Follow by Email

Wednesday, September 30, 2009


Tuesday: 1 lap with prowler with 1 plate per side

Wednesday: Suspended good mornings with cambered bar: 145 X 5 sets of 8
Reverse Hyper: 2 sets of 15 with 400
Hanging High Leg Raise: 3 sets of 8
Wheelbarrow: 3 trips with 200 ish lbs and 1 trip with 300 ish lbs.
Foam rolled lower body and back for 15 min

All in all an easy night, just how I like my deload days.

Monday, September 28, 2009

Saturday and Monday

Box squats with chains using cambered bar: worked up to 465 bar weight and 8, 9,9 and 10 chains per side each set X 3 reps. Everything felt good.
Spud Inc belt squats using 154 lb farmer handles: 5 sets of 15
Hanging leg raise: 3 sets of 8
I can't remember much more.....must have either not done anything or nothing important....

Monday: Could not decide weather to deload or keep rolling with the cycle.
Floor DB Press: 40 X 15, 60 X 12, 80 X 10, 100 X 8, 120 X 6, 130 X 5 sets of 6
E-Z bar modified skull crushers with chains: bar weight 85 lbs, 1,2,3,4,4 chains all X 8 reps
Long Ab strap crunches: 2 dropsets 15, 12, 10 light to heavy

Not quite sure if this was a deload workout or not.....I guess it will depend on how sore I get from it.

Thursday, September 24, 2009

Thursday Auxillary work

Wide grip fat bar lat pulldowns: 4 sets of 8 light to medium for warm up
DB Row laying backwards on incline bench: 75 X 10, 5 sets of 8 with 105's
Kettlebell Double snatch: 16, 20, 24, 28 kilo all X 5, then did 2 ladders from the 28 to 16 for 5 reps each kettlebell pair.
Bent over row: 225 X 10, 275 X 10, 315 X 2 sets of 10
Strict press using squat machine: 1 plate X 8, 1.5 plates X 8, 2 plates X 8
Push press using same machine as above: 3 plates X 5, then did a strip set using 4 plates X 3, 3 plates X 5, 2 plates X 8, 1 plate X 10.
Side DB raise: 2 sets of 10 with the 60's

Foam rolled my entire back, lats, pecs, adductors and biceps. I felt better today than I did last night. I get the feeling my traps are going to be quite sore tomorrow. I have not done double snatches in a long time. Now I am home watching the gamecocks try to pull one out. I am still waiting to see Ben the cop streaking across the field with SCB painted across his chest.

Wednesday, September 23, 2009


Tuesday night 15 min on step mill just to do something.
Foam rolled my erectors, pecs, and lats

Deads with monster mini's using squat bar. Worked up to 375 X 5 singles, down to 325 X 3 singles
all sumo.
conventional with monster minis: 235 X 1, 285 X 1, 325 X 2 or 3 singles. Felt like a fairly unproductive workout. Nothing felt fast clean or even locked out well. Oh well, one of those days.
Foam rolled my adductors, quads, hamstrings, and back.

Monday, September 21, 2009

Thursday Saturday and Monday

Thursday auxillary stuff:
wide grip lat pulldowns: 5 sets of 8 heavy
One Arm Kettlebell snatch: 1 set of 5 with the 20, 24, 32, 40 kilo then i did a ladar starting at the 40 and went to the 16 kilo for 5 reps each arm.
One arm standing KB press: 4 sets of 10 per arm.
I felt a little catch in my back so i stopped there and went to the chiro to get it worked on.

Saturday: Box Squats with cambered bar and chains: bar weight was 415 and had 8 regular chain and one big chain per side.....I think. 4 sets of 3 with that.
Hanging med ball leg raise (10 lbs) 2 sets of 10
Hanging high leg raise: 2 sets of 5
45 degree back ext with blue band: 3 or 4 sets of 10

Bench with chains: bar weight was 275 and used the squat bar again: worked up to 6 chains per side for 3, 7 chains X 3, 8 chains X 1, 7 chains X 3
4 board press: 505 X 3, 565 X 3, 595 X miss, 595 X 1 ugly slow locking out rep. Everything felt heavy in my hands tonight, but it will get better once my body adjusts to moving heavier weights again.

Wednesday, September 16, 2009

First Night of Deadlift Cycle

I decided to change things up a little bit and deadlift with the squat bar with bands.
375 with mini bands on jump stretch platform X 8 singles sumo. I will go monster minis next week.
Close stance belt squats with 154 lbs: 5 sets of 15
45 degree back raise with blue band around back: 4 sets of 12
Hanging banded leg raise: 2 sets of 15
high leg raise X 2 sets of 5
hanging leg raise: 1 set of 10

I am using the squat bar because it has a thicker diameter to work my grip more. Aslo it doesn't have any play in the bar, so when I go back to pulling with a regular dead bar it should feel pretty good. I was able to make my first and last set of deads double over hand, but all the others were an over under grip.

Tuesday, September 15, 2009

Bench and the meet

First night of the new meet cycle. We used the squat bar with chains. I worked up to a bar weight of 255, then added chains 2 at a time and got smashed with 8 chains per side so I dropped it back down to 7 chains per side X 4 sets of 3 off of a 2 board.
4 Board close grip press: 315 X 5, 405 X 5, 455 X 5, 495 X 4
Foam roller on the back, pecs, and shoulders. The foam roller is something I have wanted to try for a while so I am going to try to do about 10 -15 minutes after every workout to see if it helps my recovery time. I ordered one online, but decided to just make one myself also. They are almost identical and the one I made cost about 1/3 the one i bought.

The Meet was this past Saturday in Rock Hill .Lindsay and I went up Friday to hang out with some friends that live up there close to the meet and stayed with them. The meet was a long one with about 40ish people in it with breaks between almost every flight, but everyone did well. Mike hit a new PR Total, Rick scared the hell out of me squatting (but got all three pulls as usual). Chauncey squatted very well, and just missed an 1800 lb total with a small hitch he got called for in the dead. Mac did the bench only and PR'd with something around 525, and just missed 551. Little mac (Mike) came down from MI to do the meet raw. It was hit first meet ever and was a little ambitious on the openers so we had to pull the reins back a little, but he did very well squatting 600 and benching over 400 raw. I think everyone had a good time and a successful meet.

Wednesday, September 9, 2009

Squat Night

Box Squat with buff bar: worked up to 415 and blue band over the plates for 3 sets of 3 all off a high box, then dropped a pad with 325 for 5 reps.
Speed Deads: 315 X 2 X 3 sets conv & 315 X 2 X 3 sets sumo with about 30-45 sec between sets.
45 degree back raise with blue band around back: 3 sets of 12 Killer on the low back, glutes and hamstrings.
Handing banded leg raise: 3 sets of 6, mixed in some banded knee raise X 2 sets of 10
Sled Drag with 2 plates for 3 laps and one lap walking.

Tuesday, September 8, 2009

Last few workouts

Thursday: E-Z bar triceps ext with chains. worked up to 4 sets of 8 with 75lb bar weight and 3 chains per side. Laying on the floor to get the chain to deload).
Superset incline press (135 X 12 with Spud Inc fatbar pushdowns X 15) X 4 rounds.
KB One Arm Press: 12, 16, 20, 24 kilo X 10 reps per arm
Side DB Raise: 35 X 12, 40 X 12
Biceps Curl Machine: 3 sets of 15

Saturday: No one decided to show up to train except Mike who ironically enough didn't train because he was resting (for once) for his meet this Saturday.
Deads: I warmed up to 405 with one set sumo and one set conv X 2 with 225, 315, 405. Work Sets were done at 455 X 2 for 5 sets of sumo in spuds Swiss cheese briefs Loose enough to go on over my shorts, but tight enough to make my fat poke out of the holes cut in the legs.
KB Swings with 72 lb and a green band choked around it: 4 sets of 8
45 degree back ext with bands of various tensions: 3 sets of 12 working up to the blue band.

I like these pretty well and think i will add these into my routine more often.

Saturday and Sunday was the strongman. Our guys from the gym did well with most everyone improving on their past performances. Monday was Labor day so no one came in to train except 3 board, but I was busy most of the day so I just took it off from training.

Wednesday, September 2, 2009


Squats: worked up to 3 sets of 5 with 325 using the straight bar, then 3 sets of 5 with 375 with buf bar (no real reason for the bar change, just that Karl and berry wanted to switch. Doesn't matter if the bar is straight or all feels heavy.

Speed deads: used 315 for 3 sets of 2 sumo and 4 sets of 2 conv. Surprisingly everything felt like 315 should fast and clean.

Hanging band around feet leg raise: 2 sets of 8
Hanging high knee raise: 2 sets of 5
Banded good Morning (band choked off and the other end around the back of the neck): 2 sets of 15