFIC NOW.
BACK SQUAT
INCLINE PRESS
DEADLIFT
PUSH PRESS
7/29/10
POWER SNATCH 80kg/1 85/1 90/1 95/1 80/2,3,3
BACK SQUAT 225x5 250x5 285x7,5 250x5 225x12
UNI LEG PRESS 90/5,5 180/5 230/5
BI LEG PRESS 270/10,9,8…3,2,1
LEG CURLS 3 sets
INCLINE SITUPS 3 sets
PLANK 1’, 30"
7/31/10 BW 229.8
INCLINE PRESS 160x5 185x5 210x11,5 185x5 160x20
PULLUPS BW/6,6 +25#/5,5,5 BW/8
1A UNI DB PRESS 75/5,5,10
1B DB ROWS 125/5,5,8
HAMMER CURLS 5 sets
8/3/10
SNATCH 70kg/1 80/1 90/1 70/1,1,1 80/1 90/1
DEADLIFT 315x5 355x5 405x13,5 355x5 315x12
GOOD MORNINGS 135x6 185x6 225x3 245x3 265x2 225x5,5
REV HYPERS 3 sets
8/5/10
PUSH PRESS 155x5 175x5 198x7 218x5 175x5 155x11
T-BAR ROWS 160x5 180x5 190x5,5 205x3 215x3
1A BRADFORD PRESS 95x10,10 105x10
1B REAR DB RAISES 3 sets
PEC DEC 3 sets
DB SKULL CRUSHERS 5 sets
8/6/10 BW 225.6
POWER SNATCH 80kg/1,1 85/1 90/1,1,1,1 95/1,1
BACK SQUAT 235x3 275x3 300x3,3 315x1,2,1 275x3 235x10
LEG CURLS 4 sets
MAGNUM UNI LEG PRESS 100x10 160x10 220x8 260x3
SEATED CALVES 3 sets
INC SITUPS 3 sets
8/8/10
INCLINE PRESS 170x3 195x3 225x9,3 195x5 175x13
PULLUPS BW/8,9,9 30#/5,4,4 BW/9,6
1A KB PRESS 62/5 96/3,5,3
1B KB ROWS 96/5,5,5,5
2A BLAST STRAP INVERTED ROWS 3 sets
2B TRICEP/DIP MACH 3 sets
KB LATERAL RAISES 2 sets
CABLE CURLS 4 sets
8/11/10
SNATCH 80kg/1 90/1 92/1 90/1 72/2
DEADLIFT 335/3 385/3 435/7,3 385/3 335/10
FRONT SQUAT 110kg/2 130/1 110/2,3,2
STONE LIFTS no tacky 235/3 265/2 275/1,1 265/2 235/3
8/12/10
1A PUSH PRESS 165x4 185x3 208x6 230x3 242x3 264x1 220x3 198x3 176x10
1B T-BAR ROWS 180x8 205x5 215x4 225x3 235x3 245x3 225x4 180x8 135x11
2A AXE BRADFORDS 3 sets
2B REAR DB RAISES 3 sets
3A PEC DEC 3 sets
3B DB SKULL CRUSHERS 5 sets
HAMMER CURLS 4 sets
ALT LAT PULLS 3 sets
8/13/10 at High School
POWER SNATCH 185/5x1 195x1 155x3 135x5
BACK SQUAT 225x5 275x3 320x1 325x1 275x3 245x7
UNI LEG PRESS 5 sets
BI LEG PRESS (10…8…6…4…2)x1
ROMAN CHAIR 3 sets
8/15/10
1A INCLINE PRESS 185x5 225x5 245x4 265x1 275x1 285x1 225x3 185x16
1B PULLUPS BW/5,8,6 35#/3 40#/3,3 45#/3 50#/3 55#/3 BW/11,10
2A DESCENDING DB PRESS 80/5 85/5 90/(5,4),(7,6)
2B DB ROWS 130/5,5,5,6
DB CURLS 4 sets
8/16/10 BW 224.0
DEADLIFT 365x5 405x3 455x3 475x1 495x1
GOOD MORNINGS 135/12 185/10 225/8 245/6
18" PIN PULLS 405/5 495/5
LEG CURLS 3 sets
INCLINE SITUPS 3 sets
8/18/10 at RBHS
1A MILITARY PRESS 95/5,5 135/5 155/5 165/5 170/5,(3x1)
1B PULLUPS BW/8,8,10,10,9,8,8 = 61
UPRIGHT ROWS 95/10 115/8 135/6,6
SEATED UNI ROWS 5 sets
SIDE RAISES 3 sets
HAMMER CURLS 4 sets
8/20/10
18" PIN PULLS 135/10 225/10 315/5 405/5 495/5 525/5,(3x1)
AXE ZERCHER pin #3 123/5 173/5 193/3 213/3,5
16" STEPUPS 95/6 115/6 135/6
700# TIRE FLIPS 4x3
BALL SLAMS 4 sets
8/23/10
1A AXE JERKS 85kg/5 105/4 95/5 105/4
1B T-BAR ROWS 135/10 160/8 180/8 205/5 215/3 225/3=>Drop set
2A UNI DB PRESS 75/6 85/6 90/5 95/(5,4)
2B FAT GRIP DB ROWS 75/4x5
REAR FLY MACH 3 sets
CABLE ROPE EXT 3 sets
8/25/10
CLEAN & JERK 50kg/3+3 70/3+3 90/3+3,1+1,1+1,1+1
18" BOX SQUAT 225/5 275/5 315/5 335/5 345/5,(3x1)
GOOD MORNING 135/12 185/10 225/6 245/5 265/3
1A TRIPLE THREAT 3 sets
1B CRUNCHS 3 sets
METCON 7’26" superset 5kg Ball Slam 5x15 and 35lb KB swings 5x20
8/26/10
1A PLYO PUSHUPS 3x6
1B PULLUPS 6,8,8
2A INCLINE PRESS 135x10 185x6 225x5 245x5,3x1
2B PULLUPS +25#/5 35/4 45/3 20/5 BW/12
UPRIGHT ROWS 95x13 115x9 135x6 155x5,4
3A ALT CABLE PULLDOWNS 3 sets
3B DIPS 3 sets
DB CURLS 5 sets
METCON 14’14" Pullup Burpeesx50
8/30/10
DEADLIFT off 2 plates 225/5,5 315/5 405/2,5 455/3 475/4,3x1
16" STEPUPS 95/6 135/6 155/6 175/6
1A LEG CURLS 3 sets
1B HYPERS 3 sets
TIRE FLIPS 5,5,2
8/31/10
BACK SQUAT 225/5,1 275/3 315/1 345/1 365/1 375/1
BENCH PRESS 225/3 275/1 295/1 315/1 325/1
DEADLIFT 315/1,1 405/1 455/1 500/1
MILITARY PRESS 135/3 155/1 175/1 190/1
PULLUPS 3,2,1,12