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PostPosted: Fri Nov 06, 2009 5:49 pm 
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Wed 11/4

Sucked so bad I'm not even going to bother posting

Fri 11/6
Needed redemption

Push Press warm up/Plank superset
PP Working sets
250 x 5
285 x 3
315 x 3

Squat warm up/scap pushup superset
Squat Working sets
430 x 5
490 x 3
550 x 5

Weighted Pushups x 10 45lbs/Pullups bwt x 10/Rear foot elev. SS 135 x 10 (these are very humbling for me!) did 3 sets

Felt muuuuuch better today. Pretty happy with this work.


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PostPosted: Sun Nov 08, 2009 10:33 am 
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11/8

Events day. Only had time for 2

Axle continental and press
just training technique here went up to 275. That's the best I've been able to do, however, I can clean and press a 300. After I work more on the technique, I should do well over 330.

Farmers
Worked up to 351 x 90ft PR!!!


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PostPosted: Sun Nov 15, 2009 6:56 pm 
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11/8 - 11/14

Was out of town and unable to update. Was deload week anyways. Nothing too exciting.

11/15

Adjusted all of the weights in my program to the real maxs instead of the 90% number I have been using. I don't feel as though I'm getting enough work out of my first two working sets. The only sets that have been difficult for me have been the last ones. We'll see how it goes...

Warm Up

Power Cleans
240 x 5
275 x 5
315 x 2 May have to adjust this back a little

Bench x 5/Face Pull x 10
260/Green Band
300/"
340 x 7/"

Front Squat Tabata...SUUUUUCK


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PostPosted: Thu Nov 19, 2009 8:17 pm 
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Quick one today. Pressed for time

Barbell Snatch
160 x 5
185 x 5
210 x 5

Deadlift
455 x 5
525 x 5
595 x 5 - Sucked Hitched it


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PostPosted: Fri Nov 20, 2009 4:31 pm 
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11-20

Warm Up
Push Press
240 x 5
285 x 5
315 x 6 yeah buddie!

Front Squat
325 x 5
375 x 5
Tried 425, but I got a very sharp pain in the right hip flexor. I've had this before. It doesn't bother me when I run or deadlift, just squats. I'm thinking it may be some sort of impingement? It hurts right where the psoas would be. If anyone has any experiance with this feel free to comment.

Then did some BB stuff and sprint work outside.


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PostPosted: Mon Nov 23, 2009 3:14 pm 
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Warm Up

Power Cleans
260 x 3
290 x 3
330 x 0 - over shot my max on this one. Will dial it back

Bench
280 x 3
320 x 3
360 x 4 <- Very excited here

Bench/One arm rows 5 x 8
185/70

Outdoor sprint work


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PostPosted: Thu Jul 01, 2010 4:36 pm 
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Haven't logged on here in a while. Figured I'd get some imput and comments form you guys/gals. I've competed three times in the last two months and most of my lifts are ok except my deadlift. It has taken about a 30lb hit. I think it's because the comps threw off my training.

6/27

Stones - gonna make these a priority and start training them first.

5 x 3 @ 280

3 sets of 600 Tire flip for 80ft

yoke
Worked up to 675 for 80ft

Kept it all pretty light today. Will add intesity with the next cycle.

6/28

Warm up

Incline Press x 5/Face pulls x 10
205/green tube
240
275

Incline Press x10/Barbell Rows x 10
225/225
"
185/225
"
"

6/29

Deadlift
425 x 5
485 x 5
555 x 6

Deadlift x 10/One Arm Rows x 10
335/100

Hill Runs


7/1

Push Jerk/Ab Wheel Rollout x 10/Facepulls x 10

240 x 5
275 x 5
315 x 6 - wanted 7 or 8 here, but I blacked out at the top of 6

Weighted Pushups/Pullups/Hip Thrusts
45/bwt/225 5 x 10


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PostPosted: Sat Jul 03, 2010 12:45 pm 
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7/3

Since I won't be able to get any event training in tomorrow due to the 4th, I decided to get a lift in today.

Clean Grip Hang Snatch/Pallof press + anti lateral flexion
155 x 5 singles
199 x 5 singles

RFESS x 5/TRX Pullups x 10
225/bwt
245/"
245/"
275/"
315/"


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PostPosted: Mon Jul 05, 2010 11:44 am 
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7/5

Incline Bench/Ab wheel x 10
225 x 3
260 x 3
290 x 4

Incline Bench x 10/One arm Rows x 10
225 x 3 sets, 185 x 2 sets/100


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PostPosted: Wed Jul 07, 2010 1:57 pm 
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7/7

Deadlift
455 x 3
515 x 3
585 x 5

Deadlift x 10/TRX Pushups x 10/TRX Horizontal Pullups x 10

335/bwt/bwt x 5 sets

Hill Sprints x 10


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PostPosted: Fri Jul 09, 2010 6:10 pm 
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7/9

Push Press
260 x 3
295 x 3
330 x 3 - Wanted 4 or 5 here but lost my footing here and tweeked my back, so I shut it down.


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PostPosted: Mon Jul 12, 2010 12:04 pm 
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7/11

Events - we've got a bunch of young guys training with us now and ended up doing more coaching than training.

Yoke worked up to 765 x 80 pretty quick and easy, so decided to go for 905. Here's how it went.

Farmers Walk
worked up to 315 for 60ft and ran out of time.

7/12

Incline Press
240 x 5
275 x 3
305 x 1 -wanted 2 here...next month

Incline Press
225 x 5, One arm rows x 10, 5 sets


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PostPosted: Tue Jul 13, 2010 10:08 am 
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7/13

Had to get in a quick one in.

deadlift/ab rollout x 10/pallof press + anti rotation x 10 each side

Weights for deads were:
485 x 5
550 x 3
615 x 4 - very happy here!


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PostPosted: Thu Jul 15, 2010 3:59 pm 
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Clean Grip Hang Snatch x 1/Ab wheel rollouts x 10
155
175
199
199
219

RFESS/155 Military press x 10/TRX Pullups x 10
275 x 3/315 x 3/365 x 1 (wanted 3) - for the rfe's


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 Post subject:
PostPosted: Sun Jul 18, 2010 11:10 am 
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7/16

Push Press
worked up to 365 x 1

Then did some other random stuff

7/18
Farmers Walk
225 per hand x 80ft
315 x 80
365 x 60
405 x 0
405 x 30ft
405 x 0

*the heavy farmers felt fine. I just need to work on speed.

Arm over arm truck pull
Dodge Ram 2500 x 80ft 3 sets

650 Tire Flip
80feet x 3 sets

Stones
240 x 3
350 x 0
280 x 2


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