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Friday, September 30, 2011

Day of somewhat acceptable suit squats...

Suit squat opener and 1 reverse band was the plan.
Bar X 8
145 X 8
255 X 5
335 X 3, X 1
455 X 1
Briefs on from here out
655 X 1
Suit on from here out
855 X 1
1005 X 1 with knee wraps. It didn't feel terrible, but my form was off. I rode the bar a little high, SO I sat straight down and got a little bound up by the suit in the bottom so i cut it about an inch or so high.
1085 with gray reverse band X 1 with knee wraps. This looked better, but felt worse than the 1005. I rode the bar lower so that felt better, but it felt like the bands were a little off so i felt like i was squatting a little crooked. I was a little closer to depth on this one, and it came up decent...but just felt off.
Super high good mornings:
345 X 3
435 X 2
525 X 2, and exit stage left. My back was fried, and 5 plates felt absolutely terrible, so I just called the heavy stuff done.
Hanging leg raise: 4 sets of 10

It was not the best night by any means, but it was not terrible. I learned a few things and didn't get smashed so I will move forward from here.

Monday, September 26, 2011

Saturday and Monday

Speed deads sumo off of 4" if mats: Mostly Sucked and pretty slow, but it is a work in progress.
5-6 sets of 3 with 405 working on speed and hip pop. Some were good, but most were slow and unsynchronized....
Stiff Leg Deads off of 3 mats: 315,405,455 all for 5 reps
Sit ups on slight decline bench: 70 # X 3 sets of 8
Standing band crunch: 3 sets of 12
Oblique side crunch: 3 sets of 10 with 85 #

Kinda felt like a wasted day honestly. It didn't feel that productive, but I guess you are going to have some o those every once in a while.

Monday Bench opener to 1 board
145 X 2 sets of 10
235 X 2 sets of 5
325 X 1
425 X 1 off 4 board
Shirt on for the rest of the night
645 X 1 off 4 board
735 X 1 off 3 board
775 X 1 off 2 board (fairly ugly, I got out of position and dumped it a little, but still got it).
775 X 1 off 1 board (I don't think i quite touched the board, but got much closer than last week and locked out well.
915 X Smashed Gray reverse band. I got close to the board, but my biceps got a little pinched and i dumped it on the board because it was damn heavy.
Floor Press close grip (pinkie on ring):
225 X 5
315 X 5
365 X 5
405 X 5 I think I only got a triple out of this last week, so I am pretty happy with this.
DB Side Raise: 3 sets of 8 with 65 #.

It was a better bench night than last week, so i will take it. I may have to wet the shirt down to get something to touch, or just open up heavy....yet to be decided.

Friday, September 23, 2011

Wednesday squat opener week 2

Squats with straight bar:
Bar X 8
155 X 5
255 X 2 sets of 4
345 X 3
345 X 1
455 X 1
655 X 1 briefs on
855 X 1 Suit on
1005 X 1 added knee wraps I didn't take an up call on this one and cut it a little high, but had good speed.
1005 X 1 with knee wraps. I had Mike call me up, so i know this one was in the hole.
Sumo Rack Pulls with the bar right below the knee:
225 X 2
315 X 2
405 X 2
495 X 2
585 X 2
675 X 2
765 X 2 (added straps on for this last set)
Standing ab Crunch with Long ab strap: 5 sets of 10

Thursday lame upper body accessory day:
Speed bench with doubled up monster mini band and 155 bar weight: 8 sets of 2
KB Double overhead press: 16,20,24,28 X 10 or all sets.
Bent over rear delt raise with KB's: 4 sets of 10 with 12 Kg bells.
Did a little bit of band stretching for my pecs and biceps, but that was it.

Stef and I went to the world's strongest man in Wingate NC Thursday. It was a surreal experience. I met a lot of great people and stood in the shadow of giants like Brian shaw and Thor. Even the retired world's strongest men like Kaz and phister look jacked. It was a great experience that gives perspective. It is always good for your training to be around people that make you feel Weak and Tiny!

Tuesday, September 20, 2011

Saturday and Monday

Saturday we did good mornings with our Cambered Sam Hell Bully bar. I set our suspension straps a little lower than we normally do to make it suck more....it did.
We did doubles until it got hard and ended with a single
165 X 5
255 X 5
345 X 2
435 X 2
525 X 2
615 X 2 (I think they were lying, but Spud and Pat said it looked fast). My guess is they wanted to see how gullible I was and If i would go 7....
665 X 1 nasty, ugly, hard fought rep. I think it actually stopped in the middle, but I wasn't giving up on it! Spud tried to get me to go 7, but I passed on that trap.
close stance ass to grass squats on the body masters squat machine: 3,4,5,6 plates a side X 8 reps. Say what you want about a squat machine, but I think doing dumb stuff like this helps put a little muscle on my legs.
Weighted sit ups: 3 sets of 8 with 60 lbs
Benbliques: 80,90,100 # db X 12 each side.

Monday was shirt opener to a 1 board....or if you are me it was shirt opener to a 1+ airboard.
warm ups as usual.....and then I put my shirt on
645 X 1 off a 3 board (I dont even thing I touched the board)
735 X 1 off a 2 board (once again...not even sure if it touched the board)
765 X 1 off 1 (plus 1 air board). Shirt was a little tight, and it wouldn't quite touch.
Added a loose gray reverse band for 1 set to a 2 board.....
865 X 1 off a 2 (plus air 1/2 board). It didn't touch a 2 board, but it got locked out...so all was not lost.
Floor Press: 225 X 8, 315 X 8, 365 X 5, 405 X 3 (I didn't want to do anything, but at least I got a little more work in.
External rotator work: 2 sets of 15 each side with 10 lb plate.

Thursday, September 15, 2011

First Night of Squat openers

245 X 5
335 X 3
455 X 1
Briefs on from here on out
655 X 1
745 X 1
835 X 1 with Suit Bottoms on
945 X 1 straps up with knee wraps on. This is a little under my opener, but felt good for the first time in suits in a while. Next week will be a little heavier and we get to do a reverse band set.

Speed Deads: worked sumo off of 3" of mats
5 sets of 2 with 365 # in barweight with 4 chains total. Not as heavy as i had hoped, but my back wasn't feeling it (more accurately it was...)
Hanging high Leg raise: 4 sets of 5.

No Training Thursday. Pretty tired and had shit to do...so rest/work time it is.

Wednesday, September 14, 2011

Not much going on...till tonight.

Thursday I deloaded because I had a lot of work to do and didn't really feel like doing anything any ways.
Saturday....I deloaded on Purpose. I didn't do a damn thing except run the mono and some half hearted stretching.
Monday....More of the same I think I did 3 sets of 20 on DB press and that was it....then helped the rest of the guys out in their shirt work.

Wednesday Now some real work done. It was our first night of squat openers.
245 X 5
335 X 4
455 X 1
Briefs on from here... 655 X 1
745 X 1
Suit Bottoms 835 X 1
Straps up 945 X 1 with knee wraps. The good thing is that all my sets before this sucked and felt off, but this one actually felt good and went pretty fast. Not quite there on dept but around Spud hight as we call it (about 1-2" high) in training. Fine for me still 8 weeks out.
Speed Deads off of 3" of mats: 365 and 4 chains X 5 sets of 2. Mostly felt like crap as my back is still hurting for some reason...but they were decent.
Hanging High Leg raise: 4 sets of 5 with my eet going above the bar like Charles wishes he could do.
Done...stretched a little, but not enough.

The good news tomorrow is we get to unload 40,000 of Kettlebells. Hopefully it won't suck as bad as it sounds.

Thursday, September 8, 2011

Monday Top end Shirt work and Wednesday deload

This was our second week of reverse bands with chains so I wanted to do something a little stupid heavy for a single. I worked up to 865 in bar weight with 2 chains on per side. This was heavier in my hands than I really wanted to think about holding. The first try at it was unsuccessful. I didn't get the handoff right and was leaning and wobbling the whole time. I came back and hit it pretty well on the second try. It was a slow grinder, but it is all good....probably 850+ up top at least.
Flat DB Press: 4 sets of 8 with 120's
KB one arm overhead press:
20,24,28,32,40 Kg all for 8 reps per arm.
Monster Mini Band Pull Aparts: 4 sets of 20
External Rotator work: 2 sets of 15 per side.

Wednesday we had a planned deload day for the squat. With Mike's meet coming up this weekend we figured we might as well still do our speed pulls since there was not likely to be much training Saturday.
Sumo Pulls off of 2 mats with 405: 6 sets of 2. These all felt pretty heavy and slow.
Ab wheel: 4-5 sets of 8
arm Bars: 2 sets of 30 second holds per side
Stretched my hips and hip flexors that were angry.

Tuesday, September 6, 2011

I'm Slack'en catchup log.

Thursday upper aux and extra workout:
cambered bar close grip press out of mono while laying on a box (longest exercise name in the world): 255 bar weight and 1,2,3,4,5,5,5 chains all X 5 or 6 reps. Rob...i you are not doing these you are missing out!!
incline bench: 225 X 3 sets of 8 and 1 set of 12.
band pushdowns with gray band: 2 sets of 15.

Extra workout or my tiny hamstrings and lower back:
Glute hams with body weight: I got a whopping 6 reps in and my hamstring locked up... waited stretched and managed one more set of 12 reps.
Gray band pullthrough/good morning (choke band off on soething immovable, straddle band, place band over large head....walk out 2-3 steps and do a wide stance good morning). 4 sets of 12. These were particularly funny as Ben had never done these and had us in the floor laughing as he attempted to do these with the band pulling him around and smashing his junk....should have video'd.

That was it for that workout. I wanted to do more for upper but my biceps were absolutely smashed from mondays bench workout and gave me no relief.

Saturday Rack Pulls right below the Knee Sumo:
worked up a plate at a time for doubles to 765 X 2, 855 X 2 misses (broke it off the pins 3-4 inches and then it was done moving), 815 X 2 almost locked out but lost balance at the top. I know I suck.
KB Sit ups on floor: 20kg X 8, 24 Kg X 8, 28 Kg X 8
Glute ham raise with orange band: 2 sets of 6 or 8.
Gray band standing crunch: 3 sets of 15
revrse hyper: 6oo# X 2 sets of 15