Tue, Wed

Haven't kept up on the log, I apologize

Tuesday

Push Press
Worked up to
150 kilos! - PR
Just missed 155 kilos, got it out of the grove
100 kilos 2x5 strict press

Close grip Cambered bar bench
worked up to 340x1
then:
280 2x8

Then we did some crazy shoulder circuit that Dave dreamed up
a bunch of stuff x a lot

Wed
Hex bar DL (17" pick up) - to simulate a car DL
Worked up to 610
As many reps as possible in 60 seconds, 16 reps

Sandbag load on Rev Hyper machine
262 sand bag - 5,4,3,2,1

Called it a day after that, some good stuff

Thur, Fri, Sat, Mon

Haven't loaded anything in a while so here it goes

Thursday,
Axle Clean and Press
Worked up to 330 almost locked it out 3 times, finally just jerked it, PR for anything overhead, I should be able to push press 330 real soon

Friday
Yoke Walk
Up to 880 felt alright, not really fast but grinded it out

Stone over bar
Hit the 378 stone again, the tacky and stone didn't want to bond so it was tough

Saturday
Bench Strip Set 275 down to 135

Shoulder circuit 2x12

Ran the rack with curls

Steady state running :(

Monday
Worked up to 140 kilo clean x 2, just missed the 3rd one

Squats
Worked up to 455x3 high bar olympic squats

Neutral grip BO Row
Up to 400x5

The whole no carb thing is really bogging me down, I'm sleeping well but just don't have a lot of energy, it is what it is

Another sweet Wednesday

Another great wed. training atmosphere, about 12 dudes in here lifting again.

Rack pulls from mid-shin
135x5
225x5
315x3
405x2
495x1
Added Soft Belt
585x1
Added hard belt
675x1
725x1
765x1 - grind!
675 2x2

Stiff Leg DL
315x5
405x5

Glute Bar Lifts
405 2x5

Reverse Hyper
150 2x5
P/W
DB BO Rows
140 2x5

Dave brought his wrist roller again
90#
135# - 24 seconds
180# - 48 seconds
Then dave did 135 in 19 seconds so I had to go again
135# - 17 seconds!
It's always fun to beat Dave in things

Monday, Tuesday

Monday,

Power Cleans (kilos)
60x5
100x3
110 2x3
120 3x3
Caught all very high, good strong pulls

Back Squat
warm up to:
180 kilos 5x5

200 kilos 5x3

4x400 m sprints


Tuesday

Bench Press
135x5
225x5
275 2x3
295 2x3
315 3x3
335 2x3
345 x3

Cambered Bar Strict OH Press
135x8
185x8
205x8
Paired With
3 way neck x12 w/ 120#

Single Arm DB OH press w/ Fat Gripz
90# 2x8 ea arm
P/W BTW Dips 2x10

Tonight I'll hit arms 10x10 Straight bar curl with 100# P/W Band push down

Thursday night pressing at Daves

Trained with Joel, Dave and Ben. My back was pretty beat up from Wed's PRs but the more log I did the more it loosened up.

Log Clean and Press (kilos)
100 1 clean 3 presses
100x2
110x2
120x1
130x1
137x1 - PR
141x1 - PR
125x4
100x5 - tech work, didn't move my feet, clean and press was 1 movement, I was tired after

Incline Bench
135x5
225 2x5
295 3x3

By this point I was getting pretty tired but Dave got a new wrist roller that is 2.5 in thick has knurling and can slide on the power rack saftey bars so we rolled it forward and reverse and timed ourselves

95# in 35 seconds
140# in 45 seconds
then we went 185 just forward and joel finished it reverse.
I have never had a forearm pump like that!

Here is a video of my Log pressing:

Video of all my deadlifts yesterday

Here is a video of all my pulls yesterday, 635 - last warm up, 700 - new pr, 585x8

Deadlift day!

Deadlift day, we had quite the day in the weight room. Dave, Cal, Kevin and I were there but we also had Joel from kato. Danny and Tad, our two hang-arounds, Gary our intern as well as the whole football staff as they were starting week 1 of Coan/Phillipi. We had 3 platforms going and it got pretty crazy!

Deadlift from the floor
135x5
225x3
315x3
405x2
455x1
545x1
635x1
700x1! new PR

This took me a while to cool down from, but after I was cooled down I decided to go 585 touch and go reps, as many as I could for 75 seconds, I got 8.

After that I played around with some light GMs with a band pulling me backward, it's some crazy idea Dave came up with and that was it. 585x8 after 700x1 was pretty taxing. All in all it was a sweet day, we had a broken finger, a bloody nose and someone passed out, this means its a good deadlift day! Here is the videos of my lifts.

635 Warm Up


700 new PR

Monday, Tuesday

Monday,

Speed squats
Warmed up then:

140 kilos tendo squats 2% drop off, 5 sets, cut it off at 5 reps, 3 total reps were under 1m/s

Tuesday
Strict Press (kilos)
60x5
80x5
100x3
110x2
120x1 - PR
110x2
100x3

Incline bench lock outs with green band
135x5
185 2x3
230x1

KA Curls w/ Fat Gripz 3x12
P/W
Band Tri Push down 3x12

Tomorrow I hit 700 deadlift!

Friday Pressing

Bench
45x5
135x5
225x5
Added 4 Board
315x3
365x5
405x5
455x5
505x2 - PR

Cambered bar Strict OH Press
135x5
185x6
205x6

DB Incline Bench
110# 3x6
P/W
3 way neck 3x10 @ 120#

Shoulder Circuit 3x9
Cambered Bar Front raise 50# 6 sec hold every 3 reps
Upright Row 132#
Blast Straps scare crows

Dips 2x10
P/W
GH HYper sit ups 2x10 @ 100#

Bar Curls w/ fat grips 2x8 @ 98#

Good workout today, my 4 board bench was sweet. Thursday I played raquetball so I didn't lift because I was exhausted. Tomorrow I think I'm going to get a light squat it and shut it down. I need to be fresh for Wednesday

Videos of Rack Pulls

Here are 2 videos of the last two weeks of rack pulls

900lb Rack pull from above the knee




805lb Rack pull from below the knee



700 will fell like 405!

Wed deadlifting

Rack Pulls from just below the knee
225x5
315x5
405x3
495x2
Added Soft Belt
585x1
Added hard belt
675x1
725x1
805x1 - PR
705 3x1

Stiff Leg DL
405x5
495x5

BO Row
225x5
275x5

Rev grip Lat Pull Down
2x5 255 + micro mini band

Cambered Bar GMs
405x5
455x5

Good day, next Wed 700 will fall

Monday, Tuesday

Monday

Cambered Bar Squat
140x5
230x5
320x3
410x3
500 2x3
550x3

Single Leg Leg Press 3 plates 1 25 3x3
Paired With
Partner Band Abs 3x6

Tuesday
Bench Pressin
135x5
225x5
315x3
365x2
405x1
365 2x3
405x3

2 hrs later
Push Press (kilos)
60x5
100x5
120x3
130x1
140 4x1 - good stuff

Felt good to get push some heavy weights today, I've concentrated on my deadlift for so long it's about time to set some OH PRs, but my priority is to pull 700!