Speed deads

Speed deads.  Did around 10 sets of singles working up to 225 plus mini bands.  Then did dumbell rows, 3 sets with the 120's.

And the boards go down...

ME benching at Ripped.  It went something like this

bar x 8

95 x 7

135 x 6

185 x 5

225 x 5

275 x 3

(shirt on )

315 x 3 3 brd

385 x 1 3 brd

405 x 1 2 brd

Wooo Hoo, I think I'm learning to how to use the shirt a little better to get me through my sticking points.  I still got stuck a little on the 405, but it's getting better.  Before I was happy to just get it off 4 boards and today I was stronger off 2 boards.  I'm happy with my bench progress.

Rack lockouts with the pins really low

315 x 5

315 x 5

315 x 4

I need to start doing these at this height,  It's a completely different exercise from when I usually do them.

Here's a video...

Max Effort Thursday night

Max effort night, I choose to do rack pulls. I've changed my workout. Monday night is always DE squats, Tuesday is DE bench and strongman events, Thursday is max effort squats/deads/goodmornings, Saturday ME bench. And so it has been decided. Tonight I worked up to 565 which I fail on. I wasn't feeling the best today because of my allergies and the allergy medicine that I took. It kind of made me feel like crap, but such is life.

Yoke walk PR!

Yoke walk PR!  Tonight I did 583 for the whole 50 feet without stopping.  It felt relatively easy.  Russ said it took me like 12 seconds, but it felt like an eternity, lol.

Tuesday DE bench

DE benching in AF.  They're building walls in the gym, kind of annoying.

10 sets x 3 with 135.  I forgot my bands

Tricep rope press downs

Face pulls.

Dell Taco.

Monday night DE squats

DE box squats.  Worked up to 315 plus purple bands choked around the bottom.  I'm much less parallel with the same "box", my glutes and hams must be getting bigger.  I went to a lower box and lost all explosiveness, but it was toward the end of the session too.  I'll start using the lower box, I didn't realize how high it was until I video-ed.  But lance said my max effort squat was basically parallel so I'm not all that worried about it.  I'll be good for September's meet.

Adductor/abductor work with bands.

Leg curl machine.

Rolling thunder one arm deads, no PR was feeling tired by then.

Thursday rack pulls, saturday nothing

Thursday:

Rack pulls at Golds.  Just below the knee.  I worked up to 535.

Dumbbell rows the the 150's.

Saturday:

Nothing, out of town, ready for a break anyway.

Squat PR!!!

Wow, I got a squat PR monday night.  AND Lance said it was like a 1/4 inch high, so it's probably good in the AAPF, lol.

Squats:

bar x 5

145 x 5

235 x 4

325 x 1

415 x 1

505 x 1

525 x 1

The 505 was high, but the 525 wasn't or at most it was millimeters high.

3 reps on leg curl machine

3 sets of pull throughs

2 sets seated calf raises

2 sets wrist roller

Very cool, I'm happy with the PR.  If my squats continue like this, I think it's possible I'll squat and dead 550+ at the next meet, and hopefully bench 400+.  So a 1500+ total is not out of the question.  That would be pretty cool.

Saturday max effort benching

flat bench with monster mini bands.  Raw worked up to 245 and 295 shirted.  I measured the bands at the top for me are about 160 pounds and about 100 at the bottom. 

Thursday DE deads

9 sets deads with mini bands on jump stretch platform.  Up to 205 + mini bands.

seated cable rows with rolling thunder grip

Wrist roller.

Tuesday's training

Morning:

DE bench, purple only bands 10 sets of 3.

Tricep rope press downs, 3 sets didn't keep track of the weight

Evening:

Strongman training.  

800 pound tire flip:  I did it 3 times relatively quickly, not sure of the time though.  Looking back I kind of gave up and should have done the 4th flip.  Oh well.  Last fall I could only do it once.

Yoke walk:

350-ish ( or whatever it is ), easy

550-ish ( or whatever it exactly is? ) did 50 feet pretty easily, ie I was sure I was going to get it.  Russ didn't time me, I kind of wish he had.  It was by no means fast, but I don't think it took me all that long either.

630 pounds.  Easy to pick it, but really hard to walk with it.  It started moving side to side and then I felt like my hips weren't under me right so I set it down.  I don't know maybe 8 feet.  It was way harder than the 603 last week.

here's a video where I discuss some of my thoughts...

DE box squats

Box squats with mini bands

225 x 3

225 x 3

225 x 3

225 x 3

225 x 3

275 x 2

275 x 2

275 x 2

275 x 2

275 x 2

225 x 2

225 x 2

Grip work.  wrist roller, rolling thunder

3 sets on leg curl machine.

Here's the video...

Thoughts on training now that Snowbird has closed

Some thoughts on training now that snowbird has closed and starting strongman training...

Max effort benching

Flat bench with straight weight

bar x 8

135 x 5

225 x 5

275 x 5

(shirt on)

365 x 1 4brd

405 x 1 4brd

415 x 1 3brd

Tricep cable push downs

I was pretty happy with my benching.  the 405 was easy and the 415 felt good.  I really worked on tucking, maybe I'm starting to get it, it felt really good today.  I think raw is going to take a little longer to learn to tuck, but with in the shirt I think I'm doing pretty good.

Here's the entire video that I post to my youtube account...

Thursday night heavy deads

Deadlifts

135 x 7

225 x 6

315 x 3

405 x 1

495 x 1

535 x 0 miss, not surprised after adding in the strongman training tuesday night

Below is a video.

Dumbbell rows

130 x 8

150 x 5

110 with 2" handle x 5

pull throughs, whole stack ( ie 150 ) 3 sets of 8.

That's it, finished.

Not a bad session.  I would have liked to go higher with the deadlifts but I'm not surprised my body said no tonight with everything else I've been doing like the strongman training ( which I really want to continue but I've got to figure out the best way to do that ).

Tuesday night strongman training in AF

We did the yoke walk.  I did 350-ish EASY, then did 480-ish pretty EASY, and then tried 603, here's the video...

Man, pretty hard, but they all said it was really good for my first time trying.  

I could only stay for doing the farmers walk once with what I think was about 140 pounds on each side.  Piece of cake.  Russ said I had good technique and would not change anything.  Wow, a lot different than benching, lol.

Tuesday DE bench

DE bench in AF

12 sets x 3 with only purple bands.

Tricep rope push downs/face pulls.

A guy there was asking about my bands and wanted to try it to see what it felt like.  I've seen him there before, he can bench 315.  He asked how much "weight" were the bands, and I said it was about 125 per band at the top ( top for me ).  He wanted to try it, I said i'd spot him because it will feel really unstable.  I told him.  I lifted off for him, the bar wobbled all over and basically went right down to his chest.  It didn't just fall, I mean he was pressing it, so he wasn't going to get hurt but I think it really surprised him.  I said I liked how bands kind of mix it up and keeps you from adapting.  I think he got the benefit of it, he asked me where to buy some bands.

ME squats

ME squats with reverse bands

warm up ( straight weight )

bar x 8

bar x 8

135 x 6

reverse bands

315 x 3

405 x 2

495 x 1

585 x 1

The point was for me to get used to just holding the weight, ie I didn't care all that much about hitting parallel.  Anyway, the weight felt light.  Here's the 585

More grip work.  I got 180 pounds on the rolling thunder on my right hand.  Very cool.