Push/Pull weekend

We hosted a bench and deadlift meet at our Renfrew location this past saturday. The event was held as a fundraiser for my wife, she is going to the IPF world's in November in Czech Republic.

We had a great turn out and I think everyone who participated had a good time. Thank you to everyone who came out to support our cause. All the lifters, spectators, sponsors and volunteers. Thanks

Since the meet took up most of the day on Sat. I moved my events to sunday.

Sunday May 29th
Events

Log clean and press each rep- worked up to 255X6, 265X6

Stones-300X4, 300X3, 300X5 and then a bunch of singles all to 56" (garage was very wet and damp, all equipment, especially stones was wet, almost like everything had condensation on it. Got some work in, tacky was not working too well at all)

Sled drags- 2 drags @ 80'



PM session

GHR-3 sets of 15
weighted sit-ups-25lbs 3 sets of 15

Rear delt raise-4 sets of 20
Wide grip bent rows-3 sets of 12

Prowler drags-2 trips @150'

cable pushdowns-6 sets of 10


Sorta kinda a deload weekend, took everything pretty light duty and got lots of sleep.

Swiss Benchin' and raw meet shout-out

I want to bring it to everyones (who reads this) attention that there will be Bench only meet put on by Hostyle Conditioning and 100% Raw in Ottawa on June 25th, 2011.
For meet details and sign-up info please email curd@gmail.com or visit www.powerliftingcanada.com .


Good sesh this evening.  Slow start, but got the business moving and things fell into place (or were forced into place)

Thurs May 26th 2011
MAF

DE Squats-6 sets of 2 @405 (starting to feel pretty decent, good depth, fairly smooth, still need better upper back position)

Swiss bar bench-180X6, 230X3, 270X2, 320X2, 360X1, 370X1, 320X5

T-bar row-3 plates X15, 3 plates X15, 4 plates X12, 4 plates X15 drop 3pl X10 drop 2pl X15
DB incline-100X10, 100X10, 100X12

500m row-1:27.4

Decent sesh

The Paralyzer

This work-out usually makes the next morning a slow one. Low back, hams and obliques are smashed.

Tues May 24th 2011
MAF

Military- 135X8, 135X5, 175X3, 195X3, 220X3 (presc reps only)

Deadlift- 315X5, 405X3, 515X4, 515X4, 515X4, 515X4, 590X2, 660X2 (belt on for this set only, first rep was crisp, second was slow but stayed in the groove), 515X10

DB Side bends-3 sets of 15 per side 150lbs

Prowler- 5 trips

Sweatty Events

Sat May 21st, 2011
Events

Arm over Arm- 3 or 4 pulls

Log- clean each rep, worked up to 255X3, X5, 275X1, 305X1 (outside)

Farmers-270X100', 300X100'

Stones-270, 285, 300, 320, 350 to 60", 56", 56", 56" X2 runs, 413 to 54", 413 to 51" (tacky was hooking up good today, stones were warm enough that they were very sticky, despite being dirty as fuck)

Tire Flip- 75 seconds for max flips- X9, X6 (quit premature on set #2)

Good sesh, first really hot day of the season, sunny, humid, estimate 30 degrees.


Sunday May 21st 2011
Acc

A bunch of bodybuilding (pecs, delts, triceps, biceps)
NBD

Strong events weekend

Sat May 14th 2011
Events (with big daddy)

Log- clean and press each rep-worked up to 285X3 X3sets, felt solid, cleans were smooth.

Car DL- X5 easy (belt&straps), X5moderate (suit,straps belt), X5 handles all the way in. Felt good

Stones-270-285-300-320-350 to 60"-56"-54"-51-51" X2 runs, then, all same stones to 56" as a run (help from training partners to make it work)

Farmers-270X100' (turn at 50') raining hard so we shut this down


Sunday May 15th
AM session

Arm over arm- 3 sets

Axle clean and press-worked up to 290X3

Circus DB X1 (feeling super mangled and made the right decision to stop)

Getting up and trying to drill events in the early AM (8:30am) was bad idea, we were all super sore, even with a decent warm-up.

PM session
A bunch of accesories

good pump.

Tues May 17th 2011
MAF

Military-135X10, 135X5, 160X5, 185X5, 210X7

Squat-225X8, 315X5, 385X4, 385X4, 385X4, 385X4, 435X2, 435X2, 385X10

GHR-3 sets of 15
GHR sit-ups- 3 set of 15

Prowler-3 trips + one light trip

Tuesday's Gone

Decent lift tonight. 

Tues May 10th/2011
MAF

Military-135X5, X5, X5

Deadlift- 225X8, 315X5, 405X3, 505X4, 505X4, 505X4, 505X4, 585X2, 585X2, 505X10 (No belt on any sets)

GHR-X15, X15, X15
Pulldown abs- 130X12, X12, X15

Prowler-4 trips (medium/short duration rest intervals)

Looking forward to doing some of these on Thurs.

Who's your Daddy

Another week on the files.  Gym lifts-no big deal,  Events-oh yeah!

Sat April 30th 2011
Events

Stones-285X1, X1, X1 to 60", 300X1, X2, X1,X1,X1 to 60", 320X2 to 60", 350X1 to 60" (Wanted to work on my top end and 60" is the best way to do so)
270,300, 300, 320, 350 to 60", 56", 54", 51", 51" X2 runs. (This is the first time my stones have had good flow in a long time, posted some good speed on these runs)

Log- worked up to 3X3 @ 265, felt good, 2nd set was best.

Farmers- 200X100', 270X100', 300X50', 340X50', 300X100' (all sets of 100' had turn at 50')

Arm over arm- 2 sets


Sunday May 1st/2011
ACC

Pec Deck- 3 sets of 12

Incline DB Press-80X15, 80X12, 80X10, 90X8 (no lock-out, deep stretch at bottom)

Wide Dips- X30, X26

Seated DB side raise- 3 sets of 12

Bent over side raise-3 sets of 25 (30 sec rests)

Arnold Press- 50X11

Rope Pushdowns-100X15, 110X12, 120X10 (45 sec rests)

Dips- +50lbs X11, X9

Lying DB extensions- 1 set of 20

Standing calf press-5 sets of 20 (45 sec rests)'

 

 

 

 

Tues May 3rd 2011
MAF

Military-135X8, 155X3, 180X5, 205X3, 230X4 (meh, the work-up sets felt great, thought I would do much better here)

Squats- (Its been a while) 135X10, 225X5, 315X3, 405X1, 455X1, 495X1, 525X1 ugly, 525X1 also ugly

GHR-4X15
Pulldown abs-4X12

Rower 500m X1:31 (nice and easy, to avoid serious ab cramps. Like the kind that feels like there's a small animal running around inside your belly.)

 

"Next time, we eat a rusty hook"