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Saturday, December 27, 2008


Did the same set up as last week (cambered bar with a blue band over the plates): Worked up to 2 or 3 sets of 2-3 reps with 415 and then 2 sets of 2 with 465. Most of the sets felt pretty good and moved fast.
Talked the old guys mac, mike and rick into doing the wheelbarrow with me. There was a lot of whining and complaining involved, but I guilted them into going "heavy" by there standards....funny how none of them had any trouble with the weight (must mean we are going up next time) with 4 guys there wasn't that much work anyways....4 passes of 100 yards maybe.

Friday, December 26, 2008

speed pulls and Christmas

We did some easy speed pulls today. I worked up to 365 and did 6-8 sets of 3. I did one set sumo and one set conventional each time. Conventional felt better than sumo since it was light.
That was about it for Christmas eve. I closed up the gym and off Lindsay and I went to NC to visit family. It was a great Christmas with lots of food, and always. I had been planning to propose to Lindsay for a few months and now was the time I thought best. So on Christmas morning all of her family gathered around the tree to open gifts, I made her wait for mine last. There were lots of tears and hugs as her family never saw it comming. Now I am back safe and sound in columbia eagerly awaiting the start of my training cycle that is still about a month away. I might try out a new bench shirt I got for Christmas. One of my clients baught me a bash bench shirt for Christmas.....Needless to say I was suprised. Time to get back to work.......

Wednesday, December 24, 2008

Floor presses

Did light floor presses with chains: only used 235 as bar weight then added chain one at a time. ended with 3-4 chains per side for triples off a 2 board. On of the cops was loving it because he was beating me on every set since i was not going heavy....until he got smashed on his last set....that was funny since he talked shit all night.
Side dumbbell raise: 30 X 2 sets of 20
T-bar row: 1 pl X 10, 2 pl X 10, 3 pl X 10, 3 pl X 10

Probably going to try some speed deads on Christmas eve day but i know i wont post until after Christmas, so have a merry Christmas!

Squatting on a dissapearing box

We used the cambered bar with a blue band stretched over the plates (first time for me), but it felt good. I worked up to 4 plates for 3-4 sets of 2-3 reps in briefs. We started with a box that was nice and comfortably high, but every set spud kept taking pads off and the box kept shrinking. Normally I can resist his efforts to get me to squat parallel, but today I gave in. I have to say it wasn't so bad......but i am not going to make it a habit!

Wednesday, December 17, 2008


Pulls with bands: 135 X 5 sets of 3 (warm up) put the monter mini's on: 3 sets of 2, 2 plates X 2, put the mini's on with the monsters X 1, 2.5 plates X 1, 3 plates X 3 misses ( the last 2 were fairly close to locking out) took the other mini off and went with 455 and a monster mini for a double with straps. I guess I was trying to make up for the frustrating misses. Spud said I would learn that that is just wasted effort, but it did make me feel a little better.
Dale Throughs with the 62 kg kb X 2 sets of 12
Pulled the sled with 2 plates for 2 laps and then one with the upper body strap (mostly upper back and rear delt work).

Tuesday, December 16, 2008

A little benching

Reverse band bench with monster mini's doubled up (took off about 135 in the bottom) 225 X 10, 315 X 2 sets of 5, 365 X 3, 405 X 2 sets of 3, 455 X 3 sets of 3-5.
Kb overhead press: 12 kg X 3 sets of 20
DB row: 2 sets of 15 with 120's
Band Pushdowns: 2 sets of 20
Lat mulldowns: 3 sets of 12
Rope push downs: 2 sets of 20 with stack
Hammer Curls: 1 set of 10 with 65 lb DB's
DB curls: 1 set of 12 with 35 lb DB's
Side DB raise: 2 sets of 15 with 30's
Arm Bars: 2 sets with 12 kg KB's

I did a whole lot of nothing......... Just tried to get a lot of blood circulating in the shoulders to get some healing going on. I went to see a massage therapist for my shoulder and it seemed to help, but still a fair amount of pain.

Saturday, December 13, 2008

Just doing something

Most everyone was either in the meet or at the meet helping except Me and the troll. Used the cambered bar and worked up to 4 sets of 3 and 1 set of 5 with 415.
Close stance modified belt squat: 154 X 12, 308 X 2 sets of 12
Reverse Hyper: 650 X 1 set of 20
Wheel barrow: made 6 trips of around 50 yards with 250 lbs right over the handles.....didn't feel like it, but I still did it. I think most everyone had a good meet and I was glad to see everyone hit PR's in some form or another.

Friday, December 12, 2008

Pulling against bands

Spud was stuck in traffic and Berry was resting for the impending meet so it was just me and Karl. we had monster mini's on the jump stretch board.
135 X 4 sets of 8, 225 X 3, 315 X 2, 405 X 1, 405 X 2, 455 X 3-4 sets of singles. I used straps on all sets just because I was too lazy to hold the bar.
Stuff Leg Deads: 245 X 5, 295 X 5, 345 x 5.
Band Goodmorning/ kb swing with a 24 kg kb: 2 sets of 12

Best workout I have had in a while. Just two more exams and I'm done for Christmas break!

Monday, December 8, 2008

What do you want to do......

Neither spud or I wanted to workout tonight, but we did a little.....
Incine swiss bar: 3-4 setss of 6 with 215 ish
Chest supported dumbell row: 75 X 10, 95 X 3 sets of 10
Upright row: stack X 2-3 sets of 10
DB Shrugs: 2 sets of 10 with 75's and 100's
Triceps extensions: 3 sets of 12

Saturday, December 6, 2008

Taking it easy

I finally had my last day of classes this past Friday, so after my exams i have about a month off!
I havn't been doing anything monumental in my training, so I havn't posted. I feel a little banged up (the shoulder is cranky) and run down from not sleeping much (school) and just not taking time off when I need too, so I think I am going to make December a recovery month. I am still going to train like i normally do, but just do a little more volume instead of doing singles and doubles every week. I think this will help me when it comes time to start our training cycle for the master/junior nationals in may. It should be a good cycle. We are going to try some new things and a thow in a few new exercises spud and I have conjured up. Here is the latest few workouts I have done:

Wedneday 12/3/08
RDL's: worked up to 315 for 4-5 sets of 5
Sump pulls (weight on 3 inch box): 245 X 5, 335 X 3, 425 X 3, 515 X 1
Dale Throughs (as spud calls them) it is a modified pull through/goodmorning with a kettlebell swing: 2 sets of 15 with a 24 kg kb.
Reverse hyper: 3 sets of 15 with 600

Saturday: Raw box squat with chains: worked up to 325 and 5 or 6 chains per side for 3-4 sets of 3. The sets felt better as I went on, but tried not to push it too hard.
Spud and I have come up with a new exercise that we can't settle on a name for. It is a combonation of a deadlift/goodmorning/zercher squat.........I know my discription of it isn't that helpful (I'll try to get a video of it up) It sucks so bad it has to help. alternated between doing zercher style and goodmorning style:155 X 5, 245 X 5, 335 X 5.
Reverse hyper: 1 set of 20 with 500.

It was a little quiet in the gym this morning as we have got 3 of our crew resting up for a meet next weekend. I am sure it will be a good meet for all of them.