My journy through strength

Conjugate Method

2011-12-21T12:38:00.003-06:00

So I've never trained at Westside, nor have I really hardcore followed the conjugate system but I understand it. I get the picture and I can understand the difference between the max effort method, the dynamic effort method and the repetition method. The problem I see is that people on the interwebz look at videos from westside and Elitefts and look for the best possible max effort movement for their style of lifting. Whether it's shirted bench, single ply squat or raw deadlifts.....Your not doing it right!!!

The conjugate method, especially the westside version of it, (No, westside did not invent it, Louie even says he didn't) is designed to work your weak points, the specific lifters weak points. These weak points are different for everyone and such max effort movements should be different for everyone. For instance, I have a weak lock out on my deadlifts, I can pull anything off the ground but locking it out stalls, max effort movements for me would include deadlifts with chains, rack pulls etc. A lot of people have weak pulls from the ground, max effort movements for them would include deficit pulls, good mornings etc.

Yes I am not blind enough to see there are many max effort movements that help the entire movement and improve on multiple weaknesses, but the point is to find YOUR weakness and improve that. Your only as strong as your sticking point!

The Army Strength Athlete

2011-12-06T11:39:00.001-06:00

There are multiple reasons multiple people join the Army, some join for benefits, some join to give their life meaning, and even some join just to get into shape. This was not the case when I joined the Army. I was a benefit guy that benefited more from the Army then just the school help. I joined when I was playing defensive line for the Minnesota State University, Mankato football team. I had been training for college football for as long as I can remember, knowing it would all lead up to one day playing in college. In college I was on a small enough scale (Army wise) that I could defiantly get away with both trying to get big and strong for football and still succeed in the Army’s physical training program.

The Army mandates that National Guard Soldiers take the Army Physical Fitness Test (APFT) once a year, twice while on active duty orders, such as deployments. The APFT consists of 2 minutes of pushups, 2 minutes of sit ups and a 2 mile run. There are standards based on the Soldiers age to determine if the Soldier passes or fails, each event is scored on a 100 point scale, 60 being just passing and 100 being a good pass, or “PT stud”. So if a Soldier scores 100 points in all three events he/she gets a score of 300, if a Soldier scores 60 points in all three events that Soldier gets a score of 180. If the Soldier drops below the standards of the PT test he/she is subject to remedial PT and possibly kicked out of the Army.

I have never been a 300 guy, I’ve scored well, 250+ but never a 300. I possess the upper body strength to max out the pushups, do real well in the sit ups but the run is always what gets me. Currently at my age (29) I have to run 2 miles in 17 minutes, this is not a problem but to get 100 points I have to run it in 13 min. Naturally I am closer to the 17 minute range than the 13 minute range, however, I have never failed a PT test.

You see when we are all born we are born with a specific percentage of muscle fibers. These fibers are broken down to fast and slow twitch fibers. There are nearly dozens of different types of muscle fibers but we all have a specific percentage of slow and a certain percentage of fast twitch, then comes the ever popular type IIb muscle fibers, these fibers are trainable. These fibers can switch to act as either fast twitch fibers or slow twitch fibers. As a former football player my IIb fibers have learned to act more as fast twitch fibers than slow twitch and thus my difficulties with the 2 mile run.

So when I got done playing football it was just a natural fit for me to merge into strength sports. I have competed in both powerlifting and strongman. I enjoy training and I don’t enjoy training without a goal. My inability to succeed in a 2 mile long slow run has made the PT test not as appetizing to me as others. Deadlifting 700 pounds however is appetizing to me, pressing a 330 pound log over my head is downright delicious. I enjoy strongman and hope to soon be awarded with a Pro Card from the ASC making me a professional strongman. However, I am still in the military and will continue to be in the military for a while.

Currently I’m deployed in Kuwait in support of Operation New Dawn and the draw down in Iraq, this is interesting because believe it or not they don’t get a lot of strength athletes that come around here. Although they do keep gym records, when I got here the deadlift gym record was 585, the squat record was 600 and the bench record still stands at 500. Within the first 6 weeks here I had re-set the records to 650 deadlift, and 725 squat, they don’t follow any powerlifting feds so the squat was a little high, but they counted it. Currently my weight is 275 lbs.

So with my upcoming goal of winning my Strongman Pro card and my everlasting thrust for strength you could imagine that I’m a little different looking than most Soldiers. Trying to get as strong as humanly possible all the while still being able to go for a 2 mile run in a passing time has stretched me both ways. The Army is attempting to fix the APFT to be more “combat like” however, that seems to be deadlocked. Not to mention the Crossfit community runs rampant around the military. My issues with crossfit can be saved for another post, however I have never figured out why they continue to ask if I want to crossfit….does it look like it?!?

When it comes down to you as a strength athlete in the military I have to run long distances. It may not be the best thing for my pursuit of strength but it is what it is, this is the life I have decided to live. That will not deter me from going into the weight room and lifting heavy. Today my training partner said to me that when I lift it’s like a spectator sport because everyone stops doing whatever they are doing and watches me squat 600+ pounds. Am I the ideal Soldier? Absolutely not. Should all Soldiers train like me? Absolutely not. Should there be some sort of mix between strength and endurance for military members? Absolutely! I think that is the biggest point people miss, they see me and they think I want everyone to look and lift like me, I don’t! There is nothing wrong with Soldiers getting cock strong though.

So in conclusion I have rambled quite a bit; however, if the reader can take anything from this realize that human beings aren’t cookie cuts. But if there is a standard it must be met, sometimes you just have to show off your athleticism and surprise some people!

Tue, Wed

2011-02-24T09:44:00.002-06:00

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

2011-02-22T08:37:00.003-06:00

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

2011-02-16T15:07:00.003-06:00

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

2011-02-15T13:13:00.002-06:00

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

2011-02-11T07:31:00.004-06:00

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

2011-02-10T09:03:00.001-06:00

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

Deadlift day!

2011-02-09T19:19:00.003-06:00

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

2011-02-08T20:47:00.002-06:00

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

2011-02-04T20:39:00.003-06:00

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

2011-02-03T09:50:00.002-06:00

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

2011-02-02T15:20:00.003-06:00

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

2011-02-01T17:19:00.002-06:00

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!

Friday and Saturday

2011-01-29T14:07:00.002-06:00

Friday

SSB squat lock outs w/ heavy bands (doubled up purple bands)
150x5
240x5
330x5
420x5
470x5

Leg Press w/ black bands
3 plates 2x10
P/W
calf raise 2x10

one arm DB Row
140# 2x10

Saturday
Strip set on bench
285 down to 115

Strip set on Viking Press (samson calf raise machine)
370 down to 140

Ran the rack with curls 10 reps 50 down to 15

Good volume and a good pump

Thursday OH Pressing

2011-01-28T07:31:00.003-06:00

Axle Clean and Press
did a few warm up sets then we did:
231x2
253x1
275x1
321x1 - Big PR
343x0 - completed the clean but just missed the jerk

Viking Press w/ Purple Bands
0x10
90x5
180x3
230x0 - stapled
140 3x5

Blast Strap push ups
2x10

Farmer's hold w/ revolving handles (150# in ea hand)
51 sec

Standing Abs 2x20

Good stuff good stuff, kinda disapointed I missed the jerk at 341 but I haven't jerked in a while. Dave and I talked about when we OH Press we should clean the first rep each time and not just take it out of the rack, I like this idea. Here is the video of my Axle C&P PR

Deadlift day

2011-01-27T08:52:00.002-06:00

Pulls from just above the knee
135x5
225x5
315x5
405x3
495x3
added soft belt
585x3
added hard belt
675x2
765x1
825x1
885x1
I'll post the video later
795 5x1

Kaz Shurgs
505 2x10

Stiff leg DL
405x5
455x5

Bar BO Row
315x5
365x5

Neutral grip Pull ups
2x5

Called it a day, feeling good about it. I'm going to do another week of rack pulls, next week will be just below the knee then I'm going after 700 again

Tuesday Upper

2011-01-25T18:01:00.003-06:00

Neutral grip bar push press
+ 96# in chains
50x5
140x5
190x3
210x3
230x1
190x3
200x3
210x3

Close grip Bench Press
225x5
275x3
325x3
365x3
325x3
345x3
felt strong here 365x3 is a new pr

Face PUlls
2x8 @ 135#
P/w
3 way neck 2x8 @ 100#

one arm DB strict press
75x5
100 2x3

good stuff today, my workout got split up because of the golf team coming in right after my bench, so it was hard to get going again. It is what it is! Still happy with my push pressing

Monday fun day

2011-01-24T19:45:00.002-06:00

Squats
135x5
225x5
315x3
405x3
Added Belt
495x3
585x3
strong solid reps
475 2x3
405x3

GH Hyper w/ blue band
3x8

One arm db bent over row
2x8 @ 140#

Later at night at the Tommy Miller Home Gym
Bar bent over rows
3x8 @ 275

Kaz Shurgs
3x10 @ 405
P/W
4 way neck done with a green band 3x10

Then I messed around with a lot of pinching and grip stuff like:
2-25lb plates pick up
4-10lb plates pick up
2-45 lb plates negatives
5 reps on the CoC #1
5 reps on the CoC #1.5
2 reps on the CoC #2
5 more reps on the 1.5

Good stuff today!

Olympic Fridays and Saturday

2011-01-23T20:59:00.003-06:00

Haven't been very good at keeping up with my work out log, I'll try to do better this next week.

Olympic Friday

Cleans (kilos)
60x5
80x3
100x2
110x1
120x1
130x1
140 2x0 - got pissed at this moment and decided I wasn't going to spend the rest of my day trying to get a weight that is easy for me so I moved on

Squats (kilos)
100x5
140x3
160x3
180 2x3
160 2x5

Snatch Grip Dead Lift
160x5
180x3
200x1
220x1
240x1

Incline GH Hyper
3x8

Saturday
OH Press w/ 96# in chains
Strict Press
95 2x5
135x3
185x1
Push Press
185x3
205x3
225 2x3

High Incline OH Lock out w/ green bands
Worked up to 225 for a few sets of 3

DB Bench Press 3x8 @ 110#
P/W
GH Hyper weighted sit ups 3x10 @ 100#

Kiser Air Rear Delt 3x10
P/W
Face Pulls 3x10 @ 120
P/W
3 way neck 3x10 @ 100

Neutral Grip Bar Curls 3x8 @ 116#
P/W
Dips 3x10 w/ micro mini band

4 x 400 meter Sprints

Good stuff on Saturday, I didn't know the chains weighed that much until I measured them, so thats always fun, going to switch up my split a little, going to go back to the lower body m,w,f upper body t, th, s going medium heavy on M, T, max effort heavy on w, th, and increase my volume work on F, and S, to include a little more running. I do have a PT test in the future that I need to do good on!

Wed, Thursday

2011-01-21T10:44:00.003-06:00

Deadlift Wednesday

Pulling from the floor with a York Power bar
135x5
225x3
315x3
405x3
Added Soft Belt
495x2
Added Belt
585x1
700x.99999 This was a grind, it took me 2 seconds to pull it above my knee and then struggled for 14 seconds to try to lock it out, long story short..I didn't lock it out

Rack pulls from just above the knee
225x3
405x2
585x1
675x1
765x1
820 2x1

Pull Ups 2x10

Called it a day, that long pull took a lot out of me

Thursday night at Dave's

Bench
135x8
225x5
275x3
Added 4 board
315x5
365x5
405x5
455x5

Seated log press
140x5
160x5
180x5

Standing strict Axle OH press
135x8
185x6
205x6

punched the clock, really tired Thursday due to wed.'s lift and the lack of heat in our house causing the repair man to come over at 12:30am Thursday morning....oh boy

Monday OH Press night

2011-01-18T07:01:00.002-06:00

Pressing at Dave's house

Viking Press w/ no bands
90x5
180x5
230 x3
280 2x3
300x2 - this is big for me

Close grip flat bench
135x5
225x5
315x5
365x2
385x1
315 2x3 - paused reps

Face Pulls - a bunch x 2

Scare Crows 3x10
P/W
Kaz Shurgs 3x10 90 kilos

That was it for tonight, a good training session. I'm going to do as many presses with 300 or more lbs as I can, this will give me more confidence with a 300 log

Saturday

2011-01-17T07:55:00.003-06:00

A little under the weather Saturday but still got some good work in:

OH Strict Press w/ Fat Gripz & 90# in chains
45x5
95 2x5
115 2x3
135x3
165x3
185x2 - grind
145 3x3

Strip Set Bench Press
275x11
255x7
185x9
115x18
Felt very swol after this

Farmers pick ups
73x1
161x1
249x1
293x1
325x0 - felt my back tighten up and shut it down, I very well could have picked this but I need to keep my back fresh for Wednesday

Press night and Olympic Fridays

2011-01-14T13:21:00.003-06:00

Press night at Dave's

Bench Press
135x5
225x5
Added 4 Board
315x5
365x5
405x5
425x5
455x5
505x1 - PR
weight just feels light

"high" incline bench, the bench was at about 85 degrees, but Dave says it's a high incline
135x5
225x3
275x0
225 2x3

One Arm DB OH Strict Press
50x5
85x3
100 2x3

Kaz Shrugs
120 kilos 3x10

Good Stuff tonight!

Olympic Fridays
We watched the snatches and clean and jerks of the 83 kilo lifters at the Atlanta Olympic Games and became inspired

Clean (kilos)
60x5
80x3
100x2
110x1
120x1
130x1
140 0,0,0,0,0,1

Finally on the 5th or 6th rep I power cleaned 140, each attempt was so close, but then I told myself that I would go one more attempt at it and nailed it, barely had to squat under it...ridiculous

Olympic Back Squat
100x5
140x3
160x3
180 2x3
180x2 - no hands!

3 in Battling Ropes,
Tabata interval.....helll

Good couple of training Sessions!

Coan Phillipi Week 6

2011-01-13T09:21:00.003-06:00

Week 6 trained at 8 am with Cal and Kevin, this was a big day

DL from the floor no belt w/ Ironmind S-cubed Bar
140x5
230x5
320x4
410x3
500x2
600x2

So now Cal wanted to go for his 700 so we loaded a Texas power bar up and he let it rip, got it to about his knee and stalled out, this was not good, Kevin decided he would go for 600 so we loaded that up on the power bar and he stalled out below his knee too, at this point I was getting pretty pissed off watching my 2 training partners fail on their DL goal. So I decided I would go for 675 which would be a 25# PR. I got pretty jacked up, put on a belt and ripped it, I crushed it and it felt amazing.

We came back and hit our speed DL with out a belt on the S-cubed bar 500 + 40# in chains 3x3

Power Shurgs
455 3x5

So after consulting the Coan/Phillipi high council they said I had to pull 700 next wed or I will have to quit the program, wait a few weeks and start over with better supervision because of the deviation from the plan. I'm pretty sure they were just joking but who knows.

Monday Overhead

2011-01-11T11:24:00.002-06:00

Heavy lock out work tonight at Dave's

High incline Axle banded rack presses, from just above the head
35x5
Added Choked green bands
135x5
225x5
315x3
365 2x3
385x2
315x5

Viking Press - no bands
90x5
180x5
230 3x3 - easy reps, this was crazy different not using bands

Band tri push down 3x15

That was it tonight, had to get home to watch the National Championship game, what a game!

Friday Squats and Stones

2011-01-07T15:09:00.002-06:00

Trained with Joel D at the U today

Squats
45x5
135x5
225x5
315x3
405x2
Added Belt
495x2
585x1
Added Knee Wraps
635x3
All were done high, but its still good stress with the Coan/Phillipi DL workout 2 days ago. I'll take it

Stones
300x2
378x1!
300x4

Haven't done the heavy stone in a long time, had some real troubles with it laity, I used some stone sleeves I bought from Brian Shaw, they helped a lot, held tacky well and didn't slip or tear off.

Below are the videos from today!

Friday Squats and Stones

2011-01-07T15:07:00.001-06:00

Coan Phillipi Week 5

2011-01-06T11:15:00.002-06:00

Week 5

DL from the floor with Ironmind S-Cubed bar
135x5
225x5
315x3
405x3
495x1
560 3x3 - Strong reps

Speed DLs
455 + 40# in chains 3x3

Power Shrugs
420 3x5

Stiff Leg DL
420 2x5
440x5

Bar BO Row
320 3x5

Rev Grip Lat Pull Down
255 + micro mini bands 3x5

Cambered Bar GMs
370 3x5

Good stuff today, we took our time between sets and exercises because it isn't a circuit.

Tuesday Bench

2011-01-05T08:57:00.003-06:00

Bench Press
45x10
135x5
225x5
275x3
335x1
365x1
405x1
365x3
365x2

Incline DB Bench w/ Fat Gripz 3x6 @ 100#
P/W
3 way neck 3x10 @ 85#
P/W
Kiser Air Rear Delt Raise 3x8

Neutral Grip Bar Front Raise 3x8 @ 100#
P/W
Kiser Air Side Raise 3x8
P/W
Incline DB Rear Delt 3x8 @ 35#

Band Tri Push Down, Kiser Air Curls w/ Grip Force
5 min EDT

Good stuff today, my neck was crazy soar after my neck session on friday night, so I dialed it down a notch. This was the first time I've done any sort of curls in a while and my arms were swole up!

Front Squat & Back at the Viking

2011-01-04T08:53:00.004-06:00

Front Squats last Sunday,

I watched WSM all day long and got excited to train. Jason Bergman's Squats were amazing and really motivating,

So sunday night I went down to the basement and hit some front squats
135x5
225x5
275x3
325x1
275 4x3

Snatch Grip RDL
275 3x5

A good little drip in for the new year....

Monday, back at the Viking at Dave's house
We started with Clean and presses with the Axle (kilos)
55x3
105 2x3
115x3
124 2x0 - so close but didn't get the cleans

Viking Press w/ Purple Bands
90x5
140x3
160x3
180x2
200x2
230x1 - PR
200 3x2

Called it a night after that, Dave is injured so the training intensity wasn't what it normally is but still some good stuff. Going to hit some bench and Acc pressing stuff today

Last Workout of 2010

2010-12-31T18:46:00.004-06:00

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!!!!

2010-12-29T13:11:00.002-06:00

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

2010-12-28T13:51:00.003-06:00

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

2010-12-27T21:18:00.001-06:00

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

2010-12-22T15:01:00.000-06:00

Coan Phillipi Week 3

2010-12-22T14:52:00.003-06:00

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

2010-12-21T10:32:00.003-06:00

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

2010-12-20T08:59:00.004-06:00

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

2010-12-16T12:04:00.002-06:00

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...

2010-12-14T14:22:00.002-06:00

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

2010-12-11T18:08:00.003-06:00

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

2010-12-08T20:07:00.003-06:00

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

2010-12-07T21:30:00.002-06:00

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

2010-12-07T07:33:00.002-06:00

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

2010-11-30T17:44:00.002-06:00

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

2010-11-23T06:58:00.002-06:00

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

2010-11-20T17:08:00.003-06:00

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

2010-11-19T09:34:00.002-06:00

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

2010-11-17T20:39:00.002-06:00

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

2010-11-17T20:37:00.001-06:00

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

2010-11-16T07:03:00.003-06:00

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

2010-11-11T20:44:00.001-06:00

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

2010-11-11T20:37:00.002-06:00

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

2010-11-10T22:05:00.002-06:00

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

2010-11-09T20:49:00.001-06:00

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!

2010-11-08T21:12:00.002-06:00

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

2010-11-07T11:26:00.002-06:00

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

2010-11-05T14:18:00.002-05:00

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!

2010-11-03T19:06:00.000-05:00

Deadlift Wednesday

2010-11-03T19:02:00.002-05:00

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

2010-11-01T21:46:00.003-05:00

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

2010-10-30T17:59:00.002-05:00

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

2010-10-28T20:31:00.002-05:00

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

2010-10-27T20:02:00.002-05:00

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

2010-10-26T13:41:00.002-05:00

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!

2010-10-25T20:56:00.002-05:00

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

2010-10-24T17:35:00.000-05:00

Events

2010-10-24T17:30:00.003-05:00

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

2010-10-21T21:18:00.001-05:00

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

2010-10-20T20:50:00.003-05:00

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

2010-10-19T12:59:00.004-05:00

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

2010-10-18T21:29:00.005-05:00

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

2010-03-30T07:12:00.001-05:00

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

2010-01-26T20:22:00.001-06:00

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

2010-01-25T15:02:00.003-06:00

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

2010-01-24T11:39:00.001-06:00

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.

2010-01-21T07:31:00.001-06:00

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

2010-01-19T21:25:00.002-06:00

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

2010-01-14T21:47:00.002-06:00

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

2010-01-12T22:13:00.002-06:00

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

2010-01-12T07:21:00.002-06:00

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!

Last day of working out in 2009

2009-12-31T17:15:00.000-06:00

1st Work Out
Bench Press singles
Gear: Titan Fury Shirt, EFS Wrist wraps, old belt found in the weight room
405, 415, 425, 435, 445 yet another new PR

2nd Work Out
Jerk 5x1 worked up to 220
P/W
Straight bar curl 5x3 155
Curl to press 65# 5x3

3rd Work Out
Close grip floor press 275 + 60# of chains 5x3
JM DB Press 70# 5x5

A good way to bring in the new year, the 17th PR in the last 8 weeks. 5 lbs away from my original 2010 goal, that might need to be redone. I am going on a cruise tomorrow for some well needed R&R 3 times a day 6 times a week for 8 weeks will wear one out. So I'm pumped about all my PRs because I am currently in a state of overtraining, so the idea is after my cruise I will be supercompensated a little and be stronger! Next work out isn't scheduled until January 11th where I will continue to Bulgarian Burst!

PRs

2009-12-31T07:22:00.004-06:00

I know this could be premature beings I have my last 3 work outs today but I went through my blog and found all of my training PRs that I have reached in the last 8 weeks. Keep in mind I'm somewhere around the 140 work out mark since the beginning of my Bulgarian Burst in early November. A lot of people don't get 140 work outs in a year. Also, it's not like this is my first time training, I've been lifting heavy for over a year now and lifting all my life. So anyway here are my PRs...

Deadlift
585x1
405 5x6

Bench Press
Raw 375x1
Geared 435x3 off a 2 board
315x6
5x5 @ 315
325 + 60# of chains x 3

Squat
Raw 585x1
460x6
435x8
455 + Blue and Green Bands (100# at top) 5x3

Close Grip 4 Board Bench
400x3

Rack Pulls (from just below the knee)
585 3x3

SSB Squat
510 + 80# of chains x 5

Shrug
675 x 3

Push Press
235x3

16 PRs in 8 weeks.

Hopefully I can add a few more after my work out today!

Lowerbody Singles

2009-12-30T18:22:00.002-06:00

1st Work Out
Squat
Worked up to 2 singles @ 675

2nd Work Out
Deadlift
Pulled Conventional toady
Worked UP to 585!
New PR, a training goal I've been working on for quite some time. I then got home and found my new Inzer Max DL suit waiting for me! I tired it on and it is extremely tight, it will take a while for me to "slip" into it.

3rd work Out
Wide grip pull ups 5x5 used micro mini, it's my safety blanket
T-bar Rows 5 plates on the end 5x5
Back ext rows 135 5x5

I tried to get video of my 585 but my phone recorded the video and then told me that it was recorded in an unsupported format, such is life...Next time I hit it I will take a video of it.

5x3

2009-12-30T06:41:00.002-06:00

Monday
Got back late and all I had time for was my squats
Worked up to 585 x3 (suit and knee wraps)
4x3 @ 445 W/ choked green bands and 30 lbs on chains

Tuesday
1st Work Out
Bench Press 5x3 @ 315 W/ 60 lbs on chains
20 min walk, 4 mph 1.5 incline

2nd Work Out
Neutral Grip Shoulder Press @ 165
P/W
Straight Bar Curl 135
Band shoulder press green bands W/ 15lb weight
P/W
Hammer Curls 85
5 min EDT
Straight Bar curl @ 85
P/W
Neutral Grip Shoulder Press 135

3rd Work Out
Close grip fat bar floor press 275
Tri Push Down 120
P/W
WTD dips 45#

Sauna for 20 min. The new sauna in the locker room is really nice...i mean really nice

pre-Christmas training

2009-12-27T22:25:00.002-06:00

Wed of last week
Squat,
Worked up to 675, killed it, 705 got stuck on the way out of the hole.
Deadlift,
Hit 545 for 1

Thursday
Bench 5x1 @ 405
2 min Chest Iso Hold

Here is a video of my 675 squat any thoughts?

5x3 Upper Gear

2009-12-22T16:55:00.003-06:00

1st Work Out
Bench
warmed up then added shirt off a 2 board, 405, 435 and stalled out at 455, set up was wrong, board was wrong...the whole lift was wrong,
took off shirt and hit 315 + 60# of chains for 2x3
Fat Bar Incline Bench, 275

2nd Work Out
Push Press 225#
P/W
Fat Bar drag curl 125#
Band military press, standing on green bands and doing a military press w/ them
P/W
Hammer Curls 85#
DB Side raise 50#
P/W
Hammer Curls 85#

3rd Work Out
Close grip 4 board press 385#
Tri Push Down

Pissed about my bench, but it is what it is...

5x3 Lower, geared up

2009-12-22T06:59:00.002-06:00

Squat
Warmed up
added suit and loose wraps 585, 605, 605
took off the suit and warps and hit 495, 495

2nd Work OUt
Bar shrugs
P/W
Pull ups
Back ext. rows 70#
P/W
one arm shrugs
Dynamic Lat pull 255#

3rd Work Out
Rack Pulls worked up to 585 for last two sets
SL Rev Hyper 250#
Incline GH Hyper, inclined as far as I could!

I will add my gear on both the 5x3 days and the 5x1 days, need to get used to it!

finals...

2009-12-18T16:23:00.002-06:00

So this week has been finals week, thus the disorganization of my updates.

5x1 benching went well, i got to put my shirt on again!
hit 365 off a 2 board and it flew up
385 off a 1 board...made it look stupid
405 off my chest was like nothing
415, the first one I jacked my shirt up and hit 415 real easy,
the second one I didn't jack my shirt and it was more of a struggle.

The 5x1 bench work out signified my 100th work out in the past 6 weeks. Wow how the time has flown so Ben, my training partner brought an ice cream cake from DQ and we took a good healthy bit of that cake down, that really messed up our 2nd work out, jerks and log press

5x5 lower today,
SSB squats to a 12 in box 505 5x5
did a lot of back work in my 2nd work out
3rd work out did some snatch grip RDLs....good stuff

Finals is over so I am half way done with my masters degree!

A lot of Catch up

2009-12-17T08:50:00.002-06:00

Tuesday was 5x3, nothing really new. I even kinda went light due to the finals load. Bench went well as did my shoulder presses.

Wednesday was 5x1 lower

1st WorkOut
Worked up to 2 solid 615 squat singles with my suit on and straps down. Very nice.....
Back was back...whatever,
I pulled 535 for 2 singles too I can tell my squat has gone up a lot but I'm always so gased when I get to my pulls that I think they have gotten better.

I'm going to continue to load up until the beginning of January, I'm going on a cruse Jan 1-8 and I don't plan on touching a weight during that time. so hopefully I will supercompensate a little. Then it's back at it Bursting untill my meet in Feb. I will just continue to drop volume lower and lower until I peak myself. I dig it.

5x3 Lower

2009-12-14T21:44:00.000-06:00

Everything was done 5x3 today

1st Work Out
Power cleans 220#
Squat with big Blue choked bands (100# at top) 450# on bar
Dead start box jumps, sitting on 12 in box jumping to 30 in box

2nd Work Out
Pull Ups
P/W
Shrugs 585
DB BO Row 140#
P/W
One Arm bar shurgs, holding on to the end of the bar, 6 plates on the side I was holding onto
Bar BO Row 315#

3rd Work Out
Rack Pulls, from just below the knee, 2 sets at 495 3 sets at 585
SL Rev Hyper 225#
P/W
Incline GH Raise

I really feel like my hamstrings are getting stronger, I just wish my upper back was making the same type of gains.

5x5 Upper

2009-12-13T08:41:00.002-06:00

Everything was done 5x5 today

1st Work Out
Bench Press worked up to 315 for last 3 sets
Cowboy bar bench used 225
Dual action DB Bench, 40# on the kiser air machine and 50# DB in my hand
the kiser air machine is set up to pull my arms out while I do a DB Bench, a real fight of a lift.

2nd Work Out
Military Press worked up to 185#
P/W
EZ Bar curl, 80# + 30# of chains
DB Shoulder Press 65#
P/W
DB Curl 50#
OH Lat Raise 35#
P/W
Incline DB Hammer curl 50#

3rd Work Out
Dips BTW+40# of chains around my neck (I looked BA)
Tri Push Down 105#

A full 18 work outs this week.......wow all of a sudden sets of 5 is a real struggle!

5x5 lower

2009-12-13T08:38:00.002-06:00

Everything was don 5x5

1st Work Out
SSB Squats with 80# of chains, 510# on bar
Front step up onto 18 in box

2nd Work Out
Lat Pull down 225#
P/W
bar shrugs 585#
DB BO Row 140#
P/W
Neck 100#
Bar BO Row 225#
P/W 3 sets of 100 135# trap bar shrugs

3rd Work Out
RDL worked up to 335#
SL Rev Hyper 225#
Incline GH Raise

5x1 upper

2009-12-11T07:19:00.002-06:00

everything was done 5x1 unless otherwise noted

1st work out
bench press worked up to 375 new PR
Bench Press Iso hold 2 in above chest

2nd Work Out
Jerk worked up to 220
P/W
Bar Curls 5x3 175#
Cowboy bar standing military press 185
P/W
DB Hammer Curls 5x3 90#
Snatch Iso hold 275
P/W
Partner rest. curls

3rd Work Out
Narrow grip floor press w/ 60# of chains 315# on the bar
California Press 200# 5x3

Good Day, it's nice to see PRs falling when I'm 5 weeks in on extremely high volume training!

5x1 lower

2009-12-09T17:08:00.001-06:00

Everything was done 5x1

1st Work OUt 9:00
Squats worked up to 585 with just a belt, cut it about an inch to an inch and a half high but the weight moved real quick

2nd Work Out 1:30ish
Lat Pull Down (5x3) 255#
P/W
Shrug (5x3) 675#
Lat Pull Iso 4 sec hold 225#
WTD Back ext. 45#

3rd Work Out (230ish)
Dead Lift 500, 520, 520, 500, 500 weight moved well excited I hit these numbers with all the training I've been doing...
Dead start SSB GMs 295#

Pumped about my numbers today, 585 felt really good esp. for a raw squat, my DLs went well especially since it was my 9th work out of the week!

5x3 upper

2009-12-09T09:42:00.001-06:00

Everything was done 5x3 today

1st Work Out
Bench Press + 60# of chains, worked up to 325 for last set
Incline Fat Bar 285#
DB Incline bench 110#

2nd Work Out
Push Press 225#
P/W
EZ Curl 120#
DB Push Press 85#
P/W
Straight bar curl 135#
DB Hammer curl 65#
P/W
Arnold Press 65#

3rd Work Out
Close grip 3 board press 365#
DB OH Tri ext 100#

5x3 Lower

2009-12-07T21:57:00.002-06:00

Everything was done 5x3 today....

1st Work Out (7:30)
Power Cleans 220#
Squat onto a 12 in box w/ green and micro-mini band (100# of tension at top) 455# on bar
Rack Squats 600#, went a little lower with the bar
P/W
Squat OCs (12 reps)

2nd Work Out (9:00)
Pull ups
P/W
Bar shrugs 675#
DB BO Row 140#
P/W
Farmers Shrug 200+#
Bar BO Row 315#
P/W
Neck

3rd Work Out (12:45)
Rack Pulls worked up to 575#
Incline weighted glute ham raises 45#
One Leg Rev. Hyper 200#

Done and Done! Weight moved really well today......really well, pry should have squatted more weight but it is all good I want to get crazy on Wed.

5x1 Upper

2009-12-03T21:22:00.002-06:00

1st Work OUt 1:30
Bench Press 350
Bench Press Iso @ 2 in off chest (4 sec)
DB Incline Bench 110# 5x3

2nd Work Out 3:30
Jerk 225
P/W
DB Hammer Curls 80#
Cowboy bar press 185

The weight room got crazy busy at like 2:15 so the second work out got cut off and the third work out is non-existent. It is what it is. 350 felt okay, my elbows really hurt at the bottem and I think that hindered my speed off my chest but it was okay

5x1 Lower

2009-12-03T08:21:00.003-06:00

Everything was done today 5x1

1st Work Out 7:30
Squat
550 (92%)
Tried to pull afterward but that wasn't happening so I just shut it down

2nd Work Out 9:00
Lat Pulls 5x3 250 (stack)
P/W
bar shrugs 675 x3
Lat Pull Iso at the bottem 4 sec.
P/W
DB Shrug Iso at top 140#
WTD back ext. x3

3rd Work Out (1:30)
GM worked up to 300#
RDL worked up to 425#
SL split ISO 4 sec.

I'm really worn down right now, my elbows were hurting so bad after my squats my hands were shaking, it's weird they don't hurt when I do any pressing movements, or any pulling movements, just when I squat...