Havn't posted in a while because I have been busy with school. Did bench Stuff worked up to 405 off a 3 board for 3 sets.
Deads: did the same band and chain set up as last week, but went with 4 plates and 5 chains for the last set. Pulled it for a single (it was probably a stingy 750 at the very top)
Spud and I went down to Florida to help Mike, Karl, and Berry out at the worlds.
Karl and Mike did well. Berry had issues on the squat, but was a good sport and helped me and Spud handle Karl and Mike. The highlight of the trip was when I got to smack the hell out of mike before his second bench. He didn't see it coming.......and like a shotgun blast I tattooed him right in the upper back. If he wasn't already psyched up to lift it would have knocked him out. From there on out he said no more slapping.....imagine that. I got to meet a lot of nice people that I have only seen in pictures and heard stories about. It was a humbling and fun experience. It is easy to get comfortable with your nitch in your own gym and be satisfied with a little progress you make. Then you venture out into the land of the big people and realize you need to train a little harder until you feel satisfied with mediocre progress. It was a great experience.
Sunday, November 23, 2008
Wednesday, November 12, 2008
Deads
Mixed it up a little tonight with deadlifting with bands and chains.
started with a bar weight of 315 and mini bands doubled up over the bar. Added two chains at a time until we got to 8 chains per side. Did doubles up to the last set of 8 chains that I did 2 singles with. May have tried more reps, but the chains kept falling off one at a time every time I dropped the weight......then again i may have tried a double and missed hirribly. I used doubl overhand grip without the hook up until the last three sets (then I hooked).
One set Reverse hyper: 600 X 20
started with a bar weight of 315 and mini bands doubled up over the bar. Added two chains at a time until we got to 8 chains per side. Did doubles up to the last set of 8 chains that I did 2 singles with. May have tried more reps, but the chains kept falling off one at a time every time I dropped the weight......then again i may have tried a double and missed hirribly. I used doubl overhand grip without the hook up until the last three sets (then I hooked).
One set Reverse hyper: 600 X 20
Tuesday, November 11, 2008
Random Training
Saturday: Parallel Box squats: worked up to somewhere around 685-705 X 3 sets of 2. I couldn't keep up with the weight, because the Troll and Jean-Claud kept changing my weights.
Pushed the Wheel Barrow after I closed up. 300 Lbs X 1 lap. My traps felt it the next day. The Troll says if i do heavy wheelbarrow then I will pull 800. He is good at putting himself in a win win situation. If I pull 800 then it will all be due to him getting me to do the wheelbarrow. If I don't pull 800 then his deadlift reign in the gym is still safe.
Reverse Hypers: 2 sets of 15
ab Row: 3 sets of 12
Sunday I wanted to see if pulling a 300 lb sled was as hard as the 300 lb chain. Not hardly. did one lap with it. Might try a little haevier next week.
Monday: Shoulder stilla little cranky so I went off a three board most of the night. 135 X 10, 225 X 2 sets of 6, 315 X 2 sets of 5, 405 X 2 sets of 3, 455 X 2, 405 X 5.
Pushed the Wheel Barrow after I closed up. 300 Lbs X 1 lap. My traps felt it the next day. The Troll says if i do heavy wheelbarrow then I will pull 800. He is good at putting himself in a win win situation. If I pull 800 then it will all be due to him getting me to do the wheelbarrow. If I don't pull 800 then his deadlift reign in the gym is still safe.
Reverse Hypers: 2 sets of 15
ab Row: 3 sets of 12
Sunday I wanted to see if pulling a 300 lb sled was as hard as the 300 lb chain. Not hardly. did one lap with it. Might try a little haevier next week.
Monday: Shoulder stilla little cranky so I went off a three board most of the night. 135 X 10, 225 X 2 sets of 6, 315 X 2 sets of 5, 405 X 2 sets of 3, 455 X 2, 405 X 5.
Thursday, November 6, 2008
Deload
Saturday: raw high box squats with buf bar: worked up to 2 sets of 10 with 505. I felt a little neked without my 2 pair of briefs on, but the high box gave me a little sense of security.
Monday: Messed around on the bench trying to get warm, but that never did come. I did a few little shoulder rehab exercises and just handed off to everyone. some nights ya just don't have it.....better luck next time.
Wednesday: Wanted to do something stupid so we did pull with the weight on boxex (about 5-6 inches it seemed) 225 X 5, 315 X 3, 405 X 2, 495 X 2, 585 X 1.5 (lost the hook grip half way up on the second) Dropped the box to around 3 inches for the last few setsand put spud Inc straps on) 675 X 3, 765 X half hearted miss (all I could do was shart myself and humble take a plate off) 675 X 5 The first 2 or 3 were good reps, the rest were ugly,thats good enough for me.
Monday: Messed around on the bench trying to get warm, but that never did come. I did a few little shoulder rehab exercises and just handed off to everyone. some nights ya just don't have it.....better luck next time.
Wednesday: Wanted to do something stupid so we did pull with the weight on boxex (about 5-6 inches it seemed) 225 X 5, 315 X 3, 405 X 2, 495 X 2, 585 X 1.5 (lost the hook grip half way up on the second) Dropped the box to around 3 inches for the last few setsand put spud Inc straps on) 675 X 3, 765 X half hearted miss (all I could do was shart myself and humble take a plate off) 675 X 5 The first 2 or 3 were good reps, the rest were ugly,thats good enough for me.
Thursday, October 30, 2008
catching up on logs
Sunday: Sled draging for one lap with 5 plates.
Monday: Had to do exercise testing for school that included a one mile walk test for time. That was my 8 o'clock class so for thenext few hours after that I was the fat sweaty guy in all my classes. Real workout: bench: 135 X 10, 225 X 2 sets of 6, 315 X 2 sets of 2, Put loose shirt on just cause raw work was taking more effort than I wanted to give. 405 X 5 off 3 board, 455 X 5 off 2 board, 495 X 4 off 2 board.
tuesday I pulled the small chain around the building with Dr. Dan. it was fun.
Wednesday: took a while to get motivated but it finally came on the last 2-3 sets: 405 X 2 sets of 10, 495 X 2 sets of 5 hook grip. Hook is feeling a little more comfortable. Feeling kinda stupid so I wanted to see what the big chain felt like......itt's heavy. Dan and I pulled it for a while, then figured we should quit before we get too far from where we had to bring it back.
I think I might not squat saturday to give my upper back a little time to heal......Then again I was planning on not pulling Wednesday either.
Monday: Had to do exercise testing for school that included a one mile walk test for time. That was my 8 o'clock class so for thenext few hours after that I was the fat sweaty guy in all my classes. Real workout: bench: 135 X 10, 225 X 2 sets of 6, 315 X 2 sets of 2, Put loose shirt on just cause raw work was taking more effort than I wanted to give. 405 X 5 off 3 board, 455 X 5 off 2 board, 495 X 4 off 2 board.
tuesday I pulled the small chain around the building with Dr. Dan. it was fun.
Wednesday: took a while to get motivated but it finally came on the last 2-3 sets: 405 X 2 sets of 10, 495 X 2 sets of 5 hook grip. Hook is feeling a little more comfortable. Feeling kinda stupid so I wanted to see what the big chain felt like......itt's heavy. Dan and I pulled it for a while, then figured we should quit before we get too far from where we had to bring it back.
I think I might not squat saturday to give my upper back a little time to heal......Then again I was planning on not pulling Wednesday either.
Saturday, October 25, 2008
Saturday Squats
I normally do chain squats with low bar weight and a lot of chains, but wanted to switch it up this time so my bar weight was 505 instead of 415.
Started adding chains two at a time at 505 (briefs): went 2-4-6-8-10 chains for singles off a high box then a double with 505 and 12.5 chains with knee wraps (I count the 3/4 chain as 1.5 chains). The stand-up was the hardest part, but once i got to the box it was all good. The troll came down and squatted with us, and for once he wasn't a sandbagger. Next time I think I am going to increase the bar weight more, because it was a little too light off the box. At least it let me feel some heavy weight.
Reverse Hyper: 1 set of 15 with 4-500? My neck and upper back were all screwed up from squatting.
Oh yea.... Almost forgot the 20 minutes I did on the step mill after closing up. This was the first time I used it....actually kinda fun as long as you switch it up.
Started adding chains two at a time at 505 (briefs): went 2-4-6-8-10 chains for singles off a high box then a double with 505 and 12.5 chains with knee wraps (I count the 3/4 chain as 1.5 chains). The stand-up was the hardest part, but once i got to the box it was all good. The troll came down and squatted with us, and for once he wasn't a sandbagger. Next time I think I am going to increase the bar weight more, because it was a little too light off the box. At least it let me feel some heavy weight.
Reverse Hyper: 1 set of 15 with 4-500? My neck and upper back were all screwed up from squatting.
Oh yea.... Almost forgot the 20 minutes I did on the step mill after closing up. This was the first time I used it....actually kinda fun as long as you switch it up.
Wednesday, October 22, 2008
Dead Night
Spud wanted to try some rebound deadlifts where you start from the top and almost bounce the weight off the floor then come up. This sounds good in theory...it even sounds easier....It's not.
405 X 2, 495 X 2 conv, 495 X 2 sumo, back down to 405 for 4 sets of 2-3 reps. It was a weird feeling.....kinda like you when you deadlifted in highschool, where you would drop the weight as hard as you can hoping it would bounce enough to get another rep out of it.
I wanted to practice the hook grip a little so I pulled singles with 405, 495 and 585. I finally figured out how to put my now not so fat fingers to make it less painfull and it felt like my grip could hold a lot more.
405 X 2, 495 X 2 conv, 495 X 2 sumo, back down to 405 for 4 sets of 2-3 reps. It was a weird feeling.....kinda like you when you deadlifted in highschool, where you would drop the weight as hard as you can hoping it would bounce enough to get another rep out of it.
I wanted to practice the hook grip a little so I pulled singles with 405, 495 and 585. I finally figured out how to put my now not so fat fingers to make it less painfull and it felt like my grip could hold a lot more.
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