KB swings:
2x20 @ 35
nice and easy as part of a warm up
power cleans:
2x5 @ 95
2x5 @ 115
1x3 @ 135
1x1 @ 155
another warm up. 2 of my fav lifts to warm up for deads
deadlifts:
1x5 @ 245
1x2 @ 335
1x1 @ 385
1x1 @ 425
1x1 @ 450, new PR
1x1 @ 465, new PR again! yay.
front squats:
2x5 @ 135
1x3 @ 185
1x1 @ 195
1x1 @ 225, PR
standing cable crunches supersetted with facepulls:
4x15
Shit, 3 PR’s in one day??? Definitely break out the champagne . . . or for us poor college instructors, an ice cream at A&W.
[quote]cavalier wrote:
Shit, 3 PR’s in one day??? Definitely break out the champagne . . . or for us poor college instructors, an ice cream at A&W.[/quote]
ya this dropping from 4 days a week to 3 days leaves me so fresh for every workout and allows for flexibility. and i really think all the speed work i started doing is helping a shit ton.
those westside guys have some shit going on. if i can just figure out my key alternatives to my main 3 so i can really follow a conjugate system i would ramp up with even more intensity. and following the advice of making westside a block periodization program is genius. i had a goal to break 1000lbs on my total by end of july at my next meet. with the last 10 days i am 5lbs shy of that already. i guess my year end goal of 1076 to be a class II lifter at 198lbs is going to happen quite easily.
[quote]asooneyeonig wrote:
i guess my year end goal of 1076 to be a class II lifter at 198lbs is going to happen quite easily. [/quote]
That’s truly great!
i missed thursdays max effort upper body so i tried to put it on todays event day. neither ME upper or event day turned out good at all.
overhead presses:
1x5 @ 75
1x5 @ 95
1x3 @ 115
1x3 @ 140
1x1 @ 160
1x0 @ 180
farmers:
4x50ft @ 140lbs each hand
4x50ft @ 180lbs each hand
warmup - power cleans:
2x5 @ 95
1x5 @ 115
2x3 @ 135
deadlifts:
1x3 @ 245
1x3 @ 295
8x2 @ 335
front squats:
1x6 @ 135
1x5 @ 155
1x5 @ 175
1x3 @ 185
i just feel beat up recently. this sucks.
after feeling totally beat up from my last workout last tuesday the plan was to do some deload for few days. a dramatic event happened in my life and workouts were skipped all together. i do feel rather rested so im jumping back into the next accumulation block. going to make these blocks a bit shorted as i want to get through 2 macrocycles before my next meet at the end of july.
warm up on bench:
2x10 @ 95
2x5 @ 115
reverse band DE bench, micro-minis:
20 x 3 @ 115
i used 4 different grips, 5 sets each, started with close grip and went wider each 5
completed in 11:25, 6,900 total lbs, 604.36lbs/min
axle overhead push/press:
1x5 @ 110
1x5 @ 130
1x5 @ 150
superset; elbows tucked pushups with close grip inverted rows:
3x12
im focusing much more on pressing these next few blocks. i hope it starts to up my weights like what i have been doing with my lower body lifts. im going to be using more bands this block with pressing where i likely wont be using them for lower body.
Did some throws with my new adjustable weight. Had it at 27lbs and did over 40 throws for distance. At first I would just spin once. Then I watched some vids on my phone that broke down the 2 spins from some pros. tried it and it was ugly. My third attempt got me 3 feet further than any previous throws and it felt much easier too. So I kept throwing with 2 spins. Finished with a best of 36ft.
Moved on to some weight for height which was just to get a feel and see how it felt as I did not have a way to measure it. I was near a tree that had a branch at about 11 ft. Cleared that easy but then I was only using the same 27lbs weight from earlier. Only did 6 or7 throws. I was already a bit tired from the other throws.
Now I need to get me some more sizes of pipes so I can keep the plates tight and adjust higher or lower as needed. And a little wagon to carry it down the block to the park near me. Its not that it is heavy, it that I am likely going to end up carrying 15-20 items including the weights, handles, water, wrench and spare pipes to adjust the weight, etc.
cambered bar squats:
2x10 @ 55
2x5 @ 145
1x3 @ 195
2x2 @ 235
1x3 @ 255
1x3 @ 275
deadlifts:
1x5 @ 275
1x5 @ 315
1x8 @ 365
goodmornings:
1x10 @ 135
1x5 @ 135
and i was spent. sure i could have done more. but nothing at any decent intensity. thank good this was a ME day and meant to be short.
warmup:
pushups
inverted rows
clubbell stuff
45 degree incline:
2x10 @ 45
2x5 @ 95
1x3, 1x2 @ 115
1x3 @ 135
1x3 @ 145
1x3 @ 155
bench:
1x5 @ 115
1x5 @ 135
1x11 @ 155
bent over rows:
1x5 @ 115
1x5 @ 135
1x11 @ 155
rolling tricep extensions:
3x12 @ 20
Sorry, I missed something here. Are you training for Highland Games?
[quote]cavalier wrote:
Sorry, I missed something here. Are you training for Highland Games?[/quote]
ive been thinking for a few months now to try either a strongman event of a highland games. me and 2 other guys i train with have been discussing the mcpherson festival in kansas in september so i put together some stuff from home depot and started throwing this week. still not sure if im going to do the event but with as fun as practicing the throws are i think i will leave it in for some fun training when i can.
i actually did some more throwing today.
26lbs weight for distance, did about 15 throws with a best of 37ft and di the 2 spin throw for all of them. i filmed myself again and the release was better as i actually stayed behind the trig on all of them. still choppy between the first and second spin and i am throwing it nearly flat. finished with the 42 pounder and that is an animal of a throw that will require some work to get up to. got 19ft out of that and called it quits after 3 throws.
tried the light hammer (16lbs) for the first time ever. not nearly as hard as i thought it would be. got 57’3" as my best of about 10 throws.
Sounds cool, let us know how you train for that. I think there’s a thread or 2 over on the strongman section for Highland games.
[quote]cavalier wrote:
Sounds cool, let us know how you train for that. I think there’s a thread or 2 over on the strongman section for Highland games.[/quote]
i checked those out last night. right now the training is just an extra day for some practice throwing. there is so much technique that i opted to work more on that. i may even have a few days where i lighten the weight up for more skill and speed work. i will post those workouts in here as well.
squats:
2x5 @ 45, very high and tight
rolled my hip flexors and hip adductors
1x5 @ 45, much lower and easier
2x5 @ 95
1x3 @ 135
box squats:
15x2 @ 165
13:00; 9,900lbs;761.5lbs/min
i felt wiped at 15 sets. could have done more but speed was going down the last few sets so i called as this is a speed workout.
squats:
1x5 @ 190
1x5 @ 220
1x5 @ 245
goodmornings:
3x10 @ 95
my workout didnt last long. my girlfriend came out to workout after the box squats. she is recovering from a torn miniscus and 2 broken ribs so she needs a bit more attention. i will have to try and do facepulls, abs, and some kroc rows at work tomorrow.
and for some reason squatting with a belt has been killing my illiac crest. especially box squats. i am the point i wont even wear a belt doing those. i will at least put my spud on for non box squats. now i set my PR recently with my lever belt but it was a bit loose and i have tightened it down a bit since that day. maybe that is why that belt hurts so much… still feels fine for deads though. go figure.
bench warm up:
3x10 @ 95
reverse banded speed bench with micro minis:
20x3 @ 125
15:25; 7,500 total lbs, 486.49lbs/min
wow, what the heck took me so long??? 
axle overhead push/press:
1x3 @ 120
1x3 @ 140
1x1, 1x~2 (didnt quite lockout) @ 160
my overhead seems to be taking a step backwards. of course it could just be that i do a bunch of benching before hand where it used to be my first lift.
inverted rows and pushups superset:
4x10
If you’re used to OH pressing first, then start doing something else first, then you could certainly be exhausted.
did some throwing today:
weight for distance:
26lbs, about 12 throws. furthest one was 40ft. beat my past best by 3ft.
21lbs, about 5 throws. furthest was 47ft. did this lighter weight to work on speed.
hammer throw:
10lbs, about 10 throws. furthest was 71ft.
15lbs, about 4 throws. furthest was 67.5ft. beat my past best by 10ft.
squat warm up:
2x5 @ 45
rolled for a bit
2x5 @ 135
DE box squats:
15x2 @ 180
25:00, sucks having to work in with 2 other people.
high bar squats:
1x3 @ 205
1x3 @ 235
1x3 @ 275
had to call it quits after that. i was at my buddies gym and he had to leave. 
the gym i workout in a few times a week had a USAWA records meet yesterday. i tried several lifts and this is what i ended up with.
bent press: 60lb left and right arm. set record in my weight class and age. just missed 70 with my right.
deadlift - 2 bars: 430lbs total. set the record in my weight class and age.
DB deadlift: 230lbs with left arm. set the record in my weight class and age.
team deadlift: 850lbs. set the record in our weight class.
i weighed in at 90KG on the nose and at 38 i competed in the open age division. i was happy overall with what i did.