6.11.13

A. Squat

225×5

315×3

360×3

405×9

425×3

445×2 – PR

315×15 – PR

B. GHRs – 10, 10, 25
C1. Rollouts (Weight vest) – 3 sets of 10
C2. BKSU (Weight vest) – 3 sets of 10

 

*I wanted 11 reps with 405. Unfortunately around rep 7 I started seeing stars. Rep 8 and 9 I was getting pretty dizzy and worried I may pass out. Since I train alone and had no spotter I bitched out and stopped at 9 reps. This dizzy BS doesn’t typically happen. But I blame too much caffeine and not enough food before training. But that’s my own damn fault. Either way – I decided to destroy some more squats after that set. Overall I was pleased with the session.

6.10.13

A. Log Clean & Press

190×3

210×3

240×3

270×5

280×3

 

B1. Bench

135×8

185×8

215×8

250×6

B2. Chins 3 sets of 10

C1./C2./C3. Barbell Curls/Band Tricep Extensions/Face Pulls 4 sets of 25/4 sets of 25/3 sets of 30

BKSU – Weighted – 4 sets of 10 between log press sets

HLR – 3 sets of 10 between bench press and chin ups.

 

6.9.13

Just had a few free minutes so I decided hit a quick unplanned training session in the home gym. I just picked a couple of my weak points (abs/core/low back) that affect my weakest event (yoke) and got some good work in. Because no one ever got worse from doing some extra work.

A1. Good Mornings – 4 sets of 10
A2. Rollouts – 4 sets of 15
A3. Band Pull Aparts – 3 sets of 33

 

6.7.13

A. Log Clean & Press (Clean each rep) – Worked up to 225 x 8

B. Farmers – 220#’s x 80 ft. x 2 runs

C. Husafell Stone Carry – 330#

160 ft. x 1

80 ft. x 2 sets

D. GHR – 3 set of 10

Rollouts – 5 set of 15 between log press sets.

6.5.13

A. Deadlift

135×8

225×5

315×5

365×5

415×5

470×10 – PR

515×5

 

B. Front Squat

135×5

235×5

275×5

315×5

 

C1. GHR – 3 sets of 12

C2. BKSU – 3 sets of 12

D. Prowler – 6 trips with 90# and 30s rest.

E. Rollouts – 5 sets of 15 done between sets of deadlifts and front squats.

 Deadlifts and Yoke at UGSS a few weeks back.

6.3.13

A. Axle Clean & Press (Clean once)

195×5 2

25×5

255×10 – PR

265×5

 

B1. Press 115×10 140×10 165×10

B2. 1-Arm Row 3 sets of 10

 

C1. Hammer Curl 4 sets of 12

C2. Band Tricep Extensions 4 sets of 25

 

Rollouts – 6 sets of 10 done between sets axle, press and rows.

 

Prowler: 80 yards x 10 sprints w/90#. 30-45s rest.

 

5.31.13

Yoke Walk – All 80 ft. runs – All runs beltless except the final one.

390#
480#

530#

600#

670# – 16.3 seconds – PR

Keg Carry Medley – All 40 ft. runs with sprint back. 210#/230# Keg x 2 runs

 

5.29.13

A. Squat

135×5

225×5

315×3

340×5

385×3

430×5

450×1

470×1

495×1

 

B1. Good Mornings – 3 sets of 10

B2. Rollouts – 4 sets of 10

C. Prowler Sprints – 80 ft. x 8 trips w/30s rest

 

5.27.13

A. Log Clean & Press (Clean once)

225×5

255×3

285×3

300×1

B. Log Clean & Press (Clean each rep)

225×5

C1. Bench – 235×5, 265×5, 295×5

C2. Chins – 3 sets of 10

D1. Barbell Curls – 4 sets of 25

D2. Band Tricep Extensions – 4 sets of 25

D3. Face Pulls – 3 sets of 30

 

5.24.13

A. Farmers -

205′s x 80 ft.

255′s x 80 ft.

285′s x 80 ft. in 14.2 seconds

B. Atlas Stones to 48 inches – (no tacky)

230×3

300×3 – PR

240×3

 

C. Prowler – 90#’s x 8 trips x 80 ft. with 30s rest

 

5.21.13

A. Front Squat

255×5

295×5

330×5

B1. Press

140×8

165×8

190×6

B2. 1-Arm Row – 4 sets of 10

C1. Hammer Curl – 4 sets of 10

C2. Band Pressdown – 4 sets of 25

D1. Band Pull Aparts – 3 sets of 30

D2. Rollouts – 3 sets of 15

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