Twin Brother Darkness! Morning weight is 180, pretty happy with that.
Foam roll upper and thoracic mobility
Bench Press
45 x 10
95 x 10
135 x 5
165 x 3
185 x 3
205 x 3
225 x 1
225 x 15 - PR + 1 - new best Riding solo tonight so no spot. Felt like I had 1 maybe 2 more in the tank but called it after the new best. Actually really pumped with this. Haven't gotten a bench PR in about 3 years.
Weighted pullup
Bw x 5, 5
45 x 5
70 x 3
90 x 1
105 x 4
70 x 11 Both PRs
Stupid upper body circuit - chipper
1. 8 muscleups (full rom)
2. 30 double unders
3. 30 handstand pushups
4. 30 double unders
5. 30 pullups
6. 30 double unders
7. 30 ring pushups
8. 30 double unders
9. 30 knees to elbows
10. 30 double unders
11. 30 ring dips (had to do a muscleup to get up there, really a bitch)
12. 30 double unders
13. 30 ring recline rows
14. 30 double unders
17:50 - nothing was particularly hard or easy. My muscleups are definitely improving. Getting full range and almost got 8 in a row. Missed the 8th barely.
Wednesday, September 29, 2010
Tuesday, September 28, 2010
9/28/2010
Deadlifts!
I love to deadlift.
Foam rolling and thoracic mobility
Deadlift
135 x 15, 5
225 x 3
315 x 3
365 x 3
365 x 18 - no belts or straps. grip failed here. I'm such a baby. I'll belt up and use straps when I try 405 for reps in two weeks. I'd really like a 20 rep set with 405.
Yoke
180lbs x 50'
360 x 50'
540 x 50'
610 x 50'
660 x 50'
710 x 48' 1 drop - first time doing yoke since October of 2009' Really excited this seemed to have stayed the same. forgot how great yoke feels on your back!
Dumbass circuit 30 sec work 30 sec rest - 3 sets
Front squat rack reverse lunge @95lbs / shuttle run / Box Jumps / Pistols / Sled drag forward+reverse @150lbs - pistols are getting much much better. I don't think I'd bomb a WOD with pistols anymore.
I got my video from Hudson Valley up. Fun comp!
http://www.youtube.com/watch?v=-cJIQ3S6sRs
I love to deadlift.
Foam rolling and thoracic mobility
Deadlift
135 x 15, 5
225 x 3
315 x 3
365 x 3
365 x 18 - no belts or straps. grip failed here. I'm such a baby. I'll belt up and use straps when I try 405 for reps in two weeks. I'd really like a 20 rep set with 405.
Yoke
180lbs x 50'
360 x 50'
540 x 50'
610 x 50'
660 x 50'
710 x 48' 1 drop - first time doing yoke since October of 2009' Really excited this seemed to have stayed the same. forgot how great yoke feels on your back!
Dumbass circuit 30 sec work 30 sec rest - 3 sets
Front squat rack reverse lunge @95lbs / shuttle run / Box Jumps / Pistols / Sled drag forward+reverse @150lbs - pistols are getting much much better. I don't think I'd bomb a WOD with pistols anymore.
I got my video from Hudson Valley up. Fun comp!
http://www.youtube.com/watch?v=-cJIQ3S6sRs
Monday, September 27, 2010
Training in the dark
9/27/2010
Foam roll + shoulder mobility
Squat Snatch
45 x 5, 5
95 x 5
115 x 5
135 x 3
155 x 3
165 x 1
175 x 3 - New PR but very sloppy. Technique is getting more consistent. Used to take me 5-10 tries to get this weight up. Got 3 on my first try.
Axle Push Press (no jerk)
85 x 5
125 x 5
165 x 5
185 x 6 - didn't expect these to be so tough. lots of work to do here. I'd like to get this close to my push jerk. Best on a regular bar is 225 x 7 about 3 years ago.
Death by Thrusters - not sure if thats what its called. The first minute you have to finish 1 repetition, the 2nd minute you have to complete 2 repetitions, 3rd minute 3 repetitions. If you can't finish the prescribed amount of repetitions in the given minute you're done
Used 135lbs and did 8 rounds + 3 thrusters in the ninth minute. Then Donezo. This was a horrible exercise. My hands are quivering and my left shoulder feels so swollen its going to fall off.
These days are getting shorter! Tonight it got dark halfway through the workout and we trained in the dark. Its a little unnerving to be trying heavy snatches in the dark. I recommend everyone try it!
Foam roll + shoulder mobility
Squat Snatch
45 x 5, 5
95 x 5
115 x 5
135 x 3
155 x 3
165 x 1
175 x 3 - New PR but very sloppy. Technique is getting more consistent. Used to take me 5-10 tries to get this weight up. Got 3 on my first try.
Axle Push Press (no jerk)
85 x 5
125 x 5
165 x 5
185 x 6 - didn't expect these to be so tough. lots of work to do here. I'd like to get this close to my push jerk. Best on a regular bar is 225 x 7 about 3 years ago.
Death by Thrusters - not sure if thats what its called. The first minute you have to finish 1 repetition, the 2nd minute you have to complete 2 repetitions, 3rd minute 3 repetitions. If you can't finish the prescribed amount of repetitions in the given minute you're done
Used 135lbs and did 8 rounds + 3 thrusters in the ninth minute. Then Donezo. This was a horrible exercise. My hands are quivering and my left shoulder feels so swollen its going to fall off.
These days are getting shorter! Tonight it got dark halfway through the workout and we trained in the dark. Its a little unnerving to be trying heavy snatches in the dark. I recommend everyone try it!
Friday, September 24, 2010
9/24/2010 Last day of deloading
Last session of the week. Back to heavy stuff on monday. Very pumped for it!
met-con
burpee pullups x 10 / wall ball to 12'(40lbs) x 10 / 10 per leg lunges(40lb Med Ball shouldered) / 5 per leg pistols
4 rounds - 14:05
Static stretches for the quads and hips. Rt. Knee started bothering me halfway through, kind of babied that side and slowed down the reps and it felt much better toward the end. I'm supposed to feel better during a deload! Hopefully just a small road bump. Come to think of it I did kung fu knee punch my patella into a chair today accidentally. Could have started that problem...
met-con
burpee pullups x 10 / wall ball to 12'(40lbs) x 10 / 10 per leg lunges(40lb Med Ball shouldered) / 5 per leg pistols
4 rounds - 14:05
Static stretches for the quads and hips. Rt. Knee started bothering me halfway through, kind of babied that side and slowed down the reps and it felt much better toward the end. I'm supposed to feel better during a deload! Hopefully just a small road bump. Come to think of it I did kung fu knee punch my patella into a chair today accidentally. Could have started that problem...
Wednesday, September 22, 2010
Anti-loading
Still on a deload from the comp last weekend. Probably hit one more light training session later this week and rest till next montag.
9/22/2010
Ring Bodysaw 2 x 25 reps - fast becoming one of my favorite abdominal exercises.
Interval work 40seconds on, 20 seconds off, 3 rounds
Ring Pushups(chest to floor) / 55lb DB Overhead Swings / Kipping pullups / Double Unders
29-20-18 / 19-21-21 / 21-15-18/ 54-54-54
Fun circuit, pull ups put a little bit of stress on the back. Still not at 100% yet but getting there!
9/22/2010
Ring Bodysaw 2 x 25 reps - fast becoming one of my favorite abdominal exercises.
Interval work 40seconds on, 20 seconds off, 3 rounds
Ring Pushups(chest to floor) / 55lb DB Overhead Swings / Kipping pullups / Double Unders
29-20-18 / 19-21-21 / 21-15-18/ 54-54-54
Fun circuit, pull ups put a little bit of stress on the back. Still not at 100% yet but getting there!
Monday, September 20, 2010
Loads dropped all day
Deloading this week. Tough comp. Kind of taking it a day at a time.
Foam roll/static stretch/shoulder mobs
Met-con
9 muscle ups (fullrom) 21 tire jumps(jump in and out = 1 rep) / 6 muscle ups 15 tire jumps / 3 muscle ups 9 tire jumps
4:29 - elbows were hurting a bit on the muscle up so i cut what i was planning on doing down a little. Nice quick workout
Blackburns 3 x 60 seconds various elbow positions.
Taking her easy this week. Super sore but nothing hurts. Deload is very much needed.
Foam roll/static stretch/shoulder mobs
Met-con
9 muscle ups (fullrom) 21 tire jumps(jump in and out = 1 rep) / 6 muscle ups 15 tire jumps / 3 muscle ups 9 tire jumps
4:29 - elbows were hurting a bit on the muscle up so i cut what i was planning on doing down a little. Nice quick workout
Blackburns 3 x 60 seconds various elbow positions.
Taking her easy this week. Super sore but nothing hurts. Deload is very much needed.
Hudson valley Strongman comp.
Alright, I just woke up from a two hour nap and feel like I'm on another planet right now.
Okie dokie, yesterday was the Hudson Valley show put on by Mr. Steve Engels. He always puts on an excellent show, this one was no exception.
I show up around 9:30 and head up to register and weigh in. The scale wavers as I step on, I've been eating a little bit more the past two weeks and my weight could be revolutionary. The numbers finally settle and I come in at a ground pounding 180lbs! (I was cheating a little bit because I had all my stuff stuffed in my pockets but I never thought I'd hit 180lbs without it...)
Well anyway its up from the meager 170-175 I've been so I won't complain.
First event max axle C+P: Haven't used the axle in about 10 months. Messed around with it once before the comp and I was rusty! so I wasn't especially pumped for this event. Anyway, after warmups I was feeling strong and opened at 240. Went up easy. 260 went up pretty easy too. I called for 280. The clean was easy but the press wasn't there. I won't even lie it wasn't that close. 2nd place here.
Second Event 18" silver dollar deadlift. I forgot what this event was called and kept calling it the quarterdeadlift. I'm pretty cool. Anyway my best 18" pull going into this was 575 so I had my doubts when everyone was saying, "yea I've pulled around 700lbs on rack pulls." I'm like uh oh I hope I get 600. I open at 550, easy. Then go 600, easy. Its a wessels rule lift so I only get one more lift. I'm feeling like a young stupid stallionaire so I just go for 700. Aaaaaaaand missed it. I actually got the whole thing off the ground and thought I might lock it at one point but NOPE. Pretty surprised at my strength here though. Atleast I didn't poop myself. Think I tied for 3rd.
Next was Conan's wheel. Not much to report here. I had to go first and conan's blows butt. I got 600lbs for 115'. Then everyone did better then me... Heh, well not everyone. I think I could have been better here thats all. 3rd.
Next was 2 kegs (230lbs each) run 25' with each one and load it over a yoke and then run over to 2 power stairs implements and get em up two steps (275, 300lbs 18") This one was fun. I went first again and was happy with my time. 33:23. Then two more people beat me, AG! I actually wasn't mad at all.
And Stones. Pretty much the same stones as last year' hudson valley comp. so I wasn't sure where I'd be. I thought my loading wouldn't be where it was last year. Whoa ho ho! Little did I know all those swissle swassle burpee bug rice cakes have improved my stone loading! Nothing especially impressive though. I loaded 4/5 stones. 230, 260, 275, 300 and missed on 330. Heights were 60", 54" 48"? and 46"? I don't know they were high and I couldn't see over some of them!
2nd overall. Lots of fun. 200lb class was very competitive and right up to the last event it was any man's win. I actually think the placement of our competitors was the same as their placement in the stones event, we were so close. Kudos to all the 200lb guys. Everyone really pushed each other.
Thanks to steve and everyone who helped with the show. There were just shy of a trillion competitors, but everything went smoothly. I was especially impressed by the 40, 50 and 60 year olds absolutely killing it here today. I was beat multiple times by 50 year old dudes. I met Travis Ortmayer's father too. Very motivational. Battle at the barn next?
Okie dokie, yesterday was the Hudson Valley show put on by Mr. Steve Engels. He always puts on an excellent show, this one was no exception.
I show up around 9:30 and head up to register and weigh in. The scale wavers as I step on, I've been eating a little bit more the past two weeks and my weight could be revolutionary. The numbers finally settle and I come in at a ground pounding 180lbs! (I was cheating a little bit because I had all my stuff stuffed in my pockets but I never thought I'd hit 180lbs without it...)
Well anyway its up from the meager 170-175 I've been so I won't complain.
First event max axle C+P: Haven't used the axle in about 10 months. Messed around with it once before the comp and I was rusty! so I wasn't especially pumped for this event. Anyway, after warmups I was feeling strong and opened at 240. Went up easy. 260 went up pretty easy too. I called for 280. The clean was easy but the press wasn't there. I won't even lie it wasn't that close. 2nd place here.
Second Event 18" silver dollar deadlift. I forgot what this event was called and kept calling it the quarterdeadlift. I'm pretty cool. Anyway my best 18" pull going into this was 575 so I had my doubts when everyone was saying, "yea I've pulled around 700lbs on rack pulls." I'm like uh oh I hope I get 600. I open at 550, easy. Then go 600, easy. Its a wessels rule lift so I only get one more lift. I'm feeling like a young stupid stallionaire so I just go for 700. Aaaaaaaand missed it. I actually got the whole thing off the ground and thought I might lock it at one point but NOPE. Pretty surprised at my strength here though. Atleast I didn't poop myself. Think I tied for 3rd.
Next was Conan's wheel. Not much to report here. I had to go first and conan's blows butt. I got 600lbs for 115'. Then everyone did better then me... Heh, well not everyone. I think I could have been better here thats all. 3rd.
Next was 2 kegs (230lbs each) run 25' with each one and load it over a yoke and then run over to 2 power stairs implements and get em up two steps (275, 300lbs 18") This one was fun. I went first again and was happy with my time. 33:23. Then two more people beat me, AG! I actually wasn't mad at all.
And Stones. Pretty much the same stones as last year' hudson valley comp. so I wasn't sure where I'd be. I thought my loading wouldn't be where it was last year. Whoa ho ho! Little did I know all those swissle swassle burpee bug rice cakes have improved my stone loading! Nothing especially impressive though. I loaded 4/5 stones. 230, 260, 275, 300 and missed on 330. Heights were 60", 54" 48"? and 46"? I don't know they were high and I couldn't see over some of them!
2nd overall. Lots of fun. 200lb class was very competitive and right up to the last event it was any man's win. I actually think the placement of our competitors was the same as their placement in the stones event, we were so close. Kudos to all the 200lb guys. Everyone really pushed each other.
Thanks to steve and everyone who helped with the show. There were just shy of a trillion competitors, but everything went smoothly. I was especially impressed by the 40, 50 and 60 year olds absolutely killing it here today. I was beat multiple times by 50 year old dudes. I met Travis Ortmayer's father too. Very motivational. Battle at the barn next?
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