12/28 ME Upper
Rack Log Press/Jerk: worked up to PR at 260ish
Viking Press worked up to 4 plates for 12 then did a set of 100 with 2 plates then 1 plate like an idiot
T Bar Row 4x12 (still suck)
Kneeling Cable Crossover 4x12
Dips 5x10 + Decine Situps w/30lb bar on chest 5x15 superset
I had 270 in my head for the log but 260 is acceptable. 2010: The Year of No Missed Lifts
12/30 ME Lower
Free Squat worked up to 275x10
-much better this time; what a concept squatting more feels better
High GM to pins worked up to 405x3 (sloppy) then 405x2 (sharp)
-I think prev PR was 365x3 so i’m very happy about that
Barbell Hip Thrusts worked to 225 for a couple sets of 6-8
Rev Hypers 4 plates 2x12
Hanging Leg Raise some sets of 12
Lots of Stretch and Roller; tomorrow might suck
12/31; Last one of 2009 and last one of the 2000’s
Bunch of random warmup shit
DB Swing (no KBs) worked to 80x6
DB Snatch worked up to 90x3 on each arm then did 105x1 for shits n giggles
Single Arm DB Bench 45x15 55x15 55x15 60x15 60x15 60x15
Pullups x50
Dips x50
1/1
Reverse Hyper 2x20
Turkish Getup empty barbell 5x3 per arm
Sled 3 plates 10x60ft
1/2
Axle Clean and Jerk up to 250ishx1 then 280x1 (clean only) went back down and did 230x3 and x1
Axle DL vs Doubled Purples up to 355x1
Bunch of random grip work while one of my partners mowed down 575 against the doubled purples
Kind of a convoluted day but we still put in some good work; with any luck we’ll all be able to walk tomorrow so that’s always a plus
1/3 Light Events
Rev Hyper/Roller Warmup
Medley (no clue how many we just started going):
-Yoke runs up to 640 for 60ft (first yoke since I tore my intercostal and it felt really awkward)
-Farmers just 200/hand for 60ft
Then we did about 12-15 stone loads over bar with our 240
-It’s cold as piss but being able to do stone work on Jan 3 is a pretty damn good way to start the year. Felt good not great; ok for a “getting reacquainted” kind of day.
My back needs a few days away from picking things up off the ground.
1/4
YWLT and Pony Keg Presses for warmup
Incline Bench up to 205 for 4x3
3ish board press (kept it light; felt like dogshit) 225x5 225x5 225x5 then to foam 225x8
Overhead Triceps bunch of 10-12s
Rear Pec Dec 3x12 and 1x20
Farmers Side Bends 4x10+10
1/5 OFF
1/6 Stuck late at work so mad the best of Sally’s
Back Squat worked up to 225x20 then 275x6
RDL 4x12 225
Suitcase DL 4x5+5 135
Some Abs
1/7
Roller/Rev Hypers/KB Swings/Turkish Getups
DB OH Strict Press worked to 80x3 per side (L arm is WAY stronger than R with strict work) then down to 65x8+8 and 55x15+15
Log Clean just dicking around with new Rehbands
T Bar Row 4x12
Bunch of messing around with new KB’s in the gym
1/9
Yoke up to two runs at 640; getting better but still not where i’d like it to be
Stones some reps at 240 some reps at 330 and finished with a 330 load over high bar
Farmers (off blocks) worked to two 50-odd ft runs with 292/hand
-if only I could pick it up from the ground i’d be in good shape for farmers
Reverse Hypers
I was ridiculously starving after this workout and pretty constantly the rest of the day. As a result I inflicted some damage on local eateries as well as my guts. Chipotle burrito and chocolate milk post-training then Wendy’s a couple hours later followed by Qdoba. Tastebuds win; guts lose. I also prob put down a gallon of water.
1/10 Conditioning/Recovery/Make my body feel less shitty
-I’m going to start clocking these non-intensive random days or days when i’m training solo because i’m usually lacking in direction and can easily kill 90 mins while achieving next to nothing.
-Great part about Denver: When it’s sunny here it easily feels 20 degrees warmer than the actual temps. It was supposedly 30 degrees this AM but I was sweating and warm in a t shirt and shorts.
20 min “warmup” with YWLT shoulder work, 2x20 reverse hypers, KB armbars, KB half-turkish getups, foam roller etc
“Lazy Crossfit” (best name on short notice) 30mins
Sled Drag w/3 plates -50ft forwards and 50ft backwards
53lb KB x20 (two handed flip catches, snatches, clean and presses, etc)
Sledgehammer swings x20 (side swings, OH swings, single arm swings, etc)
I set up three “stations” and basically went through each one over and over for 30 mins. Walking, breathing heavily and drinking coffee between sets was highly encouraged. I think I knocked through about 6-8 sets of each station? HR was bouncing between 140-165 the whole time and I don’t feel like shit anymore so i’ll consider it successful until further notice
Cardio work GOOD; Sitting on an elliptical for a half hour BAD
1/10 Conditioning/Recovery/Make my body feel less shitty
-I’m going to start clocking these non-intensive random days or days when i’m training solo because i’m usually lacking in direction and can easily kill 90 mins while achieving next to nothing.
-Great part about Denver: When it’s sunny here it easily feels 20 degrees warmer than the actual temps. It was supposedly 30 degrees this AM but I was sweating and warm in a t shirt and shorts.
20 min “warmup” with YWLT shoulder work, 2x20 reverse hypers, KB armbars, KB half-turkish getups, foam roller etc
“Lazy Crossfit” (best name on short notice) 30mins
Sled Drag w/3 plates -50ft forwards and 50ft backwards
53lb KB x20 (two handed flip catches, snatches, clean and presses, etc)
Sledgehammer swings x20 (side swings, OH swings, single arm swings, etc)
I set up three “stations” and basically went through each one over and over for 30 mins. Walking, breathing heavily and drinking coffee between sets was highly encouraged. I think I knocked through about 6-8 sets of each station? HR was bouncing between 140-165 the whole time and I don’t feel like shit anymore so i’ll consider it successful until further notice
Cardio work GOOD; Sitting on an elliptical for a half hour BAD
1/11 ME Upper (weighing 222 this AM)
Reverse Hypers/YWLT warmup/KB swings and catches for warmup
Seated OH Press off pins (no back support) worked to 185x1 then 195x0x2 (needed to use the legs to stabilize better) then backed down to a rep set of 135x15 in 60s
DB Floor Press worked up to 85x12 then 100x5 (PR)
Rope Row 4x12 up to 180 then a drop set with Monopoly’s knee wedged in my back (thank you sir may I have another?!?)
Pulldown Abs 2x10 (I want to learn these and get better at them)
Decline Crunch w/10lb plate behind head 4x15
Dipsx25
Chinsx25
Fat Bar Curl 3x10
I attribute this day to watching a Svend Karlsen 1hr special on Youtube last night while I was cooking my meals. Check it out; it’s broken into 6 parts and I think it’s posted by the handle HITstrongman.
It would have been a perfect day if I had hit the 195 off pins. I think the creatine is starting to kick in after two weeks of taking it again. I hadn’t touched the stuff since getting ready for Monsters of the Mall last spring/summer. Apparently much more useful now that i’m not doing the Velocity Diet. What a concept.
Tommy Likey; Tommy Want Wingy
I say god dammn I gotta me some of that creatine. Is that a steeerooooiddd?
Seriously though great job man, it’s good to see you make some gains.
Monopoly: I’m not on steroids but thanks for asking
Some dude in a forum told me that creatine becomes a steroid if you take it as a suppository so i’ve been doing that; the results obviously speak for themselves.
1/12 BS day at Bally’s just to get a little sweaty
Short Parisi warmup and YWLT x20 each movement
500m rowing sprintsx4 (1:57 1:53 1:57 and 1:59)
-looking for non-boring and intense means to get some useful cardio work done. In full disclosure: I blatantly stole the idea from the Svend Karlsen video on youtube.
10mins in the sauna
Apparently there is no dip station at Bally but they DO have a trainer with the Under Armour logo tattooed on both triceps. He did a set of killer seated OH presses then jumped up and hit a side tricep for his boys while yelling “Protect this house!”.
I couldn’t make this shit up; if only I had a camera.
1/13 ME? RE? DE? Lower Body
Bunch of kettlebell swings and catches
Low Foam Box Squat with Chains (yeah I said no boxes but free squatting with chains isn’t worth the risk. It lasted 13 days; it was a good run of no box squatting)
-up to 295+chainsx3; I think around 5-7 sets of 3 total most of the done at 275 bar weight
Trap Bar DL up to 405x5
Back Extension bunch of sets of 10-12 worked up to 3 plates then down to 2
Farmers Walk Side Bends 4x10+10
Hanging Leg Raise 5x12
10 and a half weeks to go; need to get back on the tire; also need to get my medleys going and get learning to toss a keg. No complaints about where i’m at now; just gotta keep it rolling.
1/16 (Field Trip to Utah)
DB Turkish Getup 40x3+3 70x3+3x3sets
DB Snatch 80x50reps
Goblet Squat 65x15 80x15
Ab Wheel 2x25
My mom’s gym in Salt Lake City is all machines, no power rack, no barbells and dbs up to 80s. I got a little sweat going with the snatches and the getups. Also picked up a lacrosse ball and have been working the shit out of my left IT band and calf as it’s been killing me. I’m noticing that i’m not actively using my L foot when i’m running with the yoke or farmers…or walking, sprinting or anything for that matter.
I wrecked it in a BS fall match in 2006 and then destroyed it again in the opening Super League match in spring 2007. I spent the rest of the season with it booted during the week and then taped into a cast on matchdays so I could make it through the season. I need to do a better job of addressing it via strength work/band work/etc. Also need to do a better job budgeting (time AND money) so I can do a better job of recovering and keep my busted ass healthy. I plan on having a long and successful 2010.
1/18 ME Upper
Bunch of KB presses flips and catches/2x15 rev hyper/YWLT warmup
DB Single Arm OH Press worked up to 130x1 missed 135 then changed grip to parallel and did 90x3+3 100x1+1x3 and 115x1+1x2
BB Military Press 4x8 135
Chest Supported Row 5x10
Cable Fly 3x10
Cable Crunch 3x15
Good day especially for just getting off a plane!
1/19
Dipsx50
Chinsx50
500m rower sprint x3 (1:49 1:52 1:54)
15mins sauna
1/20
Kb flips and swings x100 (Marc Bartley mentioned this as an easy no frills warmup; it works)
Bunch of foam rolling
Front Squat+Chains (staying fast and triples) worked up to 205+our 3 largest chains for 2x3; got slow there so backed down to 185x3 for last two sets
-7x3 total
Step Up worked to 225x12 for two sets
Iso Leg Ext/Iso Leg Curl superset 3x15 per leg
Side Bends w/farmers 2x10 per side
Gotta see chiros before events on Saturday because my left IT band is all sorts of tight and my back is giving me that all too familiar tingling in my leg that i’m not taking care of it
1/21 Random RE Upper
Keg pressing
Viking Pressing
Bent Rows
Machine Rows
Scarecrows
Weighed Decline Situps
I haven’t slept for shit since I got back from Utah and it’s starting to get to me; couldn’t get any energy going today and was in a funk the whole workout. Dunno what my deal is but I need to unfuck my head and get some rest.