8/13/13
Did my aerobic work.
I did 2 sets of 10 reps today.
1 rep constitutes as 30-40s of work and then either 10 push-ups/10 rows/10 reps of ab work
So I rotated through reverse sled drags, prowler pushes, and jump rope.
Been MIA for a few weeks now. Was dealing with some personal issues. Was still training during this time about 2-3 times a week but back into the swing of things now. Some recent training highlights…
Deadlifted 465 (after missing 485)
CarDeadlifted the 1000 tire and two 100 pound plates for 10 reps
Axle Push Jerked 305 x 1 ← out of the rack
Well, I went to NAS Nationals and competed in the 175 pound class and took 4th place. I will be going to the World Championships in March. Had the most amazing training of my life leading up to the contest and I am still reaping the benefits of it on my lifts. During the 7 weeks leading up to the contest I did not deadlift with a straightbar. I did a lot of time under tension work with the trapbar and worked a lot on the car deadlift.
I feel that the time under tension work really helped me build up some of the pulling muscles and now that I have switched back to a straightbar for the past 2.5 weeks I have been crushing some weights. First week I hit 425x3 then last week I hit 445x3. Tomorrow I will be going for 460-465x3. I feel like I have it in the bag and will look forward to hitting a legit lifetime deadlift PR which hasn’t happened in the past 1 year and 8 months.
My pressing is obviously my strength and very much so with my jerks. Because of this I have been working on my static overhead pressing strength because I have a lot of room to grow with it and it will have a carry over to my jerks when the time comes to unleash it. At the start of the cycle my max was about 190x1, and on Monday I hit 180x5.
Going to hopefully start posting some of my training here again as I like to think I have some extra time. I tend to get so wrapped up in training and work that I forget to post but I need to keep a record of all of this for the sake of learning from my past.
11/15/2013
Z Press - 150 x 3 sets x 4 reps
Straight Arm Pulldowns - 3 sets x 20 reps
1 Arm Lateral Raise w/ 5s eccentric - 30 x 4 sets x 7 reps
Face Pulls - 75 x 4 sets x 15 reps
Dips w/ Sling Shot and Swiss Bar Tricep Extension - 58KB, 75 x 3 sets x 12
Decline DB Tricep Extensions to failure - 45 x 10, 40 x 12, 35 x 12
Head Supported Rear Delts - 15 x 3 sets x 15 reps
Ab Wheel - 2 sets x 10
Leg Raises - 3 sets x 12
11/16/2013
Deadlifts
225 x 3,3
315 x 3
405 x 1
465 x 3 ← first life time PR on deads in over a year and 8 months
325 x 10 sets x 4 reps with 1 min rest
Stiff Legged Deadlifts - 215 x 3 sets x 15 reps with 90s rest
Narrow Neutral Group Chins - 2 sets Rest Pause
Reverse Grip Pulldowns - 2 sets x 6 reps
Chest Supported Rows - 4 sets x 10 reps
Chins/Incline Curls - 3 sets x 8, 15 with 25’s
DB Curls - 20’s x 5 sets x 12 reps
Hanging Leg Raises - 3 sets x 12 reps
Deloading this week so its pretty boring. Yesterday was some light overhead and tricep work. Today was supposed to do some extra leg work after the 3x3 at 275 which were easy but my back was acting up. So I ended up just doing 5 Rounds of Prowler - High - Low 50ft each, Jump Rope 30s, TRX Fallouts x 10 reps.
Now out and trying to figure out my diet. I need to stop being a fatass and keep my carbs to only during and maybe the night after a lower workout. So maybe twice a week. I function very well on low carb, but I do need carbs in my diet to support recovery from the high volume nature of training for strongman, especially being very far out from a contest. Looking to start up next week. Eat a tad extra on Thanksgiving and on my birthday which is a couple of days later but other than that keep it the way it is supposed to be. Once I commit I do very well but I just need to commit.
11/20/2013
This felt awesome, really tried getting a decent amount of work in and wanted to get some KB work in this week with it being a deload.
10 KB Snatch each arm - 10 Standing Weighted Abs
30s Jump Rope - TRX Fallouts x 10 reps
10 KB Snatch each arm - 10 Standing Weighted Abs
Prowler 100ft - TRX Fallouts x 10 reps
10 KB Snatch each arm - 10 Standing Weighted Abs
30s Jump Rope - TRX Fallouts x 10 reps
10 KB Snatch each arm - 10 Standing Weighted Ab
10 Sledge Hammer hit each - 10 TRX Fallouts
10 KB Snatch each arm - 10 Standing Weighted Abs
10 KB Snatch each arm - 10 Standing Weighted Abs
Then did 46 reps of 24kg KB Snatch in 2 min. This was miserable after rep 30 which I hit at about the 1 min mark.
11/21/2013
Z-Presses 115 x 3 sets x 3 reps
Straight Arm Pull Downs - 55 x 2 sets x 15 reps
Face Pulls - 65 x 3 sets x 15 reps
Decline DB Tricep Extension - 30’s x 25 reps, 20 reps
Ab Wheel - 2 sets x 10 reps
Hanging Leg Raises - 3 sets x 10 reps
11/23/2013
Bigg Dogg Strongg 10 or 12in DB I forget the size
120 x 1 each
120 x 3 each
150 x 2 each
Hussafell
240 x 2 sets x 100ft
300 x 2 sets x 200ft, 250ft
Neutral grip Chin ups - 2 sets of 5 reps
Reverse Grip Pull Downs - 2 sets of 6 reps
Chins - 3 sets x 3 reps supersetted with INcline Curls 3 sets x 10 reps
11/25/2013
Bigg Dogg Log 1 Clean and Press away for reps
250 x 2, rest 30s, 3, rest 30s, 0 (would have gotten more on the first mini set but I fucked up bringing it down to my shoulders)
230 x 8, rest 30s, 3, rest 30s, 2 reps
CAT Strict Press - 6 sets x 3 reps x 140 w/ 60s rest
Standing Landmine Press - 3 sets x 8, 7, 8 reps x 70 pounds
Decline Pull Overs - 3 sets x 20 reps x 30 pound DB
Decline Flyes - 2 sets x 40 reps x 15 pound DBs
Wide Grip Pull Ups - 13, 7, 4 supersetted with Straight Arm Pull Downs - 3 sets x 15 reps x 55 pounds
DB Curls supersetted with DB Skull Crushers - 3 sets x 15 reps x 15 pound DB’s (Arms were occluded here. Shoud have gone for longer but was losing feeling in my fingers)
Standing Calves - 4 sets x 20 reps x 210
Planks - 3 sets x 1 min
11/26/2013
Back Squats - 405 x 2
295 x 5 sets x 3 reps with 90s rest
3s Paused Olympic Back Squats - 265 x 2 sets x 5 reps
Hussafell - all trips wee 100ft
250, 270, 290, 310, 330
Standing Abs - 6 sets x 10 reps x 145
11/29/2013
Seated DB Press - 75 x 10 reps, 80 x 10 reps
Straight Arm Pull Downs - 3 sets x 20 reps x 55
Seated Lateral Raises to seated Arnold Presses - 30s x 10, 22
Face Pulls - 4 sets x 15 reps x 65
Sling Shot Dips - 98 pounds x 3 sets x 8 reps supersetted with SwissBar Tricep Extensions 75 x 10, 12, 10
Head Supported Rear Delts - 3 sets x 15 reps x 15
Ab Roller x 2 sets x 12, 10
Hanging Leg Raises - 3 sets x 12 reps
11/30/2013
Deadlifts - 480x2
345 x 5 sets x 3 reps x 90s rest
Stiff Leg Deads - 3 sets x 6 reps x 205 with 4 chains
Neutral Grip Chins Rest Pause - 15, 7, 3 and then 9, 4, 3
Reverse Grip Pull Downs - 2 sets x 6 reps x 145
TBar Rows - 4 sets x 8 reps
Curls - 3 sets x 15 reps
Hanging Leg Raises - 3 sets x 12 reps
12/2/2013
Log clean once and press for reps (these felt like absolute shit. Need to back off and do a lower intensity if they are going to be in every week. Probably do 5/3/1 for this again since it worked so well for me the last time I did so)
260 x 1, rest for 30s, 3, rest for 30s, 0
240 x 4, rest for 30s, 2, 0
Strict Press - 6 sets x 3 reps x 145 with 45s rest
1 Arm Landmine Press - 70 x 6, 80 x 6,6
DB Decline Pullover - 3 sets x 20 reps x 30 pounds
DB Decline Fly - 2 sets x 40 reps x 15 pounds
Wide Grip Pullups - 3 sets x 9,6,6 reps 10 pounds supersetted with straight arm pulldowns 3 sets x 15 reps x 55 pounds
OH Dicks Press - 4 sets x 6 reps x 95 pounds
Occlusion for Arms - 8 min of curls and tri extensions with 15s
Calves - 4 sets x 15 reps x 210
Hanging Leg Raises - 2 sets x 12 reps
Plank - 5 sets x 1min
12/3/2013
Back Squats - 415 x 2 (the 2nd rep got ugly but managed to finish the rep)
310 x 4 sets x 3 reps w/90s rest
3s Paused Olympic Back Squats - 2 sets x 5 reps x 275
Leg Extension/Leg Curl Superset - 20 reps / 7 reps
GHR - 3 sets x 8 reps
Standing Abs - 7 sets x 10 reps x 155
12/4/2013
Did some easy aerobic work for 25-30min
12/5/2013
Seated DB Press - 85 x 6 reps, 100 x 3 reps (was supposed to get 6 reps but I was too lazy to grab other DB’s)
Straight Arm Pull Downs - 3 sets x 20 reps
Seated Lateral Raises x 10 then Seated DB Arnold Presses x 20 with 35’s
Face Pulls - 4 sets x 15 reps x 75 pounds
Sling Shot Dips - 3 sets x 8 reps x 105 pounds super setted with Football Bar Tricep Extensions x 15,12,10 reps with 85 pounds
Head Supported Rear Delts - 3 sets x 15 reps x 15 pounds
Ab Wheel - 2 sets x 10 reps
Hanging Leg Raises - 3 sets x 12 reps
12/7/2013
Deadlifts - 495 x 2 (was supposed to do 3x3 at 355 for speed but decided to do stones instead)
Zercher Goodmorning - 3 sets x 6 reps x 225 pounds
Stone to Shoulder - worked with the 225 which was nice to get in before the contest next week
Narrow Grip Chins Rest Pause Style 30s rest - set 1, 16,7,4 set 2, 10,3,3
Reverse Grip Pulldowns - 2 sets x 6 reps x 190
12/9/2013
Strict Press Rest Pause with 30s rest in between microsets
190 x 3/1/0
170 x 7/2/1
145 x 6 sets x 3 reps with 30s rest
1 Arm Landmine Press - 85 x 3 sets x 6 reps
Decline DB Pullovers - 3 sets x 20 reps
Wide Grip Pull Ups w/ 10 pounds x 12,5,6
Dicks Press - 4 sets x 6 reps x 105
Occlusion Training for Bi’s and Tri’s 8 min
Calves - 4 sets x 15 reps
12/10/2013
Squats with the EliteFTS SS Yoke Bar - 385 x 2
Speed Squats - 5 sets x 3 reps x 310 with 90s rest
3s Paused Olympic Back Squats - 2 sets x 5 reps x 285
Leg Extensions/Leg Curls - 3 sets x 22reps, 6 reps
GHR - 3 sets x 8 reps
Standing Abs - 6 sets x 10 reps
Well after deloading Wednesday, Thursday, and Friday I competed in the Lightning Fitness Couples Competition II today.
First event was Log Clean and Press with a 220 log, partner had 110 log - we hit a total of 13 reps (me 7, her 6)
Next was the Last Man Standing Deadlift. It went 405, 455, 495, 535. I hit the 535 for a 30 pound lifetime PR. My partner also PRed with 275
Next up was Stone to Shoulder. I had a 220 stone, she had a 125. We got 16 reps which put us right in the middle of the pack.
Second to last was the 250 Farmers to me jumping on a Prowler and her dragging me 50ft. We finished 2nd in this event.
Last was the max distance hussafell carry I had 250 she had 120. She went 450ft and I went 250 which placed us near the top. She really saved me on this last event, I was gassed.
We ended up with a 3rd place finish overall which I am very happy with. She stepped up big time and we both hit some big PR’s. This was only her 2nd contest and she came ready to do some damage. On top of all that the field was stacked and we stayed consistent all day and didn’t let our weaknesses hold us back. I am so proud of her and incredibly happy that I chose to compete in this contest.