I didn't die, I was in Europe

Manning the gate at Karlstjein Castle

Catch-up post: Was in Czech Republic for 2 weeks at the IPF worlds. Sarah lifted, she bombed out in the squat on depth and pretty much had the worst meet of her career. Only got her openers on bench and DL.  Otherwise, being at the meet all week was a great experience.  I learned a lot as a coach (I got to help out with most of the Canadian lifters) and met a lot of good peeps.
Trip was a good vacay, spent the first week at the meet in Plzen and the second week on vacay in Prague.


Nov 8/2011
Training room at IPF worlds (Plzen)

Deadlift-70kgX10, 105kgX5, 125kgX3, 180kgX3, 230kgX1, 250kgX1, 270kg(595)X1, 290kg(639)X1, 320(705)X1 (belt on for this lift only)

Front Squat-120kgX8, 130X8, 130X8, 140X8 (knees were screaming during these, likely due to still being tight and immobile from the long flight)

This was a good short sesh, it was in the "training room" and not the main warm-up room at the meet. It was a very small room with 2 ER racks and a full set of eleiko plates for each rack. Somthing that was pretty cool about it though, was that eleiko had 2 prototype bars in the rack for everyone to use and they were asking for feedback. One was a chromed bar (apparently they are considering going back to chrome so the bars don't rust) and the other appeared to just be a normal eleiko competition bar, I was unaware of what was different about it, but I will say this, the chrome bar was sharp, but not as sharp as the non-chrome one, otherwise they both felt awesome.


Thurs Nov 10/11
Training room in Plzen

Military-60kgX8, 65X3, 72.5kgX5, 80kgX5, 95kg(209)X7 (these felt pretty tough)

Bench press-70kgX8, 90kgX5, 120X5, 135X5 X5 sets (these were really fast, there was myself and 2 other lifters benching and the pace was quick)

Finished off in the "fitness room" in the hotel

Neutral grip chins-4 sets of 10
Rear delt raise-3 sets of 15

arms as per shelby starnes


Sat Nov 12th 2011
Training room Plzen

Squats-worked up to 5 sets of 5 @ 205kg (no belt)
Just got some work in, and then they started tearing down the training room as I was still training so I had to cut it short.

Finished in fitness room 4 sets of 10 hanging leg raise


Tues Nov 15th 2011
World Class Gym Prague (drop-in rate 500Kr = $30 wow!)

Box Jumps 3X3 to aprox 36"

Squat- 75kg X5, 105X5, 125X5, 182.5X4, X4, X4, X4, 207.5 X2, 207.5 X2, 227.5(502lbs) X2, 227.5(502lbs) X2, 227.5 X2, 185kg (407) X17 rep PR
No belt for all sets (cause I didn't take one with me)
This squat session felt great, all reps went up easy and hips and knees were feeling great

Back Ext-3 sets of 15 +15kg
Lying leg curl-3 sets of 15 (slow negative)
Leg ext-3 sets of 12 (slow tempo)

I expected this session to leave me sore for days, but it did not, likely due to the fact that we were walking about 5hrs per day on average. All the walking helped get the recovery underway.


Thurs Nov 17th/2011
World Class Expensive Gym Prague (Goddamn $30 drop-in)

Military-65kgX8, 80kg(175)X3, 87.5kg(193) X3, 100kg (220lbs) X8 this was a much better military session than the previous week, likley due to being more mobile and less stressed about the worlds meet

Incline Bench-82.5kgX5, 95kgX5, 110kgX5, X5, X5
CSR-4 sets of 12

Iso High row-2 sets of 12
Iso Chest press-2 sets of 12

Arms as per shelby starnes


Sun Nov 20/2011
UF gyms

Incline-135X10, 210X5, 240X3, 270X1, 300X1, 300X1, 300X1
This felt hard, the first couple days after travelling seems to fuck me up a bit.
FacepullsX20 after every set

Bent over Rows-225X10 X5 sets (these are starting to feel pretty good, getting good control on every rep and really feeling them in the lats)

DB Side raise-25X15 rest 40 sec 25X15 rest 40 sec 25X12 rest 45 sec 25X9

Arms as per shelby starnes


Tues Nov 22nd 2011

Box Jumps-4 set of 3 @39" (mixed in with warm-up sets of DL)

DL-225X8, 315X5, 405X3, 500X4, X4, X4, X4, 570X2, 570X2, 500X10

Front squat-225X5, 275X10, 315X10, 315X10

GHR- 2 sets of 15

Weighted sit-ups- 2 sets of 12 @ 25lbs behind head


Thurs Nov 24/2011

Military-135X8, 155X3, 185X5, 219X3, 235X5, 185X10
Chins- 4 sets of 8

DB Bench- 5 sets of 10 @ 100lbs (these felt good, shoulders felt good)

T-bar rows-50X8, 75X8, 100X8, 125X8, 150X8, X8 (1 sec squeeze at the top of each rep)


Sat Nov 26th 2011
Events (first sessionn at the new training spot "locker 8")

Log-warmed up to 255X3, 275X1, 295X1, 315X2, 315X2, 315X2

Yoke- (this yoke session was a bit of fuckshow and took way too long)
405X50', 585X50', 765X50', 865X50', 865X50' (last run started to feel pretty good)

Stones-a couple warm-ups, 320X3 to 56" X 4 sets, then a bunch of various loads to put stones away on top platforms.

Thick DB clean and press- a bunch of sets and reps at 125lbs

Flimsy Bar Squats

I decided to try out the new Texas Powerbar that I got Sarah for her birthday.  It's got nice sharp knurling but it's proven to be less than ideal for heavy squats.  I could be a bit spoiled by the York black oxide training bar that we normally squat with, its super stiff.

Tues Nov 1/2011

Box Jumps- 2 sets of 3 @ 39"

Squat-135X10, 225X8, 315X3, 405X1, 495X1,belt on now, 545X1, 570X1 PR, 405X16 (I thought I had 17 so I stopped but watching the video proved otherwise) 

All squats felt decent, I used a texas power bar and it will be the last time I squat with that bar. Super flimsy, caused alot of shaking and swinging on the decent, even after I tried to be very conservative with my movements.








GHR-3 sets of 12
Ab wheel-2 set of 15, 1 set +35lbs on back

Getting Strong Again

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)

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

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)

2 at Home, 1 on the Road

Thurs Sept 22/11

Military-135X8, 160X5, 190X3, 215X4, 155X15
Chins-X10, X10, X10, X10

BB rows-135X15, 185X15, 185X15, 185X15

DB incline bench-80X12, 100X12, 100X12

Dips-2 sets of 20

prowler-4 trips



Sunday Sept 25th/2011

SSB Squat-135X10, 225X8, 315X5, 390X4, X4, X4, X4, 455X2, X2, 390X10

Incline bench-135X8, 185X5, 220X3, 240X6, 135X20

DB Rows-3 sets of 15/arm @120lbs

DB Military-60X10, 70X10, 70X10

DB Side raise- 20X15, 20X35reps


Tuesday Sept 27th 2011

Deadlift-225X8, 315X5, 405X3, 475X4, X4, X4, X4, 545X2, X2, 475X10

Front squat-225X10, 275X10, 275X10, 295X10

DB side bends-3 sets of 20/side @130lbs

Back in Action

I'm feeling like a fat lazy bastard lately, so I'm quite happy to be able to lift some weights again and I feel like things are moving well with the injury.

Thurs Sept 15th 2011
(Light loading, neck injury still prevalent)

Military-4 sets of 5 @ 135lbs, 1 set of 18 @ 135 These took some time before I could find the correct position, but caused not pain or severe discomfort while doing them. (I did however hate life the next morning)
Attempted Chins, but the hang position felt nasty

Incline DB press-60X12, 80X12, 100X12, 100X12 (Incline was fine, flat causes major irritation in my neck)
DB Row-40X15/arm, 60X15/arm, 80X15/arm, 100X15/arm (Feeling these out with a slow progression up in load, felt fine, putting the DB back on the rack was uncomfortable, but while in correct position for rowing, everything felt fine)

Dips-2 sets of 20

Overall, I still find this very frustrating to not be able to go 100%, but I'm very happy that I was able to load in a few different positions and not have any problems. I did wake up with considerable pain in my neck and shoulder and a bad headache. I received treatment on Friday as well and I understand that the treatment will contribute to the healing, it was very irritating and caused me a lot of pain.


Sunday Sept 18/2011

Incline bench-135X10, 190X3, 220X3, 245X6, 255X1, 255X1, 255X1, 135X20
Face pulls-4 sets of 20 @60

Bent over rows-5 sets of 15@ 135

DB Military- 60X12, 60X12, 60X12
Lat pulldowns- 160X15, 160X15, 160X15 (Used a limited range as to avoid irritation)

Db side raise-3 sets of 12
DB Curls- 4 sets of 10

Much less irritation, felt pretty good throughout and afterwards.


A little first/last from todays drive in.

FIRST





LAST