Last Workout of 2010

I didn't have to work during the day today but I have to work the hockey game. We are also having a party at my new house so I wanted to get a little pump in before I go home and play some beer pong. It turned out to be a little more than a little pump...

Cowboy bar OH Strict Press
50x8
100x5
140x5
Added Purple Bands
50x5
100x5
120x2
140 2x2
125 3x2

Incline DB Bench w/ Fat Gripz
90x8
100 2x8
Paired With
3 way neck 100#

Kaz Shrugs 495 4x8
P/W
Standing Calf Raises 270# 4x25

Face Pulls 3x10 @ 105#
P/W
Dips 3x10 BTW

Tate Presses w/ Fat Gipz
3x8 @ 40#
P/W
Incline DB Hammer Curls w/ Fat Gripz
3x8 # 40#

Good stuff tonight, got a pump

Also, I'm really excited that big Brian Shaw is sending me his new stone sleeves. I'm really excited to get them and try them out, although the absence of Dave my training partner will hinder my stone training I will still knock it out. Hopefully I don't kill it too much tonight b/c I would like to do some front squatting tomorrow... We will see

Coan Phillipi Week 4!!!!

This might have been the hardest workout of 2010... So much volume, so much weight

Deadlifts from the floor with Ironmind S-Cubed Bar, no belt, just straps
140x5
230x4
320x2
410x2
500x1
635x2 - ugly but I got 2 hard grinded out reps

Rack Pulls from just below the knee
600 5x3

Circuit 3x8 90 seconds rest between exercises, 3 min between sets
Stiff leg DL, 370 w/ S-cubed bar
BO Rows 275
Reverse Grip Lat Pull Down 255 + micro mini band
Cambered bar GM 335

Laying on the ground 4 min. At about 2 min in I took my pulse - 130 bpm

So rough...

A little Bench

Tuesday, my boss made me bench with him

135x5
225x5
275x3
315x3
365x1
405x1 -new pr
335x3
355x3
365x3
385x3 - 2 board
405x3 - 2 board
315x8

Good stuff, I haven't regular bench for a while, it was nice to finally put 405 behind me

Monday

13" Log (kilos)
80x5
100x3
100x3
110x2
120x2
130x1
130x.5
125x1

Dead Start OH Strict Press
135x5
185x5
205 2x3

Close Grip Bench Press
225x5
275x3
295x3
315x3

Night workout in my basement :)
Olympic Squats
135x5
225x4
315x3
405 5x2
315x1 - no hands

Pull ups
3x5

Good stuff today, finishing out a download getting ready for a big deadlift day on Wed.

Here is the video

Coan Phillipi Week 3

Week 3 of Coan Phillipi

Deadlift from the floor with the stiff Ironmind S-Cubed Bar
140x5
2304
320x3
410x2
500x1
600x2 - see video

Rack Pulls (120 sec rest)
560 6x3

Circuit 3x8 (90 sec rest between exercises, 180 seconds between sets)
Stiff leg DL - 370
BO Rows - 275
Rev Grip Lat Pull Down - 265
Cambered Bar GM - 330

This was rough today, it was just Kevin, Cal and I so we didn't have the big guy to motivate us. Went down in weight with my BO Rows but kept an eye on my form better today than last week.
If you look on my video bar at the top you can find my heavy double at 600. Good stuff, I think I'm going to download the rest of the week b/c of Christmas and also get ready for week 4!

OH Press and Front Squats

Log Press
86x2 clean + 5 press
176x3
200x2
240x1
262x1
286x1 - real easy
300 2x0 - So close, but so far away

Front Squats (kilos)
20x5
60x5
100x3
120x2
140x2
160x2
170x1
175x0

Close Grip Cambered Bar BP
140x5
230x5
280x3
330x3

Shut it down after the BP to get out early and try to avoid some traffic from the Vikes game. I will start to do some front squatting because I figured it would help me get out of the hole with a stone.

Thursday, Friday and Saturday

Thursday,

Push Press (kilos)
60x5
80x5
100x3
120x2
130x2
140x1
144.5x0
144.5x1 - big PR Finally!

Close Grip Incline Bench w/ micro minis
135x5
185 3x5

Friday
Tabata Intervals w/ battling ropes...fun

Saturday
Yoke Walk 30 feet
worked up to 840..this went alright

Farmer's walk
Worked up to 325 20 meters down and back

Stones
300 x 3
390 x0
Stones are finicky

Coan Phillipi Week 2

It took me so long to update because my back was so soar it hurt to type...

DL no belt w/ Ironmind S-Cubed Bar
230x5
410x3
495x1
560x2 - Solid Reps, ripped these

Rack Pulls from just below the knee
520 8x3 - 90 seconds rest

Circuit, 90 seconds between exercises, 3 min between sets, 3 sets everything was done for crazy 8s
Stiff Leg DL - 370 w/S-Cubed Bar
BO Rows - 315, cheated a lot
Rev Grip Lat Pull Down 255 + monster mini band - real hard
Cambered Bar Good Morning - 315

Real heavy, real hard, I checked my pulse after the Siff Leg DL's in the second set and it was 170 bpm. Try and explain to me how you can't get cardio benefits from lifting weights. The reason I specify that I'm using the S-Cubed bar is because it's thicker and there is no bend in it. Believe it or not a Power Bar has a good amount of bend in it, especially with heavier weights.

Finally back at it...

So Friday I didn't do anything because I thought I was going to move on Saturday, but then we got 20 inches of snow on Saturday, so all I did was push out a bunch of cars, then Sunday we moved...... I will call Sunday a good GPP day as I was carrying and pushing heavy things all day, not to mention a bunch of shoveling. Monday I didn't workout in the gym because I came home to 2 hrs of shoveling out my garage. We have a 7 foot high fence around our back yard, so I had to throw the snow over the fence so I wouldn't just keep piling up snow on it. I pretended I was doing the Sheaf toss in highland games, sadly there was no kilt wearing involved.

Anyway, Tuesday I finally touched a weight.

Close grip bench
45x10
135x8
225x5
315x1
365x1 - felt lighter than ever
405x0
405x1 - added 2 board
455x0 off a 4 board
355 2x3 off my chest

Strict OH Press w/ choked monster minis
135x5
185x2
Push Pressed the 1st rep then strict pressed the second one
185 3x2

DB Side Raise
3x12 w. 50# db

Dips 4x12

225 front hold with grip4orce - 13.85 seconds

Ironmind S-cubed bar hang 20 seconds, 24 seconds

Good stuff, not a lot of work today but it was fun! Coan-phillipi week 2 tomorrow, get your mind right!!!!

Thursday and weekend

Thursday, Dave came up to the U b/c he didn't want to train thur night due to his flight friday.

Incline Bench
135 2x5
225x5
275x3
315x1
295x2
315x2
335x2

Close grip incline bench w/ monster minis
These were brutal!
230 a few x5 a few x 3

Face Pulls
4x10

Shoulder Blasters
1x10 ea


Friday I moved a little bit, taking boxes from my 2nd floor apt to the basement and my truck, I call it GPP

Saturday it snowed like the world was about to end, again I moved another load to my truck and my wife's car, also I unloaded my wifes car, I also shovled snow for about 45 min, as well as some good car pushes, about 5 total minuets of pushing, we got stuck 3 times, but there is no snow drift to tall for Tommy Miller to push you out!

Yeah Coan/Phillipi DL

Week 1.....here we go.....

DL (Used Ironmind S-cubed Bar
140x5
230x5
320x4
410x3
520x2 - heavy double prescribed

Rack Pulls
455 8x3 (90 seconds rest)

Circuit, done 3 times 8 reps for all with 90 seconds between exercises and 180 seconds between sets
Stiff Leg DL 330 (used Ironmind S-cubed bar)
BO Row 275
Rev Grip Lat Pull 250
Cambered Bar GM 275

Quick Squat

Cambered Bar Squat
140x5
230x5
320x4
410x3
Added Belt
500x1
600x1
410x3

This felt good, I haven't squatted much laity because of all my deadlifting but I'm glad I got this in.

Big DL day tomorrow, everyone is starting the Coan/Phillipi DL routine, I will be making some modifications to it.
I plan on doing rack pulls instead of the speed DL, this should be fun

Download week and Monday

Sorry I haven't updated laitly, we just bought a house so I've been crazy busy with that, not to mention my training in Mankato all last week. Anyway, here is last Wed. deadlift day which turned into just a kinda download...

Deadlifts at MSU-Mankato with J Dircks.

135x5
225x5
315x4
405x3
495x2
Added Soft Belt
585x1
Added hard belt
635x1
Much smoother than my first time doing this, it felt really good

Lat Pull Down
4 plates 2x8

Farmer's Hold
Around 325ish x 27 seconds, this just keeps getting longer

That was it, I took the rest of the week off. My hip felt good the whole time so that + taking the time off hopefully has healed whatever hurt.

Monday, back at it
Trained at work today b/c we are painting
Also, I forgot all my training stuff at home so I didn't have my normal wrist wraps, my elbow sleeves and all the other gear I use that makes me feel good inside

Log Clean and Press
133x5
220x5
240x2
262 2x1
272x1

Close grip bench
135x5
225x5
275x3
315x1
365x1
385x1
405x.99999

I'll upload the video soon

Cambered Bar strict OH Press
135x5
185x3
225 2x1

Good stuff

The Past week

Alright, I know it's been a long time since my last update, but it's for good reason, My hip!

Wed. - didn't feel it today
Rack Pulls from just below the knee
135x5
225x5
315x3
405x2
495x2
585x1
Added Belt
675x1
765x0
675x1

My hip really started to hurt around 315 or so, then everyone and their brother hit 765 but me which pissed me off even more

Farmer's hold
325 x 25 seconds

Done, tired, angry and my hips and hands hurt

Friday
Incline Bench
135x5
225x5
275x3
315x1
275x2
295x2
315x2

Log Clean and press
1 clean 3 presses
177 5x3
3 cleans 3 presses
177 5x3

Saturday
Stones over a 53 in bar
300 x 2
390x1! That was awesome

Super Yoke
4__something x 20 m

Then my hip hurt so bad it hurt to walk

262# sandbag over a tall bar 3 reps

After this I decided I would download this week, also because I'm in Mankato for NG stuff all week and we close on our house on Friday.

Monday
Strict Press
135x5
185x3
225 3x2

Close grip Bench
135x5
225x5
275x3
275x5

Lat Pull Down
240 3x8

Shoulder Circuit 2x8
45# DB side raise
135# upright row
a short bar with 35s on each end front raise

Elevated Push ups p/w face pulls
4x10

good little workout in the Mankato Armory

Monday squats + OH

Well after training last week I've been pretty soar, so what do we do when we are soar? We squat

Saftey Bar Squats
165x5
255x5
345x5
425x3
515x3
605x1
515 4x3

Pull ups
3x5

OH Night at Dave's

Axle OH Press + 100# in chains
135x5
135x5
185x3
205x1
225x1
205x2
185x3
215x2

Close grip 4 board press
135x5
225x5
315 x5
335x5
335x5
365x5
405x3

Pull ups
2x5

Shoulder Circuit 2x10
35kilo kettle bell front raise
55 kilo axle upright row
45# dumbell side raise

Band Tri Push down
medium band abunch x abunch

Good workout tonight

Birthday Friday, stongman Saturday

Didn't know what to do friday b/c I knew I had a big work out on Saturday so I didn't want to get after it too hard on Friday. So since it was my birthday I did everything by 28 and just did some volume upper stuff

Cable Cross over 3x28
p/w
bar shrug 3x28

DB Curl 2x28
p/w
3 way neck 2x28

Arnold Press 2x28
P/W
Tri push down 2x28

Battling ropes tabata Intervals....Whooh!

Saturday
Super Yoke (20 meters)
Worked up to 860 down and back,
Dave O did 24 sec
I did 27 sec
Next was 950
Dave O did 12.87 sec
I did 12.37! Really pumped about this and let everyone know

After Dave got a little more pumped up he did 9.67sec
I got pumped up and did 11.47 sec

Maybe another day

380# shield carry - 60 meters

Stones over a 53 in bar
300x3
390 x 0,0,0

Disappointed in my stones but I'll get it soon enough!

Now off to Fogo de Chao with some friends to celebrate by B-day!

Thursday OH Pressing

Accessory OH Pressing night at Dave's house with Dave and Joel.

Incline Bench
135x5
225x5-felt real heavy
275x3 - still felt heavy
315x1
275x3
295x3
315x3

Log Clean and Press
262x1,2,3,1
I have gotten a lot better with the clean portion, but my legs were still pretty tired from Wed. so it was hard to get some leg drive on the press portion, still happy with my performance I just need to get stronger

Neutral grip BO Row (kilos)
65x6
105x6
135x6
155x6

Blast Strap Push ups
3x12

That was it for today, decent workout, everything felt really heavy but Wed really floored me. In fact as soon as I got into work on Thursday I had my boss put my SI Joint back in place, it was pretty far out, that felt wonderful!

MAX EVERYTHING WEDNESDAY

Big day with Dave and Cal, Kevin is out of town with basketball...enjoy the Bahamas.

Rack pulls, from just below the knee
225x3
405x3
495x3
Added soft belt
585x3
Added Hard Belt
675x1
725x1
765x0,0
675x3
should have pulled 765

Farmer's walk (kilos)
105 x40 feet
125 x 80 feet
145x75 feet
This is where I felt my quads from the day before, it got hard to move my legs, but my speed was about the same between 125 and 145 so now I know I just need more grip work

Leg Press (counted as total plates with out the sled weight)
8x6
12x6
16x6
20x6

Snatch Grip DL (why!?!?)
90x1
130x1
170x1
210x1
250x1
270x1 - big PR

DONE, it is hard to walk now...

Olympic Tuesday

Tuesday
Snatch
60x3
70x3
80x1
90x1,0,0,0

Olympic Back Squat (kilos) (bad idea)
100x3
140x3
180 5x3 - didn't need to do those last few sets, this proved to be a bad idea on Wed.

Friday, Monday

Friday
Squats
225x5
315x4
405x3
495x3
585x3
455 + heavy Blue Bands 3x1

Then I shut it down because I was running late for my national guard drill weekend. That also prevented me from training all weekend :(

Monday
Trained at the U b/c Dave doesn't have power...

Push Press
45x5
135x5
225x3
275x2
315x.97 - just missed a lock out, and I mean Just missed it
495 walk out, held it like a front squat
315x0,1, reverted to split jerking it, I didn't have to split my feet very far though
275x2
295x1
305x1 - probably my best press

Close Grip Bench Press
135x5
225x5
315x3
365x1
335 2x3

Keg clean and press 160#
1x1
1x2
1x3
1x4

Sand bag press 262#
2x0

Shoulder Circuit 2x8
2 18 kg kettle bells front raise
135 upright row
50# DB side raise

Dips 2x10
p/w
band pull a parts 2x20

Face Pulls 2x12

Good day of training on Monday, I will press 315 very soon, this is a big mile stone for me, I need to bring my strict pressing up even more!

Throwback post

Here is a post that I through up early 2009, I like to go back and reference it every once in a while for some motivation.....

Why I do this to myself...

I often get asked why I put myself through all of this to become stronger. Why do I continue to beat myself up in the weight room. The answer to these questions took me some time, however I believe I have figured it out. With enough drive and balls you can stand up from your computer right now and complete a marathon. You will probably get hurt and feel like complete ass after, however if you REALLY wanted to you could do it. However, not a lot of people can stand up from their computer and walk up and dead lift 500 pounds, or bench press 400 pounds. You can have all the drive and determination in the world but if you haven't put in the time and work you will not be able to successfully complete the heavy lifts. This is why I do what I do.

Stay Strong
Tommy

Nice good lookin Thursday Lift

Bench
45x8
135x5
225x5
275x3
315x2
365x1
345x3
355x3
365x3

Cowboy bar OH Press
140x5
190x8
210x5
220x5
230x3

Cowboy bar BO Row
225 3x5

DB Incline Bench
100 2x10

Tate Press
40x8
45 2x8

Hammer Curls 65 3x8
Paired With
GH Hyper twisting sit ups 3x10

Good stuff today, got after it when I needed to and had fun with it

Deadlift Wednesday

Pulled again with the normal Wednesday crew

225x5
315x4
405x3
495x2
585x1
635x1, pretty easy
675 x .80 - I continue to pull heavy weights closer to lockout and not be able to finish, any suggestions?
525+80 in chains 3x1
575+80 in chains x 1, one of the hardest things I've ever done in the weight room

Farmer's walk holds (weights are in each hand)
231#x 30 sec
375# x 3.69 seconds
325#x 22 seconds
375# w/ straps x 19 seconds

Kaz Shrugs
585 2x30

DONE!

Snatch

Snatch

Warm Up
Snatch Grip RDL 1x15
Muscle Clean 1x10

60x5
70x3
80x2
90x1
80 5x2

short and sweet today, I really think that the snatchs I've been doing has helped my axle continental clean, at least thats what I'm going to keep telling myself.

OH Press night!

Viking Press, tonight we used Green bands instead of purple, this proved to be a lot tougher

0x5
90x3
160x2
210x0
160 5x2
300somthing hold
170x2
300something hold again
180x1

Axle Clean and Press (kilos)
65x2 cleans + 2 presses each
115x2
135 2x2
Split jerked everything at 135, this just feels better when I do axle cleans

Close grip Cambered bar bench
140x5
230x5
280x3
320x3
350x1
320 4x3

Heavy Shoulder Circuit 2x8
35kilos kettle bell front raise
70kilo up right row with grip4orce 1st set, 90 kilos up right row w/out grip4orce 2nd set
50# DB Fly

Good stuff tonight, that viking is tough!

Log Saturday

Another saturday training session with the Log



175 x 3
219x3
239x2
263 2x1

131x3 (1 clean 3 presses each)
175x3
219x2
239x2
263x3

That was it for today, had to skate some of the hockey guys so training got cut short

Acc upper and Friday Squats

Thursday night at Dave's

Incline Bench (roughly 40 degrees incline, way to high)
45 x5
135 x5
225 2x5
275 x 3
315 x1
335 x 1 the bar was touched but not helped so I'll count it as a good rep
315 x2
275 x3
275 x 5

Inverted rows w/ swiss bar
10 Kilo 3x8

Strict military press with Cambered Bar
bar x 5
140x8
190 2x5

DB Bench
100# 2x12


Friday squats

45 x 5
135 x 5
225x4
315x3
405x2
Added Belt
495x1
545x2
605x2
635x1
495 3x3

Leg Sled
8 plates x 6
10 plates x 6
12 plates x6
14 plates x 6

Kaz Shrugs
585 3x10
Paired With
big incline GH Raise
3x6

Crushed training table then carried 4 cases of muscle milk from Mariucci to Bierman, like .33 of a mile. So much conditioning, those get heavy quick!

650 PULL hitched out!

Deadlift Wednesday

Pulled with Dave, Kevin and Cal again today, I will not be denied!

Deadlift from the floor
135x5
225x5
315x3
405x2
Added Belt
495x1
585x1
650x1! NEW PR
Added 80# of chains
555 3x1
505 2x1

Farmers Walk
228 a hand 40 meters
~275 a hand 2x 40 meters

Exhausted! Here is a video of my pull

That damn block

Another Monday night at Daves, got some good work done tonight.

Block Press 3x0
This is a cement block that weighs 232, the clean is easy but I'm having problems locking it out, I loose the balance behind me. I need to continue to do more lighter keg press to work on stability at the top of my press

Viking Press w/ purple bands
90# x3
180 x 2
200 5x2
Good work at this weight, it was tough

Close Grip Bench with Cambered bar
140x5
230x5
320x1
320x2
225x12

Shoulder Circuit 2x8
35kg Kettle Bell front raise
55 kg axle upright row
45# DB side raise

Doneski!

Saturday Squats

Didn't get a lot of sleep last night...it's alright because I have caffeine!

Squat
45x5
135x5
225x4
315x3
405x2
Added Belt
495x2
550x2
565x2
585x2
605x1
530x2

Snatch Grip RDL
405 3x5

Lat Pull Down
255 3x8
P/W
GH OH Plate Abs 45 3x12

Shrugs
405 3x12


Now time to get ready for another party tonight!

Bench, Log Press + Acc Pressing

2 work outs today, they both went well....

1st Work Out
Bench Press
135x8
225x5
275x3
315x1
365x1 - killed it
405x0 - crushed :(
355 1+1 x 4
Paired With
3 way neck 75# x 12
I am done doing the forward neck part of 4 way neck, it hurts and it's not fun, if you can think of a better reason for me to do it then let me know, until then I won't do it.

Cable Cross over
4x15


2nd Work Out at Dave O's place with Joel D.
Log Press
220x1 clean 2 press
241x2
262x1, sloppy
Lots of technique tips
262x1 killed it
286x1 new PR,
I credit the technique, I was letting my arms extend out of the hole when the log was on my lap, I kept it in and the roll up my belly/chest turned to be real easy, that means more energy for the press
262 x 2

Inverted row with the fat bar
3x8

Strict Press with cowboy bar
185 x 8
205x6

Tate Press (found out how to do these right)
35 x 12
45 2x12

Band Pull apart + Band Tri Push Down + Hammer curls w/65#
4x20
- hammer curls were by 8 not 20

While trying to educate one of the interns today about how to finally get over 200# another intern questioned my knowledge by telling me that he searched for what I was talking about in the U of M research articles archives and he didn't find anything. That's bull shit. Just because there hasn't been a research article written on it doesn't mean it doesn't work and it's not right. The strongest humans in the world do a lot of things there isn't a lot of research on, especially in the west. There are countless little things that the Chinese weightlifting team does that isn't researched, but if they continue to rule the world of Olympic Weightlifting I will continue to try and learn as much about them as I can.

Sometimes you need to put all the science down and move heavy weight!

Deadlift Wednesday

All sorts of amped up for deadlift day today...
Pulled with Dave O, Cal and Kevin

Pulls from the Floor
135x5
225x4
315x3
405x2
495x1
585x1
Here I planned to go to 635, but Dave and Cal told me to just go hit 650 so I said OK
625x1 All pumped up for 650 pulled the hell out of it, but the bar was missing a 25 on the left side.
650x0
It was really hard to come back after my first big pull, I am extremely confident that I can pull 650 and I will next week!

Rack Pulls from the knee
315x3
405x3
495x3
585x3
635x2
655x2
585 4x2 last set included a 4 second eccentric negativ

Kaz Shrugs
405 x 30
455x30

Neutral Grip Chin Ups
2x10

Regular Shrugs (have to get yoked up for the weekend I'm going as Kaz circa 1980)
455x30

That was it for today, I am spent!

Snatch, squats

Snatch (kilos)
50 x 5
60 x 3
70 x 3
80 x 1
90 x 1
100 x 0, almost I'll get it next week

Oly Back Squats (kilos)
100x5
140 x 3
180 x 3
200 x 3
230 x 1
Added Belt
230 x 1

That was it today, I've got big pulls tomorrow!

OH Press night!

Showed up a little late due to traffic + some sick lifting by the U of M throwers, but thats okay,
Trained with Big Dave O and Joel D tonight,

Viking Press + purple bands (only counting plate weight)
90 x 5
160 x 3
180 x 2
200 x 2
210 x 2
225 x 1

Close Grip Bench
135 x 5
225 x 5
315 x 3
335 x 1
365 x 1
315 3x3

Shoulder Circuit
DB Side Raise 45 # x 8
Fat Bar Upright Row, 123# x 8
Swiss Bar Front Raise 90# x 8
All done as a circuit 3 times

Band Tri Push Down 3 x 12

Did some grip stuff to finish up / goof around, picked up a deep dish 45 # plate by the inside rim, never done that before!

273 log PR

Events

Strongman event Saturday in Mariucci

Log Clean and Press
131x5
151x5
175x3
195x3
219x3
233x1clean 2 presses
263x1
273x1 PR

Fat Grips farmer's hold,
100# dumbells with fat grips on them hold for time x 3
25 sec, 19 sec, 12 sec

Carry and Drag
262# sandbag, carry 40 feet
Drag 300+# sled backwards 40 feet
Did this x 2

Thats it for today, had to get down to Okoboji to see the rents

Check out the video

Bench + Acc upper

Little upper body pump today

Bench
185x8
225x5
275x3
315x1
355 4x1,1
Paired With
4 way Neck 3x8 ea

DB Shoulder press
65 2x8
Paired With
Kiser Air Curl
2x12

Keg Clean and Press
160# keg 4x5 - so easy

Close Grip BP 365 3x3

Behind the back Kiser Air shoulder side raises 3x12
Paired With
DB Hammer Curls 80# 3x8

Good stuff today, felt good to get a real good sweat in

Deadlift PR

Pulled with Dave, Cal and Kevin today from the floor

DeadLift
135x5
225x4
315x3
405x2
495x1
545x1
585x1
635x1 NEW BREAKTHROUGH PR!!!

Rack Pulls from just below the knee
495x3
545x3
585x1
595 3x1
545 3x1

Cowboy Bar BO Row
280 2x5
330 2x5

Glute Bar Lift
495 3x5
Paired With
Pull Ups 3x6

Kaz Shurgs (pinkies on rings)
495 3x10, 1x30
Paired With
Incline GH Hyper w/ Purple Band 4x6

After we got done Dave showed me how to empty out the a keg, we found a keg in one of the back rooms at work about half full, my boss said it has been there since he has been here (10 yrs) so we dumped it out, it smelled really bad then I cleaned it out a bit and am planning on filling it completely full with water tomorrow to press something different, should be fun, I'll let you know how it goes....that was all once sentence

Snatch, squats

Quick one today, I've got Deadlifts tomorrow so I didn't want to get to tired out today.

Snatch (kilos)
50 x 5
70 x 3
80 x 2
90 x 1
95 x 0 - very close on this, just got it to far out in front of me

Back Squat (high bar oly squats)
220 x 5
308 x 3
396 x 3
440 x 3
484 x 1
396 x 1, no hands

Box jumps 2 x 4
Paired With
GH Hyper weighted abs 2x10

Good stuff today, excited to pull heavy tomorrow!

It's been a long time baby

So my quest begins....I want to be a professional Strongman and so I shall start training for it. I haven't given up on my powerlifting roots, however I'm going to begin to do more strongman stuff. I like it, it's fun, and people enjoy watching it. Also, how sweet will it be that I can put on my business card, pro strongman. So anyway, with out further adieu, here is tonight's training.....

This is the viking press, this long arm is attached to the far end of the power rack. We only count the plate weight on the press so the bands don't get counted in to the weight lifted, however those bands are at about floor level b/c you stand on a platform while pressing, so they are a good 8-9 feet stretched at the top. My night looked like this:

Banded Viking Press
90 x 5
120 x 5
140 x 3
160 x 3
180 x 3
160 5 x 3
140 x 10

Cambered Bar Close grip Bench
140 x 5
230 x 5
280 x 3
315 x 1.5
280 3x3

Shoulder Circuit
DB Side raise 45 2x10
p/w
Axle up right row 125 2x10
Cambered Bar Front raise 55# 2x12, every 3rd rep was held for 5 seconds

Band Tri Push Down A bunch x 15
P/W
Light band pull apart A bunch x 10

Good training tonight, the shoulder circuit really gave me a big pump in my shoulders and arms.

New Training Log

Tommy Miller's Training Log

Here is my new training log, I'm posting on the USAPL forum to get myself out there a little more. Just an FYI

Benchin

Bench Press
Bar x 5
135 x 5
225 x 5
275 x 3
315 x 1
Added Titan Katana
385 x 3 3board
405 x 2 2 board
425 x 1 2 or 1 board I don't remember
445 x 1 1 board
455 x 1 1/2 board, couldn't touch, jacked my shirt up way to much
455 x 1 1/2 board.

20 min cardio
Short and sweet today!

Squat

Squat
barx5
135x5
315x5
405x3
495x1
Added Suit and light wraps
585x1
635x1
655x1
tightened wraps
675x1
705x1! new PR

RDL 275 3x6
Incline GH Raise 3x6

20 min restorative bike...

Below is a video of my 705 squat....pretty pumped about it, I had Kevin call my depth on the 635, 655, 675 and 705 so I think it's legit!

Friday

Just did some cardio and sauna on Thursday.

Friday.
Bench Press
barx10
135x5
225x5
275x3
315x1
Added Titan Katana size 50
385x3 - 3 board
405x3 - 3 board
425x2 - 2 board
435x2 - 2 board
455 2x1 - 1 board
455 x 1 - 1/2 board

DB Bench Press 3x 8 @ 95 neutral grip

Dips 2 x 8 W/ 25# plate

3 weeks out and freaking out a bit about my training, haven't squatted real good yet. going to switch to a 4 day split, monday will be heavy singles on squat, and assistant DL exercises. Tue will be Singles on Bench with some tri work. Thur will be heavy singles on DL with squat speed stuff and Friday will be bench press speed work with shoulders and arms. thoughts?

Wed.

Squat
worked up to 2 singles @ 655

Deadlift
worked up to 3 singles @ 515 with straps down.
My Deadlift suit is proving very hard to learn. But I will continue to try.

I think I'm done Bulgarian Bursting, I'm 4 weeks out and for some reason I'm not adapting to the volume like I did before I took a 10 day break. I haven't had a good squat work out since before the cruise, I'm going to work with Cal today to try to find a good way to taper myself for my meet.

Friday, Monday, Tuesday

Friday
1
Snatch Grip DL 5x5 @425
Leg Press 5x5 worked up to 9 plates on each side
2
PUll ups P/W shrugs 5x5
Back ext + row 5x5 P/W hex bar shrug 3 x 100
3
Rev Hyper 5x5

Monday
Had a really rough weekend with my buddy Tim so didn't feel the greatest Monday morning.

Squat
585x5
450 3x5

Tuesday
1
3 board Bench
worked up to 500 for 2
2
Fat Bar push press with Micro mini bands 195#
P/W
Bar Curl 135#
Green band military press + 20#
P/W
DB HAmmer curls 85#
3
Tri push down 120#
JM DB Press 70#

Wed. Thurs

Wed.

wanted to go heavy but was really soar from Monday's 3s so I went up to 655 for 2x1 I had my buddy Kevin call my depth, it seemed a lot lower than I hoped :) In my second work out I put on my DL Suit for the first time. It was a struggle. AFter getting it on I tried to pull 545 but it didn't feel right at all, so I dropped the weight down to 450 and hit 3 easy singles with the straps down. I do feel a lot of rebound out of the bottom though, I'll get used to it and it will be all good.

Thursday,

Benched with a 1 board today
405x1
425x1
435x1
445x1
455x1, near miss

445 flew off my chest but 455 got stuck a little bit.

2nd work out
Jerk 6x1 @240
P/W
Bar curls 6x3or4 @ 132 or so
Green band military press 6x3

3rd Work Out
Close grip floor press
315x1
335 4x1
Tri Push down 6x3 @ 115#

A couple of so/so days of training, it's a little sad but oh well. I'm thinking about taking my training log to the USAPL forum to get my name out there a little bit more. IDK still thinking about it.

Busy Day

Last night I got an e-mail saying that a huge project that my buddy Kevin and I are doing needs to be pretty much done by Thrusday, so naturally I didn't get a lot of work done today beings I was working on that project.

1st Work Out
Bench
Shirt and a 2 board
405 x 3
435 x 3
Raw
350 + 50#of chains x 3
340 +50# of chains x 2
340x3

2nd Work out 6x3
Cowboy bar military press
P/W
Unks

Like I said unfortunately I didn't get a lot of stuff done today, but hopefully I didn't toast my nervous system too much on bench and will be able to hit some big singles on Thursday. Also, I bought a used Titan Katana shirt and a new Titan Super Centurion squat suit today, both a size smaller for when I get down to comp. weight. I've determined that I can not get too bloated anymore between meets, especially if I am getting this new gear, I need to train in that gear and stay down near my comp weight. That is all...

Obsessed

I woke up at 4:40, I was so excited to train again....

1st Work Out
Squat:
full gear
585x3
610x3
Raw
495 3x3

2nd Work Out, everything was done 6x3
Pull ups NO BAND ASSIST!!!!!
P/W
Shrugs 635
TRX Rows w/ weight vest...weight???
P/W
One Arm shrug, used the bar with 635 on it, just grabbed one end of it.

3rd Work Out
Ball leg curls
P/W
Incline GH Hyper
went easy because I want to pull real heavy on Wed.

It feels good to be back in the weight room and training again!