Get Lethal's Training Log

Used to post under a different username, but had not posted in my log in a such a long time that I just decided to start a training log experience all over again.

6-11-2012

High Pulls
95 x 3
135 x 3
185 x 3
225 x 3
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2

Front Squat using the Safety Squat Bar (bar weighs 85 pounds)
175 x 3
265 x 3
285 x 3
295 x 3
285 x 3
285 x 3
285 x 3

DB Reverse Lunge to SLRDL supersetted with Body Saws
35’s x 8 then 8 reps on body saws for all sets
40’s x 8
40’s x 8

3 Rounds of…
250 Sandbag Carry for 120ft
Reverse Sled Drag 50ft
Forward Sled Drag 50ft

Training to get stronger specifically for Strongman, competing at the 176-200 pound class.
Anyone that lives in sounthern New England or NYC area should consider coming out the the Hartford Europa in a few weeks, I have a handfull of friends that will be competing for their pro cards in the strongman competition and it is going to be an awesome showing. if you have never been able to attend a strongman contest this would be a great opportunity to do so.

Also would like to eventually be able to post in the Brotherhood of Iron, just need to remember to post consistently.

Started off training with about 30 minutes of foam rolling, i was/am really sore from yesterday’s session.

12" Log Clean and Press(The log weighs 90 pounds empty)
90 x 5
140 x 3
180 x 2
230 x 1
250 x 0
250 x 0 ← kinda dissappointed with this today (hit 270 last week) but i just had zero leg drive and therefore was not able to get under it enough in my split jerk.

1-Arm Kettlebell Press SUPERSETTED with Pull-Ups
with 20 pound chain attached to a 40 pound KB
8 each arm and 5 pullups with 20 pounds added
8 each arm and 5 pullups with 20 pounds added
8 each arm and 5 pullups with 20 pounds added
8 each arm and 4 pullups with 40 pounds added

Conditioning
Alternating Ropes, med ball slam, TRX fall outs, KB Swing
3 times through each with 30s of work and 15s rest

Finally decided to pull today. Its been almost 4 weeks since I injured my lower back. Somewhere around my L4,L5 i believe. Wanted to take it easy and just see what it could handle.

Trapbar Deadlift
160 x 3
250 x 3
340 x 1
390 x 1,1,1,1
Decided to stop there it seemed to be a good cut off point for me today. Slowly gonna get back into pulling.

SLDL with Kettlebell in 1 hand
70 x 5 each
70 x 5 each
70 x 5 each
70 x 5 each
^inbetween these sets i did what is called a baby-get-up (3 each side) and glute bridges on one leg.

Davidson ST Hip-Hinge
2 sets with the elite grey bands <–will have to link a video for this exercise

Conditioning
3 ROUNDS OF…
4 plates on each post for the Prowler 2 and a 53 pound KB
High Posts down 70ft
10 Snatches per arm
Low handles back 70ft
^wanted to rip my legs off they were in so much pain
DONE

Had to get a quick workout in today…

Bent leg goodmornings
135 x 3
225 x 3
225 x 3
225 x 3
225 x 3
275 x 3
315 x 3
335 x 3
365 x 3

Reverse hypers
50 x 10 for 5 sets

Cable pull throughs
Stack for 3 sets of 10 reps

Rope cable crunches
Stack for 3 sets of 10 reps

6-19-2012

Bigg dogg strongg circus DB
80 x 3 each
120 x 1 each
120 x 1 each
Then tried 130 a bunch of times on both arms but just couldn’t get it
120 x 2 each
120 x 2 each

Front squats
135 x 3
185 x 3
225 x 3
275 x 2
315 x 1
275 x 5

Then did some KB clean and squats (clean only once), reverse hypers, pullups

Conditioning
Sled pull 60ft (used a prowler with 4 plates per post and a thick rope)
30 slams with fat grip sledge hammers
Thick battle ropes for 30s
Did 3 rounds of this and my grip was seriously messed up

6-20-2012

Went in for a quick session…
4 sets of reverse hypers supsersetted with a anti extension abdominal movement
Did some pullups and dips
Then some band press downs and curls with a fat bar attactchmemt on a cable machine

6-21-2012

Hang Power Snatches
95 x 2
135 x 2
135 x 2
145 x 2
145 x 2
145 x 2
155 x 2
165 x 1
165 x 1

Straightbar deadlifts
135 x 3
225 x 3
315 x 2
365 x 1,1(did one rep rested for about a minute then did another with opposite grip)

Single Leg Barbell Hip bridges, GHR, Front Lever
135 for the hip bridges 5 reps each leg
10,8,8,8 reps on the GHR
held the front lever for as long as i could, probably only 10-15s each time. nowhere near a full lever though.
^did each of those for 4 sets

Conditioning
3 ROUNDS
270 yoke front carry 70ft down and 70ft back
270 Prowler, high handles down, low handles back
40 KB’s for 10 Double High Pulls

thought i was going to pass out and leave this mortal world and wake up in Valhalla after the conditioning

6-22-2012

DB bench press supersetted with fat grip DB row with 75 for 8 reps
70 x 8
80 x 8
90 x 8
100 x 7.5
100 x 5
100 x 4
100 x 4

Swiss bar floor press supersetted with TRX face pulls x 10-12 reps
185 2 chains per side x 2.5
185 1 chain per side x 3
185 1 chain per side x 4.5
185 1 chain per side x 3

Chain flyes and straight arm pull downs
3 sets 5-10 reps for each

Bi and tri circuit
2 exercises for each for 4 sets of 10 reps each

6-23-2012

Axle power clean
125 x 3
175 x 2
195 x 2 stopped and then did…

12 inch log clean and press
90 x 5
180 x 3
230 x 0,1,2
250 x 1
270 x 0,0
Was really sore from yesterday going to have to take a few weeks to get use to training on the day before event training on Saturdays.

6-25-2012

Axle Power Cleans (in between sets did band pull aparts)
85 x 5
125 x 3
175 x 2,2,2,2,2

Cambered Bar Front Squats (bar weighs 85 pounds)
175 x 5
175 x 5
225 x 3
265 x 3
295 x 1,1,1
305 x 1

BB RDL’s supersetted with Body Saws(5-8 reps on body saws)
135 x 8
185 x 8,8,8

Conditioning
3 ROUNDS
Reverse Sled Drag 70ft to 20 Hand to Hand KB Swings (53 pound KB) to Forward Sled Drag 70ft
Sled had 2 plates per post for 2 sets and then had friend sit on it for 3rd set

6-26-2012

Axle Split Jerk out of rack
85 x 5
125 x 3
175 x 3
215 x 3
245 x 1
265 x 1
285 x 1 <— 20 pound PR

Cambered Bar Strict press and Pullups
135 x 5 and 5 BW pullups
155 x 5 and 5 pullups plus 20
175 x 2 and 5 pullups plus 40
175 x 2 and 5 pullups plus 40
175 x 2 and 5 pullups plus 40

Dips and Bent over rope pull downs
4 sets of 10 reps for each

Conditioning
3 ROUNDS
20 Sledge Hammer hits
30s of ropes
20 THOR Hammer hits

6-28-2012

about 2 hours prior to training did 3 sets of 10 reps on the reverse hyper
about an hour before training did about 40 min of yoga

Hang Snatches
95 x 3
135 x 2
155 x 2
155 x 2
165 x 2
165 x 2

Deadlifts
135 x 3
225 x 3
315 x 2
385 x 2

3 Sets of…
Single Leg BB Hip Bridges 135 x 5reps each
TRX Hip extensions 10 reps
Ab Wheel 5-8 reps

2 sets of…
GHR 8 reps
Reverse Hyper 8 reps

Conditioning
3 ROUNDS
High Prowler Push 3 plates per post 70ft
Overhead Yoke Carry 190pounds 70ft
Low Prowler Push 3 plates per post 70ft
THOR Hammer 20 hits

Didnt train at all Friday, Saturday, or sunday. Friday and Saturday i was at the Hrtford Europa watching a bunch of friends compete and dominate.

7-2-2012

High Pulls
95 x 3 (somehow i strained something in my bicep or forearm or both on these so it felt really weird the rest of the training session and had to use straps)
135 x 3
185 x 3
225 x 2
245 for 8 sets of 2

Spider Bar High Box Squats
225 x 5
265 x 5
315 x 5
355 for 5 sets of 5 reps (short rest periods and i almost puked everywhere)

Anderson Squats off chains with the SS Bar
175 x 5
225 x 5
265 x 5
265 x 5

Conditioning
3 ROUNDS
Yoke down 70ft and back (270,360,360)
Reverse Sled Drags with belt harness down 70ft and back (these were heavy enough where you really couldnt go fast at all)

7-3-2012

12" Log out of the rack(so no clean) Push Jerk (Legs were to drained to split)
90 x 3
140 x 3
180 x 3
230 x 2
250 x 1
270 x 0 ← gave that about 5 attempts in a minute, hadnt found my groove yet
230 x 2
230 x 2
230 x 2
230 x 3
250 x 5<-- dont know where this came from, just got in the zone and hit it

Axle Strict press Superseted with Pullups
145 x 3 8 BW
175 x 3 5 20
175 x 3 5 20
175 x 2 5 20
165 x 3 5 20

Dips supersetted with Rope Pullups
8 BW 6 BW
8 BW 6 BW
8 25 6 BW
8 25 6 BW

Conditioning
30 seconds of work and 14 seconds of rest 12 ROUNDS

Seated Alt. Ropes
TRX Fallouts
Body Saws
Russian Throws

so been mia from this log, tried catching up with it last week but for some reason it didnt post the whole thing that i wrote out. basically just been doing my normla training days and competed the last two sundays. actually podiumed in this past one, so i am making progress just need to keep getting stringer and bigger so my weight is at the top end of the 200 pound class. the reasoning for 3rd place was my deadlift, i know it sucks and im determined to get better

today went like this

power cleans with the axle
85 x 3
125 x 3
175 x 3
then it turned into high pulls
215 x 3 for 4 sets

front squats with the safety bar
175 x 5
265 x 3
285 x 3
295 x 3
305 x 3
315 x 2

RFESS with the Spider bar supersetted with TRX fallouts for 6-8 reps
bar which is 85 x 8 each
135 x 8each
125 x 8each
125 x 8each

Conditioning
2 ROUNDS
Prowler high to Low with 4 plates total
Reverse sleg drag down and back with 4 plates total

Tuesday 7-17-2012

Axle Split jerks
85 x 5
125 x 3
175 x 3
215 x 2
265 x 1
285 x 0
285 x 1
305 x 0,0
265 x 2

Log Strict Press with weighted pullups for 3 reps
180 x 3
180 x 3
180 x 3
195 x 2
195 x 2
195 x 2

Ring Dips with Large Cannonball pullups
8 reps on each for 4 sets

Conditioning
12 Rounds of 30s work with 15s rest
Thors hammer
Grapplers Throw
Hot Potato
Seated see-saw press

Awesome day, cant wait to hit that 305 overhead press

today DEADLIFTS

Snatches with a slightly narrower grip and from the hang
did a bunch of sets working form and speed felt really good today even though i came in feeling slow

Deficit Deadlifts (standing on 3 mats)
245 x 5
335 x 5
335 x 5
335 x 5
335 x 5
335 x 5

Single Leg Hip Bridge with GHR’s(8 reps) and hanging abs (8 reps)
135 x 5each for 3 sets

Conditioning
3 ROUNDS (very limited rest today)
Prowler high handles down and low handles back with 2 plates per post
250 pound sand bag down and back

Friday 7-20-2012
Bench Press with chains supersetted with Inverted Rows for 8 reps
135 40 x 5
185 40 x 5
185 80 x 5
185 120 x 2
185 140 x 2
185 160 x 1.5 (just missed the second rep)

Incline Alternating DB Press supersetted with fat grip Rows
80 x 5 each and 75 x 5 each
90 x 5 each and 75 x 5 each
90 x 5 each and 75 x 10 each
90 x 5 each and 75 x 10 each

Arm Farm
3 exercises for Bi’s and 3 for Tri’s and went through 3 times alternating between bi and tri movement
GET SWOLE

Today

Full Cleans
95 x 3
135 x 3
185 x 3
225 x 2
245 x 1
265 x 0,0
225 x 2
225 x 2
225 x 2

Barbell Back Squats
135 x 5
225 x 3
275 x 3
315 x 3
335 x 3
345 x 2
365 x 1(got helped a bit cause didnt want it to be a grinder)
335 x 2
335 x 1
these did not feel great, just have not back squated with a barbell in what seems forver and it messes with my head because i have squated 500 but i was 30 pounds heavier. i am in much better shape now and a much better athlete but my squat and deadlifts have taken some serious damage due to the weight loss and it just messes with my head

RFESS with the Spider bar
3 sets of 8 reps on each leg with 135. this was supersetted with front lever for as long as we could hold it

Conditioning
3 Rounds
Reverse Sled drag/Forward Sled drag (two 45’s and a 25 on each post)
20 KB Swings (heavy)
30s of heavy jump rope

Today was Deadlifts

Snatches from the floor
95 x 3
135 x 2,2
155 x 2
185 x 0
155 x 2 for 5 sets

Deadlifts
225 x 3
315 x 1
365 x 1
385 x 1
405 x 1(this was super slow but is was the first time i have pulled this since injuring my back and with the new form)
355 x 3,3,1
335 x 3
called it after that my low back was in a lot of pain, i am sick of being injured

Goodmornings with the Safety Squat Bar supersetted with Low Ab Circles (8 each way)
3 sets of 8 light cause i suck at them

Loop Leg Curl Hip Extensions, Standing Abs, Single Leg RDL w/ KB
3 sets of 8-10 for each

Conditioning
2 ROUNDS
Tire Flip(Rd 1 5 flips of 800-900 tire, Rd 2 4 flips, couldnt get the 5th off the ground)
Reverse Sled Drag 70ft (Rd 1 3 plates per post, Rd 2 same but with 135 pound female sitting on it)

DONE