Friday 7-27-2012
Bench Press with 160 in chains
bar x 5
135 x 3
165 x 3
165 x 3
185 x 0
145 x 3
145 x 3
all sets were with th 160 in chains
and all sets were supersetted with inverted rows on ropes for 8-10 reps
Fat Grip 1 Arm DB Bench press
4 sets of 5 reps each arm with 75 pounds
all sets were supersetted with chest supported row with 60 pound DB’s for 8-10 reps
3 sets of the following circuit
slider pushups 3 each arm
wide grip pull downs 8 reps
bent over rope row 8 reps
Y’s,T’s and Face Pulls on TRX 5 reps for Y’s and T’s and 10 for face pulls
2 or 3 sets of the following circuit
Chest suppostred DB Curls 30’s for 10 reps
Incling Tricep Extensions for 10 reps with 30’s
Incline JM Presses for 10 reps with 30’s
Tricep Pushdowns on cable 10 reps
KB curls with 26’s for 15-20 reps
Monday 7-30-2012
Axle Power Cleans
125 x 3
175 x 3
225 x 0
225 x 3 PR
225 x 2
BB Back Squats
bar x a lot
135 x 8
225 x 3
275 x 3
315 x 3
365 x 1
385 x 0 ← going to get this next week, i was just a pussy and let it staple me
365 x 1
Safetey Squat Bar Box Squat with the EliteFTS Grey Bands
175 x 4 sets of 8 reps
Conditioning
2 ROUNDS
Reverse Sled Drag to Forward Sled Drag with 6 plates total
Sand Bag Carry
Today…
Log Clean and Press
90 x 5
140 x 5
140 x 1 viper, 2 split jerks
180 x 1 viper, 2 split jerks
230 x 1
250 x 1
270 x 0
270 x 1 ← ties a PR
280 x 0 ← the clean took a lot out of me and my low back just kept giving out when i went to dip and press
Strict press with the Cambered Bar/ all supersetted with 8 pullups on rings excpet last 2 sets where i got 5 reps
175 x 2
155 x 3
155 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
Ring Dips and big cannon ball pullups
4 sets of 5 reps on each
Conditioning
12 Rounds of 20s work 10s rest
Alternating battle chains
Grapplers throw on thick ropes
outside circles on little ropes
med ball slams with 50 pound med ball
Today was deadlifts
Power Snatches from the floor
95 x 3
135 x 3
185 x 0
155 x 1
175 x 1
185 x 1,1,1
Deadlifts raised 5 inches higher than normal
245 x 3
335 x 3
445 x 0 <–fuck that my back is messed up and i am getting so sick of it
Trap Bar deadlifts
5 sets of 3 reps with 390
Spiderbar Goodmornings with 175 supersetted with heavy standing abs
4 sets of 7 reps for each
Conditioning
3 ROUNDS
Fat Grip Suitcase Deadlifts with 135. 5 reps then on 5th rep held it at the top and carried it 70 ft and then did other arm and came back
Prowler high to Low with 2 plates per post
saturday 8-4-2012
BiggDogg Strongg Circus DB
80 x 3 each
120 x 2 each
120 x 2 each
Farmers Walks
200 x 120ft
230 x 120ft
270 x 60ft <–PR
270 x 60ft
defintely have more in me, going to give the big 300 a go soon
Stones to 48inches no tacky
155 x 3
185 x 3
195 x 3
225 x 1 <–missed the second rep cause it got caught on the lip of the mat that we added to add some height to the platform
so i took last week off, my whole body hurt especially my knees. i feel much better now and ready to get back to the grind.
yesterday Sunday 8-12-2012
Log
140 x 3
140 x 3
180 x 3
230 x 1
230 x 1
250 x 1
250 x 2 <–PR
Farmers Walks
180 x 140ft
230 x 70ft
270 x 70ft
300 x 70ft ← PR
Circus DB
80 x 3 each
90 x 4 each
Then i messed around a little bit. i flipped the 1000 pound tire, need to get quicker at the transition from the floor to the lap.
good day! hit 2 PR’s and the farmers walk really demolished me
today
BB Power Cleans
95 x 2
135 x 2
185 x 2
205 x 2
205 x 2
225 x 2
225 x 2
225 x 2
Safety Bar Squats to box on black pad
175 x 3
265 x 3
315 x 3
355 x 3
375 x 3
375 x 1
all sets from here were with 8 chains (4 per side)
175 x 5
225 x 5 sets of 5 reps
Conditioning
4 ROUNDS
360 Yoke 70ft
124 KB x 10 swings
360 Yoke 70ft
Awesome day today!!!
Log out of rack
90 x 5
140 x 3
180 x 2
230 x 2
250 x 2
270 x 2
290 x 1
300 x 1 <-----PR!!! my goal for the summer was to get 300 pounds over my head weather it was the axle, the log, clean and press, or out of the rack, it didnt matter
320 x 0,0
Axle Strict Press super setted with ring chins for 5 reps sets 2-6 were with a chain around my neck
125 x 5
145 x 5
155 x 5
155 x 5
155 x 3
145 x 5
Dips and Chins on the big cannonballs
5 sets of 8 for dips and 5-8 on chins
well thursday was a mess, we did some snatching and i felt slow so just did a bunch of sets at 135. then i decided to work on axle deadlifts and my frist working set at 355 something moved/popped/idk in my low back on the second rep and was extremely painful. i stopped the workout there.
friday
axle bench press with inverted rows for 8 reps with a chain
145 x 5
145 x 5
195 x 3
235 x 2
285 x 2
275 x 2
275 x 2
feet elevated loop pushups w/ 40 pound vest supersetted with chest supported rows with 75’s
8 reps, 8 reps
7 reps, 8 reps
7 reps, 8 reps
8 reps, 8 reps
then did fat grip pull downs bent over verticle rows with rope, TRX T’s
3 rounds for 8-10 reps
Then arm farm
today
axle clean
85 x 5
125 x 3
175 x 2
215 x 2
235 x 0
215 x 1
215 x 2
215 x 0
Safety squats to black pad
175 x 3
265 x 2
315 x 2
355 x 2
375 x 2
375 x 2
385 x 1
Loop Squats with body saw to knee tuck
8 reps each leg with 6-7 reps on body saw
2 sets with 75 pound sand bag
2 sets with 125 pound sand bag
Conditioning
3 Rounds
270 Yoke Front carry down and back 70ft each
reverse sled to forward sled 70ft each (320 i think)
^almost died on the conditioning
Tuesday
felt real slow and back wasnt feeling great either
tried some continental clean and jerks ans struggled with 265 on the clean and was able to get it.
then did some strcit pressing with the cambered bar and got a PR 175 x 4 for a couple sets
then conditioned. nothing special, was just not really feeling it
today
power snatch
95 x 3
135 x 3
155 x 2
185 x 1.5
Then 5 sets of 3 reps for SLDL’s with a KB
Then BB Hip Bridges with some heavy ab work in between sets
315 x 5
315 x 5
405 x 3.5
2 ROUNDS
Heavy Ass Sled drag from waist 140ft
40 KB Swings
So I have not posted in forever. School and life got so busy that I forget to post. As of January I have been interning at Mike Boyle’s Strength and Conditioning which has been great. Been training with their programming which is not tailored to strongman what so ever but i definitely have not gotten weaker. My Olympic lifts have greatly improved and I have maintained most of my strength in the Stronman events. I will be competing on April 6th in Hudson Valley, NY. First competition in the 175 weight class, should be exciting.
today went as follows
went to the gym up in North Andover
Back Squats
135x3
185x3
225x3
275x3
315x1
365x1
405x1
275x10,10,12
DeadSquat Bar off pins just below knees(all sets were with one band, but last set was with 2)
135x5
225x5
315x3
365x3
365x5
then drove to other facility and did
Power Snatches
105x5
115x5
135x5
Bench Press with 3sec eccentric and 1sec pause
135x8
185x6
225x4
KB Swings
44kg x 10,10,10
Got to meet up with Ben Bruno today. We were both trashed from previous training in the week and decided on trying to do some things that were a little more joint friendly.
Valslide Bilateral Leg Curls (Ben showed me how to do these the “right” way and these lit my hamstrings up)
5 sets of 8 reps
Standing Landmine Presses
45 x 8
55x8
65x8
80x5
80x11
Then Landmine Bentover Rows
4 sets of 8 here with nothing more than 70 pounds
TRX Tricep Extensions
4 sets to failure
Then TRX RearDelt Mechanical Dropset
8reps straight arm, 8reps 90degree external rotation, 8reps face pulls
good workout, felt huge and had a great pump which is a real nice change of pace for me. It was awesome to train alongside Ben. He is real strong and super knowledgeable and I love hanging around and learning from him.
today I was feeling really beat down but needed to get in the gym to train regardless. I try to go mon-fri because I generally travel on the weekends. Sometimes on the weekends I will be able to go train events and/or take a hot yoga class.
Boyle Warm-up
Plyo and Med Ball 2 Rounds
Single Leg box Jump 3 each leg
Sprinter Stance Med Ball Throw 5 each way
Hang Power Cleans(lightish day)
135 x 5
185 x 3
205 x 5
Front Squat
135 x 8
185 x 5
225 x 5 (thought we were going to do more sets but we didnt)
Incline DB Bench
60 x 8
80 x 8
100 x 6
KB Work
- a mix of 1 handed swings, regular swings, presses, and 1 arm overhead carries
Airdyne Sprints
6 sprints of 10-15s with 45-50s rest
was sick and in bed all day yesterday. thankfully woke up feeling better today.
DeadSquat Bar Deadlifts off 45 plate
225 x3,5
315x3
365x3
405x1,1
Strict Press
95x6
135x5
145x2
165x4,4
140x10
Then 3 sets of 10 each on BB Curl and DB Row… called it a day. only did those last two exercises cause I felt like shit but needed to do some more instead of calling it quits. Ready to crush it tomorrow though.
today went awesome as planned/expected
drove up to North Andover to get my main training in with Bunky.
Straight Bard Deadlifts
135x3,3
225x3
275x3
315x3
365x1
405x1
435x1
375x3,3
Back Squats
265x20
Deadsquat Pin Pulls with my deadlift suit on. Need to get somewhat used to it before the competition next week.
315x3 w/o the suit
405x3
455x3
Then drove to the Woburn facility and did some of this…
KB Snatches
28kgx5,5
24kgx5
Bench Press with 3 sec eccentric and 1 sec pause
135x8
195x5
225x6
KB Swings
44kgx8,9
Done
today was kinda easy, was hurting from yesterday and I am gearing up for a big event day on saturday.
Strict Press
barx10
95x8
115x8
135x8
155x7,7,6,5
135x10
Chinups with band Resistance
3rep sets for 6 total sets
Then a few body weight chinups and tricep work
So yesterday, Saturday, I went to Lightning Fitness down in South Windsor, CT. I finally got to get an event day in.
Log Clean and Press
90x8
130x5
180x3
230x1
250x1
180x9 in 60 seconds
^^these last sets felt really heavy, probably from not having touched a log in a long time but also feel like i needed to wake up some. still glad with the competition weight.
Next was the Car Deadlift!! (I have never successfully completed a rep on the car deadlift with a car on it prior to today)
carx5 YAY!! (used a suit on these)
car 100 in the trunk x 3
car 200 in the trunk and up 1 mat higher x 3
Yoke
380x50ft,50ft
470x50ft
560x50ft,50ft
Zercher Yoke Carry
290x100ft
380x100ft
Stones
Did a small series here. I know I hit the 250 to 48in on the last one which was a tackiless PR
Prowler Death With Mike
Awesome day with an awesome training partner and I am so pumped to do work next week at Hudson Valley’s Strongest Man
Very easy and low intensity day today. Deloading before the competition on Saturday. I had zero carbs in the form of fruit or starch today and drank about 8L of water.
Hang Power Cleans
185x3
205x2
215x3
Trap Bar Deads
225x3
315x1,1
365x1,1
That was all she wrote. I did a lot of foam rolling hitting my trouble areas which is usually my lower back (QL’s).