800 Tire + 220 Farmer + 175lber = Car

4/15/12

Hill Sprints x 8

Rollouts – 3×20

4/16/12

Circus DB Clean & Press – Worked up to 140×1

Military Press – Worked up to 220×3

SS Bench Press – Worked up to 360×4 – PR

Chins – bwx8x4

CG Cable Curl – 110×15, 120×15, 130×15

Face Pulls – 90x18x3

Straight Leg GHR Sit Ups – 10BHx14x3

4/18/12

Power Clean – Worked up to 195×3

Deadlift – Worked up to 530×3 – PR

Front Squat - Worked up to 260×5

Car Deadlift & Hold – (apparatus loaded with 800 tire and a 220 farmer) – Guesstimated at 630-660 in hand – 10 seconds x 1

Yoke Speed Work – 480×80 ft. x 2

Reverse Hypers – 55×10, 65×10, 75×10

4/21/12

Barbell, Axle, Log, Circus DB Press Medley – 205/225/250/140 – 34.9 seconds – PR

Log Clean & Press – 280×1

Axle Clean & Press – 245×1, 265×1

Yoke Walk – 80 ft. – Worked up to 600 – 13.1 seconds – PR

Tire Flip – 550×10, 800×2 – PR

Car Deadlift and Hold – 800 Tire, 220 Farmer, 175 Strongman Competitor – 650-700 in hand – 16.5 seconds – PR

Stone over 52 inch bar – 300×6 – PR

Get Better Every Day

T.W.S.S. - That’s What She Said

4/4/12

DE Box Squats – 275x2x8 – r45s

Deadlifts – Worked up to 475×5

Reverse Hypers – 3×10

Suitcase Carry – 115×40 ft. x 3

Prowler Sprints – 90 lbs x 30 yards x 8 trips – r30-45s

4/7/12

Press Medley (Bar, Axle, Log, Circus Dumbbell)

215, 235, 260, 140 x 1 - PR 

205, 225, 250, 140 x 1

Yoke Walk – 80 ft. – Worked up to 710 with no drops – 30.56s - PR

Tire Flips – 550×8

Farmer Deadlift & Hold (Car Dealift and Hold Simulation) w/straps

690 x 3.55s

590 x 16s

Stone Series

240, 260, 300, 340 x 1

GHR – BWx 10, 10×10 x 2

Get Better Every Day

4/2/12

Circus DB Clean & Press – Worked up to 115×4 on left arm and 115×8 on right arm – PR

Military Press – Worked up to 205×5

SS Bench Press – Worked up to 345×6 – PR

Chin Ups – BWx8x4

Close Grip Cable Curls – 110×12, 120×12, 130×12

Face Pulls – 80x20x2

Straight Leg Sit Ups – 10 lb plate held behind head x12x3

Get Better Every Day

For the past 7 weeks I’ve been adding in an “extra” workout on days I train my wife at home. While I don’t follow the Westside Barbell style of training – my training definitley has been influenced by Louie Simmons and Westside. I got the idea of adding in these extra workouts when I was reading through Louie’s book, “The Westside Barbell Book of Methods” for the second time. I feel my hamstrings are still not up to par and I’ve noticed as my core (Yeah, I know..) has gotten stronger it seems my Yoke walk and a few other lifts have improved. I’m also trying to drop some body fat to be closer to my competition weight (Under 200 pounds) so I either don’t have to cut at all or all I have to do is some simple water manipulation to make weight.  So I’ve recently added in some high intensity cardio on this day. My main lift for hamstrings has been Good Mornings. I’m not really worried about the weight that much on these on the “extra day”. I’m more focused on training the muscles, instead of the movement. I got this idea from Jim Wendler about Good Mornings. In Jim’s book “5/3/1″ he says, “I’ve used 500 pound loads with this movement, but I’ve gotten more out of doing 185 for strict reps.”. Something to think about when dealing with accessory work.

4/1/12

Good Mornings – 160x10x3

Ab Wheel Rollouts – 3×20

Prowler Sprints – 90 pounds - 40 yards – 8 trips

Get Better Every Day

I’ve slacked a bit in updating my training journal for the past couple of weeks. I’ve just been pretty busy and haven’t made the time for updates. Since my last update I haven’t had anything that great to post about anyways. I had a deload week followed by the first week of my new program.

Today was event training day and I had a great day. The weather was nice, the atmosphere was good and it was a good time.

3/31/12

BW – 210

Log Clean & Press – Worked up to 270×3, followed by 300×1

Axle Clean & Press – Hit an easy 185×1 and 235×1

Circus DB Clean & Press – 120×1 and 140×1

Farmers – Worked up to 255×100 ft. – 14.72s – PR

Yoke Walk – Worked up to 620×80 ft. – 14s – PR

Stone Over Bar – 50 Inch bar – 300 pound stone – 4 reps in 35s – PR

GHRs – 3×9

And here is a Press Medley video from last weekend: