The Deload that turned into a Reload

This is Mike Gallagher hitting some splits today between sets of bench.


3/31/2011

Still deloading but decided to do some heavy bench today, was feeling good. Rest of the training was kept easy. Had Mike and Jeff training today too which was fun. Getting quite a few meatheads out there with the alpacas and emus. I feel like this may be the next trend in fitness.

No time for static stretching. I was pimpin it at produce junction. Getting my nutrition on.

Dynamic Warmup

Bench Press - SS with Ring Dynos
95 x 10
135 x 5
185 x 3
225 x 3
245 x 3
265 x 3
280 x 1
295 x 1
300 x 3 - New Best baby. Back in the PRs with bench. Feels great.

Strict Pullups SS w/DB windmill 3 x 10 @60lbs
25lbs x 4
45lbs x 4
70lbs x 4
90lbs x 4

and done.

Eats.

8:00am
eggs
mushrooms
spinach
butter
coconut oil

1:00pm
Big salad (apples, walnuts, carrots, celery)
Oil and vinegar
Pemmican(lots)

4:00
Pemmican, lots

6:00 2 bananas + 20g BCAA and 1 liter h2o

7:45 - shake - 2 banana, 1 grapefruit, 2 oranges, strawberries, iguana eye balls

10:00pm
Salad with sweet potato
some type of meat I haven't cooked yet.

Goals

Alright, some goals and some time lines to achieve them by.

Axle Clean and Jerk - 290 on April 11th, 320 by fall 2011 current best 270 x 3
Log Clean and Jerk - 275 on May 2nd, 300 by fall 2011 current best 265
Deadlift - 550lbs on June 13th, 565 by Fall 2011 - current best 535
Bench Press - 350 x 1 Fall 2011 current best 330
Farmers 350lbs/hand x 50' by Fall 2011 current best 330/hand x 40'
Yoke 850lbs x 50' by Fall 2011 - No idea really I've taken 800ish for a few feet before.
Regulate my blood pressure - (Boooo!)

Thats pretty much it. The log, axle and dead lift are most important to me right now.

Tonight we dine... in HECK! (Or my parent's kitchen)

A wise man once said..

"Flow is so sweet, I eat angels for dinner, Call me what you want, I don't give a finger in the middle"

- Lil Wayne

Poetry in motion really. On the same level as my man Thoreau and Benny Franklin.

I think I got some training in today before my practical exam. My heart rate was sitting around 150beats per minute waiting for the exam to start. Even one year in I still can't control my nerves before these start!

Back to training. Today was fun. I'm deloading but I ended up going for some yoke work for speed. I've never felt so fast with these weights.

Static Stretch T-Spine/Ankles/Hips/Quads/Lats

Dynamic stretch (really gets me gassed!) 15 min.

Deadlifts
135 x 5
185 x 5
235 x 3
285 x 3 - all easy, back is feeling better. I'm working on getting tighter with my deadlift. Makes the weight almost want to pop off the floor. I'm so tight!

Supersetted the deadlifts with box jumps 3 x 3-5 @51" box jump(1 step) Got one from a stand still too

Yoke Walk
180lbs x 50'
360 x 50'
500 x 50'
600 x 50' in 10.1 seconds. New best 700 x 50' in 15.6 seconds. New best

Backwards Sled Drag SS w/band chops
205lbs x 100' (all sets had a turn around at 50')
255 x 100'
300 x 100'
350 x 100'
400 x 100' 450 x 100' Had to take 2 breathers near the end.

Really jacked up about the yoke. Didn't go in planning on going that heavy but everything was feeling put together and I felt great. Still not using a belt for anything. Excited to see the difference once I throw it on.

Eating good tonight!
10:00am - got some much needed sleep
Eggs
Mushrooms
Spinach
Butter
Olive Oil

2:00pm
1 apple w/almond butter
Lots of bone broth soup w/chicken and veggies, and some beef lard.... Can't seem to eat anything nowadays without beef fat in it.

5:00pm - post exam nutrition/preworkout nutrition
A whole bunch of raisins (pretty much tore up my stomach, don't think I'll eat as many in the future)

6-7:30pm - 30g BCAA and 1 liter water

8:00pm
4 oranges
2 grapefruit
2 bananas
strawberries
nothing new here

10:00pm - Feast! I love this part of the day.
Lots of sweet potatoes roasted in olive oil
Big Salad, lots of oil
Roast Beast

mmmmm...

3/27/2011

Deload week. I trained today(sunday) because I wanted to be able to study for my practical on tuesday. Felt pretty good. Sunny day but cold outside still.

Static Stretch Calves/Hips/Quads/T-spine

Dynamic Warmup

Flat Dumbbell Press SS w/Band fallouts (went easy on these, back is much much better but not 100% yet)
60lbs x 6
80 x 6
95 x 6
110 x 6
120 x 4
130 x 3 - Matched my best from way back in the day. This is a good sign. I was 210lbs back then.

Cable Face Pull 3 x 15 @50-60lbs

Axle Curls 3 x 9-12 @85-95lbs

10:00am (I know, late night on saturday)
Eggs
Bacon
Raw Sheeps milk cheese
Avocado
Mushrooms
Onions
Coffee w/creme and sugar (I'm so badass!)

2:00
Beer Battered cod
Green beans mushrooms and oil

3:00
Bone broth chicken vegetable soup

5-6:00 - 20g BCAA and water

6:30 - juice - 2 grapefruit, 4 oranges

Probably going to cook up some grass fed beef burgers tonight w/avocado mushrooms cheese, the works. Top it off with some home made sweet tater fries.

3/25/2011

This is your back on drugs...


F my back!

Should have known not to push too hard today but I went for it and my back isn't feeling great. Nothing big. Just really going to savor the deload week coming up.

Static stretch

Dynamic warmup

Power Hang Clean SS w/single leg box jumps
95 x 5
135 x 3
185 x 3, 3
205 x 3
225 x 3
245 x 1 - should have stopped here, felt my back a touch
225 x 15 - new best but I'm going to pay for it. I love lifting too much

Ab Saw 3 x 15 - called it! Work tomorrow I'm pumped!

7:30am
eggs
avocado
mushrooms
butter olive oil

11:00am
Pemmican

12:00pm - 4 lara bars

3:00p
4 lara bars
chicken and vegetable soup(bone broth)

5:00-6:00 - forgot my drink (not the usual pop today in the gym)

6:30 - 2 bananas, strawberries, 1 grapefruit, 1 orange (Im seeing a pattern here)

Whatever Steph's mom is making for din din.

Egg City

Dali really knew how to party. If only I had access to eggs like this, I'd be enormous

I am taking new steps into a bold new place in training. A place where I haven't been for over six months. This is the land of PRs. Basically this is a really complex way of saying I've been making some solid progress lately. Hit a new best on bench. Haven't gotten a new best on bench since 2007 back when I was a cheesy 210lbs. Now I'm lactose free. (Man is this blog making any sense today?) My back is feeling like it needs a rest. Deloading next week. I'm planning on my back cooperating in some strong hang cleans and tire work in tomorrow. We shall see!

Static stretch (T-spine/lats)

Dynamic warmup - feeling a bit lethargic from the farmers tuesday(which felt awesome by the way)

Bench a Press - SS w/Rope dynos
95 x 15
135 x 5
185 x 3
225 x 3
255 x 3
275 x 1
270 x 8 - Holy smokes, haven't hit a lift like this in far too long.
225 x 15 - done this before. Smoked from the 270.

Strict Pullup SS w/DB Windmill 2 x 15/side @90lbs
25lbs x 12
35 x 12
45 x 10 + 2 stragglers(they weren't sexy reps)

Done!

7:00am
Bone Broth chicken soup w/veggies

9:00 - 2 TBSP coconut oil

11:30 - Bone Broth chicken soup w/veggies

3:30 - 2 sweet potatoes w/butter and walnuts

4:30p - raisins

5:30-7:00p - 40g BCAA and water

7:30 - shake - 2 bananas, 2 oranges, grapefruit, strawberries, blueberries
Salad w/cheese and roast beef

10:30 - eggs w/avocado and veggies

4,700Kcal - been packing away food lately. Scale said 182 the other night. I'm so fly-y-y-y-y-y-y-y-y-y

http://www.youtube.com/watch?v=vBjzAdpZzf0

Euphoria!

Well since spring break is over I definitely feel like school has done an excellent job of taking away any type of normal behavior in my life and replaced it with work so that's good. I haven't been able to write in this bad boy but I've still been working baby! Suck it UMDNJ!

Strength has been gaining steady. Lots of new bests recently. I'm competing at battle of the bad ass May 28th. Going to be the start of another great strongman season and God Willing another national championship. (Big guy is on my side, I'm feeling good)

3/22/11

Stretch Hips/Quads/Calves/T-spine

Dynamic warmup

Deads + 100lbs of chains(30lbs at the bottom 90 at the top)

135 x 5

225 x 5

315 x 5

405 x 5

435 x 2 and 2 more half reps (kept missing cause the chains pulled me forward, pretty lame)

Farmers

105/hand x 100ft + turn at 50

195 x 100ft + turn at 50

245 x 50'

295 x 50' - easiest this has ever felt

330 x 40' - Huge PR didn't even poop myself or anything

Car Push

3 x 100-150'ish for speed

In days past I hit

Bench 260 x 10, 285 x 4

DB Press

110s x 12

120s x 9

Hang Power Clean 240 x 10 (straps)

Medley of log/axle/log - 230/255/230 - log is feeling Nice and light. Axle felt like crud. Making that my new overhead lift next cycle.

Well, lets see whats new in Dan's curious house of not so tempting treats. I made some saurkraut tonight. Adds some great beneficial bacteria in your diet. Also brewing up some bone broth right now. Gotta get that natural glucosamine and chondroitin! I also ate a pteradactyl eye, just for fun.

7:00am - Steak and eggs + butter + olive oil

Apple and almond butter

12:00p

Salad + oil + sheep's milk cheese

Pemmican

3:30p

1 apple + almond butter

2 sweet potatoes w/butter and walnuts

5:00p

2 bananas

6:00-7:30 40g BCAA in 1 liter water

8:00 Smoothie w/4 oranges, 2 grapefruit, 2 bananas, strawberries

11:00

Salad + chicken + cheese + lotsa of oil dressing

2 sweet potato + butter.

Wow 5650 calories today. I'm a boss

http://www.youtube.com/watch?v=NisCkxU544c