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Wednesday, June 22, 2011

I ate 9 bananas today

Dan Mcman battle of the badass, log press

Man, good day today. Lightheaded and dizzy. This heat is great!

Dynamic Warmup

Deadlifts
135 x 5
225 x 5
315 x 3
405 x 2
435 x 2
485 x 1
495 x 7 - PR belt on + straps, touch and go.

video

Farmers Walk

Worked up to 300lbs/hand. Barely picked it. Super shot from the deads and my grip sucks from using straps lately. Beat.

Sled arm over arm drag 60' / reverse drag 60'
500 x 1
660 x 1
760 x 1 - happy with these. Was feeling exhausted here though.

I might deload some time soon. My back has been feeling great but I think if I keep pushing it I'll run into some trouble. This 3 days per week stuff has been working great. I've eased back on any high intensity warmups. Started walking on off days for the heart. Lifts are all going up fast. My bodyweight is climbing slowly but steadily. With the extra weight I'm starting to feel an achilles tendonitosis coming on a bit on my left ankle/calf. Really stretching and rolling my calves because I'm deathly afraid of pulling something. Hammy was bugging me last week but it feels great now! Been drinking coffee before my sessions again. Crazy how much of an edge that gives me.

good eats:
9:00am
5 bananas
2 cups whole milk
8 TBSP coconut oil
Blend it up, put it down.

12:30
6 eggs
Swiss chard, garlic, mushrooms
Bacon lard for the cooking
1 banana

4:30pm
2 bananas
brians hummus and carrots(shit is great)

6:00 pm - 20g BCAA and water

8:30 - feel like I'm going to pass out. Had another banana - PR
Black Berries
vegetable concoction with chicken breast
Olive Oil
Plantains in coconut oil

11:00 or whenever I eat
Crock Pot london broil cooked with tomato sauce, garlic and lots of herbos from my mom and dad's garden. getting near 5k calories every day for the past few weeks now. This diet nonsense really helps.

Tuesday, June 21, 2011

Nothing like a shaved alpaca


Matt Hunt posted this vid a while back. Still really digging the song. I'll let this one play during some of my max lifts

http://www.youtube.com/watch?v=dqfUCgk361c

The black dahlia murder just came out with a new CD also. Pumped for that. the new stuff I've heard sounds great. If you like deathmetal at all give those guys a shot.

Alright. On the up and up.

6/21/2011

Dynamic Warmup

Axle Push Jerk from rack
35 x 5
85 x 4
125 x 4
175 x 4
215 x 4 - belt + wraps on
245 x 2
250 x 9 - PR.

Axle Push Press + wrist wraps
125 x 5
175 x 5
195 x 5
215 x 5
235 x 4 - PR - belt on
175 x 14 - trying to get my conditioning up some. Pretty much shot after this

Incline Axle Press - Pretty embarassing
125 x 12
145 x 12
155 x 12

SS w/Ring Pullups x 13, 10, 9

Rope Curls / Ring facepull / Band fallouts 3 sets

Food

8:00 half of shake
4 bananas
black berries
1 cup coconut flakes
6TBSP red palm oil (I'm all out!)

12:00
Steak
Bokchoy
onions
2 sweet potatos

4:00 - ran out of food
5 lara bars

6:00 - 20g BCAA and water

8:00pm
Sweet potatos
Steak
sauteed Swiss chard garlic mushrooms and olive oil
Salad

11:00pm
more of the same

Deadlifts tomorrow! Get jacked up!

Friday, June 17, 2011

This is no haul for Jon Paul

Two of my favorite strength athletes of all time. Kazmaier and Sigmarsson.

Moving next weekend with Steph. Pretty pumped about it. I'll have some more time on weekends now and I'm pretty psyched about it. I'm trying to do some weekend training with some people in the area so if anyone is game let me know. We'll meet up and smash some weights.

Dynamic Warmup + Hip/core prehab

550 tire x 3 reps
550 tire + 190lbs of meat (matt) on the tire x 10 flips.
550 tire x 20 flips in 64 seconds.

Honda Civic Push
3 x 200' - felt pretty beat after this. Been some time since I did some higher rep work on the events. Definitely feeling it.

Food

7:30am - 1/2 shake
4 bananas
blueberries
strawberries
2 cups whole milk
1 cup shredded coconut
4 TBSP red palm oil

11:00
6 chicken drumsticks

3:00 - other half of shake

5:00pm - 20g BCAA and water

7:00 pm
2 sweet potatos and butter
Salad
Beef Chili

10:00
More of the same dinner

Still managing 4500-5000kcal/day. Feeling pretty good and some solid weight is starting to stick.

Wednesday, June 15, 2011

This is my decree


'We are our own worst inhibitors"
- Laird Hamilton

I made a decision today. I realized all the excuses I was making. I'll never be a pro strongman because x, y, z (too short, not willing to take drugs, insert bullshit excuse here). I'm removing all the crap and just allowing myself to get to where I want to be. No more crap. By the end of summer 2011 I'm going to be competitive at the top amateur/pro lightweight level. The progress I have been making lately when my head is in the right place has been astounding and makes me believe in myself. Here what I think I'll need to do to get there. Let me know what you guys think?

Axle Clean and Press - 350-360lbs x 1 (currently 300lbs)
Log Clean and Press - 330-340 x 1 (currently 270lbs)
Deadlift - 650 x 1 (Currently 500lbs x 4)
Farmers - 400lbs x 50' + (355/hand x 25')
Yoke - 950lbs x 50' + (800lbs x 50')
Stone - 400lbs x 3 reps (340 x 1, 310 x 3 @45")

Going to let my weight do what it wants to do with big eating. I'm around 185lbs at the end of a good eating day right now. I think I'll be capable of some big things when closer to 200lbs.

This is a huge goal for me and its going to be a sweet journey. let's release the brakes baby...

6/15/2011
Dynamic Warmup - extra calf stretching since my achilles have been acting up with yoke.

Log clean once and press for reps
90 x 3-5
140 x 3
180 x 3
200 x 1 Belt on
220 x 1
220 x 9 - should have had that 10th rep, PR

Log Viper Press
140 x 5
170 x 5 belt on
190 x 5
210 x 3 - PR still pretty weak here.
bicep acting up. May take it easy on the stones this friday, we'll see.

Sternum Pullups 3 x 10-6
Ring Face Pull 3 x 10-15

Ring Ab Saw
Cable Bicep Curl w rope - 3 x 6-12

Band No-moneys 3 x 10-15

Food - steady at 4500-5000kcal/day
9:00am - half of the mucus shake
4 bananas
strawberries
1 cup coconut shredded
4TBSP red palm oil(secret mucus agent)
2 cups raw milk

1:00pm
2 sweet potatos
roasted asparagus, red peppers and broccoli w/garlic and coconut oil
Gulash made w/ground beef/venison, onion, tomato paste, salsa, and tomato paste
(won't be making that one again)

4:30 - other half of mucus shake

6:30 - 20g BCAA and water

9:00pm
Bacon
Saute baby spinach w/garlic and mushrooms
2 plantains cooked in bacon lard

12:00pm - Planning on a late night of studying
Salad w/veggies and olive oil dressing


Woooooooo!

Monday, June 13, 2011

"I never let my schooling get in the way of my education" - Mark Twain

Thats my excuse for writing this blog and not studying for my exams this week right now.

Hello ladies and gentlemen.


Today we had quite the session!

6/13/2011

Dynamic Warmup

Deadlifts touch and go
135 x 5
225 x 5
315 x 5
405 x 3
455 x 1
455 x 10 -PR - belt and straps. getting better at this deadlifting stuff.

So we train in a shed next to a park seperated by a small section of woods. We made a small trail to the park so we can use the pavement to do yoke and farmers and drags. So greg and I are taking this yoke through a winding trail with poison ivy and thorns hanging everywhere. We get about halfway and greg gets a giant thorn stuck in his forehead. this beast of a thorn isn't coming out. We try moving forward and his face is getting pulled back by the thorn bush. I almost dropped the yoke because i couldn't stop laughing. I had to take it easy the rest of the session because I couldn't stop laughing about it.

Yoke a doke
360 x 200'
590 x 100'
640 x 100' - smooth no drops. Didn't feel like going heavy.

Sled arm over arm pull followed by reverse drag x 75ish'
Worked up to 860lbs x 3-5 sets.

Good day. Matt brought the italian hoagie shop today and was smelling like a star. Between that and greg's thorn in the face I'm surprised we got anything accomplished today.

And Im not going to write what i ate today because I have to study. AHHH!

Friday, June 10, 2011

Good day

Dynamic Warmup

Axle Split Jerk from the rack
35 x 5
85 x 3
125 x 3
175 x 3
215 x 3 - belt and wraps on
245 x 2
265 x 2
275 x 4 - PR. Feels awesome when this lift goes up. Must be all those mucus colored shakes I've been drinking lately.

Axle Push Press - starting to like this lift - no belt, + wraps
125 x 8
175 x 8
200 x 8 - felt easier then last week.

Axle Incline Press
125 x 8
175 x 8
200 x 8
215 x 5 - man I suck at these.

Ring Pullups 3 x 10 SS w/band fallouts

Food:
10:30am Shake
3 cups whole milk
4 TBSP coconut oil
3 bananas
strawberries

3:00p
Bananas
Prunes
Cheese Sticks
Chicken breast
Tea with Butter (pretty manly drink if you've never tried it)

6:00pm - 20g BCAA and water

8:00 salmon and oil

Not a great eating day. Pretty unmotivated day.

Wednesday, June 8, 2011

Stoners


Getting Money!

Stone day. I need to work on this bad. Ended up being a pretty good session. No Mike or Greg, I was sad for a little bit. Not gonna lie. I had the strong emotional support of Matt though. Pulled me through.

Dynamic warmup

Stone over bar - no tacky - I decided to shred my biceps off the bone
200 x 3 over 45"
240 x 3 over 45"
260 x 3 over 45"

Stone over Bar - tacky, finally got the top off my elite tacky by breaking it open.
260lb stone over 59"
260lb stone over 56" x 7 (9 attempts) - PR for the height. My top end is getting better. I took my time with the reps. Failed the last 2 reps. Didn't have the gas to get the rock high enough.

Rub baby oil on my arms for 20 minutes.

Thats it!

Diet
8:30am
eggs
bacon
spinach
garlic
cheese

12:00 - half of this shake (2,200kcal. boss drink) - aka the mustard shake
3 bananas
3 cups whole milk
1 cup shredded coconut
Strawberries
2 TBSP coconut oil
4 TBSP red Palm oil

4:00pm
other half of "mustard" shake

6:00 20g Bcaa and water

8:00
2 bananas
strawberries
Lots of yogurt
Whipped cream (Wooo!)

11:00
Beef and vegetables

Monday, June 6, 2011

Knuck if you Buck

6/6/2011

Little lack luster day today for training. Been eating a ton and feel like a blimp. Pants are getting nice and tight. My belt barely fits.

Dynamic warmup

Log clean and press each rep
90 x 5
140 x 3
180 x 3
210 x 3
230 x 3 - belt on
250 x 2 - PR not satisfied here though, Should have gotten the third rep.

Back is feeling really shot from the deads this last friday. No chalk still so the log kept slipping on my shirt. Guess thats pretty good considering everything.

Viper Press - no belt
140 x 5
160 x 5
180 x 4
190 x 3
210 x 1 - new best but not very impressive.

Sternum Pullups 4 x 8-6
Band Facepulls 3 x 10

Eating like a boss

8:00am
Sweet potato fries
Venison roast

11:00
sweet potato
Coffee and cream decaf cause I'm hardcore

3:30
Potatoes
roast beef
chicken
Salad w/dressing
green beans w/almonds

6:00 - 20g BCAA and water + Gatorade

8:30
Plantains + pork lard
Eggs and Broccoli

11:00pm
Plantains + pork lard
Eggs and Broccoli

Regroup, hit em Wednesday. Keep eating till I'm sick.

Friday, June 3, 2011

Deadlift day


Wooooooo!

I was pretty pumped about today's workout. Greg's samurai cut has been coming in pretty good got me feeling that vibe. Matt had the R and B cranked up loud I was feeling great.

Dynamic Warmup - is getting less dynamic lately...

X-walks
1-leg glute bridges (workouts have been getting sexy lately).

Deadlifts (touch and go)
135 x 5
235 x 5
375 x 3
415 x 3 - belt and wraps
465 x 7 - PR - almost vomited halfway through the set. i think thats how you can tell you're working. That or I blew a kidney up. not used to this touch and go nonsense. I'm sure I'll be hitting some big new bests soon.

Farmer's walk - didn't have any chalk so I sucked here
100lbs/hand x 100'
200lbs x 100'
250lbs x 50' - no Chalk, pretty terrible

Car Push
Matt's jeep
3 x 100-150'

Super unhappy with the farmer's need some chalk badly. Not happy with the deadlift either. I'm confident that will be going up quick in the future though.

Diet
8:00am
Half of this shake:
2 cups whole milk
1 cup shredded coconut
4 TBSP red palm oil
3 bananas

12:00pm
4 sweet potatoes
Venison steak
broccoli and mushrooms
Fruit and veg

4:00 - other half of mustard colored shake.

6:00 20g BCAA and water

8:00
Cup decaf(I'm pretty intense) coffee with lots of heavy cream and some honey

9-11:00pm don't know yet man im feeling lazy.

Thursday, June 2, 2011

Everyday I'm shuffling


Whats up guys.

I'm feeling recharged from the competition saturday. I woke up the following morning with some insane pain in my upper back. Luckily it subsided a few days later after a couple back massages with greg. The man has magic fingers. I'm really jacked up about my training for the next few months. I'm switching up my training a bit to focus more on my pressing events. I started eating a bit more too.

In addition to the Dr. Mark Houston hypertension program I've been on I've added in 2-3 days per week of 30 minute walks. We'll see how this all pans out!

6/1/2011

Dynamic warmup - I cut out a lot of the cardio in the warmup for a bit more stretching.

Band No Money 2 x 15
band Pull apart 2 x 20

Axle Jerk from Rack
125 x 5
175 x 3
215 x 1
265 x 1 - belt and wraps on
220 x 13 - PR I wasn't feeling adjusted to the axle yet so I kept the weight low. Still rocked out a bunch of good reps

Axle Push Press - No belt - New exercise for me I really want to get my press strong.
125 x 6
145 x 6
175 x 6
200 x 6 - I remember getting 225 for 7 in the past I'm sure this will go up quickly.

45 degree Incline Axle Bench
125 x 8
145 x 8
175 x 8
195 x 8 - Again pretty light weights I know these will go up fast.

A billion sets of axle curls for the gurls.

Diet - trying to get a solid 5,000kcal every day now.

8:00am 1/2 of this shake
2 cups whole milk
1 cup shredded coconut
2 TBSP Red Organic Palm Oil
4 bananas

12:00
Bunch of Salmon fried in olive oil and herbs

4:00
other half of shake

6:00 20g BCAA and water

8:00 - stuff fest
4 sweet potatos frie form cooked in coconut oil
Venison tenderloin fried in pork lard
Broccoli
Mushrooms

11:00 - Same as 8:00

Man that was a lot of food. I need to step up my eating game.