Mark Bell huh?
That sounds excellent. I’m looking forward to see how that plays out for you.
And Happy Thanksgiving dude.
Thanks wiggie happy thanksgiving to you too!
THURSDAY, NOVEMBER 24, 2011
Strict press
Axle strict press
33x5
93x5
123x3
163x3
183x3
208x3 think pr is 213 maybe had an extra rep. with the extra heavy benching my strict press is down a bit shoulders are taking a load
No incline this week giving them a break
db raises front/side/BO rear
3x8
hammer curls
3x8
bb curl
bar 2x15
pull ups
3x5
Oh I weighed 198 this morning off to eat my 3rd thanksgiving in a month life ain’t bad… more I eat the more weight I lose. Anyone remember g-flux? lol
jealous of your eating disorder… Maybe you have a tape worm 
haha yeah but I want to GAIN weight such is life… At least I could be one of those skinny guys with abs that can’t gain weight but nope such is life haha
[quote]Kalle wrote:
haha yeah but I want to GAIN weight such is life… At least I could be one of those skinny guys with abs that can’t gain weight but nope such is life haha[/quote]
I may have missed this but what are you weighing/trying to weigh?
[quote]SamMcLoughin wrote:
[quote]Kalle wrote:
haha yeah but I want to GAIN weight such is life… At least I could be one of those skinny guys with abs that can’t gain weight but nope such is life haha[/quote]
I may have missed this but what are you weighing/trying to weigh?[/quote]
My weight is right around 200 +/- a few lbs depending on the day. I’d like to get up to 215-220 as the best competition especially at local shows is the 231 class and all the top 200s at nationals seemed to cut from about that anyway
SATURDAY, NOVEMBER 26, 2011
speed deads
Went up to hit some deads and work my damn form get it feeling right
Deads against two medium short bands
135 bunch a sets of 3
225x3x2
315x1
few singles with 315 straight weight
really got my form back/found some things to work on, got a plan now… My low/mid back is just weak/over worked right now and I am trying to pull almost all with my legs. I’ll be back to better than ever soon
SSB squat to lowish box
265 4 sets of 3 spreading the floor
shrugs
225x10
315x8
405x6
45* back raise
4x12 with 10lb plate
reverse hyper
3x10
neutral grip pull ups
2x10
a pic from same day taken with my awful 3megapixel cell phone camera not with a pro camera and touch up to show its not that photoshopped lol
Some of my training partners training highlights over the past year got to love my audio commentary/ most of the filming in the video haha
MONDAY, NOVEMBER 28, 2011
Monday International bench day. #GetAtMeBro
Close grip bench
135x5
135x5
185x3
205x3
225x3
255x3
280x2 PR+5lbs and 1 rep
Not bad previous close grip pr was 275 so woooo wooo/who cares
Ring flies
3x12
Ring rows
3x12
Ring dips
3x12
circuit of all 3 till i can’t move no moar
axle curls light/relight 4x20
TUESDAY, NOVEMBER 29, 2011
Squats 480x2
had to walk a ton for work today seemed to help loosen up my hips didn’t feel the strongest going into this session but always got to get it done!
Squat
135x5
225x5
315x3
385x3
425x3
480x2
405x5
haha that first rep felt like max effort but I really wanted at least 2, thought about going for 3 cause Im retarded but sometimes I still make the right choice, depth is better but I noticed I did that little butt wink thing.
Super set
Hanging leg raise toes above the bar legs straight not that bent leg toes to bar swingy things the crossfitters do
3x8 EASY remember my legs are 90% of my bodyweight so these are heavy haha
Good mornings
135 3x10 Just slowly working on these I know I need to do them and I always neglect them cause I hate um!
Just got the new improved formula for Power Thru (BCAA mix) from my sponsor need to pick it up at the post office tomorrow. Can’t wait to try this out, it was already the best during workout mix I’ve ever used
THURSDAY, DECEMBER 1, 2011
Power Thru+ Pressing
Got the new formula of Power Thru+ today it has some great improvements. Taste is improved with less chalky after taste. I had great energy thru out my workout but hard to say after 1 training day.
Axle strict press
33x,
93x5
123x5
143x5
173x5
198x3
220x1 wanted two on this but it was a nice grinder, strict press is down with all the heavy benching Ive been doing shoulders are a bit more fatigued. Good pressing though
Incline bench
135x5
185x5
225 2x5 strong
BB rows
225 2x10
Incline db flies 3x10
incline db rows 3x10
curls
face pulls
BOOM!
SATURDAY, DECEMBER 3, 2011
Deadlifting Training feel the tension
Got to the gym and Evan was talking about doing some pulls from below the knee with the short strong bands. It was hard to even get them on I knew it was going to be fun… At the end of the day we weighed it all and it was 115lbs of tension at the pins and 250 at lockout fun…
17.5" rack pulls against strong short bands 115 off pins 250 at lockout
barx2
135x2
185x2
225x2
275x2
315x2
365x1
405x1 655 at the top… this was pretty rough
standard deadlifts with texas deadlift bar I love that thing…
135x5
225x5
275x5
315x5
345x10
working 5/3/1 with training max of 405 I plan to just go to 10 reps on the final set for the first cycle which has 20lb jumps every week 2nd cycle I might push the reps a little higher as my low back strengthens back up and gets conditioned for the high reps again.
Reverse hypers
3x10
45* back extension
10lb plate behind head 3x10
holy low back pump!
messed around with some atlas stone presses. Seriously maybe the dumbest most pointless lift I’ve ever tried
Events for my next comp. Meridian Idaho, Feb 15th It will be a whos who of competitors from the western states haha
Log Clean and Press for Reps (Clean Once Press For Reps) 60 second time limit. Competitor must wait for down signal.
4 competitors pressing at the same time
LW Men And Masters 240
HW Men 280
Suitcase Farmers Max Distance turns at 50â?? one drop you are done. Step on line or past line before turning.
LW Men And Masters 240
Powerstairs 3 stairs ea implement, 60 second time limit, 18â?? stairs
LW Men And Masters 260, 290, 320
Standard Barbell Deadlift for Reps (Straps, Briefs, Suits and Chalk Acceptable. Hitching O.K.) 60 Second Time Limit 4 Competitors Running At Same Time
LW Men And Masters 405
Head to Head Sandbag Carry And Load 60 Second Time Limit to 54â?? 60’ ea.
LW Men And Masters 240, 240
This comp is an invitational if you had a good performance at one of the promoters shows the previous year you get invited. Free hotel and entry fee is waived + some awesome prizes for 1-3rd so nice to do a contest where it really is about the athlete. This is the comp I did last year which qualified me. I’m WAY stronger now can’t wait to show it! Placed 1st in the 200s (won 4 out of 5 events) and was 1.5pts out of the lightweight overall with the winner having 40lbs on me
MONDAY, DECEMBER 5, 2011
Log Presses, back at it
Felt a little weak going into training today, not tired or anything just were you have a day that it seems like your muscles won’t fire right. Decided to try my olympic shoes for pressing again, Think I will ditch them again. Didn’t like it
Also my quads have just felt sore all day not sure why. Walking a lot for my job through uneven soft ground today doesn’t help either.
Log clean & Press
95x…
145x5
185x5
205x5
235x5 PR+5lbs I know I am stronger then this but still technically a pr no reason to push it first day back at this lift. The pick off the floor made it look like I was lifting 500lbs lol wtf Form was still solid which is a plus. Nice good quick shallow deep dipping down and under the bar efficient push jerk.
Axle strict press
123x5
143x5
163x5
Pull ups
x10
x10
dead hang
Super set
db lat raises/front raises
2x10
Rear delt flies with rings
2x10 Really like these
axle curls
3x8
log press from today…