Follow by Email

Saturday, January 24, 2009


The Thursday workout was not to be....stuff to do. They will start next week.

Saturday we did reverse band Squats (monster mini doubled over top mono): worked yo to 765 X 3 or 4 sets of 2 with the cambered bar. These didn't feel particularly fast, but it didn't feel too heavy.
rev Hyper: 2 sets of 15 with 600
Leg raid with med ball on stability ball: 6 sets of 10
Put the cardio off till sunday.

Thursday, January 22, 2009

Tuesday and Wednesday

Drug sled in the cold Tuesday night. I did 2.5 plates for 2 laps.

Wednesday was the first night of 2 weeks of elevated deadlift: worked up to 65 % (455) for 4 sets of 3.
Two handed KB swings: 3 sets of 10 with the 88
hanging ab raises: 2 sets of 10.

I am going to try to add in a thursday workout during the cycle. Hopefully I will have time to keep it up.

Monday, January 19, 2009

First Night of New Cycle

Bench with Purple bands doubled up: Bar and bands X 3 sets of 8, 135 X 3 sets of 3, 225 X 2 sets of 2 off 2 board, 275 X 2 off 2 board, 275 X 2 off 3 board, 315 X 2 sets of 2 off 3 board.

Lat Pulldowns with Spud Inc Lat bar: I can't remember any weights, but I went for 2 light sets of 8 and 2 heavy sets of 5.

Blue Band Pushdowns: 2 set of 15.

The first few weeks are going to be spent working raw on higher (2 and 3) boards so My body can get used to holding heavy weight again. Everything felt pretty good tonigh. It was nice to workout with a purpose again.

Saturday, January 17, 2009

Deload week

I took this week to deload and not do much at all. Trying to get all healed up and rested to start my training cycle on Monday. I workeed out Monday Wednesday and Saturday. All workouts were just what I call blood workouts (trying to get a lot of blood in my muscles to encourage healing) with light weights. I also stretched a good bit. It was kinda nice to not have to go heavy for a week, but I am ready to get to work now.

Saturday, January 10, 2009

Squats with chains

Tried to go with a littl more bar weight this week (465) and the goal was to use the same amount of chain.......This didn't work out so well for me. started adding chain at 465 2 chains at a time. worked up to 8 small chains and 1 big chain per side for an ugly double. I couldn't get the bar situated on my back on any of my sets, and went up to 465 and 10-11 chains and missed. Oh well, thats how it goes sometimes. Mac summed it up perfectly when he said....."sometimes you eat the bear, and sometimes the bear eats you". The plan is to rest up most of next week in preparation for the start of our training cycle.

Wednesday, January 7, 2009


Kept up with the reverse bands we did last week: used blue bands to suspend bar.
245 X 4 sets of 5, 445 X 4 sets of 2, 535 X 2, 625 X 2, 715 X 3 sets of 2 and one set of 1. Some reps felt good, but most didn't feel that great. did a few strap zerchers and strap goodmornings with 2 plates to take some pictures for the news letter.
Pulled the sled with the Spud Inc strongman Harnass for 2 laps with 3 plates. This felt pretty good, it is going to happen more often since I can't seem to stop eating.

Monday, January 5, 2009

Second time in the Bash

I used the new Bash with chains off a 2-3 board tonight: Started adding chains at 315 and worked up to 315 and 5 or 6 chains X 2 on a 3 board, 365 and 5-6 chains X 2 off 2 board, 365 and 7-8 chains X 2 off 2 board. Everything felt pretty good and clean. Did one lap with the upper body sled for Tri's and shoulders.

One of my training partner's wife made me Gumbo to try since i had never had it. She felt that I needed 7 lbs of gumbo to taste to see if i liked it. I liked it.........I ate 2 days. That was some good stuff. Trying to start watching my weight as I am going to try to weigh in around 300 in may. I am already 285 and climbing (gumbo) so it looks like I am just going to have to cardio more, because I don't seem to be slowing down at the table.

Saturday, January 3, 2009


Used the Buffalo bar with chains: went to 415 then started adding chains 2 at a time. I think it ended up being 6 sets of doubles ending at a top weight of 415 and 11 chains per side. I couldn't get the bar situated on my back (felt like it would slip off) so some of the sets flt a little off, but not heavy.
Wheelbarrow: 3 or 4 passes of about 75-100 yards with 300 lbs right over the handles.
Rev. Hyper: 1 set of 20 with 600.

Found out that the meet I am planning to do in May is the same week of all my exams for class. Looks like I am going to try to beg my teachers to let me take them early, or look for a new meet.

Reverse Band pulls

Used the blue bands for reverse band deads: 245 X 5 sets of 5, 325 X 3 sets of 5, 415 X 2 sets of 2, 505 X 2, 595 X 2, 645 X 2. I did one set conventional then a set of sumo right behind technically i guess I pulled 4 reps instead of 2. I was pretty happy with how the grip held out as I was able to use double overhand for all sets. Save my thumbs for another day.
I did some sort of abs, but can't remember much.

Tried out the new shirt

I wanted to try out the new bash shirt I got to see if it was going to fit. Oddly enough I can't remember what I did in it. I took either 455 or 500 down to a two board for a double......I think it was 500.....? The shirt felt pretty good, just have to learn where to pull it. the shirt is only going to get tighter as I am around 285 right now and plan to compete around 300 (it all depends on my apetite).