I’m way behind on updating my training journal. I’ve been crazy busy lately so I’m just getting to it. I competed  a few weeks ago in St. Louis’ Strongest Man where took First Place in the LW 231 class. There is a video of that in the previous log entry. The next day my wife and I flew to the Dominican Republic for a week long vacation. The following weekend I headed up to London, OH to the EliteFTS Headquarters for the LTT6 Seminar where I helped coach and also got to train Saturday and Sunday mornings at the UGSS sessions.

5.19.13

A. Deadlift -

Worked up to 495 x 9 – PR (Dead stop on each rep)

545 x 1 ( Had planned on a triple, but felt a burning sensation in my lower left abdomen so I shut it down here)

B. GHRs

4 sets of 10

C. Prowler

6 trips with 90# for 75 ft.

5.18.13

A. Axle Clean & Press

Worked up to 270 x 8 – PR

295 x 3

B. Yoke Walk

Worked up to 570 x 50 ft. x 3 trips

Followed by 600 x 75 ft. x 2 trips

5.16.13

A. Squat

Worked up to 385 x 11 – PR

Followed by 405 x 5

B. Prowler

6 trips with 90#’s x 80 ft.

5.14.13

A. Log Clean & Press (Clean once)

Worked up to 255 x 7

Followed by 270 x 5

Followed by 200 x 5 (clean and press each rep)

B1. Bench

155 x 10, 185 x 10, 215 x 10

B2. Chins

4 sets of 10

C1. Barbell Curls

4 sets of 25

C2. Band Tricep Pressdowns

4 sets of 25

5.7.13 – At Resort In Dominican

A. DB Reverse Lunges

3 sets of 10

B1. Incline DBs

20, 18, 15

B2. Machine Rows

20, 18, 15

C1. Cable Curls

3 sets of 20

C2. Tricep Pressdowns

3 sets of 20

5.4.13

St. Louis’ Strongest Man

4.27.13

A. Squat – Worked up to 430 x 5

B. Prowler – 8 trips with 90#’s and 30s rest

4.22.13

A. Log Clean & Press – Worked up to 290 x 3 – PR

B1. Incline – 185 x 5, 215 x 5, 245 x 5

B2. Chins – 5 sets of 10

C1. Band Tricep Extension – 4 sets of 25

C2. Barbell Curl – 4 sets of 25

4.24.13

A. Deadlift – Worked up to 525 x 6 – PR

B. Axle Deadlift – 455 x 6

*Touch and go on the axle w/straps. The car deadlift at my competition next weekend was changed to an axle. We can use straps and can do touch and go reps. Two things I don’t typically do in training. Just wanted to get the feel for it.

C1. GHR – 3 sets of 10

C2. BKSU – 3 sets of 10

C3. Rollouts – 3 sets of 10

*All weighted

D. Prowler Sprints – 8 x 80 ft. w/90# and 30s rest

4.15.13

A. Axle Clean & Press – Worked up to 275 x 5

B1. Overhead – 155×8, 175×8, 205×6

B2. 1-Arm Row – 5 sets of 10

C1. Cross Body Hammer Curl – 20, 17, 13

C2. Band Tricep Pressdown – 4 sets of 25

D. Face Pulls – 3 sets of 20

4.17.13

A. Squat – Worked up to 405 x 10 – PR

B1. GHR (weighted) – 3 sets of 10

B2. BKSU (weighted) – 3 sets of 10

B3. Rollouts (weighted) – 3 sets of 10

C. Prowler Sprints – 80 ft. w/90# x 6 trips w/30s rest

4.20.13

A. Circus DB Clean & Press

Right – Worked up to 155 x 2

Left – Worked up to 140 x 1 – PR

B. Yoke Walk – Worked up to 620 x 80 ft. in 11.07 seconds – PR

C. Sandbag Carry – 215# x 180 ft. w/turns at 30 ft.

D. Atlas Stone to 52 inches – 230# x 8 reps

4.8.13

A. Log Clean & Press – Worked up to 275 x 5

B1. Incline -

170×8

200×8

230×6

B2. Chins – 5 sets of 10

C1. Barbell Curls – 4 sets of 25

C2. Band Tricep Extension – 4 sets of 25

D. Face Pulls – 3 sets of 30

4.7.13

Abs
Conditioning: Prowler 90# for 35 yards x 8 trips

 4.6.13

A. Circus DB Clean & Press
Worked up to 130 x 8 on right side
Worked up to 130 x 4 on left side

B. Yoke
390 x 80 ft. – No Belt
480 x 80 ft. – No Belt
570 x 80 ft. – No Belt – 11.21 seconds
570 x 80 ft. – Belt – 11.43 seconds

*I had two different people time my sets. I’m not sure how I was slower with the belt, but I think it was human error in the stopwatch. Either way – I felt much faster and smoother on the belted set. Which is what I’d expect.

C. Atlas Stone over Bar (54 inch bar)
260 x 5
340 x 3

D. Atlas Stone Shouldering
260 x 1

4.3.13

Squat – Worked up to 385 x 10 – Rep PR
GHR – 5 x 10 w/30 seconds rest

4.1.13

A. Axle Clean & Press (clean once) – Worked up to 260 x 10 – rep PR
B1. Overhead Press (strict) – 125×10, 155×10, 175×8
B2. 1-Arm DB Row – 5 sets of 10 with 105#
C1. Cross Body Hammer Curl – 40# x 18, 15, 12
C2. Band Tricep Ext. – 4 sets of 25
D. Face Pulls – 3 sets of 30

3.31.13
Abs
Treadmill sprints x 8

“Guys these days basically try to max out every week. You know why? They don’t trust their training. They have to SEE they can lift it. They don’t have faith in other factors.” – Paul Carter 

Below we have two videos of a good friend and online client of mine, Kristin. She hired me to start working with her back in September. She’s been training 3 days a week ever since. She sent me her videos from this week and it made me realize something. I’ve NEVER had her test her 1RM on her squat. Not once. But I know she’s gotten stronger.

“But Bro, You can’t tell if you’re getting stronger if you don’t max out!” – Typical Gym Broseph

BULLSHIT.

Oh and also – She’s been working sub maximally the majority of the time AND hasn’t missed one squat rep this whole time. She also hasn’t had any slow “grinder” reps either.

Here she is September hitting 110 for a double:

Here she is last week hitting 165 for a triple:

Has her squat gotten stronger? Hell yes. Have we tested her strength on it? Not once in her 7 months of training with me. So remember: The gym is for building strength. There is a time and place to test it – If you compete then it’s in competition. If you don’t then maybe once or twice a year – but planned out and programmed for. Not just because you feel like maxing.