9/19/2012
Raw bench-full range
bar
135
185
225
225
275x3
315x9 (I can’t shut it down so, I tried 10 and failed lol)
335x0 got stapled lol. Oh well.
225x15 paused and pressed to full lock out
Standing Strict Press
100x12 back and front
100x8 back x6 front
100x8 back x4 front
Our new “fun” pushdowns
Fairly happy with bench. I reallllllllllllllllllllllllllllly wanted that 10th rep but, I’m still happy. Huge PR for me. I’m pissed off b/c I can’t handle weights well w/ this bicep issue. Benching 315x9 then not hardly getting 335 to move off my chest? I don’t understand. Using Wendler’s 1RM formula, it estimates my max to be around 405-410 (I know 1RM formulas never work but, Wendler’s is normally pretty good on doubles and triples) so, with it projecting it to be in that range, I should be able to handle 370 or so at least. I guess we will see whenever I feel better but, I’m sad that I couldn’t press 335. Congrats to PC on a very smooth 350! Owens and Godfather are doing quit well and will continue to get better as speed comes up!
Friday-September-21-2012
raw paused squats no belt no wraps walked out
145
195
235
325x2
375x2
405x2
speed pulls raw no belt no wraps double overhand
405 for 8 singles, last 2 used mixed grip
cambered bar good mornings wide stance
barx10
120x10
120x10
120x10
cambered bar high squats for quads
120x20
120x20
good day, just working on developing more speed, tired, not a lot to say except everything is going pretty well and everyone is looking good, I’m killed, 223lbs tonight, peace out
9-21-2012
Front Squats
No wraps or belt
Bar
105
145
195x3
225x3
265x3
Felt fine and speed was ok. It’s just hard to get use to these. Ive never trained front squats
Speed pulls
Warm up
405 for 8 singles. All double overhand except last two.
Cambered bar good mornings with a wide stance
Barx10
120x8
120x12
120x12
High squats with the cambered bar to hit quads
120x20
120x20
Front squats blow. I need to train them a lot more often. I really thing the speed work on deads will really help get some speed I’ve lost back.
Sunday-September-23-2012
push press, walked out of rack
bar
95
135
185
200x1
210x1
225x1
240xmiss REALLY PISSED HERE
240x1 PR!!! CAME BACK AND GOT THAT BITCH!!!
sandbag loads, onto a dryer sitting on pallets
did some light reps
holds with fat grips on tire bar
curls
one arm db press, hand turned like log position
good day, really excited about the PR, should have lots of strongman toys next saturday 
Everyone looked great! Will post video ASAP!!!
9/23/2012
OHP/sandbag work
bar
95
135
185
200x1
210x1
225x1
240x1
sandbag loads
grip training…fat grips on tire bar
curls w/ 30’s and fat grips
one arm db press, parallel to body, w/ fat grip
great day. Very proud of PC pushing through and smashing a weight he had just missed. Godfather looked great tonight. We missed Owens tonight :(. Cant wait to get the new toys next weekend.
I like your log.
Good stuff, that is all.
looks like some fun training stuff going on.
CHeers-
_Mel
[quote]melanieamber12 wrote:
I like your log.
Good stuff, that is all.
looks like some fun training stuff going on.
CHeers-
_Mel[/quote]
Thanks bro!
9/25/12
Speed Pulls?
bar
135
225
315 for 15 singles
3 sets of pull throughs with the green band (average)
2 sets of 12 w/ a 25lb w/ the Spud, Inc Neck harness
Very short and simple training. I had to work late so, I didn’t get to the gym until after PC and Owens were already done training. I hate training alone but, PC came back down to the gym and kept me company (Owens had a meeting). I just tried to roll through things and get a little work in. No need for a video…very lack-luster training day lol.
Monday-September-24-2012
Speed pulls raw double overhand no belt
315x10-12 singles
SLDL raw conv double overhand
225x10
225x10
pullups
one arm banded rows
shrugs with tire bar
neck
felt awful , glad it was a light day, cant wait til saturday to go get some cool strongman shit! No video of the speed pulls bc well, theres no fucking point!
Wednesday-September-26-2012
raw bench to chest, no hand off until stated…
bar
135
225x8
275x5
315x3 (hand off)
335x3 (hand off and little help on last rep)
365x1 (hand off clean!) This is a huge step for me, I was pissed because i felt horrible today and everything was going terrible so i say “FUCK IT put 365 on if im gonna look like shit i wanna at least handle some fucking weight!” guess what it went?!?!?!?!
close grip, index finger about one inch from smooth
225x10 all paused
225x10 feet up
225x10
bicep curls with the camber bar really cool
purple band push downs
everyone felt terrible and beat up but everyone did a great job, every weight i took felt slow as fuck and i cant seem to get past my sticking point which is about 3-5inches off chest, it explodes up then stalls then takes back off, idk more speed i guess fuck it, i feel terrible, im officially unemployed and so no $ for a while, having a tough time but im not slowing down fuck no, weight and appetite have fell back some, around 220-221, oh well, ill keep killing it, proud of my crew!
9/26/12
Raw Bench to chest
No wraps or sleeves unless noted.
bar
135
185
225x5
275x5
315x3 wraps
335x5 wraps. Happy with this for right now.
300x10 (was hoping to get 11 just to beat a rep PR from a few weeks ago…oh well)
Close grip
225x10
225x10
225x10
Curls w/ the camber bar (held the vertical bars)
Tricep push downs
I’m happy with today considering my bicep didn’t hurt too bad and I benched 335x5 after missing it for a single last week. I REALLY need to get this bicep better so I can bring the bar down with any speed whatsoever (Notice my first negative or two whenever I bench…stupid slow.) Proud of PC for killing 365 after getting down hearted with 335. Godfather tweaked his form a bit and is looking much better. Owens had an off day but still busted out some reps w/ 240 before he had to leave. I cannot wait until Saturday to go get our strongman stuff. I’m hoping I’ll do well at it.
been behind on my log a bit very busy and stressed
september-28-2012 friday
raw squats walked out no belt no wraps
warmups
300x3
340x3
385x3 (strained left hamstring on 2nd rep)
shut it down here bc i was hurting pretty bad
saturday we went to lawrenceburg and met mike samples owner of monster rings and cages, bought a 12" log from him, and a loadable circus DB, both FUCKING SWEET AND HEAVY DUTY!!! Hes a great guy and makes AWESOME equipment, hit him up for anything you need made, also we met Davey MCcann and his brother Rob, and some other guys training with them, davey is the KY state chair for NAS, we got some farmers handles and 2 atlas stones from him, these guys are top notch, very helpful and humble, strong as fuck and davey mccann is fucking JACKED, around 5’7"-5"9 id say and 295lbs, not fat, hes fucking huge and strong but still a nice guy, we also got some more stall mats from tractor supply and are rearranging the gym some, the 2x2 power rack is for sale if any of you guys are interested contact me, its a very nice rack, we just dont have room anymore, really hoping to get this strongman shit started, i feel weak and small as fuck, hope that changes soon, going to try to rearrange the gym today and maybe play with some of the implements, hope everyone’s doing well
Sunday-september-30-2012
EVENT DAY!!! First time trying implements!
log-160lbs empty, 12" log
empty logx3 clean and press each rep
empty logx3 clean and press each rep
180x1
200x1
225xmiss
225xmiss
225xmiss CLOSE
Circus DB-115lbs empty and AWKWARD, this thing is HUGE
did multiple sets, last set was best,
right arm x 3
left arm x 1
farmers walk , 170 per hand, 50ft, 3 trips, first trip is slow since trying to get use to this, then we timed ourselves, I made it in 8.8 seconds
stones, dont have anything to load onto or over yet so we just practiced trying to raise them as high as possible, weird!
175 stone for 3 singles
240 stone for 1 single
thats it for today, gym is coming together, really excited about the strongman stuff, gotta really work on my overhead stuff though, hope everyone is kicking ass and getting ass, YEP YEP YEP!!! videos will be up asap stay tuned, training will also be changing soon more strongman oriented so look out for that!
9/28/12
Squats
Worked up to 385x3.
Felt awful.
9-30-2012 eveeeeeeeeeents
Log clean and press(every rep)
Log, emptyx3. 2 sets.
180x1
200x1
225x1
Circus dumbbell clean and press
Empty(115lbs)
3-4 sets with right arm @3 reps each.
0 reps with left arm.
Farmers walk.
170 lbs for 50 feet. 3 separate trips.
I made it in 9.3 seconds
Stones!
Just picked them up high and dropped them lol
175 for 3-4 singles
240x1
Really enjoying these strongman implements. I can’t wait until we get better, faster, and stronger ( yeah, I said it. Lol) big thanks to the guys that helped us out on 9/29. Very helpful guys and much more friendly than most powerlifters. As PC said…Davey is fucking jacked. Very large man, very strong but, also, very nice. Mike Samples was very helpful , too. I recommend anyone needing strongman implements to get up with him (Monster Rings and Cages) or with Davey and Rob McCann. All of these guys can assist you.
9/30/12
Events day
worked up to log press with lots of reps with 95lbs on texas power bar
Log press (160lb) 3 total reps
Farmers walk (170lb) 3 total trips, approx 50 feet
Due to responsibilities at my job, I had to leave a little early and didnt get to play with the stones 