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!