11/28/2012 OHP/Push Press from rack
bar
135
175x8
205x5
215x3
245x1 pr
245x1 pr
245x1 pr
205x5 strict press on 4, 5th was push pressed
close grip bench
135x6
225x6
shut it down. Left shoulder was feeling like garbage from OHP. Left deltoid is considerably weaker than right.
No pull ups
1 set of shrugs with farmers handles. again, just felt like garbage.
I need a lot of work on my push press. It’s like I completely quit pushing the bar once it gets halfway over head lol. It’s not too heavy to lockout or anything. Idk what my issue is. I always need to push the bar back a little more after watching the video. Either way, 245 is the heaviest I’ve ever went on over head work with a barbell. Someday, maybe I’ll get to 315 :(. Everyone did great tonight. We had a really good friend, and strongmam, stop by the gym to hang out as well. It was a good day.
november-30-2012
speed pulls raw no belt or straps
worked up to 455x1
then did 455x1 again felt fast
did some overhead shrugs
stretching/mobility work
December-1-2012
Events
today we did the events that will be in the contest on day 2, same order, etc
press medley, tire bar/log----190/180 for 60sec
got 4 reps with bar, 3 reps with log
farmers walk, 225 per hand, 40ft drop, turn, 40 ft back, made it in 22 sec
stones
worked up to 275 stone over 51" bar, this was a big PR
Everything is rolling pretty good, hopefully have the video up tomorrow for you guys, hope everyone’s doing well, next week is deload thank god i need it
12-1-2012 EVENTS
Events for day 2 of competition. Everything exact weight except farmers. They will be 25lbs heavier each.
Press medley: Truck tires on standard bar/log - 225 truck tire bar/210 log. 60 sec time frame
1 rep each for me. I can’t clean anything. Major issue for me. If this doesn’t get better, I’m going to get waxed.
Farmers (contest is frame)
225 per hand. 40 ft. Drop. Back. Time was 18 seconds
Stones - 51" bar
175
240x1
275xmiss
275x1 PR. Biggest stone had been 240.
Things felt fine minus my clean. Presses felt easy. Log clean felt easy. I just have to work on cleans with the truck tire bar. Back feels a little tweaked but, it felt bad going into training. Tossed and turned a lot in my sleep the night before. Hopefully I can learn how to clean stuff otherwise I’m going to fail miserably.
12/10/12 Raw Camber Bar squats, walked out
barx?
160x8 Knee sleeves on. Not sure if I get anything out of them. They just make my knees feel better.
250x5
340x3
430x3 Pretty sure this is a PR? Belt on.
480x3 Definite PR.
Squatmornings w/ cambered bar
bar
120x8
160x8
180x8
210x8 I’m not sure if these weights are correct. If not, refer to PC’s when he posts his log.
Leg curls w/ purple band - 3 sets
1 set on the neck machine
Deadlift reps w/ the truck tire bar - 170lbs
50 or so total reps. Just wanted some extra work.
Very happy with squats today. I really want to squat 600 in the not so distant future but, it’ll happen when it happens. PC and Owens both kicked ass last night. Good day!
12-10-2012 Raw cambered bar squats walked out
bar
160
250
340
430x6-belt only
480x3-belt and old school stretchy inzer wraps…PR
squat mornings with cambered bar
worked up to 210x10 i think
leg curls with purple band and a few pull throughs
neck
Very happy with today//really looking deep inside myself and trying to get right with God, he has been reaching out to me lately, God bless all of you and keep training hard and kicking ass!
December-12-2012
clean and press with tire bar
worked up to 250x1 all time PR!!!
floor press
worked up to 315x5
then 225x12
pullups
shrugs
biceps
neck
Really happy with tonight, I feel this change in my life is leading me in the right direction!! God bless!! Love all of my team and proud of you all, lets keep kicking ass!
[quote]pure_country wrote:
I approve of old throwdown jams
12/12/12
standing OHP
95x5
135x3
155 x 3
Tire clean and press
170 x 1
180 x 1
185 x 1
190 x 1
floor press
185 x 5
225 x 10
155 x 19
12/12/12 Overhead work
Warm ups out of the rack
Moved to tire bar to practice cleans
170x1 3-4 singles.
190x1 1-2 singles
220x1 2 singles.
My press isn’t my issue with these. My cleans are absolutely terrible. I think if I can work on shoulder flexibility it will help a bit. I really hope cleans don’t hold me back too much at the competition.
Floor Press
bar
135
225x25 thought this was gonna be my last set. Shoulder and bicep didn’t feel great.
315x8 got excited so, went up to this.
Pull ups w/ reverse blue band (shut up…I’m fat lol)
3 sets of 5-6 reps ----- quite sore today actually.
One set of shrugs w/ 100lb plates. Hardly any reps. I suck.
I’m pretty disappointed with myself as far as cleans go. I just can’t seem to get the hang of them. I’m going to keep doing them at least once a week. Everyone else did REALLY REALLY well. So proud of the others! Bench felt okay but, that’s about it lol.
12/14/2012
Didn’t get to go train with the guys today. Had to drive my grandmother somewhere.
Instead, I got a surprise workout!
GPP-Max effort style!
4 hours of continuous walking and shopping @ 400lbs! Talk about a tight lower back! lol. That is all.
Actually, my back feels pretty good tonight. I need to move more. Sitting at a desk at work then doing homework in the evenings is making my back worse I believe. I need to move.
I hope the guys killed it tonight! Sorry I had to miss guys!
12-14-2012
worked up on speed pulls hit an easy 515, then went crazy and tried 600/four times, got it to my knees everytime and just stalled, too tired, no sleep no food for the last few weeks, lots of things at home to take care of! stupid of me to try this on my speed day I know
12/15/12 overhead medley
actually went 1min with 200 tire bar/ 185 log got 3 reps with both
then did 225/210 for 1min, got one rep with both and kinda passed out
did it again 225/210 for 1 min got 2 reps with each
12-17-2012
raw straight bar squats walked out
bar
145
235
325
415
450x1 belt
500x5 belt and shitty stretchy old wraps (feet went numb here and legs) my PR is 500x7 out of a mono with great wraps, The strength was there to get 7-8 tonight im sure just scared bc my feet/legs went numb it took so long to set up and had the wraps really tight, progress though!
deadlifts
sumo-245x5x3
conv-245x5x2
band ham curls
neck machine
12/15/12 Event day
Only did the pressing medley that will be in the competition.
Only ran through it once. 225 tire bar/210 log. 2 presses each. Presses felt fine, cleans w/ the tire bar…not so much.
12/17/12 Squat day
Raw, walked out. Rehband knee sleeves. Belt added for last two sets.
145
235
325
415
450x1 belt
500x5 belt PR. Best rep PR was 505x3 before this.
Deadlifts
Sumo: 245x5x3
Conv: 245x6x2
Banded leg curls: 3 sets each
Neck harness w/ 25lb plate: 20 reps; 15 reps; 10 reps.
Happy with squats today. I feel like they are going up. Hope next week proves the same for pulls lol. Everyone did great!
12-19-2012 Overhead work
Bar out of rack
45 strict press
95 strict press
135 strict press
185 strict press
225 strict press
255 push press 10lb PR
275 push press 30lb PR
135x~10 pressed and only came down to the top of my head. wanted to hit my triceps a little. 4-5 sets
One arm tricep extensions w/ fat grip and purple band
3 sets to failure each arm
Curls with fat grips
30s-1 set to failure
3 sets of flies with a monster mini around a bar in the squat rack
Maybe something else. Idk lol. I can’t think this morning.
Happy with this. My shoulder, bicep, and upper forearm didn’t really like the presses. Everyone did well. Everyone is working hard!
12-19-2012
did over head press outta the rack
hit 225x1
then went for a PR 255, and missed
got pissed put 260 on tire bar and tried it like a million times only got the clean
after this I did light accessories
12-22-2012
Events
Circus DB 115 for 60 seconds, clean and press every rep
got 6, one of my reps wasnt locked out
stones over 51" bar, 60 seconds, tacky
got 3 reps missed 4th
farmer’s walks-80ft, 200lb per hand
15 sec was my best time
lots of stuff going on, not well or happy, not much to say except im trying, hope everyone else is doing well and has a great xmas! God bless