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.