OH, OH SUGAR SPELL IT OUT LIKE, OH… LIKE O, LIKE H IN YOUR GUT. LIKE O, LIKE H IN YOUR GUT. OH, OH SUGAR SPELL IT OUT… (obscure reference)
TRAINING:
PVC/WARM UP
PRESS
145X5
160X3
180X3 (getting stronger!)
CHINS ( 25)
22 REPS
CGBP
155X5
175X5
200X5
PUSH-UP TO ROW
16kg KBx3 sets 10
FACE PULLS w/blue band
30x2
SIDE/45degree KB DELT RAISES
3x8 (superset the movement)
KB HAMMER CURLS
16kg KBx3 sets 10
CONDITIONING:
MEDDLEY=6 trips (kinda)
E-Prowler 90lbs
Pulled forward three times and backward three times for 40 yds
HEAVY BAG BEAR HUG WALK
Picked up and carried up my ~30deg driveway about 15yds then loaded over the tailgate of my Titan
Did one trip down, one carry, and one load x 6 with about 30 sec rest. FRIED after that.
NOTES:
Nothing much to say. Weights are moving and I’m feeling good. 
Just found out the events for the Highlamd event.
Events:
- Weight over bar (W-28#, MM/LW- 42#, MW/HW- 56#)
- Open stone (Men- 16-22#, Women- less than that)
- Max axle clean and press (3 attempts to get a max weight)
- Light weight for distance (W-14#, Men-28#)
- Bench press for max reps (W-95#, LW/MM-185#, MW/HW-225#)
- Max farmer’s carry- 60’ (3 attempts to get a max weight, no time, no drops allowed)
We’ll see what happens.
^^^Are you doing that Highland event? I may have missed it…that looks like fun
[quote]VTBalla34 wrote:
^^^Are you doing that Highland event? I may have missed it…that looks like fun[/quote]
Yeah, I’ve mentioned it a couple times… I’m doing it mostly for fun but I think I can do some pretty good damage here. If nothing else, I’ll get drunk in a kilt… that will be a first for me!
I constructed a path for you to walk away
Built by hands of a lie with bricks of shame
Since the first one was laid there was no turning back
A construction of destruction, I am my own demise!
I AM MY OWN DEMISE!!
TRAINING:
DEATHlift
335x5
385x3
425x3 (dead-stop reps. Easy)
SSB SQUAT
235x5
275x5
315x5
STANDING ABS w/BLUE BAND
7x20
CONDITIONING
EProwler w/180lbs
8x60yds
FUUUUUUUUUUNKYCOLDMADINA!!!
NOTES:
Fuck bitches, get money!
Pretty much it for now. Steadily kicking more ass every day.
Here’s what my warm up consists of:
PVC rolling my hips, groin, piriformis, glutes, IT bands, lower/mid/upper back, and the bottoms of my feet
Samson stretch, squat and hold, and shoulder dislocates
Dynamic shoulder circles, neck, trunk circles, and hip circles (fire hydrants)
Then I’ll do some form of dynamic movement to get primed. Sledgehammer swings/dynamic pushups, cleans, box jumps, or med ball throws
Then I’ll start my main movement working on form and explosiveness with every rep. That’s about it. BOOM!
Love this band… Bench press time!
THE AUTHOR WROTE A STORY IN THE SKY AND EARTH BELOW. LITTLE DO WE KNOW WE ONLY HAVE WHAT WE’RE GIVEN.
LIGHT UP THE SKY! LIGHT UP THE SKYYYYY!!
TRAINING:
PVC/WARM UP
HAMMER SMASHES w/12LB SLEDGEHAMMER/DYNAMIC PUSHUPS
3X3
BENCH
195X5
220X3
245X4 (felt awesome. tight/explosive)
CHEST SUPPORTED ROW
4 plates and a 25/3x8
INCLINE
140x5
160x5
185x5 (super easy. I like this assistance template)
FACEPULLS w/red band
100 straight reps
CURLS/TRI EXT w/red band
1x40 each
DONE!
NOTES:
Getting stronger is fun. Getting the clap is not. There is apparently a super strong strain of it going around the country. Be careful out there!!
Off day tomorrow and back at in on Monday. Got a date tonight after work. Boom!
[quote]TheTexican wrote:
Here’s what my warm up consists of:
PVC rolling my hips, groin, piriformis, glutes, IT bands, lower/mid/upper back, and the bottoms of my feet
Samson stretch, squat and hold, and shoulder dislocates
Dynamic shoulder circles, neck, trunk circles, and hip circles (fire hydrants)
Then I’ll do some form of dynamic movement to get primed. Sledgehammer swings/dynamic pushups, cleans, box jumps, or med ball throws
Then I’ll start my main movement working on form and explosiveness with every rep. That’s about it. BOOM!
[/quote]
How often do you do this? Before every workout?
I’ve been doing De Franco’s Agile 8 before lower body workouts (most of them anyway) and some neck/lat/back mobility work before upper body and it has started to pay off. I’m definitely in less pain than I was anyway. I’m thinking about doing some more stuff on off days but don’t really know what else to do.
[quote]TheTexican wrote:
Off day tomorrow and back at in on Monday. Got a date tonight after work. Boom!
[/quote]
Did you smash?
[quote]VTBalla34 wrote:
[quote]TheTexican wrote:
Here’s what my warm up consists of:
PVC rolling my hips, groin, piriformis, glutes, IT bands, lower/mid/upper back, and the bottoms of my feet
Samson stretch, squat and hold, and shoulder dislocates
Dynamic shoulder circles, neck, trunk circles, and hip circles (fire hydrants)
Then I’ll do some form of dynamic movement to get primed. Sledgehammer swings/dynamic pushups, cleans, box jumps, or med ball throws
Then I’ll start my main movement working on form and explosiveness with every rep. That’s about it. BOOM!
[/quote]
How often do you do this? Before every workout?
I’ve been doing De Franco’s Agile 8 before lower body workouts (most of them anyway) and some neck/lat/back mobility work before upper body and it has started to pay off. I’m definitely in less pain than I was anyway. I’m thinking about doing some more stuff on off days but don’t really know what else to do.
[quote]TheTexican wrote:
Off day tomorrow and back at in on Monday. Got a date tonight after work. Boom!
[/quote]
Did you smash?[/quote]
I do the warm up every time I train.
I didn’t smash Saturday, but she asked me to come move some furniture lastnight and got some then.
We all know “move furniture” really means “move P to the V”
Im proud of ya buddy!
[quote]VTBalla34 wrote:
We all know “move furniture” really means “move P to the V”
Im proud of ya buddy![/quote]
I took some Jack3d before… Haha just one scoop. It helped!
I WON’T HESITATE TO PUT YOU IN YOUR PLACE. YOU ARE THE STRAW THAT’S CRUSHING MY BACK.
YOU ASK ME TO BE BLAMELESS. YOU ASK ME TO BE BLAMELESS, BUT WHO ARE YOU TO DECIDE WHAT’S RIGHT?
DON’T SAY ANOTHER WORD!!
TRAINING:
PVC/WARM UP
AXLE CLEAN AND PRESS
135x5 singles (getting used to the movement)
SQUAT
335X5
385X3 (felt heavy)
425x6 (PR, kinda)
SSB GM
185x5
215x5
245x5
RANDOM (st)ABS work
DONE!
NOTES:
Didn’t eat, sleep, or drink enough water yesterday. I felt it today.
The axle clean to over head feels like I’m going to do pretty well. I have no idea what I need to do to place high, but I’m pretty sure I’ll be ok.
I forgot my knee sleeves today (they were airing out), so I used my OLD EFS Normal (?) knee wraps. I got a TINY bit of bounce out of them, but I wrapped them REALLY loose, so it really wasn’t all that much. I think I got MAYBE one more rep out of them over my knee sleeves. The biggest thing is just the added stability for my right knee which is lacking a PCL.
No time to condition, I’m actually gonna be late for work. Fuck it.
(RE)load starts today. FUUUUUCKKK!! This is actually the least beat up I’ve felt going into a deload week. I like it.
FRIDAY TRAINING
DELOAD PRESS
worked up to 145x5
CHINS
5x8
KROCS
150DB 1x24 (each)
HAMMER CURLS
Some
AXLE CLEAN
worked up to 205 (actual bar weight)
DELOAD DEATHLIFT
worked up to 335x5
BAND ABS
5x20
FOREARM ROLLER
75 lbsx5
DONE!
NOTES:
Not a lot to report. Went on vacay for a few days. Smashed some poon, won some money at the casino. BOOM!
Deload is over. Did what I had to do. Worked on some throws, tosses, and other things for the Highland yesterday… I predict mediocrity and a good time. That’s all you could ever ask for! haha
Gonna get back to work on Sunday. 3/5/1 w/singles and Simplest Template for Strength assistance. BOOM!!
A thousand scars on my own chest; only to realize nowhere else was I hit. But then with your grip gloved by mercy, I was wrenched back to the storm! Lay dead or charge the line! Another patch wont do! Cut it from my chest, and begin this run!!
TRAINING:
PVC/WARM UP
PRESS
135X3
155X3
170X3
180X1
190X1
CHINS W/18kg KB
20 total reps
CGBP
145X8
175X8
195X6
FACE PULLS w/RED BAND
100 reps non-stop
WALKED 2 mi with my dog
NOTES:
Started the 3/5/1 today. Everything was moving well. Chins are getting harder because I keep putting on weight. I’m gonna start having my carbs exclusively in the morning on training days and keeping my remaining meals per day consisting of meat/dairy/veggies.
The singles on press felt good and fast. I paused the last set of close-grips. These are continuing to be pretty easy, even though I add weight to my training max each cycle. I’m feeling really good going into the meet next month. Life is good!
Nice pressing man. What’s your PR?
Also, hulk image now stolen for future email use - cheers!
[quote]panzerfaust wrote:
Nice pressing man. What’s your PR?
Also, hulk image now stolen for future email use - cheers![/quote]
For as strict as these were, today was a PR. I’m really focusing on keeping my quads engaged so my knees don’t bounce. I’m also focusing on trying to break the bar in half out in front of me. Really helps that drive off of the chest. You’re welcome for the image! Haha
