Kind of a download

Squat
Barx5
135x5
225x4
315x3
405x2
495x1

Isometric French Contrast
495 x 2 (2 second pause at bottem)
Depth jumps x 4
495 x 2
Acc. Band Jump x 6
Did this 3 times

A few pin pulls with 495

Sled push/pull

In and out today, tough getting going after a long weekend of camping and all morning on the computer finishing my supertraining paper.

2 board press

Rough one today, all the hard training from this week has came up and kicked my ass today.

Bench
135x6
225x5
275x3
335x1
Added 2 Board
365x2
385x2

Elbows hurt like hell and I'm excited for the weekend. So I shut it down pretty quick, did some restoration stuff so I can hopefully feel better monday! Going to Duluth to camp with some friends of ours this weekend, should be fun. I love sleeping outside!

Max Effort Dead Lift

Dead Lift
Barx5
135x5
225x5
315x3
405x1
455x1
495x1
515x1
550x1/2

F*in Dead lifts how I hate you!

Rack Pulls
495x3
495x3
550x3
585x3

Step Up 3x8

Rev Hyper 2x12
Lat Pull Down 2x12

Ran sprints with Kieth Ballard today after I think it went like this....
60sec at 8mph
30 sec off
60 sec at 8mph
30 sec off
45 sec at 10mph
30 sec off
45 sec at 10mph
30 sec off
30 sec at 11.4mph
30 sec off
30 sec at 11.4 mph
30 sec off
15 sec at 11.4
30 sec off
15 sec at 11.4
Took 10 min. total, wanted to go faster but the treadmill was maxed I like doing things as heavy as I can, or as fast as the machine lets me!

Other than my fun run, my lift sucked. I'm not really surprised after the past two days, but I wanted 550 real bad. Same sticking point as always, I asked Cal Dietz to watch it and give me his input, he said bad glutes/hamstrings I find this hard to believe when I can squat 600+ and have bad glutes? Anyway, I'm going to try to find another person to watch and give me some input.

Max effort Bench Press (3rd week)

Bench press
barx5
135x10
225x5
275x3
335x1
Added Titan Fury Shirt
345x1
365x1
385x1
405x1
425x1 BIG PR

It was hard to touch with 345, 365 and 385. After that the weights moved easy. My butt came off the bench a lot during the 425 but when I'm still 10 weeks out from the Hudson Natural Open I'm happy with this..

DB Shoulder press 3x8
Bar 21s x3

Bar shrugs 3x16
Close grip 3 board press 3x3
worked up to 325 (new PR)

DB Curl to press 2x10
Tri push down 2x16

Chest Iso Hold 1x 120seconds....

Pumped about my new bench max, the weight felt good, my elbows kinda hurt now but my wrists are good.. here is the video of my 425 PR...

Heavy ass Squats (3rd Week)

Today I wanted to go up and see where I'm at with my squats. I used a belt and knee wraps but no suit.

135x5
225x4
315x3
405x2
495x1
Add Wraps
545x1
585x1
605x1
635x1
655x1/2 got about half way up and started to fall forward.

Lunges 3x8
Lat Pull down 3x12

RDL 2x8
DB BO Row 2x8

I had drill this past weekend and got little to no sleep so I got a lot of caffeine in me but I was shot after my squats so I shut it down. Here is a video of my 635 squat...

Acum, shirt work

Bench press
135x10
225x5
275x3
335x1
Added Titan Fury
3 board
405x3
455x3
475x3
495x1
455x0 off a 2 board


DB Bench
100x6
105x6
110 2x6
P/w
Full can x 6

Push Press
168 3x8
Drag Curl
105 3x12

DB Curl+pump
55 3x8

Dips
2x20

First time ever benching with a shirt...495 off a 3 board. I'll take that. I bombed out on the 2 board, I think the shirt needs to get broken in some more. I've never felt 495 in my hands before...it felt heavy but the shirt popped it off the board, it was pretty cool

Damn Suit!

So last night I got my new squat suit, however after an hour of Kevin K and I squirming into the suit I've decided it was too small. That sucks because it took me about a month to get this one and it pretty much ruined my work out

DL
315x3
365x2
405x2
445x2
hour break trying to get my suit on
445x2
495 3x1

Step ups 2x6
Lat pull 2x12

Glut ham raise
1x12

then I said F**k this s&&t and decided to save it for friday.

Acum Upper ME ecc.

Bench Press
5,3,1 warm up
335x2
345x2
345x2
350x2
All were 5 seconds down, I got a good push off my chest on all of them but the spotter grabed it the rest of the way.
Paired With
DB Rear Delt,
Rack band push ups

DB Incline press
90 4x6 6 seconds down
Paired with
empty can x 6

DB Shoulder press 4x8
Bar 21s

Shrugs 3x16
close grip 3 board press 3x3
worked up to 315 on close grip bench new pr

DB curl to arnold 3x10
fat bar tri push down 3x16

Good lift today, again weights felt light. Went to uptown nutrition after wards and dropped a cool 3 digits on sups. It's my weakness if I've ever had one. Also, my gear came in today. I got the furry shirt and the superior squat suite, I obviously tried to put both on and got it half way...I need someone there to help me in it. Good stuff, I'm looking forward to seeing how this gear works out for me!

After writing this I looked at my boy kevin's blog. He ran....so I ran.......
3 min at 1.5 elevation at 8 min pace
sprints 30 sec on 30 sec off
8 mph
8.5 mph
9 mph
9.5 mph
10 mph
11 mph
12 mph
I forgot how good a sauna suite feels when I have a good sweat going....mmmmmm perspiration!

Acum, Lower ECC French Contrast

Squats
5,3,1 warm up
450 8 sec. eccentric x2
Hurdle hops x6
Squat 495 x 2
Acc Band Jumps x 6

Did this 3 times, droped the weight for the eccentric part by 100 lbs (to 75%). Went a lot better today.

Rack Pulls
495 x2
550 x 2
550 x2
585 x 1

Walking Lunge 2 x 8
DB Bent over rows 2 x 16

Rev. Hyper 2 x 16
TRX Rows 2 x 10
Gripper 2 x 20

Inversion 120 seconds.

Felt really good especially after a hard weekend of adult beverages.

Acum Upper ME

Bench Press
135x10
225x5
275x3
315x1
Added 3 board
385x2
405x2
425x2
450x2 (PR)

DB Bench
Worked up to 110s x6
P/W
Empty Can x8

Push Press 4x6
P/W
Drag Curl 4x12

Curl + Press 3x8

Dips 2x15

Inversion 90 seconds

20 min. on bike.

Pretty cool, never felt 450 in my hands on the bench so that was neat. I got to watch one of the U's guy b-ball players do jump squats with 265. He did 1+1+1.....10 times, keeping every one of them above 1.2 m/sec. Thats some crazy shit!

Acum Lower ME

Dead Lift
360x5
360x2
440x2
440x2
468x2
468x2
495x1
495x1
507x1
507x1/2 Got it to just above my knees

Step Up
100lb DBs 3x6
Squat Lat Row 3x16

Good AMs
185 2x8

Walking DB RDL 2x8
Bent over rows 2x8

Twisting Rows
2x16

Kinda a rough day today, blew my load on Monday so today was real hard. I was suposed to do another pull but it wasn't happening. Then Jason Blake turned my music off right before my last set of twisting rows. That shit pisses me off!

Acum, Ecc Upper

Bench Press
315 3x3 5 Seconds down
335 2x3 5 seconds down
Paired With
DB Rear delt x8
Rack Band Push ups x6

DB Incline Bench
85 4x6 5 seconds down
P/w
full cans x 8

DB Shoulder press
75 3x6
P/W
Bar Curls 21s

Shrugs 315 x 16 3 sets
Close Grip 3 board press 3x3

Tri push downs 3x16 (fat bar)
DB curl 3x16

Good one today took me just over an hour.

Acum. Ecc FC Day 1

Squat:
550 x 2 8 seconds eccentric
Hurdle Hops
495x2
Acc Band Jumps

Did this French Contrast 3 times

Rack pulls, 1.5 inch below the knee
550 3x2
585x2

Walking lunge 185x8 up a hill 2 sets
DB Bent over Rows 95 2x16

DB RDL + Shrug 95 2x16

rough day. Heavy ass weight. I got helped up on the eccentric squats, that shit made my eyes turn red real quick.

Download week...

Download weeks suck ass....

Squat
135x5
225x4
315x3
405x2
455x1
500 3x1 with belt

Bench Press
135x5
225x5
275x3
315x1
335 3x1

DB RDL +shrug 3x12
P/w
Curl to press 3x8

Short and sweet today. Weight moved super easy. I also ended up running 4 pro agilities against various high school hockey players. I went 3 for 4. Yeah I still got it!

Friday Morning

I had to lift in the morning friday because we headed out of town this weekend to help celebrate my Mom's birthday. I was alone in the weight room so I had no spotter. My work out went like this:

Floor press:
135x5
185x5
225x5
275 3x5

Overhead press
3x8

DB Bench press
100s 3x8

OH Lat raise
3x12

DB Single Arm preacher Hammer curls
3x8

Done and Done

Next week is a de-load week. I need to get my BW under control. I'm going to find a good hill here in burnsville and run the shit out of it!