Had a good sesh on Tues, it felt a lot harder than it should've but I keep my shit together and got the work done.
The prowler has now become a regular "finisher" to my tues and thurs sessions, its great to have it back.
Tues Mar 22nd 2011
MAF
Military-135X10, 155X5, 180X5, 200X8
Deadlift- 225X5, 315X5, 405X5, 505X4, 505X4, 505X4, 505X4, 580X2, 580X2, 505X10
DB side bends-150X20/side, 150X20/side
Pulldown abs- 120X12, 120X12
Prowler-3 trips , low down/high back, 1 plate per post (aprox 25yds)
I got an invitation to compete at the North American Pro Strongman that will be taking place at the Toronto Super show. Looking forward to this, it should be a great show.
Thursday, March 24, 2011
Monday, March 21, 2011
1st Outdoor Events 2011
Thurs Mar 17/2011
MAF
DE Deads- 6 sets of 1 @ 475
Bench-135X10, 240X5, 280X5, 315X8, 225X12
Fat gripz chins X10 after every set
DB Rows-150X10/arm, 150X12/arm, 150X12/arm
DB Military-85X10, 85X9, 85X9
Prowler- 5 trips (1 plate, low/high, aprox 20yds)
Saturday Mar 19th 2011
Events
DE Log- worked up to 3 sets of 3 @ 275, starting to get things dialed in. Felt good this week.
Stones- 3 runs of : 265, 285, 300, 320, 350 to 60", 56", 54", 51", 51" The goal was to complete each run efficiently and that goal was met. (all stones 20")
Farmers- one warm-up set (dont remeber the weight), 300X100' with a turn @ 75', 300X150' turn @ 75' (one drop around 100') This needs some serious improvement
Car deadlift hold- 1 set with straps, 1 set without straps. Don't remeber times, doesn't matter
Tire Flip-2 sets of 75 seconds, 7 flips, 7 flips (this was devastating, I couldn't believe how difficult is was today, but great to be outside flipping again)
Sunday Mar 20th 2011
ACC
Power Cleans-worked up to 265X3 X3 X3
DB incline-80X12, 100X12, 100X10, 100X12 rest/pause X2 rest /pauseX2
Lat Pulldowns-120X20, 160X20, 160X20, 160X18
DB Rear delt raise- 3 sets of 15
DB Side raise-3 sets of 15
Face Pulls-3 sets of 20
Barbell Curls-3 sets of 20
Rope Pushdowns-3 sets of 25
MAF
DE Deads- 6 sets of 1 @ 475
Bench-135X10, 240X5, 280X5, 315X8, 225X12
Fat gripz chins X10 after every set
DB Rows-150X10/arm, 150X12/arm, 150X12/arm
DB Military-85X10, 85X9, 85X9
Prowler- 5 trips (1 plate, low/high, aprox 20yds)
Saturday Mar 19th 2011
Events
DE Log- worked up to 3 sets of 3 @ 275, starting to get things dialed in. Felt good this week.
Stones- 3 runs of : 265, 285, 300, 320, 350 to 60", 56", 54", 51", 51" The goal was to complete each run efficiently and that goal was met. (all stones 20")
Farmers- one warm-up set (dont remeber the weight), 300X100' with a turn @ 75', 300X150' turn @ 75' (one drop around 100') This needs some serious improvement
Car deadlift hold- 1 set with straps, 1 set without straps. Don't remeber times, doesn't matter
Tire Flip-2 sets of 75 seconds, 7 flips, 7 flips (this was devastating, I couldn't believe how difficult is was today, but great to be outside flipping again)
Sunday Mar 20th 2011
ACC
Power Cleans-worked up to 265X3 X3 X3
DB incline-80X12, 100X12, 100X10, 100X12 rest/pause X2 rest /pauseX2
Lat Pulldowns-120X20, 160X20, 160X20, 160X18
DB Rear delt raise- 3 sets of 15
DB Side raise-3 sets of 15
Face Pulls-3 sets of 20
Barbell Curls-3 sets of 20
Rope Pushdowns-3 sets of 25
Wednesday, March 16, 2011
World's Worst Squatter
Tues Mar 15/2011
MAF
Military-135X10, 135X5, 155X5, 175X5, 210X3, 220X5 , 155X15
Squat-225X5, 315X5, 390X4, 390X4, 390X4, 390X4, 445X2, 500X2, 390X11
GHR-3 sets of 12
Landmines- 3 sets of 12 +25lbs
Prowler-2 plates per post, 3 trips, all high handles, the ground was wet and low handles just weren't in the cards no matter how hard we tried
MAF
Military-135X10, 135X5, 155X5, 175X5, 210X3, 220X5 , 155X15
Squat-225X5, 315X5, 390X4, 390X4, 390X4, 390X4, 445X2, 500X2, 390X11
GHR-3 sets of 12
Landmines- 3 sets of 12 +25lbs
Prowler-2 plates per post, 3 trips, all high handles, the ground was wet and low handles just weren't in the cards no matter how hard we tried
Top set of Squats ( Second rep was a tad high)
Friday, March 11, 2011
2011 Arnold Recap
Day #1 Officials
Arnold 2011 recapFriday Mar 4 2011
Event #1 950 Yoke 60'
During warm-ups I was very happy to find that this yoke was either A) not 950 or B) not comparable to 950 on my yoke. It felt very light and easy. This was both a good thing and a bad thing. It meant that it was going to be a turbo sprint race.
I started out moving very well, hit my rythym quickly and was going too fast. The yoke had some play in the uprights and it started to bang around left to right and I dropped it. In a pannick I immediately picked again and started out fast again, which was a mistake, still sloppy and dropped again. 3rd pick I had my head about me and started out slow and steady, was much tighter and finished. Time was around 24 seconds I think, not good at all. I was hoping to be under 20 seconds on this event.
Event #2 325 axle clean and press each rep
About to lift as a legend looks on
My goal was 4 reps, I had a plan/process in place.
I ended up missing the lock-out on my second attempt and was behind on the time for my 4 rep plan. I stuck to it though and was able to pull out 3 reps with a few seconds to spare.
Not to bad, this wasnt a massive disapointment but not awesome either.
Event #3 800 frame carry 60', 800 frame drag 60'
(The game changer here, and likely saving grace for my standings was that if you didn't finish the frame carry, you got a big fat zero)
Not sure on my time here, I dropped the frame at least 3-4 times, my left hand kept slipping off, finally got the carry done, the drag was pretty easy, the concrete was smooth and it slid well. I was one of about 6-8 guys that actually finished. Good points jump here.
Event #4 Car DL for reps
I was in 12th place going into this event. My goal was 20 reps as I needed a big score to jump into the top 10.
Everything felt great, I actually did 18 reps but was only credited with 17 as I didn't wait for the lift command on the 3 rep. (We got both a lift command, and a good rep command, so no bouncing was possible)
17 reps got me a tie for 2nd place and some big points.
Magnus VerMagnusson was my ref on day 1. What a good time it was to have that guy calling the reps and running the stop watch. He gave me a high five for the 17 reps on DL and said "It could've been 18 too but you were greedy" Good times. Poundstone was also a ref on day 1 but not for me.
Finished day 1 in 7th spot overall
Reppin the Red and White in Columbus
2011 Arnold Recap Day 2
Day 1 takes place friday morning and we're done by 1pm. Then we have the rest of friday and all of saturday to recover etc before hitting day 2 on sunday afternoon.
Last year, I spent all of saturday at the convention centre, from 7am till 6pm as Sarah was lifting in the full power meet and then we checked out the tradeshow area.
I felt that I still had soggy legs last year on sunday so this year I spent most of friday night and all of saturday chilling in my hotel. Other than watching the Pro strongman and a bit of powerlifting, I pretty much stayed out of the convention centre.
Good decision. I felt much better this time around in the finals.
Event #1 325 Log clean and press each rep 60 sec
My goal was 4 reps, as I was able to do 4 last year on 315 in 60 sec.
Unfortunately, as things came apart, I was still greedy for 4 and ended up with only 2 reps when had I taken more time to rest between, 3 would've been very doable and gained a bigger point difference.
Slightly dissappointed.
Event #2 405lb Hussafel Carry, max distance
My plan was to win this event. I had to go 4th on this event so there was not yet a high mark set.
I stuck to the plan and things were going quite well, but I feel that I gave up a bit too early. The crowd and the announcer were both making me feel like I was way out in unbeatable territory, so when it started to slip, I just let it go. 154' and change.
I ended up in 3rd on this event as two others were able to go a bit more. 170' was the winning distance.
Day 1 takes place friday morning and we're done by 1pm. Then we have the rest of friday and all of saturday to recover etc before hitting day 2 on sunday afternoon.
Last year, I spent all of saturday at the convention centre, from 7am till 6pm as Sarah was lifting in the full power meet and then we checked out the tradeshow area.
I felt that I still had soggy legs last year on sunday so this year I spent most of friday night and all of saturday chilling in my hotel. Other than watching the Pro strongman and a bit of powerlifting, I pretty much stayed out of the convention centre.
Good decision. I felt much better this time around in the finals.
Event #1 325 Log clean and press each rep 60 sec
My goal was 4 reps, as I was able to do 4 last year on 315 in 60 sec.
Unfortunately, as things came apart, I was still greedy for 4 and ended up with only 2 reps when had I taken more time to rest between, 3 would've been very doable and gained a bigger point difference.
Slightly dissappointed.
Event #2 405lb Hussafel Carry, max distance
My plan was to win this event. I had to go 4th on this event so there was not yet a high mark set.
I stuck to the plan and things were going quite well, but I feel that I gave up a bit too early. The crowd and the announcer were both making me feel like I was way out in unbeatable territory, so when it started to slip, I just let it go. 154' and change.
I ended up in 3rd on this event as two others were able to go a bit more. 170' was the winning distance.
Im satisfied with this, but after watching more guys do it, I feel like I didn't try hard enough.
Event #3 Stones (300, 330, 360, 390, 420 to 60" 60" 54" 54" 50")
I felt pretty good about this run, all very doable for me, and the ASC stones are clean and very good.
I loaded the first 3 in decent time, the 60" platforms slowed me a bit, but the first 3 went up pretty smooth. That was all I could get. #4 came up well but I stumble back a bit as I made the high pull for the lip.
Stones, like yoke, were very dissappointing for me this time around. I feel that I am capable of better on both but was unable to deliver.
Event #3 Stones (300, 330, 360, 390, 420 to 60" 60" 54" 54" 50")
I felt pretty good about this run, all very doable for me, and the ASC stones are clean and very good.
I loaded the first 3 in decent time, the 60" platforms slowed me a bit, but the first 3 went up pretty smooth. That was all I could get. #4 came up well but I stumble back a bit as I made the high pull for the lip.
Stones, like yoke, were very dissappointing for me this time around. I feel that I am capable of better on both but was unable to deliver.
The whole show was a very fun show. Dione and her stafff put on the best show you could ask for. They ran a lot of guys through 4 events in about 4 hours on Friday morning. Great equipment, very fair reffing.
As always, a lot fun and I look forward to going back next year and moving up the standings a couple more spots.
Anyone recognize this beast?
Thursday, March 3, 2011
Ready for the Arnold
Tues mar 2nd 2011
Deload
Extended Mob warm-up
Feel good shoulders X2
Squats- 135X10, 135X10, 225X10
Bench- 135X10, 135X10
Deadlift-135X10, 135X10
Clean and press- 135X10, 135X10
Chins X10 after each set
500m row- 1:23.4
(My PR is 1:23.1, so this was nice and didn't feel too hard)
Ready to go.
Deload
Extended Mob warm-up
Feel good shoulders X2
Squats- 135X10, 135X10, 225X10
Bench- 135X10, 135X10
Deadlift-135X10, 135X10
Clean and press- 135X10, 135X10
Chins X10 after each set
500m row- 1:23.4
(My PR is 1:23.1, so this was nice and didn't feel too hard)
Ready to go.
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