Archive for January, 2011

Training Log

Posted: January 28, 2011 in Uncategorized
Thursday, January 27, 2011 @ SAS

SMR – pvc, stick and lax ball.
Dynamic warm-up.
LYTW x 8.

Pushed this session back from Wednesday because I was dead tired and went home to bed at 7pm.

Military Press 3 @ 70%, 3 @ 80%, 3 @ 90% using 240 as working max.
5 @ 95, 3 @ 135, 3 @ 170, 3 @ 190, 3 @ 215 – just the prescribed reps.

DL 5 @ 225, 3 @ 315, 2 @ 405
3 x 4 @ 490
4 @ 490 (belt)
2 @ 555 (belt)
2 @ 625 (belt) – touch and go
10 @ 490 – touch and go

Neutral Grip Chins – Had to leave these out because my right lat is strained.

Chuck V Pulldown/Row 3 x 20

Cut it there for tonight because I will be hitting events on Friday night.

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Training Log

Posted: January 25, 2011 in Uncategorized
Monday, January 24, 2011 @ SAS

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

No belt today.

Box Jumps 3 x 5 @ 34.75″
Front Squat 5 @ 135, 10 @ 245, 8 @ 295, 5 @ 335 – felt strong on these.

Incline Press 2 x 5 @ 135, 5 @ 225, 3 @ 275, 3 x 3 @ 315 – all reps nice and fast. Groove could use some work, though.

a1) DB Row 3 x 15 @ 150lbs – felt great and grip was solid.
a2) DB Press with Pause in Bottom 3 x 10 @ 100lbs

b1) CSR with Fit Gripz 3 x 15 @ 205lbs
b2) Face Pulls with Rope 3 x 15

Ran out of time, today I will hit:

Band Pushdowns 3-5 x 10-15
DB Curls 3-5 x 10-15
Band Pullapart 3-5 x 10-15

Solid workout tonight. Looking forward to DLs on Wednesday.

Training Log

Posted: January 24, 2011 in Uncategorized
Saturday, January 22, 2011 @ Fitness Club London

SMR – pvc and lax ball.

Log Press – all Clean and Press each rep, worked up to:

4 @ 230
4 @ 270 (belt) – not great leg drive
2 @ 300 (belt) – leg drive still sucked
1 @ 320 (belt) – good clean rep, good leg drive
4 @ 270 (belt) – solid set, leg drive still needs some work.

Yoke Walk

70 feet @ 480lbs
70 feet @ 660lbs
35 feet @ 840lbs
15 feet @ 940lbs – the pick didn’t feel heavy and the weight wasn’t daunting but walking was very unstable. I could not find a rhythu, at all.

Stones

2 x 5 @ 320 to 54″ – good, strong sets
1 @ 340ish 21″ to 54″ – diameter was challenging but the weight was easy.
1 @ 320 to 67″ – had to shoulder this and then pop it off to get it to the platform.

Solid sessions today. Started off slow with the log but got some good work in for sure.

Training Log

Posted: January 20, 2011 in Uncategorized

Wednesday, January 19, 2011 @ SAS

SMR – pvc, stick and lax ball.
Dynamic warm-up.
Scap floor slides x 10.
Scap push-ups x 10.

Deload week.

Military Press 8 @ 95, 8 @ 115, 8 @ 135

Squats 5 @ 135, 5 @ 225, 5 @ 315

a1) Neutral Grip Chins with Fat Gripz 2 x 7 – easy
a2) Ab Pulldowns with Spud Strap 2 x 15 @ 120lbs

Rower – 2 sets of 500m, 1:34 then 1:37.

I was going to just aim to go under 1:40 for both today but this just kind of happened. Again, easing myself back into it without blowing my head off.

Nothing insane in this workout that’s for sure. Body and mind are certainly on the mend and I’m looking forward to smashing some events this weekend.

Training Log

Posted: January 18, 2011 in Uncategorized

Monday, January 17, 2011 @ SAS

Deload week and I need it.

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

Box Jumps 2 x 5 @ 31’5″, 3 @ 41″

a1) Blast Strap Push-ups 3 x 15
a2) Body Row with Fat Gripz 3 x 10

b1) DB Hammer Curls with Fat Gripz 3 x 15
b2) Band Pullapart 3 x 15
b3) Band Pushdowns 3 x 15

Obviously nothing too exciting here. Just resting up for this weekend.

Training Log

Posted: January 17, 2011 in Uncategorized

Friday, January 14, 2011 @ SAS

Rower 3 x 500m

Each set took me between 1:40 and 1:45. Nothing insane, just easing into it.

Saturday, January 15, 2011 @ Fitness Club

Headed down to London to train with Terry and Lance, very glad I did.

Log Press – worked up to 2 x 3 @ 250lbs, 2 @ 300 C + P each rep (belt), 4 @ 270 C + P each rep (belt) – all of these sets were easy and Log Press is feeling great considering I haven’t practiced it in a few months.

Rack Pull (17-18″) – worked up to 3 @ 680 (straps), 1 @ 730 (straps)

These sets were very hard. We are not sure why it was so difficult but each lift felt to be about 40-50lbs heavier than it should have been. In any case, good work here as each pull made me work.

Farmer’s Walk – 75 foot course

75 feet @ 210lbs
75 feet @ 300 lbs
2 x 75 feet @ 320 lbs

All runs felt solid and my shins didn’t hurt too much. Making some progress here.

Stones

3 x 3 @ 320lbs to 54″

The stone situation was pretty messed up. The wood we were lifting off was splintering up pretty bad and the stones themselves were quite gritty. In any case, all of these sets were strong and it forced me to focus on griping the stones HARD.

Great training session with the boys today. Everyone was killing big weights and a big thanks to Terry for hosting us.

Training Log

Posted: January 13, 2011 in Uncategorized
Wednesday, January 12, 2011 @ SAS

SMR – pvc, stick and lax ball.
Dynamic warm-up.

Military Press 5 @ 75%, 3 @ 85%, 1 @ 95% using 235 as working max.
5 @ 95, 5 @ 135, 5 @ 175, 3 @ 200, 6 @ 225 – I just did enough to get a PB. Shoulders are killing this week and this wasn’t a max effort.

Squat 3 x 4 @ 420, 4 @ 420 (belt), 2 @ 480 (belt), 2 @ 535 (belt), 8 @ 420 – not feeling great on these tonight. Legs felt plenty strong but I was finding it tough to get a good shelf on my upper back. I need to stretch out some more and work on this.

a1) SSB GM 3 x 10 @ 135
a2) Neutral Grip Chins with Fat Gripz 3 x 6
a3) GHR Sit-ups 3 x 10 @ black band

Still not feeling 100% going into this one. Got the work in and am looking forward to a solid event session this weekend.