So, Cirque Du Soleil?

Al Gore makes me smile!

Another week in training over at Llama bash. This was the start of another 4 week cycle. I have one more day of finals left, then I'll be relaxing over christmas. Once January hits, its go time baby! I'm keeping the 3 main lift days per week and adding in 3-6 skill workouts mixed in there to bring up my weaknesses and work on technique. I'm pretty jacked up about the crossfit open competition coming up in February and competing with Crossfit Tribe.


Cirque Du Soleil? What do you think?

Here we go!
11/15/2011 - dynamic warmup and shoulder prehab


1-Board Bench Press
295 x 5
325 x 4 - PR

Fat Bar Dumbbell Press
130 x 2
90 x 23 - Could not get my dumbbell pressing together today.

Ring Pullups - chest to rings
45 x 6
55 x 5

Incline Bench "Y's" 3 x 10
Fat Bar DB curls 3 x 8/12/side
11/17/2011 - dynamic warmup and prehab

Clean and Jerk round robin between 6 people. 20 sets. About 60-90 seconds rest between sets. My sets were...
225, 225, 225, 225, 235, 240, 245, 250, 225, 230, 235, 225, 225, 225, 225, 225, 225, 225, 225, 225

Met-Con. 3 rounds of 8 box jumps / 6 wall ball / 5 chest to bar pullups / 3 x 70lb KB Swings
3 minute rests between sets, 3 rounds (of 3 rounds) first two sets right around 2:20, last around 3:00.
11/20/2011 - Dynamic Warmup - core and hip prehab.

Power Snatch - trying to get the technique down
135 x 5
155 x 3
165 x 3
135 x 5


Deadlift on 6" blocks - thanks to Popes' Gardens for generously donating sliced up 4 x 6's.
395 x 5
450 x 5 - not too heavy, looking forward to the next few weeks for some big pulls

Front Squat
185 x 8
205 x 8

Met-con - 8 pullups / 10 box jumps / 8 handstand pushups / 10 box jumps - 2 rounds, 3 minute rest, another time through - 2:15 first, 2:20 second

One more final tomorrow, I'm psyched!

A week filled with farm animals, loud music, bro activities and cold barbells

This one's for you Greg

Training this week was excellent and is definitely going in the direction. More big things to come. Better BELIEVE it baby!

It was a deload week (no deadlifts or bench press) but I still managed to have some fun and hit some new bests. It's getting cold outside so the alapacas have been coming in to hang out during training some times. Definitely the perfect storm for optimal training.

12/8/2011 - Dynamic Warmup + prehab


Fat Bar Dumbbell Press
140 x 3 - PR I think
110 x 13

Weighted Ring Pullup
45 x 4
55 x 4

Fat Bar Dumbbell Curls
3 x 8-10 @ 40lbs

Incline Bench "Y"
3 x 10 @ 10lbs

Round Robin Ring Dip Set - Me, Matt, Greg, Cameron, Juelz Santana (did anyone get that reference?)
10 x 10 reps

12/10/2011 - at crossfit MTL
Dynamic Warmup and Prehab

Push Jerks from rack
255 x 1
275 x 1
305 x MISS - I was feeling rowdy, ended up failing. Next time.

Power Clean
205 x 3
225 x 10 - New best?


Thruster
135 x 3
185 x 8 - PR

Met-con - something dreamed up by Pat Byrnes over at Crossfit Tribe - 2 rounds for time
15 Handstand Pushups / 20 Pullups / 25 Box Jumps / 30 deadlifts at 185 / 35 Burpees

16:55 - I had trouble bending over for the rest of the day.

12/13/2011 - Dynamic Warmup and Prehab


Overhead Squat - This was a terrible weakness for me, finally starting to improve
225 x 1
250 x MISS
250 x 1 - Hooty Hooo! about a 50-60lb PR

Turkish Sit-up
40 x 10/arm
60 x 10/arm

Band Punch Press - I'll get a video of these two exercises sometime soon.
Green Band 2 x 10/side

Met-con - 3 rounds for time
5 muscle-ups / 15 burpees + touch the ceiling 9' / 20 Lunges + 45lb plate overhead
7:40

Great week. I'm planning on competing in the crossfit open over at Crossfit Tribe in Pennsauken. I'm looking forward to ramping up my training in the next few weeks. Look forward to some big things! I'm still doing small sessions throughout the week working on skills and weaknesses. My eating has been on point too.

Training for the week Team Llama Bash

What's that dude in the background doing?

Lately I've added in a few extra days per week working on skill work for crossfit including things like running, double unders, pushups, handstands, burpees, bodyweight squats, pistols and pullups. I still keep 3 core lifting days per week.

12/1/11
Dynamic Warmup

Axle Floor Press
315 x 1
335 x 1 - PR woot woot


Thick Bar DB Press
110 x 8
120 x 8 - getting better

Ring Pullups 5 x 10

12/3/11- I've been training saturdays at Crossfit Tribe. Awesome community and great atmosphere to get deez loueez.

Crossfit Tribe - Training to be a boss

Dynamic Warmup

Push Jerk
245 x 3
270 x 2 - Almost dropped the third rep on my head, win!

Power Clean
225 x 3
245 x 3

Thruster
195 x 3
220 x 3 Maybe a new best?


Met-con (crossfit games clean and jerk C&J / rope climb)
5 C&J @ 145lbs + 5 rope climbs (13ft)
4 C&J @ 165lbs + 4 rope climbs (13ft)
3 C&J @ 185lbs + 3 rope climbs (13ft)
2 C&J @ 205lbs + 2 rope climbs (13ft)
1 C&J @ 225lbs + 1 rope climbs (13ft)
6:50 - Froning did it in just under 5 minutes.

12/6/2011
Dynamic Warmup

Llama Bash is looking clean and mean

I should probably stop posting all of my max effort attempts where my form falls apart. I promise my technique is not this terrible for every set!

(4-5") Deficit Deadlift
425 x 1
465 x 1
500 x 1 - PR no belt

Back Squat vs chains 100lbs @ top, 20lbs @ bottom
185 x 5
205 x 5 - the chains felt terrible, probably won't do these next week.

Overhead Squat
165 x 5
185 x 5 - PR, these are finally coming along some!

I decided to stop writing what I eat on a daily basis but to instead make separate posts occasionally with what I eat. Let me know if you guys are mad about this and wanted more of my food log.

What I eat on a typical Training Day

8:00am
Bone broth (from sheep bones), Braunschweiger (from US wellness meats, grass-fed, oragnic), Nuts - brazil and almonds (raw and soaked), Raw Whole Milk

10:00 - ½ of this shake
Raw Milk, 2 oranges, 1 banana, strawberries, blueberries, greek yogurt, olive oil

12:00pm
Salad, hummus, 2 hardboiled eggs(from my parent's chickens), homemade dressing

3:30pm - 2nd half of the shake

5:30 - handful of organic raisins

6:00pm - 5 g BCAA while training


7:45pm Handful of organic raisins

8:00pm
Mashed sweet potato and turnip and Kerrygold butter, Asparagus, Brussel sprouts and bacon

10:30pm
4 eggs, hot peppers, mushrooms fried up in coconut oil, 1 avocado, 1 sweet potato

Deficit Deadlifts with videos!

11/29/2011

Dynamic Warmup and Hip/Core prehab(Anyone curious about what I do here? I was thinking of doing an article/video of this)


4” Deficit Deadlift (Standing on two 35lb plates)
135 x 5
225 x 5
275 x 3
325 x 3
375 x 3
425 x 3
450 x 3 - PR Felt great


Front Squat - went a bit heavier today, my upper back rounds quite a bit.
95 x 3
135 x 3
165 x 3
185 x 3
210 x 3
235 x 3
255 x 3 - PR

Overhead Squat + Ring Fallouts
95 x 10
120 x 10
145 x 10 - PR

Turkish Getup / 20 burpee box jumps
40 x 10/side + 20 burpee box jumps
50 x 10/side + 20 burpee box jumps

Best Thanksgiving Ever

Kitten Press, get jacked.

Thanksgiving Day Training:

Dynamic Warmup:

Floor Press: Did some Curls between sets
125 x 5
175 x 5
215 x 3
245 x 3
275 x 3
300 x 3 Thinks that's a best for floor press


Weighted Ring Pullup Supersetted this with Dumbbell Press
15lbs x 4
25lbs x 4
35lbs x 4
45lbs x 4
20lbs x 7


Axle Dumbbell Press
60 x 10
80 x 10
95 x 19
80 x 23

As promised, kitten videos. Kittens increase strength significantly.


Met-con:
4 Rope Climbs 12' / 8 Ring Dips / 12 box jumps - 5 rounds for time - 8:20

One enormous meal:
Cauliflour
Broccoli
Mashed Radish with butter
Turkey
Meatballs
Deviled eggs with bacon, courtesy of aunt val
Brussel sprouts with bacon

Train in the rain

11/22/2011

Dynamic Warmup

Deficit Deadlift 5" - Still no belt
135 x 5
225 x 5
275 x 5
325 x 5
375 x 5
405 x 5 - Feeling great

Front Squat SS with turkish Situps
135 x 5
185 x 5
205 x 5
225 x 5

Turkish Situps
40lbs x 5/side
60lbs
80lbs

Overhead Squat
95 x 3
115 x 3
135 x 3
165 x 3
190 x 2 - PR

Band Rotary Punches
2 x 10/side

Dinner:

Raisins right after training

Broiled Salmon with shallots sesame seeds and soy sauce

Quick one

Double Unders 4 x 50
Take down and shadow boxing practice between

Prehab/rehab work
Band Pullaparts 2 x 20
Band Bilateral External Rotation 3 x 20
Band X-walk 2 x 20
Plank + Overhead reaches 2 x 20 - very hard

Had a handful of raisins afterward

Dinner:
Roasted Brussel Sprouts
Salad - romaine, baby spinach, hummus, onions, carrots, tomato, olive oil, spices
Lamb Shenk

New direction in training

Another busy week. My training has been fun lately. I'm doing a bit more crossfit but still keeping the heavy lifting. I went to hassett's jiu jitsu on wednesday to give that a shot. My friend Steve gave me a month free pass to take advantage of and I plan on doing exactly that. Without further ado...

11/12/11 - trained with Big Greg saturday. My calf is still not at 100% here and my lifting reflected that.

Dynamic Warmup and hip prehab

Push Jerk - supersetted with forward sled drag
95 x 5
135 x 5
185 x 5
205 x 5 - calf was talking to me by this point

Power Clean from floor - did these right after each set of push jerks
95 x 5
135 x 5
185 x 5
205 x 5

Overhead Squat
95 x 5
115 x 5
135 x 5
155 x 5
165 x 5
175 x 5 - PR

Romanian Deadlift - pushed the hips way back to emphasize the hips and hamstrings
185 x 10
225 x 10
275 x 10

Met-con
I forget, sorry!

11/14/2011
Dynamic Warmup
Met-con
50 squats, run 330 yards
25 burpees, run 330 yards
40 squats, run 330 yards
20 burpees, run 330 yards
30 squats, run 330 yards
15 burpees, run 330 yards
20 squats, run 330 yards
10burpees, run 330 yards
10 squats, run 330 yards
5 burpees, run 330 yards - did this one outside with steph. It was fun. We had a few people beep at us as they drove by. I forget how ridiculous the workouts can look in public sometime.


11/15/2011

Dynamic Warm up

Back Squat
95 x 4
135 x 4
185 x 4
225 x 4
255 x 4
275 x 4

Overhead Squat - Ab Saw
95 x 10
115 x 10
135 x 8

Met-con - 5 rounds. Reps decreasing each round
Ring L-sit to handstand pushup x 5
Deadlift 225 x 10
Ice Cream Maker x 5
Box Jump x 25

11/16/2011
Brazilian JuJitsu at Hassett's

11/17/2011

Dynamic Warmup

Floor Press SS w/curls
125 x 5
175 x 5
215 x 5
245 x 5
265 x 5
280 x 5 - not too heavy. Floor press is definitely harder then regular bench

Thick Bar Dumbbell Curls 5 x 8-10 reps @ 40lbs/hand

Thick Bar Dumbbell Press SS w/ring pullups
60 x 10
90 x 10
110 x 14
90 x 20

Ring pullups - chest to rings
Bodyweight x 14, 7, 8, 10

Weighted Dips 45lbs x 10, 12 Pullups, 15 Swings 60lbs - back to back. 3 sets

Foods:

8:00 am
Liverwurst
Bone Broth
Brazil Nuts and Almonds (raw, soaked)

10:00 1/2 shake
strawberries
blueberries
banana
Greek yogurt
Raw Milk
olive oil

12:00 pm - other half of shake

3:00pm
Salad with veggies
Hummus
Olive oil based dressing
Chicken drumsticks

6:00 - 10 g BCAA and water

8:00
Pan fried tuna steaks
Salsa - feta cheese, bell peppers, jalapenos, lime juice, tomato, oregano all diced up
Sweet potato with butter

Another week of fun

Well, I've been shifting my focus from all strength and strongman to crossfit. I've come up with a game plan that focuses on my weaknesses and I'm going for it. I'm working into the movements slowly, trying to focus more on technique then speed. Wish me luck.

Step 1: Buy 10 gallons of milk

In other news I bought 10 gallons of milk from Alvin over in Pennsylvania today. Nothing like raw grass-fed milk.

Step 2: Drink all gallons

Step 3: Be happy, or dead

11/5/2011
Dynamic Warmup
Glute Ham Raise 2 x 10

Push Jerk
135 x 5
185 x 3
225 x 3
255 x 1 - First time back in a while. Going to get this moving back up in a jiffy

Power Clean
135 x 5
185 x 3
225 x 3

Overhead Squat - getting better
95 x 5
115 x 5
135 x 5
155 x 3

Reverse Hyper 3 x 15 don't know the weight, I'll record it when its actually something worth writing.

"Nancy"
5 rounds of...
15 overhead squats @95lbs and 400meter run. Think I finished in 13:30? Not very good. My first time running in about 6 months.

11/6/2011
Dynamic Wamup
Burpee Broad Jumps 3 x 5
Sprint work
This did not end so well. Ended up pulling my calf. Feels lower and lateral, right on the soleus. I could not walk for the first two days. I did a bunch of gua sha and light stretching. As it started to feel better I began very light strengthening and moved onto more functional strengthening and now later in the week (friday night) I've gotten to the point where I can do 1 leg calf raise and light jogging.

11/8/2011 - Can't walk, but I can deadlift

Dynamic Warmup
Deadlift vs. chains 80-100lbs at top, 30-40 at bottom
135 x 3
225 x 3
315 x 3
365 x 1
425 x 1
465 x 0 - close miss, should have taken a set lighter before 465 but I was feeling reckless. It didn't help that I couldn't put any weight on my right foot because of my calf.

Back Squat
95 x 3
135 x 3
185 x 3
225 x 3
245 x 3
265 x 3 - Called it here. Calf is starting to give my odgida

5 handstand pushups / 15 x 45lb swings / 10 ring rows / 20 bodyweight squats
4 rounds for time 7:30

11/10/2011
Dynamic Warmup

Muscleup practice 5 x 3

Thick Bar (2.5") Dumbbell Press / ring pullup / Rope cable curls
60 x 10
80 x 10
95 x 10
110 x 10 - finding my groove.

Ring pullup - man these are hard. Chest to rings
Bodyweight x 12
15lbs x 7
BW x 7
BW x 7
BW x 7

Partner Ring Pushups and kipping pullups x 4 sets till technical failure

Turkish Situp 3 x 5/side @40lbs
Band Chops 2 x 10/side

8:00am - Breakfast of champions baby. Satisfies the fat tooth
Almonds and brazil nuts (raw and soaked overnight)
Liverwurst (beef, liver, heart, kidney)
Beef Bone and Marrow broth

11:00 1/2 shake
1 banana
strawberries
blueberries
2 oranges
greek yogurt

1:00 Other half of shake

3:00
Salad and veggies
Sweet Potatoes
Turkey Chili

6:00pm 10g BCAA and water

8:00
Greek yogurt and raspberries
Bean soup
Chicken wings my dad and I made.

Well, today I picked up 1/5th of a cow

Time to play, guess what's in these plastic bags?

If you guessed kidneys, heart, tongue, liver and bones you would be correct!

Steph and I purchased 1/5th of a cow from Neptune Farms in Salem County NJ. The cow was organicly raised and 100% pasture fed. I'm pretty excited to get my grub on. We got about 70-75lbs of meat, organs and bones for $364. That comes out to about $5 per pound of good old grub. We get all cuts including about 1/3 ground beef, 1/3 organs and bones and 1/3 steaks and other cuts. Now how do I cook all of this? I'm excited to make some sausage from the organs and some stock from the bones. Seriously guys check out eatwild.com to find some high quality, reasonably priced, locally farmed, environmentally friendly and healthy food!


10/29/2011 - Dynamic Warmup + Overhead Squat and Snatch practice

Glute Ham raises 3 x 10

Hero WOD
3 Handstand Pushups/225lb deadlift x 6/12 pullups/24 double unders x 10 rounds for time.

Finished somewhere between 17 and 18 minutes, I think I remember Khalipa doing this in about 11:30

11/2/11 - Dynamic Warmup and Band X-walks

Deadlifts + 90lbs of chains at the top and 40lbs at the bottom. No belt
135 x 5
225 x 5
325 x 3
375 x 3
405 x 3
425 x 3 - Back rounded a bit at the top and I repositioned and finished it. I need to clean up my technique.

Back Squats
95 x 6
135 x 6
185 x 6
225 x 6
246 x 6 - My focus is on depth and technique. My knees are feeling great so far.

Overhead Squat/Pistols/Bodyweight Squats
95lbs x 10 / 5 per leg / 25 reps
115lbs x 6 / 5 per leg / 25 reps
135lbs x 6 / 5 per leg / 25 reps

11/4/2011 - Dynamic Warmup - forgot to do prehab today

Bench Press - 80-100lbs of chain at the top, 40-50lbs at the bottom.
125 x 5
175 x 5
215 x 3
245 x 1
255 x 1
265 x 1 - Chains are tricky, but fun

2 and 1/2" thick bar Dumbbell Press - A birthday gift from Steph, these things are massive and awesome! I'm very happy to be Dumbbell Pressing again. These were very awkward. I know I'll be pushing big weight again soon. Maybe 140-150lbs per hand?!? I supersetted these with ring pullups and Bicep curls
60lbs x 5
110lbs x 5, 7 - awkward still. Could not get in the correct groove.
90lbs x 17 - better, but not perfect yet.

Ring pullups (focusing on getting my shoulders to touch the rings at the top)
Bodyweight x 10, 10, 10, 8

Rope Low Cable Bicep Curl 3 x 8-12

Intervals of 30 seconds on, 15 seconds off. 4 exercises, 3 rounds
Toes to bar / 30lb DB thruster / Ring Dips / Burpee

The toes to bar bothered my back a bit here even when hammering technique, I think I'll leave these out of my training for now

Good Eats:
8:00 am
Bone Broth
Brazil Nuts
Liverwurst

10:00 - half of my trusty shake
2 bananas
strawberries
blueberries
1/2 can coconut milk
Greek Yogurt
Olive Oil

12:00pm
other half of my shake

3:30pm
2 sweet potatoes
Salad (romaine, arugula, spinach, broccoli, carrots, tomato, olives)
2 hard boiled eggs
Dressing (olive oil, white vinegar, garlic, pepper, oregano, red pepper flakes, cayenne)

6:00 - 10g BCAA

8:00pm
Sweet potato Fries
Roasted broccoli and cauliflour with garlic and olive oil
Steak
Caramelized onions and mushrooms
Lots of manchego and feta cheese

Steph's mom cooked that dinner. I ate like a king.

Putting some crossfit back into my training

Autumn air is nice, its starting to get dark earlier and earlier. Turns out Matt contracted MRSA and has been training with it for the past few days with us. I'm going to just chalk that up to a win and hope for the best, he's getting treated for it now.

Dynamic Warmup and shoulder prehab

Bench Press + 100lbs of chains at top, first time using chains in about 10 months.
85 x 5
125 x 5
155 x 5
175 x 5
195 x 5
220 x 5
230 x 4 - I made the smart move of putting 5 extra pounds on one side for the past few sets, to make the movement more challenging/I forgot to check the bar before starting my lift.

Pullup variations 5 sets. I'm working on being able to do front levers and one handed pullups, stay tuned...
I guess I'd like to be more like this guy in general.

Dip Variations 4 sets
Cable Rope Bicep Curls 3 x 6-10

Weighted Dip/Pullup/burpee medley - done one after another with no rest
45lbs x 10 dips, 45lbs x 5 pullups, 10 burpees touching the ceiling each rep (10 ft?)
90lbs x 8 dips, bodyweight x 8 pullups, 10 burpees

Food:

8:00am
1 cup bone broth
Liverwurst

12:00pm
Bacon and eggs with parmesan cheese (Nice raw grass fed variety from trader Joe's)

3:30
Mashed Sweet potato with butter
Salad with veggies and olive oil dressing

6:00 - 10g BCAA and water

8:00pm
Mashed Sweet potato
1 chicken drum stick

11:00pm
Mashed Sweet Potato
2 hardboiled eggs
Salad with veggies and olive oil dressing.

Deload Week

I've been on an animal kick lately.

Well, deload weeks usually end up being ridiculous workouts so here we go.

10/18/2011 - Deload deadlift/squat (Did I just say squat?)

225lb Deadlift x 10 reps
15 box jumps 24"
10 handstand pushups

5 rounds for time. Perfect warmup (Just kidding it was brutal). Finished sometime around 7-8 minutes. not sure of the time because my i-phone 6 (old flip phone) doesn't like to take time past 5 minutes.

Back Squats - Its been about 8 months since I've done squats! I have the itch to get back into these for some reason. Took it slow and kept them all light. All reps were past parallel.
45 x 5
95 x 5
135 x 5
165 x 5
185 x 5
205 x 5

Whip Smashes 3 sets of multiple variations
Band Chops 3 x 10/side

Fun night. I've decided to add in some different movements lately, train a bit more often throughout the week but still keep in two days per week devoted to strength. It keeps me excited to train.

Good Eats:
8:00am
1 cup of bone broth made with chicken legs and broccoli stalks (In know what you're thinking, delicious!)
A bit of Liverwurst made from organic pastured beef trim, beef liver, beef heart, beef kidneys. get your vitamin A and D on!

10:00am
1/2 shake
Banana
Strawberries
blueberries
Yogurt
1/2 can coconut milk
2 TBSP olive oil

12:00pm
Other 1/2 shake

2:00pm - 1/2 half of this salad
Salad with vegetables
2 sweet potatoes
2 hardboiled eggs
A bit of tuna from last night's dinner
Home made olive oil based dressing

4:30pm
other half of the salad

6:00pm 10g BCAA and coconut water

8:00pm
Bit of pork my father cooked and some bananas

10:00
Don't know yet! We have some sausage with beans and vegetables I may be eating, we'll see.

New Bench PR

Training 10/13/2011

Dynamic Warmup and Shoulder pre-hab

Weighed in at 190lbs tonight

Bench Press
Bar x 5
125 x 5
215 x 3, 3
245 x 1
275 x 1
300 x 1
320 x 1
340 x 1 - PR, previous best was 330 in 2007, I weighed 20lbs heavier back then

Terrible video quality, guess I won't be doing too many videos through the winter.

340 x 1

300 x 5

Dips
lots of goofy sets
70 x 22

Here is what my sets of dips have been looking like lately.

I forgot how to do drips properly.

Pullups - lots of front lever and one handed pullup work

Cable Curls


Eating

8:00
1/2 Shake
2 bananas
strawberries
blueberries
2 oranges juiced
1/2 can coconut milk
Kefir
1 TBSP red palm oil
2 TBSP olive oil

11:00am
other half of shake

3:00
Salad lots of veggies
1 egg
Sweet Potatoes with butter

6:00 20g BCAA and Gatorade

8:00
Sausage, spinach, beans, tomato sauce, garlic jamboree

Having fun

Training 10/11/2011

Big cup of green tea before training

Dynamic Warmup + Hip prehab

Deadlifts (No belt) supersetted with multiple types of jumps
135 x 3
225 x 3
315 x 3
405 x 2
455 x 5 - Rested a bit between the last two reps but fought through. May be an unbelted PR I'm not sure.

Tire Flip
550 x 3
800 x 2
950 x 8 - PR, jacked up my neck a bit here.

Band Rotary Punches 2 x 20/side
Ring Ab saws 3 x 5-10
Human Flag work

Honda Civic push
2 x 300'

Food:
8:00am
Liverwurst and park of my shake:
2 bananas
strawberries
blueberries
1/2 can full fat organic coconut milk
Kefir
Extra virgin olive oil
Organic unrefined red palm oil

10:00am
Other half of the shake

1:00pm
Chili:
Ground turkey
Yellow Onions
Mushrooms
Tomato
Peppers
Black beans
white rice

3:30pm
Same as 1:00pm

6:15 - 10g BCAA and water

8:15
Rest of the chili and rice

11:30 - 4g Fish Oil (I should be asleep)

I love goats.

8/27/2011 - Deadlifts! Coming off of a deload, I'm excited to get this crackin.

Dynamic Warmup and Hip/Core prehab work

Deadlift (No belt)SS w/Banded broad Jumps x 5 - 10
135 x 5
225 x 5
315 x 5
365 x 5
410 x 10 - PR with no belt. Finally getting this to come around again. back is feeling better.

Tire Flip Sled Reverse + Drag Medley (250lbs x 150')
550 x 8 + drag
700 x 8 + drag
800 x 8 + drag - Definitely getting stronger at tire work.

Focus mit work. Fun stuff here. Still doing the 4,000kcal per day. thinning out still. My strength is still whoopin butt.

I started doing some meditation and yoga in the mornings. I catered the yoga poses and strengthening exercises for improving my posture and the results have been great. Meditation is an awesome and powerful tool.

225lb Bench Press Day

Yo guys, we had a large turnout over at llama bash today with Me, Greg, Matt, Maria, Pete, and Noel. We're all getting amped up and training out there with wild animals. For my deload week bench day I've decided to take 225 for a stroll in the park. Its been a while since I've really been focusing on bench and its been on the up and up so I was excited for today! i uploaded everyone else benching on youtube today too so check it out. http://www.youtube.com/my_videos?feature=mhee

9/22/2011 - Bench Deload day

Dynamic warmup + Band no money and pull apart

Bench Press SS w/MB Slam x 15
125 x 5
175 x 5
215 x 5
265 x 3
225 x 22 - PR here, nice

Dips SS w/pullup variations
BW x 12
45 x 12
70 x 12
90 x 9 - Don't know if this is a new best, I feel like it isn't

Axle Curls / Incline Bench external rotation

Done, and EAT. I have dropped a few lbs and lost some flabbo. My goals for now is to get stronger and stronger. i think I got a little carried away with my weight gain for my own comfort. I'm leveling out with my weight and am happy for future progress!

Hello friends of friends

Alpacas coming at ya.

Training 9/20/11 - Deload week

Dynamic warmup and hip/core prehab

Deadlift SS w/ 15 burpee box jumps
135 x 5
225 x 5
275 x 5

Tire Flips
550 x 3
750 x 3
800 x 3 - started using tacky cloth here
900 x 3
1000 x 3 PR

Sand Bag Shoulder
210lbs x 8 in 1:35 - tiring! PR

Band Rotary punches x 10-15 / Human flag holds / Ring absaw

Felt great today. Deadlift still feels a little iffy, i hope this goes away soon. New bests on the sandbag and tire though

I changed up my eating a little bit recently. I took my calories down to 4,000 from 5,000. the routine is pretty much the same food wise though. I was getting a bit flabby!

I started doing some gymnastics stuff on off days and I'm having fun with it. I'll try and post some stuff soon.

training 9/15/2011

Awesome lecture from a guy who had 3-6 months to live very inspirational, Randy Pausch
http://www.youtube.com/watch?v=ji5_MqicxSo

Pete has been training the past few days over at team llama bash. Big thanks for coming out and training, I know he already works out 5 times per week in the wee hours of the morning. I'm pretty sure every time he's been here he has done the same exact exercises the morning of. Maria was over today too, its always fun to have a bunch of people. Matt's been getting freaky strong too. Today I think he benched 235 for 13, the other day he got 265 for 8. All good stuff.

Dynamic Warmup + shoulder prehab(band pullaparts and band no moneys)

Axle Bench Press / MB Slam x 5-10
125 x 5
175 x 5
215 x 3
235 x 3
265 x 3
285 x 8 - PR bench is on the up and up. pretty cool because I have evened out my eating and have dropped a couple pounds of cheese weight.

Ring Dips 4 x 6-10 @ 45-70lbs
Weird pullup variations, 4 sets, working toward that solid front lever and 1 handed pullup. I can now do kipping one handed pullups which is cool.

Incline Bench Y's and external rotation work 4 sets
Axle Curls 4 sets.

woo!

training today!

Dynamic warmup + band pullaparts and no monies

Bench / MB Slams
35 x 5
125 x 5, 5
175 x 5
215 x 3
245 x 3
265 x 11 - think thats a PR

Weighted Dips / Pullup variations
BW x 10
45 x 10
90 x 10
75 x 10

Bicep and Tricep nonsense