Archive for December, 2010

Training Log

Posted: December 28, 2010 in Uncategorized

Tuesday, December 28, 2010 @ Wellness 360 CBS

Took last week off while I was home. Back at it this week. Ready and hungry to attack it mentally.

Dynamic warm-up.
Scap Wall Slides x 10.
Scap Push-ups x 10.

Speed DL 5 @ 225, 2 x 3 @ 315, 3 x 3 @ 405 – all very easy. Crappy bent bar kept spinning in my hands, though.

Bench Press 2 x 5 @ 135, 5 @ 225, 5 @ 275, 3 @ 315, 8 @ 335, 15 @ 225 + 15 @ 135 – the set at 335 was a PB and felt very strong. The drop set killed me and the last 5 at 135 were the hardest, haha.

CSR 8 @ 3 plates, 4 x 8 @ 4 plates, 10 @ 3 plates + 10 @ 2 plates + 10 @ 1 plate – all sets felt good and the drop set blew up my lats and mid back.

Band Pullapart x 40
Band Pushdown x 40

Pump city at the end of this workout. Solid work after a little layoff.

Training Log

Posted: December 18, 2010 in Uncategorized
Friday, December 17, 2010 @ SAS

This week has been a disaster. I have been sick since Sunday because of a certain someone who shall remain unnamed. In addition, I have been prepping a course that I have to teach all day tomorrow and Sunday. Needless to say, between sleeping off the sickness and course development/planning, I have been busy.

This session got pushed off from Wednesday and I couldn’t wait any longer to put it in the books. In any case, it blew my head off.

SMR – pvc, stick and lax ball.
Dynamic warm-up.
Scap Floor Slides x 10.
Scap Push-ups x 10.

Military Press 5 @ 65%, 5 @ 75%, 5 @ 85% using 235 as working max.
5 @ 95, 5 @ 135, 5 @ 155, 5 @ 175, 5 @ 200 – easy, prescribed reps only.

DL – warm-ups all DOH – 5 @ 225, 5 @ 315, 1 @ 405
3 x 4 @ 490
4 @ 490 (belt)
2 @ 555 (belt)
2 @ 625 (belt) – touch and go. Both solid pulls with medium speed.
10 @ 490 – touch and go. This wasn’t too hard but I was seeing spots after about 6 reps.

a1) GHR 2 x 10 @ black band
a2) Chin-ups with Blast Strap Handles 2 x 6 – felt like shit today.
a3) Ab Pulldowns with Spud Strap 2 x 10 @ 140

Solid workout. The DLs took a lot out of me and the rest was just going through the motions. This was the final week of my first cycle of the Ortmayer DL routine. I like it and I believe the increased pulling volume will benefit me in the future. I will need to look back and my last 6 weeks of training and make sure that I am integrating this in the proper way without neglecting other lower body movements that I feel are important.

Gorilla Bash 2010

Posted: December 13, 2010 in Uncategorized
Saturday, December 11, 2010 @ SAS

Gorilla Bash 2010

SMR – pvc, stick and lax ball.
Dynamic Warm-up.
Shoulder Circuit x 10 @ 5lbs.

Box Jumps 3 x 5 @ 31.5″ – very easy, just getting back into these again.

Axle Clean and Press = worked up to 1 @ 305, 2 @ 305 (clean both reps) – press was very easy today but I need to work on my cleans. It’s been a very long time since I have done axle so I’m sure it will come along with some practice.

17″ DL – worked up to 1 @ 675 (suit), 1 @ 765 (suit), 1 @ 815 (suit + straps), miss @ 855 (suit + straps) – The 815 got forward on me and turned out pretty ugly. I just couldn’t get the 855 to break and get moving, just too heavy for today.

Sandbag Loading 3 x 5 @ 50.5″ – solid work here, the last set was my best. I am looking forward to working some sandbag work in throughout the winter.

Then I wanted to try a box jump with a lead up. I managed to hit 47.75″ pretty well. Not bad at 275lbs.

Great session today. Didn’t do too many lifts but the intensity was off the charts. Looking forward to the next Gorilla Bash.

Training Log

Posted: December 10, 2010 in Uncategorized
Friday, December 10, 2010 @ SAS with The Impaler

SMR – pvc, stick and lax ball.
LYTW 2 x 8 @ bw

a1) Cossock Squat 3 x 15 @ bw
a2) Blast Strap Push-ups 2 x 20
a3) Body Rows 3 x 15

b1) DB Hammer Curls 2 x 12 @ 30lbs
b2) Band Pullapart 2 x 15
b3) Band Pushdown 2 x 20

High Band Sidebends 3 x 10

Easy workout tonight. Just wanted to get some accessories done. Shoulders started to kill during the second circuit so I stopped at 2 sets.

Gorilla Bash 2010 tomorrow, can’t wait.

Training Log

Posted: December 9, 2010 in Uncategorized
Wednesday, December 8, 2010 @ SAS

SMR – pvc, stick and lax ball.
Dynamic warm-up.
Simple six.
Scap Floor Slides x 10.
Scap Push-ups x 10.

Back was feeling weird today and yesterday. It’s never felt like this so I wanted to be cautious. I am not too concerned about it because it was fine on Sunday and Monday so it is nothing major from heavy lifting on Saturday.

No belt today.

a1) Squats 5 @ 135, 5 @ 225, 5 @ 315, 5 @ 405 – very easy. Wanted to keep it conservative today to save my back.
a2) Chin-ups with Blast Strap Handles 3 x 6 – very good today, will up the reps next week.

Military Press 3 @ 70%, 3 @ 80%, 3 @ 90% using 235 as working max.
5 @ 95, 3 @ 135, 3 @ 160, 3 @ 190, 3 @ 210 – very easy, prescribed reps only.

b1) Sit-ups with Plate Behind Head 8 @ 45, 10 @ 35, 12 @ 25 – need to keep these in the rotation or they drop off a bit.
b2) Back Extensions 3 x 15 @ bw – focus on stretching my back and squeezing the glutes at the top.

Nothing agravated my back during the session and it feels fine now. Looking forward to a heavy lift on the weekend.

Training Log

Posted: December 7, 2010 in Uncategorized
Monday, December 6, 2010 @ SAS

SMR – pvc, stick and lax ball.
Dynamic warm-up.
Scap Floor Slides x 10.
Scap Push-ups x 10.
Shoulder Circuit x 10 @ 5lbs

No belt today.

Speed DLs (all DOH) 5 @ 225, 3 x 5 @ 315 – just wanted to get some reps in. Back was a little tight from Saturday, but not really any worse than it usually is.

Football Bar Bench Press 5 @ 90, 5 @ 180, 3 @ 270, 3 @ 320, 2 @ 360, 5 @ 320 – solid work here. The 360 was pretty strong but it is very hard to keep a good groove with this bar.

One Arm DB Row 3 x 12 @ 150lbs – felt very strong and grip was solid.

The following 2 exercises were performed with the following tempo:
601, 501, 401, 301, 201, 101 – just doing this to mix it up a bit. Each set was 6 reps.

a1) Incline DB Press 6 @ 100, 6 @ 95, 6 @ 90 – good for a change of pace.
a2) Cable Seated Row 6 @ 200, 6 @ 180, 6 @ 160 – felt this bigtime in the lats.

Treadmill – uphill 20 minutes.

Solid workout tonight. Everything is coming along nicely.

Trenton Push-Pull

Posted: December 5, 2010 in Uncategorized
Saturday, December 5, 2010

Trenton Push-Pull

Got there a little late so the warm-ups were pretty rushed.

Warm-ups on the Bench went really well so I bumped my opener up to 355.

355 – crushed it.
375 – even faster than the 355.
400 – got stapled pretty badly. Wasn’t really focused and it was also a pretty big jump. I was feeling ok so I thought it was as good a time as any to take a run at 400.

DB Demo

Rich was using this show to promote a Strongman competiton in the fall. I offered to do a mini demo in the middle of the meet for some promotion.

150lbs ish Circus DB

1 right, 1 left
5 right

This is the best this has ever felt. I absolutely manhandled this today.

145lbs Giant DB

This is the first time I have handled a DB this big in size. It felt light on my shoulder but got very unstable on the press. After a few tries I drill one rep overhead with my right arm.

The crowd seemed to like this stuff and things are looking good for a show in the spring.

Deadlift

Warm-ups went really well on this and I selected 605 for my opener. I didn’t want to open too heavy but I wanted it to be high enough to gradually jump to my goal for the day.

605 – very fast and easy.
655 – fast and easy again.
675 – good speed and very solid.
700 – went to this as an extra lift and because PBs were falling today. Unfortunately, I was so focused on getting the 675 today that I didn’t have much aggression left for this one. It’ll go down soon though.

Overall I ended up in 2nd behind Lance. I just couldn’t make up the huge defecit I had on the bench and he pulled a big 650 for a great total.

Great day and many PBs all around. Thanks to Rich and his team for organizing this.