7/28/2010

Birthday Bench.
4 warm up sets.
265 x 1
290 x 1
315 x 1
340 x 1
365 x 1 (10lb PR)

Press.
2 warm up sets.
160 x 1
180 x 1
200 x 1

Rows.
200 x 10 x 3

Stack push downs.
160 x 15 x 3

DB Curls.
35 x 10 x 3


Happy birthday to me.

bw:210 

7/26/2010

Squat.
6 warm up sets.
430 x 2
455 x 2
480 x 3 (5lb PR)
455 x 2
455 x 2

Sled Drag.
355 x 50ft
400 x 50ft
445 x 50ft
490 x 50ft (5lb PR)

Hypers.
bw x 30

Decline sit ups.
bw x 50

Face pulls.
light band x 40


Squats were tough, but not ridiculously so. Felt like I tweaked my mid back while racking the bar on my top set, but I figured, what the hell. If you feel good, squat. If you feel bad, squat more. Feels fine now.

bw:211 

7/21/2010

Deadlift.
6 warm up sets.
490 x 2
520 x 2
550 x 3 (5lb PR)
520 x 2
520 x 2

RDL (no belt).
315 x 5
350 x 3
385 x 6 (5lb PR)

Hypers.
bw+25 x 10 x 3

Decline sit ups.
bw+35 x 10 x 3

Pull aparts.
light band x 50


Pulls felt pretty good. One improvement I noticed over last month is that I didn't hesitate between the 2nd and 3rd rep, allowing me to keep my air and stay tight.

bw:210 

7/19/2010

Bench.
6 warm up sets.
300 x 2
315 x 2
330 x 3 (5lb PR)
315 x 2
315 x 2

Press.
2 warm up sets.
150 x 5
165 x 3
180 x 4

Rows.
195 x 10 x 3

Stack push downs.
155 x 15 x 3

DB Curls.
40 x 10 x 3


Bench felt almost easy, which is good, because I still have a long way to go.

bw:211 

7/17/2010

Stones.
185 x 1 x 3
210 x 1 x 2
240 x 1
300 x 0.00

Keg Carry.
160 x 50ft
160,200 x 50ft (32 sec)

Tire Flip & Sled Drag Medley.
420lb tire x 50 ft
400lb sled x 50ft
(60 sec)
writhe on ground in pain x 5 minutes

Did some random event stuff with Dan on Saturday. He hit a big 275 on the log and then busted out an easy 10 reps with 200. FML. Note to anyone making an atlas stone: do not use high gloss concrete sealer. That sumbitch was more slippery than a sea cucumber. After I got done with the tire/sled medley, my quads were on fire. 

7/16/2010

Squat.
5 warm up sets.
405 x 3
430 x 3
455 x 4 (5lb PR)
430 x 3
430 x 3

Sled Drag.
350 x 50ft
395 x 50ft
440 x 50ft
485 x 50ft (10lb PR)

Back Raise.
bw x 30

Decline sit ups.
bw x 50

Face pulls.
light band x 50


Squats felt pretty solid. Had to squat outside the rack, so that was a little frightening.

bw:210 

7/14/2010

Log Overhead (clean once).
3 warm up sets.
160 x 3
180 x 3
200 x 8 (1 rep PR)

1-arm DB overhead.
87 x 3 x 2
107 x 2 x 2
127 x 0
127 x 1
137 x fail, fail, almost

Chins.
bw x 20

Stack push downs.
150 x 15 x 3

Pull aparts.
light band x 30

DB Curls.
30 x 20


I'm not sure if wearing the belt with the log made any difference or not. I know it made the clean harder, but I also got one more rep than last time. I also tried to hold the weight longer at the top to kinda simulate waiting for a down command. I was so close on my third attempt with the DB. I got it up over my head with my arm locked out, but when I went to put my feet together my arm rotated and I lost it. Oh well, if I got everything I wanted in the gym I'd have no reason to keep coming back.

bw:210 

7/12/2010

Deadlift.
6 warm up sets.
460 x 3
490 x 3
520 x 4 (5lb PR)
490 x 3
490 x 3

RDL (no belt).
295 x 3
330 x 3
365 x 8 (5lb PR)

Hypers.
bw+25 x 10 x 3

Decline sit ups.
bw+35 x 10 x 3

Pull aparts.
light band x 40


With the extra day of rest I felt like a million bucks today. What a difference a day makes.

bw:211 

7/9/2010

Bench.
5 warm up sets.
285 x 3
300 x 3
315 x 4 (5lb PR)
300 x 3
300 x 3

Press.
2 warm up sets.
140 x 3
155 x 3
170 x 6

Rows.
195 x 10 x 3

DB Curls.
35 x 10 x 2
40 x 10

Stack push downs.
150 x 15,15,20


Damn it feels good to be a bencher.

bw:211 

7/7/2010

Squat.
5 warm up sets.
380 x 4
405 x 4
430 x 5
405 x 4
405 x 4

Sled.
340 x 50ft
385 x 50ft
430 x 50ft
475 x 50ft (10lb PR)

Hypers.
bw x 30

Decline sit ups.
bw x 50


Squats weren't pretty, but I'll take it.

Sled:

bw:209 

7/5/2010

Log Overhead.
5 warm up sets.
195 x 1
215 x 1
230 x 1
245 x 1 (5lb PR)

Something where the bar goes from the floor to over my head eventually.
2 warm up sets.
225 x 1
245 x 1
265 x 1 (10lb PR)

Chins.
bw x 10 x 3

Push Downs.
light bands x 30

It was 97 degrees in my garage this morning, so I decided I didn't want to do anything other than singles. Also, doing any overhead/jerk movement with my flawless form (especially for reps) makes my knees hurt. I either need to a) stop doing them b) do them with better form or c) do less volume. 

bw:211 

America Day.

Deadlift.
5 warm up sets.
430 x 4
460 x 4
490 x 5 (5lb PR)
460 x 4
460 x 4

RDL (no belt).
280 x 5
315 x 5
350 x 10 (5lb PR)

Back Raise.
bw+25 x 10 x 3

Decline sit ups.
bw+25 x 10 x 3

Face Pulls.
Avg band x 40


Echoes.... with the sound... of salesmen. 

bw:209 

7/2/2010

Bench.
5 warm up sets.
270 x 4
285 x 4
300 x 5 (5lb PR)
285 x 4
285 x 4

Press.
130 x 5
145 x 5
160 x 9

Rows.
195 x 10 x 3

DB Curls.
35 x 10 x 3

Stack Push Downs.
150 x 15 x 3


Bench felt solid. I think I've finally found a mental cue that works for me. I usually think, "pull yourself up to the bar", but I've found that "pull your shoulder blades together" during the decent of the bar works pretty much all the time.

bw:209 

6/30/2010

Farmers Walk.
220 x 100ft w/ turn (20lb PR)

Log Overhead (clean 1st rep)
200 x 7

Keg Carry.
160,200 x 50ft

Fooled around with some strongman stuff today. The farmers went better than I expected. The log was somewhat disappointing, but I blew a lot of energy when the log got out in front of me on the 3rd rep. Keg carry went OK I guess. Since I've never done it before I really have nothing to compare it to.

bw:211 

6/26/2010
Meet.

Squat.
473 (good)
501 (good)
518 (fail)

Bench.
319 (good)
336 (good)
347 (no good - butt came up)

Deadlift.
545 (good)
551 (good - was supposed to be 578)
578 (good)

Total: 1416 (642.5Kgs) @ 208.6

Good times were had by all today. Got there about 10 minutes before weigh ins ended. Didn't squat till about 12pm. Since we knew it would be a long day having to sit on bleachers or metal chairs we walked to the store and bought some lawn chairs to sit in all day. This turned out to be a great decision. Squat went pretty well. I just didn't quite have enough for 518, but I still hit a 500+ squat in a meet, so I was happy. Bench went better than I expected. I thought for sure I had 347 but they said my butt came up, so, no big deal. After benching we went to the Great Lakes Brewery and I put back a couple pints before pulling. Opened at 545 and it felt good. I then told them I wanted 578 for my 2nd. I pulled my second and it felt easy, so I figured 600 was in the bag. When I told the scoring table that I wanted 600 they asked me what my 2nd attempt was. I said, 578. They said, "ok". Dan told me he thought they misloaded the bar, and after I watched the video, sure enough it was only 551, so I had to go back and tell the scoring table that I had actually only pulled 551 on my second and that I wanted 578 for my 3rd. It wasn't a perfect day, but I did accomplish some goals. I finally hit 500 in a meet, I broke 1400, and I broke 400 wilks. Now it's time to watch some fights and drink a few more brews. Thanks to Dan and Steve for keeping me company all day. 

6/23/2010

Squat.
4 warm up sets.
365 x 2 x 3

Bench.
4 warm up sets.
250 x 2 x 2

Hypers.
bw x 30

Decline sit ups.
bw x 50


Last workout before the meet on Saturday. I found a guy selling a 'hamstring isolation machine' 3 miles from me on craigslist today. For $150, I now have a westside barbell ultra pro reverse hyper. Ohltown Powerhouse is nearing completion.