Great to be training regularly, this training cycle is picking up steam and I'm feeling pretty good. We leave for Prague in 5 days, and I'm hoping to get some training in while I'm there, I want to keep the ball rolling.
What's in Prague? Super Sarah is lifting at the IPF open worlds! You can check her and her training out HERE
Thursday oct 27th 2001
Military-135X8, 155X2, 180X5, 205X3, 230X5, 185X12
Chins (fat grips)- 5 sets of 8
3 board press- 225X8, 275X1, 315X1, 335X1, 355X1, 225X12
DB Rows-5 sets of 12 @ 150lbs (last 2 sets I added straps for better feel in the lats)
DB side raise-1 giant set: 22lb KB X25 drop 20lbs DB X20 drop 15lbs DB X15
Sat Oct 29th 2011
Events
DE Log- worked up to 3 sets of 3 @ 255, 285X1, 305X1, 305X1 (not as crisp as I'd like it to be)
Farmers- worked up to 300X 150' X 2 runs (turns at 75' , No belt)
Stones-warmed up to 410 to 60", then: 265, 285, 300, 320, 350 to 60", 56", 54", 51", 51" X2 runs, both around 30 sec
I forgot to tag this vid for my very generous sponsor Rescindx athletic wear
Tire- 2 sets of 75 sec, both sets 10 flips
Good sesh
Sunday Oct 30th 2011
Incline Bench-135X10, 185X2, 200X3, 225X3, 255X3, 275X1, 300X1 PR, 300X1, 185X12(slow tempo)
Face pulls-4 sets of 20 plus doorway stretch.
Barbell rows-135X15, 225X12, 225X12, 225X12, 225X12 drop 135X10
1 Arm DB press (strict)- 60X8/arm, 80X8/arm, 80X8/arm (left arm is much stronger and more stable than the right)
2 way shoulders-rear/side raise-3 sets of 15/dir
DB ext-40X12, 40X10, 40X10 (slow tempo)
Monday, October 31, 2011
Tuesday, October 18, 2011
2 From last week
Thurs oct 13/11
Military-135X10, 160X5, 180X5, 205X8
Chins-4 X10
3 Board press-275X5, 315X5, 335X4
DB Rows-120X10/arm X 5 sets
DB Bench-85X15 X 3 sets
DB Side raise-25X15 X 3 sets
Sunday Oct 16/11
Incline Bench-135X5, 185X3, 210X5, 235X3, 265X7, 185X15
Face Pulls- 2 sets of 20, internal rotation shoulder stretch
Barbell Rows-225X10 X 5 sets (1 min rests)
Log strict press-190X5, 190X5, 190X7
DB Curls-3 sets of 10
DB ext- 3 sets of 15
Have a listen
Military-135X10, 160X5, 180X5, 205X8
Chins-4 X10
3 Board press-275X5, 315X5, 335X4
DB Rows-120X10/arm X 5 sets
DB Bench-85X15 X 3 sets
DB Side raise-25X15 X 3 sets
Sunday Oct 16/11
Incline Bench-135X5, 185X3, 210X5, 235X3, 265X7, 185X15
Face Pulls- 2 sets of 20, internal rotation shoulder stretch
Barbell Rows-225X10 X 5 sets (1 min rests)
Log strict press-190X5, 190X5, 190X7
DB Curls-3 sets of 10
DB ext- 3 sets of 15
Have a listen
Wednesday, October 12, 2011
Lifting Regularly and a WIN
This is a copy and paste directly from my training log. The first comment that was posted within a few hours read "wow, what a write up"
Its pretty straight forward, a quick summary of the Bavarian Strongman Contest that I won on thanksgiving weekend. The contest was in Kitchener Ontario, and was a fun day. Its pretty sweet that we had 25 deg weather in october.
Oh yeah and there's a few gym sessions in there too!
Tues Oct 4th
SSB Squat-135X10, 225X8, 315X5, 365X4, 365X4, 365X4, 365X4, 415X2, 455X2(belt), 365X8
GHR-4 sets of 10
Toes to bar-4X10
Prowler-3 trips
Thurs Oct 6th
Extended mob warm-up
Box jumps-3 sets of 3 to 39"
Log press-5 sets of 3 @190
Prowler Sprints-5 sprints
additional mob work.
Saturday Oct 8th
Octoberfest Comp
Truck Pull
Truck was very easy, everyone ended up tossing the rope and sprinting. Was .2 of second of the 1st place time. I call these events "roulette" events, as it can be anyones game (But, Lance looked fast as hell on this event and I was sure he was going to be under the 30sec mark, he drilled this event). 3rd place
Log press
My log needs some work.
tied for ?? with 3 reps
Medley
Speedy medley with moderate weights, this was a good test of dicipline on the farmers, they had super long handles and were tricky. 1st place
Yoke
My fave event. 800 for 80' 18.3 seconds 1st place
Stones-185-360 to podiums, 2?:?? seconds, I wish I had a vid of this, I think I one motioned the first 4. 1st place
A really fun day, good weather, good crew of guys to hang out with and compete. As usual, John ran a great production.
Monday Oct 10th
Incline bench-135X10, 195X3, 220X3, 250X3, 275X1, 295X1, X1, X1
Chins-4 sets of 10
Barbell rows-135X10, 215X12, 215X12, 215X12, 225X12
Log strict press-190X10, 190X10, 190X8
push-ups 2 sets of 20
Rear delt raise-2 sets of 20
Tues Oct 11/2011
Deadlift-135X10, 225X5, 315X5, 405X5, 485X4, X4, X4, X4, 550X2, 615X2, 485X10
I am incredibly happy to be pulling at full capacity again, all sets were without a belt and my neck felt fine. I'm very pleased with the rate at which I was able to rehab my neck. 1 month of attention and treatments. Ice, rest, massage, acupuncture, ice, ice, stretching and of course ice.
I attempted front squats but some "goddamn knee pain" was making them difficult. I tried the leg press sled, to the same result.
Lying leg curl- 3 sets of 15
Pull down abs- 3 sets of 12 @120
Backwards walking sled drags- trips of approx 50yds @ 4 plates, (massive quad demand)
Its pretty straight forward, a quick summary of the Bavarian Strongman Contest that I won on thanksgiving weekend. The contest was in Kitchener Ontario, and was a fun day. Its pretty sweet that we had 25 deg weather in october.
Oh yeah and there's a few gym sessions in there too!
Tues Oct 4th
SSB Squat-135X10, 225X8, 315X5, 365X4, 365X4, 365X4, 365X4, 415X2, 455X2(belt), 365X8
GHR-4 sets of 10
Toes to bar-4X10
Prowler-3 trips
Thurs Oct 6th
Extended mob warm-up
Box jumps-3 sets of 3 to 39"
Log press-5 sets of 3 @190
Prowler Sprints-5 sprints
additional mob work.
Saturday Oct 8th
Octoberfest Comp
Truck Pull
Truck was very easy, everyone ended up tossing the rope and sprinting. Was .2 of second of the 1st place time. I call these events "roulette" events, as it can be anyones game (But, Lance looked fast as hell on this event and I was sure he was going to be under the 30sec mark, he drilled this event). 3rd place
Log press
My log needs some work.
tied for ?? with 3 reps
Medley
Speedy medley with moderate weights, this was a good test of dicipline on the farmers, they had super long handles and were tricky. 1st place
Yoke
My fave event. 800 for 80' 18.3 seconds 1st place
Stones-185-360 to podiums, 2?:?? seconds, I wish I had a vid of this, I think I one motioned the first 4. 1st place
A really fun day, good weather, good crew of guys to hang out with and compete. As usual, John ran a great production.
Monday Oct 10th
Incline bench-135X10, 195X3, 220X3, 250X3, 275X1, 295X1, X1, X1
Chins-4 sets of 10
Barbell rows-135X10, 215X12, 215X12, 215X12, 225X12
Log strict press-190X10, 190X10, 190X8
push-ups 2 sets of 20
Rear delt raise-2 sets of 20
Tues Oct 11/2011
Deadlift-135X10, 225X5, 315X5, 405X5, 485X4, X4, X4, X4, 550X2, 615X2, 485X10
I am incredibly happy to be pulling at full capacity again, all sets were without a belt and my neck felt fine. I'm very pleased with the rate at which I was able to rehab my neck. 1 month of attention and treatments. Ice, rest, massage, acupuncture, ice, ice, stretching and of course ice.
I attempted front squats but some "goddamn knee pain" was making them difficult. I tried the leg press sled, to the same result.
Lying leg curl- 3 sets of 15
Pull down abs- 3 sets of 12 @120
Backwards walking sled drags- trips of approx 50yds @ 4 plates, (massive quad demand)
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