Last Workout of 2010

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!!!!

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

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

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

Coan Phillipi Week 3

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

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

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

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...

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

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

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

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

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