4/29/2011

Rotator Cuff

Bench Load- 6,715
1x10_135
1x6_225
1x5_275
1x3_315
1x2_335
1x1_355
1x2_335 with pause

Close Grip Bench Load- 4,950
3x6_275

Incline Load- 3,300
2x6_275

Lockouts Load- 1,265
1x2_405
1x1_455

4/26/2011

Jump Rope
300x

Plyometrics

Over Head Squats Load- 1,540
1x3_154
1x3_198
1x2_242
1x1_264-Miss, weight went forward on me

Clean & Press
-DumbBell of Awesomeness
1x6_RLRLRL
1x8_RLRLRLRL

DeadLift Load- 5,755
1x3_335
1x2_425
1x1_515
1x1_605
1x1_655
1x1_675-Miss
1x5_425

4/24/2011

Front Squats Load- 2,675
1x3_155
1x3_245
1x1_335
1x1_355
1x1_375
1x1_390

Squat & Farmers DeadLift
1x1_425 / 280

I was running a little short of time with this being Easter.

4/21/2011

Jump Rope
300x

Plyometrics

Single Arm BarBell Snatch Load- 660
1x2_88 R-L
1x2_110 R-L
1x2_132 R-L

Clean Load- 1,232
1x2_298
1x1_242
1x1_286
1x1_308

Incline Load- 7,885
1x12_135
1x10_225
1x8_275
1x3_315
1x2_335

Bench Load- 3,445
1x5_225
1x5_275
1x3_315

My training partner, Brad, has been trying to get me to do a power lifting meet in December with him. I'm not totally convinced on doing it yet, but if I decide to I need to find the groove on regular grip bench, so we are going to add these in on Thursdays.

Close Grip Bench Load-2,200
1x8_275

Lockouts Load- 1,680
1x2_405
1x2_435

Dips

Decreasing the frequency while maintaining the volume is really making for some long training secessions. I feel real good with the extra rest though. Sticking with the 3x a week will really depend on if I have time for 2+ hour training.

4/19/2011

Jump Rope
300x

Plyometrics

Over Head Squats Load- 2,156
1x3_110
1x3_154
1x3_198
1x2_242
1x1_286

Clean & Press
-DumbBell of Awesomeness
2x6_R-L-R-L-R-L

DeadLift Load- 5,335
-17 inch pick-up
1x3_335
1x3_425
1x1_515
1x1_605
1x1_625
1x1_645
1x1_665

Log Clean & Press Load- 1,176
1x3_200
1x1_266
1x1_310

I am going to reduce my frequency to 3x a week for a few weeks and see how it goes. Tuesday, Thursday Sunday will be the lifting day. So far I'm liking it. Sunday felt real good and today went great.  The problem will be keeping the volume the same while cutting frequency.

4/17/2011 (1)

Front Squat Load- 1,845
Suoer set with pull-ups
1x5_155
1x3_245
1x1_335

Squat & Farmers
2x1_425...50 ft_280

Tire

Atlas Stone

4/14/2011 (4)

6:30am

Rotator Cuff

Incline Load- 9,850
1x12_135
1x10_225
1x8_275
1x5_315
1x4_315
1x3_315

Close Grip Bench Load- 4,425
3x5_295

Lockouts
1x1_455---Miss
1x1_435

11:00am with my students

Single Arm Snatch
1x2_88 (R/L)
1x2_110 (R/L)

Snatch
1x3_120
1x3_130

Clean
1x3_174

Nothing too crazy with them today.

4/13/2011 (3)

Pull-ups

Seated Row

Biceps

4/12/2011 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

DeadLift Load- 4,045
-17 inch pick-up
1x5_155
1x3_245
1x1_335
1x1_425
1x1_515
1x1_605
1x1_655

Axle Clean & Press Load- 2,522
1x10_130
1x3_218
1x1_262
1x1_306

4/11/2011 (1)

Jump Rope
300x

Plyometrics

Over Head Squats Load- 2,288
1x3_154
1x3_198
1x2_220
1x1_242
1x1_264
1x1_286

Clean Load- 1,342
1x1_242
1x1_264
1x1_286
1x1_308
1x1_242

Clean & Press
-DumbBell of Awesomeness
1x5_R-L-R-L-R
1x3_L-R-L

This was just announced as an event for the Georgia's Strongest Man Contes comming in June. Me and the DBoA will be spending more time together in the weeks to comel.

4/8/2011 (2)

Jump Rope
300x

Plyometrics

Front Squats Load- 4,850
1x3_245
1x3_295
1x3_335
1x2_355
1x2_375
1x1_395

Squat / Clean / Front Squat
Load- 810 /  1320 /  1320
2 rounds x1_405 / x3_220 / x2_220

4/7/2011 (1)

Rotator Cuff

Incline Load- 10,750
1x12_135
1x10_225
1x8_275
1x6_295
1x4_315
1x6_275

Close Grip Bench Load- 4,845
2x5_285
1x7_285

Lockouts Load- 2,025
1x3_405
1x2_405

This was done at 6:30am. My 11:00am Strength & Conditioning class wanted me to lift with them some I it was off for more...

Close Grip Bench Load- 9,930
1x10_135
1x10_185
1x8_275
1x3_295
1x3_315
1x12_225

My triceps are shot!!!

Central Georgia's Strongest Man score sheet posted

http://nastrongman.com/2011macon.pdf

No real surprises for me. Some of the events were a lot closer then I realised. I won the tire flip by one tenth of a second...too close. If I had pulled the bus 6 inches more I would have placed one place higher in that event. Its all water under the bridge now.

4/5/2011 (3)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 4,836
1x10_90
1x6_200
1x3_244
1x3_266
1x2_288
1x1_310
1x1_320

DeadLift Load- 2,550
1x3_335
1x1_425
1x1_515
1x1_605

Single Arm Rows
With the DumbBell of Awesomness

4/4/2011 (2)

Jump Rope
300x

Plyometrics

Over Head Squats Load- 1,496
1x3_110
1x3_154
1x1_198
1x1_242
1x1_264

Clean Load- 858
1x1_264
1x1_286
1x1_308

DumbBell of Awesomeness
Clean & Press
1x1_Left Arm
1x1_Right Arm
1x4_R/L/R/L

4/3/2011 (1)

Squats Load- 3,005
1x5_155
1x5_245
1x3_335

Pull-ups

Atlas Stone

4/1/2011 (2)

Jump Rope
300x

Plyometrics

Front Squat Load- 2,915
1x3_245
1x3_335
1x2_385
1x1_405

Olympic Squat / Clean / Front Squat
Load- 1,650 / 880 / 880
2 rounds of 275x3 / 220x2 / 220x2

I could have gone heavier on these, but it has been a long time since I've done them. I didn't want to be so sore I have a poor events day on Sunday morning.