Squats and Cleans 4/8/11

Hang Clean: 135 x 3, 185 x 3, 225 x 3, 275 x 2, 305 x 1, 265 x 3

Box Squat: 135 x 8, 225 x 3, 315 x 3, 405 x 5, 455 x 3, 495 x 3, 535 x 3, 405 x 12

Leg Extension: 3 sets of 10

45 degree raise: BW x 15 x 2

Decline situp: 2 sets of 20

Calf raise: 2 sets of 20

KB scorpions and overhead lunge: 2 sets of 8 each side

Split squats: 135 x 8 x 2

DB shrugs: 75 x 25 x 3, 95 x 15


Cleans were not awesome, probably on account of continuing right elbow pain. Box squats felt great today. I decided to add in split squats to help with my leg drive on throws, I also decided they are hard, therefore they suck, so I will keep doing them.

Bench 4/7/11

Close Grip: 135 x 5, 185 x 3, 225 x 3, 275 x 2, 305 x 5, 325 x 3, 355 x 1

Pause Close Grip: 225 x 8 x 2, 225 x 9

DB military press: 50 x 12, 55 x 12, 60 x 10

Incline Fly: 25 x 10, 30 x 10, 35 x 10

Lateral Raise: 20 x 10, 25 x 10, 30 x 10

Seated Cable Pulldown Abs: 100 x 10 x 2, 120 x 10

Good workout except for this damn nagging medial epicondylitis. Press felt strong, wanted to go for more on bench, but I need to make sure the pecs are healthy before I try to really push it.

Conditioning 4/6/11

3 KB complexes

10 min full blast on elliptical

Deadlift 4/5/11

Powerclean: 135 x 3 x 2, 185 x 3

Conventional Deads: 135 x 5, 135 x 3, 225 x 3, 315 x 3, 405 x 2, 465 x 1, 515 x miss, 405 x 5, 455 x 5, 475 x 7

Sumo speed pulls: 205 x 3, 295 x 3, 315 x 3, 335 x 3, 365 x 3

Bent over row: 225 x 8 x 2, 225 x 10

Pulldown: 3 sets of 8

DB shrug: 65 x 20 x 3

Single leg bridges: 3 sets of 10

Hanging leg raises: 3 sets of 10

Ab wheel: 3 sets of 10

This workout was both good and bad. I really wanted a big deadlift PR, but instead I couldn't budge 515. I think my low back is still worn out from heavy stones on Sunday. I decided I was gonna sack up and hit some decently heavy reps so I hit some sumo speed pulls and then came back for 3 sets of conventional.

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.