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PostPosted: Tue Jul 27, 2010 12:46 pm 
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Last week was deload. Nothing to talk about.

Push Jerk x 5/Face Pulls x 10
240
275
315 x 6 wanted 7 here, but was having a timing issue with my 2nd dip in my jerk and wasted way too much energy.

18"Deadlift x 1/Bicep Curls x 10 each arm*/Side Lying External Rotation

Worked up to 755 x 1, attempted 805 but couldn't break it loose on the deads. I'm going to be pulling from this height this month and wanted to see where I was.

*I think my biceps are a little weak on stones, I'm having a hard time "sucking" the stone in. I'm going to add in a little extra work on the bi's and see if it helps.

Hill Sprints 10 sets

Bodyweight is 239.7. I'm down 18lbs from Arizona and 11lbs from Circle City in June. I'd really like to keep it under 240 for a a while.


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PostPosted: Fri Jul 30, 2010 12:51 pm 
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7/30

Had some family issues this week, so wasn't able to get a lift in. Everythings settled down now.

Foam roll/Dynamic Warmup

Clean-to-front squat 155 x 1/Barbell rollout 95 x 10/Pallof press + anti lateral flexion 2 black bands and 1 blue band x 10

Did 3 sets

Cleans
199 x 5
225 x 5
255 x 7

RFESS x 5/Weighted Pullups x 5/Military Press x 5
245/45/135
275/45/155
315/45/165 x 7

Hill Sprints x 10


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PostPosted: Mon Aug 02, 2010 7:00 pm 
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Quick one today

Warm up for 18" deads/Rollouts/TKE's

18" Deads
575 x 3
650 x 3
730 x 2


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PostPosted: Wed Aug 04, 2010 1:46 pm 
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Clean grip hang snatch/Pallofs
worked up to 199 x 1 I tweeked my right knee doing stupid unrelated things over the weekend and it still feels unstable, so I shut it down here. The pain is gone and the ROM is back, it just feels unstable now. It's getting better daily, so I don't think it's anything to be concerned with

Bench Press
255 x 3
295 x 3
325 x 5

Pullups x 5/Single Leg RDL x 5 each leg
45#/100 - slrdl's felt unstable as well, but not dangerous. If that makes sense.


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PostPosted: Fri Aug 20, 2010 11:39 am 
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I've been lifting. Just not logging. Very busy lately.

Squat - haven't squatted since May for various reasons, but I decided I wanted to hit 700 raw at a PL meet next year. So, I figured I'd better get on the horse. My knee is still giving me trouble from where I injured it at the Hatebreed show last month so I went with some loose wraps. It seemed to help.

Squat x 5/Face Pulls x 10/Pallofs + ALF
380/435/495 x 9 - thought I hit ten but after watching the video, it was nine.

Deficit Deadlifts x 10/TRX Pushups x 10/Trx rows x 10
245/bwt/bwt
5 Sets


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PostPosted: Mon Aug 23, 2010 1:40 pm 
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Quick one today

Deadlift worked up to 640 x 3
Supersetted with pullups.


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PostPosted: Tue Aug 24, 2010 10:47 am 
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Warm Up

Scap Pushups x 10/standing ab wheel rollouts x 10/Pallof Press + ALF
3 sets

Bench Press/Face Pulls green tube x 10
260 x 3
295 x 3
330 x 6

Bench Press x 10/One Arm Rows x 10 each
235/100 x 5 sets

TRX Y's 3 x 10


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PostPosted: Thu Aug 26, 2010 12:00 pm 
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Quick one today

Clean Pulls
7 singles with 359

Squat
535 x 3 - Had more in me, but my right knee wrap came unravled during the second rep and it threw me off. :violent1:


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PostPosted: Sun Aug 29, 2010 11:21 am 
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Events
Yoke 80ft
worked up to 675

Yoke 795 60ft/250 sandbag carry 60ft
times were 34.xx and 33.xx

Farmers walk 80ft drop then repick for 80ft back
Cant remeber the time.

Stones
Worked up to 370 x 3 to 50"


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 Post subject:
PostPosted: Mon Aug 30, 2010 1:11 pm 
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8/30

Bench/TKE's/Ab Wheel Rollouts
275 x 5
315 x 3
350 x 5 barely missed lockout on 6th

Bench x 10/One arm rows x 10 each
235/100 for 5 sets


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 Post subject:
PostPosted: Thu Sep 02, 2010 4:25 pm 
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8/31
Deadlift
675 x 2

9/2
Cleans
worked up to 349 x 1

Squat
Worked up to 555 x 3

*Usually don't squat on Thursday's, but I'll be attempting to pull a fire engine on Saturday and I want my legs to be fresh.


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 Post subject:
PostPosted: Fri Sep 03, 2010 2:31 pm 
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Warm Up

Push Jerk/Rollouts x 10/*TRX Prone Reach 15lbs x 10each
PJ weights:
275 x 5
315 x 3
350 x 3

*Found this exercise on Peter's Blog and thought I'd give it a try. I really liked it because it adds a bit of a shoulder stability component as well.

BB Military Press x 5/Weighted Pullups x 5
185/45
5 Sets

Hill Sprints x 10


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 Post subject:
PostPosted: Mon Sep 06, 2010 10:27 am 
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Warm Up

Complex of

5 Rounds
155 Clean to front squat x 5
225 Clean grip bench x 5
100 fat gripz db one arm rows x 5 each
Ab wheel rollouts x 10
320 sandbag carry 30ft

Aweful in a good way.


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 Post subject:
PostPosted: Wed Sep 08, 2010 11:40 am 
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3 rounds of

Clean Grip Hang Snatch 155 x 1
Deadlift 605 x 1 (no belt + olympic shoes)
TRX Rows x 10
Pushups + 45# x 10
Prone plank + shoulder touch 10 each arm

*Took it pretty easy today as I'm in deload week. Except for the deads. Not sure what I was thinking....


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 Post subject:
PostPosted: Mon Sep 13, 2010 7:10 pm 
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9/12

Bench
320 x 10

9/13
Cleans/Lateral Band Walks x 10/Pallof + ALF x 10
219 x 5
249 x 5
279 x 7

Deadlifts/Face Pulls x 10
465 x 5
535 x 5
605 x 6

Hill Sprints x 12


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