Events 4/3/11

Log press: 140 x 4, 170 x 3, 190 x 3, 210 x 2, 230 x 3, 250 x 3, 220 x 5

Carry and drag:

220 keg/ 325 sled, 220 keg/325 sled/250 keg

Truck pull:

2 times (no lead rope)

Stones:

310 x 1, 330 x 1, 360 x 1, 360 x 1, 360 x (didn't want to shit my pants so gracefully bowed out at the lap)

It was a really good training day, we had a lot of fun, lots of joking around, a big stone PR for me. Trying to get used to pressing the log without staggered feet, so the reps were not as good as my split stance, but it will get better. Destroyed some Quaker Steak afterwards!

Conditioning and throwing 4/2/11

20 mins hill climb on elliptical

3 KB complexes

10 mins full sprint on arc trainer

Throws with 12# and 16# shot

Did 4o mins of conditioning work at the gym followed by some throwing with Troy, Chuck, and Sarah.

Squat/Cleans 4/1/11

Hang clean: 135 x 5, 185 x 3, 225 x 3, 275 x 3, 315 x 2

Box Squat: 135 x 5 x 2, 225 x 3, 315 x 3, 405 x 3, 455 x 3, 505 x 2

45 degree raise:
BX x 12 x 3

Pulldown abs:
3 sets of 15

Leg Extension:
185 x 12, 235 x 12, 290 x 12

DB shrugs:
75 x 25, 85 x 25 x 2


Had to make this a short workout. Only had 50 mins after work. Felt very explosive on cleans and squats this week.

Chest/Shoulders 3/31/11

Close Grip Bench:

135 x 5, 175 x 3, 205 x 3, 225 x 3, 275 x 3, 305 x 3, 320 x 3, 225 x 6, 225 x 7, 225 x 8

Seated DB military press:

60 x 10, 70 x 10, 65 x 10

Lat pulldown:

170 x 8, 180 x 8, 190 x 8

Incline flies:

25 x 10 x 3

Side shoulder raise:

25 x 8 x 3

Hanging leg raises:

3 sets of 10

Not a long workout, kept the pace up, still feeling a little worn out. Right elbow is really hurting, but I managed to work around it, hopefully will give it a chance to heal up. Followed the workout with 30 mins of steady state work on the elliptical.

Recovery/Conditioning 3/30/11

30 mins elliptical A.M.

3 KB complexes, 2 sets medicine ball throws, 50 swings with heavy KB, 15 mins stationary bike P.M.

Nothing much, hit some high/low complexes with the kettlebell, tossed around the medicine ball, just got moving, kept the blood flowing. Definitely want to pick up the conditioning work to get ready for the summer competition schedule.

Deadlift 3/29/11

Dead:

135 x 5 x 2, 225 x 3, 315 x 2, 375 x 3, 430 x 3, 485 x 3

Dimmel deads:

135 x 10 x 4

Bent over row:

135 x 10 (stopped due to elbow pain)

Pulldown:

6 sets of 12

Face pull:

4 sets of 10

Reverse grip curl:

4 sets of 10

Ab wheel:

4 sets of 10

This was a get in, get the 5/3/1 numbers as prescribed, and get out quick workout. I felt really drained going in, knew it was gonna be a grind, but pulled it out. I am still feeling the effects of picking the farmers 6 times on Saturday as well as good stone reps. Hopefully next week my back will be fresh and I'll have a better pull. I had done 25 mins of hill climb on the elliptical earlier in the day, and after this workout did 3 sets of 25 on DB shrugs and jogged 15 mins at 5.5 mph and 5% incline on the treadmill. A decent training day, nothing spectacular, but I did what I was supposed to (BW at an even 260)

Bench 3/28/11

CGB:

95 x 15, 135 x 10, 175 x 8, 215 x 6, 245 x 8, 295 x 7, 265 x 10

Cybex Chest press (wide grip):

3 sets

Incline flies:

30 x 15 x 3

Seated DB military press:

65 x 15 x 3

Decline DB press w/ situp:

55 x 12 x 3

KB complexes, Medicine ball complexes, Burpees

I decided to keep this a relatively light day being that it was 2 days after a contest. I had taught a 45 minute bootcamp class at work a few hours earlier with lots of DB work, core, and bodyweight exercises. I feel like I got in some good rep recovery work and decent conditioning at the end of the workout. Sore, but making strides! (BW sitting at 261)